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60-Second Health and Fitness Boosters

When it comes to losing weight or making healthy choices, you probably think that it takes hours at a gym plus long nights preparing and planning nutritious meals. What you may not realize is that quick and easy changes can really improve your immediate health and wellness. So just how quick is quick? One minute—that’s it! Try any one of these 60-second activities to easily reap the healthy benefits. 1. Drink a tall glass of water. We all know the many health benefits of drinking water, but did you also know that even mild dehydration can cause fatigue? So, the next time you feel your energy waning, grab a glass of cold water and guzzle it down! 2. Twist it out. So many of us spend every weekday seated in front of a computer. Not only can sitting all day wreak havoc on your posture, but it can also compress your spine and exaggerate its curvature. Not fun. A simple twist can help undo this. As you sit in your desk chair, simply twist your upper-body to one side, hold for 30 seconds, and then repeat on the other side. If you have the space to sit on the floor, try this torso twist stretch. It’s guaranteed to make you feel better! 3. Take a deep breath. How often do you think about breathing? If you are like most people, you probably don’t think about it often enough. For a quick pick-me-up, simply take five deep breaths. Slowly inhale for at least five seconds and exhale for 10 seconds each time. Your body will thank you for the extra oxygen. 4. Do 20 jumping jacks. Research has shown that long periods of sitting can be detrimental to the body and our overall health. So get up out of that chair and jack it out! Just one minute of jumping jacks is an easy way to get your heart pumping and blood flowing. 5. Smile. Smiling can actually make you happier. So go ahead—smile! 6. Go outside. You’ve probably heard the health buzz about vitamin D lately. Preliminary research suggests that vitamin D helps regulate the immune system, supports heart health, can help normalize blood pressure and promotes healthy aging. Vitamin D has also been linked to improved mood. If you have a minute to spare, step out into the sunshine! 7. Put on a favorite song. There’s nothing quite like your favorite music to perk you up and get you feeling good. Listening to music has been shown to improve immunity and release endorphins. Bonus points if you dance along! 8. Sit up straighter. Did you know that bad posture can put unnecessary stress on your low back? Take a minute to focus on sitting up straight with your shoulders down and back. Don’t you feel better already? 9. Be grateful. Write down five things you’re grateful for, no matter how large or small (your hair, your family, your morning cup of Joe—whatever). Do you feel more thankful, generous and overall happier after? Funny how a little reminder of what we have can turn a frown into a smile. 10. Tell a joke. Awake your inner child and tell a silly joke—whether it’s a knock-knock joke or even a funny line from a movie. Anything that gets you laughing is enough to get your happy endorphins flowing! 11. Do 10 pushups. Being strong is important, but having functional strength is even more important because it makes everyday activities easier to accomplish. A push-up is a great, quick exercise for building functional strength. Drop down and give me 10—or as many as you can do in 1 minute. 12. Encourage someone. Isn’t it interesting how you always seem to feel better after helping someone else feel better? Whether you post a supportive comment on a SparkFriend’s page or write a few kind words in a card or an email, taking a minute out to help someone can quickly boost your mood. 13. Set a goal for the day. Fact: People who set goals have more success than people who don’t. So why not take a few seconds and write down what you want to do today? Then, just commit to making it happen! 14. Focus on one thing you love about yourself. At times, we put so much effort in focusing on what we don’t like about ourselves that we fail to see the good. Take 60 seconds to think about what you like about you. Is it your eyes? Your strong legs? Your giving nature? Thinking about how great you are will instantly increase self-confidence. 15. Wash your hands. It seems like cold and flu season is always in full force (or just around the corner).  One of the simplest and easiest ways to stay well year round is to wash your hands. All you need is warm water, soap and 20 seconds of rubbing to rid your hands of unwanted germs. 16. Compliment a stranger. What better way to make yourself feel good than to unexpectedly brighten someone else’s day? The next time you admire someone’s clothes, positive attitude or eyes—say so! 17. Try aromatherapy. A number of different smells can have a positive effect on your mind and body. For example, peppermint is known to calm the stomach while its smell can energize you through a workout. And the scent of jasmine has been shown to reduce anxiety. To benefit, grab some scented lotion and either take a whiff from the bottle or rub some on your hands. 18. Salute the sun. Sun salutations are a well-known set of yoga poses that are said to warm up the body and increase blood flow and flexibility. So grab your mat and do one or two sets—rain or shine! 19. Give yourself a mini-massage. Massage has a number of health benefits, including reducing stress, lowering blood pressure and speeding muscle repair. While you may not be able to spend the time or money getting one at a spa, pampering yourself with just 1 minute of self-massage by rubbing your own hands, feet or shoulders can do wonders. 20. Be absolutely present. When we are wrapped up with work, to-do lists, and just getting by, sometimes we can forget to focus on what we are doing in the here and now. Try spending a minute just being. Focus on sounds, smells and whatever else is going on around you; instead of thinking ahead to what you'll do next, think about what you're doing right now. You’ll be amazed at how peaceful you feel. Just be! See? In the quest to be healthier, you don't have to spend a lot of time. Even if all you have is a few spare seconds here and there, you can make a positive difference in your overall health! Sources: Clean Hands Save Lives, from Centers for Disease Control and Prevention Fight Fatigue with Your Fork, from Psychology Today Here Comes the Sun, from Yoga Journal Highlights from the Research Project on Gratitude and Thankfulness, from University of California, Davis Peppermint, from University of Maryland Medical Center Research Briefs: Did You Know? from NammFoundation.org Vitamin D Research, from National Fluid Milk Processor Education Board, GetYourD.comArticle Source: http://www.sparkpeople.com/resource/wellness_articles.asp?id=1557

Healthy Smile, Healthy Body

You probably don't think about your teeth that much unless you drink something icy cold or that little postcard reminding you to schedule your next dental appointment shows up in the mail. However, you should really give your pearly whites more attention. After all, your teeth are one of the first things people see when you smile and greet them, and your oral health can have a major impact on the health of not just your mouth, but your entire body. Cavities and gum disease may contribute to many serious conditions, including diabetes and respiratory diseases, and untreated cavities are not only be painful, but they can also lead to serious infections. While you may have been notoriously hard on their teeth as a kid and teenager (forgetting to brush and floss sometimes), most adults have it in their routine to brush at least twice a day. But what about flossing? Only 28% report doing it daily, even though most of us know better. And while you may also know better, Americans are also overconsuming junk food and sugar, which, when combined with a lack of flossing, is a recipe for oral health problems.  The Academy of General Dentistry estimates that 75 percent of Americans have some form of gum disease or gingivitis. And, according to the Centers for Disease Control and Prevention, tooth decay affects one out of three adults. So how do your teeth have such an impact on your well-being, and how do you stay healthy by focusing on your mouth? Here's a guide to what you need to know about your oral health, and how to keep your mouth and teeth clean and beautiful! Gum Disease So just what is gum disease? Also called periodontal disease, it's an inflammation of the gums. Gum disease occurs when plaque, a sticky colorless film of bacteria, builds up on your teeth and hardens into a tartar that can cause infections in the gums. If it's not treated, gum disease can increase your risk of respiratory disease, as the bacteria in plaque can travel from the mouth to the lungs, causing infection or aggravating existing lung problems. Gum disease can also spread and affect the bones underneath the teeth, which eventually dissolve and no longer support the teeth in its place. (That's basically just a complicated way of saying that your teeth can fall out!) Research also shows a link between diabetes and gum disease. People with diabetes are more likely to have gum disease than non-diabetics are, so if you have diabetes or it runs in your family, you definitely want to take care of your teeth. (More on prevention later!) The moral of the story? Gum disease is bad news. The symptoms of gum disease can vary from one person to the next, but one telltale sign is usually swollen, tender and red gums. If your gums bleed when brushing or flossing, that can be a warning sign, as can receding gums, bad breath that won't go away, loose teeth or a change in your jaw alignment. If you're having any of these symptoms, be sure to tell your dentist. A dentist or a periodontist can tell you if you have gum disease or gingivitis (a type of gum disease) with an exam and usually an x-ray. Treatment usually involves plaque removal, medication and, in the worst cases, surgery. Cavities You probably already know a little about cavities, and chances are, you may have even had one or two. Cavities are a sign of tooth decay, which is a breakdown of a tooth's structure. The decay can affect the enamel of the tooth and the inside of the tooth, and is caused when sugary and starchy foods like soda, breads, baked goods and candy are left on the teeth. Your dentist will be able to tell if you have a cavity during your regular exam, but in the advanced stages of a cavity, you may get a toothache, especially after having sweet, hot, or cold food or drinks. You may also be able to see pits or holes in your teeth. A cavity is treated by a dentist. He or she can remove the decayed portion and replacing it with a filling. If the tooth decay is advanced and the tooth structure is affected, your dentist may have to put in a crown. Another good reason to avoid sugary foods, right? Teeth Spacing You may think that the spacing of your teeth is just a cosmetic issue, but it affects the health of your mouth, too. Teeth that are spaced too tightly together can create gum problems, just as teeth that are spaced improperly can allow food to get stuck between the teeth, therefore increasing the risk of gum disease. An orthodontist can help straighten out your teeth (yep, even as an adult) with braces, invisible retainers, or other treatments for optimal oral health. Other Issues If that wasn't enough, poor oral health has also been shown to cause sleeping issues, hurt your self-esteem, and diminish your ability to chew and digest food properly. And if you smoke (hopefully you don't!), it can be horrible on your teeth. Tobacco smoke and chewing tobacco are both very harmful to your gums, and toxins within these drugs can cause oral cancer, damage the bones around your teeth and result in tooth loss. Tips to Keep Mouths Happy Now that you know how important your mouth is to your overall health, how do you keep it healthy? Here are some tips for a clean mouth!

  • Mom was right! Brush your teeth at least twice a day and floss daily. This keeps plaque at bay, improves breath and prevents stains. Plus, a study published in the British Medical Journal found that people who brushed twice a day were 30% less likely to develop heart disease compared to people who only brushed once. That's because, according to health experts, gum disease can lead to inflammation and can damage your arteries.
  • Don't eat junk food, and stay away from sweets. Eat those vegetables!
  • Make sure your toothpaste and mouth rinse include fluoride, which helps prevent tooth decay.
  • If you wear braces, be sure to keep the space between your teeth and archwires clean by using floss threaders and orthodontic toothbrushes.
  • If you play contact sports, consider having a custom-made mouth guard fitted to protect those pearly whites.
  • Visit your dentist twice a year to make sure everything is in tip-top shape!
Having healthy teeth isn't just about looking great (although that's a nice perk!). Good oral health is really about your body's overall wellness. So brush right, brush often and take care of those teeth!Article Source: http://www.sparkpeople.com/resource/wellness_articles.asp?id=1528

How to Tame Wedding Planning Stress

It's a gross understatement to say that planning a wedding is stressful. With all of the coordination, timing and numerous things to prepare for (not to mention family politics!), it's no wonder that nice, normal people turn into grumpy grooms and bridezillas. However, you don't have to become a stressed-out stereotype on your big day. In fact, it is possible to plan a wedding and keep your healthy cool—no matter the situation. 6 Common Wedding-Planning Stressors—and How To Remedy Them You and Your Fiancé Want Different Types of Weddings One of the biggest wedding stressors occurs when you and your fiancé have very different ideas of what your special day should be like. Traditional and in a church? Small and in your parent's backyard? A tropical destination wedding? The options are limitless, and couples are less bound by tradition now than ever before. But if the soon-to-be-wed couple can't agree on what kind of ceremony to have, or worse—one person wants a wedding and the other just wants to go to the courthouse—stress can be high from the get-go. How to de-stress: Before you plan any wedding details, sit down with your fiancé and make a list of the top three things that are important to each of you as far as the ceremony and reception are concerned. Then, calmly and patiently compare lists to see where you can compromise. If he wants a small wedding but you want a big one, you can always hold a small ceremony and then a big after-party. Or, if he wants a destination wedding and you want to be home, simply have the ceremony out of town and the reception in your hometown. Remember that this is the person you are agreeing to spend the rest of your life with, so take a few deep breaths and find a solution that you can both be happy with. Marriage is all about give and take! Overbearing Family Members or Friends Almost every bride and groom deals with at least one or two overbearing (yet well-meaning) family members or friends while planning a wedding. Whether it's a future in-law, your own parents or even a bossy friend, all seem to have an opinion on what you should and shouldn't do. How to de-stress: Remember that this is your wedding—not everyone else’s. It may be hard to tell your loved ones "no" or disagree with Aunt Millie about your bridesmaids wearing tangerine, but if you want your wedding day to be truly special and unique you must stand your ground. Politely, yet firmly state your decisions with the support of your partner. Think of it as if others are trying to derail or sabotage your diet—it's really none of their business! Fear that Your Dress Won't Fit Of course you want to feel confident and healthy on your wedding day, but don't spend the months before your wedding stressing about your size or what you look like—especially if you're trying to drop a few pounds before the big day. Remember that stress only hurts your weight-loss efforts. How to de-stress: First, make sure that you aren't being unrealistic about your body image on the big day. Make sure that any wedding weight-loss goals you have are realistic. After all, planning takes a lot of time and can be stressful, so you may not have as much time as you think you do to exercise and cook healthy foods. Second, be sure to drink enough water, eat lots of fruits and vegetables, and get that beauty rest. These three things will really give you that wedding-day glow. Lastly, visualize yourself walking down the aisle with confidence on the big day. Picturing yourself in a positive light helps squash stress and can give you the energy to plan, plan, plan! Your Wedding Budget More money, more problems, right? Well, in the case of wedding budgets, less money and big expectations can equal more problems, too. On average, U.S. couples spend almost $20,000 on a wedding. And that number doesn't include a honeymoon or engagement ring. Unless you have a large budget already in place, or family members with deep pockets, keeping costs down can be challenging at best. How to de-stress: Remember to prioritize any and all expenses, and balance costs as you go if necessary. If you go over on catering, don't spring for those chair covers or pricey linens. If your bouquets cost more than you expected, trade out half of your centerpieces for less costly decorations. Ask yourself what you'll remember when you look back on this day. Will it be your beautiful dress or suit? Will it be the music and DJ? How about those expensive invitations? Determine your needs versus your wants and be realistic about them. You know what's more stressful than wedding planning? Coming back to wedding debt after your honeymoon. The Guest List I have yet to meet a couple who didn't have at least a few stressed-out moments due to their wedding guest list. From being afraid of offending others to your in-laws insisting that your fiancé's fourth and fifth cousins just have to be there, compiling a guest list can get tricky. How to de-stress: Sit down with your partner and agree on a guest policy together. Decide if children are or aren’t welcome and the maximum number of guests you want (and can afford). Consider dividing guest counts evenly between your two families and have the first and final say on who attends. If you have room and one family wants more guests to come, many couples have that side of the family fund the extra seats. No matter how you do it, agree on a policy and don't waiver from it. Sticking to rules helps you and your family members explain to others why Wally, your third-removed cousin, wasn't invited. You Want the "Perfect" Wedding—No Exceptions Of course you want your wedding day to be perfect. Who doesn't? But how realistic are your expectations, and what will happen if everything doesn't go perfectly? Will you consider the day to be ruined, after all of that planning and thought? How to de-stress: Vow to be easy going on your wedding day and take it all in stride. There is no such thing as a perfect wedding. You know the saying, "Don't sweat the small stuff"? Well, during the wedding planning process and the day itself, remember the big picture and take a deep breath. After all, no one will remember the lopsided cake or miss the parting gift that the reception staff forgot to put out. No one will know if you fudged your vows or forgot your earrings. They'll be too busy remembering what a great time they had sharing the start of your marriage with you! In any stressful wedding-planning event, remember to always take time to eat healthy foods, exercise, sleep well and practice stress busters like yoga, meditation or these other techniques. Making time for just a few minutes of stress reduction each day can go a long way now—and during your marriage, too! Sources: http://www.costofwedding.com/ Dealing With Wedding Stress, from Wednet.comArticle Source: http://www.sparkpeople.com/resource/wellness_articles.asp?id=1582

Mylan hopes generic EpiPen will end pricing controversy

The maker of the EpiPen is hoping to end the controversy surrounding it by offering a generic version of the life-saving drug.

>> Read more trending stories

Pharmaceutical company Mylan announced Monday it will launch an alternative to the EpiPen at half the price. 

While the cost of two generic injectors of the emergency allergy drug will still be pricey at $300, Mylan has been facing severe criticism for the $600 price tag for a pair of EpiPens.

>> Related: Sarah Jessica Parker ends EpiPen partnership after price hike

That same number of EpiPens cost roughly $100 in 2008, but Mylan has had a virtual monopoly on the market. 

The company is assuring the public the generic version will be the same as the EpiPen in terms of how the drug is made and how the device is used. 

And Mylan is going to keep offering a $300 discount on EpiPens for families that qualify based on income. However, outside experts have said few families will benefit from that discount program. 

>> Related: Mylan's EpiPen discount won't help everyone

Some argue Mylan's nonbranded version isn't just a move to stop controversy, but to beat competitors to the punch. 

Teva Pharmaceutical Industries has been working on a generic substitute for EpiPens, but the U.S. Food and Drug Administration won't allow that drug on the market until at least 2017

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Mylan's EpiPen discount won't help everyone

After facing fierce backlash, drugmaker Mylan last week agreed to offer discounts to patients who use its EpiPens.

>> Watch the video from Newsy

"As a mother, I can assure you, the last thing that we would ever want is no one to have their EpiPen due to price. Our response has been to take that immediate action of making sure everyone has an EpiPen," Mylan CEO Heather Bresch told CNBC.

The company announced in a statement Thursday it will offer a savings card that will cover up to $300 of the EpiPen 2-Pak for "patients who are facing the burden of higher out-of-pocket costs."

The list price of that drug can set patients back as much as $600, up from about $60 in 2007.

>> Why is the EpiPen so expensive now? Can consumers get any help?

Mylan says its savings card will cut that price in half for commercially insured patients who are currently paying the full list price.

But some experts say the cards won't solve the bigger problem at hand.

A professor at Harvard Medical School told The Washington Post, "These don't actually do anything about the price itself, because the high price is still being paid by the insurer, which then ends up being reflected in increasing premiums. This is not a public health solution."

>> Sarah Jessica Parker ends EpiPen partnership after price hike

Plus, many people won't be able to get the EpiPen discount. The savings cards can't be used by anyone who doesn't have insurance.

And the same goes for people who use government health care programs. Discounts from companies are considered "kickbacks" that leave the federal government with the rest of the bill.

>> Read more trending stories

As U.S Rep. Elijah Cummings of Maryland said Thursday, "Mylan should not offer after-the-fact discounts only for a select few — it should reverse its massive price increases across the board immediately."

It's unclear how the EpiPen savings cards will be given to customers or if there's a time limit on how long they can be used.

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