Dee

I love this site.. thanks for posting it. I am always looking for old recipes to try!

Seldies... do you have my address from the quilt exchange. If you got rid of it let me know and I will email it too you.. and They'd, no scrap is too small for this project and I am having tags made up to say " This was made from Love by....." and then I put all who donate, your names on the label. What do you think of that Girls? Do you want your real names or your names from here on the tags? let me know. ... Love you guys!

Received your quilt squares Cat and the cat square is adorable. I might make it the focus point of the quilt. Thanks so much to everyone for all your wonderful squares and getting them out so quickly and Snowy thanks for taking on this project! Are you ready for the next one,

A good wife always forgives her husband when she's wrong. --Milton Berle

You know that your cholesterol level is too high -- which increases your risk for heart attack or stroke. But what you eat can make a big difference to your cholesterol.• Low-density lipoprotein, or LDL, contributes the most to heart disease because it carries cholesterol into the plaque build-up in your arteries. This plan will help you to lower LDL levels by using monounsaturated fat instead of saturated fat, decreasing total fat intake and eating 25 to 35 grams of fiber each day. (It can also help to lose a moderate amount of weight, if necessary.) • High-density lipoprotein, or HDL, is the good type of cholesterol because it's typically excreted from the body and doesn't contribute to plaque that builds up on the inside walls of the arteries. The best way to increase HDL levels is to exercise, stop smoking and lose a moderate amount of weight, if needed. This diet will also help by offering monounsaturated fats, found in vegetable products, such as olives, olive oil, canola oil, nuts and seeds, in place of saturated fats, found primarily in animal fats, like the skin on poultry and the fat in red meat, as well as dairy products with fat, like cheese and milk. • Trans fatty acids are the latest culprit in cholesterol levels and heart disease. They are formed when liquid fats are hydrogenated, or partially hydrogenated, to become more solid at room temperature. Trans fatty acids are known to raise both total cholesterol and LDL cholesterol levels. This diet will help you avoid trans fatty acids, which are found in hydrogenated oils in crackers, baked goods, cereals and breads; fast foods such as french fries, fried fish and onion rings; and margarine, especially stick margarine. • Legumes (beans) contain folate, which helps lower levels of homocysteine (an amino acid that may lead to blockages in the arteries) and reduce heart disease risk. This meal plan offers legumes at least once each day in soups, salads or vegetable recipes. • Cold-water fatty fish, such as salmon, albacore tuna, haddock, mackerel, herring and sardines, are high in omega-three fatty acids, which help lower triglyceride and LDL cholesterol levels. Eating seafood at least twice a week could lower your risk of heart disease by 29 to 40 percent! This meal plan helps by offering a seafood choice for dinner. BREAKFAST Option one 1 cup plain oatmeal cooked with skim milk, topped with 1/2 cup blueberries 1/2 cup purple grape juice Option two 1 cup Cheerios with skim milk 1/2 grapefruit 1 slice whole-wheat toast topped with 1 teaspoon tub margarine Option three 1/2 cup Eggbeaters made into an omelet with 1/2 cup chopped raw veggies (try onions, green and red peppers, celery and zucchini) 1 cup skim milk 1 slice whole-wheat toast with 1 teaspoon tub margarine LUNCH Option one 1/2 cup tuna packed in water mixed with 1 tablespoon low-fat mayonnaise and chopped celery, peppers and carrots 2 cups mixed dark green lettuce (try romaine, kale or escarole) 1/2 cup Marinated Two Bean Salad with Corn 1 apple 1 cup skim milk Option two 2 cups Black Bean Soup 1 cup grapes 1 cup sliced tomatoes drizzled with 1 tablespoon olive oil and balsamic vinegar dressing 1 cup skim milk Option three 1 whole-wheat pita sandwich stuffed with 2 ounces turkey breast, 1/2 sliced avocado and 1/2 cup dark green lettuce 1 cup Minestrone Soup 1 orange 1 cup skim milk DINNER Option one Grilled Salmon with Fruit Salsa 1 small baked potato topped with 1 teaspoon tub margarine and 1 teaspoon fat-free sour cream 1 cup steamed broccoli 1 baked apple topped with cinnamon, brown sugar and raisins Option two Roasted Chicken and Vegetables 1/2 cup baked sweet potato 1 cup steamed asparagus 1 sliced banana, tossed with brown sugar and cinnamon and broiled until the sugar melts Option three Thai Tofu Stir Fry 1/2 cup brown rice 1/2 cup fresh fruit salad with 1/3 cup fruit sorbet SNACKS 1/2 cup soy nuts 1 piece fresh fruit 1 cup berries 1 cup non-fat yogurt 1 cup cold cereal with at least 5 grams of fiber; 1/2 cup skim milk 2 cups raw vegetables with fat-free dressing for "dip" 1 slice whole-wheat toast with 1 teaspoon fruit spread 1 soy smoothie (blend 1 cup soft tofu with your favorite fresh fruit; thin with soy milk) Healthy Do's and Don'ts Do: Choose monounsaturated fat, such as olive oil or canola oil, in cooking. Monounsaturated fats can actually help raise your HDL levels, especially if you replace saturated fat with monounsaturated fat -- for instance, by using olive oil instead of butter Replace cow's milk with soy milk to increase soy protein intake to 25 grams per day, the amount the American Heart Association says is necessary to lower cholesterol levels. As an added bonus, soymilk contains no saturated fat or cholesterol! Drink eight ounces purple grape juice or red wine each day (check with your physician before you use wine or other types of alcohol on a regular basis). Antioxidants called flavonoids are found in both purple grape juice and alcohol and appear to help lower risk of heart disease Go nuts! A small handful of nuts can add protein, fiber, monounsaturated fats and even antioxidants that help reduce risk of heart disease. Toss a few nuts in your breakfast cereal or on a lunchtime salad Use ground flax seeds, which may lower cholesterol levels. Ground flax seeds are high in soluble fiber and omega-three fatty acids, essential nutrients for a healthy cardiovascular system. Mix one to two tablespoons ground flax seeds in a morning fruit smoothie, stir them into yogurt or add to granola Don't: Eat lunch meat with more than two grams of fat per ounce, fatty meat or poultry or fried foods. This will help decrease your saturated fat intake, which raises blood levels of cholesterol more than any other food Skimp on the fiber. The Nurse's Health Study showed that every additional five grams of fiber consumed on a regular basis decreased risk of heart disease by 37 percent. Consider eating a high-fiber breakfast cereal (with at least five grams of fiber per serving) each day

The change of life. The end of fertility. The beginning of freedom. Whatever people call it, menopause is a unique and personal experience for every woman. It's a natural event that marks the end of fertility and childbearing years. Technically, menopause results when the ovaries run out of eggs and decrease production of the sex hormones estrogen, progesterone and, to a lesser extent, androgen. Why or how does this happen? A woman is born with about 500,000 egg cells, but only about 400 to 500 ever mature fully to be released during the menstrual cycle. The rest degenerate over the years. During the reproductive years, a gland in the brain generates hormones that cause a new egg to be released from its follicle each month. As the follicle develops, it produces the sex hormones estrogen and progesterone, which thicken the lining of the uterus. This enriched lining is prepared to receive and nourish a fertilized egg, which could develop into a fetus. If fertilization does not occur, estrogen and progesterone levels drop, the lining of the uterus breaks down, and menstruation occurs. For reasons unknown, your ovaries gradually begin to change in hormone production during your mid-30s. In your late 40s, the process accelerates and hormones fluctuate more, causing irregular menstrual cycles and unpredictable episodes of menstrual bleeding. By your early to mid-50s, periods finally end altogether. However, estrogen production does not completely stop. The ovaries decrease their output significantly, but still may produce a small amount of estrogen. Progesterone, the other female hormone, works during the second half of the menstrual cycle to prepare the uterine lining as a viable home for an egg, and to shed the lining if the egg is not fertilized. If you skip a period, your body may not be making enough progesterone to break down the uterine lining. However, your estrogen levels may remain high even though you are not menstruating. At menopause, hormone levels don't always decline uniformly. Production of estrogen and progesterone is erratic and unpredictable at this time. Most women can tell if they are approaching menopause because their menstrual periods start changing. The "menopause transition" is a term used to describe this time. Perimenopause is another term used by some to describe as "being in menopause." But menopause itself -- as defined by health care professionals -- is only one day in a woman's life -- the day after she has not had a menstrual period for 12 consecutive months, and no other biological or physiological cause can be identified. Until 12 consecutive months have passed without a menstrual period, a woman in her late 40s may still be able to get pregnant, despite irregular periods. Although the majority of women experience "natural" or spontaneous menopause, some women may experience menopause due to one of a number of medical interventions. Surgically removing both ovaries, a procedure known as bilateral oophorectomy, will trigger menopause, at any age. Induced menopause can also occur if the ovaries are damaged by radiation, chemotherapy or by certain drugs. Certain medical conditions also may cause menopause to occur earlier. Just as every woman's body is unique, your menopause experience will be a highly personal one. For example, 15 to 20 percent of women experience no physical symptoms at all, except the end of their menstrual periods. Some women go through menopause before age 51 and some experience it a bit later. Early menopause is defined as occurring at any age younger than age 40 or 45. Early menopause can occur naturally, but premature menopausal symptoms may signal an underlying condition, so it is important to discuss any symptoms with your health care professional. Menopause can occur as early as your 30s and, rarely, as late as in your 60s. However, there is no correlation between the time of a woman's first period and her age at menopause. In addition, age at menopause is not influenced by race, height, the number of children a woman has had or whether she took oral contraceptives for birth control. What does influence the time of menopause? Genetics are a key factor. And, women who smoke cigarettes experience menopause two years earlier, on average, than nonsmoking women. About six years prior to natural menopause, typically in a woman's late 40s, menopause-related changes begin. Physical changes triggered by hormonal fluctuations during this time frame include: * Irregular menstrual patterns. One of the most common and annoying symptoms you may notice during your 40s is that your periods become irregular. They may be heavy one month and then very light the next. They may get shorter or last longer. You may even begin to skip your period every few months or lose track of when your periods should start and end. These symptoms are caused by irregular estrogen and progesterone levels. Levels of hormones vary erratically and may be higher or lower than normal during any cycle. For example, if you don't ovulate one month--which is common for women in their late 40s--progesterone isn't produced to stimulate menstruation and estrogen levels continue to rise. This can cause spotting throughout your cycle or heavy bleeding when menstruation does start. One note of caution: although irregular menstrual periods are common as you get closer to menopause, they can also be a symptom of uterine abnormalities or uterine cancer. If your periods stop for several months and then start again with heavy bleeding or if you start bleeding after menopause, consult with an obstetrician/gynecologist as soon as possible for an evaluation. Irregular bleeding can also be a symptom of cervical cancer which should be picked up by a Pap test (see screening recommendations below). Be sure to mention any menstrual irregularities during regular check-ups. A uterine biopsy or vaginal ultrasound are the only ways to evaluate if irregular symptoms are abnormal. Other changes and signs of menopause include: * hot flashes (sudden warm feeling, sometimes with blushing) * night sweats (hot flashes that occur at night, often disrupting sleep) * fatigue (probably from disrupted sleep patterns) * mood swings * early morning awakening * vaginal dryness * fluctuations in sexual desire or response * difficulty sleeping Although there is a wide range of possible menopause-related conditions, most women going through natural menopause have only mild disturbances during the perimenopausal years. However, you should be aware that there are at least two major health conditions that can develop in the years ahead because of the decrease in hormone production that occurs at menopause: coronary artery disease and osteoporosis. Up until menopause, estrogen helps protect against plaque buildup in your arteries. It does this by helping to raise HDL cholesterol (good cholesterol), which helps remove LDL-cholesterol (the type that contributes to the accumulation of fat deposits called plaque along artery walls). After menopause, your risk for developing coronary artery disease (CAD) -- a condition in which the veins and arteries that take blood to the heart become narrowed or blocked by plaque -- increases steadily. Heart attack and stroke are caused by atherosclerotic disease, in most cases. Also, the body's own estrogen helps prevent bone loss and works together with calcium and other hormones and minerals to help build bones. Your body constantly builds and remodels bone through a process called resorption and deposition. Up until around age 30, the body makes more new bone than it breaks down. But, once estrogen levels start to decline, this process also slows down. By menopause, your body breaks down more bone than it rebuilds. In the years immediately after menopause, some women risk losing as much as 20 percent of their bone mass. Although bone loss eventually levels out in your late 50s, in the years ahead, keeping bone structures strong and healthy to prevent osteoporosis becomes more of a challenge. Osteoporosis occurs when bones become too weak and brittle to support normal activities. Not all women develop heart disease or osteoporosis. Many more things affect your heart and your bones than estrogen alone. For example, exercise improves your cardiovascular system -- your heart, lungs and blood vessels -- at any age. It can help decrease high blood pressure, a concern for one out of every three women over age 60. It can also help reduce weight gain, a major risk factor for heart disease, diabetes and many other health conditions common to older women. You are never too old to begin or continue exercising. A simple walking routine for 30 minutes three to five days a week can provide health benefits. There are other exercise options. Talk to your health care professional about which ones fit your lifestyle and medical needs. If your bones are strong and healthy as you enter menopause, you'll have better bone structure to sustain you as you age. Bone loss varies from woman to woman. You can also improve bone strength as you age by exercising regularly and making sure you get enough calcium in your diet or from supplements. Exercise also helps improve balance, muscle tone and flexibility, which can diminish with aging. Weakness in these areas can lead to more frequent falls, broken bones and longer healing periods. Women today can expect to live as much as one-third of their lives beyond menopause. In the next decade, more women than ever before -- as many as 52 million -- will be age 50 or older. The years following menopause can be healthy years, depending on how you take care of yourself. Overprocessing. Coloring, bleaching, perming and straightening, if done improperly, can cause hair to break off or fall out, and you'll have to wait for healthy hair to grow back in. Frequent relaxing using a hot comb can cause permanent hair loss. Traction. Tight ponytails or braids, weaves and extensions, heavy beads and too-tight curlers can all result in hair loss, particularly around the forehead. Fortunately, once you loosen up, your hair should grow right back. Clogged follicles. This is uncommon, but it can happen if you use a lot of very heavy, greasy products on your scalp and don't wash them off frequently. If you use a clarifying shampoo occasionally and cut back on the conditioners, you'll be fine. Other causes. There's a long list, but most of these are pretty rare: eating disorders; rapid weight loss; severe stress; alopecia areata (an autoimmune disorder); chemotherapy; overdoses of vitamin A, DHEA, or astralagus; thyroid disease; bacterial or fungal infection; syphilis; scarring; and side effects of some medications.

The change of life. The end of fertility. The beginning of freedom. Whatever people call it, menopause is a unique and personal experience for every woman. It's a natural event that marks the end of fertility and childbearing years. Technically, menopause results when the ovaries run out of eggs and decrease production of the sex hormones estrogen, progesterone and, to a lesser extent, androgen. Why or how does this happen? A woman is born with about 500,000 egg cells, but only about 400 to 500 ever mature fully to be released during the menstrual cycle. The rest degenerate over the years. During the reproductive years, a gland in the brain generates hormones that cause a new egg to be released from its follicle each month. As the follicle develops, it produces the sex hormones estrogen and progesterone, which thicken the lining of the uterus. This enriched lining is prepared to receive and nourish a fertilized egg, which could develop into a fetus. If fertilization does not occur, estrogen and progesterone levels drop, the lining of the uterus breaks down, and menstruation occurs. For reasons unknown, your ovaries gradually begin to change in hormone production during your mid-30s. In your late 40s, the process accelerates and hormones fluctuate more, causing irregular menstrual cycles and unpredictable episodes of menstrual bleeding. By your early to mid-50s, periods finally end altogether. However, estrogen production does not completely stop. The ovaries decrease their output significantly, but still may produce a small amount of estrogen. Progesterone, the other female hormone, works during the second half of the menstrual cycle to prepare the uterine lining as a viable home for an egg, and to shed the lining if the egg is not fertilized. If you skip a period, your body may not be making enough progesterone to break down the uterine lining. However, your estrogen levels may remain high even though you are not menstruating. At menopause, hormone levels don't always decline uniformly. Production of estrogen and progesterone is erratic and unpredictable at this time. Most women can tell if they are approaching menopause because their menstrual periods start changing. The "menopause transition" is a term used to describe this time. Perimenopause is another term used by some to describe as "being in menopause." But menopause itself -- as defined by health care professionals -- is only one day in a woman's life -- the day after she has not had a menstrual period for 12 consecutive months, and no other biological or physiological cause can be identified. Until 12 consecutive months have passed without a menstrual period, a woman in her late 40s may still be able to get pregnant, despite irregular periods. Although the majority of women experience "natural" or spontaneous menopause, some women may experience menopause due to one of a number of medical interventions. Surgically removing both ovaries, a procedure known as bilateral oophorectomy, will trigger menopause, at any age. Induced menopause can also occur if the ovaries are damaged by radiation, chemotherapy or by certain drugs. Certain medical conditions also may cause menopause to occur earlier. Just as every woman's body is unique, your menopause experience will be a highly personal one. For example, 15 to 20 percent of women experience no physical symptoms at all, except the end of their menstrual periods. Some women go through menopause before age 51 and some experience it a bit later. Early menopause is defined as occurring at any age younger than age 40 or 45. Early menopause can occur naturally, but premature menopausal symptoms may signal an underlying condition, so it is important to discuss any symptoms with your health care professional. Menopause can occur as early as your 30s and, rarely, as late as in your 60s. However, there is no correlation between the time of a woman's first period and her age at menopause. In addition, age at menopause is not influenced by race, height, the number of children a woman has had or whether she took oral contraceptives for birth control. What does influence the time of menopause? Genetics are a key factor. And, women who smoke cigarettes experience menopause two years earlier, on average, than nonsmoking women. About six years prior to natural menopause, typically in a woman's late 40s, menopause-related changes begin. Physical changes triggered by hormonal fluctuations during this time frame include: * Irregular menstrual patterns. One of the most common and annoying symptoms you may notice during your 40s is that your periods become irregular. They may be heavy one month and then very light the next. They may get shorter or last longer. You may even begin to skip your period every few months or lose track of when your periods should start and end. These symptoms are caused by irregular estrogen and progesterone levels. Levels of hormones vary erratically and may be higher or lower than normal during any cycle. For example, if you don't ovulate one month--which is common for women in their late 40s--progesterone isn't produced to stimulate menstruation and estrogen levels continue to rise. This can cause spotting throughout your cycle or heavy bleeding when menstruation does start. One note of caution: although irregular menstrual periods are common as you get closer to menopause, they can also be a symptom of uterine abnormalities or uterine cancer. If your periods stop for several months and then start again with heavy bleeding or if you start bleeding after menopause, consult with an obstetrician/gynecologist as soon as possible for an evaluation. Irregular bleeding can also be a symptom of cervical cancer which should be picked up by a Pap test (see screening recommendations below). Be sure to mention any menstrual irregularities during regular check-ups. A uterine biopsy or vaginal ultrasound are the only ways to evaluate if irregular symptoms are abnormal. Other changes and signs of menopause include: * hot flashes (sudden warm feeling, sometimes with blushing) * night sweats (hot flashes that occur at night, often disrupting sleep) * fatigue (probably from disrupted sleep patterns) * mood swings * early morning awakening * vaginal dryness * fluctuations in sexual desire or response * difficulty sleeping Although there is a wide range of possible menopause-related conditions, most women going through natural menopause have only mild disturbances during the perimenopausal years. However, you should be aware that there are at least two major health conditions that can develop in the years ahead because of the decrease in hormone production that occurs at menopause: coronary artery disease and osteoporosis. Up until menopause, estrogen helps protect against plaque buildup in your arteries. It does this by helping to raise HDL cholesterol (good cholesterol), which helps remove LDL-cholesterol (the type that contributes to the accumulation of fat deposits called plaque along artery walls). After menopause, your risk for developing coronary artery disease (CAD) -- a condition in which the veins and arteries that take blood to the heart become narrowed or blocked by plaque -- increases steadily. Heart attack and stroke are caused by atherosclerotic disease, in most cases. Also, the body's own estrogen helps prevent bone loss and works together with calcium and other hormones and minerals to help build bones. Your body constantly builds and remodels bone through a process called resorption and deposition. Up until around age 30, the body makes more new bone than it breaks down. But, once estrogen levels start to decline, this process also slows down. By menopause, your body breaks down more bone than it rebuilds. In the years immediately after menopause, some women risk losing as much as 20 percent of their bone mass. Although bone loss eventually levels out in your late 50s, in the years ahead, keeping bone structures strong and healthy to prevent osteoporosis becomes more of a challenge. Osteoporosis occurs when bones become too weak and brittle to support normal activities. Not all women develop heart disease or osteoporosis. Many more things affect your heart and your bones than estrogen alone. For example, exercise improves your cardiovascular system -- your heart, lungs and blood vessels -- at any age. It can help decrease high blood pressure, a concern for one out of every three women over age 60. It can also help reduce weight gain, a major risk factor for heart disease, diabetes and many other health conditions common to older women. You are never too old to begin or continue exercising. A simple walking routine for 30 minutes three to five days a week can provide health benefits. There are other exercise options. Talk to your health care professional about which ones fit your lifestyle and medical needs. If your bones are strong and healthy as you enter menopause, you'll have better bone structure to sustain you as you age. Bone loss varies from woman to woman. You can also improve bone strength as you age by exercising regularly and making sure you get enough calcium in your diet or from supplements. Exercise also helps improve balance, muscle tone and flexibility, which can diminish with aging. Weakness in these areas can lead to more frequent falls, broken bones and longer healing periods. Women today can expect to live as much as one-third of their lives beyond menopause. In the next decade, more women than ever before -- as many as 52 million -- will be age 50 or older. The years following menopause can be healthy years, depending on how you take care of yourself.

Here are some tips to help with those interrupted sleep patterns us older gals may experience Herbals Herbs like fennel, dong quai, red clover and black cohosh are phytoestrogens and can help reduce hot flashes, insomnia and other symptoms. Health food stores often carry the herbs in preformulated supplements, or you can take them through teas. Always check with your physician before taking any herbal supplement; women who are on HRT are cautioned against using phytoestrogens. Soy Increase your soy protein intake. Research shows that an increase of soy to the diet lessens the frequency and intensity of hot flashes and thus helps reduce nighttime awakenings. Vitamins Many gynecologists suggest taking an extra 200 mg of time-released vitamin B6 (pyridoxine) to reduce the side effects of hormone replacement therapy. Extra vitamin E, as well as extra calcium and magnesium, may also help with symptoms. Again, make sure you consult with your physician first. Nightclothes If you suffer from hot flashes, breathable cotton pajamas and sheets are better than synthetic fabrics. Use loose, light bed clothing, and keep an extra pair of pajamas or a nightshirt by the bed so you can quickly change clothes after a nighttime drenching. Good sleep hygiene Excellent sleep hygiene accentuates the positive during these sometimes negative sleep years: eat properly; exercise regularly; use relaxation techniques to reduce stress and discomfort; go to bed and rise at the same time; avoid late-night eating and stimulants such as caffeine, nicotine and sugar, as well as alcohol. Bodywork Acupuncture and regular massage help many women sleep better throughout midlife hormonal shifts. Shiatsu massage and reflexology are two good choices. Daily yoga and stretching exercise, morning and evening, help relieve tension and calm the nervous system.

Overview of Mind/Body Control by National Institutes of Health Most traditional medical systems make use of the interconnectedness of mind and body and the power of each to affect the other. During the past 30 years, there has been a growing scientific movement to explore the mind’s capacity to affect the body. The clinical aspect of this enterprise is called mind-body medicine. Mind and body are so integrally related that it makes little sense to refer to therapies as having impact just on the mind or the body. Mind-body interventions often help patients experience and express their illness in new, clearer ways. Distinctions between advertisement curing and healing have little place in contemporary medical practice but are important to patients. Perceived meaning has direct consequences to health. The placebo response is one of the most widely known examples of mind-body interactions in contemporary, scientific medicine, yet it is also one of the most undervalued, neglected assets in medical practice. That the placebo response relies heavily on the relationship between doctor and patient says a great deal about the importance of the doctor-patient relationship and the need to provide further medical training on understanding and using this relationship. The therapeutic potential of spirituality as well as religion also has been neglected in the teaching and practice of medicine. Interest in the mind’s role in the cause and course of cancer has been substantially stimulated by the discovery of the complex interactions between the mind and the neurological and immune systems, the subject of the rapidly expanding discipline of psychoneuroimmunology. The profound differences in the psychological stances taken by people who survive cancer suggest that there is extreme variation both among cultures and within cultures. Adapted from Alternative Medicine: Expanding Medical Horizons, a report prepared under the auspices of the Workshop on Alternative Medicine, held in Chantilly VA.

Arthritis is a debilitating chronic condition that affects more than 43 million Americans, causing swelling and stiffness in the joints and often making everyday tasks more difficult. But if you actively participate in your own treatment plan, you may experience less pain and make fewer visits to your doctor. Use our four-step action plan to learn how to ease symptoms and take control of your condition. Learn about the different forms of Arthritis, Get the facts on the two main types of arthritis: osteoarthritis, which often affects women over age 45, and rheumatoid arthritis (RA), an autoimmune disease that can occur at a young age. Find the right treatment for you and discover the best therapys for you: Treatment should begin early to reduce joint damage. Explore your options. Talk to your doctor about your treatment: These important health questions can help you and your health-care provider find the combination of drugs and lifestyle changes that works best for you. Explore Alternative therapys for Arthritis: Learn how acupuncture may help alleviate your pain. Take control of your condition by: Exercize Reducing fatigue and Adopting new Lifestyle Habits and above all Get support and stay informed by talking to other women that are trying to cope with arthritis.

The potassium found in foods such as bananas could be very instrumental in maintaining a strong skeleton, according to a UK study. Potassium -- found in such foods as bananas, blueberries, and cantaloupe -- seems to both increase bone formation and slow calcium excretion, say the researchers. advertisement The study also revealed that magnesium -- found in such foods as potatoes, rice, and spinach -- is crucial for overall skeletal metabolism. Other recent studies have even suggested that magnesium deficiency may contribute to osteoporosis. So how can you get more potassium and magnesium in your diet? Simple! Incorporate more of these foods into your daily diet: Magnesium-rich foods: bananas black eyed peas blueberries chickpeas kidney beans lentils navy beans pinto beans potatoes rice spinach split peas zucchini Potassium-rich foods: artichokes bananas beets black eyed peas blueberries broccoli cantaloupe carrots cauliflower chickpeas kidney beans lentils lima beans navy beans orange juice oranges papaya pineapple pinto beans potatoes pumpkin rutabaga spinach split peas squash zucchini

YOUR GOALS Determine personal benefits and barriers. Determine readiness to change. Do at least 15 minutes of physical activity per day, two to three days this week. The benefits of Exercize Benefits Have more energy Set an example for my family Become physically stronger Feel better Lose extra pounds Live longer by reducing risk of heart disease and stroke Maintain a healthy weight Look my best Sleep better Build stronger bones Reduce stress, anxiety and depression Have fun Do you talk yourself out of exercizing using these excuses: Don't know how to exercise Too stressed Not enough time Not enough money No one to exercise with Feel pain when exercising Taking time away from family Family not supportive Concerned about appearance Think I'm old Don't like to sweat Think physical activity is boring What's Holding You Back? Time? If you don't have a block of 30 minutes to be active, take it in 10-minute segments. Stressed? Physical activity is a proven stress buster. It actually leaves you feeling relaxed, refreshed and more energetic. Don't know how? Relax. You don't need special skills. Most everyone developed a physical activity skill around the age of one year. It's called walking. Clothes? Loose, comfortable clothing and a good-fitting pair of shoes are all you really need. You don't even have to change clothes to be physically active when walking to and from your car, to the office, up and down the stairs and through the mall. Time away from family? By spending active time together, you're teaching your children important health values that can last a lifetime. It's a great investment. Try raking leaves, washing the car, sweeping the sidewalk or walking the dog together. Go to the park or ride bikes together. Families who are active together stay healthy together. Interruptions, lapses and relapses will happen. Will you be perfect every day? Of course not! No one's perfect so you shouldn't expect to be. Expect lapses and plan in advance how you'll deal with them. What can you do to increase your chances of staying on track? Read these ideas, then select two to put into action. I'll rely on a friend who encourages me to be physically active when I don't feel up to it. I'll use self-rewards each week I complete my goal. I'll keep comfortable walking shoes handy when I travel, at the office or in my car. I'll keep a gym bag packed for spur-of-the-moment opportunities. I'll get a jump rope that I can use on the road or at home. I'll keep motivational messages or cartoons on my mirror. I'll have a cold/hot weather back-up plan. If you lapse view it as a powerful learning opportunity and make a plan to do things differently. These tips will help ease your frustration if you do get off track with your regular physical activity and healthy eating plan. Don't panic. Everyone has lapses. Embrace them as a way to learn more skills for making your new habit a natural part of your life. Bet you fell down a few dozen times when you were trying to walk as a kid. That didn't stop you, did it? Nix the guilt. Negative feelings make it harder to get back on track. It's just a temporary setback, and you have the knowledge and skills to get moving again. Analyze the situation. What happened before you lapsed? Were you unprepared? Did you encounter some of your personal triggers? You can make plans to deal with your lapse better in the future if you know what caused it. It's important to get back on track as soon as you can. The quicker you put these tips into place, the greater your chances of success. Do You Have Fewer Barriers Now? Let's revisit that list of benefits and barriers for physical activity. You'll need to do this exercise again. Have your benefits increased and barriers decreased? Focusing on your benefits for physical activity will help to lessen the impact of setbacks, and to get you back on track as soon as possible. It's just like getting back on a horse once you've fallen off. You'll have more reasons to get back in the saddle than to stay on the ground.

Let off steam in positive ways: Meditate. Take a walk. Take a bike ride. Relax in pleasant surroundings. Have a good laugh. Spend time with friends. Also, try adding the following stretches to your physical activity routine this week. Regular stretching helps relax tense muscles.

1. Move More Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha…. Then do it! 2. Cut Fat Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine…. Then be one! 3. Quit Smoking The jury is definitely in on this verdict. Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products that kill. Just recently, we've seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or 'tough guy' stance of Hollywood smokers. Thought for the day: Give up just one cigarette…. the next one. 4. Reduce Stress Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible. Thought for the day: When seeing red, think pink clouds….then float on them. 5. Protect Yourself from Pollution If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It's a good pollution and dirt from the street deterrent. Thought for the day: 'Smoke gets in your eyes'…and your mouth, and your nose and your lungs as do pollutants….hum the tune daily. 6. Wear Your Seat Belt Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes. Thought for the day: Buckle down and buckle up. 7. Floss Your Teeth Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't? Thought for the day: Floss and be your body's boss. 8. Avoid Excessive Drinking While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. Thought for the day: A jug of wine should last a long time. 9. Keep a Positive Mental Outlook There's a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: You can't be unhappy when you're smiling or singing. 10. Choose Your Parents Well The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn't mean you cannot counteract the genetic pool handed you. Thought for the day: Follow these basic tips for healthy living and you can better control your own destiny. "He who has health has hope, and he who has hope has everything."

10 miles plus for me during this time!

Bump!

Get a round wood piece (2 feet diameter), a round gasket, a piping pole (3 feet), and another 16" round piece with a gasket. Screw them all together in the order listed above (the 2 foot wood piece on bottom). Cover the whole thing with moss. Add twigs and branches vertically - you can glue them on. Place on the floor, on a table, with a potted plant placed on top, with flowers or votives around it. You can also do this with just a big vase or pot turned upside down, or with a big round wooden piece.

As you hold on to the milk jug handle, cut around the top half way. Then go down each side. Next cut across the indented bottom. This will give you the front of your mask. Cut out the eyes in the milk indentions. Finally, use masking tape to cover the mask. Now paint with tempra paint, and decorate with yarn, beads, etc. Hole punch two holes on the side. Tie yarn to fit the mask on the head and tie. Great for Halloween or Native Americans for "false face" masks.

Get some acrylic paints. You can also buy special glass paints. Use a piece of glass the size you want, or you can use a window, etc. Test first on a scrap piece of glass. Get a design you would like to paint (from a book, magazine, etc). Tape it to the back of the piece of glass. If you would like to do your own design, draw it first and then tape it on the back. You can also do this freehand. Get a couple of brushes - a wide one (about an inch) for big parts, a small one for details. Spread newspaper on the floor, wear an apron (or old clothes), and start painting, following the lines and spaces with the colors you want to use. You can frame your glass or put it against a light or window for the light to shine through it.

Find a tin can the right diameter for the watering can you want to make. Big soup cans make big watering cans, and small ones make small dainty watering cans. Remove the label and top from the can and clean it thoroughly. Let dry. Score along a V at any point on the can, so that the V is facing up from a point at the middle of the side of the can and the ends are at the open top.With gloved fingers, pull out the V from the can so it points out, like a small spout. Add a handle with another small can with both sides cut out or with a strip from a can. Make sure the edges are smooth, or cover them. You can paint and decorate your can any way you like. Now go out and grow a beautiful garden!

Make your own stuffing tool by cutting the tip off of a large needle to make a forked end. Wrap the other end with foam and then tape.

Use colored pencils to mark my black & white cross-stitch charts. By coloring the chart to match the suggested embroidery floss color, the chart is much easier to follow. Try using a sofa or throw pillow as a laptray when stitching. Your small project pieces will cling to the pillow's fabric top, and the corners work as handy pin cushions! The pillow also brings the work closer to your eyes, causing less eyestrain. If you give your needle a quick twist counterclockwise before taking the next needleful of stitches, the thread won't knot and snarl.

WASH!!!!!! IRON!!!!!!!!!!!!!!!!!!!!!!!

If you don't know what to do with your quilt scraps ladies I would appreciate them and I would be glad to pay for postage. I make teddy bears and dolls for children with cancer and donate them to hospitals local and around the country.

HOLLYWOOD VIDEO_ THUMBS UP! Check this video store and also Blockbuster Video stores for their summer and fall tent sales for inexpensive videos to purchase especially for the kiddies. I never pay full price for videos except the disney videos and dvds. I purchased Monsters Inc previously viewed and Cimmaron for three dollars a piece with lifetime warranty. Not bad for top rate movies!