Saturday, August 23, 2008
Tuesday, August 19, 2008
Sunday, August 17, 2008
How Do You Relax?
Count to ten slowly while slowly breathing air in (mouth closed, chest raising with air inhaled). Hold for a second or two and slowly breathe out to the count of ten at the same rate (mouth open, chest falling). It is helpful to do this while your eyes are closed and to imagine a safe place, a relaxing place. Imagine you are there. Feel how wonderful you feel. Feel the air, the sun on your back...This is called visualization and it can be very relaxing.
Learn to pamper yourself. Treat yourself as you would treat your best friend. Take a hot bath with the lights off, candles lit and soft music playing. Order dinner and have it delivered and serve it on beautiful china. Set a place for yourself at the table. I want to order chinese food and eat it in bed like they do in the movies. This is on my mental list of things to do this summer. Go clothes shopping if you are feeling good about your body or shop for something that would entertain you. Rent a movie, stress-free one that is. Call your best friend and talk about other things in life besides your illness(if you have one). If you don't have an illness I would say stay away from talking about how stressful your life is. Discuss cooking, gardening, etc. Listen, really listen to the other person. This will help you "stay outside of yourself." Make these kinds of things a habit and do them as often as you can.
What do you do that you find really relaxing? I personally love a massage but that can get expensive after a bit...but oh, so worth it. If you have never had one, I would highly recommend it. I will sometimes get a massage and then get a steam shower afterwards. These are really nice and you can get whatever scent you want put in the steamer....wonderful.You can also just go for the steam shower without the massage. I find reading to be relaxing and I just realized that I have not read a book on the beach yet this summer. I had planned to but it has been raining every day now for three weeks. I think the next hot day I will head out for the ocean with a good book in hand. I do a lot of walking with my husband and that is very relaxing and gives us a chance to catch up on how each others day went. How do you relax or what would you recommend? I would love to know. You can leave a message here on the blog or email me. That would be great.
I found this little saying online and I thought I would post it because it is a good way to look at life, in my opinion:
As we grow up, we learn that even the one person that wasn't supposed to ever let us down, probably will. You'll have your heart broken and you'll break others' hearts. You'll fight with your best friend or maybe even fall in love with them, and you'll cry because time is flying by. So take too many pictures, laugh too much, forgive freely, and love like you've never been hurt. Life comes with no guarantees, no time outs, no second chances. you just have to live life to the fullest, tell someone what they mean to you and tell someone off, speak out, dance in the pouring rain, hold someone's hand, comfort a friend, fall asleep watching the sun come up, stay up late, be a flirt, and smile until your face hurts. Don't be afraid to take chances or fall in love and most of all, live in the moment because every second you spend angry or upset is a second of happiness you can never get back.
- Unknown
Thursday, August 14, 2008
Web MD Newsletter Article On the Importance of Fiber In The Diet
The following article came from Web MD. It is really worth the read as it explains the importance of fiber in the diet.Is your diet low on fiber? Find out and protect your health.
By Wendy C. Fries, WebMD Feature
Reviewed by Brunilda Nazario, MD
Is your diet short on fruits, vegetables, and whole grains? If so, you may not be getting all the fiber you need -- raising your risks for weight gain, heart disease, and cancer.
Though the symptoms of a fiber-poor diet aren't always clear-cut, there are four key warning signs to watch for:
Constipation : If you're having fewer than three bowel movements a week, and the stools are hard and dry, you're constipated. Constipation can result from lack of fiber, but also from too little exercise and certain medications and supplements.
Prevention: If your constipation is diet-related, try adding more fiber-rich foods such as apples, raspberries, carrots, broccoli, or whole grains to your diet.
Boosting your fiber intake can help form soft, bulky stools, relieving and preventing constipation. Be sure to add fiber slowly so your body gets used to it. And help yourself stay regular by drinking plenty of fluids and exercising regularly.
Weight Gain: "Fiber contributes to satiety," says Kathleen Zelman, MPH, RD, director of nutrition for WebMD. Satiety is that feeling of comfortable fullness you get after a meal. If you're not experiencing that feeling, Zelman says you may be eating more than your body needs.
Prevention: Try meeting the recommended goal of 25 to 35 grams of fiber daily by enjoying fiber-filled foods like fresh fruit, whole grains, and seasonal vegetables. Choose the fiber-rich foods you like best; you're more likely to eat favorites often.
Blood Sugar Fluctuations: If you have diabetes and find controlling your blood sugar difficult, talk to your doctor: you may not be getting enough fiber.
Prevention: Because fiber delays the absorption of sugar, helping you control blood sugar levels, try adding more fresh produce, beans and peas, brown rice, and other high-fiber foods to your diet. Remember to discuss any change in your diabetes management plan with your doctor.
Diet-Related Nausea & Tiredness: Getting most of your calories from a high-protein/low-carbohydrate diet -- one rich in meat, eggs, and cheese and low in produce -- may lead not only to a rise in cholesterol, but also leave you nauseous, tired, and weak.
Prevention: Try boosting your dietary fiber with the vitamin- and mineral-rich whole grains, fruits and vegetables your body needs, and cut back on fatty foods.
High Cholesterol /Heart Disease: Studies show that a heart-healthy diet low in saturated fat and cholesterol and high in produce and whole grains can lower blood cholesterol by 0.5% to 2% for every gram of soluble fiber eaten daily.That's because soluble fiber binds to dietary cholesterol, helping to eliminate it from the digestive system. This in turn lowers blood cholesterol, which reduces cholesterol deposits in the arteries. Soluble fiber dissolves in water to form a gel-like substance. Sources of soluble fiber are oats, legumes (beans, peas, and soybeans), apples, bananas, berries, barley, some vegetables, and psylluim.
Diabetes: Fiber not only helps with diabetes management, but it may also be a powerful preventative.Studies suggest that a diet rich in cereal fiber may reduce your risk for diabetes by 28%. By contrast, research shows that a high-sugar, low-fiber diet can more than double a woman's risk of contracting type 2 diabetes.
Cancer: About one-third of cancer deaths may be diet-related, according to the National Cancer Institute.Research has shown, however, that diets low in fat and high in fiber-rich foods like whole grains, fruits, and vegetables may reduce the risk of some cancers, including those of the colon and rectum.
Hemorrhoids : Hemorrhoids, swollen veins near the anus and lower rectum, can develop when pushing or straining to have a bowel movement.Eating a high-fiber diet packed with produce and whole grains, and drinking plenty of liquids, can help prevent and relieve hemorrhoids by keeping stools soft so they pass through the digestive systems more easily. (Remember to consult your doctor if you have blood in your stools or bleeding from your rectum. These may be signs of a more serious condition.)
Irritable bowel snydrome (IBS) : With IBS, the nerves and muscles in the large intestine are extra-sensitive to certain foods -- or lack of them -- resulting in cramping, bloating, gas, diarrhea, and constipation.Though IBS has no cure, symptom relief can be found through medicine, stress reduction, and by avoiding triggers such as fatty foods, alcohol, and carbonated beverages. Fiber, like that in bran, whole grains, and produce, reduces IBS symptoms -- especially constipation -- by making stools soft, bulky, and easier to pass.
Fiber Finish
A powerhouse nutrient like fiber can help you manage your weight, avoid disease, and relieve chronic conditions.
But when you're ready to give your diet a fiber boost -- and have talked with your doctor about your plans -- take it slowly. Too much fiber too fast can cause cramps, gas, bloating, and diarrhea. Prevent those problems by adding just a few grams of fiber at a time. Get into the habit of drinking a minimum of 2 cups of a calorie-free beverage between each meal and to help avoid any problems.
By Wendy C. Fries, WebMD Feature
Reviewed by Brunilda Nazario, MD
Is your diet short on fruits, vegetables, and whole grains? If so, you may not be getting all the fiber you need -- raising your risks for weight gain, heart disease, and cancer.
Though the symptoms of a fiber-poor diet aren't always clear-cut, there are four key warning signs to watch for:
Constipation : If you're having fewer than three bowel movements a week, and the stools are hard and dry, you're constipated. Constipation can result from lack of fiber, but also from too little exercise and certain medications and supplements.
Prevention: If your constipation is diet-related, try adding more fiber-rich foods such as apples, raspberries, carrots, broccoli, or whole grains to your diet.
Boosting your fiber intake can help form soft, bulky stools, relieving and preventing constipation. Be sure to add fiber slowly so your body gets used to it. And help yourself stay regular by drinking plenty of fluids and exercising regularly.
Weight Gain: "Fiber contributes to satiety," says Kathleen Zelman, MPH, RD, director of nutrition for WebMD. Satiety is that feeling of comfortable fullness you get after a meal. If you're not experiencing that feeling, Zelman says you may be eating more than your body needs.
Prevention: Try meeting the recommended goal of 25 to 35 grams of fiber daily by enjoying fiber-filled foods like fresh fruit, whole grains, and seasonal vegetables. Choose the fiber-rich foods you like best; you're more likely to eat favorites often.
Blood Sugar Fluctuations: If you have diabetes and find controlling your blood sugar difficult, talk to your doctor: you may not be getting enough fiber.
Prevention: Because fiber delays the absorption of sugar, helping you control blood sugar levels, try adding more fresh produce, beans and peas, brown rice, and other high-fiber foods to your diet. Remember to discuss any change in your diabetes management plan with your doctor.
Diet-Related Nausea & Tiredness: Getting most of your calories from a high-protein/low-carbohydrate diet -- one rich in meat, eggs, and cheese and low in produce -- may lead not only to a rise in cholesterol, but also leave you nauseous, tired, and weak.
Prevention: Try boosting your dietary fiber with the vitamin- and mineral-rich whole grains, fruits and vegetables your body needs, and cut back on fatty foods.
High Cholesterol /Heart Disease: Studies show that a heart-healthy diet low in saturated fat and cholesterol and high in produce and whole grains can lower blood cholesterol by 0.5% to 2% for every gram of soluble fiber eaten daily.That's because soluble fiber binds to dietary cholesterol, helping to eliminate it from the digestive system. This in turn lowers blood cholesterol, which reduces cholesterol deposits in the arteries. Soluble fiber dissolves in water to form a gel-like substance. Sources of soluble fiber are oats, legumes (beans, peas, and soybeans), apples, bananas, berries, barley, some vegetables, and psylluim.
Diabetes: Fiber not only helps with diabetes management, but it may also be a powerful preventative.Studies suggest that a diet rich in cereal fiber may reduce your risk for diabetes by 28%. By contrast, research shows that a high-sugar, low-fiber diet can more than double a woman's risk of contracting type 2 diabetes.
Cancer: About one-third of cancer deaths may be diet-related, according to the National Cancer Institute.Research has shown, however, that diets low in fat and high in fiber-rich foods like whole grains, fruits, and vegetables may reduce the risk of some cancers, including those of the colon and rectum.
Hemorrhoids : Hemorrhoids, swollen veins near the anus and lower rectum, can develop when pushing or straining to have a bowel movement.Eating a high-fiber diet packed with produce and whole grains, and drinking plenty of liquids, can help prevent and relieve hemorrhoids by keeping stools soft so they pass through the digestive systems more easily. (Remember to consult your doctor if you have blood in your stools or bleeding from your rectum. These may be signs of a more serious condition.)
Irritable bowel snydrome (IBS) : With IBS, the nerves and muscles in the large intestine are extra-sensitive to certain foods -- or lack of them -- resulting in cramping, bloating, gas, diarrhea, and constipation.Though IBS has no cure, symptom relief can be found through medicine, stress reduction, and by avoiding triggers such as fatty foods, alcohol, and carbonated beverages. Fiber, like that in bran, whole grains, and produce, reduces IBS symptoms -- especially constipation -- by making stools soft, bulky, and easier to pass.
Fiber Finish
A powerhouse nutrient like fiber can help you manage your weight, avoid disease, and relieve chronic conditions.
But when you're ready to give your diet a fiber boost -- and have talked with your doctor about your plans -- take it slowly. Too much fiber too fast can cause cramps, gas, bloating, and diarrhea. Prevent those problems by adding just a few grams of fiber at a time. Get into the habit of drinking a minimum of 2 cups of a calorie-free beverage between each meal and to help avoid any problems.
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Healthy Eating
Me with my mom in the garden 40+ years ago
