Boost your brainpower...

The brain requires nutrients just like your heart, lungs or muscles do. But which foods are particularly important to keep our grey matter happy?

Opt for wholegrains

Like everything else in your body, the brain cannot work without energy. The ability to concentrate and focus comes from the adequate, steady supply of energy - in the form of glucose in our blood to the brain. Achieve this by choosing wholegrains with a low-GI, which release glucose slowly into the bloodstream, keeping you mentally alert throughout the day. Opt for 'brown' cereals, wheatbran, granary bread and brown pasta.

Eat oily fish

Essential fatty acids (EFAs) cannot be made by the body and must be obtained through diet. The most effective omega-3 fats occur naturally in oily fish as EPA and DHA. Good sources include linseed (flaxseed) oil, soya bean oil, pumpkin seeds, walnut oil and soya beans. They are good for healthy brain function, the heart, joints and general wellbeing. Oily fish contains EPA and DHA in a ready-made form, which enables the body to use it easily. The main sources of oily fish include salmon, trout, mackerel, herring, sardines, pilchards and kippers. Low DHA levels have been linked to a higher risk of developing Alzheimer's disease and memory loss.

Eat more tomatoes

There is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes, could help protect against the kind of free radical damage to cells which occurs in the development of dementia, particularly Alzheimer's.

Add vitality with vitamins

Certain B vitamins - B6, B12 and folic acid - are known to reduce levels of homocysteine in the blood. Elevated levels of homocysteine are associated with increased risk of stroke, cognitive impairment and Alzheimer's disease. A study of a group of elderly patients with mild cognitive impairment found that after two years of intervention with high doses of B6, B12 and folic acid there was significantly less brain shrinkage compared to a subset given placebo treatment.

Get a blackcurrant boost

Vitamin C has long been thought to have the power to increase mental agility. One of the best sources of this vital vitamin are blackcurrants.

Pick up pumpkin seeds

Just a handful of pumpkin seeds a day is all you need to get your recommended daily amount of zinc, vital for enhancing memory and thinking skills.

Bet on broccoli

A great source of vitamin K, which is known to enhance cognitive function and improve brainpower.

Sprinkle on sage

Sage has long had a reputation for improving memory and although most studies focus on sage as an essential oil, it could be worth adding fresh sage to your diet too.

Go nuts

A study published in the American Journal of Epidemiology suggests that a good intake of vitamin E might help to prevent cognitive decline, particularly in the elderly. Nuts are a great source of vitamin E along with leafy green vegetables, asparagus, olives, seeds, eggs, brown rice and wholegrains.

Brainpower supplements

Although research linking diet and dementia is still in its infancy, there are a few important relationships between nutrients and brain health that are worth exploring. Having a nourishing, well rounded diet gives our brain the best chance of avoiding disease. If your diet is unbalanced for whatever reason, you may want to consider a multivitamin and mineral complex and an omega-3 fatty acid supplement to help make up a few of the essentials. If you are considering taking a supplement it is best to discuss this with a doctor or qualified healthcare professional.

10 Diet Secrets for Lasting Weight Loss Success

As strange as it might sound, it seems that losing weight is actually easier than keeping it off. Studies show that many dieters are able to lose weight -- but before long, they return to old eating habits and the extra weight returns. Sometimes, they end up even heavier than when they started.

The challenge, experts say, is to sustain a healthier lifestyle forever without the reward of seeing the numbers on the scale go steadily down, or continually hearing compliments about your new body.

To maintain a weight loss, you must accept that this is your new lifestyle of eating healthy and being physically active, says Pamela Peeke, MD, author of Fight Fat After 40 andBody for Life for Women. Some of the rewards you can focus on at this point might include getting off medications, lowering your blood pressure, sleeping better, and feeling energized.

Don't think of your weight loss efforts as dieting, but rather as shifting into a new gear in which you're adopting small, realistic lifestyle changes, suggests Elisa Zied, MS, RD, author of Feed Your Family Right.

"If you can't continue the behavior after you have lost the weight, don't bother -- because if it is not sustainable, it is a recipe for weight regain," says Zied, herself a successful loser.

Secrets of Long-Term Weight Loss

So exactly how do successful losers -- all those people we've seen on reality shows and in magazine articles - beat the odds to avoid regaining?

More than a decade ago, researchers James Hill, PhD, and Rena Wing, PhD, set out to answer that question. They initiated the National Weight Control Registry (NWCR), which tracks the habits of more than 6,000 people who have lost at least 30 pounds and kept it off for more than a year. (The average participant has lost about 70 pounds and has kept it off for six years.)

Hill and Wing learned that these successful losers tended to share several habits:

1. They follow a relatively low fat, calorie-controlled diet. "Controlling portions [and] eating foods high in water, like soups and vegetables, can make it easier to control calories," says American Dietetic Association spokeswoman Bonnie Taub-Dix, MA, RD. If you also limit the variety of foods you eat, you can simplify your diet and make it easier to not overeat. Zied cautions to choose your calories wisely; don't waste them on foods you don't love.
2. Whether it's Monday, Saturday, or a holiday, successful dieters follow a consistent pattern of eating from day to day. This establishes a routine, and even though there is room for splurges, this set eating plan is the cornerstone of their success. Since everyone needs a special treat once in awhile, Dix suggests planning your splurges in advance.
3. Successful weight loss maintainers eat frequently, every 3 to 4 hours, or 4 to 5 times a day. Hunger is the Achilles heel of any dieter, and frequent eating helps you control your blood sugar and manage your appetite. "And don't forget to drink plenty of water or unsweetened beverages, because thirst is sometimes confused with hunger and extra fluids can help take the edge off your appetite," says Dix.
4. They start the day with breakfast. This is an essential step to get your engine going and to help you perform better in the boardroom or at the gym. Breakfast doesn't have to be anything fancy, either. "Enjoy a bowl of high-fiber, whole-grain cereal with fruit and non-fat dairy for a great meal that will last for hours," suggests Zied.
5. They exercise for 60 minutes each day. Most successful losers are walking11,000-12,000 steps, or the equivalent of 5.5-6 miles per day. For those in midlife who now find that it's now harder to lose weight and keep it off, Peeke suggests increasing intensity during your walks. "Stop looking in the past at what used to work," she says. "In order to achieve and maintain weight loss, you have to add in intensity to mobilize the fat." So add some hills, do some speed intervals, or do whatever it takes to boost your heart rate a little more.
6. Successful losers get on the scale regularly, whether it's daily, every other day, or weekly. "Everyone has their own formula of how many pounds it takes to trigger tightening the belt," says Zied. She personally allows herself 2-3 pounds to play with. When the scale goes up beyond that number, she steps up her activity and curbs her calories.
7. Members of the Registry limit television watching to about 10 hours per week -- about one-third of the typical American habit. This gives them more time to exercise, and no doubt reduces mindless munching in front of the tube.

In addition, Taub-Dix and Zied add these habits to the list:

8. Don't beat yourself up about your weight or about slip-ups; instead, engage in positive self-talk. "Being negative or feeling guilty is counterproductive," says Dix. "Talk to yourself in a positive manner, like a psychotherapist, not like the Wicked Witch."
9. Keep in mind, Dix says, that the weight loss or maintenance plan that has worked for your friend or co-worker might not be the best approach for you: "It is not about the diet, but about what works best for you because there is no right or wrong way."
10. Lose weight slowly. This approach is more realistic and gives dieters the chance to gradually settle into their new lifestyle and weight. "When you do it slowly, you can stop focusing on the numbers on the scale and work on changing your eating habits, improving your lifestyle, and [adapting] to the new way of life," says Zied.

Healthy Eating tips for kids....

Chicken Salad

Nutritious and delicious FOOD

A healthy and delicious Linguine with White bean Puttanesca and mixed melon with honeyed ricotta. Bobbi also provided some great advice on out to keep your meals quick, easy, and nutritious as we enter the busy back-to-school season.

Linguine with White Bean Puttanesca

Ingredients:

6 ounces of whole wheat linguine

1 tablespoon olive oil

1 onion, chopped

3 garlic cloves, minced

1 teaspoon dried oregano

¼ teaspoon dried red pepper flakes

1 (14.5 ounce) can diced tomatoes

12 pimiento-stuffed olives, sliced

1 tablespoon drained capers, chopped

1 (15.5 ounce) can small white beans, rinsed and drained

¼ teaspoon salt

2 tablespoons chopped fresh parsley

Instructions:

1)      Cook linguine according to package directions, omitting salt if desired; drain and place in large serving bowl.

2)      Meanwhile, heat oil in large skillet over medium-high heat.  Add onion, garlic, oregano and crushed red pepper flakes; cook, stirring occasionally, until onion softens, 2-3 minutes.  Stir in tomatoes, olives, and capers; simmer, stirring occasionally, until sauce thickens, 6-7 minutes.  Add beans and salt; cook until heated through, about 1 minute.

3)      Pour beans and sauce over linguine, sprinkle with parsley and serve at once.

Mixed Melon with Honeyed Ricotta

Ingredients:

2 cups fat-free ricotta cheese

1 tablespoon + 1 teaspoon honey

2 teaspoons vanilla extract

¼ teaspoon ground nutmeg

4 cups cubed cantaloupe

4 cups cubed honeydew

4 cups cubed watermelon

¼ cup toasted wheat germ

RICHMOND, Va – Weight Watchers representative Bobbi Caldwell dished up a healthy and delicious Linguine with White bean Puttanesca and mixed melon with honeyed ricotta. Bobbi also provided some great advice on out to keep your meals quick, easy, and nutritious as we enter the busy back-to-school season.

Know and protect against bacteria, viruses and infection

Safe our Life from  viruses and infection....

Germs live everywhere. You can find germs (microbes) in the air; on food, plants and animals; in soil and water — on just about every other surface, including your body.

Most germs won't harm you. Your immune system protects you against infectious agents. However, some germs are formidable adversaries because they're constantly mutating to breach your immune system's defenses. Knowing how germs work can increase your chances of avoiding infection.

Infectious agents: From bacteria to worms

Infectious agents come in a variety of shapes and sizes. Categories include:

Bacteria

Viruses

Fungi

Protozoa

Helminths

Understanding infection vs. disease

There's a difference between infection and disease. Infection, often the first step, occurs when bacteria, viruses or other microbes that cause disease enter your body and begin to multiply. Disease occurs when the cells in your body are damaged — as a result of the infection — and signs and symptoms of an illness appear.

In response to infection, your immune system springs into action. An army of white blood cells, antibodies and other mechanisms goes to work to rid your body of whatever is causing the infection. For instance, in fighting off the common cold, your body might react with fever, coughing and sneezing.