Hormones

How to mange 3 hormones that can influence weight loss 

By Dr. Jennifer Landa 

Published December 30, 2014 FoxNews.com 

 It's as old as time: The urge to get into better shape in the New Year. Something about a fresh calendar year and a clean slate beckons you to the gym with hopes of new beginnings, healthier living, and maybe even those washboard abs you've never quite been able to make happen. If you're like the millions of Americans who purchase new gym memberships in January, you may be brimming with motivation right about now- which is great! Ride that wave of willpower. But it's not just what you eat and how much you exercise that matters; understanding your hormones and how to work with them is a huge part of weight loss success. 

Before you embark on your new year's weight loss plan, get to know the three most influential hormones that are crucial to slimming down- and how to get them on your side.

 Ghrelin 

Produced in your stomach, ghrelin is your hunger hormone. If you skip a meal, your ghrelin levels rise and make you ravenous, making it nearly impossible for you to resist the next food item you see. For these reasons, skipping breakfast to shave some calories off the day is a big mistake if you're on the weight loss train; ghrelin is high in the morning after you've fasted all night, so you really need to fuel yourself first thing to keep it in check. And fueling with the right food is just as important as fueling, period: A study published in the journal Clinical Science showed that a high protein meal lowers ghrelin levels significantly more than meals high in fat and carbohydrates. So focus on a high-protein breakfast, such as casein and whey-free protein shakes, and veggie omelettes. And don't stop at breakfast- aim to get at least 20 grams of protein at lunch and dinner to keep ghrelin low after each meal. 

Leptin 

Leptin is your helpful sidekick on the weight loss journey; you want no shortage of this hormone if your goal is to drop a pant size or two. It's an appetite suppressor, telling you when to stop eating. But a little known fact about leptin is that this hormone's effects in our bodies decrease with age. The older we get, the more likely we are to have leptin resistance, which is when our bodies don't respond to leptin's signals (so your brain doesn't get the message to stop eating). To raise your levels of leptin and increase your sensitivity to this hormone, eat a diet rich in omega-3 fatty acids and boost your intake of foods that contain Eicosapentaenoic acid (EPA), which has been shown to stimulate the production of leptin. Try wild salmon, mackerel, and sardines. Lack of sleep also lowers leptin and increases ghrelin, bringing on the urge to eat more, so be sure to get at least seven and a half hours of shuteye. 

Cortisol 

Stress and cortisol go hand in hand, and cortisol and belly fat go hand in hand. Anytime you're faced with a stressful situation, your body pumps out cortisol to meet the challenge. Cortisol encourages your body to hold on to visceral fat- that spare tire around your waist- and it also drives you toward sweet and salty foods to quell the tension you feel (they release pleasure-inducing chemicals in the brain). To counteract cortisol's fat-storing effects, cut down on your coffee consumption and steer totally clear of it when you're feeling stressed. Caffeine taps your adrenal glands to release cortisol, which can be helpful before an interview or big presentation since it sharpens your focus. But when you mix caffeine with stress, your cortisol levels jump higher and stay high for longer. One study out of the University of Oklahoma showed that consuming 2 and a half to 3 'cup's of coffee while under mild stress caused cortisol to jump 25 percent- and remain high for 3 hours. Another cortisol-lowering tip: Make it a point to surround yourself with positive people who make you laugh! Simply anticipating a laugh has been shown to lower cortisol levels. 

Once you understand how these three hormones work, you can make it easier for your body to drop excess weight, and suddenly your weight loss quest becomes less painful for you. Why starve if it's just going to raise your ghrelin levels and make it harder to resist bad food choices? And why not find more time for that funny friend if she's a secret weight loss weapon? As you move forward with your healthier intentions this year, the most important thing is that you believe you deserve to look and feel better. You deserve that leaner body, a more nutritious diet, a healthier heart, better energy and the many other gifts that come from making and honoring that commitment to yourself. Only good will flow from there. Here's to a lean 2015! 

Dr. Jennifer Landa is Chief Medical Officer of BodyLogicMD , the nation's largest franchise of physicians specializing in bioidentical hormone therapy. Dr. Jen spent 10 years as a traditional OB-GYN, and then became board-certified in regenerative medicine, with an emphasis on bio-identical hormones, preventative medicine and nutrition. She is the author of "The Sex Drive Solution for Women. Learn more about her programs at  www.jenlandamd.com .

Resolutions

New Year's resolutions may be more procrastination than motivation 

Published December 29, 2014 

People seeking to get or stay fit in 2015 might do better to start today rather than rely on a New Year's resolution to shape up tomorrow, fitness experts say. Losing weight and getting fit and healthy are among the top five resolutions every year, even though most of winter's great expectations wither by spring. 

 "The New Year's resolution is a kind of grand, glorified, long-term goal that people, for societal reasons, tend to begin on the first day of the calendar year," said Gregory Chertok, a sports psychology consultant with the American College of Sports Medicine. Goals set because people feel they should make them tend to be pressure-filled, unrealistic and less likely to be accomplished, he says. "'I'd like to cut down on junk food a little bit,' is a goal more likely to be accomplished than 'I'll completely revamp my lifestyle,' which is the kind of goal we set as a New Year's resolutions," Chertok said. While about 45 percent of Americans make New Year's resolutions, only about 8 percent succeed, according to a University of Scranton study published in the Journal of Clinical Psychology. 

Dr. Michele Olson, professor of exercise science at Auburn University Montgomery said a resolution can be a way of putting off what can be done today. "If there is a fitness need, such as to increase strength or decrease body fat, I say, 'Let's make a plan now,'" Olson said, adding that what is essential is to set a long-term plan with short-term goals. "This is why athletes stay in shape year-round. They have a program scheduled and planned over an entire year with variation, rest days, more-intense and less-intense workout periods," she said. "It's like one's job: there's very little vacation time. 

Dr. Cedric X. Bryant, chief science officer of the American Council on Exercise, said the New Year may be the worst time to make a lifestyle change. "For many it's the busiest, most hectic time," he said, "and most people have an all-or-nothing mentality. Bryant said people who succeed focus on progress, not perfection, and plan for the inevitable slip-up. "People don't take time to celebrate the little successes," he said. "Because they're so focused on, say, an arbitrary weight goal, they don't notice that they are sleeping better or feeling less anxious. Chertok suggests setting goals that don't depend on the calendar to achieve the best results.

Happy Monday

Happy Monday everyone!
A two week break was needed but boy am I off track! I sat down to check the blog and discovered I forgot! So sorry everyone.  I know some of you like to read the blog with your MORNING coffee.

We have been busy. We have delivered food, meds, and equipment during the past week. Tomorrow Barbara, Cindy and I will get together and plan for the month of January. That is just hard to say.....time seems to just fly....

The weather appears to be gearing up for a typical Arkansas winter. Be sure you have clean filters, check anything gas for leaks and have some type of back up heat source. I have the little electric heater in case the furnace dies and a kerosene heater if the power fails. The kerosene is very effective and keeps the house comfortable. You just have to remember to have some ventilation. I try very hard  not to use the kerosene at night.

Make plans for bad weather in the next few weeks. Take care and we will meet back here tomorrow!
Dr. Janet

Health related apps are booming

By Christina Farr

SAN FRANCISCO (Reuters) - For years, Google Inc's commerce chief, Stephanie Tilenius, held a demanding job and helped oversee the medical care of her parents, an experience that led her to leave the Internet search giant in 2012 and start a company to help patients combat chronic disease. 

Earlier this year, Tilenius' company launched Vida, a mobile app that lets patients consult with a team of professionals, including doctors, nurses and nutritionists, from their smartphone. The program costs $15 a week and includes reminders to take medication. Caregivers and family members can request access to the app to keep up to date with a patient's progress. 

Tilenius said her father, who eventually died from heart disease, could not afford regular medical consultations that could have helped him lose weight and manage stress. 

"There was a total lack of resources on my parents' side," Tilenius said in an interview. 

A growing number of high-level Silicon Valley executives from the "sandwich generation” - those who are simultaneously caring for children and parents - have left their jobs to launch mobile and digital health startups. In interviews with Reuters, many say they have been prompted by their experience of helping aging parents with one or more chronic conditions, and the discovery of how the U.S. healthcare system fails to serve them. 

Some say they are finding both customers and partners in the large technology employers where they once worked. 

INFLUX OF SILICON VALLEY EXECS

After a similar experience caring for an ailing parent, fellow Google employee Munjal Shah left the company in October 2011 to develop an app called Hi.Q, which aims to improve people's health knowledge. Groupon Inc's former product development chief, Suneel Gupta, quit his job in December 2012 to start a nutrition app called Rise and support people like his parents, who struggled with diabetes, cancer and obesity. 

Caring.com, a community forum and information provider for caregivers, was started by Andy Cohen, who said he was inspired to leave his job as a vice president at SuccessFactors after his parents fell ill. SuccessFactors, which makes talent management software, was acquired by SAP SE in 2011. 

The infusion of Silicon Valley entrepreneurs into healthcare is already making an impact by advancing the "triple aim of better care at lower cost, with better service," said Aneesh Chopra, the former chief technology officer for the United States and now the co-founder of a startup called Hunch Analytics. 

In the past, it had been tough to recruit talent from the largest tech companies to tackle healthcare issues, said Missy Krasner, managing director for health and life sciences for Box, a cloud computing company.

"The view is that health is very insular and regulated," said Krasner, who previously worked at Google Health.

The division aimed to store personal health records but shut down in 2012 after it failed to gain much traction. 

Since 2012, Google has pushed more deeply into health and aging with wearable tracking devices. It backs a biotech initiative called Calico to research and potentially combat diseases the afflict the elderly, in partnership with drugmaker AbbVie Inc. Apple Inc has also announced plans to move into healthcare, with an initial focus on fitness and wellness. 

EXTENDING BENEFITS

For engineers and entrepreneurs looking for a new market to serve, caring for an aging parent can open their eyes to the dysfunction in healthcare, said Bryan Roberts, a health-technology-focused partner at Venrock. 

Interest in backing such projects has grown. In June,

funding for digital health companies had reached a record $2.3 billion, surpassing the previous total of $1.9 billion for 2013, according to venture firm Rock Health.

Tech companies are also exploring ways to offer their robust health benefits to employees’ extended families, including parents, as a retention tool in a competitive market for hiring.

Twitter Inc said it let employees add one additional person to their health plan - typically a parent – in 2014. For the coming year, Twitter will cover family, dependents and domestic partners, a spokesman said. Those who extended benefits to parents in 2014 would be grandfathered in from the previous policy.

Two sources familiar with companies' HR and benefits plans, who asked to remain anonymous, said Facebook Inc's benefits team is also exploring extending health perks to employees' parents to include more virtual medical services than what is available on the government's Medicare program for the elderly. 

Facebook said it provides benefits for employees at all life stages.

The newest startups, including Vida, are gleaning business and talent from the companies they left. Tilenius said large employers are interested in offering her app to employees and their parents. 

Digital health startup Grand Rounds Health connects patients with medical second opinions. Chief Executive Officer Owen Tripp, a serial tech entrepreneur, cites unexpected demand from benefits managers at tech companies for the service, which can be extended to employees’ parents.

Grand Rounds and Vida declined to name specific customers as the deals are still in the works.

"Employees need ways to stay in the loop about their parents’ care," said Tripp. "For employers, it's often about keeping people in the job for longer."

(Editing by Michele Gershberg, Edwin Chan and Matthew Lewis)

Get a new phone?

Selling or giving away your smartphone this season? Prep your device properly with this handy game plan.

 by Brian Bennett and Lynn La December 26, 2014 8:00 AM PST 

Whatever phone you have, be sure to follow these steps before deciding to part with it. Before you retire your trusty old smartphone in favor of something shiny and new, think twice about tossing it away blindly. In addition to all the precious digital entertainment and media your handset has accumulated, it also holds a wealth of sensitive personal data that you don't want disappearing or falling into the wrong hands. 

From meaningful photos to vital emails and text messages, failing to prep your cast-off device properly before donating or selling it can mean the loss of precious memories, or exposure to serious security and privacy risks. To avoid potential trouble, follow these few simple steps so you can kiss your unwanted smartphone good riddance while maintaining a little peace of mind. Grab your contacts and go Thanks to Apple iOS, Google Android , and Microsoft Windows Phone's heavy use of online servers and clouds, storing and backing up basic personal information such as contacts and calendar appointments is a snap. And moving between like devices (iPhone to iPhone, for example) is especially easy. Just make sure your latest account info has been synced recently with your Apple ID, Google, or Microsoft Outlook account. Then, migrating data is as simple as punching in your particular account details into your new handset. Back dat (data) up on iOS, Android, and Windows Phone. 

Transitioning between handsets of differing platforms is a little more complicated, but not terribly so. Moving to an Android phone is simple if you use a Gmail account as your primary repository for contacts and calendar details. If Apple's iCloud is where your info lives, you'll have to port your address book and digital schedule over manually (likewise if you're coming from a Microsoft Outlook account). 

Pivoting from an Android device to an iPhone or Windows Phone and dragging your contacts and appointments in tow will likely be less of a challenge. You can simply sign in on your gadget with your Google account, then let it do the work. Pushing personal Android information directly to an iCloud or OneDrive account, however, requires third-party software. 

 Back up your apps and data Contacts and calendar data isn't too tricky to migrate from an old phone to a new one. Porting over all your beloved apps and their linked information, however, requires stronger medicine. This is particularly the case with Android since the operating system's built-in backup feature only saves which apps you've installed, not the full snapshot of all the information they have accumulated. Don't worry, though; many software solutions can tackle this task with ease. I personally suggest Helium, which is just a free download away, plus it doesn't require your phone to be rooted to work. 

Backing up iPhones is easy in iTunes. Thankfully, on the iOS side of the house, creating a complete image of your iPhone's software is a piece of cake. Just use iTunes ' inherent abilities, plus your Mac , to perform the task. Here's everything you need to know to get it done . Transfer your media (music, photos and video) Apple iCloud, Google Plus and Microsoft OneDrive services offer the option to push photos, music and even video that lives on your phone, to online servers. That said, sometimes the old school manual approach is best. If you're not sure if all your multimedia files made the flight up to the Web, just drag and drop them yourself. On an Android and Windows Phone handset, do this by connecting to a free USB port on your PC. Once the phone appears as a drive in the file explorer, simply drill down to the camera (likely called DCIM for Android devices) and music folders to grab what you need and place them where you'd like on your computer. All iPhones use a similar method, but through the iTunes desktop software instead. 

Snip snap: If your SIM card has to be a different size, a quick trim can do the trick.  All GSM phones require SIM cards to function, and if you're sticking with the same GSM carrier (AT&T , T-Mobile) then swapping handsets is simply a matter of switching SIMs. One key bit of knowledge frequently overlooked is what types of SIM cards you're working with. Specifically, what size your current SIM card is and what size your new phone accepts. For example, most recent handsets use micro-SIM cards, while many cutting-edge smartphones (including the Apple iPhone 6 and Motorola Moto X ) use a nano-SIM. If you're migrating from a mini-SIM to a micro-SIM you can just cut the card down -- that is, if you own the right tool. You can go from a micro-SIM to a smaller nano-SIM yourself, too, but since there's less room (card plastic) to work with, there's more room for error. Of course, the easiest way is to get a new SIM from your carrier, which costs about $15. 

Every smartphone, whether it be an iPhones, Android device, Windows phone, or BlackBerry, lets you perform a factory reset. It's a way to wipe the device's memory clean of installed apps, photos, videos, email accounts, personal accounts -- everything. You even have the option to scour any data living on an installed SD card, though I suggest you physically remove it and take it with you. 

 For those who are extremely paranoid, you can take the extra step of linking the wiped phone to a dummy account, then conduct another factory reset. This increases the likelihood that would-be miscreants might only have access to the most recent software and your decoy image, not your real data.

Think I will try this!

New coffee promises restful night's sleep 

Published December 22, 2014  

Two blends promise a restful night's sleep.  Most people drink coffee to stay alert but a new brews claims it can help java lovers get to sleep quickly and stay asleep. Counting Sheep Coffee features a unique blend of decaf beans and approximately 176 mg valerian root, a natural sedative found in many herbal sleep aids. 

 In addition to promoting more restful sleep, valerian root also purportedly helps ease anxiety, relaxes muscles and aids restlessness. The herb is native to Europe and Asia. "The decaf market was 10 percent of the coffee market. That's a huge number of people drinking decaf to begin with," Deland Jessop, co-founder of Counting Sheep Coffee, told the Boston Globe. "We don't know exactly how big. But the decaf market is worth billions of dollars, so there is space there. 

Jessop says he came up for the idea for a sleep-inducing blend because his wife loves coffee but is so sensitive to caffeine that she can't even drink decaf in the afternoon. After trying chamomile and lavender, which are often used in teas that promote restfulness, the team found adding valerian root did not significantly alter the taste of the coffee--but still worked as a calming agent. 

Counting Sheep is currently available in two varieties: the bolder '40 Winks' (formerly original 'Bedtime Blend') and 'Lights Out! which has more added valerian for a quicker feeling of drowsiness. So what's the buzz on this bedtime beverage? "It doesn't taste like coffee, it's more like a coffee scented tea," one taster at the New York Daily News commented on the Bedtime Blend. On Amazon, reviews on taste are mixed, but mostly positive , with most supporting the claim that they do make you sleepy. "I am shocked to see anything negative about this product...You don't pass out or anything, just slowly feel drowsy and relaxed, and for those of us who adore coffee, it's a great new way to enjoy the beverage," wrote A. Macintyre. 

The Lights Out! reportedly tastes like Starbucks Pike Place Roast and induces drowsiness about 20 minutes after drinking. But like many sleep aids, both blends may cause morning grogginess. Counting Sheep Coffee is available on Amazon.com and select retailers throughout the country in 12 oz. pre-ground packages and individual K-'cup's for Keurig machines. 

Merry Christmas

Merry  Christmas everyone,
I hope each of you are surrounded by family, friends and good food at this time. We all have so much to be thankful for during this holiday season. I am eternally thankful for the help and support of Bob and Johnye with the blog, Sarah for all her creative ideas, Sam for playing secretary, Toni for always helping with the phones, Dorothy and Lonnie for helping with transportation, Margaret's terrific group and her help!

Each of you impact my life with your love and support....I am blessed to have friends like you.

Enjoy your holiday!
Share the love,
Dr. Janet

WHAT CHRISTMAS IS ALL ABOUT

THE GIFT

by:  Johnye Pryor

 

On that night so long ago,

God came as a man to earth below.

Came as a babe so wee and small,

This King of Kings and Lord over all.

 

The greatest gift of love to man,

And all a part of God’s great plan,

Was Christ the tiny baby king,

Whom shepherds watch and angels sing.

 

So let us worship Him on high,

And to His side draw very nigh,

And ask Him in our hearts to stay,

As Lord of our lives this Christmas day.

HISTORY OF SOME CHRISTMAS TRADITIONS

Why we string popcorn and other fun Christmas food facts By Randi Roberts Published December 22, 2014 Nowadays, it seems like Christmas is all about the presents under the tree, but in simpler times, food was one of the focal points of holiday tradition. The sweet smell of gingerbread wafting and the clatter of metal cookie cutters echoing through the house used to announce the arrival of the holiday season. Grandma and her grandbabies would spend hours stringing popcorn and dried fruits to create festive garlands to decorate the tree. Children would hang stockings in hopes of tiny treats, proof that jolly old St. Nick had visited. The Christmas Eve fast observed in some homes would be broken, in Italian-American neighborhoods, anyway, with a midnight meal of seven different fishes. The origins of some Christmas food traditions are a little hazy. Early Christmas tree baubles were foods for birds, cookies were munchable décor and used in storytelling, and little edible treats were Christmas gifts. Learn about some of Christmas's most delectable traditions and make them your own. Explore why we leave out cookies out for Santa, and continue the ritual by whipping up some of your all-time favorite Christmas cookies for that plate on the mantle. Celebrate with timeless eggnog and engage with its history, or revive the old-school practice of dropping a tangerine and/or some walnuts in a stocking or two. 'Tis the season to be jolly! 1. Christmas cookies iStock Christmas cookies come in a wide variety across the globe. Cookies flavored with what we think of as Christmas spices and studded with dried fruit and nuts date to medieval times. Cut-out cookies have been traced back to the eighteenth-century tradition of Mummers, traveling players in England, who used them along with other foods as props in acting out Christmas stories. Large cut-out cookies also served as window decorations for Pennsylvania Dutch children in the 1800s. Today, they are synonymous with the holidays all across the U.S. 2. Cookies for Santa iStock Now, we don't typically adorn our trees with food, but in medieval Germany, apples, wafers, and cookies were commonplace as ornaments. Once this tradition merged with Christianity and the tree became a symbol of Christmas, children began to notice the disappearance of edible tree ornaments. The vanishing of decorations was blamed on Santa who snacked on them. It became traditional to leave a plate of cookies by the fireplace to keep them warm for Santa's snack. 3. Tangerines in your stocking iStock Santa has a list and he's checking it twice. Bad children get coal and the good ones get tangerines. Tangerines? In the U.K., good kids traditionally get a tangerine in their Christmas stocking. This practice began with nuns in twelfth-century France, who left stockings filled with nuts, tangerines, and other fruits at the houses of poor families. To their credit, a dose of vitamin C is actually a perfect gift during the colder winter months. 4. The legend of the Bûche de Noël iStock Although the classic Christmas cake, Bûche de Noël, or Yule log, is French, the custom comes from pagan British celebrations of midwinter, or Yule, where a log was burned in homes to banish darkness and bad luck. By the Tudor period, the Yule log was decorated with ribbons and kept burning for the 12 days of Christmas. The French log-shaped confection made of chocolate cake and pastry cream symbolizes the belief that a log should burn continuously on Christmas night. 5. Gingerbread houses iStock Gingerbread dates back to Greece in 2400 B.C.E., and by the late Middle Ages, Europeans had their own version. Gingerbread houses, however, originated in Germany during the sixteenth century and soon became associated with Christmas. The largest gingerbread house on record was erected at Traditions Golf Club in Byran, Texas, in 2013. It required a building permit, covered 40,000 cubic feet, and was constructed of 4,000 gingerbread bricks. That involved a ton (almost literally) of butter! rnaments

 

AIN'T COMPETITION GREAT

The free market strikes again

It's already working. And not just for Uber and all those folks in cities like Little Rock who are delighted to have a new, more economical and convenient way to get around town. But also for the city's long established cab franchise and its drivers. That's because Little Rock's city directors are now letting those drivers negotiate lower fares with their passengers in order to meet Uber's rates. This new arrangement works to everybody's benefit: that of the drivers, the passengers, and the local economy in general. For it allows more people to enjoy more disposable income rather than have it eaten up by a local monopoly or forgo transportation to schools, jobs and shopping altogether. They'll now have more money to spend (or invest) however they want. Ain't freedom wonderful? And good for business, too. This is called competition--and it still works. Folks, you ain't seen nothin' yet. Little Rock's yellow cabs are now promoting an app of their own to compete with Uber's. It's called Taxi Hall and can be downloaded at yellowcablr.com . Try it, you'll like it if you like Uber, too. Ain't competition grand? Maybe it's time for local government to give it more of chance, for it benefits all. Here endeth today's lesson in Economics 101. The take-away: Give people more choices, and greater freedom to buy and sell as they like, and everybody thrives. That's the moral of this story. What a pity so many still ignore it, especially in the vicinity of Washington, D.C., where too many politicians and policymakers still seem too intent on taxing, spending and regulating the American economy to death. Or at least into a state of suspended animation à la the Carter Years--instead of reviving an economy that's been sputtering long enough.

 

MORE WINTER SAFETY TIPS

Ask the Expert . In addition to the obvious fire safety precautions that need to be taken when I use my fireplace, what other less obvious fire hazards lurk in my home? Each year in the United States, on average, more than 300,000 house fires take place -- but most of them are preventable. In addition to being cautious while using a fireplace, other safety precautions include checking smoke alarms and becoming familiar with the fire hazards inside the home, especially the less obvious ones. Capt. Warren Robinson with the Little Rock Fire Department's community outreach and public education program offers the following tips to help smoke out and extinguish the following hidden fire hazards, some of which may surprise: Dust bunnies -- Just a single spark can cause a fire if there is dust collecting near electrical sockets and floor heaters. So be sure to regularly sweep or vacuum floors to prevent buildup, play close addition to hard-to-reach areas such as behind doors, behind the couch and other large furniture items, or around entertainment systems, Robinson advises. "It is important to have covers over all electrical sockets," he adds. "The cover will help prevent sparks from shooting out. Where there are sockets that are broken or have signs of damage, these are indicators the socket needs to be replaced. If there are black marks or burns on the socket, it needs to be replaced," he says, adding that such marks are indicators of internal damage. Dryer lint -- When it comes to clothes dryers, it is essential to regularly clean the lint trap as a part of the laundry routine. "Sometimes tears, rips, or holes will appear in the lint trap," Robinson says, adding that if such damage exists, it is important to have it replaced or repaired to allow the trap to work properly. Also, he notes, lint can and does get past the lint trap. Left untouched, lint can build up in the dryer duct with every load of laundry. "Nothing man-made is perfect," he says. "It is important to clean or replace the dryer exhaust hose or duct as needed," he says, adding that it is a good idea to have a professional inspect and clean the dryer at least once a year to help eliminate a fire hazard. Glassware -- When sunlight passes through some kinds of glassware, the concentrated ray can ignite flammable materials such as stacks of papers. Err on the side of caution and move all glass accessories, including vases, away from windows. Loose batteries -- Nine-volt batteries, which power smoke detectors, are designed with both posts on the top. Bits of metal, including other batteries and loose change, can create a bridge between the posts that causes a heat-creating charge. To avoid this, store unused batteries in their original packaging and cover the posts of expired batteries with black electrical tape before properly disposing of them. m Take precautions with heaters -- Make sure to follow the manufacturer's recommendation when using such devices. "Space heaters need space," Robinson reminds. "Code requires 36 inches of clear space around them. "It is also important to examine the heater for damage," Robinson cautions. "Some heaters' plugs will begin to melt," he explains. "If this is seen, the heater needs to be replaced," he says, adding that newer heaters have a safety feature that turns the heater off if it is tipped over. The placement of the heater is just as important, Robinson says. "Do not place it close to bedding, curtains, clothes or furniture," he says. It is also important to avoid placing it in high-traffic areas. And, he concludes, in addition to changing the filters of heating, ventilating and air-conditioning units once a month to help prevent filter lint and dust from collecting inside of the units, the units should be occasionally checked by a professional service person for cleanliness and possible gas or exhaust leaks.

 

GOOD INFORMATION TO KEEP CHRISTMAS MERRY

Christmas decorations that will 'kill' you By Lauren Gordon Published December 19, 2014

Keep these potentially deadly decorations out of reach of pets and children... and very curious adults. Tinsel and ornaments iStock Let's face it: even as an adult, shiny objects are pretty enticing. Now just imagine how wondrous they seem to children and animals. While tinsel isn't toxic, it can cause problems if ingested, especially for pets, as the foreign object could twist and tangle up in their intestines. 2. Poinsettias iStock Though they are less toxic to humans than once believed, poinsettias can cause extreme discomfort when ingested. If your toddler has a bite, it can cause a mild stomachache, diarrhea, and vomiting. It is likely that people with a latex allergy will be allergic to poinsettias as well, since they both share similar proteins, and a severe reaction shouldn't be treated lightly. Animals that nibble on these plants will likely experience mouth and stomach irritation and occasional vomiting. 3. Mistletoe iStock Sure, it's great for romance, but mistletoe shouldn't be consumed - ever. Though the fatality rate of ingested mistletoe is low, eating the leaves or berries or making tea from this plant warrants a call to poison control. Beware: these Christmas decorations can be deadly .

 

Interesting.....

'Bad carbs' may not be that bad 

By Bahar Gholipour 

Published December 17, 2014 

If you generally eat a heart-healthy diet, then you might have one fewer factor to worry about: the "glycemic index" of the carbs you eat, new research suggests. In a new study, researchers looked at how people's health is affected by the types of carbs they eat, using one measure of carbohydrates called the glycemic index. This index is a number, between 1 and 100, that reflects how much a given carb raises your blood sugar levels. For example, carbs such as apples and oatmeal have a low glycemic index, meaning they raise blood sugar less than carbs with a higher glycemic index, such as white bread and corn flakes. 

The researchers at Johns Hopkins University School of Medicine and Harvard Medical School set out to examine whether healthy diets with a low glycemic index would provide more heart health benefits compared with similarly healthy diets that have a higher glycemic index. The researchers gave special diets to 163 overweight men and women for five weeks, and tracked their blood pressure, cholesterol levels and sensitivity to insulin. The participants were on four different diets that all contained the same number of calories, but two were high in carbohydrates and two were low in carbohydrates. Among the two that were high in carbs, one had a high glycemic index and the other had a low index. Similarly, of the two diets that were low in carbs, one had a high glycemic index and the other had a low one. The results showed that the glycemic index of the diet didn't matter. 

The participants on diets with a low glycemic index did not have improvements in their insulin sensitivity, cholesterol levels or blood pressure during the study, according to the findings published today (Dec. 16) in the journal JAMA . "We were really surprised," says co-author Dr. Lawrence Appel, a professor of medicine at Johns Hopkins. "We did not detect any clear benefit of the low glycemic index diets on the major risk factors for heart disease, and we found no evidence of benefit for diabetes prevention. All four diets in the study were based on the Dietary Approaches to Stop Hypertension (DASH) diet. The DASH diet is designed to help treat or prevent high blood pressure by reducing people's salt intake and including foods rich in nutrients that help lower blood pressure, such as potassium, calcium and magnesium. "The unexpected findings" of the study suggest that the concept of glycemic index is less important than previously thought," Dr. Robert Eckel, a professor of medicine at the University of Colorado, wrote in an editorial accompanying the study. "These findings should therefore direct attention back to the importance of maintaining an overall heart-healthy lifestyle, including diet pattern," he said. 

An overall heart-healthy lifestyle includes the basic rules that most people already know, Appel said. "Don't drink sugar-sweetened drinks. Try to eat fruits, vegetables and whole grains. Try to avoid sweets, salt and foods high in saturated and trans fats . People who follow these principles will reap the benefits," he said.

 Copyright 2014 LiveScience, a TechMediaNetwork.

Mystery solved

Exhaled pounds: How fat leaves the body 

By Bahar Gholipour 

Published December 17, 2014 

When you lose weight, where does it go? Turns out, most of it is exhaled. In a new study, scientists explain the fate of fat in a human body, and through precise calculations, debunk some common misconceptions. Fat doesn't simply "turn into" energy or heat, and it doesn't break into smaller parts and get excreted, the researchers say. 

In reality, the body stores the excess protein or carbs in a person's diet in form of fat, specifically, as triglyceride molecules , which consist of just three kinds of atoms: carbon, hydrogen and oxygen. For people to lose weight, their triglycerides must break up into building blocks, which happens in a process known as oxidation. When a triglyceride is oxidized (or "burned up"), the process consumes many molecules of oxygen while producing carbon dioxide (CO2) and water (H2O) as waste products. 

So, for example, to burn 10 kilograms (22 lbs.) of fat, a person needs to inhale 29 kg (64 lbs.) of oxygen. And the chemical process of burning that fat will produce 28 kg (62 lbs.) of carbon dioxide and 11 kg (24 lbs.) of water, the researchers calculated. "None of this biochemistry is new, but for unknown reasons it seems nobody has thought of performing these calculations before," study authors Ruben Meerman and Andrew Brown of the University of New South Wales in Australia, said. "The quantities make perfect sense but we were surprised by the numbers that popped out. The researchers showed that during weight loss, 84 percent of the fat that is lost turns into carbon dioxide and leaves the body through the lungs, whereas the remaining 16 percent becomes water, according to the study published today (Dec. 16) in a special Christmas issue of the medical journal BMJ . "These results show that the lungs are the primary excretory organ for weight loss. The water formed may be excreted in the urine, feces, sweat, breath, tears or other bodily fluids, and is readily replenished," the researchers said. The calculations also show the frightening power of, for example, a small muffin over an hour of exercise: At rest, a person who weighs 154 pounds (70 kg) exhales just 8.9 mg of carbon with each breath. Even after an entire day, if this person only sits, sleeps, and does light activities, he or she exhales about 200 grams of carbon, the researchers calculated. A 100 g muffin can cover 20 percent of what was lost. On the other hand, replacing one hour of rest with exercise such as jogging, removes an additional 40 g of carbon from the body, the researchers said. Even if one traces the fates of all the atoms in the body, the secret to weight loss remains the same: In order to lose weight, one needs to either eat less carbon or exercise more to remove extra carbon from the body.

 Copyright 2014 LiveScience , a TechMediaNetwork company. 

Yum!

Chicken Roll Ups

2 large chicken breast
1 can crescent rolls
1 10.5 oz. can cream of chicken soup
1/2 soup can of broth (use what the chicken cooked in)
1/2 soup can milk
1 T. all purpose flour
6 oz. shredded sharp cheddar cheese
pinch of salt and pepper 

NOTE: The 1/2 soup can is using the empty can of cream of chicken soup to measure.

Place the chicken in a pot and cover with water, bring to a boil, reduce the heat to medium and cook till chicken is cooked through. Remove chicken (save broth). When cooled enough to handle remove the chicken from the bone and shred, set aside. Whisk together the soup, broth, milk, flour, salt and pepper. Unroll the crescent dough and separate into the triangles. Place a little cheese over the dough and at the larger end place a good heaping of the chicken. Roll up and place in a 9x13 casserole dish. Repeat with remaining. Once all are in the dish, pour the soup mix around each one and then drizzle a little over the tops (not too much). Bake in a 375 degree oven for 25 minutes, remove and top with a little more cheese and return to the oven for 5 minutes. Let sit for a couple of minutes before serving, the soup mixture will thicken up like a gravy.

Holiday tips

Why Holidays Are Healthier than You Think 

BY THE PHYSICIANS OF THE DOCTORS 

Cocoa improves your heart health: This sweet treat lowers LDL cholesterol and blood pressure, raises HDL cholesterol, and even improves cognitive function and memory. In 2012, the European Food Safety Authority (a group similar to the FDA ) issued a scientific opinion that said consuming 200 mg of cocoa flavonoids a day can contribute to healthy blood flow. A 'cup' made with a tablespoon of unsweetened cocoa can contain or even exceed this amount. To minimize clumping, mix powder into milk that's already warm. Add spices like cinnamon and a small amount of sugar or honey to cut the bitterness. 

Caroling calms: Singing can reduce stress hormones and boost oxytocin, the "love" hormone that promotes feelings of trust and bonding. Swedish research published last year found that certain aspects of singing make people adopt a calm breathing pattern, like that associated with yoga. Singing in a group can improve self-esteem and increase feelings of social belonging, which can ward off loneliness. Even if you're not apt to belt Christmas tunes door-to-door, sing along with your kids or your partner to a holiday radio station while you run errands or drive to visit family. 

Shopping burns calories: Hoofing it at the mall for an hour can burn 200 to 300 calories, depending on your size; what's more, it's time you're not on your duff. Too much sitting increases your risk of everything from type 2 diabetes to cancer. The more "incidental" fitness-stringing holiday lights, rummaging in the basement for decorations, bustling around the kitchen while preparing holiday dinners-you can squeeze into your day, the better off you'll be. 

Writing holiday cards can promote gratitude: Instead of treating holiday cards as a chore, consider each one an opportunity to write a personal note expressing how much the recipient means to you. One study found that people who jotted down what they were thankful for each week felt more optimistic about their lives, exercised more, and even had fewer visits to physicians than people who wrote down things that annoyed them or neutral events. 

Gifting an experience boosts happiness: Studies have found that spending money on experiences increases happiness more than shelling out for material goods. Now new research shows this mood lift can come from simply making your list (and checking it twice): A 2014 Cornell study found that people who merely anticipate making an upcoming experiential purchase, such as ski lessons, report higher levels of happiness than those who plan to buy, say, a new tech gadget. 

Peppermint eases digestive distress: A 2011 Australian study found that peppermint soothes pain-sensing fibers in the colon, which can reduce inflammation related to irritable bowel syndrome. Though a yummy seasonal treat, candy canes fall short of the healing doses used in clinical studies; researchers recommend consuming peppermint-oil capsules to tame your tummy. But there are other science-backed reasons to enjoy a candy cane. Sniffing peppermint can cut cravings, lower the amount of calories people consume, and increase focus and attention behind the wheel, studies show. 

Reader's Digest and The Doctors bring America the health information that helps you thrive. 

Great onfo

9 ways to have allergy-free holidays 

By Dr. Clifford Bassett 

Published December 13, 2014 FoxNews.com 

It's that special time of the year when we gather together to celebrate the holidays and good times with family and friends. As we strive to focus on a healthy lifestyle, especially as we approach the new year, it may pose difficulties for millions who suffer from allergies, as the holidays may carry a whole set of potential and often hidden risks. Common allergic triggers that may set up a reaction or cause allergy misery can be minimized with my pro-active allergy action plan to allow for enjoyable- and safe- holidays for all. 

Wipe down your tree. Every December, I see a mini allergy explosion with a variety of respiratory complaints. The biggest trigger is a live Christmas tree, which can release mold spores into your home within days of its presence. Wipe a live tree down in order to dry it before bringing into your home. Dozens of different molds may be present on a live tree, and spore counts indoors can rise to six times the normal indoor level with just a week or so. You may wish to limit the duration of exposure to seven days or less, if you are particularly sensitive to molds and experience symptoms. A HEPA air filter may also provide some level of relief for some. 

Go scent-free. Strong fragrances found in potpourri, scented candles and a variety of decorations can cause irritation to the eyes, nose and respiratory passages, especially in sensitive individuals. Try using flowers and arrangements that are less likely to have heavy scents such as tulips, carnations, iris, gladioli, orchids, lilies, daisies, and snapdragons. 

Buy scrubbing plants. Researchers find certain house plants actually clean and "scrub" indoor air, which is especially helpful during the winter months when windows are often kept closed to remove pollutants and improve indoor air quality, especially for those with allergies and asthma. They include aloe, spider plant, English ivy, Chinese evergreen, bamboo palm, rubber plant, peace lily, golden pathos, Gerber daisy, and certain dracaenas. 

Clean the air. Using a room or central HEPA air purifier can help reduce airborne indoor allergens such as cat dander and dog hair, as well as indoor pollutants from a burning stove or fireplace. 

Be a label detective. When it comes to holiday goodies, there are so many tempting treats and gifts that may create havoc if you have a food allergy or intolerance. Be sure to read labels before you consume anything. 

Don't get wet. If you humidify your home, don't overdo it. Try to measure the indoor moisture level in your home with a low-cost hygrometer to help at keep indoor humidity levels no higher than 40 to 50 percent. 

Skip snow sprays. Avoid artificial "snow sprays" that may aggravate nasal and sinus passages, as well as asthma, in affected individuals. 

Store decorations smartly. Clean tree ornaments and lights before attaching them to your tree, as they may be full of molds and dust, and always store these items in the in a closed child-safe container. 

Watch out for plant allergies. Poinsettias are popular decorations during the holidays, but may occasionally trigger allergic skin symptoms upon contact with its leaves, especially for those who may be sensitive to latex or rubber. 

Dr. Clifford Bassett is an adult and pediatric allergy specialist, and diplomat of the American Board of Allergy and Immunology. He is the medical director of Allergy and Asthma Care of NY. Bassett is a clinical assistant professor of medicine and on the teaching faculty of NYU School of Medicine and NYU Langone Medical Center and faculty at Cornell University Medical College. Follow him on Twitter.

Sleep issues?

10 sleep compatibility problems, solved By Esther Crain 

Published December 13, 2014 

A good night's rest can be hard enough to get on your own. Add in the challenge of sleeping with a partner who snores, hogs the covers, or can only nod off to the sound of the nightly news-or has issues with your sleep patterns and needs-and it's no wonder so many partners are sleep-deprived. In fact, about 25 percent of American couples retreat to separate sleeping quarters, according to the National Sleep Foundation. That can be an effective solution for some spouses, but it can also take a toll on your bond and intimacy, said Michael Breus, clinical psychologist and sleep specialist and author of "The Sleep Doctor's Diet Plan. If his and hers beds don't appeal to you, you've still got options. 

Your partner's snoring leaves you staring at the ceiling 

About 37 million adults snore regularly, according to the National Sleep Foundation, resulting in poor snooze quality for their bedmates and themselves. Men are more likely to saw away, and snoring tends to worsen with age. "The sound comes from vibrations made as you breathe through narrowed airways while sleeping," Breus said. Congestion is often a trigger; so is drinking alcohol close to bedtime. Even sleeping on your back can be to blame, which is why nonsnoring partners often roll (or push!) the snorer over to get some peace and quiet. If addressing these issues doesn't help, have your partner check in with a sleep doctor. Snoring can be a sign of sleep apnea, a serious but treatable condition that causes breathing to stop several times per night. In the meantime, Breus suggested the snore-free partner drown out the buzz by surrounding their ears with a wall of pillows. "The sound will bounce back in the other direction, reducing the noise enough so you're more likely to drift off," he said. 

You can't agree on room temperature 

The optimum temperature for sleep ranges from 68 to 72 degrees Fahrenheit, Breus said. But that won't persuade a partner who craves a toasty-warm bedroom to stop secretly hiking the thermostat, nor will it stop a chill-loving spouse from throwing open the window. Call a compromise: Pick a temperature between your two preferences. The person who likes it warmer has the option of putting on another blanket or thicker pajamas, while the cold-preferring partner can sleep outside the sheets or duvet, suggests Breus. 

Upgrading to a bigger bed might also help. "A larger bed means more room, so the person who wants it cooler isn't as affected by the other's body heat," said Janet Kennedy, clinical psychologist and sleep specialist in New York City and author of "The Essential Guide to Sleep for Your Baby and You. 

Your kids keep interrupting your zzz's 

When spouses don't agree on how to handle a child who has had a bad dream or has a potty emergency, conflict can ensue-not to mention next-day exhaustion. "Sometimes only one parent ends up taking care of the child's needs, and that can build resentment," Kennedy said. "Or one partner is fine with the child coming into their bed for the rest of the night, while the other parent wants the bedroom off-limits. Kennedy suggested reaching a solution outside of the bedroom, when you and your partner are rested and thinking rationally. "You need to be on the same page about how to handle this situation, so you set boundaries for your kids but also share the responsibility of a middle-of-the-night interruption," she advised. Otherwise, not only will you both be sleep-deprived, the conflict can potentially shake up your bond. 

You have different mattress preferences 

Some people love a soft, sink-into-it bed; others require bedding as firm as a board before they can start counting sheep. Luckily, mattress manufacturers have caught on to this, and options that address both preferences exist. "The Sleep Number Bed is popular because you can make one side firmer and the other softer, so spouses don't have to resort to separate beds," Breus said. Memory foam mattresses are also couple-friendly because they mold to your weight and body size without affecting the partner lying alongside. You could also look into a split-king bed that features a king-size frame with two side-by-side separate mattresses. These beds can be pricey, but think of it as an investment in your health and relationship, not just another piece of furniture. 

You go to bed or wake up at different times 

This one's tricky: we all have an internal clock that generally determines what time we turn in for the night and wake up in the morning. Yet it's almost impossible to change your personal pattern, Breus said. Make a deal: the later-to-bed partner promises to be extra quiet and not do anything in the bedroom that can cause the other to wake, then in the morning, the early riser promises to do the same for the partner sleeping in. "If you need to rise first, offer to not hit the snooze button too often, so it goes off a bunch of times and disturbs the other person," Kennedy said. Similarly, night owls should use headphones to listen to music or watch TV while the other spouse is snoozing, advised Breus. Schedule time in bed to be intimate or to talk at a neutral time, like early in the evening or later in the morning, so one partner isn't wired while the other is too tired. 

You like it dark; your partner needs light 

Preferring a dark bedroom makes sense; darkness is a cue to your brain to ramp up production of the hormone melatonin, which helps your body wind down, Breus said. Thing is, some people are conditioned to sleep with a light on. If you and your partner are in opposing camps, compromise by agreeing to keep a very small low-wattage lamp or nightlight plugged in, or use a clip-on booklight that can be directed away from the other partner, Breus said. And eye masks look silly, but don't discount them-they can be surprisingly good at blocking out light. Breus also recommends a new type of lightbulb for your bedside lamp. Goodnight Bulbs use a special bulb that cuts down on blue light, the kind emitted from TV screens and smartphones that has been implicated in insomnia. Without that blue light, it's easier for the darkness-wanting spouse to doze off. 

You're a cuddler, but your partner craves space 

Even the closest couples can have different pre-sleep intimacy preferences. "One partner might like snuggling before bed and falling asleep in the other's arms, while the other feels crowded and can't relax unless he or she turns away," Kennedy said. While that might feel like rejection or a reflection that you two aren't as connected as you thought, Kennedy cautions against viewing it that way. "It's just a difference in sleep styles," she said. Here's a fair middle ground: "Agree to cuddle until the snuggler drifts off, at which point the other person can retreat to their side of the bed and sleep solo for the rest of the night," she said. Or have a distinct 10 to 15 minute snuggle time, during which you two can touch and talk, and then officially move to opposite sides of the bed once the time has passed. You both have your intimacy needs meet and can easily drift off to dreamland. He needs the TV to fall asleep; you like quiet If one of you is conditioned to fall asleep to Jimmy Kimmel's voice on late-night TV while the other needs silence, you might need to look into headphones, especially the wireless kind. A timer is also a good idea; agree to set it for 15 or 30 minutes, by which time the TV watcher will have sacked out anyway, said Breus. If the noise can't be totally shut out, agree to keep the TV volume low, then bring a fan into the bedroom next to your side and keep it on all night. It's a simple white-noise infusion that can drown out the voices on the tube. If you're out of options, foam earplugs you can buy in a drugstore can be surprisingly effective. 

You're battling a blanket hog 

Ever wake up in the middle of a sleep session to find yourself shivering because the comforter you had cocooned yourself in hours ago is now encased around your partner like a burrito? Sounds like you're sleeping with a blanket hog-though it's not necessarily a deliberate move on your bedmate's part. If the tug of war over covers happens regularly, it's no surprise you're fatigued, said Breus. The solution is to have his and hers covers: one top sheet, blanket and/or comforter for you, and another stack for him. It's harder for one partner to steal the covers from the other if you each have your own layers. 

One partner tosses, turns, and thrashes all night 

Everyone changes position at least a few times as they cycle through a night of sleep. But women tend to be more sensitive to their partner's movements, and that means they're more likely to be woken up by the kicking, jostles, or twitchy motions of a restless sleeper, said Breus. Layering up in separate blankets can help minimize the disruption, since his or her legs and arms will be wrapped under a different comforter and sheet set. Or consider a foam mattress like a Tempur-Pedic-the lack of springs cuts down on excessive bounce and motion, Kennedy said. A larger bed also allows you to maintain an arm's length of distance, so the other person can thrash all over the place and not make contact with you. This article originally appeared on Health.com.