By purchasing (and consuming) fresh seasonal fruits and vegetables, you will be providing your body with extra vitamins, minerals and anti-oxidants it needs. As for your  pantry goods,   these few suggestions may help to get you started with making healthier selections;

1. Canned beans are very healthy as well as being a good source of protein. To lower your sodium intake, rinse them thoroughly before eating them.  Selections vary from white, red, garbanzo, kidney or black beans.
2. Popcorn is another great choice, some may not realize this but popcorn is a whole grain;  choose the low-fat version or the portion controlled 100-calorie mini-bags.
3. Canned tuna, packed in water makes a great alternative to other fish and shellfish as it is very low in mercury content.
4. Roasted red peppers are a great source of beta-carotene. They are sold in a jar with the pickles and they’re a great addition to just about any dish. Puree them for an added twist to any sauce recipe.
5. Capers and olives are a vital part of any Mediterranean diet. They contain a healthy fat that is necessary.
6.  The benefits of green tea are many.  Mainly for it’s antioxident and anti-cancer properties.
7. Low sodium broths or broth mixes are excellent for cooking vegetables, making soups or adding to mashed potatoes. This lowers the need for butter or salt. There are many lower sodium and fat free varieties available.
8. Salsa is a wonderful condiment. The tomatoes are a great source of many vital nutrients, but be sure to look at the ingredients and select the brands without added high fructose corn syrup.
9. Fiber bars, such as Kashi, All Bran or Fiber Plus are great to have on hand for an anytime,  on the go snack.
10. Canned low sodium soups- (with clear broth, not the creamy stews or chowders) are another great source of vitamins and low fat meat selections.

Having these items on hand and having a pantry stocked with healthy choices is a great way to begin a healthy eating plan.  It is important to take a look at what we feed our bodies.  Many times we feel exhausted and run down because our bodies are asked to perform without having the proper fuel for the best output.

The current Weight Watchers plan is is based on a “points” system. Fat grams, calories and dietary fiber are used to calculate the “points” allowed for each day. Most prepackaged foods have a nutritional guide that details all of the necessary information to caslculate serving sizes and points value. The points scale is based on weight. Those weighing under 150lbs are allowed 20 points per day. The scale goes up from there. Two points per 10 lbs up to a maximum of 30 points per day (anyone weighing over 200lbs.) The plan also includes 35 “flex points” which can be used at any time during the week between weigh-ins. They can be used to add an aditional 5 points per day to the daily points allowance or used to really “blow it” on a favorite dessert…etc.

Weight Watchers offers many tolls for support. There are food guide books available for purchase which detail name brand foods and their points values, as well as a dining out guide which lists many restaurants to help with the challenge of dieting and dining out. Applebees chain restaurants offer Weight Watchers points on a selection of their menu as well. Other helpful tools offered for purchase at meetings are measuring spoons and food scalse to make the point calculating a little easier, and fabulous cookbooks which take cooking to a new level. The Weight Watchers e-tools website is also helpful for support, recipes, chat rooms and point calculating. On this site, one can enter a favorite recipe and receive a point value for each serving.

Many people find Weight Watchers less limiting than most other diet plans. You can eat any type of food you like and you can even splurge when you want or need to. This plan helps to teach portion control as well as good healthy eating habits. It may not be as fast as some other plans, but learning a new lifestyle is a lifelong lesson and most WW members keep their weight off for longer periods of time.

Starting with the protein portion of your meal, don’t completely dismiss pork. There are some cuts that are as lean and low cal as chicken such as the tenderloin or any other loin cuts. Pork is more flavorful in many recipes than chicken and can be used in a variety of different ways. Ground pork is another great trick. Use ground lean pork instead of beef in your recipes to cut the fat and calories and add tremendous flavor. Sloppy Joe’s are great when prepared with pork.

Don’t sacrafice the flavor of your favorite foods. There are many flavor alternatives available that will help enhance the flavor of your food. The butter substitute sprays are low or zero cal and add a pretty good imitation flavor of butter. Do not mistake these for non-stick spray. These butter sprays are in the dairy case and packaged in a pump spray bottle. They are a great replacement for pan sauteing or on veggies.

As for cooking vegetables, to add flavor without adding fat or calories, try cooking all your vegetables in chicken broth. May sound strange, but it adds so much flavor to the veggies they rarely need butter/butter spray. You can use pre-made broth or just add bouillon to the water before you cook the vegetables.

There are many condiments that can be added to your food to keep them from getting bland. Parmesan cheese is a good one for full flavor and low impact on the calorie and fat intake.

When you are dieting, you may need to get a little creative, but it can be done. Substitute the full fat items for low fat. Eat whole grain pasta when you can, mix it with plain pasta to add volume without sacrifice. Read and compare labels of everything you purchase. Some brands are considerably less fattening than others.

There are so many ways to keep your diet interesting and still cut the fat and calories. It just takes a little creative thinking and a lot of substituting. You can lose weight without losing flavor.

Today there are tests that will uncover the specific gene mutations that are known to cause breast and ovarian cancers. Many people are unaware of the cancer history in their families. Whether you have had cancer, or have a family history of cancer, these tests might be a life saving decision for you.

The test itself detects a mutation of the BRCA1 or BRCA2 genes in particular. Any alteration of these genes makes a person more susceptible to breast or ovarian cancer.  These genes can be inheirant from our parents.

If either of these mutations appear in your test results, here are a few things you can do to aid in prevention of the disease.

Increase awareness of the breasts.

* Perform monthly breast self-exams starting between ages 18-21
* Annual or semiannual breast exams performed by a doctor starting between ages 25-35
* Annual mammogram screening starting between ages 25-35
* annual MRI screening of the breast tissue

Increase awareness of the ovaries.

* Annual or semiannual transvaginal ultrasound (TVU) starting between ages 25-35
* Annual or semiannual check-up on serum CA-125 levels (request this with your gynecologist)

Preventive Drug Therapies for Breast Cancer
There are new preventive drug therapies that can also be implemented along with increased surveillance and awareness of the breast tissue. Most commonly, tamoxifen is used.  It is a selective estrogen receptor modulator (SERM), which has been proven to cut the  risk  by 50% for women with BRCA mutations.

Preventive Drug Therapies for Ovarian Cancer
Oral contraceptives are known to reduce the chances of ovarian cancer in women with BRCA mutations, as well as those without. Research shows a 60% reduction in women with BRCA mutations who took oral contraceptives.

Prophylactic Mastectomy
This may seem extreme to some women, but it is proven effective. Prophylactic bilateral mastectomy has been shown to reduce breast cancer risk by greater than 90 percent in women with a BRCA mutation or a family history of the disease.

Prophylactic Oophorectomy
While not quite as extreme as Mastectomy it is more effective and has multiple benefits. Prophylactic bilateral oophorectomy has been shown to reduce ovarian cancer risk by a staggering 96 % in  those women with a BRCA mutation. It is recommended usually for those over 35 years of age and after childbearing is completed. If this procedure is performed pre-menopausally, it is also proven to reduce the risk of breast cancer by about 50 percent.

BRAC analysis gives the patients power against the disease.  It informs you or your risk and allows you to make decisions now that will help in prevention and treatment of these two diseases.

1. Have Joy In Your Life- Leave time in your schedule for friendships and fun times with family. Quality time means turning the TV and the computer off and spending time with your loved ones.
2. Stop Smoking- Stop the use of any form of tobacco.  This is one of the most important steps in getting healthy.  Tobacco is the leading cause of some cancers and other oral health issues.
3. Get Moving- You don’t have to begin a high endurance workout routine, just move your body. Moderate aerobic exercise is a good way to improve your health. It’s great for your mood, for your heart and of course, for your waistline.
4. Get Colorful- Colorful fruits and vegetables are full of antioxidants.  Antioxidants aid in slowing the cellular aging process. They also give us energy.  Think of your dinner plate as an artists palate and try to incorporate many different colors.
5. Get Your Checkup- Be sure you get all the annual checkups you need as well as the scheduled tests for your specific age.  This includes colonoscopies, mammograms and routine bloodwork.  This will help you maintain optimum health and catch any other problems in their early stages.

Out health is often last on the list in our busy overscheduled lives, until there is a problem.  Take the time for yourself.  It makes you a better partner, a better parent, a better spouse and a better employee.  In many cases once you see symptoms of a health concern it is too late and treatment can be far more involved.  Stay active and take care of yourself as a start for a healthy happy new year.

When taking the body’s temperature there are many different types of thermometer available.  They type of thermometer and it’s use varies.  Most of them are equally effective, and the choice is based solely on preference and the patient.

 Electronic or digital thermometers are plastic and shaped somewhat like a pencil, with window at one end, which displays the digital readout, and the temperature probe at the other end. These thermometers are used in the mouth, rectum, or armpit, but not interchangeably. They are very easy to read and are usually very accurate.

 Ear thermometers are also plastic and come in various shapes, with a cone on one end. The small cone-shaped end of the thermometer is placed in the ear, and body temperature is then shown on a digital display. Depending on the model, the results appear within 4-30 seconds. These are a favorite among most children, unless they are suffering with an earache.

 * Forehead thermometers use the temperature of the skin to determine body’s temperature. There are several forms of forehead thermometer. Some are adhesive tapes that change color, while other types are thin pieces of plastic with numbers on them. They are used by placing them against the forehead, and the degree of the temperature makes the numbers change, or colors change or in some cases they will light up. These thermometers are not as accurate as electronic/digital or ear thermometers.

 Disposable thermometers are popular because they do not harbor any germs which are redistributed like others when they are reused.  They are made up of thin flat plastic with colored dots and temperature markings on one end. The different shades of the dots reflect the body’s temperature. Disposable thermometers can be orally or rectally. There is a patch form, which can be used on babies’ skin to measure temperature continuously for 48 hours. These thermometers are considered safe and accurate within 0.2°F (0.1°C). They do not contain glass, latex, or mercury therefore they are a choice among pediatricians and parents alike. You can reuse the thermometer during an illness and then throw it away.

  Pacifier thermometers look like a regular pacifier, however they have a digital screen on the end, which will show the baby’s temperature. They are used by placing it in the baby’s mouth, just as any other pacifier. They can take longer to develop a reading, but are more comfortable for young babies. They are not as accurate as some other types, but you can get a rough idea if the child is sick and needs medical attention.

Old-fashioned glass thermometers containing mercury are no longer recommended. If you still have a glass thermometer it’s time to upgrade.  You should also contact your local health department for instructions on how to dispose of of the old one safely. If you ever break a glass thermometer, it is important that you call your local poison control center immediately for instructions on how to safely handle the mercury

Some prescription medications, especially diet pills,  will affect the texture and condition of hair.  Many people also notice a difference in their hair when they have had surgery as an effect of the anesthesia .  Those who undergo chemotherapy or radiation treatment will often lose their hair and report completely different texture and even different colors when their hair grows back in.

Hair density and texture are hereditary, as well as the amount or lack of curl or wave in the hair. Some believe you inherit your hair from the maternal side, especially the grandfather.  I’m not sure there is any scientific proof to support that theory, but in many cases it seems to be true. While we can’t control the thickness of our hair there are many products available to help with the appearance of thin or fine hair.

There are a few things you can do to keep hair at it’s healthiest.  Obviously if medication and anesthesia can affect our hair, then what we eat can too.  Eat a vitamin rich healthy balanced diet and be sure to consume at least 64 ounces of water daily.  Trim your hair often.  Every 4 to six weeks is recommended. Even if you are trying to grow your hair long, frequent trimming will help it grow faster. Trimming often also removes the most damaged hair reducing the amount of split ends. Limit your chemical treatments to the bare minimum.  Any chemical treatment you put on the hair damages it in some way.  Some treatments are more harsh than others, like bleaches, chemical straighteners and permanent waves.

Hair color has come a long way in recent years and is not nearly as damaging as in the past.  Many hair colors will actually work to fill in the damaged cuticle, making the hair appear and feel smoother and softer than before. They contain fruit oils and conditioning agents that help reduce the damaging effects of the chemicals.  Semi or demi permanent colors are the least damaging of all colors, but they will not lighten the hair.  They will darken or cover grey, but they are temporary and they wash out gradually with each washing.  Some last a few days, others last up six weeks. This is a good choice for those who do not need to lighten and are looking to protect the hair.

Hair styling products will help with the appearance of damaged hair, but to avoid further damage it is best to avoid hair products with alcohol in them.  Look for hairsprays with sunscreen in them to avoid the damage from the sun, and always protect hair from the heat of the blow-dryer, flat iron or curling iron with thermal care, or thermal protection styling products.

Damaged hair is a fact of life, it can’t be avoided in many cases. However, it can be treated and camouflaged with the proper styling and conditioning products.

Wellness can be defined in many ways. Some see it as physical well being, or medical health others think of mental well being and state of mind.  Tranquility, peace of mind and an overall healthy feeling are what make up wellness to me. At the spa I can indulge in some pampering, get some much needed R&R and eat delicious well prepared healthy food.

A weekend without stress is just what I need to make me feel balanced again. Especially now, during this busy holiday season, with shopping and parties and work and kids; a little “detox” time is perfect to promote a peaceful state of mind and mental wellness for me.  A trip to the spa, or any resort, all alone may be just the thing you need if you’re feeling totally overwhelmed and like you are spinning out of control.

If massage and spa treatments don’t do it for you, maybe a weekend in the country is a better idea.  Consider a log cabin in the mountains, or possibly a relaxing weekend on the beach. Even a big highrise hotel can be a place where you find your center again.  Lock yourself away from the world, stare out the window for hours, take naps, enjoy a good book or a few movies. Any of these activities, or lack thereof,  are a great way to unwind and get yourself  back on track again. Taking time for yourself can help promote wellness within anyone.

Find what interests you and makes you your most comfortable you, and take some personal time to create your own wellness, however you might define it.

When we hear about these people and their accomplishments we realize the potential that is within all of us.  Power to stay on track, to eat right and have fit healthy bodies. Why is it that some people just can’t connect with this power that is within them and just “let themselves go”?

Everyone is busy in today’s world.  Those who are in shape don’t use this as an excuse.  To those whom it is important, they find a way to fit in their exercise. Others, in most cases are just making excuses.  The inspiration to be motivated is within all of us, so why do so many choose not to tap into it?

Maybe the simple truth is that inspiration has to come from within. No outside source is going to give you what it takes to become motivated.  An amazing success story may trigger something, but again it comes from within you.

I’m not suggesting that exercise and being in better shape will solve all your problems, but when you look better, you feel better.  Feeling better about yourself is a strong motivator.  Being motivated from your healthy lifestyle will help you in other areas.  It will help you get the most out of your life and help you to find purpose in everything you do.

Fitness is always a vicious cycle for those who are not involved.  You don’t exercise, therefore you are sluggish and too tired for any activity.  The food you eat may cause sluggishness, especially if you are eating a carb rich diet.  Being overweight makes everyday tasks even harder.  If you begin to exercise you will notice you have more energy.  When you exercise, you are more conscious of what food is going into your body.  You tend to watch a little more carefully what you eat and this makes you feel better physically.  When you are thinner and stronger, you can move about more easily and physical activity is not so hard on you.  It’s a cycle that is hard to break, but one thing leads to another and soon you honestly feel like a new person.

Finding the inspiration to make that first step and keep it going is very tough, but once you do your lifestyle will change tremendously.

While it may make sense for those people to avoid exercise, to avoid injury, the opposite is actually true. The proper forms of exercise can protect and even strengthen bones in many post-menopausal women.  Even in those where osteoporosis is already present. Some experts say the best exercise for osteoporosis patients are those that emphasize weight resistance, strength training and flexibility.  A good fitness plan would incorporate all three.

Weight bearing exercise is where the body’s feet is supported by the feet and the legs, like walking, dancing, gardening and stair climbing.  High impact choices should be avoided, like running, jogging or jumping which can add stress to the bones and spine causing possible fractures.

Resistance exercises are those which involve working against the weight of another object. Resistance plans for those with osteoporosis include the use of free weights, exercise tubes or aquatic exercise.

Increasing flexibility is especially important to protect against injury in an osteoporosis patient. Daily stretching, yoga and tai chi are all acceptable forms of flexibility training recommended for the osteoporosis patient, but with any exercise or stretching program patients should avoid activities which include twisting and bending at the waist.  In an osteoporosis patient, these movements may increase the risk of spinal fracture.

In addition to an appropriate exercise program, other lifestyle changes can be made to reduce or possibly prevent the effects of osteoporosis.  Smoking is known to intensify the effects of osteoporosis, so stop smoking.  Carbonated beverages are thought to be another contributing factor to the onset of osteoporosis. Pay special attention to your posture to help with any additional spinal problems and be sure to take in enough calcium and vitamin D on a daily basis.

As our life spans are becoming longer it is important that our bones last right along with us. We can’t stop our aging process, but we can remain active for a long time with just a little effort.