Healthy Habits for Life

Top Gifts for Terrific Teachers!

2011-12-14T09:39:00.001-07:00

Great teachers are special people who seem to have a magical quality to not only kindle our curiosity and imagination but also leave us with a love of learning that lasts a lifetime.

"A good teacher is like a candle - it consumes itself to light the way for others." ~ Mustafa Kemal Atatürk, (Turkish Quote)

Whether you are a parent, a student or a co-worker of one of these amazing teachers, the holiday season is a perfect time to give a unique, thoughtful gift of thanks back to these angels who disguise themselves as the people we call "Teacher".

My Sedona Vortex Vacation Experience

2011-10-01T00:31:00.000-07:00

There are many vacation sites around the world that radiate a spiraling force of energy that emanates from inside the earth itself. These energy centers are called vortexes. Vortexes are very similar to the motion of a whirlwind or a tornado but the flow of energy is gentle and constant. Many believe these locations have an ancient spiritual power that resonates in harmony with our body's physical energy to produce a positive, even life-changing experience.

Sedona, Arizona is one the most powerful sites to experience these energy vortexes firsthand. There are four main vortex points in Sedona; last summer I visited all of them. Below are images from my trip and brief explanations of how each vortex is thought to work. I have to admit after my pilgrimage I came home energized, cleansed and feeling more in touch with God and nature than I had in a long while..

While I would encourage you to visit this magical place, I do recognize that we each need to experience our life's journey in our own way...

Healthy Landscaping for the Environment

2011-08-16T08:37:00.000-07:00

Are you interested in learning more about planting an environmental landscape to help create a healthier planet? Would you like to decrease your monthly yard cleaning costs, reduce the cost of heating or cooling a large space, all while spending less time mowing the lawn?

By taking the time to create a healthy intelligent landscape design you can reduce water and air pollution while improving the overall health of the planet, it's people and our wildlife.

To see some startling facts about traditional American landscaping click here.

Seasonal Affective Disorder

2011-01-06T03:37:00.000-07:00

If you notice periods of depression that seem to accompany seasonal changes during the year, you may suffer from seasonal affective disorder (SAD). This condition is characterized by recurrent episodes of depression – usually in late fall and winter – alternating with periods of normal or high mood the rest of the year.

Most people with SAD are women whose illness typically begins in their twenties, although men also report SAD of similar severity and have increasingly sought treatment. SAD can also occur in children and adolescents, in which case the syndrome is first suspected by parents and teachers. Many people with SAD report at least one close relative with a psychiatric condition, most frequently a severe depressive disorder (55 percent) or alcohol abuse (34 percent).

What are the patterns of SAD?

Symptoms of winter SAD usually begin in October or November and subside in March or April. Some patients begin to slump as early as August, while others remain well until January. Regardless of the time of onset, most patients don’t feel fully back to normal until early May. Depressions are usually mild to moderate, but they can be severe. Very few patients with SAD have required hospitalization, and even fewer have been treated with electroconvulsive therapy.

The usual characteristics of recurrent winter depression include oversleeping, daytime fatigue, carbohydrate craving and weight gain, although a patient does not necessarily show these symptoms. Additionally, there are the usual features of depression, especially decreased sexual interest, lethargy, hopelessness, suicidal thoughts, lack of interest in normal activities, and social withdrawal.

Light therapy, described below, is now considered the first-line treatment intervention, and if properly dosed can produce relief within days. Antidepressants may also help, and if necessary can be used in conjunction with light.

In about 1/10th of cases, annual relapse occurs in the summer rather than winter, possibly in response to high heat and humidity. During that period, the depression is more likely to be characterized by insomnia, decreased appetite, weight loss, and agitation or anxiety. Patients with such "reverse SAD" often find relief with summer trips to cooler climates in the north. Generally, normal air conditioning is not sufficient to relieve this depression, and an antidepressant may be needed.

In still fewer cases, a patient may experience both winter and summer depressions, while feeling fine each fall and spring, around the equinoxes.

The most common characteristic of people with winter SAD is their reaction to changes in environmental light. Patients living at different latitudes note that their winter depressions are longer and more profound the farther north they live. Patients with SAD also report that their depression worsens or reappears whenever the weather is overcast at any time of the year, or if their indoor lighting is decreased.

SAD is often misdiagnosed as hypothyroidism, hypoglycemia, infectious mononucleosis, and other viral infections.

How is winter SAD treated with light?

Bright white fluorescent light has been shown to reverse the winter depressive symptoms of SAD. Early studies used expensive "full-spectrum" bulbs, but these are not especially advantageous. Bulbs with color temperatures between 3000 and 6500 degrees Kelvin all have been shown to be effective. The lower color temperatures produce "softer" white light with less visual glare, while the higher color temperatures produce a "colder" skylight hue. The lamps are encased in a box with a diffusing lens, which also filters out ultraviolet radiation. The box sits on a tabletop, preferably on a stand that raises it to eye level and above. Such an arrangement further reduces glare sensations at high intensity, and preferentially illuminates the lower half of the retina, which is rich in photoreceptors that are thought to mediate the antidepressant response. Studies show between 50% and 80% of users showing essentially complete remission of symptoms, although the treatment needs to continue throughout the difficult season in order to maintain this benefit.

There are three major dosing dimensions of light therapy, and optimum effect requires that the dose be individualized, just as for medications.

Light intensity. The treatment uses an artificial equivalent of early morning full daylight (2500 to 10,000 lux), higher than projected by normal home light fixtures (50 to 300 lux). A light box should be capable of delivering 10,000 lux at eye level, which allows downward adjustments if necessary.

Light duration. Daily sessions of 20 to 60 minutes may be needed. Since light intensity and duration interact, longer sessions will be needed at lower intensities. At 10,000 lux – the current standard – 30-minute sessions are most typical.

Time of Day of exposure. The antidepressant effect, many investigators think, is mediated by light’s action on the internal circadian rhythm clock. Most patients with winter depression benefit by resetting this clock earlier, which is achieved specifically with morning light exposure. Since different people have different clock phases (early types, neutral types, late types), the optimum time of light exposure can differ greatly. The Center for Environmental Therapeutics, a professional nonprofit agency, offers an on-line questionnaire on its website, www.cet.org, which can be used to calculate a recommended treatment time individually, which is then adjusted depending on response. Long sleepers may need to wake up earlier for best effect, while short sleepers can maintain their habitual sleep-wake schedule.

Side effects of light therapy are uncommon. Some patients complain of irritability, eyestrain, headaches, or nausea. Those who have histories of hypomania in spring or summer are at risk for switching states under light therapy, in which case light dose needs to be reduced. There is no evidence for long-term adverse effects, however, and disturbances experienced during the first few exposures often disappear spontaneously. As an important precaution, patients with Bipolar I disorder – who are at risk for switching into full-blown manic episodes – need to be on a mood-stabilizing drug while using light therapy.

What should I do if I think I have SAD?

If your symptoms are mild – that is, if they don't interfere too much with your daily living, you may want to try light therapy as described above or experiment with adjusting the light in your surroundings with bright lamps and scheduling more time outdoors in winter.

If your depressive symptoms are severe enough to significantly affect your daily living, consult a mental health professional qualified to treat SAD. He or she can help you find the most appropriate treatment for you. To help you decide whether a clinical consultation is necessary, you can use the feedback on the Personalized Inventory for Depression and SAD at http://www.cet.org/.

Reviewed by Michael Terman, Ph.D., Director, Winter Depression Program, New York State Psychiatric Institute at Columbia University Medical Center. New York City (February, 2004).

National Alliance on Mental Illness
page printed from http://www.nami.org/
(800) 950-NAMI; info@nami.org
©2011

Permission is granted for this fact sheet to be reproduced, but it must include the NAMI name, logo, and contact information.

Make 2011 Your Best Year Ever

2010-12-27T00:47:00.000-07:00

No matter what healthy goal we may be trying to achieve, anticipating how we will feel when we have to put the plan into action can be a difficult obstacle to overcome. We are often “gung ho” when we decide to make a change, but then reality hits—the alarm goes off, and we actually have to put on our tennis shoes and go out for a run. Or the party begins and we have to decide to only eat the one piece of cake we planned instead of sampling the whole buffet. Or our friends are smoking at the gathering although we’re trying to quit. Whatever the goal, it is so much easier to give into temptation and pull the proverbial covers back over our heads than to follow through.

Making changes can be difficult, but it is not impossible. We just need to tap into some ways to stay motivated.

Finding the tools that work for you

1. Train your senses for success. If we can’t see ourselves succeeding, then it’s hard to pursue the goal. When you feel like giving in, stop and close your eyes for a few minutes; visualize success. Tell yourself you can do it. Whether it’s walking an entire golf course or avoiding the office party buffet table of lavish desserts, you can do it. Stop and envision success. Envision taking one cookie at the table instead of sampling all the treats; envision the benefits of exercise, such as feeling your best and being able to play with your kids or grandkids; envision yourself as a non-smoker who will live to see his/her grandchildren and their children. Be sure to pay attention to your thinking throughout the day. Try to counter ideas like “I’ll never succeed”; instead think “Today, I made some progress.” Even if it is small, it is progress.

2. Keep it visible. If you can keep your goal in front of you—visibly—it can serve as a reminder and an encouragement to keep on going. Keep your goal and plan for attaining it on a calendar that you see daily. Write a “why” list, telling why you want to accomplish this goal and all the benefits of accomplishing it (e.g., save money not buying cigarettes, feel more energetic, sleep better, lose weight, etc.). Keep this list in your purse, wallet, on your bathroom mirror, on your refrigerator, by the TV, or in your car—wherever you can see it or refer to it when you feel like giving in. Keep pictures or other visible cues in these locations—items such as pictures of children or grandchildren who you want to see grow up. These cues will be reminders to keep trying to quit tobacco or to keep exercising so you can enjoy playing with them.

3. Choose the same time. Many successful exercisers find that success because they do it at the same time every day, particularly early in the morning. If your goal is to exercise more, try getting up at the same time every morning and getting it done. If you are not a morning person, pick another time and try exercising at that same time every day. Schedule it on your calendar, and don’t let other things push it down on your list. Treat it like any other binding meeting or event you have scheduled. Try this tool for other goals as well. For instance, choose the same time for a healthy snack each day. Knowing you will have the snack later may keep you from overeating now.

4. Set realistic markers. Set markers to assess your progress once a week or every two weeks. It’s easier to stay motivated from week to week rather than looking far off at reaching a goal 3–6 months from now. If your goal is to lose weight, set a healthy goal like losing 1–2 pounds a week, but don’t get on the scale every day—that will only lead to frustration. Evaluate your progress at the end of the week. If your goals are to exercise more or smoke less, you can set weekly goals for these as well. Evaluate how you’ve done at the end of the week.

Don’t be afraid to make a long-term goal. Just be sure to plan it out into small, realistic, achievable steps. When making your plans, start with the things that are easiest to accomplish, and then move on to the more difficult steps. “If you can do just a little bit to get going, soon you’ll feel the positive effects of the change…And that little bit of change can lead to long-term healthy habits that last….”

5. Track your progress. For some people, keeping a daily record of their progress keeps them motivated and accountable for their actions. You can keep a log/journal of your food intake or exercise. There are free sites to do this for exercise and food records, such as http://fitday.com/. Because “tracking makes you more accountable for your actions…, you’re more likely to follow through.”

6. Get support. Did you know that the more monitoring you do and feedback you get, the better you will do? Accountability that comes from tracking your progress and evaluating it on a weekly basis is great, but many of us need more than ourselves to keep us accountable for our actions. Form a support system of family and friends who can cheer you on and challenge you to stick to your goals. Surround yourself with people and situations that encourage good habits. Join a support group; get an exercise partner, and/or find a friend who has the same goal so you can support each other.

7. Make it socially binding. Another way to build in accountability is to make it socially binding. Tell a friend or family member your plans, and create a consequence for yourself (preferably something more distasteful than fulfilling the actual goal) if you fall short. Promising your spouse you’ll wash and wax the car or dust and vacuum the house if you smoke a cigarette over the next week gives you a good reason to follow through. “If your commitment has an enforcement mechanism built in, it can help keep you accountable on those tough goals.”

8. Make it fun/avoid monotony. If you aren’t having any fun or enjoying what you’re doing, you’re probably not going to continue to do it. Break up the monotony by planning new ways to meet your challenge. As the saying goes “variety is the spice of life,” so keep things spicy. Here are a few ideas that may help:

Make a plan that involves one small change per week. For example, switch from whole to 2% milk; switch from white to whole wheat bread, or add 1 serving of fruits or vegetables to your diet each week until you reach at least 5 a day10 (see the food guide pyramid at http://www.mypyramid.gov/ for recommendations).
Designate two “fish days” per week, such as having a tuna sandwich at lunch one day and broiled salmon or baked tilapia one evening.
Try a new healthy recipe or cooking technique once a week. Involve your children, and make it a family learning experience and quality time event.
Try a different form of exercise every month. Promise yourself to try to get exercise through ice skating, boxing, running, dancing, or playing a sport every month or over a specific period of time. The variety should definitely relieve monotony/boredom, and hopefully you’ll have some fun in the process—maybe even learn a new thing or two.

9. Reward yourself. Reward yourself when your immediate goals are met. Your reward can be lavish or small—whatever works for you. You may reward yourself with a new purchase, a night out with friends or family, or simply taking a bubble bath. Just remember not to sabotage your goal with your reward. If you are trying to eat better or lose weight, don’t reward yourself with a candy bar. If you are trying to reward your exercise progress, don’t reward yourself with a week off from exercise activity. Make your rewards fun but not counter-productive.

10. Be flexible – have a contingency plan. Be prepared to forgive yourself and move forward when you slip-up. Let’s face it—resolutions can be hard to keep. It’s okay if you make a mistake—just don’t make it the end. Plan ahead for what you will do if you slip-up (or if you’re thinking about giving up or giving in to a temptation). Look at a slip-up as an opportunity to learn, and make some plans for what might work better. Don’t quit. Pick up where you left off, and keep trying. The section below on Setbacks has more ideas.

Setbacks: When being prepared counts most
One of the most challenging things we face when trying to reach any goal is when we slip-up and do the opposite. We have that cigarette, skip the run, eat the chocolate cake, down the caffeine. Whatever the slip-up may be, we have to change our thinking and realize it is just that—a slip-up. It’s not a failure! Just because you had one cigarette does not mean you need to quit trying. Quitting tobacco is one of the hardest resolutions you will make! Don’t give up on your goals the minute you make a mistake. Forgive yourself; be flexible, and have a plan for those days when you don’t feel like following through.

"Remember, take small steps and keep going. Don’t worry if you don’t accomplish a goal in the timeframe you set. Just re-evaluate and continue to work toward accomplishing it on a new timeline…and don’t forget to celebrate and reward yourself along the way.”

A HEALTHY LIFESTYLE HELPS TO FIGHT INFECTION

2010-11-20T14:02:00.000-07:00

Choosing a healthier lifestyle can have an impact on our ability to fight infection, or at least cope better with the illness that winter brings.
Nutrition

It is known that malnourished individuals are at higher risk of infectious disease due to an inadequate immune response. Infection then leads to inflammation and worsening nutritional status which further compromises the immune system. An adequate diet helps maintain immunity and keeps you healthy. The immune system needs such nutrients as protein, fatty acids, vitamins, and minerals. Severely malnourished people are particularly vulnerable to immune dysfunction, and they get sick more easily than other people and stay sick longer.

Smoking

It is no surprise that smokers tend to suffer from colds and flu. Part of the reason smokers are at risk for lung cancer and respiratory diseases may be that smoking suppresses immune cells. Smoking also robs the body of important nutrients leaving insufficient reserves. Most notable is vitamin C, which acts as an antioxidant and is immune function boosting. Vitamin C strengthens the immune system by increasing the production of T and B-Lymphocytes, and other white blood cells.

Excessive Drinking

Vitamin C is also depleted by the chemical action of alcohol on your system. A hangover is caused by a combination of the toxic by-product of alcohol metabolism (acetaldehyde), dehydration, and Vitamin A, B (particularly B6) and C depletion. Vitamin C in acting as an antioxidants important to help fight the cellular damage alcohol consumption can cause.

Physical Activity:

Getting enough exercise strengthens your immune system to fight infection. Research shows that when we exercise endorphins (that give us a sense of well being) are released, and levels of stress hormones drop. This allows an increase in white blood cell production, which increases immunity.

Weight Management

There have been several reports demonstrating that obesity is associated with altered immune function and a chronic low-grade inflammatory status. Specifically it has been reported that obese individuals have a higher incidence and severity of infectious diseases.

So try to maintain those Healthy Habits all year round!

April is National Donate Life Month

2010-04-10T04:25:00.000-07:00

30 Days to Help Save a Life: What to Do in April

National Donate Life Month was established in 2003. Every day in April, people across the U.S. make a special effort to celebrate the tremendous generosity of those who have saved lives by becoming organ, tissue, marrow, and blood donors and to encourage more Americans to follow their fine example.

Make it known: I want to be a donor

Register with your State Donor Registry, if available.
Say YES to donation on your driver's license.
Tell your family, friends, physician, and faith leader that you want to be a donor.
Fill out and sign a donor card, have it witnessed, carry it with you.

Tell someone: The need is great and growing.

More than 98,000 people are in need of an organ for transplant.
Each day, about 77 people get the organ transplant that gives them a second chance, but 17 to 19 others die because they did not receive an organ transplant.
More than half the people on the waiting list for a donated organ are racial or ethnic minorities. Chances of getting a transplant increase if donor and recipient share the same racial/ethnic background.

Get involved: Become a donation advocate.

Encourage your company, association, union, or other organizations to which you may belong to join the Workplace Partnership for Life.
Promote and support work site donation campaigns.
Tell your local high school about Decision Donation, a school program that educates students about donation.
Participate in local National Donate Life Month events sponsored by your local organ procurement organization.

Reprinted From Source: OrganDonor.Gov

Depression & You

2010-03-23T22:48:00.000-07:00

What is depression?
Depression is medical condition that affects people of all genders, races, ages, and income levels. People who are depressed feel hopeless and suffer deep emotional pain for prolonged periods. Depression can cause dysfunction in every aspect of one's life.

Nearly one in five Americans will experience depression sometime in their lifetime, and more than 19 million Americans suffer from a depressive disorder each year.

Types and Causes of Depression:
There are three basic types of depression:
• Major depression is the most common type of depression. It tends to be episodic, but can persistently recur.
• Dysthymia, which is a chronic, unremitting depression. A dysthymia diagnosis requires fewer symptoms than major depression, but must be present for at least two years.
• Bipolar Disorder, called manic depression, is depression alternating with elated or irritable moods and increased energy.

Major depression and dysthymia are twice as prevalent among women than men: 1 in 4 women and 1 in 8 men will experience these types of depression at some point in their lives. Many factors can cause depression, including biochemistry, genetics, family history, substance abuse, and an illness or other difficult life events.

Getting Help!
Regardless of the cause, a person should be treated for depression. Two-thirds of people with depression do not seek treatment because they don't understand their symptoms or have fear of the stigma of mental illness. Yet of those who do, 80% are treated effectively with medication, psychotherapy, or both.

It is important to seek medical help early because:
• Untreated depression is long lasting. A depressive episode, left untreated, can last six months, or chronically for years.
• Depression is likely to recur. If a person experiences a single episode of depression, there is a 50% chance of having another. The chance of recurrence is 70% after two episodes and 90% after three episodes.
• Depression can lead to suicide. Depression is the leading cause of suicide, and a suicide occurs every 17 minutes in the U.S

Depression Symptoms
If you have been experiencing several of the depression symptoms below for more than 2 weeks, contact your doctor. If you have been thinking about death or suicide, call your doctor today.
• Feeling miserable and sad almost everyday?
• Losing interest in most activities?
• Feeling anxious or irritable?
• Having trouble concentrating or remembering?
• Feeling tired?
• Feeling guilty?
• Sleeping too much or too little?
• Eating too much or too little?
• Have medically unexplained aches and pains?
• Thinking of death or suicide?
In addition, excessive alcohol consumption and drug abuse is prevalent among those with underlying depressive disorders.

Signs for family / friends
Common behaviors that family/friends often notice in people with depression (usually these are abrupt or sudden behavior changes):
• Talking very negatively
• Acting unreasonably, without concern for others
• Abusing alcohol or drugs
• Picking fights, being irritable, critical, or mean
• Withdrawing from family and friends
• Having trouble at work or school
• Talking suddenly about separation or divorce
• Complaining of aches and pains
• Eating too little or too much
• Sleeping too much or too little

Provided Courtesy of Wellness Proposals
Source: www.familyaware.org

Sugar and Your Health

2010-03-10T21:24:00.000-07:00

If you don't have diabetes, why do you need to think about your blood sugar levels?

It's simple: Blood sugar problems don't happen overnight. And, as your blood sugar rises, not only does your risk of developing diabetes increase, but so does your risk of coronary heart disease.

Here's what everyone needs to know about blood sugar levels:

Blood sugar, or glucose, provides vital energy to all our cells. The hormone insulin, produced in the pancreas, helps glucose get into those cells.
Blood sugar levels rise and fall to balance your body's needs: up after eating, down when you need to eat.
When blood sugar rises too high, it causes insulin resistance and prevents glucose from
delivering its energy properly.
Insulin resistance increases when you're overweight, especially if you carry extra weight in your mid-section.
Only medical tests can show if you have a healthy blood sugar level. You may be tested
after not eating (fasting) for a specific amount of time.

Fasting blood sugar levels:
· Normal: 70 to 99 mg/dl
· Prediabetic: 100 to 125 mg/dl
· Diabetic: 126 mg/dl or above
You might also drink a sugary drink and then be tested with an oral glucose tolerance test (OGTT). If your OGTT score is 140 mg/dl to 199 mg/dl you're prediabetic; above that is diabetes.

To achieve or maintain a healthy blood sugar level:

Lose weight if you are overweight.
Take a few minutes to walk every day. Work up to 30 minutes a day.
Eat more fiber from oatmeal, whole grains, fruits and vegetables, beans and legumes to better control blood sugar levels.
Reduce your use of sugary foods and drinks as well as refined starches, such as white bread, white rice and white pasta.
Cut total fat intake to less than 30 percent of your daily calorie total, with saturated fat under 10 percent.

*To learn more about how to maintain a healthy blood sugar level, go to the Blood Sugar Awareness Tool Kit from the National Women's Health Resource Center.

Every Step Counts!

2010-02-06T23:42:00.000-07:00

How to effectively use a step counter (pedometer):
1. Place the step counter on your waistband or belt so that it is above your knee.

2. Walk 50 steps and check that the step counter. If the counter recorded a number below 46 or above 54, try repositioning the step counter and resetting it, then check it again.

3. Wear the step counter during the day.

4. For the first week that you have the step counter do your regular activities. You should write down your daily step counts and at the end of the week you will have an idea of your average level of activity. You can then decide on the action that you want to take.

For example:

If your average activity level is less than 4,000 steps per day—you may want to choose the first action of ―taking more steps than I do now‖ with a personalized goal of 1,000 more steps per day.
If your average activity level is between 4,000-6,000 steps per day—you could choose to increase your steps by 2,000 steps a day.
If your average activity level is greater than 6,000 steps per day—you may want to try to work toward 10,000 steps a day.

Sources: Monarch Health Promotions , The University of Colorado Department of Family Medicine and Colorado on the Move.

Feng Shui Clutter Cleaning Tips

2010-01-09T07:41:00.001-07:00

Some people may groan at the fact that when seasons change, cleaning time arrives again (myself included), but it does you a world of good in all aspects of your life.

When we clear out the clutter from our daily lives, we are in fact saying to the Universe, "Yes, I can let go of my past baggage and I am ready for new opportunities and new experiences". Each season is a time for new beginnings, let this be the year that you begin renewed and ready for anything!

Here are some simple Feng Shui cleaning tips to get you started...

Source: Feng Shui Market & Publishing

Healthy Halloween Tips

2009-10-19T22:36:00.002-07:00

There are many ways to keep your child safe at Halloween, when they are more prone to accidents and injuries. The excitement of children and adults at this time of year sometimes makes them forget to be careful. Simple common sense can do a lot to stop any tragedies from happening.

Pumpkin Safety Tips
Pumpkins and jack-O-lanterns are a fun part of the holiday festivities. In order to keep this activity a safe part of every Halloween celebration, consider the following tips:

• When it comes to carving pumpkins, have your children draw the face and scoop the seeds. Leave the actual cutting and candle lighting to the adults.
• Have the children use markers to delineate the face they want carved out of their pumpkin.
• Once the seeds are scooped, rinse and spread them out on a cookie sheet, sprinkle with salt, and roast at about 325 degree Fahrenheit for about 15 to 20 minutes. Munching the seeds while the pumpkin is being carved will help to keep your child involved and occupied while the actual carving is taking place.
• Once the pumpkin is carved, if you're using a candle to light up your jack-O-lantern, have an adult do the lighting.

Halloween Safety Tips
With witches, goblins, and super-heroes descending on neighborhoods across America, the American Red Cross offers parents some safety tips to help prepare their children for a safe and enjoyable trick-or-treat holiday. Halloween should be filled with surprise and enjoyment, and following some common sense practices can keep events safer and more fun.
• Walk, slither, and sneak on sidewalks, not in the street.
• Look both ways before crossing the street to check for cars, trucks, and low-flying brooms.
• Cross the street only at corners.
• Don't hide or cross the street between parked cars.
• Wear light-colored or reflective-type clothing so you are more visible. (And remember to put reflective tape on bikes, skateboards, and brooms, too!)
• Plan your route and share it with your family. If possible, have an adult go with you.
• Carry a flashlight to light your way.
• Keep away from open fires and candles. (Costumes can be extremely flammable.)
• Visit homes that have the porch light on.
• Accept your treats at the door and never go into a stranger's house.
• Use face paint rather than masks or things that will cover your eyes.
• Be cautious of animals and strangers.

Have a grown-up inspect your treats before eating. And don't eat candy if the package is already opened. Small, hard pieces of candy are a choking hazard for young children.

Source: www.familyeducation.com, the American Red Cross and www.wellnessproposals.com

The Night Before Halloween

Trick or Treat: A Cold or The Flu?

2009-09-12T04:48:00.006-07:00

A Cold or The Flu? What to do?

The symptoms are confusing, but here’s a simple test: high fevers, body aches, extreme fatigue and a constant dry cough are likely to be flu, according to experts at eMedicineHealth. The common cold generally consists of; a runny or stuffy nose, a mild fever, and coughing.

In either case, antibiotics are not the cure for these virus caused illnesses, because antibiotics cannot fight viruses. In fact, taking prescription medications weakens their effectiveness for when you really need them; so reserve them for only bacterial infections.

Often, what you need to ease the symptoms of colds and flu can be found right at home.

For chest congestion:
•Drink plenty of fluids (8 to 10 cups a day) such as water, sports drinks, herbal teas, fruit drinks, or ginger-ale. Fluids help break up congestion, prevent dehydration and keep your throat moist.
•Inhaled steam can ease congestion too. Create steam with a humidifier, or steam up the bathroom by running a hot shower.

For nasal congestion:
• Relieve clogged nasal and sinus passages caused by excessive mucus with either decongestant pills or with a nasal spray. These are best taken (for a limited time) following a hot shower and lots of nose blowing to clear out the mucus as much as possible.

For fever and pain, body aches and tiredness:
• Rest in bed.
• Over-the-counter medications such as acetaminophen (Tylenol) or ibuprofen (Advil or Motrin) can help decrease fever and ease sore throat pain and body aches.

For cough:
• For a dry hacking cough, you may choose a medication that contains a cough suppressant –Look for over-the-counter medications that contain dextromethorphan.
• For a cough that produces excessive mucus, or phlegm, you may want to use an expectorant that loosens phlegm. Guaifenesin the most common active ingredient.

For sore throat:
• A warm salt-water gargle can relieve a scratchy throat.
• Lozenges, mouthwashes, and sprays that contain a numbing ingredient can ease the pain.

Source: Consumer Health News

Parent's Basics for Healthier Children

2009-08-12T12:26:00.003-07:00

You are not alone in your quest to "grow" a healthy child; learn tips and find tools to help your child eat right, exercise more, make smart decisions, and grow up to be a healthier, happier adult.

Being the parent or other responsible adult in our home means being our kids' primary role model, pretty much indefinitely.

You have a tremendous impact on eating habits. After all, you buy the food. You handle much of its preparation and set the tone during meals.

Every day - whether you intend to or not - you teach your kids what to eat and drink. They'll see the foods and beverages you choose and how much or how little you put into your own body, and they will model your behavior.

You shape physical activity for your family by example too. Kids are more likely to limit TV and computer "screen time" if you do, and if they have fun family alternatives. They'll be more likely to listen to your request to "go outside and play!" if you join in sometimes. They'll learn that exercise is a natural, necessary - even fun - part of life when they see you engaging in a regular exercise routine.

You don't have to be perfect. In fact, kids learn more when they see you working through frustrations, mistakes or setbacks. When you say, "I'd love to have two slices of cake but I'll have one," they'll get the message that you're making healthier choices too.

Healthy eating and physical activity don't become habits overnight. It takes time and effort to make them part of a daily routine. Here are some ideas, to get you started.

5 Tips for Healthier Kids:
1. Get your whole family involved
Family; it's a major part of every child's life-and often the most important factor in helping a child make healthy changes. Research shows children are often more willing to eat healthy foods and be active if they see their parents and other family members doing these things first. That's why it's important to get every member of your family involved in healthy eating and physical activity.

2. Set realistic goals
When you make changes step-by-step and set realistic goals, you are more likely to succeed in reaching them. It's best to set goals for healthy eating and physical activity that apply to the entire family.

3. Make the Most out of family mealtime
Eating meals together gives you a chance to help your child develop a healthy attitude toward food. It also enables you to serve as a healthy eating role model, ensure that your kids are eating nutritious foods, introduce your family to new foods, establish a regular meal schedule and keep in touch with family members.

4. Make sure your child eats a balanced diet
Every child needs appropriate amounts of calories, proteins, minerals and vitamins to grow. The best way to ensure kids get what they need while maintaining or losing weight is to provide a variety of nutritious foods that are low in fat and sugar. The food pyramid is a general guide for a balanced diet.

5. Get active
As with healthy eating, kids are more likely to want to be active when other family members are active too. Find ways to build physical activity-step-by-step-into your family routine.

The History of The Caduceus Symbol

2009-07-21T00:33:00.002-07:00

The Caduceus (Kerykeion in Greek) is a winged staff with two snakes wrapped around it. It was an ancient astrological symbol of commerce and is associated with the Greek god Hermes, the messenger for the gods, conductor of the dead and protector of merchants and thieves.

The Asclepius Rod, is an ancient Greek symbol associated with astrology and with healing the sick through medicine. The Caduceus and The Rod of Asclepius are often used interchangeably. The Rod of Asclepius symbolizes the healing arts by combining the serpent, and the figure-eight shape the number eight; which is important to the practitioners of judicial astrology.

In the seventh century, the caduceus came to be associated with a precursor of medicine, based on the Hermetic astrological principles of using the planets and stars to heal the sick.

To learn more visit http://www.squidoo.com/caduceus

Awareness Ribbons of Support and Hope

2009-06-28T06:56:00.003-07:00

Since their introduction in the United States in 1991, colorful swirling Ribbons have quickly spread. They have wrapped their tendrils around the world to become lasting cultural icons of awareness, unity, support and hope.
Awareness Ribbon Color Meanings

Black= Melanoma Cancer, Sleep Disorders.

Blue (Navy) = Arthritis, Colon Cancer, Down's Syndrome, Osteoporosis, Osteogenesis Imperfecta, Child Abuse, Dysautonomia, Hystiocytosis, Erb's Palsy, Ankylosing Spondylitis, Acute Respiratory Distress Syndrome (ARDS), Dystonia, Interstitial Cystitis, Bracial Plexus Injury, Epstein-Barr Virus (EBV), Chronic Fatigue Syndrome, Alopecia, Reyes Syndrome

Blue (Light) = Prostate Cancer, Men's Health and Behcet's Disease.

Blue Pin Stripe = ALS (Lou Gehrig's Disease)

Burgundy = Myeloma, Hospice Care, Sepsis, APS (Antiphospholipid Antibody Syndrome), FVL, Thrombophilia, Headaches and to support the Permanently Disabled.

Gold = Childhood Cancer and COPD.

Green = Celiac Disease, Transplants, Depression (both Adults and Children), Bipolar Disorder, Mental Health or Illness, Eye Injuries, Tourette's Syndrome, Bone Marrow Transplants and Donation, Fanconi's Syndrome, Glaucoma, Leukemia, Fibrodysplasia Ossificans, Kidney Cancer or Kidney Disease, Neural Tube Defects, Mitochondrial Disease, Cerebral Palsy and to support Stem Cell Research

Gray = Asthma, Juvenile Diabetes and Brain Tumors.

Orange = Hunger, Leukemia, Self Injury, Reflex Sympathetic Dystrophy, Skin Cancer (with a sun in the center of the loop), Addiction Recovery

Lavender = All Cancers (general cancer awareness), Epilepsy, Hypokalemic Periodic Paralysis, Rett Syndrome

Purple = Pancreatic Cancer, Chron's Disease and Colitis, Cystic Fibrosis, Leimyosarcoma, Macular Degeneration, Sjogren's Syndrome, Fibromyalgia, Lupus, Sarcoidosis, Thyroid Cancer, ADD, ADHD, Alzheimer's, Cancer Survivors (this is a general color that anyone who has survived cancer can wear), Chronic Pain, and Domestic Violence

Pink = Breast Cancer, Birth Parents, Cleft Palate

Pink/Blue = Prematurity, Birth Defects, Infertility, SIDS, Support for those who have had a Miscarriage

Puzzle = Autism.

Red = Aids/HIV, MDS & Aplastic Anemia, Substance and Drug Abuse (includes inhalants), MADD, DARE, Heart Disease, Wolff-Parkinson-White Syndrome (WPW), Pro-life, Hypertension, Evans Syndrome

Silver = Parkinson's Disease

Teal = Ovarian, Cervical, Uterine (all gynecological) Cancers, Sexual Abuse, Myasthenia Gravis and Panic Attacks.

White = Lung Cancer, Diabetes, Adoption, Bone Cancer, Osteoporosis, Scoliosis, Support and Remembrance for Victims of Terrorism, Blindness and Holocaust Remembrance

Yellow = Bladder and Testicular Cancer , Liver Disease, Hydrocephalus, Suicide Prevention, Down Syndrome and it represents Hope.

More Ribbons

Wear BLUE this Week to Support Men's Health!

2009-06-14T00:04:00.003-07:00

Wear BLUE, is a program designed to raise awareness of men's health issues within your community, while at the same time raising money for The Men's Health Network.

The Network is a national non-profit organization, whose mission is to reach men and their families, where they live, work, play, and pray with health prevention messages, tools, screening programs, educational materials, advocacy opportunities, and patient support.

To participate in this effort, please visit Wear Blue.Org for more information on how you can help!

Learn more at National Men's Health Week

May 31st Is World No Tobacco Day

2009-05-31T11:38:00.003-07:00

According to The American Legacy Foundation, despite increased awareness about the dangers of smoking in recent years, 46 million adult Americans still smoke. This widespread use of tobacco is not only having expected long-term effects on the health of smokers but also more immediate effects on America's children.

Passive exposure to secondhand smoke, also called environmental tobacco smoke (ETS), puts young people at risk for serious health consequences, including low birth weight, sudden infant death syndrome, asthma and ear infections. While the health consequences are devastating, the foundation's report also details the significant economic costs of treating children with smoking-related illnesses.

The foundation found that, in 2001, tobacco's effects on children included:

Nearly 300,000 pediatric asthma cases costing the nation more than $236 million
More than 99,000 cases of ear infections costing the nation nearly $49 million
More than 26,000 low birth weight births costing the nation more than $300 million
263 cases of sudden infant death syndrome

"Smokers know that their addiction is harmful, but they predict that their smoking will hurt only themselves, and they think that will happen years down the road," said the foundation's President and CEO Cheryl Healton, Dr. PH. "This research shows us that tobacco isn't just killing years down the road. It is killing today, and its silent, innocent victims are children."

The foundation and the American Academy of Pediatrics (AAP) outlined three immediate steps smokers can take for their children's health:

· Make your home smoke free

· Keep your car smoke free

· Stop smoking for your children

"Parents need to stop smoking for their children - not only are children who live in smoke-filled environments more likely to get sick but they are also more likely to smoke as an adult than their peers," said Dana Best, MD, MPH, FAAP, AAP Committee on Environmental Health. "An important first step to help parents quit smoking is learning about the smoking cessation resources in their community. The more parents know about the process of quitting the more likely parents are to succeed."

How To Quit Smoking Even If You Don't Want To

A small reduction in tobacco smoke exposure would spare thousands of children from devastating health problems. In this report the foundation found that if states were to reduce children's exposure to secondhand smoke by one percentage point, the national outlook would be:

2,263 fewer low birth weight births and an associated health care cost savings of nearly $27 million
21 fewer smoking-attributable sudden infant death syndrome deaths
19,077 fewer cases of asthma and an associated savings of more than $15 million
6,755 fewer ear infections cases with savings of more than $3 million

If you need help quitting please call your local QuitLine.

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5 Symbols To Create a Healthy, Balanced Home

2009-05-20T00:40:00.004-07:00

Symbols can act in two ways:

First, they can be used to focus and project your own personal energy. Second, a symbol can function as a magnifier and transmitter, in order to bring various energy forces into your everyday life.

1. Circle: The Circle is one of the most potent symbols. It represents Eternity, Completion, Unity, the Universe, Perfection and the Sacred Female.

2. Triangle: The Triangle relates to the combined power of the Body, Mind and Spirit; Mother, Father and Child; and of the Past, Present and Future.

3. Square: The Square represents the four elements- Wind, Water, Fire and Earth - and the four directions.

4. Pentacle (Five-Pointed Star-pointing up): Represents the four basic elements (Wind, Water, Earth and Fire), with the 5th point representing the Spirit. The pentagram is a powerful sign, used for protection from dark forces.

5. Infinity: The symbol for infinity looks like the number eight laid on its side. In ancient India and Tibet, it represented Perfection, Dualism, and Unity between male and female. In the occult tarot, it's linked to magic and represents equilibrium or the balance of various forces. This is a very powerful and cosmic symbol to use in your home.

Sources: Sacred Space, by Denise Linn (Ballentine Wellspring, 1995)
Picture: The Three Gongs of Initiation -AllPosters.com

What Do The Symbols in Your Dreams Really Mean?

2009-05-07T00:02:00.003-07:00

There are symbols found in the human unconscious that mean similar things to all of us. By understanding these symbols, it is possible to analyze our dreams and to learn from them.

Various life experiences influence the interpretation of these symbols, thus each individual's dream is unique in both context and analysis. These common images, symbols and definitions are designed to assist in your analysis.

Remembering Your Dreams
"A dream which is not interpreted is like a letter which is not read." ~The Talmud

There are a number of ways to remember our dreams to uncover their obscured meaning. Many experts will tell you to talk to yourself during the stage between waking and sleeping. Tell yourself, to remember your dreams. If it doesn't work immediately, keep repeating the suggestion each night.

According to dream researchers, if you develop a habit of recording your dreams, in time you will gain a clearer vision of your life and your development in the past, present and future.

It is helpful to do some research on the various methods of dream work or dream analysis to focus your mind as well. After you begin to remember your dreams, it is important to record them immediately after waking. The longer you wait to record your dreams, the fewer details you will retain.

Learn more at Dream Symbols and Meanings

Physical Activity and Children

2009-04-07T11:38:00.002-07:00

What You Should Know

Studies show that when children's exercise and fitness needs are met, children are more able to learn and achieve.

Given the growing epidemic of obesity and the link between physical activity and academic performance, parents and schools must work together to make quality daily physical education a priority in schools and to give children more opportunities to be physically active throughout the school day.

Unfortunately, the trend is that children are becoming less physically active:

1. In 1969, 42 percent of children ages 5 to 18 walked or biked to school; in 2001, only 16 percent did.

2. Almost all public elementary schools schedule physical education for their students, but only 17 to 22 percent (depending on grade level) provide physical education on a daily basis.

3. About two-thirds of young people in grades 9 to 12 are not engaged in recommended levels of physical activity. Daily participation in high school physical education classes dropped from 42 percent in 1991 to 33 percent in 2005.

4. In 2005, only about half of students in grades 9 to 12 attended physical education classes on one or more days in an average week when they were in school.

5. In 2005, more than a third of high schoolers reported watching three or more hours of television per day on an average school day.

This inactivity is not only harming children's health but affecting children's academic success. Physical activity improves children's academic performance.

6. Studies show that providing more time for physical activity (by reducing class time for academics) can lead to improved test scores, particularly in the area of mathematics.

Physical activity programs have also been linked to stronger academic achievement, increased concentration, and improved reading and writing
test scores.

8. Children who have daily physical education classes exhibit better attendance and have a more positive attitude about school.

9. Children who spend less time in other subjects in order to allow for regular physical education have been shown to do equally well or better in academic classes.

Adapted in part, with permission, from Action for Healthy Kids, "Building the Argument: The Need for Physical Education and Physical Activity in Our Schools," www.ActionForHealthyKids.org.

10 Tips for A Healthier Day

2009-03-31T16:00:00.000-07:00

Eating breakfast is an important part of powering-up your body for the day. Eating a balanced breakfast can help keep your family alert, improve mood and reduce mid-morning food cravings.

Did you know?

• People who eat breakfast are significantly less likely to be obese and diabetic than those who usually don’t?

• Children who eat breakfast are more likely to have better concentration, problem-solving skills and hand-eye coordination.

• The State of Minnesota Breakfast Study showed that “students who ate breakfasts before starting school had a general increase in math grades and reading scores, increased student attention, reduced nurse visits, and improved student behaviors.”

Unfortunately, many breakfast foods contain a lot of sugar and have been stripped of their natural nutrients. Try to avoid frosted and chocolate cereals, donuts, white bread and high-sugar breakfast bars. Instead of sugary juices, provide your children with 100% fruit juices or fat-free or low-fat milk.

Eating only sugary foods may cause your child to have erratic energy levels. Eating a balanced breakfast will help get all of you get going and sustain your energy until lunch time.

A healthy breakfast does not have to take a lot of time. Stick to the basics and serve simple foods that are nutritious and quick in the morning. For ideas, follow these ten tips for nourishing ways to kick-start the day.

Ten Tips for a Healthier Breakfast

Oatmeal in an Instant -- Instant oatmeal is great on a cold morning and contains fiber and vitamins. Choose oatmeal that isn’t already pre-sweetened. Sweeten it with raisins or fresh fruit.

Smoothie madness -- Blend frozen fruit (bananas and berries are great), low-fat or fat-free milk, and 100% fruit-juice for a quick, tasty breakfast smoothie with lots of nutrients.

Go 100% whole grain -- 100% whole-grain, fiber-containing cereals served with low- or fat-free milk are a healthier alternative to sugary cereals. Whole-wheat muffins with smashed banana are easy and tasty as well.

Eggxactly! -- Boil, scramble, or poach eggs and serve on whole-wheat toast - they're packed with nutrition and, in appropriate portions, are great for kids and adults.

Toaster Treats -- Frozen whole-grain waffles take almost no time to make. Top them with berries, low-sugar apple sauce or sliced bananas instead of syrup.

Go Nutty! -- Spreading peanut or almond butter on whole-grain toast is a great to get both protein and fiber.

Go Fruity -- A fresh fruit cut up with a dollop of low-fat or fat-free yogurt is a great way to start the day. Apples contain fiber and bananas contain potassium.

Try All-Fruit Spreads -- Instead of butter or margarine on toast, try all-fruit spreads, fruit butters, or even sliced bananas or strawberries.

Bagel Classics -- Try a whole-wheat or sunflower seed bagel with low-fat cream cheese or peanut butter.

Breakfast On-the-Go -- Don't have time to eat breakfast at home? Keep whole-grain mini bagels on-hand or muffins, nuts and dried and fresh fruits that can be taken in the car (apple slices and bananas are also easy and not too messy!).

Small Business? Limited Budget? You Can Still Create a Healthy Workplace!

2009-03-24T23:19:00.002-07:00

We spend the majority of our waking hours at work, therefore the workplace is an excellent venue to begin focusing on prevention and wellness.

Half of all mortality in the U.S. is linked to changeable behavioral factors such as smoking, poor diet, alcohol use, physical inactivity and careless accidents. Yet less than 5% of the total health care burden is spent on reducing these risks.

Wellness programs can effectively engage employees in health care decision making and encourage them to take a proactive role in improving their health status.

Using workplace driven initiatives and incentives to promote healthy lifestyles, holds great promise for improving employee and dependent health as well as stabilizing overall health care costs in the United States.

Tips for Reducing Asthma Triggers in Indoor Environments

2009-03-13T11:12:00.002-07:00

There are three basic strategies for controlling allergens in the indoor environment.
1. Source Control
Source control is the most effective strategy for controlling allergens.
Find out what causes the allergen or pollutant, where it is located, what it consists of, and reduce or eliminate the source.

Tobacco Smoke or Wood Smoke - Do not allow smoking inside your home. Declare your home a smoke-free zone. Wood-burning fireplaces may be a trigger for some children. If so, you may not be able to utilize the fireplace.

Excessive Moisture and Mold - Use an exhaust fan over the range to remove moisture, and cooking odors. Control moisture to control mold growth. Keep humidity levels low (40-50 percent relative humidity). Repair all leaks and drips.

Dust Mites - Clean regularly. Wash bedding materials weekly or more often if needed. Vacuum and wet mop hard-surface flooring often to reduce dust mites and pollen. If dust mites are an allergen for your child, carpet, stuffed animals, open shelves, and other dust-collecting items may have to be removed from the child's
sleeping area. Dust - Clean blinds, ceiling fans, and filters on a regular basis.

Pollen - Keep washable rugs at all entrances. Wash them weekly. Keep windows closed during high pollen seasons.

Pets - If you have pets, wash and brush them weekly to remove pollen, animal dander, hair, dust, etc. Keep pets away from where children sleep. It may be necessary to keep pets outdoors if the child's asthma is triggered by them.

Strong Odors or Fumes - Cleaning products and pesticides can add pollutants to the indoor air. Keep your home well ventilated when using these products. Consider using less toxic products.

2. Ventilation
Good ventilation can help reduce some allergens in the indoor air.
Buildings need to have a sufficient amount of outdoor air to dilute and remove pollutants and moisture that are produced indoors and to supply combustion devices (and occupants) with oxygen. However, outside air may have pollutants in it, such as pollen. One also must consider the cost of heating or cooling the outside air when bringing it into the building.

Leave doors between rooms open most of the time for better air circulation. Open
windows when possible to allow for a good supply of outdoor air. Install exhaust fans in bathrooms to remove moisture and chemicals from the building. Fit your gas range with a hoodfan that exhausts the air outside. Use the fan, or open a window when cooking to remove gas fumes.

3. Air-Cleaning Devices
According to Dr. Joseph Ponessa at Rutgers Cooperative Extension in New Jersey, there is little research evidence that directly links the use of air cleaners to improved health. However, if the indoor air is still a problem after doing everything you can to control the source and ventilate, you may choose to try an air cleaner.

The American Lung Association gives these points to consider if you plan to buy an air-cleaning device.

Efficiency - Look for mechanical filters, such as HEPA filters, and electronic air cleaners that can effectively trap particles.
Clean Air Delivery Rate (CADR) - The overall effectiveness of an air- cleaning device depends on the amount of air drawn through it, in addition to its efficiency. The label on the box will give the room size for which that the filter is designed.
Air Discharge Patterns - The flow of air produced by the air-cleaning device affects the general effectiveness of the device.
Price - Consider the cost of replacement filters and maintenance, in addition to the initial purchase price.

Source: Based on a fact sheet developed by Janie Harris, Texas AgriLife Extension Service Specialist, Housing and Environment, December 2007.

Support Childrens and Womens AIDS Awareness Day, March 10, 2009

2009-03-10T09:01:00.004-07:00

You've got the power to change the world!

According to UNAIDS estimates, there are now 33.2 million people living with HIV, including 2.5 million children.

During 2007 some 2.5 million people became newly infected with the virus. Around half of all people who become infected with HIV do so before they are 25 and are killed by AIDS before they are 35. Around 95% of people with HIV/AIDS live in developing nations.

But HIV/AIDS among women and girls is not just an international problem - it affects women right here in the United States. In addition, the number of U.S. women and girls living with HIV is on the rise. In the mid 1980s, less than 15 percent of new HIV infections in the United States were among women and girls ages 13 years and older; by 2006, it was about 27 percent.

By supporting Childrens and Womens AIDS Awareness Day, we can bring attention to the impact of this disease and encourage women to get tested regularly and know their status. We can also let women know that despite being infected, they can live life to the fullest.