For a bad back, does yoga help or hurt?

Back pain is common, but what causes it can vary. So, it's tough to recommend one perfect exercise or treatment. Yoga is a tricky option. Anecdotally, some people swear that yoga helped their back problem. And while there is very little research on yoga injuries, one 2005 randomized clinical trial in the Annals of Internal Medicine suggested that yoga is an effective treatment for chronic low back pain.

The researchers pointed out that while some yoga moves may be beneficial, some styles or positions in yoga may be too vigorous for those with back pain. And that may explain the increasing number of injuries being seen from yoga.

Some aspects of yoga including positions like the plank can be beneficial because they strengthen the core muscles that help support your spine (although someone with back pain may have to start with very modified versions of the plank and only hold the pose for a few seconds to build up strength).

Yet other aspects of yoga have a high potential for overstressing the spine, including those poses that bend the back and load vertebrae with excess body weight (such as the shoulder stands), or deep stretches where joint angles are severely stressed (such as during forward back bends or extremely arched Cobra positions).

So while some yoga moves may be helpful, others may hurt—and it's hard to know which ones to do if you don't have a background in biomechanics.

Eat better — for less money

If you're willing to look beyond the grocer, however, here are six ways to improve your diet while saving cash and time.

Buy direct
The number of farms offering individual food subscriptions (known as CSAs, short for "community-supported agriculture") has grown.

Make it automatic
Set up a shopping list at a site such as peapod.com or freshdirect.com in the East, or winderfarms.com in the West, and you can do a week's shopping in minutes and have it delivered.

Don't rule out warehouses
Filling the trunk of your car this Saturday is a good way to avoid shopping trips for the rest of the month.

Check the frozen-food aisle
You can save time and boost the nutrition factor by heading to the freezer case.

Know when to go organic
Studies have shown benefits for milk and eggs, largely because they have more omega-3 fatty acids. Organic costs more, but it's sometimes worth it.

Plant a garden
The cheapest, most convenient, most carbon-footprint-friendly source for healthful food is your own backyard.

Eliminate stress with meditation

If you are an emotional overeater, or if you eat to change moods such as feeling upset, stressed, or a bit down - try giving yourself some peace and comfort by meditating. What is meditation? There are many forms, some are as simple as just closing your eyes and stilling the thoughts in your mind. Others involve prayers or chants. Whichever variation you choose, the point is to focus your mind, quiet your emotions, and calm your feelings.

Meditation has no calories or fats, but is highly nutritious for your soul! You can have a moment of true peace and calm, and feel very full with it.

Weight loss tips for new moms

Despite the busy schedule of raising a baby, making time to eat is crucial. Fit a meal in after the baby eats, when he's bound to be content. Sidestep emotional-eating cycle by asking yourself why you're doing it. Relieve hunger and gain energy by combining high-quality carbs with protein.

10 secrets of healthy aging

There's plenty you can do to not just age gracefully, but with gusto:

1. Get your potassium
Stay strong as you age by eating potassium-rich vegetables — potatoes, leafy greens — and fruits, such as bananas and papayas.

2. Think positively
A cheery outlook may actually extend your life.

3. Lace up
According to a study in the British Journal of Sports Medicine, if you stay aerobically fit, you can delay biological aging by 10 or more years and prolong your independence.

4. Join the culture club
Probiotics, the so-called friendly bacteria, may play a role in the prevention of certain diseases.

5. "B" smart
Keep your brain healthy with vitamin B12, found in such foods as seafood and poultry.

6. Make fish a habit
Certain fatty fish contain high amounts of two omega-3s critical to healthy aging — eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

7. Pal around
Don't let connections fall by the wayside.

8. Get more D
Vitamin D is one of our major defenses against many age-related diseases.

9. Do Tai Chi
Often described as "meditation in motion," this ancient form of stretching and balance can help you age well.

10. Reduce red meat
Make red meat an occasional indulgence — no more than once a week. Its saturated fat can clog arteries, raising the risk of cardiovascular disease. It may also boost cancer risk.

Running on empty. Nutrition professionals , researchers debate the pros and cons of fasting

Intermittent fasting is where one does not eat at certain times of the day or specific days of the week. This rather stark approach to weight control appears to be supported by science, not to mention various religious and cultural practices around the globe. It seems to yield the benefits of calorie restriction, which may ultimately reduce the risk of some diseases and even extend life. Some fasters, in fact, ultimately switch from regular, periods of hunger to permanent deprivation. They limit calories all the time.

Adds Mark P. Mattson, chief of the laboratory of neurosciences at the National Institute on Aging: "In normal health subjects, moderate fasting - maybe one day a week or cutting back on calories a couple of days a week - will have health benefits for most anybody." Mattson is among the leading research-ers on the effects of calorie restriction.

Not all nutrition professionals see the merits of fasting. Some think of it as a recipe for disaster, setting up a person for binge eating and metabolic confusion. During fasting, almost every system in the body is "turned down". The body changes how it uses fuel. Certain hormone levels fall. Growth stops. Reproduction becomes impossible.

Put simply, intermittent fasting appears to offer the same advantages as long-term calorie restriction - defined as eating at regular times but consuming 25 percent to 30 percent fewer calories than what is recommended for that person based on age, size and gender. People who eat this way tend to do so by filling up on nutrient-dense but low-calorie foods. They get all the protein, fiber, vitamins and minerals the body absolutely needs - and very little else. Occasionally going without food or reducing calories daily makes the body more sensitive to insulin, which helps maintain normal blood sugar levels. And animal studies suggest calorie restriction may reduce the risk of cancer by slowing the growth of abnormal cells.

Doctor's tips for a healthy pregnancy

The months leading up to and during pregnancy are critical times for fetal health and development. By taking care of yourself during pregnancy, you are laying important groundwork for your child’s future health as an infant, toddler and beyond.

Nutrition before and during pregnancy is an important part of both mom’s and baby’s health. All women of childbearing age, whether planning a pregnancy or not, are advised to take a daily multivitamin that contains 0.4 milligrams of folic acid.

During pregnancy, eating healthy and regularly can be difficult if you are experiencing nausea but pregnant women should make sure they are eating fresh fruits and vegetables every day, as well as daily servings of whole grains, low-fat milk products and meat and meat alternatives (like tofu, lentils and beans) as recommended by Canada’s Food Guide.

During the second and third trimester, pregnant women need an extra two or three daily servings to support baby’s growth.

Regular exercise contributes to healthy pregnancies. Physical activity can improve mood and self-image, reduce stress, control weight gain and help you sleep. Take care of yourself by eating well, staying active and finding time to relax and rest when you need it.

For more information and tips on how to have a healthy pregnancy or to download The Sensible Guide to a Healthy Pregnancy, visit www.publichealth.gc.ca/pregnancy.

U.S. government website offers emotional rescue from economy

Stressed out by the economy? The U.S. government is offering an online emotional rescue kit. The "Getting Through Tough Economic Times" guide at www.samhsa.gov/economy/ is meant to help people identify any serious health concerns related to financial worries, develop coping skills and find help.

Of particular importance is helping people see the warning signs of depression, suicidal thinking and other serious mental illnesses. These include:

*Persistent sadness/crying

*Excessive anxiety

*Lack of sleep/constant fatigue

*Excessive irritability/anger

*Increased drinking

*Illicit drug use, including misuse of medications

The site directs people to caregivers and also offers tips on ways to reduce the causes of stress, such as finding a new job and refinancing mortgages.

Multivitamins: Do his and hers make a difference?

Many multivitamins come in his and her varieties. Examples are One A Day Women's, One A Day Men's Health Formula, Centrum Ultra Women's and Centrum Ultra Men's. Different companies take a different approach to gender-specific nutrition. One A Day Women's isn't very different from the basic One A Day Essential.

Like almost all multivitamins, gender-specific varieties claim a long list of supposed benefits. You probably shouldn't expect dramatic results from a multivitamin. But they can bring most Americans more in line with nutritional guidelines, and since guidelines for women and men differ somewhat, a gender-specific multivitamin makes some sense.

There aren't any studies showing that gender-specific vitamins have any particular health benefits. Such studies would be very difficult and costly to run. In fact, the value of any multivitamin is an open question. A study of more than 160,000 women published in February concluded that there's "convincing evidence" that multivitamins don't protect postmenopausal women from common cancers or heart disease.

Still, it seems likely they have value to people who don't get enough nutrients in their diets -- which is pretty much everyone,

Easy ways to work fitness into your day

At first, this might feel inconvenient and bothersome. But real-world fitness — walking, standing, raising and lifting grocery bags, cutting vegetables or climbing stairs — isn't just cheaper than going to a health club. It's easier to incorporate into your daily life and works the body naturally.

That means we need to stand when we could sit and walk when we could stand. When motion becomes a habit, you can add leg lifts while talking on the phone or squats against a bus shelter. Soon, you'll be able to squeeze fitness out of ordinary moments, from sunrise to sunset.

6 myths about organic food

MYTH #1: ORGANIC FOOD IS ALWAYS BETTER FOR THE ENVIRONMENT.
Organics don't contaminate soil and groundwater with pesticides and chemicals like regular farming does, but there's a surprising downside: Since organic farming is only about half as productive as conventional farming, it requires far more land to produce the same amount of food.

MYTH #2: IT'S MORE NUTRITIOUS.
Studies keep flip-flopping on this: One found more vitamin C in organic tomatoes than in conventional ones; another found more cancer-fighting flavonoids in organic corn and strawberries. But other studies haven't found organics to have a nutritional edge.

MYTH #3: IT TASTES BETTER.
Nobody has been able to tell the difference except in one study of apples, where organics came out ahead.

MYTH #4: YOU DON'T HAVE TO BE AS CAREFUL ABOUT WASHING IT.
All produce, whether purchased from a grocery megachain or your local organic farm, is susceptible to nasty bacteria, such as E. coli.

MYTH #5: YOU'RE SUPPORTING SMALL FARMS OR ECO-COMPANIES.
General Mills owns the Cascadian Farms brand, Kraft owns Back to Nature and Boca Burger, and Kellogg's owns Morningstar Farms, to name a few conglomerates basking in organics' glow.

MYTH #6: IT'S BETTER FOR YOU.
Not if it's organic chips, organic soda, or organic cookies.

WHAT IS GOOD ABOUT ORGANIC FOOD

IT'S MORE HUMANE.
Much of the country's organic milk and meat comes from small farms, where animals are often given more space to roam than those at larger factory farms.

IT MAY REDUCE YOUR RISK OF GETTING MAD COW.
Organic meat can't have any animal by-products in its feed, which is a primary contributor to mad-cow disease.

IT'S GETTING EASIER.
Companies like Kellogg's and Kraft are rolling out organic versions of their cereals and mac and cheese, so it's hassle-free to convince kids and boyfriends to eat it.

HOW "ORGANIC" IS IT?
Products labeled "organic" must consist of 95 percent organically produced ingredients, but products that contain only 70 percent organic ingredients can use the phrase "Made with organic ingredients." Read carefully.

Don't confuse money with happiness

In the boom, people sacrificed their joys for more money. Beyond a certain point, money doesn't increase happiness. Use hard times to evaluate what makes you happy and pursue it.

Because the research is clear. Above a basic threshold, more money doesn't make us happier. But we think it will, so we do all sorts of things that make us unhappy in order to get it.

Life is not a linear path of increasing wealth, accumulation and achievement. Don't let the money crisis draw you apart from people you love and things you love to do. Use it to draw you closer.

Do energy, sports drinks live up to hype?

More from a CBS News discussion with Dr. Jennifer Ashton, a medical correspondent:

WE SEE A LOT OF THE SAME INGREDIENTS IN THESE DRINKS, SUCH AS "TAURINE," "GUARANA," "GREEN TEA LEAF EXTRACT," B-VITAMINS. WHAT DO THEY DO?

Guarana is a natural source of caffeine. Green Tea Leaf Extract, like caffeine, may have an effect on metabolism. Ginseng, Taurine, Gingko and B Vitamins are often thrown into these drinks, but there's little evidence that they offer any benefit for boosting energy or for weight loss.


RED BULL AND ROCKSTAR RELY HEAVILY ON CAFFEINE AS AN INGREDIENT. IS IT SAFE TO CONSUME ALL THAT CAFFEINE?

Safe? For the average healthy adult who uses them on an occasional basis, probably. But the additional caffeine may not be a good idea for some people, such as those with high blood pressure and women with osteoporosis. And these drinks are certainly not recommended for pregnant women, people with heart conditions, or children.

IS VITAMIN WATER BETTER THAN REGULAR WATER?

Waters infused with various vitamins are generally no better than regular water, and in some cases, may be worse, because they contain a lot of sugar. The amount of vitamins you get in a regular serving is a small fraction of what you really need in a day, and the additional sugar can sneak up on you.

HOW ABOUT SPORTS DRINKS, SUCH AS GATORADE?

If you're just doing mild to moderate exercise, you probably don't need a sports drink. But for people who engage in high-intensity workouts and people who sweat a lot, a sports drink may have a role. They provide hydration, fuel (in the form of sugar) and, more importantly, electrolytes such as sodium and potassium that athletes lose through sweat.

BOTTOM LINE, ARE THESE DRINKS NECESSARY, AND ARE THEY SAFE?

It depends. As for the weight loss and energy drinks, I hate to say it but -- we always go back to the basics. Regular exercise and a healthy diet are really the keys to losing weight and maintaining a healthy weight. And I overheard someone say you might as well just drink two cups of coffee and take a multivitamin instead. But these drinks deserve further study. As for the vitamin waters, you're better off sticking with plain water or a no-calorie flavored variety if you want something with taste. And as for sports drinks, they certainly have a place for people who engage in serious sweat-producing activities.

Is porn damaging your emotional health?

Thanks to the internet, porn has become central to our lives, with serious consequences for our sexual and emotional health.

Research is showing that porn is indeed addictive, especially to men, and that it damages their libido in the longterm. Experts on sexual dysfunction are seeing an epidemic today of healthy young men who cannot perform easily with their partners because they have been overexposed to pornography. With increased exposure to porn many men need higher and higher levels of stimulation, or more and more extreme situations, in order to become aroused. So it seems that people are not closer, erotically, because of porn but less sexually connected.

Porn deadens desire. A whole generation may be less able to connect erotically to real women. Some men who care about their sexuality who have moved away from porn not for moral reasons but, rather, for physical and emotional-health ones; they want to protect their desire.

The data of this epidemic should not be surprising. After all, pornography works in the most basic of ways on the brain. It is Pavlovian. An orgasm is one of the biggest reinforcers imaginable. If you associate orgasm with your wife, a kiss, a scent, a body, that is what, over time, will turn you on; if you open your focus to an endless stream of ever-more-transgressive images of cybersex, that is what it will take to arouse you. The ubiquity of sexual images does not free the power of Eros but dilutes it.

2 Million teens suffer from depression; How to tell and what to do

According to a report published by the Associated Press, nearly two million teens in America are depressed and the U.S. Preventive Services Task Force is calling for doctors to routinely screen all teenagers for depression.

The American Academy of Pediatrics has videos for parents who need to learn more about teen depression, helping teens cope with anxiety and stress, learning the warning signs of teen suicide, and dealing with behavioral and mental health problems in teens. Some of the early warning signs that a teen is depressed include changes in appetite, changes in mood, withdrawal from social activities, withdrawal from family activities, anxiety, and substance abuse. While most teens experience short, temporary periods of emotions, feelings, and confusion about life, parents must learn the warning signs and treatment options for more serious adolescent mental health problems.

The Academy suggests parents immediately seek help for your teen if you observe these adolescent behaviors:

• Marked change in school performance
• Inability to cope with problems and daily activities
• Marked changes in sleeping and/or eating habits
• Frequent physical complaints
• Sexual acting out
• Depression shown by sustained, prolonged negative mood and attitude, often accompanied by poor appetite, difficulty sleeping or thoughts of death
• Abuse of alcohol and/or drugs
• Intense fear of becoming obese with no relationship to actual body weight, purging food or restricting eating
• Persistent nightmares
• Threats of self-harm or harm to others
• Self-injury or self-destructive behavior
• Frequent outbursts of anger, aggression
• Threats to run away
• Aggressive or non-aggressive consistent violation of rights of others; opposition to authority, truancy, thefts, or vandalism
• Strange thoughts, beliefs, feelings, or unusual behaviors

Too much salt is not the spice of a healthy life

Almost 70% of adult Americans have a daily consumption of more than double the amount of sodium recommended by the U.S. Department of Health and Human Services and U.S. Department of Agriculture. Consuming too much sodium can increase the risk for high blood pressure, known as hypertension, and the main source of sodium in food is salt. In fact, uniodized salt is 40 percent sodium by weight.

Packaged and processed foods, as well as many restaurant foods, are the main sources of sodium consumed by Americans. According to the Centers for Disease Control and Prevention, there are simple steps that can be taken to help to reduce sodium intake. When eating out, choose foods such as fresh fruits and vegetables and request that your food be prepared without salt. In addition, be sure to read the nutrition labels on grocery items before purchasing them.

Use Blackberry, iPhone to get nutrition info of local restaurants

Ignorance is no longer an excuse if you have a Blackberry or iPhone. Good Food Near You ( www.goodfoodnearyou.com) is a nifty new Web site that automatically detects your location using GPS, then gives the lowest-calorie food item on the menus of 20 restaurants closest to that location. You also can access those food items by manually entering your ZIP code on any computer. If you click on the View Menu link beneath each restaurant entry, you get nutrition info on other items.

Pump up your fitness with a download

Fitness enthusiasts can watch workouts online, download them to their iPods, stream them from Netflix to their television and even create their own workout videos. A search of the words "fitness video" on YouTube produces more than 160,000 results.

A DVD workout without the DVD

Too frugal to spend 10 bucks on a fitness DVD? You don't have to. Here are some tech-savvy ways to get a fun workout:

FITTV: In addition to on-air programs, the digital cable channel has workouts through Discovery Networks' video-on-demand service. The VOD offerings are complimentary with most digital cable packages.

YOUTUBE: Thousands of people are accessing workouts posted for the people by the people. A search of "fitness videos" produced 161,000 results.

ITUNES: The iTunes Store features loads of fitness content.

NETFLIX: Subscribers on an unlimited plan can watch some fitness DVDs instantly on their computers; those with high-speed Internet and a Netflix-ready device can stream the videos to their TV.

OTHER ONLINE FITNESS RESOURCES: www.fitnessmagazine.com, www.yogatoday.com, www.youcanmakeitfit.com

EXERCISETV: Choose from hundreds of workouts through the on-demand fitness network, which is available to digital cable subscribers.

Music can Restore Vision after Stroke

A new study by UK scientists from Imperial College London, the University of Birmingham and other institutions just published in the journal Proceedings of the National Academy of Science demonstrates sound can be used to facilitate healing. By listening to their favorite music, stroke patients with impaired vision were able to see better.

What caused the improvement in visual awareness seen in these patients? The researchers think it could be a result of the research subjects experiencing positive emotions when listening to favorite music. The scientists looked at functional MRI scans to see how the patients' brains functioned during the different tasks. They found that when tasks were performed to pleasant music, areas in the brain linked to positive emotional responses from stimuli were activated. At the same time, the patients' awareness of the visual world was improved.

Shorter workout, higher weight loss?

Many fitness experts say that you can get a great workout in a short amount of time if you boost your calorie burning -- long after the workout is over. To do that, you need to work out intensely with little or no rest in between exercises. You go from exercise to exercise to exercise without rest. That prompts your body to start burning calories and keep burning them for as many as 38 hours after the exercise session is over.

The how of happiness

Researchers have found new scientific evidence of what really boosts our moods. Here, their best strategies:

Take a Pass on Perfection
A fast way to trigger unhappiness is bigger to-do lists — not to mention mounting pressure for people who want to do it all.

Find Your Balance
Psychologists generally describe happiness as a sense of well-being or satisfaction with your life. They say there's fun without meaning (think foot massages) and meaning without fun (like 2 a.m. feedings), and happiness comes from some combo of the two.

Don't Try to Buy Happiness
Social Indicators Research found that those who avidly pursued possessions were less satisfied with their friendships, families, jobs — even their health — than participants who were less materialistic.

Switch Gears
Exploring a new interest, on the other hand, is inherently entertaining, and may lead you to discover other activities over time leading to more gains in well-being.

Lose Yourself in the Moment
For some people, achieving flow means whooshing down a ski slope. What delivers the most happiness: whatever activity energizes you and makes you feel like time is flying by — or even makes you lose track of it.

Develop an Attitude of Gratitude
One way to feel happier is to recognize good things when they happen.

Share the Love
Contented people's happy experiences most often involved connecting with someone. It didn't matter if the strong bond was with a partner, a friend, or a parent.

Help Yourself by Helping Others
Helping others makes us feel capable and full of purpose, experts note, and it lets us quit stressing about our own problems for a while.

Choose to Choose Less
Too much choice can cause anxiety and lead people to blame themselves if their decisions don't turn out as well as they expected. Learn how to accept good-enough options.

Introduce Your Body to Your Mind
You can increase happiness just by articulating it. So get your body involved when you're feeling good.

Be More Forgiving
A conciliatory attitude can help counteract feelings of depression, powerlessness, and anxiety about future hurts.

Pick Out the Positives
People are able to make the best of things that happen — and that's a key to happiness.

Fitness with a beach ball

1. Ball squeeze: Sit on the ground or on a mat. Put the ball in between your knees. Squeeze the ball 20 times to work your inner thighs.








2. Dead bug: Lay down on your back. Lift your right leg into the air. Put the ball between your left hand and right foot. Put your right hand above your head near the ground. Switch sides. Do 10 per leg.








3. Abdominal strengthener: Lay down on your back. Put the ball in between your feet. Put your arms over your head and your feet near the ground. Then, grab the ball with your hands and put your feet and hands down. Keep alternating like that 20 times.

Stretching: the missing link to total wellness

In looking at our bodies not just as a tangible form of flesh, but as an energy form, we learn to appreciate the energy that we are made up of, and how it can be transformed. Energy cannot be destroyed, but it can be transferred. The muscles in your body are a mirror of your mind. Your body stores the energy as it is created by the mind, and your muscles are the blueprint for your thoughts and mental attitudes.

Exercise and stretching create opportunities for enlightenment and a sense of awareness of self because the biology of the physical overrides the psychology of the mind in that moment. This is why you feel so "light" and relaxed after a workout. Stretching is an important and effective way of learning and paying attention to whatever issue is manifesting in the body.

STATIC STRETCHING - stretches are held for up to 30 seconds

DYNAMIC STRETCHING - Dynamic stretching consists of controlled leg and arm swings that take you (gently!) to the limits of your range of motion for less than three seconds at a time.

NEUROMUSCULAR MOBILISATION - A thorough method of assisted rehabilitation for people suffering from acute and chronic pain. It uses specific soft tissue manipulation techniques (massage), flexibility stretching and joint mobilisation.

DIRECT PRESSURE - A post-event therapeutic massage technique which reduces the risk of stimulating muscle cramps.

Diet heavy in meat raises mortality risk

The largest study of its kind finds that older people who eat large amounts of red meat and processed meats face a greater risk of death from heart disease and cancer.

People whose diets contained more white meat like chicken and fish had lower risks of death.

The researchers surveyed more than 545,000 people, ages 50 to 71 years old, on their eating habits, then followed them for 10 years. There were more than 70,000 deaths during that time. Researchers took into account other risk factors such as smoking, family history of cancer and high body mass index.

Staying in shape without the gym

In these hard economic times, people are forced to tighten their budgets and trim expenses when and where they can. For some folks, that means saying adios to their gym memberships. Here are some frugal fitness tips.

• Walk/hike/run. Going for a walk or run doesn't cost a penny, and it's a great calorie burner and muscle toner.
• Home work. Chase the dust bunnies and burn some calories.
• Kids' play. Make a play date with your child. Encourage kids to go outdoors to run, bike and participate in active games.
• Climb the stairway to health for a cheap but challenging cardio workout. Walking up and down stairs strengthens the gluteal, hamstring, quadricep and calf muscles, and it takes only minutes before your heart and lungs are working double duty.
• Sports fan. Play pickup sports games with some friends.
• Get a jump on cardiovascular exercise with a jump-rope. Jumping rope is a terrific form of cardiovascular exercise.
• Take the plunge into pool exercise. A water workout builds strength, burns calories, is easy on the joints and can be done by almost anyone of any age.
• Plugged in. Tune into your favorite exercise class with fitness DVDs and get a workout in the privacy of your living room on your own schedule.
• Bag it. Instead of buying expensive free weights or medicine balls for your home strength-training exercise, try some simple sandbags for a workout blast.
• Boogie your body. To get a great cardiovascular workout that raises both your heart rate and your spirits, crank up the music and dance.
• Consider a group session with a personal fitness trainer. Although it's not free, it's usually less than half the cost of a private session, and you can learn by watching how others in the group are trained.
• Resistance bands are an affordable, versatile and packable exercise tool. Inexpensive (about $12 per elastic cord) and easy to use, stretch bands offer a great workout for all body parts.
• Move your weight. Use your own body weight to do exercises like push-ups, chair dips, crunches, squats and lunges.

Meditation is a peaceful state of mind

For many people meditation is a great way to relax and soothe stress.

Here's a summary of meditation's common principles, courtesy of the U.S. National Institutes of Health's National Center for Complementary and Alternative Medicine:

• Find a quiet place with little sound or distracting activity.
• Find a position that's comfortable for you, including sitting, lying down, walking or standing.
• Focus completely on meditation, which in practice may include repeating a word or phrase, focusing mentally on an object or focusing on breathing in a certain way.
• Have an open mind and learn to acknowledge life's distractions without necessarily judging or acting on them.

Vitamin C good for gout prevention

A new study shows a vitamin might help gout, prevent a painful condition often found in people with diabetes and circulation problems.

When researchers looked at more than 4,000 people over a four year time period, comparing people who had more vitamin c to those who had less “c” -- they found those who got at least 1,500 milligrams a day of c had a forty-five percent lower risk of gout. That’s compared to those who only had about 250 milligrams a day.

The good news about this study is that vitamin c intake appeared to lower gout risk even in those with other risk factors [high blood pressure, high alcohol intake, being overweight] for this condition.

Good idea to combine four pillars of fitness

Whether you are an elite athlete or an average Joe or Jane, there are some basic principles that apply to all forms. These four pillars of fitness include cardiovascular health, strength, nutrition and flexibility.

Cardiovascular health and fitness can be accomplished in many ways, and depending what your goals are, different workouts will enhance your overall conditioning.

The pillar of strength develops overall body balance and functionality.

Nutrition is the fuel we put into our bodies to make our machine perform. Why would you not put in premium fuel?

The pillar of flexibility goes hand in hand with strength training.Having range of motion at any given joint means full flexibility.

De-stressing recession distress

Stress, or "distress," triggers the body's biological response to perceived threat or danger, commonly known as "fight or flight." Specific biochemical reactions take place (increase in heart rate and blood pressure, muscle tension, pupil dilation, rise in blood sugar levels and other necessary response mechanisms) in order to survive. The body reacts similarly to psychological and emotional stresses, financial uncertainty and anxiety being a key instigator.

Food Affects Mood
What you eat can affect how you feel, and conversely, how you feel can influence the foods you choose.

Stimulants can Aggravate
A breakfast consisting of coffee and bagel can give you the jolt to get
you moving, but unfortunately, the sugar and caffeine content may only
increase anxiety and stress as these stimulants negatively impact on the
central nervous system.

Feed Your Brain
Essential fatty acids, such as DHA and EPA, are healthy omega-3 fats that
tend to be deficient in most diets. 5-HTP is an amino acid that the body uses to manufacture serotonin, a neurotransmitter responsible for regulation of mood and behaviour.

Restful Sleep
L-theanine can improve mental calmness, learning ability and quality sleep by
increasing alpha brain wave activity.

Get in step with your fitness personality

Everyone has a fitness personality; their own exercise needs. Most people fail to stick with an exercise regimen, she said, because they are not exercising according to their fitness personality.

The five distinct fitness personality types: squares, rectangles, triangles, circles and squigglies

"Squares" are the most reliable, stable and predictable exercisers.

"Rectangles" are a bit more flexible than squares, but still like order and routine.

"Triangles" are the most competitive and driven of the five fitness personality types.

"Circles" are the social butterflies of the fitness world, and the most emotionally driven of the five types.

"Squigglies" are the most outgoing, least structured fitness personality type of them all.

Fitness tips for people already on the move

People who move all day tend to have issues such as tight hip flexors, calves and hamstrings, lower lumbar [back] pain, core weakness and rounded shoulders -- some of the same issues found in people who sit all day.

So if we put people on certain pieces of cardio, it's going to reinforce tightening those areas because they're doing the same movements they do during the day. So calisthenics are good -- jumping jacks, jump-rope, scissor jumps, side-to-side stepping, knee pull-ups -- movement exercises on different planes.

In terms of cardio, you need to look at the pace you're doing all day. If you're just walking back and forth and not sprinting, then get on a bike or a treadmill or do a group cycling class and do some sprints to get some intervals in. If you're at a hectic pace all day, do something at a more even pace. Reset your body by doing the opposite.

Guidelines to help keep elderly healthy and active

Remaining physically active is important to everyone, but the health benefits of exercise increase in importance as people age.

Regular physical activity reduces the risk of early death, coronary heart disease, stroke, high blood pressure, type 2 diabetes, colon and breast cancer, and depression. It can improve the “thinking ability” in older adults and the ability to engage in many activities needed for daily living.

According to the HHS guidelines, all adults gain substantial health benefits from 2 1/2 hours a week of moderate intensity aerobic physical activity or 1 hour and 15 minutes of vigorous physical activity.

Health and Human Services has also determined that seniors should follow the guidelines for other adults when it is within their physical capacity.

Yoga for "Wii" Announced

Fans of yoga and those interested in improving their overall fitness and well-being will be able to practice Yoga from the comfort of their own home.

Utilizing the Wii Balance Board and following step-by-step instructions from a variety of in game Yoga Gurus, players will be guided through a variety of popular Yoga exercises.

Yoga for Wii has three play modes – Story Mode where players start the game as a beginner and finish as a yoga guru; Training Mode where players have the opportunity to learn new poses to add to their routines; and Routine Mode, a set of consecutive yoga poses either user-created or pre-created routines.

Fatty oil in fish may help reduce tumors

An omega 3 fatty acid found in fish oils reduced the size of tumors in mice and made a chemotherapy drug more potent while limiting its harmful effects, Egyptian researchers reported on Thursday.

Their experiment also showed that the fatty acid reduced toxicity and injury to kidney tissue caused by the chemotherapy drug, the researchers said.

In March, U.S. researchers showed that a diet high in omega 3 fatty acids -- the kind found in fish such as salmon, mackerel, herring and sardines -- protected against advanced prostate cancer even in men more at risk of the disease.

The fatty acids, also found in foods such as walnuts and leafy greens, have been shown to provide an anti-inflammatory effect and have been linked to a lower risk of heart disease.

Good nutrition = Healthy eyes

Vitamins and minerals abundant in a healthy diet may reduce the risk of eye disorders like age-related macular degeneration (AMD).

Retina surgeon Dr. Larry Halperin said symptoms of age related macular degeneration or AMD include a blurred spot in the center of the eye, distortion of lines and a difficult time recognizing faces.

Anyone who has a family member with AMD must first have a diet that includes dark green leafy vegetables.

Secondly, according to Dr. Halperin, "A low fat diet (is important) because to some extent macular degeneration is related to the hardening of the arteries and so having a low cholesterol and a healthy diet with exercise is going to be helpful.

Thirdly, Dr. Halperin said don't smoke.

Lastly, he suggested taking vitamins especially Vitamin C, E, beta carotene and 50 milligrams of zinc daily.

Kids may battle depression better if they exercise

Exercise seems to help some adults battle depression -- that endorphin release can produce upbeat feelings and tamp down pain receptors. But does it work as well for children?

It may, according to a new study that put 207 overweight, sedentary kids ages 7 to 11 through varying bouts of play-type exercise and found that those who stayed active longest reaped the most benefits.

As exercise time rose, so did psychological benefits, as depression symptoms decreased, although the participants' weight did not change significantly. The children also said they felt better about themselves, leading researchers to speculate that that could lead to doing better in school.

Self-help tips to boost your career prospects

Here are 10 useful tips to kick-start your career:

1. Set yourself clear targets.
2. Be thankful for differences.
3. Maintain a good balance between work and home life.
4. Be your own boss.
5. Be ready to accept new responsibilities.
6. Learn new technologies.
7. Networking.
8. Be conspicuous.
9. Be flexible.
10. Stay positive.

CBSNews Health and food quizzes

Interactive health quizzes:
The 411 On Exercise: Rumor And Reality
Understanding Ear Infections: Does Medicine Help?
Heartscore Quiz: True or False?
Medical Myths: Do You Know The Answers?
In Your Own Skin: Get Flawless Knowledge
Got A Fever?: Take Off The Heat
The Truth About Allergies: Do They Go Away?
Raise Your Germs IQ: Dirtiest Surfaces
Oh Your Achin' Back!: What To Do About It?
Cold Prevention: True Or False Test
Focus On Vision: Help Seeing The Truth
Rx For Safe Medicine: What To Do With Drugs

Interactive food quizzes:
Safe cooking quiz: Test Your Knowledge
Fact or fiction?: Food And Your Health
Food safety: Illness Prevention
Diet on the menu: Wise Restaurant Picks
In the kitchen: Holiday Food Prep
Food myths: Be A Conscientious Consumer

5 yoga poses you can do at work

1. Breathe and open the chest. Foster the idea of an open heart.
2. Eye exercise. This is good for unlocking your gaze from the computer screen.
3. Wrist stretch. As you stretch through the fingertips and wrists, inhale. Exhale as you release the stretch.
4. Shoulder and hip opening. Inhale from tail to crown, exhale as you take the upper body in a long line, leaning over that triangle.
5. Ocean breathing. Breathe like when you’re trying to fog glasses but with your mouth closed.

Doctors recommend yoga for ailments

Dr. Reid Blackwelder recommends yoga to his patients “all the time.”

Some recent studies conducted at Duke University and the University of North Carolina have shown that there are indeed proven health benefits for patients who practice yoga. Specifically, these studies have looked at patients suffering from irritable bowel syndrome, hot flashes, and sleep and energy levels for postmenopausal women with early breast cancer.

But Blackwelder points out other studies show yoga can help people who also suffer a whole host of other ailments as well, including depression, hypertension, arthritis, chronic back pain, anxiety and stress.

A broken heart really is bad for your health

Having a broken heart can be really bad for your health – and not just your mental health. There’s even a name for it: “Broken heart syndrome.”

Researchers at the hospital created a registry of 70 patients who were diagnosed with the syndrome between July 2004 and April 2008.

Most of the patients were post-menopausal women who had experienced a very stressful physical or emotional event just before the onset of symptoms. These ranged from bad news about a family member to a domestic argument and even a car accident. All of them arrived at the hospital with heart attack-like symptoms, including chest pain and shortness of breath.

A better health quiz

This quiz helps you determine your risk for diabetes, several cancers, heart disease, osteoporosis and stroke. The quiz can be found on the Web site of the Washington University School of Medicine Siteman Cancer Center. It was created by Dr. Graham Colditz, a noted expert in disease prevention who first developed the quiz with his former colleagues at the Harvard Medical School.

Interesting info about organic wines

Organic means that grapes are — from start-to-finish — grown and processed without the use of dangerous soil and water-contaminating pesticides, herbicides, and fungicides, and the final product lacks added sulfite preservatives. Drinking organic also eliminates risk of consuming minute quantities of chemical residues that may make their way into final product, because grapes are heavily sprayed even by conventional agricultural standards.

Wines may be 95 percent, 100 percent, or 70 percet organic, so be sure to read labels. The difference with biodynamic wine is that it's organic and a little esoteric. It's got something to do with being in-tune with the land's needs.

Weight loss injections

Clinics touting this plan are popping up across the country and in Southwest Florida. But the Human Chorionic Gonadotropin injections are not approved by the FDA and studies show they don't work.

The Mayo Clinic doesn't recommend it and we found studies showing patients injected with a placebo lost the same amount of weight as patients injected with HCG - when all were on the same diet.

How to choose the right style of yoga for you

In the West when we use the word yoga we most often are referring to Hatha yoga. To get you started on the way to discovering the proper yoga style, below are a few descriptions of the more common Hatha yoga types.

Ashtanga: Power
Ashtanga yoga is light on meditation but heavy on developing strength and stamina.

Bikram: Heat
Bikram yoga is a system of poses that are performed in a standard sequence in a room heated to 100 to 110 degrees Fahrenheit.

Iyengar: Alignment
Iyengar is characterized by precision performance and the aid of various props to support postures and accommodates students of varying degrees of fitness, injuries, weakness and flexibility.

Kundalini: Awakening
Kundalini yoga is designed to awaken energy at the base of your spine through breath, poses, chanting and meditation.

Sivananda: Healthy Lifestyle
Sivananda integrates many forms of yoga, including a traditional Hatha approach. This gentle approach includes principles of relaxation, exercise, breathing, diet and positive thinking.

Viniyoga: Gentle Flow
A slower more individualized form of yoga, Viniyoga develops strength, balance and healing.

3 keys to higher love and restoring happiness

Here are ways for releasing the drag factors that hold us back:

1. Clear Out Deadwood
Deadwood is all of those things from the past which are incomplete and hold you back there.

2. Release Limiting Comfort Zones
If you want more of something, you need to be prepared to let go of what is less for you.

3. Build Self-Image
Whether you are now undergoing hardship, or working towards a large Dream, build your Self-Image on the strength of the magnificent spirit that you are.

Exercise and sleep cut cancer risk

In a long-term study of nearly 6,000 US women, researchers found that those who exercised the most had a 25 per cent lower chance of developing cancer than those who were the least active.

But among younger, physically active women, those who slept less than seven hours a night had a 47 per cent higher risk of being diagnosed with cancer than those who regularly got a good night's rest.

Insufficient sleep has been linked to high risks of developing a number of conditions including heart disease, obesity and diabetes but, again, researchers have not determined exactly how sleep prevents disease.

5 ways to meditate

It's a common misconception that meditation entails sitting down on a bare floor or a special meditation pillow for hours. Actually, there are many different ways to meditate, from a 5-minute time-out in your office chair to a weekend-long silent retreat.

Grounding
No matter what style of mediation you choose, grounding is a part of it, but you can also do grounding in isolation.

Sitting Meditation
The most popular mediation technique remains sitting meditation, with many variations.

Recliner Chair Meditation
For those who find traditional sitting meditation uncomfortable, this method is an acceptable alternative.

Mantra Meditation
Chanting mantras is a classic meditation technique.

Cathartic Dancing Meditation
One of the more creative and energizing meditation techniques is cathartic dancing meditation, a style often seen in Sufi whirling or shamanic rituals.

Beat workout boredom with these tips

When your brain abandons your exercise routine, your body is soon to follow. Fitness magazine shows you how to bust out of almost any rut.

I'm so over ... running on the treadmill
The No. 1 mistake runners make is going one speed, at one incline, every workout.

I'm so over ... doing downward dog
With so many yoga hybrids to sample, there's no need to get stuck in a holding pattern.

I'm so over ... the elliptical
Take your workout in a different direction.

I'm so over ... lifting the same old way
Quit counting reps. Instead, lift until you can't go one rep further with good form, then move on. And tinker with your technique.

I'm so over ... pounding the pavement
Multitask through the miles to keep your mind from asking "Are we there yet?" Or sign up for a charity walk to put new purpose into your strides (find one near you at active.com).

I'm so over ... working out at home
If you miss your fair-weather routine, go ahead and re-create it indoors.

Do Organics Live Up to the Hype?

Organic food is believed to be better for you, meat- or milk-producing animals that are raised organically are more humanely treated, and farmers who grow organic food leave a smaller carbon footprint.

But are these things actually true?

Organic foods are grown in a healthier environment, which means it's healthier for you. Vegetables and fruits are grown without pesticides. And most believe that vitamins and minerals are more plentiful in organics than non-organics.

Even if all these things are true, eating organically doesn't necessarily mean you'll be healthier. That's because most Americans' diets are full of soft drinks, sweets and other unhealthy foods that offset any advantages they gain from the organic foods they eat, according to The New York Times.

So if you want to be conscious of your diet and the environment, it's probably best to buy locally grown produce and eat healthier foods all the time.

What does ‘organic’ mean?

According to the USDA National Organic Standards Board, organic agriculture is defined as “an ecological production management system that promotes and enhances biodiversity, biological cycles and soil biological activity. It is based on minimal use of off-farm inputs and on management practices that restore, maintain or enhance ecological harmony. The primary goal of organic agriculture is to optimize the health and productivity of interdependent communities of soil life, plants, animals and people.”

A common misconception is that organic producers don’t use pesticides. If an organic grower faces a disease or insect problem that they cannot control using cultural means, they may use pesticides. These pesticides are different from those of a conventional grower because they must be approved by the Organic Materials Review Institute (OMRI), an independent reviewer of products intended for use in certified organic production.

To learn more about organic agriculture visit: www.ams.usda.gov/nop/.

To learn more about the Organic Grower’s School visit: http://www.organicgrowersschool.org/.

To learn about buying organic produce visit: http://www.foodnews.org/.

Organic milk for kids: Is it worth the cost?

People who switch to organic milk typically do so because they are concerned about the antibiotics, artificial hormones and pesticides used in the commercial dairy industry. But one recent United States Department of Agriculture survey found certain pesticides in about only 30 percent of conventional milk samples and low levels in only one organic sample. The level is relatively low compared to some other foods such as strawberries and spinach which contain higher concentrations.

But when parents are deciding which foods to put into their kids bodies, they need to strive for the best possible foods. You need to think of it as an investment in their future. The food your children eat is helping build their bones, their brains. Also you have to consider that when you choose a glass of conventional milk, you are buying into a whole chemical system of agriculture."

Some organic milk has a higher omega-3 content and CLA (Conjugated Linoleic Acid) level. Milk from grass-fed cows can contain as much as five times the amount of CLA, which some studies using animal models show can help fight cancer, according to the New York Times.

Exercising reduces the risk of breast cancer death

Women who work out are three times less likely to die of breast cancer, according to a new study.

A new study by University of South Carolina researchers indicates aerobically fit women are three times less likely to die of the disease than those who seldom exercise.

The new study also backed up previous findings that exercise helps control cholesterol levels, lowers blood pressure and lessens the likelihood for diabetes and heart disease.

Why it matters for kids to be active when they're little

Start young and make it fun. That's the best way to help your kids stay fit for life, experts says.

They'll see it as fun, not exercise, and perhaps stick with it. The idea is to boost kids' motor skills while they do the sports.This is when they're formulating habits. This is when they are establishing habits of the mind. To have it ingrained when kids are preschoolers is just critical.

Exercise improves young men's heart regulation

A new study shows that running and other aerobic activities improve nervous-system control of the heart in young men. The study, of 149 healthy young adults, found that 12 weeks of aerobic exercise improved the autonomic nervous system's regulation of the heart -- at least in men. In general, the training lowered men's resting heart rate and improved their results on a measure of heart-rate variability -- heart's ability to speed up or slow down in response to demands. The benefit was not seen in women, however, the researchers report in the American Journal of Public Health.

What use are vitamins?

Supplements have their place and health benefits — if not as a cure for cancer. A wise move is heading to a physician or nutritionist, discussing your diet and working out what's best based on that.

In the end, the recommendations are simple. Eat a nutritious diet. Confer with your physician and or dietitian. Take a base protocol of supplements. Buy from a knowledgeable source. Err on the side of health.

Regarding products enhanced with probiotics

It's hit or miss. Some people see a big difference after using probiotic products, some not at all," said Bob Greene, a nationally known nutritionist and creator of The Best Life Diet. He says the still-inconclusive research is why he has delayed endorsing any products enhanced with probiotics.

"Bottom line: It needs more research," Greene said.

At best, probiotics are harmless additions to a diet, improving one's digestive tract and general wellness. Some research shows they can improve the health of people dealing with diarrhea, irritable bowel syndrome and urinary-tract infections.

New fitness tracking device coming soon

A tool that combines a heart rate monitor with an accelerometer (which records forward, back, vertical and rotational movement and its intensity) to track fitness levels and amounts of activity all day long.

Similar devices on the market use a chest strap to monitor heart rates — OK for exercise, uncomfortable for wearing 24/7. This can be worn on the wrist or ankle. Second, the information being monitored can be downloaded into a PC where it will be analyzed, allowing users to track their progress online. By plugging in one's age, height and weight, calorie burn can be calculated. The tool's name is HappyHR, for "happy hour," the exhilarating feeling after intense exercise (we think of it more as utter exhaustion, but that's just us).

Fitness, rest, exercise best cure for back pain

Finding a fitness routine with a good balance of rest and exercise - and avoiding activities that may have triggered symptoms - can often help the body heal such injuries. In considering treatment options for back problems, it's important to be sure the diagnosis is correct.

There are many causes of low back pain. Some of the most common include disc herniation or tear (a "slipped disc"), muscle spasm, sciatica, osteoarthritis and spinal stenosis. Rarer and more serious causes of back pain include fracture (especially common among people with osteoporosis), infection and cancer.

The running shoe myth

Australian researchers said on Thursday they had found no scientific proof that hi-tech running shoes improve athletic performance or limit injury.

While the shoes were subject to extensive biomechanical testing, the study — showed they had never been examined in a real-world environment. One can't determine whether or not a shoe changes injury rates in a laboratory.

The shoes typically feature elevated cushioned heels intended to absorb impact, protect the Achilles tendon and stop the foot from rolling, but the claims had never been put to the street test.

Sports medicine, not advertising, that was to blame for the myth.

Ankle exercises improve balance

Simple ankle and foot flexing exercises can improve strength and balance in older people, Portuguese researchers said.

They found that people who did three 15-minute exercise sessions that target key muscles each week for six weeks showed increased flexibility and mobility.

The exercise group did ankle extension and flexion exercises using elastic bands for resistance, and five minutes of cool down. As they got stronger they were given increasingly resistant bands.

The researchers said there were no significant differences in ankle strength or mobility after six weeks in the control group, but the exercise group showed improved strength in the ankle dorsiflexors, which flex the foot upward, and the plantar flexors, which extend it.

Unplug and Recharge: Treat Your Feet

It only requires a can of tennis balls and five minutes. The results: breaking up fascia in your feet (fascia is a web-like sheath of connective tissue that stretches from head to toe, encapsulating and interpenetrating your organs, nerves, muscles, and bones); stretching out your feet and toes which become constricted from wearing shoes and supporting your entire body weight; and stimulating reflex points.

This is why when you press on certain areas of your feet some "talk" to you more than others. Those sensitive spots are good indications that another part of your body needs some TLC. Click here to find a map of reflex points to help you navigate on your own.

Mental strength needed in difficult economic times

The same attributes that an athlete needs on the field – self-confidence, focus, motivation and the ability to deal with pressure — also is what business people need, especially to get through these tough times.

Employees, facing constant news of downsizing, budget cuts and the recession, may be able to improve their situations by becoming "corporate athletes."

There are four pillars of mental toughness: dealing with adversity, staying focused, believing in yourself and creating goals as motivation for success.

Vitamin B and Folic Acid Supplements Prevent Migraines

Increased intake of folic acid and other B vitamins may reduce the frequency and severity of migraine attacks, according to a study conducted by researchers from the Genomics Research Center at Australia's Griffith University.

Currently, migraines are treated with potent painkillers or anti-nausea drugs, with mixed results. Other treatments include antidepressants and beta-blockers, both of which carry the potential for severe and even dangerous side effects.

In the current study, researchers gave 50 migraine patients supplements of folic acid and vitamin B. According to researcher Lyn Griffiths, they observed "a drastic improvement in headache frequency, pain severity and associated disability for those treated."

Accentuate The Positive

How to encourage positive self-image:

Avoid exaggerations. Correct your internal voice when it exaggerates, especially when it exaggerates the negative.

Nip negative thoughts in the bud. Sometimes putting a stop on negative thinking is as easy as that.

Accentuate the positive. When your children are focusing on what they think are their negative qualities, have them accentuate their strengths and assets.

Accept flaws and being human. All people have flaws and make mistakes. They've forgiven themselves; so can you.

Accept imperfections. Perfection is a high goal to aim for -- you don't need to start there or even end there. Make doing your best your ideal -- what more can you realistically do?

Don't bully yourself! "Should have, could have, would have ... " Try not to constantly second guess yourself, criticize yourself for what you "should" have done better, or expect too much from yourself.

Replace criticism with encouragement. Instead of nagging or focusing on the negative (in yourself and others), replace your criticism with encouragement.

Don't feel guilty about things beyond your control. You are not to blame every time something goes wrong or someone has a problem.

Don't feel responsible for everything. Just as everything is not your fault, not everything is your responsibility.

Treat yourself kindly. Do something nice for yourself sometimes -- either in thought (give yourself a compliment) or action (treat yourself to a nice dinner or new book.)

Give yourself a break. Give yourself permission to decide you're doing the best you can.

Choose the brighter side of things. You can choose how to interpret comments and events, so try for the more positive interpretations.

Forgive and forget. Try not to hang on to painful memories and bad feelings - this is a surefire way to encourage negative thoughts and bad moods.

Focus on what you CAN do, not what you can't. Focus on what you're able to do. Remind yourself of all your capabilities and positive qualities.

Exercise reduces depressive symptoms

Less than an hour of daily exercise reduces depressive symptoms and improves self esteem in overweight children, U.S. researchers said. The study focused on fun activities that increase heart rate -- such as running games, jumping rope, basketball and soccer -- and typically included short bursts of intense activity interspersed with lower-activity recovery periods.

Exercise may be beneficial when sick

Exercise may be the last thing a sick person is thinking about, but it may make a cold go away more quickly. Experts use a rule of thumb called the "neck rule." It explains that symptoms located above your neck, like a stuffy nose, headache or scratchy throat, are safe to workout with. If symptoms go below the neck, like chest congestion or body aches, you may have a virus and should rest instead of working out. Low-intensity exercise is the key to working out while under the weather.

Running can loosen up congestion in the head or chest, but you want to make sure you aren't overdoing it. Strenuous exercise can lower your immune system initially, so you need to be careful how hard you push yourself. You should limit yourself to low-intensity cardiovascular. Anything higher puts stress on the body and because the body is not in tip-top shape, it needs to repair itself.

Experts weigh in on which vitamins to toss back or toss out

Two studies released this week cast doubt on the benefits of specific vitamins.

The Empowered Patient asked four experts what they take and why. All four take multivitamins and vitamin D; beyond that, their choices diverge.

Valuing vitamin D

Can It Help Your Sex Drive?

Scientists have known for years that male genital tissue contains lots of vitaminD receptors. The function of these receptors remains unknown and studies using vitamin D to improve sexual function (libido, frequency of intercourse or masturbation) haven't turned up much. However, study done in the Scandinavian countries showed that men who were vitaminD deficient had a 50 per cent higher risk of developing prostate cancer.

Will It Grow Hair?

There are lots of vitamin D receptors in hair follicles. "We know that it seems to play a very important role during one phase of hair growth," he says, "but we don't know if it has any negative effect on hair growth in later life if you're vitamin D deficient."

What About Bones?

In men, the level of vitamin D intake in adolescence and the course of vitamin D intake from adolescence into adulthood are positively related with BMD in adulthood. They didn't observe similar results in women, which is not to say there aren't any.

What's The Link To Pain Control?

A Mayo Clinic study also found patients treated for chronic pain usually have low vitamin D levels.

Glorious Food Myths

Some common misconceptions about what and how we eat:

Fruit juices contribute to weight gain and increased health risks, and antioxidant water is a marketing ploy.

The kosher label does not always mean a quality food product.

Research shows that people will eat regardless of whether they are hungry; it all depends on what they see.

Change diet for better by choosing more fruits, veggies, whole grains

Simple suggestions for changing your diet for the better:

• Eat more whole-grain foods. Diets high in fiber have been shown to reduce colon and rectal cancers by up to 56 percent and lower the risk of heart disease by 40 percent.
• Involve your children in meal preparation and planning. Studies have shown that children who help cook and prepare foods will be more willing to try eating different types of foods.
• Think nutrient-rich, rather than "good" or "bad" foods. The majority of your food choices should be packed with vitamins, minerals, fiber and other nutrients -- and lower in calories.
• We all need healthful sources of fat. When we leave it out, we can be left feeling unsatisfied and tend to overeat.
• Diets don't work. We are all born with a self-regulating hunger and satisfaction system.
• Eat a fruit or vegetable at every meal. Fruits and vegetables are low-calorie "powerhouses" of vitamins and minerals.
• Eat every four to five hours. This keeps energy level high and hunger level low, and can help prevent overeating at your next meal.
• Make it from scratch. Not only do you save money by cooking from scratch, but you are in control of the amount of salt, fat and sugar in every recipe.
• Slow down your eating. It takes your brain about 20 minutes to get the message that your body is getting food.
• Make a meatless meal. Beans are an excellent source of protein and are also an inexpensive way to create a healthful meal.
• When eating out, split an entrée with a friend. With some restaurant entrees tipping the scales at more than 1,000 calories, by sharing with a friend you will save on both calories and cash.
• Don't skip meals. Eating regularly helps keep the metabolism running and prevents overeating.
• Eat breakfast. This meal triggers the body to start working and jump-starts your metabolism for the day.
• Don't drink your calories (milk is the exception). Get your calories from food, which will keep you full longer and be more satisfying.

Yoga much more than iconic postures

If you only consider yoga as a form of exercise or stretching, you are missing a wide range of opportunities for deeper experiences and personal growth.

Breath work, known as pranayama in Sanskrit, is an important, and often amazingly effective, simple yoga practice. Observing your breathing can quickly tune you into how stressed or relaxed you are at any given time.

Other yoga practices include withdrawal of the senses, known as pratyahara in Sanskrit, such as closing your eyes to draw attention inward. This technique increases awareness of your physical body and also develops concentration skills.

Chanting is another yoga technique that includes simple singing of sounds or words using only a few notes. If you can get over feeling self-conscious about your voice, chanting is not only fun and challenging, but moves energy through vibration.

Through the regular practice of these techniques, your mind will begin to focus and become calmer. Thus, another fundamental yoga practice, meditation, becomes easier. Meditation quiets the mind and improves conscious awareness in everyday life, which can help you to make wiser choices.

How Safe Is Your Food?

There are four cardinal principles of food safety: clean, separate, cook and chill. In other words, wash with soap and water anything that comes into contact with food, including hands, utensils and cutting boards.

Then be sure to separate raw meat and seafood from produce and cooked ingredients. Temperature is very important to preparing food safely. Meat, poultry and seafood each have optimal temperatures at which they should be cooked to effectively kill pathogens.

It's also crucial to refrigerate food appropriately. This means defrosting frozen items in a microwave or refrigerator instead of on a countertop since pathogens are more likely to breed at room temperature. Never let food sit out in the open for longer than two hours.

Top 10 Ways Women Burn Calories in America

Exercise		Calories burned per half-hour
Stretching		80
Free Weights		100
Resistance Machines		100
Walking		100
Tai Chi		130
Home Gym		170
Aerobics		220
Stationary Bike		240
Running		270
Treadmill		300

The facts about calcium and vitamin D

It is crucial that children get the recommended amount of calcium in their diets in order to reach maximum growth potential and increase bone mass to avoid injury, especially during the peak bone growth years between the ages of nine and eighteen. Milk, yogurt, cheese, and calcium-fortified orange juice are good sources of calcium.

Vitamin D is important because it helps the body absorb calcium. Vitamin D is found in milk and other dairy products, as well in sunlight. However, Vitamin D deficiency is becoming more prevalent and is directly related to the decrease in calcium consumption, less sunlight exposure for children and the trend toward low-fat diets.

If there is not enough calcium in the diet, then calcium also needs to be supplemented. Vitamin D does not promote healthy bone by itself, and high levels of vitamin D will actually de-mineralize, or break down, bone if sufficient calcium is not present.

In order to get 1,300 mg per day of calcium and 400IU/day of Vitamin D, a teenager would need three eight-ounce glasses of milk, plus a snack high in calcium such as yogurt or cheese. Fortified cereals and egg yolks have approximately 40IU of vitamin D.

Tai Chi may aid stroke patients

The traditional Chinese exercise, Tai Chi is a form of exercise where people learn to move slowly and deliberately through a sequence of standing poses. It's usually done in smooth, flowing movements and requires a lot of concentration.

Tai Chi may help people who've had strokes regain their ability to balance. In a study, people were better able to balance after a 12-week course of Tai Chi than after a course of general exercise and stroke education.

Great balls of fitness

Look around a health club or gym and you will see balls are everywhere! Medicine balls, Stability balls, Sponge Balls, mini weighted balls. They lend an element of playfulness and have proven to be very effective.

Stability Balls are effective in developing balance and core strength.

Medicine balls are also one of the oldest forms of strength and conditioning training.

Sponge balls were designed for mind/body classes and have become an excellent tool adding dimension to many traditional Pilates or yoga exercises.

The soft mini, weighted balls add a new dimension to many Pilate's exercises and are also a great way to change a regular old yoga class into yoga with strength.

Everyday Yoga -- 5 Steps to Better Breathing

1. Location: Where is the movement of breath most noticeable?
2. Frequency: Is your breath fast or slow?
3. Quality: Is your breath smooth or uneven and rough?
4. Refinement: Once you have this information, over the next few minutes, gradually let your inhales and exhales become of equal length and depth.
5. Maintenance: Notice the quality of your thoughts and feelings at the end of this exercise.

Fitness TV channel brings workouts back home

With FitTV, a cable station that offers 20 hours of fitness and health programing every day, another excuse for not exercising bites the proverbial dust.

FitTV also delivers lifestyle programing on nutrition and weight loss, and a video-on-demand service allows viewers to call up favorite shows at will.

FitTV targets adults ages 25-54 and is available in 47 million homes nationwide, according to Tomka, who says the subscriber base has increased steadily since the station's 2003 inception.

Secret to aging well is exercise and diet

What does exercise have to do with your brain? Clinical research shows dementia appears to be caused by elevated levels of blood glucose, and some researchers are saying Alzheimer's may be a form of diabetes. When you exercise, you bring down the level of glucose in your blood.

Dr. Eric R. Braverman, a New York City-based internal medicine physician says no one can get enough exercise. He also recommends a diet loaded with fresh produce, antioxidants, herbal teas and at least 7 teaspoons of spices such as cinnamon, fennel, rosemary and turmeric.

"The brain is the most important organ in the body, and you're always eating for that," he says. "You can never get enough nutrients. You can never exercise enough or get enough fresh air. Our society is toxic; zinc and antioxidants are the anecdotes for toxins."

Try interval walking for better fitness

Walking is an excellent exercise for burning calories and for improving cardiovascular fitness. Recent research has revealed that fast walking is superior to slow walking, especially for reducing abdominal fat.

Try interval training for the most effective approach to increasing your walking speed. Interval training alternates periods of faster activity with periods of slower activity.

Although you have walked the same distance as usual, the exercise intensity is the key to your fitness improvements. This is because higher exercise intensities require higher heart rate responses, leading to a greater cardiovascular conditioning effect.

Family mealtime fosters better nutrition

Family meals have the potential to establish healthy nutritional behaviours and improve overall diet quality. Children who regularly enjoy family meals perform better in school, tend to be happier, and have a decreased risk of substance abuse.

Here are some simple strategies to help make it happen:

- Menu planning helps reduce the stress associated with getting dinner on the table and saves you time and money.

- It is important to involve everyone in meal planning and preparation, so that no one feels overburdened.

- Whether you make extra meals on weekends and freeze them for later or prepare a crock pot meal in the morning before heading off for work, preparing in advance makes it easier to find the time to sit down together in the evening.

- For those nights when you didn't plan ahead and you have no idea what to fix for supper, it's a good idea to have ingredients and recipes on hand that can be prepared in 30 minutes or less.

The facts are on the table, taking the time to sit down as a family and enjoy a healthy meal together will help children form positive attitudes about food and create fond memories that will last a lifetime. The bottom line is to do what works for you. Whether you slow things down or plan ahead to make family meal time fit into your schedule, the benefits of eating together will last long after the meal ends.

Getting started in yoga

The question is: should you do yoga and how?

The best way to find out is to join a class. Or if you prefer to try it on your own, buy a DVD.

In our Western philosophy we list three things as important for our well-being: Food, drink and oxygen. In Eastern philosophy this is reversed: Air, food and drink. If you think about this for a moment you'll realize the Eastern approach is the correct one. We can live with little or no food and drink for quite some time - we don't last several minutes without breath. Breath is life.

• Prana is breath/life. Pranayama is the practice of breath exercises.
• Asanas (the emphasis is on the first "a") are poses. All asanas have names, some for things like bridge, plank or circle, some for features such as tree, moon or mountain, and many are named for animals.
• Namasta ( which translates into Peace, or Peace be with you).

Yoga fits perfectly as a solo activity that can be done anywhere, anytime. Its practice enhances all other pursuits for a healthy body and mind.

Tips to eating right

• Eat at least three times a day. In order to get a variety of foods and adequate nutrients, it's important to eat at regular intervals.
• Eat a variety of foods. Every food has different nutritional properties.
• Limit the amount of processed foods. A diet that is based on whole foods that don't come from a package is ideal.
• Limit amounts of harmful fats such as saturated and trans fats. Foods such as whole milk dairy products, fried foods and high-fat meats have negative effects on our blood cholesterol levels.
• Watch portion sizes. Regardless of what types of foods you eat, you must pay attention to how much you eat.

A quick way to determine calorie intake is to log foods eaten. Online nutrition programs offer a place to keep track as well as help in determining calorie needs. Reputable sites include: www.foodpyramid.gov, www.sparkpeople.com and www.calorieking.com.

Nuts vs. the Big Three; a Closer Look at Health Claim

The strongest health benefits of nuts relate to heart health. An analysis of four large U.S. population studies showed that those who ate the most nuts had about 35 percent lower risk of developing heart disease. Nut consumption is linked to reduced levels of both total and LDL (“bad”) cholesterol, which scientists say explains much of their heart-health benefits.

The type of nuts we select may also make a difference. A serving of salted nuts are as high in sodium as a small bag of potato chips.And at least half of the antioxidants in nuts are lost when the soft skin called the pellicle is removed. Walnuts are almost always eaten with the pellicle, yet almonds and peanuts may not have the pellicle.

Research establishing nuts’ place in a health-promoting diet is far from ironclad. But the potential is clearly there, as long as you eat them in moderate portions as a replacement for other high-calorie, less-nutritious foods like chips, sweets or fatty meats.

Model For Aging Gracefully

Healthy habits, positive outlook key to aging gracefully

Healthly behaviors include being vegetarian, mostly just avoiding red meat, not smoking, regular exercise that results in you being at a healthy weight.

"[It includes] doing a good job of not so much avoiding stress, rather managing stress so it doesn't get to you. That can be done through your relationships with family, perhaps with meditation or religion. Some people have personalities that are highly conducive to managing the stress. They don't internalize it. They are able to let go."

The most prominent trait is a love of life, which includes a sense of humor.

Fitness or food?

In this economy, some people are making tough choices. To some, fitness club memberships seem like a luxury, and they may be the first thing you cut in a time like this. But fitness is actually a necessity and here are four reasons why:

1. Exercise is the key to good health. Numerous studies have shown that moderate exercise three to five times a week reduces the incidence of cancer, diabetes and obesity.
2. Cardiovascular activity reduces stress. Pumping your heart pumps up your endorphins—your brain’s feel-good neurotransmitters.
3. Keeping fit delays dementia. A study out of Seattle found that older people who work out three times a week have a lesser chance of developing Alzheimer’s.
4. Exercise has long-lasting positive effects on depression. Duke University researchers found moderate exercise to be as effective as drug therapy in 92 percent of depressed patients.

Now, if times get too dire, and $35 becomes a stretch, obviously it’s time to break your contract at the gym. But don’t hang up your tennis shoes. Walking and running are free, as are push-ups, sit-ups, lunges and squats. Stay active and fit, so you can make the best out of this economy—and so it doesn’t get the best out of you.

Beware of bad personal trainers

Here’s what you should look for:

1. Credentials: Ask your personal trainer where he or she went to school or what certification training program he or she completed.
2. Safety: All personal trainers should know – and be certified in – CPR.
3. Experience: The first thing you should ask a personal trainer is how long he or she has been practicing.
4. Leadership: When you work with a personal trainer you should feel confident and comfortable.
5. Knowledge: When training, you’re going to want to work with someone who is knowledgeable in the areas you want to focus on.
6. Track progress: From day one, a good personal trainer will keep track of the progress you’re making and will keep you informed on things you could be doing better.

Some telling signs you may be working with a personal trainer who could harm, rather than help, your health:

1. Your trainer doesn’t answer your questions.
2. Your trainer doesn’t listen to you when you say no.
3. Your trainer doesn't provide enough encouragement.
4. Your trainer offers unsolicited health advice - or supplements.
5. Your trainer seems distracted.

5 quick tips for meditation in a busy schedule

1. Keep it short.
2. Have a focus.
3. Have a regular time - or take time right before you go to bed.
4. Try some quick exercise and stretching beforehand.
5. Take meditation time where you find it.

Is Wii Fit As An Exercise Program?

"It is beneficial, especially for people who are new to fitness, people who are maybe afraid to go to the gym to work out in front of a bunch of people or don't know what they're doing, people who are significantly overweight and they're just intimidated by it and they don't feel comfortable,” says personal trainer Katie Kottman.

It's not much for cardio when it comes to stepping. “Your heart rate may get up a little bit, but I've never seen it to the point where your heart's actually getting up high enough that you're going to get that great of a workout out of it."

While the Wii Fit does deliver some workout benefits, Kottman also has a few warnings. Don't go by the Wii's BMI (body mass index). It can be misleading. Also, the Wii won't tell you if you're using bad form which can lead to injuries.

Organic foods you CAN afford

Whole Foods buys things in bulk, that way they can sell things for less than other smaller health food stores.

They also have their own store brand called 365 that has prices which rival regular grocery store items. For instance, their brand of Raisin Bran cereal, a 16 ounce box was $2.69. For Kellog's brand that same size box was $3.49.

Whole Foods also lets you buy just the amount you need on things like fruit and cheese. If you only need half a head of cabbage, one of their team members will actually cut off the piece you want. And, the same goes for cheese.

In addition to buying products in bulk, Whole Foods lets you buy in bulk or as little as you want. And, you get a better price because there's less waste on packaging.

Giving = happiness

The overriding goals of many parents, are to make sure their children are happy, loaded with self-esteem, and armed with enough achievements to dazzle a college admissions officer. Is it any wonder they look inward rather than outward?

"This intense focus on happiness is not making our children happier. It's making them less happy," says Weissbourd, a child and family psychologist who teaches at the Harvard Graduate School of Education. "If you focus on kids being empathic and tuning in to others and helping others, they're more likely to be more moral and more happy."

Many parents believe that if they bolster their children's self-esteem, the kids will logically turn out to be good people. "It's just not accurate," says Weissbourd. "If you look at the data, bullies and delinquents and gang leaders often have high self-esteem." In fact, Weissbourd contends, most parents have it exactly backward. "The evidence really points in the other direction, that if you can help children become caring and responsible people, it can develop their self-esteem," he says.

Office exercises help take the edge off that desk job

Exercises for people who sit all day:

1. A bridge, where you lie on your back with feet on the floor, legs bent and pushing your hips up to the ceiling while squeezing the glutes.
2. A bird dog. Begin on hands and knees, making sure wrists are under your shoulders, knees are under hips and your head and neck are aligned with your spine. Extend your right arm and left leg straight out at the same time.
3. A plank. The body is supported on the forearms and the toes, and you should try to keep the hips and the shoulders at the same height.
4. Do squats for strengthening the hips, and you can do them with just your body weight.
5. Do lateral raises to strengthen shoulders, but doing them with bent elbows really isolates the shoulder muscle and takes the strain off the neck.

Stretches:

1. To stretch the neck and shoulders, let your left arm hang down at your side and look over your right shoulder. Press your right hand into your chin. Do the other side as well.
2. To stretch out rounded shoulders, stand two to three feet in front of a wall, with your back toward the wall. Rotate the body to the right side and reach up and touch the wall with your right hand as if reaching for something on a shelf. Do the same on the left.
3. To stretch your legs, put one leg up on a desk or a chair and, keeping the knee slightly bent, reaching down and trying to grab your toe.
4. To stretch your shoulders, your trapezius muscles and your back, find a chin-up bar and allow yourself to hang freely.

'Cleansing' diets lure celebs, but not health experts

With summer not far off, overweight people may be tempted to kick-start their weight loss and clean out their systems with one of the plans — lemonade fasts, juice fasts, tea plans, vegan diets.

The plans are supposed to remove chemical and dietary toxins from the body. But weight-loss experts have long been skeptical about the claims, saying there is no scientific evidence such programs do a better job than the body's own organs. They also say many of the plans are deficient in protein and other nutrients.

Obesity danger 'rivals smoking'

Even moderate obesity cuts life expectancy by about three years, says the Clinical Trial Service Unit.

In the UK, a quarter of adults are now considered obese, with a body mass index (BMI) above 30.

BMI is useful for assessing the extent to which fatty tissue causes ill health.

BODY MASS INDEX

Calculated by dividing weight in kilograms by height in metres squared

Normal: 18.5 - 24.9

Overweight: 25 - 29.9

Obese: Above 30

Each incremental rise in BMI above the healthy zone of 20-25 increased premature death risk, the Clinical Trial Service Unit concluded.

Severe obesity - a BMI of 40 to 50, which applies to about 2% of the UK population - reduced life expectancy by about 10 years.

Moderate obesity - a BMI of 30-39, which applies to one in four UK adults - reduced life expectancy by three years.

"We can eat less and move more to reduce weight. But smoking remains the single most significant cause of cancer death - and stopping smoking works."

The secret to success is failure

American Honda Motor Co. has created a microsite advertisement on the Web that specifically touts failure as the key to the company’s success.

If you’re not failing, you’re not trying. And if you’re not trying, you’re not growing.

Weight Loss Products: Warning Expands

In December, the FDA warned about more than 25 weight loss products that contain undeclared, active pharmaceutical ingredients that may be risky.

Now, that warning list includes 72 illegal weight loss products that the FDA wants consumers to avoid. Those products contain any of the following undeclared active pharmaceutical ingredients:

• fenproporex -- a controlled substance not approved for marketing in the U.S.
• fluoxetine -- an antidepressant available by prescription only
• bumetanide -- a potent diuretic available by prescription only
• furosemide -- a potent diuretic available by prescription only
• rimonabant -- a drug not approved for marketing in the U.S.
• cetilistat -- an experimental obesity drug not approved for marketing in the U.S.
• phenytoin -- an antiseizure medication available by prescription only
• phenolphthalein -- a solution used in chemical experiments and a suspected cancer-causing agent that is not approved for marketing in the U.S.

The health risks posed by these products can be very serious and include high blood pressure, seizures, tachycardia (rapid heartbeat), palpitations, heart attack, and stroke.

Key to happiness

Associate Professor, who teaches Psychology at George Mason University, has found that gratitude the emotion of thankfulness and joy in response to receiving a gift is the best way to achieve happiness.

The three elements that are essential for creating happiness and meaning in life would be meaningful relationships, gratitude, and living in the present moment with an attitude of openness and curiosity.