Cigarette Butts Toxic to Fish

Need another reason to quit smoking?

Cigarette butts, one of the most ubiquitous forms ofgarbage in the world, have been found to be toxic to saltwater and freshwater fish.

Even with a small amount of unburnt tobacco clinging to it, a
single cigarette butt soaked for a day is enough to turn a liter of
water a sickly yellow brown and kill 50 percent of fish swimming
in it. Without tobacco, it takes about 4 smoked filters to do the
same job.Still, humans are inadvertently carpeting the planet in cigarette butts.

According to one estimate, some 4.5 trillion filters
from spent smokes make their way into the environment every
year.When immersed in water, each one becomes a time-released
capsule of compounds like nicotine, cancer-causing benzenes, heavy metals and
other dangerous compounds.

Richard Gersberg, of San Diego State University, said that some states and municipalities have begun moving toward legislation that would ban smoking on beaches, where butts are
commonly discarded.

Birth Control Recall-Yaz and Yasmin

The FDA released a warning letter this week sent to Bayer Pharmaceuticals over Yaz and Yasmin problems at the drug makers manufacturing plant in Germany. The letter indicates that Bayer hid out-of-specification test results for key ingredients in the birth control pills and said that several batches of the drugs should have never been released to the public. In what could be a forerunner to a Yasmin and Yaz recall, the FDA has asked for detailed lists of the batches shipped to U.S. customers.

Yaz and Yasmin are two popular birth control pills manufactured by Bayer that combine the active pharmaceutical ingredient drospirenone with ethinyl estradiol to prevent pregnancy. According to the FDA letter sent to the drug giant, several problems with the manufacturing process were identified at a plant in Germany where drospirenone was produced.
Instead of identifying batches of drugs that may be bad and preventing them from being released to the public, the FDA indicates Bayer took the results of these out-of-compliance drugs and hid them by averaging the numbers with good results. The FDA indicates that this is an “unacceptable practice” and stressed that each of the results should be treated independently.

Are you Super Stressed? Take this quiz and find out

Respond to each question, using the following 4-point scale:

0 = Never 1 = Rarely 2 = Sometimes 3 = Often


1. How often do you feel like you are getting sick? ____

2. How often are you eating on the run (at your desk working, while driving or walking)? ____

3. How often during meals and meetings do you respond to emails/text messages on your PDA or cell phone? ____

4. How often do you skip meals because you are too busy to eat? ____

5. How often do you feel that watching TV is the most relaxing activity you do? ____

6. How often are you forgetful? ____

7. How often do you feel tired during the day? ____

8. How often do you feel that your life is out of control? ____

9. How often do you have trouble focusing? ____

10. How often do you lie awake at night ruminating? ____

11. How often do you have a difficult time sitting still? ____

12. How many times do you feel exhausted and can't seem to recover -- no matter how much rest you get? ____

13. How many times do you find yourself reading the same paragraph over and over and feeling increasingly frustrated that you just "don't get it"? ____

14. How often do feel like you are close to tears or sensitive to the criticism of others? ____

15. How often do you try to do everything yourself? ____

16. How often do you feel you are fighting a losing battle trying to keep up with your kids' sports schedule, French lessons, dental appointments and homework or your own work deadlines?____

17. How often do you have two or more major problems that you can't seem to resolve? ____

18. How often do you feel as if your stomach is tied up in knots? ____

19. How often are you canceling social engagements or family outings

to finish a work project? ____

20. How often do you find yourself angry and annoyed with

others-including those at home? ____


THE RESULTS Are you stressed?



Tally your answers to all 20 questions. Based on your total, see how you fall into the following categories:

Not stressed: 4 or less

Somewhat stressed: 5-8

Stressed: 9-12

SuperStressed: 12+


What stress type are you?

Could be your type: 1- 2

Probably your type: 3-4



Total for questions 12 and 16 ___Type I

Total for questions 13 and 17 ___Type II

Total for questions 14 and 18 ___Type III

Total for questions 15 and 19 ___Type IV

Total for questions 11 and 20 ___Type V



Type I: Burned Out, Exhausted, Numb, Depressed This SuperStress type is often categorized by the sense that you are fighting a losing battle trying to keep up with an ever-growing to-do list: your kids' needs, your own job, and so much more. You are likely experiencing extreme fatigue when you get up in the morning and repeatedly throughout the day. You've reached the point where stress has been present for so long that you can no longer mount much of a reaction and you have started to "check out" emotionally. Take heart: eating right will go an especially long way toward helping to moderate type I SuperStress. High-antioxidant, whey-based, breakfast shakes should become part of your diet, as should at least an ounce of chocolate every day!


Type II: Agitated, Can't Concentrate, Overwhelmed by Life Type IIs often report that they have days when their agitation is so great that they're distracted by their own restlessness; sleep no longer comes easily. If this describes you, for starters - and long-term - you'll want to consume a diet that works against inflammation and you will also want to start taking several specific supplements to support good sleep. Also, try this: drink five cups of tea a day - either green tea or chamomile tea, sweetened with honey if you choose - spaced out over the course of the day and evening.


Type III: Emotionally sensitive If your questionnaire score suggests you're a Type III then you have likely lost your sense of humor and are sometimes weepy or melancholy, despite your best efforts to be your old self. Every little stressor hits at your digestion: you are often bloated, gassy, and crampy. You will do well to stay with small amounts of low-fat animal protein and seafood and lots of greens and ripe fruits. Increase your turkey consumption. Walk 20 minutes a day to help regulate your nervous system.


Type IV: Driven, Controlling The Type IV SuperStress personality is a first rate goal-setter and goal-achiever and that's admirable. But the flip side is that over-attention to detail and micromanagement have become the only way you can handle situations that feel out of control. If you're one who approaches your life in this manner, I'm willing to bet you have symptoms that reflect this tension, such as constipation, neck pain, back pain, and stomach problems. You need to stick to a Mediterranean style eating plan and you should likely start on a probiotic supplement. "Burn off steam" through exercise - a half hour a day if you can find the time, and make time for family and friends again regularly - this will trigger the release of oxytocin, the "feel good" hormone.


Type V: Explosive, Can't Slow Down This type describes you if you use every means possible to keep things going at an ultrafast pace, living on caffeine and sugar-laden foods. You probably have little tolerance for mistakes and have been known to overreact or explode when mistakes are made (yours or someone else's). If so, there are steps toward tranquility that you can begin to take right now. You're going to need to wean yourself off so much caffeine (but don't go cold turkey; follow my progressive one-less-cup-a-day plan) and begin to choose foods with natural sweeteners instead of sugar. To stabilize moodiness and support relaxation, take magnesium glycinate. As for exercise, for Type Vs, what's more important than the amount of time you spend at any activity, is that you do something every day.



Take the longer quiz online at SuperStressSolution.com.

1 in 100 Children Have Autism

Two new government studies indicate about 1 in 100 children have autism disorders – higher than a previous U.S. estimate of 1 in 150.

The new estimate would mean about 673,000 American children have autism. Previous estimates put the number at about 560,000.

President Barack Obama has made autism a priority for research, Insel said. Federal stimulus money has been earmarked for autism, and a 2006 law pumped millions of dollars of new federal money into autism research, screening and treatment.

American Academy of Pediatrics

Why We Eat to Much

1. You're Not Getting Enough Sleep

Fix It-When we're exhausted, we hunger for just about everything in sight, especially if it's sugary or high in carbs. That may be because these foods give us both an energy boost and comfort (since lack of sleep is a stressor). To quell the urge for fattening foods and still get the energy kick you need, reach for a combination of complex carbs and protein.

2. Stress

Fix It-Sure, real-life pressures can put you in nonstop-nibble mode. But working stress- reduction techniques into your busy days can really help. Yoga, meditation, and deep-breathing exercises are powerful tools that keep tension in check. And spending 20 minutes doing progressive muscle relaxation--alternately tensing and relaxing muscle groups--significantly lessens stress, anxiety, and cortisol, according to a study published in the International Journal of Obesity and Related Metabolic Disorders.

3. You've got fatty foods (literally) on the brain

Fix It-Pay attention to what you're thinking when temptation strikes. Once the brain is activated [by a craving], having that inner dialogue of, 'No, I shouldn't have that,' only increases the wanting. Instead, focus on something you want more than that slice of cheesecake--from being healthier for your kids to feeling less winded when you walk to work.

Things to Keep in Mind:

-Lack of sleep affects hormones that control appetite and satiety: leptin and ghrelin

-For a food-free way to perk up during the day, take a 10-minute walk outside.

-Cortisol, together with insulin, causes your body to store more visceral fat

-Your brain forms long-term memories of the experience of fat-rich foods

www.cnn.com

EAT-October

What's Fresh: October

squashes

cabbage

apples

pears

wild mushrooms

plums

lettuces

artichoke

beets

broccoli

sweet corn

edamame

eggplant

pumpkins

tomatoes

Homosexulaity in Nature

Homosexuality in yeast (pp 890-893; N&V)

The human pathogen Candida albicans can reproduce by a previously unappreciated route, a Nature paper reveals. Until recently, the infection-causing yeast was thought to be strictly asexual, but then sexual reproduction was observed between cells of different sexes. Richard Bennett and colleagues now show that, in certain circumstances, sexual reproduction can also occur between cells of the same sex. This mode of reproduction occurs when a gene encoding a secreted protease enzyme is lacking. The study indicates a role for specialized sexual cycles in the survival and adaptation of disease-causing fungi.

Great Barrier Reef

CANBERRA (Reuters) - Australia's Great Barrier Reef, the world's largest living organism, is under grave threat from climate warming and coastal development, and its prospects of survival are "poor," a major new report found on Wednesday.

"Even with the recent management initiatives to improve resilience, the overall outlook for the Great Barrier Reef is poor and catastrophic damage to the ecosystem may not be averted," a government reef management body said in the report.

The five-yearly reef outlook report, aimed at benchmarking the health of the reef, found climate change, declining water quality from coastal runoff, development and illegal fishing were the biggest dangers to the reef.

The study echoed findings by scientists belonging to the U.N. Intergovernmental Panel on Climate Change that the Great Barrier Reef could be "functionally extinct" within decades, with deadly coral bleaching likely to be an annual occurrence by 2030.

Full article at:
Reuters

EAT-September

I am going to start a new blog feature :)

Every month I am going to research what vegetables/fruits are fresh that month and an easy recipe to make with them. The highlighted items will be a link to that recipe. I will do my best to overlap ingredients to maximize meals.

This should lower the cost of the groceries and increase the nutrients of the produce.
These items will also be readily available at your local farmers market
Hope you enjoy.

September

What's fresh:

Eggplant

Basil

Beets

Blackberries

Crab

Fennel

Lettuce

Peaches

Peppers

Red Currants

Squash

Tomatoes

other items found in a lot of these ingredients:

arugula

goat cheese

Four Healthy Choices to Change Your Life

This article was sent to me from my friend Marcy (thank you Marcy)

Enjoy.

You can lower your risk of several chronic diseases by 80% if you do these four things:

-Engage in regular physical activity

-Eat a healthy diet

-Not smoke

-Avoid becoming obese

For full article go here:

http://www.latimes.com/features/health/la-sci-lifestyle11-2009aug11,0,148496.story

Obesity & Brain Degeneration

A new study finds obese people have 8 percent less brain tissue than normal-weight individuals. Their brains look 16 years older than the brains of lean individuals, researchers said today. Those classified as overweight have 4 percent less brain tissue and their brains appear to have aged prematurely by 8 years.



"That's a big loss of tissue and it depletes your cognitive reserves, putting you at much greater risk of Alzheimer's and other diseases that attack the brain," said Paul Thompson (ACLU). "But you can greatly reduce your risk for Alzheimer's, if you can eat healthily and keep your weight under control."



The findings are detailed in the online edition of the journal Human Brain Mapping.

More than 300 million worldwide are now classified as obese, according to the World Health Organization. Another billion are overweight. The main cause, experts say: bad diet, including an increased reliance on highly processed foods.

Obesity is measured by body mass index (BMI), defined as the weight in kilograms divided by the square of the height in meters. A BMI over 25 is defined as overweight, and a BMI of over 30 as obese.

Live Science

The Cost of Obesity

No matter what health care delivery system this country adopts, no matter what plan or series of plans are enacted, it will be bankrupted in no time by the ongoing obesity epidemic if we don't act now.

Spending on obesity-related medical issues jumped 82 percent from 2001 to 2006, with the current price tag $147 billion a year. But these startling stats really aren't that startling when you also learn that two-thirds of American adults and one-third of the children in this country are either overweight or obese.

Fighting obesity is really a public health issue that must be centered in individual communities, workplaces, and schools and involve grassroots action and education. And the initiative must get into high gear now.

We need to create communities where fresh and healthier food, not just fast food, is within easy access, where there are paved sidewalks and bike paths that encourage physical activity, where the opportunity to exercise is more widely available in the workplace. We need schools where physical education is mandatory and playgrounds are plentiful. We need schools that teach our children about healthy eating at an early age (with hands-on vegetable garden "science labs" that excite kids about eating what they grow). And in those same schools we need healthier cafeteria meals and nutritious snacks in the vending machines. Furthermore, we need to encourage busy families to sit down at the dinner table together, even if it's only once a week.


If you find yourself or your family overweight or obese-please take action now for a healthier and happier life!!


Cost of Obesity

Tanning Beds

Sunbeds pose a similar cancer risk as cigarettes and asbestos, according to an international cancer research agency. The agency is now recommending that tanning machines should be moved to "the highest cancer risk category" and be labeled as "carcinogenic to humans". It followed a review of research that concluded that the risk of melanoma -- the most deadly form of skin cancer -- was increased by 75 percent in people who started using sunbeds regularly before the age of 30.

Melanoma is the second most common cancer in women aged 20 - 29.5, according to the America Melanoma Foundation.

www.cnn.com

Small Can Be Big

I know this is a difficult time for everyone and money is tight. But I have come across this lovely organization that takes small donations to help specific families at a time. The amount you donate can be any denomination you would like. They actually encourage $1, $3 donations.

(and we all have that)

If charity and giving is something you often do, but find that you don't have the money you used to, this is a great organization for smaller amounts that still go a long way.

http://smallcanbebig.org/

Antidepressant Usage Doubles for Americans

The number of Americans using antidepressants doubled in only a decade, while the number seeing psychiatrists continued to fall, a study shows.

About 10% of Americans — or 27 million people — were taking antidepressants in 2005, the last year for which data were available at the time the study was written. That's about twice the number in 1996, according to the study of nearly 50,000 children and adults in today's Archives of General Psychiatry. Yet the majority weren't being treated for depression. Half of those taking antidepressants used them for back pain, nerve pain, fatigue, sleep difficulties or other problems, the study says.

In 2004, the Food and Drug Administration issued a "black box" warning that the medications could increase the risk of suicidal thoughts in children. Use of antidepressants by children fell nearly 10% the next year, according to Olfson's 2008 study of the subject. Antidepressant use had been rising so quickly in the years before the warning, however, that the rate of use in 2005 was still higher than in 1996.

To aid this increase, spending on direct-to-consumer antidepressant ads increased from $32 million to $122 million.

Antidepressants do not cure depression they simply mask the symptoms. If you are on antidepressants I encourage you to seek counseling, find the root of the problem, try to fix it, and talk to your doctor about going off the medication.

USA Today

10 Natural Antidepressants

1. Get your hands in the dirt. Gardening has long been known for its meditative, relaxing, and grounding effects. Medical News Today reports that UK scientists have discovered friendly bacteria in soil that reportedly affects the brain in a way similar to antidepressants by increasing the release of serotonin.

2. Meditate. Many of us have all heard that meditation reduces stress. Scientists are now beginning to uncover evidence that meditation has a tangible effect on the brain. Professor Mark Williams, from the Department of Psychiatry at the University of Oxford conducted a trial study reported by the BBC News, indicates that meditation reduces the likelihood of depression by over 50%.

3. Burn Incense. In a new study (that can be found at The Federation of American Societies for Experimental Biology (FASEB) Journal an international team of scientists have discovered how burning frankincense (resin from the Boswellia plant) activates poorly understood ion channels in the brain that alleviate depression. Floracopeia provides high quality, organic frankincense available as incense and essential oil.

4. Ingest a yellow flower. St. John's Wort is a wild yellow flower that has been used for medicinal purposes for thousands of years. There is some scientific evidence that St. John's Wort is helpful in treating mild to moderate depression. Two large studies, one sponsored by the National Center for Complementary and Alternative Medicine (NCCAM), showed that the herb may be helpful for treating mild depression, however it may not be effective for treating major depression.

5. Eat Sushi. Research has shown that fatty fish oil can actually improve wellbeing. People suffering from depression have lower levels of omega-3 fatty acids in the blood. One study (Nemets & Belmaker - American Journal of Psychiatry) showed that the lower the level of EPA, the more severe the clinical depression. In addition, fish oil supplementation reduced suicidal tendencies and improved the well being when 40 people were given fish oil or placebo for 12 weeks (Hallahan, Hibbeln, Davis - British Journal of Psychiatry).

6. Move your body. Talk a walk, ride a bike, hit the gym, or go dancing. Science indicates that people who regularly exercise benefit from positive boosts in mood and reduce the risk of depression. When you exercise, the body naturally releases chemicals called endorphins that trigger positive feelings in the body and mind.

7. Use natural sweeteners such as Agave Nectar or Maple Syrup. Some studies have linked the use of refined sugar to depression. Author William Dufty creates a strong argument for avoiding sugar in his book Sugar Blues. Another interesting book on the subject is Sugar Shock, by Connie Bennett with Stephen Sinatra, M.D.

8. Get in the sunshine. Vitamin D has been shown to increase levels of serotonin in the brain. Researchers from the University of Toronto noticed that people who were suffering from depression, particularly those with seasonal affective disorder, tended to improve as their levels of vitamin D in the body increased over the normal course of a year. The recommendation is to allow yourself limited, unprotected sun exposure in the early morning and late afternoon (no more than 15 minutes for light-skinned individuals, 40 minutes for darker skin).

9. Have a good laugh. Have you ever noticed the physical response you sometimes have after a good laugh? Studies show that laughter fights the onset of depression by reducing stress hormones.

10. Use depression to make you stronger. Can depression actually make you healthier? A recent article from the BBC News features Dr Paul Keedwell, an expert on mood disorders at the Institute of Psychiatry, King's College London. Keedwell says that depression is not a human defect at all, but a defense mechanism that in its mild and moderate forms can force a healthy reassessment of personal circumstances. "Don't beat yourself up about being depressed, in most cases it will run its course provided you take yourself out of the situation that caused it." Depression can actually serve a purpose, deepening and enriching the human experience. By overcoming challenging times in our lives, we can actually become stronger evolutionarily speaking.

Eco-Freindly Solutions for Daily Living

great site, especially for brooklynites
(i'm a poet and didn't know it)

http://www.greeninbklyn.com/green-tips/

Australians Ban Bottled Water

Residents of a rural Australian town hoping to protect the earth and their wallets have voted to ban the sale of bottled water, the first community in the country _ and possibly the world _ to take such a drastic step in the growing backlash against the industry.

First popularized in the 1980s as a convenient, healthy alternative to sugary drinks, bottled water today is often criticized as an environmental menace, with bottles cluttering landfills and requiring large amounts of energy to produce and transport.

Over the past few years, at least 60 cities in the United States and a handful of others in Canada and the United Kingdom have agreed to stop spending taxpayer dollars on bottled water, which is often consumed during city meetings, said Deborah Lapidus, organizer of Corporate Accountability International's "Think Outside the Bottle" campaign in the U.S.
But the Boston-based nonprofit corporate watchdog has never heard of a community banning the sale of bottled water, she said.

"I think what this town is doing is taking it one step further and recognizing that there's safe drinking water coming out of our taps," she said.

http://www.huffingtonpost.com/2009/07/09/australians-ban-bottled-w_n_228678.html

Feature Product from Nicole

I enjoy your blog and wanted to make a "product feature" recommendation. A healthy snack that satisfies the crunchy cravings:

GeniSoy Soy Crisps.
I recommend the Garlic Onion and Apple Cinnamon flavors.
420 cal per bag: 120 cal =17 crisps, 14 carbs, 2 fibers, 1 sugar, and 7 protien grams per serving. Not bad! I prefer their consistency to rice cakes.

http://www.genisoy.com/

-Nicole M.

Alzheimer's & Diabetes

Researchers found possible link between nitrates and development of Alzheimer's and Diabetes.

Led by Suzanne de la Monte, MD, MPH, of Rhode Island Hospital, researchers studied the trends in mortality rates due to diseases that are associated with aging, such as diabetes, Alzheimer's, Parkinson's, diabetes and cerebrovascular disease, as well as HIV. They found strong parallels between age adjusted increases in death rate from Alzheimer's, Parkinson's, and diabetes and the progressive increases in human exposure to nitrates, nitrites and nitrosamines through processed and preserved foods as well as fertilizers.

We receive increased exposure through the abundant use of nitrate-containing fertilizers for agriculture." She continues, "Not only do we consume them in processed foods, but they get into our food supply by leeching from the soil and contaminating water supplies used for crop irrigation, food processing and drinking."

These nitrate compounds are found in many food products, including fried bacon, cured meats and cheese products as well as beer and water. Exposure also occurs through manufacturing and processing of rubber and latex products, as well as fertilizers, pesticides and cosmetics.

De la Monte states, "If this hypothesis is correct, potential solutions include eliminating the use of nitrites and nitrates in food processing, preservation and agriculture; taking steps to prevent the formation of nitrosamines and employing safe and effective measures to detoxify food and water before human consumption."


Medical News Today

Recipes from Whole Foods

Whole Foods has a lovely search engine where you can specify any dietary restrictions, style of food, or main ingredient and they give you a ton of recipes to choose from.

Here is the link, check it out for great healthy recipes-easy and affordable

http://www.wholefoodsmarket.com/recipes/advanced-search.php

ps-they also have this as an application for your iphone

Nuts and Nutrition

ALMONDS: Top nut source of vitamin E, to protect the heart, slow aging, and bolster immunity.

WALNUTS: Top nut in heart-healthy, brain-boosting omega-3 oils. The omega-3 oils in walnuts could help calm and moisten dry, irritated skin. Walnuts also contain a unique form of vitamin E thought to suppress prostate and lung cancer cell division.

PECANS: Top nut in antioxidants. This means they can help neutralize the free radicals that can accelerate aging and cause DNA damage. Pecans may also lower cholesterol.

PEANUTS: Though not strictly a nut (they are in fact a legume), peanuts contain more protein than tree nuts. They also contain the potent antioxidant resveratrol -- famously found in red wine.

PISTACHIOS: Top nut in potassium, needed to maintain healthy blood pressure. Also top nut in phytosterols (plant compounds that inhibit cholesterol absorption).

CASHEWS: Top nut in zinc, a mineral needed to support vision and immunity.

PINE NUTS: Top nut in manganese, essential for bone health and wound healing.

BRAZIL NUTS: Top nut in selenium, a mineral needed for proper thyroid and immune health. Selenium may also protect against cancers of the prostate, liver and lungs. Don't eat more than four a month.

MACADAMIA NUTS: Often shunned because they have more saturated fat than other nuts. However, researchers have found that a handful of macadamia nuts a day reduced total cholesterol by about 9%.

David Murdock

Meatless Mondays

I think this is a great idea!

Meatless Monday is a non-profit initiative of The Monday Campaigns, in association with the Johns Hopkins’ Bloomberg School of Public Health. Their goal is to help reduce meat consumption 15% in order to improve personal health and the health of our planet.

Check it out and work it into your weekly routine :)

Prepare Quick & Nutritious Meals

Breakfast options: Hard-boiled eggs, high-fiber cereal bars (aim for at least 3 grams of fiber), fruit, single-serving cups of low-fat cottage cheese (to save money, buy a big container and put ½ cup to 1 cup in Tupperware the night before or in the morning), instant oatmeal packets.

Lunch options: Leftovers, peanut butter and jelly sandwich on whole-grain bread, whole-grain turkey pita pocket with mustard, low-fat frozen meal, a can of minestrone soup or low-fat turkey chili (beans are an excellent source of fiber and nutrients).

Snack options: ¼ cup of nuts + fruit, low-sugar/low-fat yogurt + ½ cup high-fiber cereal (aim for about 5 grams per serving), carrots and hummus, energy bar, ½ peanut butter and jelly sandwich on whole-grain bread, string cheese + 1 serving whole-grain crackers.


Mix and match to make sure that you get at least 5 servings of fruits and vegetables daily, try to get a little protein and fiber at every meal, and snack to keep energy levels and blood sugar stable throughout the day.

The key to success for busy people is planning. If you spend a little time on Sundays (or whatever your day off is) shopping and planning out your week so that you don't have to spend a lot of time during your busy week trying to make healthy choices, those choices will already be built into your life.

Dr. Melina Jampolis

Stretch Marks...

Cover up. Because stretch marks tend to show up around the upper arms, thighs, hips and breasts, try clothing that will hide the lines. Swimwear such as board shorts, swim skirts and surf shirts may do the trick in the summertime. Also, body makeup or sunless tanning lotions can help.

Soothe the skin. There are a number of creams and oils containing various ingredients such as alpha hydroxy acid, cocoa butter, vitamin E and plant extracts that may help get rid of stretch marks. While their efficacy may vary from person to person, and the products are sometimes costly, their use is probably not harmful. Check with your doctor to see if they may be worth trying in your situation.

Medicate. Your doctor may prescribe a topical retinoid cream to help remove stretch marks. Sometimes topical steroids may be used in combination with other creams or ointments.
See a dermatologist. Skin treatments such as laser therapy, microdermabrasion and chemical peels can help, especially if the stretch marks are relatively new.

Rule out other causes. Certain medical conditions (including Marfan syndrome, Cushing's syndrome, and prolonged use of oral or topical corticosteroids) are associated with the presence of stretch marks.

Dr. Jennifer Shu

TV and Your Child

Scientific evidence suggests that using the boob tube as a babysitter has its price: the more time babies spend sitting in front of the screen, the more their social, cognitive and language development may suffer. Recent studies show that TV-viewing tends to decrease babies' likelihood of learning new words, talking, playing and otherwise interacting with others.

Many studies have suggested that television impedes learning by inhibiting youngsters' ability to interact with others, and according to Dr. Dimitri Christakis, a University of Washington pediatrician, that effect may be compounded when parents get drawn into TV-watching too.

Television by nature is a passive medium that hampers rich social interaction. When the TV is switched on, youngsters spend more time in silence and solitude than they do in active social interaction. In 30% of American households, the television is on most of the day, regardless of whether anyone is watching.

www.time.com

Obesity Spike

A new study (Gallup-Heathways) shows that the U.S. obesity rate has gone up 1.7% or 5.5 million people!

Now more than 1 in 4 Americans (26.8%) of our population has a body mass index higher than 30 (which is the threshold for obesity)


If you find yourself in this category I urge you to take action and get your health back in order

Foods & What They Do For You

Pineapple
Speeds post-surgery
Promotes joint health
Reduces asthma inflammation

Blueberries
Restore antioxidant levels
Reverse age-related brain decline
Prevent urinary tract infection

Spinach
Helps maintain mental sharpness
Reduces the risk of cancers of the liver, ovaries, colon and prostate
Top nutrient density

Red Bell Pepper
Reduces risk of lung, prostate, ovarian and cervical cancer
Protects against sunburn
Promotes heart health

Broccoli
Reduces diabetic damage
Lowers risk of prostate, bladder, colon, pancreatic, gastric and breast cancer
Protects the brain in event of injury

Tomato
Reduces inflammation
Lowers risk of developing esophageal, stomach, colorectal, lung and pancreatic cancer
Reduces cardiovascular disease risk

Apple
Supports immunity
Fights lung and prostate cancer
Lowers Alzheimer’s risk

Artichoke
Helps blood clotting
Antioxidant Superfood
Lowers “bad” cholesterol

Arugula
Lowers birth defect risk
Reduces fracture risk
Protects eye health

Asparagus
Nourishes good gut bacteria
Protects against birth defects
Promotes heart health

Avocado
Limits Liver Damage
Reduces oral cancer risk
Lowers cholesterol levels

Blackberries
Build bone density
Supress Appetite
Enhance fat burning

Butternut Squash
Supports night vision
Combats wrinkles
Promotes heart health

Cantaloupe
Bolsters immunity
Protects skin against sunburn
Reduces inflammation

Carrot
Antioxidants defend DNA
Fights cataracts
Protects against some cancers

Cauliflower
Stimulates Detoxification
Supress breast cancer cell growth
Defends against prostate cancer

Cherries
Alleviate arthritic pain and gout
Lower “bad” cholesterol
Reduce inflammation

Cranberries
Alleviate prostate pain
Fight lung, colon and leukemia cancer cells
Prevent urinary tract infection

Green Cabbage
Promotes healthy blood clotting
Reduces risk of prostate, colon, breast and ovarian cancers
Activates the body’s natural detoxification systems

Kale
Counters harmful estrogens that can feed cancer
Protects eyes against sun damage and cataracts
Increases bone density

Kiwi
Combats wrinkles
Lowers blood clot risk and reduces blood lipids
Counters constipation

Mango
Supports immunity
Lowers “bad” cholesterol
Regulates homocysteine to protect arteries

Mushrooms
Promote natural detoxification
Reduce the risk of colon and prostate cancer
Lower blood pressure

Orange
Reduces levels of “bad” cholesterol
Lowers risk of cancers of the mouth, throat, breast and stomach, and childhood leukemia
Pectin suppresses appetite

Papaya
Enzymes aid digestion
Reduces risk of lung cancer
Enhances fat burning

Plums & Prunes
Counter constipation
Antioxidants defend against DNA damage
Protects against post-menopausal bone loss

Pomegranate
Enhances sunscreen protection
Lowers “bad” cholesterol
Fights prostate cancer

Pumpkin
Protects joints against polyarthritis
Lowers lung and prostate cancer risk
Reduces inflammation

Raspberries
Inhibit growth of oral, breast, colon and prostate cancers
Antioxidant DNA defense
Lower “bad” cholesterol levels

Strawberries
Protect against Alzheimer’s
Reduce “bad” cholesterol
Suppress growth of colon, prostate and oral cancer

Sweet Potato
Reduces stroke risk
Lowers cancer risk
Protect against blindness

Watermelon
Supports male fertility
Reduces risk of several cancers: prostate, ovarian, cervical, oral and pharyngeal
Protects skin against sunburn

Banana
Increase Fat Burning
Lowers risk of colorectal and kidney cancer, leukemia
Reduces asthmas symptoms in children

Chocolate Chip Cookies!

Non-Dairy, Gluten Free Chocolate Chip Cookies
(and yes they are good!)

Ingredients:
1 cup coconut oil, melted and cooled
6 tablespoons applesauce
1 teaspoon salt
2 tablespoons pure vanilla extract
1 1/4 cups evaporated cane juice
2 cups gluten-free all-purpose baking flour
1/4 cup flax meal
1 teaspoon baking soda
1 1/2 teaspoons xanthan gum
1 cup vegan chocolate chips

Directions:
1. Pre-heat oven to 325
2. Mix oil, applesauce, salt, vanilla, and cane juice in bowl. whisk flour, flax meal, baking soda, xanthan gum. add dry ingredients to wet. gently fold in chocolate chips.
3. Scoop out 1 inch balls onto baking sheet
4. Bake 15 min
5. Let cookies stand for 10 min

ENJOY GUILT FREE DESSERT!!

What You Eat Can Improve Your Appearance

The best way to have healthy hair, eyes, and skin is to take good overall care of yourself.

That means eating well.

For Silky Skin and Hair

Antioxidants like lycopene and vitamin C, as well as soy protein and omega-3 fatty acids, help keep skin glowing. Vitamin C, found in citrus fruits, facilitates collagen production, a critical component for vibrant skin. Another antioxidant, lycopene, found in foods like canned tomatoes and red grapefruit juice, also promotes skin health. Tofu is a good option since its omega-3 fatty acids help regenerate new skin cells and reduce inflammation, while its soy protein has been shown to boost collagen.

Shiny, healthy hair starts with the vitality of cells in the hair follicle, where hair is manufactured. Eat foods high in calcium and quality protein like eggs, dairy, or fish. Eggs also provide biotin, a structural component of both bone and hair. Vitamins B6, B12, and folate nourish follicle cells, too.

Eat For Your Eyes

People who ate two servings of fish weekly benefited from an almost 50 percent decrease in the risk of age-related macular degeneration.

Eggs, leafy greens, broccoli, winter squash, and Brussels sprouts all contain the antioxidants lutein and zeaxanthin (both associated with eye health), as well as vitamins C and E, zinc, and beta-carotene.

Build Better Bones

Calcium, vitamin D, and phosphorus work together to build strong bones. Even though green leafy and cruciferous vegetables (like spinach and broccoli) contain calcium, the body absorbs it best from dairy products. Dairy products offer a package deal: they are abundant in phosphorous, and vitamin D added to milk and dairy products aids in calcium absorption. Some nondairy foods high in calcium include canned salmon, sardines, and calcium-fortified firm tofu. Greens are still good bone foods, however. Broccoli, kale, and bok choy may provide little calcium, but they offer plenty of vitamin K.

Heart Helpers

Whole grains, fatty fish, and fresh fruits and vegetables are the keys to keeping your heart in prime condition. A recent review of seven studies showed that two and a half servings of whole grains per day reduced heart attack and stroke risk by 21 percent.

Brain Boosters

Omega-3 fatty acids and whole grains are good for your heart -- and they're good for your brain and mental health, too. Additionally, vitamins B12, C, E, and folate may play a direct role in keeping your mind sharp. Research shows that B12 (found in lean protein like turkey) and folate (found in many grains fortified with the vitamin) help improve memory and lower the risk of Alzheimer's. They may also help people over age 60 with learning, attention, and response speed, according to study results from Tufts University.

http://www.cnn.com/2009/HEALTH/04/08/cl.body.boosters/index.html

10 Best Foods for Your Heart

Oatmeal Start your day with a steaming bowl of oats, which are full of omega-3 fatty acids, folate, and potassium. This fiber-rich superfood can lower levels of LDL (or bad) cholesterol and help keep arteries clear. Opt for coarse or steel-cut oats over instant varieties -- the coarse and steel-cut contain more fiber -- and top your bowl off with a banana for another four grams of fiber.

Salmon Super-rich in omega-3 fatty acids, salmon can effectively reduce blood pressure and keep clotting at bay. Aim for two servings per week, which may reduce your risk of dying of a heart attack by up to one-third. Not a fan of salmon? Other oily fish like mackerel, tuna, herring, and sardines will give your heart the same boost.

Avocado Add a bit of avocado to a sandwich or spinach salad to increase the amount of heart-healthy fats in your diet. Packed with monounsaturated fat, avocados can help lower LDL levels while raising the amount of HDL cholesterol in your body.

Olive Oil Full of monounsaturated fats, olive oil lowers bad LDL cholesterol and reduces your risk of developing heart disease.

Nuts Almonds, walnuts, and macadamia nuts are all full of omega-3 fatty acids and mono- and polyunsaturated fats. Almonds are rich in omega-3s, plus nuts increase fiber in the diet.

Berries Blueberries, raspberries, strawberries -- whatever berry you like best -- are full of anti-inflammatories, which reduce your risk of heart disease and cancer.

Legumes Fill up on fiber with lentils, chickpeas, and black and kidney beans. They're packed with omega-3 fatty acids, calcium and soluble fiber. Spinach Spinach can help keep your ticker in top shape thanks to its stores of lutein, folate, potassium, and fiber.

Flaxseed Full of fiber and omega-3 and omega-6 fatty acids, a little sprinkling of flaxseed can go a long way for your heart. Top a bowl of oatmeal or whole-grain cereal with a smidgen of ground flaxseed for the ultimate heart-healthy breakfast.

Soy Soy may lower cholesterol, and since it is low in saturated fat, it's still a great source of lean protein in a heart-healthy diet. Look for natural sources of soy, like edamame, tempeh, or organic silken tofu. And soy milk is a great addition to a bowl of oatmeal or whole-grain cereal. But watch the amount of salt in your soy: Some processed varieties like soy dogs can contain added sodium, which boosts blood pressure.

Insomnia

Insominia is proving to be more serious than we once thought. Two new studies suggest that insomnia may have harmful affects on both the body and mind, including a rise in blood pressure and an increased risk of suicidal thoughts and behavior. People with long-term insomnia (a year or longer) and a short sleep time (less than five hours a night) were five times as likely to have high blood pressure as people without insomnia who slept six or more hours per night.

Researchers have found that people with sleep problems -- such as difficulty falling asleep or maintaining sleep, or early-morning awakening -- nearly every night were about twice as likely to report suicidal thoughts, suicide planning, or an actual suicide attempt as those with no sleep problems.

One in three adults experience insomnia at some point, according to the U.S. Department of Health and Human Services. In addition to difficulty falling or staying asleep, the symptoms can include not feeling well-rested the next day, tension headaches, and worrying about sleep. A lack of sufficient sleep is associated with a slower reaction time and poor job performance, and, in the long term, an increased risk of diabetes, obesity, and poor immune system function.

Women are twice as likely to experience insomnia then men, which may be due to hormonal shifts during menstruation. Other risk factors for insomnia include age (being older than 60) and mental-health disorders like anxiety, depression, and stress.

Prescription sleeping pills such as Ambien and Lunesta can be prescribed for sleepless nights, but do not treat the underlying cause of insomnia.

If you suffer from insomnia here are some ways you can better prepare your body for sleep.

Benefits of Cutting Back on Meat

If everyone went vegetarian just for one day, the U.S. would save:
● 100 billion gallons of water, enough to supply all the homes in New England for almost 4 months;
● 1.5 billion pounds of crops otherwise fed to livestock, enough to feed the state of New Mexico for more than a year;
● 70 million gallons of gas--enough to fuel all the cars of Canada and Mexico combined with plenty to spare;
● 3 million acres of land, an area more than twice the size of Delaware;
● 33 tons of antibiotics.

If everyone went vegetarian just for one day, the U.S. would prevent:
● Greenhouse gas emissions equivalent to 1.2 million tons of CO2, as much as produced by all of France;
● 3 million tons of soil erosion and $70 million in resulting economic damages;
● 4.5 million tons of animal excrement;
● Almost 7 tons of ammonia emissions, a major air pollutant.

Other Points:

Globally, we feed 756 million tons of grain to farmed animals. If we fed that grain to the 1.4 billion people who are living in abject poverty, each of them would be provided more than half a ton of grain, or about 3 pounds of grain/day--that's twice the grain they would need to survive.

Researchers at the University of Chicago concluded that switching from standard American diet to a vegan diet is more effective in the fight against global warming than switching from a standard American car to a hybrid.

Calculate Your BMI

Body Mass Index

http://www.nhlbisupport.com/bmi/

10 Steps to Bringing New Life to Your Liver

1. Drink plenty of water. Fereydoon Batmanghelidj, M.D. is one of the world's foremost experts on the therapeutic value of water. He suggests that half of your body's weight is the number of ounces of water to aim for each day. For example, if you weigh 120 pounds, 60 ounces of water is your goal. I have seen the beneficial effects of this formula in the clinic with many patients over the years. Also, drinking a glass of warm water with lemon first thing in the morning will support your liver's natural detoxification processes. By the way, dehydrating beverages such as coffee and alcohol don't count towards your total water intake.

2. Eat vegetables every day, especially greens. In TCM, the color green is associated with the liver. When choosing your salad fixings, go for the organic spring mix instead of the iceberg. Your liver will love a variety of greens such as kale, spinach, and collard greens. The color green in these vegetables comes from chlorophyll, a substance plants use to trap the energy of the sun. Go ahead--eat some sunshine!

3. Add sour-tasting foods to your diet. These include citrus fruits (sprinkle lemon in your water and on foods such as fish and vegetables), raw apple cider vinegar (good for balancing pH--try two tablespoons in a glass of water, or use with olive oil on your salad), and sauerkraut (which contains beneficial bacteria). With our over-sugared, over-salted palates, we often overlook sour-tasting foods. According to TCM, the sour flavor is associated with the liver, and it enhances bile flow.

4. Avoid toxic fats, eat beneficial ones. Decrease your consumption of trans fats and partially-hydrogenated oils. Toxic fats put an unnecessary burden on the liver, further stagnating qi flow. Emphasize organic, unprocessed oils (such as olive oil and flax oil) in your food preparation. Increase the use of fish that is low in mercury, avocados, nuts, and seeds in your diet. Consider supplementing your diet with an Omega-3 supplement to boost your essential fatty acid intake. Omega-3 supplementation has been shown to decrease cardiovascular disease risk, and it can reduce symptoms of arthritis, depression, cognitive decline, and a seemingly endless list of health challenges.

5. Reduce your sugar consumption. On average, Americans eat 137 pounds of sugar a year! It's the hidden sugars that often add up. Watch what you add to foods like cereal and coffee. Read food labels and avoid overly sugary choices. Know that "fat free" foods can be loaded with sugar, and actually increase triglycerides, a fat in your blood. Eat whole fruits rather than drinking fruit juice.

6. Eat close to nature. Often simpler is better. Select the best of what comes from Mother Nature, and avoid artificial ingredients and toxic sweeteners by eating less packaged foods. Go organic as much as possible. You might be surprised that peaches, apples, and bell peppers top their list of the "dirty dozen"―foods recommended especially to be purchased in their organic version.

7. Incorporate more conscious breathing and exercise into your routine to boost circulation and enhance overall liver function. Choose a form of exercise that you enjoy, and remember to breathe. In traditional Chinese cultures, you can see people doing qi gong, which emphasizes breathing and movement specifically designed to promote the smooth flow of qi.

8. Choose to be joyful by cultivating a spirit of gratitude, and regularly forgive others as well as yourself. In TCM, the emotion that contributes to stagnant liver qi is anger, especially repressed anger. The virtues that free the liver qi are forgiveness and a release of judgment towards self and others. In China, when someone is angry, they are said to have a toxic liver. In fact, a morning greeting there translates to "How is your liver?"

9. Reduce or eliminate your use of alcohol, nicotine, and caffeine. These substances can become very addictive, masking a greater imbalance in our physical, emotional, and spiritual health. Taking these suggested steps to give our liver some TLC can be part of a comprehensive program to heal our reliance on potentially harmful chemicals.

10. Schedule time for self-care. Get a massage, take a yoga class, etc. I say schedule because I've noticed something in our 24/7 culture. This is that if we don't put taking care of ourselves on our own list, it often doesn't happen.

How Happy Is...Your Body Reveals How You Feel

Have you noticed that when you get anxious or nervous you get an upset stomach, find yourself with a headache or become accident-prone? Are you the sort of person that eats more when depressed or stops eating altogether? When you're really happy, balanced and unchallenged you probably notice that you have enormous amounts of energy and are way less likely to catch any virus that is going around. The unity of body and mind is reflected in your state of health and really does give you an indication of how you are coping with the challenges in your life.

Here are a couple tell-tale signs your body might be giving you.

Your back represents your support system and where you put feelings that have created pain and confusion that you don't want to look at. If you do have back pain ask yourself if feel supported by others who are close to you. If you've had it over a long period of time and it has become a chronic problem, you might want to look at where you haven't felt supported in your past. If this is the case, sorting out these old issues might really help your back heal and release some of the stuck energy held in your cells.

Your arms express your inner most feelings and expression. If you think of all the things you do with your arms including holding, hugging, pushing away, giving out or folding your arms to protect your heart from anyone coming near. Injuring your shoulder, elbow, wrist or hands can often be an indication of an emotional conflict and that you might be having problems reaching out to others.

Your neck gives you the ability to see on all sides, all aspects of your world. When it becomes stiff, it limits your movement and vision. A stiff neck can indicate that you are becoming narrow in your views or do not want to look back, or perhaps forward, depending on which way you are having difficulty turning it. (Usually the right is forward and the left is back, unless you are left-handed then it could be the other way round.) If you do injure your neck, you might want to ask yourself, what you don't want to look at?

Your legs. If you hurt your legs, whether it's your thighs, knees, ankles, feet or toes often there can be a conflict in the direction you are going in, or a fear of moving forward. You might notice that a twisted ankle, for example, can come at a time when you are about to start something new and there is a bit of fear or even at the end of an endeavor. If you have any doubt or resistance in your direction, then problems in the legs will have the ability to hold you back.

Your stomach is about digesting your reality, as well as obviously digesting your food! If your reality is indigestible then indigestion can follow, although, you could have just eaten too much as well!! However, if you have a pattern of stomach issues i.e. acid in the stomach, stomach ulcers, constipation etc, you might want to notice if you are feeling emotionally nourished and if your reality is in conflict with what you really want.




Sophie Keller
www.huffingtonpost.com

Finding Peace in Your Life

#1-Find quiet time every day to be still.
The busier your schedule, the more essential quiet time is—whether it’s only 10 minutes or an hour a day. Use this time to pray, meditate, or just listen to the truth in your heart.

#2-Keep a written record of your thoughts and feelings.
You don’t have to keep a daily journal. It may just be a notebook that you only write in once a week or twice a month. The point is, writing your thoughts and feelings down will help you look back and see your spiritual growth over time.

#3-Talk to yourself—lovingly.
We all talk to ourselves, consciously or subconsciously. The key is to make sure we’re talking with love. The way you talk to yourself greatly impacts the way you see and treat yourself, and subsequently the way you see and treat others.

#4-Listen with your heart to strengthen your compassion.
When people are speaking to you, try to put yourself in their shoes so that you can better understand their point of view and react in a more loving way.

#5-Forgive yourself and others.
Forget the pain of the past, but remember and apply the lessons.

#6-Be grateful.
Count your blessings every day, and remember where they came from.

#7-Honor yourself with the truth.
Be honest with yourself about everything in a loving way so that you can be more lovingly honest with others.

#8-Take care of yourself.
Remember, your body is sacred. Always treat it with respect.

#9-Be a cheerful giver.
Give of yourself and your possessions to others as often as you can. Giving helps you focus more on others in a loving way, and it makes room for more blessings in your life when you least expect them.

#10-Be patient with yourself.
There’s still a lot you need to learn about life and love, and that’s okay.



By Cynthia Legette Davis
www.intent.com

Ways to Boost Your Metabolism

"Metabolism" is the name of the bodily system that converts food calories to the energy needed to perform various tasks. Having a high functioning metabolism means you are burning calories more efficiently, whether you are resting or training.

Here are a few ways to quicken your metabolism:

Exercise More: when your run, walk, of lift weights, you increase the energy required of your body, which raises your metabolism.

Work out with Weights: during weight training muscle tissue is stressed; afterward it's repaired-which raises metabolism. A woman who strength trains 3 times a week for six months can build enough muscle to burn 10-32 extra calories a day.

Practice Portion Control: Don't overload your body with a surplus of energy (food). Be specific with your portions and what your body actually needs.

Smaller Meals More Often: "grazing" is recommended by many experts, it helps normalize blood sugar levels and gives the body energy consistently throughout the day.

Laugh it Off: Laughing can help raise your metabolic rate by 10-40 calories, it's a small increase, but every bit helps.

Signs You Are too Sick to Work Out

The Neck Rule

Above the Neck: Stuffy nose, scratchy throat, headache-OK to work out

Below the Neck: fever, congestion in your chest, feel achy-NO work out

-never exercise with a fever it can cause dehydration

No matter what if you are not feeling 100% and still continue a workout regimen, take it easy, decrease your level of activity and increase the fluids you take in.

7 Habits of Workaholics

There's no doubt that times are tough. But if you're tempted to try and show your value by working harder and longer, be sure to include a healthy dose of self care - otherwise success may come with an expensive price tag - your health.

"Many people feel like they have to push themselves to unhealthy levels in order to succeed. But high-pressure jobs and long hours take a real toll on your immediate and future health," says George Griffing, M.D., professor of internal medicine at Saint Louis University. Here, according to Griffing are the seven worst habits to watch out for in these workaholic times.

1. Forgetting to relax: While some stress can be good because it keeps you alert and motivated, too much stress or chronic stress will take its toll on your body contributing to headaches, upset stomach, sleeping problems, muscle tension, weight gain/loss, high blood pressure and chest pains.

2. Eating on the go: A healthy, balanced meal of complex carbohydrates, protein, fruits and vegetables is exactly what you need to stay mentally sharp throughout the day. Beware of frozen meals, fast food and processed food; they can be high in sodium, calories and fat.

3. Putting off sleep for work: Even busy professionals need seven to nine hours of sleep every night. Skimping on sleep can cause irritability, difficulty concentrating, memory problems and poor judgment. It has also been linked to obesity.

4. Not making time for exercise: Humans were not designed to sit at desks for eight hours or more a day. Getting at least 30 minutes of exercise most days is very important to your immediate and future health. In addition to reducing the risk for nearly every major disease, exercise has been shown to help fight anxiety and depression.

5. Working even when sick: Everyone has heard, "Don't come to work if you're sick," yet that's exactly what many do. Whether you're worried about jeopardizing your job in an unstable economy or just anxious about getting behind, there are three common sense reasons to stay home: Nobody wants your germs, you'll be less productive and you need your rest to get better.

6. Drinking (too much): Research has shown that moderate alcohol consumption can reduce your risk for everything from heart disease to rheumatoid arthritis, with "moderate" being the key word. In general, men should have no more than two drinks per day (1.5 oz. of spirits, 5 oz. of wine or 12 oz. of beer) and women who are not pregnant should limit themselves to one drink per day.

7. Skipping annual medical checkups: In order to detect problems early, you need to know what's going on in your body. Depending on your age, family history and lifestyle, consider a comprehensive medical checkup and special screenings every one to five years. Consult with your doctor for more information.


"Eventually, something's going to give. If you keep burning the candle at both ends, the flame will burn out," Griffing said. "But if you maintain a healthy balance, you will be happier and healthier overall."


Karen Leland
http://www.huffingtonpost.com/

The Skinny on Weight Gain

The average American gains about 2 pounds a year. This translates to a little more than 100 excess calories each week.



Adjusting the calorie imbalance



100 Less 'Calories In'

-Eat fresh fruit instead of juice or dried fruit

-Put mustard instead of mayo on a sandwich

-Order your coffee 'skinny'-with skim milk instead of cream

-Drink club soda with lime instead of regular soda

-Eat tuna packed in water instead of oil



100 More 'Calories Out'

-Go to your co-workers desk instead of sending an email

-Go for a 15 minute walk on you lunch break

-Get off the subway or bus a stop earlier and walk the extra distance

-Take the stairs instead of waiting for the elevator



Apply these tips to save 100 calories each day and after 6 months, the result is a 5 pound weight loss and 10 pounds after 1 year!

The Skinny on Weight Gain

The average American gains about 2 pounds a year. This translates to a little more than 100 excess calories each week.

Adjusting the calorie imbalance

100 Less 'Calories In'
-Eat fresh fruit instead of juice or dried fruit
-Put mustard instead of mayo on a sandwich
-Order your coffee 'skinny'-with skim milk instead of cream
-Drink club soda with lime instead of regular soda
-Eat tuna packed in water instead of oil

100 More 'Calories Out'
-Go to your co-workers desk instead of sending an email
-Go for a 15 minute walk on you lunch break
-Get off the subway or bus a stop earlier and walk the extra distance
-Take the stairs instead of waiting for the elevator

Apply these tips to save 100 calories each day and after 6 months, the result is a 5 pound weight loss and 10 pounds after 1 year!


http://www.b-nutritious.com/

Workout Snacks

Pre Workout:
1-2 hours prior to workout you need a complex carbohydrate for energy and to maintain your blood sugar. Avoid high fat options bacause they take longer to digest.

For each hour of exercise, try to aim for 100-250 calorie snacks. Here are some options:
-banana
-snack bar (luna, balance bar, lara, gnu)
-high fiber cracker and low fat cheese
-low-fat yogurt and raisins
-small bowl of cereal with skim milk
-string cheese and dried fruit

Post Workout:
It's important to replenish your body, especially if your workout was longer than 1 hour. Carbohydrates are important to refuel and protein is needed if you did strength training.

You should snack within 1 hour of finishing exercising. Here are some options:
-high fiber cracker with peanut butter or sliced turkey
-handful of almonds and raisins
-8 ounces of skim milk
-shake made with banana, orange juice, and skim milk
-half sports drink and some cottage cheese
-small vegetable soup

Fluid Needs
-Before: 15-30 minutes prior to exercise: 15-20 ounces of water
-During: 10-15 ounces every 15-20 minutes
-After: 15-20 ounces



http://www.b-nutritious.com/