Tag Archives: Wellness Wednesday
Wellness Wednesday
Thinking about the peace of a tree-canopied waterfall, the melodic chirps of exotic birds, and the tranquil babble of a winding creek is enough to set your mind at ease…for a few minutes. Then the reality of our noisy world pierces your unprotected ears. It’s difficult to get away from everyday noise. You’ve got the TV, radio, iPods, cell phones, traffic, loud little ones; the inundation is endless. Today, I want to focus on one common item in particular that may actually be endangering your hearing – the iPod.
How Loud is Loud?
First, let’s take a look at some basic guidelines for auditory safety. Listening to any sound at or above 85 decibels for a prolonged period of time can cause permanent damage to hearing. FYI, that’s about what your bombarded with while standing on a city street corner, listening to a musical ensemble in a small auditorium, playing the piano, vacuuming, or conversing with an overly expressive friend (you know the type). The bad part is that these common events are on the low end of the DB scale.
“According to the National Institute on Deafness and Other Communication Disorders ( NIDCD) more than 30 million Americans are exposed to hazardous sound levels on a regular basis. Of the 28 million Americans who have some degree of hearing loss, over one-third have been affected, at least in part, by noise.”
Now for the bad things we really need to be careful with. Obviously, most of us don’t attend rock concerts (120-150 DB) or use equipment like jackhammers (130 DB) every day, but we do own iPods or some other ear-phoned device that we listen to often. At peak volume, the iPod DB level is around 120 – not so good considering the maximum “safe” exposure time to sound at that level is 8 seconds. How many people do you know who listen to their music for only 8 seconds at a time? And who do you think is cranking up the volume? That’s right, the young people – our children.
What To Do About It
First, you can set a good example for your kids by limiting your own exposure to excessive noise. That means you, rock-mama! Turn it down and keep it down to under 60% of the max volume. Explain to your children (yes, you have to engage the teenagers) that you are concerned about their hearing. Set some rules for their iPod use. They might not like it, but chances are they will listen (well, maybe a little). Make sure to get the whole family’s hearing checked regularly. Your health care provider will let you know if there are any problems occurring.
Protecting one of our most precious senses is worth any sacrifice we have make. Educating yourself about potential hazards in your home and workplace is a step in the right direction. For more information about hearing loss, visit asga.org. Be well-be beautiful.
Photo by Evolutionsky
Wellness Wednesday
With obesity, overeating, and food addictions at astonishing levels in the US, even amongst our children, something has to change. Though there are many reasons why you and your family might be gaining weight, I’d like to share a few possibilities you may not have considered.
Let’s face it, weight problems are not fun.*** I’ve never been obese, but I have struggled with fluctuating weight my whole life…well, except when I was a kid and was constantly moving. I’m not going to insult your intelligence; most of you who would even read a wellness blog know and understand the basic human functions of food intake, digestion, calories and how the body uses them for energy. Strangely, though, so many of us (even the smart ones) don’t utilize this information wisely. We fail miserably and, well, we gain weight…we lose it…we gain it back, and so forth. It sucks.
I want to give you some tips that might truly be revelation to you. If not, please share them with someone who isn’t as knowledgeable as you are.
1. Prolonged lack of good sleep can cause weight gain. When my husband worked third shift for a couple of years and worked a part time job on top of that, he managed to put on around thirty pounds. Though it may not have been the only reason for packing it on, my guess is, it sure didn’t help. According to Dr. Mercola there is a hormone produced by your body called ghrelin that may increase your desire for yummy, fattening foods.
”Your body’s level of ghrelin can be influenced by many factors, including your lifestyle habits. For instance, chronic lack of sleep increases ghrelin, making you feel hungry when you don’t really need to eat. This is likely one reason why a lack of sleep can make you gain weight.”
Note to self: Try to get at least 6-8 hours of good sleep a night. Someone please tell my Missy Moo (toddler girl) that waking me up at night isn’t good for mommy.
2. Adrenal Exhaustion can cause weight gain and other health problems. The adrenal glands are made to give us energy in acute (occasional) stressful situations. Think about how the cavemen and women might have spent their days. They hunted, cooked their meat, rested, had sex, socialized in their community of other cave people; they worked together to create a safe environment for the clan. They shared. Threats and stress likely didn’t occur every waking minute like they do for today’s family.
We have to go to work, leaving our homes and families for hours at a time. That alone causes stress wondering what antics you might come home to. The bills have to be paid, the house cleaned, the shopping done, homework to do, cars cared for, home secured; on top of that, we have to watch our world get inundated with violence, greed, disasters, hunger, disease, injustice, and the division of families. You have to wonder if having access the every other part of the world via news reports is good or not.
Bottom line…stress causes an abundance of cortisol in our bodies. It’s OK for awhile, but long term high levels begin to destroy our bodies; including, weaken immune system, deter healing, impair digestion, and hinder cell regeneration. Not good.
Work on reducing stress in your life by redirecting negative emotions. Meditation, prayer, exercise, and talking are all great ways to render stress harmless. You might also try moving to a remote island without your kids, bosses, mortgages, and all forms of communication with the world…just a thought.
Well, those two things took up more words than I thought they would, so I will continue this later. Give some thought to why you or someone you know might be gaining weight if the obvious overeating isn’t the culprit. Share your experiences with us. Be well-be beautiful.
***Please don’t think that I’m saying anyone who is not thin is by any means not acceptable, beautiful, or fit. Everyone is different; they have varying body types, and are entitled to maintain whatever weight they feel is right for them. Just be healthy.
Photo by Genabubbles
Resources: Mercola.com, Womentowomen.com
Wellness Wednesday
Administrator’s Note
Our resident Fitness Guru, Donna Martelli, has some healthy eating tips for you today. Just in time for all the healthful changes most women commit to for the new year, she spells it out for us in small, doable tasks. Remember when making changes to your diet and lifestyle, always consult your healthcare provider for advice first, especially if you have a medical condition. Be well-be beautiful.
The Best Healthy Eating Tips
By Donna Martelli (Certified Personal Trainer)
Healthy eating, portion control – we all know we should do it but how? What are the practical steps we should take? First, knowledge is power! Understanding some basic nutritional guidelines will set you on the right track for any changes you want to make. Follow me through these steps for a healthy, new you in 2010!
Mastering Portion Control
What is a healthy portion? Your entire meal should be 2 handfuls! Ouch! Sorry. BUT, the good news is, you can have 4-6 meals a day. Does that help? Know that your body is adaptable. It can be trained; and you are the master! Stay motivated by setting attainable goals. In other words, don’t try to do everything at once. Start by simply cutting back portion size on one meal a day. You can do it and you will feel so much better! Stuffed is out – lean is in!
Here’s a few comparisons to help you remember what a “portion” should be:
1 small baked potato – computer mouse
1½ ounces hard cheese – 3 dice
¼ cup almonds (12 nuts) – golf ball
1 medium sized apple – baseball
1 Tbs butter, margarine or salad dressing – poker chip
1 cup soup – baseball.
If you like meat, it’s OK, but a serving is to be the size of your fist!
All You Can Eat (or Drink)
You can have lots of green and yellow veggies and salads but use olive oil and red wine vinegar as a dressing. Olive oil is so good for you and it tastes great! What do you do if you are hungry while out – no food in sight? Drink water, water, and more water! It fills you up and takes care of the problem until you get to your healthy food!
Hunger Control
Feeling tired and hungry? Enjoy a teaspoon of natural peanut butter or a handful of walnuts. Yum! You’ll be amazed at how these curb your hunger. I find that eating even a small amount of protein eases hungry for several hours. Snack suggestions: 1 oz of low fat cheese, 2 tsp hummus, 1 tsp natural peanut butter.
If you will be away from home for awhile and are afraid you may get hungry, take your own snack of nuts and fruit…use your imagination and create your own healthy delight. Note: nuts are to be natural, without salt or additives! Walnuts are just wonderful!
IF YOU ARE NOT HUNGRY, DO NOT EAT! We eat because “it’s time” or because everyone else is hungry. So, go along with your hungry friends and drink your water or green tea! Why should what you put in your mouth (or don’t put in your mouth) affect your ability to have an enjoyable time with others?
What to Eat and How
If you ARE hungry, do eat and enjoy! Choose veggies, fruits, whole grains and love your life! Find recipes on the Internet and experiment! Spices and herbs do wonders to make foods interesting and many offer great health benefits!
Make good choices when eating out! When I go to a restaurant, the salad/soup, entrée and sides are too much – and they should be too much for you too! Eat 1/2 or 1/3 of everything and take the rest home…makes a great lunch (or 2). I love salads so often I eat the whole salad and take the rest home. I get 2 lunches out of it!
If you are invited to a pitch-in or potluck, bring a salad or fruit dish – you will have something healthy to eat there!
No matter where you are eating,home or out, don’t stuff yourself! Many Asian cultures eat only until they are 80% full. I think this is a good rule. You know feeling stuffed is a BAD feeling! So, stop before you are stuffed; it’s OK, I promise you will NOT starve! Remember, you get to eat again in just a few hours, and if you are hungry before that, you can have your protein snack.
In Conclusion
Complete health won’t happen overnight, but if you eat better, your body will be happier almost instantly! You’ll feel great and will have energy like never before! Those processed, fatty, sugary foods will be a thing of the past. And, believe it or not, they won’t even taste good to you after you’ve been eating differently for awhile! I know; I no longer like cake! (I used to think it was a food group)!
Photo by Ahermin
Wellness Wednesday
Welcome to Wellness Wednesday! We are continuing the series on Self-renewal today. Committing to achieving a better you in 2010 is in itself a “powerful health booster.” Yes, simply thinking about getting fit and eating healthful foods, watching what you put into and on your body, seeing a healthcare professional for screenings and advice puts you on the track in a ready position. At what speed you want to drive on your road to health is totally up to you.
Try incorporating any or all of the following for a boost (think of them as supercharged gasoline for your car).
1. Mentally prepare yourself for change. Think through your desires; prioritize them; and visualize yourself as a vibrant, youthful woman ready for anything.
2. Have more sex! Yes, sex not only improves intimacy with your partner but relieves stress, improves heart function, builds self-confidence, and burns calories – all important for health.
3. Add almonds to your diet. Almonds are full of fiber (3.5 grams in around 23 nuts) and also contain an amazing amount of calcium. You can easily add them to cereal, fruit, or trail mix. Hint: kids usually love them, too!
4. For God’s sake eat breakfast! Those women who skip the morning meal tend to weigh more. They get hungrier between meals and have less energy for daily tasks. If your tummy is sensitive in the morning, try eating a banana to ready your digestive system for additional food.
5. Dance! Channel your inner dancer with ten-thirty minutes of no-holds-barred movement a day. You shy girls can do this alone. For you more adventurous types, try a hip-hop or ballet class.
6. Don’t worry; be happy! Believe it or not, being happy takes practice. If your used to only being happy when things go well, you might have to reprogram your brain to see joy as something you can have anytime, even when circumstances are not ideal. I find thankfulness to be a key to this perspective.
7. Cut down on or cut out High Frutose Corn Syrup(HFCS). In case you haven’t noticed, most pre-prepared foods contain this sweet additive. For more information on how to axe HFCS, check out A Life Less Sweet.
8. Stop tanning. Believe me, I love basking in the sun as much as the next person, but really, it’s not worth the negative health risks. Do I even need to talk about going to the tanning salon? Ladies, you are not getting sexier or more beautiful by tanning. In fact, you are cutting short the time that you will have youthful, supple skin. You are also increasing your chances for getting skin cancer. I am Pasty by Choice!
9. Invest in a Wii and Wii Fitness Plus. Even if you are a little sluggish in the activity department, you will love the variety of fun exercises on this system. My family has literally tripled time spent on daily fit activities. As an added bonus, the Wii Fit program keeps track of your progress; including, weight, BMI, and calories burned.
10. Spread some love! There’s nothing like showing others how much you love them to boost your overall health. Kindness and acceptance are both actions that promote goodwill in your experience and in that of others. If enough people would get this right, the world would be a better place.
I hope you are able to incorporate some of these powerful health boosters this week and throughout the coming year. Please leave your tips for self-renewal in the comments. Be well-be beautiful.
Photo by Zonca
Wellness Wednesday
Because there is a direct correlation between what chemicals we are exposed to and our health, I wanted to tell you about some natural cleaning products that I won in an online contest. Forgetting that I had even entered a giveaway, I was totally surprised by the email that said I had won. The products sent to me by Fabulous Candles, came yesterday just as I was about to clean my bathroom. What timing! I have tried various “green” home products and naturally-based cleaners before, but I’ve never found them to be fantastic…excuse the pun there.
The two attractively packaged bottles (my favorite cobalt blue) came in a green drawstring pouch. So, from the beginning, I knew they were 
special, or at least appeared to be. A generous 35fl oz bottle of the Homeology All Purpose Cleaner , $11.98 was the first one I used. The immediate thing that took me by surprise was the almost therapeutic affect that the Rosemary/Mint scent had on me as I sprayed it on my bathroom sink. Aromatherapy Cleaning! What a wonderful concept! I then understood the company’s words that are proudly displayed right on the bottle: “Purify your environment and inspire your mind. Natural, plant-based, earth friendly. Breathe freely, clean happily.” Oh, yeah, as far as the quality of the cleaning, it was excellent – no compromises in effectiveness.
I’m impressed.
The next product I used was the Mandarin Eucalyptus Clove Cleanser, $8.98. With my love of all things eucalyptus because of the Migraine issue, I instantly fell in love with the fresh, calming aroma. Who’d have thought that you could actually nix a headache while scrubbing your sink. It literally makes me want to do my chores; I didn’t think there was anything on this earth that could do that. My sink was happily clean; I was happily calm and enraptured in the smellorama.
Product Safety
I am equally thrilled about the fact that if my active, curious Missy Moo (toddler girl) ever had an encounter with these cleaners, she would not be in danger of poisoning. Common sense tells us to never allow your your children to have access to home products, but because things can happen, non-toxic formulas are still this mom’s peace of mind. It’s not just accidental ingestion that you should be concerned about either; it’s fumes from chemicals that can easily enter to body just by taking a breath. With a promise of no toxic ingredients, Homeology products are a safe choice for everyone, even those who are sensitive to smells or tend to shy away from cleaning because of allergies.
I’m looking forward to trying some of the other Homeology products offered by Gold Canyon. Don’t forget to visit the site and check out all of their other aromatherapy delights! Be well-be beautiful.
Wellness Wednesday
“You Are What You Absorb”: Enzymes to the Rescue By Dr. Ance Lamse
I was stunned when I checked the vitamin and mineral levels of one of my patients who had been taking her high-quality supplements faithfully. She was deficient in many vitamins and minerals!
They say “you are what you eat.” However, not many people pay attention to the digestion and absorption process. “You are what you absorb,” is a more accurate saying. Good digestion of the proper nutrients leads to healing, healthy growth, and energy.
Digestion begins in the mouth, with the enzyme amylase, which digests carbohydrates; we MUST chew our food well. Yet how many of us practically inhale the bagel, or the bread, or the cookie we eat?
Is There a Brewery In My Gut?
There is a theory out there, regarding undigested starches and carbs in people who have an overgrowth of yeast (or Candida). In The Ultramind Solution by Dr. Mark Hyman, 
At any rate, faulty digestion leads to nutrients that are not broken up (digested) properly. Think about nutrients as a necklace of pearls; every pearl must be separated from the string, in order to be used properly by the body. If two or three or more pearls are connected, and the gut is not healthy, that small “trio” of pearls enters the bloodstream and elicits an immune response.
You may have heard about “leaky gut.” Well, in an individual with leaky gut, these connected pearls cause the immune system to be alerted, leading to antibody formation. Ultimately, if the immune system works overtime, the risk of developing autoimmune disease (such as lupus, psoriasis, and rheumatoid arthritis) increases. How about getting those pearls separated one by one, in order to calm down the immune system AND in order to make use of the wonderful nutrients we choose to put in our mouths?
My Personal Experience with Digestive Enzymes
After a GI infection January of 2008 left me with a ton of food allergies, I was at a loss about what to do: my energy level was not commensurate with the good food that I was eating. Plus, I would feel fatigued right after I ate my meals, and I was ALWAYS hungry.
With the help of digestive enzymes now, I am able to extract the nutrition and energy out of my meals; I noticed results 1-2 days after I started taking the enzymes. My mind is more clear; I have more energy; and my cravings are GONE! I have not desired chocolate in weeks! There is such a peace when the stomach is satisfied!
What Do Enzymes Do?
Digestive enzymes are used with food. Systemic enzymes are used between meals, in order to “clean up the immune complexes and other junk floating around in the body.” Be aware, however, that these statements have not been evaluated by the FDA. I have extracted this knowledge from various authorities on enzymes and about ten books, including Dr. Edward Howell’s, who is considered one of the fathers of enzyme therapy.
What else do enzymes do, other than help with autoimmune conditions (in conjunction with other treatments)? Apparently, in Europe they use enzymes for the Olympic athletes (injuries heal sooner). I can attest to the wound healing power of enzymes, as I watched my hangnail’s healing time decrease to 1/7th its normal rate. Bruises resorb much faster (again, personal testimony). There are also clinics specialized in cancer treatment that have used enzymes.
No Wonder I’m Always Tired
I read somewhere that the body may use up to 80% of its energy in digestion. (Don’t ask me how they came up with that). However, it makes sense that if the body is occupied with triaging and sorting the good from the bad, it may not have as much energy to use for healing purposes and for energy.
Do you have much energy after the Thanksgiving dinner celebration? It makes sense that lifting some of that burden off the body would help it fight other battles, such as destroying viruses and bacteria. Whenever I feel like I’m coming down with a cold, I eat lightly and use digestive and systemic enzymes. Helping with digestion and taking some of those immune complexes out of circulation also lifts a burden off the liver, since that’s one of the organs that detoxifys the blood.
Studies have shown that older and/or sick people have fewer enzymes in their urine. Enzymes may then conceivably be employed for graceful aging.
I am fascinated with the power of enzymes; I think that we (in the medical field) are only scratching the surface when it comes to enzymology in health and nutrition.
Caution: Consult Your Health Care Provider
If you want to start taking enzymes for wellness or treatment purposes, make sure that you consult with a knowledgeable health care provider. People who have bleeding problems, liver or kidney problems, those breastfeeding or pregnant, or are on long acting medications (XL or SR) are not the right candidates for enzyme therapy. You may want to get your enzymes from raw and fermented foods, if your health care provider approves.
For those who can safely take enzymes, I recommend that you buy your enzymes from companies that specialize in making enzymes, to ensure proper quality. I recommend that you start out with the book, Enzyme Therapy Basics, by Dr. Friedrich W. Dittmar, MD & Jutta Wellmann
. If you have any questions, please let us know.
For more information about Dr. Anca and her medical practice, see the following contact information. Lamse Wellness Clinic 17 E. Moore St, Mooresville, IN 46158 Phone: 317-834-9304; Fax: 317-831-0864 www.lamseclinic.com***The content of this article is strictly informational and is not meant to replace the advice of your health care provider. Women’s Life Link, its authors, associates, linked sites, and commentators do not claim that any of the content will diagnose or lead to a cure or improvement of any disease or condition. Photo by Imaexpo
Wellness Wednesday: You tell us.
Today, I pose the question: Why do you want to be healthy? It is a known fact that if you don’t have a good enough reason to do something, one that motivates through the hard stuff, you won’t do it. So, I ask you to share your thoughts about this important subject.
Here are my reasons as I stated in a recent comment on BlogHer.
Health is natural. The concept is simple, but the actions required to obtain health are not always easy. We were naturally made to enjoy strength, vitality, and a long, fulfilling life on an equally healthy planet. It’s sad that this has become such a challenge.
Health is responsibility. My mother died at age 59 – far too early for my taste. She lived a life of ill-health, most of which was by her choice. I choose life. I choose responsibility. I choose my golden days to be spent with my children, grandchildren, and even my great grandchildren.
Health is freedom. When you’re sick, you’re not free to work, play, create, travel, have sex, write, or simply enjoy the company of another. It’s the way to be if you want to act on your dreams, even the foolish whims that might get you into trouble.
Health is legacy.What example you live has impact on every one around you. Your actions speak to your world and your DNA is passed along to your offspring. The health footprint you leave is your legacy that will live longer than you will.
I choose to think about all of the above reasons to find and keep my health. I choose the natural way, to be responsible, to be free, and to leave a positive legacy for generations to come.
Be well-be beautiful
Photo by Inarryba2007
Wellness Wednesday
It is a well known fact that we are influenced by whom we hang around, live with, and even whom we share our time with online (the blogosphere). So, it’s safe to say that if we are health conscious than others around us may take a hint and get healthy, too. On the other hand, if you are a donut junkie who brings your spoils to the office daily, guess what…you are also influencing your world. Every minute we see, hear, taste, feel, and smell the actions of others around us, just as they do ours. What example did you set forth today? Are you contributing positive or negative health footprints to the sand on which you are walking?
I was visiting the Anthem Blue Cross/Blue Shield website (our insurance company) and noticed their promotion called the Health Footprint. It intrigued me enough to actually go through their questionnaire to calculate mine (you’ll have to visit to get this). Basically, it’s a series of questions about your current state of health, your activity levels, diet, toxic levels, and your social influence. Together, your answers calculate a number that is your personal Health Footprint (how much influence you may have in your world). Cool, huh? Mine is a 10,o37…only because of this website.
Tell Us About Your Health Footprint
I’d love to hear about your score and what you may want to do better in the days, weeks, and months to come. I want to improve my overall activity level. This will increase my score by leaps and bounds as I will influence those closest to me first. If you haven’t visited my 90 Day Health Challenge, please do. My main goal is to help myself be a healthier woman so I can influence others around me; that includes you – my readers! Be well-be beautiful.
Photo by Video-Girl