The Llorona, Omen of Death
retold by
S. E. Schlosser
They say that the Llorona was once a poor young girl who loved a rich nobleman, and together they had three children. The girl wished to marry the nobleman, but he refused her. He told her that he might have considered marrying her if she had not born the three out-of-wedlock children, which he considered a disgrace. The girl was determined to have the nobleman for her own, so she drowned her children to prove her love to him. But still he would have none of her and married another. Mad with grief, the girl walked along the river, weeping and calling for her children. But they were gone. So she drowned herself. For her crime, her spirit was condemned to wander the waterways, weeping and searching for her children until the end of time. It was said that whenever the wailing woman appears, someone will die.
Now I have heard that one night, two young men were out driving in their car one summer night with the windows down when they heard a terrible wail. It sounded like the desperate cry of a baby or perhaps an injured tom-cat. Beside the road, a white mist began to gather. It moved in front of a grove of palm trees and became the figure of a lovely young girl dressed all in white. Long dark hair hung loose down her back. She began to weep and wring her hands in agony, and the men realized that they were seeing the ghost of the Llorona. The driver gunned the engine and they drove away as fast as they could. The glowing figure of the Llorona remained visible in the rear-view mirror until the car turned the corner.
The men were upset by the vision, afraid that the rumors about her might be true. But nothing happened to them the rest of that night. After a few drinks to calm themselves, they were able to laugh away the incident. And in the golden light of the next morning, the young men decided they had imagined the whole thing.
The night after the ghost sighting, the two men were riding home passed the place where they had seen the Llorona when their car spun out of control. The automobile hit a tree in the palm grove where the Llorona had appeared the previous night, and both men were killed instantly.
Thursday, October 29, 2009
Tuesday, October 27, 2009
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Monday, October 19, 2009
Will Power and Self-Discipline
Will Power and Self-Discipline
Sometimes, you wish to go for a walk, knowing how good it is for your health and how wonderful you feel afterwards, yet, you feel too lazy, and prefer to watch TV instead. You might be aware of the fact that you need to change your eating habits or stop smoking, yet, you don't have the inner power and persistence to change these habits.
Does this sound familiar? How many times have you said, "I wish I had will power and self discipline"? How many times have you started to do something, only to quit after a short while? We all have had experiences like these.
Everyone possesses some addictions or habits they wish they could overcome, such as smoking, excessive eating, laziness, procrastination or lack of assertiveness. To overcome these habits or addictions, one needs to have will power and self discipline. They make a great difference in everyone's life, and bring inner strength, self mastery and decisiveness.
Definitions of Will Power and Self Discipline
Will power is the ability to overcome laziness and procrastination. It is the ability to control or reject unnecessary or harmful impulses. It is the ability to arrive to a decision and follow it with perseverance until its successful accomplishment. It is the inner power that overcomes the desire to indulge in unnecessary and useless habits, and the inner strength that overcomes inner emotional and mental resistance for taking action. It is one of the corner stones of success, both spiritual and material.
Self-discipline is the companion of will power. It endows with the stamina to persevere in whatever one does. It bestows the ability to withstand hardships and difficulties, whether physical, emotional or mental. It grants the ability to reject immediate satisfaction, in order to gain something better, but which requires effort and time.
Everyone has inner, unconscious, or partly conscious impulses, making them say or do things they later regret saying or doing. On many occasions people do not think before they talk or act. By developing these two powers, one becomes conscious of the inner, subconscious impulses, and gains the ability to reject them when they are not for his/her own good.
Will power and self-discipline help us to choose our behavior and reactions, instead of being ruled by them. Their possesion won't make life dull or boring. On the contrary, you will feel more powerful, in charge of yourself and your surroundings, happy and satisfied.
How many times have you felt too weak, lazy or shy to do something you wanted to do? You can gain inner strength, initiative and the ability to make decisions and follow them. Believe me, it is not difficult to develop these two powers. If you are earnest and are willing to become stronger, you will certainly succeed.
In this article you will find some exercises and techniques for developing these abilities. These simple, but effective exercises, can be performed everywhere and at any time. Go slowly and gradually, and you will see how you get stronger and your life start improving.
There is a misconception in the public mind regarding will power. It is erroneously thought to be something strenuous and difficult, and that one has to exert and tense the body and mind when expressing it. It is a completely wrong concept. This is one of the reasons why people avoid using it, though they are conscious of its benefits. They acknowledge the fact that the employment of will power in their life and affairs will greatly help them, and that they need to strengthen it, yet they do nothing about it.
Will power gets stronger by holding back and not allowing the expression of unimportant, unnecessary and unhealthy thoughts, feelings, actions and reactions. If this saved energy is not allowed expression, it is stored inside you like a battery, and it becomes available at the time of need. By practicing appropriate exercises, you develop your powers the same way, as a person who trains his/her muscles in order to strengthen them.
Developing Will Power and Self Discipline
An effective method for developing and improving these abilities is to perform certain actions or activities, which you would rather avoid doing due to laziness, procrastination, weakeness, shyness, etc. By doing something that you do not like doing or are too lazy to do, you overcome your subconscious resistance, train your mind to obey you, strengthen your inner powers and gain inner strength. Muscles get stronger by resisting the power of the barbells. Inner strength is attained by overcoming inner resistance.
Remember, strengthening one of these abilities, automatically strengthens the other one.
Here are a few exercises:
1) You are sitting in a bus or train and an old man or woman, or a pregnant lady walks in. Stand up and give up your seat even if you prefer to stay seated. Do this not just because it is polite, but because you are doing something that you are reluctant to do. In this way you are overcoming the resistance of your body, mind and feelings.
2) There are dishes in the sink that need washing, and you postpone washing them for later. Get up and wash them now. Do not let your laziness overcome you. When you know that in this way you are developing your will power, and if you are convinced of the importance of will power in your life, it will be easier for you to do whatever you have to do.
3) You come home tired from work and sit in front of the T.V. because you feel too lazy and tired to go and wash. Do not obey the desire to just sit, but go and have a shower
4) You may know your body needs some physical exercise, but instead you keep on sitting doing nothing or watching a movie. Get up and walk, run or do some other physical exercise.
5) Do you like your coffee with sugar? Then for a whole week decide to drink it without sugar. You like to drink three cups of coffee each day? For a week drink only two.
6) Sometimes, when you want to say something that is not important, decide not to say it.
7) Don't read some unimportant gossip in the newspaper, even if you want to.
8) You have a desire to eat something not too healthy. For the sake of the exercise refuse the desire.
9) If you find yourself thinking unimportant, unnecessary, negative thoughts, try to develop lack of interest in them, by thinking about their futility.
10) Overcome your laziness. Convince yourself of the importance of what is to be done. Convince your mind that you gain inner strength when you act and do things, in spite of laziness, reluctancy or senseless inner resistance.
Never say that you cannot follow the above exercises, because you certainly can. Be persistent no matter what. Motivate yourself by thinking about of the importance of performing the exercises, and the inner power and strength you will gain.
Trying to attempt too many exercises when you are still a beginner, might end in disappointment. It is better to start training yourself through easier exercises at first, and gradually increase the number and difficulty of the exercises. Practice will improve and increase your power, giving you a lot of satisfaction.
Most of these exercises can be practiced anywhere, anytime. You do not have to devote special times for them. Believe me, they are very effective. Practicing them enables you to be strong and exercise will power and self-discipline in everything you do. This power would become available whenever needed.
If you practice weight lifting, running or doing aerobics, you strengthen your body. When you need to move something heavy, you have the strength for it. By studying French each day, you will be able to talk French when you travel to France. The same thing happens with will power and self-discipline. By strengthening them, they become available whenever they are needed.
It is important to remember not to choose exercises that might affect adversely your body or health. Deny and give up what is not necessary, futile or is harmful, but not what is vital for your well being. Always use your reason and common sense, so that you do no damage to yourself.
If for the sake of an exercise, you stop doing something that you usually do, and overcome the inner resistance concerning it, you may resume doing it, if it is not harmful. For example, if you love drinking orange juice, and for the sake of an exercise you switch to drinking apple juice, after doing so for some time and after it makes no great difference to you, you may go back to drinking orange juice, if you still like it. The point here is to develop inner strength, not making life difficult for you or continue doing things you don't like to do.
Advantages of Possessing Strong Will Power and Self Discipline
You need both of them in order to rule your thoughts and to be the boss of your mind. The stronger they are, the more control you have over your thoughts, and consequently your powers of concentration get stronger.
When you are the master of your mind you enjoy inner peace and happiness. Outer events do not sway you, and circumstances have no power over your peace of mind. This might sound too unreal for you, but experience will prove to you that all the above is true.
These abilities are essential for self growth, spiritual growth and meditation. They give you control over your daily life, help you improve your habits and behavior, and they are the keys to every success.
Practice the exercises presented here earnestly and persistently, and you will go really far.
Sometimes, you wish to go for a walk, knowing how good it is for your health and how wonderful you feel afterwards, yet, you feel too lazy, and prefer to watch TV instead. You might be aware of the fact that you need to change your eating habits or stop smoking, yet, you don't have the inner power and persistence to change these habits.
Does this sound familiar? How many times have you said, "I wish I had will power and self discipline"? How many times have you started to do something, only to quit after a short while? We all have had experiences like these.
Everyone possesses some addictions or habits they wish they could overcome, such as smoking, excessive eating, laziness, procrastination or lack of assertiveness. To overcome these habits or addictions, one needs to have will power and self discipline. They make a great difference in everyone's life, and bring inner strength, self mastery and decisiveness.
Definitions of Will Power and Self Discipline
Will power is the ability to overcome laziness and procrastination. It is the ability to control or reject unnecessary or harmful impulses. It is the ability to arrive to a decision and follow it with perseverance until its successful accomplishment. It is the inner power that overcomes the desire to indulge in unnecessary and useless habits, and the inner strength that overcomes inner emotional and mental resistance for taking action. It is one of the corner stones of success, both spiritual and material.
Self-discipline is the companion of will power. It endows with the stamina to persevere in whatever one does. It bestows the ability to withstand hardships and difficulties, whether physical, emotional or mental. It grants the ability to reject immediate satisfaction, in order to gain something better, but which requires effort and time.
Everyone has inner, unconscious, or partly conscious impulses, making them say or do things they later regret saying or doing. On many occasions people do not think before they talk or act. By developing these two powers, one becomes conscious of the inner, subconscious impulses, and gains the ability to reject them when they are not for his/her own good.
Will power and self-discipline help us to choose our behavior and reactions, instead of being ruled by them. Their possesion won't make life dull or boring. On the contrary, you will feel more powerful, in charge of yourself and your surroundings, happy and satisfied.
How many times have you felt too weak, lazy or shy to do something you wanted to do? You can gain inner strength, initiative and the ability to make decisions and follow them. Believe me, it is not difficult to develop these two powers. If you are earnest and are willing to become stronger, you will certainly succeed.
In this article you will find some exercises and techniques for developing these abilities. These simple, but effective exercises, can be performed everywhere and at any time. Go slowly and gradually, and you will see how you get stronger and your life start improving.
There is a misconception in the public mind regarding will power. It is erroneously thought to be something strenuous and difficult, and that one has to exert and tense the body and mind when expressing it. It is a completely wrong concept. This is one of the reasons why people avoid using it, though they are conscious of its benefits. They acknowledge the fact that the employment of will power in their life and affairs will greatly help them, and that they need to strengthen it, yet they do nothing about it.
Will power gets stronger by holding back and not allowing the expression of unimportant, unnecessary and unhealthy thoughts, feelings, actions and reactions. If this saved energy is not allowed expression, it is stored inside you like a battery, and it becomes available at the time of need. By practicing appropriate exercises, you develop your powers the same way, as a person who trains his/her muscles in order to strengthen them.
Developing Will Power and Self Discipline
An effective method for developing and improving these abilities is to perform certain actions or activities, which you would rather avoid doing due to laziness, procrastination, weakeness, shyness, etc. By doing something that you do not like doing or are too lazy to do, you overcome your subconscious resistance, train your mind to obey you, strengthen your inner powers and gain inner strength. Muscles get stronger by resisting the power of the barbells. Inner strength is attained by overcoming inner resistance.
Remember, strengthening one of these abilities, automatically strengthens the other one.
Here are a few exercises:
1) You are sitting in a bus or train and an old man or woman, or a pregnant lady walks in. Stand up and give up your seat even if you prefer to stay seated. Do this not just because it is polite, but because you are doing something that you are reluctant to do. In this way you are overcoming the resistance of your body, mind and feelings.
2) There are dishes in the sink that need washing, and you postpone washing them for later. Get up and wash them now. Do not let your laziness overcome you. When you know that in this way you are developing your will power, and if you are convinced of the importance of will power in your life, it will be easier for you to do whatever you have to do.
3) You come home tired from work and sit in front of the T.V. because you feel too lazy and tired to go and wash. Do not obey the desire to just sit, but go and have a shower
4) You may know your body needs some physical exercise, but instead you keep on sitting doing nothing or watching a movie. Get up and walk, run or do some other physical exercise.
5) Do you like your coffee with sugar? Then for a whole week decide to drink it without sugar. You like to drink three cups of coffee each day? For a week drink only two.
6) Sometimes, when you want to say something that is not important, decide not to say it.
7) Don't read some unimportant gossip in the newspaper, even if you want to.
8) You have a desire to eat something not too healthy. For the sake of the exercise refuse the desire.
9) If you find yourself thinking unimportant, unnecessary, negative thoughts, try to develop lack of interest in them, by thinking about their futility.
10) Overcome your laziness. Convince yourself of the importance of what is to be done. Convince your mind that you gain inner strength when you act and do things, in spite of laziness, reluctancy or senseless inner resistance.
Never say that you cannot follow the above exercises, because you certainly can. Be persistent no matter what. Motivate yourself by thinking about of the importance of performing the exercises, and the inner power and strength you will gain.
Trying to attempt too many exercises when you are still a beginner, might end in disappointment. It is better to start training yourself through easier exercises at first, and gradually increase the number and difficulty of the exercises. Practice will improve and increase your power, giving you a lot of satisfaction.
Most of these exercises can be practiced anywhere, anytime. You do not have to devote special times for them. Believe me, they are very effective. Practicing them enables you to be strong and exercise will power and self-discipline in everything you do. This power would become available whenever needed.
If you practice weight lifting, running or doing aerobics, you strengthen your body. When you need to move something heavy, you have the strength for it. By studying French each day, you will be able to talk French when you travel to France. The same thing happens with will power and self-discipline. By strengthening them, they become available whenever they are needed.
It is important to remember not to choose exercises that might affect adversely your body or health. Deny and give up what is not necessary, futile or is harmful, but not what is vital for your well being. Always use your reason and common sense, so that you do no damage to yourself.
If for the sake of an exercise, you stop doing something that you usually do, and overcome the inner resistance concerning it, you may resume doing it, if it is not harmful. For example, if you love drinking orange juice, and for the sake of an exercise you switch to drinking apple juice, after doing so for some time and after it makes no great difference to you, you may go back to drinking orange juice, if you still like it. The point here is to develop inner strength, not making life difficult for you or continue doing things you don't like to do.
Advantages of Possessing Strong Will Power and Self Discipline
You need both of them in order to rule your thoughts and to be the boss of your mind. The stronger they are, the more control you have over your thoughts, and consequently your powers of concentration get stronger.
When you are the master of your mind you enjoy inner peace and happiness. Outer events do not sway you, and circumstances have no power over your peace of mind. This might sound too unreal for you, but experience will prove to you that all the above is true.
These abilities are essential for self growth, spiritual growth and meditation. They give you control over your daily life, help you improve your habits and behavior, and they are the keys to every success.
Practice the exercises presented here earnestly and persistently, and you will go really far.
Thursday, October 15, 2009
Kuan Yin Goddess of Mercy and Compassion
Kuan Yin (also spelled Guan Yin, Kwan Yin) is the bodhisattva of compassion venerated by East Asian Buddhists. Commonly known as the Goddess of Mercy, Kuan Yin is also revered by Chinese Taoists as an Immortal. The name Kuan Yin is short for Kuan Shih Yin (Guan Shi Yin) which means "Observing the Sounds of the World".
In Japanese, Kuan Yin is called Kannon or more formally Kanzeon; the spelling Kwannon, resulting from an obsolete system of romanization, is sometimes seen. In Korean, she is called Kwan-um or Kwan-se-um. In Vietnamese, she is called Quan Âm or Quan Thế Âm Bồ Tát.
Kuan Yin is the Chinese name for the bodhisattva Avalokitesvara. However, folk traditions in China and other East Asian countries have added many distinctive characteristics and legends. Most notably, while Avalokitesvara can be depicted as either male or female, Kuan Yin is usually depicted as a woman, whereas Avalokitesvara in other countries is usually depicted as a man.
Along with Buddhism, Kuan Yin's veneration was introduced into China as early as the 1st century CE, and reached Japan by way of Korea soon after Buddhism was first introduced into the country from the mid-7th century.
Representations of the bodhisattva in China prior to the Song Dynasty (960-1279) were masculine in appearance. Images which later displayed attributes of both genders are believed to be in accordance with the Lotus Sutra, where Avalokitesvara has the supernatural power of assuming any form required to relieve suffering and also has the power to grant children. Because this bodhisattva is considered the personification of compassion and kindness, a mother-goddess and patron of mothers and seamen, the representation in China was further interpreted in an all female form around the 12th century. In the modern period, Kuan Yin is most often represented as a beautiful, white-robed woman, a depiction which derives from the earlier Pandaravasini form.
One Buddhist legend presents Avalokitesvara as vowing to never rest until he had freed all sentient beings from samsara. Despite strenuous effort, he realized that still many unhappy beings were yet to be saved. After comprehending the great demand, he became overwhelmed and his head split into thousands of pieces. Fortunately, a Buddha assembled him back together again. With eleven heads gazing to the front and sides, Avalokiteshvara possesses the unique gift to see everywhere at once and reach out to the needy.
A character known as Kuan Yin is also mentioned in the Book of Lie Zi as a Taoist sage, but it is unclear if this refers to the Kuan Yin later venerated as a bodhisattva.
In China, it is said that fishermen used to pray to her to ensure safe voyages. The titles 'Kuan Yin of the Southern Ocean' and 'Kuan Yin (of/on) the Island' stem from this tradition.
Another story, possibly Taoist in origin, describes Kuan Yin as the daughter of a cruel father who wanted her to marry a wealthy but uncaring man. She begged to be able to enter a temple and become a nun instead. Her father allowed her to work in the temple, but asked the monks to give her very hard chores in order to discourage her. The monks forced Kuan Yin to work all day and all night, while others slept, in order to finish her work. However, she was such a good person that the animals living around the temple began to help her with her chores. Her father, seeing this, became so frustrated that he attempted to burn down the temple. Kuan Yin put out the fire with her bare hands and suffered no burns. Now struck with fear, her father ordered her to be put to death. After she died she was made into a goddess for all of her kindness and began her journey to heaven. She was about to cross over into heaven when she heard a cry of suffering back on earth. She asked to be sent back and vowed to stay until all suffering had ended.
One version of this legend states that, at the point of Kuan Yin's father's execution of her, a supernatural tiger took Kuan Yin to one of the more hell-like realms of the dead. However, instead of being punished by demons like the other inmates, Kuan Yin played music and flowers blossomed around her. This managed to completely surprise the head demon. The story says that Kuan Yin, by being in that hell, turned it into a paradise.
Due to her symbolising compassion, in East Asia Kuan Yin is associated with vegetarianism. Chinese vegetarian restaurants are generally decorated with her image, and she appears in most Buddhist vegetarian pamphlets and magazines.
Sunday, October 11, 2009
T'ai Chi
T'ai ChiSick of step aerobics? Tired of tennis, but still want to stay in shape? If you're looking for something to shake up your workout routine, try t'ai chi. T'ai chi (pronounced: tie chee) is great for improving flexibility and strengthening your legs, abs, and arms. Get ready to "Part the Horse's Mane," and give t'ai chi a try!
What Is T'ai Chi?
When you think about martial arts, karate and judo may come to mind. T'ai chi, sometimes called t'ai chi chuan, is also an ancient Chinese martial art form that was developed to enhance both physical and emotional well-being.
It's been said that t'ai chi is a combination of moving yoga and meditation. A person performs t'ai chi by practicing breathing exercises and a series of slow, graceful, flowing postures (also called poses) simultaneously. The postures consist of movements that are said to improve body awareness and enhance strength and coordination. Many people who practice t'ai chi say that they feel more peaceful and relaxed after a workout.
T'ai chi was developed in ancient China as early as 225 AD. The ancient Chinese believed that the body was filled with energy, or chi, but chi could become blocked, causing illness and disease. They believed that a person could help improve the flow of chi throughout the body and improve health by practicing t'ai chi exercises.
The many different styles of t'ai chi include:
Chen style
Hao (or Wu Shi) style
Hu Lei style
Sun style
Yang style
Zhao Bao style
The different types vary in intensity and focus. For example, Sun style is known for its fast footwork. The low-impact movements of Hao style can be practiced by people who are elderly or have special needs. In general, though, practicing t'ai chi improves strength, flexibility, and respiratory function.
You have many choices when it comes to choosing a t'ai chi workout. Many fitness centers and YMCAs offer t'ai chi classes, and many t'ai chi instructors also offer private classes. You may also want to try a t'ai chi video — there are several excellent videos just for beginners. Instructional websites, CD-ROMs, and books are also available to help you learn more about t'ai chi.
Before you start your first t'ai chi workout, you should dress comfortably so you can move and stretch easily. Shorts or tights and a T-shirt or tank top are great choices. Because t'ai chi is a martial art, some people who practice it wear a martial arts training uniform. T'ai chi is usually practiced barefoot or in comfortable socks and sneakers.
During a t'ai chi class, you'll participate in forms. Each form is a series of movements (also called poses) performed in a specific order. The poses that make up the forms sometimes have visually descriptive names, such as "White Crane Spreads Its Wings" and "Grasp Sparrow's Tail."
Here are a few poses that you might encounter if you take a t'ai chi class or watch a t'ai chi video:
Hands Strum the Lute: Slightly bend your left knee and place your weight on your left foot. Move your right foot and place it behind your left foot. Shift your weight back to your right foot and extend the left foot forward with the toes up. At the same time, slightly turn your body to the right, raise your left hand until it is level with your nose, and move your right hand horizontally to the inside of your left elbow. Direct your eyes toward the left hand.
Needle at the Bottom of the Sea: Shift your weight to your left foot and move your right foot, placing your toes behind your left foot and shifting your full weight to the right foot. Extend your left foot forward. Turn your body to the right, and circle your right arm to the right while moving your left hand to the front of your face. Look at the floor in front of your feet.
Closing Form: With your feet at hips' distance apart, extend both arms forward while turning your palms down. Lower both of your arms slowly to the sides of your hips and look straight forward. Shift your weight to the right foot and move your left foot toward the right foot.
Before You Begin
Before you begin any type of exercise program, it's always a good idea to talk to your doctor, especially if you have a health problem. But unlike many other sports, t'ai chi is based on continuous, flowing, low-impact movements, so it's a good workout choice for just about anyone.
Is your schedule jam-packed with school, work, and social activities? Here are a few tips for fitting in fitness and staying motivated:
Try a little at a time. If you don't have time to go through an entire form in your regular t'ai chi routine, try breaking up your workout into 10- or 15-minute chunks. During a long study session, reward yourself every hour with a few minutes of t'ai chi.
Go slow. Keep your expectations reasonable. Don't expect to be able to do all the moves perfectly right away. Masters of t'ai chi work on the forms continuously for years to perfect them. As you become more proficient, remember: The postures of t'ai chi are meant to be done slowly for best results.
Do what works for you. Some people have more success working out in the morning before the day's activities sidetrack them; others find that a nighttime workout helps them unwind before hitting the sack. Experiment with working out at different times of the day and find the time that fits your schedule and energy level best.
Get in a group. If you find that you aren't motivated to work out by yourself, attend a few t'ai chi classes and get social. An added benefit of taking the class: The teacher can help you with your form and give you tips to make your workout more effective and enjoyable.
Keep boredom at bay. Many people who work out regularly say that preventing boredom is the key to consistent workouts. If you've been doing t'ai chi every day and are feeling a little blah, mix it up with walking or a yoga video.
There's one caution about starting a t'ai chi routine, though: Once you start, you might not be able to stop!
Friday, October 9, 2009
Exercise boosts well-being after breast cancer
Exercise boosts well-being after breast cancer
SOURCE: American Journal of Epidemiology, October 1, 2009Published October 08, 2009NEW YORK (Reuters Health) - Being told you have breast cancer is tough emotionally, but regular exercise can help you keep your spirits up, a new study shows.
Among Chinese women diagnosed with breast cancer, those reporting even low levels of regular exercise were more likely to report better physical, mental, and social well-being than those reporting no exercise, Dr. Xiaoli Chen of Vanderbilt University Medical Center in Nashville, Tennessee, and colleagues found.
Women who exercised at levels recommended by the U.S. Department of Health and Human Services fared best. They reported the highest capacity for daily living and work or study, less distress, better body image, and higher quality relationships, the researchers report in the American Journal of Epidemiology.
In addition, the benefits of exercise were still evident more than 36 months after breast cancer diagnosis, Chen noted in an email to Reuters Health.
Examples of recommended levels of exercise include taking about a 45-minute brisk walk 3 days a week, or a 20-minute brisk walk daily; doing yoga for about 40 minutes 3 times a week or 20 minutes daily; or any aerobic exercise for about 30 minutes 3 times a week or 12 minutes daily.
Chen's team studied the value of exercise in 1,829 women diagnosed with breast cancer between 2002 and 2008, when they were nearly 54 years old on average and living in Shanghai, China.
Overall, 95 percent of the women had a mastectomy, 92 percent had chemotherapy and 28 percent had radiation therapy. Approximately 69 percent of the women exercised regularly at 6 months post-diagnosis and 74 percent were exercising regularly 36 months after their diagnosis.
The positive impact of regular exercise on well-being remained when the investigators allowed for numerous other personal characteristics, as well as health and disease related factors associated with quality of life.
These findings provide strong evidence that regular exercise plays an important role in improving quality of life for breast cancer survivors, Chen and colleagues conclude.
SOURCE: American Journal of Epidemiology, October 1, 2009
SOURCE: American Journal of Epidemiology, October 1, 2009Published October 08, 2009NEW YORK (Reuters Health) - Being told you have breast cancer is tough emotionally, but regular exercise can help you keep your spirits up, a new study shows.
Among Chinese women diagnosed with breast cancer, those reporting even low levels of regular exercise were more likely to report better physical, mental, and social well-being than those reporting no exercise, Dr. Xiaoli Chen of Vanderbilt University Medical Center in Nashville, Tennessee, and colleagues found.
Women who exercised at levels recommended by the U.S. Department of Health and Human Services fared best. They reported the highest capacity for daily living and work or study, less distress, better body image, and higher quality relationships, the researchers report in the American Journal of Epidemiology.
In addition, the benefits of exercise were still evident more than 36 months after breast cancer diagnosis, Chen noted in an email to Reuters Health.
Examples of recommended levels of exercise include taking about a 45-minute brisk walk 3 days a week, or a 20-minute brisk walk daily; doing yoga for about 40 minutes 3 times a week or 20 minutes daily; or any aerobic exercise for about 30 minutes 3 times a week or 12 minutes daily.
Chen's team studied the value of exercise in 1,829 women diagnosed with breast cancer between 2002 and 2008, when they were nearly 54 years old on average and living in Shanghai, China.
Overall, 95 percent of the women had a mastectomy, 92 percent had chemotherapy and 28 percent had radiation therapy. Approximately 69 percent of the women exercised regularly at 6 months post-diagnosis and 74 percent were exercising regularly 36 months after their diagnosis.
The positive impact of regular exercise on well-being remained when the investigators allowed for numerous other personal characteristics, as well as health and disease related factors associated with quality of life.
These findings provide strong evidence that regular exercise plays an important role in improving quality of life for breast cancer survivors, Chen and colleagues conclude.
SOURCE: American Journal of Epidemiology, October 1, 2009
Wednesday, October 7, 2009
Smart Snacking
Smart Snacking
Between school, homework, sports, your after-school job, and hanging out with friends, it may feel like there's no time for healthy eating. And when you do stop to eat, it's probably tempting to go the quick and easy route by grabbing a burger and fries, potato chips, or candy.
But it is possible to treat yourself to a healthy snack. In fact, if you have a hectic schedule, it's even more important to eat healthy foods that give you the fuel you need to keep going.
Even if you take time to eat three meals a day, you may still feel hungry at times. What's the answer? Healthy snacks. Snacking on nutritious food can keep your energy level high and your mind alert without taking up a lot of your time.
Why Healthy Snacking Is Good for You
You may have noticed that you feel hungry a lot. This is natural — during adolescence, a person's body demands more nutrients to grow. Snacks are a terrific way to satisfy that hunger and get all the vitamins and nutrients your body needs.
But you need to pay attention to what you eat. Stuffing your face with a large order of fries after class may give you a temporary boost, but a snack this high in fat and calories will only slow you down in the long run.
To keep energy levels going — and avoid weight gain — steer clear of foods with lots of simple carbohydrates (sugars) like candy bars or soda. Look for foods that contain complex carbohydrates like whole-grain breads and cereals and combine them with protein-rich snacks such as peanut butter or low-fat yogurt or cheese.
Judging Whether Snacks Are Healthy
Choosing healthy snacks means shopping smart. Be cautious of the health claims on food packages. Here are some things to watch out for.
Just because something is "all natural" or "pure" doesn't necessarily mean that it's nutritious. For example, "all natural" juice drinks or sodas can be filled with sugar (which is, after all, a natural ingredient) but all that sugar means they'll be high in calories and give you little nutrition.
A granola bar is a good example of a snack that people think is healthy. Although granola bars can be a good source of certain vitamins and nutrients, many also contain a great deal of fat, including a particularly harmful type of fat called trans fat. On average, about 35% of the calories in a regular granola bar come from fat. And there can be a lot of sugar in granola cereals and bars. Check the Nutrition Facts label on the package to be sure.
Be skeptical of low-fat food claims, too. If the fat has been eliminated or cut back, the amount of sugar in the food may have increased to keep that food tasting good. Many low-fat foods have nearly as many calories as their full-fat versions.
Whatever claims a food's manufacturer writes on the front of the package, you can judge whether a food is healthy for you by reading the ingredients and the nutrition information on the food label.
Smart Snacking Strategies
Here are some ways to make healthy snacking part of your everyday routine:
Prepare healthy snacks in advance. Did you know that you can make your own granola or trail mix? When you make something yourself, you get to control the ingredients and put in what's good for you! You can also keep plenty of fresh fruit and veggies at home so you can grab them on the go. Cut up melons or vegetables like celery and carrots in advance. Keep the servings in bags in the fridge, ready to grab and go.
Keep healthy snacks with you. Make it a habit to stash some fruit, whole-grain crackers, or baby carrots in your backpack or workout bag so you always have some healthy food nearby. Half a cheese sandwich also makes a great snack to have on standby.
Make it interesting. Healthy snacking doesn't have to be boring as long as you give yourself a variety of choices. Whole-wheat pretzels with spicy mustard, rice cakes with peanut butter and raisins, or low-fat fruit yogurt are healthy, tasty, and easy.
Satisfy cravings with healthier approaches. If you’re crazy for chocolate, try a hot chocolate drink instead of a chocolate bar. An 8-ounce mug of hot chocolate has only 140 calories and 3 grams of fat. A chocolate bar, on the other hand, has 230 calories and 13 grams of fat. Substitute nonfat frozen yogurt or sorbet for ice cream. If you’re craving savory munchies, snack on baked tortilla chips instead of regular corn chips and pair them with salsa instead of sour cream. Or satisfy salt cravings with pretzels instead of chips.
Read serving size information. What looks like a small package of cookies can contain 2 or more servings — which means double or even triple the amounts of fat, calories, and sugar shown on the label.
Don't slip up after dinner. Evenings can be a tempting time to indulge in sugary, fatty snacks. If you're really feeling hungry, don't ignore it. Instead, pick the right snacks to fill the hunger gap. Whole-wheat fig bars, rice cakes, or air-popped popcorn can do the trick, as can fruit paired with cheese or yogurt.
Treats to Try
Here are a few healthy snacking ideas:
Ants on a log — Spread peanut butter on celery sticks and top with raisins.
Banana ice — Peel several very ripe bananas, break them into 1-inch pieces, and freeze the pieces in a sealed plastic bag. Just before serving, whirl the pieces in the blender with a small amount of water or juice. Serve right away. Add berries for a different flavor or top with fruit or nuts.
Healthy ice pops — Freeze fresh, unsweetened 100% juice in ice pop molds or ice cube trays.
Whole-grain pita and hummus — Warm a pita in the oven on low, then cut it into small triangles. Dip it in a tasty, low-fat hummus. Hummus is available in yummy flavors like garlic and spicy red pepper. Hummus also makes a tasty dip for cut–up veggies.
Happy trails mix — Combine 1 cup whole-grain toasted oat cereal with 1/4 cup chopped walnuts and 1/4 cup dried cranberries for a healthy trail mix.
As with everything, moderation is the key to smart snacking. People who eat regular meals and healthy snacks are less likely to overeat and gain weight than people who skip meals or go for long periods without eating and then scarf down a large order of fries.
It's natural to feel hungrier at certain times — like between a long afternoon of classes and your swim meet. Knowing how much food your body needs to satisfy this hunger is critical. A handful of walnuts make great brain food before sitting down to do that math homework. But a whole bag won't help you add anything — except pounds!
Between school, homework, sports, your after-school job, and hanging out with friends, it may feel like there's no time for healthy eating. And when you do stop to eat, it's probably tempting to go the quick and easy route by grabbing a burger and fries, potato chips, or candy.
But it is possible to treat yourself to a healthy snack. In fact, if you have a hectic schedule, it's even more important to eat healthy foods that give you the fuel you need to keep going.
Even if you take time to eat three meals a day, you may still feel hungry at times. What's the answer? Healthy snacks. Snacking on nutritious food can keep your energy level high and your mind alert without taking up a lot of your time.
Why Healthy Snacking Is Good for You
You may have noticed that you feel hungry a lot. This is natural — during adolescence, a person's body demands more nutrients to grow. Snacks are a terrific way to satisfy that hunger and get all the vitamins and nutrients your body needs.
But you need to pay attention to what you eat. Stuffing your face with a large order of fries after class may give you a temporary boost, but a snack this high in fat and calories will only slow you down in the long run.
To keep energy levels going — and avoid weight gain — steer clear of foods with lots of simple carbohydrates (sugars) like candy bars or soda. Look for foods that contain complex carbohydrates like whole-grain breads and cereals and combine them with protein-rich snacks such as peanut butter or low-fat yogurt or cheese.
Judging Whether Snacks Are Healthy
Choosing healthy snacks means shopping smart. Be cautious of the health claims on food packages. Here are some things to watch out for.
Just because something is "all natural" or "pure" doesn't necessarily mean that it's nutritious. For example, "all natural" juice drinks or sodas can be filled with sugar (which is, after all, a natural ingredient) but all that sugar means they'll be high in calories and give you little nutrition.
A granola bar is a good example of a snack that people think is healthy. Although granola bars can be a good source of certain vitamins and nutrients, many also contain a great deal of fat, including a particularly harmful type of fat called trans fat. On average, about 35% of the calories in a regular granola bar come from fat. And there can be a lot of sugar in granola cereals and bars. Check the Nutrition Facts label on the package to be sure.
Be skeptical of low-fat food claims, too. If the fat has been eliminated or cut back, the amount of sugar in the food may have increased to keep that food tasting good. Many low-fat foods have nearly as many calories as their full-fat versions.
Whatever claims a food's manufacturer writes on the front of the package, you can judge whether a food is healthy for you by reading the ingredients and the nutrition information on the food label.
Smart Snacking Strategies
Here are some ways to make healthy snacking part of your everyday routine:
Prepare healthy snacks in advance. Did you know that you can make your own granola or trail mix? When you make something yourself, you get to control the ingredients and put in what's good for you! You can also keep plenty of fresh fruit and veggies at home so you can grab them on the go. Cut up melons or vegetables like celery and carrots in advance. Keep the servings in bags in the fridge, ready to grab and go.
Keep healthy snacks with you. Make it a habit to stash some fruit, whole-grain crackers, or baby carrots in your backpack or workout bag so you always have some healthy food nearby. Half a cheese sandwich also makes a great snack to have on standby.
Make it interesting. Healthy snacking doesn't have to be boring as long as you give yourself a variety of choices. Whole-wheat pretzels with spicy mustard, rice cakes with peanut butter and raisins, or low-fat fruit yogurt are healthy, tasty, and easy.
Satisfy cravings with healthier approaches. If you’re crazy for chocolate, try a hot chocolate drink instead of a chocolate bar. An 8-ounce mug of hot chocolate has only 140 calories and 3 grams of fat. A chocolate bar, on the other hand, has 230 calories and 13 grams of fat. Substitute nonfat frozen yogurt or sorbet for ice cream. If you’re craving savory munchies, snack on baked tortilla chips instead of regular corn chips and pair them with salsa instead of sour cream. Or satisfy salt cravings with pretzels instead of chips.
Read serving size information. What looks like a small package of cookies can contain 2 or more servings — which means double or even triple the amounts of fat, calories, and sugar shown on the label.
Don't slip up after dinner. Evenings can be a tempting time to indulge in sugary, fatty snacks. If you're really feeling hungry, don't ignore it. Instead, pick the right snacks to fill the hunger gap. Whole-wheat fig bars, rice cakes, or air-popped popcorn can do the trick, as can fruit paired with cheese or yogurt.
Treats to Try
Here are a few healthy snacking ideas:
Ants on a log — Spread peanut butter on celery sticks and top with raisins.
Banana ice — Peel several very ripe bananas, break them into 1-inch pieces, and freeze the pieces in a sealed plastic bag. Just before serving, whirl the pieces in the blender with a small amount of water or juice. Serve right away. Add berries for a different flavor or top with fruit or nuts.
Healthy ice pops — Freeze fresh, unsweetened 100% juice in ice pop molds or ice cube trays.
Whole-grain pita and hummus — Warm a pita in the oven on low, then cut it into small triangles. Dip it in a tasty, low-fat hummus. Hummus is available in yummy flavors like garlic and spicy red pepper. Hummus also makes a tasty dip for cut–up veggies.
Happy trails mix — Combine 1 cup whole-grain toasted oat cereal with 1/4 cup chopped walnuts and 1/4 cup dried cranberries for a healthy trail mix.
As with everything, moderation is the key to smart snacking. People who eat regular meals and healthy snacks are less likely to overeat and gain weight than people who skip meals or go for long periods without eating and then scarf down a large order of fries.
It's natural to feel hungrier at certain times — like between a long afternoon of classes and your swim meet. Knowing how much food your body needs to satisfy this hunger is critical. A handful of walnuts make great brain food before sitting down to do that math homework. But a whole bag won't help you add anything — except pounds!
Thursday, October 1, 2009
Make Extra Income Easy.....
Getting Paid to Click...When I first saw this I was not sure..So I started to check them out.
OK Some are bad and not worth the time.I have sorted out thru alot and here is what I have found.
You will not get rich,but a nice extra income.Just be careful.A few sruf sites I joined had a tendency to make my PC slowdown and a few bugs were found...Stop those right away.Not worth it.
I don't like the idea of paying for upgraded membership..It is just not me.
Referals are good and little extra.Do not buy or rent referals,you do not always get your investment back.
So far after weeding thru 35 or so PTC site these are the only ones I have found to really be good.
Clicksvista...You can click and earn 2.00 a day take that times 30 days in a month ot so you get 60.00.Not bad .Pay out is good I have already been paid via Paypal.
Click The Link on Side Bar....
Quids Corner is the sister site to Clicksvista same system so all is good..As it is I make 120.00 plus a month..not bad.
Both are really worth the time.Every Bit helps in this day..
Deal Barbie Pays also good and offers sign up bonus.PTC and offers all good.She also has contests and such.Totally Legit.Worth thr effort
Deal Barbie Pays Fast..Same as deal Barbie only lower payout..So I trust this site too
Last but not least is Paid The Fastest .I like it and it is also worth the bit of time.Loe payout..Check it out....
I think if you want to make a bit of extra money easy this is a good way to do it.
Happy Clicking,
Layla
OK Some are bad and not worth the time.I have sorted out thru alot and here is what I have found.
You will not get rich,but a nice extra income.Just be careful.A few sruf sites I joined had a tendency to make my PC slowdown and a few bugs were found...Stop those right away.Not worth it.
I don't like the idea of paying for upgraded membership..It is just not me.
Referals are good and little extra.Do not buy or rent referals,you do not always get your investment back.
So far after weeding thru 35 or so PTC site these are the only ones I have found to really be good.
Clicksvista...You can click and earn 2.00 a day take that times 30 days in a month ot so you get 60.00.Not bad .Pay out is good I have already been paid via Paypal.
Click The Link on Side Bar....
Quids Corner is the sister site to Clicksvista same system so all is good..As it is I make 120.00 plus a month..not bad.
Both are really worth the time.Every Bit helps in this day..
Deal Barbie Pays also good and offers sign up bonus.PTC and offers all good.She also has contests and such.Totally Legit.Worth thr effort
Deal Barbie Pays Fast..Same as deal Barbie only lower payout..So I trust this site too
Last but not least is Paid The Fastest .I like it and it is also worth the bit of time.Loe payout..Check it out....
I think if you want to make a bit of extra money easy this is a good way to do it.
Happy Clicking,
Layla
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This Is a Money Making Site That Pays
Great Fast Click Site
