Change your habits, change your life (A Proven Plan for Healthy Living) by Danna Demetre. In this book, Demetere, a lifestyle coach, provides a 40 day guide to how you can make dynamic and lasting changes to your life by taking an ‘inside-out’ approach. Along the way, you will learn how to turn unhealthy thoughts healthy, stay active and maximize your energy by eating right, achieve true rest and regeneration, and discover how a  writing a daily journal can help in the move towards permanent change.

70 Ways to Beat 70 (Keys to a Longer, Healthier Life). I’m nowhere near 70 but the tips in this book can be used at any age. In fact, the earlier you start using these tips the better. You already know all this, but sometimes it doesn’t hurt to take a refresher course on the keys to a longer, healthier lifestyle.

Creating Your Best Life (The Ultimate Life List Guide) by Caroline Adams Miller and Dr Michael B Frisch. Another book by life coaches aimed at helping you get the most from your life. Anyone who loves lists will love this book which looks into the latest scientific research into happiness and the role life lists have in attaining happiness.

So stop procrastinating and start reading. You too can start living healthier now.

Post from: Healthbolt

Which is why Andrew J Sherman, in his self-improvement book Road Rules, suggests that we need to ‘Be the Truck. Not the Squirrel.’

Unlike squirrels, trucks are big, powerful, and have a plan, road map, and destination in mind. They, unlike the squirrel, don’t get squashed.

Yes, it sounds a bit extreme, even violent and aggressive. But once you get into the book, you’ll find that there is nothing at all aggressive about Andrew’s approach to life.

In fact, the book simply uses road signs and rules as the way to navigate the road of life.

Road Rules puts a new spin on many of the common road signs we see everyday in our travels

For example…

YIELD
We all need to yield to others more often – to other’s actions, to others thoughts and to other’s beliefs. Be open to their suggestions and alternative pathways.

LANE ENDS MERGE LEFT
Pay careful attention to changes in your roadway of life that are truly inevitable. You may be cruising along in your lane of choice, only to learn that you will be out of the runway sooner than you expected.

SLOW: Children At Play
Is an important message to slow down and watch out for young children, but it is also an important reminder to take your foot off the accelerator long enough to spend time with your children and your family

(from Road Rules, pages 89-94)

Anyone who likes to read self-improvement and motivational books will enjoy Road Rules.  It’s a easy, fun, and creative read with lots of little pointers and tips to get your life on track.

Post from: Healthbolt

Soap and water work great but sometimes you just feel the need to use something a little more potent  – like an alcohol based hand sanitizer.

But there’s a lot of controversy surrounding hand sanitizer products. Some people worry about the effectiveness of them. Others are concerned about the chemicals put in them – chemicals such as the endocrine disruptor Triclosan.

Easier, in some ways, to make your own. That way, you exactly what’s in it.

DIY hand sanitizer recipe

In a small bowl, mix ¼ cup each of pure aloe vera gel and grain alcohol with 5 drops of tea tree essential oil. To make it smell less pungent, add 5 drops of your favorite fragrance oil. Using a funnel, pour this blend into a bottle small enough to stash in your purse. (Rinse out an empty tube of makeup or lotion to make use of waste.)

The original recipe came from Ecosalon, but tweaked by Lifehacker in response to comments from ecosalon readers.

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Post from: Healthbolt

 Can you prevent it?

Can lost hair be restored?

These are just some of the questions answered by the user-friendly Hair Loss & Replacement for Dummies. Co-authored by well known hair restoration surgeons Robert M. Bernstein, M.D., F.A.A.D., and Dr. William Rassman, this book gives both men and women a clear understanding about hair loss, hair loss prevention, hair replacement, natural remedies, over the counter treatments, and medical and hair transplant options.

Featured chapters include …

• Getting To Know Your Hair ( What Causes Hair Loss; The Devastation Of Hair Loss In Women; Undergoing Hair Restoration Surgery)
• Anatomy and Physiology of Hair (How Hair Grows; Aging Hair; Hair & Ethnicity, Maintaining Self-Esteem in the Face of Hair Loss)
• Taking Better Care Of Your Hair  (Washing & Drying Your Hair Correctly; Avoiding Hair Damage; Caring For Childrens’ Hair)
• Understanding The How & Why Of Hair Loss  (Stress & Hair Loss; Environmental Issues; Male Pattern Thinning In Men and Women; Diseases & Disorders That Cause Hair Loss)
• Creative Techniques For Concealing Hair Loss (A Brief History of “Rugs”; Today’s Toupees)
• Taking Prescription Medications For Hair Loss (Being Aware of Side Effects)
• Supplementing Your Diet To Help Slow Hair Loss  (Pumping Up Proteins; Minding Your Mineral Intake)
• Hair Transplant Surgery (Do You Really Need A Hair Transplant; Psychological Considerations; Choosing A Doctor; Possible Complications; Heading Home With A New Head Of Hair!)

As with any book in the Dummies series, this book is full of facts and information you can use.

Post from: Healthbolt

Swearing apparently plays an important role in relieving pain.

The study, published last month in the NeuroReport journal, tested this theory on college students. Students are required to immerse their hands in cold water for as long as they could. While the hands were in the cold water, they were encouraged to either repeat a swear word of their choice or chant a neutral non-swear word.

The students who used sweat words reported less pain during the exercise and were also able to keep their hands in the cold water for at least 40 seconds longer.

While the study’s researchers are unsure how this works, they are now advocating that if you hurt yourself, then go ahead and swear.

So next time you stub your toe or hit your finger with a hammer, go ahead and swear. I’m sure you do anyway.

But at least you now know that you have scientific proof that swearing helps.

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Post from: Healthbolt

The latest study suggests that adding beneficial antioxidants such as rosemary extracts or Thai spices to the meat can significantly reduce the risk of ingesting heterocyclic amines (HCAs).

Last year, scientists at the University of Porto in Portugal examined the effects of beer and red wine marinades on grilled steak and discovered that simply marinating in beer or red wine for six hours reduced the levels of two types of HA by up to 90 per cent compared with unmarinated steak.

Mix all or some of these ingredients together and you’ll end up with healthy and hopefully tasty marinade recipe.

Other key ingredients for healthy, HAA reducing marinades include vinegar, citrus juices, herbs, spices and olive oil.

As for some recipes and marinade ideas, check out Marinade.com for the most comprehensive list around.

And remember, never marinate meat at room temperature. Mix, add, and then refrigerate until needed.

Happy Healthy and Safe Grilling!

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Post from: Healthbolt

In particular,  health concerns revolve around the potential exposure carcinogenic compounds such as Hetrocyclic amines (HCAs) that increase as meat is charred on the grill and Polycyclic aromatic hydrocarbons (PAAs) that are created when fat and meat juices drip onto the coals and stones.

Back in 2005,  HCAs, which has been shown to cause tumors in animals and possibly increase the risk of breast, colon, stomach, pancreatic, and prostate cancer in humans, was added to The National Institute of Health’s hit list of cancer causing agents.

But that doesn’t mean you should stop BBQing.

It just means you need to grill safer.

Here’s how:

1. Marinade, marinade, marinade. Apparently marinading will not only make meats taste so much better. It also significantly reduces the amount of HCAs. But make it thin not thick as thicker marinades can increase the potential for charring.

2. Grill more vegetables than meats. Get creative. Put vegetables on skewers, make some veggie or tofu burgers. And don’t forget the quesadillas and tortillas.

3. Ensure proper cleaning of the grill before and after each use. Make sure that any burnt bits are scraped off the grill. Any residue left on the grill most likely will contain high levels of HCAs.

4. Frequently flip the burgers and cook at a lower temperature. Frequent turning not only accelerates the cooking process but also helps reduces the level of HCAs and can also help kill any bacteria.

5. If you’re cooking with coal, make sure you don’t place any meat directly over the coals. Best to cover the grill with aluminum foil. But don’t forget to pokes some holes in it first. Covering the grill also reduces harmful smoke that can result from meat juices spilling on the coal.

6. Reduce the grill time by pre-cooking or microwaving the meat before putting on the grill.

7. Never ever eat blackened or burnt meat.

Stop by tomorrow to discover some interesting and healthy marinades to try.

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Post from: Healthbolt

Fears of job and house losses, not to mention dwindling 401Ks (retirement funds) can make things like pretty gloomy.

But, believe it or not, the recession could actually be good for your health – well, at least your physical health.

Here‘s why – by suddenly looking at your life and starting to examine the way you live, how you spend, and what you do with your time, the recession could actually help you recreate a more healthy and even happier you.

Here’s how…
1. Pull out the saucepans and start cooking

Eating out is convenient but it’s not good on the wallet and it’s not good on the diet. So now’s the perfect time to get back into the kitchen and start cooking up good, healthy, and great tasting meals to be shared with the family.  This way, you know exactly what’s in the food and can regulate the amount of food you eat. A full plate at a restaurant is hard to resist. At home, serving up smaller portions will do wonders for the waistline.

For some it will sound more like a chore than having fun, but you might surprise yourself and discover your inner Julia Childs or Jamie Oliver. Make pouring over cookbooks and old recipe books a family affair and you might just find it becomes a family affair.

2. Grow Your Own Vegetables

Looking at all those recipes is going to give you at taste for fresh herbs and vegetables so why not get out and grow your own.

You don’t need a large patch of land. Container gardening is just as effective and will provide you with all the fresh vegetables and herbs needed to create tasty and nutritious meals.

3.  Walk more and drive less. 

Are you cringing every time you fill up the car with gas ? Then maybe it’s time to hit the pavements and use foot power or even pedal power to get around.  You know the old saying ‘running your errands’ – well, here’s a great chance to do just that, especially if you live in a pedestrian-friendly city. Walking, or even running, is not only good for your physical health, it’s actually good for you mental health as well.  And of course, there’s the added fact of the Vitamin D factor – ie sunshine – that is necessary for good bone health.

4. Re-discover the lunch box

Stop buying lunch at work and start brown bagging it. It will be cheaper and more nutritious if you plan and pack your lunch every day. 

5. Lose some bad habits

Been thinking about giving up smoking or cutting down on the drinks. Well, now might be the perfect time to give it a go. Sit down and work out how much these habits are costing you and think of what you could do with the money instead.

6. Stop and Smell the Roses

Less money means fewer nights on the town and more time at home. So aim to foster healthier family relationships with family dinners, movies at home, and game time – monopoly anyone?

7. Drink more…Tap Water

Cutting out sodas and bottled water will save you a heap of money and will do wonders for your weight, your skin, and energy levels.

8. Less Carnivore, More Vegetarian

Reducing red meat and eating more vegetables and fruit not only improves energy levels but also helps the pocketbook.

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Post from: Healthbolt

Sitting at the computer for hours on end has, I’m sure, increased my habit of slumping so a few reminders and tips on how to straighten up won’t go amiss.

Here’s what Dr Greg Thielman, Assistant Professor of Physical Therapy at the University of Philadelphia, suggests in the way of tips and exercises…

Evaluate your workstation: A workstation is anywhere that an individual spends a notable amount of time daily and for many of us, our primary workstation is standing or sitting at a desk. “If you’re sitting, don’t drop a ton of money on an ergonomic chair. Instead, position the chair to provide lumbar, shoulder, and if needed, head support.”

 Perform daily exercises: Dr. Thielman recommends regularly exercising the large muscles on the front and back of the thigh, the abdominal muscles, and performing three exercises daily:

1. Pelvic Tilt: “While sitting, push your pelvis back into the chair, hold it for three seconds and then relax. This tightens and strengthens your abdominal muscles,” explains Dr. Thielman.
2. Chin Tucks: “Also while sitting, put your pointer finger on your chin and push straight back. Be sure your head isn’t tilted up or down and this exercise will realign your spine and combat forward head position.”
3. Lean Back: “Lastly, most of what we perform at our workstations forces us anterior, so we’re constantly bending forward. To straighten the spine, stand-up, put your hands on your lower back, and lean back. This exercise combats the effects of being in a forward position.”

Invest in supportive shoes: Stiletto heels may look good, but Dr. Thielman warns they don’t do women any favors in the posture department. “There is no such thing as a good high heel shoe.” Shoes that cover the top of the foot are ideal. “Each brand fits differently, but the key is to find one that works for you and that gives the much-needed overall support.”

Pretty solid advice. But as a gadget geek, I thought I’d go a little further and check out the iPosture, a little round electronic disc that is designed to improve the posture. Oprah approved, it looks interesting. Apparently you wear it on your chest, either as a pendant, hooked to the bra strap, or stuck directly to the chest and every time you slouch,  it alerts you via a brief vibration to sit or stand upright. 

Sounds interesting and I’m contemplating ordering one. But in the meantime, I’ve downloaded the free iPosture App to my iPhone will spend the rest of the month checking it out.

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Post from: Healthbolt

Sounds pretty extreme and probably not all that good for your health. Hugging, after all, makes people happier. And happier people will often be healthier people.

Hugging, a simple physical expressions of affection,  improves and strengthen peoples connections and relationships with other people and themselves.

Hugging, even in the time of swine flu H1N1 flu, is good for you. 

To find out more about why hugging is good, check out this recent article over at The Happiness Project that highlights some ‘hugging’ studies.  

So go on….

Hug someone today, especially your mother this Mother’s Day.

And let someone hug you back.

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Post from: Healthbolt