Saturday, April 04, 2009

Fwd: Your Health for Saturday April 4, 2009

interesting - you are what you eat


 
 
 

 
 
 
 
 

Your Health
For You
Saturday April 4, 2009

Your Health: Simples Steps Boost Brain Function; Reduce Alzheimer's Risk

Rallie McAllister, M.D., M.P.H.

One of the most unsettling realities associated with growing older is the loss of mental sharpness. It's bad enough that you have to wear reading glasses, but constantly forgetting where you left them is even worse.

With age, everyone has occasional lapses in memory. It's not uncommon to misplace your glasses and car keys, or to forget the names of people you rarely see.

Forgetting the names of family members and familiar objects, on the other hand, isn't a normal part of aging. In some cases, increasing forgetfulness may be an indication of Alzheimer's disease, a debilitating condition that can rob people of the ability to remember, reason and learn.

Alzheimer's disease doesn't occur overnight. It is typically preceded by mild cognitive impairment -- a stage between normal age-related changes and dementia that is marked by minor memory loss and bouts of confusion.

While prescription drugs are available to treat the symptoms of Alzheimer's, these medications don't address the underlying causes of the disease. The good news is that by making a few changes in your diet, you may be able to delay or even prevent the onset of mild cognitive impairment and Alzheimer's disease.

The results of a recent study published in Archives of Neurology suggest that following the Mediterranean diet can significantly reduce the risk of cognitive impairment. The Mediterranean diet includes high intakes of fish, vegetables and unsaturated fatty acids, along with moderate alcohol consumption and low intakes of dairy products, meat and saturated fats.

In a study conducted at Columbia University Medical Center in New York, researchers analyzed the eating habits and brain function of nearly 1,400 older adults. Over a four-year period, individuals with normal brain function who followed the Mediterranean diet were found to have a 28 percent lower risk of developing mild cognitive impairment compared to those consuming a typical American diet.

Among individuals with mild cognitive impairment at the beginning of the study, those who adhered to the Mediterranean diet had a 48 percent lower risk of developing Alzheimer's disease compared to those whose diets were less wholesome.

If you're not ready to completely overhaul your diet, making a few simple changes in your eating habits can have a big impact on brain health and performance. Including more fish in your diet is an excellent place to start.

Weekly consumption of fish has been shown to slow the rate of cognitive decline and reduce the risk of Alzheimer's disease among older adults. If you're not a fan of finned foods, regular consumption of fish-oil capsules appears to provide similar benefits.

Eating curried foods can boost brainpower and reduce the risk of dementia, thanks to a chemical compound in turmeric, the spice used to flavor curry powders.

In a study of more than a thousand elderly Asian adults, researchers in Singapore found that individuals who ate curried foods often or even occasionally scored significantly higher on tests of cognitive function than those who rarely or never ate the spice. In India, where curry consumption is commonplace, the prevalence of Alzheimer's disease is among the lowest in the world.

Regular consumption of dark chocolate, wine and tea has been shown to enhance brain performance. In a study of more than 2,000 older adults, researchers from Oxford University in England found that those who habitually consumed chocolate, wine or tea scored significantly higher on tests of cognitive performance than those who did not.

Italian researchers recently reported that older adults with mild cognitive impairment who drank one glass of wine daily developed dementia at an 85 percent slower rate compared to those who never imbibed. In addition to drinking wine, moderate coffee consumption appears to offer a number of important perks for the brain.

Researchers at the University of North Dakota reported that a daily jolt of java can enhance brain function and help protect against Alzheimer's disease. Compared to women who didn't drink coffee, female coffee drinkers were nearly 70 percent less likely to have memory decline at age 80 or older.

If you don't enjoy wine, tea or coffee, pomegranate juice may be the ideal brain-boosting beverage for you. Scientists at Loma Linda University in California found that drinking a glass of the juice each day helps slow the development and progression of Alzheimer's disease.

Mild cognitive impairment with aging isn't inevitable, and Alzheimer's disease may be entirely preventable. Making a few simple changes in your diet can help keep your brain healthy and your mind sharp for years to come.

========

Rallie McAllister is a board-certified family physician, speaker and the author of several books, including "Healthy Lunchbox: The Working Mom's Guide to Keeping You and Your Kids Trim." Her Website is www.rallieonhealth.com. To find out more about Rallie McAllister, M.D., and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate Web page at www.creators.com.


Copyright 2009 Creators Syndicate Inc.

Read more about Rallie McAllister, M.D., M.P.H. at ArcaMax.com.

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Back to Eden communities
Sunridge -261 Oakhill Drive, Brantford
New Beginnings -23 Richards Ridgetown

backtoeden.ontario@gmail.com
www.backtoeden.bravehost.com
"Building elder peer communities that are cozy,caring and comfortable" -quality 24/7 care

Wednesday, April 01, 2009

leadership

Lessons in Great Leadership: Leading People Through Change
Chris Lytle,

Japan's prime minister from 1998 to 2000, Keizo Obuchi, wrote an article in the International Herald Tribune that provides us with three quick leadership lessons. He writes:

"The systems and processes that made us so successful in the past no longer work. They have become heavy shackles that hold us down. It is not easy to abandon the formula for previous success. Yet we realize the world has changed."

These could have been the words of a group head explaining the latest earning report to the analysts or the words of a GM whose "heritage" format was under attack.

Leadership Lesson #1: Acknowledge that things are going to be different and not necessarily pleasant for a while.

Obuchi continues, "Painful structural changes are under way. Our country, which once prided itself on its "lifetime employment" practices -- once hired, a graduate was guaranteed work at the same company until retirement -- today has an unemployment rate higher than that of the United States. Japanese companies can no longer afford to make social stability a priority and keep workers on the payroll regardless of earnings. So unemployment is not just an indicator of our immediate economic problems, it is a byproduct of our transition to a new economy."

Leadership Lesson #2: Followers already know change is painful. They need to know why it's worth it.

Great leaders take the time to explain what is happening and why. They use the word "because" a lot. Workers are more willing to put up with change when they feel someone is in charge and there is light at the end of the tunnel. People who are used to one way of doing business will go through predictable passages when change occurs.

1. Denial. This is when you must provide as much information as possible.

2. Resistance. Allow people to talk about their concerns, and listen more than you talk.

3. Exploration. Once people go through the first two stages, they start to look for ways to deal with their new situation.

4. Re-commitment. If you've done a good job of leading people through change, you will have new bursts of creativity and loyalty from workers who have made it through the storm.

Leadership Lesson #3: Paint a picture of the future.

That's the "vision thing."

Obuchi concludes, "When Japan overcomes its current economic difficulties, it will emerge a more vibrant and flexible society. We will be in an even stronger position to support the values that we share so deeply with the United States--freedom, democracy and respect for human rights."

Peter Drucker (and there is only one other Higher Authority) put it like this. "What you have to do and the way you have to do it is incredibly simple. Whether you are willing to do it, that's another matter."

What leaders have to do today is lead people through change. It's as simple as 1-2-3. Acknowledge, explain why, and paint a picture of the future.

Tuesday, March 24, 2009

Thinking of Selling an Older House?

Hello b!

s has sent you this link to the following article
which appears on the Bottom Line Secrets Web site:

Thinking of Selling an Older House? http://www.bottomlinesecrets.com/article.html?article_id=42415

_____________________________________________________
Spring project
_____________________________________________________

Insider's tip: This article is one of many on the
Bottom Line Secrets Web site. Sign up for Jessica
Kent's FREE Weekly Secrets E-mail -- with useful
information that you can use to live a happier,
healthier and wealthier life.

http://www.BottomLineSecrets.com/email

____________________________________________________

Copyright 2009 by Boardroom Inc.

Zander: Forgive Others... for Your Own Sake

Hello B!

sieg has sent you this link to the following article
which appears on the Bottom Line Secrets Web site:

Zander: Forgive Others... for Your Own Sake http://www.bottomlinesecrets.com/article.html?article_id=48026

_____________________________________________________
Time to be forgiven
_____________________________________________________

Insider's tip: This article is one of many on the
Bottom Line Secrets Web site. Sign up for Jessica
Kent's FREE Weekly Secrets E-mail -- with useful
information that you can use to live a happier,
healthier and wealthier life.

http://www.BottomLineSecrets.com/email

____________________________________________________

Copyright 2009 by Boardroom Inc.

Wednesday, March 18, 2009

Skimaire High Tech] Flying cars to solve congestion - Yahoo! Autos Canada

[http://ca.autos.yahoo.com/p/594/flying-cars-to-solve-congestion]
Flying cars to solve congestion - Yahoo! Autos Canada: "Flying cars to solve congestion
- Alisdair Suttie

A plane-car hybrid could be on sale within 20 years according to aircraft industry leaders.

Scientists at the 2008 Electric Aircraft Symposium in California believe a flying car could be a production reality.

Boeing, famous for its 747 jumbo jet, is working on a flying car that would have a range of 300 miles (482 kilometres) in the air, on the ground, or a mix of the two.

Richard Jones is leading the project at Boeing and said: 'I'm talking about making aviation available to everyone as a daily means of transport.'

Jones says a compact car-plane hybrid would be easier to fly than current small planes as technology will allow the plane to do much of the hard work."

Great idea hope it get done sooner then 20 years SHT

--
Posted By Q-jumpers to Skimaire High Tech at 3/18/2009 05:46:00 AM


"Building elder peer communities that are cozy,caring and comfortable" -quality 24/7 care

Tuesday, March 17, 2009

Council costs $400K

Your bucks stop here

Here's the 2008 pay, benefits and expenses for the 10 councillors:

WARD 1
Mark Littell: $27,362 in pay and benefits and $3,703 in expenses; total $31,064.
Jennifer Kinneman: $27,362 in pay and benefits, $3,584 in council expenses and $2,487 in AMO board expenses; total $33,442.
WARD 2
Vince Bucci: $25,822 in remuneration and benefits and $1,393 in expenses; total $27,215
John Sless: $27,362 in pay and benefits and $2,360 in expenses; total $29,722.
WARD 3
Greg Martin: $23,795 in pay and benefits and $1,531; total $25,327.
Dan McCreary: $27,362 in pay and benefits and $1,553 in expenses; total $28,914.
WARD 4
James Calnan: $26,389 in pay and benefits and $1,648 in expenses; total $28,037.
Richard Carpenter: $23,795 in pay and benefit and charged expenses of $3,877; total $27,672.
WARD 5
John Bradford: $23,001 in pay and benefits and $5,773; total $28,774.
Marguerite Ceschi-Smith: $27,362 in pay and benefits, and charged $5,140 in council expenses and $3,381 in FCM board expenses; total$35,882.


Low cost relative to the 100K club at over $6 million - the council takes the heat, gets paid the least - now if we could rool back the admin costs we would be going in the right direction PR

backtoeden.ontario@gmail.com
http://www.backtoeden.bravehost.com/
"Building elder peer communities that are cozy,caring and comfortable" -quality 24/7 care



Saturday, February 14, 2009

Are you in the valentine love lottery?

XXXXXX - I like the pairing idea as started by the Romans XXX Be my valentine -sweetheart -chuckle

Be My Valentine History by Martin Avis

Before there was a Saint Valentine to bring romance into the equation, mid-February was an important date for lovers. From 400 years BC, the Romans held an annual lottery in the name of their god Lupercus. The names of teenage women were put into a box and drawn at random by adolescent men. The 'winners' were legally paired for a year.
Meanwhile, the mad emperor Claudius banned marriage for young men - he believed that single men made better soldiers.

A Christian bishop, Valentine, disagreed with his Emperor and secretly performed marriage ceremonies until Claudius found out and first imprisoned him, and finally had him clubbed, stoned and beheaded on February 24th, 270.

While he was imprisoned, Valentine fell in love with the daughter of his jailer and when he was taken to be executed, he left her a note signed, 'From your Valentine.'

Taking Valentine's name in vain, the Church, in AD 496, decided to finally abolish the annual pairing off lottery held in honor of the god Lupercus and so decreed a small change in the rules:

From then on, both the young men and the young women would pick a name out of the hat, but instead of getting a year of companionship (and often lust), they drew the name of a Saint whose life they had to spend the next year emulating.

Must have been quite a disappointment for the hot- bloodied young Romans!

They named the day after Saint Valentine whose involvement, 226 years after his death, was more to usurp the pagan god than to signify love.

Thankfully, public memory was more powerful that political will and Saint Valentine remained associated with lovers. Young Roman men, deprived of their lottery, took instead to handing hand-written notes to the women they admired on February 14th.

The tradition of the Valentine card was thus started over 1500 years ago!

The earliest known card that still exists is currently in the British Museum. It was sent by Charles, Duke of Orleans to his wife. He was a prisoner in the Tower of London at the time and so his feelings of love were probably more acute than most!

In the sixteenth century the Bishop of Geneva tried to reinstate the annual Saint's name lottery, but his efforts were short-lived. February 14th was by then too firmly associated with lovers for the Church to successfully interfere.

In 1797 a British publisher, who would have done very well in modern Internet times, published 'The Young Man's Valentine Writer' which offered scores of suggestions of sentimental verses for the creatively challenged.

The practice of sending cards anonymously began with the Victorians, who secretly loved anything of a racy nature, but publicly needed to maintain a show of respectful purity. Hence, the verses in the cards became more and more obscene, but the authors remained hidden behind a respectful anonymity.

The first publisher of Valentine's cards in America, Esther Holland charged up to $35 for each card. And this was in 1870!

Finally, kisses are written as 'x' because in days of illiteracy, your signature was a cross. To convey the effect of an oath, people would draw their cross and kiss it - in the same way that they would kiss the Bible. So the x and the kiss became one and the same.

Have a lovely Valentine's day! X

Thursday, January 29, 2009

Winter driving tips

More snow anyone? Here is a useful article QJ

How to drive like a pro this winter By Marc Lachapelle and Gerry Malloy

Experts agree that there are three key factors to keep in mind when you must adapt to driving in winter: visibility, traction and driving style.

Reduced visibility and traction are the primary factors that often make winter driving more difficult and challenging. But it is the driving style you adopt in dealing with those factors that will determine how well you cope with the hazards of winter, and those provoked by other drivers.

The many facets of visibility

Coping with winter's visibility problems must begin before you even get behind the wheel. It includes allowing enough time to clear any snow, ice, or frost from the windows - all the windows - inside and outside.
You need 360-degree visibility, and don't forget the mirrors and wipers, front and rear if your vehicle is so equipped. Break off any accumulated ice on the blades and wipe them clean. Be sure the wiper nozzles are clean, too. A long pin works well for that purpose.
Metal-edged ice-scrapers work best, if you can find them. If not, a paint-scraper with a short, strong blade can make an acceptable substitute. Credit-card-size pocket scrapers, or credit cards themselves, do an admirable job on interior frost.
Be sure to remove snow from all the lights and from the hood and heater air inlet slits (usually at the base of the windshield). Otherwise you might find your initially-clear windshield fully frosted over two or three minutes after you drive away.
That phenomenon occurs because snow from the hood vaporizes as it passes through the then-warming heater core, saturating the air, and reforming as frost when that air hits the still-cold windshield.
To help get through that critical period, idle the vehicle with the heater on 'Floor' mode while you are cleaning off the exterior, thus keeping snow-laden air off the windshield. (Idling for more than a few minutes can be harmful to the engine, particularly when it is very cold. It warms up most quickly when being driven, moderately until it is fully warm, of course.)
Do not drive with the heater in Recirculation mode. Doing so recirculates interior air that keeps increasing in humidity - from melting snow you have brought in and from your own breath. That moisture-rich air creates frost on the inside of the windows, often faster than the defroster can clear it.

Finding traction and keeping it

All the control you exercise over the vehicle - whether input through the steering wheel, accelerator, or brake - is delivered through four palm-sized patches of rubber where the tires meet the road- (or off-road-) surface. Consequently, all the control you exercise over the vehicle is dependent on the traction generated at those contact patches.
If traction were rated on a 0-to-10 scale, with 10 representing the traction generated by a high-performance tire on dry pavement, the traction from a typical street tire would be in the 7-to-8 range in the dry.
On snow or ice, the traction generated by the same tire would be rated from 3-to-4, at best, to less than 1 on wet ice. That means your available traction is only from one-half to one-tenth as great as you are accustomed on dry pavement.
On pavement, most of us seldom use more than 30 to 40 percent of that available traction, so we rarely get in trouble in those conditions. There remains a substantial safety margin. But if we continue to drive the same way in winter conditions, that safety margin will not only be diminished but in many circumstances exceeded. The result: either wheelspin, or a skid -- or both. That's where driving style comes in.

Finding traction

The key to maximizing vehicle control on slippery surfaces can be summed up in one word: smoothness.
Traction is just another word for friction and, as you may recall from high-school physics class, friction is greatest when there is no motion between the mating surfaces - static friction. It is reduced when one of those surfaces is moving with respect to the other (sliding, or dynamic friction).
In the case of a tire, that means traction is greatest when it is rolling or stopped, not spinning or sliding. A fullylocked, sliding tire typically loses 20 to 25 per cent of its maximum rolling traction.
For maximum traction, therefore, it is imperative to avoid wheelspin or sliding. In deep snow, premium winter tires can generate near-maximum traction with some spinning, but that is an exceptional situation.
With the reduced traction available on snow and ice, any quick force input at the tires -- through a harsh movement of the steering wheel, or quick application of the accelerator or brake pedals -- can push the tires from a state of static to dynamic friction. In other words, it can cause the tire to slip or slide. That's why smoothness is so important.

When steering on slippery surfaces, as with the accelerator, it is the initial movement of the steering wheel that is critically important. Begin turning the wheel gently, then accelerate the rate of motion once the turn is initiated, if necessary.
Be aware that most people steer not only too quickly but too much. Steer just enough to follow the path you intend. There is nothing to be gained and vital traction to be lost by over-rotating the wheel, then having to turn it back.

Keeping your vision high -- as far ahead as you can see, in most cases -- and looking where you want to go, will help smooth out your steering. So will holding the wheel at 9-o-clock and 3-o-clock, without removing your hands unless it is necessary to cross-over.

Easy with the pedals
When accelerating, don't kick the accelerator pedal: always tip into it gently instead, as if there were an egg between your foot and the pedal. The first few millimetres of pedal travel are critical, in some vehicles even more so than others. Once the vehicle is rolling, you can increase pressure on the pedal -- and thus your rate of acceleration -- more quickly. Just keep it below the wheelspin threshold.
If you do sense wheelspin -- usually detectable audibly, from the movement of the vehicle, or through a lack of response to accelerator pedal movement or engine speed -- ease back on the pedal immediately until you feel the wheels grip again.

The suggestion that you accelerate as if there were an egg between your foot and the pedal also applies to braking - except, of course, in emergency situations. Allow plenty of space to slow down or stop. And begin early. You should apply the brake gently at first, then increase pedal pressure progressively as you begin to slow down. You can brake quite hard as long as the initial application is smooth.
In low-traction conditions, it is good practice to separate your control inputs - accelerating, braking, steering - so you do only one at a time. If you are braking or accelerating, don't steer, and vice versa. This way, all the available traction can be used for one purpose and the chances of inadvertently exceeding the tires' ultimate traction limit are reduced.

Brake before you turn into a corner, steer through the corner at a safe speed, and then accelerate again when you straighten out of it. It's that simple.
Conscientiously apply those smoothness techniques and you will substantially reduce your winter driving risks. And always keep in mind that the most effective winter driving aid is a well-trained and responsible driver. Be one, or become one!

Tuesday, January 13, 2009

enjoy thesmall stuff

Relax! Enjoy spa treatments at home
Pamper yourself in your own private sanctuary
By Heather Camlot
What better way to wind down after the busy day than with a spa treatment?

“A spa provides a change in routine, in structure, that almost forces one to relax,” explains Annette Foglino, author of Spa Journeys (powerHouse Books, 2004).

Relax in any room
It can be costly and time-consuming to visit a spa regularly. But you can easily incorporate some treatments and indulgences into a daily or weekly routine right at home, and at a fraction of the cost. Even adding 10 to 15 minutes a day can help, says Foglino.

Find out how you can turn your home into a retreat by taking a tour through the following rooms to create the ultimate spa experience.

First stop: The bathroom
Second stop: The vanity
Third stop: The kitchen
Fourth stop: The living room
Fifth stop: The bedroom
First stop: the bathroom
With working long hours at the office, taking care of the kids, looking after the house and trying to fit in exercise, finding time to relax is hard work. “It may sound strange that we need to learn to relax, but we do, especially in today’s ‘asap’ society,” says Foglino.

For a blissful break, try a nice hot bath. Warm water lowers blood pressure and promotes peace and tranquility, says Jo Glanville-Blackburn in her book Home Spa: Relax (Ryland Peters & Small, 2003).

Add a few drops of essential oils. Frankincense, lavender, neroli and sandalwood help to calm and balance emotions. Read the Essential Oil Profiles and find out what oils work best and which ones to avoid. For instance, pregnant women should consult with their doctor before using aromatherapy oils.

Use bath-specific beauty products. Try Lush’s Serenity or Blissful Bathing packs, or pick individual items such as the Fever massage bar. Aveeno has a Stress Relief line, with foaming bath, body wash and moisturizing lotion made with oatmeal, lavender, chamomile and ylang-ylang oils.

Get comfy. Don’t forget a bath pillow, some scented candles and soothing music — Foglino suggests The Scottish Lute by Ronn McFarlane and Felix Mendelssohn’s Works for Cello & Piano by Steven Isserlis and Melvyn Tan — to transform your bath into an at-home floating meditation station.

Second stop: The vanity
A facial can not only give your beauty routine a lift but your mood as well. Follow these five steps to rejuvenation.

Cleanse: Remove eye makeup, wash your face with a cleanser, and then apply an alcohol-free toner.

Exfoliate: Gently massage an exfoliant into your wet face and neck to remove dead skin cells and smooth out skin.

Steam: Fill a bowl with hot water, place a towel over your head, and lean over for about five minutes to soften skin.

Mask: Apply a thin layer of a product specially designed for your skin type. Wash off after about 15 minutes.

Moisturize: While skin is still damp, apply moisturizer.

Visit Honey.com or the W Network for recipes to make your treatments with ingredients you might have in your kitchen. Concoct a facial scrub from cornmeal and yogourt as well as a body glow from coconut and turmeric powder.

Third stop: The kitchen
Eat your veggies. For those who aren’t eating 5 to 10 servings of fruits and veggies a day, Glanville-Blackburn offers a few incentives: foods high in potassium, such as bananas, kiwi and avocado, help relieve stress and anxiety; papaya cleanses the digestive system; celery combats anxiety and depression. Other foods to indulge in include sunflower seeds to help balance blood sugar and fight tiredness and irritability, and oats to calm nerves.

Prepare delectable dishes. For meal ideas, visit Spa Magazine for nutritious recipes such as grilled apple salad, honey pecan crusted chicken and orange-lime cheesecake. Assemble your favourite spa recipes together in a program such as Microsoft Word or Excel, or collect them in our recipe template, and keep them available when you want to indulge in a spa day.

If you prefer working from a cookbook, pick up Healthy Spa Cuisine: 400 Signature Recipes from the World’s Top Spas (Adams Media Corporation, 2003) or The Rancho La Puerta Cookbook (Broadway Books, 1998).

Fourth stop: The living room
Take a mind-body break by placing your yoga mat in a quiet room and spending 15 minutes practising deep breathing or yoga moves. Try meditating to the American Massage Therapy Association’s Massage Room with its calming images and music.

Keep a record of all the relaxation techniques (such as sipping herbal tea before bed and getting a massage) that have worked for you. “Learn how to take more time for yourself by creating a few rituals,” says Glanville-Blackburn. “If you can make 10 of these happen in your week, then I certainly believe that you will boost your own sense of self and find new paths to well-being that work for you.”

Fifth stop: The bedroom
One of the most relaxing things you can do for yourself is get a massage, either from a partner or by your own hands. For a little practice, check out these books: The Book of Massage (Simon & Shuster, 2001) and Kindtouch Massage: Self-Massage for Health and Well-Being (Sterling Publications, 2002).

“I’ve learned to give myself a foot and hand reflexology massage using essential oils. I even do this while watching TV — perhaps not very spa-like, but it’s still relaxing,” says Foglino, who also recommends rubbing lavender, jasmine and almond oils into your shoulders and neck. About Massage.com is a great resource for different techniques.

Saturday, January 03, 2009

Resolutions to keep friendships warm

Don't seat the small stuff

Resolutions to keep friendships warm: "Resolutions to keep friendships warm
Article By: Jennifer Gruden

5 tips to keep friendships strong - even when life is hectic.
Let's hear it for friends – whether short term acquaintances or life-long companions, they make life much more abundant. They're even good for your health. Studies have found that strong social networks can improve your immune system and even your cardiovascular health, as well as help with depression and anxiety. Here are five resolutions you can make to keep friendships strong."

Friday, December 19, 2008

Positive actions for 2009

Positive Ways to Deal with Complainers, Pessimists and Other Negative People
Jack Canfield

T he world is full of cynics, whiners and naysayers. It’s best to weed out the negative people from our lives and spend time with those who uplift and encourage us, but some negative people aren't easy to avoid. They could be coworkers, neighbors, parents, spouses, siblings, even our children. Eight strategies to deal with negative people...

Concede the negative person's point quickly and completely. Whatever he/she complains about, tell him that you agree, then take his argument even further. This leaves the complainer with nowhere to go on the subject, and it might shut him up or elicit an admission that the situation is not really that bad.

Example: My mother used to tell me that I was a horrible son because I didn't call her often enough. Arguing got me nowhere. Finally I told her, "You're right. I am a horrible son. If I had a son like me, I would think he was horrible, too." She responded, "Oh, you're not that bad."

Set conversational boundaries. Some people become negative only when certain topics are broached. Tell them that you do not wish to discuss these topics with them in the future, and ask them to agree that this is okay. (You may have to provide occasional reminders of this agreement in the future.) Do not tell them that their poor attitudes are the reason you want this restriction -- that might lead to arguments. Just say that you feel uncomfortable talking about these topics.
Example: A man might tell his brother, "Let's not talk about our careers anymore. I feel uncomfortable because our views about the workplace are different, and I don't like to argue with you."

Share inspirational stories. Some negative people truly believe that success is impossible. Sharing stories about the victories of others might open them up to the possibility of success in their own lives. Use stories from your own experience, or find material in biographies, memoirs and articles about successful people.

Turn complaining sessions into strategy sessions. Sometimes negativity can be transformed into a mandate for action. Tell the negative person that his complaints have merit -- so let's find a way to improve the situation.
Example: A neighbor complains endlessly about the stupidity of local government. Encourage him to circulate a petition or write an editorial for the local newspaper.

Complainers often respond to calls to action with some variation of "What's the point? I can't change anything." Explain that if they just sit around complaining, things are guaranteed not to change. If they take action, at least they have a chance.

Use humor. A joke can help lift the dark cloud that a negative person can bring down upon a room. Just make sure that your jokes are about yourself or the situation and never about the negative person. Making jokes at a negative person's expense will worsen his mood.

Separate the past from the future. Negative people often are negative because they have suffered past defeats. These people tend to shoot down ideas with statements such as "We tried that five years ago. It didn't work." Respond that while past experience is worth considering, it is not always a guarantee of what will happen in the future. The world has changed... the economy has changed... technology has changed... and the people involved have new skills. An idea that failed five years ago might succeed today.

Press for solutions. Negative people are good at telling us why our ideas will not work, but they are very bad at telling us how to overcome these problems. Whenever a negative person mentions a perceived problem, immediately ask him (and anyone else present) to come up with three potential solutions. This encourages people to focus on a solution rather than the problem. Over time, this can become a new way of thinking for them.

Cross out the problems. Draw a line down the middle of a dry-erase board or a piece of paper. On one side write, "Ways we could make this plan work"... on the other, "Reasons this plan will not work." Ask for suggestions for both columns. You can do this with a spouse, children, even coworkers. When all the thoughts are in, draw a big X through the second column and say, "Let's focus on what we can accomplish." This approach allows negative people to express themselves and then move on.
Example: A businessman I know wanted to stage a fund-raiser for the victims of a natural disaster just days after the disaster occurred. The negative people in his group protested that it takes weeks to get such a project off the ground. The businessman listed all of their reservations, then crossed them out and encouraged the group to focus on what could be done. He ended up raising $3 million in three days.

Friday, November 28, 2008

life does not have to suck

If Life Stinks, You Can Turn It Around

Alan H. Cohen Omega Institute

t used to be that nice people did not use the word "suck." Today, you hear nice people saying it just about everywhere -- in particular, the phrase, "Life sucks."

Now, you may be thinking that's not how you would describe your life. But consider: Are there parts of your life that aren't working? Are you failing to reach the joy and satisfaction you'd hoped for? If your answer to either of these is yes, here are six questions to consider to add joy and balance to your life...

Do you give away your power? Anytime you make someone or something outside of you more important than what is inside you, you're giving away your personal power.

Example A: You let others make decisions for you, from what movie to see to where you live.

How to change: Start making this type of decision for yourself, being sure that it represents your true desires, not your need to please.

Example B: You assume your destiny depends on something beyond your control, such as the stars, politics or the workplace.

How to change: You can choose to fret and become miserable -- or choose not to worry and be cheerful. Sculpt your life through your own attitudes and outlook.

Are your expectations too low? All of us inherit a set of beliefs. The question is, do you live your life bound by them or do you expand your beliefs to encompass all that life has to offer? By hanging on to self-defeating beliefs and low expectations, you'll continue to operate at a low level instead of going full throttle ahead. Here are some ways to loosen the bonds of negative beliefs...

Forgive others. Don't waste your precious life stewing over someone else's bad behavior.

Forgive yourself. Instead of revisiting past actions and feeling guilty, ask yourself how the experiences moved you to a new place and be thankful you arrived there.

Expect that good can -- and does -- come to you frequently. Your life will shrink or expand according to your expectations, so think big and accept more.

Are your thoughts sinking you? Many people have been programmed to think of life as a sea of troubles. In fact, it is an ocean of possibilities, a wonderful adventure to be enjoyed. Many people perceive themselves as deprived -- of money, love, time, etc. The tricky thing about perceptions is that they become self-fulfilling. Focus on abundance.

Some ways to do this: Make a gratitude list. As you are going to bed, think about the things you appreciated during the day. Avoid watching the dark side of the news. Quit complaining about what isn't working, and concentrate on what you can do to make things work.

Choose to talk about what you enjoy -- a visit to an art gallery, a great book, an afternoon at the beach. See how it lightens your life. Don't dwell on the negative.

Do you waste your time doing things that "suck"? Write down your activities over the course of a week. Then rate each according to whether it enhances your life or diminishes it, with 10 being the best. This will tell you what erodes the quality of your life. Now write next to each item ways that you can maximize what lifts you and minimize the downers.

Do you think you have to fix everything -- including other people? Control freaks don't have a power issue, they have a trust issue as in, "Nothing gets done right unless I do it myself."

The truth is, our expectations of others play a major role in how they behave. Expect the best and that's what you are likely to get. Trust people for a change, and invite others in to help. You'll give yourself the gift of more time to pursue activities that renew you. Those around you will appreciate you more, not less, for your faith in them.

While you're at it, give up trying to fix others. No one can fix anyone else, and no one can make someone else happy or unhappy. Only the person himself/herself can do that -- even though he might try to persuade you otherwise.

Are you enjoying the journey? The happiest people evaluate life by the quality of their experiences, including those that have ended. Honor your past shining moments as you embrace the present. A day is no less glorious because it gives way to night... a glowing career is no less satisfying because you retired... a relationship that once brought you happiness is no less wonderful because it came apart in the end.

life does not have to suck

If Life Stinks, You Can Turn It Around
Alan H. Cohen Omega Institute

t used to be that nice people did not use the word "suck." Today, you hear nice people saying it just about everywhere -- in particular, the phrase, "Life sucks."
Now, you may be thinking that's not how you would describe your life. But consider: Are there parts of your life that aren't working? Are you failing to reach the joy and satisfaction you'd hoped for? If your answer to either of these is yes, here are six questions to consider to add joy and balance to your life...

Do you give away your power? Anytime you make someone or something outside of you more important than what is inside you, you're giving away your personal power.

Example A: You let others make decisions for you, from what movie to see to where you live.
How to change: Start making this type of decision for yourself, being sure that it represents your true desires, not your need to please.

Example B: You assume your destiny depends on something beyond your control, such as the stars, politics or the workplace.

How to change: You can choose to fret and become miserable -- or choose not to worry and be cheerful. Sculpt your life through your own attitudes and outlook.

Are your expectations too low? All of us inherit a set of beliefs. The question is, do you live your life bound by them or do you expand your beliefs to encompass all that life has to offer? By hanging on to self-defeating beliefs and low expectations, you'll continue to operate at a low level instead of going full throttle ahead. Here are some ways to loosen the bonds of negative beliefs...
Forgive others. Don't waste your precious life stewing over someone else's bad behavior.
Forgive yourself. Instead of revisiting past actions and feeling guilty, ask yourself how the experiences moved you to a new place and be thankful you arrived there.

Expect that good can -- and does -- come to you frequently. Your life will shrink or expand according to your expectations, so think big and accept more.
Are your thoughts sinking you? Many people have been programmed to think of life as a sea of troubles. In fact, it is an ocean of possibilities, a wonderful adventure to be enjoyed. Many people perceive themselves as deprived -- of money, love, time, etc. The tricky thing about perceptions is that they become self-fulfilling. Focus on abundance.

Some ways to do this: Make a gratitude list. As you are going to bed, think about the things you appreciated during the day. Avoid watching the dark side of the news. Quit complaining about what isn't working, and concentrate on what you can do to make things work.
Choose to talk about what you enjoy -- a visit to an art gallery, a great book, an afternoon at the beach. See how it lightens your life. Don't dwell on the negative.
Do you waste your time doing things that "suck"? Write down your activities over the course of a week. Then rate each according to whether it enhances your life or diminishes it, with 10 being the best. This will tell you what erodes the quality of your life. Now write next to each item ways that you can maximize what lifts you and minimize the downers.

Do you think you have to fix everything -- including other people? Control freaks don't have a power issue, they have a trust issue as in, "Nothing gets done right unless I do it myself."
The truth is, our expectations of others play a major role in how they behave. Expect the best and that's what you are likely to get. Trust people for a change, and invite others in to help. You'll give yourself the gift of more time to pursue activities that renew you. Those around you will appreciate you more, not less, for your faith in them.
While you're at it, give up trying to fix others. No one can fix anyone else, and no one can make someone else happy or unhappy. Only the person himself/herself can do that -- even though he might try to persuade you otherwise.


Are you enjoying the journey? The happiest people evaluate life by the quality of their experiences, including those that have ended. Honor your past shining moments as you embrace the present. A day is no less glorious because it gives way to night... a glowing career is no less satisfying because you retired... a relationship that once brought you happiness is no less wonderful because it came apart in the end.

Wednesday, November 26, 2008

sweet sex

Short and Sweet Intercourse Satisfies Most...


Old married folks have joked about it for years... the reality of lovemaking with your partner is that it is rarely as long and intense as in the movies. Whereas the movie-star version of sexual intercourse may look like an epic drama, real people make far faster work of it -- and the dirty little secret recently uncovered by researchers at Penn State is that most of us should be perfectly happy with short, sweet intimate encounters.

HOW LONG IS TOO LONG?

Eric Corty, PhD, associate professor of clinical psychology at Penn State Erie, The Behrend College, polled members of the Society for Sex Therapy and Research (SSTAR) -- therapists and other professionals in human sexuality -- for their opinion. The results may surprise you.

Dr. Corty got responses from 34 SSTAR members (average length of time in practice was 26 years), who reported their opinion, partly based on the sexual experiences of their clients. Defining intercourse as lasting from penetration to ejaculation, it was deemed "adequate" if it lasts three to seven minutes. A "desirable" amount of time would be from seven to 13 minutes. Intercourse that lasts just one to two minutes was too short. It seemed too long (yes, too long) when and if it continues from 10 to 30 minutes. And, no, there was no difference between what men and women reported... there was a general consensus from both genders about what constitutes a desirable length of time.

Just as it is said that you can't be too rich or too thin, Dr. Corty told me he had longstanding curiosity about the popular idea that there's no such thing as sex that lasts too long. Dr. Corty felt concern that this belief put unrealistic performance expectations upon men, so he wanted to know if such longevity is a myth or if it is actually desirable. What he learned from the sex therapists is that prolonged intercourse generally means there is a problem -- men suffering from delayed or retarded ejaculation rather than possessing remarkable stamina. It turns out that such long-lasting intercourse is uncomfortable for the women involved as well -- Dr. Corty says, as they end up questioning their desirability.

GOOD SEX IS...

What the survey did not evaluate however, was how much time couples devote to foreplay. Dr. Corty says he didn't ask about this and admits that the idea of intercourse as specifically penetration is a male-focused view of sex. However, he says that loving and satisfying sex should indeed include "hugging, kissing, caressing, etc.," in order to be fulfilling for both people, however long it lasts.


Source(s):



Eric Corty, PhD, associate professor of clinical psychology, Penn State Erie, The Behrend College.

Friday, July 11, 2008

Seniors Having More Sex Than Ever on Yahoo! Health

Seniors Having More Sex Than Ever on Yahoo! Health: "Seniors Having More Sex Than Ever
By Alan Mozes, HealthDay Reporter - Wed Jul 9, 8:47 PM PDTProvided by:

Not yet rated- WEDNESDAY, July 9 (HealthDay News) -- When it comes to sex, grandma and grandpa are having more of it these days, new Swedish research suggests.
According to the study, the last quarter century has seen a dramatic rise in the frequency of sex among the 70-year-old set, whether married or unmarried. And as an added bonus, seniors today (particularly women) say they're much more satisfied with their liaisons than the previous generation -- facing less sexual dysfunction and feeling more positive about the experience.
'Our study shows that a large majority of elderly consider sexual activity and sexual feelings a natural part of late life,' said study author Nils Beckman, a doctoral candidate with the neuropsychiatric epidemiology unit at the Institute of Neuroscience and Physiology at Gothenburg University. 'It is thus important that health professionals and others"

Tuesday, May 27, 2008

To do or not to do that is question?

The my job is doing nothing , my job is doing anything approach and debate to life challenges

Do opposites attract ? -The do nothing (hopeless) vs the do anything (can do) group of people . ....Sometimes they attract each other - but only for a limited time . One group sucks energy and is an wasteful,energy vampire - the other group has only so much add value energy or blood to give and ends up restricting their energy to the do nothing group in self defense. It is true that a discharged battery of energy has no vitality, no spark and cannot add value to anything. A spent force has little force-a force that nobody desires , respects . wants or fears. Despite the fact that the people around you right now might be less than thrilled about what is going on, you have to keep your bright outlook! Don't join in with others who might be throwing a great big pity party -life is tough and unfair party - they are never much fun after everyone agrees to be to be miserable. Let other people live under a cloud while you choose to stay hopeful and focused on going where it is that you want to go. Of course, you need to be prepared to go there by yourself.

Despite the fact that the people around you right now might be less than thrilled about what is going on, you have to keep your bright outlook! Don't join in with others who might be throwing a great big pity party -life is tough and unfair party - they are never much fun after everyone agrees to be miserable. Let other people live under a cloud while you choose to stay hopeful and focused on going where it is that you want to go. Of course, you need to be prepared to go there by yourself.

As the great, wise American scholar Rocky Balboa once said "It's not how hard you hit, it's how hard you can get hit and keep moving forward." If that statement doesn't sum up the life we all face I don't know what does. Through each challenge and failure we must stay hopeful and know that failure always leads to a better future if we have an attitude of faith, are open to the possibilities and trust that new and exciting opportunities are coming our way. We have to look at failure not as a dead end but rather as a detour to a better outcome than we could have ever imagined.

If you are experiencing a failure , a personal crisis, right now at work or home please know you are not alone. If you haven't failed you haven't lived. It's time to ask what you can learn from your failure. What is it teaching you about yourself and your team? Realize it's all a test. Then it's time to fail forward, let the do nothing bags off the relationship bus, step on the gas pedal, and travel light. Your do-it destiny is always waiting for you! How will you fail forward? Start doing something or anything about it , your job is never to do nothing -a sure fire , pityful , real dead end situation to nowhere. Stay Positive!

Do something ,anything is better then nothing ! Surround yourself with positive influences ,people . opportunities, adventures and re-energize yourself.

Sieg Holle ( my next hellium article - proving that negative vibes can turn positive-with fall forward results

About the author
Siegfried Holle, BS, M.B.A , is a seasoned business consultant and entrepreneur , who gives enterprising people the confidence, support knowledge and action plans they need to start, run and grow their own lucrative independent entrepreneurial businesses - much sooner and more easily than they could by themselves. For information, resources, more business survival tip articles and a complimentary new business recommendation, contact the author at siegholle@gmail.com or visit his latest opportunity site

A professional business leader registered in the National Registers Who's Who in the executives and professionals' classification, Holle holds an M.B.A. in marketing and logistics from Indiana University and a B.S. in business with honors. He is a serial business and social entrepreneur, with extensive experience in real life client challenges.

Sunday, May 18, 2008

The power of sensative thought

Do you believe in the Carter principle of men women relationships? Can relationships be fixed?

REASON #1 WHY MEN LEAVE RELATIONSHIPS:
The Pleasure Principle
Men and women want to feel good in their lives and in their relationships. If you're constantly freaking out on a manabout something he's doing or saying, you're quickly turning into a person who isn't fun to be around. He just won't feel that good around you. This has a huge impact on whether or not he'll want to invest more time and energy into you and your relationship. Or if he'll decide to give up on trying to fixwhat's going on so you can both feel good together.

REASON #2 WHY MEN LEAVE RELATIONSHIPS:
Emotional Experience and the Future
The way a woman acts in "little" situations become indicators to a man about how she'll respond when things REALLY get tough in the future. So if a woman is constantly emotional or negative, even when a man does what he can to "reassure" her... he isn't going to believe thingswill get better the longer he's with her.
He's going to feel as if he has to "walk on eggshells" around you, and that doesn't make ANYONE feel good about staying in a relationship.

REASON #3 WHY MEN LEAVE RELATIONSHIPS:
Lost Feelings of Attraction Sure, love is important to a man. But experiencing those addicting and exciting feelings of CONNECTION and ATTRACTION with the woman he loves are just as important.
Because when a man feels ATTRACTION and love,working out the little problems is a piece of cake. When he stops feeling that connection, he'llforget why he's with you in the first place, and the relationship will start to feel like a whole bunch of "work" to him.
(By the way, trying to "fix" things by talking about working on "the relationship" is a big mistake. A man wants to DO fun and enjoyable THINGS together - not talk - to know it's working) Sometimes a man will say he cares about you,or maybe even loves you, but he'll admit he's not "in love" with you.If you've ever heard that from your man, it's a symptom that he's not feeling that gut-level of ATTRACTION for you, despite having affectionate feelings for you. Creating that gut-level of attraction and sharing that attraction is one of the most powerful and important keys to giving a man his own reason for wanting to be with you, no matterwhat. I'm not talking about physical attraction,either.I'm talking about the EMOTIONAL and INTELLECTUAL attraction that comes from a deeper,more subconscious place.

REASON #4 WHY MEN LEAVE RELATIONSHIPS:
Neediness
A man wants to be with a woman who brings something BETTER to his life, not take away his time, energy and emotional "stability." So when a woman doesn't have much going on for herself or her life BESIDES the relationship,it's a big red flag to the man. It tells him she focuses too much on the relationship as the source of her happiness. She stops hanging out with her friends as much, she stops focusing on her own interests or hobbies and she feels "controlled" by the relationship in some way. This not only looks "needy" to a man, but he realizes she isn't bringing a lot into the relationship on her own. How can you tell you're guilty of this? Have you ever said this to yourself after abreak-up:
"I can't believe how I lost touch with my friends while I was with that guy." "I can't believe I let him control me like that." "Where did my life go?" "What happened to the REAL ME? I wasted so much time in that relationship, when I could have been doing things for myself or my future."
The reality is that no man and no relationship can or should be EVERYTHING to you. You shouldn't have to sacrifice all yourtime and energy on a man. And the point is, he doesn't WANT you to. At least, no mature, "together" man will want you to.(Controlling, psychotic men? Well, that's another story.)

REASON #5 WHY MEN LEAVE RELATIONSHIPS:
"She's Trying to Fix Me"
A man can and will change and compromise for a woman. It's a fact. I see it all the time when men let go of their "bachelor lifestyles" for one special woman. But a man has to have his OWN REASONS to change. A lot of women try to change a man by showing him how it will affect THEM as a couple,not him alone. People are motivated by things THEY WANT, not by things others want. If you want a man to change, you have to try to show him how it willbenefit him and him alone, not you or your relationship. Just remember, if a man is deeply committed to you and your relationship and he isn't feeling or experiencing too many of the above "reasons" for leaving, then any issues you have will feel like small bumps in the road to him. He'll be confident, open, and secure about working things out with you. And here's something you'll want to know... Trying to figure things out on your own with a man, and hoping you'll suddenly start reconnecting with him when things haven't been going well for days, weeks, or even months is like making a risky bet with money you can't afford to lose.

Monday, March 24, 2008

A good sleep is worth its weight in gold

A Dozen Ways to Get a Good Night's Sleep

Who doesn't need more sleep? Practically everyone I know complains about lack of sleep, whether due to a busy schedule, stress that keeps the brain buzzing or plain old insomnia. For those who think they've "tried it all," Sonia Ancoli-Israel, PhD, psychiatry professor at University of California, San Diego, and director of the Sleep Disorders Clinic in the Veterans Affairs Health Care Systems, has offbeat suggestions that really work. She explains why you might sleep better if you leave your sunglasses at home, what buying a low-wattage nightlight can do and why you should learn to love a hot bath at bedtime, among other things.

A Dozen Ways to Get a Good Night's Sleep
Sonia Ancoli-Israel, PhD
University of California, San Diego n any given year, 40 million Americans have chronic difficulties falling or staying asleep, while another 20 million report occasional sleep problems. It's no wonder that US doctors write as many as 43 million prescriptions for sleeping pills a year. Medication may help you sleep better immediately, but the best long-term solution is to encourage your body's natural sleep mechanism to operate more effectively.

There are a lot of myths and misperceptions about how to get a better night's rest -- and some sleeping secrets that most people have never heard of. Here are some rules to help you sleep better...

Wake up at the same time each day. Sleep is controlled by biological rhythms (also called circadian rhythms) that follow a very set schedule. To align your sleep pattern with these internal rhythms, it's important to wake up at the same time each morning.
Reason: Your biological rhythms aren't perfectly regular, but, for the best sleep, they do need at least one stable point in time around which they can fluctuate. While you can't always control when you fall asleep, you can control the time you wake up each day.
Another reason to maintain a consistent wake-up time is that, just as you need a certain amount of sleep to feel rested and alert, you also need a certain amount of time awake each day in order to feel sleepy at night.

Rising at the same time each day -- as opposed to "sleeping in" on the weekends, for example -- ensures that you will be awake long enough to fall asleep at your normal bedtime.
Spend time in sunlight. Even being outdoors on a cloudy day helps. In general, the more light exposure you get during the day, the better you'll sleep at night.
While you don't want to look directly at the sun, sunglasses will block the effect of the bright light. Check with your doctor about how much time he/she thinks is safe for you to spend in bright sunlight without sunglasses.
People over age 50 will especially benefit from about a half hour of light exposure at day's end -- in the late afternoon or early evening.

How it works: As we get older, our circadian rhythms shift forward in time, causing us to fall asleep earlier and wake up earlier. Exposure to late-afternoon or evening light shifts the rhythm in the opposite direction -- allowing you to wake up later in the morning.

Take a brief, moderately hot bath just before bed. Another part of our natural sleep rhythm involves core body temperature, which drops at night as we sleep, then rises again just before waking.
Core body temperature works in counterpoint to peripheral body temperature (the temperature of your hands and feet) -- when your peripheral temperature rises, your core temperature falls, and vice versa. Taking a hot bath just before going to bed raises your peripheral temperature, causing your core temperature to drop -- which helps you fall asleep. (This is also why wearing socks to bed helps some people fall asleep more easily.) Just make sure the bath water isn't too hot, because this could raise your core temperature.

Keep your bedroom at a comfortable temperature. This encourages the natural fluctuations in body temperature described above.

Keep your sleeping environment as dark as possible. Sleep is controlled in part by the hormone melatonin. The brain secretes melatonin only in darkness, which is why it's important to keep your bedroom dark while sleeping -- the darker, the better. Put up light-blocking curtains or blinds, or wear a sleep mask, if needed. If you have to get up in the middle of the night, use a low-intensity nightlight to guide your way, rather than switching on the overhead lights.
Reason: Turning on a bright light signals your brain to stop secreting melatonin.
Don't spend too much time in bed. When you stay too long in bed, your sleep actually becomes more fragmented and disturbed. If you need eight hours of sleep, spend no more than eight and a half hours in bed. Even if you didn't sleep well the night before, avoid going to bed early to "catch up" on sleep. Instead, go to bed and get up at your usual time.

If you wake up at night, keep your eyes closed. When people wake in the middle of the night, the first thing they usually do is look at the clock. But the mere act of lifting your head and opening your eyes is enough to take you out of transitional sleep (the lightest stage of sleep) into a full waking state, making it harder to fall asleep again. Instead, keep your bedroom clock out of sight -- and if you wake up in the middle of the night, don't open your eyes. This will make it much easier to drift back to sleep.

Avoid alcohol near bedtime. Alcohol acts as a sedative when it first enters your bloodstream -- but several hours later, when it leaves your bloodstream, it actually has the reverse effect of making you more wakeful. If you tend to wake up in the middle of the night and have trouble falling back asleep, you should avoid drinking any alcoholic beverages after dinner. If you have trouble falling asleep in the first place, then you may need to forgo drinks with dinner as well, since their "waking effect" will coincide with your bedtime.

Don't consume caffeine after lunch. That includes all caffeinated beverages -- not just coffee, but also tea and soda, as well as energy drinks. This is especially important if you have trouble falling asleep.
Exercise regularly. Although no one knows exactly why this is the case, data shows that the more fit you are, the better you'll sleep at night.

Don't lie in bed tossing and turning. Once you start tossing and turning, you get tense. If you find it impossible to drop off to sleep, get out of bed and stay up until you're sleepy enough to fall asleep. You may feel tired the next day -- but over time, this approach has been found to be very effective in establishing a restful sleep pattern.

Avoid naps. Physiologically, a mid-afternoon nap makes perfect sense, since your core body temperature takes a slight dip then. And for many people, such a nap won't interfere with nighttime sleep. However, if you have difficulty falling or staying asleep at night, a nap during the day will only aggravate the problem.

Tuesday, March 18, 2008

Integrated Medicine review

Making Integrated Medicine Work for You

Recent years have witnessed a sea of change in the way we think about health. Whereas in the past health was measured by the absence of disease, many people now understand "good health" to mean enhancing wellness, staying fit, looking their best and building vitality. They want the edge that comes with mental sharpness, so more people are focused on maintaining all their senses and faculties as they age. The good news is that medicine is responding, as doctors are increasingly open to the use of "alternative" treatment methods and hospitals are opening integrated medicine departments.

The problem is that while it's getting easier to find doctors and medical facilities promising to deliver "integrative care that treats the whole patient," it's far more difficult to find doctors who have the proper training and background. An authority on integrated medicine is Leo Galland, MD, an internist in private practice in New York City and author of Power Healing: Use the New Integrated Medicine to Cure Yourself. Dr. Galland is the director of the Foundation for Integrated Medicine. He and I have spoken often about the challenges of this evolving medical environment. Given the growth in integrated offerings, we felt it was time to review what's real and what's not when considering these types of practitioners/treatment centers.

Dr. Galland said that one of the biggest problems is that integrated health care has different meanings for different people -- including to physicians and patients. Hence it's not easy to find truly skilled practitioners, but there are ways to screen doctors to improve the odds you will find one you can work with successfully. Here's what we discussed...


The Best of Both Integrated (also known as integrative) medicine reflects an approach to health that blends conventional medicine with complementary approaches to health care, including nutrition, naturopathic and herbal medicine, homeopathy, acupuncture and mind-body therapies such as meditation and yoga. The idea is to take the best of all worlds -- embracing complementary concepts such as wellness and prevention while also availing ourselves of the cutting-edge, sometimes life-saving technologies offered by modern medicine.

As Dr. Galland sees it, modern medicine is built around the theory of diseases. A physician determines what disease seems to be causing symptoms for an individual, notes the diagnostic code in the patient's chart and insurance form, and then proceeds to give the standard symptom-suppressing drugs and procedures for that diagnosis. Often the result is that symptoms that don't fit neatly are ignored or deemed irrelevant. In contrast, complementary medicine views the "whole" person, looking at all aspects of poor health, physical and otherwise.

These medical professionals explore the physical and emotional disharmonies or imbalances that led the person to get ill. Both of these approaches are combined in integrated medicine, says Dr. Galland, which leads to enhanced wellness and improved outcomes.

According to Dr. Galland, integrated medicine views each patient in terms of "the four pillars of healing"...
  • Relationship: A person's support network of family, friends and community.
  • Diet and lifestyle: Nutrition habits and the daily pattern of rest and exercise.
  • A healthy environment: Protection from exposure to chemical and biological toxins.
  • Detoxification: The body's innate ability to self-purify and protect itself from internal toxicity.

WHAT TO LOOK FOR IN AN INTEGRATED PRACTITIONER As more doctors seek to capitalize on health trends by hanging shingles calling themselves integrated practitioners, it's important for consumers to know how to locate a medical professional with adequate training and experience in this field. This is not so easy, it turns out. While there are thousands of integrated physicians around the country, no standardized training, credentials or accreditation exists for integrated medicine.

There's no reliable Web site to consult where you can find qualified practitioners. All too often, MDs who take a class or weekend seminar on a specific subject position themselves as "qualified" to practice in that area -- they may not be, for two reasons.
  • First, according to Dr. Galland, they likely haven't taken a course that teaches the full topic adequately... and
  • second, much like the problem with Western medicine in general, such a singular view as is taught in a class leads the practitioner to focus on an isolated process (the symptom, the treatment) which is more accurately understood as functioning as part of a whole system.
  • Since he believes advertising can't be trusted, Dr. Galland says the best way to find a good integrated physician is by referral from friends or other health care professionals you trust. Once you've identified a candidate, request his/her CV to see what schooling they've had -- both conventional and complementary -- and schedule a meeting to talk before you go for a complete medical exam.

You should expect that an integrative practice will dedicate more time for this initial visit -- and indeed, subsequent ones as well -- than you are used to spending with a medical doctor. This is your chance to get to know this physician and to determine whether he/she is the right expert to help navigate your path to wellness. Ask lots of questions. Dr. Galland suggests these, for a start:
What medical education has the doctor received? This is important, says Dr. Galland, since conventional training is often more quantifiable than its complementary counterparts. You'll want to know what medical school he/she attended... whether the doctor is currently board-certified... and in what specialties.

Ask the doctor to describe the ways in which the medical practice is "integrated." What complementary training did this physician undergo? Which complementary systems is the practice based upon? How long has he/she been practicing the complementary modalities? Where did he/she study the complementary practices and for how long?

How much experience has the doctor had with your particular medical problem? What kinds of treatment are generally recommended for it? Nutritional? Environmental? Acupuncture? Homeopathy? Herbal therapies? Conventional treatment? You should seek out a doctor who has treated at least a few patients with problems similar to yours and is willing to be clear and open about the outcomes. Each of those questions is important -- but in the end there's one more, and it's to be asked of yourself.

"Am I confident in this doctor's skills and do I feel listened to, cared for and comfortable in his/her presence?" Because, as I have said before -- and will say again and again, no doubt -- even with the best doctors, you are the person who must ultimately take responsibility for your own health and wellness.