Abundant Healthy Living

Heart Beet Paper

2010-03-07T13:48:00.003-05:00

These tremendously environmentally friendly papers were created by bonfires. Bonfires makes handmade papers as well as sculptural collages and greeting cards. These sheets have been made with real beet juice and embedded with an ounce of beet seeds. Thick and pliable, they'd make wonderful scrapbook pages or to incorporate into the design of a wedding invitation. Ever so thoughtful 10% of every single purchase at bonfires is set aside towards enhancing the precious Lake Agassiz landscape.

How to Cure a Bad Mood

2010-03-06T10:21:00.002-05:00

Feeling more like Sleepy and Grouchy than Happy? For a boost in spirits, try adding some complex carbs into your diet. Carbs prompt the body to secrete serotonin, that fabulous calming hormone that makes life just a little more easier. You can get a quick fix from a candy but you'll suffer later with a sugar crash that can make a bad mood even worse. So add complex carbs into your diet such as chickpeas, lentils and whole -grain bread.

Winter Blues and Undetected Depression

2010-03-01T08:26:00.003-05:00

A strong cup of coffee might boost your mood temporarily but it won't improve your long-term outlook. Eat a tablespoon of ground flax seed every day, a tremendous source of alpha-linolenic acid (ALA) a fatty acid that researchers say improves the operation of the cerebral cortex. The cerebral cortex is the area of the brain that processes sensory information, including those all important pleasure signals. To help meet your quota, you can sprinkle flax seed on salads, vegetables, in your spaghetti sauce or mix it into a morning smoothie or shake.

Three Ways to Trigger Your Natural Fat Burners

2009-05-22T11:27:00.004-04:00

By switching on your body's natural fat burning mechanisms you can help yourself to lose weight almost automatically. Here are three proven easy ways:

Get a deeper sleep to boost your metabolism. Quality sleep is important, so you should make your bed a time-free environment (turn your alarm clock away from where you can see it), switch to a lighter blanket to encourage your body's normal thermostat to kick in.
Jump start your metabolism by turning up the light every morning. Stand in front of window for several minutes. If you can't get any direct sunshine, turn on all the lights
Add walks of twenty to thirty minutes three or four times a week.

How Long Are You Contagious When You Have a Cold or the Flu?

2009-02-26T12:58:00.003-05:00

This is one of the questions that I'm asked most frequently and it's helpful to know that as long as you have symptoms (such as the sniffles) your ability to spread the virus remains. You're also contagious 24 hours before you first show symptoms.

I'm Not the Perfect Eater -- But Here's How to Be

2009-02-24T15:52:00.002-05:00

I've spent countless hours encouraging people to eat well all the while knowing that I often love to chomp on potato chips and drink sugar laden soda. Every so often I crave a greasy fast food hamburger and fries. How realistic is it to eat exactly what you're supposed to all the time? Well, it's not. Don't beat yourself up for not eating well all the time. In the meantime, here are three simple steps to help you on your way.

Eat four ounces of lean protein twice a day. (About the size of your palm.)

Fill two thirds of your plate with fruit and vegetables twice a day.

Eat five times a day at regular intervals. You could follow this schedule: breakfast at 7, snack at 10, lunch at 1, snack at four and dinner at 7.

Dodge Diabetes with Vitamin C

2009-02-15T08:18:00.002-05:00

Research from the Archives of Internal Medicine has found that people with the highest levels of vitamin C were 62 percent less likely than those with the lowest levels to develop diabetes. According to the study, the vitamin may prevent the buildup of free radicals that damage cells in a way that interfere with glucose metabolism. So stock up on high C sources like strawberries, oranges, cantaloupes, and broccoli and aim for 6 servings of fruit and vegetables per day.

How to Treat a Hangnail

2009-01-28T09:20:00.003-05:00

Those annoying little bits of dried skin around the fingernails are nothing more than dead skin. Because the skin around your fingernails doesn't contain a very good supply of oil, it simply dries out and cracks. Letter sorters are at risk as well as those who chew their fingernails and wash a lot of dishes. Here are some simple hangnail solutions:

At the first sign of a hangnail, cut it short with a pair of sharp sterilized scissors. Soak your hands first in a little bit of water or a water and oil solution.
Don't bite hangnails. If you do, you can end up with deep cuts around your fingers and risk a bad infection.
Rub emollient (Vaseline is great) or some moisturizer around the affected finger and wrap with a piece of plastic wrap. Leave this on overnight. Don't forget to take the plastic wrap off in the morning.
Don't pick your hangnails.
Make moisturizing a habit. Use olive oil or vegetable oil around your cuticles every day.
Avoid cuticle removing solutions. The caustic chemicals in them destroy the surrounding skin tissue and cause irritation.

Foods That Make You Sad

2009-01-13T19:44:00.002-05:00

Forget donuts, cookies and other sugary snacks. They trigger insulin release to lower your blood sugar and make your energy and mood levels plummet. Alcohol has the same effect. So limit your drinking to one class of wine or beer or one cocktail daily. Drink alcohol with food to slow its absorption and prevent mood swings.

Jett Travolta ~~ The Loss of a Child

2009-01-03T21:59:00.003-05:00

In a perfect world, children aren't supposed to die. When I read the news about Jett Travolta today, I felt so very saddened. For his family, his loss will be immense and for his parents , John Travolta and Kelly Preston, their grief will be the most severe kind. They will continue to be parents of a child that died and experience a multi-layered and traumatic grief that is so profoundly deep that it's indescribable. For the parent, there are no time lines for grief and their own personal emotional reactions to the death of their child may be perplexing. The gift they can give each other is one of understanding. The grief experience differs from one person to the next. For those parents experiencing such a loss, it's important to be able to express their grief and pain to someone who acknowledges their feelings. It is important to cry and express anger, admit that they are overwhelmed and recognize that the grieving process is multi-dimensional and so very personal. Not many people understand the depth and severe intensity of parental grief . Eventually the parent learns to live again. But they will never quite get over the loss of their child.

Five Ways to Feel More Energetic

2008-12-13T19:58:00.003-05:00

Drink more water. A lack of water will make you feel sluggish. Drink extra water for every cup of coffee, tea or soda that you drink.
Exercise. Try walking half an hour a day and doing gentle stretching exercises.
Declutter your bedroom. A cluttered bedroom is often a distraction to the sleep cycle.
Do less. If you're feeling very tired, try and keep a journal of your daily activities for a few weeks. Are you doing too much? Is it enjoyable? Is it actually necessary? Try and eliminate some of the things that just aren't that important from your schedule.
Have some fun. Finding delight in life is instantaneously energizing.

How to Talk to A Man So He'll Listen

2008-12-04T09:45:00.003-05:00

According to David Geary, a professor at the University of Missouri, more areas of the female brain are devoted to processing and producing language than the male brain. Women are better able to pick up subtle changes in voice tone and body language to reveal how someone is feeling. Men use only one hemisphere of their brains when listening, while women use both. Men can and do tune in, it just takes them longer. Here are some handy hints to use when talking to a man:

Make an announcement like, "I have something important to say."
Keep it short.
If it's an emotional subject, do it while he's engaged in something else. So take him for a walk.
Sit next to him and don't stare directly into his eyes. The caveman mentality finds this threatening.

Back Pain and Backpacks: Four Hints for Backpack Health

2008-11-26T13:05:00.005-05:00

Did you know that today's students carry, on average almost a quarter of their body weight in their backpacks? Researchers at the University of California have found that even the equivalent of 10% of a person's body weight carried in a backpack can block blood flow to the shoulder and arms, causing aching muscles. Here's some tips for backpack and back health:

Buy a backpack with wide padded straps to help distribute the weight. Never carry your backpack with one strap only (this won't distribute the weight properly and will cause muscle aches)
Wear the backpack high up on the body ~~ at least two inches above the waist
Bend with care ~~ always bend at the knees when you lean over or bend down with your backpack on.
Pack wisely with heavy items in the center placed against the back. Fill up all those little compartments to distribute the weight. This will improve your balance when walking.

Tension Headaches

2008-11-13T10:21:00.003-05:00

I’ve had many bad headaches in my life. Usually after eating anything with MSG. Sometimes the scent of pine needles can send my head into a tizzy. (I fixed this during one prolonged camping trip by driving to the nearest populated area, booking a hotel room with a hot tub and soaking my tensions away. At $175, it was a little expensive, but worth it. ) How do you know though if it’s something serious? If your headache begins suddenly and you feel weak in your arms and legs, can barely smile, have face or jaw pain, can’t speak or swallow or if someone noticed changes in the size and shape of your pupils, your neck feels stiff, you’re having trouble hearing, have a fever, rash or seizures, well you should be on the way to the ER>

The most common type of headache that people experience are tension-type which usually occur before middle age and affect women more often than men. Current science indicates that tension-type headaches are likely to be caused by an imbalance of serotonin, norepinephrine, and endorphins in the brain. Non-opioid analgesics such as acetaminophen (Tylenol) typically are the first drugs recommended for tension-type headaches, although nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen (Motrin) also are used.

Unfortunately, tension headaches can develop into a chronic condition, usually when they headaches occur at least fifteen days per month for at least six consecutive months. This is hard on your body and can result in the over-use of analgesics. Treating chronic tension-type headache consists of preventive therapy such as the application of heat and/or cold, massage, relaxation techniques, stress management, eating balanced meals, getting adequate rest and sleep, and maintaining good posture. Take care of yourself and you’re on your way to avoiding a tension headache. After all, if your head is aching, isn’t that telling you something?

Don't It Make Your Brown Eyes Blue or Blue versus Brown

2008-11-07T08:43:00.002-05:00

Dark eyes have more melanin, a pigment that acts as a barrier against the sun's rays. The result is that there's less of a risk of getting ocular melanoma (a form of eye cancer) if you have brown eyes. Blue eyes with less melanin to protect them from the harmful rays of the sun will often go on to develop cataracts, a clouding in the lens of the eye which can lead to clouding and eventual blindness. So no matter what your eye color, remember to shield your eyes from the sun year round. Wear sunglasses that block 99 to 100 percent of UVA and UVB rays.

Avoid Breast Cancer by Sleeping In the Dark

2008-11-03T09:34:00.001-05:00

Researchers have discovered an important find in a study of breast cancer patients. Women who work nights have a 50 percent rise in beast cancer compared with women who have day jobs. Scientists believe that the likely culprit is the hormone melatonin. One of the body's most powerful cancer fighters, melatonin is made by the pineal gland and is released in the middle of the night. If the gland doesn't detect sufficient darkness, it might not generate a healthy dose of the hormone. An Israeli study found that women living in bright urban areas were 75 percent more likely to suffer from breast cancer than those areas where most of the night light is celestial. American researchers believe that electric light late at night may factor into the difference in breast cancer rates ~~ such as lights from street lamps or bathroom vanities. To ensure healthy melatonin levels, try this:
Sleep in a dark bedroom. If you're in the city, invest in night darkening shades
Use night-lights in your bathroom. Avoid turning on the light in your bedroom as it can interfere with melatonin secretion
If you work the night shift, try and go to bed at the same time every day. This will keep your pineal gland (which secretes melatonin) on a healthy schedule.

Three Ways to Save Your Mind

2008-10-22T08:59:00.002-04:00

Working out helps to increase oxygen and glucose to the neurons in your brain. The result? Exercise helps to prevent the brain from shrinking with age. Start today. Memory loss begins at around the age of 30.
Forget stereotypes. Researchers have discovered that when women put their gender on the first page of a math exam, their scores go down. Give them a lecture on famous female mathematicians prior to the test and their scores go up.
Remember that discipline can be mind altering. Willpower strengthening exercises may actually change the brain regions involved in planning and decision making. Willpower in one aspect of your life may influence another. Being nice to someone you don't really like may later help you stick to a diet that you need.

For more information, see
Welcome to Your Brain: Why You Lose Your Car Keys but Never Forget How to Drive and Other Puzzles of Everyday Life by Sandra Aamodt and Sam Wang

Five Good Reasons to Eat an Egg

2008-10-09T11:10:00.003-04:00

I love eggs, but in the past, I thought that they were bad for me. Medical professionals thought that they were a source of bad cholesterol. Well, they were wrong. The natural cholesterol that's found in eggs doesn't increase your risk of heart disease. You can eat eggs every day without risk to your health. Eggs are an incredible source of multivitamins and are economical and great tasting. Here are some facts:

The protein in eggs helps slow the rate at which your body absorbs calories. Protein rich eggs are a great source of energy. Eggs make a great diet food.
Eggs are a great source of brainpower. Choline, a nutrient found in eggs stimulates brain development and improves concentration. Its recommended that pregnant women take in 450 milligrams of choline a day for better baby brain development ~~ the amount found in two eggs.
Eggs are affordable. A carton of eggs can feed a family of four an entire meal with enough left over for breakfast (based on two eggs per person)
Eggs are a source of DHA, the omega-3 fat important for healthy brain development. Children between the ages of 1-8 can get over 80% of the daily recommended amount of DHA by eating just one omega-3 egg.
Eggs help to keep your eyes healthy. Researchers have discovered that antioxidants in eggs may be of importance in reducing the risk of age-related macular degeneration as well as cataracts.

For more information about eggs visit www.getcracking.ca

Taking Some Time to Yourself

2008-10-08T09:45:00.005-04:00

I didn’t realize how little time I took for myself until I realized, that as a busy Mom, I had developed the habit of leaving the door open while I went to the washroom because I just couldn’t stay “uninterrupted.” If it wasn’t a plaintiff cry for “ MOM” it was a ringing phone or doorbell. If you’re like many busy people you become a whiz at prioritizing and that often leads to putting yourself last on the list. Everyone needs a little time to themselves. Start by opting out of activities like reading non-essential e-mail. Schedule a period of the day when you won’t take phone calls. Voice-mail is there to help you, or if you don’t have call display or an answering system, if it’s important, whoever has called will call you back. Let some non-critical chores rest and pencil yourself in for fifteen minutes of “me” time every day. Do whatever you want with it. Read a book. Take a power nap. Go for a short walk. You’ll be refreshed and be better able to handle the stresses of everyday life.

The FREE New Eat Less Miracle Diet

2008-10-03T14:57:00.004-04:00

I'm not sure exactly what diet I should be on but after surfing the Internet I've discovered that it should just be an eat less one. I don't think I need miracle teas or machines that jiggle the fat off for me. I've watched Oprah lose weight and then regain it. Heck, she has a personal trainer and a chef even. Life isn't fair. I was watching Michael Moore's movie Sicko and I came to think of Cuba. Here's a country that received a double blow to its economy from 1990 to 1993. The U.S. still had a trade embargo on and the Soviet Union was no longer offering financial assistance. Poor and hungry, the general population was forced to subsist on an average of 2,000 calories a day rather than 3,000. No gas for the car? Everyone had to walk or bicycle. Five years later statistics showed that the overall population was a healthier one. Death rates from diabetes dropped by 51 per cent. Death rates from coronary artery disease dropped by 35 per cent. Death rates from strokes dropped by 20 per cent. Deaths from all causes dropped by 18 per cent. The key to losing weight and to live longer is simply this: eat less and walk more.

Canadians Finally Get A No-Call List

2008-10-01T15:31:00.003-04:00

I've tried several times today to register on the no-call list but the system is overwhelmed due to the extraordinarily high number of individuals attempting to access the National DNCL’s website and toll-free numbers. I am hounded night and day by companies attempting to wash my windows and Igor the happy mover who wants to move my stuff cheap (even though I have no plans to move!). According to the CRTC, once a number is on the no-call registry, telemarketers will be barred from dialing that number or face a hefty fine if they do. The savvy householder can always register a complaint and the maximum fines for individuals and companies are $1,500 and $15,000. If you're like me and tired and annoyed by marketing calls, please register your phone number (although you might have to wait several days for a lull in the number of Canadians eager to register.)

Information on how to register is available at http://www.crtc.gc.ca/.

Ten Ways to Put You In An Instant GOOD Mood

2008-09-25T09:02:00.004-04:00

I've named September peak happiness month and thought of ten things to put you into a good mood INSTANTLY:

Identify five things around you that are making your life more beautiful
Sing out loud with the radio on as you drive your car.
Play fetch with a dog. (If you don't have a dog, borrow one. )
Shut off your cell-phone for a whole day.
Let go of a grudge. Forgive a slight.
Have a fifteen minute nap.
Take your shoes off.
Say it out loud, "Don't worry about a thing. 'Cause every little thing gonna be alright. "
Take a walk in the woods. Sit by a stream or lake.
Listen to some beautiful and inspiring music.

Make Your Own Decaffeinated Tea

2008-09-18T13:55:00.004-04:00

Tired of the expense of decaffeinated tea? It's easy to make your own. Since about 80% of the caffeine in tea is released during the first 45 seconds of steeping, it's simple to decaf your own. Allow the tea bag to steep for a minute, then discard the water. Then re-brew with fresh hot water. Voila. Decaf tea on the cheap!

Have More Sex During Menopause

2008-09-16T11:53:00.003-04:00

According to research from Stanford University, women who have sex more frequently during menopause have fewer or no hot flashes than women who don't have sex at all. The study found that frequent sex helps moderate dropping estrogen levels, which reduces the occurrence of hot flashes. Regular sex may indirectly stimulate failing ovaries, which helps moderate the hormonal system and prevents extreme swings in the estrogen level.

Seven Ways to Help When You're Short of Cash...

2008-09-12T11:32:00.002-04:00

In desperate need of extra cash? Here are some ideas...

Look around your house for loose change. The average home has $32 stuffed in drawers, old purses and the back of the sofa.
Offer to clean someones car or apartment for cash. E-mail your friends and relatives. Someone's bound to employ you.
Let your friends know that you are available to dog or house sit (for a fee, of course)
Sell your stuff on ebay. It really is true that one person's trash is another person's treasure. It seems that anything with a label is fair game...so sell some of those old designer duds.
Hold a garage sale on Saturday morning.
Got a skill? Use your spare time to teach (piano, math, guitar) to private students and get paid for it.
Quit the expensive gym and work for cash. Deliver flyers or take up gardening and you can lose pounds while you earn dollars.

If You Forget Where You've Put Your Car Keys Drink some Green Tea

2008-09-01T13:58:00.002-04:00

If you're like me and growing a little forgetful as you age, Green Tea can be a huge help. According to a study in the American Journal of Clinical Nutrition, researchers discovered that seniors who drank at least two cups of green tea a day were half as likely to show signs of cognitive impairment as those who drank the tea only three times a week. Green tea's brain boosting properties may help keep your mind razor sharp.

Five Easy Steps to Make More Time for Yourself

2008-08-28T11:06:00.005-04:00

There just doesn't seem to be enough minutes in the day to do everything. Here are five simple strategies to maximize your time.

Say no to commitments that you find draining. If you find a commitment stressful with few benefits, bow out gracefully.
Schedule downtime into your day. Make it a priority.
Remind yourself how well you're working within a limited time-frame. Appreciate all that you accomplish.
Spend more time sleeping. Most people need 8 hours a night. Find out what you need and make sure you get it. Losing sleep over time makes you more stressed and less energetic.
Break down the burden of daily tasks. Remember to share the load (if you have someone to share it with).

Learn to Love to Eat Breakfast

2008-08-18T12:55:00.002-04:00

Night owl that I am, I find mornings difficult. Not wanting to rise before 9 a.m. I find the idea of eating in the early morning hours extremely unappetizing. So I convince myself to eat. By skipping breakfast I find I become sluggish and want to snack, snack, snack later in the day. The result: I pack on the pounds. Foods high in complex carbohydrates keep you satisfied longer. Complex carbs are found in foods like whole-grain pancakes, muffins and cereals. So if you're like me and a little groggy in the morning (Do I have to eat breakfast?) plan on it and try to make it the start of every day.

Clutter ~~ Are You a Pack Rat or a Hoarder?

2008-08-10T22:04:00.003-04:00

In the past few weeks I've donated 14 bags of old clothing and 8 boxes of household items to my local Goodwill. Living like a pack rat, my house has become cluttered in my attempt to reuse and recycle everything. It's just not possible. Inspiring me to make some changes was a visit to a client's home. A classical hoarder, he had cluttered up almost 2,000 square feet of living space with piles and piles of books and magazines from the 1950's. To the classical hoarder, every plastic shopping bag, every receipt and every old magazine seems like a treasure. Hoarders develop emotional attachments to their stuff and are generally very interesting people who see all their junk in creative ways. Instead of a piece of trash, an ordinary bottle cap can be an inspiration. Hoarders have all kinds of ideas about what they might do with all their ordinary things. Unfortunately, they just never get around to it. The result is piles and piles of stuff. Most hoarders need professional help. Pack rats just need encouragement. When in doubt, throw it out! Give all your stuff away. Give old clothes and household items to charitable organizations, good building materials and paint to re-use-it centers. Or give your stuff to others in your community. Check out http://www.freecycle.org/

Six Reason Why You Should Hang Your Clothes Outside to Dry

2008-08-02T15:38:00.004-04:00

Hanging your laundry outside to dry saves energy at a cost savings of $100 a year.
Clothing and sheets smell better.
Clothing lasts longer. Hanging your clothes to dry is gentler on textile fibers.
Sunlight bleaches and disinfects and helps to remove spots without using harsh chemical cleaners.
It's something you can do on your own without government intervention to help save the environment.
It's a physical activity for you. Exercise is good. Being outside also gives you a chance to get some fresh air and sunshine.

Seen a Turtle in Ontario Lately?

2008-08-02T11:32:00.003-04:00

Ontario turtles need your help. Seen a turtle in Ontario lately? Six of Ontario's eight turtle species are at risk of becoming extinct. Whether a visitor to the beautiful province of Ontario or a resident, please be helpful and report your turtle sighting to torontozoo.com/adoptapond/turtletally.asp. Every turtle sighting you report will help to protect Ontario's turtles and the places they live. Even if you can't report a turtle sighting, this is a nifty website full of interesting facts about turtles ~~ truly amazing creatures. Or contact:

Adopt-A-Pond
361A Old Finch Avenue
Scarborough On M1B 5K7 or by fax 416-392-4979

http://torontozoo.com/adoptapond/turtletally.asp

Five Easy Ways to Save on Gas

2008-08-01T15:12:00.004-04:00

You have to make a conscious effort to get every mile out of your gallon of gasoline. In these days of sky high gas prices, it's up to you to be a little creative and it's easy. Following these simple steps over a period of time will save you wear on tear on your car and reduce your fuel costs. Here's what to do.

If you can, move closer to work and, of course, try to take public transport. If this isn't a possibility your employer may be open to you working a few days from home or working extended hours a few days a week. Is a three day work week possible? For instance, how about three 12 hour shifts a week?
Look around at work for someone to carpool with. Look for someone pleasant and who has the same taste in music.
Park in the first spot that you find and then walk to your destination. Don't cruise around the mall parking lot looking for the closest spot to the door.
Fill your gas tank early in the morning when ground and air temperatures are the lowest. This means less fuel loss from evaporation.
Try and fill up your car when it's half full. Running a car with less than one quarter of a tank is hard on expensive fuel injection systems. And, of course, you never know when you might need fuel in an emergency. This happened to me during a major storm. I needed gas and none of the gas station pumps were working due to a major power failure. I had to park and wait until the electricity went back on. Boring and not fun! How can this save you money? The fuller your tank, the less evaporation there is. That means, less wasted fuel.

How NOT to breathe in Beijing

2008-07-28T16:16:00.003-04:00

This morning the Toronto Star published a photo taken near the "Birds Nest" National Stadium in Beijing. What you could see was very obvious. The Chinese government's efforts to clean up the air quickly aren't meeting with great success . The picture shows a grey misty sky full of smog. They've limited traffic in the area and closed down some fume-emitting factories but it's too little and too late. In the interest of health and safety, air improvement measurements should have come into effect immediately after their Olympic bid in 2001 had been approved. The U.S. Olympic committee has decided to make masks available to their athletes. Maybe an oxygen tank would help as well.

Why is Starbucks Failing?

2008-07-28T16:03:00.004-04:00

Consumers have been listening. When you haven't got enough money to spend you stop buying take-out coffee. Starbucks is in the unfortunate position of having to close 600 stores and lay off more than 12,000 employees. Gas prices are taking a huge bite out of our disposable income. For families, like my own, dependent on cars to get almost everywhere, we can't afford the extra frills, like over-priced take out coffee.

Lower Your Expectations and Live a Better Life

2008-07-26T12:10:00.005-04:00

When we envision our lives, we often see them on a grander scale. Replacing your rusty old car with a spanking new BMW would seem like a nice idea. Having your son reach career success as a brain surgeon would be appropriate. And giving up your cozy home for a spacious mansion might allow you more room for your growing book collection. These ideas are killers of gratitude. Your car works efficiently and gets you where you want to go. Your son is a fabulous carpenter who loves his work. And your cozy cottage will eventually be paid for and is comfy. Having hopes and dreams and visions for the future are healthy, but all of us need to be thankful for what we have in the here and now. It's important not to miss the beauty of our own actual lives.

Making Things The Benefits of a Creative Mind Crafting Keeps You Healthy

2008-07-13T13:17:00.003-04:00

My passion for making things started early inspired by my Great-Grandmother whose home was filled with beautiful things that she had made herself. From table linens, to her own clothes, my Great-Grandmother had found a way to re-use fabrics in beautiful and unique ways. I started making my own clothes at the age of 12 and made my first quilt at the age of 17, using fabrics from old dresses. I devote a portion of my day to creating something, whether it be working on an on-going project (French needlework), creating my own clothing, or re-patching that old quilt. Quite simply, as a health care practitioner, I've discovered that a creative life is a healthier one. Here are some tips to make your life a craftier one:

Crafts help you concentrate on the here and now. Enjoy the process! So find something that you really love to do.
Rhythmic crafts such as sewing, knitting, woodworking, crocheting, improves the mind-body benefit
Think of crafting as a medical necessity. Making something allows you to tune into your emotions and creativity and help release frustration. Practice it daily.
Get into the flow! Be completely absorbed by your activity and lose all track of time. Push yourself a little harder to improve your skills so that you won't get bored.
There are no mistakes in creating! Some of the best inventions were the results of so-called mistakes. The process of trial and error opens your mind to extraordinary things.

For project ideas, patterns and supplies visit: www.sandmarg.etsy.com.

Open Your Windows Instead of Buying Air Fresheners

2008-07-09T11:14:00.002-04:00

Be warned if you're addicted to air fresheners! According to a study by the U.S. National Institute of Environmental Health Sciences, a common ingredient in household cleaners and air fresheners may cause lung damage. The culprit is paradichlorobenzene ~~ a chemical found in mothballs, toilet cleaners, and air fresheners. The study found that the higher the exposure to the chemical, the harder it was for lungs to transfer oxygen to the blood and the more likely subjects were to have trouble breathing. Worse, the chemical is not always listed on labels. So forget using air fresheners. Put some cinnamon in a pot on the stove to boil and open your windows on a regular basis. It's a cheaper and healthier alternative.

I've Taken My Wedding Ring Off and So Can You

2008-07-04T23:01:00.003-04:00

The Toronto Star recently ran an article on "What does it mean when the wedding ring comes off? The answer for Madonna and her husband Guy Ritchie is that there must be a "secret" message. For me, it's purely a matter of comfort. My dishpan hands were suffering from ringitis. Do you have to wear a ring to show your commitment to someone? My husband has never worn a ring. I can't stand wearing earrings and own very little jewelry. Several weeks ago off came the ring and I've felt better for it. It doesn't mean I love my husband less. In fact, he hasn't noticed!

Five Easy Steps to Simplify Your Life

2008-07-02T07:24:00.003-04:00

Switch from writing cheques to online bill paying saves a half hour a month.
Have two e-mail accounts. One for friends and family, the other for shopping and spam.
Take a three day weekend as often as possible.
Recycle all junk mail. Don't even open it.
Don't overwork. The theory is, the more you'll do, the more they'll give you.

The Sound of Music ~~ Singing Is Good For You

2008-06-29T17:54:00.002-04:00

My kindergarten teacher must have known something. Every day, our class would spend at least half an hour singing. A German study has discovered that singing actually raises levels of immunoglobulin A and cortisol in saliva, markers of a healthy immune system. Singing also burns calories. So tune up those pipes. Sing in the shower. Sing in the car. Hum a tune while you do chores. Researchers are discovering that singing also improves lung capacity, alleviates asthma and improves posture.

How Much Are You Paying for Gas These Days?

2008-06-27T22:42:00.003-04:00

Yesterday I paid $1.31 per litre for gas and while I was paying bills on the internet I tallied up our combined household gas bills at $571.00 for the month. Ugh. How can anyone afford this? I'm not totally sure. I work from home and travel two hours a week into the city. Most of my trips are local -- 10 to 15 minutes away. Both our cars are economical 4 cylinder vehicles. We combine trips to save on fuel. I walk where possible. Blowing up our budget was an out of town soccer tournament, which added another $75 to the fuel bill. Oil companies continue to make high profits while the consumer is gouged. Our Canadian government hasn't thought to reduce gas taxes and McCain, in an election bid in the U.S. has offered a temporary gas-tax suspension proposal that sounds awfully good in theory. Suggested for the summer months this would offer some relief for the holiday period. We need something long term and fast. This summer, in an effort to manage our finances, our summer holiday will be spent at home.

Improving Your Mood Without Medication

2008-06-25T13:54:00.003-04:00

According to a study from Penn State University, the next time you're singing the blues, put on your favourite song. It can help change your mood from sad to happy in no time. Brain areas involved in listening to music are the same as those involved in other pleasurable activities, such as eating chocolate. To help you regulate moods, play something peppy in the morning or something soothing at the end of a hard day, or something that will motivate you to exercise.

I Can't Keep Up ~~ Learning to Live in an Imperfect World

2008-06-19T13:03:00.001-04:00

The artificial standards of living have been set by people who don't live in the real world. Martha Stewart has loads of money and help. Red Carpet celebrities spend four plus hours on their make-up and are comped with free dresses. Calvin Klein models don't eat. Film stars spend upwards of three hours a day working out and are so often surgically enhanced. It just ain't so in the real world. Remember when you look in the mirror that you're pretty special. Clothes wear out. Cars break down. But, really you're perfect without any of the extra frills.

How To Quickly Check How Your Brain is Functioning

2008-06-12T13:49:00.002-04:00

Think you're losing your mind? Here's a quick way to do a self check-up on how your brain is functioning. Close your eyes and life one foot off of the ground. This activity requires balance which is integrated in the brain and cerebellar function, which tells you where your limbs are in space. Between the ages of 20-30 you should be able to do this for 28 seconds, 31 - 40 for 23 seconds and over 40 years of age, 15 seconds. If you're not doing this well, it's a wake up call that you need to exercise your brain. Change your routine at home and work. Get lost on vacation. Do a crossword or jigsaw puzzle. Sing a song. Learn a new dance. Have some fun and do something completely different.

How to Cool Your Home -- Helpful Hints on Living Without Air Conditioning

2008-06-10T11:04:00.005-04:00

My household has been living without air conditioning for ten years. Having built our own home, we had always intended on installing central air but lacking the extra cash and being resourceful about keeping our house cool, we haven't needed it. We are fortunate to live in a lakeside community and swing our windows open at the right times to catch a cool breeze from the lake. All windows are closed during the heat of the day and curtains drawn. We've planted extra deciduous trees in the hot south facing side of our home to enjoy extra cooling shade. We use portable fans judiciously. We also place a high speed fan on the downstairs stairwell to our basement -- which forces cool air up into the warmer areas of our home. We do not run our dryer during the summer unless we have to (and if we are forced to use it, we do so late at night when the house is cooler) making maximum use of our outside laundry line. We don't use the stove or oven when the outside temperature rises. We eat cold foods during the heat or cook outside on the barbecue or on a portable grill on the back porch. We have found that our house does heat up after five days of relentlessly hot weather, so we've invested in a portable air conditioner for this summer to use upstairs. We haven't had to use it yet and aren't sure if we will.

How To Use Less Water and Save the Planet

2008-06-10T10:54:00.004-04:00

Each of us has a huge impact on precious water resources, typically using an average of 70 gallons of water a day. How to cut back? Small actions create big water savings. Here's some things that are easy to do and will help you to save money too.

Fix those leaky taps and faucets.
Turn off the water while brushing your teeth.
Restrict showers to five minutes
Reuse your dishwater in the garden.
Give up bottled water.
Scrape your dishes before you put them in the dishwasher. Don't rinse.
Run your dishwasher only when it's completely full.

The Eight Glasses of Water a Day Myth

2008-06-03T10:02:00.002-04:00

In 2002 Heinz Valtin, MD, published an article in the American Journal of Physiology declaring that, given all the water we get in food and various beverages, drinking when thirsty is fine for healthy adults who aren't engaged in vigorous activity. The vast majority of healthy people adequately meet their daily hydration needs by letting thirst be their guide.

Safety Tips for A Hospital Stay

2008-06-02T21:30:00.002-04:00

Hospitals can be confusing and overwhelming places where mistakes can happen. To prevent errors, you, or someone who can act on your behalf, should do the following.

Keep a pen and paper at your bedside to write things down ~~ times of scheduled tests, test results and what the Doctor has told you about your diagnosis and treatment.
Always ask the person who is administering your medication what the name of the medication is, if it looks unfamiliar to you. Hospitals may use generic medications that come in different shapes and colors than what you're used to. Ask them what the medication is for and why you're receiving it. Always ensure that they check your hospital identification before administering medication. If I.V. medications are hung make sure that they have your name on them.
Always ask that unfamiliar hospital employees identify themselves. Professionals, as a rule, are trained to identify themselves, but some do forget.

How to Cure STINKY FEET ~~ Everything You've Ever Wanted to Know (or not really know) about foot odor

2008-05-30T13:25:00.004-04:00

Do your feet smell? You won't always be able to blame it on the dog, so here are some ways to prevent foot odor.

Wash your feet well! Wash them as often as needed and remember to scrub between your toes.
Apply antiperspirant. You don't have to buy foot deodorant. Use the brand that you use for under your pits. Deodorants will eliminate odor. Antiperspirants take care of the smell and perspiration. Avoid deodorants or antiperspirants if you have athletes foot because it will sting. If your feet totally smell, apply antiperspirant two to three times a day for a few days and then once a day will probably do the trick
Change your socks often and wear socks made of natural fibers ~~ like cotton.
Stay away from rubber and plastic shoes which don't allow your feet to breathe. Never wear the same pair of shoes two days in a row. Shoes need at least a day to dry out after wearing.
Soak your feet in tea. Take three or four teabags and steep in a quart of water. Soak your feet for twenty minutes a day. The tannin in tea is a drying agent.
Watch what you eat. Did you know that when you eat spicy or pungent foods like garlic or onions, the essence of these odors can be excreted through the sweat glands on your feet.

Stress and Over-Eating

2008-05-27T19:58:00.002-04:00

I have to be honest. When I'm under stress I crave large bags of potato chips. Some people, when they're stressed, eat less. I eat more. Why does this happen? The actual act of eating helps to relieve stress by keeping my nervous system busy with a familiar activity. Eating also helps to release soothing substances, like specific neurotransmitters, in the brain. Certain types of stress cause the release of endorphins in the brain (sort of like a morphine for the brain) which promote eating. The trouble is that people who react to the stress-food connection can become obese. What's the cure? Take up some other form of behaviour to reduce the tension -- exercise, meditation or a hobby.

Making Hamburgers on the Cheap

2008-05-22T10:46:00.002-04:00

Hamburgers are the perfect summer food and can be made quite cheaply. Instead of buying lean ground meat, go cheap at the butcher counter. More fat in the meat means more flavor, so skip the higher priced extra-lean meat and go for regular. Much of the fat drips away during cooking anyway. After grilling, the regular ground beef burger has only 13 more calories than lean and is tastier.

More Debt Than Ever ~~ Canadian Family Debt

2008-05-19T09:51:00.004-04:00

While Canadian families have a net worth that has grown 23% from 1999, their total debt grew by almost 38% in the same period to a total of $44,500 per family. Earlier generations believed that debt was a social stigma, while author's like Robert Manning, author of Credit Card Nation, say that "For this generation, credit is seen as an entitlement." He predicts that we'll see more "serial bankruptcies" with people between 20 and 40 going broke. Solutions: pay cash for everything, save 10% off the top of your salary for emergencies and look for ways to decrease your spending. Walk more, drive less, combine trips in the car, plan grocery store purchases, buy fewer clothes, give home made gifts, eat out less and with the rising cost of fuel plan holiday trips closer to home.

Walking Boosts Brain Power

2008-05-19T09:42:00.003-04:00

A new study from the University of Illinois says that walking can increase the size of your brain. Researchers compared the brain size of 60 people before and after walking forty-five minutes a day, three times a week. The study has found that regardless of age that a relatively modest amount of exercise can produce increases in brain efficiency and brain volume, make improvements in memory, attention and decision making.

When to Toss Out Your Make-up

2008-05-15T17:40:00.003-04:00

Make-up can become ridden with germ-laden bacteria so easily that it helps to follow a toss-it-out schedule. Mascara is usually good for six months, but many experts think three is the maximum. Cream blush and eyeshadow should be tossed out after six months, powder blush and eyeshadow after one year, eye and lip liner pencils are good for two years, and lipstick is safe for one year. Remember to wash your hands before applying make-up. And never share make-up!

Eat Some Cheese for Better Teeth

2008-05-15T17:35:00.004-04:00

Why do mice have such lovely teeth? It could be cheese. Cheese can help prevent tooth decay. The milk proteins not only help to restore lost tooth minerals, but the calcium and phosphate in cheese are absorbed by plaque and help prevent cavities.

How to Boost Your Sagging Face After You Turn Thirty

2008-05-12T13:53:00.004-04:00

After turning thirty, your face will begin to sag. That's because collagen is depleted at the rate of one per cent each year after the big 30. You'll notice a gradual sliding of your face or sagging. The secret is to stop eating sugar. Dietary sugar creates a cellular chain reaction that causes inflammation and cellular deterioration. The less dietary sugar you eat, the less your face will slide or sag.

Forget Multi-tasking

2008-05-06T20:50:00.003-04:00

Forget multitasking! It clogs your brain and takes you four times longer to process each bit of information. Do more and do better by:

Clearing the clutter from your work area. File away papers and projects. Unfinished work will keep you distracted.
Take ten minutes a day to plan something outside of work or home. Plan a vacation, take a walk, do something different.
Take small stretch breaks during the day.
Get help. Whether it's at work or at home, recruit someone to help you with your work.

Avoiding Hot Dogs

2008-05-06T20:17:00.006-04:00

University of Hawaii researchers have discovered that the consumption of highly processed meats can lead to cancer of the pancreas. Of 190,000 people surveyed, those that had eaten the largest quantities of hot dogs, sausages and other processed meats had the highest rates of pancreatic cancer. My advice: lower your risk by buying, cooking and eating meat in whole pieces from a single animal.

How Tired Are You?

2008-05-01T11:34:00.003-04:00

From one day to the next my levels of fatigue change from desperately seeking sleep to -- Hey, I can stay awake all night! For a person who really requires 10 hours of sleep a night but hates to get up before 10 a.m. I've searched for ways to maximize my energy level on seven hours of sleep or less. Are you never tired? Then you're either too young to read this blog or you're about to become so rich from people willing to pay you for your secret. If you're tired most of the time something more than the daily normal chaos is wearing you down. If you're not suffering from chronic fatigue sydrome (which I'll blog about later) check out the following three conditions.

Anemia is when your red blood cells are either low in number or not carrying enough hemoglobin to deliver enough oxygen to the body's tissues. The most common cause for women, between the ages of 15 and 50, are heavy menstrual periods. The remedy is to increase your intake of red meat, egg yolks, beans, fish, poultry and whole grain bread. You might want to take an iron supplement and get more rest. Other causes of anemia might be hemorrhoids, vitamin B-12 deficiency, stomach ulcers and auto-immune disorders.

Hypothyroidism is when your thyroid gland doesn't produce enough hormone and your body responds by functioning at a slower rate than normal. Other signs are weakness, weight gain, constipation, joint discomfort, and brittle fingernails. Hypothyroidism can be diagnosed with a blood test and treated with a synthetic hormone medication.

Depression can dramatically affect the body, draining it of energy and making it difficult for anyone to sleep. Depression is serious and can be life-threatening. Remember, it's also treatable.

How to Decrease Your Risk of Skin Cancer

2008-04-28T08:51:00.002-04:00

We all know the importance of wearing sunscreen, but did you know that a little bit of orange peel contains d-limonene, the mortal enemy of UV rays everywhere? A University of Arizona study found that eating one teaspoon of orange peel per week reduced skin cancer risk by 30 percent. Instead of biting into the rind you might think of adding some orange zest to your salads or salsa.

Enriching Your Emotional Bank Account -- How to Make Your Relationship More Successful

2008-04-18T13:15:00.004-04:00

Many people believe that the secret to a successful relationship is based on romantic vacations and candlelight dinners. Hollywood has dramatically distorted our notions of romance. It's not the romantic moments that keep us connected in a relationship but the humdrum very boring ways that we stay connected to each other. Like talking while you eat together, discussing the weather, asking your mate how his or her day went and really listening. By storing up goodwill in your emotional bank account you maintain a positive sense about each other. When you hit hard times you can draw upon your reserves because you'll know that this person really does care about you. Being helpful to your mate will do far more than a two-week Caribbean getaway (although wouldn't it be nice?)

How to Make Yourself More Irresistible to Almost Anyone

2008-04-17T13:42:00.004-04:00

It's not difficult to become irresistible. The secret is to SMILE. When you smile, others are drawn to you. Researchers at the University of Louisville in Kentucky have found that facial expressions are nearly as important as physical features in determining attractiveness. Infants manage the beginnings of a smile within hours of being born and then start to grin in response to other people's smiles at about 4 to 6 weeks. This survival tactic makes sure that they are irresistible to their parents. When we take our own looks into consideration, most of us don't take our expressions into consideration. Think about it. Researchers at the University of Delaware had mothers respond to their 3 month old infants with a neutral face. The infants reacted with sadness and anger. Adults may respond the same way. So, if you want to up your irresistible quotient -- smile frequently.

How to Get a Workout Sitting at Your Chair All Day

2008-04-17T08:57:00.002-04:00

If you're stuck sitting at a desk all day, there's an easy exercise that you can do with minimal effort. When you have to sit down at your chair, sit down as slowly as possible and get up as slowly as possible. Count to five. This works the front of your legs. Ideally, you should also tuck in your abs and pull your shoulders back. The longer you take to sit down and to get up, the longer you work your leg muscles. Oh, and use your hands only if you have to!

Worldwide Soaring Food Prices and My Grocery Budget

2008-04-15T12:03:00.002-04:00

I'm always a frugal shopper and more so now with soaring food prices. I'm not sure how you've been affected by your growing grocery bills, but I've become a little alarmed at the rapid increases in the cost of food. It's not just filling up at the gas tank that has me worried, it's the price of wheat in general and the fact that this isn't just something happening in my local grocery store. There's a worldwide growing food crisis as people around the world are struggling to fill their stomachs. The U.S. recession has exacted a hefty toll on global growth. The demand for corn, canola and other grains is the result of rich-world policies that encourage the production of fuel from grain and it's shoving people deeper into poverty. What can we do at home? Drive less, for one. According to the 2008 World Development Report, more than 240 kilograms of corn — enough to feed one person for a year — is required to produce 100 litres of ethanol, enough to fill the tank of a sports utility vehicle. And grow a garden. No matter how small your space, you can grow something to eat. My garden will be bigger this year. I'm making fewer trips to the grocery store as well. Higher food costs will cut into my discretionary income.( For the first time in three years, Starbucks has seen a one per cent drop in visits to their stores.) The World Bank has warned that food prices will remain elevated this year and next year and will probably stay above 2004 levels until 2015. As for the bigger picture globally food riots occurred in recent weeks in Mexico, Morocco, Senegal, Uzbekistan, Guinea, Mauritania and Yemen. It's something that we all need to think about.

Exam Time and Stress

2008-04-11T18:04:00.003-04:00

It's exam time for those of you in College and University. It doesn't seem so long ago when I was in school, burning the candle at both ends, working almost full-time hours, playing hard and attending school full-time. I remember one post-exam period when I slept for almost one week straight. I was so tired. I'd get up for my meals and return to bed. When you're in a period of maximal stress, you're releasing a lot of adrenaline and it keeps you going and going. Once the stimulus is gone your body crashes. If you're under long term stress, you'll be particularly vulnerable to illnesses because chronically elevated stress hormones can suppress your immune system. This is the reason a lot of people get sick at exam time. So try and decrease your stress by taking frequent rest breaks, and eating well (this isn't the time to diet, sorry!). Do the best that you can and don't worry. It all gets done and chances are you'll pass with flying colors.

Tattoos and Hepatitis C -- Risking a Lifelong Infections

2008-04-07T12:24:00.004-04:00

While dressing up your body with tattoos is a popular form of self-expression, few understand the medical risks associated with tattoos. According to a recent study at the University of Texas Southwestern Medical Center in Dallas, people who get tattoos are more than NINE times more likely to be infected with Hepatitis C. Hepatitis C is spread by infected blood and infected needles. Tattoos involve a lot of needles and sticks in the skin, each jab carrying the potential for infection -- not just with hepatitis but with AIDS. If the machine used to sterilize the needles -- reused over and over again -- doesn't sterilize them properly -- and there have been many instances of this happening -- you're taking a big risk. The scary thing about hepatitis C is that it lives outside the body for up to three months. So even the environment -- the tattoo parlour telephone, chair, door handle, or piece of equipment -- can be contaminated by just one single drop of blood. Many people who are infected may not show symptoms for up to ten years but will eventually die. Hepatitis C destroys the liver which is vital for survival. So the next time you think about going for a tattoo think about the risk you're taking. Isn't your life, health and happiness worth more than a piece of body art? If you do insist on getting a tattoo -- check out the tattoo studio by contacting your local department of Health and ask for a list of reputable studios. Talk to a Nurse or a Physician for their advice.
For more information, check out: http://www.liverfoundation.org/education/info/hepatitisc/

Replace Your Household Cleaners with Natural Solutions

2008-04-01T22:20:00.003-04:00

Most store-bought household cleansers, while being effective cleaning agents, aren't that good for you. A Washington University Study discovered that fumes from the bleach and ammonia in household cleansers can cause asthma attacks. So if you are asthmatic, you owe it to yourself to replace your store-bought cleansers with your own healthier versions. And if you aren't you'd be smart to follow suit. These recipes are safe and save money too. Here are some easy to put together recipes:

Bathroom cleanser: 1/2 cup baking soda and 2 tbsp castile soap.
Drain opener: 1 Cup White Vinegar, 1 Cup Baking Soda and 1 Kettle Boiling Water
Furniture Polish: 1/4 cup vegetable oil and 1/4 cup lemon juice.
Glass cleaner: 1 cup White Vinegar and 1 Gallon Water
Air Freshener: simmer cinnamon sticks in water on the stove.

Five Ways to Make Yourself Happier!

2008-03-29T15:19:00.002-04:00

For a short period of my life, I worked in a dreary medical hospital where the patient care was adequate but emotional care for both patients and employees was non-existent. It was run by a lacklustre group of administrators and most of the employees working there were unhappy and felt under-appreciated. Naturally, this rubbed off on the patients who could keenly pick up on the mood. Working in a cardiac unit was stressful for me, as most of my patients, trying to get better in the worst of environments were so anxious that it made their getting-better progress all the more difficult. I decided the best tactic in this horrible situation was to surround my patients with good-will, positive optimism and the power of positive suggestion. I told all of my patients that I was happy to be working with them and always offered them positive encouragement and support. I smiled frequently, shared amusing anecdotes and remained decidedly upbeat. I had very little trouble on my shifts. The patients were relaxed and happy and by remaining relaxed and happy, they experienced fewer incidences of chest pain -- making my workload a lot lighter. I tried to spread some joy within the gloom and it worked. Our outlook on life shapes our well-being. Here's how to improve yours:

Focus on the big picture. Our daily luxuries have become so common-place to us that we cease to notice them. Indoor plumbing, clean water, safe food. Wake up to the abundance in your life and be thankful.
Connect with happy people. Want to be depressed? Hang out with depressed people.
Be generous. Help other people. This allows you to identify with something other than yourself.
Spend some time in nature. Take a walk by the beach or through a forest, really listen to the birds outside. It's all there for you, for free. Wondering at the complexities of nature can help elevate your spirits.
Cultivate Spirituality. It could be church on Sunday, or a Tai Chi or Yoga class, tending a garden or singing in a choir. It doesn't have to be official or formal to allow you to follow a spiritual path.

Find out what you're PASSIONATE about.

2008-03-29T13:35:00.002-04:00

This week a friend ran into a friend of mine from my Junior High school class who lives and works in Nashville as a successful musician and producer. When I met him at the age of twelve, he was in the process of re-creating himself. He couldn't sing and could barely play the guitar. While I honestly thought his chance for success was relatively limited, I never said a word. Being a good friend, I encouraged him. He practiced his singing and guitar playing for hours and hours on end. I lost touch with him in the process. While I was busy at a regular High School, he transferred into an independent school where he could concentrate on his love and passion -- music. He persisted when most would give up. He's an example of what happens when you discover a passion for something. Most of us don't even try. He never gave up. If we can find a little bit of that spirit in our daily lives we'd all be a lot happier. Whatever your age, it's not too late. And if you're just starting out, try something. You have nothing to lose and you might find yourself in the process.

Spring is just around the corner MAYBE!

2008-03-27T14:34:00.002-04:00

Here in the near north I've been impatiently waiting for spring. We had another sugar dusting of snow last night, freezing temperatures and this morning while I looked for a sign of a crocus or a tulip bud I couldn't see anything due to the piles of snow. It has been sunny all day but still I wait! The best thing about waiting is the sense of excitement that it brings. When spring does arrive I'll really celebrate. We have seasons for a reason... perhaps to wait and wonder at the beauty of it all. Wherever you are, please enjoy your day!

Let LOVE Into Your Heart and Improve Your Health!

2008-03-26T11:16:00.002-04:00

You can improve your over-all health and sense of well-being by letting LOVE into your heart. Start by closing your eyes and visualizing someone you love. Yes, it could be your dog! Imagine telling them how much you love them. Visualization techniques (and the real deal!) help your body to secrete endorphins -- hormones which act to counteract stress and lower blood pressure. This is something that's easy to do anytime, anywhere. Let LOVE into your heart and you're guaranteed to live a healthier life.

Arguing With Your Spouse Makes You Healthier!

2008-03-24T12:25:00.003-04:00

According to UCLA researchers, a constructive argument with your spouse can actually increase your immunity. But you have to argue NICELY. Couples who use sarcasm, insults, and put-downs ends up with fewer virus fighting natural killer cells, have higher levels of stress hormones and take up to 40% longer to recuperate from injuries (hopefully ones that aren't inflicted while they fight!). Don't keep your feelings bottled up either.... those people who don't express themselves have less active killer T cells. For the healthiest mind and body, learn to express yourself in a constructive fashion. Let your spouse know when something bothers you...before it becomes a major issue.

Eating Breakfast Helps You Lose Weight

2008-03-23T10:13:00.003-04:00

Don't skip breakfast. When a survey was done on more than 2,000 people who had lost an average of 67 pounds and kept the weight off for more than five years, researchers found that 78 percent eat breakfast seven days a week.

Relax and Reduce Belly Fat!

2008-03-19T10:42:00.003-04:00

Tension and stress may cause you to fight a losing battle against belly fat. Stress increases levels of cortisol which direct extra fat to your mid-section. Cortisol can also make you eat more, in order to reduce tension. Here's one easy way to cut down on stress:

Find a quiet place to sit or lie down for a ten minute break. Focus on your breathing and nothing else. Inhale and fill your lungs completely. As you exhale, empty your lungs completely. Don't think of anything else but the air you breath.
If you prefer, add a word that you can focus on or a phrase. Mine is "Breathing in I calm myself, breathing out I live."

Get Fit Faster and Give Your Brain a Boost!

2008-03-19T10:38:00.002-04:00

How can you get fit and give your brain a workout at the same time? Every time you brush your teeth, stand on one foot. This works the muscles in your abs, back, hips, and buttocks. Your other leg has to keep up in order to spring into action to prevent you from falling over. Try to balance for one minute on each leg. Over time, these mini workouts firm up your midsection and exercise your brain!

Reduce Your Blood Pressure By Drinking Milk

2008-03-16T15:54:00.003-04:00

The American Journal of Clinical Nutrition reports that people who drink two to three cups of fat free or low fat milk daily reduce their risk for high blood pressure by as much as fifty percent. It's a mystery why. Perhaps drinking milk produces feel- good hormones by association. Drinking milk may remind us of our childhood and make us happy.

Jump Start Your Bone Density

2008-03-16T15:46:00.002-04:00

As we age, bone density tends to decrease. A study in the Journal of Applied Physiology found that a little jumping can increase bone density by significant amounts. The study found that people who jumped on a regular basis saw a 3 per cent increase in bone density. According to the study, exercises that generate large forces stimulate bone-forming cells, causing the growth of new bone tissue. Try and do some jumping jacks every day or take up basketball, volleyball or skipping.

What to Do When You Can't Sleep -- 5 Cure Alls for Insomnia

2008-03-15T18:18:00.002-04:00

I've spent years working shifts and getting used to erratic sleep cycles. There have been times that I haven't been able to sleep at all and suffered. Now, I've trained myself to be able to take a nap at any time of the day. I'm grateful for all the good sleep I can get. But when there are times that you just can't sleep at all, here are some tips:

Drink decaf at night. Don't drink coffee or tea within 6 hours of bedtime.
Don't let your bedroom be an office. Keep your bedroom for sleep only.
Exercise on a regular basis.
Try and set a regular bedtime hour. If you're not sleepy, don't force yourself into it. Read or watch t.v. until your eyelids feel heavy.
Tell yourself that it won't last. Insomnia usually lasts for a few nights (my records was three nights. ) If your insomnia lasts for a few weeks, maybe it's time for a visit to the Doctor.

Why Not Have a Cup of Tea?

2008-03-13T15:22:00.002-04:00

Good news is brewing for tea lovers. Tea contains polyphenols, substances which possess antioxidant properties and can also stop or slow down cancer-causing reactions at the cellular level within your body. Here's the best way to brew a nice cup of tea:

Fill your kettle with fresh cold water. Re-using boiled water gives tea a flat taste.

Pre-rinse your teapot or teacup with hot water.

Use one tea bag or one teaspoonful of tea for every 5 1/2 ounces of water. Pour boiling water over the tea.

Tea should be brewed for three to five minutes. If you find it tastes to0 strong after brewing, add a little warm water.

Enjoy! It's good for you.

Send Your Brain to the Beach Even When You Can't Be There

2008-03-11T13:45:00.005-04:00

For many of my patients, being in a hospital was an unpleasant and scary experience. For those forced to be there for more than two days, I'd take them on a trip. Here's how:

Lie down and close your eyes. This part is the best because you can visualize anywhere you want to be! Do you prefer the ocean? Well, listen to the waves as they reach the shore, feel the sun on your face, the sand beneath your feet, the touch of the wind.

Imagine the scene in vivid detail. Once you practice this you'll get better at it. What would you hear, see, feel, and taste?

Pay attention to your body. Relax your shoulders, arms and legs. Feel the rhythm of your breathing.

Enjoy your holiday! Instantly, your muscles will relax, your breathing will become regular and your brain wave patterns change.

Do remember to come back and be grateful -- this vacation hasn't cost you anything -- there's been no lost luggage and delays at the airport.

The Problem With Your Eyes -- Six Ways To Combat Dry Eyes

2008-03-10T15:06:00.004-04:00

Over 10 million North Americans suffer from dry eyes every year. Your eyes will be irritated, tired or itchy. Your eyelids may also swell. Dry eyes isn't a disease, but a symptom that occurs when your body can't produce enough tears to lubricate your eyes. It happens with age, particularly with pre and post menopausal women, and is caused by environmental factors such as allergies, air conditioning, air pollution, and airplane travel. Here are six simple ways to defeat dry eyes:

Check the medications you're currently taking. Dry eyes are a side effect of diuretics, antihistamines, and some antidepressants. If your eyes are really bothering you, check with your Pharmacist and Doctor to see if you can change your medication.

Humidify your surroundings. Dry eyes react badly to dry air. Avoid alcohol. Drink plenty of fluids while travelling by plane.

Blink frequently. Don't strain your eyes for hours at a computer screen without taking a blink break.

Don't rub your eyes.

Consider taking Vitamin A. Dry eyes are a symptom of vitamin A deficiency and although you may think you're getting a good dose through your diet, you may not be. The easiest way to help is by taking a multi-vitamin that has the recommended dose of vitamin A.

Use tear substitutes -- eye drops that protect and soothe the eye the way natural tears do. Don't confuse these drops with those that will reduce redness. Drops that are specifically formulated to reduce redness contain vasoconstrictors that limit the amount of oxygen to your eyes and can actually worsen dry eyes.

The Importance of Taking Vitamin D DAILY

2008-03-09T12:01:00.007-04:00

For most of us in the Northern areas of the world, we're unable to synthesize Vitamin D from October to March because the rays of sunshine are too weak. The Canadian Cancer Association currently recommends that all non-white adult Canadians take 1,000 mg. a day YEAR ROUND and people of European origin with pale complexions take 1,000 IU in the fall and winter. I currently take between 3,000 - 4,000 IU a day -- (to compensate for the days when I forget) Why take vitamin D? Studies have shown that the overall risk of cancer in women is reduced by 60 per cent when they take 1,100 IU a day while colon cancer risks in both sexes in reduced by half with 1,000 IU a day. Researchers suggest that girls can cut their future risk of breast cancer by taking high levels of vitamin D during their teens and a 2001 Finnish study found that children given 2,000 IU a day cut their risk of getting juvenile diabetes by 80 per cent. Multiple Sclerosis rates are four times higher in the northern United States. Researchers believe it's because of a lack of Vitamin D. The Canadian Pediatric Society now recommends that pregnant women take 2,000 IU daily with a goal of preventing childhood diseases. All of the research points to Vitamin D as being a really good thing. If you're not taking it now....START!

FIVE ways to SAVOUR the Moment and Live Happily Ever After

2008-03-05T07:56:00.004-05:00

It's important to "savour the moment" every day of your life. How often do we gulp down a cup of coffee every morning without actually savouring the taste? How often do you ignore a sunset or forget to stop and feel the sun on your face? People who are able to savour the moment, live longer, healthier, happier lives. By reflecting on the good things in our lives, we improve our sense of well-being and over-all happiness. I remember my friend Edith who had lived a hard life by most standards. Her husband had been an alcoholic and, at times, they were almost destitute. Edith had to work very hard to raise her family. Edith could have wallowed in misery. Instead, Edith decided to "make pies with her lemons." You can too. By savouring moments every single day. Here are some tips on how to spread the experience of joy in simple things:

Sharpen your perceptions. When you feel the sun on your face, close your eyes for a moment and feel its warmth. Think of the gentle rays beaming down and warming your skin. Is it too warm, too hot, or just right? How does it make your skin feel?
Express positive emotions about your perceptions. Does your morning coffee taste great? Tell someone! Watch a funny movie. Have a good laugh. See a friend and really SMILE.
Become absorbed in the moment. Just sense. Don't think.
Turn a negative into a positive. Stuck in a line at the grocery check-out? Use that time to meditate on the moment. Observe others, the line of their clothes, the color of their skin, the shape of their face.
Memory build. Take a favourite photo of a vacation spot, a family member, or a place that you'd like to visit. Place it somewhere on your work desk. Take several minutes daily and look at that photo carefully. What is it that it brings to you in terms of positive memories and emotions? In your imagination, take yourself to that place, or think about the good things that person brings to your life.

Getting Rid of the Kill-Joys in Your Life -- People Who Make You Feel Bad

2008-03-04T10:35:00.005-05:00

It's important to savour moments in your day, to feel the sun on your face, to really listen to music, to taste the food that you eat. By savouring moments you begin to appreciate life and increase your over-all sense of well-being and happiness. But there are certain "kill-joys" or elements in our lives that repeatedly set out to destroy that. These "kill-joys" can be people -- people who remind us of our inadequacies and failures -- who attempt to restrain us from enjoying moments of creativity. Do you have a "kill-joy" in your life? Try and avoid the people in your life that are "kill-joys" or if you must, have as little contact with them as possible. The less you have to do with them, the better off you are! Always recognize that the "kill-joy" person THINKS that they are doing you a FAVOUR. Not so. "Kill-joys" are envious of your happiness -- your ability to savour the moment -- to have fun and to celebrate life. These are people who haven't gotten to the same spiritual plain and never will. "Kill-joys" will never figure it out. You'll come across a lot of them through your journey in life...friends, acquaintances, co-workers, a boss (ugh) maybe even a parent (a serious issue). "Kill-joys" are the type of people who might subtly remind you during those times when you don't need reminding, that you need to exercise, go on a diet, get a serious and better paying job, be more financially responsible, save more, spend more, pay more attention to your spouse etc. etc. When you do come in contact with a "Kill-Joy" you'll know it. "Kill-Joys" make you feel worse than terrible. So use avoidance strategies. Invite "Kill-Joys" to large parties and not intimate dinners. Send e-mails instead of talking over the phone. Don't see them when you're feeling unwell or vulnerable. And if you're very cunning, you'll figure ways out that you won't have to see them at all!

Drink MILK and Lose Weight!

2008-03-03T10:24:00.002-05:00

One of the foremost proponents of the dairy/weight loss connection is Dr. Michael Zemel, a professor of nutrition and medicine at the University of Tennessee. Scientists have recognized that people who already eat lots of dairy products often weigh less than those who do. Research indicates that when your body has too little calcium, chemicals will be released to help maintain regular levels of calcium and that they SLOW fat burning. Not good. So up your intake of dairy products in combination with a REGULAR diet and the chances are better that you will lose weight, or lose more fat or lose weight faster. Make sure to make reasonable dairy choices -- for instance, a glass of 2% milk over a scoop of Haagen-Daz topped with a dab of whipped cream. Save the ice cream for a once a month treat.

Brain Power ~~ How to BOOST Health and CREATIVITY

2008-02-29T10:38:00.004-05:00

It's possible for adults to imagine what could be...even if your days are dull and sometimes a little overwhelming. Your brain is a magical thing and needs to be nurtured. As adults we tend to NOT imagine. We've been trained to take the same route to work every day, sit in the same place at the dinner table and eat the same foods. We become creatures of habit and sooner or later...our brains literally shut down into nothingness....we become stressed by the unusual or the unique and so we become dull creatures of habit. Don't go there. Play with your brain with these scenarios.

IMAGINE that you have five other lives to lead. What would you be doing? I'd be a train engineer, a surfer, a pilot, a monk, a scientist. Don't think too hard about this. You may find it easier to write down the first five things that come to mind.

Take a twenty minute walk somewhere you've never been before. If you're at work when you read this, take a break at lunch time and go explore.

Sit at a different place at the dinner table every night. Park your car, if you're able, at a different spot in the parking lot. Take a different route to work. Skip instead of walking. Run half a block. Mix it up!

Don't Forget to Have a CUP of COFFEE -- a MEMORY boost!

2008-02-28T11:35:00.002-05:00

Research proves that a cup of coffee will make you feel more alert and help to improve your mood. But research from the University of Arizona in Tucson has found that it's also a great memory enhancer. For people age 65 and older, a cup of coffee in the morning and another in the afternoon will help to improve memory. So why not start now and have at least a cup of day.

It's Time to Say Thank You

2008-02-27T09:26:00.003-05:00

Thankfulness, in itself, is much greater than saying thank you on a daily basis -- part of how we've been taught to be mannerly. Someone opens a door for you and you automatically say, "Thank you." But these thank yous (and there are so many of them) almost become meaningless. We sometimes forget what real gratitude is, so this week I am writing a letter of thanks to a special person in my life. I've made a date with them and will read the letter and express my heartfelt thanks for all the positive things that they've done for me. You could try it too.

Three Things to DO Today -- Laugh, Imagine and Play

2008-02-26T10:27:00.003-05:00

Life is short and as you get older you know that days pass by with lightning speed. Words can help you gain perspective on your life as time races by. Sometimes we get consumed by traffic, finances, laundry and the endless chores of daily living. All our words turn to the negative....lousy traffic, dirty laundry, and boring housework. So try these three words on a daily basis.

LAUGH ~~ Laughing keeps you healthy and makes unbearable situations easier to deal with. One of my patients laughed his way out of a rare form of cancer by watching endless reruns of the Lucy show. It worked. Laughter can work for you. Try out a joke. Post a funny cartoon on your fridge. Visit a comedy club. Get tickled!
The other day my daughter looked at the tiny Porsche car that I keep on my coffee table and talked about the happy times that she spent when she was younger just playing and imagining. She could drive that car and now so can I ~~ no I can't afford the Porsche, but I can imagine. Children play pretend and grown-ups lose the ability to daydream. Daydreaming is good for you. Do more of it! IMAGINE.
PLAY. Adults forget to play. Adults forget to have fun. Try go-karting. Play some games in a video arcade. Take a ride on a roller coaster. Build a sandcastle on the beach. Get a hula-hoop or a skipping rope. Kick a ball. Have some fun.

Thinking of Gardening -- Maximizing Mother Nature

2008-02-24T14:13:00.002-05:00

As my thoughts turn to spring, I think of my garden, with particular emphasis this year on my vegetable plot. This is a combined effort between my Mom and I and it hasn't been going well due to an Austrian Pine that continually drains water away and prevents rain from reaching our plants. . I'm afraid we'll have to remove it this spring and plant something else....or go through the backbreaking effort of sod-busting somewhere else. In the meantime, here are some hints to maximize what Mother Nature gives you ~~ no matter how short the growing season.

Cover planting areas with black plastic a few weeks before planting so the sun can more effectively heat the plot. Or layer compost to help warm plants on chilly nights.
Use "hot caps" to protect seedlings in the spring before the danger of frost has passed. Typically, in my area this is May 20th -- but I often wait until June 1st or thereabouts. You can make your own from old plastic jugs or pop bottles. Cut off the bottoms and shove the edge into the soil to anchor the jug. Don't keep the caps on or else you may fry your plants. Set out the hot caps a few days before you plant your seedlings to help warm up the soil and use them until the threat of frost is over.
Choose vegetable varieties that bear early in the season or that show early cold tolerance.
Don't let weeds get a hold of your valuable growing space. Lay down lots of mulch to prevent them from breaking through. I've used straw, newspapers, leaves and even carpets with great success.

The First Day of Spring is Almost Here!

2008-02-24T10:24:00.004-05:00

It's a beautiful sunny day and after a few weeks of freezing temperatures, snow and hazardous driving conditions (at least any time I had to drive the car anywhere it was lousy), I'm excited and ready to greet spring. Officially the first day of spring is usally the vernal equinox -- when the nights are as long as the days -- usually March 20/21, although some people use March 1st as a marker. Whatever day it is for you, you'll know in your heart. You'll be able to take off your bulky winter coat, throw away your mittens, take off your boots and listen to the sounds of returning birds and the trickle of melting snow. Look for changes outside -- a green bud on a tree, a blade of grass, a Robin singing in a tree. Spring is just around the corner!

How To Get a Workout With Your Dog

2008-02-21T23:48:00.003-05:00

Fido loves to play and so do you. What's the best way of getting a workout? Frisbee. Once Fido gets addicted you will too as Fido forces you off the couch every day to bend, twist and run. Look for special canine frisbees at your local pet shop -- designed to protect Fido's sharp teeth and resist puncturing. And have fun!

Fight Less with Your Mate -- Record Your Finances on Your Computer

2008-02-21T23:41:00.002-05:00

A computer might be the key to rescuing your relationship. More than 55% of all marriages that end in divorce do so because of financial problems. Researchers for Quicken (a computer program) have discovered that couples argue less when they use a computer program to keep track of their finances, spending habits and investments. Of course, this still leaves housework, children and careers to argue about.

Wheat and Oil Prices Soar -- How to Save More on Groceries

2008-02-21T08:47:00.003-05:00

You don't have to be an economist to notice that with increasing wheat and oil prices, that the cost of food is going up. Just watch the prices of bread and pasta items on a weekly basis to see the difference. Four weeks ago my favourite brand of spaghetti was .99 cents. Today it's $1.69. Here are some things you can do to help you save more while prices go up.

Plan menus and determine your food budget before you shop.
Go shopping only ONCE per pay period.
Buy what's only on your list to avoid impulsive purchases.
Try buying store or generic brand items.
If you decide to buy an unplanned special, eliminate another item of equal value from your list.
Drink water at meals and cut down on sweet drinks and pop. Purchase a water filter for your tap.
Eat less meat (especially red meat). Buy and serve more beans.
Use leftovers. Freeze gravy, vegetables and meat for "end-of-the-month" soup.
Have several frozen or quick meals on hand so you won't be tempted to go out to eat or order in a pizza when it's too late to start dinner or you're too tired.
Don't go shopping when you are sick, depressed hungry or angry.

Living Life in the Moment -- How to Avoid Running Your Life Like an Efficiency Expert

2008-02-17T13:53:00.003-05:00

My friend Patsy was living her life according to a list. Her house is clean, well-organized, she holds fabulous dinner parties, remembers birthdays and has a successful career in the legal field. Her life is efficient and she's accomplished and everything gets done. Last month, Patsy decided that she had enough and started to live her life "off the list". Here's what she's doing:

She sits down for fifteen minutes a day and does absolutely nothing.
She let's her house get messy, orders take out food at least twice a week and doesn't take calls in the evening.
She stops measuring herself on what she gets done in any given day and looks for ways that she can add more enjoyment to her life.
Every weekend she gets out in the fresh air for long walks with her dog, sleeps in on Saturday mornings and spends Sundays all day in her pajamas.
She makes more time for her family members. She really listens when they talk and asks fewer questions.

The Achy Breaky Blues -- How to Stop Your Body From Paining You

2008-02-17T13:38:00.002-05:00

Spending long hours working on the computer can be a total pain in the neck! Combined with work and family stress, you'll be singing those achy breaky blues on a regular basis. Tension makes us unconsciously clench the muscles in our neck and shoulders and combined with improper computer and body positioning, you'll wonder if you'll ever be able to turn your head again. Try this:

Position your computer monitor at arm's length from your face. The top of the monitor should be just below eye level and your desk height should be elbow height when you're seated.
Position your pillow for sleeping under your head and NOT under your shoulders. Try and avoid sleeping on your stomach. Remember to replace your pillow within six months. Down pillows should be replaced every three years -- or whenever they appear flat and lose their fluffiness.
Stop and stretch throughout the day.

How to Be A Clever Cook

2008-02-13T14:20:00.002-05:00

Who doesn't love a home-cooked meal? Food is an important part of our lives, but we often relegate the important task of eating well somewhere on the back burner to simmer and sometimes burn. The average family of four brings home some four tons of food from the grocery store each year and dinner prep takes 30-60 minutes each day, not including meal planning and grocery shopping. For some, it's a chore and for others it's an art. Need some help? Check out http://abundantbakinghomecooking.blogspot.com/

FIVE No Cost Ways to Make Yourself Instantly Happier

2008-02-12T10:14:00.000-05:00

It's not hard to raise your spirits and it doesn't have to cost a lot (forget that trip to the mall!). Here are proven ways to make yourself feel better instantly, no-cost and naturally.

Get some exercise! Move around. Exercise will help your body to release the feel-good hormone serotonin. That's why many people can become addicted to exercise. Exercise makes you feel great.
Eat something.... a small sandwich, a piece of fruit or a small glass of milk. Feeling down and out is often a symptom of low blood sugar... so go ahead and have a snack.
Read a book. Reading is distracting.... it takes you away from your troubles and into a different world. Borrow from the library...or from a friend.
Call a friend. Talking with someone about anything can make you feel better.
Take a nap. Sometimes we all need a little sleep. Have a nap for half an hour and refresh your mind and spirit.

How to Remember A Name in Five Easy Steps

2008-02-11T12:20:00.000-05:00

If you want to remember a name, follow this simple mnemonic:

F FOCUS

A ASSOCIATION

C CHORUS

E EXAGGERATION

S SMILE

FOCUS on the person you are introduced to: notice their eyes, hair and any distinctive details.

ASSOCIATE their name with an object. For example, imagine a crown on Elizabeth.

CHORUS the name over and over again in your mind. Say it out loud as soon as you hear it. Use it while speaking to the person! For example: "Why Elizabeth, it's so nice to meet you."

EXAGGERATE the association. Think of the Queen walking her corgis!

SMILE and make eye contact as soon as you meet. This helps to focus your mind fully on the person.

If you totally forget their name, don't be shy. Ask them to repeat their name again. Chances are good that they've forgotten your name, as well.

What Medication to Take When You Have a Headache

2008-02-10T15:40:00.001-05:00

First, before you pop a pill, drink a glass of water and wait five minutes (headaches are one of the signs of dehydration). Try to relax your neck and shoulder muscles and massage your temples. If you can, lie down for five to ten minutes. If this doesn't work....it may be medication time. Here's a headache routine to follow:

Start with acetaminophen (Tylenol) or an NSAID (ibuprofen or aspirin). For a real heavy duty headache, add some caffeine -- either in the medication or drink a very strong cup of coffee.
Follow the dosing instructions correctly. You can overdose on over-the-counter-medications.
Take NSAIDs with coffee, tea, or a Cola to boost the drug's effectiveness.
If you have more than two headaches a week, you may require some lifestyle changes or a visit to your Doctor for a prescription medication.