Thursday, September 17, 2015
7 Reasons to Lose 5 Percent of Your Body Weight
It may be a small step toward your larger goal, but losing just 5 percent of your body weight can provide a major health boost.
Want to lose 30 pounds? 50? Perhaps you have a larger number in mind. Regardless of your ultimate weight-loss goal, starting off with a small, manageable number is a smart strategy for staying motivated. And not only will it make sticking to your weight-loss plan easier, but you’ll also see some major health benefits from losing just 5 percent of your body weight — or 10 pounds for a 200-pound person.
“The research shows that even if you don’t reach a weight or BMI that the charts consider to be optimal, you can be successful at improving your health, reducing your risk of chronic diseases, and improving your quality of life with a weight loss of 5 percent,” says Cynthia Sass, MPH, RD, a dietitian in New York and Los Angeles and author of Slim Down Now: Shed Pounds and Inches with Real Food, Real Fast.
Shedding this amount of weight can lower your blood pressure and triglyceride levels — plus put you in the proper mindset to stay committed to your healthy eating and exercise routine. And that's not all. By losing 5 percent of your body weight, you can also...
- Boost your heart health. Lose a small amount of weight and you can boost your heart health in more ways than one. A 2011 study published in Diabetes Care found that people who lost between 5 and 10 percent of their body weight experienced both a boost in beneficial HDL cholesterol and a decrease in triglycerides. “Both of these changes are enough to lower the risk of heart disease,” says Sass. Subjects also experienced a drop in both systolic and diastolic blood pressure — which may decrease stroke risk.
- Lower your cancer risk. Inflammation in the body can increase cancer risk, and research shows that weight loss can decrease inflammation levels in the body. Scientists at Fred Hutchinson Cancer Research Center in Seattle found that post-menopausal women who lost 5 to 10 percent of their body weight and took 2,000 IU of vitamin D daily noticed a significant reduction in levels of a pro-inflammatory cytokine called interleukin-6, a marker that’s linked with a higher risk of endometrial cancer, ovarian cancer, and death in patients with cardiovascular disease.
- Reduce symptoms of sleep apnea. Obesity is associated with a four times higher risk of obstructive sleep apnea, a serious condition that involves pauses in breathing while sleeping. So it makes sense that losing 5 to 10 percent of your body weight can improve the condition. In fact, according to the Obesity Action Coalition, dropping this amount of weight can improve sleep apnea and may even allow someone with the condition to work with their sleep physician to wean themselves from a CPAP breathing machine, a device used to help keep the airways open during sleep.
- Catch more ZZZ's. Even if you don’t have sleep apnea, losing weight can lead to longer and more restful sleep, according to a 2014 study conducted by researchers at the University of Pennsylvania. People who lost 5 percent or more of their body weight reported snoozing about 22 minutes longer per night — and having better-quality sleep. “Clients have told me that small amounts of weight loss have improved sleep, and that alone translates to more energy,” says Sass.
- Lower your diabetes risk. Losing just a small amount of weight can significantly reduce your risk of diabetes. The 2011 Study published in the journal Diabetes Care also revealed that people who lost at least 5 percent of their body weight were more likely to drop their hemoglobin A1C level, an estimate of blood-sugar levels over a 3-month time period, by half a percentage point. “This is close to the effect that some anti-diabetes pills have on blood sugar,” says Tara Gidus Collingwood, MS, RDN, a board-certified specialist in sports dietetics based in Orlando, Florida. This drop may be enough to move someone at risk of developing the condition out of the prediabetes zone, which is defined as an A1C within between 5.7 and 6.4 percent. In fact, if you have prediabetes, dropping 5 percent of your body weight can lower your diabetes risk by 58 percent.
- Boost your mood. If your weight-loss plan includes a fitness routine, shedding pounds will also have you feeling happier. Exercise boosts the release of endorphins in the body and helps combat stress, giving your mood a lift. “Positivity breeds positivity,” says Sass. “If you begin to focus on positive changes like improvements in energy or measurable things like blood pressure, you begin to feel more positive overall.” And research supports this: The study out of the University of Pennsylvania also found that those who lost at least 5 percent of their starting weight noticed an increase in mood that remained significant when researchers revisited participants 24 months later.
- Increase your sex drive. “I've had clients tell me that the increase in energy, improvement in mood, and boost in self confidence from weight loss have translated into wanting to be more physically active, including walking and having sex,” says Sass. Plus, this is all helpful if you’re trying to get pregnant: A 2012 study published in Obesity Surgery found that infertility markers and rates of conception improved in obese patients with a 5 percent weight loss.
Changes are Coming to the FAFSA
Beginning October 1, 2016, students applying for financial aid for higher education will be able to use a new, easier process being proposed today.
Traditionally, students preparing for college or graduate school must fill out the Free Application for Federal Student Aid, or FAFSA, to qualify for federal grants and loans. The FAFSA application window runs from January 1 to June 30 for the upcoming school year, so if you were going to school in September 2015, you sent in a FAFSA sometime before June 30, 2015.
While the application has become easier in recent years, it still takes time and persistence. Even once the FAFSA is filed, students must sometimes wait until their taxes - and their parents taxes - are filed for the paperwork to be processed. By the time students receive their financial aid packages, they have already applied to colleges and may have even made a decision on where to go without knowing how much funding they will have.
Under the new proposal being made by President Obama, the FAFSA will change in the following ways:
Traditionally, students preparing for college or graduate school must fill out the Free Application for Federal Student Aid, or FAFSA, to qualify for federal grants and loans. The FAFSA application window runs from January 1 to June 30 for the upcoming school year, so if you were going to school in September 2015, you sent in a FAFSA sometime before June 30, 2015.
While the application has become easier in recent years, it still takes time and persistence. Even once the FAFSA is filed, students must sometimes wait until their taxes - and their parents taxes - are filed for the paperwork to be processed. By the time students receive their financial aid packages, they have already applied to colleges and may have even made a decision on where to go without knowing how much funding they will have.
Under the new proposal being made by President Obama, the FAFSA will change in the following ways:
- Students can begin the process the October before the next school year
- Information from the FAFSA can be retrieved electronically from the IRS based on current tax returns
These
steps should simplify the process, making it easier for families to get
the financial assistance that is available to them for higher
education.
If you plan on undertaking higher education in 2016, PathWays PA is here to help with the FAFSA process. Please visit us online or contact us at 610-543-5022 for more information.
Planting Seeds for the Future
Obesity rates among American children
and adolescents continue to soar, with more than twice the number of
children and over four times the number of adolescents weighing in as
obese, as opposed to children from 30 years ago.
The non-profit organization Common Vision is dedicated to improving the status of the roughly 6.5 million children who live in the midst of food deserts and are more susceptible to obesity. According to the U.S. Department of Agriculture (USDA), food deserts are areas in which at least 33 percent of the population lives more than a mile from a large grocery store or supermarket. These areas are often in lower income areas where transportation is difficult to access, and residents tend to suffer from more medical complications than those in other areas.
Common Vision combats food deserts in California by working with schools to plant free orchards that provide students with fresh food. Its recent campaign launched via Indiegogo has exceeded its goals of $60,000 that will enable the organization to engage 15,000 more kids in planting 1,000 barren lots with fruit trees that are ripe — and free — for picking. According to the Centers for Disease Control and Prevention (CDC), more than a third of America’s children and adolescents were overweight or obese in 2012. Contributing factors include an inability to access fresh fruits and vegetables, a lack of education regarding good food choices and other lifestyle situations.
Common Vision’s Grow Fruit Grow Power vision will pull double duty on California campuses to combat these factors. Not only will students gain access to fresh fruits and vegetables in areas where they were previously denied them, but the orchards serve as outdoor classrooms. Students take an active role in the planting and nurturing of the fruit trees while learning important lessons in teamwork, environmental science and nutrition. Its innovative approach helps foster future generations of environmentally conscious, healthy Americans, something we desperately need.
A review of studies published in the Journal of School Health cites a correlation between childhood obesity with the rise in type 2 diabetes, cardiovascular complications, asthma, psychosocial problems, sleep apnea and a number of other medical conditions. According to the review, students who are obese miss more school days than other students, leading to poorer performance and lower test results. Educators and nutrition advocates have clued into this relationship, as has the government.
The USDA’s Healthy Hunger-Free Kids Act of 2010 sets policies for child nutrition programs across the US. The act requires students to be given one fresh fruit or vegetable option at meals. The goal is to combat obesity in American schools, but a study from the University of Vermont found that even though students were selecting more fresh fruits and vegetables at lunchtime, many of them were also throwing them away.“It was heartbreaking to see so many students toss fruits like apples into the trash right after exiting the lunch line,” said lead author and researcher in Nutrition and Food Sciences, Sarah Amin.
Common Vision’s staff and volunteers change such dismissive attitudes and “plant the seeds of change” by getting kids involved in growing over 150,000 pounds of fresh food each year, and with great results. The more hands-on kids are in the process of food production, the greater connection they will develop with healthy, wholesome food. Common Vision’s latest campaign will ensure that more kids have access to the foods that many of us take for granted, and that’s good news in our opinion.
-The Alternative Daily
The non-profit organization Common Vision is dedicated to improving the status of the roughly 6.5 million children who live in the midst of food deserts and are more susceptible to obesity. According to the U.S. Department of Agriculture (USDA), food deserts are areas in which at least 33 percent of the population lives more than a mile from a large grocery store or supermarket. These areas are often in lower income areas where transportation is difficult to access, and residents tend to suffer from more medical complications than those in other areas.
Common Vision combats food deserts in California by working with schools to plant free orchards that provide students with fresh food. Its recent campaign launched via Indiegogo has exceeded its goals of $60,000 that will enable the organization to engage 15,000 more kids in planting 1,000 barren lots with fruit trees that are ripe — and free — for picking. According to the Centers for Disease Control and Prevention (CDC), more than a third of America’s children and adolescents were overweight or obese in 2012. Contributing factors include an inability to access fresh fruits and vegetables, a lack of education regarding good food choices and other lifestyle situations.
Common Vision’s Grow Fruit Grow Power vision will pull double duty on California campuses to combat these factors. Not only will students gain access to fresh fruits and vegetables in areas where they were previously denied them, but the orchards serve as outdoor classrooms. Students take an active role in the planting and nurturing of the fruit trees while learning important lessons in teamwork, environmental science and nutrition. Its innovative approach helps foster future generations of environmentally conscious, healthy Americans, something we desperately need.
A review of studies published in the Journal of School Health cites a correlation between childhood obesity with the rise in type 2 diabetes, cardiovascular complications, asthma, psychosocial problems, sleep apnea and a number of other medical conditions. According to the review, students who are obese miss more school days than other students, leading to poorer performance and lower test results. Educators and nutrition advocates have clued into this relationship, as has the government.
The USDA’s Healthy Hunger-Free Kids Act of 2010 sets policies for child nutrition programs across the US. The act requires students to be given one fresh fruit or vegetable option at meals. The goal is to combat obesity in American schools, but a study from the University of Vermont found that even though students were selecting more fresh fruits and vegetables at lunchtime, many of them were also throwing them away.“It was heartbreaking to see so many students toss fruits like apples into the trash right after exiting the lunch line,” said lead author and researcher in Nutrition and Food Sciences, Sarah Amin.
Common Vision’s staff and volunteers change such dismissive attitudes and “plant the seeds of change” by getting kids involved in growing over 150,000 pounds of fresh food each year, and with great results. The more hands-on kids are in the process of food production, the greater connection they will develop with healthy, wholesome food. Common Vision’s latest campaign will ensure that more kids have access to the foods that many of us take for granted, and that’s good news in our opinion.
-The Alternative Daily
Protect Yourself from Toxic People
Did you know that some people are bad for your health? In fact, they
can be downright toxic. Toxic people often leave you feeling wounded,
drained, negative, or vulnerable after only a short time in their
company. Here are ways to recognize toxic people and how to protect
yourself from them.
Toxic people really are everywhere
You may come into contact with toxic people in the most unexpected places. They can be bosses, coworkers, friends, classmates, romantic partners, and even family members. Telltale signs of interactions with toxic people are feelings of hurt, unhappiness, or defensiveness. Their methods of communication often include sarcasm, hurtful comments, bullying or belittling, and passive-aggressive tactics.
If you feel a sense of dread or unease about spending time around someone, chances are it’s because they are toxic. You may realize that some people have been toxic to you from the start, while others became that way gradually over time.
Forms of personal toxicity
People can be toxic in many ways. These are the most common traits you’re likely to notice:
The victim: These toxic people never take responsibility for their problems. In their minds, everyone else is always to blame, and they are always the victim. When reviewing a situation, or telling the details to others, they will always do so in a way that fits this perspective and expect to be agreed with on how they see it.
The superior one: These toxic people suffer from a bloated sense of arrogance. Unlike simply being confident, these people truly feel they are superior to everyone else. They expect that their ideas will always be the best and often try to intimidate anyone who does not agree with them.
Green-eyed monster: Toxic people who are jealous will never celebrate or appreciate the blessings that are bestowed on others. When something positive happens to someone else, even if it was earned through hard work, they will still begrudge that it didn’t happen to them.
Control freak: People who want to control others often suffer from their own insecurity. They will need to have the last say in everything and will fight to make sure things go their way. You often won’t even be able to get a word in edgewise to express your own opinion when dealing with control freaks.
Mr./Mrs. Negativity: These negative people will suck the life right out of you. There is no joy, happiness, or appreciation that you can express in front of these toxic people without them having to rain negativity on your parade. In their eyes, everything is bad, unfair, unjust, etc. They are resentful, angry, and often suspicious in dealing with others.
The liar: These two-faced toxic individuals can never be believed. Because they lie all the time, you never know when they may be telling even a grain of truth. You cannot put faith into anything they say. They lie about others, and you should assume they also lie about you.
The gossip: Toxic people that gossip are downright destructive. They see no line between truth and speculation. They will tell all angles of a story because they believe it is all relevant, whether it is based on fact or not. They feel they are sharing vital information and have no regard for the privacy of others.
The judge: Judgmental people do not listen to facts or the feelings of others. Communication is not their strong point. Instead of listening to the details to understand things objectively, they jump to their own conclusions. They are harsh and critical of anything they do not understand or are unwilling to accept.
Protecting yourself from the toxic sludge
You do not have to allow these people to drain your energy, beat down your willpower, and leave you feeling ambushed. Here are some surefire ways to protect yourself from their toxic sludge:
Learn to recognize them
The first step in protecting yourself from toxic people is to learn how to identify them. Think about the people in your life with whom you have regular contact. Does the idea of spending time with any of them leave you filled with dread? Think about why they make you feel that way, and if they fit the description of a toxic personality type. Once you recognize the toxic sources in your life, you can start to protect yourself from them.
Limit your contact
Instead of allowing yourself to get trapped at the mercy of your toxic friend, control the environment in which you are with them. Don’t invite them to your home where you will be stuck until they choose to leave. Instead, plan on going to an event together, so you know you will be able to leave after a reasonable time.
Try to keep the conversation light
It is a good bet that any time you spend with a toxic person will involve a lot of negative commentaries and subjects that are draining. Keep trying to change the topic with light-hearted subjects. If the person likes shoes, mention your favorite shoe store. If they like boats, talk about the marina in town. Try to find a topic they can feel positive about.
If the toxic person is a Facebook “friend” block them or go invisible
If you have a toxic person that continually fills your timeline with negative posts, simply block them. Or, if you find they are cyberstalking you to fill your messenger window with negative rants, then go invisible.
Don’t get involved in the negativity
Energy-sucking, toxic people love nothing better than to drag you into their complaining and negativity. They actually feed on the negative energy and you will find yourself drained by it. Instead, keep trying to offer positive solutions and comments. Chances are, they will be put off by it and end the interaction quickly.
Do your best to not be alone with them
Particularly when dealing with toxic people who bully and intimidate, it is best to not be alone with them. If you must be around them, try to do so in groups of others who will help balance out the conversation and energy. More positive people like yourself can help keep a toxic person in check.
You could try the direct approach
This should be considered with caution as some toxic people may consider it confrontational. However, sometimes you have to put your foot down and say that some topics are off limits. By refusing to engage in conversations that make you feel uncomfortable or negative, the other person must change the subject or walk away.
Sometimes you have to say goodbye
If there is someone in your life that is so toxic that you can find nothing that works to make your time around them better, it may be time to say goodbye for good. When someone is constantly hurting you, making you doubt yourself, or feel badly about your life, it is an abusive relationship. Emotional abuse can have long-lasting effects and you need to end those relationships in order to protect yourself and heal.
Toxic people can be very good at intimidation and making you doubt yourself. You must take a stand and do what is best for you. Then make a point to spend your time with positive people that reinforce your good feelings.
—The Alternative Daily
Toxic people really are everywhere
You may come into contact with toxic people in the most unexpected places. They can be bosses, coworkers, friends, classmates, romantic partners, and even family members. Telltale signs of interactions with toxic people are feelings of hurt, unhappiness, or defensiveness. Their methods of communication often include sarcasm, hurtful comments, bullying or belittling, and passive-aggressive tactics.
If you feel a sense of dread or unease about spending time around someone, chances are it’s because they are toxic. You may realize that some people have been toxic to you from the start, while others became that way gradually over time.
Forms of personal toxicity
People can be toxic in many ways. These are the most common traits you’re likely to notice:
The victim: These toxic people never take responsibility for their problems. In their minds, everyone else is always to blame, and they are always the victim. When reviewing a situation, or telling the details to others, they will always do so in a way that fits this perspective and expect to be agreed with on how they see it.
The superior one: These toxic people suffer from a bloated sense of arrogance. Unlike simply being confident, these people truly feel they are superior to everyone else. They expect that their ideas will always be the best and often try to intimidate anyone who does not agree with them.
Green-eyed monster: Toxic people who are jealous will never celebrate or appreciate the blessings that are bestowed on others. When something positive happens to someone else, even if it was earned through hard work, they will still begrudge that it didn’t happen to them.
Control freak: People who want to control others often suffer from their own insecurity. They will need to have the last say in everything and will fight to make sure things go their way. You often won’t even be able to get a word in edgewise to express your own opinion when dealing with control freaks.
Mr./Mrs. Negativity: These negative people will suck the life right out of you. There is no joy, happiness, or appreciation that you can express in front of these toxic people without them having to rain negativity on your parade. In their eyes, everything is bad, unfair, unjust, etc. They are resentful, angry, and often suspicious in dealing with others.
The liar: These two-faced toxic individuals can never be believed. Because they lie all the time, you never know when they may be telling even a grain of truth. You cannot put faith into anything they say. They lie about others, and you should assume they also lie about you.
The gossip: Toxic people that gossip are downright destructive. They see no line between truth and speculation. They will tell all angles of a story because they believe it is all relevant, whether it is based on fact or not. They feel they are sharing vital information and have no regard for the privacy of others.
The judge: Judgmental people do not listen to facts or the feelings of others. Communication is not their strong point. Instead of listening to the details to understand things objectively, they jump to their own conclusions. They are harsh and critical of anything they do not understand or are unwilling to accept.
Protecting yourself from the toxic sludge
You do not have to allow these people to drain your energy, beat down your willpower, and leave you feeling ambushed. Here are some surefire ways to protect yourself from their toxic sludge:
Learn to recognize them
The first step in protecting yourself from toxic people is to learn how to identify them. Think about the people in your life with whom you have regular contact. Does the idea of spending time with any of them leave you filled with dread? Think about why they make you feel that way, and if they fit the description of a toxic personality type. Once you recognize the toxic sources in your life, you can start to protect yourself from them.
Limit your contact
Instead of allowing yourself to get trapped at the mercy of your toxic friend, control the environment in which you are with them. Don’t invite them to your home where you will be stuck until they choose to leave. Instead, plan on going to an event together, so you know you will be able to leave after a reasonable time.
Try to keep the conversation light
It is a good bet that any time you spend with a toxic person will involve a lot of negative commentaries and subjects that are draining. Keep trying to change the topic with light-hearted subjects. If the person likes shoes, mention your favorite shoe store. If they like boats, talk about the marina in town. Try to find a topic they can feel positive about.
If the toxic person is a Facebook “friend” block them or go invisible
If you have a toxic person that continually fills your timeline with negative posts, simply block them. Or, if you find they are cyberstalking you to fill your messenger window with negative rants, then go invisible.
Don’t get involved in the negativity
Energy-sucking, toxic people love nothing better than to drag you into their complaining and negativity. They actually feed on the negative energy and you will find yourself drained by it. Instead, keep trying to offer positive solutions and comments. Chances are, they will be put off by it and end the interaction quickly.
Do your best to not be alone with them
Particularly when dealing with toxic people who bully and intimidate, it is best to not be alone with them. If you must be around them, try to do so in groups of others who will help balance out the conversation and energy. More positive people like yourself can help keep a toxic person in check.
You could try the direct approach
This should be considered with caution as some toxic people may consider it confrontational. However, sometimes you have to put your foot down and say that some topics are off limits. By refusing to engage in conversations that make you feel uncomfortable or negative, the other person must change the subject or walk away.
Sometimes you have to say goodbye
If there is someone in your life that is so toxic that you can find nothing that works to make your time around them better, it may be time to say goodbye for good. When someone is constantly hurting you, making you doubt yourself, or feel badly about your life, it is an abusive relationship. Emotional abuse can have long-lasting effects and you need to end those relationships in order to protect yourself and heal.
Toxic people can be very good at intimidation and making you doubt yourself. You must take a stand and do what is best for you. Then make a point to spend your time with positive people that reinforce your good feelings.
—The Alternative Daily
Heal Thyself! Boost Your Own Body Repairs
Our bodies were designed with some very impressing healing abilities.
Some organs, such as the liver, are quite adept at repairing damaged
structures. Nevertheless, that doesn’t mean you shouldn’t try to help
the process. Here are some simple things you can do to increase your
body’s natural healing abilities.
Intestinal distress
Your body has its own built-in way of dealing with intestinal issues. The cells that line the intestines are designed to slough off after a few days and be replaced by new ones. So when those cells are damaged, they are quickly removed and replaced.
In case you find that your intestinal issues aren’t resolving quickly enough, you can speed up the process. Adding fiber-filled foods to your diet is a good way to hasten the cellular turnover rate. In a 2003 study by the Medical College of Georgia, researchers found that not only does consuming “roughage” cause an increase in the production of mucus, but eating these foods causes cell injury, which activates intestinal repair.
“When you eat high-fiber foods, they bang up against the cells lining the gastrointestinal tract, rupturing their outer covering. What we are saying is this banging and tearing increases the level of lubricating mucus. It’s a good thing,” explained study author Dr. Paul L. McNeil, a cell biologist at the Medical College of Georgia.
Clogged lungs
As we breathe in pollutants like smog and smoke, these particles are trapped in our lungs. Thankfully, our lungs are lined with hairlike structures called cilia, that work to gently move lung contaminants up and out of the airways.
According to Norman Edelman, M.D., a scientific advisor to the American Lung Association, “It’s like a mucus escalator. That’s a major form of defense. Within a few days to a week [after quitting smoking], you start feeling better, and you start coughing up all that bad mucus you have down there.”
If you want to speed up the process, get in your daily exercise. Exercise naturally encourages the loosening of mucus and improves circulation in the body. Also be sure to get your daily dose of vitamin A, which has been shown to help with lung repair. Good natural sources of vitamin A include mangoes and sweet potatoes.
Broken bones
When a bone breaks, it activates the release of bone-building osteocytes (living cells) that are naturally found inside little pockets in the bone. You can also activate these osteocytes by introducing stress to the bone through activities like moderate exercise.
To help strengthen the bones, include a lot of green foods into your diet. These foods are rich with vitamin K, which helps lock osteocytes into the bone as it develops.
According to Annemarie Colbin, Ph.D., author of Food and our Bones: The Natural Way to Prevent Osteoporosis, “Greens give you not only calcium, but vitamin K, potassium, and other minerals and nutrients you need to lay down bone. My first three recommendations are vegetables, vegetables, vegetables.”
Many people don’t realize that bones are continuously breaking down and rebuilding themselves in the body. This repair and reinforcement helps to strengthen them and prevent fractures.
Rebuild gray matter
The brain is an amazing organ that tries to naturally repair itself and form new neurons. There are ways you can increase this new neuronal growth, or neurogenesis, by getting regular exercise.Research by scientists at the University of California, Los Angeles (UCLA) found that physical exercise significantly increased the growth of new neuronal connections in the brain.
In order to keep your body functioning optimally, it is important to make healthy lifestyle changes. What changes have you made recently to improve your health and happiness?
—The Alternative Daily
Intestinal distress
Your body has its own built-in way of dealing with intestinal issues. The cells that line the intestines are designed to slough off after a few days and be replaced by new ones. So when those cells are damaged, they are quickly removed and replaced.
In case you find that your intestinal issues aren’t resolving quickly enough, you can speed up the process. Adding fiber-filled foods to your diet is a good way to hasten the cellular turnover rate. In a 2003 study by the Medical College of Georgia, researchers found that not only does consuming “roughage” cause an increase in the production of mucus, but eating these foods causes cell injury, which activates intestinal repair.
“When you eat high-fiber foods, they bang up against the cells lining the gastrointestinal tract, rupturing their outer covering. What we are saying is this banging and tearing increases the level of lubricating mucus. It’s a good thing,” explained study author Dr. Paul L. McNeil, a cell biologist at the Medical College of Georgia.
Clogged lungs
As we breathe in pollutants like smog and smoke, these particles are trapped in our lungs. Thankfully, our lungs are lined with hairlike structures called cilia, that work to gently move lung contaminants up and out of the airways.
According to Norman Edelman, M.D., a scientific advisor to the American Lung Association, “It’s like a mucus escalator. That’s a major form of defense. Within a few days to a week [after quitting smoking], you start feeling better, and you start coughing up all that bad mucus you have down there.”
If you want to speed up the process, get in your daily exercise. Exercise naturally encourages the loosening of mucus and improves circulation in the body. Also be sure to get your daily dose of vitamin A, which has been shown to help with lung repair. Good natural sources of vitamin A include mangoes and sweet potatoes.
Broken bones
When a bone breaks, it activates the release of bone-building osteocytes (living cells) that are naturally found inside little pockets in the bone. You can also activate these osteocytes by introducing stress to the bone through activities like moderate exercise.
To help strengthen the bones, include a lot of green foods into your diet. These foods are rich with vitamin K, which helps lock osteocytes into the bone as it develops.
According to Annemarie Colbin, Ph.D., author of Food and our Bones: The Natural Way to Prevent Osteoporosis, “Greens give you not only calcium, but vitamin K, potassium, and other minerals and nutrients you need to lay down bone. My first three recommendations are vegetables, vegetables, vegetables.”
Many people don’t realize that bones are continuously breaking down and rebuilding themselves in the body. This repair and reinforcement helps to strengthen them and prevent fractures.
Rebuild gray matterThe brain is an amazing organ that tries to naturally repair itself and form new neurons. There are ways you can increase this new neuronal growth, or neurogenesis, by getting regular exercise.Research by scientists at the University of California, Los Angeles (UCLA) found that physical exercise significantly increased the growth of new neuronal connections in the brain.
In order to keep your body functioning optimally, it is important to make healthy lifestyle changes. What changes have you made recently to improve your health and happiness?
—The Alternative Daily
4 Food Mistakes That Are Costing You Money
Next to not having enough time, one of the biggest excuses people
make for not eating healthfully is the cost. And while a trip to the
grocery store to stock up on healthy ingredients is an investment, it’s
the food we throw away, not the food we eat, that costs us the most.
A recent study out of Cornell identified the four most common causes of food waste in homes and the good new is they’re all completely avoidable. By making a few simple changes in your routine, you can save money without having to sacrifice healthy, homemade meals. Here are four ways you are wasting food and the easy solutions that will add some dollars back into your budget:
A recent study out of Cornell identified the four most common causes of food waste in homes and the good new is they’re all completely avoidable. By making a few simple changes in your routine, you can save money without having to sacrifice healthy, homemade meals. Here are four ways you are wasting food and the easy solutions that will add some dollars back into your budget:
Problem #1: Buying too much
Solution: Go to the grocery store prepared. Plan your meals for the week and make a list of everything you will need. When you get to the store, buy only what is on your list — no impulse buys!Problem #2: Preparing too much
Solution: Instead of blindly throwing ingredients together, know the serving size for the meals you are preparing and make just enough to feed the amount of people you are cooking for. If there are leftovers, pack them up and store them in the fridge immediately after you’re done eating to prevent them from going bad.Problem #3: Not eating the leftovers
Solution: Storing leftovers is only the first step – you have to actually eat them! Eating the same meals day after day can get boring, so get creative with leftovers. Grain and veggie dishes make great next-day salad toppers, and leftover poultry and fish can be turned into a sandwich or wrap for an easy brown-bag lunch.Problem #4: Improper food storage
Solution: If your food is going bad before you can even eat it, it may be time to take a closer look at your fridge. If you don’t plan on eating chicken, fish, or meat within a few days, freeze it as soon as you get home. The same goes for veggies – slice, put in baggies, and freeze ,and you’ll have frozen vegetables ready to defrost in a pinch. Also, be sure to store eggs and milk on the bottom shelf, which is the coolest part of the fridge and will keep them fresher, longer.Tuesday, September 8, 2015
Job Posting - Manager, Foundations & Government Relations
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Please Touch Museum®
Position Description
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Manager, Foundations & Government Relations
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Reports To:
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Senior Director, Development
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Department:
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Development
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Direct Reports:
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Division:
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Development
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FLSA Status:
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Exempt
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Grade:
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16
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Effective Date:
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FY16
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Status:
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Full-Time
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Hours / Week:
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40
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Background
Please Touch Museum, the Children’s Museum of Philadelphia (PTM)
was founded in 1976 and was the first children’s museum to focus exclusively on
young children ages birth to seven. PTM is multidisciplinary, providing
exhibits and programs in the visual and performing arts, including theater,
music and dance, literacy, humanities, math and science. PTM’s exhibits are themed environments that
are hands-on and interactive helping children to learn, develop and practice
the skills and social skills they need to be ready for and successful in school
and in future careers. The mission of Please Touch Museum is to enrich the
lives of children by providing learning experiences through play. In 2008 PTM moved to Memorial Hall in
Fairmount Park, a National Historic Landmark Building built for the 1876
Centennial Exhibition.
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Position Summary:
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The Manager,
Foundation and Government Relations identifies grant opportunities, prepares
applications and coordinates the reporting process for all prospective and
existing grantors of foundation and government giving. The Manager tracks programmatic development
and matches appropriate funding sources to those initiatives. The
Manager prepares timely research and writing for the production and
submission of successful proposals. Additionally, the Manager is
primarily responsible for stewardship of all foundation relationships and the
production and timely submission of all required reporting on grants received
by the Museum.
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Essential
Functions:
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Competencies
Needed for Position:
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Minimum
Qualifications:
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Please Touch Museum offers an excellent working
environment; a comprehensive benefit package and competitive salary. To apply for this opportunity, please mail your
cover letter , resume and salary requirements to: Director of Human Resources,
Please Touch Museum, 4231 Avenue of the Republic, Philadelphia, PA 19131:
Email: employment@pleasetouchmuseum.org fax: 215-581-3182 Office telephone:
215-581-3189 EOE
Job Posting - Manager, Corporate Relations
Please Touch Museum®
Position Description
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Manager, Corporate Relations
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Reports To:
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Senior Director, Development
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Department:
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Development
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Direct Reports:
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Division:
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Development
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||
FLSA Status:
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Exempt
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Grade:
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16
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Effective Date:
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FY16
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|||
Status:
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Full-Time
|
Hours / Week:
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40
|
|
Background
Please Touch Museum, the Children’s Museum of Philadelphia (PTM)
was founded in 1976 and was the first children’s museum to focus exclusively on
young children ages birth to seven. PTM is multidisciplinary, providing
exhibits and programs in the visual and performing arts, including theater,
music and dance, literacy, humanities, math and science. PTM’s exhibits are themed environments that
are hands-on and interactive helping children to learn, develop and practice
the skills and social skills they need to be ready for and successful in school
and in future careers. The mission of Please Touch Museum is to enrich the
lives of children by providing learning experiences through play. In 2008 PTM moved to Memorial Hall in
Fairmount Park, a National Historic Landmark Building built for the 1876
Centennial Exhibition.
Position Summary:
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The Manager, Corporate Relations assist the
Director, Development in the management and implementation of corporate
outreach. Responsible for the
cultivation, solicitation and management of corporate partner and sponsorship
programs for Please Touch Museum.
Manage of corporate relationships, conducting and/or supporting
solicitations in coordination with key museum staff, Board of Directors and
committee members
The Manager, Corporate Relations identifies
corporate opportunities and coordinates the reporting process for all
prospective and existing corporate giving.
The Manager prepares timely research and writing for the submission of
successful corporate proposals.
Additionally, the Manager is primarily
responsible for stewardship of all corporate relationships and the production
and timely submission of all required reporting
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Essential
Functions:
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Develop and maintain an active list of prospects,
action reports and accurate, up to date records using Altru database system
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Responsible for researching best practices and
activities of peer organization to maintain PTM’s competitiveness.
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Competencies
Needed for Position:
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Minimum
Qualifications:
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Please Touch Museum offers an excellent working
environment; a comprehensive benefit package and competitive salary. To apply for this opportunity, please mail your
cover letter with accomplishments noted
and salary requirements ; along with your resume to: Director of Human
Resources, Please Touch Museum, 4231 Avenue of the Republic, Philadelphia, PA
19131: Email: employment@pleasetouchmuseum.org fax: 215-581-3182 Office telephone:
215-581-3189 EOE
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