Thursday, September 24, 2015

More of This and That

Hi Everyone,

Happy Fall! I wonder if you are enjoying the simple pleasures that come with fall - the freshness in the air; and the sights, sounds, smells and tastes that you haven't experienced for awhile.  Does it put an extra bounce in your step?  It sure give me a lift, and puts a smile on my face.  I especially love taking bike rides this time of year.

Here are some random quotes and/or pieces of information that I would like to share with you this month:

*A pretty sobering thought about drinking, (or taking drugs): It's the only thing that you don't get better at the more you do it.

*Never use money to measure wealth.

*Don't fear moving slowly forward.  Fear standing still.

*Treat your body like it belongs to someone you love.

*When most adults eat out compared to eating at home, they consume about 200 more calories.  Just think, if you did that three times a week, that's 600 extra calories. After 52 weeks, (one year), that's 31,200 extra calories, which translates to a gain of almost nine pounds. One way to keep calories more in check is to only go 'off' your regular diet (whether at home, or at a restaurant) when it's your birthday, anniversary, or some other special occasion.

*Next time you reach for that fancy espresso drink, or some other sweet drink, like a soda, remember this:  It only takes two sugar-sweetened beverages per week to raise your risk of suffering a stroke by 19%, as opposed to drinking almost none.

*Next time you're boiling pasta, consider tossing some fresh vegetables into the very same pot.  Not only does that make your dinner healthier, you have one less dish to wash!

* Remember this number - 135.  As a suggestion by researchers at the University of Texas Southwestern Medical Center, that's the minimum number of minutes per week of moderate-intensity exercise recommended to reap the anti-depressant effects of physical activity. That's only a little less that 34 minutes of activity four times a week.  Sounds doable!

All for now.  Have a fun October.  Will you dress up for Halloween?  Time for me to consider this year's costume!


Thursday, August 20, 2015

Things I'm Loving Lately

Hello Again!

I wanted to post something a little earlier in the month this time, because (happily) I'll be in Texas during the last week of August, visiting my daughter and granddaughters.

There is a blogger listed on this blog page, Carrots 'N' Cake, who writes a post pretty much every Friday about things she has been loving lately.  So, I thought I'd share some of the things that have put an extra bounce in my step lately.  I'd love to hear some of the things you are loving lately as well.

First, my absolute favorite kind of protein bars:  Pure Protein. I like: that they have a LOT of protein, and therefore fill me up; the variety of tasty flavors; that they do NOT taste like cardboard; and, the fact that Costco sells them.  Calories?  180-200.

I have also discovered this fat free milk, made by Lucerne, that has added protein, half as much sugar,and has a longer shelf life than it's non-protein-added counterpart.
Here's a hair care product that I discovered recently.  "It's a 10 " has become so popular that I know that my Safeway doesn't have it out on the shelves.  You have pick up a piece of paper that describes it, and then take it to the cashier, who then gets it from behind the customer service counter.  I spray it on after towel drying my hair. It is an excellent (and somewhat expensive) leave-in conditioner.  I swear it works!
Simple pleasures.  Don't you just love it when you walk by something and just have to take a picture of it because it brings a smile to your face:  Here are a few things that caught my eye recently.  These flowers were growing right next to the parking lot at my gym.
And, speaking of the gym, I could marry the outdoor pool if it was a person.  Here it is, ready for someone to just walk into it and have it all to herself.  Talk about a Simple Pleasure.
This one might seem like a no-brainer, but I love my ice water.  I decided awhile ago that I'd start making sure I always had a container of ice water close at hand.  It really makes a difference, as I have noticed, when you practice drinking water more frequently, and then find you have forgotten to grab your container.  Hydrating can be addicting, I think, and is such a healthy practice, especially if you're eating a lot of salty foods, if the weather has been exceptionally warm, and if you're working out.  I don't take the time to do this, but I know some people experiment with adding fruit slices, or cucumber slices, for a little variety.
I haven't invested in one of these yet, but I'm loving that it's now available:  a waterproof iPod.  Well, actually I saw on Amazon that you can just buy a waterproof pouch for your iPod, but I don't trust myself to keep it sealed completely.  Anyway, how cool is that - to swim while listening to tunes!
And, finally, one thing I'm loving is looking forward to a trip somewhere.  Sometimes I think the anticipation of something is often more enjoyable than that actual event, whatever it might be. That's not to say that the activity is a let down, but rather that it's always fun to have something to look forward to, and to prepare for.  I hope there's something on the horizon that you too are looking forward to, or at least a simple pleasure or two that comes to mind or crosses your path each day.

Take care,


Thursday, July 30, 2015

Do You Appreciate Your Body?

Hello Everyone,

This month I wanted to address body appreciation.  We are taught to be humble, so we certainly don't go around bragging about our toned abs, strong legs, thick shiny hair, high cheek bones, etc. On the contrary, sometimes we discuss things about ourselves that we aren't happy with:  beer belly; big ears or nose; bird legs; thunder thighs; flabby arms; varicose veins; pontoon feet - you get the drill.  It doesn't help when family joins in and gives us nicknames related to our shortcomings.  Again, it's perhaps an effort to keep a person humble.

But, shouldn't we change the way we think?  Shouldn't we be thankful for what we have, and what our body does for us?  I have a friend who has been in a wheelchair ever since a debilitating accident 15 years ago.  I don't hear him complain about not having the use of his legs. As a matter of fact, he's simply grateful to be alive, and makes the most of every day.

When you find yourself starting to say something negative about yourself, try to stop, check yourself, and turn it into something positive.  Example:  "I hate my legs!"   Instead, say:  "I'm so grateful to my legs for holding me up, and taking me so many places all these years." 

Consider practicing 'body gratitude' this month, and see if it doesn't just help make your outlook more optimistic. Practice replacing negative thoughts with positive thoughts.

Take care,


Friday, June 26, 2015

Helpful Fitness and Dieting Insight

Hello Again,

I thought I'd write my June post while sitting in my air-conditioned house.  What a heat wave. All the more reason to get an outdoor workout done first thing in the morning!

I'd like to share some things I've been reading about that have been helpful to me:

*If you are taking a daily vitamin, drop one in a cup of water. If it doesn't dissolve completely within one hour, maybe it contains cheap fillers that don't break down in the body, which means you might be missing out on some important nutrients, and need to replace it with a different one.

*Weight training helps improve body satisfaction.  Start thinking of the weight room as the weight-loss room!  Also, remember that using free weights over using the machines means that you will engage more muscle fibers.  In one study of two groups of dieters, over a ten week period, the group that lifted weights lost nine extra pounds of fat over the group that did not weight train.-European Journal of Applied Physiology

*Do you want to know what is the #1 slim down move you can make?  Declare the kitchen off-limits after dinner.  (Well, maybe trips to the Dairy Queen after dinner should also be off limits.)  Besides the fact that it will lead to weight gain if you snack after dinner, eating late can cause you to toss and turn, which can lead to sleep loss. Sleep loss can elevate your level of ghrelin-an appetite stimulation hormone.  Hungry after dinner?  Try a cup of tea.  Sill hungry after 30 minutes?  Go ahead and have a 100-200 calorie snack, one with protein and carbohydrates.  How about a cup of milk?

*When negative thoughts come to mind, try picturing whatever it is going past you on a conveyor belt. 

*Some women wear their sports bras under their work clothes, as a reminder to go straight to the gym after work.  Sorry men, I guess this tip is gender specific! 

All for now!  Wishing you wellness.


Wednesday, May 27, 2015

Suggestions for How to Stick to Health and Fitness Goals

Hello Everyone,
I was hoping to report that I've given blood since I last posted, but when I went to donate, my hemocrit was too low, so I'm taking iron, and hope to try again in a few weeks.  On to this month's post...

I would like to discuss some information that I recently came across:

*52% said there wasn't enough time to exercise.
*36% said exercise was too boring.
*19% said they were too overwhelmed with choices & options.
*17% said they weren't seeing results.

#1 Reason:  Not enough time.  I'm sorry, but I have to call BS on that one.  OK, I know I'm a fitness fanatic, but really, if a person truly wants to accomplish a goal, he or she will find a way to do just that.  If there's time to watch TV, there's time to work out.  Here are my suggestions:
*No time or money or desire to join a gym?  Get a recumbent bike and read the paper, or watch TV while riding it.  Or, work out using calisthenics and hand weights during the commercials.  Have a few exercise DVDs on hand. There are probably some at the local library.
*A workout should be at least 30 minutes, non-stop, but if that isn't possible, try two 15 minute or three 10 minute sessions.  Even if a lunch break is only 30 minutes long, someone can take 20 minutes for lunch and then walk for 10 minutes.  It's all about having a pro-active mindset.
*Just working out for 4 of the 7 days of the week is an excellent start.  Most working people have two days off.  Use some unscheduled time from those two days to plan something active.
*Put a bag with workout gear in the car, so there's no excuse for not going to the gym or for a quick walk, if a window of opportunity, even 15 minutes, presents itself.

Reason #2: Exercise is too boring.
*Give it time.  It probably takes an out-of-shape person about 3 weeks on a new fitness program to feel really good physically, but the mental lift should happen immediately.  (Remember, people don't regret a workout). So, maybe a new form of exercise is in order.  Try taking a look at all of the opportunities out there, from classes at the gym; to classes through community education; to hiking trails to discover; to walking, running or cycling groups to join.  I truly believe there's an activity out there for everybody.
*Also, choosing a variety of activities is important.  There's less chance for boredom; it will help build overall muscular endurance; and, because you're strengthening more of the tendons and ligaments that support the joints, there is less chance of injury.
*Try finding just the right beat and type of music to match your movements. There are even water-proof iPods out there!
*Use exercise equipment at home to catch up on your taped shows.

Reasons #3 and #4: People say they are overwhelmed with choices and options, and feel like they aren't seeing results.
 *Maybe the overwhelmed feelings come with trying to eat more healthfully.  And, yes, that can be very overwhelming.  Try eating clean.  Cut out processed foods. The internet is such a wonderful tool for researching options, support groups, and recipes.  Some people might feel the need for one-on-one supervision with a dietician, or a support group that meets in person, like Weight Watchers.
*Not seeing results? Key in to how much better you feel, and how proud you are after making it through a day on your  new plan.  Make charts. Keep a journal. Take your measurements every few weeks. Text back and forth with a friend/loved one about your day.  I'm going to use a blood test to see if I've lowered my bad cholesterol number.  It doesn't always have to be about a number on the scale.
*Make sure goals are very specific.  Instead of just wanting to lose weight, or get into shape, this would be more focused:  I am going to work out for at least 30 minutes, non-stop, at least 4 days a week. Try getting a workout in as early in the day as possible, too. 
*When working on fitness, try not to miss more than one or two days in a row.  I visualize my metabolism being warm and revved up for 24 hours after a workout.  So, I try to be consistent in order to keep my engine running efficiently. This visual cue really helps me. 
*We have become a society that hungers for instant gratification.  Maybe it's time we sat back and just enjoyed the moment(s) a little more.

Well, as usual, the time I have spent writing/researching my post has helped me in my own wellness journey.  I hope it has also helped you, or at least given you ideas for how to help others.
I wish you and yours a positive and healthful life.


Wednesday, April 22, 2015

Something to Consider

Hi Everyone.  I recently accompanied my dear friend while she received two units of blood.  It dawned on me that I have NEVER given blood.  I’ve received transfusions, after surgery, and entertained the idea of donating blood, but have never followed up on that thought.

So, I asked the nurse if there was a shortage of blood at the blood bank.  She remarked that there are peaks and valleys.  She said that she’s always aware of the valleys, because her husband gets a phone call urging him to donate.  His blood type is O-, the type that can be a universal donor.  

How many of us even know our blood type? I think blood type should be listed on a person’s driver’s license.  I’m proud to say my children have donated blood on numerous occasions.  I need to get with it!

Here is some information about blood types:
*There are 4 main blood types:  A, B, AB, and O. 

*Each of the blood types are either Rh-positive (+) or Rh-negative (-).
*Only about 15% of the population is Rh-, which means that those people lack a certain protein on their red blood cells.

*If you are Rh+, you can receive blood that is either Rh+ or Rh-.

*If you are Rh-, you can only receive blood that is Rh-.
*The majority of the population is either O+ (38%),  or A+ (34%).  The other types are:  O- (7%),  A-  (6%),  B+  (9%);  B-  (2%),  AB+  (3%),  and AB- (1%).
*Someone who is AB+ is a universal recipient.  He/she can receive any type of blood.
There are a few circumstances where you cannot give blood:
*If you are anemic.
*If you had a tattoo or skin piercing in the last four months.
*If you aren't feeling well.
*If you've had an infection in the last few weeks.
*If you've had antibiotics in the last 7 days.
*If you have or had a heart condition.
*If you travelled outside the country within the past 6 months. 
I'm sure there are other extenuating circumstances, but those were the general ones.
I hope that in next month's post I'll be reporting to you that I finally donated blood.  :-)   Would any of you like to share this goal with me?
Wishing you happiness and good health,





Tuesday, March 31, 2015

Looking Back One Year

Hi Everyone.  Happy Almost Easter.  Think back to last Easter.  How were you doing as far as taking care of your health?  Are you doing better this year?  The same?  Worse?  It's good to stop and check ourselves once in awhile, and perhaps kick ourselves in the butt, if necessary. Or, pat ourselves on the back.  Our health should be our top priority.

Anyway, I want to share something interesting that I read about the other day.  There was a study of 660 people in Texas, Kentucky and Maryland.  The upshot of the study was that if you are over 60, and doing OK mentally at that point, you can enhance your "episodic memory" by having 1-2 cocktails.  That's news to me!  Episodic memory is the ability to bring events to mind, whether they are recent happenings, or events from long ago.  The thought is that moderate alcohol consumption might promote generation of new nerve cells in the hippocampus- the brain area considered critical for episodic memory.  The link between the moderate alcohol consumption and the episodic memory improvement was revealed through reviewing the participants' alcohol consumption, demographics, neuropsychological evaluations, MRIs of their brains, and whether or not they were genetically at risk for Alzheimer's.  Researchers warned, however, that having five or more drinks an any one occasion would do the brain more harm than good.  (Well, now, duh).--From Dr. Andrew Weill's Daily Health Tips, (an excellent blog to follow).

It really bothers me when people make such a big deal about aging, inferring that it means you're going downhill. You could actually improve your health as your age.  As a matter of fact, your "golden years" could be just that--golden, because you are finally taking care of you!  By just losing 10% of your body weight, (which, obviously, for a 200 pound person is only 20 pounds), you can reap the following benefits:

*Better blood pressure and heart health.
*Lower cholesterol.
*Less risk for diabetes.
*Better sleep, (if you suffer from obstructive sleep apnea).
*Less joint and back pain.
*Improved breathing.
*Less risk for colon cancer.
*Less risk for breast cancer.
*A healthier and happier gallbladder.
*More energy.
*Improved self-esteem.

So, instead of setting an overwhelming weight loss goal, why not just shoot for 10% ?

I hope this finds you well and happy. If you ever want someone to help support you through a wellness goal, I encourage you to reach out to someone.  My sister and I have texted each other daily, for 7 months now, reporting on how we're doing regarding food intake and exercise.  It has really helped us.  Happy Easter!


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