5 Instant Stress Reducer

There are countless reasons that reducing stress is critical for good health. When you’re stressed you’re much more susceptible to illness, and high stress over an extended period of time has been proved to spur ailments like heart disease, high blood pressure, migraines, muscle tension, insomnia, and ulcers. If we’re not ill, we’re definitely irritable, snappy, agitated, and not much fun to be around. Here are a few little “chill pills” to help you cope with life’s countless stressors and improve your overall outlook on life.

BREATHE: Stop, Drop, and Breathe. Okay, maybe not “drop”, but definitely stop and breathe. When we’re uptight or straining ourselves we usually forget to do this. Start by taking a few deep breaths. Next, give this pranayama technique a try: 1) Inhale deeply. 2) Hold your breath for 4 seconds. 3) Exhale for count of 4 seconds. 4) Repeat. Continue this pattern for about one minute.

MOVE: Sometimes stress is so habitual that we have to literally shake it off. Stand up, extend your arms out and imagine that you’re a soggy wet dog and give yourself a good shake. If a good wiggle doesn’t work for you, go for a short walk and take in your surroundings.


SMILE (OR LAUGH): Give yourself a happy break. Just like whistling a happy tune, smile to fake a happy mood. Smiling sends a message to your unconscious mind and automatically generates a positive mood and attitude. If you fake happiness long enough, you might just start to believe that it’s true. If that isn’t working, pick up the paper for today’s comic strip or watch a 5-minute funny video on You Tube.


TIGHTEN AND RELEASE: Lie flat on the floor. Starting with the feet: tighten and squeeze your feet as much as you can. Then move upward, tense and relax the ankles, calves, knees, thighs and entire body one by one. When you get to your head, lift the head off the ground and squeeze all the muscles of your face. Lie quietly for a minute afterward, noticing the change in your body and basking in the calm.


VISUALIZATION/MEDITATION: Close your eyes. Take a deep breath. Imagine a bright red rose in front of you. Notice the vibrant petals, its color and its texture. See this rose clearly in your minds eye. Take another deep breath and smell the rose. Savor its scent and let it fill your body. Slowly open your eyes. Keep your eyes soft for just a minute longer, lingering on the beautiful rose.


and sing BOOMTARAT TARAT HEHEHEHE...

Heart Healthy Dinners

Chicken Fajita Bowl

A one dish meal that is served over rice.
3 cups cooked brown rice (see below)
1 tsp vegetable oil
½ onion, cut in strips
1 cup sliced green pepper strips
1 clove garlic, minced
8 ounces boneless skinless chicken breast, cut in strips
1 cup cooked or canned kidney beans, drained
½ tsp chile powder
½ tsp ground cumin
½ tsp dried oregano leaves

garnishes:
1 cup nonfat sour cream
2 Tbsp fresh chopped cilantro or culantro

Cook brown rice according to package directions, omit salt. For 3 cups of cooked rice you need 1 cup of rice and 2 cups of water.

Preheat oven to 350 degrees. Place vegetable oil in bottom of a large non-stick skillet and heat over medium-high heat. Add onion, green pepper and garlic and saute until golden, about 2 minutes. Add the chicken strips, beans and seasonings; lower the heat to medium and cook until the chicken is done, about 8 minutes. Stir occasionally. Serve the fajita mixture over brown rice. Garnish with nonfat sour cream and chopped cilantro.

Yield: 4 servings.
Each serving:
Nutrient Analysis:
410 calories
5 g fat
1 g saturated fat
48 mg cholesterol
101 mg sodium
60 g carbohydrate
6.5 g fiber
7 g sugars
29 g pro­tein.

Chocolate Angel Food Cake with Raspberries

Ingredients:
16-ounce package angel food cake mix
1/3 cup unsweetened cocoa powder
½ teaspoon ground cinnamon
1 cup frozen fat-free or light whipped topping, thawed (optional)
4 cups fresh raspberries (optional)

Directions
In a large mixing bowl, stir together the cake mix, cocoa powder, and cinnamon. Prepare the cake using the package directions. To serve, top each slice of cake with a dollop of whipped topping and raspberries.

Dietary Information (per serving)
(Without whipped topping and raspberries)
Nutrient Analysis
Serves 16; 1 slice per serving
Calories: 108
Protein: 3 g
Carbohydrates: 24 g
Total fat: 0 g
Cholesterol: 0 mg
Fiber: 1 g
Sodium: 169 mg

This recipe is reprinted with permission from the American Heart Association Low-Calorie Cookbook, Copyright © 2003 by the American Heart Association.

Dijon Pork with Potatoes and Carrots

Ingredients:
8 medium red potatoes (about 2 ounces each), cut into 1/2-inch wedges
4 medium carrots, quartered lengthwise, then cut into 2-inch-long pieces
2 small onions, cut into eighths
1 medium green bell pepper, cut into thin strips
1 medium red bell pepper, cut into thin strips
2 medium garlic cloves, minced
1 tablespoon olive oil (extra virgin preferred)
1 pound pork tenderloin, all visible fat discarded
1 1/2 tablespoons Dijon mustard
1/2 teaspoon cracked black pepper
2 teaspoons olive oil (extra virgin preferred)
1/2 teaspoon salt

Directions
Preheat the oven to 425°F. Line a baking sheet with aluminum foil.Put the potatoes, carrots, onions, bell peppers, and garlic on the baking sheet. Toss with 1 tablespoon oil. Arrange in a single layer, leaving enough room in the center for the pork.Spoon the mustard over the pork; spread evenly over the top and sides. Sprinkle with the pepper. Place the pork on the baking sheet. Tuck the thin end of the pork under for even cooking.Bake for 10 minutes. Stir the vegetables. Bake for 25 minutes, or until the pork is no longer pink in the center. Turn off the oven. Transfer the pork to a cutting board. Let stand for 3 minutes for easier slicing.

Meanwhile, drizzle the remaining 2 teaspoons oil over the vegetables. Stir gently to coat. Sprinkle with the salt. Stir gently. Leave the vegetables in the oven to keep warm while you slice the pork.

Dietary Information (per serving)
Serves 4; 3 ounces pork plus 1 1/2 cups vegetables per serving
Nutrient Analysis:
Calories: 341
Protein: 29 g
Carbohydrates: 37 g
Total fat: 10.0 g
Saturated: 2.0 g
Polyunsaturated: 1.0 g
Monounsaturated: 6.0 g
Cholesterol: 74 mg
Fiber: 7 g
Sodium: 511 mg

This recipe is reprinted with permission from American Heart Association One-Dish Meals, Copyright © 2003 by the American Heart Association.

Gingered Stir Fry

Stir fry dishes are a great way to get more vegetables in your diet. You can use up the fresh vegetables in your refrigerator or buy one of the many fresh or frozen stir fry combinations in your grocery store.

3 cups cooked brown rice
1 tsp vegetable oil
1 Tbsp minced garlic
1 Tbsp minced fresh ginger root
½ cup sliced green onion
1 pound (about 4 cups) fresh or frozen stir fry vegetable mix (celery, carrots, broccoli, snow peas, mushrooms, bean sprouts)

Sauce:
½ cup orange juice
2 Tbsp light soy sauce
1 Tbsp sesame oil
2 tsp corn starch
pinch cayenne pepper or red pepper flakes

Heat a large non-stick skillet over medium-high heat. Add the vegetable oil. Saute the garlic, ginger and green onion until golden brown, about 1-2 minutes. Add the rest of the vegetables and saute until crisp tender, about 5 minutes.

Meanwhile, combine the ingredients for the sauce in a small mixing bowl and mix well. Pour the sauce over the vegetables and cook until the mixture thickens slightly, bubbles and turns clear. Serve this stir fry dish over cooked brown rice or pasta.

Serves 4.
Each serving:
Nutrient Analysis:
261 calories
6 g fat
1 g satu­rated fat
0 mg cholesterol
286 mg sodium
46 g car­bohydrate
3.5 g fiber
7 g sugars
6 g protein

Lasagna Roll-Ups

A speedy way to make lasagna; it looks very elegant when served.

8 lasagna noodles
3 cups fat free ricotta cheese
2 Tbsp grated parmesan cheese
½ tsp garlic powder
½ tsp dried oregano
2 cup no salt added tomato sauce
1 cup no salt added tomatoes
2 tsp Italian seasoning
1 tsp garlic powder
2 Tbsp shredded low-fat mozzarella cheese

Preheat oven to 350 degrees. Cook lasagna noodles according to package directions, omit salt. Drain in colander and rinse with cold water.

Filling: Combine ricotta, parmesan 1/2 tsp garlic powder and 1/2 tsp oregano in mediul11-sizedl11ixing bowl.

Sauce: Combine tomato sauce, tomatoes, 2 tsp Italian seasoning and 1 tsp garlic powder in sauce pan. Bring to a boil, stir well and remove from heat. Spoon half the sauce into a bake-proof casserole dish.

Assembly: Lay noodles vertically on a clean counter or cutting board. Spread ricotta filling on each noo­dle, dividing the mixture evenly among all six noo­dles. Roll the noodles up and place seam side down in the casserole dish. Place the other half of pasta sauce over the top of all the noodles. DO NOT TOP WITH CHEESE YET. Cover the dish and bake for 30 minutes. Top with low-fat cheese and serve hot.

Yield: 4 servings.
Each serving:
Nutrient Analysis:
361 calories
3 g fat
1 g saturated fat
19 mg cholesterol
477 mg sodium
47 g carbohydrate
3 g fiber
17 g sugars
35 g pro­tein.

Lemon-Blueberry Muffins From Cooking Light

We have all heard by now that fruits and vegetables are part of a healthy diet. Every day researchers are finding out that specific Fruits and vegetables have special health benefits.

Blueberries have recently been described to be important to help fight against obesity and Heart Disease. They contain a substance that helps break down fat and cholesterol. Sprinkle some on your salad, hot or cold cereal or eat rig ht out of hand. They taste great!

Enjoy the flavor of blueberries in the following recipe:

2 cups all-purpose flour
1/2 cup sugar
1 teaspoon baking powder 1/2 teaspoon baking soda
1/2 teaspoon salt
1/8 teaspoon ground nutmeg 1/4 cup butter
1 1/4 cups low-fat buttermilk 1 large egg
1 tablespoon grated lemon rind 1 cup blueberries
Cooking spray
1 tablespoon fresh lemon juice 1/2 cup powdered sugar

Preheat oven to 4000.

Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (flour through nutmeg) in a medium bowl; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal.

Combine buttermilk, egg, and rind; stir well with a whisk. Add to flour mixture; stir just until moist. Gently fold in blueberries.

Spoon batter into 12 muffin cups coated with cooking spray. Bake at 4000 for 20 minutes or until the muffins spring back when lightly touched. Remove muffins from pans immediately, and place on a wire rack to cool.

Combine lemon juice and powdered sugar in a small bowl. Drizzle glaze evenly over cooled muffins.

Paella Casserole

This Spanish-style casserole is delicious and color­ful with chicken, shrimp, peppers and spices.

2 Tbsp olive oil
½ onion, chopped
1 tsp minced garlic
½ green pepper, chopped
½ pound diced skinless chicken
½ pound shrimp, peeled and deveined
1 can diced tomatoes with juice
2 cups brown rice
1 cup frozen peas
3½ cups chicken broth, low-fat,low-sodium
1 tsp paprika
pinch cayenne pepper, black pepper to taste

Preheat oven to 375 degrees. Place 3-1/2 quart Dutch Oven pan on the stove on medium-high heat. Add the olive oil and allow to get hot. Add the onion, garlic and green pepper and saute briefly until golden, stirring constantly. Add the rest of the ingredients and bring to a boil. Cover casserole and place in oven; bake until the rice is done, about 20 minutes. Serve hot on dinner plate.

Yield: 8 servings.
Each serving:
Nutrient Analysis:
19 calories,
4 g fat,
> 1 g saturated fat,
78 mg cholesterol,
206 mg sodium,
45 g carbohydrate,
3 g fiber,
4.5 g sugars, 22 g protein.

Tex-Mex Beef Stew

Ingredients:
1 pound top sirloin steak, all visible fat removed, cut into 1-inch pieces
12 ounces red potatoes, cut into 1-inch pieces
1 large green bell pepper, cut into 1-inch pieces
2 medium onions, quartered
1/3 cup water
1 1/2 tablespoons steak sauce
2 teaspoons very low sodium beef bouillon granules
2 teaspoons chili powder
1/2 teaspoon sugar
1/4 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon ground cumin
2 tablespoons low-sodium ketchup

Directions
In a slow cooker, combine the steak, potatoes, bell peppers, onions, water, steak sauce, bouillon granules, chili powder, sugar, 1/4 teaspoon cumin, and salt. Cook on high for 4 hours or on low for 8 hours. Just before serving, stir in the remaining cumin and ketchup.

Dietary Information (per serving)
Serves 4; 1 1/4 cups per serving
Nutrient Analysis:
Calories: 270
Protein: 28 g
Carbohydrates: 30 g
Total fat: 5.5 g
Saturated: 2.0 g
Polyunsaturated: 0.5 g
Monounsaturated: 2.0 g
Cholesterol: 69 mg
Fiber: 5 g
Sodium: 411 mg

This recipe is reprinted with permission from the American Heart Association Low-Calorie Cookbook, Copyright © 2003 by the American Heart Associatio

5 Foods That Are Good For Your Heart

Fish-Omega 3 fatty acids

Are very important in heart health. You can find these fats in salmon, sardines, anchovies, mackerel, tuna, herring and lake trout. Recommendations are to eat 2 servings a week-3 ounces a serving.

Nuts
Help reduce the LDL's in your blood and keep your arteries flexible.
Eat 1 ounce of nuts a day-almonds, Brazil nuts, cashew nuts, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, walnuts and peanuts.

Oats
The fiber in oats is known as soluble, the kind that lowers LDL and total cholesterol. It also helps regulate blood sugar and insulin levels. Eat 1 ½ cups of cooked oatmeal a day if possible.

Beans
These are the nutrition powerhouse-they have antioxidants, help lower cholesterol regulate blood pressure and help maintain normal blood sugar. Try all the varieties-3 to 4 ½ cup servings a week-dried or canned.

Olive oil
2 tablespoons a day in place of saturated fat is suggested. This fat has a high level of mono-saturates fat-the kind that helps prevent the oxidation of LDL's.

Dietary fiber: An essential part of a healthy diet

Eat more fiber. You've probably heard it before. But do you know why fiber is so good for your health?

Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation. But fiber can provide other health benefits as well, such as lowering your risk of diabetes and heart disease.

If you need to add more fiber to your diet, don't worry. Increasing the amount you eat each day isn't difficult. Find out how much dietary fiber you need and ways to include more high-fiber foods into your meals and snacks.

What is dietary fiber?

Dietary fiber — also known as roughage or bulk — includes all parts of plant foods that your body can't digest or absorb. Fiber is often classified into two categories: those that don't dissolve in water (insoluble fiber) and those that do (soluble fiber).

• Insoluble fiber. This type of fiber increases the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.
• Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. You can find generous quantities of soluble fiber in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

The amount of each type of fiber varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.

Benefits of bulking up

Unlike other food components such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn't digested by your body. Therefore, it passes virtually unchanged through your stomach and small intestine and into your colon. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may also help to solidify the stool because it absorbs water and adds bulk to stool.

A high-fiber diet may lower your risk of specific disorders, such as hemorrhoids, irritable bowel syndrome and the development of small pouches in your colon (diverticular disease). Fiber — particularly soluble fiber — can also lower blood cholesterol levels and slow the absorption of sugar, which for people with diabetes, can help improve blood sugar levels. A high-fiber diet may also reduce the risk of developing type 2 diabetes.

Eating a high-fiber diet may also help with weight loss. High-fiber foods generally require more chewing time, which gives your body time to register when you're no longer hungry, so you're less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets tend to be less "energy dense," which means they have fewer calories for the same volume of food.

Evidence that dietary fiber reduces colorectal cancer is mixed — some studies show benefit, some nothing and even some greater risk. If you're concerned about preventing colorectal cancer, adopt or stick with a colon cancer screening regimen. Regular testing for and removal of colon polyps can prevent colon cancer.

Boosting your fiber intake

How much fiber do you need each day? The National Academy of Sciences' Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily recommendations for adults:

	Age 50 and younger	Age 51 and older
Men	38 grams	30 grams
Women	25 grams	21 grams

If you aren't getting enough fiber each day, you may need to boost your intake. Choose whole-grain products, raw or cooked fruits and vegetables, and dried beans and peas. Refined or processed foods — such as fruit juice, white bread and pasta, and non-whole-grain cereals — are lower in fiber content. The grain-refining process removes the outer coat (bran) from the grain, which lowers its fiber content. Similarly, removing the skin from fruits and vegetables decreases their fiber content.

So what are your best sources? This list shows the amount of dietary fiber in several types of foods.

Food item	Fiber content in grams*
Split peas, cooked, 1 cup	16.3
Red kidney beans, boiled, 1 cup	13.1
Raspberries, raw, 1 cup	8.0
Whole-wheat spaghetti, 1 cup	6.3
Oat bran muffin, medium	5.2
Broccoli, boiled, 1 cup	5.1
Oatmeal, quick, regular or instant, cooked, 1 cup	4.0
Green beans, cooked, 1 cup	4.0
Brown rice, cooked, 1 cup	3.5
Apple, medium with skin	3.3
Popcorn, air-popped, 2 cups	2.4
Whole-wheat bread, one slice	1.9

*Fiber content can vary between brands.
Source: USDA National Nutrient Database for Standard Reference, 2004

Whole foods rather than fiber supplements are generally better. Fiber supplements — such as Metamucil, Citrucel and FiberCon — don't provide the vitamins, minerals and other beneficial nutrients that high-fiber foods do. However, some people may still need a fiber supplement if dietary changes aren't sufficient, or if they have certain medical conditions, such as irritable bowel syndrome. Check with your doctor if you feel you need to take fiber supplements.

Tips for fitting in fiber

Need ideas for high-fiber meals and snacks? Try these suggestions:

• Start your day with a high-fiber breakfast cereal — 5 or more grams of fiber per serving. Opt for cereals with "bran" or "fiber" in the name. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.
• Add crushed bran cereal or unprocessed wheat bran to baked products such as meatloaf, breads, muffins, casseroles, cakes and cookies. You can also use bran products as a crunchy topping for casseroles, salads or cooked vegetables.
• Switch to whole-grain breads. These breads list whole wheat, whole-wheat flour or another whole grain as the first ingredient on the label. Look for a brand with at least 2 grams of dietary fiber per serving.
• Substitute whole-grain flour for half or all of the white flour when baking bread. Whole-grain flour is heavier than white flour. In yeast breads, use a bit more yeast or let the dough rise longer. When using baking powder, increase it by 1 teaspoon for every 3 cups of whole-grain flour.
• Eat more whole grains and whole-grain products. Experiment with brown rice, barley, whole-wheat pasta and bulgur.
• Take advantage of ready-to-use vegetables. Mix chopped frozen broccoli into prepared spaghetti sauce. Snack on baby carrots.
• Eat more beans, peas and lentils. Add kidney beans to canned soup or a green salad. Or make nachos with refried black beans, baked tortilla chips and salsa.
• Eat fruit at every meal. Apples, bananas, oranges, pears and berries are good sources of fiber.
• Make snacks count. Fresh and dried fruit, raw vegetables, and low-fat popcorn and whole-grain crackers are all good choices.

High-fiber foods are good for your health. But adding too much fiber too quickly can cause intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a period of a few weeks. This allows the natural bacteria in your digestive system to adjust to the change. Also, drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky. Without the added water, you could become constipated.

Use Fiber to lose Weight

Fiber can reduce your risk of heart disease and diabetes, plus it helps fill you up, so you eat less and lose weight!

If your daily diet falls short on the recommended 25-35 grams, boost your intake with high fiber cereals, whole wheat bread, brown and wild rice, whole wheat pasta, fresh fruit and vegetables. Also, take advantage of your local salad bar - build a power salad using the following fiber guide:

Food Fiber in Grams:

Romaine lettuce (2 cups): 2
Spinach leaves (2 cup): 5.5
Artichoke hearts (1/2 cup): 4.5
Onions (1/2 cup): 1
Carrots (1/2 cup): 2
Mushrooms (1/2 cup): 1.5
Corn (1/2 cup): 2
Peppers (1/2 cup): 1
Beets (1/2 cup): 2
Broccoli (1/2 cup): 1.5
Black beans (1/2 cup): 7
Navy beans (1/2 cup): 9
Chickpeas (1/2 cup): 6
Tomatoes (1/2): 1
Green peas (1/2 cup): 3.5
Chopped walnuts (2 tablespoons): 1
Slivered almonds (2 tablespoons): 1.5
Sunflower seeds (2 tablespoons): 1.5

Water Works for Weight Loss

Nothing quells the appetite like water, lots and lots of water. Start out with two quart bottles in the morning and carry one with you to work or wherever you go. If you like, divvy up the 64 ounces of water into eight (8-ounce) bottles or four pint (16-ounce) bottles to carry around with you all day. Freeze half of them the night before and they will last all day, even in a hot car. Keep some unfrozen so they will be ready to drink immediately.

Yes. You will have to make more frequent bathroom trips, but it is worth it. Drink your 64 ounces of water before dinner, if possible, so you’re not up half the night going to the bathroom.

Water not only fills you up and lessens your appetite, it prevents those “hungry horrors” we all encounter when our blood sugar drops and we reach for cookies, candy, ice cream, fries or other high-calorie treats. Water also flushes out the system, rids the body of bloat and toxins and rosies up the complexion. Now, start splashing

10 Essential Health Tips

First, i would like to give my definition if what What Is Health?

Health is a unity and harmony within the mind, body and spirit which is unique to each person, and is as defined by that person. The level of wellness or health is, in part, determined by the ability to deal with and defend against stress. Health is on a continuum with movements between a state of optimum well-being and illness which is defined as degrees of disharmony. It is determined by physiological, psychological, socio-cultural, spiritual, and developmental stage variables.

“He who has health has hope, and he who has hope has everything.” -Arabian Proverb

10 Essential Health Tips
(The Basics to Practice Every Day)

1. Move More
Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it’s a stress buster. Think ‘move’ in small increments of time. It doesn’t have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that’s great when you’re up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha…. Then do it!

2. Cut Fat
Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine…. Then be one!

3. Quit Smoking
The jury is definitely in on this verdict. Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products that kill. Just recently, we’ve seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or ‘tough guy’ stance of Hollywood smokers. Thought for the day: Give up just one cigarette…. the next one.

4. Reduce Stress
Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible. Thought for the day: When seeing red, think pink clouds….then float on them.

5. Protect Yourself from Pollution
If you can’t live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It’s a good pollution and dirt from the street deterrent. Thought for the day: ‘Smoke gets in your eyes’…and your mouth, and your nose and your lungs as do pollutants….hum the tune daily.

6. Wear Your Seat Belt
Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes. Thought for the day: Buckle down and buckle up.

7. Floss Your Teeth
Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it’s because people who floss tend to be more health conscious than people who don’t? Thought for the day: Floss and be your body’s boss.

8. Avoid Excessive Drinking
While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. Thought for the day: A jug of wine should last a long time.

9. Keep a Positive Mental Outlook
There’s a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: You can’t be unhappy when you’re smiling or singing.

10. Choose Your Parents Well
The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn’t mean you cannot counteract the genetic pool handed you. Thought for the day: Follow these basic tips for healthy living and you can better control your own destiny.