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Diethack
Hey, I am a med student who likes to write. Each week I provide a handful of tips that will help you in your quest to become healthier.

7 Vital Things You Must Know About Herbal Supplements

Written: 01/22/2008 | Join the discussion (0)


It's estimated that 42 percent of Americans use herbs or other nutritional supplements as a part of their self-care routine, and the supplements represent a growing place in the market, with over $20 billion spent each year on herbal remedies to treat everything from obesity to cancer.

Many people swear the botanicals -- valerian root for insomnia, St. John's wort for depression, Echinacea for a cold, and many, many more -- have led to improvements in their health. And although tried-and-true studies proving their effectiveness are few and far between, they do exist.

Herbal supplements may be beneficial for some, but they can also interact with drugs and cause side effects. Garlic, for instance, has blood-thinning properties so people with bleeding disorders and those who are planning to have surgery or give birth should not take garlic supplements.

One recent study of several traditional herbal remedies by researchers at King's College London, for instance, found that the herbs conferred "real benefits." Among them:

  • Curry-leaf tree extract for diabetes
  • An antibacterial and anti-fungal extract of Commelina diffusa, or climbing dayflower, to help wound healing
  • Ammannia baccifera, a Thai aquatic weed, for lung cancer
  • Star anise for lung cancer


Said Edzard Ernst, professor of complementary medicine at the Peninsula Medical School in Exeter, "This research is very interesting, very promising. We need much more research of this sort. More and more research of this kind is coming out. It is no surprise to those who work in this field."

Herbal Supplements Are Not Regulated

Because herbal supplements are natural and, in many cases, have been used by native cultures for centuries, they have a general connotation of being safe. However, there are some things to consider before adding any new substance to your body.

First, herbal supplements are not required to go through a U.S. Food and Drug Administration (FDA) approval process before they hit the market (as are drugs). They are supposed to contain what their labels say they do, however no governmental agency is regulating this process.

The result is that some herbal supplements are pure and in the exact doses listed on their labels, while others may not be the highest quality or may not contain the amount the label states.

"The lot-to-lot variability and variability between manufacturers is quite great," said David Kroll, senior research pharmacologist at RTI International, an independent research group. "The quality control is still not what it is for comparative over-the-counter drugs."

Further, "Many herbs are very powerful agents," says Dr. Wadie Najm, a geriatrician who specializes in alternative medicine. "In fact, one-quarter of the prescription drugs sold in the U.S. contain at least one active ingredient derived from a plant."

It's true that herbal supplements are derived from nature, and that they're often used with anecdotal success. Still, here are seven things you need to be cautious of when using herbal supplements.

  1. Know the Side Effects and Drug Interactions


    2. Herbal supplements do carry side effects, and many can interact with prescription or over-the-counter medications. It is therefore essential that you tell your doctor and pharmacist about every prescription and over-the-counter drug, and herbal supplement, you may be taking. According to the Mayo Clinic, the following medications may interact negatively with herbal supplements (though this is NOT a comprehensive list):

    • Blood pressure medications
    • Blood thinners (anticoagulants, anti-platelet agents, nonsteroidal anti-inflammatory drugs such as aspirin, ibuprofen or naproxen)
      • Diabetes medications
    • Drugs that affect the liver
    • Heart medications
    • Monoamine oxidase inhibitors (MAOIs)


    The following herbal supplements have been linked to adverse drug reactions (again, this is not a complete list):

    • Black cohosh
    • Dong quai
    • Ephedra
    • Feverfew
    • Garlic
    • Ginger
    • Ginkgo
    • Ginseng
    • Goldenseal
    • Kava
      • Milk thistle
    • Scotch broom
    • St. John's wort

  2. Be Aware That the Active Ingredient May Not be Known

    So much is still being discovered about herbal supplements that often the active ingredient(s) has not yet been discovered. Because of this, it's best to stick to single-herb supplements (rather than pills that combine two or more), because you will be able to monitor how the herb affects you, and you will know what dose you are getting (with multi-herb supplements, the amount of each herb may not be listed on the label).

  3. Choose Standardized Herbs

    There are several groups that do certify herbal supplements, including the U.S. Pharmacopeia (look for a "USP Dietary Supplement Verified" seal on the label), ConsumerLab.com, Good Housekeeping and NSF International. Although these groups do not have to report sub-par products, their goal is to put out high-quality herbal supplements. Standardized herbs have been checked for uniformity, cleanliness and freedom from environmental contaminants, although each group has their own specific rules for each.

  4. Know That Herbs Affect People Differently


    5. Everyone's body reacts to herbs differently, and it's important to start with a small amount of a single herb at a time to judge any adverse reactions. Further, children under 18 and those over 65 should also use caution. Older adults metabolize supplements differently, and safe doses have not yet been established for children.
  5. Don't Take Herbal Supplements If …

    If you're pregnant or breastfeeding, you shouldn't take herbal supplements without checking with your doctor, as their effects on your baby may not be known. Likewise if you are going to have surgery -- herbal supplements can influence anesthetics or cause excess bleeding or high blood pressure.

  6. Buy Reputable Brands

    Because herbal supplements are not subject to any kind of regulated standardization tests, you should only buy supplements from brands you know and trust. An increasing number of Web sites selling these supplements have sprung up in recent years, so do your homework before deciding to order. You can also ask an employee at a health food store for high-quality and trustworthy brand recommendations.

  7. Consider Checking Out Consumer Reports' Natural Medicine Database

    Consumer Reports has released, as of April 2006, a database -- called the Natural Medicines Comprehensive Database (Subscription Required) -- with information on close to 14,000 herbs, dietary supplements and other natural medicines. There is a $19 annual fee for this information (which also gives you access to Consumer Reports' prescription drug and medical treatment guides).

Related: Do You Need Supplements
Herbal supplements: What to know before you buy

- Ryan

Stop Ruining Your Salads! 8 Ways To Make Your Salads Healthier

Written: 01/21/2008 | Join the discussion (0)


Salads may never be as popular in America as burgers and fries, but it's safe to say that they're an adored and integral part of many people's daily diets -- particularly those trying to eat healthy.

In fact, some 6 million bags of ready-to-eat salad are sold in the United States every day, and even McDonald's says it sold 80 million pounds of spring mix for its premium salads in 2005 to satisfy their salad-loving customers.

What makes a salad healthy? To start, choose red leaf lettuce, romaine or spinach instead of iceberg lettuce (which has few nutrients).

However, all salads are not equal when it comes to nutrition, and just because it has a little lettuce and is served in a bowl does not make it inherently healthy. So if you're eating salads in the interest of healthy eating, make sure you're not piling on these nutrition no-no's (and then check out the healthy and tasty alternatives that are A-OK to pile on).

  1. Processed Salad Dressings

    Most salad dressing sold in grocery stores contain lots of health-harming ingredients, such as:



    They are high in bad fats and low in most things healthy, plus most people put on a lot more than one serving, making the bad fat content even higher.

    Healthy Alternative: We said processed salad dressings because not all salad dressing is inherently bad. In fact, you can make your own very healthy salad dressing quickly just by combining some olive oil, lemon juice and garlic, or a little olive oil, balsamic vinegar and Dijon mustard. Tomato salsas also make great salad toppers.

    If you can't bear to part with a bottled dressing, there are healthier versions on the market that contain mostly whole ingredients and healthier oils and fats. You can find these in your local health food store (even these will still not be as healthy as your own home-made variety, though).

  2. Bacon Bits

    Real bacon bits contain harmful preservatives called sodium nitrites, along with lots of bad fats and sodium. Imitation bacon bits, though lower in fat and typically made of vegetable protein, are still highly processed and not nutritious.

    Healthy Alternative: For a little bit of crunch in your salad, try a tablespoon or two of raw almonds, pistachios, cashews or walnuts (though they're high in fat, it's the healthy kind). Chopped celery, jicama or radishes -- even raw green beans or pea pods -- also work well.

  3. Cheese

    Cheese is high in fat and calories (1/4 cup of shredded cheese will add over 100 calories), but most of it used on salads is also highly processed. This means that it's probably got added salt, artificial flavors and artificial colors.

    Healthy Alternative: It's OK to use a little cheese on your salad, just use it sparingly. Ideally, choose natural cheeses like feta, blue cheese, or Parmesan over processed cheeses with added flavors and colors (like yellow American cheese).

  4. Croutons

    Croutons are usually made from white, processed bread, and add nothing but empty carbs to your salad. They're high in calories, can be high in bad fats, and, if you've ever read the label on a package in the grocery store you'll see, most are loaded with artificial ingredients like preservatives, hydrogenated oils and artificial flavors.

    Healthy Alternative: Skip the croutons entirely. You can replace their flavor and crunch with lemon or lime juice and fresh veggies (raw broccoli and cauliflower, baby carrots, etc.) or nuts.

  5. Salami/Ham

    Salami, ham and most processed meats contain harmful sodium nitrites as preservatives, and will add a hefty dose of saturated fat to your salad.

    Healthy Alternative:     Instead of salami or ham, opt for lower fat meats like chicken and turkey. If possible, choose free-range, organic varieties that will not contain additives, harmful preservatives or pesticides (from feed).

  6. Fried Meats

    You've surely seen salads that contain "crispy" or "breaded" chicken. This is another way of saying "fried," and is definitely not a good choice for your salad. Fried foods contain harmful fats, and lots of them, along with a lot of empty calories.

    Healthy Alternative: Baked or grilled chicken or turkey breast is a fine addition to a salad, and will give you the added protein you'll need to get through the day. If you miss the flavor that comes from the fried meat, try getting creative and adding some unique, but healthy, flavors to your salad, such as artichoke hearts, hearts of palm, garbanzo beans or black beans.

  7. Iceberg Lettuce

    Although iceberg lettuce isn't actually unhealthy, it's not particularly healthy, either, because it doesn't contain many nutrients.

    Healthy Alternative:     Trading in your iceberg lettuce for some romaine, red leaf or green leaf lettuce, or using spinach, is an easy way to add lots of nutrients to your day.

  8. Candied/Flavored Nuts

    Some salads come with candied nuts that add a lot of unnecessary sugar. There are also flavored packaged nuts sold specifically as salad toppers, which contain sugar, artificial flavors and even hydrogenated oils.

    Healthy Alternative: Choose a small amount of plain, raw nuts to add crunch to your salad. For some healthy sweetness, try raisins, dried cranberries, grapes or chopped pear, apple or strawberries.

Related: The Truth About Eating Salad

- Ryan

Have You Been Hugged Today? Improve Your Health With Hugs

Written: 01/18/2008 | Join the discussion (0)


Like everybody, I was really overwhelmed on seeing the free hug video. If you haven't seen it, check it out now: Free Hug Campaign



Hugs certainly feel good, both on the giving and receiving end, and it turns out their effects are more than skin deep. A study by University of North Carolina researchers found that hugs increase the "bonding" hormone oxytocin and decrease the risk of heart disease.

In fact, when couples hugged for 20 seconds, their levels of oxytocin, released during childbirth and breastfeeding, increased. Those in loving relationships had the highest increases.

Meanwhile, levels of the stress hormone cortisol decreased in women, as did their blood pressure. Said lead researcher and psychologist Dr. Karen Grewen, "Greater partner support is linked to higher oxytocin levels for both men and women. However, the importance of oxytocin and its potentially cardioprotective effects may be greater for women."

Hugging for Your Heart

"Scientists are increasingly interested in the possibility that positive emotions can be good for your health. This study has reinforced research findings that support from a partner, in this case a hug from a loved one, can have beneficial effects on heart health," said Dr. Charmaine Griffiths, spokesperson for the British Heart Foundation.

Indeed, a previous study, also led by Grewen, found that hugging and handholding reduces the effects of stress. Two groups of couples were asked to talk about an angry event, but one group had previously held hands and hugged, while the others sat alone. It was found that:

  • Blood pressure increased significantly more among the no-contact group as compared to the huggers.

  • Heart rate among those without contact increased 10 beats a minute, compared to five beats a minute for huggers.


What's more, Grewen suggests that warm contact such as hugs and hand-holding before the start of a rough day "could carry over and protect you throughout the day."

Benefits of Touch Start Early

Humans are clearly social animals, as evidenced by countless studies showing that those who have friends are healthier, as are people who are married.

We need social contact, and that includes touch, even beyond a couple's capacity. Take, for example, the fact that babies benefit from skin-to-skin contact with their mother with better physical development and positive bonding.

A telling example was a study of Korean infants in an orphanage. Those who received an extra 15 minutes of a female voice, massage and eye-to-eye contact, five days a week for four weeks, gained more weight and had greater increases in body length and head circumferences after the four weeks and at 6 months of age than children without the extra stimulation.

Therapeutic touch has also been shown to reduce stress and pain among adults, and reduces symptoms of Alzheimer's disease, such as restlessness, pacing, vocalization, searching and tapping.

Time to Get, and Give, More Hugs

"U.S. couples aren't very touchy feely in public," says Tiffany Field of the Touch Research Institute at the University of Miami Medical School. This is a shame as touch also releases two feel-good brain chemicals, serotonin and dopamine.

Yet, according to Field's studies of U.S. and Parisian cafes, French couples spend three times more time touching than American couples.

So what are we waiting for? Grab your partner, friend or family member and give them a hug today. And if you're really feeling bold, check out the free hug campaign to hug strangers.

Sometimes, a hug is all what we need.

- Ryan

8 Simple Ways To Incorporate Exercises in Your Daily Life

Written: 01/17/2008 | Join the discussion (0)


You do not have the time or the desire to play sports. To keep fit anyway, here are 8 exercises which are simple and easy to incorporate into your daily life.

  1. Boycott the elevator

    Whether at home or at your work, ignore the elevator. Instead, use the stairs to muscle your legs.

    Practical exercise: Try to climb the stairs two by two. For greater efficiency, take each leg as high as possible.

    Working at the top of a skyscraper is no excuse! You could very well climb a few floors up and finish your way using the lift. By the same logic, you should always discard the escalators in favor of the staircase.

  2. Take breaks and meetings while walking

    We can not stay focused and effective for a whole day without breaks. To be truly effective, take a walk in open air and take the time to do some stretching, without forcing, after walking ten minutes. You will be more relaxed at your workplace, and these small exercises are likely to make you avoid back pain.

    Never miss an opportunity to get up and take a walk. When you need to talk to a colleague, then walk to his post. It's better than being contacted by telephone or e-mail.

    Finally, submit your staff to a discussion while walking. Instead of sitting in a conference room, make "walking meetings".

  3. On your seat

    It is easy to work out without leaving your office. On your seat, fill in your belly then contract it.These abdominal contractions are discreet and you do not need to leave your post.

    In the same way, relax your neck by doing rotations of your head and shoulders for 20 to 30 seconds.

    Work also your arms by extending them in front of you and turning your wrist from left to right, fists closed. You can also bring a bottle of water as weights. This will replace the dumbbells, which are difficult to bring to the office! Finally, make phone calls while standing up and walking around your office.

  4. Under the shower

    At home, things you do on a daily basis can quickly turn into an exercise. The evidence, even a shower in the morning is an opportunity to muscle your body.

    Fill in your stomach, stretch your entire body by standing on tiptoe for a dozen seconds.

    By repeating this exercise several times, your calves become stronger and robust.

    You can perform this exercise while washing your dishes.

  5. Watching TV

    Watching TV, after a hard day's work, is not synonymous with laziness provided you don't make this a habit.

    Sit on the couch, back straight, feet on the ground. Lift your legs, one after the other, and hold each of them extended for ten seconds.

    The more you lift your leg up,the more effective the exercise is. To work your abs, avoid touching the sofa with your back.

    You can also make abdominal contractions on a chair, without leaving your football or your favorite show. Other practical advice: keep your remote in a closet and do not succumb to temptation. Get up to change channels or increase the sound!

  6. In the garden

    At home, all the domestic chores are great opportunities for a workout. If you have a garden, take advantage of this to work out. Collect wood, leaves or grass freshly cut… All these activities demand an effort and put your muscles to good use. Keep your riding mower in the garage and choose instead a mower that you have to push.

    Wash your car with large circular movements with a sponge.

  7. To school

    How to preserve your health and that of your children?

    Talk with the parents of your home or neighborhood to create a group to take children in your community to school on foot. It's very simple. Set in advance a timetable and a fixed route. And each day every parent will take turn to accompany the children to school.

    For longer journeys, there are also school buses. Environment, combating obesity, neighborhood life: there are many arguments in favor of this transport-friendly and inexpensive mode. Some towns in France have already adopted successfully this system.

  8. Shopping

    There is always a good excuse to keep in shape while shopping. You can very well make your shopping, a fitness alternative. Indeed, your shopping bags can easily turn into dumbbells.

    Instead of bringing them passively, slightly bend the arm to transport them. Divide the load on each arm, to avoid back pain.

    Finally, park your car at the bottom of parking.

    There is always room at the bottom of the parking and the exercise will last a little longer!

    If you do a few purchases, avoid caddies and other baskets with casters. Prefer baskets with shackles, the ones often used to the market.

4 Common Accidents in Your Office and How to Avoid Them

Written: 01/16/2008 | Join the discussion (0)


An office environment presents a unique set of potential injuries from other lines of work. Working virtually 100 percent indoors, in a seated position and usually talking on a phone, writing or typing on a computer paves the way for some of the top injuries -- back and neck pains, vision strains, pain in the hands and wrists -- to develop.

Other injuries occur from mistakes that could happen anywhere -- objects left out to trip on, furniture that is not well-maintained, faulty electrical cords -- and even from the office, via poor ventilation, lighting and air quality, itself.

With Americans working increasingly long work weeks, and much of them spent inside an office environment, knowing how to avoid these top office injuries is a now a necessity.

  1. The Most Common Accident: Falls

    Falling down is not only the most common office accident, it is also responsible for causing the most disabling injuries, according to the Centers for Disease Control and Prevention (CDC).

    In fact, office workers are 2 to 2.5 times more likely to suffer a disabling injury from a fall than non-office workers. The most common causes of office falls, according to the CDC, include:

    • Tripping over an open desk or file drawer, electrical cords or wires, loose carpeting, or objects in hallways/walkways.

    • Bending or reaching for something while seated in an unstable chair.

    • Using a chair in place of a ladder.

    • Slipping on wet floors.

    • Inadequate lighting.


    How to Avoid Falls in the Office: The good news is that falls are preventable, and following these tips should help.

    • Look before you walk -- make sure the walkway is clear.

    • If you're done with a drawer, close it immediately.

    • Don't stretch to reach something while seated. Get up instead.

    • Report any loose carpeting, electrical cords, etc. to someone who can have them fixed.

    • Help keep the office fall-proof. This means cleaning up spills from the floor (even if you didn't spill it), picking up objects that are out of place, etc.

    • Use a stepladder, not a chair, if you need to reach something overhead.

  2. Be Wary While Lifting

    Lifting even small loads (stacks of files, computer paper, a computer monitor, etc.) can lead to injury if done improperly. Your back, neck and shoulders are all susceptible to this type of injury. Before you decide to lift anything, be sure it is not too heavy for you (if it is, ask a co-worker or supervisor to help).

    Safe Lifting Tips: Whenever you need to life something, follow these tips to reduce your risk of injury

    • Lift by squatting toward the floor (when lifting something from the floor) and then using your legs (not your back) to straighten up.

    • Allow your back to stay in a straight position.

    • Pick up the object with your entire hand (not just your fingers) and hold the load close to your body. Refrain from twisting.

    • To set something down, again use your legs for strength, not your back.

  3. Be Careful of Flying, and Stationary, Objects

    According to the CDC, office workers are often struck by objects, bump into objects themselves, or get caught in or between objects, and as a result are injured.

    This includes bumping into desks, other people, file cabinets, copy machines, etc., and getting hit by objects that fall from cabinet tops, items dropped on feet, doors opening unexpectedly or cabinets that fall over if not properly balanced.

    Meanwhile, office workers get their fingers caught in drawers, windows and paper cutters, and their hair and jewelry caught in office machines.

    Avoid Getting Hurt by Objects in the Office: You can avoid these types of injuries, first and foremost, by staying alert, watching where you are walking and putting your fingers, keeping jewelry and hair away from machinery and concentrating on what you're doing. Meanwhile, open doors slowly in case someone is walking by.

    You can also ask your office manager to purchase proper storage devices so all materials can be safely stored out of the way, and to ensure that office machines have the proper safety guards attached.

  4. Get the Proper Workstation Ergonomics

    Over time, using a workstation that does not fit your body (i.e. your chair does not support your back, your computer screen is too high or low, your wrists are at an uncomfortable angle while typing, etc.) can result in musculoskeletal problems of your neck, shoulders and back, poor posture, eyestrain and carpal tunnel syndrome.

    Along with setting up your workstation properly, it's essential to take breaks and change your position (whether seated or standing) frequently. For instance, look away from your computer screen for 30 seconds every 10 minutes, and get up to stretch every half hour. This will help to take some of the strain away and reduce your risk of being injured from making repetitive movements (such as typing) without a rest.

    How to Set up an Ergonomically Correct Workstation: Ergonomics is a complex field and you can bring in an expert to help you get things perfectly fitted to you. However, you can use these basic guidelines to improve your workstation right now.

    • Adjust your chair so that your thighs are horizontal with the floor, your feet are flat, and the backrest supports your lower back. If your feet do not rest comfortably on the floor, use a footrest.

    • Adjust your keyboard or chair height so that, while you're typing, your elbow is at a 90-degree angle and your wrists are straight.

    • Adjust your computer monitor so the top of the screen is at your eye level.

    • Use a document holder so your papers can be kept at the same level as your computer monitor.

    • Make motions such as typing and stapling with the least amount of force possible.

    • Adjust the window blinds or lighting so there is no glare on the computer screen.

Related:

19 Hacks to Stay Healthy at Your Workstation
7 Triggers of Acute Stress at Work and How to Overcome Them

- Ryan

How to De-Clutter and Really Clean Your Desk in 4 Simple Steps

Written: 01/15/2008 | Join the discussion (0)


Despite their best intentions, many workers fall prey to desk clutter. And from behind their towering paper piles, old coffee mugs, outdated manuals and the swarms of unused office supplies, they usually shout out the old adage that "a clean desk is a sign of a sick mind" in self-defense.

In truth, most of us sense that a cluttered desk actually leads to disorganization, a bad impression on coworkers, internal feelings of disarray and a cluttered mind. What's surprising, though, is that a messy desk can actually make you sick -- and there's a new syndrome to describe it.

Irritable Desk Syndrome

Researchers at NEC-Mitsubishi, a maker of computer monitors, questioned 2,000 office workers and found many to be suffering from "Irritable Desk Syndrome" (IDS).

IDS is caused by working long hours at a cluttered desk, often with poor posture. The combination can lead to both physical and mental symptoms, including chronic pain, and loss of productivity. Among the survey's most telling findings were:

  • 67 percent said they are more tied to their desks than they were two years ago.

  • 40 percent said they were "infuriated by too much clutter and paper on their desks but could not be bothered to do anything about it."

  • 35 percent said they had back or neck pain because they knowingly had poor posture or an awkward position while at their desk.

Said the study's lead author and "deskologist" Nigel Robertson, a consultant at Open Ergonomics, "What most individuals fail to realize is that desk symptoms typically escalate very quickly, from persistent discomfort to chronic pain, which can end a person's career and reduce their quality of life in a wide range of ways."

Not to mention that working at a cluttered desk adds extra stress to your life and can eat up valuable time.

"Studies have shown that the person who works with a messy desk spends, on average, one and a half hours per day looking for things or being distracted by things. That's seven and a half hours per week," says time management speaker and consultant Dr. Donald E. Wetmore,

And employers are noticing. According to a study by DYMO Corp., which surveyed 2,600 bosses worldwide, 51 percent said they think there's a link between an employee's organizational skills and their job performance. Which is understandable when you factor in their finding that every document lost by an employee (due to a cluttered desk or otherwise) costs the company $120.

"Like going on a date, first impressions at the office are often lasting," says Deborah Wiener, an interior designer and owner of Designing Solutions in Maryland. "We also make quick judgments about work relationships. You want your desk to say: 'I mean business and I'm ready to move up.'"

Desks Can Hold More Bacteria Than Toilets

Aesthetics and personal well-being aside, a messy desk can be home to much more than your old files and memos: your desk may hold 400 times more bacteria than the average toilet seat.

This was the finding of a three-month study funded by The Clorox Company. Other findings included:

  • While typing, your hands may be surrounded by 10 million germs.

  • Telephones had the highest levels of germs, followed by desks, water fountain handles, microwave door handles and computer keyboards.

  • In areas where desks weren't cleaned with disinfecting wipes, bacteria levels increased between 19 percent and 31 percent daily.

  • Toilet seats had the lowest levels of bacteria.

"For bacteria, a desk is really a laptop of luxury," says Charles Gerba, PhD, an environmental virologist with the University of Arizona. "They can feast all day from breakfast to lunch and even dinner."

"We don't think twice about eating at our desks, even though the average desk has 100 times more bacteria than a kitchen table and 400 times more bacteria than the average toilet," says Gerba. "Without cleaning, a small area on your desk or phone can sustain millions of bacteria that could potentially cause illness."

How to De-Clutter and Really Clean Your Desk

  1. Take a few minutes each day to go through papers. Throw away those you don't need and file those you do.

  2. Invest in color-coded file folders and bins to organize important papers.

  3. Put only the bare necessities on your desktop. Keep everything else out of sight in drawers or cabinets.

  4. Personalize your desk with (a few) personal items such as a desk lamp, tasteful personal photos or a plant. Devote one desk drawer to your personal items like snacks, breath mints, a hairbrush and photos.

Doing more than the above and you will be cluttering both your desk and your mind.

- Ryan

Practical, Effective Stress Reduction Strategies for Parents/Role Models

Written: 01/14/2008 | Join the discussion (0)


We all know that life can be extraordinarily stressful for both parents and children, but before considering how you can reduce the amount of stress in your life, it's important to look at some of its root causes.

Guilt and Pressure

For starters, many parents lead exhausting, ultra-busy lives due to a number of internal and external pressures. There are quite literally not enough hours in the day to keep up with all of our responsibilities at home and at work, so sometimes things slide in one department or the other, and when this happens, we tend to feel guilty and stressed out.

For instance, your boss may insist that you stay late at work one night to complete a project, which may prevent you from attending your child's dance recital. In such a scenario, you feel you can't exactly say no to your boss, so your child ends up feeling disappointed, and you end up feeling even guiltier and more stressed out than usual.

Over-Scheduling

In addition to guilt and pressure, another source of stress for many parents and children is over-scheduling. Of course, as I have already mentioned, life these days is incredibly busy, but if you intentionally overbook your schedule-or your children's schedules-be aware that this behavior may have serious emotional and health consequences for all of you.

Fortunately, this phenomenon is now being studied and written about more and more frequently, so people are rapidly becoming more aware of the downside of having an over-booked schedule.

Remember that as a parent, it's important to demonstrate to your children the benefits of quiet, peaceful, unscheduled time. In other words, you want to strongly encourage your kids to develop their inner lives as well as their public lives, and role modeling is the most effective way to do this.

So be sure to set aside an adequate amount of "down time," not only for your kids, but for yourself as well.

On a related note, enrolling children in too many extracurricular activities can really stress them out. Generally speaking, kids seem to gain more satisfaction from focusing on a few interests that they truly enjoy. Just like adults, they tend to suffer physically and emotionally when they spread themselves too thin.

Also, if you don't overbook their schedules now, perhaps they won't over-schedule their own lives as they get older. Besides, if you allow your children to focus their energy on a handful of their favorite hobbies (soccer and piano, for example), they will continuously gain more and more skills in these areas, which will in turn boost their self-esteem.

The Importance of Healthy, Ongoing, Two-Way Communication Between Parents and Their Children

The first major point to consider regarding children and stress is communication. It's great to ask your young children some open-ended questions about school or camp or daycare, particularly if they seem nervous or agitated about something.

But proceed gingerly, listen carefully, and look for cues about their anxiety level.
You know your children better than anyone else, which means that you are the best at reading their stress signals.

For instance, if you ask your five-year-old daughter about her art class, and she starts curling a lock of hair around her finger-just as she always does when she is feeling anxious-change the subject. In other words, don't push your kids to engage in conversations about particular topics when they don't want to because this may only increase their anxiety level.

They will tell you their stories about school experiences, friends, teachers and other important subjects when they are good and ready, so there are times when it's best just to let them initiate the story-telling process. After all, children take a little longer both to form their opinions and to articulate them. Rest assured that they will eventually discuss what matters to them the most, but they will do it on their own schedules.

Now, there are exceptions to this rule. For instance, if you are concerned that your child may be getting bullied, you do need to gather all the facts as quickly as possible, so you may need to ask her some difficult questions. But even then, it is essential to be very gentle, so as not to make your child feel as if she is being interrogated. (And of course, if you are concerned about something related to school, you ought to arrange to speak with her teachers as well).

Reduce Your Children's Stress by Reducing Your Own Stress

Now that you have considered some possible causes of your own stress, how can you reduce it? Most parents have an innate understanding that their children are like little sponges, absorbing whatever is going on in their emotional environments.

Therefore, if you are stressed out all the time, not only will your children pick up on your nervous energy, but they may also absorb some of it and become just as anxious and stressed out as you are.

On the other hand, if you actively engage in your own effective stress management techniques, your children will observe and internalize these lessons, ultimately incorporating them into their own lives. After all, as their parents, you are their most important role models.

Also, therapists, doctors, and other helping professionals have long understood that when people take proper care of themselves, they are better equipped to take care of others. This means that as a parent, you really need to take care of yourself, not only for your own sake, but for the sake of your children as well, and one very effective way to care for yourself is to reduce your stress level.

Eight Practical, Effective Stress Reduction Strategies for Parent/Role Models

  • Simplify your home life in as many ways as possible.

    For example, put yourself on a "Do not call" list to ward off telemarketers. Also, if you have a home office, keep your desk well organized so that you always know where to find whatever you might need, and make sure to shut off your computer, fax machine, work-related cell phones, etc. after 6:00 p.m., so that for the most part at least, your work life does not intrude upon your home life. Your family will be most grateful.

  • Minimize the level of "emotional drama" in your life.

    Inevitably, we all encounter negative, toxic people from time to time. We can't control how they behave, but we can control how we react to their negative behavior. We can also try not to allow their nastiness to occupy too much precious space in our hearts and minds.

    Not only will this help you, but it will also help your children in two critical ways. First, you will be role modeling that they do not need to keep toxic people in their lives. Secondly, from a parental self-care perspective, by reducing the emotional toxicity in your own life, you will be protecting yourself, thereby making yourself more emotionally available to your children.

  • Confide in a trusted friend.

    If you have a dear friend who is great at making you laugh, or at helping you regain your sense of perspective when you are having a rotten day, this is one of the best "de-stressing" remedies in existence.

  • Exercise.

    Working out when you feel anxious, stressed, or even depressed, can help you release your anxiety, tension and blues in a very healthy and constructive way. For example, a brisk walk outdoors (particularly if the weather is nice) can do wonders to boost your mood.

  • Pursue your own hobbies and interests, (and encourage your children to develop some of their own).

    If you enjoy gardening or writing or painting, don't stop just because you are busy with your family. Of course, you won't be able to pursue your hobbies quite as actively as you did before you had children, but that doesn't mean you should stop doing them completely.

    Not only will you decrease your stress level by doing what you enjoy, but you will also be role modeling the importance of developing personal hobbies for your children.

  • Keep your Sense of Humor.

    We know now that the physical act of laughing actually has physiological and psychological benefits, and stress can certainly take a severe toll on our bodies as well as our minds. So try to combat the negative effects of stress by laughing and enjoying yourself as often as possible. When you are quick to laugh and express joy, you are also teaching your children about the benefits of humor.

  • Begin and end your day as calmly as possible.

    It's very hard for parents to have a peaceful start to the day. Sleepy children need to be awakened, breakfast needs to be prepared, lunches need to be packed, etc. But if you make a point of taking five minutes (or a bit longer, if possible), to start your day quietly and peacefully, in whichever way you like-meditating, stretching, doing yoga-then you are setting a peaceful tone for the rest of your day. Similarly, ending the day with quiet music and bed-time stories (instead of loud television) is a surefire way to improve the quality of your family's bed-time routine.

  • Take mental snap shots of your family life and count your blessings.

    In this too-busy world with its overly hectic pace, remember to take a moment or two each day to give thanks for your life, for your children, and for all the other things that bring you joy.


- Ryan

6 Key Medical Examinations to Safeguard Your Health For A Whole Year

Written: 01/08/2008 | Join the discussion (0)


This year it is decided, you take control of your health! Blood pressure, dermatology, cardiovascular… Six Key examinations to be carried out for a great start of 2008.

  1. General practitioner

    It is inevitable and should, in the absence of a particular pathology, take place at least once a year: the visit to your family doctor. He is a reference that other doctors will rely on if ever you fall sick. He retains your medical records and it is through him that you need to go when you are sick. If you need to see a specialist, he will suggest a qualified colleague to you. In the absence of specific diseases, he will make routine checks to ensure that everything goes well.

    Blood Pressure Measure

    The measurement of blood pressure is especially important. It detects a possible hypertension. We must quickly locate it because a prolonged hypertension can cause many cardiovascular disorders: it promotes the deterioration of the arteries and, combined with other illnesses, can lead to serious problems, such as stroke. This pressure is indicated by 2 numbers, for example 12/7. This means respectively a pressure of 120 mm and 70 mm of mercury. The first number indicates the maximum blood pressure (systolic pressure) when your heart contracts itself to pump blood around your body. The second number indicates the minimum blood pressure (diastolic pressure) when your heart is at rest and is filling itself up with blood. The ideal pressure range for your blood is 12/7.

    Weight Check

    A visit to the general practitioner is also an occasion to make sure that you are not overweight. The excess pounds may also lead to cardiovascular problems, but also problems with your frame, particularly the joints. The doctor will calculate your body mass index, or BMI, a ratio of height to weight that is used to determine if there you are overweight, or obese.

    Blood Test

    The annual visit can also be an opportunity to take a blood test to detect the earliest possible anomalies. The doctor will prescribe a blood analysis, to check among other things, HDL and LDL, potassium, etc. A urinalysis may be requested in addition to check the blood sugar, for example, providing evidence of a possible diabetes. Broadly speaking, this analysis makes it possible to verify that the kidneys are functioning properly.

  2. Dermatologist

    The annual visit to the dermatologist is also a must, especially if you have a sensitive skin to the sun. Sunlight is pleasant, but in excess, it is bad for the skin. First, because it provokes premature aging. Ultra-violet light can trigger cancerous lesions of the skin. Generally, they grow near moles, these small black spots that we all have on the skin, in greater or lesser quantities. When these melanomas grow, we must proceed with the removal of the mole and an area greater or lesser extent around, to contain cancer. 8000 new cases of melanoma are discovered each year in France. The earlier these lesions are located, the higher the chances of recovery without any scars. During this routine check, the dermatologist will check the moles for any of these signs:

    • change of shape or texture
    • change in color
      • irregular border
    • rapid growth
    • burns, itchiness or bleeding

    If a mole is doubtful, the dermatologist will remove it for analysis. The operation is completely benign: it takes place most often under local anesthesia and takes a few minutes. Also the doctor may decide to proceed with the removal of moles that are not cancerous for the moment, but which can later turn into a tumor. Thus, if a lesion in the back is likely to be transformed, it is better to remove it, prior to the occurrence of a problem.

    The dermatologist will take the opportunity to offer a few tips for prevention. The most effective measure is to escape the sun as much as possible. You will be advised to wear protective clothing and sunscreen when necessary. Depending on the clarity of your skin, you should use a SPF which is either higher or lower. In all cases, flee the sun at times when it shines most, that is between noon and 16 00.

  3. Ophthalmologist

    During the last medical visit, you had 10/10 for each eye. That is not a reason not to see your ophthalmologist regularly to check that all is well. With age, certain diseases can develop, for which there is no known cure. On the other hand, you can halt their development. Starting from 40 years, it is advisable to consult the specialist every two years, for a routine visit. A simple test of reading letters from near and far, will detect any visual impairment.

    Worse, glaucoma can develop for many years without any symptoms. When the first signs are felt, it is already late. Hence, you should be monitored regularly. The disease affects primarily adults after 40 years. Some risk factors are identified, such as heredity, hypertension, hypotension, or diabetes. Another eye disease is cataract.

    Do not forget to bring your children to an ophtalmologist. For a child, the vision can change very quickly and deteriorate without being noticed necessarily. It would be better to consult regularly so that your child does not get used to a disability which might prevent him/her from growing properly like his/her little friends.

  4. Dentist

    Ah, cavities! When you were little, you had your share of fillings and other inconveniences. Going again on the seat of the dentist does not tempt you. Yet, the best way to avoid accelerated degradation of your teeth or, worse, a denture at 50 is still to have your teeth checked once a year. Often, during a routine visit, the dentist will propose a scaling. The plaque is formed of tartar over the months when brushing is not done properly, which is the case for many people. The plaque contains a lot of germs and bacteria that may trigger caries but also unrest in the gum, for example. The role of the dentist is to scrape the plaque of tartar to release the teeth.

    The specialist will also monitor the status of your gums. If they are red or even bleed, then there is something wrong with them. And bad gums, in the long run, mean that your teeth are not properly secured in the jaw and thus can detached themselves more easily. Your dentist may also remind you of the basic gestures to keep your teeth healthy for a long time: a brush after every meal, for three minutes, not to forget to brush the teeth from the bottom, inside the mouth… Flexible toothbrushes are recommended They are less aggressive for the gums. Do not forget to renew your brush every three months.

  5. Gynecologist

    A new partner, the desire for pregnancy or painful menstruation are often valid reasons to visit the gynecologist. But even in the absence of symptoms or a sex life, it is essential to check once a year that all is well. Your gynecologist will begin by examining your breasts, by palpation to identify any tumors, that they would then analyze to see whether they are cancerous or not.

    The doctor also examines the vaginal lining, cervix and ovaries. In addition to a clinical examination, a smear test is also done. This is a little sample of cells and mucus which are taken at the entrance of the cervix. They will then be sent to a medical laboratory in order to detect possible viral infections that may evolve into serious illness.

    The annual visit with the gynecologist is also an opportunity to discuss your method of contraception, in order to verify that it is most suited to your lifestyle. It is also a time to discuss all issues relating to a desire for pregnancy.

  6. Cardiologist

    This is an organ without which there would be nothing. This is well worth the trouble to take a few minutes to check that our heart beats as it should. Of course, this does not mean that you must visit a cardiologist every time your heart skips a beat. But if you are in doubt or, quite simply, you reach their fifties, talk to your GP. He is the one who will determine whether or not to send you to a cardiologist.

    The basic examination is the electrocardiogram, known as ECG. In fact, the heart contracts and works regularly with electrical impulses. The ECG is to measure the pulse to make sure everything runs smoothly. It can detect a variety of heart disease, as serious as an infarction.

    The doctor may decide to make an effort electrocardiogram. The principle is exactly the same except that this time, instead of being extended, you would be on an exercise bike. The cardiologist will increase the resistance of the pedals over time, requiring you to force more. You have to get through successive stages, with a heart rate determined on the basis of your age.

    Other examination: ultrasound of the heart. It allows doctors to see all tissues of the heart and how it contracts and relaxes. Ultrasound is often coupled with a doppler, which aims to measure the flow of blood. Again, this is completely painless for the patient.

    It is not necessary to perform an electrocardiogram once a year. However, if in doubt, do not hesitate to talk to your doctor. Again, you are much more likely to get away without much damage if you anticipate a heart attack rather than if you wait for it to happen to you. Of course, people at risk should be monitored regularly.

Related: Importance of Check-ups: 8 Tips For a Healthy Screening Test

Food Culture: Discover the Slow Food Lifestyle

Written: 01/04/2008 | Join the discussion (1)


Slow Food is an eco-gastronomic movement which encourages both sides to reclaim the pleasures of the table with friends, family. Eating becomes a moment of sharing and discovery. All are invited to reconnect with traditions, or to explore new culinary cultures and have an environmental concern.

In response to the frenzy and speed that gripped the culture of post-industrial societies and the concept of fast food which standardizes tastes, the Slow Food movement arose in protest of this. It helps people to rediscover the joys of eating and understand the importance of caring where their food comes from, who makes it and how it’s made.

A little history

In 1986, the chain restaurant McDonald was on the point of setting up a branch on the splendid Piazza di Spagna (Spanish Steps), a historic site in Rome. Faced with what they consider to be an unacceptable encroachment of the junk food in the land of Italy, columnist gourmet Carlo Petrini and colleagues at the company Gourmet Italian Arcigola lay the foundations of the Slow Food movement. With humor and intelligence, they convince a host of artists and Italian intellectuals to join their project. After all, Italy is the birthplace of the great European cuisine.
Carlo Petrini developped the concept of Slow Food initially as a joke, but the idea made its way so well that in 1989, Slow Food became an international nonprofit organization. The launch took place at the Opera Comique in Paris, with the adoption of the Slow Food manifesto for the taste and biodiversity, presented by Carlo Petrini.

Benefits of Slow Food

Awaken the public taste to food quality, explain the origin of foods and the socio-historical circumstances of their production, to discover the producers here and abroad, these are some of the goals of the Slow Food movement.

Proponents of this movement want to ensure that there will always be a place for artisanal foods. They believe that the food heritage of mankind and the environment are endangered by the food industry, which provides all products quickly to satisfy our appetite.

They believe that the solution to the problems of under-nutrition in South and malnutrition in the North is through a better understanding of the diversity of food crops and a sense of sharing.

To achieve these goals, the creators of Slow Food felt the need slow the pace: take the time to carefully choose their food, to know, to cook properly and to enjoy in good company. Hence the symbol of the slowness, the snail, which also refers to the prudence and wisdom of the philosopher, as well as the solemnity and restraint of the wise and benevolent host.

In addition to conducting friendly activities on education of taste, the discovery of forgotten local flavors or in danger of extinction, Slow Food promotes the recovery, in terms of food, traditional skills that slide into oblivion under pressure from a rampant productivism.

An international movement

Today, the movement has about 82000 members in fifty countries. Italy, with its 35000 members, is still the epicenter of the phenomenon. The headquarter of the Slow Food International lies at the heart of Italian Piedmont, in the city of Bra.

A decentralized movement

Members are divided into local units, each constituting a convivium in Italy or elsewhere in the world. There are approximately 1000. The word "convivium" means "living together" and is the source of word "convivial". It is reminiscent of the ritual meal that brings together people around the table.

University of Gastronomic Sciences

Slow Food founded Bra University of Gastronomic Sciences in January 2003, an institution of higher learning recognized by the Italian Ministry of Education and by the European Union. This center for training and research aims to renew the methods of agriculture, protect biodiversity and maintain a link between gastronomy and the science of agriculture. They do not teach cooking itself, but rather the theoretical and practical aspects of food through the sociology, anthropology, economics, ecology, eco-agriculture, politics, and so on.

Taste Show

In addition, Slow Food holds public events to publicize the good cooking and good food, such as the famous Salone Internazionale del Gusto (International Fair of taste) in Turin, Italie. This event, which is held every two years, allows people to discover and enjoy culinary delicacies from all over the world, to meet with top chefs who are willing to share some of their secrets, to attend taste workshops,etc.

Books

Slow Food also publishes gourmet books, including Slow magazine, published four times a year in Italian, English, German, french, Spanish and Japanese. It is a publication that deals with anthropology and geography of food. It is distributed free to members of all international units of the movement.

Socio-economic Actions

Through various programs, the Slow Food Foundation for Biodiversity's mission is to organize and fund activities to safeguard the diversity of heritage food processing and the richness of the culinary traditions of the world.

Thus, the Ark of Taste is an initiative of the movement to identify and protect the varieties of food plants or animals threatened with extinction due to the standardization of agricultural production industry. Adding food to the Ark of Taste is sort of allowing it to climb aboard a virtual Noah's Ark, which may protect it from the flood announced.

Europe has lost 75% of the diversity of food products since 1900. In America, these losses amount to 93% for the same period.

The Presidia is in a way the executive branch of the Ark of Taste since it is responsible for providing financial and logistical support for farmers, contractors and craftsmen who produce food enrolled in the Arc. It encourages groups of producers and supports the marketing of these products to chefs, gourmet and the general public.

Since 2000, Slow Food Prize for the safeguarding of biodiversity highlight the efforts of individuals or groups who, through their research, production, marketing or communications, help safeguard biodiversity in the agri-food industry. The winners receive a cash prize and take advantage of the media exposure of Slow Food in its publications, in its press releases and public events during the Salone del Gusto.

Among the winners of the previous editions include a group of Native Americans in Minnesota, United States, producing wild rice, a native plant in the region. These people have convinced geneticists of a university in their state to refrain from taking a patent on any new variety of wild rice issue of their genetic research. Also, they managed to obtain assurance that no genetically-modified variety of this plant would be set up in the region in order to preserve the genetic integrity of traditional varieties.

In addition, the international Slow Food movement demonstrated solidarity with the poorest of the planet by the financial support of various projects: recovery of agricultural land and improvement of production facilities in a rural community in Nicaragua, taking charge of the kitchen a hospital in Brazil, funding for emergency food programs mainly intended for children in Bosnia, reconstruction of a small cheese factory destroyed by an earthquake in Italy, and so on.

10 Bad Eating Habits That You Must Correct At All Cost

Written: 01/04/2008 | Join the discussion (0)


You are a little chubby, you discover that you took a few kilos… It's time to react! But before you start a diet, it is necessary to overcome your bad eating habits.

  1. Your breakfast is limited to a coffee.

    It is difficult to keep all morning with such a breakfast! Try to make it more consistent and more palatable.

    The Trick: Try our smart ways of eating healthy breakfasts in the morning.

    And if you are sick of cereals, here are some great fuels to keep you going during the day.

    Also some people complain that they do not enjoy breakfasts in the morning. Here is a take on how to feel like enjoying your breakfast.

  2. You always have with you a chocolate bar in case of a hunger pang or declining form.

    Cravings are often the result of skipped meals, and they result in extremely calorie snacking.

    The Trick: Try to organize your diet better. And in the case of small hunger, rather eat an apple!

  3. You rely on various coffee drinks during the day to keep your energy level high.

    Ultimately, you multiply the calories too: two sugars in the cup, and 5 or 6 coffees a day, is already 150 to 200 Kcal added.

    The Trick: Why not use the sweetener (it has become commonplace!), Or even learn to enjoy your coffee "nature"? Remember that caffeine acts on the nervous system: a good decaffeinated coffee, is also enjoyable, and less irritating!

  4. For lunch, it is a sandwich and a beer.

    Though this meal keeps you full, it is not ideal when you want to eat well, and control your weight.

    The Trick: Limit the damage! Order a ham sandwich (without butter), or tuna salads-chicken-salad (without mayonnaise). In place of beer, take a tomato juice or grapefruit juice, or better water.

  5. You start your meal with a salami or an egg-mayonnaise.

    You know, this is not reasonable! But you do not like a salad too much…

    The Trick: You can always dump the starter, and eat a piece of fruit for dessert: it is healthier! But if you do not want to give up the pleasure of eating meat or egg, opt instead for the ham - raw or cooked - fat, cheese head or ham marbling (the leaner meats), or an egg jelly (80 Kcal).

  6. You use the restaurant at your workplace to choose what you do not eat at home: sauerkraut, or sausage and fries.

    Why not? But every day or almost every day is not a great idea when you want to lose weight.

    The Trick: For now, make a cross on french fries, with sauces and preparations which are too rich. And stick to a dish of roasted or grilled meat (or fish) with vegetables.

  7. Your weak point: Cheese which you take with all meals.

    If your portions of cheese are larger than the other portions of food on your plate, you may well have a very high total calories, not counting the large infusion of saturated fat.

    The Trick: If you cannot live without cheese on your plate, better eat it only for breakfast. That way you will not be tempted to eat it afterwards. Choose a quality cheese, trying not to exceed 40 or 50 g (it is already a beautiful piece).

  8. You eat a lot of bread.

    It is a food that provide complex carbohydrates and satisfy the appetite. There is no reason to remove it completely: continue to consume it in the morning, but reduce it in your main meals.

    The Trick: Put in your plate what you will eat for lunch (2 slices instead of 4, for example), and then put away the bread basket.

  9. In good company, you empty easily several glasses of wine at the table.

    Reserve wine for the weekends: weekdays, stick to water during meals, the drink that quenches thirst better than everything, does not distort the taste of dishes (like soft drinks) and provides no calories.

    The Trick: Put on the table a wineglass and a glass of water: fill the wineglass only once, and the water glass as many times as you want!

  10. When you return home from work, you like to relax in front of the TV with a drink and a snack.

    The problem is that you nibble at the same time a lot of high-energy things, and you often double or triple the glass, thus the amount of alcohol consumed…

    The Trick: A cup of tea, a hot shower does the trick also: to relax… It is a reflex for most people to nibble something in front of the TV, but you can also decide to settle down in front of the small screen having nothing to drink or eat at your fingertips.