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Crime Is Up
Irene van der Zande
Kidpower Teenpower Fullpower International
Face-to-face crimes, such as muggings and assaults, are especially scary. We all need to become our own bodyguards when we’re out and about. Most of us know the basic safety advice, such as always being aware of our surroundings. Here are more tactics to stay safe when you’re out in public...
Program your cell phone with the local police number on speed dial in case there’s trouble. Police have told me that this often yields a faster officer response than 911 because a 911 operator has to route the call to a police officer. Check with your local police department to find out which would be faster in your region.
Always lock your car. This seems like a no-brainer, but you would be surprised at how many people forget to do it. Lock your car even if you’re just sitting in it for a few moments in a parking lot before you drive off.
Carry mugger’s money if you are in a high-risk locale, such as a bad neighborhood or a tourist spot in a foreign country. Keep a wallet with $20 to $50 in small bills that’s easily accessed, separate from your other valuables.
Press the panic button on your car key to set off the car alarm if someone frightens you. Many alarms can be triggered from at least 45 feet away, sometimes 100 feet or more. The loud noise can deter would-be attackers.
Put your valuables down and move away if you are asked to give up your wallet or purse. This increases the distance between you and the assailant.
Yell orders if you feel your life is being threatened. If you give up your valuables, but the person says, "You’re coming with me," or starts to attack or pull you, yell clear messages, such as, "Stop," and "Leave me alone," to the attacker. Then, if there are others around, yell, "Call the police," or "Call 911." Don’t yell, "Help." The word "help" makes people afraid for their own safety and unsure of what to do. Example: Late one night, an elderly woman’s car broke down in a bad neighborhood. While she was waiting for the tow service, five young men got out of their cars and started threatening her. She screamed to a woman she saw, "Call the police." She then yelled at her attackers, "Stop right there! Get back in your cars and leave. The police are on their way." The men took off.
Know simple moves targeted at the most vulnerable spots on the body in case you must physically defend yourself. Yelling, "No!" while you perform these moves helps give you more power...
The Eye Strike. Squeeze your fingers together (like a bird’s beak), and jab them hard into the attacker’s eyes. You also can claw your fingers like a rake across the eyes.
The Groin Strike. Stand with your feet apart, and lift up your knee so that your thigh strikes between the attacker’s legs and your knee jabs into his groin.
These moves aren’t meant to disarm or overpower an attacker, which is difficult to do. You just want to buy yourself enough time to break away from his grasp. If you can manage to get a few feet away from him -- all the while screaming -- chances are high that he will flee to avoid being caught rather than chase you.
Posted: 8/25/2010
Kidpower Teenpower Fullpower International
Face-to-face crimes, such as muggings and assaults, are especially scary. We all need to become our own bodyguards when we’re out and about. Most of us know the basic safety advice, such as always being aware of our surroundings. Here are more tactics to stay safe when you’re out in public...
Program your cell phone with the local police number on speed dial in case there’s trouble. Police have told me that this often yields a faster officer response than 911 because a 911 operator has to route the call to a police officer. Check with your local police department to find out which would be faster in your region.
Always lock your car. This seems like a no-brainer, but you would be surprised at how many people forget to do it. Lock your car even if you’re just sitting in it for a few moments in a parking lot before you drive off.
Carry mugger’s money if you are in a high-risk locale, such as a bad neighborhood or a tourist spot in a foreign country. Keep a wallet with $20 to $50 in small bills that’s easily accessed, separate from your other valuables.
Press the panic button on your car key to set off the car alarm if someone frightens you. Many alarms can be triggered from at least 45 feet away, sometimes 100 feet or more. The loud noise can deter would-be attackers.
Put your valuables down and move away if you are asked to give up your wallet or purse. This increases the distance between you and the assailant.
Yell orders if you feel your life is being threatened. If you give up your valuables, but the person says, "You’re coming with me," or starts to attack or pull you, yell clear messages, such as, "Stop," and "Leave me alone," to the attacker. Then, if there are others around, yell, "Call the police," or "Call 911." Don’t yell, "Help." The word "help" makes people afraid for their own safety and unsure of what to do. Example: Late one night, an elderly woman’s car broke down in a bad neighborhood. While she was waiting for the tow service, five young men got out of their cars and started threatening her. She screamed to a woman she saw, "Call the police." She then yelled at her attackers, "Stop right there! Get back in your cars and leave. The police are on their way." The men took off.
Know simple moves targeted at the most vulnerable spots on the body in case you must physically defend yourself. Yelling, "No!" while you perform these moves helps give you more power...
The Eye Strike. Squeeze your fingers together (like a bird’s beak), and jab them hard into the attacker’s eyes. You also can claw your fingers like a rake across the eyes.
The Groin Strike. Stand with your feet apart, and lift up your knee so that your thigh strikes between the attacker’s legs and your knee jabs into his groin.
These moves aren’t meant to disarm or overpower an attacker, which is difficult to do. You just want to buy yourself enough time to break away from his grasp. If you can manage to get a few feet away from him -- all the while screaming -- chances are high that he will flee to avoid being caught rather than chase you.
Posted: 8/25/2010
Natural Cholesterol Reducers
By Selena Templeton, eHow Contributor
Despite a decrease in dietary fat and cholesterol as well as about $14 billion a year spent on cholesterol-lowering medications in the U.S. alone, according to the National Center for Policy Analysis, cholesterol levels have continued to rise. The most popular way to control cholesterol levels is with statin drugs (which reduce cholesterol levels by inhibiting a key enzyme involved in the biosynthesis of cholesterol), but like most prescriptions they come with a price: nasty or even fatal side effects. Still, there are plenty of natural methods to reduce high cholesterol.
Cholesterol Basics
1. Cholesterol is a waxy material made up of lipids (fat) and proteins that is made in the liver and carried through the bloodstream via molecules called lipoproteins. High-density lipoproteins (HDL--the good kind) transport fat from cells to the liver and low-density lipoproteins (LDL--the bad kind) transport oxidized cholesterol from the liver to cells.
Contrary to popular belief, cholesterol is an important factor in the body's health and exists in every cell: It is essential for proper brain function, protects cells against neurological dysfunction and free radicals (unstable molecules or atoms), reduces risk of cancer and is necessary for the body's production of vitamin D and hormones such as estrogen, progesterone and testosterone.
Causative Factors
2. The two main factors in high cholesterol levels are excessive oxidation of blood vessels and sugar overload, which increases cellular oxidative damage. One of the biggest causes of excessive oxidation, or damage caused by free radicals, is trans fat such as margarine, fried foods, cooking oil and the oxidized cholesterol in processed foods.
So eat plenty of 'good' fats (monounsaturated fatty acids) like olive or coconut oil, seeds, nuts and cold-water fish, as well as animal-based saturated fats like free-range poultry, grass-fed beef and organic eggs. And reduce or eliminate sugar, which is a primary source of high triglycerides and is linked to a risk of heart disease. Triglycerides are "the chief lipids constituting fats and oils and function to store chemical energy in plants and animals," according to dictionary.com.
Natural Remedies
3. CoQ10 (Coenzyme Q10) supports healthy HDL and prevents excessive oxidation of LDL. Statin drugs reduce CoQ10 in the body. Suggested dose: 30 to 90 mg daily.
L-carnitine works with CoQ10 to support healthy cholesterol. 250 to 1,000 mg daily.
Garlic reduces triglycerides and LDL. Suggested dose:
4 fresh cloves daily or 6,000 mcg allicin (garlic's key enzyme) daily. Note: garlic thins the blood, so don't overdo it if you are on a blood thinner.
Digestive enzymes break down food and help with digestion, resulting in less absorption of fat.
Probiotics promote healthy cholesterol by converting it into a less absorbable version and thereby helping to eliminate it more efficiently. Suggested dose: 1 to 2 capsules daily.
Milk Thistle is an antioxidant specifically aimed at detoxifying the liver. 70 to 200 mg daily.
Pantothenic acid (vitamin B5) and its derivative pantethine, a more active form, reduces total cholesterol, LDL and triglycerides and raises HDL. 400 to 900 mg daily.
Cod liver oil lowers triglycerides and elevates HDL, as well as supports heart health. 2,000 to 3,000 mg daily (unless you eat at least 12 oz of fish per week).
And finally, don't forget to exercise! Thirty minutes of moderate exercise a day increases HDL levels and decreases LDL levels.
Healthy Cholesterol Levels
4. Total cholesterol--200 milligrams per deciliter
HDL (good)--50 mg/dl or higher
LDL (bad)--130 mg/dl or lower
Total cholesterol/HDL ratio--4 or lower
LDL/HDL ratio--2.5 or lower
Triglycerides--150 mg/dl or lower
Posted: 8/22/2010
Despite a decrease in dietary fat and cholesterol as well as about $14 billion a year spent on cholesterol-lowering medications in the U.S. alone, according to the National Center for Policy Analysis, cholesterol levels have continued to rise. The most popular way to control cholesterol levels is with statin drugs (which reduce cholesterol levels by inhibiting a key enzyme involved in the biosynthesis of cholesterol), but like most prescriptions they come with a price: nasty or even fatal side effects. Still, there are plenty of natural methods to reduce high cholesterol.
Cholesterol Basics
1. Cholesterol is a waxy material made up of lipids (fat) and proteins that is made in the liver and carried through the bloodstream via molecules called lipoproteins. High-density lipoproteins (HDL--the good kind) transport fat from cells to the liver and low-density lipoproteins (LDL--the bad kind) transport oxidized cholesterol from the liver to cells.
Contrary to popular belief, cholesterol is an important factor in the body's health and exists in every cell: It is essential for proper brain function, protects cells against neurological dysfunction and free radicals (unstable molecules or atoms), reduces risk of cancer and is necessary for the body's production of vitamin D and hormones such as estrogen, progesterone and testosterone.
Causative Factors
2. The two main factors in high cholesterol levels are excessive oxidation of blood vessels and sugar overload, which increases cellular oxidative damage. One of the biggest causes of excessive oxidation, or damage caused by free radicals, is trans fat such as margarine, fried foods, cooking oil and the oxidized cholesterol in processed foods.
So eat plenty of 'good' fats (monounsaturated fatty acids) like olive or coconut oil, seeds, nuts and cold-water fish, as well as animal-based saturated fats like free-range poultry, grass-fed beef and organic eggs. And reduce or eliminate sugar, which is a primary source of high triglycerides and is linked to a risk of heart disease. Triglycerides are "the chief lipids constituting fats and oils and function to store chemical energy in plants and animals," according to dictionary.com.
Natural Remedies
3. CoQ10 (Coenzyme Q10) supports healthy HDL and prevents excessive oxidation of LDL. Statin drugs reduce CoQ10 in the body. Suggested dose: 30 to 90 mg daily.
L-carnitine works with CoQ10 to support healthy cholesterol. 250 to 1,000 mg daily.
Garlic reduces triglycerides and LDL. Suggested dose:
4 fresh cloves daily or 6,000 mcg allicin (garlic's key enzyme) daily. Note: garlic thins the blood, so don't overdo it if you are on a blood thinner.
Digestive enzymes break down food and help with digestion, resulting in less absorption of fat.
Probiotics promote healthy cholesterol by converting it into a less absorbable version and thereby helping to eliminate it more efficiently. Suggested dose: 1 to 2 capsules daily.
Milk Thistle is an antioxidant specifically aimed at detoxifying the liver. 70 to 200 mg daily.
Pantothenic acid (vitamin B5) and its derivative pantethine, a more active form, reduces total cholesterol, LDL and triglycerides and raises HDL. 400 to 900 mg daily.
Cod liver oil lowers triglycerides and elevates HDL, as well as supports heart health. 2,000 to 3,000 mg daily (unless you eat at least 12 oz of fish per week).
And finally, don't forget to exercise! Thirty minutes of moderate exercise a day increases HDL levels and decreases LDL levels.
Healthy Cholesterol Levels
4. Total cholesterol--200 milligrams per deciliter
HDL (good)--50 mg/dl or higher
LDL (bad)--130 mg/dl or lower
Total cholesterol/HDL ratio--4 or lower
LDL/HDL ratio--2.5 or lower
Triglycerides--150 mg/dl or lower
Posted: 8/22/2010
"Hints from Heloise" Turns 50
This year marks the 50th anniversary of the newspaper column that eventually became "Hints from Heloise," one of America’s most trusted sources of household advice.
To celebrate this milestone, Bottom Line/Personal asked the current Heloise, who has written the column since her mother’s death in 1977, to sort through a half-century of hints to select her personal favorites and the hints her readers most often request...
Clear stubborn odors from a microwave. Odors often work their way deep into the mechanisms, where no amount of scrubbing removes them. Instead, put a handful of chopped lemon or lime rind or a tablespoon of vanilla extract in a microwave-safe bowl that can hold at least four cups. Add one cup of water, then put the bowl in the microwave and heat it until the water boils. (Microwave wattage varies, so cook only as long as it takes for the water to boil.) The heated citrus or vanilla acts as an air freshener, covering the offensive odor.
Caution: To avoid being scalded, let the water cool for at least 15 minutes before opening the door, then wipe out the microwave.
Bonus: The heat and moisture from the boiling water loosen any gunk stuck to the inside of the microwave, making it easier to remove.
Deodorize smelly drains. Combine one-half cup of baking soda with one-quarter cup of table salt, then pour the mixture down the drain. Pour one to two cups of white vinegar in after it -- the drain will foam and bubble. Wait 15 to 30 minutes, then put the stopper in the sink and fill it with hot water. As soon as the sink is full, pull out the stopper (use tongs so that you don’t burn your hand) and let water flush the drain clean.
If odor persists, pour one-half cup of hydrogen peroxide or white vinegar in the drain, let sit for 20 to 30 minutes, then fill the sink with cold water and pull the stopper to flush clean.
Eliminate ring around the collar. Squirt a small amount of inexpensive hair shampoo onto the ring, and rub it together before putting the shirt in the wash. Shampoo is designed to clean body oil and sweat from hair, and it does this just as well on shirt collars.
Helpful: To avoid future rings, wipe your neck with rubbing alcohol or a baby wipe in the morning after you shower. Those with chronically sweaty necks also can apply antiperspirant on their necks before dressing.
Keep dark clothes dark. Turn dark clothes inside out before putting them in the washer to limit abrasion, slowing the fading process. Air-drying further limits fading.
Avoid the clothing-care trap by reading care labels before buying garments. "Dry-clean only" clothes may not be a good deal, even when they’re on sale -- they may be too expensive to clean.
Remove ballpoint-ink stains. Place the washable garment on a towel, stain-side down. Lightly dampen a cloth with rubbing alcohol (test an inconspicuous area of the garment first to make sure the fabric is alcohol-safe), and use this to dab the stain from the opposite side of the fabric -- just dab, don’t rub. Don’t dab from the stain side, which can push ink further into the fabric. Continue dabbing until no more ink comes off onto the dabbing cloth or towel beneath. (Move the towel frequently so that there is always a clean area under the stain to absorb the ink.)
Apply stain pretreater or liquid laundry detergent directly to the remaining ink stain, let it set for a few minutes, then wash according to the garment’s care instructions. Air-dry.
Never put any stained item into a dryer. The dryer’s heat makes any stain that remains more difficult to remove.
Remove mustard and chocolate stains. Rub a few drops of liquid glycerin (available online, in drugstores and in some grocery stores) into these stains with your fingers, then rub the stained section of the material together for a few seconds. Next, apply stain remover or laundry detergent directly to the stain. Wash in cool water, and air-dry.
Get gravy stains out of a tablecloth. Spoon up as much of the spilled gravy as possible as quickly as you can. Sprinkle flour or artificial sweetener over the stained area -- this should absorb much of the grease. When the flour or sweetener becomes clumpy, brush it off and lay the stained section of the tablecloth in a sink of lukewarm water. Add one teaspoon of a mild, colorless laundry detergent for each cup of water in the sink, then soak for 20 minutes. Wash according to the care instructions.
Remove candle wax from carpet. Fill a metal pan with ice cubes, then set the pan on top of the wax until it freezes solid. Use a small hammer to shatter the frozen wax, then vacuum up the shards. Press pieces of tape, sticky side down, into the carpet to pick up pieces that remain. If there’s still wax residue, apply a small amount of dry-cleaning solvent/spot remover (from the laundry section of your grocery store or drugstore) to a clean terry cloth or microfiber cloth, and use this to dab the section of carpet. Let the solvent dry, then dampen a cloth with water and dab the area again.
Posted: 2010-07-11
To celebrate this milestone, Bottom Line/Personal asked the current Heloise, who has written the column since her mother’s death in 1977, to sort through a half-century of hints to select her personal favorites and the hints her readers most often request...
Clear stubborn odors from a microwave. Odors often work their way deep into the mechanisms, where no amount of scrubbing removes them. Instead, put a handful of chopped lemon or lime rind or a tablespoon of vanilla extract in a microwave-safe bowl that can hold at least four cups. Add one cup of water, then put the bowl in the microwave and heat it until the water boils. (Microwave wattage varies, so cook only as long as it takes for the water to boil.) The heated citrus or vanilla acts as an air freshener, covering the offensive odor.
Caution: To avoid being scalded, let the water cool for at least 15 minutes before opening the door, then wipe out the microwave.
Bonus: The heat and moisture from the boiling water loosen any gunk stuck to the inside of the microwave, making it easier to remove.
Deodorize smelly drains. Combine one-half cup of baking soda with one-quarter cup of table salt, then pour the mixture down the drain. Pour one to two cups of white vinegar in after it -- the drain will foam and bubble. Wait 15 to 30 minutes, then put the stopper in the sink and fill it with hot water. As soon as the sink is full, pull out the stopper (use tongs so that you don’t burn your hand) and let water flush the drain clean.
If odor persists, pour one-half cup of hydrogen peroxide or white vinegar in the drain, let sit for 20 to 30 minutes, then fill the sink with cold water and pull the stopper to flush clean.
Eliminate ring around the collar. Squirt a small amount of inexpensive hair shampoo onto the ring, and rub it together before putting the shirt in the wash. Shampoo is designed to clean body oil and sweat from hair, and it does this just as well on shirt collars.
Helpful: To avoid future rings, wipe your neck with rubbing alcohol or a baby wipe in the morning after you shower. Those with chronically sweaty necks also can apply antiperspirant on their necks before dressing.
Keep dark clothes dark. Turn dark clothes inside out before putting them in the washer to limit abrasion, slowing the fading process. Air-drying further limits fading.
Avoid the clothing-care trap by reading care labels before buying garments. "Dry-clean only" clothes may not be a good deal, even when they’re on sale -- they may be too expensive to clean.
Remove ballpoint-ink stains. Place the washable garment on a towel, stain-side down. Lightly dampen a cloth with rubbing alcohol (test an inconspicuous area of the garment first to make sure the fabric is alcohol-safe), and use this to dab the stain from the opposite side of the fabric -- just dab, don’t rub. Don’t dab from the stain side, which can push ink further into the fabric. Continue dabbing until no more ink comes off onto the dabbing cloth or towel beneath. (Move the towel frequently so that there is always a clean area under the stain to absorb the ink.)
Apply stain pretreater or liquid laundry detergent directly to the remaining ink stain, let it set for a few minutes, then wash according to the garment’s care instructions. Air-dry.
Never put any stained item into a dryer. The dryer’s heat makes any stain that remains more difficult to remove.
Remove mustard and chocolate stains. Rub a few drops of liquid glycerin (available online, in drugstores and in some grocery stores) into these stains with your fingers, then rub the stained section of the material together for a few seconds. Next, apply stain remover or laundry detergent directly to the stain. Wash in cool water, and air-dry.
Get gravy stains out of a tablecloth. Spoon up as much of the spilled gravy as possible as quickly as you can. Sprinkle flour or artificial sweetener over the stained area -- this should absorb much of the grease. When the flour or sweetener becomes clumpy, brush it off and lay the stained section of the tablecloth in a sink of lukewarm water. Add one teaspoon of a mild, colorless laundry detergent for each cup of water in the sink, then soak for 20 minutes. Wash according to the care instructions.
Remove candle wax from carpet. Fill a metal pan with ice cubes, then set the pan on top of the wax until it freezes solid. Use a small hammer to shatter the frozen wax, then vacuum up the shards. Press pieces of tape, sticky side down, into the carpet to pick up pieces that remain. If there’s still wax residue, apply a small amount of dry-cleaning solvent/spot remover (from the laundry section of your grocery store or drugstore) to a clean terry cloth or microfiber cloth, and use this to dab the section of carpet. Let the solvent dry, then dampen a cloth with water and dab the area again.
Posted: 2010-07-11
The Awesome Power of Gratitude
Which of the following do you think would make you happier: Looking younger... being cured of an illness... winning a million dollars... or changing how you think about your life as it is today?
Surprise: The latest scientific research shows that changing our circumstances accounts for only a mere 10% of happiness... while changing how we think accounts for as much as 40%.
To find out just how powerful our thoughts can be, I spoke with psychologist Sonja Lyubomirsky, PhD, author of The How of Happiness: A New Approach to Getting the Life You Want, who has devoted her career to investigating the science of human happiness.
The key she has discovered: Cultivating a sense of gratitude. Dr. Lyubomirsky explained, "Gratitude is not just saying thank you -- it has a much broader definition. Gratitude is wonder and appreciation. It is savoring instead of taking things for granted. It is looking on the bright side of setbacks. It is fathoming abundance and counting blessings. It is an antidote to negative emotions, a neutralizer of envy, avarice, hostility, worry and irritation. Gratitude involves a focus on the present moment, on appreciating your life as it is today." Here’s how to do it...
TEST YOUR GRATITUDE QUOTIENT
First step: Measure your gratitude level. After reading this article, take what scientists call a "pretest and post-test." On a sheet of paper that you’ll save, record the date. Now, using a scale of one to seven -- where "one" indicates the least amount possible and "seven" represents the most imaginable -- assign yourself a pretest score for each of the following...
How much gratitude you are feeling right now. Your overall level of happiness right now. How much gratitude you felt during the past week. Your overall level of happiness during the past week.
Next step: Practice some or all of the gratitude-enhancing strategies below. Surprising: Doing this for as little as 15 minutes per week is effective, Dr. Lyubomirsky’s research shows. Continue for 10 weeks. Keep the exercises fresh by doing different ones in different weeks or by varying your focus -- for instance, concentrating on relationships one week, past events the next week and health issues the week after that.
After 10 weeks: For the post-test, use the scale of one to seven to rate yourself on the same four measures of gratitude and happiness as before -- two for the moment in which you are taking the test and two for the prior week. Compare these post-test scores to your pretest scores. You probably will be amazed at -- and grateful for -- the difference.
GRATITUDE-ADJUSTING ACTIVITIES
The exercises below are the key to seeing a significant change in your gratitude level. Choose the exercises that best fit your personality, interests, lifestyle, needs and schedule. Some of these strategies may seem hokey, sentimental or simplistic at first. But remember: Even a corny-sounding exercise can grow on you and end up being practiced from the heart. These techniques have been scientifically proven to work -- and there’s nothing hokey about that!
Keep a gratitude journal. Choosing a fixed day each week, record the date and time in a notebook, then write, "This week I am grateful for...." Now ponder five things for which you are currently grateful, from the mundane (your dryer is fixed) to the magnificent (the beautiful sunset)... from the past (the day you met your spouse) to the future (your grandchild soon will be born). You might focus on a talent, goal or opportunity... an enjoyable aspect of where you live or work... or people who have cared for or sacrificed for you. As you create your list, elaborate on your feelings if you wish.
Alternative: Instead of writing, simply contemplate your sources of gratitude and then voice your thoughts aloud.
Examples: Identify one thing that you usually take for granted (your strong back, your sense of humor) and focus on how it enriches your life. Or acknowledge an ungrateful thought ("My sister forgot my birthday")... then substitute a grateful thought ("She’s always there for me when it matters most") or add a but ("But I’m grateful that others remembered to acknowledge the day").
Form a gratitude partnership. Choose a friend or family member with whom to share your gratitude journey -- for instance, through an e-mail or phone call in which you share a passage from your journal or an insight from your meditation. Or introduce another person to places, activities or people you love. When you see the ordinary or familiar through the eyes of another, you appreciate it anew.
Express appreciation directly. Pick someone to whom you feel grateful -- a relative, friend, mentor, coach or teacher. Make a phone call, write a letter or pay a visit to thank that person for the role he or she has played in your life.
Show gratitude through art. Draw, paint or sculpt a representation of a person, place, object or event that has special significance for you. You’re not artistic? Make a simple collage using favorite snapshots or photos cut from magazines, focusing on those that elicit feelings of appreciation. Add relevant words such as hope, love or thanks.
Tap into your spirituality. If you’re religiously inclined, compose a prayer of gratitude. Or cultivate the ability to notice the wondrousness in everyday things (the soft rain, a sweet strawberry). Take a moment to savor the experience.
FAR-REACHING EFFECTS
One benefit of practicing gratitude is that it starts a cycle of positive social consequences. You express appreciation for others... and then others are likely to express appreciation for you. Focusing on what you are grateful for (your health, for instance) may also encourage you to help others who have less to be thankful for -- which, in turn, gives them and you more to feel grateful for.
The happiest people have their share of stresses, trials and tragedies just as everyone else does... but they also have an inner resource of strength and contentment to draw upon in difficult times. You can develop that resource, too -- by cultivating an attitude of gratitude.
Source: Sonja Lyubomirsky, PhD, is a professor of psychology at the University of California, Riverside, and author of The How of Happiness: A New Approach to Getting the Life You Want (Penguin). She has authored numerous academic articles on the science of happiness, was awarded the 2002 Templeton Positive Psychology Prize and currently holds a million-dollar grant from the National Institute of Mental Health to research ways of permanently increasing happiness.
Posted: 2010-07-11
Surprise: The latest scientific research shows that changing our circumstances accounts for only a mere 10% of happiness... while changing how we think accounts for as much as 40%.
To find out just how powerful our thoughts can be, I spoke with psychologist Sonja Lyubomirsky, PhD, author of The How of Happiness: A New Approach to Getting the Life You Want, who has devoted her career to investigating the science of human happiness.
The key she has discovered: Cultivating a sense of gratitude. Dr. Lyubomirsky explained, "Gratitude is not just saying thank you -- it has a much broader definition. Gratitude is wonder and appreciation. It is savoring instead of taking things for granted. It is looking on the bright side of setbacks. It is fathoming abundance and counting blessings. It is an antidote to negative emotions, a neutralizer of envy, avarice, hostility, worry and irritation. Gratitude involves a focus on the present moment, on appreciating your life as it is today." Here’s how to do it...
TEST YOUR GRATITUDE QUOTIENT
First step: Measure your gratitude level. After reading this article, take what scientists call a "pretest and post-test." On a sheet of paper that you’ll save, record the date. Now, using a scale of one to seven -- where "one" indicates the least amount possible and "seven" represents the most imaginable -- assign yourself a pretest score for each of the following...
How much gratitude you are feeling right now. Your overall level of happiness right now. How much gratitude you felt during the past week. Your overall level of happiness during the past week.
Next step: Practice some or all of the gratitude-enhancing strategies below. Surprising: Doing this for as little as 15 minutes per week is effective, Dr. Lyubomirsky’s research shows. Continue for 10 weeks. Keep the exercises fresh by doing different ones in different weeks or by varying your focus -- for instance, concentrating on relationships one week, past events the next week and health issues the week after that.
After 10 weeks: For the post-test, use the scale of one to seven to rate yourself on the same four measures of gratitude and happiness as before -- two for the moment in which you are taking the test and two for the prior week. Compare these post-test scores to your pretest scores. You probably will be amazed at -- and grateful for -- the difference.
GRATITUDE-ADJUSTING ACTIVITIES
The exercises below are the key to seeing a significant change in your gratitude level. Choose the exercises that best fit your personality, interests, lifestyle, needs and schedule. Some of these strategies may seem hokey, sentimental or simplistic at first. But remember: Even a corny-sounding exercise can grow on you and end up being practiced from the heart. These techniques have been scientifically proven to work -- and there’s nothing hokey about that!
Keep a gratitude journal. Choosing a fixed day each week, record the date and time in a notebook, then write, "This week I am grateful for...." Now ponder five things for which you are currently grateful, from the mundane (your dryer is fixed) to the magnificent (the beautiful sunset)... from the past (the day you met your spouse) to the future (your grandchild soon will be born). You might focus on a talent, goal or opportunity... an enjoyable aspect of where you live or work... or people who have cared for or sacrificed for you. As you create your list, elaborate on your feelings if you wish.
Alternative: Instead of writing, simply contemplate your sources of gratitude and then voice your thoughts aloud.
Examples: Identify one thing that you usually take for granted (your strong back, your sense of humor) and focus on how it enriches your life. Or acknowledge an ungrateful thought ("My sister forgot my birthday")... then substitute a grateful thought ("She’s always there for me when it matters most") or add a but ("But I’m grateful that others remembered to acknowledge the day").
Form a gratitude partnership. Choose a friend or family member with whom to share your gratitude journey -- for instance, through an e-mail or phone call in which you share a passage from your journal or an insight from your meditation. Or introduce another person to places, activities or people you love. When you see the ordinary or familiar through the eyes of another, you appreciate it anew.
Express appreciation directly. Pick someone to whom you feel grateful -- a relative, friend, mentor, coach or teacher. Make a phone call, write a letter or pay a visit to thank that person for the role he or she has played in your life.
Show gratitude through art. Draw, paint or sculpt a representation of a person, place, object or event that has special significance for you. You’re not artistic? Make a simple collage using favorite snapshots or photos cut from magazines, focusing on those that elicit feelings of appreciation. Add relevant words such as hope, love or thanks.
Tap into your spirituality. If you’re religiously inclined, compose a prayer of gratitude. Or cultivate the ability to notice the wondrousness in everyday things (the soft rain, a sweet strawberry). Take a moment to savor the experience.
FAR-REACHING EFFECTS
One benefit of practicing gratitude is that it starts a cycle of positive social consequences. You express appreciation for others... and then others are likely to express appreciation for you. Focusing on what you are grateful for (your health, for instance) may also encourage you to help others who have less to be thankful for -- which, in turn, gives them and you more to feel grateful for.
The happiest people have their share of stresses, trials and tragedies just as everyone else does... but they also have an inner resource of strength and contentment to draw upon in difficult times. You can develop that resource, too -- by cultivating an attitude of gratitude.
Source: Sonja Lyubomirsky, PhD, is a professor of psychology at the University of California, Riverside, and author of The How of Happiness: A New Approach to Getting the Life You Want (Penguin). She has authored numerous academic articles on the science of happiness, was awarded the 2002 Templeton Positive Psychology Prize and currently holds a million-dollar grant from the National Institute of Mental Health to research ways of permanently increasing happiness.
Posted: 2010-07-11
Pecans provide neurological protection, could help fight ALS
Pecans provide neurological protection, could help fight ALS
By S. L. Baker, features writerJuly 7 - One of the hottest areas of medical research currently is also one of the nuttiest -- literally. For example, as NaturalNews recently reported, nuts have been found to lower cholesterol (http://www.naturalnews...
Posted: 2010-07-09
Health Benefits of Watermelon
Because of its high level of beta-carotene, watermelon is a good source of vitamin A. In addition, watermelon is rich in vitamin C and lycopene. The vitamin C, vitamin A, and lycopene in watermelon act as powerful antioxidants that protect the body from the harmful effects of free radicals such as skin damage, Alzheimer's disease, heart disease, certain types of cancer, and macular degeneration.
Watermelons are rich in B vitamins, specifically B1 and B6, both of which provide the body energy. Vitamin B1 also helps to keep the heart, brain, and nervous system running well, while vitamin B6 is an immune booster and has been shown to help reduce the risk of heart disease.
Watermelon is a good source of potassium and magnesium as well. Potassium works with sodium and chloride as an electrolyte in the body to balance water levels in the body and regulate blood pressure and heartbeat. Magnesium promotes heart health and is important for building strong bones and reduces the risk of developing osteoporosis.
Tips for Buying Watermelon
When purchasing watermelon that’s already pre-cut and packaged, look for deeply colored, juicy flesh free of any white streaks running through it. When purchasing uncut watermelons, look for melons with a smooth surface. The surface or rind of the watermelon can vary in color from dark to pale green and should look dull, not shiny.
Watermelons also have a yellowish or cream-colored underbelly which is the area that lays on the ground during ripening. Melons which lack this yellowish colored area should be avoided as they may have been harvested too soon and may leave the melon lacking taste and juiciness.
In addition to the flesh of watermelon, the seeds and rind can be eaten as well. Watermelon seeds can be roasted just like pumpkin seeds, and the rind can be used for homemade canned goods such as watermelon rind pickles and preserves.
References:
Mayo Foundation for Medical Education and Research. (September 2007). Antioxidants — Preventing Disease, Naturally. Accessed July 28, 2009 from MayoClinic.com.
Pressman, A. (2007). The Complete Idiot’s Guide to Vitamins & Minerals. New York: Penguin Group.
Posted: 2010-07-09
Fabulous Fruits You Really Ought to Try
Eating a wider variety of fruits is a good idea, according to nutrition expert Steven V. Joyal, MD, vice president of scientific and medical affairs for Life Extension Foundation, a Fort Lauderdale-based research organization.
Reason: Different fruits provide different nutrients, each of which has its own set of beneficial effects on the body. What’s more, taste buds that are treated to a variety of healthful fruits are less likely to get bored ("Not another apple! We want candy!") -- so it’s easier to resist cravings for nonnutritious foods.
Health-food stores, farmers’ markets and larger supermarkets carry a wide selection of fruits. Dr. Joyal recommends trying these especially nutritious, yet underappreciated, items...
CARAMBOLA, also called star fruit, is rich in vitamin A, which promotes eye health... vitamin C, to help support a healthy immune system... and potassium for cardiac function. Buy it green and let it ripen at room temperature until the ridges darken. Some varieties (such as the Arkin carambola) have a very sweet pineapple-orangey flavor... others (such as Golden Star) are more tart. Slice carambola crosswise (no need to peel it first) to make pretty star shapes that are perfect for fruit salad, avocado salad or Asian stir-fry.
CHERIMOYA looks like a hand grenade. Ripen it at room temperature until it is slightly soft, then peel it and discard the skin and seeds. The creamy white flesh inside, which tastes like a mango-pineapple-strawberry mix, can be scooped out or sliced and eaten raw or baked into a pie... or mashed to a custard texture and added to whole-grain waffle batter. The cherimoya contains niacin, which maintains "good" HDL cholesterol... lots of the antioxidant vitamin C... and iron for red blood cell production.
GUAVA provides protein for tissue repair... fiber for digestion... and calcium and phosphorus for bones. The guava may be green or maroon on the outside and white, pink or reddish inside. It is ready to eat when slightly soft and fragrant... expect a grainy texture and pear-kiwi-strawberry hybrid flavor. Eat a guava out of your hand as you would an apple... slice and salt it as you would a tomato... dice it into salads... or boil it to make jam.
POMEGRANATE provides powerful antioxidants, promotes blood vessel relaxation and may ease symptoms of inflammation from arthritis. According to Greek mythology, Persephone had to spend time in hell after she was tricked into eating some pomegranate seeds -- but don’t let that stop you from trying this fruit. Round and red on the outside, the pomegranate is filled with hundreds of crimson, gel-covered seeds called arils. Remove the crown and the bottom with a knife, then score the sides of the hard outer peel from top to bottom. Place the fruit in a bowl of cold water and pry it apart. Pluck out the fleshy arils, letting them sink to the bottom of the bowl... discard the peel and internal white membranes... drain the seeds. To eat, suck off the sweet-tart gel and either swallow or spit out the soft inner seeds. For juice, put the gel-covered seeds in a blender and blend well, then strain to remove the remnants of the pulverized inner seeds, if desired.
UGLI FRUIT looks like a lopsided grapefruit with baggy skin and tastes like a sweet-and-sour cross between a tangerine and a grapefruit. Packed with vitamin C and fiber, its segments can be eaten alone or added to salads (try it with fresh spinach leaves and shrimp). Juice it to add tang to marinades, sauces and salad dressings... or mix the juice with warm rum and honey for a hot toddy.
Source: Steven V. Joyal, MD, vice president of scientific and medical affairs for Life Extension Foundation, a nonprofit organization based in Fort Lauderdale, Florida, that supports research related to the prevention of degenerative diseases. lef.org
Posted: 2010-07-08
Reason: Different fruits provide different nutrients, each of which has its own set of beneficial effects on the body. What’s more, taste buds that are treated to a variety of healthful fruits are less likely to get bored ("Not another apple! We want candy!") -- so it’s easier to resist cravings for nonnutritious foods.
Health-food stores, farmers’ markets and larger supermarkets carry a wide selection of fruits. Dr. Joyal recommends trying these especially nutritious, yet underappreciated, items...
CARAMBOLA, also called star fruit, is rich in vitamin A, which promotes eye health... vitamin C, to help support a healthy immune system... and potassium for cardiac function. Buy it green and let it ripen at room temperature until the ridges darken. Some varieties (such as the Arkin carambola) have a very sweet pineapple-orangey flavor... others (such as Golden Star) are more tart. Slice carambola crosswise (no need to peel it first) to make pretty star shapes that are perfect for fruit salad, avocado salad or Asian stir-fry.
CHERIMOYA looks like a hand grenade. Ripen it at room temperature until it is slightly soft, then peel it and discard the skin and seeds. The creamy white flesh inside, which tastes like a mango-pineapple-strawberry mix, can be scooped out or sliced and eaten raw or baked into a pie... or mashed to a custard texture and added to whole-grain waffle batter. The cherimoya contains niacin, which maintains "good" HDL cholesterol... lots of the antioxidant vitamin C... and iron for red blood cell production.
GUAVA provides protein for tissue repair... fiber for digestion... and calcium and phosphorus for bones. The guava may be green or maroon on the outside and white, pink or reddish inside. It is ready to eat when slightly soft and fragrant... expect a grainy texture and pear-kiwi-strawberry hybrid flavor. Eat a guava out of your hand as you would an apple... slice and salt it as you would a tomato... dice it into salads... or boil it to make jam.
POMEGRANATE provides powerful antioxidants, promotes blood vessel relaxation and may ease symptoms of inflammation from arthritis. According to Greek mythology, Persephone had to spend time in hell after she was tricked into eating some pomegranate seeds -- but don’t let that stop you from trying this fruit. Round and red on the outside, the pomegranate is filled with hundreds of crimson, gel-covered seeds called arils. Remove the crown and the bottom with a knife, then score the sides of the hard outer peel from top to bottom. Place the fruit in a bowl of cold water and pry it apart. Pluck out the fleshy arils, letting them sink to the bottom of the bowl... discard the peel and internal white membranes... drain the seeds. To eat, suck off the sweet-tart gel and either swallow or spit out the soft inner seeds. For juice, put the gel-covered seeds in a blender and blend well, then strain to remove the remnants of the pulverized inner seeds, if desired.
UGLI FRUIT looks like a lopsided grapefruit with baggy skin and tastes like a sweet-and-sour cross between a tangerine and a grapefruit. Packed with vitamin C and fiber, its segments can be eaten alone or added to salads (try it with fresh spinach leaves and shrimp). Juice it to add tang to marinades, sauces and salad dressings... or mix the juice with warm rum and honey for a hot toddy.
Source: Steven V. Joyal, MD, vice president of scientific and medical affairs for Life Extension Foundation, a nonprofit organization based in Fort Lauderdale, Florida, that supports research related to the prevention of degenerative diseases. lef.org
Posted: 2010-07-08
What’s hormonal imbalance got to do with it?
# Fatigue
# Cravings for sweets or carbohydrates
# Weight gain
# Hot flashes and night sweats
# PMS
# Feeling depressed or overwhelmed
# Mood swings or irritability
# Insomnia or restless sleep
# Headaches
# Loss of desire
# Fuzzy thinking
# Digestive issues
# Stiffness or joint pain
# Anxiety
# Heart palpitations
# Breast pain
# Adult acne
# Urinary dysfunction
# Unwanted hair growth
# Hair loss
# Dry skin
# Vaginal dryness
# Irregular periods
# Fibroids
The trouble is in your hormones. Not in your head. What all of these symptoms have in common is that they’re signs of hormonal imbalance. It’s something quite common during perimenopause (and later, in menopause itself). Your hot flashes, night sweats, irregular periods, cravings for sweets, vaginal dryness, and even insomnia are simply signs that you have underlying hormonal imbalances or metabolic damage due to stress, poor nutrition, and other factors. Read More
Posted: 2010-07-07
The trouble is in your hormones. Not in your head. What all of these symptoms have in common is that they’re signs of hormonal imbalance. It’s something quite common during perimenopause (and later, in menopause itself). Your hot flashes, night sweats, irregular periods, cravings for sweets, vaginal dryness, and even insomnia are simply signs that you have underlying hormonal imbalances or metabolic damage due to stress, poor nutrition, and other factors. Read More
Posted: 2010-07-07
Bitter melon extracts block breast cancer by David Gutierrez, staff writer
(NaturalNews) Extract of bitter melon appears to block growth and induce death of cancerous cells, according to a study conducted by researchers from the University of Colorado and Saint Louis University, and published in the journal Cancer Research.
"Our findings suggest that bitter melon extract modulates several signal transduction pathways, which induces breast cancer cell death," said lead researcher Ratna B. Ray. "This extract can be utilized as a dietary supplement for the prevention of breast cancer."
Bitter melon, also known as bitter gourd and wild cucumber, is the fruit of the plant Momordica charantia, a vine in the gourd family that grows in tropical and subtropical regions around the world. The fruit is popular in Asia, Africa, China and the Caribbean, and is used in traditional medicine as a treatment for diabetes and infection.
Researchers tested bitter melon extract on cancer cells in the laboratory, and found that the extract suppressed cell division signals and stimulated signals leading to programmed cell death (apoptosis).
"Breast cancer is a major killer among women around the world, and in that perspective, results from this study are quite significant," researcher Rajesh Agarwal said. "This study may provide us with one more agent as an extract that could be used against breast cancer if additional studies hold true."
The researchers are now conducting follow-up studies with a wider variety of cancer cell lines to confirm their results. They are also scheduling a preliminary trial in human patients to see if an oral dose of bitter melon extract can improve the effectiveness of chemotherapy.
Agarwal warned that there is not any evidence yet that bitter melon extract alone can help prevent cancer. This concern was echoed by Jessica Harris of Cancer Research UK.
"The most up-to-date, reliable evidence shows that drinking less alcohol, being physically active and keeping a healthy weight can reduce the risk of breast cancer," Harris said.
Posted: 2010-07-06
Posted: 2010-07-06
Wonderful Customer
I had an amazing experience with a customer that has truly lifted my faith as a person and in all human beings...
She stopped by to look at the soaps and I'm not sure what happened with payment but I told the customer to take the bar of soap... assured in the back of my mind that i wouldn't see or hear from them again...
Needless to say this customer went to extreme effort to get a check and a wonderful card to me that has restored my soul, spirit, and faith at a time when i really needed it!!
I want to say thanks to you abundantly for you have truly blessed me and renewed my faith in man-kind.
Thanks for the beautiful card and I will cherish it...
JJ
Posted: 2010-07-03
Posted: 2010-07-03
