Category: Articles

Flea Prevention & Holistic Treatments for Cats

Flea Prevention & Holistic Treatments for Cats

by Celeste Yarnall

There’s so much that is done to our cats that is accepted and mediocre—so  much so that few ever challenge it, especially Western trained veterinarians.  But some of these habitual protocols done so mindlessly and often have turned  out to be quite harmful for our cats. One of those is the routine use of  chemical flea products. Let’s look at what we see advertised today  routinely.

Flea collars (whether herbal or insecticidal) don’t work! 

They don’t kill fleas, and they don’t even particularly repel them, except  for the area right around the collar. The grocery/pet store variety contains  concentrated toxic chemicals, and the herbal ones are irritating to  odor-sensitive cats. Topical (spot-on or pour-on) flea preventatives are  associated with liver disease and other adverse effects in cats. Permethrin,  pyrethrin, or pyrethroid-containing products intended for dogs are extremely  toxic to cats and have caused many feline deaths. Putting a dog flea product on  a cat causes neurological signs (twitching, disorientation, seizures) that  ultimately kill about 10 percent of cats.

Healthy cats eating a balanced, properly supplemented raw meat and raw bone diet are much  less susceptible to fleas and other parasites. If your cat is experiencing a  flea problem, work on improving your cat’s overall health and deal with the  immediate parasite situation. This is a “holistic” approach in the truest sense  of the word!

The conventional thinking that fleas are the problem is like saying  “flies cause garbage” just because the two are often found together. It is the  unhealthy state of the animal that attracts the parasites, just like garbage  attracts flies.

Fleas, those nasty little blood suckers, are tough, highly evolved parasites  that, once entrenched, are not easily eliminated. Fleas are attracted to warmth,  moving shadows, and the vibrations from foot (or paw) steps. When dealing with  fleas, you need to protect your cat and reach fleas and larvae hiding in carpets  and yards. Even exclusively indoor cats can get fleas, which travel in on  peoples shoes and clothing. (Keeping your cat indoors, however, will eliminate  the risk of ticks.) And removing shoes at your front door keeps fleas out and  helps keep other germs out as well.

Adult fleas spend most of their time on the cat, where they feed on blood  several times a day. Flea eggs are slippery and quickly fall off the cat and  onto the cat’s resting areas, floors, rugs, bedding, and furniture. The eggs  hatch and go through several intermediate stages before emerging as adults in as  little as two weeks, but they may remain dormant for months. That’s why even if  you get rid of the fleas on your cat, reinfestation is a common and very  frustrating phenomenon.

A Three-Pronged Approach to Treating Fleas

Try this one-two-three punch to eradicate fleas from your—and your cat’s—life.

ON YOUR CAT:

Use an ultra-fine-tooth flea comb daily. Pay particular attention to the neck, tummy, and base of the tail, which are favorite flea hangouts. Have a glass or bowl full of warm, soapy water at hand to drown any fleas that turn up.

Bathe your cat. Bathing your cat will drown a lot of fleas, but apply soap around the ears and neck first to keep the fleas from rushing up to the cat’s head and face. The herb Erigeron Canadensis (Canadian fleabane), found in some herbal shampoos, will help kill fleas. Bathe no more than once a week.

IN YOUR HOME:

Floor/carpet treatments such as diatomaceous earth (the fossilized shells of one-celled organisms called diatoms) and boric acid–derived powders will kill flea larvae, primarily through dessication (drying). Exterminators use borates; you can either hire professionals to treat your home or do it yourself. For a serious flea problem, it may be worth paying a professional since their work is guaranteed. Vacuuming is very effective against flea eggs and might even catch a few adults. To keep the eggs from hatching or the fleas from escaping, discard the bag immediately or use a flea spray in the vacuum bag or container, (not on the cat) either before or right after you vacuum.

IN THE YARD:

Beneficial nematodes eat flea eggs and will help control flea populations outdoors.

Garden-grade diatomaceous earth is very effective. Concentrate on areas under shrubs and decks and other cool shady spots where animals (such as rodents, raccoons, and outdoor and feral cats) have access.

Be very careful about the so-called natural approaches to flea treatment such as the use of essential oils topically or internally for cats.

Remember essential oils can be very toxic to cats even though they are highly touted by so-called holistic pet experts. Do keep in mind that:

Cats’ livers do not have the necessary enzymes to break down and excrete certain chemical compounds in essential oils. The chemical compounds accumulate in a cat’s body and are sometimes toxic to the point of death. Cats are very sensitive to morphine, certain sulfanomides, salicylic acid (aspirin), acetaminophen (Tylenol), allyl propyl disulfide (onions) and compounds containing bezene (benzyl alcohol preservative). Avoid all of the following oils around cats:

Wintergreen and birch oils contain methyl salicylate, the same chemical compound in aspirin.

Phenol-containing oils: oregano, thyme, cinnamon (cassia), clove, savory, cedar, birch, and melaleuca (tea tree oil)

Ketones, such as sage

Monoterpene hydrocarbons pinene and limonene, most commonly found in the citrus and pine oils: lemon, orange, tangerine, mandarin, grapefruit, lime, bergamot, pine, spruce, and any fir oil. Many household cleaners and even pet products have these latter substances in them to make them smell nice to the owners.

Hydrosols are the appropriate form of essential oils to use in cats. Regardless, the cat should always be given a choice as to whether to “partake.” Forcing a cat to ingest oils that have not been tested for safety in their species seems most unwise and many essential oil people will do their best to tell you it is ok. However do not ever attempt this without a vet’s supervision at best.

Let’s only use foods and supplements that are safe and proven to be safe and effective for cats. The best oils for cats come from animal sources such as those that possess anti-inlammatory benefits such as Omega-3s from marine lipids which also help treat flea bite dermatitis.

For more holistic protocols for cats and information see The Complete Guide to Holistic Cat Care, An Illustrated Guide by Celeste Yarnall, PhD and Jean Hofve, DVM.

Opposition to Animal Testing on the Rise

Opposition to Animal Testing on the Rise

by Michael, selected from Ecorazzi

It seems more animal supporters are showing their true colors when it comes  to speaking out against animal testing, PETA reports.

Since 2001, there has been a significant increase in those living in the  United States who find animal testing “morally wrong.” The study can be found in  the 2012 issue of Context, a research magazine of the American  Sociological Association.

The research team included PETA, the University of Alabama-Birmingham and  Manhattanville College, where they “examined data collected in independent  surveys by the Gallup organization from 2001 to 2011, in which approximately  1,000 American adults each year were asked whether they found “medical testing  on animals” to be “morally acceptable” or “morally wrong.”

The results showed, in 2011, that 43 percent of adults found medical testing  on animals “morally wrong.” This is a 10 percent increase since 2001.

The study also determined an increase in opposition by 25 percent – to a  majority of 59 percent – to medical testing between 2001 and 2011 for those aged  18 to 29.

“This study clearly shows public opinion turning against cutting up,  poisoning, and killing animals in experiments,” revealed Justin Goodman, the  study co-author and associate director at PETA. “When nearly half of all those  polled morally oppose animal testing, it’s time for a serious re-evaluation of  how public funds are spent in our nation’s laboratories.”

To see further results, visit PETA.org.

Top 10 Signs of Cancer in Dogs and Cats

Top 10 Signs of Cancer in Dogs and Cats

by Nicolas, selected from petMD

Many people do not realize that cancer is not  just a human condition — it  affects our pets as well. In fact, cancer is  the number one disease-related  killer of dogs and cats.  Dr. Lorie Huston tells her clients to be on the lookout for  the following signs.  While these symptoms are not purely indicative of cancer,  if a pet  begins to exhibit them you should visit your veterinarian immediately.  Just like with people, the earlier cancer is caught the better.

10. Lumps and Bumps

Not all lumps and bumps on or under your dog or cat’s skin will be  cancerous, but there is no  way to know for sure without getting your  veterinarian involved – this  is especially important if the lump is not  resolving itself or is  growing in size. A needle biopsy is commonly done and a  veterinary  pathologist can let you know if the cells are cancerous or not.

9. Abnormal Odors

Offensive odors from your dog or cat’s mouth,  ears, or any other part of  your pet’s body, should be checked out.  Oftentimes cancers of the mouth, nose,  or anal regions can cause such  foul odors.

8. Abnormal Discharges

Blood, pus, vomiting, diarrhea,  or any other abnormal substance being discharged  from any part of your  pet’s body should be checked out by your veterinarian. In  addition to  that, if your dog or cat’s abdomen becomes bloated or distended it  could  be a sign of an accumulation of abnormal discharge within the body.

7. Non-Healing Wounds

If your pet has wounds or sores that are not healing, it could be a sign of  infection, skin disease, or even cancer.

6. Weight Loss

Cancer is among the list of diseases that can cause weight loss in a pet. If you notice sudden weight loss in  your dog or cat (and it  is not currently on a diet), along with other signs  from this list, be  sure to mention it to your veterinarian.

5. Change in Appetite

Dogs and cats do not stop eating without a cause. While a lack of appetite does not automatically indicate cancer, it  is still something to be  discussed with your veterinarian. Oral tumors can also  cause difficulty  or pain when eating or swallowing.

4. Coughing or Difficulty Breathing

Coughing or abnormal breathing can be caused by heart disease, lung  disease, and also cancer. Cancer  can metastasize through the lungs and cause  these symptoms.

3. Lethargy or Depression

If you notice your pet is not acting like itself –  sleeping more, less  playful, less willing to go on walks or to exercise  – this can also be a sign  of cancer. Once again, lethargy or depression  is not a symptom confined to  cancer, but an accumulation of any of  these signs is reason enough to speak  with your veterinarian.

2. Changes in Bathroom Habits

Changes in your pet’s urinary or bowel habits –  difficulty using the  bathroom, frequent bathroom use, blood in urine or  stool – these are all  potential signs of cancer.

1. Evidence of Pain

Limping or other evidence of pain while the pet  is walking, running, or  jumping is mostly associated with arthritic  issues or joint or muscle diseases,  but it can also be a sign of cancer  (especially cancer of the bone).

 

Are Pets A Luxury?

Are Pets a Luxury?

by Nicolas, selected from petMD

Ever marveled at how much more livable your life is now that you’re  lucky  enough to have pets in it? Wondered how you could function without  their  presence? Yet you constantly field annoying comments questioning  how much you  spend on them, right? As if keeping pets was a mere luxury…

Driving to work early Sunday morning I caught a snippet of the American  Public Radio show, On  Being.  Among other ontological tidbits, the guest, celebrated poet and  scholar  Elizabeth Alexander, addressed the following question: Is poetry a  luxury?

Her answer, a thoughtful “no” to the notion of poetry’s ready dispensability  for its elite or cushy connotations, was based primarily  on its permanence as  cultural touchstone through the ages. When did we  not have poetry? This form of  communication is purportedly as old as the  earliest civilizations. Hence, it’s  posited, we must harbor a  quintessentially human need to engage in it.

Which, of course, got me to mulling over much the same with respect to our  pets: Are they a luxury?

Excessive, indulgent, inessential, hedonistic, frilly, sumptuous,   extravagant. Such are the adjectives the word, “luxury” denotes. None  of  which, I’d argue, apply to my own conception of the animals I keep as  pets.  Nor is it likely to jibe with your worldview of petdom — not if  you consume  animal infotainment, like this blog, on a regular basis.

After all, some of us don’t necessarily see animal keeping as a personal   choice. We view animals among us as the result of the millennia old  process of  domestication — a complex, symbiotic relationship that serves  as a significant  measure of our humanity.

Which is perhaps why so many of us feel almost compelled to live  alongside  animals. This, despite the fact that with all our modern  advances we’ve mostly  “aged out” of keeping pets as ratters, hunters,  and defenders (among other  survival-based uses). Because, as the  argument goes, there’s something so  fundamentally co-evolutionary (about  dogs and cats in particular) that we  continue to forge lasting bonds  with them in spite of the less pressing need to  keep them close.

No, pets are decidedly not luxuries — not any more than  anything  else we might consider “essential” to our quality of life that  can also be said  to be a luxury. After all, we humans need no more than  food, water, clothing  and shelter to survive. All else is luxury, by  that standard.

Yet I’m also convinced the same cannot be said for all pet owners (we all know who they are). Nor do I expect everyone to agree that pet keeping can possibly be essential. Pets, they’ll say, are nothing more than a self-indulgent drain on personal resources.

Though, to rebut the naysayers, I might offer the case of the old woman   whose only reason to get out of bed is to feed her cat. I do understand  the  reasoning of those who wonder how far we as a society should go to  shoulder the  expenses not only of our human citizenry, but that of their  animals as  well.

Because if animals are deemed essential, non-luxury goods, our social   services would surely expand to meet the demand for low income pet care. Which  is sort of where we’re headed… for better or worse.

Then there’s the other end of the spectrum within the animal crowd: The   puritanical animal rightists who believe pets are the ultimate luxury, and that  keeping them “enslaved” to humans is no less morally egregious  than wearing  their fur or killing them (in the case of wolves) from  helicopters for  sport.

Moreover, the fact that we can and do subjugate them to our will and  call  them essential to our personal psyches and to our need to thrive is an affront  to their own physical and psychological welfare.

High-volume arguments from both camps aside, it’s clear the case is  thick as  mud. All of which only serves to make me ponder this gem all  the more: If  pets are a luxury, what does that say about veterinary medicine?

5 Ways to Stay Healthy When Traveling

5 Ways to Stay Healthy When Traveling

by Megan, selected from Experience Life

I don’t care what that old cliché says. Ask  anyone who travels on a regular  basis  and they’ll tell you: Getting there is  most definitely not half  the fun. At least  not if you’re a health-conscious person. Traveling, whether  for business  or pleasure, can wreak havoc on everything from  your meticulous  workout routine to your measured-down-to-the-last-carb          eating plan. The  result is a potential double whammy.  Not only do you feel less than your best   self while on your trip, you may also find that, upon  returning, you’ve lost  the motivation and momentum to return to your  healthy habits.

While keeping in shape and eating well on the road can be challenging,  it’s  far from impossible. Particularly if you’ve been more or less on  the straight  and narrow while at home. “If you’re already exercising,  eating right and  sleeping decently, you’ll have a solid foundation to  stay healthy and deal with  the stress you confront when traveling,” says  Alisa Cohn, an executive coach in  Brookline, Mass. So before you add  another mile to your frequent-flier tally,  heed the  following healthy-travel tips, which take you from pre-takeoff to   post-touchdown and everything in between.

Arrive in Good Shape Whether you’re going by plane,  train or automobile, you can usually  count on one thing: encountering some  surprises and setbacks. In terms  of logistics, it might be a delayed train, a  massive traffic jam or a  lost suitcase. In terms of your  personal regimen, it  might be a missed meal or an especially  uncomfortable hotel room. That’s no  reason to stay home, of course; you  just need to adjust your  everything-will-be- flawless expectations.

“Before you head out the door, accept that obstacles will pop up, and  have a  strategy to deal with them,” says Cohn. Long lines at the  airport? Bring  reading or listening materials (books on tape are ideal)  to pass the time. A  two-hour stop on the tarmac before you even take  off? Engage in a series of  deep breaths to center yourself, then pull  out a notebook and start writing  some of those long-put-off letters to  dear old friends.

Even if your trip is a best-case scenario, you need to be especially  mindful  of your physical health. If you’re flying, staying hydrated is  your No. 1  priority. Most plane cabins have between 10 and 20 percent  humidity, which puts  them on  a par with most of the world’s deserts. To counteract the  aridness,  which can sap your energy, squelch your immune system and slow  your blood flow,  drink half an ounce of water for every pound you  weigh, per day. (This formula  applies once you touch ground, too – the  more hydrated you are, the better your  body and mind will function.)

It might also be wise to bring your own supply of H2O; a recent study  from  the Environmental Protection Agency found that one in eight  airplanes – or  nearly 13 percent of the domestic and international  airline fleet – has water  that fails to meet U.S. safety standards.

Skip caffeine and alcohol, as they further dehydrate you. Instead, when  the  beverage cart comes around, ask for cranberry or orange juice.  “Cranberry juice  is full of antioxidants and is a quick boost to your  immune system,” says  Philip Goglia, founder of Performance Fitness  Concepts, a nutrition and fitness  clinic in Los Angeles. (It’s also full  of sugar, though, so don’t overdo it.)  An 8-ounce glass of orange juice  contains a solid dose of vitamin C (good for  immunity, which can suffer  during travel), plus 400 to 500 milligrams (mg) of  valuable potassium.  The body excretes excessive amounts  of potassium and  sodium during long flights, according to Johnson Space  Center researchers,  which can lead to decreased muscle strength and  diminished physical and mental  reflexes.

Or consider another good, low-cal drink option with a vitamin and  mineral  boost: Stow a few packets of Emer’-gen-C drink mix in your  carry-on. Pour a  packet in a big bottle of water before you take off and  you’ll have your  beverage needs handled for the entire flight.

Nowadays, the food on planes is as scarce as it is scary, so be sure to   bring along enough wholesome food and snacks to hold you over (pack some  snacks  for the airport, too, so those hubcap-size cinnamon buns or  king-size bags of  Fritos won’t tempt you). Strive for lighter and more  nutritious foods that can  handle a few hours without refrigeration, like  raisins, string cheese, trail  mix, individual packets of applesauce or a  pita filled with spinach and goat  cheese.

Because traveling requires long bouts of sitting, periodically standing  up,  walking around and stretching are vital to keeping your blood  flowing freely  and your body functioning optimally. On an airplane, you  should get up and move  around at least once an hour and, in a car, stop  at least every two hours for a  stretch break. If you’re stuck in your  seat, try to move your legs regularly.  Flex and point your toes, do  circles with your ankles, extend your legs at the  knees. For another  good seated stretch, place your left hand on the  middle of  your right thigh and twist your head, neck and back until you  feel a good  stretch in your back. Hold for 30 seconds and repeat on the  opposite side. Stay  active on the ground too: While waiting for your  flight, walk around the  concourse. You’ll have plenty of sitting time on  the plane.

Make Time to Sweat Once you reach your destination, you  might feel tired or  jet-lagged, but keep in mind that when you’re on the road,   exercise is the best way to keep your energy levels high and stress at bay, says  Suzanne Schlosberg, author of Fitness for Travelers: The Ultimate Workout  Guide for the Road (Houghton Mifflin, 2002). Also, when your days are  filled with  dawn-to-dusk business meetings or other activities, your exercise  time  might be the only peaceful moments you have to yourself.

To reap the benefits of exercise, though, you have to make it a priority  and  schedule it into your daily itinerary. “Doing it first thing in the  morning is  the best way to guarantee you’ll get a workout in,” says  Gregory Florez, a  personal trainer and spokesperson for the American  Council on Exercise.

  • If possible, book a hotel with at least a basic gym. No dice?  Use your  room. Bring along exercise bands, which can double as dumbbells  for weight  training, a Pilates ring, a yoga video or DVD (call ahead to  see if rooms have  VCRs or DVD players) or a jump rope.
  • Not into  packing your own equipment? Ask the front desk for a map of the  area  and recommendations for walking and running routes.
  • Bad weather? Hit the hotel stairs or do a strength routine in your room using just your body weight. Schlosberg recommends a circuit of pushups, triceps dips, back extensions, crunches (both regular and twisting, to work your obliques), lunges and heel raises. Do eight to 20 repetitions of each move.
  • Pack your fitness essentials: running or cross-training  shoes, socks, a  sweat- wicking shirt, shorts and, for women, a sports  bra. If you’ll be  exercising outside, depending on the temperature, you  might need sweatpants,  running tights, a windbreaker or heavier jacket, a  hat and a pair of gloves.  Don’t forget your heart-rate monitor. (OK, so  you may have to pack an extra  bag, but it will be worth it.)
  • If  you’re a dedicated exerciser who follows a tried-and-true routine,   reset your expectations for workouts on the road. An all-or-nothing  attitude is  nothing but trouble when time is tight and so many factors  are out of your  control. “Aim to maintain – not improve – your fitness  level,” advises  Florez.
  • If you have only 30  minutes, and you’re used to an hourlong workout, dial  up the intensity by adding intervals to cardio sessions.
  • One  last tip: Schedule a quick workout as soon as you arrive. It will help   you lose that restless, groggy feeling you get from sitting too long,  and it  will also improve your chances of sleeping well that night. Try  to arrive early  enough so you can check into your room, drop your  luggage and don your workout  wear. It doesn’t have to be a long workout –  even 15 minutes will make a huge  difference. “But doing it right away  is critical,” says Florez, “otherwise,  your chances of exercising  dissipate dramatically. Once you begin to check  email, switch on the TV  or start making arrangements with friends or   colleagues, it’s all over.”

Eat Right and Often With a Burger King beckoning at  every freeway exit and  airport concourse, and executive-dining establishments  serving up giant  portions of heavy food, traveling can set you up for weight  gain. The  key here is to be strategic, and to use the support systems at your   disposal.

The cardinal rule: Don’t wait to eat until you’re really hungry. “If you  do,  it’s a guarantee you’ll overeat when you get the chance,” says  nutritionist  Goglia. In the morning, don’t leave your hotel without  eating an energizing,  healthy breakfast. Goglia advises setting up a  standing room-service delivery  of oatmeal or eggs and fresh fruit. On  your day of arrival, ask that it be  delivered at a specific time every  morning, so you don’t have to think of it  the night before. If you know  that stopping for lunch might not be possible,  request a box lunch –  like a grilled chicken sandwich, fresh fruit and an  oatmeal cookie – to  be delivered when your breakfast arrives.

When you head out for the day, bring along a few  nutritious snacks – such as  raw almonds, raisins, apples, bananas or  oranges – and munch on them throughout  the day to fend off hunger  attacks. Room service not an option? Hit the local  grocery store and  load up on bananas, apples, trail mix, whole-grain crackers,  bottled  water and other nonperishables to keep in your room. Don’t be afraid to  offload some of the stuff in your minibar to make space for your  self-supplied  yogurt, juice or hardboiled eggs.

At dinner, the trick is to avoid getting stuffed with oversized servings   that can exacerbate jet lag and other digestive woes. Begin with a  broth-based  soup, salad or veggie-based appetizer, advises Chris  Filardo, MS, RD, of the  Produce for Better Health Foundation in  Wilmington, Del.

“Studies have shown that you eat about the same volume of food every  day,”  she says, “but the caloric content can vary greatly based on the  choices you  make, so fill up with low-density salad and soup before  diving into your more  substantial entrée.”

If you’re not particularly hungry, consider ordering two appetizers in  place  of an entrée (of course, if all they have is popcorn shrimp and  buffalo wings,  don’t bother). If you’re up for both dinner and dessert,  play a game of  if/then: If you’re craving a huge steak, order one – but  then choose berries or  similar fruit for dessert. If you’re drooling  over a slab of chocolate cake,  have it – but go with grilled fish and  steamed veggies for your entrée.

Catch Some Z’s Sleep is as vital to your health as  proper exercise and nutrition, but  it’s a much less tangible goal when  traveling. “You can’t will yourself  to go to sleep if you’re not tired,” says  B. T. Westerfield, MD,  president of the Kentucky Sleep Society. You can,  however, lower the  barriers to a good night’s slumber, which include, among  other things,  jet lag, an uncomfortable pillow and external noise.

When it comes to jet lag, realize that for every time zone you travel   through, it generally takes your body a day to adjust. Going from  Chicago to  Minneapolis won’t throw you out of whack, but flying from  Philadelphia to  Seattle will. If it’s possible, plan on arriving a day  or two before any big  meetings so you can adjust, advises Westerfield.  There are also some measures  you can take to minimize jet lag.

  • About  a week before your trip, adjust your schedule at home to slowly   integrate the new time zone. If you’re flying from the East Coast to the  West  Coast, for instance, stay up an hour later than normal. (If you’re  flying in  the opposite direction, get up an hour earlier than usual.)
  • On  travel day, try to schedule your flight so you arrive in the early   evening and then stay up until 10 p.m. If that’s not possible, and you  arrive  in the morning or afternoon and need a nap, take one no longer  than two hours,  and no closer than five hours before bedtime. You might  also try an  anti-jet-lag homeopathic remedy ( www.nojetlag.com) or anti-jet-lag diet ( www.antijetlagdiet.com) for additional support.
  • If  you have trouble sleeping that first night or two, you can opt for a   natural sleep aid like melatonin. Take 3 mg to 5 mg about three hours  before  you wish to sleep,  suggests Westerfield. Several studies have found that  melatonin can be  effective for preventing or reducing jet lag, particularly for  crossing  five or more time zones and when traveling east, according to the   National Sleep Foundation.
  • Exercise before you travel and right  when you arrive, according to a  University of Toronto study. Also soak  up some sun as soon as you land. Natural  sunlight is the best way to  reset your internal clock.
  • At night, follow your usual bedtime  routine, says Eileen McGill, the sleep  concierge at New York City’s  Benjamin Hotel. “If you always read or shower  before bed, do the same  thing on the road,” she says. And bring some  personal  items from home to re-create your regular environment. If  you’re attached to a  pillow from home, pack it. Bring a favorite,  soothing bedside picture and some  lavender essential oil to freshen a  stale-smelling room and scent your linens  before bed.
  • If you’re a  sensitive sleeper, consider accessories like an eye mask to  block out  light and a sound machine to  provide a soothing background of “white  noise.” Foam earplugs have saved  many a traveler located too close to a noisy  ice machine, elevator or  intersection.
  • If you’re tense, take a warm bath to work out the kinks. Finally, ask for an  extra blanket and then set the  thermostat to a sleep-enhancing mid-60s, advises  McGill. A too-hot room will have you tossing all night.

Aim for a Righteous Reentry You’ve successfully survived  your trip and are on the way home. But  don’t make the mistake of thinking that  your trip ends when you walk  through the door and plunk your luggage down. You  need to make a smooth  transition into your regular life, and that requires some  forethought.

Try to allow yourself a day for reentry into the real world before  returning  to work. For example, if you have to work on Monday, then come  home on  Saturday. If you are returning  to a significant other or small children, stop  thinking about work on  the trip home from the airport and focus on the people  who will greet  you. “If your kids or your spouse tumble out of the house to  meet you,  and you’re still working in your head, that’ll just cause unneeded   aggravation,” says Libby Mills, a Philadelphia-based lifestyle coach.

If you’ll be coming home to an empty house, straighten it up before you   leave (being greeted by chaos and dirty dishes is a huge energy drain).  Have  some kind of quick, healthy meal available, like an organic frozen  dinner or  pasta with steamed vegetables, so you’re not tempted to call  Domino’s. Drink a  big glass of water to rehydrate and go for a 20- to  40-minute brisk walk to  clear your head.

If you’ve traveled long or far, give yourself a break when it comes to   diving back into your regular fitness routine, advises personal trainer  Florez.  You may be unmotivated or jet-lagged for the first few days, and  pushing  yourself too hard could backfire, sapping your energy and  lowering your  immunity. “On your first day back, aim for half your  normal workout and  remember to devote a good amount of time to  stretching,” says Florez.  “Stretching helps work out muscle tension and  the accumulated physical and  mental stress that come with travel.”

For the next two to three days, strive for 10 to 15 percent less intensity  than your usual routine, then resume your  regular sessions at full strength.  “However, if you’re feeling unusual fatigue or muscle soreness, dial it back  again for  at least two more days,” Florez says. Otherwise, you risk  both  additional fatigue and an injury, which could set you back significantly.

The last step: Take stock of what went well on your  trip, and what could  have gone better. Were there specific  things you wished you had brought along  or planned for? Keep a running  pack-and-plan travel list on your  computer,  then adjust it following each voyage. Tape the list to your  carry-on so you’ll  have it on hand when you prepare to go again.

Prepare well, harvest your own insight, heed your own advice and, before  long, you’ll have healthy travel down to a science.

Dimity McDowell is a freelance writer who specializes in sports and  fitness.

Tips to Avoid 6 Common Travel Scams

Tips to Avoid 6 Common Travel Scams

By Samantha, selected from DivineCaroline

Travel season is heating up along with the weather, which means scammers  are  bringing their A-game in hopes of separating you from your money.  Whether  you’re taking the kids to Disneyland, spending a romantic week  in Aruba, or  heading to Duluth for your cousin’s wedding, you need to  know what to look for  to protect yourself.

The fact is, travel scams vary widely, from pickpockets to legal resort  charges—don’t assume that  legitimate businesses can’t legally scam you, because  many can and  will. The Better Business Bureau (BBB) reports that Americans are   tricked out of $10 billion per year in travel-related scams. From shady  cabbies  to too-good-to-be-true vacation packages, here’s what to be  aware of:

Time Share Scams

If you live in the U.S. you’ve probably gotten calls for a free or   incredibly cheap vacation to Mexico or some similar warm destination  with the  caveat that you sit through a time-share presentation.  Seems reasonable, and who wouldn’t  want a vacation home for which they  don’t have to pay full price or maintain?  The problem arises when you  succumb to the hard sell, and then are never able  to actually use the timeshare because it’s oversold. Many of the timeshare condos are illegal,  or nearly so, and you could  lose tens of thousands of dollars with no  recourse but to complain to the BBB.  If you are interested in a  timeshare, do your research and go through a  reputable company with good  customer reviews.

Surprise Fees

Surprise fees and charges are a problem in all corners of the travel   industry, from hotels and resorts to airline tickets. Travel companies  are  legally allowed to quote ridiculously low prices and then tack on  fees for  things you expected to be included, such as use of the gym or  pool, or the  ability to check your bags. Even if you don’t use the gym  or pool, resorts can  require all guests to pay their “resort fee,” which  can make your vacation a  lot more expensive than you expected. Experts  recommend using a travel agency  that will give you an “all in” quote so  you know exactly how much you’ll be  paying before you go.

Rental Car Scams

When you rent a car, you are given the opportunity to look for and  report  damage before you drive it off the lot so that you aren’t charged  for damage  you didn’t cause. However, some shady companies count on  your either not doing  the inspection, or not noticing hidden damage such  as under the car so that  they can charge you for it later. Customers  can also be charged a “loss of use”  fee and most will suck it up and  pay, but then the car—damage and all—is  returned to the fleet to gouge  the next person who comes along.

Cabbies

Cabbies, especially in foreign countries, are notorious for overcharging.  They can do this by setting the  meter for the night/weekend rate during  a weekday, quoting an unreasonable  price, or “dropping” your large  bill, then switching it for a hidden, smaller  one and accusing you of  underpaying. You can protect yourself by calling a  reputable cab company  from your restaurant or hotel instead of hailing one on  the street, and by knowing the going rate in advance.

In Las Vegas, a common taxi scam is for the driver to unload your  bags in a  hurry and then drive off without you realizing that one of  them is still in the  trunk. It pays to always be alert and on your toes  when traveling, especially  in Vegas.

Imposters

A typical way travelers get scammed is by people pretending to be  someone  they’re not. For example, it’s becoming increasingly common for  scammers to  call hotel guests in the middle of the night claiming to be  the front desk.  They say there was a problem with your credit card and  need the number again,  counting on the fact that you’re too sleepy to be  suspicious.

In other countries, scammers will pose as “tourist police,” and demand  to  check your wallet for counterfeit money. They’ll look official and  may even  flash a badge, but after they disappear you’ll realize your  cash went with  them. “Hotel inspectors” in Europe may ask to check your room—one  distracts you while the other  helps himself to valuables left on the dresser or  desk. Don’t let them  in, even if they look official.

Summer Vacation Shysters

Summer is a busy time for scammers and con artists, and they work in  a  couple of different ways. Fake travel companies will advertise   too-good-to-be-true package deals to college students who want to go  somewhere  awesome for their summer break and don’t have the patience or  experience to do  their research. The students will buy the cheapest  deal, and then the company  will disappear—with their money.

Another common ploy is for scammers to check Facebook or other  social media  for young people who post about their vacations. They can  get a remarkable  amount of information about people that way, and then  they will contact the  grandparents by email, claiming to be the  traveling grandchild in need of wired  money. If you ever get a message  from a loved one who is traveling and needs  money, always call and speak  to them directly before sending it.

Avvo.com is a  free  social media platform that provides a health and legal Q&A  forum and  directory which rates and profiles 90 percent of all doctors  and lawyers in the  U.S. Avvo recently launched “No Question Left  Unanswered,” a campaign aimed at  providing trusted answers by licensed  doctors to a million consumer health  questions in 2012.

How To Stay Healthy Even If You Eat Junk, Smoke Ciggies, Skip Exercise & Booze It Up

How To Stay Healthy Even If You Eat Junk, Smoke Ciggies, Skip Exercise & Booze It Up

By Lissa Rankin

Ever since we docs started teaching people the importance of smoking  cessation, moderation in alcohol intake, a nutritious, mostly plant-based diet,  daily exercise, and weight control, millions of people have been beating  themselves up for unhealthy lifestyle habits.  Yet the guilt and shame so  many feel hasn’t led to significant improvements in the health of the general  public. Even though people know how to live a “healthy” lifestyle, most choose  not to. Instead, rates of diabetes, obesity, high blood pressure, heart disease,  and other largely preventable diseases are on the rise.

Bummer.

While lots of people rattle off about the importance of healthy lifestyle  modifications – and as a green-juicing, exercising, non-smoking, health food  junkie, I agree with them – what shocks me is how few are talking about the  other critical factors that contribute to health and longevity – the factors  that are arguably even more important than diet, cigarette use, alcohol intake,  weight, and exercise.

Some Diseases Are Preventable

Before I share with you these factors that may shock you, let me start with a  hat tip to conventional medical wisdom. Yes, some diseases are largely  preventable. If you’re a 3 pack-a-day smoker who winds up with lung cancer,  you’re probably feeling pretty crappy about your cancer because you know that if  you had never smoked, you probably wouldn’t have been saddled with that disease.  If you’ve been eating at McDonalds every day, it won’t surprise you if a heart  attack knocks you flat and you have to get bypass surgery. If you’ve been  boozing it up for three decades and you wind up with cirrhosis of the liver,  well… not to be harsh, but you knew that might happen, right? If you’re four  hundred pounds and you get diabetes, um… need I say more?

Yes, if we aim to lead optimally healthy lives, diet, exercise, weight  control, alcohol intake, and cigarette use matter.

Some Unhealthy People Live To Be 100

But let’s face it. Some smoking, boozing, overweight, junk food binging couch  potatoes stay healthy and die of old age. As a physician, these people have  always blown me away. How are their bodies so resilient to such poisons? Is it  genetic? Is it just dumb luck? These people left me scratching my head, until I  was doing the research for my book Mind Over Medicine: Scientific Proof You  Can Heal Yourself (Hay House, 2013).

Clearly, there are many factors contributing to why one person winds up sick  when another stays healthy, in spite of poor health habits. The same is true for  the health nut who is doing everything “right” but still winds up sick.

So what are these factors that your doctor probably isn’t discussing with  you?

Loving Community Equals Health

Let me start by telling you a story.

Once upon a time, a tribe of Italian immigrants crossed the Atlantic and  settled in Roseto, Pennsylvania, where they didn’t exactly live the most  “healthy” lifestyle. They ate meatballs fried in lard, smoked like chimneys,  boozed it up every night, and pigged out on pasta and pizza. Yet, shockingly,  they had half the rate of heart disease and much lower rates of many other  illnesses than the national average. It wasn’t the water they drank, the  hospital they went to, or their DNA. And clearly, it wasn’t their stellar diet.  So what was it that made the people of Roseto so resistant to heart disease?

One physician, baffled by their low rates of heart disease, studied the  townspeople to determine why they were so protected.

The Effects of Loneliness On The Body

What his researchers found is that the tight knit community living in  multi-generational homes and enjoying communal dinners and frequent festivities  provided solace from the loneliness so many people feel. The love and support of  others in the close knit community alleviated the stress and overwhelm many  lonely people feel. Researchers posit that the stress lonely people feel, which  increases cortisol levels and activates the sympathetic nervous system, raising  heart rate, elevating blood pressure, incapacitating the immune system, and  increasing the risk of heart disease, is responsible for much of the illness  lonely people experience.

Because the people of Roseto never felt alone, they rarely died of heart  disease – most died of “old age”- even though they smoked, ate poorly, and  drank.  As it turns out, alleviation of loneliness is preventative  medicine, and the scientific data suggests that loneliness is a stronger risk  factor for illness than smoking or failure to exercise.

Why One Person Gets Sick & Another Stays Healthy

It’s not just loneliness that contributes to whether you get sick or stay  healthy. As I discussed in my TEDx  talk, it’s not just your relationships that affect your health – it’s work  stress, financial stress, mental health issues like depression and anxiety,  whether you’re optimistic or pessimistic, and whether or not you’re actively  engaging in potentially stress reducing activities like creative expression,  sex, and spiritual activities like prayer, attending religious services, or  meditation.

For example, let’s take one person who eats poorly, smokes, and never  exercises, but who enjoys an incredible marriage, a great family, fabulous  friends, a rewarding and financially lucrative job, a sense of life purpose, a  healthy spiritual life, a blossoming creative life, and a kickin’ sex  life.  Aside from the cloud of smoke infusing the lungs with toxins and the  poisons this person’s body is ingesting, this kind of lifestyle has been  scientifically proven to result in better health than the lonely individual in  an emotionally abusive marriage, with a soul-sucking job, no sex life, an absent  spiritual life, and no creative outlets. The scientific data suggests that the  “unhealthy” individual with an otherwise healthy, balanced life is more likely  to live a long, healthy life than a nonsmoking, abstaining vegan with a personal  trainer who is unhealthy and miserable in all other facets of life.

Make sense?

How Healthy Is Your Life?

In my upcoming book, I go into great detail, proving how each of these  factors of a healthy life affect the physiology of the body, but until then, let  me just assure you that what I’m suggesting is true. I’m not recommending that  you pick up smoking, drinking, or overeating. But  I am suggesting that you start thinking about your health beyond the traditional  confines of how most people define health.

Are you lonely? Are you stressed at work?  Are you depressed? What would  it take to alleviate your loneliness, cut back on your job stress, and get  happier?

Expanding how I think about health,

Lissa

Lissa Rankin, MD: Creator of the health and wellness communities LissaRankin.com and OwningPink.com, author of Mind Over Medicine:  Scientific Proof You Can Heal Yourself (Hay House, 2013), TEDx speaker, and Health Care Evolutionary. Join  her newsletter list for free guidance on healing yourself, and check her out  on Twitter and Facebook.

New Conservation Service Corps Will Combat Unemployment

New Conservation Service Corps Will Combat Unemployment

By Molly, selected from TreeHugger

The  latest jobs report from the Department of Labor’s Bureau of Labor Statistics  has given  Americans little hope to believe that our country will emerge from  its  economic doldrums soon. This summer, however, one bright spot could   emerge.

Earlier this year, a Federal Advisory Committee appointed  by the Departments  of Interior and Agriculture commenced work on  creating a set of recommendations  to establish and implement a 21st century Conservation Service Corps modeled after the  Great Depression era Civilian Conservation Corps (CCC). I am honored to serve on  this committee, and think it presents  an enormous opportunity for young men and  women, as well as veterans, to  serve their country at home in a beneficial way  for themselves and our  economy [Disclaimer: my views are my own and are not not  to be  interpreted as the views of the Committee].

For those who are not  familiar with its history, the CCC was a federal jobs  program that  enrolled young men nationwide in an effort to build parks, trails,  visitor centers, and complete conservation projects. In addition to  building a  significant portion of America’s parks and conservation  infrastructure, Corps  members received vital job skills and were paid  wages on a monthly basis, a  portion of which were sent home to their  families. During WWII, the CCC program  came to an end as federal  priorities shifted during wartime, and many CCC  members had already left  for jobs and to serve in the military.

It therefore seems  appropriate that as more of our troops return home today,  we put our  veterans’ training and expertise to use at home once more. According  to  BLS, unemployment crept up last month to 8.2 percent.  This number is even   higher for returning veterans (12.7 percent) and for youth (16.9 percent).   Additionally, in some low-income minority communities, unemployment rates   remain as high as 50 percent. The effects of long-term unemployment on these   Americans not only negatively affects their own lives, but has well-documented  impacts of significance on the national economy. In fact, unemployed young people are costing Americans billions of tax  dollars.

A  21st Century Conservation Service Corps would help to remedy this   problem, all while addressing a significant amount of deferred  maintenance on  America’s public lands in a cost-effective way. It’s  estimated that the  “backlog” of work that needs to occur in places like  national parks, national  forests, and on wildlife refuges exceeds $75  billion. One federal study showed  that Corps can complete the work at  56 percent of the cost that it would take  through other means. Of course, it’s  not entirely fair to say that this work  isn’t already occurring.  Claiming the historic CCC as their model, there is  already a network of  federal, state, and local nonprofit Corps that exists  nationwide,  enrolling approximately 30,000 young people annually. The national   AmeriCorps program has also helped to significantly benefit youth and   communities, and has proven to be a vital component of many Corps  programs.

The results of a recent six-year study evaluating the impact of  21 Corps indicated that they are effective:  educational enrollment and  employment by corps members increased from  50 percent to 67 percent over the  course of the study, and nearly two-thirds of  program participants (63.9  percent) said that their participation in a  Corps helped them secure a job, and  three out of four (77.1 percent)  said the experience gave them a job-hunting  advantage. These kinds of  benefits are in addition to the stipends and wages  that participants  receive and in turn, reinvest in local economies.

Some  examples of projects that are scheduled to occur this summer that would  be similar to projects completed by a future 21st Century Conservation  Service  Corps include: (1) the restoration of three ponds in the Angeles  National  Forest that provide habitat for the threatened California  red-legged frog by  the Los Angeles Conservation Corps, (2) the ongoing  repair of the eastern  boundary fence around Glacier National Park by the  Montana Conservation Corps,  (3) the work of Conservation Corps Minnesota  and Iowa to repair the essential  Feldtmann Ridge Trail of Isle Royale  National Park that allows visitors access  to the interior of the island,  (4) the restoration of historic CCC cabins and  prairie habitat by  American Youthworks’ crews in North Texas’s LBJ and Caddo  National  Grasslands, and (5) wildland firefighting and habitat restoration by   veterans fire corps operated by the California Conservation Corps,  Southwest  Conservation Corps, and the Student Conservation Association.

So  how can you help ensure that the vision for a 21st Century  Conservation  Service Corps becomes a reality? This week, the Federal  Advisory  Committee will submit its recommendations and report to Secretary of   Interior Ken Salazar and Secretary of Agriculture Tom Vilsack. You can  urge  both of their departments to implement the Corps by writing emails,  letters,  and making phone calls. You can also contact your  Congressional representatives  and inform them that you support efforts  to implement this productive and vital  cost-saving effort. It will put  many more veterans and young people back to  work, boosting morale while  growing the nation’s short and long-term tax base.  It will also help to  restore some of America’s beloved national treasures.

Mary Ellen Ardouny is Interim CEO of The Corps Network, the national association of Service and  Conservation Corps.

 

Best Time To Carry Out Spells And Rituals

 

Best Time To Carry Out Spells and Rituals

If a need is urgent then you can work at any time and picture the full moon or rising dawn whose energies you need, even at a different time of the month or at darkest midnight.

Sometimes the nature of the ritual will dictate the timing. For example, a new beginning spell can be launched on any new date; the first day of the month, the first day of the year, any Sunday, the first day of the week, the first hour after dawn or at the crescent moon when it first appears in the sky. Best of all is the first hour after dawn on a Sunday, which is ruled by the Sun, and so offers a double dose of power for that new beginning.

Elder’s Meditation of the Day July 14

Elder’s Meditation of the Day July 14

“It was good for the skin to touch the earth, and the old people liked to remove their moccasins and walk with bare feet on the sacred earth… The soil was soothing, strengthening, cleansing, and healing.”

–Chief Luther Standing Bear, TETON SIOUX

Touching the earth – getting grounded, centered. There is magic in touching the earth and feeling her healing power. This is especially healthy to do during a troubling time when our minds are racing or can’t stop thinking or are locked onto fear or resentment. When I need to feel free I can go to the Mother Earth. The Mother Earth is full of life and love. She always gives her powers to those who come to her. The Mother Earth is alive.

Today, my Great Spirit, let me remember to touch the earth. Let me slow down and live just for today. Let me be gentle, patient and kind.

Daily Motivator for July 14 – Whatever you can imagine

Whatever you can imagine

You are not your problems. You are not the world’s problems.

You are not your possessions. You are not your job title, your social  standing, your credit score or your bank balance.

You are a unique and beautiful spirit, immersed in a universe that’s  overflowing with abundance. You are a bundle of magnificent possibilities, with  the desire and the skills to fulfill those possibilities.

You are able to enjoy beauty and to give love. You can create joy where it  has not existed before and spread that joy far and wide.

You can brilliantly and successfully adapt and thrive in an endless variety  of situations. You can focus your awareness and your efforts to bring into  reality whatever you envision.

You are the wonderful and amazing person who can rise above all the pettiness  and succeed no matter what. You are whatever you can imagine, so always, always,  imagine the very best.

— Ralph Marston

 

The Daily Motivator 

12 Foods With Super-Healing Powers

12 Foods With Super-Healing Powers

Caring.com, supporting caregivers

As part of a healthy diet, whole foods play a significant role in helping our  bodies function optimally. There are hundreds of extremely nutritious whole  foods, but the dozen on this list do more than contribute healthy nutrients —  they help you heal. In fact, every food on this list boasts multiple healing  effects, from fighting cancer to reducing cholesterol, guarding against heart  disease, and more. Eat these super-healing picks and start feeling pretty super  yourself.

1. Kiwifruit This tiny, nutrient-dense fruit packs an  amazing amount of vitamin C (double the amount found in oranges), has more fiber  than apples, and beats bananas as a high-potassium food. The unique blend of  phytonutrients, vitamins, and minerals found in kiwifruit helps protect against  heart disease, stroke, cancer, and respiratory disease. Kiwifruit’s natural  blood-thinning properties work without the side effects of aspirin and support  vascular health by reducing the formation of spontaneous blood clots, lowering  LDL cholesterol, and reducing blood pressure. Multiple studies have shown that  kiwifruit not only reduces oxidative stress and damage to DNA but also prompts  damaged cells to repair themselves.

Kiwifruit is often prescribed as part of a dietary regimen to battle cancer  and heart disease, and in Chinese medicine it’s used to accelerate the healing  of wounds and sores.

How much: Aim to eat one to two kiwifruit a day while  they’re in season, for the best taste and nutrition. California-grown kiwifruit  are in season from October through May, and New Zealand kiwifruit are available  between April and November.

Tips:

  • Kiwifruit contains enzymes that activate once you cut the fruit, causing  the flesh to tenderize. So if you’re making a fruit salad, cut the kiwifruit  last.
  • The riper the kiwifruit, the greater the antioxidant power, so let them  ripen before you dig in.

2. Cherries Cherries boast a laundry list of healing  powers. For starters, they pack a powerful nutritional punch for a relatively  low calorie count. They’re also packed with substances that help fight  inflammation and cancer. As if that weren’t enough, in lab studies, quercetin  and ellagic acid, two compounds contained in cherries, have been shown to  inhibit the growth of tumors and even cause cancer cells to commit suicide —  without damaging healthy cells. Cherries also have antiviral and antibacterial  properties.

Anthocyanin, another compound in cherries, is credited with lowering the uric  acid levels in the blood, thereby reducing a common cause of gout. Researchers believe anthocyanins may also  reduce your risk of colon cancer. Further, these compounds work like a natural  form of ibuprofen, reducing inflammation and curbing pain. Regular consumption  may help lower risk of heart attack and stroke.

In Chinese medicine, cherries are routinely used as a remedy for gout,  arthritis, and rheumatism (as well as anemia, due to their high iron content).  Plus they’re delicious.

How much: Aim for a daily serving while they’re in season  locally. And keep a bag of frozen cherries in your freezer the rest of the year;  frozen cherries retain 100 percent of their nutritional value and make a great  addition to smoothies, yogurt, and oatmeal.

Tips:

  • Buy organic, since conventionally grown cherries can be high in  pesticides.

 

3. Guavas Guavas are a small tropical fruit that can be  round, oval, or pear-shaped. They’re not all that common, so they might be hard  to find, depending on where you live. But if you can track them down, it’s more  than worth it. Guavas contain more of the cancer-fighting antioxidant lycopene  than any other fruit or vegetable, and nearly 20 percent more than tomatoes. Our  bodies can’t process much of the lycopene in tomatoes until they’re cooked; the  processing helps break down tough cell walls. However, guavas’ cell structure  allows the antioxidant to be absorbed whether the fruit is raw or cooked, and  the whole fruit offers the nutrition without the added sodium of processed  tomato products.

Lycopene protects our healthy cells from free radicals that can cause all  kinds of damage, including blocked arteries, joint degeneration, nervous system  problems, and even cancer. Lycopene consumption is associated with significantly  lower rates of prostate cancer; in addition, men with prostate tumors who  consumed lycopene supplements showed significant improvements, such as smaller  tumors and decreased malignancy. Lycopene has also been found to inhibit the  growth of breast cancer cells, and research suggests that this antioxidant may  also help protect against coronary heart disease.

This strange-looking little fruit is also packed with vitamin C and other  antioxidants. Serving for serving, guava offers more than 60 percent more  potassium than a banana, which can help protect against heart disease and  stroke. In fact, the nutrients found in guavas have been shown to lower LDL and  boost HDL cholesterol, reduce triglycerides, and lower blood pressure.

How much: Aim to eat fresh guavas as often as you can when  you can find them in stores. They’re not commonly available in the freezer  section; and most guava juices are processed and sweetened, so they don’t  provide the same superior nutrition that the whole, fresh fruit does. One to two  guavas a day is a good goal.

Tip:

  • Opt for the red-fleshed variety if you can; both are loaded with  antioxidants, but the red type has more than the white-fleshed apple  guava.

4. Beans Beans are a miracle food. They lower  cholesterol, regulate blood sugar and insulin production, promote digestive  health, and protect  against cancer. If you think of fiber, protein, and antioxidants and  immediately think whole grains, meat, and fruit, think again — beans offer all  three in a single package.

An assortment of phytochemicals found in beans has been shown to protect  cells from cancerous activity by inhibiting cancer cells from reproducing,  slowing tumor growth. Researchers at the Harvard School of Public Health  reported that women who consumed beans at least twice a week were 24 percent  less likely to develop breast cancer, and multiple studies have tied beans to a  reduced risk of heart disease, type 2 diabetes, high blood pressure, and breast  and colon cancers.

Beans deliver a whopping amount of antioxidants, which help prevent and fight  oxidative damage. In fact, the USDA’s ranking of foods by antioxidant capacity  places three varieties of beans (red beans, red kidney beans, and pinto beans)  in the top four — and that’s among all food groups. Beans are a great source of  dietary fiber, protein, and iron. They also contain the amino acid tryptophan;  foods with high amounts of tryptophan can help regulate your appetite, aid in  sleep, and improve your mood. Many are also rich in folate, which plays a  significant role in heart health. And depending on the type of bean you choose,  you’ll also get decent amounts of potassium, magnesium, vitamin B1 and B2, and  vitamin K. Soybeans are a great source of omega-3 fatty acids.

In Chinese medicine, various types of beans have been used to treat  alcoholism, food poisoning, edema (particularly in the legs), high blood  pressure, diarrhea, laryngitis, kidney stones, rheumatism, and dozens of other  conditions.

How much: Aim for a minimum of two servings of beans per  week.

Tips:

  • Adzuki and mung beans are among the most easily digested;  pinto, kidney, navy, garbanzo, lima, and black beans are more difficult to  digest.

5. Watercress Not only is watercress extremely  nutritious, it’s about as close as you can get to a calorie-free food. Calorie  for calorie, it provides four times the calcium of 2 percent milk. Ounce for  ounce, it offers as much vitamin C as an orange and more iron than spinach. It’s  packed with vitamin A and has lots of vitamin K, along with multiple antioxidant  carotenoids and protective phytochemicals.

The nutrients in watercress protect against cancer and macular degeneration,  help build the immune system, and support bone health. The iron helps red blood cells carry oxygen to  your body’s tissues for energy. The phytochemicals in watercress battle cancer  in three ways: killing cancer cells, blocking carcinogens, and protecting  healthy cells from carcinogens. They’ve also been shown to help prevent lung and  esophageal cancer and can help lower your risk for other cancers.

In Chinese medicine, watercress is thought to help reduce tumors, improve  night vision, and stimulate bile production (improving digestion and settling  intestinal gas). It’s used as a remedy for jaundice, urinary difficulty, sore  throat, mumps, and bad breath.

How much: Eat watercress daily if you can. In some regions,  it’s more widely available during the spring and summer, when it’s cultivated  outdoors. But since it can also be grown hydroponically in greenhouses, you can  find it year-round in many grocery stores and at your local farmer’s market.

Tips:

  • You can cook it, but watercress is better for you when you eat it raw. Tuck  it into a sandwich in place of lettuce.
  • Toss it with your favorite vegetables and eat it in a salad.
  • Watercress is great in pesto — just replace the basil with watercress — and  soups.
  • Use watercress as a wonderfully detoxifying ingredient in a juice or  smoothie.

6. Spinach You already knew spinach was good for you,  but did you know just how good? Spinach protects against eye disease and vision  loss; it’s good for brain function; it guards against colon, prostate, and  breast cancers; it protects against heart disease, stroke, and dementia; it  lowers blood pressure; it’s anti-inflammatory; and it’s great for bone health.  Spinach has an amazing array of nutrients, including high amounts of vitamin K,  calcium, vitamin A, vitamin C, folate, magnesium, and iron.

A carotenoid found in spinach not only kills prostate cancer cells, it also  prevents them from multiplying. Folate promotes vascular health by lowering  homocysteine, an amino acid that, at high levels, raises the risk of dementia  and cardiovascular disease, including heart disease and stroke. Folate has also  been shown to reduce the risk of developing colorectal, ovarian, and breast  cancers and to help stop uncontrolled cell growth, one of the primary  characteristics of all cancers. The vitamin C and beta-carotene in spinach  protect against colon cancer in addition to fighting inflammation, making them  key components of brain health, particularly in older adults.

Spinach is loaded with vitamin K (one cup of cooked spinach provides 1,111  percent of the recommended daily amount!), which builds strong bones by helping  calcium adhere to the bone. Spinach is also rich in lutein, which protects  against age-related macular degeneration, and it may help prevent heart attacks  by keeping artery walls clear of cholesterol buildup.

How much: Fresh spinach should be a daily staple in your  diet. It’s available in practically every grocery store, no matter where you  live, it’s easy to find year-round, and you’d be hard pressed to find a more  nutritionally sound, versatile green. So do yourself a healthy favor and aim for  a few ounces, raw or lightly steamed, every day.

Tips:

  • Add a handful of fresh spinach to your next fruit smoothie. It’ll change the  color but not the taste.
  • Conventionally grown spinach is susceptible to pesticide residue; stick to  organic.

7. Onions Onions get a bad rap for their effect on the breath, but  that’s not the only part of the body where they pack a wallop. Onions contain  potent cancer-fighting enzymes; onion consumption has been shown to help lower  the risk of prostate and esophageal cancers and has also been linked to reduced  mortality from coronary heart disease. Research suggests that they may help  protect against stomach cancer. Onions contain sulfides that help lower blood  pressure and cholesterol, as well as a peptide that may help prevent bone loss  by inhibiting the loss of calcium and other bone minerals.

Onions have super antioxidant power. They contain quercetin, a natural  antihistamine that reduces airway inflammation and helps relieve symptoms of  allergies and hay fever. Onions also boast high levels of vitamin C, which,  along with the quercetin, battles cold and flu symptoms. Onions’ anti-inflammatory properties  help fight the pain and swelling associated with osteo- and rheumatoid  arthritis. Onions are also extremely rich in sulfur and they have antibiotic and  antiviral properties, making them excellent for people who consume a diet high  in protein, fat, or sugar, as they help cleanse the arteries and impede the  growth of viruses, yeasts, and other disease-causing agents, which can build up  in an imbalanced diet.

 

How much: For all the health benefits onions provide, it  would be ideal to eat one a day. However, if that’s not doable for you, add a  few onions to your weekly grocery list and try to eat a little bit every day.  All varieties are extremely good for you, but shallots and yellow onions lead  the pack in antioxidant activity. Raw onions provide the best nutrition, but  they’re still great for you when they’re lightly cooked. And cooking meat at  high temperatures (such as on a grill) with onions can help reduce or counteract  carcinogens produced by the meat.

Tips:

  • Onions should be stored at room temperature, but if they bother your eyes  when you cut them, try refrigerating them for an hour beforehand.

8. Carrots Carrots are a great source of the potent  antioxidants known as carotenoids. Diets high in carotenoids have been tied to a  decreased risk in postmenopausal breast cancer as well as cancers of the  bladder, cervix, prostate, colon, larynx, and esophagus. Conversely, diets low  in carotenoids have been associated with chronic disease, including heart  disease and various cancers. Research suggests that just one carrot per day  could reduce your risk of lung cancer by half. Carrots may also reduce your risk  of kidney and ovarian cancers. In addition to fighting cancer, the nutrients in  carrots inhibit cardiovascular disease, stimulate the immune system, promote  colon health, and support ear and eye health.

Carrots contain calcium, potassium, magnesium, phosphorus, fiber, vitamin C,  and an incredible amount of vitamin A. The alpha-carotene in carrots has shown  promise in inhibiting tumor growth. Carrots also contain the carotenoids lutein  and zeaxanthin, which work together to promote eye health and prevent macular  degeneration and cataracts. In Chinese medicine, carrots are used to treat  rheumatism, kidney stones, tumors, indigestion, diarrhea, night blindness, ear  infections, earaches, deafness, skin lesions, urinary tract infections, coughs,  and constipation.

How much: Eat a serving of carrots each day if you can, and  enjoy them year-round. Carrots are good for you whether they’re raw or lightly  cooked; cooking helps break down the tough fiber, making some of the nutrients  more easily absorbed. For the best nutrition, go for whole carrots that are firm  and fresh-looking. Precut baby carrots are made from whole carrots and, although  they’re convenient, they tend to lose important nutrients during processing.

Tips:

  • Remove carrot tops before storing them in the fridge, as the tops drain  moisture from the roots and will cause the carrots to wilt.
  • Buy organic; conventionally grown carrots frequently show high pesticide  residues.

9. Cabbage Cabbage is a powerhouse source of vitamins K  and C. Just one cup supplies 91 percent of the recommended daily amount for  vitamin K, 50 percent of vitamin C, good amounts of fiber, and decent scores of  manganese, vitamin B6, folate, and more — and it’ll only cost you about 33  calories. Calorie for calorie, cabbage offers 11 percent more vitamin C than  oranges.

Cabbage contains high levels of antioxidant sulforaphanes that not only fight  free radicals before they damage DNA but also stimulate enzymes that detoxify  carcinogens in the body. Researchers believe this one-two approach may  contribute to the apparent ability of cruciferous vegetables to reduce the risk  of cancer more effectively than any other plant food group. Numerous studies  point to a strong association between diets high in cruciferous vegetables and a  low incidence of lung, colon, breast, ovarian, and bladder cancers.

Cabbage builds strong bones, dampens allergic reactions, reduces  inflammation, and promotes gastrointestinal health. Cabbage is routinely juiced as a  natural remedy for healing peptic ulcers due to its high glutamine content. It  also provides significant cardiovascular benefit by preventing plaque formation  in the blood vessels. In Chinese medicine, cabbage is used to treat  constipation, the common cold, whooping cough, depression and irritability, and  stomach ulcers. When eaten and used as a poultice, as a dual treatment, cabbage  is helpful for healing bedsores, varicose veins, and arthritis.

How much: The more cabbage you can include in your diet, the  better. A study of Polish women found that those who ate at least four servings  of cabbage per week as adolescents were 72 percent less likely to develop breast  cancer later in life than their peers who consumed only one weekly serving or  less.

Tips:

  • Try raw sauerkraut. It has all the health properties of cabbage, plus some  potent probiotics, which are excellent for digestive health.
  • Use the whole cabbage; the outer leaves contain a third more calcium than  the inner leaves.
  • Both are nutritional stars, but red cabbages are far superior to the white  variety, with about seven times more vitamin C and more than four times the  polyphenols, which protect cells from oxidative stress and cancer.

10. Broccoli You’ll find it difficult to locate another  single food source with as much naturally occurring health-promoting properties  as broccoli. A single cup of steamed broccoli provides more than 200 percent of  the RDA for vitamin C (again, more than oranges), nearly as much of vitamin K,  and about half of the daily allowance for vitamin A, along with plentiful  folate, fiber, sulfur, iron, B vitamins, and a whole host of other important  nutrients. Calorie for calorie, broccoli contains about twice the amount of  protein as steak — and a lot more protective phytonutrients.

Broccoli’s phytochemicals fight cancer by neutralizing carcinogens and  accelerating their elimination from the body, in addition to inhibiting tumors  caused by chemical carcinogens. Studies show evidence that these substances help  prevent lung and esophageal cancers and may play a role in lowering the risk of  other cancers, including gastrointestinal cancer.

Phytonutrients called indoles found in broccoli help protect against  prostate, gastric, skin, breast, and cervical cancers. Some research suggests  that indoles also protect the structure of DNA and may reduce the risk of  prostate cancer. Extensive studies have linked broccoli to a 20 percent  reduction in heart disease risk. In Chinese medicine, broccoli is used to treat  eye inflammation.

How much: If you can eat a little broccoli every day, your  body will thank you for it. If you can’t swing it, aim for eating it as  regularly as possible. Like many other vegetables, broccoli provides fantastic  nutrition both in its raw form and when it’s properly cooked. Cooking reduces  some of broccoli’s anticancer components, but lightly steaming it will preserve  most of the nutrients. Broccoli is available fresh year-round in most areas, but  if you can’t find it where you live, frozen broccoli is a good substitute.

Tip:

  • Steaming or cooking broccoli lightly releases the maximum amount of the  antioxidant sulforaphane.

11. Kale Kale is highly nutritious, has powerful antioxidant  properties, and is anti-inflammatory. One cup of cooked kale contains an  astounding 1,328 percent of the RDA for vitamin K, 192 percent of the RDA for  vitamin A, and 89 percent of the RDA for vitamin C. It’s also a good source of  calcium and iron.

Kale is in the same plant family as broccoli and cabbage, and, like its  cruciferous cousins, it contains high levels of the cancer-fighting compound  sulforaphane, which guards against prostate, gastric, skin, and breast cancers  by boosting the body’s detoxification enzymes and fighting free radicals in the  body. The indoles in kale have been shown to protect against breast, cervical,  and colon cancers. The vitamin K in kale promotes blood clotting, protects the  heart, and helps build strong bones by anchoring calcium to the bone. It also  has more antioxidant power than spinach, protecting against free-radical damage.  Kale is extra rich in beta-carotene (containing seven times as much as does  broccoli), lutein, and zeaxanthin (ten times the amount in broccoli). In Chinese  medicine, kale is used to help ease lung congestion.

How much: Like cabbage, the more kale you can eat, the  better. A daily serving is ideal. Eat it as much as you can, as long as you can  find it fresh at your local grocery or farmer’s market. In some areas, it’s  available all year; in others, it only makes an appearance during summer and  fall.

Tips:

  • Kale’s growing season extends nearly year-round; the only time it’s out of  season is summer, when plenty of other leafy greens are abundant.
  • Steam or saute kale on its own, or add it to soups and stews. Cooking helps  tenderize the leaves.
  • Kale is also a great addition when it’s blended in fruit smoothies or  juiced with other vegetables.

12. Dandelion The same pesky weed known for ruining  lawns has a long history of being used as a healing herb in cultures around the  globe. One cup of raw dandelion greens provides 535 percent of the RDA of  vitamin K and 112 percent of the RDA for vitamin A. Dandelion greens are also a  good source of vitamin C, calcium, iron, fiber, and potassium. Among all foods,  it’s one of the richest sources of vitamin A; among all green vegetables, it’s  one of the best sources of beta-carotene.

Dandelion has been used for centuries to treat hepatitis, kidney, and liver  disorders such as kidney stones, jaundice, and cirrhosis. It’s routinely  prescribed as a natural treatment for hepatitis C, anemia, and liver  detoxification (poor liver function has been linked to numerous conditions, from  indigestion and hepatitis to irritability and depression). As a natural  diuretic, dandelion supports the entire digestive system and increases urine  output, helping flush toxins and excess salt from the kidneys. The naturally  occurring potassium in dandelions helps prevent the loss of potassium that can  occur with pharmaceutical diuretics.

Dandelion promotes digestive health by stimulating bile production, resulting  in a gentle laxative effect. Inulin, a naturally occurring soluble fiber in  dandelion, further aids digestion by feeding the healthy probiotic bacteria in  the intestines; it also increases calcium absorption and has a beneficial effect  on blood sugar levels, therefore being useful in treating diabetes. Both the  dandelion leaves and root are used to treat heartburn and indigestion. The  pectin in dandelion relieves constipation and, in combination with vitamin C,  reduces cholesterol. Dandelion is excellent for reducing edema, bloating, and  water retention; it can also help reduce high blood pressure. On top of all  that, dandelion contains multiple antidiarrheal and antibacterial  properties.

In Chinese medicine, dandelion is used in combination with other herbs to  treat hepatitis and upper respiratory tract infections such as bronchitis and  pneumonia. The sap from the stem and root is a topical remedy for warts. Imagine  — all this from a lowly weed!

How much: How much dandelion to incorporate into your diet  boils down to two factors: availability and personal preference. Dandelion  greens are considered a specialty item in some areas and therefore can be  difficult to find. They also have a pungent taste, and people tend to love or  hate the flavor. If you can find fresh dandelion greens and you enjoy the taste,  make them a regular part of your diet.

Tips:

  • Use the root in soups or saute it on its own.
  • If the raw leaves are too bitter for you, try them lightly steamed or  sauteed.

 

Dietary Treatment for Crohn’s Disease

Dietary Treatment for Crohn’s Disease

Inflammation has recently emerged as an important player in the development  of age-related disability and many of our major chronic diseases including heart  disease, cancer, diabetes, and Alzheimer’s disease. Now that laboratory tests  such as C-reactive protein have been developed, we can measure the effects  different foods and diets have on inflammatory markers.

Most plant-based foods decrease inflammation. Processing destroys the  anti-inflammatory effects of some (garlic decreases inflammation but garlic  powder does not), but improves these effects in others (tomato juice decreases  inflammation but whole tomatoes do not).

Do these anti-inflammatory plant foods actually have an impact on  inflammatory disease mortality though?  I profile a new study  out of Australia, which followed about 2,500 older adults and their diets for 15  years. In that time, about 200 participants died of inflammatory diseases,  allowing the scientists to calculate the specific aspect of the survivors’ diets  that seemed to help the most. It was nuts! The equivalent of half a walnut a day  appeared to cut the risk of dying from inflammatory disease in nearly half. Fish  consumption, to their surprise, didn’t seem to help, which may be due to pro-inflammatory  industrial pollutants that build up the food chain. This may help explain  why most studies done to date on those eating vegetarian or vegan have found  lower levels of inflammatory biomarkers in their bodies.

However, just because plant-based diets decrease markers of  inflammation doesn’t necessarily mean that plant-based diets can successfully be  used to fight inflammatory disease. To find that out, you’ve got to put it to  the test. The gold standard for evidence in nutritional science is an  interventional trial. You split people into two groups and ask half to go on one  diet, half to go on another, and then stand back and see what happens. That’s  just what researchers recently did for the autoimmune inflammatory bowel  condition known as Crohn’s disease.

Inflammatory bowel disease risk has been tied to arachidonic acid, which may partially explain the  animal protein connection given the levels in chicken and eggs. The anti-inflammatory nature of  plant foods may explain why those eating plant-based diets have less diabetes, fewer allergies, less heart disease, better moods, and fewer chronic diseases in chronic diseases in general.

In health, Michael Greger, M.D.

Home Is Where The Health Is

Home Is Where The Health Is

Habitat for Humanity is well known for how successfully they use volunteers  to build homes for families in need. All you have to say is “Habitat” and most  people can conjure up an image of diverse groups working together with lumber,  insulation and bricks and mortar. Habitat is busily building all over the world,  because the need for housing is profound and ever growing. In America alone, 95  million people have housing problems that include insurmountable mortgages,  overcrowding, substandard shelter and homelessness. When families who have been  living in substandard housing are given a chance to buy, and have a hand at  building their own homes, aspects of their lives can take dramatic turns for the  better. The benefits go far beyond just having a solid roof over their heads.  One crucial improvement is the health of their children.

According to Houston Habitat  for Humanity, the number of low-income families that lack safe and  affordable housing is related to the number of children that suffer from viral  infections, anemia, stunted growth and asthma. All of these factors are  attributed to the lack of stable housing. In addition, 10,000  children aged 4 to 9 are hospitalized for asthma attacks each year because  their homes are infested with cockroaches,  a known asthma trigger. For children without stable housing, the effects of  chronic health problems are long-term and far-reaching. Housing  deprivation leads to an average of 25%  greater risk of disability or severe ill health across a person’s  lifespan.

On the other hand, according to the Robert Wood Johnson Foundation’s Commission to  Build a Better America, ”…when adequate housing protects individuals  and families from harmful exposures and provides them with a sense of privacy,  security, stability, and control, it can make important contributions to  health.” Children in stable, healthy home environments are more likely to  stay in school and experience improved test scores in math and reading.

Poor Children Need Healthy Homes

We already know that poor  children are disproportionately affected by environmental pollutants like  those from power plants and refineries. But they are also exposed to indoor  health hazards like lead, mold, mites and other insects and pests, a myriad of  other allergens, radon, volatile organic compounds and asbestos. These  pollutants make them sicker and more susceptible to other illnesses. Of the 26  million Americans who suffer from asthma, 7 million are children. Asthma is the most common chronic diseases among children. And poor children and  children of color suffer asthma at higher rates. Approximately 40% of diagnosed  asthma in children is attributed to residential exposures. The annual economic  cost of asthma, including direct medical costs from hospital stays and indirect  costs such as lost school and work days, amounts  to approximately $56 billion. These are costs that families on the economic  edge cannot afford.

All Families Need Energy-Efficient Homes

Habitat homes are built with stability and energy efficiency in mind. Each  Houston Habitat home receives Energy Star certification, demonstrating a  commitment to energy efficiency and affordability. The families that will buy  the homes take part in their construction. They become homeowners and thus  stakeholders in their community. This is how Habitat not only improves the  health of families, but of entire communities.

Where We Live Matters

Where we live is at the core of our daily lives. Our homes have the most  significant impact on how we survive and how we view our place in the world.  Habitat for Humanity provides the opportunity for families to improve their  economic situations and live in safe homes as sanctuaries against the onslaught  of health and safety threats outdoors. For these families, in a very real sense,  their Habitat homes help them live better and longer.

Habitat for Humanity is doing their part to address pollution, the asthma  epidemic here in Houston, the environment, and preventable childhood illnesses  worldwide. Each of us must do our part too.

EVERY CHILD DESERVES A HEALTHY HOME PLEASE TAKE ACTION WITH  MOMS CLEAN AIR FORCE

10 Surprising Clues to Stroke Risk

10 Surprising Clues to Stroke Risk

By Melanie Haiken, Caring.com senior editor

Strokes come on suddenly and can be deadly or debilitating, placing them among the scarier health concerns. Yet many people ignore stroke risk, mistakenly believing there’s nothing to be done. While some strokes do come out of the blue, in many cases there are signs of the impending danger — if you know what to look for.

Some risk factors are well known, such as being a longtime smoker or having high blood pressure or atrial fibrillation, but many come as big surprises. These ten surprising clues can alert you to a higher-than-normal risk of stroke. If one or more of these applies to you, you’ll want to up your awareness, because acting fast can mean the difference between life and death.

 

1. You get migraines.

 

Migraines, particularly those accompanied by aura — visual disturbances such as flashing lights — boost the risk of stroke by 21 percent. This comes from long-term studies in Iceland that followed men and women for 26 years. Researchers are looking for an underlying genetic risk factor that could contribute to migraine, heart attack, and stroke.

Scary fact:

 

Migraine sufferers are also more likely to have a heart attack or peripheral artery disease, which causes narrowing blood vessels in the legs.

Best bet:

 

The precise connection between migraines and stroke isn’t understood, but both conditions involve blood vessels in the brain. Migraines occur when the blood vessels in the brain constrict, then swell, while ischemic strokes — the most common kind — are caused by a blood clot blocking an artery in the brain. With that in mind, some experts recommend taking steps to prevent and treat migraines, either with natural remedies or medication to minimize effects on blood vessels.

 

2. You’re Hispanic.

 

According to the American Stroke Association, Hispanics of both genders are much more likely to have a stroke than any other race. What’s more, the strokes are more deadly: 33 percent of all deaths of Hispanic women are due to stroke, while in men it’s a still startling 25 percent. Diet and other factors seem to paly a role, but researchers also predict that an underlying genetic predisposition will be discovered.

Scary fact:

 

People of Hispanic descent also tend to have strokes earlier in life; the average age of stroke in Hispanics is 67, compared with 80 in whites.

Best bet:

 

The higher risk of stroke in Hispanics is partially linked to higher rates of diabetes, high blood pressure, obesity, and metabolic syndrome, all of which up stroke risk, so controlling these underlying conditions can provide some protection.

 

3. You love bacon.

 

If your diet includes regular consumption of processed meats such as sausage, bacon, lunch meats, ham, and hot dogs, your stroke risk is 23 percent higher. The scientific explanation isn’t clear-cut, but researchers suggested that sodium in meat may increase risk both by boosting blood pressure and by causing vascular stiffness. Nitrate and nitrite preservatives may also contribute to stroke risk by a mechanism that isn’t known yet. Of course, there are other foods that can trigger a stroke, but processed meat is among the worst culprits.

Scary fact:

 

It’s not just processed red meat that’s the culprit; lower-fat deli meats such as turkey, chicken, and bologna were found to carry just as high a stroke risk.

Best bet:

 

Make processed meats a special-occasion treat. Unfortunately, you can’t just offset a bacon or salami habit by eating healthier overall; studies show that people who eat plenty of fruits, vegetables, and whole grains but who also eat large amounts of processed meats are still at higher risk.

 

4. You hate the gym.

 

Sorry, couch potatoes, but that attachment to the remote really could kill you. Would you get off the couch if you knew that even moderate exercise could lower your risk of a nonfatal stroke by 20 percent and your risk of a fatal stroke by 30 percent? Overall stroke risk drops substantially with even moderate levels of cardiovascular fitness. Even a little helps. According to researchers, all you need is 30 minutes or more of aerobic activity — brisk walking, for instance — five times a week.

Scary fact:

 

Lack of activity also makes strokes worse when they do happen. People who were less active before having a stroke had more severe strokes and didn’t recover as fully afterwards, research shows.

Best bet:

 

Build regular, moderate activity into your schedule. According to the Nurses Health Study, which followed 72,000 women between the ages of 40 and 65, regular exercise cut the risk of ischemic stroke by half.

 

5. You have diabetes.

 

People with type 2 diabetes are two to three times more likely to have a stroke. And the risk can be even greater if you continue to smoke or develop hyperglycemia or atrial fibrillation. Strokes are also more severe and cause higher mortality in diabetics, particularly if their glucose levels were higher when they were admitted.

Scary fact:

 

The increased stroke risk that comes with diabetes doesn’t change, no matter how proactively you control the disease. According to recent research, being proactive about glucose control lowers the risk of vascular complications such as loss of vision but doesn’t lower stroke risk.

Best bet:

 

Taking hypertension medication and a statin to cut cholesterol lowers stroke risk considerably. And preventing diabetes by keeping active and losing weight lowers stroke risk as well.

 

6. You’re black.

 

People of African-American descent are twice as likely to die from strokes as Caucasians. The risk comes with both a first stroke and with subsequent strokes. Also, in blacks strokes tend to occur earlier in life and to be more disabling if they aren’t fatal. The genetic disorder sickle cell anemia also ups stroke risk because sickle-shaped cells can block blood vessels to the brain.

Scary fact:

 

Between 6 and 8 percent of people with sickle cell anemia will have a stroke, and the danger is highest in children ages 2 to 10.

Best bet:

 

You can’t control genetics, but quitting smoking and making lifestyle changes to lose weight, lower blood pressure, and prevent diabetes can help reduce your stroke risk.

 

7. You like to kick back at the local bar.

 

Would you cut back on the booze if you knew that three or more drinks a day can raise your stroke risk by 45 percent? That’s the conclusion of a study published in the Annals of Internal Medicine, which followed 38,000 men between the ages of 40 and 75 for 15 years. There’s also some alarming research — albeit from a small study — showing that the chance of stroke increases greatly in the first hour after consuming a drink.

Scary fact:

 

Binge drinking, in particular, leads to a spike in stroke risk. And if you have high blood pressure and go on a bender, watch out; research found that drinking six drinks or more doubled the risk of stroke in men with hypertension.

Best bet:

 

If you’re a moderate drinker — defined as having one or two drinks approximately every other day — your risk of stroke is actually lower than it is for teetotalers. So limit your drinking to a few glasses (preferably of red wine, which is heart-protective) per week.

 

8. You’re anemic.

 

Anemia, caused by a lower-than-normal level of red blood cells, causes changes in the blood vessels of the brain, making it more vulnerable to a stroke and less able to counteract a stroke once it occurs. For some time, researchers have known that children and teenagers who were severely anemic had a high risk of stroke, but it’s now known that even mild anemia ups stroke risk for adults, too.

Scary fact:

 

New research published in February 2012 found that men who were only slightly anemic nonetheless had triple the chance of dying in the first year after a stroke.

Best bet:

 

Treat anemia to increase red blood count with a diet high in iron or an iron supplement.

 

9. You buy your jeans in the husky or XL department.

 

Being overweight is associated with higher stroke risk in three different ways: Above-average BMI, above-average waist circumference, and above-average waist-to-hip ratio all correlate with increased stroke risk. If you already have high blood pressure and high cholesterol, adding weight into the mix doesn’t make as much of a difference because you’re already at three times the average risk for stroke. But if your blood pressure and blood lipids are under control and you’re still overweight, it’s time to slim down.

Scary fact:

 

An estimated 63 percent of men and 55 percent of women are considered overweight, and 30 percent are considered obese. If you’re obese, your stroke risk skyrockets to as high as seven times that of the general population. Being overweight increases your risk of all types of heart disease, as well.

Best bet:

 

Embark on a gradual, supervised weight-loss program with the goal of decreasing BMI to between 18.5 and 24.9. Guys, try to get down to a waist circumference of less than 40 inches. And gals, try for a waist measurement of less than 35 inches.

 

10. You don’t like fruit or veggies.

 

Study after study shows a direct relationship between the quantity and proportion of fruit and vegetables you eat and your stroke risk. Eat a diet low in fruits and veggies and high in saturated fat (such as meat) and carbs, and your stroke risk spikes. Eat a super-healthy diet in which half the food you eat comes from plants, and your stroke risk goes down in inverse proportion. Studies also show that specific antioxidants and phytochemicals present in carrots, citrus, white fruits (such as apples), greens, tomatoes, and other fruits and vegetables protect against stroke. One study found that an increase of one gram per day of white-fleshed fruits and vegetables is associated with a 9 percent lower risk of stroke. Another found that those who ate the most citrus fruits and juice had a 10 percent reduced risk of stroke compared with those eating none. That old-fashioned admonishment to eat an apple a day had science behind it after all.

Scary fact:

 

Diet is one of the biggest contributors to stroke risk. Researchers at Harvard divided women into groups based on diet and found that those who ate the worst diet increased their total stroke risk by 47 percent, their ischemic stroke risk by 33 percent, and hemorrhagic stroke risk by 70 percent.

Best bet:

 

Eat a fruit salad for breakfast. If your diet consists of close to 50 percent fruits and vegetables, you can slash your stroke risk by half.

Caring.com

5 Surprising Killers Lurking in Your Bathroom

5 Surprising Killers Lurking in Your Bathroom

Nobody’s thinking about danger while relaxing in a warm shower. Yet potential  danger, even the fatal kind, is all around you in a bathroom. According to a  2007 research report by the Home Safety Council, preventable home injuries are  the fifth largest cause of death in the U.S. And safety researchers point to the  bathroom, along with the kitchen and stairs, as the most dangerous zones in the house.

Here are five threats that often trip up (sometimes literally) the  unwary:

1. Water, water everywhere

The most basic part of the “water closet” — the water in the sink, tub, and  shower — is probably its number-one danger. More people are injured, even  fatally, in bathroom falls than in any other room in the house. Trouble is,  water doesn’t always stay where it should. Poorly fitting shower curtains and  simple wet feet are two of the biggest causes of water winding up on the  bathroom floor.

A better way: The ideal shower has a shatterproof  glass door, rather than a curtain. Failing that, you can minimize leaks by  hanging a curtain liner that falls inside the tub and a second, decorative  curtain that falls outside. To stop slips, try tiles in the shower with a  slightly uneven surface (such as bumpy smaller tiles, rather than large, smooth  squares) that feet can grip onto. A cheaper alternative: strips of adhesive  nonslip decals on the shower or bathtub floor.

Keep a nonskid rug on the floor next to the shower/bath exit and in front of  the sink. Basic scatter rugs are themselves a tripping hazard; look for one made  to absorb moisture and stay in place on the floor. And if you’re renovating, be  sure to use nonslip tiles on the floor.

2. Bathroom danger: Slick tub or shower bed

Modern Americans use lots of products in the shower and bath. Trouble is, all  that shampoo, conditioner, body wash, exfoliant, bath gel, shaving cream, and  bubble bath collects as residue on the sides and floor, making them  slippery.

A better way: Soapy buildup should be cleaned off  regularly. Giving the shower or tub a quick wipe down with a washcloth after  each use helps minimize slickness. A strong adult may be able to withstand the  residue, but someone with balance problems, such as a frail older adult, can  slip just enough to lead to a fall.

Be sure, too, to install well-anchored grab  bars wherever slips are likely.

3. Bathroom danger: Bright white surfaces

A pristine white bathroom might look great, but the combination of lights,  white surfaces, and reflective surfaces (such as mirrors and chrome) can be  disorienting. The glare can even be blinding to someone with less-than-perfect  vision, as is the case with many older adults. What’s more, all that brightness  can mask standing water on the floor, increasing the risk of slipping.

A better way: Switching from regular light bulbs to  frosted ones can help reduce glare. A row of contrasting tile (or a wallpaper  border) to break up an expanse of white wall can also help someone maintain  balance. Consider painting the walls a contrasting color to fixtures if this is  a problem for someone with low vision or orientation problems, such as  dementia.

4. Bathroom danger: A space heater

People trying to save on heating bills or attempting to keep a bathroom warm  for an older adult or a child sensitive to the cold have been known to use an  electric space heater in this room. Like any electric appliance (hair dryer,  razor) in the bathroom, where there’s so much water, space heaters are a  potential risk for electrocution.

Another space-heater danger in the bathroom is someone slipping into the  device and burning themselves. Or a towel or throw rug, or even a tissue or bit  of toilet paper, could catch fire.

A better way: If keeping warm is a problem, install  a permanently wired heating system just in the bathroom. Or you could run the  shower for a bit before the bath for an older adult or child, to produce warming  steam. Fluff towels and a cotton robe in the dryer during the bath, so they’re  warm and ready when the person comes out of the water.

5. Bathroom danger: Shattered shower door

Glass shower doors became popular in the 1980s as an alternative to vinyl  shower curtains. Most of the time, they work fine. But they’ve been known to  shatter; in 2009, there were almost 2,000 reports to the Consumer Products  Safety Commission of glass enclosure doors suddenly shattering due to improper  installation. They can also break if someone falls hard into the door because of  a slip.

Because most doors are made of tempered glass, they tend to instantly break  into many small pieces rather than larger jagged ones. This is less likely to  cause a bad cut, but it can nevertheless seriously injure a child or frail older  adult who then falls onto the glass bits.

A better way: You don’t have to give up on glass.  Just let family members know not to use the towel racks sometimes installed  along such doors for support, which can stress them. (Install well-anchored  shower grab  bars into the walls of the shower, instead.)

Regularly check older shower doors for cracks, chips, or the glass rubbing  against metal. Some repairmen say frosted glass shatters more often than clear,  although there’s no safety data on this. If a glass door or even a mirror does  break, the safe thing to do is throw a large towel over the shards so you can  more safely exit.

The Fruit That Works Like Viagra

The Fruit That Works Like Viagra

Here’s a stimulating study: researchers at Texas A&M University found  that watermelon may have similar effects as Viagra.  The scientists credit  a variety of ingredients that collectively stimulate blood vessels and may  increase libido.

Watermelon contains a variety of nutrients like beta carotene and  phytonutrients like lycopene (which research incidentally also links to a  healthy prostate) and citrulline.  Lesser-known citrulline is still being  studied to determine its health effects but researchers find that it relaxes  blood vessels in the same way Viagra does.

Says Dr. Bhimu Patil, director of Texas A&M’s Fruit and Vegetable  Improvement Center in College Station: “Arginine boosts nitric oxide, which  relaxes blood vessels, the same basic effect that Viagra has, to treat erectile  dysfunction and maybe even prevent it.”

When citrulline is consumed, it is converted to arginine in the body.   Arginine is an amino acid that is well known for its beneficial heart,  circulation, and immune system effects.  It is also beneficial for obesity  and type 2 diabetes.  Dr. Patil adds: “Watermelon may not be as organ  specific as Viagra but it’s a great way to relax blood vessels without any drug  side-effects.”

Subscribe to my free e-newsletter World’s  Healthiest News to receive monthly health news, tips,  recipes and more. Follow me on Twitter @mschoffrocook and Facebook.

Atlanta, GA Faery Workshop Announced

Atlanta, GA Faery Workshop Announced

The Faery workshop “Calling All Humans: An Invitation From the Faeries” is to presented by Diomira Rose and the Faeries on Saturday, July 28, 2012 from 10am to 4pm.

The venue for this upcoming workshop has changed to Strawberry Fields: A Dana Gallery at the below address:

12655 Birmingham Highway Alpharetta, GA 30004

This change was inspired by none other than the faeries, as it connected to the most magical and enchanting piece of land teeming with faery energy – a superb backdrop and ideal playground for several of our workshop activities. There is even a labyrinth, which I am told is representative of the structure and design of the workshop! I will further explain as we walk this spiraled journey on the 28th.

What is the Faery Workshop About?

The faery workshop was originated almost 4 years ago after countless hours of meditation, inspiration and learning. It was Spirit-guided and channeled from the Faeries by Diomira, having made it very clear that the Time was upon us – whatever that meant. Eventually an understanding was reached and this is what they explained: “The Time of the Great Shift is Now. It is of the utmost importance that humanity begin to remember their connection to the Earth. We [The Faeries] wish to facilitate this bridge of reconnection with Gaia. It is in remembering our connection to the Earth, and all her creatures, that the divine awakening within Humanity can occur, and thus a seamless process of Ascension.”

Because the their mastery of form, and adept understanding of the universal codes that are embedded within the very fabric of nature, the faeries have much wisdom relating to making a dimensional shift. They wish to share their wisdom with us at this time. For our great benefit they have brought forth several tools for this wisdom to manifest. The Faery Light Healing is one of these such tools. The workshop is another.

The workshop helps us to clear emotional debris, while reintroducing us to the subtle, yet powerful energies of nature. Once the emotional debris is stirring, and our hearts are gently being guided open under the direction of the divinely-guided Nature Kingdom, we undergo an energetic clearing and attunement that prepares us to meet and bond with our Faery Counterpart. A Faery Counterpart is a faery that has stood forth in order to work with us as individuals to assist us in the remembrance of our connection to Mother Earth. We not only activate our relationship with our Faery Counterpart, but learn how to work with them in a myriad of ways. The Faery Counterpart is unlike a faery guide or friend you may have. The bond between our Faery Counterpart and us is an intimate connection unlike anything else I have experienced in that they complement us with an energetic configuration that fits perfectly.

This workshop is designed to give you tools to assist you as you move forward in your Christed Evolution on planet Earth. It will help you to remember your connection to the Earth, and/or allow you to deepen your relationship to her.

I request that participants bring the following: a journal/pad of paper, pen, wear comfortable clothing and whatever preparation you require personally for spending an hour outside, a lunch, as the break is not really long enough to leave.

All other materials are provided such as crystal and certificate (agreement)

Investment: $150

Registration is between 9:30 and 10am. Cash and check are preferred. Cards are accepted with Square. Please email me ahead of time to let me know you plan to attend, as space is limited and preparation needs to be made for accurate number of participants. All parking in the rear of the building please. Feel free to contact me with any questions at reply email address or phone: 404-789-4823.

*Please note, there are no prerequisites for this workshop. Workshop is meditation intensive, in that there are about 5 guided meditations (this includes the healings), so one must be prepared to sit through these with a little focus. The imagery makes these easy to follow and so no prior meditation practice or skills are required – only imagination, as that is the gateway into the heart. If you feel in your heart you want to come, this is probably right for you. Let your heart determine your course of action, not your mind. And so begins your initial homework. :)

Check your heart. See if you are guided to join the Faeries and me in this mystical workshop.

With Love and Faery Light, Diomira Rose and the Faeries diomiralista@hotmail.com

‘THINK on THESE THINGS’ for July 13

‘THINK on THESE THINGS’
By Joyce Sequichie Hifler

What is it that keeps us from doing the creative things we want to do? Fear of venturing and losing, fear of the unknown? And yet, every day of our lives we venture and seldom acknowledge the fact that we didn’t lose. We too often accomplish something because circumstances forced a courage we could not muster from mere desire.

Frequently we must simply have the audacity to lay aside the taboos we have built for ourselves, for fear of appearing foolish, and follow a creative curiosity.

When Robert Louis Stevenson wrote, “Give me a young man with brains enough to make a fool of himself,” he didn’t mean intentionally acting foolishly. He meant that a fearlessness of appearing foolish can enable us to step outside the realms of what others would call the limits.

The simplest ventures often bring joy to many, particularly to those who in the beginning dared to stand on their own chances of winning or losing.

*<<<=-=>>>*<<<=-=>>>*<<<=-=>>>*<<<=-=>>>*

Available online! ‘Cherokee Feast of Days’
By Joyce Sequichie Hifler.

Visit her web site to purchase the wonderful books by Joyce as gifts for yourself or for loved ones……and also for those who don’t have access to the Internet:

 

http://www.hifler.com
Click Here to Buy her books at Amazon.com

Elder’s Meditation of the Day
By White Bison, Inc., an American Indian-owned nonprofit organization. Order their many products from their web site: http://www.whitebison.org

Elder’s Meditation of the Day July 13

Elder’s Meditation of the Day July 13

“Grandfather, Great Spirit, once more behold me on earth and lean to hear my feeble voice. You lived first, and You are older than all need, older than all prayer…You are the life of all things.”

–Black Elk, OGLALA SIOUX

Great Spirit – Sometimes I don’t feel like praying. Sometimes when I have done something wrong, I’m ashamed to come to You. Even though You have always been there for me, I sometimes choose to stay away. It’s hard for me to understand what all knowing is. Sometimes it’s hard for me to see how much You really care. But I know if I take a few minutes and think about what I know to be true about You, the things change and I am able to realize Your power and Your love. Today, I’ll start by thinking of You. I’ll think about all the times You have helped and guided me in the past. You are life, You are love, You are power, You are desire, You are truth, Your are principle, You are intelligence, You are courage. With You I am everything; without You I am nothing.

Creator, thank You for allowing me to start my day with You.