@ WalKy TalKy...

(verygood)
Today I found a friend
who knew everything I felt.
She knew my weakness
and the problems I've been dealt.
She understood my wonders
and listened to my dreams.
She listened to how I felt about life and love
and knew what it all means.
Not once did she interrupt me
or tell me I was wrong.
She understood what I was going through
and promised she'd stay long.
I reached out to this friend,
to show her that I care
to pull her close and let her know
how much I need her there.
I went to hold her hand
to pull her a bit nearer
and I realized this perfect friend I found
was nothing but a mirror

 

wowww~~ a mirror...(i)

HELLO JAH KHUN CUCUMBER....

MISS U na jah...

 

Stronger

It’s always so easy,
To fix a smile on my face;
Even though I’m breaking down inside.

Sometimes I just want to give up,
Get away from this rat race;
But then I’ll lose myself.

Confusion, delusion, solution,
All cramp up in one space;
In my tiny brain.

Try pleasing the world,
Keeping up the pace;
Although deep down inside I know,
This world is just one crazy place.

On one can please everyone,
Not even god; if he exists at all.
So, what’s the point?
I’m too bored to explain what I believe.

But still, criticism upsets me,
No matter how much I try to ignore;
Oh well, I’m only human,
That’s all I can ever be.

So, everyday I try,
To be stronger;
Fixing that smile on my face.
Running this rat race.
Keeping my space in this crazy place.

Then, nothing, not one thing will ever can...
Put me down again...

 

​

 

Serendipity

"When you realize you want to spend the rest of your life with somebody, you want the rest of your life to start as soon as possible."

-When Harry Met Sally -

 

if only..

I just saw the movie "If only"..
I cried a lot for the sadness story.

... Ian said to Sam ...

"I have to tell you this and you need to hear it.
I've loved you since I've met you
but I wouldn't allow myself to truly feel it until today.
I was always thinking ahead, making decisions out of fear.


Today, because of you,what I've learned from you.
Every choice I've made was different.
And my life has completely changed.
And I've learned that if you do that,
you'll be living your life fully.
It doesn't matter if you have 5 minutes or 50 years...

If not today, if not for you,
I would never have known love at all.
So thank you for being the person
who taught me to love and to be loved."

:'(

I hope there'll be someone say to me bang..

I believe that we should express our feeling
don't hide or keep it in our heart.
We never know there'll be tomorrow or not..

so today..

I will love you like there was no tomorrow.

rinnn.

 

้hooley hooley ! I like it..

I got it from gurka.... Thanks na ja..

Born to try!


Doing everything that I believe in
Going by the rules that Ive been taught
More understanding of whats around me
And protected from the walls of love

All that you see is me
And all I truly believe

That I was born to try
Ive learned to love
Be understanding
And believe in life
But youve got to make choices
Be wrong or right
Sometimes youve got to sacrifice the things you like

But I was born to try

No point in talking what you should have been
And regretting the things that went on
Lifes full of mistakes, destinies and fate
Remove the clouds look at the bigger picture

And all that you see is me
And all I truly believe

That I was born to try
Ive learned to love
Be understanding
And believe in life
But youve got to make choices
Be wrong or right
Sometimes youve got to sacrifice the things you like

But I was born to try

All that you see is me
All I truly believe
All that you see is me
And all I truly believe

That I was born to try

Ive learned to love
Be understanding
And believe in life
But youve got to make choices
Be wrong or right
Sometimes youve got to sacrifice the things you like

But I was born to try

But youve got to make choices
Be wrong or right
Sometimes youve got to sacrifice the things you like

But I was born to try

yeah! born to try..

 

The benefit of giving ยิ่งให้ยิ่งได้

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[SIZE=-1]Give and you shall receive. Although this expression has become commonplace in our everyday language, logically it doesn’t exactly make sense. When you give something away, you lose it – you no longer have it.

For instance, if you have a hundred dollars and you give away fifty, all you have left is fifty dollars. And you haven’t received anything. But, sometimes the consequences of giving away that fifty dollars have a much more deeper meaning than the actual physical act. We, in fact, do get something in return. We’re just not able to see it at the instant that we’re doing it. All we see is that now we only have half the money we used to. And for this reason, most people are reluctant to give anything away, whether it’s time, money, or effort.

In reality, if you intend to give something wholeheartedly and without any thoughts as to what you will gain or lose, then the benefits are easily see, First of all, you will receive happiness. We feel good about ourselves when we’ve done something for others. And second, it lessens the selfishness that is a part our human nature. Giving without expecting anything in returned is not easy. But each we time we give, it gets easier to give more of ourselves, more often.[/SIZE]​

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Hauy!!!! Today is a bad day for me...I hate today!
I never think ..can be!!!!!!!!


Hooooooooooooooooooooooooooooo
Boooooooooooooooooooooooooooooooo

 

Sleep Right, Starting Tonight

If you're sleeping with stress, here's how to put your anxieties to bed and get a good night's sleep

by Liesa Goins

In the movies, if you awake in the middle of the night it's probably because a chainsaw-wielding madman is lurking in the shadows. In real life, where most of us live, interrupted sleep can also be a horror show.

Finding yourself wide awake after a few hours of sleep or waking often during the night is called parasomnia or sleep maintenance insomnia, and it's much more common (though less gory) than chainsaw-wielding madmen. A 2005 National Sleep Foundation poll found that 75 percent of adults frequently have symptoms of a sleep problem, including parasomnia.

Just as the victims in slasher flicks make fatal errors (why are you running up the stairs?), we are often our own worst enemies when it comes to a solid night of sleep. "People think that because they're able to fall asleep, they'll stay asleep, even if they've had too much caffeine," says Rubin Naiman, Ph.D., a sleep and dream specialist at Andrew Weil's Program in Integrative Medicine at the University of Arizona. But for most of us, the culprit's not that ill-conceived espresso at 5 p.m.

"The root of most sleep problems is stress," says Jeffrey Thompson, director of the Center for Neuroacoustic Research in Encinitas, California, and creator of an audio sleeping aid called the Delta Sleep System. "Our nervous system is built for a sprint, but we're living in a stress marathon," he says. Dr. Naiman adds: "If you go to bed worried, you're probably going to wake up in the middle of the night." When that happens, as you probably know, the next day is pretty much shot.

Ready to give up your role in this scary movie? A new generation of sleep scientists, some of them yoga experts, say: You can do it. With a few simple changes in your routine--and perhaps an attitude adjustment--a peaceful night of slumber can be yours.

Throw out your definition of a good night's sleep
Just as three square meals a day has given way to all-day grazing and smaller portions, "what's good for you" has changed here, too. "Thinking it's necessary to stay asleep for 8 hours straight may be unrealistic," says David Neubauer, M.D., associate director of the Johns Hopkins Sleep Disorders Center and author of Understanding Sleeplessness: Perspectives on Insomnia. "Just as we experience a dip in alertness midafternoon, the inverse is a dip in sleepiness in the middle of the night. There's strong evidence that there's a kind of awakening that's totally normal." History supports this take, Dr. Naiman says. "Before the industrial revolution, people had their first sleep for 3 to 4 hours, awoke for an hour or two, then slept for another 3 or 4 hours."

Even waking every 60 to 90 minutes can be part of a healthy sleep pattern. The deeper stages of sleep, or REM (rapid eye movement) sleep, occur about every 90 minutes and get longer as the night goes on, so your brain might become more alert between those cycles.

Since we're conditioned to think that waking during the night is a problem, when it happens, we panic, causing our brains to awaken even further. If you find yourself awake in predawn hours, check your physical state. Do you have an ache, a cramp, or need to go to the bathroom? If so, take care of it. If you don't have a physical complaint, chances are you're experiencing a normal stage of the sleep cycle. Knowing this "helps replace worries that you'll be useless without 8 solid hours of sleep with more neutral thoughts," says Sat-Bir Khalsa, Ph.D., instructor in medicine at Brigham and Women's Hospital at Harvard Medical School. "The useful thought is: 'I can handle the disruption and still feel rested.'"

Get bed-ready
After an action-packed day, your brain needs some time to make order of things and slow its frenetic firing before you're ready to sleep. Pure bodily exhaustion can probably conk you out for an hour or so, but then worries will surface and cause you to stir. How can you get your mind to chill?

Establishing any ritual that you do before bed--taking a bath, sipping a cup of (decaf) tea, anything but checking your e-mail--will do more than relax you right then and there. The repetition also conditions your brain and body for sleep, Thompson says. When you transition to Z-mode the same way night after night, you're creating a Pavlovian response to your ritual. So simply sitting in the spot where you do your breathing or turning on the bath water signals your mind that it will be sleeping soon.

Another way to condition yourself is by playing off the body's internal clock. Dr. Naiman suggests simulating dusk about an hour before you plan to go to bed and dimming the lights significantly. This triggers natural circadian rhythms that help us prepare for sleep.

Quit sleeping with the enemy
Guess who has stress under the covers with them most often? That would be women. "Women tend to take stress to bed and mull over it," says Joyce Walsleben, Ph.D., associate professor at New York University Medical Center and author of A Woman's Guide to Sleep.

To prevent stress from waking you up, Dr. Walsleben suggests keeping a worry book--a journal in which a couple of hours before bed, you write down the thoughts you might stew over. Then, she says, when those thoughts creep into your head later, tell yourself, "I can't improve upon it today, so I'm not thinking about it." Other experts recommend literally kicking those worries out of the bedroom. Physically take the journal to another room and leave it until morning. (Make it sleep on the couch, as it were.)

Make the breath-brain connection
Dr. Khalsa recently supervised a small Harvard study using yoga breathing techniques to treat insomnia, and all subjects reported an improvement in the quality and quantity of sleep. "There is evidence that long, slow abdominal breathing will reduce anxiety and arousal," Dr. Khalsa explains. Dr. Naiman recommends one breathing technique (similar to those Dr. Khalsa used) called the 4-7-8 breath exercise. With your tongue resting on the roof of your mouth, just behind your upper teeth, exhale completely. Close your mouth and inhale through your nose for four counts. Hold your breath for seven counts. Then exhale while mentally counting to eight. Repeat the cycle three more times. Such breathing is essential for restful sleep.

Take a pose to the doze
Yoga asanas were originally designed to calm the body and quiet the mind, preparing the yogi for meditation. Today's researchers see the same process at work. "There's a feedback loop between the muscles and the brain," Dr. Naiman says. "When you stretch and release tension, the brain relaxes, too." The deepest meditative state, or yoga nidra, is known as "sleepless sleep."

To get to a sleepful state, Dr. Khalsa finds Bridge pose especially useful. Lie on your back with knees bent at a 90-degree angle and your heels parallel, close to your butt. Lift your hips up off the floor, pushing your pelvis toward the ceiling. Arch up onto your shoulders, then lace your palms together underneath your body and press your arms into the floor or mat. Hold the posture while taking 10 to 15 long, slow breaths.

When you wake up anyway
Despite all of your best efforts, here you are, awake at an hour even Katie Couric would call ungodly. What do you do now? First, here's a big don't: "If they open their eyes and see the clock, that's it for many stressed people," Dr. Walsleben says. "Seeing the time can trigger them to become fully awake." Keep your eyes closed, or move the clock out of sight.

Tired as you are, you're not about to do more yoga. But if you're still far from dreamland, try a mantra. Silently repeat any word that's soothing or pleasant to you, or simply think "inhale" as you inhale, and "exhale" as you release your breath. Thinking the words over and over focuses and relaxes you, but requires less attention than counting sheep, which can actually be too engaging to work the way it's supposed to.

"Get out, get out!''
After 15 minutes of lying awake in bed, you need a change of venue. "When someone can't sleep, the bedroom can become a torture chamber," Dr. Khalsa says. "Staying there is counterproductive." And you risk associating the bed with your trouble sleeping, which will exacerbate the problem in nights to come.

Go to another room. Make sure you have a night light in your hallway and won't need to turn on brighter lights. Occupy yourself with something calming like knitting, listening to music, or even performing your presleep ritual again. Only when you feel drowsy, Dr. Khalsa says, should you go back to bed. In a very short while, you should be the picture of blissful sleep.

http://www.prevention.com

 

3 Perfect Meals for Energy

Delicious dinners to help supercharge you

by Karen Cicero and Meredith Deeds

Why doesn't an exhausting day at the office (or at home) make us reach for a carrot? Life would be so much better if we responded to fatigue and stress by digging into a bowl of crudites instead of a pint of Haagen-Dazs.

For those of us who like to use food to make it all better, research has found that there are healthy food cures for everything from simple end-of-day exhaustion to the bad mood that drags us down like an anchor. Here are three nutrient-packed meals, each of which conquers a specific energy-related problem.


The Perfect Meal to Fight the Blues

Enjoy the ultimate therapy meal, packed with nutrients that lift your spirits

<table border="0" cellpadding="0" cellspacing="0" width="392"><tbody><tr><td valign="top" width="392"><table border="0" cellpadding="0" cellspacing="0" width="392"><tbody><tr><td class="bodytext"> Fish and foods rich in B vitamins are nutritional pick-me-ups, whether you've been diagnosed with depression or just feel down once in a while. Seafood supplies the richest source of omega-3 fatty acids in the diet; several studies have found that the more fish you eat, the less likely you are to be depressed, which is a leading cause of fatigue.

Clam chowder is like liquid Prozac. First, it's full of omega-3 fatty acids and vitamin B12, a nutrient that, recent research reports, helps people respond better when they're treated for depression. In fact, just 3 ounces of cooked clams take care of your B12 needs for an entire week. The 2 percent milk used to make the chowder provides additional B12 and is a very good source of tryptophan, an amino acid that may raise your spirits.

The side dishes supply mood relief, too. Walnuts are one of the few foods besides fish that contain omega-3s. The vegetables and oyster crackers are full of folate, another B vitamin linked to mood. Tufts University researchers tested the blood levels of 3,000 men and women and found that those suffering from low-level or major depression were less likely to get the recommended 400 mcg of this B vitamin daily. This meal supplies 54 mcg.

Because some people with depression may be sensitive to refined sugar, dessert is light. Pumpkin provides vitamins A and C to strengthen your immune system, and a few mini-chocolate chips on top will perk your spirits. Accompany the meal with soothing, cinnamony, hot apple cider.

The Perfect Meal to Fight the Blues:

New England Clam Chowder
Carrot-Walnut Salad
Spicy Pumpkin Mousse with Mini-Chocolate Chips
Hot Apple Cider with a Cinnamon Stick

</td> </tr> </tbody></table> </td> </tr> <tr> <td colspan="3"></td> </tr> </tbody></table> <!--stopindex--> New England Clam Chowder

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This is the ultimate therapy meal, packed with nutrients that lift your spirits.

<table border="0" cellpadding="0" cellspacing="4" width="100%"><tbody><tr><td valign="top" width="50%"><table border="0" cellpadding="0" cellspacing="0" width="100%"><tbody><tr><td>1 slice bacon
2 tsp vegetable oil
½ c chopped onion
½ c chopped celery
1 clove garlic, minced
½ tsp dried thyme
1½ c diced Yukon Gold potatoes (½-inch dice)
</td></tr></tbody></table></td><td valign="top" width="50%"><table border="0" cellpadding="0" cellspacing="0" width="100%"><tbody><tr><td>1 bay leaf
2 c clam juice
1½ c 2 percent milk
1½ Tbsp all-purpose flour
3 cans (6.5 oz each) minced clams, drained
¼ c chopped parsley
Oyster crackers
</td></tr></tbody></table></td></tr></tbody></table>
1. Cook bacon in microwave, per package directions, until crisp. Crumble into small pieces and set aside.

2. In large saucepan, heat oil over medium-low heat. Add onion, celery, and garlic and cook 5 minutes. Add thyme and bay leaf and continue to cook 3 minutes, stirring occasionally, until onion is softened but not browned. Add potatoes and clam juice. The liquid should just cover potatoes. Bring chowder to a simmer and cook potatoes about 10 minutes. They should be tender but not mushy.

3. In small bowl, whisk ¼ cup of the milk with flour until smooth. Add to chowder with remaining milk and increase heat to bring to a boil, stirring constantly, until soup has slightly thickened, about 3 minutes. Remove from heat and add clams. Remove bay leaf. Divide into 4 bowls and sprinkle each serving with crumbled bacon and parsley. Then add a few oyster crackers for that New England seaside feel.

Makes 4 Servings

Per Serving: 200 cal, 11 g pro, 24 g carb, 7 g fat, 2 g sat fat, 25 mg chol, 1 g fiber, 810 mg sodium

Prep Time: 25 minutes

Cooking Time: 21 minutes

Carrot-Walnut Salad

<table border="0" cellpadding="0" cellspacing="4" width="100%"><tbody><tr><td valign="top" width="50%"><table border="0" cellpadding="0" cellspacing="0" width="100%"><tbody><tr><td>1/3 c golden raisins
2 Tbsp rice wine vinegar
1 Tbsp vegetable oil
2 tsp lemon juice
1 tsp honey
</td></tr></tbody></table></td><td valign="top" width="50%"><table border="0" cellpadding="0" cellspacing="0" width="100%"><tbody><tr><td>1/8 tsp salt
4 lg carrots, shredded
1/3 c chopped and toasted walnuts
¼ c chopped parsley
</td></tr></tbody></table></td></tr></tbody></table>
1. Soak raisins in hot tap water 20 minutes to plump them. Drain.

2. In small bowl, combine vinegar, oil, lemon juice, honey, and salt.

3. Just before serving, in medium bowl, toss carrots, walnuts, parsley, and raisins with dressing.

Makes 4 (Side-Dish) Servings

Per Serving: 170 cal, 3 g pro, 20 g carb, 10 g fat, 1 g sat fat, 0 mg chol, 3 g fiber, 125 mg sodium

Prep Time: 20 minutes


Spicy Pumpkin Mousse with Mini-Chocolate Chips

<table border="0" cellpadding="0" cellspacing="4" width="100%"><tbody><tr><td valign="top" width="50%"><table border="0" cellpadding="0" cellspacing="0" width="100%"><tbody><tr><td>1 can (15 oz) pumpkin puree
¼ c pure maple syrup
1 tsp ground cinnamon
½ tsp ground ginger
</td></tr></tbody></table></td><td valign="top" width="50%"><table border="0" cellpadding="0" cellspacing="0" width="100%"><tbody><tr><td>¼ tsp ground cloves
2 c frozen fat-free whipped topping, thawed
¼ c semisweet mini-chocolate chips
</td></tr></tbody></table></td></tr></tbody></table>
1. In large bowl, combine pumpkin, maple syrup, cinnamon, ginger, and cloves. Gently fold in whipped topping until blended.

2. Transfer to 4 individual serving bowls and top with chocolate chips.

3. Chill 1 hour or longer before serving.

Makes 4 Servings

Per Serving: 170 cal, 3 g pro, 20 g carb, 10 g fat, 1 g sat fat, 0 mg chol, 3 g fiber, 125 mg sodium

Prep Time: 15 minutes

Chilling Time: 1 hour

Quick Alternative: Too pooped to whip up even these easy recipes? Get similar benefits from the following store-bought versions:

<table border="0" cellpadding="0" cellspacing="0" width="392"><tbody><tr><td class="bodytext">Olde Cape Cod All Natural New England Clam Chowder (canned)


Mann's Rainbow Salad topped with walnut halves (produce section)



</td> </tr> </tbody></table> http://www.prevention.com/

 

<table border="0" cellpadding="0" cellspacing="0" width="392"><tbody><tr><td class="foodtitle" colspan="2"> The Perfect Meal to End a Stressful Day</td> </tr> <tr> <td colspan="2"></td> </tr> <tr> <td rowspan="2" valign="top"> </td> <td style="padding-left: 14px;" class="bodytext" valign="top"> Jangled nerves don't stand a chance against this comfort-food supper

by Karen Cicero and Meredith Deeds
</td></tr></tbody></table>

Comfort food is extraordinarily fattening (one serving of mac and cheese has half a day's worth of saturated fat). But thiComfort food is extraordinarily fattening

The spinach, green beans, and almonds contribute magnesium; your need for the mineral increases as your stress level rises. Dutch researchers discovered that whey protein--abundant in ricotta cheese--improves your ability to think in stressful situations. And researchers at the Smell & Taste Treatment and Research Foundation in Chicago found that when they gave families garlic bread at dinner, there were 22 percent fewer negative remarks--and 8 percent more positive ones--among the clan than when families received no aromatic accompaniment.

Stressful days call for dark chocolate, which is packed with anandamide, the same feel-good chemical associated with a postexercise buzz, say researchers at the University of California, Irvine. Dip citrus fruits or strawberries in melted dark chocolate. The fruit has vitamin C, which boosts your immune system when you're in knots. The finish: soothing herbal tea.

The Perfect Meal to End a Stressful Day:

Baked Potato Gnocchi with Spinach and Ricotta
Green Beans Topped with Sliced Almonds
Garlic Bread
Assorted Fresh Fruit Dipped in Dark Chocolate
Herbal Tea

Baked Potato Gnocchi with Spinach and Ricotta

supersoothing dinner won't break the calorie bank. Its secret to serenity: high-carbohydrate foods, such as gnocchi (potato dumplings) and bread. A meal rich in carbohydrates increases your body's level of serotonin, a hormone that improves mood, says Judith Wurtman, PhD, an MIT researcher who has studied the food-mood connection for 2 decades. That's why many people following a low-carb diet notice a rise in their stress levels. If you're on a low-carb plan, take a break on a day that's unusually stressful.

​

<table border="0" cellpadding="0" cellspacing="4" width="100%"><tbody><tr><td valign="top" width="50%"><table border="0" cellpadding="0" cellspacing="0" width="100%"><tbody><tr><td>¾ c part-skim ricotta cheese
¼ c fresh basil, thinly sliced
½ c grated reduced-fat mozzarella
2 Tbsp grated Parmesan cheese
</td></tr></tbody></table></td><td valign="top" width="50%"><table border="0" cellpadding="0" cellspacing="0" width="100%"><tbody><tr><td>1 egg
3 c Basic Tomato Sauce, or your favorite tomato sauce
1 pkg (16 oz) potato gnocchi
2 c spinach leaves, thinly sliced
</td></tr></tbody></table></td></tr></tbody></table>
1. Preheat oven to 400 degrees F. Lightly coat 1½-quart casserole or gratin dish with cooking spray and set aside.

2. In small bowl, combine ricotta, basil, ¼ cup of the mozzarella, Parmesan, and egg. Set aside.

3. Spread a thin layer of tomato sauce in dish. On top of sauce, layer half of the uncooked gnocchi and spinach. Using half of the ricotta mixture, place small dollops on top of spinach. Cover with another thin layer of sauce. Repeat process, ending with sauce. Sprinkle on remaining mozzarella. Bake 40 minutes or until top is bubbly and cheese is lightly browned. Let sit 15 minutes before serving.

Makes 6 Servings

Per Serving (with Sauce Below): 250 cal, 11 g pro, 25 g carb, 12 g fat, 6 g sat fat, 65 mg chol, 4 g fiber, 460 mg sodium

Prep Time: 20 minutes

Cooking Time: 40 minutes


Basic Tomato Sauce

<table border="0" cellpadding="0" cellspacing="4" width="100%"><tbody><tr><td valign="top" width="50%"><table border="0" cellpadding="0" cellspacing="0" width="100%"><tbody><tr><td>2 tsp extra virgin olive oil
½ c chopped onion
½ c chopped carrot
</td></tr></tbody></table></td><td valign="top" width="50%"><table border="0" cellpadding="0" cellspacing="0" width="100%"><tbody><tr><td>½ c chopped celery
3 cloves garlic, minced
1 can (28 oz) diced tomatoes
</td></tr></tbody></table></td></tr></tbody></table>
1. Heat oil in medium saucepan over medium heat. Add onion, carrot, celery, and garlic and cook about 10 minutes.

2. Add tomatoes (with juice) and cook another 10 minutes. Season with salt and pepper to taste.

3. Remove from heat. Puree sauce in blender in batches until smooth. Keeps 1 week in the refrigerator.

Makes 3 Cups

Per (½-Cup) Serving: 80 cal, 2 g pro, 10 g carb, 4.5 g fat, 0.5 g sat fat, 0 mg chol, 3 g fiber, 180 mg sodium

Prep Time: 15 minutes

Cooking Time: 20 minutes


Quick Alternatives
If your stress levels were through the roof today, don't worry about cooking. The following options--available from the store--will do the job:

<table border="0" cellpadding="0" cellspacing="0" width="392"><tbody><tr><td class="bodytext"> Codino's Potato Gnocchi (frozen)

Muir Glen Fire Roasted Tomatoes (canned)

Fresh Express bagged spinach

Cole's Ultra Garlic Bread (frozen)

Cascadian Farm French Green Beans with Toasted Almonds (frozen)

</td></tr></tbody></table>http://www.prevention.com/

 

<table border="0" cellpadding="0" cellspacing="0" width="392"><tbody><tr><td class="foodtitle" colspan="2"> The Perfect Meal to Boost Your Energy</td> </tr> <tr> <td colspan="2"></td> </tr> <tr> <td rowspan="2" valign="top"> </td> <td style="padding-left: 14px;" class="bodytext" valign="top"> When you're lagging, this dinner will perk you up

by Karen Cicero and Meredith Deeds
</td></tr></tbody></table>
<table border="0" cellpadding="0" cellspacing="0" width="392"><tbody><tr><td valign="top" width="392"> <table border="0" cellpadding="0" cellspacing="0" width="392"><tbody><tr><td class="bodytext"> This salad has stamina. One serving contributes 3 mg of iron, or 17 percent of the daily value. Not getting enough of the mineral on a regular basis is an almost certain cause of fatigue. Nearly 1 in 5 American women of childbearing age and 50 percent of moms-to-be are iron deficient, making it the most common nutritional deficiency in the United States. A Swiss study of 136 women ages 18 to 55 suggests that even if your iron levels aren't low enough to be classified as deficient, you may still experience iron-related fatigue.

Steak is the biggest source of the mineral in the salad, kicking in 2 mg. The mixed greens supply 1 mg. Although the iron you get from fruits and veggies isn't as available to your body as that from meat, the vitamin C in the citrus vinaigrette will help improve your body's ability to use the iron that comes from the steak. The salad is also high in protein, which promotes the production of brain chemicals that boost alertness.

The meal's other slump-proofers include a whole grain roll (a British study shows that fiber may fight fatigue) and a parfait made with low-fat vanilla yogurt and blueberries. Tufts University studies have shown that yogurt helps raise attention levels, while the large quantity of antioxidants in blueberries gives a lift to energy and memory. Herbs, like those in the salad and the peppermint tea, also contribute.

"Our studies show that both horseradish and peppermint act as stimulants on nerves in the brain," says Alan Hirsch, MD, director of the Smell & Taste Treatment and Research Foundation. No coffee to end your meal--the brief burst of energy it gives you culminates in an equally big crash.

The Perfect Meal to Boost Your Energy:

Salad with Horseradish-Crusted Steak and Citrus Vinaigrette
Whole Grain Dinner Roll
Low-Fat Yogurt and Blueberry Parfait
Peppermint Iced Tea

</td> </tr> </tbody></table> </td> </tr> <tr> <td colspan="3"></td> </tr> </tbody></table><!--stopindex--> Salad with Horseradish-Crusted Steak and Citrus Vinaigrette

​

Horseradish and a piquant citrus dressing wake up this cold steak salad.

<table border="0" cellpadding="0" cellspacing="4" width="100%"><tbody><tr><td valign="top" width="50%"><table border="0" cellpadding="0" cellspacing="0" width="100%"><tbody><tr><td>2 Tbsp finely chopped shallots
Peel of 1 orange
1/3 c freshly squeezed orange juice
3 Tbsp rice wine vinegar
2 tsp honey
2 tsp extra virgin olive oil
1 lb flank steak
</td></tr></tbody></table></td><td valign="top" width="50%"><table border="0" cellpadding="0" cellspacing="0" width="100%"><tbody><tr><td>¼ tsp salt
¼ tsp ground black pepper
2 Tbsp prepared horseradish
8 c mixed greens
2 oranges, peeled and sectioned
½ med red onion, thinly sliced
</td></tr></tbody></table></td></tr></tbody></table>
1. Whisk shallots, orange peel and juice, vinegar, and honey in small bowl. Add oil and whisk until well blended. Season vinaigrette to taste with salt and pepper.

2. Preheat broiler. Season steak with ¼ teaspoon each salt and pepper. Place on broiler pan and broil 10 minutes, turning once, or until a meat thermometer inserted in center registers 140 degrees to 145 degrees F (medium-rare). Remove from oven. Spread horseradish on top and place under broiler an additional minute. Let stand 10 minutes on cutting board. Thinly slice across grain.

3. In large bowl, toss greens with 3 tablespoons of dressing. Arrange greens on 4 dinner plates. Arrange orange sections, onion, and sliced steak on top of greens. Drizzle salads with remaining dressing.

Makes 4 Servings

Per Serving: 300 cal, 27 g pro, 24 g carb, 11 g fat, 4 g sat fat, 40 mg chol, 6 g fiber, 300 mg sodium

Prep Time: 20 minutes

Cooking Time: 11 minutes

http://www.prevention.com

 

3 Foods to Improve Your Memory

<table border="0" cellpadding="0" cellspacing="0" width="392"><tbody><tr><td class="fitnesstitle" colspan="2"> Foods that Fortify Memory</td> </tr> <tr> <td colspan="2"></td> </tr> <tr> <td rowspan="2" valign="top">
</td> <td class="bodytext" valign="top"> Fill up on nutrients that can help slow "brain drain"

by Gloria McVeigh </td></tr></tbody></table>

<table border="0" cellpadding="0" cellspacing="0" width="392"><tbody><tr><td valign="top" width="392"><table border="0" cellpadding="0" cellspacing="0" width="392"><tbody><tr><td class="bodytext"> (Oct. 3, 2006) -- We're having lots of those "Uh-oh, what's her name?" moments, too. Happily, scientists have found new ways that foods may slow age-related brain drain.

High-fiber foods Whole grains, fruits, and veggies--all rich in fiber--can help your memory by preventing borderline diabetes. Having prediabetes was recently linked to memory and word recognition trouble--the kind that may lead to dementia in later life--in 72 24- to 44-year-olds studied at Tulane University.

And in Swedish research of 1,170 people age 75 and older, prediabetes boosted Alzheimer's disease and dementia risk by 70%. Eat three servings of whole grains and seven servings of fruits and vegetables daily.

Fats from fish Among 1,400 people, those who ate more polyunsaturated fats--especially omega-3s from fish--and less saturated fats from full-fat dairy foods were less likely to develop severe memory loss between ages 50 and 71 than those who ate the fewest of these fats, Finnish research showed. A great omega-3 source: sardines. Nutrition experts recommend at least two fish meals a week.

Brain vitamins British researchers studying 102 people found that Alzheimer's progressed twice as fast in those with high levels of the amino acid homocysteine as in those whose levels were low. Folic acid and vitamin B12 slash elevated blood levels of homocysteine (also linked to clogged arteries). Get both in your multivitamin, which should contain 400 mcg of folic acid and 6 mcg of B12.

</td> </tr> </tbody></table> </td> </tr> <tr> <td colspan="3"></td> </tr> </tbody></table> <!--stopindex--> <table border="0" cellpadding="0" cellspacing="0" width="392"><tbody><tr> <td colspan="2"></td> </tr> <tr> <td colspan="2"> <table border="0" cellpadding="0" cellspacing="0" width="392"> <tbody><tr> <td class="bodytext"> </td><td class="bodytext" align="right"> </td> </tr> </tbody></table> </td> </tr> <tr> <td colspan="2"></td> </tr> <tr> <td colspan="2"></td> </tr> <tr> <td colspan="2" class="bodytext"> Gloria McVeigh is the Prevention Nutrition News Editor.


http://www.prevention.com
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"Green" Living

Advice for creating a healthy and toxin-free home

by Annie B. Bond

We are a society craving the real elements. Real earth. Real water. Real fire. Real air. Real elements bring us healing, abundance, and vibrant energy. The contrasts between nature in its full radiance and nature in a polluted state are endless. The ways in which these differences affect our own daily lives are endless as well.

A tomato grown on an industrial farm is often flavorless and almost colorless, and it has a mealy texture with skin that can barely be cut. It doesn't hold a candle to a locally grown organic variety that is deep red and vine-ripened in the full sun. Organic tomatoes are succulent and sweet, and they sing out with wholesome goodness.

You may also be pleasantly surprised when you switch from a synthetically perfumed skin cream (made of petroleum oil and wafting neurotoxins to you all day long) to an organic and nutrient-rich skin care lotion, scented gently with a pure essential oil.

There are benefits to living without synthetic chemicals that are not so obvious unless you know to look. A child who uses solvent-based gel pens or markers for his artwork on a Saturday morning may exhibit neurotoxic exposure later in the day with hyperactive behavior--with no link being drawn to the markers as a cause.

A woman may take an antidepressant when, in fact, her symptoms of depression are classic symptoms of organophosphate pesticide poisoning from the pesticides used by the lawn care company. A man may feel exhausted after work every day and attribute it to job stress, when the true cause may be the formaldehyde in the pressed-wood desk he sits at all day. These common, everyday chemical exposures have a subtle but profound impact on a person's well-being and quality of life.

Rediscovering Home
Finding your way to a home of healing energy and natural sanctuary is a path of discovery and reward. One thing is for sure--once you start living in a healthier home, you never look back. Some people like to start by removing all of their toxic household products and replacing them with safe and natural alternatives virtually overnight. Others prefer the step-by-step approach. Whatever works the best for you is the path to travel.

Here's a good rule of thumb to follow to make an easy transition to a natural lifestyle: Simply choose the least toxic, most natural alternative every time you buy anything, be it a couch, peach, shampoo, furniture polish, or three-ring binder.

I came to the natural lifestyle, literally, by accident. My personal story begins to unfold almost 25 years ago, when I was 27. I was severely poisoned, first by a gas leak in a restaurant and then by pesticides that were used in an apartment building where we lived (pesticides that have since been taken off the market because they were so neurotoxic). I have permanent central nervous system damage as a result of these back-to-back exposures. It is important for me to live in clean air, drink clean water, use clean heat, and have a clean earth around me, or I experience neurological symptoms.

In order to get well, I had to learn where pesticides might lurk, regardless of whether they were pesticides sprayed long ago that would contaminate a house well past my lifetime or a more recent contamination that would supposedly dissipate. I had to learn more than most people would ever care to know about materials and chemicals and how they affect the home environment.

For example, I learned about formaldehyde and how it outgasses at higher levels when it heats up (such as when the heaters turn on next to a particle board-based cabinet containing formaldehyde-based glue). The list of things I needed to learn went on and on. My husband and I moved 10 times in 4 years in a desperate escape from pesticide drift and chemical hazards lurking in unexpected places. We learned our lessons as we moved, getting clearer and clearer about what constituted a safe home along the way.

Who could have imagined that products for managing life's chores, such as weeding, pest control, cleaning, and washing, could change the course of our existence on earth? Who could have imagined that household products could so profoundly change the health and harmony of everyday life?

All those years when I was really sick and hanging on by my fingernails made me realize the importance of a lifestyle that is in full balance and harmony with the ecosystems of the earth.



http://www.prevention.com

 

'Bone Vitamin' Booster

Orange juice is as good as milk

by Gloria McVeigh

<table border="0" cellpadding="0" cellspacing="0" width="429"><tbody><tr><td valign="top" width="429"><table border="0" cellpadding="0" cellspacing="0" width="429"><tbody><tr><td class="bodytext"> Throughout the sunny months, tiny factories in your skin convert sunlight into vitamin D, the most important vitamin for strong bones. But fall and winter's shorter days mean production slows down, leaving you short on D. You can turn to fortified milk or orange juice.

Tests conducted at Boston University School of Medicine proved that your body can absorb vitamin D from orange juice just as well as it can from milk. Here are two OJ varieties that provide 25 percent of the daily value of vitamin D in 8 ounces:

Minute Maid Original Calcium-Fortified

Minute Maid Home Squeezed Calcium-Fortified


</td> </tr> </tbody></table> </td> </tr> <tr> <td colspan="3"></td> </tr> </tbody></table> <!--stopindex--> <table border="0" cellpadding="0" cellspacing="0" width="429"><tbody><tr> <td colspan="2"></td> </tr> <tr> <td colspan="2"> <table border="0" cellpadding="0" cellspacing="0" width="429"> <tbody><tr> <td class="bodytext"> </td><td class="bodytext" align="right"> </td> </tr> </tbody></table> </td> </tr> <tr> <td colspan="2"></td> </tr> <tr> <td colspan="2"></td> </tr> <tr> <td colspan="2" class="bodytext"> Gloria McVeigh is the Prevention Nutrition News Editor.</td></tr></tbody></table>

 

10 Steps to Cutting Back on Fluoride

Whether you're in favor of fluoridated water or not, it makes sense to know how much fluoride you're getting from all sources--and consider limiting your exposure. These steps can help.

by Timothy Gower

<table border="0" cellpadding="0" cellspacing="0" width="429"><tbody><tr><td valign="top" width="429"><table border="0" cellpadding="0" cellspacing="0" width="429"><tbody><tr><td class="bodytext">1. Find out the fluoride level of your community's drinking water. Call your local water department or visit our Danger In Your Water splash page to look up the CDC's tally of fluoride levels in your town.

2. If the fluoride concentration in your community water is more than 2 ppm, the CDC recommends finding an alternative source of drinking water for children ages 8 or younger to reduce their risk of dental fluorosis. The best alternative: bottled water to which no fluoride has been added (it will say on the label). However, to be doubly sure, you'll have to contact the bottler. Or visit Danger In Your Water splash page for a list of the top brands with low--or no--fluoride.

3. Use a filtration system to reduce levels of fluoride, but don't count on those pitchers with charcoal filters to do the trick. Most experts recommend putting reverse-osmosis filters on your tap; manufacturers claim they remove 80 to 90% of fluoride from water. Cost: several hundred dollars.

4. Monitor small children when they brush their teeth with fluoride toothpaste until you are confident that they only use a pea-size amount and don't swallow it.

5. Has your pediatrician or dentist prescribed fluoride supplements for your kids? Ask why--and then ask whether a fluoride rinse would work just as well.

6. Curb your kids'--and your own--thirst for soda pop because it's generally made with fluoridated water. Fruit juice, beer, and wine also give you lots of it. At Danger In Your Water splash page you'll find a USDA listing of the fluoride content in hundreds of foods and drinks.

7. Don't let fear of fluoride spoil your taste for tea--iced or regular--but brew it at regular strength, consider using nonfluoridated water, and limit yourself to a serving or two per day.

8. Choose organic fruits and vegetables: The US National Organic Program does not allow the use of the pesticides that leave high fluoride residues.

9. Avoid or limit your consumption of mechanically deboned chicken in any form--nuggets, baby food, canned. These may contain high amounts of fluoride. The deboning process often leaves traces of fluoride-containing bone in the final product.

10. If you have a baby on powdered formula, mix the formula with unfluoridated water. And go easy on baby food made with chicken (see above).

(Posted August 2006)

</td> </tr> </tbody></table> </td> </tr> <tr> <td colspan="3"></td> </tr> </tbody></table> <!--stopindex--> <table border="0" cellpadding="0" cellspacing="0" width="429"><tbody><tr> <td colspan="2"></td> </tr> <tr> <td colspan="2"> <table border="0" cellpadding="0" cellspacing="0" width="429"> <tbody><tr> <td class="bodytext">
</td><td class="bodytext" align="right">
</td> </tr> </tbody></table> </td> </tr> <tr> <td colspan="2"></td> </tr> <tr> <td colspan="2"></td> </tr> <tr> <td colspan="2" class="bodytext"> Timothy Gower is a writer and editor living in Massachusetts. </td> </tr> <tr> <td>
</td></tr></tbody></table>http://www.prevention.com

 

14 Time-Savers to Nix

..and healthier ones to try instead

by Lorie A. Parch

<table border="0" cellpadding="0" cellspacing="0" width="429"><tbody><tr><td valign="top" width="429"><table border="0" cellpadding="0" cellspacing="0" width="429"><tbody><tr><td class="bodytext"> It's no secret that leading a healthy lifestyle often feels like it takes more time than most of us have. That was recently confirmed in a survey by the American Public Health Association in which 34% of adults said they were too busy to fit in things they knew were good for them, like eating right and exercising regularly.

So how surprising is it that as you hurry through the day, you cut a few corners: "I'm too tired to take out my contacts, so I'll leave them in over-night," you say, or, "I won't bother with my seat belt; I'm not going far." What you may not realize is that these moves could actually be taking a costly toll on your health. Here, the scoop on 14 time-savers that really aren't, plus safer alternatives that fit easily into a tight schedule.

No Nightly Floss
It's been a really long day, so you decide not to floss...

Surprising stat: Brushing alone leaves as much as 40% of your tooth surfaces untouched. Flossing between teeth allows you to get into the nooks and crannies that a toothbrush can't reach, and doing it daily--preferably at night, when plaque-causing bacteria really build up--is your frontline defense against gum disease, tooth decay, and bad breath.

If the benefits of good oral health don't convince you to pick up the floss, perhaps an increased risk of heart disease will: Recent research at Columbia University's Mailman School of Public Health revealed a connection between severe gum disease and an increased risk of atherosclerosis, a condition in which arteries become blocked.

Next Time
Swear to yourself that you'll do it the following evening. Nightly flossing is ideal, but it's acceptable to do it every other day, as long as it's thorough and you don't have a family history of gum disease, says Gordon L. Douglass, DDS, a past president of the American Academy of Periodontology. On days when you're not going to floss, swish water around in your mouth after brushing; Douglass says this has been shown to reduce bacteria.

Sleep with Contacts
Simply wearing contact lenses impedes the flow of oxygen that corneas need to stay healthy. "When you close your eyes for hours while sleeping, it's even worse," says Thomas L. Steinemann, MD, an associate professor of ophthalmology at Case Western Reserve University. A study of 557 contact lens wearers in the New England Journal of Medicine showed that the odds of developing a bacterial infection with daily wear (including taking the lenses out at bedtime) were 1 in 2,500.

Next Time
Switch to the newer silicone hydrogel lenses, which allow more oxygen to reach the eyes. According to a recent study in the British Journal of Ophthalmology, sleeping in these lenses reduced the risk of infection fivefold over traditional soft contact lenses. "The safest option is to take out your lenses at night, but if you think you'll be a habitual offender, you'd be better off with this new technology," says Steinemann.

Don't Remove Makeup
Wearing foundation to bed can clog your pores, which can lead to blackheads and breakouts. A more serious consequence is that mascara fragments will dislodge in your eyes while you're sleeping and cause painful corneal abrasions.

Next Time
Keep premoistened makeup removal pads on hand. Some that also remove eye makeup: Comodynes Makeup Remover Towels for Face & Eyes, Olay Daily Facials Lathering Cleansing Cloths, and Noxzema Wet Cleansing Cloths. A few swipes, and--voilà!--you're done.

Choose Juice over Fruit
You can't seem to fit fruit into your diet, so you down yours in a glass of juice.

"Most juice on the market--even if it's labeled 100% juice--is still like soda pop," says Prevention advisor Elizabeth Somer, RD. It's often loaded with sugar (look for high fructose corn syrup or white grape, pear, or apple juice concentrate on the label) and lacking in the fill-you-up fiber of fruit.

Next Time
If it's juice or nothing, at least choose the one that packs the best nutritional punch. "One hundred percent orange juice that's fortified with calcium and vitamin D is my juice of choice," says Somer. A good option if you also aren't eating enough veggies is Low-Sodium V8 100% Vegetable Juice, which delivers more than a full serving of vegetables in 8 ounces.

Forgo Birth Control
What the heck, you're married and over 40--what are the odds?

"It is true that fertility declines after age 40. But for women who have had normal fertility in the past, it's certainly possible to become pregnant between 40 and 50--and everyone would agree that pregnancy is no time-saver," says Philip D. Darney, MD, professor and chief of obstetrics, gynecology, and reproductive sciences at San Francisco General Hospital, University of California, San Francisco, and coauthor of A Pocket Guide to Managing Contraception.

It's also worth noting that pregnancy for an older woman brings with it higher odds of complications for mother and baby. On the flip side, some contraceptives even confer health benefits. "For nonsmoking, healthy women, low-dose oral contraceptives provide adequate hormones to keep bones strong; prevent a host of conditions, including pelvic infections and arthritis; control irregular bleeding; and clear up acne--all in addition to preventing pregnancy," explains Darney.

Next Time
Two brand-new contraceptives are tailor-made for women with too little time: depo-subQ provera 104, a low-dose, progestin-only version of Depo-Provera that's injected by a doctor four times a year (it's also approved to treat endometriosis pain), and Implanon, a long-term progestin implant from Organon, which lasts about 3 years and is expected to be approved by the FDA this summer.

Or you may want to consider an intra-uterine device, which can be used for up to 10 years. "Failures almost never occur with these," says Darney. "They're very safe and more effective than sterilization."

Walk in High Heels
You forgot your athletic shoes at home, but you head out for your lunchtime walk anyway in a pair of 2-inch heels--hey, how bad can they be for your feet?

If your "walk" is a short stroll as you browse the shops, you're probably okay. But if you're planning a 20-block hike, you could be in trouble. "The sole of a high-heeled shoe is not constructed correctly for long-distance walking, and the higher the heel, the worse it will be," warns Stephen M. Pribut, DPM, president-elect of the American Academy of Podiatric Sports Medicine (AAPSM).

And summer sandals and mules can be even more detrimental. "When your shoe's heel isn't closed in, the heel of your foot separates from the sole of the shoe as you walk, putting a lot more stress on your forefoot," explains Pribut. The worst case scenarios: a sprained ankle or stress fracture--either of which could really curtail your lunchtime forays.

Next Time
Move your walk to the evening (it'll be cooler out anyway), and spend your lunch hour finding a new pair of athletic shoes to store under your desk or in your car, so you're never without them. Look for a shoe that bends where the toes bend, not in the middle, advises Pribut: "A flexion point that's in the middle of the shoe will put stress on that part of the foot and cause abnormal motion."

Sunscreen Only Once a Day
On beach days, you slather on the highest-number-SPF sunscreen in the morning to avoid having to reapply messy lotions throughout the day.

Even if you coat your entire body with the recommended amount of sunscreen (a full ounce, or a jiggerful, if you're going to be in a swimsuit), you'll want to reapply at least every 2 1/2 hours--studies show that you're five times more likely to burn if you don't.

Besides causing wrinkles, brown spots and coarse skin, overexposure to the sun is responsible for the development of potentially deadly skin cancers, which, according to the American Cancer Society, are the most common of all cancers.

However, "If you're involved in any type of activity that might cause sunscreen to be washed, wiped, or sweated off, you'll need to reapply more often--and that's true even if you're using a long-lasting waterproof sunscreen," says Andrew Kaufman, MD, a dermatologic surgeon in Thousand Oaks, CA, who specializes in skin cancer.

Next Time
Choose a broad-spectrum sunscreen that contains zinc oxide and/or avobenzone (aka Parsol 1789), which are the most protective ingredients, and one you won't mind applying several times a day. Because studies show that most people apply only enough sunscreen to get half the SPF listed on the bottle, Kaufman recommends opting for a sunscreen with an SPF of 30 or higher, at least during the months of April through September.

Some light, nongreasy options with high SPFs include Neutrogena UltraSheer Dry-Touch Sunblock and Coppertone Endless Summer Ultrasheer Sunscreen.

Bite Off a Broken Nail
Your nail splits, but you don't have clippers or an emery board on hand, so you chew off the ragged edge.

This is a bad idea for several reasons, the least of which is that your nails will look lousy. "When you bite your nails you risk transferring infectious organisms between your mouth and your fingers," says Emmanuel Robert Loucas, MD, a dermatologist in New York City. "This could result in a bacterial or yeast infection of the nail bed."

Next Time
Stash nail clippers and emery boards in places where you spend a lot of time-at your desk, in the car, in your purse, in a kitchen drawer. Neither item is expensive, so it's easy to keep multiple sets around.

Wear Old Sneakers
It's been 2 years since you replaced your exercise shoes.

The first thing that goes with old (but comfy) shoes is shock absorption, which helps protect your feet and joints as you exercise, says Pribut, chairman of the AAPSM's shoe evaluation committee. This can put extra pressure on bones, leading to soreness and possibly a stress fracture.

To prevent injury, stick to this shoe-replacement schedule: Buy new running shoes every 350 to 500 miles (don't forget to add the mileage you put on shoes if you wear them to do things such as walking the dog); purchase new walking shoes every 6 to 9 months if you walk up to 4 miles a day; replace aerobic shoes every 6 to 9 months if you do 3 hours of aerobics each week.

Next Time
Long before the old ones have more holes and a stronger odor than Swiss cheese (and about as much shock absorption), it's time to spring for a new pair. When you find a shoe you love, buy two or more pairs.

Eat Fast Food
You're starving. You turn into the fast-food joint just ahead, even though you know there's a deli about 10 minutes away.

Have you ever noticed how soon you feel hungry again after eating a typical fast-food meal? That's because there's so little fiber in it to keep you satisfied. Of the salt, sugar, and saturated and trans fats that fast food is loaded with, Somer says, "You're basically putting greasy sawdust in your gas tank."

And don't get us started on the calories in most drive-thru meals: A Burger King double hamburger packs 440 calories, while six McDonald's Chicken McNuggets weigh in at 250 calories--but that's for a little more than 3 ounces, which isn't likely to fill you up for long. Meals like these put you on a fast track to being overweight, and all the health problems that tag along with it.

Next Time
Anticipate--and avoid--these "must eat now" situations. "We're so busy that if we wait to listen to our bodies, it's often too late," says Cindy Moore, RD, director of nutrition therapy at the Cleveland Clinic and a spokesperson for the American Dietetic Association.

"Thinking about lunch even a half hour earlier would allow you to make sounder, less emotional choices." To tide you over between meals, keep healthy snacks such as fruit and nuts in your purse, desk, and glove compartment. When fast-food fare is your only option, order a grilled chicken sandwich, no mayo.

Don't Keep in Touch with Pals
You've gotten too busy to stay in regular touch with even your close friends.

"When someone is stressed-out, one of the first things to go is socializing," says Patricia A. Fennell, the CEO of Albany Health Management Associates in Albany, NY, and author of The Chronic Illness Workbook. But research shows that having close, supportive relationships has a tremendously positive impact on your health.

A large study at the National Heart, Lung, and Blood Institute found that women who were at high risk significantly reduced their odds of developing heart disease if they had a strong support network in place. There was a significant link to a history of heart disease for those who ranked high on hostility and low on social support, even when other unhealthy behaviors were taken into account. An ongoing Harvard study showed much the same thing in men who don't have good relationships.

Next Time
Start daily "check-ins" with the people you're closest to, suggests Fennell, who encourages clients to try a simple technique she uses herself. "I'll call my best friend and leave her a quick message--'I love you, I'm thinking about you'--and she does the same for me," says Fennell. "Check-ins hardly take any time, but they leave you feeling grounded and connected."

Don't Warm up or Cool Down
You only have a half-hour for a workout, so you skip your warm-up and cool-down.

Drop the warm-up if you must, but don't deep-six the cool-down. It not only prevents the dizziness that can result when blood pools in the large muscles of the legs after vigorous activity is suddenly stopped, but it also helps remove the lactic acid that can build up in muscles, says Wayne Westcott, PhD, a Prevention advisor and the fitness research director for the South Shore YMCA in Quincy, MA. "Recirculating the lactic acid and pooled blood will leave you feeling less fatigued after your workout," he says.

Next Time
To warm up, perform whichever exercise you were planning to do for your workout at a slower pace for about 3 minutes. For the cool-down, gradually slow the intensity of your chosen exercise over several minutes. Follow that with 2 minutes of stretching. "The best time to stretch is when muscles are still warm," says Westcott. "It's relaxing and it gets the blood flowing back to the heart."


No Seat Belt During Short Trips
As you head out for a quick trip to the supermarket, you think, I'll just be a few minutes; I don't need my seat belt.

"Wearing a safety belt is the single most important thing you can do to protect yourself in the event of an accident," says Russ Rader, spokesperson for the Insurance Institute for Highway Safety (IIHS) in Arlington, VA. During the summer months, there's more reason to buckle up: An IIHS report found that more people are killed in car accidents on July 3 and 4 than on any other days of the year (July 2 ranked ninth on the list), and more road-related deaths occur in summer and fall.

Next Time
You know this one: Just do it. Buckling up takes only a few seconds, after all, and it prevents you from being tossed around inside the car or thrown from it if you're in a crash. If you're counting on air bags to save you, don't. By themselves, air bags reduce your odds of dying in a crash by just 12%. "Air bags are designed to work with safety belts, not by themselves," says Rader.

Eat Energy Bars
A big project means lunch is cut short for a few weeks. You rely on energy bars and protein shakes to get you through.

"You'll get more calories than you need, but not nearly enough of the fiber that will help sustain you for the long haul," says Moore. High-carb bars and shakes can also cause blood sugar to spike and then drop after an hour or two, leaving you feeling hungry, jittery, and irritable. "That's often when people start looking for chips or other fatty, salty, or sugary snacks," adds Somer.

Next Time
Plan ahead: Round up delivery menus from all the restaurants and delis that serve healthy food; then circle your faves so you're ready to order come lunchtime. To save money and time, stock up on healthy foods on the weekends. "Pack some fruit and yogurt or fat-free milk, and a whole grain bagel or crackers with peanut butter," suggests Moore, who notes that a combination of protein, carbohydrates, and fat will keep you going longer. When the convenience of an energy bar is too tempting to pass up, choose one with 8 to 10 g of protein.


http://www.prevention.com/

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"Keep smiling ... Don't cry"

I remember when i cried you told me

"don't cry , keep smiling"

Ya , I don't cry and still happy

I keep smiling always

I smiling when I thinking of you

I remember everything you told me

...everything...

...everytime...

Still in my mind




Don't worry , still happy


rinnn.