March 2009 Archives

Sambazon, the pioneer and global market leader in acai, with certified organic food and beverage products sold in 10,000 retailers nationwide from Whole Foods to Publix, Kroger and Safeway, announces factual acai nutrition information in light of current false claims by acai scam campaigns and consumer watchdog organizations alike.

Acai, an Amazon palm berry historically consumed by locals for centuries, is a highly nutritious fruit scientifically found to be rich in powerful antioxidants and healthy omega fats. Sadly, the acai scams today are clearly misleading consumers with outrageous health claims from rapid weight loss to enhanced sexual performance. Sambazon urges consumers to be wary of claims made by online diet scams as well as those made by organizations discrediting the many true benefits of acai -- and for those consumers unfortunately caught up in a scam, we encourage them to contact the BBB.

There is an increasing amount of misleading information in circulation comparing packaged products to whole fruit or juice in an inaccurate attempt to discredit the true properties of acai. Years of tests conducted by accredited organizations in Brazil and the U.S. prove that when comparing pure fruit to pure fruit, or pure juice to pure juice, the antioxidant capacity of acai reigns superior to pomegranate, blueberry, blackberry and most fruits available.

"Acai is one of the few fruits that are rich in heart-healthy omega-9 fats, like the type you would find in olive oil," says David Grotto, RD, author of 101 Foods That Could Save Your Life. "A four-ounce portion of pure acai is only 100 calories, is low in sugar and contains powerful antioxidants including anthocyanins which may help fight inflammation."

Over the course of 8 years, as part of their quality assurance standard operating procedures, Sambazon has spent over $500,000 dollars routinely testing the acai processed at their proprietary facility in the Brazilian Amazon to ensure that they continually are delivering the most nutritionally potent and highest quality acai available.

"Our acai products are packed with powerful antioxidants along with healthy fats -- claims that have been validated through years of scientific data," states Ryan Black, CEO, Sambazon. "It's a shame that the extravagant and unfounded claims made by illegal scam businesses are undermining the public's understanding of the true benefits of the fruit. With testimonials from renown athletes and nutritionists, and products that are consumed by millions of satisfied consumers worldwide, we're proud to offer the highest quality acai products made with integrity in every step of the process -- the 'real deal.'"

SOURCE Sambazon

Burger lovers beware: People who eat red meat every day have a higher risk of dying over a 10-year period -- mostly because of cardiovascular disease or cancer --than their peers who eat less red or processed meat, according to a new study of about half a million people.

"This is the biggest and highest quality study like this," says Barry M. Popkin, Ph.D., from the University of North Carolina, who wrote an editorial accompanying the study, which was published Monday in Archives of Internal Medicine. "They collected the diet data very carefully, and it's saying to people, 'You don't have to eat red meat every day.' "

In the study, a research team led by Rashmi Sinha, Ph.D., from the National Cancer Institute in Rockville, Maryland, looked at more than 500,000 people who were aged 50 to 71 when they enrolled in the National Institutes of Health-AARP Diet and Health study.

Over a 10-year period, people who ate the most red meat every day (about 62.5 grams per 1,000 calories per day, equivalent to a quarter-pound burger or small steak per day) had about a 30 percent greater risk of dying compared with those who consumed the least amount of red meat (a median of 9.8 grams per 1,000 calories per day). The excess mortality was mostly the result of cardiovascular disease and cancer.

The red meat in the study included all types of beef and pork, including bacon, cold cuts, ham, hamburgers, hot dogs, and steak, as well as meat in pizza, chili, lasagna, and stew.

In addition, those who ate the largest amounts of processed meat (defined as about 22.6 grams per 1,000 calories per day of bacon, red-meat sausage, poultry sausage, cold cuts, ham, regular hot dogs, and low-fat hot dogs) also had a slightly higher mortality risk than those who consumed the least.

In contrast, people who ate the most white meat seemed to have a slightly lower mortality risk during the study than those who consumed the least amount of white meat. White meat included chicken, turkey, and fish, as well as some poultry products and canned tuna.

The researchers estimate that 11 percent of deaths in men and 16 percent of deaths in women during the study could have been prevented by reducing consumption of red meat.

The American Institute of Cancer Research recommends that people consume less than 18 ounces of red meat per week (the equivalent of a child-size fast-food hamburger per day) to reduce the risk for cancer, and the American Heart Association recommends limiting saturated fats to less than 7 percent of total daily calories. (Animal products, such as meat and dairy, tend to be higher in saturated fat.) The United States Department of Agriculture food pyramid recommends two to three daily servings of protein, which can include lean meat, but can also come from plant sources.

"It is important that people understand that they do not need to give up eating red meat, but should pay a little closer attention to how much they eat," says Lona Sandon, R.D., a spokesperson for the American Dietetic Association and an assistant professor at UT Southwestern in Dallas, Texas. "Many people, particularly women, come up short on the nutrients that red meat has to offer."

Red meat contains protein, iron, zinc, selenium, and B vitamins that are important to the body and help prevent nutrient deficiency, says Sandon.

Sandon recommends that people replace high-fat red and processed meats with protein-rich foods such as poultry or fish, beans, eggs, and low-fat dairy. Also, she adds, filling half a plate with vegetables and a quarter with meat will help keep portions in control.

"What we need to keep in mind about this study is that it does not prove that red meat causes increased death; it simply shows an association," she says. "The study relied on people's recall of what they typically eat, which does not always match what they actually consumed."

Popkin says that consuming meat in moderation is important for our diet, as well as the health of the planet. Americans consume around four times more meat and dairy than the rest of the world, which may contribute to a number of global concerns, including an increased demand and price for meat, increased greenhouse gases, and a rise in disease, he says.

"All we have to do is eat red meat more infrequently and cut out the sausages and hot dogs," he says. "If we cut ours down just a little bit, it would be all it took because we consume so much."
By Jacquelyne Froeber, Courtesy of Health Magazine

There's a great article in the New York Times about organic foods, Eating Food That's Better for You, Organic or Not, by Mark Bittman.

It addresses the perception that you have to eat organic to eat healthy and misconceptions about what organic is.

Here are some excerpts:

"No matter how carefully I avoided using the word "organic" when I spoke to groups of food enthusiasts about how to eat better, someone in the audience would inevitably ask, "What if I can't afford to buy organic food?" It seems to have become the magic cure-all, synonymous with eating well, healthfully, sanely, even ethically."

"But eating "organic" offers no guarantee of any of that. And the truth is that most Americans eat so badly -- we get 7 percent of our calories from soft drinks, more than we do from vegetables; the top food group by caloric intake is "sweets"; and one-third of nation's adults are now obese -- that the organic question is a secondary one. It's not unimportant, but it's not the primary issue in the way Americans eat."

"To eat well, says Michael Pollan, the author of "In Defense of Food" means avoiding "edible food-like substances" and sticking to real ingredients, increasingly from the plant kingdom. (Americans each consume an average of nearly two pounds a day of animal products.) There's plenty of evidence that both a person's health -- as well as the environment's -- will improve with a simple shift in eating habits away from animal products and highly processed foods to plant products and what might be called "real food." (With all due respect to people in the "food movement," the food need not be "slow," either.)"

Dr. Kevin Polk, a clinical psychologist with over 20 years of experience in stress management is offering a new web program and DVD for stress management. The program is based on Acceptance and Commitment Training (ACT). It emphasizes decreasing struggling with stress and increasing valued living. Dr. Polk points out that while traditional stress management techniques such as deep breathing and thinking differently about stress can be effective, in times like these, high stress can occur with the best stress management in place; sometimes it's better to 'Surf the Stress.'

The 'Surfing Your Stress' program consists of three main components:

1) Carefully noticing what is going on in the body, mind and world in the present moment,

2) Identifying the ways you struggle stress, and

3) Identifying valued life directions that you want to take action toward.

For example, a person might learn that he or she struggles with high workplace stress by avoiding coworkers, but the person has also recognized that work is a valued activity. The person also realizes that the whole company is under high stress and relaxation only goes so far. By realizing work is of very high value the person can choose to have the stress (surf it) and go ahead and interact with coworkers.

Dr. Polk points out that his 'Surfing Your Stress' program can take a bit of practice, but his experience with over one thousand people has been that they have fun with the process. As Dr. Polk says, "Stress is no longer the enemy. It's just a natural part of us that we all take along for the ride anyway. By making it into something to 'surf', it frees us up and allows us to be more flexible as we go from choice to choice."

Research has shown ACT to be an effective workplace stress intervention. ACT focuses on people accepting internal things like stress rather than struggling with them. This frees up mental resources that can be focused on valued activities to move in the direction of family, intimate relationships, friends, work, education, recreation, spirituality, physical health and other values; one chooses between struggling with stress and moving toward values.

If you can't walk to work, maybe you can walk at work instead.

Friday, April 3 is National Walk to Work Day. Endorsed by the U.S. Department of Health and Human Services, the sixth-annual event encourages Americans to turn their commute into an exercise opportunity.

The reason is clear: According to the U.S. Centers for Disease Control and Prevention, the prevalence of obesity among adults aged 20-74 more than doubled between 1980 and 2006, soaring from 15 percent to nearly 33 percent. Meanwhile, study after study indicates that moderate exercise for 30 minutes per day reduces the risk of heart disease, cancer, stroke and diabetes.

Participation guidelines for National Walk to Work Day couldn't be more flexible. If walking to work is impractical, at least shun the elevator and walk up the stairs. If you take public transportation, get off a stop early and walk the rest of the way. And if your commute is too long to consider walking, simply pretend it's National Walk to Lunch Day instead.

Here's another idea, one that expands on the spirit of the national observance: Why not try walking at work, too? It's now possible with the Walkstation, a combination treadmill and worksurface. Developed by Details, a Steelcase company, the Walkstation integrates an electric height-adjustable worksurface with a low-speed, commercial-grade treadmill exclusively engineered for Details.

The Walkstation enables office workers to stay active while chatting on the phone, sending e-mails, reading, and working on a computer. The device is most often used as a shared resource. Employers are apt to place them in common areas or conference rooms, where employees can take turns enjoying the benefits. The integrated treadmill operates within a limited range of one-half to two miles per hour, slow enough to allow users to focus on their work, yet fast enough to burn up to 100 calories per hour.

"The Walkstation isn't intended to work up a sweat the way a gym workout can," says Details President Bud Klipa. "The purpose is simply to increase movement while on the job and enjoy the health benefits that can result."

The American Heart Association website, www.americanheart.org, offers a wonderful online support community for people to supplement their wellness commitments. It provides tips for helping reach fitness goals, as well as nutritional information, and information about their National Start! Walking day which is April 8.

For more information about the Walkstation or other Details products, visit www.details-worktools.com. Details is recognized by the American Heart Association as a Start! Fit-Friendly Company for promoting physical activity and health in the workplace.

Fast Facts:

• Obesity is rapidly becoming the number-one healthcare problem in North America, Europe and Asia.

• Last year, the U.S. Department of Health and Human Services released the Physical Activities Guidelines for Americans to help people understand how much exercise they should be getting. According to the guidelines, adults can gain substantial health benefits from two-and-a-half hours of moderate physical activity each week, while children benefit from an hour or more of physical activity each day.

• As recently reported by Reuters ("Will Americans put on recession pounds?" - Jan. 9, 2009), Americans may wind up gaining weight during the recession even if they spend less on food. Reason: Buying foods high in sugar, saturated fats and refined grains is an easy, if unhealthy, way to economize.

Details, a Steelcase company based in Grand Rapids, Mich., provides innovative worktool solutions compatible with most furniture systems. Details worktools are sold through a network of 450 dealers and are featured in 20 Steelcase showrooms throughout North America. For more information about Details, visit www.details-worktools.com.

SOURCE Details, a Steelcase company

In a study published today in The Journals of Gerontology (Medical Sciences), researchers found that a brain fitness program measured initially for its impact on cognitive abilities in older adults also had a significant beneficial impact on symptoms of depression.

The findings are part of an ongoing study of older Americans funded by the National Institutes of Health and known as the Advanced Cognitive Training for Independent and Vital Elderly (ACTIVE) study. With 2,832 participants, the ACTIVE study is the largest community-based multi-site randomized controlled trial ever conducted that focuses on maintaining or improving cognitive abilities of older people.

The ACTIVE study randomly assigned participants to four groups: one group did computerized brain exercises, a second group took classes in memory strategies, a third group took classes in reasoning and a fourth group served as a control that engaged in no special activity. Groups that did an activity engaged in the activity for a total of 10 hours. Participants completed those activities by October 1999, and their outcomes have continued to be tracked and published in follow-up reports.

While earlier reporting on the study was on primary measures of cognition and secondary measures of quality of life, this new report on 2,036 participants is the first to focus on secondary measures of how cognitive training affects mood.

Researchers found that participants in the study who engaged in the computerized brain exercises, which were designed to improve visual speed, accuracy and expanse of processing, had significantly better outcomes in key measures related to mood in one-year and five-year follow-ups. Participants in the other three groups did not have similar beneficial outcomes on this measure.

The study used a standard measure of depression known as the CES-D-12, a 12-item scale for depressive symptoms from the Center for Epidemiological Studies. Researchers found that only study participants who used the computer-based brain exercises received some protection against worsening depressive symptoms as compared against the control group. In fact, those who used the computer-based exercises were 30% less at risk than the other groups.

Researchers hypothesized two possible reasons why the brain exercise group was less susceptible to worsening depressive symptoms. First, they observed that the group had experienced an increase in brain processing speed and other quality of life measures that may have made their day to day experiences more positive. Second, they observed that the attentional demands and rewards and the procedural learning requirements of the computer program may have stimulated the chemical system or other parts of the brain that affect mood.

"Earlier findings have shown that these particular brain exercises improve speed of processing, health related quality of life and ability to engage in activities required for independent living," said Fred Wolinsky, PhD of the University of Iowa, the lead author on this study. "This study is important because it shows that a relatively small amount of the right kind of brain fitness training can change the trajectory of aging, even five years later, by helping people experience a happier life. In the end, that's really what we all want for ourselves and our loved ones."

The training used in the study is now commercially available for the first time as part of the InSight brain fitness program from Posit Science. Posit Science distributes its programs to the public through its website, through national insurers and through hundreds of classes at retirement communities, senior centers and adult education programs.

SOURCE Posit Science

Water, an element crucial to human existence, is becoming more and more scarce. From the bread we eat to the meat we consume, the global population is contributing to the depletion of the world's water resources, say experts at the 5th World Water Forum taking place in Istanbul, Turkey this week. The Forum is bringing attention to practices of not only corporations, but also individuals that are increasingly depleting the earth's water supply, and it hopes to create a new era of awareness that will launch what the Forum calls "Worldwide Diet of Wasteful Water Consumption."

Virtual water consumption is a notion rarely recognized by the general population, but is a major factor impacting the world's water supply. Water that is embedded in food or other products, which is needed for their consumption, is referred to as "virtual water." Meat-eaters play a large role in the water shortage the world is quickly approaching, according to the experts.

"Water consumption is extremely high for meat due to its high-maintenance production cycle; one kilo (2.21 lbs.) of meat requires about 1600 liters of water. A vegetarian diet is much more water-friendly, as vegetable production requires less virtual water consumption," says Prof Dr. Ahmet Saatci, vice-secretary general of the 5th World Water Forum, the world's largest water event which brought together a record-breaking 28,000 participants this year. "We use only a tiny portion of water resources for drinking (10 percent), but use an enormous amount of drinking-quality water on agriculture (70 percent). For example, one kilo (2.2lbs) of wheat requires 1000 liters of water to bring to harvest. We have to start utilizing reused waste-water for irrigation purposes to put a stop to the depletion of our water resources."

One of the world's leading experts on water issues, Saatci takes advantage of his own recycling system in his bathroom where he uses only recycled water for his toilet flush. He dreams of a world where everyone practices the "Wasteful Water Consumption Diet," and employs the user-friendly and cost-efficient water renewal technologies accessible to consumers, that he believes will save the lives of many suffering from water shortage.

"I want everyone to know that each time we refuse to buy a water-saving toilet, without a water recycling system, we are refusing to help a child in Africa dying from lack of access to a clean water source," says Saatci. "When each of us learns to live without wasting a drop, our planet may have a chance at survival."

Throughout the next week, the Forum will focus on water issues that include international discussions, political agenda and water sustainability.

For more information about the World Water Forum, please visit www.worldwaterforum5.org

SOURCE World Water Forum

Today's kids' lives revolve around thier cell phones, blackberries, tv, video games, internet, etc. etc. Certainly a lot has changed since the old days when you only got 2 channels of tv and the rest of the stuff didn't really exist for most people... kids had no choice but to go outside and play!

GeoFitness, Inc. will launch new learning and fitness programs during the American Alliance for Health, Physical Education, Recreation, and Dance Convention (AAHPERD) in Tampa, March 31-April 4 2009

GeoFitness has developed youth dance and fitness activities and partnered with the rapper Rikshaw to launch the nationwide "Get Moving America" campaign and contest.

"We are very excited to kick-off the National AAHPERD Conference and demo our new dance and fitness moves while rapper Rikshaw will perform his new song, Make Your Move," says Dr. Mitchell, Founder and President of GeoFitness, Inc.

GeoFitness is a leading provider of movement-based products and curriculum that are developmentally appropriate, easy to use, and cost effective to increase fitness and academic achievement for students of all ages.

"Our vision is to globally increase personal success through learning and fitness activities. We have found that children and youth love rap and hip hop, so why not use it to encourage adolescents to move and become healthier and more fit," says Dr. Debby Mitchell.

"GeoFitness is a valuable addition to any education curriculum. I give it my 'best in class' award for these new and innovative physical education and learning activities," says Robert P. Pangrazi, Author and Professor Emeritus at Arizona State University. 

SOURCE GeoFitness, Inc.

Here are some healthy living tips from Equinox Fitness.

In these changing times, make a renewed commitment to yourself to lead a healthy life. Here are some tips to help you find balance, stay focused and gain perspective. IT'S THE MIND OF THE TIMES.

1.	Exercise When you exercise you are present in the moment and not focused on worries and concerns. Studies show that cardiovascular and resistance training can help reduce stress and boost endorphins. Try a minimum of 30 minutes of vigorous exercise most days of the week.
2.	Get enough sleep Insufficient sleep can make it more difficult to cope with the normal challenges of daily life. Most adults need 7-8 hours of sleep to function optimally.
3.	Eat well A balanced diet high in fresh fruits, vegetables, whole grains and lean proteins can help reduce stress by stabilizing blood sugar levels. Combine carbohydrates, protein and healthy fats at each meal to fuel and energize your body.
4.	Pay it forward Studies show that people who approach life with a positive attitude are less stressed. Begin and end every day by making a mental list of the things for which you are grateful.
5.	Live in the moment Accept that some things are out of your control. Rather than worrying about what will happen next week, next month or next year, focus on making decisions that will lead you in the direction of your goals.
6.	Get organized Being disorganized can add to your stress level. Knowing where things are and reducing clutter lets you focus on the important things.
7.	Meditate Studies show that people who meditate regularly have more activity in their left frontal cortex and less activity in the amygdala - both of which are associated with calmer emotional states. There are many ways to meditate. Practice yoga, take a walk in nature, sit quietly, spend time with your pet or take a bubble bath.
8.	Say no when necessary Avoid taking on more than you can accomplish. Do not feel guilty saying "no" to unnecessary obligations and responsibilities.
9.	Hydrate Drink plenty of water throughout the day. Water regulates body temperature, aids in the absorption of vitamins and nutrients and detoxifies the liver and kidneys.
10.	Lean on your support system People who have a strong social network of family and friends typically report less stress and a better ability to cope. Don't be afraid to ask for support from close friends and family during these times.

Source: Equinox Fitness Clubs

To celebrate Earth Day and create awareness for sustainable travel to the Caribbean, the award-winning Elite Island Resorts -- the second-largest independently owned, green certified Caribbean hospitality group -- announces it will make a donation each time a body or facial spa treatment is purchased at select resorts during April 2009. When guests purchase a relaxing treatment at Galley Bay Resort & Spa, The Verandah Resort & Spa and St. James's Club & Villas (all on Antigua); and Palm Island (The Grenadines), five dollars per treatment will be donated to Sustainable Travel International (STI), a global organization devoted to sustainable solutions and promoting responsible travel and ecotourism.

"Elite Island Resorts is proud we made the commitment to be green in the Caribbean. In April we celebrate our first anniversary as being certified green and decided this would be the perfect way to salute this important milestone by contributing to Sustainable Travel International. Everyone loves a pampering spa treatment like a Deep Tissue massage or an exotic Coconut Cocoon body wrap, and now when guests book spa appointments they can do something good for themselves and the environment," said Steven E. Heydt, Elite Island Resorts' president.

 

Elite Island Resort Caribbean properties' daily operations are geared toward ecological preservation. Steps include grey water provides irrigation; organic waste is utilized by local farmers; and a reduction of non-biodegradable products are employed. Foods and products from endangered species are banned and produce and other sustainable products are purchased locally whenever possible. Examples include employment of a 95+ percent local workforce and support of cultural events, charities, scholarships, and at Galley Bay, a dedicated bird sanctuary.

The resorts were certified green by Green Globe International in accordance with the highest international standards: the Baseline Criteria of Sustainable Tourism Certification Network of the Americas, International Standards Organization (ISO) 9001/14001, The Mohonk Agreement, Agenda 21 and principles for Sustainable Development endorsed by 182 governments at the United Nations Rio de Janeiro Earth Summit in 1992.

SOURCE Elite Island Resorts

Nigerian-born chef Phiner Dike-Jelden (pronounced "fena deekay"), owner of the restaurant A Phiner Bistro in Avon, Ohio, is also a renowned health and wellness expert. Both personally and professionally, she lives by a simple philosophy: you are what you eat. As she explains, "When people are well, they are happy. When they are happy, they are at peace. If the world eats well, the world will be at peace." Diners at A Phiner Bistro know that Dike-Jelden's talents are a God-given gift and that she lovingly customizes her menu to meet the needs of her customers. Once they taste her inspired, healthy, and delicious cooking, they return. It's as simple as that.

In her new book, Juicing for Your Soul, Dike-Jelden tackles the misconception that it takes too much time to eat properly. Instead, she encourages her readers to "change their way of looking at food." She inspires her readers to put food preparation into proper perspective. Buying fruits and vegetables and juicing them quickly becomes automatic, and making several ounces of a healthful, energizing drink takes far less time than picking up a burger at a local drive thru. As Dike-Jelden emphasizes, "People need to turn away from this preserved nonsense and put their health first."

In addition to numerous recipes that address every ailment from allergies and anxiety to halitosis and hemorrhoids, Juicing for Your Soul includes a nutritional summary of the fruits and vegetables called for that will leave readers inspired and knowledgeable.

Basil eases motion sickness? Sage helps with PMS, hot flashes, and other symptoms of menopause? Cucumbers assist in wound healing? Pears improve bowel movement?

Pick up a copy of Juicing for Your Soul, absorb Phiner's passionate embrace of healthy eating, and begin juicing your way to better health and happiness.

Juicing for Your Soul is available at A Phiner Bistro in Avon, Ohio, and at Baker & Taylor at 800-775-1100. Juicing for Your Soul by Phiner Dike-Jelden; Nonfiction; Soft cover; $19.95; ISBN: 0-9643652-6-X www.phinerdike.com.

SOURCE Phiner Dike-Jelden

In difficult economic times, when people's stress levels - both psychological and financial - increase, eating healthfully becomes more essential than ever, according to the experts at the American Dietetic Association.

"When people are under pressure, like so many are today, we need all the help we can get to weather the storm," says registered dietitian and ADA Spokesperson Amy Jamieson-Petonic. "While eating healthfully is always important, the food you put in your body can get you through tough times."

Jamieson-Petonic encourages individuals and families alike to turn to a registered dietitian for workable solutions that include saving money on groceries and lowering health-care costs. "An RD is a health coach who can help you make small changes that add up, making recommendations that fit into your lifestyle," she says.

Her advice comes in advance of the second annual Registered Dietitian Day, to be commemorated on March 11 during National Nutrition Month(R). Registered Dietitian Day was created by the American Dietetic Association to increase awareness of RDs as the indispensable providers of food and nutrition services, and to recognize their commitment to helping people enjoy healthy lives.

"Stress and anxiety can make it hard just to get through the day," Jamieson-Petonic says. "Food has such an impact, not only on our physical health but our mental health and spiritual health. It is connected to so many levels of our being.

"When we get stressed, we tend to eat foods that are lower in nutritional value, which is a double-edged sword: Now, you are in a cycle that just leads to feeling worse," Jamieson-Petonic says.

"People often don't realize how good they feel when they start eating well. It can give you a better outlook and the clarity of mind and body to face tough situations."

Research shows you can save money by buying healthier foods, Jamieson-Petonic says. "Eating right, being physically active and achieving a healthy weight all have a positive impact on your overall health.

"For certain chronic health conditions such as obesity or high blood pressure, working with an RD to develop a personalized eating plan can lead to both improved health status and lower health-care costs. For example, if you have high blood pressure, following the DASH Diet - eating more whole grains, fruits, vegetables and cutting down on sodium - may reduce the cost of blood pressure medications," Jamieson-Petonic says.

The American Dietetic Association is the world's largest organization of food and nutrition professionals. ADA is committed to improving the nation's health and advancing the profession of dietetics through research, education and advocacy. Visit the American Dietetic Association at www.eatright.org.

SOURCE American Dietetic Association

Two summers ago, I couldn't see the floor in my living room (or elsewhere in my apartment, for that matter). My one-bedroom apartment in New York City was littered with months-old newspapers, half-empty purses, photos, office supplies, unopened mail, coffee mugs, blankets--even pizza crusts. I couldn't remember the last time I didn't have to kick away or push aside something to go to the kitchen, bathroom, orthe front door. Every Saturday, I vowed to "clean up." But on Monday, I awoke to more of the same chaos.

What was wrong with me? I thought. Was I lazy? Incompetent? Was I reverting back to the days when a messy room was a path of teenage resistance against my mother's neat-freak tyranny? Maybe. Or more likely, I simply didn't know how or where to start eliminating my mess. I was unequivocally and indiscernibly overwhelmed. So week after week for as many as six months, the piles of clothes, stacks of dishes, pieces of garbage, et al continued to amass.

I told myself that the mess didn't bother me. (No one else was around but me to see it, after all.) Then one evening, I walked into my apartment after work, took a look around, and decided that something had to give. I couldn't keep denying that I wanted a neat and peaceful home--not one that looked as if it were whipped into a state of perpetual frenzy and confusion. I needed help.

Believing that my messiness wasn't a matter of dirt as much as it was disorder, I skipped the cleaning-lady route and called a professional organizer. During my first session with Ronit Zweig, PsyD, who calls herself "the organizing doc," I cried. I was so grateful to have someone patiently, and without judgment, guide me through the steps of digging myself out of chaos. Who knew that the first step, walking around my apartment and bagging every piece of trash, would eliminate 30 percent of the problem--and uncover my entire sofa?

Though I tapped my wallet after three not-so-cheap $80 sessions with Zweig, I didn't run out of motivation. I spent several months intermittently throwing away, picking up, and putting away, and my little rented haven had never been so orderly.

OK, so it wasn't as easy as it sounds. My apartment is still not completely clutter-free--but it's not the roving mess it once was. While I've somewhat successfully straightened up my act, I still feel like I'm not organized enough. One look under my bed or inside my closets, dresser drawers, file cabinet, or even my purse reveals some unresolved issues. The orderly-ever-after eludes me--and perhaps, as it turns out, a lot of other people.
It's estimated that Americans will spend $8.6 billion to organize their homes in 2011, compared to $6.9 billion in 2006. Decluttering is a pursuit I share with everyone else who's ever cast their hopes on a plastic container, shelving system, or self-help book to bring beloved order to their chaotic lives. But what gives? Control, explains organizing guru Peter Walsh, author of the best-selling book It's All Too Much: An Easy Plan for Living a Richer Life With Less Stuff (Free Press, 2006). "People are chasing some degree of comfort," says Walsh. "If they get their closets or garage organized, they feel they have some control over their little corner of the world."

But Walsh suggests we should think twice before hedging our happiness bets on having a mess-free home. "Someone will say to me, 'Help me get organized.' I'm sorry, but that's not my job. My job is to help you identify the gap between your real life and your ideal life, and to help you stop breaching it." So for those pragmatists who think clutter is simply the sum of our stuff (the tangible, material, and storable), he offers this philosophical definition: "Clutter is anything that gets between you and the life you'd like to be living." Which means getting rid of it isn't strictly a job for bins and shelves. The task begins, says Walsh, with figuring out what we want from our lives (authenticity, joy, serenity), not the stuff we want for our lives (a new wardrobe, a flat-screen TV, a new car).

This concept was also a hallmark of my work with Zweig. Instead of imposing an organizing system on my lifestyle, she asked me about my routine. How often did I get the mail? (Every day.) Where did I put it? (On the floor.) When she saw so many pieces of paper strewn about my living room, she wondered about its function: Did I want the space to be a place to kick back or to work? (But I already had a home office.) And certainly it wasn't easy to get a good night's sleep in the one corner of my bed that wasn't covered with towels and clothes. The lesson: The purpose of a room should determine what's in it. Zweig and other organization experts agree that when a room's purpose is obscured (when you can't eat at your dining table or allow guests into the guest room)--well, that's when you know you have a problem.

Remembering the months I spent stepping over piles of old magazines and Goodwill-bound clothes in my apartment, I wondered how I had gotten myself into such a mess (literally) in the first place. Katherine D. Anderson, president of the National Study Group on Chronic Disorganization (NSGCD), says one cause of the growth of my and others' clutter is "more pressure being put on everyone to be more productive." Our lives are one long to-do list, leaving countless remnants of our day-to-day tasks to show up in email in-boxes, computer desktops, wallets, refrigerators, you name it. The NSGCD has developed a distinct five-level measuring system for clutteredness. By their account, when I sought help two years ago, I was at the second-to-worst rank, a Level 4 (the household "needs the help of a professional organizer" to function; "psychological or financial hardships" may be the clutter culprits). I suppose now I'm hovering somewhere between Level 2 ("still requires professional help") or Level 1 ("standard"). (Take the "How Cluttered Is Your Home?" quiz below to find out where you stand.)

But perhaps more important than the origin and scale of our clutter is its implication in our lives. There are the more obvious health threats: More stuff around the house means more surfaces to collect dust (which could lead to respiratory conditions like asthma), and more things to trip over or bang into (which could lead to injury and falls). Some experts even think that clutter might also affect our weight. Pamela Peeke, MD, author of Fit to Live (Rodale Books, 2007), says that we are less likely to be active when we're cluttered. "You can have the best intentions--you can go out and buy sneakers and healthy food--but if you can't find them in your mess of a house, then what good are they doing you?" And in his new book, Does This Clutter Make My Butt Look Fat? (Free Press, 2008), Walsh asserts that it's impossible to be your best and healthiest self in a cluttered space. "You work all day, you get home at 7 p.m., you open the front door, and you need to eat something," he says. "Your default will be to go for what's easy rather than what's good." And if your kitchen's a mess, odds are you'll choose the unhealthier fast or convenient food. Why? "In an overstuffed home, eating can easily become overeating," says Walsh. Clutter can alienate us from our environment and, in turn, make it difficult to practice an important principle that prevents us from overeating: mindfulness. In the midst of a mess, we lose our ability to focus on what we're doing. The thing that clutter and weight have in common then? Out-of-control consumption. "The stuff in our homes becomes too overwhelming to deal with, but we keep shopping for more," says Walsh. "Similarly, the increasing weight of our bodies becomes more than we are able to handle, but we keep indulging."

Many people unwittingly succumb to an accumulation addiction when looking to material things--more stuff or food--to fill an emotional void. Walsh says we do this when letting our emotions, be it depression, exhaustion, anger, or joy, make decisions for us. And when we're stuck in this emotional decision-making mode, the pounds can creep on just as stealthily as the stuff piles up. Case in point: The many nights I ordered pizza, watched TV, and slept on the couch because I was "depressed," and for days, weeks, or months afterward, the unfolded blanket and the empty pizza box (yes, I ate the entire pie by myself) littered the living room. That's two bad decisions (eating poorly, contributing to my clutter) tied to one icky-feeling emotion.

Hence, the matter of clutter's effect on our mental health. Does clutter make us depressed, or does depression make us cluttered? Both, says David Tolin, PhD, director of the Anxiety Disorders Center at the Institute of Living. "Depression contributes to clutter by causing fatigue, giving one less energy and motivation, and impairing ability to focus," he says. Furthermore, Tolin's research suggests a connection between clutter and anxiety. "Having a lot of clutter leads people to feel ashamed and socially anxious," he says. "Or it could also be that people who are socially anxious to begin with surround themselves with clutter to feel more comfortable." Lack of focus and energy, anxiety--this was well-treaded territory for me. In my more cluttered days, I experienced all manner of psychological roadblocks, especially procrastination and perfectionism. Although a reformed clutterbug, I still fear a regression is quite possible, if not entirely imminent--a fear Tolin's research confirms. A person's untidiness, he suggests, may indeed be partially a matter a genetic predisposition.

Great, so add neatness to the list of good genes, runner's legs, and flat stomach I didn't get. For anyone who, like me, feels a twinge of self-defeat before they even lift a finger to start decluttering, Peeke says the best way to get past this is to, well, just do it. "Stop overthinking it," she says. Instead of ruminating about the disadvantages that you think are keeping you from a "perfect" home, Peeke suggests taking that energy and applying it to a get-it-done-already strategy. Think: Little changes equal a big difference. And remember, decluttering is a marathon, not a sprint. "A clean, organized home means constant maintenance," says Peeke, who warns against "wellness binges"--where you wake up one day and clean your entire house but let it go for weeks after that. This kind of impulsive, crisis-mode decluttering is less likely to stick and bring about real change.

I've found, however, that no matter how consistent, determined, or inspired my decluttering efforts, I am often disappointed by my results. Peeke attributes my lack of gratification to the proverbial tug-of-war between perfection and progress. She recommends an 80-percent rule that says, "To strive for 100 percent all the time is pointless. Give yourself at least 20 percent for humanity and the days you wake up and want to hide under the covers. Sometimes 50 percent is all you've got; other days you give 150. The point is to average out around 80." The key, she says, is to look at your home and your life and think, It's not perfect, but it's pretty damn good.

And that much seems doable--and even better, inspiring--to me.

-Penny Wrenn


Quiz: How cluttered Is Your home?

1. When it comes to spending time in your home, you ...
a) Use all of the rooms. Aside from the occasional mess, your house is comfortable, and you enjoy being there.
b) Use most of the rooms with the exception of a few you either can't get to because the entrance is blocked or you don't like hanging out in because of how much stuff is there.
c) Use only a few rooms. Overall, you don't really like spending time at home, and in many rooms, there's too much stuff to move around safely.

2. On a scale of one to 10, how would you rate the cleanliness of your home?
a) 8 to 10. It's pretty clean most of the time; a friend could come over unexpectedly and wouldn't be shocked at the mess.
b) 5 to 7. It's in a constant state of needing a good cleaning, with garbage cans often overflowing, some mildew in the bathroom or kitchen, and tolerable--but not pleasant--odors.
c) 0 to 4. There's excessive dust, consistently dirty kitchen and bathroom counters, laundry throughout the house, and a constant unpleasant odor.

3. A "good cleaning" means . . .
a) Going through boxes, bags, and piles of stuff that are in my way, tossing what I don't need, and putting what I want to hold on to in its designated space.
b) Rounding up boxes, bags, and piles of stuff that are in my way, and shoving everything into a designated "junk" room, which I always promise to tackle soon.
c) My house needs much more than a good cleaning, so I just do the bare minimum, like changing my sheets every so often and wiping down the kitchen counters.

4. On a scale of one to 10, how would you rate your ability to get rid of stuff you don't use anymore?
a) 8 to 10. It feels good to ditch or donate items that I don't need.
b) 5 to 7. I have a hard time letting go of most things. My attitude: "You never know when you'll need it again."
c) 0 to 4. I won't get rid of my stuff. I'd rather hold on to something for years than let it go, even if it's just going to collect dust in the basement.

5. The stuff in my home . . .
a) Serves a purpose (for the most part, anyway). Each room in my house has a function, and I use most of the things I own.
b) Needs major organization. I often can't find things when I need them because I have too much stuff, much of which I don't use.
c) Creates a constant source of stress and anxiety for me. I've got so much stuff that I can't use or find most of it when I need it, and it's affecting my health and the way I interact with people.

If you answered mostly as . . .
Your household is considered standard when it comes to clutter. Sure, your home gets messy every now and then, but it never gets so out of control that you need help getting a handle on it.

If you answered mostly bs . . .
Your household likely requires the help of professional organizers. You might be able to tackle your clutter issues on your own, but professional help could give you the jump-start you need. Your clutter is keeping you from being your happiest, healthiest self--but simple steps can help you get on a better track.

If you answered mostly cs . . .
Your household may require more than a professional organizer. Seeking help, including a professional organizer as well as a psychologist, is probably necessary. Psychological, medical, or financial issues are likely involved in your clutteredness, and tackling larger issues that clue you in to why you have so much stuff will give you the skills and knowledge you need to do something about it.

Adapted from the National Study Group on Chronic Disorganization. For more information, visit nsgcd.org.


Decluttering 101
5 steps to get started from "organizing doc" Ronit Zweig, PsyD

1. Toss the trash. Do a walk-through of your entire home, and throw out all of the garbage, even if you do no other cleaning. You'll be amazed how much that can help.
2. Tackle what you can see first. Don't worry about organizing closets and drawers right away; focus on countertops, desks, and chairs.
3. Figure out what you need and use. Do another walk-through, and gather items you haven't used in six months or more. Toss what's broken or donate what still works. If you can't quite bring yourself to do that yet, put the items in a box and store the box somewhere of the way but not completely out of sight. "This way, it'll remain just annoying enough for a rainy-day activity," says Zweig.
4. Set up organizing systems. For example, if the area near your front door is a dumping ground, create a "station" with baskets for various items, such as shoes and mail. If your "stuff" is organized by category, it'll be easier to bring some order to it later.
5. Take baby steps. You might not be able to see a huge change in the way your home looks right away, so remind yourself that every little bit counts. It'll help you keep a positive attitude.

By Penny Wrenn. Source: Natural Solutions: Vibrant Health, Balanced Living/Alternative Medicine/InnoVision Health Media.

The pros are returning to basics and investing in creativity this year. Unleash your own inner DIY stylista by choosing unique accents and exclusive favors from Estilo Weddings, who keep it green and eco-chic, as well as stylish and affordable.

A green wedding isn't just ecologically smart; it can be economical and inspirational as well. Consider adding your own eco-friendly touches throughout your wedding events: Engagement Parties, Bridal Showers, Organic Luncheons, Wedding Rehearsal ....

How you can throw an eco-chic wedding event:

1. The exclusive new eco-friendly Wedding Card Box designs not only combine elegance and tradition but are eco-friendly. The recycled cotton box and wrap are as sturdy as wood. The card boxes come in 2 sizes - the Standard Wedding Card Box, which holds up 200 cards, and the Mini Wedding Card Box (perfect for bridal showers), big enough to hold up to 100 cards. We can customize your Wedding Card Box with your wedding colors and flowers.

2. Save some trees and consider using recycled paper goods for invitations, announcements and stationery. This Favor Bag from Estilo Weddings is made from 100% recycled cotton fiber.

3. Use Recyclable Containers and centerpieces. These Eco-Friendly Planters are made from natural grain products and decompose in 5 years. You can also DIY your own centerpieces and source flowers from organic growers such as OrganicBouquet.com.

4. Another alternative for your usual floral centerpiece are these gorgeous Clay Flower Arrangements. They can serve both as a centerpiece and as wedding favor/eco-friendly gifts for your special guests. The clay flower cake toppers and orchid, peony and gardenia hair flowers are also stunning (recently featured on StylemePretty.com).

5. If you are using disposable products, make sure you use biodegradable products that easily decompose. Consider using these bamboo products - Bamboo Veneer Plates and Bamboo Chopsticks as a green alternative to disposable paper plates. They are both stylish and kind to the environment.

6. Send your guests home with a plant or tree seedling as a party favor. Planting a tree that will grow and symbolize your positive contribution to your community for your and your children's lifetimes is a lovely way to start your lives together.

7. Source out gifts that are made from eco-friendly sources. This Vegan Clutch is a great gift for your bridesmaids. Made of vegan leather, it's designed to look like real leather, yet is biodegradable in 10 years and comes in assorted colors.

SOURCE Estilo Weddings

Shape magazine, together with Iams, announces a brand new initiative to help dogs and their owners become more fit and have a stronger bond. As most people truly enjoy the benefits their dogs bring to their lives, the leading active lifestyle publication has created a community-based program to further this enjoyment. The "Walk Your Dog, Make Life Better" program encourages dog owners to join or create dog walking clubs which promote healthy lifestyles and generate fun social contact. Through these clubs, owners are encouraged to lead active lifestyles, keep their pets healthy and happy, and raise money for the ASPCA(R) (The American Society for the Prevention of Cruelty to Animals(R)).

 

The goal of this program is to connect dog lovers to benefit their social and physical health, and the health of their furry friends. This coming spring, the March through May issues of Shape will include expert advice delivering information to 6.0 million readers on how to maximize their time (and their bond) with Fido. In conjunction with this content, Shape will also launch a microsite dedicated to informing consumers about this program and how they can become involved.

The 'Walk Your Dog, Make Life Better" microsite on shape.com will offer dog owners the ability to show off their furry friends by uploading photos, chatting with other dog owners, and interacting with new friends in their local area to start their own clubs. Pet owners will also be encouraged to send customizable e-cards to their friends and family to spread the word. For each card sent, Shape will make a donation to the ASPCA(R).

Sabine Feldmann, VP/Publisher of Shape says, "This partnership with Iams is an exciting one for Shape, especially given the stress of the current economy. We are thrilled to have the opportunity to provide the free tools to create fun dog walking clubs to get moving and meet new friends without spending a dime. This program embodies what Shape is all about - leading the healthiest and most positive lifestyle possible."

"Iams is proud to partner with Shape and support the Iams Dog Walking Club as a way to promote a healthy lifestyle for dogs and their human walking partners," said Kris Parlett, Iams spokesperson. "We encourage everyone to join or start an Iams Dog Walking Club for an opportunity to spend more time with their canine companion. They can also visit www.iams.com to learn how Iams ProActive Health promotes seven signs of healthy vitality, providing premium nutrition to ensure a playful and active dog."

"The ASPCA is thrilled to work with both Shape and Iams to promote the health of our nation's pets and their families," said ASPCA President & CEO Ed Sayres. "The bond that Americans share with their four-legged friends is so strong, and taking the time to exercise and play with your pets - improving their quality of life - is one of the best ways to honor that bond."

SOURCE Shape magazine

Each day we have countless conversations with ourselves, and if we really listen to them, we discover that much of what we say to ourselves is critical, judgmental, and often unforgiving. We seem to expect perfection, and if we don't get it, we tend to make excuses and blame others, or we blame ourselves and add the burden of guilt to our assumed shortcomings.

Carol Messmer's new book, "Conversations with Self: Discovering the Power of Your Inner Voice" (published by iUniverse), provides the support so many people need at this time -- a support that comes from within. Messmer reveals how to foster the mental discipline that we need when fear and doubt are in charge of our thoughts, to release these fears, and then tune in to the beneficial information our minds are trying to deliver.

The examples and scenarios used in "Conversations with Self: Discovering the Power of Your Inner Voice," along with explanations of how to use the tools presented and references to current brain research, combine to create a picture of encouragement, hope, and personal power in facing what many of us consider to be a difficult and challenging time. No matter what the external circumstances may be, we have the inner resources to create lives for ourselves that are fulfilling and secure. Providing numerous and relevant real-life scenarios as examples, Messmer shows us how, without the interference of fear, we can leave behind feelings of helplessness and despair, and instead begin making the choices that have the best chance of meeting our needs today and in the future.

SOURCE iUniverse

Q. I can barely get out of bed on winter mornings. What's wrong with me?

A. It sounds like you have seasonal affective disorder (appropriately abbreviatedas "SAD"). The diagnosis requires that symptoms, which may include feelings of depression, hopelessness, loss of energy, anxiety, sleeplessness, difficulty concentrating, and carbohydrate cravings, be present for two winters. These begin as the days grow shorter in late fall or early winter and lift with the longer, more light-filled days of spring and summer.

Why only in winter? Longer hours of darkness can disrupt your circadian rhythms (your body clock) and cause the body to produce too much melatonin (the hormone that increases with darkness and during sleep), making it harder to get out of bed in the morning. Deficiencies in serotonin (a neurotransmitter often diminished in other kinds of depression) may also accompany longer hours of darkness. Thankfully, researchers have discovered effective, natural therapies that directly address the lack of light and its consequences that precipitate SAD.

The best-researched therapy is the "light box"--a source of full-spectrum light like the sun. The standard dose is 10,000 lux of light for 30 minutes daily (from late fall to early spring). Simply sit in front of--but don't look at--the box. In clinical trials, the light box has proven more effective than antidepressant drugs for SAD and has no negative side effects. Check out Apollo Health, The SunBox Company, or Full Spectrum Solutions for reliable light boxes.

Taking the sunshine vitamin, aka vitamin D, may work for you. During winter, our levels of D, produced by sunlight acting on the skin, decrease significantly. In some people, this deficiency may produce SAD symptoms. Taking 2,000 to 3,000 IU of D daily for three to six months may make a significant difference in your mood. Get your D levels checked with a blood test before you begin (to see if they are indeed low), and make sure you take D3, ergocalciferol--the active, nontoxic form.

For the most effective and enduring results year-round, lay off or cut down on sugar and meat, and add plenty of whole foods and fiber to your diet. Eat whole grains, fruit, nuts, and omega-3-rich fish (sardines are particularly good for depression), and include fresh, organic fruits and veggies with every meal. I also recommend a high-dose multivitamin and mineral supplement that includes the B vitamins. The Bs, which may be low in people who suffer from depression, help protect against stress. Include at least 800 mcg of folic acid and 200 mcg each of selenium and chromium, which may also be depleted in people with depression. Add to this regimen 1,000 mg two times a day of vitamin C and 3,000 mg per day of omega-3 fish oil, divided in two doses.

A meditation practice is essential for lowering stress and improving mood. I recommend concentrative meditation (focusing on a sound, word, or image), mindfulness meditation, or active meditation like t'ai chi. Writing your feelings down in a journal or drawing them on paper can also relieve stress.

Exercise is one of the single best treatments for SAD. Just about all forms of depression come with physical and emotional inertia and low levels of neurotransmitters like serotonin--all of which improve with exercise. One study showed exercise to be more effective at relieving depression than a serotonin-boosting antidepressant. The one side effect? You'll feel better!

Many studies have focused on jogging, but most any form of movement can help. A number of my patients boost their energy by dancing to music in the morning. Yoga also has mood-enhancing benefits. Begin gradually with 10 minutes of walking or dancing a day (and build up to 30 minutes or so every day), or join a beginner's yoga class a couple of times a week. Adopt this approach, and this winter (and all the ones hereafter) should be far brighter and far happier. n

By James S. Gordon, MD, the author of Unstuck: Your Guide to the Seven-Stage Journey Out of Depression, is the founder and director of The Center for Mind-Body Medicine in Washington, DC. Courtesy of Natural Solutions.