Good Tuesday!

Good morning everyone,
I just noticed yesterday's post was full of typographical errors. Sorry, I really shouldn't post before I have that first cup of coffee! Johnye keeps finding great articles about how bad caffeine is for me but I just can't function without it!

Another reminder of the training on .saturday. Please call Krystal if you plan to attend or need transportation. Also, if you know someone who normally attends, please give them a call. We need to spread the word!

Hope you have a great day!
Dr. Janet

Tuesday update

Good morning everyone,
Monday came early! I certainly had the feeling that the vacation might not be worth the hard work when I returned. Don't forget this is iPad weekend at the .center. If you are in the iPad 1 group, this weekend will be learning about Google speak and speech to text features. Come Jin us for a good time!
Call Krystal!
Until tomorrow,
Dr. Janet

Tummy smart

4 ways to outsmart your stomach By Jessica Girdwain

Your stomach knows what time it is. That's the new finding from Australian researchers, who discovered that your gut has its own circadian rhythm, much like the one that governs sleep and wake times. When you eat, your stomach stretches out, which activates nerves in your tummy. And how these nerves respond depends on the time of day, says study coauthor Amanda Page. During the day, the nerves are less sensitive, so you can eat more. "The stomach needs to be much fuller before these nerves send signals to the brain that you're done eating," says Page. At night, it's the opposite: The nerves are more sensitive and signal fullness quicker.

So who cares? Your weight does. Disrupting this rhythm may be one reason why people who work overnight shifts-and therefore eat more during the night and less during the day-have higher rates of obesity than those who clock normal hours. Eat more, stay full longer, and still lose serious weight with these 7 Ways to Outsmart Hunger. The research is still in its very early stages, but it might mean that we can maximize timing of food intake to control weight gain. Other studies, however, have shown that when-and what-you eat at certain times matters: Wake up with protein: When people ate a high-protein breakfast like eggs, they were less hungry in the morning and reduced their food intake at lunch compared to a low-protein like pancakes and syrup, found a University of Missouri study. Lunch before 3: A study in the International Journal of Obesity found that eating your biggest meal-in this case lunch-before 3 p.m. may help you lose more weight compared to eating later in the day. From the oil on your salad to the marinade on your meat, follow these 5 No-Brainer Food Prep Tips That Help Your Health. Add even more protein: Eating a 160-calorie snack that included 24 grams of protein three hours after lunch reduced hunger, upped fullness, and helped prevent overeating, according to another University of Missouri study. Try 1 'cup' of low-fat cottage cheese in the afternoon-it packs about 28 grams of protein and 163 calories. Stop early: Limiting the time you spend eating to an eight-hour period per day helps prevent obesity and diabetes, per research in Cell Metabolism. That's also the premise behind The 8-Hour Diet. Pick up a copy and trim your waistline by cutting back time at the table.

Falls related to arthritis

Falls also a problem for middle-aged with arthritis Published May 02, 2014

 Falls are just as much of a problem for middle-aged adults with arthritis as they are for older people, a new government study shows. In a telephone survey, about a third of adults 65 and older with arthritis said they had taken a tumble in the last year. But slightly more of those aged 45 to 64 reported falling.

More of the middle-aged group reported being injured from falls; 17 percent compared to 12 percent in the older group. Thursday's report was issued by the Centers for Disease Control and Prevention. About half of Americans 65 and older complain of arthritis symptoms like joint pain and stiffness. Nearly a third of middle-aged people have arthritis. The number of has been growing, mostly because of overweight baby boomers. Arthritis can make it harder to balance and it can sap lower-body strength, contributing to falls. Walking and moderate physical exercise is recommended for those with arthritis to keep symptoms from getting worse, said the CDC's Kamil Barbour, the study's lead author. The report is based on a 2012 survey of 339,000 people ages 45 and older.

Anger can kill

10 things you should never do when you're angry By Linda Melone Published May 03, 2014

Getting into a heated argument doesn't just put you in a bad mood. It can also compromise your ability to perform everyday tasks-like driving-in ways that could be dangerous for you or the people around you. Here, top experts discuss what you should never do when under the influence of anger, with tips for regaining your composure. You shouldn't sleep on it The saying "never go to bed angry" is valid advice. Going to sleep may reinforce or "preserve" negative emotions, suggests a study in the Journal of Neuroscience, which found that sleep enhances memories, particularly emotional ones. "We are learning that sleep seems to help us process and consolidate information we acquire while we are awake," said Dr. Allen Towfigh, a New York City-based board certified sleep medicine doctor and neurologist. So going to bed after an argument will likely cause that experience to be consolidated more effectively than if you went on to remain awake for that same eight-hour period, Dr. Towfigh said.

You shouldn't drive Operating a motor vehicle when you're enraged can be dangerous. Research shows that angry drivers take more risks and have more accidents. "When you're angry, you're primed for attack, so it's not a good time to jump in a vehicle," said David Narang, a clinical psychologist in Santa Monica, Calif. "In addition, anger gives a person tunnel vision-you stare straight ahead and may not see a pedestrian or another car coming into your peripheral vision crossing the street. If you must drive when angry, Narang suggests opening your eyes purposefully and looking around you to avoid tunnel vision.

You shouldn't vent Getting anger off your chest sounds like a good idea, but it may actually make matters worse. In fact, people who simply spent five minutes reading another person's online rants became angrier and less happy in a study published in the journal Cyberpsychology, Behavior and Social Networking. An earlier study also showed that venting anger by hitting pillows not only increased anger at that moment but made aggressive behavior more likely in the future. "They feel validated in what they're saying by venting," Narang said, "but they're not less angry.

You shouldn't eat
Soothing your anger by reaching for food can backfire in a couple of ways, says Kathy Gruver, author of "Conquer Your Stress With Mind/Body Techniques. "When we are angry, we often make unhealthy food choices," she said. "No one ever reaches for broccoli. We go for the high-sugar, high-fat, carbohydrate-loaded comfort foods. In addition, a heightened state of emotions sparks the fight or flight response, where the body thinks it's in danger. In such a state, digestion takes a backseat to the "emergency" at hand and does not function optimally, Gruver said. This may result in diarrhea or constipation.

You shouldn't keep arguing Staying in the conversation when you have difficulty modulating your anger makes it likely you'll say things you'll regret, Christine M. Allen, psychologist and coach from Syracuse, NY, said. "If it's possible you will say hurtful things that you'll regret and can't take back, ask for a 'time out' with intention to come back to the conversation," she suggested. You may need 10 minutes or 10 days. "It's the willingness to come back to the conversation and initiate that is key," Allen said. Use the time out to actively calm the mind and the body so that you express yourself in a more mindful, intentional manner.

You shouldn't post about your conflict on Facebook When you're angry, broadcasting your feelings to your friends and family on Facebook and other social networks will more than likely come back to haunt you, Narang said. "Posting something publicly can't be taken back," he said. You shouldn't write emails The same applies to sending an angry email-you can't take back a heated rant after you hit the send button. If you can't resist writing down your angry thoughts, jot down your feelings in a Word document, Allen said. "This way you can't send it hastily and can still safely clear out your feelings.

You shouldn't drink alcohol Reaching for a glass of wine to calm yourself down after an angry encounter often does the opposite, Narang said. "Alcohol makes it more likely you'll act out your anger because it removes impulse control. Alcohol lowers inhibitions by acting on the frontal lobes of the brain, which are responsible for controlling the impulses that prevent us from giving in to urges to harm others or ourselves. "This may lead to more permanent destruction by doing things you'll regret, all from a temporary emotion," Narang said.

You shouldn't ignore your blood pressure The risk of a heart attack and stroke increases in the two hours following angry outbursts, especially among former heart attack patients, according to a study from the European Heart Journal. Heart attack risk increased nearly five times and stroke risk rose by three times. "If you're prone to high blood pressure, one of the smartest things to do when angry is to check it," says Dr. Bradley Bale, author of "Beat the Heart Attack Gene: The Revolutionary Plan to Prevent Heart Disease, Stroke, and Diabetes. "Individuals who become angry should know how their blood pressure responds. If it's going up, they need to work diligently to manage their anger with exercise, better sleep, and bio-feedback techniques.

You shouldn't ruminate Obsessively thinking about ways the other person harmed you or was unfair to you-known as rumination-does not resolve anything, Allen said. If you find yourself on the receiving end of someone else's anger, you may be able to calm them down by first keeping your own cool, Narang said. Start out talking to the angry person in a manner that matches his or her level of emotion and then gradually become calmer and steadier as you speak to them. "This leads them to a calmer place," Narang said. This article originally appeared on Health.com.

Saturday, May 3

Happy Saturday everyone,
It is a beautiful day in the desert! The low humidity is such a treat! Unfortunately, work calls and I must return to see all of you....but it is a temptation to stay just a few more days!

Next week is iPad one at the center. Call Krystal. See you soon.
A special thanks to Bob and Johnye for keeping this going during my vacation. They do a great job and I could not do this alone!
Until tomorrow,
Dr. Janet

Bloating

Best and worst foods to avoid bloating By Charlene K. Petijean Published May 01, 2014

Let's talk about something uncomfortable: gas and bloating. Most of us pass gas anywhere from 12 to 25 times a day, according to Brigham and Women's Hospital, and surveys show that abdominal bloating affects up to 30 percent of Americans. "Having a perfectly flat stomach all the time isn't normal," said Health contributing nutrition editor Cynthia Sass, MPH, RD."After you eat and drink, food and liquids take up space inside your stomach and intestines, and that means some expansion. A ballooned belly doesn't necessarily indicate that something is wrong with what you eat, but if your abdomen is too swollen to squeeze into your jeans, you may want to identify the belly bloaters in your diet.

Health.com: 11 Reasons Why You're Not Losing Belly Fat Worst: Broccoli, cabbage, kale Kale, broccoli, and cabbage are cruciferous vegetables, which contain raffinose - a sugar that remains undigested until bacteria in your gut ferment it, which produces gas and, in turn, makes you bloat. But don't shun those healthful greens just yet. "Consistently eating nutrient-rich, high-fiber foods leads to having a stronger, healthier digestive system that's less prone to bloating," Sass said. So keep eating the green stuff, but keep your portions in check. And if you absolutely can't part ways with even a gram of your kale, steam it: "Cooking any vegetable softens the fiber and shrinks the portion as some of the water cooks out, so it takes up less space in the GI tract," Sass said. It won't eliminate or prevent bloating altogether, but it may make your veggies easier to digest. Worst: Legumes It's probably not news to you, but beans, along with lentils, soybeans, and peas are gas-causing foods. These little guys are basically bursts of protein in a pod, but they also contain sugars and fibers that our bodies can't absorb. So when legumes reach the large intestine, your gut bacteria take the lead and feast on them. This process leads to gas and can balloon out your waist. Combine legumes with easily digestible whole grains, like rice or quinoa. Your body will eventually get used to them. "If you eat fruits, veggies, nuts, whole grains, and beans often, they won't bother you as much as if you eat them sporadically," Sass said.

 Health.com: Best Superfoods for Weight Loss Worst: Dairy If you feel gassy after a few slices of cheese or a bowl of cereal with milk, you may be lactose intolerant, which means your body lacks the necessary enzymes to break down lactose (the sugar found in dairy products). That can cause gas to form in the GI tract, which may trigger bloating. So before all that gas gets to you, steer clear of dairy products and opt for the many lactose-free or nondairy alternatives out there. The American Gastroenterological Association (AGA) also suggests the use of lactase tablets like Lactaid, which help people digest foods that contain lactose. Worst: Apples An apple a day may save you a trip to the doctor's office, but it does not keep the bloat away. High in fiber, apples also contain fructose and sorbitol, sugars found in fruits that many people can't tolerate, Sass said. The result? You guessed it: gas and the inevitable puffy feeling. Apples are a great snack, however: One fruit provides an average of 4.5 grams of protein and around 10 percent of your daily vitamin C requirement, so don't give up on them altogether. "Eating apples specifically has been linked to a lower risk of heart disease and respiratory problems, including asthma, bronchitis, and emphysema," Sass said. Eat them in moderation and separately from meals, and time your eating right: "If you'll be wearing a form-fitting outfit or bathing suit, you might not want to reach for an apple," Sass said. Other fruits that bloat: pear, peaches, and prunes. Worst: Salty foods Eating high-sodium foods can trigger water retention, which can balloon you up, Sass said.

Avoiding sodium isn't as simple as steering clear of the saltshaker, however. The CDC reports that about 90 percent of Americans consume more sodium than is recommended for a healthy diet (2,300 mg per day for most people, and 1,500 mg for adults over 50, and people with diabetes, high blood pressure, and high risk of hypertension). Sodium sneaks its way into most processed and packaged foods, including soups, breads, and these other surprisingly salty foods. That makes it very difficult to avoid. When and if you do succumb to salt, drink a lot of water to help flush it out.

 Health.com: 13 Foods that Are Saltier Than You Realize Best: Cucumber People use cucumbers to reduce puffiness under their eyes-and you can eat them to do the same thing for your belly. The vegetable contains quercetin, a flavonoid antioxidant that helps reduce swelling, says Sass. "Cucumbers have been shown to inhibit the activity of pro-inflammatory enzymes," she adds. So slice it up and eat it as is, or swap sugary drinks with a glass of cucumber water. Best: Bananas Foods rich in potassium-like bananas, plus avocados, kiwis, oranges, and pistachios-prevent water retention by regulating sodium levels in your body and can thus reduce salt-induced bloating. Bananas also have soluble fiber, which can relieve or prevent constipation. "Bloating can also be caused by constipation," Sass said. "If you're not able to eliminate waste in the GI tract, you become 'backed up' so to speak, which can lead to a bloated look. Best: Papaya The enzyme contained in papaya (papain) helps break down proteins in your GI system, which makes digestion easier. Sass says that the tropical fruit also has anti-inflammatory properties, as well as fibers that support a strong digestive tract. Eat papaya whole and fresh or blended into a smoothie Health.com: 24 Fat-Burning Ab Exercises (No Crunches!) Best: Asparagus Asparagus is an anti-bloating superfood. Sure, it makes your urine smell, but it also makes you pee, period-helping you flush all that excess water, thus relieving any discomfort and bloat. It also contains prebiotics, which help support the growth of 'good' bacteria, according to Sass. This helps maintain a healthy balance in your digestive system to prevent and/or reduce gas. Finally, the vegetable contains soluble and insoluble fibers, which helps promote overall digestive health. Best: Yogurt with probiotics Get some of those good bacteria into your gut! Called probiotics, they help regulate digestion and champion the overall health of your digestive tract. Sure, you can take probiotic supplements, but you may as well get a breakfast out of it. So eat your bloat away with a yogurt that has active cultures. You can sweeten it with a little honey, jam, or granola. Best: Fennel seeds Fennel is a digestive tract savior. The seeds have a compound that relaxes GI spasms, which allows gas to pass and relieve bloating, says Sass. You can find fennel and fennel seeds in breads, sausages, and other meat dishes. You can also chew on the seeds directly or sip on a fennel tea at the end of a meal. Best: Ginger Ginger is a go-to home remedy for colds, achy muscles, cramps, and seasickness. Add bloating to the list-ginger is a natural anti-inflammatory and an all-star digestive aid. It soothes the digestive system and relaxes the muscles of the digestive tract, which can relieve bloating, Sass said. It also contains an enzyme that absorbs proteins, thus reducing protein-induced puffiness and gas. Fresh ginger can be added to smoothies and salad dressings, and it adds tons of flavor to recipes like these. You can also make homemade tea. Best: Peppermint and chamomile tea If you're feeling stretched out after dinner, you can sip on a hot 'cup' of peppermint or chamomile tea. Both kinds relax GI muscles to help dissipate the gas that causes your stomach to bloat. Aside from improving digestion, chamomile can also soothe and relax, which can help ease any sort of stomach discomfort. This article originally appeared on Health.com.