It's possible to survive heart disease: One story

For my 36th birthday, I was in the hospital. The outlook was not good. I could barely breath. The cardiologist told me my heart was at 15 percent of working capacity. He was frankly surprised I was conscious, let alone walk. He also told me that he had 27 years of experience, and in all that time, I had the largest human heart he had ever seen; he described it as the size of a wild boar's heart. Before any major tests were even done on me, before any medication had been prescribed, I was placed on the national list for seeking a donor's heart. I was told if I didn't have a heart replacement within two years, I would probably only live another 5 to 10 years.

I was 36 years old. Still pretty young.

How did I get there?

At the age of 21, I ran four miles every day. I lifted weights three times a week. I weighed 200 pounds, all of it solid muscle. By the time I was 36, I weighed 300 pounds, and practically none of it was muscle. How did it happen? Laziness? My wife said just the opposite. I worked too much. I had a middle-management position and worked 50 hours a week on my slow weeks, and usually more like 60 to 80 hours. I hadn't had a vacation in a decade. I was too busy to eat properly. I ate on the run all the time, often at my desk at work.

How it began

The first change I really noticed in my body was my breathing. I was having a hard time catching my breath. Not in a million years did I think this could be because of heart problems. I actually thought it was allergies because it had been a warm summer and we had been doing some renovations on our house, which had put up lots of chalkdust and wood dust into the air. I just figured it was my allergies acting up. I'd get over it. My breathing would get better once we finished working on the house and the summer was over.

Then my wife had to leave me for three months. Her mother had had surgery and needed someone to take care of her. I was on my own for most of the next three months, seeing my wife on weekends when I'd drive the four hours to her mother's. All the while, my breathing was getting worse.

Finally, my wife came home. She had been home only two days when, on another hot summer day, I took the kitchen garbage outside. By the time I came back inside, a time span of perhaps two minutes at most, my ankles had swollen up to twice their size. It was scary. I had never seen anything like it. My wife wanted to take me to the hospital immediately.

But I said no. I had to work that night. I told her if my ankles had not gone down by the morning, then I would go to the hospital.

I went to work. Nothing horrible happened to me. But the swelling in my feet did not diminish.

The next morning we were in the hospital. I was declared an emergency case and placed immediately admitted to the hospital. The next several days were filled with tests and more tests.

The scariest part

First, they had to find out what was wrong with me. Then once they did find out, they had to do even more tests to discover how bad my situation was. It was bad.

To be able to fully tell how dire my situation was, the cardiologist said he would have to perform a cardiac catheterization. In layman's terms, they were going to make a small incision in my leg, then feed a tube up a vein or artery until the end of the tube reached my heart. At the end of the tube was a miniature camera; it would allow the doctor to actually look inside my heart to see what was going on.

And, get this, I would be awake during the whole ordeal and would be able to see what the doctor saw on a video next to my bed.

Sounds scary, right? It was. The doctor let me go home for one day before performing the cardiac catheterization (also called a heart cath), and my 80-year-old neighbor just laughed at me when I told him. "I've had 7 or 8 heart caths," he said. "No big deal."

But it seemed like a big deal to me then.

The day of the heart cath

The actual cardiac catheterization took about 40 minutes. I spent much more time than that waiting in the prep area and afterward in the waiting bedroom.

They drugged me up pretty good during the actual cath, but not so much I didn't know what was going on. I felt groggy and my vision was a little blurry around the edges, but I was fully conscious. And yes, there was a video screen right next to my bed where I could watch that tiny camera travel around through my body and into my heart. The inside of my heart looked like a bunch of gigantic caves with rounded edges, all in black and white.

During my heart cath, the nurses would chat with me a little, and every once in a while the cardiologist would say something like, "That's interesting," or "That's surprising." And, of course, he didn't take the time during the moment to explain to me what he meant by his words. That made it a little more scary.

But overall, while by no means a pleasant process, the heart cath wasn't nearly as bad as it had sounded. The closest I can compare it to, physically, would be like going to the dentist for some semi-major work, maybe getting a tooth filled.

I was a little sore afterwards, and it hurt to walk for a few days because of the incision in my leg, but overall, yeah, the heart cath wasn't as bad as I had though.

The outcome

I had to go on lots of pills. Still take some of them almost five years later. I had to go on disability from work for four months, and even when I went back full time it was under conditions I'd not work more than 40 hours a week. I had to walk everyday, and I still do (my beagle loves her daily walks). I had to watch what I ate, as can be expected. And, of course, I had to lose weight.

A year later, I was taken off the list for a donated heart. The doctor said my recovery was one of the best he had ever seen. He didn't think I'd be able to keep my heart, but I did.

The surprises

There were, however, some surprises in all this. While my situation had been dire, it was a bit different from most cardiac patients.

For one, and most surprising, I had no blockages in my heart. "You have some of the cleanest arteries I've ever seen in a patient," were the doctor's words. Sound weird? It did to me, but the more I learned about the heart and my specific problems, the more I learned that blockages (what commonly cause heart attacks) are not the only major problems that can be associated with the heart.

I suffered from an enlarged heart. Part of that was heredity, my father has an enlarged heart also, but some of it was the bad treatment I had given my heart over the years.

Another surprise was the changes in my diet. It wasn't what I'd expected, though as I said above, my heart problems were not the more common ones. Yes, I had to severely restrict my diet for a long time (and still do, though to a lesser extent), but it wasn't the calories and fat grams that I really had to watch for. It was the sodium. Salt. Another big surprise here was that I never considered myself a salt person. I don't add salt to anything, not even french fries. But at the time I wasn't as aware that sodium in large quantities was added to fast foods and to pre-prepared meals, mainly the stuff I'd been eating for years. So, I had to watch my sodium.

And I had to watch how much fluid I drink every day. You always hear that a person is supposed to drink at least 8 glasses of water a day. Not me. At least not when I was right out of the hospital. The real problem withmy heart, and what had caused my breathing problems, was that so much fluid was building around my heart that is was putting pressure on my lungs and making it hard for me to breath.

You live and learn. The opposite option isn't very attractive.

Now

So, it's about 5 years later. I'm still alive. Still have my original heart. I've an a couple of episodes, mostly due to hot weather I'm not supposed to be out in if I can help it, but overall I'm doing pretty good. I still watch what I eat, though not as drastically as a few years ago. I walk every day. I try to get exercise without hurting myself. I've lost a good bit of weight, about 70 pounds, though there's still more I'd like to lose.

I'm alive, and I'm relatively healthy. That's all I can ask for right now.

10 natural skin care tips

1. Lemon: Slice some lemon, then rub the lemon over your face and let the juice sit on your face for about a half hour. The rinse with cold water. This helps to refresh the face, but a word of warning: lemon juice can dry out the face some, especially if you have dry skin.
2. Honey: Add a cup of slightly warmed honey to your bath water. This helps the skin to be soft and smooth. If you are just wanting to wash your face, add a quarter of a cup of warm honey into a bowl or sink of warm water. You can heat the honey on the stove or in a microwave, but be careful, don't let the honey get too hot because it will burn.
3. Peanut Oil: Many have found peanut oil to be great for fighting those wrinkles. Apply a little in those troublesome spots, including around the eyes and on the throat. Let sit for 15 minutes, then wipe away.
4. Apples: For combating oily skin, try this out. Cut an apple into very thin slices. Then rub the slices onto the oily areas. Let sit for a few minutes. Wipe clean. Repeat this every few days if you feel it's necessary.
5. Cauliflower juice: This product might be difficult to find, but call around to some of your local specialty grocery stores or health food stores. What does it do? It removes warts. That's right. Just apply regularly to your warts, and they should be taken care of in a week or maybe less.
6. Carrot juice: Worried about those blemishes? Worry no longer. Apply some carrot juice at least once a day and you should see those blemishes begin to fade in a week or two, though sometimes it can take longer if it is a dark or deep blemish.
7. Shallots: Onions in general are good for getting rid of acne. The best way to use the shallots is first to skin and clean them. Then mince the shallots in a blender while mixing in cold water; stop adding the water once a thick paste has been formed. Now use a muslin cloth to squeeze out the shallot's juice. Save the juice in your refrigerator, at least for a couple of hours before using. Then apply it to your face and leave it on for about ten minutes at least once a day. You should be able to see improvements in at least a couple of weeks.
8. Cucumber: Cucumbers have lots of water in them, thus they are great for reducing swelling around eyes and for helping with dry skin. Cut a couple of slices of cucumber and lay back with the slices on your eyes for a half hour to help fight those wrinkles and swelling. Or smear the slices on an area of dry skin, let it sit for 10 or 15 minutes, then wipe away.
9. Eggs: Crack a couple of eggs into a bowl. Mix until the yellows and white are mixed together. Then massage the raw eggs onto your face and let sit for 15 minutes. It sounds like a mess, but it does wonders for fighting aging and tired skin by adding protein.
10. Olive oil: Olive oil is great for dry skin on your hands, and it's good for your nails, too. Rub in all those little crevices around the fingers, including in and around the cuticles. Then wipe dry. Especially helpful after you've been cooking over a hot stove, which can dry the hands out.

10 basic tips for losing weight and keeping it off

1. Substitute foods: Don't starve yourself. Your body, you stomach and yes, even your eyes, are used to a certain amount of food every day. Instead of cutting back on the amount you eat, change the type of foods you eat. Forget about that cheeseburger, and reach for more salad instead.
2. Watch your drinks: It might not seem like it, but what you drink can add to the calories. Soft drinks and alcoholic drinks are especially full of calories and fat. Milk is also quite fattening, and even many fruit juices are high in calories. And forget those diet soft drinks; they help very little. Your best bets for fluids are likely skim milk and good old-fashioned water.
3. See your doctor: Especially if you are considering a major weight loss. Not only can your family physician tell you what's healthiest for you, but they can also make suggestions as to where and from whom you can receive further help.
4. Exercise: Yes, it sounds like a lot of work, but the old saying is somewhat true, "no pain, no gain." And you don't have to start some strenuous exercise routine. Just start being a little more active. Walk to work or school or to the grocery store. Park further away at malls and walk to the entrance. Again, you should check with your doctor before starting a major exercise regime, especially if you are not in the greatest of shape.
5. Stop eating when you're full: Go away from the table not quite full to your stomach. And definitely don't leave the table stuffed to the gills. Eating slowly helps by allowing your body to recognize you are receiving food.
6. Take things gradually: Don't start out trying to walk five miles a day, and don't start a diet by trying to starve yourself. You'll quickly become frustrated and that makes it easier for old habits to kick in. Start off slow. Just walk a short distance your first few times, then gradually add a little more distance every few days. And cut back on your food intake by large amounts right at the beginning. You'll feel starved. Slowly decrease the amount of food you eat. This also helps you keep to your diet.
7. Allow yourself to be bad: But only every once in a while. Don't give up chocolate cake altogether if you love it. Again, you'll become frustrated eventually and then you might want to binge on chocolate cake. Just don't eat chocolate cake all the time, or often. Give yourself a reward every now and then. Exercise is the same. If you're feeling weak or tired one day, skip the walking or whatever. Just remember to get back on board the next day.
8. Turn off that television, and that computer: People tend to eat more when plopped down in front of the tube, or are sitting at the keyboard. Get some exercise! Turn off the TV and PC and go for a walk. You'll burn more calories that way.
9. Say goodbye to restaurants, especially fast food: Eat at home more often. That way, by preparing your own meals, you can know exactly what you are eating. Also, it's easier this way to control your portion sizes. But again, let yourself be bad once in a while, just not all the time.
10. Seek out others: Finding other people who are in the same boat as yourself can be a big help. Maybe you need to join a weight-loss club or group, or maybe you should get a gym membership. Being around others trying to lose weight will not only keep up your morale, but also you can learn more tips on losing weight from others.

10 tips for beginning joggers

1. If you smoke, quit: Besides the health benefits giving up tobacco will do for your body, stopping smoking will allow you to breath easier when jogging. Also, smoking raises your heartbeat and blood pressure, and your heart and blood pressure will be working more than enough once you start jogging.
2. See your doctor: Especially if you are overweight or not in great health, you should consult your family doctor before beginning any kind of workout regimen. A physician will be able to offer advice about what kind of workout you should be getting, if any at all; it's not impossible a doctor will tell you to lay off jogging until you've lost more weight or have improved your health. Also, ask you doctor if he or she thinks you should get a trainer, someone experienced who can help you get the most from your exercise.
3. Don't start too fast: During the first week or two, when your body is getting used to the new exercise you are putting it through, don't try to run at a break-neck speed. You'll do more harm than good to yourself, physically and mentally. For the physical part, you could hurt yourself by spraining an ankle or by putting too much pressure on your knees. For the mental part, you could tire yourself out too soon and this could make you lose confidence and interest.
4. Stretch: You might remember this one from gym class in school. It's not a joke or some kind of torture the gym teacher was trying to put you through. Stretching before a jog really helps to loosen up your muscles, which will make your jog a little easier on your body.
5. Turn up the music: Whether it's an iPod or an old Walkman or whatever, listening to music can help the time go by faster and can help keep you motivated. Just remember to keep your eyes open for safety purposes, because with your ears filled with tunes, you won't be able to hear your surroundings as well.
6. Stand straight: This will help the blood flow by not slouching while jogging, and it will also help your breathing by keeping your lungs open.
7. Wear the right shoes: Running shoes are important for your balance, for the health of your feet and for the health of your leg joints. Just about any pair of sneakers or tennis shoes or walking shoes can be worn, but your best bet would be to invest in some good running shoes. If you're unsure what to buy, ask someone at a local sports shoe shop.
8. Walk when necessary: Beginning joggers often aren't quite ready for out-and-out jogging or running, mentally and physically. But you'll get over that. If you have to, walk the first part of your workout, or walk at the end or really anywhere along the way. You want to build up the pulse rate some, but don't wear yourself out too much. Walk when you feel it is necessary.
9. Make time: It's going to take a little time to get in your jog, probably at least 20 or 30 minutes, depending upon what your doctor or trainer suggests for you. In a way that doesn't seem like a lot of time, but we all live busy lives. You'll have to work in the time. Plan ahead, whether you jog every day or only a few days a week. Get up a little earlier in the morning and jog then if you have to. The important thing is to fit jogging into your schedule. If you have to start off with less time, say just 5 minutes, that can be okay as long as you slowly work up to a longer time period, but don't jump back and forth by doing 5 minutes one day and 30 minutes the next. That won't help your body adjust.
10. Have fun: Remember this one. After you've been running a while, your body is going to be in better condition. You're going to sleep better. You're probably going to enjoy your meals better. A lot of things will be better. Enjoy it! And the rumors you've heard about a "runner's high," they really are true. Once you become an experienced jogger, you could easily reach a state where you feel like you could run forever, just remember that you can't. The body needs rest, too.

Health benefits of 10 common foods

10 Health Benefits of Lemons

Don't make a sour face over lemons. They provide plenty of health benefits, such as being a natural diuretic, which means lemons help the body to shed excess fluid. In other words, lemons can make you have to urinate more often. Also, lemons mixed with water are supposed to bring about a calming effect, helping one deal with stress and depress. Click the link above to find out more about the health benefits of lemons.

10 Health Benefits of Carrots

Carrots aren't just for rabbits , you know. Carrots are good for people, too. Why? Because carrots are loaded with Vitamin A, which is good for eyesight, and beta-carotene, which works as an anti-oxidant to help the body heal cells damaged by toxins. Carrots have plenty of other health offerings, too.

10 Health Benefits of Spinach

This leafy green vegetable is popular in salads or sometimes cooked, but it usually offers most of its health benefits when it is not cooked. What are some of those health benefits? For one thing, spinach has lots of Vitamin K, which is good for building calcium in the body, thus helping to build stronger bones. Also, spinach has plenty of magnesium, which tends to help diabetics regulate their blood sugar levels.

10 Health Benefits of Chocolate

Surprised to see this on the list? Don't be. Taken in moderation, chocolate has plenty of healthy properties. For instance, one study has show that those who eat chocolate are less likely to suffer from a stroke. Too, another study has suggested those who eat chocolate tend to live longer than those who don't. Check out the link above to find out more.

10 Health Benefits of Oatmeal

Often oatmeal isn't known for its health properties, which is unfortunate because there are plenty of them. Oatmeal is good for acne when applied to the face. And oatmeal has lots of Vitamin B, which helps the brain and nervous system to function. Read on, because oatmeal has plenty more to offer.

10 Health Benefits of Bananas

Remember the old saying "an apple a day keeps the doctor away?" Well, maybe the same thing should be said for bananas. Bananas are high in potassium, which makes them excellent for dealing with high blood pressure. Also, bananas are known to be good for those who are trying to give up tobacco by helping them to cope with their nicotine withdrawal.

10 Health Benefits of Coffee

Lots of people drink coffee, especially for breakfast, but many of them don't realize coffee might help to lower the chances of contacting Parkinson's Disease, at least according to one study. Also, coffee lowers the levels of cholesterol in the stomach, helping the body to prevent a build-up of gall stones.

10 Health Benefits of Tomatoes

Tomatoes have Vitamin B and potassium, two things that are good for dealing with cholesterol. Tomatoes also have lots of Vitamin A, which is good for the hair, bones and teeth.

10 Health Benefits of Broccoli

Okay, admittedly not every loves broccoli, but it does offer plenty of health benefits. In fact, broccoli is loaded with tons of vitamins, it's low on calories and fat, thus it's an excellent food to help fight starvation in suffering countries.

10 Health Benefits of Beer

This is another one you likely didn't expect to find here. Beer ? Yes. Beer has lots of health benefits, when taken in moderation. For example, beer might be able to help prevent the pains caused by kidney stones. As another example, beer helps to relieve stress, but you probably knew about that one. To learn more about beer and health, go to the link above.

More healthy food links

10 Foods to Avoid Feeding a Baby

10 Things You Might Not Know You Can Do With White Vinegar

10 Tips for a Healthy Breakfast

Health benefits of 10 common fruits

Oranges

Oranges are known to have plenty of Vitamin C, and Vitamin C is good for coping with arteriosclerosis, a hardening of the arteries that could lead to a heart attack. Oranges are supposed to be good for combating bad cholesterol, as well. Don't forget to talk to your doctor about any major changes in your diet.

Grapes

The fight against cancer might someday include a remedy derived from grapes. Believe it or not, several studies have found that grapes potentially could help reduce tumors or even prevent cancer altogether, but more research still has to be done. Also, grape seed oil is suggested for helping with the pains of arthritis.

Strawberries

These little red fruits contain plenty of Omega-3 fatty acids, which makes them an excellent choice for better mental functions, possibly even helping to stave off Alzheimer's. The fiber found in strawberries also makes this an excellent food for those suffering with irritable bowel syndrome.

Blueberries

Blueberries contain heavy molecules that help to wash away bacteria in the urinary tract, thus these berries help to prevent urinary tract infections. Blueberries also contain an antioxidant that helps to prevent blood clots, thus also possibly preventing heart attacks.

Cherries

Fiber is important for helping the body with digestion. Guess what has plenty of fiber. That's right. Cherries. This fruit in a concentrated juice form is also good for helping with headaches, studies suggesting it works better than even aspirin.

Watermelon

Don't laugh, but watermelons actually are good for helping men cope with impotence. Also, the Vitamin B found in watermelon helps provide the body with an energy boost, so skip the caffeine and go for some watermelon if you need something to wake you up.

Bananas

If you suffer from ulcers, talk to your physician and ask if perhaps you should eat more bananas. Bananas form a coating inside the stomach and do away with some gastric acids, thus making them an excellent food for those dealing with ulcers. You know what else bananas are supposed to be good for? Cramps.

Lemons

Lemons are commonly known as a natural diuretic, allowing the body to shed excess fluid, which is especially important for many suffering from heart disease. And all that potassium found in lemons helps to lower the blood pressure.

Apples

An apple a day keeps the doctor away. It's an old saying, but there just might be a little truth to it. For example, apples are good for diabetics because they contain natural sugars and allow diabetics to regulate their blood sugar levels. And did you know apples are good for sunburns? That's right. If you have a sunburn, smash up an apple, add a little glycerine, and apply for 15 minutes to help with the pain.

Tomatoes

Yes, the tomato is a fruit, though a number of people tend to forget that or not know it in the first place. Because of all the potassium and Vitamin B found in tomatoes, they make an excellent food to ward of heart disease and to help those already suffering with heart disease. Also, the Vitmain A from a tomato is good for your eyesight.

More healthy links

100 tips for living to 100 years old

10 Health Benefits of Cinnamon

10 Foods to Avoid Feeding a Baby

10 things beginning walkers should know

1. If you are elderly or not in the best shape, make sure to check with your doctor before starting a walking regimen. He or she might have some concerns or suggestions that can help you.
2. Exercise can sometimes affect the effects of medication. So if you are taking anything, be aware some changes might be headed your way. Often, walking can help improve the benefits of medication. To be sure, check with your physician.
3. Remember to be safe. Carry some kind of identification, and don't stray into routes where there are few people around and no way to see you, such as in alleyways.
4. If you are walking at night, make sure to wear reflective garb. This will help others to be aware of your presence, especially drivers.
5. Speaking of drivers, always be aware of your surroundings, especially when you are around automobiles. Drivers won't always see you coming, and sometimes someone might not be paying attention and might not expect a walker to step out into the road.
6. Any kind of low-heeled sports shoe is good for your walking, but if you can afford it, there are specific walking shoes made that are your best bet.
7. If you need motivation to keep at your walking, ask a friend or family member to partner up with you and walk with you every day. If you can't think of anyone to ask, maybe check with your local YMCA, YWCA or find out if there is a walking club near you.
8. If your feet suffer from blisters after you've had a walk, it might be your shoes. Try a different pair. Or try wearing two pairs of socks, one outside the other; this can help cut down on blisters.
9. Don't wear yourself out, especially if you're a beginning walker. Try to walk at a brisk pace, but not so much that you can't catch your breath.
10. If you're walking for health reasons, try to get in a walk whenever you can. Don't park so close to the front doors at the mall. Keep those walking shoes in the back of your car.

5 basic benefits of walking

Physical health

Walking burns calories, which can help you keep your weight down. Also, walking builds those leg muscles and strengthens the heart, thus keeping the blood pressure lower. Want to live longer, don't you? Then walk! This exercise is great for decreasing the chances of stroke, heart attacks and other illnesses.

Mental health

When you are feeling blue, very often you just want to sit at home on the couch and eat a bowl of potato chips. But getting out and walking can help relieve stress and depression. So lift your mood with a stroll.

Environmental health

Yep, believe it or not, walking is green. It's good for the environment simply because you're moving your body and not moving a vehicle that uses gasoline and spews out all kinds of fumes. And if you can walk to work, you're helping to reduce traffic congestion.

Economic health

Walking can help you save money. The next time you need to head out to the convenience store for a loaf of bread, walk instead of taking the car. You just saved on gasoline!

Sleep health

Walking can even help you sleep better at night. Walking tires the body while also getting your body in better physical condition. That means you can have a deeper sleep and you'll feel more rested when you wake up.

10 tips for a healthy breakfast

1. Bring some life to your morning cereal by adding fresh, frozen, dried or canned fruit pieces. When buying frozen or prepared fruits, the healthier choice would be fruits without added sugar.
2. If you are in need of protein, add some mushrooms and/or spinach to your morning omelet.
3. "I'm too busy to eat breakfast." You hear it all the time, and maybe you've even said it. But there is a way to make time for breakfast. You just have to make the time. And it's easy to do. You just have to sort of fool yourself into it by getting into the habit. The first time, don't worry about having some big, prepared breakfast; just grab a piece of fruit or toast. Keep doing that every day. It's better than having no breakfast at all, and eventually you'll get used to it and your body will get used to it. You'll be fooling your own body and mind into having time for breakfast. Eventually you might even have time for a whole bowl of oatmeal. Oh boy!
4. Create a breakfast salad on-the-go. Core out the center of an apple, then fill it with a little peanut butter and maybe some raisins, nuts or berries.
5. If you are a coffee drinker, keep to the plain, black stuff. It's true coffee has few calories, but that Super Malto Giganto Caramel Extreme Latte with sprinkles and cream is full of fat, calories and sugar.
6. If you are on the go and need a quick, healthy breakfast, keep in mind a small bowl of fruit. Even many fastfood restaurants will have a bowl of apple slices with berries on their menu.
7. Keeping your health and your breakfast in mind while shopping can help a lot. Try the low-fat items. Low-fat cottage cheese tastes just as good as the regular, and low-fat yogurts are often loaded down with fruits. And skim milk can be used for cereals even if you don't care much for the taste.
8. If you like toast, try using a multi-grain breads instead of that heavy white bread you grew up with.
9. Can't live without your eggs? Try using just the egg whites. You'll cut down on your cholesterol.
10. For the adventurous, make your own cereal. That's right! Health food stores and specialty grocery stores, and often the bulk sections in you usual grocery store, have everything you need for making your own, healthy breakfast cereal. Get a bag of dried fruit, your favorite nuts, seeds, oats, millet and mix it all up. You can add yogurt after the mixing, and keep everything stored in a container ready to go for the next morning.

10 natural tips for better sleep

1. Keep it comfortable: This would seem to be common sense, but some sleepers have a bed that's too hard or too soft. Or they're stuck with pillows that just don't feel right to them. It will cost some money to get a new bed and pillows, but it could be worth it if it allows for better sleep. And don't just look at those beds in the furniture store; kick off your shoes and try them out.
2. Don't think about it: Concern about trying to fall asleep can actually keep you awake. Worries tend to do that, especially when you fret over them. Try the old fashioned method and count sheep. Or think of something else, something pleasant (though not food, because that might send you to the kitchen).
3. Sleep at night: This might be easier said than done, especially if you work nights, but it really can help. The body is conditioned through years and years of biology to sleep when it's dark outside. Avoid long naps during the day, though a short nap of less than an hour shouldn't hurt too much. If you have to sleep during the day, keep the blinds closed and try to make your room as dark as possible.
4. Stay on schedule: Your body adjusts to a natural clock. It knows when it's time to go to bed and when it's time to wake. Try to stick to a scheduled sleeping period. Your body will adjust if you have to change the time around a little, but you should try to stick to the same sleeping time even when you're not working.
5. Avoid caffeine: This should be an obvious tip. Stay away from caffeinated soft drinks and coffee and some teas in the hours before you plan to go to sleep. Caffeine keeps you awake. Sorry, this includes most chocolates.
6. Exercise: Working out makes the body tired and gets you in better shape, both which are conditions conducive to better sleep. You don't have to go crazy and run ten miles a day, but a solid walk for twenty minutes soon before sleep time can help. But don't exercise too close to your bedtime, because your body will be worked up. Make sure to take some time to let your body cool down and relax.
7. Clean out the bedroom: Except for the bed, of course. Make your bedroom only for sleeping. Televisions and video games are a distraction that can keep you awake; place those items in another room.
8. Get the right amount of sleep: Layman's tradition is that everyone needs about 8 hours of sleep a night. In a way this is true, but it's not so exact. Everyone needs a different amount of sleep. Some people can operate fine on only six hours of sleep a night. Other people need nine hours. But it's usually somewhere around the eight-hour mark. And this will change with age and your health. So figure out what feels like the right amount of sleep for you, then try to stick with it.
9. Watch your food intake: You shouldn't go to bed hungry, but you also shouldn't go to bed soon after eating a big meal. Both conditions can keep you awake. And drinking for eating a lot before bedtime is just asking for disaster, because you're likely to wake up in the middle of the night needing to go to the bathroom.
10. Sleep alone: This is another one often difficult to accomplish, especially if you have a spouse, kids and pets. But sometimes it's the presence of others that can keep you awake. Does your spouse snore? Do the kids kick you when they're sleeping? Maybe the dog growls in its sleep. Any of these things, and more, can keep you awake. If possible, try sleeping alone in a room, maybe a guest bedroom if you have one.

10 health benefits of yoga

Yoga is traditionally associated with exercise and meditation, but it also has a philosophic, spiritual and historical background in India. But did you know practicing yoga has health benefits for the body and mind? Read on to learn more.

1. Strength: Practicing yoga helps to build your body's strength. Many yoga exercises are based upon balancing on one leg, or other such situations, and this builds muscular strength. If you're interested in building strength, check out some local yoga classes in your region.
2. Organ massage: This might sound odd to many, especially Westerners, but many of the physical challenges of yoga actually work to massage all the organs of the body. This can help you become more aware and in tune with your internal organs, helping to alert you to any signs of illness. As with most forms of exercise, this also helps to tone the body and keep your organs in better health.
3. Flexibility: There's stretching in yoga. Lots and lots of stretching. And in some forms of yoga there are feats bordering upon the acrobatic. But don't worry, you won't have to start doing such difficult tasks. You'll work your way up to them if you stick with yoga long enough. What all this stretching does is to strengthen and firm the muscles of your body, as well as many of the tendons. After a while your body and its limbs will become more flexible, allowing you to be able to physically accomplish feats you once would have thought impossible.
4. Blood pressure: Regular practitioners of yoga have been shown in numerous studies to have lower blood pressure levels than of those who don't practice yoga. So, to keep that blood pressure low, talk to your doctor about yoga; perhaps he or she will tell you to seek out a yoga instructor.
5. Posture: Remember all that flexibility and strength building mentioned above? They can lead to a straighter, stronger posture. Why is posture so important? Proper posture tires one less when working and can help keep the body, especially the joints and bones, in better health.
6. Reducing stress: Exercise generally helps to reduce stress on the mind and body, thus the exercise capacities of yoga accomplish the same thing. But beyond the physical factors, the meditative qualities of yoga can help to induce a less troubled, stronger state of mind. Talk to a yoga instructor if you would like to know more.
7. Pain tolerance: Believe it or not, studies have shown those who regularly practice yoga have a higher pain threshold than others. For one thing, yoga aids its practitioners in becoming more aware of the body, so minor aches and pains are caught before they can become a serious illness. For another thing, being physically fit also helps to build pain tolerance.
8. Losing weight: Yoga is physical exercise, so it's obvious yoga can help you to lose weight. But did you also know yoga helps your body's metabolism? With a stronger metabolism, your body can digest and process foods more adequately, thus burning more calories from what you eat. You can't ask for much better than that! Exercise and burning calories?
9. Carpal tunnel syndrome: Been using the mouse and keyboard too much, causing your fingers to cramp and pain in your joints? If so, you might be suffering from carpal tunnel syndrome. Check with your doctor. If the doctor says you've got carpal tunnel syndrome, he or she might suggest you wear a splint. That's fine, but also talk to your doctor about yoga. Researchers have found that yoga helps, possibly even more than wearing a splint or medication, in reducing or eliminating the pains caused by carpal tunnel syndrome.
10. Allergies: Yoga often also includes breathing exercises, which builds your respiratory abilities and can actually help you cope with your allergies better. Want stronger lungs, try yoga!

Another health link

Health benefits of 10 common foods

10 health benefits of jogging

1. General fitness: Also known as cardiovascular fitness, this refers to the general wellbeing of one's circulatory and vascular systems within the body. Basically, we're talking about the heart, the lungs and the veins and arteries, the systems that carry oxygen throughout the body. Jogging and exercise keep a human body generally fit, thus helping to disperse oxygen throughout the body, and this has all kinds of benefits.
2. Cholesterol: Cholesterol can build up as plaque within a person's arteries, which can lead to heart disease or even a heart attack. How does jogging help with this? By keeping that cardiovascular system in good shape. Since jogging helps with the spread of oxygen throughout the body, that oxygen helps the bloodstream to build good cholesterol. Good cholesterol is important because it fights at removing bad cholesterol from the bloodstream and takes it to the liver where the bad cholesterol can be processed out of the body.
3. Bone strength: Jogging helps with this, too. Jogging, or any weight-bearing exercise, adds physical stress onto the bones. The body will work back against this stress by making the bones stronger and less brittle.
4. Blood pressure: Remember all that oxygen that can spread through the body, and how jogging helps with that? Cardiovascular fitness also helps with blood pressure.
5. Cancer: Jogging is just one form of general exercise, and exercise is known to lower one's chances of contracting any forms of cancer, perhaps even lowering one's chances as much as 50 percent.
6. Diabetes: Exercise, including jogging, helps to keep a person in good physical condition, and this can help stave off diabetes. But even for those who already suffer from diabetes, regular jogging can help to keep the diabetes in check somewhat.
7. Endurance: We're back to all that oxygen again. Oxygen in the bloodstream helps the body to better utilize the energy the body derives from food. Which means more oxygen, more energy. And what helps to do all that? Jogging.
8. Losing weight: Jogging burns calories and fat, and it builds muscular strength. Which are both important in losing weight for better general health. But since jogging also helps with endurance, that's also important for losing weight.
9. Mental fitness: Yes, jogging can even improve your mental fitness and put you in a better mood. How? Jogging, and other forms of exercise, bring about a release of special hormones in the body. These hormones are known as endorphins, and they are known to make a person feel good, kind of like getting a rush. Also, simply being in better shape physically can make a person feel better about themselves. If nothing else, the time spent jogging allows a person time to think about issues in their life, to deal with problems, etc.
10. Sleep: Jogging makes the body tired while also putting one in a better frame of mind. Counting that and the added benefits of better health means better sleep for you tonight.

5 foods for a low sodium diet

It is relatively easy to find low-fat foods and low-calorie foods. More and more one can even find low-carb foods. But what about low-sodium foods? They are becoming a little more common, but there still are not a lot of options available at most grocery stores. Which is a shame, because more and more doctors are suggesting low-sodium diets, especially for those who suffer from heart disease or are candidates for heart disease.

But never fear! There are some low-sodium items available at the grocery store, and here are five of them.

Kellogg's Frosted Mini-Wheats

One would think that breakfast cereals would not contain much sodium, but most of them do. Pay attention when cereal shopping, because even many of the ones labeled as "heart healthy" still contain a fair amount of sodium. But one big exception is Kellogg's Frosted Mini-Wheats. This particular cereal comes in a variety of flavors, and all of them except for the chocolate variety have either no sodium or very low sodium, as low as 10 mg per serving. And thank goodness for the variety here. You can have regular Frosted Mini-Wheats, Blueberry, Strawberry, Little Bites and more.

Heinz No Salt Tomato Ketchup

Yes, ketchup is more of a condiment than an actual food, but it's used so commonly and so often that many of us forget it is full of sodium. The folks at Heinz have come up with a great product for those on a low-sodium diet, ketchup with no salt. This product is a little difficult to find, not being available in all stores, so if you don't see it on your local grocery shelves, make sure to ask a manager to order it for you. A word of warning, however, because this ketchup is quite sweet; it's almost as if Heinz took out the salt and replaced it with sugar. The flavor might take a little getting used to, but it's still ketchup and it's not awful by any means.

Garden Fresh Gourmet Unsalted Tortilla Chips

For those who love their tortilla chips, it can be downright impossible to find low sodium chips in most grocery stores. And usually when you do find low-sodium chips, they don't taste all that great. Well, here are some chips that taste pretty decent and are great for snacking. Best yet, these chips have absolutely no sodium in them. Garden Fresh Gourmet chips are usually not on the chips aisle in most grocery stores, but can usually be found on display in the deli section. These chips are common to nearly all Kroger stores.

Natural Jif

If you are on a low-sodium diet, you might be thinking you have to give up peanut butter. But that's not necessarily true. Jif makes a peanut butter called "Natural Jif" that has only 80 mg of sodium per serving in the creamy variety, and 65 mg of sodium per serving in the crunchy variety. That's about as good as it gets for real peanut butter.

Ezekiel 4:9 Low Sodium Bread

If you've got peanut butter, then you'll want bread, right? But it is more than difficult to find bread that is low sodium or sodium free. Fortunately, the folks from the Food for Life bakery are here to help. They make a bread that actually has no sodium in it whatsoever. The taste is a bit bland, but it's not awful. If you'd like bread with more flavor, the regular Ezekiel 4:9 bread, the non-low-sodium version, still only has 75 mg of sodium per slice, which is still considerably lower than most breads on the market.

More food links

Health benefits of 10 common foods

Health benefits of 10 common fruits

5 Unusual Foods in a Can

10 health benefits of crying

1. Stress relief: Yes, crying actually helps us to relieve stress. According to psychological counselor Li Jinwith the Yang Guang Hua Ren Psychological Service, crying can help people deal with many different kinds of stress, "pressure, frustration, sorrow or anger -- any negative emotions."
2. Relationships: Believe it or not, crying might actually improve your relationship with someone, as long as you cry in front of them. Dr. Oren Hassan of the Tel Aviv University has performed a study about crying in which he concluded that crying allows you to be vulnerable in front of others, and allows them to take care of you, which benefits both the crier and the watcher by bonding them emotionally.
3. Toxin removal: Did you know that all tears are not the same? Several studies have shown that tears brought about by stress are different biologically from tears brought about by working with onions. Also, tears that are brought about by stressful situations contain some toxins that are within the body, which means those tears are helping the body to get rid of those toxins. No, no one wants to cry over a bad situation, but at least the tears are helping the body by shedding toxins.
4. Lubrication: This one should be rather obvious. Tears help to lubricate the eyes, keeping the eyes functioning better by not allowing them to dry out.
5. Irritant remover: All those tears not only lubricate the eyes, but they also help to remove any kinds of irritants in the eyes, such as grit or dirt or sand or smoke or whatever. If you need to clean your eyes, try a good cry.
6. Feeling good: Crying actually releases endorphins into the body. Endorphins are hormones that can help to ease your mood, even put you into a better mood.
7. Blood pressure: No, crying in and of itself doesn't necessarily lower your blood pressure, but holding back those tears can build up stress, which actually heightens blood pressure. So don't act like a tough guy who never allows himself to cry, because you're only hurting yourself.
8. Bad hormones: Not only does crying help in a round-about way with blood pressure, but it also helps with other cardiovascular problems, and also with potential problems with the gastrointestinal systems, bones, muscles and more. How is this? Tears shed bad hormones from the body, hormones that could potentially affect all these different parts of the body in negative ways.
9. Nose cleaner: You read that correctly. Tears actually help to keep the insides of the nose clean of bacteria and irritants. How is this possible? Quite simply. The tear ducts actually run down and connect to the inside of your nose, and whenever you shed some tears, some of those tears are sent down into your nose. Not only are you crying on the outside, but you're also literally crying on the inside. At least according to Dr. Judith Orloff.
10. Infections: Tears contain a chemical known as lysozyme, a natural anti-bacterial that works to keep infections from happening in one's eyes.

Healthy links

10 Health Benefits of Sex

10 Health Benefits of Green Tea

10 Health Benefits of Curry

10 health benefits of sleep

1. Heart health: A study in 2010 showed that a protein with links to heart disease, the protein C-reactive, is more prevalent in those who got only six hours or less of sleep each night. So, if you suffer from heart problems or want to avoid heart problems, make sure to get plenty of sleep each night.
2. Attention span: Feeling drowsy? Lack of sleep can affect one's attention span. The journal Pediatrics released in 2009 the results of a study in which it was shown that children who got less than eight hours of sleep each night were much more likely to suffer symptoms similar to attention deficit disorders. Meaning, basically, a lack of an attention span.
3. Depression: According to Dr. Raymonde Jean of St. Luke's-Roosevelt Hospital Center of New York City, getting good sleep regularly can help with anxiety and emotional stability and can contribute to depression. Dr. Jean also suggests that quality sleep needs to be regular, not just one or two days a week, for full effect.
4. Pregnancy: That's right. Sleep effects a woman's ability to become pregnant. A survey by the National Sleep Foundation found that women who worked late shifts, and thus suffered from better sleep, had a much more difficult time trying to become pregnant. If you're planning a family, it would seem good sleep is in order.
5. Weight: Trying to lose some weight? If so, you might consider more sleep and quality sleep. According to Speedsleep.com, people who have seven or fewer hours of sleep each night have a higher chance of being obese or overweight.
6. Inflammation: Inflammation in the body damages tissue, and can lead to all kinds of health problems from the flu to heart disease and more. And it's the body's immune system that is the first line of defense against inflammation. Research by the UCLA Cousins Center shows that those who do not get a good night's sleep are more prone to illnesses brought about my inflammation.
7. Allergies: A final verdict hasn't been fully given linking sleep with allergies, but a French study of almost 600 people found that those who did not get plenty of good sleep also suffered from allergies. Does this mean sleep can help with allergies? Or does it mean those with allergies have a harder time getting good sleep? Science doesn't know as of yet, but research continues.
8. Energy: This one should be common sense. The less sleep you have, especially quality sleep, the less stamina one is likely to have throughout the day. Keep in mind, if you are having serious problems getting sleep, you should make an appointment with your doctor.
9. Memory: Yes, sleep helps with memory and retaining memories. Not only does sleep allow the mind to rest and refresh daily, but during sleep our mind's are still performing tasks, what is called "memory consolidation." Basically, while sleeping, our minds work on problems, thus allowing us to learn even while we are out of it.
10. Arthritis: Because good sleep helps the body deal with inflammation, sleep is also good for arthritis because it is often inflammation in the body that causes the pain of arthritis.

10 health benefits of brushing your teeth

1. Plaque: Okay, admittedly, removing plaque is one of the most well-known health benefits of brushing your teeth. A lot of us grew watching television commercials that constantly told us to get rid of the plaque by brushing. You remember plaque, right? It's that thin layer that builds up on your teeth. But do you know why it's important to rid oneself of plaque? Plaque is made up of germs that live inside your mouth, and when enough plaque builds up it creates acids that eat away at your teeth, your gums and the bones around your mouth.
2. Gingivitis: Gingivitis is the onset of gum disease. Basically, your mouth is cruddy and full of germs and plaque. What comes after gingivitis is full-blown gum disease. Deal with this by brushing regularly.
3. Periodontitis: So you didn't deal with the problem when you had gingivitis. Well, know you've got full-blown periodontitis. Still, it might not be too late, just make sure to see your dentist very, very soon. Periodontitis is a gum disease that slowly breaks down your teeth and the bones around your mouth. It can be quite painful, and tooth loss and tooth abscesses are quite common.
4. Heart disease: More and more studies are suggesting that tooth and mouth disease can lead to diseases of the heart. Apparently the inflammation that builds up in the mouth due to periodontitis and other mouth disease can spread somewhat to other parts of the body, including the heart, which means a higher chance of heart disease.
5. Blood circulation: Related to matters of the heart, a recent study by the UCL Institute of Child Health looked at 120 patients of middle age. Patients were split into two groups for six months. One group brushed their own teeth as normal. The other group had extensive teeth cleaning and other dental work done throughout the six-month period. At the end of the six months, the group with the major dental work had far better circulatory functions in their blood vessels and arteries.
6. Diabetes: Can not brushing your teeth bring about diabetes? Maybe, maybe not. But according to Dr. Damien Walmsley of The School of Dentistry at University of Birmingham, it's possible that poor oral health can lead to several different diseases, including diabetes.
7. Dementia: Yes, dementia. Didn't see this one coming, did you? Researchers from Columbia University in New York City studied a group of more than 2,300 people older than 60 who suffered from periodontitis. The study found that those with serious gum and mouth diseases fared far worse when it came to memory-based tests. The link between brushing one's teeth and dementia isn't clear to scientists yet, but it is known that damage to blood circulation can help lead to dementia. And remember, better blood circulation is one of the things brushing your teeth is good for.
8. Sperm count: Guys, pay attention. Especially if you're interested in having children. A study of men by the Hebrew University Hadassah School of Dental Medicine showed that men with serious gum and mouth disease had a much lower sperm count, sometimes no sperm count whatsover, than men with a healthy dental and mouth history.
9. Bad breath: This is more of a symptom than a disease or health disorder. But bad breath is a common sign of mouth disease. And it can be annoying. So brush those teeth! And if you suffer from constant and/or severe bad breath, you should probably check with a doctor or dentist.
10. Weight loss: Yes, it sounds a little odd, but according to the publisher of Fitness Blog, brushing your teeth can help to lose weight. How? Several ways. First off, toothpaste usually doesn't taste good with anything, so brushing instead of eating can help to curb your trips to the kitchen. Second, brushing actually burns calories. Third, brushing can help you deal with food cravings because by the time you're finished brushing, the craving will most likely be gone.

100 tips to help you live to 100

1. Don't smoke. Or if you do, give it up.
2. Pet a pet. Several studies show simply petting an animal can lower one's blood pressure.
3. Walking is perhaps the best low-stress exercise that can keep your body fit.
4. Eat a healthy breakfast.
5. But don't forget to watch your weight.
6. As much as possible, avoid wild bears.
7. Add sharks to the list of wild animals to stay away from.
8. Don't live in filth. In other words, pick up the garbage around your place. This will cut down the chances of you contracting disease, suffering from infections, etc.
9. Also, don't forget to clean where you live. White vinegar is cheap and an excellent natural cleaner.
10. Drink more water than other liquids. It really is good for your body.
11. Eat a little cinnamon from time to time. It's healthy!
12. Garlic is good for you, as well.
13. Don't forget to have fun! Video games are sometimes a favorite.
14. Did I mention giving up smoking? That means cigars, too.
15. Keep safety in mind when mowing the yard, or when operating any kind of machinery.
16. Keeping organized can reduce your stress.
17. If you believe you are having heart troubles, get to your doctor right away.
18. Do not wear flip flops! They are dangerous! At the very least, they're not healthy for one's feet.
19. Don't forget to get some good sleep every night.
20. Almonds are good for you.
21. Get outside every once in a while. Hiking is great for this.
22. Avoid serial killers. Uh duh!
23. You can have some ice cream, but don't over do it.
24. Candy bars are the same. You can have one from time to time, but don't live off them.
25. Don't forget to read a good book from time to time.
26. Get out there and dance! Show everyone what you've got!
27. Don't forget to have a good chuckle every once in a while.
28. Two words: Toilet paper.
29. Bicycling is another way to work in some exercise.
30. Every now and then one is okay, but you probably shouldn't eat a Happy Mealevery day of the week.
31. A beer every once in a while won't hurt.
32. Actually, beer has numerous health benefits.
33. Use your turn signals. It's a safety thing.
34. Enjoy a good movie every once in a while.
35. Learn how to cook. It can be fun and healthy.
36. Don't forget to give gifts to friends from time to time. Yes, this can benefit you. Not only could you get great gifts in return, but giving can actually make you happy, thus potentially lowering your stress and allowing you to live longer.
37. Work out your stress. How? Play some Grand Theft Auto. No, seriously.
38. Honey has plenty of health benefits.
39. Lemons offer plenty good for your health, as well.
40. Heck, even tomatoes are supposed to be good for you, but I personally don't care much for them.
41. There's the old saying that "laughter is the best medicine." There's some truth to that. Here, laugh at Batman.
42. Or maybe you prefer to laugh at Star Trek?
43. I'm a dog person myself, but some people prefer kittens. Yes, pets can help you live longer.
44. For some people, keeping a job lowers their stress level.
45. "An apple a day keeps the doctor away," is another old saying. It's partially true, because apples offer all kinds of health benefits.
46. Babies make lots of people giggle and happy. But it's up to you whether you think a baby would be good for your health. Or not.
47. Oatmeal is another food healthy for you.
48. And don't forget about the benefits of eating a banana.
49. If you can avoid the wrong end of a firearm all your life, you have a pretty good chance of living longer. Hopefully, that's an easy one to follow.
50. A little coffee can't hurt, but avoid drinking a lot of it often.
51. If you like to try different foods, learn about the health benefits of avocados.
52. Believe it or not, sex actually provides plenty of health benefits. Including relieving stress.
53. Did you know a little chocolate is good for you?
54. Don't just eat your food. Have fun with it, too!
55. Remember that carrots aren't just for rabbits.
56. And did you know wheat germ offers lots of healthy benefits?
57. Don't pay attention to conspiracy theories. Nearly all of them are stupid, and they'll just raise your stress level.
58. Two more words: Sesame oil. Look into it.
59. Spinach is good for you. Don't forget it.
60. So is the herb Rosemary.
61. Heck, even gelatin has some health benefits.
62. Improve your manners. You'll get along better with others, and that will lower your levels of stress.
63. Have a hobby.
64. Or two.
65. Or more.
66. Don't forget the herb thyme is also healthy.
67. Yoga is good for you.
68. Acupuncture, too.
69. Avoid all duels. If possible.
70. Pursue your passions in life! Maybe you want to be a writer. Then write!
71. Mmmmm. Warm bread.
72. Yuck! Broccoli. But it's supposed to be good for you.
73. Try to eat healthy foods whenever you eat.
74. Be a cautious driver.
75. Strawberries not only taste good, but they're good for you.
76. If you like to spice up your food, don't forget that curry is good for you.
77. Listen to good music. A lot.
78. Always believe in Santa. Always. Keep the spirit alive.
79. Laugh at the simple things. Like funny place names.
80. Don't forget to travel whenever you can. Experience the world!
81. If you can't travel, another way to experience the world is to read, read, read!
82. Blueberries. Mmmm. Need I say more.
83. What about cherries?
84. Want to live longer? Try not to annoy your boss.
85. Don't spend all day on the Internet.
86. If your boyfriend or girlfriend is bad for you, dump them.
87. Don't worry about zombies. Unlike Santa, they're not real.
88. At least, not yet.
89. But even zombies bring some health benefits, believe it or not.
90. Oh, and don't forget jalapeno peppers are good for you!
91. And watermelon.
92. Yes, it's true, even video games have some health benefits.
93. Did I mention watching good movies?
94. Move to America! Hell, yeah!
95. Allow yourself to be nonsensical from time to time. It's fun! It relieves stress!
96. Laugh at your food.
97. Find out what's important to you, and spread the word.
98. Don't ever talk about Fight Club. Did you hear me?!? Don't ever talk about Fight Club!
99. Visit a good book store from time to time.
100. Tell someone you love them.