Monthly Archives: October 2015

How to Get Fit While Watching TV

expressenchere   October 27, 2015   Comments Off on How to Get Fit While Watching TV

“But I have no time to work out…” is no longer an excuse. I know, excuses are easy to come by, as one reason after another runs through your head like a CNN news ticker. You’re too tired, you need to recuperate after a long day, you don’t have time… Yet somehow you muster the energy to get gussied up to go out for a drink with friends, make a Julia Child inspired feast, and zone out in front of the TV for two hours. Since, clearly, you have some time to spare, you could turn on your computer and download even just a quickie 10 minute workout that is pretty much guaranteed to wring sweat from your pores while doing some serious waist-line slimming as you crunch it up with celeb trainers like Kathy Kaehler and her Ab Burn Workout.

But if multi-tasking is your mission, here’s how to work out while keeping your eyes glued to the tube:

-1-Minute Quickie (5 moves):

10 Jumping Jacks

10 Tuck Jumps

10 Windmills

10 Air Jacks

10 Toe Touches


-3-Commercial Workout (3 moves):

Run in place for 1 commercial

Seated Dips for 1 commercial

Plank (top of a push-up) for 1 commercial

-30-Minute Calorie Burn

While the show is on, you’re marching in place, knees high, arms swinging. Add a little extra oomph by putting in a punch, punching the air above you, in front of you, below you. Really get your heart racing by slipping in a few sets of 50 jumping jacks.

During the commercial breaks, you’re doing Seated Dips- 20. They are great for the triceps. Next up, no break, move onto Wall Sits- 1 commercial. Finally Plank- 1 commercial. If there are more commercials, follow up Plank with Side-Plank, holding each side for an entire commercial. Repeat this series for each commercial break.

You’ll never feel like a coach potato for watching TV again.

I met the omega-3 pioneer!

expressenchere   October 27, 2015   Comments Off on I met the omega-3 pioneer!

Hi there! I’m back from the conference and I sat in on many great sessions. The highlight by far, however, was meeting Dr. Jorn Dyerberg, the man who discovered omega-3 fatty acids (he’s like a rock star to us nutritionists).

Dr. Dyerberg is a dynamic (and hilarious) speaker who talked about stumbling upon omega-3s after studying the Inuit population in Greenland (he published the first paper on his research in 1971). He also spoke about current omega-3 studies (there are now 14,000 published articles in scientific journals on this topic) and the what’s on the horizon in regards to these remarkable good-for-you fats.

This is a fascinating topic I could write pages and pages about but here are a few important points for today:

  • Right now there is no Dietary Reference Intake (DRI) for omega-3 fatty acids (remember the old Recommended Daily Allowances? Well, DRIs basically replaced them). That’s why there are no % Daily Values for omega-3 on cans of salmon or tins of sardines like you see for calcium on milk cartons or fiber on cereal boxes (the %DV is based on the DRIs).
  • Researchers aren’t 100% sure exactly how much omega-3 healthy people should consume each day but we do know two key things: 1) most Americans fall far short of what we need to “do the jobs” omega-3s do in the body (ranging from reducing inflammation to regulating the expression of genes and maintaining healthy eyes, skin, heart and brain function) and 2) many cardiologists recommend 1 g (or 1,000 mg) of EPA & DHA omega-3s combined (from both food and supplements) for people with diagnosed heart disease, the #1 killer of men and women.

From everything we’ve learned about nutrition over the past several decades, we do know that there’s no one size fits all. That’s why scientists have been working on developing an omega-3 index to test the EPA & DHA content of red blood cells.

Current studies show that an omega-3 index value of 8% or higher is linked to a 90% reduction in the risk of sudden death from heart disease, compared to a value of 4% or less. Being able to test for omega-3 adequacy would allow nutritionists and doctors to tailor food and supplement recommendations to individuals. That’s important since the standard recommendation of 1,000 mg EP & DHA may be too much or too little to achieve ideal omega-3 status depending on a person’s diet, genetics and other factors. Both too much and too little are important since excesses can interfere with medications or other supplements, cause bleeding and possibly suppress immunity. (Look up your medications and then click on the “Interactions” tab to see what you should avoid.)

No word yet on exactly when the test will become available to the general public (it has been used in research) but according to a recent report, standardized laboratory methods and quality control materials are being developed. Very exciting! I can’t wait to find out my percentage — in the near future I think this will become just as important as knowing your HDL and LDL.

OK, I’m anxious to hear from you on this topic:

Have you started eating more fatty fish for the purpose of getting omega-3s?

Do you take omega-3 supplements or fish oil supplements?

Are you confused about the omega-3s in flax and nuts compared to those in fish?

Did you know you could get too much omega-3?

What are your questions and thoughts on this topic? Do you want to know more?

Here are two points from V-Grrrl and TravelAddict1967:

–I take OmegaBrite every day, three capsules, which amounts to 1,500 mg. I don’t eat any fish at all and take Omega 3s for my heart, for mood stability, to control inflammation in my joints. I noticed they also improve the appearance of my skin.

I had no idea I could be taking too much. I also take 240 mg. of aspirin a day as a blood thinner, so I need to check on the drug interaction and bleeding risk of taking Omega 3s.

—I take fish oil supplements (as low in mercury as possible) daily, 2 capsules = about 1,000mg and I eat fish/shellfish, I try to eat salmon once a week. I think this is definitely a benefit to my body. I know wild fish/salmon is better than farmed, but wild can be pricey. I try to avoid prescription medications, only take if necessary, so not sure if I’m taking too much fish oil or not enough. Either way, I think it’s a benefit.

I read a tip that if you have a hard time with supplements in that you burp a fishy taste, put them in the freezer. There’s also some brands out there that put flavoring in them so they’re easier to tolerate.

I think you can also get good Omega 3 from flax seeds. Buy the seeds then blend into a smoothie, or you can buy flax seed oil. There’s a “new” seed on the market high in omega 3’s = Chia seeds. I’ was mixing half a scoop of these in my morning oatmeal. Go to a health food store and ask what are some other good options for omega 3.

How to Make a Perfect Pie

Clyde   October 8, 2015   Comments Off on How to Make a Perfect Pie

Apple Pie

A perfect pie starts with the crust! A double crust recipe works for a fruit pie.

Try not to go cheap, use quality ingredients!

You will need:


2 cups Flour

1 teaspoon salt

3/4 cup Shortening

4 to 8 tablespoons very cold water


6 cups of thinly sliced apple

2 or 3 tablespoons of flour

3/4 cup of sugar

1 tablespoon of ground cinnamon

Preheat your oven to 400 degrees F

Grease the bottom of your pie pan.

Cut the flour, shortening and salt with a pasty blenderor fork. Keep cutting until forms small rice -sized pills. Carefully mixvery cold water to the mixture until the forms a ball. You want your dough to stick, but not be sticky.

Separate the dough into two even balls.

Flatten each ball, between two sheets of wax paper. Roll the dough between the wax paper with a rolling pin until it is big enough to fit into the pie pan.   Remove one of the sheets of waxed paper. press the dough into the bottom of the pie pan. Gently remove the second sheet of waxed paper.

Add your fruit or filling to the pie pan.

For Apple Pie:

Thin slice 6 cups of apples. If you slice them thin, they will cook more thoroughly.

Place a small amount of flour (2 or 3 tablespoons)on the bottom of the pan. This will absorb apple juice that will bakes out of the apples.

Mix 3/4 cup of sugar and 1 tablespoon of ground cinnamon

layer alternating amounts of apples , 1 table spoon flour, and cinnamon sugar mix

When your pie pan is full and heaping slightly, top pie with 2 teaspoons of butter, just leave them on top, they will melt through.

I recommend butter, not margarine, for better flavor.

Now it’s time to add your top crust. This may be a bit more tricky than the bottom. Carefully remove one piece of waxed paper and place your top crust over the pie. Press down on the edges to make sure it adheres to the pie pan before gently peeling off the top piece of waxed paper.

Trim the edges of the crust. You can decorate the edges of your pie by pinching it between your thumb and pointer finger, or pressing a fork around the edges.

Cut 2  vents in the top of the crust, these are usually 1 to 2 inches in length.

Bake 30 -40 minutes until the pie crust is golden brown.

1. Our 15 Best Tips for Making Perfect Pies | The Kitchn
2. 6 Tips For Perfect Pies And Tarts – Food Network


expressenchere   October 7, 2015   Comments Off on Lymph

Lymph is a clear, colorless fluid that bathes the body cells. Lymph is constantly being formed from the fluid part of the blood. This fluid part passes out through the capillary walls as blood flows through the capiDaries. Large elements, such as cells and proteins, cannot get through the walls and remain in the blood. Lymph is therefore similar in composition to blood, except that it has no red blood cells or platelets and contains considerably less protein than blood.

Lymph brings nutrients and oxygen to body cells and carries away wastes. After picking up wastes from the cells, some of the lymph passes directly back into the blood through the capillary walls. The rest of the lymph remains in the tissues, eventually returning to the bloodstream through the lymphatic system.

The lymphatic system spreads in a network throughout the body. It consists of a series of vessels, called lymphatics, that run together like streams flowing into a river, becoming progressively larger and larger. The smallest lymphatics, called lymph capillaries, lie next to the blood capillaries. Because the lymph capillaries have extremely thin walls, lymph, together with large particles of waste matter, can easily enter. The lymph then drains through the lymphatics until it reaches the largest vessels, the lymph ducts. There are two lymph ducts: the right lymphatic duct and the thoracic duct. They empty the lymph into large veins in the neck.

Along the course of the lymphatics are accumulations of lymphatic tissue, called lymph nodes or lymph glands. Lymph nodes act as filters and remove abnormal material, microorganisms, and harmful substances from the lymph. They also produce lymphocytes, one of the kinds of white blood cells. Numerous lymph nodes can be felt in the neck, under the jaw, in the armpits, and in the groin. In the course of an infection the lymph nodes often become enlarged and tender.


expressenchere   October 6, 2015   Comments Off on Phrenology

Phrenology is a pseudo-science that relates the mental and temperamental characteristics of an individual to the bumps and hollows of his skull.

The idea originated with the work of Franz Joseph Gall (1758-1828), a German physician, who pointed out, quite correctly, that the gray matter of the brain is the active and essential part and that the white matter is supporting tissue. Gall also thought that the shape of the brain is related to mental capacity and that different parts of the brain are involved with different parts of the body. Many of these ideas proved true, and neurologists map certain parts of the brain. Gall however, also thought that abstract qualities and tendencies, such as pride, courage, greed, firmness, and artistic talent, have specific localizations in the brain, and that is where he erred. He believed that an enlargement of a particular portion of the brain shows that there is an excess of the property associated with that portion and—worst of all—that an enlarged portion of the brain causes a bump in the skull at that place.

Gall’s vague suggestions were systematized by his disciple Johann Caspar Spurzheim (1776-1832), who was the real founder of phrenology. The “science” spread rapidly in France, Britain, and the United States and fascinated men and women who were ready to believe that amazing insights into an individual’s personality could be gained by fingering the skull. Phrenological heads in ivory and enlarged drawings with portions of the skull marked off and labeled offered laymen the chance to read skulls and were common objects into the early 20th century. Andrew Combe, who published the Phrenological Journal in Edinburgh until his death in 1847, represented phrenology at its height.

In the later decades of the 19th century, increased knowledge about the nervous system and the brain revealed that Gall’s original theories were without scientific foundation, and phrenology quickly lost any standing it may have had among scientists. It remained popular for a while as a kind of sideshow attraction, like fortune-telling, and it is now of historical interest only.

Herpes Virus

expressenchere   October 5, 2015   Comments Off on Herpes Virus

Herpes virus is any of several related viruses that cause diseases in humans and animals,

Among these viruses are Herpes zoster, which produces shingles; varicella, which causes chicken pox in children; and herpes simplex. Simplex is responsible for a wide variety of illnesses, including cold sores, fever blisters and other skin eruptions, infections of internal organs, and tumors among lower animals and probably in man.

An outstanding characteristic of herpes viruses is their abilIty to remain latent in the body, often within nerve cells, without causing noticeable symptoms. The virus may enter the latent stage by integrating its genes with those of the host cell. In this way it may escape destruction by antibodies formed against it. After a latency period that may last for years, the virus-possibly triggered by physical or emotional stress- may cause an outbreak of disease. In some cases a single initial infection may cause repeated outbreaks of the disease during the course of the patient’s life.

A prime example of the repeating kind of herpes virus is simplex, of which there are two types: 1 and 2. Simplex 1 often attacks the face, eyes, and mouth. Simplex 2 primarily affects the genital organs, causing almost as much suffering as the other venereal diseases, gonorrhea and syphilis. Either type, however, can infect any region of the body.

When a simplex infection first occurs, it appears in the form of blisters, such as fever blisters or cold sores, which form scabs and heal over within 3 to 14 days. In infants who have not yet developed their own antibodies to the virus, the entire skin may break out in a heavy but nonscarring rash. Serious complications, even death, may follow if simplex also attacks the infant’s internal organs. There is no generally accepted cure for infections by herpes viruses, although antibiotics are sometimes given to prevent secondary infection of afflicted parts by bacteria.

Herpes viruses are known to cause cancers in several animals. In man, simplex 2 may be the agent of cervical and prostatic tumors. Burkitt’s lymphoma of the jaw is probably caused by another herpes virus.

Cesarean Section

expressenchere   October 5, 2015   Comments Off on Cesarean Section

A Cesarean Section is the delivery of a baby through an incision in the mother’s abdomen. The name is apparently derived from an ancient Roman law, Lex caesarea, requiring dying women to be operated on in the last weeks of pregnancy in an effort to save the child- and not, as commonly believed, from the method of Julius Caesar’s birth.

A cesarean section is usually performed because the mother’s pelvis is too small to allow the baby’s head to pass through it, as would occur during normal delivery. Although a cesarean section may be performed before the mother’s labor pains begin, it is more often done after she has had pain for several hours and it has been shown that the baby’s head cannot descend. This waiting period is known as a “test of labor.” Other reasons for performing a cesarean section include severe hemorrhaging from the uterus, an abnormal positioning of the baby, or high blood pressure or diabetes in the mother.

There is great controversy among doctors about how to deliver subsequent babies after a woman’s first child has been delivered by cesarean section. If the reason for the first operation was a too-small pelvis, then all later deliveries of normal-sized babies must be by cesarean. But many doctors give a test of labor after a woman has had a cesarean for reasons other than a too-small pelvis. The chief danger of a test of labor under these conditions is the possibility of a ruptured uterus. Although this danger is slight for the mother, it may be serious for the baby.

In choosing the appropriate time to perform the second cesarean section, it is important to make sure that the baby is developed enough to survive after birth. This may be determined through X rays, but it is considered best to wait for labor pains to begin or for the membranes surrounding the baby to break spontaneously. At that time the physician may decide to have a test of labor or to perform the cesarean. If the delivery promises to be easy, the baby should be permitted to come through the natural passages.

Boils (Farunculosis)

expressenchere   October 4, 2015   Comments Off on Boils (Farunculosis)

A boil is a localized inflammation in the skin commencing in a hair root. It is actually caused by a germ called the staphylococcus, but the occurrence of the boil implies a lowered vitality on the part of the skin, for these germs are constantly found in the healthy skin where they are harmless. People whose health is debilitated by diabetes, chronic kidney disease and gout are very prone to this affection, and it is also common in the ill-fed (including the underfed and the overfed), in those suffering from chronic intestinal self-poisoning, in excessive meat-eaters and in the physically or mentally exhausted. Most often, there is a combination of these factors at work. During war soldiers frequently suffer from boils owing to the exhausting con­ditions of life and the often inadequate diet. Friction, by irritating the hair roots, also plays an important part, thus ex­plaining why boils are so common on the back of the neck (owing to hard, tight collars), on the forearms and the buttocks in sedentary workers.

Treatment of Boils

Intramuscular injections of penicillin have proved to be most efficacious in the treatment of boils, especially where the boils are “in crops”. For local treatment, apply frequent moist hot antiseptic dressings, such as boric lint. When the boil “points”, i.e. when the pus or matter shows through the skin, a small incision should be made with a sterilized needle to help the pus to escape.

How are boils to be prevented? In the first place it is essential that the sufferer should make sure that there is no specific underlying disease, such as diabetes. Excluding this possibility, a vigorous attempt must be made to build up the general health—not only by tonic medicines but by natural means. The diet must be studied. Protein should be taken in the minimal quantities necessary for life and in the form of eggs, milk, cheese and fish, rather than butcher’s meat. It is imperative that the intestinal function should be in perfect order, and this can be achieved by eating abundance of raw fruits, vegetables and whole-meal products. Large quantities of water should be taken between meals and a glass last thing at night and first thing in the morning.

Skin hygiene is equally important. Thorough cleanliness must be observed, and frequent baths (alternating hot and cold) are advisable to tone up the skin. Exposure to fresh air and sunlight and to ultra-violet rays artificially produced are beneficial. A vaccine preparation from the sufferer’s own boils injected at regular intervals lessens the liability to boils in stubborn cases.


expressenchere   October 3, 2015   Comments Off on Periodontitis

Is literally the discharge of pus in connection with the alveoli, the hollow sockets in the jawbones in which the roots of the teeth are situated. In a healthy jaw, the gum margins are festooned, the triangular spaces between the necks of adjacent teeth being filled up with a projection of gum. The first sign of pyorrhcea is an inflammation of the gum margin where it embraces the neck of the tooth. The gum is reddened, tender in pressure and bleeds readily. To this condition is given the name of marginal gingivitis, and it is to be noted that while every case of periodontitis starts in this way, it does not follow that the gum inflammation will inevitably lead to the destruction of the alveoli which is associated with fully developed pyorrhcea. If treatment is instituted at this stage there is every likelihood of cure or at least the condition is kept in check.

Following on the gingivitis, the inflammation extends deeply to the bone of the alveolus and a pocket or trough is formed in which pus collects. Bone absorption takes place, the sockets become deeper, and in time the teeth loosen in their sockets and fall out. During this process, the affected tissues give rise to an offensive odour in the mouth. On pressure, pus may escape from the gums, which are spongy and bleed freely when the teeth are brushed. Around the necks of the teeth a hard brownish-grey lime deposit is apt to form and this further irritates the sensitive and inflamed gums. It is an interesting point that there appears to be some degree of antagonism between pyorrhcea and dental caries or decay. It is common to see people with teeth perfectly clean and free from caries, and yet with intense periodontitis.

The precise cause of pyorrhcea is unknown. It seems likely that not one, but several factors are at work. Some hold that pyorrhcea is essentially a local disease while others maintain that general factors of health play the predominant part. Among local factors predisposing to pyorrhcea are mouth-breathing and conditions such as narrow jaws, irregularity of the teeth, badly inserted fillings, ill-fitting dentures pressing on the gums. These interfere with the hygiene of the mouth and producing stagnation bring about infection and inflammation of the gums.

Certain investigators hold that it is the excessive consumption of soft starchy food which is the predominant factor. The increase in the average consumption of artificially concentrated carbohydrates within the last four or five decades in civilized countries is enormous and it has certainly coincided with a vast increase in the incidence of periodontitis. Another view, is that periodontitis is associated with an excessively alkaline state of the blood, which leads to the depositing of lime from the blood round the teeth in the form of tartar. Here again, it is largely a matter of diet, for the acid-alkali balance of the blood is largely determined by the nature of the foods we eat.

Source: Public Domain

Periodontitis: Symptoms, Treatment and Prevention (Public Health in the 21st Century) Buy Now 


There is a prevalent idea that once periodontitis has set in it is essential for all the teeth to be extracted. This drastic measure will certainly cure the disease but, in a considerable proportion of cases, it is quite unnecessary. Today, conservative treatment is advocated, except in those very severe cases where the general health is affected. For such treatment, it is imperative for the sufferer from periodontitis to co-operate fully with the dentist. It is first necessary to have the scale or tartar thoroughly removed from the teeth. Then the pus pockets must be irrigated with hydrogen peroxide and some antiseptic drug such as iodine introduced to stimulate drainage and to induce a hardening of the soft, tissues. The direct application of penicillin has proved beneficial in some cases. It is possible to avoid wholesale removal of teeth by skillful dentistry. For example, if there is a deep pus socket between two teeth, the extraction of one will allow the gum round the tooth which is left to shrink and so to abolish the pocket. In this way, a policy of judicious extraction of certain teeth will frequently make it possible to retain sufficient teeth to allow of efficient mastication.

Twice daily massage of the gums with glycerine and tannic acid should be performed for two or three weeks and then followed by the use of a common salt solution- a teaspoonful to a glass of water. To perform this massage, a piece of muslin should be wrapped round the forefinger and the gums should be rubbed vigorously, particularly from the gum towards the tooth so as to help in emptying the pockets. The toothbrush should not have too hard bristles and should be used with discretion after every meal, making sure that no food remains are allowed to accumulate between the teeth. Hydrogen peroxide is a most valuable mouth-wash as the bubbles of oxygen mechanically remove the debris which collects around the teeth.

Apart from the local treatment of periodontitis, there is the matter of the general health, and in this connection diet is of paramount importance. All soft sugary starchy foods such as new white bread, cakes, biscuits, chocolates and sweets should be avoided or taken in minimal quantities and followed by the eating of some fresh hard fruit such as an apple or pear. As much fresh vitamin-rich food should be taken as possible. That means wholemeal cereals, plenty of fresh fruit and fibrous green vegetables such as cabbage, lettuce, cress, celery and onions, milk and other fresh daily products; and moderate quantities of animal protein. Such a dietary will help to maintain a high level of general health and will undoubtedly contribute to the natural cure of periodontitis.