myhealthvillage

37 Search Results for ""unproctored groups""

• It's Dangerous to be a Man It's Dangerous to be a Man

  • From: Jennifer
  • Description:

    It’s Dangerous to be a Man!

     

    The #1 killer of men is heart disease, which means heart attacks and strokes. Men tend to live sicker and die at much younger ages than women. Men are 25% less likely than women to get  yearly check-ups and be hospitalized  more often for preventable illnesses.  What's up with the men?  One thing I found out is they don't like to go to the doctor.

     

    Here are some of the reasons men don’t go to the doctor:

     

    1. “The doc always want to check my privates,” with good reason men!  If you are 18-40 years of age this is peak time for testicular cancer to develop.  Once a year exam is recommended to screen for testicular cancer.
    2. “The doc wants to check my prostate,” That’s right they do!  If you are over 40 years of age and/or have any concerns about your digestive tract, it’s recommended the doctor check for prostate cancer and blood in the stool that you can’t see. 
    3. “I feel fine.”  The famous words my uncle used until he had a stroke at age 50 due to high blood pressure.  You often feel fine when your blood pressure is high, your cholesterol level is out the roof, your arteries are clogging with fat and your blood sugar has sky rocketed.  Men these are silent and very deadly over time. 
    4. “Going to the doctor is for women,” It’s not just for women; it’s for yourself and taking part in your own health and well-being.  Maybe you have a doctor that is rushing you or you can't connect with, find one you can.  You're more likely to go if you feel good about the doctor you see. 
    5. “I feel picked on!”  Maybe you like a 6 pack of beer on the weekends, love red meat, smoke and hate to exercise.  Guess what?  You are not alone and you get to decide what it is you want to do with your habits. 
    6. “I just know they will find something wrong with me,” Men, your doctors don’t want to find anything wrong with you, they want to prevent it.  A yearly check-up is meant to stay on top of  good health!  I know my uncle wishes he could go back in time and treat his high blood pressure instead of the damage left by his stroke.

     Men, the risks are known, it’s not a secret.  Get into your doctor every year for your check-up and don’t lose family time because you didn’t.  Ladies your next!!!

     

  • Blog post
  • 2 months ago
  • Views: 32

• The Truth About Fats The Truth About Fats

  • From: Jennifer
  • Description:

    The Truth About Fats

     

    Not all fats are bad for us.  It's just knowing the difference between the types of fats and being mindful of the healthier choice.  The 3 types of fat found in our foods are saturated, unsaturated, and trans-fat/partially hydrogenated. Too much of the saturated fats and trans-fats clog the arteries over time, increasing the risk for stroke and heart disease.  The saturated fats come from animal sources, including seafood (shell fish,) butter, lard, margarine, shortening, blended vegetable oils, coconut, palm, and palm-kernel oils and should be limited.  Saturated fats are solid at room temperature.  Whereas, the unsaturated fats are from plant sources and are oils at room temperature.  More intake of the unsaturated fats will decrease your heart disease risks and decrease high cholesterol blood levels.  These unsaturated fats are good sources of omega-3 fatty acids, reduce inflammation in the body, and provide cancer-fighting antioxidants. Unsaturated fats are found in olive, canola, safflower, grape seed, sesame, sunflower, and avocado oils. We can also, find them in fish sources like salmon, trout, sardines, and mackerel.   Be mindful and read the food labels, because sneaky saturated fats can be found in different foods like crackers, cake mixes, microwave popcorn, gravy mixes, pancake mixes and packaged foods. The last fat to be aware of is trans-fats or partially hydrogenated oils. These are the most dangerous of the fats for the body. Zero servings of trans-fats being the goal!  Trans-fats are also found in packaged foods, margarines, and fast foods. Take a fresh look at your pantry and take inventory of your fat sources.  Remember, a serving of fat a day is 2-2Tbsp/servings.  Consider healthier choices of a butter spread like Smart Balance or Promise, use salad dressings that are see through, have snacks that are wrapper less, and stick to olive and canola oils for cooking. Find out if you're at risk for clogged arteries, stroke, and heart disease by visiting your primary care physician.

     

     

    Your Friends at MyHealthVillage.com     

     

  • Blog post
  • 4 months ago
  • Views: 46

• yvonnekohl12345

  • Views: 71
  • Since: 6 months ago

• yvonnekohl09

  • Views: 37
  • Since: 7 months ago

• MiriamSands

  • Views: 51
  • Since: 7 months ago

• How I Plan To Avoid The Turkey How I Plan To Avoid The Turkey Coma

  • From: Jennifer
  • Description:

    How I Plan To Avoid the Turkey Coma

     

    Somewhere I came across a statistic that said we Americans can gain 8 pounds between November and December, if we’re not careful with our eating habits during the holidays.  I never really gave it that much thought in the past, but now that I am at my goal weight, it sure makes me more mindful of what I’m going to be eating in the next months. 

     

    Do I really want to sabotage what has taken me a year to reverse?  Every one of those 37 pounds was hard work to get off.  So, the answer is no! I will not change what I’ve been doing to keep a healthy weight and lifestyle.  What I will do is plan.

     

    Just like I have to plan how I will get everything done to be prepared for Thanksgiving and Christmas, I will plan to keep myself on course with healthy eating habits. For Thanksgiving I already know what my plate is going to look like in my mind.  I will make decisions about what I really want to indulge in for desserts and casseroles.  I will keep the portions small.  I will drink water with my meals.  I am thinking about the plate method, ¾’s of my plate will be fruits, vegetables, a palm size portion of turkey, ping pong ball size of butter or salad dressings,  a serving of sweet potatoes instead of mashed white potatoes, and 1/8^th slice of pumpkin pie with fat free whip cream.  I’m going to listen to my body, take time to eat slowly, and be aware of my fullness.  I really dislike the overstuffed feeling, so I will stop when I am full but could eat more if I had to. 

     

    I’m not saying that it is going to be perfect, but it is a plan and mindful for what lies ahead.  Finally, I am most looking forward to the traditional walk we all take as a family on the farm after the meal. Followed by playing games like air hockey (until you’re in a sweat!) and serious card games! The Thanksgiving Holiday weekend will be spent on the farm which gives me opportunities to be active and burn off those extra calories with my family.  No turkey coma for me this year!

     

    Happy Thanksgiving Everyone!

  • Blog post
  • 10 months ago
  • Views: 111

• Teens and Lack of Sleep Due to Teens and Lack of Sleep Due to Cell Phones

  • From: Jennifer
  • Description:

    Teens and Lack of Sleep Due to Cell Phones

     

    I recently read an article about teens that are using cell phones and other electronic devices to excess at night time, so much so

    they are sleep deprived. Teens are already set up for sleep issues just because of there age and busy schedules.  Now add the cell phone and various other electronics!

     

    Teens are texting, talking, and surfing the net all day long.  But now, we are finding to a parent’s surprise, that teens are taking their cell phones and even laptops to bed with them.  Here in lies the problem, if teens are busy texting, playing video games, or using the computer, when do they ever wind down?  The body relies on winding down, relaxing and falling asleep to recharge for the next day.  Sleep deprivation can result, which leads to memory and concentration problems, anxiety, depression, moodiness, and hyperactivity.

     

    The 2009 Nielsen study on teens found the average teen sent 435 texts a month in 2007.  Currently, it’s 2,899 per month (97/day.)  It is the night time texting that is affecting our teens the most.  A Belgian study found late night texting is affecting the sleep of 44% of that country’s 16 year olds.  21% are waking one to three times to respond to messages, this study from Leuven Study on Media and Adolescent Health.

     

    The article suggests most people would blame this problem on adolescence, but it states this is not the case.  The problem is sleep deprivation.  Whether it is a result of late night texting which would make it worse or are they texting because they can not sleep? Which it may be is not know.

     

    This article really hit home because I personally have caught my daughter taking her phone to bed and my son up very late playing video games.  I plan to share this information with them and come up with some guidelines at our house.

     

    A previous blog of mine called, “Why can’t I Sleep?” has some good suggestions for sleep routines.

     

  • Blog post
  • 11 months ago
  • Views: 332

• covernilo08

  • Views: 56
  • Since: 8 hours ago

• What's the deal with children What's the deal with children and LICE?

  • From: Jennifer
  • Description:

    What's the deal with children and LICE?

     

    A few weeks ago I was visiting my parents for the weekend and my 4 year old niece stopped by to visit.  I noticed she was scratching a few times at her head, but I really just didn’t give it to much thought, until she sat on my lap.  I believe we had an infestation and since I was the finder that made me the picker Kind of like diaper duty!  I never picked so many nits out at one time! This was not the first time I’ve had the pleasure to do this, she’s had them twice before and I was the lucky winner.  So needless to say I am the de-louser in the family, I firmly believe vigilant inspection and removal of the nits with a flea comb or your finger nails is the best way along with over the counter lice shampoo to rid of the parasite.  Follow up shampoo as directed and daily inspection/removal of the nits.  Bedding must be washed in hot water.  Stuffed animals run through the dryer on hot for 20 minutes or placed in trash bags tightly sealed for 7 days. The floors and furniture need vacuuming daily.

     

    Lice are parasites that thrive off our human blood.  The female lays her eggs (nits) on the shaft of the hair closest to the scalp.  The nit is on the hair shaft with glue like substance which makes removal difficult.  They are commonly found on the scalp near the ears, back of the neck, and crown. Lice are common among 3-11year olds and spread by contact like sharing of hats/clothing/hair ties. Your child may be screened at pre-school or school periodically since this is a place where children come into close contact with each other. Stay calm with your child when they come home with lice from school, these things happen and it’s not due to poor hygiene.  It’s a good teachable moment for older children and treatment is easy if you follow the directions.

     

    The picture below shows nits on the hair shafts. Even more visible when the hair is wet.  Remember dandruff comes off easilyand  nits are sticky and hard to remove.    

     

  • Blog post
  • 1 year ago
  • Views: 161

• Update on Keeping the Family o Update on Keeping the Family on Track

  • From: Jennifer
  • Description:

    Update on Keeping the Family on Track

     

    Since I blogged on keeping my family on track this summer, I thought you might want to know

    how it’s going.  To be honest, better than I thought it would and everyone seems to be keeping each other in check with the plan.  The kids are enjoying planned activities to do.  Just this last weekend we went camping at a local state park.  They helped organize what we needed to bring and even planned the meals and snacks.  They found out cooking on a fire and camp stove is not as easy as it looks and clean-up can be a challenge.  They took turns going for water and before we knew it, they were not wasting as much water due to the walk. I had fun identifying the trees and bird watching.  The girls explored various trails and looked for fossils.  My oldest daughter read a book in one setting.  My husband and son were completely in charge of tent and fire set up.  No cell phones, no video games, or TV’s, we just enjoyed being outside.  The weather was in the upper 70’s with a nighttime low in the 50’s, perfect camping weather.  We laughed and giggled around the campfire all evening.

                                                                          

    We have struggled with my son’s desire to play video games 24/7, so he did find out that we meant it about consequences, and he lost the playstation for 3 days. We have had no problems since, and he has started another book in a series he is reading.  The chores surprisingly are getting done without too many reminders. The youngest has the most trouble in this area but is catching on by repetition and reminder notes. 

     

    The kids are learning it is hard to keep everyone happy about what we are going to eat.

    So, I would have to say we are struggling with the menu a bit.  The good thing is we are not eating out as much and learning you are not always going to like what’s on the menu.  For example, three of us wanted tuna casserole and the other two didn’t, but they got us back with spaghetti when we did not want pasta.

     

    Bedtime is 10pm and the oldest is the only one staying up, he has had a couple of times he didn’t want to get up, but did with a reminder.  They are realizing they feel better and have more energy to do activities the next day.  They also know the sooner chores are done the more time we have to do fun things or they have free time to themselves.

     

    All in all, I believe we are having less chaos at the house and more fun.  We are in good shape to ease back into the school routine four weeks from now.  But most of all, we are happier. The household is running more smoothly, and the next activities are the state fair and a trip to Lake of the Ozarks with some friends.  Life is pretty good.

  • Blog post
  • 1 year ago
  • Views: 148
  • Not yet rated

• Practicing What You Preach Practicing What You Preach

  • From: Jennifer
  • Description:

    Practicing What You Preach 

    As I was taking my teenager to dermatologists this week, my daughter received her regular exam for her acne.  But then the doc turned on me, and boy did I get it.  I left there with 7 brown spots frozen and a return appointment for 2 other suspicious moles to be cut off.   I’m paying for the 80’s; I have fond memories of tanning with the girl friends using oil!  Well I’m paying for it now.  I can’t say I’ve been a consistent sunscreen user but, I’ve been conscious of sun screen  to my face but not to my body.  Of course I preach to my kids about sunscreen and cover them up, but why don’t I do the same for myself?  Being Stupid, living in the past, in a hurry, and lazy I suppose.

     

    What a lesson my daughter learned that day and she is on me now making sure I have sunscreen everywhere.  We’ve also had fun trying some sunless tanning lotion recommended by the doc.  I must say I am impressed with the results.

     

    Since my visit at the dermatologist’s office I’ve done some research and thought I would share it with everyone.

     

    1. Avoid the sun from 10am-4pm, the sun’s rays are the strongest, if you have to be in sun, limit time and seek shade.
    2. Use hats, cover up skin with clothes, and apply sunscreen 30 minutes prior to going outside.
    3. Reapply sunscreen every 2 hours and more often if in water or perspiring a lot.
    4. Wear sunglasses with 99-100% UV blockage with wraparound frames.
    5. Infants <6months should be kept out of direct sunlight (delicate thin skin) if they have to be exposed to sun use a small amount of sunscreen all over exposed areas.
    6. Sun Protection Factor (SPF), the higher the number means the more it blocks UV rays.  It does not mean you get more time in the sun without reapplying after two hours.  They all become less effective with time.

    Here's a link with some sun damaged skin pictures.

     

     http://www.mayoclinic.com/health/sun-damage/SN00021

     

     

  • Blog post
  • 1 year ago
  • Views: 157

• Getting Fit After Heart Attack Getting Fit After Heart Attack

  • From: LincolnBuilds
  • Description:

    Thanks to some fantastic indiana heart physicians I am on the road to complete recovery after a mild heart attack and heart surgery. The doctors also performed an angioplasty and started me on a diet and exercise program. I have lost 22 pounds so far and am considering weight loss surgery to speed up the process. First I need to decide if it is safe and get an OK from my doctor. I was wondering if any readers have had bariatric surgery after a heart attack and were there any difficulties doing that. I need to drop almost 100 pounds, so I need the help.

  • Blog post
  • 1 year ago
  • Views: 238
  • Not yet rated

• Keeping The Family On Track! Keeping The Family On Track!

  • From: Jennifer
  • Description:
    Keeping The Family On Track!
    With summer well upon us, I personally find it just as busy as a school year but without homework! Baseball practices, ballgames, sleepovers, camps, vacation, family gatherings, trips to Grandma and Grandpa's, piano lessons, birthday parties (practically the whole month of July,) yard work, swimming, and the longer days. Before you know it chaos has taken over your family life!
     
    My family easily gets off track and  before you know it, we are eating later into the evening, skipping meals, having more fast foods and staying up much to late.  The kids then get up much later in the morning and before you know it the television has been on all day or my son has played  hours of PlayStation games on days we don't have anything scheduled.
     
    So we have implemented some expectations at my house before we lose all semblance of normalcy.
     
    1.  No more than 2 hours of television, computer, and/or electronic games a day.  Yes, my son is not happy, but it is better than me taking it away which he has already experienced. This will help curb that summer time weight gain children can have from inactivity and be following the American Academy of Pediatrics recommendations on television time. We have created a list of fun activities and planned ahead 2 weeks to curb their boredom and stay active.   
     
    2.  The kids are now in charge of meal planning and some basic cooking to decrease our fast food and take out meals. We are visiting the local farmers market for fresh fruits and vegetables and the kids are learning how to pick out and cook with them.  They are finding out how much better they taste and how much healthier they are for you.  We are also getting some fractions in with recipes and cooking.
    This week my girls made yogurt/banana/blueberry and mango/blueberry popsicles which everyone has enjoyed.  They promise to keep searching for more interesting ways to mix fruits up for great healthy snacks. It's been a great way to get everyone involved in meal planning because I personally am in a rut with what to cook these days.  Another plus is we are saving money not eating out!
     
    3.  Bedtime is 10pm for summer and if you can't get out of bed by 9am, then you'll go to bed sooner.  Chores are still expected to be done as usual, feed dogs, cats, clean up rooms and put laundry away, not to tough.  We are all reading a good book of our choice and sharing the stories with each other. Children can lose as much as 2 levels of reading by not practicing over the summer, it's called the "summer slide." 
     
    I hope this is helpful for those of you with children on summer break.  Before you know it, it's back to school and better to keep on track now then starting the night before school is back in session.         
    
     

     

  • Blog post
  • 1 year ago
  • Views: 224

• Know the 5 Fatty Fat Traps Know the 5 Fatty Fat Traps

  • From: Jennifer
  • Description:

     

     

    Know the 5 Fatty Fat Traps

     

    These five fat traps jeopardize our ability to have healthier lives. But, with some planning and being mindful of these traps, you can reduce your cardiovascular risk factors like obesity, high blood pressure, high cholesterol, stress, and lack of exercise.

     

    1. The Couch

     

    Our Televisions, computers, and electronics games have our whole families glued to the screens for several hours.  We have no reason to move and are increasingly out of shape.

    Solutions:  Limit your electronic times; children should have no more than 2 hours a day.  Make a pact with the family, we all get up and move, play basketball together.  Move while doing computer work or exercise between commercials.

     

    1. Snacks

     

    Fast food, coffee/pastry shops, and pizza at our beck and call anytime, make it an easy trap to fall into.  Chips, soda, and cookies, a sugar addicts high, right at your reach as you walk into the grocery store (most likely hungry.)

    Solutions:  Plan your meals ahead of time, never shop hungry, and keep

    healthy snacks available. Avoid skipping meals, hunger creates poor choices.  Keep healthy snacks at reach, like apples, grapes, carrots, yogurt, popcorn or trail mix.

     

    1. The Job

     

    Many jobs are sedentary; you’re stuck at a desk and on a computer for eight hours.  We email to communicate instead of getting up and talking to a coworker.

    Deadlines create stress and often skipped breaks.

    Solutions:  Make a point to get up from your desk and move around.  Take your fifteen minute breaks and take a brisk walk.

     

    1. Alarm Clocks

     

    Our lives are so busy the first thing to go is enough sleep time.  We know the sleepier we are the more food we eat to stay awake to fight the tiredness.  Poor food choices are likely and to tired to exercise.

    Solution:   Don’t sacrifice your sleep, make it a priority. Get 7-8 hours sleep every night; restore your body’s energy to avoid the trap of sleep deprivation.

     

     

     

     

    1. Money

     

    The economy being so poor and job losses all around make for very stressful lives.  Stress makes us over eat, reeks havoc on our families, and health.

    Solution:  Don’t let the stress eat you up, exercise!  Get up and move,  no need for a gym membership, walk your park trails or neighborhoods.  Check out a DVD workout from your local library.  Ride your bike or play basketball with your family and friends.

     

     

     

     

     

     

     

     

  • Blog post
  • 1 year ago
  • Views: 195

• Why Is Fiber So Important In O Why Is Fiber So Important In Our Diets?

  • From: Jennifer
  • Description:

    Why is fiber so important in our diets?

     

    Research has shown that a diet rich in fiber reduces the risk of coronary heart disease by lowering your cholesterol levels and reducing your risk of type II diabetes by slowing absorption of sugar.  It’s never too late to start reducing your coronary risk factors!  Other coronary risk factors include high cholesterol, obesity, lack of exercise, smoking, diabetes, and family history.

     

    Fiber is not just for the heart, it keeps our stomachs filling fuller longer, which is why it is great for weight management.  Fiber relieves constipation by providing bulk in the digestive system and it keeps the digestive tract cells healthier.  Fibers along with water are key regulators to a healthy digestive tract.  Too much fiber without enough water can create constipation, so increase gradually to avoid and be mindful of your water intake.

     

    How much fiber do you need each day? The National Academy of Sciences' Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily recommendations for adults:

    Age 50 and younger

    Age 51 and older

    Men                                         38/g/day                                               30g/day

    Women                                    25/g/day                                               21g/day

     

    Ways to add fiber to your diet:

     

    Whole grains, whole wheat, oatmeal, bran, millet, barley, brown rice and brown pasta.

    Eat fruits and vegetables raw with skins intact.

    Black beans, kidney beans, garbanzo beans, navy beans and lentils.

    (Beans can replace your meats, good source of protein)

    Colorful fruits and vegetables increase disease fighting antioxidants.

    Whole grain pretzels, low-fat popcorn, raw nuts, dried fruits, and flaxseeds

    Make your own healthy trail mix with high fiber foods

     

    Fiber is our friend; commit to make a small change today in your diet by just adding more grains, fruits and vegetables to your diet.  Start with increasing your fiber by one 1/2cup serving a day until you reach 8-10 1/2cup/servings/day. Your body will thank you for it!

                                       

  • Blog post
  • 1 year ago
  • Views: 340

• Gardener's Start Your Engines! Gardener's Start Your Engines!

  • From: Jennifer
  • Description:

    Gardener’s Start Your Engines!

    I don’t know about you, but this year I feel like the old lawn mower who has been sitting for a couple of winters.  I’m off to a slow gardening start partially due to the rain and physically just slower. I have had a chance to start and of course, I over did it the one day that was nice. I paid for it in total body stiffness and nerve pain to my arm/hand.  Gardening is a passion for me and when it’s time to start, my mind says full force ahead. My body was having a brief moment of “I feel great,” and I thought I could get away with it, oh no! My chronic pain and nerve damage to my right arm/hand, said “dream on!” It’s been two years of setbacks in my life. This spring I’m going to hurdle this obstacle and get more creative and strategize how it can be done.  I will not give up my passion for gardening. Last year, I had to be happy with just a few pots of flowers and some tomato plants because I still had surgery to go through.  This year I’m ready to handle a little more, even though I failed at first attempt, I have come up with a plan. I will be patient and know that I have to do it slower, not all day, maybe just a couple of hours a day and take breaks.  I have to think about body mechanics; I’m using a table to bring the plants and pots to my level. My gardening tools are in a caddy on the table.  I am using my husband and son to lift and carry my bags of soil and mulch to the appropriate places.  I have my soaker hoses strategically placed so no more pulling the hose around or carrying the watering can.  My kids have agreed to help with weeding and picking the fruits and vegetables. With just this little bit of planning and help from the family, we all benefit.  I get to garden, and the family will have helped produce healthy foods for our table. My body gets the benefit of exercise; my hand gets therapy from the different textures and use of gardening tools.   What’s been holding you back?  Get a plan and go for it, your body and mind will thank you.       

  • Blog post
  • 1 year ago
  • Views: 215

• Mother's Day Mother's Day

  • From: Jennifer
  • Description:

    Mother’s Day

    I always find it tough on Mother’s Day to really express that overwhelming love and gratitude I have for mom.  She’s committed, cared, supported, and loved me as we continue to journey through life.  I just love this woman to pieces, which I’m sure most can relate to that feeling as well.  I get a little crazy this time of year, because I want it to be perfect.  You should see me trying to pick out a Mother’s Day card.  I’m the lady who stands there for an hour and won’t let you get to the cards; it might be “THE ONE!”  I even go to more than one card shop before I decide!  It’s a sickness, I’m sure!  So this year, I’m creating my own card.  I’m going with the angle of, what have I given to mom?  A different approach, I want reflect back to her what we share, that seems to be the glue to our love.  I understand more now, as a mother of three beautiful children, what that commitment and love is really about.  So, I won’t be at the card aisle harassing you to stay out of my way.  I hoping that my card is priceless. Who knows,  maybe we just started a tradition.  Honor your mom this Mother’s Day, she's earned it.  (I love you mom!)

  • Blog post
  • 1 year ago
  • Views: 167
  • Not yet rated

• Adding STYLE to Lifestyle Adding STYLE to Lifestyle

  • From: Jan_Swaney_MD
  • Description:

     

    In common parleance, we all have a lifestyle.  What I mean by this is that we all have a certain pattern to how we work, eat, sleep, exercise, use substances, and spend our free time.  Even people who say, “Not me, every day is different and I don’t have a pattern” are expressing a pattern of inconsistency that differentiates them from others who go about their lives in a highly routinized way.

    When we think about use of the word “style” in other contexts – like in art, architecture, and design – it conveys an element of structure, planning, and choice.   It can be described by a recognizable set of features that allow categorization for purposes of discussion, and it’s in this context that I think we might each look within ourselves and examine our individual “lifestyles.”  What’s your style?  What’s your plan?  Consider this analogy:  if your life is likened to a decades-long construction project, what kind of structure are you building?  What do your blueprints look like?  If you don’t have a set of blueprints, then it’s time to get some!

    A recent report from the medical literature¹ shows the benefit of having blueprints, i.e. having a plan - and I’d like to share it with you briefly.  Adults with pre- or stage 1 hypertension (average BP 135/83 mm Hg) were randomized to 3 groups:  1) general advice only, 2) specifics about planned lifestyle change for BP control (lowering sodium, weight loss, and increased physical activity), and 3) these specifics combined with instruction on the DASH-diet (Dietary Approaches to Stop Hypertension - which I’ve written about before.)

    Researchers found that people in group 1 didn’t do as well as those in groups 2 and 3 with regard to lowering their BP and overall cardiovascular risk, and groups 2 and 3 successfully lowered their risk for future stroke and heart attack.  In other words, they got a plan - a blueprint!

    Here is what I think a blueprint should look like for most of us:

    • Exercise a minimum of 150 minutes per week – and the more the better while avoiding injury.  This should include 2 sessions of strength training with the use of weights, exercise bands, or the equivalent resistance work)
    • Eat 8-10 ½ cup servings of a variety of fruits & vegetables per day
    • Keep saturated fat to no more than about 6% of daily caloric requirements.   This will take a 1-time calculation and some daily mindfulness by reading food labels and determining sat fat grams.  To find YOUR target amount of saturated fat go to calculatesatfat.)
    •  Avoid all trans fats
    • Supplement with Vitamin D3 (~1000 mg/day) and calcium (more details on this in an upcoming blog)
    • Take Aspirin 81 mg/day if you are over 45 (male) or 55 (female) unless you have an allergy or underlying bleeding disorder  
    • Don’t smoke
    •  Drink no more than 1 alcoholic drink per day  (for women) and no more than 2 per day (for men)
    • Get at least 7 hours of good sleep at night (see Jennifer’s recent blog on how to do this without the use of sleep aids)
    • Build a social network that helps fill your life with meaningful, supportive relationships
    • Find work or volunteer work that helps you feel fulfilled
    • Be happy. This is a choice you make.  When life gives you lemons, make lemonaide. Buy a pair of rose colored glasses.  Find the silver lining in that cloud.  Feel (and spread) the love.

     

    JAN

     

     

    1.       Maruther NM, Wang NY, Appel LJ.  Lifestyle interventions reduce coronary heart disease risk: results form the PREMIER Trial.  Circulation 2009; 119*15):2026-31. 

     

  • Blog post
  • 1 year ago
  • Views: 335

• Why Can't I Sleep? Why Can't I Sleep?

  • From: Jennifer
  • Description:

    Why Can’t I Sleep?

    Babies do it; Kindergartners’ do it at school even!  Cats do it for over 18 hours a day.  Teenagers can’t get enough.  It can’t be that hard.  Sleep, “if I could just get some sleep I know I would feel better.”   I personally have been there quite a few times.  Sometimes the slightest thing can upset that delicate balance of sleep.  How do I get it back? 

    The goal is to re-establish our natural sleep patterns.  First, let’s look at our personal habits.

    Do you have a fixed bedtime and awakening time?  Avoid letting those times drift.  Our bodies get use to falling asleep at a certain time, only if it is a fixed time.

    Avoid naps, if you nap throughout the day you will not sleep at night.  A late afternoon nap is fine, if it is only 30-45 minutes and you’re able to sleep at night.

    Avoid alcohol 4-6 hours prior to bedtime.

    Avoid caffeine 4-6 hours prior to bedtime (coffee, tea, soda and chocolate.)

    Avoid heavy, spicy or sugary foods 4-6 hours prior to bed.

    Exercise regularly either morning or afternoon.  This will help deepen your sleep.  Don’t exercise 2 hours prior to bedtime because it will decrease the ability to fall asleep.

    Next, how’s your sleep environment?

    Is you bedding comfortable?  What a great way to get that comfy new bedding you’ve been wanting!

    Is your room to hot or cold?  A cool room is conducive to sleep.

    Is your room full of light and noise at night?  Keep it dark and quiet for great sleep.

    Reserve the bed for sleep or sex.  It’s not the office or recreational room.  Creating your sleep environment will let your body “know” that the bed is associated with sleep.

    How to get ready for bedtime, my favorite part!  The pre-sleep ritual and let everyone in the house know, “I’m getting ready for my beauty sleep.”

    Start with a warm bath or shower, followed by a light snack of milk or a banana.  Do something relaxing, light reading for few minutes or deep breathing.

    Get into your comfortable sleep position and fall off to sleep.  If you don’t fall asleep within 15-30 minutes, get up, go to another room, and read until sleepy.

     Barriers to restful sleep happen, for instance taking worries to bed; it’s the recipe for a sleepless night.  One suggestion is to schedule a worry time during the late afternoon or evening.  Writing them down can be a helpful way of letting it go for the rest of the day.

    What if I wake up in the middle of the night?  After 15-20 minutes if you are not back to sleep, get up and go to another room.  Try a light snack, reading or quiet activity.  Do not do housework, job related work, or watch TV.  Keep it light and not to engaging, usually within 20 minutes you will want to go back to bed.

    What’s so bad about television? (I tell my kids it shrinks your brain! We can’t afford shrinking brains at our house!) Television is such an engaging activity for the brain; you just can’t start that shut down process we need for sleep.  Keep the television out of bedrooms and avoid using it as a tool to fall asleep to.  A radio is a better choice if you need something to help you get to sleep.

    Physical problems can cause us to not sleep well.  Arthritis, menstruation, pain, heartburn, or headaches can be physical reason to lose sleep over.  Consult your physician for help.

    Psychological problems can disturb our sleep.  Depression, stress and anxiety are big culprits of creating havoc in our sleep.  A sign of depression is not being able to stay asleep for a period of time.  Seeking a physician’s help is recommended and best course of action.

    Sometimes medications we take regularly can have side effects like sleeplessness.  Consult your physician or pharmacist about medication side effects.

    Sleeping medications are sometimes used to help improve sleep patterns.  It’s usually prescribed on a short term basis to see if it can help you re-establish your natural pattern of sleep. 

    I hope this overview of sleep health will help you catch some ZZZZZZZZZZZZ!  Good night.

     

     

      

     

     

     

  • Blog post
  • 1 year ago
  • Views: 210
  • Not yet rated

• School's Out School's Out

  • From: Jennifer
  • Description:

    What’s a mom to do? We have 3 months approximately to get through!  Why can’t they just have school year round?  It sounds good to me!  So, have you been giving any thought as to what to do this summer with the kids?  The economy is poor, money is tight, and a vacation is not in the budget.  It’s been my experience that “less is more.”  Some of our best memories have been right here in our own town and around the state. Camping doesn’t have to be at Yosemite, how about a state park you’ve never explored.  We are lucky, our town has access to great trails and parks, some of which I did not know were even here.  Check out your local city and state websites for ideas.  The Conservation Departments are always doing fun activities that are free, and the big bonus, educational! (Don’t tell the kids!)  I plan to get my crew to our cool library, which has activities and reading programs for all ages.   If your children are like mine, they’d love to let that reading slip by during the summer!  How about your local humane society, now there’s a way to run them.  Sign up to walk and play with the animals, what a great way to teach community service.  My kids hate math, so we have an annual garage sale that they run from top to bottom with our help of course.  We then put it towards some fun activity (usually the dreaded water park!) My final suggestion is off to GRANDMA’S!  Whatever you choose to do this summer, have fun and make some memories.

  • Blog post
  • 1 year ago
  • Views: 157
  • Not yet rated