Want To Save Money? Stay Healthy!

  Your Health is your wealth is a saying that has been used over the years to describe that one's good health should be valued above all else. The saying might refer to a person who enjoys good health and therefore is rich in the most essential way.

The idea that good health is worth more than material wealth is an understatement. Without good health, wealth cannot be appreciated therefore it becomes meaningless. Another interpretation of the saying health is wealth might be riches cannot buy good health. No amount of money can buy back wellness once it is lost.

According to How to Stay Healthy.com, you can build your health account by starting with your diet; spend your calories wisely on "good investment" foods. Good investment foods consist of high-volume, high-density, high-fiber foods that fill you up on less. Soups, salads, vegetables, whole grains and beans are great examples of good investments.

If you know you want dessert with dinner, do not have a sweet treat during the day.  You need to negotiate with yourself- as in checks and balances. This mentality allows us to have everything, just not everything at the same time. To be able to have my pumpkin pie last week, I had to give up my mash potatoes…it was worth the trade!

Want to clear your mind? Exercise! Even though yoga doesn't make you drip in sweat, it calms the mind from "food noise" and prevents overeating. Now take a deep breath and release…and don’t think about that leftover piece of pie!

Walking is another form of exercise. A few things that walking will do for you include; strengthening your joints and muscles, helping to reduce cardiac disease. I found myself taking a long walk this weekend just to cleanse my thoughts and enjoy the beautiful sunlight If you enjoy walking, try finding a friend to go along, everything is always more fun when you're with a friend.

Don’t forget to drink plenty of water, with the holidays upon us; we tend to take less care of ourselves. Everyone has heard the advice, "Drink eight 8-ounce glasses of water a day. Although the "8 by 8" rule isn't supported by hard evidence, it remains popular because it's easy to remember. Just keep in mind that the rule should be reframed as: "Drink at least eight 8-ounce glasses of fluid a day," because all fluids count toward the daily total.

Do you feel richer after reading this article?  Just keep depositing into your health account, everyday.

Nancy Larson
my.healthiswealth@comcast.net

Be Thankful and Serve~

Wellness Wednesday

Tomorrow is a day that Americans give thanks for the blessings in their lives and in the communities where they live.  I am very thankful for the opportunity to give time at the Thanksgiving Throw down at the United Methodist Church where the Boys Scouts & Girl Scouts served a thanksgiving meal to anyone who wanted a warm meal. There were over 350 people served that evening.  It is gratifying to see young people smiling and serving their community. 

With the weather in the 20`s I shivered as I entered the building.  I found myself passing people in coveralls and standing in the foyer of the church for warmth waiting for the meal to be served. It was quit humbling to see so many people in need. As I entered the basement of the church I could smell the aroma of Turkey baking. I saw sweet little faces waiting for the meal to be served fidgeting in their seats. Several people smiled and seem grateful for the warm church basement and a meal. The Girls and Boys Scouts wander around the room serving hot coffee to the group with genuine kindness. 

Watching a mom with her three children tugging at her shirt asking “when do we get to eat?” made me ask myself, why is this mom here, why doesn’t she have enough to feed her children?  There are so many in need in our community. Moving throughout the room chatting with the people made me appreciate what I have even more.  The group included the homeless, men living at the mission, families without enough food, mothers with children, impaired elderly folks, young /teenage children.  

I have told my husband how much I admire Mother Teresa and want to emulate that kind of love and real compassion for our community.  Being a part of this caring event was a good start giving back to this community.  We (my husband and I) will be ringing the bells this season as well as giving to Toys for Tots and however else we can serve and make a difference.

Below are a few places you can start giving today:

*Salvation Army: donate your time to ring the bell, or donate food items

*Muncie Mission: donate your time to help serve a meal. Donate food/money/clothing

*Toys for Tots: donate toys

*Feed My Sheep: donate time, food, or money

*Second harvest food bank: donate food items, money

*Nursing homes: donate your time to visit the residents

There are many ways to help the community during this holiday season, find out how you can serve.

Eat what you want, just less of it.

    Eat what you want, just less of it.

Know the nutritional value in what you eat; and once you learn how much energy and sweat it will take to burn off that treat, you'll have a much harder time eating it. With Thanksgiving upon us, I will choose not to have seconds!  It is all about choices: input vs. output!

Do you ever wonder how much you’d need to exercise to burn off that pumpkin pie? Think about it; a workout that requires half an hour of your time to burn the 200 to 300 calories that took less than a few minutes to eat!

Take a look at a few examples from Montgomerydiet.com site that will surprise:

To burn off common, seemingly small treats, such as one chocolate chip cookie, one serving of potato chips, one candy bar, one soda, a bowl of ice cream or a couple of mozzarella sticks, you would have to do aerobics for thirty minutes. That's considered a good, average workout to burn off treats such as medium movie popcorn, the typical regular sized smoothie, most regular sized frozen chocolate drinks, a small Dairy Queen Blizzard, a small McDonald's McFlurry, or a medium order of fries or onion rings, (each of these items average up to 800 calories) you would need up to an hour and a half on the elliptical! Yikes! Think about it before you put it in your mouth…how much will this cost me in the gym?

 “Knowledge is everything!” If you're interested in an appetizer such as a blooming onion, an order of cheesy fries, and cheesy bread from your favorite pizza place, or a southwest eggrolls, plan to walk briskly for 6 hours!! 

Do you know that the Wendy’s Apple Pecan Chicken Salad is 520 calories? Just because it has the word “salad” you would assume it is healthy…

Remember, the choice is yours!

To find out how many calories you are burning, go to the following link and simply enter your bodyweight and the average time you spend doing one of the exercises/activities and click on Compute Calories Burned.

http://www.internetfitness.com/calculators/calburncalc.htm

Pumpkin Power!

October 30, 2013

What’s the first thing you think of when I say Fall?

Halloween season is here!  That means it's time to set out those autumn decorations, play some scary music, watch a horror movie, take in some haunted houses or corn mazes, and visit the pumpkin patch to find that perfect specimen for your jack-o-lantern.  And then of course, there's always my favorite part: Apple cider, Hayrides, Corn Mazes, Leaves changing color, and of course, pumpkins!

Let me start with one of my favorite fall vegetables… some call it a fruit.

Not only they are the delicious in mom`s Thanksgiving pies (they are the best), they also have a powerful nutrient punch! 

According to Trisha Gilerson, there are 5 Reasons to Eat Pumpkin:

1. Just 1 cup of pumpkin has 200% of your recommended Vitamin A along with carotenoids that covert into a form of Vitamin A. This aids in building a strong immune system important for the coming cold and flu season. Vitamin A is also vital for eye and bone health.

2. Pumpkins are high in anti-oxidants. Antioxidants help in decreasing inflammation (inflammation = bad). Sweet!

3. Pumpkins are fantastic for restoring electrolytes. One cup of pumpkin has 564 milligrams of potassium (vs. bananas puny 422 milligrams). Pumpkins obviously put the smack down on bananas. For a post-workout, don’t forget to load up on the pumpkin. (Bananas are also much higher in sugar with 14 grams to pumpkins 2 grams of sugar—that’s just an extra reason to eat pumpkins!)

4. It’s not just the flesh of the pumpkin that’s good for you. Pumpkin seeds (or as my husband calls them …pumpkin nuts) are powerhouse player too. Pumpkins seeds are a good source of zinc, protein, magnesium, potassium!

5. Pumpkin seeds are also rich in the amino acid tryptophan. *yawn* Yes, this is the same amino acid in turkey that makes you drowsy. This amino acid also helps to produce serotonin which helps keep us happy. Eat pumpkins. They’re happy food!

Pumpkin pies cooking in the kitchen are a comfort food to me. The aroma of pumpkin mix with cinnamon gives me a warm fuzzy feeling, and now I know it also gives me the vitamin A that my body needs…what t a great combination!

Happy Fall!

Do you like your smile?

 

 Wellness Wednesday

October 23, 2013

You don't have to brush your teeth - just the ones you want to keep.  ~Author Unknown

 

 

Visiting the dentist is usually viewed as a “bad” thing, but let me remind you, a healthy mouth is vital to have healthy physical well being. After visiting my dentist this week for dental work, I was reminded of some basic tips on how to preserve your pearly whites. With regular checkups you can avoid the high expense of repairing a tooth. Be proactive not reactive for your teeth.

Listed below are 10 key oral guidelines of main issues that will increase your teeth well being:

Tip 1: Brush your teeth twice a day.

Tip 2: Brush your teeth following every meal.

Tip 3: Brush the teeth employing fluoride contained toothpaste as well as suitable toothbrush.

Tip 4: Brush your tongue too.

Tip 5: Brush your teeth by holding the toothbrush at a slight angle against the teeth utilizing short back and forth motions.

Tip 6: Floss your teeth. Ease the floss gently between your teeth; pull the floss smoothly back and front.

Tip 7: Dental clean stick enables to clean between the teeth.

Tip 8: Use mouth rinse in order to aid minimizes plaque between the teeth.

Tip 9: Preserve very good and healthy consuming habits and diet strategy. You

will need to have to steer clear of foods making use of contained a lot of sugar.

Tip 10: Frequent dental check up. Visiting your dentist every six months will help maintain dental care when required.

We all know that prevent is so much better than a cure, so start following the above guidelines and proactive towards your oral health and attractive full smile.

This post is based upon information gathered from relevant articles such as www.happy-tooth.com and is not intend to replace professional guides. 

For more healthy tips, visit: http://dcwellnesswednesday.blogspot.com/  

Nancy Larson @ my.healthiswealth@comcast

Eat before you Exercise!

Wellness Wednesday~

Did you know what you eat before you exercise actually depends on when you exercise. Some people do have a hard time exercising without eating first, (I always feel better eating a slice of toast or something) especially if it’s been a long time since their last meal or snack. According to SparkPeople.com, these individuals often are more sensitive to changes in their blood sugar levels, which fall during the first 15-20 minutes of workout. A drop in blood sugar can cause tiredness, mild dizziness, or even faintness—especially if your blood sugar was already low (this happens to me), but eating something beforehand can help prevent this. Be aware of your own health, if you have diabetes or hypoglycemia, you’ll probably want to eat before your workout. If you get very hungry during a workout (and it interferes with your energy levels or focus), or become so ravenous after an exercise session that you end up overeating, try drinking a protein shake during your workout to avoid some of these problems.
Remember to listen to own body, if eating before exercise upsets your stomach or you like to exercise first thing in the morning or at a time when eating first isn’t convenient, don’t feel like eating first is a must.

 Mayo clinic tries to clarify some questions and concerns on eating before exercise:

·         You will want to eat a combination of low-glycemic carbohydrates such as whole-grain bread, some protein or vegetables if you exercise later in the morning or day.

·         You may be a person who exercises in the morning 10 to 15 minutes after rising, chances are you don’t really need or feel like eating anything until you finish your workout.

·         If your workout lasts less than 30 to 40 minutes, you may want to drink a few glasses water before your workout.

·         You need to have some juice, a few pieces of fruit or bring some juice with you to drink during your workout if your workout lasts longer than 40 minutes.  

·         If you are hungry an hour before your workout, have a small smoothie with protein, frozen fruit and yogurt, or fruit and nuts.

After a workout, your body is starving for nourishment, so kick-start the healing process and adaptation of muscle growth with fresh fruit with yogurt, or any light combination of protein and carbohydrates

Some additional tips:

Your Pre-Exercise Fluid Needs
Being well-hydrated will make your exercise easier and more effective. Try to drink 16-20 ounces of water during the 1-2 hours before starting your workout.

Your Pre-Exercise Meal or Snack
News flash: Most of the fuel you use during exercise doesn’t come from the food you’ve recently eaten! It actually comes from the carbohydrates (called “glycogen”) and fat that’s stored in your muscles, liver, and fat cells. That’s enough to fuel 1-2 hours of very intense exercise or 3-4 hours of moderate intensity exercise.

 Contact Nancy Larson @my.healthiswealth@comcast.net

Think Pink

 Wellness Wednesday

While most people are aware of breast cancer, many forget to take the steps to have a plan to detect the disease in its early stages and encourage others to do the same.  When my husband watches a NFL football game and sees pink he always looks over at me and asks if I had my annual mammogram. Sheepishly I usually reply with “I`ll make my appointment next week.”  Even with all the information about early detection, I find myself “too busy” to make that appointment.  There is no excuse for not taking care of oneself… my appointment is schedule for next Tuesday!

I know several women in my work place that is, and has dealt with breast cancer.  I have curiously asked them how they found out about it.  They consistently said it was found it through self examination. They felt a lump and contacted their physician to have it check out.  Be proactive in your health and do your self  breast exams monthly, it could save your life.

The national Breast Cancer Foundation suggests having an early detection plan which includes: All ages: Maintaining a healthy weight, follow a low-fat diet, getting regular exercise, quitting smoking, and reduce alcohol consumption. Beginning at age 20: Performing breast self exams and looking for any signs of change. Age 20-30: Schedule clinical breast exams every three years.  Age 40: Having a baseline mammogram and annual clinical breast exam.  Age 40-49: have a mammogram every one to two years depending on previous findings. Ages 50 and older: Having a mammogram every year.

To help clear up some of the myths and misconceptions, see below:

MYTH: Family history of breast cancer means you will develop breast cancer too.

TRUTH: According to the Cancer Center of University of Michigan, 80 to 85 percent of women with breast cancer have no family history of the disease. That being said, it is important to get a yearly mammogram, regardless of family history.

MYTH: There is nothing you can do to reduce your risk of developing breast cancer.

TRUTH: All women can take steps to reduce their risk of developing breast cancer, including regular screenings and a healthy diet. See the EARLY DETECTION PLAN below.

MYTH: If you’re diagnosed with breast cancer, you’re going to die.

TRUTH: When caught early, up to 98 percent of women survive at least five years, according to the University of Michigan Cancer Center. Advancements in treatments have increased the survival rate to 10 years for 85 to 90 percent of women.

MYTH: A lump in your breast means you have breast cancer.

TRUTH: Only a small percentage of breast lumps turn out to be cancer, according to the National Breast Cancer Foundation. However, it is important not to ignore any persistent lumps or changes in breast tissue. Sometimes women stay away from medical care because they fear what they might find. Take charge of your health and schedule regular clinical exams.

MYTH: Only women can get breast cancer.

TRUTH: Because men also have breast tissue, they are at risk for developing breast cancer. While breast cancer is rare in men, it does happen and men should also give themselves regular breast self-exams and note any changes to their physicians.

MYTH: Mammography will detect lumps so I don’t need to do self-exams.

TRUTH: Mammography will detect, on average, about 80 to 90 percent of breast cancers in women without symptoms, according to the American Cancer Society. Women should perform routine breast self-exams in addition to getting annual clinical breast exams. Most experts agree that mammography saves lives and recommend annual mammography starting at age 40.

MYTH: Breast cancer only occurs in older women.

TRUTH: Breast cancer does not discriminate based on age. While the disease is more common in post-menopausal women, 25 percent of women with breast cancer are younger than 50, according to University of Michigan Cancer Center.

I want to encourage you to wear pink this month to show your support to all those who have survived breast cancer, and to encourage others to have an early detection plan.

Nancy Larson @my.healthiswealth@comcast.net