One important way to manage heart disease and maintain heart health is to make healthy lifestyle choices. Heart disease is one of the most serious health issues affecting American men and women today. As we get older it becomes harder to stay in good health. Consider these lifestyle changes to help you maintain good heart health:
• Control your blood sugar, blood pressure and cholesterol levels. High blood sugar levels can damage vital organs including your heart. High blood pressure makes it hard for your heart to work properly and bad cholesterol can clog your blood vessels.
• Eat more fruits , vegetables, beans and whole grain.
• Stay active. Build up to exercise sessions of 30-60 minutes several times a week.
• Maintain a healthy weight.
DASH to Good Health ~ Controlling Your Blood Pressure
High Blood Pressure is common in people with heart disease. The centers National Institute for Health have created DASH (Dietary Approach to Stop Hypertention). This is a diet that helps lower your blood pressure with healthy eating and lifestyle changes. The plan includes which foods to eat for heart health, recipes to make tasty and nutritious meals and exercise tips for any age or fitness level.
Get Active
Exercise is another important part of a heart healthy lifestyle. When you exercise, your body releases endorphins that help reduce stress and promote a sense of well- being. Exercise can also help lower your ‘bad’ cholesterol, raise your ‘good’ cholesterol, improve your blood sugar control and reduce your blood pressure. Here are some ways to get more active throughout the day:
• Leave the elevator and make more trips up and down stairs.
• Choose a parking spot that’s further away than usual.
• Walk together with a friend.
• Use part of your lunch break at work to walk for 10 minutes.
• Play active games with your kids or grandkids.
Heart Health for the Whole Family
When it comes to heart health, what is good for you is good for the whole family including the very youngest members. By teaching your children, grandchildren and other young family members the importance of eating well and getting regular physical activity, you will help them develop healthy habits for a lifetime.
Let them see you eating healthy nutritious snacks and enjoying outdoor activities. Invite them to join you. Show young children how to clean fruits and vegetables and combine them into salads. Teens can learn to make simple healthy dishes such as pasta, vegetables and baked or broiled chicken and fish.
Try to engage in activities that they enjoy so that won’t think of exercise as a chore. Go on outings such as hiking, swimming or bike riding.
Heart Health for a Lifetime
It does not matter how young or old you are. Whatever your age, you need to take action to protect your heart. Do remember to consult your doctor before beginning any diet or exercise program.
For more information visit: Help in Lowering Your Blood Pressure and Cholesterol
To Your Continued Health and Success!
Miss Julia
JuliaGrayonLine.com
Showing posts with label Miss Julia. Show all posts
Showing posts with label Miss Julia. Show all posts
Saturday, January 9, 2010
Friday, January 8, 2010
HOW TO EAT WELL AND STAY HEALTHY ON A BUDGET
In these time of soaring gas prices and rising grocery and medical bills, many find it impossible to make ends meet. With a little ingenuity and planning you can eat well and maintain a healthy life style while still watching the dollars.
The greatest challenge for many people especially older citizens is the choice between whether to purchase medication or food. And certainly this is not just a challenge for older citizens but for younger people as well especially those with small children and others just trying to raise families.
Eating Healthy on a Budget
It may certainly be a challenge to eat healthy and stay within your budget but it can be done with some quick planning. And while these tips may be all to familiar and we’ve heard them all before, it is certainly time now (given these economic times) that begin to put them into practice.
Before you Shop:
• Make a shopping list. Plan out weekly meals and only buy what you need.
• Check the local newspaper for grocery ads. Check for sales at your local supermarket and clip coupons accordingly. Take advantage of ‘double’ coupon days. Remember that many manufacturers coupons can also be printed from the internet.
• Limit pre-packaged junk foods such as sodas, chip, cookies and frozen meals. They tend to be more expensive and higher in calories. (As always and as we have always been told ~ fresh fruit and vegetables make a better choice for snacks and tend to be less expensive).
• Always, Always, Always eat before you go food shopping this will help you to avoid impulse buying and impulse buying can wreak havoc on your grocery budget.
Consider these other Budget Stretching Tips:
• Choose lean cuts of beef which are lower in fat and cost less (less expensive cuts of meats can be cooked to perfection in a crockpot)
• Poultry such and chicken and turkey are low in fats and calories. Choose whole chickens and cut them up yourself (pre-cut chicken is generally more expensive). Ground turkey is an excellent substitute for ground beef and is generally less expensive.
• Consider trying dried beans and peas instead of meats for some meals. Beans are a great source of fiber and protein and cost less. Try using Chicken Stock or Vegetable Broth in place of water; this ads excellent taste without having to add meat to the recipe.
• Trade your cereal for oatmeal. Oatmeal is a health grain costs about $4 a box and will last much longer than a box of cereal. Oatmeal has also been shown to help lower cholesterol-so how neat is that…
• Visit your local farmer’s market where local produce is cheaper than at the grocery stores and many times even fresher.
• When shopping compare store brands to name brands. Store brands are cheaper and generally taste the same (tip: Many store brands are made by the same manufactures that make the name brands ~~ Same Can Different Label)
• You may also consider a dietary supplement that will help to more efficiently absorb the nutrients that take in from food.
Ways to Save on Medications
If you are looking for ways to cut back on your medication spending ~ try following these cost-saving tips:
• Try Generics. Talk with your doctor about switching to generics. Generics are safe and effective. Additionally, the average copayment is less than half of the brand-name copayment for most health plans. Take advantage of lower-cost generic programs offered by pharmacies at Wal-Mart, Kroger, Target and K-Mart.
• Use Mail-Order. If you would like to use mail –order, you will generally need a 90-day prescription from your doctor with at least 3 refills. With most health plans you will get a three month supply for the cost of only two months after you mail in your payment and prescription. Check your particular health plan for specific benefits.
• Optimize your Dose. As your doctor or pharmacist whether you can take a higher dose of your medication once a day rather than multiple times a day. You can also ask your doctor if it would be safe to split certain medications (many are already scored).
• Be an Informed Consumer. Research information and do not be afraid to discuss your concerns with your doctor or pharmacist.
Note: You may consider speaking with your doctor about adding a dietary supplement to help enhance your overall health and well being. There are also supplements that can help you to more efficiently absorb the nutrients that you take in from food.
Stay Active ~ Walk to Fitness
If you can’t afford a gym membership or expensive exercise equipment, walking is one of the most effective ways to keep fit and it is easier on your joints than most forms of exercise. A regular period of walking at least 30-60 minutes at least four or five times a week is a good way to reap the benefits of exercise. Remember these tips before you begin your walking sessions:
~ Do a five minute warm-up of regular walking
~ Continue with a period of faster walking that will raise your heart rate
~ Take a five minute cool-down period of regular walking
~ Stretch after walking
If you haven’t exercised in a while, start slowly and work your way up to 30-60 minutes. Always remember to speak with your doctor before beginning any exercise program.
Eating well, staying healthy and keeping fit really is possible, even on a budget.
To Your Continued Health and Success!
Miss Julia
The greatest challenge for many people especially older citizens is the choice between whether to purchase medication or food. And certainly this is not just a challenge for older citizens but for younger people as well especially those with small children and others just trying to raise families.
Eating Healthy on a Budget
It may certainly be a challenge to eat healthy and stay within your budget but it can be done with some quick planning. And while these tips may be all to familiar and we’ve heard them all before, it is certainly time now (given these economic times) that begin to put them into practice.
Before you Shop:
• Make a shopping list. Plan out weekly meals and only buy what you need.
• Check the local newspaper for grocery ads. Check for sales at your local supermarket and clip coupons accordingly. Take advantage of ‘double’ coupon days. Remember that many manufacturers coupons can also be printed from the internet.
• Limit pre-packaged junk foods such as sodas, chip, cookies and frozen meals. They tend to be more expensive and higher in calories. (As always and as we have always been told ~ fresh fruit and vegetables make a better choice for snacks and tend to be less expensive).
• Always, Always, Always eat before you go food shopping this will help you to avoid impulse buying and impulse buying can wreak havoc on your grocery budget.
Consider these other Budget Stretching Tips:
• Choose lean cuts of beef which are lower in fat and cost less (less expensive cuts of meats can be cooked to perfection in a crockpot)
• Poultry such and chicken and turkey are low in fats and calories. Choose whole chickens and cut them up yourself (pre-cut chicken is generally more expensive). Ground turkey is an excellent substitute for ground beef and is generally less expensive.
• Consider trying dried beans and peas instead of meats for some meals. Beans are a great source of fiber and protein and cost less. Try using Chicken Stock or Vegetable Broth in place of water; this ads excellent taste without having to add meat to the recipe.
• Trade your cereal for oatmeal. Oatmeal is a health grain costs about $4 a box and will last much longer than a box of cereal. Oatmeal has also been shown to help lower cholesterol-so how neat is that…
• Visit your local farmer’s market where local produce is cheaper than at the grocery stores and many times even fresher.
• When shopping compare store brands to name brands. Store brands are cheaper and generally taste the same (tip: Many store brands are made by the same manufactures that make the name brands ~~ Same Can Different Label)
• You may also consider a dietary supplement that will help to more efficiently absorb the nutrients that take in from food.
Ways to Save on Medications
If you are looking for ways to cut back on your medication spending ~ try following these cost-saving tips:
• Try Generics. Talk with your doctor about switching to generics. Generics are safe and effective. Additionally, the average copayment is less than half of the brand-name copayment for most health plans. Take advantage of lower-cost generic programs offered by pharmacies at Wal-Mart, Kroger, Target and K-Mart.
• Use Mail-Order. If you would like to use mail –order, you will generally need a 90-day prescription from your doctor with at least 3 refills. With most health plans you will get a three month supply for the cost of only two months after you mail in your payment and prescription. Check your particular health plan for specific benefits.
• Optimize your Dose. As your doctor or pharmacist whether you can take a higher dose of your medication once a day rather than multiple times a day. You can also ask your doctor if it would be safe to split certain medications (many are already scored).
• Be an Informed Consumer. Research information and do not be afraid to discuss your concerns with your doctor or pharmacist.
Note: You may consider speaking with your doctor about adding a dietary supplement to help enhance your overall health and well being. There are also supplements that can help you to more efficiently absorb the nutrients that you take in from food.
Stay Active ~ Walk to Fitness
If you can’t afford a gym membership or expensive exercise equipment, walking is one of the most effective ways to keep fit and it is easier on your joints than most forms of exercise. A regular period of walking at least 30-60 minutes at least four or five times a week is a good way to reap the benefits of exercise. Remember these tips before you begin your walking sessions:
~ Do a five minute warm-up of regular walking
~ Continue with a period of faster walking that will raise your heart rate
~ Take a five minute cool-down period of regular walking
~ Stretch after walking
If you haven’t exercised in a while, start slowly and work your way up to 30-60 minutes. Always remember to speak with your doctor before beginning any exercise program.
Eating well, staying healthy and keeping fit really is possible, even on a budget.
To Your Continued Health and Success!
Miss Julia
Tuesday, January 5, 2010
QUIT SMOKING ~ It’s Worth It!
Quit Smoking ~ It's Worth It!
Whether this is your first time or your tenth time trying to quit, it really is worth it. Research shows that smoking causes disease in nearly every organ of the body. Smoking is linked to diseases such as leukemia, cataracts, pneumonia, and cncers of the cervix, lung, kidney,, pancreas, and stomach. Lung cancer alone claims the lives of more women than any other cancer. So as you can see, it is well worth your while to quit once and for all.
Why is it so Difficult to Quit?
If you have tried to quit smoking before or you know someone who has, have you ever wondered why it is so hard? This is because smoking is not only a habit, it is an addiction.. Those who have tried to quit before become very irritable when they do not have a cigarette to puff on. This irritability is a result of nicotine withdrawal. The nicotine makes your body to crave for more of it and this makes you keep smoking.
Environmental Triggers
If smoking has become a routine for you, you probably find that there are certain things that you associate with having a cigarette. These may be things like when you have a cup of coffee or a drink of wine or beer, or after lunch or dinner. You may also feel the need to have a cigarette first thing in the morning. You may also be triggered to smoke when you are around with others who are smoking. Smoking routines create instructions to the brain telling you that you are suppose to smoke at specific times. So, if you tell yourself it is time to quit smoking expect to meet a lot of resistance from your body.
The Benefits of Quitting
20 minutes after quitting your blood pressure drops and the temperature in you hands and feet rises. 8 hours after quitting the carbon monoxide in your blood drops to normal. 24 hours after quitting your chance of having a heart attack goes down. 2 days after quitting you can taste and smell things better. 2weeks to 3 months after quitting you have better circulation and your lungs are working better. 1 to 9 months after quitting, coughing, sinus congestion, fatigue and shortness of breath decrease; your lungs start to function better, lowering your risk of lung infections. 1 year after quitting your risk for heart disease is half that of a smoker’s. 5 years after quitting your risks of having a stroke is the same as someone who doesn’t smoke. 10 years after quitting your risk of dying from lung cancer is half that of a smokers, 15 years after quitting your risk of heart disease is now the same as someone who doesn’t smoke. All-in-all you will have the chance to live a longer, healthier life.
Making the Commitment/Creating a Plan
You must make a commitment to yourself. List reasons why you want to quit. If you are health conscious do this for yourself , your family, your children. You will definitely need the support of your family and friends. Here are some tips to help you with your plan:
• Plan and write down a start date
• Remove cigarettes and ashtrays from your surrounding
• Do not permit anyone to smoke in your house
• Choose people around you that will encourage you and who are not smokers themselves
• Learn ways to distract yourself ~ avoid the ‘smoking triggers’
• Understand that you may be faced with setbacks so expect them and be prepared.
• Consider the use of a stop smoking aid. There are several on the market such as inhalers, patches , gums and nasal sprays.
Quitting will most likely take a lot of hard work and effort on your part. Your decision to quit now is one of the most important decisions that you will make this year. For more information visit: Assitance in Quitting.
To Your Continued Health and Success!
Miss Julia
Whether this is your first time or your tenth time trying to quit, it really is worth it. Research shows that smoking causes disease in nearly every organ of the body. Smoking is linked to diseases such as leukemia, cataracts, pneumonia, and cncers of the cervix, lung, kidney,, pancreas, and stomach. Lung cancer alone claims the lives of more women than any other cancer. So as you can see, it is well worth your while to quit once and for all.
Why is it so Difficult to Quit?
If you have tried to quit smoking before or you know someone who has, have you ever wondered why it is so hard? This is because smoking is not only a habit, it is an addiction.. Those who have tried to quit before become very irritable when they do not have a cigarette to puff on. This irritability is a result of nicotine withdrawal. The nicotine makes your body to crave for more of it and this makes you keep smoking.
Environmental Triggers
If smoking has become a routine for you, you probably find that there are certain things that you associate with having a cigarette. These may be things like when you have a cup of coffee or a drink of wine or beer, or after lunch or dinner. You may also feel the need to have a cigarette first thing in the morning. You may also be triggered to smoke when you are around with others who are smoking. Smoking routines create instructions to the brain telling you that you are suppose to smoke at specific times. So, if you tell yourself it is time to quit smoking expect to meet a lot of resistance from your body.
The Benefits of Quitting
20 minutes after quitting your blood pressure drops and the temperature in you hands and feet rises. 8 hours after quitting the carbon monoxide in your blood drops to normal. 24 hours after quitting your chance of having a heart attack goes down. 2 days after quitting you can taste and smell things better. 2weeks to 3 months after quitting you have better circulation and your lungs are working better. 1 to 9 months after quitting, coughing, sinus congestion, fatigue and shortness of breath decrease; your lungs start to function better, lowering your risk of lung infections. 1 year after quitting your risk for heart disease is half that of a smoker’s. 5 years after quitting your risks of having a stroke is the same as someone who doesn’t smoke. 10 years after quitting your risk of dying from lung cancer is half that of a smokers, 15 years after quitting your risk of heart disease is now the same as someone who doesn’t smoke. All-in-all you will have the chance to live a longer, healthier life.
Making the Commitment/Creating a Plan
You must make a commitment to yourself. List reasons why you want to quit. If you are health conscious do this for yourself , your family, your children. You will definitely need the support of your family and friends. Here are some tips to help you with your plan:
• Plan and write down a start date
• Remove cigarettes and ashtrays from your surrounding
• Do not permit anyone to smoke in your house
• Choose people around you that will encourage you and who are not smokers themselves
• Learn ways to distract yourself ~ avoid the ‘smoking triggers’
• Understand that you may be faced with setbacks so expect them and be prepared.
• Consider the use of a stop smoking aid. There are several on the market such as inhalers, patches , gums and nasal sprays.
Quitting will most likely take a lot of hard work and effort on your part. Your decision to quit now is one of the most important decisions that you will make this year. For more information visit: Assitance in Quitting.
To Your Continued Health and Success!
Miss Julia
Monday, January 4, 2010
How to Set Goals for the Coming Year ~ Get SMART!
As the New Year is upon us, most of us tend to experience that sudden burst of motivation as resolutions force us to examine our lives. Many of these resolutions include everything from losing weight to working out more to stop smoking to spending more time with the family and the list goes on. Sadly though, many of our New Year's resolutions are short-lived and we find ourselves right back at the same book, the same chapter and on the same page of our lives from the year before. If you are like most people, your intentions are good and you really, really want to do it this time. To increase your chances for success consider these recommendations for goal-setting......
1. Choose the Right Resolution for the Right Reason ~ You really need to give some thought to what you want and why you want it - what is this particular resolution about anyway? Is this something that you want to do for you 'or' are you doing because.... - Well, whatever the reason you must be specific. You must define your goal - say it or write it down. For example: instead of saying "I will exercise more" ~ you would be more specific by saying " I will walk 30 minutes 3 times a week" (OK, I will walk for 30 minutes on Sunday, Wednesday and Friday).
2. Create a Plan ~ Now that you have set your goal you must create a plan for how you intend to accomplish that goal. You have to identify the exact steps that you plan to put into motion to get to where you want to be. With any reasonable plan, you will most likely make significant progress as you move closer to your goal.
3. Stay on Track ~ Reaching your goal may not be easy; it probably will not happen overnight; it most likely will require some discipline on your part. Do what you need to do to stay on track. Create a "To Do List" or some kind of daily action plan. If you need outside help ~ get it! Consider working with someone that can motivate you like a really good friend or a personal trainer.
Whatever your goals for the coming year or for goals at any point in time in your life you must ~Know What You Want and you have to know How to Get There ~ and you must be Smart about it...
GET SMART !
S ~ Be Specific. Be exact and specific about what you want to accomplish. Rather than saying "I'm going back to school this year," say "I am going to today to sign up for XYZ college." Or instead of saying "I want to eat healthier," say "I will begin go eat four fruits and vegetables every day."
M ~ is for Measurable. It is much easier to know if you are successful, if your goals include specific guidelines, such as "for an hour each day" or three times per week."
A ~ be Action -Oriented. Your goals should include actions you can take and behavior changes that you can make.
R ~ is for Reasonable. Just take small steps at first. One little baby step at a time and then build on your successes.
T ~ is for Time. Whatever your goal may be it should be set in a framework of how much can I do this, how often do I need to do this, how long will it take for me to do this. All in the essence of time.
Putting all of these things together with a little 'get-up-and-go' on your part you will surely be able to accomplish the goal that you have set for yourself. How about this: Instead of saying "well I am gonna try and walk a little bit more this year" ~ Say -- "I am going to start walking three times a week on Sunday, Wednesday and Friday beginning January 3rd.
To Your Continued Health and Success !
Miss Julia
1. Choose the Right Resolution for the Right Reason ~ You really need to give some thought to what you want and why you want it - what is this particular resolution about anyway? Is this something that you want to do for you 'or' are you doing because.... - Well, whatever the reason you must be specific. You must define your goal - say it or write it down. For example: instead of saying "I will exercise more" ~ you would be more specific by saying " I will walk 30 minutes 3 times a week" (OK, I will walk for 30 minutes on Sunday, Wednesday and Friday).
2. Create a Plan ~ Now that you have set your goal you must create a plan for how you intend to accomplish that goal. You have to identify the exact steps that you plan to put into motion to get to where you want to be. With any reasonable plan, you will most likely make significant progress as you move closer to your goal.
3. Stay on Track ~ Reaching your goal may not be easy; it probably will not happen overnight; it most likely will require some discipline on your part. Do what you need to do to stay on track. Create a "To Do List" or some kind of daily action plan. If you need outside help ~ get it! Consider working with someone that can motivate you like a really good friend or a personal trainer.
Whatever your goals for the coming year or for goals at any point in time in your life you must ~Know What You Want and you have to know How to Get There ~ and you must be Smart about it...
GET SMART !
S ~ Be Specific. Be exact and specific about what you want to accomplish. Rather than saying "I'm going back to school this year," say "I am going to today to sign up for XYZ college." Or instead of saying "I want to eat healthier," say "I will begin go eat four fruits and vegetables every day."
M ~ is for Measurable. It is much easier to know if you are successful, if your goals include specific guidelines, such as "for an hour each day" or three times per week."
A ~ be Action -Oriented. Your goals should include actions you can take and behavior changes that you can make.
R ~ is for Reasonable. Just take small steps at first. One little baby step at a time and then build on your successes.
T ~ is for Time. Whatever your goal may be it should be set in a framework of how much can I do this, how often do I need to do this, how long will it take for me to do this. All in the essence of time.
Putting all of these things together with a little 'get-up-and-go' on your part you will surely be able to accomplish the goal that you have set for yourself. How about this: Instead of saying "well I am gonna try and walk a little bit more this year" ~ Say -- "I am going to start walking three times a week on Sunday, Wednesday and Friday beginning January 3rd.
To Your Continued Health and Success !
Miss Julia
Saturday, January 2, 2010
So You've Decided to Lose Weight ~ Now What?
Why do you want to lose weight in the first place? Is it to look good or fit in that new dress or pair of jeans or to turn heads at the next class reunion? Why do you really want to lose weight? Have you considered that being overweight is also a hazard to your health? Most people really do not understand the risks of being overweight. While looking good or fitting into that new pair of jeans is certainly a benefit this should not be your sole reason for losing weight. Overweight and obesity kills thousands of people every year.
Overweight and obesity are problems that continue to get worse in the United States. This is a result of bigger portion sizes, little time to exercise or cook healthy meals, and relying on cars and public transportation to get around.
The Risks of Being Overweight
Being overweight can lead to such diseases as cancer, heart disease, stroke and diabetes to name a few. So please understand that overeating, an unhealthy diet and physical inactivity can increase your chances of getting these and other diseases.
Do 'Not' Go on A 'Diet'
The first thing most people think of when losing weight is 'going on a diet'. No, No , No. 'Diets' are temporary fixes. You should think of losing weight as a 'permanent lifestyle change'. You will probably need to learn new and wiser eating skills and re-arrange your mind set. Consider the last time you went on a 'diet'- you were probably miserable, right? This is because most so-called 'diets' are restrictive, forcing you to eat only certain food (i.e no carbs, juice only, special soups, veggies only, etc...) and the list goes on. If you are like me you have probably tried some of these before. I will say that diets are diets and many people have found success with a number of them. However, the real 'key' to losing weight over the long term and keeping it off is to make gradual lifestyle changes that you can stick to. Try some of these ~ use fat free milk instead of whole milk, drink water instead of high calorie soda, start eating smaller portion sizes, eat leaner cuts of meat such as chicken and turkey, snack on peanut butter, light popcorn, low fat cheese and fruit instead of chips and junk food. These lifestyle changes then become a part of your 'normal'.
Losing Weight and Becoming Healthier
With so much conflicting information in the media most people are not provided with the truthful facts about losing weight and becoming healthier. With all of the fad diets, and quick weight loss gimmicks it is understandable that so many people really don't know the truth about losing fat and keeping it off long term.
Simple Fact: You are either gaining fat, or losing fat; there is no in-between. Well, duuh you say. OK, consider this. How many times have you justified binging because you came to a road-block? or how many times have you said "well since I messed up today already at lunch, I'll just eat what I want for dinner"~ or "I'll start eating healthy again on Monday". You know the deal. So what did binging do for you? You gained more fat and took a step backward from where you were - get the picture? The trick is not letting the road block completely derail your entire lifestyle change.
Have you thought about (up until now) how much you consume each day? Many overweight people eat thousands of extra calories and fat without even realizing it. It is hard to know if you are gaining weight or losing weight each day unless you are actually keeping an eye on what you are consuming. You can do this by keeping a journal; a journal can help you keep up with your daily food intake and other things pertinent to your weight loss program.
Natural Dietary Supplements
There are a variety of supplements on the market to help you lose weight, maintain weight, boost your immune system ~ the list goes on. Some of these can be very effective in your weight loss program. Please research any supplement that you decide to use and make sure that it fits into your personal weight loss plan. Also remember to consult with your physician before taking any supplements or beginning any weight loss program.
Finding and Implementing Your Weight Loss Program
There are many weight loss plans and programs on the market today. Do your research and find the one that is best for you. Many programs today are more flexible than they once were. You will want a program that gives you some control rather than a one-size-fits-all program that imposes rigid demands.
Keep in mind also that your weight loss program should also include some type of physical exercise. You might consider this as the 'fun' part of your program. Consider joining a gym or working out with friends. Incorporate everyday activities such as taking the stairs instead of the elevator, parking further down the parking lot or taking a walk at lunch.
Once you have made up your mind to lose weight, the first thing that you must understand is that this will be a long term commitment. How long, depends on the amount of weight you want to lose and your own personal goals. If you have tried to lose weight in the past or if you know someone who has - we all know that it can be quite a challenge. In fact, for some people it will just be down right tough. Remember, it takes time, practice and support to change lifetime habits. And remember it is a process, it will not happen overnight but it can happen and you will succeed and reach the goal that you have set. However, at the end of the day it is You and You alone who has the power to lose those unwanted pounds.
Learn how to find and implement your own weight loss program~ Miss Julia's Weight Loss Guide (Eat to Live~ Don't Live to Eat)
To Your Continued Health and Success !
Miss Julia
Overweight and obesity are problems that continue to get worse in the United States. This is a result of bigger portion sizes, little time to exercise or cook healthy meals, and relying on cars and public transportation to get around.
The Risks of Being Overweight
Being overweight can lead to such diseases as cancer, heart disease, stroke and diabetes to name a few. So please understand that overeating, an unhealthy diet and physical inactivity can increase your chances of getting these and other diseases.
Do 'Not' Go on A 'Diet'
The first thing most people think of when losing weight is 'going on a diet'. No, No , No. 'Diets' are temporary fixes. You should think of losing weight as a 'permanent lifestyle change'. You will probably need to learn new and wiser eating skills and re-arrange your mind set. Consider the last time you went on a 'diet'- you were probably miserable, right? This is because most so-called 'diets' are restrictive, forcing you to eat only certain food (i.e no carbs, juice only, special soups, veggies only, etc...) and the list goes on. If you are like me you have probably tried some of these before. I will say that diets are diets and many people have found success with a number of them. However, the real 'key' to losing weight over the long term and keeping it off is to make gradual lifestyle changes that you can stick to. Try some of these ~ use fat free milk instead of whole milk, drink water instead of high calorie soda, start eating smaller portion sizes, eat leaner cuts of meat such as chicken and turkey, snack on peanut butter, light popcorn, low fat cheese and fruit instead of chips and junk food. These lifestyle changes then become a part of your 'normal'.
Losing Weight and Becoming Healthier
With so much conflicting information in the media most people are not provided with the truthful facts about losing weight and becoming healthier. With all of the fad diets, and quick weight loss gimmicks it is understandable that so many people really don't know the truth about losing fat and keeping it off long term.
Simple Fact: You are either gaining fat, or losing fat; there is no in-between. Well, duuh you say. OK, consider this. How many times have you justified binging because you came to a road-block? or how many times have you said "well since I messed up today already at lunch, I'll just eat what I want for dinner"~ or "I'll start eating healthy again on Monday". You know the deal. So what did binging do for you? You gained more fat and took a step backward from where you were - get the picture? The trick is not letting the road block completely derail your entire lifestyle change.
Have you thought about (up until now) how much you consume each day? Many overweight people eat thousands of extra calories and fat without even realizing it. It is hard to know if you are gaining weight or losing weight each day unless you are actually keeping an eye on what you are consuming. You can do this by keeping a journal; a journal can help you keep up with your daily food intake and other things pertinent to your weight loss program.
Natural Dietary Supplements
There are a variety of supplements on the market to help you lose weight, maintain weight, boost your immune system ~ the list goes on. Some of these can be very effective in your weight loss program. Please research any supplement that you decide to use and make sure that it fits into your personal weight loss plan. Also remember to consult with your physician before taking any supplements or beginning any weight loss program.
Finding and Implementing Your Weight Loss Program
There are many weight loss plans and programs on the market today. Do your research and find the one that is best for you. Many programs today are more flexible than they once were. You will want a program that gives you some control rather than a one-size-fits-all program that imposes rigid demands.
Keep in mind also that your weight loss program should also include some type of physical exercise. You might consider this as the 'fun' part of your program. Consider joining a gym or working out with friends. Incorporate everyday activities such as taking the stairs instead of the elevator, parking further down the parking lot or taking a walk at lunch.
Once you have made up your mind to lose weight, the first thing that you must understand is that this will be a long term commitment. How long, depends on the amount of weight you want to lose and your own personal goals. If you have tried to lose weight in the past or if you know someone who has - we all know that it can be quite a challenge. In fact, for some people it will just be down right tough. Remember, it takes time, practice and support to change lifetime habits. And remember it is a process, it will not happen overnight but it can happen and you will succeed and reach the goal that you have set. However, at the end of the day it is You and You alone who has the power to lose those unwanted pounds.
Learn how to find and implement your own weight loss program~ Miss Julia's Weight Loss Guide (Eat to Live~ Don't Live to Eat)
To Your Continued Health and Success !
Miss Julia
Friday, December 25, 2009
How To Survive the Holidays and Other Special Occasions ~ Your Guide to Healthy Eating All Year Long~
The holiday season is a special time to gather with friends and family, but as we know the holidays can play havoc on your wallet, your nerves and your waistline. While this is a time for celebrations and watching and attending sports events it can also be quite stressful. And many times stress leads to overeating or over indulging. During stressful times the key is planning and preparation ~ this goes for the holidays and any other special occasions throughout the year.
While there are many mouthwatering meals and tempting appetizers at the center of these occasions, you don't have to avoid all of your favorite foods to eat healthy. The key is to choose a variety of healthy foods and limit your portion sizes. Here are some tips to help you stay within your guidelines:
And finally, stay active; staying active will help you burn the excess calories. Exercise is central to your overall health, especially during the holidays and other special occasions when calorie laden food is all around. Maintain an exercise plan to avoid gaining weight between Thanksgiving and Christmas and those other special times of the year.
"Eat to Live Don't Live to Eat"
Your Continued Health and Success!
Miss Juilia
JuliaGrayOnline.com
While there are many mouthwatering meals and tempting appetizers at the center of these occasions, you don't have to avoid all of your favorite foods to eat healthy. The key is to choose a variety of healthy foods and limit your portion sizes. Here are some tips to help you stay within your guidelines:
- Have a snack ~ Eating a healthy snack before the party will keep you from overeating.
- Plan Ahead ~ See what the food options are before you start eating then make a mental note of what you want to eat and how much you will eat.
- Move away from the Buffet~ After you fix your plate, move away from the table - chatting with friends can often cause unconscious 'grazing'.
- Enjoy the Flavor of the Dishes ~ Slow down - eating slowly and enjoying the flavors can reduce your chances of overeating. Remember it takes your stomach about 20 minutes to realize that it is full.
- Trim it Down ~ Eat smaller portions and trim off extra skin and fat from meats.
- Contribute Healthy Dishes ~ Bring a healthy dish to the party and you can feel good about eating your healthy contribution and sharing it with others.
- Practice Portion Control ~ You can eat a wider variety of foods including your favorites by controlling the amount you eat.
- Drink plenty of Water ~ Water is a no-calorie beverage that will keep you full.
And finally, stay active; staying active will help you burn the excess calories. Exercise is central to your overall health, especially during the holidays and other special occasions when calorie laden food is all around. Maintain an exercise plan to avoid gaining weight between Thanksgiving and Christmas and those other special times of the year.
"Eat to Live Don't Live to Eat"
Your Continued Health and Success!
Miss Juilia
JuliaGrayOnline.com
Thursday, December 24, 2009
How to Improve Your Eating Habits and Manage Your Weight ~
You can improve your eating habits tremendously by making the right choices and doing things just a bit differently. Healthy eating and an active live style can also reduce your risk of becoming overweight and obese which increases your risk for developing other chronic health conditions such as heart disease, high blood pressure, stroke and many forms of cancer.
Consider These Tips for Healthy Eating
~ If you normally use or drink whole or 2% milk try using low fat or fat free milk.
~ Instead of drinking soda drink water or other calorie-free drinks.
~ If you tend to always have a second helping, try putting the food away after you serve instead of placing serving dishes on the table.
~ Instead of white bread and pasta- eat a variety of whole-grain foods like whole-wheat bread, low-fat popcorn and brown rice.
~ Pack sandwiches, yogurt and lowfat crackers instead of buying fast food on the road.
~ Instead of snacking on chips and junk food- keep graham crackers, peanut butter, low fat cheese and and crackers along with fresh fruits and veggies on hand for those 'snack attacks'.
~ Try grilling and roasting instead of frying.
~ And remember ` Don't Skip Breakfast'.
Remember the saying "Eat to Live ~ Don't Live to Eat" ~
To Your Continued Health and Success ~
Miss Julia
JuliaGrayOnLine.com
Consider These Tips for Healthy Eating
- Consider Starting your Day with Breakfast ~ Breakfast fills up your "empty tank" ~ also known as "breaking the fast". Breakfast gets you going after a long night without food.. Eating breakfast will give you better endurance, strength, and concentration throughout the day.
- Eat a Variety of Foods. Please don't feel like you have to give up things that you really like and enjoy-such as hamburgers, french fries, hot dogs and ice cream. Understand you just have to be smart about how much you eat of these and how often you eat them. Your body needs nutrients such as fats, carbohydrates and proteins as well as vitamins and minerals. You can get these nutrients from a variety of different foods but you must balance your food choices to stay on a healthy course.
- Whole Grains, Fruits and Vegetables (Must Haves!!) ~ These foods give you energy, they also give you vitamins, minerals and fiber and quess what? ~~ They taste good too.. Try foods like brown rice, or whole-wheat bread. Strawberries, bananas, blueberries and melons are fantastic tasting fruits. These fruits and vegetables are amazing in salads or on a sandwich. And remember they come in a variety of forms ~ fresh, cooked. frozen, canned, dried. So, no excuses not to eat your veggies and fruits.
- Watch You Portion Control ~ A portion is the amount of food a person eats. Portions and servings are different. A serving is a specific amount of food, and it is probably smaller than you may think. Check out these examples:
- A serving of meat is two to three ounces this is roughly the size of the palm of your hand, a deck of cards or an audiocassette tape.
- A serving of fresh fruit is one medium piece and that would be about the size of as baseball.
- A serving of cooked pasta, rice or cereal is 1/2 cup or half a baseball or a rounded handful.
- A serving of nuts is 1/3 cup, or a level handful.
- A serving of peanut butter is two tablespoons or abut half the sixe of a golf ball
~ If you normally use or drink whole or 2% milk try using low fat or fat free milk.
~ Instead of drinking soda drink water or other calorie-free drinks.
~ If you tend to always have a second helping, try putting the food away after you serve instead of placing serving dishes on the table.
~ Instead of white bread and pasta- eat a variety of whole-grain foods like whole-wheat bread, low-fat popcorn and brown rice.
~ Pack sandwiches, yogurt and lowfat crackers instead of buying fast food on the road.
~ Instead of snacking on chips and junk food- keep graham crackers, peanut butter, low fat cheese and and crackers along with fresh fruits and veggies on hand for those 'snack attacks'.
~ Try grilling and roasting instead of frying.
~ And remember ` Don't Skip Breakfast'.
Remember the saying "Eat to Live ~ Don't Live to Eat" ~
To Your Continued Health and Success ~
Miss Julia
JuliaGrayOnLine.com
Monday, November 30, 2009
Seasonal Health Tips ~
NOVEMBER is National Alzheimer's Disease Awareness Month.
One person develops Alzheimer's disease every 70 seconds. And 50 to 70 percent of people with dementia-major loss of memory and other cognitive abilities-have Alzheimer's. Although there is no cure, there are treatments that can help with symptoms. To learn more, visit www.alz.org
DECEMBER is Safe Toys and Gifts Month.
Toy-related injuries sent more than 170,00 children younger than 15 to the hospital in 2007. So remember safety when picking holiday gifts for children. Choose durable toys that won't break into sharp pieces or choking hazards. Check the Consumer Product Safety Commission website for recalls of unsafe toys. Visit www.cpsc.gov
JANUARY is Glaucoma Awareness Month.
People ages 60 and older are at increased risk of developing glaucoma, a group of eye disease that can cause blindness when left untreated. If you are 60 or older, talk with you doctor about glaucoma screening. To find out if you have other risk factors for glaucoma visit www.nei.nih.gov/glaucoma
To Your Continued Health and Success!
Miss Julia
One person develops Alzheimer's disease every 70 seconds. And 50 to 70 percent of people with dementia-major loss of memory and other cognitive abilities-have Alzheimer's. Although there is no cure, there are treatments that can help with symptoms. To learn more, visit www.alz.org
DECEMBER is Safe Toys and Gifts Month.
Toy-related injuries sent more than 170,00 children younger than 15 to the hospital in 2007. So remember safety when picking holiday gifts for children. Choose durable toys that won't break into sharp pieces or choking hazards. Check the Consumer Product Safety Commission website for recalls of unsafe toys. Visit www.cpsc.gov
JANUARY is Glaucoma Awareness Month.
People ages 60 and older are at increased risk of developing glaucoma, a group of eye disease that can cause blindness when left untreated. If you are 60 or older, talk with you doctor about glaucoma screening. To find out if you have other risk factors for glaucoma visit www.nei.nih.gov/glaucoma
To Your Continued Health and Success!
Miss Julia
Friday, November 20, 2009
Mother Nature Can Help You Quit Smoking
Mother Nature Can Help You Quit Smoking. Today, it is well known that smoking is a habit that invites nothing but grief, not only to oneself but also to all the surrounding people. With this raising awareness, more and more people are genuinely trying to quit smoking. Some find it easy and some find it terribly difficult – depending upon the degree of addiction and their own will power. The good news is that Mother Nature can effectively support you in this daunting task. Quit Smoking – The Natural Way.
The reason for the high rate of failure of quit smoking plans is that most people hate the withdrawal symptoms that follow – such as depression, craving for nicotine, anxiety attacks, irritability, body ache, lack of sleep, interference with body functions (mostly when the person was in habit to go to the toilet or sleep only after lighting a cigarette) and so on. Some of the most popular herbal quit smoking aids are described here. Choose one or a combination of two or more and get rid of this deadly habit.
You could take the advice of homeopaths and herbal doctors (ayurvedic doctors) to help you decide which combination works best for you. You could also buy the herbal products that are already available on the market. These are used as patches on the skin and hence are very easy to use.
1. Gotu Cola – this is an herb that literally clears the head and improves the sharpness of the brain. It is particularly beneficial in the quit smoking process as it fights anxiety attacks and increases the level of concentration.
2. Avena Sativa – this is an herb that has been used to fight serious drug addictions (such as opium) with great success for centuries. This herb too, prevents anxiety attacks and reduces the craving for and dependency on many harmful substances.
3. Garcinia cambogia – one of the side effects experienced during quit smoking process is sudden weight-gain. This could be because people feel depressed and substitute the smoking habit with that of eating. Garcinia cambogia is classified as a citrus and is an excellent appetite suppressant. At the same time it raises the rate of the metabolism thereby increasing the rate of burning fat. This means a double bonus – reducing the compulsion to eat and reducing the weight.
There are many other wonder herbs that can help with your quit smoking plans. Some of these are bayberry, ginger root, eucalyptus, skullcap and safflower. Let nature help you quit smoking today.
Stop Smoking the Natural Way
The reason for the high rate of failure of quit smoking plans is that most people hate the withdrawal symptoms that follow – such as depression, craving for nicotine, anxiety attacks, irritability, body ache, lack of sleep, interference with body functions (mostly when the person was in habit to go to the toilet or sleep only after lighting a cigarette) and so on. Some of the most popular herbal quit smoking aids are described here. Choose one or a combination of two or more and get rid of this deadly habit.
You could take the advice of homeopaths and herbal doctors (ayurvedic doctors) to help you decide which combination works best for you. You could also buy the herbal products that are already available on the market. These are used as patches on the skin and hence are very easy to use.
1. Gotu Cola – this is an herb that literally clears the head and improves the sharpness of the brain. It is particularly beneficial in the quit smoking process as it fights anxiety attacks and increases the level of concentration.
2. Avena Sativa – this is an herb that has been used to fight serious drug addictions (such as opium) with great success for centuries. This herb too, prevents anxiety attacks and reduces the craving for and dependency on many harmful substances.
3. Garcinia cambogia – one of the side effects experienced during quit smoking process is sudden weight-gain. This could be because people feel depressed and substitute the smoking habit with that of eating. Garcinia cambogia is classified as a citrus and is an excellent appetite suppressant. At the same time it raises the rate of the metabolism thereby increasing the rate of burning fat. This means a double bonus – reducing the compulsion to eat and reducing the weight.
There are many other wonder herbs that can help with your quit smoking plans. Some of these are bayberry, ginger root, eucalyptus, skullcap and safflower. Let nature help you quit smoking today.
Stop Smoking the Natural Way
Tuesday, November 17, 2009
"Doctor I Have a Question" ~ How to Talk to Your Doctor ....
Waiting in your doctor's office can become a bit unsettling. Especially if you came with a specific problem or concern (as in, this is not your routine/yearly check up)
As you flip through old magazines or view the latest health news, you are probably worrying about what is wrong and what is going on with you. You are probably aggravated because it's past your appointment time and you haven't been called yet. And finally, you're called in, have your vital signs taken and placed in a room. Then, when the doctor comes in the visit seems to fly by, it seems that you have only minutes to explain your symptoms and concerns. And after you explain your symptoms, the doctor may quickly write a prescription or order a test; so you have the prescription filled and you go and get the test ~ but you still have questions and concerns that you thought about but did'nt ask.
Here are some tips for talking with your doctor:
~ Make a list of concerns and questions - take them with you to your appointment.
Review these questions while you are waiting to be seen. Use this time to review your list and organize your thoughts.
~ Describe your symptoms clearly and briefly.
Tell your doctor when the symptoms started, how they make you feel,what you may be doing when the symptoms start what makes them better etc.
~ Tell your doctor what over-the-counter medicines you are taking such as vitamins, herbal products or any other supplements.
~ Don't be embarrassed about sensitive issues. Chances are your doctor has heard it all before...
You also need to be honest with your doctor about your diet, physical activity, if you smoke, your drug or alcohol use and your sexual activity. And please mention if you are being treated by other doctors. - withholding information can be harmful.
~ When you are given medicines and other treatments make sure you understand how to take the medicine
Understand what to do if you miss a dose and if there are any foods or activities that you should avoid while on the medication. Find out how long the medication or treatment will last. Ask about the side effects; if it's covered by your insurance, are there genetic substitutes. Your pharmacist can also help answer questions regarding medications.
~ If your doctor orders tests, be sure to ask how to find out about the results as well as the dangers and/or side effects of the tests. Make sure you get all instructions as to how to prepare for the tests and any do's or dont's regarding the test(s)
If you need to, bring a family member or friend to your appointment; that person can take notes as well as provide moral support and can help you remember what was discussed.
Understand everything before you leave the doctor's office. If you do not understand something, ask to have it explained again.
Knowing how to talk to your doctor or the nurse or any other health care professional will help you get the information you need - when you need it and will help you make the most of those often 'short' doctor visits.
STAY INFORMED ~ YOU DESERVE TO KNOW.
To Your Continued Health and Success!
Miss Julia
JuliaGrayOnLine.com
As you flip through old magazines or view the latest health news, you are probably worrying about what is wrong and what is going on with you. You are probably aggravated because it's past your appointment time and you haven't been called yet. And finally, you're called in, have your vital signs taken and placed in a room. Then, when the doctor comes in the visit seems to fly by, it seems that you have only minutes to explain your symptoms and concerns. And after you explain your symptoms, the doctor may quickly write a prescription or order a test; so you have the prescription filled and you go and get the test ~ but you still have questions and concerns that you thought about but did'nt ask.
Here are some tips for talking with your doctor:
~ Make a list of concerns and questions - take them with you to your appointment.
Review these questions while you are waiting to be seen. Use this time to review your list and organize your thoughts.
~ Describe your symptoms clearly and briefly.
Tell your doctor when the symptoms started, how they make you feel,what you may be doing when the symptoms start what makes them better etc.
~ Tell your doctor what over-the-counter medicines you are taking such as vitamins, herbal products or any other supplements.
~ Don't be embarrassed about sensitive issues. Chances are your doctor has heard it all before...
You also need to be honest with your doctor about your diet, physical activity, if you smoke, your drug or alcohol use and your sexual activity. And please mention if you are being treated by other doctors. - withholding information can be harmful.
~ When you are given medicines and other treatments make sure you understand how to take the medicine
Understand what to do if you miss a dose and if there are any foods or activities that you should avoid while on the medication. Find out how long the medication or treatment will last. Ask about the side effects; if it's covered by your insurance, are there genetic substitutes. Your pharmacist can also help answer questions regarding medications.
~ If your doctor orders tests, be sure to ask how to find out about the results as well as the dangers and/or side effects of the tests. Make sure you get all instructions as to how to prepare for the tests and any do's or dont's regarding the test(s)
If you need to, bring a family member or friend to your appointment; that person can take notes as well as provide moral support and can help you remember what was discussed.
Understand everything before you leave the doctor's office. If you do not understand something, ask to have it explained again.
Knowing how to talk to your doctor or the nurse or any other health care professional will help you get the information you need - when you need it and will help you make the most of those often 'short' doctor visits.
STAY INFORMED ~ YOU DESERVE TO KNOW.
To Your Continued Health and Success!
Miss Julia
JuliaGrayOnLine.com
Wednesday, November 11, 2009
STRESSED OUT? Stress Can Affect Your Health~Learn What to Do About It...
If you are feeling stressed out lately, join the crowd. With today's hectic lifestyles it seems to become harder and harder to stay calm and relaxed. Not only do our everyday activities stress us out but many of us are dealing with other peripheral factors such as illnesses and family problems. If you happen to be a woman, well then - how many hats do you wear? Spouse, mother, friend, caregiver, co-worker, cook, housekeeper, household business manager, soccer mom, single mom; not to mention the other activities and organizations that you may be a part of ~~~ and the list goes on!
With all that we have going on in our lives, finding ways to 'de-stress' may seem impossible. However, it is very important to find ways to relax ~ your health depends on it.
Women's Reactions to Stress
While we all deal with stressful things like job issues, disagreements with spouses, traffic and other issues, there has been research to show that women handle stress in a very unique way ~ women 'tend' and 'befriend'.
~ Tend: Women protect and care for their children and other loved ones.
~ Befriend: Women seek out and receive social and emotional support (you know the girlfriend that you can call and just bear your soul to..)
We have also learned that our bodies produce certain chemicals that are believed to promote these responses. Oxytocin which has a calming effect during stress and the hormone estrogen, which boosts the effects of oxytocin. Just a Note: Men on the other hand have high levels of testosterone during stress which blocks the effects of oxytocin and causes hostility, withdrawal and anger (that explains it ladies).
How Stress Affects Your Entire Body
Understand that we all have stress at times. We may have short term stress with everyday events such as making time for errands, planning meals, dealing with homework, running late for work; this kind of stress generally makes us feel worried or anxious.
And then there are other times where we may be facing long-term stress such as chronic disease, life-threatening illness, disability and even divorce. These very stressful events may affect our health on many different levels.
Both short-term and long-term stress is very real and can also increase your risk of other health problems such as depression. Research continues to identify the serious effects of stress on our bodies. Stress tends to trigger changes in our bodies and is very likely to make us sick or make the problems we already have much worse.
Look at These Problems that may be Triggered by Stress ~~
- Depression
- Anxiety
- Weight gain or loss
- Problems sleeping
- Lack of energy
- Headaches
- Less sexual desire
- Heart problems/High Blood Pressure
- Stomach Problems
The list goes on....
Stressful Life Events
Any change in our lives can be stressful, even some of happiest events (like having a baby or getting a new job) can be stressful. According to Holmes and Rahe Scale of Life Events 1967, listed below are some of life's most stressful events. You have probably experienced one or more of them in your lifetime.
- Marriage
- Birth of a child
- Death of a spouse
- Divorce
- Spending time in jail
- Death of a close family member
- Marital separation
- Personal illness or injury
- Retirement
Stress Will Make You Sick if You Let It
As women we tend to carry more than our share of stress. Most of the time we are not even aware of our stress levels. We must learn to listen to our bodies so that we can know when stress is affecting our health. Here are some tips to help you manage and handle your stress.
RELAX (easy said, right?) It's important to unwind. Find 'your' best way to relax. You might try deep breathing, meditation, getting or getting a massage. Other ways include listening to soothing music or reading a book; just find whatever works for you.
MAKE TIME FOR YOURSELF (Some 'ME' Time)It's important to take care of yourself. Regardless of how busy you are or think you may be try to set aside at least 15-30 minutes each day (schedule it in your PDA or Daytimer); take a bubble bath, take a walk, call a friend ~ just sit with you eyes closed and meditate; talk to your Heavenly Father.
SLEEP
Sleeping is a great way to help both your body and your mind.
EAT HEALTHY
Fueling up on fruits, vegetables and whole grains is the way to go.
GET MOVING
Physical activity not only help relieve your tense muscles, but helps your mood as well.
TALK TO FRIENDS
Friends are good listeners. Having someone that will allow you to talk freely about your problems without being judgmental really does a world of good. True friends will also remind you that you are not alone.
GET PROFESSIONAL HELP IF YOU NEED IT
Believe me, it's OK. Talking to a therapist can help you work through stress and also help you find better ways to deal with problems. Many times there may be underlying issues that you are not aware of.
WRITE DOWN YOUR THOUGHTS
Have you ever sent an email to a friend about the terrible day that you had or how the kids are driving you crazy or you just can't get your spouse to understand why you need a new dining room table? Did you feel better afterward? OK then, get a pen and paper and start writing down what's going on in your life. Many people find that keeping a journal is a great way to get thinks off their chest and to help them work through everyday issues.
HELP OTHERS
Helping others can help you. Volunteer with church and community activities.
AVOID UNHEALTHY WAYS OF DEALING WITH STRESS
This includes using drugs, drinking too much, smoking or overeating.
DON'T BE AFRAID TO SAY NO
When it comes to things like work and family, decide what you can really do. Set limits for yourself and others. Don't be afraid to say 'NO' to requests for your time and energy.
Step Back, Relax, Refresh ~ Maintain a Healthy Balance~Don't Let Stress Control Your Life.
To Your Continued Health and Success!
Miss Julia
JuliaGrayOnLine.com
With all that we have going on in our lives, finding ways to 'de-stress' may seem impossible. However, it is very important to find ways to relax ~ your health depends on it.
Women's Reactions to Stress
While we all deal with stressful things like job issues, disagreements with spouses, traffic and other issues, there has been research to show that women handle stress in a very unique way ~ women 'tend' and 'befriend'.
~ Tend: Women protect and care for their children and other loved ones.
~ Befriend: Women seek out and receive social and emotional support (you know the girlfriend that you can call and just bear your soul to..)
We have also learned that our bodies produce certain chemicals that are believed to promote these responses. Oxytocin which has a calming effect during stress and the hormone estrogen, which boosts the effects of oxytocin. Just a Note: Men on the other hand have high levels of testosterone during stress which blocks the effects of oxytocin and causes hostility, withdrawal and anger (that explains it ladies).
How Stress Affects Your Entire Body
Understand that we all have stress at times. We may have short term stress with everyday events such as making time for errands, planning meals, dealing with homework, running late for work; this kind of stress generally makes us feel worried or anxious.
And then there are other times where we may be facing long-term stress such as chronic disease, life-threatening illness, disability and even divorce. These very stressful events may affect our health on many different levels.
Both short-term and long-term stress is very real and can also increase your risk of other health problems such as depression. Research continues to identify the serious effects of stress on our bodies. Stress tends to trigger changes in our bodies and is very likely to make us sick or make the problems we already have much worse.
Look at These Problems that may be Triggered by Stress ~~
- Depression
- Anxiety
- Weight gain or loss
- Problems sleeping
- Lack of energy
- Headaches
- Less sexual desire
- Heart problems/High Blood Pressure
- Stomach Problems
The list goes on....
Stressful Life Events
Any change in our lives can be stressful, even some of happiest events (like having a baby or getting a new job) can be stressful. According to Holmes and Rahe Scale of Life Events 1967, listed below are some of life's most stressful events. You have probably experienced one or more of them in your lifetime.
- Marriage
- Birth of a child
- Death of a spouse
- Divorce
- Spending time in jail
- Death of a close family member
- Marital separation
- Personal illness or injury
- Retirement
Stress Will Make You Sick if You Let It
As women we tend to carry more than our share of stress. Most of the time we are not even aware of our stress levels. We must learn to listen to our bodies so that we can know when stress is affecting our health. Here are some tips to help you manage and handle your stress.
RELAX (easy said, right?) It's important to unwind. Find 'your' best way to relax. You might try deep breathing, meditation, getting or getting a massage. Other ways include listening to soothing music or reading a book; just find whatever works for you.
MAKE TIME FOR YOURSELF (Some 'ME' Time)It's important to take care of yourself. Regardless of how busy you are or think you may be try to set aside at least 15-30 minutes each day (schedule it in your PDA or Daytimer); take a bubble bath, take a walk, call a friend ~ just sit with you eyes closed and meditate; talk to your Heavenly Father.
SLEEP
Sleeping is a great way to help both your body and your mind.
EAT HEALTHY
Fueling up on fruits, vegetables and whole grains is the way to go.
GET MOVING
Physical activity not only help relieve your tense muscles, but helps your mood as well.
TALK TO FRIENDS
Friends are good listeners. Having someone that will allow you to talk freely about your problems without being judgmental really does a world of good. True friends will also remind you that you are not alone.
GET PROFESSIONAL HELP IF YOU NEED IT
Believe me, it's OK. Talking to a therapist can help you work through stress and also help you find better ways to deal with problems. Many times there may be underlying issues that you are not aware of.
WRITE DOWN YOUR THOUGHTS
Have you ever sent an email to a friend about the terrible day that you had or how the kids are driving you crazy or you just can't get your spouse to understand why you need a new dining room table? Did you feel better afterward? OK then, get a pen and paper and start writing down what's going on in your life. Many people find that keeping a journal is a great way to get thinks off their chest and to help them work through everyday issues.
HELP OTHERS
Helping others can help you. Volunteer with church and community activities.
AVOID UNHEALTHY WAYS OF DEALING WITH STRESS
This includes using drugs, drinking too much, smoking or overeating.
DON'T BE AFRAID TO SAY NO
When it comes to things like work and family, decide what you can really do. Set limits for yourself and others. Don't be afraid to say 'NO' to requests for your time and energy.
Step Back, Relax, Refresh ~ Maintain a Healthy Balance~Don't Let Stress Control Your Life.
To Your Continued Health and Success!
Miss Julia
JuliaGrayOnLine.com
Friday, October 30, 2009
Shea Butter as a Moisturizer and Emollient
Shea butter is natural fat extracted from fruit of the shea tree. It is especially known for its cosmetic properties as a moisturizer and emollient. Shea butter is a popular ingredient in many products.
It is so safe that shea butter is edible. It can be consumed in foods and is also used in the manufacture of chocolate as a substitute for cocoa butter. The two kinds of shea butter available are unrefined certified organic and chemically refined. Unrefined shea butter is processed without chemicals. The chemically refined shea butter is bleached, heated, and solvent extracted using a petrol-chemical. Purist claim the chemically refined version lacks the healing properties found in unrefined organic shea butter.
Shea butter is also a known for its anti-inflammatory properties. It is also used for treating skin conditions such as burns, rashes, fading scars, eczema, severely dry skin, and in reducing the irritation of psoriasis. Shea butter provides some natural UV sun protection although the level of protection varies and should not be relied on.
Shea butter is available in many expensive moisturizing skin products. It is also used in high quality hair conditioners to add moisture in dry hair, and reconditioning split ends. This butter has been used for centuries by the people of Africa to moisturize and protect their skin from sun, wind, heat and salt water. Shea Butter is also used as hairdressing to moisturize a dry scalp and encourage hair growth. It is also used to hold hairstyles and lightly relax curls.
One of the richest emollients available, scarcities of the supply of shea butter results in an erratic market price Shea Butter is frequently used in massage to create a frictionless surface on the skin, allowing for therapeutic deep tissue work. It also acts as excellent base for the addition of medical and cosmetic ingredients. It is a key ingredient in the most reputable beauty products and soaps, only recently gaining recognition in the United States in products like Revitol. Shea Butter can actually help stimulate collagen production in the skin, making it very effective in helping to reduce wrinkles, burns, and scars.
The anti-inflammatory properties of Shea butter have been studied for medical use. It has been found to be useful in cases of arthritis and in cases of rheumatism. Shea butter has also been studied as a nasal decongestant by application to the inside of the nostrils. It can also be helpful in cases of eczema and dermatitis and can help reduce skin bruising and soreness.
For more information learn how this Revolutionary Product can work for you.
To Your Continued Health and Success!
Miss Julia
JuliaGrayOnLine.com
It is so safe that shea butter is edible. It can be consumed in foods and is also used in the manufacture of chocolate as a substitute for cocoa butter. The two kinds of shea butter available are unrefined certified organic and chemically refined. Unrefined shea butter is processed without chemicals. The chemically refined shea butter is bleached, heated, and solvent extracted using a petrol-chemical. Purist claim the chemically refined version lacks the healing properties found in unrefined organic shea butter.
Shea butter is also a known for its anti-inflammatory properties. It is also used for treating skin conditions such as burns, rashes, fading scars, eczema, severely dry skin, and in reducing the irritation of psoriasis. Shea butter provides some natural UV sun protection although the level of protection varies and should not be relied on.
Shea butter is available in many expensive moisturizing skin products. It is also used in high quality hair conditioners to add moisture in dry hair, and reconditioning split ends. This butter has been used for centuries by the people of Africa to moisturize and protect their skin from sun, wind, heat and salt water. Shea Butter is also used as hairdressing to moisturize a dry scalp and encourage hair growth. It is also used to hold hairstyles and lightly relax curls.
One of the richest emollients available, scarcities of the supply of shea butter results in an erratic market price Shea Butter is frequently used in massage to create a frictionless surface on the skin, allowing for therapeutic deep tissue work. It also acts as excellent base for the addition of medical and cosmetic ingredients. It is a key ingredient in the most reputable beauty products and soaps, only recently gaining recognition in the United States in products like Revitol. Shea Butter can actually help stimulate collagen production in the skin, making it very effective in helping to reduce wrinkles, burns, and scars.
The anti-inflammatory properties of Shea butter have been studied for medical use. It has been found to be useful in cases of arthritis and in cases of rheumatism. Shea butter has also been studied as a nasal decongestant by application to the inside of the nostrils. It can also be helpful in cases of eczema and dermatitis and can help reduce skin bruising and soreness.
For more information learn how this Revolutionary Product can work for you.
To Your Continued Health and Success!
Miss Julia
JuliaGrayOnLine.com
Sunday, October 18, 2009
SURVIVING MENOPAUSE (Who Turned Up the Heat?) Part 4~Healthy Living During Menopause
Improve Your Health Whether You Use Hormones or Not
There are a lot of ways to stay healthy during this time in your life. These steps are more likely to keep you healthy than just taking hormones.
Be active and get more exercise. Try to get at least 30 minutes on most days of the week. Try weight-bearing exercises, like walking, running or dancing. If you smoke, quit. Ask your doctor for help.
Eat healthy. Eat lots of whole-grain products, vegetables, and fruits. Choose foods low in fat and cholesterol. Get enough calcium to keep your bones strong. Before menopause you need about 1,000mg of calcium per day. After menopause you need 1,500mg per day. If you drink alcohol, limit it to no more than one drink per day.
Control your weight. Ask your doctor what a healthy weight is for you. Talk with you doctor and get regular checkups.
Discuss bone health. Ask if you're getting enough calcium and vitamin D. Get a Bone Density Test if you are older than 65, or if your doctor says you have a high chance of Osteoporosis. Ask about taking medicine to help preserve bone and slow down bone loss.
Have your blood pressure, cholesterol, and blood sugar checked. Have a breast exam and a breast x-ray (mammogram)
Researchers used to think that thin women have the worse menopausal symptoms. But researchers are now finding that the opposite is true ~ the heavier the woman, the worse some menopausal symptoms, such as hot flashes or night sweats, actually are.
There are a lot of ways to stay healthy during this time in your life. These steps are more likely to keep you healthy than just taking hormones.
Be active and get more exercise. Try to get at least 30 minutes on most days of the week. Try weight-bearing exercises, like walking, running or dancing. If you smoke, quit. Ask your doctor for help.
Eat healthy. Eat lots of whole-grain products, vegetables, and fruits. Choose foods low in fat and cholesterol. Get enough calcium to keep your bones strong. Before menopause you need about 1,000mg of calcium per day. After menopause you need 1,500mg per day. If you drink alcohol, limit it to no more than one drink per day.
Control your weight. Ask your doctor what a healthy weight is for you. Talk with you doctor and get regular checkups.
Discuss bone health. Ask if you're getting enough calcium and vitamin D. Get a Bone Density Test if you are older than 65, or if your doctor says you have a high chance of Osteoporosis. Ask about taking medicine to help preserve bone and slow down bone loss.
Have your blood pressure, cholesterol, and blood sugar checked. Have a breast exam and a breast x-ray (mammogram)
Researchers used to think that thin women have the worse menopausal symptoms. But researchers are now finding that the opposite is true ~ the heavier the woman, the worse some menopausal symptoms, such as hot flashes or night sweats, actually are.
Who should NOT take hormone therapy for menopause ~
Women who
- think they are pregnant
- have problems with vaginal bleeding
- have had certain kinds of cancers (such as breast and uterine cancer)
- have had a stroke or heart attack
- have had blood clots
- have liver disease
Just remember menopause is a normal change in you life. You can feel better by learning all you can about menopause and by talking with your doctor about your health and your symptoms. If you want to treat your symptoms, he or she can teach you more about your options and help you make the best treatment choices.
Part 1 - What's it all About Any?
Part 2 - Treatments for Menopause
Part 3- Practical Ways to Help Your Symptoms
Part 4 ~ Healthy Living During Menopause
To Your Continued Health and Success!
SURVIVING MENOPAUSE (Who Turned Up the Heat?) Part 3 ~ Practical Ways to Help Your Symptoms
In this article we will discuss ways other than hormone treatment that can help your menopausal symptoms.
OTHER WAYS TO HELP YOUR SYMPTOMS
OTHER WAYS TO HELP YOUR SYMPTOMS
- Hot Flashes ~ A hot environment, eating or drinking hot or spicy foods, alcohol, or caffeine, and stress can bring on hot flashes. Try to avoid these triggers. Dress in layers and keep a fan in your home or workplace. Regular exercise might also bring relief from hot flashes and other symptoms. Ask your doctor about taking an antidepressant medicine. There is proof that these medicines can be helpful for some women.
- Vaginal Dryness. Use an over-the-counter vaginal lubricant. There are also prescription estrogen replacement creams that your doctor might give you. If you have spotting or bleeding while using estrogen creams, you should see your doctor.
- Problems Sleeping~ One of the best ways to get a good night's sleep is to get at least 30 minutes of physical activity on most days of the week however, avoid a lot of exercise close to bedtime. Also avoid alcohol, caffeine, large meals, and working right before bedtime. You might want to drink something warm, such as herb tea or warm milk. Try to keep your bedroom at a comfortable temperature. Avoid napping during the day and try to go to bed and get up at the same times every day. Natural sleep aids are also available.
- Memory Problems~ Ask your doctor about mental exercises you can do to improve your memory. Try to get enough sleep and be physically active.
- Mood Swings~ Try to get enough sleep and be physically active. Ask your doctor about relaxation exercises you can do. Ask your doctor about taking an antidepressant medicine. There is proof that these can be helpful. Think about going to a support group for women who are going through the same things as you, or consider counseling to talk through your problems and fears. Share with a trusted friend.
These practical methods along with the help and advise of your health care professional should help you through this time.
Stay tuned for Part 4 ~ Healthy Living During Menopause
Part 1 -"What's it All About Anyway"
Part 2- "Treatments for Menopause"
Part 3- "Practical Ways to Help your Symptoms"
Part 4 ~ "Healthy Living During Menopause"
To your Continued Health and Success
Saturday, October 17, 2009
Menopause Symptoms and Memory Loss
While you may experience the misery of hot flashes and mood swings as you enter menopause, one thing you can't blame on the "change" is memory loss.
In the latest study that exonerates menopause as a cause of impairing the ability to recall, Taiwanese researchers compared the memory of hundreds of women before they had any menopausal symptoms to their memory as they entered menopause.
They found the women who were going through the menopausal process scored as well or nearly as well on five different cognitive function tests. Results of the study are to be presented Oct. 4 at the American Neurological Association annual meeting in Toronto.
"When women go into peri-menopause, they don't need to worry about cognitive decline," said Dr. Jong-Ling Fuh, an attending physician at Taipei Veterans General Hospital and an associate professor of Yang-Ming University School of Medicine.
The researchers said the myth of memory loss during menopause is a perception some women have because as they went through menopause, they felt their memory wasn't as sharp as it had been before. Studies suggesting that hormone replacement therapy might protect against dementia strengthened that belief. However, a large study later found that in older women, hormone replacement therapy not only didn't help protect women from dementia, but could actually increase the risk.
To try to answer the question of whether menopause did have any effect on memory, Fuh and her colleagues studied nearly 700 pre-menopausal women living on a group of rural islands between Taiwan and China. The Taiwanese government restricted access to these islands until the 1990s, so the authors report that the study's population was nearly homogeneous, which would help rule out other potentially causative factors of memory loss.
The women were between the ages of 40 and 54. None of them had had a hysterectomy, and none took hormone replacement therapy during the study.
All took five cognitive tests designed to assess their memory and cognitive skills at the start of the study, and then again 18 months later.
During the study period, 23 percent of the women began to have symptoms of menopause.
The researchers then compared the memory of the women who had entered menopause to those who had not, and found very little difference. In four of the five tests, there were no statistically significant differences in the two groups of women.
Only on one test was the difference statistically significant, and that difference, said Fuh, was very slight. This test was designed to assess verbal memory and involved showing the women 70 nonsensical figures. Some of the figures were repeated during the test, while most were not. The women were asked whether they had seen the figure earlier.
"For women, menopause does not mean you'll develop memory loss," said Dr. Raina Ernstoff, an attending neurologist at William Beaumont Hospital in Royal Oak, Mich. As you're going through peri-menopause and experiencing symptoms like hot flashes, she said, you may feel lousy and have trouble sleeping, which might temporarily affect your cognitive skills.
"I don't think declining estrogen levels are what causes memory loss," said Dr. Steven Goldstein, an obstetrician/gynecologist at New York University Medical Center in New York City. "It's not like your memory is bopping along, doing fine and then takes this big dive during menopause, like bone density can."
Both Ernstoff and Goldstein said they weren't aware of many women who believed that menopause might cause significant memory loss. They also both felt that results from this group of women who were so homogeneous might not apply to different groups of women, such as those living in more industrialized society. And they both said that other factors that weren't studied could play a role in memory loss, such as hypertension, which can contribute to vascular dementia.
Ernstoff also pointed out that the education backgrounds can play a large role in memory loss. Fuh acknowledged the researchers did attempt to control the data for educational differences.
SOURCES: Jong-Ling Fuh, M.D., attending physician, Taipei Veterans General Hospital, and associate professor, Yang-Ming University School of Medicine, Taipei, Taiwan; Steven Goldstein, M.D., obstetrician/gynecologist, New York University Medical Center, and professor, obstetrics/gynecology, New York University School of Medicine, New York City; Raina Ernstoff, M.D., attending neurologist, William Beaumont Hospital, Royal Oak, Mich., and member, Alzheimer's Board of Detroit; Oct. 4, 2004, presentation, American Neurological Association, Toronto.
To Your Continued Health and Success!
Miss Julia
For more information visit: http://yournewlifeat50.com
In the latest study that exonerates menopause as a cause of impairing the ability to recall, Taiwanese researchers compared the memory of hundreds of women before they had any menopausal symptoms to their memory as they entered menopause.
They found the women who were going through the menopausal process scored as well or nearly as well on five different cognitive function tests. Results of the study are to be presented Oct. 4 at the American Neurological Association annual meeting in Toronto.
"When women go into peri-menopause, they don't need to worry about cognitive decline," said Dr. Jong-Ling Fuh, an attending physician at Taipei Veterans General Hospital and an associate professor of Yang-Ming University School of Medicine.
The researchers said the myth of memory loss during menopause is a perception some women have because as they went through menopause, they felt their memory wasn't as sharp as it had been before. Studies suggesting that hormone replacement therapy might protect against dementia strengthened that belief. However, a large study later found that in older women, hormone replacement therapy not only didn't help protect women from dementia, but could actually increase the risk.
To try to answer the question of whether menopause did have any effect on memory, Fuh and her colleagues studied nearly 700 pre-menopausal women living on a group of rural islands between Taiwan and China. The Taiwanese government restricted access to these islands until the 1990s, so the authors report that the study's population was nearly homogeneous, which would help rule out other potentially causative factors of memory loss.
The women were between the ages of 40 and 54. None of them had had a hysterectomy, and none took hormone replacement therapy during the study.
All took five cognitive tests designed to assess their memory and cognitive skills at the start of the study, and then again 18 months later.
During the study period, 23 percent of the women began to have symptoms of menopause.
The researchers then compared the memory of the women who had entered menopause to those who had not, and found very little difference. In four of the five tests, there were no statistically significant differences in the two groups of women.
Only on one test was the difference statistically significant, and that difference, said Fuh, was very slight. This test was designed to assess verbal memory and involved showing the women 70 nonsensical figures. Some of the figures were repeated during the test, while most were not. The women were asked whether they had seen the figure earlier.
"For women, menopause does not mean you'll develop memory loss," said Dr. Raina Ernstoff, an attending neurologist at William Beaumont Hospital in Royal Oak, Mich. As you're going through peri-menopause and experiencing symptoms like hot flashes, she said, you may feel lousy and have trouble sleeping, which might temporarily affect your cognitive skills.
"I don't think declining estrogen levels are what causes memory loss," said Dr. Steven Goldstein, an obstetrician/gynecologist at New York University Medical Center in New York City. "It's not like your memory is bopping along, doing fine and then takes this big dive during menopause, like bone density can."
Both Ernstoff and Goldstein said they weren't aware of many women who believed that menopause might cause significant memory loss. They also both felt that results from this group of women who were so homogeneous might not apply to different groups of women, such as those living in more industrialized society. And they both said that other factors that weren't studied could play a role in memory loss, such as hypertension, which can contribute to vascular dementia.
Ernstoff also pointed out that the education backgrounds can play a large role in memory loss. Fuh acknowledged the researchers did attempt to control the data for educational differences.
SOURCES: Jong-Ling Fuh, M.D., attending physician, Taipei Veterans General Hospital, and associate professor, Yang-Ming University School of Medicine, Taipei, Taiwan; Steven Goldstein, M.D., obstetrician/gynecologist, New York University Medical Center, and professor, obstetrics/gynecology, New York University School of Medicine, New York City; Raina Ernstoff, M.D., attending neurologist, William Beaumont Hospital, Royal Oak, Mich., and member, Alzheimer's Board of Detroit; Oct. 4, 2004, presentation, American Neurological Association, Toronto.
To Your Continued Health and Success!
Miss Julia
For more information visit: http://yournewlifeat50.com
Monday, October 12, 2009
SURVIVING MENOPAUSE (Who Turned Up the Heat?) Part 1 ~ What's it all about Anyway?
Menopause ~ The Change of Life. Consulting with your physician, educating yourself and staying informed are the best ways to help you through this time. This 4 part series will help y0u understand what is going on, how to understand the symptoms, what treatments are available (both hormonal and natural) and finally, how to survive and get through this very significant 'period' (no pun intended) in our lives.
WHAT'S IT ALL ABOUT ANYWAY?
Changes and Symptoms
Menopause is a normal change in your life (when your period/menstrual cycle stops). This is why this stage is called "the change of life."
During menopause your body will make less of the hormones estrogen and progesterone. This generally happens between the ages of 45 and 55. You may know that you have reached menopause when you have not had a menstrual cycle for 12 consecutive months (providing there are no other reasons for this change).
As you near menopause your body may start to exhibit symptoms from hormonal changes. The majority of these symptoms are normal. Unless you have other underlying health issues, most of these symptoms are natural and normal. However always consult with your physician if things don't feel 'quite right'.
SYMPTOMS OF MENOPAUSE ~ Every women's period/menstrual cycle will stop at menopause. Some women may not have any other symptoms. However, other women may experience any, all or a combination of the following symptoms:
To Your Continued Health and Success,
Miss Julia
JuliaGrayOnLine.com
WHAT'S IT ALL ABOUT ANYWAY?
Changes and Symptoms
Menopause is a normal change in your life (when your period/menstrual cycle stops). This is why this stage is called "the change of life."
During menopause your body will make less of the hormones estrogen and progesterone. This generally happens between the ages of 45 and 55. You may know that you have reached menopause when you have not had a menstrual cycle for 12 consecutive months (providing there are no other reasons for this change).
As you near menopause your body may start to exhibit symptoms from hormonal changes. The majority of these symptoms are normal. Unless you have other underlying health issues, most of these symptoms are natural and normal. However always consult with your physician if things don't feel 'quite right'.
SYMPTOMS OF MENOPAUSE ~ Every women's period/menstrual cycle will stop at menopause. Some women may not have any other symptoms. However, other women may experience any, all or a combination of the following symptoms:
- Changes in your period/menstrual cycle ~ the time between periods and the flow from month to month may be different.
- Spotting or Abnormal Bleeding ~ while this is a common occurrence during menopause, if you have not had a period in 12 months and you experience "spotting" you should report this to your doctor to rule out other significant conditions such as cancer.
- Hot Flashes ~ This is the sensation of getting warm in the face, neck and/or chest.
- Night Sweats and sleeping problems may lead to feeling tired, stressed or tense.
- Vaginal Changes ~ The vagina may become dry and thin, this may cause sex and vaginal exams to be more painful. You also may develop more vaginal infections.
- Thinning of your bones (also known as Osteoporosis) may lead to loss of height and bone fractures.
- Mood Changes ~ mood swings may include depression and irritability.
- Urinary Problems ~ such as leaking, burning or pain when urinating, or leaking when sneezing, coughing, or laughing.
- Problems with concentration or memory.
- Less interest in sex and changes in sexual response.
- Weight gain or increase in body fat around your waist.
- Hair thinning or loss.
To Your Continued Health and Success,
Miss Julia
JuliaGrayOnLine.com
Saturday, February 28, 2009
Why Women Hesitate To Call 911 During a Heart Attack
Women too often hesitate to call 911 during a heart attack. This could be for any number of reasons, such as not believing they are really having a heart attack or just not wanting to raise a false alarm. Women must remember to never take a wait and see approach to a heart attack. The longer you wait the more damage a heart attack can cause. Take your symptoms seriously, because they are.
A recent CNN report states that women make other, often critical, mistakes that delay their treatment in these situations. Some women will downplay these symptoms, while others will self-diagnose themselves as having heartburn or other minor health issues.
These delays and mis-judgements can cost you your life. Don’t wait around for symptoms to worsen. Just call 911.
When emergency personnel arrive, clearly and completely describe your symptoms. For example, if your chest pain feels like someone just parked a car on your chest—tell them that exactly. If you have a unusual nausea or shortness of breath, tell them how unusual it is. If you have a family history of heart disease or if you have a history of heart attacks in your family, tell your paramedics about this as well.
All of this information is vital. By giving the paramedics a complete history of your symptoms, they can prepare emergency physicians and other medical personnel to provide you with the best treatment possible. This can save your heart and your life.
To Your Continued Health and Success!
Julia Gray, Licensed Practical Nurse
JuliaGrayonLine.com
Thursday, January 8, 2009
Can Fast Food and Meat & Potatoes Really Equal Weight Loss?
Fast Food
Drive-thru food is great because it's quick and it tastes good. But there are ways to get the
"fast" without the fat. Many burger places offer grilled chicken sandwiches and salad bars. If
fried chicken is your weakness, picking off the breading strips calories while retaining the
flavor, says Susan McQuillan, RD, a registered dietitian in New York City.
Overall, sub shops are a pretty safe bet--if you go easy on the mayo. And your grocery store is
a great place to pick up healthy convenience foods such as reduced-fat hot dogs, low-fat frozen
dinners, or stir-fry ensembles for quick meals at home.
But when you just can't shake the craving, it's perfectly fine to hit your local hot dog stand
or burger joint--just mini-size your meal. Menu To make losing weight easy, it has to fit into your busy lifestyle. Here are some options you can grab on the go.
Breakfast 8 oz fat-free plain yogurt 1/3 cup strawberries 1 slice whole wheat toast with 1 Tbsp
fruit spread. Wash and slice fruit the night before, or thaw the frozen kind in your refrigerator overnight.
Lunch 1 fast-food hamburger 1 small order fast-food french fries 1 12-oz cola. For a more filling meal, load up on low-calorie extras such as tomatoes, lettuce, onion, and pickles.
Dinner 3 fish sticks, frozen 1/2 cup spaghetti with marinara sauce tossed with 1/2 cup cooked
spinach and 2 Tbsp grated Parmesan cheese 1 whole wheat roll. Jarred tomato sauces with vegetables are still pretty light on fiber. For more bulk, microwave frozen veggies, and add them to the sauce.
Snack 1 banana 4 oz orange juice
Total: 1,739 calories; 56 g fat
Meat & Potato Lovers
The key to losing weight while still eating the comfort foods you grew up with is learning how
to prepare them with fewer calories. Start with smart choices: Lean cuts of red meat such as top
round, sirloin, and London broil average 240 calories per 3-oz serving compared with their fattier cousins: prime rib, T-bone, and filet mignon, which weigh in at 340 calories for the same-size portion. Then grill or saute them in olive oil spray instead of butter to cut calories even further.
For variety, try pork tenderloin or tuna steak as hearty red-meat substitutes. And explore other
side dishes such as sweet potatoes and whole grain rice or pasta. They have the same starchy
feel as potatoes but boost your fiber intake to fill you up faster.
Menu The protein from meat and the carbohydrates from potatoes are a great way to control your hunger. And with a little planning, they can help control your waistline too.
Breakfast 1 cup bran flakes 1/2 cup 1 percent milk 1/2 cup blueberries
A high-fiber breakfast will help move some of the fat and calories from last night's dinner out
of your body.
Lunch Ham sandwich: 2 slices whole wheat bread 1 oz reduced-fat Swiss cheese 2 oz turkey ham 1 roasted red bell pepper Romaine lettuce 1/2 cup macaroni salad 1 medium banana.
For fewer calories, ask if your deli prepares low-fat or fat-free side dishes.
Dinner 1 cup tomato soup made with 1 percent milk 1 serving Sauteed Steak and Mushrooms 1
serving Guilt-Free Scalloped Potatoes 1 cup steamed broccoli. If you stick to the 3-oz serving size, you can eat meat most days of the week.
Snack 1 apple 12 potato chips. Having a piece of fruit along with the chips can stop you from eating the whole bag.
Total: 1,530 calories; 51 g fat
Happy Eating !
Julia Gray
Proud Member My VM Team
Google Me ~ Julia Gray Online
Drive-thru food is great because it's quick and it tastes good. But there are ways to get the
"fast" without the fat. Many burger places offer grilled chicken sandwiches and salad bars. If
fried chicken is your weakness, picking off the breading strips calories while retaining the
flavor, says Susan McQuillan, RD, a registered dietitian in New York City.
Overall, sub shops are a pretty safe bet--if you go easy on the mayo. And your grocery store is
a great place to pick up healthy convenience foods such as reduced-fat hot dogs, low-fat frozen
dinners, or stir-fry ensembles for quick meals at home.
But when you just can't shake the craving, it's perfectly fine to hit your local hot dog stand
or burger joint--just mini-size your meal. Menu To make losing weight easy, it has to fit into your busy lifestyle. Here are some options you can grab on the go.
Breakfast 8 oz fat-free plain yogurt 1/3 cup strawberries 1 slice whole wheat toast with 1 Tbsp
fruit spread. Wash and slice fruit the night before, or thaw the frozen kind in your refrigerator overnight.
Lunch 1 fast-food hamburger 1 small order fast-food french fries 1 12-oz cola. For a more filling meal, load up on low-calorie extras such as tomatoes, lettuce, onion, and pickles.
Dinner 3 fish sticks, frozen 1/2 cup spaghetti with marinara sauce tossed with 1/2 cup cooked
spinach and 2 Tbsp grated Parmesan cheese 1 whole wheat roll. Jarred tomato sauces with vegetables are still pretty light on fiber. For more bulk, microwave frozen veggies, and add them to the sauce.
Snack 1 banana 4 oz orange juice
Total: 1,739 calories; 56 g fat
Meat & Potato Lovers
The key to losing weight while still eating the comfort foods you grew up with is learning how
to prepare them with fewer calories. Start with smart choices: Lean cuts of red meat such as top
round, sirloin, and London broil average 240 calories per 3-oz serving compared with their fattier cousins: prime rib, T-bone, and filet mignon, which weigh in at 340 calories for the same-size portion. Then grill or saute them in olive oil spray instead of butter to cut calories even further.
For variety, try pork tenderloin or tuna steak as hearty red-meat substitutes. And explore other
side dishes such as sweet potatoes and whole grain rice or pasta. They have the same starchy
feel as potatoes but boost your fiber intake to fill you up faster.
Menu The protein from meat and the carbohydrates from potatoes are a great way to control your hunger. And with a little planning, they can help control your waistline too.
Breakfast 1 cup bran flakes 1/2 cup 1 percent milk 1/2 cup blueberries
A high-fiber breakfast will help move some of the fat and calories from last night's dinner out
of your body.
Lunch Ham sandwich: 2 slices whole wheat bread 1 oz reduced-fat Swiss cheese 2 oz turkey ham 1 roasted red bell pepper Romaine lettuce 1/2 cup macaroni salad 1 medium banana.
For fewer calories, ask if your deli prepares low-fat or fat-free side dishes.
Dinner 1 cup tomato soup made with 1 percent milk 1 serving Sauteed Steak and Mushrooms 1
serving Guilt-Free Scalloped Potatoes 1 cup steamed broccoli. If you stick to the 3-oz serving size, you can eat meat most days of the week.
Snack 1 apple 12 potato chips. Having a piece of fruit along with the chips can stop you from eating the whole bag.
Total: 1,530 calories; 51 g fat
Happy Eating !
Julia Gray
Proud Member My VM Team
Google Me ~ Julia Gray Online
Saturday, July 5, 2008
HEALTHY MOUTH ~~ HEALTHY BODY
Dental Health is Important to Your Overall Health
Recent studies show that there may be a link between bad oral health and other problems such as heart disease and diabetes. You can prevent these problems by making sure that your teeth and gums are at their healthiest.
Oral Health To Do's
Your teeth and gums depend on the nutrients that come from healthy foods such as fresh fruits and vegetables. Practicing good oral health includes eating a well balanced diet and getting regular dental check-ups every 3-6 months depending on the status of your oral health.
Also, quitting smoking is not just good for your lungs, it's good for your mouth as well. Tobacco is a major cause of gum disease, which can lead to tooth loss and oral cancer.
Close to Home and Personal
After visiting my dentist the other day - I learned that I have Periodontal Disease - Oh Wow!- Now, I am a nurse but I am not up to snuff in dental matters!!....After a very interesting conversation with my hygienist and dentist I felt compelled to alert others of the importance of paying attention to your oral health and of the risk, prevention and treatment of Periodontal Disease.
Periodontal Disease -- Are You at Risk~~~
Keep your mouth healthy with regular checkups and pro-active dental care (on your part).
To Your Health and Success!!
Keep Smiling :)
Miss Julia, Licensed Practical Nurse
Proud Member MyVMTeam ~~~MyVMTeamMajic
Information from Healthy Tips Calendar 2008 ; Internet Article Revolution Health (Periodontal Disease)
Recent studies show that there may be a link between bad oral health and other problems such as heart disease and diabetes. You can prevent these problems by making sure that your teeth and gums are at their healthiest.
Oral Health To Do's
- Brush at least once a day (more if needed) for a minimum of 30 seconds to 1 minute using a soft bristle toothbrush. Make sure the brush is a size and shape that will easily allow you to reach your back teeth.
- Floss when you brush. When you don't floss you are missing one third of your tooth surface.
Your teeth and gums depend on the nutrients that come from healthy foods such as fresh fruits and vegetables. Practicing good oral health includes eating a well balanced diet and getting regular dental check-ups every 3-6 months depending on the status of your oral health.
Also, quitting smoking is not just good for your lungs, it's good for your mouth as well. Tobacco is a major cause of gum disease, which can lead to tooth loss and oral cancer.
Close to Home and Personal
After visiting my dentist the other day - I learned that I have Periodontal Disease - Oh Wow!- Now, I am a nurse but I am not up to snuff in dental matters!!....After a very interesting conversation with my hygienist and dentist I felt compelled to alert others of the importance of paying attention to your oral health and of the risk, prevention and treatment of Periodontal Disease.
Periodontal Disease -- Are You at Risk~~~
Periodontal disease: Symptoms
Symptoms of early-stage periodontal disease (gingivitis) don't include pain and perhaps only involve some slight bleeding after brushing. In later stages (when other tissues supporting the teeth — and the gums — are affected), there may be pus between the teeth and receding of the gums.
Find out more about periodontal disease symptoms
Periodontal disease: Treatment
Removing tartar and plaque from tooth surfaces is the primary treatment for periodontal disease. For more serious cases, there are surgical options or bone grafting.
Get the facts on treating periodontal disease
Keep your mouth healthy with regular checkups and pro-active dental care (on your part).
To Your Health and Success!!
Keep Smiling :)
Miss Julia, Licensed Practical Nurse
Proud Member MyVMTeam ~~~MyVMTeamMajic
Information from Healthy Tips Calendar 2008 ; Internet Article Revolution Health (Periodontal Disease)
Tuesday, June 24, 2008
REDUCE YOUR RISK OF HEART ATTACK AND STROKE
UNDERSTANDING THE THE RISK
Heart Disease is the No. 1 cause of death for men and women in the U.S. And, Stroke is the No 3 cause. This means it's important for you to do everything you can to reduce your risk and prevent a heart attack or stroke.
Learn about the things that increase your risk and take steps to make changes. Even if you've already had a heart attack or stroke, it's not too late to improve your health and prevent future damage to your heart or brain.
KNOW YOUR RISK
Your risk of a heart attack or stroke increases if you:
Personal and Close to Home ~~~
This past weekend Saturday and Sunday consecutively two of my dear friend's husbands had 'heart attacks'. It was very scary there for a while for all of us. These men are 55 and 58 (not very old in the scheme of things) One was dealing with extremely high blood pressure; the other, this was his 3rd heart attack and he had also undergone open heart surgery about 3 years ago. Both were diagnosed with a blocked coronary artery (arteries that service the heart).
What Happens
WARNING SIGNS
Symptoms of a heart attack or stroke are not the same for everyone. Also signs of a second heart attack or stroke may be different from those a person experienced the first time.
HEART ATTACK SYMPTOMS
STROKE SYMPTOMS
In addition to the symptoms listed above, Women may also experience such things as:
- unusual fatigue
- sleep disturbance and anxiety 'weeks' before a heart attack
Minutes Matter - Every Second Counts...
If you or a loved one or someone you know are experiencing the symptoms of a heart attack or stroke, have someone drive you or them to the nearest emergency room or in most cases CALL 911. Many people waste valuable time thinking the symptoms aren't serious, but it's important to take action as soon as your symptoms appear. About 50 percent of people who die from a heart attack die within one hour of the onset of symptoms. And, it's no different for stroke patients --every minute that passes increases your risk of serous brain damage or disability.
REDUCE YOUR RISK
10 Lifestyle Changes that You Can Make to Reduce Your Risk of a Heart Attack or Stroke.
1. Reduce High Blood Pressure. If you have high blood pressure, make a plan with your doctor to lower it. Work with your doctor to reduce your current blood pressure.
2. Reduce High Cholesterol. Talk to your doctor about lifestyle changes and medications that can help you get your cholesterol under control.
3. Lose Weight. If you have extra body fat --- especially around your waist--- your risk increases. Losing just 10 pounds can reduce your risk. Make sure to talk to your docor before beginning a wight loss or exercise plan.
4. Be Active. Start slowly and add minutes to your workout everyday. Try to make exercise part or your daily routine. If you have had trouble sticking to an exercise plan in the past, choose activities that you enjoy and recruit friends and family to join you. If you miss a day, don't be discouraged -- just start again the next day.
5. Control your Diabetes. Monitor your blood glucose. The American Diabetes Association recommends that your A1C (the test that measures your average glucose over two or three months) be below 7 percent.
6. Quit Smoking. If you smoke, your risk of having a heart attack doubles. But, after just 24 hours of quitting, your risk goes down. After one year, your risk is half that of a smoker, and after 15 years, your risk will be the same as that of a nonsmoker.
7. Avoid Excessive Alcohol Use. Limit your alcohol intake to one drink per day for women (two for men). One drink is equal to 12 oz of beer, 4 oz o wine, or 1.5 oz of 80-proof liquor.
8. Reduce Stress. High stress levels can contribute to heart disease. Take steps to reduce stress in your life, and consider practicing relaxation techniques, such as yoga or meditation or getting a periodic massage.
9. Eat a Healthy Diet. Talk to your doctor abut developing a plan to help you eat a diet high in fruits and vegetables, and low in sodium. Read nutritional labels on packaged food, and pay close attention to total fat, saturated fat, trans fat, cholesterol and sodium.
10. Talk Openly to Your Doctor. It's normal to experience anger, guilt or depression after having a heart attack or stroke. Your doctor can help.
For additional information and resources visits the Websites below:
- American Heart Association ~~ www.americanheart.org
- American Stroke Association ~~ www.strokeassociation.org
Information from Healthy Advise for You and Your Family - 2008 Healthy Advise Networks...
To Your Health & Success !
Miss Julia
JuliaGrayOnLine.com
Heart Disease is the No. 1 cause of death for men and women in the U.S. And, Stroke is the No 3 cause. This means it's important for you to do everything you can to reduce your risk and prevent a heart attack or stroke.
Learn about the things that increase your risk and take steps to make changes. Even if you've already had a heart attack or stroke, it's not too late to improve your health and prevent future damage to your heart or brain.
KNOW YOUR RISK
Your risk of a heart attack or stroke increases if you:
- have high blood pressure
- have high cholesterol
- have a family history of heart attack, stroke, or heart disease
- have had a heart attack or stroke
- are overweight or obese
- have diabetes
- smoke
Personal and Close to Home ~~~
This past weekend Saturday and Sunday consecutively two of my dear friend's husbands had 'heart attacks'. It was very scary there for a while for all of us. These men are 55 and 58 (not very old in the scheme of things) One was dealing with extremely high blood pressure; the other, this was his 3rd heart attack and he had also undergone open heart surgery about 3 years ago. Both were diagnosed with a blocked coronary artery (arteries that service the heart).
What Happens
- Over time, high blood pressure can damage your artery walls and cause them to harden and thicken.
- Plague, which consists of cholesterol, fat, calcium and other substances, can build up in the damaged lining of an artery. Over time, it narrows and blocks the artery. As this plaque continues to build, the artery becomes narrower, harder and less flexible. This reduces blood flow to the artery.
- Eventually, the plaque cracks. If this happens, platelets, which are particles in the blood, clump together on or near the crack and can form a clot, thus cutting off the blood flow to the heart or brain - thus leading to a heart attack or stroke.
WARNING SIGNS
Symptoms of a heart attack or stroke are not the same for everyone. Also signs of a second heart attack or stroke may be different from those a person experienced the first time.
HEART ATTACK SYMPTOMS
- pain or discomfort in one or both arms, your back, neck, jaw or stomach
- pain or discomfort in the center of your chest that lasts for more than a few minutes, or goes away and comes back
- pressure, squeezing or fullness in the chest
- shortness of breath
- nausea, vomiting, cold sweat or dizziness
STROKE SYMPTOMS
- sudden numbness or weakness in your face, arm or leg on one side of your body
- trouble walking or dizziness
- sudden confusion or trouble speaking
- loss of vision in one or both eyes
- sudden, severe headache
In addition to the symptoms listed above, Women may also experience such things as:
- unusual fatigue
- sleep disturbance and anxiety 'weeks' before a heart attack
Minutes Matter - Every Second Counts...
If you or a loved one or someone you know are experiencing the symptoms of a heart attack or stroke, have someone drive you or them to the nearest emergency room or in most cases CALL 911. Many people waste valuable time thinking the symptoms aren't serious, but it's important to take action as soon as your symptoms appear. About 50 percent of people who die from a heart attack die within one hour of the onset of symptoms. And, it's no different for stroke patients --every minute that passes increases your risk of serous brain damage or disability.
REDUCE YOUR RISK
10 Lifestyle Changes that You Can Make to Reduce Your Risk of a Heart Attack or Stroke.
1. Reduce High Blood Pressure. If you have high blood pressure, make a plan with your doctor to lower it. Work with your doctor to reduce your current blood pressure.
2. Reduce High Cholesterol. Talk to your doctor about lifestyle changes and medications that can help you get your cholesterol under control.
3. Lose Weight. If you have extra body fat --- especially around your waist--- your risk increases. Losing just 10 pounds can reduce your risk. Make sure to talk to your docor before beginning a wight loss or exercise plan.
4. Be Active. Start slowly and add minutes to your workout everyday. Try to make exercise part or your daily routine. If you have had trouble sticking to an exercise plan in the past, choose activities that you enjoy and recruit friends and family to join you. If you miss a day, don't be discouraged -- just start again the next day.
5. Control your Diabetes. Monitor your blood glucose. The American Diabetes Association recommends that your A1C (the test that measures your average glucose over two or three months) be below 7 percent.
6. Quit Smoking. If you smoke, your risk of having a heart attack doubles. But, after just 24 hours of quitting, your risk goes down. After one year, your risk is half that of a smoker, and after 15 years, your risk will be the same as that of a nonsmoker.
7. Avoid Excessive Alcohol Use. Limit your alcohol intake to one drink per day for women (two for men). One drink is equal to 12 oz of beer, 4 oz o wine, or 1.5 oz of 80-proof liquor.
8. Reduce Stress. High stress levels can contribute to heart disease. Take steps to reduce stress in your life, and consider practicing relaxation techniques, such as yoga or meditation or getting a periodic massage.
9. Eat a Healthy Diet. Talk to your doctor abut developing a plan to help you eat a diet high in fruits and vegetables, and low in sodium. Read nutritional labels on packaged food, and pay close attention to total fat, saturated fat, trans fat, cholesterol and sodium.
10. Talk Openly to Your Doctor. It's normal to experience anger, guilt or depression after having a heart attack or stroke. Your doctor can help.
For additional information and resources visits the Websites below:
- American Heart Association ~~ www.americanheart.org
- American Stroke Association ~~ www.strokeassociation.org
Information from Healthy Advise for You and Your Family - 2008 Healthy Advise Networks...
To Your Health & Success !
Miss Julia
JuliaGrayOnLine.com
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