7 Foods That Help You Sleep by Maria Dorfner

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 It’s worth repeating.  A good night’s rest is what makes you look AND feel your best. 

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Yet, texting, tweeting, blogging, emailing, facebooking and thinking in daylight can also keep you up at night.

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A good night’s sleep isn’t just about being able to wake up when the alarm goes off. It benefits your weight, heart, mind & more. 

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In a 2010 study of women age 50 to 79, there were more deaths in those that got less than 5 hours of sleep a night.

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So yes, it can affect the length of your life AND quality of life.

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Sleep also lowers stress, depression, anxiety,  improves attention and learning, keeps your mind sharp and one more thing. 

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Well-rested folks lose more fat.  That’s right. It gives a whole new meaning to Snooze You Lose.

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All great reasons to stock your refrigerator with these 7 foods that help you sleep soundly. Eat an hour before bedtime:

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1.  OATMEAL – It promotes insulin production and sleep-inducing chemicals to relax you

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2.  SMALL BOWL OF COTTAGE CHEESE WITH SLICED BANANAS – The magnesium and potassium are muscle relaxants

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3.  CHERRIES -  Melatonin controls your internal clock and cherries help to release it

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4.  TOAST – Carb rich foods produce insulin helping you relax

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5.  WARM MILK – It contains amino acid L-tryptophan and turns into 5-HTP, releasing serotonin. Calcium is good for sleep too

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6.  WHOLE WHEAT PASTA – Add fresh veggies & diced chicken with tomato sauce; high protein dish that also releases tryptophan

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7.  YOGURT SPRINKLED WITH CEREAL – You get the calcium and the carb combo to help bring on the Z-z-z-z’s

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A good night’s sleep also spurs creativity and improves your athletic performance the next day. It also curbs inflammation. Those that don’t get enough sleep have higher levels of inflammatory problems.

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If you are STILL tossing and turning or watching the clock, make sure you are doing the following:

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1.  STOP SIPPING CAFFEINE AT 2 P.M. – Check labels. You may not be aware what you’re drinking contains caffeine.

2.  DIM THE LIGHTS IN YOUR ROOM ONE HOUR BEFORE YOU TURN IN.

3.  SOAK IN A WARM BATH TO UNWIND AS SOON AS YOU GET HOME, NOT RIGHT BEFORE BED.

4.  CLOSE YOUR EYES FOR 10 MIN. AND GENTLY STRETCH BY PAYING ATTENTION TO YOUR BREATHING.

5.  THIS IS A MUST: MAKE SURE ALL YOUR GADGETS ARE TURNED OFF. PLACING THINGS ON VIBRATE DOES NOT COUNT AS OFF.  THAT SOUND CAN STILL DISRUPT YOUR SLEEP.

6.  MAKE SURE ALL CLUTTER IS REMOVED FROM YOUR BEDROOM.

7 Ways To Prevent Melanoma This Summer by Maria Dorfner

summerondock Remember, even though you look better tanned, it’s the opposite of healthy skin.  Here’s how to protect your skin:

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1.  AVOID TANNING BOOTHS

Obvious, but teens & adults still frequent tanning booths.  They can be just as dangerous as arsenic, asbetos and cigarettes.

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2.  AVOID THE SUN BETWEEN 10 A.M. AND 4 P.M.

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3.  USE SUNSCREEN

The SPF should be at least 15. Reapply every 2 hours to ALL exposed areas of skin. Reapply MORE often if you swim or sweat.

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4. WEAR A HAT

A wide brim hat is better than a baseball cap.  If you drive a convertible, protect yourself.

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5.  COVER UP

Dark covered clothes reflect UV rays best.  Cover your arms and legs in tightly woven clothes.

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6.  BE CAUTIOUS ON CLOUDY DAYS AS SUN’S UV RAYS PENETRATE CLOUDS

The sun’s UV rays on a cloudy day can even affect your skin under a beach umbrella. Use all the tips here, sun or clouds.

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7.  SEE YOUR DERMATOLOGIST TO GET ANY EXISTING MOLES CHECKED

Make sure those cute freckles are just that.  Get a clean skin bill of health at the start of summer. Then, protect yourself.  If you need a recommendation to a good one, contact us.  Be sure to protect little kids and babies too!

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Melanoma is the deadliest type of skin cancer.  It develops in the cells of your skin that produce melanin, the pigment that gives your skin its color.  Exposure to ultraviolet (UV) rays from tanning beds or the sun increases your risk. When untreated, the melanoma can travel throughout the body, attack organs and be fatal.  That’s NOT hot.

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You are at even greater risk if you have a history of sunbruns, many moles, a family history of melanoma, are blond, red headed, fair skinned, light eyed, although people with dark skin are not immune.

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If found early, melanoma is curable.  Check your skin and your partner’s skin regularly. 

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Remember the A, B, C, D of suspicious, potentially cancerous moles:

ASYMMETRICAL – Two halves of the mole do not match

BORDERS – The edges of the mole are not even or smooth

COLOR – The mole has multiple shades or colors

DIAMETER – Cancerous moles are larger than an eraser on a pencil

EVOLVING – The mole is changing shape, color, growing, itching or bleeding

If you find a suspicious one take a photo. Then, take another photo 2 months later, and see if it’s changed. If so, see a Dermatologist immediately.

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PROTECT YOURSELF SO YOU CAN HAVE FUN IN THE SUN.  

Related articles

MedCrunch is a division of Healthy Within Network (HWN) founded by Maria Dorfner.  Health tips? Health stories? 
Contact: maria.dorfner@yahoo.com

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STAY HEALTHY, EVERYONE! :-)

THE Most Healthful Water in the World by Maria Dorfner

My prior blog was why to drink water before working out.  I didn’t mention what type of water is best.

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It reminds me of a few reasons I love Carlsbad, CA.   The sunsets are STUNNING.

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It’s a great place to be outdoors to walk, run, hike or swim if you’re athletic like me.

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But the BEST thing about it is WATER.  Besides the ocean, it has THE most healthful drinking water in the world.

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I visited my brother every year, but decided to get a place there three years ago. That’s when I got to  explore.carlsbadmineralwater3

And that’s when I learned Carlsbad Mineral Water is therapeutic alkaline water made by nature, not man.  

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I called my brother who has lived in Carlsbad for twenty-five years, and he said he never heard of it.

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He asked his then girlfriend (now wife) and she never heard of it either. I asked them if they saw the spa or the large stainless steel tank that holds the water.  Neither one of them knew anything about it.  How could they miss the GIANT kiosk?!  

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Look at it.  It’s a GIANT kiosk in the middle of the street.  That’s me goofing around saying, “Oh…what could THIS possibly be??” Guess my powers of observation are  honed by being a journalist.  

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The kiosk is right next to a statue of the Captain from Germany who founded Carlsbad.  They missed that too.  The water is like the water in Karlsbad, Germany, which Carlsbad was named after in the 1880′s.

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AND the water is only 50 cents per gallon. So, I religiously took my 6 gallon jug and filled it at the outdoor vending machine.

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The water is from an underground aquifer that drains naturally from the Cleveland National Forest at 1700 feet below the surface.

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The water is also naturally alkaline at pH 8.7.

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Here’s some History on H20 and why alkaline water is THE most healthful water in the world:

Dr. Ottow Warburg won the Nobel Peace Prize in 1931 for proving that cancer can’t survive in an alkaline, oxygen rich environment but thrives in an acidic, low oxygen environment. 

Think about that.  One foundation alone raised hundreds of millions of dollars, yet this proven fact discovered 81 years ago has not been studied.  Let me repeat: 

CANCER CAN’T SURVIVE IN AN ALKALINE, OXYGEN RICH ENVIRONMENT.    CALL MR. GRANT!!!

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No wonder people drove 125 miles or from all over the world for this water.

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Therapeutic Carlsbad Alkaline Water ™ is amazing. Here are some benefits and I personally experienced them:

* Lubricate joints and make them stronger – improve athletic hydration

* Provide powerful anti-oxidants and fortifies the immune system

* Neutralize acidity, support pH balance, maintain strong bones

* Improve body, organ and cell hydration – easier to absorb

* Rejuvenate the skin, keep it more elastic and smooth

* Promote healthy weight loss and lifestyle

* Remove harmful toxins from the body

* Detoxification enzymes

Of course, they can’t say cures cancer, but if I had cancer I would drink it, bathe in it and swim in it.

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You can also have the water delivered to your home anywhere in Southern California.

Carlsbad Alkaline Water ™  has been proclaimed “The Most Healthful Water” by the California State Senate, and their artesian well and location have been designated by the California legislature as both a California Historic Site and a California Historic Monument. 

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The city of Carlsbad has named the Carlsbad Artesian Well a Carlsbad Historic Site and the “North County Times” newspaper wrote a story about their water and called it “Eden In A Glass.”

Nowhere else in the United States can you find so unique 9,500 years naturally aged alkaline and therapeutic water with pH 8.76 that tastes so good and has such a positive effect on your health.

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WHERE DOES IT COME FROM?

Turns out, the water comes from a 1,700 foot deep aquifer and is protected with 200 feet of non porous clay and 1,500 feet of granite rock. The water originates from the Cleveland National Forest about 40 miles east of Carlsbad completely protected from any pollution or any possible radiation fall-out. It takes about 9,500 years for the water to work its way through the substrata to their deep artesian wells just a block from the Pacific Ocean, where it is discharged at the deep bottom.

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Along the way, it is naturally enhanced with pure minerals that turn the water into a highly alkaline, therapeutic, ultrahydrating and healthful. It is not filtered munincipal water. It flows naturally into their artesian wells from the deep aquifer. It is sodium free, not carbonated, not fluridated, not chlorinated, highly alkaline (not acidic) and exceeds FDA bottled-water quality standards.

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The alkaline water has a unique pH 8.76 and TDS 50. Their source-artesian well and vending machines are licensed by the California Department of Public Health and monitored and tested weekly, as required by FDA, federal and state laws.

Many doctors and nutritionists use their alkaline water in their business and homes and highly recommend it. 

History Since 1882

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MORE HISTORY:
 
The year was 1882 when John Frazier, former sea captain, was digging a well for his farm which covered much of today’s downtown area of Carlsbad, California.Frazier struck at 415 feet an aquifer health resort, so the named the water Carlsbad Mineral Water. Today of mineral water. encouraged by his success, he sank another well at 510 feet.
 
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Analysis showed the mineral water was very similar to the water from the world-famous Karlsbad, Bohemia, health resort, so they named the water Carlsbad Mineral Water. today Karlsbad is known as Karlovy Vary, Czech Republic.Frazier and many other people found the water to be very therapeutic and have experienced many positive health benefits.
 
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Frazier and several other businessmen formed the Carlsbad Land and Mineral Water Company. They built beautiful homes (today on is known as Ocean House Restaurant), a hotel, and spa next to the minerals wells. They also renamed the town from Frazier Station to Carlsbad after the famous California Carlsbad Mineral Water.
 
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In 1930, the California Carlsbad Mineral Water Hotel was built across the street from the well. The hotel was widely known for its Mineral Water Baths and was frequented by movie stars and other famous people from around the world. The Great Depression brought hard times to this hotel. The well needed repair but there was no money to do it.
 
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The well was lost for a number of years.In 1993 Ludvik Grigoras, a Karlovy Vary (Karlsbad, Czech Republic) native started to completely restore the old well and re-drilled another of Frazier’s wells which is naturally carbonated.Ludvik encouraged a hometown friend, renowned sculptor Vaclav Lokvenc from Karlsbad, Czech Republic, to create a 13 ft. bronze statue of Capt. John Frazier which was shipped from Europe in 1994 and is now erected at the Alt Karlsbad Historic Site.
 
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California Historic Site & Monument – City Historic Site  Today, Carlsbad Famous Water is being bottled again, and an elegant spa has opened in the beautiful European-style building on he site of the original we located only a few miles from Legoland.  The design and decorating were personally done by Ludvik and Veronica Grigoras to duplicate a unique ambiance of early Egypt, Rome and the Orient. All the artwork, paintings and furniture were hand painted by famous artist Robin Wallenfang.
 
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My brother, his wife and their one-year-old have had it delivered to their home ever since I told them about it.  My brother is always asking how I look so much younger than him, since he’s the baby in the family.
 
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I don’t know.  Maybe it’s the water.  :-)
 
 success

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As promised, here’s the video link:  http://gloublog.net/?p=3195

FOR MORE INFO ON CARLSBAD MINERAL WATER VISIT:

http://www.carlsbadalkalinewater.com/

Health Tips?  Health Stories?  Contact:  maria.dorfner@yahoo.com

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Maria Dorfner is an award-winning broadcast journalist specializing in health. MedCrunch is a division of Healthy Within Network (HWN), which she recently founded. She began her career at NBC. Since then, her stories have appeared on NBC, CBS, ABC, CNN, CNBC, FOX, DISCOVERY HEALTH CHANNEL and more. Her lifelong passion is health and well-being. She also loves creating/producing shows. She is a voracious reader and learner. When she was 5-years-old, her entire face was burned to a crisp. The doctor in Brooklyn, NY said it would end up severely scarred. She recalls it vividly. She smiled when the doctor said that to her Mom, and wondered why he was worried and making her Mom cry. Maria believed she’d be fine. Later when she healed, the doctor called it “a miracle.” Right then, Maria learned the power of thought.

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4 Reasons To Drink Water BEFORE You Workout by Maria Dorfner

strawHere’s why drinking water PRIOR to your workout is VITAL.

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1.  Your muscles contract when you exercise, which causes the temperature in your body to rise.  Sweat is your body’s natural internal air-conditioning. It cools the outer layer of your skin and lowers the heat inside.

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2.  It regulates blood pressure and your body temperature. When you’re dehydrated, your body’s interal air-conditioning shuts down which can result in heat exhaustion or worse, heat stroke.

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3. You will perform at your optimal level.   It affects how fast and hard your muscles can contract.  Your endurance, strength and reaction times improve.

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4.  Fueling up prior to your workout increases your body’s physiological response to exercise, which improves your performance.

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HOW MUCH WATER IS ENOUGH

Four hours before a workout, drink 5-7 ml of fluid per kg body weight. The average size person should drink 1.5 to 2 cups pre-exercise. This allows time for your kidneys to process the fluid and excrete any excess.

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A good way to check if you’re drinking enough water is to monitor your urine color.  It should be light yellow. If it’s dark, drink  1 to 1 1/2 cups more water.

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YES, YOU CAN DRINK TOO MUCH FLUID

It even has a fancy name, known as hyperhydration.  Here’s why that’s not good.  Drinking too much fluid can cause your extra- and intracellular spaces to expand. 

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Too much fluid intake can cause frequent runs to the restroom, which disrupts a good workout OR it may also result in another fancy word, hyponatremia, also known as water intoxication.  That’s more common in marathons. 

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When that happens, sodium levels in blood get diluted and can be fatal.  

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STAY HYDRATED.  STAY HEALTHY.

Remember, four hours before a workout, drink 5-7 ml of fluid per kg body weight. The average size person should drink 1.5 to 2 cups pre-exercise.

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Lucy makeprofile4 nbc1 Maria Dorfner is an award-winning broadcast journalist specializing in health. MedCrunch is a division of Healthy Within Network (HWN), which she recently founded. She began her career at NBC.  Since then, her stories have appeared on NBC, CBS, ABC, CNN, CNBC, FOX, DISCOVERY HEALTH CHANNEL and more. Her lifelong passion is health and well-being.  She also loves creating/producing shows. She is a voracious reader and learner.  When she was 5-years-old, her entire face was burned to a crisp. The doctor in Brooklyn, NY said it would end up severely scarred. She recalls it vividly.  She smiled when the doctor said that to her Mom, and wondered why he was worried and making her Mom cry.   Maria believed she’d be fine.  Later when she healed, the doctor called it “a miracle.”    Right then, Maria learned the power of thought. 

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“Thoughts are powerful.  So much so, that your mind is the key to your own health. Too many people can profit when you unwittingly hand that key over.  The floodgates for information overload are open.  It’s so important to question everything, and have a trusted source, especially when it comes to your health.” -Maria Dorfner, Nancy Drew of Health

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Health Stories? Health Tips? Questions? Need Help?  Contact: maria.dorfner@yahoo.com

If you need  a water filtration system for your home here are a few. A few friends have Smart Water and love it.

http://www.amazon.com/s/?ie=UTF8&keywords=ge+waterfilter&tag=googhydr-20&index=aps&hvadid=4508512727&hvpos=1t2&hvexid=&hvnetw=g&hvrand=7465269791153580585&hvpone=&hvptwo=&hvqmt=b&hvdev=c&ref=pd_sl_8zdxqzmf5v_b

Think and Grow Healthy by Maria Dorfner

nap22Napolean Hill‘s list for making you rich can also be used to kick your health and fitness goals into high gear.

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1.   Positive Mental Attitude -  Healthy changes start in your mind.  Visualize your success.

nap272.  Sound Physical Health.   Your actions will follow your beliefs.  Get a complete physical before you start.

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3.  Harmony in Human Relationships.  Surround yourself with people who are healthy in mind, body and spirit.

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4.  Freedom From Fear.  Don’t be afraid your goals will take too long or that it’s hopeless. It’s not. One day at a time.

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5.  The Hope of Future Achievement.  Expect success in your health and fitness goals. Don’t compare yourself to anyone.

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6.  The Capacity For Applied Faith.  It’s not enough to believe or have faith, you must DO.  Like Yoda

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7.  Willingness To Share One’s Blessings.  Giving makes you feel good. That’s healthy.

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8.  To Be Engaged In A Labor of Love.  When you love something (or someone) you overcome obstacles.

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9.  An Open Mind On All Subjects Towards All People.  Mix up your health and fitness routine so you don’t get bored.

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10.  Complete Self Discipline.  This is crucial. Know your weaknesses & plan ahead.  Lots of cake at a party? Pick fresh fruit.

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11.  Wisdom With Which To Understand People.   The WHY behind eating behavior drives consumption, not food. Ask why. 

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12.  Financial Security.  Create a steady monthly budget for nutritious foods.  Walk if you can’t afford a gym membership.

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Here are some more inspirations from Napoleon Hill:

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Remember, you can have billions, but you still won’t be able to buy what daily healthy habits can.

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 Last, but certainly not least, don’t forget the value of love.   Feeling loved builds your immune system. 

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About Napolean Hill:

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Health Stories/Tips?  Contact:  maria.dorfner@yahoo.com

Many Health Apps Don’t Get the Job Done by Laura Nathan-Garner

How to Choose a Better Health App

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From helping you wake up rested to getting couch potatoes ready for a 5K, there really is an app for everything.

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But when it comes to health apps, many don’t get the job done. That’s true of apps for smartphones, iPads, computers and even TVs.

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“Many companies are in such a hurry to sell their app that they don’t conduct a study to see if users will adopt real, lasting change,” says Alexander V. Prokhorov, M.D., Ph.D., director of
MD Anderson’s e-Health Technology Program and professor in the Department of Behavioral Science.

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“And, app stores don’t have medical reviewers who make sure health apps are medically sound.”

So, it can take some detective work to find a reliable one. Before you start to download, separate the good from the bad with these tips.

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1. SET REALISTIC EXPECTATIONS.

Think of health apps as tools to complement what you’re doing offline.

So, before downloading an app, figure out what you need to do to achieve your health goals. Then, figure out how an app can and can’t help.

“Set a specific and achievable goal,” says Jermaine McMillan, project director of MD Anderson’s e-Health Technology Program. “Once you choose an app, make sure you understand what it’s intended to do and how you will use it to help reach your goal.”

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2. AVOID APPS THAT PROMISE TOO MUCH.

Beware of apps promising big results — and fast.

Research shows that most people can’t change a behavior overnight or even in a week,” Prokhorov says. “So, an app that promises quick weight loss or quitting smoking for good by the end of the month probably won’t produce the results you want.”

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3. RESEARCH THE DEVELOPERS.

Don’t let attractive graphics or enticing features fool you. “Many questionable health apps are developed by good designers who aren’t experts in behavior change,” Prokhorov says.

Advice? Do some digging. Find the developer’s name in the app store or on the app’s website. Then, research the developer and find out:

Whether they’ve designed other health apps
How long they’ve been developing health apps
Whether they consulted health professionals to develop the app
Whether any reputable hospitals or health organizations endorse the app
No experience, and no consultation with a health organization? That’s a red flag to keep looking.

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4. CHOOSE APPS THAT USE TECHNIQUES YOU’VE HEARD OF.

Does an app use unusual strategies to help improve users’ health? Say, using hypnosis or acupuncture to quit smoking? That, too, may be a red flag.

“Most effective behavior change strategies are based on years of research,” Prokhorov says. “They’re things you’ve probably heard your doctor recommend.”

So, play it safe and stick with apps that use well-known strategies.

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5. SEE WHAT OTHER USERS SAY.

Read reviews in the app store, and do a search online to see what other users think about the app.

And, pay particular attention to readers who’ve used the app for awhile. This feedback may provide insight into whether the app can really help you long-term.

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6. TEST APPS BEFORE COMMITTING.

Even the best app can’t work its magic if you don’t use it as recommended. So, test out several health apps before choosing one and give the one you choose a fair chance.

If an app isn’t easy and convenient to use, you probably won’t use it regularly. And, those healthy changes you’re trying to adopt probably won’t become habit.

Don’t give up if the first few apps don’t do the trick. Test-driving different apps can teach you about your likes and dislikes, so you can find an app — or an offline solution — that works for you.

“The good news is that more health researchers are starting to help design apps,” Prokhorov says. “And that means many great health apps should appear in the next year or two.”

                                                                                                               ________________

This article originally appeared in Focused on Health, MD Anderson Cancer Center’s online healthy living newsletter.  For more information, please visit www.mdanderson.org

 

Healthy Love Is Like Healthy Water by Maria Dorfner

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Healthy love is like healthy water. Transparent. You can see to the bottom of the pool or ocean.
 
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5 C‘s are crystal clear: caring, communicating, compassion, connecting and commitment. 

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When water is mysteriously murky, withholding and uncommunicative –creepy things may pop up.

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You end up mentally, emotionally, financially or physically dead.

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Healthy love is about respect & honesty.   Relaxing being together or apart.  It feels safe. 

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Healthy love lifts you up like an awesome wave.  It screams You are SPECIAL in a crowded world.  
 
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It says, I can be with anyone, but I choose you. I choose you because I love you.
 
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Healthy love:  Caring, Communicating, Compassion, Connecting, Commitment.   :-)
 
 
 
 
 
#healthy #trust #heart #love