Nothing matters more than taking good care of your heart. Getting regular exercise, not smoking, and controlling stress are just a few things health experts recommend, along with eating a variety of nutritious foods for a healthy heart everyday.

Here are 8 healthy heart foods you should incorporate into your diet to help keep your heart healthy and strong.

1. Oatmeal

   One of the best ways to start your day is with a bowl of oatmeal which is full of omega-3 fatty acids, folate, and potassium. This fiber-rich superfood can lower levels of LDL (or bad) cholesterol and help keep arteries clear.

2. Salmon

   High in omega-3 fatty acids, salmon can effectively reduce blood pressure. Try to eat two servings per week. If you don’t like salmon, try mackerel, tuna, herring or sardines which will all give your heart the same boost.

3. Avocado

   Rich in oleic acid, a monounsaturated fat(the healthy fat), avocados are a healthy and delicious way to help lower LDL levels while raising the amount of HDL cholesterol in your body.

4. Blueberries

   Boost heart health by adding berries your diet regularly. All types of berries contain powerful antioxidants and are full of anti-inflammatories and high in vitamin C.

5. Legumes

   High in dietary fiber, omega-3 fatty acids and calcium, lentils such as chickpeas and black and kidney beans are excellent for heart health.

6. Spinach

   Spinach is one of the best foods for a healthy heart since it contains of lutein, folate, potassium, and fiber. However, adding any type of vegetables to your diet can give your heart a boost.  The Physicians’ Health Study examined more than 15,000 men without heart disease for a period of 12 years. Those who ate at least two-and-a-half servings of vegetables each day cut their risk of heart disease by about 25%, compared with those who didn’t eat the veggies. Each additional serving reduced risk by another 17%.

7. Flaxseed

   Flaxseed is loaded with fiber and omega-3 and omega-6 fatty acids and a little bit of flaxseed can go a long way for your heart. Top a bowl of oatmeal or whole-grain cereal or add to a smoothie for a heart-healthy breakfast.

8. Soy

   Soy is a great source of lean protein in a heart-healthy diet,  but it must be eaten raw. Edamame soy nuts, tempeh, or organic silken tofu are  excellent sources of soy protein.

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The winter can be an extremely difficult time for dieters. In fact, most of us gain a pound per winter. And while this may not sound like a lot, those who gain during the coldest months typically keep the extra weight on and add more over time. Over the long run, this helps explain why our weight tends to creep up as we age, despite an active lifestyle.

Several factors are to blame for winter weight gain, but the cold weather is the No.1 factor. When temperatures drop, we tend to stay inside. Our metabolisms slow to a crawl and we pack on the pounds. Additionally, during the winter, we forgo low-calorie snacks for prepackaged, high-fat delights like chips, sweets and high carbohydrate comfort foods, which make us feel better.

Biology plays a role

Our body tries to hang onto the extra insulation (fat) during the colder months because traditionally, being able to keep warm with those few extra pounds helped keep us alive. The hormone CCK tells the brain when we’re full, but in fall and winter it’s suppressed, making us want to eat more. Research also shows that a slight increase in weight increases immune function as well. Although we now have other ways to protect ourselves such as indoor heating and plenty of warm clothing, nature still works to protect us with the extra weight during the colder months.

How to Fight it

The good news is you can keep the winter weight gain at bay – try these simple tips:

1. Get Some Sun
   Too little sunlight can trigger cravings for high-calorie, fatty carbs like cakes, cookies, ice cream and chips. This is because diminished sunlight in winter reduces the brain’s production of serotonin, the mood-boosting brain chemical that helps suppress food cravings and overeating. Because we don’t get as much sun exposure in the winter, our serotonin levels tend to plunge, and cravings kick in to combat the blues.
2. Catch Your Zs
   If you’re still having trouble losing weight even though you’re doing everything right, hitting the snooze button may help. In a decade long study, Canadian researchers found that men who reported getting seven to eight hours of sleep each night were 16.5 pounds lighter than those who said they only caught five or six hours of shuteye nightly. Women who got a full night’s sleep were more than 11 pounds thinner than those who didn’t.
3. Plan to Eat Right
   Eat regular meals and don’t skip meals. Starving yourself during the day inevitably leads to “feasting” or overeating at night. Anytime you allow yourself to get too hungry, it’s easy to overindulge.  Increase the fiber in your diet to between 25 and 30 grams per day because it fills you up and has zero calories.
4. Drink Enough Water
   We often mistake hunger for thirst – especially in winter when drinking enough water can be a real challenge.  Make sure you set yourself a goal for your water intake and keep that water bottle handy throughout the winter months.
5. Eat More Soup
   Eat more soup to stay full longer. Those who eat soup before meals consume about 100 less calories than those who don’t. Researchers are not sure why, but one possible conclusion is that when water is incorporated into food (as opposed to drinking it straight), your stomach empties more slowly and keeps you feeling full longer on fewer calories.
6. Think Before You Drink
   There’s nothing like a piping hot beverage to warm you up — or pack on the pounds. Fancy coffee shop drinks can add several hundred calories to your diet. In fact, sipping a Starbucks Grande Cafe Mocha will cost you more than 360 calories. Opt instead for low calorie basics like regular coffee, a low-cal hot chocolate or tea.

Follow these tips during the winter months and you can combat the winter weight gain and remain slim and trim for spring.

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It’s that time of year once again when we all make a list of New Year’s goals; strictly adhere to them for about a month, and then gradually fall back into our old patterns and behaviors. Keeping a New Year’s resolution can be tough. A promise made hastily, when you feel guilty after the holiday’s, can quickly be forgotten when you return to your normal routine in January.

Follow these steps to help you stay motivated and reach your goals for 2011.

Focus on One Resolution at a Time

Pick six habits to change in 2010 and concentrate on one at a time for two months each. Then break the desired behavior change into eight baby steps and tackle each a week at a time.

Set Realistic New Years Goals

Set goals that are reachable and realistic. If your goal isn’t one that is attainable, you are sure to become frustrated. Pick goals that you really want to reach and are motivated to achieve.

Write Down Your Goals

Writing things down on paper helps focus your energy on the target so be sure to write down all of your New Years goals. You may also want record your progress on paper or in a journal.

Plan Your Resolution in Advance

This will give you time to think about your goal and how to achieve it. Try not to repeat last year’s resolution. Or, if you do, at least pick a different technique to achieve it.

Buddy Up With a Friend

Working together with another person provides that extra motivation, support, and focus.

Reward Yourself

Each step you take toward your goal is a success. Be kind to yourself and reward your effort and hard work. Plan a reward for when you achieve your goal. This will give you something to focus on.

Don’t Be Too Hard On Yourself

Your resolutions are goals you will work on throughout the year. We’re all human and small steps backwards are not failures and should be expected. Just refocus yourself on getting back on track.

Remember that you’re in the process of accomplishing something that takes time, effort, and perseverance. The end result will be worth it.

Throughout the day, we all have natural peaks and troughs in our energy levels that can affect our alertness and ability to concentrate and learn.  Research shows we work more efficiently and improve concentration by learning tasks during these peak hours.

Your brains best time to learn is based on a number of factors including sleep patterns, exposure to light and genetic makeup, and while everyone’s peak time for performing can vary, listed below are recommendations to help you hone in and perform your best during your brains peak hours.

9 AM – 11 AM: Best Time for Creativity

Your brain now has moderate levels of the stress hormone cortisol, which can actually help your mind focus. Because you’re prepared for learning, this is the time you should take on tasks that require analysis and concentration.

11 AM – 2 PM: Best Time for Difficult Tasks

By now, levels of the sleep hormone melatonin have dipped sharply from the early morning. This means it’s the best time to take on multiple task or the more difficult projects or tasks, according to German researchers.

3PM – 6 PM: Best Time for Collaboration

By the late afternoon the brain is becoming more fatigued. Although your brain is not as sharp as earlier, you’re more easygoing, so plan a low-pressure task during this time of the day.  It is also a great time for exercising since studies show that grip strength, manual dexterity, and other physical skills are at their strongest by early evening.

6 PM – 8 PM: Best Time for Personal Tasks

During this time, researchers found that the brain has entered the ‘maintenance’ phase, which is when melatonin production is still at low levels.  As a result, chances of getting tired are low. It’s a good time to direct your mental energy toward yourself and your family and friends before the exhaustion of the evening kicks in.

8 PM – 10 PM: Best Time for Relaxing

In the evening levels of serotonin, a neurotransmitter tied to energy, start to fade. In fact, 80% percent of serotonin is stimulated from exposure to daylight, so as the sun goes down people tend to slow down and become sleepier, therefore, it’s the best time to wind down and relax.

10 PM Forward: Best Time for Sleeping

This is the time when your brain is compiling together everything that it learned today, which it does during sleep so getting a good night’s sleep should be your top priority. Make sure to get 7-9 hours a night so in the morning your will be rested and your brain will be ready to start all over again.

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It’s that time of year when extra calories lurk around every corner — frosted cookies at the office, eggnog at your neighbor’s, or chocolates in your stocking.   Unfortunately, the average adult does a little too much celebrating during this time of year resulting in extra holiday weight gain when the New Year rings in.

Experts have reduced their estimate of the average weight gain during the holidays from about seven pounds to about one pound. Still, according to researchers at the National Institutes of Health, most Americans never lose the weight gained during the winter months.

Although this time of year may bring upon additional stresses and challenges, there are ways to find balance and maintain a healthy lifestyle.

Here are some tips to help you during those hectic holiday weeks:

Prepare in Advance

Don’t ever go to a party when you are hungry because it sets you up for overindulging. Try to have a nutritious snack beforehand. And when you arrive be sure to drink some water to fill up before filling up on party food. Also try to make sure you’re well rested before arriving, because we tend to make really bad decisions when we are tired.

Pace Yourself but Have a Little
This time of year you will be bombarded with candy, cookies, stuffing and a variety of other rich foods.  You should definitely enjoy some of your favorite treats this time of the year, but the key is to practice portion control and to eat at a leisurely pace. Also try to put your fork down between every bite which will slow down your food consumption and put you in control.

Stay Active
One of the major causes of weight gain during the holidays is lack of activity. If you can’t exercise as often during this time period as you normally do, adjust appropriately. Don’t use the excuse that since you don’t have time for your full workout you just won’t workout at all. Instead accept your limited availability and simply reduce the frequency and/or duration of your exercise. It’s much better to cut your fitness time in half than to completely eliminate it.

Avoid High Calorie Drinks
Avoid wasting calories on alcoholic beverages. The average alcoholic drink contains 150 – 200 calories per glass. That means in just 2-3 drinks you’ve drunk the equivalent calories of an entire meal. If you partake in these beverages, choose wisely. For example, instead of having a full glass of wine, try mixing half a glass of wine with sparkling water or with a diet soda. This will help cut your calories in half.  Not only does alcohol add extra calories, but it can also stimulate your appetite and reduce your will power.  Too many drinks can also cause you to lose the ability to make smart eating choices.

Focus on Socializing
Don’t linger at the buffet or in the kitchen. If you are in close proximity to all the guilty temptations, you’ll struggle to keep from unconsciously nibbling Instead try to focus on socializing; remembering one of the great things about the holidays is spending time with friends and family.

Hopefully these tips will help you prevent holiday weight gain and find a balance between staying fit and also enjoying the fun of the season. Remember, moderation is the key. Have a great holiday season!

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Have you ever wondered why our body does some of the strange things that it does? Like, why your brain has that “freezing” sensation when you eat something cold or why we cry when we’re laughing at something we find super hilarious? We’ll, there actually is scientific reasoning behind all these baffling body-quirks.  Read on to find the answers.

What Causes Goose Bumps?

Piloerection aka: goose bumps pop up when you’re cold or afraid. A tiny muscle at the base of each body hair contracts; together, they appear as naked bumps on the flesh. They made sense eons ago, when humans still had a natural “fur coat.” Back then, fluffing your ruff would warm the body by trapping an insulating layer of air between the hairs. And standing your hair on end was intimidating to predators or enemies (picture a cat facing off with a dog). Evolution has since stripped humans of their pelts.

What Causes Brain Freeze?

Another frozen treat and another brain freeze. “Ice cream headaches” happen when something cold touches nerves in the roof of the mouth, triggering blood vessels in the front of your head to constrict — producing pain. Try this quick pain relief trick: Press your tongue to the roof of your mouth to warm it up.

Why Do You “Laugh Until You Cry”?

Experts don’t really know, but laughing and crying are similar psychological reactions. We associate crying with sadness, but tearing up is an even more complex human response. Tears are triggered by a variety of emotions. As it turns out, that’s good, because both laughter and crying can ease a stressful experience, probably by counteracting the effects of cortisol and adrenaline. So if you ever find yourself laughing until you cry, count yourself lucky.

Why Do Onions Make You Tear Up?

When you cut into an onion, enzymes are released from the onion that produce a gas called propanethial sulfoxide. Once that gas reaches your eyes, it reacts with tears to produce a mild sulfuric acid. And that hurts. The brain then signals the eyes’ tear glands to produce more liquid to flush the stuff out. The more you chop the more irritating gas you produce and the more tears you shed.

Why Does Your Eyelid Twitch?

Eyelid twitching is a common condition also known as eyelid myokymia. Not a lot is known about eye twitches, but experts know that fatigue, stress, and caffeine all increase the likelihood of the pesky twitching. So do eyestrain, poor nutrition, excessive alcohol intake, and allergies. Fortunately, eye twitching is almost always benign and usually goes away by itself. To put an end to a bout of the eye flutters, cut down on coffee and alcohol and give your eyes–and your whole body–a good night’s rest.

Why Are You Always Cold?

The hypothalamus in your brain regulates body temperature which signals the body to give off heat in warm conditions and trap heat (or shiver, generating heat in muscles) when it’s cold. Iron plays a role in this process, so people with anemia (commonly caused by iron deficiency) often feel chilly. Poor circulation–due to high blood pressure or medications, among other culprits–can leave the extremities deprived of heat. An underactive thyroid gland can also slow a person’s metabolism to a point where the body generates insufficient warmth. A recent study suggested there may even be a genetic predisposition to toward tolerance of cold

What Causes “Pins and Needles?”

Paresthesia, aka pins and needles are caused by blocked blood flow to a pressed nerve. If you sit too long in a strange position you may press hard enough on a nerve to interrupt its signaling to the brain, causing your feet, for example, to go numb. This usually occurs in the hands, feet, and ankles. That crazy prickly sensation is the resumption of pain messages to the brain. Simply changing your position is almost always enough to allow the nerve to resume communication.

Why Do You See Halos Around Lights?

Spherical aberration is the technical term for this common condition. In daylight, the pupil narrows to a very small opening, allowing light to hit the very center of the lens. At night, when the pupil dilates to allow maximum light to enter, your eye is using a much larger swath of its lens to see. As you get off center, those light rays won’t be focused to the center of the eye. You see circles, because your lens is round. Almost everyone sees these rings on occasion.

Unfortunately, the demands of the holidays take its toll on most of us resulting in fatigue and loss of sleep.  In fact, 76 percent of Americans report losing sleep between Thanksgiving and New Years Day, according to a survey by The Gallop Organization.

Here is a list of helpful ways to stay energized and avoid felling fatigued during the holiday season:

• Drink more water.
  If you get dehydrated, you will feel sluggish and run down.  Be sure to drink at least 6-8 glasses of water every day and more if you are increasing your alcohol intake over the holidays.
• Eat well.
  A healthy diet with fresh, minimally processed foods will give you considerably more energy than a diet of mostly processed food. Be sure to include plenty of protein as well — your body needs it to keep organs functioning and energy levels up.
• Limit your caffeine intake.
  Too much coffee or caffeinated soda will actually tire you out in the long run. The caffeine creates a temporary high which will soon leave you feeling tired and depleted.
• Get a Good Night’s Sleep.
  A good night’s sleep is necessary for your physical and mental well-being.  On average, most adults need about seven to nine hours of sleep per night.
• Stretch your Body.
  Stretching is an easy way to increase your daily energy. You should try to stretch 15-20 minutes a day.
• Exercise.
  Working out will give actually you more energy and make your daily tasks easier.  Try to exercise for at least 30 minutes a day.
• Try to Relax and Calm your Emotions.
  Worry, anxiety, stress and other negative emotions will drain your energy. Even positive emotions like excitement and anticipation can wear you down. So make sure you take time every day to calm your mind and relax.

At times it’s hard to remember that the holidays are supposed to be fun.  The joy of seeing your family and friends can sometimes get lost with all of the stress and fatigue that also comes along.  Take care of your body so you can have a happy and healthy holiday season.  But most importantly, enjoy yourself!

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Toenail fungus can be a vexing problem that can last for years with no obvious solution. So, if Vicks Vaporub does work, it would be a boon for many people. Conventional medical anti-fungal treatments can cost thousands of dollars and can result in dangerous side effects.

One way to reduce your risk of fungal infections? Cut down on sugar which helps fungus to grow. Spending some regular time in the ocean or another body of salt water can also help in prevention.

But as unlikely as it may sound, Vicks Vaporub is also known for its effectiveness in treating Nail Fungus.

I have read many testimonies about successful treatment of Nail Fungus using Vicks Vaporub, lauding the product for its effectiveness. It’s what is called a “home remedy” and doesn’t bring with it the caution of official medicine.

How to use Vicks Vaporub?

The reported usage is to rub your nail or toenail with a generous dose of Vicks two times a day, and within a few days, you will find it improved.

In severe cases the treatment may be rather long, and you will have to continue for several months in order to be free of the nail fungus.

In extreme cases you will have to continue the treatment until the new nail is completely grown, because if a parcel of the infected nail remains, the fungus could reappear.

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Healthy lifestyle and eating habits may seem like a chore, but they can have a lasting impact on your health and lifespan. A British study reveals that people who have just four regular, healthy habits prolong their longevity by an average of 14 years.

The study was conducted by the University of Cambridge and Norfolk County’s Medical Research Council. At the start of the study, participants had no known health conditions and were between the ages of 45 and 79 years old.Healthy lifestyle and eating habits may seem like a chore, but they can have a lasting impact on your health and lifespan

Every person involved in the study was given up to four “points” for the following four lifestyle habits:

• not smoking
• drinking less than 14 units of alcohol per week (i.e. no more than the equivalent of 7 glasses of wine each week)
• an active job or a half hour of physical activity each day
• blood vitamin C levels that correspond to 5 daily servings of fruits and vegetables

Small, Consistent Changes led to Longevity

At the end of the eleven year study period, nearly 2,000 of the participants had died. Participants with all four healthy behaviors were far less likely to die than those who smoked, drank excessively, and didn’t exercise or eat a healthy diet. Those in the study with “four points” or all four healthy habits died only one quarter as often as those with none. And having some of the habits was better than none in terms of longevity and life expectancy.

The study found these four behaviors “equivalent to being 14 years younger,” writes Kay-Tee Khaw, Ph.D. of the University of Cambridge, who led the study. “We’ve known that individually, measures such as not smoking and exercising can have an impact upon longevity, but this is the first time we have looked at them altogether It means a large proportion of the population really could feel health benefits through moderate changes.”

For most, it’s a long weekend and a time to relax, spend time with your friends and family, and have some fun. With Memorial Day marking the unofficial start of summer, we suggest these 7 tips for staying healthy and safe this holiday weekend.

1. Keep the Bug’s Away. Try natural alternatives to beat those pesky mosquitoes. You can spray on a diluted liquid garlic concentrate or apply vinegar or soybean oil on your skin to prevent the bugs from biting.
2. Instant Headache Relief. During the hot summer months, drink a glass of water to relieve headaches. Often headaches are caused by dehydration and can be alleviated by drinking plenty of fluids.
3. Protect Against Sunburns. In addition to sunscreen (we suggest using only all natural sunscreens available on-line and in natural health stores), load up on red, yellow and orange fruits and vegetables. These have carotenoids that may help naturally reduce sunburn risk.
4. Safe Grilling Coat both meats and the grill with olive oil to ensure great flavor, but avoid potential carcinogens. Many of us like the flavor of meats with a bit of char (blackening), but research has shown this method can create harmful substances called heterocyclic amines.
5. Go Lean. Choose leaner meats and marinate them for 24 hours to enjoy the flavor without all the fat this Memorial Day. Fatty meats make for tasty barbequing, but you can use leaner, healthier meats and make them more tender and flavorful by marinating them. Enjoy the flavor without all the fat.
6. Stay Cool with Some Spice. Believe it or not, spicy foods dilate your peripheral blood vessels making you perspire, which in turn cools your body.
7. Chill Out. If you’re planning a picnic this weekend, make sure to keep food cool in order to prevent bacteria which can cause food poisoning. Large chunks of ice last longer and keep foods colder. Food that’s sitting unrefrigerated for more than 2 hours should be thrown away.

Plan ahead to enjoy a safe, fun and healthy Memorial Day weekend with family and friends. Practicing smart grilling, staying safe in the sun and drinking plenty of fluids can help you make the most of your holiday weekend.