KNIGHT WATCH

CAN YOU TAKE A HINT?

According to Women’s Day magazine, certain foods improve moods. For example, the combination of carbohydrates and protein – apples with peanut butter, carrots with hummus or edamame alone – reduces crankiness caused by a drop in blood sugar. Omega-3-rich fish – salmon, mackerel, sardines – reduce depression. So do walnuts. Magnesium-rich foods – oatmeal and almonds – reduce anxiety and dark chocolate – 1.4 ounces daily – reduces stress. Then there’s green tea, which has a calming effect because it contains L-theanine; and citrus, which increases alertness because it contains iron-absorbing vitamin C. When it comes to improving moods, Women’s Day “says a mouthful”.

A CNNHealth physician/nutrition specialist offers 5 ways to avoid hunger when dieting. 1. Chewing releases digestive enzymes that trigger fullness, so solid foods are more filling than liquids. 2. Water-rich foods – fruits and vegetables – reduce calories without reducing serving size. 3. Soluble fiber – oats, oranges, sweet potatoes – forms a gel with water in the stomach and slows the stomach’s emptying. 4. Insoluble fiber – whole grains, fruits, vegetables, nuts – takes longer to chew and its bulkiness causes stomach distension without significant calories. 5. Lean protein triggers release of fullness hormones and stabilizes blood sugar. This is information for those who “hunger for the truth”.

If you get a lemon, make lemonade – or use it in a way suggested by Real Simple magazine. 1. To remove food stains from plastic or wooden cutting boards: rub lemon juice into stained surface, let stand 20 minutes and rinse. 2. To brighten laundry whites without harming fabrics: add ½ cup strained lemon juice to wash cycle. 3. To remove dirt, lime and mildew from tile grout: mix lemon juice with an equal part cream of tartar and scrub. 4. To clean copper: salt a lemon wedge and scrub copper surface. Now you have 4 recipes for “lemonaid”.

Investopedia suggests 7 ways to save gas. 1. Slow down: gas mileage decreases over 60 mph, reducing fuel economy 7%-23%. 2. Travel light: an extra hundred pounds can reduce gas mileage 2%. 3. Turn car off: idling can burn 1 gallon per hour. 4. Check tire pressure: tires underinflated by 10 psi can reduce fuel economy 3.3%. 5. Replace spark plugs: bad plugs can reduce fuel economy 30%. 6. Check alignment: misaligned tires can reduce fuel efficiency 10%. 7. Fill tank when it’s coolest outside: fuel is denser and you get more for your money. This is driving without being “drive shafted”.

 

JUST FOR THE HEALTH OF IT?

Eat less red meat. To reduce risk of bowel cancer the British government recommends eating no more than 1 pound of red meat per week or 2.5 ounces per day. In 2005 a European study found people who ate 5.6 ounces of red meat daily increased their risk by 33%. Experts think the pigment in meat damages cells in the digestive system. High levels of meat consumption have also been linked to cancer of the breast, bladder, stomach and pancreas. As of February 2011, the U.S. government hadn’t made specific recommendations about red meat – there’d been no “meating” of the minds.

Drink less soda. Researchers from the School of Public Health at London’s Imperial College analyzed the diets of approximately 2,700 middle-aged people in the U.K. and U.S. People who drank more than one soda or sugar-sweetened beverage daily had higher blood pressure – the more they drank, the higher their blood pressure. Also, those who drank more than one sugary drink daily consumed about 400 more calories daily and their diets lacked key nutrients like potassium, magnesium and calcium. Unfortunately, diet soda drinkers have problems too – higher body mass index and affected kidneys. Maybe this is where soda drinkers draw the “waterline”.

Get 7-8 hours sleep nightly. According to 2011 data from the Behavior Risk Factor Surveillance System, 35% of the nearly 75,000 survey participants in 12 states slept less than 7 hours a day and they were likelier to fall asleep while driving. In fact, 5% of the participants said they dozed off while driving at least once a month. Those surveyed who were ages 25-34 were likelier to nod off while driving and men were likelier than women. Unfortunately, those who don’t understand the consequences of not getting enough sleep are likelier to get a “crash course” in sleep deprivation.

Have a positive attitude. A review of more than 160 studies on the connection between a positive attitude, health and longevity was published in the journal Applied Psychology: Health and Well-Being. “Clear and compelling evidence” showed happy people are healthier and live longer. In one study university students were tracked for more than 40 years and the most pessimistic students died younger. In another study laboratory tests showed positive moods reduced stress-related hormones, increased immune function and helped the heart recover after exertion. So, look on the bright side – even if you have to turn on a light.

 

NEED SOME WATER COOLER CONVERSATION?

Before 2011’s Super Bowl XLV approximately 100,000 t-shirts declaring the Steelers as the world champions were printed and delivered to retail stores. Due to NFL rules the losing team’s shirts can’t be sold and until 1995 they were destroyed. Since 1995 those shirts have been donated to World Vision, an international, evangelical relief and development organization working in 100 countries. Each year the number of shirts varies, depending on whether major retailers have stores in the area of Super Bowl contenders and how popular the participating teams are. In Zambia, Armenia, Romania and Nicaragua Pittsburgh won!

New York City’s Bronx zoo had an unusual suggestion for a 2011 Valentine’s gift – a Madagascar hissing cockroach. The Wildlife Conservation Society that runs the zoo was trying to raise money by offering zoo visitors an opportunity to name one of the huge roaches after their sweetheart in exchange for a $10 donation per name. Approximately 1,700 names were bought in the promotion’s first 2 days and in return the buyers received a certificate. According to a zoo spokesperson, naming a roach after a sweetheart honors his/her resourcefulness and resiliency. “Flowers will wilt. Chocolates melt. Roaches are forever”.

Webster, Massachusetts – a town of about 16,000 residents located 60 miles southwest of Boston – has had a problem getting property owners to maintain their vacant buildings. Requests from the building inspector were ignored and police responses for squatters, vandals and other related problems cost up to $9,000 a year. However, in 2011 the Webster board of health approved a plan to hopefully shame owners into fixing up and securing rundown properties. Beside each dilapidated building the town is placing a 4-by-8-foot sign with the owner’s name, address and telephone number. It’s a “sign of the times”.

And finally, while we are talking about trivia, fingers talk too; and according to British studies, they have some interesting things to say about us. For example, male stock traders whose ring finger was longer than their index finger earned 10 times more money. It seems longer ring fingers are associated with more fetal exposure to the male hormone androgen, which is linked to aggression. Longer index fingers than ring fingers are associated with more fetal exposure to testosterone and longer index fingers supposedly indicate less empathy. However, men with longer ring fingers than index fingers tended to be faster runners. According to these studies, our fingers can “finger” us.

 

YOU THINK YOU FEEL DEPRESSED?

Trans fats – junk foods – heighten the risk of depression. The more you eat, the higher the risk. That’s according to Spanish researchers who analyzed the diets, lifestyles and ailments of 12,059 Spanish volunteers. At the start of the 6-year study no one suffered from depression. By the end there were 657 cases. Those who ate the most trans fats had a 48% increase in depression risk compared to those who ate none. However, trans fats averaged only 0.4% of total energy consumed in the volunteers’ diets. The American diet can have as much as 2.5%. Now that’s depressing!

Seasonal Affective Disorder is a type of depression recurring at a particular time of year – usually winter. Supposedly it’s caused by a lack of sunlight disrupting the body’s circadian rhythm. Some people with SAD have bouts of carbohydrate craving or feel sleepier. Regular exercise helps to reduce symptoms, as do special light boxes and cognitive behavioral therapy. SAD was first described as a medical condition in 1984 and is now listed by the Diagnostic and Statistical Manual of Mental Disorders as a major depression. SAD, which is experienced by 1%-10% of Americans, has finally “seen the light”.

Menopause is more than depression for many women. It’s hot flashes, night sweats, insomnia, vaginal dryness, irregular or heavy menstrual bleeding and anxiety. However, there may be good news for some women going through menopause. A study published in Cancer Epidemiology Biomarkers and Prevention questioned 1,437 postmenopausal women ages 55-74 about menstrual symptoms – 988 of whom had been diagnosed with breast cancer. The women who had the most severe menopausal symptoms had 50% less breast cancer risk than women who had no symptoms. It seems what’s called “the change of life” may have changed for the better for some.

And there’s more good news. According to psychologist Dr. Guy Winch, author of “The Squeaky Wheel”, complaining correctly can help prevent depression. Complain to the right person – someone who can help you. Sandwich complaints between 2 positive statements – the first to make it easier for the recipient to absorb and the second to motivate that person to do something. Take turns speaking when complaining to someone – it makes it more satisfying for both parties. Make eye contact – it promotes good will. Never use the words “always” or “never” – they turn complaints into criticisms. However, always complain in good taste – you may have to eat your words.

 

CAN WE EAT OUR WAY TO GOOD HEALTH?

Take zinc. Yes, the same group of international experts – the Cochrane Collaboration - who said in 1999 that there was little evidence zinc reduced cold symptoms, changed their collaborative mind in 2011. The Collaboration’s new review evaluated 15 randomized, placebo-controlled studies instead of just 8 studies. Yes, over-the-counter products containing zinc reduce both the severity and duration of cold symptoms – especially if the product is taken within 24 hours of experiencing the symptoms. Zinc is a trace mineral the body needs for basic biological processes, like cell division. Scientists don’t know why, but zinc is effective in the “cold war”.

Eat carbohydrates – “resistant starch” carbohydrates, that is. They help with weight loss. Beans, barley, brown rice, oats and whole grains are examples of resistant starches. Because they reach the large intestine without being digested in the small intestine, they act like dietary fiber. According to Health Magazine, because resistant starches digest more slowly, they make you feel fuller. They raise levels of satiety hormones that suppress hunger and speed up metabolism. They also release fatty acids that encourage fat burning, especially in the belly. When it comes to eating things like pizza, pasta and plain bread – those are “resist starches”.

Eat some more whole grains. A National Cancer Institute study surveyed approximately 500,000 AARP members ages 50-71 about their eating habits during a 9-year study. Those who ate the most daily fiber (30 grams for men and 25 grams for women) were 22% less likely to die during the study than men who ate 13 grams and women who ate 11grams. The high-fiber group was 24% less likely to die from heart disease, 31% less likely from respiratory diseases and 56% less likely from infectious diseases. Based on the source, this is information with a “whole grain” of truth.

Finally, drink alcoholic beverages – wine, beer or cocktails. According to 2 Canadian research papers published in the British Medical Journal, alcohol consumption helps protect against heart disease. The first paper reviewed 84 studies and concluded that moderate drinkers – 1 drink per day for women and 1-2 drinks per day for men – are 14%-25% less likely to develop heart disease than non-drinkers. The second paper reviewed 63 studies and found that moderate drinking (as defined above) significantly increases levels of HDL, the good cholesterol, which has a protective effect against heart disease. It seems you can literally drink to your own health.

 

IS THIS AS AMERICAN AS APPLE PIE?

Americans’ last names affect their shopping decisions. If your last name begins with a letter near the end of the alphabet, you’re likelier to shop more spontaneously. In a study published in the Journal of Consumer Research, e-mails were sent offering $500 for completing a survey. Those with surnames near the end of the alphabet responded first. They also responded first to a limited offer of free basketball tickets. Supposedly, those who have had to wait throughout childhood because of their last name want to be first as adults. For women this applies only to their maiden name – when they were “maid” to wait.

Americans don’t have a national law guaranteeing paid leave for new mothers. According to Human Rights Watch, 178 countries do; but America, Papua New Guinea and Swaziland are among the very few that don’t. What America has is the 1993 Family and Medical Leave Act, enabling workers with new children or seriously ill family members to take up to 12 weeks of unpaid leave – and this act excludes companies with fewer than 50 employees. Although both California and New Jersey have paid-leave programs – 6 weeks of paid leave financed by small payroll taxes - we can’t “leave” it at that.

Americans do have 10 federal holidays – 11 in years with a presidential election. According to a survey done by Rasmussen Reports, 28% of American adults said there are too many; 53% said the number was just about right and 13% said there were too few. Each federal holiday costs approximately $450 million in pay for federal employees and in lost productivity. Interestingly, Republicans were almost twice as likely as Democrats - 37% to 19% - to say there are too many federal holidays – but not almost twice as likely to do anything about it.

Finally, although the lifespan of Americans is increasing, it’s not increasing as fast as in other wealthy countries. Between 1980 and 2006 the lifespan of American men increased 5.5 years to 75.1 years. For American women it increased 3 years to 80.7. However, both increases were less than increases in 21 other well-to-do countries. A National Research Council report attributes this to our smoking and to our obesity. Although smoking is less of a problem than it was 30-50 years ago, obesity may be responsible for one-third of the U.S. longevity gap. This gives new meaning to the phrase “tighten your belt”.

 

ARE WOMEN IN THE WAY OF RELATIONSHIPS?

Women prefer men who are hard to get. That was the finding of a study done at the University of Virginia. Forty-seven female undergraduates looked at 4 fake Facebook profiles of college men. The women were told which of the four had rated their Facebook profiles with high ratings, average ratings or undisclosed ratings. The women, however, gave their highest ratings to the men whose ratings were unknown – not to the men who’d given them high ratings. Interestingly, the researchers believed the results would have been similar if they’d used 47 male undergraduates – just as “high-minded”.

Most women – 51% according to a Fitness Magazine survey – would give up sex for 1 year to be thin. That was only 1 of the surprising findings when 2,400 women were surveyed about diets. Forty-three percent of the women had skipped meals regularly to lose weight. Thirty-nine percent had taken diet pills and 40% went on their first diet in high school or middle school. Another study done in 2011 found 61% of women thought about what their body looks like during sex. Unfortunately, in real life the women with runway-model figures are “thin excuses” for healthy women.

Maybe women should consider birth order when looking for a mate. According to CBS’s “Early Show” psychiatrist, birth order affects relationships. Supposedly, first borns crave attention, are motivated and responsible, but anxiety-prone. Middle children are easy-going, diplomatic and realistic, but unfocused and indecisive. Last borns are outgoing, rebellious and creative, but dependent. Only children are self-confident, self-reliant and academically successful, but perfectionists. Based on that, the most compatible matches are between first borns and last borns or first borns and middle children. The worst matches are between 2 first borns or 2 last borns. However, regarding romantic relationships, I’m not sure where born-agains fit in.

However, once women find it, love can last. That was the conclusion of a study published in Social Cognitive and Effective Neuroscience. The brains of 10 women and 7 men – all who were still madly in love after 21 years of marriage – were scanned while they looked at pictures which included their beloveds, friends and acquaintances. The scans were then compared with those of people in love for less than a year. When looking at their beloveds, the scans of both groups showed significant brain activity – which could lead one to believe a child resulting from love is a “brain child”.

 

HEALTHWISE - WHAT CAN WE DO FOR OURSELVES?

We can avoid germs. An article published in Prevention Magazine warns about the 7 germiest public places. 1. Restaurant Menus – colds and flu viruses can survive 18 hours on hard surfaces. 2. Lemon Wedges On Restaurant Glasses – nearly 70% contain disease –causing microbes. 3. Condiment Containers and 4. Restroom Door Handles – both are germ-laden. 5. Soap Dispensers and 6. Grocery Cart Handles – both are contaminated with fecal bacteria – 25% and 66% respectively. 7. Airplane Bathrooms – surfaces from faucets to doorknobs are contaminated with E. coli. Because an average adult can touch 30 objects in one minute, this is a “touchy subject”.

We can reduce stress. According to another article published in Prevention Magazine, there are 6 tried-and-true ways to reduce stress. 1. Eat 1.5 ounces of dark chocolate daily to reduce stress hormones. 2. Express anger to specifically reduce the stress hormone cortisol. 3. Participate in repetitive activities – walking, painting, knitting - to focus attention. 4. Be with your pet – pets are more soothing than a spouse or friend. 5. Resolve to discuss problems the next day and get stress-relieving sleep. 6. Don’t dwell on problems – it increases anxiety and depression. Of course, if you’re still feeling stressed, maybe you should try #1 again. 

We can learn a second language. According to research presented to the American Association for the Advancement of Science, it’s good for our brains. As we age, bilinguals tend to maintain better cognitive function. In fact, bilinguals on average are 4-5 years older than monolinguals at comparable stages of neurological impairment. When Alzheimer’s starts to compromise the brain, bilinguals can function in spite of damaged tissue. Bilinguals are also better at multitasking. Although fluency in a second language is not likely in middle or old age, every bit of language learned prevents cognitive decline. So … parlez-vous Francais?

If you’re a man, you can avoid overloading your man bag. It’s bad for your back. According to the British Chiropractic Association, the average man bag weighs 13.67 pounds. However, after using the over-the-shoulder laptop case, messenger bag or satchel-style bag to carry a computer, mp3 player, phone and other must-have’s, it can weigh considerably more.  Because the prolonged stress can cause both pain and poor posture, the BCA recommends alternating the carrying shoulder, keeping the strap short and not carrying the bag for extended periods of time. If you’re a woman – well, you have your own “baggage”.

 

WHAT DO PERCENTAGES SAY ABOUT AMERICANS?

Fifty-four percent of men have experienced love at first sight versus 41% of women. That’s according to the largest, most comprehensive, American study on singles. The 2011 “Single in America” study included 5,200 singles ages 21-65. The study found that only 20% of men and 29% of women thought the same ethnicity was very important. Only 17% of men and 28% of women thought the same religion was very important. Regarding ageism, 21% of women had dated someone 10 or more years younger. About 33% of Americans are single – but it seems that they are less “single-minded”.

However, 14% of Americans in a 2010 AP/Petside poll said if they had to chose between their significant other and their pet, they’d chose their pet. In a breakdown of the sexes, females were likelier than males to say it would be a tough decision – 40% to 26%. However, when it came to dog owners versus cat owners, there was no difference. Thirty-five percent of both said it would be a hard choice. Of course, because only 1,000 of the 1,501 adults in the nationwide poll were pet owners, some might say the poll was “petty”.

Sixty-three percent of Americans are overweight or obese and 8.3% have diabetes. A 2011 study by the Centers for Disease Control and Prevention analyzed data from adults in 3,141 counties across the country who said they didn’t exercise and found that obesity and diabetes rates were highest where physical activity was lowest. States with at least 70% of counties in the least-physical-activity group were Alabama, Kentucky, Louisiana, Mississippi, Oklahoma and Tennessee. States with at least 70% of counties in the most-physical-activity group were California, Colorado, Hawaii, Minnesota, Oregon, Vermont and Washington. Regarding exercise, it seems the South needs to start a new “movement”.

Finally, 66% of Americans admitted to carrying on as usual when they had the flu. That’s according to a 2011 nationwide survey of 1,000 Americans conducted by the National Foundation for Infectious Diseases. If you’re within 3-4 feet of someone with the flu, you breathe the same air and thus you’re at risk. If that person coughs or sneezes, you’re at risk if you’re within 6 feet. The flu hospitalizes approximately 200,000 people a year and kills 40,000. A sudden onset of chills, fever, aches and exhaustion are signs of the flu – not a cold. You need to isolate yourself to prevent “in-flu-encing” others.

 

WHAT STATEMENTS ARE STATES MAKING?

California has 4 of the top 5 most miserable cities. That’s according to the Forbes 2011 ranking. The ranking is based on 10 factors including unemployment, crime and taxes, as well as weather, commute time and how local sports teams are doing. For the second time in 3 years Stockton, California ranked #1 due to the housing bust, violent crime and unemployment. Housing problems, corruption, violent crime and long commutes earned Miami the #2 ranking. Merced (#3), Modesto (#4) and Sacramento, California (#5) all had declining home prices, high unemployment and high crime rates. Now it seems the slogan is “California AND bust”.

California, however, has a law that prevents retailers from asking customers for their ZIP codes when they are completing credit card transactions. California’s Supreme Court upheld the law in 2011, saying that asking for ZIP codes violates cardholders’ rights to protect personal information. The Court’s ruling was based on a 1971 state law that prohibits businesses from asking credit cardholders for information – like addresses – that could be used to track them down. The objection isn’t to retailers seeing customers’ ZIP codes, but to their recording them to use for marketing purposes. It seems marketing has become a “numbers game”.

Florida experienced a steep increase in illegal, online sales of raw, wild game in 2011. Much of the increase was attributed to a new, pet diet – “the prey model”. This diet requires pet owners to feed their pets food similar to what they would have hunted in the wild. Soliciting illegal, raw wildlife is a misdemeanor, punishable by up to 6 months in jail and a $500 fine. Selling raw wildlife without a license is a felony, punishable by up to 5 years in jail and a $5,000 fine. Jail … not there’s a source for “wild life”.

Maine has a bottle-redemption law that prohibits bottles from other states being redeemed in Maine. People from other states – especially New Hampshire that has no “bottle law” – fraudulently cash in an estimated 90 million cans and bottles annually. Maine redemption centers pay 5 cents for most beverage containers and 15 cents for wine and alcohol bottles. The centers are then reimbursed by distributors, who also pay the centers a 3-4 cent handling fee per container. The resulting redemption fraud costs distributors $8-$10 million a year. In 2011 only 10 states had redemption laws, which is one of the “Maine” problems.