Every time we read a magazine or turn on the TV it seems that we are learning of something else that could cause breast cancer. Just about everyone knows someone that has had or is currently fighting breast cancer. Knowing what steps you can take to help prevent yourself from becoming a victim of breast cancer is one of the best preventative measures that you can take.
Making simple and smart lifestyle choices are your best weapon against breast cancer. Here are some things you can do to better your chances of staying free of breast cancer.

1.    Avoiding junk food and eating a diet high in fiber and low in saturated fat is beneficial to breast health. Foods that are high in anti-oxidants and contain the vitamins A, C, and E as well as selenium and beta carotene help your body’s natural defenses to fight the disease. Eating green leafy vegetables and fruit on a daily basis will help to supply your body with these nutrients. Flaxseed is another supplement that can be used to promote breast health. It contains lignans that bind to estrogens in the digestive tract. By supplementing your diet with flaxseed you can cleanse these estrogens from your system.

2.    Exercise can decrease your risk of getting breast cancer by up to 50%. Getting 45 minutes to 1 hour of exercise 3 to 4 times per week will increase the amount of lean body mass. Muscle does not generate estrogen like fat does. Exercise affects the endocrine system and it helps to balance the hormones and helps the lymphatic system detoxify the body.

3.    Most breast lumps are found by women themselves. Doing a self breast exam is an important step in detecting and treating breast cancer. Until you are very familiar with the way your breast look and feel it can be frustrating to perform your own exam. However, this is one place that the old adage practice makes perfect works well. Perform an exam at least once a month. Waiting until several days after your period when your breast are no longer tender is the best time to examine your breast. Women who have already gone through menopause or for other reasons no longer have menses can choose a day that is easy for them to remember like the first day or the last day of the month.

4.    Many women do not realize that hypothyroidism precedes most forms of breast disease. Women are 8 times more likely to suffer from a thyroid problem than men. It is during the perimenopausal and menopausal stages that thyroid issues usually appear. It is during this time that the endocrine system is going through many changes. Some of the signs that you may have a thyroid condition are: fatigue, dry skin, puffy eyes in the morning, PMS, memory loss ,gaining weight or the inability to lose weight, and muscle aches.

Other precautions that can be taken that promote healthy breast include:

• Using natural deodorants instead of deodorants that contain chemicals.
• Reducing exposure to radiation by using thermography in place of the radiation equivalent mammography when possible.
• Get more sunshine. Vitamin D is an essential nutrient that has been shown to inhibit growth of breast cancer cells

By doing these few simple things you will increase your chances of living a life free from breast cancer while enjoying being an all around healthier person.

Image by Naval Langa

You don’t have to get a cold this fall. Here are seven great natural ways to avoid colds and flu.

1. Smile

If you are positive and happy your body is better equipped to handle viruses. Stress has the opposite effect.

2. Exercise

Exercise is vital for a well functioning immune system. Exercise in the cold air is good for your mucous membranes.

3. Make time for your friends

Social contact is good for your immune system. It has been shown that people with less than 3 close friends catches colds four times more often than people with more social contact.

4. Vitamin D

In the winter some of us are in risk of not getting enough vitamin D. Vitamin D i vital for the immune system and we all need to make sure to get enough.

5. Hold your breath

We all know we’re supposed to wash our hands often, especially around people who has a cold.  It’s equally important to hold your breath if someone sneezes close to your face.

6. Keep your feet warm

Test persons who took cold foot baths caught a cold three times more often than the people who kept their feet warm.

7. Eat healthy

The most important part in a healthy lifestyle. In a country where you when you order milk in a restaurant they ask “White or chocolate?” as if chocolate milk would be a perfect substitute to regular milk, you can’t stress healthy eating enough.

Image by: B Rosen

The average American watches more than 4 hours of TV each day.  That is 28 hours/week, or 2 months of nonstop TV-watching per year. In a 65-year life, that person will have spent 9 years glued to the tube.

We’re recommended to keep our kids on a maximum of 2 hours of screen time each day. Is it really equivalent, to watch TV and play video games?

A just released Swedish study shows that there is a big difference. They studied children and found that computer time or video games time had no effect on the children’s weight. TV time or even spending time in a room with the TV on had a very clear link with overweight in the studied children.

The theory is  that  video games and even chatting requires much more activity. TV on the other hand is very passive and it is dangerously easy to snack in front of the TV.

This is of course not only valid for children. Have you every tired to turn on the Nintendo Wii at night instead of collapsing on the couch?  Try a boxing game or skiing on the Wii Fit. You’ll have a totally different experience.

This is probably one of the reasons that the Wii gaming platform has become so popular.

Other great Positive Effects of Video Games are:

1. Playing video games demands an interactive involvement of the players

2. Many video games involve reading

3. Video games practices problem solving, planning and analysis

4. Playing video games stimulates imagination

5. Video games practices multi-tasking and fine motor skills

Turn out kids who play video games mainly do so with friends and they stand up for each other.

Sounds like video games have more benefits that we first thought.

Image by: http://www.flickr.com/photos/robfahey/ / CC BY-SA 2.0

 How can it be surprising that kids will behave better in school if they have a quiet lunch?

An environment were children eat as fast as they can so that they can run out for recess is just bad.

They need a quite moment to sit down and enjoy their food just like everyone else.

In this NewYork Times article  Play, Then Eat: Shift May Bring Gains at School they intview teachers and principals from schools that changed the schedule so the kids have recess first and then lunch.

By the end of the year, nurse visits had dropped 40 percent, with fewer headaches and stomachaches. One child told school workers that he was happy he didn’t throw up anymore at recess.

  Throw up at recess!

“We saved 15 minutes every day,” Dr. Hartley continued, “because kids could play, then go into the cafeteria and eat and cool down, and come back to the classroom and start academic work immediately.”

 I really can not understand that this come as a surprise.  It seams like we organize school after convenience rather than after our childrens needs.

Also I think that we have our food culture to blame.
Food has gotten such a low priority in our lives.  We don’t take the time to cook a proper meal. We don’t take the time to have breakfast. We don’t take the time to sit down and have a family dinner.

Our priorities form our kids and have large impact on thier lives.  How will they eat when they grow up?

Freeze dried astronaut food on the go, perhaps?

Image by http://www.flickr.com/photos/captured-spirit_/ / CC BY 2.0

A couple of days ago we stopped at a cold, windy beach on Captiva Island, Florida.

It was freezing. Everyone was cold except my youngest son. He was running around playing in the strong winds. Full of energy as always.

As I stood there shivering from cold it struck me that I too would feel warm and full if energy if I ran around like crazy.

The next minute I was running after him up and down the sandy beach. It was awesome.

The same night as I had started packing after a great holiday vacation I heard someone laughing so hard I almost wondered if he was alright.

It was my oldest son. He was laughing at the same TV show he been laughing at the night before. It was Americas Funnies Home Videos. I laugh when I watch that show but no were near as much as he does.

I figured I had to try it. So I joined him we laughed, hard, together.

That night I knew what me New Years resolution should be.

To spend more time learning from my kids.

To run around like crazy and to laugh out loud at even the silliest things.

Why should I always be the teacher when they obviously have a lot more fun than I do? This year that is going to change. More fun with the small things in 2010!

Equally important to the nutrients that we’ll be getting is food safety. Our foods should be handled properly from the time they are bought until they are served to avoid poisoning or upset stomach.

Today, I will be sharing turkey food safety guidelines from Nourish Interactive. They are tips on how to buy, store, thaw and cook your turkey for Thanksgiving.

Tips on buying and thawing your holiday turkey:

Is your fridge ready? Turkeys are big! Before buying your turkey, check out the fridge and make sure you have room for it.

Should you buy fresh or frozen turkeys? There is really no difference. Some may say that a fresh turkey tastes better. You also have the convenience of not having to defrost it. Buying frozen turkeys allow you to buy early and take advantage of sales.

What size turkey do I need to buy? Purchase at least one pound of uncooked turkey per person. You’ll have enough for the feast and for leftovers too.

When should you defrost your turkey? A whole turkey takes about 24 hours per four to five pounds to thaw in the refrigerator. (For example: A 15-pound frozen bird will take 3 to 4 full days to thaw in the refrigerator.) Ideally, purchase your frozen turkey as far in advance as necessary to safely thaw it in the refrigerator. If buying a fresh turkey, purchase it only 1 to 2 days before the meal and keep it refrigerated.

Food Safety Guidelines:

• Always wash hands with warm water and soap for 20 seconds before and after handling the turkey.

• Never defrost turkey on the counter!

Turkey can be thawed in the refrigerator or in cold water. The refrigerator method is the safest and will result in the best finished product. Leave the bird in the original packaging and place in a shallow pan and allow refrigerator thawing time at a rate of 4 to 5 pounds per 24 hours. To thaw in cold water, keep turkey in the original packaging, place in a clean and sanitized sink or pan and submerge in cold water. Change the cold water every 30 minutes. The turkey will take about 30 minutes per pound to thaw. Cook the turkey immediately after it is thawed. Do not refreeze.

Once thawed, remove neck and giblets from the body cavities and keep bird and parts (if using) refrigerated at 40 °F or below until it is ready to be cooked.

Quick tips on cooking your turkey germ-free:

Use a thermometer: Stuffing should be cooked outside of the bird to allow it to reach the proper temperature. If you do place it in the turkey make sure it reaches 165° F. The turkey needs to reach 180° F (inner thigh), 170° F (breast).

Large Party? If you are making large batches of food ahead of time, use shallowdishes to cool them down quickly and keep the fridge at the right temp – 40°F (see food safety article on the Danger Zone and storage information).

Serving buffet style: Place food in small portions on the platter (or place food platter with larger portions on an ice bed). As food runs out, bring out more yummy food on a fresh plate (remember the two hour rule too).

Brining the turkey: This is a great way to have a moist turkey; make sure you place
the turkey in the solution in the fridge the day before (in other words, don’t have it sit
out on the counter otherwise you will be serving up brined germs).

Ready for leftovers on Friday? Place turkey slices, mashed potatoes, and other side dishes in shallow airtight containers within an hour after cooking (no longer than 2 hours). Eat leftovers within the next three days. After that, it is time to toss it out
and get ready the next holiday.

Image by sonicsquirtgun.

This is the last thing that we ever want to happen when we’re enjoying the holidays. So, to protect our family and friends from any foodborne illness, let’s practice these 4 basic food safety measures issued by the FDA.

1. Clean: The first rule of safe food preparation in the home is to keep everything clean.

• Wash hands with warm water and soap for 20 seconds before and after handling food. “For children, this means the time it takes to sing ‘Happy Birthday’ twice,” says Davidson.
• Wash food-contact surfaces (cutting boards, dishes, utensils, countertops) with hot, soapy water after preparing each food item and before going on to the next item.
• Rinse fruits and vegetables thoroughly under running water and use a produce brush to remove surface dirt.
• Do not rinse raw meat and poultry before cooking. “Washing these foods makes it more likely for bacteria to spread to areas around the sink and countertops,” says Davidson.

2. Separate: Don’t give bacteria the opportunity to spread from one food to another (cross-contaminate).

• Keep raw meat, poultry, and seafood and their juices away from foods that won’t be cooked while shopping in the store, and while preparing and storing at home.
• Consider using one cutting board only for foods that will be cooked (raw meat, poultry, and seafood) and another one only for ready-to-eat foods (such as raw fruits and vegetables).
• Do not put cooked meat on an unwashed plate that has held raw meat.

3. Cook: Food is safely cooked when it reaches a high enough internal temperature to kill harmful bacteria.

• “Color is not a reliable indicator of doneness,” says Davidson. Use a food thermometer to make sure meat, poultry, and fish are cooked to a safe internal temperature. To check a turkey for safety, insert a food thermometer into the innermost part of the thigh and wing and the thickest part of the breast. The turkey is safe when the temperature reaches 165ºF. If the turkey is stuffed, the temperature of the stuffing should be 165ºF. Make sure oysters in oyster dressing are thoroughly cooked.
• Bring sauces, soups, and gravies to a rolling boil when reheating.
• Cook eggs until the yolk and white are firm. When making your own eggnog or other recipe calling for raw eggs, use pasteurized shell eggs, liquid or frozen pasteurized egg products, or powdered egg whites.
• Don’t eat uncooked cookie dough, which may contain raw eggs.

4. Chill: Refrigerate foods quickly because harmful bacteria grow rapidly at room temperature.

• Refrigerate leftovers and takeout foods within two hours.
• Set your refrigerator no higher than 40ºF and the freezer at 0ºF. Check both periodically with an appliance thermometer.
• Never defrost food at room temperature. Food can be defrosted safely in the refrigerator, under cold running water, or in the microwave. Food thawed in cold water or in the microwave should be cooked immediately.
• Allow the correct amount of time to properly thaw food. For example, a 20-pound turkey needs four to five days to thaw completely when thawed in the refrigerator.
• Don’t taste food that looks or smells questionable. Davidson says, “A good rule to follow is, when in doubt, throw it out.”

Keep safe and healthy this holiday season and all will be happy. Have fun!

Image by sublmnldesign.

Children must be able to control their weight at an early age. Of course, this can be achieved by proper guidance from their parents. It may not be easy but tackling their weight issues by making small changes at a time will teach them to learn healthy habits that will last for a lifetime.

Watch this video for more tips on how to help your child achieve a healthy weight.

Image by ....Tim.

Some children’s face paints contain toxic ingredients that are poisonous and known to cause health problems such as skin sensitivity and brain damage. The Campaign for Safe Cosmetics conducted a testing program that showed face paints, which includes those that are used for the kids’ Halloween costume make up, contain heavy metals such as lead, nickel, cobalt and chromium.

Scary, isn’t it?

However, if the kids really want to have their face painted, the Daily Green shares with us FDA’s recommendations on how to protect yourself and your children from toxic and irritating substances present in Halloween costume makeup.

1. Follow all Halloween face paint directions carefully, including warnings against using around the eyes.
2. Don’t decorate your face with products, paints and colorings that aren’t intended for your skin.
3. If your Halloween face paint has a very bad smell, this could be a sign that it is contaminated. Throw it away and use another one.
4. Before using new Halloween costume makeup, perform a simple simple patch test, particularly if you or your child is prone to allergic reactions, a few days before Halloween.
5. Read ingredient lists and don’t buy any product that has non-approved colors. The FDA lists coloring agents approved for use in cosmetics.
6. Don’t use products with fluorescent colors (D&C Orange No. 5, No. 10, and No. 11; D&C Red No. 21, No. 22, No. 27 and No. 28; and D&C Yellow No. 7) near the eyes.
7. Don’t use luminescent (glow-in-the-dark) colors (zinc sulfide) near your eyes.
8. Wash thoroughly (and follow label instructions) once trick-or-treating or the party is over; don’t go to sleep with Halloween costume makeup on your skin.
9. Before using older products, check it against these two May 2009 recall notices for Fun Express children’s face paints.
10. If you have a bad reaction to Halloween face paint, report the incident to the FDA, so that other consumers can be protected.

A better alternative to face paints are natural makeups or cosmetics. This way, you are guaranteed of a lesser chance of getting adverse side effects.

Stay safe and enjoy your Halloween!

Image by foamcow.

Shaw Chiropractic suggests the following tips to help you and your family stay in top health and be your best during the season and all year long. I had to remove their ideas of taking a flu shot though since I don’t believe in flu shots unless you are in a risk group.

1. Exercise

• Indoor shopping malls are great places to walk and often have walkers clubs that offer discounts.
• If you exercise by walking outdoors, locate places you can walk that are protected from harsh weather.
• With the weather getting colder, take a few minutes to warm up your body and stretch your muscles before you exercise.
• Protect your nose and mouth if it’s really cold to warm up the air before it enters your lungs.

2. Healthy Diet

• Add all the fall vegetables to your diet.
• Root vegetables are in season now and are an inexpensive and nutritious way to add variety to your diet.

3. Drink More Water

• Drink plenty of water so your mucous membranes stay hydrated, working much more effectively to filter our disease causing organisms.

4. Sunscreen

• Don’t let the cold temperatures fool you. If there’s snow, it reflects the sun’s rays and can quickly burn your skin.
• If you can’t find certified organic sunscreens, eat healthy foods that boost your natural sun protection.

5. 2nd-hand Smoke

• You may find yourself behind closed doors and windows with a smoker. Bring a handkerchief or use anything handy to protect your nose from inhaling smoke.
• Check your home for proper ventilation.

6. Healthy Habits

• Cover your mouth and nose when you sneeze or cough.
• Wash your hands often to help stop the spread of the season’s cold and flu germs.

7. Hats and Gloves

• The hat keeps warmth from escaping through the top of your head-a major source of body heat loss.
• The gloves help prevent painful frostbite.

8. Be Aware of Fall Allergies

• Reduce your exposure to Fall allergens.
• Avoid going outdoors in the morning hours between 5:00 and 10:00 a.m. when pollen dispersal is peaking.
• Avoid lots and fields where ragweed grows.
• Shower and wash hair immediately after coming in from outside activities and before going to bed.
• Keep the windows and doors of your home and car closed.

It doesn’t mean you can’t enjoy the season and the great outdoors. Just  make sure that you and your family are protected from the many health risks that this season brings.

Image by Jthree.