Wednesday, August 29, 2012

Ways to Deal with Stress





 Wellness Wednesday~
August 29, 2012


Stress can show itself in our daily lives, whether we like it or not.  Do you feel stressed?  Perhaps you've experienced one of the symptoms of stress listed on the graphic here.  If so, don't worry; you're in good company. I catch myself having to “distress” my mind and focus on the good things around me and in my life. Everyone deals with stress in his or her daily life, so here are 4 ways you can manage it!


1.  Positive Self-Talk
We all talk to ourselves; sometimes we talk out loud but usually we keep self-talk in our heads. Self-talk can be positive ("I can do this." "Things will work out.") or negative ("I'll never get well." "I'm so stupid.").  Negative self-talk increases stress, whereas positive self-talk helps you calm down and control stress. With practice, you can learn to turn negative thoughts into positive ones.



2.  Emergency Stress Stoppers
Stress is all around us — at work, at home, on the road, and in public places. Stress is often caused by poor communication, too much work, and simple hassles like standing in line. Emergency stress stoppers help you deal with stress on the spot.  Use the list below to check off some emergency stress stoppers that might help you. Remember that you may need different stress stoppers for different situations.
  • Count to 10 before you speak.
  • Take 3 to 5 deep breaths.
  • Walk away from the stressful situation, and say you will handle it later.
  • Go for a short (2-minute) walk.
  • Do not be afraid to say, "I'm sorry," if you make a mistake.
  • Set your watch 5 to 10 minutes ahead to avoid the stress of being late.
  • Break down big problems into smaller parts. For example, answer one letter or phone call per day, instead of dealing with everything at once.
  • Drive in the slow lane (but not too slow), to help you stay calm while driving.
  • Smell a rose, hug a child, pet or friend, or smile at your neighbor



3. Finding Pleasure
When stress makes you feel bad, do something that makes you feel good! Doing things you enjoy is a natural way to fight off stress.  What do you like doing?  Some people like to watch wildlife, garden, play or listen to music, cook, exercise, or relax outdoors.

You don't have to do a lot to find pleasure. Even if you are ill or feeling down, you can find pleasure in simple things such as going for a drive, chatting with a friend or reading a good book.  Try to do at least one thing every day that you enjoy, even if you only do it for 15 minutes.



4.  Daily Relaxation
Breathing deeply is a simple way to reduce stress.  Try this deep breathing exercise the next time you need a moment to relax:

  • Sit in a comfortable position with your feet on the floor and your hands in your lap, or lie down. 
  • Close your eyes, and picture yourself in a peaceful place. Perhaps you are lying on the beach, walking in the mountains, or floating in the clouds. Hold this scene in your mind.
  • Inhale and exhale. Focus on breathing slowly and deeply.
  • Continue to breathe slowly for about 10 minutes or more.

Try to take at least 5 to 10 minutes every day for deep breathing, or another form of relaxation. 

Contact Nancy Larson at my.healthiswealth@comcast.net

Wednesday, August 22, 2012

GetWellin2012: Gluten evils and woes

GetWellin2012: Gluten evils and woes:  Wellness Wednesday August 22, 2012 Are you gluten sensitive? Gluten sensitivity is not a disease and therefore has no cure. Glut...

Gluten evils and woes




 Wellness Wednesday
August 22, 2012
Are you gluten sensitive? Gluten sensitivity is not a disease and therefore has no cure. Gluten sensitivity is triggered by eating products containing gluten. The only way to avoid its complications is to stay away from food products containing gluten. (NaturalNews) In the 1920s, the US government found that animals fed a diet of white flour developed serious neurological diseases and died. The FDA declared that most white flour products must be "enriched" with iron and a few vitamins to "correct" the problem instead of banning this toxic product like they should have.  This unfortunate decision has helped create an even more risky situation that results in diabetes, heart disease and cancer for millions of people.
Dr Lipman, who founded the Eleven Eleven Wellness Center in New York City, says most people will feel better within 3 days. Weight loss, more energy, clearer skin and a sharper mind are just a few of the benefits of a gluten-free diet. “I find most people feel better when they stop gluten – including those without celiac disease. Of all the problems I see in my practice – from unexplained weight gain to chronic fatigue, digestive problems, aches and pains, and more – invariably, gluten is often one of the underlying causes.”

According to a review in the New England Journal of Medicine , there are 35 diseases that can be caused by eating gluten. Some of these symptoms are: arthritis, ADHD, depression, anxiety, IBS, lupus, frequent headaches, fatigue, eczema, loss of muscle coordination, osteoporosis, a weakened immune system, fungal overgrowth, organ inflammation, weight loss/weight gain, and malnutrition.

Some of the Gluten evils and woes
Things the Food Industry doesn’t Want You to know ..gluten is purposefully put in some products because it increases hunger signals to make you eat more of a product by increasing the ghrelin in the digestive tract to enhance feelings of hunger - leaving you hungry for more of that product. Gluten also interferes with leptin which tells your brain you're full and signals fat to break down. Leptin also normalizes pain sensations in the spinal cord. n D and K





Solution: STOP EATING GLUTEN!
Gluten affects everyone negatively, some effects are very evident now but most of them are sub-clinical and will not show up for years. When disease does finally manifest, the connection to gluten will be overlooked or denied. Gluten-free is a lifestyle choice for health of body and mind. If we choose a gluten-free lifestyle for obvious health reasons, we are intentionally avoiding trouble both now and in the future.
If you want health and vibrant living, go to a natural lifestyle and natural remedies~


Learn more:
http://www.naturalnews.com
 
Feel free to Nancy@ my.healthiswealth@comcast.net



Wednesday, August 15, 2012

Peanut Butter~ it does the body good



Wellness Wednesday~
Aug 15, 2012

Benefits of peanut butter...
Remember being a child and getting peanut butter & jelly sandwiches in my school lunch box?  But once you became a teenager, it either wasn’t “cool” or it was look upon as a guilt-ridden indulgence.  Well let me try to bring you back to one of your favorite childhood pleasures, peanut butter!  
Peanut butter is a staple in many households for its convenience and kid-friendly flavor. I know it was a staple food for our family growing up and for my own children.  It can be used on sandwiches or as dips and toppings for fruits and vegetables. Don’t forget, peanuts are part of the legume family, along with peas and beans, which are healthy proteins. Here are some of the benefits:

Did you know it’s packed with nutrition?
A serving of peanut butter has 3 mg of the powerful antioxidant vitamin E, 49 mg of bone-building magnesium, 208 mg of muscle-friendly potassium, and 0.17 mg of immunity-boosting vitamin B6. Research shows that eating peanuts can decrease your risk of heart disease, diabetes, and other chronic health conditions. One study published in the Journal of the American Medical Association found that consuming 1 ounce of nuts or peanut butter (about 2 tablespoons) at least 5 days a week can lower the risk of developing diabetes by almost 30%.

It's got the good fat!
Peanut butter is chock-full of healthy-heart monounsaturated fat. A recent study found that insulin-resistant adults who ate a diet high in monos had less belly fat than people who ate more carbohydrates or saturated fat. PS: If you're buying reduced-fat peanut butter because you think it's better for your waistline, save your money. The calories are the same (or even a little higher) thanks to the extra ingredients that are added to make up for the missing fat (including more sugar).
Some tips on how to buy the best,  here's what to look for:
Sodium: Counts can range from 40 mg to 250 mg per 2-tablespoon serving. (Organic versions tend to have less.) Keep in mind that higher sodium content tends to mask the peanut flavor.
Sugar: Natural brands have 1 to 2 g--about half as much as commercial brands.
Other facts about peanut butter you may not know:

·         Good Fats

o   Most of the calories in peanut butter come from monounsaturated fat. This type of fat is known to lower LDL cholesterol, also known as "bad" cholesterol. According to the Women Fitness website, eating 1 oz. of peanut butter daily can reduce the risk of heart disease by 25 percent.

·         Fiber

o   Peanut butter is high in fiber. Dietary fiber helps reduce the risk of colorectal cancer, and helps to regulate blood sugar and cholesterol levels.

·         Nutrients

o   Peanut butter is high in many important vitamins and minerals such as iron, calcium, magnesium, copper, potassium, and vitamins E and B3.

·         Alzheimer's disease Prevention

o   According to Men's Health, the nutrients in peanut butter may help lower the risk of Alzheimer's disease.

·         Gallstone Prevention

o   According to research conducted by the Harvard School of Public Health, consuming 1 oz. of peanut butter daily can reduce the risk of gallbladder disease by 20 percent.


Now go grab you a slice of bread and spread some tasting peanut butter on it, close your eyes and remember when...enjoy yourself!


Contact Nancy Larson @ my.healthiswealth@comcast.net





Wednesday, August 8, 2012

Osteoporosis~ Are you at risk?


Osteoporosis, which means "porous bones," cases bones to become weak and brittle — so brittle that a fall or even mild stresses like bending over or coughing can cause a fracture. In many cases, bones weaken when you have low levels of calcium and other minerals in your bones.

Development of osteoporosis in the spine

A common result of osteoporosis is fractures — most of them occurring in the spine, hip or wrist. Although it's often thought of as a women's disease, osteoporosis affects men too. As our population ages, even more men will get the disease. Approximately two million American men already have osteoporosis. About 12 million more are at risk. Men over the age of 50 are more likely to break a bone due to osteoporosis than they are to get prostate cancer.

According to the International Osteoporosis Foundation, 1 in 3 women over the age of 50 will experience bone fractures caused by osteoporosis.  Men are also at risk; 1 in 5 men over 50 will experience bone fractures, usually located in the wrists and forearm.

The following factors increase a person’s risk for developing osteoporosis:
  • Smoking
  • Excessive alcohol consumption
  • Excessive caffeine consumption
  • Amenorrhea (having no menses)
  • History of osteoporosis in the family
  • Chronic diarrhea (e.g. Irritable Bowel Syndrome)
  • Eating disorders
  • Excessive exercise
  • High-protein diets
  • Sedentary lifestyle/inactivity
  • Inadequate nutrition

Another way to increase bone density is exercise. Weight-bearing exercises put stress on the bones, allowing for mass buildup. Such exercises include:
  • Light weight lifting
  • Running
  • Jumping
  • Aerobic exercise
  • Walking
  • Swimming
  • Bicycling
  • Dancing
  • Skiing
  • Household chores
 
The most obvious way to prevent osteoporosis is to increase your Calcium intake. Calcium is contained in high amounts in dairy products, fish, soybeans, tofu, and dark green vegetables as well as in Calcium supplements.

Maintaining your bone density is also important, especially as you age.  This is why dedication to a well-balanced exercise program is so important!


Wednesday, August 1, 2012

Spending out of Control?

Wellness Wednesday~

With vacation out of the way and school about to begin, many families face financial stress. Be proactive by taking charge of your finances so that you are making a positive contribution to your family’s well-being now and in the future.

Here are some tips you can do NOW to control your family's spending:

  • Make a finance journal.  Keep track of all revenues and expenditures each family member makes for the week.  This allows you to get a good idea of where money is being spent, when it is being spent, and who is spending it.  It also allows you to see when and where money is coming in.  


  • Determine your fixed and variable expenditures.  Expenditures fall into 2 distinct categories:  fixed and flexible.  Fixed expenditures are those items required for survival whose amount does not fluctuate on a weekly, monthly, semi-annual, or annual basis.  Examples of fixed expenditures are rent/mortgage, car payments, school loans, credit card payments, insurance, retirement installments, and medications.  Flexible expenditures are also required for health and survival, but their costs can fluctuate depending upon your needs.  Examples of flexible expenditures are groceries, utilities, gas, clothing, and any "luxury spending" like eating out or traveling.


  • Design a budget, and stick to it.  Once you know your expenses, you can plan to cut back on flexible expenditures to meet your new financial needs.  However, you may have to investigate options to reduce your fixed expenditures as well.  Make sure that this new budget is a realistic one that can be attained by all members of your family.  Living within a budget takes teamwork, and can only be attained by every family member working together to make it happen.
 Contact Nancy Larson at my.healthiswealth@comcast.net with any of your wellness questions.