Fish Containing High Levels of Mercury

While fish is generally a healthy choice, some fish contain high levels of mercury and should only be eaten occasionally. Keep this handy list with you the next time you shop for seafood.

Best: Fish with Low Mercury Contamination

Wild Alaskan Salmon
Farmed Rainbow Trout
Albacore Tuna (U.S. and Canada)
Dungeness Crab
Mussels
Farmed Oysters
Farmed Clams
Catfish
Pacific Cod
Pacific Sardines
Farmed Shrimp (U.S.)

Mid-Range: Fish with Low to Medium Levels of Mercury Contamination

Pacific Flounder
Wild Clams
Maine Lobster
King Crab
Sea Scallops (U.S. and Canada)
Wild Shrimp (U.S.)
Tilapia
Canned Tuna
Yellowtail Snapper
Swordfish (U.S.)

Worst: Fish with High Levels of Mercury Contamination

Chilean Sea Bass
Grouper
Farmed Atlantic Salmon
Shark
Imported Swordfish
Imported Tuna
Imported Mahimahi
Atlantic Halibut
Octopus
Orange Roughy
Rockfish
Red Snapper
Sturgeon
Tilapia (Asia)

The Health Benefits of Stinging Nettle

Stinging Nettle grows in wet, mild, and tropical climates all over the world. It originated in South America, but can also be found in the Pacific Northwest, Northern Europe, and Asia. Although it has a reputation for producing a burning, stinging sensation after touching the skin, the stinging nettle has many health benefits, as well.

• Prevents and Treats Anemia. Because of its high iron content, stinging nettle can be used to treat anemia.
• Arthritis Treatment.
• Allergies Treatment.
• Promotes Kidney and Urinary Health.
• General Anti-Inflammatory.

Be sure to talk to a physician, naturopath, or other health care advisor before beginning treatment.

Low VOC Paints for a Healthy Home

Paints, stains, lacquers, and other common household products, such as cleansers, are large contributors to indoor air pollution. The problem is they contain VOCs, or volatile organic compounds. VOCs are carbon-based chemical gases that can cause asthma or other respiratory distress, allergies, eye, nose, and throat irritation, and in extreme cases, damage to the nervous system and vital organs. High concentrations of VOCs are found in new buildings or buildings that have currently undergone a remodel, and buildings that have recently been cleaned. However, VOCs, especially from paint, can linger in the air for many years. To reduce exposure to VOCs, companies such as Real Milk Paint, Livos, BioShield, and Soy Guard, have started producing paint products that contain less or zero VOCs. So, the next time you shop for paint, look for the Green Seal certification for healthier paints.

Swiss Ball Exercises

Swiss Balls, also known as Fitness Balls, are excellent tools for working your core muscles. They are also a beneficial tool for people with back pain and spinal injuries. Try the following exercises to target the areas of your body you'd like to strengthen and tone.

Core Crunchers
A great exercise for the abs. For this exercise, get on your knees and rest your elbows on the ball by bending at the waist. Squeeze your abs and roll the ball back and forth until your body is in a straight line. Repeat.

Basic Crunches
Another great ab workout. Place your feet flat on the floor and your lower back on the ball. Keep your upper body and thighs parallel to the floor. Use your abs to lift only your shoulders and upper back off the ball. Repeat.

Push Ups
Helps tone your arms and other upper body muscles. Place the ball under your shins, with your hands on the flood. Keeping your back straight, bend your elbows and lower your chest toward the ground. Push back to the starting position. Repeat.

Squats
Great for thighs and buttocks. Place the ball between your lower back and a wall. Stand with your feet hip width apart, with your toes straight out in front of you. Slowly bend your knees and lower yourself into a squat position. Let the ball roll up and down the wall with you. Stop once your thighs are parallel to the floor, and push yourself back to the starting position. Repeat.

Spine Rotations
Helps flexibility and movement. Sit on the ball, raise your arms straight out in front you. Without twisting your spine, move both arms across the body to the right, bending the left elbow. Be sure to keep your arms at shoulder height! Next, move both arms across the body to the left, bending the right elbow. Repeat.

Caffeine Helps the Brain Function

Research shows that caffeine is beneficial to the brain in several ways.

Improved Cognitive Function. Caffeine is a stimulant, and can increase short-term mental attention, memory, and reaction time.

Protection Against Alzheimer's Disease. Scientists have linked the disruptive effects of high cholesterol in the brain to Alzheimer's Disease. Caffeine blocks high cholesterol from reaching the brain. Just one cup of coffee per day could protect the blood-brain barrier (BBB) from such damage.

Free Radical Annihilator. Coffee also contains antioxidants, which are important to reducing cell oxidation, cell damage, and aging throughout the body.

Rose Hips are Good for your Health

Rose hips, the expired fruit of rose blooms, are an excellent source of vitamin C, vitamin E, vitamin K, riboflavin, and folate. In fact, the rose hips contain “as much as 20 times more vitamin C than oranges,” according to Homestead Garden. These properties make the rose hip a valuable plant for keeping your body healthy. Use rose hips to fight virus’ and infections, reduce inflammation, ease skin irritation, alleviate stress, nervousness, and exhaustion, as a tonic for the urinary and digestive system.

What Are Rose Hips?
Rose hips are the fruits left behind after a rose has bloomed and the petals died off. If the dead blooms are not removed, a rose hip will develop and ripen after the first frost. Rose hips are ripe when they are pink to red in color. Orange indicates not quite ripe, and deep red indicates overripe. The fruit should be soft, but not mushy. Pick the rose hip off the plant when they reach this stage.

How-to Use Rose Hips
In addition to purchasing multi-vitamin capsules and tonics that contain rosehips, you can make teas, syrups, jellies, soups, and more with the fruits.

Note: It’s important not to use the rose hip if the roses have been sprayed with pesticides. If you plan on growing your own roses in order to harvest rose hips, choose a variety that produces large hips and is insect resistant. Homestead Gardener recommends Rugosas.

Where to Find Hiking Trails on the Web

Trails.com offers unlimited access to 45,000 trails throughout the US and Canada, unlimited access to topographic maps, trails in national parks, state parks, and city parks, and much more, for free. As part of their Eco Program, they also plant a tree in your name.

Trailsource.com provides access to 1,500 walking and backpacking trails in 50 countries. Select the region you're interested in hiking, choose a district, pick a trail, and view the info. A monthly subscription is $9.99. An annual subscription is $34.99.

Backpacker.com is loaded with free hiking and backpacking trail information. Search by city, state, park, or long trails, and you're presented with featured hikes, reader tips, articles, photos, videos, and more. Their map tools offer elevation, difficulty, ratings, and a slew of information that's important to the hiker.

Diet Tips for Healthy Hair

Several vitamins, minerals, and herbs are associated with healthy hair and hair growth. What should you be looking for in your diet to grow healthy hair?

• Vitamin B5 (pantothenic acid)
• Vitamin B3 (niacin)
• Vitamin B6
• Vitamin A
• Vitamin E
• Biotin
• Zinc
• Magnesium
• Fenugreek

Adequate Amount of Vitamin E Linked to Decreased Risk of Alzheimer's

New research out of the Netherlands and the Rush Institute for Healthy Aging in Chicago indicates that adequate amounts of Vitamin E in the diets decreases a person's risk of Alzheimer's Disease. While the daily recommended dosage of Vitamin E is 30 IU, the Rush Institute study showed that people who got even 11 IU per day decreased their risk by up to 70%. Vitamin E is believed to block harmful free radicals that damage cells throughout the body, including the brain. Alzheimer's Disease itself is thought to increase the production of free radicals, which leads to a condition known as brain plague. Vitamin E may block this process.

Strength Training Exercises without Weights

Strength training exercises helps keep muscles toned and bones healthy. Not all strength training requires weights, however. Here are several exercises you can do using just your own body weight.

• Pushups
• Situps
• Squats
• Lunges
• Leg Lifts
• Dips
• Calf Raises

Unknown Super Food You Should be Eating

You've heard about the health benefits of whole grains, pomegranates, blueberries, acai berries, spinach, and omega 3 fatty acids. But what about these super foods?


Dandelions
Yep, this "weed" is bursting with vitamin A and calcium. It's also high in iron, vitamin C, potassium, and folate. Add 1 cup of dandelion greens to your salad, and get plenty of nutrients that are low in calories and high in fiber.

Seaweed
Seaweed is rich in iodine, iron, calcium, potassium, and vitamin A. In fact, certain types of seaweed have 10 times more calcium than milk, and four times more iron than beef! Seaweed is great in sushi wraps, or use kelp in lieu of salt.

Avocados
If you've heard that avocados are high in fat, you're right. But it's good, healthy unsaturated fat, the kind that is critical to the growth and development of the nervous system and brain. This type of healthy fat also helps the body absorb important nutrients.

Prunes
Besides helping to keep you regular, prunes have plenty of potassium which can help keep your blood pressure down.

How-to Get Better Sleep

Adequate sleep is essential to good health. If you're not sleeping well or getting enough shut eye, you've probably noticed you're more irritable, can't concentrate as well, and feel tired all the time. What can you do to catch some zzzzs? Try these five tips.

Get Regular Exercise. In addition to relieving stress, exercise releases important chemicals that can help you get a better night's sleep.

Stop Snacking. Don't eat or drink caffeine for up to four hours before bedtime. Your digestive system will thank you.

Clean. If you go to bed and feel stuffed up, you could have allergies to dust mites. Clean your bedding at least once a week, and invest in allergen free mattress and pillow casings.

Darkness. If you toss and turn at night, it could be that your room is too light. If streetlights or moonlight is causing you unrest, try dark curtains.

Coolness. While sleeping, your body temperature drops. You will be more comfortable and rest better in a cool room.

Ten Springtime Fitness Activities

Once the weather warms and the cold winter days are over, people are eager to get outside. Outdoor exercise is a great way to enjoy the springtime sunshine. Here are ten outdoor activities that will get your heart pumping and your body in shape.

• Bicycling
• Walking
• Jogging
• Rollerblading
• Mowing the lawn
• Gardening
• Walking the dog
• Softball
• Frisbee
• Soccer

Basic First Aid Skills Everyone Should Know

Being able to perform basic first aid is a beneficial skill that everyone should learn. Whether you’re out in the wilderness and your hiking partner breaks an ankle, or you’re eating dinner and your child chokes, knowing what to do in case of such an emergency can save lives.

Performing first aid on a person is not without risk, however, and you should be aware of the potential dangers as well as the ethical and legal ramifications of first aid. The information below is not intended to replace first-hand experience, nor does it deal with the issues mentioned above.

First aid classes are usually offered for minimal charge at community colleges, health centers, Red Cross centers, and through your local fire station. Contact these organizations to see if they are holding classes near you.

Types of First Aid Skills
Below is a list of some common first aid skills you should know. A first aid class will teach you how to perform these basic skills.

CPR
CPR stands for cardiopulmonary resuscitation. It should be performed on people who are not breathing and have no heartbeat. CPR differs for infants, children and adults. CPR can also be performed on animals.

Choking
If a person is truly chocking, they will not be able to breath, speak, or cough. If the person is coughing, let them. This is the best way to remove anything lodged in the breathing pipes. If the person is not able to cough, speak, or breathe, the Heimlich Maneuver should be performed.

Broken Bones
Unless you are far away from a hospital, a broken bone is usually not a life threatening emergency. If you are far from a doctor or emergency facilities, however, it’s useful to know how to splint a broken bone.

Bleeding
A bleeding wound can often be treated by applying direct pressure to the area. The wound should also be elevated above the heart. If these steps don’t work, however, a tourniquet can be applied. Applying a tourniquet is a last resort measure, and needs to be applied properly.

Other Types of First Aid Skills
Other common first aid skills that are beneficial to know include: how-to treat a person in shock, how-to treat a person having a seizure, how-to treat burns, eye injuries, poisoning, heat stroke, hypothermia, and more.

It is also a good idea to have a complete first-aid kit in your home, vehicle, and outdoor gear. Many of these first aid kits come with cards that show you how-to perform basic first aid skills. For more information and training, please visit your local fire station, health center, community college, or Red Cross chapter.

Food For What Ails You

In an article entitled "Mood Foods: 6 Snacks to Kick Your Mind Into Gear," the Men's Health Editor of Active.com discusses what foods to eat to improve our minds and moods.

Stressed? Eat a handful of magnesium packed sunflower seeds.

Anxiety can be eased by eating lean protein, such as chicken. Protein helps your brain create important chemicals that keep you calm and alert.

If depression's got you down, fish is your answer. A study found that people who eat fish are 31% less likely to suffer from depression.

Feelings of bewilderment call for eating colorful fruits and vegetables, such as blueberries.

Insecurity can be combated with chocolate. Chocolate contains chemicals that cheer you up and create euphoric feelings.

How-to De-Allergize Your Home

Allergies can make you miserable. From their obvious side-effects like itching, sneezing, watery eyes, and a stuffed up nose, to their more hidden aspects, such as headaches, lung problems, and even low blood pressure, allergies affect millions of people. In fact, The Asthma and Allergy Foundation of America reports that an estimated 50 million Americans suffer from some form of allergies. It is the 5th leading chronic disease in the United States, and the 3rd for children under 18 years of age. Unfortunately, there is not a 100% effective cure for allergies—years and years of allergy shots are the closest option—only proper treatment and prevention strategies.

While many people experience allergies to grass and pollen, most don't consider inside sources to also be a trigger. Dust mites, molds, and pet dander are all potential allergen sources. What can you do to turn your home into an allergy free environment?

• Remove your shoes when entering the home. They can track outdoor sources of allergens inside.

• Dust everywhere—including and especially behind beds and bed frames--regularly with a damp cloth.

• Replace your carpet with hardwood and/or tile, and eliminate rugs, drapes, and anything made with feathers. All can harbor dust mites.

• Wash your bedding in 130 degree water at least once a week, and use allergen free mattress and pillow protectors.

• Regularly check corners and windowsills for mold. If you find mold, clean it, and seek out better ventilation options, such as exhaust fans.

• Houseplants can also harbor mold. A thin layer of pebbles over the top of the soil can prevent spores from growing.

Five Plants for Heart Health

Heart disease is the number one killer among Americans. According to the American Federation for Aging Research, one in three men and one in ten women will develop heart disease before age sixty. While age and genetics do play a large role in heart conditions, scientists recognize the importance of lifestyle factors in determining heart disease risk. A healthy lifestyle that includes proper nutrition and exercise, among other things, can help reduce your risk for heart disease. Along with eating healthy foods that are high in fiber, antioxidants, monounsaturated fats and other fatty acids, the following five plants are useful in maintaining a healthy heart, and treating a heart that has damage.

As always, before starting any homeopathic regiment, it's important to discuss it with your doctor. Anything, even plants, taken in the wrong quantity, or the wrong way, can have harmful consequences.

Astragalus
Astragalus is an adaptoge, which helps protect the body against various stresses. It has been shown to lower blood pressure, and in people who already have heart disease, it offers beneficial antioxidants during treatment.

The root of the astragalus plant is usually used in teas, extracts, or capsules, and is commonly mixed with ginseng, angelica, and licorice.

Barberry
Barberry has spiny leaves and bright yellow flowers that bloom from April through June. In the fall, the flowers become dark red berries. The root and bark of the barberry contains isoquinoline alkaloids which have antibiotic properties. For the heart, barberry has proved effective in reducing and normalizing heart rate and lowering blood pressure.

You can find barberry in tea, capsules, tinctures, or extracts.

Chrysanthemum
Often shortened to the name 'mum,' chrysanthemums are a genus of plant containing about thirty species of flowers native to Asia and Europe. Chrysanthemum is used to treat circulatory disorders, including atherosclerosis (inflammation of the arteries). It is also used as a treatment for high blood pressure.

Chrysanthemum is most often drunk as a tea.

Garlic
Taken for the heart, garlic can strengthen blood vessels and lower blood pressure. It is often used in treating arteriosclerosis, circulatory diseases, and heart disorders.

Garlic can be eaten raw, cooked, or taken in capsule form.

Hawthorn
Hawthorn is a genus of shrubs and small trees that grow up to 15 m tall and sport thorny branches and clusters of pome fruit, or flowers. Hawthorn contains a wide variety of flavonoids, including the heart friendly flavonoid vitexin. The plant provides many benefits to the heart, including dilating coronary blood vessels, restoring heart muscle wall, and lowering cholesterol. It's commonly used to treat chronic heart failure, high blood pressure, and an irregular heart beat.

Use the hawthorn berry in tincture or capsule form.