Healthy Living: Body, & Soul

Eating Fruits and Vegetables from a Glycemic Load Perspective

By Karen Best Wright, B.S. Holistic Health & Wellness Educator

We seem to read everywhere to eat "lots of fruits and vegetables." I would rather it read eat "lots of vegetables and fruits daily." Fruits and vegetables are full of anti-oxidants that help repair our damaged cells and help keep the healthy ones healthy. We need to eat a lot of vegetables - It is hard to gain weight eating too many unadulterated fresh or frozen vegetables. Now as for the fruit. There are a lot of good vitamins and phystonutrients in fruits as well, so they are also good to eat, but not on a limitliess basis. The key to eating fruit is to mostly eat fruits that are also high in fiber. If you are concerned because you are diabetic or have hypoglycemia, limit your intake of bananas and mangoes, as they have a higher glycemic load than other fruits. Basicially eat a lot of fresh or frozen vegetables without all of the high fat dressings added to them and about two servings of fruit daily. Also be cautious on the fruit juice. A little is good and a lot is not better.

In sumary: eat more vegetables than fruit.

Karen Best Wright, B.S. Health Education

www.TheWellnessWay.org

www.GrandparentingBlog.com

 

"Let Your Light Shine"

The other day I was speaking with a mother who was dealing with some very difficult behavior from her young daughter. The child's behavior was upsetting the mother, as it would any mother. The mother explained the child's behavior as "dark and angry." The mother was at a loss at what to do. She too was angry and frustrated by the situation. As I thought about this, I realized that one cannot make darkness go away by force but only by bringing light into the situation will the darkness go away. When we go into a dark room, we don't yell at it and tell it to go away. We turn on a light.

The point I am making is we will have more success by first bringing our own light to a situation and hoping it will influence others. By this I mean calming, love energy. Unfortunately it does not guarantee that the darkness (depression, anger, etc.) inside others will automatically go away, but there is a better chance at helping the person change if they can see and feel love energy emminating from those around them. If we stay angry and bitter over a bad situation, we are not likely to help anyone improve. As the saying goes, "Let your light shine."

Karen Best Wright, B.S. Holistic Health & Wellness Educator
Reiki Practitioner

www.TheWellnessWay.org

Quote for the Day

"If I fall down seven times, I will get up eight." When that comes to health and wellness, don't let your mistakes stop you from getting up again and getting back on board with healthy living choices. We are not always on top. We all fall down on our goals and aspirations. The important thing is to keep getting up, regardless of how far we think we have fallen.

So get back up and keep going.

Karen Best Wright, Holistic Health & Wellness Educator

www.TheWellnessWay.org

Are You Happy?

By Karen Best Wright, B.S. Holistic Health & Wellness Educator

Are you happy? If the answer is yes, that is terrific. That is what we are really wanting. We want to be happy. If the answer is no. You are not happy, then the question is why not? That can be a tough question to answer. We all know people who have a ton of problems but appear happy, who are broke and seem happy, or are sick and still happy. Then we all know  people who never seem happy, no matter what. Sometimes I have gotten myself in that rut. I have gotten myself into situations that simply made me unhappy. The first thing to do is to visualize what it feels like to be really happy. Set aside the lousy relationship you are in or your low bank account for a minute. Visualize what it feels like to be in a happy situation, really feel it. Once you really know what it feels like to be happy, it is sometimes easier to see what is causing your problems and solutions will come to you. Once you know what it really feels like to be happy, it is easier to recognize those situations that are going to be downers and you can avoid them or at least deal with them in a more productive way.

Karen Wright

The Wellness Way

http://www.TheWellnessWay.org

What advice would you give yourself?

By Karen Best Wright, B.S. Holistic Health & Wellness Educator

When you feel like your life is missing something or you keep making the same mistakes over and over again, or you simply don't know what steps to take next, take a few minutes and pretend that you are 20 years in the future looking back on your life right now. What advice would you give yourself if you could see yourself from a completely different perspective? Would you be telling yourself to start eating better, start exercising, improve a relationship, or get out of a relationship? Would you be telling yourself to go back to school, change careers, or find your spirituality? Sometimes that helps me when I do exactly that. I pretend that I am 78, rather than 58. What would I be thinking about my decisions that I am making right now? I know for some of them I would be saying "go girl, you're doing great," or I might be saying "Karen you know better." I listen when I know I am giving myself some good advice. I also pray that my spiritual guides are directing me in advising myself as well.

Try it and see if it helps you. Feel free to leave suggestions that help you.

Karen

The Wellness Way

http://www.TheWellnessWay.org

Healthy Homemade Food for My Dog

By Karen Best Wright, B.S. Holistic Health & Wellness Educator

www.TheWellnessWay.org

I usually write about health for people, but some of us actually go to the trouble (and it can be a hassle) to make nutritious dog food from whole foods. When I asked my vet about making my own healthy dog food, he told me I lived on the wrong coast. I live in Virginia rather than California. That didn't deter me. Once I found out from my vet how many calories my Pug should be consuming, I went to work experimenting. Contrary to some beliefs dogs do not need an all meat diet. They do need plenty of protein, whole grains, and vegetables. Here is a typical recipe. However, much protein comes from animal protein.

2 cups cooked old-fashioned oatmeal cooked with 1/4 cup flax seed.

2 cups cooked brown rice

2 cups cooked whole wheat kernels

(when you get this far, it is actually tasty for human consumption for porridge by adding some honey and milk.

After all of the cooked foods are added together in a large bowl, add about

1 pound raw ground turkey, or a 13oz can salmon.

2 cans cooked carrots or I prefer grating raw carrots and adding them raw to the mixture. To that I add 2 cans drained and rinsed green beans (to get rid of salty water).

Next add 2 -3 raw eggs (shells and all).

If the mixture appears not thick enough for you, add some ground corn meal.

Finally I add a liquid form of anti-oxidant supplements to the mixture and stir well (with my hands).

The dog food is ready to freeze in 2 cup portions in a sandwich bag with the zip lock type. I put 2 cups in a baggy, because that is what I feed my dog. Your amounts will vary depending on the size of your dog. Ask the vet how many calories your dog should be eating.

So basically I count up the calories for the entire weeks batch before I make it. That way I know exactly how many calories is in 2 cups.

My pug has got to be the best fed dog in town.It is important to freeze the dog food becuase of the uncooked egss and possibly uncooled meat.

Kaen Wright

www.TheWellnessway.org

 

Are you ready for a change?

By Karen Best Wright,

www.TheWellnessWay.org

If you are overweight, stressed, tired, frustrated, overwhelmed, broke, lacking purpose, or in a harmful relationship, you need a lifestyle change. The word "change" can be scary when you really think about it. When something changes, what we are accustomed to will break-apart. The uncertainty of what will follow may be what unconsciously prevents us from making the change in the first place. That is why when we try to make changes, we often find ourselves right back on familiar ground. We never really made a change, we just changed a few circumstances but nothing substantial.

In order to really make changes that are necessary to improve the quality of our lives, first we need to recognize the true necessity of a change (we must really want to change) and have Faith that the pieces of our lives will eventually come together and create a new and more beautiful life. Changing unhealthy habits and thinking patterns can be difficult, if we believe that.

Keep a journal specifically for your goals or spiritual ideas. Either write down exactly how you want your life to change or cut and paste a picture that represents the changes. Keep those thoughts foremost in your mind. When you look at the end result of who you are or what you will change, realize that the seed is already in you, growing. All you are going to do is nourish that seed with little steps of change, trusting that you are being guided to become who you were meant to become all along.

Karen Best Wright
www.TheWellnessWay.org

www.RaisingYourGrandchildren.com

www.SenioPro.com

 

5 Toxic Words that hinder self-empowerment

By Karen Best Wright, B.S. Health & Wellness Educator

There are at least 5 TOXIC words that hinder our ability to become self-empowered. Self empowerment means possessing the inner strength and resources to bring about a desired change in our lives. The 5 toxic words to avoid saying to ourselves are: should, ought to, need to, have to, and must. For example saying to yourself, "I should clean  up this room. I ought to clean up this room, I need to clean up this room, I have to clean up this room, or I must clean up this room. That may or not have the affect on you that you desire. You may or may not clean up the room, but almost certainly you will have negatively feelings associated with it, not liberating, self-empowered feelings.

Now let's take for example you look at your horrifically unorganized room with your important papers hidden somewhere within the piles. You know that it is important to sort through the garbage, throw old mail away, and organize what you do need for efficient record keeping. Avoiding the toxic words, you might assess the situation and say, I could clean this room if I choose to put in the effort. Next, you can choose rather or not to tackle the project. Without using any of the toxic words, you can choose whether or not to tackle the project. You may also decide whether or not you want a clean room or not. You may want the room to be clean but yet you may choose not to do anything about it, but at least you are owning the problem and admitting you are making the choice. Most desirably would be  to say, "I really want to have a clean room." At this point, you may need to access the situation further and make a plan on how you will clean the room, even if that means enlisting help from others.

The words to remember are; can/could, choose to, and want to.

In promoting self-empowerment we first need to be aware when we say the five toxic words and eliminate them from our word bank. With a little effort we can rephrase the sentence to be more self-empowering helping us to feel in charge without the guilt, shame, and feelings of resentment and hopelessness.

To read more about this topic go to Karen's website at

http://www.thewellnessway.org/SelfEmpowerment.asp

Karen Best Wright, Holistic Health & Wellness Educator

www.TheWellnessWay.org

www.RaisingYourGrandchildren.com

www.SeniorPro.com

Dealing with stress by popping more pills?

Today while on CNN, I thought I was reading a legitimate article about dealing with stress, a topic that always interests me. I started reading, and about the time I realized the article was really an advertisement, a video popped up. The claim? A new miracle product, a dose two capsules, will relieve stress WITHOUT you even having to change your daily habits. They note, that many people find it too difficult to change their diet or exercise, thus we can solve our stress problems with 2 pills.

I hope anyone who believes this approach to stress management will think twice. I am not saying that the ingredients in this NEW product might not help, IF you are eating well and getting enough physical activity, and getting enough sleep, but any pill in and of itself cannot replace proper nutrition and physical activity no matter what the product manufactures profess.

Old fashioned nutritous healthy food and physical activity needs to be the foundation of everyone's stress management program.

Karen Best Wright, B.S. Holistic Health & Wellness Educator
(Master's Degree student in Psychology: Specialization in Health & Wellness)

www.TheWellnessWay.org

www.Grandbloggers.com

www.Seniorpro.com

 

15 Tips for Weight Loss

Is losing weight one of your New Year's resolutions? If so, you are joining the millions of Americans with the same goal. Each year millions of Americans make the goal to exercise and lose weight. But studies show that more than half of them quit trying within 6 months. Will you be part of the minority who beat the odds?

How can you be successful without the expensive liposuction or ultrasonic liposuction for quick weight loss? Losing weight naturally is less expensive and safer, if you actually lose the unwanted weight.

Here are 15 tips to successful weight loss. What do you have to lose by trying? Exactly what you want to lose, weight.

1) Drink water. Staying hydrated helps keep your body in balance and helps curve cravings. Sometimes people mistake being hungry for being thirsty. Stay hydrated to avoid that mistake.

2) Get enough sleep. Getting the recommended 7 - 8 hours helps balance the body and control cravings.

3) Make your own meals. Being your own personal chef gives you total control over what you eat. So pile on the veggies and make healthy choices.

4) Plan ahead. Avoid running to the store at the last minute and passing those pesty candy bars in the check-out line.

5) Eat good fats (use olive oil). Research has shown that eating good, healthy monounsaturated fats leaves a person feeling fuller, longer, while helping break down existing fats in the body.

6) Eat smaller, more frequent healthy meals, packed with nutrients. This is a way to control cravings and keep your blood sugar level stable.

7) Enlist a friend. Having a buddy makes everything more fun.

8) Get moving. Try to exercise at least 20 - 30 minutes a day and stay active. Pick something you actually enjoy to increase your chances of success.

9) Take up a sport or hobby. Again enlist a buddy.

10) Walk more. Park your car farther away from work, or walk. Take the stairs as much as you. Every little thing helps. You are actually changing your way of life.

11) Set goals. Whether it's to compete in a 5k , lose 5lbs, or lose 2 inches around your waist, setting goals and getting closer towards them always makes losing weight easier.

12) Get enough lean protein. Protein has been shown to keep a person fuller, long, and getting adequate lean protein in a meal will ensure satiety while not adding more calories.

13) Make your plate colorful. Vegetables are colorful and full of anti-oxidants. Try adding more vegetables and color to your meal, the more colorful the better.

14) Make sure you get enough fiber. Fiber keeps your body regular and helps you feel full quicker. Get fiber from oatmeal, whole grains, and vegetables to keep off excess pounds.

15) Reward yourself when you reach a goal, but not with an ice cream sundae. Be creative with your reward. Is it an outfit, an outing? One person I know got a tattoo. Whatever motivates you, go for it. Rewarding yourself adds an element of fun. Who knows, you may not even need to look up cosmetic plastic surgery.

Karen Best Wright
Holistic Health & Wellness Coach

www.TheWellnessWay.org

www.RaisingYourGrandchildren.com

www.Grandparentingblog.com

www.SeniorPro.com

Post 1a of 6: Physical Wellness

By Karen Best Wright, B.S. Holistic Health & Wellness Counselor

Part 1a of 6 posts about wellness is focusing on physical wellness, which is more than just the absence of disease. Wellness in a dynamic word, which can be thought of as the process of living a healthy lifestyle.There are many aspects to being physically healthy. In your wellness journal create two columns. In the first column make a list of the good things that you are doing. These may include: not smoking, not drinking or limiting alcohol, drinking  plenty of water, walking the dog, getting adequate sleep, eating low "bad" fats, etc. Write down absolutely every positive thing you can think of that you do to take care of your physical body. In the next column right down areas in which you would like to improve. These may include: exercise more, lose 25 lbs., improve sleep, eat healthier snacks, etc. Again, right down as many things as you can think of to begin with. Don't worry, you will not be asked to tackle all of these challenges at once.

Three areas to foucs on in physical wellness is nutritional needs, fitness needs, healthy weight.

Start off by going to the webmd website link below to easily calculate your Body Mass Index (BMI). The BMI is related to the percentage of body fat. The higher the BMI, the greater the risk for heart disease, diabetes, stroke, osteoarthtritis, and some cancers. A healthy weight falls between 18.5 and 24.9. Underweight is below 18.5 and overweight is above 25, with obesity above 30 BMI. Obesity-related diseases and increased mortality are at greater risk when BMI is above healthy weight levels.

http://www.webmd.com/hw-popup/weight-and-health-risks

Keep track of your BMI in your wellness journal. If you need to lose a few pounds write down your beginning weight, but this is not going to be the main focus. Also write down your measurements: bust-line or chest, waists, around hip bones, around the large part of your buttocks, thighs, upper arms and anywhere else you wish to monitor. This is your baseline for your physical health. I will focus more on physical health in the next post.

Karen Best Wright

www.TheWellnessWay.org

www.GrandparentingBlog.com

 

 

What is the difference between Health and Wellness?

The terms health and wellness sometimes are interchanged. In years past, health was defined simply as the absence of disease. However, being healthy is more than just not being physically sick. Wellness is a dynamic word. To easily understand this, think of health as a state of being whereas wellness is the state of living a healthy lifestyle. Health & Wellness encompasses physical health, mental/emotional health, intellectual health, social health, environmental health, and spiritual health. All six components of wellness interwoven together create well-being.

Where are you on the continuum of wellness? The next six posts will concentrate a bit on each component of wellness. Do you have an empty journal or spiral notebook that you can devote to wellness? I like using an old fashioned journal for many of my thoughts and writings, not just the computer. I have a journal specifically to record my dreams as well as for spiritual study. Creating a wellness journal can help you determine where you are balanced and where you are not.

So get ready for a mini-course on achieving wellness.

Karen Best Wright
Health & Wellness Counselor
Energy Healing Practitioner

www.TheWellnessWay.org

 

 

Creating Balance in Your Life

We often live off-balanced lives whether we realize it or not. Sometimes this might be because we only do waht we like best. But more often than not, our lives are unbalanced from things that seem out of our control. It may be a demanding job, school, kids, or whatever. My life recently has been a bit tilted toward the mental facet of my life. I read and write most of the day, most days. Between work and school, it seems I live with my nose in a book or my eyes mesmerized by the computer screen.

The other night I went to Walmart to pick up a few things. I happened to walk down the craft isle looking at jewelry supplies. I met a woman on the same isle looking at the yarn. We struck up a fun conversation, which her husband eventually rescued us from, about our efforts to balance our lives. She is learning to knit, while I am taking up jewelry making.  We had a fun motivating chat about how being creative with how hands helps to balance our minds from too much mental work.

I use to do a lot of sewing and baking, so I used my hands in creative ways often. Now I exercise my fingers mostly with the computer keyboard. Out of desperation and my love for rocks, I decided to start making simple jewelry made from crystal beads. I was surprised to find how uncoordinated I had become. I had a hard time threading a nylon thread through a bead. I kept dropping them. I don't have arthritis so that was not the problem. It was just that I was out of practice being creative with my  hands. All of my creativity was with my mind. I was really off balance. This is one simple example of recognizing imbalance.

Perhaps you do a lot of things with your hands. Perhaps you are a hairstylist, cashier, or massage therapist, and you do very little concentrated mental work (not that those things do not take thinking because they do). The main thing is to actually pay attention to what you do all day and to recognize where you might be out  of balance. What is the counterpart of your daily activities. Incorporating these ideas into your daily living will encourage balance in your life.

If you have any ideas that have helped you, please share.

Karen-Faye Best Wright
www.TheWellnessWay.org

www.RaisingYourGrandchildren.com

www.GrandparentingBlog.com

www.SeniorPro.com

 

Is Your Work Evironment Toxic?

A toxic work environment does not just refer to the air quality. A toxic work environment also refers to attitudes, relationships, and clutter in the workplace. Whether your workplace is at the employers place of business or whether you are self-employed working out of your home, your environment will affect your productivity. You expect the employer to make sure that the air you breathe is clean. You probably also expect that your employer will make sure that the workplace is physically as safe as possible (no marbles all over the floor).

When you are in your work environment pay attention to what it is saying. Are negative conversations or pleasant humor echoing in the room? Is your desk cluttered beyond finding your notes or orderly and Feng Shui (ed)? Are you bored and under-stimulated or stressed from over-load? Are your supervisors enthusiastic and supportive or do they have a bad day, every day?

Toxic work environments can affect all areas of your life and your overall wellness. Take notes on what feels toxic to you. Think about them carefully before deciding how to reduce them. If you are not the boss and decide to talk to your supervisor about the toxic environment you are experiencing make sure that you are not becoming the toxin yourself. If you appear as the toxin you might not get very far with your boss.

Good luck and learn to detoxify your own environment, even if it is just a small cubicle.

Karen Best Wright, Health & Wellness Consultant

www.TheWellnessWay.org

www.RaisingYourGrandchildren.com
www.GrandparentingBlog.com

Spiritual Health vs. Mental Health

It is really easy to confuse mental health with spiritual health. Our mental thoughts do affect us both physically and spiritually, but I believe that mental health correlates more with physical health than spirituality.

This idea of separating mental health from physical health began way back in the 17th century with philosopher Rene Descartes. Descartes saw the mind separate from the body. He equated mind with spirit and thought of it as a religious concern, whereas the body was a medical concern. However, mental functioning is carried out by the brain, therefore it is physical.

Spirituality has more to do with our state of being, finding meaning in our lives, and understanding that we are more than our body and mind. Actually our mind is more than our brain, but that is for another time.

For those who struggle with mental health issues, it is important to realize that mental health is separate from the spirit. When dealing  with someone who has mental health issues, I often remind myself that their problem is a "brain" thing and not a "soul" thing. This attitude sometimes helps when dealing with difficult situations.

Karen Best Wright, B.S. Health & Wellness Consultant
www.PathwaytoHealthyLiving.com

Food Additives - are they safe?

There are differing views on whether or not food additives are safe. My view is to avoid them as much as possible. I was reading an article on CNN today titled: "6 scary-sounding food additives - and what they really are" The following excerpt was #2 on the list.

In his book "The Omnivore's Dilemma," Michael Pollan wrote that this additive –- known as TBHQ -– was "perhaps the most alarming ingredient" in a chicken nugget. He listed a bunch of terrifying symptoms that might result from ingesting a single gram of the stuff. Of course, to get a whole gram, you'd need to eat over 300 nuggets at one sitting. So while TBHQ is pretty nasty stuff, it probably won't do anything bad to you in the short term. It's an antioxidant; it keeps cooking oil from going bad. Derived from petroleum, it's also popularly used in paints and varnishes.

My take on this was utter astonishment at the stupidity of the argument. Because it "probably won't do anything bad to you in the short term" we shouldn't be concerned? If we aren't ingesting a petroleum product that is used in paints and varnishes, then we don't need to be concerned at the short term or long term effects. If we are ingesting any, then I believe we should be concerned. Why wait until we know the exact side-effects of chemical additives before we avoid them.

With healthcare costs and chronic diseases both high, prevention is the logical objective. So if there is any chance at all that a substance could be harmful, it is better to just plain avoid it or at least reduce it from the daily diet. That is my position anyway. Until we know what causes all cancers, Alzheimer's, and other diseases and disorders, why risk it?

Karen Best Wright, B.S. Community Health Education

www.PathwaytoHealthyLiving.com
ww.GrandparentingBlog.com
www.Seniorpro.com

A Healthy Brain

The same foods that are good for the heart are also good for the brain. While it is important to know how to eat to reduce the risk of cardiovascular disease and diabetes, it is also important to realize that these same foods nourish our brains. The foods that harm the heart also harm the brain.

That makes things simpler. Healthy foods are just plain good for our entire bodies. I believe if people really comprehended the long-term benefits of eating healthy foods, more people would try harder to eat better, not all, but more.

For brain health eat more fish and omega-3s, blueberries and other colorful fruits, spinach and other greens, nuts, and avoid the obvious such as smoking and excessive alcohol. If we could actually see what we are doing to our brains, we would probably make better choices. Simple Internet searches about brain health, Alzheimer's, or dementia, will produce pictures that show the difference between a healthy brain and a sick one. Pictures can be very motivating. Damage that is done to the brain due to drug abuse is really a sad situation. But that is for another post.

Karen Best Wright, B.S. Community Health Education

www.PathwaytoHealthyLiving.com
www.GrandparentingBlog.com
www.RaisingYourGrandchildren.com
www.SeniorPro.com

What is enriched flour?

Just because a food product is made with "enriched flour" does not mean that you are getting the nutrients you need. Before flour is enriched, it is stripped of healthy ingredients. For example with wheat flour the wheat germ is removed, along with the bran and other nutrients. After removing the "good stuff" a few vitamins are added back to the flour, to "enrich" it. The fiber is gone along with many of the original nutrients. It is far better to cook and eat food the way mother nature provided it, whole and full of nutrients. Choose breads and cereals that are made with 100% whole grains. If the first ingredient on the label is "enriched flour" or even "enriched wheat flour" you know you are NOT getting a whole food with all of the original nutrients.

Even when the first ingredient says "wheat flour," it does not mean 100% whole wheat. It just means it came from the wheat plant. It is not corn flour, barley flour, or oat flour. So read the labels and look for 100% whole grains.

Your body knows the difference.

Karen Wright, B.S. Community Health Education
www.GrandparentingBlog.com
www.PathwaytoHealthyLiving.com

High-Sugar Diets Linked to Cholesterol

Did you know that added sugar to your diet triples your risk of having your HDL cholesterol too low?Remember HDL is the good guy. My trick to remember HDL is the good guy because "H" stands for happy. HDL levels that are too low play a factor in heart disease.

Did you also know that the average American eats 21 teaspoons of added sugar a day. Excess sugar has been linked to obesity, diabetes, heart disease, high LDL (bad guys) and high triglyceride levels.

Studies also show that people who ate the least sugar had higher HDL (the good guys) and the lowest triglicerides.

Added sugar is found in processed foods or the sugar you dump on your breakfast cereal. Think about this when you make a big jug of sweetened tea or eat tons of sugary foods. For more information on this click here to read an excellent WebMd article.

Karen Best Wright, B.S. Community Health Education

www.Grandparentingblog.com
www.SeniorPro.com
www.SeniorProBlog.com

The Taste of Nature's Foods, naturally!

By Karen Best Wright, B.S.

Do you even know what Nature's foods even taste like with nothing added to them? By that I mean basic simple food straight from nature. When I was growing up we ate sliced tomatoes with sugar on them. I never ate a tomato plain until I grew them in my own garden at age 36. Until then I had no idea how good a home grown tomato was with nothing at all added to it. Even avocados were eaten with mayonnaise on them, or foods were tossed in a salad drenched with dressing. Carrots were cooked and drenched in butter. Potatoes were ladened with butter and cream. Today I can enjoy the taste of lightly steamed carrots plain with nothing added, not even salt.

We get so use to adding high fat dressings, butter, salt, and cream sauces to basic foods that many children do not even recognize common produce. When seasoning is desired, healthy herbs and spices can be added to foods that actually enhance the nutritional value, not distract from it. We add so much extra fat to cover up the taste of simple foods, and then we wonder why we have a weight problem in our country.

Practice lightly steaming vegetables or eating them raw and find out how mother nature actually gives them to us.Once you get use to eating food the way it comes from the garden or farm, then when you add a smidgen of dressing to it, it will taste like a gourmet meal. It may take a bit of adjustment for people who are use to adding sugar and fat to almost everything they eat, but in the end it is better for your heart, your waist line, and your brain.

Karen Best Wright, B.S. Community Health Education
www.Grandparentingblog.com
www.PathwaytoHealthyLiving.com

How fast are you aging?

A few months ago I saw a friend who I had not seen for about 10 years. He looked at me and said, "You just don't age. You look exactly the same." Well, I wish I could say that is really true, but it is not. However, I probably have aged slower than many people do. What do I do? I do not smoke, and I eat lots of high anti-oxidant foods, take a daily vitamin supplement, a fish oil capsule, and extra Vitamin D. That is it. My anti-oxidant diet consists of a lot of vegetables, fruits, legumes, whole grains, fish and perhaps skinless chicken, grilled. Sure once in a while I eat junk food. But since my body is not accustomed to high fat processed foods, I usually end up not feeling too well after eating. So it makes it easy to prefer healthy food.

Anti-oxidants, such as those found in colorful fruits and vegetables have proven themselves through many scientific studies. Antioxidants protect the body's cells and slow the rate at which they divide. The quicker your cells divide due to diet, stress or pollution, the faster you will age.  

So if being healthy and slowing down the rate at which you age is important to you, eat your veggies. Along with colorful fresh or frozen vegetables, eat colorful fruits, salmon, tuna, almonds, and flaxseed to name a few.

Not only will you be happier with your weight and blood pressure but you will simply have a healthier glow about you.

Karen Best Wright, B.S. Community Health Education

www.GrandparentingBlog.com

Added sugars in processed foods

I was reading on CNN tonight about a study with "news" about how so much sugar consumed adds to cardiovascular disease and other health problems. I read the "news" to my daughter and laughed. She looked at me odd and I assured her I was being sarcastic. To us this was hardly "news." I guess I thought everyone knew that all of the added sugar in processed foods is not good for us and can cause obesity and health risks. Do we really need another study telling us this? Well, I guess we do. It really was a good article, even if it was something I thought everyone should already know.

"Data from the mid-1990s show that 15.8 percent of the typical American's diet was composed of added sugar -- 21.4 teaspoons or 359 calories per day. That's up from 10.6 percent in 1977-1978. Added sugars have been linked to obesity, diabetes and tooth decay.

The researchers studied 6,113 adults enrolled in the National Health and Nutrition Examination Survey. Interviewers called them and asked what they had eaten the previous day, then estimated the total added sugar in each person's diet.

Participants were then separated into groups: Those who got less than 5 percent of total calories from added sugar; 5 percent to less than 10 percent; 10 percent to less than 17.5 percent; 17.5 percent to less than 25 percent; and 25 percent or more.

Those in the highest-consuming added sugar group eat about 46 teaspoons of added sugar per day, the study said. Those who consumed more added sugar tended to be younger, non-Latino blacks with low income, it said.

The report says 18.5 percent of Americans get at least 25 percent of their calories from added sugar." Click here to read more of CNN's article.

Karen Best Wright, B.S. Community Health Education
www.Grandparentingblog.com
www.RaisingYourGrandchildren.com
www.Seniorpro.com

 

Sunshine and Wings

By Karen Best Wright

The past few months have been difficult months for me. I seem to have been swimming in uncertainty and fear. This next year will bring some big changes for me, but I didn't know if they would be good changes or horrid ones. One night as I lay awake late fretting and even crying, I had an epiphany. I guess you would call it that.

I had felt for such a long time that I was in the dark and about to go over a cliff. This is a very unpleasant feeling. Well this particular night I cried; I prayed. All I could feel was the darkness and the approaching cliff. Then all of a sudden, the vision changed. I realized with total clarity that when I do go over the cliff (a metaphor for a drastic change in my life) that the sun will come out and I will discover that I have beautiful wings and will be able to choose where I will land. I realized that I did not need to be afraid any longer. I wasn't going to crash in total darkness. I was going to see perfectly clearly because the sun would brilliantly appear and I would choose where I was to land.

Ever since that night when I am uncertain about events that are ready to transpire, I remember this vision. The sun will come out, allowing me to see clearly, and I will land exactly where I am suppose to be. The experience was so strong; it lifts my spirits whenever I even think about it.

Karen Wright
www.grandparentingblog.com
www.RaisingYourGrandchildren.com
www.SeniorPro.com

What color is your food?

By Karen Best Wright, B.S. Community Health Education

When you look at your dinner plate what do you see? Is it naturally bright and colorful full of phytochemicals, vitamins, and minerals. Or does your plate look rather neutral. The more color the better - natural color of course - not color added by artificial coloring.

The other day I needed to buy a new sweater or blouse for an interview. This interview will eventually be televised, so I needed a plain bright colored top. I thought no problem. I went to my favorite clothing store J.Jill, walked in, and found absolutely no color. Everything was neutral. I couldn't believe it. What's with no color? I guess blah is the in-thing this spring. So I had to go to a more expensive department store to find what I wanted.

I compared the clothing in this store to our dinner plates. Are our plates filled with colors including plenty of green, red, orange, and maybe even purple? Or are they neutral with brown, gray, white, and tan? Want to be healthy? Eat naturally brightly colored foods such as lots of green vegetables, sweet potatoes, yams, carrots, strawberries, blueberries, oranges, and apples. Next time you go to the grocery store, spend most of your time in the produce section or buy frozen veggies and fruits.

Karen Best Wright,

www.PathwaytoHealthyLiving.com
www.SeniorPro.com
www.RaisingYourGrandchildren.com
www.Grandparentingblog.com

4 Simple Ways to Improve Memory and Mental Clarity

By Karen Best Wright, B.S. Community Health Education

Do you ever feel like your memory isn't as sharp as it use to be or your thinking is mucky or foggy? I'm sure we all feel that way from time to time. If it becomes a chronic problem, then you may need more than a just good night sleep.

Along with getting enough sleep what we allow into our bodies, whether it be food, air, or thoughts, will affect our thinking ability. Eating highly nutritious, wholesome, fresh foods affects our brain in a big way. The air we breathe and how much of it affects not only our lungs but our brains as well. Just imagine the difference in spending an hour in a room thick with cigarette smoke compared to an hour walking through a forest in springtime. What we think about also plays a big role in our memory and thinking clarity. Reading, learning, and communicating increases our brain capacity. It was once believed that when brain cells were lost, too bad, no new brain cells. Scientist now believe differently.

4 STEPS

1. Get Enough Sleep. Most Americans do not get enough sleep.
2. Eat Healthy. Eat lots of fresh vegetables, fruits, beans, nuts, whole grains, low-fat dairy, and fish along with other lean meat.
3. Exercise Everyday. Exercise even if is just walking in place or dancing in your living room. Hook a pedometer to your waist and watch as the miles add up during the day. It is motivating.
4. Be Aware and Think. Use your brain daily. Read, learn something new, and pay attention to what is going on around you. How are you going to remember something if you aren't even paying attention to it. A fun game to play with a partner is to compare at the end of the day everything you remember about the time you spent together. If you went to the store together, who noticed what type of puppies were for sale on the corner, the red sports car that passed you on the freeway, or what the UPS worker looked like when he delivered a package. Was it even a he? Maybe it was a woman. Did you even notice, or did you just sign next to the X? Be aware of life.

Let me repeat that. BE AWARE of LIFE. Quit living on auto-pilot and don't let a day go by without at least thinking about.

Karen Wright, B.S.
www.GrandparentingBlog.com
www.RaisingYourGrandchildren.com
www.SeniorPro.com
www.SeniorProBlog.com

Reducing Pain with a TENS Machine

TENS, what is it? How does it work? When should you use one? When should you not? What do healthcare professionals say? What do users say? These are all good questions that will be addressed in this article.

What is a TENS machine?

TENS stands for Transcutaneous Electrical Nerve Stimulation; transcutaneous means through unbroken skin. A TENS machine, or a TENS Unit, is a small portable electrical device that transmits tiny electrical impulses through the skin via reusable adhesive pads. The TENS machine is recognized to be safe and effective for various types of pain and unlike drugs has no known side-effects.

How does a TENS machine work?

 It is believed that the electrical signals affect pain in two ways, either by blocking the pain messages before they reach the brain or by helping the body release endorphins, the body’s own pain killing chemical.

When should you use a TENS machine?

TENS machines have been used successfully to relieve a variety of pain, including aching joints, muscular pain, and headaches. The TENS machine is also commonly used to relieve sports injury pain, post operative pain, and even menstrual pain. Read the instructions carefully that come with your TENS unit, and ask you healthcare provider about using a TENS machine for your condition.

When should you not use a TENS machine?

Before using a TENS machine, know what is causing the pain. Pain is the body’s way of warning that something is amiss. Make sure the pain is not being caused by something that needs medical attention. Never use a TENS machine or any other method of pain relief to mask undiagnosed pain as this could result in unnecessary harm. Do not use a TENS machine on the head, in the front or on the sides of the neck, or when using a pacemaker. Pregnant women and patients who have heart disease or epilepsy should seek medical advice before using a TENS device.

What do healthcare professionals say?

Many healthcare professionals, including physical therapists, chiropractors, and osteopaths recommend using a TENS unit. The American Academy of Neurology analyzed studies that indicated that the TENS unit did not help chronic lower back pain. However, this study only examined people with unknown causes of chronic back pain. It did not examine people with acute back pain or with other pain that has been reportedly alleviated by a TENS unit. The study also reported that there was good evidence that a TENS unit helped treat diabetic nerve pain. Since there are no known side effects, some doctors recommend using a TENS machine when medication does not work. However, other doctors recommend using a TENS machine before resorting to unnecessary pain medication.

What do users say?

The TENS machine would not be so popular if people did not find it effective in helping to reduce and manage pain. It is not going to work for all people in all situations, but it is definitely worth trying as the following statements by users indicate.

“I used my TENS machine daily after I injured my knee. It helped me manage the pain until my knee healed.”
“When stress causes my neck and shoulders to ache, which causes extreme pain when turning my head, I use my TENS machine. It definitely helps.”
“My husband did not find it helpful when he broke his back, but I find it works wonders in helping me reduce the pain in my shoulder.”
“Even if my TENS unit doesn’t work for everything, I certainly wouldn’t want to do without it. It’s a staple in my first-aid supplies.”

When researching for any FDA recalls for TENS units, I only found one in 2007. That was for the possibility of the plastic case cracking due to the manufacturer of the device not following specifications. For an effective and safe alternative to pain medication, ask your healthcare professional about the use of a TENS machine. It is a simple, portable, electrical device run by batteries that is easy to use anywhere.

Karen Best Wright, B.S. Community Health Education
www.SeniorPro.com
www.RaisingYourGrandchildren.com
www.Grandparentingblog.com

Why Fruits and Vegetables Help Prevent Disease

Are you eating enough fruits and vegetables? Probably not. Not only are they simply good for you, they actually help prevent disease, but how? Fruits and  vegetables, especially the bright colorful ones, are packed with vitamins, minerals, and fiber. But that is not all. Fruits and vegetables also contain phytochemicals. Phytochemicals are compounds with no nutritional value yet have positive effects on the body. They are responsible for the red color in strawberries and cherries and the pungent flavor of garlic and onions.

Possible benefits of phytochemicals include preventing blood clots, reducing tumor formations, lowering cholesterol levels, and preventing cancer. Along with fruits and vegetables, spices and herbs also contain phytochemicals. This is a good reason to grow your own herbs and use them in your homemade cooking.

For more information about phytochemicals in foods, visit the Johns Hopkins Health Alert "Phytochemicals: Essential to Good Health"

Karen Best Wright, B.S. Community Health Education
www.GrandparentingBlog.com
www.RaisingYourGrandchildren.com
www.SeniorPro.com

Low-Carb Eating?

I was watching a TV cooking show last night about low-carb cooking. While the chef was bringing down the sugar calories by using Splenda, he was also using tons of fat , the bad kind (cream and butter). Now I don't mind an occasional delicious fattening dessert, but I don't fool myself into thinking of it as "healthy eating."

I wonder who the target population was. If the recipes were for people concerned about weight, they definitely were not low-calorie. If they were for diabetics ... well, the high fat in the cream and butter is not good for you either. People with diabetes must be very careful about the amount of fat eaten and maintain proper weight, blood pressure, and cholesterol. Cardiovascular disease is the number one killer for people with diabetes. It is the number one killer for a lot of people.

There is a difference between simple carbohydrates and complex carbohydrates. Simple sugars, like table sugar and sugar found in processed foods, digest quickly and nutritionally are useless. Complex carbs like whole grains, beans, and vegetables digest more slowly and are packed with nutrients.

The point is, just because something is touted as low-carb does not necessarily make it healthy. It doesn't mean you can't occasionally enjoy the dish, just be aware of what  you are eating and use common sense.

Karen Best Wright, B.S. Community Health Education
www.GrandparentingBlog.com
www.RaisingYourGrandchildren.com
www.SeniorPro.com

How is your cholesterol?

Simply asking the doctor, "How's my cholesterol?" and then being given a number is not sufficient. I suppose most people know that there is a difference between HDL cholesterol and LDL cholesterol. One is good and one is bad. I have this silly way to remember which is which. HDL is the "good" type. I remember this because the "H" stands for "happy." The LDL is the "bad" type. I remember this because the "L" stands for "lousy." So you want the HDL cholesterol (Happy type) to be higher and the LDL cholesterol (Lousy type) to be lower. Ask your doctor what your levels should be.

Unfortunately in our society, even some children are developing cholesterol issues.

To make things a bit more complicated, there is a difference between Non-HDL and LDL cholesterol. One would think that if it wasn't the good kind it simply was the bad kind. When the HDL cholesterol is removed from the total cholesterol, what is left is the NON-HDL. This contains not only the LDL but also remnants of very low-density lipoproteins (VLDL), the main carriers of triglycerides.

A person can have normal LDL cholesterol but still have high triglycerides and be at risk for cardiovascular disease. A simple blood test can be done to tell the levels of all three, LDL, HDL, and VLDL (carriers of triglycerides).

Next time you go to the doctor for blood tests, ask her to explain the different levels to you and take charge of your own health-care.

Eat healthy, get active, and be happy!

Karen Best Wright, B.S. Community Health Education
www.PathwaytoHealthyLiving.com
www.SeniorPro.com
www.GrandparentingBlog.com

Diabetes and Foot Sores

I have been doing research lately on diabetes and wound care for a work project. It sounded like a rather boring assignment. But the more I got into it, the more interesting and motivating it became. If you need any motivation to eat properly and exercise so you do not develop diabetes, all you have to do is do an Internet search for diabetic foot ulcers. You will find the most disgusting pictures, that are bound to motivate you to take care of yourself in order to avoid getting Type 2 diabetes. This type of diabetes is often kept under control simply by a proper diet and exercise.

So be brave and be prepared. Do a bit of research for yourself on the topic. You definitely will not want to develop diabetes and have to deal with a stubbed toe that will not heal. A simple wound could likely become infected, and if not treated properly could eventually require surgery or worse, amputation. Visit Save Rite Medical to order home medical supplies online.

Eat healthy, get active, and be happy!
Karen Best Wright, B.S. Community Health Education
http://www.seniorpro.com

Vitamin D and Depression

I did not know that a Vitamin D deficiency could contribute to depression. Every time I go to the doctor for blood test because I feel so crummy, everything always comes back perfect. I am sick of having perfect health when I feel horrible.

Actually, I am very grateful for my good health, I just detest feeling horrible and not knowing why. A couple of months ago I went for a routine check-up and blood tests (at my daughter's insistence). The doctor told me that my Vitamin D3 levels were low and to start taking a Vitamin D3 supplement. So I did. She also told me to eat more and gain some weight. That was pretty easy to do with the holidays and all.

I admit, I was skeptical. When I went to my other doctor who prescribes medication for anxiety (not taken daily), I asked him, "Can a Vitamin D3 deficiency really contribute to how I am feeling?" He said, "D3? She's probably referring to.....and said a big long name that I couldn't pronounce, let alone remember. His answer was "Yes." A Vitamin D deficiency could contribute to depression, and he recommended that I do as she said. I was relieved that both doctor's agreed on this. At least this wasn't controversial.

Vitamin D isn't like other Vitamins. It is not a simple nutrient. It is actually an active steroid hormone that regulates 1000 genes including those that weed out precancerous cells and slows the reproduction of cancer cells. Vitamin D is needed to help in calcium absorption, necessary for our bones and also plays a key role in the prevention and treatment of arthritis.

Studies have shown that up to 60% of the population is deficient in Vitamin D. So while we are protecting ourselves from skin cancer by lathering on the sunscreen, even SPF15 in our face moisturizer and foundation (for the ladies), we may be depriving ourselves of a necessary ingredient, but no need for alarm. A simple blood test and a good doctor who emphasizes good nutrition and holistic healthy living will most likely tell you if you need to supplement your Vitamin D and how much.

Click here to learn more about Vitamin D and arthritis on the Johns Hopkins Health Alert.

Karen Best Wright, B.S. Community Health Education
www.PathwaytoHealthyLiving.com
www.SeniorPro.com

Stress and Weight Gain

By Karen Best Wright, B.S. Community Health Education

I recently read an article from the U.S. Department of Health and Human Services' website about Stress and Pounds. http://www.hhs.gov/news/healthbeat/2009/10/20091007a.html

In a relatively small study they found a correlation between weight gain and specific types of stress. Both men and women were prone to weight gain under job and money stress, where women were also likely to gain weight due to relationship stress and feeling "hemmed in by life."

Being a woman, I could relate to that, even though I tend to lose too much weight rather than gain it when I am on stress overload. Relationship stress does affect me more than job stress. Perhaps that is because I feel that I have a bit more control over fixing my money problems than my relationship problems. Perhaps it is all an illusion that I can really fix anything, but it is less stressful when faced with something you feel you can change vs. feeling totally at a loss at what to do.

Karen Wright
www.RaisingYourGrandchildren.com
www.GrandparentingBlog.com
www.SeniorPro.com

Taking charge of our own health care reform

By Karen Best Wright, B.S. Community Health Education

We hear so much about health care reform in the media. Are we really taking charge of reforming our own health care, taking charge of our own health? Is your BMI (Body Mass Index) within the healthy range. Click hereto calculate your own BMI on the National Institutes of Health's website.

BMI Categories:

Underweight = <18.5
Normal weight = 18.5-24.9
Overweight = 25-29.9
Obesity = BMI of 30 or greater

There are four vital areas to concentrate on to help prevent or postpone chronic illnesses.

1. Eat a good healthy nutritious diet
2. Maintain a healthy weight
3. Get adequate activity
4. Don't smoke

When we experience chronic stress, it can affect all four of these areas. Some of us overeat under stress and gain too much weight, and others of us under eat and become too thin. Whether you tend to overeat or undereat while under stress, make sure the foods you eat are eating are high in nutrients and low in fat and sugars. As for activity, even a 20 minute walk is better than nothing. Just remember whatever you do to or with your body will affect it in the moment as well as the long term.

This doesn't mean it is worth it, but it is necessary in maintaining health and being in charge of our own health care reform.

Karen Wright, B.S. Community Health Education
www.RaisingYourGrandchildren.com
www.GrandparentingBlog.com
www.SeniorPro.com

Being Stess Resilient

By Karen Best Wright

The other day I was listening to a CD about stress management. Except the speaker was much like I am. She does not like the term stress management. I don't like the term because when I am majorly stressed, the last thing I want is one more thing to manage.

This speaker preferred to use the words becoming stress resilient. I liked those words. She talked about a lot of different things, but she did stress the importance of the basics. Taking care of ourselves physically, mentally, spiritually, and emotionally. She talked about the different types of stress. Physical stress, mental stress, and emotional stress. If our bodies are unhealthy or our emotions are all over the chart, it will be hard to become resilient to stress.

As I thought about the word resiliency, I thought of a trampoline. When we jump, we go down and bounce back up. That is certainly better than landing hard on cement. So as we go through our daily lives, are we preparing our physical and emotional bodies to be prepared to be resilient to stress. I know when I am under tons of stress, I tend to not eat. Then I lose weight, become weak, bruise easily, get sick easily and am not very resilient to stress. Some people tend to over eat with confronted with stress, I tend to under eat. Neither will help us become stress resilient.

The time to prepare for stressful events is before they happen if al all possible. That obviously may not be possible when stressful events are unexpected. But when you know that something stressful is coming up, now is the time to prepare yourself physically, mentally, spiritually, and emotionally if at all possible.

Recently when I was going through an enormous amount of stress that was wrecking havoc on my body, I thought about a woman on the news whose son was a prisoner in Iraq. I realized that her experience was worse than mine. Mine was severe, but I was grateful it was not that severe.

Anyway, I liked the term "stress resilient" rather than stress management. I usually use the term "releasing stress," but "stress resilient" was a nice term as well.

Karen Wright, B.S. Community Health Education

www.GrandparentingBlog.com
www.RaisingYourGrandchldren.com
www.SeniorPro.com

How's that working for you?

Last night I was listening to a Teleseminar by Jon Polmar and Wayne C. Allen. They were discussing the idea of owning your own feelings and accepting the fact that no one can MAKE you feel a certain way. Sometimes we like to blame others who hurt our feelings. True, someone may be rude, unkind, and even hateful, but unless they are physically abusing us, we have a choice in how we interact with them. It is really our perspective of a situation that allows someone elses behavior or words to hurt so. One of the speakers was talking about when he gets upset with something or someone, his wife will ask him, "How's that working for you?" Meaning, is your anger or hurt feelings helping and working out well for you?

I typed out the phrase "How's That Working for You?" in red and taped it to the top of my monitor. This is to remind myself, when I am letting certain stressful thoughts that actually cause my chest to hurt, to stop and ask myself that question. Negative feelings usually do not work very well, and it is time to have a change of perspective.

Karen Best Wright, B.S. Community Health Education
www.GrandparentingBlog.com
www.RaisingYourGrandchildren.com
www.SeniorPro.com

What NOT to do when you feel depressed!

By Karen Best Wright, B.S. Community Health Education

Most of us feel depressed at some point in our lives. Some of us are more prone to depressive episodes than others. One thing I have learned or am still learning is the importance of NOT comparing myself with others when I am feeling depressed. When a person feels depressed, whether it is caused by a major stressful event or chronic problems, the person's perspective is skewed. This is definitely not the time to be comparing ourselves to someone else. I suppose the only time that comparing my situation to others when I am going through a difficult time helps me is when it helps me realize that someone else has it much worse than I do. And, it helps me feel gratitude for my trials rather than theirs.

There are many causes for depression. Some people can be helped with medication, although that is not my first choice of alternatives. Since there are different causes, there are also different solutions, depending on the situation.

When depressive episodes hit, it is more important than ever to correct any unhealthy lifestyle choices. Ironically, when feeling depressed that is probably exactly what we don't feel like doing.

However, my point here to to NOT compare ourselves with others when we are at a low point in our lives. When we do that, we run the risk of making our depression worse. I do not have any scientific data to back me up. This is one of those, "Believe me. I have experienced it."

Karen Wright, B.S. Community Health Education
Pathway to Healthy Living
www.GrandparentingBlog.com
www.RaisingYourGrandchildren.com
www.SeniorPro.com

Top 3 causes for preventable premature death

By Karen Best Wright, B.S. Community Health Education

According to the U.S. Department of Health and Human Services

 "Researchers have a new list of preventable causes of death. The top three: smoking, high blood pressure, and overweight or obesity."

A new list? That list seems as old as the hills. I honestly do not know what the top three preventable causes of death use to be, but I have known that simple fact for 30 years, and I am no scientist or doctor.

Anyway, it is nice to know that scientists are coming to the same conclusion that those of us who are into living a healthy lifestyle have known by instinct.

Karen Wright, B.S.
www.RaisingYourGrandchildren.com
www.GrandparentingBlog.com

Why am I so tired?

By Karen Best Wright, B.S. Community Health Education

May was not a good month for me, that is why you found only one post. Many people suffer from fatigue and don't really know why. There are numerous things that can cause one to be tired all of the time. I so envy those who seem to bound with energy and smiles where ever they go.

If you are one of those people who battle the ongoing fatigue, first you must make sure there is nothing medically wrong with you such as low blood sugar or being deficient in the B Vitamins. There are other medical issues that can cause fatigue. So make sure you are not really sick.

For others, there are many things that can cause the fatigue. Some people battle with it off and on their entire lives. Everyone's brains and bodies deal differently with life challenges. Lack of sleep is probably the number one reason people are tired. Stress, not eating properly, depression, and lack of activity can cause fatigue. It is easy to say, "If you are too tired, get more sleep." But if a person suffers from insomnia, getting more sleep doesn't come easy. If a person suffers from clinical depression, snapping out of it doesn't come that easy either.

The first step in dealing with being overly tired is of course determining what is causing the fatigue. Perhaps a healthy lifestyle change is necessary. Even little changes can help some. If there is not a true medical condition causing the fatigue, then an honest nonjudgemental overlook of your life is essential. Seeking insight through your higher spiritual powers is always necessary.

I do not believe that life was designed to make us so tired that we cannot enjoy life, but it was designed for us to learn lessons. We each need to determine what our life experiences are trying to teach us.

Choosing Whole Grains for Healthy Living

By Karen Best Wright, B.S. Community Health Education

According to the FDA a person should eat three or more one-ounce equivalents of whole grains daily. Eating whole grains can reduce the risk of some diseases. I personally believe three ounces of whole grains is far below what we really should be eating. Of course the FDA does add in the words "or more."

Whole grains or whole grain cereal grains can be intact, ground, cracked, or flaked kernel. But in order to be consider "whole," they must include the bran, the germ, and the inner most part of the kernel (the endosperm).

Examples of whole grains include whole wheat, oatmeal, brown rice, buckwheat, whole-grain cornmeal, whole-grain barley, whole rye, and buckwheat.

When selecting products that contain whole grains, make sure that the whole grains are listed first on the ingredient list. The ingredient list on a food label shows ingredients in the order by which weighs the most.

So whether or not you are buying whole grain bread, rice, cereals, or other products, whether they be made from ground, cracked, or flaked grains, make sure they are labeled "whole" to be certain they retain the same proportions of the bran, germ, and endosperm as the original grain.

Karen Wright, B.S. Community Health Education

www.GrandparentingBlog.com
www.RaisingYourGrandchildren.com
www.SeniorPro.com

Congratulations Suzie

By Karen Best Wright, B.S. Community Health Education

Congratulations Suzie for winning April's give-a-way of the soy based rose frangranced candles.

I will ship them to you soon.

Karen Wright

Breathe and Relax for Health

By Karen Best Wright, B.S. Community Health Education

Years ago when I was first learning yoga, I was so stressed that I couldn't even take a deep breath without coughing. After spending a month at a yoga ashram, I learned a lot about breathing, stretching, and relaxing.

Now, I am not as good at this as I need to be, but I have been practicing what I learned way back then to help deal with some new sudden stress that has come my way. I tend to hold my breath when I am tense, which of course only makes things worse.

When practicing deep breathing to promote relaxation and to release stress, start by sitting in a comfortable position. If you cannot, then practice your deep breathing where ever you happen to be.

Start by exhaling out as much air as you can, pulling your abdomen in to exhale as much air as possible. Slowing breathe filling the abdomen first and continue slowly breathing filling the chest. Hold the breath for a few seconds, and then slowly exhale starting with the chest and then the abdomen. Repeat this several times.

If I let stress mount in my life unchecked, I seem to revert back to upside-down shallow chest breathing, which only makes the stress worse. And then I have to reteach myself how to breathe and relax.

Alternate nostril breathing can also be done to help balance yourself and promote relaxation. This is done by:

• Blocking the left nostril with your right ring finger and pinky. Breathe deeply and slowly through the right nostril as described above.
• Then alternate by blocking your right nostril with your right thumb and exhaling slowly out the left nostril. Breathe in slowly through the left nostril.
• Then repeat by blocking the left nostril again with your right ring finger and pinky and exhaling slowly out the right nostril.
• Practice this for 10 minutes a few times a day.
• Remember to inhale through the same nostril from which you just exhaled.

The other day while practicing this, I found it much harder to breathe out of the left side of my nose. I massaged the bridge of my nose where there were tender points and then continued the alternate breathing. The next time I practiced later in the day, I found my breathing much more balanced.

Being aware of how you breathe as you respond to stress may help you in making this breathing exercise a regular part of your health routine.

Karen Wright, B.S.
Pathway to Healthy Living
www.GrandparentingBlog.com
www.RaisingYourGrandchildren.com

Healthy Skin and Hair from the Inside Out

By Karen Best Wright, B.S., Community Health Education
Pathway to Healthy Living

  We all know that we need to protect our skin from too much sun exposure to prevent skin cancer or dried up wrinkled skin. However, healthy skin begins from the inside out. Taking care of skin and hair by eating colorful fresh healthy foods will help give our bodies what they need to maintain healthy glowing skin and hair.

Antioxidants like lycopene and vitamin C, as well as soy protein and omega-3 fatty acids, help keep skin glowing. Too much sun damage or cigarette smoking causes free radicals to damage the skin causing premature Wrinkles and aging.  Anti-oxidants have long been used in topical skin care. The free radicals attack the skin and impair proper blood flow to the area, causing premature aging. Anti-oxidants eating in a healthy balanced diet fight the process of premature aging to the skin and hair.

Vitamin C from citrus fruits helps with collagen production, very important for healthy glowing skin. Lycopene, found in foods like canned tomatoes and red grapefruit juice, also promotes skin health. Omega-3 fatty acids help regenerate new skin cells and reduce inflammation.

So to keep your skin and hair healthy, remember it takes more than putting fancy creams in your grocery cart. It takes a variety of healthy colorful nutritious foods eaten on a regular basis.

Karen Wright, B.S. Pathway to Healthy Living
www.GrandparentingBlog.com
www.PathwaytoHealthyLiving.com
www.RaisingYourGrandchildren.com
www.SeniorPro.com

Don't Throw out the Vegetable Sraps.

By Karen Best Wright, B.S. Community Health Education
Pathway to Healthy Living

Years ago I had a neighbor who had the most abundant garden. I was amazed at how she could grow such beautiful and delicious vegetables. I asked her what her trick was to make her soil so soft and easy to manage. I expected her to tell me about some fancy process or expensive fertilizer. She always had a hole dug in her garden, and she never threw out vegetable scraps. If she peeled potatoes or had any type of vegetable leftovers, she just threw them in the hole and tossed some soil on top.

When the hole was filled, she dug another hole. She had done this for years. She warned me not to put vegetables in the ground that were mixed with meat, other animal products, or additives. Just simple leftover pieces of fruits and vegetables is what she put back into the ground.

I have not had a real garden for years, but this year I am going to try again. I have already started by filling holes with leftover fruits and vegetable scraps. If any of you out there have had some successful experiences with gardening, please share with us.

Karen Wright, B.S. Pathway to Healthy Living
www.GrandparentingBlog.com
www.RaisingYourGrandchildren.com
www.PathwaytoHealthyLiving.com
www.SeniorPro.com

Congratulations Charity for winning March's Free Give-a-Way

Congratulations goes to Charity at  http://grammy-ithinkmaybe.blogspot.com/ for winning the lovely handmade soap from March's give-a-way. I hope you enjoy it. Check out April's give-a-way item. It is lovely rose fragranced soy-based candles.

"Be Goals" vs. "Do or Get Goals"

By Karen Best Wright, B.S. Community Health Education
Pathway to Healthy Living

I am the type of person who must have goals. I may change a goal as the need or reason allows, but I must have goals that I am working toward. Many years ago, I was reading about the difference between "Be" goals and "Do or Get" Goals. But before we set any type of goal, I believe it is very important to understand what our values are in life.

I personally believe I have a purpose in life more than mere survival. So for me, prayer is a big part in setting my goals. Hopefully I will be led to set goals that are guided by a divine presence.

Often we set goals such as "I will lose 20 lbs by such a date," or "I will save a certain amount of money by the end of the year." You know the types of goals I mean. We all do it. This is certainly an okay thing to do.

However, there is a first step that is missing when we set "do and get" goals. The very first step in setting goals is to set "Be" goals. Basically by this I mean, "what type of person do I want to BE."

• I want to "Be" debt free, "Be" financially stable, or "Be gainfully employed
• I want to "Be" educated or "Be an artist, writer, or whatever
• I want to "Be" healthy and energetic
• I want to "Be" a good Christian or whatever you might be

After setting your "Be" goals, then it is time to write the goals of what you might choose to "do" or "get" to become the person you want to become. I believe it is very important to learn to be intuitive and be willing to change "Be" and "Do" and "Get" goals as circumstances change. I certainly know from my own personal experience that the goals that I have at this stage of my life are different than they were 20 years ago. However, my values have not changed, and if they have, hopefully that have changed for the better.

Karen Wright, B.S. Pathway to Healthy Living
www.PathwaytoHealthyLiving.com
www.GrandparentingBlog.com

Complementary, Alternative, and Integrative Medicine - What are they?

By Karen Best Wright, B.S. Community Health Education
Pathway to Healthy Living

What is Complementary and Alternative Medicine (CAM)?

What is Integrative Medicine?

How are they different?

• Complementary medicine is used with conventional medicine. It does not replace it. An example would be using aromatherapy as a way to help a patient relax.

• Alternative medicine is used to replace conventional medicine. This might be a special diet instead of treatment recommended by a conventional medical team.

• Conventional medicine is what we think of when we think of medical care. This consists of the MD (medical doctor), OD (doctor of Osteopathy), and their allied health professionals.

• Integrative Medicine is when conventional medicine is combine with complementary medicine and alternative medicine, when there is evidence of effectiveness and safety.

One thing I found interesting when reading an article on the website of the National Institute of Health is that the list of what is considered CAM, Complementary and Alternative are continually changing as the Conventional Medical field adopts them into mainstream health care. Click here to read more about CAM. I will write more about complementary and alternative medicine and therapies in future posts.

Karen Wright, B.S.Community Health Education
www.PathwaytoHealthyLiving.com
www.GrandparentingBlog.com
www.SeniorPro.com

Are we going in debt or sowing?

Karen Best Wright, B.S. Community Health Education
Pathway to Healthy Living

I was listening to a speaker the other night on a religious channel. He was paraphrasing from the Bible somewhere, not sure exactly where. But I liked the idea very much. He stated, "Debt is doing something today at the expense of tomorrow. Sowing is doing something today for the benefit of tomorrow." I am sure it had something to do with, "What ye sow, so shall ye reap." But I haven't taken the time yet to look it up.

I thought about how that statement holds true in all aspects of our lives not just financially like we usually think of when we think of debt. It applies to the physical, mental, and spiritual parts of ourselves as well.

We are physically in debt if what we are doing to our bodies today will bring harm to them in the future. We are mentally in debt, if we are thinking and dwelling on negative thoughts, if we are not continually educating ourselves, and if we are not pursuing new goals,  We are spiritually in debt if we are not feeding our souls with truth and love.

We are physically sowing if we are taking really good care of our bodies by eating healthy foods, exercising, not smoking, limiting alcohol intake, and maintaining a healthy weight. We are mentally sowing if we are using our brains by reading, writing, playing brain stimulating games, continually educating ourselves, and planning and working toward our goals. We are spiritually sowing if we are prayerful, developing a relationship with our Creator, and having love and compassion for others, and the list goes on...

Perhaps you could write this quote in your journal and write what it means to you. "Debt is doing something today at the expense of tomorrow. Sowing is doing something today for the benefit of tomorrow."

Karen Wright, B.S. Pathway to Healthy Living
www.GrandparentingBlog.com
www.PathwaytoHealthyLiving.com
www.SeniorPro.com

FDA Regulations on Drugs and Dietary Supplements

By Karen Best Wright, B.S. Community Health Education
Pathway to Healthy Living

I was reading an article about the FDA and dietary supplements. The information was quite educational and thought provoking. Regardless what some people might think, the U.S. Food and Drug Administration takes opposite approaches to the regulation of drugs and dietary supplements. According to the FDA a drug is considered unsafe until it is has been proven "safe" by clinical trials. On the other hand a dietary supplement, whether vitamins, herbs, or botanicals (any product made from plants), is in the food category and is considered safe until it has been proven otherwise.

That might sound good until you learn that some companies have sold herbs that have been contaminated with germs, pesticides, or toxic metals. Other products have been found to not even contain what is on the label.

In June of 2007, the FDA announced plans for stronger requirements for companies that make dietary supplements. This seems to be about the same time that I remember emails going around about how the FDA was trying to take away our rights to purchase natural products, or something to that effect. That is not their plan.

The FDA is now requiring that dietary supplements follow standards called Good Manufacturing Practices, or GMPs.

What this rule does:

This means that dietary supplements must:

• be produced in a quality manner
• not contain any contaminants or impurities
• be labeled with the actual ingredients in the product

Depending on the size of the company, they had from June 2008 until June 2010 to adhere to the new guidelines.

What this rule does NOT do: 

• limit consumers' access to dietary supplements.
• address the safety of their ingredients.
• address their effects on health as long as proper manufacturing techniques are used. 

Click here to read more about this.

As I stated in my previous post, just because something is natural does not mean it is safe to eat. Common sense, researching, and being responsible for ourselves is needed when buying products other than whole nutritious normal foods.

If we choose to use supplements, selecting a company that is well known and respected for their honest manufacturing and marketing is important. Educating ourselves is the big key. Mega dosing on vitamin C can interfere with the body's ability to absorb copper (NOT a good thing), and too much phosphorous can inhibit the body's absorption of calcium. Personally for me, since I am not a master of knowledge, I prefer to get most of my nutrients from healthy whole foods along with a simple daily vitamin and calcium supplement (suggested by my doctor), oh I do take a fish oil capsule as well when I remember.

Karen Wright, B.S. Pathway to Healthy Living
www.PathwaytoHealthyLiving.com
www.GrandparentingBlog.com
www.SeniorPro.com

Lose Weight Without the Diet Pills

Karen Best Wright, B.S. Community Health Education
Pathway to Healthy Living

I admit; I tried an over the counter weight loss pill once. I think I took them for a few days and tossed them. The situation that was causing me to gain weight was not going to be solved by taking a pill. The scary thing is, I didn't even know how dangerous some weight loss products actually are.

The FDA has put out it's second National Alert since December 2008 about tainted diet products containing undeclared, active pharmaceutical ingredients. Some of the products are marketed as dietary supplements and claim to be "natural" or "herbal."

Even if something really is natural or herbal does not necessarily mean it is safe. Poison Ivy is natural too, but I wouldn't purposely take a nap in it.

The FDA has listed 72 products that are sold on-line and in stores and beauty salons that contain ingredients that are illegal to be sold in the United States or contain prescription drugs in amounts that greatly exceed maximum recommended dosages. Click here for detailed info from the FDA.

I know I'm repeating myself, but losing weight and/or improving our health is all about our lifestyles. Eating the right kinds of food, the proper amount of food, and physical activity is what it takes, whether we like it or not.

Besides having a disease that we may truly have no control over, being healthy is determined by what we put into our mouths, our minds, and our hearts.

Karen Wright, B.S. Community Health Education
www.PathwaytoHealthyLiving.com
www.GrandparentingBlog.com

What Really is Prayer?

By Karen Best Wright, B.S. Community Health Education
Pathway to Healthy Living

I have written quite a few things about nutrition on my Blog, which is good. However, I also want to express just a little thought on prayer. Sometimes when we pray we get into the habit of the same old, same old. Thank you Lord for this, and this, and that; And, please bless me and help me get through this trial, or bless this person or that person.

I suppose any type of praying is better than nothing. At least it helps us get in the habit of praying. However, true prayer consists of more than the "thank you's" and the "help me's." True prayer is a two way communication between a person and God. True prayer is a sincere desire that God's will be done and the we can become instruments for God's purpose when possible.

This has been on my mind a lot lately. I pray everyday (sometimes several times a day) that the Lord's spirit will flow through me to bring peace to my soul as well as to affect those around me in a positive manner. So when I hear myself sound grumpy, I tell myself, "Now that was not the Lord speaking through me." Praying that the Lord will work through me requires a ton of Faith.

Galatians 5:22-23

“The fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness and self-control. Against such things there is no law.”

So as we pray for ourselves, family, friends, our country and it's leaders, and everything else we pray about, are we praying that this Spirit truly flows through us as well as wanting to be an instrument in sharing this spirit by how we live. If that was the goal of most Americans, we would live in a very different social environment.

Karen Wright, B.S. Community Health Education
www.GrandparentingBlog.com
www.RaisingYourGrandchildren.com
http://seniorpro.com