Fitness and health

Exercise 'crucial to older adult's fitness and health'

By ANI | ANI 

From Washington (ANI): Several people consider aging to be a time to slow down 

and take it easy.

However, a recent study suggests that the more we age, the more we need exercise to keep us independent and healthy.

Yet, sometimes it takes a prescription from the doctor to get adults up and moving.

"Exercise is important for almost everyone. There are very few medical conditions that exercise won't benefit. In fact, I sometime write a prescription to get my patients to start taking this seriously and help them understand exercise can be just as helpful as medication," said Keith Veselik, director of primary care at Loyola University Health System and associate professor in the Department of Medicine at Loyola University Chicago Stritch School of Medicine.

"Around age 35 is when our muscle mass and resting metabolism starts to decrease. When this happens our bodies require more, not less exercise to manage our caloric intake. When this starts to happen we can eat the same things, do the same things and may gain 3 pounds a year. That's 30 pounds in a decade, "he said.

Though exercising is beneficial to nearly everyone, before starting a program he advises that people, especially those who have not been active, to consult a doctor to determine their baseline and to get guidance about what exercises would be most advantageous.

"In my own life I've seen the benefits of exercising. When that alarm goes off in the morning I want to just roll over, but I've seen such a positive change in so many ways. It can be difficult, especially at first, but the benefits truly out weigh the struggles," said Veselik.

Veselik claimed that the best workout program balances cardiovascular exercise, strength training and flexibility. He recommends an hour of cardiovascular exercise four days a week, two days of strength training for 30 minutes and balance and flexibility exercises such as stretching, yoga or pilotes, one to two times a week.

But what is most beneficial doesn't always translate into what is doable.

Each decade of the old age has unique challenges. Veselik gives some ideas of how to use exercise to counter those health hurdles.

For those who are in 50's cardiovascular exercise are the most favourable one.

Muscle and joint aches and pains start becoming more apparent, so Veselik suggests that one should get creative about how to keep up cardiovascular exercise as it is easy on the joints but get the heart rate up.

He recommends trying exercising in a pool or riding a bike instead of running. If you do run, make sure you have good shoes and try to run on softer surfaces.

Cardiovascular exercise also helps to fight many of the most common and deadly medical problems, including heart disease, asthma and chronic obstructive pulmonary disease (COPD).

"But don't go from doing nothing to running a marathon. Talk to your doctor, ask about risk factors and together create a plan that's right for you," said Veselik.

Another complaint for people in their 50s is back pain.

"The best way to protect your back is to build strong core muscles and make sure you are lifting heavy objects correctly," said Veselik.

In the 60's balancing and leg strengthening exercises should be prime concern.

As we enter our 60s, balance and strength should be a major focus. Many people are scared of breaking a hip which can limit independence. Also, our bones aren't as strong and both men and women become more susceptible to osteoporosis.

To help fight these concerns Veselik suggests that incorporating balance and leg strengthening exercises to increase flexibility as well as balance to help prevent accidental falls. Weight-bearing exercise is vital to bone health and keeping bone density strong.

In addition, many adults in their 60's begin to experience symptoms from arthritis, making the exercise difficult.

"Exercise has been proven to help people deal with their arthritis. It's just making sure your exercise routine is working for you, not against you. Some people forget that walking is a great form of exercise, just make sure you get your heart rate up. Also, aquatic classes or swimming are a great way for people with arthritis or fibromyalgia to exercise," said Veselik.

For the people in their 70's and beyond, Alzheimer and vascular dementia becomes the most regular problem and exercises are crucial to fight them.

"The biggest worry I hear from my patients who are entering their 70s, 80s and beyond is dementia. The two most common forms are Alzheimer's and Vascular dementia," said Veselik.

He also insisted that exercise is the only thing that is proven to prevent Alzheimer's. And, many of the major risk factors for vascular dementia, high blood pressure, high cholesterol and diabetes, can be countered with exercise.

"Exercise is important, but it's not the end all. It needs to be coupled with eating right and incorporating other healthy habits to lead to a better quality of life," Veselik added. (ANI)

Benefits of Breastfeeding

Benefits of Breastfeeding

By Jené Luciani for SHAPE.com | Shape 

Should you breastfeed or not? When supermodel and mom Gisele Bundchen famously declared that breastfeeding should be required by law, she re-ignited an age-old debate. Is breastfeeding really better? Bundchen isn't the only one to tout the effects of feeding your offspring the old fashioned way (and we've all heard it burns up to 500 calories a day).

There is a downside too. Some women simply don't make enough milk, their babies aren't able to 'latch on' properly, other health issues or illnesses prevent it entirely, or for some women, it's a fear that breastfeeding can lead to sagging and volume loss in breasts (an issue looked at in-depth in The Bra Book). Plus, sometimes it's just 

plain painful!

So whether you prefer the bottle or the boob, here are seven good reasons to choose 

the latter.

1. Feel the burn: Plain and simple, breastfeeding burns calories! "Our bodies burn almost 20 calories to make just an ounce of breast milk . If your baby eats 19-30 ounces a day, that's anywhere between 380-600 calories burned," says Joy Kosak, co-founder of Simple Wishes, a hands-free pumping bra.

It can also help eliminate that post-preg pooch. "When you nurse, your body releases certain hormones that shrink your uterus back down to its former pre-pregnant size," says Elisabeth Dale, author of Boobs: a Guide to your Girls.

What do both of these things mean? You'll be back in your pre-pregnancy skinny jeans before you know it!

2. Ward off disease: Studies have found that the longer a woman breastfeeds, the more she is protected against certain types of cancers such as ovarian and breast cancer. Breastfeeding can also potentially lower your risk for heart disease, Type 2 diabetes, and osteoporosis.

3. The mind-body connection: The stress of a new baby is enough to drive any woman over the edge. "It has been documented that women who stopped breastfeeding early on or didn't breastfeed altogether were at a higher risk of postpartum depression than breastfeeding moms," Kosak says.

While the jury is still out on this claim, it does provide hope for women who suffer from this devastating condition.

4. It's a natural high: That same hormone that helps shrink your uterus back to size also makes you feel good-really good.

"When you nurse your baby, your body releases a big dose of hormones. Oxytocin, or the "bonding" hormone as it's commonly known, sends a feeling of relaxation and euphoria to your brain," Dale says.

5. It's cheap: Obviously, if you're feeding your baby breast milk, you're not spending your precious cash on bottles or expensive formula.

"Since raising a child doesn't come cheap, you can take those extra pennies and start up that college fund," Dale adds.

6. It's good for the baby: Breast milk contains all the vitamins and nutrients needed for the first six months of your baby's life, along with disease-fighting substances designed to protect your little one from obesity, diabetes, and asthma, among other illnesses.

"Not to mention that breast milk is proven to help protect your baby from developing allergies and helps to reduce the risk of infection," Kosak says.

Because of antibodies in mom's milk, breast-fed babies have 50 to 95 percent fewer infections than other babies, according to the American Academy of Pediatrics.

7. It's convenient: In the age of multi-tasking mamas, solutions have surfaced to make breastfeeding today more convenient. Whether it's going back to work and needing a hands-free pumping solution or alcohol testing strips that allow you to enjoy a relaxing glass of wine at the end of the day without worry, there is an abundance of products and services available for today's modern nursing mom!

Facebook addiction disorder

The latest fad–Facebook addiction disorder

When you start telling people “I’ll Facebook you” instead of “I’ll see you around”, its time to face reality and accept that you are the latest victim of the FAD – Facebook addiction disorder.

By Mdhil | Mdhil 

The latest fad–Facebook addiction disorder

Just the other day, I read that Facebook was going to enforce Timelines on everybody 

by 2nd February.

My first reaction? Panic!

Why, you ask? I had to choose a new cover photo you see! I had to find an appropriate picture with the perfect dimensions – something that made me look cool without making it seem that I tried too hard. With so many conditions to fulfill, panic was an obvious reaction.

So you think I’m overdramatizing things?

Good morning Facebook!

Don’t tell me you don’t start your day with Facebook. That you don’t log in at wee hours to check what your friends have been up to. Or that you don’t spy around your ex’s profiles to see whether they’ve been poking random people.

What is the first thing you do once you get up? Brush? Pick up the newspaper? Get a cup of chai? Head to the loo? Or do you, like me, head straight to your laptop? Before I have even finished rubbing the sleep away from my eyes, I’m on my wall, wondering what all happened in my friends’ lives while 

I slept.

On most days, there are no new friend requests, no new messages and no new notifications. Disappointment hits me when I realize that none of my 500+ friends missed me (at least on Facebook) for eight whole hours!!

It’s just a FAD

I then spend a good half an hour surfing through my news feed, checking out random pictures and statuses people put up.  I login again from my phone and then from work and then again when I’m home! Sound familiar? I’m not surprised. FAD or Facebook Addiction Disorder has just started to gain momentum as the newest disorder to hit the town!

If you are still not convinced, check your browser. Do you have Facebook open on multiple tabs? Do you keep hitting refresh to update your newsfeed? Do 8 out of 10 of your friends seem unknown to you? Do you keep checking your status update and get disappointed if no one “likes“it or comments on it? You my friend, may be afflicted with FAD!

Don’t worry, there’s help at hand! If you think things are spiralling out of control, just add a cute and simple reminder, like a cross on the back side of your hand. Every time you reach for your laptop, you’ll be reminded why you put it there. Trust me, it acts more as a deterrent than as a reminder. Just decreasing the frequency with which you check Facebook helps too. Every minute you spend away from your computer and Facebook helps you overcome FAD!

All addicts are not born equal

To make it easier, I’ve listed out some common types of Facebook addicts. Take a look and see if you can spot yourself!

The lurkers: These are the ones who see everything, read everything but leave no sign that they were ever online. No comments, no shares, heck, these people don’t even hit the like button!

The likers: Speaking of the like button, there are those who seem to hit the like button for everything they see. At their worst, they may end up liking their own status messages!

The attention seekers: These people are always active on Facebook. These people upload pictures, put up status messages with an alarming regularity and usually have more than 1000+ friends.

The gamers: These are the people who flood your newsfeed with random requests from Farmville, Castleville, Mafia wars and the likes. They may even invite you to be their neighbours or join their gang!

Are you one of them?

Experts say the first step to solving a problem is admitting to it. So if you did find yourself in the list above, take a deep breath and repeat after me, I’m I’m(insert your name here) and I’m a Facebook addict.

You Could Be an Entrepreneur

Shoddy Employee? 

You Could Be an Entrepreneur

By Young Entrepreneur Council | U.S.News & World Report LP 

Being bad at your current job might just be your cue to start an entrepreneurial career.

At a recent meeting, I heard the story of someone who announced that she was "smarter than everyone else in the company" and that she had been fired because the boss was jealous and insecure. While the room laughed at the perceived arrogance, I couldn't help but wonder, "Is this visitor delusional, or is she an undiscovered entrepreneur?"

Entrepreneurs often get a bad--though sometimes well-deserved--reputation for having a big ego. But what they may lack in humility is certainly compensated for by their sense of empowerment, fulfillment, and freedom. In fact, some of the worst employees make the best entrepreneurs and are often considered--by the corporate world at least--to be unemployable. Even more so, all current entrepreneurs had that moment when they knew that the promises of a traditional job or work environment would pale in comparison to a new opportunity.

Do you recognize the signs that a traditional workplace isn't for you? How do you know when it's time to take the leap?

Here are three signs you possess the skills it takes to be an effective entrepreneur:

Sign No. 1: You're Quick to Start, But Slow to Finish

In the Kolbe Index Test, entrepreneurs often score high in the Quick Start action mode and lower in the Implementor and Follow Thru action modes. This is because the big dreams of entrepreneurship often trigger hundreds of ideas. But for an employer, this type of team member is hard to manage when it comes to finishing projects and staying on task.

These personalities are best described as expanders--a little bit like bread dough that's infused with too much yeast. The entrepreneur who is an expander works best with a team or partner who can act as the container, one who reins in the expansion and supports with all the details. The corporate world attempts to beat the rising dough back into the smallest container possible, while entrepreneurship relies upon expansion and growth.

It's difficult to leave tasks unfinished in a traditional business environment, even when it becomes apparent that the goals have changed or the outcomes are not achievable. In this situation, an entrepreneur will see a new path--or 15 new paths--and want to jump into a new project with a greater chance of success. However, the same individual working a 9-to-5 will often drag out a project, never reach completion, but be unable to abandon it due to office politics or sunken costs.

Sign No. 2: You Can't Leave Good Enough Alone

For the cubicle-dwelling entrepreneur, few things are more frustrating than seeing opportunities to grow or transform a business go ignored. For the company, this desire to tinker with what's working well is viewed as meddlesome, encouraged (in small doses), or outright prohibited.

For established companies who have figured it all out, the entrepreneur's desire to improve, test, and try new ways of working can be threatening or viewed as a waste of time. The admonishment to just get the work done or leave good enough alone is frustrating to the entrepreneur who thrives in circumstances where convergent thinking is less important than following the rules.

While many entrepreneurs work with mentors, coaches, and colleagues to avoid reinventing the wheel, it's often the on-the-ground thinking that contributes to success. Seeing many paths and outcomes, judging the best one for the circumstances, and then implementing it is fun for the person who can't leave it alone. It's also essential to adaptive growth.

Sign No. 3: You Love Lazy Shortcuts

An entrepreneur has the tendency to find new paths and solutions, which often results in discovering shortcuts previously unseen. To some, this is seen as laziness. Three years ago, I was in my downtown office on a quiet Friday afternoon when nearly the entire office had left for the day. It was then that I heard the ironic judgment that propelled me into an entrepreneurial lifestyle:

"We love the work you do ... you're so efficient ... no one has done this job better," my boss said. "So we're cutting your hours." It wasn't easy to hear, and was even harder to understand at the time. But that moment has brought me much further than if I had continued to work 40-hours a week at a dead-end job.

Nowhere else is the shortcut celebrated as much as in entrepreneurial business. We're forging a new path and learning what works to make life easier, tasks smoother, and expenses lower--things critical to survival. Instead of working for the sake of work or spending eight hours doing a task, entrepreneurs push boundaries, find shortcuts, and improve the process.

So are you a bad employee? Or a great entrepreneur? If you find your work style resembles these three scenarios, there is no surefire way to transform your cubicle environment so that your co-workers can appreciate and reward your unique approach. In fact, many managers don't know what to do with you and may be unable or unwilling to adapt. When you find yourself less engaged, frustrated by the politics, or expanding beyond your job description, you may in fact be unemployable and an undiscovered entrepreneur.

Kelly Azevedo is the founder of She's Got Systems, a custom coaching program that leads clients to get support, documenting and dominating in their fields. Kelly learned that her innate ability to create and utilize systems allowed her to complete tasks at corporate jobs in a fourth of the time and she sought out a more challenging environment. She has worked in successful six-figure and million-dollar online businesses, helping owners create the systems to serve their startup needs. Adapting quickly to the fast paced environment, constant changes and ever present challenge of communication in the online world, Kelly has supported her private clients in their group programs, private clients, product launches and all the daily business.

The Young Entrepreneur Council (YEC) is an invite-only nonprofit organization comprised of the world's most promising young entrepreneurs. The YEC leads #FixYoungAmerica, a solutions-based movement that aims to end youth unemployment and put young Americans back to work.

Be her mane attraction

Be her mane attraction

By IndiaTodayMensHealth | MensHealth

Losing your sign of youth, power and virility may be your biggest scare. It's time you come to terms with the bald truth.

Stress causes dandruff, leading to 

hair loss

If it's starting to snow over your shoulders, then you're working too hard. "The fungus which causes dandruff is present on all scalps," says Dr Rakesh Sood, a New Delhi-based trichologist. 

"But the problem is exacerbated when your immune system is weakened." An American Academy of Dermatology research confirms that stress is a key reason for low immune function. Can't drop out of the rat race just yet? The study suggests using tea tree oil-based shampoos to root out the worst of the dandruff situations.

Wearing hats causes hair loss

For that to happen, the hat would have to be so tight as to cut off circulation to the follicles. If that were the case, the hat would likely be much too tight for you to wear comfortably...so it's not likely. Wearing a tight hat can, however, cause hair breakage and damage.

Dermatologists say that a hat can cause damage to the scalp by blocking proper air circulation. Without a well-ventilated headgear, sweat can clog up the pores in the scalp. Go for a hat with a brim to shield your face from sun.

Regular haircuts make hair grow faster and thicker

Getting frequent haircuts is a good way to keep existing hair healthy by removing damaged, split ends. But a regular cut has no effect on your hair's growth rate or its thickness, says hair stylist Vidya Tikari. 

This common misconception comes from the fact that hair is thicker at the base than it is at the tip, so it appears thicker at first. Cutting your hair does not affect hair growth at all; it will grow about half an inch each month no matter what.

Hair loss can be prevented by frequent hair brushing or standing on your head

Some people have maintained that constant brushing increases scalp circulation and thus boosts hair growth. However, because alopecia is primarily caused by the presence of dihydrotestosterone and your genetic predisposition rather than blood flow, hair brushing will have no positive effect on hair growth. Similarly, standing on your head might give you a head rush from the increased blood flow, but it won't have any effect on your hair.

Growing hair longer will hide baldness

Actually, in almost every circumstance, growing hair longer makes the thinning and baldness appear much more noticeable. When the sides and back are worn fuller, it makes the top appear thinner. 

"If you can see scalp on the top, cut the sides short enough so you can see an equal amount of scalp," says Tikari. This will give an overall uniform appearance and take the emphasis off the thinning areas. Guys, you are only fooling yourselves with the comb-over!

Most dangerous websites' list shows porn sites surprisingly safe

ANI

From Washington :  Pornographic websites have ceased to be the 'most dangerous' places on web for picking up viruses.

The Internet Security Threat report for 2011, released by security Software Company Symantec(SYMC) ranks pornographic sites at 9th as the riskiest to visit.

One of the most fascinating part of the report is in the review of malicious code trends, which lists the 10 most dangerous categories of Websites.

These categories of sites don't reflect the total number of infected sites; rather, they represent the kind of sites that tend to be the most infected as per URL.

The list of sites in order of danger is:

Blogs and Web communications

Hosting and personal hosted sites

Business and economy

Education and reference

Technology

Entertainment and music

Automotive

Health and medicine

Porn

According to Symantec, 20 percent of all blog and Web communication sites are infected with malicious code, 15 percent of hosting sites are infected, and 10 percent of business and economy sites.

Surprisingly, only 2 percent of pornographic sites are infected.

Conventional wisdom would flip that list upside-down.

Symantec's list is a reminder that Macs are no longer immune to security worries.

"The first known Mac-based bot network emerged in 2009 and 2011 saw a number of new threats emerge for Mac OS X, including trojans like MacDefender, a fake anti-virus program," the CBS News quoted Symantec 

as saying.

"Mac users are exposed to sites that push trojans by means of SEO poisoning and social networking. In May 2011, Symantec found a malware kit for Mac (Weyland-Yutani BOT) -- the first of its kind to attack the Mac OS X platform.

"In addition, many attack tools have become cross-platform, exploiting Java exploits whether they are on Macs or Windows PCs," the company added. (ANI)

Master the Grill

Easy Ways to Master the Grill

By foodandwine.com | Shine Food 

 Spicy Thai Steak Steven Raichlen, host of TV's Barbecue University, has written dozens of books on grilling. Here, he distills a library of advice into 10 simple tips to mastering the grill. 

 1. Grill over wood 

Forget about the gas-versus-charcoal debate: Wood is the only fuel that adds real flavor to food. If possible, use whole hardwood logs in a wood-burning grill. The next best option is to burn hardwood chunks in a regular grill. (Light them in a chimney starter as you would charcoal.) As a last resort, toss some wood chips onto the coals of your charcoal grill--you use hardwood charcoal, right?--or in the smoker box of your gas grill just before you begin grilling. 

2. Keep your cool 

You don't need to bring steaks to room temperature before grilling: There's no appreciable difference in cooking time. Steak houses keep meat refrigerated until they're ready to cook it--for reasons of convenience and food safety--and so should you. 

3. Line it up 

Align the food on your grill in a neat row with soldierly precision. This helps you keep track of which foods went on the fire first, so you can turn them and take them off in order. Plus it looks more professional--and looking professional is half the battle. 

4. Flip just once 

You can't get killer grill marks (the signature of master grillmanship) or accurately gauge cooking time if you're compulsively turning over your steak every 10 seconds. To lay on a handsome set of crosshatches, rotate the steak 90 degrees after a couple of minutes of grilling. 

5. Season before grilling 

You might have heard that salt "bleeds" the juices out of raw meat: It doesn't. Instead, it helps steaks form a savory crust as they cook. Just before putting the steaks on the grill, sprinkle on a generous amount of coarse salt and freshly ground black pepper. 

6. Keep the grate hot, clean and oiled 

This is the grill master's mantra. Following it will prevent food from sticking and give it excellent grill marks. Before grilling, scrub the hot grate with a wire brush, then rub it with a tightly folded paper towel dipped in oil. Scrub the grate again when you're finished cooking. 

7. Grill your veggies 

The dry heat of a grill intensifies a vegetable's natural sweetness. Grill tender, watery vegetables, such as bell peppers and onions, directly over the coals. Grill dense or starchy vegetables, such as sliced potatoes and eggplant, using indirect heat, as far away from the coals as possible. 

8. Grip, don't stab 

Use a pair of tongs--not a barbecue fork or, worse, a knife--to turn meat or move it around on the grill. Forks and knives poke holes in the meat that can allow precious juices to drain out. If you must cut and peek to check doneness, make a small slit with a knife. 

9. Know when it's done 

For steaks, chops and chicken, poke the meat with your finger: If it feels soft and squishy, it's rare; yielding, medium-rare; only slightly yielding, medium; firm and springy, well-done. For large cuts of meat, use an instant-read meat thermometer (even barbecue pros use them). Just don't let it touch any bones, or you'll get a false reading. 

10. Let it rest 

When you grill a piece of meat, its muscle fibers contract and drive the juices to the center of the cut. Meat served right off the grill will taste tough and dry, but a post-grill rest allows the muscle fibers to reabsorb the juices, resulting in a tender and succulent cut. Larger pieces of meat, like leg of lamb and pork shoulder, need to rest longer than steaks and chops--for approximately 15 minutes. 

Eat Organic?

When Should Your Child Eat Organic?

By Woman's Day | Moments Of Motherhood 

mother and child in grocery store By Mandy Major 

Feeding a family is never easy. Putting the right foods i front of your brood takes time, money and thoughtfulness. But what exactly does rightmean? It's tough to know, given all the competing information about organic vs. nonorganic foods. "Buy most things organic if money's no object; but for most people, this isn't the case," says Bridget Swinney MS, RD, LD, author of Eating Expectantly,Baby Bites and Healthy Food for Healthy Kids. "I suggest families look at what their children eat on a regular basis and then look online to see how those foods rank in number of pesticides." Then, buy organic versions of the favorite foods that are high in pesticides and standard items for the rest. Or take a look at this cheat sheet from nutrition experts on which kid picks are worth buying organic-and which aren't. 

Buy Organic: Apples and Celery

Sliced apples and ants-on-a-log are quintessential kid food, but think twice before buying nonorganic apples and celery. These items absorb more chemicals and fertilizers than most produce. In fact, they're the top two foods on the Environmental Working Group's (EWG) Dirty Dozen list, which ranks produce for pesticide exposure. "When people think health food, they almost immediately think 'apples'," says Isabel De Los Rios, certified nutritionist and founder of  BeyondDiet.com. "Unfortunately, some apples are actually more harmful than healthy" because of the pesticide residues. Other popular children's foods in the Dirty Dozen to buy organic: strawberries, potatoes, grapes and peaches. 

Buy Non organic: 

Pineapple and Corn

As a rule of thumb, you don't need to buy organic produce with thick skins or peels. "They're less absorptive of chemicals and fertilizers," says Heather Stouffer, founder of Mom Made Foods. As a counter to the Dirty Dozen, the EWG created the Clean 15, highlighting produce that's the lowest in pesticide exposure. Sweet corn and pineapple hold the second and third slots, respectively (#1 goes to onions, which aren't a popular kid pick). Other conventionally grown, nutritious and child-friendly produce that made the Clean 15 list: sweet peas, mangoes, cantaloupe, watermelon and sweet potatoes.

Buy Organic: Milk

Unless your child has an allergy, he probably consumes a lot of dairy. And because some farms apply pesticides directly to cows' hides and feed their cattle pesticide-treated grains, it's important to serve organic milk, says Stouffer. Swinney, who recommends children drink two to three servings of milk daily, says, "Even if milk is low in pesticides, a child is getting at least 14 servings of it a week, so the pesticides add up." If your child eats a lot of yogurt and cheese, opt for organic with those too. De Los Rios adds that hormones such as rBGH (recombinant bovine growth hormone)-which extends the duration of a cow's milk production cycle-are another reason to consider buying organic milk. Though rBGH hasn't been proven to have harmful effects on children, "You'll greatly reduce your child's exposure to growth hormones and antibiotics," she says. However, Chris Galen, Senior VP of Communications for the National Milk Producers Federation, notes that both organic and nonorganic types of milk are heavily tested for quality and safe for kids to drink.

Buy Nonorganic: Bread

Between toast at breakfast and sandwiches at lunch, kids eat a lot of bread. In this case, though, organic doesn't always mean healthy. "The ingredients are much more important than whether or not the label says 'organic'," explains De Los Rios. "Many kinds of organic bread contain high amounts of sugar, processed oils and refined flour." She urges parents to look for brands featuring a short ingredient list with no added sugar. Whole-wheat, rice, spelt and millet breads all offer fiber and a rich mix of vitamins and minerals, thanks to the whole grains in each slice.

Buy Organic: Eggs

"The quality of an egg is only as good as the quality of the chicken that lays it, so it's crucial to serve your child only organic eggs," says De Los Rios. She asserts that organically raised birds deliver eggs that are higher in brain-boosting omega-3 fatty acids as compared to eggs that come from conventionally grown birds. Look for packages marked specifically as "organic," a term that's regulated by the USDA; "natural" and "cage-free" are largely unregulated terms.

Buy Nonorganic: Peanut Butter

Peanut crops are exposed to relatively high levels of pesticides, but by the time they turn into peanut butter the residues aren't significant. "I recommend buying conventional peanut butter because it has relatively low amounts of pesticides," says Swinney, citing a 2006 study by the USDA Pesticide Data Program. However, Stouffer adds, if your child eats a lot of PB&J sandwiches-or is the type to smear peanut butter on everything from apples to pretzels-consider choosing organic peanut butter for the healthier ingredients.

Buy Organic: Meat

Whether it's a beef burger or chicken nugget, organic is the way to go. "When purchasing meat and poultry, the extra cost per pound for foods with the label 'antibiotic- and hormone-free' is worthwhile. The USDA strictly regulates this language," says Stouffer. But why is it worth it to pay almost double? "Many scientists suspect that giving our livestock antibiotics to help them gain weight is contributing to the rise of antibiotic-resistant bacteria in people," says Stouffer. "When your child is sick with a serious bacterial infection, you need to know that the antibiotics are going to work."

Boost Every Type of Bad Mood

Foods That Boost Every Type of Bad Mood

Learn what to eat when you’re feeling 

stressed, cranky, sad and more

By Sarah Jio

While that tub of ice cream in the back of the freezer may be what you crave when you’re feeling blue, there is a long list of other (healthier!) foods that can cure a grouchy morning or a stressed-out afternoon. We talked to the experts to get the scoop on what to eat to make you feel better no matter what your mood.

Stressed: Eat Chocolate

The scenario: It’s Friday at 6:30 p.m. You’re hungry, tired and late for your dinner date. You were supposed to be out of work an hour ago, but your boss has asked you for a favor…again. The stress is building, so what can calm you down fast? Now’s the time to pull out the chocolate bar hiding in the back of your desk drawer. Experts say that chocolate—particularly dark chocolate—may help reduce the stress hormones that are swarming in your body. In fact, a recent study by researchers in Switzerland, published in the Journal of Proteome Research, found that eating just a smidge of dark chocolate 

(about 1.4 ounces) has the power to lower the stress hormones cortisol and catecholamines in the body, reducing your anxiety and giving you a better chance to get the job done

—and make your date.

Sluggish: Eat a Spinach Salad

Can’t concentrate? Trouble keeping your eyes open? Skip the coffee and have a spinach salad instead, says Joanna Dolgoff, MD, author of Red Light, Green Light, Eat Right. “Folic acid, or folate, helps your body to process and lower homocysteine levels,” says Dr. Dolgoff. “High levels of homocysteine are associated with damage to blood vessels, in addition to interfering with the flow of blood and nutrients to the brain. Impaired blood flow may leave you feeling sluggish or slow to process or recall information.” The best way to get a boost? Eat folate-rich foods like spinach and other leafy green vegetables as well as potatoes, fortified breads and cereals, beans, peas and mushrooms.

Cranky: Eat an Apple with Peanut Butter 

Did you snap at your kids…and the telemarketer on the phone? Crankiness can be a sign that your body needs fuel. Just be sure to refuel the right way: with foods that don’t leave you with a blood sugar crash an hour later, setting the crankiness cycle in motion all over again. To blast irritability, “eat combination foods at each meal and snack,” says Dr. Dolgoff. “Combination foods contain a carbohydrate in combination with either some protein or some fat. Carbohydrates are a great source of energy that quickly burns out. Adding some fat or protein will slow the digestion process, causing your sugar and energy levels to remain stable for a longer amount of time. A great example of a combination snack is an apple with peanut butter. The apple is your healthy complex carbohydrate and the peanut butter is a healthy fat. Combining these powerhouse foods tastes delicious and gives you energy that lasts for hours!”

Anxious: Eat a Salmon Burger 

Worrying about your finances, your marriage, your kids? If anxiety and worries are consuming your day, consider heading out to lunch with a friend. The conversation will do you good, and so will the meal—if you order salmon, which is one of the richest sources of omega-3 fatty acids, a nutrient that may help tame your anxiety. "Regular consumption of omega-3s has extensive research support for both the prevention and treatment of clinical depression. And there's growing evidence that omega-3s also help reduce anger and irritability,” says Stephen Ilardi, PhD, author of The Depression Cure. While there are plant-based sources of omega-3s, Dr. Ilardi says it’s best to stick with fish: “The specific form of omega-3 that most strongly boosts mood is found most abundantly in coldwater fish such as salmon, herring, sardines and mackerel,” he says.

Angry: Sip Green Tea

Maybe your neighbor’s dog barked all night long and kept you up or your coworker took credit for a project you worked on over the weekend. Whatever the reason for the grrrrrrs, if you need to calm down fast, consider sipping a cup of green tea, says Jacob Teitelbaum, MD, a researcher, nutrition expert and author of Beat Sugar Addiction NOW!Here’s why: “Green tea contains theanine, which calms you and helps you maintain clear concentration and focus,” he says. Green tea’s modest amount of caffeine won’t send you into an angry rage, either; it’s gentler on your body than coffee.

Sad: Eat Whole-Grain Cereal with Lowfat Milk

Need a happiness boost? While the source of your sadness could be work- or relationship-related, it also may have something to do with a deficiency of vitamin D in your diet. “This nutrient has many different roles in the body, one of which is to help in the production of serotonin,” says Dr. Dolgoff, explaining that serotonin is a neurotransmitter known as the “feel-good hormone” that can help you feel calm, relaxed and happy. If you’re low on vitamin D, you may be affecting your body’s ability to stabilize your mood and reduce feelings of depression. To boost your intake of vitamin D, turn to lowfat fortified milk, fortified cereals or mushrooms. “Depending on your diet, you may also need to take a calcium and vitamin D supplement,” adds Dr. Dolgoff.

PMS: Eat an Egg-Salad Sandwich

If your go-to PMS meal usually comes in the form of comfort food (mac ’n’ cheese, potato chips, ice cream) consider making an egg-salad sandwich instead. In the days before your period, it’s normal for women to begin craving carbohydrates, says Stella Metsovas, BS, CN, a nutritionist in private practice in Laguna Beach, California. And for good reason: Carbs help your body boost its serotonin levels, in turn helping you improve your mood. But avoid high-sugar, high-fat carbohydrates, like doughnuts or chips, which can leave you feeling sluggish—or worse, grumpy—after your blood sugar spikes, then drops. Opt for whole grains, such as whole-wheat bread, and for extra PMS-zapping strength, pair them with tryptophan-rich protein such as eggs, sunflower seeds or turkey, which may enhance the release of serotonin, adds Metsovas. An egg-salad sandwich on whole-grain bread offers the perfect carbohydrate-tryptophan combination. Try our favorite tip: Cut the mayo and mix your diced hard-cooked eggs with a teaspoon of fat-free or lowfat plain Greek yogurt and half a teaspoon of whole-grain Dijon mustard.

Foods That Help You Live Longer

 Foods That Help You Live Longer

Load up on health-boosting superfoods that combat breast cancer, heart disease and more

By Alexandra Gekas

If you’re tired of reading about must-eat superfoods that are hard to find—and even harder to pronounce; 

(hello, açai berry and quinoa)—take heart: 

Your pantry may hold more superpowered wonders than you realize! From chocolate and coffee to red wine and walnuts, the following eight amazing everyday foods can help improve your health.

Chocolate

Good news for all the chocoholics out there: Cocoa just might be one of the heart-healthiest foods around! A 2011 Harvard study found that organic compounds called flavonoids that are contained in cacao (the bean used to make chocolate) are associated with reduced blood pressure as well as improved blood vessel health, cholesterol levels and general blood flow. "All of these things are protective against heart disease," says Eric Ding, PhD, conductor of the study and a professor of nutrition and epidemiology at the Harvard School of Public Health. "But the HDL findings—the increase in good cholesterol—nobody knew about that until our study, as well as the improved blood flow." As good as that news is, it’s not a green light to eat any and every chocolate bar you come across. "Eighty percent of the chocolate we consume in this country is not healthy," says Joseph Maroon, MD, professor of neurosurgery at the University of Pittsburgh and author of The Longevity Factor. "It's pure sugar and doesn't have the flavonoids in it from the original cacao tree and bean." The experts we spoke to recommend snacking on two to four squares per day of dark chocolate that has at least 70% to 75% cacao, because it has more flavonoids. If you're not a chocolate fan, Dr. Ding and Dr. Maroon both recommend taking a 400 to 450 mg cocoa flavonoid supplement in lieu of eating squares. 

Coffee

While coffee has been widely touted for its health benefits, a recent study amounted to a small victory for male coffee drinkers. According to a 2011 Harvard study, coffee consumption has been linked to decreased rates of prostate cancer. In the study, men who drank six or more cups of coffee per day were found to have a 20% lower risk of developing prostate cancer and a 60% lower risk of developing lethal prostate cancer, according to researcher Lorelei Mucci, PhD, study author and associate professor of epidemiology at the Harvard School of Public Health. "We saw the same lower risk whether the men only drank decaf, only drank caffeinated or drank both, so it's something other than the caffeine," Dr. Mucci says. Though downing six cups of joe every day is probably too much for most people, rest assured that the study still found lower rates of prostate cancer in men who only drank one to three cups per day, compared to those who drank none at all. Get him in the habit by making a double batch when enjoying your morning brew. 

Watercress 

While it may not be the most popular leafy green, watercress has been associated with one very positive health impact for women: It may inhibit the growth of breast cancer tumors. Though only a small study was conducted, scientists at England’s University of Southampton reported in 2011 that a compound in watercress can "turn off" the signal that sends blood flow to a tumor, in essence stopping the tumor in its tracks. "All cancers develop new blood vessels, so if you interfere with the development of new blood vessels, you effectively impede the blood supply to the tumor," Dr. Maroon says. "A lot of the drugs [that treat breast cancer] prevent the tumors from making new blood vessels, and in that way, can slow, impede or eradicate the growth of some tumors." Although more research is needed, it’s safe to assume that adding this leafy green to your diet, whether as a sandwich topping or in salads, couldn’t hurt. 

Walnuts 

Most nuts are recognized as superfoods, thanks to a high concentration of unsaturated fatty acids, like omega-3s, which help lower cholesterol and decrease the risk of heart disease. However, a 2011 study indicates that walnuts might be the most super nut of them all. According to study author Joe Vinson, PhD, professor of chemistry at Scranton University in Pennsylvania, walnuts contain twice the amount of antioxidants per ounce as peanuts and almonds, two popular types of nuts consumed in the U.S. His research found that all nuts in general were better sources of antioxidants when compared to pure vitamin E (a type of antioxidant). But when walnuts were compared to peanuts and almonds, they were found to be better in terms of the "quality and quantity of antioxidants." According to Kari Kooi, RD, corporate wellness dietitian at The Methodist Hospital in Houston, that means walnuts can not only help improve cholesterol levels but also help manage your weight by providing satisfying heart-healthy fats and protein. 

Olive Oil 

Olive oil has long been associated with the heart-healthy Mediterranean diet, but it may benefit more than just your ticker. In a 2011 study, researchers analyzed the olive oil consumption of 7,625 French people 65 or older and found that those whose use of olive oil was "intensive" were 41% less likely to suffer a stroke compared with those who never consumed olive oil. "We can't infer which aspects of olive oil may prevent stroke," says study author Cécilia Samieri, PhD, a professor of epidemiology and nutrition at the University of Bordeaux in France. However, Dr. Samieri says, it’s possible that the oleic acid in olive oil decreases the absorption of saturated fats—and, ultimately, the chance of stroke. 

Apples

It looks like an apple a day really can keep the doctor away—especially when it comes to heart health. A 2011 study conducted by researchers at Florida State University compared postmenopausal women who ate 75 grams of dried apple a day to women who ate other types of dried fruit. The result? Women who ate the dried apple saw a 23% drop in their LDL ("bad") cholesterol, as well as a 4% increase in their HDL ("good") cholesterol. What’s more, the additional 240 calories derived from the dried apple slices didn't cause participants to gain weight—the apple group actually lost an average of 3.3 lbs over the course of the year in which the study was conducted. Although dried apples were used in the study, eating the equivalent amount of fresh apples is believed to produce similar results. 

Whole Grains 

New research may make you think twice before buying that loaf of white bread. Foods that contain whole grains and bran, like stone-ground whole-grain bread, brown rice and old-fashioned oatmeal, can help protect against coronary heart disease and aid in digestive health. They also improve insulin sensitivity, which can help better control your sugar levels—a vital factor for diabetics. A 2010 study found that the intake of whole grains was associated with a 16 to 31% overall reduction in the risk of dying from any cause in participants with type 2 diabetes. "Whole grains can slow the absorption of cholesterol, just like some of the drugs that you take [for high cholesterol] do,” says Dr. Maroon. In essence, by improving your overall cholesterol count, you can help lower your risk of heart disease. 

Red Wine 

What could be better than chocolate being good for you? Red wine! (In moderation, of course.) According to a 2011 report from the University of Florida, which reviewed several studies on resveratrol—a polyphenol compound that is naturally found in red wine—it may have "anti-aging, anti-carcinogenic, anti-inflammatory and antioxidant properties." It is important to note that the studies were conducted on laboratory animals, but there is plenty of anecdotal evidence to support the claim. The key is in the polyphenols, which Dr. Maroon says, “can reduce inflammation…increase HDL and lower LDL [cholesterol levels], have a mild to modest effect on blood pressure, dilate blood vessels to improve blood flow to the brain and heart, and lower insulin resistance," which helps prevent type 2 diabetes. However, that doesn't mean you can drink a bottle of wine every night with dinner. "I don't encourage people to drink alcohol who haven't in the past [or who suffer from alcoholism]," says Dr. Maroon. "What I do say is one glass of wine for women and no more than two for men [per day] is healthy.” Though wine is no fountain of youth, it can help delay the body's aging process.