Eye Safety Tips

If your children enjoy dressing up and wandering the streets for candy on Halloween, make sure they do it safely. Many eye injuries are reported every year as a result of Halloween activities. In addition, it's easy for kids to be less visible to drivers during evening hours. Follow these tips to keep your kids, and their little peepers, safe.

1. Avoid costumes that block vision

Masks, wigs and eye patches are fun Halloween accessories, but make sure they don't block visibility. Some masks are very dangerous for children because they block their side vision. A better, safer option is to decorate your child's face with face paint or make-up.

2. Use make-up safely

If you decide to disguise your child with make-up instead of a mask, use hypo-allergenic options and keep it away from the eyes. It's a good idea to carry a wet towel or washcloth in case the make-up begins to run while trick-or-treating. Running around in a costume makes some kids perspire, so a quick clean-up around the eye area may be necessary before the night is over.

3. Don't allow sharp objects to be used as props

Some costumes don't seem complete without swords or wands. Still, do not allow your child to carry sharp objects. Sharp, pointed props endanger your child eyes as well as the eyes of other children.

4. Follow guidelines for wearing decorative contact lenses

Older kids often complete their Halloween costumes with spooky cosmetic contact lenses. Remember that contact lenses are medical devices and require a valid prescription. Be on the safe side and have your eye doctor fit them on your child. If not used safely, contact lens use can lead to vision loss.

5. Carry a flashlight

Give your child a small flashlight to illuminate dark paths and walkways. If it is a dark night, your child will not be able to see holes in yards or missing porch steps. A flashlight will also make your child more visible to drivers.

6. Make sure costumes are reflective

If the costume your child chooses is not made of reflective material, sew on reflective fabric strips or use stick-on strips of reflective tape. You want your child to be seen, especially crossing streets in the dark. Place reflective material on the front, back and sides of your child's costume.

Healthy Eyes - Eating Right for the Eyes

Do you eat foods that promote healthy eyes? Did you know that certain vitamins and nutrients play an active role in some types of eye disease or chronic eye conditions?

1. Lutein

Recommended: 10 mg per day. Lutein is one of more than 600

known naturally occurring carotenoids.

Lutein was found to be present in a concentrated area of the macula, a small area of the retina

responsible for central vision. Lutein helps protect the eyes from oxidative stress and high-energy light.

This nutrient is found in dark, green, leafy vegetables such as spinach and collards, and also corn and eggs.

2. DHA/EPA

Recommended: 500 mg per day. EPA/DHA is an essential fatty acid which stands for docosahexaenoic acid and eicosapentaenoic acid. These polyunsaturated fats play a very important role in the function of our bodies, and seem to be necessary for healthy eye function. These essential fatty acids are found in flat seeds and fleshy fish such as tuna or salmon.

3. Vitamin C

Recommended: 500 mg per day. Vitamin C is a water-soluble vitamin that is necessary for normal growth and development. Studies suggest that high levels of vitamin C can reduce the risk of cataracts and also play a role in delaying age-related macular degeneration. This vitamin is found in our favorite morning beverage - orange juice. Other citrus fruits are also a good source of Vitamin C.

4. Vitamin E

Recommended 400mg per day. Vitamin E is the collective name for a set of 8 fat-soluble vitamins with antioxidant properties. Some studies suggest that Vitamin E helps to prevent cataracts, and it might be another factor in delaying macular degeneration. Vitamin E is found in nuts, salads, peanut butter, cereals, sweet potatoes and margarine.

5. Copper

Recommended: 2 mg per day. Copper is a trace nutrient essential to all high plants and animals. It can act as an antioxidant, scavenging damaging particles in the body known as free radicals. Free radicals may contribute to the aging process as well as the development of a number of health conditions. Copper is found in mixed nuts, sunflower seeds, liver, beans and lentils.

6. Zinc

Recommended: 40-80 mg per day. Zinc is an essential mineral found in almost every cell in the body. Zinc is important for a healthy immune system, for healing cuts and wounds, and for maintaining the senses of taste and smell. Red meat and poultry contain a good level of zinc. Zinc can also be found

in oysters, fortified cereals, nuts and baked beans.

Developing Good Sleeping Habits

Developing good habits to sleep is crucial to a baby's health. This is most often overlooked by the first time parents. Make sure that your child knows that it is time to sleep. Toddlers and babies can develop an instinct to sleep if you start putting them on bed at a fixed time and than turn on the lights.

Best time to sleep

So what is the best time for them to go to sleep? Well it depends upon your sleeping time. If you sleep early than make sure your baby goes to bed at least an hour early. The one hour time frame is to nurse, coax and sooth the children. Now, if you go to sleep late at night, it might be better to resist the temptation of waking up and start sleeping with the baby. If you are a working mother, this habit will help you after the maternity leave is over. Just think about it! You as a mother will need your child to sleep, when you want to take care of the last minute household chores, before another day in the office. If sleeping pattern is not developed during maternity months then it will be difficult to cop once you start working.

Schedule your day

It is also very practical to schedule a play time, bath time, feeding time and nap time during the day. Little kids love to learn what is expected of them and they are indeed the quickest learners. Depending on the child's age, do a bedtime routine that can include telling a bed time story, lullaby or a warm bath. Such activity before bedtime lets the baby know that it is time to sleep. Also make sure that the sleep routines can be practiced anywhere the baby goes. For example, if you are using a large toy than it should be portable and not disturb others. Just remember to take the baby sleeping aid with you.

Baby Sleeping Habits

One can make the baby learn about the right sleeping habits. Sleeping habits is one of the major factors that affect the health of the baby if the baby is not sleeping.

The sleeping habits depend on the age. If the baby is of three or four months then they sleep about 14 to 15 hours in a day or 9 to 10 hours at night. So, one can know whether the baby is establishing the good sleeping habits or not and they are: -

Establish set bed-and naptimes – One should set the bed for the baby when he sees the signs of sleepiness such as ear pulling and eye rubbing etc. A specific time is set for the baby to sleep and changing of their naptimes so that they can sleep comfortably.

Wake the baby in the morning to set daily clock – One can wake the baby in the morning according to his daily clock. This will help the baby set the time when they will sleep and wake up and also set the target for changing the naps.

Begin to develop a bedtime routine – One can develop a good bedtime routine for the baby by following some rules:- giving the baby a bath everyday, getting the baby changed for bed, singing a lullaby every night. If the same routine is followed every night then a consistency is maintained and this will help the baby to sleep well.

Potential pitfalls – One should make the baby to sleep independently so that if the baby awakes at night they can sleep on their own instead of anyone’s assistance like sleeping by one’s arms, by breast feeding or by putting a bottle in their mouth.

If the baby is of six to nine months old, then they requires about 14 to 15 hours sleep per day and changing of naps requires at least a half to two hour naps per day. The consistent bed routines and changing of naps will help one to determine their sleeping patterns.

One can develop a good sleeping habits for them also like:-

Develop and follow a bedtime routine – Before setting the bed for the baby some schedules should be followed like bathing, playing and many more and then set the baby to sleep.

Make sure the baby has plenty of opportunities to fall asleep on his own - One should try to teach the baby to sleep by itself. They should not depend on anyone. If they cry at night then wait for sometime to set them themselves.

Potential pitfalls – At this age, the baby feels asleep due to separation anxiety and cognitive and motor development. They try to crawl, sit and even learn to walk but do not sleep at night. One should make efforts to make them sleep.

There are few things one can do to make their baby sleep. They are: -

• A super cute lovie should be given to them so that they can snuggle them while sleeping.
• Babies should be kept on their backs so that they can sleep quickly and easily. Sleep position pillows can also be kept around them.

So, one should make the baby develop good sleeping habits.

Bad Reading Habits and How to Break Them

Bad Reading Habits and How to Break Them back The University of Alabama Center for Teaching and Learning 124 Osband 348-5175 To really get rid of a bad habit, you should replace it with a good one. You have to want to get rid of the bad habits, and you must practice and work at it in order to change. The following are some of the bad habits which tend to cause people to read slowly. Ask yourself whether you are guilty of any of the following: A. Moving your lips when you read Moving your lips slows you to a fast talking rate, about 150 words per minute. Put your fingers on your lips to stop the motion. B. Vocalizing Vocalizing means that you are pronouncing words in the voice box of the throat without making sounds. This also slows your reading rate to that of speaking. To check, rest your fingertips lightly against the vocal cord area of your throat. If you feel a vibration, or if you find that your tongue is moving, you are vocalizing. C. Reading everything at the same speed When reading, set your rate according to your purpose for reading and the difficulty level of the material. Practice adjusting your rate to suit your material. The more difficult the material, the slower the rate. D. Regressing out of habit Regressing means rereading a word, phrase, or sentence out of habit and not because of need. Sometimes, it is necessary to reread something, especially in a difficult passage. But habitual, unnecessary regressing really slows you down. Use a card or paper to cover the text after you read it to prevent regressing. E. Reading one word at a time Do you think one word at a time, or in phrases? Slow readers tend to see only one word at a time. Good readers will see several words at a time and their eyes will stop only three or four times as they move across a page. Reading in idea-phrases speeds your reading and improves your understanding of what you have read. Mark the phrases in the sentences of a passage, then practice seeing more than one word at a time. The best way to read faster is to practice reading just a little faster than is comfortable. Changing reading habits is not easy, after all you have been reading that way for many years. It takes several weeks of conscious effort in order to change bad reading habits. For more information on increasing reading speed, contact the Center for Teaching and Learning.

Nine Good Reading Habits

by Jonathan Mooney

Like all travels in this glamorous and lucrative world of study skills, we have come to the section where I contradict everything I have said up to this point. While I truly believe that each student needs to individualize his approach to school, there is a time and place for good old uniformity and standardization. There are some good habits, which, if your child chooses to use, will increase his retention and comprehension. They are based on a concept called active reading. This idea is simple: The more of your child's brain is engaged in the act of reading, the more he learns. The following strategies are good active reading habits that will help any reader:

Use the cover up: For many students, the words on the page run and blur together -- especially if you are hard wired like myself. To mitigate this, use a three by five index card to cover everything except the sentence that your child is reading. When they finish a line, they move the card down and repeat the process.

Give the text the finger: Along with the card, have your child follow their reading with their finger, engaging a tactical learning style.

Read out loud or mouth the words: Again, another way to engage verbal processing. Many students don't need to literally talk out load -- mouthing the words serves the same end.

Keep moving: As always, fidgeting is good for the brain. Keep them moving, to keep them on target.

Use three-color highlighting: Highlights are a cheap and easy way to integrate visual memory into the reading process. Buy your child three colors and have them assign a different color to the main points, supporting details, and terms of the reading.

Use bookmarks/flagging: Buy your child some type of "red" flag that they can use to mark important ideas or passages. The coolest ones are made by 3M and are literally plastic flaps that come in all different colors and stick directly on to the pages. Also, have your child record in a notebook the page numbers and any thoughts they had on why they flagged that page.

Take margin notes: Despite what crotchety old librarians say, books are supposed to be written on -- have your child write notes, questions, comments, snide remarks, or draw pictures in the margins.

Write or talk out summaries: Having your child take a few minutes to either write up a reading summary or talk it out will help him retain the readings and ultimately help him recall it come test or essay time.

Consider reading notes: I include this one with some hesitation -- reading notes are great for some kids, horrible for others. The problem with reading notes is that for some kids, if they take notes, they'll never finish the reading. The upside of reading notes is that they can obviously help with retention and retrieval of information come test time. So if you decide to work with your child on taking reading notes, make sure you limit them to writing at most one sentence about every other paragraph and summaries at the end of sections or chapters depending on the lengths of the assignments.

Why do people become obese?

1. Consuming too many calories.
   People are eating much more than they used to. This used to be the case just in developed nations - however, the trend has spread worldwide. Despite billions of dollars being spent on public awareness campaigns that attempt to encourage people to eat healthily, the majority of us continue to overeat. In 1980 14% of the adult population of the USA was obese; by 2000 the figure reached 31% (The Obesity Society).
   
   In the USA, the consumption of calories increased from 1,542 per day for women in 1971 to 1,877 per day in 2004. The figures for men were 2,450 in 1971 and 2,618 in 2004. Most people would expect this increase in calories to consist of fat - not so! Most of the increased food consumption has consisted of carbohydrates (sugars). Increased consumption of sweetened drinks has contributed significantly to the raised carbohydrate intake of most young American adults over the last three decades. The consumption of fast-foods has tripled over the same period.
   
   Various other factors also may have contributed to America's increased calorie and carbohydrate intake:
   
   
   • In 1984 the Reagan administration freed up advertising on sweets and fast foods for children - regulations had previously set limits.
   • Agricultural policies in most of the developed world have led to much cheaper foods.
   • The US Farm Bill meant that the source of processed foods came from subsidized wheat, corn and rice. Corn, wheat and rice became much cheaper than fruit and vegetables.


2. Leading a sedentary lifestyle.
   With the arrival of televisions, computers, video games, remote controls, washing machines, dish washers and other modern convenience devices, the majority of people are leading a much more sedentary lifestyle compared to their parents and grandparents. Some decades ago shopping consisted of walking down the road to the high street where one could find the grocers, bakers, banks, etc. As large out-of-town supermarkets and shopping malls started to appear, people moved from using their feet to driving their cars to get their provisions. In some countries, such as the USA, dependence on the car has become so strong that many people will drive even if their destination is only half-a-mile away.
   
   The less you move around the fewer calories you burn. However, this is not only a question of calories. Physical activity has an effect on how your hormones work, and hormones have an effect on how your body deals with food. Several studies have shown that physical activity has a beneficial effect on your insulin levels - keeping them stable. Unstable insulin levels are closely associated with weight gain.


3. Not sleeping enough.
   If you do not sleep enough your risk of becoming obese doubles, according to research carried out at Warwick Medical School at the University of Warwick. The risk applies to both adults and children. Professor Francesco Cappuccio and team reviewed evidence in over 28,000 children and 15,000 adults. Their evidence clearly showed that sleep deprivation significantly increased obesity risk in both groups.
   
   Professor Cappuccio said, "The 'epidemic' of obesity is paralleled by a 'silent epidemic' of reduced sleep duration with short sleep duration linked to increased risk of obesity both in adults and in children. These trends are detectable in adults as well as in children as young as 5 years."
   Professor Cappuccio explains that sleep deprivation may lead to obesity through increased appetite as a result of hormonal changes. If you do not sleep enough you produce Ghrelin, a hormone that stimulates appetite. Lack of sleep also results in your body producing less Leptin, a hormone that suppresses appetite.


4. Endocrine disruptors, such as some foods that interfere with lipid metabolism.
   A team from the University of Barcelona (UB) led by Dr Juan Carlos Laguna published a study in the journal Hepatology that provides clues to the molecular mechanism through which fructose (a type of sugar) in beverages may alter lipid energy metabolism and cause fatty liver and metabolic syndrome.
   
   Fructose is mainly metabolized in the liver, the target organ of the metabolic alterations caused by the consumption of this sugar. In this study, rats receiving fructose-containing beverages presented a pathology similar to metabolic syndrome, which in the short term causes lipid accumulation (hypertriglyceridemia) and fatty liver, and eventually leads to hypertension, resistance to insulin, diabetes and obesity.
   
   Poorly balanced diets and the lack of physical exercise are key factors in the increase of obesity and other metabolic diseases in modern societies. In epidemiological studies in humans, the effect of the intake of fructose-sweetened beverages also seems to be more intense in women. (From - "New Data On Fructose-Sweetened Beverages And Hepatic Metabolism").
   
   Although there appears to be a consensus on the negative effects of fructose-sweetened beverages there is still some debate over the effects of fructose versus high fructose corn syrup - two studies of note are:
   "AMA Finds High Fructose Syrup Unlikely To Be More Harmful To Health Than Other Caloric Sweeteners" and "Fructose Sweetened Drinks Increase Nonfasting Triglycerides In Obese Adults".


5. Lower rates of smoking (smoking suppresses appetite).
   According to the National Institutes of Health (NIH) "Not everyone gains weight when they stop smoking. Among people who do, the average weight gain is between 6 and 8 pounds. Roughly 10 percent of people who stop smoking gain a large amount of weight - 30 pounds or more."


6. Medications that make patients put on weight.
   According to an article in Annals of Pharmacotherapy, some medications cause weight gain. "Clinically significant weight gain is associated with some commonly prescribed medicines. There is wide interindividual variation in response and variation of the degree of weight gain within drug classes. Where possible, alternative therapy should be selected, especially for individuals predisposed to overweight and obesity." (The Annals of Pharmacotherapy: Vol. 39, No. 12, pp. 2046-2054. DOI 10.1345/aph.1G33)

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Treatments for obesity (source: The Mayo Clinic)

Obesity treatments have two objectives:

1. To achieve a healthy weight.
2. To maintain that healthy weight.

People who are obese are often discouraged because they think they have to lose a lot of weight before any benefits are experienced. This is not true. Any obese person who loses just five to ten per cent of their body weight will have significant improvement in health - this would mean between 12-25 pounds for an obese person who weighs 250 pounds.

It is important for patients to realize that a small drop in weight is a good start and a great achievement. Experts have found that obese people who lose weight slowly and constantly, say one or two pounds each week, are more successful in keeping their weight down when they have reached their target weight.

According to the Mayo Clinic, successful and permanent weight loss is best achieved as a result of increased physical activity, changing how and when you eat, and modifying your behavior. Some patients may be prescribed medication, while others might undergo weight-loss surgery.

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Dietary changes

The Mayo Clinic advises obese people to reduce their total daily calorie intake and to consume more fruits, vegetables and whole grains. It is important that your diet is varied - you still need to feed yourself, and should continue to enjoy the tastes of different foods. The consumption of sugar, certain refined carbohydrates and some fats should be reduced significantly.

Ideally, you should work with your doctor, a dietician, and/or a well-known weight-loss program.

Trying to lose weight quickly by crash-dieting carries the following risks:

• You may develop health problems
• You will probably experience vitamin deficiencies
• You chances of failure are significantly higher

People who are seriously obese may be prescribed a very low calorie liquid diet. These must be done with a health care professional.

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Physical activity

The more you move your body the more calories you burn. To lose a kilogram of fat you need to burn 8,000 calories (1 pound of fat = 3,500 calories). Walking briskly is a good way to start increasing your physical activity if you are obese. Combining increased physical activity with a good diet will significantly increase your chances of losing weight successfully and permanently!

Try to find activities which you can fit into your daily routine. Anything that becomes part of your daily life, weaved into your existing lifestyle, is more likely to become a long-term habit. If you use an elevator, try getting off one or two floors before your destination and walking the rest. You could try the same when driving your car or taking any form of public transport - get off earlier and walk that bit more.

If any of your regular shops are within walking distance, try leaving your car at home. Several surveys indicated that the majority of urban car trips outside the rush hours are less than a mile long - we can all walk a mile, and should!

If you are very obese, are unfit, or have some health problems, make sure you check with a health care professional before increasing your physical activity.

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Prescription medications for losing weight

Prescription medications should really only be considered as a last resort. If the patient finds it extremely hard to shed the pounds, or if his obesity has reached such a point as to significantly undermine his health, then prescription drugs may become an option.

According to the Mayo Clinic prescription medications should only be considered if:

• Other strategies to lose weight have failed
• The patient's BMI is over 27 and he also has diabetes, hypertension, or sleep apnea.
• The patient's BMI is over 30

There are two approved drugs a physician may consider, Sibutramine (Meridia in USA/Canada, Reductil in Europe and much of the world) or Orlistat (Xenical). Bear in mind that as soon as you stop taking these drugs the overweight problem generally comes back - they have to be taken indefinitely. Some patients may not respond to these drugs, while others may find their beneficial effects may lessen somewhat after a few months.

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Weight loss surgery (bariatric surgery)

Weight loss surgery (WLS) is also known as Bariatric Surgery. It comes from the Greek work baros, which means weight.

WLS is a development of cancer/ulcer operations that consisted of removing part of a patient's stomach or small intestine. Those cancer/ulcer patients subsequently lost weight after surgery. Doctors decided the procedure might be beneficial for morbidly obese patients.

In 2008 about 220,000 bariatric operations were carried out in the USA (American Society for Bariatric Surgery). As obesity levels in America and many other parts of the world grow, so does the number of bariatric procedures. About 15 million people in the U.S. have morbid obesity; only 1% of the clinically eligible population is being treated for morbid obesity through bariatric surgery. According to the American Society for Bariatric Surgery, the average female surgery patient weighs about 300 pounds.

The American Society for Bariatric and Metabolic Surgery says that Bariatric surgery can improve or resolve more than 30 obesity-related conditions, including type 2 diabetes, heart disease, sleep apnea, hypertension and high cholesterol .

Basically, bariatric surgery alters your stomach or small intestine so that you are unable to consume much food in one sitting. This reduces the total number of calories you consume each day, thus helping to lose weight.

There are two types of bariatric surgeries:

• Restrictive procedures - These make your stomach smaller. The surgeon may use a gastric band, staples, or both. After the operation the patient cannot consume more than about one cup of food during each sitting, significantly reducing his food intake. Over time, some patients' stomachs may stretch and they are gradually able to consumer larger quantities.
• Malabsorptive procedures - Parts of the digestive system, especially the first part of the small intestine (duodenum) or the mid-section (jejunum), are bypassed. Doctors may also reduce the size of the stomach. This procedure is generally more effective than restrictive procedures. However, the patient has a higher risk of experiencing vitamin/mineral deficiencies because overall absorption is reduced.

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Health risks associated with obesity

• Bone and cartilage degeneration (Osteoarthritis)
  Obesity is an important risk factor for osteoarthritis in most joints, especially at the knee joint (the most important site for osteoarthritis). Obesity confers a nine times increased risk in knee joint osteoarthritis in women. Osteoarthritis risk is also linked to obesity for other joints. A recent study indicated that obesity is a strong determinant of thumb base osteoarthritis in both sexes. Data suggest that metabolic and mechanical factors mediate the effects of obesity on joints (University of Bristol).
• Coronary heart disease
  Obesity carries a penalty of an associated adverse cardiovascular risk profile. Largely as a consequence of this, it is associated with an excess occurrence of cardiovascular disease morbidity and mortality. (Department of Preventive Medicine, University of Tennessee)
• Gallbladder disease
  Being overweight is a significant risk factor for gallstones. In such cases, the liver over-produces cholesterol, which is then delivered into the bile causing it to become supersaturated. Some evidence suggests that specific dietary factors (saturated fats and refined sugars) are the primary culprit in these cases (University of Maryland Medical Center)
• High blood pressure (Hypertension)
  There are multiple reasons why obesity causes hypertension, but it seems that excess adipose (fat) tissue secretes substances that are acted on by the kidneys, resulting in hypertension. Moreover, with obesity there are generally higher amounts of insulin produced. Excess insulin elevates blood pressure. (Weight.com)
• High total cholesterol, high levels of triglycerides (Dyslipidemia)
  The primary dyslipidemia related to obesity is characterized by increased triglycerides, decreased HDL levels, and abnormal LDL composition. (Howard BV, Ruotolo G, Robbins DC.)
• Respiratory problems
  Obesity can also cause respiratory problems. Breathing is difficult as the lungs are decreased in size and the chest wall becomes very heavy and difficult to lift. (Medical College of Wisconsin)
• Several cancers
  In 2002, approximately 41,000 new cases of cancer in the USA were thought to be due to obesity. In other words, about 3.2% of all new cancers are linked to obesity (Polednak AP. Trends in incidence rates for obesity-associated cancers in the U.S. Cancer Detection and Prevention 2003; 27(6):415-421)
• Sleep apnea
  Obesity has been found to be linked to sleep apnea. Also, weight reduction has been associated with comparable reductions in the severity of sleep apnea. (NHLBI)
• Stroke
  Rising obesity rates have been linked to more strokes among women aged 35 to 54. (Medical News Today - "Stroke Increase And Obesity Linked Among Middle-Aged Women")
• Type 2 diabetes
  One of the strongest risk factors for type 2 diabetes is obesity, and this is also one of the most modifiable as it can be partially controlled through diet and exercise. (Medical News Today - "Researchers Verify Link Between Type 2 Diabetes And Diet"

What is Body Mass Index (BMI)?

The BMI is a statistical measurement derived from your height and weight. Although it is considered to be a useful way to estimate healthy body weight, it does not measure the percentage of body fat. The BMI measurement can sometimes be misleading - a muscleman may have a high BMI but have much less fat than an unfit person whose BMI is lower. However, in general, the BMI measurement can be a useful indicator for the 'average person'.

What is Obesity?

Overweight and obesity are defined as abnormal or excessive fat accumulation that presents a risk to health. A crude population measure of obesity is the body mass index (BMI), a person’s weight (in kilograms) divided by the square of his or her height (in metres). A person with a BMI of 30 or more is generally considered obese. A person with a BMI equal to or more than 25 is considered overweight.

Overweight and obesity are major risk factors for a number of chronic diseases, including diabetes, cardiovascular diseases and cancer. Once considered a problem only in high income countries, overweight and obesity are now dramatically on the rise in low- and middle-income countries, particularly in urban settings.

10 Essential Health Tips

(The Basics to Practice Every Day)

"He who has health has hope, and he who has hope has everything." -Arabian Proverb

1. Move More
Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha…. Then do it!

2. Cut Fat
Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine…. Then be one!

3. Quit Smoking
The jury is definitely in on this verdict. Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products that kill. Just recently, we've seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or 'tough guy' stance of Hollywood smokers. Thought for the day: Give up just one cigarette…. the next one.

4. Reduce Stress
Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible. Thought for the day: When seeing red, think pink clouds….then float on them.

5. Protect Yourself from Pollution
If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It's a good pollution and dirt from the street deterrent. Thought for the day: 'Smoke gets in your eyes'…and your mouth, and your nose and your lungs as do pollutants….hum the tune daily.

6. Wear Your Seat Belt
Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes. Thought for the day: Buckle down and buckle up.

7. Floss Your Teeth
Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't? Thought for the day: Floss and be your body's boss.

8. Avoid Excessive Drinking
While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. Thought for the day: A jug of wine should last a long time.

9. Keep a Positive Mental Outlook
There's a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: You can't be unhappy when you're smiling or singing.

10. Choose Your Parents Well
The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn't mean you cannot counteract the genetic pool handed you. Thought for the day: Follow these basic tips for healthy living and you can better control your own destiny.

Eating Together As A Family Creates Better Eating Habits Later In Life

ScienceDaily (Sep. 4, 2007) — Eating together as a family during adolescence is associated with lasting positive effects on dietary quality in young adulthood, according to researchers at the University of Minnesota.

More than 1,500 students were surveyed once during high school and again when they were 20 years old to determine the long-term effects of family meals on diet quality, social eating, meal structure and meal frequency. Participants were asked questions such as how often they ate family meals, how much they enjoyed sitting down to a meal with family or friends, if they had a tendency to eat on the run and how often they ate breakfast, lunch and dinner.

The researchers found eating family meals together during adolescence resulted in adults who ate more fruit, dark-green and orange vegetables and key nutrients, and drank less soft drinks. Frequency of family meals predicted females would eat breakfast as adults. For both sexes, frequency of family meals as adolescents predicted eating dinner more frequently as adults, placing a higher priority on structured meals and a higher priority on social eating.

For women, eating together as a family more often during adolescence meant significantly higher daily intakes as adults of calcium, magnesium, potassium, vitamin B6 and fiber. Among males, eating as a family more during adolescence predicted higher intakes of calcium, magnesium, potassium and fiber as adults.

"Results of this study suggest that having more family meals during adolescence is associated with improved diet quality during young adulthood," the researchers say. "Food and nutrition professionals should encourage families to share meals as often as practically possible."

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Adapted from materials provided by American Dietetic Association, via EurekAlert!, a service of AAAS.

The top five nutrients for healthy skin

The skin is one of the most powerful indicators of health. Wrinkles, dry or oily skin, acne, and inflammation all are signs of poor internal health, often brought on by consuming unhealthful foods and avoiding skin-healthy nutrients. To treat skin problems, most people turn to mainstream topical cosmetics, including lotions, soaps, scrubs, toners, and creams. However, treating outer blemishes with expensive, chemical-laden beauty products does little to address the root cause of the problem: poornutrition and exposure to toxins in dietary and personal care products.

"Your skin is the fingerprint of what is going on inside your body, and all skin conditions, from psoriasis to acne toaging, are the manifestations of your body's internal needs, including its nutritional needs," says Dr. Georgiana Donadio, founder of the National Institute of Whole Health.

Recent research has shown that the skin reacts particularly well to certain vitamins, minerals and antioxidants that nourish the skin, making it appear youthful and healthy. The following nutrients are among the very best to consume for healthy, young-looking skin:

Silica:Silica is a trace mineral that strengthens the body's connective tissues - muscles, tendons, hair, ligaments, nails, cartilage, and bone - and is vital for healthy skin. Silica deficiency can result in reduced skin elasticity and can hamper the body's ability to heal wounds. Food sources of silica include leeks, green beans, garbanzo beans, strawberries, cucumber, mango, celery, asparagusand rhubarb. In its natural form, silica is found in the horsetail herb. Silica is also available as a concentrated liquid supplement from Eidon Ionic Minerals (www.eidon.com)

Zinc: The mineral zinc is an important component of healthy skin, especially for acne sufferers. In fact, acne itself may be a symptom of zinc deficiency. Zinc acts by controlling the production of oil in the skin, and may also help control some of the hormones that create acne. Zinc is also required for proper immune system function, as well as for the maintenance of vision, taste, and smell. Zinc consumption is also strongly linked to a reduction of prostate cancer.

Foods rich in zinc include fresh oysters, pumpkin seeds, ginger, pecans, Brazil nuts, oats, and eggs. Zinc can be purchased in supplement form, in both liquid concentrates and tablets.

Omega-3 Fatty Acids: Dry, inflamed skin or skin that suffers from the frequent appearance of whiteheads or blackheads can benefit from supplementing with essential fatty acids (EFAs), especially omega-3s. EFAs are responsible for skin repair, moisture content, and overall flexibility, but because the body cannot produce its own EFAs, they must be obtained through the diet.

The typical American diet is overabundant in omega-6 fatty acids found in baked goods and grains, and lacking in omega-3s, found in cold-water fish such as salmon and mackerel, as well as flaxseeds and safflower oil. Simply balancing the intake of omega-3s with omega-6s can result in smoother, younger-looking skin. EFAs are also available in supplement form - such as fish oil capsules or evening primrose oil - and are effective at treating a wide range of disorders, from depression and cancer to arthritis and heart disease. Good sources of omega-3 oils include chiaseeds, flax seeds and, for non-vegetarians, wild-harvested fish oils. A reputable supplier of fish oils is Nordic Naturals (www.NordicNaturals.com)

Healthy Skin Diet, Diet For Better And Beautiful Skin

Healthy skin diet is the key to clear beautiful skin. Diet is a very important factor in skin care. fruits in daily diet. There should be a proper balance diet in all meals in right proportion of vitamins, minerals, carbohydrate, fats and proteins. Non-vegetarians have rich amount of protein in their diet but vegetarian diet lacks it so they need to include good amount of proteins in their diet

Here's how the Better Skin Diet will help cleanse your skin from the inside out so you can look and feel great. For starters: Don't be fooled by diet products, topical treatments and special food regimens that promise flawless skin as you can them in the normal food as following:

Dietary choices such as fish, meat, liver, eggs, whole grains, peanuts, avocados and leafy green vegetables all have Vitamin B complexes. Making sure to include Vitamin B complexes in your healthy skin diet helps to maintain skin tone and has the additional benefit of reducing stress. A complete diet that contains a full range of vitamins and antioxidants will help to make your skin look and feel much better.

The skin is comprised of three layers, and all of them must be functioning correctly in order for clear skin to occur. The skin's three layers include the subcutaneous fat layer at the base, the dermis where hair follicles grow, and the epidermis which servesa s the visible layer. All three levels of tissue are interconnected, and when anything is out of balance internally, it can show up on the top, epidermis layer.

If you want a healthy skin, it is important fo ryou to have a healthy diet- a diet which contains adequate amount of vitamins, minerals and proteins. Balance is the key word. Diet should supply all the nutrients needed to build health, namely, protein, carbohydrates, fats, essential fatty acids and all the essential vitamins and minerals. Choose foods with plenty of B vitamins like B-2 and B-3. Multivitamins are nutritional supplements subject to continued debate surrounding their efficacy.

Fluids are essential to our skin diet because they help moisturize the skin. Experts recommend that we should drink 6 to 8 glasses of water throughout the day, but don't fall in the trap of drinking the 8 glasses in the morning, you should rationalize them and drink them in a natural way.

The vitamins of the B group are important in producing beautiful skin. Vitamin E to protect your cells against free radicals. This is a powerful antioxidant that helps slow the aging of skin cells and promote healthy skin. Vitamin E helps promote great skin, which is why this diet includes nuts such as hazelnuts and almonds which are high in vitamin E as snacks. Foods rich in vitamin E include almonds, hazelnuts, sunflower seeds, broccoli, wheat germ, peanuts and vegetable oils. Vitamin A is essential for healthy skin.

One of the major causes of skin aging is the damage caused by the destructive actions of free radicals. These free radicals are highly volatile chemical agents which damage our skin cells and tissues, etc whatever comes in their way.