Crispy Chicken Fingers Recipe

Makes 4 Servings

Ingredients
12 ounces skinless, boneless chicken-breast halves
1 egg, slightly beaten
1 tablespoon honey
1 teaspoon prepared mustard
2 cups cornflakes, finely crushed
Dash of black pepper

1. Preheat oven to 450 degrees F. Cut chicken into 3-by-3/4-inch strips. In a shallow dish, combine egg, honey, and mustard. In another dish, stir together cornflake crumbs and pepper.

2. Dip chicken strips into the egg mixture; roll in crumb mixture to coat. Arrange chicken strips on an ungreased baking sheet.

3. Bake about 12 minutes, or until outsides are golden and chicken is no longer pink.

Nutrition facts per serving: 212 calories, 23g protein, 23g carbohydrate, 3g fat (1g saturated), 0g fiber

Healthy Dipping Sauces

Ditch the standard ranch dressing and stir up one of these low-cal sauces.

1/4 cup Dijon mustard + 1 teaspoon honey = Homemade Honey Mustard

1/4 cup ketchup + pinch chili powder = Kicked-Up Ketchup

1/2 cup fat free pain yogert + fresh lime + fresh cilantro = Zesty mock  Sour Cream

1/2 cup low-fat mayo + 1 teaspoon dried dill + 1 teaspoon garlic powder = Spiced Mayo

Thought For The Day

Know the Dangers and Health Effects of Soda Consumption

Dr. Mercola’s Comments:

I’ve been warning readers of the dangers of soda since I started this site, well over a decade ago. Since then, science has caught up; now definitively showing the profound health risks of this popular beverage.
Amazingly, as of 2005, white bread was dethroned by soft drinks as the number one source of calories in the American diet! I keep repeating that statistic because I find it so incredible. According to recent statistics, Americans consume close to 50 billion liters of soda per year, which equates to about 216 liters, or about 57 gallons per person. That equates to a staggering amount of sugar!
Play-By-Play of what Happens in Your Body when You Drink a Soda

Soda is on my list of the five absolute worst foods and drinks you can consume.  The video above offers a compelling illustration of why I make this claim.

In it, reporter Yunji DeNies drinks a 20-ounce glass of cola, which contains the equivalent of 16 teaspoons of sugar in the form of high fructose corn syrup (HFCS). This is nearly three times the maximum daily sugar intake recommended by the American Heart Association.

HFCS typically contains a mixture of 45 percent glucose and 55 percent fructose (although recent investigations have found that many brand-name sodas actually contain 65 percent fructose!).

Once ingested, your pancreas rapidly begins to create insulin in response to the sugar. The rise in blood sugar is quite rapid. Here’s a play-by-play of what happens in your body upon drinking a can of soda:

• Within 20 minutes, your blood sugar spikes, and your liver responds to the resulting insulin burst by turning massive amounts of sugar into fat.
• Within 40 minutes, caffeine absorption is complete; your pupils dilate, your blood pressure rises, and your liver dumps more sugar into your bloodstream. As you could see in the report above, DeNies’ blood glucose level was 79 at the outset of the experiment, and after 40 minutes it had risen to 111!
• Around 45 minutes, your body increases dopamine production, which stimulates the pleasure centers of your brain – a physically identical response to that of heroin, by the way.
• After 60 minutes, you’ll start to have a blood sugar crash, and you may be tempted to reach for another sweet snack or beverage.

As I’ve discussed on numerous occasions, chronically elevated insulin levels (which you would definitely have if you regularly drink soda) and the subsequent insulin resistance is a foundational factor of most chronic disease, from diabetes to cancer.

Fructose Turns into Fat Far Faster than Other Sugars, and Fats

Lately, the media has finally begun reporting on the science of fructose, which clearly shows it is far worse than other sugars.

Fructose is processed in your liver, and unlike other sugars, most of it gets shuttled into fat storage. This is why fructose is a primary culprit behind obesity—far more so than other sugars. According to the news report above, drinking two bottles of soda per day can make you gain a pound of fat per week!

Aside from the weight gain, eating too much fructose is linked to increased triglyceride levels. In one study, eating fructose raised triglyceride levels by 32 percent in men! Triglycerides, the chemical form of fat found in foods and in your body, are not something you want in excess amounts.

Intense research over the past 40 years has confirmed that elevated blood levels of triglycerides, known as hypertriglyceridemia, puts you at an increased risk of heart disease.

Meanwhile, one of the most thorough scientific analyses published to date on this topic found that fructose consumption not only leads to insulin resistance but also decreases leptin signaling to your central nervous system. Leptin is responsible for controlling your appetite and fat storage, as well as telling your liver what to do with its stored glucose.

When your body can no longer “hear” leptin’s signals, weight gain, diabetes and a host of related conditions may occur. So, as you can see, fructose contributes to poor health through a number of mechanisms…

What Else is in Soda?

Before you grab that next can, take a look at some of the major components found in most sodas:

High fructose corn syrup: When you eat 120 calories of glucose, less than one calorie is stored as fat. 120 calories of fructose, on the other hand, results in 40 calories being stored as fat. Consuming fructose is essentially consuming fat! The metabolism of fructose by your liver creates a long list of waste products and toxins, including a large amount of uric acid, which drives up blood pressure and causes gout. Fructose also interferes with your brain’s communication with leptin, resulting in overeating.	Benzene. While the federal limit for benzene in drinking water is 5 parts per billion (ppb), researchers have found benzene levels as high as 79 ppb in some soft drinks, and of 100 brands tested, most had at least some detectable level of benzene present.
About 150 empty calories, most of which will turn into fat	Phosphoric acid, which can interfere with your body’s ability to use calcium, leading to osteoporosis or softening of your teeth and bones.
Between 30 to 55 mg of caffeine, which can cause jitters, insomnia, high blood pressure, irregular heartbeat, elevated blood cholesterol levels, vitamin and mineral depletion, breast lumps, birth defects, and perhaps some forms of cancer.	Aspartame: This chemical is used as a sugar substitute in diet soda. There are over 92 different health side effects associated with aspartame consumption including brain tumors, birth defects, diabetes, emotional disorders and epilispsy/seizures.
Artificial food colors, including caramel coloring, which has recently been identified as carcinogenic. The artificial brown coloring is made by reacting corn sugar with ammonia and sulfites under high pressures and at high temperatures. This produces the chemicals 2-methylimidazole and 4-methylimidazole, which have been found to cause lung, liver and thyroid cancer in lab rats and mice.	Tap Water: I recommend that everyone avoid drinking tap water because it can carry any number of chemicals including chlorine, trihalomethanes, lead, cadmium, and various organic pollutants. Tap water is the main ingredient in bottled soft drinks.
Sulfites. People who are sulfite sensitive can experience headaches, breathing problems, and rashes. In severe cases, sulfites can actually cause death.	Sodium benzoate, a common preservative found in many soft drinks, which can cause DNA damage. This could eventually lead to diseases such as cirrhosis of the liver and Parkinson’s.

Health Effects of Soda Consumption

After looking at the list above, is it any wonder that a number of studies have now linked soda consumption with obesity and related health problems?

One such independent, peer-reviewed study published in the British medical journal The Lancet found that 12-year-olds who drank soft drinks regularly were more likely to be overweight than those who didn’t. In fact, for each additional daily serving of sugar-sweetened soft drink consumed during the nearly two-year study, the risk of obesity jumped by 60 percent!

As mentioned earlier, soda clearly elevates your insulin levels, and elevated insulin levels are the foundation of most chronic disease. Not only does drinking just one soda per day increase your risk of diabetes by 85 percent, it also increases your risk of:

• Heart disease
• Cancer
• Arthritis
• Osteoporosis
• Gout
• Non-alcoholic fatty liver disease (NAFLD)

One of the Simplest Ways to Radically Improve Your Health

By now you probably know what that is…

Quit drinking soda.

Eliminating soft drinks is one of the most crucial factors to address many of the health problems you or your children suffer. Again, this is because normalizing your insulin levels is one of the most powerful physical actions you can take to improve your health and lower your risk of disease and long-term chronic health conditions.

Pure water is a much better choice, or if you must drink a carbonated beverage, try sparkling mineral water with some lime or lemon juice.
Or find single packets that are aspertame free to flavor your water.
Take a pro active approach and find beverages that you emjoy and  do not infiltrate your body with unwanted chemicals!!

Thought For The Day

A Cherokee Legend

An old Cherokee is teaching his grandson about life. "A fight is going on inside me," he said to the boy.
"It is a terrible fight and it is between two wolves. One is evil - he is anger, envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego." He continued, "The other is good - he is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion, and faith. The same fight is going on inside you - and inside every other person, too."
The grandson thought about it for a minute and then asked his grandfather, "Which wolf will win?"
The old Cherokee simply replied, "The one you feed."
The Choice is yours...Have a great day...Unless you have other plans!

Remember,Reflect,Honor.

8 Ways to Motivate Yourself

Often the problem with goals is not setting them, but sticking to them. If you can stick with a goal for long enough, you’ll almost always get there eventually. It just takes patience, and motivation. Motivation is the key, but it’s not always easy, day in and day out, to find that motivation.
The best motivation, then, is a way for you to really want something, to get excited about it, to be passionate about it. Remember that, as there are many other types of motivation (especially negative), but in my experience, this is the kind that works the best.
There is only so long that you can go trying to motivate yourself to do something you don’t like to do, something you don’t want to do. But if you find ways to really want to do something, you can sustain your effort for much, much longer.
What follows is a guide to motivation from Leo Babauta
8 Ways to Motivate Yourself From the Beginning
It’s important to start out with the right motivation, because a good start can build momentum that you can sustain for a long time. If you start out right, you have a much better chance of succeeding. Here are some tips for starting out:
1. Start small
Don’t start out big. Start out with a ridiculously easy goal, and then grow from there. If you want to exercise, for example, you may be thinking that you have to do these intense workouts 5 days a week. No — instead, do small, tiny, baby steps. Just do 2 minutes of exercise. I know, that sounds wimpy. But it works. Commit to 2 minutes of exercise for one week. You may want to do more, but just stick to 2 minutes. It’s so easy, you can’t fail. Do it at the same time, every day. Just some crunches, 2 pushups, and some jogging in place. Once you’ve done 2 minutes a day for a week, increase it to 5, and stick with that for a week. In a month, you’ll be doing 15-20. Want to wake up early? Don’t think about waking at 5 a.m. Instead, think about waking 10 minutes earlier for a week. That’s all. Once you’ve done that, wake 10 minutes earlier than that. Baby steps.
Too many people start with too many goals at once, and try to do too much. And it saps energy and motivation. It’s probably the most common mistake that people make. You cannot maintain energy and focus (the two most important things in accomplishing a goal) if you are trying to do two or more goals at once. It’s not possible — I’ve tried it many times. You have to choose one goal, for now, and focus on it completely. I know, that’s hard. Still, I speak from experience. You can always do your other goals when you’ve accomplished your One Goal.
2. One goal
Too many people start with too many goals at once, and try to do too much. And it saps energy and motivation. It’s probably the most common mistake that people make. You cannot maintain energy and focus (the two most important things in accomplishing a goal) if you are trying to do two or more goals at once. It’s not possible — I’ve tried it many times. You have to choose one goal, for now, and focus on it completely. I know, that’s hard. Still, I speak from experience. You can always do your other goals when you’ve accomplished your One Goal.
3. Examine your motivation
Know your reasons. Give them some thought … and write them down. If you have loved ones, and you are doing it for them, that is more powerful than just doing it for self-interest. Doing it for yourself is good too, but you should do it for something that you REALLY REALLY want to happen, for really good reasons.
4. Really, really want it
This is essentially the same as the above tip, but I want to emphasize it: it’s not enough to think it would be cool to achieve something. It has to be something you’re passionate about, something you’re super excited about, something you want deeply. Make sure that your goal meets these criteria, or you won’t stick with it for long.
5. Commit publicly
None of us likes to look bad in front of others. We will go the extra mile to do something we’ve said publicly. For example, when I wanted to run my first marathon, I started writing a column about it in my local daily newspaper. The entire island of Guam (pop. 160K) knew about my goal. I couldn’t back down, and even though my motivation came and went, I stuck with it and completed it. Now, you don’t have to commit to your goal in your daily newspaper, but you can do it with friends and family and co-workers, and you can do it on your blog if you have one. And hold yourself accountable — don’t just commit once, but commit to giving progress updates to everyone
6. Get excited
Well, it starts with inspiration from others (see above), but you have to take that excitement and build on it. For me, I’ve learned that by talking to my wife about it, and to others, and reading as much about it as possible, and visualizing what it would be like to be successful (seeing the benefits of the goal in my head), I get excited about a goal. Once I’ve done that, it’s just a matter of carrying that energy forward and keeping it going.
7. Build anticipation
This will sound hard, and many people will skip this tip. But it really works. It helped me quit smoking after many failed attempts. If you find inspiration and want to do a goal, don’t start right away. Many of us will get excited and want to start today. That’s a mistake. Set a date in the future — a week or two, or even a month — and make that your Start Date. Mark it on the calendar. Get excited about that date. Make it the most important date in your life. In the meantime, start writing out a plan. And do some of the steps below. Because by delaying your start, you are building anticipation, and increasing your focus and energy for your goal.
8. Print it out, post it up
Print out your goal in big words. Make your goal just a few words long, like a mantra (”Exercise 15 mins. Daily”), and post it up on your wall or refrigerator. Post it at home and work. Put it on your computer desktop. You want to have big reminders about your goal, to keep your focus and keep your excitement going. A picture of your goal (like a model with sexy abs, for example) also helps.
Missed part one of the personal goal series? 5 tips to pick the right goals
Presented  to Peers By Mark R. Resource Used :
 http://jeroen-de-flander.com/8-ways-to-motivate-yourself-from-the-beginning-personal-goals-series-23

Thought For the Day..

Find Creative ways  to work physical Activity in Everyday!!

Mental Health Awareness

Whether you're dealing with everyday stress or living with a mental health condition, such as depression, bipolar disorder, or an anxiety disorder, using some self-help strategies can help you clear your mind and improve your self-esteem. In coob Douglas area call 770422-0202 for starting your wellnTaking care of your emotional health is as important as taking care of your physical body. If your emotional health is out of balance, you may experience high blood pressure, ulcers, chest pain, or a host of other physical symptoms. ess plan today! practice Integrated health care practices  daily

 

If you want things to change, you can't do things the same way. - Patricia Falanga, author & seeker

  Here are  tips to lift your spirit.

Grow your circle of friends. "It's very important that you have a support group of friends and family," Gardere says. "You need people whom you can talk to about your problems — people who will listen to you when you need to get things off your chest — so that you know you're not alone in whatever it is."

Learn more. "Knowledge is power," Gardere says. If you have a problem, learn whatever you can about the issue or the health condition you're facing. The more you know, the less you will fear what might happen, Gardere says.

Get moving. Any form of exercise that you enjoy will do. "Regular exercise works as a good partner for people who are on medication," Gardere says. Exercise also works well for people who have mild or moderate depression and don't need to be on medication. Think of it as a great tool for stress management.

Develop a passion. Everyone should have at least one hobby, Gardere says, whether it's taking care of plants, collecting antiques, or listening to music. You should do something that brings you some real joy — a passion that's all yours and that no one can take from you. Having a hobby and taking pride in it is a great way to boost self-esteem.

Eat and drink in moderation. Alcohol can be a good stress reducer, but you must indulge in extreme moderation, Gardere says. The same advice applies to indulging in food. You can eat what you want and enjoy it as long as you eat smaller portions and get regular exercise, he says. Maintaining a healthy weight is important for your physical and your emotional health.

Meditate or practice yoga. These types of activities are effective for stress management. Meditation is a focused form of guided thought. Yoga and tai chi, while movement-oriented, are also proven stress busters. Other stress-reducing techniques include deep breathing and progressive muscle relaxation. If you're unsure of how to get started, take a class and learn how to practice on your own for 30 minutes, three times a week.

Manage your time. If you make a schedule and set goals for yourself for the week, "you'll be more on top of your days, and when you're more on top of your days, you're more on top of your life," Gardere says. As you cross off the tasks on your to-do list, you will feel a sense of accomplishment which will help reduce stress, he adds.

Get enough sleep. "People who get a good night's sleep wake up with more energy and tend to be more productive," Gardere says. If you are overly tired, every task and responsibility can seem exaggerated, and even small problems will feel like big ones.

Learn to say no. If you try to do more than you can handle, you will only end up frustrated and stressed out. If someone asks you to do something you absolutely can't do, say no. At the very least, ask for help. And if you can't do it, explain why kindly but firmly.

Nurturing your mind is as important as nurturing your body, and it will make you better able to handle whatever life throws at you. However, if your emotional problems are serious and you can't seem to shake them yourself, or if you're having issues with anxiety or depression, it's very important that you see a mental health professional and get help,.

NAMI;You may also call our Information Helpline:
        1 (800) 950-NAMI (6264)

Addiction To 'Food Highs' Linked To Depression By Study

As rates of obesity-related diseases soar, researchers are focusing their attention on why we love our food so much.

Researchers affiliated with the University of Montreal Hospital Research Centre (CR-CHUM) suggest that rich foods may cause similar chemical reactions in the brain to illicit drugs.

In a study published by the International Journal Of Obesity, researchers Stephanie Fulton and Sandeep Sharma reveal these ‘food high’s could ultimately lead to depression as the 'come-downs' take their toll.
Data shows that obesity is associated with increased risk of developing depression, but we have very little understanding of the neural mechanisms and brain reward patterns that link the two," Fulton said, in a statement.

"We are demonstrating for the first time that the chronic consumption of palatable, high-fat diets has pro-depressive effects."

See Also: Saturated Fat Linked To Cognitive Decline and Poor Memory
High Sugar Diet ‘Sabotages Learning, Memory And Cognitive Skills'

The research team used mice to evaluate the relationship between food rewards and resulting behaviour and emotions.

Mice that have been fed a higher-fat diet exhibited signs of being anxious, such as an avoidance of open areas, and of being depressed, such as making less of an effort to escape when trapped, the study reported.

The mice also had higher levels of cortisone in the body, a hormone associated with stress, and their brain chemistry had been altered.

Fulton and her team are part of a research network that is working together to address the biological reasons for obesity and its related diseases, such as cardiovascular diseases, type 2 diabetes, some cancers, and of course depression.

"Although popular culture jokes about these illnesses and even mocks the people who are suffering, obesity is a serious and major public health issue that already affects hundreds of millions of people. As a society, we must avoid creating stigma and discriminating against obese and depressed people," Fulton said.

"With regards to research, it is urgent that we identify the molecules and neural pathways involved in obesity and obesity-related illnesses."
Resource: http://www.huffingtonpost.co.uk/2012/05/23/health-food-highs-depression-obesity_n_1538576.html
Healthy Diet menu:
http://nutrition.about.com/od/diets/ht/samplemenu1.htm

Anger management: 10 tips to tame your temper

Keeping your temper in check can be challenging. Use simple anger management tips — from taking a timeout to using "I" statements — to stay in control.

Do you find yourself fuming when someone cuts you off in traffic? Does your blood pressure go through the roof when your child refuses to cooperate? Anger is a normal and even healthy emotion — but it's important to deal with it in a positive way. Uncontrolled anger can take a toll on both your health and your relationships.
For every minute you remain angry, you give up sixty seconds of peace of mind. – Ralph Waldo Emerson.              

Ready to get your anger under control? Start by considering these 10 anger management tips.

No. 1: Take a timeout

Counting to 10 isn't just for kids. Before reacting to a tense situation, take a few moments to breathe deeply and count to 10. Slowing down can help defuse your temper. If necessary, take a break from the person or situation until your frustration subsides a bit.

No. 2: Once you're calm, express your anger

As soon as you're thinking clearly, express your frustration in an assertive but nonconfrontational way. State your concerns and needs clearly and directly, without hurting others or trying to control them.

No. 3: Get some exercise
Physical activity can provide an outlet for your emotions, especially if you're about to erupt. If you feel your anger escalating, go for a brisk walk or run, or spend some time doing other favorite physical activities. Physical activity stimulates various brain chemicals that can leave you feeling happier and more relaxed than you were before you worked out.

No. 4: Think before you speak

In the heat of the moment, it's easy to say something you'll later regret. Take a few moments to collect your thoughts before saying anything — and allow others involved in the situation to do the same.
No. 5: Identify possible solutions
Instead of focusing on what made you mad, work on resolving the issue at hand. Does your child's messy room drive you crazy? Close the door. Is your partner late for dinner every night? Schedule meals later in the evening — or agree to eat on your own a few times a week. Remind yourself that anger won't fix anything, and might only make it worse.

No. 6: Stick with 'I' statements

To avoid criticizing or placing blame — which might only increase tension — use "I" statements to describe the problem. Be respectful and specific. For example, say, "I'm upset that you left the table without offering to help with the dishes," instead of, "You never do any housework."
No. 7: Don't hold a grudge

Forgiveness is a powerful tool. If you allow anger and other negative feelings to crowd out positive feelings, you might find yourself swallowed up by your own bitterness or sense of injustice. But if you can forgive someone who angered you, you might both learn from the situation. It's unrealistic to expect everyone to behave exactly as you want at all times.

No. 8: Use humor to release tension

Lightening up can help diffuse tension. Don't use sarcasm, though — it can hurt feelings and make things worse.

No. 9: Practice relaxation skills

When your temper flares, put relaxation skills to work. Practice deep-breathing exercises, imagine a relaxing scene, or repeat a calming word or phrase, such as, "Take it easy." You might also listen to music, write in a journal or do a few yoga poses — whatever it takes to encourage relaxation.

No. 10: Know when to seek help
Learning to control anger is a challenge for everyone at times. Consider seeking help for anger issues if your anger seems out of control, causes you to do things you regret or hurts those around you. You might explore local anger management classes or anger management counseling. With professional help, you can:

• Learn what anger is
• Identify what triggers your anger
• Recognize signs that you're becoming angry
• Learn to respond to frustration and anger in a controlled, healthy way
• Explore underlying feelings, such as sadness or depression

Anger management classes and counseling can be done individually, with your partner or other family members, or in a group. Request a referral from your doctor to a counselor specializing in anger management, or ask family members, friends or other contacts for recommendations. Your health insurer, employee assistance program (EAP), clergy, or state or local agencies also might offer recommendations.
Resource: Mayo Clinic  http://www.mayoclinic.com/health/anger-management/MH00102/NSECTIONGROUP=2

Hope and Help : Its' a Phone Call Away

15 Myths and Facts About Suicide and Depression

Who's at the greatest risk, why, and when they are most likely to be vulnerable.

Lynne Peeples

 Depression is more common than AIDS, cancer, and diabetes combined, and nearly 400,000 people attempt suicide in the U.S. every year.
But even though it's a common and serious problem, many people don't know that much about depression and suicide——including who's at the greatest risk, why, and when they are most likely to be vulnerable.
Here are 15 myths and facts about depression and suicide.
Suicides peak during holidays
Myth
"There is a time of year when suicides are more common," says Marcia Valenstein, MD, research scientist at the Department of Veterans Affairs Health Services Research & Development Service. "But it's not when everyone thinks."
Most people think the winter holidays are a risky time, but suicides are lowest in December and peak in the spring.
It's not clear why, but it could be due to changing levels of natural light. "It could be that they have more energy to attempt suicide," says Dr. Valenstein, who is also an associate professor of psychiatry at the University of Michigan Depression Center, in Ann Arbor.

Suicide rates climb with altitude
Fact
The greater the elevation of a person's home, the higher the risk of suicide, according to a recent study. Suicide rates are about 70 percent higher in regions 2,000 meters in elevation, for example, compared to at sea level.
The effect appeared to hold even after researchers accounted for risk factors such as greater gun ownership and lower population density.

Most suicide attempts fail
Fact
Fortunately, only 1 in every 25 attempts actually results in death, according to the CDC.
To further lower that rate, Dr. Valenstein suggests "taking away the means."
"Make sure people you're concerned about don't have stockpiles of meds or access to guns," she says. "You want to make it difficult for them to enact a persistent suicidal thought."
Suicide is more common than in the past
Myth
Suicide rates in the U.S. have remained relatively constant over the past several decades, and may even have slightly decreased.
Still, youth between the ages of 15 and 24 are more than twice as likely to commit suicide today compared to 50 years ago. And, worldwide, suicide rates have increased by about 60% in the last 45 years, according to the World Health Organization.
Treatment cuts suicide risk
Fact
"There are not a lot of ways to prevent suicide at this point," says Dr. Valenstein. "But successful treatment of any underlying psychiatric disorder is very important and can reduce suicidal thoughts, particularly among older people."
She adds that a popular concern that antidepressants can actually raise the risk of suicide among patients under the age of 25 is most relevant during the first few weeks of therapy.
"If you successfully treat depression," notes Dr. Valenstein, "suicidal ideation declines."
Read More:http://health.msn.com/health-topics/depression/articlepage.aspx?cp-documentid=100275163

 Are you in crisis? Call 1-800-273-TALK
 Suicide and Bullying:http://www.sprc.org/sites/sprc.org/files/library/Suicide_Bullying_Issue_Brief.pdf

Stress Management: Reducing Stress by Being Assertive

Poor communication is one of the biggest causes of stress at work and home. Being unable to talk about your needs, concerns, and frustrations can create stress. Being assertive helps you communicate without causing stress to yourself and others. Assertiveness is a skill that you can learn and put into practice.

Key Points

• Assertive communication means speaking up for yourself in a thoughtful, tactful way. Being assertive helps you express yourself about things that matter to you. This reduces stress by helping you feel more in control of a situation.
• Assertive communication can strengthen your relationships, reducing stress from conflict and providing you with social support when facing difficult times. A polite but assertive ‘no’ to excessive requests from others will enable you to avoid overloading your schedule and promote balance in your life. Assertive communication can also help you handle difficult family, friends and co-workers more easily, reducing drama and stress.

• Tips:

  1. Make sure your body reflects confidence: stand up straight, look people in the eye, and relax.
  2. Use a firm, but pleasant, tone.
  3. Don’t assume you know what the other person’s motives are, especially if you think they’re negative.
  4. When in a discussion, don’t forget to listen and ask questions! It’s important to understand the other person’s point of view as well.
  5. Try to think win-win: see if you can find a compromise or a way for you both get your needs met.
  6. Clarify....Make sure you leave having accomplished all parties being  "in the know".

Read More :http://stress.about.com/od/relationships/ht/howtoassert.htm

Practice Healthy Kidney Care

Take care of your body. It's the only place you have to live. Jim Rohn

 When on Medications , it is important  to practice healthy care of  your kidneys.
Most people with kidney disease are not aware of their condition. If you have diabetes, talk to your doctor about getting tested for kidney disease. Keep kidneys healthy by controlling your blood sugar and blood pressure.
Kidney disease damages your kidneys, preventing them from cleaning your blood as well as they should.

This damage can cause wastes to build up in your body and lead to other health problems, including heart disease, anemia, and bone disease.

Chronic kidney disease eventually can cause kidney failure if it is not treated.

If you do have the disease, it's important to be diagnosed early. Treatment can slow down the disease, and prevent or delay kidney failure. Because chronic kidney disease often develops slowly and with few symptoms, many people with the condition don't realize they're sick until the disease is advanced and requires dialysis. Blood and urine tests are the only ways to tell if you have chronic kidney disease.

Tips for Keeping Your Kidneys Healthy

Steps to help keep your kidneys healthy include the following:

• Keep blood pressure below 130/80 mm/Hg.
• Stay in your target cholesterol range.
• Eat less salt and salt substitutes.
• Eat healthy foods.
• Stay physically active.
• Take your medications as prescribed.

If you have diabetes, take these steps, too:

• Meet blood sugar targets as often as you can.
• Have an A1c test at least twice a year, but ideally up to four times a year. An A1c test measures the average level of blood sugar over the past three months.

If your blood pressure is high, check it regularly and get it under control to make sure your kidneys remain healthy. Talk to your doctor about medicines to lower your blood pressure.

Helping to prevent type 2 diabetes is another important step in preventing kidney disease. Recent studies have shown that overweight people at higher risk for type 2 diabetes can prevent or delay the onset of the disease by losing 5 to 7 percent of their body weight, or 10 to 14 pounds for a 200-pound person. You can do that by eating healthier and getting 150 minutes of physical activity each week (1).
http://www.cdc.gov/Features/WorldKidneyDay/
Read more: http://www.cdc.gov/Features/WorldKidneyDay/

Alcohol Abuse and Dependence - What Increases Your Risk

People don't drink to become alcoholic. And many people drink alcohol throughout their lives without a problem. Why do some people abuse alcohol and become dependent on it, while others don't?
Certain things make an alcohol problem more likely. These are called risk factors.
Risk factors include:²

• Genes. People with alcohol problems often have a family history of alcohol abuse and dependence.
• Being male. A man is 3 times more likely to develop problems with alcohol than a woman is.
• Early use. The younger you were when you first started drinking alcohol, the higher your risk for developing alcohol problems later as an adult.
• Mental health. If you have mental health problems, such as depression, post-traumatic stress disorder (PTSD), bipolar disorder, schizophrenia, or anxiety disorders, you are more likely to use alcohol.
• Use of other substances. You are more likely to abuse alcohol if you abuse other things, such as tobacco, illegal drugs, or prescription medicines.
• Environment. If you live in an area where alcohol is easy to get, people drink a lot, or heavy drinking is accepted as part of life, you are more likely to drink.
• Friends. Your friends may influence you to drink by directly urging you to or by drinking when you're around them.
• Problems with others. You may be more likely to drink when you are having problems in your family or with friends.
• Not having purpose or satisfaction in your life. If you have no activities that give you a sense of purpose, you may be more likely to drink.

Just because you have risk factors for alcohol problems doesn't mean you'll have a drinking problem. A person with many risk factors won't always develop alcoholism. And a person with no risk factors can become dependent on alcohol.  GET HELP, GET HEALTHY!
ALCOHOL ABUSE HELP INFORMATION: http://health.msn.com/health-topics/addiction/alcohol-abuse
 More Info and 800 number; http://www.allaboutcounseling.com/crisis_hotlines.htmhttp://blog.samhsa.gov/2012/05/22/national-prevention-week-prevent-illicit-drug-use-and-prescription-drug-abuse/

Substance Abuse = Mental Health Abuse

Effects of Marijuana on Mental Health:

• Many studies have been suggested that marijuana or
  K2 is the root cause of many mental disorders.
• Several studies have documented marijuana’s link with symptoms of schizophrenia and report that it is an independent risk factor for schizophrenia.
• Heavy marijuana users are almost seven times more likely than non-users to be diagnosed with schizophrenia later in life.
• A recent study found that that the earlier the use of marijuana (age 15 vs. age 18), the greater the risk of schizophrenia.
• A study based on data from the National Household Survey on Drug Abuse found that teenagers 12 to 17 who smoke marijuana weekly are three times more likely to have thoughts of committing suicide.
• Studies show that marijuana use during adolescence increases the risk of psychotic disorders in adulthood.
• A study published in 2005 found that regular use of marijuana may double the risk of developing psychotic disorders and that marijuana causes chemical changes to the brain.
• Some research shows that marijuana use can precede symptoms of depression. Girls (ages 14-15) who used marijuana daily were five times more likely to face depression at age 21

 Many people see marijuana as a harmless substance and think as a better substitute to other forms of smoking. But, studies show that the potential chemical THC (delta-9-tetrahydrocannabinol), present in marijuana adversely affects human brain and mental health. And secondly studies show that regular marijuana use can not only aggravate already existing mental illness, but that it may proceed, or act as a catalyst, in mental health problems.

What are the short-term dangers of smoking marijuana on mental health?

• Impaired memory and inability to learn
• Difficulties in thinking, problem solving, and perfuming
• Distorted Perception
• Anxiety disorders or feelings of paranoia
• Impaired judgment

What are the long-term dangers of smoking marijuana on mental health?

• It can increase risk of depression, suicidal thoughts as a result of regular marijuana use, even among people with no prior history of a disorder.
• It can increase the risk of acute toxic psychosis and panic attacks.
• It increases the risk of developing uncontrollable aggressiveness.
• It may badly disrupt the nerve cells in the part of the brain where memories are formed.
• Long term use of marijuana can cause schizophrenia. Schizophrenia is a chronic, severe, and disabling brain disorder.
• There is evidence of increased risk for schizophrenia in later years in some teens who smoke marijuana.

 More Info and 800 number; http://www.allaboutcounseling.com/crisis_hotlines.htmhttp://blog.samhsa.gov/2012/05/22/national-prevention-week-prevent-illicit-drug-use-and-prescription-drug-abuse/
 Read More: http://smoking.ygoy.com/effects-of-marijuana-on-mental-health/

National Underage Drinking Prevention Day

To learn More about the prevention of Underage Drinking:

https://www.stopalcoholabuse.gov/default.aspx

Dr. Oz’s 7-Layer Fat-Fighting Dip

Ingredients

4 cups shredded lettuce

3 medium ripe avocados mashed and mixed with 2 tbsp lemon juice

1 1/2 cup Greek yogurt mixed with 1 package low-sodium taco seasoning mix

1 can black beans

3 medium diced tomatoes

2 cans sliced olives

8 oz 2% cheddar cheese



Directions

Starting with the lettuce on the bottom of a bowl, add each layer on top of the next, ending with sprinkling the cheese on top. Alternate one celery stick with each whole grain chip to cut your calories in half.
This dip is perfect for a party or healthy snacking. The avocado it contains is a healthy fat that regulates blood sugar to control cravings, while the black beans contain fiber to keep you full. By swapping sour cream for Greek yogurt, you’ll save roughly 200 calories per cup – so you can dig in guilt-free!        

National Prevention Week

For More Information :http://www.samhsa.gov/

Assert Yourself!

Processed Food Linked to Depression

A DIET heavy in processed and fatty food increases the risk of depression, according to British research published on Monday. Researchers at University College London also found that a diet including plenty of fresh vegetables, fruit and fish could help prevent the onset of depression.

By: Esther

A DIET heavy in processed and fatty food increases the risk of depression, according to British research published on Monday. Researchers at University College London also found that a diet including plenty of fresh vegetables, fruit and fish could help prevent the onset of depression.

They compared participants Ð all civil servants Ð who ate a diet largely based on "whole" foods with a second group who mainly ate fried food, processed meat, high-fat dairy products and sweetened desserts.

Taking into account other indicators of a healthy lifestyle such as not smoking and taking physical exercise, those who ate the whole foods had a 26 per cent lower risk of depression than those who ate mainly processed foods.

People with a diet heavy in processed food had a 58 per cent higher risk of depression. The researchers put forward several explanations for the findings, which are published in the British Journal of Psychiatry.

Firstly, the high level of antioxidants in fruits and vegetables could have a protective effect, as previous studies have shown higher antioxidant levels to be associated with a lower risk of depression.

Secondly, eating lots of fish may protect against depression because it contains high levels of the sort of polyunsaturated fatty acids, which stimulate brain activity.

And they said it was possible that a "whole food" diet protects against depression because of the combined effect of consuming nutrients from lots of different types of food, rather than the effect of one single nutrient.

The researchers concluded: "Our research suggests that healthy eating policies will generate additional benefits to health and well-being, and that improving people's diet should be considered as a potential target for preventing depressive disorders."

The study was carried out on 3,486 people with an average age of 55, who worked for the civil service in London. Each participant completed a questionnaire about their eating habits, and a self-assessment for depression.

Resource:  http://www.experiencefestival.com/wp/article/processed-food-linked-to-depression

Mental Health Month Blog Party 2012 – Round Up

Today, May 16,  is Mental Health Month Blog Party 2012

Click Here to learn more about this Special Day!

Blog on!

-Please leave your comment on what you think about this great event-

May is Stroke Awareness Month

 Every 40 seconds someone in the United States has a stroke
Stroke is the fourth leading cause of death in the U.S.
 

Recognizing stroke symptoms can be easy if you remember to think FAST.

 

F= Face           Ask the person to smile. Does one side of the face droop?

A=Arms          Ask the person to raise both arms. Does one arm drift down?

S= Speech      Ask the person to repeat a simple phrase. Does it sound slurred?

T=Time            If you observe any of these signs, then it's time to call 9-1-1.     

 Healthy lifestyle choices may reduce risk of stroke:http://www.news-medical.net/news/20120516/Healthy-lifestyle-choices-may-reduce-risk-of-stroke.aspx

6-Flavor Slimming Breakfast Sundae

Ingredients
1/4 cup of oats
1/4 cup freshly ground flax seeds
1/4 cup sesame seeds
20 crushed almonds
2 tbsp raisins, chopped dates or prunes.
1 1/2 cup 2% yogurt
1 banana sliced
1 cup berries, frozen or fresh if in season (blackberries, blueberries, or raspberries)
Mint for garnish
Pinch of ginger & salt

Directions
Mix the dry ingredients together.
Use 2 parfait glasses or your favorite see-through cups.
Layer 2 tablespoons, each of yogurt, dry ingredients mixture, bananas and berries.
Repeat layers until glass or cup is full.
Garnish, with mint, add a pinch of ginger & salt.
Resource: http://www.doctoroz.com/videos/6-flavor-slimming-breakfast-sundae

Stop Smoking - It Can Worsen Depression and Bad Moods

Just when we thought there were enough cancer, heart disease and stroke reasons to stop smoking, comes another research finding that should help convince smokers to dump the habit. A new UK study has discovered that cigarettes can make depression worse in people who smoke. The research has also revealed that long-term nicotine addiction can deplete the brain of natural mood-boosting chemicals. This addiction, which some say is harder to beat than coming off heroin, seems to actually act the opposite way to anti-depression drugs. The study found that all too often, people who suffer from anxiety and other mental disorders mistakenly use smoking as self-medication, when, in fact, it is directly contributing to their bad moods and depression.
Up to 90% of smokers who quit smoking by cold turkey, go back to cigarettes in the first three months of quitting. Many people addicted to nicotine make five or more attempts to quit, before they are successful. A key mistake that many make is to turn to alcohol to replace cigarettes, which is like jumping from the frying pan into the fire because alcohol causes its own well known serious health problems. Others use the excuse that they will gain weight if they give up cigarettes, when research shows that smokers normally will not gain more than 10 pounds when they quit cigarettes.
There are many way to approach quitting....A good action step to your overall health.

Article Source: http://EzineArticles.com/611037
Quit  smoking  article: http://www.mayoclinic.com/health/nicotine-craving/SK00057

Happy Mother's Day!

Instilling Hope..Where to Start.

One of the biggest challenges in recovery is being able to instill hope.  Hope is the motivator for any and all action steps.  So, how do we unleash this most valuable tool?

In my 35 years of experience working with all disability or ability groups, as I like to call them, I have found that if you want to see that little light of hope, it must be accompanied with a tangible empowerment skill.  No matter how small, the connection to any possibility of empowerment is the start of letting the 'hope' in.

There is truth in the following statement:  “Thoughts become words and words become actions".

I believe that the first place we start with instilling hope is to make a connection with people and the next order of business is to join with them and help them to develop empowerment tools that start the positive thought process.

A quote from Jim Rhon: "Ideas can be life-changing.  Sometimes all you need to open the door is just one more good idea. "

All goals are achieved because you thought about it;  visualized it; and then from these thoughts ,you are able to plan action steps to achieve it.   Most people who experience hopelessness, can't get past negative automatic thoughts...... or "nats" as they have been referred to.  I believe that teaching, ‘re framing’ these thoughts is the first  empowerment tool that  starts to teach/show, the  person that there may be another way to view their situation.

It is only with a positive "view” that hope begins to take on a life of its own.  If I can see it, I can believe it principle.

 CATS means Catching Automatic Thoughts Swiftly... Teach to challenge and re-frame all negative thoughts.

Once we get the thoughts more positive, then we can instill other action skill steps that empower.

For example; if a person is suffering from extreme anxiety, it is not helpful to just tell them about  anxiety management ...but  rather  teaching  them an actual  intervention that  assist  them is  empowerment...giving  them the  empowerment to know that they can have an  impact for their  well-being.Show them that walking may be a useful tool,teach them the relaxation response. Explain that too much sugar and caffeine and  diet may be a trigger ect. ect. All these skills are skills they can implement, focus on and make a positive impact on their wellness. When you teach skills, you invite participation. Life is not a spectator sport, and there is no chance to change the game if your not playing. 

      There is nothing as hopeless as the feeling, that you have no voice or control.Education and action step skills teaching is empowerment and it is what opens the window to hope. When   people can learn to empower themselves, to have management tools to improve their thoughts, they can then also have empowerment tools to support whole health and start to feel better.  To be Able to implement skills that support whole health recovery promote hope, and change. In summary:  Engage, educate and help redirect thoughts to the positive and then help to implement empowerment action steps.

We have to provide skill power until the person can then implement the motivation, support of others, discipline and 

will-power.

"If someone is going down the wrong road, he does not need motivation to speed him up.  What he needs is education to turn him around.” - Jim Rhon
Louise P. Sterling C.P.R.P.
5/12/2012