Boost your brain power!  New research shows that the brain depends on regular workouts to stay healthy - just like the rest of your body. Find out how to prevent memory loss and stay sharp with these mental moves.

hit the gym
What's good for the body is good for the brain. For an extra boost to your brain power, try workouts that require balance or hand-eye coordination, such as racquet sports.

learn something new
Challenge yourself by learning a new language, taking up a new instrument or pursuing a hobby. Learning causes our brain to make new connections. Research shows that introducing your brain to new concepts and skills increases levels of dopamine, a hormone related to learning. Experts believe that once a skill becomes routine, it's less beneficial, so make sure to try a variety of activities and increase the difficulty level regularly.

make friends
Close relationships help squelch stress, which has been pinpointed as one of the primary causes of brain-cell decline. Socializing requires that you engage many brain functions at once, including memory, attention and control.

drill yourself
Try a variety of mental functions with games like Nintendo's Brain Age. There are also many basic exercises you can try anywhere - test your brainpower with the ones below.

a) With a pen and paper, try to draw an everyday object (like a coin) from memory. We often don't remember things simply because we didn't really pay attention to them to begin with.

b) Say the months of the year backwards in reverse alphabetical order. Or, play with numbers: Find the sum of today's date (for example, 03/01/2012), find the sum of your date of birth and subtract the two totals. These exercises test your working memory - your ability to manipulate units of information in your mind.

Caffeine is one of the 2 most widely used psychoactive drugs on earth (the other being alcohol). Psychoactive means that it has an effect on your psychological functioning (in addition to a number of physical effects). One of the primary effects is to stimulate the sympathetic nervous system, which governs the stress response. This produces anger, fear, anxiety, increased heart rate and blood pressure, tremour, a jittery feeling, rapid or shallow breathing, change in pain sensitivity, and dozens of other changes.

Caffeine is an addictive drug. Heavy caffeine users may:
• become psychologically dependent (believing that the drug is an essential part of their lives)
• develop tolerance (requiring more caffeine over time to get the same effects)
• undergo a withdrawal syndrome if they don't get it
Withdrawal symptoms include headache, drowsiness, irritability, and difficulty concentrating. Many people discover that they are dependent on caffeine when they go for a day or 2 without coffee and develop splitting headaches.

Is addiction a serious problem?

Probably not, unless some of the effects of caffeine are disrupting your life. Have you been having difficulty with stress, anger, or anxiety recently? Do you have another disorder that stress makes worse (caffeine can aggravate tension headache, irritable bowel syndrome, chronic pain, and numerous other physical problems)? If so, then you probably don't need a chemical that makes the stress response system even more active.
How much caffeine does it take to become dependent?
Estimates vary, but the average is about 2½ cups of coffee per day. There are wide individual differences, however. Your age, weight, and personal sensitivity to caffeine all have an influence.

Wondering if caffeine is a problem for you?

Then you may wish to try going a month without caffeine to see if this helps you. If you decide to reduce your caffeine consumption, do so slowly to avoid the withdrawal symptoms. If you drink 10 cups of coffee a day, reduce to 8 cups, then 6, then 4, then 2, then one, then none. Stay at each level for 4 to 6 days to allow your body to adjust. Remember that you are giving up (or reducing) caffeine. This doesn't mean you have to give away your coffee mug or avoid the coffee shop. Drink as much herbal tea as you like, and feel free to have decaffeinated coffee, tea, and cola.
 

Canadian parents want Ottawa do more to tackle childhood obesity.  This, according to a new Ipsos-Reid survey of more than 12-hundred people.  Seventy per sent of the general public say they strongly support government needs to get more involved.  About 70 per cent of survey respondents in both categories say Ottawa should provide funding to build recreation centres and provide resources that would make it easier for kids to build exercise into their lives. (The Canadian Press) 

Looking for some great dinner ideas and recipes...check out these websites.

www.foodtv.ca

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Most Canadian parents want to devote more time to helping educate their children.  But a new Ipsos Reid poll suggests many aren't taking advantage of moments during routine tasks to share their knowledge.  For example, 14 per sent say they always use paying their bills as a learning opportunity for their children.  But the majority polled say they never use the occasion as a teachable moment.  The survey, conducted on behalf of A-B-C Life Literacy Canada, interviewed more than one-thousand parents.  (The Canadian Press)  

Public health and safety experts say forgetting a first-aid kit is a big mistake for people hitting the road.  Most people will pack some adhesive bandages, sunscreen and bug repellent, but experts recommend much more.  A watertight first-aid kit should contain antibiotic ointment, alcohol wipes, Q-tips, liquid soap, acetaminophen for fever and pain and ibuprofen for inflammation.  Single-edged razor blades or scalpel blades can be useful as is a chemical ice pack and foil blanket.  It should also hold tweezers, safety pins and scissors; non-allergenic medical tape, duct tape, needle and thread, pen, pencil, paper and a whistle.

On top of the daily stresses of work, you may have been facing additional worries lately with the economic downturn. News of employee layoffs, salary and hiring freezes and increasing workloads might be piling on the stress. If your life is full of stress, it can be difficult to lead a healthy lifestyle. Instead of being physically active to relieve stress, some people respond by overeating, eating unhealthy foods, consuming too much alcohol or smoking – reactions that can increase the risk of developing heart disease and stroke. Recent research from the American Journal of Epidemiology has found that people who already have a high body mass index (BMI) may experience additional weight gain if they report stress from personal relationships, work, life constraints or finances. But there are ways to cope in your workplace and at home to help you stay calm throughout your day.

Dr. Brian Baker, a Heart and Stroke Foundation researcher and specialist on the health effects of stress, says that job strain basically comes down to two definitions: either there are too many demands with too little control over your work or there is too much effort compared to the rewards you get back. With that in mind, he shares some of his top tips for making work as stress-free as possible.

Keep an open dialogue with your manager or employer. Dr. Baker says that it can be stressful if you have a bad relationship with your boss or don't feel comfortable voicing concerns. "When a supervisor is riding someone and giving that person a hard time, that employee can start to freeze up and get anxious at his or her workplace," he says. "But most employers want their employees to be happy. It leads to better productivity and a more positive workplace." He suggests trying to speak to the person above you to try to develop more flexibility in your job demands. "Assertiveness is a very important skill. Use a logical but firm approach and be polite. You can't offend the people in charge of you, but you can stay calm, ask for a slight adjustment in workload – just don't be aggressive."

Get support from co-workers. Whether you are asking for help with your workload or simply want someone to relax with at lunch time, co-workers may lend a hand to lessen your stress. "It helps to have a support network – especially if you find yourself sensitive to social stresses. This can be support from colleagues, supervisors or friends at the office," Dr. Baker says.

Make use of employee health programs. If your company partially or completely covers the cost of a counsellor or massage therapist in its benefits program, take advantage it. You may also want to check into your benefits plan or ask Human Resources if employee counselling programs for stress or debt management are available.

Talk to your spouse or friends outside the office to gain additional support. Gossiping about office politics is not helpful. Instead, discuss your problems with your best friend, family or spouse to avoid consequences. In fact, a study from Heart and Stroke Foundation researchers Dr. Sheldon Tobe and Dr. Baker has shown that supportive marriages are key. "We found that people who had a supportive spouse at home were more immune to the effects of job strain overall," Dr. Tobe says. In particular, they found that women are less likely to experience the blood-pressure-raising effects of a stressful job when their spouses were supportive. Other studies have found that men also benefit from the stress-reducing benefits of marriage, whether or not they rate it as a good marriage. Support of friends or family members can also reduce stress.

Look for the rewards in your work. When work is stressful, it can be challenging to see the positive. But Dr. Baker says it's really helpful if you can focus on the other benefits from your job besides a paycheque. "You need a balance between the effort you put into work and the rewards you get back," he says. So, look for ways that your work rewards you. Do you learn something new every day? Do you use it as a way to make new friends? Do you help people with the work you do? Take advantage of social situations at work and try to focus on the parts that make you happy. 

Research shows that diets most protective against cancer are predominately plant-based. Here are just a few ways food can help in the battle against cancer.   

Cruciferous vegetables (broccoli, cauliflower, kale, Brussels sprouts, bok choy, kale) contain two antioxidants, lutein and zeaxanthin that may help decrease prostate and other cancers. 

Foods that contain folate such as liver, spinach, beans, broccoli, oranges, lettuce, avocado, and asparagus are thought to help protect against cancer of the pancreas. Avocados are also rich in glutathione, a powerful antioxidant that attacks free radicals in the body. They also provide even more potassium than bananas. 

Onions, chives, leeks and garlic may help prevent stomach cancer. Garlic also has immune-enhancing allium compounds that appear to increase the activity of immune cells that fight cancer. 

The beta carotene found in carrots may help reduce a wide range of cancers including lung, mouth, throat, stomach, intestine, bladder, prostate and breast. Sweet potatoes also contain many anticancer properties, including beta-carotene. 

Certain types of mushrooms such as Shitake, maitake, and reishi are thought to help build the immune system and prevent cancer cells from multiplying. 

Fruits are also thought to provide protection against cancer. Grapefruits, like other citrus fruits, help to rid the body of carcinogens. Red grapes contain bioflavonoids, powerful antioxidants that work as cancer preventives. Like red wine, they are also a rich source of resveratrol, which inhibits the enzymes that can stimulate cancer-cell growth. Papayas are thought to reduce absorption of cancer-causing nitrosamines from the soil or processed foods. Raspberries, blueberries and strawberries are also thought to contain many cancer preventing properties.  Tomatoes contain lycopene, an antioxidant that attacks the free radicals that are suspected of triggering cancer.

Selenium, a mineral found in brazil nuts, sunflower seeds and fish is thought to provide protection against prostate cancer. 

Tip: To eat healthfully, experts say a good rule of thumb is to fill 2/3 of your plate with vegetables, fruits, whole grains and beans and 1/3 or less with animal foods. Look for recipes for casseroles, stews and stir fries that use meat almost as a condiment.

Foods to avoid

Now for the bad news, particularly for meat-lovers. To maintain a healthy diet, you can forget about eating processed meats such as bacon, ham, salami, corned beef and some sausages. No amount is considered completely safe. Also try to limit consumption of red meats (such as beef, pork and lamb) to less than 500g cooked weight (about 700-750g raw weight) a week. Both red and processed meats are thought to be causes of bowel cancer. 

Other 'bad guys'

Salty foods and foods processed with salt, including some bread and breakfast cereals. Research suggests that salt and salt-preserved foods are linked with stomach cancer. 

Alcohol consumption is linked to an increased risk of cancer of the mouth, throat, larynx, esophagus, breast, and liver. Experts advise drinking alcohol only moderately, which for men means no more than 2 drinks a day and for women, only one per day. (Examples of what is considered one drink: 5 ounces of wine, 12 ounces of beer, 1.5 ounces of 80-proof liquor.) 

Sugary drinks and energy-dense foods (high in fats and/or sugars and often low in nutrients and fiber) increase the risk of obesity - and therefore, cancer. Scientists have found that greater body fat increases the risk of cancer of the esophagus, pancreas, colon and rectum, breast (postmenopausal), kidney and gallbladder cancer.

You've heard the age-old saying that breakfast is the most important meal of day--So what counts as a healthy breakfast, especially if you’re always on the go?

Try one of these quick, satisfying breakfasts that'll keep your body fuelled "on the go."

1. Breakfast smoothie

Toss the ingredients together the night before and store in the fridge.

Blend half banana, 1 cup (250 ml) low fat milk, 1/2 cup (125 ml) fresh or frozen berries and 2 tablespoon (30 ml) of ground flaxseed for a wholesome breakfast. Pour it into a travel mug and pair with a piece of whole-grain toast.

2. Morning wrap

Prepare in advance and eat on the run.

Stuff a 6-inch whole-grain pita with 2 tablespoons (30 ml) peanut butter and a sliced banana. Enjoy a glass of low-fat milk (1 cup/250 ml) or small yogurt (3/4 cup/175 ml) on the side for a calcium boost.

3. Perfect parfait

Store in a portable container and eat on the bus or when you get to work.

Combine 3/4 cup (175 ml) low-fat yogurt, 3/4 cup (175 ml) whole-grain cereal and 1/2 cup (125 ml) blueberries. Top with 2 tablespoons (30 ml) of sliced almonds.

4. Toast and latte

Sometimes toast is the easiest thing to grab when you're running out the door.

Top two slices of whole-grain toast with 1/3 of a mashed avocado (about 2 to 3 tbsp) and freshly ground pepper. Pair it with a piece of fruit and a small (12 oz) low-fat latte.

5. Breakfast sandwich

Hard-boiled eggs are an excellent choice because you can boil a batch at the beginning of the week and have a quick, high-protein breakfast food for the rest of the week.

Place a sliced hard-boiled egg between a toasted whole-grain English muffin, and top with a handful of spinach leaves, sliced tomato and a slice of reduced fat cheese.

The Canadian Pediatric Society says the provinces and territories need to do more to promote the health and safety of children.  Its report card ranks how well provinces and territories address issues such as injury and disease prevention in children and youth.  B-C and Ontario got an "excellent" mark for having legislation requiring car seats for kids, for instance, while Alberta and Saskatchewan received a "poor" grade for having no booster seat law.  The report also shows many provinces and territories need to upgrade their childhood vaccination programs.  (The Canadian Press) 

A charitable group is giving Ontario's kids a D-minus in physical activity.   Active Healthy Kids Canada says it's issuing its first-ever Ontario supplement to its national report card for this year.  It says Ontario's children are doing only marginally better than the whole country.  Just 32 per cent of Ontario's youngsters are taking the recommended 13,500 steps per day to meet Canadian Physical Activity Guidelines.   The group says that's not enough to head off a looming health-care crisis in Ontario.  Experts say physical activity is key to preventing chronic health problems such as diabetes, cancer, obesity and high blood pressure.

(With files from Canadian Press)

If it's time to do some work on your roof, a refresher on ladder safety is of high importance.

The American Academy of Orthopaedic Surgeons offers these suggestions:

-Don't sit on the shelf or top rung of the ladder. Most likely, it won't support your weight.

-Don't use more ladder than you need. Only use an extension ladder for really tall jobs, and opt for a utility ladder or sturdy step stool for lower-height projects.

-Pay attention when pulling or pushing anything while you're on a ladder. These motions can make it easier for you to lose your balance and fall.

-Don't reach too far or lean off the ladder; it's safer to get off the ladder and center it closer to where you need to be.

-Climb up the middle of the ladder (don't lean toward either side) while another person steadies it from the ground.