Symptoms and Treatment of the Common Cold

The Common Cold

Around this time of year, it seems like everyone starts to come down with a cold. However, there are a lot of different ideas about what causes colds and how to treat them. The following information will help you to identify and treat the common cold.

Background

The common cold is a viral infection that causes inflammation of the upper respiratory tract. It is the most common infectious disease among people of all ages. Although the common cold is benign and self-limiting, it can lead to secondary bacterial infections.

A cold can be spread two days before the carrier is aware of any cold symptoms. Usually, transmission occurs through airborne respiratory droplets and occasionally from objects contaminated with respiratory droplets. Children serve as the main reservoir for respiratory viruses. They commonly acquire new strains from schoolmates and pass them on to family members.

Signs and Symptoms

After a 1 to 4 day incubation period, the common cold produces symptoms such as:

• sore throat and/or pharyngitis
• nasal congestion
• Burning, watery eyes
• Fever (more common in children)
• Headache
• Cough
• Achiness
• Fatigue and weakness
• Enlarged lymph nodes

Secondary infections can result from a cold and need medical attention. A clinician should be seen if any of the following symptoms occur:

• Chest pain that persists
• Earache
• Severe or long-lasting sore throat
• Coughing up thick mucus or rust-colored sputum

Many sore throats are not serious and resolve in time. However, there are potentially serious types that require specific measures. The most potentially serious sore throat, strep throat, is fairly common. This type of pharyngitis has potential to develop into heart and/or kidney disease.

Treatment

There is no cure for a cold because it is a viral infection. Primary treatment is purely symptomatic:

1. Rest.

Plenty of rest allows the body to use the energy it needs to manufacture antibodies for killing viruses. 

2. Fluids

Increase daily fluid intake to more than 1-2 liters. Liquids are needed to thin and loosen mucus secretions. Avoid milk and soda.

3. Proper Diet

Do not "starve" a cold. Eat light, well-balanced meals.

4. Gargles

Gargle deeply to cleanse and heal the throat 2-4 times a day. Dissolve 1/4 of a teaspoon of honey in half a mug of warm water.

5. Humidifier

Cool, moist air from a humidifier helps break up congestion and thins secretions. Warm baths and showers are soothing. A hand towel wrung out with hot water and placed over the eyes and sinuses can also be soothing.

6. Medications

Pain relievers (aspirin, acetaminophen, and ibuprofen), decongestants, and cough medications can all help relieve symptoms of the common cold.

Prevention

To prevent getting sick, avoid close contact with sick people, maintain a healthy diet, and wash your hands! The proper way to wash your hands is as follows:

First, wet your hands and apply liquid or clean bar soap. Place the bar soap on a rack and allow it to drain. Next, rub your hands vigorously together and scrub all surfaces. Continue for ten to fifteen seconds. It is the soap combined with the scrubbing action that helps dislodge and remove germs. Rinse well and dry your hands with a clean towel. 

Sources:

Student Health Center. Common Cold [Brochure]. Rexburg, Idaho: Brigham Young University- Idaho

http://drkimfoster.files.wordpress.com/2011/12/common-cold.jpg

http://www.futuretimeline.net/21stcentury/images/cure-for-the-common-cold-2020-2025.jpg

http://www.teluguone.com/tonecmsuserfiles/Treatment%20of%20Common%20Colds%20in%20Children(1).jpg?__SQUARESPACE_CACHEVERSION=1349229591339

http://www.urgentcare.com/news/wp-content/uploads/2014/10/Healthy-Tips-for-Cold-and-Flu-Prevention-and-Treatment-2.jpg

http://knoxvillecpr.com/wp-content/uploads/2014/10/WASHING-HANDS.jpg

Lower Back Pain

What to Do About Lower Back Pain



Four out of five adults will experience a bout of back pain at some time in their lives. You can ward off back problems by following the simple steps listed below. Even if you've injured your back before, you can learn techniques to help you avoid recurrent injuries. The good news is that most episodes of back pain last only a short time, and less than one percent of back problems require surgery.

Back pain can occur for no apparent reason and at any point on your back. Lack of muscle tone and excess weight commonly cause and aggravate back pain. Poor posture adds stress too. When you slouch or stand with a swayback, you exaggerate your back's natural curves. Any imbalance can stress muscles and joints, causing fatigue and injury from overuse.

From the simple backache to more serious back problems, common sources of pain include: muscle strains and spasms, sciatica, osteoporosis, injuries and accidents, and fibromyalgia.

Home Remedies



1. Rest
Lie on your side on a firm mattress with a pillow between your knees, or lie on your back with you feet up on a chair or with a pillow under you knees.

2. Ice
Ice can reduce pain and swelling. Immediately after any injury, apply ice several times a day but for no longer than twenty minutes at a time. Put ice in a plastic bag and wrap the bag in a thin cloth to keep a barrier between your skin and the ice.

3. Medication
Use over-the-counter anti-inflammatory medicines (like Ibuprofen or Advil) to reduce inflammation or use pain relievers like Tylenol (acetaminophen).

4. Exercise
Patients should begin mild aerobic exercise such as aerobic walking (preferably on grass or other softer surfaces) and stationary biking as tolerated. Exercise keeps the muscle tone intact and increases blood supply to the affected area. If sitting for a long period of time, get up and move around periodically and stretch.

Prevent Back Problems By...

Correcting Daily Posture


 When you sit, use a chair with lumbar support and a firm seat. While driving, have the seat close to the steering wheel. Keep knees flexed as much as possible and keep the seat tipped back slightly.
Don't stand or walk bending forward, and use leg muscles to lift and carry. Do not overload your back with a heavy pack, and make sure the weight is evenly distributed on both shoulders.
Don't slouch! Imagine a string is pulling you up from the top of your head, keep your core slightly engaged, knees slightly bent, and your tailbone tucked in.

Correcting Sleeping Posture



If you are sleeping in a position that puts undue stress on your back, it will have lasting effects, since your back is in this position for 6-9 hours every night. The positions with the least amount of stress on your back, as mentioned above, are on your side with a pillow positioned between your legs (to prevent you from rolling over onto your stomach and to help take the pressure off your spinal column) or on your back (firm bed) with a pillow under the knees.



For persistent pain, get professional care. In rare cases, back pain can signal serious medical problems. Contact your doctor immediately if your back pain is the result of a fall or blow to your back. Also, be on the look out for weakness or numbness in one or both legs.

If you've tried home remedies for several weeks but still have pain, your doctor may be able to pinpoint the source of your pain and may refer you to a physical therapist that can help you in several ways, including teaching you exercises that can help you stretch, strengthen, and protect your back.



Sources:

Student Health Center. Lower Back Pain [Brochure]. Rexburg, Idaho: Brigham Young University- Idaho
http://www.backandneck.ca/wp-content/uploads/2012/09/relieving-lower-back-pain.jpg
http://www.knowabouthealth.com/wp-content/uploads/2009/10/ice-back-pain.jpg
http://www.raphysicaltherapy.com/images/posture.jpg
http://static5.businessinsider.com/image/5321e6f36da811cf28760448-1000-559/shutterstock_107926484.jpg
http://photos2.demandstudios.com/dm-resize/photos.demandstudios.com%2Fgetty%2Farticle%2F88%2F163%2F200273482-001_XS.jpg?w=400&h=10000&keep_ratio=1

Dangers of Inadequate Sleep

Lack of Sleep Can Lead to Health Problems



The end of the year is almost upon us, which means that this is the time that we begin to run around like crazy, trying to get everything done on our lists. Between gift shopping, holiday functions, traveling, and/or school finals, this is a busy time for virtually everyone. Many times, our sleep schedule suffers because of it.

Sleep is largely underrated. It's estimated that over a third of Americans get less than 7 hours of sleep in a typical 24 hour period, according to the Behavioral Risk Factor Surveillance System (BRFSS) Sleep module. People think that skimping on sleep every once in a while isn't a big deal. Unfortunately, "once in a while" becomes a habit; and this habit could kill you.

Hazards of Insufficient Sleep



1. Motor Vehicle Crashes
The National Highway Traffic Safety Administration estimates that fatigue is a cause in 100,000 automobile crashes and 1,550 crash-related deaths per year in the U.S., with the greatest problem being with people aged 25 years and younger.



2. Cognitive Impairment
Sleep plays a vital role in various mental processes. Lack of sleep hurts your ability to think and learn by impairing attention, concentration, alertness, reasoning, and problem-solving. Additionally, getting enough sleep is critical in long term memory function. If you don't get enough sleep, you won't be able to remember later what you learned that day.



3. Depression
Insomnia has a strong link to depression. A 2005 Sleep in America poll found that people diagnosed with depression or anxiety were more likely to get less than six hours of sleep per night. Lack of sleep can lead to the symptoms of depression, and even make it harder to fall asleep, exacerbating the problem. On the other hand, improving sleep habits may help to reduce or reverse the symptoms of depression.



4. Premature Aging
Lack of sleep causes extra cortisol (a stress hormone) to be released in your body. Cortisol can begin to break down the collagen in skin when it is released in excess amounts. Therefore, chronic sleep loss can lead to dull skin, wrinkles, and dark under eye circles. Sleep also helps to repair tissues and other structures, so your body can't properly strengthen bones or increase muscle mass if you are sleep deprived.



5. Weight Gain
Lack of sleep may be connected with an increase in appetite and hunger. Shortened sleep is associated with an increase in the hormone that makes you hungry, and a decrease in the hormone that lets you feel satiated. As if that weren't bad enough, the foods you crave when you're tired tend to be high in fat and carbohydrates. All of this can lead to unwanted weight gain.



6. Disease
Lack of sleep is associated with chronic diseases and conditions such as:

• Diabetes
• High blood pressure
• Obesity
• Heart disease
• Heart attack
• Stroke
• Irregular heartbeat
• Heart failure

Tips for Successful Sleep

If you're having trouble sleeping, the following are some things that you can do:

• Fix a bedtime. Be consistent with your bedtime. You will help to train your mind and body that it should be getting tired at a certain time, making it easier to fall asleep.
• Avoid caffeine 4-6 hours before bedtime. The effects of caffeine may take several hours to subside, making it difficult to fall asleep.
• Exercise regularly. Regular exercise in the morning or afternoon can help deepen sleep. However, be weary of exercising before bed, as your body is active for a period of time even after you work out.
• Make your sleeping environment comfortable. Use comfortable bedding, making sure the temperature is moderate and the room well ventilated, reserving the bed for sleep only, and blocking out excess noise.
• Establish a pre-bed routine. This could include reading a book (not on your phone, as this stimulates the brain and may keep you from falling asleep easily), a personal hygiene routine, writing in your journal, etc.
• Practice relaxation methods. Try meditation, deep breathing techniques, and/or stretching routines prior to going to bed or while trying to fall asleep.

Sources:

http://www.cdc.gov/features/dssleep/
http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/10-results-sleep-loss
http://i1-news.softpedia-static.com/images/news2/Using-Light-to-Map-Out-the-Human-Brain-2.jpg
http://touchstonehealthpartners.org/wp-content/uploads/2013/02/depression.jpg
http://www.women-info.com/en/wp-content/uploads/2013/03/skin-10-aging.jpg
http://www.chapterscapistrano.com/wp-content/uploads/2014/07/birth-control-weight-gain-400x400.jpg
http://molempire.com/wp-content/uploads/2014/06/Comfortable-beds.jpg

What You Need to Know About Ebola

Everything You Need to Know About Ebola

The Ebola outbreak of 2014 is the largest in history, and there have been confirmed cases in the United States. About half of the people who have been diagnosed with Ebola in this outbreak have died, making it all the more important for you to know what you're dealing with.

The following are some important items of information that you need to know about the Ebola virus.

1. A person infected with Ebola can't spread the virus until symptoms appear. 

The incubation period for Ebola is, on average, 8 to 10 days. Signs and symptoms include: fever, severe headache, muscle pain, vomiting, diarrhea, stomach pain, or unexplained bleeding or bruising.

2. Ebola is spread through direct contact with bodily fluids. 

Bodily fluids including urine, feces, saliva, vomit, blood, and sweat, are the means by which Ebola is spread. Objects, like needles, that have been contaminated by these fluids are also a source of infection. Ebola is NOT spread through air, water or food.

3. There is currently no vaccine available to protect against Ebola. However, there are some things you can do to prevent infection:

• Wash hands often with soap and water or an alcohol-based hand sanitizer.
• Do not touch the bodily fluids of a person who is sick.
• Do not come into contact with items that have been touched by a sick person's blood or bodily fluids.
• Don't touch the body of someone who has died of Ebola

4. You may be at risk for Ebola if you have traveled to an area with an Ebola outbreak and:

• Had direct contact with blood or bodily fluids or items that came into contact with blood or bodily fluids of a person infected with Ebola.
• Touched bats or nonhuman primates (like apes or monkeys) or blood, fluids, or raw meat prepared from these animals.
• Went into hospitals where Ebola patients were being treated and had close contact with these patients. 
• Touched the body of a person who died of Ebola.*

If any of these points applies to you, you should check for signs and symptoms of Ebola for 21 days. Do this by taking your temperature, watching for other symptoms (listed above). Get medical care right away if you have a fever or any other of the signs and symptoms listed above. Be sure to call and explain your travel history BEFORE you go to the doctor's office or emergency room.

5. Despite what you may think or hear, U.S. hospitals and authorities are equipped to handle Ebola. They have the ability to identify exposed people and take the necessary steps to avoid spreading the virus further. Though even a single case of this highly dangerous virus is considered a threat, it is unlikely that this outbreak will turn into an Ebola epidemic.

*list taken directly from the CDC website

Sources:

http://www.cdc.gov/vhf/ebola/pdf/what-need-to-know-ebola.pdf

http://www.berkeleywellness.com/healthy-community/contagious-disease/slideshow/10-ebola-myths-discounted

http://i.huffpost.com/gen/2097108/thumbs/o-EBOLA-VIRUS-facebook.jpg

The Dangers of Added Sugars

Why Moderation is Key When It Comes to Added Sugars



If you were on a diet forty years ago, chances are it was a "low-fat" diet. In the late seventies a new recommendation was made to Americans by the government to reduce their intake of fats. It was believed that fat was the cause of heart disease and other frightening health problems. Since that time, products have made available reduced, low, and non-fat options for the American consumer. Unfortunately, obesity, diabetes, and cancer rates have only risen since then; and it turns out that the culprit may be sugar.

The average American eats four to five times the recommended amount of added sugar (both table sugar and high fructose corn syrup) daily. Our foods are full of added sugar, including unsuspecting culprits such as salad dressing, tortillas, and "reduced-fat" processed foods. Unfortunately, all of this added sugar has begun to cause serious problems in the American population. A diet full of added sugar is linked to diseases like obesity, diabetes, and heart disease.

According to trials done on laboratory rats and mice, if sugar (whether it be glucose or fructose) hits the liver quickly and in high amounts, much of that sugar will be converted to fat. Repeat this process enough times and it can cause insulin resistance. You secrete insulin in response to the foods that you eat-- particularly carbohydrates. Insulin is your body's way of regulating your blood sugar levels. If you are insulin resistant, your pancreas responds to the rising blood sugar by producing extra insulin. Once your pancreas tires of creating enough insulin to combat blood sugar levels, your blood sugar rises out of control. This results in type 2 diabetes.

The problem with producing extra insulin, besides the fact that it can lead to diabetes, is that it is remarkably linked with other health problems like fatty liver and cancer (even in lean individuals). In fact, you are more likely to get cancer if you're obese or diabetic than if you're not. Excess amounts of sugar, the consumption of which is not uncommon among Americans, can potentially cause these life-threatening diseases.


What You Can Do to Cut Down on Sugar

Stop the Pop



A study reported at the annual American Heart Association (AHA) meeting in 2013 found that 180,000 annual deaths are attributed worldwide to sugary beverages. Soda is the only thing (food or beverage) that has been directly linked with obesity. Drinking liquid sugar is harmful to the body, especially when consumed daily or even multiple times per day as is the case with many Americans. Given the vast amount of research that has discovered the negative effects of soda on the health of an individual, most would agree that there is no excuse for individuals to continue their poor choices.  Kick the soda habit today.

Take Sugar Off the Table



Adding table sugar to your food simply isn't necessary, especially now that everything comes with it already. Try to cut down or stop completely the addition of sugar to foods that you eat regularly, such as coffee, cereal, oatmeal, or pancakes. If you prefer things a little sweeter, use fruit! It is full of natural sugars that still provide taste, along with much needed nutrients and fiber. Just be sure that it is fresh, frozen, or canned in water or natural juices.

Check the Label



Here is a list of names that simply mean "added sugar": agave nectar, barley malt, beet sugar, blackstrap molasses, brown rice syrup, rice syrup, rice malt, brown sugar, buttered sugar, buttercream, cane juice crystals, cane juice, cane sugar, caramel, carob syrup, caster sugar, superfine sugar, coconut sugar, corn sweetener, corn syrup, corn syrup solids, crystalline fructose, date sugar, demerara sugar, dextran, diastatic malt powder, diastase, ethyl maltol, evaporated cane juice, fructose, fruit juice concentrates, galactose, glucose, golden sugar, golden syrup, refiner's syrup, high fructose corn syrup, honey, inverted sugar, malt syrup, maltodextrin, maltose, maple syrup, molasses syrup, muscovado sugar, organic raw sugar, oat syrup, avena sativa, panela, ponacha, confectioner's sugar, powdered sugar, icing sugar, rice bran syrup, sorghum syrup, table sugar, sucrose, syrup, treacle, tapioca syrup, turbinado sugar, raw sugar, yellow sugar, sugar

It is important to be educated on the different ways that companies sneak added sugars into their products. Read the labels on all of the food products you buy to be sure that they don't contain unnecessary added sugars. Better yet, buy foods without labels, such as fresh produce!

Portion Distortion



Obviously it is unrealistic to cut every gram of added sugar out of your life forever. There will be the occasional treat. But they should be just that: occasional. And when you do splurge, try and keep it to a few bites. Researchers at Stanford have found that the first few bites hold the most pleasure anyway. Split your dessert with a friend, or only make half the recipe.

Spice Things Up a Bit



Sugar is often added to make things more palatable, but there are plenty of other ways to make things taste better without the added calories and blood sugar spikes! Herbs like cinnamon, nutmeg, and ginger will add flavor without guilt. You can also use extracts-- vanilla, almond, orange, peppermint, and lemon extracts are all great options for added taste.




Sources:

http://www.health.harvard.edu/newsletters/Harvard_Womens_Health_Watch/2013/July/how-to-break-the-sugar-habit-and-help-your-health-in-the-process
http://www.rodalenews.com/files/images/slideshow2/sugar-spoon-pour.jpg
http://www.nytimes.com/2011/04/17/magazine/mag-17Sugar-t.html?pagewanted=all&_r=0
http://static.ijreview.com/wp-content/uploads/2014/08/Soda-Pop.jpg
http://lowfatveganchef.com/blog/wp-content/uploads/2013/01/sugar-plate.jpg
http://radioactivefitness.com/wp-content/uploads/2014/05/ingredients_0.jpg
https://neuroscience.stanford.edu/news/researchers-you-will-take-more-pleasure-moderation-overindulgence
http://www.prevention.com/food/healthy-eating-tips/57-names-sugar?s=58
http://amyhagerup.com/wp-content/uploads/2011/07/huge-icecream.jpg
http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Tips-for-Cutting-Down-on-Sugar_UCM_461811_Article.jsp

Skinny Fat

Why You Should Still Care About Your Health, Even if You're "Thin"



So your weight is within the normal BMI (Body Mass Index) range, and you fit into your size small or medium clothes just fine. Why do you need to worry about nutrition or exercise if you seem to feel and look "healthy?" It turns out, that even though an individual has a normal weight and size, a poor diet can cause them to have unseen health problems. Failure to maintain a healthy diet and exercise plan allows your body to assume the state of being “skinny fat.”

Let's Talk About Fat



Eating a diet consisting of high sugar content, processed foods, and solid fats leads to the storage of what is called visceral fat. Visceral fat is the fat that is stored in your abdomen in between your organs. There are two main kinds of fat: subcutaneous fat and visceral fat. Subcutaneous fat is the kind that is stored just beneath the skin. It can be found in your stomach, arms, neck, and even the soles of your feet. This kind of fat is healthy and essential in moderate amounts. Too much can lead to overweight and obesity, which come with a host of problems. However, the hidden killer is visceral fat.

Visceral fat wraps around your inner organs-- the heart, liver, lungs, and other major organs. Carrying excess amounts of visceral fat can be one of the symptoms of metabolic syndrome. This disease provides a host of other symptoms such as high blood pressure, high cholesterol, and elevated insulin levels.  Having visceral fat has also been linked to stroke, heart disease, diabetes, breast cancer, and dementia, among other adverse health conditions.

The problem with visceral fat is that it can be hiding even in relatively thin people. This means that even those who think they're safe and attribute genetics to their physique are not safe from the negative effects of a poor diet. Weight is simple a clue that doctors look for to indicate the state of an individual's health. However, it’s not the be-all-end-all diagnosis. In fact, when a thin person is diagnosed with diabetes they have twice the risk of death compared to that of an overweight person diagnosed with the same disease.

Look at it this way: some cars show their age and you can tell how old it is by the exterior. However, some cars look to be in deceivingly good condition-- until you check under the hood.

What To Do



Whether you feel you need to lose a few pounds or you haven't ever thought you needed to worry about your weight, everyone should strive to eat better and exercise. Eat a diet full of a variety of fruits and vegetables. They should take up half your plate or more. Cut down on added sugars such as soda pop and sugary treats, and choose lean protein instead of bacon or red meat. Avoid processed foods (most things in a package) as much as possible, as these can contain significant amounts of added sugars and extra fat. Additionally, it is important to have whole grains in your diet. This includes whole wheat bread, brown rice, whole wheat pasta, oatmeal, and quinoa.
 Try to find ways to be more active that you enjoy. If you hate working out, do Zumba or play a game of soccer with your friends/family. The recommended guideline for the average person is to do 150 minutes a week of moderate activity (rule of thumb: you can still talk while you're doing the activity, but not carry on a conversation easily). Incorporate resistance training into your life (lifting, pushing, and carrying heavy things). This will add to your muscle stores so that you have the strength to do your daily tasks well into your old age, as well as increasing your resting metabolism so that you burn more calories at rest.

All of these tips will help prevent you from developing problems down the road from fat you didn't even know you were accumulating. If you're concerned you might be "skinny fat," have your provider test your blood sugar, blood pressure, triglycerides, and blood cholesterol levels. These results will give a good basic picture of your current state of health.






Sources:

http://www.womenfitness.net/wfimgank8/emo_wt_loss.jpg
http://www.prevention.com/weight-loss/flat-belly-diet/flat-belly-diet-subcutaneous-and-visceral-belly-fat
http://time.com/14407/the-hidden-dangers-of-skinny-fat/
http://www.huffingtonpost.com/dr-mark-hyman/skinny-fat_b_1799797.html
http://www.weightlossforall.com/wp-content/uploads/2010/08/visceral-fat.jpg
http://elanperformance.com/wp-content/uploads/2013/06/healthy-habits.jpg

10 Delicious Fruits and Vegetables You've Probably Never Heard Of

Ten Fruits and Vegetables You've Never Heard Of

1. Horned Melon (African Cucumber/Kiwano)



Native to Africa, these horned melons have been compared to the taste of cucumber, zucchini, banana, and lemon. They are now grown in California, New Zealand, Chile, and Australia. It can be eaten at any stage of ripening. Some even eat the peel, which is rich in vitamin C and dietary fiber.

2. Cherimoya


Thought to be native to the Andes, this interesting fruit is now grown throughout South Asia, Central America, South America, Southern California and more. The flesh of the fruit is soft, sweet, and white with a sorbet-like texture. Mark Twain once said that the cherimoya was "the most delicious fruit known to men." Because of its taste and texture, it has also been nicknamed the custard apple.

3. Soursop (Guanabana/Brazilian Pawpaw)



This fruit is native to Cuba, Mexico, Central America, and the Caribbean, and is a cousin to the cherimoya. Its fruit has been described as the cross between pineapple and strawberry. However, the seeds make it difficult to eat the flesh. The pulp is also used to make fruit nectar, smoothies, fruit juice drinks, and other treats. Some even claim it can be used to treat cancer, although there is no scientific evidence to support this idea. 

4. Jicama



Native to Mexico, jicama is a root vegetable that has a crisp white flesh. The flavor is sweet and starchy, similar to a mild apple. It is a great source of potassium and vitamin C, and can be eaten raw by itself, on salads, or paired with other seasonings.

5. Langsat


Not the most attractive of fruit, the langsat is actually produced by a tree in the mahogany family. The plant originates in Southeast Asia, and bears small fruit that look a little bit like a cluster of tiny potatoes. The seeds of the fruit are covered in a clear-white flesh that have a sweet and sour taste, almost like a cross between a grape and a grapefruit.

6.  Lychee



Lychee is from China but is now popular in many parts of the world. The skin is tough and inedible, but the fruit inside is clear, juicy, and sweet. Interestingly, in the 1st century fresh lychees were in such demand in the Imperial Court in China that a special brigade of fast horses was assigned to retrieve them regularly from Guangdong.

7. Purple Mangosteen



Mangosteen is native to Indonesia and is about the size of a tangerine. The rind is tough and inedible, but the fruit inside is similar to a citrus fruit, and is white and fibrous. The flavor is sweet, tangy, and juicy.

8. Romanesco Broccoli



Romanesco is so similar to cauliflower that it can be substituted in most recipes. The taste is comparable, but romanesco is described as being delicate and nutty in flavor. The big differences are in the  appearance and in the texture. Romanesco broccoli is much crunchier than cauliflower.

9. Sapodilla



Sapodilla is native to southern Mexico, the Caribbean, and Central America. The flesh ranges from pale yellow to an earthy brown, and has a grainy texture like a ripe pear. The taste when ripe is malty and exceptionally sweet, being compared to candy.

10. Starfruit (Carambola)



This fun-shaped fruit is native to the Philippines, Sri Lanka, Malaysia, and other places. It can be eaten whole ripe or unripe. The riper the fruit, the sweeter it is. It has a waxy skin with a flesh that is comparable to a plum or citrus fruit. The taste can be compared to a cross between an apple and a grape. Starfruit is also rich in antioxidants, potassium, and vitamin C.


Sources:

http://en.wikipedia.org/wiki/Cucumis_metuliferus
http://www.womansday.com/cm/womansday/images/AZ/03-African-Cucumber.jpg
http://www.delish.com/food-fun/exotic-fruits-vegetables#slide-1
http://sigonas.files.wordpress.com/2011/04/cherimoya_group_white.jpg
http://en.wikipedia.org/wiki/Cherimoya
http://en.wikipedia.org/wiki/Soursop
http://upload.wikimedia.org/wikipedia/commons/a/a3/Soursop,_Annona_muricata.jpg
http://en.wikipedia.org/wiki/Pachyrhizus_erosus
http://nutsaboutfruit.files.wordpress.com/2010/03/jicamasm.jpg
http://en.wikipedia.org/wiki/Lansium_parasiticum
http://greenyatrablog.com/wp-content/uploads/2014/02/5-Home-Remedies-For-Moisturizing-The-Skin21.jpg
http://en.wikipedia.org/wiki/Lychee
http://en.wikipedia.org/wiki/Purple_mangosteen
https://www.buyfruit.com.au/images/P/Mangosteen__13365.jpg
http://www.marxfoods.com/core/media/media.nl?id=9658&c=659425&h=81bfb3a2bccb3a2cffde
http://en.wikipedia.org/wiki/Romanesco_broccoli
http://en.wikipedia.org/wiki/Manilkara_zapota
http://en.wikipedia.org/wiki/Carambola

Why You Should Wash Your Produce

3 Reasons You Should Wash Your Produce



We've all taken a bite out of that shiny apple, thinking it was probably clean enough without washing. However, there are a few reasons why you should think twice before chomping down on some unwashed produce. Here are three reasons why you should wash your produce before eating it:

1. Pesticides



Eating certain fruits and vegetables can expose you to up to 14 different pesticides per day on average. Prolonged exposure to pesticides can lead to chronic health problems, and children are especially susceptible. Limiting your family's exposure by washing your produce thoroughly can reduce the risk of damaging your health.

2. Food Borne Illnesses



There are all kinds of food borne illnesses that we can protract from our food. It doesn't just have to be raw chicken to house bacteria. You should always be cautious before putting food in your mouth. With salmonella, staphyloccocus aureus, and E. coli out there to take our bodies by storm, it's important to practice proper food hygiene.

3. Dirt!



It may go without saying, but our produce is dirty! Have you ever opened up a head of lettuce to find dirt, gravel, and even dead bugs inbetween the leaves? A lot of our produce comes from the ground, and the ground is dirty. This means that the fruits and vegetables that we eat that come with a layer of dust, mud, or whatever else they were pulled up with (including insects). If you have a problem with eating dirt and bugs, it is probably a good idea to wash your produce.

The Proper Way to Wash Your Produce (from FDA.gov):

"Wash all produce thoroughly under running water before eating, cutting or cooking. This includes produce grown conventionally or organically at home, or purchased from a grocery store or farmer's market. Washing fruits and vegetables with soap or detergent or using commercial produce washes is not recommended. Scrub firm produce, such as melons and cucumbers, with a clean produce brush. Dry produce with a clean cloth towel or paper towel to further reduce bacteria that may be present."


Sources:

http://www.livhealthy.tv/articles.php?action=view&articleID=Why_You_Should_Wash_Your_Fruits_and_Vegetables
http://s.doctoroz.com/styles/720x480/s3/sites/default/files/media/image_thumb/tomato-wash-sink-720.jpg?itok=dcTCiA9v
http://www.toxicsaction.org/problems-and-solutions/pesticides
http://www.growswitch.com/blog/wp-content/uploads/pesticides.jpg
http://www.goodhousekeeping.com/cm/goodhousekeeping/images/removing-skin-from-raw-chicken-1-ghv-325-62348184.jpg
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEpY0hZ7Byrh1_XxMg7Rtn5pztmBXMXoseINJu6NJB1nA-1KgWSney7wP_YViLcCuPFipBMdgvV7coivZEH5DKLuscErZ4aVqpNck4cvsOrQE_KHx7pChDTBoNgPfqrnlggfi-82KNpOY/s1600/dirty+potatoes.jpg

Breaking Through Weight Loss Plateaus

The Day the Scale Stood Still...



It has happened to the best of us. We are cheerfully cruising along on our various weight loss journeys, weight dropping off consistently for the first few weeks or months, when suddenly everything comes to a screeching halt. You think, "Why even bother?"

First of all, the worst thing you can do is give up on yourself. Just because you haven't seen a loss on the scale doesn't mean you haven't been making progress. The scale doesn't measure body composition (muscle versus fat, or water weight), it can only tell you your body's relationship with gravity. Also, you've hopefully been making progress with lifestyle changes (like exercising and eating vegetables), which means that even if you're not losing weight right now, you're still making better choices for your body.

5 Ways to Break Through a Weight Loss Plateau:

1. Be Honest With Yourself



This is perhaps the most important rule. You may have started off measuring your food and meticulously counting calories, but now you feel you know yourself and can eyeball portion sizes. You also may have started out sweating vigorously on the elliptical machine six days a week, and now take a few days off every couple weeks (or every week). Or maybe you've been going out to eat a little more often, not realizing that those "exceptions" are now becoming the norm. Getting too comfortable can happen slowly and we may not even notice the extra calories or decrease in effort at the gym. Take a look at your habits objectively, and be honest. We are only hurting our own progress by making justifications or trying to cut corners. If you feel that maybe you've been letting things slide a little bit too much, forgive yourself, refocus, and renew your dedication to your goals.

2. Try Something Different



If you keep trying the same thing over and over, you'll most likely get the same results. With weight loss plateaus, it's all about surprising your body. If you walk half an hour every day, try biking instead. You can also try high-intensity interval training (HIIT) workouts. This is where you incorporate sprints into your workout at certain intervals that depend on your fitness level. If you're a beginner, do two minutes of your preferred cardio at a moderate pace, then do thirty seconds of maximum effort. Repeat this about ten times. As your fitness level improves, you can increase the "sprint" time and decrease the breaks in between. Trying something new in your work-outs can shock the body and finally tip the scales in your favor.
If you are the kind of person who eats the same thing for every meal day after day, it's time to break the habit. Variety is one of the most important principles of health. We need a variety of foods, especially fruits and vegetables, to get all of the nutrients we need for our body. Try eating new foods and incorporating more variety into your diet.

3. Drink More Water


As it was mentioned previously, the scale doesn't take water weight into account. Your body could be retaining water because it isn't getting enough water every day. The more water you drink, the more the body can let go of those water stores and flush out the "bloat." Additionally, drinking water can help you feel more energized and remain more active throughout the day by keeping blood volume up and therefore supplying enough oxygen to your muscles. Drinking a glass of water can also help with cravings or overeating. When you have a craving or are considering that second helping, drink a full glass of water and wait at least ten minutes. This will help you to determine whether you are really hungry.

4. Measure for Success



If you haven't already started measuring yourself, do it now! Sometimes you won't see a loss on the scale, but you will see a loss of inches. The inches are just as important as the pounds, as they can indicate fat loss. Sometimes you can drop a dress size without having lost a pound! If your workouts are focused more on weight training than cardio, and you haven't been eating at a deficit (less calories than your body expends in energy), then it is very possible to sculpt your body and lose inches but no weight. Check every few weeks or months to see your progress. The standard is to measure your arms, thighs, waist, hip, and neck.

5. Be Patient



I know this is the last thing you want to hear, but sometimes it just takes a while to see progress. If you tend to see your weight jump up after hitting a new low number, don't panic! The body can fluctuate up to ten pounds in one day! Try to keep the overall trend in mind. Don't let the number ruin your progress. Keep making healthy choices and eventually you will see progress. Weight loss is a matter of taking in less energy than you put out. If you do this consistently, eventually the math will add up and you will reach your goals. It's okay to take a long time to reach your goal! Studies actually show that those who lose weight more slowly keep it off better. So keep hitting the gym and eating your vegetables. You will get there eventually, and your body will thank you for it. Weight loss isn't just a destination-- it's a journey.

Note: If you've honestly tried everything and your weight is still stagnant, make an appointment with your provider. There may be medical reasons that make it harder for you to lose weight.


Sources:

http://www.webmd.com/diet/features/10-ways-to-move-beyond-a-weight-loss-plateau?page=2
http://www.caloriesperhour.com/tutorial_water.php
http://www.uniteforclimate.org/wp-content/uploads/2014/06/Water.png
http://www.redbookmag.com/cm/redbook/images/3s/man-sneaking-junk-food-1-0111-mdn.jpg
http://myweightlossdream.co.uk/images/a-pound-at-a-time-losing-weight-while-keeping-your-patience.jpg

Meditation: What Is It and What are the Benefits?

Meditation: What Is It and What are the Benefits?

You've heard the word before: meditation. To some the word might invoke feelings of peace and calmness, and to others it might trigger thoughts of people sitting cross-legged saying, "Ohhmmm."

So what is it really? What does meditation entail? Do you have to do yoga and know the names of all the chakras in order to meditate? Well, there are actually many forms of meditation, including transcendental meditation, prayer, Zen meditation, mindfulness meditation, and others. The main goal of all meditation is to quiet the mind and free it from stress by the use of quiet contemplation and reflection. All people can meditate, and probably should!

There have been many benefits found to be associated with meditation of any kind. Check out the following list of benefits to see if meditation intrigues you!

6 Benefits of Meditation

1. Lowers Stress

This one is probably a given. Taking a time out to just sit and be alone with our thoughts is going to allow ourselves a break from the things that get our blood pressure up. This not only makes us feel less stressed, but lowers the stress hormone called cortisol.

2. Lets Us Get to Know Our True Selves

Taking the time to sift through our thoughts and get down to the underlying desires, fears, and needs helps us to eliminate the bias we have about ourselves and assess our situations objectively. By meditating, we can eliminate the tendency to diminish or amplify our own flaws.

3. It Could Help With Learning/Schoolwork

A study published in Psychological Science found that students who practiced mindful meditation did better on the GRE than those who didn't. Meditation could enhance performance in school by improving cognitive function.

4. Can Prevent Some Mental Illness

Because meditation is linked with increased activity in the brain, it may take part in preventing some mental illnesses. Meditation has also been associated with increased axonal density and an increase in myelin tissue, which is a protective tissue around axons (which send nerve signals). Overall, meditation has the potential to aid in preventing mental deterioration.

5. Makes You a Better Person

A study published in Psychological Science described how meditation has been linked to more "do-good" behavior. People tend to be more virtuous and compassionate if they have some meditation component included in their lives.

 

6. It Helps You Sleep

A study done at University of Utah found that not only do people who meditate have better control over their emotions and behaviors during the day, they have lower activation at night while sleeping, leading to more restful slumber.

So How Do I Get Started?

There are many kinds of meditation, but here are some basic guidelines to getting started with meditation:

• Set aside a special "spot" for meditating. It can be empty of things or decorated with things that have meaning to you.
• Sit in a way that is comfortable for you. The classic style is cross-legged with your hands resting on your knees, but you can find a different way if that works for you.
• Try to keep your eyes open if you can, but not focused on anything. The idea is to experience the senses, but in a relaxed state.
• You can meditate as long as you want or for as little time as you can manage. There is no magic amount of time. You can start with five minutes a day and work your way up, if you'd like.
• Follow your breath: inhale deeply into your abdomen, and breathe out slowly. You can also exhale a few times before you start to clear your mind and lungs.
• Observe an object and keep your eyes fixed in that place. Don't let them wander.
• Recite a mantra. This can be whatever you want, but be sure it is something that is enlightening and uplifting. You can also say a prayer.

A great option for beginners is to go to take a yoga class! Many instructors include guided meditations during the class and help you practice how to reach a meditative state.

Sources:

http://www.project-meditation.org/what_is_meditation.html

http://www.huffingtonpost.com/2013/04/08/mindfulness-meditation-benefits-health_n_3016045.html

http://michellejoni.com/wp-content/uploads/2014/04/meditation-chakras.jpg

http://www.chiefscientist.gov.au/wp-content/uploads/Synapses-Image-for-March-17-2010-Blog-Entry.JPG

https://www.discinsights.com/blog/wp-content/uploads/2013/05/using-disc-stress.jpg

http://bethtrissel.files.wordpress.com/2011/01/kitten-sleeping-on-pillow.jpg

http://health.howstuffworks.com/wellness/stress-management/how-to-get-started-with-meditation.htm

http://www.liveyourtruthaz.com/meditation_sun.jpg