Scientists find nutty risk reducer: Eat more nuts

Nutty answer to heart health risks: Handful of nuts beats olive oil in Mediterranean diet test
By CARLA K. JOHNSON Associated Press Writer

source: http://www.newsweek.com/id/172980

CHICAGO) Here's a health tip in a nutshell: Eating a handful of nuts a day for a year — along with a Mediterranean diet rich in fruit, vegetables and fish — may help undo a collection of risk factors for heart disease.
Spanish researchers found that adding nuts worked better than boosting the olive oil in a typical Mediterranean diet. Both regimens cut the heart risks known as metabolic syndrome in more people than a low-fat diet did.
"What's most surprising is they found substantial metabolic benefits in the absence of calorie reduction or weight loss," said Dr. JoAnn Manson, chief of preventive medicine at Harvard's Brigham and Women's Hospital.In the study, appearing Monday in the Archives of Internal Medicine, the people who improved most were told to eat about three whole walnuts, seven or eight whole hazelnuts and seven or eight whole almonds. They didn't lose weight, on average, but more of them succeeded in reducing belly fat and improving their cholesterol and blood pressure.
Manson, who wasn't involved in the study, cautioned that adding nuts to a Western diet — one packed with too many calories and junk food — could lead to weight gain and more health risks. "But using nuts to replace a snack of chips or crackers is a very favorable change to make in your diet," Manson said.
The American Heart Association says 50 million Americans have metabolic syndrome, a combination of health risks, such as high blood pressure and abdominal obesity. Finding a way to reverse it with a diet people find easy and satisfying would mean huge health improvements for many Americans, Manson said.

Nuts help people feel full while also increasing the body's ability to burn fat, said lead author Dr. Jordi Salas-Salvado of the University of Rovira i Virgili in Reus, Spain.
"Nuts could have an effect on metabolic syndrome by multiple mechanisms," Salas-Salvado said in an e-mail. Nuts are rich in anti-inflammatory substances, such as fiber, and antioxidants, such as vitamin E. They are high in unsaturated fat, a healthier fat known to lower blood triglycerides and increase good cholesterol.
More than 1,200 Spaniards, ranging in age from 55 to 80, were randomly assigned to follow one of three diets. They were followed for a year. The participants had no prior history of heart disease, but some had risk factors including Type 2 diabetes, high blood pressure and abdominal obesity.
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At the start, 751 people had metabolic syndrome, about 61 percent, distributed evenly among the three groups.
Metabolic syndrome was defined as having three or more of the following conditions: abdominal obesity, high triglycerides, low levels of good cholesterol (HDL), high blood sugar and high blood pressure.
The low-fat group was given basic advice about reducing all fat in their diets. Another group ate a Mediterranean diet with extra nuts. The third group ate a Mediterranean diet and was told to make sure they ate more than four tablespoons of olive oil a day.

Dietitians advised the two groups on the Mediterranean diet to use olive oil for cooking; increase fruit, vegetable and fish consumption; eat white meat instead of beef or processed meat; and prepare homemade tomato sauce with garlic, onions and herbs. Drinkers were told to stick with red wine.
After one year, all three groups had fewer people with metabolic syndrome, but the group eating nuts led the improvement, now with 52 percent having those heart risk factors. In the olive oil group, 57 percent had the syndrome. In the low-fat group, there was very little difference after a year in the percentage of people with the syndrome.
The nut-rich diet didn't do much to improve high blood sugar, but the large number of people with Type 2 diabetes — about 46 percent of participants — could be the reason, Salas-Salvado said. It's difficult to get diabetics' blood sugar down with lifestyle changes alone, he said.

To verify that study volunteers ate their nuts, researchers gave some of them a blood test for alpha-linolenic acid found in walnuts.
The study was funded by the Spanish Ministry of Health and the government of Valencia, Spain.
Salas-Salvado and another co-author disclosed in the publication that they are unpaid advisers to nut industry groups. Salas-Salvado said all of their research "has been conducted under standard ethical and scientific rules" and that peer-review journal editors determined the study results were not influenced by food industry ties.

How To Never Look Tired

25 easy tricks that replace sleep. (But you should get some of that, too!)

by Wendy Schmid
source: http://lifestyle.msn.com/your-look/makeup-skin-care-hair/articleglamour.aspx?cp-documentid=14567030&GT1=32002.

That coworker’s voice is full of concern when she says, “How are you? You look tired.” But her sympathy doesn’t stop you from wanting to throttle her. Nobody wants to appear sleep deprived—and nobody has to anymore. “It’s easier than ever to not let exhaustion show on your face. There are lots of effective products, many of them inexpensive, that de-puff, glow you up and disguise problems,” says New York City dermatologist Francesca Fusco, M.D. And there are plenty of look-alive tactics that are free. Hallelujah! We’ve got six satisfying comebacks to use the next time someone says you seem pooped—but you’ll never need them if you try the following ideas from beauty pros and some very clever weary women.

Try a Little Eyeliner Magic
New York City–based makeup artist Laura Mercier perks up models at early-morning photo shoots by rimming their inner, upper lash lines with navy. “It make the whites of their eyes seem brighter,” she says. White is the liner color of choice for singer Katy Perry, 24, who’s learned it’s not easy to get shut-eye when you’re promoting a hit album (One of the Boys) and spending nights on a tour bus. She swipes it onto her inner, lower lids. The white helps offset redness, she says; “catnaps help too.

Glow With Gravity
Kathleen Baird-Murray, 40, author of the new novel Face Value, does a backbend when she’s tired. “It gets me going,” she says, “and brings a flush to my face.” You could also hang your head over the side of your bed for a few seconds."

Do a Ponytail Face-Lift
Pulling your hair into a high, tight one literally gives your face a little lift, so you look refreshed, says Paris-based runway hairstylist Odile Gilbert.

Caffeinate Your Eyes
Leigh Lezark, 24, globe-trotting deejay for the Misshapes, has a special A.M. ritual when she’s worked till dawn: She dips cotton pads in brewed espresso and presses them beneath her eyes. “It eliminates all the darkness and puff,” she says. Caffeine is a vasoconstrictor, so it shrinks blood vessels and minimizes dark circles. Its diuretic effect also helps reduce swelling, which is why it’s so popular in eye creams.

Take a Cold (and Hot) Shower
Alternating blasts revive Jayne Sandman, 29, associate publisher of Capitol File magazine, when she’s done the D.C. party circuit five nights in a row. Says Dr. Fusco, who recommends this to overworked patients: “The temperature change revs circulation and brings back color—it’s like CPR for the skin.”

Go for a Bronzer-Blush Whammy
The Hills star Audrina Patridge, 23, admits to losing all color in her face when she’s wiped. Her strategy: “Bronzer all over and shimmery blush on my cheeks, so I don’t look like a zombie!”

Rub on an Ice Cube
Dancing With the Stars pro Karina Smirnoff, 30, spikes ice-cube trays with her Russian mom’s special cocktail (not vodka!) to prep for sunrise rehearsals. She just adds a drop of lemon juice and olive oil to each square, and later runs a frozen cube over her face. The cold reduces swelling, the lemon’s citric acid tightens and the olive oil adds moisture.

Put on Skin-Flattering Clothes
“After late nights, I’ll slip into a dress, heels and my Steven Alan headband to throw off coworkers,” says Lilia DeGregory, 33, a photographer at Kate Spade who moonlights as a deejay. Makeup pro Bobbi Brown, author of Makeup Manual, dons a pink scarf: “Pink warms up skin; I get kudos even on bad days!”

Spoon!
When she’s been working nonstop, Kate Somerville, 38, founder of a skin-care line, chills teaspoons in the hotel-room mini fridge and rests them on her eyes: “It reduces puffiness and redness.”

Dress up Your Lips
“I draw attention away from my weary eyes with pink lip gloss,” says Paula Froehlich, 34, deputy editor of New York Post gossip column Page Six, who spends nights reporting. The shade transforms a “just-shoot-me-now look,” she says.

Add More Mascara
Three coats perk up designer Cynthia Rowley when new collections have her lagging. “I load only my upper lashes,” she says. “I don’t risk smudges below when I’m already bleary-eyed.”

Wear Frozen Veggies
NYC trainer Lacey Stone, 30, puts a bag of frozen peas on her face before she leads early-morning workouts. “They conform perfectly,” she says, and help cure sleep face.

Banish Dark Circles
One mistake women often make: “They miss the shady spot at the inner corner of the eye,” says Matthew Nigara, an NYC makeup pro. A dab of highlighter there brightens the whole area.

Bring on the Bling
Parties can last till dawn during Fashion Week, so NYC stylist Kate Schelter, 32, throws on a glittery necklace or earrings the morning after: “The sparkle makes you look lively! It’s a trick I tell clients.”

9 Ways to Age Gracefully

Simple tips to follow for feeling young and staying healthy.
By EatingWell, EatingWell.com

source:http://health.msn.com/health-topics/aging/articlepage.aspx?cp-documentid=100220715

Aging is inevitable. The so-called fountain of youth? Sadly, just a beautiful fantasy. Still, you can exert some control over your decade-by-decade destiny. By following a healthy lifestyle—that is, eating a nutrient-packed diet and staying active throughout life (or starting right now)—you can help slow the aging process and perhaps even stave off age-related chronic diseases, including osteoporosis, diabetes and heart disease. While basic nutrition needs remain pretty constant throughout life, requirements for specific nutrients may increase—or decrease—slightly as you get older. Also, as we age, caloric needs drop, making it ever more important to pack your diet with the good stuff—vegetables, fruits and whole grains, for example—and limit less-healthy treats. The nutrition experts at EatingWell recommend the following eating tips for healthy aging.

Pack your diet with plant-based foods.

Fruits, vegetables, whole grains and other plant-based foods are rich sources of phytochemicals, which are beneficial compounds that may help protect against age-related conditions like heart disease, high blood pressure and macular degeneration, a leading cause of blindness in older people. Fill at least two-thirds of your plate with vegetables, fruits, whole grains and beans and the remaining one-third or less with lower-fat sources of protein, like fish, poultry or lean meat. Choose vegetables and fruits that represent a rainbow of colors: dark leafy greens (e.g., kale and spinach), deep yellow and orange vegetables (e.g., corn and sweet potatoes), tomatoes and other red foods (e.g., bell peppers, strawberries) and blue and purple powerhouses like blueberries and purple grapes.

Keep weight in check.

As you get older, your body loses lean body mass (muscle) and your metabolism, or the rate at which you burn calories, slows. Bottom line: Through the years, you'll need fewer calories to maintain a healthy weight. Stay within a healthy range by filling up on lower-calorie, nutrient-packed foods—particularly vegetables and fruits—and cut back on foods that contain a lot of fat or added sugars. Carrying around extra pounds can increase your chances of developing heart disease, diabetes, high blood pressure, joint problems and some cancers.

Go easy on fat.

Eating some fat is important for health, but certain fats are better than others. Vegetable oils like olive or canola are your best choices because they are high in heart-healthy monounsaturated fats and low in the saturated fats that are associated with increased risk for conditions including heart disease and cancer. Limit foods that are high in saturated fats, including animal products like fatty red meats and full-fat dairy products.

Concentrate on calcium.

Getting enough calcium (and vitamin D, see below) can help prevent osteoporosis, the leading cause of bone fractures in older adults. If you're 50 or older, you need 1,200 mg of calcium daily. Good sources of calcium include low-fat dairy products, calcium-fortified soymilk and orange juice, and fish with edible bones (like canned salmon or sardines). Other food sources of calcium include dark green vegetables, such as kale, broccoli and okra. If meeting your calcium needs through food seems daunting, talk with your doctor about whether you may need a supplement.

Don't forget about D.

Vitamin D, which you need to absorb calcium properly, is a unique nutrient in that it's available only in a few foods: fatty fish, egg yolks and fortified milk. We get most of our vitamin D through sun exposure: when UV light penetrates skin, skin cells produce a compound that the liver and kidneys convert to vitamin D. But as you age, skin becomes less efficient at synthesizing D. To meet increased needs with age, many experts recommend a supplement. (The recommended daily intake for people aged 51 to 70 is 400 IU; those over 70 need 600 IU—but many medical experts say that these recommendations are outdated and that most people, particularly those aged 50-plus, should aim for 1,000 IU.) Talk with your doctor about what's best for you.

"B" aware of changing nutrient needs.

As you age, your stomach produces less gastric acid, which makes it harder for the body to absorb vitamin B-12—a nutrient that helps keep blood and nerves healthy—from natural food sources. (These include meat, fish, eggs and dairy products like yogurt and milk.) Since data suggest that up to one-third of older people can no longer absorb the vitamin from food, nutrition experts advise that people aged 50-plus get the recommended daily intake (2.4 mcg) of B-12 from fortified foods, such as cereal or supplements. A multivitamin that supplies 100 percent the daily value should do you fine.

Keep moving!

It's never too late to reap the benefits of exercise. Research shows that regular exercise—at any age—not only helps prevent heart disease, diabetes, osteoporosis and some cancers, but it also burns calories, gives you energy, relieves stress, helps you sleep better and improves strength and balance. What's more, studies show exercise increases blood flow to the brain and may even help new brain cells grow, which keeps the mind sharp. The key to reaping the benefits of physical activity is sticking with it, so choose any exercise you enjoy and aim for at least 30 minutes of moderate activity a day.

If you drink, do so in moderation.

Studies show that drinking moderate amounts of alcohol may protect against heart disease. But consuming alcoholic beverages may interfere with the effectiveness of certain medications. It also may increase the risk for some kinds of cancer. (The American Institute for Cancer Research recommends avoiding alcohol altogether.) It's important to weigh for yourself the risks and benefits. If you decide to drink, limit alcoholic beverages to no more than two drinks a day for men and one for women.

Play it safe with food storage and prep.

As you get older, your risk of foodborne illness increases (likely in part due to an aging immune system, say experts). Store and handle food properly (think: keeping your fridge at a safe temperature; avoiding cross-contamination in the kitchen).

Michelle Obama's arms hard-won with exercise

Future first lady used to join friend at gym at 4:30 a.m. workouts

By DEANNA BELLANDI

source: http://www.msnbc.msn.com/id/27804469/wid/11915773?GT1=31037

Many women recoil at the thought of baring their arms in sleeveless dresses or blouses, but not Michelle Obama — half of the fabulously fit new first couple.
Both President-elect Barack Obama and the future first lady have exercise routines that would put most people to shame. Michelle Obama used to join a friend for 4:30 a.m. workouts, and Barack Obama usually starts his day in the gym.
Michelle Obama has been interviewed on television, graced the cover of Newsweek and hit the campaign trail, all with her buff arms bared.

"One of the things I always talk about is got to exercise," the 44-year-old mother of two told an overwhelmingly female crowd at a campaign event last year in Chicago.
That's sure to continue when the Obamas and their girls — 10-year-old Malia and 7-year-old Sasha — move into the White House, which has plenty of places for them to stay active.
Fitness is a tradition for residents of 1600 Pennsylvania Ave. President George W. Bush is an avid mountain biker, former President Bill Clinton jogged around Washington and former President George H.W. Bush liked to golf and jog, play tennis and pitch horseshoes.
"Most of my workouts have to come before my day starts," Barack Obama, 47, told Men's Health magazine in an interview for its November issue. "There's always a trade-off between sleep and working out. Usually I get in about 45 minutes, six days a week. I'll lift one day, do cardio the next."
His preference, he said, would be to work out for 90 minutes.
On the campaign trail, even during the busiest periods, Obama made it a priority to start the day with a workout. That often meant a small motorcade of Secret Service agents and reporters following him to a local gym.
A German newspaper took advantage of this habit by stationing a reporter at a gym Obama might use during his European trip during the summer. The reporter, posing as just another person working out, got her picture taken with Obama and wrote a breathless story about how fit and handsome he was.
The president-elect has said his favorite fitness activity is basketball, and the game became a kind of campaign ritual. He got in the habit of shooting hoops with friends on the days of primary elections, and that carried over to such major events as his acceptance speech at the Democratic National Convention and Election Day.
'He's in terrific shape'"He's very good, he knows how to play, he understands the game and he's in terrific shape," said Illinois State Treasurer Alexi Giannoulias, a friend who played professionally in Greece and frequently joins Obama on the court.
At the White House, the president-elect can get his basketball fix by shooting hoops on its outdoor court, but he has joked about replacing the bowling alley with an indoor basketball court.
Obama calls himself skinny, but he looks in top shape. A photo of him bare-chested at the beach — something he has called "embarrassing" — made the rounds of celebrity magazines last year.
Michelle Obama is equally devoted to her fitness routine, telling People magazine this summer that she manages a 90-minute workout three times a week.

Friend Sandy Matthews, who used to work out with her at 4:30 a.m., said the future first lady is a fan of cross-training, a mix of strength and cardio exercises usually involving weights, the treadmill, the stair-stepper or a spin bike.
Obama is competitive in her workouts, pushing herself to get the most out of her time in the gym, Matthews said. But it's not only about keeping in shape.
"It's your time. I think every woman has to find their space and their time during the course of a day, especially a working mom," Matthews said.

Do Pretty People Earn More?

Looks Do Matter at Work

By CareerBuilder.com

You know the woman -- the one who could wear a paper bag to a board meeting and still manage to look both beautiful and perfectly professional. As if it weren't annoying enough that she maintains her obnoxiously flat abs by lifting doughnuts to her mouth, it turns out your gorgeous co-worker may also be out-earning her less genetically-blessed colleagues.

Good looks can have a real impact on workers' bank accounts, according to research by Daniel Hamermesh and Jeff Biddle published in the Journal of Labor Economics. Attractive people earn about 5 percent more in hourly pay than their average-looking colleagues, who in turn earn 9 percent more per hour than the plainest-looking workers. This means if an average-looking person earned $40,000, their prettiest co-workers would make $42,000 while their least attractive colleagues brought home just $36,400. Plain-looking workers may also receive fewer promotions than those awarded to their more striking contemporaries.

Steven D. Spitz, D.M.D. and owner of cosmetic dentistry firm Smile Boston, said he once had a client who wanted his assistant to get veneers, and was even willing to pay for the dental work -- as long as the assistant asked for it. "He said this was a woman who was really good at her job and he was moving up (within the organization), but he couldn't take her with him because her teeth were so bad," Spitz said. The assistant never came in for the dental work, and Spitz said he didn't know what became of her career.

Are pretty people just more talented?

It remains uncertain whether the handsomest people translate their good looks into higher productivity, but students do consistently give better-looking professors higher evaluations than they give their less comely teachers, according to research by Hamermesh and Amy Parker at the University of Texas in Austin. Still, many experts warn against assigning too much value to beauty in the workplace, arguing that even if your good looks do get you in the door, they may not get you much farther.

"A person can be breathtaking in person and destroy that within the first five minutes by acting in a way that seems superior or behaving in a way that is lewd or provocative," said Francie Dalton, President of Dalton Alliances Inc., a consulting practice providing executive coaching to C-level clients. "Although I very firmly believe that looks are the first thing one notices, I am not convinced that looks trump things like competencies, interpersonal skills and other factors," she said.

Richard St. John, author of "Stupid, Ugly, Unlucky, and RICH," says he's so unconvinced of the connection between good looks and competence, he often chooses to hire the "visual underdog." "I'm not saying looks won't help you be successful at getting a date," St. John said. "I'm saying looks won't help you be successful in other areas of life."

Unfair, but legal

Unlike religion, national origin or disability, discrimination based on looks is legal in most jurisdictions, said James McDonald, Jr., managing partner of the Irvine office of employment law firm Fisher & Phillips LLP. Washington, D.C. and Santa Cruz, Calif. are two of the only municipalities with laws explicitly protecting workers against discrimination based on physical characteristics or personal appearance, he said. Still, that hasn't stopped workers from launching unsuccessful lawsuits.

Fortunately, there's -- literally -- more to attractiveness than meets the eye. Researchers Markus Mobius and Tanya Rosenblat found that confidence makes up 20 percent of perceived attractiveness. To ensure the image you're portraying is a confident one, be sure your posture doesn't betray your nervousness. Keep your back straight, head high and make eye contact with your associates.

The things doctors eat...

If doctors aren't making wise choices about their health, what kind of message are they sending their patients?
by Claudia Kalb
NEWSWEEK
From the magazine issue dated Oct 13, 2008

I'm not naive when it comes to doctors' diets. I've seen M.D.s eat cookies in hospital cafeterias and gulp down sodas at medical conferences. One of my doctor friends sneaks corn dogs and fried dough at the beach. But even I was surprised when I sat down to dinner with a couple of physicians one night and watched them order the biggest steak platters on the menu. Here were two guys who presumably recognized the ills of dietary fat and clogged arteries, eating an overly rich, wildly caloric meal. Shouldn't they have known better?

On the whole, America's physicians are healthier than the people they take care of. Twenty-one percent of the population smokes; only 4 percent of docs do. And M.D.s are leaner, too. Forty-four percent of male doctors are overweight and 6 percent are obese, according to Harvard's Physicians' Health Study. The rest of America: 65 and 32 percent, respectively. We can all do better.

But doctors are the people we look to for guidance and advice about our health. If they're not making wise choices, what kind of message are they sending us? Studies show that physicians are more likely to counsel patients about good health habits when they're also following the rules. "You can't look a patient in the eye and talk to them about exercising, diet and weight loss if you yourself aren't a role model," says Dr. Ted Epperly, president of the American Academy of Family Physicians.

Dr. David Eisenberg, director of the Osher Research Center at Harvard Medical School, came up with a novel idea: teach doctors how to create "nutritious, yet delicious" meals so that they can, in turn, teach their patients. With diabetes, heart disease and cancer plaguing this nation, a nutritious diet is "as essential as any prescription drug or surgery," says Eisenberg, who developed a passion for cooking as a child when he spent weekends in his father's bakery. Last month some 300 health-care professionals, most of them physicians, gathered in Napa Valley to attend Eisenberg's brainchild, Healthy Kitchens, Healthy Lives, a collaboration between Harvard and the Culinary Institute of America. They listened to scientists talk about healthy carbs and phyto-nutrients. They received guidance on the basics—how to hold a knife, how to measure portion size. And they learned how to eat mindfully, savoring flavor, texture and taste.

Dr. Rajani LaRocca attended an earlier session in April and went home inspired. Plenty of LaRocca's patients at a community health center in Charlestown, Mass., want to lose weight, but too often they look for an easy out. "People come in and ask, 'Is there a pill?' " she says. A couple of weeks ago, LaRocca and her colleagues put on a healthy-cooking demonstration for their patients, teaching them that olive and canola oils are "good" fats—something many doctors still don't know, according to a survey of physicians published in Nutrition Journal. "You have to change the basic way you think about food," says LaRocca.

Medical professionals must change the way they think about themselves, too—and early on. Dr. Jo Marie Reilly, of the Keck School of Medicine of the University of Southern California, has seen the negative impact that doughnut-eating, sedentary young M.D.s can have on their clinic population. Patients will say, "This doctor is telling me to lose weight and exercise more, but look how he looks," Reilly says. Reilly's first-year med students must fill out a "physician wellness contract" stating their personal health goals. Yohualli Balderas-Medina, 23, committed to running regularly and maintaining close ties with friends and family, which can reduce stress and lead to better health outcomes. She's done both, and says she feels "healthy and motivated." A great beginning for a future doc and her patients.
URL: http://www.newsweek.com/id/162334

Welcome to MY Life...

LIFE - Live it to the fullest, Idolize it as the best, Fruit it with achievements, Enjoy it worth fully

Marriage: "The most successful pitch in life is winning the heart of the significant half"
-Blessed with the most precious gift from God, my husband,Abszra...

Family: "Families are the compass that guide us. They are the inspiration to reach great heights, and our comfort when we occasionally falter" - Thanks Dad, Mum, In-Laws and Sis...

Career: "The art of teaching is the art of assisting discovery" - The more I teach, the more I learn...

Life Motto: "Health is a state of complete spiritual, physical, mental and social well-being, and not merely the absence of disease or infirmity" - Hope we could live a healthy life together with our loved ones...

Moments of Sharing

Hi everyone..just thought of sharing with you about the presence of the term, 'healthy' into my life. Don’t get me wrong…I’m not a health freak. The journey to a healthy living began in my life about one year ago. During this period, a number of incidents concerning health was gradually taking place into my family. For instance, my mum had to undergo several endoscopies in order to get rid off her kidney stones…and my dad has been consulting the doctor regularly to keep his cholesterol level at a safe pace…while my father-in-law has to consume medicines frequently to maintain his sugar level. To top these all…I was always taking medical leaves due to stomachache, viral fever, severe headaches and dehydration…Why? How? What I have to do? These are the typical questions that I would ask the doctors… and the answers would always be the same - eat more vegetables and fruits, drink 8 glasses of water everyday, exercise regularly and cut down your caffeine consumption…Furthermore, my father-in-law would always say this to my husband and I: Eat Moderately and Exercise Consistently to Stay Away From Diseases.

These scenarios have led my husband and I to try out some new activities…we started going to the gym, aerobics, jogging…and we realized that each visit to these places would guarantee us abundance of 'sweat', muscle cramps and most importantly joy, fun and excitement…Eventually, our family began to join us as well and this of course multiplies the joy and happiness. And the best part is when we could see the improvements in ourselves – my parents’ medical reports were showing positive results, my sister, my husband and I started feeling more energetic and active. We also made little changes in our eating habits, especially mum and dad. They started adding more vegetables and fruits into every meal and they have also cut down their coffee, sugar and salt intake. I personally feel the changes have brought prominent and encouraging outcomes in my family, particularly to my parents…

The interesting fact here is, my parents and in-laws started giving ways to the word ‘healthy’ only at their fifties….my husband and I just at our late twenties…finally, my sister at her teens. So, it’s never too late to get started. Let’s get started today!

Spirituality and Health

What is spirituality?
Spirituality is the way you find meaning, hope, comfort and inner peace in your life. Many people find spirituality through religion. Some find it through music, art or a connection with nature. Others find it in their values and principles.

How is spirituality related to health?
No one really knows for sure how spirituality is related to health. However, it seems the body, mind and spirit are connected. The health of any one of these elements seems to affect the health of the others. Some research shows that things such as positive beliefs, comfort and strength gained from religion, meditation and prayer can contribute to healing and a sense of well-being. Improving your spiritual health may not cure an illness, but it may help you feel better, prevent some health problems and help you cope with illness, stress or death.


How can I improve my spiritual health?
If you want to improve your spiritual health, you may want to try the following ideas. However, remember that everyone is different, so what works for others may not work for you. Do what is comfortable for you.
Identify the things in your life that give you a sense of inner peace, comfort, strength, love and connection.
Set aside time every day to do the things that help you spiritually. These may include doing community service or volunteer work, praying, meditating, singing devotional songs, reading inspirational books, taking nature walks, having quiet time for thinking, doing yoga, playing a sport or attending religious services.


Why does my doctor need to know about my spiritual beliefs?
If you are being treated for an illness, it's important for your doctor to know how your spirituality might be affecting your feelings and thoughts about your medical situation. If you think your spiritual beliefs are affecting your health care decisions or your ability to follow your doctor's recommendations, tell your doctor. If you have spiritual beliefs, worries or concerns that are causing you stress, talk with your doctor. Your doctor would like to help. If your doctor can't help you with these issues, he or she may be able to suggest someone who can.

Adapted from: http://familydoctor.org/

Laughter: the best medicine...

Healthy Meals and Snacks

Feeling good, looking fit, and leading a long and healthy life are things most of us want. Well, there's a lot we can do to increase the chance that we'll have them. The beneficial effects - both physical and mental - of good nutrition, physical fitness, and exercise are proven. You're never too young, too old, or too out of shape to get started -you can benefit from regular physical activity and healthy eating habits.

We've become a mechanically mobile society, relying on machines rather than muscle to get around. Physical activity is less a part of daily living, particularly for those with "desk jobs." The convenience and availability of fast-food outlets and ready-to-eat meals are another detour on the road to good health. It's time to get back on track.

Statistics show that obesity and the problems that are associated with it (for example, high blood pressure, diabetes) are on the rise, but statistics also show that preventive and remedial action pay off. Don't wait for a doctor's ultimatum - take the initiative. Exercise your way to fitness, and make healthy eating part of your daily life.

Adapted from:http://www.seekwellness.com/

Ways to Look After Your Mental Health

Talk about your feelings
Sharing your feelings with others and being listened to can help enormously.

Keep active
Physical activity is a proven way to keep mentally well. Exercise makes us feel better immediately through the release of uplifting chemicals into our bodies. It can also help us concentrate, sleep better, and look and feel better in all sorts of ways. It can also be a great way to meet people!

Eat well
A balanced diet is essential to maintaining good mental health. Research shows direct links between what we eat and our mental wellbeing.

Keep in touch with friends and loved ones
Close relationships have a huge impact on how we feel on a daily basis so manage them the best way you know how.

Ask for help
If you think you may need more than a friend’s listening ear, see your GP and be clear about how you feel. Think about seeing a counsellor. Talking therapies can help you work through their problems.

Take a break
A change of scene can change the way we feel about things.

Do something you're good at
Activities can distract you from feeling negative and promote a sense of well-being through achievement.

Accept who you are
Accepting ourselves, acknowledging both our good and bad points, can help us to see things in perspective. It can help us to set realistic expectations of ourselves, play to our strengths, and accept the things we can’t do.

Care for others
Helping other people or looking after a pet can make us feel useful and needed. It may also give structure to our daily routine

Adapted from: http://www.mentalhealth.org.uk/

How to Make Friends

There's a certain beauty in being a lone wolf. You have more time to do things you want to do, like take introspective walks, read books, write poetry, and other solitary endeavors. If you want to diversify your options, though, there are literally billions of potential friends in the world. What's more, many of these people want to make friends just as much as you do. So follow these steps to meet new people and form strong, lasting friendships.

1. Spend more time around people.
If you want to make friends, you first need to put yourself out there somehow. Friends don't come knocking on your door while you sit at home watching TV. If the people you're already around (e.g. at work or school) aren't friend material for whatever reasons, it's not the end of the world.


2.Talk to people.
You can join a club, go to school, or go to church, and you still won't make friends if you don't actually talk to people. By the same token, you don't have to be involved with an organization to talk to people, and any time you talk to someone, you have a chance at making a lasting friend. You can talk to anybody: the clerk at the video store, the person sitting next to you on the bus, or the person in front of you on the lunch line. Don't be picky. Most conversations will be a dead-end of sorts, in that you may never talk to that person again or you'll just remain acquaintances, but once in a while you'll actually make a friend.

3.Initiate a get-together.
You can chat your heart out but it won't get you far if you don't open up the opportunity for another meeting. This is especially important if you meet someone who you aren't otherwise likely to meet again. Seize the day!

4.Be a good friend.
Once you've started spending time with potential friends, remember to do your part or else the friendship will dissolve as soon as it materializes.

5.Choose your friends wisely.
As you befriend more people, you might find that some are easier to get along with than others. While you should always give people the benefit of the doubt, sometimes you realize that certain friendships are unhealthy, such as if the person is obsessively needy towards you, or constantly critical, or introducing dangers or threats into your life. If this is the case, ease your way out of the friendship as gracefully as possible. Preoccupy yourself with other things, such as a new volunteer opportunity, so that you can honestly say that you don't have enough time in your schedule to spend time with them (but don't substitute that time for other friends; they may notice and become jealous, and drama will ensue). Cherish those friends you make who are a positive influence in your life, and do your best to be a positive influence in theirs.

Adapted from: www.wikihow.com/Make-Friends

Weight Training Twenty Minutes a Day

Take your time when toning your body. You can maximize the benefit of a biceps strength training exercise, a back strength training exercise, a chest strength training exercise, and so on, by doing them in small blocks of time every day. Although the USDA recommends at least thirty to sixty minutes each day, you don't have to spend all of it weight training—you probably do physical activity that counts as exercise every day (such as walking up stairs).

In your weight training routine, you don't have to work all your target areas at once. Instead, work one area a day for about 20 minutes. For example, your program might look like this:

• Monday: Chest and Back Weight Training for 20 min.
• Tuesday: Shoulder Strength Exercise for 20 min.
• Wednesday: Abs Weight Training for 20 min.
• Thursday: Biceps and Triceps Strength Training for 20 min.
• Friday: Grab Bag/Wild Card for 20 min.
• Saturday: Hip and Thigh Weight Training for 20 min.
• Sunday: Chest and Shoulder Strength Training for 20 min.

Choose a set of exercises for each day and follow your weight training program. You can vary it, especially as you add more reps to your arm curls, incline chest presses, shoulder presses, and kickbacks. Remember, you don't have to devote countless hours to working out to look and feel good.

Adapted from: http://exercise.lifetips.com/