Health Topic

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Vitamin E and selenium supplements do nothing to help prevent prostate cancer. In fact, there is some evidence of increased risk for the disease when taking vitamin E.
National Cancer Institute researchers have reported that they are halting a significant portion of a major study to determine whether vitamin E and selenium may help to prevent prostate cancer. Until now, over 35,000 men ages 50 and older have been taking either or both supplements or a placebo in the study known as the SELECT trial.

The National Cancer Institute (NCI) announced that letters are being sent out to instruct study participants to cease taking the supplements due to results of an early review of the data indicating that neither supplement, whether taken alone or together, is preventing prostate cancer. In fact, the data results suggest that a few more of those men taking vitamin E alone were actually getting prostate cancer, while slightly more participants taking only selenium were developing diabetes. The NCI stressed that the results of the review are not statistically significant and do not constitute proof of any risk created by taking the supplements. It may merely be a coincidence.

In prior small studies, results hinted that vitamin E and selenium might help in the fight against prostate cancer since they are antioxidant compounds that interfere with chemical reactions that can damage cells and DNA. This led researchers to pursue more large-scale studies in determining the truth about the possibilities. The failure of the nutrients to reduce the risk for the disease has now become just another disappointment in the struggle to find dietary preventative measures against prostate cancer as well as other medical conditions.

Other studies of antioxidants and nutritional supplements have failed to confirm benefits for various conditions, and several have proven them to be harmful. Examples of this include a studies showing that beta-carotene increases instead of decreases the risk of lung cancer among smokers, and findings establishing that vitamin E actually raises the risk for heart disease when it had previously been believed to have preventive effects.

The study participants will be continue to be followed by researchers for yet another three years to track their health as well as to perform previously scheduled blood tests. Since participants did not know whether they were taking one or both nutrients or placebo, as always is the case in blind studies, they will now be told if they ask their doctors. However, the researchers say that the results of the study will be more accurate if the majority of the men wait until follow-up is complete to get their answers.

In a statement, Dr. Eric Klein of the Cleveland Clinic in Ohio, who worked on the study, said, “As we continue to monitor the health of these 35,000 men, this information may help us understand why two nutrients that showed strong initial evidence to be able to prevent prostate cancer did not do so.” Dr. Klein also noted, “The important message for consumers is that taking supplements, whether antioxidants or others, is not necessarily beneficial and could be harmful.” He went on to explain, “You should not be taking them unless there is a rigorous scientific study that shows a benefit.”

In the U.S., prostate cancer is the most common form of cancer among men next to skin cancer. According to the American Cancer Society, the disease will strike an estimated 186,320 men this year and claim 28,660 lives. The cause of prostate cancer is not known and there is currently no real cure, although the disease can be well managed in many cases. Some research has shown that finasteride, a drug that is currently used for an enlarged prostate, can help to prevent prostate cancer, yet side effects limit its use.l

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Fatigue can be a debilitating symptom of cancer, and a common side effect of its treatment. Many cancer patients going through treatment experience extreme tiredness, exhaustion, and weakness, often severe enough to adversely affect the quality of their life. Rather than add another prescription to the daily dosages, ginseng may be a natural alternative that is more palatable to patients.
Ginseng, an aromatic herb, has been used in Chinese medicine for several thousand years to restore energy. It is classified as an adaptogenic herb with multiple effects, many of which are regulatory in nature. The root contains a complex mixture of saponin glycosides (ginsenosides), and even though the mechanism of action is unclear, this agent is reported to enhance the immune system and reduce fatigue.
Researcher Debra Barton, Ph.D., an associate professor of oncology at the Mayo Clinic in Rochester, Minn., notes that 90 percent or more of cancer patients suffer extreme lethargy and low energy levels throughout their treatment. Dr. Barton conducted tests on the Wisconsin species of American ginseng, all derived from a single crop, to confirm a uniform concentration of ginsenosides, the active compounds thought to offer health benefits. (Note: Wisconsin ginseng is different from other forms of American ginseng sold in health food stores, and is only available through the Ginseng Board of Wisconsin, which monitors quality control.)
The research was based on a study of 282 people who had breast, colon, or other types of cancers. After eight weeks of randomly assigned doses of ginseng (ranging from 750 to 2000 milligrams per day), 25 percent of those on the two highest doses reported their fatigue was moderately to much better. They also reported improvements in their mental, physical, and emotional well-being, while only 10 percent on the lowest dosage or a placebo reported any improvement in their energy level or general feeling of wellness.
While this is a small test, with a particular type of ginseng, it is prompting a larger study, to be conducted in 2008. Confirming the positive effects that ginseng has on fatigue and mental and physical well being would be immensely beneficial and educational to the traditional medical establishment. Currently, doctors recommend a regimen of exercise to combat fatigue, and many cancer patients are grasping for hope, and self-medicating with a variety of alternative therapies.l

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Ginkgo Biloba leaf has been used as food and medicine for over 4,000 years. The ancient Chinese and Japanese also ate roasted ginkgo seeds as a digestive aid and to prevent drunkenness. Ginkgo was associated with long life by the Indian ayurvedic healers who reportedly used it as an ingredient in soma, a longevity elixir.l
The Ginkgo tree from which ginkgo biloba is derived is considered the oldest living tree species known to mankind, dating back over 200 million years. As the last survivor of its botanical family, it has been described as a “living fossil”.l
Today, Chinese physicians view Ginkgo as being good for the heart and lungs. Chinese herbalists still use it for the treatment of asthma, bronchitis and brain disorders. Physicians in Germany consider ginkgo biloba to be as effective as any drug therapy for Alzheimer’s disease and other severe forms of mental function decline including dementia and senility.l
Ginkgo biloba is one of the world’s best studied herbs with hundreds of scientific studies published documenting its varied effects. The active ingredients in Ginkgo biloba extract have potent antioxidant effects and inhibit platelets from sticking together. Platelets are involved in blood clotting. Clinical trials have shown ginkgo biloba to improve circulation and blood flow to the brain.l
Ginkgo is said to be helpful in a number of conditions including:l
• Decline of memory and mental function as found in Alzheimer’s disease, non-Alzheimer’s dementia and age-related memory loss.
• Intermittent claudication: impaired circulation in the legs
• Impotence
• Vertigo
• Tinnitus
• Macular degeneration
• Fluid retention related to menstrual changes
Preliminary reports suggest ginkgo may help prevent rejection of transplanted organs. It may also be effective against high blood pressure, kidney problems, and allergies.l
Ginkgo has not yet been shown to improve memory in healthy people without dementia, nor have studies been conducted to show whether long term use can prevent dementia.l
Ginkgo products are standardized to contain 24 percent of the bioflavonoids which occur in the leaf, as well as ginkgolides and bilobilides, a complex group of compounds found only in the ginkgo tree. Common forms of ginkgo include:l
• Capsules and Tablets
• Ginkgo biloba extract
• Seeds, which are available at Asian markets. (Need to be boiled before consumption to remove toxic components)
• Sublingual sprays
• Concentrated alcoholic extract
• Nutrition bars
Ginkgo is well tolerated by the vast majority of persons taking it. However, some individuals may experience adverse reactions such as nausea, vomiting, headache, dizziness, diarrhea and flatulence.l
There have also been cases of spontaneous bleeding into both the brain and eye reported as well as brain hemorrhage in several patients taking blood thinning medications who started taking Ginkgo.l
Ginkgo should not be taken by children, women who are pregnant or nursing, or those with clotting disorders. Ginkgo seeds should be kept out of the reach of children due to the risk of seizures from ingestion.l
Make sure to purchase ginkgo and other herbs from a reputable source as quality can vary greatly among manufacturers.l
Always inform your health care provider of any herbal preparations you are using. And if you are taking Ginkgo products, notify your doctor immediately if you notice:l
• New-onset headaches or vision changes
• Unusual bleeding or bruising

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Ginseng is one of the most popular and widely available of all herbal supplements. A common name for ginseng is “man-root” because of its resemblance to the human body. The name also implies that it has benefits for the whole body.

Ginseng’s main and lateral root and root hairs contain active chemical components called ginsenosides or panaxosides that are thought to be responsible for the herb’s medicinal properties. The root is dried and used to make extracts, teas, capsules or tablets, as well as creams and other preparations for use externally.

Records which date back over 3,000 years show that ginseng was used for medicinal purposes. The old Chinese Canon of Medicine states that ginseng strengthens the soul, brightens the eyes, opens the heart, expels evil, benefits understanding and, if taken for prolonged periods of time, will invigorate the body and prolong life. The Chinese still use ginseng as an energy tonic.

Centuries ago, Chinese emperors revered ginseng and were willing to pay high prices for it. China’s demand for this wild root gave Korea the opportunity to establish and maintain an industrious export business that dates back to the third century AD. However, this trade came to a halt when wild ginseng was practically wiped out in Asia. Later, in the sixteenth century, Korea began experimenting and cultivated the world’s first ‘farmed’ root.

In America, ginseng was used by several North American Indian nations, Iroquois, Menomonee, Cherokee, and the Creeks, who valued its curative powers and life enhancing capabilities. American settlers discovered ginseng in New England in the mid 1700’s and by the late 1700’s, shipments of ginseng were being sent to China. By the mid 1850’s, a half million pounds were being harvested from America’s wild ranges and exported to Asia. Over harvesting almost wiped out American’s natural range, and by the turn of the twentieth century, ginseng was almost extinct in this country.

Early attempts at cultivating ginseng in America failed until the early 1900’s when many Eastern farmers began cultivating small gardens of the plant. Their methods of cultivation spread westward to the farms and woods of Wisconsin, which has ideal growing conditions for ginseng production.

Even though the United States has passed protection laws regulating the harvest of ginseng, there is very little wild ginseng left in America. Presently, 99 percent of the world’s ginseng crop is grown in gardens and on small farms. ‘Woods-grown’, a form of cultivated ginseng, is also planted and cared for by farmers under naturally sheltered conditions.

There are six major species of ginseng:

1. Panax Quinquefolium is American ginseng found in North America, cultivated mainly in Wisconsin. The term ‘Panax’ is a combination of two Greek words; pan or 'all' and akos or 'cure', which fully translated means ‘cure all’.
2. Panax Ginseng; Korean, Asian, or Chinese ginseng cultivated in Korea, Manchuria, and China.
3. Panax Trifolium, also called Dwarf Ginseng and Ground Nut, is much smaller than Panax Quinquefolium American Ginseng, and at one time, was harvested by Indians and settlers for food.
4. Panax Pseudo ginseng, also called Himalayan Ginseng, Panax Notoginseng or Tien Chi Ginseng. It is found in Korea, China and Japan.
5. Panax Japonicum, called Japanese ginseng, is found in Japan.
6. Eleutherococcus Senticosus, or Siberian Ginseng, is not considered ‘true’ ginseng and does not contain ginsenosides as does the Panax varieties. Its active substance is called eleutheroside.

Treatment claims for ginseng are numerous. Many studies have shown that ginseng is able to reduce stress levels in both men and women. In clinical studies, those taking regular ginseng supplements were able to withstand higher levels of emotional and physical stress than those who did not take the herb. Scientists believe this is because of the strong effect ginseng has on the adrenal glands, which secrete hormones used to fight off stress.

Ginseng has also shown promise in the treatment of chronic fatigue syndrome, which has confounded doctors for decades, and that there is still no widely accepted treatment for. However, after taking regular ginseng supplements, those suffering from chronic fatigue syndrome often report an improvement.

Ginseng may also have immune enhancing properties that could aid in the management of the common cold, as well as other upper respiratory tract infections. A recent study published in the Canadian Medical Journal tracked 279 Canadian subjects, 18-65 years of age, who reported having at least two colds the previous year. These individuals either took two capsules of supplemental ginseng, providing 400 mg ginseng extract, or a placebo for four months during the influenza season. They kept a daily log of cold-related symptoms and their severity. Compared to those taking a placebo, subjects receiving ginseng experienced fewer total and recurrent colds, had fewer total symptoms per cold and suffered fewer days with symptoms. Scientists say that even though the study findings are impressive, additional studies are needed.

In addition to the roles mentioned, the National Center for Complimentary and Alternative Medicine (NCCAM) is exploring its potential to treat chronic lung infection, impaired glucose tolerance, and Alzheimer’s disease.

When taken by mouth, ginseng is usually well tolerated. As ginseng can act as a mild stimulant, occasional side effects have been reported which consist most commonly of headaches, rapid heartbeat or hypertension, and sleep and gastrointestinal problems.

It is important for those shopping for a ginseng supplement to choose one made with the highest quality ingredients, as well as one which has been processed as little as possible. Excessive processing is thought to reduce the effectiveness of herbal products.

It is important to consult your health care provider before taking any herb or dietary supplement. Individuals who suffer from hypoglycemia, high blood pressure or heart disorders SHOULD NOT use ginseng.l

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Acupressure—a sect of acupuncture, using needles inserted on sensitive body points—uses pressure instead of needles providing a calmer, more specific pressure point relief than acupuncture. Surgery is hard enough for the body to go through on its own—especially for a child’s body to go through—without the added stress of the pre-operative state. It makes sense to look to alternative medicine for help because patients awaiting surgery may not be encouraged or able to take sedatives before anesthesia. A new study shows that using acupressure on children awaiting surgery has proven helpful in erasing nerves and inducing the stoic courage needed not to fear the next step.

Published in the September issue of Anesthesia & Analgesia, researchers from Yale and University of California at Irvine collaborated to find that pressure points were put to good use in helping patients better prepare for surgery. Made possible by grants from the National Center for Complementary and Alternative Medicine (NCCAM) as well as the National Institute of Child Health and Human Development, co authors Dr. Shu-ming Wang from Yale and Dr. Zeev Kain from UC Irvine, note that this clinical trial in acupressure was needed. Acupressure is an easier way to calm children over using the proven method of acupuncture shown in adults, because children are more inclined to have their anxiety spike around needles.

A group of 52 children between the ages of 8 and 17 about to undergo gastrointestinal endoscopies were separated into two groups: the acupressure group and the randomly controlled “sham” acupressure group. The first group of children had an adhesive bead stuck to a main pressure point between the eyes—known in traditional Chinese acupuncture as the Yan-Teng point—and the second group’s beads were placed over their left eyebrow which is not a known pressure point with any relevance to relieving pain or anxiety.

Dr. Kain, chair of anesthesiology and perioperative care shares his knowledge of the preoperative state of children, "Anxiety in children before surgery is bad because of the emotional toll on the child and parents, and this anxiety can lead to prolonged recovery and the increased use of analgesics for postoperative pain," Kain says. "What's great about the use of acupressure is that it costs very little and has no side effects."

Dr. Kain is correct that acupressure is cost effective for both patients and hospitals, citing that the bead application costs between $0.20 and $0.40 per patient. Dr. Kain continues to share that the procedure of acupressure isn’t rocket science and doesn’t need a professional to disperse, meaning that the doctors or nurses that are already needed in the pre-op process can administer the adhesive beads, “It’s like putting a Band-Aid on….You don’t need to be a trained acupuncturist to do that.”

The group with the correct acupressure beads showed a 9 percent drop in anxiety while waiting for surgery and the “sham” acupressure group had resulted in a 2 percent increase of anxiety during the thirty-minute trial period.

Although the acupressure beads are cost-effective, safe, and carry no side effects, they are not 100 percent worthwhile to make hospitals switch to this mode of alternative medicine. These trials, though they showed some positives, didn’t reduce or dispose the need for sedatives. While sedatives are still more harmful and can cause over-sedation and extreme nausea, the acupressure beads didn’t continue to help any more when they were kept on throughout the surgery and post-op.

If more trials are done and acupressure becomes a standard in waiting rooms across the country, I can see certain squeamish adults asking for the bead stickers than a thin needle to relieve their anxiety and stress due to the surgical process. Even though these acupressure trials haven’t yet eradicated the use of sedatives, researchers (and patients) aren’t giving up hope that they will be able to find a way to tweak the procedure so the patient’s nerves aren’t displayed so easily during the countdown to anesthesia.l

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With dreary days looming ahead in the winter months and shadows crouching in snow banks and among rain puddles, more and more people might start to drop their heads, keep their eyes low and their spirits damp. Throughout winter when the sun is out for the shortest amount of time, some people have developed an affliction which makes them depressed during these darkest months of the year. Called Seasonal Affective Disorder, or SAD, part of the population becomes disparaged and in need of help to cope with these symptoms three months of every year. SAD can be helped with a number of vitamins and nutrients, simulated sunlight to induce a better mood, or a combination of therapy. But what about those people that become depressed the other nine months of the year? Alternative medicine now thinks there is a healthier way to treat them, with St. John’s Wort.

St. John’s Wort is an herb from a plant called Hypericum perforatum, also known as the hedgerow plant that offers beautiful bright yellow flowers and blooms near June 24 of every year—or St. John’s Day—it has a following as an herbal supplement. St. John’s Wort is commonly used as an aid for sleep conditions and it has also been effective for centuries to calm very mild forms of depression, but hasn’t been focused on to help with severe depression until now.

Published in the Cochrane Library, German scientists from the Centre for Complementary Medicine in Munich collected data from 29 studies from various countries using different St. John’s Wort extracts involving 5,489 volunteers with mild to moderately severe depression. The herbal extract St. John’s Wort was used in one group in place of another antidepressant in order to lift one’s mood. A placebo group was used in the studies as well as another group of patients who received common old and new antidepressants like the commercially popular Prozac over a set length of time.

Widely used drugs in the United States such as Prozac or Seroxat are types of medication called Selective Seretonin Re-uptake Inhibitors (SSRIs), popular in lifting the mood but with numerous reported side effects like drowsiness, decreased libido, anxiety or panic attacks, flu symptoms and confusion or problems with balance among others. While in Germany, St. John’s Wort is a household name and is routinely given to children and teenagers for mild depression or sleep disorders with little to no side effects while being used on its own.

Lead researcher Dr. Klaus Linde from The Centre says of the studies, "Overall, the St John's Wort extracts tested in the trials were superior to placebo, similarly effective as standard antidepressants, and had fewer side effects than standard antidepressants." Good news for Germany is that a lot of residents are prescribed St. John’s Wort on a regular basis possibly skewing the results in their favor, but Dr. Linde and his colleagues warn that some of the studies researched were smaller in size and could have given false-positive results. Also the differences between an extract of St. John’s Wort bought for clinical trials versus one bought at a health food store for normal consumption are substantial and could prove different results, Dr. Linde continues, "Using a St John's Wort extract might be justified, but products on the market vary considerably, so these results only apply to the preparations tested”.

Dr. Linde suggests that those who think they may have depression should consult a doctor before taking any drastic measures using a combination of drugs or herbal extracts. St. John’s Wort has been identified in the past as possibly creating bad reactions when used in conjunction with other prescription drugs—for example medications that lower cholesterol, the pill used for contraception, and it could also put patients who are taking blood thinners or anti-depressants at a higher risk for a stroke—and should always be used with caution and under a doctor’s supervision. l

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Ten (10) ways to be happier



A few years ago, on a morning like any other, I had a sudden realization: I was in danger of wasting my life. As I stared out the rain-spattered window of a New York City bus, I saw that the years were slipping by.

“What do I want from life?” I asked myself. “Well…I want to be happy.” I had many reasons to be happy: My husband was the tall, dark, handsome love of my life; we had two delightful girls, ages 1 and 7; I was a writer, living in my favorite city. I had friends; I had my health; I didn’t have to color my hair. But too often I sniped at my husband or the drugstore clerk. I felt dejected after even a minor professional setback. I lost my temper easily. Is that how a happy person would act?

I decided on the spot to begin a systematic study of happiness. (A little intense, I know. But that’s the kind of thing that appeals to me.) In the end, I spent a year test-driving the wisdom of the ages, current scientific studies, and tips from popular culture. If I followed all the advice, I wanted to know, would it work?

Well, the year is over, and I can say: It did. I made myself happier. And along the way I learned a lot about how to be happier. Here are those lessons.

1. Don’t start with profundities.
When I began my Happiness Project, I realized pretty quickly that, rather than jumping in with lengthy daily meditation or answering deep questions of self-identity, I should start with the basics, like going to sleep at a decent hour and not letting myself get too hungry. Science backs this up; these two factors have a big impact on happiness.

2. Do let the sun go down on anger.
I had always scrupulously aired every irritation as soon as possible, to make sure I vented all bad feelings before bedtime. Studies show, however, that the notion of anger catharsis is poppycock. Expressing anger related to minor, fleeting annoyances just amplifies bad feelings, while not expressing anger often allows it to dissipate.

3. Fake it till you feel it.
Feelings follow actions. If I’m feeling low, I deliberately act cheery, and I find myself actually feeling happier. If I’m feeling angry at someone, I do something thoughtful for her and my feelings toward her soften. This strategy is uncannily effective.

4. Realize that anything worth doing is worth doing badly.
Challenge and novelty are key elements of happiness. The brain is stimulated by surprise, and successfully dealing with an unexpected situation gives a powerful sense of satisfaction. People who do new things — learn a game, travel to unfamiliar places — are happier than people who stick to familiar activities that they already do well. I often remind myself to “Enjoy the fun of failure” and tackle some daunting goal.

5. Don’t treat the blues with a “treat.”
Often the things I choose as “treats” aren’t good for me. The pleasure lasts a minute, but then feelings of guilt and loss of control and other negative consequences deepen the lousiness of the day. While it’s easy to think, I’ll feel good after I have a few glasses of wine…a pint of ice cream…a cigarette…a new pair of jeans, it’s worth pausing to ask whether this will truly make things better.

6. Buy some happiness.
Our basic psychological needs include feeling loved, secure, and good at what we do and having a sense of control. Money doesn’t automatically fill these requirements, but it sure can help. I’ve learned to look for ways to spend money to stay in closer contact with my family and friends; to promote my health; to work more efficiently; to eliminate sources of irritation and marital conflict; to support important causes; and to have enlarging experiences. For example, when my sister got married, I splurged on a better digital camera. It was expensive, but it gave me a lot of happiness bang for the buck.

7. Don’t insist on the best.
There are two types of decision makers. Satisficers (yes, satisficers) make a decision once their criteria are met. When they find the hotel or the pasta sauce that has the qualities they want, they’re satisfied. Maximizers want to make the best possible decision. Even if they see a bicycle or a backpack that meets their requirements, they can’t make a decision until they’ve examined every option. Satisficers tend to be happier than maximizers. Maximizers expend more time and energy reaching decisions, and they’re often anxious about their choices. Sometimes good enough is good enough.

8. Exercise to boost energy.
I knew, intellectually, that this worked, but how often have I told myself, “I’m just too tired to go to the gym”? Exercise is one of the most dependable mood-boosters. Even a 10-minute walk can brighten my outlook. Try one of these

9. Stop nagging.
I knew my nagging wasn’t working particularly well, but I figured that if I stopped, my husband would never do a thing around the house. Wrong. If anything, more work got done. Plus, I got a surprisingly big happiness boost from quitting nagging. I hadn’t realized how shrewish and angry I had felt as a result of speaking like that. I replaced nagging with the following persuasive tools: wordless hints (for example, leaving a new lightbulb on the counter); using just one word (saying “Milk!” instead of talking on and on); not insisting that something be done on my schedule; and, most effective of all, doing a task myself. Why did I get to set the assignments?

10. Take action.
Some people assume happiness is mostly a matter of inborn temperament: You’re born an Eeyore or a Tigger, and that’s that. Although it’s true that genetics play a big role, about 40 percent of your happiness level is within your control. Taking time to reflect, and conscious steps to make your life happier, really does work. So use these tips to start your own Happiness Project. I promise it won’t take you a whole year.

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Seven (7) tips to help develop a daily exercise habit



One life habit that is often neglected is the habit of daily exercise. There are several reasons for this: too hard, too painful or the ever popular, I'll do it later when I have time. The excuses will continue to develop as long as you allow them to. At some point, you just have to pull the trigger. You just have to stand up to your procrastinating mind and spring into action.
Like most things in life that are worth doing, you have to develop a plan. No matter what the ultimate goal is, your plan must allow you to start slowly and sustain a new pattern or habit. Get educated on what you want to accomplish and jump in. I'll even help get you started on developing a plan for daily exercise
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l1- Understand the benefits
Most people vastly underestimate the value of daily physical activity. There are both physical health benefits as well as productivity benefits. The physical health benefits include obvious things such as burning calories and increased metabolism resulting in increased weight loss. Exercise also lowers the risk of heart disease, diabetes and high blood pressure and helps to maintain healthy cholesterol levels. Exercise also helps with a number of things that improve life productivity. These include increased energy, better sleep patterns, and reduced stress. All of these allow you to be more productive in your work and play. Physical activity also reduces the risk of depression, increases your self-confidence and in general helps improve your mental state.
l2- Just get started
Often, the hardest part of any task is getting started. Just like a train engine uses the most energy getting up to speed, we often struggle to start anything new, especially exercise. Therefore the priority needs to be on just starting. Begin by getting physical. You do not need to start by purchasing expensive equipment or joining a gym. Instead, start by going outside for a simple 30-minute walk or by playing a game of tag with your kids. By doing something right away, you are starting to gain momentum. Once you've done something basic the first time or two, you can start developing your plan to maintain the practice and to develop the habit.


l3- Develop a set time
Having a set time to exercise each day is an important way to keep you focused and accountable. The time you choose to exercise will depend a lot on your work schedule and productivity habits. One of the most popular times to exercise is in the morning. If you set yourself the goal to exercise in the morning you can complete it and know that you've started your day by completing one of your most important goals first. Another popular time is immediately following work, or between 4 and 6 PM. Here exercise serves as a valuable transition between work time and family time. It allows you to de-stress from what you have been doing all day and clear your mind from problems that should be left at the office.
If you have a more flexible schedule, such as people who work from home, you may want to exercise in the middle of the day or when your productivity tends to slip. Often people will have a productivity decline in the mid-afternoon. Exercise can be a valuable way to fill this time.
Above all, make your daily exercise consistent. Exercise at least six days a week. You can take one day off as a rest day, but don't consider it a "reward" day. If you consider it a "reward" you will soon consider the other six days as "work" that you need to do achieve the "reward". Save the rewards for larger milestones such as 1 month or 6 months of dedicated exercise


l4- Make it fun
It is important to make exercise fun. If exercise is fun on its own, you will be more likely to follow through with your exercising commitment even on days when it may feel difficult. There are lots of ways to make exercise fun. First of all, choose an activity that you enjoy. For some people this means playing a particular sport. For others it means joining a gym so you they can be around people. For others, it can be fun to purchase a piece of exercise equipment and be able to work out in the comfort of their own home.
Secondly, have fun by creating activities to do while you exercise. This may be watching a favorite television show that you have recorded on your DVR. It may be listening to music on your MP3 player. You can also have fun by setting challenging goals within your exercise program and then achieving them.
l5- Use the time for personal growth
There are many ways that you can use exercise as a format for personal growth. Simply by developing the habit of daily exercise and achieving your goal of improved health and well being, you are demonstrating to yourself that you have what it takes to be successful. You can also use the time for personal growth by listening to podcasts, motivational lectures, sermons, or audio-books. Not only are these activities a wise use of your time, they will inspire you to continue exercising and pushing on towards your goals.
Personally, I alternate between "fun" activities while I exercise (such as watching my favorite television show while I work out on our elliptical trainer), and personal growth activities. Both inspire me to keep exercising and help me to be more productive with the rest of my activities.
l6- Get a partner or support team
Few things help you pursue your physical activities goals as having a partner or support team. A partner is someone you work out with. Having a partner provides both accountability and encouragement. If you have to meet your partner at a certain place and time for your exercise, chances are you will be there. You don't want to leave your partner alone. If you don't have a partner who will exercise with you, develop a support team - someone who will encourage you to keep exercising, remind you of the benefits, and challenge you to reach your goals. My wife and I serve in this function for each other. Because of our schedules we exercise at different times, however we both encourage each other and push each other to reach our goals.
l7- Celebrate your success
Find some way to celebrate your new habit. Perhaps promise yourself a reward if you exercise at least 20 days in the upcoming month. Acknowledge that you have taken some big steps towards improving your life. Perhaps find a reward that you can use while you exercise, such as a new MP3 player, or a new CD. You reward doesn't have to cost money, it could be something as simple as a warm bath, or special meal. Celebrating success is a vital success principle. Hopefully these tips will help you to develop the habit of daily physical activity. The rewards are significant, both in the short-term and the long-term. Start now, and before you know it, exercise will be a daily part of your successful life!

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Cinnamon's secret health benefits



This time of year, cinnamon is finding its way into a number of my favorite fall recipes. And there’s a surprising health benefit you may not know about! Add a pinch of this spice to drinks and foods because cinnamon may help to better regulate blood-sugar levels. Even if you don’t have diabetes, I think it’s worth knowing about the potentially positive impact of cinnamon on blood-glucose levels. This is welcome news to people with diabetes and those who cook for people with diabetes, plus there’s a chance the spice may help prevent diabetes! Here are the highlights on cinnamon’s health benefits, from Rachael Moeller Gorman’s article in EatingWell Magazine:

Cinnamon may help lower blood-glucose levels. In a study of 14 healthy people, scientists at Malmö University Hospital in Sweden gave half the subjects rice pudding mixed with about 3 teaspoons of cinnamon; the other half got an unspiced version of the dessert. Then, they switched: each group tried the opposite pudding. Both times, up to two hours after eating, the people who’d enjoyed the cinnamon-spiced pudding measured significantly lower blood-glucose levels than those who’d eaten the unspiced one—an indication that their blood sugar was moving more efficiently into cells, where it’s used.

Eating the spiced pudding also appeared to slow the movement of food from the stomach into the small intestine. Though researchers don’t know exactly how cinnamon slows digestion, the fact that it does may, in part, explain the lower blood sugar.

Some studies suggest that the spice may improve blood-glucose levels by increasing a person’s insulin sensitivity, the ability of cells to respond to insulin’s signal to move glucose out of the blood. One 2003 trial of 60 people with type 2 diabetes reported that consuming as little as 1 gram (about 1⁄2 teaspoon) of cinnamon daily for six weeks reduced blood-glucose levels significantly. It also improved the subjects’ blood cholesterol and triglycerides—perhaps because insulin plays a key role in regulating fats in the body.

But other work disputes these findings. A 2006 study showed that insulin sensitivity in diabetic women taking cinnamon supplements did not improve. Why the discrepancy? It could be because the study examined only a specific population: postmenopausal women, many of whom were taking a variety of glucose-lowering medications (which wasn’t the case in the other studies), say the authors.
Bottom line: Sprinkling a 1⁄2 teaspoon of cinnamon on your oatmeal in the morning can’t hurt, it’s tasty and it just may, over time, help ward off diabetes. But don’t go overboard. Animal studies suggest that a compound in cinnamon called coumarin may be toxic in high doses (although humans may not be as susceptible). Cinnamon oils are particularly concentrated, so steer clear. And if you have diabetes, don’t try cinnamon supplements without talking with your doctor: combining them with a prescription medication may be dangerous.

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For the Greeks, it means “joy of the mountain,” and the herb has long been a favorite in cultures along the Mediterranean. While its potent smell and taste lingers long after a meal, oregano may be the key to living a longer life. Research suggests that oil of oregano, an extract made from one of two plants, the origanum vulgare, or the thymus capitatus variety from Spain, and can be used as an antibiotic to prevent many illnesses in humans.

If you pluck a bottle of dried oregano off of a supermarket shelf it will probably carry little to no healing properties because it isn’t derived from one of the two healing wild oregano plants. Oil of oregano is derived from the wild oregano plant—a member of the mint family—that grows naturally in the less-pollution-filled mountains of the Mediterranean region and is usually bottled mixed with olive or coconut oil because of its potency. Oil of oregano has been shown to kill parasites and viruses, bacteria, and some types of fungus, as well as being an antihistamine. Oil of oregano has been used for centuries to treat infections and it might be a savior for sufferers of colitis, an inflammation in the gastrointestinal system.

The lead ingredient in oregano oil is carvacrol, a strong antimicrobial used to preserve food and protect against mold and other common bacteria, making it the largest healing agent of the oil. Thymol is the second most active ingredient important as a fungicide and is the leading bad-breath killing agent in the popular mouthwash Listerine, capable of preventing tissue deterioration and promoting growth. The rest of the ingredients provide more antibacterial support, prevent the damage caused by free radicals, act as allergen-blockers, and inhibit the growth of cancer cells. Oil of oregano also contains calcium, zinc, boron, vitamins A, C, and E, potassium and iron among others. No wonder it has been able to generate new liver cell growth in rodents.

Published in Experimental and Toxicologic Pathology, researchers used oil of oregano to produce positive results against colitis. Rats were induced with colitis and then given oil of oregano and compared against a control group. The oil group showed less colitis ulcers, abscesses, and edema. A few other, smaller studies have proved oil of oregano to positively decrease inflammation from colitis, mortality rate among the rodents, and tissue damage as well as helping to regenerate the livers of rats.

Besides being used as a research tool for a possible cancer-prevention medicine down the line, oil of oregano could be a household cure-all for a variety of ailments. Dr. Cass Ingram wrote a book called The Cure is in the Cupboard: How to Use Oregano for Better Health about his life-saving encounter with oil of oregano. The super oil, he claims, is helpful in calming or healing over 170 different bodily conditions. Anything from athlete’s foot to worms, diarrhea to diaper rash, a bee sting to being short of breath, oil of oregano can help.

Before you go online or to your local herb store, make sure you do your research. Make sure the oil of oregano is from one of the two wild varieties mentioned above, and that the carvacrol content is at least 70 percent. Oil of oregano is sold in liquid form or as a capsule/tablet. The 1oz “super strength” bottle of the popular brand name Oregonol that boasts 70 to 75 percent of the needed carvacrol mixed with olive oil is sold online for 69 dollars (regular strength .45oz sells for 29 dollars and a bottle of 60 gel caps with 6 drops inside each also sells for 29 dollars).

It is important to note that oil of oregano is not recommended for anyone allergic to oregano, thyme, basil, mint, sage, or anyone who might be sensitive to its smell or taste because the same family of plants could yield the same negative results like a rash or vomiting. Oil of oregano can also reduce iron intake within the body and it is advised to also take iron supplements along with a dosage but because of this fact, pregnant women are not to take oil of oregano on a regular basis.

Although this nature oil sounds heavenly, its price tag can bring you back down to earth, so if you choose this alternative method, choose carefully and always read the instructions and consult your doctor if a complication arises or if you have questions.l