Tuesday, 4 September 2007

Dieting throughout the ages

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Dieting seems to be a phenomenon that's popped up in the last few decades and quickly gained momentum into the new millennium. Afterall, could you imaging people in medieval times, when food was scarce, turning down a potato because they were trying to cut back on their carbs?

But according to Diet Blog and our friend, Crabby McSlacker, dieting happened 300 years ago too. Low-carb diets and exercise were recommended for achieving the ideal figure back then, and not much has changed except for the ideal figure size -- then, curves were favoured over the stick-thin body shape that dominates fashion magazines of today. Actually, I wonder if we will revert back to that way of thinking -- what do you think?

Overeating vs. Bingeing: Do you know the difference?

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Do you know the difference between overeating and bingeing? I think the line is a bit blurry -- is having 2 or 3 helpings of dinner even though you're not hungry considered bingeing? How about filling your large plate to maximum capacity at the all-you-can-eat Indian buffet? I'm inclined to say that neither of these are cases of bingeing simply because they're not emotionally-driven (at least for me they're not); instead, I think they're instances of our eyes being too big for our stomachs, or of our desire to receive the taste and satisfaction of eating something tasty, ignoring the impending guilt that is sure to come.

The Centre for Emotional Well-being looked into this same question
and concluded that binge eating has any three of the following qualities:
  1. Eating faster than normal
  2. Feeling unable to control your eating
  3. Eating until feeling uncomfortably full
  4. Eating large amounts of food when you are not physically hungry
  5. Eating alone or hiding eating to avoid embarrassment
  6. Feeling ashamed, disgusted, depressed, distressed or guilty about overeating.
To find out more, or if you think you may be a binge eater,

A workout for small spaces

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Just because you're stuck in your tiny apartment or a small hotel room, doesn't mean you have a built-in excuse to not work out. Small spaces are good places for getting in your daily exercise too. Courtesy of Go Workout Mom, here are some ideas for working out wherever you may be:
  • Jogging in place
  • Jumping jacks
  • Squats and pliés
  • Push-ups (wall ones work good if you don't have the floor space)
  • Tricep push-ups (Use a chair or bench)
  • Bicycle crunches
  • Jump rope (even if you don't have a rope, this can work; mimic the movements of the hands and feet)
For more inspiration and to read the full workout, check out the original post. And remember, the two perfect accessories to a home or on-the-go gym is a resistance band and a pair of running shoes.

How do you keep up your routine in a small space?

Pilates 101

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Pilates is one of the hottest fitness trends out there, and I can see why. It's a great workout for your core muscles, and strengthening your core has a number of great benefits, including helping your balance and posture, not to mention bringing you one step closer to a flat stomach.

But going to your first Pilates class can be a bit overwhelming. Unless you're in a beginner class, your instructor will use all sorts of terms that might be confusing -- sit bones, transverse abdominus, obliques and so on. If you're considering taking up Pilates, check out this handy guide from Think Pilates. They've covered all the proper terms -- so you can navigate your first pilates class with ease.

Dieting? Try a low glycemic nutrition regimen

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The term "glycemic index" is something I've heard touted in many a diet plan recently, from television to magazines that I frequent. The glycemic diet (as in, a low glycemic count) is meant to raise blood sugar slowly -- over time -- as opposed to quickly raising blood sugar levels. Not only is this a healthy way to eat, but it can be more effective than counting calories when it comes to weight loss.

Counting calories can only go so far. That's because no two calories are created equal (well, in many cases). The way some calories are used and burned in the body can be vastly different between certain foods and beverages. But, the way your blood sugar spikes (regardless of actual food) based on keeping your chosen foods low in the glycemic index may be better for actual weight loss.

In Australia, a study that looked at dieters for six months concluded that those who followed a low glycemic diet -- even when eating to their heart's content -- lost more weight than those who chose to try and lose weight by restricting calories alone.

Many Hong Kong citizens nutritionally illiterate

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Just like any highly populated city in the world, those Chinese citizens living in Hong Kong may have an inadequate understanding of what a healthy diet is, according to a recent article in Reader's Digest.

Like like in the U.S., more Chinese citizens are becoming obese as a Western-based eating culture takes over there. Being illiterate about diet is one of the worst things you can do for the state of your health, but I can only imagine thing being prevalent in one of the world's largest cities.

What is a healthy diet? In the age of Google and other Internet resources, finding out what that means has been easier than ever. The information is out there, free, for the taking at any time.east 30 minutes each time.

Can zip codes predict obesity?

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If you're curious about the health of citizens in your area, you may not have to look any farther than your mailbox. Recent research suggests that zip codes are a fairly accurate way to predict obesity rates. Two separate studies -- one in Seattle and one in New York -- found that geographical location and the associated socioeconomic status of those neighborhoods could easily be correlated to weight. As the prices of average homes climbed, rates of obesity fell and the opposite was also found to be true.

One theory experts have is that in poorer areas, residents are more likely to have access to and buy sweet and high-fat foods -- often the cheapest on the shelves. It's an intriguing study, and MSNBC has an interview with the lead author here.

Computer eye strain can hit you at any age

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When getting the kids ready for school, are you checking those lunch pails along with your kids' eyesight? We often think of computer-related eyestrain as pertaining to adults in the corporate workforce -- but kids can have it also.

It's estimated that 50 percent of kids in the U.S. spend at least four hours in front of a computer screen each day, but only about 16 percent of parents are concerned that such long exposures to computer screens could be hurting their kids' eyes.

Are the computer workstations at home suited for the use of smaller kids? Do they have to look up at the screen when they use it, and are the keyboards and mice reachable? In other words, your home computer should acclimate to adult and child use if at all possible. I recently visited an elementary school that had a computer lab setup for fifth graders -- but with second graders using the lab also, they were all straining to use the systems. Not good.

Fitness monitor tells you when you're working too hard

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Let's be honest: especially if you're out of shape, your first couple months of exercise won't exactly be pleasant. But if you're winded, sore and "feeling the burn," how do you know when you're pushing yourself too far (that is, before you pass out)?

Enter the MF-180. Not only is this exercise monitor far less cumbersome than a chest belt, but -- in addition to the normal array of information (like heart rate, calories burned, etc) -- also has an out-of-zone alert, so you know when you're working too hard.

So now you don't have to feel guilty every time you slow down and rest -- just wait for the beep, and you'll know you're doing the right thing for your body.

Monitor your own wounds with this laser-equipped PDA

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I'll admit, I generally avoid going to the doctor if at all possible. I know this isn't a very good idea, and that -- regardless of the time lost, money spent, and personal discomfort -- it's generally better to be safe than sorry when it comes to comes to my personal health.

However, I have the feeling that I'm not alone. So, for people like us, here's a handy little device that'll help to keep us safe while we "walk it off."

The Aranz Medical Silhouette PDA allows even the novice user to record how a wound is healing in a consistent manner, by taking laser-guided photographs of your burn, cut, or funky-looking lesion. Then, as the wound heals over time, the device creates a Wound Measurement Report, which you can use to track progress.

Hopefully you're not injured enough to need something like this, but just in case you're accident-prone, it might be worth checking out.

Hot flashes? Get some flaxseed.

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Have hot flashes? To many women I know, these post-menopausal flashes are a disruption to daily life, as the environmental controls in many homes and office buildings can attest to.

There are seemingly a lot of possible solutions for keeping hot flashes at bat, and if you're not getting a decent amount of flax in your diet, have you tried it? The cool news is that flax seed (generally in oil form) is something you can eat on and in many foods to get its benefits.

But if you're not into eating flax seed oil all the time, you can alleviate hot flashes somewhat by eating about two tablespoons of ground flaxseed a few times a day. Sounds gross, right? Just toss it into that morning yogurt and that mid-day fruit smoothie. Look for ground flaxseed at your nearest health food store.

Billy Ray Cyrus makes breast cancer PSA

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In you haven't heard, October 5th is casual dress day -- no matter where you work. Just bring $5 and you can hang out in your jeans at the office (or wherever). That's because it's Lee National Denim Day, a fund-raiser to help raise money for the Women's Cancer Programs of the Entertainment Industry Foundation.

To promote the special event, Billy Ray Cyrus has recorded a public service announcement, in which he talks about the importance of fighting breast cancer -- a battle he's acutely aware of as a father to three daughters. The singer is even offering fans a chance to win a copy of his new album, and a signed Gibson guitar -- all you have to do is sign up to participate at denimday.com.

So get involved! Even if you aren't a Billy Ray Cyrus fan, it's a great cause, and easy to take part. Besides, who doesn't like wearing jeans to work?

Merck's new HIV drug seen as great alternative

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Living with HIV is often difficult enough, but if you're on AIDS-fighting drugs and your body has built up a resistance to them over time, often you may feel like the dash of hope you once had is starting to fade.

If you've stopped responding to other AIDS drug recently, a new HIV product from Merck may be the answer. So much, in fact, that the FDA has stated Merck's Isentress drug is a superior solution for AIDS patients who have built up an immunity to other drugs.

In general, the FDA seems like it is one inconsistent, bureaucratic organization that is very hard to trust these days. But, when it comes to prescription drugs meant to fight several viral infections, new developments can be seen as very positive. I believe Isentress may fall into that category.

Earn sexy abs like Usher's

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One of the most popular questions I'm asked as a fitness trainer is "how do I get abs like Usher's? You know.....I want the grooves inside his hip bones!" Ahhhhhhh yes. I know exactly what they're talking about, and yes.....I too love those abs. In fact, the particular body parts folks are truly desperate for are his hip flexors and psoas. Mmmmm yummy psoas.

Usher is the role model for a sexy midsection, and if you're eager to have yours look like his......you're going to have to earn it. Truly earn it. Just being skinny isn't enough. Just doing crunches isn't enough. You're going to have to work! This is a two factor type accomplishment. First of all, you'll have to be pretty lean. If you're not lean, we probably won't be able to see any of your muscles with such great definition. So dropping pounds and body fat may be in your future.

The second component to earning abs like Usher's is working the proper muscles. Crunches will never ever give you such provocative hips. You're going to have to do more. Those interior hip muscles are responsible for lifting your legs, so that's what you are going to have to do. But, simple leg lifts are not enough. You are going to have to strain the hip flexors and psoas severely. Not in a dangerous way, just in a "ahhhh! this is tough" way. I recommend doing double leg lifts on the roman chair or while hanging from a pull-up bar. To do this, hang from a bar and lift both legs to at least a 90 degree angle at the same time. Hold that lift as long as possible and lift. If this is too difficult at first (which it probably will be) do a double knee lift instead.

Continue reading Earn sexy abs like Usher's

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Rock stars really do live fast and die young

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It's a famous cliche for a famous group of people: "Live fast, die young." But a study out of Liverpool recently examined the lives and deaths of over 1,000 artists and found that rock stars really are more likely to die early compared to the rest of the population.

Musicians like Elvis, Hendrix, Jim Morrison, and Kurt Cobain were all included in the study. Researchers found that drugs and alcohol were to blame for a high number of deaths. Stars in their first 5 years of fame were particularly at risk, but if musicians made it to the 25th anniversary of their first hit record, their life expectancy returned to normal EXCEPT in America (always in America) where older musicians remained at risk, especially from heart attack and stroke.

Raise your hand if you're surprised. Anyone? Anyone at all?

China vows to 'clean up toxins' after multiple food recalls

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China and the U.S. continue to go round and round based on multiple Chinese-based food and product ingredient recalls in the last year, and one good thing is that the amount of safety awareness this recall situation has caused can only serve to make things better in the future. At least, I hope.

China just said this past week that it will start to "clamp down" on foods contaminated with dangerous industrial chemicals (among other things) in the wake of a global backlash currently underway concerning the level of quality coming from that country as it relates to food and other products.

Has the "Made in China" label suffered in the last 12 months? Of course -- quality control is under review in the world's most populous country like never before, and many nations are learning that the cheaper-than-cheap commodity prices and manufacturing practices in China come at a price -- a large price.

The Daily Turn On! Turn on your potential

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Life is too short not to be fully "turned on." The Daily Turn On! energizes all aspects of "you." Everyday The Daily Turn On! with That's Fit Life Fit expert Laura Lewis will awaken your mind, your body and your life!

Did you know ... Did you know you will never reach your human potential? While that may sound like a defeating statement, it is actually an incredibly exciting statement. Our brains are created to continuously wire and fire new neurons indefinitely. The brain is a use it or lose it muscle. The more we exercise the brain, the greater the potential for knowledge. The less we exercise the brain, the faster the brain will deteriorate.

So what can you do to keep your brain continuously wiring and firing?

  1. Mental workouts. Never stop learning. Learn new games, new languages, new instruments, etc. The key to keeping mentally sharp is to continuously revitalize the neural networks.
  2. Be a social butterfly. The act of socializing and engaging in activities in which you are passionate about keep our mental capacities sharp.
  3. Exercise the body to exercise the brain. Vigorous activity stimulates the blood flow which is essential for mental health.
  4. Nourish the brain. Omega-3 fatty acids are especially good for the brain. Kill the junk food and load up on lots of fresh fruits and veggies.

Turn on your brain ... live a fit life!

Daily Fit Tip: Eat ginger for motion sickness

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As home remedies go, taking ginger for motion sickness is a classic. Recent research supports those claims, and in one study ginger prevented motion sickness even better than anti-nausea medication. If you're anticipating motion sickness or nausea, take ginger 30 minutes ahead of time, and then every hour afterward. You can take ginger capsules, crunch on raw ginger, or eat candied ginger or ginger cookies, or try this recipe for homemade ginger ale. (And if that looks yummy, remember that you don't have to be queasy to enjoy it)

Kids reject Naked Chef-inspired school lunches

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What would I do if Jamie Oliver of Naked Chef wanted to plan and cook our lunches for the next nine months? I'd probably weep with joy, then I'd sit down and wait anxiously for the very first meal. But British school kids are having a slightly different reaction, and many are rejecting his offer to help.

Though Oliver is not actually planning or cooking any school lunches, he did declare war on unhealthy meals with his series Jamie's School Dinners and in reaction, the government created the School Food Trust in 2005. Since then, school lunches have transformed from chicken nuggets to veggie burgers, but up to 17% of students have since started bringing their lunches from home. School caterers say the program was too drastic and requires more funds to pull off, but the School Food Trust says the decline was in progress before the change set in and that if everyone just sticks with the program, it will be a success.

I tend to agree with the School Food Trust. Change is hard, but if kids are exposed to good, healthy foods every day, eventually those foods will become the norm. I hope they stick with it and don't let poor eating habits win. What do you think?

You Are What You Eat: Look to leeks for health

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leeksEach week, we'll be offering original recipes and unique ways to use those Super Foods that pack nutritional power. After all, you are what you eat -- make it count!

Anything in the Allium family is super for us -- onions, garlic, scallions -- but the leek is the most overlooked.


We don't know how to use it, recipes aren't readily available, leeks aren't as common in markets as onions and garlic.

I suppose the list of reasons is a valid one, but I am here to say, don't overlook your leeks!

Leeks not only help raise your "good" cholesterol and lower your "bad" cholesterol, but they will also help protect from cancer and stabilize blood sugar levels.

And since we get leeks every week from our CSA farm, let's cook with leeks.

Continue reading You Are What You Eat: Look to leeks for health

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Put your to-do list to bed

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I don't know about you, but my September calendar looks drastically different from August's. Instead of haphazard scribblings that included plenty of leisure activities, we've got school and extra-curricular activities that promise to keep us busier than we were all summer. Although we don't do hectic around our house and try to keep schedules to a minimum, I feel like the transition from summer to school year is still going to take some time and patience.

Experts from the American Academy of Sleep Medicine say that if you've got a lot on your mind, try to make the next day's to-do list early on in the evening. Then put it in your desk drawer (or your purse or your briefcase) and close the it up tight. This will help you mentally feel like you've put your obligations to bed and you can turn off the list maker in your head and get a good night's sleep. I just may have to try this tonight...

Picture boards breaking comunication gaps in hospitals

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The communication barriers in American medical facilities will only get worse as more people in the country seek medical services as the population increases. Although many hospitals already require bilingual employees, what about that life threatening situation where a language barrier can prevent quick action and treatment?

That's happening with widening alarm, and the growing use of pictureboards instead of written directions and instructions are easing the problem somewhat, according to emergency room staffers.

Similar to airplane safety pictureboards, easily understood pictorials take the place of words (generally in English) that can cause miscommunications and delays in treatment. Have you seen one in a hospital near you?

Allergies or Cold? Find out which one ails you

It's that time of year again -- where vibrantly green grass and leaves are replaces with yellow and brown ones, a sign of the impending winter season. And you know what winter means -- the season of colds. Of course, colds can happen year-round but I always find that during the changing of the seasons from summer to fall, I end up with a case of the sniffles. But I'm an allergy sufferer so I often wonder if it's my allergies acting up or if it's actually a cold. Do you have the same problem? If so, check out this handy questionnaire from AOL, which will help you determine what ails you.

Turns out my regular Autumn 'cold' might actually be a case of allergies acting up. What tends to separate cold from allergies is that colds are characterized by a sore throat, a low fever, swollen lymph nodes, yellowish nose discharge and an achy, weak, sick feeling -- if you don't have these symptoms, you might just have allergies. What about you? Cold or allergies?

Working from home? Tips for making it work for you

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Sitting in my home office, which doubles as a play room, it's often hard to convince my preschooler and toddler to take Mommy's work time seriously. Being able to contribute to our family's income while still being spending most of my hours caring for my kids is the number one reason why I love working from home, but when home life and work life happen in the same space, a little planning becomes necessary.

Most of my work-from-home related problems were solved by creating a schedule to avoid mixing parenting time and work time, and by shutting the door tight and committing myself to work when my kids are being cared for by someone else. But if you're still having trouble juggling work and home life, check out this article that has some great tips for making it all come together.

Let's hear it, work-from-home parents, what tips and tricks do you have for meeting your family and work commitments each day?

Staying away from lightning during a thunderstorm

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It's kind of amazing that anyone could survive a lightning strike, but many people do every year. It's just as odd that lightning is the second-leading cause of death in the U.S. when it comes to weather-related fatalities.

Meteorologists like to say that lightning is a constant threat from spring until fall, but the prevalence of thunderstorms is usually what makes people aware of lightning. How about, though, being struck twice by lightning and living through both strikes?

Although a cracked jaw, kidney damage and a feeling of being "on fire," some folks live through what I can only imagine as a nightmare scenario of having thousands of volts coursing through your body. Where do you go when you see or hear lightning outside?

Milk is milk, right? It's not that easy

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Milk used to be a simple thing, delivered in bottles on the front step fresh and ready to drink -- and all the same. But today choosing milk for your family has become fairly complicated with grocery store shelves offering not only regular cow's milk in everything from whole to skim varieties, but also soy milk and even oat milk. What's the difference besides the obvious? How can you know what's best for your family? Obviously it depends on your personal tastes and priorities, but Women's Health has broken down the different types of milk and ranked them from best to worst. Personally I'm a soy milk fan, but on their list soy milk comes in 2nd with regular skim milk in 1st place. Agree? Disagree?

Think you know feet? Think again

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Our society is built on myths it seems, most of them known as fun and games and entertainment only. But there are a few lurking around that are sometimes taken seriously, which can become serious when personal health is involved -- such as in foot care. Did you think corns have roots? They don't. Have you ever hurt your ankle and thought you were safe from a break because you could walk on it? Because that's not true either. Read these 5 foot myths and see which ones surprise you, because I bet at least one of them will!

Mental health problems increasing in third-world countries

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The increasing prevalence of war, poverty and diseases have wreaked havoc on many countries known to the civilized world as "third world" nations. But that's not all -- these damaging actions are leaving behind a larger amount of mental health illnesses as well since many of these countries cannot respond to such maladies adequately.

Should strategies to fight the downward trajectory of mental health exist alongside HIV drug treatments in some of these countries, for example? According to some health experts, yes. It can't come too soon.

The condition of nations could reach a level of not ever being able to recover if physical problems are compounded by mental health issues, right? Spotting the signs of mental illness and ensuring treatment is interjected as son as possible is at the root of trying to decrease the amount of illnesses like schizophrenia, depression, obsessive compulsive disorder and anxiety, according to medical specialists.

Life Fit with Laura Lewis: Three Rules of Rejuvenation

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Life Fit ... Mind. Body. And More.

Being Life Fit is about your total health, including the health of all of your relationships. Life Fit is a journey, not a destination. It is a process of continuous growth: physically, mentally, emotionally, and spiritually. Check in each Tuesday to Life Fit with Laura Lewis, author of "52 Ways To A Healthy You," as we explore our total life fitness. Then, weigh in with your own thoughts over at Laura's "Life Fit Chat" each Wednesday through Friday for further discussion on the week's topic. For more information visit Laura at www.LauraLewis.com.

Three Rules of Rejuvenation
While summer may not be officially over, summer break is and the autumnal season is upon us. The change of seasons always inspire a need for rejuvenation in all aspects of life. Summer has a way of inviting a break from our whole way of life and by the time fall comes around, I am ready for change!

The following is what I call the Three Rules of Rejuvenation:

Rule #1: Refresh
September marks the beginning of the routine. If you have kids, you know the importance of staying on a routine and after three months of lax-living the routine is quite refreshing. If you don't have children, September is monumental in other ways: the pools all close, the social scene shifts--kids leave town or arrive en masse, depending on if there is a university in your town--and activities and obligations soar by several notches.

Start this new chapter of '07 a refreshing makover to your routine.
1. Refresh your workout. Get a trainer. Join a gym. Take a new class. Run a different route. Add a yoga or pilates hour to your week.

2. Refresh your body. Spend a day at the spa. Start this new chapter feeling relaxed and ready to take on the challenges of work and school regaining its normal level of intensity.

3. Refresh your mind. Start a daily meditation. We should all spend at least 20 minutes per day in quiet meditation. You may focus on particular aspects you would like to strengthen such as love, compassion, kindness, etc. Or, you may want to meditate on nothing. That is right, great clarity comes from sitting quietly and clearing out everything from your mind. Just be.

4. Refresh your space. Look around your house, office, bedroom, bathroom, kitchen, etc. and get rid of the excess. Pare down the amount of stuff you have in you space. When you get the excess out, you create space for calm. Embrace the calm.

Rule # 2: Re-Organize
Get an organizational journal and spend a week writing in it. Pay close attention to the particular times you experience frustration. Is your frustration grounded in time management inefficiencies, dysfunction in your living or working space or even dysfunction in your relationships. Pay very close attention to your emotions during this week. Write everything down. Be honest with yourself. At the end of the week, evaluate what you experienced and seek the appropriate support. You may need to hire a professional to assist you: a life coach, a therapist, a professional organizer or a physical trainer. Care enough about yourself to hire the experts!

Rule # 3: Reward
Once Rule #1 and Rule #2 are accomplished reward yourself. Reflect on your progress and all the hard work involved in your mini-makeover and reward yourself in way that supports your efforts towards rejuvenation. Take a day off and spend it at the botanical gardens. September is wonderful time to experience the miracle of the changing seasons. Spend a day with your favorite companion and indulge yourself with your favorite activities: biking together, watching movies, gardening together or laying around lazily in the hammock. Pamper your self, reward yourself just be careful to not confuse reward with sabotage--this is about rejuvenation after all!

Autumn is about sloughing off the old and rejuvenating the soul. Enjoy!
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Obese toddlers lack proper iron levels

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If you're aware of any obese kids in your family (maybe even your own), you may want to have them checked for an iron deficiency. A new report suggests that obese youngsters not only have low iron levels, but that they are alarmingly low.

In addition to the low rate of bodily iron that was found in pudgier kids, those of Hispanic origin seemed to be more affected than other racial groups, according to the research.

In normal-weight toddlers, about seven percent were found to have an iron deficiency, while 20 percent of obese toddlers were found to have the same iron levels. Want to get more iron into that toddler's diet? Try meat, beans, eggs, spinach and fortified breads (whole wheat when possible).

Drug-coated stents now seen as okay

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In the recent past, drug-coated mesh stents meant to "prop up" arteries and heart tissues to prevent future clots were ties to all kinds of issues. It seems any newer medical device always has some kind of side effect, but the solution was to coat these metal devices in a drug that alleviated problems -- or tried to, anyway.

Newer research states that these stents may now not increase the possibility of clots in the future, Previous medical evidence was that these stents actually caused clots later on due to the drugs coating them.

But not according to the most recent medical research out of Europe. Earlier studies were giving conclusions on patients and technology that were too new to be accurate, but with an extra year of information and more patients to study, the data now says that these drug-coated stents are not contributing to clots like previously thought.

10 ways to get in your fruits and veggies

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If you always leave the house with an apple (or another portable fruit that you like), you'll drastically reduce your chances of filling your belly at the vending machine when you get hungry and you'll add one serving of fruit to your day. Because we all need 5-9 servings of fruits and vegetables a day, a little planning ahead is required to make sure we don't replace those servings with convenience foods instead. Check out this list of 10 secrets to getting in your fruits and veggies, including my favorites:
  • Never skip a meal, and always include one to two fruits and vegetables each time you sit and eat.
  • Stock up! Portion sizes are an issue in overeating, but when it comes to veggies, piling them on adds vitamins and minerals and leaves less room on your plate for less nutritious options.
  • Frozen and canned produce can be a nutritious alternative to freshly picked versions.
  • Spice it up and use garlic, ginger, nutmeg, or cinnamon to bring out the flavor of your favorite plant foods.
Though 10 servings sounds like a lot, keep in mind that an adult serving is equal to a medium sized whole fruit or veggie, 1/2 cup chopped or cooked, 1/2 cup of juice, or a handful of dried fruit.

Helping younger kids who have ADHD

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Attention Deficit Hyperactivity Disorder (ADHD) drives some parents, teachers and other nuts. Kids seemingly cannot help themselves from fidgeting, talking or acting at all waking hours of the day, and in many cases, prescription drugs are the only things that can help these kids (and adults as well).

I've seen radical nutrition changes also help some kids, and it's the first solution that I would choose to see if it worked. Even with kids as young as three to five, ADHD can be troublesome since daycare and preschool is on tap -- places where some structure starts showing up in kids lives outside the home.

For tips on trying to reign in as much of that impulsive and hyper activity as you can in those early ages, there are some great tips over here. Read them and even tape them to the fridge door. From my experience, these are very helpful to remember every single day.