Conquering The Smoking Habit

Most smokers sincerely want to quit. They know cigarettes threaten their health, set a bad example for their children, annoy their acquaintances and cost an inordinate amount of money.

Nobody can force a smoker to quit. It's something each person has to decide for himself, and will require a personal commitment by the smoker. What kind of smoker are you? What do you get out of smoking? What does it do for you? It is important to identify what you use smoking for and what kind of satisfaction you feel that you are getting from smoking.

Many smokers use the cigarette as a kind of crutch in moments of stress or discomfort, and on occasion it may work; the cigarette is sometimes used as a tranquilizer. But the heavy smoker, the person who tries to handle severe personal problems by smoking heavily all day long, is apt to discover that cigarettes do not help him deal with his problems effectively.

When it comes to quitting, this kind of smoker may find it easy to stop when everything is going well, but may be tempted to start again in a time of crisis. Physical exertion, eating, drinking, or social activity in moderation may serve as useful substitutes for cigarettes, even in times of tension. The choice of a substitute depends on what will achieve the same effects without having any appreciable risk.

Once a smoker understands his own smoking behavior, he will be able to cope more successfully and select the best quitting approaches for himself and the type of life-style he leads.

Because smoking is a form of addiction, 80 percent of smoker who quit usually experience some withdrawal symptoms. These may include headache, light-headedness, nausea, diarrhea, and chest pains. Psychological symptoms, such as anxiety, short-term depression, and inability to concentrate, may also appear. The main psychological symptom is increased irritability. People become so irritable, in fact, that they say they feel "like killing somebody." Yet there is no evidence that quitting smoking leads to physical violence.

Some people seem to lose all their energy and drive, wanting only to sleep. Others react in exactly the opposite way, becoming so over energized they can't find enough activity to burn off their excess energy. For instance, one woman said she cleaned out all her closets completely and was ready to go next door to start on her neighbors. Both these extremes, however, eventually level off. The symptoms may be intense for two or three days, but within 10 to 14 days after quitting, most subside. The truth is that after people quit smoking, they have more energy, they generally will need less sleep, and feel better about themselves.

Quitting smoking not only extends the ex-smoker's life, but adds new happiness and meaning to one's current life. Most smokers state that immediately after they quit smoking, they start noticing dramatic differences in their overall health and vitality.

Quitting is beneficial at any age, no matter how long a person has been smoking. The mortality ratio of ex-smoker decreases after quitting. If the patient quits before a serious disease has developed, his body may eventually be able to restore itself almost completely.

Safeguarding Your Food

Every year, an estimated 7 million Americans suffer from cases of foodborne illness. Some cases are violent and even result in death. Of course this is commonly known as "food poisoning." The culprit is food that has dangerously high levels of bacteria due to improper cooking or handling.

Food safety is usually taken for granted by the buying public but everyone's attention was recently directed to food poisoning involving some meat that was undercooked. It was determined that the problem never would have happened if the meat had been cooked properly. E.Coli 0157.H7 is a potent virus, but it can be completely destroyed when the meat is fully cooked.

It is important for consumers to take an all-around safety approach to purchasing, storing and preparing both traditional and new meat and poultry products. Ultimately, consumers and food handlers bear the responsibility for keeping food safe once it leaves the store.

According to the U.S. Department of Agriculture, about 85 percent of foodborne illness cases could be avoided each year if consumers would handle food properly. The most common foodborne illnesses are caused by a combination of bacteria, naturally present in the environment, and food handling mistakes. Ironically, these are also the easiest types of foodborne illnesses to prevent. Proper cooking or processing of raw meat and poultry kills bacteria that can cause foodborne illness.

When you're out, grocery shop last, take food straight home to the refrigerator. And never leave food in a hot car! Don't buy anything you won't use before the use-by date. Don't buy food in poor condition. Make sure refrigerated food is cold to the touch. Frozen food should be rock-solid. Canned goods should be free of dents, cracks or bulging lids which can indicate a serious food poisoning threat.

The performance and maintenance of your refrigerator is of the utmost importance. Check the temperature of your refrigerator with an appliance thermometer. To keep bacteria in check, the refrigerator should run at 40 degrees F; the freezer unit at 0 degrees F. Generally, keep your refrigerator as cold as possible without freezing your milk or lettuce. When you prepare food, keep everything clean and thaw out any frozen food you plan to prepare in your refrigerator. Take it out of the freezer in advance and place it in the refrigerated section of your refrigerator. Always wash your hands in hot soapy water before preparing and handling any food as well as after you use the bathroom, change diapers, handle pets, etc. Remember, too, that bacteria can live in your kitchen towels, sponges and dish cloths. Wash them often and replace the dish cloths and sponges you use regularly every few weeks.

Be absolutely sure that you keep all raw meats, poultry and fish and their juices away from other food. For instance, wash your hands, your cutting board and knife in hot soapy water after cutting up the chicken and before dicing salad ingredients. It is best to use plastic cutting boards rather than wooden ones where bacteria can hide in grooves. Don't take your food out of the freezer and leave it on the kitchen counter to thaw. This is extremely dangerous since the bacteria can grow in the outer layers of the food before the inside thaws. It is wise to do your marinating in the refrigerator too.

50 Useful Tips For Better Sleep

You can sleep without pills and still beat insomnia

The fifty following tips will help you to have a better night's sleep:

1. Try to relax before bedtime; take a walk or read a newspaper; just do something which is not stressful.

2. Do your paperwork or other work-related activities early in the evening.

3. Make sure your bedroom is not noisy.

4. If your bedroom is noisy and you can't correct it, wear earplugs.

5. Think of places you fell asleep easily and try to copy those places; set your room up the same way.

6. Check the medicines you are taking to see that they aren't nervous system stimulants.

7. Make sure your bedroom is well-ventilated but not too cold.

8. Don't use too many or too few blankets.

9. Don't tuck your sheets in too tight at the bottom of the bed; your feet should feel free and unrestricted.

10. Your mattress should not sag.

11. Have a big enough bed for yourself; if you're 6'8", don't try sleeping in a single bed.

12. Your pajamas or nightgown should be comfortable, not too tight.

13. Use a pillow that suits you, soft or firm, whichever you prefer; or not at all, if that's what you prefer.

14. If you like a soft light on while you sleep, have one on.

15. If you prefer to sleep in darkness make sure your blinds are thick.

16. Rise at the same time seven days a week, no matter what.

17. Do not linger in bed when you wake up; instead, get up right away and start moving on with your morning routine.

18. Avoid napping in the afternoon.

19. Do some sort of physical exercise each day which will tire you out.

20. Cut down on smoking and drinking alcohol at least two hours
before bedtime.

21. Don't drink coffee or soft drinks containing caffeine after dinner.

22. If you like to watch TV before going to bed, keep it light; watch a comedy instead of a drama.

23. If you like to read before going to bed, keep it light. Read to a logical stopping point, so you won't lie awake wondering what's going to happen.

24. Don't socialize with friends with whom you are likely to argue in the evening. Nighttime arguments are like poison to an insomniac.

25. Establish a regular bed-time.

26. Avoid eating too much salt with your dinner and in any after-dinner snacks.

27. Try eating snacks high in calcium and protein before retiring; small amounts of cheese and nuts contain Tryptophan, an amino acid which promotes sleep.

28. Take bone meal tablets or some other form of calcium regularly after dinner.

29. Herbal teas such as chamomile and valerian induce sleep.

30. Try a teaspoon of brewer's yeast and a tablespoon of molasses in a glass of milk.

31. Don't forget about a glass of warm milk before bed; it does work.

32. A teaspoon of honey in a cup of hot water is said to induce sleep.

33. Another old-fashioned remedy is to take two teaspoons of cider vinegar with two teaspoons honey in a glass of warm water.

34. Ask your spouse which sleeping position you sleep most soundly in; try to assume that position upon retiring.

35. Don't go for 8 hours of sleep; you may only need 4 to 6 hours.

36. Spend no more than 3 minutes thinking about the day's problems when you are in bed.

37. If you find it difficult to sleep with your spouse, try getting twin beds or separate bedrooms.

38. The optimum temperature for sleep is 60 to 64 degrees F.

39. Relax before bed in a warm bath.

40. Buy a humidifier to keep your room warm in the winter without drying out the air too much.

41. Add a tablespoon of dry mustard powder to your before-bed bath.

42. Add baking soda to the bath water.

43. Footbaths before bed help.

44. Before bed, listen to relaxing music.

45. When you are in bed, recall the happiest experiences of your life.

46. Ask someone to read aloud to you in bed before you go to sleep.

47. Lie on your back in bed and relax each muscle in your body.

48. Visualize various parts of your body relaxing.

49. Concentrate on doing some deep breathing as you lie in bed.

50. If all else fails, try counting sheep; it's an age-old cure and has helped many an insomniac get a good night's sleep.

Fueling Up On Water

It's our body's vital fuel, a health drink from mother nature. It's calorie-free, inexpensive and easily obtained. Yet few people follow the old fashioned advice to drink eight glasses of water a day.

Most people drink when they are thirsty, but the beverage of choice tends to be some other drink besides water. Americans drink two or three glasses of plain water a day, according to a U.S. Department of Agriculture survey conducted in the late 1970. Based on an analysis of all fluid intake by adults, it is said to total about two quarts of water a day, and this includes water from foods and from other beverages. It's not usually necessary to actually swallow two quarts of plain water every day. However, people with special problems such as kidney conditions might be exceptions.

Americans drink eight gallons of bottled water a year, roughly two ounces or a quarter-cup a day, according to the International Bottled Water Association. Californians drink three times the national average of bottled water, downing 24 gallons a year, or nearly a cup a day. Climate and seasons of the year play a role in one's thirst also, and just as we tend to perspire more in the summer months, we also tend to drink more water.

Boosting intake of plain water makes good sense, many experts concur, because water eases digestion and regulates body temperature. Water also bathes the cells and accounts for about 60 percent of body weight. And it can help us exercise longer and more efficiently. Drinking water can ward off constipation and maybe even crankiness. An since it's a natural appetite suppressant, water can help us lose weight and keep it off. It can help keep skin healthy, although it won't necessarily banish acne.

Who should drink water? We all should, but pregnant women, nursing mothers and athletes should be especially careful to drink a sufficient amount. When it is hot or humid, upping water intake is also wise. There are certain workers who seem to have a more difficult time developing the water-drinking habit. Among those who don't normally drink enough water are teachers, airline attendants and nurses.

Drinking fluids, particularly, water, during exercise reduces cardiovascular stress and improves performance. After a strenuous workout, you have to replace the fluids you have lost. Otherwise, you will suffer chronic dehydration. Drink water before, during and after exercising, and remember that water reduces body temperature thus making the whole exercise process safer.

Water can be especially helpful for people with a history of kidney stones because it dissolves calcium in the urine, reducing the risk of stone formation. Among physicians, urologists are probably most likely to extol the virtues of water, And it has been documented that drinking water mostly before 6 P.M. can reduce the likelihood of nocturnal bathroom visits.

It is interesting to note also that water helps prevent urinary tract infections, both for men and for women. Too busy to count how many glasses a day you drink? There are other ways to calculate if your intake is sufficient. Dark-colored urine often suggest you aren't drinking enough water. Get into the habit by starting with a glass of water with every meal, then work in a cup between meals.

AIDS and Drug Abuse

The two groups at greatest risk for AIDS are homosexual or bisexual men and people who shoot drugs. People who use needles to inject drugs (including mainliners and skin poppers) get the virus by sharing their works with other users who already have the AIDS virus in their blood.

You can't always tell who is infected with the AIDS virus. Most people actually carrying the virus don't look any different than anybody else, they look and feel well, but they can still spread the disease. Symptoms of AIDS may not show up for many years and some remain without symptoms even then. Thousands of IV drug abusers already have AIDS, and many thousands more are carriers of the virus.

Acquired I­­mmune Deficiency Syndrome (AIDS) is a serious condition that affects the body's ability to fight off infection. A diagnosis of AIDS is made when a person develops some form of life-threatening illness not usually found in a person with a normal ability to fight infection. To date more that fifty percent of all the persons with AIDS have died.

Shooting drugs has now been determined to be one of the biggest problems facing America today. While the homosexual community has put on a media campaign alerting and educating the public about the dangers of AIDS, nothing is being done to stop the widespread sharing of needles among drug users.

Remember, if you shoot drugs, you are in danger of catching AIDS. The best advice for protecting yourself and people you love is to stop shooting drugs. It is also important to note that women who shoot drugs or who live with men who shoot drugs sometimes gives AIDS to their babies, either before or shortly after birth. Babies born with AIDS become ill very quickly.

Most individuals infected with the AIDS virus have no symptoms and feel well for a long time before eventually developing such symptoms as fever and night sweats, weight loss, swollen lymph glands in the neck, the underarms and groin area, sever fatigue or tiredness, diarrhea, white spots or unusual blemishes in the mouth. These symptoms are also symptoms of a number of other illnesses and that should be taken into consideration. Anyone with any of these symptoms for more than two weeks should not panic buy should consult their doctor.

The AIDS virus is not spread through normal daily contact at work, school or home. There have been no cases found where the virus has been transmitted by casual contact with AIDS patients in the home, workplace, or health care setting.

There is an antibody test that detects antibodies to the AIDS virus that causes the disease. The body produces antibodies that try to get rid of bacteria, viruses, or anything else that is not supposed to be in the bloodstream. The test may show if someone has been infected with the AIDS virus. While the testing procedure is considered accurate, it does not tell who will develop full-blown AIDS.

Walking To Lose Weight

Three universal goals most of us share are: to live longer, to live free of illness and to control our weight. Interesting enough, normal walking lets us achieve all three.

In fact, walking may be man's best medicine for slowing the aging process. First, it works almost every muscle in the body, improving circulation to the joints and massaging the blood vessels (keeping them more elastic). Walking also helps us maintain both our muscle mass and metabolism as we age. It also keeps us young in spirit. For anyone out of shape or unathletically inclined, walking is the no-stress, no-sweat answer to lifelong conditioning.

All it takes is a little time, common sense and a few guidelines. Unfortunately, there's a lot of misinformation floating around regarding fitness walking, weight-loss and dieting.

Walking is one of the best exercise for strengthening bones, controlling weight, toning the leg muscles, maintaining good posture and improving positive self-concept.

People who diet without exercising often get fatter with time. Although your weight may initially drop while dieting, such weight loss consists mostly of water and muscle. When the weight returns, it comes back as fat. To avoid getting fatter over time, increase your metabolism by exercising daily.

To lose weight, it's more important to walk for time than speed. Walking at a moderate pace yields longer workouts with less soreness - - leading to more miles and more calories spent on a regular basis.

High-intensity walks on alternate days help condition one's system. But in a waking, weight-loss program, it's better to be active every day. This doesn't require walking an hour every day. The key is leading an active life-style 365 days a year.

When it comes to good health and weight loss, exercise and diet are interrelated. Exercising without maintaining a balanced diet is no more beneficial than dieting while remaining inactive.

The national research council recommends eating five or more servings of fruits and vegetables a day. Fruits and vegetables are the ideal diet foods for several reasons. They're relatively low in fat and calories, yet are often high in fiber and rich in essential vitamins and minerals.

Remember that rapid weight-loss consists mostly of water and muscle - - the wrong kind of weight to lose. To avoid this, set more reasonable goals, such as one pound per week.

Carbohydrates are high-octane fuel. They provide energy for movement and help raise internal body metabolism. They're also satisfying. The key is not adding high-fat toppings to your carbohydrates.

It's everyday habits which define our weight and body composition. A three-minute walk after each meal is worth four pounds less body fat annually. Two flights of stairs a day burns off half a pound of body fat in a year. On the other hand, one candy bar eaten daily will cost you 20 pounds annually.

Important First Aid Tips

Mariah Carey wears a band aid.

When someone is injured o r suddenly becomes ill, there is usually a critical period before you can get medical treatment and it is this period that is of the utmost importance to the victim. What you do, or what you don't do, in that interval can mean the difference between life and death. You owe it to yourself, your family and your neighbors to know and to understand procedures that you can apply quickly and intelligently in an emergency. Every household should have some type of first aid kit, and if you do not already have one, assemble your supplies now. Tailor the contents to fit your family's particular needs. Don't add first aid supplies to the jumble of toothpaste and cosmetics in the medicine cabinet. Instead, assemble them in a suitable, labeled box (such as a fishing tackle box or small took chest with hinged cover), so that everything will be handy when needed. Label everything in the kit clearly, and indicate what it is used for.

• Be sure not to lock the box - otherwise you may be hunting for the key when that emergency occurs. Place the box on a shelf beyond the reach of small children, and check it periodically and always restock items as soon as they are used up.

• Keep all medications, including non-prescription drugs such as aspirin, out of reach of children. When discarding drugs, be sure to dispose of them where they cannot be retrieved by children or pets.

• When an emergency occurs, make sure the injured victim's airway is not blocked by the tongue and that the mouth is free of any secretions and foreign objects. It is extremely important that the person is breathing freely. And if not, you need to administer artificial respiration promptly

• See that the victim has a pulse and good blood circulation as you check for signs of bleeding. Act fast if the victim is bleeding severely or if he has swallowed poison or if his heart or breathing has stopped. Remember every second counts.

• Although most injured persons can be safely moved, it is vitally important not to move a person with serious neck or back injuries unless you have to save him from further danger. Keep the patient lying down and quiet. If he has vomited and there is no danger that his neck is broken, turn him on his side to prevent choking and keep him warn by covering him with blankets or coats.

• Have someone call for medical assistance while you apply first aid. The person who summons help should explain the nature of the emergency and ask what should be done pending the arrival of the ambulance. Reassure the victim, and try to remain calm yourself. Your calmness can allay the feat and panic of the patient.

• Don't give fluids to an unconscious or semiconscious person; fluids may enter his windpipe and cause suffocation. Don't try to arouse an unconscious person by slapping or shaking.

• Look for an emergency medical identification card or an emblematic device that the victim may be wearing to alert you to any health problems, allergies or diseases that may require special care.

Keys to Living a Longer & Healthier Life

You should balance your activities with the proper amount of rest. Some of the leading experts in the field of aging now believe that regular exercise along with the proper amount of rest may actually add years to the life span. Results from a number of tests indicate that speed and muscular strength of many of the elderly can be extended.

Leading authorities agree that this new data is going to shatter many of the myths about aging and physical performance. The conclusion now is that the performance and ability of the elderly has long been underestimated, diet, proper sleep and exercise along with rest and relaxation are all important factors in preserving our bodies.

Laughter is one of the best things for your mental and physical state. People are naturally attracted to someone who has a good sense of humor. You can develop a good outlook and a good sense of humor by associating with and surrounding yourself with pleasant happy people.

Recognize that stress is a killer. A life filled with stress can really wreak havoc on your body causing a number of illnesses such as hear attacks, strokes, asthma, gastric problems, menstrual disorders, ulcerative colitis, angina, irritable colon, increased blood pressure, ulcers, headaches, etc.

There are different types of stress such as mental, emotional and physical. Emotional stress seems to take the greatest toll on everyone. All stress is not bad; in fact, life would not be very interesting if it were not met with challenges. However, too much stress, too often with no effective and appropriate outlet, does not allow the body and soul to recuperate. You might review a typical week to see if you can identify things that might be making you anxious or causing you stress. Once identified, stressors can be attacked and eliminated.

Are you a worrier? Chronic worriers don't have more serious problems than others - they just think they do. Many worriers try to cope by trying not to think about their problems, but this just makes things worse. Doctors say that chronic worriers feel less anxious if they actually spend a half-hour a day thinking specifically about their problems.

Get plenty of exercise. People who are physically fit look good and feel good. A good exercise regimen will lengthen your life. Improve your appearance, build self confidence and help delay the aging process.

Remember that you need to do something physical every day. If you don't use your joints, quite simply they'll tighten up with age to create the stooped, bent and worn out appearance we so often associate with old age. Studies have shown that people with arthritis experience less pain if they continue to keep their joints flexible. As one gets older, the bones tend to get brittle which is why it is common for senior citizens to break bones and especially their hips when they fall.

Eating right, getting proper sleep and learning to relax are all very valuable in maintaining a healthy body and mind. And keep in mind that eating healthy foods and avoiding those high in fats, sodium and cholesterol will help to decrease your risk of heart disease, high blood pressure and associated problems.

Sensible Diet Tips


Start your diet with a food diary, record everything you eat, what you were doing at the time, and how you felt. That tells you about yourself, your temptation, the emotional states that encourage you to snack and may help you lose once you see how much you eat.

Instead of eating the forbidden piece of candy, brush your teeth. If you're about to cheat, allow yourself a treat, then eat only half a bite and throw the other half away.

When hunger hits, wait 10 minutes before eating and see if it passes. Set attainable goals. Don't say, "I want to lose 50 pounds." Say, "I want to lose 5 pounds a month." Get enough sleep but not too much. Try to avoid sugar. Highly sweetened foods tend to make you crave more.

Drink six to eight glasses of water a day. Water itself helps cut down on water retention because it acts as a diuretic. Taken before meals, it dulls the appetite by giving you that "full feeling." Diet with a buddy. Support groups are important, and caring people can help one another succeed. Start your own, even with just one other person.

Substitute activity for eating. When the cravings hit, go to the "Y" or health club if possible; or dust, or walk around the block. This is especially helpful if you eat out of anger.

If the pie on the counter is just too great a temptation and you don't want to throw it away, freeze it. If you're a late-night eater, have a carbohydrate, such as a slice of bread of a cracker, before bedtime to cut down on cravings. Keep an orange slice or a glass of water by your bed to quiet the hunger pangs that wake you up.

If you use food as a reward, establish a new reward system. Buy yourself a non-edible reward. Write down everything you eat - - everything - including what you taste when you cook. If you monitor what you eat, you can't go off your diet.

Weigh yourself once a week at the same time. Your weight fluctuates constantly and you can weigh more at night than you did in the morning, a downer if you stuck to your diet all day. Make dining an event. East from your own special plate, on your own special placemat, and borrow the Japanese art of food arranging to make your meal, no matter how meager, look lovely. This is a trick that helps chronic over-eaters and bingers pay attention to their food instead of consuming it unconsciously.

Don't shop when you're hungry. You'll only buy more fattening food. Avoid finger foods that are easy to eat in large amounts. Avoid consuming large quantities of fattening liquids, which are so easy to overdo. And this includes alcoholic beverages.

Keep plenty of crunchy foods like raw vegetables and air-popped fat-free popcorn on hand. They're high in fiber, satisfying and filling. Leave something on your plate, even if you are a charter member of the Clean The Plate Club. It's a good sign that you can stop eating when you want to, not just when your plate is empty.

Lose weight for yourself, not to please your husband, your parents or your friends. Make the kitchen off-limits at any time other than mealtime. Always eat at the table, never in front of the TV set or with the radio on. Concentrate on eating every mouthful slowly and savoring each morsel. Chew everything from 10 to 20 times and count! Never skip meals.