By Charlotte Hilton Andersen.
What kids eat can mean the difference between being hyperactive and being happily alert. Here are five foods every kid needs.
WATER
It doesn't come with any slick advertisements or cutesy cartoon characters to sell it, but plain old H2O is one of the quickest energy boosters out there. When kids become dehydrated, their energy plummets and their brain gets foggy, which makes it hard to concentrate.
How to get them to drink it: Kids often don't realize when they're dehydrated, so keep water handy and offer it often, especially if they've been playing a lot or have been out in the sun. Skip flavoring packets, which are often full of artificial sweeteners, colors, and flavors. You can try adding a squeeze of lemon for flavor, but I've found that most kids don't like any "floaties" in their water. The trick is in the packaging-let your child pick out a fun water bottle (they can even decorate it themselves with permanent markers) or stock up on twisty straws and funny ice cubes. You'll be amazed at how much water they'll drink.
OATMEAL
Grains have been getting a bad rap lately, but whole grains are still one of the best sources of energy we have-especially for little bodies that are still growing. The fiber and carbohydrates in oatmeal provide a long-lasting, consistent source of energy that can be dressed up in a million different ways.
How to get them to eat it: Skip the pre-fab packets and cook your own. Microwaving a serving of rolled oats won't take you any longer than the packaged stuff, and you'll save on all the added sugars, flavors and colors. Add some real butter (yes, it's okay now!) for satiating fat, then cool it down by adding frozen berries (another great food for energy). To make it fun for little ones, let them add a few sprinkles or chocolate chips on top.
EGGS
Everyone knows that protein builds strong muscles and helps keep you full, but I've yet to meet a young child who wants to sit down with a big steak and a bottle of horseradish. Thankfully, eggs are a clean and easy source of protein, and with as many different ways to cook them as there are kids, it's easy to keep them interesting.
How to get them to eat it: Scrambled eggs with cheese is classic kid comfort food, but a boiled egg can be a fun addition to a sack lunch (draw a funny face on it with a pen or marker!). German pancakes (or egg pancakes) are a tasty option for tots who prefer sweet to savory.
BANANAS
Many kids are surprisingly potassium deficient-a problem that can manifest in a variety of ways, including lethargy and memory problems. This necessary nutrient, which is also found in dried apricots, figs, and plums, helps regulate the body's nervous and muscular systems.
How to get them to eat it: Thankfully, most kids already love bananas but if your little one has an issue with the texture or taste, try blending frozen banana chunks with yogurt and fruit for a creamy smoothie.
FISH
Research shows a link between memory, test-taking skills and, gulp, eating fish for breakfast. While that's not typically pleasing to little palates, the benefits are huge. The omega 3 fatty acids found in fatty fish like wild salmon have been proven to reduce depression and hyperactivity and increase focus and concentration. In addition, all that high quality protein keeps kids' blood sugar (and therefore their moods) steady while keeping them full for hours.
How to get them to eat it: Studies have shown that pregnant women who eat fish have kids that are more likely to enjoy the taste. Since the womb is a one-way ticket; however, the next best thing is repetition. Try starting with something familiar like tuna melts, then adding some canned salmon to scrambled eggs. You can also try a milder-tasting fish like cod. Encourage kids to eat whole foods over supplements. Sadly, goldfish crackers don't count (although they are yummy!)
Monday 21 May 2012
Friday 18 May 2012
TABLE MANNERISM
What dinner-date mannerisms can tell you
By Kimberly Dawn Neumann
Chew with your mouth shut. Put your napkin in your lap. No elbows on the table.
You can probably hear your mother in your head every time you sit down to a meal… especially if there’s a date sitting across the table from you. But did you know that there are many other mannerisms on display that can reveal clues about your personality (and your date’s) that go far beyond basic table manners? It’s true! While bad table manners are typically a top dating turn-off, if your date passes the basics of decent behavior (i.e., not speaking with a full mouth or tucking a napkin into a shirt), go ahead and start gleaning even more about this person by minding your date’s manners in dealing with these silverware-based situations.
Observation 1: Handling a knife and fork
There’s no doubt that even the most sophisticated of human beings can occasionally get confused about which fork to use. But the road to reading your date has less to do with proper utensil selection and everything to do with how it’s handled: “If your date holds a fork like a spear and wields the knife more as a weapon than an eating tool, it may be a sign of hidden aggression, so be wary of future blow-ups,” says Suzanne Zazulak Pedro, a certified executive coach, etiquette consultant and coauthor of Executive Etiquette Power (www.theprotocolpraxis.com). “On the other hand, if your date selects which piece of food to eat and then gingerly spears it, this can reflect an anal-retentive nature.” In other words, if go-with-the-flow is more your style, you might choose to be wary of either of these gripping techniques in your date.
“Also check and see if your date puts forks and knives in the four o’clock position when he or she is through with the meal,” suggests Faye Rogaski, founder of www.socialsklz.com, which holds classes for children and adults in NYC and Westchester on modern-day manners and etiquette. “This can indicate a certain level of poise and sophistication in your date, but it could also mean that your date was raised to be very traditional.” In other words, your date might be checking out your table manners, too!
Observation 2: Ordering tactics
Somewhere between sitting down and making small talk, the issue of what to order inevitably arises. While choosing your own entrée, pay attention to your table mate’s selection style and you could learn a lot about your date’s personality. “If your date orders as soon as the waitress comes over, it means this person wants to be in charge, moves quickly, is all about getting stuff done, likes things done a certain way and could be a compulsive worker,” says Angel Tucker, a certified human behavior consultant and founder of www.personalityprofiles.org. “However, if someone doesn’t even look at the menu until the waitress comes over, it indicates that this person loves to be the life of the party, entertains others, is forgetful in nature, doesn’t like a lot of details and will likely talk the ear off the waiter or waitress while not realizing there are other customers’ orders to take,” says Tucker. The good news with the latter type is that you’ll likely enjoy your conversation together even more than your food.
So, what other traits does Tucker say you’ll be able to spot tableside? If your date must analyze, categorize and break down the entire nutritional content of each item before ordering, this person may appear cold or stern on the outside, but is probably highly intelligent, a perfectionist, moves slowly, is skeptical of what others say and likes to verify information before making decisions. If your date can’t decide what to order or even asks you to pick something instead, this person is someone who struggles with decisions (obviously) and multitasking, but is also likely to be very caring, wants to feel appreciated, loves spending quality time with others and will probably be a very friendly date who asks you lots of personal questions in order to get to know you better. And what about the guy who orders for his date after she makes her dinner selection? “While seemingly old-school and perhaps even insulting to some women, this is simply a sweet act that goes back to the days of chivalry,” says Rogaski. “However, actually selecting a woman’s dish and presuming her preferences without discussing it together first is a no-no.”
Observation 3: Primping and cell-phone behavior
When a date is more interested in making out with his or her cell phone than with you, it might be time to drop the signal. “If a cell phone, briefcase and documents are scattered on the table, the subliminal message is that it is business over pleasure for your date at any cost,” says Pedro. “These objects create distance between you and your date, when you want your date’s interest to be focused on you and not the next stock tip or email.” It’s been shown time and again that workaholics are not good prospects for committed relationships, so unless you don’t mind playing second fiddle to your date’s career, this could be a red flag. The same thing goes for dates that turn the dinner table into a vanity mirror. “Applying lipstick at the table and primping is not only in poor taste, it also indicates that this is someone extremely concerned with appearances,” says Rogaski. “Makeup and any beauty rituals should be kept inside the bathroom.” If you prefer a more low-maintenance date, you’re probably not a good match.
Observation 4: Condiment and water/drink consumption
Does your date immediately apply salt and pepper or place other condiments on served food without tasting anything first? Barring some kind of sinus/taste issues where someone needs extra spices in order to savor a meal (which is rare), other possibilities could be at play. “This can indicate you’re dating someone with a superiority complex,” says Pedro. “It reeks of ‘I know better than the chef’ but it could also allude to control issues. It also displays a lack of trust in others.”
Beverage consumption can also tell you things you might not otherwise notice. Gulping water could mean that your date’s just nervous, but it could also indicate a dry mouth due to an inability to enjoy oneself in unfamiliar situations. If you’re afraid that your date is chugging water (or any drink) at an alarming rate, try asking if he or she is usually this thirsty. Excessive thirst can also be an indicator of a medical condition, such as diabetes, or a by-product of having taken certain medications.
Observation 5: Interacting with the wait staff
You can learn a great deal about your date’s people skills by watching his or her interactions with the “hired help.” Does your date bark orders like a military officer in command or is your date gracious and appreciative of others, regardless of who they are? “When someone makes another person feel irrelevant and takes advantage of his or her station in life, it can mean that this person has self-esteem issues; belittling others is simply as a means of elevating the insecure person’s own feelings of self-importance,” says Pedro. By observing your date’s behavior over the course of your dinner date, you can figure out for yourself if this is what’s really going on. The bottom line is that someone who doesn’t treat staff well or is super-demanding is also likely to be equally critical or demanding of a romantic partner. People who show respect toward their servers are more likely to exhibit grace and empathy towards others in general, regardless of the situation or circumstances involved.
You might also take a glance at your date’s place setting. “Is it neat as a pin, or does your date constantly rearrange the silverware and clean up the crumbs — even to the point where it’s helping the wait staff do their jobs?” says Pedro. “If so, your date may have an obsession with cleanliness.” But it could also indicate a need to be considerate of others, since your date’s attempting to leave little to no mess for the staff once dinner’s finished. The good news here is that dates like this likely keep their homes cleaner than a messy eater would, which may be appealing to you (if you’re ever invited over, of course).
Manners aside, the most important thing to notice on a date is how well the two of you click. But if you’re thinking of extending a meal into an after-dinner stroll (and beyond), paying attention to these clues could help you determine whether you’re still hungry for more long after dessert has left the table.
By Kimberly Dawn Neumann
Chew with your mouth shut. Put your napkin in your lap. No elbows on the table.
You can probably hear your mother in your head every time you sit down to a meal… especially if there’s a date sitting across the table from you. But did you know that there are many other mannerisms on display that can reveal clues about your personality (and your date’s) that go far beyond basic table manners? It’s true! While bad table manners are typically a top dating turn-off, if your date passes the basics of decent behavior (i.e., not speaking with a full mouth or tucking a napkin into a shirt), go ahead and start gleaning even more about this person by minding your date’s manners in dealing with these silverware-based situations.
Observation 1: Handling a knife and fork
There’s no doubt that even the most sophisticated of human beings can occasionally get confused about which fork to use. But the road to reading your date has less to do with proper utensil selection and everything to do with how it’s handled: “If your date holds a fork like a spear and wields the knife more as a weapon than an eating tool, it may be a sign of hidden aggression, so be wary of future blow-ups,” says Suzanne Zazulak Pedro, a certified executive coach, etiquette consultant and coauthor of Executive Etiquette Power (www.theprotocolpraxis.com). “On the other hand, if your date selects which piece of food to eat and then gingerly spears it, this can reflect an anal-retentive nature.” In other words, if go-with-the-flow is more your style, you might choose to be wary of either of these gripping techniques in your date.
“Also check and see if your date puts forks and knives in the four o’clock position when he or she is through with the meal,” suggests Faye Rogaski, founder of www.socialsklz.com, which holds classes for children and adults in NYC and Westchester on modern-day manners and etiquette. “This can indicate a certain level of poise and sophistication in your date, but it could also mean that your date was raised to be very traditional.” In other words, your date might be checking out your table manners, too!
Observation 2: Ordering tactics
Somewhere between sitting down and making small talk, the issue of what to order inevitably arises. While choosing your own entrée, pay attention to your table mate’s selection style and you could learn a lot about your date’s personality. “If your date orders as soon as the waitress comes over, it means this person wants to be in charge, moves quickly, is all about getting stuff done, likes things done a certain way and could be a compulsive worker,” says Angel Tucker, a certified human behavior consultant and founder of www.personalityprofiles.org. “However, if someone doesn’t even look at the menu until the waitress comes over, it indicates that this person loves to be the life of the party, entertains others, is forgetful in nature, doesn’t like a lot of details and will likely talk the ear off the waiter or waitress while not realizing there are other customers’ orders to take,” says Tucker. The good news with the latter type is that you’ll likely enjoy your conversation together even more than your food.
So, what other traits does Tucker say you’ll be able to spot tableside? If your date must analyze, categorize and break down the entire nutritional content of each item before ordering, this person may appear cold or stern on the outside, but is probably highly intelligent, a perfectionist, moves slowly, is skeptical of what others say and likes to verify information before making decisions. If your date can’t decide what to order or even asks you to pick something instead, this person is someone who struggles with decisions (obviously) and multitasking, but is also likely to be very caring, wants to feel appreciated, loves spending quality time with others and will probably be a very friendly date who asks you lots of personal questions in order to get to know you better. And what about the guy who orders for his date after she makes her dinner selection? “While seemingly old-school and perhaps even insulting to some women, this is simply a sweet act that goes back to the days of chivalry,” says Rogaski. “However, actually selecting a woman’s dish and presuming her preferences without discussing it together first is a no-no.”
Observation 3: Primping and cell-phone behavior
When a date is more interested in making out with his or her cell phone than with you, it might be time to drop the signal. “If a cell phone, briefcase and documents are scattered on the table, the subliminal message is that it is business over pleasure for your date at any cost,” says Pedro. “These objects create distance between you and your date, when you want your date’s interest to be focused on you and not the next stock tip or email.” It’s been shown time and again that workaholics are not good prospects for committed relationships, so unless you don’t mind playing second fiddle to your date’s career, this could be a red flag. The same thing goes for dates that turn the dinner table into a vanity mirror. “Applying lipstick at the table and primping is not only in poor taste, it also indicates that this is someone extremely concerned with appearances,” says Rogaski. “Makeup and any beauty rituals should be kept inside the bathroom.” If you prefer a more low-maintenance date, you’re probably not a good match.
Observation 4: Condiment and water/drink consumption
Does your date immediately apply salt and pepper or place other condiments on served food without tasting anything first? Barring some kind of sinus/taste issues where someone needs extra spices in order to savor a meal (which is rare), other possibilities could be at play. “This can indicate you’re dating someone with a superiority complex,” says Pedro. “It reeks of ‘I know better than the chef’ but it could also allude to control issues. It also displays a lack of trust in others.”
Beverage consumption can also tell you things you might not otherwise notice. Gulping water could mean that your date’s just nervous, but it could also indicate a dry mouth due to an inability to enjoy oneself in unfamiliar situations. If you’re afraid that your date is chugging water (or any drink) at an alarming rate, try asking if he or she is usually this thirsty. Excessive thirst can also be an indicator of a medical condition, such as diabetes, or a by-product of having taken certain medications.
Observation 5: Interacting with the wait staff
You can learn a great deal about your date’s people skills by watching his or her interactions with the “hired help.” Does your date bark orders like a military officer in command or is your date gracious and appreciative of others, regardless of who they are? “When someone makes another person feel irrelevant and takes advantage of his or her station in life, it can mean that this person has self-esteem issues; belittling others is simply as a means of elevating the insecure person’s own feelings of self-importance,” says Pedro. By observing your date’s behavior over the course of your dinner date, you can figure out for yourself if this is what’s really going on. The bottom line is that someone who doesn’t treat staff well or is super-demanding is also likely to be equally critical or demanding of a romantic partner. People who show respect toward their servers are more likely to exhibit grace and empathy towards others in general, regardless of the situation or circumstances involved.
You might also take a glance at your date’s place setting. “Is it neat as a pin, or does your date constantly rearrange the silverware and clean up the crumbs — even to the point where it’s helping the wait staff do their jobs?” says Pedro. “If so, your date may have an obsession with cleanliness.” But it could also indicate a need to be considerate of others, since your date’s attempting to leave little to no mess for the staff once dinner’s finished. The good news here is that dates like this likely keep their homes cleaner than a messy eater would, which may be appealing to you (if you’re ever invited over, of course).
Manners aside, the most important thing to notice on a date is how well the two of you click. But if you’re thinking of extending a meal into an after-dinner stroll (and beyond), paying attention to these clues could help you determine whether you’re still hungry for more long after dessert has left the table.
GREAT HINTS TO IMPROVE YOUR FATIGUE
By Mehmet Oz
Has your energy level been low? Have you felt exhausted, despite regulating your sleep and stress? If so, you're not alone. Nearly one-third of primary care patients report significant fatigue, accounting for 7 million office visits every year. Learn four surprising reasons that could account for your exhaustion, along with Dr. Oz's unusual-but effective-cures. Of course, if your energy level is unusually low, get your blood checked by your physician
Bad Bacteria in Your Gut Prevent Deep Sleep
Two-thirds of the world's population--over 4.5 billion people--have bad bacteria known as H. Pylori living in their stomach. This harmful bacteria can be a major source of fatigue. Your stomach's inner lining produces acid to digest food, while simultaneously creating protective mucus to guard from this acid. H. pylori bacteria invade the stomach, destroying your protective mucus layer and leaving you vulnerable to ulcers, or tiny sores on the stomach's lining. While you sleep, acid can escape the stomach through these ulcers and flow up into your esophagus, causing a sore throat and ruining your ability to get deep, restorative sleep. Additionally, as blood escapes from the ulcers, it may cause anemia, further lowering your energy throughout the day.
Fortunately, H. Pylori infection is easy to detect and treat. A simple breath test from your doctor will detect the bacteria. Antibiotics can kill the bad bacteria and acid-reducing medications will treat the ulcers. You can also try taking antacids before bed; if they seem to lead to a better night's sleep, it may indicate the presence of H. Pylori.
Phlegm Build-Up May Clog Airways
Healthy breathing draws oxygen through your nose and down to your lungs, giving your body the energy it needs. But as you sleep, phlegm can build up in the back of your throat, blocking the passage of oxygen from the nose to the lungs. You may compensate by breathing through the mouth, but a recent study shows that doing so is correlated to a significantly lower blood-oxygen level, which can lead to fatigue. Gargling every morning, whether with mouthwash or salt water, can help clear the throat's phlegm, allowing more oxygen to reach the lungs which boosts your energy.
Your Morning Coffee Could Be Making You More Tired
Many of us turn to coffee or tea for a morning pick-me-up, but it could be the cause of your fatigue for two reasons. First, when consumed in excess, coffee causes a surge in your metabolism, followed by a crash. Second, caffeine has a dehydrating effect. When you wake up, you tend to already be dehydrated from not drinking water for hours. If you don't consume any other beverages, your coffee could cause further dehydration and drain your energy. The key is to drink caffeine in moderation and to drink a full 8-ounce glass of water around the same time as your morning cup of joe to stay hydrated.
Your Clothes May Be Too Comfy (and the Wrong Color)
Getting too comfortable may actually make you more tired. Baggy and stretchy clothing makes it much easier to slouch, which strains your joints and muscles as they work extra hard to distribute oxygen throughout your body. Dressing up not only prevents slouching, but also boosts confidence. Confidence, in turn, tends to improved posture, allowing for healthy breathing.
The color of your clothing may also be tiring you out. Dark colors like black, navy and brown stimulate the secretion of melatonin--the chemical that makes you sleepy. The good news is that studies show there are many colors to keep you energized. White clothes suppress sleep-inducing melatonin and boost serotonin--the feel-good chemical in your brain. Red is good for an aggressive kind of energy. It's also been shown to increase blood flow and stimulate adrenal glands. Yellow has been proven to stimulate the brain, build self-confidence, and encourage optimism.
Unexpected Cures for Your Fatigue
Eggs and Cantaloupe
Even though it may be an unusual combination, eggs and cantaloupe could be a winning duo to beat your fatigue. Eggs are an inexpensive and low-calorie source of protein on their own, but they're even better when paired with a complex carbohydrate like cantaloupe. The protein in the eggs helps slow the absorption of the fruit's sugar, preventing sugar spikes and sustaining energy throughout the day.
Cordyceps Mushrooms
Cordyceps is a parasitic fungus that naturally grows on the head of a caterpillar. An animal study determined cordyceps helped improve metabolism, which can alleviate fatigue and increase physical endurance as you age. In 1993, two female Chinese athletes beat world records for the 1500-, 3000-, and 10,000-meter runs and attributed their success to cordyceps supplements. Try 3g per day. They're available for about $7 at health food stores.
Nopal Cactus
Normally, cacti are best admired from a distance, but the Nopal cactus, also known as "prickly pear," can be an effective cure for your fatigue. It's sold fresh, dried, and in jams for use in Mexican and South Western cuisines. Nopal is also available as a supplement. It's packed with antioxidants that can help the liver detoxify the body and reduce inflammation-related fatigue. Try 1000 mg with a full glass of water per day. You can buy Nopal cactus for about $12 at health food stores.
"The Walrus" Exercise
Although you may get a few looks at the gym, this unusual exercise is a great way to boost your energy. First, lie on your stomach with your arms outstretched on the floor in front of you. Plant your palms and use the strength of your arms and core to pull yourself forward and upright. Hold that position for a second, then lower your body, extend your arms. Repeat this while traveling across the floor like a walrus on the move. As with all exercise, "the walrus" speeds up your metabolism. Additionally, by working often-neglected muscles, you'll be activating new areas of your brain involved in coordination and muscle memory. Most importantly, this back-arching exercise is a great way to stretch, improve circulation, and relieve the muscle tension that could be bringing your energy level down.
Has your energy level been low? Have you felt exhausted, despite regulating your sleep and stress? If so, you're not alone. Nearly one-third of primary care patients report significant fatigue, accounting for 7 million office visits every year. Learn four surprising reasons that could account for your exhaustion, along with Dr. Oz's unusual-but effective-cures. Of course, if your energy level is unusually low, get your blood checked by your physician
Bad Bacteria in Your Gut Prevent Deep Sleep
Two-thirds of the world's population--over 4.5 billion people--have bad bacteria known as H. Pylori living in their stomach. This harmful bacteria can be a major source of fatigue. Your stomach's inner lining produces acid to digest food, while simultaneously creating protective mucus to guard from this acid. H. pylori bacteria invade the stomach, destroying your protective mucus layer and leaving you vulnerable to ulcers, or tiny sores on the stomach's lining. While you sleep, acid can escape the stomach through these ulcers and flow up into your esophagus, causing a sore throat and ruining your ability to get deep, restorative sleep. Additionally, as blood escapes from the ulcers, it may cause anemia, further lowering your energy throughout the day.
Fortunately, H. Pylori infection is easy to detect and treat. A simple breath test from your doctor will detect the bacteria. Antibiotics can kill the bad bacteria and acid-reducing medications will treat the ulcers. You can also try taking antacids before bed; if they seem to lead to a better night's sleep, it may indicate the presence of H. Pylori.
Phlegm Build-Up May Clog Airways
Healthy breathing draws oxygen through your nose and down to your lungs, giving your body the energy it needs. But as you sleep, phlegm can build up in the back of your throat, blocking the passage of oxygen from the nose to the lungs. You may compensate by breathing through the mouth, but a recent study shows that doing so is correlated to a significantly lower blood-oxygen level, which can lead to fatigue. Gargling every morning, whether with mouthwash or salt water, can help clear the throat's phlegm, allowing more oxygen to reach the lungs which boosts your energy.
Your Morning Coffee Could Be Making You More Tired
Many of us turn to coffee or tea for a morning pick-me-up, but it could be the cause of your fatigue for two reasons. First, when consumed in excess, coffee causes a surge in your metabolism, followed by a crash. Second, caffeine has a dehydrating effect. When you wake up, you tend to already be dehydrated from not drinking water for hours. If you don't consume any other beverages, your coffee could cause further dehydration and drain your energy. The key is to drink caffeine in moderation and to drink a full 8-ounce glass of water around the same time as your morning cup of joe to stay hydrated.
Your Clothes May Be Too Comfy (and the Wrong Color)
Getting too comfortable may actually make you more tired. Baggy and stretchy clothing makes it much easier to slouch, which strains your joints and muscles as they work extra hard to distribute oxygen throughout your body. Dressing up not only prevents slouching, but also boosts confidence. Confidence, in turn, tends to improved posture, allowing for healthy breathing.
The color of your clothing may also be tiring you out. Dark colors like black, navy and brown stimulate the secretion of melatonin--the chemical that makes you sleepy. The good news is that studies show there are many colors to keep you energized. White clothes suppress sleep-inducing melatonin and boost serotonin--the feel-good chemical in your brain. Red is good for an aggressive kind of energy. It's also been shown to increase blood flow and stimulate adrenal glands. Yellow has been proven to stimulate the brain, build self-confidence, and encourage optimism.
Unexpected Cures for Your Fatigue
Eggs and Cantaloupe
Even though it may be an unusual combination, eggs and cantaloupe could be a winning duo to beat your fatigue. Eggs are an inexpensive and low-calorie source of protein on their own, but they're even better when paired with a complex carbohydrate like cantaloupe. The protein in the eggs helps slow the absorption of the fruit's sugar, preventing sugar spikes and sustaining energy throughout the day.
Cordyceps Mushrooms
Cordyceps is a parasitic fungus that naturally grows on the head of a caterpillar. An animal study determined cordyceps helped improve metabolism, which can alleviate fatigue and increase physical endurance as you age. In 1993, two female Chinese athletes beat world records for the 1500-, 3000-, and 10,000-meter runs and attributed their success to cordyceps supplements. Try 3g per day. They're available for about $7 at health food stores.
Nopal Cactus
Normally, cacti are best admired from a distance, but the Nopal cactus, also known as "prickly pear," can be an effective cure for your fatigue. It's sold fresh, dried, and in jams for use in Mexican and South Western cuisines. Nopal is also available as a supplement. It's packed with antioxidants that can help the liver detoxify the body and reduce inflammation-related fatigue. Try 1000 mg with a full glass of water per day. You can buy Nopal cactus for about $12 at health food stores.
"The Walrus" Exercise
Although you may get a few looks at the gym, this unusual exercise is a great way to boost your energy. First, lie on your stomach with your arms outstretched on the floor in front of you. Plant your palms and use the strength of your arms and core to pull yourself forward and upright. Hold that position for a second, then lower your body, extend your arms. Repeat this while traveling across the floor like a walrus on the move. As with all exercise, "the walrus" speeds up your metabolism. Additionally, by working often-neglected muscles, you'll be activating new areas of your brain involved in coordination and muscle memory. Most importantly, this back-arching exercise is a great way to stretch, improve circulation, and relieve the muscle tension that could be bringing your energy level down.
Wednesday 16 May 2012
15 TIPS FOR AVOIDING HOTEL BEDBUGS
By Amanda MacMillan
If you're sleeping somewhere other than home, beware. Bedbug prevalence is on the rise, and hotels and motels are some of their favorite hangouts.
These pesky critters can cause severe itching and welt-like bites, and it's costly to get rid of them if they follow you home. What's more, research suggests they can cause financial distress, anxiety, and social isolation.
But no need to get depressed just yet. With these easy tips, you can cut your chances of critter trouble while on the road.
Before you check out your hotel room's minibar or oceanfront view, give it a thorough bedbug inspection
Inspect the bed-
Here's how to check for a bedbug infestation: Pull back the linens, and check all the way around and under the mattress and behind the headboard.
Look for blood stains or small black dots that look like mold or ground pepper, says Christine Johnson, PhD, a behavioral ecologist in the American Museum of Natural History's Division of Invertebrate Zoology, in New York City. Check for the critters too. Bedbugs are about the size and shape of an apple seed, and you may find them hiding in corners or seams of the bedding.
If you see any suspicious signs, alert the hotel staff immediately. less
Here's how to check for a bedbug infestation: Pull back the linens, and check all the way around and under the mattress and behind the headboard.
Look for blood stains or small black dots that look like mold or ground pepper, says Christine Johnson, PhD, a behavioral ecologist in the American Museum of Natural History's Division of Invertebrate Zoology, in New York City. Check for the critters too. Bedbugs are about the size and shape of an apple seed, and you may find them hiding in corners or seams of the bedding.
If you see any suspicious signs, alert the hotel staff immediately. less
Check the room-
Next, broaden your bedbug search to the area immediately surrounding the bed: behind picture frames, under the telephone and alarm clock, and even in books, says Johnson.
Studies have shown that most bedbugs are found in or within 15 feet of a bed, but some may still be further away. Check in the cushions and seams of any couches or soft chairs, and in the closet before putting your clothes away.
Keep luggage off the ground-
Leaving suitcases and bags on the floor-or on a second spare bed-may be one way to bring home an unwanted souvenir, says Henriksen.
"Bedbugs can travel (from) room to room, so even if initially you don't have them, they could be in the room next to yours and they may come looking for meal sources," she says.
For the duration of your trip, keep your bags on the desktop, on top of the dresser, or on a luggage rack in the room. (Don't leave clothing lying out, either!
Keep luggage off the ground-
Leaving suitcases and bags on the floor-or on a second spare bed-may be one way to bring home an unwanted souvenir, says Henriksen.
"Bedbugs can travel (from) room to room, so even if initially you don't have them, they could be in the room next to yours and they may come looking for meal sources," she says.
For the duration of your trip, keep your bags on the desktop, on top of the dresser, or on a luggage rack in the room. (Don't leave clothing lying out, either!) less
Wrap suitcases in plastic-
For extra protection, keep your suitcase encased in plastic during your trip, says Henriksen. Storage and luggage retailers also sell zip-up bags specifically for this purpose.
"I've even seen people traveling with garbage bags wrapped around their suitcases," Henriksen says.
This precaution can protect your belongings not only in your hotel room, but also in transit; bedbugs can also hide in airplanes, trains, and taxis
retailers also sell zip-up bags specifically for this purpose.
"I've even seen people traveling with garbage bags wrapped around their suitcases," Henriksen says.
This precaution can protect your belongings not only in your hotel room, but also in transit; bedbugs can also hide in airplanes, trains, and taxis. less
Photo by: Getty Images
Teach kids hotel protocol-
Tell your children why you're inspecting the hotel room and what you're looking for. "We teach kids our concerns about other insects, like bees and mosquitoes; bedbugs should be on that list as well," says Henriksen.
Also watch for traces of white powder, says Johnson; it could be a pesticide used to treat a previous problem.
"Insecticides aren't good for anyone, especially young children, and you might want to ask for another room or switch hotels if you think you're being exposed."
Move two floors away-
Any suspicious marking or evidence of bugs should be enough to warrant a new room, and when it comes to a bedbug scare, hotel staff should be more than willing to oblige.
Request that your new room be at least two floors away from the initial room, says Henriksen, since chances are good that the bugs may spread via the wallboards or electrical sockets.
Speak up-
If you don't like to make waves, it may be tempting to stick with the room you've got, despite a little dirt on the mattress.
But there are potential consequences. Bedbugs, unlike mosquitoes and ticks, do not actively transmit diseases, but a 2011 Canadian study found that they could carry germs from one person to another-including the antibiotic-resistant germ, MRSA.
"Now's the time to be a little bolder and ask the right questions," says Henriksen. "You do not want to be a victim, especially when most hotels will move you without question and will do a proper inspection right away. They don't want their guests to leave the hotel with bedbugs and they don't want the problem to go untreated, either."
Ask about bedbug prevention plans-
Prior to check-in, ask the hotel what practices they've put in place to deal with bedbug prevention and treatment.
"The overwhelming majority of businesses in the hospitality industry are doing a great job in having an action plan in place to protect themselves and their guests," says Henriksen. Many hotels conduct proactive inspections and work with pest management companies to quickly remedy any problems
Prior to check-in, ask the hotel what practices they've put in place to deal with bedbug prevention and treatment.
"The overwhelming majority of businesses in the hospitality industry are doing a great job in having an action plan in place to protect themselves and their guests," says Henriksen. Many hotels conduct proactive inspections and work with pest management companies to quickly remedy any problems
Read reviews (cautiously)-
With a little Internet research, it's easy to find out if bedbugs have been reported at your hotel: The Bed Bug Registry, for example, is a free online database of user-submitted reports across North America. Travel sites like TripAdvisor and Yelp may also offer clues in their customer reviews.
Don't put too much stock in these resources, though, warns Henriksen. "There's no accountability for what people are posting," she says. "It could be a disgruntled employee or a competing property. And even if the hotel does have a room with a problem, they will jump on it right away. Just because one guest room has a problem on Saturday, it certainly doesn't mean they'll be there on Wednesday or that it's a hotel-wide problem."
With a little Internet research, it's easy to find out if bedbugs have been reported at your hotel: The Bed Bug Registry, for example, is a free online database of user-submitted reports across North America. Travel sites like TripAdvisor and Yelp may also offer clues in their customer reviews.
Don't put too much stock in these resources, though, warns Henriksen. "There's no accountability for what people are posting," she says. "It could be a disgruntled employee or a competing property. And even if the hotel does have a room with a problem, they will jump on it right away. Just because one guest room has a problem on Saturday, it certainly doesn't mean they'll be there on Wednesday or that it's a hotel-wide problem."
Pitch a tent-
One way to make sure bugs aren't lurking in your bed on vacation? Bring your lodging with you. "Bedbugs are hitchhikers," says Henriksen. "They come into your life based on you being somewhere else where they are." Because of this, there's little chance you'll come in contact with them if you're pitching a tent in the woods, for example, or traveling in your own mobile home.
Don't feel compelled to avoid hotels forever, though. Wherever you are, there's a chance you could pick up and bring home bedbugs while you're out and about, Henriksen adds.
But if you've planned a camping trip, your chances of encountering bedbugs will likely be lower
One way to make sure bugs aren't lurking in your bed on vacation? Bring your lodging with you. "Bedbugs are hitchhikers," says Henriksen. "They come into your life based on you being somewhere else where they are." Because of this, there's little chance you'll come in contact with them if you're pitching a tent in the woods, for example, or traveling in your own mobile home.
Don't feel compelled to avoid hotels forever, though. Wherever you are, there's a chance you could pick up and bring home bedbugs while you're out and about, Henriksen adds.
But if you've planned a camping trip, your chances of encountering bedbugs will likely be lower. less
Photo by: Getty Images
Have a post-vacation plan-
When you return home from vacation, wash all your clothing-even the items you didn't wear-in hot water. Bedbugs can't survive in temperatures above 122 degrees Fahrenheit, says Henriksen, so this will assure they don't take up residence in your drawers and closets. (Sending delicates to the dry cleaner will work, too.)
Inspect and vacuum out your suitcases before storing them away, as well-and if you've invested in a plastic luggage case, keep it sealed up until you need it next.
When you return home from vacation, wash all your clothing-even the items you didn't wear-in hot water. Bedbugs can't survive in temperatures above 122 degrees Fahrenheit, says Henriksen, so this will assure they don't take up residence in your drawers and closets. (Sending delicates to the dry cleaner will work, too.)
Inspect and vacuum out your suitcases before storing them away, as well-and if you've invested in a plastic luggage case, keep it sealed up until you need it next.
Watch for bedbug bite marks-
Bite marks are one sign that you may have brought bedbugs home with you, says Henriksen. "They often bite in a line-shaped pattern, in threes: In the industry we call that breakfast, lunch, and dinner."
Itching or bites alone aren't enough to confirm an infestation, however. If you experience these symptoms, you'll need a professional home evaluation before you can seek treatment.
Bite marks are one sign that you may have brought bedbugs home with you, says Henriksen. "They often bite in a line-shaped pattern, in threes: In the industry we call that breakfast, lunch, and dinner."
Itching or bites alone aren't enough to confirm an infestation, however. If you experience these symptoms, you'll need a professional home evaluation before you can seek treatment.
Call a professional-
"Bedbugs are not a do-it-yourself pest," says Henriksen. If you suspect that you've brought home bedbugs from a recent vacation, call a pest-management service to conduct an inspection.
A professional will look around your bed for signs of the insects, and may use a bedbug-sniffing dog if he can't identify the source. Once an infestation is confirmed, he may use heat, freezing, vacuuming, or steaming methods to clear your home.
"Bedbugs are not a do-it-yourself pest," says Henriksen. If you suspect that you've brought home bedbugs from a recent vacation, call a pest-management service to conduct an inspection.
A professional will look around your bed for signs of the insects, and may use a bedbug-sniffing dog if he can't identify the source. Once an infestation is confirmed, he may use heat, freezing, vacuuming, or steaming methods to clear your home.
Don't make yourself crazy-
Bedbugs have been found in all 50 states, in many locations-rural, urban, and suburban. "They're an equal-opportunity pest," says Henriksen. "They can be in budget properties as well as four-star resorts."
But there's no reason to douse yourself, your kids, or your home with insecticides, says Johnson.
"Panic and paranoia doesn't help at all," adds Henriksen. "Vigilance is the most important thing-following the checklist, doing an inspection-and those are the things that are going to minimize your likelihood of an infestation."
If you're sleeping somewhere other than home, beware. Bedbug prevalence is on the rise, and hotels and motels are some of their favorite hangouts.
These pesky critters can cause severe itching and welt-like bites, and it's costly to get rid of them if they follow you home. What's more, research suggests they can cause financial distress, anxiety, and social isolation.
But no need to get depressed just yet. With these easy tips, you can cut your chances of critter trouble while on the road.
Before you check out your hotel room's minibar or oceanfront view, give it a thorough bedbug inspection
Inspect the bed-
Here's how to check for a bedbug infestation: Pull back the linens, and check all the way around and under the mattress and behind the headboard.
Look for blood stains or small black dots that look like mold or ground pepper, says Christine Johnson, PhD, a behavioral ecologist in the American Museum of Natural History's Division of Invertebrate Zoology, in New York City. Check for the critters too. Bedbugs are about the size and shape of an apple seed, and you may find them hiding in corners or seams of the bedding.
If you see any suspicious signs, alert the hotel staff immediately. less
Here's how to check for a bedbug infestation: Pull back the linens, and check all the way around and under the mattress and behind the headboard.
Look for blood stains or small black dots that look like mold or ground pepper, says Christine Johnson, PhD, a behavioral ecologist in the American Museum of Natural History's Division of Invertebrate Zoology, in New York City. Check for the critters too. Bedbugs are about the size and shape of an apple seed, and you may find them hiding in corners or seams of the bedding.
If you see any suspicious signs, alert the hotel staff immediately. less
Check the room-
Next, broaden your bedbug search to the area immediately surrounding the bed: behind picture frames, under the telephone and alarm clock, and even in books, says Johnson.
Studies have shown that most bedbugs are found in or within 15 feet of a bed, but some may still be further away. Check in the cushions and seams of any couches or soft chairs, and in the closet before putting your clothes away.
Keep luggage off the ground-
Leaving suitcases and bags on the floor-or on a second spare bed-may be one way to bring home an unwanted souvenir, says Henriksen.
"Bedbugs can travel (from) room to room, so even if initially you don't have them, they could be in the room next to yours and they may come looking for meal sources," she says.
For the duration of your trip, keep your bags on the desktop, on top of the dresser, or on a luggage rack in the room. (Don't leave clothing lying out, either!
Keep luggage off the ground-
Leaving suitcases and bags on the floor-or on a second spare bed-may be one way to bring home an unwanted souvenir, says Henriksen.
"Bedbugs can travel (from) room to room, so even if initially you don't have them, they could be in the room next to yours and they may come looking for meal sources," she says.
For the duration of your trip, keep your bags on the desktop, on top of the dresser, or on a luggage rack in the room. (Don't leave clothing lying out, either!) less
Wrap suitcases in plastic-
For extra protection, keep your suitcase encased in plastic during your trip, says Henriksen. Storage and luggage retailers also sell zip-up bags specifically for this purpose.
"I've even seen people traveling with garbage bags wrapped around their suitcases," Henriksen says.
This precaution can protect your belongings not only in your hotel room, but also in transit; bedbugs can also hide in airplanes, trains, and taxis
retailers also sell zip-up bags specifically for this purpose.
"I've even seen people traveling with garbage bags wrapped around their suitcases," Henriksen says.
This precaution can protect your belongings not only in your hotel room, but also in transit; bedbugs can also hide in airplanes, trains, and taxis. less
Photo by: Getty Images
Teach kids hotel protocol-
Tell your children why you're inspecting the hotel room and what you're looking for. "We teach kids our concerns about other insects, like bees and mosquitoes; bedbugs should be on that list as well," says Henriksen.
Also watch for traces of white powder, says Johnson; it could be a pesticide used to treat a previous problem.
"Insecticides aren't good for anyone, especially young children, and you might want to ask for another room or switch hotels if you think you're being exposed."
Move two floors away-
Any suspicious marking or evidence of bugs should be enough to warrant a new room, and when it comes to a bedbug scare, hotel staff should be more than willing to oblige.
Request that your new room be at least two floors away from the initial room, says Henriksen, since chances are good that the bugs may spread via the wallboards or electrical sockets.
Speak up-
If you don't like to make waves, it may be tempting to stick with the room you've got, despite a little dirt on the mattress.
But there are potential consequences. Bedbugs, unlike mosquitoes and ticks, do not actively transmit diseases, but a 2011 Canadian study found that they could carry germs from one person to another-including the antibiotic-resistant germ, MRSA.
"Now's the time to be a little bolder and ask the right questions," says Henriksen. "You do not want to be a victim, especially when most hotels will move you without question and will do a proper inspection right away. They don't want their guests to leave the hotel with bedbugs and they don't want the problem to go untreated, either."
Ask about bedbug prevention plans-
Prior to check-in, ask the hotel what practices they've put in place to deal with bedbug prevention and treatment.
"The overwhelming majority of businesses in the hospitality industry are doing a great job in having an action plan in place to protect themselves and their guests," says Henriksen. Many hotels conduct proactive inspections and work with pest management companies to quickly remedy any problems
Prior to check-in, ask the hotel what practices they've put in place to deal with bedbug prevention and treatment.
"The overwhelming majority of businesses in the hospitality industry are doing a great job in having an action plan in place to protect themselves and their guests," says Henriksen. Many hotels conduct proactive inspections and work with pest management companies to quickly remedy any problems
Read reviews (cautiously)-
With a little Internet research, it's easy to find out if bedbugs have been reported at your hotel: The Bed Bug Registry, for example, is a free online database of user-submitted reports across North America. Travel sites like TripAdvisor and Yelp may also offer clues in their customer reviews.
Don't put too much stock in these resources, though, warns Henriksen. "There's no accountability for what people are posting," she says. "It could be a disgruntled employee or a competing property. And even if the hotel does have a room with a problem, they will jump on it right away. Just because one guest room has a problem on Saturday, it certainly doesn't mean they'll be there on Wednesday or that it's a hotel-wide problem."
With a little Internet research, it's easy to find out if bedbugs have been reported at your hotel: The Bed Bug Registry, for example, is a free online database of user-submitted reports across North America. Travel sites like TripAdvisor and Yelp may also offer clues in their customer reviews.
Don't put too much stock in these resources, though, warns Henriksen. "There's no accountability for what people are posting," she says. "It could be a disgruntled employee or a competing property. And even if the hotel does have a room with a problem, they will jump on it right away. Just because one guest room has a problem on Saturday, it certainly doesn't mean they'll be there on Wednesday or that it's a hotel-wide problem."
Pitch a tent-
One way to make sure bugs aren't lurking in your bed on vacation? Bring your lodging with you. "Bedbugs are hitchhikers," says Henriksen. "They come into your life based on you being somewhere else where they are." Because of this, there's little chance you'll come in contact with them if you're pitching a tent in the woods, for example, or traveling in your own mobile home.
Don't feel compelled to avoid hotels forever, though. Wherever you are, there's a chance you could pick up and bring home bedbugs while you're out and about, Henriksen adds.
But if you've planned a camping trip, your chances of encountering bedbugs will likely be lower
One way to make sure bugs aren't lurking in your bed on vacation? Bring your lodging with you. "Bedbugs are hitchhikers," says Henriksen. "They come into your life based on you being somewhere else where they are." Because of this, there's little chance you'll come in contact with them if you're pitching a tent in the woods, for example, or traveling in your own mobile home.
Don't feel compelled to avoid hotels forever, though. Wherever you are, there's a chance you could pick up and bring home bedbugs while you're out and about, Henriksen adds.
But if you've planned a camping trip, your chances of encountering bedbugs will likely be lower. less
Photo by: Getty Images
Have a post-vacation plan-
When you return home from vacation, wash all your clothing-even the items you didn't wear-in hot water. Bedbugs can't survive in temperatures above 122 degrees Fahrenheit, says Henriksen, so this will assure they don't take up residence in your drawers and closets. (Sending delicates to the dry cleaner will work, too.)
Inspect and vacuum out your suitcases before storing them away, as well-and if you've invested in a plastic luggage case, keep it sealed up until you need it next.
When you return home from vacation, wash all your clothing-even the items you didn't wear-in hot water. Bedbugs can't survive in temperatures above 122 degrees Fahrenheit, says Henriksen, so this will assure they don't take up residence in your drawers and closets. (Sending delicates to the dry cleaner will work, too.)
Inspect and vacuum out your suitcases before storing them away, as well-and if you've invested in a plastic luggage case, keep it sealed up until you need it next.
Watch for bedbug bite marks-
Bite marks are one sign that you may have brought bedbugs home with you, says Henriksen. "They often bite in a line-shaped pattern, in threes: In the industry we call that breakfast, lunch, and dinner."
Itching or bites alone aren't enough to confirm an infestation, however. If you experience these symptoms, you'll need a professional home evaluation before you can seek treatment.
Bite marks are one sign that you may have brought bedbugs home with you, says Henriksen. "They often bite in a line-shaped pattern, in threes: In the industry we call that breakfast, lunch, and dinner."
Itching or bites alone aren't enough to confirm an infestation, however. If you experience these symptoms, you'll need a professional home evaluation before you can seek treatment.
Call a professional-
"Bedbugs are not a do-it-yourself pest," says Henriksen. If you suspect that you've brought home bedbugs from a recent vacation, call a pest-management service to conduct an inspection.
A professional will look around your bed for signs of the insects, and may use a bedbug-sniffing dog if he can't identify the source. Once an infestation is confirmed, he may use heat, freezing, vacuuming, or steaming methods to clear your home.
"Bedbugs are not a do-it-yourself pest," says Henriksen. If you suspect that you've brought home bedbugs from a recent vacation, call a pest-management service to conduct an inspection.
A professional will look around your bed for signs of the insects, and may use a bedbug-sniffing dog if he can't identify the source. Once an infestation is confirmed, he may use heat, freezing, vacuuming, or steaming methods to clear your home.
Don't make yourself crazy-
Bedbugs have been found in all 50 states, in many locations-rural, urban, and suburban. "They're an equal-opportunity pest," says Henriksen. "They can be in budget properties as well as four-star resorts."
But there's no reason to douse yourself, your kids, or your home with insecticides, says Johnson.
"Panic and paranoia doesn't help at all," adds Henriksen. "Vigilance is the most important thing-following the checklist, doing an inspection-and those are the things that are going to minimize your likelihood of an infestation."
10 WEIGHT-LOSS MYTHS
Misconceptions about how to lose weight abound, especially on the Internet. Get the facts on shedding pounds now: Start by dispelling these 10 commonly held - but wholly inaccurate - notions.
Myth 1: Carbs spell trouble for dieters.
Fact: Carbohydrates are actually an important source of energy. Even so, that doesn't mean there's nothing to learn from low-carb diets. Carbs are not all created equal, and to help you Drop 5, you want to limit processed carbs such as white bread and croissants. Instead, enjoy beans and whole grains, such as brown rice and whole-wheat bread. And don't forget fruits and vegetables, which provide a host of nutrients and fiber, are low in calories, and can help reduce the risk of obesity and heart disease.
The body also uses carbs as fuel during exercise to burn body fat - another great reason to keep bread (and sandwiches!) on the menu.
Myth 2: Frozen fruits and vegetables are less nutritious than fresh ones.
Fact: That's true only if you live on a farm. Produce picked at the peak of ripeness does have more vitamins and minerals, but nutrient levels drop during shipping and storage. And they sink even further if you add the days that the produce lingers in your crisper. Frozen veggies and fruit, on the other hand, are usually picked ripe and immediately flash frozen, so they retain most of their nutrients. For calorie control, be sure to select frozen produce without added sugar, syrup, sauce, or cheese.
Are eggs bad?
Myth 3: The cholesterol in eggs is bad for you.
Fact: One large egg has 213 milligrams cholesterol, and health experts suggest limiting dietary cholesterol to 300 milligrams a day or less (200 milligrams a day if you have heart disease, diabetes, or high LDL "bad" cholesterol). However, dietary cholesterol's effect on blood cholesterol is still a mystery, and studies suggest that saturated fat and trans fat may have a much bigger impact.
If you have cardiovascular disease, diabetes, or high LDL cholesterol, you should eat no more than 2 eggs per week, but you can have as many egg whites as you like (the cholesterol is in the yolk). Try products like Eggology On-the-Go Egg Whites (zap for 95 seconds in the microwave and presto - a scramble filled with 13 grams of hunger-sating protein) and Egg Beaters.
Myth 4: Skipping breakfast will help you lose weight.
Fact: Skipping meals can lead to weight gain. A recent British study that tracked 6,764 people found that breakfast skippers gained twice as much weight over the course of four years as breakfast eaters. Another research group analyzed government data on 4,200 adults. They found that women who ate breakfast tended to eat fewer calories over the course of the day.
Do food combos work?
Myth 5: Eating the day's foods in certain combinations will help you slim down.
Fact: Seventy years ago, Good Housekeeping Research Institute experts declared this fad nonsense, and we say the same thing today. Almost all foods are combinations of protein, fat, and carbohydrates. In whole milk, for instance, about 20 percent of the calories are from protein, 50 percent from fat, and 30 percent from carbohydrates. The digestive system has no problem handling different types of food at the same time. If you do happen to shed pounds on a "food-combining" diet, it's simply because you're eating fewer calories overall.
Myth 6: Your genes determine your metabolism and body weight.
Fact: Only 25 percent of your body weight is determined by your genes - the rest is the result of your behavior. At any time in life, you can drastically change your body weight by combining low-calorie eating and exercise. And you can increase your metabolism at any age by performing strength and resistance exercises.
Myth 7: You can spot-reduce to lose weight.
Fact: On the contrary, the way to achieve sleeker legs or a flatter stomach, if that's where you're carrying your body fat, is to increase your lean muscle tissue throughout your body. By working all your muscles, you increase your metabolism. Up your metabolism and watch your eating, and you'll start looking the way you want to.
Myth 8: Early morning is the Best time to exercise?st time to exercise.
Fact: "The best time to exercise is anytime you can do it," says Samantha B. Cassetty, M.S., R.D., nutrition director at the Good Housekeeping Research Institute. You get the same payoffs and burn essentially the same number of calories whenever you work out. What's important is doing it regularly. Some studies have shown that first-thing-in-the-morning exercisers are more likely to stick with a regimen than those who start late in the day, but that's because it's probably easier to postpone an evening workout until tomorrow. So whether you have more time or energy in the morning, afternoon, or at night, the important thing is that you do it.
Myth 9: Your body won't burn fat unless you exercise for more than 20 minutes.
Fact: You burn fat around the clock, whether you're exercising or not. For the biggest calorie burn, exercise as hard as you comfortably can (you should still be able to carry on a conversation) for as long as you can.
Myth 10: It's best to starve yourself before an event.
Fact: This plan will backfire because you'll use the "I haven't eaten all day" excuse to stuff yourself when you arrive. Instead, save calories for a party by cutting back slightly at each meal for several days beforehand. Then, make the best use of your calorie allotment. For extra weight-loss insurance, increase your activity a few days before and after a big event
Myth 1: Carbs spell trouble for dieters.
Fact: Carbohydrates are actually an important source of energy. Even so, that doesn't mean there's nothing to learn from low-carb diets. Carbs are not all created equal, and to help you Drop 5, you want to limit processed carbs such as white bread and croissants. Instead, enjoy beans and whole grains, such as brown rice and whole-wheat bread. And don't forget fruits and vegetables, which provide a host of nutrients and fiber, are low in calories, and can help reduce the risk of obesity and heart disease.
The body also uses carbs as fuel during exercise to burn body fat - another great reason to keep bread (and sandwiches!) on the menu.
Myth 2: Frozen fruits and vegetables are less nutritious than fresh ones.
Fact: That's true only if you live on a farm. Produce picked at the peak of ripeness does have more vitamins and minerals, but nutrient levels drop during shipping and storage. And they sink even further if you add the days that the produce lingers in your crisper. Frozen veggies and fruit, on the other hand, are usually picked ripe and immediately flash frozen, so they retain most of their nutrients. For calorie control, be sure to select frozen produce without added sugar, syrup, sauce, or cheese.
Are eggs bad?
Myth 3: The cholesterol in eggs is bad for you.
Fact: One large egg has 213 milligrams cholesterol, and health experts suggest limiting dietary cholesterol to 300 milligrams a day or less (200 milligrams a day if you have heart disease, diabetes, or high LDL "bad" cholesterol). However, dietary cholesterol's effect on blood cholesterol is still a mystery, and studies suggest that saturated fat and trans fat may have a much bigger impact.
If you have cardiovascular disease, diabetes, or high LDL cholesterol, you should eat no more than 2 eggs per week, but you can have as many egg whites as you like (the cholesterol is in the yolk). Try products like Eggology On-the-Go Egg Whites (zap for 95 seconds in the microwave and presto - a scramble filled with 13 grams of hunger-sating protein) and Egg Beaters.
Myth 4: Skipping breakfast will help you lose weight.
Fact: Skipping meals can lead to weight gain. A recent British study that tracked 6,764 people found that breakfast skippers gained twice as much weight over the course of four years as breakfast eaters. Another research group analyzed government data on 4,200 adults. They found that women who ate breakfast tended to eat fewer calories over the course of the day.
Do food combos work?
Myth 5: Eating the day's foods in certain combinations will help you slim down.
Fact: Seventy years ago, Good Housekeeping Research Institute experts declared this fad nonsense, and we say the same thing today. Almost all foods are combinations of protein, fat, and carbohydrates. In whole milk, for instance, about 20 percent of the calories are from protein, 50 percent from fat, and 30 percent from carbohydrates. The digestive system has no problem handling different types of food at the same time. If you do happen to shed pounds on a "food-combining" diet, it's simply because you're eating fewer calories overall.
Myth 6: Your genes determine your metabolism and body weight.
Fact: Only 25 percent of your body weight is determined by your genes - the rest is the result of your behavior. At any time in life, you can drastically change your body weight by combining low-calorie eating and exercise. And you can increase your metabolism at any age by performing strength and resistance exercises.
Myth 7: You can spot-reduce to lose weight.
Fact: On the contrary, the way to achieve sleeker legs or a flatter stomach, if that's where you're carrying your body fat, is to increase your lean muscle tissue throughout your body. By working all your muscles, you increase your metabolism. Up your metabolism and watch your eating, and you'll start looking the way you want to.
Myth 8: Early morning is the Best time to exercise?st time to exercise.
Fact: "The best time to exercise is anytime you can do it," says Samantha B. Cassetty, M.S., R.D., nutrition director at the Good Housekeeping Research Institute. You get the same payoffs and burn essentially the same number of calories whenever you work out. What's important is doing it regularly. Some studies have shown that first-thing-in-the-morning exercisers are more likely to stick with a regimen than those who start late in the day, but that's because it's probably easier to postpone an evening workout until tomorrow. So whether you have more time or energy in the morning, afternoon, or at night, the important thing is that you do it.
Myth 9: Your body won't burn fat unless you exercise for more than 20 minutes.
Fact: You burn fat around the clock, whether you're exercising or not. For the biggest calorie burn, exercise as hard as you comfortably can (you should still be able to carry on a conversation) for as long as you can.
Myth 10: It's best to starve yourself before an event.
Fact: This plan will backfire because you'll use the "I haven't eaten all day" excuse to stuff yourself when you arrive. Instead, save calories for a party by cutting back slightly at each meal for several days beforehand. Then, make the best use of your calorie allotment. For extra weight-loss insurance, increase your activity a few days before and after a big event
6 MONEY MISTAKES EVERYONE MAKES
By Jack Otter
Money Mistake #1: You Used Your Debit Card to Pay for Gas, an Appliance, a Rental Car, Reserve a Hotel Room or Anything Online
Buy a coffee at Starbucks with a debit card and $2.01 will be deducted from your checking account--end of story. But fill up your car for $30 and the gas station might put an $80 "hold" on your checking account for a couple of days until the station reconciles its accounts and transmits your purchase to the bank. While that money is locked up, you can get hit with overdraft charges for subsequent purchases--even if you have enough money in your account.
The worst move is to check in to a hotel with a debit card but pay the bill with a different card. The debit-card company might keep the hold for as long as 15 days, unaware that you paid with another card. Spend four nights in $250 hotel room, and, when the phantom incidentals are added in (a hotel might tack on an estimate for anticipated minibar or room service charges to the "hold"), you could lose access to $1,100 of your own money for half the month.
Solution: Use a credit card--which also comes with protections such as extended warranties, travel insurance and the ability to withhold payment if you don't get what you paid for. Just remember: As found in an experiment at MIT, people using credit seem to be willing to pay far more than they would if they use cash. If you're already carrying a balance, you may be paying the equivalent of an overdraft fee every month in interest charges. In that case, your best bet is to cut up the cards and stick to debit until you've paid off your entire balance.
Money Mistake #2: After a Financial Crash, You Transferred Your Savings to "Safe" Investments
There are three kinds of risk: market risk, inflation risk and emotional risk--and every investment is subject to at least one of them. In the past few years, most people have come to understand market risk. Inflation risk involves the purchasing power of a dollar as it shrinks over time. For example, in 1971, you could get a Cadillac for around $7,000; today an Escalade goes for $45,000. Emotional risk may be the most devastating, and it's the hardest to control. You're probably sick of hearing investment experts like me tell you not to panic when the market hits a rough patch, but here's why we feel so strongly.
The stock market started to get really scary around October 2008: The Dow fell nearly 700 points in just one day. No wonder investors dumped $31 billion in stock funds over the next five months, right before the market bottomed. How'd that work out for investors who panicked? According to an analysis by Vanguard for this article, if everyone had put that money in cash--savings accounts and money markets--it would be worth $31.1 billion as of March 2012. If all those investors had put it in bonds, it would have done a little better-growing to $38 billion. Had it just remained in the market? It would have grown to $63 billion. So if you sold your stock funds in the teeth of the financial crisis and locked in your losses, your account hasn't grown (in fact, you may have lost purchasing power, thanks to inflation). If you stuck it out, you doubled your money.
Solution: You've heard it before: You need stocks to ensure a well-funded retirement. One option for nervous investors is to use a target-date fund, which will automatically reduce (market) risk as you get closer to retirement. Vanguard found that target-date fund investors were less likely to sell in the bear market than those who owned pure stock funds. And women, according to Vanguard, were 10 percent less likely to sell than men, which jibes with other studies that have found that women trade less and therefore perform better.
Money Mistake #3: You Forgot What Pampering Yourself Really Means
Think back to the first time you experienced a favorite splurge--try to recall something that so lit up the pleasure centers of your brain it is still seared in your memory. Now think about the last time you spent money on the same thing. Not so memorable? It's called "hedonic adaptation," and it's why, no matter what we have, we always want more. Expensive coffee every morning isn't a treat; it's a habit.
Solution: Step one: I know you've heard this before, but you need to create a budget. By putting your priorities down on paper, and funding the top priorities first, you can prevent yourself from paying for your barista's retirement instead of your own.
Step two: Reward good behavior. One of the reasons it's so hard to be a disciplined saver is that it's much easier to imagine the pleasure you'll get from that Frappuccino today than to picture what that $4 will be worth 20 or 30 or 40 years from now. Besides, what will you spend it on then anyway? Will caffeine still be legal? Reward yourself for virtuous saving behavior by splurging with 5 or 10 percent of money set aside for savings. But spend it only on something you don't buy all the time. You'll associate the reward with the saving, increasing the odds you'll continue to be disciplined.
Money Mistake #4: You Started to Pay Extra on Your Mortgage to Pay Off Your House Early
Paying off your house early sounds like a financially smart move. And it's hard to put a price on peace of mind. But a study by two University of Texas professors and a Federal Reserve banker found that diverting that money instead to a 401(k) was a better move. It's a long academic study, but the key is this: You pay off your mortgage with after-tax dollars, which means that for every $1 you make, only 70 cents or so goes to the bank.
Solution: Contribute pre-tax dollars to your 401(k), so the full buck goes in. Make that $1.50 if you get a company match. As that money compounds over the years, you come out far ahead.
Money Mistake #5: You Paid Too Much in Fees
It happens so often you may be numb to them by now: the carry-on-bag cost to the FCC line charge to the inconvenient "convenience fee" for ordering your movie tickets online. But here are a few entirely unnecessary fees that can really add up.
Prepaid cards: To take one example, the Rush Unlimited Card from Visa charges $3.95 to $14.95 for signing up, depending on which design you choose. (Seriously.) A monthly fee of up to $7.95, $2.50 for a cash withdrawal, and 50 cents just for checking your balance. Want a paper statement? That's another buck. Do you avoid carrying cash for fear you might lose it? Prepaid cards guarantee you will.
Solution: If you have enough money to load a prepaid card, you can open a savings account at many credit unions or an online bank such as ING Direct. There is no minimum. There are no fees. You get a free debit card. And instead of you paying the bank, the bank pays you a little bit of interest.
Layaway: There's something appealing about the return of the old-fashioned layaway--you don't own the item until you've actually ponied up the cash. But several large department and discount stores charge fees of $5 to $10, plus cancellation fees of $10 to $25.
Solution: Get an envelope, put your payments in it every two weeks, and once you have enough to pay for the item, head to the store.
Mutual funds: There may be no single fee that will take more of your money over your lifetime than the expense ratio in your mutual funds. When writing my book, I had to run the math on two different calculators, because the numbers were so big I was sure I'd made a mistake. All funds charge fees, but by using low-cost index funds, you'll save tons of money.
Here's an example using an SEC calculator: Lisa is 30 years old, and she and her husband have $40,000 in stock funds their 401(k)s. If the funds charge the average expense ratio of 1.3 percent, they will have $270,000 at age 65, assuming 7 percent annual returns and no more contributions. If they invest instead in a low-cost index fund that charges 0.07 percent, and earn the same return, they would have $417,000 at retirement. That 1.3 percent eats up $170,000 over three decades. Expense ratios are the single best indicator of returns: The lower they are, the more you'll make.
Solution: Log on to your 401(k), check the expense ratios on your funds today, and if you have the option, switch into index funds. If you have an old 401(k) that doesn't offer index funds, consider rolling it over into an IRA, where you get to choose the investments.
Money Mistake #6: You Fell in Love
Love can cause money problems--but not the ones you might expect. Most individuals have an internal financial math that makes their budget work: They cheap out on the things they don't care about and splurge on things they value. For instance, you may be perfectly happy to keep your grocery bills low by eating cereal eight times a week so you can splash out on clothing. Then you fall in love with a guy who lives in blue jeans and flip-flops but would never eat day-old bread. It's easy to start sharing each other's pleasures, but hard to give up our own. So you take his wardrobe up a notch, and he buys truffle salt at the grocery store...and as a couple, you pile on the new expenses while abandoning your former budgeting strategies.
Solution: Asking partners to stop doing the things that make them happy is a great way to build resentment and encourage financial infidelity. So instead, start with the fun stuff: Come up with a list of what you both value most and together build a budget that will help you achieve those goals. During that process, you'll each have to make sacrifices, but it won't feel as if your partner is living it up while you are being denied.
Money Mistake #1: You Used Your Debit Card to Pay for Gas, an Appliance, a Rental Car, Reserve a Hotel Room or Anything Online
Buy a coffee at Starbucks with a debit card and $2.01 will be deducted from your checking account--end of story. But fill up your car for $30 and the gas station might put an $80 "hold" on your checking account for a couple of days until the station reconciles its accounts and transmits your purchase to the bank. While that money is locked up, you can get hit with overdraft charges for subsequent purchases--even if you have enough money in your account.
The worst move is to check in to a hotel with a debit card but pay the bill with a different card. The debit-card company might keep the hold for as long as 15 days, unaware that you paid with another card. Spend four nights in $250 hotel room, and, when the phantom incidentals are added in (a hotel might tack on an estimate for anticipated minibar or room service charges to the "hold"), you could lose access to $1,100 of your own money for half the month.
Solution: Use a credit card--which also comes with protections such as extended warranties, travel insurance and the ability to withhold payment if you don't get what you paid for. Just remember: As found in an experiment at MIT, people using credit seem to be willing to pay far more than they would if they use cash. If you're already carrying a balance, you may be paying the equivalent of an overdraft fee every month in interest charges. In that case, your best bet is to cut up the cards and stick to debit until you've paid off your entire balance.
Money Mistake #2: After a Financial Crash, You Transferred Your Savings to "Safe" Investments
There are three kinds of risk: market risk, inflation risk and emotional risk--and every investment is subject to at least one of them. In the past few years, most people have come to understand market risk. Inflation risk involves the purchasing power of a dollar as it shrinks over time. For example, in 1971, you could get a Cadillac for around $7,000; today an Escalade goes for $45,000. Emotional risk may be the most devastating, and it's the hardest to control. You're probably sick of hearing investment experts like me tell you not to panic when the market hits a rough patch, but here's why we feel so strongly.
The stock market started to get really scary around October 2008: The Dow fell nearly 700 points in just one day. No wonder investors dumped $31 billion in stock funds over the next five months, right before the market bottomed. How'd that work out for investors who panicked? According to an analysis by Vanguard for this article, if everyone had put that money in cash--savings accounts and money markets--it would be worth $31.1 billion as of March 2012. If all those investors had put it in bonds, it would have done a little better-growing to $38 billion. Had it just remained in the market? It would have grown to $63 billion. So if you sold your stock funds in the teeth of the financial crisis and locked in your losses, your account hasn't grown (in fact, you may have lost purchasing power, thanks to inflation). If you stuck it out, you doubled your money.
Solution: You've heard it before: You need stocks to ensure a well-funded retirement. One option for nervous investors is to use a target-date fund, which will automatically reduce (market) risk as you get closer to retirement. Vanguard found that target-date fund investors were less likely to sell in the bear market than those who owned pure stock funds. And women, according to Vanguard, were 10 percent less likely to sell than men, which jibes with other studies that have found that women trade less and therefore perform better.
Money Mistake #3: You Forgot What Pampering Yourself Really Means
Think back to the first time you experienced a favorite splurge--try to recall something that so lit up the pleasure centers of your brain it is still seared in your memory. Now think about the last time you spent money on the same thing. Not so memorable? It's called "hedonic adaptation," and it's why, no matter what we have, we always want more. Expensive coffee every morning isn't a treat; it's a habit.
Solution: Step one: I know you've heard this before, but you need to create a budget. By putting your priorities down on paper, and funding the top priorities first, you can prevent yourself from paying for your barista's retirement instead of your own.
Step two: Reward good behavior. One of the reasons it's so hard to be a disciplined saver is that it's much easier to imagine the pleasure you'll get from that Frappuccino today than to picture what that $4 will be worth 20 or 30 or 40 years from now. Besides, what will you spend it on then anyway? Will caffeine still be legal? Reward yourself for virtuous saving behavior by splurging with 5 or 10 percent of money set aside for savings. But spend it only on something you don't buy all the time. You'll associate the reward with the saving, increasing the odds you'll continue to be disciplined.
Money Mistake #4: You Started to Pay Extra on Your Mortgage to Pay Off Your House Early
Paying off your house early sounds like a financially smart move. And it's hard to put a price on peace of mind. But a study by two University of Texas professors and a Federal Reserve banker found that diverting that money instead to a 401(k) was a better move. It's a long academic study, but the key is this: You pay off your mortgage with after-tax dollars, which means that for every $1 you make, only 70 cents or so goes to the bank.
Solution: Contribute pre-tax dollars to your 401(k), so the full buck goes in. Make that $1.50 if you get a company match. As that money compounds over the years, you come out far ahead.
Money Mistake #5: You Paid Too Much in Fees
It happens so often you may be numb to them by now: the carry-on-bag cost to the FCC line charge to the inconvenient "convenience fee" for ordering your movie tickets online. But here are a few entirely unnecessary fees that can really add up.
Prepaid cards: To take one example, the Rush Unlimited Card from Visa charges $3.95 to $14.95 for signing up, depending on which design you choose. (Seriously.) A monthly fee of up to $7.95, $2.50 for a cash withdrawal, and 50 cents just for checking your balance. Want a paper statement? That's another buck. Do you avoid carrying cash for fear you might lose it? Prepaid cards guarantee you will.
Solution: If you have enough money to load a prepaid card, you can open a savings account at many credit unions or an online bank such as ING Direct. There is no minimum. There are no fees. You get a free debit card. And instead of you paying the bank, the bank pays you a little bit of interest.
Layaway: There's something appealing about the return of the old-fashioned layaway--you don't own the item until you've actually ponied up the cash. But several large department and discount stores charge fees of $5 to $10, plus cancellation fees of $10 to $25.
Solution: Get an envelope, put your payments in it every two weeks, and once you have enough to pay for the item, head to the store.
Mutual funds: There may be no single fee that will take more of your money over your lifetime than the expense ratio in your mutual funds. When writing my book, I had to run the math on two different calculators, because the numbers were so big I was sure I'd made a mistake. All funds charge fees, but by using low-cost index funds, you'll save tons of money.
Here's an example using an SEC calculator: Lisa is 30 years old, and she and her husband have $40,000 in stock funds their 401(k)s. If the funds charge the average expense ratio of 1.3 percent, they will have $270,000 at age 65, assuming 7 percent annual returns and no more contributions. If they invest instead in a low-cost index fund that charges 0.07 percent, and earn the same return, they would have $417,000 at retirement. That 1.3 percent eats up $170,000 over three decades. Expense ratios are the single best indicator of returns: The lower they are, the more you'll make.
Solution: Log on to your 401(k), check the expense ratios on your funds today, and if you have the option, switch into index funds. If you have an old 401(k) that doesn't offer index funds, consider rolling it over into an IRA, where you get to choose the investments.
Money Mistake #6: You Fell in Love
Love can cause money problems--but not the ones you might expect. Most individuals have an internal financial math that makes their budget work: They cheap out on the things they don't care about and splurge on things they value. For instance, you may be perfectly happy to keep your grocery bills low by eating cereal eight times a week so you can splash out on clothing. Then you fall in love with a guy who lives in blue jeans and flip-flops but would never eat day-old bread. It's easy to start sharing each other's pleasures, but hard to give up our own. So you take his wardrobe up a notch, and he buys truffle salt at the grocery store...and as a couple, you pile on the new expenses while abandoning your former budgeting strategies.
Solution: Asking partners to stop doing the things that make them happy is a great way to build resentment and encourage financial infidelity. So instead, start with the fun stuff: Come up with a list of what you both value most and together build a budget that will help you achieve those goals. During that process, you'll each have to make sacrifices, but it won't feel as if your partner is living it up while you are being denied.
Monday 14 May 2012
THINGS TO SAY AND NOT TO SAY TO PEOPLE WITH DEPRESSION
How to show you care
What do you say to someone who’s depressed? All too often, it’s the wrong thing.
“People still have such a cloudy idea of what mental illness is,” says Kathleen Brannon, of Herndon, Va.
“Sometimes people will say, ‘Oh, you’re depressed? Yeah, I’ve been depressed,’ and you realize just the way they say it that, nooo, it’s not quite the same thing. It’s not just that I’m feeling sad or blue.”
Below is a list of helpful things to tell someone battling depression, followed by what not to say, courtesy of the Depression Alliance.
I’m here for you
What to say:
You’re not alone in this.
What NOT to say:
There’s always someone worse off than you are.
You matter
What to say:
You are important to me.
What NOT to say:
No one ever said that life was fair.
Let me help
What to say:
Do you want a hug?
What NOT to say:
Stop feeling sorry for yourself.
Depression is real
What to say:
You are not going crazy.
What NOT to say:
So you’re depressed. Aren’t you always?
There is hope
What to say:
We are not on this earth to see through one another, but to see one another through.
What NOT to say:
Try not to be so depressed.
You can survive this
What to say:
When all this is over, I’ll still be here and so will you.
What NOT to say:
It’s your own fault.
I’ll do my best to understand
What to say:
I can’t really understand what you are feeling, but I can offer my compassion.
What NOT to say:
Believe me, I know how you feel. I was depressed once for several days.
You won’t drive me away
What to say:
I’m not going to leave you or abandon you.
What NOT to say:
I think your depression is a way of punishing us.
I care about you
What to say:
I love you. (Say this only if you mean it.)
What NOT to say:
Haven’t you grown tired of all this “me, me, me” stuff yet?
We’ll get through this together
What to say:
I’m sorry that you’re in so much pain. I am not going to leave you. I am going to take care of myself, so you don’t need to worry that your pain might hurt me.
What NOT to say:
Have you tried chamomile tea?
What do you say to someone who’s depressed? All too often, it’s the wrong thing.
“People still have such a cloudy idea of what mental illness is,” says Kathleen Brannon, of Herndon, Va.
“Sometimes people will say, ‘Oh, you’re depressed? Yeah, I’ve been depressed,’ and you realize just the way they say it that, nooo, it’s not quite the same thing. It’s not just that I’m feeling sad or blue.”
Below is a list of helpful things to tell someone battling depression, followed by what not to say, courtesy of the Depression Alliance.
I’m here for you
What to say:
You’re not alone in this.
What NOT to say:
There’s always someone worse off than you are.
You matter
What to say:
You are important to me.
What NOT to say:
No one ever said that life was fair.
Let me help
What to say:
Do you want a hug?
What NOT to say:
Stop feeling sorry for yourself.
Depression is real
What to say:
You are not going crazy.
What NOT to say:
So you’re depressed. Aren’t you always?
There is hope
What to say:
We are not on this earth to see through one another, but to see one another through.
What NOT to say:
Try not to be so depressed.
You can survive this
What to say:
When all this is over, I’ll still be here and so will you.
What NOT to say:
It’s your own fault.
I’ll do my best to understand
What to say:
I can’t really understand what you are feeling, but I can offer my compassion.
What NOT to say:
Believe me, I know how you feel. I was depressed once for several days.
You won’t drive me away
What to say:
I’m not going to leave you or abandon you.
What NOT to say:
I think your depression is a way of punishing us.
I care about you
What to say:
I love you. (Say this only if you mean it.)
What NOT to say:
Haven’t you grown tired of all this “me, me, me” stuff yet?
We’ll get through this together
What to say:
I’m sorry that you’re in so much pain. I am not going to leave you. I am going to take care of myself, so you don’t need to worry that your pain might hurt me.
What NOT to say:
Have you tried chamomile tea?
HOW TO HELP SOMEONE DEPRESSED
When someone you know and love is clinically depressed, you want to be there for that person. Still, keep in mind that your friend or loved one has a medical condition, so giving support may mean more than just offering a shoulder to cry on.
“There are many things you can do to make them feel better,” says Jackie Gollan, PhD, assistant professor in the department of psychiatry and behavioral sciences at Northwestern University Feinberg School of Medicine in Chicago, but medical care may be what they really need to recover.
Here are nine helpful things you can do for someone with depression.
Realize treatment is key
Depression is a medical condition requiring medical care. As a family member or friend, you can listen to the person and give your support, but that might not be enough.
If you keep this in mind, it can prevent you from losing patience or getting frustrated with them because your best efforts don't "cure" their depression.
"People that are depressed can't sleep it off; they can't avoid it," says Gollan. "You can give care and support, but it's not going to solve the problem."
Get active in their care
The best thing you can do for someone with depression is support his or her treatment. Tell your friend or loved one that depression is a medical problem and ignoring it will not make it go away.
"If someone breaks their leg, they are taken to a doctor or hospital," says Gollan. "If someone has depression, they need medical care and psychosocial support."
Talk about it
Let them know that you and others care about them and are available for support. Offer to drive them to treatment or, if they want to talk to you about how they're feeling, know what to listen for.
"This can reduce risk of suicide," says Gollan. "Listen carefully for signs of hopelessness and pessimism, and don't be afraid to call a treatment provider for help or even take them to the ER if their safety is in question."
Stay in contact
Call or visit the person and invite her or him to join you in daily activities. People who are depressed may become isolated because they don't want to "bother" other people.
You may need to work extra hard to support and engage someone who's depressed.
"Activities that promote a sense of accomplishment, reward, or pleasure are directly helpful in improving depression," says Gollan. "Choose something that the person finds interesting." Still, keep in mind that they may not feel interested in the activity right away.
Routines that promote exercise, nutrition, and a healthy amount of sleep are helpful.
Focus on small goals
A depressed person may ask, "Why bother? Why should I get out of bed today?" You can help answer these questions and offer positive reinforcement.
"Depressive avoidance and passivity can be reduced through activation [to help the person regain a sense of reward] and small goals of accomplishment," says Gollan.
Document and praise small, daily achievements—even something as simple as getting out of bed.
Read all about it
Books about depression can be useful, especially when they are reliable sources of advice or guidance that's known to help people with depression.
Books can often shed light on the types of treatment available.
Gollan recommends books like The Feeling Good Handbook, Mind Over Mood, and Overcoming Depression One Step at a Time.
"Blogs are pretty risky," she says, "unless you are sure the sources are reliable."
Find local services
Use support services in your community or online resources such as National Alliance on Mental Illness to help you find the right specialists to consult on depression treatment. A primary-care physician or an ob/gyn can also provide referrals for a psychiatrist.
Some people with depression may not recognize that they're depressed. Explain to them that the condition can get progressively worse, even become chronic, if not treated early. Hence, it's worth investigating supportive services and specialists.
Encourage doctor visits
Encourage the person to visit a physician or psychologist; take medications as prescribed; and participate in cognitive behavioral therapy for depression.
Gollan suggests checking the Association for Behavioral and Cognitive Therapies
Pay attention
If someone you love has been depressed in the past, pay attention if the person is experiencing some of the riskier life phases (in terms of depression), such as adolescence or a recent childbirth.
Also, if the going is rough for him or her emotionally due to marital separation, divorce, job loss, a death in the family, or other serious stress, be ready to step in to help.
“There are many things you can do to make them feel better,” says Jackie Gollan, PhD, assistant professor in the department of psychiatry and behavioral sciences at Northwestern University Feinberg School of Medicine in Chicago, but medical care may be what they really need to recover.
Here are nine helpful things you can do for someone with depression.
Realize treatment is key
Depression is a medical condition requiring medical care. As a family member or friend, you can listen to the person and give your support, but that might not be enough.
If you keep this in mind, it can prevent you from losing patience or getting frustrated with them because your best efforts don't "cure" their depression.
"People that are depressed can't sleep it off; they can't avoid it," says Gollan. "You can give care and support, but it's not going to solve the problem."
Get active in their care
The best thing you can do for someone with depression is support his or her treatment. Tell your friend or loved one that depression is a medical problem and ignoring it will not make it go away.
"If someone breaks their leg, they are taken to a doctor or hospital," says Gollan. "If someone has depression, they need medical care and psychosocial support."
Talk about it
Let them know that you and others care about them and are available for support. Offer to drive them to treatment or, if they want to talk to you about how they're feeling, know what to listen for.
"This can reduce risk of suicide," says Gollan. "Listen carefully for signs of hopelessness and pessimism, and don't be afraid to call a treatment provider for help or even take them to the ER if their safety is in question."
Stay in contact
Call or visit the person and invite her or him to join you in daily activities. People who are depressed may become isolated because they don't want to "bother" other people.
You may need to work extra hard to support and engage someone who's depressed.
"Activities that promote a sense of accomplishment, reward, or pleasure are directly helpful in improving depression," says Gollan. "Choose something that the person finds interesting." Still, keep in mind that they may not feel interested in the activity right away.
Routines that promote exercise, nutrition, and a healthy amount of sleep are helpful.
Focus on small goals
A depressed person may ask, "Why bother? Why should I get out of bed today?" You can help answer these questions and offer positive reinforcement.
"Depressive avoidance and passivity can be reduced through activation [to help the person regain a sense of reward] and small goals of accomplishment," says Gollan.
Document and praise small, daily achievements—even something as simple as getting out of bed.
Read all about it
Books about depression can be useful, especially when they are reliable sources of advice or guidance that's known to help people with depression.
Books can often shed light on the types of treatment available.
Gollan recommends books like The Feeling Good Handbook, Mind Over Mood, and Overcoming Depression One Step at a Time.
"Blogs are pretty risky," she says, "unless you are sure the sources are reliable."
Find local services
Use support services in your community or online resources such as National Alliance on Mental Illness to help you find the right specialists to consult on depression treatment. A primary-care physician or an ob/gyn can also provide referrals for a psychiatrist.
Some people with depression may not recognize that they're depressed. Explain to them that the condition can get progressively worse, even become chronic, if not treated early. Hence, it's worth investigating supportive services and specialists.
Encourage doctor visits
Encourage the person to visit a physician or psychologist; take medications as prescribed; and participate in cognitive behavioral therapy for depression.
Gollan suggests checking the Association for Behavioral and Cognitive Therapies
Pay attention
If someone you love has been depressed in the past, pay attention if the person is experiencing some of the riskier life phases (in terms of depression), such as adolescence or a recent childbirth.
Also, if the going is rough for him or her emotionally due to marital separation, divorce, job loss, a death in the family, or other serious stress, be ready to step in to help.
DEPRESSION
There are many well-known depression triggers: Trauma, grief, financial troubles, and unemployment are just a few. But if you are depressed and none of these apply to you, it can be hard to pinpoint a specific cause.
In truth, there may not be a concrete reason for your depression. But here are some little-known causes to consider.
It's no surprise that sleep deprivation can lead to irritability, but it could also increase the risk of depression.
A 2007 study found that when healthy participants were deprived of sleep, they had greater brain activity after viewing upsetting images than their well-rested counterparts, which is similar to the reaction that depressed patients have, noted one of the study authors.
"If you don't sleep, you don't have time to replenish [brain cells], the brain stops functioning well, and one of the many factors that could lead to is depression," says Matthew Edlund, MD, director of the Center for Circadian Medicine, in Sarasota, Fla., and author of The Power of Rest.
Smoking has long been linked with depression, though it's a chicken-or-egg scenario: People who are depression-prone may be more likely to take up the habit.
However, nicotine is known to affect neurotransmitter activity in the brain, resulting in higher levels of dopamine and serotonin (which is also the mechanism of action for antidepressant drugs).
This may explain the addictive nature of the drug, and the mood swings that come with withdrawal, as well as why depression is associated with smoking cessation. Avoiding cigarettes—and staying smoke free—could help balance your brain chemicals.
When the thyroid, a butterfly-shaped gland in the neck, doesn't produce enough thyroid hormone, it's known as hypothyroidism, and depression is one of its symptoms. This hormone is multifunctional, but one of its main tasks is to act as a neurotransmitter and regulate serotonin levels. If you experience new depression symptoms—particularly along with cold sensitivity, constipation, and fatigue—a thyroid test couldn't hurt. Hypothyroidism is treatable with medication.
Spending too much time in chat rooms and on social-networking sites? A number of studies now suggest that this can be associated with depression, particularly in teens and preteens. Internet addicts may struggle with real-life human interaction and a lack of companionship, and they may have an unrealistic view of the world. Some experts even call it "Facebook depression."
In a 2010 study, researchers found that about 1.2% of people ages 16 to 51 spent an inordinate amount of time online, and that they had a higher rate of moderate to severe depression. However, the researchers noted that it is not clear if Internet overuse leads to depression or if depressed people are more likely to use the Internet.
When something important comes to an end, like a TV show, movie, or a big home renovation, it can trigger depression in some people. In 2009, some Avatar fans reported feeling depressed and even suicidal because the movie's fictional world wasn't real. There was a similar reaction to the final installments of the Harry Potter movies.
"People experience distress when they're watching primarily for companionship," said Emily Moyer-Gusé, PhD, assistant professor of communication at Ohio State University, in Columbus. With Avatar, Moyer-Gusé suspects people were "swept up in a narrative forgetting about real life and [their] own problems."
You can endlessly debate whether city or country life is better. But research has found that people living in urban settings do have a 39% higher risk of mood disorders than those in rural regions. A 2011 study in the journal Nature offers an explanation for this trend: City dwellers have more activity in the part of the brain that regulates stress. And higher levels of stress could lead to psychotic disorders.
Depression rates also vary by country and state. Some states have higher rates of depression and affluent nations having higher rates than low-income nations. Even altitude may play a role, with suicide risk going up with altitude.
The sheer number of options available—whether it's face cream, breakfast cereal, or appliances—can be overwhelming. That's not a problem for shoppers who pick the first thing that meets their needs, according to some psychologists. However, some people respond to choice overload by maximizing, or exhaustively reviewing their options in the search for the very best item. Research suggests that this coping style is linked to perfectionism and depression.
Lack of fish on diet
Low intake of omega-3 fatty acids, found in salmon and vegetable oils, may be associated with a greater risk of depression. A 2004 Finnish study found an association between eating less fish and depression in women, but not in men. These fatty acids regulate neurotransmitters like serotonin, which could explain the link. Fish oil supplements may work too; at least one study found they helped depression in people with bipolar disorder.
Poor sibling relationships
Although unhappy relationships with anyone can cause depression, a 2007 study in the American Journal of Psychiatry found that men who didn't get along with their siblings before age 20 were more likely to be depressed later in life than those who did. Although it's not clear what's so significant about sibling relationships (the same wasn't true for relationships with parents), researchers suggest that they could help children develop the ability to relate with peers and socialize. Regardless of the reason, too much squabbling is associated with a greater risk of developing depression before age 50.
Birth control pills
Like any medication, the Pill can have side effects. Oral contraceptives contain a synthetic version of progesterone, which studies suggest can lead to depression in some women. The reason is still unknown, says Hilda Hutcherson, MD, clinical professor of obstetrics and gynecology at Columbia University, in New York. "It doesn't happen to everyone, but if women have a history of depression or are prone to depression, they have an increased chance of experiencing depression symptoms while taking birth control pills," Dr. Hutcherson says. "Some women just can't take the Pill; that's when we start looking into alternative contraception, like a diaphragm, which doesn't contain hormones."
Rx medications
Depression is a side effect of many medications. For example, Accutane and its generic version (isotretinoin) are prescribed to clear up severe acne, but depression and suicidal thoughts are a potential risk for some people. Depression is a possible side effect for anxiety and insomnia drugs, including Valium and Xanax; Lopressor, prescribed to treat high blood pressure; cholesterol-lowering drugs including Lipitor; and Premarin for menopausal symptoms. Read the potential side effects when you take a new medication, and always check with your doctor to see if you might be at risk.
Summer weather
Seasonal affective disorder (SAD) is most commonly associated with winter blues, and it afflicts about 5% of Americans.
But for less than 1% of those people, this form of depression strikes in the summer. Warm weather depression arises when the body experiences a "delay adjusting to new seasons," says Alfred Lewy, MD, professor of psychiatry at Oregon Health and Science University, in Portland.
Instead of waking and enjoying dawn, the body has a hard time adjusting, he says, which could be due to imbalances in brain chemistry and the hormone melatonin.
In truth, there may not be a concrete reason for your depression. But here are some little-known causes to consider.
It's no surprise that sleep deprivation can lead to irritability, but it could also increase the risk of depression.
A 2007 study found that when healthy participants were deprived of sleep, they had greater brain activity after viewing upsetting images than their well-rested counterparts, which is similar to the reaction that depressed patients have, noted one of the study authors.
"If you don't sleep, you don't have time to replenish [brain cells], the brain stops functioning well, and one of the many factors that could lead to is depression," says Matthew Edlund, MD, director of the Center for Circadian Medicine, in Sarasota, Fla., and author of The Power of Rest.
Smoking has long been linked with depression, though it's a chicken-or-egg scenario: People who are depression-prone may be more likely to take up the habit.
However, nicotine is known to affect neurotransmitter activity in the brain, resulting in higher levels of dopamine and serotonin (which is also the mechanism of action for antidepressant drugs).
This may explain the addictive nature of the drug, and the mood swings that come with withdrawal, as well as why depression is associated with smoking cessation. Avoiding cigarettes—and staying smoke free—could help balance your brain chemicals.
When the thyroid, a butterfly-shaped gland in the neck, doesn't produce enough thyroid hormone, it's known as hypothyroidism, and depression is one of its symptoms. This hormone is multifunctional, but one of its main tasks is to act as a neurotransmitter and regulate serotonin levels. If you experience new depression symptoms—particularly along with cold sensitivity, constipation, and fatigue—a thyroid test couldn't hurt. Hypothyroidism is treatable with medication.
Spending too much time in chat rooms and on social-networking sites? A number of studies now suggest that this can be associated with depression, particularly in teens and preteens. Internet addicts may struggle with real-life human interaction and a lack of companionship, and they may have an unrealistic view of the world. Some experts even call it "Facebook depression."
In a 2010 study, researchers found that about 1.2% of people ages 16 to 51 spent an inordinate amount of time online, and that they had a higher rate of moderate to severe depression. However, the researchers noted that it is not clear if Internet overuse leads to depression or if depressed people are more likely to use the Internet.
When something important comes to an end, like a TV show, movie, or a big home renovation, it can trigger depression in some people. In 2009, some Avatar fans reported feeling depressed and even suicidal because the movie's fictional world wasn't real. There was a similar reaction to the final installments of the Harry Potter movies.
"People experience distress when they're watching primarily for companionship," said Emily Moyer-Gusé, PhD, assistant professor of communication at Ohio State University, in Columbus. With Avatar, Moyer-Gusé suspects people were "swept up in a narrative forgetting about real life and [their] own problems."
You can endlessly debate whether city or country life is better. But research has found that people living in urban settings do have a 39% higher risk of mood disorders than those in rural regions. A 2011 study in the journal Nature offers an explanation for this trend: City dwellers have more activity in the part of the brain that regulates stress. And higher levels of stress could lead to psychotic disorders.
Depression rates also vary by country and state. Some states have higher rates of depression and affluent nations having higher rates than low-income nations. Even altitude may play a role, with suicide risk going up with altitude.
The sheer number of options available—whether it's face cream, breakfast cereal, or appliances—can be overwhelming. That's not a problem for shoppers who pick the first thing that meets their needs, according to some psychologists. However, some people respond to choice overload by maximizing, or exhaustively reviewing their options in the search for the very best item. Research suggests that this coping style is linked to perfectionism and depression.
Lack of fish on diet
Low intake of omega-3 fatty acids, found in salmon and vegetable oils, may be associated with a greater risk of depression. A 2004 Finnish study found an association between eating less fish and depression in women, but not in men. These fatty acids regulate neurotransmitters like serotonin, which could explain the link. Fish oil supplements may work too; at least one study found they helped depression in people with bipolar disorder.
Poor sibling relationships
Although unhappy relationships with anyone can cause depression, a 2007 study in the American Journal of Psychiatry found that men who didn't get along with their siblings before age 20 were more likely to be depressed later in life than those who did. Although it's not clear what's so significant about sibling relationships (the same wasn't true for relationships with parents), researchers suggest that they could help children develop the ability to relate with peers and socialize. Regardless of the reason, too much squabbling is associated with a greater risk of developing depression before age 50.
Birth control pills
Like any medication, the Pill can have side effects. Oral contraceptives contain a synthetic version of progesterone, which studies suggest can lead to depression in some women. The reason is still unknown, says Hilda Hutcherson, MD, clinical professor of obstetrics and gynecology at Columbia University, in New York. "It doesn't happen to everyone, but if women have a history of depression or are prone to depression, they have an increased chance of experiencing depression symptoms while taking birth control pills," Dr. Hutcherson says. "Some women just can't take the Pill; that's when we start looking into alternative contraception, like a diaphragm, which doesn't contain hormones."
Rx medications
Depression is a side effect of many medications. For example, Accutane and its generic version (isotretinoin) are prescribed to clear up severe acne, but depression and suicidal thoughts are a potential risk for some people. Depression is a possible side effect for anxiety and insomnia drugs, including Valium and Xanax; Lopressor, prescribed to treat high blood pressure; cholesterol-lowering drugs including Lipitor; and Premarin for menopausal symptoms. Read the potential side effects when you take a new medication, and always check with your doctor to see if you might be at risk.
Summer weather
Seasonal affective disorder (SAD) is most commonly associated with winter blues, and it afflicts about 5% of Americans.
But for less than 1% of those people, this form of depression strikes in the summer. Warm weather depression arises when the body experiences a "delay adjusting to new seasons," says Alfred Lewy, MD, professor of psychiatry at Oregon Health and Science University, in Portland.
Instead of waking and enjoying dawn, the body has a hard time adjusting, he says, which could be due to imbalances in brain chemistry and the hormone melatonin.
HIDE YOUR GREYS
When you're looking to cover up grays, there are a few ways to do it.
You can use a semi-permanent hair color if you want the color to last for just a few shampoos (great, for example, if you want quick coverage for a party). If you're looking to make a long-term commitment, you'll want to seek out permanent color. Rather than washing out, this type of dye needs to grow out of your hair-leaving dreaded gray roots in its wake.
But somewhere in the middle lies the hair color sweet spot that many women crave. It's called demi-permanent hair color.
"This type of product will stay in the hair for 28 shampoos," explains Teca Lewellyn, a Procter & Gamble Beauty Scientist. "So, depending on how frequently you wash your hair, it will take about a month to a month and half to gently fade away."
Here's how it works: Demi-permanent hair color molecules get under the outer cuticle of the hair shaft but, unlike permanent dyes, they don't penetrate the deeper cortex. "They basically get temporarily stuck just beneath the cuticle until they are washed out," says Lewellyn. "The difference with permanent color is that the dye has to swell the cuticle to make it lift and allow the molecules to make their way into the cortex deep inside the hair shaft."
Demi-permanent may not be the answer for everyone and every hair situation, but it does have several key advantages.
It can cover up to 70 percent of your grays.
"It's a great solution for someone who's just starting to go gray and wants to experiment with color," says Lisa Evan, a colorist at Mario Russo Salon in Boston. "It gives a very natural result because the grays will take the color differently from the other strands, which means hair ends up with an almost highlighted look."
You'll never have obvious roots.
Permanent color invades the hair shaft and lodges itself there, well, permanently. So instead of fading away gradually, like demi-permanent color does, your hair stays whatever color you've dyed it, and as your hair grows, the new stuff at the roots will be the old color (or gray). With demi-permanent there's no obvious line of demarcation so you don't need to worry about touching up your roots every few weeks.
Your hair will look healthy and shiny.
"Demi-permanent is much gentler on the hair than permanent color," say Evans. That's because it doesn't open up the cuticle as much or penetrate inside the cortex of the hair shaft. "The integrity of the hair is better when the cuticle stays intact."
It can enhance and add dimension to your natural color.
Demi-permanent hair color contains no peroxide, which means it's much gentler on your strands, but also means that it won't dramatically alter the color (especially if you're hoping to go lighter than your natural shade). What it can do is warm up your color, give it more life and luster, blend away your grays and deepen your shade slightly. "It's like what happens when you polish a wood table and the brilliance of all the different shades in the wood suddenly come out," says Lewellyn. "You're enhancing what's already there."
It's hard to screw it up.
The downside of demi-permanent is that you can't make a dramatic change (it's not for you if you're goal is to take your brown strands platinum blonde). But the upside of that limitation is that very little can go wrong. Plan to stick with a color that's within one to two shades of what you've got and the result will be a beautifully enhanced version of your natural color.
You don't have to make a big commitment.
"Demi-permanent color is a great introduction to hair color," says Lewellyn. "If you're nervous about the process, this is perfect because it'll fade away within a month or so." And because you won't get obvious roots, you're not obligated to keep coloring your hair on a regular schedule.
A few demi-permanent colors to try at home:
Clairol Natural Instincts: Fortified with antioxidants, this formula helps hair defend itself against free radical damage during the coloring process. In 22 shades.
L'Oréal Paris Healthy Look Crème Gloss Color: This ammonia-free formula leaves hair glossy while blending away grays. In 21 shades.
Garnier HerbaShine Color Creme: Nourishing bamboo extract conditions hair while it colors. In 18 shades.
You can use a semi-permanent hair color if you want the color to last for just a few shampoos (great, for example, if you want quick coverage for a party). If you're looking to make a long-term commitment, you'll want to seek out permanent color. Rather than washing out, this type of dye needs to grow out of your hair-leaving dreaded gray roots in its wake.
But somewhere in the middle lies the hair color sweet spot that many women crave. It's called demi-permanent hair color.
"This type of product will stay in the hair for 28 shampoos," explains Teca Lewellyn, a Procter & Gamble Beauty Scientist. "So, depending on how frequently you wash your hair, it will take about a month to a month and half to gently fade away."
Here's how it works: Demi-permanent hair color molecules get under the outer cuticle of the hair shaft but, unlike permanent dyes, they don't penetrate the deeper cortex. "They basically get temporarily stuck just beneath the cuticle until they are washed out," says Lewellyn. "The difference with permanent color is that the dye has to swell the cuticle to make it lift and allow the molecules to make their way into the cortex deep inside the hair shaft."
Demi-permanent may not be the answer for everyone and every hair situation, but it does have several key advantages.
It can cover up to 70 percent of your grays.
"It's a great solution for someone who's just starting to go gray and wants to experiment with color," says Lisa Evan, a colorist at Mario Russo Salon in Boston. "It gives a very natural result because the grays will take the color differently from the other strands, which means hair ends up with an almost highlighted look."
You'll never have obvious roots.
Permanent color invades the hair shaft and lodges itself there, well, permanently. So instead of fading away gradually, like demi-permanent color does, your hair stays whatever color you've dyed it, and as your hair grows, the new stuff at the roots will be the old color (or gray). With demi-permanent there's no obvious line of demarcation so you don't need to worry about touching up your roots every few weeks.
Your hair will look healthy and shiny.
"Demi-permanent is much gentler on the hair than permanent color," say Evans. That's because it doesn't open up the cuticle as much or penetrate inside the cortex of the hair shaft. "The integrity of the hair is better when the cuticle stays intact."
It can enhance and add dimension to your natural color.
Demi-permanent hair color contains no peroxide, which means it's much gentler on your strands, but also means that it won't dramatically alter the color (especially if you're hoping to go lighter than your natural shade). What it can do is warm up your color, give it more life and luster, blend away your grays and deepen your shade slightly. "It's like what happens when you polish a wood table and the brilliance of all the different shades in the wood suddenly come out," says Lewellyn. "You're enhancing what's already there."
It's hard to screw it up.
The downside of demi-permanent is that you can't make a dramatic change (it's not for you if you're goal is to take your brown strands platinum blonde). But the upside of that limitation is that very little can go wrong. Plan to stick with a color that's within one to two shades of what you've got and the result will be a beautifully enhanced version of your natural color.
You don't have to make a big commitment.
"Demi-permanent color is a great introduction to hair color," says Lewellyn. "If you're nervous about the process, this is perfect because it'll fade away within a month or so." And because you won't get obvious roots, you're not obligated to keep coloring your hair on a regular schedule.
A few demi-permanent colors to try at home:
Clairol Natural Instincts: Fortified with antioxidants, this formula helps hair defend itself against free radical damage during the coloring process. In 22 shades.
L'Oréal Paris Healthy Look Crème Gloss Color: This ammonia-free formula leaves hair glossy while blending away grays. In 21 shades.
Garnier HerbaShine Color Creme: Nourishing bamboo extract conditions hair while it colors. In 18 shades.
THE POWER OFMOTHERHOOD: HOWTORAISEYOUR KIDS TO BE HEALTHY
Believe it or not, Mother's Day isn't just an invention of the greeting card and flower industry. The tradition dates back to the ancient Greeks as a celebration of Rhea. From there it became a Christian ritual paying tribute to Mary. By the 19th century, Mother's Day evolved into roughly what it is a today: a celebration of Mom.
For the kids and dads, Mother's Day may be all about paying tribute and giving mom a break, but as every good parent knows, raising a child means never really getting a day off.
Camilla Webster, co-author of "The Seven Pearls of Financial Wisdom" is putting a slightly different spin on the day. She's looking to remind us all of the power of mom by encouraging every parent to rethink their influence on their children's financial futures.
Here are Camilla Webster's 5 Ways to Raise Your Kids to Be Wealthy
1. The Big Three
Webster says mothers need to teach your kids the fundamental point of making money in the first place. Income isn't a way to keep score with others or determine your non-financial self worth.
Kids should understand the "Big Three before" drawing their first allowance or paycheck --Save, Spend and Benevolence. Every portion of every dollar coming in should be divided into each of the three.
Stashing some cash for a rainy day, providing for basic needs, and giving back to others. If there's another reason for making a living Webster doesn't think your kids should know it.
2. Model Behavior
"Do as I say, not as I do," is a way to teach your children how to behave recklessly and lie about it.
Your kids are going to imitate the behavior they see at home. The only way to teach them to manage their money correctly is to start doing it yourself.
3. Money Language
Parents recklessly talk about money in an exaggerated, dramatic way bound to confuse kids. "We're broke!" or "We're going to Disneyland" may just mean the heating bill was unexpectedly high or an investment had an uptick, but kids are likely to take the words at face value.
A good mother should no more toss around such talk in front of her kids than she would vulgarity. Speak about your financial situation in plain, honest language in front of your kids.
4. Financial Literacy
Speaking of money talk, finance has a language all its own. Gross, net, tax rate, income bracket... these terms can be indecipherable to many parents, let alone the kids.
Take the time to walk your kids through a financial statement the same way you'd teach them to read or write. Moms will be shocked how fast kids can learn to speak the often bizarre language of money.
5. Drip, Drip, Drip Theory
Step five is to read steps one through four and make them part of your every day life. Sometimes it'll be hard, if not outright painful to spend time organizing and staying on top of your finances. Getting your brokerage statement in the mail after a brutal month in the market is much like bringing home a bad report card; you simply don't want to look at it.
The dirty little secret of being a mom or a dad is that feeling overwhelmed is often par for the course. Teaching your kids to take control of their spending and develop the proper habits will put them on the road to wealth of every kind.
When you think about it, giving kids gifts that last a lifetime is exactly why Mothers deserve their own day in the first place.
Do we need to pay more attention to our children's financial futures? Let us know your thoughts in the comment section below or visit us on Facebook.
For the kids and dads, Mother's Day may be all about paying tribute and giving mom a break, but as every good parent knows, raising a child means never really getting a day off.
Camilla Webster, co-author of "The Seven Pearls of Financial Wisdom" is putting a slightly different spin on the day. She's looking to remind us all of the power of mom by encouraging every parent to rethink their influence on their children's financial futures.
Here are Camilla Webster's 5 Ways to Raise Your Kids to Be Wealthy
1. The Big Three
Webster says mothers need to teach your kids the fundamental point of making money in the first place. Income isn't a way to keep score with others or determine your non-financial self worth.
Kids should understand the "Big Three before" drawing their first allowance or paycheck --Save, Spend and Benevolence. Every portion of every dollar coming in should be divided into each of the three.
Stashing some cash for a rainy day, providing for basic needs, and giving back to others. If there's another reason for making a living Webster doesn't think your kids should know it.
2. Model Behavior
"Do as I say, not as I do," is a way to teach your children how to behave recklessly and lie about it.
Your kids are going to imitate the behavior they see at home. The only way to teach them to manage their money correctly is to start doing it yourself.
3. Money Language
Parents recklessly talk about money in an exaggerated, dramatic way bound to confuse kids. "We're broke!" or "We're going to Disneyland" may just mean the heating bill was unexpectedly high or an investment had an uptick, but kids are likely to take the words at face value.
A good mother should no more toss around such talk in front of her kids than she would vulgarity. Speak about your financial situation in plain, honest language in front of your kids.
4. Financial Literacy
Speaking of money talk, finance has a language all its own. Gross, net, tax rate, income bracket... these terms can be indecipherable to many parents, let alone the kids.
Take the time to walk your kids through a financial statement the same way you'd teach them to read or write. Moms will be shocked how fast kids can learn to speak the often bizarre language of money.
5. Drip, Drip, Drip Theory
Step five is to read steps one through four and make them part of your every day life. Sometimes it'll be hard, if not outright painful to spend time organizing and staying on top of your finances. Getting your brokerage statement in the mail after a brutal month in the market is much like bringing home a bad report card; you simply don't want to look at it.
The dirty little secret of being a mom or a dad is that feeling overwhelmed is often par for the course. Teaching your kids to take control of their spending and develop the proper habits will put them on the road to wealth of every kind.
When you think about it, giving kids gifts that last a lifetime is exactly why Mothers deserve their own day in the first place.
Do we need to pay more attention to our children's financial futures? Let us know your thoughts in the comment section below or visit us on Facebook.
Sunday 13 May 2012
IPAD TIPS AND TRICKS
Think you know your Apple tablet inside and out?
Oh, sure, you're well aware of double-tapping the Home screen to see all open apps, enabling iCloud to wirelessly sync content between devices and how to group apps into folders -- but there is a lot more to your beloved 9.7-inch iPad (from $499).
And so the following is a handful of lesser-known tips and tricks to getting the most out of your iPad.
If you have a few suggestions to share of your own, be sure to submit them in the Comments section below — so you get the credit for them.
Split keyboard
If you like to type while holding the iPad, simply press on the virtual keyboard with both thumbs and drag to each side of the tablet. You'll then see the keyboard split into two, grouping the left and right portions of the keyboard together near the corner of the screen. Now, whether you hold the iPad vertically or horizontally, this makes it easier to type using your thumbs while holding the tablet at the same time — instead of trying to stretch your thumbs to reach letters in the middle, like G and H.
Speak to me
The new iPad doesn't have Siri — the powerful voice-activated "personal assistant" feature built into the iPhone 4S — but it does offer built-in voice dictation. Once you enable it in the Settings menu, you'll see a small microphone icon on the lower left of your keyboard (to the left of the spacebar). Tap it when typing an email, iMessage, note or searching the web and start talking. You'll find it's surprisingly accurate — even in somewhat noisy environments — and even works in third-party apps like Facebook or Twitter. But be aware you need an Internet connection (cellular or Wi-Fi) for this feature to work. iPad 1 and 2 users should download the free Dragon Dictation app from Nuance.
Snap that screen
If you see something you like on your iPad screen — a high-score in a video game, funny emoticon during a chat session or cool website — simply press and hold the Home button and quickly tap the Power button on top of the iPad. This will take a screen grab of whatever you're looking at on the iPad; you'll see a brief white flash and hear a camera click noise to confirm the shot has been taken and will be saved to your Camera Roll. Alternatively, if there's an image you like while browsing the web, press and hold on the image and choose "Save."
Roam if you want to
If you're using a 3G or 4G/LTE iPad, you can turn data roaming on in the Settings menu, allowing you to access the Internet in another country. But be aware fees will apply, and they can be pretty hefty, so be sure to check with your provider (e.g. AT&T) about roaming costs per megabyte. You can check your data usage by going to Settings>General>Usage. Also, keep in mind, you can swap out your local SIM card with one from a carrier in the country you're going to, in order to avoid roaming fees — or disable cellular connectivity at all and only use free Wi-Fi, if cash is tight.
Copy en masse
Saying you're writing a lengthy email, note or something in a word processor and you need to select a lot of text. You probably tap on the words in question, line up those blue pushpin thingies and stretch to cover all the text you need to highlight. There is an easier way to highlight an entire paragraph, in fact. Simply quickly tap four times on the text in question and you'll see the entire text will be blue, so you can copy or cut and paste it elsewhere, or delete it. Remember, this only works on editable text and not websites or ebooks, and such. Cool, huh?
You can touch this
Just like Macs, you can use multi-fingered gestures to perform tasks quickly on the iPad. For example, close any open app by simply placing your outstretched fingers and thumb on the screen and pinching inwards. Or scroll between all open apps by dragging four fingers left or right on the screen. Or did you know you could create your own gestures? First, go to Settings>General>Accessibility, and then enable AssistiveTouch to record a gesture and the action it should perform. Sweet!
Those dang kids
Are your kids buying all kinds of in-game goodies, like Smurfberries and virtual coins, without your consent? You can, in fact, turn off in-app purchases on your iPad. Simply go to Settings>General>Restrictions and tap Enable Restrictions at the top of the screen. Now you can select what restrictions you want to impose for apps, music, movies, TV shows, web browsing, location-based services, video calling, and more. If all you're only concerned with is in-app purchases, you can restrict this, by sliding over the words "In-App Purchases."
Battery bust
Those who've upgraded their iPad to the third-generation model know it can take a lot longer to charge up the new iPad — due to the much larger battery used to compensate for the power-sucking features like the Retina display, 1080p camera and 4G/LTE connectivity. So here are a few tips to saving battery life so you don't have to keep it plugged into the wall all day: reduce the brightness of your screen, turn off wireless radios you don't use (such as GPS or Bluetooth), limit the number of push-based notifications and ensure apps aren't running in the background (double-tap the Home button and manually close minimized apps).
Switch it up
Ever since iOS 4.3, you've been able to customize what the little switch does on the right side of the iPad. By default, it turns audio on and off. But you can also program that switch to lock your screen orientation so it won't switch between portrait and landscape view whenever you handle the tablet. To do this, go to Settings>General, look for where it says "Use Side Switch to:" and then change it from Mute to Lock Orientation. That's it! Tap your iPad's home button to exit it out of Settings and enter your desktop (Home Screen).
Get back
Ever delete an app on your iPad and want it back — especially if you paid for it? There are three ways to do it. If you don't have your PC or Mac handy, open the App Store and go to download it again. Where the price is listed, it should say "Install" instead of "Free" or "$4.99" or whatever. Or, in the App Store app, tap on the Purchased icon at the bottom (between Categories and Updates) and at the top you can select "Not On This iPad" and you'll see a list of all apps associated with your iTunes account that aren't installed on the iPad. The third way is connecting the iPad to your computer and synchronizing it again with the desired app selected in iTunes.
I've been framed
This is an oldie but a goodie. Well, if you consider something that worked as far back as 2010 as "old." And it's surprising how many people don't know about this one. You can turn your tablet into a digital photo frame. Press the Home button to wake up your iPad (where is says "Slide to Unlock") and tap the small icon with the flower on it. Doing this launches a photo slideshow built into the iPad. To tweak settings, go to Settings>Photos, and under Slideshow you can select during for each photo, and adjust repeat and shuffle options. To change the style of slideshow, go to the Photos app on your iPad and under Photos, tap the Slideshow tab to choose transition type and what song to play (if any).
Let's connect
Apple's $29 Camera Connection Kit lets you import photos or videos onto the iPad without requiring a computer. It consists of a USB port to connect your camera via USB cable and a SD card slot to insert the memory card; both attachments snap into the 30-pin connector at the bottom of the iPad. But did you know you could also attach a desktop keyboard, microphone or MIDI instruments, such as a keyboard, to the USB port? In fact, you can connect one of those inexpensive USB hubs to attach multiple devices to the iPad at the same time.
Read between the lines
Still hungry for more iPad tips and tricks? You can download a free 145-page ebook from Apple, entitled iPad User Guide for OS 5.1 — it's actually the no. 1 free download at the iBookstore (be sure to download the free iBooks app first). Alternatively, you can download the free PDF version of the iPad User's Guide (OS 4.3) from Apple's website. This ebook contains basic information on how to use the tablet rather than little-known tips and tricks, but should still teach you a few things you weren't aware of.
Oh, sure, you're well aware of double-tapping the Home screen to see all open apps, enabling iCloud to wirelessly sync content between devices and how to group apps into folders -- but there is a lot more to your beloved 9.7-inch iPad (from $499).
And so the following is a handful of lesser-known tips and tricks to getting the most out of your iPad.
If you have a few suggestions to share of your own, be sure to submit them in the Comments section below — so you get the credit for them.
Split keyboard
If you like to type while holding the iPad, simply press on the virtual keyboard with both thumbs and drag to each side of the tablet. You'll then see the keyboard split into two, grouping the left and right portions of the keyboard together near the corner of the screen. Now, whether you hold the iPad vertically or horizontally, this makes it easier to type using your thumbs while holding the tablet at the same time — instead of trying to stretch your thumbs to reach letters in the middle, like G and H.
Speak to me
The new iPad doesn't have Siri — the powerful voice-activated "personal assistant" feature built into the iPhone 4S — but it does offer built-in voice dictation. Once you enable it in the Settings menu, you'll see a small microphone icon on the lower left of your keyboard (to the left of the spacebar). Tap it when typing an email, iMessage, note or searching the web and start talking. You'll find it's surprisingly accurate — even in somewhat noisy environments — and even works in third-party apps like Facebook or Twitter. But be aware you need an Internet connection (cellular or Wi-Fi) for this feature to work. iPad 1 and 2 users should download the free Dragon Dictation app from Nuance.
Snap that screen
If you see something you like on your iPad screen — a high-score in a video game, funny emoticon during a chat session or cool website — simply press and hold the Home button and quickly tap the Power button on top of the iPad. This will take a screen grab of whatever you're looking at on the iPad; you'll see a brief white flash and hear a camera click noise to confirm the shot has been taken and will be saved to your Camera Roll. Alternatively, if there's an image you like while browsing the web, press and hold on the image and choose "Save."
Roam if you want to
If you're using a 3G or 4G/LTE iPad, you can turn data roaming on in the Settings menu, allowing you to access the Internet in another country. But be aware fees will apply, and they can be pretty hefty, so be sure to check with your provider (e.g. AT&T) about roaming costs per megabyte. You can check your data usage by going to Settings>General>Usage. Also, keep in mind, you can swap out your local SIM card with one from a carrier in the country you're going to, in order to avoid roaming fees — or disable cellular connectivity at all and only use free Wi-Fi, if cash is tight.
Copy en masse
Saying you're writing a lengthy email, note or something in a word processor and you need to select a lot of text. You probably tap on the words in question, line up those blue pushpin thingies and stretch to cover all the text you need to highlight. There is an easier way to highlight an entire paragraph, in fact. Simply quickly tap four times on the text in question and you'll see the entire text will be blue, so you can copy or cut and paste it elsewhere, or delete it. Remember, this only works on editable text and not websites or ebooks, and such. Cool, huh?
You can touch this
Just like Macs, you can use multi-fingered gestures to perform tasks quickly on the iPad. For example, close any open app by simply placing your outstretched fingers and thumb on the screen and pinching inwards. Or scroll between all open apps by dragging four fingers left or right on the screen. Or did you know you could create your own gestures? First, go to Settings>General>Accessibility, and then enable AssistiveTouch to record a gesture and the action it should perform. Sweet!
Those dang kids
Are your kids buying all kinds of in-game goodies, like Smurfberries and virtual coins, without your consent? You can, in fact, turn off in-app purchases on your iPad. Simply go to Settings>General>Restrictions and tap Enable Restrictions at the top of the screen. Now you can select what restrictions you want to impose for apps, music, movies, TV shows, web browsing, location-based services, video calling, and more. If all you're only concerned with is in-app purchases, you can restrict this, by sliding over the words "In-App Purchases."
Battery bust
Those who've upgraded their iPad to the third-generation model know it can take a lot longer to charge up the new iPad — due to the much larger battery used to compensate for the power-sucking features like the Retina display, 1080p camera and 4G/LTE connectivity. So here are a few tips to saving battery life so you don't have to keep it plugged into the wall all day: reduce the brightness of your screen, turn off wireless radios you don't use (such as GPS or Bluetooth), limit the number of push-based notifications and ensure apps aren't running in the background (double-tap the Home button and manually close minimized apps).
Switch it up
Ever since iOS 4.3, you've been able to customize what the little switch does on the right side of the iPad. By default, it turns audio on and off. But you can also program that switch to lock your screen orientation so it won't switch between portrait and landscape view whenever you handle the tablet. To do this, go to Settings>General, look for where it says "Use Side Switch to:" and then change it from Mute to Lock Orientation. That's it! Tap your iPad's home button to exit it out of Settings and enter your desktop (Home Screen).
Get back
Ever delete an app on your iPad and want it back — especially if you paid for it? There are three ways to do it. If you don't have your PC or Mac handy, open the App Store and go to download it again. Where the price is listed, it should say "Install" instead of "Free" or "$4.99" or whatever. Or, in the App Store app, tap on the Purchased icon at the bottom (between Categories and Updates) and at the top you can select "Not On This iPad" and you'll see a list of all apps associated with your iTunes account that aren't installed on the iPad. The third way is connecting the iPad to your computer and synchronizing it again with the desired app selected in iTunes.
I've been framed
This is an oldie but a goodie. Well, if you consider something that worked as far back as 2010 as "old." And it's surprising how many people don't know about this one. You can turn your tablet into a digital photo frame. Press the Home button to wake up your iPad (where is says "Slide to Unlock") and tap the small icon with the flower on it. Doing this launches a photo slideshow built into the iPad. To tweak settings, go to Settings>Photos, and under Slideshow you can select during for each photo, and adjust repeat and shuffle options. To change the style of slideshow, go to the Photos app on your iPad and under Photos, tap the Slideshow tab to choose transition type and what song to play (if any).
Let's connect
Apple's $29 Camera Connection Kit lets you import photos or videos onto the iPad without requiring a computer. It consists of a USB port to connect your camera via USB cable and a SD card slot to insert the memory card; both attachments snap into the 30-pin connector at the bottom of the iPad. But did you know you could also attach a desktop keyboard, microphone or MIDI instruments, such as a keyboard, to the USB port? In fact, you can connect one of those inexpensive USB hubs to attach multiple devices to the iPad at the same time.
Read between the lines
Still hungry for more iPad tips and tricks? You can download a free 145-page ebook from Apple, entitled iPad User Guide for OS 5.1 — it's actually the no. 1 free download at the iBookstore (be sure to download the free iBooks app first). Alternatively, you can download the free PDF version of the iPad User's Guide (OS 4.3) from Apple's website. This ebook contains basic information on how to use the tablet rather than little-known tips and tricks, but should still teach you a few things you weren't aware of.
Saturday 12 May 2012
10 HABITS BOSSES LOVE
By Margaret Steen
Every boss wants employees who do their jobs well. But even among highly competent employees, practicing certain habits can really make you distinguish yourself. Here are 10 tips for making sure you're on the boss's A-list:
Communicate, Communicate, Communicate
Especially at the beginning of your relationship -- that is, when either you or the boss is new to the job -- err on the side of giving your boss too much information and asking too many questions.
"There's no such thing as a dumb question," says Marianne Adoradio, a Silicon Valley recruiter and career counselor. "Look at it as information gathering."
Don't keep up the constant stream of communication unless your boss likes it, though. It's best to ask directly whether you're giving the boss enough information or too much.
Acknowledge What the Boss Says
Bosses appreciate "responsive listening," says John Farner, principal of Russell Employee Management Consulting. When your boss asks you to do something or suggests ways for you to improve your work, let her know you heard.
Collaborate
When your boss has a new idea, respond to it in a constructive way instead of throwing up roadblocks.
"Be willing to brainstorm ways to get something done," says Michael Beasley, principal of Career-Crossings and a leadership and career development coach.
Build Relationships
You'll make your boss look good if you establish a good rapport with your department's customers, whether they're inside the company or outside. Bring back what you learn -- about ways to offer better customer service, for example -- to your boss. This is also helpful for your own career development.
"Everybody wins in the long run," Adoradio says.
Understand How You Fit In
Is your boss detail-oriented, or someone who keeps his head in the clouds?
"The boss's personality is just incredibly important," says Norm Meshriy, a career counselor and principal of Career Insights.
Equally important is understanding what your boss wants in an employee. It may be, for example, that a boss who is detail-oriented will expect his employees to be as well. But a boss who has no time for details may actually appreciate an employee who does.
Learn the Boss's Pet Peeves
If your manager has said repeatedly that she hates being interrupted first thing in the morning, don't run to her office to give her a project update when you first get in.
Anticipate the Boss's Needs
Once you have worked with your boss for a while, you should be able to guess what information he will want before approving your purchase order, for example.
If you provide it ahead of time, "that's a gold star," Farner adds.
Think One Level Up
You still need to do your own job, of course. But when managers consider who deserves a promotion, they look for people who understand the issues that their bosses face.
Open Yourself to New Ways of Doing Things
When your boss comes to you with a new idea, don't simply dismiss it. If you don't think it will work, offer to discuss it further in "a mature, responsible, adult-like way," Beasley says.
Be Engaged in Your Work
Arguing with your boss over every request is not a good strategy, but neither is simply shrugging your shoulders and agreeing with everything your boss says. "The manager would like to see an engaged individual," Beasley says. That means both showing enthusiasm for your work and speaking up when you see room for improvement.
Every boss wants employees who do their jobs well. But even among highly competent employees, practicing certain habits can really make you distinguish yourself. Here are 10 tips for making sure you're on the boss's A-list:
Communicate, Communicate, Communicate
Especially at the beginning of your relationship -- that is, when either you or the boss is new to the job -- err on the side of giving your boss too much information and asking too many questions.
"There's no such thing as a dumb question," says Marianne Adoradio, a Silicon Valley recruiter and career counselor. "Look at it as information gathering."
Don't keep up the constant stream of communication unless your boss likes it, though. It's best to ask directly whether you're giving the boss enough information or too much.
Acknowledge What the Boss Says
Bosses appreciate "responsive listening," says John Farner, principal of Russell Employee Management Consulting. When your boss asks you to do something or suggests ways for you to improve your work, let her know you heard.
Collaborate
When your boss has a new idea, respond to it in a constructive way instead of throwing up roadblocks.
"Be willing to brainstorm ways to get something done," says Michael Beasley, principal of Career-Crossings and a leadership and career development coach.
Build Relationships
You'll make your boss look good if you establish a good rapport with your department's customers, whether they're inside the company or outside. Bring back what you learn -- about ways to offer better customer service, for example -- to your boss. This is also helpful for your own career development.
"Everybody wins in the long run," Adoradio says.
Understand How You Fit In
Is your boss detail-oriented, or someone who keeps his head in the clouds?
"The boss's personality is just incredibly important," says Norm Meshriy, a career counselor and principal of Career Insights.
Equally important is understanding what your boss wants in an employee. It may be, for example, that a boss who is detail-oriented will expect his employees to be as well. But a boss who has no time for details may actually appreciate an employee who does.
Learn the Boss's Pet Peeves
If your manager has said repeatedly that she hates being interrupted first thing in the morning, don't run to her office to give her a project update when you first get in.
Anticipate the Boss's Needs
Once you have worked with your boss for a while, you should be able to guess what information he will want before approving your purchase order, for example.
If you provide it ahead of time, "that's a gold star," Farner adds.
Think One Level Up
You still need to do your own job, of course. But when managers consider who deserves a promotion, they look for people who understand the issues that their bosses face.
Open Yourself to New Ways of Doing Things
When your boss comes to you with a new idea, don't simply dismiss it. If you don't think it will work, offer to discuss it further in "a mature, responsible, adult-like way," Beasley says.
Be Engaged in Your Work
Arguing with your boss over every request is not a good strategy, but neither is simply shrugging your shoulders and agreeing with everything your boss says. "The manager would like to see an engaged individual," Beasley says. That means both showing enthusiasm for your work and speaking up when you see room for improvement.
Tuesday 8 May 2012
THE WORST HABITS FOR YOUR HEART
Lifestyle factors you can easily change account for more than 90 percent of heart attack risk, a landmark study of about 30,000 people in 52 countries suggests. And making small, positive changes in your everyday habits can have a surprisingly big impact on your heart health—or even save your life.
Here’s a look at six of the worst habits for your heart, and how to turn them around.
Being Glued to the Tube
Spending too much time parked in front of the TV can actually be fatal, according to a 2011 study published in Journal of the American College of Cardiology. The researchers found that people who devoted four or more hours a day to screen-based entertainment—mainly watching the tube--had double the risk of a major cardiac event resulting in hospitalization, death or both, compared to those who spent less than two hours daily on these activities.
Another compelling reason to limit TV time: Those who spent the most time on leisure-time screen-based entertainment had a 48 percent higher risk of dying prematurely, even if they also exercised. Recent research also shows that too much sitting can be just as bad for your heart as smoking.
Having a Negative Attitude
While stress and depression have long been linked to higher heart disease risk, a new Harvard review of more than 200 earlier studies, published this month in Psychological Bulletin, highlights the benefits of turning that frown upside-down: An optimistic outlook may cut heart disease and stroke danger by 50 percent.
And while you may think that happy people are just healthier, the researchers found that the association between an upbeat attitude and reduced cardiovascular risk held true even when they took the person’s age, weight, smoking status, and other risk factors into account.
Research also shows that laughter literally does the heart good, by expanding the linings of blood vessels and boosting blood flow. A fun way to add more joy to your life—and defuse stress--is laughter yoga, an exercise program that combines self-triggered mirth with deep yogic breathing to draw oxygen deeper into the body.
Ignoring Snoring
Frequent loud snoring can trumpet obstructive sleep apnea (OSA), a dangerous disorder that magnifies heart attack and stroke risk, if untreated. OSA (bouts of interrupted breathing during sleep) frequently goes undiagnosed because people don’t recognize the symptoms, which include waking at night for no apparent reason and unexplained daytime drowsiness.
If you fit this profile, ask your doctor to order a sleep study. Because OSA, which affects 18 million Americans, is most common in people who are heavy, treatment typically involves weight loss and in some cases, continuously positive airway pressure (CPAP), a device that blows moist, heated air in your nose and mouth as you sleep.
Forgoing Fiber
Not only does a high-fiber diet boost your heart health, but it could add years to your life, according to a recent study of nearly 400,000 people, conducted by the National Institutes of Health and American Association of Retired People.
The researchers found that men ages 50 and older who ate the most fiber were up to 56 percent less likely to die from cardiovascular disease, infectious diseases and respiratory ailments, compare to those who ate the least. For women ages 50 and up, a high-fiber diet lowered risk of death from these causes by nearly 60 percent.
Another study involving more than 300,000 men and women found that eating eight servings of fruits and vegetables a day trims the risk of a fatal heart attack by 22 percent, compared to eating less than three. Researchers from the World Cancer Research Fund also report that if we ate more fiber, and less red meat, more than 64,000 cancer deaths would be prevented annually.
Failing to Floss
People with periodontal (gum) disease are nearly twice as likely to have heart disease as those with healthy gums. While the reasons for the link aren’t yet clear, one theory is that the same bacteria that trigger gum disease may also spark inflammation inside the body, damaging arteries. Gum disease affects nearly 50 percent of Americans, many of whom don’t know they have it, because in the early stages, it’s painless.
A new study published in Journal of Aging Research adds to mounting evidence that one of the simplest—and cheapest—secrets of long life is taking care of your teeth, with daily brushing and flossing. Conversely, neglecting your chompers—and skipping dental visits—can be lethal, the researchers report. During the 17-year study, those who never flossed were 30 percent more likely to die than were those who flossed daily.
Smoking Even a Little
Smoking even one cigarette a day increases the threat of heart attack by 63 percent and smoking 20 or more cigarettes a day more than quadruples it.
Need more motivation to quit? Tobacco use also boosts risk for diabetes, chronic obstructive pulmonary disease, and many types of cancer. A 2010 study reports that using a nicotine patch for six months makes it easier for smokers to kick the habit. Munching on low-calorie foods, such as carrot or celery sticks, or chewing sugarless gum, can also help curb nicotine cravings.
Here’s a look at six of the worst habits for your heart, and how to turn them around.
Being Glued to the Tube
Spending too much time parked in front of the TV can actually be fatal, according to a 2011 study published in Journal of the American College of Cardiology. The researchers found that people who devoted four or more hours a day to screen-based entertainment—mainly watching the tube--had double the risk of a major cardiac event resulting in hospitalization, death or both, compared to those who spent less than two hours daily on these activities.
Another compelling reason to limit TV time: Those who spent the most time on leisure-time screen-based entertainment had a 48 percent higher risk of dying prematurely, even if they also exercised. Recent research also shows that too much sitting can be just as bad for your heart as smoking.
Having a Negative Attitude
While stress and depression have long been linked to higher heart disease risk, a new Harvard review of more than 200 earlier studies, published this month in Psychological Bulletin, highlights the benefits of turning that frown upside-down: An optimistic outlook may cut heart disease and stroke danger by 50 percent.
And while you may think that happy people are just healthier, the researchers found that the association between an upbeat attitude and reduced cardiovascular risk held true even when they took the person’s age, weight, smoking status, and other risk factors into account.
Research also shows that laughter literally does the heart good, by expanding the linings of blood vessels and boosting blood flow. A fun way to add more joy to your life—and defuse stress--is laughter yoga, an exercise program that combines self-triggered mirth with deep yogic breathing to draw oxygen deeper into the body.
Ignoring Snoring
Frequent loud snoring can trumpet obstructive sleep apnea (OSA), a dangerous disorder that magnifies heart attack and stroke risk, if untreated. OSA (bouts of interrupted breathing during sleep) frequently goes undiagnosed because people don’t recognize the symptoms, which include waking at night for no apparent reason and unexplained daytime drowsiness.
If you fit this profile, ask your doctor to order a sleep study. Because OSA, which affects 18 million Americans, is most common in people who are heavy, treatment typically involves weight loss and in some cases, continuously positive airway pressure (CPAP), a device that blows moist, heated air in your nose and mouth as you sleep.
Forgoing Fiber
Not only does a high-fiber diet boost your heart health, but it could add years to your life, according to a recent study of nearly 400,000 people, conducted by the National Institutes of Health and American Association of Retired People.
The researchers found that men ages 50 and older who ate the most fiber were up to 56 percent less likely to die from cardiovascular disease, infectious diseases and respiratory ailments, compare to those who ate the least. For women ages 50 and up, a high-fiber diet lowered risk of death from these causes by nearly 60 percent.
Another study involving more than 300,000 men and women found that eating eight servings of fruits and vegetables a day trims the risk of a fatal heart attack by 22 percent, compared to eating less than three. Researchers from the World Cancer Research Fund also report that if we ate more fiber, and less red meat, more than 64,000 cancer deaths would be prevented annually.
Failing to Floss
People with periodontal (gum) disease are nearly twice as likely to have heart disease as those with healthy gums. While the reasons for the link aren’t yet clear, one theory is that the same bacteria that trigger gum disease may also spark inflammation inside the body, damaging arteries. Gum disease affects nearly 50 percent of Americans, many of whom don’t know they have it, because in the early stages, it’s painless.
A new study published in Journal of Aging Research adds to mounting evidence that one of the simplest—and cheapest—secrets of long life is taking care of your teeth, with daily brushing and flossing. Conversely, neglecting your chompers—and skipping dental visits—can be lethal, the researchers report. During the 17-year study, those who never flossed were 30 percent more likely to die than were those who flossed daily.
Smoking Even a Little
Smoking even one cigarette a day increases the threat of heart attack by 63 percent and smoking 20 or more cigarettes a day more than quadruples it.
Need more motivation to quit? Tobacco use also boosts risk for diabetes, chronic obstructive pulmonary disease, and many types of cancer. A 2010 study reports that using a nicotine patch for six months makes it easier for smokers to kick the habit. Munching on low-calorie foods, such as carrot or celery sticks, or chewing sugarless gum, can also help curb nicotine cravings.
8 OF THE WORLD'S MOST EXPENSIVE FOOD
Most Expensive Fruit: Yubari King Melons
What: Yubari is to melons what Kobe is to beef. The Japanese city has become famous for a particularly tasty melon cultivar that's a cross between two cantaloupe varieties. Known as the Yubari King, this orange-fleshed melon is prized for its juicy sweetness as well as its beautiful proportions. Yubari King melons are often sold in perfectly matched pairs and are a highly prized gift sure to impress a host or employer.
How Much: The choicest melon pairs have been auctioned in Japan for as much as $26,000, but a standard Yubari melon costs between $50 and $100 in Japanese department stores.
Why Pay More: In a word, trendiness. The melons must be grown in Yubari to bear that name, and the small town produces only a limited number of these cult items each year.
Most Expensive Fungus: White Truffles
What: The white truffle is found almost exclusively in the forests of northern Italy between the months of September and December. Its unique flavor-nutty, savory, and sweet-is commonly sampled in shavings atop dishes heavy on eggs, butter, and cheese, such as fresh pasta, fonduta (a mixture of melted cheese and wine), or a decadent scrambled-egg breakfast.
How Much: White truffles retail for $7 to $11 per gram, or $3,000 to $5,000 per pound. Prices can be as high as $90 for a standard 8-gram portion, with an additional premium for a particularly large specimen.
Why Pay More: No one has yet succeeded at cultivating white truffles, so the supply is extremely limited. The only way to source them is to forage within their limited natural habitat with the help of specially trained pigs and dogs.
Most Expensive Poultry Product: Swiftlet Nests
What: More expensive by weight than any single bird are the nests of the high-flying swiftlet species, who forge these small, cuplike structures from strands of their saliva. The swiftlet nests dissolve in broth to create the gelatinous texture of bird's nest soup, a Chinese delicacy, and are touted as valuable sources of nutrients. Nests were originally foraged from caves in Southeast Asian countries including Indonesia and Malaysia, but given the rising demand from China, they are now also "grown" in purpose-built concrete nesting houses in the same part of the world.
How Much: Swiftlet nests retail for approximately $1,000 per pound, which is $2 per gram or roughly $20 per nest.
Why Pay More: It takes up to two months for a male swiftlet to build a single delicate nest. Each bird will build only two to three nests per year, solely in the spring. Nests must either be foraged from the hard-to-reach interiors of caves or culled from custom-built houses that require a significant up-front investment.
Most Expensive Pantry Staple: Aceto Balsamico Tradizionale
What: Genuine traditional balsamic vinegar, or balsamico tradizionale, is made from late-harvest white Trebbiano grapes that have been boiled down to form a concentrated must. The must is then placed in a series of cloth-covered barrels, allowing water to evaporate over time until the liquid transforms into a thick, dark, sweet, and complex syrup. The product must be made in either the Modena or Reggio Emilia provinces of Italy in order to bear the name balsamico tradizionale, and each province has its own consortium of experts who approve the balsamic before sealing it in its official 100-milliliter bottle.
How Much: You think wine is expensive? The best balsamicos will typically set you back around $200 for 100 milliliters, or $60 per ounce.
Why Pay More: Balsamico tradizionale must be aged for a minimum of 12 years, and the best are aged for 25. Due to all the evaporation and concentration over the years, it takes a very large volume of Trebbiano grapes to create one small bottle of this precious elixir.
Most Expensive Coffee: Kopi Luwak
What It Is: Kopi luwak, or civet coffee, is coffee that has passed through the digestive system of a nocturnal catlike animal called a civet. Wild civets, found predominantly in Asia and Africa, eat the fruit of the coffee plant as part of their natural diet and then excrete the beans in their dung. These same beans, having been fermented by the animal's stomach acids and enzymes, are purported to produce smoother, less bitter coffee. Although many Thai, Filipino, and Indonesian producers are now caging civets and force-feeding them the coffee cherries to spur production, the best kopi luwak is said to be foraged from the droppings of wild civets, which paw-pick only the best coffee cherries to consume.
How Much: Kopi luwak retails for as much as $500 per pound, or about $1 per gram.
Why Pay More: A very pricey process: Not only must each bean of wilderness-sourced coffee make it through the digestive tract of a civet, but it must also be collected by a forager then cleaned and roasted.
Most Expensive Meat: Jamón Ibérico de Bellota
What: Jamón Ibérico de bellota refers to the cured leg of a pata negra pig that has been raised free-range in the old-growth oak forests of western Spain. The pigs eat a diet rich in acorns, wild mushrooms, herbs, and grasses, yielding meat that's richly flavored and low in saturated fat. Each ham is cured for a minimum of two years before reaching the market.
How Much: A 15-pound bone-in leg of jamón Ibérico de bellota retails for around $1,300, or $87 per pound.
Why Pay More: The acorn-rich forests of western Spain make up an ecosystem that exists nowhere else in the world, and each pig requires at least 2 acres of land for ample foraging. That, in turn, strictly limits the amount of jamón Ibérico de Bellota available each year.
Most Expensive Spice: Saffron
What: Saffron is derived from a type of crocus that grows most extensively in the Mediterranean and Middle East. Its brightly hued threads are graded for quality by the Switzerland-based International Organization for Standardization (ISO), which ranks the product on a scale from 0 to 250 based on color, fragrance, and taste.
How Much: "Coupe" saffron, which carries an ISO grade of 190 or greater, retails for $10 to $15 per gram, and the highest-grade coupe saffrons can reach almost $30 per gram. However, saffron is pungent enough that a little bit goes a long way: The 15 to 20 threads used in a typical paella recipe weigh in at only a very small fraction of a gram.
Why Pay More: The labor-intensive picking, cleaning, sorting, and toasting of these tiny saffron stigmas is to blame for the staggering price tag. It takes a football field-size plot of saffron crocuses to produce just 1 pound of saffron threads, which must be picked immediately upon blooming.
Most Expensive Seafood: Sturgeon Caviar
What: Sturgeon caviar is the salted eggs, or roe, of the massive sturgeon fish. The world's most expensive caviar comes from the beluga species of sturgeon, but imports of this variety have been banned from the United States since 2005 in order to protect the endangered fish. Farmed osetra sturgeon caviar is currently the highest-end sustainable option on the U.S. market, prized for its firm, juicy eggs and nutty flavor. But beware: The term caviar is also used to refer to the salted roe from less desirable fish, including paddlefish, whitefish, trout, or lumpfish.
How Much: Osetra caviar retails for up to $12 per gram for the choicest grades, which translates into roughly $500 per serving.
Why Pay More: It takes the female osetra an average of 10 years to produce her first eggs, at which point she may weigh hundreds of pounds, which means that farming the roe is a long, expensive undertaking. And since the wild osetra sturgeon is endangered due to overfishing and pollution, buying and selling the wild version isn't a viable alternative to the costly farming process.
What: Yubari is to melons what Kobe is to beef. The Japanese city has become famous for a particularly tasty melon cultivar that's a cross between two cantaloupe varieties. Known as the Yubari King, this orange-fleshed melon is prized for its juicy sweetness as well as its beautiful proportions. Yubari King melons are often sold in perfectly matched pairs and are a highly prized gift sure to impress a host or employer.
How Much: The choicest melon pairs have been auctioned in Japan for as much as $26,000, but a standard Yubari melon costs between $50 and $100 in Japanese department stores.
Why Pay More: In a word, trendiness. The melons must be grown in Yubari to bear that name, and the small town produces only a limited number of these cult items each year.
Most Expensive Fungus: White Truffles
What: The white truffle is found almost exclusively in the forests of northern Italy between the months of September and December. Its unique flavor-nutty, savory, and sweet-is commonly sampled in shavings atop dishes heavy on eggs, butter, and cheese, such as fresh pasta, fonduta (a mixture of melted cheese and wine), or a decadent scrambled-egg breakfast.
How Much: White truffles retail for $7 to $11 per gram, or $3,000 to $5,000 per pound. Prices can be as high as $90 for a standard 8-gram portion, with an additional premium for a particularly large specimen.
Why Pay More: No one has yet succeeded at cultivating white truffles, so the supply is extremely limited. The only way to source them is to forage within their limited natural habitat with the help of specially trained pigs and dogs.
Most Expensive Poultry Product: Swiftlet Nests
What: More expensive by weight than any single bird are the nests of the high-flying swiftlet species, who forge these small, cuplike structures from strands of their saliva. The swiftlet nests dissolve in broth to create the gelatinous texture of bird's nest soup, a Chinese delicacy, and are touted as valuable sources of nutrients. Nests were originally foraged from caves in Southeast Asian countries including Indonesia and Malaysia, but given the rising demand from China, they are now also "grown" in purpose-built concrete nesting houses in the same part of the world.
How Much: Swiftlet nests retail for approximately $1,000 per pound, which is $2 per gram or roughly $20 per nest.
Why Pay More: It takes up to two months for a male swiftlet to build a single delicate nest. Each bird will build only two to three nests per year, solely in the spring. Nests must either be foraged from the hard-to-reach interiors of caves or culled from custom-built houses that require a significant up-front investment.
Most Expensive Pantry Staple: Aceto Balsamico Tradizionale
What: Genuine traditional balsamic vinegar, or balsamico tradizionale, is made from late-harvest white Trebbiano grapes that have been boiled down to form a concentrated must. The must is then placed in a series of cloth-covered barrels, allowing water to evaporate over time until the liquid transforms into a thick, dark, sweet, and complex syrup. The product must be made in either the Modena or Reggio Emilia provinces of Italy in order to bear the name balsamico tradizionale, and each province has its own consortium of experts who approve the balsamic before sealing it in its official 100-milliliter bottle.
How Much: You think wine is expensive? The best balsamicos will typically set you back around $200 for 100 milliliters, or $60 per ounce.
Why Pay More: Balsamico tradizionale must be aged for a minimum of 12 years, and the best are aged for 25. Due to all the evaporation and concentration over the years, it takes a very large volume of Trebbiano grapes to create one small bottle of this precious elixir.
Most Expensive Coffee: Kopi Luwak
What It Is: Kopi luwak, or civet coffee, is coffee that has passed through the digestive system of a nocturnal catlike animal called a civet. Wild civets, found predominantly in Asia and Africa, eat the fruit of the coffee plant as part of their natural diet and then excrete the beans in their dung. These same beans, having been fermented by the animal's stomach acids and enzymes, are purported to produce smoother, less bitter coffee. Although many Thai, Filipino, and Indonesian producers are now caging civets and force-feeding them the coffee cherries to spur production, the best kopi luwak is said to be foraged from the droppings of wild civets, which paw-pick only the best coffee cherries to consume.
How Much: Kopi luwak retails for as much as $500 per pound, or about $1 per gram.
Why Pay More: A very pricey process: Not only must each bean of wilderness-sourced coffee make it through the digestive tract of a civet, but it must also be collected by a forager then cleaned and roasted.
Most Expensive Meat: Jamón Ibérico de Bellota
What: Jamón Ibérico de bellota refers to the cured leg of a pata negra pig that has been raised free-range in the old-growth oak forests of western Spain. The pigs eat a diet rich in acorns, wild mushrooms, herbs, and grasses, yielding meat that's richly flavored and low in saturated fat. Each ham is cured for a minimum of two years before reaching the market.
How Much: A 15-pound bone-in leg of jamón Ibérico de bellota retails for around $1,300, or $87 per pound.
Why Pay More: The acorn-rich forests of western Spain make up an ecosystem that exists nowhere else in the world, and each pig requires at least 2 acres of land for ample foraging. That, in turn, strictly limits the amount of jamón Ibérico de Bellota available each year.
Most Expensive Spice: Saffron
What: Saffron is derived from a type of crocus that grows most extensively in the Mediterranean and Middle East. Its brightly hued threads are graded for quality by the Switzerland-based International Organization for Standardization (ISO), which ranks the product on a scale from 0 to 250 based on color, fragrance, and taste.
How Much: "Coupe" saffron, which carries an ISO grade of 190 or greater, retails for $10 to $15 per gram, and the highest-grade coupe saffrons can reach almost $30 per gram. However, saffron is pungent enough that a little bit goes a long way: The 15 to 20 threads used in a typical paella recipe weigh in at only a very small fraction of a gram.
Why Pay More: The labor-intensive picking, cleaning, sorting, and toasting of these tiny saffron stigmas is to blame for the staggering price tag. It takes a football field-size plot of saffron crocuses to produce just 1 pound of saffron threads, which must be picked immediately upon blooming.
Most Expensive Seafood: Sturgeon Caviar
What: Sturgeon caviar is the salted eggs, or roe, of the massive sturgeon fish. The world's most expensive caviar comes from the beluga species of sturgeon, but imports of this variety have been banned from the United States since 2005 in order to protect the endangered fish. Farmed osetra sturgeon caviar is currently the highest-end sustainable option on the U.S. market, prized for its firm, juicy eggs and nutty flavor. But beware: The term caviar is also used to refer to the salted roe from less desirable fish, including paddlefish, whitefish, trout, or lumpfish.
How Much: Osetra caviar retails for up to $12 per gram for the choicest grades, which translates into roughly $500 per serving.
Why Pay More: It takes the female osetra an average of 10 years to produce her first eggs, at which point she may weigh hundreds of pounds, which means that farming the roe is a long, expensive undertaking. And since the wild osetra sturgeon is endangered due to overfishing and pollution, buying and selling the wild version isn't a viable alternative to the costly farming process.
Monday 7 May 2012
5 RECETAS BASICAS
Se acerca el mediodía y tenemos que resolver el almuerzo en poco tiempo. Todos los días ocurre lo mismo y siempre nos bloqueamos cuando nos sucede. Basta tomarse un rato en la semana para tener casi listas estas sanas y deliciosas comidas que nos pueden ayudar en más de una oportunidad.
Empanadas o tartas: son ricas, nutritivas y no aburren, porque pueden ser de diferentes sabores. Básicamente se puede utilizar el mismo relleno y guardarlas con la masa cruda o precocidas. Una preparación muy sencilla y que funciona con diferentes combinaciones (tanto calabaza como brócoli o cebolla, entre otros) es: 2 huevos batidos con 2 o 3 cucharadas de queso blanco, sal, 3 cucharaditas de queso rallado, nuez moscada, rodajas de queso y la verdura que se elija cocinada. Se mezcla todo y se coloca dentro de la masa. Para que luzcan mejor, no olvide pintarlas con huevo antes de cocinarlas. También hay que tener en cuenta a las de jamón y queso, que suelen gustarle a todo el mundo.
Pizza: sólo hay que hacer la masa y precocinarla de esta manera. Coloque 1 kg de harina en un recipiente junto con 2 cucharadas de sal y 10 gr de levadura en polvo. Mezcle y agregue 2 cucharadas de aceite y 1 litro de agua. Amase hasta que quede un bollo liso y blando. Deje levar la masa en un lugar a temperatura ambiente y tapada con un papel film. Separar en pequeños bollos (cuatro) y estirar sobre una fuente o pizzera, previamente aceitada. Cocinar en el horno mediano durante no más de 10 minutos (debe quedar bastante blanca). Pintar con una salsa hecha de salsa de tomate, una pizca de azúcar, sal, un chorro de agua, una cucharada de aceite de oliva, orégano, pimentón colorado y una pizca de ají molido. Cocinarla durante dos minutos más, esperar a que se enfríe y guardar en el freezer envuelta en papel film. Una idea muy práctica cuando hay niños es hacer pequeñas pizzetas y sacar la cantidad conveniente de acuerdo con el número de comensales.
Pescado: se descongela muy rápido en el microondas (alrededor de 10 minutos) y se cocina en 10 minutos más. Incluso, en el mismo recipiente. Si no le gusta puede hacerlo en el horno. Coloque un filete de salmón rosado, salpimiente, rocíe con tres cucharadas de vermouth, esparza por encima rodajas de manteca, cebolla, ají y unas alcaparras. Cocine 10 minutos a una potencia de 750 W.
Milanesas: son muy fáciles de hacer y pueden ser de carne o de pollo. Se preparan así: en un recipiente añadir dos huevos, un chorro de leche, queso de rallar, orégano, perejil, pimentón y sal. Salar los filetes de un solo lado y colocar un rato en la mezcla anterior. Luego, pasarlos vuelta y vuelta por pan rallado. Se pueden guardar así en el freezer. Lo ideal es dentro de un recipiente con separadores para sacar la cantidad necesaria de acuerdo con la ocasión sin que se peguen por el hielo. Luego, al sacarlos, se fríen en aceite o se ponen en una fuente y al horno hasta dorar.
Milanesas. Istockphoto.
Pastas: se pueden comprar frescas en una casa de pastas y colocarlas así mismo en el freezer. Ravioles, sorrentinos, ñoquis… la variedad es amplia. Incluso, se pueden tener congeladas diferentes salsas e ir alternando cada vez. Basta con poner el agua a hervir y la salsa a descongelar.
Ahora sólo queda hacer un cronograma con el menú de cada mediodía y todo resuelto.
Empanadas o tartas: son ricas, nutritivas y no aburren, porque pueden ser de diferentes sabores. Básicamente se puede utilizar el mismo relleno y guardarlas con la masa cruda o precocidas. Una preparación muy sencilla y que funciona con diferentes combinaciones (tanto calabaza como brócoli o cebolla, entre otros) es: 2 huevos batidos con 2 o 3 cucharadas de queso blanco, sal, 3 cucharaditas de queso rallado, nuez moscada, rodajas de queso y la verdura que se elija cocinada. Se mezcla todo y se coloca dentro de la masa. Para que luzcan mejor, no olvide pintarlas con huevo antes de cocinarlas. También hay que tener en cuenta a las de jamón y queso, que suelen gustarle a todo el mundo.
Pizza: sólo hay que hacer la masa y precocinarla de esta manera. Coloque 1 kg de harina en un recipiente junto con 2 cucharadas de sal y 10 gr de levadura en polvo. Mezcle y agregue 2 cucharadas de aceite y 1 litro de agua. Amase hasta que quede un bollo liso y blando. Deje levar la masa en un lugar a temperatura ambiente y tapada con un papel film. Separar en pequeños bollos (cuatro) y estirar sobre una fuente o pizzera, previamente aceitada. Cocinar en el horno mediano durante no más de 10 minutos (debe quedar bastante blanca). Pintar con una salsa hecha de salsa de tomate, una pizca de azúcar, sal, un chorro de agua, una cucharada de aceite de oliva, orégano, pimentón colorado y una pizca de ají molido. Cocinarla durante dos minutos más, esperar a que se enfríe y guardar en el freezer envuelta en papel film. Una idea muy práctica cuando hay niños es hacer pequeñas pizzetas y sacar la cantidad conveniente de acuerdo con el número de comensales.
Pescado: se descongela muy rápido en el microondas (alrededor de 10 minutos) y se cocina en 10 minutos más. Incluso, en el mismo recipiente. Si no le gusta puede hacerlo en el horno. Coloque un filete de salmón rosado, salpimiente, rocíe con tres cucharadas de vermouth, esparza por encima rodajas de manteca, cebolla, ají y unas alcaparras. Cocine 10 minutos a una potencia de 750 W.
Milanesas: son muy fáciles de hacer y pueden ser de carne o de pollo. Se preparan así: en un recipiente añadir dos huevos, un chorro de leche, queso de rallar, orégano, perejil, pimentón y sal. Salar los filetes de un solo lado y colocar un rato en la mezcla anterior. Luego, pasarlos vuelta y vuelta por pan rallado. Se pueden guardar así en el freezer. Lo ideal es dentro de un recipiente con separadores para sacar la cantidad necesaria de acuerdo con la ocasión sin que se peguen por el hielo. Luego, al sacarlos, se fríen en aceite o se ponen en una fuente y al horno hasta dorar.
Milanesas. Istockphoto.
Pastas: se pueden comprar frescas en una casa de pastas y colocarlas así mismo en el freezer. Ravioles, sorrentinos, ñoquis… la variedad es amplia. Incluso, se pueden tener congeladas diferentes salsas e ir alternando cada vez. Basta con poner el agua a hervir y la salsa a descongelar.
Ahora sólo queda hacer un cronograma con el menú de cada mediodía y todo resuelto.
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