Liquid Aminos

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

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

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

Walk To Run

As spring approaches, more folks will be seen running, jogging, or walking.  It is a wonderful outlet for many people to reduce stress, exercise the heart, and be invigorated.  For myself, on the other hand, I am not a runner.  I want to be. I dream to be, yet I fall short.  I have signed up for, and participated in, 5K races in an effort to "be a runner."

A friend suggested I download an app, Couch to 5K.  I took her advice, downloaded the app, and started working.  All was going well, but my 5K date arrived before I finished all the prep work.  For a novice, I didn't do too bad.  I just simply didn't prepare.

With great enthusiasm, I started off strong with a light jog.  As people passed me on both sides, I thought, "Well good, now they won't be in my way."  After what seemed like hours, I noticed I had made it to the first kilometer!  Great, I should take a break.  My lungs were rebelling against me for this crazy stunt!  I finished, but let's just say I didn't break any records!  I did learn a lot though....running is hard work!  At least for me.

When I ask runners if they enjoy running, most tell me they really don't enjoy it, but enjoy the RESULTS of running.  A clear mind, weight control, and overall greater sense of awareness among other things, is what seems to drive runners.  I must agree, after I caught my breath, I did feel accomplished.  During the next two days following the race, I was aware of my physical inadequacies....

This spring, I'm signing up for at least one 5K.  It's an event my whole family can participate in.  The cost is low and can help a cause.  This time, I plan to start preparation ahead of time.  Here are a few tips I ran across (pun intended) in case anyone else is interested in running:

Run everyday

Consistency is the key.  By running everyday, the body will improve its ability to burn fat.  It also teachs the mind to work through challenges whether physical or mental.

Compete only with yourself

There will always be someone who is faster, so relax.  Focus on making personal improvements.

Hang around with serious runners

Spend time with seasoned runners.  It will be easier to pick up tidbits such as pace, routes, and what to wear.

Build some muscle

Strength training reduces the impact on joints which will allow for longer running distances.

Find a reason

Sign up to run for a cause.  It will help with motivation in reaching goals while raising awareness for organizations that make a difference.

As spring approaches, there will be more races to choose from.  There is a website available to find races anywhere in the country.  Go to Running In The USA to find races at all levels.

Health-bite: prepare for the race

Fried Rice

This is as close to take-out fried rice as I have tasted.  What I like about this recipe is it is not necessary use cooked, cooled rice like so many other recipes call for. Feel free to add chicken, pork, or shrimp.

Fried Rice

• 2 cups rice
• 4 tsp soy sauce
• 1 tsp cornstarch
• 2 TBSP hoisin sauce
• 2 TBSP rice wine vinegar
• 2 TBSP fresh lime juice
• 1 tsp chili paste with garlic
• 2 TBSP canola oil, divided
• 2 large eggs, lightly beaten
• 1 cup chopped white onion
• 1 tsp grated peeled fresh ginger
• 3 garlic cloves, minced
• 1 cup frozen green peas, thawed
• 1/2 cup chopped green onions 

Directions:

1. Place 2 cups of rice in a pot with 4 cups water.  Bring to a boil, lower heat and cook until all liquid is absorbed, about 25 minutes.
2. Combine soy sauce, hoisin sauce, and next 3 ingredients (through chili paste) in a small bowl.
3. Add 1 tablespoon oil. Add white onion, ginger, and garlic.  Cook 2 minutes or until fragrant.  Add cooked rice, cook 1 minute.  Add peas; cook 1 minute. 
4. Push rice mixture to the side of the wok and add eggs to open side.  Cook 45 seconds, stirring constantly; stir eggs into rest of rice mixture.  Add sauce mixture and cook an additional 2 minutes.
5. Remove from heat and add green onions .

Tongue Damage

“So also the tongue is a small thing, but what enormous damage it can do.” James 3:5

How profound is the statement above.  There are many passages in the Bible referencing the tongue.  Some that speak of praise, but many others referencing hurt and lies.  It's such a small thing, but can leave such huge scars.  We praise with it, speak sweet, loving words with it.  Yet, also use it to curse and destroy.

Its use is necessary for eating and speaking.  The tongue is necessary in our health too.  It moves foods around to aid chewing.  Moving foods down to our stomach for digestion, the tongue is a necessary muscle, yet we seldom think of the tongue day to day.

When brushing the teeth, brushing the tongue is also essential.  Eighty percent of bacteria live on top of the tongue.  Even doing a stellar job brushing and flossing will not eliminate the majority of bacteria unless the tongue is cleaned too.  I personally like tongue scrapers. It can feel strange at first, even gaggy; but with time, the tongue will get used to it.  Even being able to place it back further that before.

Cleaning the tongue will freshen breath and improve overall oral health.  So now that we have the tongue clean and fresh, how will you manage your tongue today?  Will you help others with kind words?  Lift someone up that is feeling down?  Praise your neighbor for a job well done? Say, "Hello" to a stranger?

The tongue is both a weapon.  Yielding in anger and hurt destroying relationships and leaving scars that can be felt for a lifetime.  The tongue is also a comfort.  Building up others with sweet, soft words of praise.  Practice love, practice patience, practice restraint, practice contentment.....practice happiness.  It's a choice.  You are who you choose to be.

Health-bite: keep the tongue clean in all ways

Where's The Charcoal?

The first thing I think of, when I hear the word charcoal, is hamburgers and hot dogs.  In the summer, the potent smell can make one's mouth start to water! I had never heard of activated charcoal until I read it in Rachel Weaver's book, "Be Your Own Doctor."  Apparently, it's really good for belly aches, poisons, infections, and other things.  Alternative medicine is something I'm unfamilair with.  I take my vitamins, use essential oils occasionally, but to really try and heal something myself seems too good to be true. It's scary actually, largely due to it not being "main stream."  What if I add too much or not enough of something.  I just don't know.

So I took a chance and ordered activated charcoal off of Amazon.com.  The book said it was good to have in the household "just in case."  Okay, I'll bite.  My shipment came two days ago.  I had it sitting on the counter and wondered, where am I going to keep this?

Yesterday, our family went out to eat to celebrate a birthday.  One of us ate too much fried food, mashed potatoes, rolls, and cookies.  Top it off with chemo pills and tummy is upset!

Now normally, our household is up at least until 10:00 - 10:30 each night, but  this night, someone was feeling sick.  I mean really sick.  Pancreatitis is quite painful.  After stirring back and forth, lying down and not being able get comfortable, I remembered this book I had recently purchased.

Looking through the table of contents, I found a page about charcoal and how charcoal water can settle the stomach.  So I mixed it up.  Waited the required 30 minutes and presented it to the patient.

The patient was not thrilled looking at this glass of grey/black water.  Frankly, I'd be wary of me too!  I don't know about this either.  I did take a sip so I could sell it and how it tastes so good.  Actually, it tastes just like water.  Reluctantly, the patient took a couple of sips, laid down and went fast to sleep.

The next morning, there were no signs or symptoms of the previous night.  The pain was gone in just a few moments and we were able to sleep through the night.  I'm liking this stuff!

Recipe: mix 1/4 cup activated charcoal to 2 quarts water; cap the jar and mix well, wait 30 minutes, pour into a glass. Drink as much as needed during the day.  Refill the jar as often as you wish until all the charcoal is used up.

Health-bite: charcoal water for stomach upset/nausea

Working In The Work Out

Finding it difficult to work in a work out? Schedules are tight and family demands don't always allow for getting a decent work out in.  Not to worry, there's hope.  During the day, take time to stretch.  Stand up, take a deep breath and reach for the ceiling.  Clasp fingers together and gently bend backward, exhale and release the tension that's been building for the last few hours.  Unclasp the fingers bringing shoulder blades together gradually bringing elbows down to the side.  Ahhhh, that feels good.  Here's another stretch...while in the seated position, lift arms overhead and bend touching elbows.  Gently rock side to side releasing tension.  It's amazing how a few little stretches throughout the day will benefit the body.  Tension adds muscle tightness, which leads to aches and pains.  Drink plenty of water throughout the day to keep muscles refreshed and toxins moving through the body.

A number of sites provide easy to do exercises with videos. Listed here are two ways to work in that work out throughout the day.  The 28-day squat challenge and  5 bodyweight moves don't require anything but a few moments of time and a willingness to live better and stronger. There is no special workout equipment or expensive club memberships to purchase.  It truly is amazing how strong the body can be and how amazing it can look and feel with some effort.  Be patient....it takes time.

Health-bite: work in a few daily moves

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

Why Xylitol For Tooth Decay?

Oh no, not another artificial sweetener!  Don't we have enough already?  Sorbitol, mannitol, xylitol, what's next?

While most other artificial sweeteners have zero calories, xylitol has 2.4 calories per gram.  That's 40% less calories than other carbohydrates.  Discovered in 1891, the benefits of xylitol remained quiet for decades.  In 1960, it was approved for use with diabetics, and in 1970 for cavity prevention.

This isn't like all the other sugar substitutes. Xylitol is found in tree bark, plants, fruits and vegetables.  Our own body makes 5-10 grams of xylitol every day.  Today, manufacturers produce xylitol from corn cobs and corn stalks (the products themselves don't contain corn). The down side of ingesting too much at once, is gastric upset.  Since it is digested as a fiber, it pulls water from the tissues and can cause diarrhea.  But, if ingested over a period of time, xylitol will not cause this side effect.

With a glycemic level of 7, xylitol does not raise insulin levels, making it safe for diabetics. So how does this sugar work?  Well its a 5-carbon sugar instead of a 6 (like sorbitol, mannitol, and maltitol.)  Because it's a 5-carbon sugar, it passes through the bacterial membrane and can not be metabolized.  While the bacteria uses up its energy trying to pump out the molecule, it uses up all its energy. The bacteria is unable to stick to one another, because it's used up the acid and is unable to make more. The bacterial communication becomes disrupted and the biofilm structure breaks apart.  The bacteria then slide down the digestive and nasal tracks and exits the body!  Cool, right?

The reason I'm so excited about xylitol is the effects with the teeth. It actually helps to fight tooth decay.  A 1989 study by the University of Michigan took 1,277 students and divided them into four groups.  Over a 40-month period, students were given 100% xylitol gum several times a day.  Over the period of 40 months, students were monitored for tooth decay.  The study revealed a dramatic decrease in decay.  Five years later, a follow-up study by the University of Washington showed a 70% reduction in tooth decay, even though the students were no longer using the xylitol. Thus, the conclusion is xylitol changes the oral micro-flora.

For those who do not  have a problem with tooth decay, the oral micro-flora is healthy. But, for those who have the bacteria that is causing cavities, xylitol may be able to eliminate those bad guys! Because bacteria works hard to grow every minute of the day, frequency is the key. Using gum and/or mints, getting five exposures throughout the day works best.  While good is three exposures a day, it's  best to strive for five. The gum is not a recreation gum, meaning, chewing only for five minutes will give the exposure needed. Once the flavor is gone, all the xylitol has been released.

So to break it down:

• after breakfast--chew gum or mint
• mid-morning--have a mint or gum
• after lunch--chew gum or mint
• mid-afternoon--have a mint or gum
• after supper--have a mint or gum

Some gum manufacturers market gum as having xylitol, but it's so far down on the list of ingredients, it has little benefit.  Look for gum or mints that contain 100% xylitol.  I find mine at our local health food store. Spry is the leading manufacturer of xylitol.  I have included the link to their website.  European countries have been recommending xylitol for years to prevent tooth decay, but we are still recommending fluoride.  Fluoride is found in water, toothpastes, and mouth rinses, yet I continue to see tooth decay.  Isn't it time to try something new? It reminds me of what I heard about the definition of insanity: "Doing the same thing over and over, and expecting a different outcome."

health-bite:  xylitol for tooth decay

Getting Enough Iron

Did you know you have to eat a cup of beets everyday to keep up your iron level? No?  Just kidding. I like beets, but they are definitely not on my daily food planner.  Are you getting enough iron?  I'm not talking about the stuff in the blood that makes you feel tired when there's not enough. Although, you need that too!  I'm talking about weight lifting. For years, I spent my time focusing on cardio. My husband, Joe, was a workout monster and kept telling me to lift weights. I looked at his big muscles and thought, I don't want to look like that!  I politely declined each time he asked me to work out with him and did my own thing.

Now granted, I'm one of "those" people that could eat just about anything and not get in too much trouble.....sorry, I can't help genetics!  But now that I'm older, I have to watch what I'm doing.  I gained about 20 pounds at one point. I was having muscle aches after working all day, and knew I had to do something or I would not be able to keep working as much as I was.

It so happened after looking for options via the internet, I came across a website that turned things around for me.  Bodybuilding.com has many exercise routines and schedules to help you reach your goals.  For about 20 minutes, four days a week, I pump some iron (it makes my husband smile...especially knowing he was right.)  Guess what?  I don't look like my husband...not even close.  Starting off slow and with 3 pound dumbbells, I was gradually able to move up in weights.

While cardio is important in heart-health, weight lifting is important in bone health. Since getting more iron in my diet, I have lost my 15 pound goal, plus an extra 5 I didn't count on. The best thing about "pumping iron" is muscles burn more calories, so I can use up more calories sitting here writing this post. I feel stronger, because I am.  I like the results I'm seeing which gives me the desire to continue.

Always check with your physician prior to starting any exercise routines to make sure it's right for you.  It's important to keep moving for your whole health, even if it's walking up the stairs instead of taking the elevator.

Health-bite:  pump some iron 

Who's In Charge?

What do you believe in? What drives you to who you are or where you are going?  It may not be who or what you think. I used to think I was in control of my thoughts and my actions.  It was my mind that went astray because I was not concentrating hard enough.  If someone made me mad and I reacted emotionally, it was justified because of that person or situation. It's not my fault! What I thought and felt were mine and mine alone.

Look at what the Word of God says about thoughts and actions of this world:

"For we are not fighting against people made of flesh and blood, but against persons without bodies--the evil rulers of the unseen world; and against huge numbers of wicked spirits in the spirit world."    Ephesians  6:12

My refuge is Christ Jesus, who strengthens me. Without His help in my life, I don't know where I would be. Certainly not a hygienist or the caregiver I've become. Life is a journey.  Christ's desire in our lives is to praise and please Him. Unfortunately, the dark powers that are in charge right now often overshadow our best intentions.

Recently, I had the realization that things that seem fun or exciting often take us away from our sovereign Lord. Our purpose is to please God, not man.  So many pitfalls that cause me to stumble, often I wonder if I will be able to get up again. Life is hard!  Each one has or will have moments when you may ask, "How much more?"

Center in Christ. My time with Christ is in the morning before everyone awakes.  It's a time for me to sit in silence with my creator and bask in His greatness. It's a time of devotion and prayer before my day begins. This wasn't always the case. For years I went to church, prayed before meals, occasionally prayed at night before bed.  Sometimes during the day I prayed, if I thought He could help me.

What changed?  My daughter, Heather, invited me to read a book with her that changed my prayer life.  I think it will change yours too.  Draw the Circle, by Mark Batterson, opened my eyes to the living God who hears my prayers and loves me now matter what.  Since then, I've made significant changes in my personal life.  God knows all, and I want to live in His plan.  Not mine.  I'm a Type A personality, I love order and control. I want to choose, make decisions, and plan.  Unfortunately, that's when I screw up!  I really don't know what's best.  At the time it seems good, fun, exciting!  But it took me away from God.  Life is a journey...not for me, but for God.

Without a firm foundation and self-control, failure awaits just around the corner.  To be faithful to anything, requires commitment and self-control.  It's putting everything else in front of self.

Life is a journey of discovery.  I want to continue to discover every day of my life here on earth how to glorify and love to the fullest.  If you walk in the pathway He has set for you, a peace overshadows doubt. A calmness overtakes chaos. Love wins over hate.

Where is your heart?  Is it in this world of fulfilling the ME? Or is it in Christ Jesus?

Health-bite:  center yourself in the Word of God

The Link

More and more medical research studies are showing an increased link between oral health and overall health. It makes sense to me, but again, this is my play ground.  Bacteria, plaque, material alba, calculas, blood, and spit make for a fun day at the dental office!

We all have bacteria in our mouth, it's when we allow too many to live there that problems occur.  There are basically two categories for oral bacteria.  One group causes periodontal diesase and the other causes cavities.  What most people don't realize is this bacteria is contagious.  Babies are not born with oral bacteria flora.  When testing the baby's oral bacteria, it was the same as the caregiver, which is usually mom.  Amazing!  That's why it's so important to keep up with routine checkups and cleanings.  As a dental hygienist, our occupation is one of the only ones in prevention.  I take my job seriously in helping people to be cavity free.  The first set of teeth are free, if not cared for properly, teeth can become very costly.

While it's true no one really needs teeth, they are beneficial when it comes for eating and speaking.  Each tooth is important in providing help to the others for chewing. Digestion begins in the mouth first when saliva enters to help moisten and breakdown foods for the stomach. Without adequate teeth to chew, food will go down in larger pieces and digestion will take longer.

Those with diabetes are particularly at risk for periodontal diesase and eventual tooth loss. There is a two way path between oral inflammation and uncontrolled diabetes. The American Diabetes Association has more information on this subject.  I always ask for the diabetic patient's A1C level (an inflammatory marker) at each appointment.  It helps me gauge information during  my dental assessment.

Hopefully, you will find information that is both meaningful and helpful in the posts.  In daily practice, there isn't enough time to reveal all the information, however, on this platform more information can be spread to a wider audience.  I love my job and teaching patients who want to learn, live better lives.

Health-bite: reduce bacteria in the mouth

Do I Have To Floss?

I happen to have an occupation where truth is often evaded. I'm a detective. My job is deciphering whether or not a person is a liar. I'm a detective of the mouth. I'm a dental hygienist! The dreaded question is asked....do you floss?  The most common answer I hear is: "Not as much as I should."  What does that mean?  Once a week, twice a month, major holidays?  Then, there are those who say:  "I floss every day..sometimes even twice a day."  Claps for you! However, looking at the inflammation and bleeding gums might say otherwise.

Healthy gums don't bleed, period!

Bleeding occurs when too much bacteria has caused an immune response. Removing the bacteria in a timely manner will yield healthy gums.  Does this mean you need to floss?  I'll get to that in a moment.  People are more inclined to brush. There's immediate pleasure: fresh breath, slippery teeth, it feels good (or at least it should). So why don't people want to floss?  Well, because unless it's done routinely, it hurts, gums bleed, stuff is flying out everywhere, drooling all over your face and hands.  The feel good sensation doesn't happen. Truth is......wait for it.......it's more important to clean in between the teeth than brush.  WHAT??  How can this be?  Using a fingernail or eating crunchy foods can knock off plaque and bacteria. What knocks off bacteria in between?  Something mechanical.

We, meaning students in dental schools, are taught that flossing is the gold standard, but if it's not being used, it's not too golden!  There are so many choices to clean in between the teeth. I personally use a Waterpik.  There is a learning curve that takes place, but it's well worth the effort. Studies show it removes toxins produced by bacteria and allows the gums to remain healthy.

Soft piks by Gum is another great alternative to flossing. I recommend these all the time to my patients who tell me straight up they are not going to floss. I have seen good improvements in oral health when people use something to clean between their teeth.

So, back to the question. Do I have to floss? The answer is NO, you don't have to floss your teeth.  However, if avoiding cavities or periodontal disease happens to be your goal...well, then get to removing that stuff from in between the teeth!  Besides, all that rotting stuff in between your teeth STINKS!

Health-bite:  clean in between the teeth for fresh breath

Accountability Buddy

So you decided to make a new start, huh?  Hopefully you made some realistic goals. Making a goal of losing that extra 10 pounds by next month probably isn't realistic. Giving yourself three months probably is.  Remember, you want to be successful; don't set yourself up for failure. Have you found a buddy yet?  Someone to be accountable to will make you more successful in reaching your goals.   I have three daughters who are in their 20s. They exercise and have goals, but I can tell you, they work out more regularly when one pushes the other.  They also push me more and I'm not as likely to give a lame excuse as to why I can't exercise.

If you just can't find someone to help you be accountable, look into downloading an app onto your phone or other device. I personally like MyFitnessPal (see icon below). Purchasing a device like a FitBit can be helpful too.  This devise helps you keep track of physical exercise by monitoring movements. It can also monitor your sleep habits.  Read reviews and ask your friends and family what apps they like. It's best to have both a living person and an app of some type to help you stay motivated and reach your goals.  Use the technology available.  Select one that best fits your needs and go for it!

Health-bite:  Find A Buddy