Sound Mind, Sound Body

How well your body works has a lot to do with your brain. For example, your immune system is the most powerful healing force you have and your brain controls it to some degree. Research suggests that positive mental and emotional expectations can boost your immunity when you’re sick.

How’s your emotional health? You can self-treat many mental health problems with a little care and attention. Begin by observing your symptoms. Continue reading

Bone Up On Bone Loss

Osteoporosis is a major cause of disability in the U.S. The loss of bone as we age can cause shrinking stature, disabling pain, and bone fracture. An older person who fractures a hip due to osteoporosis has only a 50% chance of full recovery. In fact, osteoporosis indirectly leads to more deaths in older women than breast cancer.

The best weapons in fighting this disease are knowledge and prevention. Here’s a chance to bone up on osteoporosis . . .
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Too Tired Too Much

What ordinary malady accounts for more than 10 million doctor visits in the U.S. every year? It’s fatigue, which is not an illness, but a symptom with many possible causes. Sometimes feeling tired can be the result of thyroid problems, heart disease, anemia and depression. But more often it is simply lifestyle that is to blame.

Here are some of the most common causes of fatigue, and ways to combat them:
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Dose of Precaution

Be safe when using OTC drugs

There are hundreds of drugs sold over the counter today which required a physician’s prescription less than 20 years ago. They help us take charge of our health, but we need to be cautious about what we’re taking. That’s when you need to rely on your pharmacist for more information.
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7 Steps to Peak Performance On The Road

By David Meinz, MS, RD, FADA, CSP

How to Maximize Your Productivity Away From Home.

In today’s global marketplace, traveling to do business is a given. For most of us the exhilaration of being a jet-setter has given way to the exhaustion of being a frequent flyer. You can meet the challenges of life on the road and maximize your performance simultaneously. Here are some tips:
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TOP 15 Nutrition Tips

  1. Add more plant foods – fresh fruit, vegetables and whole grains – to boost your protection against disease. (Read “Strive for 5″ at right).
  2. Choose dark green salad leaves – the darker, the more nutritious.
  3. Add beans – high in fiber and protein – to soups, salads, etc.
  4. If you add mayonnaise, salad dressings, sour cream and other high-fat condiments, use very small amounts; or choose reduced-fat options.
  5. In place of butter or margarine in cooking, use olive or canola oils – these contain more monounsaturated fats than saturated.
  6. Eat fewer processed, packaged foods such as crackers and cookies, which contain “hydrogenated” or “partially hydrogenated” oils (or trans fatty acids).
  7. Cook at home more – it’s the best way to control nutrition.
  8. Keep healthy snacks on hand: flavored rice cakes, low-fat yogurt, whole-grain cereal, veggie sticks with salsa, and fresh fruit.
  9. Avoid charring grilled foods. Remove visible fat before cooking to minimize flare-ups and the formation of potential carcinogens (cancer-causing substances).
  10. When food shopping use the food labels to make smart choices. Check the serving size first to learn the calorie and nutrient amounts.
  11. Eat three square a day: Never skip your breakfast boost. Eat a protein-rich lunch to keep you going. At night, eat light.
  12. Order restaurant food prepared the way you want it. For example, broiled fish instead of fried, and pizza with half the cheese. Most eateries will accommodate you.
  13. If you’re trying to control your weight, don’t deprive yourself. You can still eat your high-calorie favorites – just eat them less often and in smaller portions.
  14. Above all, enjoy food for its wonderful variety of flavors, textures, colors and nutritional qualities.
  15. Make a free phone call to the American Dietetic Association’s Consumer Nutrition Hotline – 800-366-1655 – to talk to a dietitian, or access nutrition information.
    1. Source: American Institute for Cancer Research

      Fruits & Vegetables
      STRIVE for FIVE!
      (a day, that is)

      You want nutritional magic? Feast on fruits and vegetables every day. Many studies show the more plant foods people eat, the more protected they are from cancer and heart disease. Get serious about five a day…

      Add sliced bananas or berries to your cereal.
      Have a wedge of melon.
      Include fruit in your pancake batter.
      Blend fruit, yogurt and juice into a creamy shake.
      Have a glass of 100% fruit juice.

      Pack your sandwiches with tomato, cucumber,
      mushrooms, peppers, spinach, sprouts, etc.
      Have a salad or vegetable soup.
      Add sliced veggies or fresh fruit to every lunch.

      Have a glass of vegetable juice.
      Dip sliced veggies in salsa.
      Spread apple or banana slices with a thin layer of peanut butter.
      Add sliced fruit or berries to yogurt.
      Keep fresh cut veggies in water in the refrigerator.

      Stir-fry vegetables for a fast, nutritious topping for rice or pasta.
      Add pineapple, mango or pear to stir-fried
      dishes for a delicious change of pace.
      Add sliced fruit as a garnish for main dishes.
      Add sliced veggies to the toppings on your pizza.
      Order extra vegetables when dining out.