A group of researchers found that anticipating laughter releases two specific hormones: beta-endorphins (the family of chemicals that alleviates depression) and human growth hormone (which helps with immunity). These two hormones increased by 27 percent and 87 percent, respectively, in a group of volunteers who anticipated getting to watch a humorous film. No increase in these hormone levels was seen among volunteers who did not anticipate getting to watch the film.

In a similar study, the same researchers found there was a significant reduction in three stress hormones: cortisol, epinephrine (adrenaline) and dopac (a brain chemical that helps produce epinephrine). Levels of these hormones decreased by 39 percent, 70 percent and 38 percent, respectively, among those who thought a belly laugh was imminent.

The findings lead us to believe that by seeking out positive experiences that make us laugh, we can do a lot with our physiology to stay well.

So go ahead and get a little silly and laugh!  It will do you a world of good!

Source: toyourhealth.com

1.  Kids Learn to Eat their Veggies: A 2000 survey found that the 9- to 14-year-olds who ate dinner with their families most frequently ate more fruits and vegetables and less soda and fried foods.

2. It’s the Perfect Setting to Present New Foods: A family meal is the perfect opportunity for parents to expose children to different foods and expand their tastes.

3. You Control the Portions: Eating out can be convenient but it’s also caloric—portion sizes in restaurants just keep growing! The average restaurant meal has as much as 60% more calories than a homemade meal.

4. Healthy Meals Mean Healthier Kids: Studies have shown that kids who eat with their families frequently are less likely to get depressed, consider suicide, and develop an eating disorder.

5. Family Dinners help Kids “just say no”: Eating family dinners at least five times a week drastically lowers a teen’s chance of smoking, drinking, and using drugs.

6. Better Food, Better Report Card: Of teens who eat with their family fewer than three times a week, 20% get C’s or lower on their report cards, according to the CASA report.

7. Dinner can be a Stress Reliever: Believe it or not, if you have a demanding job, finding time to eat with your family may actually leave you feeling less stressed.

8. Put some Extra Cash Back in your Pocket: Eating at home is typically MUCH cheaper than going out!

Source: www.health.com

Irish oats are usually for sale in the bulk section of the supermarket, and they are very cheap. You might notice they are not labeled ‘heart healthy,’ but like most items in the supermarket, the most healthy products are marginalized, while the least are well marketed and labeled ‘heart healthy.’ I’ll give you an example: Honey Nut Cheerios vs. steel cut oats. 

Steel Cut Oats(1/4 cup):
No Fanfare labeling.
2g of good fats. 4g protein (though it is a low amino acid count). 26g Carbohydrates with 4g fiber 2g soluble and another 2g unsoluble. GI index 42.

Honey Nut Cheerios:   
Is usually labeled “heart healthy”
2g fat (no information given as to quality) 22g Carbohydrates (9g as simple sugar, and 2g as fiber). Also, 190mg sodium. GI index 74.

Apples to apples, these two foods might appear pretty even, until you consider their effect on your blood sugar. According to GI index.com, Honey Nut Cheerios is listed as a ‘high” GI food. This means your body will digest the calories very quickly, thus causing a blood sugar spike and possibly an insulin response. If you ever had this happen, you know what I am talking about.

As far as the sugars and digestion, Honey Nut Cheerios burns like gasoline while Steel cut oats burn like heating oil–much slower and therefore easier on your body’s systems. For a more thorough explanation, google ‘soda and type II diabetes,’ and you will get a thorough explanation of how soda is related to type II diabetes. You will also find studies supporting the relationship of type II diabetes and sugar free soda!

Enough rambling, here are Irish Oats, a healthy breakfast and good decision making. 

One cup steel cut oats
Three cups water
Pinch of salt

Simple Huh?

Boil and then simmer covered for at least 45 min. You can serve them extremely tender or chewy, depending on your cooking time. Garnish with dried fruit, a teeny bit of sugar and some heavy cream or half and half. Congratulate self of seeing through the hype.

1. Go Online Before You Go Out–Check out the menu.  Many restaurants have nutritional facts listed or a “healthy options” section of the menu.

2. Skip the Appetizer–While typically delicous this is just added calories to your meal.

3. Drink Water–Chosing good ole H2O for your beverage option is not only a cost saving method but also a healthy option.  Plus having some water before your  meal can help you fill up, causing you to eat less and also aid in digestion.

4. Compromise–If you’re going to splurge, limit it to one menu item. If you order a hamburger, for example, ask for a vegetable side instead of fries.

5. Rethink Dessert–Restaurant desserts can be as bad as appetizers when it comes to calories and fat – not to mention the price. If you can’t imagine skipping it, or if it’s a special occasion, you can at least cut your calories and fat intake (and your cost) in half by sharing dessert.

6. Limit Yourself–Another way to cut costs and calories is to simply eat out less. It’s one of the best ways to save money or put more money toward paying off debt. And the more often you eat at home, the less often you’ll be tempted with options that can easily amount to 1,000 to 2,000 calories and dozens of grams of fat in one sitting.

7. Use a Coupon–The healthier restaurant options are sometimes the more expensive options too. But I find that when I have a coupon, I don’t feel bad about ordering, say, salmon. Take advantage of the deals on Groupon, LivingSocial, or the several other options available for the Twin Cities

Source: monetalknews.com

2. Swimming–This is great for people who have osteoarthritis, who have musculoskeletal issues or any joint disease where any kind of impact may exacerbate an underlying problem.

3. Yoga–The breathing component of yoga might be just as helpful to ease chronic pain as the movement and stretching. Have you signed up for the classes offered at the office?

4. Tai Chi–A good exercise for the young and old alike is tai chi, a martial art that originated in China and, like yoga, cultivates mindfulness.

5. Pilates–A great option to help build your core.  Great for people who suffer from back pain.

6. Stretching–This is a must for anyone who sits at a desk all day long!  Take some time throughout the day to do some basic stretching.  Talk to one of the Doctors at your next visit for some great stretches to do at the office.

7. Light Weight & Strength Training–Weight training is particularly helpful for people suffering from arthritis.  The exercises strengthen the joints around the injury and that takes some of the stress off the joint when you’re using it.

8. Sex–It counts as a form of exercise!

9. Golfing–This is a great activity that can include walking (skip the cart)!  Just be careful because this might not be the best for someone with low back pain.

10. Aerobic Activity–In general, aerobic activities (which can include using the treadmill or riding on a stationary bike) are good for anyone.

Source: www.health.com

The idea that eating healthy costs too much is a way to common of opinion.  While that box of Kraft Mac & Cheese seems easy and cheap–we all know that is not the healthiest option for anyone.  It’s also really easy to just throw in that frozen pizza and call it a day.  The truth is processed foods often end up costing you more and offer no health benefit.  Below are some great tips to follow to help you start eating for less.

Four Tips to Start Eating Healthy for Less Today

1. Listen to Gandhi. Yes, Gandhi! He said that we should never mistake what is habitual for what is natural. Case in point: Some Chinese are very poor and yet they eat extremely well — small amounts of animal protein, with an abundance of vegetables.
2. Be willing to learn. We have to learn new ways of shopping and eating, new ways of ordering our priorities around our health and nutrition that supports our well-being, even if it is hard at the beginning.
3. Do your research. There are ways to find cheaper sources of produce, whole grains, beans, nuts, and lean animal protein. You just need to seek them out. It doesn’t all have to be organic. Simply switching from processed foods to whole foods is a HUGE step in the right direction.
4. Make an effort. Eating healthy does take more planning. It may require you to find new places to hunt and gather for your family. You might have to reorder your priorities regarding where you spend your money and your time so that you can make healthier eating choices.

Also, check out this well written article discussing just another reason to change your eating habits and start becoming healthier today!

Article: Why Eating Quick, Cheap Food is Actually More Expensive
Written by Dr. Mark Hyman www.drhyman.com

It’s best to avoid some food—like fatty meats—to avoid upset tummies. But, fortunately, nature also provides foods that can ease our digestion. Here’s a guide to what’s good and what’s bad when it comes to keeping your system running smoothly.

Let’s start with the WORST:

High Fat and Fried Food
Both high-fat and fried food can overwhelm the stomach, resulting in acid reflux and heartburn. The body can only handle so much at one time.  High-fat food also can result in pale-colored stool, a phenomenon called steatorrhea, which is essentially excess fat in the feces.

Chili Peppers
This staple of spicy cuisine can irritate the esophagus and lead to heartburn pain.  This can be a particular problem for people with irritable bowel syndrome or those who already suffer from chronic heartburn.

Dairy
You need calcium in your diet, and an easy way to get it is from dairy products such as milk and cheese. But, for the lactose intolerant, these can cause diarrhea, gas, and abdominal bloating and cramps.

Alchohol
Alcohol relaxes the body, but, unfortunately, it also relaxes the esophageal sphincter. This can lead to acid reflux or heartburn.  Drinking also can inflame the stomach lining, impairing certain enzymes and preventing nutrients from being absorbed, Anderson says. Too much alcohol can cause diarrhea and cramping, but unless you have a gastrointestinal disorder, moderate amounts of alcohol shouldn’t irritate the digestive tract.

Berries
Berries are good for your health, but ones with tiny seeds can be a problem for people who have diverticulitis, or pockets that develop in the intestine (usually the large intestine) that become inflamed or infected.

Coffee, Tea, or Soft Drinks
Coffee, tea, and carbonated beverages not only over-relax the esophageal sphincter, which keeps stomach acid confined to the stomach, but they also can act as diuretics, which can lead to diarrhea and cramping.

Corn
Fiber-rich corn is good for you, but it also contains cellulose, a type of fiber that humans can’t break down easily because we lack a necessary enzyme.  Our evolutionary ancestors were probably able to break it down with bigger, stronger teeth. If you chew corn longer, you can probably digest it just fine. But wolf it down and it may pass through you undigested, and cause gas and abdominal pain.

And now for the BEST:
Yogurt
You have trillions of bacteria in your gut that help you digest food, and yogurt contains some types of these healthy bacteria. (Although not all yogurts have them—check for “live and active cultures” on the label.)

Lean Meat and Fish
If you’re going to eat meat, go for chicken, fish, and other lean meats—they’ll go down a lot easier than a juicy steak. 

Whole Grains
Whole grains, such as whole-wheat bread, oats, and brown rice, are a good source of fiber, which helps digestion.

Bananas
Bananas help restore normal bowel function, especially if you have diarrhea (say, from too much alcohol).  And they restore electrolytes and potassium that may be lost due to runny stool. This fruit also has lots of fiber to aid digestion.

Ginger
This spice has been used for thousands of years as a safe way to relieve nausea, vomiting, motion sickness, morning sickness, gas, loss of appetite, and colic.  But it’s best to consume it in moderation. High doses of ginger can backfire; more than 2 to 4 grams per day can cause heartburn.

If you are having troubles with digestion, set up a consult with Dr. Schaffer.  She can review your diet and help you start making some healthy choices. 

What to read more? Click here.  Source: www.health.com

Certain key foods can dramatically reduce your heart disease risk.  In honor of Heart Health Month incorporate these 7 superfoods today for a healthier heart and lifestyle!

1. Oatmeal
2. Salmon
3. Nuts
4. Extra Virgin Olive Oil
5. Berries
6. Beans
7. Broccoli

Or if you have a little more time, you can make your own polenta. What is polenta? Think of it as a ‘textured’ mashed potatoes, extremely rich and satisfying:

Basic Polenta:
Combine one cup corn meal in two cups water, bring to boil, as it thickens, add ½ cup heavy cream and a cube of butter, one cup chicken stock if you have some or some more water. The total ratio of liquid to corn meal should be about 1:4. As you add to the mixture, it will thicken. Spread out on to a casserole dish and allow to cool. You don’t have to be too precise with corn meal, in my experiences, it is extremely forgiving.          

Polenta Sausage Lasagna:
One tube of Italian sausage
One can of tomato sauce
About two cups of mozzarella cheese (fresh or the store bought package)
Fresh grated Parmesan or Romano cheese.
Polenta

Brown a tube of crumbled hot Italian sausage in a pan, if little bits start to stick, don’t panic (it’s called ‘fond’ and it tastes great) add some water and one can of tomato sauce. Let the sauce reduce and thicken.

Cut your polenta nice and thin (about ½”) and layer the bottom of an 8×8” casserole dish. Cover with ½ the sausage sauce and top with ½ of both cheeses. Once all the ingredients are used up (please use everything, that is the mark of a great chef) place in the oven and bake at 350 until it smells like heaven.

While some conditions may be congenital or hereditary, many forms of cardiovascular disease can be prevented or treated with healthy lifestyle choices.  In honor of February being Heart Health month check out this helpful information and healthier living tips:

Exercise
Daily exercise can reduce the risk of fatal heart disease. Physical activity helps you control your weight and reduce chances of developing conditions that may put strain on your heart, such as high blood pressure, high cholesterol and diabetes. It also reduces stress, which may also be a factor in heart disease.

While even a few minutes of daily exercise offers heart benefits, 30 to 60 minutes of physical activity is recommended. Exercise doesn’t have to be strenuous, but it needs to be consistent. If a 30-minute workout is too much, break it up into three 10-minute mini-sessions. Activities can be as simple as taking a walk or doing some gardening.

Avoid Tobacco Products
One of the biggest risk factors for developing heart disease is tobacco use. Chemicals in tobacco can damage heart and blood vessels, causing a narrowing of the arteries that can ultimately lead to a heart attack. In addition, the nicotine and carbon monoxide in cigarette smoke can cause your heart to work harder and increase your risk for heart attack. Eliminating tobacco use reduces the risk of heart disease dramatically within just one year.

Eat a Heart-Healthy Diet
A diet rich in fruits, vegetables, whole grains and low-fat dairy products can help protect your heart and reduce your chance of developing high blood pressure, diabetes and high cholesterol. Limiting fat, cholesterol and salt is also important. Heart-healthy eating isn’t about cutting back. It’s about moderation and making the right choices.

Most people need to add more fruits and vegetables to their diet. The goal is five to 10 servings a day. Eating that many fruits and vegetables can not only help prevent heart disease, but also may help prevent cancer.

Following a heart-healthy diet also means drinking alcohol only in moderation. That means no more than two drinks a day for men and one a day for women. At that moderate level, alcohol can have a protective effect on your heart. More than that becomes a health hazard.

Health Screenings
High blood pressure and high cholesterol can damage the heart and blood vessels, but many don’t know if their levels put them at risk. Regular screenings are critical to determine if action needs to be taken to get those levels under control. Here is what a physician will look for:

• Blood pressure: Adults should have their blood pressure checked at least every two years. More frequent checks may be necessary for those at higher levels. Optimal blood pressure is less than 120/80 millimeters of mercury.
• Cholesterol levels: Adults should have their cholesterol measured at least once every five years starting at age 20. As with blood pressure, more frequent checks may be necessary for those with higher levels. You may need more frequent testing if your numbers aren’t optimal or if you have other risk factors for heart disease.
• Diabetes screening: Since diabetes is a risk factor for developing heart disease, many physicians will screen adults for diabetes. This will depend on certain risk factors, such as being overweight or a family history of diabetes.

Want to read more? Click Here. Source: www.Largopatch.com