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Thursday, June 30, 2011

Eat for Better Memory: 7 Ways to Get Sharp

Try these nutritious solutions for age-related memory loss.

Sage TeaBoost brainpower with blueberries. Studies have shown blueberries help prevent and reverse age-related memory loss.

Sip some coffee for triple benefit. Coffee has been shown to improve memory, reasoning and reaction time in older folks. Good news for lifetime coffee drinkers: Long term consumption's been linked to a lower risk of developing Alzheimer's disease.

Memory going? Go fish. Even canned tuna may sharpen your mental capacities. Omega-3 fatty acids, found in fish, are important for maintaining memory.

Make time for a good breakfast. A Toronto study found breakfast helped men and women, ages 61 to 79, score better on memory tests. And when kids eat a morning meal, their exam scores improve.

Toast to a sharper mind with Merlot. Or any beer or wine for that matter. A study of 746 adults found that those who drank one to six alcoholic beverages a week were 54 percent less likely than abstainers to develop dementia over six years. That's no license to go crazy though... the same study determined 14 or more drinks weekly increased the risk of dementia by 22 percent.

Brew a cup of sage tea. Sage oil has been shown by some studies to boost acetylcholine levels in the brain, improving memory function. As a tea, it also aids digestion.

Have curry with dinner tonight. An Italian study found that curry may ward off memory loss and Alzheimer's. The seasoning is thought to enhance an enzyme that protects the brain against oxidative damage.

10 Foods for Healthy Hair

coconut oil1. Avocados
With over 25 vital nutrients, avocados pack a punch with Vitamins E and B. Replace your pricey conditioner with a ripe avocado and apply to wet hair after using your favorite cleanser and let it linger on your locks for a few minutes. Rinse throughly and you’ll have a clean, fresh, and shiny head of gorgeous hair.

2. Beans
Beans are a great source of vitamin B6 and folic acid; and the minerals magnesium, sulfur and zinc. Add black beans to your favorite Tex-Mex recipe or workday lunch for a vitamin and protein boost that will keep you and your hair shining throughout the day.

3. Coconut Oil
The ancient Indian practice of Ayurvedic medicine has relied on the power of coconut oil for centuries. Coconut oil is used as an anti-aging and stress relieving treatment - in addition to a miracle hair treatment. Massaging coconut oil throughout your hair just a few times per week can keep your hair free from dandruff, split ends, and hair-loss. Plus, the fresh coconut scent will instantly transport you to the beach - how’s that for stress relief?

4. Dairy
Not only does dairy build strong bones, but it also keeps your hair strong with calcium and Vitamins D and B12. Fill up on low-fat milk and cottage cheese to keep your gorgeous hair growing strong.

5. Eggs
Whether you like them scrambled, poached, over-easy, or sunny side up; eggs are an inexpensive way to get the protein you need to start your day off right. But did you know that you can skip the pricey organic shampoo for a natural egg shampoo that will cleanse your hair and give it a gorgeous luster? Massage egg yolks into your hair and let it sit for 10-15 minutes and then rinse with cool water. Your hair will be sparkling clean and your wallet will thank you.

6. Halibut
Seafood is a great way to stay slim and keep your heart healthy, and it can also benefit your hair. Halibut is full of more iron than other seafood, keeping your hair strong. Broil, bake, or grill this tasty fish for a great way to get the iron that your hair craves.

7. Honey
Not only will honey sweeten your tea, it can also add some sweetness and shine to your hair. Mix 2 tbsp of honey with 2/3 cup of olive oil, massage into hair and wrap with a warm towel for a half-hour, rinse with warm water. Although it may seem a little sticky, your hair will appreciate the sweet effort.

8. Peas
Peas provide an excellent way to get the carbohydrates and potassium that your hair needs to stay vibrant and strong. Although they contain more calories than other green vegetables, these nutrient-filled calories will keep you full and your hair at its healthiest.

9. Turkey
Full of lean protein, turkey is an excellent choice for iron, which makes for healthy, strong hair. With less calories and fat than beef, turkey can be eaten more frequently and that means more ways to get solid protein in your diet. Replace bacon with turkey bacon and throw a few turkey burgers on the grill for a lean, mean way to keep your hair strong.

10. Walnuts
An excellent source of Vitamin E, walnuts provide a crunchy and satisfying way to give your hair the oils it needs to stay full of shine and luster. But walnuts can also be used to replace expensive hair color treatments. Grind the nuts and boil in hot water, strain, cool and apply to your hair for 20 minutes. The walnut mixture will naturally keep the pigmentation in your hair, keeping those pesky grays at bay.

What HR People Won’t Tell You About Your Resume and Job Interview

Human resource pros tell you some resume tips and shared what to do—and what not to do—when meeting to discuss an employment opportunity.

job interview
1. “When it comes to getting a job, who you know really does matter. No matter how nice your résumé is or how great your experience may be, it’s all about connections.” –HR director at a health-care facility


2. “If you’re trying to get a job at a specific company, often the best thing to do is to avoid HR entirely. Find someone at the company you know, or go straight to the hiring manager.” –Shauna Moerke, an HR administrator in Alabama who blogs at hrminion.com

3. “People assume someone’s reading their cover letter. I haven’t read one in 11 years.” –HR director at a financial services firm

4. “We will judge you based on your e-mail address. Especially if it’s something inappropriate like kinkyboots101@hotmail.com or johnnylikestodrink@gmail.com.” –Rich DeMatteo, a recruiting consultant in Philadelphia

5. “If you’re in your 50s or 60s, don’t put the year you graduated on your résumé.” –HR professional at a midsize firm in North Carolina

6. “There’s a myth out there that a résumé has to be one page. So people send their résumé in a two-point font. Nobody is going to read that.” –HR director at a financial services firm

7. “I always read résumés from the bottom up. And I have no problem with a two-page résumé, but three pages is pushing it.” –Sharlyn Lauby, HR consultant in Fort Lauderdale, Florida

8. “Most of us use applicant-tracking systems that scan résumés for key words. The secret to getting your résumé through the system is to pull key words directly from the job description and put them on. The more matches you have, the more likely your résumé will get picked and actually seen by a real person.” –Chris Ferdinandi, HR professional in the Boston area

9. “Résumés don’t need color to stand out. When I see a little color, I smirk. And when I see a ton of color, I cringe. And walking in and dropping off your resume is no longer seen as a good thing. It’s actually a little creepy.” –Rich DeMatteo

10. “It’s amazing when people come in for an interview and say, ‘Can you tell me about your business?’ Seriously, people. There’s an Internet. Look it up.” –HR professional in New York City

11. “A lot of managers don’t want to hire people with young kids, and they use all sorts of tricks to find that out, illegally. One woman kept a picture of two really cute children on her desk even though she didn’t have children [hoping job candidates would ask about them]. Another guy used to walk people out to their car to see whether they had car seats.” –Cynthia Shapiro, former human resources executive and author of Corporate Confidential: 50 Secrets Your Company Doesn't Want You to Know

12. “Is it harder to get the job if you’re fat? Absolutely. Hiring managers make quick judgments based on stereotypes. They’re just following George Clooney’s character in Up in the Air, who said ‘I stereotype. It’s faster.’” –Suzanne Lucas, a former HR executive and the Evil HR Lady on bnet.com

13. “I once had a hiring manager who refused to hire someone because the job required her to be on call one weekend a month and she had talked in the interview about how much she goes to church. Another candidate didn’t get hired because the manager was worried that the car he drove wasn't nice enough.” –HR professional at a midsize firm in North Carolina

14. “Don’t just silence your phone for the interview. Turn it all the way off.” –Sharlyn Lauby, HR consultant in Fort Lauderdale, Florida

15. “If you’ve got a weak handshake, I make a note of it.” –HR manager at a medical-equipment sales firm

16. “If you’re a candidate and the hiring manager spends 45 minutes talking about himself, the company or his Harley, let him. He’s going to come out of the interview saying you’re a great candidate.” –Kris Dunn, chief human resources officer at Atlanta-based Kinetix, who blogs at hrcapitalist.com

24 Ways to Brighten Your Morning

Wake up on the right side of the bed and ease into your day with a positive, calm attitude

The Wake-Up Routine

The morning is probably no one's favorite part of the day, particularly if you stayed up the night before to watch Leno or Jaws for the seventeenth time. Remember: Stress and anxiety wreak havoc on your immunity. Enter your day happy and relaxed, and you greatly increase your chances of a healthy, productive day.

1. Go to sleep with your blinds or curtains halfway open. That way, the natural light of the rising sun will send a signal to your brain to slow its production of melatonin and bump up its production of adrenaline, a signal that it's time to wake up. When the alarm goes off, you'll already be half awake. Even better: Go to bed early enough so that waking up when the sun shines through your window still gives you the recommended seven hours of shut-eye. If you maintain this routine, it's likely that you can start relying on your biological clock rather than an alarm clock.

2. Set your alarm 15 minutes earlier. This way, you don't have to jump out of bed and rush through your morning. You can begin your morning by lying in bed, slowly waking up. Stretching. Listening to the news headlines. Mentally clicking off what you're going to wear, what you're going to do, what you're going to have for breakfast. It's just as important to prepare yourself mentally as physically for your day. These few minutes in bed, before anyone else is up, are all yours.

3. Stretch every extremity for 15 seconds. Try this even before you open your eyes. Lift your arm and begin by stretching each finger, then your hand, then your wrist, then your arm. Then move on to the other arm. Then your toes, feet, ankles, and legs. Finally, end with a neck and back stretch that propels you out of the bed. You've just limbered up your muscles and joints and enhanced the flow of blood through your body, providing an extra shot of oxygen to all your tissues.

4. Stick a chair in the shower and sit in it. Use one of those plastic chairs you can buy at any hardware store. Let it warm up under the spray for a minute, then sit in it and let the spray beat on your back. It's simultaneously relaxing and energizing, like getting a water massage. After a couple of minutes, you can swing the chair out of the way and commence withwashing.

5. Read a motivational quote every morning. This can provide a frame for the day, a sort of self-talk that keeps you motivated in the right direction as opposed to the negative thinking of the morning news. Another option: Use a motivational mantra that provides a meditation-like burst, or read or recite a poem that helps you focus. A good one to use: Rudyard Kipling's "If."

6. Take a vitamin. Keep a multivitamin out on the kitchen counter right by the coffeepot so you remember to take one every morning. More than 20 years of research led to a major recommendation in one of the country's premier medical journals suggesting that every American take a multivitamin as part of a healthy lifestyle.

7. Eschew any decisions. For truly relaxing mornings, reduce the number of choices and decisions you make to zero. Go about this two ways: First, make your morning decisions the night before: what clothes to wear, what breakfast to eat, what route to take to work, and so on. Second, routinize as much of your morning as possible. Really, there's no need to vary your breakfast, timetable, or bathroom ritual from one morning to the next.

8. Cuddle with your kids. Few things are more stressful in the morning than waking up an overtired fifth grader or a snoring high schooler. Yet this is one of the few times you can catch your child still vulnerable. Sit on his bed and gently smooth his hair as you softly waken him. Or, if you're dealing with a very young child, lie beside him and gently hug him awake. Such a moment will send a quiet surge of joy through your entire day and will become all too rare in all too short a time.

9. Spend 5 to 10 minutes each morning listening to music or sitting on the deck or porch just thinking. This allows the creative thinking that takes place during the night to gel and form into a plan of action, grounding you for the day.

10. Wake to the smell of coffee. Really great coffee. Buy the absolute best coffee you can afford -- fresh beans are preferred -- and put twice the amount you've been using into your coffee maker, the one you bought specifically because it has an alarm that can be set to start brewing times. The strong scent of strong coffee will pull you out of bed like a fishhook in the back of your pajamas. Plus, if you're going the caffeine route, morning is the best time for it. Caffeine is a central nervous system stimulant that acts in many ways like other stimulant drugs such as amphetamines, waking you up and increasing your muscular activity. Even better: A study of 18 men found that caffeine improved clear-headedness, happiness, and calmness, as well as the men's ability to perform on attention tests and to process information and solve problems.

11. Brush your tongue for one minute. There's no better way to rid yourself of morning breath and begin your day minty fresh and clean. After all, more than 300 types of bacteria take up residence in your mouth every night. You think a quick brush over the teeth is going to vanquish them all?

12. Take a baby aspirin. There. You've just significantly reduced your risk of a heart attack. In one study of 220,000 doctors, those who took an aspirin every day for five years slashed their heart attack risk nearly in half. Of course, check with your doctor first to make sure this is okay for you.

12 Ways to Keep More of Your Money

Top financial planners give their best advice -- free of charge.

refinanceRethinking Your Financial Plan
Ron Maxwell and his wife had "the big talk" while driving the back roads near their home in Stow, Massachusetts. Troubled by the poor performance of their investments, Ron suggested they might need professional help. Days earlier, he had sold bonds to cover part of the cost of college tuition for two of their three children instead of using stocks he and his wife had been counting on. "I looked at our investments and realized I no longer had a clue," says Ron, who works at a local software design company. "Our old strategy wasn't cutting it."

Today the Maxwells, both 47, are focused on protecting what they make and save rather than taking big risks with their money. Ron's wife, Starr, a full-time mom, says, "I've learned you no longer can afford to be lazy and let your money take care of itself."

Like the Maxwells, many people are taking steps to halt erosion of their savings and rethink their financial plans. Once confident in their decisions, many people aren't sure what to do to maximize returns in light of stock market fluctuations, new tax laws, low interest rates and skyrocketing real estate values.

"On an emotional level, people are petrified of making a mistake and losing more money," says Denise Hughes, a financial counselor in San Carlos, Calif., who has a master's degree in psychology. "The do-it-yourself investor of the 1990s is more comfortable now doing nothing."

But doing nothing isn't better than doing something smart, especially as college, weddings and retirement loom. Read on to see what financial advisory are recommending to their clients.

Saving

The Truth About Refinancing
While your home's value may have greatly increased, you may be paying more than necessary on the mortgage.

DO refinance if your mortgage rate is at least 1/2 point higher than the going rate, says Glenn Frank, a financial planner in Waltham, Massachusetts. Use the calculator at bankrate.com to do the math (click on the "calculators" tab and then on "mortgage").

DO consider a 15-year mortgage instead of refinancing a 30-year loan. Your monthly payments may be slightly higher, but you could ultimately save tens of thousands in interest payments, says Frank.

How so? Say you have 20 years left on a 30-year mortgage charging 6.5% interest. If you have $100,000 left on the loan, your monthly payment is $746. If you refinance using a 15-year mortgage at 5.5%, your payment will be $817. But you'll have knocked five years off the loan, saving $32,000 in interest. "That's $32,000 you won't be shelling out during retirement," says Frank.

DON'T use a cash-out refinance to whisk away credit card debt. It may not pay. Assume you have a $10,000 balance on a card charging 10%. Pay it off in four years and you'll shell out $12,192. But tack the $10,000 debt onto a new 15-year mortgage charging 4.5%, and you'll spend all those years paying off the loan for a total of $13,860.

True, without the card's debt you'll have an extra $177 a month. But the trade-off works only if you save that money, ideally in a 401(k) or IRA, says Frank. It's also a bad move if you rack up another credit card balance. "Then your house is a giant credit card, serving as collateral for that debt," he says.

Plan for Financial Aid
Most parents don't save nearly enough for children's education. "Only two of my 5,000 clients had saved what they needed," says Milton Eisenhardt, director of counseling services at College Money, a college-planning group in Marlton, New Jersey.

DON'T assume that investing in a 529 college plan is the best place for your savings. While a 529 plan offers tax-free growth and withdrawals for college costs -- and in some cases a tax deduction -- colleges look at these savings when sizing up eligibility and how much they'll fork over. The same scrutiny is given funds saved in a Coverdell IRA and in an account opened in your child's name.

DO save aggressively for college in a taxable account in your name if your household income is below $100,000. In this case, your child will likely qualify for some financial aid, says KC Dempster, College Money's program development director. Collegemoney .com offers a free quiz that helps you determine your eligibility for aid.

DO invest in a 529 savings plan if your income is higher than $100,000 and will likely remain at or above that level when your child enters college, says Dempster. In this case, the 529 plan is great because you probably won't qualify for financial aid anyway.

Investing

Expect Ups and Downs
Stung by three straight years of stock market declines, many people have been shifting to lower-risk investments.
But if there's a lesson in the past few years, it's that your portfolio should be able to keep its head above water during prolonged stock market declines and be positioned to grow when the market and economy soar. Taking too much risk can hurt your portfolio's growth rate, but so can hiding out in ultra-safe investments paying 1% or less.

DO own a strategic mix of stocks, advises Mark Gutner, a financial advisor in Garden City, New York. "The asset allocation I recommend for people in their late 40s or early 50s is 60% stocks and 40% bonds," he says. "Then you just have to invest regularly and stick to your allocation regardless of whether the economy is up or down."

DO use mutual funds for stock and bond allocations because they offer the most diversification -- thousands of different types of securities in some cases, Gutner

DO consider investing in funds that you'll hold on to for more than a year. Under the new tax law, long-term capital gains (profits on assets you've owned for over a year) are taxed at a maximum of 15%, down from 20%.

DO look at stock funds that pay dividends. Dividends on stocks used to be taxed at your personal income tax rate. Under the new law, they are now taxed at no more than 15%. Utility-stock funds and dividend-growth funds increase dividend payments annually, says Gutner. Investing in these funds will not only hold down taxes but will also sustain your portfolio's value in tough times, he adds.

Forget High Fees
Over the next ten years, achieving the kind of double-digit returns we experienced over the past 20 years will be much harder, predicts Harold Evensky, a certified financial planner in Coral Gables, Florida. "In the 1990s, the average rate of return for a portfolio allocated 60% to stocks and 40% to bonds was 13.2% after taxes and transaction expenses," he says. Over the coming decade, this rate is expected to be closer to 5.5% as the 50-year historical average returns to the neighborhood of 8%.

DON'T pay unnecessarily high investment costs and fees, Evensky says. That money could instead be in your account earning returns. For example, if you can save half a percentage point on your fund expense ratio (the fee that funds charge you each year to manage your money), your average investment return could be 6% instead of 5%, he says.

DO consider investing in no-load funds -- which charge the lowest possible ratio in their respective category -- to reduce your expenses, says Bryan Totri, a certified financial planner with Wellspring Planning in Roswell, Georgia.

The difference in returns can be significant. For example, a $10,000 investment in a fund with an annual return of 8% and annual charge of $1.10 for every $100 invested would grow to $37,359 in 20 years. But if that charge was less than a percentage point higher -- to $1.74 for every $100 invested -- the same investment over 20 years would only grow to $32,810. Retirement

Feather Your Nest Egg
When WorldCom filed for bankruptcy in July 2003, employee Ken Donaldson lost nearly 30% of his retirement savings, which was tied up in company stock. "I didn't plan to be retired in my early 50s," says Donaldson, who lives in Atlanta with his wife and two children and is looking for a new job. "After I left WorldCom in August 2002, I was scared and shifted almost all my assets into money market accounts. Now I'm investing a little at a time based on my asset allocation and how much I'll need to live on in about 15 years."

DO estimate how much cash you'll need each year to sustain your standard of living when you reach retirement. With this yearly sum in mind, calculate how big your nest egg has to be to produce that income stream, assuming your portfolio's value earns a conservative 5% to 6% a year. Then factor in the taxes you'll owe on the assets you withdraw from your IRA and other retirement accounts.

For example, if you'll need $50,000 a year to cover your annual retirement costs starting at age 65, you'll need to have saved $1.3 million, assuming the nest egg earns 5% a year and that your income will be taxed at the 25% rate. "That's a sobering number, especially today," says Evensky. "It makes people realize that every dollar that remains in their account counts and that they have their work cut out for them. But it can be done."

DO save as much as possible in accounts that grow tax-deferred to take full advantage of compounding. This year you can save up to $3,000 in an IRA; if you're age 50 or older, you can save up to $3,500. The money you save in taxable accounts can be invested in a low-fee municipal bond fund to minimize the taxes you'll owe, says Evensky.

DO consider boosting your 401(k) contribution if your company re-deuces or stops its match to cut costs, suggests Evensky. Think the loss of a company's match isn't a big deal? Say, for example, your company stopped contributing $6,000 a year to your plan. If you and your spouse invest $3,000 each annually in IRAs, after 15 years at, let's say, 7.8%, you'll have $160,000. That's the amount your employer's matching contributions would have earned. In fact, think about increasing your IRA, or even saving in taxable accounts, to make up the lost amount, Evensky explains.

You don't need an MBA, a special talent or tons of luck to keep more of your money. All you need is a plan and a $2 calculator.

How to Manage Your Money

Having problems with your personal finances? Here's advice on how to set up a household budget, what to do with your savings, planning for retirement and how to best use credit cards

BUDGETS 101: MANAGING YOUR FINANCES
Setting up a budget takes effort, and if you do it right, the benefits outweigh the time invested. A good budget doesn’t just help you save money, it also helps you stay on track in reaching your savings goals. Angeline Tan, a Certified Financial Planner with Great Eastern Life sees many people who say they want to save money.
The successful ones, she says, are those who plan and have budgets. “It’s the science of self-monitoring – if something is being monitored then you are more likely to achieve that goal,” says Tan.

DETERMINE YOUR CASH-FLOW
First, determine your monthly income. This includes your salary, rental income from property you own and anything that comes in on a monthly basis. Next, figure out how much you spend. Keep all bills and receipts you’ve collected and write down everything you’ve paid for in a month, whether it’s by cash or credit card. Be honest and track every single expenditure. Implementing a good budget only works if what you’ve set up is completely accurate.

List all your spending under these three categories: fixed expenses, committed expenses and discretionary expenses.

Fixed expenses include housing, insurance, taxes and car payments, things that don’t change from month to month. Divide the sum by 12 to get the monthly cost. Under committed expenses, list utilities, mobile phone charges, food, transportation, credit card payments, children’s school fees, and allowances for parents – these are things you’re committed to.

Everything else falls under discretionary expenses: spending on clothing, entertainment, school books, children’s extra-curricular activities, medical bills, etc.
As for vacations and gifts for special occasions, add up how much you spend in a year, divide by 12 and you’ll have an idea of how much it costs per month. Once you’ve written everything down, you’ll have an honest picture of where your money goes.

SPEND LESS THAN YOU EARN
There’s no secret to figuring out how to save money. “If you’re just starting out, recognise the very basic principle of financial discipline – spend less than you earn,” says Gabriel Yap, Reader’s Digest Asia’s Money $avvy columnist.
Take a good hard look at your expenses. If there’s more money going out than coming in, it’s time to reduce your spending. Start with discretionary expenses. That’s usually the easiest to cut back. Perhaps you can eat out once instead of twice a week.
Next, look at your committed expenses. Can you take the bus or train instead of a taxi? Can you downgrade your mobile phone plan? Be more energy and water efficient at home – that can help lower your utility bills.
If your fixed expenses are more than your monthly income, you may have to think about making some big lifestyle changes or else you won’t be able to save any money. Perhaps you can get rid of the car, or move into a smaller apartment. Remember, the goal of a budget is to help you build up your savings.

50-30-20 PLAN
How much should you be spending, and conversely, saving? It depends on whether you’re single or married, have children, live with your parents or support them, and how old you are. A general rule of thumb is you should be saving at least 10 to 15 percent of your income after tax. Obviously, the more the better, but this is the minimum you should be saving. As for expenses, housing is typically your biggest cost and here you should only spend one-third of your take home pay.
If you’re just starting out in making a budget, you could try the 50-30-20 plan suggested by Harvard professor Elizabeth Warren. Your fixed and committed expenses should make up half of your after-tax income; 30 percent is discretionary spending and the final 20 percent goes to savings.
It may seem daunting and a bit overwhelming to go from barely making ends meet to saving a chunk of your income, but having a plan in place is the first step.

Wednesday, June 29, 2011

The 12 Commandments of Wealth

Discover twelve key wealth building principles that can lead you to true wealth

Wealth
1.Seek money for money's sake and ye shall not find.


2.Find your perfect pitch. (Know your strengths and weaknesses.)

3.Be your own boss.

4.Get addicted to ambition.

5.Wake up early. Be early.

6.Don't set goals—execute or get executed.

7.Fail so you can succeed.

8.Location doesn't matter. Success can take place anywhere.

9.Moor yourself to morals.

10.Say yes to sales.

11.Borrow from the best—and the worst.

12.Never retire.

12 Simple Steps to a Blissful Marriage

Fairy-tale love is hard to find—here are some tips for keeping your relationship healthy and happy

A blissful marriageOne of the most common questions we hear is, "How do we make our relationship work?" The answers are complicated, varied, and, after a while, can start to sound like muddled platitudes. But these commonplace sayings get repeated because they work. With this in mind, we pulled together 12 cliches that, in fact, reveal simple, tried-and-true advice for having a healthy, happy relationship. Read on and let us know what you think:

1. Mind your manners. "Please," "thank you" and "you're welcome," can go a long way in helping your partner remember that you respect and love him and don't take him for granted.

2. Variety is the spice of life. Studies have shown that dullness can lead to dissatisfaction with a relationship. Trying something new can be as simple as visiting an unfamiliar restaurant or as grand as a backpacking trip through Sri Lanka. Discoveries you make together will keep you feeling close.

3. The couple that plays together, stays together. Find a sport or hobby that you both love (no, watching TV does not count) and make that a priority in your relationship. Camping, biking, building model trains... whatever it is, find something you enjoy doing together.

4. Fight right. In order to have productive arguments, keep these rules in mind. Don't call your spouse names. When things get really tough, take a break from the argument. Let the other person finish his/her sentences. Don't initiate a discussion when you're angry.

5. I'll scratch your back if you scratch mine. No one likes demands, but everyone can appreciate a compromise. If you want your lover to do something and you're not sure he'll be agreeable, the quickest way to avoid a confrontation is to sweeten the deal. For example: "Sure, I'll watch Monday Night Football if you take me to see the next movie of my choice."

6. Two heads are better than one. Being in a relationship basically means you've made a merger; you've not only joined assets but inherited the other's problems as well. Rather than looking at his problems as merely his own, tackle them together. For example, if he's gaining weight, rather than pushing him to diet on his own, enroll in an exercise program together.

7. Distance makes the heart grow fonder. Maintain your own friendships and occasionally have a night out without your significant other. Doing things without your s.o. not only makes you miss him or her, it also keeps you sane. And, in case the relationship doesn't work out, you'll still have your friends.

8. Sound it out. It other words: communicate! Talking out the tough subjects—money, religion, fidelity, raising kids—will not be the most fun you've had, but it'll be valuable.

9. Laughter is the best medicine. Learn to laugh at yourself and at silly mistakes. If he throws your $300 cashmere sweater in the dryer, laughing it off is, in the long run, better than getting angry. It's is just a $300 cashmere sweater, not the end of the world.

10. Keep your eyes on the prize. Yes, he forgot your co-worker's name for the tenth time, but it probably doesn't mean he doesn't care about you. If you keep your perspective fixed on the goal—to be in a happy, functioning partnership—you're less likely to get tangled up in every minor annoyance. Remember, you both want the same thing.

11. Quitters never win. Find a ritual and keep it alive, no matter what. Whether it's always kissing each other good night, renewing wedding vows every year, sleeping in as late as you want once a month or committing to having sex once a week, pick something that makes you both feel good and stick to it, even when you're tempted to skip.

12. When the going gets tough, the tough get going... to therapy. Studies show that couples who seek counseling during rocky periods are more successful in resolving their issues than those who don't. Whether its from a religious figure, counselor or mental health professional, getting an expert to help sort out strife is as wise as forgoing self-installation and hiring a plumber to put in a new sink.

Importance of Family Dinners

Finding time to eat dinner as a family has a host of benefits that go far beyond nutrition.

Family DinnerKids who eat with their family do better in school and are less likely to smoke, drink, do drugs or get into fights than those who are left to their own devices. But with two-career households and demanding schedules, who has the time? You do, if you remember some key rules.
Allow a little leeway In addition to all its other benefits, “having dinner together is probably the single most important way to promote good health and nutrition,” says Dr David Ludwig, an associate professor of paediatrics at Harvard Medical School and author of Ending the Food Fight. But experts agree that the family meal doesn’t have to mean Mum, Dad and all the kids sitting in the dining room at six o’clock five nights a week, eating a made-from-scratch meal. Surprising new research from the University of Minnesota’s School of Public Health shows that even if the meal is served in front of the television, kids eat healthier than those who don’t dine with loved ones. When a family dines together, they eat better.
“Eating together, no matter what you eat, slows down the process, extending family time,” says Dr Ludwig.
Commit to it If a family dinner just won’t work, try breakfast or weekend brunches. The point is to create a routine and stick to it. If you miss a day, pick up where you left off.
Talk it Out Share a meal with your children and they’ll share information about their lives.

25 Things I Learned from My Father

The best (and funniest) relationship advice dad ever gave me

father and daughter1. Never waste water.

2. Listen to good music, especially jazz.

3. Ella Fitzgerald was a great artist and a nice lady. Duke Ellington was a great artist and an
elegant, articulate man. Miles Davis was a great artist but kind of a cuckoo clock. Stan Getz played a sweet sax, Illinois Jacquet played a driving sax, Coleman Hawkins played a rich, warm sax, Flip Phillips played an energetic sax, Lester Young played a delicate sax, and Charlie Parker played the saxophone like God.

4. Admire people who are not only good at what they do, but who love doing it.

5. Respect your roots.

6. Never waste food.

7. Mechanical things are as much art as science. They express beauty as well as order. Therefore, regularly check the fluid levels in your car.

8. Your body is a beautiful machine. Eat right and exercise.

9. Never waste money.

10. Be kind to children and animals.

11. Be a good friend.

12. Never waste anything.

13. When you’re watching a nature show on television, don’t feel too bad when the lion kills the gazelle because the lion has to eat, too.

14. How to make good Pasta Fazul.

15. How to change a flat tire.

16. There’s always something.

17. Everything’s fate.

18. Don’t scuff your shoes.

19. Anticipate what could go wrong—something always goes wrong—and try to prevent it from happening. If it happens anyway, learn from it.

20. Act a little cocky.

21. There’s only one way to do things: the right way.
Corollary: If you need a stone wall, hire an Italian mason.

22. When you’re screwing something in, make sure it’s on good and tight, but don’t overdo it, or you’ll strip the screw.

23. Don’t take the little sticker off the peach until you’re ready to eat it because the sticker will rip the skin and make it go bad faster.

24. Listen to people. Listen to their stories. Listen deeply. That’s how you learn things.

25. Love your family. They’re for always.

Secrets About Women Husbands Should Know

Women's SecretDave Zedik of Fort Worth, Texas, is utterly mystified by the amount of talking his wife, Michelle, does with her women friends. Sometimes, when she is on the phone, Dave will run an errand and upon his return find her on the same call. "When I talk to my buddies, we stick to the specifics," he says. "But women take forever to get to the point. It's a total waste of time."
Michelle, a busy mother of five, is unapologetic: "My connection to other women makes me a better wife and mother. Let's face it: my husband might not be concerned about a weird rash on one of our kids. But my friends will tell me if I need to worry."
According to Geraldine Piorkowski, director of the Counseling Center at the University of Illinois at Chicago, women touch base with other women as a way of understanding and coping with their experiences. "They look to other women as role models," she says.
Women friends validate each other. "Watch two women talk," says Cathleen Gray, associate professor of social work at the Catholic University of America. "Listen to how often they use the word exactly and nod their heads in agreement."
But Dave still doesn't get it: "She says there's no time to get everything done, but she'd have a lot more time if she wasn't on the phone so long!"
Let me state the obvious: men and women are different. Some of it is biological, some of it is how we are socialized, but the result is the same. Like the Zediks, we often misunderstand each other. Recognizing these differences can alleviate confusion and hurt feelings. Here are some of the main issues that separate the sexes:

She wants to be her husband's No. 1 priority.

Men and women get jealous over different things. "A man tends to be jealous of potential sexual partners, while a woman tends to be jealous of time her husband spends away from her, whether it's with drinking buddies or just golfing," explains Charles T. Hill, professor of psychology at Whittier College in California. She wants to feel she is No. 1 in her partner's life. But she knows she's my top priority,a husband may think. Yet if he often works late or spends a lot of time at the gym, she doesn't know it.
One 33-year-old homemaker from Lexington, Ky., says she has to nag her husband to come home from his job as a hotel manager before 8 or 9 p.m. "It makes me feel the kids and I aren't important." Even when he is home, she feels at times as if he is there only physically. One breathtaking fall day, she was outside playing with the children and dog while her husband stayed inside watching TV. "I felt rejected," she recalls.
"Most married couples only spend about 20 minutes a week interacting face to face, particularly once there are children," notes Georgia Witkin, director of the Stress Program at Mount Sinai School of Medicine in Manhattan. "Meanwhile, happy couples who've been married 25 years find it's not just quality time that does the trick, it's quantity."

She wants a husband who does household chores without waiting to be asked.

Meredith Prue of Plymouth, Mass., is the envy of all her friends. Is it because her husband, Stephen, is handsome or successful? No, it's because he shares the household chores fifty-fifty. "If I cook, he cleans up. If I put the laundry into the washer, he puts it in the dryer," she boasts. Best of all, he never acts as if he is doing her a favor. "We're a team," she says.
"A wife needs a sense that her marriage is a partnership," says Piorkowski. "Men often take the attitude that they are helping her out when they pitch in--like the dirty dishes are just hers and not his as well."
Who clears out the dust bunnies or bathes the kids may sound like small problems, but in 1996, when University of Denver psychologists Scott Stanley and Howard Markman surveyed 950 people who were either married or in relationships, they found that household chores were among the top three things that couples reported fighting about most. (The first was money.)
As added incentive for husbands, John Gottman, co-director of the Gottman Institute in Seattle, points out that men who share household chores and child-rearing have better marital and sexual satisfaction.

She needs emotional intimacy in order to feel aroused.

Natalie and Brent Thomas of Cannon Falls, Minn., are on the go all day. He's a photographer; she writes mystery novels and cares for their two young children. A few years ago, their busy lives were interfering with the closeness they once shared, and they'd fall into bed at night virtual strangers. If Brent tried to initiate sex, Natalie became resentful: "I wanted to talk about my day, hear about his, and just snuggle. Without time to discover one another, sex became another item on my list." Together they brainstormed ways to find more time.
Keeping in touch during the day has made a difference, Natalie says. "We talk on the phone. Even if it's for just a few moments, I feel we've spent some time together. The sound of his voice is just what I need."
Hearing her partner's voice can help a woman become aroused, according to Witkin. "The No. 1 sexual cue for men is visual," she explains, "while a comparable cue for women is the sound of the male voice."
So when a husband jumps to the main event without having first initiated some conversation, the wife may feel pressured and alienated, and then he feels rejected. "What a man needs to understand is that the ideal foreplay for a woman isn't just touching her body in a slow, gentle way. It first starts by touching her mind and her heart," says John Gray, author of Men Are From Mars, Women Are From Venus.

She doesn't want sexy lingerie or kitchen appliances as gifts.

Why do gifts, which seem so trivial, sometimes cause such major problems for couples? "Women consider a gift's meaning," says Albert Watson, associate professor of counseling at the University of Cincinnati. "When a husband gets his wife the latest book by her favorite author, the message is, 'When you talk, I listen. I want to please you.'" But a toaster oven, or lingerie that makes her feel like a cow, says, "I don't know or care what you would like, so I'm going to please myself."
According to Cathleen Gray, "Men complain, If she wants me to get something in particular for her birthday, why doesn't she tell me? Meanwhile, she's thinking, If I have to tell you, I feel diminished as a woman because it means you haven't thought about me at all."
Christine Schrodt of Mason City, Iowa, suffered for years while her husband, David, gave her gifts such as steak knives. But he's learned the hard way how important gifts are to her. "Now if he sees me admiring something, he makes a mental note," says Christine. "Six months later, on my birthday, he'll surprise me with it. It makes me feel so loved."

Yes, there really is a correct answer to "Do these jeans make me look fat?"

Paul Sabbah of Stamford, Conn., gets that question "at least three times a week" from his wife, Jennifer. "It strikes terror into my soul," he says. "If I say yes, I'm a dead man. If I say no, she tells me I'm lying. There's clearly no right answer."
How does Jennifer want Paul to respond? "I want him to tell me I don't look fat, of course, but half the time, he isn't even looking at me when he answers. I guess I'm just looking for reassurance that he still finds me attractive."
"Do I look the same as when you first met me?" "Do you wish I had larger breasts?" Questions like these generally send panicked husbands ducking for cover. Even wives think there is no right answer. Or is there?
When women ask for feedback on their appearance, they are really saying, I feel vulnerable. "You have to do whatever it takes to make a connection, make her feel loved and secure," says Dr. Samuel Shem, a psychiatrist at Harvard Medical School. "The right response is not yes or no, it's to make contact."
Paul Sabbah says he and his wife have turned the question into a private joke. "When Jennifer asks if she looks fat, I answer, 'No, but do I look bald?' Then she'll laugh and say no. We both know the truth: I'm balding, and she's not a size four. But we also know it doesn't matter, because we love each other like crazy."
In the end, adds Watson, "If a wife feels appreciated and valued, it's not necessary that her waist be smaller or her breasts larger. She knows she is loved just the way she is."

Tuesday, June 28, 2011

Street Food: Heaven on Earth

Find out where you can get the yummiest food in the region

street food vendorThese days, in many parts of fast developing Asia, what with the endless and mindboggling array of distractions or attractions for our social life, asking pals out for a night of bowling and revelry can get you a yawn emotion response in your smart phone :0. But, tell them that the real intent is to eventually linger over supper, and bond over smoky sticks of chicken stay with little balls of grilled egg yolks sitting atop, at Block S in Jakarta, paired with rock sugared jasmine tea, or perhaps platters of tempura mantis prawns and fried sambal (chilli paste) baby clams bee hoon with refreshingly cold baby coconut water at a Telok Gong corner eatery just outside Kuala Lumpur, Malaysia . . . then you just might get a smiley face response instead.
Food bonds. This is especially so in Asia. And good street food in the region is a religion. If you are so blessed to have friends in the places you visit take you out on local feasting jaunts, then you’ll also know that it’s the secret little street hawker stalls or warung that you’ll end up at, not at some fancy digs. While tucking in, your friends will inevitably tell you stories about just how iconic and meaningful these mum and pop outlets are to them.
If the food culture of a city is one of the better ways to experience a new place as a visitor, then eating like a local is the best souvenir you can take home. You get to eat the food and digest the culture at the same time.
The flavours of Asia, particularly in Southeast Asia, are a heady perfection of fused culinary concepts influenced by the three motherland food nations: China, India and Indonesia.
Just think Mee Goreng, a popular Indian style fried sambal noodles awashed in tantalising red. Noodles never traditionally featured in Indian cuisine but it was the Indian migrants who came, saw and subsequently conquered with their version of fried noodles with accents borrowed from China and Indonesia, complete with wok hei (the distinct whiff of a wok in fried noodles).
Say “Laksa”, and a friendly war on food will erupt between Singapore and Malaysia, the region where the Peranakans, or Straits Chinese, fostered and grew their culture and legacy. Both countries lay claim to the dish’s origins although each has versions not commonly found within the other’s border.
Laksa, in its many incarnations, is a Peranakan culinary icon, one of the few rare dishes of the Nonyas (Peranakan womenfolk), which found its way to the streets years ago.
Chinese, Indian, Indonesian and even Middle Eastern culinary concepts are found easily across Asia. But it was that almost desperate and genius melding of flavours that gave Southeast Asia an exciting edge. Fusion came to its streets way before the word was associated with dining. Today, street food here is a multisensory pleasure. It’s about taste, texture, colour, variety, value, flavours that say “home”, plus basic hygiene, unassuming décor and fast service.
Asians are skilled cooks and standards can be very high. So to be bowled over by street food, a hawker has to dazzle them with technique, speed and flavour. On top of that, the food has to be cheap. So cheap, in fact, that eating out will make more economic sense than cooking at home. It helps if the dishes are comforting, unique or are created with familiar flavours and ingredients.
It’s cheap and easier to eat out in places like Singapore, Malaysia, Thailand and even Taiwan. There’s no washing up after eating, no trips to the market to pick up ingredients, no messy food preparations and even better, no parking woes. Put simply, it’s street food heaven on earth!

The Most Important Foods to Buy Organic

Organic food is less ubiquitous than pesticide-covered produce. It can also be pricier. But if you are eating any of the following foods, it’s worth buying organic, as they are more saturated with pesticides than any other foods.
potatoes
Potatoes
Potatoes often retain pesticides even after they are washed and peeled. Almost 80 percent of potatoes contain pesticides.

Baby food
Babies are the most vulnerable to pesticides, and they eat a lot of this.

Milk
Dairy cows are routinely fed hormones, antibiotics, and pesticide-covered grains, all of which can end up in your milk. The higher the fat level of the milk, the higher the level of pesticides. And toddlers drink lots of whole milk.

Apples
Apples are near the top of the high-pesticide-level list. They’re also a favorite of kids; apples, apple juice, and applesauce are among the most common foods eaten by children ages 1 to 5, according to a USDA survey. So buy organic if you can.

Meat
Animal feed is often laced with antibiotics and synthetic growth hormones. Residue from these chemicals may still be present in meat. The use of antibiotics in food production could contribute to the rise of antibiotic-resistant bacteria.

Nectarines
About 97 percent of nectarines have been found to contain pesticides, according to the USDA.

Spinach
Spinach and lettuce have lots of surface area for pesticides to cover. More than 83 percent of spinach contains pesticides.

Peaches and pears
Nearly 94 percent of peaches and pears contain pesticides. Peaches are number one on the Environmental Working Group’s list of foods with the most and the highest concentration of pesticides.

Strawberries
Thin skins make fruits particularly vulnerable to pesticides. Some 90 percent of strawberries contain pesticides.

Bell peppers
Peppers absorb pesticides like a sponge. About 68 percent of peppers contain pesticides and many are imported from countries with looser standards than the US has.

Eggs
Pesticides may pass from chickens to eggs, and from there to the many foods you make with them. Organic eggs com­e from birds that eat organic feed and are not pumped up with growth hormone or dosed with an­tibiotics.

Imported grapes (from Chile, etc)
Some 86 percent of these grapes contain pesticides. And it’s pretty hard to peel a grape.

The Perfect Brew

Benjamin Franklin once said that beer is proof that God loves us and wants us to be happy. LUCY CORNE goes in search of that happiness.
Some of mankind’s greatest discoveries have been happy accidents. Newton sat under an apple tree, Archimedes jumped in the bath and about 6000 years ago, some absentminded Mesopotamian left a loaf of bread out in the rain.
For whatever reason, said Mesopotamian chose to eat the soggy loaf and was rewarded with a buzz he felt could only have been a gift from the Gods. Now, if he could only replicate this high, but in a more aesthetically pleasing manner – perhaps in a liquid form for easy consumption?
A romanticised version of this discovery perhaps, but it’s generally accepted that the first beer was not a preplanned event.
I wouldn’t fancy munching on a soggy sandwich, but I wholeheartedly thank whoever it was that did it and later scribbled down what is now considered the world’s oldest written recipe – that for a pint of beer.
Since this fortuitous mishap, brewers across the world have been adding to, adapting and modifying the basic barley, yeast and water recipe, substituting the grain for wheat, rice or millet and adding anything from berries or citrus peel to chocolate, and even chillies and pepper.
Brewing is really just liquid cookery – basic science with a little poetry mixed in. You start with two humble ingredients: crushed malt and warm water. Let them sit for an hour or so to make a mildly sweet, tea-coloured liquid known as wort. Drain and keep the liquid, feeding the spent grain to a friendly pig, should you have one on hand. Boil your wort, season with hops (the brewer’s equivalent to salt and pepper) and simmer for another hour.
Filter then cool your near-beer quickly to stave off bacteria that’ll turn your brew into undrinkable filth. Once cooled, add yeast. Find a cosy corner for your fermenter and wait for the magic to happen.
It takes anything from a couple of days to a couple of weeks for the liquid to transform into fine amber nectar. Be patient, unless you’re yearning for a barely palatable drink high on sugar but low on alcohol. Once ready, carbonate, chill and serve.
Much like national cuisine, beers vary as you travel, from Belgium’s potent, fruit-enhanced varieties to Ireland’s chocolaty stouts. East Asian brews favour rice as their grain of choice. But whether the tipple on offer is an ice cold pint of lager or a milky bucket of low alcohol millet beer, one thing is clear: beer straddles borders more than any other boozy beverage.
Many countries serve up a signature drink, often revealing their prize crop (rice in the east gives soju, sake or baijiu while Latin America’s sugar cane makes rum their pick-me-up of choice). Indeed, a country can be embodied in its symbolic beverage. But wherever you are there’s one drink you’re guaranteed to find in one guise or another, even when the culture dictates it be an alcohol-free version: beer.
So just what is it that places beer among the world’s favourite drinks, right up there with other heavyweights: water, coffee and tea?
For one thing, it seems so much more, well, civilised to invite someone to join you for a beer. Asking acquaintances out for champagne or cognac appears pretentious, cider seems a little bumpkinish and asking friends to join you for post-work vodkas just makes you look like a drunk.
But the question ‘do you fancy a beer?’ almost always seems appropriate, provided it’s in the pm, you’re not driving, taking care of kids or performing keyhole surgery. And beer is such a jack-of-all-trades kind of drink. More refreshing than wine, not as hardcore as whisky, more grown up than juice and more down to earth than a cocktail, ordering a beer just always seems to fit.
Since the fateful day when that loaf got left out in the rain, beer has managed to make its mark on the globe. The humble pint has spawned its own etiquette, given birth to customs both extravagant (Oktoberfest) and sublime (post-work Friday beers). It’s even contributed to the way we speak (see box below)!
In its over six millennia of existence, the amber nectar has caused riots, been used as currency, launched all manner of ludicrous laws and given some of the great thinkers of our time their most memorable citations.
And so to end I will turn to the very apt words of US president Franklin D Roosevelt, uttered as he repealed Prohibition in 1933: “I believe this would be a good time for a beer”!

Monday, June 27, 2011

How to Be Your Own Doctor

Ten easy ways for you to ensure that you keep your health in check

1. Have a PERF-ect day
Essentially, there are four things you should monitor every day to make sure you are living healthily: the amount of fruit and vegetables you ate that day (fresh Produce); whether you walked and were active (Exercise); whether you got at least 15 minutes of laughter and fun time for yourself (Relaxation); and whether you got enough beans, grains and other high-fibre foods (Fibre). If you can say you did well on all four, your day has been extremely healthy. (Needless to say, this doesn’t apply if you spent the rest of the day say, drinking, smoking and eating chocolate.)

2. Get naked every two to three months
Then, with your partner (or a really close friend), conduct a head-to-toe skin check, looking for any new moles, changed moles, suspicious spots or rashes. Be sure to check your scalp, between your toes and fingers, and also the underside of your arms. If you find anything worrying, see your doctor.
Do the ABCD test when checking moles, looking out for these possible danger signs:
- Asymmetry: the two halves don’t match.
- Border irregularity: the edges are jagged.
- Colour: uneven. Different shades of black, brown or pink can be seen.
- Diameter: more than 6mm.

3. Monitor your sleepiness
There are three good ways to tell if you’re not getting enough sleep. First, do you require an alarm clock to wake you up most mornings? Second, do you become drowsy in the afternoon to the point that it affects what you’re doing? Third, do you doze off shortly after eating dinner? If the answer to any of these is yes, you need more sleep. And if you’re getting enough sleep (about eight hours) and still have these troubles, talk to your doctor about your low energy.

4. Measure your height every year after you turn 50
This is especially important for women as a way of assessing posture and skeletal health. A decrease in stature can be as informative as a change in a bone density test for monitoring your overall bone health. If you’re concerned, speak to your doctor.

5. Keep a mental colour chart of how dark your urine is
It may sound weird, but it’s a useful health indicator. Your urine should be a clear, straw colour; if it’s dark or smells strong, you may not be getting enough fluids. If it stays dark-coloured even after you increase your liquid intake, make an appointment to see your doctor. If it’s bright yellow, it may be the B vitamins in your multivitamin tablets (if you take them).

6. Check your heartbeat after you exercise
A study published in the Journal of the American Medical Association found that women with poor heart rate recovery (HRR) after exercise had twice the risk of having a heart attack within ten years as those who had normal HRR. Next time you exercise, like a strenuous 20-minute walk or a jog, count your heartbeats for 15 seconds immediately afterwards, then multiply the result by four to get your heart rate. Sit down and wait two minutes before checking again. Subtract the second number from the first. If it’s under 55, your HRR is higher than normal and you should consult with your doctor.

7. If you have diabetes, check your feet every day
You will be susceptible to foot damage, so examine your feet carefully for any blisters, fungus, peeling skin, cuts or bruises. Because people with diabetes often have some nerve damage in extremities such as the feet, these daily self-examinations give critical clues as to how well you’re monitoring your blood sugar and if you might have nerve damage.

8. Have a cardiovascular check
If you’re over 40, you can request a full cardiovascular screening assessment (for future heart attack and stroke risk) with your doctor. You can also request one if you’re under 40 with a strong family history of heart attack or stroke. Blood cholesterol levels are just one of several factors that need to be measured and assessed, along with smoking status, blood glucose level, ECG results and blood pressure. Measuring cholesterol alone is not enough, as other risk factors may be missed; normal cholesterol levels do not necessarily mean that your overall cardiovascular risk is normal. Ask for advice at your doctor’s surgery.

9. Check your blood pressure every six months
Check with a home blood pressure monitor, or at a clinic. If the top number is more than 140 (130 if you have diabetes) and the bottom number is higher than 90 (80 for diabetics), wait a day, then check it again. If it’s still high, make an appointment with your doctor.

10. Check your hairbrush
If your hair’s falling out, ask your doctor to check your levels of blood ferritin, an indication of how much iron your body is storing. Some studies suggest low levels may be related to unexplained hair loss. Thyroid disease is another fairly common cause.

4 Reasons to Avoid All Soda (Even Diet)

That innocent-looking can of soda pop-no matter what it’s sweetened with-may be taking a toll on your immunity. Here’s why:

1. People who drink sodas instead of healthy beverages (think low-fat milk and pure fruit juice) are less likely to get adequate vitamin A, calcium, and magnesium. What’s more, soda contains phosphoric acid that depletes calcium and magnesium. These two nutrients help keep your immunity operating at peak efficiency.

2. Sodas containing high-fructose corn syrup also contain high levels of free radicals linked to tissue damage, the development of diabetes, and diabetic complications.

3. Plastic soda (and water) bottles contain a toxic chemical called bisphenol A (BPA) that can leach from bottles into soda…into you. Emerging evidence links BPA to a myriad of maladies, including immune system depression. Public health experts recommend that we protect children from exposure to products containing BPA-especially those they consume or use every day.

4. Diet soda actually contributes to weight gain. A study of 1,550 people concluded that people who drink diet soda have a 41 percent increased risk of being overweight or obese-for every can or bottle they drink per day! Turns out, any sweet taste signals body cells to store fat and carbohydrates, which makes you hungrier. Sweet tastes also promote insulin release, which blocks your body’s ability to burn fat. The hard truth: No published study has ever proven that drinking diet soda will help you lose weight.

Top 10 Tips for a Healthy Brain


Want to enjoy lifelong brain health? The following behaviors are pulled from existing research on aging from the biological, psychological, social, and gerontological sciences.


It is important to recall that our brain does not operate in isolation from the rest of the body. Rather, the human body operates as a symphony, producing a behavioral harmony of life. The heart has a particularly important relationship with the brain with nearly 25% of the oxygen and blood from every heartbeat designated for the brain. Accordingly, some of the lifestyle behaviors proposed for brain health have similar benefit for the cardiovascular system.

1. Engage Yourself in the Complex and Novel

Learning new information and skills across your entire lifespan helps to keep your brain strong even in the later years of life. Activities that have the highest value for brain health are those that are novel and complex to each particular person. What is easy for one person may be challenging for another, so the things that challenge you the most have the most value for your brain.

It is the novel and complex that will challenge the brain, stimulate learning, and promote synaptic density, decreasing the likelihood that neurodegenerative disease will manifest. With practice of an activity or skill, your synaptic density increases, and what was once novel and complex can easily become rote and passive. Therefore, continually learning new things will ensure your brain is always expanding and staying sharp!

Mental Stimulation Exercise:

This activity is designed to help you understand what is personally novel and complex for you, versus what is rote and passive.
For more mental stimulation, play our new Word Power games!

Take out a sheet of paper, and divide the paper in half.

In the left column, list five activities that you enjoy and have fun with, and do most frequently. This list represents activities that are rote and passive. Your mind is already comfortable with these activities, which lessens the benefit it has on your brain.

In the right column, list five activities that you find complicated, and don't engage in frequently. This list represents activities your brain has not yet formed strong neural connections with, they are the complex and novel. These activities will likely benefit the development of new connections in your brain.

2. Exercise Regularly

Exercise has the positive effect of enhancing successful aging. Exercise performed on a routine basis may not only reduce the risk of neurodegenerative disease, but also may help to slow the course of an existing disease, such as Alzheimer's.

Exercise can improve our energy levels, sense of well-being, sleep, and brain health. Engaging in regular exercise also reduces the risk of depression and anxiety. Identifying why we do not exercise permits us to systematically break down our barriers, and to slowly change our behaviors towards a healthy lifestyle.

3. Socialize and Have Fun!

Friends provide opportunities to enable the sharing of experiences, new learning, challenges, emotions, trust, and understanding. Friendship also provides the necessary motivation towards activity and involvement. Engaging in new pursuits with friends often helps develop new life roles, which provide us with an opportunity to feel appreciated, enjoy life, laugh, and have fun. Parent-teacher organizations, church, sports teams, and other groups and organizations are great places to develop relationships with other people.

4. Be Health Conscious

It is important for us to take control of our health and understand that we are in charge of managing of our bodies. Physicians work for us, and when it comes to our bodies we are the boss. Once we establish our own role in the management of our health, the importance of a close and trusting relationship with our physician becomes apparent.

Open communication can help the physician make sound decisions regarding our health. A team approach can help establish a united front against illness, and more importantly, promote our health. To keep yourself at your healthiest, maintain regular physical examinations, and follow your physician's advice.

5. Slow Down and Appreciate the Silence

Our society is evolving at an increasing rate, leaving us with little time to relax and process our environment. Our brains require time to process information more deeply, in order to gain more benefit from our daily experiences. The implications of a fast-paced lifestyle are chronic stress and other negative effects on our health and well being. Reducing demands we place on ourselves is an important step towards stress reduction, and a more fulfilling life.

A new field of study referred to as neurotheology has been advancing the study of the neurophysiological correlation between prayer and subjective experience. Multiple studies have shown a relationship between spirituality and the immune system. As we continually learn more about the potential of positive thoughts influencing health, people are beginning to integrate these practices more frequently into their daily lives, and experiencing life-changing results.

6. Do Not Retire from Life

Maintaining a strong sense of purpose in life is an important contributor to longevity. Making a conscious decision to stay actively involved in your daily routine is beneficial to your lifelong health and well being. Positive attitude has been shown to play a significant role in success, as well as your ability to recover from illness.

It is important to develop multiple skills and interests over your lifespan, as we have the ability to learn and develop new talents continually over time. It is our responsibility to nurture different roles and develop personal meaning and life purpose. Work can also be a necessary activity to help us find more meaning in our lives. Matching our passions in life with an occupation is powerful, and can promote our talents and potential in significant ways.

7. Reduce and Eliminate Smoking, Drinking and other Drugs

Mood altering substances, such as drugs and cigarettes, can decrease our functioning, lower our motivation, and impair our cognitive processes. They alter our emotions, which impairs our thinking by reducing focus, attention, memory, and our ability to execute plans.

Smoking is one of the leading causes of over a dozen cancers, including lung, oral, stomach, and liver cancer. Not to mention it stains our fingers, teeth and hair, and leaves us with foul-smelling breath!

8. Set Financial Goals

A well developed plan for financial security is a great way to stimulate your Executive Functions (responsible for complex activity like organization, scheduling, impulse control, and more). Keeping track of your expenses, and being aware of where your money is going, helps you feel more in control of your financial situation. No matter what expenses you have, set aside 5% a month for yourself—you will thank yourself later!

9. Adopt a Nutrient-Rich Diet

Over-consumption of high calorie food is a major issue for modern society. Understanding why we eat and what we eat is one of the most critical influences on our health and longevity. Brain-health-promoting-food includes Omega-3 fatty acids found in foods such as fish, flax seed, and nuts. Foods with naturally occurring Vitamin E and Vitamin C have an antioxidant effect. Folate may also help to reduce the risk of some neurodegenerative illnesses and developmental disorders.

10. Maintain Strong Connections

Our ability to communicate and interact with others is critical to maintaining strong connections. Isolation has been shown to reduce our overall health. Research demonstrates the importance of a social network in reducing the risk of dementia. Our ability to continually develop relations and sustain them across our lifespan represents significant health-promoting behaviors, such as stress reduction, new learning, and emotional expression.

New Razors With an Edge

Razors are a multi-billion-dollar industry. Some 70
per cent of men and 90 per cent of women who shave
typically use a razor; the rest use electric shavers. That's
big business, and likely the reason there's always a new razor
in shops, promising a super-close shave.
The latest products from the top two manufacturers are
battery-operated vibrating razors: the Schick Quattro Power,
which has four blades in the cartridge head, and Gillete's
Venus Vibrance for women and five-bladed Fusion Power
for men. These razor lift hairs, making them easier to cut, says Eric Kraus of the Gillette Company.

Down the road, look for diversified products, such as electrics that allow for precision shaping, following the rise in popularity of goatees, says Kristin Branch of Remington electric shavers. Companies are always looking to make razors more comfortable, while developing new mechanisms that allow maximum contact. "Each product we introduce is a step up in performance. And when we release that product, there's another in development," says Kraus.

A Guy's Guide to the Perfect Shave

For the closest shave, nothing beats a straight-edge razor. But if you don't know how to use one, you could get hurt. For the next best thing, try these tips from Javier Jaime of Paul Labrecque Gentleman's Salon and Barber Shop in New York:

Wash your face with an alcohol-free cleanser.
Open pores by applying a hot towel to the face, or shave after a hot shower.
Rub shaving cream in a circular, upward motion to lift hairs, so they're easier to cut.
Go with the grain, moving from the side towards the nose, then to the chin. Next, go against the grain. Don't shave one area more than three times - it irritates the skin.
Finish with splash of cold water, then alcohol-free aftershave. Replace a razor after three shaves. Rinse it in hot water after use and store upright, never face-down - that helps bacteria grow

A Gentler Way to Keep Kilos Down

You may have thought yoga was strictly for New Age mystics. Well, think again. Us research shows 45- to 55-year-old who regularly practice it are better able to fight "middle-age spread, while those already overweight are more likely to slim down.

Interestingly, few people practice yoga vigorously enough to burn many kilo-joules doing it. The study speculates that yoga instead makes you more "body aware" and perhaps teaches you discipline that you can apply in other areas.

The study has these yoga tips:
1. Find an edge where you are challenged but not overwhelmed.
2. Pay more heed to the internal experience than outer performance.
3. Try to become more aware of even your smallest movements.
4. Note what you are saying to yourself as you do yoga - be sure to appreciate your own efforts.

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