Category Archives: health is wealth

May 9 2012

3 Tips To Help You Get To The Gym

3 Tips To Help You Get To The Gym – http://pulse.me/s/94U5S

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Create A Schedule Just saying you’re going to go to the gym this week or next week isn’t enough, you need to create a schedule. Not having a schedule is a set up for failure because it leaves room for you to fill in the time with any and everything else that may pop up. Set aside specific days and times to go to the gym and stick to it. Set pop up alerts on your computer at home and work, tell Siri to set an alarm on your phone, whatever you need to do to remind you that you have a date with the gym that you just cannot miss.

Find A Workout Buddy One of the reasons I hate going to the gym is that I hate working out alone. I feel like everyone is staring at me (yes I understand how ridiculous that sounds) and all I want to do is hurry up and get out of there…or not go at all. But with a workout buddy, not only do I have someone to distract me from those imaginary mean eyes, but I also have some one to encourage me and hold me accountable when I start to slack off.

Treat Yourself Sometimes going to the gym regularly can seem like a job with no perks or rewards for effort and dedication, and after awhile you start to wonder what you’re working so hard for. But if you give yourself little rewards fro hitting certain the gym a certain number of times a week or burning a certain number of calories etc, it makes going a little easier because you know there’s a payoff at the end. Treat yourself to a massage for making it to that Zumba class at your gym twice a week for three to a pedicure for making it through that extra set on the weights or maybe to your favorite dessert for not skipping out on the gym for 30 days. Give yourself a little something to aim for…you deserve it!

How do you keep yourself motivated to go to the gym?

May 9 2012

9 Best Ways to Support Someone with Depression

9 Best Ways to Support Someone with Depression – http://pulse.me/s/92cNG

If your loved one is struggling with depression, you may feel confused, frustrated and distraught yourself. Maybe you feel like you’re walking on eggshellsbecause you’re afraid of upsetting them even more. Maybe you’re at such a loss that you’ve adopted the silent approach. Or maybe you keep giving your loved one advice, which they just aren’t taking.

Depression is an insidious, isolating disorder, which can sabotage relationships. And this can make not knowing how to help all the more confusing.

But your support is significant. And you can learn the various ways to best support your loved one. Below, Deborah Serani, PsyD, a psychologist who’s struggled with depression herself,sharesninevaluablestrategies.

1. Be there.

According to Serani, thebest thing you can do forsomeone with depression is to be there. “When I was struggling with my own depression, the most healing moments came when someone I loved simply sat with me while I cried, or wordlessly held my hand, or spoke warmly to me with statements like ‘You’re so important to me.’ ‘Tell me what I can do to help you.’ ‘We’re going to find a way to help you to feel better.’”

2. Try a small gesture.

If you’re uncomfortable with emotional expression, you can show support in other ways, said Serani, who’s also author of the excellent book Living with Depression.

She suggested everything from sending a card or a text to cooking a meal to leaving a voicemail. “Thesegestures provide a loving connection [and]they’re also a beacon of light that helps guide your loved one when the darkness lifts.”

3. Don’t judge or criticize.

What you say can have a powerful impact on your loved one. According to Serani, avoid saying statementssuchas: “You just need to see things as half full, not half empty” or “I think this is really all just in your head. If you got up out of bed and moved around, you’d see things better.”

These words imply “that your loved one has a choice in how they feel – and has chosen, by free will,to bedepressed,” Serani said. They’re not only insensitive but can isolate your loved one even more, she added.

4. Avoid the tough-love approach.

Many individuals think that being tough on their loved one will undo their depression or inspire positive behavioral changes, Serani said. For instance, some people might intentionally be impatientwith their loved one, push their boundaries, use silence, be callous or even give an ultimatum (e.g., “You better snap out of it or I’m going to leave”), Serani said. But consider that this isasuseless, hurtful and harmful as ignoring, pushing away or not helping someone who has cancer.

5. Don’t minimize their pain.

Statements such as“You’re just too thin-skinned” or “Why do you let every little thing bother you?” shame a person with depression, Seranisaid. It invalidateswhat they’re experiencing and completelyglosses over the fact that they’re struggling with a difficult disorder– not some weakness or personality flaw.

6. Avoid offering advice.

It probably seems natural to shareadvice with yourloved one. Whenever someone we care about is having a tough time, we yearn to fix their heartache.

But Serani cautioned that “While it may be true that the depressed person needs guidance,saying thatwill make them feel insulted or even more inadequate and detach further.”

What helps instead, Seranisaid, is to ask, “What can we do to help you feel better?” This gives your love one the opportunity to ask for help. “When a person asks for help they are more inclined to be guided and take direction without feeling insulted,” she said.

7. Avoid making comparisons.

Unless you’ve experienced a depressive episode yourself, saying that you know how a person with depression feels is not helpful, Seranisaid. Whileyour intention is probably to help your loved one feel less alone in their despair, this can cut short your conversation and minimize their experience.

8. Learn as much as you can about depression.

You can avoid the above missteps and misunderstandings simply by educating yourself about depression. Once you can understand depression’s symptoms, course and consequences, you can better support your loved one, Serani said.

For instance, some people assume that if a person with depression has a good day, they’re cured. According to Serani, “Depression is not a static illness.There is an ebb and flow to symptoms that many non-depressed people misunderstand.” As she explained, an adult who’s feeling hopeless may stilllaugh ata joke, and a child who’sin despair may still attend class, get good grades and even seem cheerful.

“The truth is that depressive symptoms are lingering elsewhere, hidden or not easy to see, so it’s important to know that depression has a far and often imperceptible range,” Serani said.

9. Be patient.

Serani believes that patience is a pivotal part of supporting your loved one. “When you’re patient with your loved one, you’re letting them know that it doesn’t matter how long this is going to take, or how involved the treatments are going to be, or the difficultiesthataccompany thepassage from symptom onset to recovery, because you will be there,” she said.

And this patience has a powerful result. “With such patience, comes hope,” she said. And when you have depression, hope can be hard to come by.

Sometimes supporting someone with depression may feel like you’re walking a tight rope. What do I say? What do I not say? What do I do? What do I not do?

But remember that just by being there and asking how you can help can be an incrediblegift.

May 9 2012

7 Tips to Shift Your Sleep Schedule

7 Tips to Shift Your Sleep Schedule – http://pulse.me/s/951jl

Need to get up earlierforwork or a workout? To return to your routine after traversing time zones? Or just want to get your day started before the sun comes up?

Below, StephanieSilberman, Ph.D, a clinical psychologist, sleep specialist and author of The Insomnia Workbook: A Comprehensive Guide to Getting the Sleep You Need, provides tips on how to reset your sleep cycle.

1. Make adjustments in increments.

The best way to successfully shift your sleep cycle is to do it gradually, in 15-minute increments, according to Silberman. If you have less time to prepare for your new schedule, try 30 minutes, she said. (But no more than that.)

Give yourself at least three or four nights to get comfortable with the new schedule. If it’s going well, on the fourth or fifth night, shave off another 15 minutes.

Keep in mind that feeling groggy when you get up is normal. As Silberman said, “Most people don’t wake up full of energy.” So expect that you’ll feel sleepy for about 20 to 30 minutes.

2. Be consistent all week.

The key to changing your sleep schedule is consistency. That means sticking to the same sleep and wake time throughout the week, including weekends.

If you want to sleep in on the weekends, Silberman suggested giving yourself an extra hour (two hours max). You may get less sleep on Saturday,but you’ll be back on track for Sunday, she said.

3. Keep your room dark at night and light in the morning.

“Our circadian rhythms are influenced by light and darkness,” Silberman said. Unfortunately, because of daylightsavings, it’s still bright out at 8 p.m., which makes switching into sleep mode tough.

So, at night, close your blinds and curtains, and use a night light for reading. In the morning, “Flip on all the lights to jumpstart your body,” she said.

4. Wear sunglasses.

“Wear sunglasses in the afternoon and early evening to naturally [make yourself more sleepy],” Silberman said. Sunglassestrick your brain into thinking it’s bedtime.

5. Get up if you can’t sleep.

“Don’t lie in bed tossing and turning, especially if you’re wired,” Silberman said. Instead, get up and do something either boring or relaxing, she said. If you can’t stop thinking or worrying about something, get it out of your mind by writing it down, she said.

6. Stop pressing the snooze button.

While it might be rough to get up earlier, snoozing doesn’t help. “In general it won’t be the best quality of sleep,” Silberman said. She said to set your alarm to the time you actually want to wake up.

7. Follow sleep hygiene rules.

If you’re having trouble falling asleep, stop drinking caffeine within 12 hours of your bedtime or exercising within four to five hours, Silberman said. Give yourself an hour to unwind, she said. During that time, don’t do anything stressful or stimulating (such as use electronics).

May 5 2012

Live Longer By Jogging

Live Longer By Jogging – http://pulse.me/s/8TGB5

Men who ran one to 2.5 hours a week lived longer than non-runners. If you are a runner, you already know the physical and mental benefits of hitting the pavement. If you tend to avoid the track, it’s time to reconsider. You could significantly lengthen your life with as little as one hour of jogging a week. In a recent study, European researchers sought to answer the question, “Is jogging good for you health?” The results show that regular jogging increased the life expectancy of men by 6.2 years, and women by 5.6 years.

The research, presented at the EuroPRevent2012 meeting, was part of the larger Copenhagen City Heart Study. To determine whether jogging is healthy, researchers surveyed 1,116 male joggers and 762 female joggers between 1976 and 2003. They asked the study participants how many hours a week they ran, as well as their pace—slow, average, or fast. After following the runners for a maximum of 35 years, it turns out that one to 2.5 hours of running at a “slow or average” pace, over two to three sessions, had the most benefits. By using the subjective pace definition, it can easily be fitted to individuals. “You should aim to feel a little breathless, but not very breathless,” Peter Schnohr, the chief cardiologist of the Copenhagen City Heart Study, told EUREKALERT. The study also showed that the risk of death was greater for people who ran less than one hour a week, as well as those putting in heavy miles or running at faster paces. As with drinking alcohol, moderate running has the most benefits.

May 5 2012

New Reason to Believe That ‘Everything Happens for a Reason’

New Reason to Believe That ‘Everything Happens for a Reason’ – http://pulse.me/s/8U2jU

Here are six questions about some of the findings that may intrigue you and test your knowledge. The good news? You can’t fail a positivepsychologyquiz! Usethisasa guideto learn more about the developing field.Or,ifyou got them all right, you know how good it is to be kind — so get out there and help someone!

1. True or false? Negative thoughts are more powerful than positive thoughts.

A: True

Barbara Fredrickson’s (2009) work on positivity created a way of measuring internal dynamics by using a Losada ratio, a measure of positive to negative thoughts. She found a ratio of 3 to 1 seems to be a tipping point of sorts for positivity. In other words, we need three positive thoughts to counteract the effect of one negativethought.

This is the equivalent of the discovery that we have good and bad cholesterol, HDL and LDL, and that the ratio between the two determines cardiovascular health. We need more positive than negativethoughtsin thesameway we need more HDL, the good cholesterol, than LDL. You can assess your current ratio at her website.

2. What percentage of our happiness can we actually change?

1. About 40 percent

2. About 50 percent

3. About 10 percent

4. About 60 percent

A: No. 1

Leading researcher Sonya Lyubomirsky has been able to determine that about 40 percent of our capability for happiness is underdeveloped and within our power and ability to change. About10percentcan be attributed to life circumstances and 50 percent of our happiness is set.

Lyubomirsky developed an assessment of personal happiness through a brief 4-item scale called The SubjectiveHappinessScale. It assigns you to an activity that helps to bring a little more joy into your life.

3. True or false? We can accurately predict how happy we will be in the future.

A: False

Daniel Gilbert, the Harvard psychologist and best-selling author of Stumbling on Happiness has wrestled with the problem of defining and predicting happiness and has drawn some interesting and instructive conclusions (Gilbert, 2007). Instead of talking about predicting our future happiness, he says that we make systematicerrors in what he calls “nexting.” In essence, our brains are continuously “nexting.” When we try to determine how stable it will be when we walk on the sand, or what we have to do to catch a ball or a Frisbee, we are constantlynexting into the future to imagine ourselves there.

The problem with nexting is that we are pretty well immersed in the now, and we have a hard time nexting to the future using anything else but the information we have right now. Since we don’t actually know what is coming, we take our best guess based on what is in front of us. This is why we are often surprised and don’t always get it right when it comes to what will make us happy. We are actually not very good at imagining how happy we are going to be because our sense of tomorrow’s happiness can only be based on what makes us happy now.

But the future isn’t made up of what we know now. We can’t take into account what circumstances will come into our life to make us feel different in the future. Consider these examples: Christopher Reeve, after becoming a quadriplegic, reported that he was in some ways better off, as did Lance Armstrong after having cancer. In fact, cancer patients in general are more optimistic than those who are healthy.

The functional result of all of this is that we delude ourselves just enough to get by. It would appear that in order to be happy we have to fudge the data a little, just enough so we aren’t overwhelmed by the daily disappointments, unwelcome surprises, and the evening news.

The point of all of this is that mental well-being might be a matter of faking ourselves out to suggest we arehappy enough now, and will likely be happy enough in the future. Ironically, the accuracy of our perception of the now may be one of the biggest obstacles in assessing exactly what may make us happy.

4. Experts say when we do something kind, it causes others to be kind, creating a cascading effect.

A: True

According to researchers Fowler and Christakis, kindness spreads. They have determined there is a mimicryprocessatwork. Watching othersengaged in acts of kindness, or knowing that they have done so, tends to inspire usto be kind.

Here is an inspiring video on how it works that was filmed in Red Bank, N.J., and an article about a not-so-random act of kindness.

5. What are the three top strengths of good teachers?

1. diligence, intellectual curiosity, fairness

2. social intelligence,zest,humor

3. willpower, verbal ability, compassion

4. trust, honesty, bravery

A: No. 2

Research has shown that the students who gained the most on standardized tests rated their teachers’ top strengths as zest, humor and social intelligence. When you think about the teachers that have inspired you the most, wasn’t it the ones who had energy, a sense of humor and sensitivity to others? This research comes from measures of character strengths.

To learn more about what yours are check here.

6. In 2011, which country was ranked happiest?

1. United States

2. Denmark

3. Finland

4. Israel

5. Austria

A: Denmark

While the reasons for this are stillbeing researched, one likely possibility is that the communal / social nature of living in Denmark hascreated a closer connection and less sense of economic disparity among its population. Here is a listing of the top ten.

By the way, the United States did not make the list.

May 5 2012

What Do You Know about Being Happy? The Positive Psychology Quiz | World of Psychology

What Do You Know about Being Happy? The Positive Psychology Quiz | World of Psychology – http://psychcentral.com/blog/archives/2012/05/05/what-do-you-know-about-being-happy-the-positive-psychology-quiz/all/1/?utm_medium=referral&utm_source=pulsenews

Here are six questions about some of the findings that may intrigue you and test your knowledge. The good news? You can’t fail a positivepsychologyquiz! Usethisasa guideto learn more about the developing field.Or,ifyou got them all right, you know how good it is to be kind — so get out there and help someone!

1. True or false? Negative thoughts are more powerful than positive thoughts.

A: True

Barbara Fredrickson’s (2009) work on positivity created a way of measuring internal dynamics by using a Losada ratio, a measure of positive to negative thoughts. She found a ratio of 3 to 1 seems to be a tipping point of sorts for positivity. In other words, we need three positive thoughts to counteract the effect of one negativethought.

This is the equivalent of the discovery that we have good and bad cholesterol, HDL and LDL, and that the ratio between the two determines cardiovascular health. We need more positive than negativethoughtsin thesameway we need more HDL, the good cholesterol, than LDL. You can assess your current ratio at her website.

2. What percentage of our happiness can we actually change?

1. About 40 percent

2. About 50 percent

3. About 10 percent

4. About 60 percent

A: No. 1

Leading researcher Sonya Lyubomirsky has been able to determine that about 40 percent of our capability for happiness is underdeveloped and within our power and ability to change. About10percentcan be attributed to life circumstances and 50 percent of our happiness is set.

Lyubomirsky developed an assessment of personal happiness through a brief 4-item scale called The SubjectiveHappinessScale. It assigns you to an activity that helps to bring a little more joy into your life.

3. True or false? We can accurately predict how happy we will be in the future.

A: False

Daniel Gilbert, the Harvard psychologist and best-selling author of Stumbling on Happiness has wrestled with the problem of defining and predicting happiness and has drawn some interesting and instructive conclusions (Gilbert, 2007). Instead of talking about predicting our future happiness, he says that we make systematicerrors in what he calls “nexting.” In essence, our brains are continuously “nexting.” When we try to determine how stable it will be when we walk on the sand, or what we have to do to catch a ball or a Frisbee, we are constantlynexting into the future to imagine ourselves there.

The problem with nexting is that we are pretty well immersed in the now, and we have a hard time nexting to the future using anything else but the information we have right now. Since we don’t actually know what is coming, we take our best guess based on what is in front of us. This is why we are often surprised and don’t always get it right when it comes to what will make us happy. We are actually not very good at imagining how happy we are going to be because our sense of tomorrow’s happiness can only be based on what makes us happy now.

But the future isn’t made up of what we know now. We can’t take into account what circumstances will come into our life to make us feel different in the future. Consider these examples: Christopher Reeve, after becoming a quadriplegic, reported that he was in some ways better off, as did Lance Armstrong after having cancer. In fact, cancer patients in general are more optimistic than those who are healthy.

The functional result of all of this is that we delude ourselves just enough to get by. It would appear that in order to be happy we have to fudge the data a little, just enough so we aren’t overwhelmed by the daily disappointments, unwelcome surprises, and the evening news.

The point of all of this is that mental well-being might be a matter of faking ourselves out to suggest we arehappy enough now, and will likely be happy enough in the future. Ironically, the accuracy of our perception of the now may be one of the biggest obstacles in assessing exactly what may make us happy.

4. Experts say when we do something kind, it causes others to be kind, creating a cascading effect.

A: True

According to researchers Fowler and Christakis, kindness spreads. They have determined there is a mimicryprocessatwork. Watching othersengaged in acts of kindness, or knowing that they have done so, tends to inspire usto be kind.

Here is an inspiring video on how it works that was filmed in Red Bank, N.J., and an article about a not-so-random act of kindness.

5. What are the three top strengths of good teachers?

1. diligence, intellectual curiosity, fairness

2. social intelligence,zest,humor

3. willpower, verbal ability, compassion

4. trust, honesty, bravery

A: No. 2

Research has shown that the students who gained the most on standardized tests rated their teachers’ top strengths as zest, humor and social intelligence. When you think about the teachers that have inspired you the most, wasn’t it the ones who had energy, a sense of humor and sensitivity to others? This research comes from measures of character strengths.

To learn more about what yours are check here.

6. In 2011, which country was ranked happiest?

1. United States

2. Denmark

3. Finland

4. Israel

5. Austria

A: Denmark

While the reasons for this are stillbeing researched, one likely possibility is that the communal / social nature of living in Denmark hascreated a closer connection and less sense of economic disparity among its population. Here is a listing of the top ten.

By the way, the United States did not make the list.

Apr 19 2012

5 Selfish Reasons to go Green! – Trulia

http://www.trulia.com/blog/taranelson/2012/04/5_shockingly_selfish_reasons_to_go_green_at_home?ecampaign=cnews201204C&eurl=www.trulia.com%2Fblog%2Ftaranelson%2F2012%2F04%2F5_shockingly_selfish_reasons_to_go_green_at_home

 

1. Save Money Now.  When it comes to the economics of most home improvements, homeowners spend hours and hours trying to project the return we’ll recoup on the upfront costs of our granite countertops and built-in theater equipment years down the road. And for the most part, the numbers look grim. Except for the basic upgrades that are essential to moving an older home, real estate insiders generally advise homeowners to avoid even trying to find an investment return on home improvements, and to simply execute improvements they can both afford and enjoy in the time they plan to live in the home.
However, many so-called ‘green’ home improvements turn this entire concept on its head. Studies show that utility bills are one of the highest monthly expenses for most households, and that green home improvements can bring those bills down by as much as 20 or 30%.  I did the math – on the average American home’s energy bill of almost $2,000/year, that would represent a savings of $400-$600 – potentially much more if you live in an area with temperature extremes!
If you install a tankless water heater, insulate your pipes and walls or even do something as simple as weather-stripping your doors and windows, you will begin to save money on your utility bills immediately. And, depending on how indulgent you really want to be, that’s cold hard cash you can redirect to the college savings fund, your own retirement accounts, or a tropical adventure.
2. Sell Faster.  Green homes simply sell faster than comparable homes without energy efficient features. Today’s home buyers want to save money (that’s why they’re buying now!) and are willing to prioritize homes that allow them to do this by way of energy efficient systems and upgrades.
The data particularly bears this out when it comes to homes with solar energy systems. The US Department of Energy’s Office of Energy Efficiency & Renewable Energy recently released reported that solar homes sell twice as fast as a home without solar panels – even in a down market. (As an aside, don’t believe the old hype that going solar requires a big investment; in some states, homeowners can sign up for something called ‘solar power service’ and get solar savings without ever having to pay for panels.)
If your home isn’t currently on the market for sale, you might scoff at the notion of a speedy sale as a selfish aim. But if and when the day comes that your personal, career, family and financial plans are hanging in limbo, making the ability to move forward with your life and your vision contingent upon the sale of your home, you’ll understand what I mean!
3.  Boost Your Net Worth.  Not only are buyers willing to bestow a preference on ‘green’ or energy efficient homes, they are willing to pay more for them. And remember – the value of a home at any given time is based on what a buyer would pay for it.
The Appraisal Journal recently published data to this effect: for every $1 green home improvements decreased the property’s annual energy bills, the home’s value increases by $10-$25. That might not seem impressive on such a small scale, but these numbers translate to an increase of $8,000 to $25,000 to the market value of a greened-up 3,000 square foot home.
Same goes for solar homes; Lawrence Berkeley National Laboratory compared solar homes to similar homes without solar panels, and found that a solar system can add around $17,000 to a home’s value.
If you are like the average homeowner, your home may be your largest asset – or your largest liability.  One of very few ways you can reliably bulk up the value of this asset – and your net worth in the process – is to implement any number of green home improvements.  If this is a big motivator for you to go green, talk with an experienced local agent about what green features local buyers most value.
One more thing: think very broadly about what it means to ‘go green’. You could go solar or tankless, install insulation and weatherstripping, convert to low-flow toilets, and shower heads, switch out old aluminum windows for dual-paned – the options are limitless, and vary widely in cost.
4. Look better and live longer. There are green homes, and there are green households. I’m going to make the argument that if, in the process of greening your home, you take the next step and engage in the lifestyle activities that make for a green household, you can lose weight, feel better and possibly even avoid some of the chronic diseases that plague our society.
The green home element of this includes planting a kitchen garden and minimizing the water that is wasted just keeping your lawn green. Then you’ll have a back-yard (or front-yard, for that matter) harvest to reap and eat. Your household garden will attract birds, bees and, if your street is anything like mine, squirrels, deer or wild turkeys – fauna which all participate in the circle of life. (Hakuna matata.)
But maintaining a kitchen garden and implementing other green household practices like taking walks or public transporation may also increase you’re the quality of the air you personally breathe and help you shift the balance of your family’s diet from focusing on meat to the plant-based diet doctors now say minimizes the risk of heart disease and cancer, increasing lifespan. Plant-based, by the by, does not mean vegetarian or vegan; Wikipedia defines a plant-based diet as “an eating pattern dominated by fresh or minimally processed plant foods and decreased consumption of meat.”
If digging and planting is more than you can take on, you can support those who do this for your community on a larger scale and still get the benefits of a plant-based diet by subscribing to a Community-Supported Agriculture (CSA) program or walking to and shopping at your neighborhood farmer’s market on the weekend.
5. Live more comfortably.  In the fifteen years since I moved from my scorching-hot hometown to the very mild climes of the Bay Area, I have developed an issue I call my ‘thermoregulation challenge.’ I’m fine when I go visit my parents or vacay in Arizona, but it’s tough to stay warm at home when dressed like a normal person.  (This explains my penchant for wearing sweaters right around the calendar.)
So, I recently undertook a campaign to stop up all the drafts in my house, and wouldn’t you know it: life got way more comfortable – and fast.Call me a weatherstripping evangelist, but I can think of very few home improvements this inexpensive that make this much of a difference in the comfort level of your life. Drafts, begone!

And this increase in comfort from green home improvements was not a one-off, in my experience. I’d already noticed a major reduction in noise from installing dual-paned windows a few years back. The next thing I have my eye on is swapping out the big old vat of water that I pay to keep warm 24 hours a day for a quake-proof, tankless water-heater.  Sure – the energy-efficiency sounds great. But so does unlimited hot water, no matter how long a shower I take or how many dog baths I give.
I say there’s a reason why so many A-list celebs who are used to living in luxury live green lifestyles. The good deed piece of it makes for great PR, but make no mistake: the green life can also be the good life.

Apr 13 2012

H2O Conserve – 75 water saving tips

H2O Conserve.

Water-Saving Tips Here you’ll find over 75 tips to help you reduce your water footprint. The recommendations on this list will not only help you save water, they will also save you money, even if some tips cost a little money up-front. Remember, these tips are just the beginning. Keep challenging yourself to find other ways to save water every day!

Apr 12 2012

FDA Announces Plan to Regulate Antibiotics Used By The Meat Industry, But Do They Have the Will to Enforce?

FDA Announces Plan to Regulate Antibiotics Used By The Meat Industry, But Do They Have the Will to Enforce? – http://pulse.me/s/85C6j

One of the most disturbing images in Food Inc. was the part when they simulated the growth cycle of a chicken. According to their projections, which were backed by the Food and Drug Administration, chickens grew to full weight in a mere 44 days instead of the normal three month pattern.

After the tremendous amounts of outcry and damning films like Food Inc., the FDA announced that its giving the food industry three years to voluntarily stop using antibiotics to make food-animals grow faster. Can you hear the food industry shaking in their platinum stirrups? Right … I don’t either.

It’s speculated that the FDA enacted this policy to save themselves from the backlash created by the new drug-resistant superbugs, which threaten human health.

According to WebMD, Thirty-five years ago, the FDA issued a formal finding that use of antibiotics should be banned. Consumer groups sued and petitioned the FDA to act on this finding. In December 2011 the FDA withdrew the finding.

Incongruously, The National Pork Producers Council said Wednesday that the FDA “did not provide compelling evidence” that antibiotic use in livestock is unsafe. I’m not sure what planet these people come from but the only reason we have such widespread use of antibiotics is because Congress censured the FDA’s findings in 1977.

Apr 11 2012

6 Tips To Get The Most Out Of Your Cardio Workout

6 Tips To Get The Most Out Of Your Cardio Workout – http://pulse.me/s/841rs

6 Tips To Get The Most Out Of Your Cardio Workout

posted by selfeditor

Wednesday, April 11, 2012 at 3:00 PM

We are pumped to share our favorite stories from FitSugar!

Cardio workouts are important for heart health and are also a must do if you’re trying to slim down. Whether you’re running, swimming, hopping on a bike, or taking a cardio class, incorporate these six tips to get more out of your heart-pumping sessions.

Include sprinting intervals: By alternating between a few minutes at a moderate pace and throwing in bursts at a faster pace, you’ll burn more calories, build endurance, and become faster and stronger. Not to mention, intervals are also proven to reduce belly fat.

Use those arms: Many forms of cardio are all about the legs, so when possible, maximize your cardio time by focusing on working your arms as well. Swing them while running (don’t hold on to the treadmill or elliptical handles), get creative with your arm strokes while in the pool, and don’t forget to use them while in your Zumba or other cardio class instead of resting them by your sides. Lengthen the duration of your workout: Most cardio workouts last between 30 or 45 minutes, so burn more calories by pushing yourself a little longer. Check out how many extra calories five minutes of cardio burns.

Incorporate strength training: The main focus of cardio workouts is to burn calories through high-intensity movement, but you can also use this time to strengthen your muscles. To target the legs and tush, incorporate inclines on your runs, bike rides, and hikes. When in the pool, utilize the resistance of the water to tone your muscles by using webbed gloves.

Do more than two types of cardio a week: In order to build overall body strength and endurance and to prevent repetitive stress injuries, it’s important not to do the same type of cardio all the time, such as running. You’ll get even more out of your cardio workouts if you include at least three different kinds each week.

Make it harder: Aside from adding inclines, find other ways to make your cardio workout more challenging. Stand instead of resting your tush on the seat when on your bike, run with high knees, try the more advanced version of the move your fitness instructor is demonstrating, and do the more intense butterfly stroke instead of the crawl. Remember that compared to the rest of your day, this workout is only a short time, so give it your all.

Apr 11 2012

The Top 10 Fat-Blasting Foods

The Top 10 Fat-Blasting Foods – http://pulse.me/s/84Vj5

Surprisingly, while the usual advice to dieters is to eat less, eating more of certain foods can be the best way to banish blubber. Fighting flab with a fork may sound like magic, but some supercharged foods really do rev up your metabolism and help you burn fat more efficiently, studies show.

What’s more, these fat-blasters do double duty by filling you up while also torching calories as you chew and digest. And all of them are nutritional powerhouses with other documented health benefits beyond weight loss.

So what’s the catch? The metabolic boost is temporary. To permanently amp up your metabolic rate, regular exercise, such as strength training, is a must, since muscles burn more calories than fat does. Eating a few of these fat-burning foods every day, as part of a well-balanced diet, will help keep your metabolic furnace stoked and trim off pounds.

23 Diet Plans Reviewed: Do They Work?

1. Hot peppers. Capsaicin is the natural compound that gives hot peppers their heat; it fires up your metabolism while lowering blood glucose levels. One study reports that eating just one spicy meal, such as a bowl of chili, can boost your metabolism by nearly 25 percent, while another found fat-burning benefits to adding ½ teaspoon of red pepper to meals. Canadian researchers also report that men who ate pepper-packed snacks, plus coffee, burned nearly 1,000 more calories daily than the control group.

2. Chocolate. In delightful news for chocolate lovers, a study of more than 1,000 adults, published in Archives of Internal Medicine, in March found that those who ate chocolate often —and also exercised—had a lower body mass index (BMI) than those who ate it less often.

Chocolate contains antioxidants like epicatechin, which appears to increase the energy-producing elements of body cells. However, the sweet treat is high in calories, so experts advise limiting yourself to an ounce a day or adding unsweetened cocoa powder to your food.

7 Common Myths of Dieting

3. Dairy products. It’s a myth that dairy undermines weight loss. In fact, the opposite is true: A study by University of Tennessee researchers showed that consuming three servings of dairy a day significantly trimmed fat in obese volunteers. If they also cut calories moderately, while sticking with the same amount of dairy, it sped up fat and weight loss.

4. Pine nuts. Noshing on these tasty nibbles boosts satiety hormones that make you feel full and helps keep belly fat at bay. In a 2006 study, overweight women reported a 29 percent drop in desire to eat and a 36 percent drop in subsequent food intake after ingesting fatty acids from pine nuts, compared to a placebo group given olive oil. Two appetite suppressing hormones remained elevated for up to four hours after pine nut oil was consumed.

5. Oranges and grapefruits. The high amount of fiber explains why oranges were the highest ranked fruit on a “satiety index” of filling foods compiled by Australian scientists. A study at the Scripps Clinic in California found that people who ate a half grapefruit with each meal lost nearly four pounds over 12 weeks. Grapefruit also helps your body use insulin more efficiently, keeping blood sugar on an even keel and enhancing calorie burn.

6. Green tea. Drinking four cups of green tea daily helped study participants drop more than six pounds in eight weeks, research published in American Journal of Clinical Nutrition reports. A compound called EGCG in the brew temporarily boosts metabolism. Another study published in the same journal found that fat oxidation increased by 17 percent in men who took green tea extract prior to exercise.

7. Lean chicken, turkey and other proteins. Arizona State University scientists report that people who ate a high-protein diet burned more than double the number of calories in the hours after the meal than did those who ate carbs. A Danish study also found that men who swapped protein for 20 percent of the carbs in their diet amped up their metabolism, torching 5 percent more calories per day. Protein also helps build lean muscle mass so you burn more calories.

8. Water. Not only is water a natural appetite reducer (because it helps you feel full) but drinking it seems to actually speed up weight loss, according to a 2004 study. After drinking about 17 ounces of water, the volunteers’ metabolic rate rose by 30 percent for about 40 minutes. The researchers calculate that boosting your water intake by 1.5 liters per day would torch an extra 17,400 calories a year.

9. Sardines, salmon and tuna. All of these oily fish contain plentiful amounts of heart-healthy omega-3 fatty acids. They appear to boost metabolism by influencing levels of leptin, a hormone that plays a role in regulating whether calories are torched or stored as fat. A diet rich in omega-3 acids has been found to turn up metabolic burn by up to 400 calories per day.

10. Broccoli. Study after study links calcium and fiber to weight loss. Broccoli is loaded with both, along with powerful phytochemicals that protect against illness. One survey found that broccoli is America’s favorite vegetable—and that’s no wonder, given that a cup of cooked broccoli has just 44 calories and ranks as a fat-burning nutritional powerhouse. Research shows that on average, people who eat more fiber have less flab.

Apr 11 2012

5 Myths About Stress, Debunked

5 Myths About Stress, Debunked – http://pulse.me/s/84TMl

Unfortunately, a lot of what passes for common wisdom about stress turns out not to be so wise after all. Watch out for these five common myths.

Top 10 Simple Ways to Leave Stress Behind

Myth: Stress makes you pessimistic and cautious.

Reality: Stress is often associated with bad experiences, so you might think it would bias your thinking in a negative direction. However, a recent article in Current Directions in Psychological Science concluded that the opposite is true: When people are put under stress in studies—for example, by being asked to hold their hand in ice water or give a speech—they begin paying more attention to positive information.

According to the article’s authors at the University of Southern California, this finding has important implications for decision-making in everyday life. For example, let’s say you’re trying to lose weight and deciding whether to have chocolate cake for dessert. After a stressful day, you may be more likely to focus on how good the cake will taste and to discount the unwanted calories it contains. If you’re not aware of this tendency and don’t compensate for it, you might make some decisions you later regret.

Warning Signs of Depression

Myth: Chronic stress is linked to heart disease, not brain disease.

Reality: The relationship between stress and heart disease still isn’t fully understood. But it’s known that chronic stress causes an increase in heart rate and blood pressure that might damage artery walls over time. The risks don’t stop there, however. Stress affects your whole body, including your brain.

One recent line of research suggests that frequent stress may even boost the risk for Alzheimer’s disease. A new study headed by scientists at the University of California at San Diego showed that repeated stress triggered brain changes in mice that were similar to the abnormal clumps of protein seen in the brains of Alzheimer’s patients. The changes were most pronounced in the hippocampus. In humans, this part of the brain plays a key role in memory and is hard hit by Alzheimer’s disease.

10 Healthy Date Ideas

Myth: Stress management is about controlling difficult situations.

Reality: Some situations that give rise to stress are under your control, but many are not. You can’t control bad weather, traffic jams, your boss’s crankiness, a stranger’s rudeness, or an infinitely long list of other situations and events. But that’s okay, because you can manage your reaction to these things, and that’s what many stress management strategies are designed to do.

One way to stop stress is by reappraising a difficult situation as a challenge rather than a threat. For example, when you’re given a tough new assignment at work, you can make a conscious choice to think about it as an opportunity to grow in your job—not a chance to fall flat on your face. A new study showed that this may come more easily if you’re naturally open to new experiences and less easily if you’re prone to anxiety. But it’s a habit of mind that anyone can cultivate with practice.

Myth: A couple of drinks will help you de-stress.

Reality: A study in Alcoholism: Clinical and Experimental Research showed why alcohol doesn’t work very well as a stress relief strategy. In the study, University of Chicago researchers first put men under stress with a public speaking task. Then they gave the men either the equivalent of two drinks of alcohol or a placebo by IV and measured the results. Although alcohol dampened the men’s hormonal responses to stress, it actually prolonged their subjective feelings of tension.

To make matters worse, the same study showed that stress could reduce the pleasant effects of alcohol or increase the craving for more of it. In the real world, this might encourage drinking too much—and that can lead to a whole host of bad choices that only multiply stress.

10 Healthy Date Ideas

Myth: Everyone needs to meditate (or do yoga or take long walks).

Reality: Another way to counter stress is by learning effective ways to relax your body and calm your mind. For example, you might take several deep breaths, go for a walk or bike ride, practice mindfulness or meditation, do yoga or tai chi, call a supportive friend, or spend time in nature. But it’s not a one-size-fits-all solution. The key is finding strategies that suit your personality and lifestyle.

There are a few universal guidelines, however. For optimal stress relief, it’s essential to get regular physical activity and adequate sleep. Recent research suggests that REM sleep—the stage during which dreaming occurs—may be particularly important. In the REM state, emotional memories are reprocessed, but stress hormones are suppressed. This may take some of the edge off painful memories, making it easier to cope the next day.

Apr 10 2012

5 Ways to Avoid Getting Busted for Pot | | AlterNet

5 Ways to Avoid Getting Busted for Pot | | AlterNet.

5 Ways to Avoid Getting Busted for Pot

By Scott Morgan, AlterNet
Posted on April 9, 2012, Printed on April 10, 2012

http://www.alternet.org/story/154845/5_ways_to_avoid_getting_busted_for_pot

 

Each year, close to a million Americans are arrested for possessing marijuana, and many millions more are targeted and searched by police on suspicion of being a marijuana user. It’s an incredible waste of limited law enforcement resources, and the experience of being harassed, arrested, and slapped with a criminal record isn’t exactly getting rave reviews from anyone either. Heck, even cops are getting sick of this idiocy.

I’ve spent several years teaching the public how to deal with police. I’ve heard more than my share of horror stories from people who froze up when confronted by the cops and soon found themselves in the back of a squad car. When that happens, chances are it wasn’t because they hurt someone, but rather, because they possessed a small amount of marijuana.

Now that half the nation is in favor of legalizing marijuana, there is hope that we’ll soon see a day when none of us are placed in handcuffs for having a little pot in our pockets. But until then, those who use marijuana –- whether to treat an illness, or simply as part of a healthy lifestyle –- should have a plan prepared just in case they find themselves in the wrong place at the wrong time.

The following tips are designed to help responsible adults avoid becoming statistics in our nation’s enormous, expensive and embarrassing war on marijuana.

1. Don’t Consent to Searches

This is a pretty straightforward concept, but a lot of people get hung up on worrying how the officer will react. Don’t. Just be cool and keep in mind that agreeing to a search will automatically lead to your arrest if you’re in possession of marijuana. Refusing will often prevent the search, but even it doesn’t, you’ll have a better chance of winning the case once you get to court. 

2. Don’t Let Them Into Your House

If you enjoy marijuana, then you probably don’t want police officers coming inside your house. Unfortunately, cops are quite good at convincing you to let them in. They might make it sound like you don’t have a choice, or simply try to convince you they’re not looking to get anyone in trouble. Whatever they say, your answer should stay the same: No. Unless they have a search warrant, they can’t come in without your permission. Your best move is to politely explain that you’re not letting anyone in without a warrant.

3. Ask if You’re Free to Go

The longer your police encounter lasts, the greater the risk of something going wrong. If you refuse a search, officers will often say, “okay, wait here,” or they might even threaten to “call in the dogs.” What they won’t tell you is that they may not actually have any legal authority to make you stay. Police need evidence (reasonable suspicion) to justify detaining you, and refusing a search doesn’t count.

If you don’t feel like hanging out with the cops, ask if you’re free to go. If they say “yes,” leave immediately. If they say “no,” then you’re being detained and they will need to prove in court that they had a legal reason to detain you. Even if they search you and find marijuana, the fact that you asked to leave before the search will improve your chances in court, because any evidence found during an illegal detention is not admissible. The legal concepts here get a bit complicated, but just remember that after you refuse a search you should also ask if you can leave.

4. Don’t Do Dumb Stuff in Public

When the temptation to put fun before common sense takes over, the consequences can be quick and vicious. Knowing your rights can increase your odds of avoiding trouble, but if officers actually observe you committing a crime, the only tip I can give you is to call a good lawyer. If police see, smell, or hear evidence of criminal activity, that’s all the grounds they need to search and arrest you.

Remember that good herb reeks, literally spilling a cloud of probable cause in every direction. Lighting up in cars, parks, dorms and other exposed areas is just asking for trouble. Some regions are more lenient than others, but don’t push your luck, and don’t assume it’s okay just because you see others doing it. I’ve seen people get popped for pot in Berkeley of all places, so remember there are no drug-war-free zones in America yet. Be cool, and watch your back.

5. Don’t Snitch on Yourself

It’s tempting to think that honesty will win you some points with police. Heck, they’ll even promise to cut you a break in exchange for a straight answer. But coming clean is a mistake you’ll regret seconds later when they order you to put your hands behind your back. Most people don’t think pot is a big deal, so it’s easy for the cops to convince you they don’t care about it either. But it’s their job to bust you for pot, and they’re allowed to lie if necessary to trick you into cooperating. If they didn’t care, they wouldn’t ask.

If police are asking you incriminating questions, just politely tell them you choose to remain silent until you’ve spoken with a lawyer.

This is the most helpful advice I can give for protecting yourself from the tricks police use to bust millions of Americans for marijuana. But remember that knowing your rights and watching your back will only get you so far. Escaping unscathed from a scary police encounter also requires controlling your emotions and remaining calm and cool.

Maintaining a relaxed attitude is the key to pulling off tactics such as refusing searches, asking if you’re free to go, and declining to answer incriminating questions. Even if you do everything right, there’s still a chance you’ll end up in court fighting for your freedom, but your odds of winning will be far greater if you’ve calmly asserted your rights throughout the encounter.

I’d like to hear any strategies I might have missed. What’s your favorite tip for preventing a pot bust?

Scott Morgan is associate director of FlexYourRights.org and co-creator of the film 10 Rules for Dealing with Police.

© 2012 Independent Media Institute. All rights reserved.
View this story online at: http://www.alternet.org/story/154845/

References

http://blog.norml.org/2011/09/19/marijuana-arrests-driving-americas-so-called-drug-war-latest-fbi-data-shows/

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Apr 10 2012

Too much junk food can lead to depression: Study – CBS News

April 7, 2012 11:41 AM

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Too much junk food can lead to depression: Study

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(CBS News) Most Americans love junk food. But a new study finds such foods can do more than expand your waistline – they can also affect your brain.

The study, in the journal Public Health Nutrition, indicates people who regularly eat commercial baked goods like doughnuts and croissants, or fast foods such as pizza, hamburgers and hot dogs, are at greater risk for depression.

In the study, done by Researchers from the University of Las Palmas de Gran Canaria and the University of Granada, researchers looked at nearly 9,000 people for about six years. Participants were asked to report how frequently they ate certain foods – specifically fast foods such as burgers and fries, as well as baked goods.

At the beginning of the study, none of them had been diagnosed with depression, but by the end, almost 500 had depression. Those who ate the most fast food were 51 percent more likely to develop clinical depression than those who ate the least.

Is sugar toxic?

The study’s findings are “really, really shocking,” contributor Dr. Holly Phillips said on “CBS This Morning: Saturday.”

She discussed the research, and suggested foods that might boost moods. To watch the Phillips interview, done by co-hosts Jeff Glor and Rebecca Jarvis, click on the video in the player above.

© 2012 CBS Interactive Inc.. All Rights Reserved.

via Too much junk food can lead to depression: Study – CBS News.

Apr 10 2012

Obesity linked to child disorders

Obesity linked to child disorders – http://pulse.me/s/80D0U

by bbc news

Obesity and diabetes link tochild disorders

Obese women and those with Type 2 diabetes could be increasing their chances of having a child with autism or another development disorder, a US study suggests.

Researchers at the University of California Davis said that high glucose levels during pregnancy could affect brain development in the child.

The Paediatrics study looked at 1,000 children and mothers over seven years.

Diabetes UK said further research was needed.

In California, where the study was carried out, 1.3% of women have Type 2 diabetes and 7.4% have diabetes which developed during pregnancy.

The children in the study were aged between two and five years old and were enrolled between 2003 and 2010.

Among children whose mothers had Type 2 diabetes during their pregnancies, the study found that 9.3% of those children had autism.

And 11.6% of that group of children showed evidence of a developmental disability.

This was nearly twice as high as the 6.4% of children with these problems born to women with no metabolic conditions.

Over 20% of the mothers of children with autism or other developmental disability were obese, compared with 14% of the mothers of normally developing children.

Communication skills

In the US, the study noted that 34% of women of child-bearing age are obese and nearly 9% are diabetic.

Around 29% of the children with autism had mothers with a metabolic condition during pregnancy, such as diabetes, high blood pressure and obesity.

Nearly 35% of the children with another developmental disorder had mothers with metabolic conditions, compared to 19% of children in the control group.

The study also examined the link between hypertension and autism or developmental disorder.

The prevalence of high blood pressure was low for all groups, but more common among mothers of children with autism or developmental disorder, although it was not statistically significant.

When analysing children’s cognitive abilities, the study found that among the children with autism, children of mothers with diabetes did not perform as well as children of non-diabetic mothers in tests of expressive language and communication skills.

And the presence of any metabolic condition was linked to lower scores on all of the tests among children without autism.

The authors say that obesity is a significant risk factor for diabetes and hypertension, and is characterized by increased insulin resistance.

Paula Krakowiak, from the MIND Institute at the University of California Davis, said: “Our finding that these maternal conditions may be linked with neurodevelopmental problems in children raises concerns and therefore may have serious public-health implications.”

Dr Matthew Hobbs, head of research at Diabetes UK, said more research was needed to answer questions not investigated in the study.

“It is important to note that while it does show an association, it does not show that diabetes causes developmental problems.

“We continue to advise that women with diabetes should tell their diabetes health care team if they are planning to become pregnant. They can then work together to make sure they are aware of the steps they should take to help them have a healthy pregnancy.”

Apr 10 2012

Superfoods for People with Diabetes

Superfoods for People with Diabetes – http://pulse.me/s/7WEzL

Superfoods for People with Diabetes

By Christine McKinney, M.S., R.D., L.D.N., C.D.E. Apr 07, 2012

The Foods

I am going to list the ADA’s top 10, and then give my tips on how to use them in your diet.

1. Beans. Beans, such as kidneys, pintos, lentils, and red or black beans, make a great meat substitute. Try making black-bean “burgers,” pasta with lentil sauce (instead of meat sauce), or a ground-bean dip like hummus.

2. Dark green, leafy vegetables. A spinach salad makes a great addition to any meal. And for more variety, try some different greens in your salads. Also try adding kale or collard greens to soups, casserole dishes, rice, or even a smoothie.

3. Citrus fruits. We have so many fruits to choose from, but try to eat at least one citrus fruit each day.

4. Sweet potatoes. Sweet potatoes always make a good substitute for white potatoes because they have a lower glycemic index. Add sweet potatoes to meals, or mix mashed sweet potatoes into the goodies you bake. I even add mashed sweet potatoes to my kids oatmeal, waffles–and macaroni and cheese.

5. Berries. It’s so easy to add fresh or frozen berries to everything, from hot cereal to a salad. And of course, they make great snacks, too.

6. Tomatoes. Tomatoes are so versatile. I like to cook them up on the stove into homemade tomato sauce, which I then use with pasta and homemade pizzas. The second ingredient in most store-bought pasta sauces is high-fructose corn syrup, so make your own and avoid the extra carbs and calories. ]

7. Fish high in omega-3 fatty acids. Salmon, mackerel, lake trout, herring, sardines, and albacore tuna are all fatty fish that are high in omega-3 fatty acids. Omega-3 fatty acids can help you lower triglycerides and increase HDL (good cholesterol)–2 substances found in the bloodstream whose levels are often out of balance in people with diabetes.

8. Whole grains. The first step to getting more whole grains into your diet is to trade out any baked goods made from white flour and exchange them for whole-wheat foods. If you’ve already done that, start to think about using more unprocessed, whole grains such as barley, wild rice, rolled oats, quinoa, and bulgur.

9. Nuts. These make a great snack because they’re low in carbs and high in protein and healthy fats. Nuts, however, are not a low-calorie food, so watch portion sizes. Think about eating 1 ounce of nuts; then read the food label to determine how many nuts make up an ounce.

10. Fat-free milk and yogurt. Milk and yogurt make great snacks, too. And be sure to try Greek yogurt, which provides significantly more protein. Both Greek and American yogurts contain probiotics, which are good for the health of our digestive systems.

Apr 10 2012

Germs: Myths and Facts

Germs: Myths and Facts – http://pulse.me/s/810uG

The next time you back away from someone who sneezes, consider that the person spreading the most germs in the room just might be…yourself.

That’s the word from researchers at UC Berkeley and Yale University. Their study, just published in the journal Indoor Air, found that each of us adds 37 million bacteria to the air for every hour we stay in a room, many of which will linger long after we leave, mingling with dust and germs from new and former occupants.

Floor dust harbored most of the bacteria that study subjects breathed. Americans are believed to spend more than 90 percent of their time indoors, so it’s no surprise that most infectious diseases are spread in a closed space, rather than outdoors. But before you invest in a hazmat suit to wear to your next party, here are more myths and surprising facts about germs:

5 Hidden Dangers in Your Home

Myth or Fact? Toilet seats are the dirtiest places in public bathrooms.

Myth, says Dr. Charles Gerba, author of The Germ Freak’s Guide to Outwitting Colds and Flu. In a recent report for the TV show 20/20, Gerba found that the floor and sanitary napkin machine were the most germ-filled places in ABC News’s own bathrooms.

The sink, door handle and toilet seat—spots that most people expect to be contaminated—were the cleanest, with the least number of bacteria per square inch.

10 Worst Outbreaks in U.S. History

Myth or Fact? The best way to disinfect a kitchen sponge is to zap it in the microwave.

Fact: Microwaving a sponge will kill all of its bacteria, but so will cleaning it in the dishwasher. The U.S. Department of Agriculture’s Agricultural Research Scientists (ARS) tested sponges that had been soaked for 48 hours in a ground beef solution and other germy substances to find the best way to eliminate germs. Soaking sponges in lemon juice, deionized water or a 10 percent bleach solution only killed between 37 and 87 percent of the bacteria, while cleaning them in the microwave or dishwasher both killed more than 99 percent of germs. But if you want to sterilize your sponge in the microwave, beware: a dry sponge can catch fire. Be sure to thoroughly soak your sponge before you nuke it.

Top 5 Medical Tests for 2012

Myth or Fact? Dogs have cleaner mouths than humans.

Myth. Dogs carry more bacteria in their mouths than humans, but their germs aren’t the type that would infect us or make us sick. Still, experts recommend that small children and people with weak immune systems should avoid contact with dog and cat saliva.

Myth or Fact? Double-dipping in the chip dip spreads germs.

Fact. And the type of dip also matters. A 2009 study published in the Journal of Food Safety showed that saliva on chips does contaminate chip dip as a result of double-dipping. However, researchers conducted the experiments on three types of dip—chocolate, cheese and salsa—and initially the salsa tested higher in harmful bacteria. However, after two hours at room temperature, the salsa showed fewer germs than the chocolate or cheese dips.

Myth or Fact? Using hand sanitizers creates drug-resistant superbugs.

Myth. Bacteria become resistant when they are exposed to antibiotics, but hand sanitizers are alcohol-based, and they contain no antibiotics. Therefore, the sanitizers play no part in creating antibiotic-resistant superbugs, reports a recent review of hand sanitizers published in Clinical Microbiology Reviews.

Myth or Fact? The 5-second rule applies; if you pick up dropped food quickly it’s safe to eat.

Myth: Food that spends even two seconds on the floor can pick up salmonella or E. coli bacteria. A high school student tested the theory, first contaminating a floor with E. coli, then dropping cookies and gummy bears onto the surface. Her analysis found that items left on the floor for two seconds or more contained significant levels of E. coli. We all hate to waste food, but if your baby drops food on the floor, toss it out. When a pacifier hits the floor, reach for a clean one until the contaminated “binky” can be washed with soap and hot water.

Myth or Fact? Pool-cleaning chemicals such as chlorine kill the germs that can make you sick.

Mostly fact: Chlorine and other pool-cleaning chemicals kill bacteria that cause illnesses—but not all germs are eliminated immediately. Chlorine does kill most harmful bacteria in minutes, but a few, such as the diarrhea-causing cryptosporidium, can take days to clear away. Swimmers can never be sure when a public pool was last treated, so it’s best to play it safe and avoid getting water in your mouth.

Myth or Fact? In the supermarket, the most germy place is the shopping carts.

Fact: A four-year study by University of Arizona’s Environmental Research Lab found that grocery carts ranked as #3 in the most germ-ridden public surfaces, after playground equipment and armrests in public transportation. What’s more, another analysis found fecal bacteria in 72 percent of the shopping carts tested.

And there are plenty of other places in the grocery where bacteria hide, such as the irrigation systems used to wet down the produce. Germs can breed wherever you see standing water, such as the asparagus containers, so be sure to wash your veggies—and your hands–when you get home.