Eat better, drink less, exercise more, sleep enough: its common advice for heart health and its frequently ignored. Few North American adults meet the standards for healthy levels of physical activity, consumption of fruit and vegetables, body fat and smoking, according to recent study.

But a major lifestyle overhaul isnt the only way to help your heart, studies suggest. Even small changes can make substantial differences.

Eventually, little changes can add up, says David Goff, director of the cardiovascular sciences division at the National Heart, Lung, and Blood Institute in Bethesda, Md.

"Any small change you make in a positive direction is good for you," he says. "Its not an all-or-nothing phenomenon."

Physical activity is a perfect example, Goff says. Official guidelines, which recommend 30 minutes of moderately intense activity on most days, are based partly on evidence of substantial health benefits from doing 150 to 300 minutes of exercise each week, according to a 2011 review study by researchers at the University of South Carolina at Columbia. Those benefits include reduced risks of coronary heart disease, stroke and high blood pressure.

But the guidelines also come out of an assessment of what is obtainable for most people, Goff adds. And while it would be ideal to get at least 150 minutes of exercise weekly, getting less than that also has benefits. When the researchers looked at deaths from all causes, they saw the sharpest drop in mortality when exercise jumped from half an hour to an hour and a half each week.

Just getting up for a minute or two to interrupt bouts of sitting may also improve health, the study noted. And moving for as little as eight minutes a few times a day provides the same cardiovascular benefits as 30 uninterrupted minutes.

"If you cant find 30 minutes a day, try to find five or 10 or 15," Goff says. "Anything is better than nothing."

The "some is better than none" philosophy applies to dietary improvements, too, Goff says. According to the National Institutes of Health, an ideal meal plan includes lots of fruit, vegetables and whole grains, with limited amounts of fatty meat and tropical oils.

But eating an imperfect diet with more of the good stuff is better than giving up entirely. Thats a conclusion from a 2016 study that created food-quality scores from the self-reported diets of about 200,000 people. Over about 25 years, the study found, people whose diets scored lowest had a 13 per cent higher risk of coronary artery disease than did people in the second-worst group.

Even just switching out soda and other sugar-sweetened beverages can help eliminate a couple hundred calories a day and control weight. That helps lower blood pressure, levels of harmful cholesterol and the potential for diabetes all risk factors for heart disease, Goff says. Large long-term studies have shown that people who average one sugary drink a day have a 20 per cent higher risk of heart attack than people who rarely drink any.

Its not just food and diet, adds Michael Miller, director of the Center for Preventive Cardiology at the University of Maryland School of Medicine and author of Heal Your Heart: The Positive Emotions Prescription to Prevent and Reverse Heart Disease. Heart strength can also come from battling stress by boosting emotional health in simple and unexpected ways, he says, such as enjoying a good laugh.

In a small 2005 study, Miller played movie clips for 20 people. When participants watched a scene that made them laugh, 19 of them experienced dilation of the blood vessels. In contrast, a stressful scene led to constriction in 14 of the 20 viewers. Since then, Miller says, other small studies have found similar results, including one showing that vessels stayed dilated for 24 hours. Dilation allows more blood to flow, decreasing blood pressure and heart rate.

"Cross-talk" between the brain and heart explains the potential long-term benefits of laughter, Miller says, particularly when laughter is intense enough to induce crying. Belly laughing releases endorphins, triggering receptors in blood vessels to produce nitric oxide, which in turn, dilates blood vessels, increases blood flow, reduces the risk of blood clots, and more.

People are far more likely to laugh when theyre with friends, Miller adds, adding yet more evidence of the health benefits of being social.

Accumulating evidence suggests that another easy and enjoyable way to help your heart is to listen to music. During recovery from surgery, several studies have shown, listening to relaxing music leads to a reduction in anxiety and heart rate. And in a 2015 study, Greek researchers found reductions in how hard the hearts of 20 healthy young adults were working after 30 minutes of listening to rock or classical music.

"I tell my patients to dust off their old LPs now that LPs are coming back and listen to a piece of music they have not heard in a long time but in the past made them feel really good," Miller says.

Also on his list of recommendations: mindfulness meditation and hugging. Both, he says, look promising in studies of heart health and heart repair.

"Considering that stress probably accounts for a third of heart attacks," he says, "it can have a dramatic effect if you do all of these things in sync."

The Washington Post

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Give your heart a little love - Winnipeg Free Press

Demand for organic food has grown exponentially in the United States over the past decade.

Grocery stores are adapting the products they offer to keep up with growing demand for organic and local food.

According to the Organic Trade Association, the amount of money Americans spend on organic food has more than doubled in the past decade, to more than $43 billion in 2015.

Hoosier grocers are responding to a demand for organic and local food by opening more stores and offering more products. Its a good thing for consumers, but its a gamble for some stores as they work to differentiate themselves from their competition and earn consumer business.

Marissa Foosaner shops at Bloomingfoods for most of her groceries. She says she likes the personalized feel of a co-op.

I think Bloomingfoods is special because it has so many organic products and its a more intimate store, Foosaner says. Kroger and all the other ones are so big that its hard to find everything. Everyone here is so nice and helpful.

Bloomingfoods also recognizes the importance of its relationship with customers.

Everybody that contacts me gets an answer or a phone call or a discussion because we care, says Bloomingfoods General Manager Tony Alongi. And Ive had people contact me: Please stop selling this product, please bring in this product, I dont like this policy. Everybody gets kinda personal attention.

But now other stores are starting to recognize the value of specialty products, and theyre beginning to implement them as well.

Kroger, for example, is beginning to move toward a more specialized approach with its products. The chain has 8.5 million customers everyday across the country, but each persons voice is still important.

I would say more and more is based on customer feedback, says Krogers manager of public affairs Eric Halvorson. We try to be open and if somebody wants to come in and say, Wed really like to see that, well listen. So I think its amazing how influential a few phone calls can be.

Along with more organic produce, Kroger stores have begun to carry more specialized products, just like Bloomingfoods has for years. That includes everything from coffee beans to organic soaps that are made in Indiana.

This reflects the growing need for organic products: a demand that grows 4to 8 percenteach year.

Organic Trade Association by Indiana Public Media News on Scribd

Along with a demand for organic products comes a demand for local products. Producers and retailers have even begun to affix Indiana Grown labels to their products to make it easier for customers to identify things that are local.

Ted McKinney, the director of the Indiana State Department Of Agriculture, says the need for local products is on the rise.

There is a desire on the part of many consumers to support that local farmer in his or her products. And I tell ya, its heartwarming to see that.

Ted McKinney, Ind. Dept. of Agriculture Director

There is a desire on the part of many consumers to support that local farmer in his or her products, McKinney said. And I tell ya, its heartwarming to see that.

Workers are finishing up construction on a Fresh Thyme store, opening in Bloomington next month. The store will specialize in local, organic food.

Then, a 365 by Whole Foods will open this fall within walking distance of Bloomingfoods flagship store.

Its a familiar situation for Bloomingfoods. Luckys, another specialized grocer that opened in Bloomington in 2015, siphoned a lot of business away from Bloomingfoods forcing the co-op to close the doors at its Elm Heights location the following Spring.

Bloomingfoods execs are taking a more aggressive stance this time. A group flew to Portland recently to see what theyre up against when Whole Foods opens.

So we wanted to get a jump on what the store was, what its gonna be, what might we need to do to compete better against that? Alongi says. So no, its not something we can wait. I think in fairness if you look at what happened when Luckys opened in town, we waited. And were not in a position to do that anymore.

The future, McKinney says, is about diversification. He thinks theres room for everyone because he doesnt anticipate demand slowing down.

The whole movement toward niche markets continues to grow nationwide and the same goes for here in Indiana, he says.

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Indiana Grocers Adapt To Growing Demand For Local, Organic Food - Indiana Public Media

The Rochester Meditation Center is a community rooted in Metta. Metta is the Buddhist term for loving-kindness and refers to a state of awareness rooted in selflessness and connectedness.

The center's founding member, Doug McGill, finds Metta to be such a grounding concept that he requested the word be stamped into his personalized license plates. McGill returned to his hometown of Rochester in 2004 after reporting for the New York Times and Bloomberg News. McGill continues to write and also finds a deep sense of purpose in his work at the center.

In describing what meditation is all about, McGill described, "Meditation is a way to develop the positive and healthy states of mind." Meditation nurtures awareness, and that awareness is an important component of learning to regulate one's emotions with intention.

On Thursday evenings and Sunday mornings, about 12 to 25 people gather at the RMC, a house just a few blocks from Mayo Clinic. Sundays begin with a 30-minute silent meditation in the living room, followed by an hourlong conversation about a reading. Then there's another brief meditation and a coffee hour. Thursday evenings usually include a silent meditation and then an opportunity to listen to a speaker and hear what is referred to as a dharma talk.

The RMC seeks to be "a safe space for people to come and to sit in the middle of all their troubles and find a way to deal with them skillfully," McGill said.

For McGill, there is a lot of benefit in having other people with whom to practice meditation. While meditation can be an individual practice, it also can be done in community with others.

"Having a group to sit with and practice with is enriching on a lot of levels," he said. "The heart of the practice is always a kind of collaboration with others. It's a discovery that you thought you were alone but you recognize over time that we all share one consciousness. When I work on my consciousness to make it healthy and happy, there's an immediate effect on others and then you start to recognize that you never were alone."

A deep sense of connectedness and mutual respect is central not only to the form of Buddhist meditation taught at Rochester Meditation Center but also to the mission of the people who come each week.

It isn't just a shared desire to experience the benefits of meditation that connects the people who support the Rochester Meditation Center. It's also an appreciation for service and fellowship. The RMC community gathers for a monthly service time at Channel One. They also enjoy movie nights together and seasonal volunteering opportunities.

When asked what he most wants people to know about the Rochester Meditation Center, McGill said, "I want people to know that we're here. So come on down."

All programs and classes are free and on a drop-in basis unless otherwise noted on the website. McGill said visitors can expect to "get an opportunity to sit quietly, to enjoy peaceful quiet presence with themselves and others, and they also get the chance to learn a bit of the traditional spiritual wisdom from Buddhism."

Worship Life is a new column giving a behind-the-scenes look of local churches, synagogues, mosques and other places of worship. Suggest one to be featured email life@postbulletin.com or call 507-285-7748.

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Worship Life: In Metta meditation, you never are alone - Post-Bulletin

Meditation has surged in popularity in recent years, from a fringe interest to a mainstream trend championed by therapists, scientists and celebrities. As part of this shift, misconceptions and dismissals have given way to the emerging recognition of meditation as a science. There are, however, those who would challenge this view. As both a scientist and a meditator, I feel a duty to respond.

In doing so, I must first acknowledge the huge number of activities commonly referred to as meditation. Many of those activities are not in any sense scientific. However, I will argue that some meditation practices, including the method I describe in The Mind Illuminated and other practices within the Buddhist tradition, do qualify as science. I will confine my discussion to those practices.

We can define science as the systematic study of the natural world through observation and experiment, yielding an organized body of knowledge on a particular subject. The human mind is undeniably a suitable subject for scientific study, and one purpose of meditation is careful observation of ones own mind. This observation reveals consistent patterns that meditators share with one another and with teachers who direct their practice. Master meditators weigh these observations against their own experience and knowledge passed down from previous generations of meditation masters, thereby generating models of the mind. Over thousands of years, meditators have tested, refined and reworked their models of the mind based on new insights as later generations developed new meditative techniques. Thus, over time, an organized body of knowledge has accumulated describing the nature and behavior of the mind at a very fine level of resolution. This is one sense in which certain forms of meditation qualify as science.

However, meditation is not simply passive observation, nor could it be, since the very act of observation is itself an activity of mind. Rather the meditator intentionally employs attention, awareness and other mental faculties in a variety of ways to better understand the functional behavior of the mind. (The effect of observation on the thing observed is not different than what occurs in quantum physics.) Precisely how these mental faculties are used in the investigation of the mind is subject to modification that can increase or decrease the efficacy of this endeavor. Thus meditation is also technology.

In the history of meditation practices that qualify as scientific, meditation masters have used models of the mind generated by meditation to modify meditation techniques for increased efficacy. Such modifications can be viewed as hypotheses, and their implementation as experiments. When these modifications are subsequently preserved because they are effective, the experimental results have passed the tests of replicability and falsifiability required by the scientific method. The picture of meditation as science is complete. The hypotheses generated in response to observation and analysis have been tested, validated and incorporated into the expanding body of knowledge. Such meditation practices are justifiably described as an evolving science, and the laboratory in which this science is carried out is the mind.

Some would argue that the results must be objective in a sense that precludes any element of subjectivity. This requirement is ultimately indefensible and would exclude much of the important work being done today in psychology and social sciences. On the other hand, we are increasingly able to verify brain changes in subject populations employing particular meditation techniques. Thus there is an emerging ability of third-person science to corroborate the models created through the first-person mind science of meditation.

When discussing meditation as a science and technology, its important to acknowledge the ultimate goal is a profound cognitive shift to a more accurate perception of ones self and ones relationship to the world. This cognitive shift, is traditionally known as liberation, enlightenment or awakening (the latter being my preferred term), which in turn, produces a dramatic and persistent increase in well-being. Therefore, both knowledge acquisition and its consequence also serve as outcome measures by which to evaluate efficacy.

We are fortunate to live in a time when the investigation of the mind through meditative science comes face-to-face with the investigation of the brain through material science. The conjunction of these different but complementary approaches provides us with an incredible opportunity. What is the mind other than the brain as experienced from the inside? And what is the brain other than the mind experienced from the outside? We have succeeded in identifying the neural correlates of many behavioral and experiential phenomena and can expect the rapid acceleration of this process. (NB: This is not a description reflecting materialistic reductionism but is equally compatible with philosophical positions of idealistic reductionism and non-dualism.)

The knowledge of the mind that meditation provides can be of enormous value in guiding the future research of neuroscientists. On the other hand, this continued unfolding of our knowledge of the physical brain can allow us to understand more clearly the most amazing and powerful experiences of adept meditators, including awakening. This cognitive transformation, characterized by wisdom, compassion and freedom from most forms of suffering, might ultimately become available to millions, completely transforming human society and helping us solve the enormous threats our species and our planet now face.

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Your brain as laboratory: The science of meditation - Salon

Bill Tinsley 1:04 a.m. CT Feb. 25, 2017

God created the Sabbath to remind humans of the need for rest and reflection.(Photo: freeimages)

I bought my first computer in 1982, a Commodore 64. It used a 340k floppy disc and operated with machine language. After typing in the machine code, the little floppy started to whirr ... and whirr ... and whirr a little more. It whirred so long that I could get a cup of coffee or make a sandwich. When it finally loaded the program it worked great. With each program, I started the process all over again, something they called booting up.

I think the term came from the farm. You didnt want to track that barnyard stuff into the house, so when you went inside, you took your boots off. And, when you wanted to go to work. You put your boots back on. So, for the little PC, we put our boots on, or booted up the program if we wanted to go to work or play.

I graduated from the Commodore to an IBM compatible Compaq that ran MS-DOS. The screen lit up with an eerie green glow and pulled its data from a hard drive.

It took a long time for me to convert to Microsoft Windows, but I finally made the leap. Today I use a DELL laptop and sometimes throw up my hands in exasperation when the Windows 10 operating system demands an update.

I usually leave it in sleep mode so it wakes right up and we get going whenever I want. I get my cup of coffee before I turn it on. I like leaving my boots on with my laptop. But sooner or later, it slows down. It begins to creep along. The mouse drags or freezes in place and I am stuck. It has too much going on in its PC memory, too many programs trying to run at once. Too much barnyard stuff tracked in and making it stink. There is nothing to do but reboot it. So, I turn it off and let it reload the operating system. After the reboot, we are good to go and back up to speed.

We are a lot like my computer. We fly from one task to another, filling our lives with frenzied activity, trying to constantly multi-task between family, business, community and personal obligations. We freeze up. We are no longer efficient. We do nothing well. Sometimes we need to reboot.

This is why God gave us the Sabbath. It is the fourth of the 10Big Ones. And, as Jesus pointed out, it was given to us by God because we need it. Man was not made for the Sabbath, Jesus said. The Sabbath was made for man.

If we want to live full, meaningful, productive and effective lives, we need time for worship and rest. We need to reboot physically, emotionally and spiritually. We are made in such a way that we have to power down if we want to power up. This means turning off the TV, disconnecting from social media and taking a deep breath. We need to listen the laughter of children, to birds singing, the wind in the trees, waves lapping on the shore and listening to God. Meditations in the Psalms and the Sermon on the Mount help me most.

We need to take the Apostle Pauls advice: Finally, brethren, whatever is true, whatever is honorable, whatever is right, whatever is pure, whatever is lovely, whatever is of good repute, if there is any excellence and if anything worthy of praise, dwell on these things Philippians 4:8.

Bill Tinsley reflects on current events and life experience from a faith perspective. Visit http://www.tinsleycenter.com. Email bill@tinsleycenter.com.

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Meditation and reflection reboot our hectic lives - Times Record News

Students have an inviting place to meditate and reflect with the opening of the Interfaith Prayer and Meditation Room in its temporary location, room 76 of McVey Hall. The permanent location will be found in the new UK Student Center next fall.

According to Lexington Police Public Information Officer Brenna Angel, there will not be roadblocks in Lexington this weekend.

The University of Kentucky Board of Trustees met with diverse members from the campus community last October to discuss an idea that developed into the secluded meditation room.

The room allows privacy for individuals who want to follow their religious practices, reflect in silence or meditate. It has already been enjoyed by several since its opening earlier this month.

Meditation is a daily practice for computer science freshman Luke Miles.

Its convenient because I dont have to do the 15-minute bike ride home, Miles said. When you are feeling distracted, it helps bring focus for whatever you do next.

The room is open Monday through Friday from 6 a.m. to 6 p.m. Guidelines posted by the entrance are meant to ensure that all individuals feel comfortable in the space. Furnished with pillows and warm lighting, the space brings relaxation the moment you enter.

Our shared values of integrity, mutual respect and human dignity, and diversity and inclusion take a step forward with this initiative," UK interim vice president for institutional diversity Terry Allen said in a recent press release. "We owe a special thanks to the students that challenge this institution to become better."

Con Mi Madre (With My Mother), a new program for Latina girls and their mothers, aims to change that statistic by strengthening relationships between Latina children and their parents and teaching them that college is an option.

Diversity can be found throughout the campus ranging from students of all faiths and beliefs, as well as faculty members who also welcome the addition.

I think it is a wonderful opportunity for people to have a quiet space, graduate admissions officer Maureen Barker said. Im delighted that its here.

Students of the Islam faith have found the room to be exceptionally welcoming to their practice of prayer five times daily.

I feel like its not only a personal convenience for the students, but I also feel like it will make the students feel more included on campus, journalism freshman Mohammad Ahmad said. This is a good example of UKs efforts to promote diversity.

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UK opens Interfaith Prayer and Meditation Room - Kykernel.com (subscription)

February 24, 2017 6:55 PM By Stephanie Stahl

by Stephanie Stahl

PHILADELPHIA (CBS) New life is being breathed into the ancient practice of mediation.

Meditation is a good way to help people relax and focus, and doctors say it can be a helpful stress buster.

Now, instead of meditating on your own, there are special classes just for that.

Health and fitness blogger Bianca Jade is stressed out about everyday life

Theres so many stressors. We spend more time commuting. We have a higher cost of living, she said.

The quest for more calmness brought Bianca to Inscape, a meditation studio

A recorded audio track guides the class. A leader is in the room if youre unsure what to do, but to keep the mood, theres no talking.

So this way you become a participant. Its neutral and you have no other place to go but within you, because theres no other outside distractions, explained Khajak Keledjin, the studios founder.

He turned to meditation to cope with the stress of his multi-million dollar clothing company.

I want to create an environment in a studio where people come in and have balanced calm, Keledjin said.

How much time you need to decompress is up to you. Classes range from about 20 minutes to an hour and a half.

Ive learned to take a minute, take a breath, and really think about the things I need to let go of, said Bianca.

Inscape, which is based in New York City, also has an app, so you can practice mindfulness at home.

Here in the Philadelphia area, there are also a variety of different kinds of meditation studios.

Stephanie Stahl, CBS 3 and The CW Philly 57s Emmy Award-winning medical specialist, is featured daily on Eyewitness News. As one of the television industrys most respected medical reporters, Stahl has been recognized by community and he...

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New York Studio Breathing New Life Into Meditation CBS Philly - CBS Local

Ekadasa Rudrabhishekam performed at Rama Paduka Ashram Jamshedpur February 24, 2017 , by Desk 12

Jamshedpur, Feb. 24: On the auspicious occasion of Mahashivratri, Ekadasa Rudrabhishekam was performed on Friday evening at Sri Rama Paduka Ashram located near BSNL Office, Farm Area, Kadma.

As Pradosh kaal also falls on the same day as Maha Shivaratri (which has special significance for Lord Shiva) from 4.30 pm to 6.00 pm, the Rudrabhishek commenced during that time at the temple. Hundreds of devotees witnessed the pujas and were blessed by the local ved pandits.

After the Rudrabhishek, Ashtottar for Lord Shiva was chanted by the pandits and Maha Arati was shown to him and other presiding deities at the temple. Later on, prashad was distributed to the devotees present.

V Natarajan, President, S Sriram, Secretary, S Dandapani, Treasurer and other managing committee members were also present and participated in the pujas.

Last updated:Friday, February 24, 2017

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Ekadasa Rudrabhishekam performed at Rama Paduka Ashram - Avenue Mail

Lori's H2O Skills Loris H2O Skills is a professional learn to swim program for children ages 3 months through adults established in 2006 by Lori Weber. In 2015, we will open a 4200 square foot state of the art swim and party facility. What sets us apart from the competition is our commitment to provide the highest quality swim lesson. Loris H2O Skills will be one of kind in Milford and will provide a clean, kid-friendly atmosphere. We will offer personal touch, such as swim certificates with ribbons, themed Birthday Parties, towel service, makeup swim lessons and our Mascot Petey the Shark.

We will also provide the following services:

Warm 90 degree, salt water filtration system with a 90 degree Desert Air ventilation system Swim Lessons Private Classes for all ages, levels and special needs (one on one 15 minute or 30 minute lessons) Small Ratio Group Classes (3 to 1 lessons for our swim level program Rainbow, White, Red, Blue or 5 to 1 lessons for our Rubber Duckies, parent participation class) Water Therapy for Adults (Shallow Water Low Impact Exercise Classes) Birthday Parties Rental Options Special Events Gift Shop Underwater Portraits

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Loris H2O Skills, located at 5610 Wolfpen Pleasant Hill Road, in Milford, is looking for professional Swim Teachers and Water Aerobics Instructors.

If you have a swimming background, love children, adults and kids with special needs, and have a positive personality with lots of patience, then we want you!

We require at least 1 year of teaching experience and prefer a Water Safety Instructor Certification. The certification can be obtained after employment.

All of our Swim Teachers are paid a competitive hourly wage. If interested, please call 513-515-8468 for an interview today! Evenings and Weekends are a must!

Lori Weber

5610 Wolfpen Pleasant Hill Road Milford, OH 45150

phone: 513-515-8468 fax: 513-515-8468

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Swimming Instructors and Water Aerobics Instructors - SwimSwam

Written by PETA | February 23, 2017

If you live in Canada, you know about Pizza Pizza, but do you know about the new Pizza Pizza vegan cheese? The popular chain has added plant-basedcheese to its menu, courtesy of Violifefoods. Think its too good to be true? Check out this page and click the Whats in It? tab. Then select Cheeses. Read it and weep with joy! Then find a location and taste it for yourself.

People are literally freaking out over the new vegan offering and with good reasonjust look at these gorgeous pies:

The ways that cows are exploited for their milk would make anyone turn away in disgust. Mothers calves are taken away from them, often within a day of birth. They are immediately hooked up to milking machines two or more times a day. Artificial insemination, milking regimens, and sometimes drugs are used to force them to produce even more milkthe average cow today produces more than four times as much milk as cows did in 1950.

Thats not all. A cows natural lifespan is about 20 years, but cows used by the dairy industry are typically killed after about five years because their bodies wear out from constantly being pregnant or lactating. A dairy-industry study found that by the time when theyre killed, nearly 50 percent of cows are lame because of standing on concrete flooring and filth in intensive confinement.

As more people learn about the horrors of the dairy industry, were seeing more cruelty-free options become available. Pizza Pizza joins a slew of other companies that are introducing nondairy foods. Coffeemate recently announced that its offering vegan creamers, and both Ben & Jerrys and Breyers released new dairy-free ice cream flavors. Were thrilled!

Want to learn more? Here are the five most common misconceptions about the dairy industry.

If youre not Canadian, check out this list of 42 pizza restaurants that have vegan options.

Also, you can sign up for our popular PETA Living E-News to have compassionate content delivered to your inbox once a week.

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Pizza Pizza Added Vegan Cheese to Its Menu, and People Are Freaking Out - PETA (blog) (press release)