“What is coming is better than what is gone.” — Arabic Proverb

14 Foods That Cure

14. Best Blood Sugar Stabilizer: Raspberries

Raspberries contain anthocyanins, which boost insulin production and lower blood sugar levels, providing a strong defense against diabetes.

13. Best Colon Cancer Guard: Green or White Tea

Drinking just one cup of tea a day may cut your risk of colon cancer in half. Antioxidants in the tea, called catechins, inhibit the growth of cancer cells, found researchers at Oregon State.

12. Best Skin Saver: Carrots

National Cancer Institute researchers found that people with the highest intake of carotenoids—pigments that occur naturally in carrots—were six times less likely to develop skin cancer than those with the lowest intakes.

Want more great swaps, shopping suggestions, and general nutrition information? Buy Eat This, Not That 2012! today.

11. Best Heart Protector: Salmon

A diet of heart-healthy fats, like those found in salmon and olive oil, raises good HDL cholesterol levels. And salmon contains a huge dose of omega-3 fatty acids, which can ward off heart disease.

10. Best Breast Cancer Beater: Whole-Grain Cereal

Women getting at least 30 grams of fiber daily are half as likely to develop breast cancer, according to research. A bowl of Fiber One with blueberries will get you halfway there.

9. Best Bone Protector: Shrimp

Shrimp is high in vitamin B-12, which aids bone density, is crucial in the generation of new cells, and is a good source of vitamin D, an essential ingredient for bone strength.

For the most up-to-date sex, health, and workout advice, follow Men's Health on Twitter.

8. Best Vision Defender: Spinach or Romaine Lettuce

The National Institutes of Health found that people who consume the most lutein—found in leafy greens—are 43 percent less likely to develop macular degeneration.

14. Best Blood Sugar Stabilizer: Raspberries

Raspberries contain anthocyanins, which boost insulin production and lower blood sugar levels, providing a strong defense against diabetes.

13. Best Colon Cancer Guard: Green or White Tea

Drinking just one cup of tea a day may cut your risk of colon cancer in half. Antioxidants in the tea, called catechins, inhibit the growth of cancer cells, found researchers at Oregon State.

12. Best Skin Saver: Carrots

National Cancer Institute researchers found that people with the highest intake of carotenoids—pigments that occur naturally in carrots—were six times less likely to develop skin cancer than those with the lowest intakes.

Want more great swaps, shopping suggestions, and general nutrition information? Buy Eat This, Not That 2012! today.

11. Best Heart Protector: Salmon

A diet of heart-healthy fats, like those found in salmon and olive oil, raises good HDL cholesterol levels. And salmon contains a huge dose of omega-3 fatty acids, which can ward off heart disease.

10. Best Breast Cancer Beater: Whole-Grain Cereal

Women getting at least 30 grams of fiber daily are half as likely to develop breast cancer, according to research. A bowl of Fiber One with blueberries will get you halfway there.

9. Best Bone Protector: Shrimp

Shrimp is high in vitamin B-12, which aids bone density, is crucial in the generation of new cells, and is a good source of vitamin D, an essential ingredient for bone strength.

For the most up-to-date sex, health, and workout advice, follow Men's Health on Twitter.

8. Best Vision Defender: Spinach or Romaine Lettuce

The National Institutes of Health found that people who consume the most lutein—found in leafy greens—are 43 percent less likely to develop macular degeneration.

7. Best Cavity Killer: Monterey Jack Cheese

Researchers found that eating less than a quarter ounce of Jack, Cheddar, Gouda, or mozzarella cheese will boost pH levels to protect your pearly whites from cavities.

6. Best Blood Pressure Reducer: Baked Potato

Besides the obvious factors—obesity, high salt intake—diets containing too little potassium are the primary cause of hypertension. Fight back with a baked potato.

5. Best Anti-Aging Elixir: Red Wine

Oxidative stress plays a major role in aging, and an antioxidant in red wine called resveratrol may help extend life by neutralizing disease-causing free radicals. Pop a Pinot Noir: It packs the most resveratrol per glass.

4. Best Hair Rejuvenator: Beef

Iron in the meat stimulates hair turnover and replenishment. Beef is also rich in zinc, which helps guard against hair loss.

3. Best Cholesterol Reducer: Olive Oil

Antioxidants found in olives have been shown both to raise HDL (good) cholesterol and lower LDL (bad) cholesterol, making olive oil a doubly potent protector against cardiovascular disease.

2. Best Brain Booster: Coffee

Beyond boosting altertness for up to 90 minutes, that morning cup is the number-one source of antioxidants in the American diet and can help decrease your risk of developing Alzheimer's disease by as much as 60 percent.

1. Best Lung Cancer Fighter: Grapefruit

A grapefruit a day can reduce your risk of developing lung cancer by up to 50 percent. Grapefruit contains naringin, which may help lower levels of cancer-causing enzymes.

What’s your role in what’s going on at the moment? Knowing that, what do you need to do that’s different?

goals

I know you've got short-term obligations: stuff due today, this week, this month.
But what's the bigger game you're working on?
For the sake of what exactly are all those short-term goals?

Micromanaging is just a subtle form of persecution.

In-Hand Work for Dressage Training

In-Hand Work for Dressage Training

By Arthur Kottas-Heldenberg with Hilary Moore Hebert

Former chief rider at the Spanish Riding School of Vienna, Arthur Kottas-Heldenberg, explains unmounted dressage training.

Of the many ways to work your horse in-hand for dressage training, all of them have the goal of exercising your dressage horse without weight in the saddle. While many people are familiar with this type of work for teaching piaffe, it can be used from the beginning of a dressage horse’s training and is a great way to warm up for your ride. When I was working at the Spanish Riding School, we did not have mounted warm-up space to use ahead of presentations so we used in-hand exercises. In this article, I will explain how to use proper equipment and training approaches that are level-appropriate for your horse. As a result, you will be able to properly develop collection and an uphill balance in your horse.

Introducing In-Hand Equipment
No matter how advanced your horse is, the following steps will walk you through correct in-hand work. Begin by wrapping your horse’s tail so you will be able to touch his whole hindquarters with the whip during work. Put the saddle or bridle on in the same order you tack up for mounted work.

If you are beginning with the saddle, place a well-fitting surcingle around it after you have placed the pad and saddle on your horse’s back and attached the girth. You will know the surcingle is a good fit when you are able to tighten it enough that it does not slip during work. If you only use a saddle, the side reins you will be using might move during work or be incorrectly placed on the girth. The key to an appropriate surcingle is that there are enough rings for attaching side reins at varying and appropriate heights. The side reins can attach to the bit or the cavesson, depending on your preference and your horse’s reaction to the varying contact.

Use your horse’s snaffle bridle so you have use of the bit. Over that, put on a well-fitting longeing cavesson. Make sure to remove the noseband of the bridle so that it does not get in the way or pinch the horse on the chance that it comes into contact with the cavesson during work.

When I work in-hand, I carry two whips that are an appropriate length for this type of training—one is stiffer and the other is softer. Before you know which in-hand whip you will need, you have to test to see which the horse prefers.

As you progress in your in-hand work, if your horse has an overreaction and seems unsure about coming under with his hind, consider your whip aid. Some horses react better when you touch them with the whip over the croup or on the hock, but you have to figure out where they prefer to be touched. Always look for the point on your horse to touch that makes him think, forward and come under.

Introducing In-Hand Work
With a pocket of sugar, a pair of riding gloves and a longe line, you are ready to work in the arena. Begin by attaching the side reins from the surcingle to the bit rings. Make sure that their placement is parallel to the ground so they do not pull down on your horse. Instead, their height and length should encourage him to be on the bit. Remember that the goal is to build correct neck muscle, and we cannot do this without correct side-rein placement. Make sure the side reins are an even height and length on both sides before beginning so that when you hold your horse’s head with his poll at the highest point and his face on the vertical, your side reins offer a steady, unrestricting connection.

It is also worth pointing out that a more advanced horse will carry more weight behind, which will make him go up in the wither. We want to account for that by choosing a slightly higher surcingle ring to attach the side reins to.

The horse should not get excited when he is doing in-hand work. Our primary goal is that he is relaxed in his work. It is also our job to remember that we get to choose our horse. He does not get to choose his owner/trainer/discipline. As a result, we have the responsibility of checking in and confirming that we are making fair requests of our horses when pushing them to do something new. If, at any point, they get excited, reassure them with a pat or sugar.

Exercise One—Forward and Backward: The first thing I do when introducing in-hand work is to invite the horse to pick his legs up and achieve a square halt and rein-back correctly. As you are doing this exercise, make sure to watch your whole horse. If you stand too close, you are at risk of getting in his line of travel and you can’t see what he is doing with his body language. If you are too far away, you cannot use your aids effectively. Have the horse between your left hand and right whip on the left rein.
1. Touch your horse’s inside hind leg, just above the hock with your in-hand whip to ask that leg to come under. Cluck to reinforce the aid.
2. When he steps under with that leg, stop your whip aid and reward him.
3. Ask your horse to step forward and under with his legs until you have achieved a square halt.
4. With a soft half halt on the longe line, ask your horse to rein-back. Make sure he steps back in diagonal pairs. If your horse does not step back with
diagonal pairs, repeat the rein-back until it is correct.
5. If he needs a stronger aid for the rein-back, touch his shoulder with the whip to show him you want him to step away from the aid (as he did in steps one and two).
6. Touch his inside hind leg with the whip, asking him to step under again.
7. Touch his outside hind leg above the hock to ask that leg to step under.
8. Repeat the square halt and rein-back again.
This rein-back exercise is helpful in teaching your horse to move from his hindquarters, through his body and onto the bit.

Exercise Two—Turn On the Forehand: Now you can practice something a bit more advanced. The turn on the forehand is a great next step because
it teaches your horse to stretch by
asking him to step his hind legs in a semi-circle around his stationary inside fore while the outside fore moves forward only slightly. It encourages your horse to bend opposite his direction
of movement.
1. Off the rail, stand to the side of your horse near his head.
2. With your whip, touch your horse on his haunches to ask him to move away from the aid.

With this movement, you should achieve an easy turn on the forehand. This type of lateral stretching is helpful for warming up your horse as well as relaxing him and building his muscles. Remember that dressage exercises the whole body, so make sure to do the turn on the forehand on the other rein. Everything has to be done as if you are playing, and you must always check that your horse is relaxed and happy in his work, not nervously moving away from your every move.

Advancing the Work
As your horse develops in his training, you are ready to start half-steps.
Exercise Three—Half-Steps: Using the same equipment as you did in the previous exercises, follow these steps to introduce half-steps to your horse:
1. Confirm that you can move him forward with a cluck and whip tap.
2. Ask your horse to move straight and forward with diagonal pairs (the two-beat trot rhythm) as you continue next to him.
3. With your whip, ask your horse to step under with his inside hind as you asked before with a touch on the hind. When you have achieved a few half-steps, stop your whip cue.

Pay attention that he is trying to carry extra weight on his hindquarters. Once you have developed half-steps, you are ready to start thinking about piaffe with your horse. It is the most collected exercise in dressage, so sometimes introducing the work from the ground is easier than under saddle. This is an exciting time in your horse’s training, as he will completely change in balance and strength from this collection—from his withers to his hips to his hind legs.

Exercise Four—Piaffe: To prepare for piaffe, ask your horse to walk into a square halt, with his nose in front of the vertical. Remember that the side reins should not be pulling your horse down. When you first start this exercise, it is important to allow him to move forward when he is learning piaffe.

To begin, start from the halt and follow these steps:
1. Ask for walk on a straight line.
2. Shorten his steps by softly touching his croup with the whip (to cue his whole hindquarters) and adding a cluck.
3. Piaffe starts in diagonal steps and the hind should come up only one hoof in height. He should stay uphill.
4. If he is lazy, ask for more forward.
5. If he does not take weight back, insert your rein-back exercise and then move forward to piaffe again.
6. When he responds correctly, praise your horse for a job well done.

Just play when you are doing these exercises and don’t be afraid to combine your rein-back exercise with your forward and back exercise to take a break from the more collected work. What is important is that you remember to take a break, because a horse cannot concentrate for too long. This variety will keep him motivated in his work. As he develops skill and collection, only then can you work the piaffe without moving forward, so he performs the movement in place.

In-hand work builds the muscles because it is like bodybuilding, so repeat the exercises on the other rein.

The Double Longe
When you and your horse are comfortable with in-hand work, you can have two people work together with the double longe. The first person’s entire job is to watch and control the amount of forward movement with a lead line attached to the cavesson. She stays at the horse’s head during in-hand work.

The second person’s job is to continue with the other elements described in this article’s in-hand exercises, but with two lines connected to the cavesson and running through the surcingle instead of the single line connected only to the horse’s head. This second person is the one who can tap with the whip and cluck to ask for collection while holding the double-longe lines. Again, this second person’s whip and voice aids ask the horse to collect or “come from behind.” The person does this by standing a safe distance from the horse, near his hind, to tap with the long whip on the hindquarters.

When you have the double lines, the surcingle should have rings toward the top so that when he is ready and more uphill, your horse can have a higher topline. You know he is ready (in this stage of bodybuilding) when you can ask for piaffe and the degree of collection needed for Prix St. Georges.

When you are comfortable with the double longe, you can ask your horse to perform all of the exercises you did on the single line: ask for straight, forward, back and collected. Don’t forget to reward your horse with a piece of sugar—it is always important to keep him as your friend.

When you are ready to develop your horse’s piaffe in the double longe, the first person asks for the forward movement. The second person, holding the two reins and the whip, asks for walk and then collects the horse into piaffe. As you develop this, you can continue asking your horse to move closer to piaffe in place.

During the piaffe exercise, the first person must remember to watch that the topline stays correct while this is happening. The key is for the handlers to communicate to each other. Correct the topline by making sure the horse does not hang on the side reins. Gently bring the horse up with an upward aid of the lead line.

Once a horse is comfortable with the double longe, the first person can remove the lead line and step away. At that point, the second person can connect the lines to the snaffle bit to facilitate increased communication. He can then stand as the second person and ask for the same collection and piaffe with his whip and voice aids. Always praise a horse when it is a job well done. Remember to stay quiet, so there is respect but not fear.

The Mounted Translation
Once your horse is under saddle, you can ride shorten and lengthen the walk steps, making sure that the highest point of the poll is right behind your horse’s ears. Play around by riding forward and back. We have to see that our horse learns to carry the weight.

Exercise Five—Collect Under Saddle: Thanks to the in-hand work you have done, you can have a groundperson help you collect under saddle using the whip and voice aids.
1. The groundperson asks for piaffe forward, while the rider sits quietly.
2. The rider has a light rein contact.
3. Walk out of the piaffe.

Always avoid fear in your horse. The work in-hand will allow him to sit behind and go up in front, helping the shoulder to improve. Now you are dancing!

Cocktail Hour: Tipsy Basil Lemonade

Cocktail Hour: Tipsy Basil Lemonade

In a pitcher, combine 12 whole fresh basil leaves, a 750-ml bottle of sauvignon blanc, 2 cups all-natural lemonade, and 3/4 cup limoncello; stir. Refrigerate for at least 1 hour before serving.

Makes 6 Servings
Per serving: 220 cal, 0 g fat, 40 g carbs, 0 mg sodium, 0 g fiber, 0 g protein

will and the elk

will graham and the ravenstag

winston

the dogs of hannibal

will graham and his gogs

Today, make Empathy your guide.

ravenstag hannobal

orphaned foal pulls through after bonding with a giant teddy

10 Foods for a Longer Life

10. Eggs:

When it comes to breakfast, you can’t beat eggs. (That was too easy, wasn’t it?) Seriously though, at a cost of only 72 calories, each large egg holds 6.3 grams of high-quality protein and a powerhouse load of vital nutrients. A study published in the International Journal of Obesity found that people who replace carbs with eggs for breakfast lose weight 65 percent quicker. Researchers in Michigan were able to determine that regular egg eaters enjoyed more vitamins and minerals in their diets than those who ate few or no eggs. By examining surveys from more than 25,000 people, the researchers found that egg eaters were about half as likely to be deficient in vitamin B12, 24 percent less likely to be deficient in vitamin A, and 36 percent less likely to be deficient in vitamin E. And here’s something more shocking: Those who ate at least four eggs a week had significantly lower cholesterol levels than those who ate fewer than one. Turns out the dietary cholesterol in the yolk has little impact on your serum cholesterol.

Substitutes: Egg Beaters egg substitute

9. Green Tea:

Literally hundreds of studies have been carried out to document the health benefits of catechins, the group of antioxidants concentrated in the leaves of tea plants. Among the most startling studies was one published by the American Medical Association in 2006. The study followed more than 40,000 Japanese adults for a decade, and at the 7-year follow-up, those who had been drinking five or more cups of tea per day were 26 percent less likely to die of any cause compared with those who averaged less than a cup. Looking for more immediate results? Another Japanese study broke participants into two groups, only one of which was put on a catechin-rich green-tea diet. At the end of 12 weeks, the green-tea group had achieved significantly smaller body weights and waistlines than those in the control group. Why? Because researchers believe that catechins are effective at boosting metabolism.

Substitutes: Yerba mate, white tea, oolong tea, rooibos (red) tea

Health News You Need—Now 

8. Garlic:

Allicin, an antibacterial and antifungal compound, is the steam engine pushing forward garlic’s myriad health benefits. The chemical is produced by the garlic plant as a defense against pests, but inside in your body it fights cancer, strengthens your cardiovascular system, decreases fat storage, and fights acne inflammation. To activate the most possible allicin, you’ve first got to crush the garlic as finely as possible. Peel the cloves, then use the side of a heavy chef's knife to crush the garlic before carefully mincing. Then be sure not to overcook it, as too much heat will render the compound completely useless (and your food totally bitter).

Substitutes: Onions, chives, leeks

  

7. Grapefruit:

Just call it the better-body fruit. In a study of 100 obese people at The Scripps Clinic in California, those who ate half a grapefruit with each meal lost an average of 3.6 pounds over the course of 12 weeks Some lost as much as 10 pounds. The study’s control group, in contrast, lost a paltry 1/2 pound. But here’s something even better: Those who ate the grapefruit also exhibited a decrease in insulin levels, indicating that their bodies had improved upon the ability to metabolize sugar. If you can't stomach a grapefruit-a-day regime, try to find as many ways possible to sneak grapefruit into your diet. Even a moderate increase in grapefruit intake should yield results, not to mention earn you a massive dose of lycopene—the cancer-preventing antioxidant found most commonly in tomatoes.

Substitutes: Oranges, watermelon, tomatoes

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6. Greek Yogurt:

If it’s dessert you want, you go with regular yogurt, but if it’s protein, you go Greek. What sets the two apart? Greek yogurt has been separated from the watery whey that sits on top of regular yogurt, and the process has removed excessive sugars such as lactose and increased the concentration of protein by as much as three times. That means it fills your belly more like a meal than a snack. Plus a single cup has about a quarter of your day’s calcium, and studies show that dieters on calcium-rich diets have an easier time losing body fat. In one of these studies, participants on a high-calcium dairy diet were able to lose 70% more body weight than those on a calorie-restricted diet alone. If only everything you ate could make a similar claim.

Substitutes: Kefir and yogurt with “live and active cultures” printed on the product label

  

5. Avocado:

Here’s what often gets lost in America’s fat phobia: Some of them are actually good for you. More than half the calories in each creamy green fruit comes from one of the world’s healthiest fats, a kind called monounsaturates. These fats differ from saturated fats in that they have one double-bonded carbon atom, but that small difference at the molecular level amounts to a dramatic improvement to your health. Numerous studies have shown that monounsaturated fats both improve you cholesterol profile and decrease the amount of triglycerides (more fats) floating around in your blood. That can lower your risk of stroke and heart disease. Worried about weight gain? Don’t be. There’s no causal link between monounsaturated fats and body fat.

Substitutes: Olive, canola and peanut oils, peanut butter, tahini

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4. Quinoa:

Although not yet common in American kitchens, quinoa boasts a stronger distribution of nutrients than any grain you’ll ever get a fork into. It has about twice as much fiber and protein as brown rice, and those proteins it has consist of a near-perfect blend of amino acids, the building blocks that your body pulls apart to reassembles into new proteins. And get this, all that protein and fiber—in conjunction with a handful of healthy fats and a comparatively small dose of carbohydrates—help insure a low impact on your blood sugar. That’s great news for pre-diabetics and anyone watching their weight. So what’s the trade off? There is none. Quinoa’s soft and nutty taste is easy to handle for even picky eaters and it cooks just like rice, ready in about 15 minutes.

Substitutes: Oats, amaranth, millet, pearl barley, bulgur wheat

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3. Bell Peppers:

All peppers are loaded with antioxidants, but none so much as the brightly colored reds, yellows, and oranges. These colors result from carotenoids concentrated in the flesh of the pepper, and it’s these same carotenoids that give tomatoes, carrots, and grapefruits their healthy hues. The range of benefits provided by these colorful pigments include improved immune function, better communication between cells, protection against sun damage, and a diminished risk for several types of cancer. And if you can take the heat, try cooking with chili peppers. The bell pepper cousins are still loaded with carotenoids and vitamin C, but have the added benefit of capsaicins, temperature-raising phytochemicals that have been shown to fight headache and arthritis pain as well as boost metabolism.

Substitutes: Carrots, sweet potatoes, watermelon

2. Almonds:

An ounce of almonds a day, about 23 nuts, provides nearly 9 grams of heart-healthy oleic acid, which is more than peanuts, walnuts, or cashews. This monounsaturated fat is known to be responsible for a flurry of health benefits, the most recent of which is improved memory. Rats in California were better able to navigate a maze the second time around if they’d been fed oleic acid, and there’s no reason to assume that the same treatment won’t help you navigate your day-to-day life. If nothing else, snacking on the brittle nuts will take your mind of your hunger. Nearly a quarter of an almond’s calories come from belly-filling fiber and protein. That’s why when researchers at Purdue fed subjects nuts or rice cakes, those who ate the nuts felt full for a full hour and a half longer than the rice cake group.

Substitutes: Walnuts, pecans, peanuts, sesame seeds, flaxseeds

1. Swiss Chard:

Most fruits and vegetables are role players, supplying us with a monster dose of a single nutrient. But Swiss chard is nature’s ultimate multivitamin, delivering substantial amounts of 16 vitamins and vital nutrients, and it does so at a rock bottom caloric cost. For a mere 35 calories worth of cooked chard, you get more than 300% of your recommended daily intake of bone–strengthening vitamin K, 100% of your day’s vitamin A, shown to help defend against cancer and bolster vision, and 16% of hard-to-get vitamin E, which studies have shown may help sharpen mental acuity. Plus, emerging research suggests that the combination of phytonutrients and fiber in chard may provide an effective defense against colon cancer.

Substitutes: Spinach, mustard greens, collard greens, watercress, arugula, romaine lettuce

Getting A Horse To Drink More Water By the Editors of EQUUS maga

Endurance riders are particularly skilled at keeping hard-working horses hydrated.

Although you’ve probably heard otherwise, research has shown that it’s safe to let a hot horse drink cold water after a hard workout. In fact, hydration in the warm weather is so important that you may want to consider using incentives to get your horse to drink more.
One easy method is to flavor the water. Mixing in apple juice or some other flavor can make your horse’s water more appealing. This is particularly helpful on the road because it masks the unfamiliar taste of “foreign” water.
A favorite trick of endurance riders is to feed watermelon, which is 92 percent water. A horse will still need water, but ingesting watermelon can help in a pinch.
One last option for encouraging drinking is providing your horse slightly salted water immediately after exercise, which will stimulate a stronger thirst response. To do this, simply mix one tablespoon of salt per gallon of water and offer that mixture to you horse. Then, 20 minutes later, replace the salted water with plain water. Research has shown this method will trigger thirst, and the horse is likely to drink more of the plain water than he would have otherwise.

this is the view from my throne ...