Carole Carson

How to Prevent or Reverse Metabolic Syndrome

Do you have characteristics associated with metabolic syndrome? If your answer is yes, you are at increased risk for several chronic and potentially life-threatening conditions, including heart disease.

Statistics on the prevalence of heart disease in the United States are grim. Every 20 seconds, a person suffers a heart attack. Every 34 seconds, a person dies from heart disease. And although women are aware of the risk of breast cancer, they tend to underestimate their risk of heart disease despite the fact that heart disease is the number-one killer of women. Contrary to the notion that only men are at risk, heart disease accounts for one out of every three deaths of American women.

In the ongoing quest to improve heart health, researchers are focusing on risk factors collectively referred to as metabolic syndrome. Metabolic syndrome, as defined by the American Heart Association, includes excess belly fat, high levels of bad cholesterol (LDL), low levels of good cholesterol (HDL), high blood pressure and diabetes or prediabetes.

While some members of the medical community debate the usefulness of the descriptive label, the concept has taken hold, and individuals who are susceptible to diabetes and heart disease can benefit from understanding how to minimize the associated medical risks.

Researchers assert that while some risk factors for heart disease are out of our control (genetics, family history, age, race and ethnicity), other risk factors can be controlled and managed.

Joseph Piscatella, a cardiac health expert, cautions that one of the most dangerous risk factors in cardiac health is excess weight—especially when stored in the belly. In his recent book, Prevent, Halt & Reverse Heart Disease: 109 Things You Can Do, Piscatella breaks down the syndrome and offers practical prevention strategies. The book is packed with tips on how to lose weight, exercise and reduce stress.

The author has taken his own advice. At age 32, Piscatella underwent bypass surgery because he suffered from an aggressive form of coronary disease. Doctors told Piscatella to get his affairs in order—he wouldn’t see his forties. Thirty years later, Piscatella is healthier than ever and he is passionately committed to helping others adopt life-affirming habits.

Piscatella’s views are also consistent with research findings:

Eating High-Fructose Corn Syrup Increases Risk for Metabolic Syndrome: Rats fed a portion of high-fructose corn syrup along with their regular food gained significantly more weight than rats fed regular sugar. The study, reported in the Pharmacology, Biochemistry, and Behavior journal, found that rats fed a diet consisting of high-fructose corn syrup for six months showed significant signs of metabolic syndrome. At the practical level, the research suggests that individuals seeking to reduce their risk of metabolic syndrome should consumer less soda, especially when you consider that humans drink soda that contains twice as much high-fructose corn syrup as the syrup fed to the rats in this experiment.

Mediterranean Diet Reduces Risk of Metabolic Syndrome: A meta-analysis of 500,000 participants suggests that the Mediterranean diet, long known to improve heart health, also reduces the risk for developing metabolic syndrome. The study, conducted by researchers in Greece and Italy, found that a Mediterranean diet reduces blood pressure, blood sugar and triglyceride levels. In addition, the diet triggers an increase in good cholesterol levels.

Pine Bark Extract Reduces Metabolic Syndrome Symptoms: Pine bark extract appears to lower the risk factors of metabolic syndrome. The conclusion is based on a study conducted in Italy involving 58 patients who met the criteria for metabolic syndrome and were receiving treatment for high blood pressure. The patients were divided into two groups, and one group received pine bark extract (Pycnogenol) in tablet form in addition to the blood pressure medication all subjects were given.

The researchers may have selected pine bark for experimentation because the tree has been used medicinally for centuries. Because of its antioxidant and anti-inflammatory properties, the extract has variously been used to treat scurvy, heal wounds, improve male fertility and reduce hemorrhoids.

After six months, researchers found that the group taking pine bark tablets experienced a drop in blood pressure, as well as an improved fasting blood glucose level. The results are promising, and more studies are planned.

Nearly 70 percent of Americans are overweight or obese; consequently, the quest to find ways to prevent or reverse metabolic syndrome is urgent. The cost in personal lives and medical expenses will become prohibitively high if remedies, treatments and regimens are not developed.

But we needn’t wait for a medical solution. Even before researchers give us the answers, we can take practical steps to avoid metabolic syndrome. We can eat more healthfully (and drink less soda), exercise more faithfully, get adequate rest and manage our day-to-day stresses. All of these actions are within our control. And we need to begin while we still have the opportunity to do so.

Photo courtesy of Hobbes Yeo

 

Week 12: Healthy Forever—Dr. Kelly Traver’s Life-Changing 12-Week Program

This is the last week of a 12-week program where we are adapting and applying the principles outlined in Dr. Kelly Traver’s life-changing book, The Program.

Last week, we learned about the secrets of successful aging. This week’s chapter focuses on how we can develop habits that will help us maintain our fitness and health in the days ahead. Here are the highlights of week 12:

Secrets of Becoming Healthy Forever

Dr. Traver cautions us that we’ll be swimming against the current culture of supersized portions and sedentary habits if we are to maintain our health and fitness. She also reminds us that our health and fitness makeover requires a commitment, even if we get bored or forget why we started making changes. But we don’t need to be perfect to make progress, and the joy in moving around in our bodies will offset sacrifices.

Dr. Traver’s advice for promoting health benefits for the entire family includes the following recommendations:

1. Eat one meal together as a family at least once a day, even if it’s breakfast.
2. If your family is on the go, designate one night a week as family dinner night.
3. Prepare simple meals to minimize kitchen time.
4. Turn off the television, the phones and other electronic devices during the mealtime.
5. Eat at a table so you can talk and make eye contact.
6. Keep family mealtime positive so that it becomes a treasured occasion.

Weight Maintenance

Most experts believe that weight loss is much easier than weight maintenance. In a study of individuals who had lost 60 or more pounds and maintained the weight loss for two or more years, researchers found common strategies. These individuals exercised an hour a day, limited fat, weighed themselves once a week, logged their food intake, ate breakfast daily and maintained a consistent eating regimen on both weekdays and weekends. These individuals also believed they could succeed, developed coping strategies for stress and had strong social support. In light of this research, Dr. Traver recommends four actions:

1. Weigh in each morning.
2. If you gain more than three pounds, start keeping a log of your food intake and exercise schedule.
3. Take care of emotional issues.
4. Exercise regularly.

Exercise can be maintained if you choose exercise you like and vary activities so you don’t get bored. For instance, exercise with a friend, join a class, sign up for a 5K walk or create a competition among friends and colleagues. Schedule exercise as you would other appointments.

Dr. Traver concludes this chapter with a checklist to determine if you are your own best coach. You can review the list periodically to see if you are making progress managing your health affairs.

Exercise 1: Identify Practices That You Will Continue Indefinitely

Review the four actions that Dr. Traver considers essential to success. How many of them are you willing to commit to on a regular, ongoing basis? Share that commitment here with other readers who are participating in this program.

Exercise 2: Strengthen Your Self-Management Skills

Do you believe you are capable of changing? Can you get through hard times and recover? Can you find a silver lining in tough situations? Will you develop strategies to handle difficult situations? Can you visualize your goals? Can you replace the demand for perfection with a commitment to persistence? Leave a comment with your responses to these questions.

Exercise 3: Do Your Homework and Show Up

Note in your journal the ongoing habits you will regularly practice. Review last week’s goals and decide on this week’s short-term goals. Leave a comment with your long-term and short-term goals in response to this blog post.

I look forward to reading this week’s comments from readers who are participating in this 12-week program.

Losing Weight: When Two Rights Still Make a Wrong

Denise, from Pittsburgh, Pennsylvania, has a common problem. She is doing everything she can to lead a healthy lifestyle, but the stubborn pounds refuse to leave her body.

I’ve read your advice, and I have completely revamped my nutritional intake to high-quality proteins, whole grains, vegetables, fruits and fat-free dairy. I even started buying salmon to cook for myself a couple of times a week.

On the exercise front, I am walking and using my pedometer, but the weight is not coming off. Every time I increase my walking to more than about 7,500 steps, I get groin and foot pain. (The doctor says the pain is from arthritis–no surprise there!) It's very discouraging to be trying as hard as I am and not lose any weight at all. In fact, I've gained everything back! I guess I need to go to plan B, whatever that is. Thanks for listening. Any advice?

I have both advice from an expert and insight from my own experience. Recently, I interviewed a national expert about the complexities of achieving weight loss. During our discussion, the good doctor reminded me that to lose weight, a person must focus on the amount of calories consumed daily in addition to pursuing a healthy lifestyle. That is, a person like you can be eating nutritious food, exercising regularly, staying hydrated, getting adequate sleep and so on, and still gain weight–if the calories consumed are equal to or greater than what the body needs.

Determining what your body needs to maintain, increase or lose weight is dictated by the scale. If you are gaining weight, you are taking in more calories than you need. (They may be healthy ones, but they are still surplus.) If you are maintaining your weight, then you are consuming the amount of calories your body burns. Once you take in fewer calories than your body burns, you begin to lose weight.

The question then becomes how many calories your unique body needs. The answer may surprise you.

I participated in a research study and found that even with intense, daily exercise, my 5-foot-1-inch body requires only 1,200 calories daily to maintain my weight. If I consume more than 1,200 calories a day (let’s say I eat two extra cookies), I will begin gaining.

I was shocked at how few calories I needed to sustain my weight, given my exercise level. Before the study, I thought that I should be able to eat anything I want because of my exercise habits. Evidently, overestimating the calories we can eat without gaining weight is a common mistake.

You must also assess another variable: how your metabolism works. Individuals who have a high rate of metabolism can burn as many as 500 more calories a day than we slugs can; it's the luck of the genetic draw. Knowing this information, you see why the doctor is right–merely eating healthfully won't necessarily trigger weight loss.

Another complication is that most of us underestimate the number of calories we consume by about 20-25 percent. That's a big number! But it’s easy to see how oversights happen. Misjudging portion sizes or forgetting about incidental snacks causes errors to creep in.

When I calculate my calories for the day, I add a 15 percent fudge factor to keep myself honest and to offset the difference between what I think I consumed and what I actually consumed. You may want to make a similar adjustment when you calculate calories.

I also advise you to talk with your doctor and a registered dietitian to examine your diet in detail. You may be surprised to find a significant discrepancy between how many calories you are actually consuming and what you think you are consuming.

Denise, you have taken giant steps toward improving your health. Now you must take a few extra steps to achieve the fitness and weight-loss goal of your dream.

Week 11: Successful Aging—Dr. Kelly Traver’s Life-Changing 12-Week Program

This is the eleventh week in a 12-week program where we will adapt the principles outlined in Dr. Kelly Traver’s life-changing book, The Program. Those of you who are learning about this program are welcome to join. As a participant in this 12-week program, you will be expected to contribute as follows:

1. Show up and comment weekly.
2. Undertake the weekly exercises and report on your efforts. 
3. Playfully and enthusiastically encourage others who comment.

Last week, we learned about addictions and their impact on our health. This week’s chapter focuses on cancer prevention. Here are the highlights of week 10:

Secrets of Successful Aging

Given today’s technology and understanding of human physiology, experts estimate that 120 years is the maximum lifespan. However, genetics and lifestyle will keep most of us from reaching the 12-decade mark. Genetics determines about 20 to 30% of how long we will live; the remainder (and by far the largest impact) is determined by our lifestyle.

We shouldn’t be surprised that the same advice that prevents cancer and reduces our risk for other diseases also aids longevity. Dr. Traver provides three basis rules for aging successfully: eating healthfully, maintaining a normal body weight and getting at least 30 minutes of moderately intense exercise most days of the week. She also emphasizes getting plenty of good-quality sleep, managing stress and avoiding tobacco, excess alcohol consumption and recreational drugs.

Enhancing Memory Skills

Dr. Traver also realizes that many of us worry about losing our mental capability as much as we worry about losing our physical health. Alzheimers’ and dementia diseases take a terrible toll not only on the person but also on caregivers. Even among the healthiest of us, aging makes retrieving information (names and faces) harder. We also find it more difficult to concentrate and multitask. But these are limitations we can overcome if we use the following memory-enhancing techniques:

1. Be selective about what we choose to remember.
2. Repeat points to be remembered aloud.
3. Create a work setting with a minimum of distractions.
4. Draw key facts out in a diagram or story.l
5. Ask yourself questions about the information you want to learn.
6. Use flash cards to force yourself to recall information.
7. Make associations between things that are familiar to you with the things you are trying to remember.
8. Keep organized so items are easily retrieved.
9. Purge papers and clutter.
10. Create rituals and mental cues to help you retrieve information.
11. Keep learning. Just like a muscle, the brain must be exercised.

The concluding part of chapter 11 focuses on the specific illness and conditions that are of importance to seniors: menopause, prostate enlargement, osteoporosis, hearing and vision losses, skin cancer and arthritis. Dr. Traver concludes this section with recommendations for periodic tests for key health measures, such as blood sugar levels and cholesterol.

Exercise 1: Identify Factors That You Will Improve Your Odds of Successful Aging

You can’t change your genetic inheritance, but you can make changes in your lifestyle where appropriate. Read through Dr. Traver’s list of recommended habits and list in your journal the ones that you are currently following. Also note any that you would need to change if you are to optimize your health.

Exercise 2: Develop a Plan of Action

If you were to make changes in one or more areas of your habits, where would you begin? How would you adopt the changes—gradually or all at once? Would you need counseling or emotional support to make the changes? What else would you need to adopt healthier habits?

Exercise 3: Do Your Homework and Show Up

Note in your journal the healthy aging habits you currently have as well as those you need to change and share them here in the forum. Review last week’s goals and decide on this week’s short-term goals. Post your long-term and short-term goals in this topic area.

I look forward to reading this week’s comments from readers who are participating in this 12-week program.

Eating Done Right: Cucumbers—Food of the Week

No doubt you've heard the saying cool as a cucumber, but did you know that cucumbers boast a number of excellent nutritional benefits?

Cucumbers have long been a go-to nutritional source. Because of their ability to stave off hunger pangs, cucumbers were a popular quick meal for European traders; however, the popularity of cucumbers goes back much further. Cucumbers are mentioned in the Bible, and the Roman Emperor Tiberius reportedly kept them on the table for every meal.

Cucumbers, like watermelons, are 95 percent water. As a result, eating cucumbers hydrates the body and lowers the body’s internal temperature. Because of these effects, cucumbers are an excellent food to eat during the summer months. In addition to providing several health benefits, cucumbers supply essential B vitamins, folic acid, vitamin C (found mostly in the skin of the cucumber), calcium, iron, magnesium, phosphorus, potassium and zinc. Some studies also suggest that cucumbers can lower blood pressure. And cosmetically, applying cucumber slices to the skin, especially over the eyes, helps reduce wrinkles.

Below is a delicious cucumber salad recipe I found on the Katie Lee at Home website. The easy recipe takes only 15 minutes to prepare and tastes great on hot summer days.

Tomato, Vidalia Onion and Cucumber Salad
Serves 4 to 6

3 ripe tomatoes, sliced
1 Vidalia onion, halved and thinly sliced
1 English cucumber, peeled and thinly sliced
1/2 cup cherry tomatoes, halved
1/4 cup extra-virgin olive oil
1/4 cup white wine vinegar
1/2 teaspoon kosher salt or regular salt
1/2 teaspoon freshly ground black pepper
2 scallions, thinly sliced (green and white parts)

Arrange the tomato slices on a platter. In a medium bowl, combine the onion, cucumber and cherry tomatoes. In a small bowl, whisk together the oil, vinegar, salt and pepper. Add to the salad and toss to combine. Spoon the salad onto the sliced tomatoes. Garnish with the scallions.

For more cucumber salad recipes, explore the AllRecipes.com website.

Bon appétit!

P.S. Do you have any cucumber recipes to share?

Photo courtesy of Mark Nikellis

Location: www.sxc.hu

Week 10: Cancer Prevention—Dr. Kelly Traver’s Life-Changing 12-Week Program

This is the tenth week of a 12-week program where we are adapting and applying the principles outlined in Dr. Kelly Traver’s life-changing book, The Program. Those of you who are learning about this program are welcome to join. As a participant in this 12-week program, you will be expected to contribute as follows:

1. Show up and comment weekly.
2. Undertake the weekly exercises and report on your efforts. 
3. Playfully and enthusiastically encourage others who comment.

Last week, we learned about addictions and their impact on our health. This week’s chapter focuses on cancer prevention. Here are the highlights of week 10:

Cancer: Stacking the Odds in Your Favor

Cancer is the number-two killer in the United States, second only to heart disease. If you’re a man, the risk of developing cancer is 50 percent. In particular, men are at risk for prostate, lung and colon cancer. If you are a woman, the risk of developing cancer is 33 percent. Breast, lung and colon cancer are the highest-risk cancers for women.

Dr. Traver estimates that we can cut our risk of cancer in half by adopting these lifestyle choices:

1. Quit smoking.
2. Maintain a normal weight.
3. Exercise regularly.
4. Eat a balanced, nutritionally sound diet.
5. Limit alcohol consumption (one drink per day for women and two drinks per day for men).
6. Avoid excess sun.
7. Practice safe sex.

Although these seven practices will reduce the odds, cancer still may strike. Dr. Traver recommends cervical, breast, colon, prostate and skin cancer screenings on a periodic basis. Seeking early treatment rather than avoiding these tests is more likely to produce a positive outcome.

Portion Distortion

Portion distortion, or the supersizing of servings, is supersizing too many of us. As a result of the excess quantity of food we consume, we are unable to maintain a normal weight, and our risk of cancer increases.  As part of the program to maintain a normal weight, Dr. Traver recommends the following strategies:

1. Use smaller plates for serving food.
2. Cut your usual portion of food in half and save half for a later meal.
3. Leave a small amount of food on your plate uneaten at the conclusion of a meal.
4. Keep serving dishes in the kitchen instead of on the dinner table.
5. Measure food when preparing to avoid drifting into oversized portions.
6. Brush your teeth immediately after eating and chew gum or have a breath mint.
7. Close down the kitchen after eating the meal.

The concluding part of chapter 10 focuses on how to protect and strengthen joints. Dr. Traver provides specific exercises for ankles, forearms, knees and lower back (pages 294 to 309). The diagrams are clear, and the exercises are easy to perform.

Exercise 1: Identify Factors That Increase Your Risk of Cancer

Dr. Traver outlines seven practices that can aid in the prevention of cancer. Of the seven habits, which ones do you need to adopt? For instance, do you need to add regular exercise to your daily routine? Or do you need to limit your alcohol consumption?

Exercise 2: Tackle Portion Distortion

Dr. Traver provides seven practices that will help us manage the amount of food we eat. Of the seven strategies, which ones have you adopted? Which ones are you willing to adopt?

Exercise 3: Do Your Homework and Show Up

Note in your journal the cancer-prevention and portion-distortion habits you will need to change and share them here. Review last week’s goals and decide on this week’s short-term goals. Leave a comment with your long-term and short-term goals in response to this blog post.

I look forward to reading this week’s comments from readers who are participating in this 12-week program.

552. Trivia Question: Fat Taxes to Combat Cost of Obesity

In an effort to pay for the rising cost of medical care associated with obesity, what country recently enacted legislation to tax foods with high salt, sugar and fat content?

1. Brazil
2. China
3. France
4. Hungary
5. Japan

 

The correct answer is Hungary. Beginning this month, Hungarians will pay taxes on foods high in fat, sugar and salt. The revenue will be used to cover rising healthcare costs in a country where nearly one out of five residents is obese.

The legislation is based on the notion expressed by Hungarian prime minister Viktor Orban, who stated, "Those who live unhealthily have to contribute more." Although the Hungarian tax is the most comprehensive on unhealthy foods to date, other European countries are already taxing sodas and candy. And if obesity rates continue to rise despite educational efforts, additional European countries are likely to adopt similar taxes. Will the trend migrate across the ocean to the United States?

Week 9: Addiction and Your Health—Dr. Kelly Traver’s Life-Changing 12-Week Program

This is the ninth week of a 12-week program where we are adapting and applying the principles outlined in Dr. Kelly Traver’s life-changing book, The Program. Those of you who are learning about this program are welcome to join. As a participant in this 12-week program, you will be expected to contribute as follows:

1. Show up and comment weekly.
2. Undertake the weekly exercises and report on your efforts. 
3. Playfully and enthusiastically encourage others who comment.

This week’s chapter explains how addiction works, its impact on our health and coping strategies. Here are the highlights of week 9:

Addiction: Not Just for Smokers or Alcohol Abusers

Although you may feel you can ignore this chapter if you don’t smoke and don’t have a problem with abuse of alcohol, Dr. Traver encourages us to expand our definition of addictions. We may be addicted to food, shopping, gambling, sex, video games or even work.

Addictions work by triggering a feel-good chemical in the pleasure center of the brain. As our brain develops a tolerance for the addiction, more and more is needed for the feel-good chemicals to work.

Genetic tendencies may explain the appeal of specific addictions. That is, I may be disinclined to gamble but tend to crave sugary treats. Another person may have a modest interest in food but abuse alcohol.

Whatever our genetic tendency, Dr. Traver reassures us that it need not control our destiny. We can find ways to stimulate the pleasure center in the brain without resorting to dysfunctional behavior. Exercise is a wonderful way to stimulate dopamine levels, according to Dr. Traver. Other ways include being in the company of friends and loved ones, curling up with a good book, listening to music, watching a sunset, pursuing a hobby or engaging in sex. Dr. Traver says, “Sex, incidentally, increases dopamine levels by 100 percent.”

A number of drugs are available to treat addictions to cigarettes, alcohol and drugs. Smokers, in particular, can benefit from nicotine gum, patches, lozenges, inhalers and nasal sprays.

Emotional eating is a common form of addiction that can be triggered by stress, frustration, boredom, sadness, fatigue or loneliness. Given the way our bodies are wired, a warm brownie after a stressful conversation with a demanding boss does indeed make us feel better—but the feeling is temporary. In addition to the physiological wiring triggered by food, most of us also associate food with love, nurturing, comfort and the company of others. No wonder food has such appeal during difficult times.

Instead of using food as a self-medication, Dr. Traver suggests these actions:

1. Before eating, ask yourself, am I bored? And also ask the HALT question, am I hungry, angry, lonely or tired? If hunger is not the issue, address your real needs—ones that food cannot solve.
2. Prepare a list of distracting activities to do when a craving comes on. Call a friend, take a walk, work on a hobby, listen to music—engage in any activity that soothes you.
3. Wait at least 15 minutes. Most cravings pass in 2 to 12 minutes. While you are waiting, take slow, deep breaths to shut off the stress response.
4. Clean out your pantry and refrigerator. Don’t keep trigger foods on hand. If you do find yourself eating a trigger food, decide how much you will eat and store the rest. 
5. Work to reduce the stress in your life. Meditation and adequate rest can help. Daily exercise is essential. If you have emotional issues you can’t deal with, consider seeing a counselor.

For most of us, simply deciding not to self-medicate with food doesn’t work. We need to have practical strategies for coping when events trigger the addictive response. If we don’t adopt coping strategies, our emotions will overrule our rational goals.
 
The concluding part of chapter 9 focuses on how to prevent sports injuries and includes stretching exercises (page 278) to use before beginning vigorous activities. 

Exercise 1: Identify Addictions or Tendencies to Addictions

Create a list of your current addictions or tendencies to addictions. Note when you fall back on the addictive behavior. What circumstances trigger the addictive behavior? Are you more vulnerable certain days of the week or certain times of the day? Do interactions with difficult people trigger the need for self-medication? What problem does the addictive behavior solve?

Exercise 2: Create a Plan for Coping

Using Dr. Traver’s suggestions, above develop a plan for coping, such as getting more rest, removing trigger foods from the house, exercising daily, keeping a list of distractions handy or timing the length of the impulse to engage in the addictive behavior. Whatever works for you is what should be on your list.

Exercise 3: Do Your Homework and Show Up

Review last week’s goals and decide on this week’s short-term goals. Leave a comment with your long-term and short-term goals in response to this blog post.

I look forward to reading this week’s comments from readers who are participating in this 12-week program.

Fitness Tip: Healthy Snacks and Snacking Strategies

Snacks are back in vogue, especially for those of us who overeat if we get too hungry or who prefer to eat several small meals throughout the day. Whatever your reasons, make sure the snacks are healthy. Here are four tips:

1. Dip it: Prepare cucumber spears, green pepper slices, cherry tomatoes, sugar snap peas or carrot sticks for dipping in a low-calorie sauce.
2. Stack it: Prepare chunks or balls of fruit (melon, berries, apples) and spear them on a toothpick. 
3. Build it: Create a mini-pizza by putting tomato sauce, grated cheese and/or lean meat on an English muffin, pita or tortilla.
4. Freeze it: Put grapes, strawberries, peaches or berries in the freezer for a treat. These and other fruits can be frozen and blended with skim milk, yogurt, buttermilk or ice to make a frozen drink.

Consider dedicating a shelf in the refrigerator for snacks to minimize decision making when you’re hungry. And to limit mindless snacking, designate a snacking area and sit down to eat. Experiment with these tips and let me know how they work for you.

Photo courtesy of Steve Ford Elliott