Spring is here and it’s the perfect time for a 15 minute walk!

Did you know a 15 minute walk can change your body?

Most people are well aware of the countless benefits from regular exercise, however, most Americans simply choose not to exercise or workout in their spare time. Yet, studies show that exercise can buy you three to seven additional years of life! Exercise in the form of walking becomes an antidepressant; improves cognitive function, and there is now evidence that it may retard the onset of dementia.

1. Exercise can lower the risk of diabetes: A Harvard Nurses’ Health Study showed that women who walked for a half-hour daily experienced a 30% lower risk of diabetes. Walking was also found to be able to shrink dangerous abdominal fat, which can result in diabetes.

2. Walking lowers the risk of Alzheimer’s disease: Researchers at the University of Virginia Health System discovered men aged of 71 – 93, who walked more than a quarter mile daily had half the incidence of Alzheimer’s disease and dementia in comparison to participants who walked less.

3. Walking reduces high blood pressure: Researchers found that moderate walking lowers the risk of high blood pressure.

4. Walking helps digestion: Cancer Treatment Centers of America maintains that walking can improve your gastric mobility.

5. Walking reduces pain and enhances mobility: The American Heart Association published an article showing walking on a daily basis can improve mobility in people with PAD (peripheral artery disease).

6. Walking enhances bone health: People who exercise or walk on a daily basis have healthier and stronger teeth, boost bone density, strengthen their bones and lower the risk of osteoporosis, fractures, and spine shrinkage.

7. Walking improves cognitive performance: Studies show that regular walks boost cognitive performance in both children and adults.

8. Walking leads to longevity: Numerous studies have proven that regular walking lowers the risk of mortality.

9. Walking improves mood: A 2016 study showed walking at least 20 minutes daily boosts self-confidence and attentiveness, and reduces feelings of anger and hostility.

With benefits like these and warmer weather, there’s no reason not to get out and walk!

Here are some useful walking tips:

  • Pick a suitable pace, in order to burn calories, you need to walk about 3.5 miles an hour.
  • To burn more calories, try an incline walk (walking up Fairways Blvd. to the Clubhouse is an incline and my Fitbits register that walk as walking up six flights of stairs!)
  • Always wear flexible, low-heeled, cushioned, comfortable shoes
  • Walk with the shoulders down, the chin parallel to the ground, and looking straight ahead
  • Swing the arms while walking, bend them at 90 degrees and pump the shoulders.

You can start walking more by making some tiny changes into your daily routine:

  • Take the stairs instead of the elevator
  • Go for a short walk after lunch or dinner (walking with friends makes it more enjoyable)
  • Get off several bus stops before your destination when taking public transport
  • Always park your car a bit further and walk to the destination
  • Take your dog for a walk (my dog insists on walking three to five miles over the course of a day)
  • Listen to your favorite podcast or music and walk.

It’s recommended to use a pedometer or one of the wearable fitness trackers, to keep track and find out how far you normally walk. At first, you may be surprised to realize just how little you move each day. Tracking your steps can also show you how simple and seemingly minor changes to the way you move around during the day can add up. Plus, it’s motivating to see your steps increase throughout the day.”

We may never avoid becoming completely old, but we may delay the time we become old. We may look younger when we’re 70 and may live into our nineties.

Take a hike!

Today is officially National Take A Walk In The Park Day.

After a long busy day, a calming and therapeutic way to relax would be a nice, leisurely walk in the park. Taking a walk at a local park is an excellent way to clear one’s mind from the stresses of the day, re-energize and at the same time, to improve your health.

During a walk, you can capture a beautiful photograph, compose an original poem, have an uninterrupted conversation, lose track of time and run into a familiar face. How fun is that? Just think, when you take a walk in the park, all sorts of pleasant surprises can occur.

Go out for a walk in the park, you really don’t need to take a hike to enjoy nature’s beauty and being outside.

#TakeAWalkInTheParkDay

I breathe easy when I clean, do you?

National Spring Cleaning Week

Isn’t it just awful how so many stain remover products almost advise you to wear a space suit when using their product? They instruct you to wear eye protection and a face mask, cover your skin when using it, and wash any part of your skin exposed to it. They actually use the word contamination, telling you if your clothing is “contaminated” with their product, wash it immediately! Not only that, but they strongly advise against breathing in their products’ fumes, mist, or spray for very long, but neglect to specify how long ‘very long’ is. If it’s not good to be around a product for ‘very long,’ why would I want to be around it at all?

Goo Gone® Degreaser’s key ingredient happens to be petroleum distillates. Petroleum distillates are irritating to the skin, and are considered a breathing hazard, and can be fatal if swallowed. Yikes!

Here’s what the U.S. Department of Health & Human Services Household Product Database warns about Goo Gone:

Warnings—Hazard Statements: Causes serious eye irritation, skin irritation and/or respiratory tract irritation. If breathing is difficult, remove VICTIM to fresh air. Wear eye protection, face protection, and protective gloves. Avoid breathing the dust, fume, gas, mist, vapors, or spray. Wash CONTAMINATED work clothing.

Doesn’t that make you feel safe? I know with warnings like that, I don’t. Why in the world would I expose my family and risk their health just to get rid of a simple stain?

That’s why I love Sol-U-Mel. It’s simple solution for getting rid of stains without endangering my family’s health. Sol-U-Mel sorks dissolving stains the same way salt dissolves in water thanks to a proprietary combination of three cleaners featuring the solvent action of all-natural Melaleuca Oil. It has removed grease, permanent market, pet accidents, paint and fingernail polish, spaghetti sauce, wine, gum in hair or in the carpet, tree sap, and even road tar for me! It’s a wonderful freshener and deodorizer for wastebaskets and garbage cans. It removes the odors of smoke, pets, and even mold from the air and furniture. An added bonus: it kills mold.

For heavy duty spring cleaning I use Sol-U-Mel on my cabinets, walls, and more. It has a fresh scent and my home feels & smells fresh which makes me feel good because my home is healthy and safer—for me and my family.

Melaleuca Sol-U-Mel

ADVANTAGES OF CLEAN FLOORS

It goes without saying that clean floors make your home LOOK better, so to beautify your home is a key reason why you clean your floors. Surprisingly, another big reason is to prevent injuries from tripping or slipping.

Other reasons why we are so fussy about having clean floors include: removing stains, dirt, litter and obstructions; removing grit and sand which scratches and wears down the floor’s surface; removing allergens, especially dust; and to make the environment sanitary.

Returning to reasons, aside from beautifying your floors, the correct cleaning methods can remove stains, as well as surface dirt. Proper cleaning actually increases the life of your floors. Cleaning your floors the right way can kill allergens that can cause or exacerbate diseases like asthma.

Regular maintenance can also help you avoid expensive professional cleaning or machine rentals or purchases. Household budgets are sensitive these days, so avoiding these expenses can obviously help.

Different types of wood flooring may require completely different care depending on whether they are waxed, oiled or have a polyurethane coating. It is important to determine the type of finish of a wood floor and always treat it in the proper manner, for instance it is difficult to clear wood floor wax from a floor coated with polyurethane.

Here are some basic floor cleaning tips:

Clear the floor of any furniture that is easy to move.
Sweep or vacuum all loose dirt and debris.
Mop the floor, going along with the grain.
For a polyurethane coated floor, dampen a mop with water and a few drops of dishwashing liquid. Be sure to ring out the mop thoroughly before using it on the floor. Run the mop back and forth, going with the grain of the wood in smooth strokes.
Do not use water for lacquered or shellacked floors, as it can stain the wood and cause buckling.
Buff the floor with a soft cloth to remove any soapy residue. Cloth diapers work well for buffing since they are very soft and absorbent.

Tile and stone flooring is common in kitchens, stairs, and bathrooms. Its cleaning process can be divided into these steps:
Dirt or dust should first be removed with a vacuum cleaner or a broom.
Have a floor cleaning solution or spray bottle for the appropriate floor. If you are cleaning stone floors (marblegranitetravertine, etc.), make sure the cleaning agent states that it is for stones. An acidic tile cleaning solution can be used on ceramic and porcelain floors
After spraying the tile or stone floors in a small area, use a mop to clean and scrub floors.then wipe it with dry cloth.

The company with whom I am associated has recently developed a complete system for cleaning, dusting and polishing your floors easily and efficiently. Another advantage of proper cleaning is that cleaning your floors can burn 200 calories and the results will help you feel psychologically better. So, get to work. Your home will look good and you will feel good.

Living longer with coffee?

Feel free to pour yourself a cup of coffee before reading this — even if you’ve already had some today.

A study of half a million people found more evidence that drinking coffee is associated with a longer life


Yet another study has found that drinking coffee is associated with a longer life and lower risk of an early death. This adds to a significant body of research indicating that coffee has positive effects on the heart, liver, brain, and more.

The latest study, published in the journal JAMA Internal Medicine, reveals that people who drink more coffee have a lower risk of death even if they drink eight or more cups per day. The study, also found that even people who metabolize caffeine slowly are less likely to die early if they drink more coffee.

The study looked at 500,000 people in the UK for three decades., of whom 387,494 were coffee drinkers. The group studied was 54% female and had an average age of 57. Ten years after the start of the study, 14,225 people had died. The results suggested that people who drank two to five cups of coffee in a day were about 12% less likely to die than non-coffee-drinkers over the 10-year time period in the study. People who drank six to seven cups were 16% less likely to die, and people who drank eight or more cups were about 14% less likely to die.

In this study, coffee drinkers seem to gain health benefits from the habit. The study results showed coffee drinkers had a lower risk of death overall, just as many other studies have found.

It didn’t matter whether the coffee was decaf or regular, ground or instant — all were beneficial (though the connection to lower risk of death was weaker for instant coffee).

As with all studies like this in which researchers observe a group of people over time, this study can’t prove that coffee is the cause of the reduced risk of death. It can just say that people who drink coffee are less likely to die early.

Another large study of 500,000 people in Europe showed similar results to the recent UK research: men who drank three cups of coffee per day were 12% less likely to die over a 16-year period than coffee abstainers, and women who drank that much coffee were 7% less likely to die.

Another study of 185,855 multi-ethnic Americans confirmed that result, too. People who drank one cup per day were 12% less likely to die. Consuming two to three daily cups was associated with an 18% decrease in risk for early death. That study is particularly important, as it shows these benefits apply to African Americans, Native Hawaiians, Japanese Americans, Latinos, and white people. (People of color are not always as well represented in these types of studies.)

Other research has indicated that coffee drinkers are less likely to develop various forms of cancer, Type 2 diabetes, depression, Alzheimer’s, dementia, liver cirrhosis, and heart disease.

In many studies, it hasn’t mattered whether coffee was caffeinated or not, which indicates that many benefits may not be connected to caffeine — there are all kinds of other antioxidant-rich compounds in coffee that could have an effect. Still, at least one recent study attributed the lower risk for cardiovascular disease and stroke to caffeine, though those researchers still cautioned that overdoing it with caffeine was possible.

As all this data shows, coffee is likely beneficial for most of us, and at the very least not harmful. So the next time someone says they’re trying to limit their coffee consumption, you can tell them not to worry about it.

My favorite brand of coffee is Mountain Cabin what’s yours?

Children’s Nutrition and Health

It’s National Nutrition month and it may come as a surprise to find out that today’s children undernourished. They may be overfed, but they are still undernourished because, children, for the most part, do not eat well. They commonly choose foods high in fats, sugars, and salt—foods that have little, real nutritional value. The top choices among kids are hot dogs, chicken nuggets, French fries, pancakes, pizza, cookies and ice cream. It isn’t the most optimal menu for growing children and 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. That’s triple the rate of just a generation ago. Many suffer from high blood pressure and diabetes in children has increased by 21% in the last 10 years! This is caused by poor nutrition and three out of every four children not getting 60 minutes of exercise each day. The result? Childhood obesity health costs over $14 billion a year.

This article from Precision Nutrition will further explain 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. Learn more. . .

Essential Oils and the common cold

Did you remember to buy Oregano to help combat the cold & flu this year?

If you did, we can offer a few ways to use the oil to help you feel better. 1. Steam Inhalation:
Add two drops of oregano oil to a bowl of boiling water, place a towel over your head and breathe in the powerful vapors for five to ten minutes. The moist steam helps to loosen and drain mucus in the nasal passages and the antibacterial properties of the oil help to fight infections and relieve cold symptoms.

2. Use in a diffuser:
I love my diffuser, in fact there is one in almost every room. I add several drops of oregano oil to your diffuser (I like to use ten or twelve) and breathe in the medicinal vapors. It’s great for cold and flu season.

3. Inhale directly:
Feeling stuffy at work? A deep sniff of oregano oil directly from the bottle is a great pick-me-up and can help open up the airways.

4. Sore throat:
Add a few drops of oregano oil to a glass of warm water and gargle with the blend. The antibacterial properties of the oil will help to ward off bacteria and the anti-inflammatory properties will help to soothe an aching throat. Make certain not to swallow the oil mixture. Oregano essential oil is extremely potent and therefore should always be diluted before applying directly to the skin. Do not use internally is not considered safe for women to use during pregnancy, however consuming fresh oregano in leaf form, or as a dried spice while cooking, is okay.
Make a Healing rub: Add five to eight drops of oregano oil to one or two teaspoons of coconut oil (which is solid at room temperature) and rub on the chest as a soothing balm for respiratory tract infections and coughs. You can also rub this balm on the soles of the feet for added benefit.

Not only can oregano help with colds and flu, it can also help with wart removal.It’s best to apply oregano oil with a carrier oil topically: Mix three to four drops of oregano essential oil with one teaspoon of a carrier oil. Apply the blend with a clean cotton swab four to five times a day and make sure to use a clean swab if you are treating more than one wart so you don’t spread the infection. After treatment cover the wart with a tape or bandage so it is not fueled by oxygen. Within a week or two you should be able to notice a sizeable difference in the size of the wart.

The most physically fit U.S. city

Arlington, Virginia came in on top in this year’s ranking of the most physically fit U.S. cities by the American College of Sports Medicine (ACSM), which determined that Arlington had the lowest smoking rate among the largest cities and the best reports of good or excellent health.

Also in the top 10: Minneapolis, MN; Madison, WI; Portland, OR; Seattle; Denver; St. Paul, MN; San Jose, CA; and Boise, ID.

Arlington edged out Minneapolis, MN by only half a point, and beat Washington, D.C., just across the Potomac River by 3.7 points. The lowest ranked cities on the list were Oklahoma City, OK; Indianapolis, IN; Louisville, KY; Detroit, MI; and Toledo, OH. *

The ACSM fitness index assesses 33 measures of health behaviors, diseases and community infrastructure to determine the most fit city. It reported that more than three-quarters of adults in all 100 cities were physically active in the month before the survey, although only half of them met aerobic activity guidelines and merely 22 percent met both strength and aerobic guidelines. In terms of diet, the ACSM found that only 30 percent of adults responding reported eating at least two servings of fruit daily and only 18 percent said they eat three or more servings of vegetables per day.

*Source: consumer.healthday.com/fitness-information-14/misc-fitness-health-news-312/america-s-fittest-city-arlington-va-733713.html