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Salt
I’m addicted to the tube
The quit tip
Consider what you're sacrificing. My impulse to stare at the screen feels as natural to me as breathing, as many habits do. Although this type of reflexive action can be crucial when you need to make a lightning—fast judgment call (friend or foe?), it can backfire when it leads to a less beneficial choice (my watching The Real Housewives of New Jersey). It's essentially a default behavior, a rut I've fallen into that has persisted because it takes too much energy to change, explains Wray Herbert, author of On Second Thought. To stop, he suggests that I consciously think about what valuable resource the behavior is costing me. "We're naturally inclined to value what's scarce," he says. That's easy—with two young sons in the mix, it's my free time.
Did it work?
Like a charm! Whenever I had an urge to channel—surf, I pondered whether random flipping was truly how I wanted to spend my spare minutes. After three days, I was ticked off at myself for giving up the chance to do something I loved (lose myself in a good book) for something I didn't care about (watching a show for the fifth time). Midway through the week, after zoning in front of Real Housewives, I powered off and picked up a novel I'd long been meaning to finish. A month later, I've cut my TV time by a quarter.
I say yes when I mean no
The quit tip
Become more aware. For me, saying yes is the path of least resistance—usually, I'm nodding before someone has even finished an inconvenient request. So I signed up for a week of emails from HabitChanger.com, a site that uses cognitive-behavioral techniques to change semiautomatic habits. Specifically, you get a barrage of cheerleading or instructional texts and messages designed to interrupt your impulse. The hope is that once you become more tuned in to your typical behavior, you can change the way you respond.
Did it work?
Partly. A peppering of four or five missives every day for a week (the program is normally 42 days; I did a modified version) made me much more aware of my tendency to sabotage myself. I got an especially relevant email on a day when I'd agreed to take my sons to visit my parents 90 minutes away, stop at Costco to do the family shopping and drive home in time to make it to a book group (for which I hadn't finished the book). "Eliminate the word should from your vocabulary," the message instructed. "Replace it with would like to." I wish I'd read it a day earlier, when I could have said, "I'd like to&but I can't," to one or more of the above activities. Maybe next time!
I’m Starbucks’s best customer
The quit tip
Zen out. Simple meditation exercises, such as noticing your breath, can help you get off autopilot, says Martine Batchelor, author of Let Go: A Buddhist Guide to Breaking Free of Habits. She tells me to notice what I see, hear, smell and touch as I head out on the street: "Before you leave home, be aware of your hand on the stroller," she says. She also tells me to bring something to sip, because I associate Starbucks with a drink.
"The two main elements of meditation—concentration and inquiry—are key to getting control of your actions," Batchelor explains. "Concentration helps because every time you come back to your breath, your body, a mantra or whatever your meditation is, you dissolve the habit's power," she notes. Inquiry, she tells me, is what follows. "It's like a beam of light," she says. "Normally, you find yourself at Starbucks before you think about it. With inquiry, you notice the details of the experience, you take the time to observe when and how the habit arises, and you become a little more aware that you don't want to do it."
Did it work?
Absolutely. The first morning, I head out the door armed with an iced tea I made at home. Then I look down at my son's hair through the plastic moonroof of the stroller and feel the roughness of the foam handle. As I watch my son fidgeting with his sunglasses, I savor the sweetness of my iced tea. With all the things I'm noticing, I become aware of this stunning fact: I don't feel like going into Starbucks. I try to intuit why I'm normally drawn to the store. It's a treat, I realize. Or it was. What it has become is an expensive habit that I no longer have to indulge, especially with all the other things capturing my attention. I steer the stroller away and keep going, past four more Starbucks. I don't stop at any. It's as if a string has been cut. I'm finally free.
Posted in: Health News
Follow these tips to help ensure that your time between the sheets leaves you feeling refreshed and renewed:
Make breakfast your heaviest meal of the day.
Digesting food takes energy, so if you eat a heavy meal late in the day, your body will have to work hard to digest it while you're trying to go to sleep. Many people sleep better if they have protein at breakfast and lunch, and a light dinner with some carbohydrates.
Cut back on the sleep robbers.
Cut out caffeine after 2 p.m., and refrain from drinking alcohol within three hours of bedtime. You may become drowsy after a couple of glasses of wine, but too much alcohol will make you wake up frequently during the night. In addition, although coffee is the most obvious source of caffeine, don't forget that there's also caffeine in colas, chocolate, tea, and some medications.
Go toward the light.
Get outside when it's sunny, or at least turn on the lights at home in the morning. This will help you reset your awake-sleep cycle.
Drink like a fish.
Even mild dehydration—losing as little as 1/2 cup of body water—could turn into low-grade chronic fatigue. Drink eight to 10 eight-ounce glasses of water a day, and add four to six more glasses when you exercise. To prevent unnecessary trips to the bathroom at night, empty your bladder before going to sleep, and don't drink more than 4 ounces within an hour of going to bed.
Exercise earlier in the day.
Regular exercise first energizes, then relaxes you. So if you start doing calisthenics or aerobics right before bed, nerve-stimulating hormones will be released and will raise your body's core temperature, preventing you from falling asleep. Exercise—but do it earlier in the day.
Walk into sleep.
You don't have to walk far to get sleep-enhancing benefits. People who walked at least six blocks a day at a normal pace were one-third less likely to have trouble sleeping, according to one study of more than 700 men and women. Those who picked up the pace had even better sleeping habits. You get the same benefits with walking that you'd get by taking sleep medication—but without the medication's side effects, such as grogginess, increased snoring, risk of sleep apnea, and possible addiction.
Take a nap.
It's okay to nap, especially if you didn't sleep well last night. Research has found that people who nap for 15 minutes feel more alert and less sleepy, even after a bad night's sleep.
Go to bed only when you're sleepy.
If you can't fall asleep within 15 to 20 minutes, get up and leave your bedroom. Go into the living room and read until you're tired again. Or sit in a chair and think pleasant thoughts: a dream vacation, standing by a waterfall. This should help calm you so that you can return to bed and sleep.
Move the television out of your bedroom.
Your bed and bedroom are for sleep and sex. That's it. No reading. No talking on the telephone. No worrying.
Create a sleep schedule and stick to it.
You may not be able to go to bed at the same time every night, but you can establish a regular wake-up time. Get up at the same time every morning, even on weekends.
Watch your nighttime posture.
For a restful night, try these strategies:
Take special measures when you're on the night shift.
You weren't designed to work the night shift, or rotating shifts, but you may have no choice. So, here are some tips for when you must work while everyone else is asleep:
Use bright lights to mimic daylight, to keep you awake.
Try to stay on the same shift, but if you must rotate, do it by the clock: from days to afternoons to nights.
If you can't sleep when you get home in the morning, don't force it. Wait till early afternoon when you have an energy dip.
Try an herbal soother.
Instead of sleeping pills, you might want to try valerian, an herb that can improve your quality of sleep without leaving you feeling groggy the next morning. You need to allow about 2 weeks for valerian to build up in your system. Try taking between 150 and 300 milligrams at bedtime as needed, but give yourself a break now and then to allow your sleep patterns to develop without help. You don't have to buy the more expensive valerian supplements that have other ingredients or herbs.
Posted in: Health News
Posted in: Health News
Heather McNamara is a lively and funny 7-year old who looks as carefree as any other girl her age. Nothing in her cheerful demeanor betrays that Heather underwent a risky procedure little more than a month ago, in which surgeons removed six of her vital organs and a tumor the size of a baseball. Today, Heather looked happy and untroubled upon being released from the hospital.
In a 23-hour procedure in early February, surgeons had to take out the young girl's small and large intestines, liver, pancreas, spleen and stomach so they could remove the myofibroblastic tumor, which was intertwined with her vital organs and major blood vessels. The surgery, which was only the second of its kind and the first one performed on a child, appears successful.
Heather's liver and small and large intestines were re-implanted, but her stomach, pancreas and spleen were too damaged to be saved. Instead of a stomach, Heather now has an intestinal pouch to hold food. Daily insulin injections and digestive enzymes will allow her to live without a pancreas. Without a spleen, she may be more susceptible to infections.
Smiling brightly, Heather appeared with her family at a news conference today at New York–Presbyterian Morgan Stanley Children's Hospital, where the surgery was performed. She said she was looking forward to going home and playing with her sister, and her dog, Angel.
The 7-year old girl, who looks like a little angel herself, gave an optimistic message to anyone who's sick, or has a child who's sick: "There is hope."
Posted in: Health News
By Lucy Laing -- from www.mirror.co.uk
When Hayley Phillips gave birth to Ryan at 29 weeks, she expected his twin Lewis to put in an appearance soon afterwards, but she was in for a long wait.
When Hayley Phillips gave birth to her son Ryan 11 weeks early on her bathroom floor, she assumed his twin brother was on his way.
But by the time she got to hospital to give birth to the second baby her contractions had stopped as though she’d finished giving birth.
And it wasn’t until almost three days later that Hayley finally had her second
boy, Lewis.
“The doctors had never seen anything like it before,” says Hayley. “My body just shut down after giving birth to Ryan.
“I nursed Ryan for nearly three days before I finally went into labour again.”
Hayley, 31, a team manager for a bank, and her fiance Craig Selbee, 31, a bank manager, had been thrilled to discover they were expecting twin boys.
“We were so excited when the doctors told me I was pregnant with twins at my first scan, and then that they were both boys at the second scan,” she says.
The pregnancy went smoothly until at 29 weeks, in August last year, Hayley went into labour.
“We were at home one evening when I felt a sharp pain,” she says.
“I went upstairs to the bathroom and felt the sudden urge to push. It all happened so quickly.
“One minute I was watching TV, the next I was on the bathroom floor giving birth.”
Hayley and baby Ryan, who weighed 2lb 14oz, were taken to hospital where doctors expected her to give birth to her second twin in minutes.
But as hours ticked by, there was still no Lewis. “As I arrived at the hospital the labour pains had disappeared and it felt like I’d never even given birth,” recalls Hayley.
“Three hours later the doctors examined me and they told me that the contractions had stopped.
“They couldn’t understand it, as usually when one twin is born, the other quickly follows.”
The following day, Hayley still hadn’t gone back into labour. Craig and Hayley filled the hours waiting by tiny Ryan’s incubator.
“I still had this huge pregnancy bump and we were looking at Ryan in his incubator,” she says.
“Lewis was in no hurry to make his appearance.
“We’d told all our family and friends the good news, that Ryan had been born.
“None of them could believe I was still pregnant with Lewis.”
Concerned for Lewis’s well-being, doctors arranged for a scan.
“I’d been used to having scans and seeing my womb jam-packed with the twins, vying for room,’
says Hayley.
‘But now there Lewis was, wriggling around all by himself. It just looked like he was making the most of the extra space. He was almost doing somersaults.”
Despite her joy at seeing Lewis was thriving, she admits looking at the his image on the monitor was strange.
“During the scan, I was holding a photo of Ryan in his incubator,” she says.
“I kept glancing down at the picture and then up at the scan of Lewis and it was weird. I wanted my twins to be together again, like they were supposed to be.”
Hayley and Craig weren’t the only ones to be surprised by this unusual situation – medical staff at Sunderland Hospital were equally stunned.
“The sonographer told me she’d never come across such a long wait,” she says.
Hayley wasn’t allowed to remove Ryan’s umbilical cord or breast-feed him because doctors feared either could trigger a premature second labour.
So Hayley had to endure the discomfort until she finally went into labour the next day, and Lewis appeared weighing 3Ib 3oz, after a six-hour labour – 51 hours after his brother.
“It was such a relief,” says Hayley. However, the twins were still not able to be together as, although Ryan was doing well enough to be moved on to a low dependency ward in the neonatal unit, Lewis needed more intense
treatment.
“He had to be ventilated for three weeks as he needed four operations as his lungs weren’t properly developed,” says Hayley.
“At one point, the doctors had to put him in a coma so that his lungs could heal.
“It was very traumatic. I began to wonder when our twins would ever actually be together.”
The boys finally met after five weeks when Lewis was moved into the same ward as Ryan – and Hayley and Craig were able to cuddle their babies together.
“It was such an amazing feeling being able to hold both my boys, one in each arm,” says Hayley. “It was a dream come true and brought a tear to my eye.”
Another milestone moment came a week later when the twins were both finally strong enough to be taken out of their incubators and dressed.
“Until that point they’d only been able to wear vests and nappies but at six weeks we were able to dress them in matching blue Tigger outfits,” says Hayley. And after two months they were strong enough to go home.
“The day we were finally allowed to walk them out of hospital was the best day ever,” says Craig.
Now the boys are six months old and doing well.
“They both have heart murmurs but that’s common with premature babies and they’re having regular check-ups,” says Hayley.
“They’re both around 14lbs, which is fine considering they should really only be three months old, as they were 11 weeks premature.”
The non-identical twins not only have different birthdays – two days apart – but different star signs, too. Ryan is Leo and Lewis Virgo.
“It means their personalities will be very different, although I think we can already guess that Lewis will be the laid-back twin,” laughs Hayley.
“We’ll celebrate their joint birthday on the day in between both their birth dates, and then they can still have a party together.”
The couple are relieved they can now put their sons’ traumatic entrance into the world behind them.
“Looking back, those eight weeks were the worst time of our lives because our emotions were all over the place,” says Craig.
“But Hayley and I love each other so much we were able to get through it. The boys were all that mattered.”
Hayley says that when the twins are older, she and Craig will tell them all about their extraordinary birth.
“And this experience hasn’t put us off having more children,” she says.
“I’m just wary about having another set of twins!”
A spokeswoman for the Twins and Multiple Births Association said: “This is rare – we have come across cases where twins were born apart, but the gap has always been less than two days.
“It may have been her body protecting the second twin, as 29 weeks is very early to be born.
“After the first twin arrived, her body may have shut down to give the second twin longer in the womb.”

