Spent some time sitting by the lake yesterday pondering what I would write for this blogpost. I contemplated once again what I wanted to accomplish with this blog and how to better help folks with nutrition. My thoughts drifted to what an amazing journey I've had with Lupus.... and back to health. I've been in remission a little over six years. I think I can (and will) stop counting now.
I live here by the lake with two furkids and we (the furkids and I) have a cat. The cat is not a furkid. Cats don't join things. Cats run things. The two furkids, Petey and Penny, are chihuahuas. But they don't know that. The cat has a name also, Pounder. But he doesn't answer to it. He is however, really lovable. Well, lovable most of the time; but not when we get company. He lets company know in no uncertain terms how very unwelcome they are. Just because all they ever see are his teeth; no one believes he's lovable. Imagine that.
It's a really long story how I came to be so involved in nutrition but I'll make it shorter. I promise. You see in the middle of my journey with Lupus I met an RN who showed me how really powerful nutrition could be. When I met her I'd been dealing with Lupus for 16 years. Not one physician in all those years ever asked about my nutrition. Nutrition is what gave me my life back. That's why I went back to school and earned a Masters in Holistic Nutrition.
Well, that's part of the reason.
You see I have worked in respiratory care as a respiratory therapist for over 25 years. The really sad situations I've witnessed as a respiratory therapist and the amazing difference nutrition made in my life made me realize something very important.
We're killing ourselves. Is it to extreme to say that? Ummm.... I don't think so. The standard american lifestyle and diet are lethal. Every shift I work as a respiratory therapist this is validated to me. Our hospitals are full of people with lifestyle disorders. Disorders which didn't have to happen.
Food matters and what many, many of us are eating is seriously not healthy.
I don't know this little boy but he's right: http://www.youtube.com/watch?v=F7Id9caYw-Y
It's a hard thing to transition from the standard american lifestyle and diet. But like he said you can pay the farmer or you can pay the hospital. Over the years I've seen people with multiple admissions to the hospital. They would always reach for the next best drug but they almost NEVER paid serious attention to what they ate or gave much thought to exercise.
And I can tell you from experience as hard as it is to make changes in your life; it's easier to stay well than to get well.
I wish I could wave a magic wand and everyone would be eating the appropriate amount of veggies and fruits and consistently exercising and thinking positive thoughts. Unfortunately, there is no magic wand and I can only help those who raise their hands and ask.
You can raise your hand and ask by subscribing to my newsletter Empower Wellness at http://optimizetoheal.com/ . I hope I'll be seeing you. Don't worry the cat won't hurt you.
Showing posts with label healthy lifestyle. Show all posts
Showing posts with label healthy lifestyle. Show all posts
Tuesday, September 28, 2010
Monday, May 3, 2010
8 Weeks to a Healthier Lifestyle
Many of my clients tell me they want to live in a healthier way. They know they need to overhaul their eating, but don't know where to start and often they feel more than a little overwhelmed. Does that also describe you? Does the prospect of a major lifestyle change seem a little overwhelming to you?
Making healthy lifestyle changes does not have to be overwhelming. The key to incorporating healthy positive changes in your lifestyle is to break the changes down into do-able actions. As you gradually make positive changes in your lifestyle and consistently repeat them, they will become new healthy habits.
Before you start making changes I would suggest you keep a journal while you are instituting changes into your lifestyle. Write about how you feel about making changes, the difficulties, as well as the successes you have along the way. What changes might you make? Here's a suggested (but not all inclusive) 8 week plan to get you started on your new healthy lifestyle:
Week One: Instead of drinking soda drink, water. Drink at least 64 ounces of water per day. Does this sound like a lot to you? Get yourself a 32 ounce mug. It's much easier psychologically to drink two mugs of water rather than 8 - eight ounce glasses. I would suggest getting a good water filtration system for your home or drinking spring water which you can find in any grocery store. Do not drink tap water! You may add lemon to your water to enhance taste.
Week Two: Eat a salad every day. I would not recommend the "chemical ridden" salad dressings in your favorite grocery store. Rather, you may use a little orange or lemon juice as a dressing or a tablespoon of flaxseed oil. Olive oil makes a good salad dressing especially if you add a little minced shallot, Dijon mustard, garlic powder or minced garlic to it. You might also go to your favorite library, bookstore or online vegetarian website and look-up a recipe for healthy salad dressings. Don't use the commercial brands.
Week Three: In addition to the salad you're now eating everyday, resolve to eat five more vegetable servings per day. This isn't hard when you stop to realize a serving is only ½ cup. Be sure to eat vegetables of different colors. Make your plate colorful! The more colors in your plate of food, the more nutrients you are giving your body.
Week Four: Stop eating all fast and processed foods. Yes, it's really convenient to pull into the nearby fast food place or to nuke something in the microwave. But these foods are lacking in nutrients and are high in both calories and the wrong kind of fat. Use the rule -- 'if God didn't make it, I won't eat it'. Think of it this way: every cell in your body is made from the food you eat. If you eat less than healthy food, your body will enjoy less than optimal health.
Week Five (for coffee drinkers): Cut down on coffee! Resolve to have only one cup in the morning. If you are a heavy coffee drinker you may consider having one cup of caffeinated coffee and remaining cups 50/50 caffeinated and non-caffeinated. Gradually change over to just 50/50 and then slowly decrease the number of cups you have until you're only drinking one cup. You might even consider booting coffee out of your life. Perhaps, switch to green tea for its antioxidant qualities.
Week Five (for non-coffee drinkers): Have a cup of green tea every morning.
Week Six: Begin eating four fruits a day. If you haven't been wild about eating fruits up till now then start with eating two a day and work up to four. Oh and fruit juices don't count! Your body needs the fiber from whole fruit.
Week Seven: Incorporate some form of exercise into your daily regimen. If you have been mostly sedentary for some time, do check with your physician before starting an exercise program. Your exercise regimen could be as simple as walking. Get a pedometer and work up to 10,000 steps per day.
Week Eight (for smokers): With the issuance of the recent Surgeon General's report, don't you agree it's clear how bad smoking is for your health? Here it is if you haven't read it: (http://surgeongeneral.gov/) . There are many ways to quit smoking, however, there is no one way which works for everyone. You might try hypnotism or auricular therapy. Some folks go "cold turkey" and just stop. If you are a heavy "nervous" type smoker I recommend you talking with your doctor about how to quit and be sure to look-up an area support group. You can find a smoking cessation group in your area by contacting the American Lung Association or by calling the respiratory care department of your local hospital.
Week Eight (for everyone): Go through your kitchen pantry and refrigerator and throw out anything containing high fructose corn syrup or artificial sweeteners (i.e. aspartame, NutraSweet, Splenda). Many experts feel they both contribute to obesity and less than optimal health.
Congratulations! Be proud of yourself for taking action to create a healthier lifestyle. Give yourself a pat on the back. You have worked very hard for eight weeks. The changes you have made in your lifestyle have gotten you started on a healthier path. You may have even lost some weight during these eight weeks. Your consistency with these changes will change your life. You will find you'll have more energy, less aches and pains and a healthier frame of mind.
Making healthy lifestyle changes does not have to be overwhelming. The key to incorporating healthy positive changes in your lifestyle is to break the changes down into do-able actions. As you gradually make positive changes in your lifestyle and consistently repeat them, they will become new healthy habits.
Before you start making changes I would suggest you keep a journal while you are instituting changes into your lifestyle. Write about how you feel about making changes, the difficulties, as well as the successes you have along the way. What changes might you make? Here's a suggested (but not all inclusive) 8 week plan to get you started on your new healthy lifestyle:
Week One: Instead of drinking soda drink, water. Drink at least 64 ounces of water per day. Does this sound like a lot to you? Get yourself a 32 ounce mug. It's much easier psychologically to drink two mugs of water rather than 8 - eight ounce glasses. I would suggest getting a good water filtration system for your home or drinking spring water which you can find in any grocery store. Do not drink tap water! You may add lemon to your water to enhance taste.
Week Two: Eat a salad every day. I would not recommend the "chemical ridden" salad dressings in your favorite grocery store. Rather, you may use a little orange or lemon juice as a dressing or a tablespoon of flaxseed oil. Olive oil makes a good salad dressing especially if you add a little minced shallot, Dijon mustard, garlic powder or minced garlic to it. You might also go to your favorite library, bookstore or online vegetarian website and look-up a recipe for healthy salad dressings. Don't use the commercial brands.
Week Three: In addition to the salad you're now eating everyday, resolve to eat five more vegetable servings per day. This isn't hard when you stop to realize a serving is only ½ cup. Be sure to eat vegetables of different colors. Make your plate colorful! The more colors in your plate of food, the more nutrients you are giving your body.
Week Four: Stop eating all fast and processed foods. Yes, it's really convenient to pull into the nearby fast food place or to nuke something in the microwave. But these foods are lacking in nutrients and are high in both calories and the wrong kind of fat. Use the rule -- 'if God didn't make it, I won't eat it'. Think of it this way: every cell in your body is made from the food you eat. If you eat less than healthy food, your body will enjoy less than optimal health.
Week Five (for coffee drinkers): Cut down on coffee! Resolve to have only one cup in the morning. If you are a heavy coffee drinker you may consider having one cup of caffeinated coffee and remaining cups 50/50 caffeinated and non-caffeinated. Gradually change over to just 50/50 and then slowly decrease the number of cups you have until you're only drinking one cup. You might even consider booting coffee out of your life. Perhaps, switch to green tea for its antioxidant qualities.
Week Five (for non-coffee drinkers): Have a cup of green tea every morning.
Week Six: Begin eating four fruits a day. If you haven't been wild about eating fruits up till now then start with eating two a day and work up to four. Oh and fruit juices don't count! Your body needs the fiber from whole fruit.
Week Seven: Incorporate some form of exercise into your daily regimen. If you have been mostly sedentary for some time, do check with your physician before starting an exercise program. Your exercise regimen could be as simple as walking. Get a pedometer and work up to 10,000 steps per day.
Week Eight (for smokers): With the issuance of the recent Surgeon General's report, don't you agree it's clear how bad smoking is for your health? Here it is if you haven't read it: (http://surgeongeneral.gov/) . There are many ways to quit smoking, however, there is no one way which works for everyone. You might try hypnotism or auricular therapy. Some folks go "cold turkey" and just stop. If you are a heavy "nervous" type smoker I recommend you talking with your doctor about how to quit and be sure to look-up an area support group. You can find a smoking cessation group in your area by contacting the American Lung Association or by calling the respiratory care department of your local hospital.
Week Eight (for everyone): Go through your kitchen pantry and refrigerator and throw out anything containing high fructose corn syrup or artificial sweeteners (i.e. aspartame, NutraSweet, Splenda). Many experts feel they both contribute to obesity and less than optimal health.
Congratulations! Be proud of yourself for taking action to create a healthier lifestyle. Give yourself a pat on the back. You have worked very hard for eight weeks. The changes you have made in your lifestyle have gotten you started on a healthier path. You may have even lost some weight during these eight weeks. Your consistency with these changes will change your life. You will find you'll have more energy, less aches and pains and a healthier frame of mind.
Friday, July 31, 2009
Healthy Hope and Change
Hope and change. We were promised hope and change. And yes, our healthcare system needs some hope and change. I think we all agree on the basics. We know what we want the end-product to look like. It's the "how to" which trips us up. We have world-class healthcare here in the great United States of America. That is why people from other countries (with universal care systems) come here for care.
Free market systems encourage innovation and our country leads in development of new technologies and treatments. We must not make thoughtless changes which stymie innovation. It would not only hurt our people, but people the world over.
Don't judge each day by the harvest you reap but by the seeds that you plant. ~Robert Louis Stevenson
As I read the various proposals for healthcare changes, seems to me folks are suggesting planting some very bad seeds. My heart sank as I read. The lack of reverence for life I see in these proposals is appalling. Every life is precious. One is not more precious than the other. Every life has a purpose. And every life is important to the world. It is a profound loss to the world to not value our elderly. Their wisdom is the worlds salvation. It makes me cry when I wonder how many scientists, poets, leaders and thinkers have been aborted. What a loss to the world.
Yes currently end of life care is costing us greatly. But why are we talking about mandated end of life discussions? Why are we planning lessening care? We should be stressing encouragement of healthy healthstyles! Providing nutrition education! Why aren't we talking about exercise? Why not provide exercise classes (not just for the elderly) for everyone? Exercise should be a lifelong daily activity. Why not stress the importance of exercise in schools? Mandate an hour of exercise every school day. And why do we allow processed foods with unhealthy ingredients to be marketed to our children?
As a 30 yr healthcare professional I have seen the difference between a 65 yr old who did not lead an active healthy healthstyle life and one who did. I've seen 90 yr olds spryer than folks in their 50's. Their spryness and bright mental acuity was due to their healthstyle and remarkable positive outlook on life. When exercise and good nutrition are lifelong partners ills are prevented. As a country our healthcare costs are greatly impacted by the healthstyle of our people. It's time to change the standard american diet and lifestyle.
As I read the various proposals for healthcare changes it occurred to me most want to throw the baby out with the bathwater. We do not need to overturn our whole healthcare system in order to "fix" healthcare. Nor should we do anything which would lessen the quality of care. As a 30 yr health professional thats what I see in these proposals; a lessening of quality of care. Nor should there be pork and payoffs in the healthcare proposals. The betterment of healthcare should only be about healthcare. Time to overhaul congress way of doing things. We need politicians with backbones and honest values. I'm anxious to see who steps up to the plate.
Let's fix the problems with with the systems we have. Price gouging needs to stop. Stop the unfairness regarding pre-existing disorders. Put the decisions fully back into the hands of physicians. Reform liability laws. Put a cap on lawyers fees. Put a stop to frivolous lawsuits. And go after the fraud in the medicare system. Nor should the tax dollars of our people be used to reward those who enter our country illegally.
Let's fix what's wrong with what we have. Not enact a monstrosity which would create more government. We can provide healthcare to our people without doing that. Let's remember the tenets upon which America was founded and hold true to them while providing the best healthcare in the world.
But remember always healthcare starts with YOU. The government is not going to make you healthier. Not even your doctor can do that. YOUR healthstyle determines your quality of health. Take responsibility for it.
Free market systems encourage innovation and our country leads in development of new technologies and treatments. We must not make thoughtless changes which stymie innovation. It would not only hurt our people, but people the world over.
Don't judge each day by the harvest you reap but by the seeds that you plant. ~Robert Louis Stevenson
As I read the various proposals for healthcare changes, seems to me folks are suggesting planting some very bad seeds. My heart sank as I read. The lack of reverence for life I see in these proposals is appalling. Every life is precious. One is not more precious than the other. Every life has a purpose. And every life is important to the world. It is a profound loss to the world to not value our elderly. Their wisdom is the worlds salvation. It makes me cry when I wonder how many scientists, poets, leaders and thinkers have been aborted. What a loss to the world.
Yes currently end of life care is costing us greatly. But why are we talking about mandated end of life discussions? Why are we planning lessening care? We should be stressing encouragement of healthy healthstyles! Providing nutrition education! Why aren't we talking about exercise? Why not provide exercise classes (not just for the elderly) for everyone? Exercise should be a lifelong daily activity. Why not stress the importance of exercise in schools? Mandate an hour of exercise every school day. And why do we allow processed foods with unhealthy ingredients to be marketed to our children?
As a 30 yr healthcare professional I have seen the difference between a 65 yr old who did not lead an active healthy healthstyle life and one who did. I've seen 90 yr olds spryer than folks in their 50's. Their spryness and bright mental acuity was due to their healthstyle and remarkable positive outlook on life. When exercise and good nutrition are lifelong partners ills are prevented. As a country our healthcare costs are greatly impacted by the healthstyle of our people. It's time to change the standard american diet and lifestyle.
As I read the various proposals for healthcare changes it occurred to me most want to throw the baby out with the bathwater. We do not need to overturn our whole healthcare system in order to "fix" healthcare. Nor should we do anything which would lessen the quality of care. As a 30 yr health professional thats what I see in these proposals; a lessening of quality of care. Nor should there be pork and payoffs in the healthcare proposals. The betterment of healthcare should only be about healthcare. Time to overhaul congress way of doing things. We need politicians with backbones and honest values. I'm anxious to see who steps up to the plate.
Let's fix the problems with with the systems we have. Price gouging needs to stop. Stop the unfairness regarding pre-existing disorders. Put the decisions fully back into the hands of physicians. Reform liability laws. Put a cap on lawyers fees. Put a stop to frivolous lawsuits. And go after the fraud in the medicare system. Nor should the tax dollars of our people be used to reward those who enter our country illegally.
Let's fix what's wrong with what we have. Not enact a monstrosity which would create more government. We can provide healthcare to our people without doing that. Let's remember the tenets upon which America was founded and hold true to them while providing the best healthcare in the world.
But remember always healthcare starts with YOU. The government is not going to make you healthier. Not even your doctor can do that. YOUR healthstyle determines your quality of health. Take responsibility for it.
Thursday, April 30, 2009
Life Is Not A Race
Been thinking a lot about my remission from Lupus. It's been six years. I was diagnosed in 1987. It was an amazing thing to get my life back after fighting with lupus for 16 years. I feel blessed and thank God every morning for my remission and second chance at life. Lupus took a lot away from me.....but it also gave me a lot...it gave me a perspective on life I wish I could bottle and gift to people.
For a long time I've been searching for the right words to express what Lupus taught me. Was reading a newsletter I subscribe too and found some words which come close to what I need to express.
We all need to exhale and slow down at least 10%. Don't wait till an illness comes along and forces you to slow down......the anxiety and stress in modern life is not necessary....it's something we do to ourselves by the choices we make.
Consider this. For a time I ran a pulmonary patient education program at the hospital where I work. Every morning the computer system would generate a list for me of folks who were admitted the previous day. Not long after I began receiving the admissions list I noticed something. Most days the vast majority of the admissions were due to health problems that were preventable! Do you realize 85% of diseases are lifestyle-related?
In wellness coaching with folks (especially folks coping with chronic illnesses) I always tell them two things:
1. Don't let western medicine tell you wellness is not an option. Doctors are not gods with crystal balls. There was a time when my life consisted of either being at work or being in bed resting so I could go to work. That was my life. Most days were, quite frankly, miserable. My docs referred to me as "unfortunate" and "steroid dependent". I am neither of those things today. You don't have to be a statistic either.
2. Take responsibility for your health ....Change the things in your life which do not promote health. I can guarantee you this; if you don't get serious about your wellness (and specifically about your nutrition) you will at some time be forced to get serious about your illness. Cos that is what you will be: ill.
All good things take effort. If you are serious about wellness you will change the things in your life you can change to positively affect your wellness. Nope, it's not easy to change your habits. It's not easy to change your diet. It's not easy to incorporate exercise into your daily routine. All good habits take effort and discipline. And yes you need to spend some money on supplements. Even prescription-pushing physicians are realizing the need for supplementation. There has even been an article in the Journal of the American Medical Association (JAMA) regarding the need for supplementation.
I will say this; taking care of yourself does reduce the anxiety in your life. When you are truly taking care of yourself; you make better choices and your priorities change. It's so easy to be sucked up into the whirlwind of busy-ness....but what is really important? You are. What are your priorities?
What stands between your health and possible illness? Your choices.
There is freedom in health. Wellness allows you to partake fully in the miracle called life. Don't take your health for granted. Illness decreases the choices available to you. Be proactive!
Would love to support your transition to a healthy healthstyle! Subscribe to Empowering Wellness Newsletter at http://optimizetoheal.com/
For a long time I've been searching for the right words to express what Lupus taught me. Was reading a newsletter I subscribe too and found some words which come close to what I need to express.
"Life is not a race. It’s an experience. It’s a miracle."
We all need to exhale and slow down at least 10%. Don't wait till an illness comes along and forces you to slow down......the anxiety and stress in modern life is not necessary....it's something we do to ourselves by the choices we make.
Consider this. For a time I ran a pulmonary patient education program at the hospital where I work. Every morning the computer system would generate a list for me of folks who were admitted the previous day. Not long after I began receiving the admissions list I noticed something. Most days the vast majority of the admissions were due to health problems that were preventable! Do you realize 85% of diseases are lifestyle-related?
In wellness coaching with folks (especially folks coping with chronic illnesses) I always tell them two things:
1. Don't let western medicine tell you wellness is not an option. Doctors are not gods with crystal balls. There was a time when my life consisted of either being at work or being in bed resting so I could go to work. That was my life. Most days were, quite frankly, miserable. My docs referred to me as "unfortunate" and "steroid dependent". I am neither of those things today. You don't have to be a statistic either.
2. Take responsibility for your health ....Change the things in your life which do not promote health. I can guarantee you this; if you don't get serious about your wellness (and specifically about your nutrition) you will at some time be forced to get serious about your illness. Cos that is what you will be: ill.
All good things take effort. If you are serious about wellness you will change the things in your life you can change to positively affect your wellness. Nope, it's not easy to change your habits. It's not easy to change your diet. It's not easy to incorporate exercise into your daily routine. All good habits take effort and discipline. And yes you need to spend some money on supplements. Even prescription-pushing physicians are realizing the need for supplementation. There has even been an article in the Journal of the American Medical Association (JAMA) regarding the need for supplementation.
I will say this; taking care of yourself does reduce the anxiety in your life. When you are truly taking care of yourself; you make better choices and your priorities change. It's so easy to be sucked up into the whirlwind of busy-ness....but what is really important? You are. What are your priorities?
What stands between your health and possible illness? Your choices.
There is freedom in health. Wellness allows you to partake fully in the miracle called life. Don't take your health for granted. Illness decreases the choices available to you. Be proactive!
Would love to support your transition to a healthy healthstyle! Subscribe to Empowering Wellness Newsletter at http://optimizetoheal.com/
How Will You Feel In 90 Days?
I'm sure you've heard the old adage if you keep doing the same thing you'll keep getting the same results. Unfortunately, most of us aren't listening when it comes to our health.
How many times have you thought to yourself you need to eat better or exercise more? Do you find yourself out of breath after a flight of stairs? Are you tired much of the time? Are you "out of shape"? If you don't change anything in your lifestyle 90 days from now you will feel the same as you do right now ...... or maybe worse.
Do you realize five of the leading ten causes of illness and death (coronary heart disease, cancer, stroke, diabetes, and atherosclerosis) are associated with diet ? Not to mention high blood pressure, obesity, dental diseases, osteoporosis, and gastrointestinal diseases are also related to dietary causes. 85% of all disease can be directly attributed to lifestyle. YOU have control over your diet. And what you eat MATTERS!
Everything you eat eventually makes up every cell in your body. I'll say it again.
What you eat matters. Nutrient-poor junk food makes unhealthy cells which may not function correctly. Nutrient-dense food makes healthy cells!
Consider this:
Researchers with Vanderbilt-Ingram Cancer Center and the Shanghai Cancer Institute in China have discovered a possible link between a diet rich in certain vegetables and a decreased risk for breast cancer. The study appeared in the American Journal of Clinical Nutrition.
The World Health Organisation feels 70% of ALL cancer could be prevented with nutrition.
The Lewin Group http://www.lewin.com/ has done a study showing sickness and chronic disease can be dramatically reduced by supplementing with nutritional supplements.
In 2002 the AMA in their Journal of the American Medical Association recommended everyone supplement their diet with a multi-nutrition product.
A Harvard study of more than 87,000 female nurses ages 34 to 59 found a 41% reduction in heart disease risk among those who took vitamin E supplements for at least two years.
A study of almost 40,000 male health professionals ages 40 to 75 found a 37% lower risk of heart disease among those who took daily vitamin E supplements of at least 100 IU for more than two years.
A National Institute of Aging study of 11,000 elderly people found those who used vitamins C and E supplements had a 53% reduction in mortality from heart disease and a 42% reduction in death from all causes, compared with non-users.
And most of all consider this:
An important video lecture by Dr Dean Ornish --- very short but very important! ... it's well worth the few minutes. http://www.ted.com/index.php/talks/view/id/252 This was life-changing research! Surely what Dr Ornish had to say made you do a double take! Poor lifestyle choices can turn on bad genes. By proactively choosing a healthy lifestyle you may keep bad genes from turning on. Wow! it's all about your choices.
Are you aware the Journal of the American Medical Association and the United States Department of Agriculture have admitted that today's produce no longer has enough nutrients to keep us healthy? That's why it's been recommended everyone supplement their diet with a multi-nutrition product.
So what are you going to do? How are you going to feel 90 days from now?
I'm hoping you choose to live your BEST life!
Would love to support your transition to a healthier healthstyle! Subscribe to Empowering Wellness Newsletter at http://optimizetoheal.com/
Check out VitaOne - Super Nutrition Made Easy
How many times have you thought to yourself you need to eat better or exercise more? Do you find yourself out of breath after a flight of stairs? Are you tired much of the time? Are you "out of shape"? If you don't change anything in your lifestyle 90 days from now you will feel the same as you do right now ...... or maybe worse.
Do you realize five of the leading ten causes of illness and death (coronary heart disease, cancer, stroke, diabetes, and atherosclerosis) are associated with diet ? Not to mention high blood pressure, obesity, dental diseases, osteoporosis, and gastrointestinal diseases are also related to dietary causes. 85% of all disease can be directly attributed to lifestyle. YOU have control over your diet. And what you eat MATTERS!
Everything you eat eventually makes up every cell in your body. I'll say it again.
What you eat matters. Nutrient-poor junk food makes unhealthy cells which may not function correctly. Nutrient-dense food makes healthy cells!
Consider this:
Researchers with Vanderbilt-Ingram Cancer Center and the Shanghai Cancer Institute in China have discovered a possible link between a diet rich in certain vegetables and a decreased risk for breast cancer. The study appeared in the American Journal of Clinical Nutrition.
The World Health Organisation feels 70% of ALL cancer could be prevented with nutrition.
The Lewin Group http://www.lewin.com/ has done a study showing sickness and chronic disease can be dramatically reduced by supplementing with nutritional supplements.
In 2002 the AMA in their Journal of the American Medical Association recommended everyone supplement their diet with a multi-nutrition product.
A Harvard study of more than 87,000 female nurses ages 34 to 59 found a 41% reduction in heart disease risk among those who took vitamin E supplements for at least two years.
A study of almost 40,000 male health professionals ages 40 to 75 found a 37% lower risk of heart disease among those who took daily vitamin E supplements of at least 100 IU for more than two years.
A National Institute of Aging study of 11,000 elderly people found those who used vitamins C and E supplements had a 53% reduction in mortality from heart disease and a 42% reduction in death from all causes, compared with non-users.
And most of all consider this:
An important video lecture by Dr Dean Ornish --- very short but very important! ... it's well worth the few minutes. http://www.ted.com/index.php/talks/view/id/252 This was life-changing research! Surely what Dr Ornish had to say made you do a double take! Poor lifestyle choices can turn on bad genes. By proactively choosing a healthy lifestyle you may keep bad genes from turning on. Wow! it's all about your choices.
Are you aware the Journal of the American Medical Association and the United States Department of Agriculture have admitted that today's produce no longer has enough nutrients to keep us healthy? That's why it's been recommended everyone supplement their diet with a multi-nutrition product.
So what are you going to do? How are you going to feel 90 days from now?
I'm hoping you choose to live your BEST life!
Would love to support your transition to a healthier healthstyle! Subscribe to Empowering Wellness Newsletter at http://optimizetoheal.com/
Check out VitaOne - Super Nutrition Made Easy
Top Of The Food Chain?
It's amazing we are egotistical enough to regard ourselves as top of the food chain...... cos we do the dumbest things.
You know it's true. Just think about it. The only species on this planet who goes out of its way to feed their children nutrient poor junk food is the human species. That is exceedingly dumb. The human body to work in the way it was designed needs nutrients. Children especially need a nutritious diet.
Take a walk down the cereal aisle of any grocery store and you will see brightly colored super heroes and animal mascots jumping out at you from cereal boxes. The cereal aisle is a wonderland for children. Read the fine print of the ingredients on those boxes and you will wish you’d paid attention in chemistry class.
In the meat section you will see a big name brand of boxed lunches made for and advertised to children by the use of cute names and colorful characters on the boxes. Read the ingredient list fine print of these and you will find some have MSG in them, as much as 46g of sugar and high sodium counts. Let’s not talk about the preservatives found in these meals. It gives me a headache thinking about children eating this. Read the ingredients list and again you’ll wish you’d paid attention in chemistry class. Let’s not forget the rows of candy at the checkout most usually placed at the right height for children to peruse.
Nor does the marketing of unhealthy foods stop with the grocery store and television. Fast food restaurants feature play areas, clowns and toys. But nutrition? Not much. Though there is a growing revolt against it; unhealthy foods are even marketed to our children in our schools! Children who aren't allowed soda at home can buy it at school. Nobody needs soda. Why do we allow it in our schools?
And we wonder why we have an epidemic of childhood obesity, diabetes, and ADHD. Do you know what the #1 killer of children is? It's cancer.
Do you think the reason might be found in what we are feeding them?
The overwhelming marketing of poor food choices to our children has resulted in a childhood obesity epidemic. Some children are even exhibiting formerly adult health problems; diabetes, high blood pressure, hormone disorders and skeletal diseases. What are we to do? How can we protect our children? How can we encourage a healthy lifestyle?
Very simply we must model the behavior ourselves in our choices both for our health and theirs.
Would love to support your transition to a healthier healthstyle! Subscribe to the Empowering Wellness Newsletter at http://optimizetoheal.com
You know it's true. Just think about it. The only species on this planet who goes out of its way to feed their children nutrient poor junk food is the human species. That is exceedingly dumb. The human body to work in the way it was designed needs nutrients. Children especially need a nutritious diet.
Take a walk down the cereal aisle of any grocery store and you will see brightly colored super heroes and animal mascots jumping out at you from cereal boxes. The cereal aisle is a wonderland for children. Read the fine print of the ingredients on those boxes and you will wish you’d paid attention in chemistry class.
In the meat section you will see a big name brand of boxed lunches made for and advertised to children by the use of cute names and colorful characters on the boxes. Read the ingredient list fine print of these and you will find some have MSG in them, as much as 46g of sugar and high sodium counts. Let’s not talk about the preservatives found in these meals. It gives me a headache thinking about children eating this. Read the ingredients list and again you’ll wish you’d paid attention in chemistry class. Let’s not forget the rows of candy at the checkout most usually placed at the right height for children to peruse.
Nor does the marketing of unhealthy foods stop with the grocery store and television. Fast food restaurants feature play areas, clowns and toys. But nutrition? Not much. Though there is a growing revolt against it; unhealthy foods are even marketed to our children in our schools! Children who aren't allowed soda at home can buy it at school. Nobody needs soda. Why do we allow it in our schools?
And we wonder why we have an epidemic of childhood obesity, diabetes, and ADHD. Do you know what the #1 killer of children is? It's cancer.
Do you think the reason might be found in what we are feeding them?
The overwhelming marketing of poor food choices to our children has resulted in a childhood obesity epidemic. Some children are even exhibiting formerly adult health problems; diabetes, high blood pressure, hormone disorders and skeletal diseases. What are we to do? How can we protect our children? How can we encourage a healthy lifestyle?
Very simply we must model the behavior ourselves in our choices both for our health and theirs.
Would love to support your transition to a healthier healthstyle! Subscribe to the Empowering Wellness Newsletter at http://optimizetoheal.com
Wednesday, April 29, 2009
Avoiding The Flu Shot - Staying Well
Oh myyyyy there's a swine flu threat. Quick make a vaccine. HUH? Not so quick. There are a lot of reasons to avoid the flu shot. I worry about folks thinking a flu shot is the end all be all to protection. There is such a push for folks to get flu shots and not near enough talk about PERSONAL RESPONSIBILITY for wellness. There is a lot YOU can do for YOUR HEALTH. And YOU should be doing it!
Flu shots aren't a guarantee of protection. We all remember in 2004 when the flu vaccine didn't cover the prevalent strain. There was also a study published in the Lancet which revealed there was no correlation between the flu shot and reduced risk of pneumonia. Other studies have come to the conclusion the flu vaccine is no more effective than a placebo. Hmmmm, the "experts" don't talk much about that do they?
One of the most important parts of personal responsibility for wellness is to not just follow advice. Let me explain. Some people have what I call the "Lemming Syndrome". If docs say it it must be true and they don't feel the need to find out the facts for themselves. Don't be a Lemming! Get the facts for yourself. It's YOUR LIFE we're talking about here. Who cares the most about YOU? YOU DO.
Have you ever wondered about what is in a flu shot? You really should. Read This and Read This TOO Draw your own conclusions. Note that vaccines contain mercury. In fact, there is 250 times the mercury than what is legally classified as hazardous waste in a multi-dose flu shot. Does it make sense to you to inject that in people? There are antibiotics in vaccines -- to kill off STRAY BACTERIA -- in the cocktail. Don't ya think it's a little scary to know there are stray bacteria in there? Google why those stray bacteria are in there and where they come from. (Well, I'm not gonna do all your research for you.)
Some vaccines contain Polysorbate 80. Look it up on PubMed While your looking things up; look up the connections being made about the combination of mercury, formaldehye and aluminum causing Alzheimer's.
Finally, consider that there is no evidence that flu shots actually work. You can find studies which say just that on Pub Med.
So what do you do?
1. Make sure your body has an adequate level of Vitamin D. (You can test for this in the lab - ask your doc.)Also google "Vitamin D".
2. Cut out sugar! Sugar depresses the immune system.
3. Manage your stress! Stress depresses the immune system.
4. Eat for health. Think nutrition. Eat whole fruits and veggies. Add garlic (a natural antibiotic) to your favorite recipes. Drink healthy green drinks (i.e. juice together broccoli, kale, cucumber and celery and add an apple).
5. Get sleep. Lack of adequate sleeptime depresses the immune system.
6. As recommended in the June 2002 issue of JAMA add a quality nutrition supplement to your health regimen. I recommend VitaOne and Limu Plus .
7. Get into the habit of daily exercise. It helps strengthen the immune system and relieves stress.
One thing good about the swine flu threat is it gets people thinking about how NOT to get sick. Health is so often taken for granted. Start today to take more personal responsibility for your wellness. Wellness is freedom and illness is a prison with a lot less choices.
Would LOVE to support you in your transition to a healthier lifestyle. Subscribe to my wellness newsletter "Empowering Wellness" at http://optimizetoheal.com
Flu shots aren't a guarantee of protection. We all remember in 2004 when the flu vaccine didn't cover the prevalent strain. There was also a study published in the Lancet which revealed there was no correlation between the flu shot and reduced risk of pneumonia. Other studies have come to the conclusion the flu vaccine is no more effective than a placebo. Hmmmm, the "experts" don't talk much about that do they?
One of the most important parts of personal responsibility for wellness is to not just follow advice. Let me explain. Some people have what I call the "Lemming Syndrome". If docs say it it must be true and they don't feel the need to find out the facts for themselves. Don't be a Lemming! Get the facts for yourself. It's YOUR LIFE we're talking about here. Who cares the most about YOU? YOU DO.
Have you ever wondered about what is in a flu shot? You really should. Read This and Read This TOO Draw your own conclusions. Note that vaccines contain mercury. In fact, there is 250 times the mercury than what is legally classified as hazardous waste in a multi-dose flu shot. Does it make sense to you to inject that in people? There are antibiotics in vaccines -- to kill off STRAY BACTERIA -- in the cocktail. Don't ya think it's a little scary to know there are stray bacteria in there? Google why those stray bacteria are in there and where they come from. (Well, I'm not gonna do all your research for you.)
Some vaccines contain Polysorbate 80. Look it up on PubMed While your looking things up; look up the connections being made about the combination of mercury, formaldehye and aluminum causing Alzheimer's.
Finally, consider that there is no evidence that flu shots actually work. You can find studies which say just that on Pub Med.
So what do you do?
1. Make sure your body has an adequate level of Vitamin D. (You can test for this in the lab - ask your doc.)Also google "Vitamin D".
2. Cut out sugar! Sugar depresses the immune system.
3. Manage your stress! Stress depresses the immune system.
4. Eat for health. Think nutrition. Eat whole fruits and veggies. Add garlic (a natural antibiotic) to your favorite recipes. Drink healthy green drinks (i.e. juice together broccoli, kale, cucumber and celery and add an apple).
5. Get sleep. Lack of adequate sleeptime depresses the immune system.
6. As recommended in the June 2002 issue of JAMA add a quality nutrition supplement to your health regimen. I recommend VitaOne and Limu Plus .
7. Get into the habit of daily exercise. It helps strengthen the immune system and relieves stress.
One thing good about the swine flu threat is it gets people thinking about how NOT to get sick. Health is so often taken for granted. Start today to take more personal responsibility for your wellness. Wellness is freedom and illness is a prison with a lot less choices.
Would LOVE to support you in your transition to a healthier lifestyle. Subscribe to my wellness newsletter "Empowering Wellness" at http://optimizetoheal.com
Saturday, April 25, 2009
Eight Weeks To A Healthier Lifestyle
Many of my clients tell me they want to live in a healthier way. They know they need to overhaul their eating, but don't know where to start and often they feel more than a little overwhelmed. Does that also describe you? Does the prospect of a major lifestyle change seem a little overwhelming to you?
Making healthy lifestyle changes does not have to be overwhelming. The key to incorporating healthy positive changes in your lifestyle is to break the changes down into do-able actions. As you gradually make positive changes in your lifestyle and consistently repeat them, they will become new healthy habits.
Before you start making changes I would suggest you keep a journal while you are instituting changes into your lifestyle. Write about how you feel about making changes, the difficulties, as well as the successes you have along the way. What changes might you make? Here's a suggested (but not all inclusive) 8 week plan to get you started on your new healthy lifestyle:
Week One: Instead of drinking soda drink water. Drink at least 64 ounces of water per day. Does this sound like a lot to you? Get yourself a 32 ounce mug. It's much easier psychologically to drink two mugs of water rather than 8 - eight ounce glasses. I would suggest getting a good water filtration system for your home or drinking spring water which you can find in any grocery store. Do not drink tap water! You may add lemon to your water to enhance taste.
Week Two: Eat a salad every day. I would not recommend the "chemical ridden" salad dressings in your favorite grocery store. Rather, you may use a little orange or lemon juice as a dressing or a tablespoon of flaxseed oil. Olive oil makes a good salad dressing especially if you add a little minced shallot, Dijon mustard, garlic powder or minced garlic to it. You might also go to your favorite library, bookstore or online vegetarian website and look-up a recipe for healthy salad dressings. Don't use the commercial brands.
Week Three: In addition to the salad you're now eating everyday, resolve to eat five more vegetable servings per day. This isn't hard when you stop to realize a serving is only ½ cup. Be sure to eat vegetables of different colors. Make your plate colorful! The more colors in your plate of food, the more nutrients you are giving your body.
Week Four: Stop eating all fast and processed foods. Yes, it's really convenient to pull into the nearby fast food place or to nuke something in the microwave. But these foods are lacking in nutrients and are high in both calories and the wrong kind of fat. Use the rule -- 'if God didn't make it, I won't eat it'. Think of it this way: every cell in your body is made from the food you eat. If you eat less than healthy food, your body will enjoy less than optimal health.
Week Five (for coffee drinkers): Cut down on coffee! Resolve to have only one cup in the morning. If you are a heavy coffee drinker you may consider having one cup of caffeinated coffee and remaining cups 50/50 caffeinated and non-caffeinated. Gradually change over to just 50/50 and then slowly decrease the number of cups you have until you're only drinking one cup. You might even consider booting coffee out of your life. Perhaps, switch to green tea for its antioxidant qualities.
Week Five (for non-coffee drinkers): Have a cup of green tea every morning. For added health benefit, add 1/2 tsp of cinnamon.
Week Six: Begin eating four fruits a day. If you haven't been wild about eating fruits up till now then start with eating two a day and work up to four. Oh and fruit juices don't count! Your body needs the fiber from whole fruit.
Week Seven: Incorporate some form of exercise into your daily regimen. If you have been mostly sedentary for some time, do check with your physician before starting an exercise program. Your exercise regimen could be as simple as walking. Get a pedometer and work up to 10,000 steps per day.
Week Eight (for smokers): With the issuance of the recent Surgeon General's report, don't you agree it's clear how bad smoking is for your health? Here it is if you haven't read it: (http://surgeongeneral.gov/) . There are many ways to quit smoking, however, there is no one way which works for everyone. You might try hypnotism or auricular therapy. Some folks go "cold turkey" and just stop. If you are a heavy "nervous" type smoker I recommend you talking with your doctor about how to quit and be sure to look-up an area support group. You can find a smoking cessation group in your area by contacting the American Lung Association or by calling the respiratory care department of your local hospital.
Week Eight (for everyone): Go through your kitchen pantry and refrigerator and throw out anything containing high fructose corn syrup or artificial sweeteners (i.e. aspartame, NutraSweet, Splenda).
Give yourself a pat on the back. You have worked very hard for eight weeks. The changes you have made in your lifestyle have gotten you started on a healthier path. You may have even lost some weight during these eight weeks. Your consistency with these changes will change your life. You will find you'll have more energy, less aches and pains and a healthier frame of mind. Congratulations!
For support in transitioning to a healthier lifestyle subscribe to "Empowering Wellness" Newsletter at http://optimizetoheal.com
Making healthy lifestyle changes does not have to be overwhelming. The key to incorporating healthy positive changes in your lifestyle is to break the changes down into do-able actions. As you gradually make positive changes in your lifestyle and consistently repeat them, they will become new healthy habits.
Before you start making changes I would suggest you keep a journal while you are instituting changes into your lifestyle. Write about how you feel about making changes, the difficulties, as well as the successes you have along the way. What changes might you make? Here's a suggested (but not all inclusive) 8 week plan to get you started on your new healthy lifestyle:
Week One: Instead of drinking soda drink water. Drink at least 64 ounces of water per day. Does this sound like a lot to you? Get yourself a 32 ounce mug. It's much easier psychologically to drink two mugs of water rather than 8 - eight ounce glasses. I would suggest getting a good water filtration system for your home or drinking spring water which you can find in any grocery store. Do not drink tap water! You may add lemon to your water to enhance taste.
Week Two: Eat a salad every day. I would not recommend the "chemical ridden" salad dressings in your favorite grocery store. Rather, you may use a little orange or lemon juice as a dressing or a tablespoon of flaxseed oil. Olive oil makes a good salad dressing especially if you add a little minced shallot, Dijon mustard, garlic powder or minced garlic to it. You might also go to your favorite library, bookstore or online vegetarian website and look-up a recipe for healthy salad dressings. Don't use the commercial brands.
Week Three: In addition to the salad you're now eating everyday, resolve to eat five more vegetable servings per day. This isn't hard when you stop to realize a serving is only ½ cup. Be sure to eat vegetables of different colors. Make your plate colorful! The more colors in your plate of food, the more nutrients you are giving your body.
Week Four: Stop eating all fast and processed foods. Yes, it's really convenient to pull into the nearby fast food place or to nuke something in the microwave. But these foods are lacking in nutrients and are high in both calories and the wrong kind of fat. Use the rule -- 'if God didn't make it, I won't eat it'. Think of it this way: every cell in your body is made from the food you eat. If you eat less than healthy food, your body will enjoy less than optimal health.
Week Five (for coffee drinkers): Cut down on coffee! Resolve to have only one cup in the morning. If you are a heavy coffee drinker you may consider having one cup of caffeinated coffee and remaining cups 50/50 caffeinated and non-caffeinated. Gradually change over to just 50/50 and then slowly decrease the number of cups you have until you're only drinking one cup. You might even consider booting coffee out of your life. Perhaps, switch to green tea for its antioxidant qualities.
Week Five (for non-coffee drinkers): Have a cup of green tea every morning. For added health benefit, add 1/2 tsp of cinnamon.
Week Six: Begin eating four fruits a day. If you haven't been wild about eating fruits up till now then start with eating two a day and work up to four. Oh and fruit juices don't count! Your body needs the fiber from whole fruit.
Week Seven: Incorporate some form of exercise into your daily regimen. If you have been mostly sedentary for some time, do check with your physician before starting an exercise program. Your exercise regimen could be as simple as walking. Get a pedometer and work up to 10,000 steps per day.
Week Eight (for smokers): With the issuance of the recent Surgeon General's report, don't you agree it's clear how bad smoking is for your health? Here it is if you haven't read it: (http://surgeongeneral.gov/) . There are many ways to quit smoking, however, there is no one way which works for everyone. You might try hypnotism or auricular therapy. Some folks go "cold turkey" and just stop. If you are a heavy "nervous" type smoker I recommend you talking with your doctor about how to quit and be sure to look-up an area support group. You can find a smoking cessation group in your area by contacting the American Lung Association or by calling the respiratory care department of your local hospital.
Week Eight (for everyone): Go through your kitchen pantry and refrigerator and throw out anything containing high fructose corn syrup or artificial sweeteners (i.e. aspartame, NutraSweet, Splenda).
Give yourself a pat on the back. You have worked very hard for eight weeks. The changes you have made in your lifestyle have gotten you started on a healthier path. You may have even lost some weight during these eight weeks. Your consistency with these changes will change your life. You will find you'll have more energy, less aches and pains and a healthier frame of mind. Congratulations!
For support in transitioning to a healthier lifestyle subscribe to "Empowering Wellness" Newsletter at http://optimizetoheal.com
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