Protect Your Health in Freezing Temps


Actions to protect your health in freezing temperatures include:    

Preparing your family and home:

•Replenish your emergency supply kits including battery-operated radio and flashlights.

•Have extra blankets on hand.

•Clear rain gutters, repair roof leaks and cut away tree branches that could fall on a house or other structure during a storm.

•Check on family members and neighbors who are elderly or have special needs.

•Move family pets indoors or to an enclosure out of the elements.

•Maintain a sufficient supply of heating fuel.

•Insulate pipes and allow faucets to drip during cold weather to avoid freezing.

•Learn how to shut off water valves (in case a pipe bursts).

•Keep fire extinguishers on hand. Make sure everyone in your house knows how to use them.

•Do not bring heating devices, barbecues and other cooking equipment or other fuel burning devices intended for outdoors inside.

Stay Hydrated

Drink lots of water, even if you’re not thirsty.

Avoid alcohol, which makes your body lose heat.

Eat Light

Light meals are best before heading out in the cold.

Heavy meals require a large blood flow to the gastrointestinal system to aid in digestion, which may prevent warm blood from circulating to your fingers and toes.

Save the heavier meal for when you are back indoors.

Bundle Up

•Wear several layers of loose fitting, lightweight, warm clothing.

The outer garments should be tightly woven and water repellent.

Wear mittens, which are warmer than gloves.

•Wear a hat. 50% of heat is lost from your head. 

Wear warm socks.

Outer shell of your layered clothing should shield wind.

Protect your lips with lip balm and any exposed skin with moisturizer.

Cover your mouth with a scarf to protect your lungs.

Exercise Indoors

Maintain your exercise routine by doing so indoors

Recognizing symptoms of cold weather exposure

Confusion, dizziness, exhaustion and shivering are signs of possible hypothermia.

If you experience any of these symptoms, seek medical attention immediately.

Gray, white or yellow skin discoloration, numbness or waxy skin are symptoms of frostbite.  See a physician.

In the case of overexposure to severe temps, remove wet clothes an warm the body with a blanket or warm fluids.

During a storm

Drive only if it is absolutely necessary. 

Keep warm blankets, extra clothing, hats, scarves, gloves and healthy snacks in  your car during severe temperatures.

If you must drive: travel in day; don’t travel alone; let others know your schedule; stay on main roads; avoid back road shortcuts.

Let someone know your destination, your route, and when you expect to arrive.

If your car gets stuck along the way, help can be sent along your predetermined route.


For more information visit:
Extreme Cold: A Prevention Guide to Promote Your Personal Health and Safety – (CDC)


Cold Weather Survival Guide from


Hot Healthy Recipe: Panini!

When I was in Paris years ago,  I couldn’t help notice people eating panini’s.

Panini is plural for panino, which means sandwich in Italian.

After trying one, I recall exclaiming I want to open Panini carts in NYC!

Delicious. Like a grilled cheese sandwich all grown up.
The only place I’ve had one since then is in Union Square in New York City. A place called Bite.
Grab a hot healthy panini to go for $7.50.  Location in SoHo too.
 Back to making a Healthy Panini at home.  Use a Panini Press (link below).

Use natural ingredients, like fresh garden vegetables.


Sweet Red Pepper


Beefsteak Tomato

Vidalia Onion

Portobello Mushroom

Fresh Spinach Leaves

Your Favorites Cheese

Your Favorite Lean Meat

A Firm Whole Wheat Bread

  • Start by scraping off the black area of the Portobello mushroom. Then, sauté in imported Italian Virgin Olive Oil and Thyme.
  • Next, you slice open a sweet red pepper horizontal wise, take out seeds and core. Once your onion is sliced into large rounds, it too should be roasted. Slice a firm tomato in a semi-thick round.   Set aside.
  • The eggplant should be skinned, seeded and sliced lengthwise. Each slice should be dipped in flour, and sautéed in olive oil until soft.
  • As for the spinach leaves, lightly blanch them in water until it turns a darker green.

Add a thick slice of cheese and your choice of lean meat. The final step is to layer the sandwich with the meat first, cheese and the vegetables in any order you like.

Panini Press and Grill until the cheese and meat are well done.

Panini grills range in price from $25. to over $500.  You can check them out or order on-line here:

1a. George Forman Panini Grill |

  1. Waring WPG250 14 1/2″ x 11″ Panini Supremo Grooved Top & Bottom Panini Sandwich Grill 120V

    $379.99 –, Commercial Waring® Items at Lower Prices!

  2. Breville Panini Press | Williams-Sonoma

    $119.95 – Williams-Sonoma  Orders Over $49 Ship Free w Code ship4free

  3. Wolfgang Puck Panini Duet & Multipurpose Grill

    $44.99 – Sears Buy Online, Pickup in Store
  4. Calphalon 1759546 Grill, Panini Press

    $139.99 – Macy’s Free Shipping w/ $99 Order Today!


Happy & Healthy Weekend!  I just learned it is the Thai New Year. Happy Thai New Year!

Fingernail Health: What’s Hot, What’s Not



Next time you visit your doctor, ask them to take a look at your nails. Tamara Lior, MD, a dermatologist with Cleveland Clinic Florida says she once convinced a patient to have his lungs checked after noticing a blue tint to his nails. She was sure he had fluid in his lungs and sure enough, the tests proved positive. 

Fingernail appearance can reflect our overall health AND a wide range of medical conditions.   Below are some visual clues to possible problems. Of course, it’s not a certainty, but it’s a good idea to get it checked if you find your nails look exactly like one of these photos.    Keep an eye out for elderly parents and loved ones too.  Brace yourself.  Some of the pics aren’t pretty. 


1. Nail Separation – infection, injury, thyroid disease, psoriasis

2. Clubbing – lung disease, low oxygen in blood, AIDS, liver disease

3. Beau’s Lines – diabetes, congestive heart failure

4. Pitting – psoriasis, connective tissue disorders

5. Yellow Nail Syndrome – chronic bronchitis, lymphedema, respiratory disease

6. Spoon Nailsanemia, iron deficiency, hypothyroidism, heart disease

7. Terry’s Nails – liver disease, diabetes, malnutrition

7 Other Color Change Warning Signs:

  1. White nails – Liver diseases such as hepatitis
  2. Half-white, half-pink nails – Kidney disease
  3. Red nail beds – Heart disease
  4. Pale or white nail beds – Anemia
  5. Dark lines beneath the nail – Melanoma
One of the most common conditions is fingernail fungus, this causes the nails to crack, peel and change color or texture. These infections are often difficult to treat and may require professional help from a dermatologist. Basically, you want to be alert to changes in texture, shape, or color that aren’t due to a bruise or fungal infection.

Consult your doctor or dermatologist if you notice any of the above.


  • Abuse your fingernails. To prevent nail damage, don’t use your fingernails as tools to pick, poke or pry things.
  • Bite your fingernails or pick at your cuticles. These habits can damage the nail bed. Even a minor cut alongside your fingernail can allow bacteria or fungi to enter and cause an infection.
  • Pull off hangnails. You might rip live tissue along with the hangnail. Instead, carefully clip off hangnails.
  • Ignore problems. If you have a nail problem that doesn’t seem to go away on its own or is associated with other signs and symptoms, consult your doctor or dermatologist for an evaluation.


Healthy fingernails are smooth, without pits or grooves. They’re uniform in color and consistency and free of spots or discoloration. Sometimes fingernails develop harmless vertical ridges that run from the cuticle to the tip of the nail. Vertical ridges tend to become more prominent with age. Fingernails can also develop white lines or spots due to injury, but these eventually grow out.

14 Tips for Strong and Healthy Nails from Reader’s Digest

 1. To keep your nails hydrated, rub a small amount of petroleum jelly into your cuticle and the skin surrounding your nails every evening before you go to bed or whenever your nails feel dry. Keep a jar in your purse, desk drawer, car — anywhere you might need it. Not a fan of petroleum jelly? Substitute castor oil. It’s thick and contains vitamin E, which is great for your cuticles. Or head to your kitchen cupboard and grab the olive oil — it also works to moisturize your nails.

2. Wear rubber gloves whenever you do housework or wash dishes. Most household chores, from gardening to scrubbing the bathroom to washing dishes, are murderous on your nails. To protect your digits from dirt and harsh cleaners, cover them with vinyl gloves whenever it’s chore time. And for extra hand softness, apply hand cream before you put on the rubber gloves.

3. When pushing back your cuticles (it is not necessary to cut them) come in at a 45-degree angle and be very gentle. Otherwise the cuticle will become damaged, weakening the entire nail, says Mariana Diaconescu, manicurist at the Pierre Michel Salon in New York City.

4. Trim your toenails straight across to avoid ingrown toenails. This is particularly important if you have diabetes.

5. Dry your hands for at least two minutes after doing the dishes, taking a bath/shower, etc. Also dry your toes thoroughly after swimming or showering. Leaving them damp increases your risk of fungal infection.

6. Air out your work boots and athletic shoes. Better yet, keep two pairs and switch between them so you’re never putting your feet into damp, sweaty shoes, which could lead to fungal infections.

7. Wear 100 percent cotton socks. They’re best for absorbing dampness, thus preventing fungal infections.

8. Stretch out the beauty of a manicure by applying a fresh top coat every day, says Susie Galvez, owner of Face Works Day Spa in Richmond, Virginia, and author of Hello Beautiful: 365 Ways to Be Even More Beautiful.

9. Make your nails as strong as a horse’s hooves, and take 300 micrograms of the B vitamin biotin four to six times a day. Long ago, veterinarians discovered that biotin strengthened horses’ hooves, which are made from keratin, the same substance in human nails. Swiss researchers found that people who took 2.5 milligrams of biotin a day for 5.5 months had firmer, harder nails. In a U.S. study, 63 percent of people taking biotin for brittle nails experienced an improvement.

10. Add a glass of milk and a hard-boiled egg to your daily diet. Rich in zinc, they’ll do wonders for your nails, especially if your nails are spotted with white, a sign of low zinc intake.

11. File your nails correctly. To keep your nails at their strongest, avoid filing in a back-and-forth motion — only go in one direction. And never file just after you’ve gotten out of a shower or bath — wet nails break more easily.

12. Massage your nails to keep them extra strong and shiny. Nails buffing increases blood supply to the nail, which stimulates the matrix of the nail to grow, says Galvez.

13. Polish your nails, even if it’s just with a clear coat. It protects your nails, says manicurist Diaconescu. If you prefer color, use a base coat, two thin coats of color, and a top coat. Color should last at least seven days but should be removed after 10 days.

14. Avoid polish removers with acetone or formaldehyde. They’re terribly drying to nails, says Andrea Lynn Cambio, M.D., a New York City dermatologist. Use acetate-based removers instead.


More Healthy Nail Habits:

  • Keep your nails clean and dry
  • Avoid nail-biting or picking
  • Apply moisturizer to your nails and cuticles every day to help prevent cracking
  • File your nails in one direction straight across and round the tip slightly, rather than filing to a point, trim & file regularly
  • Don’t remove the cuticles or clean too deeply under your nails, which can lead to infection
  • Don’t dig out ingrown toenails. See a dermatologist if they become bothersome
  • Avoid nail polish removers that contain acetone or formaldehyde
  • Bring your own instruments if you get frequent manicures
  • If you have artificial nails, check regularly for green discoloration (a sign of bacterial infection)
  • Eat a balanced diet and take vitamins containing biotin (more information on best foods for your nail  health below)
  • Keep your fingernails dry and clean to prevent bacteria, fungi and other organisms growing under fingernails. Wear cotton-lined rubber gloves when washing dishes, cleaning or using harsh chemicals, and avoid long soaks in tub.
  • Use moisturizer on your hands. Rub the lotion into your fingernails and cuticles, too




Nail biting may result in the transportation of bacteria buried under the surface of the nail that are hard to clean and easy to get in the mouth. Likewise, broken skin on the cuticle may be susceptible to microbial and viral infections. These pathogens can be spread between digits via saliva. I suggest visiting for tips on how to stop.


ANSWER: Almonds, peanuts, yogurt, eggs, tomatoes, fresh fruits & vegetables and water. Those foods are great for your nails because they contain biotin. You need 2.5 mg of biotin a day for strong nail health. The worst thing you can do for your hair, nails and skin is starve your body. Good health is feeding yourself nutritious foods daily.


If you have a question that wasn’t answered, feel free to leave it in the comments below.  

Stay Healthy! Maria  🙂


SHINE ON: Foods for Healthy, Glowing Skin

Well, I received a lot messages from my last blog saying my face isn’t shiny at all…that it’s GLOWING. 

Ha. Thank you.  Turns out, some health experts agree. 

While Negative Nancys point out how celebs like Gwenyth Paltrow are “too shiny” other experts tell you how to GET shiny skin in the name of good health and wellness.

Healthy skin IS actually moisturized from the inside out, so the expert dermatologists are correct. 

Plus, I prefer to error on the side of GOOD HEALTH  so shine on Gwenyth!   We can always matte with more powder anyway.

Meantime, here’s how to nourish your skin from the inside/out:

Foods that make Skin Beautiful & Shiny

Everyone wants to have a beautiful and shiny skin.  A healthy lifestyle i.e. daily exercise, adequate sleep as well as nutritionally-balanced diet helps to get a beautiful skin and improve overall health.

Consume a healthy and well-balanced diet that rich in vegetables, fruits, nuts, seeds, whole grains to ensure your skin gets all the nutrients it requires.

Foods that make Skin Beautiful & ShinyMake Skin Beautiful & Shiny by eating below foods:



For a healthy skin, the best-known essential fatty acids i.e. omega 3 and omega 6 must be in balance. Walnuts are an excellent source of Omega-3 fatty acids, which help to make skin smoother and younger looking. Walnuts also provide other health benefits, for example put shine in hair, increase vision properties, and help to build strong bones. To enjoy their benefits, you don’t need to consume cupfuls of walnuts. Just consume handful of walnuts or throw some in your pasta, salad, or dessert.

Green Vegetables

Dark green vegetables are great source of nutrients and antioxidants. They contain potassium, vitamin C, vitamin A, β-carotene, iron, vitamin B6, omega-3 fatty acids and folic acid in good amount. Vitamin A helps in the formation of new cells; thus it keeps the skin, eyes and hair beautiful, shiny and bright. The good content of iron contained in these vegetables can recover iron-deficiency anemia, and make the skin shiny and ruddy.


Only a small clove of garlic offers so many health benefits. Garlic has natural blood thinner properties so it improves blood circulation. Also, it is a good source of anti-oxidants which destroy free radicals and prevent premature aging. People having oily and acne prone skin can also get benefit from garlic due to anti-septic properties of it. In many ways garlic can be used to battle beauty problems; however regular intake of fresh garlic can help to prevent the topical use of garlic. Consume a clove of minced or chopped garlic every day to get all the beneficial properties.

Green Tea

In the list of skin-friendly beverages, green tea is on top as it is a storehouse of polyphenols. Green tea is one of the best foods for healthy skin as it protects cells and helps to prevent skin cancer and other skin-related disorders. Whether you take it orally or applied on the skin directly, the anti-inflammatory properties of green tea would surely give you glowing skin. Green tea can decrease the risk of damage from ultraviolet light (the burning rays of the sun), and thus decrease the risk of skin cancer. All these properties of green tea are beneficial to skin health overall.


Fresh ginger roots contain volatile oils, phenol compounds which are utilized to treat inflammatory conditions, digestive disorders and many other ailments. For beautiful skin, circulation of blood is very important as when circulation is increased, puffiness is decreased and the blood is better capable to provide skin cells with nutrients/take waste away. Ginger increases blood flow, stimulates skin, and will provide a warming effect when utilized to cleanse skin.

Dark Chocolate

Many people have misconceptions that chocolate is responsible for acne but they are not aware about the fact that chocolate is actually helpful to get beautiful skin. Consumption of dark chocolate keeps the skin hydrated for longtime and protects it from sun damage, which is almost contrary to acne belief. Before you include dark chocolate in your diet, remember that the best type of chocolate has at least 60 percent cacao and high flavanol content.


Tomatoes are the richest source of lycopene, the anti-aging antioxidant. Lycopene present in tomatoes is more easily absorbed by body when it is taken in cooked or processed form. So, ensure to take tomato juice, canned tomato sauce, and ketchup. Besides being an excellent source of the antioxidant lycopene, tomatoes are also regarded as a high-carotenoid fruit. One study has found that lycopene-rich tomato paste helps to prevent sunburn when it is combined with olive oil and applied on skin daily for ten weeks.


Avocado is a high-fat fruit which contains vitamins A, D, and E in good amount. Also, it is an excellent source of biotin, vitamin H. Due to all these nutrients, avocado offers a natural way to keep skin moisturized. Also, it helps to soften the skin and prevent brittle hair and nails. It also works well topically. Peel the fruit and mash an avocado; apply the mashed flesh on your skin. Let it on skin for 15 minutes and then rinse it off with a cool washcloth. If you are prone to acne, don’t use it on your skin too frequently.

Nutritionist, Lisa Drayer, MA, says the Top 10 Foods for gorgeous skin and hair are:

1.   Blueberries

2.  Wild Salmon

3.  Spinach

4.  Oysters

5.  Tomatoes

6.  Walnuts

7.   Kiwis

8.  Dark Chocolate

9.  Yogurt

10.  Sweet Potatoes

Fortunately, those are all favorites of mine and you can add my favorite snack to the list as a bonus.  Almonds are a super food for super skin.  Love it.



Overview of Skin from The Cleveland Clinic:


Skin is the largest organ on our body, made up of several different components, including water, protein, lipids and different minerals and chemicals. It takes a lot to protect you, too: just about six pounds (that’s roughly how much your skin would weigh by itself). Throughout your life your skin will change, for better or worse. In fact, your skin will regenerate itself approximately every 27 days. Proper care and treatment is essential to maintaining the health and vitality of this crucial protection.

What your skin demands daily

It’s easy to skip that glass of water during the haste of your daily routines or to cleanse yourself. But over time, those bad habits can take a toll on your skin. Each day you should make certain to provide your skin with

  • Plenty of water.
  • Thorough cleansing – You should perform this twice daily. At night, make sure you remove all your make-up and cleanse properly before going to bed.
  • Balanced nutrition.
  • Toning – that is, after you cleanse with your bar soap or other cleanser, make sure you use a formulated toner or astringent to remove fine traces of oil, dirt, and make-up that you may have missed when cleansing.
  • Moisturizing – this is a necessary step even for those who have oily skin. There are plenty of moisturizers on the market that are oil-free.

Over the course of your life, you should pay attention to all parts of your skin. Familiarize yourself with it, so you’ll notice any changes that might occur, such as different moles or patches that might require further attention.

This information serves as an overview only, and should not replace a professional’s advice.

Skin’s structure

Epidermis: The outer layer

It’s the thinnest layer, but it’s responsible for protecting you from the harsh environment, with five layers of its own: stratum germinativum, stratum spinosum, stratum granulosum, stratum lucidum, and stratum corneum. The epidermis also hosts different types of cells: keratinocytes, melanocytes and Langerhans cells. Keratinocytes produce the protein known as keratin, the main component of the epidermis. Melanocytes produce your skin pigment, known as melanin. Langerhans cells prevent things from getting into your skin!

Dermis: The middle layer

This is the layer responsible for wrinkles. The dermis is a complex combination of blood vessels, hair follicles, and sebaceous (oil) glands. Here, you’ll find collagen and elastin, two proteins necessary for skin health because they offer support and elasticity. Fibroblasts are the cells you’ll find in this layer, because they synthesize collagen and elastin. This layer also contains pain and touch receptors.

Hypodermis: The fatty layer

Reduction of tissue in this layer is what contributes to sagging skin. This layer is also known as the subcutis. It hosts sweat glands, and fat and collagen cells, and is responsible for conserving your body’s heat and protecting your vital inner organs.

The skin’s proteins



It’s the most abundant protein in the skin, making up 75 percent of your skin. This is also your fountain of youth, for it’s responsible for warding off wrinkles and fine lines. Over time, environmental factors and aging diminish your body’s ability to produce collagen.


Think elastic. This protein is found with collagen in the dermis.

It’s another protein, responsible for giving structure to your skin and organs. As with collagen, elastin is affected by time and the elements. Diminished levels of this protein cause your skin to wrinkle and sag.


This dominant protein in your skin makes up hair, nails and the surface layer of the skin. Keratin is what forms the rigidity of your skin.

Can’t find the health information you’re looking for?

This information is provided by the Cleveland Clinic and is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about a specific medical condition. _____________________________________________________________________________________________________

More Skin care Tips from THE MAYO CLINIC:

Good skin care — including sun protection and gentle cleansing — can keep your skin healthy and glowing for years to come.

By Mayo Clinic staff

Don’t have time for intensive skin care? Pamper yourself with the basics. Good skin care and healthy lifestyle choices can help delay the natural aging process and prevent various skin problems. Get started with these five no-nonsense tips.

1. Protect yourself from the sun

One of the most important ways to take care of your skin is to protect it from the sun. A lifetime of sun exposure can cause wrinkles, age spots and other skin problems — as well as increase the risk of skin cancer.

For the most complete sun protection:

  • Use sunscreen. Use a broad-spectrum sunscreen with an SPF of at least 15. When you’re outdoors, reapply sunscreen every two hours — or more often if you’re swimming or perspiring.
  • Seek shade. Avoid the sun between 10 a.m. and 4 p.m., when the sun’s rays are strongest.
  • Wear protective clothing. Cover your skin with tightly woven long-sleeved shirts, long pants and wide-brimmed hats. Also consider laundry additives, which give clothing an additional layer of ultraviolet protection for a certain number of washings, or special sun-protective clothing — which is specifically designed to block ultraviolet rays.

2. Don’t smoke

Smoking makes your skin look older and contributes to wrinkles. Smoking narrows the tiny blood vessels in the outermost layers of skin, which decreases blood flow. This depletes the skin of oxygen and nutrients that are important to skin health. Smoking also damages collagen and elastin — the fibers that give your skin its strength and elasticity. In addition, the repetitive facial expressions you make when smoking — such as pursing your lips when inhaling and squinting your eyes to keep out smoke — can contribute to wrinkles.

If you smoke, the best way to protect your skin is to quit. Ask your doctor for tips or treatments to help you stop smoking.

3. Treat your skin gently

Daily cleansing and shaving can take a toll on your skin. To keep it gentle:

  • Limit bath time. Hot water and long showers or baths remove oils from your skin. Limit your bath or shower time, and use warm — rather than hot — water.
  • Avoid strong soaps. Strong soaps and detergents can strip oil from your skin. Instead, choose mild cleansers.
  • Shave carefully. To protect and lubricate your skin, apply shaving cream, lotion or gel before shaving. For the closest shave, use a clean, sharp razor. Shave in the direction the hair grows, not against it.
  • Pat dry. After washing or bathing, gently pat or blot your skin dry with a towel so that some moisture remains on your skin.
  • Moisturize dry skin. If your skin is dry, use a moisturizer that fits your skin type. For daily use, consider a moisturizer that contains SPF.

4. Eat a healthy diet

A healthy diet can help you look and feel your best. Eat plenty of fruits, vegetables, whole grains and lean proteins. The association between diet and acne isn’t clear — but some research suggests that a diet rich in vitamin C and low in unhealthy fats and processed or refined carbohydrates might promote younger looking skin.

5. Manage stress

Uncontrolled stress can make your skin more sensitive and trigger acne breakouts and other skin problems. To encourage healthy skin — and a healthy state of mind — take steps to manage your stress. Set reasonable limits, scale back your to-do list and make time to do the things you enjoy. The results might be more dramatic than you expect.


Stay Healthy!

Maria Dorfner has worked in major market broadcasting for almost four decades. In 1993, she began specializing in medical/health news. She founded NewsMD Communications, a multiple-award winning company specializing in health. Her stories have been featured on ABC’s Good Morning America, NBC’s Today Show, CBS This Morning, Fox, CNN, and multiple other stations. She has produced the JAMA  (Journal of the American Medical Association) report airing weekly on networks, In 1989, she helped launch CNBC. She later helped launch MedPage Today, The Cleveland Clinic News Service and more.
Her awards include a Freddie for Excellence in Medical Reporting Award, Medical Reporting Scholarship from the American Medical Association (AMA) and Upjohn Pharmacia, Who’s Who in American Women.
She has also produced several original talk show pilots into major national syndication. She is the author of 3 books including “Healthy Within” nominated for a Pulitzer Prize in non-fiction. She is a national honors English and Political Science graduate ofPace University Dyson School of Arts and Sciences, where she was Miss Pace University and was awarded a writing scholarship from NBC News to Columbia University in New York City.  She is an avid swimmer, nature lover and sometimes stand-up comedian.
Most recently, she created BoldHealth on BoldTV and served as producer and host for a year, prior to the NYC studio closing due to Covid-19. In Spring 2021, her 24-Hour health channel launches. 


“Make time daily to eat well, exercise, hydrate, get out in nature and relax.” -Maria Dorfner

Thank you half a million readers! You can follow more medical, health and wellness tips by following Maria on Twitter @Maria_Dorfner or Linked In at: or find me on Facebook

Maria Dorfner
Maria Dorfner

More Than Skin Deep

I uploaded a new photo to Facebook.  It always catches me off guard when it pops up JUMBO size.   I’m thinking, WHOA…

JUMBO shiny face.

It doesn’t bother me.  It bothers other people.  Okay, two.  TWO people. My sister and my niece laugh and ask,  “Why is your face so shiny?” in the same tone they ask, “Is THAT what you’re wearing?” right as I am about to dash out the door.

I don’t see the shine as a problem.  But I caught the following headline from SEVENTEEN MAGAZINE, which brought back a stab of teenage angst:

“GET A SHINE-FREE FACE: Some things may look better shiny, but never your face!”


Maybe it IS a problem.  Saturday Night Live would definitely file this under, “White People’s Problems.”  That’s when you don’t have any, and start making s@%t up.

Well, SEVENTEEN MAGAZINE has some remedies. Apparently, I was too busy working at that age to flip through beauty magazines. I was into reading  encyclopedias.  My Dad refused to buy them.  Salesmen sold them door-to-door back then.   If you had them, you were rich.

My aunt & uncle must have been loaded because they had a complete A to Z set.  So I ran around the block to their house every night to read them.  My uncle nicknamed me, “Maria, Go Home.”  I’d say, “NO! I’m not finished.”  I had to read very fast.  Clearly, he was annoyed at having to walk me home each night.

1976 was the worst.  David Berkowitz went on a notorious killing spree in Brooklyn.  That really cut into my encyclopedia reading.  I had to wear a scarf on my head and SPRINT around the block because he was randomly shooting brunettes in the head.  I was just  a kid.  Didn’t matter.

My genetic hair color made me look like a turkey out on Thanksgiving Eve.  Then the New York Post released Generic Man sketch.  I couldn’t even talk to anyone I knew without secretly thinking he was a killer.  After awhile, I started looking at family members with a raised eyebrow.  Where were YOU last night?

I digress.  Back to shiny things.  Below is my Facebook photo.  Shinier than an NBA championship trophy.  Did you think it was the one at the top of the page?

Below are thoughts from SEVENTEEN MAGAZINE readers who don’t have to worry about getting murdered.  It’s fun reading their home remedies, as I can tell they are real and not from people being paid to tell you something works.  Thank goodness beauty is more than skin deep.

Meanwhile, let’s look at  that article to find out what teens do for their overproduction of oil because let’s FACE it –they have more time to CLEAR things up.  Although, I’m a little concerned about Tiffany.  And Shanniqua?  You go girl.



Some things may look better shiny, but never your face! Get an oil-free, healthy glow with these real-girl tips!

“My mom taught me to put rubbing alcohol on a cotton ball and rub that on your face. It grabs oil and leaves your face shine-free — it works every time!” –Stephanie, 14, Melville, NY

Clean & Clear oil-blotting sheets don’t clog pores, and after a couple of blots your skin goes from shiny to a healthy, smooth glow. Plus, a 50-sheet pack can fit anywhere, even the tiniest of purses!” –Danielle, 16, Vienna, VA

“Make a mask from eggs and sugar. It’s great for everyone!” –Haley, 15, Gastonia, NC

“Rub a drier sheet over your face right after getting out of the shower!” –Tiffany, 15, Boonville, IN

“Once a week, I mix the juice from an orange and some egg yolk and put it on my face for about 10 minutes. It sounds disgusting, but it totally works!” –Caitlin, 17, Toronto, ON, Canada

“Wear face moisturizer with a sheer powder on top of that. It keeps your skin shine-free for up to 10 hours!” –Krystal, 15, Havre, MT

“If I’m out and need to de-shine, I grab a toilet seat cover (unused!) from a public bathroom and use it like an oil-absorbing sheet. It works and it’s free!” –Shanniqua, 16, Ventura, CA

“Caress Body Soap dries up my skin a bit, and leaves my face not shiny or oily at all!” –Jenna, 15, Melrose, MN

“I mix baking soda and water and leave it on my skin for 10 minutes, then I rinse it and put witch hazel on. It makes my skin smooth and oil-free!” –Ashley, 14, Philadelphia, PA

“I use a light, gentle moisturizer every night. Keeping your skin hydrated (and clean) keeps your pores from producing oil.” –Rachel, 14, Rocky Hill, CT

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Boost Your Brain Power by Maria Dorfner

O is for Occipital Lobe
Image by illuminaut via Flickr

The human brain has long been a mystery.  Suddenly, there is an explosion of books about the brain in bookstores.  A search on Amazon reveals almost 6,000 titles.  So, what’s really going on inside this extremely complex organ?  And how can you boost your brain power, so it’s working at its best?  First, let’s take a look at what each area does, and how damage to one of these areas would affect you.  Then, we’ll explore things you can do to keep your brain fit.

Let’s start with a visual.

FRONTAL LOBES – THINKING.  Biggest part of your brain. This is the most highly evolved area of your brain.  The frontal lobes, one on each side, handles ideas, concepts, feelings and judgments, interpreting what’s going on around you and how you should act in response. Problems in this area including Alzheimer’s disease, can change behavior and personality and make it hard to focus, plan or remember how to do tasks.

TEMPORAL LOBES – HEARING.  More sensory information, especially hearing, is processed in the temporal lobes, which help you make sense of spoken language and music.  These lobes also are linked to memory, and damage here can make it hard to understand speech, categorize objects or recall things you’ve seen or been told.

PARIETAL LOBES – VISION & TOUCH. Working with other areas of the brain, the parietal lobes integrate information from the senses, like vision and touch.  They’re also involved in memory, voluntary movement and spinal perception.  Damage to the parietal lobes can make it difficult to perceive objects, recognize parts of your body, do math or understand your own writing.

OCCIPITAL LOBESSIGHT.  Sight isn’t limited to one area, but the occipital lobes are largely devoted to processing visual input, and damage from tumors, trauma or strokke can cause a form of vision loss known as coritcal blindness.  Even if the eye and optic nerve are working perfectly well, a problem in the occipital lobes can make it difficult to recognize what your eyes see.

CEREBELLUMBALANCE & COORDINATION.  Smallest part of your brain.  The cerebellum is involved with balance and coordination of movement.  It also plays a role in functions such as motor memory you need for physical skills.  When there is trouble in the cerebellum, even simple tasks such as reaching for a glass of water can prove difficult.

BRAIN STEM – CONNECTS IT ALL.  Everything that travels back and forth between your body and brain via your spinal cord goes through the brain stem. It is responsible for body functions you don’t consciously think about such as breathing, heart rate, digestion, sleep and body temperature.  Problems in this area can mean big trouble, including paralysis and coma.

The Human Brain requires all parts to work together in order for your Mind and Body to function properly.  Any of those functions can be compromised by stroke, tumors, injuries and disease.

Let’s Take a Look at Ways You Can Keep Your Brain Healthy.


Daily Mental Exercise

  1. Scrabble. Play Scrabble with friends in person or play online. Scrabble is a great way to get your brain thinking or do the daily crossword in a newspaper each day.
  2. News. Keep up with current events. Whether your interest is politics, world news, or your local small-town gossip, staying current with the news stimulates your mind.
  3. Read. Read anything…books, magazines, the back of cereal boxes. Reading keeps your mind pumping, and you learn new things at the same time. It’s definitely a bonus if your reading material has some depth to it, though.
  4. Puzzles. While working jigsaw puzzles, you must think about how the shapes and colors match up. The problem-solving skills of working puzzles helps keep your mind sharp.
  5. Movies. Watch a thought-provoking movie. Movies like Crash, Fight Club, and American Beauty can leave your brain pondering what you watched for days afterward.
  6. Word puzzles. Solve brainteasers such as anagrams, logic problems, or rebuses whenever you have a few minutes.
  7. Video games. Who said video games are a waste of time? Some video game playing can help fight Alzheimer’s.
  8. Hobbies. Start a new hobby or take up an old, forgotten one to get your creative juices flowing.
  9. Research. Research topics of interest. It’s one way to boost your brain power if you spend a lot of time online.

Daily Physical Exercise

Exercise increases blood-flow and oxygenates the brain, so get moving.

10.  Yard work. Mowing the lawn, raking leaves, or just picking up the twigs that have fallen on the yard are all great ways to get exercise.

  1. Walk the dog. Getting Fido and yourself outside for a walk improves both your mood and your health–both lead to a stronger mind.
  2. Swim. Jump in the lake or take a swim at your neighborhood pool for a great form of exercise.
  3. Bike. A leisurely bike ride through a park or down a dedicated bike trail is not only good for your body, but you will enjoy the scenery.
  4. Yoga. Practicing yoga is an excellent way to get your body and mind moving any time of the day.
  5. Tai chi. Learn this ancient form of graceful movement and stretching for a super way to start each morning.
  6. Hike. Put on some sturdy shoes. Hiking can be as easy as exploring a city park or to a visit to a state or national park.
  7. Dance. Take dancing lessons. Learn to tango or do the latest line dance.  Read about the anti-aging benefits of dance here.
  8. Tennis. The mental and physical stimulation of this popular game will have your brain health in top form.
  9. Golf. Enjoy a leisurely round of golf for both exercise and social benefits that will help keep your mind fit.

Daily Challenges

Learning and experiencing new things does this.

20. Learn. If you hear an unfamiliar word, look it up. See a flower you don’t recognize? Find out what it is.

21. Music. Learn to play a musical instrument, learn how to read music, or take a music theory class.

  1. Language. Study a foreign language. Maybe you can revive that high school Spanish and prepare yourself for a visit to Mexico.
  2. Classes. Take an adult continuing education class and learn something new. Many universities and community colleges offer courses.
  3. Art.  All you need is an interest to learn. Study the art of photography, learn to paint, or find out how to throw pottery.
  4. Switch hands. Try using your less dominant hand for simple tasks like eating or writing. Changing hands really stimulates the brain.
  5. Chess. Learn how to play chess or find a chess partner if you already know how.
  6. Career. Either switch to a different department within your field or make a complete career change altogether.
  7. Travel. Whether you’ve always wanted to travel the now-defunct Route 66 or wanted to explore Mayan ruins, take a trip. Exploring different cultures and breaking out of your routine sharpen the mind.
  8. School. Go back to school for that degree you never got. Studying at college is a great brain challenge.

Feed Your Brain Well

The connection between what goes in your body and how your brain performs is a strong one.

  1. Antioxidants. Eating foods that are antioxidants can help improve focus, problem-solving, and memory. Supplements can help, but food with antioxidant properties work best.
  2. Fish. The ultimate brain food, eat fish a few times a week for a healthy mind. Try to avoid mercury-laden fish such as swordfish and stick with safer fish such as salmon.
  3. Avocado. Avocados have monosaturated fat (the good fat), which increases blood flow. Increased blood flow equals a healthy brain.
  4. Fruits and veggies. Your mama always said to eat your vegetables. Learn about the benefits of fresh fruit and vegetables to your brain.
  5. Whole grains. Two and a half servings of whole grains a day can significantly reduce your chance for a stroke. Read about these findings here.
  6. Olive oil. This miracle elixir has been shown to break up clots in capillaries and generally help with blood flow. Consider replacing your other vegetable oil with a good quality olive oil.
  7. Organic. Eating organic foods reduces the toxins that go in your body. Your brain and general health benefit greatly with fewer toxins to process out of your body. Read the Organic Guide for news, recipes, and ideas for going organic.
  8. Superfoods. Ever heard of Goji berries? What do they have in common with blueberries? They are both part of the new group called superfoods. These are the best foods to eat for the most nutritional punch.
  9. Raw. Raw food is the latest health trend. Learn how eating raw can benefit you in this interview.
  10. Breakfast. It may be known as the most important meal of the day, but it is now considered the best meal for your brain too.


Supplements don’t just have to come in pill form. Find out how each of these supplements to your diet will help promote a healthy brain.

  1. Omega-3. Omega-3 amino acids are one of the best brain supplements you can take. Learn about the benefits of this great supplement.
  2. Green tea. Drinking green tea is great for a healthy mind because it is full of antioxidants. Steep a cup and know you are helping your mind stay strong.
  3. B Vitamins. Vitamin B complex supplements are the ultimate brain boosters. Find out how they help and how to choose the best form of supplement here.
  4. Water. Staying hydrated benefits your body and brain by keeping you detoxified and oxygenated, so drink lots of water.
  5. Kombucha. In addition to the multiple health benefits of this unusual drink, it is primarily a detoxifier for the body. And when your body is more pure and healthy, your brain works so much better.
  6. Vitamin E. Vitamin E is a strong antioxidant that is beneficial to brain health. Take this to give your brain a boost.
  7. Vitamin C. Used in conjunction with vitamin E, this supplement may help prevent the onset of Alzheimer’s.
  8. Matcha. This stone-ground, powdered form of green tea is a super-concentrated version of the green tea that comes in tea bags. Buy the highest quality for a super blast of brain health.
  9. Grape seed extract. Studies have shown a connection between taking grape seed extract and preventing the onset of dementia.
  10. Soy protein. Soy proteins, found in soy beans and soy products, appear to help brain functions such as memory in older people.

Limit, Avoid or Have the Following in Moderation

Some things are just better left out of your body or only introduced in small doses.

  1. Fast food. The saturated fats and generally poor food quality of fast food is not something you want to keep putting in your body. Reducing fast food as much as you can will help keep you mentally fit.
  2. Heavily processed food. The preservatives, artificial ingredients, and high fat content of processed foods are not good for the body. Try to eat foods as close to their source as you can. A slice of cheddar cheese is so much better for your brain than a slice of processed American cheese.
  3. White sugar. Refined “table” sugar creates strong fluctuations in blood-sugar levels, which results in a whole host of health problems, including cardiovascular and cholesterol issues. Stick with a more natural sweetener such as honey, cane sugar, or agave.
  4. Hydrogenated vegetable oils. The oils found in margarine and other processed foods hold a direct link to higher cholesterol, which in turn, leads to less blood flow to the brain.
  5. Caffeine. Reduce your caffeine intake. But don’t worry about eliminating it altogether as this study indicates a little caffeine may be beneficial to your brain.
  6. Alcohol. Keep drinking to a minimum–one or two drinks a day at the most. Heavy drinking is directly linked to memory loss.
  7. High fructose corn syrup. This artificial sweetener may be worse for you than sugar.
  8. Saturated fat. Replace saturated fat from animal products with monounsaturated fat from healthy vegetable oils.
  9. Environmental pollutants. The toxic effects of pollutants is not healthy for the body, and especially the brain. If you live in a heavily polluted city, you might want to consider moving.
  10. Heavy metals. Heavy metals disrupt the protective blood-brain barrier and are not easily flushed from the body. Two sources of heavy metals are mercury found in many fish and lead found in places such as some job sites, in certain dishware from Mexico, and lead pipes in older homes.

Protect Your Brain from Injury

Brain injury can debilitate the brain’s functioning.

61. Sports helmets. Protect your head when bicycling, skiing, or rollerblading by wearing the appropriate helmet for your sport.

62. Smoking. Smoking robs your body of oxygen. Alzheimer’s is twice as likely to occur in smokers than non-smokers.

63. Heat stroke. If you are out in the sun, always wear a hat and stay hydrated with plenty of water. Get in the shade as much as possible.

64. Driving. Practice safe driving habits. Becoming a defensive driver reduces your chances of getting in an accident.

65. Handrails. Use handrails on steep stairs or any stairs if you are in bad weather, especially during rain or ice.

66. On motorcycles. Always wear a helmet when riding a motorcycle or scooter.

67. Drugs. Avoid illegal drugs. Some drugs can diminish brain capacity; overdosing can cause permanent brain damage.

68. Repetitive injury. Sports such as football, soccer, and boxing all run a higher risk of repetitive injury, so play safe.

69. Seatbelts. Always wear a seatbelt when you are in a car –front or back seat.

70. Home safety. Practice smart safety around the house – use a sturdy ladder rather than a rickety one.

Reduce Stress

  1. Emotions. Pretending you don’t have certain feelings such as anger, sadness, or loneliness will just push these feelings down until they come back out in less than ideal ways. Identify your emotions and accept them for what they are.
  2. Bath. Soak in a hot bath to feel the stress just melt away from your body. After a 15 min soak, your body & mind will feel refreshed.
  3. Meditation. For improving focus and stress relief, meditation can’t be beat. Learn why meditation works.
  4. Breathing. The deep, relaxing form of breathing used during yoga practice can bring benefits to your brain as well. It also oxygenates the body, which keeps the brain healthy.
  5. Relaxation exercises. Try some of these relaxation exercises, and you will teach your body how to feel more calm.
  6. Fun. Have fun in life. Take time away from work and family responsibilities to just enjoy life.
  7. Yes! Think positively and you will discover that your approach to life is one of much less stress. You will feel empowered to make things happen and to appreciate what you’ve already accomplished.
  8. Smile. Smile and laugh often. Not only will a happy demeanor help you feel better, it will also affect those around you.
  9. Sleep. Getting enough sleep and sleeping well contribute to a reduction in stress levels. Find out how to get a good night’s sleep without a sleep aid.
  10. Get a pet. Pet owners show fewer signs of stress and are less lonely. Think about going through a pet rescue organization to help find a home for a needy animal and helping yourself too.

Stimulate Your Senses

The following activities will provide you with plenty of sensory experiences you will enjoy while strengthening your mental acuity.

81. Sculpt. Pick up some modeling clay and play with some simple sculpting.

  1. 82. Aromatherapy. Learn about aromatherapy and essential oils.
  2. 83. Massage. Get a massage and enjoy the tactile sensation of a professional working out the stress and tension in your muscles.
  3. 84. New food. Try a new type of food, especially if it is a different ethnic food than you are accustomed to eating.

85. Garden. Reach your hands into the earth and plant some herbs and flowers. Gardening is a great multisensory experience.

86. Sex. Enjoy sex with your partner.  It has also been shown to sharpen your mind through its cardiovascular benefits.

87. Concert. Listening to music, whether it’s a small chamber music ensemble or a full-out rock show, will stimulate your brain.

88. Bake. The feel of the dough, the smell of the baking is a good multisensory experience.

89. Yarn. Play with yarn or thread as you learn to knit, crochet, or embroider as a new learning experience.

90. Vocabulary Words.  Increase your vocabulary by learning a new word each day & using it in a sentence.

91. Socialize

Having a strong social network reduces isolation and stress and stimulates the brain through shared learning experiences and emotional connections. Good friends are good for  your brain.

92. Email. Be sure you actually send a message, though, and don’t just forward jokes.

93. Letters. Rediscover the lost art of writing letters the old-fashioned way.

94. Clubs. Join a club. Find a group of folks with similar interests as you.

95. Volunteer. Volunteering can be a great way to socialize while making a difference.

96. Phone. Pick up the phone and talk to someone.

97. Dinner group. Start a dinner club with six or eight people. Have each person bring one dish and alternate homes for hosting.

98. Book group. Combine reading with the social aspect of discussing your book to gain two benefits to brain health.

99. Cooking class. Taking a cooking class will not only get you out, but you will learn how to eat more healthily, too.

100. Cards. Playing cards is a fun and social experience. Find some card-playing partners and set up a weekly or monthly card date.

101. Online. Find a topic about which you are interested in learning or you are already an expert and join in a discussion.

102. Read Great Books about Brain Health.  There are thousands of books available. I recommend some below.


I tend to rave about things to everyone within earshot when I love them –and that’s  how I felt after reading, “The Brain Mechanic” by Spencer Lord. I brought it to the beach and it had me “think” differently about things I already knew. I had a question after reading it and contacted the author.  We’ve since become good friends.  I publicly endorsed  his book, and I’m not the only one who thought it a GEM.   See the reviews below. Then, make sure you pick up a copy.  You’ll want to share what you learn with friends. I’m actually due to re-read it. The title is fitting because just like a car –we do need to service our brains too.

What other people say about The Brain Mechanic by Spencer Lord

 A ‘must-read.’  I feel brighter and better having read it!”
  • Carole Bayer Sager: singer, painter, Oscar & Emmy-winning songwriter
  • Concise, accessible, and indescribably powerful.”—David Geffen: cofounder of Dreamworks SKG
  • Great book.”—Sheri Salata: executive producer of The Oprah Winfrey                Show, and president of Harpo Studios
  • I was using The Brain Mechanic cognitive skills the very same day I read the book. The elevator in my building was under repair, and I used a Brain Mechanic “alternate positive scenario” to avoid feeling angry about the inconvenience, and actually be happy about taking the stairs. I love Spencer’s book, and highly recommend it for everyone.”—Sally Kirkland: Oscar-nominated, Golden Globe-winning actress, Minister
  • Cognitive Behavioral Therapy is the gold standard of psychotherapy. I am happy that Spencer Lord has written a book about it which is easily read and comprehended by people from non-psychological backgrounds.”—Crown Prince Manvendra Singh Gohil: humanitarian, and founder of Lakshya Trust
  • Spencer Lord is a not only a Mechanic of the brain but a life enlightener and surgeon of the soul.”—Mario Cantone: writer, comedian, Tony-nominated actor
  • Spending one night with The Brain Mechanic can change your life.”—Lori Andrews: legal chair for the Human Genome Project,                and author of “The Silent Assassin”
  • A work of preternatural genius.”—William Cole, Ph.D.: former president of Lake Forest                 College, and chairman of the Chicago Council on Foreign Relations
  • A good brain mechanic is hard to find. Usually you wind up in a chop shop. And the replacement parts are inferior. Spencer Lord has changed all that. He offers a one-stop service and you’re out and running smooth before lunch. This may sound glib, but you’ll feel the same way when you realize how simple it is and how stupid you were not to have realized it before you drove into that wall.”—Bruce Vilanch: six-time Emmy winner, and head writer for the Academy Awards Show, and “Hollywood Squares”
  • ‘The Brain Mechanic’ is Spencer Lord’s personal journey and interpretation of Cognitive Behavioral Therapy through his life. He has developed an easy to read and understand blueprint for others to “tune up” their lives. This book should be read by any adult who has ever felt depression, anxiety or unresolved emotional pain. It is a self help bibliotherapy that can be used as an auxiliary to individual therapy or perhaps a path to personal solutions to negative thoughts, beliefs, and feelings. I suggest that we look at the results of “The Brain Mechanic” in the life of the author. He is focused, energized, and resiliently engaged in life, learning, and service to humanity. He’s setting a shining example of the power and effectiveness of ‘The Brain Mechanic.'”—Dr. Jack Apsche: board certified clinical psychologist, founder and director of the Apsche Clinic, program director for forensic psychology at Walden University, and author of “Mode Deactivation Therapy to Treat Aggression and Oppositional Behavior in Adolescents” (New Harbinger Press)
  • Mr. Lord uses letters like words, words like thoughts, thoughts like tools, tools like dreams, and dreams like reality…”—Christopher G. Ciccone: artist, director, author of “Life With My Sister Madonna”
  • Spencer is the ultimate connector – of our friends, our dreams and our brains.”—Hilary Rosen: editor-at-large for The Huffington Post, and CNN political contributor
  • Your brain can’t run without a good mechanic. Spence is mine.”—Howard Bragman: founder of Fifteen Minutes, publicist, and author of “Where’s My Fifteen Minutes”
  • An extraordinary practical guide that contains exercises and insights educators can readily integrate into courses analyzing peacemaking, conflict resolution, and ethnic conflicts in the broader context of peace education. ‘The Brain Mechanic’ is a wonderful read as we experience transformative learning and utilize communications technology to develop innovative pedagogy across cultures.”—Colette Mazzucelli, Ph.D.: NYU’s Center for Global Affairs, author of “France and Germany at Maastricht Politics and Negotiations to Create the European Union”
  • Well, I thought I knew everything. Apparently not. This book has, if I say so myself, made me brilliant. I have only two words for anyone who wants to unlock the potential of his/her brain: You. Should. Read. This.”—Elayne Boosler: comedian, writer, and founder of Tails of Joy
  • Brace yourself: ‘The Brain Mechanic’ is the best brain candy to gobble up at the moment. Spencer Lord weaves together a simple, easy-to-read guide to understanding your emotions and your behavior. More importantly, he provides the tools needed to create the possibility for real transformation. Delicious!”—Greg Archer: San Francisco Examiner
  • This is heavyweight psycho-spiritual guidance doled out with a ladle of honey.  Spencer is the quintessential affable guru—friendly, approachable, flexible.  His ‘emotional algebra’ provides an invaluable formula for liberation, empowering each of us to be our own brain mechanic instead of a sniveling victim to the false self.  A ‘must read’ for spiritual seekers—one which I will be using at Columbia College with my Mystical Consciousness students.”—Elizabeth-Anne Stewart, Ph.D.: author, and professor at Columbia College
  • This book will change your outlook and your life!”—ANT: comedian, and VH1 host
  • The Brain Mechanic empowers its readers with a simple, straightforward “equation” for change. Perhaps EV + B = EM should be offered to all middle-school youngsters as part of the standard curriculum. How skillfully they would navigate through life learning this tool early on!”—Rhonda J. Noonan M.S., L.P.C.; clinical director
  • Spencer Lord has provided us with a user’s manual to the human brain. By applying the material in ‘The Brain Mechanic’ one has the tools to positively change their life. I see this book as a step in the right direction to powerfully merge science and spirituality.”—Jesse Brune: founder of Project Service L.A., personal trainer, and reality television star
  • ‘The Brain Mechanic’ by Spencer Lord empowers people to take control of their own thoughts, emotions and behaviors by understanding how their own belief system is responsible for how they react in certain situations. I have recommended it to friends who write to tell me what it a powerful impact it has had in their lives during challenging situations. Spencer Lord is a genius when it comes to simplifying cognitive behavioral therapy that may have confused you in the past. It’s a gem of a tool for your mental health and overall well-being.”—Maria Dorfner: founder/CEO of NewsMD Communications
  • In an easy to read, and simple way, Lord explains the science & dynamics of Cognitive Behavioral Theory and how our spurious beliefs can be changed via ‘self-enhancement.’ This is the must read book to create self-change and build a sustained life balance.”—Meghan Stabler: HRC board of directors
  • The how-to guide for taking control of your emotional life. A great read!”—Richard Dowling: recording artist, and founder of Dowling Music
  • I’m not sure which sexologist once quipped that the average man utilized the clitoris in much the way an orangutan might play a violin, but I thought of him when I read “The Brain Mechanic.” Not, of course, because I have a clitoris (that is NOT what is in my jar by the door), but because most of us use our brains as ineptly and as rarely. I do know that Neil Simon used to read “How To Be Your Own Best Friend” twice a day with a glass of water, because it got him back in his best frame of mind, flushed out the toxins. Nora Ephron thought the book might be magical. That was more than thirty years ago. Today, I think they would find this book to be their magic pill. I like how the book distills a lot of knowledge that we are SUPPOSED to know and think we already know, but rarely utilize. I want to quip some more (because the book gets your engines going and the synapses aflame), but to be as clear and as precise as the book, let me just say that it allows you to begin living the examined life we always thought was a myth. Like that clitoris. And that musical orangutan.”—Jim Grissom: HBO, writer/editor; author
  • Imagine that… THINKING actually does play an important role in how we feel and what we do… The Brain Mechanic not only reinforces that causal link, but it arms readers with tools to apply cognitive behavioral therapy techniques in their daily lives.”—Joe Zuniga: president/CEO, International Association of Physicians in AIDS Care
  • An indispensable interdisciplinary tool for taking back control from the demons that plague us – anxiety, depression, drug addiction, etc.”—C. Cryn Johannsen: founder of Education Matters
  • Thank you Spencer Lord for writing this book. The benefits of learning how to control our beliefs independent of our thoughts are crucial no matter what your situation. Thus this book could benefit anyone just as it has me! He has made something profound quite simple to do.”—Corey Spears: actor, blogger, movie star



I agreed to serve on the board of Super Body, Super Brain because I believed in the concept before it was executed —before all the copycat books popped up on shelves.  Michael has spent a tremendous of time studying neuroscience, the brain and fitness –and you’ll be surprised to learn after reading how it’s not a gimmick. He is a good friend and he’s dedicated to making a difference in the way people approach fitness.  You can’t have a fit body without having a fit mind.  I would start with Spencer Lord’s book, which will show you how to be mindful. Then, move on to Super Body, Super Brain.



But it wasn’t enough to know the change was there. Gonzalez-Wallace wanted to know why. “When I started seeing these unusual results, I found that no matter how much I was reading, I needed a professional opinion,” says the trainer. John Martin, PhD, a neuroscientist at Columbia University, immediately recognized the brain benefits of Gonzalez-Wallace’s workouts.

“Michael’s exercises require new coordination patterns,” says Martin. “They seem to mix a challenging posture requiring balance together with a limb movement. This may be similar to creating a cognitive reserve by learning a new language later in life, or learning to play a musical instrument. The exercises likely drive more neural activity in more parts of the brain. This can strengthen neural connections in the action systems of the brain. Perhaps, the more you need to think during a complex movement, the more you recruit connections in the cognitive systems of the brain. While speculative, this may be a way for exercises that require you to think about your moves to benefit parts of the brain for memory and for learning facts.”


When Gonzalez-Wallace was developing the workout, he talked it over with Jack Martin, a neurobiologist at Columbia University. Martin thought it made sense. Brain activity is more limited for motor tasks produced without much thought compared with movement that has to be coordinated on the fly, he said.

“Some of Michael’s exercises require new coordination patterns; odd combinations of movements that people don’t normally do. Like mixing a challenging posture requiring balance together with a leg movement,” Martin said in e-mail.

“Getting more of the brain to work to produce a complex movement is plausibly beneficial for overall brain function. Maybe it is the motor equivalent of building a cognitive reserve by learning to play the cello at 55 years old or doing crossword puzzles.

In any case, by combining balance and limb movement or other combination patterns, he is forcing the person to use multiple distinct motor systems of the brain. To my mind, that is a lot like an integrative cognitive task, but for the action systems of the brain.”


Dr Lombardo is board certified in adult, child and adolescent psychiatry and is a diplomate of the American Society of Clinical Psychopharmacology. He is the author of “Understanding the mind of your bipolar child”

According to Dr Lombardo, The benefits of implementing SUPER BODY, SUPER BRAIN may fall into three major groups:

Motor Skills:

Motor skills refers to the abilities which involve the use of hands, develop over time, starting with primitive gestures such as grabbing at objects to more precise activities that involve precise hand-eye coordination. Fine motor skills are skills that involve a refined use of the small muscles controlling the hand, fingers, and thumb. The development of these skills allows one to be able to complete tasks such as writing, drawing, and buttoning. *

SUPER BODY, SUPER BRAIN incorporates an active use of motor skills. The importance of exercising balance and coordination may help improve children’s brain functioning in the following areas: attention, memory, multitasking, spatial memory and decision-making. For example raising heels and arms at the same time will improve kids’ attention and multitasking skills. This could correlate to listening to the teacher and writing in a piece of paper)

*Wikepedia, Encyclopedia. Search: Motor skills. Website:

Psychiatric Benefits and Benefits in Academic Function

Improving children’s brain functioning through specific exercise movements.

Regarding brain functioning, it is important to refer to the cerebellum, the area of the brain responsible for voluntary physical movement is connected by neurons to all parts of the cortex, the area of the brain responsible for higher order thinking.  Nearly 80 studies have suggested a strong link between the movement and memory, spatial perception, language, attention, emotion, nonverbal cues, and decision-making (Jensen, 1998).

A number of studies also indicate that children suffering from even subtle forms of Bipolar Disorder have difficulties integrating the cognitive function of the left with the right hemisphere.  This is also thought to be true for children with dyslexia and dysgraphia, conditions that powerfully affect a child’s scholastic function and their self-esteem.

An essential feature of SUPER BODY, SUPER BRAIN is to improve the integration of motor activity carried on between the left and right hemisphere.  This cannot help but improve problems with visual integration and with fine motor coordination and sensory-motor coordination, yielding improvement is some children’s reading and writing (both in the sense of handwriting and in the sense of composition).

Cardiovascular Benefits

Cardiovascular benefits seen with any regular aerobic exercise are particularly important in school age children.

Among children Type II Diabetes caused by decreased physical activity and poor nutrition leading to obesity has reached epidemic proportions.  When a child experiences improper weight gain (because of larger amounts of circulating growth hormone) the child increases the number of fat cells rather than their size (as is the case with adults).  Consequently, hyper-cellular obesity is especially hard to reverse later on in life.

SUPER BODY, SUPER BRAIN improves cardiovascular function and glucose metabolism while a child is focused on another goal, removing the burden of shame that can accompany explicit attempts at weight management

This section has been reviewed and endorsed by Gregory T. Lombardo MD, PhD, Adult, Child and Adolescent psychiatrist; author Understanding the Mind of Your Bipolar Child, St. Martins 11/2006; doctor of English and Comparative Literature, Columbia University; and former teacher of writing and English literature at Columbia College and at The Trinity School N.Y.C.

Human Brain Evolution
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