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We all ready know about the physical benefits of eating tuna and other fatty fish. They provide an anti-inflammatory effect and have been linked to a lower risk of heart disease. Our hearts rejoice everytime we order fish! Studies are showing that our brains throw a little party of their own when we dine on salmon and tuna.

Researchers tell us that fatty fish may prevent memory loss in addition to reducing the risk of stroke.

Studies show that people who eat baked or broiled - not fried (ouch, that one stings) - fish high in omega-3 fatty acids have been found to be less likely to have “silent” brain lesions that can cause memory loss and dementia and are linked to a higher risk of stroke.

“Previous findings have shown that fish and fish oil can help prevent stroke, but this is one of the only studies that looks at fish’s effect on silent brain (lesions) in healthy, older people,” Jyrki Virtanen, who led the study, said in a statement.

Eating just one serving per week of fatty fish leads to a 13 percent reduced risk of having silent brain lesions.

Omega-3 fatty acids are found in tuna, salmon, mackerel, herring, sardines, and in other foods such as walnuts.

As luck would have it, my absolute favorite way to eat fish (fried) doesn’t quite get the job done. I do love when my husband grills fish, though. It’s actually the only way I can tolerate salmon (unless it’s salmon patties).

While eating tuna and other types of fish seems to help protect against memory loss and stroke, these results were not found in people who regularly ate fried fish,” Virtanen said.

Make each moment count double,
~Joi

In the same way that when most of us say we’re “starving,” we’re simply hungry - many people say they’re depressed when they’re simply feeling down. Generally, it’s a feeling that’s the result of something that has happened in their life, and when enough time passes, the feelings will heal.  While feeling sad is a horrible feeling that we wouldn’t wish on anyone, we know that better days and sweeter emotions are around the corner. 

However, for those who ARE depressed, better days and sweeter emotions are positively unthinkable.  A depressed individual honestly can’t even phantom smiling again, let alone laughing.

So, how do know which category you fall into?  Ask yourself the following questions:

1. Do I feel sad every day for most of the day?
2. Have I lost interest in things that once delighted me?
3. Am I sleeping either much more or much less than I once did?
4. Am I restless?  Do I have trouble sitting still or shutting my mind off?
5. Do I feel tired and lethargic most of the time?
6. Do I feel worthless? Does it seem to me that I don’t serve a purpose to anyone or anything?
7. Do I feel like I’ve been abandoned by everyone?
8. Am I having trouble making decisions?
9. Am I either eating more than usual or less than usual?  Is my weight up or down?
10. If someone asked me if I liked myself, would my answer be NO?

Another symptom of depression is so fundamentally important that I didn’t want to list it above.  It deserves its own paragraph, because I can’t emphasize it enough. If you EVER have thoughts of suicide or thoughts of hurting yourself in any way - get to a doctor as soon as possible.  Whether it’s 4:00 in the morning or 12:00 at night, emergency rooms are always open!  People want very much to help you, please let them.  Never do anything to yourself or your body that you wouldn’t want done to someone you love.

Look back over the symptoms again.  If you answered “Yes” to 2 or 3 questions, you may be experiencing a “mild” form of depression.  If you can “pin” these feelings to a particular event, chances are good that what you need is time.  Don’t feel guilty for feeling down and don’t make the mistake of allowing these temporary feelings to identify you.  You are a vibrant and happy person who is simply feeling down at the moment.

If you answered “Yes” to 5 or more questions - you are a vibrant and happy person who probably needs help finding that person once more.  The thing many people don’t realize is that doctors can help with depression.  But you have to go!  And you have to keep going when they tell you to - if medications are involved, you have to work with your doctor to make sure your dosage is where it needs to be.

Never, ever try to doctor yourself.  No good ever comes from that.

If you have been thinking about suicide, or hurting yourself in any way - please see a doctor immediately.  Your world doesn’t have to stay dark, there are plenty of wonderful people who can help you find the light again.

If you are on the “mild” end of depression or if you are simply feeling blue, begin (as in RIGHT NOW!) looking for ways to make you feel better. The next post will contain a long list of ideas for you to pull from - from meditating to exercising, you’ll find so much to do you won’t have time to feel anything but busy!

Make each moment count double,
~Joi

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On our main website, TMFC, I have a form that, basically, asks the reader what’s on his or her mind. They’re encouraged to let me know what concerns or subjects they’d like to read more about.

This form has been up for quite a few years and the top replies have never changed. Year in, year out, people are most concerned about:

1. Depression/ The Blues/ Lifting Your Mood
2. Self Confidence/Self Image TIES with Overcoming Anxieties
3. Relationships/ Getting Along With Others
4. Staying Mentally Sharp/Avoiding Dementia/Having a Better Memory

There are a great number of other responses, of course, but the four concerns above are the most frequent responses.

For the month of August, I’m going to take each concern - one per week - and round up all of the information, resources, advice, quotes, etc. and add them to my own thoughts (for what they’re worth!).  I plan to put up at least 4 posts per subject. 

We’ll start with Depression.  I’ve been reading a great deal about the subject and, hopefully, we can uncover exactly what some of our readers need to put a smile back on the face of their world.   The first post in this series should be up tomorrow. 

Make each moment count double!
~ Joi

Dr. Al Sears has an amazing newsletter - it’s actually one of the top three health newsletters online. I strongly urge you to visit the link I just dropped and sign up today. It’ll be the healthiest thing you’ve done in a while.

Dr. Al Sears recently addressed a topic of great interest to all of us: Dementia. He pointed out the fact that most people seem to think there’s simply nothing you can do about this terrible, hideous disease… Pretty much they believe we’re at its mercy.

Dr. Sears believes, as I do, that that’s just this side of hogwash.

He points out a study out of South Korea that found a direct link between the B vitamin, folate deficiency, Alzheimer’s, and age-related dementia. Vitamin B9 is also known as “folic acid,” a different form of B9.

The researchers took 518 people over 65 and monitored them for about two-and-a-half years. Over that time, 45 of them developed dementia, and out of the 45, 34 had Alzheimer’s. The one thing everyone in this group had in common was what the researchers called an “exaggerated” decline in B9 levels compared to the rest of the people in the study.

Meanwhile, those in the study with low levels of B9 had three times the risk of developing Alzheimer’s or dementia. This was true even after other factors were taken into account—including age, physical disabilities, alcohol consumption, and weight gain.

So this study would suggest that you can reduce your chance of Alzheimer’s or dementia just by keeping your levels of B9 high. - Al Sears, M.D.

I keep reading about more and more studies linking Dementia to a poor diet, weight problems, and an unimpressive antioxidant intake.

Another very important study of Alzheimer’s Disease addressed the diet and antioxidant intake over a person’s lifetime. The risk of Alzheimer’s disease among those who got enough of the antioxidants vitamin B complex, vitamins C, E, and fish oil was one third of those who did not.

Dr. Sears also details a British study that found a strong link between obesity, Alzheimer’s, and dementia. The researchers of this particular study found that people who are overweight are twice as likely to develop Alzheimer’s disease as people who stay fit.

Below is the nutirional checklist that we should go by in our fight against Alzheimer’s and dementia - beside each is Dr. Sears’s recommended daily amount:

CoQ10 – 200 mg
Vitamin B12 – 400 mcg
Vitamin B6 – 75 mg
Vitamin C – at least 500 mg minimum, much more is safe (I take 2000 mg per day)
Vitamin E – 400 IU
Folic Acid (B9) – 800 mcg

Folic Acid is a superstar in the health community. Not only is it important in the fight against Alzheimer’s, some studies show that folic acid might help prevent heart disease, stroke, and some cancers. We also know that it helps the body make healthy new cells - that has to be great, right?! Folic Acid can be found in many breakfast cereals, bread, kale, spinach, turnip greens, lettuce, beans, peas, bananas, nuts, asparagus, spaghetti oranges, and broccoli.

Make each moment count double,
~ Joi

“Eventually, there comes a point in every life where you can no longer ignore the enormous and expanding gap between the life you could be living and the life you’ve settled for….   Every day of your life that you’re not actively engaged in staying fit, eating well, and strengthening your body the gap grows.”  - Stregnth for Life, by Shawn Phillips, page 10

I recently finished reading Strength for Life and, quite frankly, I’m filled with two emotions.

For one, I’m angry at myself!  Why didn’t I start, in my 20’s, eating right and exercising every day.  By now I could be Wonder Blogger!  I’d never have to worry the trauma room (for my male readers, this would be the dressing room), I’d have all the energy I need for anything life throws me or for anything I want to throw it, and I’d be setting a golden opportunity for my three daughters.

For another, I’m excited!  It’s never to late to do what you should have done.  There aren’t any NO U TURNS signs along life’s highway, so I can start today (actually the day I opened the book) getting my butt in shape - as well as the rest of me.

I knew the author, Shawn Phillips, and I would hit it off right from the start.  You see, while I’m  a typical girly girl, I’m also a huge sports fan.  My favorite teams are the UK Wildcats, the St. Louis Cardinals, and the Denver Broncos.  At the end of chapter 1, Shawn quoted my all-time favorite QB, John Elway, and referred to him as “a friend.”  So, I settled back with the book to see what an author with impeccable taste had to say.

A Wake-Up Call

Do you realize how out of control obesity is in America?  According to the National Center for Health Statistics, about 30 percent of U.S. adults 20 and older are obese and 65 percent are either overweight or obese.  65 percent!

Even more disturbing, to me, is the following statistic:  In the kid’s group, one out of five ages 12 to 19 is now considered obese.  That absolutely breaks my heart. 

Not only does being overweight keep you from living the life you should be living, it’ll end your life much sooner than it should end. It’s not just about being able to keep up on the playground or tennis court, it’s not just about how those Levi’s look, and it’s not just about leaving the trauma room with your head high as opposed to buried in your hands - it’s about being around for your loved ones as long as you possibly can!

What Strength for Life Can Mean for You

I’m certain I’ve pointed out before how difficult it can be to write a book review. Especially when it’s for a book that you’re dying for your readers to read. On one hand, I want to tell you all that I learned from the book. For someone with the gift for gab like me, it’s particularly hard NOT to give everything away. The problem with that, of course, is that you’d have no reason to buy the book. Not a very fair thing to do to an author who put their heart and soul into the publication.

Let me try to Bullet Point the reasons you should read Strength For Life as soon as you possibly can (bullet points usually keep the gab within reason):

• The author, Shawn Phillips, is a fitness expert in every sense of the word.  He’s been in the business for over 20 years and has helped not just thousands, but tens of thousands of people live better, healthier, and stronger lives.
• Strength for Life includes an eating plan that gives you more energy than you’ll remember ever having.  The nutrition tips are golden (I laughed out loud at his description of pop and will never look at one the same again!)  He points out how berries will protect you from the damages of free radicals, why water is more important to drink than we even realize, why apples are the perfect fruit, and a lot more.  You feel better AND look better when you eat the way you should - Strength for Life lays it all out for you and even gives sample daily meal plans.  There are over 25 pages devoted entirely to educating the reader about nutrition.  As a web publisher who spends 50 percent of her day reading about health, food, and nutrition, I was amazed at just how much I learned.
• Illustrated, simple exercises make it easy to follow along.  They’re accompanied by step by step instructions that are (Thank you, Shawn!) clear and precise.  I hate it when an exercise book just shows a picture and tells you something like,  Do 3 sets.  3 sets of what?!  The exercises in Strength for Life are fun, highly doable, and effective.  The entire workout plan can be done a little over 30 minutes.  Personally, I like to do them while Andy Griffith’s on.  I get started a little before the whistling starts, and I’m usually through by the time Andy has gotten Barney out of his recent scrape.  Mayberry makes a perfect soundtrack and I know the shows by heart, so I don’t have to look up from my book or “focal point” to know what’s going on.
• Get this - there’s a boot camp in this book!  The book refers to it as Base Camp, but my body’s convinced it’s boot camp.  And I love it.  Section 2 is called “Base Camp:  12 Days That Will Recharge Your Body and Mind.“  I’m certain that recharging your body and mind appeal to you as much as they do to me! 
• Goal setting and achieving exercises provide the motivation you need to make all of your fitness dreams come true. 

What’s So Great About Shawn Phillips?!

Shawn Phillips is one of the most motivating and inspiring authors I’ve ever read (and you know me, I read - therefore I am).  Even when the book is CLOSED and you’re making your food choices in the store or the kitchen, you feel like Shawn is there with you - saying, “I think there’s a better solution…here, let’s try this instead,” “Look at the ingredients - corn syrup, you know what that means..,” or “Are you completely out of your mind?! Put that back.” 

You also feel like he’s there when you’re walking or exercising - coaching you and WILLING for you to make it.  He’d actually make a wonderful trainer on a show like The Biggest Loser because, while he’s filled with information, he has an even more important trait:  He honestly cares about the health, fitness, well-being, and happiness of his readers.  You can tell it in his words.  I read so much that authors can’t even begin to fool me - I know sincerity when I see it. 

Now It’s Up to You

I strongly urge you to buy this book as soon as possible - the sooner, the better, because the minute you start reading is the minute you turn your life around.  As a bonus, if you’re a parent like me, you begin setting a golden example to your children.  They’ll even get on board with you!  A few days ago, I asked my oldest daughter what sounded good for lunch.  Instead of the typical Fries and a Burger answer, she said “a grilled chicken salad.”  I couldn’t make it for her fast enough!

I hope that TODAY you’ll think about “the gap” that began this post.  I hope you’ll get a good, clear picture of the life you could be living - the one you’d spell out for a genie.  Then I hope you’ll realize that the first step you should take (to make your wishes come true) is to get a copy of Strength for Life as soon as you possibly can.

Nah, sooner.

To illustrate just how serious I am about you getting this book - I’m going to do something that I don’t believe I’ve ever done in all my years of reviewing books. See, as a web publisher, I make my living online - what I make with my blogs/sites is what I take to the grocery store with me! When I review a book, I always use my Amazon link (or another affiliate link) - so, when the visitor makes the purchase, I get paid. Solid.

But, in this instance - as an added way of letting you know how much I want you to improve your health and life - I’m not going to use any such links. In each of the links, I’m simply pointing you to Shawn Phillips website where you can learn more about him and his mission to whip us all into shape! You can even sign up for a sneak preview of the book - how cool’s that?  Please do this for yourself and for your family. You only get one life - it isn’t a dress rehearsal.

As the greatest quarterback to ever play (I believe his name was John Elway) once said, “If you’re going to set a goal, aim high!”

Make each moment count double,
~Joi

Cell phones.  We all have one, and most people keep their’s within reach at all times.  Personally, mine likes to wander, so I don’t keep it on a very short leash.  My oldest daughter and my husband are sort of like me in that regard but my youngest daughters are nearly attached to their cell phones.

Because of this attachment, I read everything I can get my eyes on about cell phones and their effects. Sometimes the information is unsettling.

U.S. and European researchers report that cell phone radiation might cause insomnia, headaches, confusion and reduce the amount of deep sleep the body needs. According to online reports, it’s time to start taking these studies seriously.

“The study strongly suggests that mobile phone use is associated with specific changes in the areas of the brain responsible for activating and coordinating the stress system,” one researcher said. The research, conducted by Sweden’s Karolinska Institute and Wayne State University in Detroit, theorizes that radio-frequency radiation may also disrupt production of melatonin, the hormone that regulates the body’s internal rhythms.

We all know the benefits of “winding down” before bedtime. This winding down should include turning off the cell phone and pretending it doesn’t exist for at least 30 minutes before going to sleep.

If you or someone you know is experiencing sleep problems or is showing signs of not getting enough rest - you now have a clear-cut suspect. It’s very, very rare that anything would be such an emergency that someone would HAVE to call your cell phone. If it were, they can reach you on your home phone.

Try it for a week and see if you aren’t able to get more sleep - and a better quality of sleep. I’m betting that you’ll feel so much better you’ll never invite your cell phone for a sleepover again.

Click the link for a great article on Minimizing Health Hazards from Cell Phones.

Make each moment count double,
~ Joi

Here’s a great brain teaser from Braingle.com -

Which fruit comes next in this sequence:

Banana, Pear, Kiwi, Tomato

Choose from: Peach, Lemon, Plum, Guava.

For the answer, click the link below!

You should stimulate your mind daily with teasers and challenges like this. Brain games call upon parts of our minds that don’t get nearly enough stimulation. They need the wake up call!
[click to continue...]

Did you know that when you exercise, your brain gets the same benefits that your body enjoys? 

Like any self-respecting muscle, your brain craves stimulation and oxygen.  The muscles of our body (including our heart) rely on activity to keep them strong, healthy, and vital.  A lot of people are surprised to learn that the brain also benefits greatly from physical activity.

If you’ve read this blog or its main website (TMFC) before , you’re aware of the benefits of mental exercise and activity.  I’m always preaching about the importance of brain teasers, crossword puzzles, reading, and challenging your mind to go further today than it did yesterday.

But, the brain needs more than just mental stimulation - it needs physical stimulation as well.  When we exercise, our brain literally thrives on the increased oxygen and blood flow.  It rewards us with increased sharpness and focus.

While we’ll see benefits from any increase in physical activity, walking is especially good for the brain.  Have you ever heard someone say, “I’m going for a walk to clear my head.”  Without realizing it, there’s actually scientific data standing behind their words!

Walking increases blood circulation, glucose, and oxygen to the brain.  Because it isn’t as strenuous as, say, aerobics, cycling, or swimming, our leg muscles don’t take more than their fair share of the increased blood circulation, glucose, or oxygen.  The brain says, “They’re all mine!”   The extra oxygen and blood flow the brain enjoys during a walk, in fact, does “clear your head” and allow you to think more clearly.

I guess that’s why people like me, who think a little too much, love walking so much.  It supports our habit!

Make each moment count double,

~ Joi

The following is a sponsored post.  It’s been a while since I’ve done one, so let me remind you what thay means.  In a sponsored post, I’m paid to “review” a book, product, service, or website.  I’m not paid to like it or tell my readers that they’ll like it - simply to tell you what I think about it.  Fortunately for everyone involved, in my years of web publishing, I’ve noticed something - people who are willing to pay people to “see what they think” about their product or service usually have a great deal of confidence in what they’ve created.  If they didn’t, why would they risk it?!  I’ve noticed something else.  The confidence exists for a very good reason.

Tools To Life

People who are truly interested in improving their world are in a constant process of gathering information, books, and products (or tools) that will help them.  They know that the only way to improve their world is to improve themself.  After all, first things first, right?!

I’m excited to be able to tell you about one of the best Self Help Programs I’ve ever seen. Tools to Life is a completely free, online self help coaching system and support network that their publishers refer to as a labor of love.  They have been helping people loose weight, improve their relationships, resolve depression, overcome anxiety and get better careers for over 20 years!  They wanted to bring this success “online” so they could reach even more people ith Inspirational motivation  and community support.

The article archive is amazing.  The titles below are just some of the subjects covered:

• Why Go Vegetarian? - 12 highly compelling reasons are presented, and I was ready to board the train by number 5!
• Choices - Your Life is a Choice - Another one of my favorite articles is about the choices we make each day, whether or not we even realize a choice has even been made.
• Boost Your Metabolism, Lose More Inches - I don’t even have to tell you what makes this article a must-read, do I??  The title pretty much says it all.  If it’s not enough, I have another phrase to catch your eye:  Swimsuit season.  This article will tell you how you can burn calories while you sleep.  I kid you not!  It’s a great read.

The articles I listed above are just a few of the hundreds and hundreds offered on Tools to Life.  I haven’t read them all yet, but I’m working on it.  I’m giving my printer a workout, since each one makes the “worthy of being printed out” grade.

Another section of the site that you’re going to love are the Inspirational Videos.  I watched them and wished like mad there were more.  They’re as addictive as they are motivational and inspirational.

The website provides a wealth of information, inspiration, and motivation.  However, its real charm lies in the way it has built a community of people who want to not only improve their own world, but the worlds of others as well.   That sort of mindset inspires you to move in amongst them, doesn’t it?  Life Coaching Support Groups quickly become like close friends who are there for you. In this case, they just happen to be friends who can help you lose weight, improve your relationships, resolve depression, overcome anxiety and get a better career! With friends like that, who’d have enemies?!

I urge you to go (now’s as good a time as any - nudge, nudge) to Tools to Life and have a look around. Sign up and become part of the community, it’s 100 percent free. Some people honestly pay for this type of life coaching and advice! Visit Tools to Life and start a fun, exciting, and productive new journey - a journey we all like to call Self Improvement.

I love one of their sayings on the website, “Achieve your success in 15 minutes a day.” When you think of it like that, it’s as though all of our goals, hopes and dreams are on the table across the room and all we have to do is walk over there to claim them. What are we waiting for?!
 

An exciting fender bender has happened on the information highway.  One of my favorite magazines, Psychology Today, has bumped into the community of Blogging.  The result is positively traffic-stopping!

As the magazine editor, Kaja Perina, writes in her column (June 2008 issue):

Imagine a gathering where relationship gurus, experimental psychologists, and renowned writers drop by for frequent chats - and urge you to join the conversation.  They ponder whether it’s possible to love two people at once, extol Beavis and Butt-head’s unwitting grasp of human nature, and challenge you to whittle your life story down to six words.  And that’s just before appetizers.

If that sounds as intriguing to you as it does to me, I’ll see you there!
blogs.psychologytoday.com