Easy Meal Plans For Weight Loss

Do you need a meal plan to lose weight? Meal plans for weight loss are hard to organize on your own. It's usually easier to follow a healthy food plan put together by an expert nutritionist or dietitian.

Whether you are following a 1,200 calorie per day diet, a 1,500 calorie per day diet or a program with a higher calorie count, you'll find a plan to follow below. Then use the downloadable schedules and simple tips to reach your goal weight and keep the pounds off for good.

3 Meal Plans to Lose Weight
Before you choose the best low-calorie diet plan, it's important to know how many calories you need to eat each day. The number can vary depending on your size, your gender, and your activity level. Many commercial weight-loss plans assign women to a 1,200 calorie per day diet plan and men to a 1,500 calorie per day diet plan.

Once you know how many calories you plan to eat each day, choose one of these meal plans for weight loss.

1,200 Calorie Per Day Meal Plan to Lose Weight
1,500 Calorie Per Day Meal Plan to Lose Weight
1,700 Calorie Per Day Meal Plan to Lose Weight
Downloadable Meal Schedule for Weight Loss

Once you've chosen a meal plan, then it's time to schedule and track your meals. If you plan each meal in advance and have foods ready to go, you'll be more likely to stick to your diet. Use this downloadable form to schedule your meals.

Printable Weekly Weight Loss Meal Planner
Use the form to plan when and what you will eat each day. The meal plan you've chosen above will provide the what to eat, but you'll still need to decide when to eat. So is there a best time to eat each meal during the day? Not really. For weight loss, the number of calories you eat each day matters more than when you eat them.

Of course, that doesn't mean meal timing doesn't matter at all. Try to plan meals no more than five hours apart. Then schedule a light snack in between each meal. That way, you won't get so hungry that you cheat on your diet. Use your intuition, your own personal schedule, and your own needs as your guide.

5 Tips to Stick to Your Meal Plan
Schedule a time to plan. Set aside 30 minutes each week to schedule your meals and create a shopping list. You might find this easiest to do on Sunday mornings. Schedule your meal planning time just like you schedule all other important events in your life.  This is also the best time to schedule your workouts so you're sure that you get enough exercise to lose weight faster.
Shop and cook. After you've planned healthy meals, then it's time to go shopping. Many dieters do this immediately after they fill out their meal plan so that they are fully stocked for a week of healthy eating.  Then you can organize your refrigerator with diet-friendly foods so that weight loss foods are easy to find.
Post your plan. Your healthy weight loss plan won't do any good if it's sitting in a drawer buried beneath bills. So once you've filled out your form, post it in a place where you see it every day. It will serve as a reminder of your food choices and of your commitment to reach a healthy weight.
Prep foods in advance. To make sure you stick to your diet plan, organize your meals in advance. You can do this after dinner in the evening. Lay out the foods you'll eat for breakfast so they are ready to go when you wake up. Then pack your lunch and snacks for the next day. Finally, do any meal prep for the next night's healthy dinner so that it's easy to throw together when you come home from work.
Keep in mind that the first time that you sit down and plan meals to lose weight the process will take a little while longer.  But once you have a system in place, you'll breeze through the ritual and you might even like it!  Getting organized feels good and reaching your weight loss goals feels even better.

Almonds And Weight Loss

We know almonds taste great and they’re chock-full of protein and healthy fats. But can nuts actually help with weight loss?

The most common claim about almonds as a weight-loss tool is that they’re satiating, meaning they can prevent overeating. This study found that among dieters, those who supplemented their diets with almonds lost more weight than those who supplemented their diets with complex carbs.

And this study found that subjects who snacked on almonds every day didn’t gain any weight, even though they consumed hundreds of extra calories daily from the almonds. The scientists behind the study believe that’s because the almonds kept them from feeling hungry between meals.

Another possible reason almonds may be good for weight loss? Research has revealed that not all of almonds’ calories are absorbed by the body. Scientists believe that almonds may actually contain about 20-30 percent fewer calories than nutritional labels indicate because the rigidity of their cell makeup doesn’t allow for absorption.

Almonds are full of protein and research has shown that the nutrient is helpful for weight loss. One study found that a high-protein diet can boost metabolism, and another study found that protein has appetite-suppressing effects.

I definitely find almonds satisfying, and I’m a total believer in the power of protein.

I’m not surprised that studies show eating almonds helps prevent overeating at meals and keeps calories in check. They’re a great, filling, healthy snack.

With that in mind, though, it’s important to remember that calories count. Since almonds are high in fat, they contain a lot of calories:. An ounce of almonds (about 23 nuts) has around 160 calories, 14 grams of fat, and 6 grams of protein.

Those little almonds definitely add up! If you’re eating handfuls mindlessly throughout the day, you could be consuming more calories than you want. Don’t outweigh the benefits of almonds by eating too many of them.

The best way to use almonds as part of a weight-loss plan is to incorporate them into your meals and snacks in moderation. Carry a 100-calorie pack of almonds in your bag and whenever a snack attack hits, eat them instead of grabbing something from the vending machine. You’ll be amazed at how full almonds make you feel. Just remember to replace other snack foods with almonds. Don’t eat them in addition to everything else you’d eat in a day.

Enjoy these almond tips:

Snack on whole almonds. Several brands, like Blue Diamond, make 100-calorie packs of almonds and they even come in fun flavors. Rather DIY? You can have about 14 almonds for 100 calories.
Use sliced almonds on everything from salads to yogurt parfaits. They’re a great way to add flavor and crunch without adding a lot of calories. Just watch those portions. Each tablespoon has about 35 calories.

Water And Weight Loss!!!!

Everyone has their food preferences and there are countless diets out there encouraging different food choices. But water is the one thing we all consume every single day. But could drinking a lot of water actually help you lose weight?

Several studies have found that among people who are following a weight-loss plan, those who drank the most water lost the most weight.

An overall increase in consumption isn’t the only way water has been linked to weight loss.

Research suggests that drinking water before meals can expedite weight loss. In two studies, researchers found that overweight people who drank 500ml (around 17 ounces) of water a half hour before every meal lost more weight than those who didn’t consume pre-meal water.

It’s highly unlikely that water itself has weight loss properties. But it definitely has the ability to help you feel full. It’s surprisingly common to mistake thirst for hunger, so sipping on water throughout the day can eliminate so-called hunger pangs, which is probably going to result in less food consumption. And reducing your food intake is what’s going to keep the number on the scale moving down!

Unlike so many other beverages, water is also calorie-free. Even “healthy” drinks like 100 percent fruit juice, naturally sweetened iced tea, and vegetable-boosted smoothies add calories to your daily intake. Every time you reach for water instead of another beverage, you’re saving yourself from excess calories.

And as we all know, excess calories generally lead to excess weight.

It's not a magical weight loss elixir, but by incorporating water into a weight-loss-centric food plan and exercise routine, you’re definitely upping your chances of weight loss success!

If you're bored by plain water, try one of these ideas:

Sparkling water. The fizziness of carbonated water makes it more interesting. Make your own using a SodaStream or buy cans at the store. Just make sure you don’t get anything with added sugar.
Spike it with citrus. A lemon wedge isn’t your only option. Try a squeeze of lime, a slice of grapefruit, or an orange wedge.
Switch up the temperature. Water doesn’t have to be served ice cold. In fact, some people find it harder to drink that way. Pour yourself some room-temp or hot water for a change of pace.
Flavor infusions. Fill a pitcher with water and experiment by adding different fruits, herbs, or even veggies. Try strawberries, mint, and cucumber or go for a mix of sliced apples and peaches. Refrigerate the pitcher overnight, and in the morning, you’ll have lightly flavored water that can be enjoyed all day long.
Fun tip. Get a cute water bottle and bring it with you everywhere. This will help ensure you drink more water.

Break Through a Weight Loss Plateau

Many people assume surviving the holiday season unscathed by weight gain is not even possible, so they completely put their smart-eating habits on hold. Bad idea! Instead, stay on course by following these tips:

Avoid an All or Nothing Approach
Embrace the 80/20 mentality. Eat well 80 percent of the time, and indulge about 20 percent of the time. When it comes to holiday dinners, load up your plate with the healthier choices (like salad, lean protein, and veggies), and leave only a little room for the more decadent foods.

You can still enjoy a slice of grandma's famous pie, just don't have it morning, noon, and night!

Be Realistic
Between the office parties and family feasts, the holidays can be a tough time for weight loss. Dropping five or 10 pounds in December is an unrealistic goal for most people. Your best approach may be to focus on maintenance. This way, you won't get frustrated and completely throw in the towel on healthy eating if the number on the scale isn't budging.

Holiday Shopping
When you head off for a marathon session of gift shopping, make sure you bring some smart emergency snacks. Otherwise, you could find yourself super hungry and caving into mall smoothies (often shockingly high in calories), giant soft pretzels, or other bad choices.

Stay Active
Take advantage of seasonal activities. Go sledding, ice skating, skiing, or snow tubing. Live in a warmer climate? Go for a hike! No matter where you live, there are plenty of indoor activities that burn calories like throwing on a fitness DVD or dancing around your living room.

Just don’t be a couch potato all season long.

Hydrate
Drink LOTS of water. Otherwise, you might mistake thirst for hunger and consume a needless number of calories. Dehydration can also cause you to get cranky, leading to poor food decisions. None of this is good when you're dealing with holiday-season stresses and temptations.

Carry around a refillable water bottle so you always have water on hand. Wanna change things up? Try hot water with lemon - it keeps me feeling full.

Don't Skip Meals
Bypassing breakfast or lunch leading up to a big feast is a common mistake. You might think it's a good idea to "save your calories for a big meal," but you're basically setting yourself up for failure. Skipping meals will just leave you feeling famished by the time dinner hits the table. And it's much harder to make smart choices when hunger gets the best of you. So eat a satisfying breakfast and a light lunch.

Swap Strategically
Bring a guilt-free dish to any holiday table so you'll have something diet friendly to indulge in. It's easier than it sounds. Your calorie-counting companions will thank you and other guests won't even know that your dish is guilt-free.

Cocktails
There are two reasons to take it easy with the alcohol during the holiday season. First of all, the drinks themselves often pack tons of empty calories. A single cup of your average eggnog has over 400 calories and 20 grams of fat.

The second reason to limit cocktails - getting buzzed only makes you more likely to give into the temptation of double fudge brownies, creamy casseroles, and more. Resisting the urge to go nuts and indulge is hard enough.

Leftovers
If you’re hosting, send the calorie-dense foods home with anyone who will take them. Stock up on cheap disposable containers so you can give leftovers away without worrying about whether you’ll get your dishes back. You can also freeze any item you have too much of so you don’t feel like you have to consume it all before it goes bad. If you’re a guest, politely decline to bring home the heavier foods.

6 Biggest Mistakes You're Making With Your Diet

So you've committed to a healthy eating plan in an effort to lose weight. Good for you! But did you know you could be stacking the deck against yourself?  

Cutting Out Your Favorite Foods
Losing weight shouldn't feel like torture. And completely swearing off the foods you love is so restrictive, it can actually make you less likely to stick to your diet plan. There are plenty of ways to enjoy decadent foods like pasta, chocolate, and pizza while dieting.

The key is to find lower-calorie swaps, whether you're whipping up dishes at home, stocking up at the supermarket, or dining out.

Low-Carb Ways to Satisfy a Pasta Craving

Best Diet-Friendly Ways to Kick a Chocolate Craving

Low-Carb Ways to Satisfy a Pizza Craving

Skipping Meals
Even if you aren't hungry first thing in the morning, do not miss breakfast. Hunger can sneak up on you, sending you into an eating frenzy that can last all day. If you can't do a big morning meal, snack on something small, like a piece of fruit or a container of light yogurt. Then have a more substantial breakfast midmorning.

Skipping meals during the day in anticipation of a big dinner, like a holiday feast or a fancy meal out, is also a bad idea. Chances are you'll end up being too hungry, which can lead to poor food choices and overeating. It's better to eat a filling breakfast and a light lunch in preparation.

Filling Breakfast Ideas for Weight Loss or Maintenance

Skimming Nutritional Panels
Even if you pride yourself on being a label checker, you may be overlooking some important info. Specifically, the servings per container. Many seemingly single-serving foods, like cans of soup, bottled beverages, and small bags of chips or candy, technically contain multiple servings.

So check the servings per container and do the math.

Also, don't assume that every item labeled organic, all-natural, or gluten-free is inherently diet friendly. Those can still be full of calories and fat. You need to read the nutritional panel to get the full picture.

Portion-Control Tips for Healthy Eating

Not Drinking Enough Water
You may be wondering what water has to do with weight loss. Well, dropping pounds isn't just about food. It's surprisingly common to mistake thirst for hunger. You may find yourself "starving" when you're really just dehydrated. So drink up and drink often! But beware of beverages with too many calories and stick with H2O for the most part.

An All-or-Nothing Attitude
Nobody's perfect, especially when it comes to dieting. And an all-or-nothing approach can turn a small slip into a week (or more) of diet derailment. If you fall off the diet wagon, don't throw in the towel. Get right back on track at your next meal or snack.

Falling Victim to Food Fakers
Know what a food faker is? It's a seemingly diet-friendly food that's simply NOT. Granola, restaurant salads, smoothies, dried fruit are all surprisingly dangerous for calorie counters. Outsmart these food fakers and always check the nutritional info, whether on a restaurant website or a product's nutritional panel. Don't believe the hype without getting the facts.

Avoid Holiday Weight Gain and Maintain Your Diet

Many people assume surviving the holiday season unscathed by weight gain is not even possible, so they completely put their smart-eating habits on hold. Bad idea! Instead, stay on course by following these tips:

Avoid an All or Nothing Approach
Embrace the 80/20 mentality. Eat well 80 percent of the time, and indulge about 20 percent of the time. When it comes to holiday dinners, load up your plate with the healthier choices (like salad, lean protein, and veggies), and leave only a little room for the more decadent foods.

You can still enjoy a slice of grandma's famous pie, just don't have it morning, noon, and night!

Be Realistic
Between the office parties and family feasts, the holidays can be a tough time for weight loss. Dropping five or 10 pounds in December is an unrealistic goal for most people. Your best approach may be to focus on maintenance. This way, you won't get frustrated and completely throw in the towel on healthy eating if the number on the scale isn't budging.

Holiday Shopping
When you head off for a marathon session of gift shopping, make sure you bring some smart emergency snacks. Otherwise, you could find yourself super hungry and caving into mall smoothies (often shockingly high in calories), giant soft pretzels, or other bad choices.

Stay Active
Take advantage of seasonal activities. Go sledding, ice skating, skiing, or snow tubing. Live in a warmer climate? Go for a hike! No matter where you live, there are plenty of indoor activities that burn calories like throwing on a fitness DVD or dancing around your living room.

Just don’t be a couch potato all season long.

Hydrate
Drink LOTS of water. Otherwise, you might mistake thirst for hunger and consume a needless number of calories. Dehydration can also cause you to get cranky, leading to poor food decisions. None of this is good when you're dealing with holiday-season stresses and temptations.

Carry around a refillable water bottle so you always have water on hand. Wanna change things up? Try hot water with lemon - it keeps me feeling full.

Don't Skip Meals
Bypassing breakfast or lunch leading up to a big feast is a common mistake. You might think it's a good idea to "save your calories for a big meal," but you're basically setting yourself up for failure. Skipping meals will just leave you feeling famished by the time dinner hits the table. And it's much harder to make smart choices when hunger gets the best of you. So eat a satisfying breakfast and a light lunch.

Swap Strategically
Bring a guilt-free dish to any holiday table so you'll have something diet friendly to indulge in. It's easier than it sounds. Your calorie-counting companions will thank you and other guests won't even know that your dish is guilt-free.

Cocktails
There are two reasons to take it easy with the alcohol during the holiday season. First of all, the drinks themselves often pack tons of empty calories. A single cup of your average eggnog has over 400 calories and 20 grams of fat.

The second reason to limit cocktails - getting buzzed only makes you more likely to give into the temptation of double fudge brownies, creamy casseroles, and more. Resisting the urge to go nuts and indulge is hard enough.

Leftovers
If you’re hosting, send the calorie-dense foods home with anyone who will take them. Stock up on cheap disposable containers so you can give leftovers away without worrying about whether you’ll get your dishes back. You can also freeze any item you have too much of so you don’t feel like you have to consume it all before it goes bad. If you’re a guest, politely decline to bring home the heavier foods.

6 Simple Steps for a Healthier Day

Living a healthy lifestyle doesn’t have to be hard! Small changes can have big results. I’m Hungry Girl, Lisa Lillien, and I’ve got six simple steps for a healthier day.

Eat Breakfast
If you haven’t heard that breakfast is the most important meal of the day, you’ve probably been oversleeping! Seriously though, almost everyone has heard this, but not everyone eats a morning meal.

When you wake up from a night of sleep, your body needs fuel after the long fast.

And several studies tie the importance of eating breakfast to weight loss. The National Weight Control Registry—the largest database of people who have lost weight and kept it off for a long period of time—tracks several of their "losers'" habits. One of them is eating breakfast.

If you tend to skip the morning meal due to lack of time, I can help! Here are five no cook-breakfasts that are super easy to throw together. And if you're really strapped for time, make overnight oats the night before; then just grab and go in the a.m.!

Meal Plan
If you go into your day with a set food strategy, you'll be less likely to make impulsive (a.k.a. unhealthy) decisions! No stopping at the drive-thru for you.

Plan and prepare healthy meals at home, as opposed to rolling the dice with the mystery ingredients and calorie counts of takeout meals. Brown bagging your lunch is super smart! Over the weekend, plan out all your meals for the week ahead.

Write down the ingredients you’ll need, and then hit the grocery store to stock up. Check out my supermarket list for recommendations to add to your shopping cart. Healthy and stress-free eating ahead.

Include Protein and Fiber at All Meals
It's important to have plenty of these two nutrients at every meal.

If you have enough protein and fiber, you'll feel satisfied for hours, and you won’t need to make a beeline for the snack cabinet minutes after you finish eating.

Recent research supports the idea that protein is strongly tied to feeling full. Similar studies show fiber contributes to a reduced appetite, which can lead to weight loss! Fruits and vegetables are both great sources of fiber. And since they're low in calories, they're must-haves at all your meals.

If you're always feeling hungry there’s a chance you're missing these vital nutrients. Figure out  to help curb that hunger!

Walk, Walk, Walk!
You have two legs for a reason. Research shows that the healthiest countries have one thing in common: walking. The folks in these places, like Denmark and Japan, walk way more than the average American.

This simple act is easy to do and very effective. But if you spend hours each day sitting in your car or behind a desk, it can seem hard to get in a walk. Just look for opportunities to get in some extra steps here and there, and you'll find ways to build walking into you day-to-day routine.

I coined the term Housewalking as an easy way to get in those steps! I'm obsessed with my Fitbit, and I think everyone should have a pedometer. Invest in one, and keep yourself accountable. Small actions like parking a bit further away from the store and taking the stairs instead of the elevator add up and make a difference! Plus, it's kind of like a game: How many steps can YOU rack up in a day?

Stay Hydrated
Sometimes, I feel like I want to eat everything in sight. But then after drinking a glass of water that feeling subsides. I find water very helpful in managing my weight, and research supports this idea. Drinking 16 ounces of water before meals has actually been shown to help with weight loss. Besides, your cells need H2O to function properly! If you find it difficult to stay hydrated throughout the day, check out my tips on how to increase your water intake.  

Pack Emergency Snacks
Hunger can strike when you least expect it! And those are the times when bad food decisions are most likely to be made. Avoid this diet trap like a boy scout would: Be prepared. I have snacks at my desk, in my car, and in my purse. All my bases are covered!

Making sense of the statin guidelines

For years, doctors prescribed cholesterol-lowing statins based largely on cholesterol test results. The goal was to lower total cholesterol to under 200 mg/dL, and LDL (bad) cholesterol to under 100 mg/dL. But in late 2013, new guidelines on statin use issued by the American Heart Association (AHA) and the American College of Cardiology (ACC) proposed a major change to that strategy.

These guidelines shifted from a numbers-based approach to a risk-driven approach. Instead of aiming for a specific cholesterol value, doctors were urged to look at a person's entire cardiovascular risk profile when considering treatment. This is a reasonable approach that can help simplify how doctors think about whom to treat.

The 2013 guidelines were met with more than the usual criticism, however. In fact, they've generated considerable debate over their departure from the approach of earlier guidelines. The new guidelines don't, for example, specify normal and abnormal levels for total cholesterol, LDL, HDL, and triglycerides, as past versions have done. Perhaps the best way to look at these guidelines is as a scientific statement reviewing what has been definitively established to date.

Who should take a statin?
The 2013 guidelines recommend a daily statin for individuals who fall into the following four categories:

anyone age 21 or older with a very high level of harmful LDL cholesterol (190 mg/dL or higher)

anyone who has cardiovascular disease, including stable or unstable angina (chest pain with exercise or stress); has had a heart attack, stroke, or transient ischemic attack ("ministroke"); has peripheral artery disease; or has had bypass surgery or angioplasty to treat a cholesterol-clogged artery

anyone age 40 to 75 who has diabetes

anyone age 40 to 75 who does not have cardiovascular disease but has a greater than 7.5% chance of having a heart attack or stroke or developing another form of cardiovascular disease in the next 10 years (as determined using the online risk calculator cited below).

That last category represented a major shift. In principle, if doctors follow the guidelines and start treating people who don't have heart disease but are at risk for it, several million more people will take a statin every day. It's not yet clear if that has happened, however, as studies examining this question have offered differing results.

4 ways to lower cholesterol!!!!!!!

Many people can reduce cholesterol levels simply by changing what they eat. For example, if you are a fan of cheeseburgers, eating less meat (and leaner cuts) and more vegetables, fruits, and whole grains can lower your total cholesterol by 25% or more. Cutting back on saturated fat (found in meat and dairy products) and trans fat (partially hydrogenated oils) can reduce cholesterol by 5% to 10%.

Here are four steps for using your diet to lower your cholesterol.

Stick with unsaturated fats and avoid saturated and trans fats. Most vegetable fats (oils) are made up of unsaturated fats that are healthy for your heart. Foods that contain healthy fats include oily fish, nuts, seeds, and some vegetables. At the same time, limit your intake of foods high in saturated fat, which is found in many meat and dairy products, and stay away from trans fats. These include any foods made with "partially hydrogenated vegetable oils."

Get more soluble fiber. Eat more soluble fiber, such as that found in oatmeal and fruits. This type of fiber can lower blood cholesterol levels when eaten as part of a healthy-fat diet.

Include plant sterols and stanols in your diet. These naturally occurring plant compounds are similar in structure to cholesterol. When you eat them, they help limit the amount of cholesterol your body can absorb. Plant sterols and stanols are found in an increasing number of food products such as spreads, juices, and yogurts.

Find a diet that works for you. When a friend or relative tells you how much his or her cholesterol level dropped after trying a particular diet, you may be tempted to try it yourself. If you do, and after a few months you discover that you're not getting the same benefits, you may need to chalk it up to genetic and physiological differences. There is no one-size-fits-all diet for cholesterol control. You may need to try several approaches to find one that works for you.

Although diet can be a simple and powerful way to improve cholesterol levels, it plays a bigger role for some people than for others. Don't be discouraged if you have followed a diet but not reached your goal blood level. Keep it up. Even if you do end up needing medication to keep your cholesterol in check, you likely will need less than if you didn't make any dietary changes.

Microwaving food in plastic!!!!

Let's cover the original misinformation first: The earliest missives warned that microwaved plastic releases cancer-causing chemicals called dioxins into food. The problem with that warning is that plastics don't contain dioxins. They are created when garbage, plastics, metals, wood, and other materials are burned. As long as you don't burn your food in a microwave, you aren't exposing yourself to dioxins.

Migrating chemicals

There's no single substance called "plastic." That term covers many materials made from an array of organic and inorganic compounds. Substances are often added to plastic to help shape or stabilize it. Two of these plasticizers are
bisphenol-A (BPA), added to make clear, hard plastic
phthalates, added to make plastic soft and flexible
BPA and phthalates are believed to be "endocrine disrupters." These are substances that mimic human hormones, and not for the good.
When food is wrapped in plastic or placed in a plastic container and microwaved, BPA and phthalates may leak into the food. Any migration is likely to be greater with fatty foods such as meats and cheeses than with other foods.
The FDA long ago recognized the potential for small amounts of plasticizers to migrate into food. So it closely regulates plastic containers and materials that come into contact with food. The FDA requires manufacturers to test these containers using tests that meet FDA standards and specifications. It then reviews test data before approving a container for microwave use.
Some of these tests measure the migration of chemicals at temperatures that the container or wrap is likely to encounter during ordinary use. For microwave approval, the agency estimates the ratio of plastic surface area to food, how long the container is likely to be in the microwave, how often a person is likely to eat from the container, and how hot the food can be expected to get during microwaving. The scientists also measure the chemicals that leach into food and the extent to which they migrate in different kinds of foods. The maximum allowable amount is 100–1,000 times less per pound of body weight than the amount shown to harm laboratory animals over a lifetime of use. Only containers that pass this test can display a microwave-safe icon, the words "microwave safe," or words to the effect that they're approved for use in microwave ovens.
When Good Housekeeping microwaved food in 31 plastic containers, lids, and wraps, it found that almost none of the food contained plastic additives.
What about containers without a microwave-safe label? They aren't necessarily unsafe; the FDA simply hasn't determined whether it is or not.
Is Styrofoam microwave safe?

Contrary to popular belief, some Styrofoam and other polystyrene containers can safely be used in the microwave. Just follow the same rule you follow for other plastic containers: Check the label.

The bottom line

Here are some things to keep in mind when using the microwave:
If you're concerned about plastic wraps or containers in the microwave, transfer food to glass or ceramic containers labeled for use in microwave ovens.
Don't let plastic wrap touch food during microwaving because it may melt. Wax paper, kitchen parchment paper, white paper towels, or a domed container that fits over a plate or bowl are better alternatives.
Most takeout containers, water bottles, and plastic tubs or jars made to hold margarine, yogurt, whipped topping, and foods such as cream cheese, mayonnaise, and mustard are not microwave-safe.
Microwavable takeout dinner trays are formulated for one-time use only and will say so on the package.
Old, scratched, or cracked containers, or those that have been microwaved many times, may leach out more plasticizers.
Don't microwave plastic storage bags or plastic bags from the grocery store.
Before microwaving food, be sure to vent the container: leave the lid ajar, or lift the edge of the cover.

Ways To Snack Smarter!!!!!

It's a great idea to choose snacks wisely. But many foods that seem to be of great nutritional value just aren't. For example, bran muffins and cereal bars can be packed with unhealthy fats and added sugar. Even "fat-free" foods often contain lots of added salt and sugar.

Here are 7 tips for smarter snacking.

Go for the grain. Whole-grain snacks can give you some energy with staying power. Try some whole-grain low-salt pretzels or tortilla chips, or a serving of high-fiber cereals.

Bring back breakfast. Many breakfast foods can be repurposed as a nutritious snack later in the day. How about a slice of whole-grain toast topped with low-sugar jam? Low-sugar granola also makes a quick snack.

Try a "high-low" combination. Combine a small amount of something with healthy fat, like peanut butter, with a larger amount of something very light, like apple slices or celery sticks.

Go nuts. Unsalted nuts and seeds make great snacks. Almonds, walnuts, peanuts, roasted pumpkin seeds, cashews, hazelnuts, filberts, and other nuts and seeds contain many beneficial nutrients and are more likely to leave you feeling full (unlike chips or pretzels). Nuts have lots of calories, though, so keep portion sizes small.

The combo snack. Try to have more than just one macronutrient (protein, fat, carbohydrate) at each snacking session. For example, have a few nuts (protein and fat) and some grapes (carbohydrates). Or try some whole-grain crackers (carbohydrate) with some low-fat cheese (protein and fat). These balanced snacks tend to keep you feeling satisfied.

Snack mindfully. Don't eat your snack while doing something else — like surfing the Internet, watching TV, or working at your desk. Instead, stop what you're doing for a few minutes and eat your snack like you would a small meal.

Take it with you. Think ahead and carry a small bag of healthful snacks in your pocket or purse so you won't turn in desperation to the cookies at the coffee counter or the candy bars in the office vending machine.

6 things you should know about vitamin D

Figuring out all the factors that can affect your vitamin D level is complicated. Your body makes vitamin D when sunlight hits the skin. You can also get the vitamin from food (mainly because it's been added; few foods are natural sources of vitamin D) or by taking a supplement.

The process by which the body makes vitamin D is complex. It starts when the skin absorbs rays in the invisible ultraviolet B (UVB) part of the light spectrum. The liver and the kidneys also participate to make a form of the vitamin that the body can use.

A number of factors influence a person's vitamin D levels. Here are six important ones.

Where you live. The further away from the Equator you live, the less vitamin D–producing UVB light reaches the earth's surface during the winter. Residents of Boston, for example, make little if any of the vitamin from November through February. Short days and clothing that covers legs and arms also limit UVB exposure.

Air quality. Carbon particles in the air from the burning of fossil fuels, wood, and other materials scatter and absorb UVB rays, diminishing vitamin D production. In contrast, ozone absorbs UVB radiation, so pollution-caused holes in the ozone layer could end up enhancing vitamin D levels.

Use of sunscreen. Sunscreen prevents sunburn by blocking UVB light. Theoretically, that means sunscreen use lowers vitamin D levels. But as a practical matter, very few people put on enough sunscreen to block all UVB light, or they use sunscreen irregularly, so sunscreen's effects on vitamin D might not be that important. An Australian study that's often cited showed no difference in vitamin D between adults randomly assigned to use sunscreen one summer and those assigned a placebo cream.

Skin color. Melanin is the substance in skin that makes it dark. It "competes" for UVB with the substance in the skin that kick-starts the body's vitamin D production. As a result, dark-skinned people tend to require more UVB exposure than light-skinned people to generate the same amount of vitamin D.

Weight. Body fat sops up vitamin D, so it's been proposed that it might provide a vitamin D rainy-day fund: a source of the vitamin when intake is low or production is reduced. But studies have also shown that being obese is correlated with low vitamin D levels and that being overweight may affect the bioavailability of vitamin D.

Age. Compared with younger people, older people have lower levels of the substance in the skin that UVB light converts into the vitamin D precursor. There's also experimental evidence that older people are less efficient vitamin D producers than younger people.

Two keys to strong bones: Calcium and Vitamin D

Although bone-weakening osteoporosis is quite common among older people, it isn't an inevitable part of aging. There's a lot you can do to shield your bones from this disease.

The best insurance against osteoporosis is building the highest bone density possible by your 30s and minimizing bone loss after that. But if you're already in midlife or beyond, there is still much you can do to preserve the bone you have and perhaps even to replace lost bone. Daily weight-bearing exercise, like walking, is the best medicine. Getting enough calcium and vitamin D are two other critical strategies for keeping bones strong.

Calcium

Calcium is an important nutrient for building bone and slowing the pace of bone loss. But it's not a single magic bullet, and some scientists suggest that too much calcium or dairy products may be unhealthy. Keep in mind that in addition to calcium, there are other nutrients and foods that help keep your bones strong — most importantly vitamin D, but also vitamin K.

How much calcium? The recommended daily intake for calcium is 1,000 milligrams (mg) a day for adults up through age 50 and 1,200 mg a day for people ages 51 and older, when bone loss accelerates. With age, the intestines absorb less calcium from the diet, and the kidneys seem to be less efficient at conserving calcium. As a result, your body can steal calcium from bone for a variety of important metabolic functions.

Because some research suggest that high calcium intake may increase the risk of prostate cancer, men should avoid taking calcium supplements or taking too many calcium-rich antacids.

Vitamin D

In building bone, calcium has an indispensable assistant: vitamin D. This vitamin helps the body absorb calcium, and some researchers think that increasing vitamin D can help prevent osteoporosis. Milk sold in the United States is fortified with vitamin D. Vitamin D is also prevalent in fortified breakfast cereals, eggs, and vitamin supplements. Some brands of yogurt are fortified with it, as well as some juices.

If possible, a small amount of sun exposure can help your body manufacture its own vitamin D — about five to 30 minutes of sunlight between 10 a.m. and 3 p.m. twice a week to your face, arms, legs, or back without sunscreen will enable you to make enough of the vitamin. People with fair skin that burns easily should protect themselves from skin cancer by limiting sun exposure to 10 minutes or less.

Food and sun exposure should suffice, but if not, some experts advise getting 1,000 IU of vitamin D daily from a supplement.

How medications can affect your balance

Medications make a difference — generally a positive one — in the lives of many people. But at the same time, all drugs carry side effects — and with many medications, one or more of those side effects can alter your balance. How? According to the Centers for Disease Control and Prevention, common problems include vision changes, dizziness or lightheadedness, drowsiness, and impaired alertness or judgment. Some medications can even damage the inner ear, spurring temporary or permanent balance disorders.

Some of the commonly prescribed medications that can affect balance include:

antidepressants

anti-anxiety drugs

antihistamines prescribed to relieve allergy symptoms

blood pressure and other heart medications

pain relievers, both prescription and non-prescription

sleep aids (over-the-counter and prescription forms)

Sometimes the problem isn't a single drug, but a combination of medications being taken together. Older adults are especially vulnerable because drugs are absorbed and broken down differently as people age.

If you are concerned about how your medications may be affecting your balance, call your doctor and ask to review the drugs you're taking, their doses, and when you take them. It is never a good idea to just stop taking a medication without consulting your doctor first.

Women and sleep: 5 simple steps to a better night's rest

Sleep shortfalls can lead to a range of health problems, from being more likely to catch a cold or gain weight to increased risk of developing heart disease or diabetes.

For optimum health and function, the average adult should get seven to nine hours of sleep every night. But more than 60% of women regularly fall short of that goal.

This may be due to insomnia or another underlying condition that may require medical attention. But most women with a sleep debt run it up by burning the candle at both ends — consistently failing to get to bed on time or stay there long enough.

Don't worry about repaying the old sleep debt. Just make sure you start getting enough sleep from this point forward — starting tonight. Getting enough sleep is just as important as eating a healthy diet and getting regular exercise.

Tips for getting the rest you need:

Create a sleep sanctuary. Reserve your bedroom for sleep and intimacy. Keep it on the cool side. Banish the television, computer, smartphone or tablet, and other diversions from that space.

Nap only if necessary. Taking a nap at the peak of sleepiness in the afternoon can help to supplement hours missed at night. But naps can also interfere with your ability to sleep at night and throw your sleep schedule into disarray. If you need to nap, limit it to 20 to 30 minutes.

Avoid caffeine after noon, and go light on alcohol. Caffeine can stay in your body for up to 12 hours. Alcohol can act as a sedative, but it also disturbs sleep.

Get regular exercise, but not within three hours of bedtime. Exercise acts as a short-term stimulant.

Avoid backsliding into a new debt cycle. Try to go to bed and get up at the same time every day — at the very least, on weekdays. If need be, use weekends to make up for lost sleep.

Is it just midlife, or is your thyroid slowing down?

Maybe you're feeling tired and having trouble concentrating — or perhaps you've noticed changes in your hair or weight, or just feel blah. You might easily attribute these issues to other health problems, or to simply getting older. But these symptoms can be signs of a sluggish thyroid.

The thyroid is a butterfly-shaped gland in the neck. It produces the hormones that regulate metabolism. Low levels of thyroid hormone can cause a range of symptoms, including fatigue, constipation, dry skin, brittle nails, hair changes, aches and pains, and feeling down. Untreated, an underactive thyroid (hypothyroidism) can increase the chances of developing high cholesterol, high blood pressure, and heart disease.

Women are more likely than men to have problems with their thyroid, particularly as they get older. In some women, the onset of thyroid trouble is so gradual that it's hardly noticeable; in others, symptoms come on abruptly over the course of a few weeks or months. These include:

Fatigue. You may feel unusually tired and have less energy.

Cold intolerance. You may feel chilly even when others around you are comfortable.

Appetite loss, weight gain. When metabolism is dragging, you need fewer calories so your appetite may decrease — at the same time, you are using fewer of the calories you do eat, so more are stored as fat.

Cardiovascular effects. Low levels of thyroid hormone can lead to high blood pressure as well as elevated levels of total and LDL cholesterol. Over time, an underactive thyroid can compromise the ability of the heart to pump blood effectively.

Mental effects. Hypothyroidism and depression share many of the same symptoms, including trouble concentrating, memory problems, and loss of interest in things that are normally important to you.

Other signs and symptoms. Hypothyroidism can cause symptoms throughout the body, from constipation to muscle aches and pain around the joints. Skin, hair, and nails may become dry and thin.

If you have any of these symptoms, see your doctor. She or he will examine you for signs of hypothyroidism, and may recommend blood tests to check thyroid function.

Hypothyroidism is usually treated with a daily dose of synthetic thyroid hormone, which is taken as a pill. This medication works exactly like your body's natural thyroid hormone. It may take some time to find the right dose for you. Once you do, symptoms usually improve dramatically. Your doctor will check your thyroid function usually once or twice a year to be sure that your dose of medication remains optimal.

Hope for treatment of migraine

This throbbing headache can last for hours or even days. Although it affects more than 36 million Americans between the ages of 15 and 55, the exact cause of migraines is still largely unknown.
What is a migraine?
Migraines are different than regular headaches. Headaches can cause mild to severe pressure and aching on both sides of your head, and they can last anywhere from 30 minutes to a week. “A normal headache feels like someone put a belt around your head and is pressing on it,” says Dr. Carolyn Bernstein, a neurologist at Brigham and Women’s Hospital and assistant professor of neurology at Harvard Medical School. “You can usually work through it but they’re pretty annoying.”
The three most common types of headaches are: sinus headaches, cluster headaches, and tension headaches. Of these, tension headaches are the most common and are typically caused by stress, muscle strain, or anxiety.
On the other hand, a migraine is a recurrent, throbbing headache that often affects only one side of the head. In addition to pain behind the eyes or ears, migraines can cause nausea and vomiting, vision problems, and sensitivity to sounds and lights. Experts don’t know precisely what causes migraine, although some migraine sufferers can point to certain things that seem to trigger their migraines. “Family history is a big factor, but people have different sensitivities to different triggers,” says Bernstein. These other triggers can include age, sex, hormonal changes, food, alcohol, and poor sleep.

Migraines and light sensitivity
One of the most common symptoms of a migraine is an increased sensitivity to light, called migraine photophobia. This can be so pronounced that migraine sufferers often need total darkness to deal with the pain.
But a recent study published in the journal Brain: A Journal of Neurology suggests that certain colors of light might not be all bad. Researchers found that while migraine headaches are exacerbated by light in general, green light in particular might not be as disruptive as previously thought.
Throughout the study, researchers flashed different colors of light at people suffering from migraines to test changes in migraine intensity, pain rating, sensory perception, and the spread of the migraine from the original site.
Compared to red, blue, and white lights, green light reduced migraine intensity in more than 20% of patients. It was the only light that reduced pain intensity, while white, blue, and red significantly increased pain ratings and muscle tenderness. Finally, more patients described the migraine spreading beyond its point of origin when they were exposed to blue, amber, and red light compared to white and green light. “The green light was easier for people to tolerate, and some people even felt better after seeing it,” says Bernstein, who led the clinical side of the study. “Not everyone had the same response, but overall there were enough data to show green light was preferred.”
Although green light didn’t do anything to cure the headache, this study does open the door for more research and potential therapies using green light down the road.
How do we treat migraine headaches now?
Right now, green light might not be a viable migraine therapy. For now, medications that treat the symptoms of migraines, including pain and nausea, offer some relief.
However, physicians advise that the best option for treating a migraine is preventing one from occurring in the first place. Avoiding triggers, managing stress, and getting enough sleep are just a few of the steps people can take. But doctors advise that no one should suffer from migraines silently.
“People need to understand that there is treatment for acute migraines,” says Bernstein. “If they are impacting your life it is important to see someone who can specifically treat them.”

Caregiving!!!!

Caring for a person with dementia or Alzheimer's disease presents a range of challenges. Spouses, family members, and friends must deal with feelings of loss as the person they know seems to slip away. Supporting a loved one with basic activities of daily living can be time consuming and exhausting. And it is difficult to balance protecting the person you're caring for and preserving what independence remains.

One of the trickiest problems to negotiate is driving. The consequences of a misstep behind the wheel can be deadly.

Get your copy of Alzheimer's disease

Have you noticed memory problems piling up in ways that affect daily life in yourself or someone you love? Do you find yourself struggling to follow a conversation or find the right word, becoming confused in new places, or botching tasks that once came easily? About 5.4 million Americans have Alzheimer’s disease, and estimates suggest it will affect 7.7 million by 2030. Already, it is the sixth leading cause of death in the United States. This Special Health Report includes in-depth information on diagnosing Alzheimer’s and treating its symptoms.

Decisions about driving

Whether or not it is safe to drive can be complicated, particularly when the person is only mildly impaired. Some believe that driving privileges should not be taken away until a person is clearly an unsafe driver.

But can you identify an unsafe driver before an accident occurs?

Driving requires amazing coordination — the eyes, brain, and muscles must process information and respond to it quickly. Driving skills may seem sufficient until an unexpected situation occurs when a person with dementia can panic or freeze with indecision. A University of California study found that the driving skills of people with mild Alzheimer's were significantly poorer than those of other elderly people, including those with some other forms of dementia.

One way to gauge the risk is to observe the person's general behavior. If friends and family see their loved one exhibit poor judgment, inattentiveness to what's going on around him or her, clumsiness, and slow or inappropriate reactions, then that person should not get behind the wheel.

Taking away the keys

Ideally, a tactful and respectful approach will preserve the person's self-esteem while getting them off the road. Some people may agree to stop driving for other reasons — for instance, the car needs repair or the license or registration has expired. You can also opt for a road test with a driver's rehabilitation specialist, who can offer an independent assessment of safety. People with Alzheimer's disease sometimes take seriously a written prescription from a physician that says, "Do not drive."

In some states, doctors have a legal duty to report unsafe drivers and drivers with certain medical problems to the state department of motor vehicles. If all else fails, you may need to seek advice from a lawyer or an official with the Department of Public Safety in your state. Procedures vary, but generally a driver's license can be suspended on the basis of a physician's written statement.

5 truths about protecting your eyes

Of your five senses, which one are you most afraid of losing? If you're like most people, your answer is your ability to see. Because our eyesight is so precious, it's no wonder that myths abound about what can damage our eyes — and what can protect them. Here, we debunk five common myths — and tell you how to truly keep your eyes healthy.

Myth: Doing eye exercises will delay the need for glasses.

Fact: Eye exercises will not improve or preserve vision or reduce the need for glasses. Your vision depends on many factors, including the shape of your eyeball and the health of the eye tissues, neither of which can be significantly altered with eye exercises.

 When the eyes age, problems with vision become more common. Learn how to recognize the risk factors and symptoms of specific eye diseases — cataract, glaucoma, age-related macular degeneration, and diabetic retinopathy — and what steps you can take to prevent or treat them before your vision deteriorates.

Myth: Reading in dim light will worsen your vision.

Fact: Dim lighting will not damage your eyesight. However, it will tire your eyes out more quickly. The best way to position a reading light is to have it shine directly onto the page, not over your shoulder. A desk lamp with an opaque shade pointing directly at the reading material is ideal.

Myth: Carrots are the best food for the eyes.

Fact: Carrots, which contain vitamin A, are indeed good for the eyes. But fresh fruits and dark green leafy vegetables, which contain more antioxidant vitamins such as C and E, are even better. Antioxidants may even help protect the eyes against cataracts and age-related macular degeneration. Just don't expect them to prevent or correct basic vision problems such as nearsightedness or farsightedness.

Myth: It's best not to wear glasses or contact lenses all the time. Taking a break from them allows your eyes to rest.

Fact: If you need glasses or contacts for distance or reading, use them. Not wearing your glasses will strain your eyes and tire them out instead of resting them. However, it will not worsen your vision or lead to eye disease.

Myth: Staring at a computer screen all day is bad for the eyes.

Fact: Using a computer does not damage your eyes. However, staring at a computer screen all day can contribute to eyestrain or tired eyes. People who stare at a computer screen for long periods tend not to blink as often as usual, which can cause the eyes to feel dry and uncomfortable.  To help prevent eyestrain, adjust the lighting so it doesn't create a glare or harsh reflection on the screen, rest your eyes briefly every 20 minutes, and make a conscious effort to blink regularly so that your eyes stay well lubricated.

Marijuana: Health effects of recreational and medical use

Marijuana is widely used, especially in adolescents and young adults. In the US, there are about 20 million users (about 7.5% of people aged 12 or older).
Marijuana is a mind-altering (psychoactive) drug. Similar to hemp, it comes from the cannabis plant. The plant’s primary drug effects come from the chemical delta-9-tetrahydrocannabinol, or “THC.” Marijuana is smoked, “vaped” (inhaling the vapor), or ingested in foods or teas. Over the last few decades, the concentration of THC in the cannabis plant has been increasing. In addition, the plant extracts are more potent.

Short-term effects of marijuana
Marijuana is often used for its “high,” and can make people feel more relaxed, alter the senses, and cause time distortion. It can also impair thinking, judgment, coordination, and memory. In some people, it may lead to paranoia or anxiety. Physical effects may include bloodshot eyes, dry mouth, slurred speech, and increased heart rate.
These sensations may last up to four hours after inhaling marijuana smoke, or up to 12 hours if consumed, though performance impairments may last for much longer.

Long-term effects of marijuana
Smoking marijuana can irritate the lungs and lead to breathing problems like cough, excess mucus, bronchitis, and worsening of conditions like asthma and cystic fibrosis. It is not clear if smoking marijuana is linked to lung cancer. Marijuana use during pregnancy can also harm a baby’s brain development.
We are learning more about the long-term effects of marijuana, and this leads to even more questions as we realize there is a lot we don’t know. What is clear is that some of the long-term effects correspond to heavy use. However, heavy use is difficult to define given the nature and limitations of past studies, the different ways marijuana and its extracts are used, and the shifts in THC concentration in cannabis.
The biggest health risks appear to be in those who start using as teenagers or young adults when their brains are still developing. In youths who use heavily, studies have shown deterioration in their learning and cognitive thinking that persists into adulthood, even after they have stopped using marijuana. There also appears to be a link between marijuana use and certain mental illnesses. Though most marijuana users will not develop dependence and addiction, it is more common in teenage users.

Medical benefits of marijuana
Medical use of marijuana (“medical marijuana”) is somewhat controversial. In the United States, current FDA-approved medications containing synthetic THC are dronabinol (Marinol capsules, Syndros liquid) and nabilone (Cesamet). These drugs are prescribed as appetite stimulants in AIDS patients and for chemotherapy-related nausea and vomiting. They are sometimes used off-label for similar symptoms in other conditions. An oral spray nabiximols (Sativex) is approved in other countries for treatment of multiple sclerosis muscle spasticity and cancer-related pain not managed by other pain medication, and is undergoing further evaluation in the U.S.
Although marijuana can help relieve the symptoms of certain medical conditions, its use is still illegal on a federal level, and because we don’t have data from large, long-term, well-designed studies, the FDA continues to have concerns about potential risks versus benefits. Fortunately, studies continue on marijuana, THC, and cannabidiol (a component of marijuana which does not have the mind-altering effects of THC). Early research shows cannabidiol and its derivatives hold potential promise in additional conditions like drug-resistant epilepsy and some psychiatric disorders (e.g., anxiety, substance use disorders, schizophrenia, and psychosis).
Some states have passed laws, contrary to federal laws, to allow the use of marijuana for medical conditions. Some states have also made the move to decriminalize marijuana use by adults or have similar measures on upcoming ballots. It is unclear what health impact decriminalization of marijuana would have. The experiences of other states and countries that have made these legal changes were varied and unpredictable. The greatest threat would be an increase in adolescent use.

Be cautious if you use marijuana
In the meantime, if you do use marijuana products, do not do so before driving or operating other heavy or dangerous equipment, and stop if you are pregnant. Talk to your doctor about the safety of continued use if you have a heart or lung condition, or are concerned that you might have developed an addiction. Avoid products that are packaged as candy or other edibles if there are children in your household who are more susceptible to a toxic overdose. And talk to your kids about the potential hazards of marijuana, because the risks are particularly high in young people.

Testing For Hearing Loss

The human ear is the envy of even the most sophisticated acoustic engineer. Without a moment's thought or the slightest pause, you can hear the difference between a violin and a clarinet; you can tell whether a sound is coming from your left or your right, and if it's distant or near; and you can discriminate between words as similar as hear and fear, sound and pound.

Nearly everyone experiences trouble hearing from time to time. Common causes include a buildup of earwax or fluid in the ear, ear infections, or the change in air pressure when taking off in an airplane. A mild degree of permanent hearing loss is an inevitable part of the aging process. Unfortunately, major hearing loss that makes communication difficult also becomes more common with increasing age, particularly after age 65.

Testing — 1, 2, 3

How do you know if you need a hearing test? If you answer yes to any of the questions below, talk with your doctor about having your hearing tested:

Are you always turning up the volume on your TV or radio?

Do you shy away from social situations or meeting new people because you're worried about understanding them?

Do you get confused or feel "out of it" at restaurants or dinner parties?

Do you ask people to repeat themselves?

Do you miss telephone calls — or have trouble hearing on the phone when you do pick up the receiver?

Do the people in your world complain that you never listen to them (even when you're really trying)?

You can also ask a friend to test you by whispering a series of words or numbers. After all this, if you think you have a hearing problem, you should have a test.

What does a hearing test involve?

Thorough hearing evaluations start with a medical history and examination of your ears, nose, and throat, followed by a few simple office hearing tests. An audiogram is the next step.

For an audiogram, you sit in a soundproof booth wearing earphones that allow each ear to be tested separately. A series of tones at various frequencies are piped to your ear. An audiologist will ask you to indicate the softest tone you can hear in the low-, mid-, and high-frequency ranges. People with excellent hearing can generally hear tones as soft as 20 decibels (dB) or less. If you can't hear sounds softer than 45 to 60 dB, you have moderate hearing loss, and if you don't hear sound until it's ramped up to 76 to 90 dB, you have severe hearing loss.

Hearing tones is nice, but hearing and understanding words is crucial too. For this reason, the audiologist will also play tape-recorded words at various volumes to find your speech reception threshold, or the lowest dB level at which you can hear and repeat half of the words. Finally, you'll be tested with a series of similar-sounding words to evaluate your speech discrimination.

Ringing In The Ear: Tinnitus And Hearing Loss

Many people with hearing loss also have tinnitus, commonly known as ringing in the ear. This phrase is misleading, however, because some people hear ringing while others hear whistles, chirping, or a combination of sounds. Regardless of the particular sound, the distinguishing feature is that it doesn't have an external cause. People with tinnitus hear sounds that people around them don't hear. This isn't to say that tinnitus isn't real—researchers at the National Institute on Deafness and Other Communication Disorders have detected changes in brain activity that occur with tinnitus.

If you think you might need a hearing checkup, you probably do. This Special Health Report contains in-depth information on the causes, diagnosis, and treatment of hearing loss. You'll learn how to prevent hearing loss and preserve the hearing you have now. You'll also learn about the latest advances in hearing aid technology and find out which kind of hearing device may be best for you.

Strategies that can help

Some people with hearing loss and tinnitus find that both problems improve after they get a hearing aid or have a cochlear implant. Others find that their tinnitus symptoms improve somewhat when they cut down on caffeine and alcohol, reduce the amount of fat in their diets, and quit smoking. The following techniques may also help reduce your tinnitus symptoms:

When you're in a quiet room, put on music or use a "white noise" machine. Background noise tends to drown out tinnitus sounds.

Use the "tinnitus masker" on your hearing aid. This is a separate feature that is embedded into most hearing aids that allows you to choose a sound to "mask" the tinnitus sound you are hearing. How effective they are varies from person to person, but they usually do provide some level of relief for most people. Depending on the hearing aid, sounds that you could choose from may include spa music, chimes, white noise, and more. You can choose the pitch and loudness of the sound to suit your needs, and you can choose to turn it on or off.

Tinnitus retraining therapy is an effective method for treating tinnitus, especially in people with tinnitus and oversensitive hearing. It is a lengthy, expensive process, and can take 18 to 24 months. It relies on the principle of habituation, which occurs when your brain is exposed to a background sound, such as white noise, for long periods of time. After a while, the brain starts to filter out that particular background noise. Retraining therapy involves listening to a tone that is similar to the tinnitus sound for hours at a time. Eventually, your brain ignores the tone along with the tinnitus sound.

Reduce stress by whatever methods work for you. Try mindfulness meditation, which helps you learn not to focus on irritations such as the sound of tinnitus. Also try yoga, visualization, or other relaxation techniques.

Consider biofeedback or hypnosis. Ask your doctor to recommend qualified practitioners.

Exercises For Pain Free Hands

Your hands perform countless small and large tasks each day — from pouring coffee, brushing teeth, and buttoning shirts to raking leaves or kneading bread.

But aching hands can transform the simplest task into a painful ordeal. Hands can hurt for a variety of reasons, from the mechanical to the neurological. Arthritis — which affects one in five American adults — and other persistent joint problems are by far the most common cause of hand pain and disability.

Beneath the skin, your hands are an intricate architecture of tendons, joints, ligaments, nerves, and bones. Each of these structures is vulnerable to damage from illness or injury. If your hands hurt, even simple tasks can become a painful ordeal. This report describes the causes and treatments for many conditions that can cause hand pain. It also features information on hand exercises, as well as handy tools and other gadgets that take strain off your hands.

There are many ways — including medications and surgery — to get hands back to work. One of the most important ways is through therapeutic exercises.

Some exercises help increase a joint's range of motion, while strengthening muscles around the joint. Some commonly recommended hand exercises follow. If you have a serious hand, wrist, or arm injury, consult your doctor before leaping into the routines below. All exercises should be done slowly and deliberately, to avoid pain and injury. If you feel numbness or pain during or after exercising, stop and consult a therapist.

Stretching exercises

Stretching helps lengthen muscles and tendons. Some repetitive tasks, such as typing on a computer or gripping gardening tools, can shorten muscles and leave them tight and painful. Do these stretches gently, until you feel the stretch, but without pain. Hold the positions for a count of 15 to 30 seconds to get the most benefit. These exercises are particularly helpful for tendinitis and tight forearm muscles, which are common in people who do a lot of computer work.

For each of these exercises, do a set of four repetitions, twice a day. Hold the stretch for 15 to 30 seconds and rest for 30 seconds between each repetition.

Wrist extensor stretches

Hold one hand at chest level with the elbow bent. 

With the other hand, grasp the thumb side of the hand and bend your wrist downward.

To increase the stretch, bend your wrist toward your little finger.

Repeat the same exercise with a straight arm.

Switch hands and repeat.

Wrist flexor stretches

Hold one hand at chest level with the elbow bent.

Grasp the fingers of that hand with the other.

Pull the hand back gently.

Repeat the same exercise with a straight arm.

Switch hands and repeat.

Resisted isometrics

These exercises work muscles against resistance. Hold each position for 10 seconds. Complete one set of 10 repetitions once or twice a day.

Isometric wrist extension

Hold one hand palm down on a table or other surface. Put your other hand on top of it.

Try to raise the lower hand, but don't allow it to move.

Switch hands and repeat.

Isometric wrist flexion

Follow the same steps as above, but with your palm facing up.

Living With Lactose Intolerance

Food intolerance and food allergies often produce similar symptoms, but they're not the same. If dairy products leave you feeling gassy and bloated or cause diarrhea or nausea, you may have either condition.

What's the difference? A dairy allergy is an immune system response to milk protein. In addition to feeling bloated or causing diarrhea, symptoms of a dairy allergy can include hives, wheezing, vomiting, cramps, and skin rashes. Dairy intolerance results from inadequate levels of lactase, the enzyme that breaks down milk sugar. While lactose intolerance can cause a lot of discomfort, it isn't life threatening, while a milk allergy can be.

The severity of lactose intolerance varies. For some people, consuming any dairy product causes their digestive tracts to rebel. Others can enjoy yogurt, ice cream, or even an occasional glass of milk.

The most successful approach to coping with lactose intolerance is to first avoid all dairy products. If you are lactose intolerant and love milk in all its forms, try experimenting with small amounts of dairy. In general, yogurt, cheese, and sour cream may be easier to tolerate because they contain less lactose than milk. However, several studies suggest that many people who are lactose intolerant can consume the equivalent of eight ounces of milk with no ill effects, and somewhat more when the lactose-containing food is part of a meal.

Supplements containing enzymes produced by lactose-digesting bacteria (Lactaid, Lactrase, others) can be taken as tablets or added to foods. Some milk products (Lactaid, Dairy Ease) to which lactase has been added may contain little or no lactose, and they may taste sweeter than untreated products, because the milk sugar has already been broken down. Probiotics (supplements of beneficial bacteria that normally inhabit the intestines) containing  Lactobacillus reuteri may reduce symptoms, but not quite as well as enzyme supplements.

The response to these products is highly individual. What works for your will depend on the amount of lactase your body produces, the type of intestinal bacteria that inhabit your colon, and the product itself. Finding the right approach for you can be a trial-and-error process. While this may take some time and expense, experimenting isn't likely to be harmful.

11 Stomach-Soothing Steps For Heartburn

Heartburn, that uncomfortable burning sensation that radiates up the middle of the chest, is the most common digestive malady. It's the result of a condition known as gastroesophageal reflux disease (GERD), often called acid reflux, in which stomach acid leaks upward from the stomach into the esophagus.

When your digestive system is running smoothly, you tend not to think about it. Once trouble begins, your gut — like a squeaky wheel — suddenly demands your attention. This Special Health Report covers the major sources of gastrointestinal distress: irritable bowel syndrome, gastric reflux, upset stomach, constipation, diarrhea, and excess gas. It also includes a special Bonus Section describing how emotional stress and anxiety can cause gastrointestinal distress.

While heartburn should not be ignored, there are many stomach-soothing steps you can try before going to a doctor. These can help cool your symptoms and prevent bigger problems later on. 

Eat smaller meals, but more often. A full stomach puts pressure on the lower esophageal sphincter (LES), a valve-like muscle that keeps stomach acid from backing up into the esophagus.

Eat in a slow, relaxed manner. Wolfing down your food fills your stomach faster, putting more pressure on the LES.

Remain upright after meals. Lying down increases pressure on the LES, which makes acid reflux more likely.

Avoid late-night eating. Eating a meal or snack within three hours of lying down to sleep can worsen reflux and heartburn symptoms. Leave enough time for the stomach to clear out.

Don't exercise immediately after meals. Give your stomach time to empty; wait a couple of hours after eating before exercising.

Tilt your torso with a bed wedge. Raising your torso up a bit with a wedge-shaped cushion reduces the pressure on the LES and may ease nighttime heartburn. Wedges are available from medical supply companies. Don't just prop your head and shoulders up with pillows, which can actually worsen reflux.

Stay away from carbonated beverages. They cause belching, which promotes reflux of stomach acid.

Find the foods that trigger your symptoms and avoid them. Some foods and drinks increase acid secretion, delay stomach emptying, or loosen the LES — conditions that set the stage for heartburn. Common offenders include fatty foods, spicy foods, tomatoes, garlic, milk, coffee, tea, cola, peppermint, and chocolate.

Chew sugarless gum after a meal. Chewing gum promotes salivation, which neutralizes acid, soothes the esophagus, and washes acid back down to the stomach. Avoid peppermint flavors, which may trigger heartburn.

Check your medications. Ask your doctor or pharmacist if any of the medications you take could worsen acid reflux or inflame the esophagus. For example, tricyclic antidepressants such as amitriptyline loosen the LES and tetracyclines such as doxycycline can cause esophageal inflammation.

Lose weight if you need to. Being overweight puts more pressure on the stomach (and the LES).

If changing your eating habits and other preventive steps don't get heartburn under control, talk with your doctor. He or she can advise you on which medications to try and recommend additional follow up if necessary.

Tips For Beating Anxiety To Get A Better Night’s Sleep

Many people with anxiety disorders have trouble sleeping. That's a problem. Too little sleep affects mood, contributing to irritability and sometimes depression. Vital functions occur during different stages of sleep that leave you feeling rested and energized or help you learn and forge memories. Sleep usually improves when an anxiety disorder is treated. Practicing good "sleep hygiene" helps, too. Here are some steps to take:

Everyone worries or gets scared sometimes. But if you feel extremely worried or afraid much of the time, or if you repeatedly feel panicky, you may have an anxiety disorder. Anxiety disorders are among the most common mental illnesses, affecting roughly 40 million American adults each year. This report discusses the latest and most effective treatment approaches, including cognitive behavioral therapies, psychotherapy, and medications. A special section delves into alternative treatments for anxiety, such as relaxation techniques, mindfulness meditation, and biofeedback.

Go to bed and wake up at the same time every day, even on weekends.

Daylight helps set sleep patterns, so try to be outdoors while it's light out for 30 minutes a day.

Exercise regularly (but not too close to bedtime). An afternoon workout is ideal.

Keep naps short — less than an hour — and forgo napping after 3 p.m.

Avoid caffeine (found in coffee, many teas, chocolate, and many soft drinks), which can take up to eight hours to wear off. You may need to avoid caffeine entirely if you have panic attacks; many people who experience panic attacks are extra-sensitive to caffeine.

Review your medications with a doctor to see if you are taking any stimulants, which are a common culprit in keeping people up at night. Sometimes it's possible to switch medicines.

Avoid alcohol, large meals, foods that induce heartburn, and drinking a lot of fluid for several hours before bedtime.

Tobacco is a stimulant. Quit smoking (or at least do not smoke for an hour or two before turning in for the night).

Keep your bedroom cool, dark, and quiet, without distractions like TV or a computer. Avoid using an electronic device to read in bed; the light from the screen can trick your brain into thinking it is daytime. If your mattress is uncomfortable, replace it.

Reading, listening to music, or relaxing before bed with a hot bath or deep breathing can help you get to sleep.

If you don't fall asleep within 20 minutes of turning in (or if you wake up and can't fall back to sleep in 20 minutes), get out of bed and do something relaxing until you feel sleepy.

A breathing technique to help you relax

The practice of yoga incorporates many separate breathing techniques (above and beyond the coordinated breathing you do during yoga routines) that can help relax you and release tension. And many of these techniques can be done anytime, anywhere— not just during yoga class.

If you'd like to reap the benefits of these breathing techniques, start with the abdominal breathing technique described below. Once you've mastered abdominal breathing, you can then try others based on the unique benefits that each technique offers.

Abdominal breathing

As we go about our daily lives, most of us take quick, shallow "chest breaths" that can leave us feeling tense and drained. Abdominal breathing, also called "belly breathing," is a basic yoga breath that combats the effects of chest breathing. The technique emphasizes breathing deeply to create abdominal movement. It's essential for those beginning a yoga practice, but everyone can benefit from learning it, yogi or not.

Abdominal breathing is best learned while lying on your back, with one or both of your hands on your abdomen. To take an abdominal breath, inhale slowly and deeply, drawing air into the lowest part of your lungs so your hand rises. Your belly should expand and rise as you inhale, then contract and lower as you exhale. One way to think of this is to imagine your lungs as two glasses of water— with each breath, you should fill them from the bottom up, but empty them from the top down.

Once you're comfortable doing abdominal breathing in a reclining position, you can try it while sitting or standing. You can use this technique as you practice a yoga posture or while meditating. It is also useful at any time of the day when you need to calm down.