Peanut Butter

I grew up staying away from peanut butter because it was 'fattening'. But not only do I eat PB but I love Almond Butter. I use AB most of the time on my morning bagel. Just remember to use it sparingly with a little jam or honey. Yum! Also a teaspoon full truly can deter the 'hungries' anytime of day. Look for the natural brands with no sugars or salt or even better many stores let you grind your own. I prefer the roasted verses raw brands.

(Prevention)

By Marge Perry , Marge Perry teaches cooking at the Institute of Culinary Education in New York City. A chef and syndicated columnist, she's been writing about food and nutrition for more than 15 years.

I loved getting pb&j sandwiches in my school lunch box--until I became a teenager. That's when peanut butter turned into a guilt-ridden indulgence akin to candy bars, cookies, and cakes: diet disasters to be avoided at all costs. Here's why I was wrong:

It helps you lose weight
Calling peanut butter a diet food, with 180 to 210 calories per serving, may seem counter-intuitive. But it has the enviable combination of fiber (2 g per serving) and protein (8 g per serving) that fills you up and keeps you feeling full longer, so you eat less overall. Plus, there's nothing more indulgent than licking peanut butter off a spoon--and indulgence (in moderation) helps dieters fight cravings and stay on track.

It's packed with nutrition
A serving of peanut butter has 3 mg of the powerful antioxidant vitamin E, 49 mg of bone-building magnesium, 208 mg of muscle-friendly potassium, and 0.17 mg of immunity-boosting vitamin B6. Research shows that eating peanuts can decrease your risk of heart disease, diabetes, and other chronic health conditions. One study published in the Journal of the American Medical Association found that consuming 1 ounce of nuts or peanut butter (about 2 tablespoons) at least 5 days a week can lower the risk of developing diabetes by almost 30%.

It's got the good fat
Peanut butter is chock-full of heart-healthy monounsaturated fat. A recent study found that insulin-resistant adults who ate a diet high in monos had less belly fat than people who ate more carbohydrates or saturated fat. PS: If you're buying reduced-fat peanut butter because you think it's better for your waistline, save your money. The calories are the same (or even a little higher) thanks to the extra ingredients that are added to make up for the missing fat (including more sugar).

How to Buy the Best

The fat and calorie counts of most brands of peanut butter are similar, but there are other indications of a healthier pick. Here's what to look for:

Sodium: Counts can range from 40 mg to 250 mg per 2-tablespoon serving. (Organic versions tend to have less.) Keep in mind that higher sodium content tends to mask the peanut flavor.

Sugar: Natural brands have 1 to 2 g--about half as much as commercial brands. The sugar content isn't so much a health issue as a question of flavor and use: If you're making a savory dish like satay sauce or combining peanut butter with a sweet ingredient, such as jelly or honey, save a few calories by choosing an unsweetened brand.

For Sauces

Peanut Butter & Co.'s Smooth Operator is the PB you spoon instead of spread, making it ideal for drizzling over fruit or adding peanut flavor without thickness
to sauces or soups.

Straight Off the Spoon

Smucker's Natural or Organic have the best peanut flavor of the mass-market brands. They have a pure taste and the quintessential stickiness.

Green Tea

I love tea and grew up drinking black tea. So lately I have been trying some green teas, one of my favorites is gyokuro, a Japanese green loose tea, by Harney and Sons Co. Very good. Take time out and sip a soothing cup of tea.

Looking for a simple resolution to improve your overall health? Start drinking green tea. My beverage of choice, green tea is a potent source of catechins - healthy antioxidants that can inhibit cancer cell activity and help boost immunity. Need more reasons to drink green tea? It can also: Lower cholesterol levels and rates of heart disease Help protect against bacterial infections Promote joint health and stronger bones Reduce inflammation  Enhance the effects of antibiotics, even against drug-resistant bacteria and "superbugs" Green tea is available in a wide range of varieties - introduce yourself by substituting a cup of green tea for a cup of coffee, or add a glass of iced green tea to your afternoon ritual and you will soon be enjoying the health benefits of this delicious beverage! Learn to appreciate the subtle fragrance of good-quality green tea and use teatime to unwind, meditate and take respite from your stress du jour. (Dr. Weil)

Lyme Disease

 Since we are spending more time outdoors I thought this article would be a good reminder about ticks.

(Berkeley Wellness)
Every year, 20,000 to 30,000 Americans are diagnosed with Lyme disease, transmitted by ticks. Here’s how to protect yourself.  
Certain types of ticks transmit Borrelia burgdorferi, the bacteria that cause Lyme disease. One of the most prevalent carriers is the deer tick. Luckily, the disease is difficult to get because most ticks are not infected, and if they are, they usually have to be embedded in your skin for at least 36 hours.
If you do become infected, you may develop symptoms in 3 to 30 days. Usually, the time, the first sign is an expanding red rash, typically around the bite site. Flu-like symptoms may also occur. If untreated, Lyme disease may cause a multitude of symptoms including facial paralysis, headaches and heart rhythm disturbances.
Get treated for Lyme Disease
If you have a rash and/or other symptoms, see your doctor. If it turns out you have Lyme disease, the recommended treatment is oral antibiotics for two weeks. For later-stage manifestations of Lyme disease, such as neurological, joint or heart problems, you will need another two weeks of antibiotics, usually given intravenously. Some people get better without treatment, but antibiotics shorten recovery time and prevent complications.
How to protect yourself
If you spend time outdoors in areas where there are ticks, take these steps:
• Wear light-colored, long-sleeved shirts socks and pants. Tuck your pants into your socks.
• Apply a repellent containing DEET or picaridin on ex­­posed skin, and spray permethrin on your clothes. 
• When you get home, look for ticks all over your body, in­­cluding your scalp and groin area. Unless they’re engorged with blood, ticks can be hard to spot. A magnifying glass can help.
• Tick-proof your property by clearing brush and leaves.
• Cats and dogs get Lyme disease, too. Check your pets regularly for ticks.
• A bout of Lyme disease will not make you immune to future infections, so always take precautions when you venture into tick-infested areas.
What to do if you find a tick
If you find a tick embedded on your body, do not use a hot match, petroleum jelly or gasoline to remove it. Instead, after cleaning the area, remove the tick with tweezers, grasping it firmly as close to your skin as possible, and pulling away with a steady motion.
Don’t twist the tick, since that may break off the mouthparts and lead to an infection. Don’t crush, puncture or squeeze the tick’s body. If the mouthparts break off in the skin, use tweezers, as you would to remove a splinter, then wash the bite site with soap and water.

Water

Here is a great article about how much water we need to drink... 

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Water: How much should you drink every day? Water is essential to good health, yet needs vary by individual. These guidelines can help ensure you drink enough fluids.

By Mayo Clinic staff How much water should you drink each day? It's a simple question with no easy answers. Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, how active you are and where you live.
Although no single formula fits everyone, knowing more about your body's need for fluids will help you estimate how much water to drink each day.

Health benefits of water

Functions of water in the body

Water is your body's principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.
Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.

How much water do you need?

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.
So how much water does the average, healthy adult living in a temperate climate need? In general, doctors recommend 8 or 9 cups. Here are the most common ways of calculating that amount:

• Replacement approach. The average urine output for adults is about 1.5 liters (6.3 cups) a day. You lose close to an additional liter (about 4 cups) of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace your lost fluids.
• Eight 8-ounce glasses of water a day. Another approach to water intake is the "8 x 8 rule" — drink eight 8-ounce glasses of water a day (about 1.9 liters). The rule could also be stated, "Drink eight 8-ounce glasses of fluid a day," as all fluids count toward the daily total. Although the approach really isn't supported by scientific evidence, many people use this easy-to-remember rule as a guideline for how much water and other fluids to drink.
• Dietary recommendations. The Institute of Medicine advises that men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.

Even apart from the above approaches, if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate. If you're concerned about your fluid intake, check with your doctor or a registered dietitian. He or she can help you determine the amount of water that's best for you.

Factors that influence water needs

You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you're pregnant or breast-feeding.

• Exercise. If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. An extra 400 to 600 milliliters (about 1.5 to 2.5 cups) of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires more fluid intake. How much additional fluid you need depends on how much you sweat during exercise, and the duration and type of exercise. During long bouts of intense exercise, it's best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Also, continue to replace fluids after you're finished exercising.
• Environment. Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 8,200 feet (2,500 meters) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.
• Illnesses or health conditions. When you have fever, vomiting or diarrhea, your body loses additional fluids. In these cases, you should drink more water. In some cases, your doctor may recommend oral rehydration solutions, such as Gatorade, Powerade or CeraLyte. Also, you may need increased fluid intake if you develop certain conditions, including bladder infections or urinary tract stones. On the other hand, some conditions such as heart failure and some types of kidney, liver and adrenal diseases may impair excretion of water and even require that you limit your fluid intake.
• Pregnancy or breast-feeding. Women who are expecting or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are used especially when nursing. The Institute of Medicine recommends that pregnant women drink 2.3 liters (about 10 cups) of fluids daily and women who breast-feed consume 3.1 liters (about 13 cups) of fluids a day.

Beyond the tap: Other sources of water

Although it's a great idea to keep water within reach at all times, you don't need to rely only on what you drink to meet your fluid needs. What you eat also provides a significant portion of your fluid needs. On average, food provides about 20 percent of total water intake. For example, many fruits and vegetables, such as watermelon and tomatoes, are 90 percent or more water by weight.
In addition, beverages such as milk and juice are composed mostly of water. Even beer, wine and caffeinated beverages — such as coffee, tea or soda — can contribute, but these should not be a major portion of your daily total fluid intake. Water is still your best bet because it's calorie-free, inexpensive and readily available.

Staying safely hydrated

It's generally not a good idea to use thirst alone as a guide for when to drink. By the time you become thirsty, you may already be slightly dehydrated. Further, as you get older your body is less able to sense dehydration and send your brain signals of thirst. On the other hand, excessive thirst and increased urination can be signs of a more serious medical condition. Talk to your doctor if you experience either.
To ward off dehydration and make sure your body has the fluids it needs, make water your beverage of choice. Most healthy adults can follow these tips:

• Drink a glass of water with each meal and between each meal.
• Hydrate before, during and after exercise.
• Substitute sparkling water for alcoholic drinks at social gatherings.

Although uncommon, it is possible to drink too much water. When your kidneys are unable to excrete the excess water, the electrolyte (mineral) content of the blood is diluted, resulting in low sodium levels in the blood, a condition called hyponatremia. Endurance athletes, such as marathon runners, who drink large amounts of water, are at higher risk of hyponatremia. In general, though, drinking too much water is rare in healthy adults who eat an average American diet.

References

NU00283 April 17, 2010

© 1998-2011 Mayo Foundation for Medical Education and Research (MFMER).

Witch Hazel

Witch hazel is a liquid distillation of the leaves, bark and twigs of a common shrub  (Hamamelis virginiana), which is native to North America. It can usually be found on drugstore shelves next to rubbing alcohol and hydrogen peroxide, yet many people aren't familiar with it. In spite of its relative anonymity, there are many uses for witch hazel that you may find surprising. To treat irritated skin, douse an organically grown cotton pad with witch hazel and apply it to the area. This treatment is good for insect bites as well as sun- and windburn, and even hemorrhoids. You can also use it in the same manner to disinfect minor cuts and abrasions, and for general skin care such as cleansing, toning and refreshing the face. In addition, it can be rubbed into arms or legs for muscle soreness. Topical witch hazel has no drug interactions and may be used safely by both children and adults. (Dr. Weil) Here is a plant that has been around a long time and seems to be a great all purpose treatment. I will have to give it a try....