5 Tips to Help Prevent Constipation

Most people experience constipation at least once during their lifetime and many times more.  Though embarrassing for some folks to discuss; you can take a few steps using the following tips to help prevent it.

1. Eat whole grains each day such as barley (home-made barley soup is great), whole wheat breads and rolls (with whole wheat flour appearing first in the list of ingredients), whole wheat breakfast cereals such as wheat biscuits/shredded wheat each day for breakfast. Whole wheat pastas and brown rice work well for dinner, coupled with a lean protein and a vegetable.
2. Eat fresh vegetables every day such as broccoli (steamed or raw), baby or regular size carrot sticks (raw) and fresh romaine based salads with various raw veggies such as cucumbers and radishes.
3. Eat fresh fruits every day such as apples with the skin, pears, grapes, cherries, blueberries, peaches and nectarines (depending on the season).
4. Stay hydrated with plenty of water each day. Consider high water content fruits such as watermelon and other melons as part of your daily fruit intake (above). Fresh fruits and vegetables contain water; some have a higher content than others.
5. Stay active. Leading an active lifestyle can help prevent constipation by helping to keep the bowels moving.  A sedentary lifestyle can exacerbate constipation. Keep moving to allow your body to function at its optimum level.

Purchase organic produce whenever possible to reduce your exposure to pesticides. All produce must be washed well before consumption. Be creative and change it up; try a variety of whole wheat foods and fresh produce to make your diet interesting and tasty.

Memorial Day – A Time to Remember Our Fallen Heroes

As we spend time with family and friends this holiday and go to the beach or have that barbecue, please take time to remember those who sacrificed their lives while serving our country and preserving our freedom.

The reason we celebrate Memorial Day is to honor our fallen military heroes. Their lives were cut short, their potential never reached and their dreams lost forever. Their families and friends are still grieving, no matter when they lost their Warrior. 

It is not the politician, athlete, basketball star, MVP, actor, movie star, singer or rapper that’s a hero; the hero is the Warrior who serves our great nation. Talent is not equivocal to courage, fame is not synonymous with heroism. Use this day to pause, remember and honor their sacrifices. Remember and help their families. Honor those are still serving us now all over the world, but also in Afghanistan.

A famous quote attributed Abraham Lincoln says it all: “Any nation that does not honor its heroes, will not long endure”. 

4 Tips on How to Eat Olive Oil Every Day

Olive oil is a healthy fat. It contains Monounsaturated Fats (also known as MUFA’s for short) which may help to reduce the risk of heart disease as per the FDA. Use olive oil in place of butter or margarine on a variety of foods each day to meet your daily quota. Here’s how:

1. Breakfast:  Drizzle olive oil on whole wheat toast, whole wheat muffins or hot oatmeal. If you’re eating eggs, cook them in a tablespoon of olive oil.
2. Lunch: Use a tablespoon of olive oil on whole wheat bread for sandwiches, on leftover lean meats and vegetables from dinner the night before or on frozen prepared diet meals after heating.
3. Dinner: Bake chicken, fish, lean beef or pork loin with olive oil and herbs. Sauté vegetables with olive oil.
4. Snacks: Air pop some popcorn then drizzle it with olive oil.

Olive oil is high in calories so make sure you’re not overeating other foods and not taking in too many calories overall.  Using olive oil instead of other fats such as butter or margarine is a great way to enhance the flavor of your foods and help maintain your health. Read more about the wonders of olive oil.

Tip # 3 - 3 Tips to Prevent Skin Cancer – Healthy Food

Can skin cancer be prevented, or, your risk reduced by eating certain foods? Various foods, vitamins and nutrients are being examined to determine just that. The jury is still out regarding this and skin cancer; however, some studies suggest they may offer some protection. In the interim, you can gain numerous health benefits by consuming a diet that contains a variety of colorful fresh fruits and vegetables every day from improved heart and brain health, stronger and better looking skin and a reduced risk of some cancers.

Here’s a list of a few vitamins and nutrients that are good for your skin and health in general:

Vitamin A and Beta Carotene – Found in carrots, pumpkin, sweet potatoes, cantaloupe

Vitamin B – Found in eggs, chicken, nuts, fish

Vitamin C – Found in oranges, strawberries, tomatoes, cantaloupe

Lycopene – Found in tomatoes, tomato paste, ketchup

Omega 3 Fatty Acids – Fatty fish and nuts

Remember to: Drink enough water especially during the hot summer months and with increased physical activity. You’ll feel and look better. Also, try to minimize your exposure to pesticide laden produce whenever possible and buy organic when you can.  All produce needs to be washed well before consuming.


More tips to help prevent skin cancer:
Conduct a monthly examination of your skin along with:

Monitoring Your Moles -Tip # 1 at:  http://carole-jakucs.blogspot.com/2012/05/3-tips-to-prevent-skin-cancer-monitor.html   

and learning to become: 
Savvy about Sun Safety - Tip # 2 at:  http://carole-jakucs.blogspot.com/2012/05/3-tips-to-prevent-skin-cancer-savvy-sun.html  

Tip # 2 - 3 Tips to Prevent Skin Cancer – Savvy Sun Safety

Tip # 2:  Being sun safety savvy is one of the best ways to help prevent skin cancer. The following are "need to know" tips on how to do so:

• SPF of 30 or more - SPF means sun protection factor.  Sunscreen with a strength of 30 is the minimum amount considered to give you a fighting chance against the damaging rays and to help prevent over exposure to the sun.
• Broad Spectrum – Use broad spectrum as this term is necessary (must appear on the package label) to ensure you’re getting protection from both UVA and UVB rays.
• Reapply every hour – The term “waterproof” is no longer allowed by the FDA.  If you’re sweating or swimming, your product is wearing off. Reapplying every hour helps to ensure you’re covered.
• Use enough – Apply a generous amount to all areas exposed.  Research has shown that most of us don’t use enough.
• Cover all exposed areas – And don’t forget the bottoms of your feet (if you’re lying on your tummy in the sun), the back of your neck, ears, and top of the head for anyone who has balding areas.
• Use lip products that contain suncreen (SPF) of 30 or more, to help protect delicate lips from overexposure.
• Wear a hat (with a brim) or sun-visor – to help cover your head and face in addition to sunscreen.
• Fragrance Free – Use “fragrance free” sunscreen if you’re prone to fragrance allergies.
• Oil Free & Non Comedogenic - Look for the terms “Oil Free” and “Non Comedogenic” if you are prone to acne/pimples from oily products. These are formulated to help prevent a breakout from using the product.
• Stay out of the sun between the hours of 10 AM to 4 PM when the sun is at its strongest..
• Eye Protection - Wear quality sunglasses that offer both UVA and UVB protection of 99 - 100 %.

The added bonus with being savvy about sun safety is that practicing these tips over time will help contribute to an improved and more youthful appearance to your skin with fewer wrinkles and sun spots. See this link for Tip # 1 on skin cancer prevention: http://carole-jakucs.blogspot.com/2012/05/3-tips-to-prevent-skin-cancer-monitor.html 
See this link for Tip # 3: http://carole-jakucs.blogspot.com/2012/05/tip-3-skin-cancer-prevention-healthy.html
More info, see these:
http://www.aad.org/media-resources/stats-and-facts/prevention-and-care/sunscreens
http://www.mayoclinic.com/health/uv-protection/AN00832

3 Tips to Prevent Skin Cancer - Monitor Your Moles

Tip # 1: Skin Cancer can be deadly if caught late. Monitor the skin on your whole body each month to look for changes to existing moles and for anything new and unusual such as new growths of any kind or irregular patches or areas of scaling, bleeding, crusty skin. Get in the habit of conducting a monthly surveillance your skin, just as it is recommended to do monthly breast and testicular exams. 
See this link for Tip # 2: http://carole-jakucs.blogspot.com/2012/05/3-tips-to-prevent-skin-cancer-savvy-sun.html
See this link for Tip # 3: http://carole-jakucs.blogspot.com/2012/05/tip-3-skin-cancer-prevention-healthy.html

• Don’t forget to look at the bottoms of your feet, between your toes and fingers and your backside. Recent research has shown that a number of new skin cancers are presenting on the soles of feet which usually get skipped over during the exam process.  However, skin cancer can be anywhere. Have a trusted family member or your partner help you check those hard to see places on your body.

Know your ABDCE’s. This is a good way to remember what to look for:
Asymmetry – If one half looks different from the other, see your doctor.

Border – If the border/edges of the growth look irregular and uneven, see our doctor.

Color – Abnormal moles have various shades of color in them, see your doctor.

Diameter- Larger growths are of more concern than smaller ones.  The standard used is to measure it against the size of an eraser on the tip of a pencil. If your mole is larger than that, get it examined by your doctor

Evolving – If your mole or growth is changing in size, color, border, height or anything that is different from before, see your doctor.

• If you find any area of concern, even if it does not match anything above, or, you are not sure, make an appointment to see a licensed healthcare professional or your dermatologist (who is a medical doctor that specializes in the diagnosing and treating the skin).

See these websites for more information:

http://www.skincancer.org/

http://www.aad.org/for-the-public/home

http://www.aad.org/spot-skin-cancer

http://www.webmd.com/melanoma-skin-cancer/ss/slideshow-skin-lesions-and-cancer

4 Tips on Martial Arts Training – And How to Choose What’s Right for You

Studying the martial arts is a great way to kick your workout up to the next level (no pun intended). If you’re thinking about taking classes for either yourself or your child; here are some helpful tips on what questions to ask/consider before getting started with a program. The Martial Arts help to improve psychological confidence and build physical strength. *Always observe at least one to two classes first, so you can consider the following points:

1. Sensei (The Teacher): Do you like his or her style of teaching? Does he/she foster an environment of mutual respect in the school (dojo)? What’s his or her background?
2. Students: Are they respectful of their fellow students? Do they help the newcomers? Or, are they bullies allowed to intimidate new students (newbies) either verbally or physically? Obviously, unless you’re a glutton for punishment, you want the first two.
3. School Operations: Are classes offered at a convenient time that works well with your schedule? What’s the cost? Is it reasonable and similar to other schools in the area, or, outrageously overpriced? Can you pay by week or month? If so, that’s good. Stay away from schools (and gyms) that demand a minimum of 3 – 12 months tuition in advance. This is why; if you’re unable to continue classes for any reason such as a schedule change, get injured or decide you don’t like it; you’re usually out the money.
4. Form/Style: Each form has a unique set of methods and goals; you’ll want to research these on your own (in addition to your class audit) to see if they match your goals. Here’s a brief synopsis on 4 (of the many) styles to choose from:

• Tender Tai Chi – Tai Chi is well suited for older people or those that want a low impact, low stress style. It focuses on balance, brain-muscle coordination, agility and relaxation.

             A Few Fighting Forms:

• Tackling Tang Soo Do or Tai Kwon Do – These forms involve a lot of kicking, punching, self defense and fighting techniques usually while standing.
• Grappling with Jui Jitsu – This form incorporates pressure points on the body and learning how to fight on the ground with an opponent.

*Consult with your doctor before beginning any exercise program.

Bug Off and Out of Our Food: Eating Bugs-Read your Labels

When the Starbucks controversy surfaced regarding their use of an FDA approved “natural” food coloring additive called “Cochineal” in some of their drinks and pastries , my first thought was; if this comes from a beetle, there must be people who are allergic to it. Many people are allergic to cockroaches, and some receive immunotherapy (allergy shots) to reduce their sensitivity to them; so, it would stand to reason people would be allergic to cochineal. After a bit of research, here is what I found:

• Various scientific studies have been performed and documented cases of asthma and allergy symptoms being exacerbated (worsened) by consumption of products containing cochineal.
• Known under many names, cochineal can also be listed as; cochineal extract, carmines, and carminic acid. It is used in foods and beverages as a “red” food coloring. Many companies use cochineal in many of their products, and not only in foods and drinks.
• Besides being used in various smoothies, beverages and pastries, it can also appear in yogurts, candies, cosmetics (especially lipstick) and shampoos, to name a few.

According to their press releases, Starbucks will be changing their formulations and removing cochineal soon. Hopefully, all the other companies will follow suit. *In the interim, if you have a history allergies and asthma, or, can’t figure out what you’re reacting too with unexplained hives or any other symptoms; play detective and read your food, beverage and cosmetic labels to reduce your exposure to cochineal and any other additives you think your body may be allergic to.