Walking fo r weight loss
Categories Weight Loss

The Positive Weight Loss Approach

TOP REASONS OF OBESITY

  1. High Histamine Levels
  2. DRD2 A1 allele gene

Once you have made up your mind to lose weight, you should make that commitment and go into it with a positive attitude. We all
know that losing weight can be quite a challenge.

In fact, for some, it can be downright tough. It takes time, practice and support to  change lifetime habits.

But it’s a process you must learn in order to succeed.  You and you alone are the one who has the power to lose unwanted pounds.

Think like a winner, and not a loser – – remember that emotions are like muscles and the ones you use most grow the strongest.
If you always look at the negative side of things, you’ll become a downbeat, pessimistic person. Even slightly negative thoughts
have a greater impact on you and last longer than powerful positive thoughts.

Negative thinking doesn’t do you any good, it just holds you back from accomplishing the things you want to do. When a negative
thought creeps into your mind, replace it reminding yourself that you’re somebody, you have self-worth and you possess unique
strengths and talents.

Contemplate what lies ahead of you. Losing weight is not just about diets. It’s about a whole new you and the possibility of
creating a new life for yourself. Investigate the weight loss programs that appeal to you and that you feel will teach you the
behavioral skills you need to stick with throughout the weight- loss process.

First you should look for support among family and friends. It can be an enormous help to discuss obstacles and share skills and
tactics with others on the same path. You might look for this support from others you know who are in weight loss programs and
you can seek guidance from someone you know who has lost weight and kept it off.

There are success stories across the country today. On television and in newspapers, magazines and tabloids about people who have
miraculously lost untold pounds and kept it off. In all instances they say their mental attitude as well as their outlook on life
has totally changed.

Diets and weight loss programs are more flexible now than they once were and there are many prepared foods already portioned out. They
are made attractive and can be prepared in a matter of minutes. Low- fat and low-calorie foods are on shelves everywhere.

You will probably need to learn new, wiser eating skills. You will want a weight loss regimen that gives you some control, rather than
imposing one rigid system. Look for one that offers a variety of different eating plans, so you can choose the one that’s best for you.

Keep in mind, too, that your weight loss program will most likely include some physical exercises. Look at the exercising aspect
of your program as fun and recreation and not as a form of grueling and sweaty work.

The fact is that physical fitness is linked inseparable to all personal effectiveness in every field. Anyone
willing to take the few simple steps that lie between them and fitness will shortly begin to feel better, and the improvement will
reflect itself in every facet of their existence.

Doctors now say that walking is one of the best exercises. It helps the total circulation of blood throughout the body, and thus has a
direct effect on your overall feeling of health. There are things such as aerobics, jogging, swimming and many other exercises which
will benefit a weight loss program. Discuss the options with your doctor and take his advice in planning your exercise and weight loss
program.

Household Garbage
Categories Advice

The Dangers Of Household Garbage

Reducing the hazardous waste in America’s landfills starts at
home. Millions of households are producing billions of pounds
of solid waste. Products used every day in our homes leach
hazardous chemicals after entering landfills. There are a
number of simple steps that average consumer can take to limit
the damage that many of these toxic materials are doing to the
environment.

The garbage situation has become a big concern in cities all
around the country and not only is this a political issue, but
it is also a problem that has caught the attention of the
general population. We all realize there is a growing problem
but nobody likes to admit that their garbage is contributing to
the problem.

Many municipalities have already started a recycling program to
deal with the growing mountains of paper, plastic, glass, etc.
Although it takes a bit of effort on the part of the public to
sort and separate their garbage, people are now beginning to
realize that the future of our environment is at stake.

One household product that is causing a problem these days is
throwaway batteries. Each year, Americans throw away 84.000 tons
of alkaline batteries. These AA, C and D cells that power
electronic toys and games, portable audio equipment and a wide
range of other gadgets comprise 20% of the household hazardous
materials present around the country in America’s landfills.

When a battery in one of the products we use fails, we simply run
out and buy a replacement. The dead battery ends up in the garbage
and no one thinks about where it goes and what happens to it after
the garbage is picked up.

Sealed inside these alkaline cells are harmful materials which are
not encountered by consumers during normal use. However, when the
batteries enter a landfill, the casings can be crushed, or can
easily degrade, which causes mercury and other toxins to leach into
the environment.

The problem of batteries in landfills is one of the easiest to
solve. Using rechargeable power can significantly reduce the number
of batteries which end up in landfills. Rechargeable batteries can
be used again and again, up to 1,000 times. One rechargeable cell
can replace up to 300 throwaway batteries, keeping the landfill free
not only from the batteries themselves, but also from the paper and
plastic materials that are used to package them.

There are a number of manufacturers in the country today who deal in
rechargeable products and some of them have a number of programs
already in place to ensure that rechargeable batteries never enter a
landfill at all. For example, one of the largest manufacturers of
rechargeable products is now offering a lifetime replacement guarantee
on all round cells. If the product ever fails to accept or hold a
charge, the company will promptly replace it and recycle the used cell.

If you have an environmental agency in your area, you might like to
work on this issue with them, or perhaps they already have a program
set up to dispose of used batteries. As a concerned citizen, your
suggestions and input will be invaluable to them as they attempt to
come up with some solutions.

Immune system
Categories Health, Immune Support

Zinc and Vitamin D for immune support

Vitamin D and Zinc are the two most important things for the immune system.

The study below explains why vitamin D is so important to the immune system.

Interferons are the “scouts and messengers” that tell the immune system, “Incoming invaders! Time to send out the troops!” As you see from that study they need Vitamin D to function.

These results suggest a mechanism in which vitamin D is required for acquired immunity to overcome the ability of intracellular pathogens to evade macrophage-mediated antimicrobial responses.

The present findings underscore the importance of adequate amounts of vitamin D in all human populations for sustaining both innate and acquired immunity against infection.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3269210/

Zinc is an important anti-viral.

This review focuses on the role of zinc as an essential micronutrient that is required to mount an effective antiviral response. Although zinc possesses direct antiviral properties (e.g. influenza), it is also critical in generating both innate and acquired (humoral) antiviral responses.

Zinc is an essential trace element that is crucial for growth, development, and the maintenance of immune function. Its influence reaches all organs and cell types, representing an integral component of approximately 10% of the human proteome, and encompassing hundreds of key enzymes and transcription factors.

Zinc deficiency is strikingly common, affecting up to a quarter of the population in developing countries, but also affecting distinct populations in the developed world as a result of lifestyle, age, and disease-mediated factors. Consequently, zinc status is a critical factor that can influence antiviral immunity, particularly as zinc-deficient populations are often most at risk of acquiring viral infections such as HIV or hepatitis C virus.

This review summarizes current basic science and clinical evidence examining zinc as a direct antiviral, as well as a stimulant of antiviral immunity. An abundance of evidence has accumulated over the past 50 y to demonstrate the antiviral activity of zinc against a variety of viruses, and via numerous mechanisms.

The therapeutic use of zinc for viral infections such as herpes simplex virus and the common cold has stemmed from these findings; however, there remains much to be learned regarding the antiviral mechanisms and clinical benefit of zinc supplementation as a preventative and therapeutic treatment for viral infections.

In vitro studies suggest that free zinc may possess potent antiviral effects, and are supported by trials of creams, lozenges, and supplements with high free zinc content. Moreover, zinc-binding proteins such as the metallothioneins may possess antiviral roles, although their specific function remains uncertain.

Nonetheless, zinc treatment applied at a therapeutic dose and in the right form has the potential to drastically improve the clearance of both chronic and acute viral infections, as well as their accompanying pathologies and symptoms.

Consequently, the role of zinc as an antiviral can be separated into 2 categories: 1) zinc supplementation implemented to improve the antiviral response and systemic immunity in patients with zinc deficiency, and 2) zinc treatment performed to specifically inhibit viral replication or infection-related symptoms ().

https//www.ncbi.nlm.nih.gov/pmc/articles/PMC6628855

YOU CAN GET YOUR VITAMIN D LEVELS CHECKED HERE

Optimal Vitamin D levels are 60 – 80 ng/mL  More information on Vitamin D here

All you have to do is order it and then go to the nearest Quest Diagnostics Lab near you.  You will already be in their system.

YOU CAN ORDER ZINC LEVELS HERE

The optimal range of plasma zinc is 13.8 – 22.9µmol/L ( 90-150µg/dl). Clinical signs of zinc deficiency may occur when plasma zinc concentrations drop below 9.9µmol/L (65 µg/dl)

How to have healthy skin
Categories Aging, Health, Skin Care

You Can Have Healthy Skin

You Can Have Healthy Skin

With new research, new products and new skin protection advice
popping up all the time, it is hard to figure out the best things
to do to improve and protect your skin.

A skin care program is the combination of skin care products and
a routine that will be most beneficial to the skin. You will
first need to consider your diet and type of life-style since
these two factors play an important role in the health of a
person’s skin.

These days we seem to be living in the fast-food age and the
condition of your skin is often neglected. You still can’t beat
the old fruit and vegetable diet when it comes to good health and
a good complexion.

Remember to feed and nourish your skin by eating the proper foods.
Give your skin a drink too. Those eight glasses of water a day
your mom always told you to be sure to drink are essential to
maintaining your skin’s elasticity and suppleness, say experts.
And don’t count coffee or any of the caffeinated sodas as part
of the eight glasses because caffeine is dehydrating. The water
you choose can be sparkling water, mineral or straight from the
tap. Another suggestion is that you keep a liter-size bottle
close at hand, or simply drink a glass or two with your meals,
and a few in between.

You need to give some thought and consideration to the type of
makeup you sue. And be sure to clean your tools regularly.
Things such as cosmetic brushes get dirty and can carry bacteria
and germs and may cause skin irritations and breaking out. One
of the leading cosmetic authorities suggests that cosmetic brushes
be thoroughly cleaned at least twice a month. A good way is to
soak brushes for about 10 minutes in a dish of warm, soapy water
using mild liquid detergent or baby shampoo. Rinse and blot excess
moisture with a towel and stand the brushes, handle end down, in a
tall glass until they are thoroughly dry.

Keep environmental pollutants from being absorbed into the skin
with a good moisturizer that also acts as a skin barrier. Check
the labels for those with added Vitamin A, C and E, which help
block the penetration of pollutants.

A good exercise program such as aerobics can activate and
rejuvenate the skin and improve circulation and blood flow. Also,
body sweat triggers production of sebum, which is the skin’s own
natural moisturizer.

One skin care expert has come up with a do-it-yourself version of
a treatment you may like to try. Stir the juice of half a lemon
into one cup of plain yogurt. Keep it in the refrigerator and
apply it as you would a cream every night before bed. You can
even apply a thin coat of moisturizer over it is you like, after
waiting about five minutes for the yogurt mixture to penetrate.
With consistent use, you should see more even pigmentation and
smoother skin in three to four weeks.

Get serious about stress reduction. Skin conditions such as acne
appear on many people who are stressed out, and chronic skin
conditions then to get worse. Set aside quiet time to meditate
or daydream. Be sure to get enough sleep. To avoid morning eye
or facial puffiness, sleep on your back so fluid doesn’t collect
there. And, you can keep the oil from your hair away from your
face by wearing a head covering or a soft headband when you go to
bed. And keep in mind that too much stress can affect your
overall health as well as your complexion.sk to get down to the
essential things.

Hyaluronic acid is excellent for the skin as it’s a water loving molecule.

Stop Smoking
Categories Advice, Health

Conquering The Smoking Habit

Conquering The Smoking Habit

Most smokers sincerely want to quit. They know cigarettes
threaten their health, set a bad example for their children,
annoy their acquaintances and cost an inordinate amount of
money.

Nobody can force a smoker to quit. It’s something each person
has to decide for himself, and will require a personal commitment
by the smoker. What kind of smoker are you? What do you get out
of smoking? What does it do for you? It is important to
identify what you use smoking for and what kind of satisfaction
you feel that you are getting from smoking.

Many smokers use the cigarette as a kind of crutch in moments of
stress or discomfort, and on occasion it may work; the cigarette
is sometimes used as a tranquilizer. But the heavy smoker, the
person who tries to handle severe personal problems by smoking
heavily all day long, is apt to discover that cigarettes do not
help him deal with his problems effectively.

When it comes to quitting, this kind of smoker may find it easy to
stop when everything is going well, but may be tempted to start
again in a time of crisis. Physical exertion, eating, drinking,
or social activity in moderation may serve as useful substitutes
for cigarettes, even in times of tension. The choice of a substitute
depends on what will achieve the same effects without having any
appreciable risk.

Once a smoker understands his own smoking behavior, he will be able
to cope more successfully and select the best quitting approaches
for himself and the type of life-style he leads.

Because smoking is a form of addiction, 80 percent of smoker who
quit usually experience some withdrawal symptoms. These may
include headache, light-headedness, nausea, diarrhea, and chest
pains. Psychological symptoms, such as anxiety, short-term
depression, and inability to concentrate, may also appear. The
main psychological symptom is increased irritability. People
become so irritable, in fact, that they say they feel “like
killing somebody.” Yet there is no evidence that quitting
smoking leads to physical violence.

Some people seem to lose all their energy and drive, wanting
only to sleep. Others react in exactly the opposite way, becoming
so over energized they can’t find enough activity to burn off their
excess energy. For instance, one woman said she cleaned out all
her closets completely and was ready to go next door to start on her
neighbor’s. Both these extremes, however, eventually level off.
The symptoms may be intense for two or three days, but within 10 to
14 days after quitting, most subside. The truth is that after people
quit smoking, they have more energy, they generally will need less
sleep, and feel better about themselves.

Quitting smoking not only extends the ex-smoker’s life, but adds new
happiness and meaning to one’s current life. Most smokers state that
immediately after they quit smoking, they start noticing dramatic
differences in their overall health and vitality.

Quitting is beneficial at any age, no matter how long a person has
been smoking. The mortality ratio of ex-smoker decreases after
quitting. If the patient quits before a serious disease has developed,
his body may eventually be able to restore itself almost completely.

  • Majority of addictions are caused by the DRD2 A1 allele gene
  • Being undermethylated (high histamine) can cause addictions to alcohol, drugs and cigarettes
  • Early life stress prenatal (in the womb) and postnatal (child abuse, moving a lot, etc) can lead to addictions

There is a thinking stuff from which all things are made, and which, in its original state, permeates, penetrates, and fills the interspaces of the universe.

A thought, in this substance, produces the thing that is imaged by the thought.

Man can form things in his thought, and, by impressing his thought upon formless substance, can cause the thing he thinks about to be created.

What the mind can conceive and believe it can achieve!

Sensible diet tips
Categories Advice, Diet, Health

Sensible Diet Tips

Sensible Diet Tips

Start your diet with a food diary, record everything you eat,
what you were doing at the time, and how you felt.

Instead of eating the forbidden piece of candy, brush your teeth.
If you’re about to cheat, allow yourself a treat, then eat only
half a bite and throw the other half away.

When hunger hits, wait 10 minutes before eating and see if it
passes. Set attainable goals. Don’t say, “I want to lose 50
pounds.” Say, “I want to lose 5 pounds a month.” Get enough
sleep but not too much. Try to avoid sugar. Highly sweetened
foods tend to make you crave more.

Drink six to eight glasses of water a day. Water itself helps
cut down on water retention because it acts as a diuretic. Taken
before meals, it dulls the appetite by giving you that “full
feeling.” Diet with a buddy. Support groups are important, and
caring people can help one another succeed. Start your own, even
with just one other person.

Substitute activity for eating. When the cravings hit, go to the
“Y” or health club if possible; or dust, or walk around the block.
This is especially helpful if you eat out of anger.

If the pie on the counter is just too great a temptation and you
don’t want to throw it away, freeze it. If you’re a late-night
eater, have a carbohydrate, such as a slice of bread of a cracker,
before bedtime to cut down on cravings. Keep an orange slice or
a glass of water by your bed to quiet the hunger pangs that wake
you up.

If you use food as a reward, establish a new reward system. Buy
yourself a non-edible reward. Write down everything you eat – –
everything – including what you taste when you cook. If you
monitor what you eat, you can’t go off your diet.

Weigh yourself once a week at the same time. Your weight
fluctuates constantly and you can weigh more at night than you did
in the morning, a downer if you stuck to your diet all day. Make
dining an event. East from your own special plate, on your own
special placemat, and borrow the Japanese art of food arranging to
make your meal, no matter how meager, look lovely. This is a trick
that helps chronic over-eaters and bingers pay attention to their
food instead of consuming it unconsciously.

Don’t shop when you’re hungry. You’ll only buy more fattening
food. Avoid finger foods that are easy to eat in large amounts.
Avoid consuming large quantities of fattening liquids, which are so
easy to overdo. And this includes alcoholic beverages.

Keep plenty of crunchy foods like raw vegetables and air-popped
fat-free popcorn on hand. They’re high in fiber, satisfying and
filling. Leave something on your plate, even if you are a charter
member of the Clean The Plate Club. It’s a good sign that you can
stop eating when you want to, not just when your plate is empty.

Lose weight for yourself, not to please your husband, your parents
or your friends. Make the kitchen off-limits at any time other
than mealtime. Always eat at the table, never in front of the TV
set or with the radio on. Concentrate on eating every mouthful
slowly and savoring each morsel. Chew everything from 10 to 20
times and count! Never skip meals. carbohydrate, such as a slice
of bread of a cracker, before bedtime to cut down on cravings.

Personal accidents
Categories Uncategorized

Your Personal Safety

Your Personal Safety

The world we live in today is much safer than the one known by
your parents and grandparents. Even considering the constant
bombardment of news to the contrary, the government and industry
have taken some major steps to protect us all. In almost
everything we do, we are surrounded by protection based on
safety experience from the past.

You’ll be safer – – but only if you have a strong feeling for
safety. Why? Because many of the safety factors developed to
protect you function only if you do something about them. Do
you buckle your seat belt every time you get in the car? Do
you cross the street at crosswalks instead of jaywalking? Do
you walk or jog on the left side of the road so that you are
facing oncoming traffic? These are just a few of the things
that you know and can do something about.

We all must acknowledge the fact that we bear some of the
responsibility for making our environment safe and safety is
thinking about other people, too. Because in this safety
awareness, we can take steps to help others. For instance,
a jagged piece of metal and certain types of broken bottles
on the street can cause tire problems to cars. Broken glass
on the beach might also send someone to the hospital for
stitches. When you take time to clean up things such as
broken bottles, etc., you’re taking a big step toward
protecting others.

An accident is something that happens to you and to others.
It’s easy to think that these accidents just happen. Buy
they don’t. They’re not just bad luck or bad breaks that
come to you out of nowhere. An accident is never supposed
to happen. It isn’t planned and it isn’t deliberate.
Accidents are caused!

An accident can be caused by an unsafe condition. Look at
your automobile. It can be a typical example of an unsafe
condition. Bad brakes and unsafe tires, faulty headlights,
loose steering, and, yes, even dirty windshields and side
windows can cause accidents, and they are all unsafe
conditions. And along this same line, we need to consider
unsafe acts as also contributing to the cause of accidents.
These are not “conditions.” They are what you, or someone
else, does or doesn’t do. A good example is jaywalking.
You know it’s dangerous to walk out between parked cars to
cross the street, but it’s easier than walking down to the
next corner.

Both unsafe conditions and unsafe actions exist, and either
one can cause accidents. But you can put the two together,
as well. That car with the poor brakes, and all the other
unsafe conditions, isn’t unsafe at all until someone starts
to use it. It’s the act of using that causes the accident.
Oh sure, the car was at fault, but the driver of that car was
the ultimate cause of the accident.

You will find many unsafe conditions in your daily life, but
most of them become truly unsafe based on your own actions
related to them. What causes you to act in an unsafe way?
Is it carelessness? Poor judgement, were you at the wrong
place at the wrong time?

There’s never a total absence of risks in our lives. Risks
are voluntary actions and can be managed. Emergencies can
be met and handled, but it takes know-how and constant awareness.
What you can’t prevent, you can usually compensate for or
protect against.

Safety experts classify accidents in four broad categories:
Motor vehicle, work and job related, home, and public. The
public category excludes motor vehicle and work accidents in
public places. It covers sports and recreation (swimming,
hunting, etc.), air, water, or land transportation excluding
motor vehicle and public building accidents.

On the average, there are 10 accidental deaths and about
1,000 disabling injuries every hour during the year. About
one-half of the deaths occur in motor vehicle accidents while
about one-third of the injuries occur in and around the home.

It’s not hard to imagine adding yourself to the accident
statistics. Any day of the week, you’ll be swamped with
stories in the newspapers and on television about the many
tragic accidents going on all over the country and it seems to
be getting worse all the time. And in every case the victim
was somebody who did not plan or expect that they would be hurt
or killed.

In a matter of seconds, everything you were ever going to do
and be can be snuffed out. At the least, you suffer pain and
inconvenience from an accident. At worst, an accident kills or
damages you for life.

Safety saves you, but it does more than that. Mix each safety
ingredient with all of your day to day activities. An use
common sense in everything you do.

Safety in your home is a combination of mind and matter. You
mind must be constantly aware of the home safety dangers. The
matter is the safety condition of your home.

The safety condition of your home isn’t a case of rebuilding
things to make it safe. It’s more the disposal of dangerous
items, and a case of good housekeeping. A safe home has a place
for everything, and that along with the right mental attitude
about keeping those things in place is just good housekeeping.

The home is the most frequent place for injury accidents to
occur, and it is second only to motor vehicle accidents for
the number of deaths in the country today. Family members are
busier than ever rushing in and out so it’s easy to understand
how careless mistakes are often made.

When you read the daily newspaper or watch newscasts on TV,
you’ll see that home accidents can be classified in two major
ways. There are things that can totally disrupt your entire
community – – such as earthquakes, tornadoes, storms and floods.

And then there are those kinds of accidents that are centered
in your own home, and not involving the whole community. These
are things like fires, local earth sliding, flooding and wind
damage.

You will need to consider both types when thinking about safety
at home. For the community – wide disasters, you may or may not
receive any outside help for a considerable period of time, and
you must be prepared to survive on your own home resources. With
the second type, your home may be destroyed, but some help should
be there from the outside, early in the experience. Most cities
and communities have some agencies and organizations in place to
assist the public in times of severe emergencies.

It is wise for everyone to do a home safety check on a regular
basis and get the family members involved. Naturally, every
family needs to develop its own plan because every house and every
family is different. What you can’t prevent, you can usually
compensate for or protect against.

Categories Diet

Safeguarding Your Food

Safeguarding Your Food

Every year, an estimated 7 million Americans suffer from cases
of foodborne illness. Some cases are violent and even result
in death. Of course this is commonly known as “food poisoning.”
The culprit is food that has dangerously high levels of bacteria
due to improper cooking or handling.

Food safety is usually taken for granted by the buying public but
everyone’s attention was recently directed to food poisoning
involving some meat that was undercooked. It was determined that
the problem never would have happened if the meat had been cooked
properly. E.Coli 0157.H7 is a potent virus, but it can be
completely destroyed when the meat is fully cooked.

It is important for consumers to take an all-around safety approach
to purchasing, storing and preparing both traditional and new meat
and poultry products. Ultimately, consumers and food handlers bear
the responsibility for keeping food safe once it leaves the store.

According to the U.S. Department of Agriculture, about 85 percent
of foodborne illness cases could be avoided each year if consumers
would handle food properly. The most common foodborne illnesses
are caused by a combination of bacteria, naturally present in the
environment, and food handling mistakes. Ironically, these are
also the easiest types of foodborne illnesses to prevent. Proper
cooking or processing of raw meat and poultry kills bacteria that
can cause foodborne illness.

When you’re out, grocery shop last, take food straight home to the
refrigerator. And never leave food in a hot car! Don’t buy anything
you won’t use before the use-by date. Don’t buy food in poor
condition. Make sure refrigerated food is cold to the touch. Frozen
food should be rock-solid. Canned goods should be free of dents,
cracks or bulging lids which can indicate a serious food poisoning
threat.

The performance and maintenance of your refrigerator is of the
utmost importance. Check the temperature of your refrigerator with
an appliance thermometer. To keep bacteria in check, the refrigerator
should run at 40 degrees F; the freezer unit at 0 degrees F.
Generally, keep your refrigerator as cold as possible without
freezing your milk or lettuce.

When you prepare food, keep everything clean and thaw out any frozen
food you plan to prepare in your refrigerator. Take it out of the
freezer in advance and place it in the refrigerated section of your
refrigerator. Always wash your hands in hot soapy water before
preparing and handling any food as well as after you use the
bathroom, change diapers, handle pets, etc. Remember, too, that
bacteria can live in your kitchen towels, sponges and dish cloths.
Wash them often and replace the dish cloths and sponges you use
regularly every few weeks.

Be absolutely sure that you keep all raw meats, poultry and fish
and their juices away from other food. For instance, wash your
hands, your cutting board and knife in hot soapy water after
cutting up the chicken and before dicing salad ingredients. It is
best to use plastic cutting boards rather than wooden ones where
bacteria can hide in grooves. Don’t take your food out of the
freezer and leave it on the kitchen counter to thaw. This is
extremely dangerous since the bacteria can grow in the outer layers
of the food before the inside thaws. It is wise to do your
marinating in the refrigerator too.

Categories Advice, Aging

Growing Old Gracefully

Growing Old Gracefully

Today the average duration of human life in the United States
is just about 70 years for women and a little less for men.
Conservative experts believe that man is really build to last
about 100 years; and that medical advances and more healthful
living habits could bring this about within a generation or two.

What good is it to add years to life if we do not also add life
to years? In fact, unless people learn to enjoy life and to
grow old gracefully, the extra years may be an additional burden.

From 18 to 30 years is roughly the period of highest physical
and mental vigor. The experiences we accumulate from the day we
are born help us to conserve and to use our physical and mental
abilities more wisely, so that for some time after 30 years we
are able to perform increasingly well in spite of slowly slipping
vigor. After age 50 the increasing accumulation of experience is
no longer able to offset the now more rapidly energy and therefore
aging begins to assert itself noticeably and in many ways.

A number of things may come about gradually such as people who have
not used eyeglasses before may at some time in their forties need
them for reading, and in the fifties they usually need bifocals.

Also in the forties, people are likely to put on weight because
there is a general slowdown in the oxidation rate of the aging body
tissue. Also we tend to do less strenuous work with no reduction
in the amount of food consumed.

And in the fifties there is likely to be some loss of hearing.
Usually the high-pitched tomes go first, so words with the sounds
of F, S, and TH are confused. A hearing aid may be needed in
some cases.

Aging is generally accompanied by a loss in physical and mental
flexibility. This is noticed in a tendency to become stiff in the
joints; in slower comeback after a strenuous trip, excessive “night
life,” or hard work; in slower healing of wounds, sore muscles,
and sprains; in slower recovery of pep after an illness; and in
greater difficulty to adjust to new people, new places, and new
ideas.

Men, especially, will notice loss of muscular strength. There will
be increased unsteadiness and delicate muscle movements will be more
clumsy and the stride in walking will become shorter. The conclusion
now is that the performance and ability of the elderly has long been
underestimated and can be greatly improved by a proper diet, sleep
and exercise along with rest and relaxation.

Many elderly people tend to lose their joy and will to live and
chronic worriers may mope around and withdraw. Medical authorities
now say that laughter is one of the best medicines for the elderly.
You can always keep your sense of humor tuned up by surrounding
yourself with pleasant and interesting people. Just act your age
and don’t be afraid to laugh at yourself even when no else is around.

Now that we all know the role that physical activity plays in our
lives, remember to do something physical every day. The joints must
be used or quite simply they will tighten with age creating that
stooped worn out appearance we so often associate with getting old.
Keep yourself flexible and fit on an exercise program consistent with
your ability.

Lab Test you should have done each year

  • Coenzyme Q10 2.5 – 3.5  mg/L
  • Vitamin B12 500–1300 pg/ml
  • Vitamin D (test in autumn) 60- 80 nmol/L
  • Pregnenolone hormone 195-225 ng/dL

You can order the above test here

Supplements for keeping joints pain free.

  • Hyaluronic acid
  • MSM (Methylsulfonylmethane)
  • Glucosamine
  • Chondroitin sulfate
  • S-adenosyl-L-methionine (SAMe)
  • Turmeric
  • Fish oil
  • Water 4-8 glasses a day

 

Categories Mental health

How to be happy!

It turns out that happiness is actually a habit that can be cultivated by developing a few habits that take only about five minutes to do.  By themselves none of these will change your life but each one will give you a little dopamine (the happiness neurotransmitter) boost that will add up with each successive practice.

There are scads of methods but here are 7 that I find to be most simple and most effective.

1) Do something for someone else.

Do what my colleague Adam Grant calls a “five-minute favor” for someone. Five-minute favors are selfless giving acts, without asking for anything in return from the people that you help. Examples of five-minute favors include: sharing knowledge, making an introduction, serving as a reference for a person, product, or service, or recommending someone on LinkedIn, Yelp, or another social place. It simply feels good to do something for someone else!
2) Put yourself in someone else’s shoes.

Empathy and compassion are things you can develop, and it starts with thinking about other people’s circumstances, understanding their pains and frustrations, and knowing that those emotions are every bit as real as our own. This helps you develop perspective, and opens you up to helping others, which also enhances your sense of gratitude.
3) Look at people in the eye, smile, and say hello.

We live in such a fear-driven and insulated culture that we don’t even look people in the eye when we’re walking down the street, sitting in subway trains, or even when making our way through office hallways. Just for today, think of strangers as being a little more like you, and treat them with the kindness and respect they deserve: Look them softly in the eye, smile, and give a warm greeting. I live in a very urban area and the last couple of years I’ve made it a practice to say “hi” to most people I walk by. Some ignore me but most look surprised and smile and say “hi” back. I’ve gotten to know people on a casual basis that I otherwise never would and it has made my neighborhood feel much warmer and homey.
4) Be the first to reach out after an argument.

The tendency for many is to let resentment fester after an argument or misunderstanding, and then cut off the person from our lives until he or she reaches out to us with an apology. It’s convenient. But it’s also just plain dumb. How uncomfortable is it to be in your home while you and your partner or kids are barely acknowledging one another? Outside the home you could lose a friendship, a family relationship, or great work connection because your ego has to have it’s way and you have to “win” or prove some point. Instead, be the first to reach out to make amends, even if you’re the one that has to apologize. That humble act will do wonders; the other person will soften, apologize, and allow you back into his or her life.
5) Journal about three new things you are grateful for.

For survival purposes your brain is built to remember negative or painful things much more readily than positive things. This works great for survival but not so great for a happy life. Research has shown that simply writing three things that you are grateful for every day teaches your brain to more readily tune into the good things in your life. This will greatly enhance your mood and overall sense of happiness and well being.6) Exercise for 15 minutes.

Research has shown that just 15 minutes of fun cardio activity is the equivalent of taking an antidepressant, but with a 30 percent lower relapse rate! If you don’t have a routine in place there are apps that you can download to your phone that will lead you through simple but fun routines that only take anywhere from 8 – 20 minutes to do. If you’re the kind of person who doesn’t like exercise routines get out and throw a Frisbee or ball around with your kids or partner. Dance, play with your dog, go for a very fast paced walk. It doesn’t have to be exercise in the traditional sense – just move your body in a way that works best for you!!7) Find something or someone that will make you laugh.

Laughter releases endorphins into the body—a chemical 10 times more powerful than morphine—with the same exhilarating effect as an intense workout at the gym. Try putting a comedy channel on the radio when you’re in the car. If you don’t have satellite radio there are comedy channels on Spotify, iTunes and virtually every other music platform available. If you’re working or doing chores around the house put on a stand up routine for you to listen to in the background.  Even if you’re not able to focus on it the sound of laughter in the background will enhance your mood and make you feel better. Try it, it really works!

 

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