Ten Amazing Foods

As a bit of a follow-up to last Wednesdays post,  I did some research and based on their nutritional and health benefits, compiled the following list of what I found to be the top 10 foods.

(In no specific order)

• Berries 
• Apples 
• Tomatoes 
• Broccoli 
• Almonds 
• Olive Oil 
• Salmon 
• Whole grains 
• Yogurt 
• Citrus Fruits

Do you agree/disagree?

What are your picks for top 10?


 Bon appetite !!!

Monica

Our book club's choice for April

This is the book we are reading for April.  I LOVE animals so I'm very much looking forward to reading this book.

Apparently, the story is told as a series of memories by a 90+ year old man, Jacob Jankowski, who was a veterinarian and now lives in a nursing home.

Has anyone read it?

Did you like it?

Will I need kleenex???

Monica

Living Green, One Tip at a Time - (a weekly feature)

                                          

#5  EARTH HOUR 2011 - It's time to go beyond the hour



"Earth Hour started in 2007 in Sydney, Australia when 2.2 million individuals and more than 2,000 businesses turned their lights off for one hour to take a stand against climate change. Only a year later and Earth Hour had become a global sustainability movement with more than 50 million people across 35 countries/territories participating. Global landmarks such as the Sydney Harbour Bridge, CN Tower in Toronto, Golden Gate Bridge in San Francisco, and Rome’s Colosseum, all stood in darkness, as symbols of hope for a cause that grows more urgent by the hour...

...On Saturday 27 March, Earth Hour 2010 became the biggest Earth Hour ever. A record 128 countries and territories joined the global display of climate action. Iconic buildings and landmarks from Asia Pacific to Europe and Africa to the Americas switched off. People across the world from all walks of life turned off their lights and came together in celebration and contemplation of the one thing we all have in common – our planet.

Earth Hour 2011 will take place on Saturday 26 March at 8.30PM (local time). This Earth Hour we want you to go beyond the hour, so after the lights go back on think about what else you can do to make a difference. Together our actions add up."  1.

Please show your support because together we will make a difference!!

If you are on twitter, show your support by tweeting -  @earthhour I'm switching off the lights for Earth Hour 2011.

Show your support too at -
http://www.earthhour.org

and at WWF (Canada) -  

http://www.wwf.ca/earthhour/?gclid=CLmsrJqK6qcCFUMUKgod6l0Tbg

1. Above quote obtained from http://www.earthhour.org/

Monica

Eating a Healthy Diet

Eating a healthy diet is important for people of all ages and is a critical factor in determining how we look and feel.   However, as we age our dietary requirements change and we often require fewer calories but just as many, if not more, of the same nutrients.  (Ex. Calcium & Vitamin D)

So, how do we know we are achieving our satisfactory daily nutrition? Well, because “I am Canadian” I will refer to Canada’s food Guide.  (I’m sure most other countries have their own recommendations and  it would be interesting to know the similarities and differences)

I’ll mention the highlights below and leave a link to the web site,  where you can have a close look and download or order your own copy of the guide.

Nutritionally speaking women require the following number of servings daily –

                                                            Ages                       # of servings

Fruits and Vegetables                  19 – 50                     7-8     

                                                            51+                           7

Grain Products                               19 - 50                       6-7  

                                                            51+                            6

Milk and Alternatives                   19 - 50                       2

                                                            51+                            3

Meat and Alternatives                 19 - 50                        2

                                                            51+                             2

This site outlines the guide’s background, how to choose foods, serving sizes and food guide basics, how to obtain your copy of the guide and much, much more....

http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php

(I also referenced the above site for the information contained in this post)

Monica
Disclaimer -The material provided on this site is designed for information and educational purposes only. The materials are not intended to be a self diagnostic and/or self treatment tool. I encourage you to use this information as a tool for discussing your condition with your health practitioner.

Living Green, One Tip at a Time - (a weekly feature)

# 4 Reduce-Reuse-Recycle

Part 1 - Reduce (...con't from  March 12  )

As much as possible, create a tree-free home:

-       replace paper napkins with cloth napkins

-       replace paper towels with a special set of cloth towels or cut up old t-shirts for great towels and just wash and reuse

-       purchase bleach-free, toilet paper that is made from the highest post-consumer waste content you can find (80% minimum)

-       if you print documents, print on once-used paper and/or bleach-free, recycled paper with the highest post-consumer waste content available (or hemp/alternative-source paper, if you can afford it)

-       reuse envelopes, wrapping paper, the front of gift cards (as postcards) and other paper materials you receive wherever possible

-       read books, magazines, and newspapers from your local library

-       create and use note pads from once-used paper

-       leave messages for family members/roommates on a reusable message board

-       make your own cards/letters from once-used products or handmade paper

-       if you will be doing construction on your house, search out alternatives to using newly cut wood 

Bulk Purchases: Avoid products that are packaged for single use (i.e., drinks, school lunches, candy, cat and dog food, salad mixings, etc.). Instead, buy in bulk and transfer the products to your own reusable containers. Many health food stores have bulk bins where they sell everything from grains to cereal to cleaning products. For additional ideas, read this Precycling information page.

Buy Only What You Need: Buy only as much as you know you'll use for items such as food, cleaning supplies, and paint. 

Avoid Creating Trash: Avoid creating trash wherever possible: when ordering food, avoid receiving any unnecessary plastic utensils, straws, etc. (ask in advance), buy ice cream in a cone instead of a cup, don't accept "free" promotional products, buy products with the least amount of packaging, etc. Every little bit of trash avoided does make a difference!

Shopping Bags: While shopping, if you only buy a few products skip the shopping bag. For larger purchases, bring your own. Learn about the dangers of plastic bags and what countries around world are doing about it

Junk Mail: For ideas on how to reduce junk mail, check out:  

-       Do-it-yourself: Stop junk mail, email and phone calls

-       Opt-Out  

Mug-to-Go: Carry a mug with you wherever you go for take out beverages

Waste-Free Lunches: Pack a Waste-Free Lunch whenever possible. 

Encourage Hotels to Reduce Waste: When staying at a hotel, motel, or bed and breakfast let the management know that you like to support businesses that adopt environmentally responsible practices (including reducing waste) and/or visit Green Hotels Association

The information contained in this post was obtained, with permission, from the following site -

http://www.globalstewards.org/ecotips.htm#reduce

Monica

Osteoporosis

Approximately, 1 in 4 women over the age of 50 have osteoporosis.  Sometimes referred to as the “silent thief”,  it usually has no symptoms and is a disease characterized by low bone mass and deterioration of bone tissue.  These lead to increased bone fragility and risk of fracture,  particularly of the hip, spine and wrist.  

The following are crucial to your bone health:

• Getting plenty of calcium -  Your bones depend on calcium for strength, approximate requirement for women 50 and older is 1200-1500mg/day.
• Vitamin D -  A key factor in calcium absorption. The sunshine vitamin, however, if you live in a climate like much of Canada you will need to supplement with approximately 800 - 2000 IU /day for women 50 and over.
• Physical activity -   assists in building and maintaining healthy bones.

So, lets all grab a straw and carton of milk,  go for a nice walk in the sunshine and keep our bones healthy!!

I referenced the following sites for the information contained in this post -


http://www.osteoporosis.ca/index.php/ci_id/8867/la_id/1.htm
http://www.womenshealthmatters.ca/centres/osteo/index.html
http://www.osteoporosis.ca/index.php/ci_id/5526/la_id/1.htm

Monica

Disclaimer -The material provided on this site is designed for information and educational purposes only. The materials are not intended to be a self diagnostic and/or self treatment tool. I encourage you to use this information as a tool for discussing your condition with your health practitioner.

Our book club's choice for March

This month our Book Club is reading, Snow Flower and the Secret Fan by Lisa See.  I've just started reading it but some of the members  (the "keeners"!!) have already read it and seemed to have gained a lot of insight into another culture.
 
Have you read this book?  What are your thoughts?


Don't give away any surprises...remember I've just started it!!

Monica

March 27/11 - Update - just finished this book, I quite liked it and found it to be an absorbing novel and very different from anything else I had ever read.  The story takes place in 19th century China and I found it very interesting to learn about other cultures and how other people lived.  Would definitely recommend this book.

Living Green, One Tip at a Time - (a weekly feature)

# 4 Reduce-Reuse-Recycle

Part 1 - Reduce

The critical first step of waste prevention has been overshadowed by a focus on recycling. Please help to promote a greater awareness of the importance of the "Reduce" part of the Reduce-Reuse-Recycle mantra.

• Simplify: Simplify your life as much as possible. Only keep belongings that you use/enjoy on a regular basis.  By making the effort to reduce what you own, you will naturally purchase less/create less waste in the future.
• Reduce Purchases: In general, think before you buy any product - do you really need it? How did the production of this product impact the environment and what further impacts will there be with the disposal of the product (and associated packaging materials)?
• Replace Disposables: Wherever possible, replace disposable products with reusable ones (i.e., razor, food storage, batteries, ink cartridges (buy refill ink), coffee filters, furnace or air conditioner filters, etc.).
• Buy Used: Buy used products whenever possible. Some sources:

                            - local thrift stores 
                            - Kijiji  http://www.kijiji.ca/
                            - eBay  http://www.ebay.ca/
                            - Craigslist  http://geo.craigslist.org/iso/ca
                            - Amazon  http://www.amazon.ca/
                            - Freecycle  http://www.freecycle.org/
                            - local newspaper listings
                            - local garage sales
                            - local used furniture stores
                            - local consignment stores

• Borrow From Friends: If you only need something temporarily, ask if a friend or neighbor would loan it to you. 
• Share With Friends: Share things like books, magazines, movies, games, and newspapers between friends and neighbors.

...There is a lot of information on this topic and the post is getting very long, so I'll continue it next Saturday!!

Much of the information contained in this post was obtained, with permission, from the following site -

http://www.globalstewards.org/ecotips.htm#reduce

Monica

Induced Menopause

Induced menopause is usually defined as menopause which occurs as the result of an unusual event, such as, ovarian damage from medication, chemotherapy, or radiation exposure, ovarian malfunction or by surgical removal of both ovaries (bilateral oopherectomy), which may also be referred to as, surgically induced menopause.

Induced menopause, (both surgically and non-surgically), can occur at any age after puberty and before natural, spontaneous menopause occurs.

With (non-surgically) induced menopause, there may be a short transition as damaged ovaries shut down production of hormones over a period of time. By contrast, surgically induced menopause occurs immediately following surgery.


I referenced the following sites for the information contained in this post –

http://www.natural-progesterone-advisory-network.com/the-effects-of-induced-menopause/

http://www.womensweb.ca/health/repro/menopause/index.php

http://www.medterms.com/script/main/art.asp?articlekey=8951


Disclaimer -The material provided on this site is designed for information and educational purposes only. The materials are not intended to be a self diagnostic and/or self treatment tool. I encourage you to use this information as a tool for discussing your condition with your health practitioner.

Monica

Coming soon....

Induced Menopause...

Living Green, One Tip at a Time - (a weekly feature)

Living Green, One tip at a Time -

#3 -  Plant a Tree or Two or Three

Most of us know that planting trees can help the environment. Trees trap CO2 emissions, minimizing the effects of global warming.

Did you know they also have many other beneficial effects such as: 

• cooling your home
• capturing dust particles from the air
• reducing noise pollution
• imparting beauty and serenity
• stabilizing soil and preventing runoff
• harbouring wildlife
• providing a windbreak
• increased property values
• providing exercise opportunities such as raking up fallen leaves or mulching fallen bark (Red Nomad OZ)
• Saving money - planting evergreens this summer in hopes to have Christmas trees in several years ( Tricia )
• yummy jelly made from our flowering crabapple trees, and we just planted some eating apple trees (Oak Lawn Lady )
• some trees (like the camphor and neem trees) can be used for medicinal purposes, too (Picture Clusters)
•  being surrounded by plants makes us feel relaxed and good about ourselves (My bric-a-brac )
• Provides shade for humans and animals on a hot Summers day (Oak Lawn Lady)
• A large Oak or Maple is a good place to plant a small shade garden (Oak Lawn Lady)
• Experimenting with trees in pots as well as planted in the yard. It has been so relaxing to fuss over them! (Not Just Another Mother Blogger!)
• Our trees came in useful today for my daughter's science project - she had to draw and identify trees and plants in our garden! So trees are also an educational tool!! (Jill )
•  A big old oak tree in your back yard is the perfect setting for a July wedding!!! (Oak Lawn Lady)
• Give a tree as a gift (I think this is an amazing idea!!) (lovinangels )

Can you think of any more??  Let me know and I'll add them to the list!!

Monica

Hot Flashes 101

Hot flashes and menopause -- it's almost impossible to think of one without the other. Hot flashes are the most common symptom of perimenopausal and menopausal women; according to some studies, affecting approximately 85% of these women.  Most women have mild to moderate hot flashes, but about 10–15% of women experience such severe hot flashes that they seek medical attention.

When you're having a hot flash, you may experience:

• a feeling of pressure in your head as the hot flash begins
• a feeling of mild to intense heat spreading through your upper body and face
• a flushed appearance with red, blotchy skin on your face, neck and upper chest
• rapid heartbeat
• perspiration, mostly on your upper body
• a chilled feeling as the hot flash subsides

Hot flashes are mostly caused by the hormonal changes of menopause, but can also be affected by lifestyle and medications. A diminished level of estrogen has a direct effect on the hypothalamus, the part of the brain responsible for controlling your appetite, sleep cycles, sex hormones, and body temperature. Somehow (we don't know how), the drop in estrogen confuses the hypothalamus—which is sometimes referred to as the body's "thermostat"—and makes it read "too hot."

There is considerable variation in time of onset, duration, frequency, and the nature of hot flashes. . An episode can last a few seconds or a few minutes, occasionally even an hour, but it can take another half hour for you to feel yourself again. Research shows the most common time of onset is between six and eight in the morning, and six to ten at night.
Some women keep a record of when a hot flash occurs and what they were eating or doing, or how they were feeling at the time.  You can then try to avoid the triggers.  Some common triggers are:

stress alcohol caffeine diet pills spicy food

hot food hot tubs saunas hot showers

hot beds hot rooms hot weather smoking

Hot flash survival tips -

• Dress in layers, so you can peel off one layer after another as you get warmer.
• Don't wear wool, don't wear synthetics, and be wary of silk. That leaves cotton, linen, rayon, and more cotton.
• Avoid turtlenecks. Stick to open-neck shirts.
• Keep ice water at hand that you can sip to cool down.
• Where possible, lower the thermostat or maybe it's time for an air conditioner or a ceiling fan.
• Wear cotton pajamas or a nightgown. If you perspire a lot at night, your nightclothes are easier to change than the sheets.
• Use cotton sheets only, not synthetics.
• Get a bigger bed if you and your partner are on different heat planets but you still want to stay in close orbit.
• Take a cool shower before bed.
• Arrive at meetings early so that you can get the coolest seat.
• Use your freezer liberally. A number of women talked about opening the freezer at home (or in the supermarket) and sticking their head in when a hot flash hits.
• Put a cold pack or a cold cloth at the back of your neck.

Hope this information helps; I’ve referenced the following links for the information contained in this posting:

http://www.mayoclinic.com/health/hot-flashes/DS01143/DSECTION=symptoms

http://womenshealth.about.com/cs/menopaus1/a/menopause2.htm

http://womenshealth.about.com/cs/hotflashes/a/nomorehotflashs.htm

http://www.breastcancer.org/tips/menopausal/facing/hot_flashes.jsp

Monica

Disclaimer -The material provided on this site is designed for information and educational purposes only. The materials are not intended to be a self diagnostic and/or self treatment tool. I encourage you to use this information as a tool for discussing your condition with your health practitioner.

Wordless Wednesday

Coming up next.....

Hot flashes 101....