9 Myths to Stop Worrying About

           

Drink eight glasses of water a day

The Truth: Water’s great, but you can also whet your whistle with juice, tea, milk, fruits, and vegetables—quite enough to keep you hydrated. Even coffee quenches thirst, despite its reputation as a diuretic; the caffeine makes you lose some liquid, but you’re still getting plenty.

Stress will turn your hair gray

The Truth: Too much stress does age us inside and out. It ups the number of free radicals, scavenger molecules that attack healthy cells, and increases the spill of stress hormones in your body. So far, though, no scientific evidence proves a bad day turns your locks silver.

Reading in poor light ruins your eyes

The Truth: Reading in dim light can strain your eyes. You tend to squint, and that can give you a headache. But you won’t do any permanent damage, except maybe cause crow’s-feet.  Your overtired eyes can get dry and achy, and may even make your vision seem less clear, but a good night’s rest will help your peepers recover just fine.

Coffee’s really bad for you

The Truth: Too much may give you the jitters, but your daily habit has a lot of positives. Coffee comes from plants, which have helpful phytochemicals that act as antioxidants.  Drinking joe gives your brain a boost, too. And, despite the jolt of energy it provides, coffee has no effect on heart disease.

Feed a cold, starve a fever

The Truth: Colds and fevers are generally caused by viruses that tend to last seven to 10 days, no matter what you do.  There is no good evidence that diet has any effect on a cold or fever. Even if you don’t feel like eating, you still need fluids, so put a priority on those. If you’re congested, the fluids will keep mucus thinner and help loosen chest and nasal congestion.

Fresh is always better than frozen

The Truth: Frozen can be just as good as fresh because the fruits and vegetables are harvested at the peak of their nutritional content, taken to a plant, and frozen on the spot, locking in nutrients. And, unless it’s picked and sold the same day, produce at farmers’ markets—though still nutritious—may lose nutrients because of heat, air, and water.

Eggs raise your cholesterol

The Truth: Newer studies have found that saturated and trans fats in a person’s diet, not dietary cholesterol, are more likely to raise heart disease risk. And, at 213 milligrams of cholesterol, one egg slips under the American Heart Association’s recommendation of no more than 300 milligrams a day. Eggs offer lean protein and vitamins A and D, and they’re inexpensive and convenient.

Get cold, and you’ll catch a cold

The Truth: Mom was wrong. Chilling doesn’t hurt your immunity, unless you’re so cold that your body defenses are destroyed—and that only occurs during hypothermia. And you can’t get a cold unless you’re exposed to a virus that causes a cold. The reason people get more colds in the winter isn’t because of the temperature, but it may be a result of being cooped up in closed spaces and exposed to the spray of cold viruses.

Your lipstick could make you sick

The Truth: The reality is that lead is in almost everything.  It’s all around us. But the risk from lead in lipstick is extremely small.  In fact, lead poisoning is most commonly caused by other environmental factors—pipes and paint in older homes, for instance.

11 Foods to Help you Have Healthy Bones!

As we age the health of our bones becomes more important to maintain and keep track of.  Make sure you spend 2012 taking care of your body and most importantly your bones.  Here is a list of 11 food items that help build health bones.

        

Yogurt

Most people get their vitamin D through exposure to sunlight, but certain foods, like yogurt, are fortified with vitamin D.

One cup of yogurt can be a creamy way to get your daily calcium. Stonyfield Farms makes a fat-free plain yogurt that contains 30% of your calcium and 20% of your vitamin D for the day.

And though we love the protein-packed Greek yogurts, these varieties tend to contain less calcium and little, if any, vitamin D.

Milk

There’s a reason milk is the poster child for calcium. Eight ounces of fat-free milk will cost you 90 calories, but provide you with 30% of your daily dose of calcium. Choose a brand fortified with vitamin D to get double the benefits.

Can’t get three glasses a day? Try blending milk into a smoothie or a sauce.

Cheese

Just because cheese is full of calcium doesn’t mean you need to eat it in excess (packing on the pounds won’t help your joints!). Just 1.5 ounces (think a set of dice) of cheddar cheese contains more than 30% of your daily value of calcium, so enjoy in moderation.

Most cheeses contain a small amount of vitamin D, but not enough to put a large dent in your daily needs.

Sardines

These tiny fish, often found in cans, have surprisingly high levels of both vitamin D and calcium. Though they may look a bit odd, they have a savory taste that can be delicious in pastas and salads.

Eggs

Though eggs only contain 6% of your daily vitamin D, they’re a quick and easy way to get it. Just don’t opt for egg whites—they may cut calories, but the vitamin D is in the yolk.

Salmon

Salmon is known for having plenty of heart-healthy omega-3 fatty acids, but a 3-ounce piece of sockeye salmon contains more than 100% of your vitamin D. So eat up for your heart and your bones.

Spinach

Don’t eat dairy products? Spinach will be your new favorite way to get calcium. One cup of cooked spinach contains almost 25% of your daily calcium, plus fiber, iron, and vitamin A.

Fortified cereal

Certain cereals—like Kashi U Black Currants and Walnuts, Total Whole Grain, and Wheaties—contain up to 25% of your daily vitamin D. When you don’t have time to cook salmon or get out in the sun, cereals can be a tasty way to get your vitamin D.

Tuna

Tuna, another fatty fish, is a good source of vitamin D. Three ounces of canned tuna contains 154 IU, or about 39% of your daily dose of the sunshine vitamin. Try these low-cal Tuna Melt-Tacos as a way to sneak in vitamin D and calcium.

Collard greens

Like spinach, this leafy green often enjoyed south of the Mason-Dixon line is full of calcium. One cup of cooked collards contains more than 25% of your daily calcium. Plus you can easily sneak it into your favorite foods, like this über-healthy frittata.

Orange juice

A glass of fresh-squeezed OJ doesn’t have calcium or vitamin D, but it’s often fortified to contain these nutrients. Try Tropicana’s Calcium + Vitamin D to get a boost of these essentials.

Also, studies have shown that the ascorbic acid in OJ may help with calcium absorption, so you may be more likely to get the benefits of this fortified drink.

What to Eat when you have the Flu!

If you are suffering from the Flu here are ten foods that will help treat those nasty symptoms.

                 

Popsicles

An icy popsicle can soothe a sore, prickly, swollen, or dry throat. It can also help keep you hydrated, which is key when battling the flu. Getting enough fluids can keep mucus thin and help lessen congestion. Look for popsicles made from 100% fruit juice to make sure you’re getting vital nutrients and not sugar water. Some flavors to try: apple, grape, or strawberry.

Turkey Sandwich

Turkey is a good, lean protein, essential to solid nutrition. And although you may not feel like it, eating can help give your body energy to fight illness. Try adding cranberry sauce for a spike of flavor and comfort-food taste.

Vegetable Juice

Making and eating a salad is probably one of the last things you’ll feel up to while recovering from the flu. Down a glass of low-sodium vegetable juice instead. You’ll load up on immune-boosting antioxidants and keep yourself hydrated. Craving a sweet taste? Go with 100% fruit juice.

Chicken Soup

Nourishing and hydrating, there’s also some scientific evidence that chicken soup may help with healing and have mild anti-inflammatory effects. Studies have found that hot chicken soup can improve the ability of cilia, the tiny hair-like parts of the nasal passages, to protect the body from bacteria and viruses.

Garlic

If you feel up to it, garlic can be a good choice to spice up foods like soup. It appears to have antimicrobial and immune-stimulating properties and may give you slight relief from congestion.

Ginger

Stomachache? Nausea? Ginger is a home remedy often used to soothe these symptoms. Some studies suggest it may help fight inflammation. Try adding it freshly grated or in powdered form to other foods, or drinking flat ginger ale.

Hot Tea

Green, oolong, and black tea offer disease-fighting antioxidants. And breathing in the steam can help relieve congestion. Add a spoonful of honey and a squeeze of lemon to help soothe a sore throat. If caffeine bothers you, opt for decaf or herbal versions.

Banana

Sliced, mashed, or whole, bananas are easy on the stomach. They can be a go-to food if you’ve been hit with symptoms like nausea, vomiting, and diarrhea, which often occur in kids with the flu. Bananas, along with rice, applesauce, and toast, make up the BRAT diet — often the first foods doctors encourage people to try when they’re recovering from stomach flu and ready for solid foods.

Popsicles

An icy popsicle can soothe a sore, prickly, swollen, or dry throat. It can also help keep you hydrated, which is key when battling the flu. Getting enough fluids can keep mucus thin and help lessen congestion. Look for popsicles made from 100% fruit juice to make sure you’re getting vital nutrients and not sugar water. Some flavors to try: apple, grape, or strawberry.

Turkey Sandwich

Turkey is a good, lean protein, essential to solid nutrition. And although you may not feel like it, eating can help give your body energy to fight illness. Try adding cranberry sauce for a spike of flavor and comfort-food taste.

Vegetable Juice

Making and eating a salad is probably one of the last things you’ll feel up to while recovering from the flu. Down a glass of low-sodium vegetable juice instead. You’ll load up on immune-boosting antioxidants and keep yourself hydrated. Craving a sweet taste? Go with 100% fruit juice.

Chicken Soup

Nourishing and hydrating, there’s also some scientific evidence that chicken soup may help with healing and have mild anti-inflammatory effects. Studies have found that hot chicken soup can improve the ability of cilia, the tiny hair-like parts of the nasal passages, to protect the body from bacteria and viruses.

Garlic

If you feel up to it, garlic can be a good choice to spice up foods like soup. It appears to have antimicrobial and immune-stimulating properties and may give you slight relief from congestion.

Ginger

Stomachache? Nausea? Ginger is a home remedy often used to soothe these symptoms. Some studies suggest it may help fight inflammation. Try adding it freshly grated or in powdered form to other foods, or drinking flat ginger ale.

Hot Tea

Green, oolong, and black tea offer disease-fighting antioxidants. And breathing in the steam can help relieve congestion. Add a spoonful of honey and a squeeze of lemon to help soothe a sore throat. If caffeine bothers you, opt for decaf or herbal versions.

Banana

Sliced, mashed, or whole, bananas are easy on the stomach. They can be a go-to food if you’ve been hit with symptoms like nausea, vomiting, and diarrhea, which often occur in kids with the flu. Bananas, along with rice, applesauce, and toast, make up the BRAT diet — often the first foods doctors encourage people to try when they’re recovering from stomach flu and ready for solid foods.

Toast

Although it brings up the rear of the BRAT diet, toast is nothing to ignore. If you can manage food, try toast or crackers. They can be convenient foods when you’re fighting illness. Plus, they pair well with chicken noodle soup and their satisfying crunch can take the edge off hunger when your stomach can’t handle much.

Popsicles

An icy popsicle can soothe a sore, prickly, swollen, or dry throat. It can also help keep you hydrated, which is key when battling the flu. Getting enough fluids can keep mucus thin and help lessen congestion. Look for popsicles made from 100% fruit juice to make sure you’re getting vital nutrients and not sugar water. Some flavors to try: apple, grape, or strawberry.

Turkey Sandwich

Turkey is a good, lean protein, essential to solid nutrition. And although you may not feel like it, eating can help give your body energy to fight illness. Try adding cranberry sauce for a spike of flavor and comfort-food taste.

Vegetable Juice

Making and eating a salad is probably one of the last things you’ll feel up to while recovering from the flu. Down a glass of low-sodium vegetable juice instead. You’ll load up on immune-boosting antioxidants and keep yourself hydrated. Craving a sweet taste? Go with 100% fruit juice.

Chicken Soup

Nourishing and hydrating, there’s also some scientific evidence that chicken soup may help with healing and have mild anti-inflammatory effects. Studies have found that hot chicken soup can improve the ability of cilia, the tiny hair-like parts of the nasal passages, to protect the body from bacteria and viruses.

Garlic

If you feel up to it, garlic can be a good choice to spice up foods like soup. It appears to have antimicrobial and immune-stimulating properties and may give you slight relief from congestion.

Ginger

Stomachache? Nausea? Ginger is a home remedy often used to soothe these symptoms. Some studies suggest it may help fight inflammation. Try adding it freshly grated or in powdered form to other foods, or drinking flat ginger ale.

Hot Tea

Green, oolong, and black tea offer disease-fighting antioxidants. And breathing in the steam can help relieve congestion. Add a spoonful of honey and a squeeze of lemon to help soothe a sore throat. If caffeine bothers you, opt for decaf or herbal versions.

Banana

Sliced, mashed, or whole, bananas are easy on the stomach. They can be a go-to food if you’ve been hit with symptoms like nausea, vomiting, and diarrhea, which often occur in kids with the flu. Bananas, along with rice, applesauce, and toast, make up the BRAT diet — often the first foods doctors encourage people to try when they’re recovering from stomach flu and ready for solid foods.

Toast

Although it brings up the rear of the BRAT diet, toast is nothing to ignore. If you can manage food, try toast or crackers. They can be convenient foods when you’re fighting illness. Plus, they pair well with chicken noodle soup and their satisfying crunch can take the edge off hunger when your stomach can’t handle much.

Meal Replacement Drinks

If your appetite has returned, try one of these to make sure you’re getting proper nutrients and calories. Look for lactose-free drinks with at least 6 grams of protein and that are low in sugar. Flavors like strawberry and chocolate may make getting essential vitamins, nutrients, and calories more attractive.

10 Ways to Raise Healthy Children

                   

1. Avoid placing restrictions on food.

Restricting food increases the risk your child may develop eating disorders such as anorexia or bulimia later in life. It can also have a negative effect on growth and development. Instead of banning foods, talk about all the healthy, nutritional options there are — encouraging your family to chose fruits, vegetables, whole grains, lean meats, and low-fat dairy, while avoiding heavily processed, low-quality junk foods.

2. Keep healthy food at hand.

Children will eat what’s available. Keep fruit in a bowl on the counter, not buried in the crisper section of your fridge. Remember, your child can only choose foods that you stock in the house. And have an apple for your own snack. “Your actions scream louder than anything you will ever tell them,” says Sothern.

3. Don’t label foods as “good” or “bad.”

Instead, tie foods to the things your child cares about, such as sports or doing well in school. Let your child know that lean protein such as turkey and calcium in dairy products give them strength for sports. The antioxidants in fruits and vegetables add luster to skin and hair. And eating a healthy breakfast can help them keep focus in class.

4. Praise healthy choices.

Give your children a proud smile and praise when they choose healthy foods such as fruits, vegetables, whole grains, or low-fat dairy.

5. Don’t nag about unhealthy choices.

When children choose fatty, fried, unhealthy foods, redirect them by suggesting a healthier option.

•   Instead of regular potato chips and dip, offer baked tortilla chips and salsa.
•   If your child wants candy, try dipping fresh strawberries in a little chocolate sauce. Too busy? Keep naturally sweet dried fruit at home for quick snacks.
•   Instead of buying French fries, try roasting cut up potatoes in the oven (tossed in just a bit of oil).

6. Never use food as a reward.

This could create weight problems in later life. Instead, reward your children with something physical and fun — perhaps a trip to the park or a quick game of catch.

7. Sit down to family dinners at night.

If this isn’t a tradition in your home, make it one. Research shows that children who eat dinners at the table with their parents have better nutrition and are less likely to get in serious trouble as teenagers. Start with one night a week, and then work up to three or four, to gradually build the habit.

8. Prepare plates in the kitchen.

You can put the right portion of each item on everyone’s dinner plate, instead of offering up a food buffet or serve-yourself style. This way your children will learn to recognize healthy portion sizes. If adjusting to healthier portion sizes means smaller portions for your family, help make the switch seem less shocking by using smaller plates.

9. Give the kids some control.

Ask your children to take three bites of all the foods on their plate and give each one a grade, such as A, B, C, D, or F. When healthy foods — especially certain vegetables — get high marks, serve them more often. Offer the items your children don’t like less frequently. This lets your children participate in decision-making. After all, dining is a family affair.

10. Consult your pediatrician.

Always talk with your child’s doctor before putting your child on a weight loss diet, trying to help your child gain weight, or making any significant changes in the type of foods your child eats. Never diagnose your child as too heavy or too thin by yourself.

Top 7 Places to Catch the Flu

It is that time of year where everyone around you seems to be sick.  Here is a list of the seven most common places children can catch the flu.

Day Care and Preschool

The biggest factor that makes a place high-risk for the flu is how many other people there are infected. Many day-care centers and preschools have large groups of kids, upping the chances that someone there is sick. Plus, the influenza virus — especially when it’s hanging out in mucus — can live on surfaces for hours. That means plenty of opportunities for contact with little kids, who bounce from toy to toy (grabbing and mouthing them along the way) and then touch their eyes, noses, and mouths.

Playdates

Extended one-on-one contact and sharing toys (if your child’s willing to share, that is) make playdates prime opportunities for your critter to catch the flu. Most parents won’t knowingly send their sick children to a playdate, but it’s not always possible to know in the early stages if a child is ill. And a person infected with the flu can spread it to others the day before symptoms even appear.

Airplanes

Your family’s buckled in and ready for takeoff and then, “Achoo!” You hear a fellow flier sneezing and coughing. You’re most at risk if the sick passenger is seated near you, since large flu droplets in coughs and sneezes can travel only about three feet. But smaller particles can travel farther — and, at high-enough concentrations, they can get your family sick. Good air circulation helps if you’re next to the sick guy; but, then again, if you’re seated farther away, good air circulation makes it more likely that you’ll be exposed to the virus.

The Doctor’s Office

In the winter, the pediatrician’s waiting room — full of sniffling, sneezing, coughing kids — can feel like a scene from Contagion, and the checkup room itself is full of surfaces (the chair, the exam table, the doorknob) sick kids have touched. Your child could go in perfectly fine for a checkup and come out infected with the flu.

The Mall

Any communal means for pushing your pipsqueak from shop to shop (be it a traditional shopping cart, kid-size race car, or dino-on-wheels) is a germ magnet. The toy aisle is another contagion zone, where little hands are likely to paw at playthings on the shelves. Elevator buttons and handrails on stairs, escalators, and floors (basically, all the surfaces kids love to touch) are other places little ones can come into contact with the flu virus more easily.

Indoor Playgrounds

If you suspect the play area at your local fast-food joint is a germ-a-rama, chances are you’re right. You don’t know how or when it was last cleaned. Plus, since indoor playgrounds are public spaces, parents may have less motivation than they would on a playdate to keep their sniffly kids out of them.

Home, Sweet Home

Your very own home, safe and cozy as it feels, is a great place to catch the flu. You or your partner could bring something home from work. Your little one could bring something home from day care. Or your caregiver could bring something to your house from hers. If your little one has an older sibling, he’s especially at risk of getting sick, since school-age children are a major source of infection among families.