* make sure you jot this down

*NOTE IT PAYS TO BE HEALTHYSTART EARLY, EAT HEALTHYPET ROCKSPET PALS

17 Start early, eat right

The best way to stay

well is to eat healthy. Dr.

Andrew Larson, M.D.

tells us what foods to

avoid and the best foods

to snack on. As it turns

out, treating day-to-day

ailments is easier than

you think

HEALTH

DEPARTMENTS

13 It pays to be well

46 million Americans

aged 19-29 are withouth

healthcare. See what

Wilcox has to say about

our behavior.

24 fitness guide

19 The 10 Spot: healthy trends + tips 35 meal makeover

36 mind over matter

Sick of the plain ol’ turkey and cheese? Liven up your lunch

Sweet Dreams: Take a peek at our five-step action plan for a better nights sleep.

Bicycles built for you!

Make your healthy journey worth wile and fun! Check out these hot items on the market

Recipes

Power up your

breakfast. Meals

and snacks to go!

INSIDE THIS ISSUE

40 Pet pals

Thinking about getting a

pet for your small space?

The ten best dogs for

apartment life and the

ones to avoid.

SPACE 30 PET rocks

We Americans have never

met a single-serve package

we didn’t like. Read on

to find out how you can

reuse some of the 50 billion

bottles of water we drain

each year.

48 home fixes

50 listing your pros and cons

55 skill set

38 take action

Smart tips for your everyday lives.

Brita filter vs. Tap water. Which is a better fit for you?

Fix that hole in the wall. Ways to get around those unfor-tunate happenings

Take the Filter For Good Pledge to help reduce water bottle waste. In the spotlight, Britta Riley and Rebecca Bray show us how they recycle water bottles.

13* NOTE

14* NOTE

Darren Willcox is the executive director of the Coalition to Advance Healthcare Reform. He thinks we should base health-insurance premiums on the user behavior

I T PAYS TO BE WELL

AT THE CORE of our nation’s health care crisis is the rapid growth in costs. At the core of any solution, then, is reducing those costs so that the forty-

six million Americans without insurance today have access to affordable coverage.

SO WHAT DRIVES up the cost of health care? Research shows that fifty to seventy percent of all health care costs are caused by behavior and by chronic diseases like diabetes, hypertension, and heart conditions. By simply lowering obesity rates, for example, we could avoid $60 billion in annual medical costs and gain back $254 billion in productivity.

MORE THAN HALF of all Americans suffer from one or more chronic conditions that are closely tied to behavior. Prevention and wellness programs, meanwhile, give people incentives to improve their hab-its and their health. Whether it’s installing an exercise facility at an office, providing financial rewards for smoking cessation efforts, or developing a product to help patients better manage their care, there are countless creative pro-grams that can be designed. Many businesses across the country have started such efforts, and the result is lower costs and better health. We need to ensure that this concept becomes apart of any reform plan on the national level.

WHY SHOULD WE CARE? Adults ages 19 to 29 are the fastest growing age group among people who lack health insurance in the United States. In fact, 14 million young adults are without health care. A recent GAO report estimates that 20% of college students are uninsured. Therefore, it is important that the context of the college health setting is also considered as policymakers deliberate on the many complex issues involved in reforming our national health care system.

THE UNITED STATES SPENDS

ON HEALTHCARE ANNUALLY

15* NOTE

$169.3 BILLION NURSING HOMES

$258.8 BILLION MEDICAL PRODUCTS AND DRUGS

$611.6 BILLION HOSPITAL

$621.7 BILLION CLINICAL SERVICES

$338.6 BILLION OTHER

PERCENTAGE BREAKDOWN BY SOURCE OF FUNDS:COST OF BREAKDOWN BY TYPE OF EXPENDITURE

36% PRIVATE HEALTH INSURANCE

35% FEDERAL GOVERNMENT

15% OUT OF POCKET PAYMENTS

11% STATE & LOCAL GOVERNMENT

4% OTHER PRIVATE FUNDS

16* NOTE

A 1.3-ounce bag of Glenny’s Soy Crisps.

THE TEN SPOT SNACKS

They’re under 200 calories, healthy, satisfying, and pro-approved―what’s not to love?

3

Van’s All-Natural Multigrain Waffle with fruit

preserves (or

2

Handful of almonds mixed with dried tart cherries or

blueberries.

1

Energy bar containing at least four grams of

protein

5

Three cups of air-popped popcorn sprinkled with dark

chocolate

4

19* NOTE

One whole-wheat Eng-lish muffin with peanut butter.

Hard-boiled egg with freshly ground black pep-

per.

6

9

Two slices of low-sodium deli turkey and a hand-ful of grapes.

Apple slices dipped in a tablespoon of almond butter.

8

10

Rye melba toast with low-fat cream cheese and

dried cran-

7

20* NOTE

BREAKFASTThe most important meal of the day: 9 quick and easy meals

To keep your energy up, improve

your mood and rev up your me-

tabolism, eat protein for breakfast,

says MARK WILLIAMS, M.D.,

author of Ultra-Metabolism.

“Most people start off in a way that

sets them up for disater. When you

eat only carbs, you don’t have the

amino acids needed to feel focused,

BREAKFASTThe most important meal of the day: 9 quick and easy meals

alert and happy. You don’t have

the ability to modulate your blood

sugar. Appetite increases, and you

find yourself seeking out more

sugar and coffee.” Skip the cereal

and instead serve up some eggs,

whole-grain toast with nut butter,

scrambled tofu, lean meat or fish,

or a protein shake.

Recipes

Nutty Breakfast Parfai Makes 6 servings

MIX OATS AND WALNUTS in 13 x 9

x 2-inch (33 x 23 x 5 cm) baking

pan. Combine 1/4 cup (50 mL)

of the maple syrup and butter in

small heavy saucepan. Bring to

boil. Pour maple syrup mixture

over oat mixture; stir to blend

well. Bake 10 minutes at 375°F

(190°C) oven, stirring occasionally.

Bake until mixture is golden

and crisp, stirring occasionally,

about 8 minutes longer. Cool

granola completely in pan. (Can

be prepared one week ahead.

Store in airtight container at

room temperature.)

GENTLY TOSS STRAWBERRIES,

peaches, blueberries, kiwifruit and

remaining maple syrup in large

bowl to blend. Divide half of the

fruit mixture among 6 parfait or

wine glasses. Sprinkle each parfait

with half the granola mixture,

dividing equally. Top each with

half of the yogourt. Repeat layers.

Serve immediately.

.

NUTRIENTS PER SERVING

10.4 g protein, 9.8 g fat,

56 g carbohydrates, 2.1

mg iron, 193 mg calcium,

80 mg sodium, 6.7 g fibre,

338 calories. Excellent

source of vitamin C, folacin,

magnesium and zinc.

Ingrediets

1-1/2 cups old-fashioned rolled oats

1/2 cup walnuts, coarsely chopped

1/3 cup pure maple syrup, divided

2 tsp butter

2 cups sliced hulled strawberries

2 cups thinly sliced, peeled peaches

1 cup blueberries

1 cup cubed peeled kiwifruit

2 cups non-fat plain yogurt

Plain Doughnut With Chocolate Milk

A plain cake-style doughnut

is usually a better choice than

a bakery muffin. At Dunkin’

Donuts, for instance, an old-

fashioned doughnut has 280

calories, while a corn muffin

has 510 calories. Add fiber

by eating ¼ cup of almonds

or dried fruit. Instead of

coffee, try 8 ounces of low-fat

chocolate milk.

Strawberry Shake

In a cocktail shaker, com-

bine a packet of vanilla or

strawberry instant-breakfast

powder (look for the no-

sugar-added kind, such as

Carnation) and 1 cup of low-

fat strawberry cow’s milk or

soy milk. (You can also mix

this the night before.) If

you have time, use a blender

to add strawberries or a

frozen banana, for extra fiber,

and a scoop of protein pow-

der, such as GeniSoy Natural.

BREAKFAST

Morning Pizza

You could have a slice of last

night’s pizza. Or you could

try a more sophisticated spin:

Take a slice of crusty bread,

spread it with 3 tablespoons

of low-fat ricotta, and add

tomatoes. Finish with a dri-

zzle of olive oil (about one

teaspoon) and a little salt and

pepper. Broiling is optional.

Peanut Butter Waffle

Instead of dousing a whole-

grain or bran toaster waffle

in syrup, cut the sugar and

boost the protein and fiber

by spreading it with 2 tbsp

tablespoons of peanut butter.

You can also sprinkle on 1

tablespoon of raisins, sesame

seeds, or extra peanuts for

even more fiber, which helps

deliver the meal’s nutrients

slowly and steadily.

Recipes

BREAKFAST

Egg McMuffin

Yes, you read that right.

If you must eat fast food

in the morning, get an Egg

McMuffin at McDonald’s.

At 300 calories, it’s not an

outrageous meal. Plus it

has a good amount of lean

protein from the egg and

he Canadian bacon. To trim

empty calories, remove the

top half of the muffin. For

additional fiber, add a

fresh orange.

Cereal “Sundae”

A bowl of fiber-rich bran

flakes (about 1½ cups)

with 8 ounces of low-fat

milk is nearly the perfect

breakfast. Make it portable

by replacing the milk with

lemon or vanilla yogurt and

mixing it in a to-go con-

tainer. Increase the fiber

and vitamins by adding ¼

cup of nuts or fresh or dried

fruit, such as chopped

pecans or blueberries.

Huevos Rancheros

One of the most portable

proteins is a hard-cooked

egg, but it has no fiber or

carbohydrates. So slice it,

then roll it in an 8-inch

whole-wheat tortilla with a

piece of Canadian bacon

or lean ham and, if you like,

a ½-ounce slice of cheese.

Add a tablespoon of salsa

for a shot of flavor and a

smidgen of vitamin C.

Recipes

Energy Bars

To substitute for a meal, an

energy bar should have at

least 3 to 5 grams of fiber

and 10 grams of protein.

Odwalla, Kashi GoLean, and

TruSoy are all good options.

Because cereal bars rarely

have more than 2 grams of

protein, you might be better

off adding a stick of Go-

Gurt! and a sleeve of peanuts.

PET ROCKSWe Americans have

never met a single-

serve package we

didn’t like. Read

on to find out how

you can reuse some

of the 50 billion bot-

tles of water we

drain each year.

30* NOTE

608.6 gl

506.4 gl+20.2%

1 NESTLE PURE L I FE

541.1 gl

613.1 gl

-11.7%

2 AQUAF IN

A

THE PUBLIC’S GROWING HABIT of drinking water for health reasons is impressive. Figures purporting to show the fate of the ubiquitous plastic bottles holding that water are not.

Recycling is the word of our time, but the follow-through with these plastic bottles is a different matter. Too few find their way into recycling, according to figures compiled by organizations dedicated to raising public awareness about the problem.

Eight out of 10 plastic water bottles used in the United States become garbage or end up in a landfill, according to the Container Recycling Institute (CRI), a Washington-based nonprofit. More than 50 billion beverage cans and bottles have been landfilled, littered

and incinerated in the country so far this year, the organization says on its Web site.

Groups such as CRI are behind moves in various states to legislate deposit fees, called bottle bills, on beverages sold in recyclable bottles. The idea behind such bills is to make it easier to capture beverage bottles and cans for recycling because the money provides an incentive for users to return them to the source, usually a retail store.

Other groups, such as the originators of a Refill Not Landfill campaign aimed at reducing disposable water-bottle waste, are the manufacturers of more solid, reusable beverage containers.

5

10

0

1

6

2

7

3

8

4

9

mil l ions of gal lons

2008

2007

326.9 gl330.0 gl

540.6 gl563.4 gl

-4.0%

3 DASAN I

448.9 gl440.1 gl

2.0%

4 POLAND SPR IN

GS

-0.9%

5 ALP IN

E SPR INGS

The waste problem is increasingly a hazard not only in this country, but worldwide, these groups say. Advocacy groups say people who claim the superiority of bottled water over free, old-fashioned tap water need to rethink their priorities on environmental grounds alone. Private and taxpayer-supported public recycling programs are not as numerous as the count of bottles of water for sale, leaving unanswered the question of where all those plastic empties end up. Not everyone bothers to recycle every bottle he or she buys. Rules about what can be recycled often are not clear or not spelled out in appropriate settings. The matter is further complicated by assertions that certain plastics sold as water carriers -- even plastics used in more resilient, longer-lasting containers -- may cause harm. Some scientists have warned that these plastics can leak toxins into the water, and they, there-

fore, urge the public to be more savvy about the kind of containers they choose for carrying water and other liquids.

Overall, it’s agreed that plastic bottles are far less of an environmental menace than plastic bags, at least from the point of view of litter. The most popular commercial brands of water are bottled in containers made from polyethylene terephthalate (PET) and are recyclable, as are the ubiquitous bags, according to Robert Krebs, director of communications for the plastics division of the American Chemistry Council. He maintains that bags and food-service containers aren’t collected by many municipal authorities be-cause they may contain food residue that attracts rats.

31* NOTE

5 0 , 0 0 0 , 0 0 0 , 0 0 0EIGHT OUT OF 10

plastic water bottles

used in the United

States become gar-

bage or end up in a

landfill, according to

the Container Recy-

cling Institute (CRI),

a Washington-based

nonprofit. More than

50 billion beverage

cans and bottles

have been landfilled,

littered and inciner-

ated in the country

so far this year, the

organization says on

its Web site.

32* NOTE

5 0 , 0 0 0 , 0 0 0 , 0 0 0

33* NOTE

EVEN IF EVERY BOTTLE WERE RECYCLED, the very exis-tence of plastic bottles raises another issue. Namely, the amount of oil needed to make those bottles equals about 15 million barrels a year, or enough to fuel 100,000 cars for a year, according to the Earth Policy Institute, another Washington-based nonprofit. (Mr. Krebs argues that such a statistic is misleading on grounds that seventy percent of plastics come from natural gas, not from oil.)

Grocery stores and bottlers in the business of selling bottled water object to much of the bottle bill legislation, notes Betty McLaughlin, CRI’s executive director. On a more positive slant, she finds the public more attuned to recycling and ready to dis-courage littering by sometimes asking even strangers to pick up after themselves.

When it comes to substitutes for plastic bottles, Ms. McLaughlin favors glass, which, of course, isn’t nearly as convenient or portable -- two reasons why sales of water in plastic bottles have surged.

Other choices include stainless steel and aluminum bottles, against which scientists have no objections, says Pete Myers, a co-author of “Our Stolen Future” and founder of the nonprofit Environmental Health Sciences in Charlottesville. When necessary, he reuses a PET plastic water bottle several times without worry-ing about the bacteria count on an unsterilized bottle.

His main worry about the battle of the bottles, he says, is the composition of a polycarbonate plastic,

“the one found in some of the popular rigid sports bottles.” Chemists, he says, have reported that its molecular makeup allows for a dioxin to leach into any liquid it holds. He uses a stainless steel canister from Klean Kanteen as well as a Nalgene product made from polypropylene.

The bulk of Klean Kanteen customers “are those with concern about the environment,” reports

Jeff Cresswell, operations manager of the Chico, Ca-lif., firm.“Business is growing exponentially,” he says.The company claims to be the first to push the idea of stainless steel, which he calls “a proven product that is tested to be inert, toxin free and easy to clean.” Plus, he adds, “it is 100 percent recyclable if you ever need to do that. But if you buy one of our bottles, you probably lose it before you have to recycle.”

Founded three years ago, the company began in res-ponse to research indicating that certain plastics could leach harmful chemicals and cause a potential health hazard. It also saw its mission as helping curb the ever- growing demand and consumption of bottled water, the statistics for which, he says, “are ridiculous.”

Stainless steel and aluminum containers are found far more commonly in Europe, says Eric Hansen, senior marketing manager for Nalgene Outdoor Products of Rochester, N.Y., which originated the Refill Not Landfill campaign.

“Over here, we resist the cold metal as something we are not used to,” he says. The company, which is part of Thermo Fisher Scientific, originally intended the campaign to correspond with National Drinking Water Week earlier this month. The plan was to invite people to take an online pledge not to drink bottled water for a period of time and help save on waste. Proceeds from the sale of a commemorative Nalgene bottle went to a nonprofit called Native Energy, which helps build American Indian, farmer-owned communi-ty-based renewable energy projects.

Promotion materials state that “on average, one person uses 166 disposable plastic water bottles a year,” a figure derived, Mr. Hansen says, from Beverage Marketing Corp. statistics.“The tricky part for all of us is to combat this throwaway mentality and not care what happens. Once you change behav-ior, it is no big deal,” he asserts.“It has been used for five decades, and studies show no negative effects,” Mr. Hansen says.

PET ROCKS

34* NOTE

+0.3%5213.0 gl

5229.9 gl

All U.S. PET water brands

MILLION BOTTLES S O L D P E R Y E A R

41,771.635

* NOTE

FACTS In the United States in 2006, bottled water consumption reached a record 8.3 billion gallons, 185 million gallons of which was im-ported. The total amount spent on bottled water was over $11 billion. Beverage Marketing Corp.

In contrast to tap water, which is distributed through an energy- efficient infrastructure, transporting bottled water long distances involves burning massive quantities of fossil fuels. Nearly a quarter of all bottled water crosses national borders to reach consumers, transported by boat, train, and truck. Earth Policy Institute

It costs more money to drink bottled water than to put gas in your car--up to five time more --due mainly to its packaging and transportation. Earth Policy Institute

Bottled water companies do not have to release their water-testing results to the public, whereas municipalities do. Natural Resources

Defense Council

LINKS

Container Recycling Institute

Earth Policy Institute

National Resources Defense Council

U.S. Environmental Protection Agency

Bottled Water Blues

www.drinktap.org

TAKE ACTION REDUCE

WHAT CAN YOU DO? To help reduce the amount of waste disposable water bottles contribute to landfills each year, take the Filter For Good pledge and commit to stop drink- ing bottled water for a week, a month, a year or forever.

Making small changes towards a big difference. Filter For Good’s mission is to reduce the amount of waste disposable water bottles contribute to landfills each year.

On average, one person uses 166 disposable plastic water bottles each year. You can help reduce your bottled water usage by taking the Refill Not Landfill pledge. By taking the pledge you will help reduce the bottled water industry’s burden on our environment.

To put it in perspective and to validate the pledge we have estimated that if everyone in New York City were to use a reusable water bottle for one week, for one month, or for one year it would make a significant difference in reducing waste.

So the good news is that there’s a small change YOU can make to help reduce this unnecessary waste.

One week = 24 million bottles saved

One month = 112 million bottles saved

One year = 1.328 billion bottles saved

Take the pledge to reduce bottled water

waste! You can make a difference.

38* NOTE

TAKE ACTION SPOTLIGHT

IN FEBRUARY 2009, through a residency at Eyebeam, Britta Riley and Rebecca Bray began to build and test the first Window Farms prototype. Growing food inside NY apartments is a challenge, but within reach. The foundational knowledge base is emerging through working with agricultural, architectural and other specialists, collecting sensor data, and re-interpreting hydroponics research

conducted by NASA scientists and marijuana farmers. We have been researching and developing

Britta Riley, 32 and Rebecca Bray, 35

hydroponic designs that are inex-pensive and made from relatively inexpensive materials. The work-ing prototype is a drip system made from recycled water bottles, holding 25 plants. Beans, toma-toes, cucumbers, arugula, basil, lettuce and kale are thriving.

While completing the first Prototype in mid-April, we invited a dozen “Pioneers” to join us in creating Window Farms. We asked them to approach the project like a night class, devoting one night a

week for two months. We showed them our prototype and presented the DIY research and development we did so far and invited them to build on our research to create their own designs. Currently, the Pioneers are designing their sys- tems. Their innovative ideas are adding to the knowledgebase about DIY hydroponics.

39* NOTE

NOTE

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