Positive Thoughts To Dwell On

Tony:

There is so much in life I can’t control. But this is my life and I’ve decided to be happy. I can choose to be happy regardless of my other circumstances. It’s not “when I get a promotion, I’ll be happy…..” or “when I can speak in front of a small group of people, I’ll be happy…..” The focus should be on learning to be happy now. Tap into your inner peace and contentment in the way that works best for you.

happiness

To read further on being happy, check out: Harvard Study on a Happy Life, 12 Things Happy People Do Differently, Positive, Happy People Suffer Less Pain, Why Should I Be Happy? Happy People Live Longer – Time Magazine.

Tony

Originally posted on Our Better Health:

by Thomas A. Richards, Ph.D., Psychologist

We spend hours and hours dwelling and ruminating on the negative and fearful things in our lives. We worry about what could go wrong, instead of focusing and paying attention to the rational, the positive and the good.  We should train ourselves to focus on thoughts that will move us forward in the right direction.  Read one of these statements to yourself every day — and dwell on it.  It’s about time we started paying attention to what is rational and right.

If you pay attention to the darkness, you will never find the light.

If you study and relive your past experiences, analyzing them, and “getting in touch with your feelings”, you will only reinforce those feelings.  If you want to get away from a problem, you should not focus on it.  Focus on what is rational, the positive, the beautiful, and the…

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Tweaks to Clean up Your Diet in 5 Weeks – Infographic

Practicing the ‘one step at a time’ method can help you start eating right and getting healthy.

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Tony

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How Healthy are Sweet Potatoes? – Infographic

Sweet potatoes are one of the healthiest foods you can eat.

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10 New Insights into Sleep: Discover What The Latest Psych Research Has Taught Us

Tony:

Sleep is one of the most overlooked and critical aspects of our daily life. For more on this, check out my Page – How Important is a Good Night’s Sleep.
sleep

Tony

Originally posted on Our Better Health:

1. How sleep after learning enhances memory

Sleep after learning encourages brain cells to make connections with other brain cells, new research has shown for the first time.

The connections, called dendritic spines, enable the flow of information across the synapses.

One of the study’s authors, Dr. Wen-Biao Gan, said:

“We’ve known for a long time that sleep plays an important role in learning and memory. If you don’t sleep well you won’t learn well.
But what’s the underlying physical mechanism responsible for this phenomenon?
Here we’ve shown how sleep helps neurons form very specific connections on dendritic branches that may facilitate long-term memory.”

• The full article: how sleep enhances memory.



2. Why some people only need five hours’ sleep a night

While most people can get by with less than six hours sleep, the majority will suffer physically and psychologically, especially if sleep deprived over the long-term.

However…

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The Best Body-Weight Exercises

Tony:

If you’re not already doing them, add these exercises to your regimen. They can be performed virtually anywhere.

I like these a lot. Check out How good are push-ups and chin-ups?

Tony

Originally posted on Athletic Performance Training Center:

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Pullup

Strength training is an important component of athletic performance improvement, along with sport-specific skill development; nutrition; rest and recovery; and mental preparation.  And, while traditional weight lifting exercises should be part of every athlete’s strength and conditioning program, don’t ignore or underestimate the impact that body-weight exercises can have on your development.

Here are 3 of our favorite body-weight exercises:

  • Pullups work the entire upper body and — performed correctly — lead to improvements in strength.  If you can’t (yet) do a pullup, use a TRX, band, or spotter to assist.  Beginners can also start with the lat pulldown exercise.
  • Pushups are another great upper-body exercise, because they engage the chest, shoulders, back, and arms.  Master the basics first, then modify the exercise by placing medicine balls under your hands, use the TRX, elevate your feet, experiment with different hand positions, wear a weighted vest, or…

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Dispelling Myths About Flu Shots

Tony:

For most people the flu shot is free, either because they have a government insurance plan such as MediCare or MediCruz, or they have private insurance.

I feel strongly that everyone should get a flu shot. Please read my Page: How to Fight the Flu for more.

Tony

Originally posted on Valley Doctor:

flushot

It’s time for me to make my annual plea for everyone to get their flu shot. In today’s column, I’d like to answer common questions I hear about influenza and the flu shot.

- Can’t I get the flu from the flu shot?

This is a very common myth and proven to be wrong. You cannot catch the flu from the flu vaccine. The flu vaccines that are given by needle are made with viruses that are killed (inactivated), and cannot cause an influenza infection.

- I’ve had the flu shot previously and I got the flu anyhow.

This is possible, but not likely, in that no vaccine is 100 percent effective.

- I’ve never had a flu shot and have never had the flu.

Consider yourself lucky, and as in most cases, one’s luck will usually wear out. Don’t take a chance, this could be the year.

- The…

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Health Benefits of Chicken Eggs

Tony:

Eggs are also a rich supply of long-chain omega-3 fatty acids. These are predominantly in the form of docosahexaenoic acid (DHA) which helps with the maintenance of brain function and normal vision.

I am a huge fan of eggs. I covered the shell egg futures market when I worked for Reuters and learned a great deal about them, from marketing to nutritional value. I still eat an egg almost every day.

Check out the following posts to read further on eggs:
Eating Eggs is Good for Weight Loss – WebMD,

Is it Healthy to Eat Eggs Regularly? What is the Food Value of Easter Eggs?

The Food Channel Puts Eggs in the Top 10 Breakfasts,

Eating Eggs is Good for You,

Nutrition Myths Debunked – Myth 2 – Eating Eggs raises your cholesterol levels.

Tony

Originally posted on Cooking with Kathy Man:


Nutritional breakdown

Eggs contain many vitamins and minerals that are essential parts of a healthy and balanced diet. Below is a list of nutrients that can be found in eggs, along with a brief summary of what they are useful for:

  • Vitamin A: maintains the skin, immune system and normal vision.
  • Vitamin B2 (riboflavin): aids energy metabolism, red blood cells, vision and the nervous system.
  • Vitamin B12: aids energy metabolism, red blood cells, the immune system and the nervous system.
  • Vitamin B5 (pantothenic acid): aids energy metabolism and mental functioning.
  • Vitamin D: keeps bones and teeth healthy and aids absorption of calcium.
  • Vitamin E: keeps the reproductive system, nervous system and muscles healthy.
  • Biotin: aids energy metabolism, maintains skin, hair and the immune system.
  • Choline: aids fat metabolism and liver function.
  • Folic Acid: aids blood formation and tissue growth during pregnancy.

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One Month After My Two Skin Cancer Surgeries

One September 11, a month ago, I had a basal cell carcinoma removed from my face and another one removed from my back.The facial incision extends an inch and a half while the one on my back stretches to three inches. I have spent the past month recovering from those surgeries.

I was a good patient and did not ride my bike for the first two weeks after the operation. Actually, I was surprised that I did not even have the energy to take the bike out in that period. I was also taking a round of antibiotics to protect the two wounds.

Wilford Hall team treats ENT patients in Honduras
I started riding again after two weeks, but on a very restricted basis. I rode less than 10 miles on each of my first two days compared with a usual of 20 miles a day.

For the first three weeks after the surgeries I napped from one to two hours a day in addition to a full night’s sleep. So, my body was clearly in recovery mode.

At this point, a month later, I feel that I am about 80 to 85 per cent recovered. I am able to ride 20 miles a day although it is in two sections of around 10 miles each. I no longer need to nap.

In the past month I have added about a pound to my body weight. I think my appetite was curtailed from the procedures, too. My resting heart rate remains in the low 40s.

In summary, I consider myself well along on the road to recovery. I went into the operations a healthy
74 year old man and I am now finding my way back. I hope these details about the operations and my recovery have been of some value to you. I was surprised at how much they took out of me.

In talking about my skin cancer experience, I have been amazed at how many people have direct experience with it. To read more on the subject, check out my page: Skin cancer facts in general and my three skin cancer surgeries in particular.

Tony

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New Apple Ingredient Discovery Keeps Muscles Strong!

Originally posted on Holistic Health & Living:

ApplePeelHealthBy Michael Clonts

Natural Component of Apple Peels Found To Help Prevent Muscle Weakening

In search of an effective method to prevent muscle wasting that comes with illness and aging, researchers have located a natural compound that is very promising.

The findings reported in the June issue of Cell Metabolism (a Cell Press publication), identify a natural component of apple peels known as Ursolic Acid as a promising newnutritional therapy for the widespread and debilitating condition that affects nearly everyone at one time or another.

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Exercise and Depression

Tony:

For most people, it is OK to start an exercise program without checking with a health care provider. However, if you have not exercised in a while, are over age 50, or have a medical condition such as diabetes or heart disease, contact your health care provider before starting an exercise program.

Please be sure to checkout my Page – Important Facts about Your Brain  to learn more about this.

Tony

 

Originally posted on Our Better Health:

Want to learn more about exercise and depression? Many studies show that people who exercise regularly benefit with a positive boost in mood and lower rates of depression.

What Are the Psychological Benefits of Exercise With Depression?

Improved self-esteem is a key psychological benefit of regular physical activity. When you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain.

Endorphins also trigger a positive feeling in the body, similar to that of morphine. For example, the feeling that follows a run or workout is often described as “euphoric.” That feeling, known as a “runner’s high,” can be accompanied by a positive and energizing outlook on life.

Endorphins act as analgesics, which means they diminish the perception of pain. They also act as sedatives. They are manufactured in your brain, spinal cord, and many other parts of your…

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