Water: How much should you drink every day?

Water is essential to good health, yet needs vary by individual. These guidelines can help ensure you drink enough fluids. 

By Mayo Clinic staff

How much water should you drink each day? It's a simple question with no easy answers. Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, how active you are and where you live. 

Although no single formula fits everyone, knowing more about your body's need for fluids will help you estimate how much water to drink each day. 

Health benefits of water

Water is your body's principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues. 

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Life After Loss

Moving on Doesn't Mean Forgetting

By Edward T. Creagan, M.D.

Mayo Clinic Oncologist

Like some of you who posted comments, I've been touched by the tragic death of a young person. In these circumstances I often ask my patients, "How do you deal with this tragic loss?" And the answer is fairly consistent: "You don't deal with it."

You simply move on as best you can, one day at a time, and acknowledge that there is a new normal. Things are never again the way they were. The loss is part of who you are. For example, someone who has lost a child will be reminded of it every time he or she is asked, "How many children do you have?"

Let me share with you a story. A patient came to our clinic and I noticed this person had a religious tattoo that included two names. The patient shared with me that these were close friends who tragically died under unusual circumstances. The tattoo was a visual reminder that these individuals would never be forgotten.

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Healthy Chocolate

By Mayo Clinic nutritionist

Katherine Zeratsky, R.D., L.D.

Healthy chocolate sounds like a dream come true, but chocolate hasn't gained the status of health food quite yet. Still, chocolate's reputation is on the rise, as a growing number of studies suggest that it can be a heart-healthy choice. 

Chocolate and its main ingredient, cocoa, appear to reduce risk factors for heart disease. Flavanols in cocoa beans have antioxidant effects that reduce cell damage implicated in heart disease. Flavanols — which are more prevalent in dark chocolate than in milk chocolate or white chocolate — also help lower blood pressure and improve vascular function. In addition, some research has linked chocolate consumption to reduced risks of diabetes, stroke and heart attack. One caveat: The evidence for the health benefits of chocolate comes mostly from short-term and uncontrolled studies. More research is needed. 

In the meantime, if you want to add chocolate to your diet, do so in moderation. Why? Most commercial chocolate has ingredients that add fat, sugar and calories. And too much can contribute to weight gain, a risk factor for high blood pressure, heart disease and diabetes. 

Choose dark chocolate with cocoa content of 65 percent or higher. Limit yourself to around 3 ounces (85 grams) a day, which is the amount some studies have shown to be helpful. Because this amount may provide up to 450 calories, you may want to cut calories in other areas or step up the exercise to compensate. 

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Yoga in Weight-Loss Plan

By Donald Hensrud, M.D.

Mayo Clinic preventive medicine specialist

There hasn't been a great deal of research on yoga for weight loss. In general, though, physical activity is better for preventing weight gain than it is for promoting weight loss, and it appears this also applies to yoga. Most types of yoga don't have the same level of calorie-burning power as does aerobic exercise. Consider that a 150-pound person will burn 240 calories in an hour of doing regular yoga, compared with 360 calories for an hour of aerobics.

But any activity is good activity. Yoga will get you moving, after all, and it can provide health benefits such as improved blood lipid levels and enhanced mood.

Regular physical activity should be part of any weight-loss or weight management plan. To lose weight, you want to reduce the calories you take in (eating) and increase calories out (physical activity). If you want to use yoga for weight loss, the smart play is to include it in an exercise plan that includes aerobic activities, such as biking, jogging or swimming, which burn more calories. 

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Pursuit of Happiness

Are you tired of waiting around for happiness to find you? Stop waiting and start getting happy with these tips. 

By Mayo Clinic staff 

Do you know how to be happy? Or are you waiting for happiness to find you? Despite what the fairy tales depict, happiness doesn't appear by magic. It's not even something that happens to you. It's something you can cultivate. So, what are you waiting for? Start discovering how to be happy. 

How to be happy: What science tells us

Only 10 percent or so of the variation in people's reports of happiness can be explained by differences in their circumstances. The bulk of what determines happiness is your personality and — more modifiable — your thoughts and behaviors. So, yes, you can learn how to be happy — or at least happier. 

Although you may have thought, as many people do, that happiness comes from being born rich or beautiful or living a stress-free life, the reality is that those things don't confer lasting happiness. Indeed, how to be happy can't be boiled down to one thing. Happiness is the sum of your life choices. People who are happy seem to intuitively know this, and their lives are built on the following pillars: 

• Devoting time to family and friends
• Appreciating what they have
• Maintaining an optimistic outlook
• Feeling a sense of purpose
• Living in the moment

How to be happy: Practice, practice, practice

The good news is that your choices, thoughts and actions can influence your level of happiness. It's not as easy as flipping a switch, but you can turn up your happiness level. Here's how to get started on the path to creating a happier you. 

Invest in relationships

Surround yourself with happy people. Being around people who are content buoys your own mood. And by being happy yourself, you give something back to those around you. 

Friends and family help you celebrate life's successes and support you in difficult times. Although it's easy to take friends and family for granted, these relationships need nurturing. Build up your emotional account with kind words and actions. Be careful and gracious with critique. Let people know that you appreciate what they do for you or even just that you're glad they're part of your life. 

Express gratitude

Gratitude is more than saying thank you. It's a sense of wonder, appreciation and, yes, thankfulness for life. It's easy to go through life without recognizing your good fortune. Often, it takes a serious illness or other tragic event to jolt people into appreciating the good things in their lives. Don't wait for something like that to happen to you. 

Make a commitment to practice gratitude. Each day identify at least one thing that enriches your life. When you find yourself thinking an ungrateful thought, try substituting a grateful one. For example, replace "my sister forgot my birthday" with "my sister has always been there for me in tough times." Let gratitude be the last thought before you go off to sleep. Let gratitude also be your first thought when you wake up in the morning. 

Cultivate optimism

Develop the habit of seeing the positive side of things. You needn't become a Pollyanna — after all, bad things do happen, and it would be silly to pretend otherwise. But you don't have to let the negatives color your whole outlook on life. Remember that what is right about you almost always trumps what is wrong about you. 

If you're not an optimistic person by nature, it may take time for you to change your pessimistic thinking. Start by recognizing negative thoughts as you have them. Then take a step back and ask yourself these key questions: 

• Is the situation really as bad as I think?
• Is there another way to look at the situation?
• What can I learn from this experience that I can use in the future?

Find your purpose

People who strive to meet a goal or fulfill a mission — whether it's growing a garden, caring for children or finding one's spirituality — are happier than those who don't have such aspirations. Having a goal provides a sense of purpose, bolsters self-esteem and brings people together. What your goal is doesn't matter as much as whether the process of working toward it is meaningful to you. Try to align your daily activities with the long-term meaning and purpose of your life. Research studies suggest that relationships provide the strongest meaning and purpose to your life. So cultivate meaningful relationships. 

Are you engaged in something you love? If not, ask yourself these questions to discover how you can find your purpose: 

• What excites and energizes me?
• What are my proudest achievements?
• How do I want others to remember me?

Live in the moment

Don't postpone joy waiting for a day when your life is less busy or less stressful. That day may never come. Instead, look for opportunities to savor the small pleasures of everyday life. Focus on the positives in the present moment. Don't spend your time rehashing the past or worrying about the future. Take time to stop and smell the flowers.

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6 Tips to Stay Alert in a Rush Day

Staying alert in a rush day is something not easy (instead of saying “hard”) but have to do in order to survive and get your works completely done. While many of us reach for caffeine and sugar to combat our midafternoon sluggishness, here are some better strategies from Linda Villarosa:

1. Get a good night's sleep. "In our fast-paced society, most of us don't get enough rest," says Smolensky. "The combination of the body clock's biological tendency and cheating on sleep causes an increased loss of alertness in the afternoon." Though making time in our activity-crammed lives is difficult, he strongly recommends getting eight hours as often as you can.
2. Eat small, nutritious meals that can help combat fatigue, especially in the late afternoon. "Over and over, when I ask people who are tired in the afternoon if they ate breakfast in the morning, nine out of ten say no," says Elizabeth Somer, a registered dietician and author of Food & Mood: The Complete Guide to Eating Well and Feeling Your Best (Owl Books). She advises against carbo-loading at lunch; instead, mix protein-rich foods with carbohydrates to maximize energy. "A small turkey sandwich on whole wheat bread, a cup of low-fat yogurt, and fruit is more energizing than a plate of spaghetti," Somer says.
3. Get off the sugar-caffeine roller coaster. These two energy aids will give you a temporary boost, generally followed by a crash. "We have to learn to value our steady-state energy and productivity above the impulse to drink coffee or eat a Snickers bar," says Oz Garcia, author of The Balance: Your Personal Prescription for Supermetabolism, Renewed Vitality, Maximum Health, Instant Rejuvenation (Regan Books). He suggests "carbohydrate-modified snacking" on such foods as rye crackers with cheese or on protein sources like a hard-boiled egg, an energy bar, or a can of tuna. 
4. Take a brisk walk outside after lunch. Exercise is energizing. And, Smolensky adds, "Exposure to natural light helps increase alertness." 
5. Synchronize your tasks with your energy levels. Save demanding projects and difficult discussions for the times when your energy is high—generally not in the afternoon. "If possible, try something stimulating and interesting but not ultrademanding in the afternoon," says Thomas Lauda, Ph.D., an L.A. management coach who is writing a book about achieving and maintaining peak levels of energy at work. 
6. Interact with people who boost your energy when your level starts to fall. "Schedule afternoon meetings with people who lift your spirits," says Lauda, "or call a true friend to talk for a few minutes." 

Source: 6 Easy Ways to Stay Alert During the Workday Without Sugar or Caffeine! in O, The Oprah Magazine, March 2001.

Linda Villarosa lives in New York City and writes about health and fitness as a contributor to The New York Times.

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Getting The Best Nutrition for Vegans

A vegetarian diet is a healthy choice if you pay attention to nutritional requirements and follow a balanced eating plan. The Mayo Clinic created a vegetarian food pyramid that recommends daily food intake of six servings of grains, five servings of nuts, beans, legumes and other protein foods, four servings of vegetables, two of fruit and two of unsaturated fats. Check this out!

Vegetarian diet: How to get the best nutrition

By Mayo Clinic Staff

You may follow a vegetarian diet for cultural, religious or ethical reasons. Or you may eat a vegetarian diet to stay healthy and prevent health problems, such as cardiovascular disease. Whatever your reasons for choosing a vegetarian diet, this guide will help you make smart choices to ensure that you meet your daily nutritional needs.

Indeed, a well-planned vegetarian diet can meet the needs of people of all ages, including children, teenagers, and pregnant or breast-feeding women. The key is to be aware of your nutritional needs so that you plan a diet that meets them. If you aren't sure how to create a vegetarian diet that's right for you, talk with your doctor and a registered dietitian.

Types of Vegetarian Diets

When people think about a vegetarian diet, they typically think about a diet that doesn't include meat, poultry or fish. But vegetarian diets can be further categorized into three types:

• Vegan diets exclude meat, poultry, fish, eggs and dairy products — and foods that contain these products.
• Lacto-vegetarian diets exclude meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are allowed in a lacto-vegetarian diet.
• Lacto-ovo vegetarian diets exclude meat, fish and poultry, but allow eggs and dairy products.

Some people follow a semivegetarian diet — also called a flexitarian diet — which is primarily a plant-based diet but includes meat, dairy, eggs, poultry and fish on occasion or in small quantities.

Vegetarian Diet Pyramid

A healthy diet takes planning, and a food pyramid can be a helpful tool. The vegetarian pyramid outlines food groups and food choices that, if eaten in the right quantities, form the foundation of a healthy vegetarian diet.

Getting Adequate Nutrition

The key to a healthy vegetarian diet — like any diet — is to enjoy a variety of foods. No single food can provide all the nutrients your body needs. The more restrictive a diet is, the more challenging it is to get all the nutrients you need. A vegan diet, for example, eliminates food sources of vitamin B-12, as well as milk products, which are good sources of calcium. Therefore, you may need to make an extra effort to ensure that your vegetarian diet includes sufficient quantities of the following nutrients:

Calcium helps build and maintain strong teeth and bones. Milk and low-fat dairy foods are highest in calcium. Dark green vegetables, such as turnip and collard greens, kale and broccoli, are good plant sources when eaten in sufficient quantities. Calcium-enriched and fortified products, including juices, cereals, soy milk, soy yogurt and tofu, are other options.

Iodine is a component in thyroid hormones, which help regulate metabolism, growth and function of many key organs, such as the brain, heart, kidney and thyroid. Vegans may not consume enough iodine and be at risk of iodine deficiency and possibly goiter. In addition, foods such as soybeans, cruciferous vegetables and sweet potatoes may promote goiter. Because food manufacturers may not use iodized salt in processed foods, vegans may want to ensure that they use salt with iodine at the table or in cooking. Just 1/4 teaspoon provides a significant amount of iodine.

Iron is a crucial component of red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables and dried fruit are good sources of iron. Because iron isn't as easily absorbed from plant sources, the recommended intake of iron for vegetarians is almost double that recommended for nonvegetarians. To help your body absorb iron, eat foods rich in vitamin C, such as strawberries, citrus fruits, tomatoes, cabbage and broccoli, at the same time as you're eating iron-containing foods.

Omega-3 fatty acids are important for cardiovascular health as well as eye and brain development. Vegetarian diets that do not include fish and eggs are generally low in active forms of omega-3 fats. Because conversion of the plant-based omega-3 to the types used by humans is inefficient, you may want to consider fortified products or supplements or both.

Protein helps maintain healthy skin, bones, muscles and organs. Eggs and dairy products are good sources, and you don't need to eat large amounts to meet your protein needs. You can also get sufficient protein from plant-based foods if you eat a variety of them throughout the day. Plant sources include soy products and meat substitutes, legumes, lentils, nuts, seeds and whole grains.

Vitamin B-12 is necessary to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, so it can be difficult to get enough B-12 on a vegan diet. Vitamin B-12 deficiency may go undetected in people who eat a vegan diet. This is because the vegan diet is rich in a vitamin called folate, which may mask deficiency in vitamin B-12 until severe problems occur. For this reason, it's important for vegans to consider vitamin supplements, vitamin-enriched cereals and fortified soy products.

Vitamin D plays an important role in bone health. Vitamin D is added to cow's milk, some brands of soy and rice milk (be sure to check the label), and some cereals and margarines. However, if you don't eat enough fortified foods and have limited sun exposure, you may need supplementation with vitamin D-2 (derived from plants).

Zinc is an essential component of many enzymes and plays a role in cell division and in formation of proteins. Like iron, zinc is not as easily absorbed from plant sources as it is from animal products. Cheese is a good option if you eat dairy products. Plant sources of zinc include whole grains, soy products, legumes, nuts and wheat germ.

Getting Started

If you're not following a vegetarian diet but you're thinking of trying it, here are some ideas to help you get started:

• Ramp up. Each week increase the number of meatless meals you already enjoy, such as spaghetti with tomato sauce or vegetable stir-fry.
• Learn to substitute. Take favorite recipes and try them without meat. For example, make vegetarian chili by leaving out the ground beef and adding an extra can of black beans. Or make fajitas using extra-firm tofu rather than chicken. You may be surprised to find that many dishes require only simple substitutions.
• Branch out. Scan the Internet for vegetarian menus. Buy or borrow vegetarian cookbooks. Check out ethnic restaurants to sample new vegetarian cuisines. The more variety you bring to your vegetarian diet, the more likely you'll be to meet all your nutritional needs.

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5 Tips for Dining Out (DASH Diet)

Excess fat and salt and oversized portions when dining out can sabotage your DASH (Dietary Approaches to Stop Hypertension) diet. Here are five tips from appetizers to desserts to get around those obstacles.

By Mayo Clinic staff

The DASH diet is a lifelong approach to healthy eating that's designed to help treat or prevent high blood pressure (hypertension). The DASH diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure and offer numerous other health benefits. DASH stands for Dietary Approaches to Stop Hypertension.

But what happens when you'd like a night off from kitchen duty? Keeping some simple tips in mind, you can dine out and still follow the DASH diet.

Cut back on salt

A key feature of the DASH diet is cutting back on salt. Because salt often enhances flavor, it sometimes gets heavy use in restaurant meals. So when dining out:

• Ask that your food be prepared without added salt, MSG or salt-containing ingredients.
• Be alert for ingredients, cooking styles and labels that indicate a dish may be high in salt, soy sauce and broth, and pickled, cured, smoked.
• Don't use the saltshaker.
• Limit condiments that are high in salt, such as mustard, ketchup, pickles and sauces.
• Opt for fruits and vegetables instead of salty appetizers.

Reduce unhealthy fats

The DASH diet promotes foods that are low in saturated fat and cholesterol. To reduce unhealthy fats when dining out:

• Ask that your food be prepared with olive oil, rather than butter or other less healthy fats.
• Request oil and vinegar rather than salad dressing, or request salad dressing on the side.
• Trim visible fat off meat and poultry. Eat only a portion that's about the size of a deck of cards, since even very lean meat and poultry still contain fat.
• Select foods prepared with healthier cooking techniques, such as steaming, grilling, broiling, baking, roasting, poaching or stir-frying.
• Order fruit and steamed vegetables.
• Choose steamed or broiled fish and ask for lemon and fresh herbs for seasonings.

Take care with all courses

It's not just the entree that can sabotage your efforts to stick to the DASH diet. Beware of drinks, appetizers and even soups and salads — some may be unhealthier than you think:

• Choose water, club soda, diet soda, fruit juice, tea and coffee. If you want an alcoholic beverage, stick to moderation.
• Choose appetizers that feature healthy vegetables, fruits or fish.
• If you want a salad, order fruit salad, tossed greens or spinach salad, without added cheese, eggs or meats, and with dressing on the side.
• If you don't want to skip the bread course, ask for whole-grain bread, rolls or breadsticks. Then stick to one piece, preferably unbuttered.
• If you want a dessert, choose fresh fruit, sorbet, sherbet, fruit ice, meringues or plain cake with fruit puree.

Avoid oversized portions

The DASH diet recommends specific serving sizes. But if you've eaten in restaurants in recent years, you know that portions are often heaping. To avoid overeating:

• Ask for the lunch portion, even if you're eating dinner.
• Substitute an appetizer for an entree.
• Split a meal with a companion.
• Put half the meal in a takeout container before you start eating.

Keep fast food healthy

Fast-food restaurants can be dietary danger zones. But with these tips, you can occasionally enjoy a fast-food meal while sticking to the DASH diet:

• Ask for no added salt.
• Get familiar with the restaurant's nutrition information, either on-site or online.
• Opt for healthier fare, such as a plain, single hamburger (lower in sodium than a chicken or fish sandwich), whole-wheat bread, low-fat milk and yogurt.
• Stick to regular size or even children's meals.
• Be cautious about fast-food salads, which often have unhealthy extras, such as cheese and dressing.
• Choose items that are grilled, broiled or steamed. Avoid those that are fried or battered.

Dine and DASH

It's getting easier to make healthy choices when dining out. Most restaurants recognize that many people are trying to follow healthier diets such as the DASH diet. Many now use icons on menus to identify low-fat items, or they list healthier fare in a special section. Many also accept special requests to prepare a dish with less fat and salt.

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10 Keys to Job Satisfaction

Do you get a pleasant satisfied feeling after a hard day at work?

If some job satisfaction surveys are to be believed then as many as a third of us are considering a change of job. Clearly many are finding it hard to get that feeling of satisfaction from work.

Job satisfaction is important not just because it boosts work performance but also because it increases our quality of life. Many people spend so much time at work that when it becomes dissatisfying, the rest of their life soon follows.

Everyone's job is different but here are 10 factors that psychologists regularly find are important in how satisfied people are with their jobs.

1. Little hassles

If you ask doctors what is the worst part of their jobs, what do you think they say? Carrying out difficult, painful procedures? Telling people they've only got months to live? No, it's something that might seem much less stressful: administration.

We tend to downplay day-to-day irritations, thinking we've got bigger fish to fry. But actually people's job satisfaction is surprisingly sensitive to daily hassles. It might not seem like much but when it happens almost every day and it's beyond our control, it hits job satisfaction hard.

This category is one of the easiest wins for boosting employee satisfaction. Managers should find out about those little daily hassles and address them—your employees will love you for it.

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5 Tips for Shopping and Cooking (DASH Diet)

The DASH (Dietary Approaches to Stop Hypertension) diet doesn't have to be boring or difficult. Follow these top five tips for shopping, stocking your kitchen and cooking to make the DASH diet more enjoyable.

By Mayo Clinic staff

The DASH diet is a lifelong approach to healthy eating that's designed to help treat or prevent high blood pressure (hypertension). The DASH diet encourages you to reduce the sodium in your diet and to eat a variety of foods rich in nutrients that help lower blood pressure and offer numerous other health benefits. DASH stands for Dietary Approaches to Stop Hypertension.

Whether you're already faithful to the DASH diet or want to give it a try for the first time, you can easily make it work for you in your own home. Here's how to get started with the DASH diet.

Prepare for your trips to the grocery store

Sticking to the DASH diet starts with the food you buy. Before you go grocery shopping:

Make a list. Decide which meals you're going to make during the coming week, and include the ingredients for them on your shopping list. Don't forget to plan for breakfast and snacks, too. With a list in hand, you're less likely to stray from the DASH diet to the tempting but unhealthy foods. As a bonus, you may save time and money on grocery shopping by using a list.

Eat. Don't grocery shop when hungry. This is a cardinal rule of grocery shopping, whether you follow the DASH diet or not. If you shop on an empty stomach, everything will look appealing, especially those high-fat, high-sodium items.

Remember the DASH diet guidelines while you shop

Large displays and bargain prices may catch your eye while you're in the grocery store. To focus on foods that support the DASH diet guidelines:

Buy fresh. Fresh foods often are healthier choices than are processed foods because they often contain less sodium, fat and added sugar. And with fresh foods, you — not the manufacturer — control the ingredients that go into your meals. Fresh foods also often have more flavor and health-promoting vitamins, minerals and fiber than their packaged counterparts do. If you do buy convenience foods, such as frozen pizzas, luncheon meats or soups, choose those with reduced sodium and fat.

Shop the perimeter. While there are many DASH diet-friendly items in the center aisles, focus on spending most of your shopping time in the areas of the grocery store where there's fresh produce, low-fat dairy products and lean meats.

Read nutrition labels. Most foods in the United States have a Nutrition Facts label that can help you figure out how they fit into your DASH diet. Compare like items and choose the one with less sodium and fat and fewer calories.

Keep your kitchen stocked with DASH diet staples

You're more likely to prepare healthy dishes if you have healthy foods on hand. Try to keep these staples in your home:

Fruits. Choose a variety of fresh fruits, such as apples, oranges and bananas. Add variety by looking beyond the ordinary to apricots, dates and berries. Select fruit canned in its own juice or water, not heavy syrup, and frozen fruit without added sugar.

Vegetables. Buy fresh vegetables, such as tomatoes, carrots, broccoli and spinach. Choose frozen vegetables without added salt, butter or sauces, and opt for canned vegetables low in sodium.

Low-fat dairy products. Look for low-fat, fat-free or reduced-fat milk, buttermilk, cheeses, yogurt and sour cream.

Grains. Aim for whole-grain and low-fat varieties of bread, bagels, pitas, cereal, rice, pasta, crackers and tortillas.

Nuts, seeds and legumes. Almonds, walnuts, kidney beans, lentils, chickpeas (garbanzos) and sunflower seeds are among the healthy options. But get the unsalted or low-salt varieties.

Lean meats, poultry and fish. Opt for lean selections, such as fish, skinless chicken and turkey, pork tenderloin, extra-lean ground beef, and round or sirloin beef cuts.

Condiments, seasonings and spreads. Herbs, spices, flavored vinegars, salsas and olive oil can add zest to your meals without the salt overload.

Choose healthy cookware

Your cookware and kitchen gadgets can make it easier to follow the DASH diet. Helpful items include:

Nonstick cookware. Nonstick cookware can reduce the need to use oil or butter when sauteing meat or vegetables.

Vegetable steamer insert. A vegetable steamer insert that can fit into the bottom of just about any saucepan can help you prepare steamed vegetables without any butter or oil.

Spice mill or garlic press. These items may make it easier to add flavor to your food without reaching for the shaker of salt.

Practice healthy cooking techniques

Unhealthy cooking habits can sabotage your other efforts to stick to the DASH diet. Use these tips to help reduce sodium and fat:

Spice it up. To enhance flavor without adding salt or fat, use onions, herbs, spices, flavored vinegars, fresh peppers, garlic or garlic powder, ginger, lemons, limes, sodium-free bouillon, or even small amounts of reduced-sodium soy sauce.

Rinse it off. Rinse canned foods, such as tuna, beans and vegetables, before using to wash away some excess salt.

Beware of broth. Saute onions, mushrooms or other vegetables in water or a little low-sodium broth. But because even low-sodium broth can add lots of unnecessary sodium, in some cases a healthy oil may be the best option.

Make substitutions. Use lower fat dairy products, such as reduced-fat cream cheese and fat-free sour cream, instead of their higher fat counterparts.

Reduce meat. Prepare stews and casseroles with only two-thirds of the meat the recipe calls for, adding extra vegetables, brown rice, tofu, bulgur or whole-wheat pasta instead.

If you tend to cook or bake in ways that call for lots of fat and sodium, don't be afraid to modify your recipes. Experiment with spices, substitutions or recipes you wouldn't normally try. You may be pleasantly surprised by what you create — and it could be the start of new family traditions.

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The Road, Survival by Any Means Possible

Let's find "something" from a movie. For now, this movie: The Road.

This adventure, drama, and thriller movie (released in 2009) tells a story about a father and son make their way across a post-apocalyptic United States (same topic with Roland Emmerich’s “2012”) in hopes of finding civilization amongst the nomadic cannibal tribes.

In a post-apocalyptic world in a near future, a man and his young son wander heading to South (seeking good people though they both don’t know what, if anything, awaits them there) through destroyed roads. Along their journey, they hide themselves from cannibal survivors and seek supplies in the debris of houses and stores. They have one revolver with two shells for self-protection or for an ultimate decision of committing suicide. All of those situations make the man become so distrustful on anyone, and be so protective to his son. He begins to lose humanity while his son pushes him to keep on helping others (even a thief) they meet on the road. The focus here is on how to survive, not even how to avoid death. When they reach the beach, the man passed away, while the boy has to decide his fate.

What I see here from this movie is how humans may lose health-mind and humanity (I don’t know how to head this situation up if does happen in reality) in order to survive. But the touching part one is an unbreakable bond between a father and son; how a father can do anything just to protect his son from anything that may endanger, even killing a guy though he never been able to hurt anyone or anything before. A man can be distrustful on anyone and decide to leave them dying because he thinks anyone can do anything (doing bad deeds, even hurting others) to survive, so, it’s better to avoid them. But in other hand, the son teaches us that helping a dying or needer is something differing between a good and bad guy (the good one never let anyone else dying while he can do something to save, though he doesn’t know whether the one he saves is good or bad).

The moral value I got from this is keeping on the right way, stay being a good guy, no matter what we’re heading on. And the only thing a good guy will always have and can’t be stolen is “the fire” we’re carrying inside.

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Tae-Ho, An Inspiring Boy

I'm ashamed on me as I watch this video. Tae-ho is a little boy with-no-arms from South Korea, born in 2000. This boy has taught me that life gives me more than what I know. I just need to open my eyes wider and wider, so I can see more "colors" that makes my life be a perfect painting.

The documentary about a deformed 11-year-old boy was aired by MBC last year, but it wasn’t until recently that the video has spread virally on social-networking website Tumblr. Born with congenital deformity, young Yu Tae-ho has no arms and only has four toes on each foot. After being told by doctors that he might not make it, he was abandoned by his biological parents before his mother today, Seung Ga-Won raised him. His story has sparked an outpouring of support to orphanages in Korea.

But life is looking great 11 years later – Tae-ho loves going to school, helps his brother and sisters get ready for school and even maintains his good looks. It seems like his four toes are limitless to what they can do: he has no trouble of getting changed or brushing his own teeth. Almost Korean-drama-like, his classmate Nam-Goong Ingee has been childhood friends with Tae-ho since 2nd-grade and has been nothing but supportive towards him and even has her eyes set on marriage – but a date hasn’t been decided yet!

PS: I like the way he smiles. And I wanna know how he becomes so positive, doesn’t care about how he looks or how not have both hands stops him from doing normal child stuff, how he becomes so bright. He's wonderful! What do you think?

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I Hope You Dance (by Ronan Keating)

What a beautiful song!

Enjoy it! ^_^ 

Title: I Hope You Dance

Artist: Ronan Keating

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Healthy Eating to Lower Your Blood Pressure

The DASH diet emphasizes portion size, eating a variety of foods and getting the right amount of nutrients. Discover how DASH can improve your health and lower your blood pressure.

By Mayo Clinic staff

DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is a lifelong approach to healthy eating that's designed to help treat or prevent high blood pressure (hypertension). The DASH diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium and magnesium.

By following the DASH diet, you may be able to reduce your blood pressure by a few points in just two weeks. Over time, your blood pressure could drop by eight to 14 points, which can make a significant difference in your health risks.

Because the DASH diet is a healthy way of eating, it offers health benefits besides just lowering blood pressure. The DASH diet may offer protection against osteoporosis, cancer, heart disease, stroke and diabetes. And while the DASH diet is not a weight-loss program, you may indeed lose unwanted pounds because it can help guide you toward healthier meals and snacks.

 

DASH diet: Sodium levels

A key goal of the DASH diet is reducing how much sodium you eat, since sodium can dramatically increase blood pressure in people who are sensitive to its effects. In addition to the standard DASH diet, there is also a lower sodium version of the diet. You can choose the version of the diet that meets your health needs:

Standard DASH diet. You can consume up to 2,300 milligrams (mg) of sodium a day.

Lower sodium DASH diet. You can consume up to 1,500 mg of sodium a day.

Both versions of the DASH diet aim to reduce the amount of sodium in your diet compared with what you might get in a more traditional diet, which can amount to a whopping 3,500 mg of sodium a day or more. That level is far beyond the recommendation of the 2005 Dietary Guidelines for Americans of a maximum of 2,300 mg of sodium a day.

Studies show that the lower sodium version of the DASH diet is especially helpful in lowering blood pressure for adults who are middle-aged or older, for African-Americans and for those who already have high blood pressure. If you aren't sure which version of the DASH diet is best for you, talk to your doctor.

 

DASH diet: What to eat

Both sodium versions of the DASH diet include lots of whole grains, fruits, vegetables and low-fat dairy products. The DASH diet also includes some fish, poultry and legumes. You can eat red meat, sweets and fats in small amounts. The DASH diet is low in saturated fat, cholesterol and total fat.

Here's a look at the recommended servings from each food group for the 2,000-calorie-a-day DASH diet.

Grains (6 to 8 servings a day)

Grains include bread, cereal, rice and pasta. Examples of one serving of grains include 1 slice whole-wheat bread, 1 ounce (oz.) dry cereal, or 1/2 cup cooked cereal, rice or pasta.

Focus on whole grains because they have more fiber and nutrients than do refined grains. For instance, use brown rice instead of white rice, whole-wheat pasta instead of regular pasta and whole-grain bread instead of white bread. Look for products labeled "100 percent whole grain" or "100 percent whole wheat."

Grains are naturally low in fat, so avoid spreading on butter or adding cream and cheese sauces.

Vegetables (4 to 5 servings a day)

Tomatoes, carrots, broccoli, sweet potatoes, greens and other vegetables are full of fiber, vitamins, and such minerals as potassium and magnesium. Examples of one serving include 1 cup raw leafy green vegetables or 1/2 cup cut-up raw or cooked vegetables.

Don't think of vegetables only as side dishes — a hearty blend of vegetables served over brown rice or whole-wheat noodles can serve as the main dish for a meal.

Fresh or frozen vegetables are both good choices. When buying frozen and canned vegetables, choose those labeled as low sodium or without added salt.

To increase the number of servings you fit in daily, be creative. In a stir-fry, for instance, cut the amount of meat in half and double up on the vegetables.

Fruits (4 to 5 servings a day)

Many fruits need little preparation to become a healthy part of a meal or snack. Like vegetables, they're packed with fiber, potassium and magnesium and are typically low in fat — exceptions include avocados and coconuts. Examples of one serving include 1 medium fruit or 1/2 cup fresh, frozen or canned fruit.

Have a piece of fruit with meals and one as a snack, then round out your day with a dessert of fresh fruits topped with a splash of low-fat yogurt.

Leave on edible peels whenever possible. The peels of apples, pears and most fruits with pits add interesting texture to recipes and contain healthy nutrients and fiber.

Remember that citrus fruits and juice, such as grapefruit, can interact with certain medications, so check with your doctor or pharmacist to see if they're OK for you.

Dairy (2 to 3 servings a day)

Milk, yogurt, cheese and other dairy products are major sources of calcium, vitamin D and protein. But the key is to make sure that you choose dairy products that are low-fat or fat-free because otherwise they can be a major source of fat. Examples of one serving include 1 cup skim or 1% milk, 1 cup yogurt or 1 1/2 oz. cheese.

Low-fat or fat-free frozen yogurt can help you boost the amount of dairy products you eat while offering a sweet treat. Add fruit for a healthy twist.

If you have trouble digesting dairy products, choose lactose-free products or consider taking an over-the-counter product that contains the enzyme lactase, which can reduce or prevent the symptoms of lactose intolerance.

Go easy on regular and even fat-free cheeses because they are typically high in sodium.

Lean meat, poultry and fish (6 or fewer servings a day)

Meat can be a rich source of protein, B vitamins, iron and zinc. But because even lean varieties contain fat and cholesterol, don't make them a mainstay of your diet — cut back typical meat portions by one-third or one-half and pile on the vegetables instead. Examples of one serving include 1 oz. cooked skinless poultry, seafood or lean meat, 1 egg, or 1 oz. water-packed, no-salt-added canned tuna.

Trim away skin and fat from meat and then broil, grill, roast or poach instead of frying.

Eat heart-healthy fish, such as salmon, herring and tuna. These types of fish are high in omega-3 fatty acids, which can help lower your total cholesterol.

Nuts, seeds and legumes (4 to 5 servings a week) 

Almonds, sunflower seeds, kidney beans, peas, lentils and other foods in this family are good sources of magnesium, potassium and protein. They're also full of fiber and phytochemicals, which are plant compounds that may protect against some cancers and cardiovascular disease. Serving sizes are small and are intended to be consumed weekly because these foods are high in calories. Examples of one serving include 1/3 cup (1 1/2 oz.) nuts, 2 tablespoons seeds or 1/2 cup cooked beans or peas.

Nuts sometimes get a bad rap because of their fat content, but they contain healthy types of fat — monounsaturated fat and omega-3 fatty acids. They're high in calories, however, so eat them in moderation. Try adding them to stir-fries, salads or cereals.

Soybean-based products, such as tofu and tempeh, can be a good alternative to meat because they contain all of the amino acids your body needs to make a complete protein, just like meat. They also contain isoflavones, a type of natural plant compound (phytochemical) that has been shown to have some health benefits.

Fats and oils (2 to 3 servings a day)

Fat helps your body absorb essential vitamins and helps your body's immune system. But too much fat increases your risk of heart disease, diabetes and obesity. The DASH diet strives for a healthy balance by providing 30 percent or less of daily calories from fat, with a focus on the healthier unsaturated fats. Examples of one serving include 1 teaspoon soft margarine, 1 tablespoon low-fat mayonnaise or 2 tablespoons light salad dressing.

Saturated fat and trans fat are the main dietary culprits in raising your blood cholesterol and increasing your risk of coronary artery disease. DASH helps keep your daily saturated fat to less than 10 percent of your total calories by limiting use of meat, butter, cheese, whole milk, cream and eggs in your diet, along with foods made from lard, solid shortenings, and palm and coconut oils.

Avoid trans fat, commonly found in such processed foods as crackers, baked goods and fried items.

Read food labels on margarine and salad dressing so that you can choose those that are lowest in saturated fat and free of trans fat.

Sweets (5 or fewer a week)

You don't have to banish sweets entirely while following the DASH diet — just go easy on them. Examples of one serving include 1 tablespoon sugar, jelly or jam, 1/2 cup sorbet or 1 cup (8 oz.) lemonade.

When you eat sweets, choose those that are fat-free or low-fat, such as sorbets, fruit ices, jelly beans, hard candy, graham crackers or low-fat cookies.

Artificial sweeteners such as aspartame (NutraSweet, Equal) and sucralose (Splenda) may help satisfy your sweet tooth while sparing the sugar. But remember that you still must use them sensibly. It's OK to swap a diet cola for a regular cola, but not in place of a more nutritious beverage such as low-fat milk or even plain water.

Cut back on added sugar, which has no nutritional value but can pack on calories.

 

DASH diet: Alcohol and caffeine

Drinking too much alcohol can increase blood pressure. The DASH diet recommends that men limit alcohol to two or fewer drinks a day and women one or less.

The DASH diet doesn't address caffeine consumption. The influence of caffeine on blood pressure remains unclear. But caffeine can cause your blood pressure to rise at least temporarily. If you already have high blood pressure or if you think caffeine is affecting your blood pressure, talk to your doctor about your caffeine consumption.

 

DASH diet and weight loss

The DASH diet is not designed to promote weight loss, but it can be used as part of an overall weight-loss strategy. The DASH diet is based on a diet of about 2,000 calories a day. If you're trying to lose weight, though, you may want to eat around 1,600 a day. You may need to adjust your serving goals based on your health or individual circumstances — something your health care team can help you decide.

 

Tips to cut back on sodium

The foods at the core of the DASH diet are naturally low in sodium. So just by following the DASH diet, you're likely to reduce your sodium intake. You also can cut back on sodium in your diet by:

Using sodium-free spices or flavorings with your food instead of salt

Not adding salt when cooking rice, pasta or hot cereal

Rinsing canned foods to remove some of the sodium

Buying foods labeled "no salt added," "sodium-free," "low sodium" or "very low sodium"

One teaspoon of table salt has about 2,300 mg of sodium, and 2/3 teaspoon of table salt has about 1,500 mg of sodium. When you read food labels, you may be surprised at just how much sodium some processed foods contain. Even low-fat soups, canned vegetables, ready-to-eat cereals and sliced turkey from the local deli — all foods you may have considered healthy — often have lots of sodium.

You may not notice a difference in taste when you choose low-sodium food and beverages. If things seem too bland, gradually introduce low-sodium foods and cut back on table salt until you reach your sodium goal. That'll give your palate time to adjust. It can take several weeks for your taste buds to get used to less salty foods.

 

Putting the pieces of the DASH diet together

Try these strategies to get started on the DASH diet:

Change gradually. To boost your success, avoid dramatic changes in your eating approach. Instead, change one or two things at a time. If you now eat only one or two servings of fruits or vegetables a day, try to add a serving at lunch and one at dinner. Rather than switching to all whole grains, start by making one or two of your grain servings whole grains. Increasing fruits, vegetables and whole grains gradually can also help prevent bloating or diarrhea that may occur if you aren't used to eating a diet with lots of fiber. You can also try over-the-counter products to help reduce gas from beans and vegetables.

Forgive yourself if you backslide. Everyone slips, especially when learning something new. Remember that changing your lifestyle is a long-term process. Find out what triggered your setback and then just pick up where you left off with the DASH diet.

Reward successes. Reward yourself with a nonfood treat for your accomplishments.

Add physical activity. To boost your blood pressure lowering efforts even more, consider increasing your physical activity in addition to following the DASH diet. Combining both the DASH diet and physical activity makes it more likely that you'll reduce your blood pressure.

Get support if you need it. If you're having trouble sticking to your diet, talk to your doctor or dietitian about it. You might get some tips that will help you stick to the DASH diet.

Remember, healthy eating isn't an all-or-nothing proposition. What's most important is that, on average, you eat healthier foods with plenty of variety — both to keep your diet nutritious and to avoid boredom or extremes. And with the DASH diet, you can have both.

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