It is okay, it is biodegrable, so it isn't littering, right?

It has come to my attention that not everyone (including someone close to me) understands what an effect they have on the environment when they throw food on the ground and walk away. The claim I heard is "It is biodegradable, so it isn't littering." That makes no sense to me. I find that attitude to be like "Someone else will clean up my mess." This is the same attitude that got us into the environmental mess in the first place.

Let's assume for a minute that biodegradable in this argument means in the soil where the necessary bacteria and other microorganisms.

Below is a list of some common items that fall under this argument

Most directions for making a home compost pile advise against adding hard-to-break-down food waste, such as cherry seeds. Cherry and other fruit pits can take up to 10 years to completely decompose. Reference

Banana Peel 2-5 weeks Reference Reference 2 Reference 3

Apple Core 2 months Reference

A cigarette takes 3-10 months to mostly decompose and some say it can take up to as much as twelve years; however, the filter which is made of acetate will NEVER fully break down. Reference Cigarette butts: 1-12 years Reference

Paper: 2-5 weeks Reference
Orange peels: 6 months Reference
Cotton rags 1-5 months Reference
Plastic or cardboard milk carton: 5 years Reference

Okay, so you may be thinking to yourself, that isn't bad. Well consider this. If you properly bury the materials these times are about right. However, if you put them in a landfill they process is greatly slowed down. To the tune of decades and tens of decades before they biodegrade. Researchers have found 25-year old apple cores and newspapers in near perfect condition, found in landfills with garbage from thousands of other households. Reference

Here is the reality of what happens.

What happens when you throw something in the street of your favorite city you may be wondering. Here are some options.

1. It gets washed down a storm drain by a rain. I live in Arizona, so not likely. This can clog, pollute, and create other crazy problems depending on the stuff that makes it into the storm drain.

2. A street sweep comes by and picks it up. This eventually ends up in the landfill where we don't want it either, but not any worse than putting it in your household trash.

3. It may be blown away by the wind if it is small or light enough. Sign me up to inhale trash or watch trash go tumbling down the street. That always makes me feel good about where I live.

Let's assume that you think it is ok to pay taxes to have street sweepers sweep up your mess. Maybe there should be an item on everyone's tax return that the abusers can check to INCREASE their tax because someone has to pay for using the landfill, the street sweepers, the guys that drive the sweepers, the guys that compact the trash, etc. How many people do you think would check that box on their tax return. NONE. Nothing is free in this world. There is a cost for everything. Take care of your own trash.

Let's assume there was no cost to clean it up. Let's assume it biodegrades in a couple of weeks. Well, we need a place for it to biodegrade. I suggest the front yards of all the people that want to throw it on the ground in the first place. I would love to hear their argument when their entire front yard is covered with all the stuff that is just biodegrading. My comment to them would be, "Don't worry it will biodegrade in two weeks if you are lucky. Be sure to turn it so it does that properly. Otherwise it may take a lot longer. Don't mind the smell or the flies or other insects that it attracts. This is natures way after all. Oh and be sure everything is 100 natural. Even then extreme concentrations of anything can become toxic. I hope you aren't doing any home growing in your yard. I don't think I want to eat a carrot from 5 million melted hard candies and gum (yes it is just a made up number, but we have a big city). Better yet, how about they drive around with this stuff in their cars. I bet they'll make some friends.

I write this after being quite pissed off at how people treat our planet. The tone of this is harsh, but I think people need to think and understand the implications of their actions. I'll admit I don't compost, but I do reuse then recycle, and I try not to waste much of anything. Someday I would like to try composting, but in the meantime I'll settle for just picking up my own mess and not making it somebody else's problem. If we all did that our streets would look a lot better. Who knows maybe the IRS will give us a credit if we can prove we pick up our own trash instead of throwing it on the ground. (yeah right ;)

FOCUS ON WELLNESS – Guidelines Call for More Exercise, Fewer Calories

The revised Dietary Guidelines have put an even greater emphasis on the need to manage weight to prevent obesity and chronic disease.

Struggling to lose weight? Don't exercise enough? You're not alone. According to the latest research, almost two out of three Americans are overweight or obese, and one half don't get enough exercise. And that puts them at greater risk of chronic disease. In response, the government's Dietary Guidelines Advisory Committee has revised its recommendations. It now places more emphasis on strategies to manage weight. The national guidelines are generally for healthy people and are not for those on restricted or special diets. Here is a summary:

Physical activity

There is no doubt that exercise can help control weight and lower risk of disease. Just be sure to check with your doctor before you start any exercise program. Here are the recommendations:

· To reduce your risk for chronic disease: Thirty minutes of moderate-intensity physical activity most days of the week. "Moderate" exercise is any physical activity that uses as much energy as walking two miles in a half hour.

· To manage body weight or prevent weight gain: Sixty minutes of moderate- to vigorous-intensity exercise most days of the week.

· To sustain weight loss: Sixty to 90 minutes of moderate-intensity exercise every day.

· All physical activity programs should include: Cardiovascular, strength training and flexibility exercises.

Healthy eating

To prevent weight gain, most adults need to eat less and exercise more. Reduced portions and balanced, regular meals are essential. New guidelines focus on:

• Eating a variety of foods

• Lowering total calories from fats and sweets

• Increasing nutrient-rich foods.

Specifically: Carbohydrates Increase intake of fruits, vegetables, beans, low-fat dairy and grains. Cut down on your intake of processed carbs from sweets and refined flour products.

• Eat more fruits and vegetables. Loaded with nutrients, they are also helpful for weight loss.

• Get more whole grains. Whole-grain foods are rich in nutrients, including protein, vitamins and minerals.

• Choose low-fat dairy by replacing whole milk products with fat-free or low-fat alternatives.

• Include more legumes (beans, lentils, split peas). These foods contain carbs and protein, and are rich in fiber and other vital nutrients.

• Avoid foods and beverages with added sugars, including corn syrups and other sweeteners.

Fats

Aim to keep your fat intake to 30 percent or less of your total calories. This is the equivalent of 66 grams of fat (about 600 calories) on a 2,000 calorie-a-day diet. No more than 10 percent of your calories should be from saturated fats. Follow these tips for reducing fat and cholesterol:

• Cut down on high-fat meat and dairy products. Eat only lean cuts of meat and trim away excess fat and skin from poultry.

• Avoid fried and "fast" foods. These tend to be prepared in oils made of saturated (animal) fats.

• Avoid snack foods and baked goods that list saturated fats as one of the first ingredients. Also avoid those made from partially hydrogenated vegetable oil or vegetable shortening. These are sources of trans fatty acids, which raise your risk of heart disease.

• Choose healthy fats. Use olive oil or canola oil. Eat small amounts of nuts and seeds, fatty fish (such as salmon and sardines) and avocado.

Sodium and potassium

Keep salt to less than 2,300 mg of sodium (about one teaspoon of table salt) per day. Avoid foods with added salt. Eat more fruits and vegetables that are rich in potassium, such as fruits and vegetables, beans and low-fat dairy.

Alcoholic beverages

If you choose to drink alcoholic beverages, do so in moderation.

• For men: Up to two drinks per day

• For women: Up to one drink per day

• Those who should not drink alcohol at all: Children, teens, women who may become pregnant, pregnant and lactating women, people on medications that can interact with alcohol and those with substance abuse problems

Written By Jane Harrison

DASH Diet to Lower Blood Pressure

What you eat has a lot to do with good blood pressure control. Find out what delicious foods to include in your diet to help combat high blood pressure.

Want to lower your blood pressure? Try the DASH eating plan, short for Dietary Approaches to Stop Hypertension.

If your first thought is that the DASH is bland and boring, think again. The DASH is as much about adding tasty, nutrient-rich foods as it is about limiting fats and sugars.

What the studies say

Two large studies, both supported by the National Heart Lung and Blood Institute, have offered proof that DASH works.

The first study looked at the effects on blood pressure of eating a varied, wholesome diet versus the typical American diet.

· Results showed that compared to the typical American diet, blood pressure could be lowered by eating combinations of healthy foods, such as fruits, vegetables and low-fat dairy products.

· DASH eaters also ate reduced amounts of fats, red meats, sweets and sugared beverages.

· Noteworthy is that blood pressures were reduced on the DASH, even though this first study did not restrict sodium intake.

The second study then looked at the added effect of a reduced sodium intake on blood pressure as people followed either the DASH eating plan or a typical American diet.

· Results showed that reducing sodium lowered blood pressure even further for those already on the DASH eating plan. It also lowered pressures for those on the typical American diet.

The biggest benefits were seen in people on the DASH eating plan who also lowered their sodium intake.

How the DASH works

Experts believe the DASH works for these reasons:

· By choosing fruits and vegetables, you’re more likely to cut out high-sodium, processed foods.

· The DASH diet is rich in calcium, potassium, fiber and magnesium. A lack of these nutrients is linked to high blood pressure.

· DASH is low in saturated and trans fats, which are known to raise blood pressure.

· Instead of supplements, the DASH focuses on combinations of healthy foods, which work together in your body to help lower blood pressure.

So what exactly IS the DASH eating plan? Specifically, it includes the following:

Daily servings:

• Seven to eight servings of grains, from mostly whole grains

• Four to five servings of vegetables

• Four to five servings of fruit

• Two to three servings of low-fat dairy foods

• No more than two servings of lean meat, poultry and fish

• Two to three servings of fats and oils

Weekly servings:

• Four to five servings of nuts, seeds and dry beans

• No more than five servings of sweets

Fitting the DASH into your lifestyle

You can work these DASH nutrient-foods into your meal plan in these ways:

Up your vegetable intake

•  Add a variety of veggies to lunch or dinnertime salads and soups.

•  Have cut-up veggies such as carrots, colored peppers, cucumbers, cherry tomatoes and celery for snacks, with a low-fat yogurt dip.

•  Increase vegetable portions of casseroles and stir-fries while decreasing meat portions.

•  Add beans/legumes to salads, soups and casseroles.

Go whole-grain

•  Choose whole-grain breads, cereals and pastas.

•  Instead of white rice or potatoes, experiment with brown rice, quinoa, barley and bulgur.

Go nutty

•  Sprinkle nuts into whole-grain cereal, yogurt or salads.

•  Add natural peanut or almond butter to whole-grain bread with sliced banana.

•  Snack on small amounts of nuts and dried fruit.

Do it with dairy

•  Use skim or low-fat milk in smoothies with fresh fruit and 100 percent juice.

•  Add skim or low-fat milk to coffee for lattes.

•  Choose low-fat yogurt for breakfast or snacks.

•  Use low-fat cheese on whole-grain bread, sprinkled on salads, or topped on a baked potato with broccoli.

DASH isn’t just for people with high blood pressure. It’s an overall healthy, wholesome, high-fiber eating plan than can also help reduce cholesterol levels and aid in weight loss.

Taken from myOptumHealth.com

5 Ways to Lower Your Blood Pressure Without Medication

Hypertension strikes one in three American adults. Learn the top lifestyle strategies that can make a real impact on lowering your blood pressure.

About one in every three American adults has hypertension, or high blood pressure. Medication is often prescribed, but that’s not the only solution. There are many lifestyle strategies that have also been shown to have an impact. For some, weight loss combined with exercise and a healthy eating plan may even reduce or eliminate the need for medication altogether.

Your doctor can help you decide whether to take a combined approach (medication plus lifestyle) or whether to try following these healthy lifestyle strategies first:

1. Increase exercise. Aerobic exercise can lower blood pressure and can also help with weight loss. It doesn’t take a time-consuming workout in a gym to reap the benefits, either.

• As few as 30 minutes of moderate exercise on most days of the week has been shown to be effective.

• Aerobic activities such as walking, biking, swimming and water aerobics often produce the best results.

• Before you start an exercise program, ask your doctor what type and amount of exercise is right for you.

2. Cut your salt intake. One teaspoon (2,400 mg) is the maximum recommended daily amount. Reducing this to two thirds of a teaspoon (1,500 mg) can make a big difference.

• Check labels of food and over-the-counter medication for their sodium content.

• Use herbs and spices instead of salt to flavor foods.

• Avoid processed foods such as canned and frozen ready-to-eat foods, cheeses and luncheon meats.

3. Eat a healthy diet. Follow the DASH (Dietary Approaches to Stop Hypertension) guidelines. This has been shown to lower systolic and diastolic blood pressure, even without other interventions.

• The DASH diet is rich in fruits, vegetables, whole grains and low-fat dairy products. It restricts intake of saturated fats, red meat and sugar.

• The increased fiber, potassium, calcium and magnesium from these foods are all thought to play a role in reducing blood pressure.

4. Lose weight. For every two pounds of weight loss, you can lower your systolic pressure by one point and your diastolic pressure by 1.4 points.

• Gradual weight loss of one to two pounds per week is most effective.

• Keep a food journal to track exactly what and how much you eat.

• Choose foods low in saturated fat, cholesterol, trans fats and refined sugar.

• Watch your portion sizes.

• Do not skip meals. Eating three meals a day plus snacks is essential in weight management.

• Aim for 25 to 30 grams of fiber daily, which will fill you up and curb your hunger.

5. Limit alcohol. Drinking a lot of alcohol can raise blood pressure.

• This means no more than one drink a day for women, two drinks for men.

• One drink is the equivalent of 12 ounces of beer, five ounces of wine or two ounces of hard liquor.

• You can also help yourself to relax and cope better with stress from your busy life with these techniques:

Simplify. Try to cut out activities that eat up your time but deliver little value. Learn to say “no.” Clean out your house, car and garage of things that you no longer need. Let go of the relationships that complicate your life more than they add.

Take a deep breath. Making a conscious effort to deepen and slow down your breathing can help you relax.

Exercise. Physical activity is a natural stress-buster.

Get plenty of sleep. Being sleep-deprived can make your problems seem bigger than they really are.

The key is to discover what works for you. Choose your strategies, take action, and start enjoying the benefits. You can lower your blood pressure and help prevent other chronic diseases at the same time.

 

How to reduce your risk

To prevent complications, follow your high blood pressure treatment plan as directed by your doctor:

• Take all medications as prescribed. Never stop taking a medicine without talking to your doctor first. Blood pressure medication can cut your risk of heart failure and other complications in half.

• Reach or maintain a healthy weight. If you are overweight, lose weight. A weight loss of just 10 pounds can help lower blood pressure.

• Follow the Dietary Approaches to Stop Hypertension (DASH) diet. Studies show that the DASH diet helps control high blood pressure. The diet is rich in vegetables, fruit and low-fat dairy. Foods high in saturated and total fat and cholesterol are limited.

• Limit sodium (salt) intake. Eating a diet low in salt can help keep your blood pressure in check. Keep sodium intake to less than 2,400 mg per day.

• Get active. Work up to 30 minutes of exercise most days of the week. Check with your doctor before you start or increase your level of exercise.

• Avoid alcohol. Drinking too much or too often raises the risk for high blood pressure.

• Don’t smoke. If you do, quit.

Taken from myOptumHealth.com

Strawberry Spring Salad

What better menu choice for spring days. Enjoy this light and fruity springtime salad.

3 T White wine vinegar

3 T water

1 T honey

1 T extra-virgin olive oil

1/8 tsp. salt

1/8 tsp pepper

3 Cups quartered strawberries

1 bag (10 oz.) Italian-blend salad greens (about 6 cups)

4 tsp. toasted pine nuts

Directions:

Combine first six ingredients and stir well with a whisk. Combine strawberries and greens. Add vinegar mixture; toss to coat. Sprinkle with nuts.

Yield: 4 Servings

Nutrition facts:

Calories: 110 Fat: 4/5 g

Carbohydrate: 14/3 g Sodium: 76 mg

Protein: 4/5 g Fiber: 3/5 g

What to know about Blood Pressure

If you have high blood pressure, it’s critical that you follow your prescribed treatment plan. Here’s why.

If you’re among the one in three Americans who has high blood pressure (hypertension), take note: it’s not something you can afford to ignore.

High blood pressure typically has no symptoms. Since symptoms can be strong motivators, it can be tough to make lifestyle changes or see the need for treatment when you feel fine. But here’s why you need to follow “doctor’s orders.” High blood pressure is a “silent killer” and not treating it can have serious consequences.

What high blood pressure does to your body

Blood pressure is the force of blood that travels through your arteries. If pressure is too high, it can damage your blood vessels and organs in your body. The higher your blood pressure is, and the longer it stays untreated, the greater your risk for serious medical problems, including:

• Heart failure. High blood pressure puts extra demand on the heart. Over time, the heart grows bigger to make up for the extra work and it eventually weakens. Heart failure occurs when the weakened heart can’t pump enough blood to meet the body’s needs. High blood pressure is the biggest predictor of heart failure. One study found that 90 percent of people with heart failure had high blood pressure.
• Heart attack. High blood pressure can damage the arteries that carry blood and oxygen to the heart muscle. If these vessels become narrowed and damaged, a blood clot can form and lead to a heart attack.
• Stroke. The biggest risk factor for stroke is high blood pressure. High blood pressure can damage arteries that supply blood to the brain. A clot can form and block the artery and prevent blood flow to the brain, causing a stroke. High blood pressure can also cause arteries in the brain to burst. This also results in another type of stroke called hemorrhagic or bleeding stroke.
• Kidney damage. High blood pressure can damage the arteries that supply the kidneys. This leads to kidney damage and kidney failure. This is especially dangerous because kidney damage raises blood pressure even more.
• Vision problems. High blood pressure can damage the blood vessels that supply the eye. The blood vessels can burst or bleed, causing blurry vision and blindness.
• Memory loss. High blood pressure can restrict blood flow to the brain. If too little blood reaches the brain, the brain cannot work well. One study found that this may lead to memory loss.

Taken from: myOptumHealth.com

We found this sweet golden brown and white, 40lb, boxer mix in our front yard this morning. She was with a black Rotty, but it got away before we could get it. This one came right up to us and is the sweetest dog. We hope to find its owner soon. It only will eat dog food. How amazing. The dog is full grown and has an excellent temperment. I would guess that it is a fairly mature dog. It will be sad to see it go, but it deserves to have its owners back.