“When my husband passed away while vacationing, only one phone call was required to have the staff spring into action. They contacted a local funeral home to provide preliminary services. All paperwork including customs filing was handled efficiently with little intrusion to the family,” says Mary.

The Travel Assistance Plan, offered at Heritage Funeral Centre in Toronto, is ideal for anyone travelling more than 100 kilometers away from home. One phone call to Heritage covers all the costs and logistics involved in bringing you home with no charges to your family. The plan even paid for Mary’s son’s flight to Arizona. Your family is spared undue headache and worry so they can cope better and honor your memory in peace.

There are no pre-requisites – neither age nor medical – to qualify and it is offered separately or as part of a funeral pre-arrangement. For only a few hundred dollars, this one-time cost covers you for life. All required paperwork is completed, including consular services if death occurs outside Canada.

When asked about her experience Mary says, “The service, efficiency and compassion were excellent. We will be eternally grateful to those who eased our fears during this event. I strongly urge fellow travelers to purchase this insurance to provide peace of mind on their future journeys.”

The above incident occurred in Arizona. It could just as easily happen on a cruise ship or elsewhere in North American. Imagine if a death occurs while travelling in a remote part of the world where you are not able to speak the language, or while en route in a plane over the ocean necessitating an emergency landing. Repatriating a deceased loved one can be very expensive, possibly requiring payment of over twenty thousand dollars that may not be readily available. The Travel Assurance Plan takes care of all of this for you.

Hello, my name is Glen Day. I have the responsibility of carrying on my family’s four- generation legacy in funeral service in Toronto. At Heritage Funeral Centre, our plan is simple: be the best value funeral home in all of Toronto with fair prices, exceptional staff and excellent facility, and to be an active supporter of our community. These are our four pillars.

We adhere to the following principles and values each and every day: #1 we care for the departed with utmost care, dignity and respect; #2 our only priority is to exceed each family’s expectation #3 all families we are privileged to serve receive outstanding service at a fair price; #4 our funeral directors are compassionate professionals who earn the trust of families they care for – they are not paid any commission or pressured by sales quota; and, #5, only Heritage professionals arrange and direct our funerals.

If Heritage’s principles and values resonate with you and are the values you are looking for in a funeral home, then please, take a moment and click through to our web-site at www.heritagefuneralcentre.ca to see pictures of our excellent facility and learn more.

We are conveniently located in mid-town Toronto with easy TTC and car access. With our central location close to the Don Valley Parkway, we readily serve families from throughout the Greater Toronto Area. We have plenty of excellent parking and our facilities are entirely on a single level – there are no steps anywhere! We work very hard to earn every family’s trust and respect and are proud to continue our legacy as a family owned funeral home.

Please call us at 416-423-1000 with any questions you might have or to make an appointment to come in and visit us.

—-*Names have been changed to protect privacy—–

How much you should spend on someone else’s big day? Etiquette advice and budget-friendly tips to get you through wedding season with your finances in tact.

You’re invited to a wedding this year — or perhaps to multiple weddings — but once the initial joy wears off the numbers quickly start to add up. Even if you’re not involved with the wedding the expenses for new clothes, travel and accommodations can put a real dent in your budget.

And then there’s the often controversial question of how much you’re supposed to spend on a wedding gift. How much is enough (or too much!), and what should you know before you hit the stores?

In addition, guests shouldn’t feel they have to shell out big bucks for couples who have the means to hold a large, lavish wedding or get married in a large city like Toronto or Vancouver. In fact, some guests take the opposite approach and spend a little more on smaller weddings because their travel and accommodation costs are lower, and they feel that less well-off couples could use a little extra help.

So what’s a more realistic measure? Forget the numbers. Instead, consider your relationship with the couple and your financial situation. The Wedding Channel advises that the only rule of thumb is to avoid spending more than you can afford. (After all, how would you feel if someone spent more than you knew they could afford on a gift for you?) The Emily Post Institute says there’s no rule for spending, and it should be up to guests to decide for themselves. Affection and budget are the only guides you need.

The bottom line: It’s up to you to decide how much you want to, and can afford to, spend on a gift. When it comes to proper etiquette, the onus is on the hosts to be gracious and grateful recipients.

“I dos” for the gift-giver

So how can you choose the perfect gift while staying within your means? Here are some tips to stretch your gift-giving dollars:

- Set a budget to avoid over-spending. How many weddings are you attending this year? Will you be invited to other gift-giving events like bridal showers as well? Do you plan to send a gift even if you’re not attending? A good place to start is to estimate your total costs and draw up a reasonable budget accordingly. For instance, if you’re invited to two showers in addition to the wedding, divide your gift-giving budget among these events rather than spending a large amount each time.

- Start a savings plan. Once you’ve got an idea of how cash you’ll need, start setting aside money each week or month (or each pay cheque) to help spread out the costs. You likely won’t earn much interest on your accumulating total, but you can avoid paying interest on your credit card later on.

Rules of thumb?

How much should you spend? It depends on who you ask, and there’s no shortage of opinions out there. We scanned the internet looking for solid numbers, and here are the results for Canada and the U.S.:

- The bare minimum: For co-workers, distant relatives, distant family friends and people you aren’t that close to many sources say you shouldn’t spend less than $50. However, some put the price tag a little lower ($25-$35) and some aim higher ($75).

- For relatives and friends, the recommended range is about $75-$100. (Again, some sources go $25 lower or higher).

- For close friends and close family members, the range starts at $100 and can top out at $150 – $200.

- Parents of the bride and groom, siblings and members of the bridal party may be “expected” to pay more, but most sources won’t give specific numbers as contributions to the wedding itself need to be factored in.

Remember, these numbers are per person . If you’re bringing a spouse or a date the expectation is that both people contribute and buy a gift that’s roughly double the price for a single person. What about kids? Some sources say you should spend more on a gift if you’re bringing them along too.

What about that common trick of gauging your gift at the price of the meal? Bad idea, say etiquette experts. While the wedding gift has become a social obligation, it’s important to remember that bringing a gift to any occasion is a voluntary act that expresses affection and joy. It’s bad manners for the host to expect any gift at all let alone one that covers “the price of admission”.

- Stick to the registry… or not? Despite what you may have read, you’re under no obligation to stick to the registry. (It’s not a list of demands — it’s there for your convenience). The ideas can provide a good guideline, but you don’t have to buy those exact items at the prices listed. Look for similar items that are comparable in quality but lower in price, or comparison shop with other stores to get the best deal.

Note: Make sure to check off the item on the registry even if you don’t buy it at the listed store. That way the bride and groom won’t get duplicate gifts.

- Do your homework. Impulse buying can be your worst enemy. Take the time to do a little research and compare prices between stores. Read product reviews to see what others are saying about the products, and check out sources that test and evaluate products, like Consumer Reports .

- Watch the flyers. Once you’ve got a few ideas in mind start watching the flyers. The bride and groom won’t know you hit a 20 percent off sale or used a discount coupon. (Hint: Check out online flyer websites if you don’t get them in your mailbox — see Click your way to savings for details).

- Sign up for promotions. While you’re looking at the online registry see if the store has an email list you can join to keep you informed about upcoming sales, promotions and coupons.

- Cash in on loyalty programs (with caution). If applicable, you can use rewards points to help defray the costs. But use this tip with caution — find out what happens if the bride and groom want to return the gift because a cash refund or store credit may not be possible.

- Get together. Did the pricy items on the registry make you cringe? Chip in with friends and relatives and split the cost. Couples often ask for big-ticket items in the hopes that people will go together on a gift — not spend big bucks.

Another gift idea that everyone can contribute to is a gift basket. Pick up a basket at your local craft store (with a discount coupon, of course), line it with tea towels and fill it with useful items. (You can even throw in a few free samples or re-gifted items if you’re careful).

- Buy quality. Wedding gifts don’t have to be expensive, but they should never be cheap. Spend the money on good quality items that will last throughout the years. Also, avoid trendy colours and bold patterns that aren’t to everyone’s taste — the bride and groom may not like them, and they’ll inevitably end up looking dated.

- Save on shipping. Contrary to popular belief, you don’t have to take the gift to the reception. Many registries now offer a service where the store reserves or ships the item to a location designated by the bride and groom. The happy couple can pick it up at their convenience, and you don’t have to pay shipping charges or risk damage.

- Make a gift . If you’ve got the talent and the time, you can often produce a nice gift for the cost of materials. But be forewarned: Not everyone appreciates the hard work that goes into a hand-crafted gift. Check with the family or the couple before you start to make sure it’s appropriate — and to get some feedback on the specifications (like size, colour, etc).

- Defer the cost? You can buy some time (and room in your budget) by giving the gift after the wedding. Some sources say you have up to a year following the big event to give a gift, but beware that with conveniences like gift cards and online shopping your window of opportunity may now be as little as three months.

If you plan to defer the gift, protect your reputation by letting the couple know it will be coming at a later date. That way you won’t seem forgetful or remiss — or that you were pressured into giving a gift after the fact.

- When in doubt, ask. Some people feel it’s taboo to mention gifts or registries in the invitations, or ask for cash or gift cards. Just because the information isn’t there doesn’t mean you can’t find out. Talk to the bride and groom’s parents and the bridal party if you have questions or need some hints. (That’s part of their jobs as attendants). Wedding websites can provide this information too — but you may need the link and a password to get in.

There’s no magic formula for choosing the perfect gift. Despite your best intentions you can’t control how a gift will be viewed, if or how it will be used or if it will end up being returned. The point is that you acknowledge your loved one’s big event. It may sound trite, but it really is the thought that counts.

Sources: The Emily Post Institute, TheKnot.com, TheWeddingChannel.com, Miss Manner’s columns, wedding-related forums

How do you decide what to spend, and what do you think is reasonable? Tell us in the comments.

Photo ©iStockphoto.com/ Danny Hooks

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Life expectancy continues to rise in Canada, and the gap is closing between men and women. Read our tips for better aging — and the secrets of centenarians for living longer.

Canadians born today may live to nearly 81-years-old on average, according to a new report by Statistics Canada. The life expectancy in this country reached 80.7 years between 2005-2007, up from 78.4 a decade earlier.

And while women are still living longer, men are catching up. The largest gains, the report said, were by men with an increase of 2.9 years to 78.3. For women, life expectancy rose by 1.8 years to 83.

There is also good news for people 65+. According to the report, a 65-year-old man can now expect to live an additional 18.1 years on average in 2005-2007, an increase of two years from the previous decade. A 65-year-old woman could expect to live an additional 21.3 years, up by 1.3 years.

Older people are also healthier in general than in the past, demographer Alain Bélanger, a professor at the National Institute of Scientific Research in Montreal told the CBC.

“Most of the gains in the past were due to gains against infectious disease,” Bélanger said. “But now most of the gains are due to success against diseases that are affecting older people such as heart disease and cancer.”

Gains in life expectancy in older Canadians over the past decade accounted for about 70 per cent of the increase in life expectancy at birth.

Growing membership in the centenarian club

The number of people aged 100 or over is also on the rise, according to the latest census information. The number of centenarians jumped about 22 per cent from 2001 and 50 per cent from 1996. There are currently about 4,635 people over the age of 100 in the country, the report stated.

By 2031, it is estimated the country will have 14,000 centenarians.

What do centenarians have in common?

While centenarians can vary widely in terms of socioeconomic status, ethnicity, religion, years of education and patterns of diet, they tend to have some characteristics in common, according to the Boston University School of Medicine’s New England Centenarian Study (NECS), the largest comprehensive study of centenarians in the world. The study found that:

– Few centenarians are obese. And in the case of men, they are nearly always lean.

– A substantial smoking history is rare.

– Centenarians are better able to handle stress.

– Many (30 per cent) experience no significant changes in their thinking abilities, disproving the expectation by many that all centenarians would suffer from dementia. (See Brain boosters and Hip at 100.)

– Many centenarian women gave birth after the age of 35 and even 40. A woman who naturally has a child after the age of 40 has a 4-times greater chance of living to 100 compared to women who do not. (Bearing a child in one’s forties may indicate that the woman’s reproductive system is aging slowly and that the rest of her body is as well.)

– Centenarians may have a strong family connection for longevity. At least 50 per cent of centenarians have first-degree relatives and/or grandparents who also achieve very old age, and many have exceptionally old siblings.

–And many of the children of centenarians (age range of 65 to 82 years) appear to be following in their parents’ footsteps with marked delays in cardiovascular disease, diabetes and overall mortality.

The study also found that people who live in certain geographical regions are more likely to live longer. In North America, for example, there may be a “centenarian belt” extending from Minnesota to Nova Scotia. (Nova Scotia has twice the prevalence rate of centenarians compared with New England.) Researchers speculate that such clustering could be due to a so-called founder effect — that is that many of these centenarians could come from ethnic backgrounds (e.g. Celtic, French/Acadian, Scottish) that predispose them to extreme longevity.

Tips for aging well

While good genes can help you live a longer life, a healthy lifestyle is also important, medical experts say. Here are 7 basic — but important — tips for healthy aging from The Mayo Clinic.

Eat well. A number of studies have shown that a healthy diet can help you live longer and better. Select foods that are nutrient dense, meaning they have lots of essential nutrients in proportion to their calories. These would include whole grains, fresh vegetables and fruits and legumes.

Keep physically active. The benefits of a regular exercise program are many: weight control, improved blood circulation, increased muscle mass, greater flexibility, more endurance and improved balance. Most experts advise to try for at least 30 minutes most days of the week.

Use sun protection. Sun exposure is responsible not only for much of the skin damage associated with aging, but it puts you at risk for skin cancer. (See Sunbeds and skin cancer.)

Limit alcohol. While moderate drinking may deliver some healthy benefits, having too much alcohol can be risky. So just how much is ‘moderate’? According to the Mayo Clinic, men who take more than two drinks a day — and women who take more than one — put themselves at increased risk of cardiovascular diseases, some cancers and liver and pancreatic diseases. Too much alcohol can weaken your immune system, affect your cognitive abilities and increase your risk of falling.

Avoid tobacco use . Smoking is linked to various cancers, as well as to high blood pressure, heart disease, stroke and lung disease. (Read these tips for quitting smoking.)

Stay socially connected and intellectually curious . Having strong ties to family and friends can reduce stress and keep you healthier. (See The health benefits of friendship.) And be sure to give your brain a regular workout with classes, hobbies, reading and other mind-challenging activities to better maintain your memory.

Get regular medical exams and preventive health screenings . Despite a high level of awareness about the benefits of routine screening, too many people still don’t do it, experts say. Be sure to schedule regular medical exams – many diseases are treatable when detected early.

(For more, see The keys to a long and healthy life.)

Calculate your life expectancy

How long can you expect to live? The Life Expectancy Calculator on Livingto100.com is based on findings from various studies of centenarians and other longevity research. For a Canadian version, click here.

Photo ©iStockphoto.com/ efesan

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Need a gift, gadget or some new ideas for the grill? Find out what’s hot for the barbeque this year.

Where is the best place to find a tasty menu and relaxing atmosphere? It may just be your backyard. New cooking techniques, the latest grills and new accessories are lending sophistication to the centrepiece of outdoor cooking — the barbeque.

“In today’s economy an increasing number of people will be electing to stay at home to entertain, rather than head to their nearest restaurant,” said Duff Dixon, President of Ontario Gas BBQ, in a recent press release. “With consumers rediscovering the pleasures of home, it’s no surprise that many Canadians are focusing on home cooking and BBQing at home.”

Need some new ideas? Here are five hot trends for the grill this year.

Pellet smokers

The secret is in the smoke, and the pellet smoker trend continues to grow. Not only do pellets provide an even convection heat, they give meat a distinctive flavour. Imagine grilling a steak with the smoky flavour of mesquite, or the smell of hickory and chicken roasting on the grill.

Pellet smokers are ideal for barbeque aficionados who don’t mind putting in the time and attention required for a slow, steady cooking process. Models can vary widely in price depending on the brand, size and features, so it’s worth shopping around and paying close attention to the product specifications.

Fruitwoods and planks

What’s the latest trend in wood products? This year it’s all about pairing fruitwoods — like apple, cherry, plum, pear and citrus — with your favourite meats.

You don’t have to have a pellet smoker to take advantage of this trend: there are a variety of attachments and accessories on the market that work with your current grill. For instance, the Smoke Pistol ($69.99) attaches to the outside of your barbeque. The Grill Kicker ($8.99) — a device that looks like a beer can with holes in the top — sits directly on the grill. Both devices use cartridges or refills that let you switch up the flavours each time you cook. Smoker tubes or boxes (both start at $14.99) are also inexpensive ways to try this hot trend.

If you’ve enjoyed success with cedar planks, it may be time to branch out. The process is the same for fruitwoods — including pre-soaking and brushing with vegetable oil — but the flavour will be different.

Sauces, seasonings and rubs

One simple step can dress up any meat — from staple items like hamburgers and chicken breasts to steaks and seafood. Evoke the flavours of your favourite dishes — like Asian, Mexican or Caribbean fare — for a theme party, or try a sauce or seasoning with an unusual ingredient like tea, coffee or lemonade.

Of course, the meat doesn’t have to steal the show. Many rubs, sauces and marinades can add some to spice to your grilled vegetables. You can even find dessert rubs — made with ingredients like vanilla, sugar, cinnamon and spices — for grilled fruit. Prices range from $5.00 – $15.00, depending on the size and the ingredients.

They also make great gifts for the foodies on your gift-buying list (like your hard-to-shop-for host or hostess).

If you’re looking to save a little cash, opt for rubs — they’ll go farther than sauces or marinades. You can also make your own mixes and sauces using recipes from cookbooks or cooking websites. (See Barbeque on a budget for details.)

Charcoal barbeques

They’re making a comeback against the favoured propane grill. Barbeque enthusiasts are going old school, thanks in part to the practicality of charcoal barbeques. The size and portability makes these grills a great solution for smaller outdoor spaces, and they’re perfect for the campsite or cottage. They’re easy to use and store, and you can even use one at your condo (if regulations allow).

The low price also makes them an accessible way to get grilling. Smaller, simple models often retail for less than $50. While you won’t be able to feed a party of people, up to $100 can still buy a decent sized grill. (Larger, stationary models start around $200.)

Outdoor heating solutions

Gone are the days where the cook huddled over the barbeque for warmth while the rest of the party retreated indoors. Outdoor heating items aren’t just attractive, they let you enjoy your outdoor space on chilly evenings and stretch patio season from spring to fall.

There are many options on the market, including more traditional choices like outdoor fireplaces, fire pits or fire bowls as well as items to suit any style or décor. Choose a fire bowl to sit in an out-of -the-way location, or combine fire with function with a combination fire pit and patio table.

A word of caution: keep safety in mind when you buy. Read all of the instructions and safety precautions, and check that your item meets local fire regulations and by-laws before you buy. You may want to quell the flames when kids and pets are around too. (For more ideas, see Hot trends for outdoor decor.)

Hungry yet? The barbeque has near-universal appeal, and there are many options to help cooks experiment with new ideas this year.

ON THE WEB

For more information on barbeque products and trends, visit www.bbqs.com.

Additional sources: About.com, barbeque manufacturers’ websites, CanadianTire.ca.

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They’re local traditions, they raise awareness and sometimes they’re just plain weird. Check out some of the sports events to catch this year.

This year, all eyes may be on major events like the 2010 Vancouver Olympics and the FIFA World Cup in South Africa — but they’re just the tip of the proverbial iceberg when it comes to sports events. Thanks to high ticket prices, inflated accommodations and pricey airfares, most people will only get to see them on a television screen.

Enter local events and lesser-known sports. Not only are they a chance to catch some action and culture, they can also make a difference too. If you’re looking for something a little extraordinary this year, check out these unusual sports events from Lonely Planet’s A Year of Sport Travel.

Nude Olympics

Summer sports meets nudist beach — Australia’s Maslin Beach, to be exact. If the idea sounds shocking, remember the first Olympians in Greece competed in the buff. In addition to games like tug of war, flag races and discus throwing, there are some cheeky events too like the “best behind” competition. Anyone is welcome to participate… but sunscreen is highly recommended.

Despite making several media lists of “top nudist events”, the games have been cancelled in recent years due to a lack of volunteers. However, organizers are hoping to keep the tradition alive. (Visit the Australian Nudist Federation website for news about next January’s events.)

National Penny Farthing Championships

Can’t make the Tour de France? Modern bicycles are overrated anyway. Penny farthings, with their Victorian charm and giant-sized front wheels, present an even bigger challenge than a standard bike. Part of the annual Evandale Fair, this event is the largest of its kind in the world and brings in enthusiasts from across the globe. There are races to entertain the crowds all day long, including the Century Ride — aptly named for its 100-mile course.

If you happen to be in Tasmania, this year’s races will be held on February 20. For more information, visit the Evandale Village Fair website.

Cycle-ball World Cup Final

Never heard of this sport? Picture artistic cycling (where athletes perform tricks on their bikes in front of judges) combined with soccer. It takes some serious skill to get a goal because players have to use the front wheel of the bike to manoeuvre the ball. It’s a fast-paced game played by two teams of two, and each player takes a turn at the goal.

Want to get in on the action? Round robin qualifying matches take place throughout the year among the ten member countries (mostly in Europe), and the finale is held around the middle of March (this year’s is in Germany). Visit the Union Cycliste Internationale website for details.

Amputee African Cup of Nations

Civil wars may have taken a toll on their bodies, but it hasn’t stopped these athletes from pursuing their dreams of respect and recognition on the playing field — not to mention raising awareness and improving relationships among countries like Ghana, Sierra Leone, Nigeria and Liberia. World Cup matches are held in April, and most of the host countries are open to international travellers.

If you’re not planning a trip to Africa any time soon, there are now Amputee Football (soccer) leagues throughout Europe and the Americas too. For more information, visit the World Amputee Football website.

Bay to Breakers

Despite holding the world record for the largest running race, it’s not your usual event. Every May, more than 100,000 spectators line San Francisco’s streets to watch that same number of participants make the 12 km run from the Embarcadero to Golden Gate Park.

Naturally, the event draws amateur runners, professional athletes and people running for charity — but the atmosphere is more carnival than marathon. The colourful floats are matched only by the elaborate costumes of many of the runners. You’ll also catch a glimpse of the World Centipede Championships where 13 runners tie themselves together for the race.

Can’t be there this year? Bay to Breakers will be celebrating its 100th race in 2011. For more information, visit www.baytobreakers.com.

Giostra Della Quintana

Twice a year in June and September, the town of Foligno, Italy goes back to its 15th century roots for this traditional spectacle. The main event involves knights on horseback using lances to capture rings from the Quintana (a statue). Each round, the rings get smaller — and the knight who completes the course in the shortest amount of time wins.

In true Italian style, the event is more than just the competition. Renaissance costumes, food, parades and other festivities are all part of the package. (Visit the official websitefor details.)

Wife-carrying Championships

Who says men and women can’t enjoy sports together? This annual July event involves husbands literally carrying their wives through a challenging 253 metre course — and like every relationship, it has obstacles to overcome. There are prizes for the winners, but the main goals are for couples to reconnect and for participants and audience members alike to enjoy a good laugh.

Anyone can enter this annual competition in Sonkajärvi, Finland, though similar events are popping up around the world. The event website even has tips for would-be participants.

Henley-on-Todd Regatta

The fact that there’s little or no water in Alice Springs doesn’t stop this Australian desert town from holding its own regatta every August. How do they do it? The boats have no bottoms, and they’re manned by crews of barefooted runners. (The Flintstones would be proud.) There are events for yachts, row boats, kayaks and bathtubs — not to mention sand-skiing, sand-surfing and sand-shovelling contests as well.

Anyone can enter this family-friendly event, and proceeds go to local humanitarian charities. For more information, visit the Henley-on-Todd Regatta website.

Homeless World Cup

The idea may sound tacky at first, but this international football (soccer) tournament is about raising awareness about the millions of homeless and displaced people worldwide and changing the lives of participants. Any level of experience is welcome, but to qualify players must be homeless (or were homeless in the past year) or currently seeking asylum. Rio de Janeiro, Brazil will host this year’s tournament in September, and next year it’s off to Paris!

Does it work? According to research conducted after the 2007 games, the majority of players reported a positive impact on their lives that lasted far longer than the games. Many participants go on to find a job, get an education, improve their relationships, get help for drug or alcohol issues and find a home. (For more information, visit www.homelessworldcup.org.)

World Rock Paper Scissors Championships

Hard to believe, but this popular game and decision-maker has its own official organization, standardized rules and international competitions — thanks in part to Canadians. The World Rock Paper Scissors Society is based in Toronto, as is the championship tournament held each year in late October.

According to enthusiasts, the game isn’t as simple as you might think. There are patterns in the seemingly random choices, and some people even believe it’s possible to predict your opponent’s move based on human psychology. Players even attempt to throw off their opponents with garish dress and brightly coloured costumes. (Visit the World RPS Society website for more information.)

World Chess Boxing Championships

If there was an “Odd Couple” in the world of sports, this game would be it. Each round starts on a “civilized” note with a four-minute session of speed chess. Then, after a one-minute break, players don their gloves and duke it out in the boxing ring for three minutes. The sport requires a mix of brains and brawn as players have to be masters of both disciplines.

Local events and matches take place around the world, and championship matches are held three or four times each year, rotating through different countries. For more information, visit the World Chess Boxing Organization website.

Of course, these events are just a small selection of the many events that are out there. You don’t have to travel half way around the world — see what’s going on in your area instead. There are events to suit any preference and level of involvement as well.

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Tired of being told what you can’t have? Your heart — and your taste buds — will thank you for eating these delicious and healthy foods.

Cut back, don’t eat, avoid, limit, eat less of, stay away from, forbidden… There are plenty of negative words to keep our cravings in check. We lecture ourselves because heart disease is a top killer, so why wouldn’t we do whatever we could to prevent it? However, a dinner out or even a trip to the grocery store can be a frustrating experience as we mentally cross off foods that are on our diet’s black list.

It’s time to turn that thinking around and stop focussing on the negatives. While there isn’t one particular food that can protect the heart on its own, here’s a quick overview of foods you can’t get enough of:

Vegetables

We’re always told to eat more vegetables, and with good reason. The nutrients and dietary fibre — not to mention low calorie count and little (if any) fat — make them a smart choice. There is a lot of research about the many health benefits of various kinds of vegetables, but it all boils down to this: Eat a variety of colours (especially orange, red and dark green vegetables like tomatoes and leafy greens) and eat a lot of them.

Many of us have a good helping at dinner time, but we need to incorporate more veggies into our routines — like mushrooms and peppers in a breakfast omelette, a sandwich heaped with vegetable toppings at lunch and vegetable sticks (perhaps with a healthy dip) for a snack. Stir fries, grilled vegetables and salads are an easy way to get some variety — and they make great leftovers for lunch the next day.

To effectively reduce your risk, you’ll need to meet Health Canada’s guidelines of eating seven to ten servings of fruits and vegetables per day.

Fruits

You probably know much of the conventional wisdom about fruit: Citrus provides a vitamin C punch, whole fruit is better than juice, and dried fruit makes a sweet alternative to candy. Berries are a rich source of vitamin C, fibre and anti-oxidants, and cranberries prevent urinary tract infections. Purple grapes are also top the list of tasty and beneficial foods.

But do you know how to sneak more of them into your diet? Dieticians such as Leslie Beck, author of Heart Healthy Foods for Life, recommend making fruit part of your routine — like regularly having a serving or two at breakfast or as a snack. Try slicing up some fruit for a salad with those dark leafy greens and top with a healthy oil and vinegar dressing. Toss some fruit — dried or fresh — into your baking or onto your morning cereal, and opt for marinated or grilled fruit for dessert. If you’re serving a crowd, fruit platters with a low-fat dip are sure to be a hit (especially when the temperatures climb).

Admittedly, fruits and vegetables can get a little monotonous, so branch out and try something new. Try exotic fruits and vegetables for more variety. (They can be more expensive, so use them as an accent in mixed dishes).

Fish

While lean meats like chicken are a staple in many diets, most of us aren’t getting enough of those important omega-3 fats. Fish is a rich source of heart-protecting eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) . These fats can reduce irregular heart beats (which lead to cardiac arrest), reduce inflammation in the body, reduce “bad” cholesterol levels and lower the amount of dangerous triglycerides in the blood

How much do you need? The current recommendations are two servings of fatty fish per week. Your body can store omega-3 fats, so you don’t need a daily dose. Atlantic mackerel, salmon (Atlantic and Chinook are best), Atlantic herring and rainbow trout have the highest levels of EPA and DHA, while tilapia, shrimp and haddock don’t have as much per serving. (See Fishing for happiness for full details).

If you don’t like fish or are concerned about mercury levels, try a fish oil supplement instead. Another option is aim for plenty of alpha-linolenic acid (AHA) — another omega-3 fat that is found in flax, canola oil, salba and fortified foods.

Legumes and soy

Do you know what to do with a bag of dried beans, lentils or peas? In her book Beck notes that most people don’t use these beneficial ingredients because they aren’t sure how to prepare them.

However, there are many good reasons to learn. These meat alternatives are high in fibre and don’t have saturated fat. Some studies have found that eating legumes a few times each week lowers your risk of heart disease and diabetes. With the exception of soybeans, legumes also lower blood pressure and cholesterol. Legumes are a type of carbohydrate that digests slowly, meaning that they can improve blood sugar control. They also contain a powerful combination of vegetarian protein, folate, potassium and calcium.

How can you include them in your diet? Use them instead of meat for three or four meals a week. Mixed bean salads, vegetarian chilli and soups are all popular options, but you can also toss legumes in salads or tomato sauce, and use tofu in stir fries or desserts. Beck notes that you can substitute half of the ground beef in recipes with beans in tacos and burritos.

Another bonus: legumes are easy on the budget because they’re often a fraction of the cost of meat. (See Beans really are good for you for more information and recipes).

Nuts

If you’re familiar with the Mediterranean Diet then you already know that nuts are good for you. People who eat nuts two to four times a week have a lower risk of developing heart disease — and dying from it.

Does it matter what kind? Almonds get a lot of attention, but peanuts, hazelnuts, pecans, pistachios and other nuts are also beneficial. Some nuts have magnesium or vitamin B, and walnuts in particular are high in ALA. A serving of 14 halves provides more than the daily recommendation. Raw and unsalted nuts are better for calorie and sodium intake, and getting the amount right is important. For almonds, the average serving size is about 24, 28 peanuts make up a portion, and 18 cashews are sufficient. (Beck’s book has a full list of serving sizes).

To get a little nutty with your diet, try using them in stir fries and salads. If you’re not a peanut butter fan, try almond butter or cashew butter on your toast. Snack on nuts and dried fruit, and toss a few nuts in your oatmeal or cereal.

Whole grains

They’re better for the heart as well as the waistline. Whole grain foods use all three layers of the grain — including the outer layer of bran (fibre) and the germ layer which provides the anti-oxidants, nutrients and unsaturated fats. Refined flours only use the starchy endosperm and therefore lose the majority of fibre and nutrients.

While the fibre alone helps protect against heart attack, whole grains also contain lots of good stuff that protects the heart — like folate, vitamin E and potassium. They also lower the risk of developing diabetes and won’t promote weight gain like their refine counterparts.

How can you tell? Look for “whole grain” on the label when you buy things like cereal, bread and pasta. When you’re preparing foods, look for creative ways to add more whole grains, like using whole wheat flour instead of white for part of your recipe, sprinkling bran cereal on yoghurt or using it to add crunch to cookies, and making your own bread crumbs from the ends of whole grain bread.

Tea

Three cups a day keeps heart troubles away, according to research. Black tea has been found to lower the risk of heart attacks and decrease the chances of dying when a heart attack does happen. Green tea also provides these same benefits. Tea contains catcehins (a type of flavonoid) that helps lower blood pressure, reduce blood clotting, reduce inflammation and improve blood vessel function.

A cup of tea in the morning, one at lunch and one around dinner can do the trick, whether it’s hot or iced. However, you don’t need to drink it — you can use tea in your cooking as well. Beck suggests using it in stir fry or as a rub for meat. You can use brewed tea almost anywhere you can use water in braising meats or cooking vegetables.

Dark chocolate

There’s good reason to say yes (or oh yes ) to this decadent food. The catechins in dark chocolate are good for your heart. Some studies have found that they can lower blood pressure and improve your mood.

The trick is to look for high quality dark chocolate that has at least 70 percent cocoa solids. Keep the portion sizes small to avoid weight gain — 6 grams is enough to see benefits (that’s about 30 calories). You can use dark chocolate in your baking, make your own hot chocolate using cocoa powder and drizzle it on fruit slices.

You’ll still want to stay clear of high calorie, high fat milk chocolate. Sadly, white chocolate doesn’t offer the same benefits because it doesn’t contain cocoa.

While dieticians note that you can have too much of this good thing, it’s one indulgence you don’t have to feel so guilty about (unless you want to — we often enjoy foods we think we shouldn’t have). (For more information, see A little chocolate for your health).

Alcohol (in moderation)

A glass of wine after a long day and a cold beer on a hot day are more than just an answer to a craving — they can be good for the heart too. A moderate amount of alcohol — one drink a day for women, and up to two drinks per day for men — can do the trick, according to research.

If you’re not a fan of red wine, there’s no reason to worry. Despite what you may have heard, spirits, beer and other beverages have the some protective effects, according to Beck. Studies have shown that people who choose red wine tend to have other lifestyle factors working in their favour — like a higher income and eating more fruits and vegetables — so it’s difficult to tell where the real benefit is.

But that’s not an excuse for young people to drink — the benefits only apply to middle aged and older people. There currently isn’t any evidence to suggest that drinking when you’re young will protect you later on, and binge drinking doesn’t have any health benefits.

A note of caution: Dieticians are cautious about advising people to drink on a daily basis. There are other factors to consider, such as calories, medications and certain medical conditions.

Overall, there are many foods you can eat — and the possible combinations are endless. If these heart-healthy options are losing their appeal, it’s time for some new tricks (like a new cookbook) rather than abandoning what’s good for you. Look online for recipes and don’t be afraid to experiment with ingredients you haven’t tried before.

Sources (and further reading):

Heart Healthy Foods for Life by Leslie Beck; The American Heart Association: Diet and Lifestyle Recommendations; The Canadian Heart and Stroke Association: Healthy Eating

Photo ©iStockphoto.com/ Diane Diederich

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A retired police officer discovers a new world through hearing.

When Jim Cudo retired from the Cleveland Police Department, he knew he had problems with his hearing. He had developed a high-frequency hearing loss from noise exposure at the shooting range. Beginning in his early 20’s, Jim had practiced at the range without wearing any kind of hearing protection.

Jim’s failing hearing was noticeable to his friends and family. Jim’s wife Linda had been urging him to have his hearing checked for years. At one point, wanting to take action, Jim decided to visit a hearing clinic. But after having ear molds made, he became uncomfortable with the idea of wearing something in his ear and decided he was not ready.

The reason? Jim simply found his hearing loss too difficult to address. “You get down on yourself,” he says.

Two years later, Jim’s hearing was worse than it had ever been, and he knew it was affecting his relationships with loved ones, particularly his young granddaughter.

Courtney. Jim found it increasingly difficult to hear Courtney’s young female voice. He found himself repeating, “Honey, I can’t hear you,” making communication a big challenge for both of them.

“She is only a child, but she would get upset or frustrated and I could see it,” Jim says.

Difficulty understanding Courtney, whom he doted on, was one of the main reasons Jim decided to revisit the audiologist and finally have his hearing treated. He was tired of missing out on life because he couldn’t hear.

“Hearing loss makes you feel isolated because you can’t hear. You don’t want to ask that question, ‘what did you say’? You don’t feel good about yourself,” Jim says.

Ready to change his life

Finally ready to fully address his hearing loss, Jim consulted his general physician, who put him in contact with an audiologist. Jim had already made the decision to choose the best hearing instrument available to fit his lifestyle.

After retirement, Jim began work as a process server, meaning he serves civil papers for the courts. In that position, he has to constantly drive in his car and walk from door to door, making the ability to hear other cars and people in the street critical to his job.
“It could be something that saves my life,” he says.

In addition, Jim wanted to make sure he could fully enjoy every social situation with friends and family. Understandably, it was important to him to avoid hearing instruments he had seen in the past that were “big and bulky.”

Fortunately, hearing aids have improved dramatically over the past several years, and there a number of hearing instruments to choose from. To meet his needs, Jim’s audiologist fit him with Siemens Life 700 hearing instruments – which are small, stylish and provide the sound quality Jim required.

He says the instruments are easy to use — and so tiny that people don’t know he is wearing them. “I always thought they would be difficult to put on but I found it to be quite easy, ” he says.

A new world of sound

Jim says his hearing instruments have made him a different person. At work, he never has to ask his colleagues to repeat themselves. At home, he can hear his wife from a different room.

In fact, everything around him sounds better than before, he says. Water running from the faucet, for example, now makes a completely different sound. His hearing is so crisp and clear that when he goes to the market, he can hear the wheels clicking on the shopping cart behind him.

During his recent 40th wedding anniversary celebration at a restaurant with his family, he could hear his whole family despite the noise around them. “It’s a different world in all aspects for me. And it has made me feel good,” he says.

Most importantly, Jim can now hear every word that his granddaughter Courtney says. He recounts a recent afternoon when she was reading a story and he didn’t have to ask her once to repeat what she said.

“She said ‘my papa can hear me better now.’ That feeling, for me, is so beautiful,” Jim says.

Now, at 62 years old, Jim wishes he had addressed his hearing loss earlier. Nevertheless, he is happy enjoying all the decibels of his life he was missing before.
Hearing loss in Canada

Hearing loss is affecting an increasing number of Canadians. According to the Public Health Agency of Canada, this “invisible disability” affects more than 10 per cent of Canadians — that’s over 3 million people. It’s one of the most common disabilities in the country, and as the population ages the numbers are expected to rise. While hearing loss seriously affects quality of life, most people couldn’t remember when they last had their hearing checked, according to a recent Energizer survey. (Read more on how hearing loss is affecting boomer relationships and 12 tips for better hearing.)

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You don’t have to own it to enjoy it. Why more consumers are opting to rent rather than buy.

Couture clothes. Designer accessories. Nice cars. The latest electronics. The hottest best sellers. Yes, you can have it all — temporarily, at least. Renting isn’t a new a idea, but these days an increasing number of people are opting out of ownership for an increasing number of items.

There’s even a marketing buzzword for this new breed of consumers: Transumers . Trendwatching, an Amsterdam-based market-research firm, coined the term to describe the buying behaviour of travellers, but the definition has since expanded to include people who are focussed on experiences rather than material goods, and motivated by freedom from the hassles of ownership — like storing and maintaining possessions. (Read their brief for more information.)

This trend hasn’t fizzled out — thanks to a number of factors, it’s gaining traction and making headway in new areas. For instance, it’s a dream come true for fashionistas on a budget. Why buy a designer accessory or outfit when you can rent it for a special occasion — or an entire season? For example, at sites like Avelle you can rent jewellery (like a Chanel bracelet for $33 USD/week) and handbags (like a Fendi tote bag for $43 USD/week). Of course, it’s not just for the ladies — men’s watches and sunglasses are on the market too.

Want to get glammed up for a special occasion? Stores like Toronto’s Hush Couture offer designer gowns for rent at a fraction of their purchase price. For instance, a three-day dress rental can range from $120 – $350 for dresses that would sell for $350 to over $1000, depending on the style and designer. For many women, renting can be a bargain compared to purchasing and altering a gown — especially if it will only be worn once or twice.

And what about the latest electronic equipment? There are stores for that too. Renting, or renting-to-own, lets people spread out payments when paying outright isn’t a possibility. When you want something bigger and better, no need to sell it yourself — simply take it back to the store and trade up. (For a price, of course).

While designer goods and technology are certainly part of the trend, it isn’t just about having the latest-and-greatest. This trend has been stewing for a while, so why the sudden interest? Once again, we have a shaky economy to thank. For some people, transumerism is about saving money — like using a car share service like Zip Car instead of incurring the costs of ownership. Rent a bike when you want one rather than dealing with repairs and the threat of theft.

For others, it’s about helping the environment by keeping goods in circulation rather than winding up on the shelf or in the trash.

“On the one hand, you have consumers who want to collect as many experiences and part-time possessions as possible,” said Trendwatching’s Reinier Evers, in an article on CNBC. “And then there are transumers who value non-ownership for environmental reasons: to only use something when you really need it, which involves everything from renting to passing something on to the next person.”

In other words, the more people share, the fewer goods need to be produced — and fewer resources will be used up.

Renting is also a good option if you’re downsizing or living in a small space, and it’s a boon to travellers. Not only can you rent a car and a hotel room, in some places you can also rent a wardrobe or even a four-legged companion for a day if you’re missing your pet back at home.

And how about changing our attitudes towards “stuff”? Some people argue that transumerism is helping us let go of our need for possessions. Others aren’t so sure… While the sharing part is good, it depends on the product. Whether we’re renting a designer label or buying it, we’re still fuelling the demand for material goods. Worse yet, renting could shorten our shopping attention spans in the long run if we can return things so easily once we’ve had our fun. In the future, we might favour cheaply-made, transient goods rather good quality items that last for years — or the trend could reverse on itself.

Renter beware?

Whether you love the idea or you’re simply curious, here are some tips if you want to try renting:

- Do a little research. Don’t think you can rent it? You might be surprised. Try an internet search for the item you want to rent. Depending on where you live, there may be more options open than you think — like renting books or textbooks, for instance. It might not matter if you’re in a small town because many suppliers will ship goods to you.

- Weigh the pros and cons. As with any rent-versus-buy scenario, it’s important to weigh the costs. Look at the total cost of ownership of the item — including things like maintenance, insurance, storage and accessories — and how often you plan to use it. How much would it cost you to rent it instead?

If you’re planning on a long-term rental or renting to own, be sure to look at how much interest you’ll be paying. For items like power tools and lawn mowers, it might be more beneficial to buy in with your neighbours and set up a time-share instead.

- Watch for hidden costs. As with car rentals, the sticker price may not be the price you pay. Find out what costs and fees are associated with renting — like cleaning fees, insurance, shipping, overdue charges and repairs. Are you responsible for maintenance, and what will the costs be?

- Read the policies carefully. What are the terms of the rental? What happens if the item is stolen, lost or damaged while in your possession? What policies are in place to protect you, the consumer, and the company? What happens if you’re late returning the item?

- Think ahead. Many places require an appointment — especially if you’re searching for clothing or accessories. Make sure the rental period is long enough for you to pick up, use and return the item.

Love it or hate it, the trend isn’t going anywhere anytime soon. Experts predict that transumerism will continue even after the economy picks up again — and it’s going to affect our buying options for some time to come.

Sources: Trendwatching.com, CNBC

Photo ©iStockphoto.com/ Stacey Newman

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People who are struggling with a persistent sense of loneliness or social isolation may cause other people to feel lonely — even people they don’t actually know.

In much the same way that strong emotions such as happiness can spread through social networks, a new US study has found that loneliness can travel from person to person, up to three degrees of separation. So in other words, if your neighbor’s bosses’ cousin is feeling lonely, you just might feel it too.

The study, published in Journal of Personality and Social Psychology and supported by a grant by the National Institute on Aging, followed more than 5,000 participants of the Framingham Heart Study from 1971 to 2001. It was the second generation of a study that began back in 1948 to identify risk factors for cardiovascular disease and has since been expanded to study topics such as obesity, happiness and loneliness.

For the loneliness portion of the study, researchers evaluated participants every two to four years and at the same time collected names of their friends and family members. Using these records, the researchers then constructed graphs mapping the subjects’ social histories as well as information about their reports of feeling lonely.

From this a pattern emerged: lonely people were, over time, seemingly ‘infecting’ the people around them with loneliness. In fact, if one person reported feeling lonely at one evaluation, his closest connections were 52 per cent more likely to report feeling lonely two years later. The timing, researchers say, rules out the possibility that lonely people simply sought out one another.

And while loneliness was most contagious among close friends and family members, it remained significant up to three degrees of separation — or to your friend’s friend’s friend.

Feeling alone together

On one level, this finding may seem counterintuitive – after all, aren’t lonely people often alone? But social scientists say that loneliness is defined more by the quality of a person’s relationships and perceived social isolation, than the actual number of friends or family members he or she may have. So we can feel unbearably lonely even if we’re not alone — and it is the negative or distrustful behavior lonely people often exhibit that is infectious.

“We detected an extraordinary pattern of contagion that leads people to be moved to the edge of the social network when they become lonely,” said University of Chicago psychologist John Cacioppo, leader of the study and one of the nation’s leading scholars of loneliness. “On the periphery people have fewer friends, yet their loneliness leads them to losing the few ties they have left.”

Before those relationships are severed, they transmit feelings of loneliness to their remaining friends who also become lonely, creating a self-perpetuating cycle. “These reinforcing effects mean that our social fabric can fray at the edges, like a yarn that comes loose at the end of a crocheted sweater,” Cacioppo said.

Ultimately, researchers say, loneliness is a biological signal like hunger or thirst, stemming from the days when our very survival depended on the support of people we could trust. It’s a warning of sorts, telling people that they are not sufficiently connected and are in need of stronger human bonds.

Other findings:

– On average, people felt lonely 48 days in a year. Having a lonely friend, however, can increase this number by about 14 days annually.

– On the other hand, for each extra friend, you lower the frequency of feeling lonely by 0.04 days a week – or about two extra days a year.

– People who are not lonely but who have lonely people in their social network tend to become lonelier.

– Women are more likely than men to experience and ‘spread’ loneliness.

– A person’s chance of becoming lonely was more likely to be influenced by friendship networks than family networks.

Because loneliness is associated with a number of mental and physical diseases that can shorten life, it is important for people to recognize loneliness and help those affected, the researchers concluded.

The health hazards of loneliness

Social connectedness has long been recognized as an important part of healthy aging. While occasional feelings of loneliness or social isolation are natural, persistent loneliness has been associated with a number of health hazards including high blood pressure, obesity, sleep dysfunction, depression, compromised immunity and Alzheimer’s disease. And according to a new study published in Proceedings of the National Academy of Sciences, the stress caused by loneliness may even increase the risk for cancer.

Is loneliness a curable disease?

So what can be done to ease loneliness? If you’re feeling cut off or ‘out of the loop’, here are some ways to broaden your network and become more engaged socially:

Revitalize friendships or family relationships. Life is hectic and it’s all too easy to loose touch with friends or even family members. If you haven’t spoken to someone for a while and haven’t felt comfortable trying to get back in touch, drop the guilt (and the grudges) and reach out. (See Keep friendships warm.)

Choose your friends carefully. As much as possible surround yourself with happy, upbeat people, because similar to loneliness, happiness is also contagious. (See Spread the joy.) And even if you’re feeling down, try to remain positive—too much negativity and unrelenting misery can eventually damage a relationship.

Continue challenging yourself. Learning is indeed a lifelong adventure – and an excellent opportunity to expand your social network. Whether it means learning new skills for your work or simply learning for the joy of it, continuing education courses offer a meaningful way to network and make new friends. On a more informal level, book clubs and lecture series are good ways to expand your mind – and your network. (For other ideas, see Vacation meets education.)

Volunteer. Volunteering allows you to strengthen ties to your community and help a cause you believe in. It also broadens your support network and gives an opportunity to meet people with common interests.

Exercise. Exercise is beneficial for both our physical and mental health – and also a great way to meet new people. Consider joining a local gym or fitness club. Dance lessons are also a fun way to make friends, gain skills and get fit at the same time.

Last but not least: if you suspect that someone you know is feeling lonely, reach out. It can make all the difference.

Additional Sources: The University of Chicago press release; WebMD, CNN, Nature.com

Photo ©iStockphoto.com/ YinYang

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If you’re feeling sleep-deprived you’re not alone. So-called ’sleep-stealers’ rob 9 in 10 Canadians of a sound sleep on a regular basis.

Canadians are racking up a huge sleep debt, according to a recent poll. In fact, only one in ten people sleep soundly on a regular basis with an overwhelming majority of women experiencing sleep disturbances.

The culprits? A Harris-Decima poll* identified a number of ’sleep stealers’ including stress, uncomfortable room or bed temperature, insomnia and being awakened by a partner.

“Extended periods of sleep disruption or poor sleep quality can often lead to impaired daytime functioning and depressed mood,” said Dr. Eva Libman, Associate Director of the Behavioural Psychotherapy and Research Unit at the Jewish General Hospital in Montreal.

How much sleep do you need?

How much sleep you need depends largely on your age. Experts say that infants generally require about 16 hours a day, while teenagers need, on average, about 9 hours. For most adults, 7 to 8 hours a night is thought to be best, although some people may need as few as 5 hours or as many as 10 hours of sleep each day.

Older people tend to sleep more lightly and for fewer hours, although they generally need as much sleep as they needed in early adulthood.

In fact, experts say that about half of people over 65 have frequent sleeping problems, such as insomnia. Deep sleep stages for many older people can become short or stop altogether. This could be a normal part of aging, or it could result from medical problems and/or medications.

Older adults may produce and secrete less melatonin, the hormone that promotes sleep, according to the National Institute on Ageing. They may also be more sensitive to — and may awaken because of — environmental factors such as noise.

Invest in your sleep portfolio

If you get too little sleep, you create a sleep debt, which is something like overdrawing your bank account. And because our bodies don’t naturally adapt to getting less sleep, the debt eventually needs to be repaid.

We may think we’re used to a sleep-deprived lifestyle, but our mental and physical health still suffers. Sleep deprivation could affect mental alertness and cognitive abilities, impair the immune system, and even increase the risk for obesity and diseases such as diabetes, experts say.

Not surprisingly, there is also a strong link between sleep deprivation and traffic accidents.

10 tips for a good night’s sleep

Fend off the ’sleep-stealers’ with these tips.

Set a regular sleep schedule and stick to it. Go to bed at a set time each night and get up at the same time each morning. Disrupting this routine may interrupt your inner ‘circadian clock’ and lead to insomnia. While ’sleeping in’ on weekends may seem like a treat, it can make it harder to wake up early on Monday morning because it re-sets your sleep cycles for a later awakening.

Don’t eat for at least 2-3 hours before your regular bedtime. Eating too much may make you less comfortable when settling down for bed. It is best to avoid a heavy meal and spicy foods too close to bedtime.

Establish a regular exercise routine. Try to exercise 20 to 30 minutes a day. Daily exercise often helps people sleep, although a workout soon before bedtime may interfere with sleep. In addition to making us more alert, our body temperature rises during exercise, and takes as much as 6 hours to begin to drop. Since a cooler body temperature is associated with the onset of sleep, it is better to finish your exercise at least 5 to 6 hours before going to bed.

Watch what you drink. Avoid drinks that contain caffeine, which acts as a stimulant. This includes coffee, chocolate, soft drinks, non-herbal teas, diet drugs, and some pain relievers. Alcohol tends to keep people in lighter stages of sleep, robbing them of deep and REM sleep. Smokers also tend to sleep lightly and often wake up early because of nicotine withdrawal.

Establish a relaxing bedtime routine. Leave the day’s stresses behind with a warm bath, reading, or another relaxing activity. Avoid arousing activities before bedtime like working, paying bills, engaging in competitive games or family problem solving.

Silence a snoring spouse. Nearly half of Canadians report losing sleep because of a snoring bed partner. (Read more.)

To reduce snoring, try using nasal strips to relieve nasal congestion. Other strategies include sleeping on your side, quitting smoking, and raising the head of your bed by four inches. Avoiding alcohol and sedatives at night, as well increasing humidity to reduce congestion can also help. Note: If the snoring persists, talk to your doctor. Snoring could be a symptom of sleep apnea, a potentially serious health condition.

Control your room temperature. Maintain a comfortable temperature in the bedroom. Extreme temperatures may disrupt sleep or prevent you from falling asleep. You may also wish to consider using blackout curtains, eyeshades, earplugs, “white noise,” humidifiers, fans and other devices.

Don’t just lie there.

If you can’t get to sleep, don’t just lie in bed. Instead try reading, watching television, or listening to calming music until you feel tired. The anxiety of being unable to fall asleep can actually contribute to your sleeplessness.

Rise with the sun. If possible, wake up with the sun, or use very bright lights in the morning. Sunlight helps the body’s internal biological clock reset itself each day. Sleep experts recommend exposure to an hour of morning sunlight for people having problems falling asleep.

See a doctor if your sleeping problems continue. If you have trouble falling asleep night after night, or if you always feel tired the next day, then you may have a sleep disorder and should see a physician. Most sleep disorders can be treated effectively.

*Harris/Decima conducted the poll, which was commissioned by Sunbeam, via an online panel (eVox) among a sample of 745 adult Canadians. The margin of error is +/- 3.56 per cent.

Sources: U.S. National Sleep Foundation; National Institute on Ageing; National Institutes of Health, Sunbeam news release, Oct 24, 2007.

Photo ©iStockphoto.com/ ericsphotography

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Fight forgetting. A change in lifestyle may help to protect your brain from midlife memory problems.

It seems to be a catch-all phrase: “Forget about it.”

Well, no problem there. Where are the car keys? Or for that matter, the parked car? That wonderful book you read last week, what was it called again? You know you walked into the kitchen for a reason, but what was it? All forgotten, at least momentarily.

Like the need for reading glasses, sudden blanking or forgetfulness often strikes otherwise high-functioning people in their forties and fifties (and yes, sometimes as early as their mid-thirties; it is thought memory loss actually begins in the 20s).

Memory lapses, such as suddenly blocking a neighbour’s or colleague’s name or forgetting a social engagement, are not only embarrassing, but can cause considerable anxiety. Once you start having trouble concentrating or remembering things, is this a portent of even worse things to come, i.e…. Alzheimer’s disease?

Not necessarily, according to experts. Increasingly, scientists are finding that for the most part, memory problems encountered in midlife may not be predictive of the progressive degeneration that leads to dementia. Instead, the loss of mental acuity may simply reflect the symptoms of an aging brain.

The brain, as it ages, may gradually lose the material it needs for one region to communicate effectively with another region, according to a study at Harvard University. The study, published in Neuron, suggests this slowly undermines sophisticated “higher” cognitive functions such as memory and learning.

Normal, but not acceptable
Just because a certain amount of age-related forgetfulness may be ‘normal’, is it acceptable, or perhaps more importantly, inevitable?

Not by a long shot according to Cathryn Jakobson Ramin, author of Carved in Sand: When Attention Fails and Memory Fades in Midlife (HarperCollins).

“Two hundred years ago, if we aged ‘normally’ – that is, according to our biological destiny – forgetfulness wouldn’t be an issue at forty-five or fifty: Most of us would be in our graves,” she writes. “Medicine constantly redefines what is normal in terms of physiological aging.

“We get new knees and new hips. We take drugs to control our blood pressure. We don’t give up reading when our fading vision demands we hold a newspaper at arm’s length. Instead we build ourselves an arsenal of reading glasses and scatter them all over the house and office, in case we forget where they are.”

Fighting forgetfulness
So what sort of arsenal can we build up to fight forgetfulness?

It’s a question that Ramin, a 40-something veteran journalist who was herself experiencing memory problems, sought to answer. Over the course of a three year quest for a more agile brain, she underwent 10 “interventions” meant to enhance her cognitive function. These interventions, detailed in her book, involved consultations with top experts in the fields of sleep, stress, traumatic brain injury, hormones, genetics and dementia, as well as specialists in nutrition, cognitive psychology and the growing field of drug-based cognitive enhancement.

Among other treatments, her quest found her adopting a brain-friendly diet including intensive vitamin supplements, taking up mental and physical aerobics in the form of salsa dancing, and after receiving a prescription, trying several drugs including Adderall and Provigil, both used to treat Attention Deficient Disorder (ADD).

As a result of her research, Ramin reports that she was functioning at a much higher cognitive level. “I know the fog has lifted,” Ramin says. “In time, I got my mojo back – ideas meshed, names made themselves readily available and words flew from my brain to my fingers to the monitor screen. Slowly, I worked my way back to a mind I could trust.”

Genetics only a small part
Genetics only play a small part in determining who will develop Alzheimer’s and there are things you can do to improve your chances of spending the final third of your life in excellent cognitive condition, Ramin says.

Not surprisingly, sleep, diet, exercise and stress management seem to play a key role in maintaining brain health. It’s advice we’ve all heard before, but it can affect not only your physical well-being, but your cognitive health as well:

– Get 8 hours of sleep.
- Manage both short-term and long-term stress.
- Drink alcohol only in moderation.
- Engage in daily mental and physical exercise. (Consider activities that engage both simultaneously such as ballroom dancing.)
- Don’t smoke.
- Eat a diet rich in antioxidants, essential fatty acids, B vitamins and magnesium. (Ramin also suggest spices like curcumin — the yellow pigment found in turmeric — and cinnamon.)
- Be cautious of neurotoxins such as methylmercury found in some seafood.

Other ways to keep your brain healthy
Keeping blood cholesterol under control is good for your heart, but it could also be important for cognitive health as it might have an effect on rising levels of brain cholesterol, which could in turn lead to the production of a toxic protein that attacks the brain.

And while hormone therapy can be detrimental for women too many years past menopause or at risk for certain diseases, it has begun to get attention for its possible role in protecting the brain. In her book, Ramin quotes Stanford neuroscientist Robert Sapolosky: “It’s overwhelmingly clear in the literature,” he says, “that estrogen is critical in terms of keeping neurons from becoming dysfunctional and dying.”

Ramin also spent the better part of five years researching vitamins and supplements that enhance mental acuity. “In order to keep your marbles, you need plenty of antioxidants, essential fatty acids, B vitamins and magnesium in your diet,” she says. “Unless you’re a grazing animal, it’s highly unlikely that you can obtain all the antioxidants you need exclusively from the food you eat.”

When looking for a good multi-purpose vitamin, be sure it is rich in Vitamin B, Ramin says. “Put your vitamin through the folate test—if the label lists 400 micrograms of folate, it’s likely to be a good one,” she adds.

On the Web
For more information, visit www.carvedinsand.com

Photo ©iStockphoto.com/ Kirill Zdorov

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Booze and brain health

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Foods to put you in the mood

Article By: Elizabeth Rogers

Want to ensure wealth and prosperity in 2010? Add these traditional lucky foods to your New Year’s menu.

Still trying to figure out what to serve on New Year’s Eve? How about serving up some luck? Folklore and custom around the world dictates that eating certain foods can bring wealth, prosperity and abundance in the New Year. Whether you’re superstitious or not, these traditions can add some tasty fare to the table.

Green veggies for greenbacks

Good news for vegetable lovers: it’s tradition to serve up some healthy fare for New Year’s. Many leafy green vegetables are thought to bring luck because they are the same colour as money. Whether you believe this theory or not, these veggies are packed with vitamins and minerals such as vitamins A and C, folic acid, iron and calcium — making them a smart way to start the year.

But how should you prepare them? In the Southern U.S., collard greens are the favoured choice and they’re often boiled with a piece of salt pork or ham hock to temper their texture and bitter flavour. The vegetable may also be served with cornbread (which is the colour of gold) to soak up the broth.

In Denmark, kale is the vegetable of choice and a topping of white wine sauce, sugar and cinnamon is traditional.

If you’re not fond of these bitter greens, try turnip greens, dandelion, Swiss chard or spinach. As an alternative, bend the rules a little and use these greens for a salad. (And it’s okay to sneak in some other colours — after all, money isn’t just green).

Lucky legumes

Greens aren’t the only healthy choice for the dinner table. Legumes are also popular not only because they’re shaped like coins, but they also swell when cooked — symbolizing abundance. Not only are they inexpensive, they’re low in fat and a great source of soluble fibre and protein (not to mention iron and folic acid).

Two particular legumes win favour at New Year’s. The black-eyed pea is another Southern U.S. tradition with the tasty legume and it’s often prepared in a Hoppin’ John (a mixed vegetable and rice dish). On the side, the black-eyed pea is a versatile choice for any menu because it can be made into a loaf, a dip, a bean salad and side dish. (See About.com’s Black-Eyed Peas recipes for ideas).

The lentil’s green colour in addition to its shape makes it a favoured choice. It can be served on its own as a side dish (as it is in Germany and Brazil), or as part of a main dish. In some parts of Italy, this legume is served with sausage — another lucky food. People in some countries even combine it with sauerkraut.

Meaty rewards

With legumes on hand, meat isn’t necessary for a New Year’s feast but there are a few choices according to custom. One of the most common is pork, and it’s associated with wealth for a couple of reasons, depending on the country. Its fatty meat is linked with wealth or “fat wallets”, and pigs root forward — symbolizing progress. Roast pork, ham, sausages, roast pig and even pig’s feet are some of the many choices served around the world.

Fish also makes the list — with carp being the choice in Germany, boiled cod the favourite in Denmark and herring served as a midnight snack in Poland. The scales are lucky because of their resemblance to silver, and consuming fish is thought to ensure a good catch throughout the following year.

But beware… some meats are thought to bring bad luck. According to cooking website Epicurious.com, chickens, which scratch at the ground backwards, which could cause people to dwell on past regrets. Other winged foul will “fly away” with your luck, and lobster will cause setbacks because the crustacean moves backwards.

Long strands, long life

Forget the potatoes and try noodles for a long life. The Japanese custom is to serve long ooma noodles — but you’d better be careful not to break them as you slurp! In parts of Europe, sauerkraut is served instead, but long strands of cabbage are preferable to guarantee longevity.

Sweet success

Yes, desserts and sweet treats can bring you luck too if its shape resembles a coin or a ring. In the Netherlands, olie bollen (donut-like pastries filled with apples and raisons) are popular, while Italians treat themselves to chiacchiere , fried balls of pasta dough drenched with honey and sprinkled with sugar. Donuts are popular in Hungary and Poland, while sweet breads or cakes are served in Italy as a symbol of hope. Benné wafers, made from sesame and cheese, are also served in many African countries or in African American communities.

Sweets of any kind can be served to promote “sweet success” in the future.

Hidden treasures

Some traditions dictate that not everyone gets the luck on New Year’s — and ironically it’s a matter of chance who gets the nod. It’s tradition in many parts of the world to serve a loaf of bread, cake or dessert with a special treat inside it. The person who gets the treat — whether it’s a nut, coin or other trinket—is said to have luck for the New Year.

In Greece, vasilopita (a cake with a coin baked inside) is served at midnight in honour of St. Basil, whose memory is celebrated on January 1. The head of the family slices the treat, setting aside a piece for St. Basil or for the poor. Simply participating in the observance is thought to bring a year full of happiness and health.

Or perhaps a pudding would suit your taste? In Sweden and Norway, rice pudding is served with a whole almond hidden inside.

When the clock strikes 12

Sometimes it’s not about the food so much as when you eat it… For some, it’s important for a lucky food to the first consumed in a New Year. For others, simply having food on the table at midnight means there will be enough food throughout the year. In the Philippines, it’s customary to gather seven different round fruits for abundance.

In Spain, it’s tradition to eat 12 grapes — one for each stroke of the clock at midnight. Eating 12 grapes in as little as 12 seconds is a challenge, so be sure to buy small ones if you plan to try this tradition!

And if you thought staying up until midnight was a challenge, consider that in some countries the celebrations last until the first sunrise of the New Year. In Japan, that’s when the celebrations begin in earnest.

Menu planning

The entire menu doesn’t have to be these lucky foods — you can use one or two or as many as you like. The trick is to eat well, but to create a balanced menu that doesn’t focus on heavy, rich foods. If you want to stray from this list, look for the essentials: colour (green, gold or silver) and shape (round or coin-shaped).

For ideas and instructions, check out:

- All Recipes.com: New Year recipes section.

- Epicurious.com: New Year’s Eve Recipes.

- Fabulous Foods.com: Lucky New Year’s Eve Food Traditions from Around the World.

So will any of these foods help us get over our current economic woes? Perhaps not, but they’re fun traditions to follow nevertheless.

Additional sources: 123NewYear.com, Mealtime.org

Photo ©iStockphoto.com/ Mehmet Salih

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A toast to Icewine

Article By: Cynthia Ross Cravit

A look at the top holiday entertaining mishaps — and easy tips and remedies for when disaster strikes.

A festive gathering of good food and drink, a houseful of guests, excited children and — if it’s like my home — a very keyed up dog means that along with the holiday cheer, a few mishaps are bound to happen. The lovely glass of Bordeaux somehow ends up on the carpet (especially if it happens to be white), and what to do about the candle wax that dripped on the heirloom tablecloth? Here are some tips from the experts at Consumer Reports for dealing with the usual holiday household goofs.

Spilled wine. If you spill wine on carpet or fabric, the first thing you need to do is to blot (not scrub) the affected area with water. Then use a detergent solution made of one teaspoon of a mild clear or white dish washing liquid — no bleach — mixed in one cup of warm water. For red wine, you can then finish by dabbing with 3 per cent strength hydrogen peroxide.

Spilled soda. Blot with the detergent solution. After this, blot with a vinegar cleaning solution made of one-third cup of white vinegar mixed with two-thirds cup of water. Rinse with warm water, and if the area is still not entirely clean, dab with 3 per cent hydrogen peroxide.

White ring marks on wood. The first step is to blot with an absorbent cloth. Then using a damp cloth, wipe the area to help dissolve the stain. If after drying with a soft cloth, the mark remains, apply a little non-gel toothpaste, or liquid or cream car polish, rubbing with the grain. Wipe again with a dry cloth and polish, if needed.

Lipstick on cloth napkin. Blot the stained area with acetone-based nail-polish remover. Then try a store-bought cleaning solvent (such as Goo Gone or Afta). If that doesn’t work, try the detergent solution, and then rinse.

Candle wax on the tablecloth. The trick for this is to pour boiling water through the fabric (make sure it’s washable first) from a height of 12 inches. The height increases the velocity of the water, which helps separate the wax from the fibers. If the fabric can’t be laundered, sandwich it between paper towels and apply a warm iron.

7 basic steps for stain removal

- When it comes to removing stains, time is not your friend so be sure to act quickly. Blot — don’t scrub — the affected area with a white cloth or towel until dry.

- Be sure to follow all care labels for the garments, linens, or rugs you’re treating.

- Take a moment to test a cleaning solution by applying several drops to an inconspicuous area, and then hold a wet white cloth on the area for one minute. Check the cloth for color transfer and also the fabric or carpet for color change or damage. If there is none, it’s safe to proceed.

- Apply a small amount of the first recommended solution to a white cloth. Gently work it into the outer edges of the stain and then toward the center.

- Repeat with clean white cloths until you can’t transfer any more stain to the cloth. If the stain remains, try the next recommended solution.

-Flush with water once the stain is gone to remove the cleaning solution. Then blot to dry.

Photo ©iStockphoto.com/ Lauri Patterson

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Tis the season for treats, sweets and wine pairing

Foods that will bring you luck

If you’re over 50, your nighttime vision probably isn’t what it used to be.

According the US National Safety Council, the typical 50-year-old needs twice as much light to see as well after dark as a 30-year-old.

To improve night vision, experts advise protecting your eyes during the day by wearing sunglasses and a hat with a brim when the weather is sunny. Bright sunlight can bleach the photoreceptors and lengthen the time it takes for your eyes to adjust to the dark.

And darkness is apparently the reason  more accidents happen at night. Here are some tips from the 50Plus website:

- Make sure your vehicle is in good working condition, especially your lights and brakes.

- Clean the windshield thoroughly, inside and out at least weekly. Make sure the windshield wipers and the washer reservoir are full and operational.

- Slow down and increase the distance between you and the vehicle ahead of you. You should be able to stop inside the area illuminated by your headlights.

- Clean the headlights. Even a thin layer of grime can reduce the light they cast by about 90 per cent. which in turn reduces how well you can see.

Glare recovery is a major concern when driving at night. The average person needs 10 seconds, but that increases with age.

* Look beyond the oncoming headlight beam and not directly into it.

* Reduce the illumination of the dashboard lights.

* After experiencing glare from an oncoming vehicle, gradually let off the gas, look to the right slightly, and resume normal driving after the vehicle passes.

Too much holiday cheer can be bad for your health – and your waistline. Here are 7 tips to help keep the pounds off.

Have you started thinking about your new year’s resolution? If you’re like many of us, it will probably have something to do with weight loss and healthier living. And for good reason: obesity is on the rise world-wide, with Canada rating as “fattest country” in a recent survey of 63 countries.

Even for people who have good eating and exercise habits, the holidays present a particular challenge. ‘Tis the season’ is often interpreted as a green-light to indulge in a dietary free-for-all – which is bad for your health and your waistline. Studies have shown that seasonal weight gain can be significant – as much as 7 – 10 pounds.

But you can still enjoy the holidays, without throwing all your good habits out the window, experts say. And while the busyness of the season often interferes with exercise time, there are pragmatic ways to curb weight gain.

“There are some practical ways for people to build more activity in to the busy holiday season, and also deal with the stress of it,” says Cleo Chmielinski, founder of Avalon Woods, a health club specializing in baby boomers and older adults. (Read an article about Avalon Woods.)

Cleo’s tips to keep the healthy in your holidays:

Shop smart. The pressure to get in and out of the mall to finish up your shopping is even more stressful when combined with jostling for that highly sought after parking spot closest to the door. Why not eliminate the stress of parking spot competition and replace it with a 10 to 15 minute period of brisk activity? Park as far away from the mall as you possibly can. The competition for spots is much less in the overflow, and you’ll add minutes of activity to your day if you make the trek to the mall and back as fast as you can. You’ll receive the extra benefit of increasing the intensity on the return trip if you’re laden with heavy parcels.

Work-out at the mall. Continuing with the mall theme, here’s a tip for husbands or significant-others: Instead of sitting in the comfy chair in the dress shop for twenty minutes while she tries on multiple outfits in search of the perfect dress for the company party, use that time for a brisk walk around the mall. If you set your pace at a good clip, you can likely circle back to the store every 3 to 4 minutes, just in time to provide her with your much sought after opinion.

Integrate exercise into the work day. Is juggling a desk job and squeezing in time to prepare for the holidays robbing you of your regular exercise time? Make the most of that heavy laptop or sales presentation binder. Take a few minutes a couple of times a day and hide behind the cubicle wall to do some squats (or deep knee bends) and/or stationary lunges. At the same time, you can lift the laptop or other heavy office tool in many different directions to work your upper body. Lift to the side, up from your shoulders, in a bicep curl, or whatever other movements work for you.

Embrace the wintry weather. Make the most of our Great White North by spending fun time with family out doors this holiday season. How about building a snowman with the children or grandchildren before dinner? You’ll be the hit of the party with the little ones, and if it’s been a few years, the memories of how much work is involved in snowman construction – rolling and then lifting the torso and head – will come flooding back in a hurry! Take out a few extra carrots; one for the nose, and the rest as a healthy snack to share.

Take an evening stroll. If quality time with the adults in the family is what your crave, then suggest a walk in the neighbourhood after dinner. Nothing is more uplifting than a moonlight stroll through the falling snow. Just dress for it, and you’ll be amazed how much of the heaviness of dinner will disappear while you breathe in the fresh winter air and burn off some of the calories from all that turkey, stuffing and dessert.

Give the gift of health. A great gadget is a heart rate monitor in the form of a watch and chest strap that signals when the person wearing it is working at the appropriate intensity level. This gift is especially useful for the dog owner that wants to convert the twice daily stroll into an effective cardiovascular exercise session. Other fitness related accessories can be very motivational, such as pedometers, breathable exercise clothes, or a quality pair of hiking or running socks.

Find the right fitness program. Exercising is always more fun with a buddy. If you’re thinking that this is the year you want to embark on a fitness program for you and a partner or friend, consider shopping now for a trial membership for both of you at the local health club. By beating the January rush, you’ll be able to take the time to shop for a suitable club, and you’ll both have something to look forward to in the dark days of winter to come.

Located in Etobicoke, Ontario, Avalon Woods is a health club geared toward boomers and mature adults. To learn more, view a clip on Canada AM or visit www.avalonwoodsclub.com.

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Fitness, boomer-style

Battle of the bulge

Want to get fit? No sweat

From healthy to indulgent, we’ve got some great tips to whet your appetite.

Ready or not, it’s holiday entertaining season! Regardless of your time, skill or fussy audience, you can serve up some tasty fare this season. We’ve scoured the net for some recipes that are sure to please everyone.

Easy

Short on time? You can still wow your guests with some homemade fare without slaving away in the kitchen (though they might think you have!).

Christmas Wreath Appetizer – two rolls of pre-packed crescent roll dough make this a quick fix with minimal baking and prep time.

Parmesan Cheese Crisps – make your own baked chips with parmesan and tortilla shells.

Dates Stuffed with Gorgonzola Cheese – mix, slit and stuff for a sweat treat.

Easy Quiche for One – pre-baked shells and hard-boiled eggs make this a fast preparation.

Prosciutto and Parmesan Pinwheels – simply thaw, layer, roll and bake.

Festive Pesto Christmas Tree – a cream cheese and pesto spread that’s super quick to make.

Super Simple Crab Dip – something fast to whip up for sea-food lovers.

Salmon Dip – another fast recipe made from things in your cupboard.

Garlic Pita Chips for Dips – make your own chips for dipping and season to taste.

Roasted Chestnuts – if you’ve never tried this classic before, here’s how to roast chestnuts in the oven.

Healthy

Looking for something light to offset those rich holiday feasts? Give one of these recipes a try:

Honeydew, Mint and Green Grape – juicy, quick skewers are attractive on their own or as a garnish in drinks.

Cucumber Appetizer Cups filled with Lobster – the cucumbers form a tasty reservoir for lobster or a filling of your choice.

Thai Cucumber Shrimp – use cucumber slices instead of crackers as the base for a tasty topping.

Stuffed Cherry Tomato Appetizer Cups – tomatoes stuffed with a little mozzarella and basil.

Antojitos Platter – think a variety of fruits with a dash of spice, no mixing involved.

Lime Coconut Sweet Potato Bite – the goodness of sweet potatoes in a low-fat recipe.

Sushi Stack Canapés – low fat and low calorie, and great for variety.

Polenta with Sun-Dried Tomato and Olive Relish – with pre-made polenta from the deli, this recipe can be thrown together when surprise guests show up.

Rice Paper Wraps with Vegetables – warning: some skill required, but it’s sure to please.

Fat Free Black Bean Dip – get some extra fibre in your holiday diet.

Caramelized Black Bean “Butter” – a vegan recipe with little cocoa and sweet onions.

Vegetables with dip are always a crowd pleaser – and it’s also a great way to make sure everyone gets their daily requirements.

Dips, chips and spreads

Many of these dips are also quick and easy, and many work well with veggies instead of crackers or chips.

Feta cheese dip – low fat feta and fat free cream cheese make this a healthier alternative to a heavy cheese dip.

Sun-Dried Tomato and Almond Tapenade – almonds, tomatoes, olives: what’s not to love?

Savoury Herbed Cheesecake – find out why cheesecakes aren’t just for dessert.

Red Bell Pepper and Cheddar Cheese Spread – serve as a dip or a spread for crackers or baguettes.

Bagna Cauda – a warm dip with anchovies and garlic that’s perfect for vegetables.

Sun-Dried Tomato Hummus – hummus with a colourful kick.

Cranberry Bruschetta – a seasonal twist on an old favourite to serve up on toasted bread.

Yule Log – dried beef strips provide the finishing touch for this flavourful log.

Sunshine Fruit with Dip – lime sherbet and whipped topping make a refreshing and colourful dip.

Another way to cut the calories: skip the crackers or chips and opt for French or Belgium endive instead. The leaves of this small, crunchy head vegetable are just the right shape and size for dipping or filling.

Decadent

Looking for something a little more indulgent? Try:

Stuffed Brie – it may take a little time and effort, but this classic will suit any occasion.

Grilled Brie with Port Soaked Cranberries – another version of the stuffed Brie appetizer with a seasonal flare.

Prosciutto Pinwheels – an easy gourmet appetizer

Caviar Mold – a little of this expensive treat goes a long way with this recipe.

Wild Mushroom Tartlets with Cheese and Brandy – wild mushrooms, leeks, garlic and a little brandy form the centre of these tempting tartlets.

Lobster-stuffed Mushroom Caps – a decadent appetizer for a special occasion made with lobster, cheese and a little vermouth.

Warm Goat Cheese, Basil and Roasted Pepper Tarts – a versatile recipe: make them ahead, or serve hot in shells.

Munchies

Hanukkah Cheese Gelt Coins – cheesy and crunchy, they can be made up ahead of time and stored in the freezer.

Easy Caramel Corn Recipe – a party must-have anytime of year, this is also good for holiday movie night.

Soft Pretzels from the Bread Machine – let your appliance do all the work.

Butterscotch Party Mix – a sweet and salty party mix for all ages.

Spiced Pecans – a spicy treat on their own or a complement to any mix.

Toll House Party Mix – combine salty crunch with your favourite flavours like caramel and chocolate.

Holiday Chocolate Mallow Popcorn – think rice crispy squares made with popcorn instead.

Texas Ribbons – Tired of turkey and seafood? Try these beefy strips instead.

Sugared Crockpot Nuts – a spicy sweet mix you can whip up in your slow cooker.

Gingerbread Caramel Corn – another excuse to indulge in some ginger bread goodness.

Great for kids

Be careful – the adults will want to steal these too!

Mini Fruit Fondue – fruit skewers with some sweet dips are a great way to sneak in some servings of fruit.

Matchsticks For Kids – pretzels meet chocolate in a recipe the kids and grandkids can help you make.

Vegetable Cheese Bread – a quick melt that’s sure to please.

Reindeer Snacks – nutty and colourful snacks made with cereal, peanut butter and chocolate.

Regardless of what you cook, make sure to practice safe food handling to avoid any tummy trouble. Cold dips can be served on a bed of ice, and warm foods shouldn’t linger too long on their platters. Any leftovers should be packaged up for the fridge before the two-hour mark (though some may need to be put away sooner.

Enjoy!

Got a favourite entertaining tip? Share it with others in the comments.

Photo ©iStockphoto.com/ Jill Chen

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‘Tis the season for sweets, treats and wine-pairing

Avoid holiday weight gain

12 ways to reduce holiday stress

Article By: Elizabeth Rogers

Cases of hearing loss are on the rise. Here’s what you can do to have the best hearing possible.

You can’t see it, but hearing loss is affecting an increasing number of Canadians. According to the Public Health Agency of Canada, this “invisible disability” affects more than 10 per cent of Canadians — that’s over 3 million people. It’s one of the most common disabilities in Canada — and the number affected is already rising.

What’s behind the increase? The aging of the population is one culprit. Between 40 and 50 per cent of people over 65 currently have a hearing loss.

“We will naturally lose our hearing as we get older and it happens at different times and different rates for each person,” says Kate Dekok, Chief Audiologist at ListenUP! Canada. ” Hearing loss relating to aging is irreversible and not medically treatable.”

We’re even losing our hearing earlier than in the past thanks in part to noise induced hearing loss (NIHL). The National Hearing Foundation of Canada warns baby boomers are starting feel the effects in their 40s and 50s — that’s 20 years earlier than their parents’ generation.

Children and teens are at risk too. U.S. studies have shown that 12.5 per cent of young children have already been affected by hearing loss. Experts warn that adolescents and teens are a high-risk group.

There isn’t a magic pill or surgery to fix hearing loss. While we can’t change factors like injury, heredity or age, we can take steps to keep our hearing in top form through prevention and treatment.

12 tips for better hearing

Avoid loud noises. Studies show that up to one half of all NIHL cases could have been prevented or reduced by limiting exposure to noise. Whenever possible, stay clear of damaging noises and environments. For example, keep your car windows closed in heavy traffic, avoid seats near the speakers at concerts and choose restaurants where you can converse without raising your voice.

Limit exposure. Many sounds we take for granted can cause harm if they’re too loud, too long or we hear them too often. The higher the number of decibels (dB), the shorter the amount of time your ears should endure it. Consider:

- Prolonged exposure to noises over 70-85 dB (like heavy city traffic or power tools) can cause gradual hearing loss. (Remember: a normal conversation is about 55-65 db). Constant noise in the workplace and long hours of listening to music can have cumulative effects.

- We shouldn’t be exposed to sounds at 100 dB for more than 15 minutes. However, music in bars and restaurants can range 90-110 dB.

- Regular exposure lasting longer than a minute to 110 dB sounds (like rock concerts and heavy equipment) can cause hearing loss.

- Even short exposure to sounds over 120 dB (like a firecracker, shotgun blast or ambulance siren) can result in permanent damage.

Wear protection. Forget stuffing tissues in your ears. You need serious protection like ear plugs or ear muffs (the protective kind, not the fuzzy ones) when you’re exposed to noises over 85 dB — like when you’re using lawnmowers, snow blowers and power tools.

If you’re exposed to noise at your job or while participating in recreational activities, make sure you know and follow all safety procedures.

Set the volume. Home and car stereo systems and personal stereo systems can reach ear-damaging levels of 110 dB. Headphones are especially risky, and Health Canada warns that sounds levels can reach dangerous levels (especially with tight-fitting ear buds.)

In addition to moderating listening time and reducing competing background noise, experts recommend putting limits on the volume. Check your devices to see if they have features to set the maximum volume. Alternatively, get out a pen and mark the maximum level on your stereo. Ideally, you should be able to hear someone speaking to you in a normal voice from a meter away.

Give them a rest. Like an injury that needs protection from another blow, we should protect our ears from further damage. If you’ve been exposed to potentially damaging sound levels (like a sudden noise or a rock concert) you should give your ears a break for a while. Be extra careful to avoid loud noises and wear protection, particularly if you’re experiencing a buzzing or ringing in the ears.

If you’re around constant noise, give your ears a break for a few minutes throughout the day.

Keep it out of your ears. People can also damage their ears by inserting things in the canal. Those double-ended cotton swabs have many uses, but they should never go in your ears.

Avoid loud toys. A gift-shopping tip for the youngsters in your life: avoid items that make loud sounds. According to Health Canada, toys can’t exceed 100 dB, but young children often hold toys close to their heads.

Watch for the signs. Some of the signs of hearing loss include:

- Trouble following conversations, especially in noisy situations or over the phone. It may sound like people are mumbling, and women and children may be harder to hear.

- Asking others to repeat something, or misinterpreting something that is said.

- Turning up the volume on the TV or radio.

- Feeling tired or irritable after long conversations.

- Appearing distracted or withdrawn in social situations.

Get regular check-ups. Dekok recommends that all adults over the age of 45 have their hearing checked annually — especially if they already have a hearing loss.

Any change in hearing should be examined because it isn’t always age or noise-related. Dekok notes that some conditions like otosclerosis, a block of wax in the ear canal or a perforated eardrum are treatable and hearing can be restored.

Get expert advice. If you’ve noticed these signs or you’re worried about hearing loss, talk to a doctor or audiologist. Left undetected and untreated, hearing loss can have serious consequences like damaging relationships, making it difficult to function at work or school and withdrawal from social situations. It can even put your health and safety in jeopardy.

Check out the latest technology. Forget the stigma: Dekok reports that hearing aids have come along way in recent years. Not only are they more comfortable and more discrete, the features are more sophisticated too. For example, they can deal with wind, reduce noise and even focus in one speaker (and they don’t unexpectedly squeal anymore). They can also wirelessly connect with each other and with devices like laptops, cell phones, PDAs and televisions thanks to Blue-tooth technology.

“The design and form of today’s hearing aids are something very different than what you are thinking of,” Dekok reports. “Hearing aids are morphing into a communication device. Soon you won’t be able to tell if it is a hearing aid, MP3 headphones, or Bluetooth device.”

Don’t be shy about taking them for a “test drive” too. Clinics like ListenUP! Canada let clients try out hearing aids so they can make an informed decision.

Educate yourself and others. In addition to learning about hearing loss yourself, you can help protect family members like children and grandchildren by teaching them how to prevent it too. Help others understand what kinds of environments are risky, and what steps they should take to prevent problems.

You can also take action by working with community projects and advocacy groups. For example, donate time or money to a cause like the Hearing Foundation of Canada. Also, look for educational or consumer campaigns like Classical 96.3 FM’s Anti-Noise Pollution League that are working to make a change in communities — like fighting risky noise levels in restaurants.

Between noise-related hearing loss and Canada’s aging population, hearing loss issues aren’t going to decrease anytime soon. What we can do is give our ears the same prevention and treatment as we would any other part of our body.

ON THE WEB

For more information about hearing loss, check out the sources we used for this article:

Canadian Hard of Hearing Association

Health Canada — Hearing Loss and Leisure Noise

The Hearing Foundation of Canada

ListenUP Canada

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New to world of social media? Check out these sites to get in on the action.

Social media is literally changing the world — and that’s not an exaggeration. On a personal level, it allows us to express ourselves and connect with others through the internet. On a larger scale, it shapes events on a worldwide scale like the U.S. election and more recently the political turmoil in Iran.

Perhaps you’ve heard the names of popular applications like Twitter and Facebook, but aren’t really sure what they’re all about. Here’s a quick overview of the sites and applications making the headlines:

Blogs

Examples: Blogger, Livejournal, TypePad, WordPress, Vox

Blogs (or weblogs) got their start as online diaries, but this self-publishing media has taken off since its debut in the mid 1990s. Yes, people still use them to share what’s going on in their lives — but the applications of this technology go even farther. Many writers use them as a way to explore their thoughts on certain topics, and to demonstrate their expertise and skills. Companies use them to promote their products and services, and to provide a personal connection with clients. Some writers even blur the line between online magazine and blog by using them as a publishing medium for topics like personal finance and travel.

If you want to start a blog for business or personal purposes, the process is fairly straight forward — sign up for one of the free services (which you can use alone or build into your website), customize your settings and write. Depending on your tech-savvy and ambition, you can completely redesign your blog and add video, photos, audio and animations. Maintaining the blog won’t be so easy — you’ll need plenty of time, interesting topics, marketing know-how and good writing skills to make it a success.

Not interested in writing? Reading other people’s comments and posting your own thoughts is part of the fun — and it’s also a good way to promote your business or website.

Micro-blogging

Examples: Twitter, Plurk, Jaiku

The premise: you get a short amount of space to update what you’re doing, message others, participate in a discussion or share a link. The messages are short and sweet — often as brief as 140 characters — and they don’t require a big time commitment or technical skills.

How can you take advantage of these applications? Post messages and your “followers” will see them instantaneously. You can follow your favourite celebrities, businesses and publications. Some businesses even use Twitter as part of their customer service plan by letting you ask questions or get online help. Many media publications use these services to keep their audience up-to-date on what’s going on, and to link to popular stories and hot topics. (Yes, you can follow 50Plus on Twitter too). Many writers, editors, producers and on-air personalities use Twitter to ask their audiences questions or get feedback.

And if you like celebrity news and gossip, you can keep up with celebrity “tweets” too.

Examples: Flickr, Photobucket

Think of these applications as online photo albums. You can post your digital photographs, organize them into albums and share them with family and friends (or even the world). It’s an easy way to share photos with your friends and family without having to email large files. When you’re on the road, it’s a handy place to upload your photos so you can make room on your memory card.

In addition, many of these services let you turn your digital content into print. You can make your own photo books, prints, business cards, calendars and greeting cards (for a fee, of course).

Some applications are even built into larger tools. For example, Panoramio lets users upload photos that can be shared and viewed on Google Maps and Google Earth.

If you’re not into sharing, these sites are also a good place to look for inspiration — like photos of fabulous destinations, art and everyday life.

Video sharing

Example: YouTube, Vimeo

The idea: share videos you’ve created and edited so others can view them and comment on them. You’ll find a little of everything on these sites from videos of people’s kids, pets and friends to commercials, instructional videos, artistic performances and news. In recent months, viewers launched the career of British singer Susan Boyle simply by sharing her video, and YouTube was also the window into the unrest in Iran thanks to uploads from protesters.

How are businesses using it? Think product demos, commercials and public relations efforts — all through a YouTube “channel”. (For example, Lonely Planet and the Heart and Stroke Foundation have their own channels). Generally, sites like YouTube host the video, then creators can embed the video’s code into their own websites or blogs so visitors can watch the content without leaving their website.

How can you use it? Upload some videos of your own, or simply browse the content that’s there.

Social networking

Examples: Facebook, Bebo, MySpace

Social networking has a little of everything — you can blog, form groups and communities, post media (like videos and pictures), share links, see what your friends are up to and make comments on the things they’re doing too. There’s also an online instant messaging or “chat” feature, built-in email and games.

But there’s a little more to it than that: you can become a “fan” of your favourite things — like TV shows, authors and publications. At ideaCity 2009, Randi Zuckerberg (Director of Marketing Development at Facebook) described some of the many ways the social networking site is making an impact on the world — such as encouraging voters to participate in the U.S. Presidential elections, and allowing users to discuss events like Obama’s inauguration as they’re viewing them live on TV.

Social networking can also be part of your professional networking tactics. On LinkedIn and BrightFuse, it’s strictly business. You won’t find cheeky links or vacation photos here — instead, you’ll connect with others based on your work relationships and professional interests, and you’ll have a chance to show off your skills, experience and qualifications.

And don’t overlook the niche sites. Many social networking sites — like Zoomers.ca — cater to a specific crowd, so you’re likely to find like-minded members rather than the general public. Services like Ning even let you create your own social networks too.

Games

Example: Second Life

Think online games are all about war, sci-fi or fantasy worlds? Think again. Applications like Second Life are virtual worlds created and controlled by their “players”. Users interact with this digital world through their virtual counterparts (avatars), and can form communities, have relationships and even chat with other users across the globe via translation technologies. In addition to role playing games, you can shop, travel, go to art exhibits and listen to musical performances. Second Life even has its own currency — and users can create, sell and buy virtual goods in the game’s economy.

But there’s more to it than just fun and games. Founder Philip Rosedale was on hand at ideaCity to describe some of the practical applications of virtual worlds like Second Life. Companies are using the virtual world for business applications — such as holding meetings online with team members scattered across the planet. Educators are using the online world as an extension of their classrooms and campuses. In fact, Bryant & Stratton College hosted an online graduation ceremony for its online students in Second Life this past May.

Before you start…

Still feeling a little wary about these new applications? There’s good reason to be cautious. Here are some things to watch out for as you dive into social media:

- Read and understand the Terms of Use and Privacy Agreement. It’s a lot of jargon, but there’s stuff in there you need to know — like you can’t post content that you’re not legally allowed to distribute, or you can’t hold more than one account at a time. You’ll also want to know if and how your personal information will be shared with (or sold to) third parties — or if your content (like photos) remains your property or becomes the company’s (in which case, they can sell or distribute it without your knowledge).

- Be aware of your audience. Who will see your posts — your family, friends, customers, co-workers, boss or strangers? What you post in the virtual world can have very real consequences. People have lost their jobs (or not gotten a job in the first place) because of unseemly behaviour. (See Career-damaging online mistakes for details).

- Don’t give too much away. What you reveal online can also be a security concern. Share too much personal information and you may find criminals eager to steal your identify. There have even been cases where people’s homes have been broken into after they posted about their vacation plans.

- Learn what the privacy settings do, how to use them and what the limitations are. How public or private is your information? Can you restrict certain people from seeing part of all of your profile? This is information you should know before you start posting content that might be upsetting to others.

- Don’t believe everything you read. The nature of self-publishing is that almost anyone can publish. In other words, you’re going to be bombarded with a lot of information that isn’t legitimate, credible or accurate. When in doubt, verify.

- Protect yourself. Scammers and hackers use social media too, so use your common sense when adding people to your contact list. Be on the look out for viruses, worms and other malware hiding in suspicious messages and links. Keep your anti-virus software up to date, and don’t click on anything that looks suspicious.

In addition, be sure to shop around for sites and communities that interest you, no matter how large or small. We’ve talked about some of the major players here, but there are many niche sites out there too that are worth a look.

ON THE WEB

Follow us on Twitter
Become a Fan on Facebookand join the Zoomers group.
Watch the ZoomerMedia Channel on Youtube.

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Article By: Elizabeth Rogers

Calling all photography buffs and sight-seers: These natural beauties are getting international attention thanks to a new competition.

Looking for a scenic adventure that’s a little closer to home?

You may recall two years ago the New7Wonders Foundation announced the finalists of their first campaign, the New 7 Wonders of the World. The contest aimed at raising awareness and protecting these important architectural sites. Now the foundation is in the midst of its second campaign which focuses on natural wonders rather than man-made structures – and Canada’s natural beauty is in the international spotlight.

Whether you’re looking for a little adventure, some outdoor family fun or some great photo opportunities, try one of these top spots named in the competition.

Gros Morne National Park, Newfoundland

There’s a little something for everyone at this national park, like rugged mountain terrain, seaside camping, towering cliffs, waterfalls and a taste of the province’s maritime culture at nearby fishing villages. A part of the Viking Trail in the Long Range Mountains, the area’s unique geology has revealed many clues to mountain development and plate tectonics. Now it’s a popular place for outdoor activities all year round, including cross country skiing, hiking, fishing and boating.

Once you’ve gotten to know the park, enjoy some local entertainment and food. Gros Morne also hosts a number of festivals and attractions such as May’s Trails, the Tales and Tunes Walking Festival, July’s Cow Head Lobster Festival and the Gros Morne Theatre Festival.

Rocher-Percé, Quebec

It’s known as the “tourism capital of Gaspesie” for a reason: in addition to the unusual “pierced rock” formation, there’s no shortage of activities to enjoy like sea excursions and arts and culture. Try your hand at salmon or mackerel fishing in local rivers, hop aboard a whale watching cruise, or take a popular boat excursion to l’Île-Bonaventure. Spend the day hunting for semi-precious gems and sea shells on the beach, or take a four wheel drive tour of the mountains. Art lovers are in for a treat with the many studios and galleries in the area and the architectural walk.

If you’re heading there for a winter getaway, be sure to book ahead as accommodations are limited this time of year.

Long Point Sand Spit, Ontario

While the words “sand” and “spit” may bring up memories of golf misadventures, the area is actually a wildlife reserve and UN-recognized biosphere, not to mention the longest freshwater sand pit in the world. This sandy peninsula stretches 40 kilometres into Lake Erie, and it’s a popular resting spot for migrating birds — over 300 species of them, in fact. The moderating effects of the lake provide a perfect habitat for many species of flora and fauna, some of which are endangered, and make this an ideal place for wildlife watching.

In addition to the 78 camping sites with many amenities, there are day-use areas with beach facilities for a family picnic. Hike the beaches or head inland to hit the trails. If you’ve ever considered scuba diving, you can catch a glimpse of marine history with the roughly 200 shipwrecks nearby.

Bay of Fundy, Atlantic Canada

Here the view is always changing. Each day, 100 billion tonnes of water flows in and out of the bay with the tides, revealing sea beds and causing phenomena such as tidal bores, rapids, and horizontal and vertical tide effects. There are many places along the bay to visit, each with their own attractions and activities. For example, take in a whale watching tour on the Nova Scotia side, or explore the dramatic formations at Hopewell Rocks in New Brunswick.

The region is also a hotspot for foodies. In addition to the variety of fresh seafood, keep your eyes open for seasonal favourites like blueberries, maple products and wine from the local vineyards.

Dinosaur Provincial Park, Alberta

Voted as the top choice, Dinosaur Provincial Park will go on to be Canada’s representative in the next stages of the N7W competition. It’s not hard to see why: its badlands topography of hoodoos, hills and valleys provides a landscape you won’t see in too many places, and there are actually three distinct habitats in the park that support a variety of plants and animals, like the famed Cottonwood trees, cacti and prairie bushes.

It’s also a great destination for the dinosaur enthusiasts in the family. Over 150 skeletons have been unearthed in the region in addition to “bone beds” and other fossils. Interpretative tours and activities are always a hit with visitors, but you can hike the trails on your own with your camera in tow. (The park website even provides a list of expert photography tips).

Experts recommend planning a stay of least two days to fully explore the park — after all, it was 75 million years in the making — and another full day to visit the Royal Tyrrell Museum of Palaeontology in Drumheller.

Niagara Falls, Ontario and New York

While each country is only allowed one entrant, there’s room for wonders that cross borders, like Niagara Falls. While we’re likely familiar with what the Canadian side has to offer — such as the Journey Behind the Falls, lights and fireworks displays and winery tours — there’s much to see and do state-side as well.

For example, hike through Niagara Falls State Park, or see the American Falls from the bottom with a tour into the Cave of Winds. Get a unique vantage point on the falls and rapids from Luna Island or Goat Island. The U.S. side also has a casino in addition to local museums.

You don’t need to wait until spring to go. Chilly but beautiful ice formations and natural phenomena like the Ice Bridge are a draw for winter sight-seers, as are winter packages for families.

For information on the American Falls, visit http://www.niagara-usa.com/ .

Lake Superior, Ontario, Minnesota, Wisconsin and Michigan

The second cross-border finalist has plenty of options for outdoor enthusiast. Surface-wise, it’s the largest fresh water lake in the world and it’s lined with 2726 miles of beaches, cliffs and shorelines. There are dozens of cities and towns to visit on both sides of the border, each offering their own combination of events and attractions. Getting out on the water is a must-do activity, whether it’s a boat tour, fishing or kayaking.

Travellers wanting to “see it all” can embark on the ambitious 1300-mile Lake Superior Circle Tour by highway. You’ll enjoy a combination of scenery, history, shopping and outdoor activities in cities like Thunder Bay, Two Harbours, Madeline Island, Sault Ste Marie and Harbour Springs. The North of Superior Tourism Region offers a free Adventure Guide for the Circle Tour — which you can complete all at once, or in stages if you prefer.

What’s next?

Voting in the New 7 Wonders of Natures continues. If the top sites get appropriate funding and sponsorship, they’ll move on in the competition. The current phase of voting will whittle down the list of 261 to a short list of 21 candidates announced this coming July. Voting for the final seven will continue into 2011 when the winners will be announced.

To participate in the contest, visit www.new7wonders.com.

These places were officially nominated for the contest, but we Canadians know there’s much more to see in our diverse country like the Rocky Mountains, Thousand Islands and the Arctic to name a few. Tell us about your favourite scenic spot in the comments.

Photo ©iStockphoto.com/ Karen Massier

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If you’re planning to shed some pounds, you can stop fussing over which diet works best.

Atkins? South Beach? Or how about the Flat Belly Diet? If you’re planning to shed some pounds, you can stop fussing over which diet works best, according to a study published in the New England Journal of Medicine.

Researchers at the Harvard School of Public Health randomly assigned 800 overweight people to four different diets with varying ratios of fat, carbohydrates and protein, then measured their weight loss at six months and two years.

Guess what? All the diets produced the same amount of weight loss. They were all based on cutting 750 calories from each dieter’s daily caloric needs, in addition to 90 minutes a week of exercise. No matter which regimen they chose, dieters who completed their programmes lost an average of 13 pounds in six months and kept off 9 pounds after 2 years.

The researchers say the key is picking a diet you like enough to stick to. But there’s no need to measure carbs or fats or protein. To see results, all you have to count are calories.

If there is magic to be had, it’s in motivation. The study found that rather than the ratios of fats to proteins, it was other factors, most notably counselling sessions, that affected dieting success. People who attended sessions lost more weight than those who didn’t, he says.

Photo ©iStockphoto.com/ Mena Trott

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About The Zoomer Report

Libby Znaimer, a prominent Canadian journalist specializing in business, politics, and lifestyle issues, is producer and host of The Zoomer Report, a special feature on topics of interest to baby boomers and the 50+. It covers everything from health and wealth to leisure and volunteerism, from the special vantage point of the generation that has changed society in its wake.

Ms. Znaimer is also Vice-President of News and Information for Classical 96.3FM and AM740. Her first book, “In Cancerland – Living Well Is The Best Revenge” – was published in October 2007 by Key Porter.

Article By: Libby Znaimer

Sugar and your appetite: Glucose appears to quell hunger, and fructose seems to ramp it up.

Sugar is sugar, right? Maybe not. Turns out that there is one type of sweetener that helps fill you up, while another leaves you craving more.

The two sugars in question are glucose and fructose. Glucose appears to quell hunger, and fructose seems to ramp it up.

Researchers say the sugars may affect your appetite differently because of the unique ways in which they affect an important appetite-suppressing molecule in the brain.

There’s no problem with the quantities found in fresh fruit. But to avoid the hunger-stimulating effects of fructose, the Oprah doctors Oz and Roizen recommend kicking high-fructose corn sweeteners out of the diet as much as possible. That can be tricky because they’re ubiquitous in processed foods. This stuff is added to soda, commercial sweets, and baked goods, as well as foods that don’t even seem sweet, like ketchup and salad dressing.

The doctors advise saying no to soda and other sweetened drinks, as well as commercial baked goods. And read the label. You’ll find high fructose corn sweeteners in many breads, sweetened yogurts, and condiments. Buy only the brands without them — or those that don’t have them in the first five ingredients.

Photo ©iStockphoto.com/ Joe Biafore

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About The Zoomer Report

Libby Znaimer, a prominent Canadian journalist specializing in business, politics, and lifestyle issues, is producer and host of The Zoomer Report, a special feature on topics of interest to baby boomers and the 50+. It covers everything from health and wealth to leisure and volunteerism, from the special vantage point of the generation that has changed society in its wake.

Ms. Znaimer is also Vice-President of News and Information for Classical 96.3FM and AM740. Her first book, “In Cancerland – Living Well Is The Best Revenge” – was published in October 2007 by Key Porter.

Fight forgetting. A change in lifestyle may help to protect your brain from middle age memory problems.

It seems to be a catch-all phrase: “Forget about it.”

Well, no problem there. Where are the car keys? Or for that matter, the parked car? That wonderful book you read last week, what was it called again? You know you walked into the kitchen for a reason, but what was it? All forgotten, at least momentarily.

Like the need for reading glasses, sudden blanking or forgetfulness often strikes otherwise high-functioning people in their forties and fifties (and yes, sometimes as early as their mid-thirties; it is thought memory loss actually begins in the 20s).

Memory lapses, such as suddenly blocking a neighbour’s or colleague’s name or forgetting a social engagement, are not only embarrassing, but can cause considerable anxiety. Once you start having trouble concentrating or remembering things, is this a portent of even worse things to come, i.e.… Alzheimer’s disease?

Not necessarily, according to experts. Increasingly, scientists are finding that for the most part, memory problems encountered in midlife may not be predictive of the progressive degeneration that leads to dementia. Instead, the loss of mental acuity may simply reflect the symptoms of an aging brain.

The brain, as it ages, may gradually lose the material it needs for one region to communicate effectively with another region, according to a study at Harvard University. The study, published in Neuron, suggests this slowly undermines sophisticated “higher” cognitive functions such as memory and learning.

Normal, but not acceptable
Just because a certain amount of age-related forgetfulness may be ‘normal’, is it acceptable, or perhaps more importantly, inevitable?

Not by a long shot according to Cathryn Jakobson Ramin, author of Carved in Sand: When Attention Fails and Memory Fades in Midlife (HarperCollins).

“Two hundred years ago, if we aged ‘normally’ – that is, according to our biological destiny – forgetfulness wouldn’t be an issue at forty-five or fifty: Most of us would be in our graves,” she writes. “Medicine constantly redefines what is normal in terms of physiological aging.

“We get new knees and new hips. We take drugs to control our blood pressure. We don’t give up reading when our fading vision demands we hold a newspaper at arm’s length. Instead we build ourselves an arsenal of reading glasses and scatter them all over the house and office, in case we forget where they are.”

Fighting forgetfulness
So what sort of arsenal can we build up to fight forgetfulness?

It’s a question that Ramin, a 40-something veteran journalist who was herself experiencing memory problems, sought to answer. Over the course of a three year quest for a more agile brain, she underwent 10 “interventions” meant to enhance her cognitive function. These interventions, detailed in her book, involved consultations with top experts in the fields of sleep, stress, traumatic brain injury, hormones, genetics and dementia, as well as specialists in nutrition, cognitive psychology and the growing field of drug-based cognitive enhancement.

Among other treatments, her quest found her adopting a brain-friendly diet including intensive vitamin supplements, taking up mental and physical aerobics in the form of salsa dancing, and after receiving a prescription, trying several drugs including Adderall and Provigil, both used to treat Attention Deficient Disorder (ADD).

As a result of her research, Ramin reports that she was functioning at a much higher cognitive level. “I know the fog has lifted,” Ramin says. “In time, I got my mojo back – ideas meshed, names made themselves readily available and words flew from my brain to my fingers to the monitor screen. Slowly, I worked my way back to a mind I could trust.”

Genetics only a small part
Genetics only play a small part in determining who will develop Alzheimer’s and there are things you can do to improve your chances of spending the final third of your life in excellent cognitive condition, Ramin says.

Not surprisingly, sleep, diet, exercise and stress management seem to play a key role in maintaining brain health. It’s advice we’ve all heard before, but it can affect not only your physical well-being, but your cognitive health as well:

– Get 8 hours of sleep.
- Manage both short-term and long-term stress.
- Drink alcohol only in moderation.
- Engage in daily mental and physical exercise. (Consider activities that engage both simultaneously such as ballroom dancing.)
- Don’t smoke.
- Eat a diet rich in antioxidants, essential fatty acids, B vitamins and magnesium. (Ramin also suggest spices like curcumin — the yellow pigment found in turmeric — and cinnamon.)
- Be cautious of neurotoxins such as methylmercury found in some seafood.

Other ways to keep your brain healthy
Keeping blood cholesterol under control is good for your heart, but it could also be important for cognitive health as it might have an effect on rising levels of brain cholesterol, which could in turn lead to the production of a toxic protein that attacks the brain.

And while hormone therapy can be detrimental for women too many years past menopause or at risk for certain diseases, it has begun to get attention for its possible role in protecting the brain. In her book, Ramin quotes Stanford neuroscientist Robert Sapolosky: “It’s overwhelmingly clear in the literature,” he says, “that estrogen is critical in terms of keeping neurons from becoming dysfunctional and dying.”

Ramin also spent the better part of five years researching vitamins and supplements that enhance mental acuity. “In order to keep your marbles, you need plenty of antioxidants, essential fatty acids, B vitamins and magnesium in your diet,” she says. “Unless you’re a grazing animal, it’s highly unlikely that you can obtain all the antioxidants you need exclusively from the food you eat.”

When looking for a good multi-purpose vitamin, be sure it is rich in Vitamin B, Ramin says. “Put your vitamin through the folate test—if the label lists 400 micrograms of folate, it’s likely to be a good one,” she adds.

On the Web
For more information, visit www.carvedinsand.com

Photo ©iStockphoto.com/ Kirill Zdorov

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What’s in your pantry? These super spices and healthy herbs add a dash of flavour – and good health – to your favourite foods.

Herbs and spices are about more than turning a bland dish into a culinary feat: they also add a dash of healthy benefits to your food. Did you know, for example, that there are as many antioxidants in one teaspoon of cinnamon as a full cup of pomegranate juice or ½ cup of blueberries?

Antioxidants and other phytochemical substances are thought to play a role in preventing a range of chronic health problems including cancer, Alzheimer’s disease, and cardiovascular conditions, according to the Mayo Clinic. Herbs and spices also provide a tasty substitute for salt for those looking to decrease their intake of sodium. (See Cut salt, cut heart risk.)

A surprising source of antioxidants

Allspice, cloves, cinnamon, ginger, oregano, sage, thyme and turmeric powders are all high in antioxidants. Studies have shown that these plant chemicals not only boost brainpower, but they help to prevent cancer and heart disease.

Garlic, rosemary, saffron, and turmeric also have anti-cancer properties. Tumeric, as well as cinnamon and fenugreek, may help to lower blood sugar in people with diabetes.

Ginger, also packed with antioxidants, has long been used as a natural remedy for nausea, migraines, arthritis and motion sickness.

Red Pepper turns up the heat of your food — and the hotter the pepper, the more of the active ingredient capsaicin (and antioxidants) it contains. Cayenne or ground red pepper are richest in beneficial antioxidants, but all red peppers – including chili powder and the milder paprika – are surprisingly good sources of antioxidants. And even in its milder forms, red pepper can also help with weight loss since capsaicin is thought to boost metabolism and control the appetite.

Add more spice to your life

Here are some easy tips to incorporate more of these ’super spices’ into your diet.

– Perk up your morning coffee by sprinkling ½ teaspoon of cinnamon over ground coffee before brewing.

– Tomato soup need not be dull – give this staple new life with a dash of yellow curry powder.

– Brew a pot of fresh ginger tea – or add ground ginger to Lemonade during the summer months for a refreshing drink.

– For a twist on the traditional grilled cheese sandwich, prepare it with sliced mozzarella cheese, tomato and oregano leaves.

– Stir crushed rosemary leaves, garlic and black pepper into mashed potatoes.

– Add a dash of paprika to store-bought or homemade hummus or guacamole. Or if you’re looking for more kick, stir in some crushed red pepper.

– Want the benefits of chili peppers, but find they’re just too hot for your taste? Look for body crèmes formulated with, yes, red peppers. (Capsaicin is also thought to help reduce arthritis.)

Both fresh and dried herbs have healthy perks. For dried herbs and spices, however, keep in mind they lose their potency over time (most experts give them a year or two). Store dried herbs and spices in tightly sealed containers away from heat and humidity. And if they’re in glass jars, store them in a dark cabinet or pantry because light can cause them to lose their potency.

How antioxidant-rich are the herbs and spices in your pantry? Click here to find out.

Sources: The Mayo Clinic; CNN: SpicesForHealth.com.

Photo ©iStockphoto.com/ Georgina Palmer

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Article By: Elizabeth Rogers, 50plus.com

Trying to lose weight and get in shape? These five mistakes could be holding you back.

It sounds simple: obtain and maintain a healthy weight, exercise often and eat right… but heeding this important advice is much harder than we think. Despite our best efforts, a slip-up here or there can seriously sabotage our goals. Here are some common mistakes that could be getting in the way:

Mistake 1: Not doing the math

What do healthy finances and a healthy lifestyle have in common? If you want to avoid trouble, you have to live within your means. Imagine trying to save money and pay down debt when you have no idea what your income is or how much you’re spending. Tracking spending habits and setting up a budget seem like logical first steps, but they’re often something we fail to do when it comes to diet and exercise.

If you want to lose weight, you have to regularly burn more than you eat. The problem is that most people don’t have an accurate idea of how many calories they are consuming versus how much they are expending. A good place to start is to figure out what your daily calorie intake needs are based on your weight, gender and age, and then subtract 200. Think of it as your “calorie allowance” and adjust your meal plans accordingly.

How can you get a better idea of how much you’re consuming? Paying attention to nutrition labels is just the first step — portion size is often the culprit. Diet experts like Judith S. Beck recommend measuring your food so you can get an accurate idea of what a serving looks like. That means getting out the measuring cups and buying a set of digital scales and using them, for every meal. (At least for a little while — soon you’ll be able to “eyeball” portion sizes). Learn what a serving of meat or bread looks like, and how much butter or salad dressing you should be using. The amounts may surprise you.

On the fitness side, it’s also important to understand how many calories a workout actually burns. Forget the numbers on the digital display — experts warn they’re often not accurate. Online tools and charts like the Mayo Clinic’s Calorie Counter can help you “ball park” how much your daily activities really add up to.
Also, make sure to check out how many calories your workout actually burns off. For example, a brisk, hour-long walk only burns about 200 calories, not the 400-500 people often think. If you want to burn off a hamburger or a rich dessert, you’ll need to triple that amount just to break even.

Another big no-no: Taking a break on weekends. It’s okay to enjoy a treat, but “being good” isn’t something you should just do during the week. Skipping your exercise sessions and having a dietary free-for-all is going to undermine all of the progress you made during the week. Your body doesn’t like those ups and downs, and may end up storing those extra calories instead. In order to work, any budget has to be consistent.

Mistake 2: Ignoring what you drink

It isn’t just food we need to worry about. While we’re working, socializing or relaxing we may be sipping away more calories than we realize — especially during the hot summer months when we take in more fluids. If you’re paying close attention to the numbers, everything that passes through your lips has to figure into the calculations.

For instance, if you drink three cups of coffee with cream and sugar each day (that’s 225 calories), you’ve already undone all the calorie-burning benefits gained from a moderate exercise session. Frozen coffee and tea drinks can range from a “modest” 150 calories to a whopping 650 calories and 30 grams of fat.

Fruit juices, though healthier than soda and sugary drinks, can also pile on the calories. Worse yet, an evening of alcoholic beverages can net as many 300 – 600 calories alone.

So what should you drink? Water, and lots of it — especially when you’re “mindlessly” drinking in front of the computer or TV.

That’s not to say you shouldn’t enjoy a liquid treat, but keep it in moderation. Drink a glass of water before anything else to quench your thirst, and keep drinking water alongside your other beverages too. Skip the sports drinks and vitamin-enhanced waters — unless you’re a professional athlete you don’t need the sugar. If you want some flavour, try plain herbal teas (hot or iced). Without sweeteners, they have little or no calories. A squeeze of lemon or a sprig of mint can also do the trick. (For more information, see Drinks that pack on the pounds).

Mistake 3: Focusing on cardio

Bad news: We start to lose muscle after the age of 30, and we’ll lose roughly one third of our muscle mass between the ages of 50 and 80 if we fall prey to inactivity. Cardiovascular exercises are important, but the heart isn’t the only muscle that needs attention.

There are good reasons why health experts recommend we include strength training and flexibility exercises as part of a balanced fitness routine. First of all, strong, flexible muscles will help prevent injury. It’s not just strains and sprains we should aim to avoid but also falls and fractures. Strength training will help improve balance, increase flexibility and support the bones, joints and tendons.

Building muscle is also important for weight loss. Why? It will give your metabolism a boost. Replacing fat with muscle means your body will run more efficiently and burn more calories (even when you’re resting).

And perhaps the best benefit of all: Strength and energy are great motivators. When you feel better, you’ll be able to do more and you’ll want to do more.

Mistake 4: Getting sloppy

When it comes to fitness, it’s all about form. It’s essential to make sure you’re doing an exercise properly to get the full benefits and to avoid injuries that will set you back. According to health experts, here are some common mistakes we make:

- Letting fitness machines do the work. We lean on them, slouch, and grip the handles instead of moving our arms.

- Not using the right muscles. If you’re not following the right form, chances are you’re not working the right muscles. Abdominal exercises are especially prone to error as people tend to use their back, neck and head to do the work instead of their abs. In order to solve this problem, we need to focus on the exercise and pay attention to what we’re feeling.

- Rushing through exercises. Take your time when working your muscles to give them a full workout (and to avoid an injury). Proper form and breathing should never be rushed, and slow, controlled movements will provide the full effect.

- Not adjusting the equipment. If you’re using weight lifting equipment, you’ll need to set it up properly to suit your body size and strength. Machines that aren’t adjusted properly won’t give you a full range of motion in your exercises and can place unnecessary stress on your joints.

- Using old exercises. It’s time to learn some new tricks. A lot of the exercises we learned years ago have been updated or replaced with more efficient and effective ones.

How can you avoid the problems? Take a class or arrange some time with a personal trainer to learn the right moves. Don’t be self-conscious — the whole point is to have an expert on hand to correct your posture and movements while you’re still learning.

A watchful eye is especially important if you have health concerns or previous injuries. Experts recommend talking to your doctor before embarking on any new exercise program, and a physiotherapist can also help you get on the right track.

Mistake 5: Giving into guilt

You had to eat that generous helping of pie because your mother-in-law made it from scratch. You had to skip the gym because you needed to work late or rush home to spend time with the family. You had to have that second portion because it would have been rude or awkward to say no, and you didn’t want to be a bad guest.

Emotions can wreck havoc on our plans, and it’s hard to say no to people who are close to us. We’re encouraged to put family and work first rather than our own personal needs, so exercise isn’t often high on our list of priorities. Furthermore, our society equates food with fun, and being a good host means feeding your guests well. As a guest, it’s hard to resist the temptation even without interpersonal dynamics at play.

In her latest book, The Complete Beck Diet for Life, Beck recommends some ways around these sticky situations. Communication is key. Let your family know about your diet and fitness goals so they understand where you’re coming from and support your decisions. If they know your goals, they’re less likely to be offended when you turn down a tasty tidbit or want to get out for some exercise.

However, some people may not be so understanding. Beck recommends to prepare some gentle ways of saying no beforehand if you’re headed to a gathering where you know you’ll be accosted by a well-meaning friend or family member. Be prepared to politely handle some persistence on their part too.

And sometimes you just have to risk hurting someone’s feelings. However, Beck warns not to worry — the disappointment a friend or family member may feel won’t last that long. Instead, people should focus on their long-term goals rather than someone else’s short-term emotions.

Overall, diet and exercise aren’t easy — so why add to the effort with mistakes that can easily be avoided? The investment of a little extra time and energy at the outset will pay off in the long run.

Additional sources: WebMD, MedineNet.com

Photo ©iStockphoto.com/ Pidjoe

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Article By: Elizabeth Rogers, 50plus.com

Looking for great gift ideas? Check out these must-have items for the outdoor chef.

It doesn’t matter if it’s meat, fruit or vegetables — as long it’s hot off the grill, we’re happy.

When it comes to outfitting our “outdoor kitchens”, there are plenty of gadgets and tools on the market to make the job easier (and tastier too!) If you’re shopping for a special someone in your life (or looking to treat yourself) here are some ideas you won’t want to pass up:

Basting bottle. Keep your hands at a safe distance while basting your meat, or use it to oil your grill. The Silicone Tip Basting Bottle ($4.99, Canadian Tire) has a heat-resistant, removable head and bottle with measuring gradations. Simply fill it with your favourite oil or marinade and rub-a-dub-dub!

Steak buttons. They’re small versions of meat thermometers designed to let you cook steaks to order. How small are they? The Button Grilling Thermometer ($6.50) from Lee Valley has a face that’s only one inch in diameter. Don’t worry, it’s still big enough for the only measurements you need — rare, medium and well done.

Digital BBQ thermometer. Need to keep a close eye on the temperature of your grill but you’ve got food cooking in the house or guests to attend to? These handy gadgets give you precise measurements — and you don’t even have to be nearby. The Digital Remote BBQ Thermometer ($29.99, Canadian Tire) and Oregon Scientific Wireless BBQ Thermometer let you program the right level of “doneness” for meat, and you can check the status of your dinner from up to 100 feet away.

Corn holders. Be ready for corn on the cob season! When it comes to holders, look for something that’s sturdy and easy to clean (especially if they can go in the dishwasher). Try the Corn Forks from Lee Valley, for example ($7.50 per dozen).

Marinade injector. Get your marinade right into the meat with one of these syringe-like tools. The Monster marinade injector ($7.99, Canadian Tire) or the Gourmet Marinade Injector ($26.18, Home Depot) both have twelve holes to evenly distribute marinade, and you can throw them in the dishwasher when you’re done.

Beer can (and chicken) holder. Believe it or not, a can of your favourite brew adds some wonderful flavour to a roasted chicken. However, getting them both to stay upright can be a bit of a trick. An inexpensive holder like the Beer Can Chicken Roaster ($9.99, Canadian Tire) holds the can in place and keeps the chicken standing tall — all while collecting the juices to add more flavour.

Fuel indicator. If you’ve ever run out of gas in the middle of entertaining, you’ll appreciate the Propane Genius Gas Level Indicator ($17.99, Home Depot). The indicator attaches to your tank and warns you with a beep when you’re down to two hours of cooking time left in the tank. (When it’s not in use, the magnet will attach to your fridge too).

Handle light . The party doesn’t have to stop once the sun starts to go down. Use an attachable and adjustable light like the Universal LED Q-Lite Handle Light ($21.99) or Weber Grill Out Handle Light($39.99) to keep on eye on your grub. Most models use LED lights so they’re long-lasting, and they’re heat- and water-proof as well.

Pizza pan. The BBQ baking pan ($24.99, Home Depot) may just be the ideal pan for a perfectly grilled pizza (even if it comes from the freezer). The perforated pan allows air to circulate to ensure even cooking, and the solid bottom prevents burning and mess.

Barbeque mitt. What’s unique about this specially-designed BBQ Mitt from Pampered Chef ($27.00) is its split finger design. The mitt looks like it’s made for someone with extra digits, but it’s handy for grasping barbeque tools while keeping hands safe and protected.

Extra-large flippers. Sometimes you just need a bigger tool. The Fish Turner ($29.99, Home Depot) has a seven-inch wide head to make turning whole fish, fillets or steaks a snap. In contrast, the Weber Large Turner (also $29.99) has an extra-long head instead. Both tools will come in handy in the kitchen too for casseroles or grilled sandwiches.

Vegetable basket. We’re always told to eat more vegetables — and they’re certainly tempting when they come from the grill. A good container like the Weber Vegetable Basket ($34.99, Home Depot) is a must-have item for any outdoor chef. (You can also use it as a wok for diced meats too).

Barbeque tool sets. What could be better than all the tools you need to serve up a delicious meal? A case that neatly stores all of them together. There are a variety of kits on the market ranging from $40 – $60 that include the basics like a spatula, fork, tongs, brush, skewers and corn holders. (For an example, see the Centro Stainless Steel BBQ Tool Set from Canadian Tire). The best part? They’re easy to pack and take along to the park, cottage or camping.

Flavourizer bars. Don’t lose the extra flavour along with the drippings. These long, trough-like bars sit on your grill to catch the drippings from your meat — allowing those tasty juices to re-circulate into the air to infuse your burgers and steaks. You can find these handy tools from retailers who sell grills — just make sure to get the correct ones for your model or buy a “universal” version. Prices can range from $40 to $120, depending on the number of bars in the set and the material from which they are made. (See Home Depot for examples).

Outdoor prep centres. You’ve moved your living room outdoors for the summer — but you’re still running back and forth to the kitchen to chop, cut and clean. These units turn your patio into an outdoor kitchen with a sink (complete with plumbing hook-up), cutting board, towel bar and room for other accessories or condiments. These units, like the Centro Sink and Prep Centre ($299.99) or the Outdoor Stainless Steel Kitchen Cart ($279.99), won’t come cheap, but they’re the ultimate prep station for cooks who truly want to move outdoors for the season.

Spices and mixes. Still shopping for the cook who has everything? You can’t go wrong with consumable items like seasoning mixes, marinades or steak rubs. Seasonings are available for just about everything you can put on the grill — especially for tasty vegetables and grilled fruits.

If you’re not sure what to get, opt for versatility. Dip mixes make for easy appetizers, whether it’s a creamy dip or a spicy salsa, but they can also be used in cream-based sauces. Some fruit dip mixes can also be folded into whipped cream and cream cheese to top a light summer dessert. Salad dressings can also serve double duty as marinades.

Where can you find these products? You don’t have to look very far — grocery stores carry them, but for something a little “higher end” try gift shops, kitchen stores or through companies such as Epicure Selections.

Barbeque brush. And when you’re done, how about a hand with the clean up? The Grill Daddy Pro BBQ Grilling Set (the Shopping Channel, $26.99) features a barbeque brush with a built-in water reservoir. When the water meets your warm grill, the result is a steam brush that gets the grease off your grill (without the need for harsh cleaning chemicals).

What’s your favourite BBQ tool? Share your suggestions in the comments.

Photo ©iStockphoto.com/ Ethan Myerson

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Article By: Elizabeth Rogers, 50plus.com

Don’t give in to grim — a good laugh is good for your health.

Turn off the news (at least for a while). The latest information about world events and the economy might make us better informed, but it isn’t going to make us any healthier. While “lighten up” seems to be taboo advice these days it’s exactly what we should be doing in tough times. A good laugh may just be the key to better stress management.

Why laugh? Experts who promote the healthy benefits of laughter liken it to mild exercise or an instant boost to the body as well as the mind. For example, laughter can:

- Stimulate your insides . When you laugh you draw more air into your body, meaning that your heart, lungs and muscles get a little boost from that extra oxygen. Laughing can even help digestion and promote good circulation.

- Promote a sense of well being. A good laugh revs up your body’s stress response and triggers the release of endorphins (our body’s “feel good” chemical).

- Protect against heart attack. A team of researchers at the University of Maryland found that laughter helps improve the function of blood vessels and increase blood flow — thereby helping to counteract the harmful effects of stress.

- Decrease pain. All those endorphins that get released act as natural painkillers. Researchers have found that laughter can bring temporary pain relief.

- Improve immunity. There’s a reason people say “laughter is the best medicine”: it can actually improve your immune function and resistance to disease (which we’re more susceptible to thanks to added stress).

Sometimes a good laugh finds us… but sometimes we have to help it along. Here are some ways to bring more laughter into your life:

Catch a funny flick

Sometimes pickings are slim at the theatres, but there’s more than eighty years of comedy films to choose from on video or DVD. Classic comedy films get their status for a reason: their humour lasts through the generations.

If you’re looking for a place to start, try the American Film Institute’s Top 100 Funniest Movies. The list includes favourite titles from the 1920s through to the late 1990s, and includes titles like Some Like it Hot, Bringing up Baby, Broadcast News and City Slickers. (Download the full list and see the 500 top nominees here).

Another sure bet: Borrow a movie from a friend or family member who shares your sense of humour. For more help appeasing a tight entertainment budget, get to know the video and DVD section of your library too.

Tune in to your favourite sitcom

“Situation comedies” are a genre that’s still going strong. However, you don’t have to rely on your cable schedule to get a dose of humour. Set your VCR, PVR or DVD recorder to record your favourite shows and watch them on your own time — without all the commercials.

In addition, many new and classic TV series are available on DVD. In addition to more recent hits like Friends and Frasier , you can also find fan favourites like M*A*S*H, Bewitched and I Love Lucy . Watch for Canadian content as well, like The Royal Canadian Air Farce, Little Mosque on the Prairie and Corner Gas . DVDs are also a good way to indulge a love of British comedies.

Unfortunately, in Canada we don’t have access yet to a lot of free TV content online, but you can find some clips and highlights on Youtube.com and full episodes on TV network websites. However, you don’t have to sacrifice quality to save on costs — many libraries also carry TV seasons as well.

Remember, when it comes to videos there’s truth to the axiom “the more, the merrier!” Experts note that we’re more likely to laugh out loud when we’re viewing with other people instead of watching alone.

Bookmark it

There’s a lot of funny content on the internet, and email and social media makes it easy to share. Rather than trying to search out new content every time you need a pick-me-up, take a few steps to organize the content you find so you can return to it later. For example, if someone sends you a laugh-out-loud funny email archive it in a special folder in your email program.

For online content, create a folder in your internet browser’s bookmarks for any funny websites, humour blogs or links to videos online. You can also use bookmarking sites like del.icio.us to organize and share bookmarks.

And don’t forget to share… Skip the chain letters and hoaxes and send people forwards that you know will make them smile. If you don’t want to spam your friends and family, try posting the links to a social networking or bookmarking site instead.

Subscribe to the funnies

People who read daily jokes have the right idea. Even if they aren’t knee-slapping funny, jokes and anecdotes can brighten your day a little. Finding them doesn’t require any cash or paper — there’s a variety of humour websites on the internet. Many of your favourite comics also have their own websites as well, like For Better or Worse or Overboard. You can bookmark your favourite sites, or keep your eyes out for email and RSS subscription options as well.

One caveat: Keep it clean. Humour that belittles or insults others evokes other emotions like envy, guilt and anger that counteract the benefits of a good giggle.

Escape into a book

Writers aim to move us in a variety of ways, and laughter is one of the most powerful. There are many options on the shelves, whether it’s a work of fiction, your favourite funny author (like Erma Bombeck), a memoir by your favourite comedian or a collection of interesting anecdotes (like The Darwin Awards).

If you’re at a loss for titles, start with the “humour” section of your favourite bookstore and ask staff for recommendations. (With Mother’s Day and Father’s Day coming up, humour titles make great gifts too).

For the best results, choose a reading spot where you won’t feel self-conscious letting loose with a hearty chortle. Unfortunately, quiet chuckles won’t provide the same benefits.

Join a club

Imagine getting together with a group of people each day or week just to laugh. That’s the purpose of laughter yoga, which has taken off around the word since its invention by Dr. Madan Kataria in 1995. Yoga laughter clubs or classes can now be found at a variety of venues across Canada, like yoga studios and gyms or free laughter clubs offered through community centres or groups. This is one trend you have to see in action to fully appreciate (see it in this video from the BBC).

And it doesn’t matter if the laughter is forced at first – your body won’t know if “you fake it until you make it”. Kataria notes that even going through the motions releases the chemicals that provide the benefits of laughter. (For more information, see Laughter is the best medicine).

Make a play date

Making some time for play makes sense on many levels. Not only is it good for the brain, it also helps keep our connections with family and friends strong. It’s also a great catalyst for some impromptu hilarity. Here are some ideas for adding play to your life:

- Host a games night or start a games club. There are a lot of options like cards, board games, games that involve acting or drawing and active video games. For maximum effect, choose something that gets everyone involved and encourages silliness rather than serious competition. (For entertaining tips, see Games galore).
- Play with your pets. Got a pet that loves to play? Go with that instinct. It’s hard not to laugh at the cute things animals do.

- Spend some time with youngsters. You can’t beat the energy and enthusiasm that children bring to play. Have a tea party, go to the park or play a light hearted game. Children are also a perfect excuse to read funny children’s books or to go see the latest animated film.

In addition, playing sports or games is also an effective team building exercise for the workplace, and can help boost morale.

Laugh at yourself

Some things like a job loss or personal crisis aren’t funny, but there are a lot of things in our lives we can (and should!) laugh at. “Laughing it off” is an essential part of staying positive and keeping our perspective.

Experts note that we have to stop taking ourselves quite so seriously. In many cases, we can’t change our circumstances but we can alter our reactions — if not in the moment, then after the fact. For example, the exploding spaghetti sauce incident may not have seemed funny at the time, but telling the story to your friends likely produced a chuckle or two. Sharing our stories can help us find the humour, but also provide important social bonding that’s good for the brain.

Overall, there’s still a lot of research to be done on the subject of laughter and health, but even doubters can’t deny how good a hearty laugh feels. Laughing goes hand-in-hand with many other healthy lifestyle choices like maintaining strong relationships and keeping a positive outlook.

Sources:

MayoClinic

WebMD

Photo ©iStockphoto.com/ Digital Skillet Photography

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Treat your taste buds to a selection of brews with this easy party idea.

There’s nothing like a “cold one” on a hot summer’s night, but these days our taste for beer is getting more sophisticated. With the wide variety of flavours, vintages and microbreweries on the market beer tasting is becoming as popular as wine tasting — and it’s the perfect excuse to get together with friends.

The prep work

The party can be as casual or as upscale as you like, and a patio or outdoor room makes an ideal setting. Here are the basics to get started:

- Draw up a guest list. The party shouldn’t be large — six to 10 people is a manageable number.

- Make room in your fridge or have coolers on hand to chill the beverages. Allow extra time to let the beer come to it’s ideal temperature.

- Decide on the glassware. True beer enthusiasts (and environmentalists) frown on plastic cups, but they can come in handy if you don’t have enough glasses to pour multiple samples for each guest. If you go for glassware, be sure to stick with the same size and shape each time. It’s also a good idea to have a bucket of soapy water, a place to rinse, and some dish towels on hand for a quick clean-up if needed.

- Deal with the waste. A recycling bin and garbage can are must-haves, but to prevent messy leaks (or beer being dumped in your flower pots) keep a “swill” bucket handy where people can dump out what they don’t drink.

- If you’re hosting the party outdoors, set up a special table as your “bar” where all the drinks are poured — and have a little fun decorating it too. (You may want to elect a bartender too). Arrange the seating so that samples can be easily passed around, and snacks are within easy reach.

- Print up a sheet to keep track of the samples and let your guests rate each one and make notes. If you want to make a game of it, before you start have your tasters write down their predictions for the favourite and least favourite beers, then tally the votes at the end and award prizes to the winners.

- Allow plenty of time. Aim for a full evening event to give your guests time to fully savour each selection and compare notes. Make sure to space out the tasting and take breaks so the taste buds don’t get overloaded.

- Arrange transportation ahead of time. Unlike wine, beer should be swallowed to get the full enjoyment of the flavours on the tongue. As a responsible host you’ll want to make sure everyone has a ride home for the evening, or a couch in your home they can sleep on.

The main attraction

With so many different choices out there, how do you know which to choose and how much you’ll need? Experts recommend a couple of rules of thumb:

- Choose six to 12 different kinds of beer (depending on the number of guests).

- Plan on serving three ounces of each beer per person — that’s four samples per 12 ounce bottle. A six pack of each beer is ideal so there will be some left over to enjoy later in the evening, or to divvy up among guests as a take-home treat. (Taster packs or party packs are also available too).

- Select a broad range of beers if it’s your first tasting — like a light lager, dark lager, Canadian beer, imported brand, fruit-flavoured beer, etc. If you’re up for a surprise (and a little cost-sharing), make it a “potluck”. Have every person bring a beer they’ve never had before but want to try.

- Alternatively, you can narrow the focus with a theme — like choosing beers from one brand or vintage, or opting for local breweries or microbreweries instead. Whichever option you choose, experts recommend spending a little time thinking about what order to serve the beers in. You can group by flavourings, region or colour (light to dark), for example.

- For the actual tasting follow the same steps as you would with wine: admire the colour, smell it and sip it slowly.

- Keep plenty of water on hand, and drink it often. Not only will it help to counteract the effects of the alcohol, it will also help cleanse the palate.

- It’s not necessary, but you can also read up on your choices ahead of time and print out notes for your guests.

One thing you’ll want to avoid is competition: Perfumes, cooking smells, cigarette smoke and noise can detract from the tasting.

The accompaniment

Forget the pub fare and “game night” treats. While it’s important to have snacks on hand, be sure to select items that aren’t going to interfere with or distort the unique flavours of each beer. Some safe bests include:

- Breads, crackers and plain popcorn (which help cleanse the palate between tastings).

- Fruits and cheeses (which will compliment the flavours of the beer).

- Deli meats and pates (also a good compliment).

That doesn’t mean you need to skip on the gourmet appetizers or luscious desserts — just save them for after the tasting. Healthy choices like vegetables and dip can help off-set the richer foods and calories from the beer.

For those who don’t like beer…

Of course, not everyone enjoys beer and there might even be some non-drinkers at your party too. Here’s what you can do to include them:

- Offer, but don’t pressure. Have glasses available and let your guests know they are welcome to try anything they choose. Even people who don’t like beer might be curious about a local brewery or a fruit beer.

- Have tasty alternatives available. A favourite soft drink, blended drink or non-alcoholic drink is sure to be a hit.

- Get them involved by appointing a role like tallying the votes and awarding the prizes. (After all, they’re impartial).

ON THE WEB

Still need a little help? Check out these sources for some party-planning know-how:

The Beer Store: Hosting your own beer tasting

Sally’s Place: How to Host a Beer Tasting

Beer appreciation.com: Beer Tasting Guide (pdf)

About.com: Beer Tasting and Drinking

Photo ©iStockphoto.com/ david franklin

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How much you should spend on someone else’s big day? Etiquette advice and budget-friendly tips to get you through wedding season with your finances in tact.

You’re invited to a wedding this year — or perhaps to multiple weddings — but once the initial joy wears off the numbers quickly start to add up. Even if you’re not involved with the wedding the expenses for new clothes, travel and accommodations can put a real dent in your budget.

And then there’s the often controversial question of how much you’re supposed to spend on a wedding gift. How much is enough (or too much!), and what should you know before you hit the stores?

Rules of thumb?

How much should you spend? It depends on who you ask, and there’s no shortage of opinions out there. We scanned the internet looking for solid numbers, and here are the results for Canada and the U.S.:

- The bare minimum: For co-workers, distant relatives, distant family friends and people you aren’t that close to many sources say you shouldn’t spend less than $50. However, some put the price tag a little lower ($25-$35) and some aim higher ($75).

- For relatives and friends, the recommended range is about $75-$100. (Again, some sources go $25 lower or higher).

- For close friends and close family members, the range starts at $100 and can top out at $150 – $200.

- Parents of the bride and groom, siblings and members of the bridal party may be “expected” to pay more, but most sources won’t give specific numbers as contributions to the wedding itself need to be factored in.

Remember, these numbers are per person . If you’re bringing a spouse or a date the expectation is that both people contribute and buy a gift that’s roughly double the price for a single person. What about kids? Some sources say you should spend more on a gift if you’re bringing them along too.

What about that common trick of gauging your gift at the price of the meal? Bad idea, say etiquette experts. While the wedding gift has become a social obligation, it’s important to remember that bringing a gift to any occasion is a voluntary act that expresses affection and joy. It’s bad manners for the host to expect any gift at all let alone one that covers “the price of admission”.

In addition, guests shouldn’t feel they have to shell out big bucks for couples who have the means to hold a large, lavish wedding or get married in a large city like Toronto or Vancouver. In fact, some guests take the opposite approach and spend a little more on smaller weddings because their travel and accommodation costs are lower, and they feel that less well-off couples could use a little extra help.

So what’s a more realistic measure? Forget the numbers. Instead, consider your relationship with the couple and your financial situation. The Wedding Channel advises that the only rule of thumb is to avoid spending more than you can afford. (After all, how would you feel if someone spent more than you knew they could afford on a gift for you?) The Emily Post Institute says there’s no rule for spending, and it should be up to guests to decide for themselves. Affection and budget are the only guides you need.

The bottom line: It’s up to you to decide how much you want to, and can afford to, spend on a gift. When it comes to proper etiquette, the onus is on the hosts to be gracious and grateful recipients.

“I dos” for the gift-giver

So how can you choose the perfect gift while staying within your means? Here are some tips to stretch your gift-giving dollars:

- Set a budget to avoid over-spending. How many weddings are you attending this year? Will you be invited to other gift-giving events like bridal showers as well? Do you plan to send a gift even if you’re not attending? A good place to start is to estimate your total costs and draw up a reasonable budget accordingly. For instance, if you’re invited to two showers in addition to the wedding, divide your gift-giving budget among these events rather than spending a large amount each time.

- Start a savings plan. Once you’ve got an idea of how cash you’ll need, start setting aside money each week or month (or each pay cheque) to help spread out the costs. You likely won’t earn much interest on your accumulating total, but you can avoid paying interest on your credit card later on.

- Stick to the registry… or not? Despite what you may have read, you’re under no obligation to stick to the registry. (It’s not a list of demands — it’s there for your convenience). The ideas can provide a good guideline, but you don’t have to buy those exact items at the prices listed. Look for similar items that are comparable in quality but lower in price, or comparison shop with other stores to get the best deal.

Note: Make sure to check off the item on the registry even if you don’t buy it at the listed store. That way the bride and groom won’t get duplicate gifts.

- Do your homework. Impulse buying can be your worst enemy. Take the time to do a little research and compare prices between stores. Read product reviews to see what others are saying about the products, and check out sources that test and evaluate products, like Consumer Reports .

- Watch the flyers. Once you’ve got a few ideas in mind start watching the flyers. The bride and groom won’t know you hit a 20 percent off sale or used a discount coupon. (Hint: Check out online flyer websites if you don’t get them in your mailbox — see Click your way to savings for details).

- Sign up for promotions. While you’re looking at the online registry see if the store has an email list you can join to keep you informed about upcoming sales, promotions and coupons.

- Cash in on loyalty programs (with caution). If applicable, you can use rewards points to help defray the costs. But use this tip with caution — find out what happens if the bride and groom want to return the gift because a cash refund or store credit may not be possible.

- Get together. Did the pricy items on the registry make you cringe? Chip in with friends and relatives and split the cost. Couples often ask for big-ticket items in the hopes that people will go together on a gift — not spend big bucks.

Another gift idea that everyone can contribute to is a gift basket. Pick up a basket at your local craft store (with a discount coupon, of course), line it with tea towels and fill it with useful items. (You can even throw in a few free samples or re-gifted items if you’re careful).

- Buy quality. Wedding gifts don’t have to be expensive, but they should never be cheap. Spend the money on good quality items that will last throughout the years. Also, avoid trendy colours and bold patterns that aren’t to everyone’s taste — the bride and groom may not like them, and they’ll inevitably end up looking dated.

- Save on shipping. Contrary to popular belief, you don’t have to take the gift to the reception. Many registries now offer a service where the store reserves or ships the item to a location designated by the bride and groom. The happy couple can pick it up at their convenience, and you don’t have to pay shipping charges or risk damage.

- Make a gift. If you’ve got the talent and the time, you can often produce a nice gift for the cost of materials. But be forewarned: Not everyone appreciates the hard work that goes into a hand-crafted gift. Check with the family or the couple before you start to make sure it’s appropriate — and to get some feedback on the specifications (like size, colour, etc).

- Defer the cost? You can buy some time (and room in your budget) by giving the gift after the wedding. Some sources say you have up to a year following the big event to give a gift, but beware that with conveniences like gift cards and online shopping your window of opportunity may now be as little as three months.

If you plan to defer the gift, protect your reputation by letting the couple know it will be coming at a later date. That way you won’t seem forgetful or remiss — or that you were pressured into giving a gift after the fact.

- When in doubt, ask. Some people feel it’s taboo to mention gifts or registries in the invitations, or ask for cash or gift cards. Just because the information isn’t there doesn’t mean you can’t find out. Talk to the bride and groom’s parents and the bridal party if you have questions or need some hints. (That’s part of their jobs as attendants). Wedding websites can provide this information too — but you may need the link and a password to get in.

There’s no magic formula for choosing the perfect gift. Despite your best intentions you can’t control how a gift will be viewed, if or how it will be used or if it will end up being returned. The point is that you acknowledge your loved one’s big event. It may sound trite, but it really is the thought that counts.

Sources: The Emily Post Institute, TheKnot.com, TheWeddingChannel.com, Miss Manner’s columns, wedding-related forums

Photo ©iStockphoto.com/ Danny Hooks

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