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Improve your

odd

Oppositional Defiant Disorder

untreated hearing loss exercise techniques

Reflexology

Immune System children’s

health

flushots what you should know!

Benefits of

Laughter


take roughly a week for this to happen. In the mean time, you will get the flu.

flushots what you should know!

Your immune system fights infection by producing antibodies. Think of your immune system as a large memory storage unit. Within this memory storage unit is a list of which antibodies have successfully fought and killed different forms of infection. When new infections are introduced to your body your immune system searches this list to locate antibodies. When you get a flu shot, you are introducing a new strain of influenza virus to your body. The purpose is to force your body to fight against the virus. But what you should realize is that the flu shot contains the flu. This means when you get this shot, you will get the flu. Your body will start to produce the necessary antibodies to fight and kill this virus. Unfortunately it will

What is good in regards to getting this shot is that once your body produces these antibodies, it will remember which antibodies to produce should you get the flu again. However, realize that this will only occur if you contract this specific strain of influenza virus. You are not protected against any other strain of influenza virus other than the one for which you received the shot. When the CDC makes the decision to distribute these flu shots they consider the three most popular strains of influenza viruses. These three are the only ones distributed. If you contract any other strain, yes, you will get sick and no, you are not protected. These flu shots are not guaranteed protection against the influenza virus. They are merely a precaution to aid in preventing it. You should still take all necessary precautions. Wash your hands frequently. Cover sneezes and coughs with a tissue. Try to avoid other people who you know are sick with the flu. Take Vitamin C, Vitamin E, beta carotene, zinc, and selenium.

Will going out with wet hair will make you sick? According to studies, you will not catch any more colds going outdoors with wet hair than you will if it is dry. In fact, these studies show that it is not the cold that actually causes an individual to catch a cold. The common cold is transferred from one person to another by airborne pathogens. It is these pathogens or germs that cause the spread of the common cold. You can catch the common cold from touching a surface that was touched by an infected person also. To prevent contamination you should wash your hands frequently with antibacterial soap, avoid individuals with colds, and cover your coughs and sneezes. Spray surfaces that are used often with Lysol disinfectant spray.

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How to Improve your

Immune System Reduce Your Stress - Some stress can be a good thing. It’s your body’s way of preparing for a challenge, such as giving a presentation. But a steady stream of stress can be bad for your health. Studies show it can even weaken your immune system your body’s system for fighting disease and illness. Reduce your stress by avoiding whatever stressors you can. Take the time to relax and do things you enjoy. Get A Pet - Studies have found that having a pet can help reduce blood pressure, lower cholesterol levels, and improve heart health. One study showed that having a dog can help improve immune system development and may reduce the risks of allergies in children. Build A Strong Social Network - We all know friends are important, but strong social ties can also have a big effect on your health. A recent study found that people with strong relationships were 50% more likely to survive than those with poor social ties. To broaden your social network, try volunteering, taking a class, or joining a group that interests you. And be sure to nurture the bonds you already have. Keep A Positive Attitude - Positive thoughts can give your immune system a healthy boost. To increase your optimism, take time to savor the things you enjoy, look for the silver lining in difficult situations, and try not to dwell on negative thoughts. Be grateful for what you have. Avoid Empty Calories - Processed foods such as fast foods, snack foods, candy, and soda don’t provide much in the way of vitamins, fiber, or other nutrients. Instead, choose nutrient-rich foods such as vegetables, fruits and whole grains. Keep Your Body Moving - One simple way to strengthen your immune system is by exercising. Getting regular exercise can also reduce stress and help lower your risk of osteoporosis, heart disease, and certain types of cancer. You get the most benefit when you exercise at a moderate level a few times a week. Kick The Nicotine Habit - Here’s another reason to give up smoking - it weakens your immune system. According to the U. S. Surgeon General, even low levels of exposure to tobacco can cause health problems, including heart attack, stroke, and asthma. Wash Your Hands - One of the easiest ways to help your immune system fight illness is to wash your hands regularly. Be sure to use soap and clean running water, and wash for at least 20 seconds. If you don’t have access to soap and water, use an alcohol-based hand sanitizer that has at least 60% alcohol. Get a Good Night’s Sleep - Without enough sleep, your immune system may not have the resources it needs to fight off illness. Most adults need about seven to nine hours of sleep each night.

fruitcake with realfruit What You Will Need:

• 1-sixteen ounce can dark sweet cherries • 1 cup peaches • 1 cup of pecan pieces • 1 cup walnuts • 2 cups of sugar • 2 teaspoons baking powder • 1 teaspoon of ground cloves • 2 cups of orange juice • 8 eggs • Fruit glaze of your choice

• 2-fifteen and ¼ can of pineapple • 1 cup of apple chunks • 1 cup hazelnuts • 6 cups of all purpose flour • 4 teaspoons of salt • 2 teaspoons of nutmeg • 1 teaspoons of ground ginger • 1 cup of salad oil • ½ cup of light Karo syrup

How to Prepare Your Real Fruitcake: Preheat your oven to 275 degrees. In a large bowl combine all purpose flour, salt, sugar, baking powder, nutmeg, cloves, and ginger and mix well. Add eggs, orange juice, salad oil, and Karo syrup. Mix until smooth. Add all fruits and nuts stirring well after each item. Line your two bread pans with aluminum foil. Grease the inside of these pans with salad oil. Fill each pan 2/3 full with this fruitcake batter. Bake your cakes at 275 degrees for two and ½ hours. Cover the cakes with aluminum foil after the first hour to prevent excessive browning. Once your cakes cool remove them from the pans. Glaze these fruitcakes with a fruit glaze of your choice.

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Benefits of Laughter Research has shown that the health benefits of laughter are far-ranging. While more studies need to be done, studies so far have shown that laughter can help relieve pain, bring greater happiness, and even increase immunity. The propensity for laughter and a sense of humor are a couple of the signature strengths one can possess. Some of the many benefits of laughter are: 1.

It increases the level of health-enhancing hormones like endorphins, and neurotransmitters. Laughter also increases the number of antibody-producing cells and enhances the effectiveness of T cells, which means a stronger immune system, as well as fewer physical effects of stress.

2.

A good belly laugh exercises the diaphragm, contracts the abs and even works out the shoulders, leaving muscles more relaxed afterward. It even provides a good workout for the heart.

3.

Laughter connects us with others. Just as with smiling and kindness, most people find that laughter is contagious; so if you bring more laughter into your life, you can most likely help others around you to laugh more, and realize these benefits as well. By elevating the mood of those around you, you can reduce their stress levels, and perhaps improve the quality of social interaction you experience with them, reducing your stress level even more.

You can get more laughter in your life with the following strategies: 1.

There is no shortage of opportunities from the entertainment world, both at the theater and in the aisles of your local video store, as well as at home with T. V. comedies. While wasting your time watching something marginally funny may actually frustrate you, watching truly hilarious movies and shows is an easy way to get laughter into your life whenever you need it.

2.

Instead of complaining about life’s frustrations and woes, try to laugh about them. If something is so frustrating or depressing it’s ridiculous, realize that you could look back on it and laugh. Think of how it will sound as a story you could tell your friends, and then see if you can laugh about it now. With this attitude, you may also find yourself being more lighthearted and silly, giving yourself and those around you more to laugh about. Approach life in a more mirthful way and you’ll find you’re less stressed about negative events, and you’ll achieve the health benefits of laughter.

3.

Last but not least........Fake It until You Make It. Just as studies show the positive effects of smiling occur whether the smile is faked or real, fake laughter also provides the benefits mentioned above. The body can’t distinguish between “fake” laughter that you just start doing on purpose, and “real” laughter that comes from true humor, the physical benefits are exactly the same, and the former usually leads to the latter anyway. So smile more and fake laughter; you’ll still achieve positive effects, and the fake merriment may lead to real smiles and laughter.

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healthy facts • Women have a better sense of smell than men. • The human brain has the capacity to store everything that you experience. • When you take a step, you are using up to 200 muscles. • Your ears secrete more earwax when you are afraid than when you aren’t. • The adult human brain weighs about 3 pounds. • Lack of water is the #1 trigger of daytime fatigue. • Our right lung takes in more air than our left lung. • Stress can result in more headaches as a result of the body rerouting blood flow to other parts of the body. • Men are twice as likely to be binge drinkers as women. • Dieters who sleep more take off more fat than those who sleep less. • Wearing headphones for an hour increases the bacteria in your ear 700 times. • Our eyes are always the same size from birth, but our nose and ears never stop growing. • It takes approximately 12 hours for food to entirely digest. looking for great offers and freebies in your neighborhood - visit localsupersavings.com • ©2012 health and longevity magazine • 1-800-345-6994


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pain back! in the

Low back pain can affect a patient anywhere below the ribs and above the legs. The lower back is the connection between the upper and lower body. It bears most of the body’s weight and is easily injured when you lift, reach or twist.

Low back pain is often caused by overuse, strain, or injury. For instance, people often hurt their backs playing sports or working in the yard, being jolted in a car accident, or lifting something too heavy. Aging plays a part too. Your bones and muscles tend to lose strength as you age, which increases your risk of injury. In some people, low back pain is the result of arthritis, broken vertebrae (compression fractures) caused by bone loss (osteoporosis), or illness. Often doctors don’t really know what causes low back pain however, it is more likely to become long-lasting (chronic) if you are under stress or depressed. Most low back pain can get better if you stay active, avoid positions and activities that may increase or cause back pain, use ice, and take nonprescription pain relievers when you need them. When you no longer have acute pain, you may be ready for gentle strengthening exercises for your stomach, back, and legs, and perhaps for some stretching exercises. Exercise may not only help decrease low back pain, but it may also help you recover faster, prevent re-injury to your back, and reduce the risk of disability from back pain. Exercises to reduce low back pain are not complicated and can be done at home without any special equipment. It is also important that you don’t let the fear of pain keep you from trying gentle activity. Too little activity can lead to loss of flexibility, strength, and endurance, and then to more pain. Exercises that may help reduce or prevent low back pain include: Aerobic exercise conditions your heart and other muscles, maintains health, and speeds recovery. Strengthening exercises, focusing on your back, stomach, and leg muscles. Stretching exercises keep your muscles and other supporting tissues flexible and less prone to injury. Before you commit to any type of regular exercise program, it is always a good idea to consult your doctor to make sure you are on the right path. looking for great offers and freebies in your neighborhood - visit localsupersavings.com • ©2012 health and longevity magazine • 1-800-345-6994

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Almost everyone has low back pain at one time or another. The good news is that most low back pain will go away in a few weeks with some basic self-care. If your pain is severe or lasts more than a couple of weeks, you should see your doctor.


protein diet

Protein gives us the energy to get up and go and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and are essential for maintaining cells, tissues, and organs. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily. The following are guidelines for including protein in your healthy diet :

Try different types of protein. Whether or not you are a vegetarian, trying different protein sources such as beans, nuts, seeds, peas, tofu and soy products, will open up new options for healthy mealtimes. • Black beans, navy beans, garbanzos, and lentils are good options. • Nuts such as almonds, walnuts, pistachios, and pecans are great choices. • Soy products such as tofu, soy milk, and veggie burgers are great for a change • Avoid salted or sugary nuts and refried beans. Downsize your portions of protein. Most people in the U. S. eat too much protein. Try to move away from protein being the center of your meal. Focus on equal servings of protein, whole grains, and vegetables. Focus on quality sources of protein, like fresh

fish, chicken or turkey, tofu, eggs, beans or nuts. When you buy meat, chicken or turkey, try choosing meat that is free of hormones and antibiotics. Black beans are extremely high in cholesterol lowering fiber. They also are comparable to grapes and cranberries for their anti-oxidant properties. When eaten with whole grains, such as brown rice, they make a virtually fat-free complete protein. Listed below is a recipe for Bean Burgers which is fast, easy and healthy all rolled into one: Ingredients : • 1 16 oz. can of black beans, mostly drained and mashed until smooth • 1 egg beaten • 1/2 cup bread crumbs • 1/4 cup onion, chopped • 1/4 cup low-fat cheese • Dash of salt • 1/2 tsp. cumin (optional) Directions:

1. 2.

3. 4. 5.

Mix all ingredients together Form into patties and place on a slightly greased cookie sheet (or onto a frying pan or skillet) Broil (or fry) until one side is brown and slightly crisp Carefully flip and broil (or fry) the other side until it is also brown and crisp Enjoy with all the usual hamburger fixings!

foods that improve digestion Symptoms, such as, constant bloating, belching and abdominal discomfort are all signs of an unhealthy digestive tract. They are also symptoms of serious digestive conditions and diseases. If you are suffering from any of these symptoms, there are five specific foods that will relieve your discomfort. These foods will in turn improve your digestion vastly.

manganese, Vitamin C, and Vitamin B6. Both potatoes are also known for treating various forms of ulcers and inflammatory bowel disease or IBS.

Red beets and their leafy stems are known for preventing constipation. These vegetables contain large quantities of both magnesium and potassium. Their stems are a great source of iron, calcium, and beta carotene. By ingesting these nutrients, you will maintain a healthy digestive tract. This will also smooth muscle fibers which control bowel movement producing contractions.

Avocados contain fifteen grams of fiber per serving. It is considered one of the most fiber rich of all fruits. These fruits consist of monounsaturated fats. They are the only fruits that consist of this level of healthy raw fats.

When preparing red beets, it is best to use a method known as stemming. By stemming, you will cut the greens off completely at the roots. Wash these greens carefully with cool water. You will then peel the skin from these beets and slice them into small slices. You should prepare your beets in a steamer. Steam your beets until tender, and then place the greens into the steamer. Steam the greens until they become soft. Sweet potatoes and Yukon gold potatoes are a great source of fiber. However, in order to receive an adequate amount of fiber, it is best to prepare these potatoes unpeeled. Leaving the skins on the potatoes will allow these potatoes to absorb their fiber and other nutrients. These potatoes are complex carbohydrates rich in

Note: If you are diagnosed with diverticulosis or any form of diverticular disease, you should avoid russet potatoes. Russets have a higher content of starch, and they are known to irritate diverticula.

Studies show that ingesting these healthy raw fats is important in maintaining a healthy digestive tract. These fats stimulate healthy the function of your gall bladder, liver, and pancreas. They also provide an environment necessary to convert beta-carotene in to Vitamin A. Vitamin A is necessary to maintain a healthy mucosal lining within your GI tract. Whole oats and grains consist of soluble fiber. These foods are rich in thiamin, phosphorous, manganese, and selenium. They also contain tiny amounts of foliate, Vitamin E, zinc, and copper. Note: If you have allergies to gluten you should avoid the following: wheat, rye, oats, and barley.

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Thejoyof

meditation

Meditation is a way of relaxation and a path to enlightenment. If we dissolve our attachment to the outside world and bring our minds to rest, well-being, positivity and enlightenment (inner happiness) will be our reward. All negativity vanishes; we think positively again and suddenly we can live in the light. We see the positive in the world in our fellow man, and in ourselves. We are in harmony with ourselves and our lives. The following will guide you on your meditation journey: 1.

Prepare - Sit in your meditation seat (cross-legged, heel seat, chair, etc.) and in your meditation posture, i.e. back erect, put your hands on your legs or on your lap. Have your eyes closed; breathe in and out; calm down and relax.

2.

Stop Thinking - Stop all thoughts for one to three minutes....rest and relax.

3.

Use Yoga as a Model - Put your hands together in your lap. Visualize yourself as a Buddha or Goddess. Move your toes a little and think the mantra: I go the way of peace; I live in peace.

4.

Visualize the cosmos around us, a universe full of stars - Make large circles with your arms and think: “I take things the way they are. I let go of my false desires. I live in the unity of the cosmos. I flow positive with my life.”

5.

Question - You can now ask a question. Think about your life. What are your goals? What is your way of a wise life? Meditate on your questions. Listen to the answer inside. What does your inner wisdom say? What answers your inner wisdom? You can feel the answer. Let the answer appear in you and think the answer several times as a mantra.

6.

Say the Mantra - Put your hands in your lap. Keep your back straight and your stomach relaxed. Bring your mind completely to rest. Think the mantra “Om” in your head, chest, abdomen, legs and feet. Think in the earth and in the entire cosmos: “Om Shanti, Om Peace.....”

7.

Again, stop thinking - Stop every thought for a minute. When thoughts come, always push them away. Relax completely, slacken your body. Peace and harmony are within you.

8.

Be positive - Go forth positively in your day knowing that the light is with you.

In conclusion, try to stay in a calm, relaxed mood while doing these exercises so the muscles are relaxed and more flexible for the exercises. Burning a candle or listening to relaxing music can help.

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THE BEST

VITAMIN’S FOR SENIORS

MemoryFood

As you may know, whole grains and fruits which are both fiber rich aid in the prevention of diabetes. Diabetes, like Alzheimer’s disease, can lead to devastating memory loss. This is one reason you may hear doctors and nutritionists promote adequate intake of fiber rich foods. According to these studies the top foods that improve memory include: blueberries, black currant, cantaloupe, sweet potatoes, asparagus, and kale. By increasing blood circulation, boosting energy, and improving body temperature these foods actually improve your memory by promoting an increase of brain function. More of these fiber rich foods to consider include: red cabbage, radishes, cherries, strawberries, and watermelon. Foods that contain polyunsaturated fats also improve memory. These foods include any variety of fish, olive oils, and even flax oil. If you consume at least two of these products a week, you will vastly improve your memory. These polyunsaturated fats aid the brain to function through normal parameters. These parameters aid in keeping you focused. It is recommended that you include these foods in your diet. Life can become hectic at times and maybe you just do not have the time to eat right. If this is the case, you can always take supplements. Intake the recommended daily allowance of Vitamins B6, Vitamin B12, flax oil or seed, and some olive oil when possible. If you have a busy day, consider placing a small amount of flax seed in your yogurt in the morning. Or even consider adding olive oil to your dinner entrees. With these additions to your diet, you will increase your brain power and memory significantly, keeping you focused.

Vitamins: Vitamin B6 is necessary to regulate proper mental functions and to enhance mood. Vitamin D is known to lower the risk of bone fractures and preserve bone density. This is essential especially, if there is a family history of osteoporosis. Vitamin C will not only boost the immune system, but it will also lower blood pressure. It is also known for preventing artery spasms that cause heart attack. Vitamin E lowers the risk of heart attack. Folic Acid taken daily lowers the risk of colon cancer.

Minerals and Supplements:

Calcium lowers cholesterol. It has also been associated with reducing the risk of both kidney stones and colon cancer. Zinc aids in preservation of vision. It boosts your immunity and aids in repairing wounds. Magnesium lowers your blood pressure and aids in improving the vision of glaucoma sufferers. DMAE or Dimethylethanolamine is known for relieving trembling symptoms and is now used in connection with the treatment of Alzheimer’s disease. Gotu Kola boosts mental activity. It aids in the treatment of high blood pressure, nervous system disorders, and fever.

Vitamin A

In recent studies scientists have discovered foods that will actually improve your memory function. Active ingredients such as antioxidants enhance brain activity by promoting oxygen circulation throughout the body. These foods contain Vitamin C which aids in preventing health conditions that hinder memory. Also the significant amount of Vitamin B6 and Vitamin B12 in these foods will aid in protecting your nervous system.

Seniors are at a higher risk of acquiring nutritional and vitamin deficiencies. For this reason it is best to understand which vitamins and minerals are essential for seniors to maintain their health. The following is a list of these vitamins and minerals and why they are so important for seniors.

Function: Vitamin A is essential for vision, immune response, reproduction, bone growth, maintenance of the surface lining of your eyes, epithelial cell repair and growth, and the epithelial integrity of the urinary, intestinal, and respiratory tracts. It is important for embryonic development, and it also regulates adult genes. It is an activator of gene expression by ligand dependent transcription factor and retinoid alpha receptor transcription factor. Symptoms of deficiencies: Symptoms include: bitot spots, blindness due to retinal injury, poor adaption to darkness, dry skin and hair, pruritus, broken fingernails, keratomalacia, xerophthalmia, corneal perforation, and follicular hyperkeratosis. Significant Sources: Significant sources of Vitamin A include: organ meats such as liver and giblets, carrot juice, sweet potatoes, pumpkin, spinach, collard greens, kale, mixed vegetables, turnip greens, beet greens, cantaloupe, red sweet peppers, mustard greens, and Chinese cabbage.

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squats:

kick workout:

Studies have proven that squats are the best exercise to shape and sculpt your gluteus medius and maximus. Instead of performing traditional squats which place a lot of stress onto the back, use an exercise ball for support. Step 1: Stand shoulders width apart. Place your exercise ball level with your lower back leaning against the wall. Step 2: Bend your knees into a squat with your knees in line with your toes. Position your body in a ninety degree angle. Step 3: Push your weight into your heels as you return to your starting position. Step 4: Perform 3 sets of 16 squats at least three times a week.

This workout is great for slimming and contouring your thighs. It is another step to becoming swimsuit ready. Follow these steps to a slimmer you. Step 1: Stand behind a chair while holding onto the back of it. Push your shoulder blades back and downward. Step 2: Rise up onto the ball of your left foot, lifting your right leg. Step 3: Pull your abs inward and bring your right leg across your body, in front of your left leg. Step 4: Swing your right leg out to the right, while flexing your toes outward. Step 5 Repeat 10 reps following Steps 1-4. Step 6: Repeat Steps 1-5 switching legs.

the swimsuite thigh excerise Step 1: Start by spreading your feet so that they are 2 times the width of each hip apart. Turn your feet outward in 45 degree angles. Hold a small dumbbell so that it is centered between your legs. This is called standing position. Step 2: Inhale as you bend your knees and lower yourself toward the floor. Step 3: Exhale while squeezing your glutes as you rise back up to standing position. Repeat Steps 1-3 until you have completed at least 10 reps. Increase reps as you become comfortable with the exercise.

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plie squats:

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ODD Oppositional Defiant Disorder

Disruptive behavior displayed by your children is normal if this is not an every day occurrence. However, if your child becomes defiant, angry, and frequently displays disruptive behaviors he or she may have ODD. Your child may have oppositional defiant disorder. If this is the case, you may find it quite difficult to manage your child’s behavior on your own. You may consider seeking the aid of a counselor, developmental expert, or a psychologist who specializes in behavioral science. You will also need a support system consisting of friends and family to aid you. Symptoms: Your child will display behaviors that are persistent, last longer than six months, and are clearly disruptive to home and/or school. These behaviors are closely associated with negativity, defiance, disobedience, and hostility toward authority figures. You will notice the following signs and symptoms: temper tantrums, argumentativeness with adults (mostly parents), refusal to comply with adult requests and/or rules, deliberate annoyance of other people, blaming others for mistakes or behavior, acting touchy and easily annoyed, anger and resentment, spiteful and/or vindictive behavior, aggressiveness toward peers, difficulty maintaining friendships, and academic problems. Sometimes oppositional defiant disorder is present with other mental health issues. These include ADHD, anxiety, and depression. Causes: There is not simply one cause for this disorder. It is a combination of the following: a child’s natural disposition, limitations/developmental delays in the child’s ability to process thoughts and feelings, lack of supervision, inconsistent or harsh discipline, abuse or neglect, and an imbalance of certain brain chemicals including serotonin. Risk Factors: There are some risk factors attributed to this illness. Having a parent with a mood or substance abuse disorder could cause this illness in children. The lack of parental involvement and/or having parents with severely troubled marriages are attributing factors. If the child is part of a family with financial problems, exposure to violence and those who move frequently where the child is constantly changing schools this illness is possible.

The first step to cope with a child who is diagnosed with this illness is to find out what motivates the behavior. There is a wide spectrum of motivators for this behavior. You should consider a few simple factors. Like children with ADD and ADHD, children with this disorder are often highly intelligent. This will cause them to feel superior to adults. It will also prevent them from openly communicating with a parent. If you have a family member or friend who this child highly respects, recruit them to attempt to locate the motivator of the disruptive behavior. If the disruptive behavior is more dominant at school than home, you may consider having your child re-evaluated through the school. Yes, this means intelligence testing. These children need to be challenged. If they are not, then the behavior wins. Discuss the possibility of more advance courses with school officials to challenge the child and prevent boredom. Boredom has been proven to accelerate the symptoms of this illness. If the symptoms are more dominant in the home, you may not challenge your child enough. First realize that screaming and arguing with a child who has this illness is completely pointless. You will only frustrate yourself. Instead set clear boundaries and rules and enforce these rules. Stand your ground and do not back down. If your child knows you will give in, this will never accomplish anything. The best course of action, when it comes to punishment is not to become physical. Spanking, paddling, or whatever you refer to it as, will not work when it comes to a child with ODD. Instead play a game of take away. If the child does not follow your rules or stay within your boundaries take away the video game, the use of the cell phone, their favorite toy, or whatever they will most miss. Secure it in a location to which they cannot gain access and inform them how long they are restricted from using it. You should consider also the relationships in your own life. If your marriage is on the rocks, your child will display these behavioral patterns. If for some reason you are involved with someone your child does not like, you will notice these patterns. Your child will become highly disobedient, possibly skip school, their grades will slip in classes they once mastered, and they will pick fights with siblings and friends constantly. They will revert back to early childhood behaviors like leaving messes around the house. This could be painting the walls, tearing up things that belong to you, or even do something as extreme as damage your vehicle. Attend counseling regularly as this will also help you as the parent. This will provide you both a place to vent your frustrations and find a solution. If you have tried literally everything possible to manage your child’s behavior there is another option. Most major cities in the U.S. have boot camps for children with behavior disorders. This tough love may help improve your child’s behavior..

Diagnosis: A series of tests are conducted over a six month period to determine if the child has this disorder. These tests look for the following behavior patterns listed within the symptoms of this illness. Treatment: There is not a wonder pill that will magically make these symptoms go away. In fact, there is not a medication to treat any of these symptoms adequately. The truth in all of this is that you as the parent need to find what works for you in managing your child’s behavior without losing your mind. looking for great offers and freebies in your neighborhood - visit localsupersavings.com • ©2012 health and longevity magazine • 1-800-345-6994


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Children become overweight and obese for a variety of reasons. The most common causes are genetic factors, lack of physical activity, unhealthy eating patterns, or a combination of these factors. Today, many children spend a lot of time being inactive. For example, the average child spends approximately four hours each day watching television. As computers and video games become increasingly popular, the number of hours of inactivity may increase.

childhood

obesity One in five children in the U. S. is overweight or obese and the number is continuing to grow. Children who are overweight are at a high risk of developing chronic diseases such as heart disease and diabetes later in life. They are also more prone to develop stress, sadness, and low self-esteem.

If you have an overweight child, it is very important that you allow him or her to know that you will be supportive. Children’s feelings about themselves often are based on their parents’ feelings about them and if you accept your children at any weight, they will be more likely to feel good about themselves. It is also important to talk to your children about their weight, allowing them to share their concerns with you. It is not recommended that parents set children apart because of their weight. Instead, parents should focus on gradually changing their family’s physical activity and eating habits. By involving the entire family, everyone is taught healthy habits and the overweight child does not feel singled out.

There are many ways to involve the entire family in healthy habits, but increasing the family’s physical activity is especially important. Some ways to accomplish this include: 1.

Lead by example - If your children see that you are physically active and having fun, they are more likely to be active and stay active for the rest of their lives.

2.

Plan family activities that provide everyone with exercise, such as walking, biking, or swimming. Be sensitive to your child’s needs. Overweight children may feel uncomfortable about participating in certain activities. It is important to help your child find physical activities that they enjoy and that aren’t embarrassing or too difficult.

3.

Make an effort to reduce the amount of time you and your family spend in sedentary activities, such as watching TV or playing video games.

Whatever approach parents choose to take regarding an overweight child, the purpose is not to make physical activity and following a healthy diet a chore, but to make the most of the opportunities you and your family have to be active and healthy.

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balance disorders in seniors

If you feel you have a balance disorder, you should consult with your doctor and bear in mind that there are ways to treat it. One encouraging factor is that seniors can improve balance and prevent falls with simple exercises. Below are some of these exercises. In the beginning, for safety, hold onto a table or chair with both hands. As you progress and your balance improves, you can decrease the amount of support by using one or no hands. Exercise One Stand directly behind a table or chair and place your feet slightly apart. Lift one leg six inches out to the side. Hold this position for 10 seconds. Repeat with the opposite leg.

Having good balance means being able to control and maintain your body’s position, whether you are moving or remaining still. An intact sense of balance helps you: 1.

Walk without staggering,

2.

Get up from a chair without falling and

3.

Climb stairs without tripping.

As people grow older, they may have difficulty with their balance and it is one of the main reasons older people fall. Falls and fall-related injuries, such as hip fracture, can have a serious impact on an older person’s life. If an older person falls, it could limit their activities or make it impossible to live independently. As a result, many older people often become more isolated after a fall. Balance disorders are caused by several different conditions. Disturbances of the inner ear are a common cause. Balance disorders may also be caused by heart problems, head injury, medication, or problems with blood circulation. There are many types of balance disorders. One of the most common is benign paroxysmal positional vertigo, or BPPV. With BPPV, you experience a brief, intense feeling of vertigo that occurs when you change the position of your head. You may also experience BPPV when rolling over to the left or right, upon getting out of bed in the morning, or when looking up for an object on a high shelf. BPPV is more likely to occur in adults 60 and older. In BPPV, small calcium stones in the inner ear become displaced, causing a person to feel unsteady. While the actual cause of BPPV is not known at this time, it is believed to be as a result of an inner ear infection, head injury, or aging.

Exercise Two Stand directly behind a table or chair and place your feet slightly apart. Slowly bend one knee toward your chest lifting your foot six inches off the floor. Hold this position for 10 seconds. Exercise Three Walk while placing the heel of one foot just in front of the toe of the other. Hold onto a table or counter while trying this. Exercise Four While holding onto a chair or table, stand on one foot, then switch feet.

are you a

couch potato? Exercise, and the lack of it, is a crucial factor in determining the level of well being among our 35 million older Americans. Physical inactivity is a national epidemic among all ages, but for seniors it leads to debilitation, depression and decreases in energy, strength and self-esteem. Years of sedentary living contribute to diabetes, heart disease, high blood pressure, arthritis, and osteoporosis. But even a moderate exercise program can bring improvements to all these conditions. And it is never too late to start one.

and other conditions that lead to stiffness. Heart disease is the most expensive outcome of physical inactivity for seniors and it is the heart that health experts tell us most needs to be exercised regularly. Cardiovascular fitness can be achieved through a daily habit of 20 minutes of vigorous activity, 30 minutes of moderate activity, or 60 minutes of light activity. Aerobic exercises make the heart and lungs work at a higher rate to supply oxygen to muscles. Examples are: brisk walking, jogging, swimming, biking and dancing. More moderate types of aerobic activity include yoga, calisthenics, Tai Chi, water aerobics and even vacuuming. If your schedule won’t permit 30 minutes of solid exercise, the same health benefits can be gained through several short periods throughout the day that add up to a half hour. Every day include some stretching exercises. When done consistently, stretching allows you more freedom of movement in all your daily activities. For each one, stretch slowly, hold for 30 seconds, and then relax. As you become more comfortable doing stretches you will want to push yourself a little farther, but never to the point of pain. The form of exercise program you choose is less important than the time you choose to begin: NOW! Check with your physician before embarking on a program, and then create a routine that addresses cardio respiratory fitness, muscular strength and endurance, and flexibility. Remember to increase your intake of water or other non-caffeinated beverages when you increase your exercise. Adequate hydration is important all year round, not just in warm weather. Start out with realistic goals, exercise moderately at first, then build up to longer periods and more challenging activity. Over time you will notice improved stamina and strength, higher energy levels, and elevated moods. If you need to be pushed a little, find a partner to exercise with. Having a regular walking buddy, for instance, is a good way to motivate you to enjoy the easiest and cheapest form of healthy exercise there is. Results take time, so don’t quit before you have the chance to experience the rewards of increased fitness, better health, and enhanced mental well being. Make real exercise something you do without question, a daily habit as important as brushing your teeth. Still sitting on your couch? What are you waiting for? Get moving!

Physicians recommend regular exercise to patients who suffer from arthritis, fibromyalgia

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healthy Word Seachin’ H R K X M S Z S G H C K N S X A R H S Q C O S R Z K D Q E K D W B R D P W S J K

A T Z V U N E V E Z N K Q N A P E P T I E U E O G F V G O Q K H X Z N V Z B Y Y

D C Y N E T L A T J Q U Z U J A G U N X T D L Z E Q P O P E D L F Z I Q Y W Y R

H C V M A F T S I N A B O S L G X S E U N I U G R T E S M B T B J S M I T T U F

H L P L H R V B P T X N O T M Y D P M D O M R B A M J Q W G B P R D A S Y E E M

C V I A I T C F S R L V H X Z V P M E K M S T H L A Y S V S R Q S B T J M R Y E

M P M G Y T L P D E G A G C M P Q X L K B W N E T L W T C G P K F R I I C K X X

U B H A Y P K A K C N T H W L M N J P U B Q E W W R K A O E A M A L V P I H L V

O T Q Y P A P K E D I O N E A Z G W P S U Q M D Z C A V P W T M E H U J H L F R

E S I C R E X E L H I V I P D V T E U A U G T U I F S D Z E N M V X J S Q O H P

F G J H M H G O Y L X Q G U T E C P S S K G R F E A W M I M M S V K T J H Y T A

S H K Y F U N C G H I G H F I B E R D I E T A U X O B X O O S P B Z P R G O M V

Q U X B Z G M Y V U Y J T N Z A R G Y T K W P B B N C E M T T A Q E B Q F J T F

S B Z V E T O Z H L K W W L X T M R V L T R E A T M E N T O P A V P S X V D N O

O N U V C F N U J M F S K M J Q C R N R A K D G X W S H G I E M M I V T S A J L

W V I U G J T R A U G S V P X V A K G P W E T H A I R O V Q C W Y U T V C H N I

C T B A I C H H U I A Y Q F C E G Z S T L C R Y H R Z S K V Z S T S E O J O Q C

Y V J Z R Q L H V E W A P K B X B D A T Y U A O H S E L B A T E G E V H I J M A

S G R N T G Y K Q M S U K R R K Q Q Q T T G E G Y S F D B O X K Y I X T R D E C

Z P N X U G G N V P F Z R S X X T C A P E B H A Q O E B O O M Q E Y A R I D S I

C U Q Q P J I W C W E Y X V M X E T D I Q N T V E S D Z H D C T Y T N G I M N D

R U N R E Z V F K Z M R E T U P M O C K O O B T E N E E R F U K U M E R B H O Y

I N O B R K E S Y E C R N T S E Y W O K R Y F W Q T Z Q H D B L K S O E B Q U J

J S Q X Z O A N A B V A I L N J B S P V U H R M F F Y E X O A E T U U C C A H D

Y Q K W D R W G E D E X A J C Z O Z L N K T E P X H G Y N S N I L K Y O D L N I

N N Z E K T A B A Y I J X K Y C W R F O Y L E U H Z O N N R O F F A I I J S N A

L C B B T L Y K O P E Z Q Q V O W I I F S A I H U Q B U Y N U L T H N N Q V L J

G W T O S Z S T I U R F V H D W S P L H V E P H S O S I W K S A E S A J C P X P

Y U J E L E Q A Z D X T C S S Y R U Q Q H H A B B K C S K M Q Q W L X D J R J Y

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solution on page 20

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Reflexology Reflexology is a non-invasive therapy that has a documented history dating back 5000 years. It was known in ancient China and there are paintings on the wall of the tomb of Ankhamor (a physician to the Pharaoh) in Saqqara depicting its use around 2500 B. C. The term “Reflexology” is a relatively recent one as the therapy was re-discovered in the western world in the early 20th century. There are approximately 7200 nerve endings on the feet and these are believed to relate to various organs and glands within the body. Through reflexology a mirror image of the body has been mapped on the feet and it is thought that pressure applied on specific reflex points on the feet may affect the corresponding part of the body. The body has its own powerful healing response; reflexology aims to stimulate this into

normal functioning and once achieved, helps to maintain proper balance. It can speed up circulation and also induce a deep feeling of overall relaxation. Conditions many people have reported responding well to reflexology include: • • • • • •

Stress Insomnia Migraine Back Pain Arthritis Circulatory disorders

What techniques are used in reflexology? Pressure is applied to the feet and hands using specific thumb, finger and hand techniques. Stretch and movement techniques are utilized to provide relaxation to the foot. Oil, cream and lotion are not utilized in traditional reflexology work.

ology work frequently and consistently, using self applied techniques to break up the stress patterns in your feet and hands. Apply pressure simply using a foot roller or, for the hands, a golf ball. It is easy to do reflexology while doing other activities. Put a foot roller under your desk at work, use a golf ball on your hands while waiting for the kids at school or do either while watching television. Be creative in how and where you apply techniques but be consistent. Obviously, professional Reflexologists are available to you but always bear in mind that a Reflexologist cannot diagnosis or prescribe. Also remember reflexology is an adjunct to medical help not a replacement for it and always seek medical help if you have an urgent or acute problem.

You, yourself, can most easily provide reflex-

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facial exercise for a

firm neck

Facial muscles lose elasticity over time and as a result you may begin to notice some wrinkles around the eyes and face. Another problem you may begin to notice is loose sagging skin around the neck and throat area as this area tends to show age faster than other areas of the face. Many people will resort to expensive and invasive surgeries to reduce the sagging skin around the neck. However, there are some great exercises you can do to target the neck area and reduce sagging skin. Some effective exercises to help tone the neck and throat and reduce sagging are: •

Sit on the floor and have your legs folded comfortably and your back straight. Slowly tilt your head backwards and hold this position for 10 seconds. Return head to the forward position. You should feel the stretch in the jaw line as you do this exercise. Repeat for five sets.

Stay in your sitting position, relax your shoulders and look straight ahead. Turn your head slowly to the right and have your chin even with your shoulder. Hold this position for five seconds and then return to looking straight ahead. Repeat on the left side so you are looking left and your chin is even with your left shoulder. Hold for five seconds and then return to the facing forward position, Repeat this exercise three times on both sides.

While still in the sitting position, keep your head facing forward and your shoulders relaxed. Tilt your head to the right side and hold for five seconds. Come back into the middle. Tilt your head to the left side and hold for five seconds, then come back into the middle. Repeat this on both sides for three sets. You should feel the stretch in your neck during this exercise.

For the next exercise you want to be on your hands and knees. Drop your head down toward the floor and keep your neck, spine and elbows straight. Slowly inhale. Exhale slowly and as you do so curve your back downward and lift your head upward. Repeat this five times.

Sit on the floor again facing forward. Tilt your head back slowly and move your jaw up and down. Hold this position for ten seconds then return to the forward facing position. Repeat this three times.

These simple exercises are very effective for toning and tightening the muscles in the neck and throat area. If you do these exercises every day you will build stronger muscles that will give you a more youthful appearance and you should see results in a couple of weeks. looking for great offers and freebies in your neighborhood - visit localsupersavings.com • ©2012 health and longevity magazine • 1-800-345-6994


acid reflux

in infants

The technical term for acid reflux in infants is gastro esophageal reflux disease of GERD. The most common symptoms or GERD in infants and children include: frequent or recurrent vomiting, frequent or persistent cough, refusing to eat and/or difficulty eating, crying with feedings, heartburn, gas, and abdominal pain. However, realize that some of the symptoms are the same as other illnesses and conditions. These illnesses are often blamed on GERD. These illnesses and conditions include: colic, poor growth, breathing problems, and recurrent pneumonia. Causes: GERD is the upward movement of stomach contents into the esophagus and/or into or out of the infant’s mouth. Usually the infant’s immature digestive system is the cause. Luckily

statistics show that most infants grow out of this condition by age twelve months. Diagnosis: Infants are diagnosed with GERD by the use of four different tests. They include barium swallow or an upper GI series, pH probe, upper GI endoscopy, and gastric emptying study. The barium swallow of upper GI series is a special x-ray test using barium to highlight the upper part of the small intestines, esophagus, and stomach. PH probes involve swallowing a long, thin tube with a probe on its tip that stays inside the infant for up to twenty-four hours. This probe is situated at the lower portion of the esophagus to measure stomach acid levels. Upper GI endoscopy is accomplished by running a thin, flexible tube complete with a camera down the esophagus, into the stomach, and then into the small intestines. Gastric emptying study is a test where the child drinks milk or eats a food product mixed with a radioactive chemical. A camera follows this chemical throughout the gastrointestinal tract. This will determine if the stomach is slow to empty resulting in the acid reflux. Treatment: There are a wide variety of methods to treat acid reflux in infants. You can elevate the head of the crib. Hold the baby upright for thirty minutes after a feeding. Thicken bottle feedings with cereal. Change up feeding schedules. Try feeding the infant solid food approved by their doctor.

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best remedies for teething pain Teething is stressful for both you and your baby. It makes resting nearly impossible, as your baby’s swollen gums throb and ache constantly. This often causes your infant to be fussy, irritable, and restless. For first time mothers especially, it is often hard to cope with the unknown. But take heart new mothers, this is a natural

process and as the saying goes, this too shall pass. The following are remedies both topical and natural to relieve your baby’s pain. Orajel. By rubbing Orajel on their gums it decreases swelling and inflammation of the gums Motrin and Tylenol. These oral suspension medications will relieve the pain of teething as well as lower fevers often associated with teething. This will help your babies sleep and allow you to get some much needed rest in the process. Frozen teething rings. Teething rings that are freezable will serve several purposes in soothing a teething baby. First the ring is designed with small bumps that rub the gums. Secondly the coolness from the internal liquid will relieve swelling of the gums. These rings are cool but not as cold as an ice cube providing a better temperature. Cold wet washcloths help also. Allow your child to simply chew on the cool wash cloth. This will cool down their gums and satisfy the need of your baby to put things in his or her mouth. Massaging their gums with your finger is also helpful. A tip if you opt to try this option is to

place an infant tooth and gum cleaner on the tip of your finger. This will allow the soft bristles to rub and massage the gums. Often times the gums of a teething baby will itch as the tooth breaks through the gum line. This gentle massage action will relieve the itch as well as the irritation. Plus the tooth and gum cleaner will protect your finger in the event your baby was to bite down too hard. Vanilla extract. Use a tiny amount of vanilla extract. Rub this small amount on your baby’s gums. First the vanilla itself is calming and will help your baby to sleep. Secondly the trace amount of alcohol in this extract will numb baby’s gums.

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• • • •

children's

allergies

An estimated 50 million Americans have some type of allergy. In most people, allergies first appear during infancy or childhood. Allergic disorders rank first among children’s chronic diseases. Any child may become allergic, but children from families with a history of allergy are more likely to be allergic. Children may inherit the tendency to become allergic from their parents, but only some of them will develop an active allergic disease. Children’s allergies can show up in different ways including:

Skin rashes Asthma Allergic rhinitis (also known as “Hay Fever”) Food allergies

Allergic rhinitis is the most common of all childhood allergies. It causes runny, itchy nose, sneezing, postnasal drip and nasal congestion (blockage). The child with allergies may also have itchy, watery and red eyes and chronic ear problems. Despite its common name, “hay fever”, these allergy problems can occur at any time of the year and they do not cause a fever. Some of the potential problems for children with allergic rhinitis are: Nasal Congestion Sometimes a child’s nose is congested to the point that he or she breathes through the mouth, especially while sleeping. This may cause the child to not get a good night’s sleep and consequently be tired the next day. If left untreated, it can cause abnormal changes the way the teeth and bones of the face grow and early treatment of the allergies causing the nasal congestion may prevent these problems. Ear Infections Allergies can lead to inflammation in the ear and may cause fluid accumulation that can promote

ear infections and decreased hearing. If this happens when the child is learning to talk, poor speech development may result. Allergies can cause earaches as well as ear itching, popping and fullness (“stopped up ears”). Anyone with these symptoms should be considered for testing and treatment. Food Allergic Infants Obviously, the best food for a newborn is mother’s milk. However, some especially sensitive babies can have allergic reactions to foods their mothers eat. Babies can be tested for allergies. Eliminating these foods from the mother’s diet may provide relief for the child. Cow’s milk can cause allergies in children, but it is a good source of protein and calcium. Milk should be eliminated from a child’s diet only if you are sure the child is allergic to it. If you suspect your child may be allergic to milk, consult your physician, who may conduct appropriate tests to verify the allergy and prescribe the proper course of treatment for your child. conclusion Always remember that allergies in children are very common and treatment will make them happier and healthier.

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is it a

cold

or

allergies?

Telling the differences between allergies and a cold is often a matter of understanding the symptoms of each. From a medical standpoint, allergies are a histamine response to things you are allergic to, like pollens, mold, or dust mites. Colds, on the other hand, are the body’s response to dealing with a virus. There may be similarities between the two, but the differences between allergies and a cold can help you understand how to best address these separate conditions. One of the early differences between allergies and a cold is onset of symptoms. Allergies generally occur quickly, with all symptoms, like runny nose, itchy eyes, and scratchy throat happening within a few hours of exposure to allergens. Cold symptoms tend to develop over a few days. You might one day have a slightly congested nose and a slightly scratchy throat, but it may take several days before your symptoms progress to a fullblown cold. Nasal discharge can also signify one of the differences between allergies and a cold. Allergic nasal response tends to show dis-

charge that is clear or white, and fairly thin. In the early days of a cold, nasal discharge is thicker, sometimes so thick it is difficult to clear the nose by blowing it. You should note with either allergies or colds continued nasal discharge that becomes thick brown, dark yellow or green might indicate a sinus infection. How long you continue to have symptoms also can help you determine the differences between allergies and a cold. Generally, a cold lasts for seven to fourteen days. Aller-

gies, especially seasonal ones, can last for three weeks to several months. Colds can occur at any time of year, but allergies to pollen are likely to occur most often in spring and fall. Both allergies and colds can cause feelings of fatigue, headaches, sneezing, coughing and asthma. Yet one of the differences between allergies and a cold is that colds from certain viruses may cause slight fevers. Allergies, however, rarely cause fevers unless you have a sinus infection. You might also notice that you can determine the differences between allergies and a cold by the medications you take. If you take a decongestant, this will be hard to determine. But if you take an antihistamine, your allergy symptoms are likely to resolve quickly, and may not return until you are re-exposed to allergens. An antihistamine may provide minor relief to cold symptoms but it will not eliminate them. Though similarities exist in these two annoying conditions, recognizing the differences between allergies and a cold can help in preventing allergies. If you know you are prone to seasonal allergies, many antihistamines can help you almost completely eliminate allergy symptoms. It’s much harder to prevent a cold, though good hand washing practices certainly help.

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An earthquake on December 16, 1811 caused parts of the Mississippi River to flow backwards

It is estimated that a plastic container can resist decomposition for as long as 50,000 years

Enough beer is poured every Saturday across America to fill the Orange Bowl In the late 19th century, millions of human mummies were used fuel for locomotives in Egypt where wood and coal was scarce, but mummies were plentiful

According to research, the most productive workday is Tuesday and the least productive is Friday

know...?

You burn more calories sleeping than you do watching television.

An adult giraffe’s tongue is 17 inches long

The strongest bone in the body, the thigh bone, is hollow. Ounce for ounce, it has a greater pressure tolerance and bearing strength than a rod of equivalent size in cast steel.

During the US Civil War 200,000 blacks served in the Union Army; 38,000 gave their lives; 22 won the Medal of Honor

A sloth moves so slowly that its fur offers a comfortable environment for algae to grow

did you •

The average human eyelash lives about 150 days.

Most dust particles in your house are made from dead skin.

Our galaxy has approximately 250 billion stars

The air released from a sneeze can exceed the speed of 100 mph.

Mr. Rogers was an ordained minister

Women blink nearly twice as much as men.

Each day we lose from 10,000 to 100,000 brain cells.

We are born with 300 bones but by the time we reach adulthood we only have 206

It is estimated that around 10% of Americans have picked someone else’s nose.

Ants don’t sleep

The speed at which honey bees fly is at 15 miles per hour

One out of every three people can’t snap their fingers.

On average a person will blink over 10,000 times a day.

More than 20 million meteoroids enter the earth’s atmosphere every day

In your own lifetime, you’ll produce enough saliva to fill two swimming pools.

Smiling releases endorphins in the body, which makes people feel better

Americans on the average eat 18 acres of pizza every day.

You are more likely to be killed by a champagne cork than by a poisonous spider?

Research suggests that for every mile a person walks or runs society saves an average of 24 cents in medical and other health-care costs.

Nerve impulses to and from the brain can travel as fast as 170 miles per hour.

Most dentists recommend that you keep your toothbrushes at least six feet from your toilet. By doing this you will avoid airborne particles that result from flushing the toilet from collecting on your toothbrushes.

The skin of your armpit harbors over 500,000 different types of bacteria per square inch.

An average human body contains: enough sulfur to kill fleas on a dog, enough potassium to fire a toy cannon, enough carbon to make roughly nine hundred pencils, enough fat to create up to seven bars of soap, and ten gallons of water.

It only takes twenty seconds for one red blood cell to circle your entire body.

Just like finger prints, every one has a unique tongue print.

Your scalp contains more than 120,000 hairs.

The state of Florida is bigger than England

A snail can sleep for 3 years

It is illegal for tourists to enter Mexico with more than 2 CD’s

A cucumber is 96% water

The longest game of Monopoly played under water is 45 days

H R K X M S Z S G H C K N S X A R H S Q C O S R Z K D Q E K D W B R D P W S J K

Solution

A T Z V U N E V E Z N K Q N A P E P T I E U E O G F V G O Q K H X Z N V Z B Y Y

D C Y N E T L A T J Q U Z U J A G U N X T D L Z E Q P O P E D L F Z I Q Y W Y R

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H L P L H R V B P T X N O T M Y D P M D O M R B A M J Q W G B P R D A S Y E E M

C V I A I T C F S R L V H X Z V P M E K M S T H L A Y S V S R Q S B T J M R Y E

M P M G Y T L P D E G A G C M P Q X L K B W N E T L W T C G P K F R I I C K X X

U B H A Y P K A K C N T H W L M N J P U B Q E W W R K A O E A M A L V P I H L V

O T Q Y P A P K E D I O N E A Z G W P S U Q M D Z C A V P W T M E H U J H L F R

E S I C R E X E L H I V I P D V T E U A U G T U I F S D Z E N M V X J S Q O H P

F G J H M H G O Y L X Q G U T E C P S S K G R F E A W M I M M S V K T J H Y T A

S H K Y F U N C G H I G H F I B E R D I E T A U X O B X O O S P B Z P R G O M V

Q U X B Z G M Y V U Y J T N Z A R G Y T K W P B B N C E M T T A Q E B Q F J T F

S B Z V E T O Z H L K W W L X T M R V L T R E A T M E N T O P A V P S X V D N O

O N U V C F N U J M F S K M J Q C R N R A K D G X W S H G I E M M I V T S A J L

W V I U G J T R A U G S V P X V A K G P W E T H A I R O V Q C W Y U T V C H N I

C T B A I C H H U I A Y Q F C E G Z S T L C R Y H R Z S K V Z S T S E O J O Q C

Y V J Z R Q L H V E W A P K B X B D A T Y U A O H S E L B A T E G E V H I J M A

S G R N T G Y K Q M S U K R R K Q Q Q T T G E G Y S F D B O X K Y I X T R D E C

Z P N X U G G N V P F Z R S X X T C A P E B H A Q O E B O O M Q E Y A R I D S I

C U Q Q P J I W C W E Y X V M X E T D I Q N T V E S D Z H D C T Y T N G I M N D

R U N R E Z V F K Z M R E T U P M O C K O O B T E N E E R F U K U M E R B H O Y

I N O B R K E S Y E C R N T S E Y W O K R Y F W Q T Z Q H D B L K S O E B Q U J

J S Q X Z O A N A B V A I L N J B S P V U H R M F F Y E X O A E T U U C C A H D

Y Q K W D R W G E D E X A J C Z O Z L N K T E P X H G Y N S N I L K Y O D L N I

N N Z E K T A B A Y I J X K Y C W R F O Y L E U H Z O N N R O F F A I I J S N A

L C B B T L Y K O P E Z Q Q V O W I I F S A I H U Q B U Y N U L T H N N Q V L J

G W T O S Z S T I U R F V H D W S P L H V E P H S O S I W K S A E S A J C P X P

Y U J E L E Q A Z D X T C S S Y R U Q Q H H A B B K C S K M Q Q W L X D J R J Y

Q M K W M Y O O C F G E A C Z Z Q B U U W D D A E Q S B P E W P L Z O T F I D Q

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we hardly have time. Why not take a look at some common and refreshing exercises that can keep you fit all day long. These can be done even at your work place during your micro breaks and short breaks: Eyes - Focus both eyes to your sides together. Do so to the left and right sides alternately five times each, without turning your neck or head. Similarly, do so to top and bottom five times each alternately.

exercises for

computer users Even if your work environment suits all of your requirements and comfort levels, it may still lead to unwanted stress and strain if good habits are not cultivated. Prolonged, static postures will inhibit blood circulation and take a toll on your body. While working on the computer, your body is at rest and gets, typically, no type of Ergonomic Exercise (ergonomic meaning: the study of people’s efficiency in their working environment). It seems we have time for anything and everything but when it comes to workouts or exercise,

Rotate your eyes as to form a circle, both eyes focusing together at each point, five times in the clockwise direction and five times in the counterclockwise direction. This exercise can be done at your own pace. Neck - Breathe in, turn your neck to your right side and bring back to the normal position while you breathe out. This should be done five times each to both right and left sides alternately. Rotate your neck as to form a circle while you breathe normally. While you rotate, your head should be bent down first taking it to one shoulder, then bending back, now touching the other shoulder, and then coming back to the initial position. This should be done five times in the clockwise direction and five times in the counter-clockwise direction. Never over strain yourself while you do this type of Ergonomic Exercise. The number of

times can be reduced according to your health and convenience. Back - Stand straight in the attention posture. Breathe in while you bend back and come back to the normal position while you breathe out, bend back as much as possible without straining your back. Try to do this ten times. Raise both hands up while you breathe in and bend down to touch your toes without bending your knees while you breathe out. Don’t try to touch your toes in the beginning as it might hurt your back Other exercises you may wish to try at your desk are: 1. Take short 1-2 minute stretch breaks every 20-30 minutes. After each hour of work, take a break or change tasks for at least 5-10 minutes. Always try to get away from your computer during lunch breaks. 2. Avoid eye fatigue by resting and refocusing your eyes periodically. Look away from the monitor and focus on something in the distance. 3. Rest your eyes by covering them with your palms for 10-15 seconds. 4. Use correct posture when working. Keep moving as much as possible.

looking for great offers and freebies in your neighborhood - visit localsupersavings.com • ©2012 health and longevity magazine • 1-800-345-6994


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Health and Longevity Magazine - San Fernando Valley  

Health & Longevity Magazine is a high quality publication freely distributed across nationwide outlets, bringing you interesting articles on...

Health and Longevity Magazine - San Fernando Valley  

Health & Longevity Magazine is a high quality publication freely distributed across nationwide outlets, bringing you interesting articles on...

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