Just 20 minutes of weekly housework boosts mental health

Just 20 minutes of any physical activity, including housework, in a week is enough to boost mental health, reveals a large study published ahead of print in the British Journal of Sports Medicine.

While regular exercise is known to be good for mental health, no one seems able to agree on how much, or what type of activity, is best.

The findings are based on a representative sample of almost 20 000 men and women who were quizzed for the Scottish Health Survey about their state of mind and how much weekly physical activity they engaged in.

Over 3000 participants were deemed to be suffering from stress or anxiety, using a validated scoring system.

But any form of daily physical activity was associated with a lower risk of distress, when other influential factors, such as age, gender, and the presence of a long term condition, were taken into account.

As reported Journal News, the range of activities, which proved beneficial, included housework, gardening, walking, and sports, although the strongest effect was seen for sports, which lowered the risk of distress by 33%.

The results also indicated that while just 20 minutes improved mental state, the more activity a person indulged in, the lower were their chances of psychological distress.

Physical activity curbs the risks of a range of serious diseases, such as heart disease and certain cancers.

And it improves several biological risk factors, such as glucose intolerance and inflammation, which have themselves been linked to depression and dementia, say the authors.

7 Biggest Medical Scandals in Recent Years

You would think a profession bound by the ethical rule of "do no harm" would be pretty much immune to scandals. Sadly, this is not the case. The medical profession is rife with scandals in recent years that would make any patient cringe in horror. Newspapers scream the dreadful headlines of surgeries gone wrong, medications with awful side effects, and unsanitary conditions. While these are uncomfortable things to contend with, patients should be aware of them. Only then can we learn to carefully screen the doctors and surgeons whom we entrust with our lives. In this article, we'll run down 7 of the biggest medical scandals making the rounds lately.

1. Reused Syringes in Nevada

We've all grown up with the horror stories of sharing or reusing syringes. Doing so can lead to contamination of the bloodstream, the spread of deadly disease, infections, and more. Accordingly, doctors are required by law to dispose of syringes after they are used. However, it seems that not every medical facility is abiding by this requirement. The result is patients unknowingly allowing used needles to enter their flesh and veins containing God knows what. An article called "Nevada's Medial Scandal" tells one such horrifying story:

The Endoscopy Center of Southern Nevada reusing syringes on infected patients and contaminated vials of medicine shared among patients has infected a known six people with hepatitis C. 40,000 of those patients may also be at risk of hepatitis and HIV. That is just in Las Vegas. What about Reno, Carson City and the other towns throughout the state.

http://nyenevada.blogspot.com/2008/03/nevadas-medical-scandal.html

2. The Walter Reed Fiasco

In a country whose government pays farmers not to grow corn, you would think the soldiers who die for our freedom would at least get top-notch medical care. Well, the Washington Post tells a far gloomier tale. The conditions at the Army's top medical facility (Walter Reed) are so atrocious that few of us would send our friends or family there. From the Post article:

Behind the door of Army Spec. Jeremy Duncan's room, part of the wall is torn and hangs in the air, weighted down with black mold. When the wounded combat engineer stands in his shower and looks up, he can see the bathtub on the floor above through a rotted hole. The entire building, constructed between the world wars, often smells like greasy carry-out. Signs of neglect are everywhere: mouse droppings, belly-up cockroaches, stained carpets, cheap mattresses.

http://www.washingtonpost.com/wp-dyn/content/article/2007/02/17/AR2007021701172.html

3. Children with AIDS

In a tragic story out of Kazakhstan, dozens of innocent children have contracted the AIDS virus thanks to totally preventable medical errors and negligence. This scandal is particularly troubling, as AIDS is a sexually transmitted disease that the children would not have otherwise gotten. An article on this travesty gives some specific numbers, as well as the status of those children:

Sixty-one children are now known to have been infected with the AIDS virus in southern Kazakhstan as a result of medical negligence, the health ministry said. Five of them have died. "As of today we have detected 61 children infected with the HIV virus in southern Kazakhstan, of whom five have died," ministry spokesman Moris Abdulin told AFP.

http://findarticles.com/p/articles/mi_kmafp/is_200609/ai_n16929449

4. Tainted Vaccine Research

It's getting harder and harder to know who to trust when it comes to medical research. More often than not, the conclusions being reached are published by people with a financial interest in that conclusion, not an overriding desire for the truth. This was the case in 2004, when one doctor was outed for publishing conclusions he was more or less paid to reach.

Andrew Wakefield, the doctor who champions the alleged link between measles, mumps and rubella vaccine and autism in young children, stands discredited for misleading his medical colleagues and The Lancet, the professional journal that published his findings.

The investigation has found that when he warned parents to avoid MMR, and published research claiming a link with autism, he did not disclose he was being funded through solicitors seeking evidence to use against vaccine manufacturers.

http://briandeer.com/mmr/lancet-deer-1.htm

5. Softball and Narcotics

Back in 2003, a softball coach got the axe when it became known that she was doling out narcotics to her players. Little did the world know back then that this story was just a prelude to the widespread scandal of performance enhancing drug use in both softball and baseball. A USA Today article describes some of the events leading up to the coach's firing:

In October, state health investigators suspended the license of William Scheyer, who had been team physician for softball, after determining he improperly prescribed and dispensed large quantities of narcotics, tranquilizers and other prescription drugs to Huskies softball players in recent years.

http://www.usatoday.com/sports/college/soccer/2003-12-22-wilson-firing_x.htm

6. Medical Company Price Fixing

Competition might be the law of the marketplace, but many big name companies conspire to fix prices anyway. Doing this allows all of the companies to profit by agreeing amongst themselves to never charge less than a certain amount. This is exactly what has been going on in the medical industry as of late, as a YourHealthAndBalance.com article explains:

The supply of medicine to public hospitals is lucrative business worth billions of rands annually. Adcock Ingram, the leading supplier of hospital products in the country, teamed up with its competitors - Dismed Criticare, Thusanong Health Care and Fresenius Kabi South Africa - to rig government tenders worth hundreds of millions of rands.

http://blog.yourhealthandbalance.com/2008/02/medicine-industry-hit-by-pricing-fixing.html

7. Medical School Kickbacks

One of the most outrageous practices in medicine is when an institution gives advice based on money and not on health, such as prescribing a certain drug because the manufacturer pays you a kickback. A similar case unfolded in 2006 at the University of Medicine and Dentistry of New Jersey. It turns out that the school has been paying kickbacks to doctors in exchange for the doctors agreeing to refer heart patients to the school. A New York Times article offers further insights into the details of the scandal:

A report issued last week by the monitor, Herbert J. Stern, a former federal judge and United States attorney, charged that 18 cardiologists had taken part in the illegal kickback scheme and had defrauded Medicare and Medicaid of $36 million. The report also accused the university's interim president, Bruce C. Vladeck, whom Gov. Jon S. Corzine appointed in the spring, of covering up the misconduct.

http://www.nytimes.com/2006/11/24/nyregion/24hosp.html

docshop.com

The Top 100 Open Source Software Tools for Medical Professionals

Open source software benefits professionals in all industries: government, Internet, business, education, and even health care. Expensive software and subscriptions for anti virus systems, supporting electronic medical records and even phone or e-mail communications can put on a strain on small clinics as well as larger hospitals. Open source tools are free, highly customizable, and secure enough to handle the sensitive data that medical professionals often work with. Read below for our list of the top 100 open source software tools that benefit health care professionals.

Medical Billing and Electronic Medical Records

These open software tools will help you manage your medical practice, from organizing EMRs to billing.

FreeMED The FreeMED project is a “system for medical providers that runs in any web browser in multiple languages.” FreeMED will keep your EMRs safe and organized.

Despite being free, open source software maintains the same integrity of its commerical counter-parts.

OpenEMR Take paperless billing to the next level by transitioning to an open source format. OpenEMR features appointment scheduling, patient registration, payment tracking and more.

OpenEMR Current OpenEMR Current is another electronic medical records software system.

OpenEMR Virtual Appliance This version of OpenEMR open source software runs with the FreeVMware Player and features the FreeB billing application.

FreeB This GPL medical billing program can be used with any EHR system and “tracks basic demographics, procedure codes and diagnosis codes.”

SmartCare This software develops EMR programs that can be used in disadvantaged countries, particularly Zambia.

XChart XChart is a project by the Open Healthcare Group that promotes EMR, based in XML.

OpenMRS This medical record system is a Web-based open source program that is designed for medical professionals working in developing countries.

Open Dental Software This set of tools is designed just for dental offices. Doctors and staff can manage inventory, appointments and more.

ClearHealth ClearHealth is powered by open source software and “covers the five major areas of practice operations including scheduling, billing, EMR, HIPAA Security and accounts receivable.”

Antivirus, Security and Privacy

From protecting and saving your research data to keeping patient information private, these open source security tools are vital for any medical professional.

PeerGuardian 2 PeerGuardian is an IP blocker for Windows operating systems.

Eraser This free software program lets users remove private files from their hard drive through an advanced overwriting technique.

Clam Win Perfect for health care professionals on a budget, this antivirus software is completely free. It also features high detection rates for spyware, a scanning scheduler, and an app that searches Outlook for virus-infected attachments.

PktFilter Certain Windows users can utilize this security tool which configures IPv4 filtering devices.

The Open Anti Virus Project Access a free anti virus system here.

SuperShredder This file-shredding software makes sure sensitive data is completely destroyed.

Communications

Zimbra Zimbra’s e-mail solution is used in government offices, education institutes and other business environments. Medical professionals will benefit from its fast backup and recovery of mailboxes, anti-spam and anti-virus protection, BlackBerry and other mobile device support, and flexible applications.

Thunderbird 2 Organize your inbox with the help of Thunderbird 2, a tool that “allows you to customize your e-mail to suit your needs.”

phpBB Set up a forum on your medical blog or website with this popular program.

Mirth This solution supports HL7 messaging, letting healthcare professionals manage and customize data interfaces.

Asterisk This “complete telecommunications platform” features telephony actions like voicemail set up and call conferencing, so you can cut down on phone bills.

hMailServer Cut down on costs with this free e-mail server for Windows.

Pidgin This tool is especially useful for medical professionals who travel or are in private practice. Consolidate all of your IM accounts with this tool, which allows you to communicate with patients, family and vendors from AIM, Google Talk and other IM clients.

aMSN If you’re addicted to your MSN chat service but need to communicate with contacts who use other clients, use aMSN to chat with users from any network. aMSN also features webcam support, offline messaging and chat logs.

MailArchiva Organize your inbox with this open source tool that will help you archive incoming and outgoing e-mails.

OpenMoko Learn about the project to “free your phone” and customize your mobile experience here.

Podcast Generator Design and publish your own podcast with this open source software program. It comes with multi-language support, Web mp3 streaming and the ability to support any media file type, including mp3s, oggs, and mixed audio/video podcasts.

Graphics and Imaging

Use these graphics and imaging tools to view brain images, 3D images and more.

Eviewbox DICOM This Java tool is a portable digital light box that lets medical professionals view all kinds of images, including DICOM images.

Gallery Share photos with patients and office staff by using this open source tool. You can upload pictures onto your website and organize online photo albums.

Medical Image Viewer This free program reads DICOM, raster and Analyze/Nifti images. Doctors can upload and manipulate medical images on their computers with this program.

Medical Imaging Interaction Toolkit Also known as MITK, this tool features plane rotation modes, 2D and 3D views, RAW image import and data storage.

BrainVisa This interactive software shows different images of the brain.

ParaView ParaView is used “for parallel, interactive, scientific visualization,” according to Wikipedia.

ClearCanvas Workstation ClearCanvas’ Workstation 1.0 is a DICOM PACS viewer for medical professionals.

Endrov Endrove is a plugin that acts as a database, library and imaging program. Users can create their own editing tools, and the program can support XYZ, time and channel dimensions.

3D Slicer This multi-platform visual and image computing software system features manual editing capabilities, fusion and data co-registering, “visualization of tracking information for image-guided procedures” and interactive options.

MedINRIA This medical image and processing tool displays high-quality algorithms.

AMIDE This tool is “a competely free tool for viewing, analyzing, and registering volumetric medical imaging data sets.” AMIDE runs on Macs, PCs, Linux machines and more.

Tempo Tempo displays brain electrical activity on your computer in a 3D format. Features include animated topographic maps, a 3D rotating head model and a free download.

Content Management Tools

Manage your medical blog or website with these user-friendly open source tools, which allow you to reach a wider audience and share your advice.

Joomla Joomla supports “cutting edge content management” that stores images, presentations, and documents. It also has a simple installer, features an image manager and more.

XOOPS Manage your web content with XOOPS, whether you’re setting up a forum on your site or just want to work on your blog.

Drupal Drupal is flexible enough to support personal blogs and large interactive sites. Features include easy searching capabilities, indexing, customization accessories, online help and more.

WebGUI WebGUI is “web done right.” It currently runs 10,000 websites, and allows users to sell and advertise products, maintain subscription services, beef up site security, publish articles, upload photos and more. It works whether you want to start your own healthcare business or simply dispense advice and attract new patients.

Caisis This program tracks and manages data relating to cancer patients.

Research and Reference

For quick assistance for your research studies, take advantage of these open source reference items.

XTerm Medical Dictionary This medical dictionary and database is updated twice a month, so you’re always current.

OpenClinica This open source project is a “web-based electronic data capture system for clinical research.” The tool lets users manage data, submit new information, extract data, manage accounts and more.

PubMed The U.S. National Library of Medicine sponsors this search tool that includes life science journals and other references.

caGrid 1.1 In an effort to connect scientists, tools and the medical community, this project makes cancer research data more accessible.

MEDLINE Medline is a free web-based database that holds journals, articles and other references for scientists and medical researchers.

MIX MIX is a meta-analysis tool that’s free and open source. It works with Microsoft Excel and “can be used to reproduce the meta-analytical calculations and graphical data explorations of virtually all” meta-analysis data sets.

LOINC This free and open database is designed to “facilitate the exchange and pooling of results…for clinical care, outcomes management, and research.” LOINC stands for Logical Observation Identifiers Names and Codes.

The National Drug Code Directory Look up drug products and information in this government directory.

Multimedia

For open source software to make the most of your audio, visual and mobile files, look to these free tools.

Krut Computer Recorder Save and record audio and video from your computer screen with the Krut Computer Recorder.

Juice If you’re in surgery while your favorite medical podcast or Internet program runs, you can use Juice to “create your own custom online audio anytime.”

National Heart Lung and Blood Institute Interactive Tools and Resources Access applications and reference tools from the NHLBI for your Palm OS or PocketPC device.

WFDB Software Package WFDB, or WaveForm DataBase, Software Package is a toolkit “for viewing, analyzing and creating recordings of physiologic signals. It comes with a WFDB library, a set of user-friendly applications and more.

Sispread Sispread allows medical professionals to simulate the effects and tracking of the spreading of infectious diseases.

Miro With Miro, you can “turn your computer into an Internet TV.” Look up medical stories on the Discovery channel, catch up on the news during your break in the office, or upload your own YouTube tutorial to help others learn more about their health problems.

Audacity Record patient interviews or your own notes using Audacity, a free, cross-platform sound editor that works with Mac OS X, Windows, GNU/Linux and other systems.

Moosic De-stress in your office or in the operating room with this computer jukebox for Unix systems.

HandBrake This version of HandBrake can translate audio and DVD files, as well as access Apple audio support, letting users watch video on their iPhones in a seamless format.

puka puka is a software program from Physionet that is designed “for detection of breaths in strain gauge recordings.” The system is written in Java, and can read and write data from MySQL databases.

PeerCast This p2p broadcasting tool lets medical professionals watch and listen to relevant tutorials, lectures and podcasts online. PeerCast also “lets anyone become a broadcaster without the costs of traditional streaming.”

MediaPortal Since you spend so much time at work anyway, why not turn your PC into a media center to help you de-stress, catch up on the news, or even listen to music while you operate?

Storing Patient Information

Keep track of patient records with tools these open source office suites, address books and more.

Open Office Open Office is the open source solution to the office suite. Create word processing documents, spreadsheets, and databases to stay organized. It’s also compliant with all other office suites.

The Address Book Simply known as The Address Book, this tool can hold a “virtually unlimited” amount of contact info.

Rubrica Rubrica is an address book for GNOME desktop users. It stores data based on XML but can export information to HTML and text formats too.

PostgreSQL This program claims to be “the world’s most advanced open source database.” It can read foreign keys, works on many different operating systems and supports features like a point-in-time recovery system, online backups and more.

Freemed YiRC Often abbreviated as FMYiRC, this tool is designed for child care agencies and youth in residential care organizations that need help setting up case management and information systems.

Bots Share patient information and records by taking advantage of Bots’ “any-to-any-format” data conversions, secure communications and other features.

Chiapas Chiapas is an HIPAA data translation solution that lets users supplement their SQL databases and patient information.

Future SQL Administrators can manage, configure, and set up records and files on their MySQL database with this tool, which includes a data dictionary, customizable templates and more.

SugarCRM Visit the SugarCRM site for open source tools that help you manage vendor information, patient contacts and more.

General Tools that Work for Everyone

Below is a list of general open source tools that prove useful to medical professionals too.

Firefox This popular open source browser is fast and extremely customizable. From reference dictionaries to search engine add-ons, you can easily access research material and client information from your Firefox toolbar.

Feedreader Feedreader is a tool that brings you the news you want quickly and easily. A user-friendly format means that you won’t have to waste time clicking through pages or figuring out the next step.

BitPim BitPim “allows you to view and manipulate data on many CDMA phones from LG, Samsung, Sanyo and other manufacturers,” so that you don’t have to put up with annoying ring tones or sloppy display formats.

DBDesigner 4 Design your own database using DBDesigner 4.

Sunbird Use this desktop calendar to keep you on schedule and up to date on appointments, presentations and more.

K-Meleon Make your Internet search even faster when you use this highly customizable, “light” Internet browser.

FreeMind FreeMind is a free mind mapping software tool that will help you brainstorm, make decisions and prioritize.

Bluefish Medical professionals who are also web savvy can edit websites, write scripts and develop programming codes for their sites and blogs with Bluefish.

Time Stamp This tool helps freelance and private practice healthcare professionals keep track of their billable hours.

Collaboration Tools

Collaborate with other medical professionals by networking online, inviting them to work on your desktop or taking advantage of remote access applications.

GNOME This version of the GNOME desktop features a remote desktop, simplified keyboard settings, networked filesystems, DVD and Digital TV capabilities and more.

Portable Apps Medical professionals who use Windows can take all of their computer’s applications with them wherever they go with this nifty tool.

MirrorMed MirrorMed is a web-based, open source EHR and practice management system that “is capable of running a healthcare practice.”

MedMapper Download this “medical decision-making algorithm tool” here. Medical professionals can create visual algorithms to explain processes and collaborate on projects.

MyDrugRef Find out what other healthcare professionals think about drugs and prescription medicines on this online forum and networking site.

Storing, Sharing and Managing Files

Manage and share files with these two open source tools, which are free and customizable.

Filezilla This FTP solution is free, easy to use and multilingual. The system runs on Windows, Linux and Mac, and can transfer files larger than 4GB.

eMule eMule is a peer-to-peer file sharing client that lets you download all types of files from the Internet, making it useful for research and preparing presentations.

For Patients

From public health to patient diaries, these open source programs are highly beneficial for medical professionals who work on cases large and small.

Diets in Details Help your patients lose weight by introducing them to this free software program. It includes a database with over 50,000 food names and info., a calorie counter and a diary.

HippoDiary This spreadsheet-like medical diary gives patients the tools they need to document their health and keep a health diary. It includes an XY-chart, customizable fields, and the ability to do mathematical calculations.

BMI Calculator Quickly calculate your BMI or a patient’s BMR with this simple tool.

Food Additives Nutritionists will enjoy this program that lists the food additives to avoid and checks the food you just bought to see how many harmful additives it contains.

AcreSoft Health Stars For patients who have trouble staying on schedule and remembering to take their pills, introduce them to this free program that tracks blood sugar, miles walked, steps walked, doctor’s visits and more.

NetEPI This public health and epidemiology project includes several different open source tools that feature a web-based outbreak database tool and more.

InfluSim This tool lets medical professionals witness the simulated effects of an influenza pandemic.

Tapeworm GNOME desktop users can use Tapeworm to track calorie, fat, protein and carb intake, as well as exercise efforts, weight gain or loss and more.

Miscellaneous

Find more miscellaneous tools here, from health information systems to free operating systems.

Care2X This open source project includes a central data server, health exchange protocol, practice management and hospital/healthservice information system.

Open Health Services This program “allow[s] for a wide variety of safe, secure reports and services to be delivered to consumers, leveraging the power of their electronic medical records.” Patients can access personal health records, manage sleeping and dietary habits, and more.

Debian Debian isn’t just one open source software tool: it’s a free operating system based on Linux.

ondd.org

7 Simple Ways To Burst Out of Bed Each Morning

7 Simple Ways To Burst Out of Bed Each Morning:

1. Appointment With Waking
2. The King and The Pauper Way Of Eating
3. Living With Purpose
4. Plan Your Day
5. The Water Hack
6. Work That Body
7. Have 'Me' Time

Shop and Eat Locally

Innumerable books and other media extol the virtues of eating food that's grown and processed near you: it benefits the planet, it benefits the farmers, it tastes better, it's better for you. Read Michael Pollan or Barbara Kingsolver for examples.

But piecing together a local menu isn't as easy as going to the Local aisle of your supermarket. Here are some tips for bringing your meals closer to home.

1. Start small. Shopping locally goes against the grain (pun intended) of our globalized economy, so it's not the easiest thing to do. Even if you live in a region that's rich in vegetables and meats, chances are you won't have easy access to staples like sugar, salt, oil, and flour. Just focus on what you can get, and keep an eye out for sources and/or substitutes for what you can't.

2. Personalize. If you want to try the classic 100-mile diet, you can find your personal 100-mile radius at 100milediet.org.

3. Get a supplier. You can find farms, greenmarkets, and locally oriented stores in your area using web tools offered at Eatwellguide.org and Localharvest.org. If you live in a city, investigate CSA -- Community-Supported Agriculture. Citydwellers pay a fee to subscribe to a farm, and get a share of its output delivered in weekly boxes of joy. Just Food offers a listing for New Yorkers.

4. Assure authenticity of local supplier. Some so-called farmers markets allow vendors to resell wholesale produce to unsuspecting consumers. The best markets, in contrast, are producer-only markets with rules that prohibit reselling. There are resources on the Web that can help you distinguish real farmers markets from the imposters, such as Truly Local. If you are unfamiliar with a farmers market, you should ask the vendors or the market manager what rules they follow.

5. Find support. The web offers plenty of community and support for local eaters. Eat Local Challenge is a group blog with first-person stories, advice, and tips on every aspect of eating locally, as well as plenty of links to local groups, including one near you.

6. Share the burden; share the wealth. Throw a 100-mile potluck dinner.

7. Reach out. Most importantly, talk to friends and neighbors, blogmates and the food vendors in your area. Learn about what you eat and what other people eat. Start a blog, form a community, bring people closer.

wired.com

12 Ways to Kill Stress Before Stress Kills You

1. Make quiet time: Whether you meditate daily, go to the gym three times a week, practice yoga, go hiking on the weekends, or just spend an hour a night with a book, you need to create a space where you can clear your mind of everything that’s dragging at you.

2. Stop procrastinating: You can put off important tasks, but you can’t put off worrying about them — and the stress that causes.

3. Write everything down: If forgetting something would cause you stress, make sure you’ve got it written down in a trusted system so you know you won’t forget.

4. Eat better: A good diet can help your body better deal with the effects of stress. A healthy diet isn’t all that complicated; as Michael Pollan, author of The Omnivore’s Dilemma, puts it, Eat food. Not too much. Mostly plants. As a general rule, eat as much as you can from the "edges" of your supermarket — produce, bakery, butcher counter, dairy case — and save the stuff in the "middle" for once-in-a-while — Twinkies, Pop Tarts, potato chips, canned foods, instant meals, etc.

5. Make family time: Try to eat at least one meal a day with your family (or with friends if you’re single). Better yet, eat at least one homecooked meal a day with your family/friends.

6. Talk it out: Bottling up your frustrations, even the little ones, leads to stress. Learn to express dissatisfaction (in a constructive, non-hurtful way) and to voice your worries and fears to someone close to you.

7. Prioritize: Figure out what in your life actually needs attention and what doesn’t. Know what you can easily let slide — and what you can drop entirely — and focus your energy on things that will actually make a difference in your life.

8. Have routines: Having a set routine means you don’t have to worry about what comes next; after a while, it becomes second nature.

9. Accept interruptions gracefully: Don’t let your rituals become so rigid that you can’t function if they’re interrupted. Leave yourself enough wiggle room to adapt to changing conditions.

10. Know when to quit: Don’t stand for employers, friends, or lovers who treat you badly. Decide how much of yourself you’re willing to put into a relationship, job, or activity; when you cross that line, walk away and don’t look back. This applies to the little things ("At 5 pm, I go home") and the big things ("If things aren’t better after 6 months of marriage therapy, I want a divorce").

11. Pay attention to yourself: Notice when you feel stressed, and determine the cause. Notice when your body hurts or you feel unhappy, and determine why — or see a doctor. Figure out whether the things you’re doing are fulfilling your own definition of a good, productive life — or somebody else’s. Give up unnecessary competition (you need to make a better product than your competitor does; you don’t need to have a prettier girlfriend or a faster car than he does).

12. Love: Build relationships. Share yourself. Feel human warmth.

lifehack.org

50 Ideas for a Healthy Lifestyle that take 10 Minutes or Less

1. Brush your teeth

2. Do 15 sit-ups

3. Read the health news headlines of the day

4. Straighten your posture

5. Eat an apple

6. Stand up and stretch

7. Send a friendly email to a friend

8. Resist the impulse purchase of a candy bar

9. Post an inspirational quote on Twitter

10. Do 10 lunges

11. Drink a glass of water

12. Smile

13. Put a package of oatmeal in your pocket or purse for a healthy breakfast or snack

14. Throw a bottle of water in there as well

15. Plug your cell phone into the charger

16. Pay a bill online

17. Ask to have your salad dressing on the side

18. Start a dollar jar to be added to once per day

19. Open a window

20. Say thank you to someone who deserves it

21. Take a deep breath

22. Put on your seat belt

23. Wake up 10 minutes earlier

24. Post a comment on a blog

25. Turn off the lights when you’re the last one out

26. Put on your make-up (this usually pertains to the ladies, but hey, whatever makes you happy)

27. Share a healthy recipe

28. Give your mother a call

29. Wash your hands

30. Put on hand lotion

31. Check your blood pressure

32. Jog in place for 9 minutes

33. Throw away that pen that doesn’t work

34. Take a canvas tote bag to the grocery store

35. Ask a friend to join you for a healthy dinner

36. Put down the remote control and get up to change the TV channel

37. Hug your kids

38. Replace your next cup of coffee with a cup of tea

39. Lay out your clothes for the next day

40. Put your car keys in the same place everyday

41. Take a 10 minute break

42. Suck on a breath mint

43. Add a little pepper to your salad

44. Load the dishwasher

45. Play FreeRice for 5 minutes

46. Take a quick walk

47. Prepare your coffee maker the night before

48. Skip your late evening grocery store run

49. While watching TV, do 5 push-ups during the commercial

50. Read this list over again and count how many things pertain to you

dumblittleman.com

Bodyweight circuit training

Great exercises!

10 Exotic and Healthy Juice Recipes

10 extremely tasty, simple, and easy-to-make juice recipes with common fruits available.

Due to popular request, in this updated article, I have included a sample proportion to make these drinks. But you should experiment a little bit based on your likes and dislikes. I am also adding a extremely tasty bonus juice recipe.

The Body Cleanser


Use 3 parts apple 1 part ginger and 3 parts carrot. The main benefits of this juice include revitalization of the body, good for cold and glowing skin. Beauticians usually prescribe this juice because of its extremely good effects on the skin. But the benefits are not limited to the skin. It has a cleansing and boosting effect to the whole body.

The Cholesterol Buster


A juice made from Apple cucumber and celery is known to fight cancer and reduce cholesterol. It also improves any sort of stomach upset and headache. This juice is a must have once you have crossed your 30's. If you have this juice every other day, then you will not have to worry about your cholesterol level any more.

Sample proportion - 2 parts apple, 1 part cucumber and 1 part celery

Super Breath

This juice is specifically for people who want to improve their skin complexion. The ingredients are Apple, Carrot and Tomato. For better effect use Green apples. This juice also had an added advantage of eliminating bad breath. This is due to the Apple, Tomato combination.

Sample proportion- 2 part apple, 2 part carrot and 1 part tomato

Super Cooler

A combination of Bitter gourd milk and Apple is used when one generates lots of internal body heat. This juice will instantly cool down your internal body heat and make you more comfortable. It also fights bad breath just like our previous recipe.

Sample proportion- 1 part Bitter gourd, 1 cup milk, 2 full Apples

Super Skin


It is a very well know fact that orange and cucumber are the most vital things to have if one is concerned about the skin. A combination of these two combined with ginger will act as a supper supplement for your skin. Its combined effect will improve the skin texture and moisture content in the skin. It is also a body heat reducing drink.

Sample Proportion- 2 parts orange 2 parts cucumber 1/2 part ginger

The Wild Thing



Now, this one is one of my favorites. Apple, Pineapple and Watermelon blends together to form a wonderful mouth watering juice which is excellent for you kidney and bladder. It also helps dispelling excess salts from your body. Some people use a tint of salt with this juice but I like to drink it as it is without the salt flavor.
Sample proportion- 2 Apples, 1/2 Pine apple and 1/4 Watermelon (The seeds should be removed otherwise the taste will differ)

The Vitamin Juice


This is an extremely healthy drink with loads and loads of vitamin content. It is made from Honeydew, black grapes, watermelon and milk. If you have kids at home, they will love this. Other than Vitamin C, it also has Vitamin B2. It also increases the cell activity and strengthens body immunity

Sample Proportion- Mix in equal proportions.

The Sugar Fighter


This is a simple but very useful and easy to digest juice. It regulates the sugar content in our body. The juice is made of Pear and banana. Pear is good for an ulcer, constipation, and urination and also works for congestion, fever alleviation, and cough. Banana is good for people who have high blood pressure because it is low in salt. Banana contains tryptophan, a type of protein that the body converts into serotonin. Serotonin is a hormone that is known to make you feel happy and improve your mood.

Sample Proportion 3 parts pear and 2 parts banana.

Anti Oxidant


A juice made by mixing mango, pear, carrot and apple will act as an antioxidant. It clears the body heat, counteracts toxicity and decrease blood pressure. Apple is a well known anti oxidant. The addition of mango makes this juice a very tasty drink.
Sample proportion- 3 parts mango, 2 parts peer, 2 parts carrot, 2 parts apple

Purple Pine


Purple pine is made from pineapple and grapes. A black grape is usually used. The drink is high in iron and pineapple acts as a Potential Anti-Inflammatory and Digestive agent. It is a good drink to have after your lunch or dinner. Grape juice is known to be good for heart.

Sample Proportion- 1/2 Pineapple and 1 full cup of grapes.

Pink Floyd



This is an extremely tasty juice (Most of the times used as milk shake) which is made from a combination of banana and strawberry. The strawberries should be ripe enough and should be mixed or blend very well before using. Some people filter this drink but I like to drink it without filtering because I love those tiny strawberry pieces floating in the drink.

Sample Proportion- 8 medium size strawberries and 3 bananas with half cup milk

healthmad.com

The 25 Best Foods for Fitness

When it comes to choosing the foods we eat, we have so many choices that it often becomes confusing. As Americans, we are blessed with almost every kind of food imaginable, available right next door at the supermarket. There are, however, some very specific foods that help improve athletic performance. The foods listed below are particular important to keep in your diet. The following foods, in alphabetical order, provide premium fuel for the active athlete.

1. Banana

The perfect portable snack. They're one of the richest sources of potassium, which may help regulate blood pressure, and are good sources of fiber. Frozen banana chunks make a terrific guilt-free snack. Bananas are also a natural antacid and help keep your muscles from cramping.

1 banana = 105 calories, 0.5 g. fat, 27 g carbohydrate, 1.2 g protein, 1 mg sodium, 0 mg cholesterol, 2.2 g fiber, 451 mg potassium.

2. Beef

Truly lean beef is a great source of zinc, high-quality protein and iron. Choose lean cuts such as shank, round, flank, and chuck and trim all excess fat before cooking. Broil or bake meat on a rack, so meat doesn't cook in its fat.

3-oz. lean round steak = 163 calories, 5 g fat, 0 g carbohydrate, 27 g protein, 56 mg sodium, 69 mg cholesterol, 0 g fiber, 13% RDA for iron, 32$ for zinc, 41% for vitamin B12.

3. Beans-Legumes

An excellent source of fiber (important for keeping blood sugar and cholesterol levels under control). In fact, beans provide even more soluble fiber than oats. They're high in protein and a good source of folic acid, a B vitamin important for building protein and red blood cells.

1/2 cup serving = 112 calories, 0.4 g fat, 21 g carbohydrate, 7.5 g protein, 1 mg sodium, 0 mg cholesterol, 7.7 g fiber, 304 mg potassium, 11% RDA for folic acid.

4. Broccoli

A wonder food! - one of the best nutritional bets around. Not only is broccoli high in fiber and vitamin C, it provides folic acid, calcium, magnesium and iron.

1 cup, cooked = 46 calories, 0.4 g fat, 9 g carbohydrate, 5 g protein,, 16 mg sodium, 0 mg cholesterol, 4.8 g fiber, 164% RDA for vitamin C, 42% RDA for vitamin A, 17% for calcium, 24% for folic acid.

5. Brown Rice

A good source of complex carbohydrates that provides twice as much fiber as white rice. Moreover, it beats white rice for almost every nutrient, including zinc, magnesium, protein, vitamin B6 and selenium.

1/2 cup serving = 116 calories, 0.6 g fat, 25 g carbohydrate, 2.5 g protein, 0 mg sodium, 0 mg cholesterol, 0.6 g fiber

6. Carrot Juice

Probably the most concentrated source of beta-carotene, which, in addition to its possible role as a cancer fighter, may play a key role in preventing the formation of cataracts later in life. Beta-carotene, a source of Vitamin A, also may boost your immune system's ability to fight bacterial and viral infections.

1/2 cup serving = 49 calories, 0.2 g fat, 11 g carbohydrate, 1 g protein, 36 mg sodium, 0 mg cholesterol, 1.2 g fiber, about 33% RDA for vitamin A.

7. Low Fat or Fat Free Cheeses

Great sources of calcium, but read nutritional labels carefully: Some of these cheeses aren't much lower in fat than their regular counterparts, and they can be high in sodium. Choose one that contains 5 grams or less fat per ounce.

1 -oz serving Alpine Lace = 85 calories, 5 g fat, 7 g protein, 85 mg sodium, 20 mg cholesterol, 35% RDA for calcium.

8. Chicken

Three ounces of skinless chicken breast has only 3 grams of fat and contains vitamin B6, a nutrient important for metabolizing protein. Dark meat has more fat than white, but also more B vitamins, iron, zinc, and other nutrients. Unlike popular belief, skin fat does not "migrate" into the meat, so cook the chicken with the skin on and remove after cooking. This keeps the chicken moist.

3-oz. Breast, no skin, roasted = 140 calories, 2.9 g fat, 0 g carbohydrates, 26 g protein, 62 mg sodium, 0 g fiber, 58% RDA for niacin, 25 % for vitamin B6.

9. Corn

An often-overlooked source of fiber and carbohydrate. Sure, fresh corn tastes best, but frozen or canned alternatives are convenient ways to get additional fiber in your diet. Corn also has almost no fat.

1/2 cup serving = 67 calories, 0.6 g fat, 17 g carbohydrate, 2.5 g protein, 4 mg sodium, 1.6 g fiber, 17 micrograms folic acid.

10. Dried Fruit

Because most of the water has been removed, dried fruits are terrific concentrated sources of energy and good sources of iron - a mineral that helps prevent anemia. High in fructose, they also can be intensely sweet, making them great desserts or snacks - and they're fat free.

3-oz serving = 203 calories, 0.4 g fat, 53 g carbohydrate, 3.1 g protein, 8.5 mg sodium, 0 mg cholesterol, 6.8 g fiber, 22% RDA for iron, 123% RDA for vitamin A.

11. Fig Bars

A favorite among cyclists and runners because they pack a strong carbohydrate punch and are easy to eat during exercise. Much lower in fat than most treats, fig bars also supply a bit of fiber - not a lot, but more than most sweets.

2 bars = 106 calories, 1.9 g fat, 21 g carbohydrate, 1 g protein, 90 mg sodium, 0 mg cholesterol, 5 g fiber.

12. Grapes
Once thought to provide few significant nutrients, now researchers find that grapes are a good source of boron, a mineral believed to be important in building and maintaining healthy bones.

1/2 cup serving = 29 calories, 0.2 g fat, 1 mg sodium, 0 mg cholesterol, 0.3 g fiber.

13. Kiwi

The odd little fruit in the fuzzy brown wrapper proves that good things can come in small, ugly packages. Each kiwi provides 75 mg of vitamin C and 1.7 grams of fiber.

1 kiwi = 46 calories, 0.3 g fat, 11 g carbohydrate, 0.8 g protein, 4 mg sodium, 0 mg cholesterol, 1.7 g fiber, 124% RDA for vitamin C.

14. Lentils

Good sources of protein and complex carbohydrates, lentils also deliver a good amount of iron, particularly if you're limiting your intake of red meat. Lentils are easier to prepare than other legumes because you don't have to soak them overnight before cooking. Great on their own, in soups or as an addition to ground meat.

1/2 cup serving = 105 calories, 0 g fat, 20 g carbohydrate, 8 g protein, 30 mg sodium, 0 mg cholesterol, 5.2 g fiber, 12 % RDA for iron, 7% for zinc, 9% for folic acid.

15. Skim Milk

Skim milk is an excellent low-fat source of calcium and vitamin D - both important for maintaining healthy bones. Research suggests that you have less risk of developing colon cancer with high blood levels of vitamin D than with low levels. But don't turn to supplements for vitamin D: large amounts can be toxic.

8 oz. = 80 calories, 0.4 g fat, 11 g carbohydrate, 8 g protein, 4 mg. cholesterol, 117 mg sodium, 0 g fiber, 24% RDA for vitamin D, 28% for calcium.

16. Oatmeal

A good source of soluble fiber, and then some: In a research study, adding 2 ounces a day of oatmeal to a low-fat diet significantly lowered subjects' blood cholesterol in about four weeks.

1/2 cup serving = 73 calories, 1.2 g fat, 13 g carbohydrate, 3 g protein, 1 mg sodium, 0 mg cholesterol, 2.7 g fiber.

17. Orange Juice

Besides being an excellent source of vitamin C, one 6-ounce glass provides nearly as much potassium as a banana and about 23 percent of the RDA for the sometimes-hard-to-find B vitamin folic acid.

6 oz. = 76 calories, 0.3 g fat, 15 g carbohydrate, 1 g protein, 1 mg sodium, 0.1 g fiber, 340 mg potassium, 142% RDA for vitamin C, 23% RDA for folic acid.

18. Papaya

Papaya is a treasure trove of nutrients. One-half of this exotic fruit provides almost as much potassium as a banana and more than 100% of the RDA for vitamin C. It's also a good source of cancer-fighting beta-carotene.

1/2 papaya = 59 calories, 0.2 g fat, 15 g carbohydrate, 1 g protein, 4 mg sodium, 0 mg cholesterol, 12.2 g fiber, 395 mg potassium, 158% RDA for vitamin C, about 62% RDA for vitamin A.

19. Pasta

Pasta is loaded with complex carbohydrates for long-lasting energy, whether you're an athlete or a couch potato. Enriched pasta also provides iron and the important B vitamins thiamine, niacin and riboflavin.

1/2 cup serving = 77 calories, 0.3 g fat, 28 g carbohydrate, 5.3 g protein, 0 mg cholesterol, 1 mg sodium, 35% RDA for thiamine, 15% RDA for riboflavin, 15% RDA for niacin, 10% RDA for iron.

20. Potato

The potato is probably one of the most underrated foods. Besides being a powerhouse of complex carbohydrates, a 6-ouncer also provides almost twice as much potassium as a banana, just over one-third of the RDA for vitamin C and 66 percent of the RDA for iron. It's also a good source of copper, which most people tend to be short on.

6-oz, baked, with skin = 337 calories, 0.2 g fat, 78 g carbohydrate, 7 g protein, 35 mg sodium, 0 mg cholesterol, 4 g fiber, 974 g potassium, 38% RDA for vitamin C, 66% RDA for iron, 70% RDA for copper, 56% RDA for vitamin B6.

21. Salmon

Salmon is one of the richest sources for omega-3 fatty acids, which may provide some protection against heart disease. Eating salmon or other ocean fish like mackerel, herring or tuna twice a week may be enough for you to reap the health benefits. Fish oil may also fight arthritis, alleviate psoriasis and reduce high blood pressure. Salmon is also an excellent source of selenium, which may play a role in cancer prevention.

3 oz. cooked = 45 calories, 0.6 g fat, 0 g carbohydrate, 0 g fiber, 40 micrograms selenium, 42% RDA for niacin, 35% RDA for calcium. Most types of salmon provide about 1 g omega-3 fatty acids.

22. Strawberries

Sweet, delicious strawberries are excellent sources of vitamin C and fiber. They also contain ellagic acid and beta carotene, which may prove important in cancer prevention.

1-cup serving = 45 calories, 0.6 g fat, 11 g carbohydrate, 1 g protein, 2 mg sodium, 0 mg cholesterol, 2.2 g fiber, 141% RDA for vitamin C.

23. Water
The most critical nutrient in your body, it's needed for just about everything that happens, and you lose it fast: at least 2 cups daily just exhaling; 10 cups through normal waste and body cooling: 1 to 2 quarts per hour running, biking or working out. Eight glasses a day is enough for sedentary people, but if your physically active, you need more. Drink 8 to 20 ounces of water about 15 minutes before working out. If you run, drink at least 2 cups of water for every pound you lose on your course.

24. Whole-Grain Cereals

Besides providing lots of complex carbohydrates, they're a great way to get fiber in your diet - a prevention measure that the National Cancer Society strongly recommends. What's more, research suggest that eating a high-fiber cereal at breakfast may curb your appetite at lunch. Read the labels: a cereal should contain at least 5 grams of fiber and no more than 1 or 2 grams of fat per serving.

25. Fat Free Yogurt

Among the few truly excellent sources of calcium - 452 mg per 8-ounce carton - and riboflavin, yogurt's also a strong source of vitamin B12. Use it to reduce fat in your diet: substitute it for sour cream in casseroles or sauces: mix with herbs for vegetable dip; blend with fruit for a thick drink; stir into soups to make them creamy. Frozen, it's an excellent substitute for ice cream. To cut calories in half in flavored yogurts, choose brands artificially sweetened with NutraSweet.

8-oz serving, plain = 127 calories, 0.4 g fat, 17 g carbohydrate, 13 g protein, 174 mg sodium, 4 mg cholesterol, 0 g fiber 45% RDA for calcium, 31% for riboflavin, 23% RDA for vitamin B12.

chap.com

40 Amazing Facts About Sleep

Well since my post “The Amazing Benefits of Sleep” was liked so much, I have decided to share some interesting facts about sleep.

40 FACTS ABOUT SLEEP YOU PROBABLY DIDN’T KNOW…
(OR WERE TOO TIRED TO THINK ABOUT)

1. The record for the longest period without sleep is 18 days, 21 hours, 40 minutes during a rocking chair marathon. The record holder reported hallucinations, paranoia, blurred vision, slurred speech and memory and concentration lapses.
2. It’s impossible to tell if someone is really awake without close medical supervision. People can take cat naps with their eyes open without even being aware of it.
3. Anything less than five minutes to fall asleep at night means you’re sleep deprived. The ideal is between 10 and 15 minutes, meaning you’re still tired enough to sleep deeply, but not so exhausted you feel sleepy by day.
4. A new baby typically results in 400-750 hours lost sleep for parents in the first year
5. One of the best predictors of insomnia later in life is the development of bad habits from having sleep disturbed by young children.
6. The continuous brain recordings that led to the discovery of REM (rapid eye-movement) sleep were not done until 1953, partly because the scientists involved were concerned about wasting paper.
7. REM sleep occurs in bursts totalling about 2 hours a night, usually beginning about 90 minutes after falling asleep.
8. Dreams, once thought to occur only during REM sleep, also occur (but to a lesser extent) in non-REM sleep phases. It’s possible there may not be a single moment of our sleep when we are actually dreamless.
9. REM dreams are characterised by bizarre plots, but non-REM dreams are repetitive and thought-like, with little imagery - obsessively returning to a suspicion you left your mobile phone somewhere, for example.
10. Certain types of eye movements during REM sleep correspond to specific movements in dreams, suggesting at least part of the dreaming process is analagous to watching a film
11. No-one knows for sure if other species dream but some do have sleep cycles similar to humans.
12. Elephants sleep standing up during non-REM sleep, but lie down for REM sleep.
13. Some scientists believe we dream to fix experiences in long-term memory, that is, we dream about things worth remembering. Others reckon we dream about things worth forgetting - to eliminate overlapping memories that would otherwise clog up our brains.
14. Dreams may not serve any purpose at all but be merely a meaningless byproduct of two evolutionary adaptations - sleep and consciousness.
15. REM sleep may help developing brains mature. Premature babies have 75 per cent REM sleep, 10 per cent more than full-term bubs. Similarly, a newborn kitten puppy rat or hampster experiences only REM sleep, while a newborn guinea pig (which is much more developed at birth) has almost no REM sleep at all.
16. Scientists have not been able to explain a 1998 study showing a bright light shone on the backs of human knees can reset the brain’s sleep-wake clock.
17. British Ministry of Defence researchers have been able to reset soldiers’ body clocks so they can go without sleep for up to 36 hrs. Tiny optical fibres embedded in special spectacles project a ring of bright white light (with a spectrum identical to a sunrise) around the edge of soldiers’ retinas, fooling them into thinking they have just woken up. The system was first used on US pilots during the bombing of Kosovo.
18. Seventeen hours of sustained wakefulness leads to a decrease in performance equivalent to a blood alcohol-level of 0.05%.
19. The 1989 Exxon Valdez oil spill off Alaska, the Challenger space shuttle disaster and the Chernobyl nuclear accident have all been attributed to human errors in which sleep-deprivation played a role.
20. The NRMA estimates fatigue is involved in one in 6 fatal road accidents.
21. Exposure to noise at night can suppress immune function even if the sleeper doesn’t wake. Unfamiliar noise, and noise during the first and last two hours of sleep, has the greatest disruptive effect on the sleep cycle.
22. The “natural alarm clock” which enables some people to wake up more or less when they want to is caused by a burst of the stress hormone adrenocorticotropin. Researchers say this reflects an unconscious anticipation of the stress of waking up.
23. Some sleeping tablets, such as barbiturates suppress REM sleep, which can be harmful over a long period.
24. In insomnia following bereavement, sleeping pills can disrupt grieving.
25. Tiny luminous rays from a digital alarm clock can be enough to disrupt the sleep cycle even if you do not fully wake. The light turns off a “neural switch” in the brain, causing levels of a key sleep chemical to decline within minutes.
26. To drop off we must cool off; body temperature and the brain’s sleep-wake cycle are closely linked. That’s why hot summer nights can cause a restless sleep. The blood flow mechanism that transfers core body heat to the skin works best between 18 and 30 degrees. But later in life, the comfort zone shrinks to between 23 and 25 degrees - one reason why older people have more sleep disorders.
27. A night on the grog will help you get to sleep but it will be a light slumber and you won’t dream much.
28. After five nights of partial sleep deprivation, three drinks will have the same effect on your body as six would when you’ve slept enough.
29. Humans sleep on average around three hours less than other primates like chimps, rhesus monkeys, squirrel monkeys and baboons, all of whom sleep for 10 hours.
30. Ducks at risk of attack by predators are able to balance the need for sleep and survival, keeping one half of the brain awake while the other slips into sleep mode.
31. Ten per cent of snorers have sleep apnoea, a disorder which causes sufferers to stop breathing up to 300 times a night and significantly increases the risk of suffering a heart attack or stroke.
32. Snoring occurs only in non-REM sleep
33. Teenagers need as much sleep as small children (about 10 hrs) while those over 65 need the least of all (about six hours). For the average adult aged 25-55, eight hours is considered optimal
34. Some studies suggest women need up to an hour’s extra sleep a night compared to men, and not getting it may be one reason women are much more susceptible to depression than men.
35. Feeling tired can feel normal after a short time. Those deliberately deprived of sleep for research initially noticed greatly the effects on their alertness, mood and physical performance, but the awareness dropped off after the first few days.
36. Diaries from the pre-electric-light-globe Victorian era show adults slept nine to 10 hours a night with periods of rest changing with the seasons in line with sunrise and sunsets.
37. Most of what we know about sleep we’ve learned in the past 25 years.
38. As a group, 18 to 24 year-olds deprived of sleep suffer more from impaired performance than older adults.
39. Experts say one of the most alluring sleep distractions is the 24-hour accessibility of the internet.
40. The extra-hour of sleep received when clocks are put back at the start of daylight in Canada has been found to coincide with a fall in the number of road accidents.

godsthumb.com