You Are What You Eat

The other day I went to the store and was waiting in the deli line and there was a heavy set man that was ordering all kinds of things, not to mention things that weren’t healthy for him. When I looked inside his cart it was full of things he really shouldn’t be buying because it conflicted with a good diet.

I ordered low sodium turkey and went on my way but I thought about him later that day. People don’t realize the processed food they take into their body or the junk food they eat. All of these fast food places are exactly that, fast. After a while you’re hungry because the nutrient it gives you isn’t doing anything for you; they’re loaded with sodium and fat; studies show that they’re also addictive making the person want to eat that again and again; more than once a week if they usually hit fast food. Another thing that’s extremely bad is sodas. All of that sugar going into your system is doing a number on you and will have consequences sooner or later.

Stop and Think

• When you go out to eat, do you really know the type of oil they use to make the food?
• Are restaurants using leftover food and reheating, or are they making it fresh when you order?
• How clean are the utensils?
• Does every employee really wash their hands?
• Do they use gloves to handle your food or their hands?
• Have you seen the program “Hell’s Kitchen” and think of the restaurants you go?
• How about preparing your own lunch the night before and taking it to work?
• Prepare your own coffee and put some ice in it, isn’t that what you pay at McDonald’s?
• How much would you save if you cooked your food and knew what goes in it?
• Would you be surprised if you wrote down everything you spent at a restaurant or fast food place in the last month?

Whenever I’ve seen “The Biggest Loser” I know they didn’t get like that overnight. A lot has to dowith what they eat and how much. The same goes with everyone that’s heavy. Unless you have some kind of a health problem such as an overactive thyroid, you’re eating a lot of things you shouldn’t; if you really want to lose weight and live a healthy lifestyle; today’s the day to start.

Every Child Is Special

Let’s face it every parent considers their children to be special, I don’t care how mischievous they may be; when they act up you may hear them make excuses for them, but the reality is that some children have special needs and require more care than others.

When we wonder what causes special needs children it usually has a lot to do with genes, injuries at birth, early brain infections, dietary deficiency, as well as drug, alcohol or some type of chemical exposure.

Women who are pregnant shouldn’t risk their child’s health by engaging in behavior that can damage the developing fetus. And if you want to have a healthy child, you fair better in having a mate that doesn’t have a background of schizophrenia or other genetic problem; now there’s genetic testing that a couple can have, to find out if they carry such gene. That’s not always easy and love sometimes takes over.

Sometimes women who get pregnant later in life have children with Down syndrome. Even though all of us want our children to be healthy and happy, these children bring their own gift to the family. I usually admire them when I see one, no matter how old they get, they have an innocence they don’t lose like you may see with other children.

How You Can Help

Inform yourself as a Parent  – Gather as much information about your child’s disability, services that are available, and things you can do to help your child to the fullest extent possible; don’t forget to be maintain a positive outlook. It may be hard at first but the more you put it in practice, the easier it will be.   

 

Step Up To The Plate - As a friend or someone who cares about the family, spend some time with their child. Don’t be afraid to talk to them about their situation and to the child, but at their level not as if you were talking to a baby.

Be Empathetic - Be aware there are challenges the family faces when dealing with a special needs child. Invite them over along with their child. If they have other children do things with them and don’t exclude them. Parents usually give so much time to one child they wind up feeling guilty if they’re neglecting others.  

Parents sometimes worry their child is suffering; though it may seem like that, they’re not. A special needs child is happy around others and enjoys their company; they also enjoy music and sports; with the Special Olympics you see them run and have a smile on their face along with their friends.

As long as they’re doing something that makes them happy, that’s what matters, thus parents are proud of their child’s accomplishments, because every task that takes place was like climbing a mountain.

Independence

A special needs child will grow up to be an adult. Parents do their part to help them not be so dependent on them. However, something to remember is to maintain a balance between how much independence you give them and assistance, you don’t want to get frustrated or have them give up. When you do this, the child who will become an adult who will realize that he/she can do things on their own even if it takes longer than it would for others.

All children are special and those with special needs are no less.

Blood Pressure

A person has never stopped to think about it, but their heart will beat about 100,000 times today. In the process that’s 100,000 times your blood pressure, if it’s high, can damage the tiny blood vessels that lead to your eyes, heart, brain and kidneys.

When your heart beats, it literally pumps blood through your body’s blood vessels; blood pressure is the force required to move your blood throughout your body. If that force is too great that can damage the vessels and restrict your blood to your organs. If not managed, when you have high blood pressure it can result in serious health problems.

Have you ever heard the saying, "You are what you eat?" Well your organs are as good as the blood vessels that feed them;, that's the reason why it's important to maintain the right amount of blood pressure.

A normal blood pressure reading for adults is 120/80. High blood pressure medication is usually recommended when the numbers are above 140/90. However, every individual is different and only your doctor can determine what’s best. Something to remember is that blood pressure is emotive, if you go to the doctor and your blood pressure is high you may be nervous, wait a while and have it taken again.

If you’re in pain because you’ve been injured, your blood pressure will also go up; that’s the body’s way of reacting to the shock your body received.  Sometimes a person who’s thin has high blood pressure and you’d think only those that are heavy are at risk, but that’s not necessarily true. Your age and family history has a lot to do with it.

Ways to Control It

·         I can’t stress enough the importance of diet and exercise.

·         Eliminate salt from your food and use herbs instead.

·         Have a hobby that brings you some kind of satisfaction and tranquility.

·         Meditate; focus on bettering yourself and your life.

·         Get a pet. Have you ever looked at how tranquil a cat moves? It closes its eyes as if it doesn’t have a care in the world, or a dog how it lays down and enjoys just being in the moment? If you can’t afford or have time for a cat or dog, how about putting a bowl with some fish in it?

I’ve had dogs, a cat and also an aquarium as a hobby, and there are times I just sit and stare at the fish swim in their own world; the feeling I’m left is extremely soothing. When you do little things you’d be surprised how far they go.

Diabetes and Your Feet

For those with diabetes you always hear how important it is to take care of your feet. If you don’t do that you’re at a risk of developing an infection that can lead to having your limbs cut off.

Why this occurs

1.   Diabetes reduces blood flow to your feet depriving them of oxygen and nutrients, which leads to blisters, sores and cuts that don’t heal as fast.

2.   The diabetic nerve damaged called peripheral neuropathy causes numbness in your feet and when you can’t feel cuts or blisters, you’re prone to sores and infections; when left untreated, it leads to amputation.

Compression Stockings

Compression stockings are elastic stockings that are tighter at your foot and become less constricting as they reach your knee. Their sole purpose is to put pressure on your leg muscles and push blood back to your heart. Oftentimes you’ll see patients in the hospital who can’t get out of bed wear them, to avoid developing blood clots. They’re also used for chronic venous insufficiency, varicose veins, lymphedema and post-phlebitic syndrome.

Diabetic Socks

Since diabetes raises your blood sugar level which can increase the risk of foot ulcers, the socks are made to control moisture which can reduce the risk of infection, and are made without seams or wrinkle-prone material to reduce pressure and blistering; loose tops constrict less and improve flow.

When you think of diabetic socks you probably think they look strange or a lot different from others, however they come in different styles from low-cut to mid-calf. Even though diabetic socks come in different colors, white is the choice that’s recommended because if a person has open wounds or sores, and sensation more than likely you’ll be able to notice that easier than with colored ones.

Ways to Protect Your Feet

·         Check both feet daily – Look at them carefully every day, checking between all of your toes. If you can’t physically do this yourself, ask a family member or friend to do it.

·         Wash with warm water, not hot -  Wash your feet everyday but avoid soaking too long because sores have a hard time healing. Don’t forget to dry your feet and do it gently, even between your toes.

·         Wear shoes that fit - Shoes that don’t fit properly can cause blisters that may get infected and never heal. Before you invest in a pair, check for rough seams or sharp edges that can hurt your feet. Don’t forget to break them in slowly.

·         Don’t go barefoot. – Always wear shoes or slippers along with socks. Manmade shoe materials along with plastics or leather can irritate your feet leading to sores or blisters.

·         Avoid Nerve damage – Tell your doctor if you notice any changes in your feet or different sensations, like pain, tingling, numbness or pins and needles.

·         Apply lotion – Your feet may be cracked because of high glucose levels and cracked skin means it’s easier for bacteria to get under your skin and harder for infections to heal. Use lotion on a daily basis but maintain your feet dry. Keep your toenails trimmed and filed to avoid ingrown toenails. If needed, use a pumice stone after you shower to softly file corns and calluses.

·         Exercise – Swimming, yoga, cycling and tai chi are minor impact exercises for your feet that you can enjoy.

·         Take care of your bunions, corns and hammertoes – Bunions are bumps on the knuckle of your toe, corns are spots of rough skin and hammertoes can be a result of muscle weakness caused by nerve damage. Shoes aren’t going to fit comfortably if you suffer from them, but a podiatrist can fix whichever problem ails you so make sure you take care of it before it continues making your life miserable.

·         Considered orthotics? – Shoe inserts called orthotics support your feet if you have nerve pain, damage or your muscles have become weak. If your pain or weakness reaches a point where it’s unbearable to walk, a foot brace or orthopedic shoes might help. Again, your podiatrist is the best one to make that recommendation.

·         Control your blood sugar –The higher the number the worse you’re going to be, especially if you have diabetes so you really want to make sure to keep the numbers down. With diet, exercise and medication if needed, you’ll be able to do that.

A person should never disregard taking care of their feet, after all, if it weren’t because of them, you wouldn’t be able to get around, so take good care of them and make the most of your life.

Protect Yourself from the Sun

Today many people enjoy sun bathing or laying hours in the sun only to get that golden tan, but what turns starts out as something minor becomes an obsession that has consequences. Even though light-skinned people are more prone to exposure to the sun and its damaging effects, dark-skinned people also have to protect themselves against sunburn for fear of developing skin cancer.

Sun Exposure                                                                                                              

A person also risks damaging their eyes and immune system, unfortunately these problems don’t surface years after the damage’s already been done. The level of UV (ultraviolet) radiations is higher the closer you get to the equator so if you live in the Tropics or subtropics or are thinking about going to these places on vacation you need to be careful and limit your exposure to the sun.

When you hear about cataracts, people usually associate that with aging but did you know that as many as 15 million people are blind because of cataract and they’re one of the long-term effects of exposure to UV radiation. The reality is that up to 20 percent of cataracts are caused or worsened by chronic sun exposure.

Skin and Sun

On a yearly basis one third of skin cancers are diagnosed and 130,000 new cases of melanoma, which is the most dangerous form. To top that off, two and three million new cases of other skin cancers, such as basal cell carcinomas and squamous cell carcinomas, occur. Sadly 66,000 people die each year as a result of skin cancer.

When you get sunburn your skin is automatically damaged. The UV radiations kill most of the cells in the outer layer of your skin and damages deeper layers. Any golden tan that someone may admire is the change in the person’s skin color and realistically is not beauty but damage. Cancer can take place when damage occurs to the DNA of the person’s genes that control the growth and division of skin cells. Sunlight which alters the skin’s texture weakens its elasticity and brings on premature wrinkling, sagging and bruising. That’s why you see so many, who sun bathe, look years older than what they really are.

When the skin takes in too much UV radiation, it affects a person’s immune system by reducing the body’s ability to defend itself against diseases. Even having moderate exposure to the sun can increase the risk of bacterial, fungal, parasitic, or viral infections. These include recurrent eruptions of cold sores, or herpes simplex.

Ways to Protect Yourself 

·         Limit your exposure during the hours between 10:00 a.m. and 4:00 p.m. when the UV radiation is high.

·         Stay in the shade.

·         Cover your arms and legs with tightly woven or loose fitting clothes.

·         Wear a hat to protect your eyes, ears, face, and back of neck.

·         Use sunglasses that provide 99 to 100 percent UVA and UVB, which are categories of ultraviolet light.

·         Use sunscreen, applying every two hours with sun protection of at least 15.

·         Avoid tanning parlors.

·         Protect your children whose skin is delicate.

·         Never fall asleep in the sun.

·         If you develop a mole, freckle, or a spot you’re concerned with, check with your doctor.

Do your best and enjoy sunny days without complicating your health.



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Acai the Superfruit

The other day when I went shopping I passed by a woman who was talking about Acai. She caught my attention because anything that has to do with health I’m interested in. After I learned about it I noticed there were little cups of it and I took one and drank it. Though it was bitter, I must say I enjoyed its taste.

I learned a lot about a fruit I’d never heard of. For starters the correct way to pronounce it is (ah sah ee), it’s not Akai like I was told many people call it. Though the pronunciation has nothing to do with the health benefits, I just thought I would throw that in.

What is Acai?

Acai is an inch long purple fruit that comes from the acai palm tree, native to Central and South America. I guess that’s the reason why I had never heard from it. When I looked at the package, it said, made in Brazil.

The acai berry is rich in antioxidants because it contains substances called anthocyanins and flavonoids. This berry helps prevent diseases caused by stress, heart disease and even cancer. Studies also show that eating berries on a daily basis lowers your blood pressure and raises good cholesterol.

Acai contains several substances called anthocyanins and flavonoids that help against stress. They also protect your cells. Harmful byproducts are produced in your system and by eating a diet rich in antioxidants it may combat aging and the disease process by neutralizing these free radicals. Foods that are rich in anthocyanins such as blueberries, red grapes, red wine, and acai are strong in color.

What are the health benefits of acai berries?          

There are some studies that show that acai’s pulp is very high in antioxidants, more than cranberry, raspberry, strawberry, or blueberry, however people still question how valid this may be, but we must remember that anything that has antioxidants is good for you because of the wear and tear your system may receive that antioxidants prevent or stop.

Acai and Weight Loss?

Every day we learn more about foods that help you lose weight. There are little studies done about the benefit of eating acai when it comes to weight loss but research does support having a diet rich in antioxidants and when it comes to this, acai is no stranger. Including berries in our diet along with other fruits is a good way to manage your weight along with exercising.

Does Acai have any side effects?

Nowadays many people have allergies or some type of hypersensitivity to foods or berries, if you happen to be one them you may want to avoid acai altogether or eat it in moderation, other than that it’s safe to eat.

How do you eat Acai?

When I bought Acai, it came in a frozen plastic package that was puree. I put some in the mixer, added, apple juice, cantaloupe pieces and yogurt, and then I blended it into a smoothie. You can also have it as a sorbet. I enjoyed its taste and whatever fruit you decide to add, I’m sure you’ll enjoy it also.

Today I am totally into acai and make smoothies all the time. I experiment adding different pieces of fruit to the puree and am never disappointed with the way it tastes. Though it's quite bitter, I'm sure once people try it several times this acquired taste is one people will enjoy having as part of their day because of its health benefits. 

The Simplest Things

I always wonder why people have to go out of their way to have some fun or enjoy a weekend. Believe it or not the simplest things go a long way and are quite meaningful for everyone. Here are some I recommend all of us do.

1.  Go for a walk and take in everything you see. Don’t just pass by trees and flowers but really look at them and let the sun and peace of the moment bathe your very being.

2.   Take pictures of anything that captures your attention especially nature, when you develop them you’ll be proud of what you see.

3.  Play your CDs and not at a volume that’s going to bring the house down and have neighbors complain, but one where you’ll be able to listen to each word and appreciate its meaning.

4.  Singing is not just for the shower. Sing anywhere you want and you’ll notice the change that comes over you.

5.  Pick up an instrument and start learning, not only is it a wonderful way to express yourself but you’re also growing in knowledge by learning something new.

6.  Make your own meals, and if you don’t know how to cook there are many good shows that teach you. The program "Create" always has someone that gives you recipes where you learn how to make meals from different cultures.

7. Have a candle-light dinner with your mate or light the candles for yourself and enjoy the meal you prepared. Who said you couldn’t make the table look nice even if it’s just for you?

8. Enjoy a book and I’m not talking about Kindle. Go to the library and take one out and when you cuddle up to read, you’ll be glad you’re turning pages and not having technology do it for you.

9. Get together with your friends and play board games. Remember the days of monopoly when so many would play hours on end? It’s time to bring that back and laugh to see who beats who.

10.   Learn a hobby or another language. You hear many people talk 2, 3 and 4 languages and you’re impressed, why not learn one yourself? And when you see something someone made, you admire the talent behind it, time to learn a hobby because everyone has talent, it’s there waiting.

11.   Instead of standing in line when you go see a movie, watch one at home. Nowadays everyone has a DVD, so make some popcorn and sit in front of your TV.

12.  Do nothing at all. Don’t answer calls, go online or run around taking care of errands, just sit back and do whatever you choose. You deserve it, after all you’re important.

Quiet Thoughts

At the end of a long day it’s nice to sit back and relax, spend some time with yourself. I remember there was a time I never did this and when I talked to a friend he told me I should at least spend half an hour drinking a cup of tea, sitting back in complete silence, so I took him up on it and I started to do this.

What was the result?

I felt more energized and focused, I was less tense and my stress started slowly but surely leaving. I’ve noticed that when I do things according to someone else’s schedule, it throws me completely off; since all of us live such a hectic and busy life, it’s a must that we take some time for ourselves and do this on a  daily basis. By allowing ourselves to spend some time alone, we’re better able to nurture ourselves and living not just being. Though it may seem like a privilege, it’s a right.

Freeing Yourself from Clutter

I’m the type of person that just loves to get rid of things, especially if I don’t feel I have a need for them. I’ve stopped thinking that it might be good for something when that something never arrives, however , there are many people who hold on to clutter as if their life depended on it. So why do people do this and what can be done about it?

·         They fall into the habit they just might need it for something, but if you have it there just to have it without a concrete answer, you need to get rid of it.

·         When you first moved into your house, it was empty, and then you started accumulating so imagine you’ve just moved into your house and only brought the essentials. Once you start doing that, everything else has to go.

·         There’s a saying, "Beauty fades and dumb is forever." Having clutter in your house thinking its beautiful fades and holding on is a forever state of mind. I’ve gone through many houses that are extremely beautiful and I’ve never seen people having clutter around. Why? Because they know it devalues the beauty of it and says a lot about those who live there. 

·         I don’t blame some people holding on to things because of its sentimental value because maybe it meant something to them and I respect that, but when you think everything is sentimental it’s time to start throwing out and never looking back.

·         Make a list of at least 10 items you’re willing to keep  and I mean 10, anything else has to go, you’ll find when you start writing it down it’s a lot easier to arrive at your decision.

·         I walked into a friend’s room one time that was a mess. I have news for people, that disorganization is exactly what’s going on in the person’s life and believe me I said it. Is your life such a mess? When you start clearing things and putting them where they belong such as bookshelves, closets and even storage places, you realize how things become easier for you.

·         Who hasn’t given to charity? There are many out there that are willing to take what you no longer need and you just may be helping someone out.

·         What you feel you really don’t need sell it on Ebay. Someone else will be attracted to it and in the long run you’ll be making money out of something that was just sitting there.

·         All of us should make it a habit to clear things on a daily basis, by leaving things thinking we’ll get back to it, we’re procrastinating and starting to add clutter.

 Look around your house, room or office and start today.

Mother Earth

Last night as I was getting ready to go to sleep I started thinking about the many things we could do to help the environment around us, in other words, making life easier, more productive and practical, so I made a list of what I’m already doing and working on. I thought I would share it with you and maybe all of us could pitch in together.

Light bulbs – I know a lot of people complain about the lighting fluorescent bulbs give off , I must admit they can be quite ugly, but if every household replaced one regular bulb with a fluorescent bulb, the pollution reduction would be equivalent to removing one million cars from the road. Just imagine that. We must remember that regular bulbs will soon become obsolete, so don’t you think it’s worth a try?

Computers – I got into the habit of turning off my computer at night. I have a surge protector and make sure it’s off; for many who leave it in sleep mode, you save 40 watt hours per day when you turn it off and when you start adding, it really does make a difference.  Every penny counts especially during these difficult economic times.

Rinsing - When you avoid rinsing your plates before using your dishwasher, you’re actually saving 20 gallons of water for each load, on top of that the time and energy used to heat water. I think it’s definitely worth it.

Oven – Don’t pre-heat your oven unless you’re baking; by doing this you’re not only saving energy but cost.

Recycling – If you didn’t already know, when you recycle glass it reduces air pollution by 20 percent and water by 50. If you don’t recycle, it can take a million years to decompose.  That’s an extremely long time and something we can’t risk. You may also include papers, plastic bags, wire hangers, aluminum and even old cell phones. I know what I’m talking about because I’ve done it.

Laundry -   When it comes to your clothes wash them in cold or warm water. If every household did this we could save enough energy that’s compared to 100,000 barrels of oil a day. Not to mention, your clothes would last longer.

Planting - It’s highly recommended we should plant a tree, not only is it beneficial for the air we breathe but also the land, it can shade your house and improve the value of your property.

Car – When driving your car, use your cruise control, you will be getting 15% better mileage which is a must for gasoline prices.  It will also help if we maintained our car by inflating the tires and cleaning out air filters. And free the trunk from extra pounds that are costing us money at the pump.

Donating - Many people get into the habit of throwing things away, but there are many organizations out there that can use what you may no longer need.  So before getting rid of it in the dumpster, pick up the phone or look online and give it away. Something that’s of no value to you may come in handy for an entire family.

Thermostat – Adjust your thermostat one degree higher in the summer and one degree cooler in the winter. By doing this you’re saving 10% on the energy you use, or you can buy a programmable thermostat and regulate your temperature when you’re at home or going out.

There are so many things we can do to beautify the earth and make our lives easier, these are just a few.  I hope all of us do our part to free ourselves from less anxiety and start enjoying the environment around us.

An Apple A Day

How many of us eat apples? Is it really true that eating an apple a day keeps the doctor away like the old cliché? For those of you that were wondering, here’s something to think about and consider.

·         Bone Protection
      French researchers have found that a flavanoid called phloridzin found only in apples may protect post-menopausal women from osteoporosis and may also increase bone density. Boron, another ingredient in apples, also strengthens bones.

·         Asthma

A study showed that children who suffer from asthma and drank apple juice on a daily basis suffered less wheezing than those who only drank once a month and another study showed that children born to women who ate a lot of apples during their pregnancy had lower rates of asthma than children whose mothers ate very little.

·         Alzheimer's
       A recent study that was conducted on mice at Cornell University found that the quercetin in apples may protect brain cells from the kind of free radical damage that may lead to Alzheimer's disease.

·         Lower Cholesterol
      The pectin in apples lowers LDL which is bad cholesterol. People who are in the habit of eating two apples per day may lower their cholesterol by as much as 16 percent.

·         Lung Cancer
      According to a study of 10,000 people, those who ate the most apples had a 50 percent lower risk of developing lung cancer. Researchers also believe it’s due to the high levels of the flavonoids quercetin and naringin in apples.

·         Breast Cancer
      Another study conducted on rats at Cornell University found that those who ate one apple per day reduced their risk of breast cancer by 17 percent. Rats fed three apples per day reduced their risk by 39 percent and those fed six apples per day reduced their risk by 44 percent.

·         Colon Cancer

A study found that rats fed an extract from apple skins had a 43 percent lower risk of colon cancer. And other research showed that the pectin in apples reduced the risk of colon cancer and helped maintain a healthy digestive tract.

·         Liver Cancer
      Research also found that rats that were fed an extract from apple skins had a 57 percent lower risk of liver cancer.

·         Diabetes Management
      The pectin in apples supplies galacturonic acid to the body which lowers the body's need for insulin and may help in managing diabetes.

·         Weight Loss

Brazilian study found that women who ate three apples or pears per day lost more weight dieting than women who did not eat fruit while dieting.

Next time you’re in the store make sure you pick up a bag of apples, I know I did and make that a part of your diet. Here’s to healthy living!