12 Inexpensive Ways to Relieve Stress

Despite our best intentions for creating a lifestyle free of stress, we have only succeeded in creating more stress than our mind and bodies can really handle. The good news is there are practical ways to reduce stress in your life without having to spend a whole lot of money. It is important to note that there are both environmental and emotional factors that create stress in your home, workplace and outdoors in a city. You might feel the stress of a difficult job, or the emotional strain of a negative relationship, but toxic chemicals in your cleaning supplies or exposure to electro-magnetic frequency’s from your computer and T.V. may not be so easy to detect. They can, however, cause stress to your immune system and eventually will need to be removed or reduced.

For now let’s take a look at some ideas for dealing with stress on a daily basis. By taking one-step-at-a-time you can at least begin to manage the stress that comes from living in a time that demands our complete attention and much of our precious energy. The goal here is to open up space in your day to recharge and reinvigorate your body-mind for the next go-round of activity.


1. Medical research has shown that lack of sleep can stress the body more than anything else you do. Make sure to get 7-9 hours of sleep each night for best effect.


2. To make sure your body can sleep at night, reduce the amount of stimulating foods, such as sugar, caffeine and alcohol, that you ingest each day. For some people even one cup of java can cause insomnia. Stay away from your computer or smart phone before bedtime as it can interfere with your ability to sleep.


3. Take time each day to stop and do nothing. You can do this at your desk with a few stretches and then sitting, lean your head back on the chair and close your eyes for 2-3 minutes. Or, lay down on the sofa or bed and take a 5-10 minute nap. This is a very easy and effective way to refresh and revive the whole body system.


4. Step away from what you are doing and make a cup of herbal tea, then sit and sip it slowly.


5. Take a 15-30 minute walk outside in nature and focus on your breathing. Stand and take deep breaths of fresh air and long exhales to expel the stale indoor air from your lungs.


6. Take 10 minutes each day to sit in meditation. This can be done anywhere you find yourself. Sit with your back upright, hands resting on your thighs, close your eyes and let your mind quiet and empty. Bring your attention to your breath and let the thoughts pass like clouds moving across a blue sky. This can be a powerful moment for your body-mind to relax and rejuvenate.


7. Plan 1-2 days a week when you will not turn on the computer or watch television. Use the time to hike in nature, read a good book, volunteer to help a friend, clean out your kitchen cabinets and cook yourself a healthy meal.


8. Go on a spending diet and stay away from shopping malls and other crowded venues. Instead, take time to be silent and alone with yourself. This is a wonderful time to think about your life, to set goals, to plan and notice what is and what is not working. This awareness allows you to make changes before situations can get out of hand.


9. Put aside 10-15 dollars a week and indulge your senses with a monthly body massage. This can go a long way towards releasing stress, worry and anxiety in a short period of time.


10. Take a restorative yoga class at your local yoga studio. This special form of yoga utilizes nurturing physical postures to relax, rejuvenate and alleviate the effects of chronic stress in your daily life. Once you know the routine you can practice at home in your personal space.


11. Light some candles in your bathroom, put on some soft music and take a warm bath. Add some muscle relaxing bath salts and a few drops of Lavender oil to calm and relax your mind.


12. As all your worries and fears rise up to engulf you, just remember what is happening in the given moment. Anxiety comes from creating a negative future in your mind, one that has not happened and will probably not happen. It is all a product of your imagination and if you can stay focused on what is happening in the present you can reduce the stress this way of thinking can cause.

Nine Vitamins You Need

Popping pills can be good for you if you're deficient in a vitamin or mineral. However, experts say you're much better off changing your diet. Here's how to get what you need.

Vitamin B6

Vitamin B6 supports the immune system and may play a role in reducing homocysteine levels, lowering the risk of heart disease. It's easily found in a variety of foods, including yellowfin tuna, spinach, bananas, bell peppers and cod.

Vitamin D

Covering up and wearing sunscreen to prevent skin cancer is cutting down on the amount of vitamin D people get. Vitamin D can affect bone mineral density, preventing fractures, and is being studied for multiple other benefits. Good sources include fatty fish, such as salmon, and fortified milk.

Vitamin B12

Vitamin B12 is commonly taken by vegans, who don't eat animal products. Without enough B12, a coating that encloses the nerves doesn't form as well, potentially causing nerve damage. A variety of seafood and beef are great sources.

Vitamin E

A potent antioxidant, vitamin E can prevent free radicals from damaging cells in the body. If you don't let fat content scare you off, there are lots of ways to get vitamin E. Sources include good-quality vegetable oils, seeds--try sunflower--and nuts, such as almonds.

Folate

Found mainly in fruits and vegetables, folate, or folic acid, is considered important for women who may be pregnant in the prevention of brain and spinal birth defects. In the United States, foods such as enriched breads, cereals and flours are fortified with folate to prevent deficiencies. Spinach, asparagus and black beans also are sources.


Vitamin C

The nutrient you probably know most about, vitamin C, is important for wound healing and the production of collagen. It's also a strong antioxidant. Find it in fruits and vegetables like oranges, strawberries and broccoli.

Iron

Without enough iron, you're likely to feel lethargic. Iron in the body helps make hemoglobin, which carries oxygen in red blood cells. Without it, we supply less oxygen to our tissues. Get iron from beef, a variety of beans, oatmeal and spinach.

Vitamin B2

Known as riboflavin, vitamin B2 plays a role in the body's energy production. It's thought to benefit the skin, hair and nails. A major source of B2 is milk, as well as leafy greens, nuts and cheese.


Calcium

Paying attention to your calcium intake will pay off by giving you strong bones, especially when coupled with vitamin D and regular weight-bearing exercise. A calcium-deficient diet is a cause of osteoporosis. Calcium-fortified milk, cheese and spinach are all good sources.

5 Vegetarian Facts You May Not Have Known

1. Plants yield 10 times more protein per acre than meat.

If we choose a vegetarian lifestyle, or at least a mostly plant-based diet, we can actually feed more people. Of the 20 million tons of plant protein used to raise cows each year, only 2 million tons of protein are used. That means about 18 tons of plant protein are wasted! That 20 million tons of plant protein could have been used to reduce 90% of the world’s yearly protein deficit in humans. Additionally, if all the land used to raise cows and other farm animals was used to produce crops, we could feed thousands of more people from plant protein. Not only would that be more economical, but it could help us build the foundation for a more humane society–for both humans and animals.

2. Cows contribute to global warming more than all the cars and SUV’s combined in the world.

Although trading in a truck for a Prius is great for the environment, switching to a vegetarian diet would actually have a greater impact. It takes three times more fuel to raise cattle for a meat-based diet than it does to produce for a vegetarian diet. Even people such as Al Gore, who are doing extraordinary things to raise awareness about the environment and global warming, do not seem to talk about the benefits of going vegetarian for the environment.

The cattle industry produces methane that contributes to the global warming effect about 27 times faster than CO₂ from cars. This industry is taking up over 30% of the land on Earth, which includes deforestation for cattle space expansion and farm land for crops to feed the livestock. This deforestation kills masses of trees and releases the CO₂ within them–releasing even more greenhouse gasses into the air. Furthermore, the pesticides used to raise crops at an accelerated rate for cattle feed leads to more chemicals in our soil. In turn, since there is no grass in this top soil to hold it down, all of the pesticides and wastes runs into our water. And the chain goes on and on.

3. Fruits and vegetables have for more healthy, disease fighting, cancer killing, life lengthening properties than scientist even know about.

We all know that fruits and veggies have a lot of vitamins and minerals but did you also know they have other nutrients called phytonutrients. Phytonutrients are what give fruits and veggies their color. Each color is a different phytonutrient with different properties.

Carrots have a classification of phytonutrients called carotenoids. This phytonutrient promotes healthy eyesight. Lycophenes, on the other hand, are found in red foods like tomatoes and are great for cardiovascular health.

4. Vegetarians have a longer expected lifespan.

Although some of the evidence for this is inconclusive–as many of the studies have not been conducted long enough–most findings point to the idea that a vegetarian diet has more life promoting properties than a meat-based diet.

For example, there is a much lower risk of heart disease in vegetarians–which is the leading cause of death in North America. This is because a plant-based diet may not contain bad cholesterol. Vegetarians also have fewer problems with many other diseases, such as cancer and diabetes, because of their high nutrient diet. These factors, along with many others, may lead vegetarians to live longer, healthier lives since their lifestyle helps to prevent life-threatening diseases.

5. Vegetarian diets can be fun and delicious to cook and eat.

There is a misconception that switching to a plant-based diet takes all the fun out of cooking and eating. But the truth its, there are most likely thousands of fruits, vegetables, grains, legumes, seeds, etc, that you have never tried. That’s thousands of untapped colors, textures, and flavors that you can experiment with!

Since I made the switch to veggies, I have tried so many new plant-based foods that I never knew existed, or would have ever thought I would have liked. For example, a new grain that I have been enjoying and that is high in protein is quinoa. It has a balanced set of amino acids and is an excellent source of magnesium and iron.

Nothing will benefit human health and increase chances of survival for life on earth as much as the evolution to a vegetarian diet – Albert Einstein

Tomatoes: Risk reduction for cancer, heart disease, osteoporosis

Eating more tomatoes and tomato products can make people healthier and decrease the risk of conditions such as cancer, osteoporosis and cardiovascular disease, according to a review article the American Journal of Lifestyle Medicine.

Of all the non-starchy vegetables, Americans eat more tomatoes and tomato products than any others. Researchers Britt Burton-Freeman, PhD, MS, and Kristin Reimers, PhD, RD of the National Center for Food Safety & Technology, Illinois Institute of Technology and ConAgra Foods, Inc., looked at the current research to discover the role tomato products play in health and disease risk reduction.

The researchers found that tomatoes are the biggest source of dietary lycopene; a powerful antioxidant that, unlike nutrients in most fresh fruits and vegetables, has even greater bioavailability after cooking and processing. Tomatoes also contain other protective mechanisms, such as antithrombotic and anti-inflammatory functions. Research has additionally found a relationship between eating tomatoes and a lower risk of certain cancers as well as other conditions, including cardiovascular disease, osteoporosis, ultraviolet light-induced skin damage, and cognitive dysfunction.

Tomatoes are widely available, people of all ages and cultures like them, they are cost-effective, and are available in many forms. “Leveraging emerging science about tomatoes and tomato products may be one simple and effective strategy to help individuals increase vegetable intake, leading to improved overall eating patterns, and ultimately, better health.” write the authors.

“Tomatoes are the most important non-starchy vegetable in the American diet. Research underscores the relationship between consuming tomatoes and reduced risk of cancer, heart disease, and other conditions,” the authors conclude. “The evidence also suggests that consumption of tomatoes should be recommended because of the nutritional benefits and because it may be a simple and effective strategy for increasing overall vegetable intake.”

The article is particularly timely since the recently released Dietary Guidelines for Americans 2010 moved tomatoes to a newly established category of “orange/red” fruits and vegetables to encourage higher consumption of these healthy foods

25 Reasons to Eat Like Your Ancestors Did

Humans have had a dysfunctional relationship with food way beyond modern man’s fascination with Doritos and Peeps. Royalty during the Middle Ages feasted for days on greasy meats while poverty-stricken communities throughout history have starved or suffered from malnutrition and vitamin deficiencies. But the idea, or ideal, of a purer nutritional lifestyle practiced by more technology-ignorant communities is tempting when you think of all the chemicals and artificial additives poured into our food and all the really good food we overlook.

Chemicals

Hormones, genetically engineered foods and artificial sweeteners are threats to our health that cavemen never had to deal with. Avoid these additives when selecting food items.

1. Potassium bromate: Potassium bromate is a chemical added to foods, like rolls, to make them bigger. MSN Health reports that potassium bromate causes cancer in animals and "even small amounts in bread can create a risk for humans." An article in the Environmental Health Perspectives journal also states that potassium bromate "induces renal cell tumors, mesotheliomas of the peritoneum, and follicular cell tumors of the thyroid" in rats.
2. Aspartame: Aspartame is an artificial sweetener used in NutraSweet and Equal that contains phenylketonuria (PKU), a chemical that cannot be metabolized in one of out of 20,000 babies. If a baby cannot metabolize PKU, it can cause mental retardation. Mercola reports that aspartame also "accounts for over 75 percent of the adverse reactions to food additives reported to the FDA" including nausea, irritability, fatigue, headaches and more.
3. BHA & BHT: Butylated hydroxyanisole and butylated hydrozyttoluene keep packaged foods like chips and cereal fresh by preventing oxidation; however, they are suspected of increasing the risk of cancer in humans.
4. MSG: Many food companies are just now starting to advertise that they have stopped using MSG in their products. The FDA approved a study that found that MSG can cause nausea, headache, facial pressure or tightness, numbness, a burning sensation in the chest and back of the neck, weakness and other symptoms "in otherwise healthy MSG-intolerant people."
5. Pesticides: Pesticides are found in all types of foods, including meat and fresh vegetables and fruits. They can seep into fruits and vegetables through the soil, even if the pesticides have not been used in some time, according to Cornell University’s Sprecher Institute.
6. Olestra: Olestra is the controversial additive found in some potato chips that can cause severe diarrhea, cramps and gas, because it stops your body from digesting the fat from the chips. MSN reports that olestra also "inhibits healthy vitamin absorption from fat-soluble carotenoids that are found in fruits and vegetables and thought to reduce the risk of cancer and heart disease."
7. Bisphenol A: Bisphenol A is suspected of causing cancer in humans and animals and is found in plastic products, including baby cups and bottles. While it may not be realistic for you to carry around a hollowed-out gourd for your baby to drink out of, look for plastic products that do not contain bisphenol A.
8. Hormones: Harmful hormones found in foods are caused by special meals farmers give animals to make them gain weight faster, allowing them to maximize their profit in the shortest amount of time possible. The Sprecher Institute at Cornell explains that these "synthetic steroid hormones used as pharmaceutical drugs have been found to affect cancer risk." Six hormones are currently approved by the FDA for use in cattle and sheep, but it is still controversial and unnatural.
9. Genetically Engineered Food: Genetically engineered food is unnatural and possibly harmful to humans, as well as to the environment and the species that are undergoing genetic transformation. Though there are currently no laws against genetically engineered foods, The Center for Food Safety maintains that "human health effects can include higher risks of toxicity, allergenicity, antibiotic resistance, immune-suppression and cancer." It is expected that up to 45% of U.S. corn and 85% of soybeans are genetically engineered.

Food Psychology

From portion control to over-snacking to eating disorders, modern man’s relationship with food has become dysfunctional.

10. Eating for necessity: Ancient man ate primarily for necessity, which kept his weight down and preserved his health. Today, many Americans are bombarded with a surplus of foods and are tempted to indulge in snacks all throughout the day, leading to poor nutritional choices and overeating.
11. Portion control: Perhaps because ancient man had to be more careful about rationing out his food, he was more adept at portion control. Americans, however, are known for attacking buffets and heaping piles of food on our plates for every course. By paying attention to portion control and serving sizes, it’s possible to lose weight and make more heart-healthy choices.
12. Snacking: Not all snacking is bad. Healthy snacks speed up our metabolism and can keep us focused and energized throughout the day. But constantly going for chips and junk from the vending machine when it isn’t meal time creates a harmful relationship with food. If we try to view food as a source of nutrition and energy, rather than a past time when we’re bored, or an emotional crutch when we feel stressed or sad, then we are more able to control cravings, keep our weight down and have a healthier relationship with food.
13. Too many choices: Choice frees us to become picky eaters and make poor nutritional decisions. From cereal to chips to cookies to bread to tomato sauce, it’s hard to filter out the attractive-looking, additive-riddled choices and zero in on the best nutritional choices.
14. Understand what food does for your body: Being more tuned into your environment and the foods you eat means that you are better able to understand how the foods you consume help or hurt your body. Those with unhealthy images of themselves or unhealthy relationships with food can get carried away with the calories in food and their own weight, rather than the nutritional benefits and necessary energy they gain from food.
15. Eliminate waste: Ancient man hunted and harvested only what he needed to survive, and often used every piece of meat or fruit or vegetable for a different purpose. Eliminating waste helps the environment and gives you a greater appreciation for your food and what you do have. Only buy what you absolutely need at the store, and be sure to use any leftovers instead of throwing them out prematurely.

Nutrition

Fresh foods, organic foods and plenty of water are just a few more reasons why ancient man may have been healthier–at least from a nutritional standpoint–than we are today.

16. Avoid packaged foods: Packaged foods contain more harmful additives since they’re designed to last longer. These additives are unnatural, and even if they aren’t particularly harmful, they’re not as nutritious as fresh foods.
17. Raw: Adhering to a raw food diet means that you will only eat "living" and raw foods, like uncooked fruits and vegetables, sprouted grains–like flaxseed–nuts and seeds. While men and women from older civilizations certainly cooked meat and other foods, a very simple raw food diet ensures that you are consuming highly nutritious foods that promote good digestion, a sensible weight and the intake of heart-healthy vitamins and ingredients.
18. Natural and organic: By eating natural and naturally produced foods and avoiding overly-processed items, you can reduce your intake of artificial ingredients and increase your intake of fresh foods, like fruits and vegetables. Foods that are produced naturally are not genetically engineered, do not have pesticides or preservatives and do not include unnatural hormones.
19. Fresh foods: Eat foods that are in season to ensure that you are eating the freshest possible foods, just like your ancestors did. A fresh food diet also means that you will avoid packaged and processed foods, and will eat foods that are richer in natural flavor.
20. Lighter cooked: Because caveman kitchens weren’t well-equipped with the latest fryers, waffle makers or ovens, food wasn’t overcooked as often, leaving the majority of vitamins and nutrients in the food.
21. No fried foods: Certain types of American home-style cooking rely on frying techniques for flavor. Frying foods, however, removes a lot of the nutritional value, or at least cancels it out by adding grease and breading. Eliminating fried foods will ensure that you reduce your harmful calorie intake and eat fresher, more nutrient-packed foods.
22. Caffeine: Caffeine was most certainly consumed by ancient man, but in the form of tree bark, seeds, and later, tea. But today, caffeine dependency leads to headaches, irritability, the inability to sleep, and even bloating and weight gain–as one of the most popular sources of caffeine is soda. Limit your caffeine intake to green tea once or twice a day if possible.
23. Grow your own meals: Take charge and grow as much of your own food as possible, whether you start an herb garden on your patio or kitchen shelf, or an entire vegetable garden. By knowing exactly what you’re eating, you’ll be able to adequately limit harmful pesticides and additives, limit waste, consistently eat fresh food, and have a greater appreciation for the environment and your food.
24. Drink more water: Ancient man may have drunk tea, but he also consumed lots of water. Sodas, Kool-Aid and other sugary drinks weren’t invented, and ancient man benefited from the lack of choice. Drinking water flushes out your system, clears up your complexion, reduces your chances of getting infections like UTIs, helps you stay hydrated (especially during illness or physical activity) and keeps you more energized. Drinking lots of water also increases your metabolism and can decrease bloating from soda.
25. Eat more fruits and vegetables: Because ancient men and women had fewer choices, they were more inclined to eat the foods that were available, particularly fruits and vegetables. The next time you visit the grocery store, prohibit yourself from buying too many extra snacks and sides that you don’t need, and fill up on fruits and vegetables.

Plenty of fish in Acapulco seas

 Masses of sardines, anchovies, stripped bass and mackerel surged close to shore on beach in the Mexican resort city, packed so tightly near the surface they looked like an oil slick from above.

Child prodigy: Lights dim on a beautiful mind

In 2004, Aarifa Karim Randhawa was the youngest ever Microsoft certified professional in the world. Born in 1995, she received the prestigious title at the age of nine.

On December 22, Aarifa was admitted to Lahore’s CMH hospital after suffering cardiac arrest. On Thursday, doctors said there is no hope for her survival, and that her life support could be switched off ‘at any time’.

Aarifa’s father, Lt Col (Retd) Amjad Karim Randhawa told  that she had suffered an epileptic attack, which caused severe brain and heart damage. Randhawa said “only a miracle will allow my brilliant, genius daughter to live now”.

Aarifa Karim Randhawa.

Aarifa Karim, a Pakistani girl from Faisalabad who became the world's youngest Microsoft Certified Professional (MCP) in 2004 at the age of nine, is in a critical condition in a hospital.


After the news of Aarifa’s condition emerged, Punjab Chief Minister Shahbaz Sharif took notice and offered economic support to the family, but they have refused to take the money.

When Aarifa, now 16, was given the title of a Microsoft professional as a young child, she visited the company’s headquarters in the US.  When she met Bill Gates himself, she had two questions: Why weren’t children allowed to work for Microsoft, and why such few women worked for the organisation.

Her love for technology, however, started long before she was recognised internationally. After discovering computers for the first time at the age of five, she pestered her father for a personal computer, and after that there was no looking back.

Aarifa’s father recalled the year in which his daughter passed the test which enabled her to be declared the youngest professional certified by Microsoft in the world. “When she passed the test at age nine, everyone thought the result was wrong,” he reminisced. She wanted to make software just like Bill Gates, he added. She would say that she wanted to work for children and poor people.

Proudly, he said she came from a ‘low-profile’ family, but she would always say she wanted to study all over the world and then come back to help the people in her village. Her dreams were never for herself alone.

Aarifa’s achievements go far beyond recognition from Microsoft alone. The 16-year-old, a student of Lahore Grammar School’s Paragon campus, has represented Pakistan in various international forums.  In 2005, the child prodigy received the Fatimah Jinnah Gold Medal from the government as well as the Salaam Pakistan Youth Award. In addition, she has received the president’s award for Pride of Performance, medals from IT professionals around the world, and also became a brand ambassador for PTCL in 2010.

Her talents however, are versatile. Besides excelling in the field of science and technology, Aarifa also flew a plane at the age of 10.

Aarifa’s life hangs in the balance, and while most have given up hope, her father says: “I am praying and I want everyone to pray for her”.

'Karma' Facebook post leads to criminal charges

Attorney for 16-year-old suspect: 'It's absurd'


 Is it a crime to wish bad karma on someone? A Pinellas County teenager says she was suspended from school and charged with a crime just for posting a karma comment on her Facebook page.

 Allie Scott

Allie Scott is a junior at Osceola High School. The 16 year old says it all started in the school parking lot last month when she parked her brother's car in another girl's spot. She was asked to move it, and when she did at the end of the day, the car had been scratched up with a key.

Without naming who she thought did it, she posted this comment on her Facebook page: "Oh, so you keyed my car. Your karma is going to be a whole lot worse than that."

She wound up in the office and her mom was called.

"I started crying immediately. I didn't know what to say. I've never been in trouble before," Allie said.

Her mother drove to the school and also went to the office to meet with administrators.

"I had no idea what she was in trouble for and the severity of it until we got to the Pinellas County Sheriff's Office," Paula Scott recalled.

Allie was charged with stalking by the sheriff's office. She has a court hearing next week.

Cecilia Barreda, a spokeswoman with the Pinellas County Sheriff's Office, said the agency cannot comment on the case because its an open investigation and she is a juvenile.

High-profile criminal attorney John Trevena has had his share of strange cases and even he finds this one almost too bizarre to believe.

"It's absurd," he said. "Karma is a spiritual believe that the universe will even things out and justice. There doesn't seem to be any allegations that constitutes a crime -- none."

Allie already served a three-day suspension, and she is not in any trouble with her mother.

"I've always taught my daughter; Leave it to karma and just let it go."

Nobody at the Pinellas County School Board returned our calls or email. The district is on holiday break.

Welcome to our austerity home

Mowed some cool designs on baseball fields

Paro Airport

 Landing at Paro Airport has been described by many people as breathtaking. Conversely, the tiny airstrip situated a mile and a half above sea level has also been described as completely terrifying and is roundly regarded as one of the most challenging airports to land in the world.

Coming out of the clouds toward Paro Airport, you are likely to see 18,000 foot peaks of the Himalayas on one or both sides of you. At 6,500 feet long, the runway at Paro is actually shorter than its elevation, and few pilots are even certified to fly into the Himalayan valley. Besides the danger of flying through some of the world's tallest peaks, the runway is carved out of the mountain foliage, and pilots must also account for vicious winds that sweep through the valley.

Despite the challenges associated with the airport, the eight pilots that are certified to land at the airport still manage to bring over 30,000 people per year into the mountainous Asian country.

Darth Vader Sculpture

Baby puts hand in Obama's mouth

President Obama was posing for photographs on Christmas Day in Hawaii when an 8-month-old baby put his hand in the president's mouth.