Ask Yourself...

Sometimes, money can buy stuff that makes us happy. But, before opening our wallets, we should pause and mentally ask ourselves a few questions which must be answered honestly. Only then, will we know if we are investing in something that will truly add joy and/or utility to our lives.

Ask yourself...

• Is this something I will use at least once a week?

• Will this thing be useful for at least a year?

• Will this thing make me smile each time I use or wear it?
  

• Am I hoping that this thing will make me as thin and beautiful as the model in the ad?

• What am I willing to give up for this purchase?

• Can I wait until this thing goes on sale?

A Bit of Humour

A man was lying on the grass and looking up at the clouds. He was identifying shapes when he decided to talk to God. "God," he asked, "how long is a million years?"

God replied, "In my frame of reference, it's about a minute."

The man asked, "God, how much is a million dollars?"

God replied, "To Me, it's a penny."

The man then asked, "God, may I have a penny?

God replied, "In a minute."

Source: God Jokes

Better Sleep On A Budget

According to clinical psychologist, Dr. Michael Breus, more than 70% of North Americans are sleep deprived.

He provides the following tips to help decrease our sleep debts:

• Wake up to the light. Sleep with the shades open and allow natural light to enter the room and wake you up at an appropriate time.

• Once you are up, turn on all the lights.
  

• Position the alarm clock so it cannot be seen once in bed.

• Avoid napping the day before and three days after the seasonal time change. Naps can actually make it harder to fall asleep.

• Exercise on a regular basis. Try to schedule workouts several hours prior to turning in.
  

Dieting on a Budget

According to the experts, no more than 30% of our calories should be coming from fat. And that should be good fat, like the type in olive oil and fish containing omega-3 fatty acids.

Consider the following fat-busting tactics:

• Spread your fat throughout the day.
  

• Use wine, herbs and spices, broth or juices (lemon, orange or tomato) to cook vegetables.

• Switch from high-fat meats such as ribs and sausages to leaner cuts like skinless chicken, turkey breast, or fish.

• Use more egg whites and less yolks. Two scrambled eggs have a fat content of 5 grams compared to two scrambled whites which have less than 1 gram.

• Be careful at the salad bar. Use a regular spoon instead of a large ladle when pouring salad dressing.

A Cranberry Remedy

According to researcher, Amy Howell of Rutgers University, drinking cranberry juice beverages or eating cranberries regularly can lower the odds of getting a urinary tract infection in women who get recurrent infections. "Drinking one to two glasses of cranberry juice cocktail a day is really all you need," says Howell.

Cranberry juice is a good source of calcium--it strengthens teeth and bones and helps prevent osteoporosis. It is also effective in reducing harmful bacteria in the mouth and preventing plaque formation.

Other benefits of cranberry juice include...

• Breaking down and preventing the formation of kidney stones.
• Slowing down the aging process and breaking down breast cancer cells.
• Decreasing the problem of cellulite and improving overall skin health.
  

Cranberry juice is too astringent to drink straight. So, companies sell "cocktails" which can contain large amounts of sugar. Ocean Spray Low Calorie Cranberry Cocktail is about 27% cranberry juice and 73% water plus the safe artificial sweetener, sucralose. It's a good way to get the benefits of cranberry for only 40 calories.

The Joy of Yawning

According to the authors of the book, How God Changes Your Brian, yawning is one of the best-kept secrets in neuroscience. Both Dr. Andrew Newberg and therapist, Mark Robert Waldman believe that yawning should be integrated into all exercise and stress reduction programs.

Brain-scan studies have shown that yawning activates the precuneus, a tiny structure in the folds of the parietal lobe. The precuneus plays a central role in consciousness, self-reflection, and memory retrieval. This is one of the hardest hit areas by Alzheimer's and other age-related diseases. Yawning also helps regulate the temperature and metabolism of your brain.

Evidence has shown that yawning helps individuals on military assignment perform their tasks with greater accuracy and ease. And, Olympic athletes yawn before performing.

So, if you want to maintain a healthy brain, yawn...

• When you wake up.
• When you are confronting a difficult problem at work.
• When you prepare to go to sleep.
• Whenever you feel anger, anxiety, or stress.
• Before giving an important talk.
• Before you take a test.
• While you meditate or pray.
  

The authors suggest that you may have to fake six or seven yawns before a real one will emerge.

Sharing Recipes--Chocolate Zucchini Cake

This easy-to-make cake is both nutritious and delicious. Adults and children alike will find it hard to resist the combination of zucchini, chocolate chips, and cinnamon.

Enjoy!



Ingredients

1 3/4 whole grain pastry flour
1 1/2 tsp baking powder
1/2 tsp baking soda
1 1/2 tsp cinnamon
1/4 tsp salt
2 eggs
1/3 cup brown sugar
1/2 cup plain yogurt
1/3 cup canola oil
2 tsp vanilla extract
1 1/2cups shredded zucchini
3/4 cup semi-sweet chocolate chips

Procedure

• Preheat oven to 350 degrees Fahrenheit.
• Line a 8" x 8" baking pan with aluminum foil
• Coat the foil with cooking spray.
• In a large bowl, combine the flour, baking powder, baking soda, cinnamon, and salt.
• In a separate bowl, beat the eggs, sugar, yogurt, oil, and vanilla with a wire whisk. Stir in the zucchini and chocolate chips.
• Add the zucchini mixture to the flour mixture and stir until blended.
• Scrape into the prepared pan.
• Bake for 40 minutes or until a wooden pick inserted into the center comes out clean.
• Let the cake cool for 30 minutes.

Makes 16 servings

Antioxidant Power

Different types of antioxidants are found in fruits and vegetables. They help to prevent and repair the damage that can be caused by free radicals and other toxins in the environment. These toxins attack our cells and can cause heart disease, cancer, eye disease, Alzheimer's...

The more antioxidants we eat, the more protected we are against disease and the effects of aging. It is not necessary to take vitamin pills or supplements as long as we eat a variety of fruits and vegetables daily.

Although the research is still evolving, scientists have offered the following suggestions:

• Broccoli, cabbage, and Brussels sprouts may prevent colon cancer and heart disease.

• Onions, garlic, and leeks may prevent stomach cancer and heart disease.

• Spinach and collards may prevent colon cancer, stomach cancer, eye diseases, and heart disease.

• Tomatoes and watermelon may prevent prostate, stomach, and lung cancer.

• Carrots and sweet potatoes may prevent breast, stomach, mouth, throat and lung cancer.

• Blueberries, strawberries, apples, red grapes, red cabbage, beets, and plums may prevent cardiovascular disease.

Better Sleep On A Budget

Getting a good night's sleep is a challenge for most of us. Most of us have one or more of the following issues--tossing and turning for more than 20 minutes before falling asleep, waking up at least once each night, getting less than 7 hours of sleep.

Here are a few of his tips from Ronald Kotler's best-selling book, 365 Ways to Get a Good Night's Sleep:

• Prepare for the next day before going to bed. Have clothes, purses, bags, and lunches lined up and ready to go.

• Use your weekends to catch up on your sleep, especially if you had a week of five-hour nights.

• Make lists in your head of all the shoes in your closet, names of your elementary school teachers, or anything else of a mundane nature.

• Make sure you have a good mattress. Check for lumps, tears, sags, or smells.

• If you snore, have it checked. You could be suffering from sleep apnea.

• Gently stretch before going to bed.

• Get your B12 levels checked. A deficiency in this vitamin is associated with depression, bad temper, apathy, and a number of psychiatric disturbances.

Boosting the Immune System

In addition to improving eating habits, it is also important to pinpoint and avoid any flu germs lurking in unlikely places.

I will make sure I wash my hands thoroughly or use a hand sanitizer whenever I encounter the following situations:

• Soap dispensers in public washrooms are rarely cleaned.

• Tiny buttons on elevators, telephones, vending machines, and bank machines are used frequently and not always cleaned on a regular basis.

• E. coli bacterium is common on shopping carts. It is a good idea to wipe the cart and hands with a sanitizer.

• Restaurant menus are rarely cleaned and should be kept away from plates and flatware.

• Ketchup and condiment bottles can be crawling with germs.

• A TV remote control is the dirtiest object in a hotel room.

More Brainpower On A Budget

Each weekday afternoon, I look forward to watching Dr. Oz on television, and I also enjoy reading his weekly column in The Toronto Star. I appreciate all his advice, especially that which pertains to improving brain function. As the daughter of parents with Alzheimer's and Parkinson's diseases, I am always on the lookout for new ways to increase my brainpower.

I found the following suggestions very easy to implement:

• If we get 55 micrograms of selenium daily, it is possible for the brain to perform as well as someone who is 10 years younger. One egg has 14 mcg and a slice of whole-grain bread has 10 mcg.

• Three or four servings of dark, leafy greens like spinach and kale can slow mental decline by as much as 40%.

• Compounds in blueberries can protect the brain against inflammation which is linked to Alzheimer's disease.

• Turmeric, which is found in yellow mustard, will also guard against inflammation. All that is needed is 17 mg of turmeric a day, about a teaspoon of mustard.

• Salmon, trout, and walnuts contain omega-3s which help keep the brain young.

A Bit of Humour

A man sees a beautiful woman at the end of the bar. He walks up to her and asks, "Where have you been all my life?"

"Well," she says, "for the first half of it, I wasn't even born."

Source: Readers' Digest

Fidgeting

While reading Ultra Metabolism by Mark Hyman, I discovered more information on fidgeting, also known as "interindividual variation in posture allocation."

In the United States, the Department of Health and Human Services implemented a Small Steps campaign which provides a variety of ways to adjust your "posture allocation" or increase your fidgeting.

• Do sit-ups or any form of activity in front of the television.
• Walk during your lunch hour.
• Take a family walk after dinner.
• Get a dog and walk it.
• Get off the train or bus a stop early and walk.
• Bicycle to the store instead of driving.
• Wash your car by hand.
• Pace the sidelines at the children's athletic games.
• Play with your children thirty minutes a day.
• Walk briskly in the mall.
• Walk to a co-worker's desk instead of sending an email.
• Use a snow shovel instead of a snow blower.
  
• When walking, go up the hills instead of around them.

Sharing Recipes--Zucchini Squares

This quick and easy-to-prepare recipe can serve as a main entree or a side dish. The squares can be served warm or cold.

Enjoy!


Ingredients

2 eggs
5 egg whites
4 cups shredded zucchini
1 1/2 cups shredded mozzarella cheese
1 cup chopped onions
1/2 cup grated Parmesan cheese
1/2 cup all-purpose flour
1 tbsp chopped fresh dill
1/4 tsp baking powder

Procedure

• Preheat the oven to 350 degrees Fahrenheit.
• Coat a 9" x 13" non-stick baking dish with cooking spray.
• In a large bowl, beat together the eggs and egg whites.
• Stir in the remaining ingredients.
  
• Spoon the mixture into the prepared dish.
• Bake for 30 to 35 minutes or until a toothpick inserted in the center comes out clean.
• Cool in the pan for 5 minutes.
• Cut into squares

Makes 24 squares

Taking Precautions With Your Cell Phone

In his book, Anticancer, David Servan-Schreiber, makes it very clear that there is no definite proof that the electromagnetic fields of cell phones have carcinogenic effects. But, with over four billion cell phone users on the planet, even a small risk could translate into many illnesses and deaths.

More research is needed. Part of the problem is that people have not been using cell phones long enough to draw any concrete conclusions. Widespread cell phone use did not begin until the mid 1990s and the number of people who spend time on their mobile phones has increased exponentially.

In the meantime, consider the following precautionary measures suggested by Dr. Servan-Schreiber:

• Children under twelve years of age should use a cell phone only in emergencies. Their organs are developing and most sensitive to any possible effects of exposure to electromagnetic fields.

• Try to use the speaker phone or a hands-free device. The amplitude of the electromagnetic field is four times lower at a distance of 10 cm (4 inches) and 50 times lower at 1 metre (3 feet).

• Stand away from a person using a cell phone and avoid using your phone on subways, trains, or buses where you can passively expose your neighbours to your phone's magnetic fields.

• When speaking, switch sides regularly. Try to limit the duration of each call.
  

• Avoid using your cell phone when the signal is weak or when moving at high speed. Repeated attempts to connect to a new transmission antenna result in increased electromagnetic power.

• Whenever possible, communicate via text messaging rather than making a call.

Boosting the Immune System

I have decided not to get the H1N1 vaccine. Instead, I am focusing on keeping my immune system strong. If the system is working properly, it will protect the body from attack by microorganisms, abnormal cells, and chemicals.

I strongly believe that the right diet is critical to a strong immune system. I am making a special effort to include the following foods in my daily diet.

• Omega-3 and Omega-6 fatty acids help in immune function. These can be found in cold-water fish and flaxseed. Each morning, I have 2 tablespoons of ground flaxseed in my smoothie, and I try to have salmon 1-2 times a week.

• Vitamin E can also assist in the production of antibodies. It can be found in oils, nuts, and avocados.

• Vitamin C assists in the building and maintaining of mucous membranes and collagen. I am not overly fond of oranges. Instead, I have 2 kiwis a day and have roasted red peppers 2-3 times a week.

• Probiotics are friendly bacteria which can help improve immune responses against viruses. I have 1/2 to 1 cup of yogurt daily.
  

• Iron is needed to produce hemoglobin which transports oxygen throughout the body. I try to have at least one serving of red meat each week. I also enjoy eating eggs and dried fruits which are excellent sources of iron.

• Proteins are central to the proper functioning of the immune system. Each morning, I have one scoop of whey protein which contains 23 grams of protein--a great start to the day.

Fidgeting

I was fascinated by the following study conducted at the Mayo Clinic:

The Mayo Clinic researchers equipped people with special clothing containing sensors that measured every calorie they burned by moving. They found that those little motions--scratching your head, getting up and stretching at commercial time, moving to another chair--make a huge difference. The "skinny" people tended to fidget away 350 calories a day more than the "overweight" people. That adds up to 35 pounds a year!

Now, some people are better at being still while others cannot sit still. It may be difficult to change our unconscious tendencies, but we can change our environments. Consider the following tips which can make our lives less convenient and a little more "fidgety".

• Take the stairs.
  

• Don't waste time looking for the closest parking spot. Park so you have to walk awhile.

• When you watch television, get up and stretch periodically.

• Whenever you think of a task that needs to be done, get up and do it. Do not procrastinate.

• Keep dumbbells near your sofa, office, or reading area. Several times a day, stop and do a short routine to exercise your upper body.
  

A Bit of Humour

A rabbi and a priest met at the town's annual picnic. They were old friends and began their usual banter.

"This ham is delicious," the priest teased the rabbi. "Your really ought to try it. I know it's against your religion, but you haven't lived until you've tried Mrs. Hall's prized Virginia ham. Tell me, when are you going to break down and have some?"

The rabbi looked at his friend with a big grin and said, "At your wedding."

Source: Readers' Digest

Baby Steps Into the Unknown

Whenever we are anxious, our instinct is to stay put. Although this is comforting, it does cut us off from opportunities to grow and improve our circumstances. In his upcoming book, Change Your Brain...Change Your Body, Dr. Daniel Amen provides a few tips that will help us set change in motion.

The following baby steps are either low-cost or no-cost and are designed to have a domino effect on our lives.

• Buy or borrow a magazine that you don't usually read but interests you.

• Ask a friend or relative with very different tastes if you could borrow his/her favourite book.

• When renting or borrowing a DVD, browse through a section you normally pass over (science fiction, foreign films, documentaries).

• Use familiar food in a different way. Consider adding slices of peeled oranges or other fruits to your usual salad. Substitute chicken broth for milk in your favourite mashed potato recipe.

• Buy an unfamiliar food like daikon, quinoa, or bresaola. Then, find a recipe and make a meal using it.

• Sleep on the opposite side of the bed. You will have a different perspective when you wake up in the morning.

• Reconnect with a friend you haven't seen for awhile.

• Rearrange the furniture in one room of your home.
  

• Think back to a favourite hangout or activity from your high school or university days. Revisit the place or activity and watch your mindset change.

Avoiding PERC

I was shocked to discover that the clothes I send to the cleaners are being washed in a solvent that has been classified as a "probably human carcinogen" by the World Health Organization.

Perchloroethylene, or PERC, is used by three out of four dry cleaners. Whenever we pick up our clothes at the cleaners, we get a whiff of its strong, fresh scent. And, many of us appreciate that "like-new look" that it gives many of our more expensive clothes. We know that our clothes will not shrink or fade and they will last longer.

According to Consumer Reports Magazine, there is "a small but definitely increased risk of cancer from wearing freshly dry-cleaned clothes once or twice a week." Other negative effects could include: dizziness, fatigue, headaches, irritation to the skin, eyes, nose, and throat.

So, what can we do?

• Stop buying clothes that require dry cleaning.

• Investigate cleaners who are using more environmentally-safe methods. "Wet cleaning" washes garments using special soap and plain water.

• When picking up your clothes from the cleaners, unwrap them and air them out as soon as you get home. It would be a good idea to take the plastic bag off before entering the house.

• Anyone who lives or works in a building that has a PERC dry cleaner, should ask the Ministry of Health to check the level of PERC in the air.

Spicing It Up With Sage

Sage is a silvery-green plant which was first grown in the regions around the Mediterranean. Today, it also grown in many parts of North America.

This flavourful herb contains antioxidants and has been used for a variety of culinary and medicinal purposes. In many European countries, sage is used as a gargle for sore throat and inflammation of the mouth and gums. It is also commonly used for upset stomach, symptoms of menopause, rheumatism, and strengthening the nervous system.

Modern research has shown that sage reduces perspiration by about 50%. The German government approved the use of sage infusion to treat excessive perspiration. today, there are sage-based natural deodorants sold at most health food stores.

It may also help keep the brain sharp--it contains compounds similar to those used to treat Alzheimer's Disease.

Making Sage Tea...

• Add 3 grams of sage leaf to 150 ml of boiling water.

• Strain after 10 minutes and then let cool. The resulting tea can be used as a mouthwash or gargle a few times a day.