Diabetes

According to Dr Oz in his book “You-Staying Young” he proposes “that if you go to the bathroom more than 12 times/day or more than 3 times in a 3 hour period, you should get your urine tested for sugar”.

There are 2 types of diabetes, Type 1 is usually found in children and Type 2 (adult-onset) is the more common form and affects some 23 million Americans.

In Type 1 the pancreas does not make insulin because there is some auto-immune problem with the body’s insulin producing cells.

In Type 2 your cells block the insulin and causes the sugar to circulate in the blood as opposed to fueling your cells.

Type 1 diabetics take injections of Insulin to provide the needed amount.

Type 2 diabetics may be diet controlled or take medicine as needed to control the problem.

Diabetes can have serious and life changing effects on our bodies, left untreated.

Good Nutrition for Your Heart

Eat plenty of:

Fresh fruits and vegetables

Red grapes

Cranberries

Tomatoes

Onions

All of the above are anti-oxidants which reduce inflammation by eliminating the damaging oxygen free radicals

Garlic – A clove/day or by pill 400 mg/day, can also help hypertension

Extra virgin olive oil – It has phytonutrients which increase the good HDL cholesterol in your body

Omega 3 fatty acids-

Decrease triglycerides in your blood, which cause plaque in your heart arteries

Decreases high blood pressure

Try to get 2-3 portions per week in wild salmon, mahi mahi, cat fish, flounder, tilapia

4 oz Red wine at dinner

Can increase the good cholesterol, HDL

Relaxes us

Has anti-oxidants

Did you know that when a woman reaches 40 she starts losing muscle, about ½ pound of  muscle per year. Your hormone levels are starting to go down, your waistline gets bigger and you start gaining weight in your upper body. Your excess fat starts to be stored in your abdomen. This fat that is stored in your belly is unhealthy and causes an increase in risk for heart disease, cancer, diabetes, increased LDL cholesterol (the bad cholesterol) and decreased HDL cholesterol (the “good’ protective cholesterol) So not only are you unhappy with your body changes but your body is not liking what’s happening either!

How many times have you started an exercise program or joined a gym only to lose interest or stop going? I can tell you that I personally had a membership to a total of 3 at one time and did not go to any of them! Typically people join at the beginning of a new year after the holidays when they are making all those good resolutions to be fit and trim.  But usually by March fewer people are going to their gym regularly. So what is it all about? What exactly inspires us to exercise and work on our nutrition to be fit and healthy? How can we stay on the right track to reach our fitness goals?

According to an article in Reuters in Nov. 2008;

1.Only1/3 of US adults are regularly active                      

2. If you buy exercise equipment you are 73% more likely to initiate exercise

   but not necessarily for the long haul

3. People with a higher sense of accomplishment tend to exercise more

4. People who view exercising as a lifestyle change are more apt to continue exercising

According to Real Womens’ Fitness the most superficial reasons for exercising are; 1.Usually we feel good after exercising

2. We can avoid doing work or study using a good excuse like exercising

3. Wanting to fit into a new outfit

4. Socializing with other gym members

5. An opportunity to eat junk food using the excuse that it is a reward for exercising

6. Wanting to spruce up to look good for an event

7. Being able to say you exercise and boast about how much weight you can lift or how 

    Much cardio you can do, etc

Health, guilt and appearance are the top motivators for most of us. But it seems that the best motivators are what come from within us. It also helps if we understand what the true benefits are of exercising and consider it a lifestyle change for the rest of your life.

Important points to help us with our fitness trek include;

1. Make a commitment with yourself. Try compiling a poster board with pictures of women or bodies that you would like to have. Make affirmations daily, something like “I am going to continue on this fitness journey as it will make me feel fit and have a quality lifestyle” post it on you refrigerator and say it to yourself every day.

2. Enjoy your exercising. Do something that is fun; make it something to look forward to. For many years I was a swimmer I loved it and it helped me to feel serene and tranquil. You might enjoy hiking, rock climbing, horseback riding, kite boarding, volleyball, basketball or many other sports. Mix a sport in with your more regular exercise activity. The whole idea is to get your body moving as well as mixing up the routine. Don’t bore yourself with the same thing day in and day out.

3. Set up a fitness plan with a friend. When I was swimming I had a friend who I met three times a week at the pool. Neither one of us wanted to disappoint the other. I have another friend who I walk with on the beach. If we make an arrangement we tend to stick to it. You could also set up time reserved for fitness fun with the man in your life.

4. Set goals for yourself. Start small. For years I swam and did aerobics and kick boxing but as I got older kind of let it slide. To restart back to a fitness regimen I made myself a goal of just getting through each exercise session 1 day at a time and build up my strength. Train for something like a 5k run for a charitable cause .You will have a goal and meet likeminded individuals as well as getting fit.

5. Reward yourself. My reward is when I know and feel I look better. It doesn’t hurt when my man says I am really getting firm either! Promise yourself a massage, Mani Pedi, or a new dress. But make sure you do your part in meeting the goal.

6. Start a journal. Journaling your progress is a way of looking back and seeing what progress you have made which in itself is a reward.

I had fallen out of exercising in the past few years although I had done aerobics and swimming for many years. I was very fortunate to find a local gym that is owned and operated by a masters’ trained sports medicine graduate. I go there three times a week and do training on a semi-private routine. Usually I work out with 4 other people in my session for 45 minutes. We always do different routines which include weight training and cardio. It is a great way to work out because you get to know the people you are working out as well as having some accountability set up with your co-exercisers and trainer, and get a lot of one on one training from the trainer. You never know what exercises you are going to do so it is always a surprise. When the session is over and the perspiration is rolling off my brows I am a happy woman feeling good that I am on my way to a better body, better health and better spirits.

Regular physical activity is of great benefit to our health. In order for our bodies to keep functioning at the level we want them to we have to keep our bodies moving. We need to care for our skeletal muscles, bones and mind to achieve optimum health and a long lifespan. We have all seen older people that are weak and seem to suffer from one health problem which is then compounded by another, then another one. So you say, alright that makes sense, but how can I fit it in with my busy life? Well, here are some suggestions for you to get fitness in your lifestyle.

1. One of the main excuses that people make for not exercising is that they do not have time for it. Look at your schedule and see where there would be time to fit in ½ hour on 3 to 4 days. Possibly this is a lunch hour, or before work. The options are yours, but once you see the available time that is when you need to fit your exercise in.

2. Another excuse that people have is as simple as lack of motivation. Take a picture of yourself and compare it to one taken 10 years ago. Do you see a difference in your body or how you appear? Maybe you have to realize that it’s time to take action. Maybe accountability is the answer for you. You could investigate hiring a trainer or going to a gym for set classes. Also it always helps to have a partner in exercise. Maybe your husband or friend would join you in your exercise plans.

3. Many people say they find exercise boring or would rather be doing other things. Try to find something that is fun for you. Consider activities that may be fun for you such as tennis, basketball, and swimming, running on the beach or something else that you like to do. Check it out on a calorie chart and see how many calories you would use in a ½ hour time frame. Don’t do the same activity each time you exercise. Walking on the treadmill each time gets pretty boring.

4. Make good use of the time you exercise. Many people spend an hour on the treadmill watching TV or reading a book. Make the work out intense. If you have time or energy to read a book while you are on the treadmill you are not working hard enough to make much of a difference.

5. Some older people may fear an injury. Make sure you have had a thorough physical exam prior to starting an exercise program. An equally important step is stretching and flexing your body prior to exercise and after exercising. Keep your joints flexible.   

6. Some people travel in their work. But this shouldn’t stop you from exercising and keeping fit. Most hotels now have gyms, swimming pools and areas to walk. If you prefer, find a mall and go for a power walk in the mall. During a lunch break try going for a power walk outside after being stuck in a conference room all morning.

In studies done in the United States researchers have found that there could be up to 50% of people who are not regularly active. Don’t become part of this statistic, live an active life and prevent complications from not being fit.  

You can have high blood pressure (hypertension) for years without a single symptom. Uncontrolled high blood pressure increases your risk of serious health problems, including heart attack and stroke.

Blood pressure is determined by the amount of blood your heart pumps and the amount of resistance to blood flow in your arteries. The more blood your heart pumps and the narrower your arteries, the higher your blood pressure.

High blood pressure typically develops over many years, and it affects nearly everyone eventually. Fortunately, high blood pressure can be easily detected. And once you know you have hMost people with high blood pressure have no signs or symptoms, even if blood pressure readings reach dangerously high levels.

Although a few people with early-stage high blood pressure may have dull headaches, dizzy spells or a few more nosebleeds than normal, these signs and symptoms typically don’t occur until high blood pressure has reached an advanced — even life-threatening — stage.

When to see a doctor
Unless you have symptoms of extremely high blood pressure, there’s probably no need to make a special trip to the doctor to have your blood pressure checked. You’ll likely have your blood pressure taken as part of a routine doctor’s appointment.

Ask your doctor for a blood pressure reading at least every two years starting at age 20. He or she will likely recommend more frequent readings if you’ve already been diagnosed with high blood pressure, prehypertension or other risk factors for cardiovascular disease. Children age 3 and older will usually have their blood pressure measured as a part of their yearly checkups.

If you don’t regularly see your doctor, but are concerned about your blood pressure, you may be able to get a free blood pressure screening at a health resource fair or other locations in your community. You can also find machines in drugstores that will measure your blood pressure for free, but these machines aren’t often calibrated and can give you inaccurate results. (Information retrieved from Mayo Clinic.com)

“Toxins in U.S. homes now account for 90 percent of all reported poisonings each year,” says Ross Ann Soloway, administrator of the American Association of Poison Control Centers. That’s an epidemic of hazardous living by any standard. And while these figures include everything from non-fatal aspirin overdoses to the deadly consumption of drain cleaners, they fail to include long-term exposure to toxins like lead and asbestos.

The short list of toxins under your roof may surprise you:

Formaldehyde offgasses (evaporates) from cushions, particleboard and the adhesives used to manufacture most inexpensive wood-based products. Carpets and carpet cushions may also offgas formaldehyde, causing eye and upper respiratory irritation. According to the EPA, formaldehyde may even cause cancer;

Radon is the second-leading cause of lung cancer in the United States, warns the Surgeon General. Radon is a natural radioactive gas that can seep into homes through cracks in the basement, the surrounding foundation and in well water. It enters the body quietly through the airways;

Lead keeps epidemiologists returning to the drawing board, says Soloway, “mostly because we know more now about the adverse effects of low-level exposure.” Levels once thought to be acceptable are now known contributors to learning disabilities and behavioral problems. Lead is found in paint in older houses, old plumbing and soil near highways and busy roads. It causes neurological and kidney damage, high blood pressure, disrupted blood cell production and reproductive problems; 

Carbon monoxide will kill an estimated 660 Americans this year. Don’t look for exhaust fumes in the attached garage; the biggest culprit is the unserviced furnace burning propane, butane or oil; Arsenic is still lacing many household pesticides and is increasingly used as a wood preservative. Low levels of inorganic arsenic “may cause lung cancer risk,” according to the CDC. The Department of Health and Human Services agrees, adding arsenic compounds to the list of unknown carcinogens;

Vinyl chloride is the source of “new car smell”: The plastic interior of a new car offgasses this known carcinogen. Water sitting in PVC pipes overnight may also be steeping into a toxic tea. Very large exposures can lead to “vinyl chloride disease,” which causes severe liver damage and ballooning of the fingertips;

Hydrofluoric acid “can cause intense pain and damage to tissues and bone if the recommended gloves happen to have holes in them,” says Soloway. This highly corrosive substance is the active ingredient in many household rust removers.

But even the most liberal list of known toxins pales next to the order of volatile organic compounds (VOCs). VOCs comprise hundreds of natural and man-made, carbon-based agents. They react quickly with other carbon-based compounds, and evaporate easily, making them ideal solvents. VOCs can be found in disinfectants and pesticides, too. 

Solvents: Benzene and methyl ethyl ketome traverse cell walls unchecked by normal cell defense. Both are known carcinogens. Cousins toluene, xylene, 1,1,1-trichloroethane and trichloroethylene make up the lion’s share of the solvent market;

Disinfectants: Phenols, which include biphenyl, phenolics and the preservative pentachloraphenol, are found in disinfectants, antiseptics, perfumes, mouthwashes, glues and air fresheners;

Pesticides: Chlordane, aldrin, dieldrin, though all banned for nearly two decades, continue to show up airborne in older houses

Become Fit and Become Empowered in Life

Are you feeling fat, unable to lose the 20 pounds that you have put on in the last few years? Are you gaining a middle body bulge? Many of us have a hard time losing weight and getting fit because we do not find the time and then after awhile it’s even harder to find time because you have replaced exercise time with other things. But when we feel and look fit we are empowered. We feel like we have more chance of going after goals, dealing with work issues and forging ahead in life. Have you noticed when you look and feel good you can rise above the challenges life poses for you? When we look and feel fit our self-esteem goes up and we have more courage for challenges in life. Hence, we are empowered.

Think about someone you know who is fit and trim. Do they seem to have lots of energy? Do they seem to always be accomplishing something? Do they seem to like the challenges in life? Do they seem to always be optimistic? They feel this way because they have empowered themselves to live a healthier, stronger and powerful life. We can all do this but have to make the commitment to ourselves.

Take a picture of yourself. This is a good way to really view you. A video is even better. The pictures tell the truth better than a mirror. Is the picture showing you as you would like others to see you? How we present ourselves to the world affects how others interact with us. If we feel and look good, we show that to others, that is the picture they have of us. That empowers us.

Imagine the rest of your life. Do you have goals, aspirations that you want to achieve? Empower yourself to start taking care of your body first. This is where it starts. Imagine that your body is the house that houses your life, spirit and soul. It must be cared for in order for you to thrive. Empower your mind to realize this.

If you have children or grandchildren, think about what kind of image you are presenting to them. Are you a role model and are you empowered to teach them to be fit? This is something that you will pass down to the next generation and hopefully your children will pass down their empowering ideas to their children.

There’s no magic formula for avoiding weight gain as you get older. The strategies for maintaining a healthy weight at any age remain the same: Watch what you eat and get moving. So…more activity, less food..

The best plan to reverse weight gain after menopause includes a combination of the following:

 Aerobic exercise boosts your metabolism and helps you burn fat. Strength training exercises increase muscle mass, boost your metabolism and strengthen your bones. Both are equally important to keep your weight in a good range and your bones strong.

 Spend more time doing the things you love that also get you moving. Do more gardening and dancing. Take longer walks or try out a bike. Make it your goal to be active for a total of 30 minutes or more a day on most days.

Increased physical activity, including strength training, may be the single most important factor for maintaining a healthy body composition — more lean muscle mass and less body fat — as you get older.

Pay attention to the foods you’re eating and slightly reduce the amount of calories you consume each day. By choosing a varied diet composed mainly of fruits and vegetables, you can safely cut back on calories and lose weight. Be careful not to cut back too drastically on calorie intake, or your body will respond by conserving energy, making extra pounds harder to shed.

Because your metabolism slows as you get older, you need about 200 fewer calories a day to maintain your weight as you get into your mid- to late 40s. This shouldn’t be a problem if you eat only when hungry and only enough to satisfy your hunger.  Eating large amounts of high-fat foods adds excess calories, which can lead to weight gain and obesity. Limit fat to 20 to 35 percent of your daily calories. Emphasize fats from healthier sources, such as nuts and olive, canola and peanut oils.

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Health Care Reform – Powerful Repercussions Could Happen

When I hear about all the possible health care changes and problems with Medicare I worry about your health. Healthcare in the United States has become a business in that hospitals and doctors have to cut costs and bill $10.00 for an Aspirin. Somewhere along the line the medical system has forgotten about the patients that it serves. Financial staff is making decisions that have nothing to do with good health care.

The US spends more for our health care than other nations in the world. Politicians, legislators are looking to make changes in our health care system. Will we benefit from these changes? Let’s look at some of the issues:

1. Every person in the US, except for illegal immigrants, would be required to have health care insurance.

2. Employers who have more than $500,000 in payroll would have to offer health insurance to their full time employees, or pay a tax.

3. Our government would be setting guidelines as to benefits for physician visits, hospital care and treatments and medication coverage. Insurance companies would have to offer different tiers of insurance for all people and our government would regulate the sales of insurance.

The first 2 issues seem to make sense for us. Obviously everyone in the US should have health insurance benefits and if an employer has a $500,000 payroll they should be providing health care insurance as a benefit to employees. But when we get to the third issue it gets a little more complex.

There has been some discussion recently about a government public health plan that would offer some basic health services. On the pro side it would provide health benefits for the lower income people. However on the negative side it could drive up the costs of health care insurance resulting eventually in a government run health care system. Do we want our government running our health care?

This topic opens up a Pandora’s Box of emerging and less than optimum health care issues. In the long run, each one of us needs to take care of our health and be in charge of our health care.