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Oh My Aching Back: Helping Back Pain with Exercise
When your back hurts, everything seems to hurt. By the age of 45, most people will have experienced some form of lower-back discomfort. Other than the common cold, lower back pain is the most common reason people miss work in the United States. Lower back pain is also one of the main health obstacles to maintaining a regular fitness program.
There are three common types of back problems. One widespread back problem is a strain – an injury to a muscle or tendon of the lower back. Other common problems include sprains – injuries to the ligaments supporting the spine, and herniated disks – small, round cushions between the vertebrae of the spine are displaced.
Your back is made up of three main areas: the upper portion of your spine (the cervical), the middle portion (the thoracic), and the lower portion (the lumbar). The lower back connects your chest, arms, and upper body to your hips, pelvis, and legs – your lower body. The strength and mobility of your lower back is crucial to basic daily activities including: sitting, standing, walking, lifting, twisting, turning, and bending.
Lower back pain and injury is usually caused by one of several factors:
- Poor posture.
- Improper body mechanics.
- Prolonged sitting.
- Sudden, quick movements that damage ligaments.
- Muscles or tendons that have become overly tight due to a lack of core conditioning.
In my book, The 10 Minute Total Body Breakthrough, I explain in detail how to move your body the "4-3-2-1" way to help prevent lower back pain. In this article, I'll share some simple steps to get you started.
Consult your doctor. If you are experiencing lower back pain, discuss your condition and your current fitness level with your doctor. If your back pain is serious, work with your doctor to create an action plan to help you get moving again. Remember, inactivity has been shown to make back pain worse and increase your discomfort.
Perform aerobic exercise safely. After you get your doctor's go-ahead, choose aerobic activities that are easy on your joints, such as walking or stationary cycling. Get moving for 10–30 minutes a day, at least three days a week. You may also want to consider exercising in a pool to relieve the strain on your back. Avoid performing any exercises that are jarring to the joints such as jogging, running, jumping rope, or jumping jacks.
Begin resistance and core training. Develop a resistance and core program to improve your overall body strength. In resistance training, you'll need to avoid some movements to prevent further injury. Skip any exercises that involve raising a weight above your head or placing weight on your back. For example, don't do dumbbell or barbell shoulder presses, barbell squats, or resistance band overhead presses. Also, skip any exercises with twisting motions. Then, remember to perform resistance training movements in a slow, controlled motion.
Perform movements involving the upper and lower body, such as wall pushups or wall squats. Or, use a resistance band and do stationary lunges or arm curls. Try a stationary back or side plank to strengthen your core muscles, which include your abdominals, back, and obliques. Also, one of the best tools to help strengthen your core and overall body during your workouts is a stability ball. Aim for one resistance and core training session three days a week on alternating days.
Stretch regularly. Stretching provides many benefits for your body, which include increasing muscle flexibility, strengthening tendons and ligaments, increasing joint mobility, improving posture, decreasing back pain, and many others. Stretch every day to alleviate lower-back discomfort and prevent further injury. Stretches such as a seated forward bend, seated arm reach, or chin-to-chest stretch are all examples of static stretches you can do. Hold each stretch until you feel mild tension for 15–30 seconds, and do them as often as you like throughout the day.
Sean Foy, M.A.
President, Personal Wellness Corporation
Turning Off Your Genetic Risk
Kenneth Kornman, D.D.S, Ph.D.
As you get older, certain diseases often follow. Diseases typically associated with aging include heart disease, stroke, Alzheimer's disease, dementia, obesity, diabetes, cancer, osteoporosis, and joint problems. It's a long list, but don't be discouraged. Optimal health is all about delaying and helping to prevent your experiences with these diseases of aging.
All of these conditions are caused by interactions between our genes and the environment in which we live. Cardiovascular disease, which includes heart attacks and stroke, is one example. We know that our lifestyle – including smoking, physical activity, and diet – are major factors in our cardiovascular health. We also know that genetics play an important role, because a family history of heart attacks before the age of 60 is a significant risk factor for heart disease.
The good news is that you can make changes to reduce your genetic risk for these diseases of aging. Although you cannot change the genes you inherited from your parents, you can change the way your genes work to make your body healthier.
Nutrition is one of the strongest determinants of how your genes behave. Scientists now know that some of your genes have variations that alter their behavior. For example, a gene can be influenced to produce more or less of a certain chemical over time. The goal is to reduce the output of genes that produce chemicals that can be harmful, such as plaque-producing genes that can clog your heart's arteries.
This is where the exciting new science of nutrigenomics takes center stage. In nutrigenomics, we are working to discover which genes in your body are affected by certain nutrients. For example, what do the bad saturated fats do to the machinery of your body – your genes? This does not mean that you should have a customized diet, since the science is nowhere near making that a reality. But there are ways today to classify people into a few genetic patterns, and you can learn to make better use of certain nutrients and supplements.
What we can learn now from nutrigenomics is that you may be able to modify even the genetic risk factors for diseases associated with aging, with a healthy diet – risk factors we once thought were irreversible. Nutrigenomics gives you yet another compelling reason to strive for a healthy diet in order to live your life in optimal health.
Kenneth Kornman, D.D.S, Ph.D.
President and Chief Scientific Officer, Interleukin Genetics
Nutrigenomics: Where Diet and DNA Meet
Nutrigenomics: Where Diet and DNA Meet
Dr. Duke Johnson, M.D.
Medical Director, Nutrilite Health Institute
In the last decade, scientists have found that the effect of our diet on our bodies is far more complex than we ever imagined. These findings have opened up an exciting new area of science called nutrigenomics – the study of how diet works in our bodies at the molecular level.
In the past, we had a good idea of the ways the food we ate was used by our bodies, but we didn't understand the process completely. For many years, we have known our digestive tract breaks down food to its smallest building blocks, allowing the food to enter the bloodstream. For example, fats are reduced to fatty acids, and carbohydrates become simple sugars. These basic components – along with vitamins, minerals, and phytonutrients – enter the bloodstream from the digestive tract, pass through the liver for processing, and are then transported to every living cell in our body.
Today, we know much more about what happens to those nutritional building blocks once they enter our cells. Not long ago, scientists believed these nutritional components did most of their work in the region of the cell located outside the nucleus called the cytoplasm. We knew these nutritional components were needed to produce energy and help with many other cellular functions. But, we were unaware these basic nutrients actually influenced our genetic code as well.
Recently, a significant amount of research has shown many of the nutrients we eat actually enter the cell nucleus and affect our genetic code, known as DNA. The nucleus is a special compartment inside the cell that holds our DNA. Another term for DNA is genome, and by combining the words "nutrients" and "genome," we get "nutrigenomics," the study of how the nutrients we eat affect our DNA.
The relationship between our diet and our DNA is quite complex. DNA is made up of genes, which are the "blueprints" of proteins responsible for running the reactions in our cells. Some genes make good proteins known as enzymes, and other genes make proteins that can be harmful to our health in large amounts. It is also important to know that all of our genes aren't always turned on. Genes are like a light switch. We turn them "on" or "off" with our lifestyle choices.
Nutrigenomics is helping us understand how nutrition affects our health better than ever before. For example, unhealthy foods may actually switch "on" some of those harmful genes. On the flip side, healthy foods that provide good nutrients can likely switch "off" those bad genes.
Though the science of nutrigenomics is relatively new, it is already allowing us to expand our knowledge of nutrition. As you can see, it is also strengthening the case for healthy eating – showing you that the food you eat has a tremendous effect on your health and disease risk, even at the genetic level.
Special Note: Fad diet promoters often have no knowledge of nutrigenomics and commonly recommend foods that turn on bad genes. Since we work with some of the most knowledgeable people in the field of nutrigenomics, you can feel confident that my recommendations concerning food take this field of science into consideration with your best health in mind.
Dr. Duke Johnson, M.D.
Medical Director, Nutrilite Health Institute
Gift Giving During the Holiday Season
I am curious to know what everyone is doing during the holiday season?
1. Are more people not purchasing gifts for anyone except maybe their children?
2. Are you purchasing more online or are you going to go shopping at the malls?
3. What is the preferred way of shopping this year over last year?
4. Is it worth it to wait for 5 hours in the cold to get that gift and save $100 to $500, the day after Thanksgiving?
a. I heard from my mentor one time that Warren Buffet said you should never value yourself for less then $25/hour, so if that were the case, and you waited 5 hours to save $100 you are already losing.
b. Do you value your time or money more?
I am looking forward to hearing what people's thoughts are with what they are doing this holiday season.
Seasons Greetings.
and Merry Christmas
Jacqueline H. Waller
Can employers require employees to get flu shots?
What do you think? Check out this article and leave a comment.
http://blogs.ajc.com/atlanta-job-blog/2009/09/29/can-employers-require-employees-to-get-flu-shots/
A recent AJC article indicated that the topic of flu shots in the workplace has become a popular topic of discussion at Atlanta law offices. That’s because employers are seeking legal advice about whether or not they can mandate their staff members to obtain flu shots, as the threat of swine flu looms this fall and winter.
How Inflammation Is the Root Cause of the Biggest Killers and How the Cutting-edge Sceince of Nutrigenomics Can Transform Your Long-term Health
Corporate Gift Giving
Contrary to incentives or awards, which are based on merit through past or expected future performance, corporate gifts are generally given expecting little in return other than enhanced relationships with the recipients. The benefits are a little harder to measure but will nearly always be realized.
Even if your intentions are purely altruistic , appropriate corporate gift giving produces a favorable return on your investment.
As a matter of fact, the more unselfish the gift appears to be, the higher your ROI may become. This type of gift giving will produce its own benefits, not only improving your bottom line but making the business more enjoyable for everyone involved.
Give Emotional Value
The most effective gifts, with the highest ROI (in terms of enhanced relationships), are those that provide emotional value beyond the market value of the gift. In fact, some of the best gifts have a very small dollar value, but generate powerful positive emotions that make them very impactful.
For example, the gift of a turkey at Thanksgiving costs just a few dollars, but arouses wonderful nostalgic feelings and memories associated with that traditional American holiday. Few would not be warmed by memories of Grandma’s house, the aroma of roast turkey in the kitchen, and being surrounded by beloved family and friends.
Other examples are turkey or ham for Christmas or Easter, the traditional gold watch at retirement, and giving the gift of choice. Food especially carries high emotional value for special occasions and is almost universally appreciated. Let family and cultural traditions work for you!
Appearance Is Everything
Because the highest ROI comes from emotional value, imprints of advertising slogans or logos, etc., on the gift may actually decrease its impact. Self promotion of any kind included with the gift makes you and your company look selfish and cheap. Leave this for pens, hats, cups, golf balls, and other promotional items that serve entirely different purposes.
Regardless of how convenient they may be, cash or cash equivalents should rarely if ever be considered as gifts to employees, and NEVER to customers, vendors, or others outside your company.
Value Recognition
The value of the gift, both emotional and market value, is primarily recognized at the point of giving by both the giver and the receiver. For example, an employer who gives a gift certificate for a holiday turkey to an employee is better appreciated and fondly remembered whether or not the employee actually redeems the certificate. The retiring employee appreciates the gold watch whether or not he actually wears it. Providing your clients with the gift of choice, you actually give them an opportunity to think of you several times, so it's like giving the same gift over and over again. The employer/vendor has realized much of the benefit regardless of what happens after the point of giving.
However, you can maximize ROI by giving gifts that will also have recognition value at other points in time, such as the point of use and the points of recollection. This is illustrated by the theoretical model on the following page.
The cash gift carries the lowest ROI. Even though it may have a high market value at the point of giving it carries little emotional value and is quickly forgotten as it becomes mingled in the pocketbook with other cash. Most of the time the recipient will not even remember what was purchased, so the cash carries little recollection value.
The gold watch is appreciated at the time of giving and is fondly remembered for years thereafter. But if the recipient chooses not to wear it there is little value at point of use.
The Thanksgiving turkey and giving the Gift of Choice has the highest ROI of the three examples because it carries high emotional value at the point of giving as well as at the point of use and the point of recollection. Recollection value will be especially high if the employee receives the turkey or gift of choice year after year. Note: Gift certificates which can be applied to only one type of item (for example, a turkey, ham or other item) are generally perceived the same as the item itself and will produce similar results.
As mentioned earlier, promotional incentives with logos or advertising slogans have no place in a corporate gift giving plan. They may be important, but with entirely different objectives. Usually they are used as forms of advertising, intended to increase brand awareness. Generally they do little to improve personal relationships.
Gifts of trips, restaurant dinners, and tickets to sporting events often also have different objectives and are usually considered as on-going incentive promotional events tied to past or expected future performance. We recommend they be included in your company’s gift giving program only when your company’s management or sales representatives will accompany the recipient to the event, thus maximizing the potential for enhanced personal relationships.
Timing of gift giving
Gifts should be appropriate to the occasion and to the relationship. Too frequent gifts reduce their perceived value. Consider limiting significant gift-giving to special occasions like holidays, birthdays, anniversaries, etc.
Do Your Homework!
Some companies restrict their employees in accepting gifts. Avoid embarrassing yourself and your customer – Make sure his company policies allow accepting gifts, and what conditions may apply. Often this is resolved with a candid question posed to an assistant or secretary.
Liquor and Wine
Although this type of gift has been a traditional favorite in some circles, it is becoming less popular. It may be offensive to some whose religious or personal standards preclude liquor consumption. Never consider liquor or wine as a corporate gift unless you are absolutely certain it will be appreciated by every recipient.
Government Agencies
Gift giving to government officers to promote goodwill towards your company or industry carries its own set of potential legal and ethical problems. Make sure your plan is carefully developed and reviewed by the attorneys and the CEO before proceeding. Avoid any appearance of impropriety.
News Media
Proactively developing good relationships with the news media is a good idea that may come in handy during a public relations crisis. But most media companies have strict policies about accepting gifts. Generally your gift should not be given to a specific individual, but rather should be something that can be shared by everyone in his office. Go the extra mile to avoid any appearance of offering a bribe.
Check the Tax Laws
Check with your accountant or attorney about the tax implications of the gift you are considering. In some situations high value gifts to employees must be treated as taxable income to the employee or may not be deductible by the employer. If the employee must pay taxes on the gift it may cause him enough frustration to negate the emotional value of the gift.
However, if the dollar value of the gift is relatively low and it is given infrequently it may qualify for the “de minimus benefit”, would be non-taxable to the employee, and would be deductible as a non-wage business expense by the employer. According to an IRS bulletin published on their website March 29, 2006, this could include holiday gifts, occasional tickets for entertainment events, and flowers, fruit, books, etc., provided under special circumstances.
The IRS has ruled that items with a value exceeding $100 could not be considered de minimus, and in some circumstances the dollar limit may be lower. Cash may never be considered a de minimus benefit, nor can gift certificates that are redeemable for any of a significant variety of products. However, gift certificates that can be used only on one type of item are considered tax exempt as de minimus benefits. Please check with your tax attorney for more detailed advice.
Gift Certificates
Not only may gift certificates enjoy some important tax advantages for both the giver and the receiver, they are nearly universally appreciated as equivalent to the item they are good for. So they carry most if not all of the emotional value of the item. They are also significantly more convenient for both giver and receiver. For food gifts, certificates also avoid handling problems and costs, as well as food safety concerns with perishables.
As you consider gift certificate suppliers be sure to explore these important issues:
• For employee gifts, the certificate should be good for only one type of product, rather than a cash-equivalent certificate good for any of a broad variety of items. This will qualify it for the IRS de minimus exclusion, making the gift non-taxable for your employees.
• Make sure the certificates are redeemable at any retailer carrying the item, not just at specific stores. The broader the reach the more convenient it will be for your recipients, especially if they are spread out across a wide geography.
• The supplier should have a proactive retailer pre-selling program in place to make sure retailers will accept his certificate. This may dramatically reduce the frustration of your recipients having to search for a retailer who will accept it.
Wrap It Up
We hope this brief guide to gift giving has been helpful. We welcome your comments, questions, and suggestions.
PFR Corporate Gifts, Inc.
9137 South Monroe Plaza Way, Suite C
Sandy, UT 84070
Tackling the Worldwide Diabetes Epidemic
Tackling the Worldwide Diabetes Epidemic1World Health Organization. "Diabetes Factsheet." November 2008.
Control Diabetes with Nutrition
Julianne Downes, R.D.
Certified Weight Management Trainer
Diabetes is a potentially life-threatening disease that must be managed with healthy eating. When you have diabetes, your body is having trouble using glucose, which is often called blood sugar. This is a big problem, because glucose is your body’s main source of energy.
No matter which type of diabetes you have – type 1 (lack of insulin) or type 2 (resistant to insulin) – a healthy diet is necessary to control the disease and prevent further problems, such as heart and kidney conditions.
There is no longer a “diabetic diet.” People with diabetes simply need to follow the principles of healthy eating that apply to everyone. Along with healthy eating, people with diabetes must monitor their calorie consumption to maintain or lose weight based on their doctor's recommendation. They also need to be aware of four main nutrition factors: carbohydrates, proteins, fats, and sodium.
Carbohydrates
Carbohydrates are the main nutrients that raise blood glucose levels. Both the amount and type of carbohydrate you eat affects your blood glucose, but the amount you eat has a greater effect than the type. People with diabetes should eat controlled portions of nutrient-dense carbohydrates such as fruits, vegetables, and whole grains throughout the day. This will help control blood sugar levels and keep hunger at bay.
Proteins
People with diabetes should keep their protein intake moderate. According to the American Diabetes Association, protein intake higher than 20% of daily calories may put people with diabetes at risk for kidney disease. Choosing smaller, leaner servings of protein will reduce your intake of saturated fat and help keep cholesterol levels in check.
Fats
Many people with diabetes may also have unhealthy blood cholesterol levels and high blood pressure, making a reduction in fat intake necessary. The National Cholesterol Education Program recommends limiting total fat intake to 25–35% of your daily calories. Saturated fat intake should be less than 7% of your total calories. The remainder of fat should come from healthy monounsaturated or polyunsaturated fats.
Sodium
Sodium intake should be no more than 2,300 mg a day, according to the Dietary Guidelines for Americans. If you have high blood pressure, keep your sodium intake under 1,500 mg a day.
Finally, when managing diabetes, pay attention to the food groups. There are six main food groups, which are categorized based on the nutrients they provide and their effect on blood glucose levels. The food groups are starches (foods made from grains), vegetables, fruits, milk and yogurt, meat and meat substitutes, and fats. Grouping the foods this way makes it easy to put together healthy meals.
Meeting with a certified diabetes educator (CDE) or a registered dietitian is a great way to get extra help designing an individual food plan. If you have diabetes, the key is to control the disease with diet and exercise – and medication if necessary – rather than letting diabetes control you.
Julianne Downes, RD
Certified Weight Management Trainer
Reference:
Warshaw, Hope S. Diabetes Meal Planning Made Easy. Virginia: American Diabetes Association, 1996.
Retrieved from The Wellness Wire from AmWay Global. If you would like to subscribe to the Wellness Wire, please email me at jhwallerllc@gmail.com and I will be happy to forward it to you.
The Wellness Wire - Prepare for Cold and Flu Season
Research Scientist, Nutrilite Health Institute
Every year, it happens. People start sneezing, coughing, and complaining about sore throats. It's not just your imagination – colds happen more often during the winter, and flu season is usually from November to March, according to the Centers for Disease Control and Prevention (CDC).
What Causes Colds and the Flu?
Colds and the flu are caused by viruses. These viruses are spread from person to person, usually because of coughing or sneezing. These viruses are very contagious and spread quickly.
The good news is that most people recover from a cold and the flu in a week or two. The bad news is that these viruses wear down your body’s immune system, making you more susceptible to bacterial infections and other diseases. In some cases, severe flu complications can lead to death – especially in older people, young children, and people with chronic health conditions like asthma, diabetes, or heart disease.
Cold and Flu Symptoms
Everyone will have different cold and flu symptoms. Common symptoms include:
- Fever (usually high).
- Headache.
- Tiredness (can be extreme).
- Cough.
- Sore throat.
- Runny or stuffy nose.
- Body aches.
- Diarrhea and vomiting (more common among children than adults).
Get a flu shot. A flu shot is the best way to prevent the flu. Get a shot every year in September or as soon as the vaccine is available. There are a few exceptions to this rule. If you fit into one of the following categories, consult with your doctor before getting a flu shot:
- Have a severe allergy to eggs.
- Have had a severe reaction to the vaccine in the past.
- Have Guillain-Barré Syndrome (GBS).
- Had a flu shot within the past six weeks.
- Are less than six months old.
- Have a moderate or severe illness with fever.
- Avoid close contact with anyone who has a cold or the flu.
- Wash your hands frequently.
- Avoid touching your eyes, nose, or mouth.
- Cover your mouth and nose when sneezing or coughing.
- Stay home when you are sick.
Improve your cold and flu knowledge. The more you know about colds and the flu, the better you can protect yourself. Learn more about these viruses on the CDC website, www.cdc.gov, and take the CDC “Flu IQ Test” at www.cdc.gov/widgets
Yumei Lin, Ph.D.Research Scientist, Nutrilite Health Institute
The Wellness Wire - Stay Healthy This Cold and Flu Season
Dr. Duke Johnson, M.D.
Medical Director, Nutrilite Health Institute
Believe it or not, fall is right around the corner. Before we know it, cold and flu season will return – and that means now is the time to begin thinking about cold and flu prevention. There are many factors that determine our chances for getting a cold or the flu, but all of them fall under two main prevention strategies. The first strategy is reducing our exposure to cold and flu viruses, and the second is helping our immune systems operate at maximum efficiency.
There are several ways to reduce your exposure to cold and flu viruses. The first is washing your hands. It seems simple, but many germs spread after we touch something germy with our hand, and then transfer those germs to our mouth or eyes. For example, someone may cough into their hand and touch a doorknob that we then use. Or, we may shake hands with a co-worker who has a cold and then eat a sandwich. There is no substitute for frequent hand washing, especially before preparing or eating food. I recommend washing with non-antibacterial soaps, because antibacterial soaps can cause rashes with frequent washing, breaking down the natural skin barriers.
Another way to reduce your exposure to cold and flu viruses is to avoid people who are coughing or asking them to “cover their cough.” Many people forget to cover their mouth when they cough, especially after they've been sick for a while.
The second strategy for avoiding the cold and flu is to help your immune system operate at maximum efficiency. One way to do this is to eat well and take a good multivitamin. Our immune systems are very complex and use many different enzymes to help battle viruses. Many of these enzymes need vitamins and minerals to help them perform at their best. When our bodies are missing these vitamins and minerals, our immune system is less able to fight off infections.
The second immune-boosting tactic is to get enough sleep. Sleep deprivation can increase your risk of infection, so try to get between seven and eight hours of sleep per night.
Reducing stress can also improve your immune system's function. Many scientific studies have shown that when we are under stress, our immune system doesn't work as well.1 Some stress-reduction techniques are exercise, yoga, deep breathing, and journaling. My book, Optimal Health Revolution, has a chapter that will teach you the best ways to reduce your stress.
An echinacea supplement may also help boost your body's immune system. It is recommended that this herb be taken at the first sign of a sneeze or sniffle and for no longer than eight weeks at a time.2
Start getting into these habits now, and you'll be fully prepared to help reduce your risk of coming down with a cold or flu this season, and for many years to come.
Suggestions on Supplements
Multi-Vitamin - http://jwaller.qhealthbeauty.com/products/product.aspx?itemno=A4300
Echinacea Tablets - http://jwaller.qhealthbeauty.com/products/product.aspx?itemno=A5986
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Dr. Duke Johnson, M.D.Medical Director, Nutrilite Health Institute
1Stress and the immune system. Robert A. Anderson. Townsend Letter for Doctors and Patients. August–September 2005 i265-266 p106(1).
2“Echinacea.” Clare Hanrahan and Teresa G. Odle. The Gale Encyclopedia of Alternative Medicine. Ed. Jacqueline L. Longe. 2nd ed. Detroit: Gale, 2005. 4 vols. Updated July 1, 2006.
Win a Free Health Assessment
The first 5 People that register for my Blog will get One Free Health Assessment and you have the choice to select which Module you would like to take.
The Health Questionnaire consists of several modules designed to gauge different facets of your nutritional and lifestyle habits. The questions have been created, reviewed, and approved by a team of medical and nutritional experts headed by the Nutrilite Health Institute. Click on the module you wish to take. We encourage you to complete all the modules.Helpful Tip: As each module is taken or updated, more personalized recommendations will be made for you. Check your recommendation report often for updates and additions.
Your Recommendation Report Has Been Generated
General Health ModuleAsks about your lifestyle, activity level, and eating habits. Estimated time to complete this module: 12 minutes.
Heart Health ModuleCenters on how your nutrition and lifestyle habits may affect your cardiovascular health. Estimated time to complete this module: 5 minutes.
Vitamin/Antioxidant ModuleAsks specific questions about your nutritional habits and lifestyle activity, your exposure to free radicals, and your metabolism. Estimated time to complete this module: 8 minutes.
Heart Health Genetic Test ModuleAsks you to supply the results of the optional GENSONA(TM) Heart Health Genetic Test. Estimated time to complete this module: 1 minute.
General Nutrition Genetic Test ModuleAsks you to supply the results of the optional Gensona General Nutrition Genetic Test. Estimated time to complete this module: 2 minutes.
Networking Event for Entrepenuers
Hotep, the founder of Hustle University will be speaking at this innovative event for The Movers & Shakers Summit of Atlanta.
You can find him on http://www.hustleuniversity.org/.
You can also check out any of his books on his site and Amazon.com under Hustle University.
http://www.moversandshakerssummit.com/eventWays to Add Romance to Your Dating Relationship
It is rare to receive any sort of handwritten letter these days, and that's exactly why you should write and mail a love letter to your partner. A simple card with a thoughtful passage will suffice, although a one-page love letter detailing why you think your sweetie is special is a simple romantic idea that can do wonders for any relationship.
You can also leave love letters in specific places you know your date will find and appreciate - such as in their lunch bag, at the bottom of a pair of socks, or scrawled across a cookie with their favorite kind of icing.
Top 10 Love Letter Collections
By Esther Lombardi, About.com
1. 50 Greatest Love Letters of All Timeby David H. Lowenherz. Random House. For this collection, David Lowenherz draws from hundreds of historical sources to find witty, sexy, and touching epistles. What do these letters say about the writers? Read more about history's most famous lovers.
2. Love Lettersby Peter Washington, and Kevin Young (Editor). Alfred A. Knopf, Inc. This collection features 200 love letters from poets and by princes--both fictional and from "real" life. These letters delve into the realms of tragedy and comedy. This book is beautiful, perfect for anytime you're in the mood to read about love.
3. Love Letters: A Romantic Treasuryby Tara McFadden, and Rick Smith (Illustrator). Running Press Book Publishers. From the publisher: "From sweet nothings to the profound insights of a person's soul, love letters capture a rare glimpse of our innermost thoughts and desires. Here we see love as defined by literary greats of the last two centuries, including Franz Kafka, Anais Nin, Jack London, and Vita Sackville-West."
4. The Letters of Abelard and Heloiseby Betty Radice (Editor). Penguin. This collection features the work of Michael Clanchy, the biographer of Abelard. The Letters of Abelard and Heloise features advice from Abelard, as well as the "lost love letters." This book also features a chronology, notes, and maps. You'll get a good sense of the time, and the relationship of Abelard and Heloise--one of the most tragic love stories of all time.
5. Little Book of Love Lettersby Lil Copan, Elizabeth Cody Newenhuyse (Editor). Love letters can be funny, touching, or romantic. Drawing from classic sources, this small volume offers a collection of love letters with a variety of sentiments.
6. A Love No Lessby Pamela Newkirk. Doubleday & Company. This collection features letters of African American lovers. You'll read love letters between slaves, but you'll also discover love letters from Paul Laurence Dunbar, World War II soldiers, and other writers--through time.
7. Love Letters, Lostby Babbette Hines. Princeton. This collection was salvaged form a variety of sources. Babbette Hines also offers suggestions on how to write a love letter.
8. Selected Lettersby Robert Gittings. Oxford University Press. Selected Letters features 170 letters, written between 1816 and 1820. Jon Mee includes an introduction and notes.
9. Journey from withinby Charlotte Perkins Gilman, Mary A. Hill (Editor). Bucknell University Press. Charlotte Perkins Gilman is famous for "Yellow Wallpaper," and for her place in the feminist movement. With this collection, you'll see a whole new side of her life and works. Mary A. Hill includes an introduction and notes to put the letters into context.
10. The Lost Love Letters of Heloise and Abelardby C.J. Mews. Palgrave Macmillan. The relationship--through letters--between Abelard and Heloise have been a matter of some controversy and debate. Read more about the letters.
Romantic Ideas
By Bonny Albo, About.com
Take Notes of What Your Loved One Likes
When your loved one mentions a romantic idea or item in passing that they'd enjoy, write it down on a personalized yet private "romantic idea wish list". There is no need to show your loved one that you have such a list, but make sure these romantic ideas are something you carry around with you at all times (say a piece of paper tucked into a corner of your wallet or a tiny notepad in your purse). Then, when your loved one express interest in a particular item or romantic idea - say a CD, book, movie, trip, culinary experience, concert, sporting event or gizmo - jot it down. When an anniversary, birthday, celebration or "just because" day rolls around, you'll have a large list of romantic ideas and gifts to pick from that will show how much you care and pay attention.
Let her choose her own jewelry
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How to Care for Your Skin - Eczema Skin Care Tips
Eczema Skin Care Tips
By Phylameana lila Desy, About.com
Guest article by Dr. Rita Louise
What is Eczema?Eczema can best be described as a non-contagious skin condition, which is characterized by hot dry itchy skin, with symptoms that often fluctuate seasonally and even over the course of the day. Eczema typically begins in early childhood. Research indicates that eczema may be genetically determined and studies show that there is often a family history of allergies, asthma, eczema or hay fever. Children who experience eczema may also suffer from asthma or hay fever as well.
Like an allergy, eczema tends to flair up when exposed to certain triggers, especially mechanical irritants, allergens, emotional stress, heat and sweating. When exposed to an offending situation, inflammation producing cells come to surface of the skin and release chemicals, leaving the skin red, pealing and thickened. Sometimes tiny blisters form, rupture, weep and crust over.
Eczema most often appears in and round the creases of joints of the arms and legs and around trunk of the body. For some, it also emerges on their hands and on the sloes of their feet. Sufferers also experience an intense itching makes them want to scratch it, causing additional damage which can lead to bleeding and infection.
Solvents, chemicals, detergents, bleach, woolen clothing, skin care products that contain alcohol and certain soaps or fragrances are all considered mechanical irritant that can cause burning, itching or redness to the skin and bring about a flair-up. And while allergens, like food, pollens and pets, do not irritate the skin, they can also trigger a flair-up. The same holds true to emotional stress. Intense emotions such as anger and frustration can flair up symptoms. Many individuals with eczema also do not tolerate extremely hot or cold temperatures as well. High humidity can cause increased sweating, while low humidity can dry the skin.
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Wellness Recommendations for Treating Eczema
- Prevention - The key to controlling eczema is prevention. Avoid or reduce your exposure to things that can irritate your skin such as household cleaners, detergents, certain soaps and wool clothing.
- Moisturize - Use a moisturizer on your skin every day to help keep it soft and flexible.
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- Don't Scratch - Do not scratch even if it itches! Scratching can further irritate the skin and can even cause the skin to break and crack, opening the door to infection.
Identify Your Triggers - Take the time to identify your triggers. This can help you to avoid or limit your exposure to the offending item even better. If you think a food item is causing your problems, talk to your doctor about getting an allergy test or try an elimination diet to help you identify the offending product.
- Keep Hands Dry - Be sure to dry your hands completely after you wash them.
Wear Protective Gloves - Wear gloves when your hands will be exposed to anything that can irritate them.
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- Stress Management - Learn to manage your stress through regular exercise, breathing techniques, biofeedback, meditation and yoga.
Natural Remedies for Eczema
- Gamma-linolenic acid (GLA) has been shown to help reduce the inflammation, dryness and scaleness often associated with eczema. GLA can be found in evening primrose oil, borage oil and currant seed oil.
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- If your skin becomes infected, the herb Oregon grape has been used for hundreds of years to treat infections and a variety of skin problems.
- Natures Sunshine’s Golden Salve is a blend of herbs, oils and beeswax that sooths and moisturizes rough, chafed, chapped skin.
- A homeopathic remedy for eczema may help relieve the itching and irritation associated with eczema and dermatitis of the skin and scalp.
How To Heal a Broken Bone Quickly
By Jonathan Cluett, M.D., About.com
Updated: July 26, 2009
About.com Health's Disease and Condition content is reviewed by the Medical Review Board
Difficulty: Average
Some of these recommendations may be controversial, or unknown the extent to which they affect bone healing. However, this much is clear. Patients who smoke, have a much longer average time to healing, and a much higher risk of developing a nonunion (non-healing of the bone). Smoking alters the blood flow to bone, and it is that blood flow that delivers the necessary nutrients and cells to allow the bone to heal.
Ensure you are consuming the recommended dose of calcium, and if not, try to consume more natural calcium--or consider a supplement. Taking mega-doses of calcium does not help a bone heal faster.
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Surgery creates potential risks, so these options much be weighed carefully. However, there may be options which alter the time it takes for a bone to heal.
Electrical Stimulation
Ultrasound Treatment
Magnets
Getting Back on Track After a Setback: Part I
Sean Foy, M.A.
President, Personal Wellness Corporation
Sickness or disability does not define who we are or what we can accomplish. Exercise is possible, even for people with issues like arthritis, cancer, chronic fatigue syndrome, exercise-induced asthma, fibromyalgia, high blood pressure, diabetes, and heart disease. I've seen it happen! Of course, you should always consult your doctor before beginning an exercise program when you have an injury or chronic condition.
If you have an acute illness or injury, you’ll need to recuperate before you can resume exercising. But if you have a chronic health challenge or longstanding difficulty, you'll need to find ways of working around it.
In the past, doctors often told people with chronic ailments to restrict their activity. Many people with a chronic condition became inactive due to pain, discomfort, limited range of motion, lack of motivation, or fear. But, inactivity leads to a decline in strength and stamina. So if you have been sedentary because of a health issue, muscle loss, weight gain, depression, or fatigue, you may be worse off now than when you were first diagnosed. Plus, you are at greater risk for further injury.
These days, the medical community has changed its approach. While each chronic condition has a different treatment plan, the best advice is usually to get moving again! Remember, you should always consult your doctor before beginning an exercise program when you have an injury or chronic condition.
Bouncing Back After a Setback
If you are recovering from an illness like the flu, or if you've gone several weeks without exercising for any reason, don't try to restart your routine the same place you left off. It's important to give your muscles, ligaments, and tendons the opportunity to get stronger again. This will help protect you from injury as you work back up to your previous fitness level. For a healthy and safe recovery after a break from exercise, follow these tips:
- Decrease the fitness intensity level of your aerobic workouts. For example, if you were previously exercising at level 8 on a fitness intensity scale of 0 to 10, decrease your intensity to level 6.
- For your resistance exercises, temporarily decrease your weight selection by 30% to 50%.
- As a general rule, take it easy for the same amount of time you were sick. At minimum, scale back on your exercise intensity for one week.
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Cholesterol by the Numbers
Cholesterol by the Numbers
Micheline Vargas, DrPH, RCEP
Research Scientist, Nutrition Investigations
Elevated cholesterol is associated with an increased risk of heart disease. So, what is a healthy cholesterol level and what can you do to improve it? The National Cholesterol Education Program (NCEP) guidelines can help. The goal of these guidelines is decreasing total and LDL cholesterol levels while maintaining or increasing your HDL cholesterol level.
Table 1: Cholesterol Classification (mg/dL)
| Total Cholesterol | LDL Cholesterol | HDL Cholesterol |
|---|---|---|
| Desirable = <> | Optimal = < optimal =""> | High (good) = ≥ 60 |
| Borderline High = 200–239 | Borderline High = 130–159 High = 160–189 | Low (poor) = <> |
| High = ≥ 240 | Very High = ≥ 190 |
If your total and LDL cholesterol levels are too high, smart food choices can help. These include:
- Consume a variety of fruits, vegetables, and whole grain, high-fiber foods.
- Minimize your intake of sugary foods and beverages.
- Prepare and choose foods with little salt.
- Eat legumes, lean meats, and poultry without the skin.
- Replace some animal products with soy protein.
- Eat fatty fish, such as salmon or tuna, at least twice a week.
- Choose fat-free or low-fat dairy products.
- Limit saturated fat and trans-fat intake.
In a healthy, low-cholesterol diet, most of your dietary fat should come from monounsaturated and polyunsaturated fats. These types of fats are found in nuts, seeds, fish, and vegetable oils. In addition, most people should limit cholesterol intake to less than 300 mg a day. If your LDL level is more than 100 mg/dL or if you have heart disease, limit your cholesterol intake to less than 200 mg a day. Then, follow the “Therapeutic Lifestyle Changes” (TLC) Diet created by the NCEP. Table 2 outlines the key components of the TLC Diet.
Table 2: TLC Diet
| Nutrient | Recommendation |
|---|---|
| Saturated Fat* | Less than 7% total calories |
| Polyunsaturated Fat | Up to 10% of total calories |
| Monounsaturated Fat | Up to 20% of total calories |
| Total Fat | 25–35% of total calories |
| Carbohydrate | 50–60% of total calories |
| Fiber | 20–30 grams per day |
| Protein | Approximately 15% of total calories |
| Cholesterol* | Less than 200 mg per day |
| Plant Stanols / Sterols** | 2 grams |
| Increased Viscous (soluble) fiber** | 10–25 grams per day |
| Total Calories (energy) | Balance energy intake and expenditure to prevent weight gain |
*LDL-raising nutrients
**Therapeutic options for LDL-lowering
Certain supplements and foods may also help lower your cholesterol when added to a healthy diet. These include isolated garlic compounds, oats, flaxseed, fish oils, calcium, and magnesium. Remember, by learning to make smart choices you can enjoy flavorful foods and manage your cholesterol at the same time!
Micheline Vargas, DrPH, RCEP
Nutrilite Health Institute
Research Scientist, Nutrition Investigations
Cholesterol-cutting Nutrition Tips
Cholesterol-cutting Nutrition Tips
Lisa Kirkman, M.S., R.D.
Amway Global Health Instructor
Research shows that almost half of North American adults, over the age of 20, have high cholesterol.1 It has been shown that the simple act of eating a healthy diet can help you lower your cholesterol and maintain healthy cholesterol levels. These healthy-eating tips will help you reach your heart-health goals.
Cholesterol-cutting Foods
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Eat your oats. Research suggests the soluble fiber (beta glucan) found in oats may help reduce both total cholesterol and the “bad” LDL cholesterol.2 If you're not a fan of oatmeal, try oat cereal or an oat bran muffin.
Sprinkle some flaxseeds. Flaxseeds contain lignan and soluble fiber, which may help block the formation of LDL cholesterol and help your body get rid of cholesterol.3 Flaxseeds’ mildly nutty flavor is a complement to salads, cereal, yogurt, and homemade breads or muffins.
Snack on nuts. Nuts are high in heart-healthy monounsaturated fats, which may help lower LDL cholesterol.4 Almonds, walnuts, and cashews are rich sources of monounsaturated fats and can be eaten as snacks, sprinkled on salads, and added to your oatmeal, cereal, or yogurt.
Sneak in some soy. Many people think soy is only for serious vegetarians, but it's actually an excellent source of complete protein for everyone. Soy also contains healthful compounds that may help reduce total cholesterol and LDL cholesterol.5 Try making a fruit smoothie with frozen fruit, vanilla soy milk, and a soy-based protein powder; also try snacking on soy nuts or sneaking tofu into soups, chili, or lasagna.
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Focus on fish. The American Heart Association recommends eating fatty fish – such as salmon, albacore tuna, mackerel, lake trout, herring, and sardines – at least twice a week to promote heart health. If you don’t like fish, consider taking a high-quality fish oil supplement containing one to three grams of omega-3 fatty acids.
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Get some garlic. Garlic may help reduce total and LDL cholesterol.6 If you’re not up for eating one to two cloves daily, consider a garlic supplement containing allicin, garlic’s active compound.
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Sip some green tea. Green tea has been shown to lower total cholesterol and LDL cholesterol while raising your “good” HDL cholesterol.7 But, much of this research is based on the amount of tea consumed in Asian countries – three cups a day. If you don't drink a lot of green tea, a supplement containing green tea extracts and its active compounds – theaflavins and catechins – may help.
Heart Healthy Alternatives
Certain foods can contribute to high cholesterol if eaten on a regular basis. While forbidding foods is never a good idea, a successful strategy is finding healthier alternatives to most of these cholesterol-promoting foods.
| Instead of This … | Choose This … |
|---|---|
| 2% or whole milk | 1% or fat-free milk |
| Yellow cheese | Low-fat mozzarella cheese |
| Whole eggs | Two egg whites with one yolk or egg substitute |
| Beef or dark meat | White meat chicken or turkey |
| Fried foods | Baked, broiled, or steamed foods |
| Regular mayonnaise | Canola oil- or olive oil-based mayonnaise |
| Butter or margarine | Olive oil- based “margarine” spread (such as Olivio) |
| Sour cream | Low-fat or fat-free sour cream |
| Cream cheese | Low-fat or fat-free cream cheese, natural peanut butter, or almond butter |
| Chips, crackers, and cookies | Whole grain snacks that are low-fat and trans-fat free such as popcorn, whole grain crackers, nuts, trans-fat free meal replacement or snack bars |
| Fried fish | Baked or broiled salmon, lake trout, mackerel, and albacore tuna |
Gradual Changes Win the Race
Don’t change your entire diet overnight. Make one dietary change at a time and move forward gradually. Changes are more likely to become permanent if they're done at a slow, comfortable pace – just don’t lose focus. The more heart-healthy lifestyle changes you make, the greater positive impact it will have on your cholesterol and your overall health.
Lisa Kirkman, M.S., R.D.
Amway Global Health Instructor
1 americanheart.org
2 Oat [beta ]-glucan lowers total and LDL-cholesterol. Sylvia Pomeroy, Richard Tupper, Marja Cehun-Aders, Paul Nestel. Australian Journal of Nutrition and Dietetics. March 2001 v58 i1 p51(5).
3 “Flaxseed.” Greg Annussek. and Rebecca J. Frey, PhD. The Gale Encyclopedia of Alternative Medicine. Ed. Jacqueline L. Longe. 2nd ed. Detroit: Gale, 2005. 4 vols. Updated July 1, 2006.
4 Oh (Nutritious) Nuts! Harvard Health Commentaries. Jan 3, 2007 pNA.
5 Soy isoflavones lower serum total and LDL cholesterol in humans: a meta-analysis of 11 randomized controlled trials. Kyoko Taku, Keizo Umegaki, Yoko Sato, Yuko Taki, Kaori Endoh, Shaw Watanabe. American Journal of Clinical Nutrition. April 2007 v85 i4 p1148(9).
6 “Garlic.” Patience Paradox. and Teresa G. Odle. The Gale Encyclopedia of Alternative Medicine. Ed. Jacqueline L. Longe. 2nd ed. Detroit: Gale, 2005. 4 vols. Updated July 1, 2006.
7 “Green tea.” Paula Ford-Martin. and Teresa G. Odle. The Gale Encyclopedia of Alternative Medicine. Ed. Jacqueline L. Longe. 2nd ed. Detroit: Gale, 2005. 4 vols. Updated July 1, 2006.
