Science gets a grip on wrinkly fingers

By Samantha R. Selman

Scientists think that they have the answer to why the skin on human fingers and toes shrivels up like an old prune when we soak in the bath. Laboratory tests confirmed a theory that wrinkly fingers improve our grip on wet or submerged objects, working to channel away the water like the rain treads in car tires.

People often assume that wrinkling is the result of water passing into the outer layer of the skin and making it swell up. But researchers have known since the 1930s that the effect does not occur when there is nerve damage in the fingers. This points to the change being an involuntary reaction by the body’s autonomic nervous system — the system that also controls breathing, heart rate and perspiration. In fact, the distinctive wrinkling is caused by blood vessels constricting below the skin.

In 2011, Mark Changizi, an evolutionary neurobiologist at 2AI Labs in Boise, Idaho, and his colleagues, suggested¹ that wrinkling, being an active process, must have an evolutionary function. The team also showed that the pattern of wrinkling appeared to be optimized for providing a drainage network that improved grip. But until now, there was no proof that wrinkly fingers did in fact offer an advantage.

In the latest study, participants picked up wet or dry objects including marbles of different sizes with normal hands or with fingers wrinkled after soaking in warm water for 30 minutes. The subjects were faster at picking up wet marbles with wrinkled fingers than with dry ones, but wrinkles made no difference for moving dry objects. The results are published today in Biology Letters².

“We have shown that wrinkled fingers give a better grip in wet conditions — it could be working like treads on your car tyres, which allow more of the tyre to be in contact with the road and gives you a better grip,” says Tom Smulders, an evolutionary biologist at Newcastle University, UK, and a co-author of the paper.

Hold tight

Wrinkled fingers could have helped our ancestors to gather food from wet vegetation or streams, Smulders adds. The analogous effect in the toes could help us to get a better footing in the rain.

Changizi says that the results provide behavioural evidence “that pruney fingers are rain treads”, which are consistent with his own team’s morphological findings. What remains to be done, he adds, is to check that similar wrinkling occurs in other animals for which it would provide the same advantages. “At this point we just don’t know who has them, besides us and macaques.”

Given that wrinkles confer an advantage with wet objects but apparently no disadvantage with dry ones, it’s not clear why our fingers are not permanently wrinkled, says Smulders. But he has some ideas. “Our initial thoughts are that this could diminish the sensitivity in our fingertips or could increase the risk of damage through catching on objects.”

 

References

1. Changizi, M., Weber, R., Kotecha, R. & Palazzo, J. Brain Behav. Evol. 77, 286–290 (2011).
2. Kareklas, K., Nettle, D. & Smulders, T. V. Biol. Lett. http://dx.doi.org/10.1098/rsbl.2012.0999(2013).

100Feed: West Nile Virus Spreads – Warnings and Symptoms

 

By Samantha R. Selman
Photo by Wanda King

Last Wednesday, the mayor of Dallas declared a state of emergency in the ninth largest U.S. city to combat the spread of West Nile virus infections, which have been more prevalent than usual in Texas and Oklahoma this year. There have been more cases of West Nile virus reported so far this year than any year since the disease was first detected in the United States in 1999, according to the Centers for Disease Control said on its website. Nearly half of the 693 human cases of the mosquito-borne West Nile virus infections reported this year to the CDC have been in Texas, along with 14 of the 26 deaths confirmed by the federal agency as of Tuesday.

The Texas health department said the number of cases of West Nile in the state had reached 465 and there had been 17 deaths. There is a lag in the CDC confirming cases and deaths. The emergency declaration by Mayor Mike Rawlings followed a similar action last week by Dallas County officials and paves the way for aerial pesticide spraying to begin this week. Aerial spraying also is being used elsewhere, including in neighborhoods in New York City and Sacramento, California, to combat the spread of West Nile virus. Officials say such spraying is the most effective way to fight the mosquitoes that carry the disease despite safety concerns about exposing people to chemical pesticides.

We are on track to have the worst year ever for West Nile virus in the United States. It is unclear why the number of West Nile cases is so high. Scientists believe it could be related to a warmer winter and abnormally rainy spring. Wildfires, which have terrorized many of the states also suffering from an epidemic of West Nile Virus, are thought to be a contributing factor. Mosquitoes, which are infamous for their tendency to spread the disease, thrive in warm climates and places where water is readily available. Experts in the Dallas  area suggest watering less, turning off sprinklers, and removing any standing water from around your home will help keep WNV-carrying mosquitoes away from your home.

West Nile Virus mainly infects birds, but is known to infect humans, horses, dogs, cats, bats, chipmunks, skunks, squirrels, domestic rabbits, crocodiles and alligators. The main route of human infection is through the bite of an infected mosquito. It should be noted that approximately eighty percent of West Nile virus infections in humans are without symptoms. The West Nile virus produces one of three different outcomes in humans. The first is an asymptomatic infection; the second is a mild febrile syndrome termed “West Nile fever”; the third is aneuro-invasive disease termed West Nile meningitis or encephalitis. The population proportion of these three states is roughly 110:30:1. The febrile stage has an incubation period of two to eight days followed by fever, headache, chills, diaphoresis (excessive sweating), weakness, lymphadenopathy (swollen lymph nodes), drowsiness, pain in the joints and symptoms like those of influenza. Occasionally, some patients experience short-lived gastrointestinal symptoms including nausea, vomiting, loss of appetite, or diarrhea. Symptoms are generally resolved within seven to 10 days, although fatigue can persist for some weeks and lymphadenopathy up to two months. The more dangerous encephalitis is characterized by similar early symptoms, but also a decreased level of consciousness, sometimes approaching near-coma. Deep tendon reflexes are hyperactive at first, later diminished. Recovery is marked by a long convalescence with fatigue.

The virus is transmitted through mosquito vectors, which bite and infect birds. The birds are amplifying hosts, developing sufficient viral levels to transmit the infection to other biting mosquitoes which go on to infect other birds (in the Western Hemisphere, the American robin and the American crow are the most common carriers) and also humans. The infected mosquito species vary according to geographical area; in the US, Culex pipiens(Eastern US), Culex tarsalis (Midwest and West), and Culex quinquefasciatus (Southeast) are the main sources.

There is no vaccine for humans. A vaccine for horses based on killed viruses exists; some zoos have given this vaccine to their birds, although its effectiveness is unknown. Dogs and cats show few if any signs of infection. There have been no known cases of direct canine-human or feline-human transmission; although these pets can become infected, it is unlikely they are, in turn, capable of infecting native mosquitoes and thus continuing the disease cycle.

Avoiding mosquito bites is the most straightforward means to avoid infection; remaining indoors (while preventing mosquitoes from entering) at dawn and dusk, wearing light-colored clothing that covers arms and legs, and using insect repellents on both skin and clothing (such as DEET, picaradin, or oil of lemon eucalyptus for skin and permethrin for clothes). If one becomes infected, generally, treatment is purely supportive: analgesia for the pain of neurologic diseases, and rehydration for nausea, vomiting, or diarrhea; encephalitis may also require airway protection and seizure management.

The use of pesticide spraying to combat mosquitoes and curb outbreaks of West Nile virus has sparked concern regarding the health effects of the chemicals used, but experts say, in these cases, the benefits of spraying far outweigh the risks. Aerial pesticide spraying began on Thursday in Dallas, where an outbreak of West Nile virus has infected 200 people and killed 10. Pesticide spraying also recently began in parts of New York City. There are several reasons why aerial pesticide spraying for West Nile is considered safe. For one, these sprays use very small amounts of pesticides — much lower than the amounts used on agricultural crops, said Robert Peterson, a professor of entomology at Montana State University. Even if someone was outside during the spraying, “the amount of insecticides that they would be exposed to is below any amount known to cause any adverse effects,” Peterson said. Because the exposure to these pesticides is negligible, the risks to people’s health are negligible.

During a spraying, a tiny cloud of aerosolized pesticide is released from a plane. The droplets are very small, and intended to fall on, and kill, mosquitoes. Even larger insects are typically not affected by the spraying, because the droplets bounce right off them, according to Peterson. In addition, the modern pesticides used in these sprays have a very short life in the environment, and are degraded by sunlight into non-toxic chemicals. “It will kill the things you want it to, and disappear very quickly thereafter,” David Savitz, an environmental epidemiologist at Brown University, said. When public health is threatened, authorities must balance the risks of an action — in this case, exposure to pesticides — with the benefits.

In Dallas, where West Nile cases have reached a high level, authorities have made a sound judgment to use pesticides. To avoid direct exposure to pesticides, the New York City Department of Health recommends people stay indoors during the spraying when possible, and bring children’s toys and belongings inside. Generally, there have been concerns over pesticide exposure for pregnant women, because it’s known that the fetus is especially sensitive to environmental chemicals. Exposure to a large amount of any substance, including pesticides, can be harmful. People exposed to large amounts of pesticides, can experience acute neurological problems.

100Feed: Obesity – A Big, Fat Problem (Infographic)

From Yahoo! News

100Feed: 10 Happiest Countries to Live In

For the second year in a row, 24/7 Wall St. examined the Organisation for Economic Co-operation and Development’s report on life satisfaction in the developed world. Economic prosperity, health and a strong social support network continue to correspond highly with happiness. Once again, the United States fails to make the top 10 happiest nations in the world, while countries like Australia, Israel and all of the Scandinavian nations do.

The OECD measured more than 30 sets of data in 11 different categories, including education, health and employment. The study also asked residents of each country to rank, on a scale of 1 to 10, their general satisfaction with their lives. 24/7 Wall St. examined the 10 countries with the highest life satisfaction scores to find the strongest factors related to happiness.

Economic prosperity appears to be one of the strongest factors that relates to overall life satisfaction. Of the 10 countries with the highest levels of happiness, nine have personal incomes that are higher than the OECD average. Eight of them have among the highest disposable incomes among developed nations.

In addition, the overall regional economies of these 10 nations appear to be doing exceptionally well. Government debt as a percentage of gross domestic product in these countries is either among the smallest in the developed world, or these nations are actually running a surplus. Norway, which has the second-highest satisfaction score, has a government surplus of 162.5% of its GDP.

Employment is one of the most obvious causes of satisfaction, according to Matthias Rumpf, OECD’s chief media officer, especially long-term employment and job stability. Of the 10 countries with the highest job satisfaction rates, nine are among the 15 with the lowest long-term unemployment rates — the percentage of the population that has been unemployed for more than a year. “Those who are unemployed are generally not very happy,” Rumpf says. And long-term unemployment is even worse, he explains. While being between jobs can affect a person, “the longer you are unemployed, the worse it gets.”

After economic stability, physical and social well-being are the largest determinants for happiness. When it comes to self-reported health, eight of the 10 countries have a higher rate of citizens reporting good health than the OECD average of 70%. All but one have a higher life expectancy than the OECD average of 79.8 years. When it comes to having a strong social support network, seven of the countries have among the largest percentage of residents reporting having a friend or relative they could rely on in a case of need.

Not surprisingly, having enough leisure time affects a person’s mental health and strongly impacts happiness. According to the report, while data is incomplete, the majority of the countries with a strong sense of well-being have more leisure time each day than the OECD average of 14.76 hours (this includes sleep). The citizens of Denmark, the happiest country, have the most leisure time available per day, at 16.06 hours.

The U.S. ranks 11th in life satisfaction, just missing the top 10. This suggests that while some of these categories may impact happiness, they do not guarantee it. Despite its above-average score, the U.S. has the highest rate of disposable income in the OECD and an extremely high rate of self-reported good health. Meanwhile, the U.S. has a particularly low life expectancy for developed nations, which at 78.7 years is worse than 26 other developed nations. The U.S. also has a low job security rate and a relatively high long-term unemployment rate.

Examining 34 separate member nations, a number of emerging economies, and two additional participating countries — Brazil and Russia — the OECD’s 2012 Better Life Index report measured more than 30 indices in 11 separate categories: housing, income, jobs, community, education, the environment, civic engagement, health, life satisfaction, safety and work-life balance. 24/7 Wall St. reviewed the 10 countries in which residents reported personal well-being at an average of 7.2 out of 10 or better.

These are the happiest countries in the world.

1. Denmark
> Life satisfaction score: 7.8
> Employment rate: 73% (6th highest)
> Self-reported good health: 71% (17th highest)
> Employees working long hours: 1.92% (4th lowest)
> Disposable income: $23,213 (15th lowest)
> Educational attainment: 76% (18th lowest)
> Life expectancy: 79.3 (11th lowest)

Denmark tops the OECD ranking as the country with the most satisfied citizens among the countries studied by the OECD. At first glance, the reason is not obvious. Denmark ranks no higher than fourth in any of the categories that appear to correlate strongly with overall satisfaction. Yet, in addition to the OECD, organizations such as the World Map of Happiness and the World Database of Happiness have consistently put Denmark at the top of their list of the world’s happiest countries. A high employment rate of 73% and a low percentage of 1.92% of employees working long hours contribute to high satisfaction levels. But overall, it is hard to pin down why those Danes are so darn happy.

2. Norway
> Life satisfaction score: 7.6
> Employment rate: 75% (4th highest)
> Self-reported good health: 80% (8th highest)
> Employees working long hours: 2.66% (5th lowest)
> Disposable income: $30,465 (3rd highest)
> Educational attainment: 81% (tied – 15th highest)
> Life expectancy:81.2 (10th highest)

Of all the nations examined in the OECD’s report, Norway is among the most financially secure. Of working-age adults, 75% are employed — the fourth-best rate. Also, the average household disposable income is $30,645, the third highest among OECD nations. Norway also significantly outspends almost all other surveyed nations on health care, allocating $5,003 per person per year. This is well above the average for OECD nations of $3,060 per person per year. Norway also has one of the healthiest populations, with a life expectancy of 81.2 years and 80% claiming to be in “good” or “very good” health. Showcasing its economic strength, Norway is able to provide quality public health and education services while maintaining a budget surplus of 162.5% of GDP and an AAA rating from Standard & Poor’s Rating Services.

3. Netherlands
> Life satisfaction score: 7.5
> Employment rate: 75% (tied – 3rd highest)
> Self-reported good health: 77% (11th highest)
> Employees working long hours: 0.68% (2nd lowest)
> Disposable income: $25,740 (13th highest)
> Educational attainment: 73% (15th lowest)
> Life expectancy: 80.8 (14th highest)

The Dutch government is heavily involved in internal economic affairs, playing a “significant role … pertaining to almost every aspect of economic activity,” according to the U.S. Department of State. Judging by Netherlands’ 75% employment rate — the third highest among those surveyed — this regulated, monitored economy has thrived in recent years. Of those employed, only 0.68% work longer than 50 hours a week — the second-lowest percentage among those surveyed. By contrast, 10.86% of U.S. workers eclipse the 50 hour mark. The Dutch also rank among the top 15 in self-reported good health, life expectancy and disposable income.

4. Switzerland
> Life satisfaction score: 7.5
> Employment rate: 79% (1st highest)
> Self-reported good health: 87% (4th highest)
> Employees working long hours: 5.87% (17th highest)
> Disposable income: $27,756 (5th most)
> Educational attainment: 87% (8th highest)
> Life expectancy: 82.6 (2nd highest)

The most salient statistic with respect to well-being for the fourth ranked country on the list is employment. Switzerland tops the list in terms of working age employment rate at a whopping 79%. Switzerland also cracks the top five in three other categories: disposable income ($27,756), self-reported good health (87%) and life expectancy (82.6 years). Given these stellar numbers, it is easy to see why, according to the U.S. Department of State, “Switzerland consistently ranks high on quality of life indices.” The Swiss also have very high rates of insurance coverage and computer and Internet usage.

5. Austria
> Life satisfaction score: 7.5
> Employment rate: 72% (8th highest)
> Self-reported good health: 69% (17th lowest)
> Employees working long hours: 9.02% (10th highest)
> Disposable income: $27,541 (7th highest)
> Educational attainment: 82% (tied – 12th highest)
> Life expectancy: 80.7 (22nd lowest)

Austria stands out in many economic categories. Ranking within the top 10 in both employment rate and disposable income, the Austrians have certainly had some measure of financial success. Disposable income, in particular, stands out as a strong factor in happiness for Austrians. The country’s average annual disposable income is $27,541, while OECD nations average $22,387. This disparity may be in part attributable to the number of citizens working in excess of 50 hours a week, which, at 9.02%, ranks 10th among OECD nations.

6. Israel
> Life satisfaction score: 7.4
> Employment rate: 60% (11th lowest)
> Self-reported good health: 81% (7th highest)
> Employees working long hours: 18.92% (3rd lowest)
> Disposable income: n/a
> Educational attainment: 82% (tied – 12th highest)
> Life expectancy: 81.7 years (6th highest)

Israelis have a life expectancy of 81.7 years — sixth highest among OECD nations. The country also has a low obesity rate of 13.8%, while 81% of those surveyed report their health to be “good” or “very good.” By comparison, Americans’ life expectancy is 78.7 years, and they also have a higher obesity rate of 33.8% among adults. Despite the constant security concerns in the country, the homicide rate in Israel is in line with the OECD’s average of 2.1 murders per 100,000 people. In addition, 70% of Israelis surveyed feel safe walking home at night. Although Israelis work long hours, with 18.92% working at least 50 hours a week, life satisfaction remains high.

7. Finland
> Life satisfaction score: 7.4
> Employment rate: 68% (14th highest)
> Self-reported good health: 68% (15th lowest)
> Employees working long hours: 3.66% (8th lowest)
> Disposable income: $24,958 (14th highest)
> Educational attainment: 82% (tied – 12th highest)
> Life expectancy: 80.2 years (16th lowest)

According to OECD figures, the Finns value their free time. They devote 14.9 hours per day to leisure on average, the ninth highest among developed nations. Americans, on the other hand, rank 20th with only 14.27 hours of leisure time each day. Finland also has the eighth-lowest percentage of employees working more than 50 hours per week, at only 3.66%. When they are not working, many Finns like to indulge by taking a sauna — so many, in fact, that a country with a population of 5.3 million has 2 million saunas, much more than the number of cars in the country.

8. Australia
> Life satisfaction score: 7.4
> Employment rate: 72% (9th highest)
> Self-reported good health: 85% (5th highest)
> Employees working long hours:13.99% (4th highest)
> Disposable income: $26,927 (9th highest)
> Educational attainment: 71% (tied – 12th lowest)
> Life expectancy: 81.8 years (5th highest)

Of the countries with high life satisfaction, Australia’s citizens have comparatively little leisure time. They tend to work long hours, with nearly 14% of the population working 50 hours a week or more. Australians are healthier than most, with a life expectancy of 81.8 years — the fifth highest in the OECD. Additionally, 85% of Australians report their health to be either “good” or “very good.” The national economy has also fared well in recent years, with a post-financial crisis peak unemployment rate of only 5.7%. Presently, the Australian unemployment rate is 4.9%. Another sign of economic strength is the low government debt that stands only at 4.9% of GDP. Comparatively, the U.S. government debt represents 73.8% of GDP.

9. Canada
> Life satisfaction score: 7.4
> Employment rate: 72% (7th highest)
> Self-reported good health: 88% (3rd highest)
> Employees working long hours: 3.91% (11th lowest)
> Disposable income: $27,138 (8th highest)
> Educational attainment: 88% (5th highest)
> Life expectancy: 80.8 years (13th highest)

Canada’s score of 7.4 has much to do with the success of its health care system, a socialized plan that provides coverage to all of its citizens. As many as 88% of Canadians report their health to be “good” or “very good,” which ranks third among all nations surveyed. Canada also ranks among the top 15 nations in life expectancy. Other factors that may be contributing to Canadians’ high life satisfaction level are education and employment levels. Some 88% of Canadians have at least a high school diploma — the fifth-highest rate among the nations the OECD reviewed. Also, 72% of working-age citizens are employed — the seventh-highest rate. By comparison, Italy — one of the poorer-performing countries in these categories — has a working-age employment rate of 57%, and only 54% of its population has at least a high school diploma.

10. Sweden
> Life satisfaction score: 7.3
> Employment rate: 73% (5th highest)
> Self-reported good health: 79% (9th highest)
> Employees working long hours: 1.28% (3rd lowest)
> Disposable income: $26,633 (11th highest)
> Educational attainment: 86% (9th highest)
> Life expectancy: 81.5 years (7th highest)

In the OECD’s latest Better Life Index report, Sweden scores 7.3, the 10th-best score. Sweden has a life expectancy of 81.5 years, which is the seventh highest in the OECD. The country has extremely low pollution levels as well. According to the Better Life Index data, 97% of Swedes are satisfied with the quality of their drinking water — the second most among developed countries. The country also has the lowest levels of air pollution in the OECD. In the country, leisure is a priority for the working population as just 1.28% of Swedish employees work in excess of 50 hours per week. By comparison, 10.86% of U.S. employees work that much each week.

100Feed: How to Safely Photograph Sunday’s Eclipse

On Sunday, May 20, the western half of the United States will be treated to a spectacular annular eclipse as the sun sets in the western sky.
This 4 1/2-minute-long “ring of fire” as the moon blocks the sun will be visible to observers along a narrow track that stretches from Northern California to the Texas Panhandle.

The last time an annular eclipse was widely visible in the United States was May 10, 1994. After Sunday, the next one to be seen in the country won’t occur until Oct. 14, 2023.

If you’re planning to shoot this weekend’s eclipse with a digital camera, particularly a digital single-lens reflex (DSLR) camera, here are a few pointers to increase your chances of success:

1. Use a proper solar filter: Never look at the sun with your naked eyes, or through a telescope, binocular or camera viewfinder without a safe solar filter. Failure to do so can result in serious eye injury or blindness.

Use a No. 14 welder’s glass filter, or purchase special solar filters from companies such as Thousand Oaks, Kendrick Astro Instruments, or Orion Telescopes & Binoculars, and fit them securely in front of your equipment.

2. Use a telescope or telephoto lens with a focal length of 400 millimeters or more: This helps to get detailed, close-up shots of the eclipse. This will give you a reasonably large image of the sun’s disk in the frame.

3. Use a sturdy tripod or mount: Make sure your tripod and head are strong and stable enough to support your camera gear. Keep your setup as portable, light and easy to assemble as possible in case you need to relocate in a hurry to escape clouds.

4. Set the camera to its highest resolution: To record as much detail and color information as possible, use your camera’s highest-quality (least-compressed) JPEG setting or “lossless” (uncompressed) image formats, such as TIFF or RAW.

5. Use a high ISO setting: Set your camera to ISO 400 (or higher) to keep exposures very short and prevent blurring from vibrations.

6. Switch to manual: Set your camera to “manual” (M) so you’ll be able to control its focus as well as exposure and white-balance settings.

7. Focus carefully: Don’t let poor focus ruin your images. If possible, prefocus your camera the night before the eclipse using a bright star.
Otherwise, focus carefully on the sun’s edge (or on sunspots, if some are visible). Place a piece of adhesive tape on your telephoto’s focus ring (or lock the telescope focuser) to keep it from accidentally being moved during the eclipse. Be sure to recheck your focus as the eclipse progresses and refine it if needed.

8. Minimize vibrations: The mirror slap in DSLRs can cause blurred images. If possible, use the camera’s mirror lock-up feature before each shot to keep vibrations to a minimum. You should also operate the shutter with an electronic cable release to eliminate camera shake. Lastly, choose an observing spot that is shielded from the wind.

9. “Bracket” your exposures: It’s a challenge to determine the correct exposure beforehand, so shoot the eclipse at various shutter speeds.
10. Use a fresh battery: DSLRs can easily drain their batteries, especially if you use the LCD screen continuously. Make sure you have a fully charged battery right before the eclipse begins, and have a spare one handy, just in case.

11. Test your imaging setup: Be sure to try out your actual setup before the eclipse. This will reveal any potential problems with focusing and vibrations, as well as internal reflections or vignetting in the optics. Take some test shots of the sun to give you an idea of what exposure to use with your solar filter.

12. Try to shoot the sun in hydrogen-alpha: Unlike “white light,” the plain, visible light from the sun, H-alpha is the red light given off by hydrogen atoms in the sun’s atmosphere. A portable H-alpha telescope offers a wealth of stunning details of the sun at a wavelength of 656.3 nanometers.

13. Process your images: Since the camera’s output is already in digital format, it’s easy to enhance the images’ brightness, contrast, sharpness and color balance using image-editing software such as Adobe Photoshop. You can also “stitch” the frames together to create a movie.
Shooting the Eclipse with Video

As with digital cameras, you need a proper solar filter over your camcorder when recording the sun.

Today’s camcorders have zoom lenses with up to 40x (or more) optical magnification. To videotape the eclipse, simply mount the camcorder on a tripod and zoom in on the filtered sun to the lens’s highest power. (Hand-holding the camcorder can result in shaky footage.) High-end camcorders have manual controls for adjusting the gain, f-stop and shutter speed so you don’t overexpose the sun’s disk.

Again, it is best to test your setup before the eclipse. On the day of the event, be sure to use a fully charged battery and bring a spare one as backup. Take two- to three-second clips every two to five minutes to produce a time-lapse sequence that compresses the eclipse’s hourlong partial phase into just under a minute.

High-end DSLRs are capable of shooting HD video. (Check your camera manual.) In a pinch, you also can use your cell phone camera to shoot video (or still images) through a filtered telescope. Low-cost webcams can also be useful.

Good luck on E-Day!

100Feed Special Report: The Effects of Non-Nurturing

The intention of this essay is to provide evidence as to how the non-nurturing quality of some mothers may have a permanent psychological effect on their children. According to the British Journal of Psychiatry, mothers who were depressed, refused to breast-feed or were absent in their infant’s day-to-day life were 63% more likely to have children with eating disorders, OCD (Obsessive Compulsive Disorder) and borderline personality disorder. A study conducted over one year revealed that two month old infants who had at least one hour of face-to-face play with their mothers everyday were significantly less likely to develop these disorders. Conversely, the same study showed that infants who did not have this interaction with their mothers developed some characteristics of these disorders in the first two months of life. These early signs of psychological disorders (OCD, BPD and over/under-eating) included hostility, loss of sleep, avoidance of eye-to-eye contact or play and refusal to eat. The study indicated that mothers who were sensitive (as opposed to angry or depressed) and engaged in positive face-to-face play had more success in raising a healthy, happy and fast-learning child. Older studies conducted in the early 1970s indicated that these disorders (or lack there of) stayed with and evolved in these children throughout their lives. This study was based on how people perceived their mothers (abusive, absent or kind and nurturing) and what these people thought of themselves (ill-advised, ill-mannered or intelligent and thoughtful). The participants in this study were also asked if they had any personality disorders such as Obsessive Compulsive Disorder or anorexia. The study showed that more than half of these people who described their mothers as abusive or absent thought badly of themselves and also had certain personality disorders or eating disorders. About three-hundred people were tested. However, just because mothers have certain disorders does not mean these disorders will be passed on to their children. Several studies conducted in early 2010 provided evidence that mothers with OCD could have very happy and sophisticated children that did not develop OCD. These mothers engaged in an hour of playtime with their infants everyday in the infants’ first two months of life; out of sixteen children, only one of them developed OCD. So, as you can see, as long as mothers engage in positive activities with their children, there is very little chance of the child developing any personality disorders.

Now we must discuss early childhood. Most parents know that toddlers and young children need the utmost supervision and care. Most children possess the ability to develop their own personal opinions and preferences by the age of seven; signs of the before mentioned disorders in addition to homosexuality and emotional disorders can usually be noticed by this time1. The inventor Nikola Tesla is said to have developed Obsessive Compulsive Disorder at the age of five after the death of his brother, Daniel. This disorder, in addition to hemophobia (fear of blood), arachnophobia (fear of spiders) and mysophobia (fear of dirt), stayed with him from the age of five until his death in 1943. Although it is not a proven fact, it is suspected that Tesla’s parents disowned him at an early age because of his suspected involvement in Daniel’s death. Certain disorders and phobias can be cured but require years, perhaps even decades, of work. It is best to avoid the development of these disorders in the first place by being a forgiving yet disciplinary and accepting parent. We must now discuss the most serious disorder caused, in large part, by emotional and physical abuse in the early stages of life: Borderline Personality Disorder (BPD). There is strong evidence to support a link between distressing childhood experiences, particularly involving caregivers, and this disorder. The types of experiences that may be associated with BPD include, but are not limited to, physical and sexual abuse, early separation from caregivers, emotional or physical neglect, and parental insensitivity. Marsha Linehan, the developer of Dialectical Behavior Therapy for BPD, believes that the disorder is caused by an interaction between biological factors and an “emotionally invalidating” childhood environment (or an environment where the child’s emotional needs are not met). It is important to remember, however, that not everyone who has BPD has had these types of childhood experiences (although a large number have). Furthermore, even if a person does have these types of experiences, it does not mean that they will have BPD. The three main symptoms of Borderline Personality Disorder are impulsivity, emotional instability and inability to maintain healthy relationships. People with BPD also experience the inability to remember and often suffer from autism or Alzheimer’s. BPD also leads to severe weight-gain and (in the most serious cases) seizures. People with BPD are more likely to experience severe depression, apathy and drug addiction.

In 2011, it was announced that 6% of Americans have BPD2. Of this percentage, 6% were upper class, 33% were middle class, 47% were working class and 14% were unemployed or living in poverty. Statistics show that one in ten people with the disease needlessly commit suicide. The best treatment available is to get away from anyone or anything that depresses you, gradually eliminate the symptoms (over-eating, phobias, forgetfulness, impulsivity or OCD) and find things that you enjoy doing. For people with BPD who find it too difficult to eliminate these symptoms, therapy and medications may be utilized. In the next few paragraphs I will explain how to rid yourself of these symptoms; however, the best advice I can give anyone is to treat your children with kindness and prevent these symptoms from affecting your child altogether.

Almost everyone has an irrational fear or two, such as a fear of heights or illness. However, when fears become so severe that they interfere with your normal life they are called phobias. It is important to know that phobias can be managed and cured. Self-help strategies and therapy can help you overcome your anxiety and fears and get on with your life. Common phobias and fears include closed-in places, heights, highway driving, flying insects, snakes, and needles but we can develop phobias about virtually anything else. One of the strangest phobias I have discovered is arachibutryophobia: the fear of peanut butter! Most phobias develop in childhood, as we have seen with the inventor Nikola Tesla, but they can also develop in adults. If you have a phobia, you probably realize that your fear is unreasonable, yet you still can’t control your feelings. Just thinking about the feared object or situation may make you anxious. And when you’re actually exposed to the thing you fear, the terror is automatic and overwhelming. Understanding your phobia is the first step to overcoming it. It’s important to know that phobias are common. Having a phobia doesn’t mean you’re crazy! It also helps to know that phobias are highly treatable. You can overcome your anxiety and fear, no matter how out of control it feels.

The next step is to expose yourself to the object of the phobia as often as possible. Though this may seem impossible at first, this is one of the most effective treatments. Everyone has difficulty remembering things from time to time. We often forget things like where we placed our keys, people’s names, due-dates and birthdays. However, people with BPD often forget more important things such as their own names or where they are. When this happens it is important to seek help or begin working on the problem yourself. Brain foods such as whole grains, garlic, almonds and blueberries often reduce memory loss. Teas made from mint, chamomile or sage often help the mind function better, as well as your heart
and digestive system. I have been told numerous times that word games, number games and card games help cognitive function. Eating these brain foods and engaging in activities that enhance brain function help those who are, at times, forgetful as well as those who suffer from Alzheimer’s.

OCD is a very serious disorder that makes people compulsively do things a certain number of times; this disorder is often accompanied by the fear of numbers, such as the number thirteen (triskaidekaphobia), and ADHD (Attention Deficit Hyperactivity Disorder). People find this begins interfering with their everyday lives when it comes to the point they cannot control their urges in any way. People with OCD may be forced to walk
around the building three times before entering, turn the light switch on and off three times, clean the house three times in one day, etc. In some extreme cases, the victim of OCD believes that something horrible will happen to them unless they submit to these urges. The first step in treating OCD is to realize that nothing bad will happen if the victim does not act compulsively. If you have OCD, try to refrain from these compulsions for one full day. If nothing bad happens, you will realize that this disorder is merely an example of your mind playing tricks on you. Some OCD sufferers find that deep breathing, yoga and “doodling” (drawing nothing in particular – just drawing) helps to reduce their symptoms. Finally, remember to improve your symptoms gradually. Those who try to get rid of their symptoms immediately usually find that their symptoms return within a few days, sometimes even worse than before. For instance, if you hoard pens, try to get rid of one pen each day until your habit is cured. It should be noted that kleptomania, pyromania, trichotillomania, IED (Intermittent Explosive Disorder) and the act of hoarding are all extreme examples of OCD, but can be treated in the same way.

For those of you who are in doubt about whether or not you have BPD, the book “Are You Crazy?” by Andrew N. Williams has one easy quiz that proves the presence or absence of Borderline Personality Disorder. In this quiz there are nine questions; if you answer “yes” to at least five of them, there is a significant chance that you have BPD. I will list a few below:

• Do you tend to have unstable, tense relationships with many ups and downs?
• Do you frantically worry about being abandoned?
• Do you have difficulty deciding who you are and what you believe?
• Do you feel empty inside?
• Do others wonder why you are so angry?
• Under stress, do you feel detached?

All of these questions have to do with the fact that the person with BPD has, at times, felt abandoned, abused and unloved. People with BPD feel uncomfortable in any type of relationship because they feel the relationship will fail regardless of their attempts to foster it. This is accompanied by a fear of abandonment; the person who is suffering with BPD has most likely had experience with abandonment by either a parent or spouse. Those with the disorder often have trouble deciphering whether or not they believe in certain things, such as the existence of God. They are likely to “flip-flop” on certain issues. Accompanying the presence of numerous uncertainties is a feeling of being unfulfilled. This leads to the person with BPD turning to food, drugs, alcohol or other addictions to fill the void. This, however, could easily be treated by filling the void with a productive activity such as exercise, painting or writing. However, because of the constant “questioning of the self”, the person with BPD is likely to have bipolar disorder or IED. They tend to release their inner anger on family members or coworkers. Finally, when depressing situations arise, such as a death or divorce, the person will often feel detached from society. They may feel like the event didn’t happen and that the whole incident was just a dream. Because of this, it is difficult for the person to distinguish fantasy from reality.

Though it may prove difficult to believe, all of these symptoms stem from the first two months of life. In these first couple of months, the baby needs to be nurtured by both mother and father. These first months are critical in ensuring the baby has a healthy and emotionally strong lifestyle. If the baby is left alone in the crib too long, or without food, they will feel a sense of abandonment and being uncared for. Though it cannot speak nor walk, the baby has emotions that need to be tended to. The children of young mothers, those who are too busy to nurture the child or single moms tend to develop BPD because of the absence of the mother or father. After two months, the child further develops his emotions until age seven, when he or she can develop preferences and opinions. By the age of seven the child will have developed such traits as Democratic principles, Republican principles, homosexuality, phobias, an attraction to certain school subjects, favorite types of books, etc. In other words, a person’s personality and interests are almost fully developed by the age of seven. If children are taught to be bullies in the classroom before the age of seven, it is likely that they will bully people for the rest of their lives. This is why every parent and every caregiver should nurture the child and spawn within him (or her) an understanding or right and wrong before the age of seven. These first seven years (the first two months in particular) are the deciding factors for what the child will be like for the rest of his or her life.

If I may, I would like to return to the life of one of my heroes, Tesla. Nikola Tesla was nurtured by both parents in the first few years of his life; it was not until the age of five his parents began mentally abusing him. However, because this lack of forgiveness was instilled in him before the age of seven, he developed a disliking for most people. Although he was likely one of the smartest men the world has ever known, he died alone in a hotel room, penniless. This is not to say he was unsuccessful in life: in the 1890’s he supplied all of New York with wireless lighting and discovered the AC current. His fall in life came when he moved to America and was forced to compete with Thomas Edison. Edison had a completely different childhood; his mother nurtured him and home schooled him to ensure he had the proper education. He died a rich man with a loving family. Do you see the difference in these stories? Edison had a nurturing mother who helped him throughout his childhood. Tesla’s parents blamed him for the death of his brother and therefore left him to take care of himself. Tesla is never mentioned because he died a poor man who hoarded pigeons; Edison, however, became rich and famous. Could this all be the result of the amount of nurturing received as children? If Tesla had been part of a loving and forgiving family, would he receive just as much admiration today as Thomas Edison, the man who ensured he died penniless?

This is the question I am asking you to answer: do those first seven years of life pave the way for either a miserable or tremendous life? Regardless of whether the answer is “yes” or “no”, Tesla suffered from BPD and Edison did not. No matter who you are or what you have done, or for that matter, who your children are and what they have done, a child needs to be taught right from wrong but also needs to be loved and nurtured early in life. They did not ask to be born; it is the parent who brought them into this world. Therefore it is up to the parent to ensure the child gets all the love and care he or she needs. That is the difference between a child being successful, kind and happy in life or having BPD. It is the difference between them becoming an Edison or a Tesla.

100Feed: Diamond Pet Food Recalled After Salmonella Outbreak

The Centers for Disease Control and Prevention says it’s looking into a salmonella outbreak in humans that may trace back to Diamond Pet Foods’ dog food. The affected food was manufactured in South Carolina, but the illness has sickened 14 people across nine states overall. CDC investigators believe it’s possible that those who have fallen ill with the rare strain of salmonella got sick via contact with dogs who had eaten the tainted food.

The recall has expanded since April, when Diamond, whose website touts its products as “holistic” and “all-natural,” and gives pride of place to its purified-water cooking process, pulled just three brands. Now, as a precaution, the company has broadened the recall to nine brands, thanks to information gleaned from those sickened; seven of 10 of those stricken had had contact with a dog in the week prior, and five of the sick people remembered the type of dog food they’d had contact with as well.

The nine states with reported cases are Alabama, Connecticut, Michigan, Missouri, New Jersey, North Carolina, Ohio, Pennsylvania, and Virginia. However, the food is distributed in as many as 16 states and in Canada, which is also subject to the recall.

How did the salmonella jump from dog-food bowls to the people who came down with the strain? The CDC is still tracking the outbreak, but said there could be a handful of explanations: people touching the dog food, then their own food; contact with bowls or utensils used to serve the dog food that were not cleaned properly afterwards.

How to prevent it in your home? Washing your hands frequently and thoroughly with hot soapy water is the best way to fend off any illness. Also wash your hands before and after contact with pet food, including treats; after petting or handling pets (and especially their poop); before preparing your own meals, and before eating them. Children are less able to fight off food-borne illness, so don’t let them near the pet food bowls, and keep an eye on those photogenic dog kisses, which could spread disease as well.

In this case, the easiest preventive measure you can take is checking your pantry for suspect kibble, getting rid of any recalled brands immediately, then cleaning the surfaces and storage containers it had contact with.

This isn’t the first time kibble has caused an extended salmonella outbreak among humans. The years 2006 and 2007 saw salmonella passed around 70 people in 19 states due to contaminated kibble. If you think you have salmonella (whose symptoms often resemble a garden-variety stomach bug: fever, nausea and vomiting, diarrhea, GI pain), call your doctor promptly. The symptoms look pretty similar in pets, so if you think your dog or cat is affected, contact your veterinarian.

100Feed: KFC ordered to pay $8.3 Million to Australian Girl from Yahoo! News

Fast food giant Kentucky Fried Chicken has been ordered to pay Aus$8 million (US$8.3 million) to an Australian girl who suffered severe brain damage and was paralysed after eating a Twister wrap.

Monika Samaan was seven when she suffered salmonella encephalopathy — a brain injury linked to food poisoning that also left her with a blood infection and septic shock — in October 2005. Several other family members also fell ill and they claimed Samaan’s injuries, which include severe cognitive, motor and speech impairment and spastic quadriplegia, were caused by a chicken Twister wrap from a Sydney KFC outlet.

The New South Wales Supreme Court ruled in the family’s favour a week ago and on Friday ordered KFC to pay the girl Aus$8 million in damages plus legal costs.

In a statement, the family’s lawyer George Vlahakis said they were relieved the battle was over.
“Monika’s severe brain damage and severe disability has already exhausted the very limited resources of the family,” he said.
“Monika is now a big girl and they are finding it increasingly difficult to lift her and to look after her basic needs as well as look after Monika’s younger siblings. The compensation ordered is very much needed. KFC have to date been determined that Monika does not receive a cent.”
Last week KFC indicated it will appeal the decision but is yet to do so. During the trial, Justice Stephen Rothman said the chicken became contaminated “because of the failure of one or more employees of KFC” to follow proper preparation rules, which he described as “negligent”.

100Feed Special Report: The Feedback Loop by Samantha R. Selman

In the July, 2011 issue of WIRED magazine, executive editor Thomas Goetz presents us with the recent
technology that has “turned an age-old concept into a new strategy for changing human behavior”. This
concept is the feedback loop. It has been used not only in curing drug addicts and alcoholics of their
addictions, but also in house-breaking pets and improving the driving habits of civilians. In 2003, Garden
Grove, California decided to put this strategy to good use. This small community in Orange County had a
substantial problem with people disobeying speed limits in school zones. Instead of police giving out tickets
every time the speed limit was broken, they put up new signs that displayed both the speed limit and the
drivers’ current speed. These were the first steps in fixing the problem: providing the drivers with evidence
of their bad behavior and also giving them examples of good behavior (i.e. obeying the speed limit). The
drivers were then presented with a choice – pay attention to the speed limit or keep up your bad behavior
(and eventually be faced with a ticket). The study shows that drivers reduced their driving speed, on
average, about 10% and that this effect lasted for miles.

This same process can be seen with people trying to lose weight; they step on the scale and come to the
realization that their weight has gotten out of hand. So, they stop eating potato chips, fast food, fried foods,
etc. and begin eating healthier. They start exercising. And eventually they lose weight. Conversely, if they
fail to change their eating and exercising habits, they may be faced with serious health problems (diabetes,
sleep apnea, indigestion and other, more serious problems). Once again, the person is presented with
evidence of bad behavior, examples of good behavior, the consequences (good and bad) and finally, they
take action.

Yet another example is the research done by Georgia Tech graduate student Shwetak Patel in 2006. He
wanted to know how technology could be utilized in providing remote care for the elderly. Cameras were
“impractical and expensive”, he said. He wanted something that was cheaper and more effective while
providing the same information. In 2010, the consumer electronics company Belkin released the Conserve
Insight, which proved to be the answer to Patel’s prayers. The insight measures the power consumed by
certain appliances at any given moment. It translates this into amount of money spent to power these
appliances and the amount of carbon being emitted. Patel believed this information could be used to
monitor the elderly without the use of cameras. For example, a light being turned on indicates someone
moving from room to room. A blender being left on may indicate dementia – or perhaps the possibility that
someone had fallen. Many people detested the monitoring of their actions, but agreed that the use of this
device could be no worse than a camera and that it definitely had the potential to save someone’s life.

A decade ago, inventor David Rose started the company Vitality. This company’s most famous product
is the GlowCap, which works to ensure patients take their prescription medications. It is connected to a
database that lists the dosage directions; for example, you are supposed to take a certain medication twice
daily, at eight in the morning and eight at night. If you have not opened the pill bottle by eight in the
morning, it begins to glow. A few minutes later it begins to pulse. After that it starts to play a melody,
something like the ring of a telephone. If more time elapses, the patient is sent a text message telling them
to take their medication. More than 80% of the patients that used GlowCap remembered to take their
medication every day. Before the invention of GlowCap, noncompliance with prescription directions led to
125,000 unnecessary deaths from cardiovascular disease alone and added $100 billion to US healthcare
costs annually. After the invention of GlowCap, these statistics dropped by an amazing 10%. Just think of
how many lives (and for that matter, how much money) this tiny invention saved. And why is it so
successful? Because it uses the all-important feedback loop strategy. It provides you with a simple choice:
take your medications or this GlowCap is going to annoy you until you do.

Before I end this post, I must ask this question: how is the feedback loop strategy so successful in
making people change their habits? It’s simple really; feedback loops provide us with the ability to improve.
As humans, we are always trying to find ways to improve ourselves either physically or mentally. Not only
this, but feedback loops are the way we learn! Consider a child learning basic algebra. I remember trying to
learn about fractions at the age of seven. To me it was Greek. It took my father putting me through hundreds
of algebraic exercises and having me repeat definitions repeatedly until I realized how simple it was. To go
a bit further – feedback loops are the way we survive. Consider evolution: in evolution, organisms are faced
with the most difficult dilemma of all: adapt or die. Naturally, they adapt. If the main source of food for an
animal is depleted, they have the option to migrate or starve. So they migrate. And that is the feedback loop:
it controls every aspect of our lives, from safer driving habits to taking our medications and adapting to
changes in food supply. That is just how powerful the feedback loop is.

100Feed: 100 Best Health Foods

Brain Food

1. Shellfish: Shellfish contains Vitamin B12, iron, magnesium and potassium which are great for brain function.
2. Low-fat foods: Psychology Today reports that a diet rich in saturated fatty foods can lead to depression and cancer.
3. Salmon: Salmon is full of omega-3 fatty acids, which are good for the heart and brain.
4. Canola oil: Cook with canola oil instead of corn and sunflower oils to up your intake of omega-3s.
5. Avocado: Avocado is full of the good kinds of fatty acids, and it’s also supposed to be good for your hair and nails.
6. Good carbohydrates: To keep your glucose levels at the right level, eat vitamin-rich, whole grain cereals, toast and crackers when your energy is low.
7. Eggs: Eggs contain choline, a type of B vitamin that is good for memory and stress management.
8. Almonds: Almonds are often touted as a good brain food, giving you lots of energy. They also contain choline.
9. Fruits and vegetables: Fruits and vegetables have many great health benefits, and the brain especially loves green, leafy veggies.
10. Lean beef: Lean beef and beef liver also contain choline.

Bone Health

1. Fortified milk: Make sure the milk you’re drinking is fortified with Vitamin D.
2. Kale: Kale is rich in Vitamin K and contains calcium.
3. Cottage cheese: Cottage cheese is estimated to have between 318 and 156 mg of calcium.
4. Fortified orange juice: Fortified oj is also a great source of Vitamin D.
5. Cabbage: Cabbage raises estrogen levels, which is good for aging women.
6. Calcium-fortified cereal: WebMD suggests having 1 cup of calcium-fortified cereal for a bone-healthy breakfast.
7. Calcium-fortified soy milk: If you’re lactose intolerant, try soy milk, which contains between 80 and 500 mg of calcium if it’s fortified.
8. Collards: Just 1/2 a cup of collards contains about 20% of your recommended daily value of calcium.
9. Dandelion: Add dandelion to your recipes to get heaping doses of boron and a good share of calcium.
10. Yogurt: One cup of yogurt contains between 300 and 400 mg of calcium.

Dental Health

1. Raisins: ScienceDaily reports that the “compounds found in raisins fight bacteria in the mouth that cause cavities and gum disease.”
2. Water: Water is essential to good oral health.
3. Raw broccoli: Raw broccoli is rich in magnesium, which teeth love.
4. Cooked spinach: Cooked spinach is another good source of magnesium.

Avoiding Empty Calories

1. Peanut butter: In moderation, peanut butter is a good snack because it lower cholesterol and your risk for cardiovascular disease. Peanut butter also keeps you full longer, so you won’t keep reaching for more snacks.
2. Dark chocolate: “Dark chocolate is healthy chocolate,” according to WebMD, and in small servings, it’s a great alternative to heavier desserts.
3. Milk: Milk has calcium and Vitamin D, and it’s also good for weight loss.
4. Nuts: Unsalted nuts are a great snack, and even though they may have a higher calorie content than a few potato chips, they’ll keep you full longer and will give you much needed nutrients.
5. Banana: Eat a banana for a snack or for dessert instead of a piece of cake that’s packed with nothing but sugar and has no nutrients. Bananas are also softer fruits, which can be ideal for some people with dentures or weaker teeth.
6. Fiber-rich foods: Foods with a lot of fiber will keep you fuller longer and are better for your digestion.

Antioxidants

1. Carrots: Carrots are rich in beta-carotene, which is an antioxidant. Steam carrots if raw ones are too crunchy.
2. Spinach: Raw and cooked spinach are both good sources of lutein.
3. Sweet potatoes: Sweet potatoes are soft and have lots of beta-carotene and Vitamin A. Be careful of extra sugary yams, however.
4. Tomatoes: Eat tomatoes to get the antioxidant lycopene.
5. Blueberries: Blueberries are considered good brain food and are rich in antioxidants.

Low-Sugar

1. Diet, caffeine-free soda: If you’re a soda-oholic, try a diet, caffeine-free version. Water is best, though.
2. Whole grain breads: Multigrain, whole grain and mixed grain breads have a lower glycemic index than most other breads.
3. Apples: If your teeth are strong enough, cut up some apple, which has a lower glycemic index than oranges, peaches and bananas.
4. Low-fat yogurt: Instead of ice cream, have some low-fat yogurt for a snack, which has a glycemic index of 33.
5. Vegetables: Snack on fresh veggies for sugar-free and low-sugar snacks.

Digestion and More

1. Red beets: Red beets are said to help constipation symptoms.
2. Non-greasy foods: Greasy foods are harder to digest and can give more sensitive tracts heartburn and discomfort.
3. Cranberry juice: Drink 100% cranberry juice (not cranberry juice concentrate) to ward off urinary tract infections.
4. Cod liver oil: Rich in Vitamin A and Vitamin D, cod liver oil is also good for the digestive tract.
5. Green tea: Some believe that green tea helps ease Inflammatory Bowel Disease, and it’s also good for the heart.
6. Raw foods: Raw and unprocessed foods are best for warding off colon cancer.
7. Barley: Soluble fiber, which does not create excess gas, is found in barley.
8. Prunes: Prunes are an excellent source of dietary fiber, which helps digestion and bowel movements.
9. Oat bran: Oat bran is another source of soluble fiber.
10. Turnips: Include turnips in your meals to get even more dietary fiber.

Low-Salt

1. Lima beans: A 3.5 oz. serving of canned lima benas only have 1 mg of sodium.
2. Brussel sprouts: Enjoy brussel sprouts at just 10 mg of sodium per 3.5 oz. serving.
3. Fresh coconut: Fresh coconut has a moderate amount of salt but is a good snack alternative to chips.
4. Blackberries: Blackberries just have 1 mg of sodium per 3.5 oz. serving.
5. Roast beef: Roast beef without extra sauces only has 60 mg of salt per 3.5 oz. serving.
6. White bean and roasted bell pepper hummus: This low sodium recipe is recommended by the American Heart Association.
7. Colorful Tuna Pasta Salad: This entire meal has 320 mg of sodium per 1 1/2 cup serving.
8. Okra and Tomatoes: This hot veggie dish is still low sodium.
9. Apple sauce: If sodium is a major issue for you, make or buy a low-sodium apple sauce to snack on.
10. Herring: Herring can be a low-sodium dinner alternative.

Whole Grains

1. Whole grain cereal: Whole grain cereal is an easy breakfast or snack option that provides lots of fiber and vitamins.
2. Whole wheat pasta: Your body can break down whole wheat pasta better than white pasta.
3. Whole grain sandwich bread: Whole grain bread is not made up of refined carbohydrates, which are harder to digest and pack on pounds.
4. Whole wheat tortillas: Whole wheat tortillas are better for you than flour or fried versions.
5. Whole wheat flour: Look for whole wheat flour when comparing nutrition labels.
6. Whole grain or wheat English muffins: You don’t have to give up your English muffins if you’re afraid of starches and refined sugar and carbohydrates. Just pick a whole grain or whole wheat version instead.
7. Bulgur: Bulgur is a cracked wheat ingredient that satisfies a whole grains servings requirement.
8. Brown rice: Brown rice is good for you and will keep you full longer, so you’re getting the most out of your calorie intake.
9. Quinoa: If you’re tired of rice, make quinoa for another whole grain side dish.
10. Bran: Bran cereals or granola bars are good for digestion and for keeping you full.

Fruits and Veggies
At all ages, raw fruits and vegetables or lightly steamed vegetables are the best choice for getting the most vitamins and minerals per bite. Read below for some of our suggestions.

1. Kiwi: Kiwi is one of the few fruits that contains riboflavin, which helps release energy from carbs.
2. Peas: Peas are another food that can help your body get energy from carbohydrates more easily. Raw peas work well in salads.
3. Mushrooms: Mushrooms are an excellent low-calorie food that have more potassium than oranges, can lower blood pressure and may decrease tumor size.
4. Asparagus: Asparagus is a great source of Vitamin A, which helps cell reproduction and is good for the immune system.
5. Corn: Cook with fresh corn to get enough Vitamin B3, or niacin, which is good for the digestive system.
6. Cauliflower: Eat cauliflower for a faster metabolism, which slows as you get older.
7. Watermelon: Watermelon has a lot of sugar, but it’s low in calories and contains B6, B3, B1, and Vitamin A. Enjoy in small samples.
8. Summer squash: Summer squash is easy to prepare and works well with all kinds of dishes. It’s also a good source of niacin.
9. Strawberries: Strawberries have antioxidant benefits and Vitamin C.
10. Cucumber: Add cucumber to your salads for an extra dose of Vitamin C.
11. Peppers: Peppers are another easy and versatile vegetable, and they are an excellent source of Vitamin A, beta-carotene and Vitamin C. They also contain potassium and iron.
12. Artichokes: Artichokes are another source of niacin.
13. Red cabbage: Good for stews and soups, red cabbage contains iron, Vitamin A and lots of Vitamin C.
14. Brown onion: Add brown onion to your meals for a good source of Vitamins B1, B6 and C.
15. Leeks: Eat leeks to get a good serving of folate.

Vitamins, high-nutrient foods

1. Calcium: Healthlink, The Medical College of Wisconsin reports that seniors need between 1200 and 1400 mg of calcium daily.
2. Vitamin D: Seniors need 600 international units of Vitamin D, according to Healthlink.
3. Antioxidant vitamins: If you don’t get enough of the right vegetables and fruits that have antioxidants, take a supplement.
4. Fiber: Fiber helps digestion and prevents diverticulosis.
5. Vitamin C: Vitamin C supplements are easy to find and can help boost your immune system.
6. B12: If your breakfast cereal and milk is not fortified with B12, take a supplement.
7. Vitamin K: Vitamin K helps prevent blood clotting and keeps bones strong, and it may even help prevent Alzheimer’s.
8. Zinc: Zinc is considered to be an antioxidant but isn’t found in large amounts in enough foods.
9. Bioflavonoids: Give your immune system more power by taking a bioflavonoid supplement.
10. Folate: Harvard School of Public Health reports that folate may prevent some types of cancer and heart disease.

Eyesight

1. Garlic: Garlic contains a lot of sulfur, which produces a kind of antioxidant for the eye called glutathione.
2. Lutein: Foods with lutein, like kale and spinach, are good for eyesight.
3. Onions: Onions are also rich in glutathione.
4. Low sugar foods: The American Journal of Clinical Nutrition found that high sugar diets and foods might make AMD, or age-related macular degeneration, worse.
5. Fish Oil: Fish oil found in mackerel, salmon, flax seed and walnuts, help preserve eyesight.