Live Healthy • January 2012

The healing powers of hot tea may lead to a new beverage of choice.Hot tea may taste good and be soothing on a cool day, but there are also many medical benefits to this drink. Tea is an ancient beverage that has been enjoyed for centuries thanks to its healing benefits. Here are just some of the many ways sipping hot tea can be beneficial to you.

Decreased risk of heart diseaseA study published in the journal Circulation indicated that drinking more than two cups of tea a day decreased the risk of death from a heart attack by 44 percent. Even if you aren't having several cups a day, tea can provide marked improvement in cardiovascular health and reduction of fatal heart attacks.

Reduction in blood pressureDrinking merely a half-cup of green or oolong tea may reduce blood pressure by up to 50 percent, say researchers. Because high blood pressure could contribute to stroke, one can surmise that drinking tea may have benefits in stroke reduction as well.

Antiseptic propertiesPeople who rinse their mouth with tea or drink it frequently may benefit from a reduction in cavities or periodontal diseases. The bioflavonoids in tea have antiseptic and astringent properties. A tea gargle can help prevent bad breath and kill germs in the mouth that contribute to poor oral health, according to the Hibiki-an brand of green tea. Because many viruses, such as the flu and cold, are airborne, drinking or gargling with tea may also help fight cold and flu.

Lowers cancer riskThe polyphenols in tea may be responsible for inhibiting factors that promote cancer growth in the body, according to some studies. In addition, the antioxidants in tea can help improve overall health. In one study, green tea was shown to inhibit bladder cancer cell growth in the laboratory. Some doctors surmise that drinking tea can fend off certain gastrointestinal cancers.

Neurological benefitsSome research suggests that tea is valuable in the fight against neurological conditions such as Parkinson's disease and dementia.

Many of the benefits of tea are produced through flavonoids – a natural class of antioxidants that are found in many

natural plant-derived foods. According to medical experts, antioxidants remove free radicals from the body – molecules that form as side products of damage done to the body by pollution and the natural aging process. The instability of free radicals causes them to react negatively with cells in the body and DNA. This may result in malfunctions and mutations on a cellular level. These malfunctions or mutations can increase risk of heart disease and cancer.What many people like about drinking tea is that there are no apparent side effects. Even if tea doesn't produce all of the benefits it promises, there is still the comfort in knowing the beverage is not harmful, either. In addition to its antioxidant properties, tea is a soothing drink that can calm a sore throat, hydrate the body, relieve symptoms of upper respiratory infections, and warm a person up when there is a nip in the air. Add a little honey – which has its own nutritive value – and you may have a potent remedy in a cup.

Not Your Cup of Tea?Think Again.

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Not all tea is the same, and therefore can benefit from different

brewing methods. Here are some guidelines that can be adjusted to

taste as necessary.Herbal teas: There are many different varieties and herbs

that go into herbal tea blends. Therefore it is difficult to give a

standard brew time or instructions for the tea. Generally start with a standard boiling water and 5

minutes of steeping.Black tea: A robust variety that

can be brewed in boiling water and steeped for 4 to 6 minutes.

Green tea: Green tea is less mature than black tea and will

require a gentle approach. Use a cooler temperature water (140º to 160º F) and steep no more than 4

minutes.White tea: White tea leaves are

immature tea leaves with a delicate flavor. Use water slightly warmer than green tea and steep as you

would for black tea.Oolong tea: This tea falls in the

middle of green tea and black tea, and should be brewed accordingly.

Water temperature should be around 190º F, with the tea steeped

between 5 to 8 minutes.

Tea Brewing Tips:

LH

It’s all about the little things. A new year doesn’t have to mean remaking every aspect of life. Sometimes, tapering the smaller things can lead to a stronger big picture. Honing in on individual facets of healthy living is the sure way to make 2012 the best year yet. Here are 12 easy ways to boost a healthier lifestyle and provide focus for a fresh new year.

1 Develop a financial planIn the midst of a national financial crisis, money woes are no doubt topping the stress list for many people. Going into 2012 with a disorganized budget isn’t exactly the best start, for finances or mental health. Ric Edelman, a top-ranked adviser and author of the best-selling book, “The Truth About Money”, suggests choosing a financial plan for the year and sticking to it.“The single greatest cause of financial failure is procrastination,” Edelman says. Saving enough money to cover at least six months’ worth of living expenses should be the first step, he says. Not sure how to get started? Hire a financial advisor. Edelman suggests looking for a reputable, independent and fee-based professional if help is needed.

2 Pay yourselfA good trick for sticking to a budget is writing a check … to yourself. “Instead of writing checks each month to pay all of your bills until there’s nothing left to save, write the first check to yourself before you’re out of money,” Edelman says.

3 Don’t let the past get you downThe perfect motto for a new year, new you: Let go and move on.“Visit the past so you can see how it may be coloring your current relationships with dark hues, but make sure to live in the present,” says Dr. Frances Cohen Praver, a clinical psychologist and author of “How Understanding Your Brain’s Wiring Can Help Rekindle Your Relationship” . “If you stay in the past, you will become depressed,” she says.On the reverse, Cohen Praver also says to avoid thinking too far ahead, for fear of growing anxious or negative. “The key is to live in the present,” she says.

4 Clean up your relationships“If love has faded from your relationship, now is the time to work hard to bring love and lust back,” Cohen Praver says. The New Year is a good excuse to try new things with your partner, in the name of new adventures. “Remember that you and your partner are connected with mirror neurons, so that if you change yourself, your partner can’t help but change himself or herself too,” Cohen Praver says.

5 Maintain a well-balanced dietEating healthy is an obvious way to stay on track health-wise, but knowing what foods are best to incorporate into an overall eating scheme is key.Lisa DeFazio, a registered dietitian and diet expert for Perez Hilton’s celebrity health and fitness website, fitperez.com, says to go for variety. She suggests incorporating whole grains for fiber, such as oatmeal, oat bran and flax seeds. Proteins like nuts, fish, chicken and lean beef also are important, as are healthy fats from olive oil, avocados and nuts.

6 Sneak in your nutrientsAngela Pifer, a Seattle-based nutritionist, suggests stocking up on frozen vegetables like organic spinach and kale, both for their affordability and their ability to add a nutritious punch to traditional meals like scrambled eggs, soup, stew, stir-fry and casseroles. Busy people will be more likely to incorporate veggies if they are already chopped and ready to cook.

7 Eat your vitaminsRecent studies have begun to question the efficacy of daily vitamins. Instead, fill in your nutritional blanks by planning and buying snacks that are made with fruits, nuts, seeds and vegetable and plant extracts.People should make it their goal to eat more fruit, period, dietitians say.“It’s one of the most important things we can do,” says Alice Bender, a registered dietitian and nutrition communications manager, for the American Institute for Cancer Research in Washington, D.C.Fruits are high in dietary fiber and water content, so you fill up without too many calories, Bender says. In addition, fruits contain vitamins, such as A and C, the mineral potassium, as well as plant chemicals that may reduce a person’s risk of chronic disease. People who consume more fruits may have a lower incidence of larynx, esophagus, stomach or lung cancer, according to Bender.

8 Replace junk with nutritionGiving up salty and sweet snacks can be hard. Luckily, it’s easy to find healthy replacements for junk-food favorites. For those with a taste for salt, DeFazio suggests options like Popchips, low-fat microwave popcorn, pretzels and Chex mix. For the sweet-toothed folks, go for dried fruit, frozen juice bars, low-fat granola bars, graham crackers and low-fat pudding cups.

9 Try a new dietIf you’re up for the task, several websites promote start-of-the-year diet challenges. Pifer runs a 28-Day Vegan Challenge, a vegan diet plan with a focus on detox, that begins Jan. 11, 2012. According to Pifer, more than 1,300 participated through her website, nutritionnorthwest.com, in the past year.If going vegan is too extreme, try other diet challenges, like Meatless Mondays, a movement in association with the Johns Hopkins Bloomberg School of Public Health that aims to reduce an individual’s meat consumption by 15 percent by forgoing meat products every Monday.

10 Get movingEvery movement counts. It’s best to choose something that can be done consistently.“The key is to pick one small thing to do every week,” says Terri Walsh, a celebrity fitness trainer and star of the new DVD, “The A.R.T. Method By Terri Walsh”. “Once it becomes habit and you don’t think about doing it, add the next small thing.”Walsh suggests activities like running, dancing and boot camp classes.

11 Get moving, gym or no gymGym prices and crowded environments might keep some from accomplishing their annual

fitness goals, but Walsh says there’s no need. She suggests finding an at-home program that caters to your interests, such as yoga, Pilates or dance. “Sometimes starting at home on your own gives you time to digest what you learn and then get out into the world and try,” Walsh says.

12 Live big or go homeLife is here, and life is good. As you go into the New Year, don’t forget the most important things life has to offer. “Live moment to moment with meaning, satisfaction, purpose and love,” Cohen Praver says.

2 • Live Healthy • An Advertising Supplement of The Chronicle Thursday, Jan. 12, 2012

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Movie icon, dancing star and patient advocate Jennifer Grey is one of the millions of Americans who has lived with chronic pain. According to the Institute of Medicine, over 100 million adults in the United States suffer from chronic pain conditions. Grey’s journey with this complex medical condition began more than ten years ago, and it has impacted her personal life and career. Now she is sharing her experience to inspire others to become “communication experts” about pain. Grey understands how important open and honest dialogue is to developing an individualized treatment plan with your health professional. “Pain is a part of life, but suffering doesn’t have to be,” says Grey. “No one should suffer in silence. I want people to know that communicating about pain is an important first step to identifying the best treatment options for you.

Get the most out of your medical

appointment. Grey suggests preparing in advance by following the “Three R’s”: Research, Record and Rehearse: Research and learn all you can about chronic pain

so you’ll know what to ask during your next medical appointment. Be sure to write down all your questions and take them with you. Record how you’re feeling day-to-day in a pain journal. Write down what your symptoms are, their severity and any steps you are taking to relieve pain. Rehearse with a loved one or caregiver to organize your thoughts and key points to communicate to your healthcare professional.

Pain Management

Glass Half Full Calorie Counting

Diet season is in full force and there are plenty of opportunities to feel defeated. Try practicing your optimism skills and the following situations may become small victories.

Half Empty

Half Full!

Finding the longest line in the store while shopping without kids so that you can read through a trash magazine guilt-free because you are burning twice as many calories …PRICELESS

Amount of calories burned by a 155 pound person in 30 minutes of the following activities;

Standing in line at the grocery store… 47 calories burned

Catching up on your reading …42 calories burned

Cooking a tasty meal at home …93 calories burned

Going bowling so you don't have to clean the house...112 calories burned

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Live Healthy • An Advertising Supplement of The Chronicle Thursday, Jan. 12, 2012 • 3

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Do your best to keep light in the bedroom to a minimum. Avoid overhead light if you can, and when reading, use a book light or, better yet, listen to an audiobook.

6 Bedroom Fixes For a Better Night’s Sleep

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If you don’t have a personal preference, try keeping the bedroom cooler rather than warmer – it mimics the descent in cooling of body temperature we experience when we sleep. “Most people report they feel better with a cool environment,” says Dr. Lisa Shives, medical director at Northshore Sleep Medicine in Evanston, Illinoise.

Too much light infiltrating your bedroom? Try blackout shades, which should be available at your local furniture or hardware store, in addition to online retailers.

Is your spouse a snorer? A good pair of earplugs makes for a simple, cheap solution. It might take time to adapt to wearing them at night, but it will be worth it in the long run.

If external noises are the problem, there are plenty of remedies, including white-noise machines or smartphone apps. Just be sure to find one that works for you.

As tempting as it may be to sleep with your favorite furry friends, it’s best to keep pets out of the bedroom. “Pets are a very common cause of awakening at night, by jumping on the bed and barking or meowing,” says Dr. Ronald Popper, of the Academy of Sleep Medicine in Darien, Ill. LH

4 • Live Healthy • An Advertising Supplement of The Chronicle Thursday, Jan. 12, 2012