Don't Exercise Like This....
Have you ever watched a hamster play with their favorite toy? That wheel is very entertaining and yet, the hamster doesn’t seem to tire. Over and over again, the hamster spins around as if it’s seen a ghost and can’t get away fast enough! It doesn’t seem to care that it’s not going anywhere. If only we could be as satisfied, but we are humans, not a hamster.
Sometimes, our lives can mimic this same past time. We don’t mean to, but we, like the hamster, start spinning in circles. We just think we are going somewhere, but guess what? We get caught in a cycle we want to climb out of, but our wheel is going so fast, we are afraid to jump off. Over and over again, we keep doing the same things hoping for a different outcome. Guess what? That is the definition of insanity. When the same action is taken over and over and expecting a different answer, that’s the hamster wheel.
Are you on a cycle of insanity? Spinning around and not going anywhere? It happens to everyone at some point. Just don't stay there! Get off...quick! For some, the wheel is our job that is not satisfying and a manager that is “out to get you.” Maybe it’s an attitude of behavior that make’s you feel like “nobody cares.” It can be any number of things that keep you on that wheel.
If you are tired of going no where, or have a friend or family member who is on the wheel, it’s time to get off! It comes down to a state of mind over matter. So many times, we try to fix the other person, when it’s us that needs fixing. How we respond to the situation is vital to its outcome. Is the person you are conversing with angry? If you follow the course, you’ll be angry too. Is that what you want? Responding with compassion, love, and understanding will allow a different type of outcome. Is your manager unreasonable? Maybe there is something going on you are unaware of. Having the courage to respond differently with humble humility may make work life better.
Behaviors are engrained in us. We have been practicing them for a long time. They are who we have become and the cycles are not easily broken. It will take a conscience effort and a friend to help keep you on track along the way. If you are on the hamster wheel, ask a good, honest friend to help you get off. Make a plan of action and discuss it with your friend. Be prepared. Accountability for our actions is a successful way to be free. Meet regularly in person or a phone call to discuss success and failures with your friend. It’s important to keep the objective in the forefront so you will be prepared when the “wheel’ shows up again. Life is too short to spin on a wheel. Get off and start living a happy life!
What experiences have you had with the hamster wheel?
How You Should Spend The First 5-Minutes Of Your Day
A number of years ago, my family joined a health club. It was there that I was turned on to yoga and it's benefits. As a novice, I was unable to articulate the exact poses, but over time I gained flexibility. My yoga practice has slacked off a bit since dropping the membership, but every now and then, I'll whip out that mat and practice some yoga moves. So what's the benefits?
During the meditation portion, I pray to my Lord and breathe, relax, focus. The stretches are different each day. Some days I can bend easier than another. At the end, though, I feel good. Stretching those muscles will help reduce pain and fatigue during the work day. Balance and flexibilty decrease as we age, which leads to injuries. Just taking a few minutes each day can be so beneficial. Like everyone else, however, I can give myself some great excuses why I can't practice yoga today. I'm tired, cold, too many things to do. Let's face it, though, we really have time for the things we want to do. Recently, I read an article about incorporating yoga into the daily routine. Here are some tips I learned, which will help us all.
Place your mat beside your bed
Place your mat beside your bed. It will be the first thing you feel when you get up. That way you are reminded of your goal to practice yoga. If space is a challenge, place your mat in the walkway to the coffee pot. Either way, walking across the mat and seeing the mat will remind you of your practice goals.
Break the yoga rules
Yes, you can wear socks on your mat if your feet are cold. Remember you are trying to just get started. After a few poses, though, I'll bet those socks come off.
Wear yoga friendly PJs
If you have to change your clothes, you're not going to practice, especially if you are cold. Try to find some comfortable clothes that will be comfortable for sleeping but not too loose for yoga.
Try Yin Yoga
Yin yoga is a series of stretches that will encouarge flexibility and the feeling of well being. It will help with tension as well the strength. It can also provide relaxation and peace as you begin your day.
Child's pose
If nothing else, just do child's pose. This pose, as simple as it is, stretches hips, quads, and lower back. It's the easiest pose in yoga, yet provides so much.
Even if you only have 5 minutes, stretch your sleepy muscles. Tension, stress, and a variety of activities await you. Take time now to honor your body, mind, and soul.
health-bite: start the morning with yoga
Spring Into Gardening
New beginnings, re-birth, green grass, colorful flowers, and of course...allergies. I've been blessed not to suffer from seasonal allergies, however, a fair amount of people do. Just look at the sale ads and commercials offering medications that claim their product is the best choice to alleviate the suffering of runny noses, watery eyes, and sneezes. In an eariler post, I commented about how alfalfa can be used to diminish allergies, even permanently. It may work for some, but will take persistence and time.
Spring is also a time to enjoy being out doors. Since I work inside all day, I'm busting to get home, get supper done and go outside. For me, working in the garden is a great stress reliever. In the end, I'm working out my frustrations and have something of beauty in the end. For years, I primarily gardened flowers with an occasional tomato and pepper plant. Last summer though, my husband tilled up a patch so I could plant some food for us. Thinking back, it does seem silly to spend so much time outside weeding and trimming flowers and yet, unable to provide anything more than beauty (which I do enjoy). My flower beds are mature and don't require as much maintenance now. That gives me more time to spend in the vegetable garden. I also added a chicken coop with four ladies to provide the family with fresh eggs. There is NO comparison with fresh eggs to store bought ones. They actually have a nice taste and are more nutritious by providing 1/3 less cholesterol, 1/4 less saturated fat, 2/3 more vitamin A, 2 times more omega- 3 fatty acids, 3 times more vitamin E, and 7 times more beta carotene.
With last year's patch being derived from the removal of trees and weeds, the soil was poor. Excitedly, I ordered seeds and planted accordingly. Nothing came up in that soil. Even the squash didn't grow, and I thought squash would grow on a rock! What's a new vegetable gardener to do? I went to my local cooperative store and purchased vegatable plants. The yield that year was nothing to brag about, but I did get a few things from it.
This year, with the addition of chicken poo and compost, the soil is spot on! Early in the spring, the garden was tilled and radishes were planted along with some other cool crops. Within a month, I had fresh radishes on my kitchen counter. Every seed seemed to sprout. The down side to this rich soil is now the weeds are growing like crazy too. Soil is something to pay attention to. If the seeds and plants don't have the right stuff, then your hard work will be in vain. If you are having trouble with certain plants, there are places to take the soil for testing. Contact your local extension agent for advice.
Container gardens are a great option if you live in an area that is not conducive to a plot of ground. I've seen some really nice, attractive containers that provide delicious veggies all through the summer. Even growing your own herbs in a container can provide delicious additions to cooking throughout the spring, summer, and fall.
As a vegatable gardening novice, I frequently ask for my mother's advice on plantings. She also helps me preserve for the winter. There is a lot to learn, but I am excited about growing my own non-GMO vegetables that are free from pesticides. Last year was definetly a learning year and very few things developed well. With the addition of my chicken coop and the fertiziler it provides, this year's soil seems much more conducive to growing plants. While it is work, I feel good about knowing where the food we eat comes from. I'm also looking forward to preserving for the winter months so we can continue to enjoy the "fruits of labor."
health-bite: grow your own food
Time Away
"Everybody needs a little time away...." as the song goes. So true. How on earth did pioneer women do it? There was no grocery store, microwave, washer/dryer, or vacuum cleaner. I'm imagining they were responsible for caring for the children, household, meals, and probably fighting off an Indian or two. Now that's work!.
In comparison, my life should be easier, and in many ways it is. While I do enjoy modern conveniences, I think in general, American women are overbooked. Knowing the washer and dryer will take care of those chores, we can schedule something else in that space, like going to work, pay bills, washing the dog..... Since fast food is easy to pick up, we can schedule something in the time it would normally need to prepare nutritious foods, like taking the kids to practice or games. I think we are probably busiernow than our pioneer sisters. Why else would we need a vacation?
With the demands of work life, home life, and personal life, it's easy to get run down. Carving out a time each day can help. Each morning, I rise in anticipation for my quiet time. It's a time when everyone else in the house is sleeping (except the dogs who will cuddle up beside me in my chair.) I make coffee, grab my IPad and read my devotions. This quiet time is an essential part of my day. My Type A personallity doesn't sit still very well and it's something I struggle with. Having made this my morning a routine, I can start my day with a clearer mind and a focus on what lies ahead.
Some families take an annual vacation. Vacation is an opportunity to break the cycle of busyness, relax and enjoy a change of scenery. Since my family lives on the east coast, many folks head to the beaches. Water is theraputic. The sound of crashing waves and salt air will restore anyone's worst day. On the other hand, a mountain vacation can also be a rewarding way to enjoy the quietness and beauty of nature. Vacations are an opportunity to reconnect as a family, share stories, and make new memories. It's also a time to laugh and be completely goofy. Even if a get-a-way is not fesible this year, take time to "unplug" and spend time as a family. Plan a weekend with no plans. Break out the board games, cook together, play a round of badmitten. The idea is to reconnect. Talk to each other. Love one another. No matter where you go to get away, even if it's in the back yard, take time to take a break from the busyness of life and rejuvenate. Your family will appreicate the break too!
health-bite: take time to recharge
Defining Healthy
How do you define healthy? Not every one views health or healthy in same way. Health is defined as: thegeneralconditionofthebodyormindwithreferencetosoundnessandvigor, soundnessofbodyormind;freedomfromdiseaseorailment. Is this you? Are you free of disease or ailments? Is an achy back or sore shoulder health? Not according to this definition. The more I think about this definition, the more I realize I don't know many people at all that are actually healthy.
Being healthy is not the same as living healthy. We are all so different in the way our body works with metabolism and immunity. One person seemingly can eat whatever "junk food" they want to and never gain a pound, while someone else gains with every bite. While there are many genetics that play a part in how we fight disease, it's important to realize our bodies need an adequate amount of certain vitamins and minerals to keep us healthy. Living a healthy lifestyle takes practice. It takes a strong desire and will to accomplish good habits daily to live out those goals. It's also important to lay out a plan for yourself. I love the Fitness Pal app that truly helps you stay on task. It monitors calories, nutrition, and exercise and will help you meet your goals.
So why work so hard to live healthy? There's no guarantee that we will be disease free. Why not just do what we want, enjoy what we want for as long as we can? Our western culture is very use to things done quickly...and why wait? We have fast food, diet pills, and ready made foods. If you have a problem, don't worry, there's a pill for that. Just keep doing what you want to do. Besides, everyone's going to die one day, right? Yes, that is right. One day we will die. So how do you want to live in the meantime? Not everyone will die quickly. As a matter of fact, most suffer prior to death. Many suffer as they try to hold on to life. Everyday choices bring everyday results. Over time, a healthy lifestyle can be achieved. So how do you define health? Is it giving up sodas? Maybe it's not eating fast food.
We allow our addictive brains to steer us wrong. It's so much easier to give into cravings instead of fighting them off, and the food industry is not on our side when it comes to living healthy. Packed full of ingredients no one can pronounce, full of fat, sugar and salt. Our bodies crave those foods that stimulate our brains making us feel good....at least for a little while. I encourage you to make a step. Step out of your comfort zone and go out beyond your boarders. Make a promise to yourself to stick to your goals to live a healthy lifestyle. You won't be sorry.
health-bite: choose a lifestyle worth living
Decisions, Decisions.......
So many decisions are made throughout our day. What to wear, what time to leave, do I have time to get that laundry started? According to a recent article in Health Magazine, the number of decisions we make throughout the day can be sabotaging our health. According to Judith Beck, PhD, and author, our decisions should be automatic. When we are faced with too many choices, our brains are overloaded with making decisions, creating decision fatigue. The result? Poor decisions. Making choices in advance will help us stay on track and eliminate the "Should I? Shouldn't I?" struggle. The article goes on to give us five ways to help with day-to-day decision making for staying on our nutrition track.
FORGET YOUR FREE DAY--For many dieters, a "free day" means eat whatever you want. For some, weekends means no control until Monday morning, however, this type of splurging undermines all the hard work you've done. Getting on the scales and seeing your hard work become undone is often discouraging. Those people who allow "free day" are more likely to gain their weight back.
TREAT YOURSELF EVERYDAY--How about a cookie or a piece of candy? Allow yourself a treat each day, but plan it out in advance. Keeping the calorie count in your day's allowance, you may decide to have a piece of candy after supper. If you have decide to have the cookie someone brought into the office, that' s okay too. Just plan it into tomorrow's calorie plan.
SAY YES TO SOUP SUNDAY--Limiting choices makes it easy to stay on task. Soup on Sunday, Fish on Friday, Tacos on Wednesday, you get the point. Don't rely on the brain to make good choices last minute. Have a plan. Limit yourself to take the guess work out the menu.
HAVE BACKUP MEALS HANDY--Sometimes life gets busy. Having a few quick meals can help you stay out of harms way and ward off pizza delivery. These can be foods you've doubled and put into the freezer, or maybe a prepackaged frozen meal. Either way, it's good to have a back up plan in case things go wrong.
CUT YOURSELF OFF--It's easiest to overeat at night. Set yourself a time limit. No eating after 7:00 p.m. Floss and brush your teeth so you will be less likely to snack. When you tell yourself the kitchen is closed, you won't be as tempted to go looking. It will also help you get a better night's sleep. Plus a clearer mind will help you make better decisions tomorrow.
What strategies work for you? How do you stay on track?
Health-bite: make decisions in advance
Who Stole Your Joy?
"It is better to live in a desert than with a quarrelsome and complaining wife.”
Proverb 21:19
Do you know anyone who complains? No matter what, there is always something to complain about, be upset with, or just plain angry. Hopefully, it’s not you. Complaining and negativity has an affect on anyone in earshot. So what do you do? Do you go along with the conversation agreeing with all that’s being said? Do you walk away? Or do you try to bring the person around to see that life is full of disappointments and it’s best to learn and grow.
Happiness begins within the person, and no matter what goes on around us, happiness is a choice. That's right. A choice. It’s a moment to decide if YOU will allow someone to “steal” your joy. No one can make you be upset or angry. You are the only one who gets to choose how you feel. I love the Proverb above, and laugh when I insert different names for the “wife” when I’m around someone who is constantly complaining. I really wonder who stole their joy and why they won’t fight to get it back. Life is too short to spend it complaining and arguing about things that really don’t matter. My guess is that pride is the biggest culprit. When it all boils down, we often think it's about us....and that's why we complain, wine, and bicker. It’s our pride that stands in the way of us and God. Over and over again, the Word speaks of humbling ourselves not only to our Lord, but to each other. What about you?
I’m sure you all have heard the question, is the glass half empty or half full? How do you see your life? I think we often look outward thinking we are the only ones dealing with our circumstance. No one knows how I feel. There it is…the I. It will stand between you and happiness or between you and contentment. It’s not until you begin to look outward, really seeing, that you will experience a peace. When a person starts down the complaining road, I try to detour them by asking them to name three things they are grateful for. At least that way praise can be given for a moment and perhaps the other things will be in a different perspective.
Now there are times, when we all complain a little. That’s not what I’m speaking about. Every now and then we all need to “vent” about something. Many times for me, talking about a problem will help me work through the solution, even if the other person has no idea what I’m talking about.
King Solomon in his wisdom knew the consequences of living with a quarrelsome and complaining wife. I would think living in a desert could be pretty rough, but evidently, the contrary is worse! Keep the I to I love you and look around at your life. Sometimes life gets overwhelming and all Satan needs is a foothold. Keep your sword and your shield ready for battle. Satan is crafty and will do whatever it takes to steal your joy. Has your joy been stolen? Then what are you waiting for? Go after it! Ask God for his wisdom and guidance on your life so that joy can once again be restored. May you find peace in this life.
Health-bite: Fill your glass full of joy.
Apple Cider Vinegar
Apple cider vinegar is made by crushing apples and allowing them to sit in wooden barrels until it matures. During the process of fermentation, the vinegar develop enzymes and minerals that can help aid our health. The "mother" is the necessary ingredient in apple cider vinegar (ACV) that promotes health. Most ACV that are found in commercial supermarkets have been processed by filtration and over-heating, whereby the "mother" has been removed. The "mother" can be identified by its web-like appearance that floats around in the bottle of the ACV. The cost of the natural apple cider is more expensive than that found in the grocery stores. You will find in the natural ciders a lot of "webbing" and is darker when compared to the filtered ciders. This "webbing" is the beneficial part of the cider.
Here's what ACV has to offer: mineral and trace elements like potassium, calcium, magnesium, phosphorous, chlorine, sodium, sulfur, copper, iron, silicon, and fluorine. It can help with regulating cholesterol and blood pressure because of the pectin fiber in the vinegar. Just as people use vinegar to marinate meat so that it's tender, the same is true for our own fat cells. Apple cider vinegar can break down our own fat deposits helping with weight loss. ACV can also help with arthritis.
A couple of years ago, I noticed a bump on my finger joint. It would get sore and red from time to time. It just happens to be on the hand that I use most in my work. When I asked my doctor about it, he told me it was likely arthritis. Over the next year, it would flare more often. Thankfully, I don't have any other areas yet that have appeared. So why am I telling you this? Because I started mixing 2 teaspoons of ACV with a glass of water in the morning before work for the health benefits. After about a week or so, I noticed I could bend my finger more without the pain. Because I'm curious and just wanted to see if it was the ACV, I stopped for about a week, and I noticed I wasn't able to bend my finger quite as well. I need to work a few more years, so I'm back on the ACV daily. The taste doesn't bother me, but for some, it's a bit difficult to get down. You can add a teaspoon of honey if necessary.
Here are a few more things ACV can help with:
- Acid reflux--take 2 teaspoons in an 8-ounce glass of water prior to a meal
- Arthritis--can be applied externally to painful joints in a hot solution for 10 minutes
- Breaking a fever
Here is story my daughter told me: One of her co-workers has an infant who had been really sick. She had her infant son at the emergency department once and the doctor's office twice. The medications given to him didn't really seem to help. My daughter told her about ACV on the body could break a fever. So this worried mom soaked a towel in ACV, warmed it and wrapped his body up for the night. The next day, the mom said he was a new baby. His fever was gone and he was so much better. Now this mother is a believer in natural remedies.
God gave us so many resources to use in helping aid ourselves in good health. We just need to find them and educate ourselves, myself included.
Health-bite: ACV a wonderful natural remedy
Alfalfa
In her book, Weeds That Heal, Racheal Weaver describes Alfalfa as the "Father Of All Foods". She goes on to describe how Alfalfa's long root system provides minerals in large amounts such as iron, calcium magnesium, postassium, plus trace minerals and vitamin K. Alfalfa helps remove toxins in the body while neutralizing acids.
Here are some of the uses alfalfa can be used for: allergies, anemia, appetite, arthritis, digestion, kidney problems, lowers cholesterol, rheumatism, morning sickness, stomach ulcers, and a blood cleanser. Alfalfa is also used in relief for bloating and water retention. What caught my eye is it can help with unstable blood sugar and help to balance pituitary gland function.
During the coarse of my work day, I ask patients about their health history. If diabetic, I ask if they know their A1C level (an inflammatory marker). A level of 6.5 and over signifies higher than normal range. This matters because if the sugar levels are not controlled, healing is very slow, circulation is compromised, and big problems can result.
Did you know that our small pituitary gland tucked away in the middle of the brain controls the hormone levels of the thyroid and adrenal glands? The pitutiary gland also plays an important role in growth and development, espeically during puberty. Sometimes a tumor or growth will devleop on the pituitary gland that could either block messages to stimuate production of a hormone or could send messages to secrete too much hormone.
So let's get back to alfalfa. With the spring approaching, fields will be filled with alfalfa. I personally ordered seeds to sprout. They are quite easy to do and are useable in about 5 days. After they sprout, I place them in the refrigerator and add to sandwiches and salads. The sprouts are quite tasty. Even my skeptical husband likes them. If you are trying to regulate blood sugar, you can sprinkle some seeds on every meal you eat, or take an alfalfa supplement. Using the sprouts or seeds will also help that pituitary gland, which provides energy and balance in the body.
With spring also brings allergies. Believe it or not, alfalfa could rid you of your seasonal allergies. One story tells of a mother whose son had severe seasonal allergies. She took him to the doctor, but medications were not helpful. This mother began to look into natural remedies and began using alfalfa tablets. Reporting in just a week, her son felt better and was symptom free for the rest of the season. She gave him 4-5 tablets 3-4 times a day. Luckily, alfalfa supplements are one of the least expensive supplements out there. They can be found at your local healthfood store. I have two members of my immediate family that suffer from seasonal allergies. I have my supplements bought, and I'm ready to take on the season!
Precautions with alfalfa: do not use if taking a blood-thinner or anticoagulant medication such as Coumadin or Warfarin. Using alfalfa in large doses could cause anemia. Ask your doctor prior to using if on a blood-thinner.
Health-bite: Give alfalfa a try for seasonal allergies and overall health.
Couponing Basics
I have memories of my frugal mother with her elaborate filing system for coupons. As a stay-at-home mother, she needed to make ends meet. I thought we were poor. Anything purchased had to be on sale. My brother and I never received anything during the year unless it was a birthday, Easter, or Christmas. Anything else we wanted needed to be purchased by saving enough money through our allowance. My mom pinched a penny until it screamed! I am glad she did. It taught me to value a dollar. Recently, have I adapted some couponing efforts myself. About a year ago now, I began to explore couponing as a hobby. I look at it as a game, because it is, if you play wisely. Although time consuming, rush at the end, when you walk away with two bags of goodies and paid $.50 is awesome!
It can be done, because I have done it. My stock pile mostly consists of disposables like personal care items and household products. The purpose of the stock pile is to purchase items when it is on sale. The items are stored until needed and instead of purchasing the needed items when they may not be on sale, you shop at your own store....the stockpile. So far it has worked well for our family of five. With college age daughters, they love to browse the stock pile for goodies. I have also purchased baby care items when the price is right to use for baby showers. Coupons for toys appear from time to time, and if there is a sale and I have a coupon, I'll pick it up. Birthday presents already purchased. This past Christmas I was able to purchase several toys and games with combined sales and coupons to donate to the local toy drive for less fortunate children. Because I had coupons and took advantage of the sale, I was able to purchase more with the money. My husband changes the oil in our vehicles. Every now and again coupons for automotive items appear. I remember going, with my husband, to one of the discount box stores to purchase oil using the coupons. Even he got excited about the savings.
Now it doesn't make sense to purchase items you won't use just because they are on sale. Saving money is purchasing items you will USE that are on SALE and you have a COUPON. Sale items are cycled through about every three months, so if you don’t have many coupons in the beginning, don’t worry. Begin by collecting coupons in the weekend newspapers. Depending on the regions, it could be the Saturday or Sunday that have the most coupons. Typically, papers like the Washington Post will have the most coupon inserts compared to a smaller-town paper. Purchase at least two papers. Many times sales are buy one get one free or 50% off. Believe it or not, you can use a coupon on a free item….crazy, right? I highly recommend printing coupons that are found on-line. Coupons.com and Redplum.com are two sources to use in printing coupons. I would also advise purchasing an inexpensive laser printer. I got a Brother laser printer for less than $100. The ink cartilage savings off-set the cost of the laser printer, and I use this printer a lot. I also use recycled paper. If someone in the family prints something and needs to re-print, I don’t throw away the paper. I turn it around than print coupons on the blank side. Stores don’t care if there is something on the back. The bar code is all they need to scan.
Organize the coupons according to what you need. I used 4x6 index cards as dividers and sorted them accordingly and filed the coupons into each category. There is some time in the start up. I spent a few weeks getting organized and learning about the way each store works with coupons. There are ladies out there that make saving money their full time job! Here are a few to check out:
http://thekrazycouponlady.com/
http://yeswecoupon.com/
Health-bite: saving money through coupons and have fun!
Natural vs. Processed Cheese
Who doesn't love cheese? Well, maybe someone who is allergic to milk, but besides that...what's not to love? I mean it's gooey, soft, creamy, and full of fat. What's not to love? Let's find out, shall we?
According to the International Dairy Foods Association, cheese has been around for 4,000 years. No one really knows who first discovered cheese, however, it is believed to be first transported in the bladder of sheep....ewww! Anyway, I'm glad we are past that part in history. Cheese making has been increasing in production since its beginning. It wasn't until the 1800's that America built it's first factory in Greene County, Wisconsin, by Swiss immigrants. By 1880, 3,923 dairy factories were producing 216 million pounds of cheese. In 1920, the total natural cheese production of 418 million pounds to 2.2 billion pounds in 1970. Production was booming, but the food industry decided there needed to be some adjustments. As a result, processed cheese was created.
Both natural and processed cheese come in a variety of shapes and sizes. Processed cheeses most commonly comes wrapped in plastic in a single slice. It's also found in cans, tubes and boxes. Natural cheeses are found in loaf sizes or in the shape of a wheel, which can be sliced, cubed or grated. Natural cheese is 100% cheese, whereby, processed is 51% or less cheese. The other 49% or more is something else. I wonder what???
Processed cheese begins with natural cheese that is melted down, emulsified and the preservatives and artificial ingredients are added to hold it all together. Lastly, salt is added to the mixture, sometimes twice a much as natural cheese. It is then poured and reformed in the desired cheese product. Processed cheese is produced in a matter of days and is placed on the grocery store shelf for purchase. Natural cheeses are aged depending on sharpness up to three years before it is packaged and shipped to the store for purchase.
Processed cheeses contain emulsifiers, saturated vegetable oil, extra salt, food colorings, whey and sugar. Scientist have developed processed cheese that will last longer on the shelf, resist separating when cooked, and provide a uniform appearance and physical behavior. What makes processed cheese so appealing? The low cost to consumers. Manufactures have lower distribution costs, a steady supply, and a faster production time compared to natural cheeses. Bottom line, it's cheap food.
In 2002, the FDA warned Kraft's use of labeling on some of their products. Now processed cheeses are labeled cheese PRODUCT or cheese FOOD. Read your labels. Have you seen the You Tube video that floated around about the American cheese slice? It is interesting that the cheese never melts. This is where I could put my personal opinion in, but I'm choosing to bite my tongue, so to speak, and end this post here. Be aware of what you are purchasing for yourself and your families. Be a wise consumer. Stay with natural, whole foods as much as you can. Purchase the best foods you can afford.
Health-bite: purchase natural cheeses
Cold and Flu Tea
When I was a little girl, my mother gave me honey when I had a cough. My husband remembered drinking tea with lemon and honey when he was sick. We all probably have some story to tell how home remedies were used to nurse the sick back to health. Recently, I found a tea recipe that is suppose to prevent or help with symptoms of a cold or flu. I first tried it on my daughter who came home from college on a weekend and proceeded to get sick the very next day. Having just read about this, she was willing to try this tea cocktail. The taste was flavorful she said as she drank it all down. Shortly, thereafter, she said she was feeling a little better. Now maybe it was coincidence, but within a matter of a few hours, she was out of bed, stiring around and eating food.
Another story to share is one from work. One of the folks I work with started with a cold. This particular person is VERY skeptical about anything that not purchased at a drug store. I offered to make the tea, and because of the cold that was upon them, agreed to try it. At first, this person wasn't in favor of the tea's taste, but after the first couple of sips stated it was, in fact, good.
Amazingly, after drinking a few sips of the tea, the report was "Something happened, the stuff in the back of my troat is gone and I can breathe better." For the rest of the day, this person felt pretty good. The next day, there was disappointment that I didn't bring anymore tea. I think the tea may help reduce the effects of the cold or flu and maybe even shorten the duration. This is not a cure, but can help with symptoms.
Personally, I find the flavors quite good, but I like tea anyway. There are a lot of different spices in this one. I have to admit, the cayenne pepper scared me a little! Be careful not to use too much, a little goes a long way.
I placed the spices in a coffee filter and steeped it that way in the hot water. I purchased the metal tea steeps, but the spices are so small, they go through. I don't like floaters in my drinks, so I opted for the coffee filter. If you have fresh herbs, then the metal tea steeps will work fine.
Here is the recipe straight out of "Be Your Own Doctor" by Rachel Weaver.
Cold and Flu Tea
1 whole clove
1/2 tsp thyme
1/4 tsp cayenne pepper
1/2 tsp sage
1/2 cinnamon stick
1 tsp honey juice for half a lemon
Place spices together. Add honey and lemon juice in the cup. Let spices steep for several minutes and drink.
Health-bite: drink natural teas for cold and flu
Liquid Aminos
Once upon a time, my mom gave me something called liquid aminos. She told me it was better to use than soy sauce. I'm sure I tried it, but for some reason, I wasn't ready to really use it. It's strange now, thinking back about why I really wasn't interested. I just wasn't ready. Do you remember something you were told before, maybe ignored, and now wonder why you didn't act on the advice? There have been times when I told my children something and they gave me that look that says, "You don't know what you are talking about." You know that look, right? However, when someone else gives the same advice, for some reason it is received better. Maybe the first time hearing something plants the seed, then it just has to sprout and grow. So when I heard it again, I thought, "Oh, yeah, I know about that!" I'm guessing I just wasn't able to appreciate the advice (sorry mom).
Since I'm a relatively new vegetarian, I'm trying to eat smart and not just carb out, which is what I did in the beginning. I think it's funny that the first thing people ask when I tell them I'm a vegetarian is, "What about your protein?" or "You need protein!" Let me tell you, I usually exceed my daily protein. It's really easy to get enough in a day. Most Americans consume too many grams of protein, which can lead to health issues like obesity, heart and kidney disease, just to name a few. We, as Americans, are so fortunate to live in a country where food is plentiful, unlike other countries, where meat is scarce. As a result, we all tend to overindulge.
So let me introduce you to liquid aminos. This product is a better choice and wonderful replacement for traditional soy sauce. Let's compare and contrast:
Serving size: 1 TBSP
Both have 0g fat and cholesterol
Sodium
Liquid Aminos 320 mg per serving
Soy Sauce 920 mg per serving
Total Carb.
Liquid Aminos 300 mg per serving
Soy Sauce 1000 mg per serving
Protein
Liquid Aminos 930 mg per serving
Soy Sauce 1000 mg per serving
So why liquid aminos? According to the package, there are 16 essential and non-essential amino acids that naturally occur without fermentation. The soy sauce offers no health benefits on their label, but does list six ingredients: water, hydrolyzed soy protein, salt, corn syrup, carmel color, potassium sorbate. With two ingredients in their list: vegetable protein from soybeans and purified water, liquid aminos is the winner! Especially since there is no added sugars!!! This product can be purchased at a health food store or on-line.
Health-bite: liquid aminos the better choice over soy sauce
Acts Of Kindness
Each year, I vow to make an attempt to live simply. I go through my clothes, household goods, clean up, move things around in an effort to declutter. Items are gathered up and donated to area non-profits. After all, someone will find these treasures useful, right? For a while, things go pretty good, but then, it's like something inside me snaps. Suddenly, out of the blue, when I least expect it, I need something new. I wrestle within myself this desire that I can easily rationalize. I've worked hard or I deserve it, are only a few of the reasons I can talk myself into giving into the craving. And, just like all the other times, satisfaction is only temporary. So maybe I should try something different.
This year, I am attempting to give more to others. Not just money through donations, although that is one way to give, but through acts of service. Each of us possess some skill or talent that can be used to benefit someone else. It doesn't have to even be anything complicated. Simply providing a meal or visiting a neighbor who is less mobile and doesn't get out much. Labors of love are not forgotten by the receiver and richly benefit both parties. One thing I love about living in the Shenandoah Valley, is people help each other out when life is turned upside down. People come out of no where providing all sorts of assistance.
Did you know takethemameal.com was created right here in the Shenandoah Valley? This website came about after the creator's friend suffered an illness and were trying to organize meals for the family. As a result, this site was created, not for personal gain, but in an effort to help others. Now, this useful tool is used all over the world so others can help someone in need of a meals.
Giving of ourselves focuses the attention away from ourselves. Isn't that what we are called to be, selfless? In this world of "it's all about me," that 's tough to do. Society is searching for happiness, but it will not be found seeking self gratification. Consider volunteering, checking on a neighbor, providing a meal for the sick. We all can make a difference. Benefits of service include: community involvement, connections with others, and can transform your life.
Many names come to mind as I reflect on those that might need some type of help. There are folks who are sick and ask for prayer. Others need help with watching the children while they are out. Another needs a ride to a doctor's appointment. Mostly, it's giving of time. Our lives are busy, but isn't it funny we always find the time to do the things we want to do?
Health-bite: acts of kindness benefits the giver and the receiver
Aging
Once upon a time, many moons ago, aging was associated with wisdom. Aging was also respected and highly sought after. The eldery in the family would share stories, answer questions, even solve problems. Our culture today, puts no value on the aging. They are gathered up and placed in facilities that are kept safe and secure. Our children rarely see them and when they do, are often afraid.
Now I'm not saying I want to quicken to process of aging or even want to look older than I am, but you won't see me coloring my hair in an effort to look younger. I earned every gray hair I have! I am the mother of three lovely young ladies. Let me tell you, those teenage years added more than just one gray hair! Other health related events likely added a few more. I'm okay with my graying hair. I don't want to look like a teenager....because I'm not. I've lived a few decades now and know a few things about life.
During my girls teenage years, I asked them to not let me dress too young, but I definitely don't want to dress too old either. The benefit of having daughters is they will tell me what looks good. They are also not afraid to give me a look that says, "What are you thinking?" I totally appreciate their honesty. However, it has been suggested more than once, I dye my hair. Frankly, I don't want the maintenance of it. Call it lazy, but it just means more work and effort in chasing youth.
Now skin care is a different story. I won't pay for plastic surgery or expensive skin treatments, but I do use good skin care products. My days in the sun have affected my skin. When I was a teenager, I coveted the tans my friends could aquire. I, of course, burned, freckled, and peeled....in that order! Using quality skin care products can slow down wrinkles (I really don't want them....but they are here.) I only wished I had used some preventative methods all along, especailly eye cream. The tissues under the eye are more fragile and will age faster. Also ladies, don't forget the neck. Moisturize with a quality product!
I'm totally okay with growing older, but it's okay if there are ways to slow down the process, if possible, by making smart choices. Here are a few tips on the subject, according to Health magazine:
- Drop some pounds, that is, if you are overweight. Being too large can increase risks of diabetes, cancer, and heart disease, and possibly taking 12 years off your life. But, being too thin is risky too by increasing the risk for osteoporosis and poor immune function.
- Ease the stress in your life. Chronic stress makes us feel old and actually ages us. So find a way to chill out!
- Keep learning. Education lengthens your life span because it can help you be better informed about how to stay healthy. More education usually means increased income to be able to afford greater access to good health care and insurance.
- Connect with people. Having a positive, meaningful relationships with people is critical to our wellbeing.
- Extend a hand by volunteering. Simply helping out another person lowers our blood pressure.
- Work out often. Three days of cardio and two days of strength training a week.
- Reconsider your protein. A diet rich in processed meats (hot dogs, sausage, cured bacon and cured deli meats) has been linked to higher risks of heart disease, diabetes and colon cancer.
- Don't smoke.
- Sleep better and get more of it. Try for at least 8 hours a night.
Aging is apart of life. Sooner or later it's going to happen, but making better life choices will help us age gracefully.
Health-bite: aging is a part of life....don't stress over it.
Essential Oils
Centuries ago, oils were used as medicine for healing. Today, they are used in difussers, added to salts for a bath, and massage therapy among other things. The first time I was thoroughly introduced to essential oils was during a continuing education course. The hygienist that spoke had taken classes on essential oils and their use in medicine. Particularly, to be used along side today's modern medicine.
I was intrigued at the idea and decided to purchase a few and see for myself. The first thing I did was to place the oil into a diffuser. My family enjoyed the aromas of lavendar, especially after a long day of school or work. Lavendar oil is also beneficial to apply to burns to ease the pain and reduce scaring. I have found more benefits of essential oil.
During my husband's chemotherapy, he was told to apply a lot of lotion to his hands and feet. One of the many side effects was large, painful sores that would develop. This could be particularly debilitating since he was an electrical lineman. Along with the lotion, he applied frankincense essential oil to his hands. He never broke out in those painful sores on either his hands or feet. Of course, saying prayers helped too.
The most sought after oil in this house is the peppermint oil. One of my children suffers with migraines. She has since she was five years old. Once when she had the beginning stages of a migraine, I placed a couple of drops of peppermint essential oil on the nape of her neck and gently massaged the area in upward strokes toward her head. It helped...a lot, according to her. Now, whenever she has the start of a headache, she immediately goes for the peppermint essential oil. If she applies it soon enough, then she can avoid over-the-counter medications. She says the oil doesn't take it completely away, but it's tolerable. Recently, my mother-in-law had a very bad headache. I asked her if she would like to try the oil. Because her presciption medication wasn't working, she said she would try it.
She told me just prior to applying the oil, she would need to lay down and try to sleep it off. I applied the oil, as I always did before, to the nape of the neck and massaged it in upward strokes towards the head. She thanked me and I thought she was going to get up to go lay down, but we sat at the kitchen table for over an hour and had a wonderful conversation. I asked her how she was doing. She told me she felt so much better that she didn't need to go lay down. The next day, she called her friends and told them about the peppermint oil!
Beware, not all oil is the same. There is no governing body that oversees the essentail oil industry and there is no seal of approval. Generally, those that are USDA-certified organic oils are best. Here are a few tips to keep in mind when purchasing essential oils:
- The latin name is listed in the product description. If the label says peppermint essential oil, it could contain filler ingredients.
- The company tests their products (GC/MS) This oil passed a purity test.
- The company's oils offer different prices. So a lemon oil should be much cheaper than rose oil, because it is far easier to extract oil from a lemon than from a flower.
- The oil comes in an amber or dark blue glass bottle to protect it from oxidation.
There are a lot of oils to choose from. In future posts, I will relay more information and stories. Feel free to share your stories too.
Health-bite: learn the benefits of essentail oils
Deep Waters
“Save me, O my God. The floods have risen. Deeper and deeper I sink in the mire; the waters rise around me.” Psalm 67: 1-2
Has this ever been you? Have you ever felt you were sinking so deep into darkness, light might never appear again? Life is hard. For some, life seems more hard than easy. There are lessons to be learned in this life and it is very important to pay attention. We are to be students of the Word. We begin as infants and grow into adults, however, we are to grow spiritually as well. Sadly, many never move past spiritual infancy.
God is the professor who gives assignments. Students who work hard on their assignments and study, do better than those who procrastinate, only half heartedly complete the assignment, or worse, don't work on it at all. Each person has a purpose in representing our true God. Are you working on yours? What grade would you recieve on your assignment?
Where are you in this grid? When challenges arise, how to you respond? Do you look to the Lord for answers and wait patiently for the answer? Maybe you become anxious, aggitated or angry with God and the circumstances that arise. These are not characteristics of God. These negative feelings come form the dark spiritual forces of Satan, who will work day and night to sabotage you spiritually. Don't be lulled into Satan's trap. Satan is the Father of Lies. He will whisper things to you that will bring doubt and fear. Stand firm on the foundation of God, who loves you and wants all that is good for you.
Know also that God's timing is always perfect. Nothing is a surprise to our great creator. In the season of joy...thankfully praise God. In the season of uncertainity...thankfully praise God. In the season of unrest...thankfully praise God. God is molding you and making you into the person you are designed to be.
If you haven't worked on your assignment well enough, and not recieved the grade you need, you will not be allowed to move forward. If you can't move forward, you will start over until the lesson has been learned.
Health-bite: complete the assignments
Skeleton Strong
Bone health. What does that mean exactly and how do I know if my bones are healthy? Bones are living tissues that are constantly changing by building up and breaking down cells. In our younger years, more bone is built up than broken down, however, as we age, that changes. After the age of 50, more cells are broken down than are being built up. Which gives rise to osteopenia and osteoporosis.
Osteopenia is the beginning stages of osteoporosis. It simply means the bones have low bone-mineral density. This condition increases the chance of bone fractures, but changes in diet and exercise can help lessen the chances of bone fractures. Here are some factors that could put you at an increased risk for osteopenia:
- underweight (BMI is under 18.5)
- consuming less than 1,000 mg of calcium daily
- a smoke or a former smoker
- non-active (couch potato)
- history of an eating disorder
- family history of osteoporosis
- drink more than two alcoholic beverages a day
- went through menopause before age 40
- have an autoimmune disease such as RA, lupus, celiac disease IBS, diabetes, hyperthyroidism
- take steroid medications
One way to build bone and keep bones happy is to eat the right stuff.
- Dark green, leafy vegetables not only contain calcium, but heavy doses of Vitamin K.
- Steer clear of too much salt. Too much salt can make the body lose calcium.
- Steer clear of sodas. Studies show that ingredients in soda pop bind to the calcium in the bones and is pulled out of the body.
- Drink milk. Almond and cashew milk have 45% of the calcium recommendations when compared to cow's milk, which only has 25% of the daily allowance.
How about vitamin D. Do you know your vitamin D level? Today, many of us are low on vitamin D. Without that essential vitamin, the bones will not absorb the calcium effectively. Talk to your doctor about your vitamin levels if unsure.
One easy way to get your calcium needs is in a smoothie. By adding almond milk and spinach in a berry smoothie, you will be well on your way to that daily goal!
What is fed the body is vital, however, how we move is just as important. You wouldn't think pounding bones would make things better, but it does. Weight-bearing exercises are crucial in bone health. Stressing the bones and pounding pressure on them cause cells to build new bone, which is exactly what you want. The more, the better.
- Perform weight bearing exercises for 30 minutes 3-4 times a week (jogging, jumping rope, walking).
- Resistance train 2-3 times a week (dumbbells or own body weight).
- Balance exercises whenever there's a chance (yoga or Pilates).
It's never too late to start a healthy lifestyle. What are you waiting for?
Health-bite: keep your skeleton strong
Making A Smooth Work Week
Meal planning can be fun and exciting. The best thing about it is getting to choose what foods appear on the menu. Sometimes, foods appear on my menu because a family member has a special request or has a favorite food. Choosing recipes that contain foods that are on sale can help save money while still eating healthy. Once the menu has been determined, make the shopping list. Including all the items necessary for the week. One way to save money is to stock up on staples when they are on sale. Items such as canned and dried beans and legumes, canned tomatoes, rice, lentils, quinoa, farro, vegetable and/or chicken stock, and pasta have a long shelf life. These items will be used frequently, so expiration will likely not be an issue. To make things simpler and speedier throughout the work week, plan to spend about a hour prepping the fresh vegetables and cooking the dried beans, if using. So, if two of the recipes this week call for chopped onions, chop enough for both recipes and store in an air-tight container. Same with other fresh veggies. If using avocado or berries, it's best to cut/rinse those the time they are needed. If food preparation will be speedier throughout the week, there will be less chance of grabbing something high in calories or fat due to hunger pangs. With some thought and planning, success will be in reach for a healthier, more nutritious suppers.
Health-bite: plan for the week ahead
The Weakest Link
What is the stumbling block that gets in the way of the goal plan? Everyone has failures from time to time. In the dental office, patients say they floss every day for about two weeks after their cleaning....then, something happens. After a medical diagnosis, patients get really interested in doing what it takes to counteract the problem...then something happens. Goals come and go. Why can't they come and stay? Why can't people stay on track?
Proper planning may be the key. What gets measured, gets done! Make a plan for success. Make goals that are achievable. Leave daily reminders if necessary. There are plenty of apps for phones to help with encouragement and reminders to help stay on track.
- Getting too hungry may be a weak point in which grabbing anything and everything may be a stumbling block. Counteract by taking along some healthy snacks and drink lots of water. Many times thirst makes one feel hungry...so stay hydrated. Keeping healthy foods on hand in the refrigerator can help with healthy choices. Keep some fresh cut veggies and hummus, quinoa and garbanzo bean salad, quinoa and black bean salad, or fresh fruit on hand when those munchies seem too big to handle!
- Some days exercising seems like too much. Maybe being overly tired is the weak point. Getting enough sleep is essential in staying healthy. The body has a chance to heal during periods of sleep and rest. Over and over again, studies show the benefits of sleep, so don't deprive the body of what it needs. Getting enough rest will allow for exercise and exercise will help boost the body's energy levels.
- Perhaps the stumbling block takes the form of another person. Often the people in the circle of life, create a weak point in the goal. The greatest influence and impact in life are the people in them. Surrounded by like-minded, goal-oriented people will help create an environment suitable to accomplish the tasks.
Health-bite: discover and strengthen the weakest link