The whole country is facing the record highs it seems this week, and while most of us know the simple basics to staying safe in these temps, here are some reminders….

The best defense is prevention. Here are some prevention tips:

• Drink more fluids (nonalcoholic), regardless of your activity level. Don’t wait until you’re thirsty to drink. Warning: If your doctor generally limits the amount of fluid you drink or has you on water pills, ask him how much you should drink while the weather is hot.

• Don’t drink liquids that contain alcohol or large amounts of sugar–these actually cause you to lose more body fluid. Also, avoid very cold drinks, because they can cause stomach cramps.

• Stay indoors and, if at all possible, stay in an air-conditioned place. If your home does not have air conditioning, go to the shopping mall or public library–even a few hours spent in air conditioning can help your body stay cooler when you go back into the heat. Call your local health department to see if there are any heat-relief shelters in your area.

• Electric fans may provide comfort, but when the temperature is in the high 90s, fans will not prevent heat-related illness. Taking a cool shower or bath, or moving to an air-conditioned place is a much better way to cool off.

• Wear lightweight, light-colored, loose-fitting clothing.

•NEVER leave anyone in a closed, parked vehicle.

• Although any one at any time can suffer from heat-related illness, some people are at greater risk than others. Check regularly on:

Infants and young children

People aged 65 or older

People who have a mental illness

Pets

Those who are physically ill, especially with heart disease or high blood pressure

• Visit adults at risk at least twice a day and closely watch them for signs of heat exhaustion or heat stroke. Infants and young children, of course, need much more frequent watching.

If you must be out in the heat:

• Limit your outdoor activity to morning and evening hours.

• Cut down on exercise. If you must exercise, drink two to four glasses of cool, nonalcoholic fluids each hour.  A sports beverage can replace the salt and minerals you lose in sweat. Warning: If you are on a low-salt diet, talk with your doctor before drinking a sports beverage. Remember the warning in the first “tip” (above), too.

• Try to rest often in shady areas.

• Protect yourself from the sun by wearing a wide-brimmed hat (also keeps you cooler) and sunglasses and by putting on sunscreen of SPF 15 or higher (the most effective products say “broad spectrum” or “UVA/UVB protection” on their labels).

By Jill Weisenberger, M.S., R.D., C.D.E., Lifescript Nutrition Expert

How Antioxidants Work

What do antioxidants really do? Shield our cells from free radical damage.

To understand how they work, think about peeled potatoes and sliced apples. If you leave them on the counter for several minutes, they turn an unappealing shade of brown.

That’s because when you cut the apple or potato, you exposed the inner flesh to air, allowing oxygen to react with chemicals found under the skin.

Squeeze on some orange or lemon and you won’t have this unappetizing problem. The vitamin C in the juice is an antioxidant, a compound that combats oxidation and prevents cellular damage.

It’s the same with your body. Pollution, toxins, smoking and normal metabolism create damaging free radicals – highly reactive molecules ready to pounce on any nearby molecule, including proteins and DNA.

Fortunately, antioxidants can protect your DNA and other molecules by stabilizing free radicals before they have a chance to strike.

Eat fruits, vegetables and other antioxidant-rich foods every day and your body will have more molecules that can react with free radicals.

Push the salad bowl away and you’ll set yourself up for chronic disease and premature signs of aging.

Nature has provided us with an abundance of antioxidants. Some are familiar, others not.

Vitamin C, vitamin E, beta-carotene (the plant form of vitamin A) and the mineral selenium are well-known. Others, phytochemicals, or plant chemicals, may not be as familiar. Among them:

• Lycopene (found in tomatoes)

• Lutein (green leafy vegetables)

• Ellagic acid (berries)

• Resveratrol (grapes)

• Anthocyanins (blueberries and pomegranate)

•Many foods contain antioxidant properties, but a few give you the most disease-fighting bang for your bite.

•These antioxidant all-stars include: berries, walnuts, pomegranate juice and grape juice, unsweetened baking chocolate, brewed tea and coffee, red wine, artichokes, dried beans, dried cloves, cherries, cabbage, spinach, and many other fruits, vegetables and spices.

•You don’t have to munch carrots and raw broccoli from dawn to dusk, but you need to start thinking about fruits and veggies long before dinner to get the recommended daily 4-1/2 cups – equal to nine servings.

•Sounds like a lot, but don’t throw in the dishtowel yet. Here are 40 easy ways to boost your antioxidant intake:

1. A small glass of 100% fruit juice is the perfect energizing start to your day. Vary your juices to balance your nutrient intake. Try the usual orange and grapefruit juice and the not-so-usual pomegranate and blueberry.

2. Top eggs with your favorite store-bought salsa. 3. Add sautéed mushrooms, onions, red and yellow bell peppers, or tomatoes to omelets.

4. Slice peaches, bananas, strawberries, or other fresh fruit onto your cereal.

5. Mix dried cranberries or raisins into your oatmeal.

6. Toss frozen fruit, low-fat yogurt and nutmeg or sweetener in a blender for a quick out-the-door breakfast smoothie.

7. Thread some pineapple, nectarines, bell peppers, mushrooms and cherry tomatoes in with your chicken or steak kabobs.

8. Add canned or frozen vegetables to soups.

9. Build your own veggie pizza. Top a plain cheese pie with spinach, fresh herbs such as basil and tarragon, bell peppers, mushrooms, broccoli or small pineapple cubes.

10. Use spaghetti squash in place of pasta.

11. Add zucchini, green beans or eggplant to your favorite jarred spaghetti sauce.

12. Pack pasta and potato salads with extra veggies. Be colorful and toss in broccoli, red bell peppers, carrots and purple onion.

13. Perk up a dull green salad with nuts, dried cranberries, mandarin oranges, pomegranate seeds, apple slices, red beans or jarred artichokes.

14. One to two days a week, wash, chop and separate raw veggies into plastic bags. You’ll have carrots, mushrooms, broccoli, bell peppers, celery, zucchini and more antioxidant-packed foods handy to toss into salads or add to casseroles.

15. Sneak in some extra beans. For example, thicken traditional chili or a favorite soup with a can of mashed white beans. No one will know they’re there.

16. Top nachos with kidney beans.

17. Mix apples, grapes and walnuts in your chicken salad. Try white beans and diced carrots in tuna salad.

18. Add fresh herbs to salads. When using them in hot food, add them toward the end of cooking.

19. Learn to cook with the most antioxidant-rich herbs and spices: ground clove, dried oregano, ground ginger, ground cinnamon, turmeric powder, dried basil, ground mustard seed, curry powder, paprika and chili powder.

20. Put individual servings of grapes, cherries or raw veggies into small plastic bags. Keep them at eye level in the refrigerator, not tucked behind the leftover takeout. Grabbing a high-fiber, antioxidant-packed snack should be as easy as grabbing a bag of chips.

21. Mix berries and nuts into nonfat yogurt.

22. Keep an old breath mint tin filled with nuts. Pull it out when you’re stuck in traffic and need an energy boost.

23. Add a variety of dried fruit to trail mix.

24. In restaurants, start your meal with a vegetable or bean soup or a colorful mixed salad.

25. Swap French fries for a side salad or steamed vegetables.

26. Ask for extra veggies on sandwiches.

27. Bring five pieces of fruit to work every Monday for a different snack each day of the week.

28. If you’re unexpectedly out at lunchtime, run by the grocery store instead of the drive-through. Pick up a prepared salad and piece of fruit.

29. Drink brewed black or green tea. Tea is our best source of a class of compounds called catechins, which are potent antioxidants. Green tea contains three times the catechins in black tea. Brew it at home; bottled tea doesn’t offer the same health benefits.

30. Sip on vegetable juice, plain or with some hot sauce for extra kick.

31. Spice up your hot tea with antioxidant-rich ground cloves and cinnamon.

32. Enjoy a glass of red wine. Moderate drinking is linked with reduced rates of heart disease and type 2 diabetes. Some scientists credit the antioxidant resveratrol for these positive effects. Moderate drinking means no more than one drink per day for women, two per day for men.

33. Have a mug of brewed coffee as your early morning or midday energizer. Be careful what you put in it, though. Those lattes and mochas can turn coffee into a sugar and fat fest.

34. Choose one of these antioxidant-rich juices: grape, pomegranate, cranberry, pineapple and orange. Or mix and match them for your own unique blend.

35. Skewer some fresh berries, grapes and peach slices for a fun dessert.

36. Top ice cream with berries or pomegranate seeds.

37. Freeze fresh grapes for a delicious, all-natural frozen dessert.

38. For a sophisticated dessert that doubles the antioxidants, dip strawberries, pineapple cubes, and sliced apples and bananas into a dark chocolate fondue.

39. Make ice-pops from any 100% fruit juice.

40. Indulge in small amounts of dark chocolate or cocoa without guilt. Like tea, chocolate and cocoa contain catechins. Research suggests they may help prevent oxidation of LDL (bad) cholesterol, thus lowering your risk for cardiovascular disease.

The rock music scene lately has been so uninspiring, mostly loaded with guitars fighting rhythm to outshine the other, something I haven’t been able to find any connection with.  These days it’s not very often you come across a band that can deliver intense brutal guitar riffs while maintaining a solid beat that is melodic and rhythmic.

I have finally found a band that can carry that rock metal anthem on.  Get this, go figure, another New York based band that form a tight unit of rock and roll aggression, let me introduce you to ANAKA.   Founding member guitarist Peter Pallis took some time to fill me in on what makes ANAKA really unlike any other band drilling the scene today.  I have to say it’s not only because their music is good, but it’s because these guys are the real deal, they are living it, they are artists with no doubt true intention, and when you combine that passion with talent, there is no stopping you.

If you haven’t heard ANAKA I could describe them as a combined influence from say Megadeth, to Alice in Chains to maybe an early Soundgarden feel. The rhythm section is dialed into thunderous, Tony Heredia on drums and Karl Andressen on bass lay it down hard while keeping the beat interesting and continuous. The guitar from Peter is tight and sometimes reminds me of Glen Tipton from Judas Priest the way he can swing from one rang to the next. Jimmy Pallis (Peter’s brother) throws down a wide vocal range that some would say is reminiscent of his musical influences Layne Staley, James Hetfield and Dave Mustaine.  Combine these talents together and you got a sound that you want to hear more of.

Speaking with Peter during our interview, I learned that ANAKA has been together since 2000 consisting of Peter, Karl and Tony with Peter writing all the lyrics and belting ’em out.  It wasn’t long before Peter realized he really wanted to focus on playing guitar and writing vs. signing, so in 2001 he invited his brother Jimmy, his own flesh and blood that he knew he could trust to deliver his lyrics the way they were meant to be. You see Peter writes from the soul, his music is a life experience.

“We are all here on this planet together, finding ourselves, facing each other, believing, suffering, living, dying, hoping, dreaming, seeing, creating, and achieving. These experiences shape who we are, they help us evolve and grow as people. These experiences effect us, some may save us, some may hurt us, but they all, in their own way, teach us. Writing music that others can connect with is all about being honest. We all face similar demons in the place.  Many people fear being honest, because they do not want to expose what they feel are their weakness to the world, which I find ironic because fear of self exposure is a weakness in itself. I have nothing to hide about who I am. I am what I am, and I’m proud that our music speaks to people. Weakness dealt with and turned over becomes strength. We are all born with a massive potential in life.  It is up to us to go out each and every day and justify that gift.  Understanding that makes you a master of living.   For us ANAKA is that justification.  With such honesty in his lyrics I asked Peter if he was comfortable being up on stage, did being up there laying it all out make him feel vulnerable?  “The stage for me as a musician has always been a safe haven. Ironically, I find refuge in playing music in front of large crowds of people.  We are in our glory on that stage”

In spring and summer 2010, “ERASE” by ANAKA, the music video directed by Kevin J. Custer, was added by and made a great impact at MTV, MTV2, MTV Music, Music Choice Video On Demand, VH1, SPIKE TV, etc., and many more!  “ERASE” reached #1 on MTV Music’s TOP 100 Music Video Chart for a number of weeks.  The video also hit the TOP 10 on Music Choice Video On Demand under the entire Rock category.  These major achievements further have solidified ANAKA’s position amongst major artists in the Metal/ Hard Rock scene.

ANAKA’s new album “The Glorified Crusade” made a crushing impact on hard rock radio in the summer of 2009 by hitting #18 on FMQB Commercial Metal Radio Charts, and also Top 20 on CMJ Loud Rock radio charts. Sharing that position among Metal giants such as Killswitch Engage, Devildriver, Five Finger Death Punch, Shadows Fall, etc.

CURRENTLY the members of ANAKA are in the studio recording a full acoustic album, something Peter told me, it takes a different path, but it’s still ANAKA and the message is just as powerful as their heavier work.  “This record is really going to turn some heads and show how our band can really go anywhere musically.”  The CD will have all brand new ANAKA songs, make sure you check their sites to stay up to date on that release, Peter said probably sometime in the fall.  In Spring 2011 ANAKA celebrated their 10 years as a band by releasing their first album “Down Devil’s Road (10th Anniversary Edition)” as a Re-mixed and Re-mastered version of their original debut full length album [which was originally released in 2001].  “Re-releasing our first record has been great.  We remember our beginning and our roots are important to us.  We established a foundation through our friendships and brotherhood that had withstood the test of time and we have slammed down some monstrous boundaries as a band.  That means a lot to us.”

I also thought this was pretty cool, Peter told me that because of ANAKA he had the opportunity to meet a childhood hero, the former World Wrestling Federation Champion The Ultimate Warrior. “Imagine having posters of your hero on your wall as a kid and then one day you get to meet him and become friends. “We became good friends.  The guy is really intense about living life to the fullest.  I can totally relate to that, he is the real deal, no BS, if you want something go out and make it happen kind of person.  One day in mid 2008 he contacted me, told me he was returning to the ring, and asked if ANAKA would create his theme music for his return.  It was an honor creating that music for him.   Seeing him run to the ring and shake the ropes in front of 22,000 fans to ANAKA’s THE ULTIMATE RETURN was an amazing moment in our history.”  Peter told me that night The Ultimate Warrior returned to the ring in Barcelona, Spain where he won the New Wrestling Evolution (NWE) Championship Belt.

ANAKA is the real deal Metal band, no ego’s, no attitudes, just a band of brothers doing what they do best, pouring out their art lyrically, rhythmically, and always heavy!

You can order ANAKA’s powerful music today at iTUNES and also from www.cdbaby.com/artist/ANAKA.