Daily Health Bits

We've all been there....you're eating something and drop it and yell out, "5-second rule!"  Among understanding five-second-rule followers, that is an acceptable time frame for consumption of said dropped item.  But, scientists wondered if there is indeed any validity to this rule.  They found that if you dropped food in a place harboring bacteria like E. Coli or the like, any contamination would happen instantaneously.  In today's sanitized environments, however, the chances of dropped foods landing in germ-infested areas are very small.  And even when a few stray germs latch onto food particles, the human body's defense system can easily fight them off. 

So, if you've been a proponent of the 5-second rule your whole life, now you know the "risks" therein...you are now enlightened and can make the decision for yourself.  I, myself, may switch to the 3-second rule!

Source: Science Daily

Posted by Cindy Burreson at 10:14 AM | Permalink

Have you ever wondered what happens when you recycle soda, beer or other aluminum cans?  In Body + Soul Magazine, I learned just that, and thought I would share it with you:

1. Trucks carry the aluminum cans to a scrap processing plant.
2. Cans pass through large magnets to attract and remove ferrous metals.  (Aluminum is not magnetic)
3. Sorted cans are condensed into 30-pound briquettes or 1,200 pound bales for shipment to aluminum companies.
4. Condensed cans are shredded into potato-chip-sized pieces, crushed and stripped of labels via burning.
5. In a furnace, chips melt down with virgin aluminum.
6. Molten aluminum pours into 30,000 pound blocks (also know as ingots).
7. Blocks are molded or rolled into sheets and send to manufacturers.
8. Sheets are reused to make things like new cans, cookware, bicycles, home appliances or car parts.

The aluminum can is the most valuable beverage container to recycle and it is the most recycled consumer product in the U.S. today.  (http://earth911.org)

Posted by Cindy Burreson at 02:31 PM | Permalink

Our kids live in a world surrounded by technology and gadgets.   Between video games, Utube, MySpace, and cell phones, kids are inundated with non-physical forms of entertainment.  Obviously this is a big contributor to the increasing population of obese children and young adults.  I remember when I was little, my mom was constantly saying, “Go outside and play!”.  We roller skated, played tetherball, danced, did the pogo stick, played Three Flies Up, Pickle, and otherwise entertained ourselves with physical fun.  We had a blast and were always skinny little kids, not to mention tuckered out at the end of the day.  I think it is the parents’ responsibility to encourage such activity, and get your kids out of the house. 

Nickelodeon cable network is participating in an event that I think is a wonderful and sort of sad reminder of our dependence on television.  On Saturday, they are blacking out the channel and it will be just dead air for three hours to encourage kids to go outside and play.  It will begin at noon (EDT/PDT) on Saturday as part of its fourth annual worldwide day of play, and encouragement to kids to get outside and work on getting in shape.

Posted by Cindy Burreson at 10:29 AM | Permalink

Today I am so honored to bring you information about the Gal to Gal Walk to benefit Stage IV Breast Cancer patients and their families.  Biosintos Nutraceuticals is proud to be one of the sponsors of this endeavor, and I am also elated to be involved personally. 

 For a mere $3, you can be involved too.  Simply click the banner above to reach their site and design a representation of yourself to be included in the walk.  It is very simple and the site explains everything. 

We wish the Gal to Gal Foundation much luck and love in their attempt to register 1 million walkers and raise $3 million for this cause.  Please help us make a difference today.

We are also proud to include the Gal to Gal Foundation in our Charitable Alliance Program where you can donate 10% of your order total to this charity or the charity, church or school of your choice.  Please see our website for details:  www.biosintos.com.

Posted by Cindy Burreson at 10:29 AM | Permalink

Not only is corn a sweet and wonderful food, but it's actually good for you in several different ways.

• Corn has a high content of thiamine, a B vitamin that the brain uses to manufacture acetylcholine, which maximizes communication between brain cells to improve recall and concentration.
• A 1 cup serving of corn provides 15% of the RDA of pantothenic acid which is used by the mitochondria (powerhouses that create energy for cells) to transform more complex carbohydrates into glucose, a form of usable energy.  This helps to provide you with all-day energy.
• Eating just one cup of corn daily also fortifies hair follicles with potent antioxidants like Vitamin C and lycopene.  This boosts production of collagen, a protein that keeps skin and hair smooth, and helps fight free radical damage to the hair.
• Two ears of corn provide 20% of the RDA of manganese, a mineral that stimulates the thyroid gland to produce more triiodothyronine, a hormone that increases the body's fat-burning metabolic rate.

Source: First Magazine

Posted by Cindy Burreson at 09:45 AM | Permalink

My husband and I can spend hours just playing with our dog.  She has such a calming affect on us, and has helped us get through a rather "trying" year.  We always say what joy she brings to our life, and scientific studies prove that spending time with your pet before taking on a stressful challenge may help keep your emotions under control.  The presence of a pet proved to be an even better stress buffer during difficult times than the presence of a close friend or family member.  Researchers speculate that spending time with a pet may be especially calming because of the perception that pets are not evaluative.  I guess "unconditional love" does more good than we even know!

 Daisy Star Burreson

Source: www.realage.com

Posted by Cindy Burreson at 10:31 AM | Permalink

Today is Family Table Day, and for some of you, remembering the last time you sat down to eat dinner as a family may be rather difficult.  These days, most people eat on the run or whenever they want to instead of as a family unit.  I remember as a kid, dinnertime was family time.  My mom, sister and I sat down as a family and talked about our days at school and work and watched Wheel of Fortune and Jeopardy.  It was our hour together and this fast-paced world, and it did more good for us, then I imagined at the time.

According to an article in Science Daily, eating together as a family during adolescence is associated with lasting positive effects on dietary quality in your adulthood.  Researchers in a study at the University of Minnesota found that eating family meals together resulted in adults who ate more fruit, dark-green and orange vegetables and key nutrients, and drank fewer soft drinks.  Frequency of family meals also led to females eating more breakfasts as adults, and a higher intake of calcium, magnesium, potassium and fiber as adults.  Both sexes, who were accustomed to eating as a family, placed a higher priority on structured meals. 

So, tonight, gather your family and eat together.  You may realize that it opens up the lines of communication, encourages your family unit, and instills some good dietary habits that can last a lifetime.

Posted by Cindy Burreson at 10:41 AM | Permalink

With autumn upon us, the weather is getting cooler and the flu season is creeping around the corner.  Anyone who has had the flu knows that it is miserable, and for certain segments of the population, downright dangerous.  So, who should get the flu vaccination?  In general, anyone who wants to avoid the flu should be immunized but the vaccination is highly recommended for the following people:

• Children, 6 months to 5 years old
• Pregnant women
• Adults, over the age of 65
• People suffering from chronic medical conditions
• Residents in nursing homes and long-term care facilities
• Health care workers in frequent contact with patients
• Caregivers and household contacts of high-risk persons

Posted by Cindy Burreson at 10:11 AM | Permalink

Here is a static thumbnail of what the virtual walk will look like, and if you click it, you can see an even bigger picture. 

Biosintos Nutraceuticals is proud to further support the Gal to Gal Foundation, by listing them as one of our registered charities in our Charitable Alliance Program, where you can donate 10% of your order to this charity or the charity of your choice.

Posted by Cindy Burreson at 09:15 AM | Permalink

A colonic is something that many have heard of, but many approach with a little confusion and even fear.  Well, I am going to explain today exactly what a colonic is, how it’s performed (warning: may be a bit graphic) and the benefits of such.  My husband and I have both had colonics, and I have to tell you that after my first colonic, I had the best night of sleep ever!

A colonic is the infusion of water into the rectum by a colon therapist to cleanse and flush out the colon.  The intent in getting a colonic is to remove accumulated waste from the colon, prevent constipation and improve overall health.  I chose to do it because the thought of accumulated waste in the colon is not only gross, but it seems logical that it would lead to inadequate absorption of water and nutrients and promote toxins, bacteria and yeast to grow in the body.  Of course, before having a colonic, it is a good idea to consult your physician, because some medical conditions can be complicated by this procedure.  I would also recommend taking a probiotic formula before and after, to promote friendly flora in the digestive tract.

So, here is the scoop, on the actual colonic:

After completing your paperwork and consulting with the colon hydrotherapist, you are asked to change into a gown and lie face up on a treatment table.  The therapist applies a little lubrication to a disposable speculum and inserts it into the anus.  It does not hurt; it is just a little uncomfortable (mentally) to have someone doing this to you.  The speculum is connected to a long disposable plastic hose that leads into the colon hydrotherapy unit.  Warm, filtered water is slowly released into the colon.  It doesn’t hurt, but there is a little pressure, like as if you have gas or are very full.  Your stomach may bloat a bit during this part.  The water creates peristalsis, which is the contraction of the muscles in the colon.  Peristalsis “pushes” feces out through the hose to be disposed in a closed waste system.  Some patients may feel a little discomfort during the therapy, but there is no mess (something I admit I was worried about).  The only thing I felt was that same pressure.  The therapist may apply light massage to the abdomen to facilitate the process.  It is actually interesting to see what comes out of your body.  You can see it go through the tube and into the machine.  I swear there was cactus in there!  And, whoever said “gum stays in your colon for seven years” may have been right!  After the session, the therapist leaves the room, and the client sits on the toilet to pass any residual water and stools.  A typical session lasts 45 minutes to an hour. After I left, I didn't experience any leakage or other problems, There is no smell and no odd sounds.  I am only telling you this because it can be a reason you are nervous to go.   And the benefits, in my opinion, far outweigh the anticipated discomfort and angst.   

Be sure to look for a colon hydrotherapist certified by the International Association for Colon Hydrotherapy.

Posted by Cindy Burreson at 09:20 AM | Permalink

Have you ever gotten out of bed, and your feet SCREAMED as soon as you hit the floor?  Well, I experience that every day.  I have Plantar Fasciitis, a condition that is very common in active people. 

Plantar Fasciitis is the inflammation of the plantar fascia- the connective tissue between the heel and forefoot and toes.  Symptoms of this condition include sharp pain at the bottom of the heel, often upon getting out of bed or after exercise.  The plantar fascia can become inflamed by repeated overloading or micro tearing of the tissue through repeated activity.  There are many contributing factors including obesity, pregnancy, arthritis, diabetes, having flat feet or an extremely high arch, and increased standing or walking. 

I would bet my plantar fasciitis developed as a result of being athletic and hiking and such, coupled with working on my feet as a server.  I do have flat feet as well, and always ran around barefoot, which can contribute to it too.  I also love platform shoes, and never wear sensible shoes! 

So, how can plantar fasiitis be treated?  When I visited my podiatrist, he wanted to inject my heel with cortisone shots.  I don’t think so.  I was about to go to Europe and he warned me that all of that walking would aggravate it more.  It did, but I kept right on.  I have tried the splints that you can wear at night to help maintain the proper length of the fascia.  It helps tremendously, but I haven’t been consistent with it, because it is a little uncomfortable to sleep in.  However, I know that with regular use, it could lessen my pain, and maybe even eliminate the condition.  Orthotics, devices inserted into the shoe to assist with controlling motion during weight bearing, were also suggested, but again, I don’t wear sensible shoes and an orthotic would not flatter my strappy sandals!  Proper stretching and physical therapy can help with pain and swelling as well as OTC anti-inflammatories.  If all else fails, surgery is an option.

Plantar fasciitis is very painful, and can limit your activity and lifestyle.  So, if you feel signs of  plantar fasciitis symptoms, ice your heels for 15 to 20 minutes and elevate your feet if there is swelling.  Decrease activity until the pain is alleviated in order to avoid further damage.

Posted by Cindy Burreson at 10:31 AM | Permalink

Today’s Self Awareness Activity is to take a look at your sleeping habits, or lack thereof.  Sleep is as important as food and air in our lives.  Most adults need between 7.5 and 8.5 hours of uninterrupted sleep.  In the United States, over 100 million people experience some sort of tossing and turning through the night, making insomnia a national health problem.  I have no problems sleeping, for the most part, but I have incorporated some of the following lifestyle changes, to enhance my ability to sleep.  So, if you are having troubles snoozing at night, take a look at these suggestions:

• Don’t nap during the day- Napping during the day can throw off your internal clock, making it more difficult to sleep at night.  If you are feeling especially tired (I LOVE naps!), then limit your rest to 30 minutes. 
• Limit caffeine and alcohol intake- Try to avoid both of these items several hours before bedtime.  Although alcohol is seen as a sedative, it can interrupt normal sleep patterns.  I know for myself, if I’ve been drinking, it makes me extra hot or increases my heart rate and I have a tough time staying asleep.
• Don’t smoke- nicotine is a stimulant and can make it difficult to sleep
• Exercise early in the day- exercise stimulates the body and can make falling asleep more difficult.
• Establish a sleeping routine- try to go to bed and wake up near the same times every day, so you can maintain an internal rhythm that your body gets used to
• Don’t go to bed hungry- if you do, you will stay awake listening to and feeling your tummy grumble…..eat a light snack if you need to before “lights out”
• Lights out- speaking of lights out, do not watch TV or read with a bright light before bed, both of which are stimulating.
• Noise- if you have noise in your environment, consider a “white noise” generator.  Also, if it is too light, invest in a dark curtain or light blocking shade.
• Tip I learned from Oprah- make your bedroom a sanctuary.  Your bed should be for sleeping (and sex) and your room should be comfortable, peaceful and inviting.  I often think of it in terms of a spa, where the environment is perfect for relaxation.  We even painted our bedroom walls a cool shade of tan and marbled them to resemble a spa.  We have crisp, white linens and goose down feather pillows and blankets.  It makes a big difference!  We have a marshmallow bed!
• Hide your clock- this is a BIG one that helped me sleep better.  If you wake up in the middle of the night, do NOT look at the clock.  I would always count down the minutes I had left to sleep, but I would never be able to go back to sleep.  It doesn’t matter what time it is anyway; your alarm is set, and you’ll get up when you need to.  So, just roll over and go back to sleep.

Posted by Cindy Burreson at 02:22 PM | Permalink

This week is Clean Hands Week, and so I thought I would address the “proper” way to wash hands as described by the Center of Disease Control.  After all, keeping your hands clean is one of the most important steps in avoiding illness and spreading germs. 

Washing hands with soap and water:

• Wet hands with the hottest water you can stand and apply soap.
• Rub hands together and rub all surfaces including nail beds and wrist areas, and palms and tops of hands.
• Continue to rub for 20 seconds, which is the equivalent of singing “Happy Birthday” twice through.  (You may want to do this in your head, for fear of people thinking you’re nutty).
• Rinse hands thoroughly under running water.
• Dry hands using a paper towel or air dryer.  If possible, use a paper towel to turn off the faucet and open the bathroom door, if in public.

Using alcohol-based sanitizer:

• Apply product to palm of one hand
• Rub hands together
• Rub product over all surfaces of the hands until dry

Posted by Cindy Burreson at 01:14 PM | Permalink

Today’s Self Awareness Activity is to become aware of how much water our bodies need on a daily basis, and make changes, if need be, to incorporate that.  Water is your body’s principal chemical component, comprising, on average, 60% of your weight.  Every system in your body depends on water.  It flushes toxins out of vital organs, carries nutrients to your cells, and provides a moist environment for ear, nose and throat tissues.  Lack of water can lead to dehydration, where you don’t have enough water in the body to carry out normal bodily functions.  Every day we lose water through perspiration, bowel movements, breathing and urinating. 

Here is a formula you can use to calculate your daily water intake:

Multiply your body weight in pounds by .5 to see how many ounces of water you need per day.  Then divide that by 8 to find out how many CUPS (not glasses, since their sizes vary) you need for your bodyweight.

Example:  If you weigh 130, you multiply 130x.5= 65 oz per day

                 65 oz divided by 8= 8.125 cups of water per day

There are many factors that may affect your level of hydration, so this number is the minimum.  Such factors include exercise, environment, illnesses and pregnancy or breast-feeding.  An extra 1-2 cups of water should suffice for short bouts of exercise, but longer, more extreme activity require additional fluid.  Hot or humid weather, or high altitudes can require additional fluids, as can illnesses such as fever, vomiting and diarrhea. The Institute of Medicine recommends that pregnant women drink about 10 cups of water a day, and those who are breastfeeding should consume about 12.5. 

Posted by Cindy Burreson at 01:01 PM | Permalink

Today’s Self Awareness Activity is to assess your stress levels. Stress is our body’s ability to respond to our surroundings- how we react to our family, our work, and various events in our lives.  Everyone is under some kind of stress, and believe it or not, stress can come from positive events too, like promotions, new babies, buying a home, etc. 

Stress plays a huge role in overall health, both mentally and physically.  A low stress level can reduce your risk of heart disease and other vascular diseases later in life.  It also increases your enjoyment of life right now.

However, being overstressed can have the following affects on your body:

Brain- fatigue, aches and pains, crying spells, depression, anxiety attacks, sleep disturbance

Gastrointestinal Tract- ulcers, cramps and diarrhea, colitis, irritable bowel

Glandular System- Thyroid gland malfunction

Cardiovascular- high blood pressure, heart attack, abnormal heart beat, stroke

Skin- rashes, breakouts

Immune system- decreased resistance to infections

At the end of this entry, I have provided a link to an on line stress test, that may give you an idea of your stress levels. 

Posted by Cindy Burreson at 09:18 AM | Permalink

The best way to find yourself, is to lose yourself in the service of others. 

~Ghandi~

Today's Self Awareness Activity is to recognize what good we can do for others.  Charity is defined as "generosity and helpfulness especially toward the needy or suffering" by Merriam Webster.  Doing any sort of charity work is, of course, helping others, but it also helps your self. Personally, I like to donate my time to charitable causes, because I have more time than money, but if donating money or goods to charities works better for you, that is a great contribution as well. 

For today's entry, I want to relay a story to you about the first time I volunteered for the Special Olympics.  It seriously changed my life.  I signed up to be an athlete escort for the Gymnastics Event at the Summer Olympics.  When I got there, I sat in my car watching the athletes arriving, holding hands and beaming.  I started bawling, and called my mom to tell her I didn't think I could do it.  She reminded me of the commitment I made, and told me that it would get easier.  I went to the registration and they assigned me my team and told me where to go.  When I arrived, I met my team of female gymnasts and they just killed me.  Each of them were so happy to be there and so supportive of one another.  Immediately, we bonded and soon I was holding the girls on my lap, rubbing their feet, cheering them on, and laughing and joking with them.  It was amazing to see the skills that these girls and all of the athletes had.  But, the most amazing thing was the sportsmanship displayed by all of the athletes.  I will never forget during the Opening Ceremony when all of the athletes paraded around the gymnasium in a big circle with their team signs and banners, clapping and waving.  There was a young man who was developmentally disabled and he was on sort of a dollie thing inside of a "box".  I assume the box was to keep him from moving, as he looked very fragile.  He held out his little hand and every single athlete that went by, gave him "high five" as he cheered them on.  It was unbelievable.  Here, these men and women had been dealt a life of seeming "disability", and yet they were the most "able" and graceful athletes I've ever seen.  The day was awesome, and during the medal ceremony, everyone cheered for each other and were genuinely happy for the winners.  Don't get me wrong, these little stars were competitive, but they were refreshingly humble as well.  When it was time for me to leave, you had to peel me away from my team.  It broke my heart.  I had to put my sunglasses on to hide my streaming tears, as each of the girls hugged me and told me they "loved me".  From then on, I looked at my life as an opportunity.  I see that things are not "so bad", and when it seems that way, I think about those athletes and how NOTHING stands in their way of fun, competition, and life.  This is what volunteering has done for me. 

If you are interested in volunteering, this website helps match you to a program that fits into your location, time commitment, and area of interest.  Check it out: http://www.volunteermatch.org/

Posted by Cindy Burreson at 01:00 PM | Permalink

Today’s Self Awareness Activity involves testing your upper body strength.  Strength is key to our overall fitness, and upper body strength is of course important for carrying groceries, kids, and the weight of the world!  Heehee  So, here is an easy test to discover your level of strength.

First, do some sort of light exercise, such as walking, for 5 minutes.  Next, hit the floor and do as many push ups as you can.  Men should do standard push ups and women can do push ups with knees on the floor if needed.  

Here is a guideline for what you should be able to complete:

                     Age 30   40   50   60   70   80

Men                      35   30   25   20   15   10

Women                45   40   35   30   25   20

If you were unable to meet these numbers, you probably need to build your strength.  It doesn't take very much time or effort to see significant results pretty quickly.  If you belong to a gym, some simple upper body weight training will increase your strength rapidly.   However, you can build strength, simply by doing push ups every day at home. 

Posted by Cindy Burreson at 10:00 AM | Permalink

Having a workout buddy helps motivate me to A) show up and B) show up.  Just kidding.  It IS motivating though knowing that you don't have to work out alone and that you and a friend are helping each other accomplish each other's fitness goals.  According to a study in the April 2007 issue of the Annals of Behavioral Medicine, most people will work out more regularly if they have a workout partner in their same age group. 

Here are a few guidelines for finding a workout partner:

• Find someone close to your fitness level so that you work out and progress at a similar pace
• Team up with someone who has similar goals.  If your goal is to lose ten pounds and your partner wants to run a marathon, it may not work. 
• Choose someone reliable.  If the two of you make a commitment to meet regularly and your partner consistently flakes, that does neither of you any good.
• Be supportive and positive.  Encourage your buddy's goals and let them know if you see improvement.  Everyone likes reassurance, especially where our bodies are involved!
• Find someone with a similar schedule so that working out together fits in to both of your lives and isn't more cumbersome for one of you.  
• Find someone who is FUN!  Working out is already a tough thing to do, so find someone who can help make it fun.

Posted by Cindy Burreson at 09:34 AM | Permalink

Having been in a destructive relationship in the past, I can tell you that it not only takes a toll on your mental health, but your physical health as well.  Recognizing that you are in an unhealthy relationship requires you to take a serious look at your situation and be completely honest with yourself.  It is really difficult, and even more difficult to end the relationship.  We all deserve happiness and if you discover through this quiz that you are not in the best relationship for you, perhaps this is the day you will do something about it.  You cannot, and should not, do it alone.  When ending an abusive relationship, it often gets worse because the abuser feels that they have lost control, which is what they thrive on.  So, seek the advise of a counselor, and get your partner to attend sessions as well.  Also, seek help from family and friends.  I had to actually move away when I ended my relationship to ensure my own safety.  But, now I am in the best relationship in the world, and I will never take that for granted.
Do you wonder if you are in an unhealthy relationship? Ask yourself the questions below. If you answer yes to a few, you may be in an unhealthy relationship:
Does your partner: 
                  ignore your feelings? 
                  disrespect you? 
                  ridicule you, and then tell you it is just a joke?
                  withhold approval, appreciation, or affection? 
                  give you the silent treatment? 
                  criticize you, call you names, and yell at you?
                  humiliate you in public or private? 
                  give you a hard time about socializing with friends or family? 
                  tell you that you are too sensitive? 
                  hurt you when you are down? 
                  "twist" your words around against you? 
                  make decisions for you? 
                  “forbid” you to do certain every day things?  
                   try to control every aspect of your life?
                   threaten to leave or throw you out?
                   interrupt you and not really listen? 
                   incite you to rage, which is "proof" that you are to blame? 
                  "accidentally" hit or push you?
 
Your situation may be critical if you: 
                      find yourself walking on eggshells.
                      express your opinions less freely. 
                      feel emotionally unsafe. 
                      hope things will change...especially through love and understanding. 
                      finding yourself doubting your memory. 
                      feel insecure, trapped, and powerless. 
                      have been afraid of your partner.

If you feel that your relationship may be verbally or emotionally abusive, talk to someone you trust. You deserve better.

Posted by Cindy Burreson at 09:00 AM | Permalink

Posted by Cindy Burreson at 10:18 AM | Permalink

Modified Sit And Reach Test

 Tomorrow's Self Awareness Topic: Moles

Posted by Cindy Burreson at 10:29 AM | Permalink

September is National 5-A-Day month, and a good time to remind ourselves of the importance of adding at least five servings of fruits and vegetables to our daily diet.  Fruits and vegetables are the foods that should be eaten most often, according to the Dietary Guidelines for Americans.  For most people, this means more than doubling the amount of fruits and vegetables they eat daily.

According to the Center for Disease Control, fruits and vegetables contain essential vitamins, minerals, and fiber that may help protect you from chronic diseases. Compared with people who consume a diet with only small amounts of fruits and vegetables, those who eat more generous amounts as part of a healthful diet are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, and certain cancers.  On the CDC website, you can find ways of implementing fruits and vegetables as well as nutritional information and much more.

For those on carbohydrate restrictive diets such as Atkins, getting the proper amount may seem a little more difficult.  And for people who just don’t like their veggies, there has to be a better way! 

The Phytofood Fruit and Vegetable Blend from Biosintos offers 36 fruits and vegetables in a convenient vegetable capsule.  It is a great way to supplement your intake, if you find yourself just not meeting the RDA of this category.   Right now, Biosintos is offering free shipping on all orders through September, and they have a 100% money back guarantee.  There is no better time to add this product to your regimen.

 

CDC.gov (www.cdc.gov) is your online source for credible health information and is the official Web site of the Centers for Disease Control and Prevention (CDC). 

Posted by Cindy Burreson at 09:16 AM | Permalink

Posted by Cindy Burreson at 08:42 AM | Permalink

• Brush your teeth twice a day with an ADA-accepted fluoride toothpaste. Replace your toothbrush every three or four months, or sooner if the bristles are frayed. A worn toothbrush won't do a good job of cleaning your teeth.
  
• Clean between teeth daily with floss or an interdental cleaner. Decay–causing bacteria still linger between teeth where toothbrush bristles can’t reach. This helps remove plaque and food particles from between the teeth and under the gum line.
  
• Eat a balanced diet and limit between-meal snacks.
  
• Visit your dentist regularly for professional cleanings and oral exams.
  

NAILS- Brittle or discolored nails show signs of disease or deficiencies in the body.  A health body ensures healthy nails, but be sure to keep nails clean because a lot of bacteria can reside underneath them.  Only grow nails if you can keep them clean.
FEET- Scrub feet with a sponge or pumice every time you bathe.  Be sure to dry in between toes and keep toenails clipped.  Tea tree oil is a nice addition to a foot soak, and it’s anti-bacterial. 
BODY ODOR- The body has nearly two million sweat glands.  These glands produce three quarts to one pint of sweat in a day.  Fresh perspiration, when allowed to evaporate does not cause body odor.  An offensive smell is caused when bacteria present on the skin decomposes the sweat.  Deodorant soaps and deodorants and antiperspirants can be used to quell odor problems. 
Most of this stuff is pretty basic, but sometimes we get too comfortable in our routines to see ways we can improve.
*www.ada.org

Tomorrow's self awareness topic- Flexibility

Posted by Cindy Burreson at 08:31 AM | Permalink

Today's self awareness activity is of extreme importance.  Studies show that a combination of regular breast self exams and an annual exam by your doctor improve the chances of detecting breast cancer early, when it's most likely to be cured.  Getting in the habit of performing monthly breast self exams will help you familiarize yourself with how your breasts normally look and feel, and you will be able to more clearly recognize changes.  Lumps are very common in the breasts, so do not panic if you find one.  If the lump changes or worsens, then you should call your doctor.  Please take your health seriously and start doing this monthly.  It could save your life.

The following is five steps to performing the breast self exam properly:

Step 1: Begin by looking at your breasts in the mirror with your shoulders straight and your arms on your hips.

Here's what you should look for:

• breasts that are their usual size, shape, and color
• breasts that are evenly shaped without visible distortion or swelling

If you see any of the following changes, bring them to your doctor's attention:

• dimpling, puckering, or bulging of the skin
• a nipple that has changed position or an inverted nipple (pushed inward instead of sticking out)
• redness, soreness, rash, or swelling

Step 2: Now, raise your arms and look for the same changes.

Step 3: While you're at the mirror, gently squeeze each nipple between your finger and thumb and check for nipple discharge (this could be a milky or yellow fluid or blood).

Step 4: Next, feel your breasts while lying down, using your right hand to feel your left breast and then your left hand to feel your right breast. Use a firm, smooth touch with the first few fingers of your hand, keeping the fingers flat and together.

Cover the entire breast from top to bottom, side to side—from your collarbone to the top of your abdomen, and from your armpit to your cleavage.

Follow a pattern to be sure that you cover the whole breast. You can begin at the nipple, moving in larger and larger circles until you reach the outer edge of the breast. You can also move your fingers up and down vertically, in rows, as if you were mowing a lawn. Be sure to feel all the breast tissue: just beneath your skin with a soft touch and down deeper with a firmer touch. Begin examining each area with a very soft touch, and then increase pressure so that you can feel the deeper tissue, down to your ribcage.

Step 5: Finally, feel your breasts while you are standing or sitting. Many women find that the easiest way to feel their breasts is when their skin is wet and slippery, so they like to do this step in the shower. Cover your entire breast, using the same hand movements described in Step 4.

Used with permission from breastcancer.org

Tomorrow's Self Awareness Topic: Hygiene

Posted by Cindy Burreson at 10:17 AM | Permalink

For years we've heard of the dangers of secondhand smoke to humans, but now studies are revealing that it also poses a threat to our furry and feathered little friends too.  Secondhand smoke has been associated with oral cancer and lymphoma in cats, lung and nasal cancer in dogs and lung cancer in birds.  One reason cats are so susceptible to secondhand smoke is because of their grooming habits.  They constantly lick themselves and are licking up cancer-causing carcinogens that accumulate in their fur.  It also exposes the mucous membranes of their mouth to the same carcinogens.  Long nosed dogs have a great surface area in their noses that is exposed to carcinogens, and short nosed dogs have more incidences of lung cancer, because their shorter nasal passages aren't as effective at filtering the carcinogens before reaching the lungs.  Birds are hypersensitive to any type of pollutant in the air and can develop pneumonia or lung cancer.  Another risk factor is due to the curiosity of pets, and the possibility of poisoning from eating cigarettes or tobacco.  If you must smoke, it is best to do so in a specific area that is physically separated from the home and dispose of all tobacco products correctly. 

Source (interview with Dr. Carolynn MacAllister of Oklahoma State University published in Science Daily 9/3/07)

Posted by Cindy Burreson at 09:20 AM | Permalink

As mentioned in my article about our detox, there is a HUGE difference in the taste of organic fruits and vegetables.  They are so much more flavorful!  But, do you know what organic actually means? 

If a product bears a "USDA organic" label, you are guaranteed that it's at least 95% free of pesticides, synthetic fertilizers and sewage sludge and that it hasn't been genetically modified or irradiated.  No hormones or antibiotics are allowed; animals must be fed organically-grown feed and have access to the outdoors.  While some experts have suggested that organic foods are healthier than conventionally-grown, the USDA doesn't support these claims. 

Source: Food Network; Your Guide to Organic and Other In-the-News Terms

Posted by Cindy Burreson at 10:12 AM | Permalink

Balance is something often taken for granted in day to day life, but it is so important in our every day lives in everything from getting out of bed, to exercising to walking down a flight of stairs.  Simply defined, balance is the ability to sustain your equilibrium when you're stationary or moving.  Today's self-awareness task is testing your balance and improving it if need be. 

The following test is a simple way to see if your balance is in check:

• Stand on one leg with your eyes open
• Your non-standing leg should be flexed at a 45 degree angle at the hip and 90 degrees at the knee so your flexed knee is in front and the foot is behind, but not touching your other knee
• Your hands should remain at your sides, not touching anything for balance
• Once you have established balance with your eyes open, you should close your eyes and remained balanced without your foot shifting or your eyes opening
• The length of time you can perform the single-leg balance without moving, re-establishing balance or opening the eyes should be measured in seconds
• Repeat on the other leg and record the time

Experts suggest that results of 25 and 29 seconds is normal for someone between 25 and 49 years old, 21 seconds for someone between 49 and 59 years of age, just over 10 seconds for 59 to 69 years of age, and 4 seconds for people over 70. 

If you are not falling within the normal measurement for your age range, there are things you can do to improve your balance.  Practicing the above test with your eyes open will help you get used to balancing, and can improve your performance.  Improving your stomach muscles affords you core body strength which is important for balance also.  Another exercise that may help improve your balance is the side leg raise.

1. Stand straight, directly behind table or chair, feet slightly apart.
2. Hold table for balance.
3. Slowly lift one leg to side, 6-12 inches.
4. Hold position.
5. Slowly lower leg.
6. Repeat with other leg.
7. Your back and knees are straight throughout exercise.
8. Add balance modifications as you progress.

Do the side leg raise as part of your regularly scheduled strength exercises. To improve your balance, add these modifications as you progress: Hold table with one hand, then one fingertip, then no hands; then do exercise with eyes closed, if steady.

Tomorrow's Self-Awareness Activity will be about SELF BREAST EXAMS

(Test found in Maintaining Body Balance, Flexibility and Stability by Leon Chaitow)

Posted by Cindy Burreson at 09:53 AM | Permalink

We've all been victims of snack attacks, where you open a bag of chips, get preoccupied with something, and look down to see that the bag is half gone!  Well, according to an article in Women's Health, people eat significantly more when watching TV.  Researchers gave 45 subjects a bowl of potato chips for 5 minutes with no TV, and then in front of both Leno and Letterman monologues.  Participants ate 41.9% more chips during the Leno clip and 44.2% more while Letterman was on.  (Also proving to my husband that Letterman IS funnier than Jay! haha)  Apparently, watching TV while eating causes a distraction so you're less aware of smells, tastes and how full you are.  The more engaging the show, the more you may eat. 

If you are going to snack while watching TV, then measure out the exact portions before you hit the couch, and that way, when you're done, you're done.  Also, opt for healthier snacks whenever you can.

Source: Women's Health September 2007

Posted by Cindy Burreson at 10:30 AM | Permalink

September is International Self-Awareness Month and it affords us the opportunity to evaluate different aspects of our lives, and make changes where necessary.  Every day during the month of September, I will not only write my daily blog, but an entry regarding a different area to assess in relation to International Self-Awareness Month so that we may constantly better ourselves.  Hopefully by the end of the month, you will come away with a better understanding of yourself and how you can improve your life.

Today, we will start with a lesson in recognition of our strengths and give ourselves a little pat on the back.  I want you to take at least 15 minutes and get our a journal of some sort and think about all of the things you are good at and write them down!  It can be anything at all, but to have it down on paper will reinforce the goodness within yourself and gives you something to come back to and look at on those "poopy days" we all have.  My list includes things like "being a good friend, helping others, scrapbooking, motivating people, cooking" among others.  Do not focus on any negativity today in this activity.  Once you write it all down, read it out loud and become aware of all of the great qualities within yourself.

Tomorrow's Awareness Activity will be about BALANCE.

Posted by Cindy Burreson at 09:58 AM | Permalink

Most people want to work out as quickly and efficiently as possible.  I try to tailor my workouts to yield the best results in the littlest amount of time too.  So, when asked what the best exercise is for the lower body, the lunge comes to my mind.  The lunge uses most, if not all, of your lower body muscles including your calves, hamstrings, quadriceps, and buns.  It can be adjusted to varying levels of fitness and can be done anywhere, with or without equipment. 

To perform the lunge properly, follow these instructions:

1) Stand with one foot forward, the other foot back, toes facing straight ahead

2) Be sure your front knee is over your front ankle (do not let the knee come forward over the foot)

3) Lower your back knee, coming as close to the floor as you can without pain or pressure, keeping your upper body straight and looking ahead

4) Concentrate on squeezing your buttocks to help you lift up, keeping the abdominals tight

5) Do not lean forward during this exercise

Perform 10-12 reps and then switch sides, or do them alternating, if you prefer.  Your movements with the lunge should be slow and concentrated.  The more you focus on the body parts at work, the better results you will have.  If you are not using weights, feel free to hold on to a chair or other object until you develop balance.  You can perform this exercise with dumb bells at your side or a barbell on the shoulders.  If you have adequate space, try walking lunges, but maintain the same strict form.  By doing this a couple of times a week, you will tighten up your lower body in no time!

Posted by Cindy Burreson at 07:27 AM | Permalink