Healthy Living: Mind, Body, & Spirit

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

Peanut Product Recall is Enormous

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

So far there have been 3,491 products containing peanuts that have been recalled due to the possible Salmonella contamination. Click here to find the searchable list on the FDA website. The regular peanut butter that we buy off the shelf, such as Jiffy or Peter Pan, has not been affected. However, thousands of processed products and even some roasted peanuts have been affected. So either avoid all processed foods that might contain any type of peanut product, even dog snacks, read the labels carefully so you know what they contain, or follow the FDA website list of product recalls very carefully. As for me, it is simpler to just avoid the processed foods and stick to a jar of peanut butter and hope they weren't used with peanuts processed by the now defunct peanut processing plant in Texas.

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

Exactly What is Cholesterol, and Why is it Good and Bad?

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

I have written a bit about fats and cholesterol in a post several weeks ago. HDL (the good kind) means High-density lipoproteins and LDL (the bad kind) means Low-density lipoproteins. I explained that I remember that HDL is the good kind by remembering "H" is for happy, while the LDL is the bad kind by remember "L" is for lousy. That's my silly little trick.

Today, I came across some information on the National Institutes of Health's website that made things even easier to understand. "Cholesterol is a waxy, fat-like substance present in cell walls or membranes everywhere in the body, including the heart. Our bodies need some excess cholesterol, but excess cholesterol deposited in our blood can raise our risk of Heart Disease or Stroke. Excess cholesterol can build up in our arteries, including the coronary arteries, where it contributes to narrowing and blockage."

Okay, we know that the LDL cholesterol is bad for us and can kill us or leave us paralyzed from a stroke if it builds up and sticks to the artery walls and clogs them. But how does the HDL, good cholesterol work, and why is it good for us? The HDL keeps the LDL "bad kind" from sticking to the sides of the arteries. It actually carries cholesterol in the blood from other parts of the body to the liver, which removes it. So we definitely need the good kind.

Should your health care professional just give you one number for your cholesterol, make sure you have them tell you the exact numbers for your LDL and HDL and make sure you know if you need to improve one or the other.

How do we increase our "good" kind and lower our "bad" kind? Now, we are back to lifestyle. Good healthy food and plenty of exercise. If your problem is really major, you may need medication until you can get control of it through diet and exercise. But just depending on medication while continuing a lousy diet and sedentary lifestyle is a very poor way to live. A healthy lifestyle should always be the goal.

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

Jump Rope Exercising for Fitness

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

Several years ago I watched a demonstration by a middle-aged woman on exercising by jump roping. I was very intrigued and thought that looked like an easy way to get in shape. I remembered having a lot of fun jump roping as a child. I bought a quality jump rope, the type with swivel handles like she suggested. I have moved that jump rope with me all over the country and my children can probably never remember me even using it.

So while reading the March 2009 Consumer Report, I came across an article about exercising. And what do you think their #2 suggestion was to buy? Yep, a jump rope. So I got out my jump rope and tried to use it. It was as impossible as it was years ago. The article was very helpful in letting me know what my biggest problem was. The jump rope was way too long for me, and this jump rope was not adjustable. So I bought a new one. These are suggestions to consider when selecting a jump rope.

• Make sure the jump rope is the correct length for your height. You will probably need to purchase an adjustable one, unless you are almost 7' tall. While standing with your feet together in the middle of the rope, the end of the handles should just reach your underarms.
• Plastic ropes are suppose to be better and move faster than other types.
• Some jump ropes have built-in or removable weights in the handles, producing a harder work-out.

I suppose if you shop on-line or have a variety of stores in your area that carry quality jump ropes, you might find exactly what you want. In the one store I had available to me, I only found one that was adjustable. I had to cut nearly 18" off of it to make it the correct length, and I'm not a short person. No wonder my old one didn't work very well for me.

TIP by Consumer Reports: "Keep elbows slightly bent and hold the handles at hip level with your palms forward. Keep your hands close to your body and turn the rope from your wrist and forearm."

After cutting my jump rope to the correct length and mounting the handles back on, I was ready for a work-out, little did I know. Jump roping is much harder than I remember, and I'm not nearly as coordinated as I thought I was. But that is okay, it's the type of exercise that gives you immediate feedback on your progress. My 6-year-old granddaughter informed me that I am skip roping not jump roping. Pardon me, but I must go skip rope right now.

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

What Does "Organic Food" Mean?

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

This is In answer to Amber's question about what is "organic food?"

There are technically two meanings to the term organic. In chemistry "organic" only means a substance or molecule containing carbon-carbon bonds or carbon-hydrogen bonds. Organic compounds literally mean "alive." Carbon is an element found in all living things.

However in agriculture, the term "organic foods" has a more comprehensive meaning. It refers to the methods used to produce the foods rather than the characteristics of the foods themselves. The USDA has set certain standards of growing in order for a manufacturer to be able to use the USDA Organic seal.

The following information about Conventional and Organic Farmers came from the Mayo Clinic website.

Conventional farmers:

• Apply chemical fertilizers to promote plant growth.
• Spray insecticides to reduce pests and disease.
• Use chemical herbicides to manage weeds
• Give animals antibiotics, growth hormones and medications to prevent disease and spur growth.

 Organic farmers 

• Apply natural fertilizers, such as manure or compost, to feed soil and plants.
• Use beneficial insects and birds, mating disruption or traps to reduce pests and disease.
• Rotate crops, till, hand weed or mulch to manage weeds.
• Give animals organic feed and allow them access to the outdoors. Use preventive measures — such as rotational grazing, a balanced diet and clean housing — to help minimize disease.

Understanding the Food Labels for "Organic Foods."

1) Foods made with 100% organic ingredients may claim "100% organic" and use the USDA Organic Seal.
2) Foods made with at least 95% organic ingredients may claim "organic" and use the seal.
3) Foods made with at least 70% organic ingredients may state "made with organic ingredients" but cannot use the seal.

There is much debate about whether or not to buy the more expensive "organically grown" produce. When it comes to packaged foods that state "organic," it is still important to read the ingredients. Just being labeled "organic" does not mean that they are healthy. They may still have a lot of salt, fat, or sugar added to them. However, at least one wouldn't need to worry about the hormones given to animals or the pesticides that have possibly been absorbed into the food.

It is too bad we all can't just grow our own food organically and not have to worry about it. But then we are faced with how we keep the rabbits and bugs from eating up our gardens. (That happened to me two years ago). There is a lot I still need to learn if I want to produce my own organically grown food.

Click here to learn more about "organic" foods at the Mayo Clinic website.

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

The Effects of Vibrations and Sounds on Your Body

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

I was asked to explain what I meant about the effects of vibrations and sounds on our bodies. So as to try and not get too scientific and go over our heads in chemistry and physics, I will explain what I mean quite simply.

Everything is made up of energy, even our bodies right down to our cells. Everything vibrates. Just look into a microscope and look at the cells wiggling around. We all give off energy and bring energy into our bodies, and energy vibrates.

Let's start with extreme cases of the harmful affects of vibrations that actually cause very obvious health problems. On the website for the Canadian Centre for Occupational Health and Safety, they have an entire section on describing what vibrations are and the health problems that are caused by the vibrations from various jobs, not even taking into account the hearing loss caused by loud sounds. This is actually very interesting reading.

Now, how do vibrations and sounds affect the average person on a more personal level? (Not that men and women who work on loud machines aren't average). Since sounds are vibrating waves that we hear, compare how you react when you hear very soft meditative or happy music compared with a very annoying sound. Our brain reacts to the sound in very different ways.

Even people who are deaf can often dance to the rhythm of music even though they cannot hear the music, they can feel the vibrations. So even though we may not even hear a sound, our body picks up the vibrations. One day while driving my car, my cell phone rang. The phone was a few inches from my hand. I did not even touch it, but I felt the vibrations from the phone go right up my right arm. That actually felt a bit creepy.

Compare how your body feels after you have gotten off of an airplane, a vibrating walk-way belt in an   airport, or out of very loud bumper to bumper city traffic to listening or dancing to soft music, working out in your garden (without a mower), or having a nice quiet dinner with a friend. What would you rather listen to, children laughing or adults screaming at each other? The vibrations coming from children laughing and playing are very different than the vibrations from angry screams. Remember, sound is energy waves.

There are even trained Music Therapists who are required to have a 4-year college degree and be certified by taking a national exam in order to be able to work with patients as a Music Therapist. Now whether they are working with the mentally ill, developmentally delayed, or cancer patients, they select the music they use in therapy after an assessment of the patient's needs. They do not merely select pretty music to make the patients feel better. Click here to read more about Certified Music Therapists.

Sound Therapists do not need to be college trained or take a state examination. Sound Therapy is based on an ancient natural healing techniques used for thousands of years. Sound Therapists believe that the different vibrations of sound affect the different organs in the body differently. They may use drums, singing, Tibetan crystal bowls, or a variety of other instruments in their practices of sound therapy as a natural healing technique. I have only had one experience with a sound therapist, which was a very enjoyable experience. I do not know if there is any scientific research to support the claims of a Sound Therapist. I only know I enjoyed my experience. However, I personally am extremely sensitive to sounds and vibrations, as my experience with my cell phone demonstrates.

So as you become aware of how sounds and vibrations may actually affect your body, be aware that many vibrations can not be heard. If you come across skeptics who believe that sounds that cannot be heard cannot be felt, just realize that there are many people who will disagree. Read (don't believe everything you read though), experiment, and decide for yourself. Some people are just more sensitive to vibrations than others.

On the Alzheimer's website, there is an interesting interactive tour of the brain. It shows the parts of the brain that are used when hearing, speaking, reading, and listening. I wrote about this on Feb 3rd on this Blog. It is amazing, interesting, and fun to explore. Remember, our body is made up of energy, which vibrates, as does the world around us.

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

Healthcare vs. a Wellness Path

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

One thing I don't understand, with all of the problems with our healthcare system and all of the publicity about it from the media and our politicians, is why I am not hearing more about how we stay healthy so we don't have to use the healthcare "system" so much?

I'm not saying having health insurance is not important. Of course it is, I am just saying that staying healthy is so much cheaper than unnecessary doctor's appointments and medications with tons of side-effects.

I don't hear our politicians saying, "Okay Americans, we have a catastrophe on our hands. You must get healthier. You have got to quit smoking, eat right, exercise, and lose weight to protect yourself from such high healthcare costs.

I read a statistic a while back that stated approximately 80% of doctor's visits are related in some way to stress. I believe that. It seems the times I have spent the most money on health care co-pays and deductibles (which really add up), there was actually nothing wrong with me, other than the way my body dealt with stress, which was awful. Yet, doctor's could do nothing for me, but prescribed drugs, which only made me worse. The last time I went to a Neurologist for the second time, after reading my Bain Scan, he assured me there was nothing neurologically wrong with me. He just said, "I think your brain is on overload," meaning you are over stressed.

So I am back on the Pathway to Healthy Living Program. I may not be doing everything I know I should be doing, but at least I am making major improvements, and I haven't needed a doctor in a year.

When I hear people say that they can't afford to eat healthy because healthy food costs so much more than junk food. I disagree. The other day, I believe it was on CNN, there was a special about what it is like to have to eat only from Food Stamps. A reporter had to do it for one month.  I have no idea the amount of Food Stamps our family of 4 would get in our state if we qualified, but when I watched the special and learned how much one person got, I multiplied that amount by four and realized that I don't even spend that much money on food, and we eat healthy. So it is possible.

It is all a matter of choices and how much time you are willing to devote to being healthy, whether it is in preparing food, fitness, or study, prayer, and mediation.

So when we think of healthcare, let's think about "Caring" for our "Health" in a good way and cut down on the cost of healthcare.

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

My Goodness, What is Going on Here?

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

What is happening here? Now Whole Foods is recalling as of March 5, 2009 their 365 whole grain pancake and buttermilk pancake mix because of potential salmonella. This is just another good reason to make your own. If you didn't get my recipe for making your own homemade pancake mix, check it out from my Feb 7th posting on this Blog. To find out how to make them even healthier with hidden vegetables disguised in the batter, check out my Feb 27, 2009 post called Broccoli and Carrots for Breakfast in my Grandparenting Blog at www.GrandparentingBlog.com.

To find out more about the recalled pancake mix from Whole Foods, you can read about it on the FDA website.

The foods we eat, the air we breathe, the wholesome thoughts we think, and the vibrational sounds we subject ourselves to are all components of the Pathway to Healthy Living.

Karen Wright, B.S.
http://www.GrandparentingBlgo.com
www.RaisingYourGrandchildren.com
www.SeniorPro.com

Another recall: Now it's Alfalfa Sprouts, Onion Sprouts, & Gourmet Sprouts

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

Contaminated sprouts should be easy for us to avoid. They cannot be that hard to grow ourselves, even indoors if we have any decent lighting at all. This is going to be my new project, seeing if I can grow some sprouts and herbs indoors. I can always move them outside when the weather is warm and hope the rabbits don't eat them. I will keep you up to date on my progress.

FDA Report: SunSprout Enterprises, Inc. Voluntarily Recalls Alfalfa Sprouts, Onion Sprouts, and Gourmet Sprouts Because of Possible Health Risk

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

More Food Recalls Reported by the FDA

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

The information below came directly from the FDA website. Just another reason to avoid processed foods. Where we may never be totally free of concerns, unless we totally live off of our own organic farm (not likely), it does make one think about grabbing that high sugar, high fat pastry at the deli. Fresh fruit or a homemade treat would have been safer.

Delphina’s Bakery Recalls Peanut Butter Bar and Hippie Cookie Because of Possible Health Risk

FOR IMMEDIATE RELEASE (from the FDA website) -- March 4, 2009 -- The Neighborhood Baking Co., d.b.a. Delphina's Bakery of Portland, OR is recalling all Peanut Butter Bars and Hippie Cookies, because they have the potential to be contaminated with Salmonella. The Peanut Butter Bar and Hippie Cookie were manufactured using peanut products recalled by Peanut Corporation of American because it has the potential to be contaminated with Salmonella. Salmonella is an organism which can cause serious and sometimes fatal infections in young children, frail or elderly people, and others with weakened immune systems. Healthy persons infected with Salmonella often experience fever, diarrhea (which may be bloody), nausea, vomiting and abdominal pain. In rare circumstances, infection with Salmonella can result in the organism getting into the bloodstream and producing more severe illnesses such as arterial infections (i.e., infected aneurysms), endocarditis and arthritis.

The Peanut Butter Bar and Hippie Cookie were distributed in Oregon and Washington through direct delivery to coffee shops, delis, farmers markets, and in the Delphina's Bakery's retail Café and Bakery outlet on NE. 42nd Avenue, Portland, OR.

The products were distributed during the period January 1, 2007 through February 27, 2009, are not labeled and do not have a lot code or UPC code:

• The Peanut Butter Bars were distributed wholesale in unlabeled cellophane-wrapped boxes and then re-sold individually to customers directly from pastry and display cases.
• The Hippie Cookies were distributed wholesale in either unwrapped cellophane boxes or loose in a variety box with other pastries and re-sold individually to customers.

On February 28, 2009, the Peanut Butter Bar was discontinued.

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

Using Medications Improperly Can Be Deadly

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

In January 2009, the Food and Drug Administration (FDA) issued a public health advisory about the improper use of topical anesthetics, which are skin numbing products, such as benzocaine, lidocaine, tetracaine, and prilocaine (do an Internet search on www.webmd.com). These drugs are found in over-the-counter (OTC) as well as prescription medications in creams, ointments, and gels. They can be absorbed into the blood stream. The FDA has warned that if used improperly, they can cause:

• irregular heartbeat
• seizures
• breathing difficulties
• coma
• death

The FDA has stated several cautions for consumers. Two of them are:

1. Don't apply these products to irritated or broken skin.
2. Don't wrap treated skin with plastic wrap or other dressings. Wrapping or covering treated skin with any type of material can increase the chance of serious side effects.

As I researched what these creams or ointments were used for, I found that they were used to treat insect bites, dental pain, and other topical uses.Lidocaine patches are used to treat Shingles (adult chicken pox). Now this is really confusing. Why are these drugs in ointments to relieve the pain of insect bites and shingles and in dental paste for mouth sores if they are not to be used on irritated or broken skin?

Improper Use of Skin Numbing Products Can Be Deadly is an article on the FDA website. They issued this advisory after two women died who used topical anesthetics before laser hair removal. It is scary how what seemed like a simple numbing cream turned deadly.

The more material I read about how to use these drugs "properly" (a simple looking ointment), the more confused I was. It is painfully clear that just because we can buy something over the counter, or our doctor gives us a prescription does not mean it is safe. Drugs do not have to be illegal to be dangerous.

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

Congratulations Briton!

Congratulations to Briton for being the winner of February's free give-a-way item, which was the lovely 5" x 7" lavender colored journal with a leather type cover. I am sure his wife, Amber, will love it. You can see Briton and Amber at www.BritonWright.com

I will ship it to you as soon as the snow storm has passed.

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

Slow Down Enough to Cook a Simple Breakfast

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

Sometimes we become so hurried that we don't even realize how crazy we have let our lives become. I realized this one day when I wouldn't stop at a particular gas station because I was going to have to take the time to go into the store to pay for my gas. They didn't have the type of gas pumps that took credit cards. So I drove away and went somewhere else.

The advertisement on television that shows the family eating their instant oatmeal in the car, I think is utterly ridiculous. Who in their right mind would let young children eat oatmeal in a car?

This brings me to my topic about a high sugar processed breakfast. A little bit of planning, organizing, and real interest in being healthy can beat the urge to simply fill ourselves up as fast as we can with something that simply tastes good. That something is often high in sugar, sodium, fat, and who knows what else.

I was reading in the recent Consumer's Report about "oatmeal." What we do to save 5 minutes of cooking time and 30 seconds to wash a pot. A serving of individually packaged instant oatmeal makes about 1/2 cup. I don't know who eats a 1/2 cup of oatmeal except someone who doesn't like it. I admit, I really like the taste of the peaches and cream instant oatmeal, but that's because of all of the extra stuff added to it. According to the article, each packet of instant oatmeal has about 1 tablespoon of sugar added to it. A tablespoon of sugar for a 1/2 cup of oatmeal is a lot of sugar. At least, I think it is.

It is very easy to cook oatmeal in a pot. It takes about 5 minutes for the Old-Fashioned type (my favorite) and 1 minute for the Quick cooking. If you add a teaspoon of sugar, cinnamon sugar, maple syrup, or brown sugar to your 1/2 cup of oatmeal, you have 1/3 the sugar and more fiber than the processed type from the nifty little packages.

Now while I drink low-fat 1% milk and generally eat only healthy fats, I admit, I do sometimes cheat and put whole milk or maybe a little bit of half and half on my oatmeal. Even then, my oatmeal has fewer calories and is higher in fiber. There is all kinds of ways to dress up oatmeal in healthy ways, fresh or frozen strawberries or peaches, fresh bananas, and even slivered almonds.

A little bit of planning ahead makes fixing a healthy breakfast simple and easy. I can fix my children's lunches, cook their breakfast (and have them eat it), fix their hair, make sure they have brushed their teeth, and get them on the bus in about 40 minutes. We have a routine. A routine even our dog knows.

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

Whole Food vs. Processed Food

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

Processed food is simply food that has been treated to change its physical, chemical, microbiological, or sensory properties.

Let's use wheat as an example: (This is of course important to people who are not allergic to wheat but the principle applies to other foods.)

• Wheat starts off natural and whole such as wheat from the wheat fields.
• The outer husk is inedible and is not used.
• In the processing of wheat, the bran, which is the protective covering around the kernel, is removed. The bran, that is discarded, is rich in nutrients and fiber.
• The endosperm part of the wheat contains starch and proteins and is made into white flour.
• Inside the endosperm is the wheat germ. The germ is the wheat seed that grows into wheat. It is especially rich in vitamins and  minerals and is not included in white flour.

When the wheat is processed, the husk, bran, and wheat germ are removed, leaving only the endosperm. Grain products containing only the endosperm are called refined. Many nutrients have been lost. If the flour has some of the nutrients added back into it, but not all of them, it is considered enriched.

Beware of products that simply claim to be made from wheat flour. That can simply mean they are not oat flour, rice flour, barley flour, etc. They are white flour that originated from a wheat kernel. 100% Whole wheat flour contains all of the valuable nutrients found in the original wheat.

Several thousands of foods available today in our grocery stores have been processed with valuable nutrients removed. Sugar, fat, salt, and other ingredients have been added to once farm fresh vegetables and transformed into food that we buy in boxes, bags, and cans.

The closer our food is to its original form, the better it is for us. Eating strawberries on top  of our homemade pancakes (made from whole grain flours) beats dried strawberries in a box of processed cereal any day.

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

How Many Calories Should I Consume a Day?

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

If knowing how many calories you should be consuming to maintain your weight or to lose or gain weight is important to you, it can be quite frustrating. There are formulas you can calculate on your calculator, but one really needs to take into account  age, height, weight, gender, and activity level.

On the Mayo Clinic's website, they have an on-line calculator that takes all that into consideration and calculates what you currently should be consuming to maintain your weight. Now if you want to lose weight, you have two choices. You can either reduce your allotted calorie intake, or you can increase your activity level, or both. Click here to use their calorie calculator.

As for myself, I only want to lose a few pounds, and I don't want to cut down on the food I eat. I eat extremely healthy and like the food I eat, so I realized I just need to increase the amount of my exercise. I played around with the calculator and realized, I can do that. Check it out and have fun with it.

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

Fat cells never go away; They can only shrink.

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

If we consume more calories than we burn, then much of the excess energy is stored in the fat cells of adipose tissue. The number of fat cells and the size of the fat cells correlates with the amount of fat in a person's body. The number of fat cells increase the greatest during childhood and early puberty. The number of fat cells never go away. This is one reason why it is so important for children to eat healthy diets and be physically active.

When we consume more food than our bodies need and use, the fat cells accumulate triglycerides and get larger. When the cells enlarge, they also stimulate cells to multiply, increasing the number of cells again. When a person consumes less calories than they use, the fat cells decrease in size, but unfortunately, you never get fewer fat cells. The cells are always there, ready to enlarge again if you are not careful.

Fat stored in adipose tissue, may be tolerated okay, but when the fat is stored in the heart or liver tissues, major health problems develop.

Why do some people gain more weight than others?

• Genetics may play a partial role in energy metabolism, but obesity is rarely caused by genetic mutation, yet genetic influences do seem to be involved.
• Our environment plays a role. Meaning when, 1) We eat too much food for the amount of energy our bodies' use up; 2) We eat the wrong kinds of foods; and 3) We are not active enough to burn off the calories we consume; we will gain weight. Super-sizing our meal at the fast food restaurant, choosing high fat and high sugar foods, drinking sodas with pointless sugars, and not getting enough exercise is a definite recipe for gaining too much weight.

One thing that can be tricky is not confusing past behavior with present behavior. Let's say you are 40 lbs. over weight, yet you know you are eating the way you should. If you are not continuing to gain weight, you might very well be doing what you should. The weight is already there from the past. So your extra weight is actually a record of your history, not a record of your present habits. However, in order to lose the extra weight, you're going to have to do some make-up work.

The make-up work is going to consist of eating less than your body currently needs for status-quo and increasing your physical activity. Once you get to the weight you want, then you can redetermine the number of calories you can consume and the amount of physical activity your body needs. Changing your lifestyle and not merely going on a diet, is necessary in order to keep the extra weight off.

How many Fat calories should you consume in a day?

The guideline that I choose as my goal  is one with 60% of my diet being carbohydrates (whole grains, vegetables, fruits, legumes), 20% of my diet should be proteins (nuts, legumes, fish, chicken, eggs. occasional lean beef, low-fat milk), and 20% fat (healthy fats).

When using this ratio and if you are eating a diet of 2000 calories, you would be allowed to consume 400 calories in fat. 400 divided by 9 (there are 9 calories in each gram of fat), and you get about 45 grams of fat a day. It is amazing how quickly fat grams add up. You can get that much fat or more in one sandwich going through a fast food drive-through.

So reading labels, learning what a serving size really is, and cooking with olive oil (healthy fat) rather than butter or shortening is a good way to get on the pathway to a healthy weight and lifestyle.

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

Why so much sugar?

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

Sometimes it is hard to tell how much unnecessary sugar is added to processed foods, because the labels do not say, "We added way too much sugar." You don't have to spend all day in the grocery store reading labels, but getting a little bit educated about the extra sugar and unnecessary calories added to foods can be helpful.

Did you know that ketchup is about 1/3 sugar? One tablespoon of ketchup is equivalent to about one teaspoon of sugar. No wonder my kids want ketchup on most everything. I was comparing the labels on blackberry jam with no extra sugar added and blackberry jelly (same brand) and was shocked to see how much more sugar was in the jelly.

Then I looked in my own kitchen cupboard and compared a jar of 100% Natural spaghetti sauce with a can of diced tomatoes. Again, I was surprised. I didn't  know that sugar was actually added to spaghetti sauce. My canned diced tomatoes did not have sugar added. I decided I could very easily add my own oregano, basil, dried onion, garlic, etc to my canned or fresh tomatoes and make my own spaghetti sauce from now on. Sorry Prego.

You don't have to give up all sugar, but being aware of the extra unnecessary sugar that is added to many processed foods might help you make better food choices.

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

What is a Healthy Weight?

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

It is estimated that over 1/2 of adults in the U.S. are overweight. It is also estimated that 15% of children and adolescents ages 6 - 19 are over weight. The media is overflowing with ads about dieting. If we eat this company's food or take that diet pill, maybe we can be as beautiful and successful as the celebrity advertising it.

That is not a good reason to be a healthy weight. Being overweight increases our chance of developing diabetes, heart disease, and a myriad of other problems. Feeling healthy and being able to live an active and quality life is the reason to maintain a healthy weight.

For most people (not the muscular athletes), calculating our Body Mass Index (BMI) will indicate whether or not we are of proper weight. The BMI correlates with body fat for most of us. It will indicate if we are underweight, normal weight, overweight, or obese.

• An adult who has a BMI between 25 and 29.9 is considered overweight.
• An adult who has a BMI of 30 or higher is considered obese.

The Centers for Disease Control and Prevention website has an on-line BMI calculator. There is even a BMI calculator for children and teens, which is calculated differently than for adults. Click here.

If you like math and want to figure it out on your own, the formula to calculate the BMI is: 
Weight (lb) / [height (in)]2 x 703 - Calculate BMI by dividing weight in pounds (lbs) by height in inches squared and multiplying the total by 703. For example if you are 150 lbs and 5'5", you would divide 150 by 65 squared and then multiply by 703. (150/4225)(703) = BMI of 24.96.

Maintaining a healthy weight is not done by dieting but by living a healthy lifestyle through proper nutrition, fitness, and attitude.

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

 

Pulling Weeds and Planting Flowers

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

As an avid reader, I have been reading a book that explains how we need to remove negative events, people, and thoughts out of our lives as much as possible, just as a gardener removes the weeds from her garden. I thought about this for some time and could see the truth and complications with this idea. By all means when we can, we remove the negative from our lives, but sometimes those negatives might be people or events that we CANNOT remove from our lives.

I have found two alternatives that I am working on in my own life to help with those negatives which just can't or don't go away. One is to realize that it is not as much the negative person or situation, but the negative thinking and negative emotions we have toward the person or situation that we need to remove.

This can be very difficult to do sometimes, but it is vital if we are to find peace and cope with difficult situations. If it is a person who is the "weed," withdrawing the judgment and simply recognizing that we don't understand someone else's brain can help us actually feel compassion that someone's physical or spiritual life is so messed up.

For the second alternative, which actually just reinforces the first alternative, let's go back to the gardener scenario. If you cannot pull the weeds for whatever reason, then plant so many flowers (positive thoughts and actions) that you can't see or focus on the weeds.

Since I do a lot of writing for grandparents who are raising grandhcildren, this example came from my www.GrandparentingBlog.com . However, you can substitute any type of situation into this process.

1. One morning I tried to call a former client of mine who I had helped with her Internet marketing. She had not been a client of mine for a couple of years, so I decided to call her to see how her business was going and if she needed my help with anything. This woman I believe was about my age. Anyway when I called, the man who answered the phone asked who I was. I told him and he gently replied, "She is deceased." Well, that is one alternative; she is not raising grandchildren, BAD alternative.

2. A woman that my husband knew at work retired a couple of years ago. A few months after retiring and getting ready to do all of those wonderful retirement things people do, she died of a heart attack. She is not raising her grandchildren, again BAD alternative.

3. A man that I know, who is a bit younger than I am has grandchildren that he is not raising. He has liver cancer. Everyone else is taking care of him, again BAD alternative.

I believe those of us who are raising our grandchildren are the lucky ones. So when we can't pull the weeds from our lives, plants lots of flowers to enjoy instead.

When I am frustrated and things are not going the way I think they should, I remind myself to "plant lots of flowers." The other day one of my grown daughters called just to see what was going on. I told her. "I'm planting lots of flowers right now."

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

Soluble vs. Insoluble Fiber

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

I was asked the other day, "What is the difference between soluble and insoluble fiber?" A real scientific definition can be very confusing, so I will simplify it drastically.

 Fiber is the structural part of a plant that is indigestible, both soluble and insoluble. Fiber is found in plant food such as fruits, vegetables, grains, and legumes.

Soluble  Fiber

• Fiber that can be dissolved in water to form a gel.
• Found in whole grain products (barley, oats, oat bran, rye), fruits (apples, citrus), legumes, seeds and husks, and vegetables.
• Lowers blood cholesterol
• Slows glucose absorption
• Holds moisture in stools thus softening them
• Lowers risk of heart disease
• Lowers the risk of Type 2 Diabetes

Insoluble Fiber

• Fiber that can not be dissolved in water such as the skins of corn kernels and strings of celery.
• Found in whole grains, wheat bran, brown rice, fruits, vegetables, legumes, seeds.
• Provides a feeling of fullness
• Increases fecal weight and helps it pass through colon
• Prevents constipation
• Lowers risk of diverticulosis, hemorrhoids, and appendicitis.
• May help with weight management

It is better to consume fiber naturally by eating a well-balanced diet rich in whole grains, fruits, and vegetables than eating processed food that is poor in nutrients and then taking a fiber supplement. An excessive amount of fiber can cause intestinal discomfort and may interfere with mineral absorption. Elderly and small children who eat an all-plant diet need to make sure that they are consuming sufficient food to meet their energy and nutrient needs.

However, I would dare say that most Americans do not have a problem with consuming too much fiber unless they are taking unnecessary fiber supplements.

If you are switching from a low-fiber diet to a high-fiber diet, you might want to change your diet gradually and drink a lot of water. Select fiber rich foods from a variety of sources such as vegetables, fruits, legumes, and whole grain breads and cereals.

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

What we believe...we become

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

I came across a saying today, "What we believe, we become." I thought about that a while and decided that while our thoughts are very powerful, the statement was very simplistic. In some cases, it might not be true at all. I remember as a teenager believing I was extremely unattractive. Years later, as I looked at old photos, I didn't even recognize the cute girl standing by my dad's truck. Just because I believed I was ugly did not make me so.

So what is missing in the statement, "What we believe, we become," the entire middle. Look around you. Everything that is man-made started with a thought, but there is a process from thought to creation or development.

1. Thought: We must have a thought, the more creative and detailed the better.

2. Belief: We must believe that we can create or become what we want. If we do not believe we can do it, we most likely will not even try.

3. Intentions: We must have real intentions to do something. Intention is more than mere thinking and believing. Intention is belief combined with energy. We go beyond thinking and believing, we start planning and obtaining the "tools" we need to achieve something.

4. Actions: We must act. We must use the appropriate tools to create or become what we want.

A beautiful painting started as a thought in the artist's mind. The artist, believing that she could paint, gathered her supplies with intentions to create. She then painted and created her piece of art.

Here is a personal example: When we moved into this big old farm house 3 years ago, I looked at my yellow kitchen walls and thought, "These walls will be so pretty when freshly painted with a lighter yellow. I not only believed that I could paint the walls, I knew I could because I had painted walls before. I had real intentions. I bought beautiful light yellow paint and patched up the old nail holes in the walls. The only problem is, the paint is still sitting in my laundry room. All of my thinking, believing, and good intentions have not made my kitchen walls beautiful, because I have not acted yet, at least in the kitchen. (The children's rooms have been beautifully painted.)

I will eventually act on my kitchen intentions, and when I do, my kitchen walls will be lovely too.

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

Dealing with Food Cravings

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

When you are craving something to eat, the first thing to determine is if you are actually hungry because you haven't eaten a proper meal, or if you just feel like munching. If you haven't actually had a nutritious meal in several hours, then it's time to fix a highly nutritious meal or snack, no quick junk food. The key is to make sure the food is dense in nutrients, meaning a lot of nutrients for the amount of calories.

If you realize that you have had a proper meal and you just feel like eating anyway, the "need" to eat is not caused by hunger. It may be caused by boredom, stress, loneliness, habit, hormones, and even medication that you may be taking.

1. The first thing to do when craving something to eat when you really do not need any food is to drink a large glass of water. Sometimes what your body is really telling you is that you are thirsty.

2. Often, eating small nutritious meals or snacks throughout the day can prevent the desire to binge on junk food.

3. When a craving hits, do something else for a while. Many times that desire to munch will go away when you get your mind on something else.

4. If you are on medication, ask your doctor if that can be affecting your appetite. Increased appetite is the unfortunate side-effect of many medications. They can make you want to eat all of the time, even when you know you can not possibly really be hungry, you just feel hungry and want to eat anything and everything in the house.

5. If you have a problem with snacking too much, DO NOT buy ready to eat snack food, unless they are raw vegetables without the dip. If you have to actually cook something to eat, you may feel it is not worth the effort and will settle for a glass of water, nice hot herb tea, or a carrot to munch on.

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

Why I Hated Exercising

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

  Years ago I hated to exercise. I did not have a weight problem, but I was exhausted all of the time. I would occasionally join a fitness class, just to quit before I finished it. When I decided to start running (that seemed to be the in-thing where I lived) I stepped in a hole, broke two ribs, broke my foot, and severely sprained my ankle. As I maneuvered around the next couple of months going to physical therapy with a crutch under my right arm and a baby on my left hip, I strained my back and ended up in the hospital. I was batting zero.

Later, I joined an aerobics class and lasted 2 sessions. I loved ballroom dancing, so I figured I would enjoy aerobic dancing. I did not. I could not figure out why I detested "exercising." That is until I took a little exercise personality quiz that I found in a magazine. I learned I did not dislike exercising at all. I just disliked the type of exercises I was doing.

I love exercising. I just had to find the type that fit my personality. I do not like a room with loud music and people jumping all over the place. The chaotic feeling is not motivating to me. It is way over stimulating and uncomfortable to my entire nervous system. I discovered over the years that I am one who enjoys either solo exercising or maybe one partner. When going to the fitness center, I walk on the treadmill on an incline. (I don't run.) I then enjoy weight training and plenty of stretching. I like competing with myself and no one else. When not at the health club, I like to walk fast and then stretch deeply and relax. I love walking in the woods and moutains. What motivates me is not to compete with and look better than anyone else, but to relieve stress, strengthen my bones and muscles, and yes to look and feel fit.

If you are having a hard time getting into the habit of exercising, perhaps you are doing what I did and trying to exercise in a way that is either totally overwhelming to you or completely boring. Take a few of the on-line "exercise personality quizzes," and come up with ideas that fit your lifestyle and personality. Learn and accept who you are, what you enjoy, and what motivates you.

Exercising feels really good when it fits  your personality. So whether you thrive on the competitiveness of certain sports or enjoy the solitude of walking or running and personal weight training, find a good fit and love what you do.

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

Developing a Spiritual Glow

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

If you are observant and truly spiritually minded, you can learn to tell the difference between someone who has a spiritual glow and someone who does not. This glow comes from more than just being physically healthy or from positive thinking. Spirituality means different things to different people, so it can get a bit complicated. To me Spirituality has to do with my connection to God. My spirituality is very  personal to me, so I am not claiming to be a guru of any sorts, but I hope the things that I share in the Blog will be of benefit to my readers.

Some time back, I had a dream that had deep meaning to me and taught me something profound. Many times I learn wonderful lessons through my dreams. Perhaps this is the time, my mind and soul is most receptive to divine guidance. The dream started off horrible and was frightening. The "bad" guys had kidnapped my little girls and me and put us in a dark cave. They stood guarding us while we stared at them in fear. While we huddled in fright, I noticed that we were losing our color. We were becoming grey. I knew exactly what was happening to us and what we needed to do. I told the children, DO NOT look at the bad guys. Look only at me and focus on my love for you. So we did not look at the enemy. We focused only on each other and our love. I watched as our colors returned. We were no longer grey but glowed with brilliant colors. I just kept reminding the girls to stay focused.

I awoke from the dream and felt that I had just watched an intense SciFi movie. But then I realized the great spiritual lesson that I had learned. As we focus on fear and all of the negative around us, we lose our glow. As we focus on God's love and learn to feel it, we glow in brilliant color. This colorful glow may not be something that we actually see in our physical world, but I have no doubt that it is there and can be felt. It also helps to be around others who radiate that special energy.

On days when I am feeling down, grey, and not very glowing, (which happens more often than I would like) I focus and pray that I will absorb the "Light of Christ" and then I visualize and say to myself, "I radiate to all the world around me." This is more than mere positive thinking. This becomes a true spiritual experience.

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

Prevent Diseases by Breathing Clean Air

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

Environmental elements affect our health everyday. Along with eating healthy food and exercising, breathing clean air contributes to health and vitality, and polluted air contributes to diseases.

According to a recent study by environmental researcher and economist Mary E. Davis, PhD., an adjunct faculty member in the University of Main School of Economics, childhood illnesses caused by exposure to toxic chemicals and other pollutants (Not counting second hand smoke from cigarettes) cost Maine about $350 million in healthcare costs per year.

The costs of lead poisoning, asthma, childhood cancer and neurobehavioral disorders such as autism, Attention Deficit Hyperactivity Disorder and mental retardation are analyzed in a this study. In addition to Mary Davis's work at the University of Maine, she is an assistant professor at the Department of Environmental and Urban Planning at Tufts University and holds a joint appointment at the Harvard School of Public Health. (May I brag that Mary is my niece?)

I am sure that Maine is not the only state in our country where the environment contributes to diseases. I know on a personal level it is much more cost effective to prevent illness than to treat it.

As individuals we may not be able to control the total environment, but we do have some control of the air we breathe in our homes, cars, and the places we visit. If you have central heat and air, clean and/or replace the filters often. For homes that do not have central heat and air (and even those that do), quality air purifiers help clean out the toxins that collect in our homes, and by all means do not let anyone smoke in your home or car.

To read more about Mary Davis, PhD. and her studies about children's illnesses and the environment, visit the article http://bangornews.com/detail/98887.html or read her complete study "An Economic Cost Assessment of Environmentally - Related Childhood Diseases in Maine."

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

Healthy Multi-Grain Pancakes Mix

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

On cold mornings, nice hot pancakes are a perfect way to start the day, especially if they are quick to make and full of nutrients. Purchased pancake mix just doesn't compare when it comes to real homemade pancakes.

When I make my dry pancake mix, I make about 2 1/2 gallons of it at a time and freeze it to keep the ingredients fresh. I grind my own grains in my Vita Mix machine and use several different types of grains which might include (depending on what I have on hand), wheat, buckwheat, brown rice, rolled oats or oatmeal, millet, and enriched unbleached white flour. It is important if you mix freshly ground grains that you store the mix in your freezer to preserve the nutrients.

The basic proportions in my dry pancake mix are as follows:

1. For each cup of flour add
2. 1 1/2 teaspoons of baking powder
3. 1/2 teaspoon salt
4. 1 teaspoon sugar
5. 1/3 cup instant non-fat dry milk

The amount of ingredients you combine depends of course on how much mix you can store in your freezer. You just need to know how to add and multiply or use a calculator.

Now for the real pancakes:

1. For each cup of dry mix add 1 egg or 2 egg whites, 1 Tablespoon light olive oil (or other oil), and enough water to get the consistency you desire. The amount of water will be approximately the same as the dry mix but not exact.
2. Now don't ruin wonderfully healthy pancakes with tons of butter and syrup. Use a small amount of the healthiest butter spread you can buy and a small amount of topping, whether syrup, cinnamon sugar, jam or preserves, or apple or pumpkin butter.

It's amazing how easy it is to whip up healthy pancakes or waffles for breakfast when the ready-to-use mix is right in your freezer; and the left-overs are great for snacks later in the day.

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

Karen's Delicious High Anti-Oxidant Blueberry Smoothie

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

I have already written about the importance of eating whole foods high in anti-oxidants. Here is the recipe for the Blueberry Smoothie that I make for myself daily. I don't exactly measure the ingredients, so these are approximate amounts.

6 - 8 oz. 100% blueberry juice (not a blueberry drink). Sometimes I combine blueberry juice with 100% pomegranate juice.
1/2 cup low-fat vanilla yogurt (I prefer the Dannon Vanilla Light & Fit)
1 Tlb. Flaxseed
1 Tlb. Wheat Germ
1 Tlb. Wheat Bran
2 Tlb. Slivered Almonds
1 tsp. Spirulina (powdered blue-green algae purchased from a health store).

I blend this mixture in my Vita Mix machine, which is very powerful. If you have an ordinary kitchen blender, you will want to have the flax seed and the almonds already ground, or you will be eating it with a spoon.

I shared some of my smoothie with a friend at the local fitness center. He looked at it with some hesitancy and said, "What is it? It looks like paint." I laughed and told him, "Trust me. It tastes a lot better than it looks." It does have a rather disgusting look to it, but it really is quite tasty, not to mention that it is very good for you.

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

Fats are NOT created equal.

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

It is not necessary to eliminate all fats from  your diet. That would actually be harmful. Without fats, our bodies would not be able to metabolize fat soluble vitamins such as Vitamins A, D, E, and K.

The trick is selecting the "good fats" and not the "bad fats." A simple way to look  at this is The firmer the fat, the worse it is for you. The "good fats" can lower your risk of heart disease by reducing the total cholesterol and low-density lipoprotein (LDL) levels in your blood. The "bad" kind is the LDL, and the "good" kind is the HDL. Just remember that the "L" in LDL means "lousy," and the "H" in HDL means "happy." Perhaps a little goofy, but it works.

Saturated and trans fats are the worse kinds of fats. They can increase your risk of heart disease by increasing your total LDL ("lousy") cholesterol.

Read the food labels to know what type of fats are in the ingredients.

BAD FATS

• Saturated Fats - Animal Products, coconut, palm and other tropical oils.
• Trans fats-  Partially hydrogenated vegetable oils found in commercial baked goods, fried foods, and shortening and margarine.

• Dietary Cholesterol - Animal Products

GOOD FATS

• Monounsaturated fat - Olive oil, peanut oil, canola oil, avocados, nuts and seeds
• Polyunsaturated fat - Vegetable oils (such as safflower, corn, sunflower, soy, and cottonseed oils), nuts and seeds

• Omega-3 fatty acids- Fatty, cold-water fish (such as salmon, mackerel and herring), flax seeds, flax oil, and walnuts

The more you read the food labels, the easier it will be to become familiar with the terminology and selecting healthy foods. Write this information down on note paper and stick it in your pocket for easy reference.

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