articles

7 Fitness Myths, Busted

2012-01-25T05:40:00.000-06:00

By Lisa Collier Cool
Jan 18, 2012

Did you make a New Year’s resolution to get fit in 2012? The fitness resolution is a perennial on the top 10 list of the annual promises we make to ourselves, just after the all-time winner “lose weight”).

If you haven’t moved many muscles since high school gym class, you might not be up to speed on fitness myths, a stubborn bunch that just won’t die. A dose of reality right about now might strengthen your resolve.

Here’s a rundown on the seven top evergreen exercise myths that you’ll probably hear but can safely ignore:

No Pain, No Gain

Maybe this one took on a life of its own because it rhymes and is so easy to remember. Forget it. If an exercise causes pain, you’re either doing it wrong (a session or two with a personal trainer can set you straight) or you’ve already managed to hurt yourself.

Be sure to separate pain from muscle soreness, which comes on after you tax a lax muscle and will wear off in a few days. Actual pain can mean that you’ve exhausted a muscle or torn a ligament. If what you’re doing really hurts, stop.

Stretching Before Exercise

The idea here is that stretching before and after you exercise can prevent injury while you’re working out and muscle soreness afterward.

While stretching does promote flexibility (something you should strive for as an element of overall fitness), a study published in British Medical Journal found no scientific evidence to back up the notion that stretching before a workout reduces injuries or that stretching before and after can prevent muscle soreness.

Exercise Speeds Metabolism for Hours

While partly true--your metabolism does amp up during exercise and for a few hours afterward--the truth can be a big disappointment: the number of calories you can expect lose thanks to the afterburn is negligible, only 20 extra ones for the whole day according to one study.

But (and this is a really big “but”) you may be able to set your metabolism on high for hours after your workout if you can exercise intensely enough to reach the top of your VO2 max (the maximum amount of oxygen you can take in during exercise) and continue at that high level for 45 minutes. A tough prescription, but if you can manage that, a recent study found that you could burn as many as 190 extra calories in the hours after exercise.

Crunches Lead to Sixpack Abs

Sure they will as long as you also get rid of any belly fat that obscures your abdominal muscles. While crunches strengthen muscles, they won’t burn off the fat in your belly.

To flaunt your newly crunched abs you’ve got to trim the fat via diet, cardiovascular exercise and resistance training. And, of course, for crunches to work, you’ve got to learn to do them right.

Running on a Treadmill is Easier on the Knees

Sorry, but it is the running itself that stresses the knees, not the surface you’re pounding.

To ease the impact on your knees, experts advise varying your aerobic activities: mix running with riding a stationary bike or using the elliptical machine at the gym.

Ice Eases Muscle Pain

Applying ice to a sore muscle can numb it so it feels better, but a new review of evidence from 36 earlier studies concluded that icing doesn’t help heal muscle tears and can actually reduce muscle strength and power temporarily. This makes it a poor strategy for football players and other athletes who are itching to return to the action immediately after icing.

The researchers suggested that it is okay to ice sore muscles provided you don’t go right back to exercising. And they noted that more study is needed to learn more about the effects of icing, but this will be tough to accomplish since, for comparison purposes, there’s no placebo that feels like ice.

Using Exercise Machines is Safer

If you know what you’re doing, using machines at the gym can help you get the most out of your workout. But first the machines have to be correctly adjusted for your height and weight by a savvy coach or trainer. Otherwise, you’re as vulnerable to injury and as you would be if you were doing the same type of exercise with free weights or without any devices.

Nor is an expensive gym membership essential to get in shape, since jogging gives you a great cardio workout, while investing a pair of dumbbells to use at home helps with strength training.

Source: Yahoo Health

15 Small Diet Changes for Big Weight Loss

2012-01-19T11:01:00.000-06:00

Make 2012 the year you ditch the diets and start living in a healthy way. Try any one of these small, expert-approved tips for big (and healthy) changes.

Drink water with lemon to rev up your metabolism.

1. Jackie Warner: Drink water with lemon: You already know drinking water is good for your overall health, but fitness expert, celebrity trainer, and star of "Personal Training with Jackie: 30 Day Fast Start" Jackie Warner has a tip to take it up a notch in the weight-loss department. She recommends drinking 3 liters of water with lemon each and every day.

"Adding the lemon helps to detoxify the liver and metabolizes fat, so this can speed up metabolism by about 33 percent," Warner says. "That burns about 100 extra calories per day!"

Listen to your hunger.

2. Kathy Smith: Listen to your hunger:Even if you can't fully change your diet for the better, one simple way to lose weight is to eat just a little less. And the easiest way to do that is by listening to your hunger. Kathy Smith, creator of the "Ageless with Kathy Smith" DVD line, says to eat slowly, savor every bite, and pay attention to when you begin to feel full-otherwise you can consume more calories than your body needs at each meal.

"When you get the signal that you've had enough, sprinkle salt on the rest of your plate to avoid nibbling on the leftovers, " Smith says. "Those little bits of calories can add up quickly over the week."

Don't buy diet food.

3. Jennifer Cohen: Don't buy diet food:Jennifer Cohen, Weight Watchers' spokeswoman and author of No Gym Required, warns to not just choose foods because they're marketed as "good for weight loss." Instead, choose what foods you're going to eat based on their nutritional value and health benefits. By eating healthy foods that are rich in nutrients, you're sure to lose weight pretty effortlessly.

"Before you plan a shopping trip or order out, look up the nutritional value of the foods you're considering and ask yourself if your list matches up with your needs and goals," Cohen says.

Eat a salad for lunch every day.

4. Mandy Ingber: Eat a Salad Every Day:Can losing weight be as simple as eating a salad for lunch every day? Mandy Ingber, the creator of Yogalosophy and celebrity yoga instructor toJennifer Aniston, Kate Beckinsale, Ricki Lake, Brooke Shields, and Helen Hunt, thinks so.

"Replace your lunchtime meal with a large salad loaded with healthy greens," Ingber says. "If you are a meat-eater, add some lean protein. Load your salad with avocado, nuts, and all sorts of veggies that add color to your meal."

Eat on a schedule.

5. Nicole Nichols: Eat more regularly: In order to lose weight, you should never let yourself get too hungry, says Nicole Nichols, fitness expert and editor for SparkPeople.com, who was recently named America's "Top Personal Trainer to Watch" by ACE and Life Fitness. In fact, waiting too long between meals can encourage overeating later.

"So plan for one to two snacks a day as needed, and you'll likely eat less and avoid binges later," Nichols says.

Start juicing...drinking vegetable juice, that is!

6. Tara Stiles: Start juicing: And by juicing, we mean drinking fresh vegetable juice! Tara Stiles, the founder and owner of Strala yoga studio, personal yoga instructor to Deepak Chopra, and author of the best-selling bookSlim Calm Sexy Yoga, says that juicing is the best thing she ever did for her health.

"Cucumber, kale, carrot, ginger...it is so good for you, gives you so much energy, and actually tastes good!" Stiles says. "The coolest side effect is that I stopped craving sugar and salts! Just like that, without trying. Amazing!"

Always carry almonds with you.

7. Kristin McGee: Always keep almonds on hand: We all know what it's like to be out on-the-go, totally hungry with no healthy options in sight. That's why Kristin McGee, a celebrity yoga and Pilates instructor whose clients include Tina Fey, Steve Martin,Christine Taylor Stiller, LeAnn Rimes, and Bethenny Frankel, recommends packing an Altoids-sized container of raw almonds with you at all times. A small portion of any raw nut helps to keep your blood sugar stable.

"The perfect portion size of about 22 almonds, 15 cashews, or eight walnut halves will fit in one, and studies have proven that people who eat nuts weigh less and eat less overall," McGee says. "The belly-slimming monounsaturated fats are excellent, and each type of nut has great benefits-walnuts have omega-3s and almonds are high in vitamin E. Plus, a little Altoids tin can fit in a purse pocket anywhere, so there's no excuse!"

Add psyllium and flaxseed into your diet.

8. Jari Love: Add psyllium and flaxseed to your diet: Very rarely do you get advice to add to your diet, but that's exactly what star of the new "Get Extremely Ripped: Revved to the Max" DVD, Jari Love's easy diet secret is. She swears by psyllium seed husks, which are high in belly-filling fiber, and flaxseeds, which are rich in omega-3 fatty acids and antioxidants, for helping her stay at a healthy weight.

"Take your psyllium husks and flaxseeds, put them both into a Ziploc bag, and shake it up," Love says. "Keep this mixture in the fridge and add a tablespoon to each protein shake you drink throughout the day. This will help to keep you regular and give you those extra nutrients you need."

Add protein to every meal.

9. Andrea Metcalf: Add protein to every meal: Whether it's meat or a vegetarian protein like tofu or beans, Andrea Metcalf, a healthy lifestyle expert and author of Naked Fitness: The Proven 28 Day Weight Loss Program for a Slimmer, Fitter, Pain-Free Body, says that protein at every meal is a must for keeping away those hunger pangs. "Eat protein with each meal to stave off cravings," she says.

Drink alcohol sitting down.

10. Fit Chef Katy Clark: Don't drink alcohol standing up: Here's a simple rule to follow whenever you're at a party or a happy hour: don't stand and sip! That's the advice of Fit Chef Katy Clark from season 7 of Food Network Star. Calories really add up when you're drinking alcohol, so be extra mindful of each drink, she says.

"I found that I grab a drink because that is the expected party behavior, and I use my drink as a buffer and will just take sips to look busy, even though I'm not really enjoying it," she says. "Instead, I drink cocktails and wine during great sit-down, relaxed moments. And at the party, I stand with bubbly water or nothing in my hand so that I can give out better hugs!"

Watch out for carb serving sizes.

11. Linda LaRue: Watch your carb serving sizes: While carbohydrates are great for energy, it's easy to eat way too many if you're paying attention. Fitness expert and creator of the total-body core training systemThe Core Transformer Linda LaRue recommends to keep portions in check-especially when you're eating out.

"Remember that a recommended carbohydrate serving-such as pasta, pizza, bread, or rice-is 1/3 to 1/2 cup. That's the size of a golf ball or mouse," she says. "Most restaurants give you three cups of pasta. That's the equivalent of six carb servings!"

Choose Greek yogurt over other types of yogurt.

12. John Dull and Michele Collier: Choose Greek Yogurt: Everyone thinks of yogurt as a pretty healthy snack choice, but all yogurts are not created equal, say the creators of the "Supreme 90 Day" system John Dull and Michele Collier. In fact, many yogurts-including low-fat varieties-are loaded with sugar.

"A better choice is Greek-style yogurt," they say. "They have more protein per serving and very little sugar. Try adding fresh fruit for an added treat!"

Skip the mayo and choose mustard instead.

13. Dr. Lynn: Swap mustard for mayo:Swapping mustard for mayo is a no-brainer. But using spicy mustard is even better, says Dr. Lynn Anderson. This is because hot spicy mustard amps up the metabolism by creating a heat effect in the body, she says.

"To increase metabolism and curb appetite, drink a glass of water mixed with a tablespoon of hot spicy mustard just before dinner. Not only will you increase your metabolism, but mustard seeds are a good source of antioxidants and omega-3s!"

Ditch the sugary drinks for good.

14. Fred DeVito: Ditch sugary drinks and sodas: Fred DeVito, co-creator of the "Exhale: Core Fusion" DVD series recommends ditching sugary drinks of all kinds-including regular sodas, diet sodas, and high-calorie coffee drinks.

"Eliminate sugary drinks and diet soda, which can trigger your craving for sweets," he says. "These beverages are loaded with unwanted calories."

Experiment with new recipes.

15. Lisa Hubbard: Try new recipes: Who said healthy eating has to be boring or bland? Lisa Hubbard, star of the "Element: Total Body Pilates with Mini Ball" kit, recommends firing up your creative juices in the kitchen by investing in a new cookbook and trying new healthy recipes!

"Pick-up a new cookbook and experiment," Hubbard recommends. "Gear towards weight-loss types of recipes."

Source: Shape Magazine

Natural sore throat remedies

2011-12-06T08:08:00.001-06:00

Before you go running to a doctor, try these simple but effective natural home remedies to battle a sore throat

Natural sore throat remedies

A sore throat burns, feels scratchy and may cause pain that makes it hard to talk or swallow. The usual cause is a virus or bacteria, though throat irritation may also be caused by smoking, dry heat, postnasal drip or an allergic reaction. Try these sore throat remedies to feel better fast.

What you can do for a sore throat

• For fast and effective sore-throat relief, nothing beats an old-fashioned saltwater gargle. Salt acts as a mild antiseptic, and also draws water out of mucous membranes in the throat, which helps to clear phlegm. Dissolve a half-teaspoon salt in a glass of warm water, gargle and spit out. Repeat up to four times a day.

• Alternatively, gargle with a baking-soda solution. Dissolve one-half teaspoon of baking soda in a glass of warm water.

• Run a cool-mist vaporizer or humidifier in your bedroom. Adding moisture to the air will help keep the air from drying out and prevent the lining of your throat from becoming too dry. If you don’t have a humidifier, place a bowl of water on your radiator or heating vent each night. It will work as well as a store-bought device.

• Quit smoking. Cigarette smoke is extremely irritating to the lining of the throat. Breathe through your nose, rather than your mouth. It’s a natural way to humidify the air you breathe.

Natural home remedies

Best Health: Forum - Health Tips

6 healthy fruit smoothie recipes

• If you’re plagued with a sore throat that seems to come back time and time again, buy a new toothbrush. Bacteria collect on the bristles, and if you injure your gums as you brush, they can enter your system and re-infect you.

• Bolster your immune system during cold and flu season with vitamins, herbs and good nutrition. The obvious supplement candidates are vitamins C and E, the minerals zinc and magnesium, and immune-boosting herbs such as goldenseal and astragalus. Also cook or supplement with garlic, ginger, shiitake mushrooms and reishi mushrooms, all of which have immune-boosting properties.

More sore throat remedies

• Honey has long been used as a sore-throat remedy. It has antibacterial properties, which can help speed healing. It also acts as a hypertonic osmotic, which means that it draws water out of inflamed tissue. This reduces the swelling and discomfort. Add several teaspoons to 1 cup of hot water or herbal tea.

• Hot lemonade with honey can also relieve pain. Combine the juice of half a lemon with hot water.

• Horehound reduces the swelling of inflamed throat tissue. It also thins mucus, which makes it easier for you to clear it from your throat. To make the tea, steep 2 teaspoons chopped herb in 1 cup boiling water for 10 minutes; strain and drink.

• Slippery elm contains mucilage that coats the throat and eases the soreness. Steep 1 teaspoon of the inner bark in 2 cups boiling water, strain and drink.

• Like slippery elm bark, marshmallow root (Althea officinalis) contains throat-coating mucilage. To make the tea, steep 2 teaspoons dried herb in 1 cup boiling water for 10 minutes; strain and drink. Drink three to five cups a day to help a sore throat.

• Take vitamin C three times a day. Whether your sore throat is caused by a cold, the flu or strep, this vitamin will help boost your immune system and fight off infection. Reduce the dose if you develop diarrhea.

• Echinacea. This herb’s antibacterial and antiviral properties will speed healing.

• Garlic, as another aid to fight off infection. Dried garlic has potent antibacterial and antiseptic properties.

• Zinc lozenge. In one study, people who sucked on a lozenge containing about 13 milligrams of zinc every two hours got rid of viral sore throats three to four days quicker than those who didn’t. But too much zinc can actually compromise immunity, which is why you shouldn’t take the lozenges for a long time.

Source: Home Remedies, Reader's Digest

Why anything can be addictive

2011-12-04T14:31:00.001-06:00

By Dr Mark Griffiths
Gambling studies expert, Nottingham Trent University

For many people the concept of addiction involves taking drugs such as alcohol, nicotine, cocaine and heroin.

But in this week's Scrubbing Up, gambling studies expert Mark Griffiths warns that if the rewards are there people can become addicted to almost anything.

For the past 25 years I have been studying gambling and I passionately believe that gambling at its most extreme is just as addictive as any drug.

The social and health costs of problem gambling are large and have many things in common with more traditional addictions, including moodiness, relationship problems, absenteeism from work, domestic violence, and bankruptcy.

Health effects - for gamblers and their partners - include anxiety and depression, insomnia, intestinal disorders, migraine, stress related disorders, stomach problems, and suicidal thoughts.

If behaviours like gambling can become a genuine addiction, there is no theoretical reason why some people might not become genuinely addicted to activities like video games, work or exercise.

Research on pathological gamblers has reported at least one physical side effect when they undergo withdrawal, including insomnia, headaches, loss of appetite, physical weakness, heart palpitations, muscle aches, breathing difficulty, and chills.

In fact, pathological gamblers appear to experience more physical withdrawal effects when attempting to stop their behaviour when compared directly with drug addicts.

'Most important thing'

But when does an excessive healthy enthusiasm become an addiction?

Excessive behaviour on its own does not mean someone is addicted.

I can think of lots of people who engage in excessive activities but I wouldn't class them as addicts as they don't appear to experience any detrimental effects from engaging in the behaviour.

In a nutshell, the fundamental difference between excessive enthusiasm and addiction is that healthy enthusiasms add to life whereas addiction takes away from it.

For any behaviour to be defined as addictive, there have to be specific consequences such as it becoming the most important activity in the person's life or being the way they improve their mood.

They may also begin to need to do more and more of the activity over time to feel the effects, and experience physical and psychological withdrawal symptoms if they can't do it.

This may lead to conflict with work and personal responsibilities, and people may even experience "relapses" if they try to give up.

The way addictions develop - whether chemical or behavioural - is complex.

Addictive behaviour develops from a combination of a person's biological/genetic predisposition, the social environment they were brought up in, their psychological constitution - such as personality factors, attitudes, expectations and beliefs, and the activity itself.

Many behavioral addictions are "hidden" addictions. Unlike, say, alcoholism, there is no slurred speech and no stumbling into work.

However, behavioural addiction is a health issue that needs to be taken seriously by all those in the health and medical profession.

If the main aim of practitioners is to ensure the health of their patients, then an awareness of behavioural addiction and the issues surrounding it should be an important part of basic knowledge and training.

Behavioural addictions can be just as serious as drug addictions.

Source: BBC

Coffee shop caffeine levels 'vary widely'

2011-12-04T14:23:00.001-06:00

By Eleanor BradfordBBC Scotland Health Correspondent

High Street coffee shops could pose a risk to pregnant women because of big variations in the amount of caffeine in each cup, research suggests.

Analysis of espresso coffee from 20 shops found that one was six times stronger than others.

The Food Standards Agency (FSA) says too much caffeine can result in miscarriage or a low birth weight.

Researchers from Glasgow University tested caffeine levels in espressos bought from High Street coffee shops.

The FSA currently advises pregnant women to consume no more than 200mg of caffeine a day, based on an assumption that an espresso contains about 50mg of caffeine. The guideline for an average healthy person is 300mg a day.

The work was led by Alan Crozier, senior research fellow in the faculty of medicine.

How much coffee is safe?

"The analysis that we did showed the amount of caffeine ranged from 50mg per cup from Starbucks, up to over 300mg per cup from another coffee house, Patisserie Francoise," he said. "I was very surprised by this."

Drinking just one of the strongest cups of coffee would more than exceed the "safe" level for pregnant women.

"If you go to different coffee houses you can tell that some are much stronger than others," Mr Crozier said.

"The problem comes with people who should have a limited caffeine intake.

"You metabolise caffeine much more slowly when you're pregnant and people with liver disease do not have the enzymes to metabolise caffeine.

"Our data shows that you can have the recommended amount - and more - from just one shot of espresso."

The researchers point out that despite the increasing number of coffee shops on the High Street there is no information about the caffeine contents of various types of coffee.

They add that, although they only tested espresso coffees, many other types of drinks such as lattes and cappuccinos are prepared using single or double shots of espresso.

The study has been published in the Royal Society of Chemistry's journal Food and Function.

Health Benefits of Coconut Oil

2011-12-01T22:31:00.000-06:00

The health benefits of coconut oil include hair care, skin care, stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism, relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV and cancer, dental care, and bone strength. These benefits of coconut oil can be attributed to the presence of lauric acid, capric acid and caprylic acid, and its properties such as antimicrobial, antioxidant, antifungal, antibacterial, soothing, etc.

How is Lauric Acid Used by our body?

The human body converts lauric acid into monolaurin which is claimed to help in dealing with viruses and bacteria causing diseases such as herpes, influenza, cytomegalovirus, and even HIV. It helps in fighting harmful bacteria such as listeria monocytogenes and heliobacter pylori, and harmful protozoa such as giardia lamblia. As a result of these various health benefits of coconut oil, though its exact mechanism of action was unknown, it has been extensively used in Ayurveda, the traditional Indian medicinal system. The Coconut Research Center has compiled various references on scientific research done on coconut oil.

Composition of Coconut Oil:

Coconut oil consists of more than ninety percent of saturated fats (Don’t panic! First read to the last word. Your opinion may change), with traces of few unsaturated fatty acids, such as monounsaturated fatty acids and polyunsaturated fatty acids. Virgin Coconut Oil is no different from this. Let us have a bit detailed study of this.

The Saturated Fatty Acids: Most of them are Medium Chain Triglycerides, which are supposed to assimilate well. Lauric Acid is the chief contributor, with more than forty percent of the share, followed by Capric Acid, Caprylic Acid, Myristic Acid and Palmitic.
The Polyunsaturated Fatty Acids: Linoleic Acid.
The Monounsaturated Fatty Acids: Oleic Acid.
The Poly-phenols: Gallic Acid, which is phenolic acid. These poly-phenols are supposed to be responsible for the fragrance and the taste of Coconut Oil and Virgin Coconut Oil is rich in these poly-phenols.
Certain derivatives of fatty acid like Betaines, Ethanolamide, Ethoxylates, Fatty Esters, Fatty Polysorbates, Monoglycerides and Polyol Esters.
Fatty Chlorides, Fatty Alcohol Sulphate and Fatty Alcohol Ether Sulphate, all of which are derivatives of Fatty Alcohols.
Vitamin-E and Vitamin K and minerals such as Iron.

Let us now explore the benefits of coconut oil in detail:

Hair Care:

Coconut oil is one of the best natural nutrition for hair. It helps in healthy growth of hair providing them a shiny complexion. Regular massage of the head with coconut oil ensures that your scalp is free of dandruff, lice, and lice eggs, even if your scalp is dry. Coconut oil is extensively used in the Indian sub-continent for hair care. It is an excellent conditioner and helps in the re-growth of damaged hair. It also provides the essential proteins required for nourishing damaged hair. It is therefore used as hair care oil and used in manufacturing various conditioners, and dandruff relief creams. Coconut oil is normally applied topically for hair care.

Skin Care:

Coconut oil is excellent massage oil for the skin as well. It acts as an effective moisturizer on all types of skins including dry skin. The benefit of coconut oil on the skin is comparable to that of mineral oil. Further, unlike mineral oil, there is no chance of having any adverse side effects on the skin with the application of coconut oil. Coconut oil therefore is a safe solution for preventing dryness and flaking of skin. It also delays wrinkles, and sagging of skin which normally become prominent with age. Coconut oil also helps in treating various skin problems including psoriasis, dermatitis, eczemaand other skin infections. Therefore coconut oil forms the basic ingredient of various body careproducts such as soaps, lotions, creams, etc., used for skin care. Coconut oil also helps in preventing premature aging and degenerative diseases due to its antioxidant properties.

Heart Diseases:

There is a misconception spread among many people that coconut oil is not good for the heart. This is because it contains a large quantity of saturated fats. However, coconut oil is beneficial for the heart. It contains about 50% lauric acid, which helps in preventing various heart problems including high cholesterol levels and high blood pressure. The saturated fats present in coconut oil are not harmful as it happens in case of other vegetables oils. It does not lead to increase in LDL levels. It also reduces the incidence of injury in arteries and therefore helps in preventing atherosclerosis.

Weight Loss

Coconut oil is very useful in reducing weight. It contains short and medium-chain fatty acids that help in taking off excessive weight. It is also easy to digest and it helps in healthy functioning of the thyroid and enzymes systems. Further, it increases the body metabolism by removing stress on pancreases, thereby burning out more energy and helping obese and overweight people reduce their weight. Hence, people living in tropical coastal areas, who eat coconut oil daily as their primary cooking oil, are normally not fat, obese or overweight.

Digestion

Internal use of coconut oil occurs primarily as cooking oil. Coconut oil helps in improving the digestive system and thus prevents various stomach and digestion related problems including irritable bowel syndrome. The saturated fats present in coconut oil have anti microbial properties and help in dealing with various bacteria, fungi, parasites, etc., that cause indigestion. Coconut oil also helps in absorption of other nutrients such as vitamins, minerals and amino acids.

Immunity:

Coconut oil is also good for the immune system. It strengthens the immune system as it contains antimicrobial lipids, lauric acid, capric acid and caprylic acid which have antifungal, antibacterial and antiviral properties. The human body converts lauric acid into monolaurin which is claimed to help in dealing with viruses and bacteria causing diseases such as herpes, influenza, cytomegalovirus, and even HIV. It helps in fighting harmful bacteria such as listeria monocytogenes and heliobacter pylori, and harmful protozoa such as giardia lamblia.

Healing and Infections

When applied on infections, it forms a chemical layer which protects the infected body part from external dust, air, fungi, bacteria and virus. Coconut oil is most effective on bruises as it speeds up the healing process by repairing damaged tissues.

Infections: Coconut oil is very effective against a variety of infections due to its antifungal, antiviral, and antibacterial properties. According to the Coconut Research Center, coconut oil kills viruses that cause influenza, measles, hepatitis, herpes, SARS, etc. It also kills bacteria that cause ulcers, throat infections, urinary tract infections, pneumonia, and gonorrhea, etc. Coconut oil is also effective on fungi and yeast that cause candidiasis, ringworm,athlete's foot, thrush, diaper rash, etc.

Other:

Liver: The presence of medium chain triglycerides and fatty acids helps in preventing liver diseases as they substances are easily converted into energy when they reach the liver, thus reducing work load on the liver and also preventing accumulation of fat.

Kidney: Coconut oil helps in preventing kidney and gall bladder diseases. It also helps in dissolving kidney stones.

Pancreatitis: Coconut oil is also believed to be useful in treating pancreatitis.

Stress Relief: Coconut oil is very soothing and hence it helps in removing stress. Applying coconut oil to the head followed with a gentle massage helps in removing mental fatigue.

Diabetes: Coconut oil helps in controlling blood sugar, and improves the secretion of insulin. It also helps in effective utilization of blood glucose, thereby preventing and treating diabetes.

Bones: As mentioned earlier, coconut oil improves the ability of our body to absorb important minerals. These include calciumand magnesium which are necessary for development of bones. Thus coconut oil is very useful to women who are prone to osteoporosis after middle age.

Dental Care: Calcium is an important element present in teeth. Since coconut oil facilitates absorption of calcium by the body, it helps in getting strong teeth. Coconut oil also stops tooth decay.

HIV and Cancer: It is believed that coconut oil plays an instrumental role in reducing viral susceptibility of HIV and cancerpatients. Preliminary research has shown indications of the effect of coconut oil on reducing the viral load of HIV patients (Reference).

Finally, coconut oil is often preferred by athletes and body builders and by those who are dieting. The reason behind this being that coconut oil contains lesser calories than other oils, its fat content is easily converted into energy and it does not lead to accumulation of fat in the heart and arteries. Coconut oil helps in boosting energy and endurance, and enhances the performance of athletes.

This article is written by Kiran Patil

Source: Coconut Research Center

5 Reasons Your Workout Isn't Working

2011-11-30T20:13:00.001-06:00

Have you been working out consistently for months (maybe even years) and yet the scale is creeping up? Here are five ways your workout could be keeping you from losing weight, and what our experts' recommend to start shedding pounds again:

1. Your workout routine is making you eat too much.

Is your workout causing you to use the "I burned it, I earned it," excuse when it comes to your diet? "Studies show that people tend to eat more calories when they take up exercise ," saysMichele Olson, Ph.D., professor of exercise science at Auburn University Montgomery, and creator of the Perfect Legs, Glutes & Abs DVD.

Think your 45-minute morning run was enough to burn off that slice of chocolate cake on the dessert menu? Consider this: the average, 140-pound woman burns about 476 calories (at a 10-minute mile pace) running for 45 minutes. The average restaurant dessert clocks in around 1,200 calories (or more), so even if you only eat half of a slice, you'd still easily eat away your run-and then some-in less than 10 minutes.

The solution: Make your workouts count by pairing them with a healthy diet that stays within the appropriate calorie range your body needs in order to lose or maintain your weight. Olsonrecommends writing down what you are eating to keep track of calories consumed, and then subtracting the calories you burned, for your true daily number.

2. Your workout completely wipes you out.

That 5:00am killer boot camp class seemed like a great way to get in shape, so why aren't the pounds dropping off? If your workout leaves you feeling completely drained, exhausted, sore, and just wanting to lie on the couch for the rest of the day, it could be doing more harm than good, says Alex Figueroa, a personal trainer and fitness instructor at the Sports Club/LA in Boston, MA. While your workouts should be challenging, pushing your body too hard can have the opposite affect on yourbody. Over training can cause everything from sugar cravings, a weakened immune system, and insomnia-all of which could contribute to weight gain.

The solution: Figueroa recommends following a workout plan that is appropriate for your current fitness level-one that will still challenge your body without completely draining it. Not sure what's best for you? Try scheduling a session with a personal trainer to review your goals and the best plan of action to reach them.

3. Your workout burns fewer calories than you think.

Feeling pretty righteous when the treadmill says you've torched 800 calories? Not so fast, cautionsOlson. An unusually high calorie burn reading is rare, Olson says, and most machines overestimate readings by as much as 30 percent.

"Many machines do not require you to put in your body weight and, therefore, the calorie output is often based on a 'reference weight' often used in science of 155 pounds," Olson says. "So, if you weigh 135 pounds, for example, you would not burn the same calories as someone who is at the reference weight."

And even those that use heart rate readings may not be accurate either. "Machines that incorporate arm activity (such as the stair stepper or elliptical) can cause a higher heart rate compared to a leg-only machine like a treadmill, but this is not usually because you are burning more calories," Olson says. "Research has shown that at the same level of calorie burning, the heart rate will be markedly higher when using the arms versus the legs, and you may even be burning fewer calories despite a higher heart rate."

The solution: Try using a 'distance covered' read-out to more accurately gauge how many calories burned, Olson says. "For instance, if you want to burn 300 calories, jogging 3 miles, walking 4 miles, or cycling about 10 miles on a bike are known to burn this amount."

4. Your workout's not balanced.

Sure, we love Zumba just as much as you do, but that doesn't mean it's all you should be doing to stay in shape. "Variety is not only the spice of life, but the key to getting a better, leaner, stronger body," Olson says. "There is not one single activity that can give you everything you need."

Doing only cardio workouts or the same strength workout over and over means you are sacrificing the opportunity to build lean muscle mass and challenge your body in new ways (translation: burn more calories doing something new), and you may plateau because of it.

The solution: Create a weekly program that rotates through different modalities of exercise (cardio, strength training, flexibility, core) in order to keep your mind, and body, engaged and changing. Olson recommends fitting in at least three strength sessions and three to five cardio sessions per week for best results.

5. Your workout is totally stale.

Have you been taking the same body-sculpting class using the same 3-pound weights week after week? Grab some heavier dumbbells to boost your calorie burn and build more fat-blasting muscle, recommends Sonrisa Medina, group fitness manager for Equinox Fitness Clubs in Coral Gables, Florida. And while you're at it, try a class you've never done (like yoga or Pilates) to stimulate your body in new ways.

Why is it so important to switch things up? Doing the same workout routine over and over means your body doesn't have to work as hard to perform it after a few weeks. "We 'learn' how to do any activity and movements," Olson says. "The more 'learned' we are, the easier the activity is to our bodies, which means you will actually burn fewer calories than you did when the activity or your routine was new to you."

The solution: Whether its trying heavier weights or adding more resistance during cycling class, changing up the intensity and style of your workout can help kick up your calorie burn to start losing weight again. Even adding workouts like yoga and Pilates that don't typically burn a large amount of calories, if they are new to your body, will create some nice changes in your physique simply from being a new challenge to your movement and workout patterns, Olson says.

Source: Shapes

Home Flu-Proofing Myths, Busted

2011-11-30T20:11:00.000-06:00

By Networx.com | At Home

By Adam Verwymeren,Hometalk

Flu season is in full swing, which means many people will be desperately trying to flu-proof their homes to keep contagions at bay. While people will go to great lengths to keep from getting sick, many of the things we do to purge the home ofgerms are pure myth, and won't actually help. Here are some of the top flu-proofing myths debunked.

Myth 1: A cold, drafty home will cause you to catch cold or flu.

The truth is, there really isn't any correlation between cold and germs, and your body's immune system can handle winter's icy chill, the New York Times reported. Cold and flu season do peak during the winter months, but the correlation probably has more to do with the fact that people spend a lot more time indoors in the winter, making it easier for germs to jump from one person to another. While you can save a bunch of money on your energy bill by sealing up drafts and installing better insulation, unfortunately you won't be insulating yourself from the flu.

Myth 2: You can protect yourself with hand sanitizer.

By offering germophobes the option of purging than hands of pathogens even when a sink isn't handy, alcohol-based hand sanitizers like Purell have taken off in popularity. While these sanitizers will kill germs on contact, there is little indication that they actually decrease the rate of illness, according to several recent studies. The problem is that hand sanitizers clean your hands, but the flu is an airborne virus. The flu spreads when a sick person's cough or sneeze causes little particles of pathogens to take to the air, and you can't scrub those away with a few squirts of Purell.

Myth 3: You can sweat out a cold.

Crank up the thermostat, slip into a hot bath and you'll just sweat out the cold, some people think. While a hot bath might be soothing when you're ill, it won't actually make you better, says ABC News.

Myth 4: You can carpet bomb your house with antibacterial soap to rid it of disease.

Antibacterial soaps, which contain a range of active ingredients like triclosan and sodium benzoate, have long promised to purge our home of illness. The problem, however, is that both cold and flu are caused by viruses, not bacteria. These soaps might work against bacterial infections like staph and E.coli, but have no real effect on viral infections. If you really want to do a number on both bacteriaand viruses, just reach for ordinary bleach.

Myth 5: You can blast away germs with an ultraviolet light.

UV-C sanitizing wands have become a popular disinfectant in recent years. Rather than relying on harsh chemicals, these devices blast germs with a certain type of ultraviolet light that kills them on contact. While UV light systems certainly work on an industrial scale, and have been put to use killing germs in hospitals for more than a hundred years, the small handheld units have little effect, says the L.A. Times. Shining the light on every square inch and around every odd angle of a surface is really difficult, particularly since the commercially-available wands aren't that large. The devices also do little to stop airborne pathogens, which are the main cause of cold and flu.

Myth 6: You can prevent getting a second cold by changing your toothbrush.

There's no need to change your toothbrush after you get sick, says Slate.com. Like snowflakes, every strain of cold or flu is different. But once you're body defeats a particular strain, you're immune, so you can't give yourself the same cold you've already had.

Vitamin D: Who Should Take a Supplement

2011-11-30T20:06:00.001-06:00

Vitamin D provides a wide range of health benefits. It is effective in preventing rickets and treating other bone diseases such as osteoporosis. According to the Mayo Clinic, getting enough vitamin D may prevent high blood pressure and protect against certain types of cancer. It may also promote weight loss for women. A growing body of research links heart health to sufficient vitamin D. Most recently, a large-scale study in theAmerican Journal of Cardiology discovered that boosting vitamin D levels in heart patients who were deficient cut their risk of death by 60%, among other significant findings.

Getting enough vitamin D

It's estimated that 30-50% of Americans suffer from vitamin D deficiency. The human body produces vitamin D, which is actually a hormone, when exposed to sunlight. However, during the winter, it is impossible to get enough exposure anywhere north of San Francisco or Philadelphia. People in southern states who slather on sun block or who stay indoors most of the time may not be getting enough either. The same goes for people who are housebound due to illness or whose work keeps them inside all day. In addition to lack of sunshine, other conditions may increase likelihood ofvitamin D deficiency:

Infants who are exclusively breastfed. Mother's milk may not provide sufficient levels. TheAmerican Academy of Pediatrics recommends a supplement of 400 IU per day.

Older adults. The elderly do not synthesize vitamin D as effectively as younger people and tend to spend more time indoors.

People with dark skin. The pigment melanin can reduce the body's ability to produce vitamin D from sunlight.

Obese people. Body fat alters the way vitamin D is released into the system.

Choosing a vitamin D supplement

If you are shopping for a supplement, research suggests that vitamin D3 is more effective than vitamin D2. Food sources rich in vitamin D include cod liver oil, fatty fish (such as mackerel), eggs, and fortified milk and orange juice.

There is some debate over how much vitamin D to take. The National Institutes of Healthrecommends 600 IU per day for adults but some experts say that taking a supplement that contains between 1000-2000 IU can be beneficial. Its important to stay within the appropriate range--there is a toxicity risk at over 10,000 IU. The best way to determine how much you might need is to have your physician administer a simple blood test and make a recommendation based on the current level in you system.

Source : Yahoo health

Winnipeg's spring-like weather breaks record

2011-11-25T12:11:00.000-06:00

Although the official start to winter is just a few weeks away, temperatures in southern Manitoba were rather spring-like in the past two days, even breaking a 104-year-old weather record in Winnipeg.

The daytime temperature in the Manitoba capital hit 9.7 C on Thursday afternoon, shattering the previous Nov. 24 heat record of 7.2 C that was set in 1907.

The warm air started drifting through the province on Wednesday and set six new records.

The hot spot in the province was Emerson at 12.7 C, though it was not a new record.

Winnipeg came less than a single degree of breaking a 134-year-old record on Wednesday, reaching a high of 7.2 C. The record, set in 1877, is 7.8 C.

But CBC Manitoba meteorologist John Sauder warns that the unseasonably mild weather won't last long. Cooler temperatures are expected to return Friday, followed by some snow over the weekend.

However, it will still be warmer than normal. The extended forecast through to Monday calls for daytime highs between 0 C and –2 C.

The normal daytime high is –4 C.

Source : CBC

Lose Weight Fast: Post-Holiday Diet Plan

2011-11-24T19:07:00.000-06:00

An extra serving of sweet potatoes, a sliver of pecan pie, a Campari cocktail or two. By itself, each of these festive splurges seems so innocent. But like holiday presents, dietary indulgences come at a cost. Most of us never lose the 1 to 2 pounds we gain between Thanksgiving and New Year's Eve--and over the years, they add up. The damage is even worse when December's hearty eating patterns take hold and last well into spring, as they often do.

That is why we developed this 3-day quick weight loss plan--to get you out of party excess mode and put you on a healthy eating track for the new year. It's simple, fast, and effective. Stick with it and you will have those extra pounds gone before you take down a single decoration.

Goal #1: Break the Sugar Cycle

The Splurge: Those dreams of sugarplums dancing in your head may be more like a nightmare brought on by too many sweet treats. While experts used to dismiss the notion of sugar addiction, a growing body of research suggests that the sweet stuff can hijack the same brain circuitry that's affected by drugs and alcohol, leading to a vicious cycle of cravings and binges. And holiday desserts with high levels of both sugar and fat provide a double whammy. The sugar hooks you, while the fat piles on the pounds.

The Solution: Eliminate desserts that are rich in sugar and fat for at least 3 days--7 to 10 would be even better. This will help quell cravings while you start to reestablish a taste for naturally sweet foods, such as fruit and starchy vegetables.

Goal #2: Resize Your Stomach

The Splurge: As the "it's a holiday, I'll diet tomorrow" mentality sets in, one of your natural appetite control systems--the stomach's network of stretch receptors--starts losing its effectiveness. Normally, when your stomach is full, these receptors send messages to the brain that say "I'm satisfied." But prolonged periods of overeating make the receptors less sensitive. This helps explain why that feeling of "I'm so full, I'll never eat again" is followed the next day by the sense that you're even hungrier than usual.

The Solution: If you keep eating the same high-calorie foods but merely reduce the quantity, your stretch receptors will signal your brain that you're starving and need emergency rations--now. But you can short-circuit this by eating healthy-size servings of low-calorie, high-fiber foods such as fruits, vegetables, and whole grains. Their bulk will keep the receptors happy while avoiding excess calories.

Goal #3: Cut Down on Cocktails

The Splurge: So you had a few too many spiked eggnogs. The problem isn't just the sugar and fat. The alcohol itself packs in 7 calories per gram (compared with 4 for protein and carbs and 9 for fat). And the stomach and brain don't register liquid calories in the same way as solids, so it's easy to go right on eating and drinking--without compensating for the added calories.

The Solution: Satisfying, low-calorie beverages can boost metabolism and even temper your hunger. Tea (lose the cream and sugar) has zero calories and lifts metabolic rate. Or prepare a pitcher of flavored water. Add sliced oranges, lemons, and limes to a pitcher--or toss in berries or sprigs of mint or lemongrass. They're refreshing and give you healing antioxidants.

Source: Yahoo

7 Quick Fixes for Healthier Holidays

2011-11-24T19:02:00.000-06:00

The holidays are upon us, which makes us think about minutes in a whole different way! Everything at this time of the year is done at a faster pace and in a bigger fashion. We tend to eat more, drink more, fit more parties and activities in, spend more money, sleep less and forget about weight loss. It's not unusual for most of us to feel time crunched wishing for just a few more minutes (or hours) each day to get things done. And then, as fast as we create the holidays, they disappear!

Oftentimes, we let the holidays leave us exasperated, exhausted and a few pounds heavier. Now, I know that weight loss over the holidays isn't usually in the cards, but certainly we can come out with an even score. Instead of feeling like you are starting over from rock bottom on Jan. 1, let's just not fall behind!

This year, I want you to make a choice. Don't eat and drink your way through the parties and don't ditch your exercise routine completely for shopping and baking. Just be creative with how you use your minutes. Here are a few tips to help you use your holiday minutes wisely. If you don't believe that a few minutes can make a weight loss difference, remember that in less that one minute you can consume 100 calories at a holiday party. And, keep in mind that in 10 minutes, you can work those 100 calories off! So if you manage your minutes wisely, you'll be able to start the new year feeling good.

Shop Online
Don't get me wrong, I'm a retail-lover, just not at the holidays. Nothing gets my stress levels flowing faster than long lines and crowds at the stores. Spending time waiting in stores not only leaves you frustrated and in a bad mood but also takes away time to do things like exercise and stock your house with healthy food. If you get started now on the computer, free gift wrapping and shipping are available from many online retailers. It'll come as no surprise to you that I send my family fresh fruit baskets for Christmas (they would expect nothing less from me)!

Stop, Drop and Roll
Instead of burning the candle into the wee hours every night, just STOP what you're doing; DROP into bed; and ROLL over! Nothing horrible will happen if you let some decorating wait until tomorrow. Instead, your body will thank you. Studies have shown that a lack of sleep can cause weight gain, and I believe that if you aren't getting enough sleep you're more likely to make poor choices when it comes to weight loss and fitness.

Get Moving!
Try finding exercise minutes each day to get your heart pumping. Remember, I said minutes, not hours. Ten minutes is better than nothing. In fact, 10 minutes can burn off a few hors d'oeuvres, a glass of wine or it can just simply be a healthy release of stress. Especially at this time of the year when you're ingesting more calories, a brisk walk on the treadmill or elliptical can keep your jeans from feeling tight. Remember, it's all about calories in vs. calories out. And I find that 10 minutes in the morning is often the best time for weight loss during the holidays since our days get busy with extra to-do's and social events throughout the day.

Don't Forget Strength Training
Maintain your muscle mass by doing a few minutes of strength training each day. Try a few tricep dips while watching a holiday TV special with your kids, do some walking lunges as you talk on the phone to your relatives, pump out a few pushups before you get in the shower. Better yet, try a few multi-joint movements to save time. Do lunges with overhead shoulder presses. Do squats with bicep curls. Throw in a few core body crunches.

Stick With the Five-a-Day Plan
Make sure to get your fruits and vegetables. In a bid to cut calories and save time, we often forgo the foods that would nourish us during the holidays. The excess sugar we often consume at the holidays gives us a high and then energy lows. So fill up on healthy food -- eat five fruits and vegetables a day before you allow yourself to snack on holiday treats. Those few extra minutes you take to plan some healthy snacks and meals will save you many minutes of burning off extra calories later!

Control the Risk for Temptation
Avoid constantly putting yourself in situations that tempt you. For example, walking through the break room at work 10 times a day when you know it's filled with holiday treats and candies isn't to your advantage. Spend a few minutes in the morning packing a healthy snack (like almonds, a piece of fruit or a yogurt) so you'll have a healthy, weight loss alternative. And don't place treats on your kitchen counter to stare you in the face or take four desserts off the buffet vowing to take only one bite of each.

Be Careful of Liquid Calories
Holidays are notorious for tempting us with drinks we wouldn't normally consume. Alcohol offers no nutrients -- just empty calories and we often forget to count them. Eggnog coffee drinks with whipped cream, hot toddies, spiced rum; these drinks can have as many calories as a personal pan pizza! Limit your consumption and instead order sparkling water with a splash of cranberry juice. It'll look festive and save calories.

So give yourself the gift of staying on the weight loss track this holiday season by spending some extra minutes to plan and stay healthy. Believe me, come January you'll agree that it was the best gift you received!

Dreaming 'eases painful memories'

2011-11-24T18:56:00.000-06:00

Scientists have used scans to shed more light on how the brain deals with the memory of unpleasant or traumatic events during sleep.

The University of California, Berkeley team showed emotional images to volunteers, then scanned them several hours later as they saw them again.

Those allowed to sleep in between showed less activity in the areas of the brain linked to emotion.

Instead, the part of the brain linked to rational thought was more active.

The study, published in the journal Current Biology, said it showed the links between dreams and memory.

Most people have to deal with traumatic events at some point in their lives, and, for some, these can produce post-traumatic stress disorder (PTSD), leaving them emotionally disturbed long after the event itself.

Mapping blood flow

There is significant evidence that the 20% of sleep in which we dream, also called REM sleep, plays a role in the processing of recent memories, and researchers believe that better understanding of this could eventually help PTSD patients.

The researchers recruited 35 volunteers, splitting them into two groups.

“Start Quote

In cases of more severe trauma, it may be just too difficult for the patient to process it during sleep, especially if the event has had a significant impact on that person's day to day life”

Dr Roderick OrnerConsultant clinical psychologist

After showing them 150 images designed to provoke an emotional reaction, half were allowed a good night's sleep.

While inside an MRI scanner to map blood flow in the brain - a good way to work out which regions are most active - the volunteers were shown the images a second time.

Those who had slept properly had less activity in the amygdala, a part of the brain associated with heightened emotions, and more activity in the prefrontal cortex, a brain region linked to more rational thinking.

The non-sleepers reported a far more emotional response to seeing the pictures again.

The scientists believe that chemical changes in the brain during REM sleep may help explain how the body makes this change.

Dr Matthew Walker, who led the study, said: "We know that during REM sleep there is a sharp decrease in norepinephrine, a brain chemical associated with stress.

"By reprocessing previous emotional experiences in this neurochemically safe environment of low norepinephrine during REM sleep, we wake up the next day, and those experiences have been softened in their emotional strength.

"We feel better about them, we feel we can cope."

Consultant clinical psychologist Dr Roderick Orner said that although sleep was believed by many to play a crucial role in the processing of traumatic memories, there were likely to be many other factors at work in PTSD patients.

He said: "In cases of more severe trauma, it may be just too difficult for the patient to process it during sleep, especially if the event has had a significant impact on that person's day to day life."

Source: BBC

Wi-fi '30% slower

2011-05-10T01:46:00.000-05:00

Home wi-fi '30% slower' than fixed broadband

People relying on home wi-fi are getting significantly slower speeds than from their fixed broadband connection, research suggests.

The study ran one million tests over 14,000 wi-fi connections in the UK, US, Spain and Italy.

On average, the results showed a 30% drop-off compared to the speed coming into the home.

However, the research also suggests that users tolerate slower speeds in exchange for the freedom wi-fi offers.

"People are voting with their feet and trading speed for the benefits of mobility," said Iain Wood, from network measurement firm Epitiro, which carried-out the study.

He said that researchers were "surprised" by the amount of drop-off in speed but that for the majority of consumers the slower connection would not be noticed.

"Most of us do e-mailing and web surfing and for these things there is precious little difference between the 50Mb/s services and an 8Mb/s service," he said.

This is because web surfing uses up relatively small amounts of data.

But for other services, such as downloading video or watching IPTV, the degradation of speed will become more noticeable.

Telephony services such as Skype could also be particularly affected, thinks Professor Andy Nix, a wireless expert at Bristol University.

"If you have a poor quality router and you are using wi-fi at some distance away from it, you could struggle to have a decent Skype conversation," he said.

But, he added, for those who invest in good quality wi-fi equipment and position it sensibly, the effects of the speed degradation would hardly be noticed.

Baby monitors

The study raises interesting questions for an industry obsessed with speed.

"There seems to be a disconnect between the ISPs striving to deliver faster speeds and consumers who are happy to accept slower wi-fi speeds," said Mr Wood.

For those unhappy with their home wi-fi, there are some simple measures that can be taken to improve their connections.

"Firstly people can change channels on their wi-fi router to reduce interference. If they live in flats or urban locations there are likely to be other routers operating on the same channel," said Mr Wood.

Other devices in the home, such as baby monitors, TV remotes and cordless phones can also cause interference.

And for those wanting to download video, the speed issue is resolved simply by plugging the laptop or other wireless device into the router, said Mr Wood.

The last revolutionary standing

2011-03-09T15:44:00.000-06:00

March 9, 2011
Posted by Sidharth Monga 12 hours, 12 minutes ago in

The last revolutionary standing

“We knew we were all going to die,” he says, casually.

I have heard this line many times in films, read it in books, but to hear it face to face, from a man who knew he was going to die, is something else. This is not a line we, born in free countries, quite appreciate when it is played out in the movies. To feel the real meaning of the words, make a trip to Momin Road in Chittagong, and find Binod Bihari Chowdhury, who lives in one of the bylanes in a small non-descript house. He had a bullet pierce his neck, but he has survived to tell the not-often-told tale of theChittagong Armoury Raid in 1930.

Binod is 101 now, the last revolutionary alive among that group, mainly comprising students, who fought a battle that they knew would eventually claim their lives. He is as frail as can be imagined. Recently he has been to Kolkata for treatment. He struggles with high blood pressure, but still watches cricket, much to the chagrin of those who look after him. He struggles to talk, but likes to tell stories. Dadu we call him. Like adadu, a grandfather, he has us sit around him and tells us of the people who fought for independence. He doesn’t blink at all when he is talking. There are four of us there, and he looks into the eye of each, one by one, alternating, as he admits his memory plays tricks at times.

Once upon a time Binod was a student too. A student who, when moving to an English-medium school from the Bangla school, had to be demoted two standards to fit into the English school. “I didn’t understand all that then, I did what my father asked me to,” he says. From the age of 16, Binod’s life has been one full of revolution, the fight against injustice, prison, hibernation, having a prize on his head – 500 rupees – but the most inspirational part of it has been the Armoury Raid, led by the legendary Masterda Surjya Sen.

The first thing he talks about when he realises we are from India is about the recent Bollywood film on the Chittagong Uprising, Khelein Hum Jee Jaan Se. “Why do they keep calling him Surjyo da, Surjyo da in the film? Don’t they know nobody ever called him Surjyo da? He was always Master da.” Just confirms how callous popular culture can be. How do you make a whole feature film on the revolution without consulting the only revolutionary alive?

At the age of 16, Binod joined Jugantor, the revolutionary organisation. A measure of how committed they were to the cause was how nobody got to know what he was up to. Not his father, not his mother, not his brother, not his sister, not the best of his friends. Such organisations had to be secret in those days, else they wouldn’t survive. “One day I was chatting with Master da,” Binod says. “And one of the revolutionaries saw us, and asked Master da, ‘Why do you let him sit next to you? I have asked him to join us many times, but he keeps abusing you.’ That’s when Master da laughed and told him, ‘He has been a member even before you.’ That’s how well we guarded our organisation. I still have secrets I have never told anybody, ever.”

After meticulous planning, they put up their fight against imperialism, after which, albeit for a short duration, Indian Republican Army, Chittagong Branch, as they called themselves, tasted freedom. They took Auxiliary Forces armoury, and cut telephone and telegraph wires. Master da took a military salute, and the National Flag was hoisted.

“We knew if we claim their armouries in Chattagram [Chittagong], the Britishers wouldn’t be able to do much. But we also knew we would be able to rule for only two-three-four days. We would soon be outnumbered… We knew we were all going to die.”

We spent more than an hour with Binod, during which he told us about his and his friends’ ordeals when the stronger British forces finally caught up, about his time in prison, about how the independence they fought for didn’t turn out to be the independence they wanted, his role in the planning for the Liberation War of 1971. For about 10 minutes after we came out, nobody spoke a word. Films and books can never do that to you.

physical activity guidelines

2011-01-25T22:39:00.000-06:00

New physical activity guidelines reflect `more is better' approach to fitness

By Lauren La Rose, The Canadian Press | The Canadian Press – Mon, 24 Jan 3:47 PM EST

TORONTO - Canada's physical activity guidelines are getting a makeover, reflecting a "more is better" approach that emphasizes the need for both vigorous and strengthening activities in the lives of youngsters, adults and seniors.

The revised guidelines released Monday by the Canadian Society for Exercise Physiology recommend children and youth aged five to 17 get at least 60 minutes of moderate- to vigorous-intensity physical activity daily. This should include both vigorous-intensity activities and muscle- and bone-strengthening activities at least three days a week.

Adults aged 18 to 64 and older adults 65 and up are recommended to get at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes or more.

The guidelines state it's also beneficial for both younger and older adults to add muscle- and bone-strengthening activities using major muscle groups at least two days a week. Older adults with poor mobility are advised to do physical activities to enhance balance and prevent falls.

Moderate-physical activities include brisk walking, skating and bike riding. Playing hockey, basketball, soccer, running and swimming are examples of vigorous activities.

Hopscotch, skipping, jumping rope, climbing, tug of war, push-ups, sit-ups and weight training are among examples of muscle- and bone-strengthening activities.

Being active isn't tied solely to sporting activities. General gardening and ballroom dancing are among the examples of moderate-intensity activities for adults. Other suggestions to help adults get moving include raking the lawn or walking to work. For older adults, taking the dog out for a walk or a weekend nature hike are among the possible activities.

Previous guidelines recommended children and youth work toward getting at least 90 minutes of physical activity a day. The daily target for adults was at least 60 minutes daily, while older adults were recommended to accumulate 30 to 60 minutes of moderate physical activity on most days.

Physical activity guidelines for adults were first released in 1998, followed by guidelines for older adults in 1999, and children and youth in 2002.

The new guidelines are based on four years of research analysis.Partner organizations including CSEP, ParticipAction, the Public Health Agency of Canada and Active Healthy Kids Canada are working to disseminate and implement the new guidelines.The society's website (www.csep.ca) will include information sheets for all groups outlining the guidelines, health benefits of achieving them, and ways individuals can meet the guidelines.

Draft guidelines were sent out last September and October for online consultation, with more than 1,000 national and international content experts, health professionals, governmental and non-governmental organizations, teachers and caregivers offering responses. The majority of respondents "completely agreed" with the proposed preamble and guidelines.

Mark Tremblay, CSEP's chair of the physical activity guidelines committee, said the process began with a think-tank in 2006 to determine if the existing recommendations were still accurate based on the best available evidence.

"There's enough evidence in the literature now to say ... to derive significant health benefits, you need moderate to vigorous physical activity daily," said Tremblay, who is also director of Healthy Active Living and Obesity Research at the Children’s Hospital of Eastern Ontario.

"We didn't have evidence for that in around 2000 when evidence was being assessed for the existing guidelines, so we're confident putting that line in the sand now."

"We're also confident in saying more is better, and that applies from across the board and that's a consistent theme that is certainly substantiated by the literature, the early literature and emerging literature."

In the past, physical activity guidelines have been used as educational materials and within school curricula as an additional information source, said Nota Klentrou, professor and chair of the department of physical education and kinesiology at Brock University.

But Klentrou, who is also CSEP treasurer but wasn't part of the group's activity guidelines committee, said activity recommendations really go beyond school curriculum and should be seen as a lifestyle guideline.

"The hope is to influence the life of Canadians in a positive way. It's not to enforce anything," she said from St. Catharines, Ont.

"You cannot make people go out and exercise. You can only believe in the effect and the value of it and give them some guidelines of what is the minimum standard to have a healthy lifestyle."

Kelly Murumets, president and CEO of ParticipAction, said she thinks the new guidelines will help make things clearer, and that there will be a higher probability of uptake this time around.

The release of the revamped guidelines coincides with the launch of ParticipAction's "Think Again" campaign, aimed at parents to help them understand their responsibility to protect the health of their children.

Murumets said a recent Statistics Canada report which revealed only 15 per cent of adults and seven per cent of children and youth were meeting basic physical activity targets was "unbelievably alarming."

She said there is an "inactivity crisis" and hopes that Canadians heed this wake-up call.

"Canadians need to understand physical activity isn't a nice-to-do — it is imperative," said Murumets.

"There are 25 chronic diseases directly linked to physical inactivity. We know kids today are experiencing symptoms or exhibiting symptoms of chronic diseases that they should never be experiencing at this young age, and it is ... in some cases, because of physical inactivity," she said.

"Our kids, in fact, might have a shorter life expectancy than we do, the first time that trend has ever been reversed," she added. "We must have parents hear this message. They must understand this is an urgent matter."

Fight Food Prices

2011-01-25T22:36:00.000-06:00

22 Ways To Fight Rising Food Prices

Lisa Smith, Investopedia, On Monday January 10, 2011, 3:24 pm EST

Food, clothing and shelter generally top the list of basic human needs. While shopping at a discount store instead of the mall generally takes care of the clothing issue, and living in a small apartment instead of a McMansion can address your housing situation, rising world food prices can lead to some significant challenges in the food department. Everything from rising transportation costs to the development of biofuels, such as biodiesel, push up the cost of food and put a pinch on consumers' wallets.

While the need to eat isn't something you can avoid, there are some steps you can take to keep the costs in check.

1. Eat at HomeDining out is an expensive proposition. Just about any nutritious meal that you buy in a formal restaurant can be made at home for a fraction of the price. Even good coffee is cheaper to make if you do it yourself. Fast food is excluded from the category, as high-calorie, low-quality food can be had a bargain price, but the impact on your long-term health overrides the benefit of short-term savings.

2. Shop With a PlanIf you stumble around the grocery store and fill your cart with everything that catches your eye, chances are you will spend a lot more money that you needed to spend. To minimize your cash outlay, prepare a shopping list before you leave home. Plan your meals for the week ahead, and make careful note of what you need to buy in order to prepare those meals. Once the list is made, purchase only the items on the list, and avoid impulse buys.

3. Put on BlindersGrocery stores are designed to make you go through a maze to get to the most basic items you need in the hope that you will make a few impulse buys along the way. If you keep to your planned list of needed foods, you won't be tempted when you get forced down the junk food aisle to get at the milk. Because most necessities and basic cooking items are found along the outside perimeter of the store, start there and work your way around the edge of the store, only stepping into the maze to grab any leftover items on your list.

4. Eat Before You ShopWhen you are hungry and you walk into a building full of food, there's a high likelihood that you are going to fill you cart with unnecessary and expensive purchases that appeal to your taste buds. To keep your costs down, eat first and shop on a full stomach.

5. Avoid Prepared FoodsOur fast-paced society encourages convenience, and the grocery store has capitalized on this trend. Ready-made meals are easy to buy, but come with a premium price tag. Instead of putting that rotisserie chicken and macaroni salad in you cart, buy the ingredients and prepare the meal yourself. The same concept applies to frozen entrées, baked goods and any other food that has been prepared in some way for added convenience.

6. Skip the Bottled WaterIf you don't like the water that comes out of the tap, buy a water filter. The per-gallon cost is significantly less than the cost of bottled water - and without all the plastic bottles to discard, it's a lot easier on the environment.

7. Shop Without the KidsHungry, tired, cranky kids increase the amount of time it takes to get your shopping done. Every extra minute that you spend in the grocery store increases the likelihood of extra items finding their way into your cart, including toys and snacks designed to keep the kids quiet while you try to focus on finding a few bargains.

8. Buy in BulkBulk buying can save you a significant amount of money. Pay attention to the prices and pick up the family-size package if the per-unit cost is lower and you have a place to store it. Shopping at big-box retailers like Sam's Club and Costco can also save on your bill if you shop there frequently enough to cover the cost of membership, but pay careful attention to your spending habits. The big boxes are often no bargain at all when compared to sales prices and coupon savings at other stores. In addition, they may encourage you to buy more than you need, driving up your grocery bill.

9. Use Store Reward CardsIf the store that you visit most frequently has a reward card, be sure to sign up. In some cases, stores raise their prices when they offer reward cards, and without the card your bill will certainly be higher. If the reward card offers other benefits, such as a ham for the holidays or a discount on gasoline, be sure to maximize your benefits by paying attention to the cutoff dates and cashing in your points before they expire.

10. Use CouponsCoupons provide an easy way to save money. Clip them and cash them in, paying particular attention to stores that double the value of manufacturers' coupons. A number of websites also offer coupons exclusively, and they are a great place to search for discounts on the items you have on your list. If you frequent a website of your favorite brands, they will often offer discounts to their faithful public. A few minutes of surfing online can make a difference at the till.

11. Buy LocallyLocally grown or produced food is often available at a cheaper price because you don't pay for long transportation costs. Farmer's markets, fairs, and the local aisle at your grocery store are all game for deals on tasty and fresh food.

12. Look DownStores often place the most expensive items at eye-level. To find less expensive items, look down. Also, looking around your brand-name food can find you a cheaper generic alternative. Generic label products are often nearly identical to name-brand goods (in fact, they're often produced in the same factory), so don't pay for packaging when what you really want is the food inside.

13. Avoid the End Caps and Checkout TemptationsThose displays placed at the end of each aisle often feature premium brands. Rather than grabbing those high-priced batteries or that extra box of cereal, walk down the aisle. Chances are good that walking a few extra feet will reward you with a less expensive option.

Many grocery stores now offer checkout lines that don't feature candy. Using these lanes not only helps you avoid the temptation to spend your money on sweets, but it also encourages a healthier lifestyle.

14. Compare Prices and StoresSome consumers have trouble calculating the cost per unit in their heads, but it's something that gets a lot easier with practice. You can even carry a calculator. Looking at the brands and comparing prices is an easy way to shave a few cents off most purchases.

The store that features the lowest average prices in your area is often the best place for routine shopping, but the higher-priced competitor may run sales on specific items that undercut the cost at your most frequented venue. Watch for these sales and take advantage of them when possible.

15. Shop for SalesAs mentioned above, sales can be a great incentive to switch stores — but only if you need the items on sale. Pay attention to sales on necessity items and stock up on non-perishables and freezer goods. Keep an eye on the prices so that you know when a sale price is merely a small savings or when it is a significant discount to the normal price.

16. Watch "Best Before" or "Sell By" DatesAs the "sell by" or "best before" date approaches, you are virtually guaranteed a discount. For example, grocery stores lower prices as meat ages. Ask the butcher when the meats get marked down. Most stores have a fairly regular schedule that you can learn and follow. When you get a good deal, stock your freezer so you can avoid buying when the price is high. And if you plan on freezing the food, "best before" dates shouldn't worry you; the product will stay fresh until you thaw and cook it.

17. Substitute Recipe ItemsIf you have a higher-priced item that reoccurs in your favorite recipes, it may be time to shake up your taste buds. Often a lower-priced alternative can be found. For instance, if you consistently bake with olive oil and you see that the price has skyrocketed, a simple switch to applesauce (something that you might even be able to make if you have an apple tree) is a great cheap and low-fat substitution for many recipes. To help decide on a cheaper substitution, see The Cooking Thesaurus.

18. Keep Your Kitchen StockedA well-stocked kitchen means that you won't run out of staple items and need to buy them on the spur or the moment. Knowing what you have in the cabinet means that you can wait to make your purchases until items are on sale.

19. Shop InfrequentlyReducing the number of trips that you make to the store each week or month reduces the odds of unnecessary purchases, and minimizes the amount of gasoline spent getting there.

20. Pay Attention To TimeWeekly sales often run from mid-week to mid-week. Hold off on your shopping until after you've had a chance to clip coupons from the Sunday paper and you'll not only enjoy the sales prices but you might also get a coupon. Shopping during the evening or early morning also helps you avoid the crowds and spend less time in the store.

21. Pay In CashWhen you put groceries on your credit card and don't pay off the card in full each month, you pay interest on the purchase. To avoid this extra cost, pay in cash when you shop and keep necessities off your credit cards.

22. Check Your BillElectronic scanners make the shopping experience faster and more convenient, but scanners aren't perfect. Be sure to take a look at the receipt to make sure your coupons and discounts were taken into account.

Shop SmartFood is one of those purchases that you just can't avoid, but careful shoppers can minimize the amount spent on this necessary purchase. All it takes is a little time, patience and effort.

weight-loss goals

2011-01-20T13:17:00.002-06:00

10 easy habits to achieve your weight-loss goals

Every little bit can make a difference. Take on these

wellness practices for a happier, healthier you.

By Laurie Jennings

Most of us start the New Year with the best of intentions. Eat well. Exercise more. Stress less. Sleep better. But to really change your life, you need to start with a checklist of simple, concrete ideas. Nothing too intense at first, because you'll notice one good habit leads to another. In other words, once you master the smaller stuff, it's easier to master the bigger stuff. For example, if you exercise regularly, your quality of sleep will naturally improve and your stress levels will go down. It's win-win.

If you're struggling to meet your health and wellness goals, here are some of the easiest switches I discovered this year that can help you live smarter without even noticing. Start today and get on the right track for long-term, sustainable weight loss - you'll be feeling better in no time!

1. Leave the pots on the stove

To avoid overeating at dinner, borrow a trick from a study out of Cornell University. Researchers discovered that when people filled their plates before sitting down and left the serving dishes on the counter, they ate 20 percent fewer calories. Simply put, they were less likely to get up for seconds. Out of sight, out of mind is even true with food.

2. Drink a glass of water before each meal
Not only does water help make your skin look great and your body work more efficiently, it's also proven to help you lose weight. In one study, people ate 90 fewer calories per meal when given two glasses of water beforehand. That's a savings of almost 300 calories a day, which translates into about half-a-pound a week.

3. Switch to whole-grain pasta, bread and rice
Banish simple white breads and pastas from your diet once and for all. Instead, stock your pantry with complex carbs like brown pastas, bread and rice. They'll help you feel full longer, keep your blood sugar stable and curb cravings. And if you already eat brown rice, try quinoa or black rice. Quinoa is one of the only grains that's also a complete protein. And just one spoonful of black rice contains more disease-fighting antioxidants than a spoonful of blueberries (not to mention less sugar and more fibre).

4. Write down what you eat
People who keep a food diary are twice as likely to lose weight than those who don't, reports a study in the American Journal of Preventative Medicine. Use online tools such as Sparkpeople.com to ensure greater success.

5. Take the stairs
Climbing eight flights to get to and from your office isn't realistic. Two to three flights on the other hand? That's manageable. Make a promise to yourself that you'll skip the escalator or elevator at the mall, train station or doctor's office - or anytime you've only got a few floors to go.

6. Use a smaller plate
Need an easy trick to control portions? Simply replace your large dinner plates, bowls and glasses with smaller versions. The visual cue of a full plate - even when it's a smaller one - will trigger your brain to think you've enjoyed a complete meal.

7. Schedule your workouts
If you keep planning to hit the gym but never make it, start scheduling your workouts as meetings in your calendar - and make attendance non-negotiable, even if you only commit to going for 10 minutes. The important thing is getting in the habit of doing it. For extra motivation, get a friend to join you.

8. Do 10 more
Next time you're at the gym, kick your workout up a notch by adding 10 extra reps on each weight-training exercise or an extra 10 minutes on the treadmill or bike.

9. Snack on portable proteins
Think plain yogurt (sweetened with frozen berries), a couple slices of cheese or a handful of almonds. Pair them with a banana, carrot sticks or apple slices to keep cravings at bay. Bonus: If almonds are your go-to snack, you'll also reap their cholesterol-lowering benefits.

10. Replace the chair in your office with an exercise ball
Building core strength gets more important as we age and a strong midsection is key to a healthy spine and proper posture. Start by sitting on an exercise ball for 15 minutes in the morning and afternoon, and gradually work your way up to an hour or more a day. Because the ball is not a stable surface it will challenge your core muscles, while you work.

In his new book, The Life You Want!, Oprah's own exercise guru Bob Greene offers some of his own tried and true strategies for better living.

And if like me, part of your New Year's resolution is to do more yoga, check out GAIAM's super cute new yoga socks. They feature a grip on the sole so you won't slip around the studio and they'll keep your toes toasty through the winter.

freeze on Manitoba

2011-01-20T13:08:00.000-06:00

Arctic air puts freeze on Manitoba

CBC – Tue, 18 Jan 7:56 AM EST

A blast of bitterly cold Arctic air has caused temperatures inManitoba to plunge to their coldest levels this winter.

In fact, at one point Tuesday morning, the two coldest places on the planet were Hall Beach, Nunavut, and Thompson, Man.

Both registered a temperature of –37 C. With the windchill factored in, the air temperature felt more like –45.

In Winnipeg, the temperature greeting morning commuters was a teeth-chattering –33.4. At 6 a.m., the windchill factor made it feel like –45 C, although that warmed slightly to –39 C by 7 a.m.

"This is the coldest we've been all winter. On Jan. 15 we were at – 30," said CBC News weather specialist Marilyn Maki, noting, "the normals for this time of the year for the lows would be –23."

That is the forecast high for Tuesday.

The cold has prompted all metro school bus service to be cancelled, although the schools remain open for classes, according to Edith Morissette, a spokesperson for the River East Transcona SchoolDivision.

She was speaking on behalf of all of the divisions within the city.

However, some rural school divisions are still running their buses. A spokesperson from the Sunrise School Division east of the city called CBC News to say their buses were operating.

Meanwhile, homeless shelters are full as people who live on the street seek sanctuary from the dangerous conditions. The Salvation Army is accepting overflow clients in an effort to make room for whoever needs it.

The cold has also caused some strange noises in homes, prompting an increase in calls to plumbers.

Jeff Peel at AA Clean Line Sewer and Drain said all the snow and cold temperatures are causing stack vents on roofs to freeze over. That results in toilets and drains making gurgling noises.

Peel said he has had a 60 per cent spike in calls from concerned homeowners. Most times, the problem can be solved by a twist of the tap.

"Run a lot of hot water either through your kitchen sink, through your bathtub, through your basins. It will pass," Peel said.

"Don't panic. But if it becomes a problem or you start noticing some sewer smell in your house, that's when you should start taking notice of it."

That's when someone might have to venture up to the rooftop, he said. Peel has had a few stacks that could only be thawed by pouring hot water down the vent.

For those people fleeing the cold for a vacation, he suggests having someone regularly run hot water down a drain to keep the stack open.

Homeowners should also keep an eye of their roofs for the snowpack. The weight of all the snow could cause problems, too.

Typically, by the end of January, Winnipeggers have had about 69 centimetres of snow dumped on them, according to Environment Canada. This year, there has been closer to 95 cm.

Ivan Samms at Power Roofing has been clearing some waist-high snow drifts on roof tops.

"It's packed snow, I mean it was hard. It came off in great big chunks as we shovelled it off," he said. But it's not all like that it. It just depends on the house and where it's situated."

Samms doesn't usually start shovelling rooftops until late February or March.

Winter driving tips

2010-12-30T04:50:00.000-06:00

Jeff Voth, Yahoo! Canada Autos

The best defense for winter driving is a good offense. Taking precautions before the worst of it starts in late December and early January can make all the difference between a good winter of driving and the worst. Here are several tips that will hopefully make this winter a little less stressful.

Stop doors from freezing

To keep car doors from freezing in the cold weather, spray or smear silicone on all the gaskets between the door and the car's body. It's a good idea to also treat the gaskets on the trunk or hatch.

Most new vehicles today feature keyless entry systems. But many of us still drive cars that use a conventional key. Washing your car on a regular basis is a good way to keep salt and grime off your vehicle during the winter. To prevent locks from freezing, spray graphite in the key slot and work the key into the hole several times to push the graphite deep into the locking mechanism.

Windshield care

Apply a repellant to the windshield and all the windows to keep them free of slush, salt and dirt. Repellants work by filling in the microscopic pits and scratches where gunk and slush collect. This will also make it easier to scrape off ice and snow from the windows. At the same time, replace your summer wiper blades with winter blades designed for extreme weather.

Never yank or chop at your windshield wipers in an effort to free them if they become stuck. This action may cause you to rip the wiper blade, leading to streaks or uneven wiping when using the wipers. Instead, start the vehicle, put on the windshield and rear defroster, then clear the side and rear windows first. By the time you get to the front, the wipers should be free enough to move without causing any damage.

Be prepared for an emergency

Keep a well-stocked emergency kit in your vehicle in case you become stranded. Some of the items you may want to include are: battery jumper cables, a first-aid kit, collapsible shovel, a basic tool kit, sleeping bags and blankets, extra winter clothing, flashlight with extra batteries, a crank radio, bag of sand, candles and matches, flares and an extra car battery. Make sure to always keep your cellphone charged, especially during the winter months.

If you become stranded in your vehicle in a winter storm, stay calm and remain inside, call for help with your cell phone, stay warm with blankets, keep your lights on to remain visible and remember to run the engine and heat periodically to save fuel and battery power. It is rarely a good idea to leave your vehicle and look for help in storm. Be prepared and wait for help to arrive.

Stay alert and drive safe

A few years ago I had the opportunity to attend the Bridgestone Winter Driving School in Steamboat Springs, Colorado. Numerous courses are offered on three specially designed ice tracks. At this time of year, it makes a great Christmas gift and may even save a life or two, (www.winterdrive.com).

People attending the course range in age and driving experience. For those just learning to drive in the winter, it provides the perfect setting to push the limit, lose control safely and become a better driver. Here are several of the driving tips we learned as taken from the Bridgestone Blizzak Winter Driving website.

Adjust your speed to the current conditions. When driving in challenging conditions, decreasing your speed will allow more time to respond when a difficult situation arises. Factors such as the type of vehicle you are driving, the quality of tires your car is equipped with, and your abilities as a driver should be considered in the speed adjustment. Remember that posted speed limits identify the maximum speed allowed when weather conditions are ideal.

Anticipate difficult situations. Studies have shown that 80 per cent of all accidents could be prevented with only one more second to react. In many situations, this one second can be gained by looking far enough down the road to identify problems before you become a part of them. Be more alert to the actions of other drivers. Anticipate vehicles coming from side streets and put extra distance between your vehicle and the one in front of you. If someone is too close behind you, don't speed up -- slow down and let them go around you.

Use grip effectively. When roads are slippery, use all of the grip available. Brake only before the curve when the car is travelling straight. Taking your foot off the brake before you steer into the curve allows you to use all of the grip available for steering. Don't accelerate until you begin to straighten the steering wheel when exiting the turn. This technique will allow you to be 100% effective at each maneuver. In many situations, better grip or traction can be gained by placing the outside wheels toward the shoulder of the road, out of the ruts in the centre. The difference in traction can unbalance the car during the transition from rut to shoulder, so be alert.

When driving at night, leave your headlights on low beam while driving in snow or fog. This practice minimizes the reflection and glare, improves visibility, and reduces eye fatigue. When oncoming cars approach, focus on the right side of the roadway to help maintain good night vision.

Keep a smooth, progressive and light touch on the brakes for normal braking. Even in a car equipped with ABS (Anti-lock Braking System). In the event of an emergency in an ABS-equipped car, press the pedal HARD and hold it down. Remember that in an ABS-equipped car, you can also steer around many obstacles while braking. Perhaps a better description of ABS would be: "Allows you to Brake and Steer."

Don't overestimate the capability of four-wheel drive vehicles. Many drivers mistakenly believe that four-wheel drive is all-powerful. Every type of vehicle depends on four small contact patches where the tire meets the road for traction. These small areas are the only contact of your vehicle to the road. Four-wheel drive does not improve braking or cornering effectiveness.

Wear quality sunglasses. Good quality sunglasses help highlight changes in the terrain and road surface even in low visibility conditions.

The world's best drivers are trained to anticipate trouble early and direct the vehicle appropriately before they become involved in a problem. Reacting too quickly can be dangerous if the driver's response is inappropriate. Waiting too long can be just as deadly. Stay focused and learn to watch the road ahead and behind to stay safe.

Winter driving tips - warming up the car

2010-12-30T04:37:00.000-06:00

- Jeff Voth, Yahoo! Canada Autos

Those of us who live in a four-season climate are used to the idea of allowing our vehicles to warm up on a cold winter's day. But with the technology in today's automobiles, is this still something we should be doing? The simple answer is no. For the most part, letting your vehicle idle for long periods of time in the cold is not only bad for the environment, but can cause serious damage to your engine and emission system.

In the past, most vehicles employed a carburetor to deliver fuel to the engine. Today, almost all cars, trucks and SUVs on the road use some form of electronic fuel injection. In a cold engine, the computer management system tells the fuel injectors to stay open longer allowing more fuel to flow into the engine in part to keep the engine running cool. Trying to warm up the engine at slightly above idle speed is actually doing the reverse and inviting additional problems.

Cold engines produce a much higher level of unburned hydrocarbons as fuel needs heat to burn efficiently. Even the best catalytic converter is unable to process 100 per cent while running at maximum temperature, so allowing the engine to idle for extended periods of time can start to clog the system.

In addition, spark plugs may also become plugged or dirty due to inefficient fuel burning. Older vehicles required regular maintenance, calling for spark plugs to be changed every 30,000 km. Today, almost all engines employ an electronic ignition system that requires spark plugs to be changed at intervals in the range of 100,000 km. An engine at idle for extensive periods of time could dramatically shorten the life of your plugs, causing you to spend hard-earned money on unnecessary service and maintenance.

A better approach is to start your vehicle and let it run for up to one minute before driving away. This will allow fluids to begin flowing through the engine and then warm up to efficient temperatures under normal driving conditions.

Should the temperature outside dip below freezing, allow a maximum of four to five minutes of idle time before driving away. This should be just enough time to clean off any snow or ice that may have accumulated on the windows. While you may not be warm as toast on the way into work or school, you will benefit by saving money at the pump and garage and by driving a vehicle that runs cleaner and more efficient for many years to come.

source: Yahoo

myths about job interviews

2010-12-14T23:41:00.000-06:00

Cynthia Ross Cravit, 50Plus.com, On Wednesday December 1, 2010, 11:06 pm EST

Top prevailing myths about job interviews -- and important tips on how to impress a potential employer.

In a perfect world, both the interviewer and the interviewee would be well prepared to ask thoughtful, insightful questions. And the decision about who would get hired would be mainly about who is best qualified for the position.

But these are just a few examples of the prevailing myths about job interviews. David Couper — veteran career coach and author of Outsiders on the Inside: How to Create a Winning Career … Even When You Don’t Fit In! — identified the most common myths about the job interview, and the best way to deal with them, as reported by CNN Money .

Top 10 myths of job interviewing

Myth: The interviewer is actually prepared.

Contrary to what you may expect, when you sit down for the interview, your interviewer probably hasn’t had time to do more than glance through your resume, Couper says. Most interviewers are, in fact, line managers who are harried, overworked and stressed by the need to fill a position.

What to do: Make it easy for your interviewer. When asked the frequent catch all question, “Tell me about yourself” use this as an opportunity to recap the highlights of your resume, your qualifications and why you’re a good fit for the job. (Another way you’ll endear yourself to the interviewer? If you tell them what they need to know, they won’t need to come up with more questions, Couper adds.)

Myth: Most interviewers are trained on how to conduct thorough job interviews.

Typically, human resources professionals do get extensive training in job interviewing techniques — but the average manager is more or less winging it.

What to do: If your interviewer asks vague questions, go into specifics even if they aren’t asked for. Couper suggests that you be ready with several concrete examples of your skills and experiences that illustrate why you should be hired for the job.

Myth: It’s only polite to accept an interviewer’s offer of refreshment.

To be courteous, many interviewers will offer you a drink — but in reality, it is often a bother for them to rustle up a cup of coffee or tea. And even worse, this can use up a good portion of the allotted interview time.

What to do: Unless the beverage is right there, politely decline.

Myth: Interviewers expect you to hand over references’ contact information right away.

Until specifically asked, hold off with providing references. By waiting until after the interview, you’ll have a better idea of who would make the most suitable references for position. (You’ll also have an opportunity to ‘gently’ prep your references first about the details of the job.)

What to do: When asked for references, offer to send the information via email in the next day or so. Note: if you’re a designer or writer, it is appropriate to hand over reports or samples of your work during the interview.

Myth: There’s a right answer to every question.

Often interviewers ask a question to see the way you think, and how you approach your answer is more important than the answer itself, according to Couper.

What to do: If you’re presented with a hypothetical problem and asked to resolve it, try to think of a comparable situation from the past — and talk about how you successfully dealt with it.

Myth: You should always keep your answers short.

You’ve done your research about the company — and don’t be afraid to speak at some length to convince your interviewer why you’re the right hire.

What to do: Talk-up your qualifications and strengths as it relates specifically to what you’ve learned about the position. And keep in mind that, according to Couper, in a good interview you should be the one talking about two-thirds of the time.

Myth: If you’ve got great qualifications, your appearance doesn’t matter.

Studies have shown that physical attractiveness plays a big role in hiring decisions, Couper says. While in an ideal world, skills and qualifications should trump looks, this is often not the case.

What to do: People do care about how you present yourself, so make the most of what you’ve got. It’s not so much about being drop-dead gorgeous, but looking energetic, healthy, and confident.

Myth: When asked where you see yourself in five years, you should show tremendous ambition.

“Where do you see yourself in five years?” It’s a common enough question, but Couper says it’s also a tricky one. While interviewers want you to be highly motivated, they also worry that you’ll get restless if you don’t move up fast enough.

What to do: Say something that covers all bases, like, ‘I’d be happy to stay in this job as long as I’m still learning things and making a valuable contribution,’” Couper told CNN. Worried about finding yourself in a dead-end job? You could turn the question around and ask, “Where do you see me in five years?”

Myth: If the company invites you to an interview, that means the job is still open.

Unfortunately this is not always the case. In fact, Couper says that some companies see ‘interviews’ as an opportunity to do market research on the cheap: they may ask about your current or recent duties, pay scale etc, for comparison purposes. Or, sometimes, the interviewer already has a strong internal candidate in mind, but wants to see if they might find someone more suitable. Finally, if you got the interview through someone in your network, the interview may simply be a courtesy to the person who referred you.

What to do: Even if the job opening is not real, it’s still worth going to the interview. “Sometimes they discover you’re a good fit for a different opening that really does exist. You never know where an interview might lead,” Couper says.

Myth: The most qualified person gets the job.

In a job interview, chemistry definitely counts. In fact, a candidate who is less qualified, but has the right personality and hits it off with the interviewer almost always gets hired over a candidate with better qualifications on paper, Couper says.

What to do: Be friendly, upbeat and easy to get along with. If you suspect you haven’t won over the interviewer with your sterling personality, try to fit in a question such as “What would your ideal candidate for this job be like?” And then talk about how you fit that profile.

Sources: CNN Money; Forbes

Staying Safe Over the Holidays

2010-12-11T19:01:00.000-06:00

Staying Safe Over the Holidays

by Gramps, on Fri Dec 10, 2010 3:05pm PST

The holidays are a time for families and friends to come together. But they also mark a time when parents and pet owners should be extra careful. For as fun as this time of the year can be, there are many ways in which children and pets can injure themselves.

The American Academy of Pediatrics (AAP) hosts a stellar article that explains how to be prevent disasters, both small and large. The SPCA of Texas has a similar blog for furry friends. Below, some of the highlights for having a fun and safe holiday season.

The Tree
For those using an artificial Christmas tree, be sure to look for trees that are labeled "fire resistant." Even then, always keep it a safe distance from the fireplace. If you're using a live tree, the AAP suggests you check for freshness. The less fresh a tree is, the dryer it is. And the dryer it gets, the easier it will become a fire hazard.

Keep the tree stand full of water, but also make sure the tree stand is covered for the safety of your pets.According to the SPCA, tree water can be "infested with fertilizer, bacteria, and other harmful elements." You definitely don't want your pets drinking it. You'll also want to make sure cats don't climb the tree, tip it over, and possibly hurt themselves or others. Delicate and breakable ornaments should be placed higher on the tree so curious pets don't knock them down and possibly hurt themselves

Refreshments
One word: Eggnog. When the nog comes out, you gotta be careful. Kids left unattended can scoop it up and slurp it down. In fact, according to hospitals, incidents of alcohol poisoning in children rise during the holidays--in part due to more parties and half-empty drinks being left out. Same deal with dogs and cats -- alcoholic beverages are not good for pets. As for food, the SPCA writes that macadamia nuts and chocolate, both holiday favorites, can be especially dangerous for dogs, so try to keep those out of reach.

Decorations
Everyone likes Christmas lights, but hanging them from your house can be very dangerous. There's not really a sure-fire safe way to do it. The best you can do is use a steady ladder, and be safe. Hometips.com lists some helpful things to remember. Measure the length of the lights before you climb the ladder. Don't use nails to secure the lights (use plastic clips instead). And, if possible, secure the lights to the eaves of the house.

The Fireplace
It can be tempting to just throw all the used wrapping paper into the fire once the gifts are open. Don't. The AAP writes that "a flash fire may result as wrappings ignite suddenly and burn intensely." The fumes can also cause sickness in people as well as pets.

Canada's young workers

2010-12-11T18:53:00.000-06:00

Canada's young workers: the group the economic recovery left behind

By Julian Beltrame, The Canadian Press | The Canadian Press – Thu, 9 Dec 11:05 PM EST

OTTAWA - Canada's falling unemployment rate is hiding an unpleasant truth — tens of thousands are leaving the labour market in frustration, and none more so than young workers.

Last week's labour force survey for November presented a distorted hall-of-mirrors picture of employment — with the jobless rate falling to a two year low of 7.6 per cent on the strength of little job creation.

For young workers in the 15 to 24-year-old category, the picture was even more distorted — the unemployment rate plummeted from 15 per cent to 13.6 per cent with virtually no new jobs added.

The mathematical disconnect comes about because Statistics Canada does not measure the number of workers against those who want jobs, but against those who are actively looking for work. There have been fewer of those.

Young people are leaving the labour force in droves. According to the agency, the youth participation rate is the lowest in over a decade.

What's more, while the economy has created over 440,000 jobs since the recession there are 228,000 fewer young people employed.

"A lot of young people are throwing in the towel, saying forget it," said Brian Bethune, chief Canadian economist with IHS Global Insight.

"There's an inter-generational imbalance happening. You have a big bulge of baby boomers who have gotten into established positions entitled to three and four weeks vacation and young people can't find jobs."

Canadian Auto Workers economist Jim Stanford says there is another "perversity" in the challenge facing youth. As governments toy with the idea of raising the retirement age, young people can't break into the market at all because older workers are tying up jobs.

Ironically, Canadians 55 and over have done the best since the recession and are the only age group that has seen the participation rate rise in the past year.

Statistics Canada can not say for certain why more young people have been leaving the workforce, although analyst Lahouaria Yssaad notes that since the numbers are not as stark in the over 20-24 age sub-category, many in the youngest cohort may have gone back to school.

What is obvious, however, is that young people were disproportionately left behind during the recession, and one year removed from the official start of the recovery, they are still having a difficult time re-connecting with the economy.

Nancy Schaefer, president of Youth Employment Services in Toronto, calls it a "crisis" in youth unemployment, and is calling on governments to offer incentives for employers to hire young workers.

YES, which has units across the country, sees the wide range of youth, from those who have never had a job to those who were laid off during the downturn; from those with little education, to graduates. Many struggle, she says, but particularly those with less than a college or university education.

Young workers like 20-year-old Chantelle of Newfoundland, who left her job as a restaurant manager in August and moved toToronto because she had been told it was a city of opportunity.

It was a decision she wishes she could take back because five months later, she has run out of money and has had to move into a homeless shelter.

"I'll take anything, but there's nothing out there," she says, asking her full name be withheld. "People say they'll call back, but they never do. I'm not going to stop looking, though, because I want to get out of here."

Single mother Huda Eldardiry, 23, went through retraining because she was unable to keep working nights as a shoe saleswoman, but has been unable to find work since October. She is not given up, however, so technically she is not yet a frustrated worker.

Unless she gets lucky, though, the data suggest the odds of her finding a job quickly are slim. Schaefer says she's seen university grads take up to a year to find a job, and in many cases they've had to settle for part-time or work outside their area of expertise.

The repercussions for the individual lives in terms of anxiety and living conditions can be severe, but there is also a societal cost to long-term unemployment, she says.

"I hate to say this, but they might find alternative means of employment — working under-the-table or doing illegal activities and that's not good for anybody."

Human Resources Minister Diane Finley's office says the government has programs to help young workers, including for training and tax incentives to employers to hire apprentices. It is unclear whether the next budget will contain any specific measures for youth, although Finance Minister Jim Flaherty has signalled there will be no significant new spending.

What's happening to youth is an indication that the government's boasts about a recovering economy are hollow, responded Scott Brison, the Liberal finance critic. He said it is clear some segments of the population are still suffering through a recession.

Analysts consider youth unemployment a the litmus test of labour market strength overall, and by that measure, Canada has still a long way to go before employment stages a comeback.

The trouble with trumpeting that all jobs lost during the recession have been recouped, as the government does, is that it doesn't take into account that Canada's population has grown by about almost one million since, and those people need jobs too, says Stanford. As well, many of the added jobs are part-time, or lower-paying service jobs.

Stanford's analysis of labour trends since the recession shows that if the lower participation among youth and also core workers, those in the 25-54 age category, is taken into account, the jobless rate would be 9.1 per cent, 1.5 percentage points higher than the official rate.

And the number of unemployed would rise to 1.71 million — about 600,000 more than before the recession..

Stanford says there are risks that if the situation persists, cyclical unemployment caused by a recession could become a permanent state of affairs for some workers.

"Sometimes long-term unemployment becomes structural unemployment," he explained. "Economists call it hysteresis where individuals get used to not working, they lose their contacts, their skills become less sharp and that makes it all the harder to get back to work when conditions improve."

The best winter fruit

2010-12-11T18:48:00.000-06:00

What’s Fresh: The best winter fruit for your buck

It's slim pickings in the fresh fruit aisle at this time of year. It appears to be well stocked—you can find berries and melons just like you did in the summer. ...…

It's slim pickings in the fresh fruit aisle at this time of year. It appears to be well stocked—you can find berries and melons just like you did in the summer. But now that it's winter, I find summer-season fruits to be a sad and lifeless representation of what they were during the warmer months. Even if I have a hankering for my warm-weather favorites, I'd rather spend my money on fruit that actually tastes good now.

Below are my 5 favorite winter fruits, which are all good on their own as snacks and are delightful in desserts and savory recipes too. Here's how to choose the best fruit, why it's good for you and how to save money buying it at the grocery store.

Oranges

How to buy: In general, look for plump oranges that are free of blemishes or bruises. As the season wears on, you may find different varieties of oranges popping up, such as Cara Cara and blood oranges. Try them! Both of these varieties are very sweet and have a darker flesh, ranging from pink in the Cara Cara to dark red in the blood orange.

Why it's good: Oranges are loaded with vitamin C (a large orange has more than the daily recommended value of vitamin C), which may help smooth your skin. If you bite into a blood orange, you'll also be getting anthocyanins, a compound that turns the flesh red and is associated with helping to keep the heart healthy and the brain sharp.
How to save: Buy them in bulk (they may be cheaper in a bag than when sold individually) and store them in the refrigerator to extend their life by a couple of weeks. If you stumble across a few fruits with a grainy texture, use them for juicing!

Bananas

How to buy: Though there are hundreds of varieties of bananas, the Cavendish is the variety most familiar to North Americans. Bananas are in season year-round and are different from other fruits because they can be picked while they are still far from ripe. If you do buy green bananas, wait until the skin ripens to a yellow and the starches convert to sugars.

Why it's good: Bananas are one of the best sources of potassium, which is associated with healthy blood pressure. Also, a medium banana is an excellent source of cell-building vitamin B6 and is a good source of vitamin C and fiber.
How to save: Though bananas are relatively economical—ripening bananas cost about 90¢ per pound—overripe bananas are often on sale for less. Even if banana peels have started to brown, the insides often remain sweet and ripe. Buy a bunch or two and peel the extras before sticking them in the freezer. They will keep for several months and are excellent in banana bread and smoothies.

Pineapple

How to buy: Avoid green pineapples—they are not ripe. A ripe pineapple should smell like a pineapple. There should be a golden color present—starting at the base—and the more yellow a pineapple is, the better it will taste throughout. Some people claim that pulling leaves easily from the top of a pineapple is an indication of ripeness, but this has not been proven. Your best bet is to go with color.

Why it's good: Pineapple is loaded with vitamin C, delivers a healthy dose of fiber and is an excellent source of manganese, a nutrient involved in bone formation.
How to save: Cutting into a pineapple for the first time can be downright scary. But where your wallet is concerned, it may be worth learning how to do. Prepared pineapple chucks in the produce section cost more per pound—about 50 cents an ounce more—than a whole pineapple.

Pomegranates

How to buy: Color is not a good indicator of a ripe pomegranate. Instead, choose a fruit that feels heavy in your hand.

Why it's good: Pomegranate juice is rich in antioxidants, natural compounds found in plants that help protect the body from harmful free radicals (compounds in the body that damage tissues and may contribute to a variety of chronic conditions, such as heart disease, Alzheimer's and cancer). Although you don't get as many antioxidants eating the seeds as drinking the juice, you will get a bit of fiber and abundant punicic acid, a polyunsaturated heart-healthy oil.
How to save: Pomegranates aren't the cheapest fruit in the produce bin (about $2.50 each), but the good news is that one fruit goes a long way. Your best bet is to compare prices at competing stores, and buy the cheapest you can find.

Grapefruit

How to buy: Like oranges, select fruits that are free of blemishes and bruises. Buying grapefruit can be tricky—the skin color of the fruit is not always a reliable way to tell if the fruit is sweet inside. If the fruit is heavy in your hand, that may be a good indication of its juiciness.

Why it's good: Like oranges, grapefruits are high in vitamin C and are a good source of fiber. Studies have shown that the soluble fiber in grapefruit may even be beneficial in lowering cholesterol. Half a medium grapefruit has only 60 calories.
How to save: If you regularly buy organic, you may make an exception for grapefruit. According to the Environmental Working Group (a nonprofit, nonpartisan organization) it is a fruit that is less likely to be contaminated with pesticides.

What is your favorite winter fruit, and how do you use it?

By Hilary Meyer

EatingWell assistant editor Hilary Meyer spends much of her time in the EatingWell Test Kitchen, testing and developing healthy recipes. She is a graduate of New England Culinary Institute.