What Makes One Granola Bar Better Than Another?

Walk down any granola-bar aisle at the grocery store, and you'll be greeted by a wall of choices. There are dozens of different bars to choose from, which might include cereal versions or traditional backpacking concoctions. Most consumers don't taste every granola bar to make a distinction between each brand so you might wonder about the differences. Take a moment to compare granola snacks and how one is better than another. There are key differences when you pay close attention.

The Main Components

Granola bars are all made with slightly different ingredients. The "granola" part isn't universal, and most manufacturers use their own proprietary mixtures. Toasted oats, puffed rice and rolled oats are just a few of the ingredients making up the bulk of a bar's volume. A better bar tends to have more natural ingredients. You may even come across a bar that has mostly cereal as its main ingredient. Read over the granola ingredients, and look for basic oats, rice and similar grains. If you encounter many chemical-like ingredients, these bars are the ones that aren't very good for your body. 

Fiber Considerations

For most older adults, eating food with ample fiber is a daily goal. Fiber maintains a healthy digestive system while helping you feel full along with protein. Preferable, granola bars have dates, seeds, oats and nuts within their ingredients so that your body can experience the helpful side of this nutrient. You may need to research fiber-rich foods so that the bar's ingredient list makes sense as you read it in the grocery store.

Be aware, however, that most bars don't have a lot of fiber. You'll still need to supplement your intake with other foods, such as fruits and vegetables. Twenty to 30 grams of fiber are recommended by the federal government with current studies in place.

Fatty Ingredients

Granola snacks are almost always touted as the healthiest items that you can eat in the morning or mid-afternoon. This claim, however, isn't always true. Sugars may take up the bulk of the bar's volume, which negates any healthy aspect to the snack. High-fructose corn syrup and its derivatives are often the culprits for excess sugar amounts. Your bar will have some sugars, but look for this ingredient listed near the end of the product's list. An ingredient that's listed far from the beginning is in short supply. Pick natural sugars too instead of synthetic or processed sweeteners. Your body will digest the natural items with ease.

Protein Sources

A better bar also has ample protein. Explore the ingredient list for soy, gelatin or eggs. There might be other protein sources, including nuts and seeds. It takes the body a longer time to digest proteins compared to other foods. With this fact in mind, you'll simply feel fuller for longer by consuming more protein. This substance also helps your muscle mass, especially as you grow into your retirement years. You want strong muscles to support your bones so that physical ailments, such as posture issues, don't become problems.

Fortified Ingredients

Look for bars that have some fortified ingredients. It's nearly impossible to fit most nutrients into the ingredients filling a simple bar. There's no space for the extra volume. Many manufacturers add vitamins, minerals and other nutrients to the bars as a marketing tactic, but the consumers win out in the end. Fortified bars tend to have better nutrient levels than standard granola so look for these products as a first choice.

Eating any food in moderation is your best bet for a long lifespan. Try a preferred granola bar once or twice a week, but then switch your snack to a fruit or protein-packed egg. By mixing up your food choices, the body won't get too much of either good or bad things. A balanced diet leads to a long and fruitful retirement.

5 Last Minute Summer Activities for Fitness Focused Families

The summer may be winding down, but that fact doesn't mean that the activity levels have to dwindle. There are many last minute activities that can be part of your family's life when you match up local events to your personal likes and dislikes. When you have a fitness-focused family, concentrate on these top five activities that will leave your summer full of memories for the rest of your life.

One Last Mountain Trip

The surrounding mountains may beckon you to explore their contours so heed the call in the fading light of the summer. Many mountains are only a few short hours away. Pack up the car with every essential, such as picnic supplies and recreational items, so that everyone has a good time. You might hike along marked trails or relax by a babbling brook. Water sports are often part of a mountain retreat, which allows you to rent equipment as necessary. Staying active is incredibly easy with so many pastimes available in mountainous areas.

Biking at Favorite Parks

If you don't have the time to head up to the mountains, look for a park that's nearby. Ride over or bring your bikes because so much more can be seen from the seat of your bicycle. The entire family can ride along to see the scenery. Feed ducks, explore hidden areas behind trees and set up a private picnic for everyone. You won't notice that exercise is part of the day. Biking is a great workout for your cardiovascular system and legs. If you tend to stand up as you bike, you'll also give those arms a workout. 

Impromptu Sports Games

Relatively large families can create their own sports competitions at the park or in the backyard. Choose a sport that everyone enjoys, including volleyball, baseball or soccer. Go over the game rules, especially if there are any changes to note. Create teams, and start up this last-minute activity. You might make a habit of these competitions each week until the fall. The group setting encourages healthy relationships while everyone receives a solid workout. 

Take the sports games to the park or beach too. A change in landscape forms a challenge for everyone playing the game. Contours across the ground make you work harder for that goal or play every time.

Fishing Out on the Water

Fishing is both a skill and sport that can be thrilling out on the water. Rent a boat so that you can head out to the middle of a lake or deeper into the ocean. Both kids and adults benefit from fishing because it takes some energy to cast and pull the line through the water. The real effort occurs when a fish is on the line. Everyone can pull that heavy fish out of the water. Depending on the region, you'll see and catch various fish species. 

As an alternative, remain on shore for some fly fishing. Casting a long line into the water is both fun and fitness-oriented. The kids can help with the lures and bait too. Being outdoors is one of the best ways to stay fit as you focus on the task at hand.

Refining Those Sports Skills

The children or grandchildren may participate in sports at their schools in the fall. Take the last few days of summer to practice those sports skills. Throw a ball, run a mile and refine those skills so that tryouts are a breeze. Fitness-focused families can achieve almost any health goals when a group effort is put forth each minute.

After taking part in those last-minute activities, grade them as a group. Pick out the events that were the best or not so exciting. Make a list of the activities that you'd like to try again in the coming year. These experiences can be prioritized next year as you add to the list of family-focused fitness excitement.

How Binge-watching TV Affects Your Sleep

You already know that watching television too much leads to a sedentary lifestyle that will cause you to gain weight and lose muscle tone. However, binge-watching television can also affect your sleep patterns along with the quality of your sleep. Here is how watching too much television before bedtime alters your sleeping patterns.

Watching Television Changes the Levels Of Your Hormones

Many of your body’s hormones are regulated by light, and a television screen emits a lot of light. While you might close the draperies or turn off the lamps in your bedroom, when you are watching television, your body still responds to the light from its screen by reducing the amount of melatonin released from your glands. Melatonin is the primary hormone that helps you to feel sleepier along with ensuring that you sleep throughout the night. If there is a lot of light in a room, then your body won’t release melatonin, making it difficult to sleep. 

Your Brain Thinks That It Is Still Daytime

If you have ever worked a job late at night, then you probably had to sleep during the day. Adjusting to daytime sleeping is difficult, but experts recommend making your bedroom as dark as possible along with following the same type of bedtime routine. However, if you stay up late into the evening watching television, then your brain thinks that it is still the daytime because of the bright lights from the television screen. Avoid watching too much television, and also, keep your television in the living room instead. 

Electronic Devices Make a Bedroom Hotter 

When you have a television in a bedroom, it can emit a lot of heat, making the area hotter. Trying to sleep in a hot environment can make you feel restless, causing you to wake up frequently. In addition to turning off the television in your home, you should turn off the lamps in a bedroom to create a cooler environment. If you have a television in your bedroom in the summer, then when you have it turned on for several hours, it can lead to a bedroom that is sweltering. 

Television Programs Can Stimulate the Brain’s Imagination 

If you watch certain types of programs before going to sleep, then the images remain in your mind, making it difficult to become calmer. You may have noticed this problem with your children because they will often have nightmares after watching a scary movie on television. While you are sleeping, your subconscious mind is also affected by what you see in television programs. 

Your Circadian Rhythms Can Change From Watching Too Much Television 

Your body has a natural circadian rhythm that typically operates on a 24-hour schedule of daytime activities and sleeping at night. When you must work a nighttime shift on a regular basis, your body adjusts to this new schedule gradually. If you alter your sleeping schedule, then it can disrupt your body’s natural circadian rhythms. Having bright light and noise in your bedroom before it is time for you to sleep can alter your body’s normal circadian rhythms. 

 

Why Veggie and Steak Bowls Should Find Their Way Into Your Diet

As you enter the retirement years, a main goal held by many people is achieving a healthy lifestyle. Everyone loves those sweet and savory treats at times, but healthy food tends to make you feel better. Pinpointing healthy foods can be difficult at times, however. Mature adults will often turn to veggie and steak bowls as a way to stay healthy. Learn why these meals should find their way into your diet today.

Cutting Out the Carbohydrates

There are essentially no carbohydrates in a veggie and steak bowl. Rice, potatoes and other starchy foods are carbohydrates. Your body uses these nutrients to burn as fuel. However, you want the body to burn the fat already stored in the tissues. By reducing the carbs in your body, the muscles and other tissues burn your fat reserves instead. You'll lose weight while supporting your body with a strong balance of energy versus food.

Filling up on Fiber

Vegetables are naturally full of fiber. When you fill your bowl with veggies instead of carbohydrates, your digestive system benefits with the fiber necessary to clear out your intestines. You'll notice better digestion with solid regularity. As you age, your digestive system will often have problems with regularity. Vegetables are a better source of fiber compared to supplements. If you must decide between the two choices, natural foods will always win by comparison.

Benefiting From Protein Fullness

Your steak is a healthy choice regardless of the cut of meat. The body gains protein when you eat steak. Protein is a critical substance that supports the muscles, which translates into a strong skeletal system. Because protein takes time for the body to digest, you'll have a full sensation in your stomach for a lot longer than other foods. As a result, hunger won't overwhelm you until the protein finally moves through the system.

Diversifying Your Meals

No one can eat just one type of meal and be satisfied each day. Diversify your veggie and steak bowls during each meal. Pick different veggies to complement a particular meat, such as pork or beef. Saute or cook the veggies in various oils so that there's a complex, taste sensation with each meal. By diversifying the food, you won't be bored or tempted by other foods. You might even choose chicken as your steak meat to further diversify the ingredients.

Eating Out or In

It's possible to have a veggie and steak bowl whether you're eating out or staying in. Look for healthy eateries with these bowls as the stars of the show. Ask for the rice or carbohydrate to be removed from the bowl so that you can eat it as you desire. You have more control over the ingredients with a home-cooked meal, but it's nice to have a change as you celebrate a meal with friends.

Don't forget to fill your other meals with healthy foods too. Look for whole grains, such as quinoa, to cover your carbohydrate needs for the day. By selecting healthy foods in moderation, you'll feel and look younger than ever. Veggie and steak bowls are simply one part of a larger diet that can help you reach your 70s, 80s and beyond.

5 Ways Your Brain Benefits From Physical Exercise

Throughout the years, much research has suggested that exercise can encourage excellent physical and mental health. Even though movement is also referred to as medicine for the mind, most of us do not completely understand the ways in which the brain can benefit from exercise. The key is to have a daily exercise routine that is not too rigorous because engaging in strenuous activity can actually damage your memory circuits. Here are the five main advantages of exercising to improve your brain health at aged 50 and over. 

Improves Mood
Exercise has long been shown to improve mood by reducing the symptoms of anxiety and depression. When you exercise regularly, the body increases the production of endorphins, serotonin, and dopamine. These brain chemicals are crucial to maintaining a happy mood. The absent of these brain chemicals may result in depression and anxiety, which can ultimately lead to memory problems, concentration issues, and low energy levels. One study performed by researchers at Duke University concluded that those who engaged in frequent physical activity improved their moods just as much as people who are regularly taking the prescription drug Zoloft. 

Reduces Stress

When your body produces more endorphins, you are likely to be less stress. Therefore, people who exercise often may experience less stress than sedentary individuals. Studies have indicated that regular physical activity can significantly lower cortisol levels. This stress hormone has also been linked to forgetfulness and slow/irrational thinking, so low levels of cortisol may actually improve memory as well as decrease stress. The next time that you feel overwhelmed by the day-to-day activities, simply engage in activities with movement to put your mind at ease. A few examples of great activities include yoga, dancing, walking, running, and more. 

Enhances Cognitive Function
Many researchers have found that regular exercise is essential for optimal cognitive capabilities. In order to function to your fullest potential, the brain requires certain chemicals and a constant supply of oxygen. Physical activity promotes healthy blood vessels that are able to deliver these chemicals and oxygen to the brain properly. The result is the ability to think faster, remember information, and concentrate longer. In general, exercisers of any age can enjoy these benefits of great cognitive function. 

Stimulates Brain Growth

Since the production of new brain cells tend to decrease as we age, it's important that we exercise to increase brain volume. Known as the hippocampus, this part of the brain can grow in size with frequent exercise. The hippocampus is the area of the brain where memory and learning is processed. Additionally, Brain-derived neurotrophic factor or BDNF is often produced when physical activity has improved. BDNF is responsible for the stimulation of brain cells. In fact, an increase in cardiovascular fitness will generate more brain cells that may be able to slow signs of aging by providing the brain with oxygen. 

Provides Energy

Frequent physical activity like short walks and jogs can increase the production of mitochondria. These cellular structures provide our muscles and our brains with energy. As a result, those who exercise tend to be more productive then their sedentary peers. This is especially true in the workplace where regular exercisers often have the best time management skills and great work performance. Even simple activities like washing dishes, vacuuming, and stepping up the stairs can produce more energy on a cellular level. 

Not only is exercise a great way to get in shape, build strong bones, and improve nightly sleep, your brain can also greatly benefit from the activity. Optimal brain health will drastically decrease the chances of memory problems as we age.

The Truth About Panic Attacks and Their Effects on the Body

Human beings automatically react to a stressful situation by becoming mentally and physically prepared to defend themselves or flee the situation. Known as “fight or flight” reactions, it is a normal reaction to any situation and is what has kept humans safe since the beginning of time. However, anxiety often causes people to remain in this heightened sense of preparedness and that can have a physical toll on your body.

Anxiety and Cortisol Levels

Cortisol is the stress hormone released by your body to help you become more “aware” of a situation. High levels of cortisol in your body for extended periods of time can lead to:
• Heart disease and heart problems
• High blood pressure
• Weight gain without being able to lose weight
• Insomnia

High cortisol levels are also being studied at this time for connection with other serious diseases.

Anxiety And Gastrointestinal Disorders

In a recent study conducted at Harvard Medical, researchers discovered that people who suffer with high anxiety levels are also at a much higher risk for suffering from IBS (irritable bowel syndrome) and similar disorders. Researchers also found that those who suffered with high anxiety levels were 30 percent more likely to suffer from these conditions at a more severe level. More hospitalizations and medical care was required for those suffering with gastrointestinal disorders who also suffered from anxiety.

Anxiety and Respiratory Disorders

Doctors have recently discovered that people who have anxiety often have trouble with their respiratory system more often than those who do not. Studies are currently being conducted to determine if this is because the anxiety causes the lung area to constrict more often than normal which in turn causes damage. 

Doctors already understand that people who suffer from asthma and COPD and have anxiety issues are more likely to suffer more severe attacks or be hospitalized from their condition. 


Anxiety and Heart Disease

Two separate studies, one conducted by a group of Canadian Universities and one by Harvard Medical show that people who have heart disease will experience worse symptoms and are more likely to have a heart attack when anxiety is present.

Both of these studies showed that women were more likely to suffer from more severe heart problems when heart disease and anxiety were combined. The study also showed that people who suffer high anxiety from phobias as opposed to other forms of anxiety like PTSD suffered the greatest side effects when anxiety and heart disease were combined.

Treating Anxiety

Everyone experiences bouts of anxiety. Doctors normally do not consider anxiety a problem unless it has continually lasted for over six months and the anxiety is causing interruptions in your life. 

Treatments for anxiety can include many different therapies. Medication may not be necessary and many people can overcome their anxieties through therapy sessions and behavioral changes. Many people can even overcome anxiety by learning relaxation techniques such as meditation.

It is very important, however, that you seek help for anxiety. Anxiety not only can cause mental health distress for you, it can also cause physical health problems. Once these additional issues arise, the anxiety can be intensified and the problems will only become worse.

If you only experience anxiety in certain situations, try learning some relaxation techniques to help relieve the symptoms. This may come as meditation, relaxing with a hobby, or even simply taking a nice afternoon nap. If you cannot find a way to decrease your anxiety speak to someone and ask for help.

The Powers Of Vitamin D

How Can You Increase Your Body’s Vitamin D Levels? 

Today, researchers are learning more about the powers of vitamin D. This nutrient is found in several foods, and when you are exposed to sunlight, your body also manufactures vitamin D. Some of the foods that contain vitamin D include:

• Egg yolks
• Cheese
• Beef liver
• Fatty fish such as salmon, mackerel and tuna

In addition to eating these foods, you should go outside frequently to expose your skin to sunlight. It is nearly impossible for you to get enough vitamin D naturally, so many physicians recommend taking dietary supplements. If you live in an area of the world where there isn’t enough daily sunlight, then taking vitamin D tablets or capsules is imperative. 

Seven Ways That Vitamin D Can Improve Your Well-being

1: Keeping Your Teeth, Bones and Muscles Stronger

Vitamin D is essential for the health of your teeth and bones because it regulates the absorption of phosphorous and calcium. When a child doesn’t ingest enough vitamin D, she will develop rickets, leading to softer bones. The symptoms of vitamin D deficiency include having pain in the bones of the spine, pelvis, legs and arms. In addition, you will have poor muscle strength and delayed tooth formation. 

2: Controlling Blood Sugar When You Have Diabetes Mellitus 

By increasing your body’s vitamin D levels, you can have more insulin resistance to avoid developing diabetes mellitus. If you are already diabetic, then talk to your physician about taking vitamin D dietary supplements. 

3: Preventing Certain Types of Cancer

If you have more vitamin D in your bloodstream, then you are less likely to develop colorectal cancer. Colorectal cancer primarily affects adults over the age of 50. Most colorectal cancer begins with polyps in the bowel that become cancerous. 

4: Protecting You From Heart Disease

New research indicates that if you have a vitamin D deficiency, then you are more likely to have heart disease or other cardiovascular conditions. Some of the conditions that you might develop from lack of vitamin D include high blood pressure or peripheral artery disease. 

5: Boosting Your Immune System

It is important to have more vitamin D to boost your immune system. Scientific studies show that your body produces over 200 peptides to fight against the microbes that can make you ill when you have a high level of vitamin D in your bloodstream. 

6: Improving Your Overall Mood

If you don’t have enough vitamin D in your body, then you can become depressed. If you are feeling sad, then go outside to have more exposure to sunlight or buy a specialized lamp that creates simulated sunlight. In addition, consume more foods that contain vitamin D or take vitamin D supplements. 

7: Preventing Alzheimer’s Disease

When you have Alzheimer’s disease, you may also have low levels of vitamin D in your blood. You can increase your body’s vitamin D levels by spending more time outside in the sunlight or taking a dietary supplement to maintain your brain’s cognitive functions. 

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We Know It's True But Here Are the Facts: Healthy Eating Does Promote Longer Life

Healthy Eating Will Help You To Live Longer 

Everyone knows that eating nutritious foods will lead to a longer life, but most people don’t know why this is true. You may have forgotten about the different types of nutrients in foods and beverages, so it is a good idea to learn more about the minerals and vitamins that you consume each day. Experts know that healthy eating promotes a longer life because your body is stronger and damage is repaired when you consume a lot of nutrients. When you eat a diet that is low in nutrients, your body can’t develop new cells that will provide vital energy.

Nutrients Required For a Longer Life 

Here are a few of the essential nutrients you need each day to promote a longer and healthier life. 

Nutrient 1: Vitamins

Researchers have discovered numerous types of vitamins in natural foods, and it is also possible for scientists to create artificial vitamins. If you buy a processed food, then it will typically have artificial vitamins, making it a fortified food. Dietitians recommend consuming foods that are natural to ingest the most nutrients. Some of the most common types of vitamins include:

• Vitamin A – in eggs, broccoli, spinach and carrots
• Vitamin B – in milk, beef, poultry and fish
• Vitamin C – in citrus fruit such as grapefruits, lemons, oranges and limes
• Vitamin E – in sweet potatoes, avocados, spinach and seeds
• Vitamin K – in kale, cauliflower, eggs and fish

By eating a diet that has a wide variety of foods, you will get an assortment of vitamins that will boost your immune system, build strong bones and keep you energized. 

Nutrient 2: Dietary Minerals

Your body contains major and trace mineral elements that you ingest from plant foods, water and different types of meat. Without these minerals, your body will slow down, and you may also develop brain fog. The major minerals required by your body include:

• Magnesium – found in spinach, legumes and whole grains
• Sodium – milk, spinach and salt
• Potassium – carrots, bananas and tomatoes
• Phosphorus – rice, poultry and red meat
• Calcium – found in dairy products, canned salmon and some vegetables

The trace minerals are also important for your body, and these elements include: 

• Selenium – eggs, seafood and grains
• Iodine – found in fish and fortified iodized salt
• Molybdenum – nuts, whole grains and legumes 
• Magnesium – dark chocolate, beans and nuts 
• Zinc – dairy products, poultry and oysters
• Copper – liver, nuts and whole grains
• Iron – red meat, beans and nuts 

Minerals are a vital component to create and repair your teeth and bones, but these nutrients also keep you healthy in other ways. 

Nutrient 3: Proteins

Protein foods contain amino acids that are essential for the cells in your body. With amino acids, your body will have the right level of hormones so that you will have vibrant skin along with resisting diseases such as the common cold or influenza. While you might think that meat or fish is the primary source of amino acids, there are other foods that contain this nutrient. Add these foods to your grocery list:

• Raisins
• Avocados
• Almonds
• Chia seeds
• Pumpkin 
• Watercress

The 3 Best Benefits of Strength Training

Regular weight training can benefit people in a number of ways. It helps increase muscle mass, prevents illness and promotes mental health.

Adults should engage in 20 to 30 minute strength training sessions at least two to three times per week. The exercises should involve all muscle groups. Studies show that, in addition to muscle mass and strength, resistance training preserves bone density and promotes vitality. Weight training improves mobility, promotes weight loss and provides relief for a variety of ailments as well as improves the recovery rate from illness. Research conducted by the National Institute of Health shows that strength training combats weakness and frailty along with their potentially debilitating consequences.

Strength, Flexibility and Stamina

As we age, our bodies naturally lose muscle mass. Men and women lose approximately 1 percent of their bone and muscle mass each year after puberty. Lifting weight counteracts this natural process and increases the size of muscles and increases bone density, which helps ward of osteoporosis. Working your muscles through a full range of motion improves your flexibility. This reduces the risk for muscle pulls and back pain. It also strengthens tendons and ligaments, which lowers the risk of back, knee and other joint injuries. Along with better body mechanics, stronger muscles help you to maintain good posture and balance, which improves stability. You can reduce your risk of falling by 40 percent. Physical exercise increases your overall energy levels and gives you more stamina. Increased muscle mass will give you more strength and endurance to perform everyday tasks like walking up stairs and carrying groceries as well as engaging in the leisure activities that you enjoy.

Improved Physical Health

Increased muscle mass boosts your metabolism and burns more calories. Along with helping you lose weight and keep it off, strength training has several other physical health benefits. It increases the level of good cholesterol and decreases the amount of bad cholesterol. This reduces the risk of developing high blood pressure as well as other cardiovascular diseases. According to the American Diabetic Association, weight training improves insulin sensitivity, which reduces the risk for developing type 2 diabetes. Resistance training also helps manage arthritis pain. Exercise keeps the muscles around the affected areas strong while it lubricates joints and reduces bone loss. It also helps to control joint pain and swelling. Regular exercise boosts the immune system helping to ward off colds, the flu and other illnesses while reducing recovery times.

Better Mental Health

Sleep problems plague millions of Americans each year. A study published by the Centers for Disease Control revealed that more than 30 percent of adults do not get enough sleep on a normal basis. Regular exercise may be the solution. Weight training promotes a good night’s sleep, which helps reduce stress, anxiety and depression. Restful sleep also helps improve memory and other cognitive functions. You will be more alert and in a better mood. Resistant training helps you to fall asleep faster and sleep more deeply. This will make you feel better when you wake up. Your improved body image and sense of accomplishment as your stamina and strength improve will increase your self-esteem. As you get stronger and feel better, you ability to handle stress will improve. Clinical studies show that regular exercise in one of the best tools for effectively managing stress.

Strength training should be an integral part of your overall fitness program. Speak with your doctor about an exercise regime designed for your individual needs. As you continue with the program, you will notice an improvement in your physical and emotional health, which improves your quality of life.

Why Happiness is So Important to Health

At this point, multiple researchers have uncovered quite a bit of evidence that negative emotions can damage your health. This damage can take a number of forms. In particular, experiencing stress during your earliest years can permanently change how your body responds to stimuli. When neglected or abused as children, people often develop "hair trigger" responses that exacerbate the stresses of ordinary life. These effects can manifest as unhealthy spikes in heart rate and blood pressure. Over the years, prolonged stress or fear can speed up the natural processes that lead to disease. 

So we can clearly see that negative emotions are clearly bad for your health. However, happiness is more than simply a lack of negative emotions. Researchers are still working to understand how active positivity could benefit your health. These processes appear fairly subtle and studying them is difficult. For one thing, it is simply easier to see the physical effects of negative emotions at work. Anxiety and anger cause immediate effects in your body, from raised cortisol levels to increased heart rate. On the other hand, it isn't so easy to clinically differentiate between a person with a neutral mood and a person who is genuinely happy. Researchers have worked around this problem by conducting long-term studies which monitor subjects' self-reported moods and health outcomes. 

Laura Kubzansky is one of recognized leaders in this field of study. In a 20-year study that ended in 2007, Kubzansky found positive health results for adults with enthusiasm, hope and personal engagement with life. Subjects who reported more of these positive qualities were significantly less prone to coronary heart disease. This particular study only looked at the health outcomes of people between the age of 25 and 74. However, it is safe to assume that maintaining these healthy attitudes can prove physically beneficial for people of all ages. 

Having a positive attitude can indirectly improve your life by helping you build and maintain a network of family and friends. Older adults and senior citizens with stronger social networks are prone to live longer lives. Thus we see that besides subjectively improving your life quality, maintaining a happy state may actually lengthen your life. While longevity is largely influenced by heredity, clinging to positive attitudes can certainly make a difference. 

Although researchers have certainly made some headway in exploring this issue, they will need to do a lot more work before the connections between positive emotions and health are fully clear. The research in this area remains controversial and fraught in some respects. During a time when the birthrate is low and our population is rapidly aging, society has a vested interest in improving the health of older adults. To further this goal, responsible stakeholders should work together to fully explore the positive effects health effects of positive thinking.

Why Are Lots of Babies Born around 8:00AM

The general view of childbirth is that it is pretty random and inconvenient, with babies arriving in the middle of other important events or in the middle of the night. Babies seem to come on their own time schedule and expectant parents often have to accommodate that, no matter how inconvenient it may be. But this general view is somewhat out of step with actual modern birthing practices.

Historically, this view was much more accurate than it is today. When childbirth was a more natural process simply because doctors did not know how to intercede, it did tend to be more out of the hands of the parents. However, these days there are three general birthing methods: natural, induced labor and C-section. The rise of scheduled C-sections accounts for a large part of the high number of morning births. 

Although babies tend to generally be born more during the day by all methods, C-sections are often scheduled ahead of time. Thus, they are heavily influenced by factors like hospital staffing. This contributes to the fact that when you break births down by the minute around the clock, you see 3.5 times as many births at 8 a.m. than at 3:09 a.m. These are the two extremes of most popular and least popular minute of the day for being born.

Currently, only half of U.S. births are "natural." This is defined as a vaginal delivery that has not been induced. Another 18 percent of births involve induced labor and the final 32 percent are C-section births. Both induced labor and C-sections are much more likely to happen during the day, with the largest spike occurring in the morning.

In fact, C-sections account for a large proportion of the births between 8 and 9 a.m. That one hour span sees 3.7 times as many C-sections as average. Total births are only up by 1.9 times the average delivery rate per hour and induced births are actually slightly less common at during that time.

Some of the factors influencing these statistics include older mothers having more children and women generally working more. Women with jobs, and especially women with serious careers, are more likely to schedule a delivery than full time homemakers. Many of them feel they simply cannot afford to have their lives so completely disrupted by waiting for the baby to show up on its own schedule.

Older women also may schedule a delivery due to complications that come from being pregnant while older or due to having had intervention from a fertility specialist. If more than one embryo was implanted and more than one took, the resulting twins or triplets are likely to come early and need more help.

So, there is nothing nefarious about the increase in C-sections. It generally grows naturally out of a changing world and changing lifestyles. In some ways, it is an indicator of the more empowered lives of the average American woman compared to how our mothers and grandmothers lived. It wasn't all that many decades ago that some women could not get a job without the permission of her husband. 

Due in large part to changing lifestyles, birthing practices have changed substantially. Scheduled C-sections are more common, and this fact largely accounts for the spike in births that occur around 8 a.m.

Surrounding Yourself With Healthy Eating People is Good For Your Own Personal Habits

As the saying goes, things that are out of sight are out of mind, and this goes for food as it does for many other things. You may already have found that the best way to stop yourself from eating unhealthy foods is simply to keep the food that tempts you out of the house. However, you can take this a step further and spend your time with people who are eating food that is healthy as well. 

Eating right around other people who are committed to health is much easier than having to say no to a steady stream of chicken wings, pizza, fries and cake. Eating a healthier diet will come more naturally when your friends are doing the same thing. Being around healthy eaters also means you may get the chance to see several different models of healthy eating. Seeing how different approaches work for different people can help keep you from becoming locked into thinking rigidly about healthy food choices. For example, you might see how people can be healthy on a vegan or vegetarian diet as well as one that incorporates meat. You might get tips on how to incorporate treats into your diet without ruining it. 

You may also get inspiration for healthier eating. In particular, if you have not paid particular attention to your diet in the past, you might assume that healthy eating means that you will never be full or eat flavorful food again. You might assume that your choices of what you can eat will narrow significantly. Dining with other healthy eaters may introduce you to ingredients, cuisines and ways of approaching cooking that you have not considered. If you are unsure about vegan food or quinoa, you can have a taste of your friend's food without committing yourself to an entire meal. You may be surprised to learn how much variety and flavor is available when you switch to a healthy diet. Other healthy eaters may also be able to share tips about recipes and restaurants as well as the latest thinking in nutrition circles. 

People who are healthy eaters also tend to live healthier lifestyles in general. Therefore, being around healthy eating habits may result not just in eating better but in creating and maintaining other healthy habits. Thanks to your healthy eating buddies, you may find yourself also quitting smoking, cutting back on your alcohol consumption or starting to exercise. Among people who have healthy eating habits is also the best place to find companions to join you in that exercise. A walk around the block or through the park may seem a lot more appealing when you have someone to join you. 

When you surround yourself with other people who have healthy eating habits, you are taking a holistic approach to health. In other words, you will no longer see healthy eating as something that is somehow separate from the rest of your life but something that is integrated into it along with other healthy habits and healthy ways of thinking. If you have always been a healthy eater but not known many others who were, being around other people who have chosen the same lifestyle as you may feel like a revelation. If you are just getting started on healthy eating, others can be an important source of advice and reinforcement.

Don’t Make Me Yawn! Why We Can't Help But To Mimic Yawning

It's a fact that humans yawn several times a day, especially in the morning and evening. The science behind yawning isn't a fast-paced industry because most researchers believe that it's a function that has many causes or triggers. Narrowing down the reasons why humans yawn may be difficult, but most people understand that there's some mimicry or contagious factor in play. When you yawn, someone nearby may yawn too. Take a moment to learn about yawning and why it's mimicked among most intelligent organisms.

The Myth of Extra Oxygen

In the past, researchers believed that the yawning process was a mechanism to bring more oxygen into the body. When you saw a person yawn, your body responded at a primitive level to take in more oxygen too. Yawning involves a huge intake of air, but with little exhalation afterward. Although this hypothesis was a strong one, today's researchers understand that the bloodstream doesn't actually reflect an increase in oxygen after a yawn. Basic breathing is all that's necessary. With this fact in mind, researchers looked for other reasons why humans yawn and its contagious nature.

Your Hot Brain

The latest research suggests that yawning is meant to cool your brain. Your mind uses a lot of energy, and that fact makes it run hot. The scalp helps you release heat to the atmosphere through sweating. At times, however, your brain needs another mechanism to cool off. Yawning simply offers another cooling outlet. Mimicking a yawn means that your subconscious mind is keeping up with the surroundings. If another person is yawning, your brain may need cooling off too. 

Cooling Off

The brain cools off with yawns by accessing the incoming air. As you yawn, cool air moves into the nasal passageways where it can move through the sinuses. The bones and tissues cool off to a certain extent, which ultimately affects your brain. 

Environmental Cues and Circadian Rhythms

The body uses circadian rhythms throughout the day to keep up with waking-and-sleeping patterns. As you wake up, the brain starts its hard work for the day. Your brain's temperature rises high enough that a yawn may be necessary to cool it off. Researchers wondered at that point about bedtime yawns. It was presumed that the brain cools off in the evening, but it actually warms up as bedtime approaches. When you mimic yawns brought on by the circadian rhythms, it's a way to keep your body on track with waking and sleeping too.

The Empathetic Mind

A major part of mimicked yawning is your ability to have empathy for others. From a social aspect, you yawn with another person because you can put yourself in their shoes. This human connection means that you can relate to the acquaintance on a primitive level even if you don't know the person.

As you grow into your senior years, you'll have more time to contemplate some of these yawning scenarios. Think about your surroundings when you yawn along with the time of day. When it's possible to yawn around an average of eight times a day, observing your own behavior becomes a lesson in science and empathy.

10 Best Snack Foods According To Nutritionists

There is nothing wrong with snacking occasionally as long as you choose healthy foods that are recommended by nutritionists 

1: Sliced Bananas With Nut Butter On Whole-grain Toast

If you want to have a high-protein snack without cooking, then spread nut butter on whole-grain toast before adding sliced banana. You can choose from a variety of nut butters, including almond or cashew.

2: Cottage Cheese With Fresh Fruit

Keep a container of cottage cheese in your refrigerator to have a tasty snack in the afternoon. Make sure to have seasonal fresh fruit on the side such as strawberries, peaches or pineapple.

3: Fresh Vegetables With Your Favorite Low-calorie Dip

Nutritionists recommend eating numerous servings of vegetables each day, but that is difficult to do in only three meals. However, you can chop slices of fresh vegetables such as carrots or celery quickly. Dip these delicious vegetables in your favorite low-calorie dip.

4: Warm Oatmeal Made With Steel-cut Oats Combined With Raisins

When you want a warm snack, you can cook steel-cut oats to combine with raisins. Steel-cut oats contain a lot of fiber, helping you to feel satiated, and you can add additional flavor to a bowl of oatmeal with raisins.

5: Plain Yogurt Mixed With Your Favorite Fruit Jam

Keep containers of plain yogurt and fruit jam in your refrigerator. Mixing a spoonful of jam into plain yogurt provides a tasty high-calcium snack that contains small pieces of fruit.

6: Healthy Homemade Trail Mix

If you need a healthy snack that won’t spoil, then you can mix your own homemade trail mix. Choose unsalted pecans or cashews along with dried fruits such as cherries and apricots. You can also add coconut flakes or dark chocolate candies to the trail mix.

7: Spicy Edamame With Low-sodium Soy Sauce

When you want to have a spicy snack, buy fresh edamame at your local supermarket. Steam these soybean pods for a few minutes to soften the food, and sprinkle the edamame with cayenne pepper before adding a tiny amount of low-sodium soy sauce.

8: Healthy Hard-boiled Deviled Eggs

Keep a few hard-boiled eggs in your refrigerator to make deviled eggs with low-fat ingredients. Instead of using mayonnaise with the cooked egg yolks, mix in a small amount of plain low-fat yogurt and mustard.

9: Air-popped Popcorn With Parmesan Cheese

Buy a small appliance that makes air-popped popcorn, but instead of sprinkling it with salt, use Parmesan cheese. With this nutritious snack, you are ingesting a low-calorie snack that offers a lot of fiber and calcium.

10: Dark Chocolate-dipped Fresh Strawberries

Small amounts of dark chocolate are good for you because the food contains antioxidants. Melt a small amount of dark baking chocolate in a bowl in your microwave to use as dip for the fresh strawberries.

Belly Fat and Future Cancer Risk

Studies suggest that excess belly fat leads to a higher risk of developing diabetes and heart disease, and new studies show it may play a part in some forms of cancer. Although it is no secret extra weight increases the chances of someone developing cancer, scientists now believe that belly fat can predict a person's risk of developing cancer just like a person's body mass index (BMI). Research suggests that as a person's waistline increases, so does their chances of getting certain types of cancer, including pancreatic, breast and colorectal cancer. 

Waistline Measurements and Cancer
According to the World Health Organization, adding about 11 centimeters to your waistline could increase your chances of developing an obesity-related cancer by 13 percent. Also, the WHO stated that an additional 8 centimeters around your waistline can increase your chances of developing bowel cancer by 15 percent. Obesity and excess weight are two of the biggest preventable causes of cancer behind smoking.

If you carry around excess belly fat, it can change the level of your sex hormones, cause your insulin levels to rise and lead to inflammation, which are all known factors of increased levels of cancer. There are 13 types of cancers associated with obesity and excess weight, and bowel cancer is the most common among people with excess belly fat.

Belly Fat is the Most Dangerous Fat
Aside from predicting certain cancer risks, belly fat is particularly troublesome because it is not limited to just one layer of fat. Instead, belly fat also includes visceral fat, which lies deep beneath the abdomen surrounding some of your internal organs. Although belly fat is most commonly linked to poor diet and lack of exercise, aging does play a role. While you age, you start to lose muscle mass and density, which affects how many calories your body burns. Dieticians suggest if you are over 50, you should eat 200 calories less than you did in your 30s.

How Body Weight Affects Cancer Risk
Studies suggest that excess belly fat affects several of your body's mechanisms, including the regulation of cell growth and how certain proteins affect your hormonal levels. These mechanisms may be specific to certain forms of cancer, but Cancer.org states the links between these mechanisms, belly fat and cancer are not yet fully understood.

Weight Loss and Cancer Risk
Evidence continues to show that losing weight, specifically losing belly fat, may reduce the risk of some cancers, including prostate cancer and breast cancer in women and men. Research shows that people who intentionally lose their belly fat reduce the levels of hormones in their bodies most commonly linked to some forms of cancer. A reduction in your hormone levels such as insulin, estrogen and androgen can significantly decrease your risk of cancer, especially aggressive forms of prostate cancer in men.

However, weight loss does far more than decrease your risk of developing cancer. Losing weight can decrease your chances of developing heart disease, diabetes and many other health-related issues. It also reduces your chances of sudden, premature death.

How Meditation Can Help Self-doubt and Boost Your Confidence

What Is Meditation and Anxiety? 

Thousands of individuals practice meditation each day to clear their minds in order to relieve stress or to reach a higher state of consciousness. There are several ways to perform meditation, and it provides additional benefits, including reducing self-doubt and increasing confidence levels. Self-doubt is damaging because it makes you worry about your abilities and actions, leading to doing nothing so that you won’t make any type of mistake. If you have self-doubt, then you may develop extreme anxiety, making it impossible to do anything. Anxiety can become a debilitating condition that causes physical symptoms that include: 

• Headaches
• Nausea
• High blood pressure
• Perspiration
• Inability to mentally focus 

Reasons For Lacking Self-confidence 

There are several reasons why you may begin to doubt yourself, including losing a job or going through a divorce. When a traumatic event occurs in your life, you might begin to question your choices that led to the event. If you get stuck in feeling doubtful about your actions or abilities, then your self-confidence is eroded, making it difficult to try anything new. When you stop trying to do anything, you will become more doubtful about your abilities. 

How To Meditate To Increase Confidence Levels 

Fortunately, it is easy to meditate at home, work or any other location to reduce your self-doubt. Some individuals find it easy to meditate while others must practice to clear their minds. With meditation, it is possible to stop your obsessive negative thinking. If you find it difficult to meditate with other people, then you need to find a special place such as a quiet corner of your bedroom. You may need to close your eyes to meditate, or you might gaze at an object that makes you feel calmer. Meditation focusing objects can include a statue or flower. In addition, you might relax more by listening to certain types of music, and you can create a soothing ambience with burning scented candles. 

Ways That Meditation Reduces Self-doubt 

Meditation can reduce your self-doubt and improve your confidence in a variety of ways, including:

• Stopping your compulsive negative thinking
• Keeping you from caring about the criticism from others 
• Helping you create future positive goals
• Trusting your own intuition
• Making you more creative
• Ensuring that you live in the moment

Meditating To Boost Your Self-confidence

Scientific neurological research reveals that your brain waves and body chemistry change during meditation. An important aspect of meditative practices is thinking positive affirmations. If you suffer from self-doubt, then you may find it difficult to remember the great things about yourself, making it impossible to boost your confidence levels. However, meditation helps to clear away your negative thoughts so that positive thinking can begin. When you begin to have positive thoughts, your mood will change, helping to reduce your self-doubt. Here are a few ways to begin meditating on a daily basis:

• Sit in a comfortable chair 
• Close your eyes 
• Listen to relaxing music
• Focus on your breathing 
• Have a mantra to help you focus mentally
• Begin with short sessions

If you are having problems relaxing before meditating, then you can enjoy a hot bath, yoga session or gentle massage first. With regular practice, meditation will increase your mindfulness to increase your self-confidence levels. If you are feeling unemotional constantly due to self-doubt, then meditating may help you to release difficult emotions so that you can overcome a traumatic experience in order to boost your confidence. 

Can You be Addicted to Exercise?

It may seem like a strange idea, but you can get addicted to exercise. Or maybe it is not so strange when you consider expressions like "runner's high."

Most of us aren't getting enough exercise. For this reason, most messages surrounding exercise concern trying to encourage people to work out more often. But some people are actually working out too much. They are taking things so far that their lives are coming unraveled, just like with any other form of addiction.

Working out every day is not a problem per se. But if your social life is dwindling away, your career is being harmed and you are working out until it hurts you, you are probably suffering from exercise addiction. You should seek help.

If a person meets three of the following criteria, they may well have an exercise addiction.

1. They have developed a tolerance.
It takes more exercise to get the desired effect, such as an improved mood. This is called tolerance. It works much the same way as developing a tolerance for alcohol works.

2. They experience symptoms of withdrawal.
If they try to take a break from exercise, they experience withdrawal symptoms. Because exercise impact brain chemistry, this often expresses itself as anxiety, frustration or depression in the absence of exercise. 

3. Loss of control.
They may have good intentions of having a limited workout, but they can't stick to it. They just can't stop. They keep going, well past the point where it makes sense. They may plan to run for 30 minutes, but an hour or more later they are still at it.

4. It accounts for an excess of their time.
Exercise begins to eat their world. There is less and time for anything else. In fact, they may plan their entire life around exercise. They may take vacations that revolve around fitness activities. They may choose a career that involves fitness activities. 

5. They experience conflict.
Their friends or spouse may start complaining that they are unavailable because they are always at the gym. They cannot manage to make time for training to further their career because all their time is taken up with exercise.

6. They can't stop, even when it is harming them.
Exercise addicts often persist even after a doctor has told them to take a break. The first sign that there is a problem may show up after they get a repetitive stress injury. They go to a doctor who tells them to take a break from their workout so the injury can heal. But they can't. They keep going, even while the injury gets worse.

Exercise is one of the best things you can do for your health, but that doesn't mean it can't get out of hand. If you are finding that exercise is eating your world, causing conflict, and you seem just incapable of stopping in spite of it hurting you, you should speak to a professional about it.

The Health Effects of Multitasking

In this busy world, multitasking as a talent is almost a requirement. You must juggle several things at the same time so that all of your responsibilities are covered in an appropriate amount of time. From checking your email on the go to reading a paper during a lecture, multitasking is a habit of many people. However, this supposed talent has some pitfalls when it comes to your health. Take a close look at the health effects associated with multitasking so that you can make better decisions today.

Missing Inherent Cues

Multitasking means that you're processing the bare minimum of several issues at once. Cleaning the kitchen, mentally preparing the dinner's ingredient list and babysitting a child all at once is a situation that arises in many households. You're dividing your attention between too many events. As a result, cues in your immediate environment are being overlooked. You might miss the baby picking up an inappropriate item or leave an open container of cleaning fluid out on the counter, for example.

Forgetting Key Information

When you focus on too many details at once, the brain must make shortcuts. It can only handle a certain amount of information or else it becomes overloaded. Any information entering the mind at this point will only remain in the short-term memory. It'll be long forgotten in no time. By focusing on one concern at a time, the information easily moves from short-term to long-term memory. You should be able to remember this information without any effort.

Applications at Work

Multitasking is an attribute that's often added to career resumes. If a person can do more in a day than another applicant, the candidate is perceived as more valuable. However, multitasking at work has its downfalls too. Medical workers might overlook a symptom that leads to a major, health issue in a patient. Workers in manual-labor positions can quickly overlook a flaw in a building that creates a construction issue. Taking some time to focus on one task at a time will pay off when it comes to quality work.

Physical Decline

Researchers have discovered that there's a real decline in brain matter among multitaskers throughout life. The brain cells are literally breaking down and dissipating. Cognitive functions decline as people age when they multitask on a daily basis. By reducing the multitasking events, it's possible to stop much of this decline. 

When you find yourself juggling too many things at once, it's time to take a deep breath and stop for a moment. Focusing on one task is critical in many situations. By being conscious about your habits, you can change them for the better. Multitask sparingly in this world, and you'll see a difference in your daily productivity almost immediately.