Food Guilt: How to Eat Without Shame

What brings you pleasure? Real pleasure, so rich and deep that even thinking about it creates a visceral response? Right now, see if you can list a dozen things that bring you shivers of excitement or delight, elicit little mmmmms of satisfaction or make your lights burn a little brighter.

Your sources of pleasure may be as mundane as getting a manicure, as spectacular as skydiving. But more likely than not, food is somewhere on your list. Nothing wrong with that… until there is. When food becomes the primary — or sole — source of pleasure, that’s when problems arise. Food as a source of pleasure is natural; it tastes good. It’s comforting and reliable. Compared to other sources of pleasure, it’s cheap, fast, easy and legal. And like some other pleasures, it’s addictive, shame-provoking and harmful when taken to extremes.

Food was our first pleasure. When we were babies, we cried for food; it filled our tiny bellies. It gave us comfort in other ways — we associated being fed with being embraced, with the sensuous delight of being cradled in loving arms, held close, cared for.

As toddlers and preschoolers, we were praised for eating; we were good little boys and girls for finishing our peas. We got cupcakes when our plates were cleaned. When we skinned our knees or banged our heads, we were soothed with cookies and kisses. The link between food, physical comfort and love became ever more inextricably intertwined.

Then, as we moved toward puberty, the tables turned — especially for girls. Suddenly, eating mounds of food wasn’t good after all. Suddenly, we were encouraged to minimize and restrict intake. “Don’t eat so much, or you’ll get fat,” we were cautioned by peers, mothers, fashion magazines. Being “good” no longer meant cleaning our plates. It meant restricting food in a way that was perceived to encourage slimness. We were taught to make self-denial more important than pleasure. That message was reinforced through our adult years. So, for many of us, the simple act of eating has become a torturous, tangled web of love, comfort, guilt, shame and fear.

If food is one of your great pleasures, then celebrate it, in all its lush, robust glory. Start like this…

Make it beautiful. Whatever you’re going to eat, bring an element of beauty, grace and dignity to the experience. Set the table with utensils and napkins, maybe flowers or candles, too. Arrange your meal on a plate in whatever way you find most visually appealing. There’s nothing elegant or dignified about standing in front of an open refrigerator, furtively spooning chocolate chip ice cream from the carton and into your mouth. If you’re going to eat ice cream, serve it in small, lovely dishes (or anything besides the carton). Sit down at the table and really eat your ice cream.

Savor it. The last time you had a massage, did you rush the therapist, urging him or her to go faster, to just get it over with? Probably not. The same goes for any pleasurable experience, be it a trip to Provence or a memorable erotic encounter — you don’t want the experience to end, and the last thing on your mind is rushing. But that’s often what it looks like when we use food for pleasure: we eat hurriedly, even frantically, as if we’re racing to get it over with. The next time you decide to eat for pleasure, savor the moment: Maintain a leisurely approach, chew slowly, taste each flavor, enjoy the textures. Be exquisitely conscious of the entire experience.

Really get into it. We’re afraid if we really get into food, the pleasure will be so overwhelming that we’ll never stop eating. But some studies suggest that women who get less pleasure from eating actually eat more. In one study, as women overate and gained weight, they subsequently derived less pleasure from eating — but they still continued to eat more. They were chasing that first high they got from food. Conversely, women who are really into food — who find robust pleasure in a well-designed meal — actually eat less. It’s as if they’re so acutely aware of the experience, their senses are sated long before their physical hunger is.

Release the shame. They feel guilty about the hidden chocolate bars, the binges, the bags of chips and boxes of cookies furtively consumed in a shame-filled spree. Even a shocking number of “normal” eaters are bound up by guilt, fear and shame; we know too much about food — the sugar, trans fats and pesticides. It’s hard to be fully receptive to pleasure when a big hunk of your brain is screeching “Dear God, have you gone mad? What are you thinking, eating that?!” Or the low, menacing whisper that says “You are so bad. I am ashamed of you for eating that.” If you choose to eat a food you love — food that brings you pleasure — eat it slowly and mindfully, bring an element of beauty and grace to the experience. Tell the voices that they’re not invited to the party.

Find other pleasures. It’s okay to love food — to find joy in eating — but keep it in perspective. For all its sensory pleasures, food is ultimately fuel, not entertainment. While it can (and should) delight the palate and stimulate the senses, it’s no substitute for human touch, goals reached, adventures had and love fallen into. But it does make a pleasant way to power yourself through such endeavors.

Mid-Winter Mood Booster

It’s winter’s half-time.

To keep hope alive during this season, it might be time to break out the power of scent to overcome any encroaching mid-winter blues. More specifically, by diffusing or dabbing a few drops of essential oils known to have an emotionally uplifting effect around your home, you might find a beautiful and much-needed mood booster to make the season more manageable. A few drops of these oils can also be used in your bath or mixed with carrier oil such as almond oil and used for a massage or as a skin moisturizer. So, when your roads are snow- and ice-free, perhaps your next outing will include a stop at your local health food store or another store featuring natural body care products, where you can do a sniff test and see what instantly brings a smiling “mmmm” to your soul. Remember to give your nose and brain a break when taking a whiff from those tester bottles, or else a headache and smell-confusion might follow. Here’s a list of fragrances you might want to try:

1. Citruses: The essential oils of lemon, grapefruit, tangerine, and oil are familiar scents that bring sunshine to the heart. In addition to using the essential oils extracted from these fruits in the ways mentioned above, peeling (and consuming) these fruits, can provide a similar, immediate mood enhancing surge. Other citrus-derived oils include bergamot and neroli.

2. Happy herbs and spices: Rosemary, sweet basil, and cinnamon oils are also familiar scents that, for many, induce a sense a well-being. Another — simmer a pot of water sprinkled with a spoonful of cinnamon on your stovetop to create a yummy, comforting – in your home.

3. Mints: The scents of peppermint and spearmint are both familiar and refreshing to many people.

4. Florals: Lavender and geranium oils are recommended for emotional uplift. While the scent of lavender is familiar to many, geranium oil is frequently used in massage oil blends and in many aromatherapy therapeutic treatments.

Of course, the fun is in discovering what works for you; smell, like all senses, is a subjective experience. If the smell of lavender reminds you of your mean third-grade teacher, it probably won’t make your feel so happy. A few friendly warnings: these oils are powerful, so a few drops go a long way…don’t go crazy. Also, to avoid skin irritation, do not apply oils directly to skin. Always mix them in a massage-grade carrier oil.

6 Ways to Slash Colon Cancer Risk

Colon cancer is one of the most preventable types of cancers. Making some simple dietary and lifestyle changes can cut your risk in half. Here’s how:

1. Eat more vegetables. We know we should eat more veggies. Research shows that eating more vegetables can cut a person’s risk of colon cancer in half. Eat a daily salad, a homemade vegetable soup, or add steamed or sauteed veggies to your main dish. Better yet, make vegetables the main course and meat the side dish.

2. Avoid foods high in saturated fats and nitrates. That includes processed luncheon meats, bacon, cold cuts, hot dogs, and sausage. The saturated fat is linked to inflammation while the nitrates they contain are known carcinogens.

3. Choose chicken (or turkey or Brazil nuts). According to a study published in the American Journal of Gastroenterology, eating lean chicken several times a week decreases a person’s chances of developing precancerous polyps in the colon by 21% and the risk of malignant tumors by 39%. Researchers believe the mineral selenium may be to thank. Looking for vegetarian sources of selenium, choose Brazil nuts, which are one of the best sources of this mineral. Brown rice and walnuts are also good sources of selenium.

4. Eat more magnesium. Research shows that magnesium can cut the risk of colon cancer by 41% yet experts estimate that 80% of North Americans are deficient in this critical mineral. Some excellent sources include: raw almonds, sesame seeds, sunflower seeds, figs, alfalfa sprouts, and dark leafy greens.

5. Eat more fiber. Beans and whole grains are among the best sources of fiber. Fiber helps keep your bowels moving and that means toxins too. Fiber helps bind toxic matter in the colon and escorts it out of your body. Add a handful of beans to soup, stew, salad, or add tomato sauce to beans and enjoy. Strive for at least one-half cup of beans daily.

6. Spice up your life with curries. One of the key ingredients in many curries—turmeric—contains a compound called curcumin which has been shown to reduce the risk of colon cancer by 25%. What’s more: scientists at the University of Chicago found that curcumin destroys H. pylori, a harmful bacteria that is linked to ulcers and colon cancer. Sprinkle turmeric on your veggies or meat dishes, or add to soups and stews. There are also many delicious curry recipes you can try. Be sure they contain turmeric.

14 Proven Side Effects of Sitting All Day

It should come as no surprise that sitting around and not moving all day isn't really good for your body, but many may not be aware of just how many problems can be caused by such a sedentary lifestyle. Whether you choose to sit all day or are required to by the logistics of your job, you may want to take a new approach to your workday after learning just what health effects sitting can have on the body. It could impact not only your health, but the lives of your loved ones and expenditures towards healthcare.

1. Deep Vein Thrombosis. Most are familiar with this condition through warnings urging people not to sit without getting up on long flights. The same goes for sitting for hours on end anywhere– at work or at home– without moving. If you don't get up and walk around occasionally, you could be putting yourself at risk of potentially deadly blood clots in your legs.
2. Obesity. Surprise, surprise, sitting all day rather than standing or moving around can play a contributing role in obesity. While not burning enough calories is part of the problem, studies have also shown that being overly sedentary can slow your metabolism and change how your body functions, further contributing to weight gain.
3. Increased Risk of Heart Disease. You think a workout after work is enough to make up for sitting still all day? Think again. New studies have shown that exercise once a day, even for an hour, isn't enough to make up for sitting all day at work. Those who work out and sit all day are just as likely to develop heart disease as those who don't work out and sit all day, something that should make any health conscious worker reevaluate their daily schedule.
4. Risk of Diabetes. Along with an increased risk of heart disease, sitting for prolonged periods of time can increase your chances of developing diabetes by as much as 7 percent. Why? Sitting all day actually causes your body to slow down considerably and can result in increased blood sugar (since your body doesn't need the sugar for energy it simply stays in your system), insulin resistance and a much less healthy you.
5. Raised Cholesterol. Those standing desks and treadmills desks won't sound so bad after you learn what other side effects sitting all day can have. Not only will it raise your blood sugar, but your cholesterol as well. Sitting causes enzyme activity in the body to drop by as much as 90%, preventing those helpful enzymes from grabbing that fat and using it for energy. In fact, after a few hours of sitting, healthy cholesterol plummets by 20%.
6. Herniated Disk. Our bodies aren't really designed to sit all day long. Sitting puts a lot of pressure on your hips and spine, and can lead to some injuries in them over an extended period of time. One such injury may be a herniated disk. Continued pressure on your spine may cause a disk to come out of place, creating a painful condition that can require medication, physical therapy or even surgery.
7. Poor Posture. Do you always sit correctly when you're sitting down at work or at home? More than likely you're not, which can put undue pressure on certain parts of your body and lead to poor posture even when you're not sitting at a desk. Weakened muscles and tight joints caused by prolonged sitting take their toll over time, and can leave you feeling tired, cause extreme lower back and neck pain and harm your body as a whole.
8. Knee Pain. When you sit, your knees are generally at a ninety degree angle. At first, this doesn't seem so bad, but after sitting all day, for weeks on end, this can take its toll on your knees. Sitting in this position puts pressure on the kneecap and can lead to pain and swelling and may result in having to wear a knee brace while at work.
9. Muscle Weakness. It makes sense that moving less results in loss of muscle mass and muscle weakness. One of the hardest hit muscles is the gluteus maximums, or the buttocks. It is one of the largest muscles in the body and plays a big role in just about any movement you could want to do, so it's essential that it stays strong. Weak gluteus muscles can result in lower back pain and hip bursitis as well.
10. Increased Risk of Depression. Sitting at your desk all day may make you depressed through the sheer tedium of it all, but there's a scientific reason for it as well. Reduced movement means less blood flow. Less blood flow means fewer feel-good hormones are moving through your body, helping you keep depression at bay. The effects can be even worse for those who already struggle with or are more prone to depression.
11. Slowed Metabolism. When you sit for an extended period of time, your body starts to slow and shut down on a metabolic level. Since you're not moving around, your circulation slows and you're burning fewer calories and fewer fat burning enzymes are moving through your body. All of this can lead to an overall slowed metabolism that can affect your energy levels and cause you to gain weight.
12. Neck Problems. Many people who work at a computer extend their necks to see or bend them slightly when working. While over the short term this may not be a huge problem, but over long periods of time it can start to harm the muscles and joints in the neck and lead to pain even when you're not at work.
13. Back Aches and Pain. One of the hardest hit parts of the body when you're sitting all day is the lower back. It is under a large amount of pressure and can begin to ache while at work and for hours afterward. While stretching, working out the muscles and moving around can all help, many sitting all day just don't realize how much they're hurting their backs and could face long term problems trying to get them back into shape.
14. Shorter Life Span. Those who sit more than six hours a day are at an increased risk of early death from all causes, higher by an average 35% for women and 18% for men, for those who exercise. Those who don't exercise and sit all day are at a 94% higher risk of premature death for women, and a 48% higher risk for men. This is no joke for those who spend their days at a desk. Get up, get exercising and start reducing the effects of being sedentary before it's too late.

15 Surprising Previous Careers of Our Presidents

With so many presidents having had a previous career as lawyers and legal professionals (a whopping 24 out of 44) or military leaders before they entered the political realm, it can be easy to forget that others have held a wide range of careers before entering the White House. From working in fields to entertaining audiences at the movies, the variety of careers held by these leaders just goes to show that anyone with the ambition, intelligence and charisma can be President if they set their mind to it– no matter where they started out in life.

1. Jimmy Carter, Peanut Farmer. Before his years in the White House, this down-to-earth leader worked as a peanut farmer after returning home from a tour of duty in the Navy. It is perhaps this humble profession (though Carter was quite a successful farmer) in connection with his commitment to faith that led him to take such an interest in human rights, peace and diplomacy throughout his presidency.
2. Ronald Reagan, Actor. With many actors and entertainers stepping into the political arena these days, it is perhaps less shocking that this actor turned a career on the silver screen into eight years in the White House. During his theatrical run, Reagan appeared in over fifty films, was president of the SAG and become a spokesman for GE — a move that helped to jumpstart his interest in politics.
3. Lyndon Johnson, Teacher. Fresh out of college, a young LBJ found work in education, briefly as a principal and then as a public speaking teacher. His work as a teacher actually formed the basis for his entry into politics, as he moved from teaching to Director of National Youth Administration in Texas, and finally into the House of Representatives. Educational initiatives were always a focus during his presidency.
4. Herbert Hoover, Engineer. You might already have a connection in your head between President Hoover and engineering because of the famous dam named after him. In his career before the presidency, Hoover worked in mining engineering, and by all accounts was quite successful at it, traveling the world to consult and speak. It was this love of the practice that motivated lawmakers to name the dam after him.
5. Warren Harding, Newspaper Publisher and Editor. After graduating from college, Harding worked as a teacher and an insurance man before finding a job he truly loved – working as a newspaperman. He purchased a failing periodical, worked hard to turn it around and eventually built it into a fairly successful paper, though perhaps with detriment to his health. The stress of the job caused him exhaustion and nervous fatigue. It was not until after his presidency that he sold the paper, at a profit of over half a million dollars.
6. Andrew Johnson, Tailor. Apprenticed to a tailor at age 10, Johnson spent most of his early years working in a tailor's shop, learning how to sew and mend clothes. He, in fact, had no formal education and taught himself to read and write and was later tutored by his wife. Later in his career, Johnson's tailor shop became a meeting place for politically-minded men where they would debate the issues of the day.
7. Abraham Lincoln, Postmaster. Abraham Lincoln held many jobs in his years before the presidency, and while he was ultimately to become a lawyer like many other presidential candidates, he worked as a postmaster for a time under President Andrew Jackson in New Salem, Illinois. It was this job that allowed him to develop the connections with people in the community and surrounding areas. It also improved his education, which was a big help when he finally decided to be an elected official.
8. John F. Kennedy, Journalist. Much of what most people known about JFK centers around his assassination and short but popular presidency. While some may know of his career in the armed forces, fewer still know of his work as a writer before he entered the political arena. After he returned from service in WWII, Kennedy worked as a journalist, a career he loved and might have stuck with if it had his father not placed so much pressure on him to enter politics.
9. Dwight D. Eisenhower, President of Columbia University. When people think of former careers for Eisenhower, most remember his work in the armed forces as the U.S. Army Chief of staff and the brains behind D-Day. Yet the military wasn't Eisenhower's only pre-presidential career. After WWII, Eisenhower returned home and became president of Columbia University, a match that wasn't perfect, but motivated Eisenhower to take the job on two separate occasions.
10. Harry Truman, Men's Clothing Retailer. Harry Truman held many jobs before he became president, working as a clerk, railroad timekeeper and farmer before opening up a haberdashery after returning home from the army. Truman was the only president of the 20th century not to attend college, though his lack of higher education did not hold him back from being president. He may have benefited from some lessons in business, as his clothing store went bankrupt only during the lean years of the 20's.
11. James Garfield, School Teacher and Minister. Garfield is best remembered, tragically so, for his assassination a mere 200 days after being sworn into office, so many may not know much about his life before the presidency. While Garfield was eventually to find his calling in law and politics, after college be preached at the Franklin Circle Christian Church but disliked it greatly and decided to be a teacher instead. He taught classical languages for a couple of years before taking and passing the Bar Exam.
12. Chester Arthur, Tax Collector. Arthur, like so many presidents before him, graduated from college with a degree in law. While he was a lawyer by education, that was not always his vocation. During the Civil War, he was the Quartermaster General, and in the post-war period he was appointed tax collector of the Port of New York. During his seven years in this position, he was responsible for collecting a whopping 75% of the US's income from tariffs on imports and exports.
13. Grover Cleveland, Sheriff. After having a career in law for some time, Cleveland decided to run for the office of Sheriff in Erie County and was elected by a popular vote, his first real foray into politics. While Cleveland felt a need to address rampant corruption during his time in office, he took the job largely for the increase and pay and the free time it would allow him.
14. Theodore Roosevelt, Rancher. A Rough Rider, war hero and the nation's youngest president, Roosevelt is known as a larger-than-life political figure today. He perhaps honed some of his bravado and Wild West antics in his former career as a rancher. His love of the west and the outdoors no doubt played a role in later legislation he pushed for more National Parks.
15. Woodrow Wilson, Professor and President of Princeton. Before becoming a politician, Woodrow Wilson was an academic through and through. He graduated from Princeton, University of Virginia and Johns Hopkins, eventually earning himself a PhD and teaching political science at Princeton. A popular professor, he was rapidly promoted to President, a position that gave him the exposure and connections he needed to mount his later political career.

9 Essential Oils with Huge Health Benefits

Essential oils have their place secured in a natural beauty routine: They’re natural, chemical-free alternatives to everything from traditional cosmetics to potentially toxic fragrances. But many can do a lot more than just smell good: While we can’t say with authority the 10 oils highlighted here are miracle cures, throughout history they’ve been credited with treating problems including digestion issues and acne; increasing concentration; killing germs and much more.

Peppermint

The bright scent of peppermint does more than freshen your breath: It is also used to soothe nausea and other stomach issues, help stop itching, and cool overworked muscles (thanks to the menthol).Add drops of peppermint oil to a bowl of hot water and breathe in the steam to fight congestion, or rub diluted oil into sore muscles. And that’s not all: Peppermint is a key ingredient in oil mixtures that fight PMS, act as an all-natural alternative to VapoRub, cool sore throats, and quiet headaches — and it’s often credited with increasing concentration, so ideal for a mid-afternoon alternative to coffee pick-me-up.

Lavender

For Anita Boen, who runs an organic farm that provides herbs and oils to upscale spas, lavender is a go-to oil for almost any situation: Not only is it one of the few oils that is gentle enough to use undiluted, it’s a “virtual first aid kit in a bottle.”The antibacterial properties allow it to fight germs (which is why it’s also such an important ingredient in many all-natural cleaning products for home and body), and, like peppermint, it’s often credited with aiding digestion and helping fight headaches.

Lavender oil’s soft scent is said to help calm the nervous system, improve sleep quality, combat joint pain, and fight everything from urinary disorders and respiratory problems to high blood pressure and acne.

Sesame

Sesame oil may be best known for its moisturizing qualities, which make it a favorite ingredient for hair and skin treatments.But the health benefits go beyond beauty: Sesame oil has a slight SPF factor, contains fatty acids believed to lower stress and blood pressure, and has been shown to help slow the growth of cancer in cells.

Rose

This rose by any name will smell as sweet: Look for it labeled as Rose Otto, rose oil, or rose essential oil, and choose oils produced in Bulgaria and Turkey for the highest quality. These slightly-distilled oils won’t have the strong scents of oils used for perfumes, but they are more popular with aromatherapists. Nature’s Gift calls rose oil “the ultimate woman’s oil,” because it has a reputation for improving hormone balance, treating PMS and menopause, counteracting problems in the bedroom, and improving the look and health of your skin.

Geranium

Planet Green suggests including geranium oil as an ingredient in a PMS-fighting solution, but it’s also well-known for its astringent properties — which allow it to refresh skin — and its styptic aspects, which calm inflammations and stop hemorrhaging.You can also use geranium oil to treat acne, and oily skin, boost circulation, and decrease bloating. The oil can reduce the appearance of scars and blemishes, get rid of body odor, and contract blood vessels to diminish the appearance of lines and wrinkles.

Pine

The sharp tang of pine oil may call up Christmas trees and rugged aftershaves, but this tree’s needles also offer antiseptic, antibacterial, and analgesic properties that make it a favorite of holistic health experts.Pine oil is said to help treat skin issues — including psoriasis, eczema, and pimples; speed up metabolism; act as an antidote to food poisoning; ease joint pain and arthritis; kill germs; and battle respiratory problems that go along with cough and cold season.

Clove

Spicy clove oil is one of the main ingredients in Tiger Balm, an all-natural remedy said to temper hangover headaches — but holistic health practitioners find other uses for it, too.It’s a popular choice for dental issues, including tooth and gum pain, and some sites recommend using it for bad breath (although whether you’d rather have your breath smell like cloves is up to you).

Clove oil is also antiseptic, so diluted versions can treat bug bites, cuts, and scrapes; other suggested treatments help clear up earaches, digestion problems, nasal congestion, stomachaches, and headaches. As an added bonus, it’s an aphrodisiac — and therefore a popular form of stress relief.

Black Pepper

It might not be as sweet-smelling as the more floral entries on this list, but black pepper oil still has its place in your natural health arsenal.Pepper had its day as one of the world’s most valuable spices, in part because of its healing properties, which include aiding digestion, undoing cramps and convulsions, warming muscles to ease joint pain and arthritis, and curing bacterial infections.

Lemon Balm

Lemon balm essential oil, also known as Melissa essential oil after the plant’s Latin name, Melissa officinalis, doesn’t look like much, but it has plenty of benefits. It’s an antidepressant, it keeps your nervous system working smoothly, it calms anxiety and inflammation, it counteracts insomnia, it heals ulcers, it fights bacterial infections, and has been credited with treating herpes, headaches, and high blood pressure.

5 Biggest Issues That Sabotage Caregivers

Caring for an aging parent or other loved one in your home usually begins with the best of intentions. Over time, however, a good thing can disintegrate into a tough, tense situation. Knowing the top trouble spots can help you make changes that can delay or avoid the need to move on to out-of-home placement.

Here are five big “sore points” that undermine family caregiving — and what to do about them:

Sore point #1: Lack of privacy

Everyone in a caregiving family needs privacy — the freedom to exist in their own space.

Having physical privacy means having boundaries that let everyone in the house get away from 24/7 interactions. It’s especially challenging in small living spaces or when the live-in elder has dementia. The disinhibition (loss of social appropriateness) that can be part of a dementia like Alzheimer’s can lead a loved one to barge into bedrooms and bathrooms, for example.



Having mental privacy means being able to continue some version of long-established family time and traditions. While it’s important to weave a live-in guest into family life, this needs to be balanced against the risk of alienating kids and spouses who may miss old routines or come to feel ignored.

“The time and energy of caregiving, by necessity, must be taken away from other things, especially family,” says geriatric psychiatrist Ken Robbins of the University of Wisconsin-Madison, who counsels family caregivers. “This may be the biggest issue for caregivers.”

Lack of privacy: Solutions

Make necessary home improvements to allow the live-in elder to have his or her own space, not just for sleeping but also for living: a TV set and comfortable chair, a desk, opportunities to get out of the house. Avoid making a child share a room with an elder if you can. Explore whether a parent’s assets can be used to fund a modest addition to a caregiving adult child’s home, rationalized as a cheaper alternative than out-of-home care.

Establish household rules everyone agrees on for the use of the TV, the kitchen, and other possible points of conflict. Keep in mind, though, that in the case of dementia, rules become less realistic as the disease progresses.

Remain conscious of maintaining one-on-one time with other family members. Your live-in elder doesn’t always have to come first with you; use respite care or other relatives to supplement care.

Don’t put vacations, school or sports events, or other previous family activities on indefinite hold.

Use locks and a low-key response to help manage disinhibition; explain it to kids so they’re not frightened.

If boundary-intruding becomes overwhelming, talk to the doctor about making sure medications (like antianxiety drugs) or alcohol use aren’t contributing to the problem. If aggression is the problem and it can’t be managed with behavior modification or medication, realize this can be a deal-breaker for home care. Everyone in the house — including you — must be safe.

Sore point #2: Ignoring sleep deprivation

The common scenario: The live-in elder’s sleep-wake cycle gets mixed up. This disrupts the sleep of the caregiver, who’s already burning the candle at both ends to manage everyone’s needs. This lack of sleep then imperils the caregiver’s mental and physical health.

Sleep problems are often dismissed by caregivers for two common, misguided reasons, says geriatric psychiatrist Ken Robbins. First, they assume that poor sleep is part of aging or of dementia, and that nothing can be done about it. Second, they fear that addressing sleep problems is “selfish,” only for their benefit.

In fact, resolving runaway sleep problems helps everyone. The elder whose sleep issues are addressed will experience better mood, more energy, and less pain; sleep is closely connected with all three conditions. And the caregiver who makes his or her own sleep a priority will be better able to cope with caregiving stresses and will have more energy for every part of life.

Ignoring sleep deprivation: Solutions

First make sure your loved one’s basic “sleep hygiene” is in order: No stimulating beverages or activity late in the day. A quiet, dark room. Proper clothing for sleep (elders sometimes nod off in their day clothes). No TV or electronics used in the bedroom at night. Use of a proper, comfortable bed, not a lounge chair. (An elder may “turn in” but never actually get in bed.)

Next, make sure your own sleep habits are similarly healthy. That 5 p.m. coffee crutch or after-dinner drink? Not a good idea.

Run a medication review with a doctor to make sure no meds are interfering with sleep. Benzodiazepines used for depression and as short-term sleep aids can actually prevent sleep, Robbins says; these include drugs such as ProSom, Restoril, Xanax, and Valium.

If you’ve done everything you can to create a healthy sleep environment, discuss sleep issues with your loved one’s doctor. A mixed-up sleep-wake cycle is not a normal part of aging. It is a feature of dementia (because brain changes can mess up circadian rhythms), but it can often be remedied by a good household routine and by addressing the person’s fears to reduce anxiety. At last resort, medications may be prescribed to improve sleep health.

Sore point #3: Lone-soldier syndrome

Caregivers too often fall into “lone-soldier” mode thinking without even realizing it. Feeling responsible for a loved one, they assume the full burden, marching forward without regard to their own emotional needs. Eventual result: one badly wounded soldier who’s not much good to anyone.

In reality, it takes a whole army to manage caregiving effectively. Failing to have emotional outlets where you can vent and “be yourself,” and failing to let others share the practical burdens, results in a surefire recipe for falling down — or giving up.

Lone-soldier syndrome: Solutions

Let go of old ideas that asking for help is a sign of weakness. If ever you needed other people in your life, it’s now.

Join a caregiver support group. “I push families to join a support group,” says Ken Robbins. “It’s really hard just to talk to friends. They get tired of listening to you or have little to offer besides a pat on the back.” Groups offer a level of emotional support and group-think problem solving and idea sharing that’s different from what a mental health counselor provides in one-on-one sessions. To find a group, ask your doctor or your local Area Agency on Aging, or try an online group.

See a counselor if you’re experiencing signs of depression. It’s no stigma to get help; caregivers (and especially dementia caregivers) are in fact at higher risk for depression.

Arrange monthly or, ideally, weekly respite breaks.

Sore point #4: Not anticipating what’s coming next

Like firefighters, caregivers tend to stomp out one flaring crisis after another. Unfortunately, it’s an exhausting way to live and fuels the stressful feeling that your life is at the mercy of an unpredictable force in your home.

“Feeling a lack of control comes in part from a lack of knowledge about what to expect,” geriatric psychiatrist Ken Robbins says. “Especially with dementia, being able to step back and see a bigger picture can help you make appropriate plans and then feel more on top of things.”

Not anticipating: Solutions

Make contingency plans. “Live in the moment” is good advice to help you manage stress, but don’t do so at the expense of a little advance planning. Once a week, devote an hour to focusing on “if this, then this” scenarios. This type of thinking helps you at least begin the process of considering where you might find more help, what kind of home modifications would help and how you’d get them done, alternative living situations, and so on.

Make lists of your options, or of places and people you can contact to solve potential problems common to your situation.

Learn as much as you can about your loved one’s condition(s) and how it/they typically progress.Caregivers are sometimes reluctant to “read too far ahead” for fear they can’t relate to later disease stages. They’re also prey to fear of “jinxing” — worrying that if they think about something, it might come true. Diseases are realities, not wishes. Ask your loved one’s doctor to be candid about the prognosis and course of the disease, read info online, ask others who’ve been there.

If your loved one has dementia, understand the various stages, where your loved one likely is, and what to do next. 

Consider a support group. These help caregivers visualize future problems, as they’re expressed by other group members.

Sore point #5: Overwhelming care tasks

Perhaps the most difficult home-care deal-breakers are practical matters that go beyond the caregiver’s ability to manage. Chief among these: incontinence, heavy lifting, wandering behaviors in someone with dementia. Both urinary incontinence and fecal incontinence, for example, are among leading causes of nursing-home placement. A small or frail wife of a big man who needs help is another tough scenario.

“These situations often do end up where care has to be in a facility — and that may be a good solution for everyone,” psychiatrist Ken Robbins says. “Sometimes, though, there’s an easy answer that allows home care to continue.”

Overwhelming care tasks: Solutions

Be sure there’s been a through physical exam to see if a problem, such as incontinence, is fixable. Adult diapers and toileting schedules, or a change in medications, may make incontinence more manageable, for example. Frequent falls and problems getting up are other physiological problems that may be treatable.

For behavioral issues such as wandering, learn the basic ways to address the problem (for example: floor alarms, locks, reducing anxiety) and see if they make a difference.

Explore whether bringing in more help, such as personal care assistants or nurse aides, can buy time and get you through difficult challenges (such as bathing and dressing).

Make sure you’re not trying to solve the problem alone. Brainstorm possible solutions with other family members, a social worker or geriatric care manager, doctors, and friends — including virtual ones — who may have experienced similar issues.

If you’ve explored every option and things still aren’t working, ask yourself if you’re resisting out-of- home placement because of guilt. “Step back,” Robbins says. “If a problem is dangerous to either one of you, ask yourself why you’re being so persistent about not making a change.” He often finds that when caregivers are no longer frustrated and angry with their loved ones all the time, they’re better able to spend emotional energy enjoying one another again.

Scents that help Relieve your Stress

Stress Relief And Scent
Smelling and nostalgia can soothe the mood

Glimmers of hope are maybe (finally!) poking through the economic gloom. And while a squirt of perfume won't replace your depleted 401(k), it could dull the sting. How so? "Aromas can elicit dramatic changes in your emotional state and cause you to think back to a person, place, or time when you first experienced a particular smell," says Pamela Dalton, Ph. D., a sensory scientist at Monell Chemical Senses Center in Philadelphia. If the experience was a joyful one, you'll feel happy again—almost as powerfully—with a whiff of the same notes. 

Which could explain why so many fragrance designers are creating women's perfume that evoke their own memories triggered by scent. For Estee Lauder's Private Collection Jasmine White Moss, Aerin Lauder chose scents, including jasmine, orange flower, and patchouli, that remind her of spending time with her grandmother, Estee Lauder. Actress Reese Witherspoon, who helped formulate the new Avon fragrance In Bloom, says she was influenced by the aroma of the Southern flowers and fruits from her childhood in Tennessee. And Donatella Versace's new fragrance, Versense, smells faintly of the olive trees that are abundant in her native Italy.

Consumers, too, are reaching back in time. When the NPD Group, a marketing research company in Port Washington, New York, released sales data for the top five perfumes sold in department stores earlier this year, three of the fragrances that appeared on the list (Chanel No. 5, Cashmere Mist, and Beautiful) were launched before 1995, and two were from 2001. The explanation: "People tend to move toward familiar scents during times of stress," says Edgar Chambers IV, Ph. D., director of the Sensory Analysis Center at Kansas State University's College of Human Ecology. "They're a source of comfort."

Cash-flow issues may also be influencing the recent drive to rewind: "Women are still taking fewer chances with their money," says Susanne Langmuir, a Toronto-based perfumer and creator of Sula fragrances. "They're picking what they know they like and makes them feel good."

Your Brain on Fragrance

Classifying a scent is an inbred survival mechanism, Dalton says. Back in caveman days, she explains, humans learned to avoid danger through smell and experience (by noticing the unpleasant effects of eating spoiled meat, for example). Even today, our sense of smell can protect us: Maybe you won't touch tequila because you got violently ill one night drinking it in college and now one whiff of the stuff causes your stomach to lurch.

That's an easy scent association to make, but the scent/memory relationship is actually pretty complex. The CliffsNotes version: When odor molecules enter the nose, they're filtered through olfactory nerve cells and go into the limbic system, the emotional center of the brain. That emotion becomes fixed to the odor memory and gets locked in your gray matter until it's revived with a whiff. Put more simply, emotion + smell = a scent memory.

Emotional baggage is powerful—that's why odors can elicit a physical response. If your first kiss took place in your eighth-grade boyfriend's tree-filled backyard, you may find your heart beating a little faster when you smell a woodsy fragrance. "Scent can bring back more emotionally intense and evocative memories than other senses, like sight or touch. You feel transported to the time and the place," says Rachel S. Herz, Ph. D., a visiting professor of psychiatry and human behavior and psychology at Brown University and the author of The Scent of Desire.

Case in point: "Looking at a bottle of Chanel No. 5, might make you think of your Aunt Jane. But when you smell the perfume, you'll remember more emotionally, like how you felt about her, and that she was your favorite aunt," Herz says.

How To Find A Scent That Soothes You

Because everyone's past is unique, odor associations vary wildly. Some people love roses, while others might hate the smell because it reminds them of a grandmother's funeral or a creepy prom date. But there are a few scents with broad appeal. Studies have shown that citrus scents tend to make people feel positive, while lavender makes people feel relaxed, Herz says. If you don't know what your feel-good odors are, think back to the scent you wore in high school, or the magnolia trees that bloomed outside your college dorm window. Or go even younger, to childhood, and recall happy holiday meals or a special dessert you and your mom used to make (sweets make for powerful scent associations—comfort foods lead to comforting thoughts). As the designers of this fall's nostalgic fragrances can attest, childhood is a great source of inspiration, primarily because most of us link being a kid with innocence and happiness. Plus, childhood is loaded with firsts—like the first trip to the beach (that salty-air smell!) or the first trip to the circus (the cotton candy scent!)—that tend to offer up powerful frames of reference.

Got nothing? Then try plan B: "Pay attention to the everyday odors that give you a tingle now— like sugar cookies baking or a cup of herbal tea—and jot them down in a journal," suggests Sean O'Mara, a perfumer and creator of Royal Apothic fragrances. You'll start to connect the dots and find patterns in the scents you like.

Next, research the odors you love by seeing which fragrance family they fit into. (Fragrance families are groupings of scents. Everything in one family won't smell exactly the same, but they'll have the same vibe. If you like a perfume in one family, you'll probably like other scents in that family.) Say you identify your favorite everyday scents as cinnamon and vanilla. You can log on to the Fragrance Foundation's web-site (fragrance.org) to see what family that combo fits into (FYI, it belongs to the oriental/floral family). The site will also suggest fragrances available in stores that fall into that category.

Have An Off-The-Body Experience

You don't have to wear a fragrance to feel its positive effects. Choose a room spray or a candle with a main note from your nostalgic scent. "When you wear the same fragrance for a long time, receptors in the nose become less sensitive to it, and you'll stop smelling it," Dalton says. "Using a dominant note for your home once in a while will have greater impact because you don't smell it every day."

Mist scent sprays onto tissues or quilted cotton pads (quilting holds fragrance longer, O'Mara says) and hide them around the room.

Everyday Scents That Boost Weight Loss

A few whiffs of these fragrances may help you lose weight, crank up your workout, or sleep better

The average human nose recognizes 10,000 scents. And while some of them do nothing to help you stay healthy—are those cookies we smell?—many familiar fragrances have surprising benefits. We sniffed out some common aromas that can help you drop pounds, power your workout, and elevate your mood. Read on to discover five nose-pleasers that will help you look and feel better than ever.

1 To Slim Down

Sniff: Grapefruit

Researchers at Osaka University in Japan found that exposing rats to the scent of grapefruit oil for 15-minute intervals, three times a week helped reduce not only their appetite, but their weight. Inhale this fresh citrus scent and dial back the portion of your next meal.

Try: Grapefruit-scented oil diffuser

2 To Calm Your Appetite

Sniff: Green apple, banana, or peppermint

Battle temptation with a whiff of your favorite fruit or peppermint. In a study at the Smell & Taste Treatment and Research Foundation in Chicago, overweight people smelled banana, green apple, and peppermint when they felt a craving—and lost more weight than the nonsniffers.

Try: Fresh fruit

3 To Ramp Up Your Workout

Sniff: Peppermint

Studies have shown that peppermint fragrance improves your workout, increases alertness, reduces perceived fatigue, and enhances your mood. Take a whiff of the minty aroma when you need a quick pick-me-up.

Try: Potted peppermint plant

4 To Sleep Soundly

Sniff: Lavender

A beautiful bouquet of flowers can add a touch of warmth to any bedroom, but the scent of petite purple petals may also help you sleep better. Men and women who smelled lavender oil experienced deeper sleep and higher levels of vigor in the morning, according to Wesleyan University researchers. 

Try: Aromachologie Relaxing Pillow Mist

5 To Boost Your Mood

Sniff: Eucalyptus

The smell of eucalyptus oil has a stimulating effect, and may reduce exhaustion and mental sluggishness, says Nicole Vitale, senior director of The Spa at Equinox in New York City. And because of its analgesic and anti-inflammatory properties, you can also massage your skin with eucalyptus oil to relieve muscle aches.

Try: Aromatherapy massage with eucalyptus oil

7 Reasons Not to Diet

1. Lack of Nutrition

Contrary to popular belief, most diets are not healthy and may actually border on malnutrition. Many urge us to do extreme things, forgo our favorite foods or cut major food groups in order to lose weight. Healthy eating requires ALL nutrients (carbs, fats, and protein) and a minimum number of calories in order to maintain health and proper body function.

For 2011: Focus on eating foods that are nutrient rich and that provide you with the balance to keep you feeling satisfied.

2. Unsustainable Behavior

Depriving your body shocks your body into losing weight, but once it gets over that shock, it adapts. How? By slowing down your metabolism, going into unhealthy physical states (such as ketosis), or stopping weight loss. So, even if you have the mental willpower to diet forever, your body doesn’t.

For 2011: Change to a mindset of eating healthy as a lifestyle, not as dieting. This will help you to lose excess pounds and maintain a healthy weight for a lifetime … not just for bikini season.

3. “Yo-Yo”

When you deprive yourself to an extreme, you end up craving to an extreme. One day you’re “extremely good,” the next “extremely bad.” You may have heard this called “yo-yo dieting.”

For 2011: Implement a philosophy of moderation. Enjoying the foods you love and the treats you crave once in a while will help you to crave foods less overall.

4. Life Doesn’t Support Dieting

Diets often require us to change our eating habits in such a way that normal life becomes difficult. Eating out, going over friends’ houses for dinner, special occasions all become “problems.” These things, however, are the very things that make life worth living! Most of us are busy and can’t always shop, cook, and calorie-count the way many diets require.

For 2011: Find ways to fit healthy eating into everyday life so that you can enjoy life and be healthy. Discover which nutritious foods you love that make healthy eating delicious!

5. Lack of Energy

Dramatically reducing your calorie intake can result in reduced energy levels and fatigue. Instead, it is important to understand which foods provide you with quality nutrition.

For 2011: Eat small meals often. This strategy can actually stimulate weight loss, keep you satisfied, and make you feel energetic.

6. Quantity vs. Quality

Dieting doesn’t really teach you how to eat for the long term. You may be counting calories while eating foods that actually make you hungrier or cause you to crave more.

For 2011: Learn what foods are the most satisfying and most nutritious. The more nutritious the food you eat, the less hungry you will be. You’ll make smarter choices and lose weight without focusing on every calorie you ingest.

7. Uni-Dimensional

In order to truly lose weight, you have to eat well and be active. I’m not saying you have to run a marathon, but as we get older, our metabolisms naturally slow down. The more active you are, the more calories you burn and the higher your metabolism will stay.

For 2011: Be active. Even if it means taking stairs instead of the elevator, walking at lunch hour, walking to work instead of taking the train … just move.

Change your life by changing your mentality toward health, nutrition, and wellness. Stop dieting, start eating, and start seeing the results that you want … for the long term!

Supergrains

Despite the popularity of low-carb diets, a more mixed approach to diet makes a lot of sense for individuals who want to build muscle and strength. The inclusion of nutritionally dense sources of carbohydrates, or "supergrains," in their diet provides energy to power them through their workout as well as aid with recovery, moving them closer to their fitness goals.

If your primary goal is muscle and strength gain, opting for a low-carbohydrate diet may hinder your progress since carbohydrates are the body’s preferred source of fuel, and are what is used to restore muscle glycogen after a particularly intense session.

Since not all carbohydrates are created equally, it’s important that you learn to recognize which carbs are going to offer you the most nutritional content and minimize spikes in blood sugar levels that can cause a sharp energy crash shortly afterward.

Here are the main supergrains to consider.

Bulgur

One of the lesser-known grains that offers a powerful nutritional punch is bulgur. This is a form of whole wheat that has been cleaned, steamed, dried, and then ground into an assortment of different formats including fine, medium and coarse.

Bulgur is a supergrain that has been precooked, making it a very quick option for when you’re in a hurry. Typically, it takes about 10 minutes of boiling to cook this supergrain so it’s ready to eat. Many individuals will choose to replace rice with bulgur in recipes to boost the total nutritional content.

Per cup of cooked bulgur, you’re looking at 151 calories, less than one gram of fat, 34 grams of carbohydrates (none of those from sugar), and 5.6 grams of protein, making it an extremely healthy addition to a muscle-building or fat-loss diet. Bulgur also contains 8.2 grams of dietary fiber, which really helps to meet your daily nutritional needs.

Quinoa

The next supergrain you may want to consider adding to your diet is quinoa. Quinoa is a popular one among vegetarians as it offers more protein than plain rice, including a full complement of essential amino acids, which rice lacks.

This grain has a light and fluffy texture, and gives off a mild nutty flavor. Quinoa is often eaten for breakfast instead of traditional oatmeal. Others choose to make quinoa into a lunch or dinner meal by adding an assortment of vegetables, nuts, spices, or sauces.

The process of cooking quinoa is similar to that of brown rice: bring water to a boil first, and then allow the supergrain to simmer for 14 to 16 minutes.

Flax

Those individuals who are adopting a lower-carbohydrate diet or who are looking to boost their intake of healthy fats will want to turn to flax. Flax is a very rich source of omega-3 fatty acids and polyunsaturated fat. In addition to this, flax is also a rich source of both soluble and insoluble fiber -- it helps to keep your digestive system regulated and provides a feeling of fullness. Finally, flax is a source of lignans, which have been shown to help reduce a variety of cancers in the body.

Each ounce of flax contains approximately 130 calories, 9.5 grams of fat, 9.5 grams of carbs (7.6 of which are fiber), and 5.7 grams of protein. This makes flax a very healthy addition to your shake in the morning if you’re looking for a simple way to boost your calorie intake to build muscle.

Millet

Finally, the last supergrain to think about adding to your diet is millet. Millet is a very good grain option for those who are intolerant to gluten as it is gluten-free and rich in many B vitamins. It’s also a good source of folic acid, calcium, iron, potassium, magnesium, and zinc.

Millet is typically eaten in place of rice, buckwheat or quinoa and doesn’t form an acid in the body, so it’s easy to digest. Millet gives off a nutty flavor and is approximately 15% protein, with each cup cooked providing 207 calories, 1.7 grams of fat, 41.2 grams of carbohydrates (2.3 grams of fiber), and 6.1 grams of protein.

One thing that is important to note is that millet does tend to have a negative impact on the uptake of iodine to the thyroid, so those with thyroid issues may want to opt for a different grain.

Supersize with supergrains

So, before you grow bored with your traditional carbohydrate sources of rice, pasta or oatmeal, give one of these supergrains a try. The greater variety you can incorporate into your diet, the easier it will be to stick to that diet and the more well-rounded nutrition you will receive.

5 Great Vegetables You Haven’t Heard Of

If you’re tired of serving the same broccoli, cauliflower and spinach as sides to every meal you eat, maybe it’s time to try something new. Check out this list of five great vegetables you haven't heard of yet.

Yucca

Yucca is a white, starchy and tropical root that’s native to South America. It’s a very versatile vegetable that tastes great boiled, baked, roasted, sauteed, pan fried, or even deep fried (yucca chips are to die for). The nice thing about yucca is that it’s loaded with vitamin C and is high in carbohydrates. It’s also a good source of dietary fiber and low in calories.

To make garlic-mashed yucca, boil 4 pounds of peeled, cored and diced yucca until soft (this takes about an hour). Drain and return to the pan, adding 2 minced garlic cloves, 2 cups of milk, 1 tablespoon of fresh lime juice, and 2 teaspoons of salt. Mash coarsely and serve.

Arracacha

Arracacha, a starchy root vegetable that hails from South America, is another great vegetable you probably haven't heard of. Straight out of the ground, arracacha looks like a spearhead. It’s quite fat at the top and narrows to a point -- no wonder it earned the nickname “white carrot.” Boil arracacha root and use it as you would a potato, but expect a distinctive taste and aroma. Think celery, chestnuts and roasted cabbage. Arracacha is loaded with vitamins and nutrients: iron, calcium and vitamin A. It’s also low in calories and a great source of starch.

To make arracacha soup, peel just over a pound of arracacha and boil in 6 cups of stock until soft. Blend until smooth and set aside. Saute 2 large onions and 2 large tomatoes. Season to taste and add to the puree. Add 2 chopped scallions for garnish.

Fiddleheads

The fiddlehead is an unusual-looking vegetable. It is actually the coiled tip of an immature fern. When harvested early in the season (and cleaned and cooked properly), fiddleheads are a vibrant little green parcel that stand up as well as a main dish as they do a side dish. Not only are fiddleheads tasty, they’re also loaded with vitamins and nutrients such as vitamins A and C and fiber.

Prepare fiddleheads simply: Boil or steam for 12 to 15 minutes, add a knob of butter or a glug or 2 of olive oil, a bit of salt, and some garlic -- and you’re off to the races. Just don’t eat them raw -- they’re loaded with nasty toxins.

Daikon

Daikon is quite popular in Japanese cooking; if you eat Japanese noodle dishes or salads regularly, you’ve likely had this root before. The most common variety of daikon in North America looks like a large white carrot. The root is excellent boiled, stir-fried or served raw. Simply peel, slice (and soak in water if not using immediately to prevent oxidization) and prepare.

Daikon has a fresh, crisp taste -- not unlike an Asian pear -- but less sweet. It’s very low in calories and quite high in vitamin C. For the health conscious, daikon is excellent for digestion. The root is said to cleanse the blood, promote circulation and increase metabolic rate.

Try this simple daikon salad: Julienne 1 pound of peeled daikon and soak in cold water for 10 minutes. Meanwhile, slice a small cucumber with a vegetable peeler; add to a bowl with a quarter-pound wakame seaweed. Drain, add the daikon and then dress with a simple mix of 3 tablespoons rice wine vinegar, 1 tablespoon soy sauce and 4 tablespoons vegetable oil.

Kohlrabi

You’ve probably seen kohlrabi before in the produce section of the supermarket. It has a large, bulbous root end that’s about the size of a small orange and a series of long stems and leaves shooting out of one end. The bulb’s flesh is sweet and crunchy, tasting a bit like radish or cabbage. Health-wise, it’s a winner: It's high in vitamin C and potassium, with added vitamin B6, folic acid, magnesium, and copper.

Kohlrabi puree is amazing. Boil 4 peeled kohlrabi bulbs (reserving the leaves) in salted water for 15 minutes. Meanwhile, saute 1 onion and 3 cloves of garlic until soft. Add a quarter-pound of chopped mushrooms with the reserved kohlrabi leaves and cook down. Drain the kohlrabi bulbs and add them and the mushroom mix (with about a quarter-cup of milk) into a blender. Puree until smooth and then season to taste and serve on toast.

Odd one out

Keep your eyes open next time you’re in the produce section of the supermarket and don’t be shy about sidling up to the odd-looking roots and greens. There’s a whole world of vegetables out there waiting to be discovered -- and many of them are awesome.

What Not To Cut From Your Grocery Budget

Breakfast
Save: Bulk oatmeal
Oatmeal is one of the best foods to eat at the start of your day. It’s a slow-digesting carbohydrate, provides a high source of dietary fiber and contains a small amount of protein with hardly any sugar at all.

Skip: Boxed cereal

The breakfast that you can go without is regular cold cereal. Usually, these will not provide as much fiber as oatmeal and tend not to keep you feeling satisfied as long. If you want to prevent mid-morning hunger, a hot bowl of oatmeal is your best bet. Regular cereals can also get very calorie-dense, providing as much as 200 calories per half-cup serving. To top it all off, boxed cereal is more expensive than oatmeal.

Protein

Save: Chicken breasts
In order to maintain health, protein is an absolute requirement. If you try to go without sufficient protein, you will lose muscle mass. One of the best sources to get this protein is lean chicken breasts, so be sure you do keep these on your budget plan.

Skip: Sandwich meat

To make room for chicken breasts, stop buying sandwich meat. Sandwich meat is high in sodium and won’t provide you with a high-quality source of protein. If you’re looking for a cheap, convenient source of protein to take for lunches, consider light, flaked tuna instead.

Condiments

Save: Natural peanut butter
Fats are an essential part of any diet, whether it’s aimed at muscle-building or fat loss. Choosing healthy sources will not only curb your appetite but also promote proper health. Natural peanut butter is a versatile source of healthy fats that is easier on the wallet than purchasing whole nuts such as almonds. It’s one food product that you should always make room for on your grocery budget.

Skip: Fruit jams

If you’re a frequent user of fruit jams, that’s a product that you can leave off the menu. These jars are about the same price as natural peanut butter and only supply you with a heavy hit of sugar with virtually no nutrition.

Produce

Save: Broccoli
Most vegetables are full of nutrition, so doing your best to keep these in your grocery cart will go a long way toward overall nutrition. One nutrient superstar that must be kept is broccoli. Broccoli supplies you with over 100% of your vitamin C and K needs, and is a good source of vitamin A, folate and fiber.

Skip: Iceberg lettuce
To help make room in your budget for the broccoli, leave out the iceberg lettuce. This “filler” food doesn’t contain much nutrition and will do little more than add hydration to your body.

Carbohydrates

Save: Brown rice
For dinner meals, brown rice should be your choice of carbohydrates. It digests slowly and can be eaten with a wide variety of meals. You can even purchase 10-minute brown rice varieties, making this a perfect quick solution.

Skip: Pasta
The carbohydrate-laden food that you want to leave off your plate is white pasta. Pasta tends to be very easy to overeat and can increase your risk for unwanted fat gain. If you aren’t a fan of rice, then have potatoes instead.

Dairy

Save: Cottage cheese
Dairy products are important for supplying calcium and protein, and will contribute a small portion of carbohydrates as well. One of the best dairy products to keep on your menu is cottage cheese, since the casein protein digests slowly in the body and helps build and repair muscle tissue.

Skip: Yogurt
The dairy product that you can go without if you’re looking to cut costs is yogurt. Yogurt is lower in protein content than cottage cheese, and unless you go for a sugar-free variety (which contains artificial sweeteners), it is going to also have a higher amount of simple carbohydrates.

Keep your grocery basket in check

Always remember that one of the best ways to save money when it comes to food is to prepare your own meals instead of eating out. If you focus on packing your diet with as many nutrient-dense foods as you can, and seek out cheaper varieties of those foods, then you shouldn’t have to sacrifice proper nutrition to stick to your budget.

The Brain: 5 Things Men Should Know

The brain is the focal point of our entire being. It is the mainframe, the hub and the central processing unit of all thoughts, emotions and actions. Even as such a vital component of human biology, the brain is still the least understood, housing mysteries that in this day and age still remain unsolved: How are memories stored and retrieved? Why do brains sleep and dream? What is consciousness? All these are questions without firm answers. But there are some interesting facts about the brain that have been uncovered and are not generally well known. Here are five things men should know about the brain.

1- Your brain is the most energy-consuming part of your body

Despite amassing to only 2% of our body weight, our brains demand 15% of our total heart output and 20% of our total oxygen to function. Talk about high maintenance! Perhaps more intriguing is that much of this oxygen is still needed when our brains are awake but resting, and this is for reasons that are not entirely known. So, our brains are demanding, but they demand without restraint or explanation. In order to achieve this insatiable demand, three major cerebral arteries are constantly pumping in oxygen. So vital is this demand that a blockage in any of these arteries is a one-way ticket to a stroke. Aside from energy, our brains also demand prime skull real estate. The expansion of the human brain over evolutionary time has left most of us with overcrowded mouths and, accordingly, little room for wisdom teeth. Oral surgeons may now rejoice.

2- Your brain was almost fully grown by age 7

Taking complex development out of the equation, it is true: Our brains are 95% of their adult size by the age of seven. This rapid growth probably explains why the brain of a 2-year-old consumes twice as much energy as the brain of an adult. Moving from diapers to briefcases -- once the human brain reaches its full adult size -- interesting contrasts become clear. Men, for example, have larger brains than women, a finding also observed in developing children. However, such differences should not, unfortunately, be interpreted as pointing toward any functional advantage (sorry, guys). In fact, this difference in size is due more to variances in specific regions of the brain than to an overall proportional difference. Women, for example, tend to have a larger hippocampus, the area of the brain responsible for smell and memory. Men, on the other hand, tend to have a larger amygdala and hypothalamus, but again, the effect of these differences is unclear.

3- Your brain doesn't feel pain

Do you ever wonder why some patients who undergo open brain surgery aren't sedated? The answer is laughably obvious: because the brain itself has no pain receptors, and hence, cannot sense any pain. A common headache is not actually caused by a stimulation of pain receptors in the brain. Instead, the membrane surrounding the brain, known as the dura mater, is innervated with pain receptors and is somehow involved in producing the pain felt during a headache. There are, however, many different kinds of headaches, and their exact causes remain unclear, so pinning an underlying cause to all headaches just isn't possible.

4- You use more than 10% of your brain

The common adage that we humans use only 10% of our brains is nothing more than a myth, perpetuated by movies and manipulated by paranormal pushers and psychics to explain the origins of psychic powers. The idea, of course, is completely false, but it certainly makes for an inspiring message. Imagine if we could unlock the other 90% of our brains! No one would turn down such an offer if it were truly attainable. Brain-imaging techniques, however, show quite convincingly that the vast majority of the brain does not lie dormant. Indeed, complex activities will use many parts of the brain. Observing the effects of head trauma also reveals that there is almost no area of the brain that can be destroyed without leaving the victim with some functional deficit. It's sad but true: We use most of our brains, if not all.

5- Brain cells regenerate

There is something to be said about mystery because with it comes a lot of myth. Another thing you thought you knew about the brain -- a belief that has literally persisted for 100 years -- is that brain cells don't regenerate. However, thanks to work conducted over the last decade or so, we now know that they most certainly do. Modern science now shows us that even neurons can be persuaded to regenerate. This should come as great news to alcoholics everywhere who should also know that drinking does not, in fact, kill brain cells but instead damages the connections between the neurons, the synapses. Who knows -- maybe one day, science will find a real cure for hangovers too.

Memory Sandwiches

Better Man in brief ...

Your diet helps with your brain's ability to protect cells and to function optimally.
Iron deficiencies can lead to a lack of concentration and a weakened memory state.
Recent studies have linked beetroots with increasing the flow of blood to the brain.

Nuts and seeds are rich in Omega-3 fatty acids, Omega-6 and folate, as well as vitamins B6 and E."

If you’re interested in improving your memory (and let’s face it, who isn’t?), then these recipes are just what you need. Whether you're improving your ability to remember names, your girlfriend’s birthday or crucial facts you need for a job interview, keeping your brain in tiptop shape should be high on your agenda. Dietary choices play a major role in your brain's functioning: proper nutrition keeps it working to its fullest, protects its cells and helps it work efficiently and effectively.

Sandwiches are most men’s favorite food, so how can we combine the perfect portable snack with brain-boosting nutrition? Start by making your own mayo. Eggs (in particular, their yolks) are rich in a substance called choline, which is part of two molecules responsible for brain health and cognitive functions.

Basic mayo

You can add whatever you like to this -- wholegrain mustard and honey, cayenne pepper, chipotle, wasabi, horseradish, jerk seasoning, etc.

Ingredients
• 2 large eggs, preferably free range
• 1 tbs Dijon mustard
• 2 tbs white-wine vinegar
• 280ml peanut oil or other flavorless oil
• Salt and pepper

Method
Separate the yolks of the eggs from the whites. Save the whites, which can be frozen to make meringue or added to omelets.

In a blender, blitz the egg yolks, mustard, white-wine vinegar and salt and pepper. With the blender still running, add just a single drop of oil. Let this blend. Begin drizzling the oil in slowly in a steady stream. Carry on. If the mixture becomes too thick add a little water, no more than a splash. Continue until all the oil has been incorporated. Taste and season again before storing in the refrigerator until you are ready to use it.

Bread & Spinach

The other thing to think about is your bread; kick the white, pre-sliced stuff to the curb and try to get some artisan bread -- preferably the kind packed with nuts and seeds. The regular breads you find in your grocery store are made with all kinds of additives. Nuts and seeds are rich in Omega-3 fatty acids, Omega-6 and folate, as well as vitamins B6 and E -- all great for keeping you thinking clearly and quickly. (Also, handmade bread just tastes better.)

Also worth trying: swap your regular salad for spinach. The baby leaves are delicious, full of iron and rich in B6, B12 and folate, all of which help you with the recollection of information.

Recipe: Smoked mackerel with celery, spinach and wasabi-mayo sandwich.

Why: Smoked mackerel is a meaty, flavorful fish rich in Omega-3 fatty acids. Celery is rich in luteolin, which blocks the release of a chemicals that causes brain aging.

Ingredients
• 2 slices bread (rye would be great here)
• 1 smoked-mackerel fillet (you could use another oily fish such as sardines or salmon here)
• 1 tbs mayo
• Wasabi (as much as you like)
• 1 rib of celery, finely sliced
• A handful of baby spinach
• A squeeze of lemon juice

Method
Mix the wasabi and mayo together and spread the mix on both slices of bread. Flake the smoked mackerel, discarding the ski,n and lay it along one slice of bread. Place the celery on top, then the spinach, a good sprinkling of salt and freshly ground black pepper and, if you like, a squeeze of lemon juice. Put the other slice of bread on top, and it's ready to eat.

"Iron deficiencies can lead to a lack of concentration, a weakened memory state and lowered learning ability."

Turkey With Cranberry Slaw

Why: Cranberries are an essential addition to any turkey meal. They are packed with antioxidants, which slow down free-radical damage in the brain. Tests have shown that they also improve memory, balance and coordination.

Ingredients
• 1 cup shredded turkey
• ½ cup shredded red or white cabbage
• ¼ cup shredded carrot
• A few pecans, finely chopped
• 1 tbs finely chopped cilantro
• 2 tbs buttermilk
• 2 tbs mayo
• 2 tbs dried cranberries

Method
Mix together all the ingredients except the turkey. Put the turkey on the bread, then spoon the slaw onto your bread and top with spinach and arugula.

Roast Beef With Quick Pickled Onions

Why: Cold roast beef is a favorite left-over to find in the fridge. It's high in iron, and iron deficiencies can lead to a lack of concentration, a weakened memory state and lowered learning ability. You could also make this sandwich with a barbecued or broiled steak.

Ingredients
• 2 slices of bread
• 1 tbs mayo
• 1 tbs horseradish
• ¼ red onion, sliced as thinly as possible
• 2 tbs white-wine vinegar
• 1 tbs sugar
• Handful of spinach
• 3 slices cold roast beef

Method
Warm the sugar and vinegar together in a pan until dissolved. Pour over the finely sliced red onion and allow to cool, leaving for an hour or so if possible. Mix the horseradish with the mayo and some salt and pepper. Spread this on your bread before placing the beef on top. Drain the onions and scatter these over the beef. Place the spinach on top and cover with the other slice of bread.

Roasted Peppers With Mozzarella And Pesto

Why: Roasting peppers gives them a smoky flavor along with an improved texture. Like celery, peppers are high in luteolin, which blocks the release of certain chemicals responsible for brain aging.

Ingredients
• 1 red pepper
• 1 green pepper
• ½ ball mozzarella
• A large handful of fresh basil
• 2 tbs pine nuts, lightly toasted in a dry pan
• 2 tbs grated Parmesan
• 2 tbs good quality extra virgin olive oil
• 2 slices ciabatta or focaccia

Method
Grill the peppers over a flame on a gas cooktop or under the grill -- either way, they're done when they're blackened all over. Place in a bowl and cover with plastic wrap before allowing them to cool. Once cool, scrape the skin off and discard it along with the seeds; keep the flesh to one side.

Make the pesto by blitzing the basil, pine nuts, Parmesan, and olive oil in a blender until you have a coarse paste. You may need more or less olive oil -- add a bit at a time until the paste loosens. Add salt and pepper and spread onto the slices of bread. (If you don't have the time or ingredients to make your own pesto, store-bought will also do in a pinch.)

Slice or tear up the mozzarella and place it on the bottom half of your sandwich. Tear up the peppers and spread them on top. Drizzle with a little balsamic and top with a good grind of black pepper and the second slice of bread.

Roasted Beets With Cream Cheese, Celery And Pumpkin Seeds

Why: Beetroot is back in fashion -- it has an earthy taste that goes well with cheeses. Recent studies have linked beetroots with increased blood flow to the brain

Ingredients
• 2 slices bread
• 1 medium beetroot or 5 baby beets
• 2 tbs cream cheese
• 1 tsp finely grated orange zest
• 1 tbs finely chopped tarragon, basil or parsley
• 1 tbs pumpkin seeds
• 1 rib celery, finely sliced

Method
Wrap the beet or baby beets in tin foil and roast at 180 degrees for an hour and a half (for a large one) or 40 minutes or so (for babies). Remove from the oven and allow them to cool for a few minutes; as soon as they are cool enough to handle, peel the skins and allow to cool completely. It is essential to peel them while still hot, since the skin slips off easily in that state.

Toast the pumpkin seeds in a dry frying pan until you hear them crack. Allow to cool. Mix the cream cheese with the chopped herbs, orange zest and salt and pepper, and spread evenly on both pieces of bread. Finely slice the beetroot into rounds and place these on one half. Scatter over the pumpkin seeds and celery before topping off the sandwich with a little spinach and the other half of the bread.

What’s Lurking in Your Natural Cosmetics?

-Butylene glycol—this petrochemical-derived substance penetrates the skin, where it can weaken protein and cellular structure. Outside the beauty industry, it is strong enough to remove barnacles from boats, another way in which it is used. The Environmental Protection Agency (EPA) considers it toxic enough to warrant protective clothing, goggles, and gloves when handling it for industrial uses. Yet it is used in higher concentrations in skin care products. The EPA warns against skin contact that it claims can cause brain, liver, and kidney abnormalities.

-Yellow Dye #5 and Red Dye #4—these synthetic pigments are typically derived from coal-tar and can contain heavy metals. In animal studies, they have been identified as carcinogens.

-Fragrance—This single synthetic ingredient can contain up to 500 chemicals, many of which are derived from petrochemicals. According to an article in the journal, The Townsend Letter for Doctors and Patients, many of these ingredients are “neurotoxins, which have a causal link to central nervous system disorders, headaches, confusion, dizziness, short-term memory loss, anxiety, depression, disorientation, and mood swings.”

Two types of benzoates—these chemicals are scientifically documented to form benzene in the presence of vitamin C. Benzene has been linked to anemia, mental confusion, fatigue, rapid heart rate, nervous system damage, immune system suppression, and cancer, particularly leukemia.

The lesson: read labels. You might be surprised to learn what’s lurking in your favorite products.

The Habits of 6 Eccentric Geniuses

1. Leonardo DaVinci

DaVinci : vegetarianism and the misfortune of being both perfectionists and terrible procrastinators. However, he did manage to complete masterpieces like Mona Lisa and The Last Supper . Some say DaVinci preferred taking small naps throughout the day instead of sleeping for eight hours at night. Maybe that erratic sleep cycle is why he had such trouble paying attention to projects long enough to finish them—in fact, he may be one of the earliest sufferers of attention deficit disorder.

2.Nikola Tesla

Like DaVinci, Tesla was a vegetarian who rarely slept. Early on in his career, his work started mid-morning and continued with few to no breaks until 5 a.m. the next day. The inventor and engineer also had strange aversions to pearls (earrings in particular were said to repulse him), overweight women, certain clothes, and human hair. What he did love were numbers divisible by three, to the point that he wouldn’t stay in a hotel room with a number that didn’t fit that guideline. He was strictly celibate and felt himself a better inventor for it, preferring the company of pigeons—he actually likened his love for one pigeon in particular (a pigeon he claimed came to his hotel room every day) to the love he’d have for another person. When she died, he felt that his ability to work died with her.

3. Thomas Edison

What is it about genius and a disdain for sleep? Edison was another proponent of the power nap, believing that most people sleep far too much and are unproductive as a result. (Looks like we took his advice, since most of us are in need of more sleep.) He took pleasure in people seeing him as the hardworking inventor who didn’t need something pedestrian like sleep to be exceptional. He felt similarly about eating, exercising, and spending time with his family—all of which he eschewed for working hours on end. Edison demanded that his employees generate a set amount of ideas for inventions (which he reportedly wasn’t above taking credit for) and according to the book The Creative Habit, he refused to hire research assistants if they seasoned soup before tasting it. Having them over for soup was part of his interview process.

4. George Sand

Though Sand is considered one of the most famous French female novelists, her name doesn’t often come up when discussing famous geniuses—however, one source lists her IQ at 143. George Sand was the pen name for Aurore Dupin, a female French writer who scandalized her contemporaries with her public antics. She frequently wore men’s clothes, publically smoked tobacco, and separated from her husband and engaged in illicit affairs. Basically, she made it clear that she didn’t care about social convention and the way women were expected to act. She had no problem shocking people with her sensational lifestyle and bawdy personality.

5. Ludwig van Beethoven

Beethoven was famous among his contemporaries for more than just his hauntingly beautiful compositions. He also had a nasty temper and often alienated his household staff. (Bear in mind he was a musician going deaf—that’s enough to make anyone grumpy.) He fought with everybody, including landlords, relatives, and friends. As a result of his temper tantrums, he had trouble keeping maids and servants because he’d often throw things at them or accuse them of stealing. Supposedly, he also wore dirty clothes and left food out to rot, which perhaps also explains why he never married.

6. Bobby Fischer

A child prodigy, Fischer took the chess world by storm at a young age and became grand master of the game at fifteen. He went on to win the world championship in 1972, but complained the whole time and was increasingly erratic and argumentative. Though he was well beyond his child years, Fischer still acted like a spoiled brat. He followed his win by living in seclusion and when he finally emerged twenty years later, his defiance of U.S. law (he went against Bush’s sanctions against Yugoslavia by playing another game there) and gross anti-Semitic remarks drew much contempt from the public. 

So what can we learn from these strange figures, other than how to lose sleep, avoid touching human hair, and throw things at hired help? These geniuses have more than just eccentricities and high IQs that set them apart—they’re also fiercely dedicated, tireless workers eager to explore new ideas and ways of thinking, and they’re willing to take risks if it means achieving something worthwhile. What’s the point of being highly effective if what you’re putting out isn’t extraordinary? Although maybe that’s the same thing DaVinci said when creditors were hassling him for a completed painting. And Tesla died in debt, too. 

5 Ways to Relieve a Lingering Cough

The fever and achy muscles are gone, you’re feeling much better, but that hacking cough is still hanging in there. While a cough that won’t go away can be caused by something other than a cold (e.g., bronchitis, sinusitis, allergies, pneumonia), for many, a nagging cough can linger around for up to three weeks after the other symptoms of a cold have passed. What can you do to get some relief? Here are a few non-over-the-counter suggestions:

1. Use a humidifier: Running a humidifier moisturizes the air, which helps sooth inflamed respiratory track tissues. There are different kinds of humidifiers on the market. A cool mist humidifier, which tends to be the least expensive, works fine. It provides the moisture, uses less energy than a warm mist humidifier, and prevents the risk of anyone getting burned.

2. Lay off the dairy: Dairy products are known to increase the build-up of mucus, which is the last thing we need to do while trying to rid our bodies of phlegm.

3. Water: Staying well-hydrated is always a good thing, optimizing our bodies’ functioning, including our immune systems. While both warm and cool water can sooth raw throats, cool water has the added benefit of slightly reducing swelling.

4. Eat honey: Quality raw honey (in contrast to highly processed honey) is anti-viral and anti-bacterial, and can be eaten by itself, in tea, or used in a number of home remedies for coughs and colds.A Penn State College of Medicine study tested the impact of nightly doses of buckwheat honey on children (ages 2-18) suffering from night time coughing and a respiratory track infection for 7 days or less. The study showed that night time coughing was reduced in children who took the honey, encouraging news in light of the FDA’s recommendation that children not be given over the counter cold medicines due to potentially harmful effects.

5. Try these natural remedies:

Ginger and garlic are both touted as having powerful medicinal properties, including the ability to help relieve coughs. If you’ve got the wherewithal to do so, you can chew on either one of these raw. A milder solution is boiling either freshly sliced ginger or a few cloves of garlic in water to make a tea. Drink this 2-3 times daily.

Over a low flame, heat chopped onion mixed with a generous dose of honey. When warm, take a spoonful of mixture, or just honey and hold it in the back of your throat. Do not drink anything for one-half hour.

Eat a spoonful of raw honey with some chopped garlic (a little will do ya.)

Eat a spoonful of raw honey mixed with a pinch of ground white or black pepper several times a day.

3 Reasons To Embrace Frozen Foods

How are health- and environmentally-conscious individuals and households to feed themselves when their local food production is brought to a halt by the frozen winter months?

Of course, the better planners will have prepared for the rigors of the season, just as people have done for time immemorial. They will have bought big quantities of fresh produce during the time of year when the crops are plentiful and will have canned, preserved or fermented them, stocking their cellar and pantry with all sorts of goodies (jams, sauces, pickles, preserves of fruits and vegetables, etc.) to last them til the earth around them gets fertile again. Some of them will even have made good use of their freezer.

But let’s face it. The pressures of modern life keep these folks in the minority (although the recession is rumored to have spurred more and more people’s interest in these practices). What about the rest of us?

This is when an old type of product comes is very handy: store-bought frozen food.

Let’s clarify a couple of points before going any further: this conversation does not include processed foods nor prepared meals. Our focus is strictly on produce that was frozen and bagged straight from the field, as an alternative to fresh, raw ingredients when none is available.

1 High nutritional value

Scientists and nutritionists will tell you that fruits and vegetables that were picked at the peak of their ripeness and freshness, quick-frozen in the appropriate conditions, and whose “cold chain” was carefully maintained (no higher temperature than -0.4 degrees F or -18 degrees C), possibly offer superior nutritional value than if bought fresh.

Produce bought at the farmers’ market the day after it was picked and consumed quickly obviously stands the test of freshness and high nutritional value. However, we must bear in mind that the longer raw produce lingers–in trucks, in stores or in our refrigerators–the more its quality declines.

2 Food waste reduction

Which brings me to the next point: the astoundingly long shelf-life of frozen food. Buy it in bulk if you wish and use it as you need it. When considering that 40 percent of the food bought in America ends up in the bin (this number includes food served at restaurants but you get the idea; the Brits do hardly better at 35 percent), the opportunity offered by frozen food to dramatically shrink this wastage is simply astonishing.

3 Improving carbon footprint

What is true at the consumer’s level is true on the farm as well: freezing a crop is a perfect way to avoid that any unsold surplus is left to rot in the field or ploughed under. In other words, it ensures that the greenhouse gas emissions that were emitted in order to produce it yield a higher return on investment – so to speak. Which implies a lower average carbon footprint of frozen food when strictly considering food production. Industry professionals argue that this absence of waste on the field, added to the decreased need for regular trips to the store (since consumers can buy in large quantities and fill their freezer) point to a very respectable carbon footprint of frozen food.

This picture is obviously incomplete.

One cannot ignore the energy required in maintaining the integrity of the “cold chain” through the transportation and storage of frozen food from the plant to the home. No reliable data is publicly available to evaluate that carbon footprint (infinite variables make for a very complex pictures, I was made to understand). One thing is for sure, however: the frozen food industry is working at reducing it. In England, the British Frozen Food Federation has deployed a plan, with the support of the Carbon Trust, to reduce the carbon footprint of the “cold chain” by 15 percent across the industry. In the U.S., initiatives are popping up to “green” operations: Oregon-based Stahlbush Island Farms powers its processing plant with a biogas power plant; in Connecticut, the family-business Carla’s Pasta is installing a 300-kW fuel cell power plant at its frozen food processing facility (it will provide 60 percent of its energy needs by mid-2011).

Ultimately, when it comes to making food choices that are not only good for our health but also for the health of the planet, the principles remain the same whether we’re talking fresh or frozen: choose local and organic. One obvious way to stick to these principles is to plan ahead and fill your freezer with fresh, raw food you have bought and conditioned yourself (although it requires some skills and equipment, it is most likely the least labor-intensive of all home food-preservation processes mentioned earlier).

Barring that, hope is on the horizon thanks to one frozen-food company that is applying these same principles to a T. Based out of Ann Arbor, Michigan, Locavorious offers its members a winter-time CSA program based on food procured from its network of nine local, family farms (not all of them are certified organic).

Imagine if farmers’ markets were thus given a second life wherever the climate temporarily stops food production! Farms’ productivity and revenue would increase (since spoilage and wastage would be a thing of the past) and consumers would benefit from the year-long abundance. 

8 Reasons Not to Eat Tuna

1. Mercury is Toxic

The FDA says: “Nearly all fish and shellfish contain traces of methylmercury. However, larger fish that have lived longer have the highest levels of methylmercury because they’ve had more time to accumulate it.” What can methylmercury do to us humans? For starters: brain damage, memory loss, personality change, tremors, spontaneous abortion, and damage to a developing fetus. Fatigue and memory loss caused by mercury poisoning from eating fish is so common that doctors even have a name for it: fish fog.

2. Large Fish Are Just Like Kittens (or Maybe Even Tigers)
In the words of PETA’s Ashley Byrne: “PETA thought that by renaming fish sea kittens, compassionate people who would never dream of hurting a dog or a cat might extend that sympathy to fish, or sea kittens.” Why kittens? Well, like cats, fish feel pain, have complex social interactions, form bonds, and express affection by gently rubbing against one another. You wouldn’t hook a cuddly little kitty through the mouth, would you? Greenpeace is taking a different approach, characterizing eating the endangered fish like eating a rhino or tiger. I think I prefer the kittens.

3. Tuna Deserve Respect, Not Extinction
Tuna are migratory fish that travel many thousands of miles in their lifetimes–swimming more than 100 miles in a day. They can accelerate faster than a Porsche and reach speeds as high as 50 miles per hour.

4. Save the Dolphins and Whales
“Tuna is about as ‘dolphin-friendly’ as a boat propeller,” say the folks at PETA. “Even if dolphins aren’t ‘accidentally’ trapped in tuna nets, they are still killed intentionally by Japanese tuna anglers because they prey on tuna. Entire pods of whales and dolphins are rounded up and driven into shallow water where all but the youngest (who are captured and sold to aquariums) are slaughtered with knives and machetes.”

5. Eating Tuna Creates a Large Carbon Footprint
“Once caught,” writes Matthew McDermott, “the fish are packed into refrigerated coffins and flown to auction in Tokyo, where they are bought for up to $100,000 per tuna (bluefin are quite large…). From there, if not consumed locally, they are flown again around the world for sale in the United States, Europe or China.”

6. Overfishing is Killing Our Oceans

Greenpeace explains: “Populations of top predators, a key indicator of ecosystem health, are disappearing at a frightening rate, and 90 percent of the large fish that many of us love to eat, such as tuna, swordfish, marlin, cod, halibut, skate, and flounder have been fished out since large scale industrial fishing began in the 1950s.”

7. Food Poisoning
Every year, there are roughly 75 million cases of food-borne illness reported in the U.S. (no including, of course, episodes mistakenly attributed to stomach flu or virus). This leads to hundreds of thousands of hospitalizations and thousands of deaths. I’ll give you one guess what’s the number one cause of food poisoning in the U.S.: seafood.

8. Why Eat Dead Fish?
Why disrupt marine eco-systems by killing tens of thousands of creatures we humans do not even need to eat when you can choose a vegan tuna melt or vegan tuna burger or even some raw vegan tuna salad?