For overall energy and health, eat a balanced diet with plenty of fruits and vegetables. Fitness buffs should fuel up on complex carbohydrates before exercise (and add additional simple or complex carbs during exercise for longer, more intense sessions — anything over about an hour). After exercise, refuel your glycogen stores with more carbs, and add high-quality lean protein to repair muscles. To lose weight, these rules apply, but the first rule of losing pounds (while maintaining energy) remains that you burn off more calories than you take in. For specific high-energy foods favored by the pros, read on.
Bananas
In addition to providing valuable nutrients, including potassium, vitamin C, and vitamin B6, bananas are a good source of carbohydrates.
Milk and yogurt
Milk and milk products like yogurt are an excellent source of both carbohydrates and protein, plus calcium to help build strong bones. If you're training hard, the extra simple carbs from the sugar in chocolate milk (or hot chocolate in cold weather) can help boost energy before exercise and replenish glycogen stores in your muscles after a serious session.
Peanuts, peanut butter, and other nuts and nut butters
Peanuts and other nuts are an athlete's best friend: Because they provide "fuel and sustained energy," they're a great sports food and actually one of the "best diet foods around." Nuts and nut butters are good recovery foods because they have a combination of protein and carbs, while their healthy, heart-protecting fats keep you going over the long haul.
Oats and oatmeal
Oatmeal is a popular choice for athletes because it is digested slowly (yet "comfortably") and gives sustained energy. For more substance, pump oatmeal up with dried or fresh fruit, milk, and nuts.
Thursday, June 18, 2009
Workout shorts that don’t ride up
The Athleta Fusion Short is the cuter, more flattering of the two. It has the perfect mixture of stretch and hold, and the legs are semifitted—proving that shorts don’t need to be plastered to your skin to stay put. The material moves with you, breathes well, and is antimicrobial to boot. The cut is flattering, with a wide waistband and cute back pockets to add a little flair.
The comfy Lucy Swift Knee Short comes down right above the knee (hence the name)—and stays there. There’s a kicky little vent at the back of each knee and a small zippered pocket on the back waistband to hold a key or a few bucks—both nifty little extras. Like the Athleta shorts, these have just enough Lycra to give them light shape, plus they breathe and wick well. The only drawback is that the elastic-waist style isn’t very forgiving for women with even a hint of a belly, so if that’s you, wear these with a slightly longer top. (But you know that trick already.)
Products: Athleta Fusion Short and Lucy Swift Knee Short
Cost: Fusion Short, $49 at Athleta.com; Swift Knee Short, $58 at Lucy.com
Experts reveal best ways to save an aging brain
Fifty-three percent of people have at least a minor mental decline in their 70s, 80s. Some factors that protect against decline: exercise, education, social connectedness. Factors that contribute to decline: hypertension, diabetes, smoking.
Tips for healthy and effective walking for fitness
The gear
Forget the hand weights. According to the American Council on Exercise, they put excessive stress on the elbows and shoulders. But walkers should invest in appropriate shoes.
Track progress
If you’re aiming for improved fitness, research shows you’ll likely do better by keeping some sort of log.
Avoid aches and injuries
Walking posture is important: Stand tall with shoulders back and head up. To increase your pace, Take quicker, not longer, steps. It’s easier to walk faster if you bend your elbows and push off of your toes as you step.
Know your goal
To improve fitness, gradually increase your pace or start including hills. Or try interval training, adding short bursts of a more vigorous pace.
Forget the hand weights. According to the American Council on Exercise, they put excessive stress on the elbows and shoulders. But walkers should invest in appropriate shoes.
Track progress
If you’re aiming for improved fitness, research shows you’ll likely do better by keeping some sort of log.
Avoid aches and injuries
Walking posture is important: Stand tall with shoulders back and head up. To increase your pace, Take quicker, not longer, steps. It’s easier to walk faster if you bend your elbows and push off of your toes as you step.
Know your goal
To improve fitness, gradually increase your pace or start including hills. Or try interval training, adding short bursts of a more vigorous pace.
Workout in the water
Pool workouts are hot, especially group exercise classes. The latest ones incorporate Pilates, kickboxing and strength training, targeting all muscle groups and building endurance.
Working out in the water is excellent cross-training. On land you're using gravity, but in water you're using the water's properties -- it's heavier than air, and you have resistance in all directions.
Water also provides bones and joints with a break from constant pounding -- a big boon for those who run or play sports such as soccer, volleyball and basketball. You can exercise at a high intensity with zero impact.
Working out in the water is excellent cross-training. On land you're using gravity, but in water you're using the water's properties -- it's heavier than air, and you have resistance in all directions.
Water also provides bones and joints with a break from constant pounding -- a big boon for those who run or play sports such as soccer, volleyball and basketball. You can exercise at a high intensity with zero impact.
Invading the sports office for Fitness Friday
Instead of a smoke break during your work day, how about a quick workout break? It will get your blood flowing so you can make it through the day.
Here is the routine:
20 high knees: Standing up, place your hands right out in front of you with your arms straight. Jump up and lift one knee to your hands. Keep jumping until you reach 20 repetitions.
10 pushups: You can do these with your hands on your desk or on the floor.
10 squat side leg lifts per side: Squat down, then lift your right leg straight out to the side. Squat down, then lift your left leg straight out to the side. Repeat.
Here is the routine:
20 high knees: Standing up, place your hands right out in front of you with your arms straight. Jump up and lift one knee to your hands. Keep jumping until you reach 20 repetitions.
10 pushups: You can do these with your hands on your desk or on the floor.
10 squat side leg lifts per side: Squat down, then lift your right leg straight out to the side. Squat down, then lift your left leg straight out to the side. Repeat.
Going organic doesn't have to mean going broke
• Follow the loss leaders. Grocery stores and specialty chains typically offer several heavily discounted items each week. Stock up on sale items in the organic section and build menus around them.
• Stay local. In-season and locally produced fruits and vegetables are usually cheaper than out-of-season items that have been imported.
• Wash it yourself. We pay a premium for veggies that are already washed, peeled or cut. When time allows, I save money with do-it-yourself washing, peeling and chopping of fruits and veggies. The savings are significant.
• Hit the freezer. I love organic blueberries, but when the out-of-season price spikes to $6.99 for six ounces, I go to the freezer aisle.
• Join an organic co-op. The produce bill has dropped by 30 percent due to the co-op, which purchases fruits and vegetables in bulk from local, organic farmers.
• Stay local. In-season and locally produced fruits and vegetables are usually cheaper than out-of-season items that have been imported.
• Wash it yourself. We pay a premium for veggies that are already washed, peeled or cut. When time allows, I save money with do-it-yourself washing, peeling and chopping of fruits and veggies. The savings are significant.
• Hit the freezer. I love organic blueberries, but when the out-of-season price spikes to $6.99 for six ounces, I go to the freezer aisle.
• Join an organic co-op. The produce bill has dropped by 30 percent due to the co-op, which purchases fruits and vegetables in bulk from local, organic farmers.
A balance of nutrients essential to physical and mental health
It's not that any one nutrient is more important than another, says Wendy Reingold, a registered dietitian from Thornhill, Ont. It's that with approximately 50 vitamins and minerals needed every day to stay healthy, experts are reluctant to single any one nutrient out.
All of them are so super-duper important. People should be getting a variety of vitamins and minerals each day, and eating foods that are representative of the four food groups to get that variety.
But some nutrients consistently get more attention than others, and no more so these days than vitamin D and omega-3 fatty acids.
The best source of vitamin D is the sun. However, because people in northern climates have limited sun exposure, more consistently accessible sources are milk and margarine, both of which are vitamin-D fortified. Fish oils are a natural source (one tablespoon of cod liver oil provides 1360 international units). So are eggs and beef liver, but they contain much less vitamin D.
Fish oils are also an abundant source of omega-3 fatty acids, which have been studied for their effects on cancer, the immune system, arthritis, heart function, depression, and blood pressure. People use omega-3s to control cholesterol and to decrease joint stiffness associated with arthritis. Other sources of omega-3s are vegetable oils, nuts and seeds, particularly walnuts and hemp and flax seeds. You can also find omega-3s in an growing number of enriched products.
All of them are so super-duper important. People should be getting a variety of vitamins and minerals each day, and eating foods that are representative of the four food groups to get that variety.
But some nutrients consistently get more attention than others, and no more so these days than vitamin D and omega-3 fatty acids.
The best source of vitamin D is the sun. However, because people in northern climates have limited sun exposure, more consistently accessible sources are milk and margarine, both of which are vitamin-D fortified. Fish oils are a natural source (one tablespoon of cod liver oil provides 1360 international units). So are eggs and beef liver, but they contain much less vitamin D.
Fish oils are also an abundant source of omega-3 fatty acids, which have been studied for their effects on cancer, the immune system, arthritis, heart function, depression, and blood pressure. People use omega-3s to control cholesterol and to decrease joint stiffness associated with arthritis. Other sources of omega-3s are vegetable oils, nuts and seeds, particularly walnuts and hemp and flax seeds. You can also find omega-3s in an growing number of enriched products.
A great way to get a grip
This simple move strengthens the front and back of the forearm and increases your finger-grip strength. It looks easier than it is, so start with a small ball filled with air, then gradually progress to holding a 3-pound medicine ball.
Achieving happiness: Turning a teenager's behavior around
So what's the answer to the dilemma of what to do with an underperforming adolescent? There are several strategies that are required to help an adolescent successfully launch into adulthood:
- Focus on developing strengths.
- Learn to collaborate.
- Reinforce effort.
- Celebrate progress.
- Respect that teens ultimately make the choice.
- Respond to setbacks with resilience.
- Remain optimistic about the eventual outcome.
If mom or dad is depressed, kids need help too
When parents are depressed, their children can suffer too.
A new report from the National Research Council and the Institute of Medicine calls for health and social service professionals to pay greater attention to the impact of parental depression on their children.
While depressed parents don't necessarily harm their children -- deliberately or inadvertently -- studies have shown parental depression can increase the chances of children having health, emotional and behavioral problems.
Yet, even if health-care professionals come up with creative ways to include all family members in the treatment plan, obstacles remain. Only one-third of adult sufferers seek treatment for their depression, which means their children probably won't get treatment either.
A new report from the National Research Council and the Institute of Medicine calls for health and social service professionals to pay greater attention to the impact of parental depression on their children.
While depressed parents don't necessarily harm their children -- deliberately or inadvertently -- studies have shown parental depression can increase the chances of children having health, emotional and behavioral problems.
Yet, even if health-care professionals come up with creative ways to include all family members in the treatment plan, obstacles remain. Only one-third of adult sufferers seek treatment for their depression, which means their children probably won't get treatment either.
Want success? Pursue your happiness
Here are some research-based tips on how to raise your resting happy rate:
1. Accentuate the positive. You’ve heard this before because it’s what leaders do. For every 10 compliments and one criticism received, most people remember only the criticism. Train yourself to consciously register good things: a ray of sunshine, a kind word, a job well done. When you encounter something good, take 20 seconds to soak it up.
2. Wish people well. Next time you’re stuck in traffic or waiting for an elevator, silently beam out good vibrations. Studies show that simply wishing others well switches on a “pump” in your heart that releases a current of happiness.
3. Quit worrying. About 80% of our worries never come to pass. Letting go of anxiety and negative thoughts can even take a physical expression.
4. Get a move on. A little exercise will release happy neurochemicals—endorphins, serotonin, oxytocin and dopamine—that lower pain and boost your defenses. Even a big smile (you can fake it at first) does the trick.
5. Form a Coalition of the Happy. Hanging out with happy people exposes you to “emotional contagion,” a scientifically proven way to jump-start joy.
1. Accentuate the positive. You’ve heard this before because it’s what leaders do. For every 10 compliments and one criticism received, most people remember only the criticism. Train yourself to consciously register good things: a ray of sunshine, a kind word, a job well done. When you encounter something good, take 20 seconds to soak it up.
2. Wish people well. Next time you’re stuck in traffic or waiting for an elevator, silently beam out good vibrations. Studies show that simply wishing others well switches on a “pump” in your heart that releases a current of happiness.
3. Quit worrying. About 80% of our worries never come to pass. Letting go of anxiety and negative thoughts can even take a physical expression.
4. Get a move on. A little exercise will release happy neurochemicals—endorphins, serotonin, oxytocin and dopamine—that lower pain and boost your defenses. Even a big smile (you can fake it at first) does the trick.
5. Form a Coalition of the Happy. Hanging out with happy people exposes you to “emotional contagion,” a scientifically proven way to jump-start joy.
Yoga pose stretches thighs, hips and calves
This yoga pose stretches the backs of your thighs, your outer hips and your calves. In the deeper variation, you can lengthen your spine and also feel a great stretch in the sides of your back.
Many cancer patients use antioxidants
Many breast cancer patients are loading up on antioxidants, a study shows, even though there is limited research on the effect such dietary supplements have on cancer treatments.
Antioxidants are available individually or in multivitamins. There is a widespread belief that antioxidants help with the side effects of cancer treatments, reduce the likelihood of the cancer recurring, and improve overall health. However, there isn't a lot of research about the effects of taking antioxidants during treatments, and some doctors believe supplements could interfere with radiation and certain types of chemotherapy.
Many experts believe that antioxidant supplements can make traditional cancer treatments less effective.
Antioxidants are available individually or in multivitamins. There is a widespread belief that antioxidants help with the side effects of cancer treatments, reduce the likelihood of the cancer recurring, and improve overall health. However, there isn't a lot of research about the effects of taking antioxidants during treatments, and some doctors believe supplements could interfere with radiation and certain types of chemotherapy.
Many experts believe that antioxidant supplements can make traditional cancer treatments less effective.
Better sleep, better living
Income, employment status, relationship satisfaction and hobbies all affect sleep, according to research presented last week in Seattle at the annual meeting of the Associated Professional Sleep Societies. And sleep affects health, relationships and decision-making.
Overall, one in five people reported problems with sleep on seven of the 14 nights before the survey. There was little difference among racial and ethnic groups, except for people of Asian ethnicity, who had far fewer problems.
But people in lower socioeconomic levels, especially women, reported more problems. So did divorced and separated people, especially divorced and separated men.
Overall, one in five people reported problems with sleep on seven of the 14 nights before the survey. There was little difference among racial and ethnic groups, except for people of Asian ethnicity, who had far fewer problems.
But people in lower socioeconomic levels, especially women, reported more problems. So did divorced and separated people, especially divorced and separated men.
FDA warns against using some skin sanitizers
The Food and Drug Administration warned consumers not to use skin products made by Clarcon because of high levels of disease-causing bacteria found during a recent inspection.
Clarcon Biological Chemistry Laboratory Inc. of Roy, Utah, issued a voluntary recall of some skin sanitizers and skin protectants marketed under several different brand names, the FDA said in a statement.
Consumers should not use any Clarcon products and should throw them away, the FDA said Monday. Examples of products that should be discarded include Citrushield Lotion, Dermasentials DermaBarrier, Dermassentials by Clarcon, Antimicrobial Hand Sanitizer, Iron Fist Barrier Hand Treatment, Skin Shield Restaurant, Skin Shield Industrial, Skin Shield Beauty Salon Lotion, Total Skin Care Beauty and Total Skin Care Work.
Clarcon Biological Chemistry Laboratory Inc. of Roy, Utah, issued a voluntary recall of some skin sanitizers and skin protectants marketed under several different brand names, the FDA said in a statement.
Consumers should not use any Clarcon products and should throw them away, the FDA said Monday. Examples of products that should be discarded include Citrushield Lotion, Dermasentials DermaBarrier, Dermassentials by Clarcon, Antimicrobial Hand Sanitizer, Iron Fist Barrier Hand Treatment, Skin Shield Restaurant, Skin Shield Industrial, Skin Shield Beauty Salon Lotion, Total Skin Care Beauty and Total Skin Care Work.
Teaching the mind to treat insomnia
Changing bad sleep habits and clearing the mind with meditation may offer drug-free alternatives to traditional insomnia treatments.
Two new studies suggest that cognitive behavioral therapy to change people’s attitudes and actions about sleep and using meditation to encourage relaxation can help insomniacs get a better night’s sleep without pills.
Researchers say that contrary to popular belief, insomnia is not a nighttime-only affliction but a 24-hour problem of hyperarousal. By teaching people how to relax and clear their minds during the day, they sleep better at night.
Two new studies suggest that cognitive behavioral therapy to change people’s attitudes and actions about sleep and using meditation to encourage relaxation can help insomniacs get a better night’s sleep without pills.
Researchers say that contrary to popular belief, insomnia is not a nighttime-only affliction but a 24-hour problem of hyperarousal. By teaching people how to relax and clear their minds during the day, they sleep better at night.
Water exercise: Use your noodle
Foam noodle (less than $10): Some ideas: Sit on it and work the upper body; place it along your back with arms outstretched to work the legs and abs; place it in front and rest your arms on it while working legs; wrap it around your waist; or straddle it.
Buoys (about $22 to $30 per pair): For a biceps curl, for example, hold the buoy in one hand, arm bent, with the buoy just above the water. Pull it down, keeping the elbow steady, and let it up slowly, fighting the urge to allow the buoyancy to carry it up. Or, hold the buoys out in front of your chest, arms straight, and push down toward your thighs, engaging the core.
Webbed gloves (about $15 to $30 per pair): The spaces in between the fingers are webbed, offering more drag when hands move through the water. That makes muscles work harder, increasing cardiovascular function.
Kickboard or paddle board (about $8 to $20): Grab the board with hands outstretched, or hug it to your chest and kick. Rotating the body from side to side engages the core.
Buoys (about $22 to $30 per pair): For a biceps curl, for example, hold the buoy in one hand, arm bent, with the buoy just above the water. Pull it down, keeping the elbow steady, and let it up slowly, fighting the urge to allow the buoyancy to carry it up. Or, hold the buoys out in front of your chest, arms straight, and push down toward your thighs, engaging the core.
Webbed gloves (about $15 to $30 per pair): The spaces in between the fingers are webbed, offering more drag when hands move through the water. That makes muscles work harder, increasing cardiovascular function.
Kickboard or paddle board (about $8 to $20): Grab the board with hands outstretched, or hug it to your chest and kick. Rotating the body from side to side engages the core.
7 Great tips for self-renewal
1. Consider yourself a student of life- consider that what you already know is like a drop in the ocean compared to what there is yet to learn. When we believe we already know all there is to know about any thing, learning stops and decay begins.
2. Spend time in wonder- Rediscover the beauty of flowers, sunsets, music, art, children, literature. Have you looked up into the night sky, pondered the stars and considered how small you are, yet you're the center of everything?
3. Let yourself be moved- Allow life to transport and expand you. Let it open you, touch you, move you to tears.
4. Extend love- Love is who we ARE. It's what we came to give and receive. The more we give, the more we have to give.
5. Focus on contribution- Find a cause and serve it. Find a need and fill it. Find a community organization, a church, join a support group, volunteer at a hospital, help clean up the environment.
6. Learn your unique song and sing it- Here's a miracle: There is no other you and there never will be. Yours is a song that only you can sing.
7. Expect miracles- Life is a continuous mystery unfolding. You have never been who you are this very moment. Expect miracles and you'll find them, sometimes in the most unlikely places. Remember, the Chinese symbol for "crisis" = danger plus opportunity. Look for the opportunity inside crisis and you might just find a miracle.
2. Spend time in wonder- Rediscover the beauty of flowers, sunsets, music, art, children, literature. Have you looked up into the night sky, pondered the stars and considered how small you are, yet you're the center of everything?
3. Let yourself be moved- Allow life to transport and expand you. Let it open you, touch you, move you to tears.
4. Extend love- Love is who we ARE. It's what we came to give and receive. The more we give, the more we have to give.
5. Focus on contribution- Find a cause and serve it. Find a need and fill it. Find a community organization, a church, join a support group, volunteer at a hospital, help clean up the environment.
6. Learn your unique song and sing it- Here's a miracle: There is no other you and there never will be. Yours is a song that only you can sing.
7. Expect miracles- Life is a continuous mystery unfolding. You have never been who you are this very moment. Expect miracles and you'll find them, sometimes in the most unlikely places. Remember, the Chinese symbol for "crisis" = danger plus opportunity. Look for the opportunity inside crisis and you might just find a miracle.
6 Surprising stress fixes
1: Smooch spontaneously
A recent study of 2,000 couples showed that those who kiss only during lovemaking are eight times more likely to report suffering from stress and depression than those who frequently kiss on the spur of the moment. Kissing relieves stress by creating a sense of connectedness, which releases endorphins, the chemicals that counteract stress and depression.
2: Take the cuddle cure
Researchers at the University of North Carolina at Chapel Hill recently found that holding hands and hugging can measurably reduce stress. Other studies have found that a hug from a friend or a professional massage can also help banish tension.
3: Lash out less
When married couples argue, men are more likely than women to withdraw — and this frustrates their wives. The way a woman deals with frustration during hostile arguments can measurably affect her stress load, and thus her physical health. Women who responded to their husbands with verbal hostility showed elevated stress-hormone levels during arguments and for hours afterward.
4: Put the kettle on
In a recent study, scientists at University College London noted that people who drank black tea four times a day for six weeks had lower levels of cortisol after a stressful task than those who drank a caffeinated fruit beverage. Research also shows that a substance in green tea leaves, L-Theanine, may shift brain wave activity from the beta waves that accompany anxiety to the alpha waves associated with relaxation.
5: Loosen your electronic leash
A two-year study of 1,367 working men and women in New York State, two-thirds of them parents, found that all were overburdened by a blurring of the divide between the workplace and home.
6: Reflect on what you value
When your frazzle level is so high you feel yourself spiraling out of control, a quick way to re-center is to remind yourself of what's most important in your life.
A recent study of 2,000 couples showed that those who kiss only during lovemaking are eight times more likely to report suffering from stress and depression than those who frequently kiss on the spur of the moment. Kissing relieves stress by creating a sense of connectedness, which releases endorphins, the chemicals that counteract stress and depression.
2: Take the cuddle cure
Researchers at the University of North Carolina at Chapel Hill recently found that holding hands and hugging can measurably reduce stress. Other studies have found that a hug from a friend or a professional massage can also help banish tension.
3: Lash out less
When married couples argue, men are more likely than women to withdraw — and this frustrates their wives. The way a woman deals with frustration during hostile arguments can measurably affect her stress load, and thus her physical health. Women who responded to their husbands with verbal hostility showed elevated stress-hormone levels during arguments and for hours afterward.
4: Put the kettle on
In a recent study, scientists at University College London noted that people who drank black tea four times a day for six weeks had lower levels of cortisol after a stressful task than those who drank a caffeinated fruit beverage. Research also shows that a substance in green tea leaves, L-Theanine, may shift brain wave activity from the beta waves that accompany anxiety to the alpha waves associated with relaxation.
5: Loosen your electronic leash
A two-year study of 1,367 working men and women in New York State, two-thirds of them parents, found that all were overburdened by a blurring of the divide between the workplace and home.
6: Reflect on what you value
When your frazzle level is so high you feel yourself spiraling out of control, a quick way to re-center is to remind yourself of what's most important in your life.
Depression raises risk for type 2 diabetes
Treating depression improves insulin resistance in patients at risk for type 2 diabetes, a new study shows.
The research strongly suggests that depression is a direct risk factor for type 2 diabetes and that treating depression may protect against the disease.
The link between depression and diabetes has long been recognized, with some studies showing people with type 2 diabetes have twice the risk for depression as the general population.
The research strongly suggests that depression is a direct risk factor for type 2 diabetes and that treating depression may protect against the disease.
The link between depression and diabetes has long been recognized, with some studies showing people with type 2 diabetes have twice the risk for depression as the general population.
Wednesday, June 17, 2009
Too little, too much sleep harms health; Exercise may shorten sleep duration
Getting too little sleep -- or too much -- may lead to a higher risk for obesity, diabetes and premature death, according to a number of studies released at this year's meeting of the Associated Professional Sleep Societies in Seattle today.
Specifically, one study found that those who slept five hours or fewer per night were 24 percent more likely to develop diabetes, while those who slept nine or more hours per night were 48 percent more likely to develop diabetes than those sleeping more typical hours.
A potentially more controversial piece of research out of Walter Reed Army Medical Center in Washington, D.C., found that exercise may lower the total amount of time that people sleep.
Specifically, one study found that those who slept five hours or fewer per night were 24 percent more likely to develop diabetes, while those who slept nine or more hours per night were 48 percent more likely to develop diabetes than those sleeping more typical hours.
A potentially more controversial piece of research out of Walter Reed Army Medical Center in Washington, D.C., found that exercise may lower the total amount of time that people sleep.
Monday, June 15, 2009
Your Health: Kids, keep those bike helmets on
Keeping children in those back seats properly strapped in, or in their bike helmets even when a parent can't see them, can become a battle of wits and wills.
Here are a few ways for parents to win:
• Start early. "They need to know they can't ride around on wheels without a helmet on their heads," she says.
• Stay firm. Give in once, and your child learns you'll give in again.
• Engage the kids. Let them know the physical milestones they'll need to pass before moving from a car seat to a booster or a booster to an adult belt. (See details at usa.safekids.org.)
• Get help. Establish a neighborhood bike-helmet watch and let the kids know that any adult who sees them without protective gear will give you a call.
• Set a good example. Adults who don't wear helmets or seat belts send a strong message — that casting them off is a rite of passage.
Here are a few ways for parents to win:
• Start early. "They need to know they can't ride around on wheels without a helmet on their heads," she says.
• Stay firm. Give in once, and your child learns you'll give in again.
• Engage the kids. Let them know the physical milestones they'll need to pass before moving from a car seat to a booster or a booster to an adult belt. (See details at usa.safekids.org.)
• Get help. Establish a neighborhood bike-helmet watch and let the kids know that any adult who sees them without protective gear will give you a call.
• Set a good example. Adults who don't wear helmets or seat belts send a strong message — that casting them off is a rite of passage.
'Mindfulness' meditation being used in hospitals and schools
Studies suggest the practice can ease pain, improve concentration and immune function, lower blood pressure, curb anxiety and insomnia, and possibly even help prevent depression. Newer research tools, such as high-tech brain scans, show how meditation might have diverse effects.
In a brain-scan study of long-time meditators compared with a control group that never meditated, the meditators had increased thickness in parts of the brain associated with attention and with sensitivity to internal sensations of the body.
More than 240 programs in clinics and hospitals teach meditation, says Jon Kabat-Zinn, who developed mindfulness-based stress reduction 30 years ago at the University of Massachusetts Medical Center. Other types, such as transcendental meditation, use a mantra or repeated phrase.
A cutting-edge approach to meditation practice starts with children. In scattered pockets across the USA, students are learning meditation at school. Preliminary research shows that Los Angeles preschoolers who were taught meditation improved in their ability to pay attention and focus.
In a brain-scan study of long-time meditators compared with a control group that never meditated, the meditators had increased thickness in parts of the brain associated with attention and with sensitivity to internal sensations of the body.
More than 240 programs in clinics and hospitals teach meditation, says Jon Kabat-Zinn, who developed mindfulness-based stress reduction 30 years ago at the University of Massachusetts Medical Center. Other types, such as transcendental meditation, use a mantra or repeated phrase.
A cutting-edge approach to meditation practice starts with children. In scattered pockets across the USA, students are learning meditation at school. Preliminary research shows that Los Angeles preschoolers who were taught meditation improved in their ability to pay attention and focus.
Multiply fitness results by keeping workouts random
When getting in shape, sometimes mixing it up can yield great results - CrossFit is one example. Here's how it works.
What Is CrossFit?
CrossFit is exactly that: crossing various exercises to maximize one's workout. Created by Greg Glassman, a coach and former gymnast, CrossFit is a core strength and conditioning program. The philosophy is to keep workouts varied, almost random.
CrossFit is not a specialized fitness program. Rather, it focuses on competency in 10 fitness domains: cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, co-ordination, agility, balance and accuracy.
What Is CrossFit?
CrossFit is exactly that: crossing various exercises to maximize one's workout. Created by Greg Glassman, a coach and former gymnast, CrossFit is a core strength and conditioning program. The philosophy is to keep workouts varied, almost random.
CrossFit is not a specialized fitness program. Rather, it focuses on competency in 10 fitness domains: cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, co-ordination, agility, balance and accuracy.
Mental health linked to dietary habits
Children who have a poor diet are more likely to have a mental health problem as an adolescent, research has found.
Researchers found the typical Western dietary pattern increased a child's chance of developing emotional and behavioural problems.
A Western dietary pattern with burgers, pies, sausage rolls, confectionary, red meat, refined grains, full-fat dairy food, dressings and sauces.
A healthy dietary pattern was linked with red, yellow and leafy-green vegetables, fresh fruit and legumes, wholegrains and fish.
Healthy eating habits were "personal and family issues" that should be encouraged from youth, she said.
We have to teach our kids that nutritious foods, such as fruit, can be nice and tasty and are treats as well - not just lollies.
Researchers found the typical Western dietary pattern increased a child's chance of developing emotional and behavioural problems.
A Western dietary pattern with burgers, pies, sausage rolls, confectionary, red meat, refined grains, full-fat dairy food, dressings and sauces.
A healthy dietary pattern was linked with red, yellow and leafy-green vegetables, fresh fruit and legumes, wholegrains and fish.
Healthy eating habits were "personal and family issues" that should be encouraged from youth, she said.
We have to teach our kids that nutritious foods, such as fruit, can be nice and tasty and are treats as well - not just lollies.
How your monthly cycle can damage your knees
Women are more vulnerable to sports injuries at certain stages of their monthly cycle, according to a new Canadian study. Loose joints can increase the risk of injury - most of the women had weaker knee joints before or during ovulation (and not after) when their oestrogen levels rise and peak.
There are oestrogen receptors in the knee and the hormone is known to weaken ligaments.
There are oestrogen receptors in the knee and the hormone is known to weaken ligaments.
Seven ways to burn fat, jump-start fitness and get pumped!
1. Jump rope 3x per week for 5-10 minutes. (p.s. jumping rope is the #2 calorie burning activity!)
2. Well, what is the #1 calorie burning activity? Swimming. Often overlooked, swimming burns a TON of calories, works your muscles, and is easy on your joints.
3. Workout with someone who's in better shape than you are. Why? They'll push you further than you'd push yourself.
4. Forget flat and embrace steep. It's time to add some hills into your routine. More toning and fat loss.
5. Eat spicy foods. Spicy foods have been shown to REV UP your metabolism.
6. Eat more fat. By eating good fats earlier in the day you will be less likely to binge eat at night.
7. Chunk it, 10 minutes at a time. Don't have time to 'exercise' for 30-60 minutes? Well if you take 10 minute chunks and spread them throughout the day they'll equal 30-60 minutes of exercise and calorie burning.
2. Well, what is the #1 calorie burning activity? Swimming. Often overlooked, swimming burns a TON of calories, works your muscles, and is easy on your joints.
3. Workout with someone who's in better shape than you are. Why? They'll push you further than you'd push yourself.
4. Forget flat and embrace steep. It's time to add some hills into your routine. More toning and fat loss.
5. Eat spicy foods. Spicy foods have been shown to REV UP your metabolism.
6. Eat more fat. By eating good fats earlier in the day you will be less likely to binge eat at night.
7. Chunk it, 10 minutes at a time. Don't have time to 'exercise' for 30-60 minutes? Well if you take 10 minute chunks and spread them throughout the day they'll equal 30-60 minutes of exercise and calorie burning.
Resources for parents on raising girls
Raising girls and raising boys are two completely unique undertakings. When it comes to raising girls, the potentially turbulent adolescent years present particularly emotional challenges. A great resource for parents of daughters is girlshealth.gov, run by the Department of Health and Human Services. Full of fitness and nutrition tips for growing girls, it also offers plenty of ideas for boosting self-esteem, learning how to handle stress, and dealing with illness or disability. There are also interactive sections on bullying among girls, eating disorders and teen-age dating.
Yoga helps reduce irritable bowel syndrome
HOW OFTEN: Four hours a week.
HOW IT WORKS: Since IBS has no confirmed cause, diagnosis is tricky and treatment of the debilitating symptoms - which include abdominal bloating and cramping, diarrhoea and constipation - is even more difficult.
However, researchers are beginning to discover that therapies focusing on the mind as well as the body are helpful to sufferers. Gasteroenterologists at the University of British Columbia in Vancouver found the ancient practice of yoga to be particularly effective.
So why should yoga be beneficial for IBS? As well as treating the body, yoga is thought to help treat the mind - the same reason cognitive behavioural therapy (or CBT) has proven to help IBS sufferers.
HOW IT WORKS: Since IBS has no confirmed cause, diagnosis is tricky and treatment of the debilitating symptoms - which include abdominal bloating and cramping, diarrhoea and constipation - is even more difficult.
However, researchers are beginning to discover that therapies focusing on the mind as well as the body are helpful to sufferers. Gasteroenterologists at the University of British Columbia in Vancouver found the ancient practice of yoga to be particularly effective.
So why should yoga be beneficial for IBS? As well as treating the body, yoga is thought to help treat the mind - the same reason cognitive behavioural therapy (or CBT) has proven to help IBS sufferers.
Steps to Health: Small movements offer big payoff
Find ways to incorporate more movement into your daily life:
- Instead of driving your kids to school, organize a walking school bus. If the school is within walking distance, a parent can escort the kids in the neighborhood to school and back.
- Have walk-and-talk meetings at work. Skip the conference room and invite a co-worker or two for a mobile meeting around the block.
- Walk to a co-worker's desk to chat instead of emailing or calling.
- Use the restroom on another floor of your office building.
- While watching TV, do sit-ups or push-ups, march in place or simply stand instead of sitting.
- Walk or bike instead of driving whenever possible -- to the supermarket, library or video store.
- Have a break at work? Try a walk around the block instead of a cigarette or calorie-laden coffee drink.
- Try working at a stand-up desk instead of sitting.
- Skip the drive-through at the bank or fast-food restaurant and walk in instead.
- Pace while talking on the phone.
- Walk up stairs instead of escalators, or walk up escalators instead of standing still.
- Instead of driving your kids to school, organize a walking school bus. If the school is within walking distance, a parent can escort the kids in the neighborhood to school and back.
- Have walk-and-talk meetings at work. Skip the conference room and invite a co-worker or two for a mobile meeting around the block.
- Walk to a co-worker's desk to chat instead of emailing or calling.
- Use the restroom on another floor of your office building.
- While watching TV, do sit-ups or push-ups, march in place or simply stand instead of sitting.
- Walk or bike instead of driving whenever possible -- to the supermarket, library or video store.
- Have a break at work? Try a walk around the block instead of a cigarette or calorie-laden coffee drink.
- Try working at a stand-up desk instead of sitting.
- Skip the drive-through at the bank or fast-food restaurant and walk in instead.
- Pace while talking on the phone.
- Walk up stairs instead of escalators, or walk up escalators instead of standing still.
Vitamins C, D pack powerful budget-friendly punch
Two well-known, affordable, and accessible vitamins have long been touted as being the means to a healthier body and boosted immunity to colds.
Expanded research is also proving that regular doses of Vitamins C and D will also help treat and prevent diseases such as heart disease, cancer, diabetes, osteoarthritis and even multiple sclerosis.
The recommended daily dosage for Vitamin C is at 1,000 mg or more a day, but not exceeding 2,000 mg. The average adult in Canada is encouraged to ingest about 200 international units (IU) of Vitamin D through food or supplements. For those 50 and up, that number jumps to 400 (equivalent to two 500 mL of milk.)
The best advice is to take 500 mg of Vitamin C twice a day, and get your Vitamin D from a tablespoon of cod liver oil, which gives you 1,300 units of Vitamin D, plus you get essential fatty acids.
Expanded research is also proving that regular doses of Vitamins C and D will also help treat and prevent diseases such as heart disease, cancer, diabetes, osteoarthritis and even multiple sclerosis.
The recommended daily dosage for Vitamin C is at 1,000 mg or more a day, but not exceeding 2,000 mg. The average adult in Canada is encouraged to ingest about 200 international units (IU) of Vitamin D through food or supplements. For those 50 and up, that number jumps to 400 (equivalent to two 500 mL of milk.)
The best advice is to take 500 mg of Vitamin C twice a day, and get your Vitamin D from a tablespoon of cod liver oil, which gives you 1,300 units of Vitamin D, plus you get essential fatty acids.
There's more to fab abs than just exercise
Nutritionists say a set of awesome abs takes more than just doing sit-ups. A diet full of protein, high-quality carbohydrates and fiber is also important. Adding strength training and cardio workouts to sit-ups can help. Drink a lot of water to flush out toxins; reduce stress to keep appetite in check.
Get motivated, set realistic goals to keep body moving
First, set goals for your fitness training and be specific. The more specific you can be the better.
Next, get a plan in place. This gives you a daily goal to aim for. A structured plan will increase your motivation and your chances for success. A huge demotivator is overtraining.
Use role models to inspire you. Find out who or what motivates you and then surround yourself with it.
Record your training progress. Keeping a logbook of your workouts, training sessions, races times, running times or whatever, will keep you focused on the tasks at hand and allow you to accurately check your progress.
Variety is the spice of life so cross-train. You are much more likely to stay consistent with your workouts if you add some variety to your program.
Next, get a plan in place. This gives you a daily goal to aim for. A structured plan will increase your motivation and your chances for success. A huge demotivator is overtraining.
Use role models to inspire you. Find out who or what motivates you and then surround yourself with it.
Record your training progress. Keeping a logbook of your workouts, training sessions, races times, running times or whatever, will keep you focused on the tasks at hand and allow you to accurately check your progress.
Variety is the spice of life so cross-train. You are much more likely to stay consistent with your workouts if you add some variety to your program.
When should you buy organic?
Studies show that you can reduce your exposure to chemicals by eating organic food, but does that mean it’s always worth it to buy organic?
If you’re buying fruits and vegetables that have peels on them that you’re going to be consuming, I would certainly buy those organic. But any fruits and vegetables that you’re going to peel and any pesticide residue is not going to be consumed. I wouldn’t worry about spending your money by buying organic.
You can save your money and not bother to buy organic bananas, avocados or onions, and don’t spend extra money to buy organic broccoli and asparagus because they generally have undetectable pesticide levels.
If you’re talking about meat, it means the animal was raised without antibiotics or hormones or was not genetically engineered. If that’s important to you, organic meant and organic chicken may be worth it.
With seafood, don’t bother buying organic. The term is not regulated the way it is with other foods when it comes to seafood.
Organic is not worth it when it comes to items such as cereal, pasta or personal care items. Right now that term is not regulated by the USDA as it applies to cosmetics the same way that it is applied to produce.
However, organic is worth it when it comes to babies and their food, including apple sauce and juice. Organics are also worth it when you purchase milk and eggs.
If you’re buying fruits and vegetables that have peels on them that you’re going to be consuming, I would certainly buy those organic. But any fruits and vegetables that you’re going to peel and any pesticide residue is not going to be consumed. I wouldn’t worry about spending your money by buying organic.
You can save your money and not bother to buy organic bananas, avocados or onions, and don’t spend extra money to buy organic broccoli and asparagus because they generally have undetectable pesticide levels.
If you’re talking about meat, it means the animal was raised without antibiotics or hormones or was not genetically engineered. If that’s important to you, organic meant and organic chicken may be worth it.
With seafood, don’t bother buying organic. The term is not regulated the way it is with other foods when it comes to seafood.
Organic is not worth it when it comes to items such as cereal, pasta or personal care items. Right now that term is not regulated by the USDA as it applies to cosmetics the same way that it is applied to produce.
However, organic is worth it when it comes to babies and their food, including apple sauce and juice. Organics are also worth it when you purchase milk and eggs.
How much exercise will it take to burn that off?
Based on a 155-pound person:
230-calorie frosted doughnut from Dunkin' Donuts = 59 minutes of walking.
300-calorie McDonald's Egg McMuffin = 32 minutes of running.
500-calorie Starbucks cinnamon roll = 85 minutes of dancing.
440-calories Panera Chocolate Chipper cookie = 62 minutes of bicycling.
320-calorie Pizza Hut's hand-tossed style cheese pizza = 39 minutes of swimming.
770-calorie Burger King Whopper with cheese = 94 minutes of swimming.
540-calorie Wendy's large french fries = 77 minutes of cycling time.
230-calorie frosted doughnut from Dunkin' Donuts = 59 minutes of walking.
300-calorie McDonald's Egg McMuffin = 32 minutes of running.
500-calorie Starbucks cinnamon roll = 85 minutes of dancing.
440-calories Panera Chocolate Chipper cookie = 62 minutes of bicycling.
320-calorie Pizza Hut's hand-tossed style cheese pizza = 39 minutes of swimming.
770-calorie Burger King Whopper with cheese = 94 minutes of swimming.
540-calorie Wendy's large french fries = 77 minutes of cycling time.
Should you take folic acid?
New studies suggest that getting too much folic acid might fuel certain cancers in some people.
And with the vitamin showing up in ready-to-eat cereals, bread, snack bars and multivitamins, some experts fear it's easy to exceed the recommended daily intake of 400 micrograms. There is an urgent need, some say, to figure out how much folic acid is enough but not too much for different segments of the population.
Getting enough folate also may protect against anemia, premature birth and congenital heart defects, and keeps hair, skin and nails healthy.
But scientists also know that excess folic acid can cover up a shortage of the vitamin B12, a common condition in older people that can cause dementia if unaddressed.
Then there's cancer. The vitamin can help prevent development of certain cancers, particularly in the colon, where cells replicate especially fast. Studies show that people who get plenty of folic acid reduce their risk of developing colorectal cancer and precancerous polyps by 40 percent to 60 percent.
But folic acid helps cancerous cells grow too. Animal studies show that once cells are on the path to becoming cancers, the vitamin makes things worse.
Experts say that all women of childbearing age should get 400 daily micrograms of folic acid through food and/or supplements. Pregnant women should get 600 micrograms, adds Janis Biermann, a health educator at the March of Dimes. Breast-feeding mothers should get 500 micrograms. Pregnant or regularly breast-feeding women who have already had a child with a brain or spinal cord defect should take 1 milligram.
And with the vitamin showing up in ready-to-eat cereals, bread, snack bars and multivitamins, some experts fear it's easy to exceed the recommended daily intake of 400 micrograms. There is an urgent need, some say, to figure out how much folic acid is enough but not too much for different segments of the population.
Getting enough folate also may protect against anemia, premature birth and congenital heart defects, and keeps hair, skin and nails healthy.
But scientists also know that excess folic acid can cover up a shortage of the vitamin B12, a common condition in older people that can cause dementia if unaddressed.
Then there's cancer. The vitamin can help prevent development of certain cancers, particularly in the colon, where cells replicate especially fast. Studies show that people who get plenty of folic acid reduce their risk of developing colorectal cancer and precancerous polyps by 40 percent to 60 percent.
But folic acid helps cancerous cells grow too. Animal studies show that once cells are on the path to becoming cancers, the vitamin makes things worse.
Experts say that all women of childbearing age should get 400 daily micrograms of folic acid through food and/or supplements. Pregnant women should get 600 micrograms, adds Janis Biermann, a health educator at the March of Dimes. Breast-feeding mothers should get 500 micrograms. Pregnant or regularly breast-feeding women who have already had a child with a brain or spinal cord defect should take 1 milligram.
Regular exercise lowers risk of chronic ailments
Regular physical activity plays a critical role in the prevention of many chronic illnesses, as well as in the general maintenance of good health. But while a recent study indicated that people who are active have a better quality of life, it is estimated that nearly 70% of the western world get less than 30 minutes of moderate physical activity per day.
This can be dangerous considering that a sedentary lifestyle increases the risk of developing serious health problems, such as cardiovascular disease, certain types of cancer like colon and breast, type 2 diabetes and other degenerative conditions such as Alzheimer's.
The close link between a lack of exercise and the development of these chronic conditions is due in large part to the strong anti-inflammatory effects of regular physical activity. When we are inactive, chronic inflammation begins to occur in our bodies that can lead to an over-production of inflammatory cells that can impede the normal functions of many organs.
This can be dangerous considering that a sedentary lifestyle increases the risk of developing serious health problems, such as cardiovascular disease, certain types of cancer like colon and breast, type 2 diabetes and other degenerative conditions such as Alzheimer's.
The close link between a lack of exercise and the development of these chronic conditions is due in large part to the strong anti-inflammatory effects of regular physical activity. When we are inactive, chronic inflammation begins to occur in our bodies that can lead to an over-production of inflammatory cells that can impede the normal functions of many organs.
4 Steps to beating "fibro fog"
"Fibro fog" is the name commonly given to the cognitive problems that can go along with fibromyalgia syndrome and chronic fatigue syndrome. These problems with concentration and memory can lead to confusion, losing your train of thought, or forgetting or mixing up words or details.
You can take steps to manage fibro fog.
* Write it down. Making a note helps you get a thought more firmly in your mind.
* Get treated. Other symptoms that commonly go along with fibromyalgia—including depression, pain, and lack of sleep—can also make it harder to concentrate and remember. Medical treatment for these other problems may also help your memory.
* Stay active—mind and body. Keep your mind working by doing puzzles, reading, or seeing a play to get yourself thinking. Moderate physical activity can increase your energy and help clear the fibro fog.
* Find ways to help you focus. Try breaking tasks up into small steps.
You can take steps to manage fibro fog.
* Write it down. Making a note helps you get a thought more firmly in your mind.
* Get treated. Other symptoms that commonly go along with fibromyalgia—including depression, pain, and lack of sleep—can also make it harder to concentrate and remember. Medical treatment for these other problems may also help your memory.
* Stay active—mind and body. Keep your mind working by doing puzzles, reading, or seeing a play to get yourself thinking. Moderate physical activity can increase your energy and help clear the fibro fog.
* Find ways to help you focus. Try breaking tasks up into small steps.
Meditation may treat insomnia
Meditation may be an effective treatment for insomnia, according to new research.
The study found that sleep quality, total sleep time, sleep efficiency and depression improved in patients who used meditation.
Half of the participants practiced Kriya yoga (a form of meditation).
The remaining participants received health education about how to improve their health through exercise, nutrition, weight loss and stress management.
However, the Kriya yoga group showed the most improvement in sleep quality.
“Results of this study show that teaching deep relaxation techniques during the daytime can help improve sleep at night,” the researchers, from Northwestern Memorial Hospital in Illinois said.
The study found that sleep quality, total sleep time, sleep efficiency and depression improved in patients who used meditation.
Half of the participants practiced Kriya yoga (a form of meditation).
The remaining participants received health education about how to improve their health through exercise, nutrition, weight loss and stress management.
However, the Kriya yoga group showed the most improvement in sleep quality.
“Results of this study show that teaching deep relaxation techniques during the daytime can help improve sleep at night,” the researchers, from Northwestern Memorial Hospital in Illinois said.
There might be a better way to screen for prostate cancer
An experimental blood test that looks at the activity of six genes linked to prostate tumors could greatly improve the accuracy of PSA testing and "could spare tens of thousands of men from undergoing prostate biopsy each year" if validated in further studies, Dr. Robert W. Ross of Harvard Medical School's Dana-Farber Cancer Institute in Boston told researchers.
Together, the two tests detect cancer accurately more than 90% of the time, compared with only about 60% to 70% for the PSA test alone.
Together, the two tests detect cancer accurately more than 90% of the time, compared with only about 60% to 70% for the PSA test alone.
Coping skills may reduce teen depression
Teaching at-risk teens skills to help them identify negative thinking and better deal with their problems can reduce the incidence of depression, new research confirms.
The sessions were led by a therapist who taught problem-solving skills and other strategies designed to help the teens recognize and change unrealistic and overly negative thinking.
The sessions were led by a therapist who taught problem-solving skills and other strategies designed to help the teens recognize and change unrealistic and overly negative thinking.
10-minute happiness
Take the wellbeing quiz
Below are five statements that you may agree or disagree with. Using the 1–7 scale below, indicate your agreement with each item by placing the appropriate number in the box preceding that item. Please be open and honest in your responding.
7 - Strongly agree
6 - Agree
5 - Slightly agree
4 - Neither agree nor disagree
3 - Slightly disagree
2 - Disagree
1 - Strongly disagree
[ ] In most ways, my life is close to my ideal.
[ ] The conditions of my life are excellent.
[ ] I am satisfied with my life.
[ ] So far I have gotten the important things I want in life.
[ ] If I could live my life over again, I would change almost nothing.
Scoring:
35–31 Extremely satisfied
26–30 Satisfied
21–25 Slightly satisfied
20 Neutral
15–19 Slightly dissatisfied
10–14 Dissatisfied
5–9 Extremely dissatisfied.
Once you have got your score, you may feel confused. I scored a 27. I should be happy, but I feel miserable a lot of the time. What's wrong with me?
If you take that test every year, your scores are going to be pretty similar every time. That finding, and a great deal of other research data, suggests that each of us has a "set point" for happiness. Like a thermostat, it is a self-regulating mechanism that returns us to our own characteristic subjective well-being point after the ups and downs of immediate joy and misery have worn off.
Below are five statements that you may agree or disagree with. Using the 1–7 scale below, indicate your agreement with each item by placing the appropriate number in the box preceding that item. Please be open and honest in your responding.
7 - Strongly agree
6 - Agree
5 - Slightly agree
4 - Neither agree nor disagree
3 - Slightly disagree
2 - Disagree
1 - Strongly disagree
[ ] In most ways, my life is close to my ideal.
[ ] The conditions of my life are excellent.
[ ] I am satisfied with my life.
[ ] So far I have gotten the important things I want in life.
[ ] If I could live my life over again, I would change almost nothing.
Scoring:
35–31 Extremely satisfied
26–30 Satisfied
21–25 Slightly satisfied
20 Neutral
15–19 Slightly dissatisfied
10–14 Dissatisfied
5–9 Extremely dissatisfied.
Once you have got your score, you may feel confused. I scored a 27. I should be happy, but I feel miserable a lot of the time. What's wrong with me?
If you take that test every year, your scores are going to be pretty similar every time. That finding, and a great deal of other research data, suggests that each of us has a "set point" for happiness. Like a thermostat, it is a self-regulating mechanism that returns us to our own characteristic subjective well-being point after the ups and downs of immediate joy and misery have worn off.
Handling 'failure' is key to happiness
This kind of thinking also improves your problem-solving skills so that the next time you have a challenge, you'll have more ideas and energy to correct the situation. It also builds your confidence because you fixed the problem yourself. Those who take the easy way out and simply walk away from a possible failure never reap those benefits. They also spend the rest of their lives wondering what could have been, and for me that's a very sad prospect.
To begin the stepping-stone approach, start by believing that you haven't failed; you just found some ways that didn't work for you at the moment. Your work might need to be tuned up, but don't scrap it. Keeping a file of all your ideas, the ones that worked and the ones that didn't. That is a great way to avoid losing a gem. Even if the idea isn't the right one the first time you thought of it, you may well find a use for it in the future.
There is an old saying that those who do not learn from their mistakes will repeat them.
To begin the stepping-stone approach, start by believing that you haven't failed; you just found some ways that didn't work for you at the moment. Your work might need to be tuned up, but don't scrap it. Keeping a file of all your ideas, the ones that worked and the ones that didn't. That is a great way to avoid losing a gem. Even if the idea isn't the right one the first time you thought of it, you may well find a use for it in the future.
There is an old saying that those who do not learn from their mistakes will repeat them.
Sunday, June 14, 2009
Why is smiling good for you?
It is not surprising that feeling good about oneself can lead to feeling good period. Numerous studies have shown associations between positive self-image, self-esteem, optimism and better health. Conversely, people who have low self-esteem, poor self-image, or are pessimistic tend to have more depression and anxiety, weaker immune systems, and poorer recovery from illness.
One study of 999 men showed that those who tended to look on the bright side had a decreased risk of death from heart disease.
It isn't just positive thinking that is important, however. The act of smiling itself has been shown to be good for one's health. Simply changing your expression to a smile or mimicking another's smile can cause involuntary biological changes just like those induced by emotions. Research has also revealed that smiling can lower blood pressure, release natural painkillers called endorphins, increase serotonin (a target of antidepressant drugs) and reduce stress. Looking at others' smiles, especially those of babies and children, causes positive chemical changes in the brain. Research on laughter has shown that it relaxes arteries and improves blood flow.
One study of 999 men showed that those who tended to look on the bright side had a decreased risk of death from heart disease.
It isn't just positive thinking that is important, however. The act of smiling itself has been shown to be good for one's health. Simply changing your expression to a smile or mimicking another's smile can cause involuntary biological changes just like those induced by emotions. Research has also revealed that smiling can lower blood pressure, release natural painkillers called endorphins, increase serotonin (a target of antidepressant drugs) and reduce stress. Looking at others' smiles, especially those of babies and children, causes positive chemical changes in the brain. Research on laughter has shown that it relaxes arteries and improves blood flow.
Nutrition myths exposed
MYTH: Zero trans fat means zero.
Despite the unmistakable "0 trans fat" label on many food products, zero may not actually mean zero.
MYTH: Margarine is healthier than butter.
Butter won that debate a long time ago, but a great deal of misinformation still exists. Both have the same amount of calories (about 100 calories per teaspoon); both taste great on toast. As far as health goes, butter is better.
MYTH: Nuts contain cholesterol.
Plant foods do not contain cholesterol. Cholesterol is found only in animal foods. A number of studies have shown that regular intake of nuts, walnuts in particular, can result in a seven-fold improvement of arterial function thanks to omega-3 oils.
MYTH: Whole wheat is the healthiest grain.
"Whole grain" means that all three parts of a grain - the bran, germ, and endosperm are included. While whole wheat is a whole grain, it is only one of many available whole grains and is not necessarily the best.
MYTH: All yogurt is healthy.
While many of these bacteria are "friendly" and protective, combating digestive problems, yeast infections, and boosting immunity, some can have negative influences on human health. The balance of microbial strains should favor the beneficial bacteria over the potentially harmful ones. The healthiest yogurt is a plain, naturally-made yogurt.
MYTH: Iceberg lettuce is just as healthy as other greens.
Compared to other leafy greens, its nutrient make-up is extremely low, containing 95 percent water, a trace of fiber, and only one-twentieth the vitamins and minerals provided by other leafy greens.
MYTH: Sodium is only found in salt.
A teaspoon of salt provides over 2,300 mg of sodium - a far cry from the recommended 1,200 mg - but salt is not the only offender.
MYTH: Brown sugar is healthier than white.
Brown sugar is refined white sugar (sucrose) with some molasses mixed in. While the molasses contain a small amount of minerals, differences in the nutritional make-up of brown and white sugar are negligible.
MYTH: Low-fat diets are ideal.
Not necessarily. Fat should not exceed 25 percent of your total calories and most (if not all) of those fats should derive from omega-3 (fish, fish oil supplements, and nuts).
Despite the unmistakable "0 trans fat" label on many food products, zero may not actually mean zero.
MYTH: Margarine is healthier than butter.
Butter won that debate a long time ago, but a great deal of misinformation still exists. Both have the same amount of calories (about 100 calories per teaspoon); both taste great on toast. As far as health goes, butter is better.
MYTH: Nuts contain cholesterol.
Plant foods do not contain cholesterol. Cholesterol is found only in animal foods. A number of studies have shown that regular intake of nuts, walnuts in particular, can result in a seven-fold improvement of arterial function thanks to omega-3 oils.
MYTH: Whole wheat is the healthiest grain.
"Whole grain" means that all three parts of a grain - the bran, germ, and endosperm are included. While whole wheat is a whole grain, it is only one of many available whole grains and is not necessarily the best.
MYTH: All yogurt is healthy.
While many of these bacteria are "friendly" and protective, combating digestive problems, yeast infections, and boosting immunity, some can have negative influences on human health. The balance of microbial strains should favor the beneficial bacteria over the potentially harmful ones. The healthiest yogurt is a plain, naturally-made yogurt.
MYTH: Iceberg lettuce is just as healthy as other greens.
Compared to other leafy greens, its nutrient make-up is extremely low, containing 95 percent water, a trace of fiber, and only one-twentieth the vitamins and minerals provided by other leafy greens.
MYTH: Sodium is only found in salt.
A teaspoon of salt provides over 2,300 mg of sodium - a far cry from the recommended 1,200 mg - but salt is not the only offender.
MYTH: Brown sugar is healthier than white.
Brown sugar is refined white sugar (sucrose) with some molasses mixed in. While the molasses contain a small amount of minerals, differences in the nutritional make-up of brown and white sugar are negligible.
MYTH: Low-fat diets are ideal.
Not necessarily. Fat should not exceed 25 percent of your total calories and most (if not all) of those fats should derive from omega-3 (fish, fish oil supplements, and nuts).
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