Can You Eat Your Way to Better Health? - Part 2

This is a continuation of the identification of foods that can enhance our health. Let's go:

Green Tea: Green tea is a rich source of antioxidants and has been shown to help with mental alertness. It may also help regulate cholesterol levels, boost weight loss goals, and prevent sun damage on the skin. There has been research that has given initial evidence that regularly drinking green tea may prevent or slow the growth of certain cancers.

Spinach: Popeye had it right! This leafy green vegetable is loaded with vitamins and minerals. Actually, a cup of spinach contains as much bone-building calcium as a cup of milk. Spinach is also a good souce of magnesium, a mineral that helps our muscular and cardiovascular systems. It contains vitamin A and vitamin E, both of which support the health of our cells.

Courtesy of Melis82 | StockFreeImages.com

Tomatoes: Tomatoes are healthy for us and actually become healthier when they are cooked, since cooking releases key nutrients. Canned tomatoes, tomato paste, and even ketchup are great sources of lycopene, an antioxidant that has been shown to reduce th
e risk of prostate cancer and cardiovascular disease. Tomatoes also provide potassium, some iron, and vitamins A, C, and E.

Courtesy of Jamiewilson | StockFreeImages.com

Dark Chocolate: This sweet treat has antioxidants called flavonoids which support the heart and blood vessels. The darker the chocolate, the higher the level of healthy antioxidants. But don't eat too much since you might get more padding than flavonoids!

Oatmeal: Oatmeal is one of the best sources of soluble fiber, which can lower your "bad" cholesterol and control blood sugar. This reduces the risk of developing heart disease or diabetes. Eating a bowl of oatmeal for breakfast can help with weight control since fiber makes you feel full longer.

Courtesy of Bberry | StockFreeImages.com

Let's all eat heathier for a longer life!

Can You Eat Your Way to Better Health?- Part 1

Eating a variety of healthy foods is the key to a good diet which will improve your overall health. No single food will do this but researchers have found that some foods do have disease-fighting properties that can make you healthier. I will examine a few of these foods.

Salmon: Salmon is one of the best sources of omega-3 fatty acids, which have been shown to decrease the risk of abnormal heartbeats, lower triglyceride levels, slow the groth of artery-clogging fat deposits, and reduce blood pressure.

Blueberries: Blueberries are another healthy food that can help protect against disease. They, like many other brightly colored berries, area great source of antioxidants, which are natural compounds that are thought to decrease inflammation, and reduce the risk of certain cancers, heart disease, stroke, and even Alzheimer's and Parkinson's.

Yogurt: Yogurt is a great source of "friendly bacteria", similar to the bacteria that are naturally found in your gut. These bacteria (probiotics) help support the immune system, protects you against diseases, and helps your body digest and absorb foods and other nutrients. Growing evidence suggests that yogurt and can help prevent certain cancers, and treat some health conditions including diarrhea, urinary tract infections, and irritable bowel syndrome.

Sweet Potatoes: Sweet potatoes are a good source of potassium, which can help lower your blood pressure. They also have loads of vitamin A, whic is important for your vision, bone health, reproduction, and cell growth and maintenance. And due to its natural sweetness, it tastes great on its own...no need for fattening toppings.

This has been Part 1 of "Eating Our Way to Better Health". I'll discuss other healthful foods in my next blog post.

Handmade Designer Purses by Corinna Ciera

This is a quick post to announce what innovative creations have been added to the Corinna Ciera studio. The last post was about the sewing direction Corinna Ciera has taken, specifically fabric coasters.

Another line of sewn originals are designer fabric, hobo purses. These purses are exclusively designed by Corinna Ciera, made from sturdy yet soft upholstery / decorator fabric, and have several interior pockets to help you organize your personal belongings. They are lightweight and perfect for those who do not like a heavy purse or those who have arthritis, in which carrying heavy loads is prohibitive.

These purses and others can be found at www.corinnaciera.etsy.com. This is a new venue for Corinna Ciera, and this is where the new designer hobo purses will be found. More one-of-a-kind purses will be added as soon as each one can be quality handcrafted. Do continue to visit Corinna Ciera on Artfire.com also for other handmade paper and fabric creations.

What's New for 2012?

Hello everyone. Since I live in north central Texas, there is no snow on the ground (but then snow is lacking in a lot of states). How I long for a day of so of the white stuff! However, since that's not a reality at present, I have focused some time on expanding my craft selection to include fabric coasters. They are practical, since they are made from cotton material and have been treated with fabric protector which creates a barrier that prevents liquids and soils from actually contacting the surfaces of the fibers. As a result, condensation or spills from glasses or cups can be easily blotted away. Here are two sets of fabric coasters. More can be seen at  www.corinnaciera.etsy.com

What Are The Best Cold Remedies?

Okay, so I have a winter cold. It seems like everyone I know has the sniffles, cough, watery eyes, and a stuffy nose. I haven't had a true cold in years until this year. I need to pull out my remedy bag. I know that viruses that cause the common cold don't respond  to antibiotics, So, what are some remedies?

The very first thing I crave when I have a cold is good, old-fashioned Chicken Soup. I want the chicken, carrots, grean beans or green peas, sometimes corn, noodles, onions, and lots of seasoning (salt, pepper, garlic powder, chicken stock). If I want it thicker, I'll add flour, cream of celery soup, or cream of mushroom soup. This is not a recipe blog but I do like to talk about good chicken soup.

A well-known study at the Nebraska Medical Center found that chicken soup contains a number of substances that actually help combat the common cold. Yes chicken soup works!

Foods that are rich in antioxidants and high in vitamins A, B, C, and other minerals that fortify your immunity are necessary. Here is one list I found that identifies 10 Top Cold Remedy Foods:

• 100% orange juice
• avocado
• spinach
• tomatoes
• bell peppers
• broccoli
• garlic
• grapefruit
• lean meat
• yogurt

Building up your immune system with healthy food is close to the best way to fight a cold...the cold remedy.

Back Pain and Exercise: A Good Mix?

Actually, most physicians agree that exercise improves your general health. But what kind of exercise? I asked this question since I have been a low back pain sufferer, finally having to have surgery. Thank goodness I had my back surgery using minimally invasive techniques, so my recovery was faster than that from traditional surgery. Next was physical therapy. After that, I had to think of a different type of lifestyle. So what kind of exercises are best for back pain sufferers and those who have had back surgery?

Aerobic exercising appears to be beneficial for many. This includes swimming, fast walking, cycling, using a ski machine, or an elliptical exerciser. What I have found particularly helpful is cycling on a recumbent stationary bike. These activities must be cleared with your doctor, and they may not be ideal for you if you have other physical limitations.

It is also important to stretch and strengthen your lower back muscles, abdomen, and even thighs. Again, you need to consult with your physician, physical therapist, or health club trainer as to which specific exercises are good for you individually to stretch and strengthen your muscles.

There are activities that you need to steer clear of when you have low back pain or have had back surgery. These No-No's include lifting heavy weights, squatting (also really bad if you have knee problems), climbing, running, jumping, and step aerobics. Again, it cannot be over-emphasized  that you need to consult with your personal physician before starting a new exercise regimen, especially if you have not worked-out recently.

If you suffer with low back pain or have had back surgery, employing any of the above exercise tips can potentially lessen your pain level.

Handmade Note Cards That You Customize at Home!

This is a beautiful, handmade gift boxed set of 12 flat note cards that you can customize yourself!  These cards are designed in such a way that you can customize them to add your own personal touch. This is also a great gift for the person who wants to say "I designed it myself!".

There is a choice of 18 ready-made Sentiment Placards that can be placed on any card and in any position preferred. Covered sticky tabs are already attached to the back of each placard to make placement simple and easy. The Sentiment placard can be re-arrranged once or twice initially, if needed. This is a unique concept and allows a person to have a hand in creating their own special note cards.

The back of each note card is white, allowing you to write your own personal wording and thoughts. Each card measures a large 4" x 6" size. The beautiful handmade gift box and 12 white envelopes are included.

This designer note card set is ideal for the person who wants to write quick notes to individuals for special occasions. The Sentiments include:

The Big Day!     For You    Congratulations     Thank You     Just Because     Get Well Soon

Thinking of You      Your Special Day     Just a Note... and others.

It's always nice to receive a gift in its own box, especially one that matches what's inside. So if the entire card set is given as a gift, your recipient will love it since the assortment can be used for a variety of occasions. Other views of this note card set can be seen at :

http://www.artfire.com/ext/shop/product_view/CorinnaCiera/3894272/12

Inexpensive Hobbies and Entertainment in THIS Economy

In the present economy, finding recreation and entertainment that doesn’t break the budget mandates that you become more resourceful. I have thought of things that many people love to do which are inexpensive and fun. Here they are:

Walking and Hiking - These are excellent hobbies because they are physically great for you and don’t cost you money. Just make sure you don’t walk or hike outside in the intense summer heat, and not in Texas where I live. Outside areas are nice in the early morning or very late evening just before sunset. Many people here in our metroplex walk in the air conditioned malls for exercise. Just don’t be tempted to stop and shop in the stores as you walk by.

 

Gardening - Many people love to garden. Some have window box herb gardens, or outside container gardens of flowers or produce when space is limited. I have been told it’s a relaxing work that is enjoyable.

Cooking and Baking - To save money, we should think about eating out less and cooking at home more. There are many websites that display excellent recipes and pictures of the finished product. Also, collecting these online recipes and making your own recipe book is a fabulous hobby.

Photography - This can be inexpensive if you already have your own camera. It doesn’t have to have every bell and whistle to be a good camera. Reading articles on picture taking will be well worth your while. Taking pictures of your family’s everyday summer fun, a local scenic drive, even a bird in your backyard or tree can be a good picture. Instead of having your pictures printed, you can display them on one of the many free websites for pictures such as Shutterfly, Snapfish, etc. which offer free and unlimited photo sharing.

Scrapbooking - Others get their photos printed and have made a hobby of scrapbooking. There are many websites and books to show you how to do it. A word of caution is needed here. You must be disciplined when engaging in this hobby because you can invest a lot of money in it if you are not careful.

 

Reading - It may seem old-fashioned, but you can still read a book by going to the public library. Reading can be absolutely free or very inexpensive and provides hours of endless enjoyment. You have the added benefit of increasing your knowledge or escaping from the realities of everyday life.

Word games - These are fun and build your vocabulary. Try playing Scrabble or similar word games. They can be played on a board purchased at the store or played free online at websites such as MSN Games, Pogo, HP Games, etc. You can play against the computer or with actual players online.

Writing - This is a great way to pass the time and be beneficial. You can share your thoughts online at free sites such as blogspot.com, wordpress.org and others. They offer free resources and tutorials to get you writing quickly. You don’t have to know any coding to have your own blog.

I personally engage in photography, reading, playing word games, and writing. I also craft for fun and money. Card making, sewing, and paper crafting are my specialties. All of this keeps my leisure time busy, which is enjoyable and fulfilling for me.

Does Your Mood Affect Your Immunity?

Researchers have found direct links between emotions and the effect on the immune system. Positive emotions can enhance the immune system while negative emotions can suppress it. It has been proven that it can take up to a year to recover a healthy immune system following the death of a spouse. However, having fun with friends and family can have a good effect on our immune systems.

 

Stress can over- activate the immune system, resulting in the increased risk of autoimmune diseases such as arthritis, multiple sclerosis, and other conditions such as psoriasis, eczema, hives, and asthma.

Most doctors agree that reducing stress is the best non-invasive way to affect our immunity in a positive manner. Stress reducers include lessening the demands upon us, increasing our ability to cope with stress, delegating work, and deleting less important items from your to-do lists. Also suggested is relaxation through massage, listening to soothing music, spending more time unwinding each day, and learning new and useful skills.

 I would like to expand on the last suggestion, learning a new skill. Crafting can be a new skill for many. Whatever the interest, crochet, knitting, sewing, paper crafting, jewelry making, ceramics, etc. (the list can go on indefinitely), the fact is that these new endeavors bring pleasure to many and are also tension relievers. I personally have to be busy in my crafting projects. I don’t consider them work. They bring me joy, tension relief, pleasure, and a sense of accomplishment. My mood is elevated when I see my completed design in front of me.

Whatever outlet you choose, having an optimistic and positive mood is advantageous for your happiness and your health.

Get Rid of That Annoying Junk Email!

If you use e-mail, you will get spam (junk email). None of us want this spam clogging up our important email messaging inbox. I have read recent information on how to reduce this annoying spam and found some tips that are very useful. Be aware that spammers constantly change tactics, so it will be difficult to get rid of all of your junk email, but there are ways to reduce it.

The main way is to not respond. Do not try to get back at them by sending them an angry email in response. Although it may make you feel good that you have “gotten back” at them, this only lets them know that they have an active address, resulting in more spam to you. Interestingly, you may be savvy enough to not be conned into giving them money, but they can still get the upper hand by selling lists of live email addresses, including yours, to others.

Blocking spammers’ individual email addresses is futile because most spammers only use them once. It is best to block their domain. You will need to read your individual email provider’s instructions for doing this.

Do not reveal your email address publicly. Listing it in online comments, blogs, and other places is a bad idea. Your email address can then become a solicitor's paradise. Also beware of chain letters and other email actions that give away your email address to strangers.

Many spammers have software that can guess your email address and get spam to you anyway.  However, most email providers (such as yahoo) have spam detection and anti-spam software built in, which protects you from getting most spam delivered to your inbox.

If you are up to your eyeballs in spam and when all else fails, you may consider changing your email address. You would need to inform your friends, family, and business contacts. Obviously this is a last resort. Prior to doing this, I would suggest choosing a good internet security software for your computer which will block spam and update itself automatically with the newest antispam data.

All of these tips can be very helpful in getting rid of annoying junk email...only if you heed them!

Graduation Cards in My Artfire Studio

This is a quick post to show three sets of my handmade graduation cards that are listed in my Artfire studio. They are my personal choices today.

Handmade greeting cards are often appreciated moreso than commercial ones because of the time and expertise put into them. They are quality made and imply "you are special". An added benefit is that they are blank inside, leaving room for you to write your thoughts from the heart.

Again, these are just three photos of hundreds of handmade creations at my studio: www.corinnaciera.artfire.com

Smart Tips for Better Sleep

It’s a fact of life that most of us do not get enough sleep. Most adults need about seven or eight hours of sleep each night. Here are some tips for having better sleep:

• Create sleepy mood. Avoid bright lights and loud noise in the home a few hours before bedtime. Make sure the room temperature is not too warm.
• Have a routine. Try to have generally the same bedtime and awakening time daily.
• Relax. Have a few hours of quiet time before bed. Do some reading, listen to soft, soothing music, or take a warm bath.
• Exercise early in the day and definitely not within three to six hours before bedtime. Staying active during the day can lower stress, enhance relaxation, thereby promoting better sleep.
• Do not work in your bedroom. Your bedroom should not be your office! This room should be thought of as your sleep area, not your work area.
• Prescription sleep aids can help in promoting sleep depending on your physicians recommendations. However, be aware that some of these can become habit-forming so openly discuss the side-effects with your doctor.

These are basic tips that will help you have better sleep and be more productive when you are awake.

How not to sleep:

A peaceful setting for sleep:

Calypso Folk Music

I love to dance. Although I am not able to execute the dance moves I had when I was a wee bit younger, dance will always be a part of my life and my fascination. I watch all of the dance shows and competitions on television, my favorite being "So You Think You Can Dance." I also attend competitions when possible.

Caribbean music is dear to me, and I thought I would impart a little background and history of the genre, particularly the Calypso.

Calypso’s catchy rhythms and unmistakable style have become widely popular. It originated in Trinidad and Tobago, islands in the southern Caribbean Sea. Along with the steel drums, calypso melodies include such instruments as the guitar, trumpet, saxophone, and drums. It is music that compels you to move your feet, get up from your chair, and stand up and sway your hips to the rhythmical beat.

Calypso can refer to any song that was sung after 1898 at Carnival time in Trinidad. It may have been inspired by storytelling tradition that was brought to Trinidad by African slaves. It has since been influenced by African song and dance along with French, Hispanic, English, and other ethnic influences.

The smooth tropical songs made by the Calypsonian includes witty rhymes that are often made up at the time of the singing on stage. The words included humor and spicy tales, sometimes with a double meaning. This was done because the Calypsonians made the upper classes of society the objects of their ridicule and composed such stinging words and critiques that the colonial government tried to ban the tradition. Double meanings were created to camouflage the actual meaning of the songs. In fact, Calypsonians have made a heavy contribution to the vocabulary of West Indian speech. Many people, even some politicians, often quoted Calypsonians to emphasize a point.

In the early days, the Calypsonians were mainly Afro-Trinidadian, but today they can be found in every race, color, and class. Many genres of calypso have now been developed that appeal to varying musical tastes.

The next time you hear steel orchestras and a lively, catchy, rhythmical sound, with picture lyrics, you may be experiencing calypso music. Like me, you will be compelled to get up from your chair and dance!

A Really Pink Lake

When taking time out from my crafting, I like to read. I came upon an article about a pink lake. That’s right, a Pink Lake! Why and how is this lake pink?

Lake Retba, Lac Rose, or the Pink Lake, is 18 miles from Dakar, Senegal, in West Africa. The sunlight reacts with the microorganisms in the water to produce the extraordinary hue. The color is particularly visible during the dry season.

Beneath this lake’s shallow waters lies a bed of salt. The water is so salty, like that of the Dead Sea, that visitors float very easily. The salt content also provides for a small salt collecting industry and provides income for hundreds of people. Salt collectors work 6-7 hours a day in the lake. Men stand chest-deep in the lake, breaking up salt with long picks. They shovel it into baskets and load it into boats. The vessels become so loaded down that they barely keep afloat. When the boats arrive at the shore, women take over the job, carrying the salt on their heads in buckets. They spend up to 14 hours a day collecting the salt.

This lake is a fascinating phenomenon. It is another of the many wonders that make our earth a marvelous home.

Are You Afraid of the Dentist?

Before modern dentistry, people suffered toothaches, tooth loss, and were disfigured by dark, crooked teeth. Toothless senior citizens suffered malnutrition and early death because they were unable to chew.

Today, preventive dentistry has reversed this suffering. However, many people avoid the dentist because of indifference, the expense, or fear. I avoided the dentist for all of those reasons until I had a toothache that hurt more than childbirth. I eventually had to have a root canal. The pain relief was so tremendous that I became a believer of dentists from that day forward.

To appreciate the importance of preventive dentistry, we should understand what dentists are trying to prevent. Bacteria thrive on food particles. They convert sugar into acids that attack the tooth enamel. Eventually tooth decay results when the enamel weakens and forms a cavity. When the decay reaches the pulp of your tooth, you may suffer acute pain. You will have the dreaded toothache.

Other bacteria form plaque. If plaque is not brushed away, it hardens to form tartar, which may inflame the gums and make them pull away from the tooth. This results in a gap between the tooth and gum where trapped food provides a feast for bacteria that may infect your gums. The tissue surrounding your teeth may become so damaged that your teeth actually fall out.

Your saliva provides protection by neutralizing the acid in the plaque on your teeth. Since saliva flow is low while you sleep, one of the most destructive things you can do to your teeth is eat or drink sugar and then go to sleep for the night without brushing your teeth. However, sugar-free gum after meals is said to increase saliva flow and help protect your teeth.

Dentists recommend having regular check-ups once or twice a year, depending on the condition of your teeth. It is to your advantage to follow those recommendations because healthy teeth contribute to improved general health and can help you to enjoy life more fully. So rather than being afraid of the dentist, think of the dentist as your friend who wants to save your teeth and helps you maintain a beautiful smile.