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Category: Health & Wellness

Grandma was right

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Your little old soup making grandma who claimed chicken soup would cure what ails you was right as studies show many soups also have medicinal purposes. What was once considered a wives’ tale, chicken soup now has the backing of the scientific community with helping relieve the symptoms of the common cold. Scientists believe that a bowl of the soup may reduce inflammation of the lungs. It is thought that chicken soup slows down the activity of white blood cells that can cause the inflammation.

So break out that bowl and spoon! Umm, ummm, good!

Battling SAD (Seasonal Affective Disorder)

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Winter typically presents challenges to both our physical and emotional health. Seasonal Affective Disorder from the short days, dealing with difficult relationships, financial stress, inclement weather, or a host of other issues, it can be a tough time.

I’m not an authority on this subject, but I have observed a number of things that can help keep you physically and emotionally healthy during this time.

There’s less daylight and your skin is almost totally covered with clothing such that your natural vitamin D production is almost nil. Those short days also lend themselves to Seasonal Affective Disorder (SAD) which can not only depress your immune system, but also affect you emotionally.

Your home and workplace is shut up, so you have a lack of fresh air and a greater exposure to disease-causing microorganisms. That closed environment also makes it easier for you to get infections from those around you.

Colder temperatures are also just more stressful on your body, requiring greater adaptation to stay healthy. So what can you do:

1. Be sure to take at least 2000 i.u.’s of Vitamin D-3 daily — you may need more, especially if you live in a non-sunny climate. Check with your health care provider before adding more than that. Sunlight is the primary source for this essential nutrient. Between sunscreen use and modern lifestyles that keep us indoors during the sunniest parts of the day, most of us don’t get the sun exposure we need to produce required amounts of vitamin D. According to research published in the Archives of Internal Medicine, three-quarters of U.S. adults and teens are vitamin D deficient!

2. Get some fresh air in your home, even if that’s just opening some windows for a few minutes or leaving a window cracked in your bedroom at night.

3. If you are particularly bothered by the short days, consider getting one of the specially designed full-spectrum lights and expose yourself to it in the early morning and late afternoon.

4. Take other immune system stimulating supplements. In  in addition to Vtamin D, I take Activate Immune Complex. It’s a combination of scientifically formulated nutrients, extracts and vitamins ( Vitamin C, Vitamin E, Zinc, Echinacea, Astragalus and Aronia in an exclusive combination that’s been shown in scientific studies to help support the body’s own defense mechanism—the immune system.*

*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

So what are good carbs?

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When people decide to get a healthier lifestyle many start with looking at their diet and removing unhealthy items, switching out carbohydrates and in some cases avoiding carbohydrates entirely.

Avoiding carbs completely is probably the worst thing you can do, you need some sure cutting out breads, pastas and cereals is a start, but what carbs can you keep to benefit for your health?

Here is a short list that includes 15 starchy or complex carb foods:
Vegetables: All of them, especially pumpkin, butternut squash and fresh beets. It is best to eat a variety of vegetables every day.
Whole fruits: Apples, bananas, pears, strawberries, berries, etc.
Tubers: White potatoes with skin, sweet potatoes, yams, etc.
Legumes: Lentils, kidney beans, peas, peanuts, etc.
Nuts: Almonds, walnuts, hazelnuts, macadamia nuts, pecans, etc. Avoid Brazil nuts.
Seeds: Chia seeds, sunflower seeds, pumpkin seeds.
Whole grains: Choose grains that are truly whole, as in 100% whole wheat bread, 100% whole wheat pasta, pure oats oatmeal, couscous, brown rice, Basmati (a long grain rice) etc.
Tubers: White potatoes with skin, sweet potatoes, yams, etc.
Cereals: Oatmeal (old-fashioned or steel cut), Cream of rice hot cereal, multigrain hot cereal, barley, oats, rye, triticale, and a few others)

Do you have a nighttime sleep routine?

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In an ideal world, I’d bet all of us would love to have more consistency in our sleep schedule. Half of adults don’t get enough shut-eye, with many admitting to lying awake at night fretting about their worries. I know it’s a struggle for me to get six to seven hours that help me feel my best. I am trying to get seven to eight hours every night and it seems the key is to have a wind down routine.

Even if its brief — just five minutes — having that routine will mentally prepare for and prioritize sleep. It also prompts an interesting mindset switch of sleep: you will begin to discover you can prepare for sleep in the same way that you prepare for physical training.

Having a regular routine, and the same bedtime each night, are important components of healthy sleep practices. I try to keep my own routine regular and make it a priority to get at least seven hours of sleep. I turn off the light by about 10. It’s important to have a bit of a buffer from the chaos of our day, and to wind down and relax to allow you to get that quality of rest you need.

It’s also a good idea to set a reminder alarm on your phone to remind you when to start to wind down and to stay on target for bedtime. If you set the alarm for a half-hour before bedtime, when it goes off, it will trigger the reminder that you have 30 minutes to wrap up your day and send that last email, pay the bill you’ve been meaning to pay all day and get a to-do list for the next day sorted.

For some people about an hour before bedtime, they will have warm tea and read or a bit of prayer or gratitude quiet time to wind down. Researchers at the University of Sussex found that just six minutes of reading per day can reduce stress levels by 68%. Reading can also improve your memory and increase your productivity.

In the chaos of the day, it’s good to have a designated quiet time. Many say it’s the little bit of the day they look forward to, because it gives a chance to relax and reflect.

Research shows that powering down technology to minimize exposure to blue light — which can negatively impact sleep quality is vital.. Scientists now know blue light suppresses the release of melatonin, the hormone that tells the body it’s time for sleep.

It’s a good idea to get off of all devices—physically flip over your phone so it goes into ‘Do not disturb’ mode.

You can also do stretch and breathing exercises. Do breathing exercises in a dimly lit, cool, quiet room to prepare for sleep. Even though stretching is active, you can partner the deep breathing exercises with it to activate your parasympathetic system and start the transition to sleep.

Next, focus on your sleep environment Most people don’t give much thought to the aesthetics of their snoozing space, but you’d be surprised how big of a difference it makes — keep it quiet, dark and cool — since research shows that is a factor. Research also shows that things like fresh sheets can easily make your slumbering experience better, and 71% of people surveyed said they sleep better when their sheets are clean. To give yourself the best chance of a good night’s sleep, consider your bed as a place for sleep and sleep alone – most nights at least.

Then, stick to the same wind-down routine because that consistency helps, although it’s not just about what we do in the evening. Sleep quality is also about the choices that we make during the day.

If you plan on taking a power nap during the day, try to be mindful of the length —aim for 20 to 30 minutes and limit caffeine or alcohol intake, since research shows that the latter can harm REM sleep.

All those things really contribute to how you’re going to sleep at night, along with what you do the hour before bed.

Winter Skin Relief

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As winter kicks into high gear, we need to keep our skin from withering under the harsh elements. Those freezing outdoor temperatures and rising indoor thermostats can sap the amount of moisture in the air, and our skin is first to notice. Millions fight a daily battle with irritated, ravaged skin that keeps them from living life to its fullest. In fact, 90% of chronic dry skin sufferers experience a combination of redness, itching, flaking, and scaling before they reach the age of five. Just trying to find relief can be a frustrating experience.

Often we are under the impression that winter skin care is a tedious, time-consuming task.  Some of the Tip that experts suggest are to use a more potent moisturizer or invest in creams that are specially made for the season. Since dry skin is one of the main problems of winter, exfoliation and scrubs must be kept to a minimum.

Director of Cosmetic & Clinical Research at The Mount Sinai Hospital, Joshua Zeichner MD, offers some recommendations to help keep skin hydrated through the winter.

When the deep chill of winter sets in, avoid the temptation to take long, hot showers. The water’s heat can strip skin of its natural oils (called ceramides) and cause inflammation—basically, the skin cells swell, and when they dry they become loose like poorly grouted tiles and crack. It’s best to take shorter, lukewarm showers and use gentle cleansers.

As for soaps, soaps with surfactants and claims of pH balance can be harsh on the skin—and don’t scrub! Be tender and let the water and lather do the work. After bathing, pat the skin dry with a soft towel. Rubbing causes more irritation and inflammation. With the door closed to keep the humidity in, and add a moisturizer.

Moisturizing is the key word for anyone who wants to glow all through winter, and it is a wise decision to use a moisturizing lotion or cream regularly. Remember to apply it to the often ignored parts of your body like the sides of your neck. One of the reasons why we emphasize this is because if certain parts of your body are not moisturized enough, then they become extremely dry. Another good idea would be to indulge in an oil massage or use a oil at least once a week to restore the skin’s moisture and to keep it supple.

If you have dry, problem skin, look for a lotion, cream or ointment with petrolatum, glycerin hyaluronic acid and ceramides – the natural fats that make up the grout between the skin cell tiles.

Petrolatum creates a protective barrier across the topmost layer of skin, sealing the moisture and creating an environment where cells can return to a healthy state, while Glycerin penetrates deep into the skin, nourishing and moisturizing multiple layers of cells.

I use a tried and true body wash and moisturizing lotion brand called Renew.  Renew contains Malaysian glycerin which draws in moisture and helps maintain moisture levels, Allantoin with moisturizing properties that help promote and maintain skin health and T36-C5® brand Melaleuca Oil which soothes dry, irritated skin in addition to petrolatum.

At night, I hydrate my skin by adding humidity to the air with a cool mist diffuser with a few essential oils added to it to help provide a more restful sleep. If you don’t have a diffuser, you can use a cool mist humidifier.

I always carry a hydrating hand moisturizer  and lip balm and use them as often as possible even if the weather isn’t too cold. This prevents skin damage which includes skin bleeding and cracking. Avoid hand sanitizers with alcohol as they can rob the skin of moisture and make things worse for you in winter. Use an alcohol-free sanitizer instead, if you can’t wash your hands.

As always when dressing for winter weather, wear layers. It really does keep you warmer and helps with mobility outside. Did you know there is a method to layering designed to protect your skin while keeping you warm? There is. The closest layer should be made of natural fibers. Soft fabrics like flannel and cotton cause little to no irritation compared to synthetic materials. stay warm

To heal the skin from the inside, drink lots of water in winter to keep hydrated. Keeping your skin hydrated and using a good moisturizing lotion increases skin elasticity and prevents premature aging. Drink fruit juices too, since they will nourish the skin and give your body the vitamins and minerals that are needed by the skin.

The weather may be freezing cold, but we can still look good and keep skin damage free with these simple steps. Stay warm! I think I’ll have a hot cup of tea now.

Winter Skin

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As winter kicks into high gear, we need to remember to keep our skin from withering under the harshest of elements. The dropping temperatures outside and rising thermostats inside sap the amount of moisture in the air—and our skin is first to notice the fluctuating temps and humidity.

Here are a few recommendations to help keep skin hydrated throughout the winter. When the chill sets in, avoid the temptation to take those long, luxurious, hot showers. The heat strips skin of its natural oils (called ceramides) and causes inflammation. The hot shower also causes the skin cells to swell, so, when they dry, they become loose and crack. Instead, take shorter, lukewarm showers and use gentle cleansers. Harsh soaps with surfactants and claims of pH balance can be harsh on the skin—and don’t scrub! Be tender and let the water and lather do the work.

If you have dry, cracked skin, look for a cream or ointment with light petrolatum, allantoin, glycerin, hyaluronic acid and ceramides – the natural fats that bind the skin cell tiles.

After bathing, pat the skin dry with a soft towel. Rubbing causes more irritation and inflammation. With the door closed to keep the humidity in, add a moisturizer. When dressing, wear layers. The closest layer should be made of natural fibers. Soft fabrics like flannel and cotton cause little to no irritation compared to synthetic materials. Layers also are more effective against cold weather.

Winter skin relief comes many forms. Our skin needs hydration at night, too. Adding humidity to the air with a cool mist humidifier will not only hydrate your skin but will also provide a more restful sleep.

Living longer with coffee?

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I love my Mountain Cabin coffee and drink a cup or more daily. Growing up ideas on coffee have changed many times. Some years coffee was good for you with it’s energy boosting caffeine, then it was bad for you, too much caffeine was unhealthy and every few years the position would revert good to bad or bad to good. All I know I wasn’t giving up my coffee, I was sticking to caffeinated, black coffee and drinking in moderation. Most recently, coffee has been back on the “nice” list because it contains antioxidants that are good for us all.

Now there is a new study released by the University of California-Irvine that claims coffee and alcohol could help us live past 90. It claims moderate alcohol and coffee consumption could be linked to living a longer life. Started in 2003, “The 90+ Study” examined 1,600 participants of the “oldest-old” age group, to determine the key factors to living to 90 years of age and beyond. The study is one of the world’s largest examinations of the age group, which is also the fastest-growing in the U.S., the publishers of the study claim. According to the research, “people who drank moderate amounts of alcohol or coffee lived longer than those who abstained.” Somewhat surprisingly, the study also claims that “people who were overweight in their 70s lived longer than normal or underweight people did.”

There are other studies that claim that having a healthy coffee habit can help you live longer, as well as studies that report moderate alcohol consumption is the key to a long life. Perhaps combining these two things is the fountain of youth. One study published in the Journal of the American Medical Association found that drinking up to eight cups of coffee a day, even decaf, could prevent premature death.

A new study of nearly half a million people in the United Kingdom suggests a lower risk of death was associated with drinking more coffee, including among coffee drinkers who have eight or more cups per day, in both slow and fast metabolizers of caffeine, and in drinkers of ground, instant, and decaffeinated coffee.

The results come with a warning to interpret them with caution because they are based on observational data and cannot prove causation,” a press release about the August 2018 study explained. While a straight line can’t be definitively drawn between coffee and living longer, these types of studies certainly make a case for dedicating more resources to researching the properties of coffee and alcohol.

The critical word in all of this is “moderate” consumption, which the Dietary Guidelines for Americans defines as up to one alcoholic drink (containing 14 grams of pure alcohol) per day for women, and two for men.

As to whether or not casual alcohol consumption can help you live longer, an analysis of 87 studies about the topic published in the Journal of Studies on Alcohol and Drugs reported that there is no direct evidence that drinkers live longer than non-drinkers. Basically, it’s really not clear what will help you see your 90th birthday.

However, if you enjoy coffee, go ahead and drink it. If you like to have a few drinks a week, it’s probably not going to hurt you. However, if neither of these things are your jam, there’s no reason to start consuming them now.

All I know I’m sticking with my Mountaiin Cabin Coffee and wine with dinner.

How about you?

Do you use Essential Oils?

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We’re really starting to see what all the fuss is about essential oils.
Last year we started using a few and posting about their uses.

Who knew I’d become a convert? Do you use essential oils? I know I’m looking forward to trying more of them. #essentialoils

Children’s nutrition and health

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Today’s children are overfed and undernourished. Children, for the most part, do not eat well. They commonly choose foods that are high in fats, sugars, and salt that have little, real nutritional value. The top choices among kids are hot dogs, chicken nuggets, French fries, pancakes, pizza, cookies and ice cream. I think you will agree this doesn’t sound like an optimal menu for growing children. It’s definitely not conducive to good health.

This creates a domino effect that results in 97% of children suffering from some form of malnutrition. One in three children ages 2 to 19 is obese or overweight. Triple the rate of just a generation ago. Many suffer from high blood pressure. Poor nutrition has increased diabetes in children by 21% in the last 10 years. Add to that the fact that three out of four children are not getting 60 minutes of exercise each day. The result? Childhood obesity health costs are $14 billion a year.

The attached article further explains some guidelines and strategies for assuring that your child is well fed and healthy. Supplementation can replace some of the vitamins and minerals missing in your children’s and grandchildren’s diets. Make sure to choose supplements that are safe and effective. 

www.precisionnutrition.com/all-about-nutrition-for-kids

Cold & flu season tips

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It’s cold and flu season and there are so many things you can do to strengthen your immune system.

I haven’t had a major cold or flu in years. I attribute that to my move out of a mold infested house, a healthy lifestyle and my Peak Performance multi-vitamins. Lifestyle and taking care of yourself does make a difference.

Here is a simple guide to maintaining health throughout the cold and flu season.

Happy Wellness Wednesday!
#wellnesswednesday #keephealthy