Friday, June 28, 2013

Avoid These Common Fireworks Fiascos

Many of us are counting down the days to big Independence Day celebrations, many of which often involve that American tradition of fireworks.   And we really don’t want to put a damper on your merriment, but we really do want you to have a safe time.  The federal Consumer Product Safety Commission (CPSC) says that nearly 9,000 of us end up having a very bad time around the fourth of July, spending some of our day or night being treated in an emergency room with fireworks-related injuries. 

Clearly our country is stretching the definition of “month” by defining June 1 to July 4 as National Fireworks Safety Month, which we do, but we’re okay with that, since the injury and fire risks go up before the fourth.  In fact, 70 to 75 percent of fireworks-related injuries each year occur during a 30-day period surrounding the July 4th holiday (June 23--July 23 specifically).  So, let’s get the word out now before summer celebration plans get blown to bits by a fireworks accident.

People watching fireworks

Ugly stats on fireworks injuries

When you need to get someone’s attention regarding the dangers of fireworks activities, spark their interest with these disturbing fireworks accident statistics from the Centers for Disease Control and Prevention (CDC):
  • Fireworks injuries are often severe. Seven of every 100 with a fireworks-related injury end up hospitalized.
  • Children are often those injured by fireworks. About four of every 10 fireworks injuries are to children 14 and under.
  • Under-the-table fireworks are deadly. Illegal and homemade fireworks were responsible for every single fireworks-related death in 2012.
  • Guys don’t do fireworks better. Sorry, gents, but you are statistically three times more likely to be the one injured in fireworks accidents compared to women.  And boys aged 10--14 years have the highest rate of injury. 
  • Small fireworks do big damage.  Sparklers and firecrackers are together responsible for 35 percent of all fireworks injuries.
  • Hands are a common casualty.  Injuries from fireworks do damage to all body parts, but 34 percent of injuries are to the hands, followed by facial injuries (12 percent), and then the eyes (17 percent).
  • Fireworks injuries are expensive.  Fireworks-related injuries add up to an estimated $100 million annually.
Beyond the risk of injury, fireworks often cause home or vehicle fires. In 1997, for example, the U.S. National Fire Protection Association (NFPA) reported direct property damage figures of $22.7 million from fireworks.

Tips for safe fireworks fun

The following safety tips, most of which are from the Consumer Product Safety Commission (CPSC), will help you to stay safe when you are enjoying your holiday with fireworks: 
  • Leave it to the pros. Yes, fireworks are legal in some states and municipalities.  That said, the CDC and CPSC encourage us to let fireworks be be done by trained fireworks experts.
  • Have adult supervision of all fireworks activities. Even sparklers, which burn at around 2,000 degrees, can do serious damage.
  • Keep a ready supply of water in case a fire occurs.
  • Don’t let young children take part, except by observing.
  • Keep all parts of your body out of the line of fire.  Many injuries occur while lighting fireworks fuses from this error in judgment.
  • Don’t attempt to relight fireworks that don’t fully ignite.
  • Never point or throw fireworks at another person.
  • Only light your fireworks one at a time, then move back quickly.
  • Don’t carry fireworks in your pocket.
  • Don’t ignite fireworks from metal or glass containers – they can become shrapnel!
  • Douse the spent fireworks with water before calling it an evening, and especially before discarding your fireworks.
  • Are fireworks legal in your area?  Make sure before buying or using them.
If you or someone in your party receives a fireworks injury, seek immediate help or dial 911.

Take fireworks safety a few steps further

To learn more or do more to promote fireworks safety, try this:
This Independence Day season, have a blast ... a safe blast.  Remember: fireworks safety this season is in your hands.

Ric Moxley
Contributing Writer

Wednesday, June 26, 2013

Bacteria–Gross or Good?

Bacteria. The word itself conjures up images of icky, gross, scary stuff that we want to avoid.  But is bacteria getting an undeserved bad rap? 

Certainly, bacteria is to blame for a history of undesirable, dangerous, and even deadly maladies.  But the more scientists learn about our bodies, the more they learn that some bacteria is not only safe, but essential to our health and survival as a species. 


But, Momma said that bacteria is bad…

Momma wasn’t wrong – some forms of bacteria are bad – the kind that cause disease. These bacteria are called “pathogens,” and can cause all kinds of trouble, such as:
  • Bacterial pneumonia, which is caused by bacterial infection
  • Acne breakouts, which are caused by a bacterium called Propionibacterium
  • Food-borne illnesses caused by bacteria, such as Campylobacter jejuni and Salmonella
  • Streptococcus A – better known as strep throat
  • Clostridium botulinum – better known as botulism – potent enough that one teaspoonful could kill every human being in the United States!
  • The “Great Dying” event that scientists say occurred 250 million years ago, producing enough methane to choke out most life on Earth – recent scientific data suggests that a single strain of marine bacteria could have caused or worsened it.
But here’s what Momma didn’t know. Even as she may have told you that you are one of a kind, the truth that scientists are learning is that we as individuals are not “one” at all; we are actually “superorganisms” – a collection of several hundred microbial species – a human host to a few hundred trillion bacteria.

The bacteria live on your skin, on your tongue, and mostly in your intestines.  Scientists estimate that you have a couple pounds of body weight purely in the form of microbes in your gut alone.

Ooh, gross! – Pounds of bacteria in my intestines??

Actually, you want to cozy up to these gut microbes – most of these trillion microbial guests are good bacteria – that kind that make your life better.  For example:
  • Gut bacteria is what creates vitamin K in your system.
  • Good bacteria can battle bad bacteria in eye infections
  • Good bacteria break down plant starches that your body otherwise has difficulty digesting
  • Good bacteria help your body convert calories into fat, some of which is necessary for survival
  • Bacteria help your body break down cancer-causing carcinogens
  • Bacteria help the walls of your digestive tract renew itself
  • Bacteria help your immune system to function properly
Scientists refer to the massive microbial community in your body as your microbiome.  The microbiome is such a new area of study that scientists cannot yet conclusively tell us what a healthy microbiome should contain, but they are learning more every day.  But what they are already sure of is that, if your health is “off” in some way, or if your body’s systems have what appear to be areas of weakness, it’s likely because your microbiome is off kilter – that you lack certain organisms, or have too many of a certain kind, weakening your body’s ability to deal with stress, or properly metabolize foods, or handle allergies, and so forth (read more on how you can improve your child’s health by encouraging the good bacteria).

Kefir and probiotics

How do my bacterial levels get healthy or unhealthy?

Scientists are discovering that many factors can negatively influence your microbiome.  Among them:
  • Not being born vaginally – exposure of the fetus to the birth canal appears to kick start the microbiome of the newborn.
  • Living in too pristine an environment – microbial exposure over the course of life appears to aid the health and diversity of the microbiome.
  • Lack of dietary diversity – exposure to a wide variety of foods, especially unprocessed foods, such as fruits and vegetables, strengthens the microbial environment of your gut.
  • Lack of social exposure – apparently, we rub off on each other, literally.  The more people you interact with, the more diverse your microbiome becomes, and diversity seems to strengthen it.
  • Lack of dietary fiber and probiotics in your diet.
  • Exposure to antibiotics – though an antibiotic may be necessary to overcome an illness, antibiotics kill off the good bacteria at the same time.
  • Antimicrobial compounds in the diet or environment – antibiotic residue is often found in meat, milk, and even surface water.  Even the frequent use of antimicrobial hand sanitizers, while protecting us from bad bacteria, are also killing off the good bacteria.
Girl playing with dirt

Is there anything I can do to improve my microbiome?

Your biome is largely formed by the time you are three years old, which is why it’s important to nurture a healthy microbiome from the earliest years.   That said, it is possible to positively influence your microbial innards and avoid those things that can harm it. For example:
  • Do not keep your toothbrush too close to your toilet – flushing can aerosolize some of what’s in the toilet bowl.
  • Avoid giving your  children antibiotics except when medically necessary.
  • Let a bit of dust settle in your home – your smallest children will benefit from early exposure to the “real world.”
  • Let your kids play in the dirt – the exposure can aid their microbiome diversity.
  • Encourage your family’s exposure to animals — petting a dog, for instance, spreads good bacteria from one human to another.
  • Reduce or eliminate processed foods from your diet.
  • Get some “prebiotics” in your diet – foods that stimulate the growth or presence of healthy bacteria in your body.  Fermented foods can help, such as kimchee, yogurt, and sauerkraut, which contain probiotic bacteria.
  • Expand your microbial biodiversity by consuming a wide variety of polysaccharides – plant foods that are high in fiber.
If you find the subject of healthy bacteria and how to positively influence your microbiome, read this lengthy but fascinating article from the NY Times online.  

Ric Moxley
Contributing Writer

Monday, June 24, 2013

Rogue Pharmacies—A Danger to Your Health AND Wallet

Sure, who doesn't want to save a buck or two these days?  With the high cost of prescription medicines, many are tempted by the enticingly cheap prices of drugs they see at online pharmacies.  Before you get too curious yourself, you’ll want to know the results of an alarming 2013 report by The National Association of Boards of Pharmacy.

Whether or not you use the free FamilyWize discount card, we consider it a public service to let you know the latest news on the high risks of buying drugs from online pharmacies.

Trustworthy online pharmacies will always require you to have a doctor's prescription for your medication

Are all online pharmacies bad?

You likely know the expression, “One bad apple doesn't spoil the whole bunch.”  But when it comes to the reliability of online pharmacies today, it turns out that 97 out of every 100 of them are bad apples, according to The National Association of Boards of Pharmacy (NABP).   In their January report, involving nearly 11 thousand online pharmacies, the NABP discovered a full 97 percent were out of compliance with U.S. laws.

And this isn't just an overseas problem – the danger is right here in the U.S..  According to the NABP, 9,938 of the rogue online pharmacies identified as being businesses not recommended for U.S. consumers, roughly half of them are selling drugs to U.S. residents, drugs that are of foreign origin or that have not approved by the Food and Drug Administration (FDA). 

These rogue pharmacies are often disguising themselves to their prospective online customers as being of Canadian or American origin—not hard to do with simple website design—and yet they are often operating their business from other countries, many that have lax or no regulatory controls in place. 

How dangerous is this situation?  Potentially deadly. Many of these unregulated pharmacies, the NABP reports, are also selling counterfeit, expired, adulterated, or contaminated drugs.  If you are not getting the drug that’s on the label, not getting it in the correct dosages (too strong or too weak, due to lack of standardization in manufacturing), or getting drugs that have unapproved fillers or additives, your very life could be in danger.  According to the U.S. Food and Drug Administration (FDA), even slight differences in your medicine can make a big difference in safety.  Medicine that is not FDA approved, even if it was approved by another country will like have variations or different ingredients that the FDA says can cause you to get sicker, develop a resistance to your medicine, or cause new side effects. 

The FDA warms that your risk increases if you take more than one medication, as the differences between what you were expecting to take and what you may  be actually taking from a questionable pharmacy could also affect the way other medicines work or cause harmful interactions.

Not just health risks, but financial risks as well

The FDA is concerned enough about these unregulated online pharmacies to use uncharacteristically harsh language, calling them “fake online pharmacies” in this article.  Their concern is based on the fake pharmacies’ lack of adequate safeguards to protect not just your health from their products, but the potential danger to your personal and financial information from either careless or intentionally malicious practices with the information you provide during your online transaction.  In some cases, the fake pharmacy sites exist only to infect your computer with viruses or sell your personal information to other rogue websites and Internet scams—you’ll never receive your purchased drug, just a nightmare of financial trouble.

Efforts to stop rogue pharmacies

Some good news:  Because of the NABD report’s discoveries and other recent efforts, collaborative U.S. and cross-border enforcement efforts are under way:
  • One such operation, the 100-country Operation Pangea, brought about the shutdown of literally thousands of rogue pharmacy sites.
  • produced evidence of fake drug sites that resulted in about 5 thousand rogue sites getting shut down.
  • The FDA has started BeSafeRx, a national campaign to raise awareness of the dangers of buying prescription medicines from fake online pharmacies. This campaign provides the resources to help consumers know the risks of online pharmacies, identify rogue online pharmacies, and how to find reliable online pharmacies.
As well, the NABP is taking steps to curb rogue pharmacies by working to form a .pharmacy Web domain, which will only be made available to legitimate online pharmacies, just as the .gov domain today is only available to government agencies.  The effort is not in place yet, but will go far to helping consumers easily identify the real online pharmacies from the fakes.

How do I find trustworthy online pharmacies?

Yes, there are legit, licensed, reliable online pharmacies—the “good apples.” How do you identify them?  Look to the FDA for help.  Medicine that is approved for use in the United States has been reviewed for safety and effectiveness by the FDA.  The FDA offers the following characteristics to help you identify safe online pharmacies. A reliable online prescription drug store will always:
  • Require you to have a doctor’s prescription.
  • Have a license with your state board of pharmacy.
  • Provide a verifiable physical address and telephone number in the United States.
  • Offer a pharmacist to answer your questions.
How can you know if an online pharmacy is licensed to do business in your state?  Easy; just check out the FDA’s Find your state’s pharmacy licensing database search engine. 

Safe ways to save money on your prescriptions

FamilyWize can help.  Whether you seek to buy your prescription drugs online or at your neighborhood drug store, you can save up to 75 percent on prescription medication just by printing and presenting your FREE prescription card from  FamilyWize functions like a huge consumer group buying service for the uninsured and underinsured. The medication discounts are provided voluntarily by the more than 61,000 participating pharmacies that have agreed to provide prices similar to what they give large insurance companies and employers.  To learn more, see How the Discount Card Works, look up drug prices, or look up participating pharmacies.

Ric Moxley 
Contributing Writer

Friday, June 21, 2013

Alternatives to Drinking Soda in the Summer

As any child or teenager knows, what can be more refreshing on a scorcher of a summer day than an ice cold drink?  Problem is, the common choice – a cola or other sugar-sweetened soda beverage or sports drink – is high in calories and low in nutrients. It’s important for parents to find healthier, yet still refreshing, alternatives to cut back their kids’ consumption of soft drinks and other sugar-sweetened drinks.  We've got some great alternatives here!

In recent studies, including a CDC 2010 study, Beverage Consumption Among High School Students, we see that kids are generally heading in a good direction, consuming fewer calories from soda than in the recent past.  Water, milk and fruit juices have become the most commonly consumed beverages among high school students.  But for those whose kids are still loading up on sodas, sports drinks, and other sugar-sweetened beverages, you may want to let them know that the CDC says those sweetened drinks are one of the top five contributors of calorie intake. 

So, even if soft drink intake among children and adolescents fell in 2010 compared with 2000, there’s room for improvement, as data from the 2008 National Health and Nutrition Examination Survey revealed.  What researchers learned:
  • Teenagers and young adults consume more sugar drinks than other age groups.
  • About half of the U.S. population drinks sugary beverages daily.
  • Certain U.S. minorities consume more sugary drinks in relation to their overall diet than others.
  • Sugar drink consumption is highest among low-income groups.

Studies have linked sugar drinks to poor diet quality, weight gain, obesity, and diabetes, which is why U.S. dietary guidelines issued in 2010 recommend limiting the consumption of foods and beverages with added sugars, and why the American Heart Association recommends no more than 450 kilocalories of sugar-sweetened beverages per week—that’s about three 12-ounce cans of carbonated cola.

Healthier Alternatives to soda

Get your kids on the right track to reduced sugar consumption and increased health by employing these habit-changing healthy hydration tips.

1.  Limit bad choices where you can

While you may not be able to control what your kids drink at school or at their friends’ homes, you can play the most important role: promote access to healthful beverages and limit sugar-sweetened beverages at home:
  • First, don’t keep sugar-sweetened beverages in the home.
  • Second, kids will often go for what’s refreshing and easy to grab, so make sure that jugs or pitchers of water are easily accessible in the home fridge.
  • Third, lead by example.  Model the behavior you desire them to emulate; drink water and limit junk drink consumption.
If your children have a routine that involves soda, they’ll need a substitute routine to replace the first, so don't remove the soda option without providing a healthy substitute.

2.  Get your fizz on with carbonated water

Let's face it, sometime it seems that nothing is so satisfying as that glorious burning-tickling sensation of a carbonated beverage sliding down the throat on a hot summer day.  If you or your kids have that same insatiable desire for fizzy sodas, try an unsweetened carbonated water.  That's the easiest way to get a sugar-free, calorie-free guzzle buzz.  If you've got a hankering for a little bit of flavor in your drink, try one of these carbonated water twists:
  • Add a couple squeezes of fresh lime juice or lemon juice.
  • Mix in a little bit of 100% fruit juice.
  • Put some crushed spearmint or peppermint leaves into the drink to add a refreshing zip.

3.  The healthier sweetened drink: 100% fruit juice

While fruit juice can have as many calories and carbohydrates as many soft drinks, a glass of 100% fruit juice can have a lot more nutritional value than a soda, especially if it’s fresh squeezed fruit juice, and therefore vibrant with phytonutrients and antioxidants.  If your kids crave the sweetness that they are accustomed to from consuming soft drinks, real fruit juice may be the best option for them. Fruit juices certainly are as flavorful, and much more beneficial.

Here's a recipe to make a fresh, refreshing fruit-based beverage your whole family will enjoy: Watermelon Mint Iced Tea – refreshing and healthy!

What about diet sodas?

You may be wondering why we haven't recommended diet sodas as an alternative. Yes, a sugar-free diet soda will help your kids to cut back on calories, but diet sodas still lack needed nutritional content, and introduce potential health risks (read about it in Is There Danger in Your Diet Soda?).

To learn more about healthy alternatives to soft drinks, listen to the "Shun the Sodas" podcast from the CDC, discussing the importance of limiting the consumption of sodas and other sugar-sweetened drinks by teenagers.

Ric Moxley
Contributing Writer

Wednesday, June 19, 2013

If this news doesn’t make you blow a gasket…

If you’re one of those who occasionally “hits the roof,” metaphorically or literally, here’s a heart-stopping warning.  A recent medical study confirmed what your friends or family may have already feared: that anger outbursts are potentially deadly to the gasket-buster.  Put another way, rage is the social infraction that leads to myocardial infarction –  a heart attack.

Angry fist

The greater the rage, the greater the heart attack risk

In this study, published in the American Journal of Cardiology, scientists reported that a rage event doubles your likelihood of a heart attack within the next two hours.  They also found that the more intense the outburst, the greater the risk – especially when the explosion gets physical, such as throwing things, hitting others, or even just threatening to hurt others. 

The study, involving nearly four thousand heart attack patients,  showed that, with each measured anger intensity increase, the risk of heart attack in the next two hours rose. These more severe reactions were tied a heart attack risk that was four times more likely within two hours of the outburst. 

The causes of the rage among the subjects varied, with more common causes being tied to a family issue, a conflict at work, or a commuting frustration.  Scientist believe that what causes these kinds of angry outbursts to increase heart attack risks is the epinephrine and norepinephrine “flight or flight” chemicals that surge powerfully during the event.  The chemicals naturally elevate the pulse and blood pressure – conditions often tied to increased heart risk.

The conclusion?  Expressing your anger appears to be just as bad for you as “bottling it up.”  Both responses to anger corrode your coronary health. 

Five tips for managing anger outbursts

To help you avoid angry outbursts that can lead to a heart attack, try these five anger management tips first.

1.  Script a better response. 

Write out a couple of key thoughts that you want to remember at that critical moment – thoughts that give you a big-picture perspective, such as:
  • “In spite of this, I know I love her.”
  • “I’m bigger than this rage, and it won’t control me.”
  • “He’s just a boy, he’s still learning.”
  • “Our relationship is more important than what I’m feeling.”
  • “Only show them the best of who I am.”
This self-talk may feel a bit silly as you’re planning it out, but it works for many people.  Choose a phrase that fits the situations that usually cause you to erupt, then apply them when you feel the anger start to  build. 

2.  Distract yourself.

Do something radically different from the rage confronting you.  Make it something physical, but do it elsewhere.  For example, leave the situation and go splash your face with cold water, or go for a run or bike ride, or sing your favorite song, or shoot some hoops.  Involving your body in a physical action that is not rage-related gives your mind a sudden mental makeover, distracting the rage with something else that feels like an expression of yourself, but doesn’t do yourself or others harm.

Man playing basketball

3.  Get your head in the game.

Are you naturally competitive?  If so, make a game of it, and play to win.  Here’s the game: Plan to make your emotions a kind of competitive sport, and you’re competing against your inner rage.  If you’re into sports, you know that focus and control are essential to winning.  In this game, your goal is to beat the pants off that rage by staying calm: by not letting rage get the better of you.  Without a doubt, if your rage wins out, you lose the game, and a lot more. 

4.  Redirect your feelings. 

Do you have an “accountability partner” – a trusted friend or relative that you can go to for shared do-the-right-thing counsel?  Arrange with that friend to be the one you call when you feel the rage rising up.  When someone or something sets you off, call your friend instead and talk it through with them.  By redirecting your attention away from the person you’re about to unleash your fury at, your rage is likely to be down a few notches already – after all, your accountability partner isn’t the one you’re upset with.  Your friend knows that the shared goal is to change your mood, perhaps with a joke, some words of encouragement, or even some prayer.

5.  Practice meditation or yoga

Unlike the other four tips, meditation and yoga are actions you take to alter your entire outlook on life.  It doesn’t work in the heat of emotional battle, but can stop the battle from beginning by changing your general life attitude and your moods.  If you haven’t experienced the calming effect of this type of regular practice, it may sound silly to you.  But you can look up the supporting science behind it here, here, or here

Why not try it?  At worst, it may not work for you.  At best, you may find that it cultivates more peace and happiness in your life.

For more tips on anger management, check out these 10 tips for handling your anger with your kids, this info-rich guide to understanding and managing anger or, if your anger is associated with adult ADHD, get Six Anger-Management Tips for ADHD Adults. Whatever you do, take action to get your rage under control, or your heart may get the brunt of it.

Ric Moxley
Contributing Writer

Monday, June 17, 2013

Home Dangers!–Five Simple Steps to Make Your Home Safer

Did you know that 47 percent of all injuries occur at home?  It’s National Home Safety Month: the perfect time to identify and eliminate risks around your home.  These five home safety steps take little or no money/time yet can save the life or limb of your family members and house guests. 

House on fire

1.  Be prepared for a fire emergency

More than 3,500 Americans die annually in fires, many at home.  Does your family know what to do in the event of a fire? Simple steps can save lives:
  • Have fire drills with your family, practicing various evacuation routes.
  • Plan a specific meeting location away from the house, so that you can all immediately know when and if everyone has made it out of the home. 
  • Check your home for any stuck windows or doors that might prevent exit during a fire and get them fixed.
  • For upstairs bedrooms, consider investing in emergency ladders that can be kept under beds when a hallway fire forces a window exit.  Practice using the ladders, but do so from a first floor window for safety; family members will still “get the hang of it” before the emergency that way.
  • If your home windows have security bars that could not only prevent burglaries but also prevent family members from escaping a fire, consider upgrading them with the type that have a quick-release device for emergency exiting.  Read more on this at
Finally, check with your local fire station; many of them hold informational or training events designed to help you survive a fire emergency.

2.  Be ready to practice first aid

Since nearly half of all injuries happen at home, it only makes sense to make sure that you and your family are ready to take immediate action in the event of injury, poisoning, heart attack, or other life-threatening circumstances that can occur at home. Being prepared to perform first aid involves both education and supplies.  Make sure you and your family:
  • Have up-to-date first aid kits in your home – ideally more than one.
  • Know how to do first aid, which can be as simple as signing up your family for a local first aid class.
  • Write down the poison control number (1-800-222-1222) and keep it in a safe place – perhaps in your medicine cabinets.
  • Know where the nearest hospital is and have your doctor’s phone number.
First aid kit

3.  Take steps to protect your children from lead poisoning

Lead poisoning is a serious home safety risk, especially to pregnant women and to children under age six. Lead poisoning is caused by swallowing or breathing lead.  According to, most lead poisoning comes from paint in homes built before 1978, so particularly pay heed to these risk-reduction steps if your home is more than 25 years old.

A primary source of lead in homes: ordinary house paint used before 1978. As old paint cracks or chips, it generates toxic lead dust, capable of causing learning and behavior problems. Lead can also be found in the ground around your house, your drinking water (from lead pipes), and from older toys and furniture.
To protect your family when you live in an older home, keep away from chipping or peeling lead paint, have your home tested for lead paint, ask your doctor to test your child for lead, wash hands and toys often, and use a wet paper towel or mop when dusting. 

To learn more about preventing lead poisoning, contact the National Lead Information Center at 1-800-424-LEAD.  And when remodeling or repairing your house, first check out these lead-safe work practices from the EPA.

4.  Reduce risks of home injuries from falls

Federal statistics indicate that half of all falls happen at home. Fortunately, reducing risks of injuries from falls in your home is often easy and affordable. For example, you can reduce slip-and-fall or trip-and-fall injury risks with such simple steps as removing wires or cords that cross pathways, keeping loose objects like shoes, magazines, or blankets off the floor, and removing throw rugs from your house, (or at least using a nonslip backing or double-sided tape between the rug and floor).   For a whole host of other simple and potentially life-saving tips, use this home fall risk prevention checklist from the CDC.

5.  Protect your family from asbestos risks

Asbestos, a building material commonly used in home construction before 1980, is now known to cause mesothelioma, a slow-developing and deadly form of cancer.  Since 80 percent of homes built before 1980 contain asbestos, it could be lying dormant in the walls, floors, or ceilings of your house right now, its dust ready to do deadly damage when stirred up by home maintenance or remodeling. 

Asbestos danger tape

Before you perform any remodeling or have any remodeling work done in your house, such as new roofing installation, insulation replacement, or re-tiling work, reviewed these potentially life-saving  remodeling safety  tips from

Get started today, during National Home Safety Month

As you can see, these five safety steps are all easy, and could save lives.  Get started today, and take a new step every couple of days – by the end of National Home Safety Month, you’ll have a much safer home.

Ric Moxley
Contributing Writer

Friday, June 14, 2013

How to Grow Your Own Wheatgrass for Juicing

For a real shot of energy and wholesome phytochemicals, try a shot of fresh wheatgrass juice, as you learned in the articles Wheatgrass – What's so Super about This Superfood? and Consumption of Wheatgrass 101).  But wheatgrass juice availability and cost are often deal breakers for those who want to drink it regularly.  The solution? Grow your own wheatgrass from seed!  It’s a dirt-cheap way to create an endless supply of the freshest wheatgrass for juicing, and you can even grow it indoors. 

To get you on course to growing a healthy and continuous supply of wheatgrass for juicing, we got the dirt on the subject from raw food aficionado Gwen Adams of Bothell, Washington.  Gwen has been growing her own indoor wheatgrass crops for 10 years. As well, she was trained, and has been an instructor/lecturer, at the Creative Health Institute of Michigan, has taught raw food diet workshops, is certified as an Advanced Practitioner of Health through Nutrition, Exercise, and Education, and is a certified yoga instructor.  Here, Gwen shares with us some of her secrets to growing a bountiful crop of wheatgrass in your own home.

Q: Gwen, how much space do I need to grow wheatgrass?

This depends on how much wheatgrass you plan to be juicing.  I’ve had a sufficient supply of wheatgrass growing to provide a regular, daily supply of wheatgrass juice for two in the space of a large garden window (mine is about four feet wide).

To keep a regular supply, it’s good to have your wheatgrass growing in rotation, so that one or two batches are growing while another one is ready to juice.  You can get special pallets, called sprouters, about the size of a cafeteria tray to grow each batch – or just use actual cafeteria trays.

One advantage of buying a sprouter instead of using cafeteria trays is that it’s easier to accidentally overwater when using cafeteria trays, which can lead to mold.  Each cafeteria or sprouter tray will yield about 7 to 10 one-ounce shots of wheatgrass juice – a few days' supply – depending on the quality of the soil.

Shelves for growing wheatgrass
Gwen's first shelves for growing wheatgrass

Q: Why “in rotation”? Can I not just keep reusing a wheatgrass batch after it grows?

No.  The best wheatgrass is young wheatgrass.  Expect to clip the grass for juicing one time – two times at best – before it gets too mature, bitter, and less nutritious.  So, yes, you need to keep a rotation of trays going in various stages of growth to maintain a regular supply of wheatgrass for juicing. 

Q: Is it best to grow wheatgrass indoors or outdoors?

You can grow it either way. But there are so many variables when growing it outdoors, such as humidity, temperature, insects, and wind, that can make it difficult to have success, especially on your first attempts. Just for the sake of control, I strongly recommend growing it indoors. Just make sure it gets plenty of daylight. 

Q: What if I live in a small apartment with no direct sunlight windows?

If you haven't got a good window spot for light, you can still grow your own wheatgrass indoors by using grow lights.  I've even had success without full-spectrum bulbs, just using florescent tube lighting – a more affordable option.

Q: What kind of wheatgrass seed do I need to buy?

I've had the most success growing from the seeds of red winter wheat, also known as hard wheat. 

Q:  Where do I buy wheatgrass seeds for juicing?

I recommend  looking in the bulk  foods section of your local health foods market.  You can sometimes find it at a large department store, but my experience is that the quality of wheatgrass seeds varies significantly from place to place. Buying it from a major discounter, I have found that the crop would more often turn moldy. In short: you get what you pay for.

I’ve also been able to find good quality wheatgrass seeds in a farmer’s feed store. If you are fortunate enough to have one of those near you, try that.

Q: What are the basic supplies needed to grow wheatgrass?

Here’s a full list, in quantities to make a full rotation of wheatgrass for two.
  • 6 Wide Mouth Jars for germinating the seeds
  • 6 Screens (cut from nylon window screen) to cover your jars
  • 6 Screw Tops for the jar lids (or strong rubber bands to hold the screen on)
  • 12 Cafeteria Trays (or other growing trays)
  • Winter (hard) wheatberries
  • Good rich, organic top soil (composted soil is best). It should be dark in color. Enriching it with compost is helpful, if you have access to it.
  • A container in which to keep your dirt handy and easily accessible, since you’ll be repeating this process regularly.
  • A shelf unit on which to grow the grass (placed near a nice, bright window).

Q: What is the step-by-step wheatgrass growing process?

I’ll put it in order for you:
  1. Soak approx. ½ to 1 cup of wheat berries (the seeds). Dispose of the wheat berries that float to the top. Place screen on top of jar and then leave it for at least eight hours (basically overnight).
  2. After adequate soak time, pour the water out. Rinse again and turn the jar upside down to drain in drainer for several hours (or overnight).
  3. Let your seeds sprout (grow a tail) for one day in a dark place (I use the inside of my stove), or until you see little white grass starting to sprout.
  4. Put dirt in your growing tray, level with tray’s rim (about one inch thick of dirt).
  5. Place the sprouted seed on top, spreading to a nice, thin layer.
  6. Water thoroughly, but don’t over-soak.
  7. Cover your tray with evenly-dampened paper towels, or just place a second tray upside down on top of it to create darkness.
  8. Leave it alone for a couple of days. It will begin to grow. When the growing wheatgrass raises the tray, it’s time to take the lid off and expose it to light.
  9. Begin watering your grass daily. To avoid overwatering, user spray bottle to spritz it. Or, in a hot area, use a watering can with a sprinkle spout. If you overwater it, saturating it, you’ll get mold, and need to drop the whole batch. A very tiny bit of mold is okay, but try to avoid any. To control it, keep your trays where there’s good air circulation.
The grass will be white at first, but will turn green once exposed to sunlight.

Q: How do I know when it’s ready?

In about seven days, your grass should be tall enough to juice (7 to 10 inches tall – even taller if you’re growing it outdoors). The actual grow time can vary according to time of year and amount of light.

Gwen Adams with a healthy wheatgrass crop rotation
Gwen Adams with a healthy wheatgrass crop rotation

Q: How do I process my harvest?

Easy.  With a pair of sharp scissors, cut your grass down no further than the white portion.

For best juicing, get a wheatgrass juicer.  A juicer that is designed to juice greens can work, juicer designed for wheatgrass will give you the best yield. 


If you have questions for Gwen, or tips of your own to share, please use the comments section below.

Ric Moxley
Contributing Writer

Wednesday, June 12, 2013

Tip Sheet: Three Ways to Combat Childhood Allergies

Another web-based hoax?  Apparently not.  New scientific evidence on how to ward off many common childhood allergies may sound a little “out there,” but if you'd like to decrease the likelihood that your child will develop an allergy, read on.

The short story:
  • When you’ve got a choice, choose a normal birth.
  • Don’t strive to maintain a spotlessly clean home.
  • Suck your baby’s pacifier.
Especially in the case of the latter two recommendations, you may think this sounds more like an urban legend, but many scientists are on board with these recommendations due to recent studies.
    Baby outside

    1.  Avoid C-Section when you have the option

    If you want your baby to grow up with the healthiest of immune systems and resistance to antigens (those things that cause allergic reactions – things that cause your immune system to react), recent studies indicate that your child will have the best chance if the child is born normally, i.e. not by cesarean section (C-section).

    Of course, you may not have a choice of C-section versus normal birth, so follow your doctor's advice.  It's possible your health or your baby's condition is such that a C-section surgery is the safest option. However, there are many times when a pregnant woman has an option – where getting a C-section surgery, or not, is up to her.  In these cases, where the mom is weighing the advantages and disadvantages, these recent studies point out another disadvantage: that C-section babies appear to be missing out on some important and healthful bacteria exposure that happens when a baby passes through the birth canal.

    You can get the full depth and breadth of the study here, but to summarize what they learned, and how they learned it:
    • The study involved nearly 1300 newborns over a four-year period.
    • One of the key goals of the study was to understand what they describe as the microbiome or “microbial ecosystem” within each baby.  (See the Human Microbiome Project for more info.)  The microbiome is the whole microscopic world inside your gut – a highly populated community with more than 100 trillion microorganisms. 
    • One of the more significant discoveries the scientists made is that the microbiome of babies born through normal birth was markedly different than that of babies born through C-section – what they call a different pattern of gut bacteria.
    • The scientists found that babies born via C-section had greater sensitivity to many common allergens than those babies born by natural birth, such as allergens often associated with dust mites, cats, dogs, and cockroaches.  Specifically, C-section babies had five times the likelihood of developing allergies by age two!
    One of the scientists' key conclusions from this study is that it appears that normal-birth babies are exposed to bacteria in the birth canal – an exposure that helps the body to prepare for its all-important life battle against antigens.  During vaginal delivery, the contact with the mother's vaginal and intestinal flora is apparently an important starting point for an infant's own gut colonization. Without the direct contact with the mom's birth canal and its bacterial environment, the cesarean section baby's growing-up response to antigens is weakened.  In fact, as this chart shows, the absence of the birth canal experience can affect the health of a baby in many ways.

    Scientists are still trying to determine all the factors that may cause this – for instance, delayed lactation, which is common in women with C-sections, means that the baby isn't getting good bacterial exposure from the mother’s milk, which can also populate the bacterial flora of the infant’s gut.

    2. Expose your child to normal life "stuff"

    With the best of intentions, many mothers strive to protect the health of their children by maintaining a spotlessly clean home – one that will be free of the "three D’s” –  dust, dander, and dirt.  But another outcome of studies such as the one referenced above is that scientists are starting to question the value of perfect environmental hygiene.  As this and other studies reveal, a lack of exposure to microorganisms, infectious agents, and parasites in early childhood can suppress the development of the immune system.

    This doesn't necessarily mean you should dump your baby in dirt. The scientists refer to "incidental environmental exposure”– just the ordinary microbial environment of the real world around the house and yard – and how it seems to play a major role in determining the distinctive characteristics of the microbial community within each baby. “By the end of the first year of life, microbial ecosystems in each baby, although still distinct, had converged toward a profile characteristic of the adult gastrointestinal tract.”

    Thus, based on the current weight of evidence, some scientists now recommend that moms avoid the approach of trying to keep an “antiseptic house."  Scientists believe that this could explain why there is a higher occurrence of diseases such as asthma, allergic rhinitis, and atopic dermatitis in more affluent, Western, industrialized countries. Their “hygiene hypothesis” is that an overly clean environment, especially in early childhood, may contribute to the development of several childhood diseases.

    Baby sucking on pacifier

    3. Suck on pacifiers

    This may sound strangely old world, but a recent Swedish study, published in Pediatrics journal, shows that, when a parent sucks on his or her child's pacifier – yes, using their own mouth's saliva to "clean" their babies pacifiers – those babies were up to 37 percent less likely to get eczema or asthma by the time they had reached 18 months.   And that positive effect continues; when the study looked at three-year-olds,  if their parents had cleaned their pacifiers by their own mouths, the three-year-olds were still roughly half as likely to develop eczema as children whose parents were less free with their spit.

    CONCLUSION:  As surprising as much of this sounds, you can give your child the best defense against allergies by sucking your infant’s pacifier, by striving for a normal birth, and avoiding a sterile home environment.

    Ric Moxley
    Contributing Writer

    Friday, June 7, 2013

    Five Ways to Explore the Great Outdoors

    Maybe your friends or family members are more excited that June contains National Donut Day than they are about June being proclaimed by President Obama and most state governors National Great Outdoors Month.  To help you nudge those you care about to abandon the couch, the television, or the computer games for a little outdoor enjoyment, here are five ideas to help elevate the interest level.  Each were selected for their relative affordability, their availability nationwide, and their suitability to all ages.

    Trail sign

    1.  Explore a trail

    The nice things about taking a day hike are that it's cheap (a decent pair of casual shoes or boots and you are ready to go), it's plentiful (trails just about anywhere in the US) and it’s very easy to adjust the scope of the adventure to match the skill and physical capabilities of the group, simply by adjusting the duration, the pace, or the difficulty of the trail selection. Good free resources for trails near you:
    • has trail pictures, topographical maps, elevation profiles, and user ratings for many great day hikes and hiking trails near just about any U.S. metropolitan area. 
    • Check out  Yes, it's a site dedicated to mountain bikes, but their trail guide section is outstanding and worldwide. Most biking trails are also open to hikers.
    • Don't miss by the Rails-to-Trails Conservancy, an organization that serves as the national voice for supporters of the 20,000-plus miles of former railways that have been converted to Trailways throughout the country, and advocates for the further transition of the more than 9,000 miles of potential rail-trails waiting to be built.  The nice thing about the trails featured on this site is that they are often flat trails, or trails with a very comfortable grade, since they were originally built to serve as train tracks.
    • claims to be the world's largest online trails resource. One brief tour of their site may convince you of this as well.

    2.  Bird watching

    Like hiking, bird watching is a very affordable sport. To make it a little more informative or educational, here are a few bird watching tips:

    Bird watching
    • It's always good to have a bird watching handbook of some sort along with you on your adventure.  Some well-rated field guides for bird watching include National Audubon Society Field Guide to North American Birds: Eastern Region by the National Audubon Society, National Geographic Field Guide to the Birds of North America by Dunn and Alderfer, and Kaufman Field Guide to Birds of North America by Kenn Kaufman.  Having one of these on hand will allow you to not only enjoy local birds, but be able to identify them as well.
    • Make the bird watching a more well-rounded adventure by packing a picnic lunch.  If your bird watching companions have trouble getting into the spirit of the field trip, a tasty lunch break is something everyone can enjoy.
    • While binoculars are often the stereotypical bird watching purchase, a better choice is to take a long a good digital camera or camcorder, both of which generally have telephoto lenses for getting a closer look at the birds, but also allow you to record what you see.
    • To get some professional help with your first bird watching adventure, consider a guided tour.  To find one in your area, use your favorite search engine and type in "bird watching tours" plus the name of your city or county.

    3.  Go on a family swimming adventure

    Part of making a swimming field trip a great memory is the creativity you add to what might otherwise be an ordinary trip to the local pool. To celebrate National Great Outdoors Month in style, consider spicing up a swimming field trip by:
    • Trying out a different city pool than your nearest;
    • Skipping the city pool for a more adventurous option, such as a local swimming hole at a river or lake;
    • Involving the entire family, especially if a normal swimming trip normally involves just one parent or the other;
    • Partnering up with friends who have a backyard pool, adding a cookout to the outing, along with fun pool games.
    Girl swimming in lake

    4.   Do a backyard campout

    As it turns out, June is not only Great Outdoors Month but is also the month when we celebrate National Wildlife Federation’s Great American Backyard Campout on June 25Even if your family doesn't do camping, and therefore does not own a tent, there's a good chance that one of your friendly neighbors or relatives would be happy to loan you theirs, making this a virtually free way to enjoy the great outdoors. All you need is a backyard. If you're a renter – and thus fresh out of backyard space – consider doing a backyard campout with family friends who do have a yard.

    Ways to make a backyard campout extra special:
    • Fire up the grill to add the tantalizing aroma and culinary delight of fire-roasted hot dogs and s'mores.
    • While the kids may be perfectly fine sleeping with nothing between them and the tent bottom but a sleeping bag, consider investing in, or borrowing, an inflatable air mattress or camping cot for the adults sleeping out. Or, save money by using your yoga mat or exercise mat for some extra padding instead.
    • For older kids, don't forget ghost stories – a campout favorite – that's sure to make this a memorable backyard campout.

    5. Explore online for outdoor adventures

    There is a plethora of resources online dedicated to the subject of enjoying the great outdoors. For starters, try one of these:
    There something about fresh air and sunshine – or even rain – that makes for great memories. Don't let June – home of National Great Outdoors Month -- go by without tasting some of that great outdoors.

    Ric Moxley
    Contributing Writer

    Wednesday, June 5, 2013

    Men's Health at Risk! What You Should Know

    There are many health issues unique to men. For example: 
    • Men average half as many visits to a doctor as do women.  The Centers for Disease Control (CDC) tells us that women are 100 percent more likely than men to visit the doctor for annual exams or prevention care. Even when you remove pregnancy-related visits that women make, women are still 56 percent more likely to visit the doctor in the broad age bracket of 15 to 44.
    • Men live an average of five years less than women.  Statistics show that, in spite of the fact that males outnumber females at birth 105 to 100, by the time they reach age 65 – 74, there are fewer than 80 men for every 100 women.
    • Men die more than women from many major diseasesCDC statistics tell us that men are much more likely than are women to die of cancer (1.4 times more likely), heart disease (1.7 times more likely), HIV (2.5 times more likely) and diabetes (1.4 times more likely).
    • Men have a harder time reaching childhood age. According to the Men's Health Network, 25 percent more males than females die as newborns, and that's if they are lucky enough to survive birth; the male fetus is more likely than is the female fetus to die from miscarriage or stillbirth. Male babies are also three out of five times more likely to become SIDS victims.  Let's say they survive childhood. Things are still rough; 15 to 19-year-old boys are are a whopping four times more likely to commit suicide than their female counterparts. Among 20 to 24-year-old males, it's even scarier: males in that age range are six times more likely to commit suicide.
    Group of men

    Men's Health Month – Increasing awareness, education, and prevention

    Building awareness of these uniquely male health issues, and using education to aid in prevention of male-dominated illnesses, are key reasons for the creation of the annual June event Men's Health Month.  By heightening awareness of preventable health problems, earlier detection and treatment of disease among men and boys is a realistic outcome.

    Making June an opportunity for health care providers, public policy makers, the media, and individuals to encourage men and boys to seek regular medical advice and early treatment for disease and injury can potentially save lives and increase overall mental health and life quality.

    Make a difference in men’s health this month

    Now that you are aware and have begun your education in correcting men’s health issues, here are some steps you can take to increase awareness of, and education for, men's health issues among your family, friends, and coworkers.

    Man speaking with doctor
    • Wear blue. To show solidarity and generate conversation, wear blue this month.  You can do this yourself, or create a Wear Blue Day event – any day this month that works for your group, family, or team. Learn more at Wear Blue Day
    • Raise funds. If you choose to create a Wear Blue Day event, consider also setting a goal amount and raising funds to aid Men’s Health Network (MHN) prostate cancer outreach efforts, or another charitable foundation focused on men's health issues.   To raise money, consider a 5K walk, donation jars at local eateries, or a bake sale.
    • Women: Take a stand! Now might be the right time for you to consider joining Women Against Prostate Cancer – a national organization that unites the voices of women and their families who have been affected by prostate cancer. Women Against Prostate Cancer advocates prostate cancer education, public awareness, screenings, legislation and treatment options.
    • Make a public statement for men's health. There are many ways you can increase awareness of men's issues. For example, download, print, and post this Men’s Health Month awareness poster,  or a printable poster of men's health facts, either of which could go on your refrigerator, a workplace refrigerator, cubicle wall, or bulletin board, or the community announcements bulletin board found in many restaurants or coffee houses.

    Get smarter about men's health issues

    Whether you are male or female, this month would be a great time to start increasing your knowledge about common men's health issues. Knowledge is power, and this kind of knowledge could help save the life of someone you care about. To get started, check out the Prostate Health Guide, the Men's Health Library. Or purchase the book Your Head: An Owner's Manual, written to help men understand and overcome depression, anxiety, and stress. And men: take your cue from the opposite sex; get better about doctor visits and preventative care to hedge your bets for a healthier and longer life.

    Men running and exercising

    Ric Moxley
    Contributing Writer

    Monday, June 3, 2013

    What the Heck are Antioxidants Anyway?

    Antioxidants is another one of those buzz words you’ll hear in nearly any conversation these days when the topic is healthy eating or healthy living.  There’s a good reason.  Antioxidants have the power to help you avoid illness, recover from injury, and expand longevity.  So, understanding what an antioxidant is, and how to get enough antioxidant benefits working in your body, is a worthwhile endeavor.

    What is an antioxidant?

    Antioxidants are substances that are anti-oxidation – substances that block oxidation from occurring in your body.  

    Grandmother and granddaughter

    Why is it important to inhibit oxidation?  Because oxidation to cells in the human body is what rust is to metal; it is the breaking down of your body at the molecular level.  And yes, that’s a bad thing.

    Why you want to prevent oxidation in your body

    When oxidation takes place, molecules experience a chemical reaction – the moving of electrons.  Sound familiar?  If you read our previous What-the-Heck-Is-This-Anyway article, What the Heck Are Free Radicals?, you know that the movement of electrons results from molecular instability and that unstable molecules spread, creating a chain reaction of free radicals that ultimately damages or destroys cells.  When your cells are destroyed en masse, you or an organ within you deteriorates. 

    Think about those conditions that you normally associate with aging – dry skin, wrinkled skin, arthritis in the joints, muscles shrinking, hearing or eyesight failing – all of these and other conditions of aging are largely the collective effect of oxidation on your cells. Your cells naturally use oxygen, which can naturally generate free radicals. The damage from free radicals is what scientists believe causes not only aging but such serious illnesses too, such as cancer, heart disease, and diabetes. Thus, anything that can put the kibosh on oxidation is something you want plenty of. 

    That’s a lot of bad news.  The good news is that there are oxidation blockers – also known as antioxidants.   Antioxidants neutralize the free radicals by generously donating one of their own electrons, putting the breaks on the free radical chain reaction of electron stealing.

    Where do I find antioxidants?

    Your best source of antioxidants are foods that are high in vitamin A, vitamin C, or vitamin E.  These are the foods with the ability to remove potentially damaging oxidizing agents, empowering your body to stop the free radical molecules that damage your body’s cells.  Not only do the antioxidants in these foods help repair the damage from free radicals but also continue to prevent further damage.

    Vitamins C and E in particular appear to protect your body from the destructive effects of free radicals.  Vitamin E and vitamin C are the most abundant and efficient antioxidants in your body. 
    • Vitamin C in particular does a bang-up job of combating the free radicals that occur as a result of pollution and cigarette smoke.  As well, high vitamin C intake appears to lower rates of many forms of cancer, but especially cancers of the esophagus, mouth, and larynx.
    • Vitamin E in particular squelches cardiovascular disease, which it does by defending your cells against LDL cholesterol oxidation and by preventing plaque from forming in your arteries.
    There are many foods high in antioxidants – foods that are packed with naturally occurring vitamin E, vitamin C, and beta-carotene (vitamin A).  Your dietary hit list should include such foods as:
      Turmeric powder
    • Apricots
    • Bell peppers
    • Broccoli
    • Carrots
    • Citrus fruits
    • Egg
    • Liver
    • Melons
    • Nuts
    • Oily fish
    • Seeds
    • Strawberries
    • Spinach
    • Squash
    • Yams
    There’s also an herb you likely have in your cabinet that is high in antioxidant compounds: turmeric.  Turmeric, which adds a golden-yellow color to foods and is popular in Indian recipes, is a powerful antioxidant.  To boost your turmeric input serve up some Turmeric Chicken, Sweet Potato, Corn and Kale Chowder with turmeric, or this Creamy Lentil Soup With Caramelized Onion recipe, also high in turmeric.

    How do I get more antioxidants?

    The answer is: don’t.  While scientists are increasingly confident that antioxidants help your body protect itself from free-radical oxidation damage, more is not necessary better.

    Some recent studies suggest that the process of trying to max out on antioxidants, a process known as antioxidant therapy, has no effect on mortality and may even make matters worse. Trying to up your antioxidant intake by ingesting lots of vitamin pills has not proven out in these studies to be a safe alternative to getting your antioxidant vitamin intake from natural food sources. 

    Some studies using vitamin pills even appear to suggest that they can have a negative effect on your body’s ability to fight free radicals, concluding that they had no benefit and, in the case of vitamin A, may have an adverse effect on the incidence of lung cancer and cardiovascular disease.

    Foods high in antioxidants

    Best source of antioxidants: food

    While studies have not yet identified why pills react differently in our bodies than foods with the same antioxidants, scientist believe it may be because many other substances within the antioxidant food sources are working in conjunction with the food's’ vitamins to create the beneficial antioxidant effects.

    Until we understand why vitamin pills affect the body differently than vitamins sourced from food, just aim to get your antioxidants the good old fashioned way: from a healthy, balanced diet, which should include at least five to eight servings of vegetables and fruits, such as those listed above.

    Ric Moxley
    Contributing Writer