Ways 2 Go Healthy

Spaghetti Squash: The Ultimate Healthy Pasta Substitute

noreply@blogger.com (Clay Miller) — Tue, 28 Sep 2010 14:00:00 +0000

Spaghetti squash: neat name - neat vegetable

I first heard of spaghetti squash earlier this year. I was told the neat thing about this veggie is that it can replace pasta. This sounded really weird to me. How in the world is this possible?

I had to find out for myself. Through friends of my wife and the internet we were prepared to cook with spaghetti squash for the first time. We just used the spaghetti squash to make a simple spaghetti and served it with spaghetti sauce. I had my doubts, but it was pretty darn good. I will say that the spaghetti squash really doesn't have any taste at all, at least to me, but it is healthier than pasta.

When cooked properly spaghetti squash can have very close to the texture of pasta. Also it only has 42 calories per cup, has a lot of fiber and it doesn't have all of the carbs which are in pasta. My wife and I will definitely be cooking with spaghetti again soon and will be trying some new recipes. Spaghetti Squash Recipes

If you want to try cooking with spaghetti squash follow the instructions below from http://www.easybalconygardening.com/:

Choose firm spaghetti squash with no bruises. Its light yellow color should be even. Avoid squash with any green color or soft spot on it. A four-pound squash will have a yield of about four cups.

Scrub the squash very well.

To prevent the squash from breaking open during baking, pierce it all over with a skewer. This is especially important if you are microwaving it.

To bake in the oven: Preheat the oven at 375ºF. Put the whole squash in a shallow baking pan, rind side up, and bake for 40 minutes or more, depending on the size. Test for doneness with a fork.

To microwave: Place in a microwave dish, cut sides up, with about a quarter cup of water. Cover and set the timer for about eight to twelve minutes, depending on the size. Test for doneness with a fork. Let stand for a few minutes before taking the squash out.

To boil: Place the squash in boiling water and let boil for about twenty minutes or so, depending on the size. Test for doneness with a fork.

To use a slow cooker or crock pot: Place up to two cups of water and cook on low heat about eight to ten hours. Make sure the size of your squash is right for your crock pot.

As soon as sufficiently cool, using a serrated knife, cut the spaghetti squash in half or quarters, depending on the length of strands you prefer.

Scrape both seeds and fibrous strings from its center. Do not throw the seeds away. They are good roasted. Simply toss in a little bit of olive oil (not greasy), sprinkle with some sea salt, and bake for about twenty minutes to one hour at 250ºF, depending on quantity. Serve warm.

Separate the spaghetti squash pulp into strands using a kitchen fork’s tines. Serve alone or as a side dish. Do not forget the butter, salt, and pepper! Or, you can serve it with your favorite spaghetti or Alfredo sauces, herbs, etc. There are several variations you can experiment on!

The Healthy Lifestyle Community on Lunch.com has officially been launched

noreply@blogger.com (Clay Miller) — Mon, 29 Mar 2010 18:54:00 +0000

I'm very happy to officially announce: the Healthy Lifestyle Community on Lunch.com has officially been launched. I founded this community to create a gathering place for those with a passion for the fitness, nutrition and overall personal wellness. My goal is for this community to be a spot to learn and share knowledge on a healthy lifestyle which include: exercise, weight loss, disease prevention, medicine, food and everything else to keep you happy and healthy.

If you would like to become involved, I urge you to join the Healthy Lifestyle Community on Lunch.com.

Some examples from the Healthy Lifestyle Community:
What Working Out Means to Me (6) by Savvygirl
Avoid Trans Fats: They Are Bad News by Clay_Miller
The Bar Method - Feel the Pain In Your Muscles and Your Wallet by PattyP

The Healthy Lifestyle Community is here

My personal Lunch.com page is here

The Green Living Community is here

Thank you and I hope to see you on Lunch.com

Nutritiondata.com is a great healthy resource

noreply@blogger.com (Clay Miller) — Thu, 25 Feb 2010 16:47:00 +0000

In my never-ending quest for valid health information I have found the great website nutritiondata.com. It gives you a cornucopia of health information attached to almost any food. They even have many foods from fast foods joints and popular restaurants. Nutritiondata has its own blog at: http://blog.nutritiondata.com/. You can find them on Twitter at: http://twitter.com/nutritiondata.

For instance, if you wanted to know the nutritional content of raw strawberries, you would just type in 'strawberries' in the search box at the top right of nutritiondata.com. If you did this you would see the following:

You can even fine tune your research to look in specfic food categories. One of my favorite searches is

to use the Nutrient Seach function. You can find the foods with the highest or lowest of a certain nutrient (e.g. sodium, fiber, fat or even calories). You can find the Nutrient Search here: http://www.nutritiondata.com/tools/nutrient-search. Nutritiondata.com even has a mobile nutritional food search widget which can be found here: http://www.widgetbox.com/widget/nutritiondata-food-search-widget. There is one on this blog to the right.

Check out nutritiondata.com and you might be surprised how healthy or unhealthy something is that you are currently eating. You know many fast foods are unhealthy, but now you can see how unhealthy.

Have fun researching. Any interesting finds yet?

Ways to raise your HDL (good cholesterol)

noreply@blogger.com (Clay Miller) — Wed, 20 Jan 2010 17:32:00 +0000

High-density lipoprotein (HDL) is one of the five major groups of lipoproteins that enable lipids like cholesterol and triglycerides to be transported within the water-based bloodstream. It is hypothesized that HDL can remove cholesterol from atheroma within arteries and transport it back to the liver for excretion or re-utilization, which is the main reason why HDL-bound cholesterol is sometimes called "good cholesterol". A high level of HDL seems to protect against cardiovascular diseases, and low HDL cholesterol levels (less than 40 mg/dL or about 1mmol/L) increase the risk for heart disease.

	At risk	Desirable
Men	Less than 40 mg/dL* (1.0 mmol/L**)	60 mg/dL (1.6 mmol/L) or above
Women	Less than 50 mg/dL (1.3 mmol/L)	60 mg/dL (1.6 mmol/L) or above

Let's look at ways to raise our HDL (good cholesterol), shall we?

Exercise - just 20-30 minutes of aerobic exercise on most days of the week can jump-start your HDL in the right direction
Reduction or elimination of foods that reduce HDL─Hydrogenated fats ("trans" fats) should be eliminated, since they reduce HDL (as well as increasing LDL and blood pressure, and have been associated with cancer)
Moderate amount of alcohol daily - alcoholic beverages raise HDL, red wine confers additional benefits, such as reduction in blood sugar and blood pressure, provided no more than 2 glasses per day are consumed
Dark Chocolate - preferably 70% cocoa or greater - do not exceed 40 grams, or approximately 2 inches square, per day
Green tea - brewed only, never instant or pre-mixed bottles. Many say several cups per day are required for its full effect
Quite smoking - quitting smoking can raise your HDL levels by about four points
Eat more fiber - soluble fiber found in fruits, vegetables, nuts and grains might boost your HDL
Maintaining a healthy weight - losing 10 pounds can increase your HDL by one and a half points. Aim for a weight loss goal to achieve a body mass index (BMI) of 25 or below
Dietary supplements - these include omega-3 fatty acids (fatty fish, fish oil supplements) and flaxseed oil or grain
Medications - some used to lower LDL cholesterol may also increase HDL cholesterol, including niacin, fibrates (Lopid, others) and statins (Lipitor, Zocor, others)

I've had low HDL (even less than 40) since I've had mine checked in the last few years. I'm really trying to raise it consistently to be over 50. I tackle both LDL (bad cholesterol) and HDL with exercise and a healthy diet of fruit, vegetables, moderate alcohol and green tea every day. Not a bad diet, right?

What is your HDL level? Do you have low HDL and need to raise it? Join the club and join in on the ways to increase it.

Don't forget to get your 10-year Tetanus shot

noreply@blogger.com (Clay Miller) — Tue, 15 Dec 2009 17:42:00 +0000

I just got a tetanus shot today. Not that big of a deal. It cost me $21. My last tetanus shot was about 20 years ago. We are supposed to get a tetanus shot every 10 years. Oops. I'll get my tetanus shot every 10 years from now on.

So what exactly is tetanus? From MayoClinic.com:

Tetanus is a serious bacterial disease caused by a toxin that leads to stiffness of your jaw muscles and other muscles. Tetanus can cause severe muscle spasms, make breathing difficult and, ultimately, threaten your life.

Spores of the tetanus bacteria, Clostridium tetani, usually are found in the soil, but can occur virtually anywhere. If deposited in a wound, the bacteria can produce a toxin that interferes with the nerves controlling your muscles.

Treatment for tetanus is available, but the process is lengthy and not uniformly effective. Tetanus may be fatal despite treatment. The best defense against tetanus is preventing it by getting a tetanus shot and by properly caring for wounds.

Signs and symptoms of tetanus may include:

Spasms of your jaw, neck and other muscles. As the toxin spreads to nerves, your face and jaw muscles may be affected by strong spasms. Spasms can also affect muscles in your chest, abdomen and back.
Stiffness of your jaw, neck and other muscles. This is why tetanus is commonly referred to as lockjaw. Spasms and stiffness of your jaw and neck may lead to difficulty swallowing. Stiffness can also affect your chest, abdominal and back muscles.
Difficulty breathing. Severe spasms can affect respiratory muscles and make it difficult to breathe.

Other signs and symptoms can include:

Fever
Muscular irritability

When to see a doctor

See your doctor to obtain a tetanus booster shot if you have a deep or dirty wound and you haven't had a booster shot within the past five years or aren't sure of your vaccination status. Or see your doctor about a tetanus booster for any wound if you haven't had a booster shot within the past 10 years.

The bacteria that cause tetanus, Clostridium tetani, are found in soil, dust and animal feces. When they enter a deep flesh wound, spores of the bacteria may produce a powerful toxin, tetanospasmin, which acts on various areas of your nervous system. The effect of the toxin on your nerves can cause muscle stiffness and spasms — the major signs of tetanus.

Even if you don't like needles or doctors, you really should get a tetanus shot. It is great defense from many foreign invaders of your body. I feel better that I got mine.

How long as it been since you got your last Tetanus shot? How was your experience getting your shot?

Foods with trans-fats and things you need to know

noreply@blogger.com (Clay Miller) — Wed, 02 Dec 2009 19:05:00 +0000

Foods where you may find high amount of trans-fats:

Margarine and butter - loaded with trans fats and saturated fats
Packaged foods - some cake mixes, Bisquick
Soup cups - Ramen noodles, for example
Pound cake
Donuts
Cookies and cakes (with shortening-based frostings) - from supermarket bakeries have plenty of trans fat.
Frozen Food - frozen pies, pot pies, waffles, pizzas, even breaded fish sticks contain trans fat
Baked goods - more trans fats are used in commercially baked products than any other foods
Fast Food - fries, chicken, and other foods are deep-fried in partially hydrogenated oil. Even if the chains use liquid oil, fries are sometimes partially fried in trans fat before they're shipped to the restaurant.

According to BanTransFats.com, the following are what we need to know about trans-fats:

Don't eat any product which has the words "partially hydrogenated" or "shortening" in the ingredients list.
If the label says zero trans fats, don't believe it. If the words "partially hydrogenated" or "shortening" are in the ingredients list, it DOES contain trans fat.
Be careful when consuming products with labels from outside the United States. Sometimes they contain partially hydrogenated oil but it's not on the label.
In restaurants, bakeries, and other eateries, ask whether they use partially hydrogenated oil for frying or baking or in salad dressings. If they say they use vegetable oil, ask whether it is partially hydrogenated. Don't be shy about asking. Assume that all unlabeled baked and fried goods contain partially hydrogenated oil, unless you know otherwise.
Keep saturated fat intake low too. This is very important.
Remember that polyunsaturated fat and monounsaturated fats are good fats.
Cholesterol that affects our arteries comes from two sources: (i) animal products and (ii) bad fats. If a product is "cholesterol fee," that doesn't mean that it won't raise your bad cholesterol. If the product itself contains no cholesterol but it does contain trans fat or saturated fat, it will raise your bad cholesterol.

Work up a sweat for even more health benefits

noreply@blogger.com (Clay Miller) — Thu, 19 Nov 2009 21:09:00 +0000

Richard Simmons was really onto something when he was "Sweatin' to the Oldies". Did you know that sweating has multiple positive health and beauty related benefits? The skin is the body’s largest organ, and through perspiration, it plays a big part in helping the body detox and renew itself. Sweating is, in a sense, exercising your skin. The next time you’re suffering while sweating it out at the gym or in the sauna, remember that you’re doing a great deed for your overall health.

Sweating is the way our bodies keep themselves from overheating. When we perspire, we expel toxins and even disease from our system. Many viruses and bacteria can’t live in temperatures above 98.6, so in many cases, sweating literally burns away illness.

There are two types of sweat glands: eccrine sweat glands and apocrine sweat glands. Eccrine glands are distributed over the entire body. They are particularly concentrated on the palms, soles of feet, and on the forehead. Apocrine sweat glands are located on the scalp, armpits and the genital area, and produce sweat containing fatty materials.

Below are the two best ways to sweat it out:

Saunas

Saunas are a great way to “sweat it out,” and have been popular for centuries. Many years ago, healers relied on saunas to treat illnesses, and priests used the heat of the sauna to chase away evil spirits. The newer infrared saunas stimulate the body at a cellular level so toxins deep in tissues can be eliminated. These saunas are able to heat the body while the air stays cool, resulting in a more pleasant experience.

Exercise

Naturally, we equate exercise with sweating. In addition to benefits like improving sleep, relieving symptoms of depression, immune function, and stress level, in most situations exercise also promotes perspiration, which softens skin and helps keep pores clear.

Dr. Oz says, "If you can work up a sweat just 1 hour a week, you'll enjoy a range of benefits: reduced risk of heart attack, better mood, and lower blood pressure. I like interval training on the elliptical, with 15 pullups and 15 dips every 10 minutes. Your muscles will become more efficient, so you'll have more stamina for more enjoyable activities that also work up a sweat".

I do try to work up a good sweat whenever I am doing aerobics, whether on the treadmill or out jogging. I haven't been in a sauna in a long time, but maybe I'll have to look into visiting one soon. I like the idea of getting rid of toxins, relieving stress, lowering my blood pressure and improving my skin.

What are your favorite sweat-inducing activities? Have you ever been in a sauna before?

Best medicine: Health benefits of laughter

noreply@blogger.com (Clay Miller) — Tue, 17 Nov 2009 16:12:00 +0000

We've all heard that 'Laughter is the best medicine'. Well, there are many proven benefits from laughing, chuckling or giggling. Laughing can reduce stress, lower your blood pressure as well as boost your immune system.

The human reaction of laughing is not full understood. Researchers are currently running tests on the effects of laughter. Scientists are actually starting to put people into functional MRI machines and make them laugh in order to find out. In a recent study at Stanford, researchers showed humorous materials to people while their brains were monitored by an MRI. They were able to prove for the first time that laughter (or at least humor) stimulates the parts of our brain that use the "feel good" chemical messenger dopamine. That puts laughter in the category of activities you want to do over and over again, such as eating chocolate or having sex. Dopamine systems that get out of whack can lead to addiction, says Emory University neurologist Gregory Berns. This finding explains why kids want to keep playing silly games until parents can't stand it anymore. Laughter is pleasurable, perhaps even "addictive," to the brain.

From http://helpguide.org/:

Laughter is good for your health

Laughter relaxes the whole body. A good, hearty laugh
relieves physical tension and stress, leaving your muscles relaxed for up to
45 minutes after.
Laughter boosts the immune system. Laughter decreases
stress hormones and increases immune cells and infection-fighting
antibodies, thus improving your resistance to disease.
Laughter triggers the release of endorphins, the body’s
natural feel-good chemicals. Endorphins promote an overall sense of
well-being and can even temporarily relieve pain.
Laughter protects the heart. Laughter improves the
function of blood vessels and increases blood flow, which can help protect
you against a heart attack and other cardiovascular problems.

The Benefits of Laughter
Physical Health Benefits: Boosts immunity Lowers stress hormones Decreases pain Relaxes your muscles Prevents heart disease	Mental Health Benefits: Adds joy and zest to life Eases anxiety and fear Relieves stress Improves mood Enhances resilience	Social Benefits: Strengthens relationships Attracts others to us Enhances teamwork Helps defuse conflict Promotes group bonding

The Benefits of Laughter

Physical Health Benefits:

Boosts immunity
Lowers stress hormones
Decreases pain
Relaxes your muscles
Prevents heart disease

Mental Health Benefits:

Adds joy and zest to life
Eases anxiety and fear
Relieves stress
Improves mood
Enhances resilience

Social Benefits:

Strengthens relationships
Attracts others to us
Enhances teamwork
Helps defuse conflict
Promotes group bonding

Creating opportunities to laugh

Watch a funny movie or TV show.
Go to a comedy club.
Read the funny pages.
Seek out funny people.
Share a good joke or a funny story.
Check out your bookstore’s humor section.
Host game night with friends.
Play with a pet.
Go to a “laughter yoga” class.
Goof around with children.
Do something silly.
Make time for fun activities (e.g. bowling, miniature golfing,
karaoke).

What are your favorities funny movies, jokes, books or people? Whatever it may be, get out there and laugh and maybe you'll make someone else laugh too.

Six Junk Foods That Are Not As Bad As You Thought

noreply@blogger.com (Clay Miller) — Mon, 09 Nov 2009 20:30:00 +0000

Men's Health Magazine recently had an article about food we consider junk food which actually may be better for you than you would think. I wanted to share these 6 foods and add my comments to each one. There are many snacks out there that is considered 'junk food'. They have a lot of calories and saturated fat. As you'll see below, there are many misconceptions about how bad some foods really are to us. The Why you think they're bad: and Why they're not: for each are from Men's Health Magazine.

Pork Rinds

Why you think they're bad: These puffy snacks are literally cut from pigskin. Then they're deep-fried.

Why they're not: A 1-ounce serving contains zero carbohydrates, 17 grams (g) of protein, and 9 g fat. That's nine times the protein and less fat than you'll find in a serving of carb-packed potato chips. Even better, 43 percent of a pork rind's fat is unsaturated, and most of that is oleic acid—the same healthy fat found in olive oil. Another 13 percent of its fat content is stearic acid, a type of saturated fat that's considered harmless, because it doesn't raise cholesterol levels.

Most people seem to be turned off by pork rinds. Well, it isn't very pleasant when you think about what it is. I partake of pork rinds once or twice a year. Now after seeing the nutritional details, I may snack on it a little more often.

Alcohol

Why you think it's bad: It has little nutritional value and is the reason we need the term "beer belly."

Why it's not: In a study of more than 18,000 men, Harvard scientists discovered that those who had an average of two drinks every day, 5 to 7 days a week, had the lowest risk of heart attack. And researchers at the University of Buffalo found that men who consume that same daily amount have lower levels of abdominal fat than those who drink only once or twice every 2 weeks but down more than four drinks each time.

I don't drink beer too often, but I do try to consume some wine every week. Due to the amount of tannins most red wines seem to give me a headache, so I drink more white wine. By far my favorite white wine is Riesling. It has the lowest levels of tannins.

Beef Jerky

Why you think it's bad: It's unhealthy meat that's loaded with preservatives.

Why it's not: Beef jerky is high in protein and doesn't raise your level of insulin—a hormone that signals your body to store fat. That makes it an ideal between-meals snack, especially when you're trying to lose weight. And while some beef-jerky brands are packed with high-sodium ingredients, such as MSG and sodium nitrate, chemical-free products are available. If you have high blood pressure, check the label for brands that are made from all-natural ingredients, which reduce the total sodium content.

I have snapped into a Slim Jim once in a blue moon, but I haven't had true beef jerky in a long time. With my high blood pressure it won't be the first snack I would turn to eating. I will probably stay away from this.

Sour Cream

Why you think it's bad: You know 90 percent of its calories are derived from fat, at least half of which is saturated.

Why it's not: The percentage of fat is high, but the total amount isn't. Consider that a serving of sour cream is 2 tablespoons. That provides just 52 calories— half the amount that's in a single tablespoon of mayonnaise—and less saturated fat than you'd get from drinking a 12-ounce glass of 2 percent reduced-fat milk.

I don't eat much sour cream or mayonnaise for that matter. I only eat sour cream via a french and onion dip or various casseroles throughout the year. I only add mayonnaise to turkey sandwiches, which is just a few a year. For me, sour cream and mayonnaise never really did anything for me.

Coconut

Why you think it's bad: Ounce for ounce, coconut contains more saturated fat than butter does. As a result, health experts have warned that it will clog your arteries.

Why it's not: Even though coconut is packed with saturated fat, it appears to have a beneficial effect on heart-disease risk factors. One reason: More than 50 percent of its saturated-fat content is lauric acid. A recent analysis of 60 studies published in the American Journal of Clinical Nutrition reports that even though lauric acid raises LDL (bad) cholesterol, it boosts HDL (good) cholesterol even more. Overall, this means it decreases your risk of cardiovascular disease. The rest of the saturated fat is almost entirely composed of "medium-chain" fatty acids, which have little or no effect on cholesterol levels.

I like me some coconut. Many years ago I would get the shavings in a bag and snack on a little bit occasionally. I like coconut cake and Almond Joys. Many people don't care for the texture of coconut, but it doesn't bother this guy. I have the urge to crack open one now and raise my HDL levels.

Chocolate Bars

Why you think they're bad: They're high in both sugar and fat.

Why they're not: Cocoa is rich in flavonoids—the same heart-healthy compounds found in red wine and green tea. Its most potent form is dark chocolate. In a recent study, Greek researchers found that consuming dark chocolate containing 100 milligrams (mg) of flavonoids relaxes your blood vessels, improving bloodflow to your heart. What about the fat? It's mostly stearic and oleic acids.

With my family history I like flavonoids. Dark chocolate has a high level of flavonoids. I have one little Dove chocolate piece every day. Good stuff.

So just maybe you'll look at these 6 foods with more knowledge and understanding. Of course don't indulge in these or any other foods. Moderation is the key to so many of life's treasures.

Stephen King offers his facetious tips on healthy snacking that are funny, not scary

noreply@blogger.com (Clay Miller) — Wed, 04 Nov 2009 18:42:00 +0000

In the Oct. 30, 2009 issue of Entertainment Weekly horror writer Stephen King took a break from scaring people and instead wrote an article on a humorous look into snacking while watching TV and movies. This is soon after writing an article on a gastronomical tour of the movie-theater concession stand. He is obviously no health expert. He is just throwing out some funny 'wisdom' for healthy snacking at home ot at your local theater.

Whenever he visits his local movie theater:

I always start my order with the ritual drink — Diet Pepsi if possible, Coke Zero as a fallback, Diet Coke the court of last resort. A big diet cola sops up the calories and cholesterol contained in movie snack food just like a big old sponge soaks up water. This is a proven fact. One expert (me) believes a medium diet cola drink can lower your cholesterol by 20 points and absorb as much as one thousand empty calories. And if you say that's total crap, I would just point out I don't call it a ritual drink for nothing. Sometimes I add a strawberry smoothie with lots of whipped cream, but I'm always sure to take enough sips of my ritual drink to absolve me of those calories, too.

And although it's a matter of personal choice, I myself don't eat movie meat (go on, snicker, I can take it). My motto is "Never buy a hot dog that's been waiting in a foil Baggie under a heat lamp." For all you know, that stray dog could have been there since Revenge of the Sith. Nachos are good, but only if you get the reserve swimming pool of cheese sauce, because one is never enough.

Oh, and never buy loose candy at the movies. Loose candy is a calorie trap. Buy your candy in boxes, then shake it — hard! — before opening. Shaking candy either knocks those pesky calories right out, where they stick to the cardboard, or kills them. And it doesn't take a genius to understand that a dead calorie can't make you fat.

When snacking at home, he suggests:

First, know your enemy: the insidious calorie. You have to limit your intake of those little beasts. But does that mean you have to limit your snacks? No. Just remember to tap your food. When you sit down in front of FlashForward or Lost with a few doughnuts (''a few,'' by definition, is six), remember to tap each one on a hard surface before starting to munch. Doing this causes the calories to sink (it's simple gravity). Then, when you eat your doughnut, just remember not to eat the bottom part. Throw it away (or feed it to the dog), because that's where the calories are. The rest of your doughnut is calorie-free.

You can food-tap a whole host of tasty snacks: popcorn, brownies (if they're hard enough to tap without crumbling to bits), even ice cream bars (harder smacks on these are necessary to dislodge the calories). Tapping won't work with cakes and pies, but fortunately for the devoted snacker, cakes and pies are what nutritional experts call baked goods, and when stuff is baked, the calories shrink from the heat and draw in to the center. So, when you serve yourself a nice fat wedge of chocolate pie, just remember to cut off the pointy end, because that's where the calories are. When enjoying angel-food or Bundt cake, cut around the center ring and throw it away. The rest of the cake is calorie-free (except for the frosting, but you can't have everything).

I've read many of Stephen King's novels and short stories and I've never seen him show his sense of humour like this. Of course, take his suggestions with a grain of salt. Speaking of, limit your salt intake and enjoy the show.

What are your favorite snacks while TV and movie watching?

Louisville and other cities looking into banning trans-fats from restaurants; Foods high in trans-fats

noreply@blogger.com (Clay Miller) — Tue, 27 Oct 2009 16:11:00 +0000

This week the city of Louisville (my hometown) is having forums on whether trans- fats should be banned from restaurants in Metro Louisville. Health officials are pushing to make a recommendation to the Metro Louisville Council for a total or at least a partial ban to be enacted by the end of the year. The council has a few options. They could make a ban apply only to prepared foods in restaurants and bakeries, or extend any ban to prepackaged foods sold in vending machines and groceries. Or, it could make avoiding the use of trans-fats voluntary.

Louisville wouldn't be the first major city to enact a ban on trans-fats. New York City, Philadelphia, and Boston are among the cities have banned trans-fats in restaurant food.

So why are cities banning trans-fats? Trans fat is the common name for unsaturated fat with trans-isomer fatty acid(s). Trans fats may be monounsaturated or polyunsaturated but never saturated. Unlike other dietary fats, trans fats are not essential, and they do not promote good health. The consumption of trans fats increases one's risk of coronary heart disease by raising levels of "bad" LDL cholesterol and lowering levels of "good" HDL cholesterol. Health authorities worldwide recommend that consumption of trans fat be reduced to trace amounts. Trans fats from partially hydrogenated oils are more harmful than naturally occurring oils. If that wasn't bad enough, many believe that trans-fats also increase the risk of dibetes, Alzheimer's, cancer, infertility, obesity and liver dysfunction.

According to BanTransFats.com, the following are what we need to know about trans-fats:

Don't eat any product which has the words "partially hydrogenated" or "shortening" in the ingredients list.
If the label says zero trans fats, don't believe it. If the words "partially hydrogenated" or "shortening" are in the ingredients list, it DOES contain trans fat.
Be careful when consuming products with labels from outside the United States. Sometimes they contain partially hydrogenated oil but it's not on the label.
In restaurants, bakeries, and other eateries, ask whether they use partially hydrogenated oil for frying or baking or in salad dressings. If they say they use vegetable oil, ask whether it is partially hydrogenated. Don't be shy about asking. Assume that all unlabeled baked and fried goods contain partially hydrogenated oil, unless you know otherwise.
Keep saturated fat intake low too. This is very important.
Remember that polyunsaturated fat and monounsaturated fats are good fats.
Cholesterol that affects our arteries comes from two sources: (i) animal products and (ii) bad fats. If a product is "cholesterol fee," that doesn't mean that it won't raise your bad cholesterol. If the product itself contains no cholesterol but it does contain trans fat or saturated fat, it will raise your bad cholesterol.

Foods where you may find high amount of trans-fats:

Margarine and butter - loaded with trans fats and saturated fats
Packaged foods - some cake mixes, Bisquick
Soup cups - Ramen noodles, for example
Pound cake
Donuts
Cookies and cakes (with shortening-based frostings) - from supermarket bakeries have plenty of trans fat.
Frozen Food - frozen pies, pot pies, waffles, pizzas, even breaded fish sticks contain trans fat
Baked goods - more trans fats are used in commercially baked products than any other foods
Fast Food - fries, chicken, and other foods are deep-fried in partially hydrogenated oil. Even if the chains use liquid oil, fries are sometimes partially fried in trans fat before they're shipped to the restaurant.

There are some examples of companies taking out trans-fats from their products. KFC has recently taken trans-fats out of their fried products with no resulting loss of taste or backlash. Kraft eliminated trans fat from Oreos and reduced or eliminated it in about 650 other products. However, some restaurant and bakery owners and the Kentucky Restaurant Association have expressed concern that a total ban on trans-fats could hurt their businesses.

I think if there is an obvious healthier alternative (vegetable or palm oil, for instance) I think it is the right way to go. The American Diet needs all the help it can get. We shall what happens in Louisville.

Keep your brain sharp with this healthy vegetable picture puzzle

noreply@blogger.com (Clay Miller) — Thu, 22 Oct 2009 14:46:00 +0000

As I've posted earlier we all need to keep our brains engaged and active. As well as eat right and stay healthy. Well, let's combine engaging your brain with healthy food. Below is a picture puzzle with vegetables. Talk about healthy, huh? Find the differences in the two photos. No cheating! the answers are right below the puzzle.

No cheating! Don't look below the line for the answers until you think you have found

all of the differences in the puzzle. You know, it's not healthy to cheat.

_________________________________________________________

How did you go on the puzzle. I know, it was pretty easy wasn't it? Maybe I need to find more difficult brain teasers.

Keeping your mind sharp helps you have a longer, healthier and happier life

noreply@blogger.com (Clay Miller) — Wed, 21 Oct 2009 15:13:00 +0000

Studies have shown that keeping your brain active and engaged with new things may help to live longer, avoid dementia and may even help to prevent Alzheimer's disease. Reading, doing crossword puzzles or engaging in other mentally demanding activities stimulates your brain cells. This may enhance connection between the cells, slowing the rate of age-associated memory loss. A study of 801 Catholic priests and nuns, age 65 or older, found that those who spent the most leisure time in activities that demanded thinking - reading books, playing cards, solving crossword puzzles - had half the Alzheimer's disease risk of those who spent the least time involved in such activities.

Ways to keep that mind of yours sharp:

Puzzles and Games - activities that can be new or challenging - chess, checkers, crossword puzzles, jigsaw puzzles, sudoku are examples - there are numerous sources online for such activities:

Reading - keep your brain guessing by reading not only the newspaper or magazines, but novels - dwelve into the mind of the author of the book and keep your brain stimulated - maybe you'll learn some new words

Stop smoking - you can add memory loss to the long list of health problems that come from smoking - smokers may have twice the risk of getting Alzheimer's disease as do people who have never smoked - stop now — it's never too late - if you quit smoking now, you can still reduce your risk of memory loss later in life

Learn to play a musical instrument

Learn a new language - Voila!

Physical activity/Manage stress - this stimulates brain growth dfactors and improves circulation and reduces the risk of ministrokes - maintain a regular exercise program - it will help to relieve tension - relieving tension alone can improve your thought patterns - the less tension that you have the sharper your mind will become - you should jog, run, ski, play ball, fish, write, garden, or whatever makes you happy - doing things that you enjoy will help you to keep your mind fresh and clear and your attitude at its best - thinking positive is not only healthy, but it builds a stronger mind with that well adjusted attitude

Brain Food Diet -

Fruits and vegetables - they are loaded with antioxidant vitamins and phytochemicals that protect brain cells from damage from free radicals - eat 5 servings a day - good examples are blueberries, pomegranates, carrots and green leafy veggies
Fish - they contain omega-3 fatty acids - a study in Archives of Neurology revealed that people who ate fish one to three times a month had a 40% lower risk of Alzheimer's disease than those who never ate fish (those who ate fish one a week or more had a 60% lower risk)
Drink in moderation - consumption of alcohol - 2 glasses of wine, 2 beers or one drink containing hard liquor daily keeps the brain cell membranes more flexible - consuming greater amounts of alcohol can impair memory and damage brain and other tissues

I like all games of all kinds, whether it be board games, puzzles, crosswords, sudoku and video games. I also like to tackle new challenges as well as activites that give me enjoyment like reading, gardening and sports. Make keeping your brain sharp a fun thing to do. Something to think about, isn't it?

What are your favorites brain activities? (e.g. games, cards, reading, puzzles)

You may be living with Gilbert's syndrome and not know it, I did

noreply@blogger.com (Clay Miller) — Thu, 15 Oct 2009 16:26:00 +0000

This year I was diagnosed with Gilbert's Syndrome (pronounced 'zheel-BAYR'). Gilbert's syndrome is a common, mild liver disorder in which the liver doesn't properly process a substance called bilirubin (pronounced 'billy-roo-ben'). Bilirubin is produced by the breakdown of red blood cells. If you have Gilbert syndrome, you have inherited an abnormal gene that controls the enzyme that helps break down bilirubin. Getting the disorder isn't related to lifestyle habits or environment.

Also known as constitutional hepatic dysfunction, unconjugated benign bilirubinemia and familial nonhemolytic jaundice, Gilbert's syndrome typically doesn't require treatment or pose serious complications. Gilbert's syndrome was first described by French gastroenterologist Augustin Nicolas Gilbert (1958-1927) and colleagues in 1901.

In fact, Gilbert's syndrome is usually not considered a disease because of its benign nature. You most often find out you have the disorder by accident, when you have a blood test that shows elevated bilirubin levels. That is how I found out I had it. Earlier this year I had an extensive blood test and my doctor noticed my elevated bilirubin levels. I even took another blood test the following week to confirm. Levels of bilirubin in Gilbert's syndrome patients is reported to be from 1.2 to 5.3 mg/dL. My bilirubin level was 3.5.

Gilbert syndrome affects 3 percent to 7 percent of the U.S. population. Worldwide estimations vary, and no good measure exists. More males than females have the condition.

From http://www.medicalnewstoday.com/:
Most people who are affected don't know it. They have no signs whatsoever. Levels of bilirubin usually stay within normal levels, and occasionally rise slightly.

Jaundice - there may be a yellow tinge to the whites of the eyes and the skin when bilirubin levels go up too high. Symptoms may become more obvious as a result of:

Illness
Infection
Dehydration
Stress
Menstruation
Fasting and skipping meals
Overdoing things (overexertion)

Although bilirubin levels hardly ever reach dangerous levels, the resulting jaundice can be disturbing. Jaundice symptoms usually appear in the eyes first, and then the skin if bilirubin levels rise further.

The following symptoms may also be possible, but less common:

Loss of appetite
Nausea
Fatigue
Weakness
Abdominal pain

Notable people with Gilbert's syndrome:

Napoleon Bonaparte - was a military and political leader of France whose actions shaped European politics in the early 19th century.

Arthur Kornberg - Nobel laureate in Physiology or Medicine in 1959

Nicky Wire - 'Manic Street Preachers' bassist

Sándor Petőfi - Hungarian poet

Noel Fielding - 'The Mighty Boosh' co-creator and comedian

Me - jolly writer of the blog you are currently reading

Luckily for me, as of now my bilirubin level is not high enough to see signs of it. My doctor says that the syndrome is genetic and not to fear because my other blood test numbers (liver, kidneys and gal bladder) are fine, so not to worry. Just to live life as I was doing so and just to let other medical professionals know when needed.

I was not too happy when I found out that I had Gilbert's syndrome. I mean I'm not even 40 and I am already taking medication for high blood pressure, for crying out loud! However, after learning more about Gilbert's syndrome, I calmed down. Gilbert syndrome can cause episodes of jaundice. However, the jaundice is usually mild and goes away on its own. There are no other known complications of the condition, and it won't damage your liver. I'm glad I don't have to take yet another pill each day. I'm taking enough as it is.

Trick or Treat: Nutritional Data on Popular Halloween Candy

noreply@blogger.com (Clay Miller) — Tue, 13 Oct 2009 19:31:00 +0000

Millions of children along with adults will be out this Halloween dressed up in who-knows-what gathering up all the candy they can carry. At the end of the night there won't be too many 'healthy' items in that goodie bag or leftover candy that you bought to give out. Either if it is you or your children who eat the candy, it would be interesting to see just how many calories and sugar is in each little candy item. We can separate the relatively good, the bad and the ugly when it comes to calories and grams of sugar from these sweet treats. Below are many of the most popular Halloween candies with their amount of calories and grams of sugar.

Not So Scary
Jolly Rancher hard candy (3 pieces) - 50 calories, 7 grams of sugar
Smarties (1 roll) - 25 calories, 6g sugar
Nerds (1 small box) - 50 calories, 12g sugar
3 Musketeers fun-size bar - 63 calories, 10g sugar
Tootsie Pop - 60 calories, 10g sugar

A Little Scary
Snickers fun-size bar - 80 calories, 8.5g sugar
Skittles fun-size pack - 60 calories, 11g sugar
Starburst (4 candies) - 80 calories, 11.3g sugar
Milky Way fun-size bar - 75 calories, 10g sugar

Frightening
Milk chocolate M & M's fun-size bag - 90 calories, 11.5g sugar
Butterfinger fun-size bar - 100 calories, 10g sugar
Reese's Peanut Butter Cup - 105 calories, 10.5g sugar
Brach's Candy Corn (13 pieces) - 98 calories, 21.5g sugar

I don't know, maybe for some treats it would be healthier to wear the candy instead of eating them. Have a great Halloween. Think about moderation and also be safe out there.

Health Benefits of Green Tea and Peach Green Tea Smoothie Recipe

noreply@blogger.com (Clay Miller) — Mon, 12 Oct 2009 19:53:00 +0000

Green tea has been a staple in China for centuries. They may not have known all of the specific health benefits of drinking it, but they must have known something was good about it. The western hemisphere is now increasingly finding out about it. Green tea is now being sold at grocery stores everywhere. There are also all different brands on the market. You can choose from Chinese brands to even Lipton or Kroger brands.

Green tea gets its color from its very short fermentation process of the Camellia sinensis leaves. Green tea is very high in flavonoids, which are powerful antioxidants that protect us from free radicals. One of these is EGCG. These free radicals can damage cells and cause diseases including Diabetes and cancer. Green tea's unique catechins, especially epigallocatechin-3-gallate (EGCG) regulates and inhibits cancer growth and kills cells that are growing inappropriately.

"I believe in green tea based on everything written about it," says Katherine Tallmadge, RD, LD, a nutritionist and spokeswoman for the American Dietetic Association. "Green tea, white tea, black tea -- I like all of them."

Some health benefits of green tea:
• Raises metabolism levels
• Strengthens the immune system
• Lowers the risk of developing Diabetes, cancer, arthritis, osteoporosis and heart disease
• Helps regulate blood sugar levels
• Helps lower cholesterol and blood pressure levels

It is recommended to drink up to 4 cups of green tea a day to get its full benefits. Most green teas may seem to be a little more bitter than other teas so add a little sweetener if desired. Green tea sold in stores can be found for the same price as regular tea.

I drink at least one cup of Lipton Decaffeinated Green Tea a day. Unlike most people I don't add anything, even sugar, to my tea at all. I like it the way it is. I do seem to "feel" better after drinking green tea and I intend to keep on drinking. Here’s to discovering a simple way to be healthier in addition to a good diet and exercise.

Peach Green Tea Smoothie Recipe

1 large peach, sliced and pitted
1/2 a banana
1 Green Tea tea bag
1/2 cup ice cubes
1 tbsp honey

Directions: Brew 1/2 cup of green tea and chill with ice cubes or brew 1 cup of green tea and chill in refrigerator. Next blend the green tea, banana, and peaches until smooth while adding honey for sweetness. Enjoy a healthy green tea smoothie.

Do you drink green tea? Do you have any green tea recipes?

Should I get the swine flu vaccine when its available?

noreply@blogger.com (Clay Miller) — Thu, 08 Oct 2009 15:02:00 +0000

As the supply of swine flu vaccines is making its way throughout the U.S., many are asking themselves, "Should I really get the swine flu vaccine?" There are many rumors and myths about the swine flu vaccine, much less all vaccines. The short answer is "Yes!", you should get the swine flu vaccine when available in your area. But don't take my word for it. Below is what the experts have to say on the subject.

Health and Human Services Secretary Kathleen Sebelius appealed for widespread inoculation against a surging swine flu threat, calling the vaccine "safe and secure." Sebelius unconditionally vouched for the safety of the vaccine, saying "the adverse effects are minimal. ... We know it's safe and secure. ... This is definitely is a safe vaccine for people to get."

Those at the greatest risk for getting swine flu

Pregnant women
People with diabetes, asthma (or COPD), heart disease or other chronic diseases
Children under the age of 5
Adults over the age of 65

The Food and Drug Administration clears batches of vaccine before they're released. The H1N1 vaccine is made in the same way as the regular winter flu vaccine that is used by nearly 100 million Americans a year with very few, minor side effects. There's no biological reason the H1N1 vaccine should react any differently, and no red flags have appeared in studies of several thousand people. The H1N1 vaccine itself is free because the government bought it with your tax dollars. But providers can charge a fee for administering it, usually about $20. Regular flu shots tend to cost as much as $35. Contact your doctor or a local medical institution for scheduling of vaccines. Flu shots, made of killed flu virus, are for anyone without an egg allergy.

Nasal spray gives excellent protection and is easier for those afraid of needles. But it should not be given to pregnant women, children younger than 2, adults 50 and older, anyone with asthma or wheezing, or anyone with health problems such as depressed immunity; diseases of the heart, lungs, liver or kidneys; diabetes; anemia; or difficulty swallowing or breathing. Those groups should get vaccination shots instead, with the exception of babies under 6 months who are too small to get any vaccine at all.

Twenty-seven states are currently reporting widespread influenza activity at this time. I plan on getting vaccinated when vaccines are available in my area. You should too.

For more information: http://www.cdc.gov/h1n1flu/

Do you plan on getting the regular or swine flu vaccine?

How and why to get seven hours of sleep a night

noreply@blogger.com (Clay Miller) — Wed, 07 Oct 2009 21:34:00 +0000

Many of us have heard that we aren't getting enough sleep. This is very true. Getting at least seven hours of sleep a night is very important. It is not just to feel more refreshed the next morning. There are many more health factors involved here that should discussed. Getting enough sleep is another healthy habit that all of us could pick up.

Seven hours of sleep a night can help you with the following:

Sharpen your memory
Reduce your stress
Help you live longer
Reduce bad food cravings
Help to maintain a healthy weight

Now, you're probably saying to yourself, "Well, I try to sleep more, but I have trouble sleeping sometimes no matter what I do". Well, the list below is for you.

The following are the ways to get a better night's sleep:

Maintain a regular bed and wake time schedule including weekends
Try reading a book or listening to soothing music at bedtime
Check your pillows and mattress - 10 years is about the life expectancy of a mattress
Use your bed only for sleep and sex to strengthen the association between bed and sleep
Try to create a sleep-conducive environment that is dark, quiet, comfortable and cool
Close down the kitchen 3 hours before bedtime - eating and drinking before sleeping can cause sleep disruptions
Get regular exercise, but do so hours before bedtime
Avoid caffeine, alcohol and nicotine close to bedtime

I hope this information helps you. Luckily, I don't have trouble sleeping and I do regularly get at least seven hours of sleep a night. However, many don't and they should start now to get their well deserved sleep every night.

Do you have trouble sleeping? How do you try to get a better night's sleep?

October is Breast Cancer Awareness Month

noreply@blogger.com (Clay Miller) — Mon, 05 Oct 2009 13:51:00 +0000

October is Breast Cancer Awareness Month. Everyone is asked to show their support in any way they can and also share information on this disease. Almost everyone has been affected by breast cancer. Breast cancer is cancer that forms in tissues of the breast, usually the ducts (tubes that carry milk to the nipple) and lobules (glands that make milk). It occurs in both men and women, although male breast cancer is rare. According to the American Cancer Society (ACS), an estimated 192,370 new cases of invasive breast cancer are expected to be diagnosed among women in the United States last year. Approximately 1,910 new cases are expected in men. The ACS also reports that an estimated 40,610 breast cancer deaths are expected in 2009 (40,170 women, 440 men). Breast cancer is the most common cancer in women, aside from skin cancer.

From the Breast Cancer Awareness Month website:

Early Detection

One of the earliest signs of breast cancer can be an abnormality that shows up on a mammogram before it can be felt. The most common signs of breast cancer are a lump in the breast; abnormal thickening of the breast; or a change in the shape or color of the breast. Finding a lump or change in your breast does not necessarily mean you have breast cancer. Additional changes that may also be signs of breast cancer include:

Any new, hard lump or thickening in any part of the breast
Change in breast size or shape
Dimpling or puckering of the skin
Swelling, redness or warmth that does not go away
Pain in one spot that does not vary with your monthly cycle
Pulling in of the nipple
Nipple discharge that starts suddenly and appears only in one breast
An itchy, sore or scaling area on one nipple

Mammogram Screening

Mammography screening remains the best available method to detect breast cancer early. However, no medical test is always 100 percent accurate, and mammography is no exception. Research is under way to improve the technology to lead to better accuracy and to create new technologies.

In 1992, the U.S. Congress passed the Mammography Quality Standards Act to ensure that mammography facilities throughout the country are of high quality and are reliable. To lawfully perform mammography, each facility must prominently display a certificate issued by the U.S. Food and Drug Administration (FDA). This certificate serves as evidence that the facility meets quality standards.

It is important for women to practice the elements of good breast health. It is suggested women:

Obtain regular mammography screening starting at the age of 40
Obtain annual clinical breast exams
Perform monthly breast-self exams
Obtain a risk assessment from a physician

For more information about mammography screening, please refer to the American Cancer Society's Web site. For screening locations, visit The American College of Radiology

Support Susan G. Komen for the Cure®, add a #twibbon to your Twitter avatar now! - here.

Floss Your Teeth Twice Daily For Better Overall Health

noreply@blogger.com (Clay Miller) — Thu, 01 Oct 2009 13:40:00 +0000

As the old adage says, "You don't need to floss all of your teeth, just the ones you want to keep". Some see flossing teeth as annoying, but it is an integral part of your overall health. Flossing regularly not only helps the goings-on in your mouth, but throughout your entire body. That is why it is so important to visit your dentist twice a year.

Your mouth is the gateway to your body. There are many bad bacteria entering your body and the mouth is a great place to stop them. Brushing alone cannot remove all of these bacteria, which can be hidden in dental plaque. This plaque is a soft and white accumulation of micro-organisms. It contains about 400 different species of bacteria, and billions of individual germs in each milligram of plaque. They can be damaging to both your teeth, gums and potentially other areas of your body.

Flossing is one of the most important things you can do for your health because it can help with the following:

preventing tooth decay - only flossing can remove the plaque that is hiding between your teeth. Also it's this bacteria along with sugar that cause cavities.
preventing gum disease - an accumulation of plaque around your gums and teeth can cause gingivitis, which is inflammation of the gums.
helping against tartar buildup - tartar is dental plaque that has become hard from the saliva’s calcifying action. Flossing and brushing can slow down the accumulation of tartar, but does not actually remove it. During your semi-annual dentist visits your dentist removes tartar on your teeth.
helping to prevent halitosis - dental plaque is one of the causes of halitosis, and if it’s left between your teeth, it will generate a bad smell in your mouth. Bad breath can also be caused by gum disease and tooth decay which are also primarily caused by plaque.
reducing the risk of heart disease - as discussed earlier, the mouth is the gateway for harmful bacteria that may eventually reach the body organs, including cardiac tissue. Dental plaque, which contains dangerous bacteria, must be therefore eliminated to prevent those micro-organisms to reach the heart through the blood stream and cause heart disease complications.
reduce complications of diabetes - diabetics can have their condition complicated by gum disease. Diabetics usually have a weaker immune system and take more time to fight inflammations and infections, including the ones that start in the mouth

What is the best way to floss? Below is from the American Dental Hygienists' Association website:

Wind 18" of floss around middle fingers of each hand. Pinch floss between thumbs and index fingers, leaving a 1"- 2" length in between. Use thumbs to direct floss between upper teeth.

Keep a 1" - 2" length of floss taut between fingers. Use index fingers to guide floss between contacts of the lower teeth.

Gently guide floss between the teeth by using a zig-zag motion. DO NOT SNAP FLOSS BETWEEN YOUR TEETH. Contour floss around the side of the tooth.

Slide floss up and down against the tooth surface and under the gumline. Floss each tooth thoroughly with a clean section of floss.
--Illustrations adapted by and used courtesy of the John O. Butler Company--

Taking good care of your teeth is a great way to take care of yourself. Don't forget to eat a healthy diet with less sugar. You'll feel better in more ways than one and you'll have better dentist visits.

How often do you floss every day? How are your dentist visits?

Tips To Help You Avoid Swine Flu

noreply@blogger.com (Clay Miller) — Mon, 28 Sep 2009 20:48:00 +0000

No one likes to be sick, especially the flu. With the onset of the H1N1 swine flu more people are in need to combat this sickness more than ever. It is said that as many as half of the United States could 'get' the swine flu. If you know how to fight against the flu you can avoid being a statistic. Below are easy ways that you and your family can help to avoid getting swine flu. Actually, you should always follow these items as often as you can to improve your chances of staying healthy.

Wash your hands thoroughly preferably with soap for at least fifteen seconds, especially before you eat.
Watch your hands. Avoid overly touching your eyes, nose and mouth with your hands.
Sleep on it. Try to get 8 hours of sleep each and every night.
Eat well balanced meals which avoid a lot of preservatives and overly processed foods. Include foods with complex carbohydrates, protein and fruit and vegetables.
If you cough or sneeze, use a tissue and throw the tissue away afterwards.
Be active. Walking for 30 minutes at least 4 days a week should be the minimum.
Stay hydrated. Drink 8 glasses of water a day. This can include green tea, unsweetened juice or milk.
Don't spread it. Don't go to work when you're sick and stay away from those who are sick.
Be mindful of items touched by others: shaking hands, doorknobs, railings and pens are just some examples.
Try to include immune-system-boosting foods like garlic, red chili peppers, citrus fruits (lots of Vitamin C), carrots (bunches of beta-carotene), whole grains and fish (loads of omega-3 fatty acids).

Following this list can't guarantee that you won't get ill with the flu this season, but hopefully it will help you to sleep better (which should with #3 on the list). I hope you stay healthy this flu season.

What's Your Real Age?: Find Out On RealAge.com

noreply@blogger.com (Clay Miller) — Mon, 28 Sep 2009 14:21:00 +0000

On Dr. Roizen and Dr. Oz's website, RealAge.com there is a health quiz you can take which will help you along to reach your healh goals. The quiz focuses in on your health numbers, habits, relationships, diet and fitness.

This RealAge health quiz is pretty comprehensive and the results and advice are very informative. Sample questions are: "On a typical day, about how many hours do you sleep?", "What is your total cholesterol level in mg/dL?", "What is your HDL cholesterol level in mg/dL?", "How often do you floss?", "How many close friends and relatives do you have including your spouse and children?", "How often do you eat breakfast in a typical week?", "How many servings of VEGETABLES do you eat per DAY? and "On average, how often do you do AEROBIC EXERCISE?".

Once you have finished the quiz, your 'Real Age' will be calculated. Obviously, the younger (lower) your Real Age, the better it seems for your overall health. No one is perfect, so detailed information will be given on how to improve and lower your Real Age. This is called 'My Grow Younger Plan'.

My results? Well, my calendar age is 36.8 and my Real Age of 35.6. That OK, I guess, but I want to lower that number some more. Among the items in my grow younger plan I'm told that I need to raise my HDL (good cholesterol), like my dentist it tells me that I need to floss EVERY day {OK, OK!} and I need to eat more grains and work more on strenth training. I can't argue with any of that.

I will now keep my account upated and maybe I can lower my Real Age even more. We all have things we need to work on to be healthier. This is a great tool to help you do that. I recommend that everyone creates an account with RealAge.com and takes the quiz and keeps up with their health information.

To take the RealAge Test, go here.

Have you filled out the RealAge test? What is your RealAge?

Watch Your Weight and Know Your Body Mass Index (BMI)

noreply@blogger.com (Clay Miller) — Fri, 25 Sep 2009 15:28:00 +0000

From the Calorie Control Council website:

Body Mass Index (BMI) is one of the ways to determine when extra pounds translate into health risks. BMI is a measure which takes into account a person’s weight and height to gauge total body fat in adults. Someone with a BMI of 26 to 27 is about 20 percent overweight, which is generally believed to carry moderate health risks. A BMI of 30 and higher is considered obese. The higher the BMI, the greater the risk of developing additional health problems.

Heart disease, diabetes and high blood pressure are all linked to being overweight. A BMI of 30 and over increases the risk of death from any cause by 50 to 150 percent, according to some estimates. According to health experts, people who are overweight but have no other health risk factors (such as high cholesterol or high blood pressure) should eat healthier and exercise to keep from gaining additional weight. For people who are overweight and also have health risks, they recommend trying to actively lose weight. Be sure to consult your doctor or other health professional before beginning any exercise or weight-loss program.

Obviously, the Body Mass Index is not the end-all-be-all for your health status, but it can be a good quick indicator of where your stand with your weight. Note that many with a muscular build tend to have too high of the BMI scale.

To get a more accurate BMI number, go to Calculate Your BMI

If you must know, I now have a BMI of 24. For the past few years I'd been hovering just over 25. I stepped up my healthy eating and exercise to get me down to 24. I plan to be below 25 from now on. Good luck to you in your quest for under 25.

Do you know your BMI? Are you surprised by the results?

Don't Skip Breakfast: It Really Is the Most Important Meal of the Day

noreply@blogger.com (Clay Miller) — Wed, 23 Sep 2009 21:05:00 +0000

Eating breakfast will give you energy you need after sleeping all of the hours as well as curb your appetite and prevent you from indulging later in the day. Of course, your breakfast needs to be sensible, but also be quick; everyone is busy, right? However, glazed donuts and jelly rolls didn't make the list below. We are talking foods that will give you a quick and healthy start for you everyday.

Water, milk, green tea or juice (that isn't sweetened) are good choices
Incorporate complex carbohydrates, such as whole wheat toast and bagels. Spread peanut butter and raisins on top of either for added flavor.
Bake bran muffins early in the week, then grab one or two each morning or check out a local bakery for healthy varieties.
Make waffles Sunday morning and freeze the leftovers. You can pop ‘em in the toaster for a homemade breakfast. Also, grocery stores sell frozen whole grain selections.
Don’t forget cold cereal. We’re not talking about those covered with sugar, but the healthy variety. Items such as Wheaties and Cheerios are always good choices.
Add blueberries, grapes or strawberries to cereal to add a boost in flavor and health goodness.
Whole-egg or egg white omelets with fresh or frozen veggies (carrots, broccoli, celery, peppers, onions and even black beans make great additions).
Make a shake or a smoothie. Blend fruit and yogurt and then drink it in the car. A side option is a small bag of finger foods, such as a mixture of granola and grapes.

It is best to find foods that you like that are high in protein and/or fiber. I usually have milk, green tea or orange juice with a fiber bar and cereal for most breakfasts. You don't have to settle on foods that you don't like. Try new healthy foods as to not get bored of the same breakfast over and over again. That will only set you up to going back to the evil glazed donuts and jelly rolls. You can eat these items without feeling guilty; just limit them to just every one in a while. Your day starts with breakfast, make it a healthy one.

Do you skip breakfast? If you do eat breakfast, what is your favorite breakfast?

Beginning of Ways 2 Go Healthy

noreply@blogger.com (Clay Miller) — Mon, 21 Sep 2009 21:11:00 +0000

I am a person who tries to live healthy and who is in a family with a story of heart disease and cancer. I am 36 years old and was diagnosed with high blood pressure years ago. I didn't like taking medication and thought that if I could step up my exercising and ate better then I could lower my blood pressure to a good level and go off of my medication. That wasn't the case for me. My blood pressure lowered, but not down to where my doctor wanted. Bummer.

So now I am back on blood pressure medication as well as taking an omega-3 fatty acid pill, a multivitamin and a baby aspirin everyday, as prescribed by my doctor. This may sound like a lot to take everyday, but it's due to the fact that I have a bad family history with heart disease. My dad and his two brothers all died of heart attacks before the age of 65. My medication is playing defense. My offense is that I am also eating well and exercising. Of course, we all could do better.

Anyway, I have done a massive amount of research on nutrition, fitness and general health. I'm always reading the latest and greatest news in magazines and online. I thought I would share my findings here in this blog. I'm searching nearly everyday for knowledge that will help me on my way to a better and healthier life.

I chose the name Ways2GoHealthy because first I like the name and its to the point and secondly, I have previously created Ways2GoGreen.com and I thought that this would make a good "sister" blog to that website and blog. My hope is that we all learn a lot here and over there.

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