Easy Ways to Improve your Vision

Learn How to keep your eyes in tiptop shape...

1. Mix a cup of blueberries with a cup of yogurt for breakfast.

Blueberries are one of the richest fruit forms of antioxidants, and a study published in The Archives of Ophthalmology found that women and men who ate the greatest amount of fruit were the least likely to develop age-related macular degeneration (ARMD), the leading cause of blindness in older people.

2. Spread bilberry jam on your morning toast.

Or take a bilberry supplement every morning. The berries contain compounds called anthocyanosides, which may protect the retina against macular degeneration.

3. Have spinach twice a week.

Could be a spinach quiche, steamed spinach, or maybe Tuscan spinach -- sautéed in some olive oil with garlic and raisins. Regardless, be sure to get your spinach. Studies find that lutein, a nutrient that is particularly abundant in spinach, may prevent age-related macular degeneration and cataracts. Ideally, get your lutein in combination with some form of fat (olive oil works great) for the best absorption.

4. Cook with red onions, not yellow.

Red onions contain far more quercetin, an antioxidant that is thought to protect against cataracts.

5. Aim your car vents at your feet -- not your eyes.

Dry, air-conditioned air will suck the moisture out of eyes like a sponge. Aim the vents in your car away from your eyes, or wear sunglasses as a shield. Dry eyes can be more than an inconvenience; serious dryness can lead to corneal abrasions and even blindness if left untreated.

6. Move your computer screen to just below eye level.

Your eyes will close slightly when you're staring at the computer, minimizing fluid evaporation and the risk of dry eye syndrome, says John Sheppard, M.D., who directs the ophthalmology residency program at Eastern Virginia Medical School in Norfolk, Virginia.

7. Take a multivitamin every day.

Make it a habit, like brushing your teeth. A major study suggested that if every American at risk for age-related macular degeneration took daily supplements of antioxidant vitamins and zinc, more than 300,000 people could avoid ARMD-associated vision loss over the next five years. Other studies find that women who took vitamin C supplements for at least 10 years were 77 percent less likely to show initial signs of cataracts than those who took no supplemental C. So take a multi with at least 150 mg vitamin C, or take a separate C supplement.

8. Walk at least four times a week.

Some evidence suggests that regular exercise can reduce the intraocular pressure, or IOP, in people with glaucoma. In one study, glaucoma patients who walked briskly four times per week for 40 minutes lowered their IOP enough so they could stop taking medication for their condition. It's also possible -- although there's no proof yet -- that walking could also reduce your overall risk of developing glaucoma.

9. Eat fish twice a week.

A study from Harvard researchers presented at the 2003 Association for Research in Vision and Ophthalmology's annual meeting evaluated the diets of 32,470 women and found those who ate the least amount of fish (thus getting the least amount of omega-3 fatty acids) had the highest risk of dry eye syndrome. Even tuna fish (yes, the kind that comes in a can) protected against the syndrome. If you can't stand fish, or are worried about mercury consumption, try fish-oil supplements to get your omega-3s.

10. Twice a week, walk away from greasy or sweet snacks.

A 2001 study found that people whose diets were high in omega-3 fatty acids and low in omega-6 fatty acids (found in many fat-filled snack foods like commercially prepared pie, cake, cookies, and potato chips) were significantly less likely to develop ARMD than those whose diets were high in omega-6 fatty acids and low in omega-3 fatty acids. In fact, if your diet was high in omega-6 at all -- even if you still ate plenty of fish -- the protective effects of the omega-3 fatty acids disappeared.

11. Have sweet potatoes for dinner.

Since they are rich in vitamin A, these sweet spuds can help improve your night vision.

12. Turn down the heat in your house.

Heat dries out the air, which, in turn, dries out your eyes. In the winter, you might also try adding some humidity with a humidifier or even bunching a lot of plants together in the room in which you spend the most time.

13. Wear sunglasses whenever you leave the house.

When researchers examined the relationship between exposure to sunlight and cataracts or ARMD in Chesapeake Bay fishermen, they found that fishermen who protected their eyes from the harsh glare of the sun and its damaging UV rays were significantly less likely to develop these conditions than those who went bare-eyed. Wear the sunglasses even when it's not sunny out, says Dr. Sheppard. They protect your eyes from the drying effects of wind.

14. Wear a broad-brimmed hat along with your sunglasses.

A wide-brimmed hat or cap will block roughly 50 percent of the UV radiation and reduce the UV radiation that may enter your eyes from above or around glasses.

15. Pick some Southern greens for dinner.

Because they are high in lutein and zeaxanthin, greens like collards and kale (delicious when lightly steamed with a splash of hot pepper vinegar) may reduce your risk of developing both cataracts and ARMD, and may even slow progression of these diseases once they've begun. Both have strong antioxidant properties, which may help repair some of the damage that contributes to both conditions.

16. Roast some fresh beets for an eye-saving side dish.

Beets get their deep red color from phytochemicals called anthocyanins, powerful antioxidants that protect the smaller blood vessels in your body, including those in your eyes.

17. Switch to "lite" salt or use spices and herbs instead of salt.

Studies find that high-salt diets increase your risk of certain types of cataracts, so stay away from the salty stuff. And while you're de-salting your diet, don't forget the salt in processed foods. Check labels for "no-salt" or "no-sodium," or "low-salt" or "low-sodium" tags when buying canned and other prepared foods.

18. Dab an essential oil of jasmine, peppermint, or vanilla on your arm and sniff.

Jasmine, says scent researcher Alan R. Hirsch, M.D., of the Chicago-based Smell and Taste Treatment Research Foundation, increases the beta waves in the frontal lobes of your brain, promoting wakefulness and enabling you to focus better and see things more acutely. All three scents stimulate the limbic system in your brain, which, in turn, stimulates the rods in your eyes, which help you see in dim light.

19. When you're working or reading, set your alarm to beep every 30 minutes.

Use this as a reminder to look up and away from your computer or book to some distant point for 30 seconds. This helps prevent eye fatigue and eyestrain.

20. Check your blood pressure every month.

You can do this yourself with a home blood pressure kit, at the doctor's office, or at the pharmacy. The two leading causes of blindness in the United States are high blood pressure and diabetes, both of which damage blood vessels.

21. Replace your mascara every three months and other eye makeup once a year.

Eye makeup is a great repository for bacteria, which can easily be transferred to your eyes and cause infections.

22. Use eye makeup remover every night before going to bed.

This prevents small pieces of mascara from winding up in your eye and possibly scratching your cornea.

23. Wear goggles when you're doing carpentry or even yard work.

Debris in the eye can lead to corneal abrasions, which can ultimately damage your vision. Also use protective goggles when you're swimming to protect your eyes from the chlorine.

24. Use a fresh towel every time you wipe your face.

Sharing face towels is a great way to get conjunctivitis, the infection also known as pinkeye.

Cherries

What’s in them:
Antioxidants (to fight cancer-causing free radicals), anthocyanins (anti-inflammatory compounds) and melatonin (which is good for the immune system and could help prevent heart attacks).

Choosing the best:
Select cherries that are full and very shiny – dull cherries are usually overripe. Don’t buy undersized fruit, as cherries gain up to a third of their volume and flavour in the last week before harvesting.

How to store:
With their stalks intact, cherries will keep well for a few days in a vegetable storage bag in the fridge. They can be frozen – ensure fruit is dry, then pack into rigid containers, pour in enough light sugar syrup to cover and add a squeeze of lemon juice.

Did you know?
Cherries will keep much longer if their stalks are left in place.

Smart tip:
The kernels inside the cherry pips add a subtle almond flavour to the cooked fruit. Tie a few cracked pips in a piece of muslin whenever you poach cherries and when making jam.

You could try…
heating stoned cherries in butter with a little sugar, then serving the warm fruit on top of a sweet omelette or with a special ice-cream.

13 Things Your Waiter Won't Tell You

1. Avoid eating out on holidays and Saturday nights. The sheer volume of customers guarantees that most kitchens will be pushed beyond their ability to produce a high-quality dish.

2. There are almost never any sick days in the restaurant business. A busboy with a kid to support isn't going to stay home and miss out on $100 because he's got strep throat. And these are the people handling your food.

3. When customers' dissatisfaction devolves into personal attacks, adulterating food or drink is a convenient way for servers to exact covert vengeance. Waiters can and do spit in people's food.

4. Never say "I'm friends with the owner." Restaurant owners don't have friends. This marks you as a clueless poseur the moment you walk in the door.

5. Treat others as you want to be treated. (Yes, people need to be reminded of this.)

6. Don't snap your fingers to get waiter's attention. Remember, they have shears that cut through bone in the kitchen.

7. Don't order meals that aren't on the menu. You're forcing the chef to cook something he doesn't make on a regular basis. If he makes the same entrée 10,000 times a month, the odds are good that the dish will be a home run every time.

8. Don't ask for water, lemon, and sugar so you can make your own lemonade. What's next, grapes so you can press your own wine?

9. If you find a waiter you like, always ask to be seated in his or her section. Tell all your friends so they'll start asking for that server as well. You've just made that waiter look indispensable to the owner. The server will be grateful and take good care of you.

10. If you can't afford to leave a tip, you can't afford to eat in the restaurant. Servers could be giving 20 to 40 percent to the waiter.

11. Always examine the check. Sometimes large parties are unaware that a gratuity has been added to the bill, so they tip on top of it. Waiters "facilitate" this error. It's dishonest, it's wrong-and I did it all the time.

12. If you want to hang out, that's fine. But increase the tip to make up for money the server would have made if he or she had had another seating at that table.

13. Never, ever come in 15 minutes before closing time. The cooks are tired and will cook your dinner right away.

10 Ways to Release your Stress:

Manage Your Stress:

• Eat and drink sensibly.
  Alcohol and food abuse may seem to reduce stress, but it actually adds to it.
  
• Assert yourself.
  You do not have to meet others' expectations or demands. It's okay to say "No." Remember, being assertive allows you to stand up for your rights and beliefs while respecting those of others.
  
• Stop smoking or other bad habits.
  Aside from the obvious health risks of cigarettes, nicotine acts as a stimulant and brings on more stress symptoms. Give yourself the gift of dropping unhealthy habits.
  
• Exercise regularly.
  Choose non-competitive exercise and set reasonable goals. Aerobic exercise has been shown to release endorphins (natural substances that help you feel better and maintain a positive attitude).
  
• Study and practice relaxation techniques.
  Relax every day. Choose from a variety of different techniques. Combine opposites; a time for deep relaxation and a time for aerobic exercise is a sure way to protect your body from the effects of stress.
  
• Take responsibility.
  Control what you can and leave behind what you cannot control.
  
• Reduce stressors (cause of stress).
  Many people find that life is filled with too many demands and too little time. For the most part, these demands are ones we have chosen.
  Effective time-management skills involve asking for help when appropriate, setting priorities, pacing yourself, and taking time out for yourself.
  
• Examine your values and live by them.
  The more your actions reflect your beliefs, the better you will feel, no matter how busy your life is. Use your values when choosing your activities.
  
• Set realistic goals and expectations.
  It's okay, and healthy, to realize you cannot be 100% successful at everything at once.
  
• Sell yourself to yourself.
  When you are feeling overwhelmed, remind yourself of what you do well. Have a healthy sense of self-esteem.

10 Easy Ways To Be A Better Person

10 Easy Ways to be a Better Person:


1. Say please and thank you.
Simple, yet so often overlooked. When you want something, you say please. When someone does something nice for you, you say thank you. These phrases should be programmed in your mind, as automatic response mechanisms; you should never have to think to say them.
This may sound like a minor thing, but by letting people know you appreciate what they do for you, they are more likely to do it in the future.

2. Be courteous.
This can be applied in a number of different ways. Most generally it means to see things from another's perspective and if there is something you can do to make their situation easier, then do it. Even if it requires you to go a little bit out of your way. Kind deeds done in the name of personal sacrifice have a tendency to repay themselves many times over. It may not happen right away, but there is something to be said for maintaining positive karma.
Try to keep aware of what's going on around you, even when you are most preoccupied. No matter how busy you are, there is no excuse for not holding the door open for someone who has both hands full, or helping to pick up the stack of papers that was just dropped in front of you. You're right, it isn't your problem that they're clumsy, but it is your opportunity to do something nice for someone else. And if you want to be considered a decent person, it's an opportunity you shouldn't pass up.

3. Follow the Golden Rule.
Treat others the way you would like to be treated. The beautiful part of the Golden Rule is how straight forward it is. Think about how great things would be if everyone followed it. There would be no crime, no war, and no murder. Now we can't control the actions of everyone else, but we can control how we behave.

4. Work with others.
Cooperation and teamwork is applicable in all areas of life. It has been proven time and time again the the whole is most definitely greater than the sum of all its parts. Twenty people working together can achieve more than that of twenty individuals. However, all too often people assume that what's immediately best for them is ultimately best for them. Unfortunately that isn't always the case. Sometimes the best move is one step backward in order to take two steps forward. I urge you to obtain the help of others whenever possible and to offer yours as well. The potential of those who work in unison is limitless.

5. Smile
Never underestimate the power of a smile. The effect is two-fold. It tends to lift the spirits of both the smiler and the "smilee". For an entire day before you say a word to anyone, smile first. If you're walking past them, smile wide and say hello. A great majority will smile back and those that don't are either preoccupied or generally unfriendly. But that's okay. Smile anyway. Those that aren't preoccupied or unfriendly will feel uplifted, even if they don't realize it. More effort is required to be rude to someone than to be polite. So laziness is not an excuse. Simply find something to be happy about and smile.

6. Say I'm Sorry.
This is one of the first lessons we learn in life, yet some of us quickly forget it as we get older. The principle is very simple. If you wrong someone, or if you make a mistake, or if you hurt another person (intentionally or unintentionally), apologize for it. Say you're sorry and do your best to remedy the situation. Sometimes, even if you didn't do anything wrong the right thing to do is to apologize. By accepting the responsibility you speed up the correction process. Now that we know who's fault it is, we can move ahead with a plan to fix it. This takes some courage, especially if you're apologizing for something you aren't responsible for, but in the end, you'll come out the better person.
Ultimately, one fact prevails: it takes a brave and secure person to accept responsibility and express sorrow for their mistakes. But the truth is, the reward is far worth the risk. Those who apologize are respected and thought of as genuine, caring individuals, who despite their actions, do not always think only of themselves.

7. Be Honest.
Tell the truth, even when it isn't in your best interest to do so. Honesty is a reflection of one's self-dignity or self-respect. Don't risk either of those on a failure to be honest, especially at the expense of a lie regarding a trivial matter. Remember, most things that seem extremely important at the time aren't nearly as big a deal a few weeks or months later. Value your reputation and protect it.

8. Listen.
Although it is typically our first instinct to talk first, listening can actually be an advantage. Benefit of listening first is the amount that can be learned. If you spend most of the time talking then you won't learn anything, because it's assumed that you already know the things you're talking about. But if you can position yourself in a situation where you're able to listen to a knowledgeable person, the sky is the limit on what you can learn. The next time you find yourself in this position, take note of which situation offers you most. Sometimes having the self control to quiet down is your most advantageous move.

9. Be Complimentary.
There are really only two reasons why someone would refuse to compliment another. The first is lack of consideration. They simply don't think to tell you they like what you've done. This is probably the most common reason. The second reason is less frequent, though most disturbing. Jealousy. People are hesitant to compliment others when they feel a sense of insecurity about themselves. They feel as though bringing another's accomplishments to light will magnify their own failure to produce similar accomplishments. A sense of self-confidence and security in their own abilities will increase the likelihood that they will compliment others.
We develop an appreciation and for those who compliment us because they boost our confidence and make us feel good. And since there is no cost for compliments there is no excuse for not handing them out.

10. Laugh.
Make it a point to have a good laugh at least once a day, preferably in the morning. Laughing releases endorphins that make you feel good and relaxed. Creating this mood as early in your day as possible increases your mood and as a result your productivity. It's very easy to do, yet the benefits are extraordinary. Let's face it, laughing is fun. It shouldn't be very hard to find something to make you laugh, but if you're having trouble, look up some jokes on the internet or put on your favorite funny movie. However you create the mood, don't underestimate the value in laughter.

Conclusion
I hope that this list of ways to become a better person is of use to you. They are simple and even generic concepts and ideas.