Did you know that cinnamon comes from the dried inner bark of a tropical tree? The highest grade of cinnamon comes from the bark of the cinnamomum zeylanicum tree from Sri Lanka.
In ancient Egypt, cinnamon was used as part of the embalming process for mummies. Practitioners of traditional Chinese medicine prescribe cinnamon for illnesses from flu to diarrhea.
Cinnamon is also an excellent air freshener. Tie a few sticks in a mesh bag and hang them in your closet. The scent works like mothballs to keep bugs away, and it smells a lot better!
Cinnamon contains two beneficial compounds, eugenol, which relieves pain, and cinnamaldehyde, a mild sedative. It has anti-inflammatory and blood-thinning properties. The spice is a good source of manganese, fiber, iron, and calcium.
Cinnamon may lower blood sugar levels and cholesterol. A 2003 study in Diabetes Care reports on sixty people with type 2 diabetes who took one quarter to one teaspoon of cinnamon daily. After 40 days, they reported reduced fasting blood glucose of 18 to 29%, triglycerides lowered by 23 to 30%, LDL cholesterol by 7 to 27%, and total cholesterol by 12 to 26%.
Another study at Copenhagen University showed benefits from eating half a teaspoon of cinnamon powder plus one tablespoon of honey every morning. The patients had less arthritis pain after only one week.
A couple of cautions: (1) The less expensive cassia cinnamon commonly found in grocery stores contains a compound called coumarin, which at high levels can damage the liver. (2) Because of its blood-thinning effect, high doses of cinnamon should not be consumed with anti-clotting medication. Neither of these warnings applies to everyday use of cinnamon in recipes.
Cinnamon has been a favorite cooking spice for about 5000 years. Next time you make French toast, sprinkle on some extra cinnamon. Order chai tea made with cinnamon instead of coffee. Double the cinnamon in your favorite banana bread recipe. You can even add cinnamon to spaghetti sauce for a rich, exotic boost. Sprinkle it, spoon it, stir it in – add extra cinnamon to your healthy life.
Wednesday, August 5, 2009
July 29, 2009: Affirmations
We all talk to ourselves all the time. The little voice in my head tells me what to do, how to think about things, what’s important and what isn’t, even whether or not to eat.
Most of the time, the voice is helpful. Make sure there’s enough gas in the tank. But sometimes the voice isn’t helpful at all. You’ll never be able to do that. You’re fat already – go ahead and eat it. If you’re not perfect, no one will like you.
At these times, it’s important to recognize that the words are just a voice. Maybe your mother said, Eat your meat first, and now you wonder why you always eat the burger before you touch the French fries. We’ve been listening the voice for so long, sometimes we forget that it isn’t always right.
What can you do if you think you may be responding to unwise voices from the past? The first step is to recognize that some of your beliefs may actually be grooved-in repetitions of early unhelpful words.
Even if you can’t identify where an old thought pattern comes from, you can change your thinking. One way to do this is by actively grooving in a new, positive thought. Here are a few you might want to try.
I am not a victim.
I don’t need to be perfect.
I have the right to make my own choices.
I can disagree with someone’s views and still respect them.
I like myself just the way I am.
My time is valuable.
I can accomplish what I want if I work hard and keep trying.
If you have a specific unhelpful thought that doesn’t fit any of the above statements, you can create your own affirmation. Take the negative and turn it on its head.
I hate myself becomes I love myself.
I can never make up my mind becomes I make great decisions.
We may not be able to eliminate all the old voices, but we can hit the mute button. Take control of the little voice in your head, and you’ll be taking a big step forward into a healthy, happy life.
Most of the time, the voice is helpful. Make sure there’s enough gas in the tank. But sometimes the voice isn’t helpful at all. You’ll never be able to do that. You’re fat already – go ahead and eat it. If you’re not perfect, no one will like you.
At these times, it’s important to recognize that the words are just a voice. Maybe your mother said, Eat your meat first, and now you wonder why you always eat the burger before you touch the French fries. We’ve been listening the voice for so long, sometimes we forget that it isn’t always right.
What can you do if you think you may be responding to unwise voices from the past? The first step is to recognize that some of your beliefs may actually be grooved-in repetitions of early unhelpful words.
Even if you can’t identify where an old thought pattern comes from, you can change your thinking. One way to do this is by actively grooving in a new, positive thought. Here are a few you might want to try.
I am not a victim.
I don’t need to be perfect.
I have the right to make my own choices.
I can disagree with someone’s views and still respect them.
I like myself just the way I am.
My time is valuable.
I can accomplish what I want if I work hard and keep trying.
If you have a specific unhelpful thought that doesn’t fit any of the above statements, you can create your own affirmation. Take the negative and turn it on its head.
I hate myself becomes I love myself.
I can never make up my mind becomes I make great decisions.
We may not be able to eliminate all the old voices, but we can hit the mute button. Take control of the little voice in your head, and you’ll be taking a big step forward into a healthy, happy life.
July 22, 2009: Succulent Houseplants
Since back in Greek and Roman days, people have been growing plants in containers inside their homes. In the nineteenth century, only wealthy people could afford houseplants. It wasn't until the 1950's that houseplants became readily available and affordable for everyone.
An easy group to start growing are the succulents. Native of arid regions, they grow in poor soil, don't mind dry air, and don't need a lot of water. They do need sun, so put them near a window.
A succulent with practical uses is aloe. You can buy an aloe plant just about anywhere, and they grow with minimal attention. Best of all, if you cut or burn yourself, you can break off a stem and let the sap ooze onto the sore spot for instant relief.
An attractive succulent is jade plant, crassula argentea. These grow with a trunk and branches, and look like little trees. They may bloom with tiny white flowers if placed in bright sun. Picture jade plant growing in hot, dry Africa, and don't water it too much. If the leaves start to look soft, it's time to water.
Another fun succulent is commonly called "hen and chickens." The formal name is sempervivum. The original plant will send out shoots which cluster tightly around the "mother." Eventually the offshoots will themselves produce offspring, which will again cluster.
A commonly gifted succulent is kalanchoe, sold in grocery stores for holidays with big leaves and bright flowers. The flowers last for weeks and will come back again and again. The biggest leaves will eventually turn brown and fall off, but by then new green leaves will be ready to take their place.
If you want to take the trouble, kalanchoe will bloom on target for Christmas. Starting around Labor Day, move them into a closet in the evening and give them less water. When buds appear, go back to normal light and water. If this sounds like too much trouble, kalanchoe aren't very expensive, so you can always buy another one that's already blooming.
Filling your house with succulents is an easy way to green up your healthy life.
An easy group to start growing are the succulents. Native of arid regions, they grow in poor soil, don't mind dry air, and don't need a lot of water. They do need sun, so put them near a window.
A succulent with practical uses is aloe. You can buy an aloe plant just about anywhere, and they grow with minimal attention. Best of all, if you cut or burn yourself, you can break off a stem and let the sap ooze onto the sore spot for instant relief.
An attractive succulent is jade plant, crassula argentea. These grow with a trunk and branches, and look like little trees. They may bloom with tiny white flowers if placed in bright sun. Picture jade plant growing in hot, dry Africa, and don't water it too much. If the leaves start to look soft, it's time to water.
Another fun succulent is commonly called "hen and chickens." The formal name is sempervivum. The original plant will send out shoots which cluster tightly around the "mother." Eventually the offshoots will themselves produce offspring, which will again cluster.
A commonly gifted succulent is kalanchoe, sold in grocery stores for holidays with big leaves and bright flowers. The flowers last for weeks and will come back again and again. The biggest leaves will eventually turn brown and fall off, but by then new green leaves will be ready to take their place.
If you want to take the trouble, kalanchoe will bloom on target for Christmas. Starting around Labor Day, move them into a closet in the evening and give them less water. When buds appear, go back to normal light and water. If this sounds like too much trouble, kalanchoe aren't very expensive, so you can always buy another one that's already blooming.
Filling your house with succulents is an easy way to green up your healthy life.
July 15, 2009: Happy Pets!
The Humane Society estimates that every year, three to four million cats and dogs are euthanized in shelters across the United States. The only way to avoid killing these millions of loving animals is for everyone to spay or neuter their pets.
Here in Tallassee, stray cats and dogs are an ongoing problem. A cat can have three litters of six to ten kittens per litter every year. That's up to thirty kittens per year from one unspayed cat. A dog can have two litters of three to eight puppies, up to 16 extra unwanted pups per year!
Spaying and neutering improves you pet’s health and may even save you money on vet bills over the life of the pet. Spaying reduces the incidence of mammary tumors, tumors of the ovaries or uterus, and uterine infections. Also, spayed females don't attract all the neighborhood stray males.
Neutering reduces male cat and dog territoriality and aggression. It also may cut down on wandering and escaping. Neutering also reduces the incidence of prostate enlargement and prostate tumors and infections, some other tumors, and perineal hernia.
Low cost spaying and neutering is available to everyone through the Low Cost Spay/Neuter Clinic in Montgomery. Tallassee resident Dr. Rebecca Davidson performs the surgeries. Cost for cats is $35 per male and $45 per female. Cost for dogs is $55 per male and $65 per female. Dogs over 60 pounds are an extra $10. You can also get your pet vaccinated for rabies at the same time for just $10 more.
Call 334-239-7387 to schedule an appointment. Surgeries are performed at 5316 Atlanta Highway in Montgomery every Monday through Thursday. You must make an appointment before bringing in your pet.
Tallassee, let's come together as a community and get our animals spayed and neutered. No one enjoys seeing dead cats and dogs by the side of the road. No one enjoys seeing abandoned kittens and puppies, waiting to be hit. This is a community problem we can fix.
Here in Tallassee, stray cats and dogs are an ongoing problem. A cat can have three litters of six to ten kittens per litter every year. That's up to thirty kittens per year from one unspayed cat. A dog can have two litters of three to eight puppies, up to 16 extra unwanted pups per year!
Spaying and neutering improves you pet’s health and may even save you money on vet bills over the life of the pet. Spaying reduces the incidence of mammary tumors, tumors of the ovaries or uterus, and uterine infections. Also, spayed females don't attract all the neighborhood stray males.
Neutering reduces male cat and dog territoriality and aggression. It also may cut down on wandering and escaping. Neutering also reduces the incidence of prostate enlargement and prostate tumors and infections, some other tumors, and perineal hernia.
Low cost spaying and neutering is available to everyone through the Low Cost Spay/Neuter Clinic in Montgomery. Tallassee resident Dr. Rebecca Davidson performs the surgeries. Cost for cats is $35 per male and $45 per female. Cost for dogs is $55 per male and $65 per female. Dogs over 60 pounds are an extra $10. You can also get your pet vaccinated for rabies at the same time for just $10 more.
Call 334-239-7387 to schedule an appointment. Surgeries are performed at 5316 Atlanta Highway in Montgomery every Monday through Thursday. You must make an appointment before bringing in your pet.
Tallassee, let's come together as a community and get our animals spayed and neutered. No one enjoys seeing dead cats and dogs by the side of the road. No one enjoys seeing abandoned kittens and puppies, waiting to be hit. This is a community problem we can fix.
July 8, 2009: Exercise for Osteoarthritis
Osteoarthritis affects 27 million American adults. It commonly affects knees, hips, and hands. Activity guidelines for osteoarthritis have been designed by the American Geriatrics Society (AGS) to decrease pain, prevent deformity, and improve range of motion, strength, and cardiovascular fitness.
Three to seven days a week, those with osteoarthritis should get 20 to 30 minutes of low impact aerobic exercise at 50-70% of maximum heart rate. Aerobic exercise produces endorphins, which are the body's natural pain-relieving hormone. Ask your doctor or physical therapist for suitable exercises for your body and conditioning.
Those with osteoarthritis also need to do muscle strengthening activities. The AGS recommends two to three days per week doing eight to ten isotonic exercises with six to fifteen reps per exercise, building to more reps over time. Isotonic exercises are those moving with a steady weight, for example bicep curls with small weights or shoulder pull-downs on a workout machine. Again, ask your doctor or physical therapist to recommend a routine for your fitness level.
Why do you need strength training in addition to aerobics? The best support, both for comfort and movement, for a troubled joint is to strengthen the muscle that surrounds it. I have a torn miniscus in my right knee, and with regular workouts and yoga, it no longer restricts or bothers me.
The third exercise component recommended by the AGS is flexibility and balance. Three to five days a week, spend several minutes stretching your arms, legs, shoulders, neck, and back muscles.
A good balance exercise is to stand with your hands a couple of inches above the kitchen counter. Shift your weigh slightly, and lift one foot a few inches. After a few seconds, switch feet. If you wobble, drop your hands to the counter to steady yourself, then lift them again when you find your balance.
Every Saturday I teach a free yoga class at 8:30 am at the Tallassee Community Library. Tallassee residents ages 6 to 75 work on strengthening, stretching, and balance. Come join us in our pursuit of a healthy life!
Three to seven days a week, those with osteoarthritis should get 20 to 30 minutes of low impact aerobic exercise at 50-70% of maximum heart rate. Aerobic exercise produces endorphins, which are the body's natural pain-relieving hormone. Ask your doctor or physical therapist for suitable exercises for your body and conditioning.
Those with osteoarthritis also need to do muscle strengthening activities. The AGS recommends two to three days per week doing eight to ten isotonic exercises with six to fifteen reps per exercise, building to more reps over time. Isotonic exercises are those moving with a steady weight, for example bicep curls with small weights or shoulder pull-downs on a workout machine. Again, ask your doctor or physical therapist to recommend a routine for your fitness level.
Why do you need strength training in addition to aerobics? The best support, both for comfort and movement, for a troubled joint is to strengthen the muscle that surrounds it. I have a torn miniscus in my right knee, and with regular workouts and yoga, it no longer restricts or bothers me.
The third exercise component recommended by the AGS is flexibility and balance. Three to five days a week, spend several minutes stretching your arms, legs, shoulders, neck, and back muscles.
A good balance exercise is to stand with your hands a couple of inches above the kitchen counter. Shift your weigh slightly, and lift one foot a few inches. After a few seconds, switch feet. If you wobble, drop your hands to the counter to steady yourself, then lift them again when you find your balance.
Every Saturday I teach a free yoga class at 8:30 am at the Tallassee Community Library. Tallassee residents ages 6 to 75 work on strengthening, stretching, and balance. Come join us in our pursuit of a healthy life!
July 1, 2009: Talking to Your Doctor About Pain
When you or a loved one is in pain, getting help can sometimes be difficult.
According to Dr. Frank Keefe, Professor of Psychiatry and Behavioral Sciences at Duke University, our attitudes toward pain have deep roots. The word “pain” comes from the Greek “poena” which means “punishment.” Many people still equate pain with sin, and may be reluctant to get treatment.
Instead, think of pain as your body’s early warning signal that something is wrong. Pay attention and get help. Listen to your body and catch a problem early, before it ripens into a full-blown disaster.
Before you see the doctor, jot down the answers to these questions. Giving your doctor accurate and complete information will help him or her find a strategy to eliminate or deal with the pain, and to diagnose the underlying causes. These questions are adapted from www.caringinfo.org.
How long have you been in pain?
Has this kind of pain come up before? If so, how did you deal with it? What worked or didn’t work?
Where is the pain located? Is it in more than one area? Does it move around? Where is the pain worst?
How severe is the pain? Be prepared to give the doctor a rating from one to ten.
Can you describe the pain? Is it stabbing, aching, burning, or like an electric shock? Write down a clear description of the exact pain.
Do you feel numbness, tingling, or loss of sensation along with the pain?
Does the pain stop you from doing regular activities? Do some activities make the pain worse?
How have you tried to alleviate the pain? Describe any stretching or postures that you have tried, those that help and those that don’t.
What medications have you tried? How often do you take them? How well and for how long do they work?
Do you have any allergies to pain medication?
Bring a copy of your answers to the doctor. Remember that excellent patients have excellent doctors. Be sure to state that your goal is to be comfortable and active. It’s time to enjoy a pain-free, healthy life.
According to Dr. Frank Keefe, Professor of Psychiatry and Behavioral Sciences at Duke University, our attitudes toward pain have deep roots. The word “pain” comes from the Greek “poena” which means “punishment.” Many people still equate pain with sin, and may be reluctant to get treatment.
Instead, think of pain as your body’s early warning signal that something is wrong. Pay attention and get help. Listen to your body and catch a problem early, before it ripens into a full-blown disaster.
Before you see the doctor, jot down the answers to these questions. Giving your doctor accurate and complete information will help him or her find a strategy to eliminate or deal with the pain, and to diagnose the underlying causes. These questions are adapted from www.caringinfo.org.
How long have you been in pain?
Has this kind of pain come up before? If so, how did you deal with it? What worked or didn’t work?
Where is the pain located? Is it in more than one area? Does it move around? Where is the pain worst?
How severe is the pain? Be prepared to give the doctor a rating from one to ten.
Can you describe the pain? Is it stabbing, aching, burning, or like an electric shock? Write down a clear description of the exact pain.
Do you feel numbness, tingling, or loss of sensation along with the pain?
Does the pain stop you from doing regular activities? Do some activities make the pain worse?
How have you tried to alleviate the pain? Describe any stretching or postures that you have tried, those that help and those that don’t.
What medications have you tried? How often do you take them? How well and for how long do they work?
Do you have any allergies to pain medication?
Bring a copy of your answers to the doctor. Remember that excellent patients have excellent doctors. Be sure to state that your goal is to be comfortable and active. It’s time to enjoy a pain-free, healthy life.
June 24, 2009: Green Tomatoes
Friends ask me, “Mary, Mary, quite contrary, how does your garden grow?”
Well, it’s growing very well, thank you! The yellow squash and zucchini plants are the size of small rugs, we’re eating basil like spinach, the peppers are peppering like mad, and the tomato plants are taller than I am.
So far there’s only one glitch – the tomatoes aren’t turning red. According to Purdue University, it’s gotten too hot too fast. They report the best temperatures for turning tomatoes red are between 68 and 77 degrees. We don’t even get down there at night these days! Their best advice is to wait it out. Eventually, the tomatoes will turn red and sweet.
In the meantime, there are plenty of good recipes for green tomatoes. We all know about fried green tomatoes. You can dip tomato slices in egg white first, then in corn meal, bread crumbs, cracker crumbs, or flour. A little cooking spray, a hot skillet, and you’ll have a delicious treat. Add diced hot peppers to the coating to spice things up.
Have you ever thought of baking stuffed green tomatoes? Just make your favorite stuffed pepper recipe with tomatoes instead. I like mine stuffed with rice, beans, and cheese. Dice up the scooped-out tomato center and add it to the stuffing. Again, think hot peppers!
If you have a lot of green tomatoes and don’t want to wait, try making green tomato ketchup or salsa. Put six pounds of sliced tomatoes and 3 pounds of sliced onions in a big heavy pot. Add spices to taste, plus two cups of vinegar and one cup of honey. Slow cook the whole thing for about four hours. For ketchup, puree the mixture in a blender, then sieve it to remove lumps. If you prefer salsa, add hot peppers to taste to the cooking pot and keep the lumps. You can preserve the ketchup/salsa, or you can put it in plastic containers and freeze it. Frozen, it keeps for several months.
To paraphrase a famous quote, when life gives you green tomatoes, Enjoy!
Well, it’s growing very well, thank you! The yellow squash and zucchini plants are the size of small rugs, we’re eating basil like spinach, the peppers are peppering like mad, and the tomato plants are taller than I am.
So far there’s only one glitch – the tomatoes aren’t turning red. According to Purdue University, it’s gotten too hot too fast. They report the best temperatures for turning tomatoes red are between 68 and 77 degrees. We don’t even get down there at night these days! Their best advice is to wait it out. Eventually, the tomatoes will turn red and sweet.
In the meantime, there are plenty of good recipes for green tomatoes. We all know about fried green tomatoes. You can dip tomato slices in egg white first, then in corn meal, bread crumbs, cracker crumbs, or flour. A little cooking spray, a hot skillet, and you’ll have a delicious treat. Add diced hot peppers to the coating to spice things up.
Have you ever thought of baking stuffed green tomatoes? Just make your favorite stuffed pepper recipe with tomatoes instead. I like mine stuffed with rice, beans, and cheese. Dice up the scooped-out tomato center and add it to the stuffing. Again, think hot peppers!
If you have a lot of green tomatoes and don’t want to wait, try making green tomato ketchup or salsa. Put six pounds of sliced tomatoes and 3 pounds of sliced onions in a big heavy pot. Add spices to taste, plus two cups of vinegar and one cup of honey. Slow cook the whole thing for about four hours. For ketchup, puree the mixture in a blender, then sieve it to remove lumps. If you prefer salsa, add hot peppers to taste to the cooking pot and keep the lumps. You can preserve the ketchup/salsa, or you can put it in plastic containers and freeze it. Frozen, it keeps for several months.
To paraphrase a famous quote, when life gives you green tomatoes, Enjoy!
June 10, 2009: Aging and Health
As we age, our bodies change. Let’s look at how we can adapt and maintain a healthy life.
Our hearts get a little stiffer and a bit larger. If heart problems develop, lose a little weight. Losing 15% of body weight reduces blood pressure and may decrease the need for medication. Avoid heavy lifting and strenuous aerobic exercise, but keep up daily activities like walking. Spend ten to thirty minutes every day relaxing, perhaps through yoga, tai chi, or deep breathing.
Our lung capacity lowers. At the extreme, COPD results in difficulty exhaling. Breathe in through the nose and out through pursed lips, as if you were blowing out candles on a large cake. Exhaling this way keeps the lung passages open a microsecond longer, which helps clear the junk from the lungs.
The filtering capacity of the kidneys lowers. The answer to this is a no-brainer – drink lots of water!
The liver gets smaller. Avoid heavy consumption of alcohol; limit yourself to no more than two drinks per day for men and one for women. Cut down on fats, especially saturated and trans-fat.
Our muscle-to-fat ratio shifts, unfortunately toward less muscle and more fat. Another good reason to keep exercising and eat less.
Our eyes see less well at night. Be especially careful or don’t drive after dark.
We lose some high frequency hearing. It becomes harder to hear lighter, for example women’s, voices. Ladies, if he says he didn’t hear you, that might be technically true.
As we age, we tend to wake up earlier. Just follow Ben Franklin’s advice: “Early to bed, early to rise….”
And finally, there’s some good news! Our brains develop more connections. As we begin to lose neurons, our brains compensate by forming more and stronger connections. The saying, “Age brings wisdom,” has a basis in physiology.
Our bodies are getting a little stiffer and drier, but the lifestyle changes we need to make are healthy choices for everyone. A little more exercise, a little less food and alcohol, and going to sleep a little earlier will pay big dividends in maintaining a healthy life.
Our hearts get a little stiffer and a bit larger. If heart problems develop, lose a little weight. Losing 15% of body weight reduces blood pressure and may decrease the need for medication. Avoid heavy lifting and strenuous aerobic exercise, but keep up daily activities like walking. Spend ten to thirty minutes every day relaxing, perhaps through yoga, tai chi, or deep breathing.
Our lung capacity lowers. At the extreme, COPD results in difficulty exhaling. Breathe in through the nose and out through pursed lips, as if you were blowing out candles on a large cake. Exhaling this way keeps the lung passages open a microsecond longer, which helps clear the junk from the lungs.
The filtering capacity of the kidneys lowers. The answer to this is a no-brainer – drink lots of water!
The liver gets smaller. Avoid heavy consumption of alcohol; limit yourself to no more than two drinks per day for men and one for women. Cut down on fats, especially saturated and trans-fat.
Our muscle-to-fat ratio shifts, unfortunately toward less muscle and more fat. Another good reason to keep exercising and eat less.
Our eyes see less well at night. Be especially careful or don’t drive after dark.
We lose some high frequency hearing. It becomes harder to hear lighter, for example women’s, voices. Ladies, if he says he didn’t hear you, that might be technically true.
As we age, we tend to wake up earlier. Just follow Ben Franklin’s advice: “Early to bed, early to rise….”
And finally, there’s some good news! Our brains develop more connections. As we begin to lose neurons, our brains compensate by forming more and stronger connections. The saying, “Age brings wisdom,” has a basis in physiology.
Our bodies are getting a little stiffer and drier, but the lifestyle changes we need to make are healthy choices for everyone. A little more exercise, a little less food and alcohol, and going to sleep a little earlier will pay big dividends in maintaining a healthy life.
Friday, June 12, 2009
June 10, 2009: Protecting Your Spine
Did you know that one in three American women over 50 will eventually have a spinal fracture? According to the National Osteoporosis Foundation, fractures can happen suddenly, when you are doing an activity you’ve done without problems for years. Your best protection is to know which postures are the safest, and which put your spine at risk.
The safest position for your spine is supine, or lying flat on your back. This is the best position for exercises that stretch, rotate, or flex your spine.
Another basically safe position is prone, lying flat on your stomach. If that’s comfortable for you, you can do back arches and upper body strengthening like knee push-ups with minimal spinal risk.
The next safest position is on your hands and knees with a flat back. When gardening, try going down on one knee (not both) and rotating forward from the hips to weed with a flat back, rather than rounding your waist and shoulders. Your back will thank you.
Next safest is standing. Stand up straight, think military “Attention!” without the tension. I like to imagine I have wings attached to my shoulder blades, tugging them gently down and back. You can safely do many exercises standing. Just be careful not to twist with weights. Use this posture to work on your arms, shoulders, waist, and neck. One thing you don’t want to do standing is to bend from the waist. If you need to reach forward, bend at the hips keeping your back flat.
Surprisingly, strong abdominal contractions like sit-ups put your back at risk. The fronts of the lumbar vertebrae are also crunched when you do crunches. If you want to strengthen your abdomen, work supine with exercises like alternate leg raises.
Sitting puts more load on your spine than standing. Things you can do safely standing up, you need to be careful with when seated. For example, don’t twist and lift. This is the single action that puts your back most at risk. Be careful passing heavy plates at the supper table.
You are as young as your spine! Follow these simple guidelines and protect your beautiful back.
The safest position for your spine is supine, or lying flat on your back. This is the best position for exercises that stretch, rotate, or flex your spine.
Another basically safe position is prone, lying flat on your stomach. If that’s comfortable for you, you can do back arches and upper body strengthening like knee push-ups with minimal spinal risk.
The next safest position is on your hands and knees with a flat back. When gardening, try going down on one knee (not both) and rotating forward from the hips to weed with a flat back, rather than rounding your waist and shoulders. Your back will thank you.
Next safest is standing. Stand up straight, think military “Attention!” without the tension. I like to imagine I have wings attached to my shoulder blades, tugging them gently down and back. You can safely do many exercises standing. Just be careful not to twist with weights. Use this posture to work on your arms, shoulders, waist, and neck. One thing you don’t want to do standing is to bend from the waist. If you need to reach forward, bend at the hips keeping your back flat.
Surprisingly, strong abdominal contractions like sit-ups put your back at risk. The fronts of the lumbar vertebrae are also crunched when you do crunches. If you want to strengthen your abdomen, work supine with exercises like alternate leg raises.
Sitting puts more load on your spine than standing. Things you can do safely standing up, you need to be careful with when seated. For example, don’t twist and lift. This is the single action that puts your back most at risk. Be careful passing heavy plates at the supper table.
You are as young as your spine! Follow these simple guidelines and protect your beautiful back.
June 3, 2009: Bug-Repellant Herbs
Did you know that many herbs are naturally repellant to bugs, and even cats?
Lavender repels flies, silverfish, and fleas, and may also repel tics and mice. Santolina (Cotton Lavender) is the best. Enjoy it in the garden, then put dried sprays in closets and drawers for the winter.
Mint repels flies, fleas, mice, rats, cabbage moth, and ants. An old hikers’ trick is to rub some on your pants to deter chiggers and ticks.
A great herb to repel many insects is sage. It’s also a cooking staple, and dries well for sachets and potpourri.
Marigolds are a time-honored bug-repellant for the garden, especially for nematodes (microscopic round worms that damage plant roots). An article from the Alabama Cooperative Extension System (ACES) debunks the use of marigolds as a general bug-repellant, but I still like the bright little guys. Plants lots, and allow at least a year for them to start repelling nematodes.
I grow basil for omelets and salads. Happily, this delicious little plant also repels flies and mosquitos.
Tansy, pyrethrum and feverfew repel moths, flies, ants, mice, mosquitoes, cockroaches, mites and bedbugs. Two hundred years ago, tansy was scattered on sickroom floors as a natural repellant.
Rue, another bright yellow flower, repels cats, fleas, and Japanese beetles. Plant it near raspberries and roses.
Lemongrass contains citronella, a natural mosquito repellant. Catnip contains nepetalactone, which some claim is a more effective mosquito repellant than DEET. Pennyroyal contains pulegone, another strong natural repellant. The scientific name for pennyroyal comes from the Latin pulex, meaning flea. Early Native Americans rubbed pennyroyal on their skin.
In fact, for a quick bug repellent while you’re weeding or hiking, rub a few crushed leaves of basil, lemon balm, pennyroyal, or catnip on your arms and legs. Keep applying it often. The bug-repellant component is in the essential oil of the leaves and stems, and evaporates quickly.
An added bonus is that many herbs are perennials. Plant them once, and they’ll thrive year after year. Plant thyme and lavender around the edge of your vegetable garden, and intersperse annuals like basil and marigolds among the veggie plants.
Above all, enjoy! Rub your hands along the leaves and savor the aromas. Experiment with adding fresh herbs to favorite dishes. Dry them, and enjoy fresh-smelling clothes and an aromatic house all winter. How provident that bugs tend to hate the same scents that are so pleasing to human noses!
Lavender repels flies, silverfish, and fleas, and may also repel tics and mice. Santolina (Cotton Lavender) is the best. Enjoy it in the garden, then put dried sprays in closets and drawers for the winter.
Mint repels flies, fleas, mice, rats, cabbage moth, and ants. An old hikers’ trick is to rub some on your pants to deter chiggers and ticks.
A great herb to repel many insects is sage. It’s also a cooking staple, and dries well for sachets and potpourri.
Marigolds are a time-honored bug-repellant for the garden, especially for nematodes (microscopic round worms that damage plant roots). An article from the Alabama Cooperative Extension System (ACES) debunks the use of marigolds as a general bug-repellant, but I still like the bright little guys. Plants lots, and allow at least a year for them to start repelling nematodes.
I grow basil for omelets and salads. Happily, this delicious little plant also repels flies and mosquitos.
Tansy, pyrethrum and feverfew repel moths, flies, ants, mice, mosquitoes, cockroaches, mites and bedbugs. Two hundred years ago, tansy was scattered on sickroom floors as a natural repellant.
Rue, another bright yellow flower, repels cats, fleas, and Japanese beetles. Plant it near raspberries and roses.
Lemongrass contains citronella, a natural mosquito repellant. Catnip contains nepetalactone, which some claim is a more effective mosquito repellant than DEET. Pennyroyal contains pulegone, another strong natural repellant. The scientific name for pennyroyal comes from the Latin pulex, meaning flea. Early Native Americans rubbed pennyroyal on their skin.
In fact, for a quick bug repellent while you’re weeding or hiking, rub a few crushed leaves of basil, lemon balm, pennyroyal, or catnip on your arms and legs. Keep applying it often. The bug-repellant component is in the essential oil of the leaves and stems, and evaporates quickly.
An added bonus is that many herbs are perennials. Plant them once, and they’ll thrive year after year. Plant thyme and lavender around the edge of your vegetable garden, and intersperse annuals like basil and marigolds among the veggie plants.
Above all, enjoy! Rub your hands along the leaves and savor the aromas. Experiment with adding fresh herbs to favorite dishes. Dry them, and enjoy fresh-smelling clothes and an aromatic house all winter. How provident that bugs tend to hate the same scents that are so pleasing to human noses!
May 27, 2009: More on Healthy Body, Healthy Mind
Last week we looked at several aspects of healthy life: paying attention, putting together a strong medical team, getting enough exercise, relaxing, and eating well. This week we’ll look at four more sectors of the “wheel of health” as identified by Duke Integrative Medicine: preventative care, environment, relationships, and spirituality.
Preventative care can save your life. Women need a pap smear every three years from age 18 and a mammogram every one to two years from age 40. Men, start annual PSAs at 50. Get your cholesterol checked every five years, women beginning at 45, men at 35. Ask your doctor what further tests are indicated by your family history and lifestyle.
Our physical environment can support or undermine our health. Common sense at-home preventative care includes washing your hands and avoiding cigarette smoke. Clutter is stressful; simple and neat is relaxing. Sound can be stressful too. Turn off the TV when you’re not in the room. Open a window and listen to the birds. With or without allergies, all of us benefit from avoiding harsh chemical odors. Fresh flowers and green plants brighten the room and clean the air.
Like the physical environment, our relationships either nurture us or undermine us. If you don’t enjoy loud music, you may want to steer clear of loud people too. Avoid people who gossip or put other people down. Anyone who makes fun of you or your interests isn’t worth your time. Avoid people who drain your spirit, and spend time with people who energize you. Surround yourself with upbeat people who like you the way you are.
Having a sense of purpose is one of the cornerstones of healthy life. Your purpose may come from helping others, from spirituality, from connection with nature, from expressing your creativity, or from a myriad of other sources. You can strengthen your sense of purpose by joining others with like goals. Some find great joy in their church community, linking spirituality with mutually supportive relationships. Some find purpose in helping others through organizations like Habitat for Humanity and the Humane Society. Some build connections with fellow writers or artists.
Each aspect of healthy living feeds the others. Eating and exercising are more fun with friends, knowing you don’t have a disease eases stress, relaxing your mind draws healthy people into your life. It’s a big circle, and the hub is mindfulness. Pay attention to your body, your friends, and your environment, and reap the rewards of a healthy life.
Preventative care can save your life. Women need a pap smear every three years from age 18 and a mammogram every one to two years from age 40. Men, start annual PSAs at 50. Get your cholesterol checked every five years, women beginning at 45, men at 35. Ask your doctor what further tests are indicated by your family history and lifestyle.
Our physical environment can support or undermine our health. Common sense at-home preventative care includes washing your hands and avoiding cigarette smoke. Clutter is stressful; simple and neat is relaxing. Sound can be stressful too. Turn off the TV when you’re not in the room. Open a window and listen to the birds. With or without allergies, all of us benefit from avoiding harsh chemical odors. Fresh flowers and green plants brighten the room and clean the air.
Like the physical environment, our relationships either nurture us or undermine us. If you don’t enjoy loud music, you may want to steer clear of loud people too. Avoid people who gossip or put other people down. Anyone who makes fun of you or your interests isn’t worth your time. Avoid people who drain your spirit, and spend time with people who energize you. Surround yourself with upbeat people who like you the way you are.
Having a sense of purpose is one of the cornerstones of healthy life. Your purpose may come from helping others, from spirituality, from connection with nature, from expressing your creativity, or from a myriad of other sources. You can strengthen your sense of purpose by joining others with like goals. Some find great joy in their church community, linking spirituality with mutually supportive relationships. Some find purpose in helping others through organizations like Habitat for Humanity and the Humane Society. Some build connections with fellow writers or artists.
Each aspect of healthy living feeds the others. Eating and exercising are more fun with friends, knowing you don’t have a disease eases stress, relaxing your mind draws healthy people into your life. It’s a big circle, and the hub is mindfulness. Pay attention to your body, your friends, and your environment, and reap the rewards of a healthy life.
Wednesday, May 20, 2009
May 20, 2009: Healthy Body, Healthy Mind
Taking care of ourselves has many meanings. We need to attend to our physical health for sure, but also to our mental and spiritual well-being. In April, I attended a training program in Therapeutic Yoga for Seniors through Duke Integrative Medicine, a part of Duke University Health System. Their system looks at health from many aspects, each of which contributes to overall well-being.
First and foremost, we need to pay attention. Letting things slide doesn’t work. Pay attention to your body, your food, your energy, and your moods, not to the point of hypochondria, but enough to alert you to problems while they are readily treatable.
Second and equally important, get a solid professional team working with you. We are lucky in Tallassee to have wonderful primary care and specialist physicians and nurses. Remember to work with your pharmacist as well. Get all your prescriptions from one pharmacy. Keep a list in your wallet or purse. Don’t be afraid to speak up, and also to listen carefully. Your health is a cooperative effort. Being an informed patient is just as important as having a good medical team.
Our bodies are made to move. Twenty minutes of exercise a day can help prevent many common diseases, including heart disease and diabetes. Community Hospital offers a free Stretching for Seniors program every Tuesday and Thursday morning at 9:00. I teach a free therapeutic yoga class at Tallassee Community Library every Saturday morning at 8:30. No excuses! Walk, stretch, garden, and protect your good health.
Our minds have a great influence on our health as well. Stress produces harmful levels of hormones that over time can damage the body. Calm your mind and clean out the junk in the bottom of your lungs by drawing slow deep breaths into the belly. Practice whatever quiets your mind, whether meditation or prayer or progressive muscle relaxation. Worrying doesn’t solve problems, and it’s hard on your body. Let go of stress.
We are what we eat. A healthy, balanced diet will help protect your health, and a poor diet will predispose you to disease. Pay attention to what you put in your mouth. Everything works together. A well-exercised body and a relaxed mind will naturally choose healthier food.
Next week we’ll finish up the overview of an integrated plan for healthy life by looking at the role of spirituality, environment, relationships, and preventative care. Until then, relax, be grateful, enjoy!
First and foremost, we need to pay attention. Letting things slide doesn’t work. Pay attention to your body, your food, your energy, and your moods, not to the point of hypochondria, but enough to alert you to problems while they are readily treatable.
Second and equally important, get a solid professional team working with you. We are lucky in Tallassee to have wonderful primary care and specialist physicians and nurses. Remember to work with your pharmacist as well. Get all your prescriptions from one pharmacy. Keep a list in your wallet or purse. Don’t be afraid to speak up, and also to listen carefully. Your health is a cooperative effort. Being an informed patient is just as important as having a good medical team.
Our bodies are made to move. Twenty minutes of exercise a day can help prevent many common diseases, including heart disease and diabetes. Community Hospital offers a free Stretching for Seniors program every Tuesday and Thursday morning at 9:00. I teach a free therapeutic yoga class at Tallassee Community Library every Saturday morning at 8:30. No excuses! Walk, stretch, garden, and protect your good health.
Our minds have a great influence on our health as well. Stress produces harmful levels of hormones that over time can damage the body. Calm your mind and clean out the junk in the bottom of your lungs by drawing slow deep breaths into the belly. Practice whatever quiets your mind, whether meditation or prayer or progressive muscle relaxation. Worrying doesn’t solve problems, and it’s hard on your body. Let go of stress.
We are what we eat. A healthy, balanced diet will help protect your health, and a poor diet will predispose you to disease. Pay attention to what you put in your mouth. Everything works together. A well-exercised body and a relaxed mind will naturally choose healthier food.
Next week we’ll finish up the overview of an integrated plan for healthy life by looking at the role of spirituality, environment, relationships, and preventative care. Until then, relax, be grateful, enjoy!
May 13, 2009: Beginner Veggie Gardeners, Part 2
In between tornados, downpours, and plenty of lightning, my daughter Lynde, my friend Sharon, and I did finally manage to plant a garden-full of veggies.
A cautionary observation: If you rototill and fertilize ahead of time, and then you can’t plant because the weather goes haywire, the weeds will flourish with their excellent feeding! Another observation: the pine straw you put down to control the weeds will prickle your knees when you kneel down to pull out the weeds that grow anyway, thanks to the fertilizer that you thought was going to be for the plants.
One last mea culpa: We didn’t follow Charles Pollard’s excellent advice to be patient planters. Charles is a local horticulturalist and nursery owner who has been our mentor. We planted zucchini and peppers on Good Friday, and they froze a bit. Thinking they’d die, we added more, and now have 18 thriving zucchini plants and 27 peppers. I’ll be bringing the overflow to the library on Saturday mornings.
We did follow Charles’s advice on tomatoes, and I’m happy to report that all are thriving. Considering I bought the smallest, least expensive tomato plants (about 30 cents each), they are doing us proud. The secret is to dig a deeper hole than you think you need, and work in a couple of cups of pickling lime into the bottom. Mix the lime and soil well, and then plant the tomato on top of the lime mix, but still deep enough to encourage a sturdy stalk. We peeled off the bottom leaves and planted our little guys with about two inches of plant showing.
Being experimental farmers as well as beginners, we decided to do a controlled study and plant a couple of tomatoes without lime. Okay, we ran out of lime. So far the plants all look healthy, but we’ll monitor progress.
Next step will be to add more fertilizer, this time ammonium nitrate. For tomatoes and eggplants, dig a shallow trench and add one big spoon of ammonium nitrate on each side of each plant. Squash, greens, and corn also like extra nitrogen. Legumes (peas and beans) are nitrogen-fixing, which means they put nitrogen into the soil, so don’t include them in the ammonium nitrate feeding. Nitrogen in the soil lasts 60 to 90 days.
The garden is beautiful now, with the veggies in flower. Planting, watering, and weeding have become fun community times to share laughs and squeals. Isn’t it a blessing that hard times can push us toward healthy living?
A cautionary observation: If you rototill and fertilize ahead of time, and then you can’t plant because the weather goes haywire, the weeds will flourish with their excellent feeding! Another observation: the pine straw you put down to control the weeds will prickle your knees when you kneel down to pull out the weeds that grow anyway, thanks to the fertilizer that you thought was going to be for the plants.
One last mea culpa: We didn’t follow Charles Pollard’s excellent advice to be patient planters. Charles is a local horticulturalist and nursery owner who has been our mentor. We planted zucchini and peppers on Good Friday, and they froze a bit. Thinking they’d die, we added more, and now have 18 thriving zucchini plants and 27 peppers. I’ll be bringing the overflow to the library on Saturday mornings.
We did follow Charles’s advice on tomatoes, and I’m happy to report that all are thriving. Considering I bought the smallest, least expensive tomato plants (about 30 cents each), they are doing us proud. The secret is to dig a deeper hole than you think you need, and work in a couple of cups of pickling lime into the bottom. Mix the lime and soil well, and then plant the tomato on top of the lime mix, but still deep enough to encourage a sturdy stalk. We peeled off the bottom leaves and planted our little guys with about two inches of plant showing.
Being experimental farmers as well as beginners, we decided to do a controlled study and plant a couple of tomatoes without lime. Okay, we ran out of lime. So far the plants all look healthy, but we’ll monitor progress.
Next step will be to add more fertilizer, this time ammonium nitrate. For tomatoes and eggplants, dig a shallow trench and add one big spoon of ammonium nitrate on each side of each plant. Squash, greens, and corn also like extra nitrogen. Legumes (peas and beans) are nitrogen-fixing, which means they put nitrogen into the soil, so don’t include them in the ammonium nitrate feeding. Nitrogen in the soil lasts 60 to 90 days.
The garden is beautiful now, with the veggies in flower. Planting, watering, and weeding have become fun community times to share laughs and squeals. Isn’t it a blessing that hard times can push us toward healthy living?
May 6, 2009: The Joy of Hugging
Folk wisdom tells us we need eight hugs a day to stay healthy, twelve hugs a day to heal. Modern medicine may not use the same numbers, but it does endorse touch as an important component of health.
We are born from an all-surrounding hug, the womb. Our bodies know instinctively that a hug means warmth, caring, and support. As children we cuddle easily. As we grow up, we learn about distance, but we still crave hugs at moments of triumph or trouble.
Social hugging isn’t the same as healing hugging. The touch-the-shoulder, peck-the-cheek greeting of social gatherings doesn’t contribute much to the health of either party. Instead, next time you hug someone, put your focus on the other person, even if only for a few seconds. Giving a focused hug is a great way to genuinely connect, and receiving a focused hug is a powerful booster of self-esteem.
One of the lovely things about hugging is that it takes two. The hugger and the huggee benefit equally. Except in competitive wrestling, a hug is always a positive expression. We hug to greet, to comfort, to congratulate, and to support.
Here’s a heart hug you can try with someone you feel close to. Each person puts their left hand over the other’s shoulder, and their right arm around the other’s waist. You’ll find your hearts will line up, opening a channel of comfort and caring, heart to heart.
More benefits of hugging—it’s environmentally friendly. Conserve heat; hug a friend. It’s equal-opportunity. Everybody can give and receive hugs. It’s portable and doesn’t require equipment. You can hug any time, anywhere. It’s all natural, no chemicals, no pesticides, no preservatives. There are no parts to wear out, no warranties to send in, and no insurance requirements. In fact, hugging is the darn-near-perfect activity.
Medical research bears out the health value of hugging. According to Dolores Krieger, R.N., Ph.D., of New York University, when one person hugs or touches another, it raises the level of hemoglobin, bringing healing oxygen to tissues. Scientists have known for decades that infants require touch to develop healthy bodies and minds. Other research shows hugging can slow the onset of senility. From birth to death, we all need hugs.
So start counting. Have you gotten your eight hugs today? More important, have you given eight hugs? Just to be safe, I think I’ll go for twelve.
We are born from an all-surrounding hug, the womb. Our bodies know instinctively that a hug means warmth, caring, and support. As children we cuddle easily. As we grow up, we learn about distance, but we still crave hugs at moments of triumph or trouble.
Social hugging isn’t the same as healing hugging. The touch-the-shoulder, peck-the-cheek greeting of social gatherings doesn’t contribute much to the health of either party. Instead, next time you hug someone, put your focus on the other person, even if only for a few seconds. Giving a focused hug is a great way to genuinely connect, and receiving a focused hug is a powerful booster of self-esteem.
One of the lovely things about hugging is that it takes two. The hugger and the huggee benefit equally. Except in competitive wrestling, a hug is always a positive expression. We hug to greet, to comfort, to congratulate, and to support.
Here’s a heart hug you can try with someone you feel close to. Each person puts their left hand over the other’s shoulder, and their right arm around the other’s waist. You’ll find your hearts will line up, opening a channel of comfort and caring, heart to heart.
More benefits of hugging—it’s environmentally friendly. Conserve heat; hug a friend. It’s equal-opportunity. Everybody can give and receive hugs. It’s portable and doesn’t require equipment. You can hug any time, anywhere. It’s all natural, no chemicals, no pesticides, no preservatives. There are no parts to wear out, no warranties to send in, and no insurance requirements. In fact, hugging is the darn-near-perfect activity.
Medical research bears out the health value of hugging. According to Dolores Krieger, R.N., Ph.D., of New York University, when one person hugs or touches another, it raises the level of hemoglobin, bringing healing oxygen to tissues. Scientists have known for decades that infants require touch to develop healthy bodies and minds. Other research shows hugging can slow the onset of senility. From birth to death, we all need hugs.
So start counting. Have you gotten your eight hugs today? More important, have you given eight hugs? Just to be safe, I think I’ll go for twelve.
Apr 29, 2009: Happy Feet
Often feet give us the first signs of serious illness. Arthritis, diabetes, and nerve and circulatory disorders show their initial symptoms in the feet. It’s important to pay attention and take good care of your feet, both for comfort and for overall health.
Did you know your foot has 26 bones, 33 joints, 107 ligaments, and 19 muscles? In fact, one-fourth of all the bones in the body are in the feet. The best exercise for all those bones, joints, ligaments, and muscles is walking. Our bodies are built from the ground up, so to speak. A good goal is to walk 10,000 steps a day. That’s about 3.5 miles, and you might be surprised how close you already come just living your life. You can invest in a pedometer that counts your steps for about $10. You can also get a step-counter as an iPhone app.
You may be as shocked as I was to learn that there are 250,000 sweat glands in a pair of feet. That’s why your shoes get stinky if you don’t air them out. A couple of simple rules may help. Don’t wear the same shoes two days in a row. Buy shoes that are a little bigger than you’re used to, especially in the toe area. Wear cotton socks. J. C. Penney is one of the few stores with inexpensive 100% cotton socks.
Here’s another factoid: the skin on the sole of the foot is four times thicker than the skin on the rest of the body. I’m not sure how that translates to foot care, but it’s interesting.
A few simple health precautions will pay dividends in healthier feet. Wash your feet every day with a mild soap. Use a fungicidal soap if you have foot odor or fungus. The skin between the toes is more prone to infection. Dry your feet carefully, especially between the toes. If you put lotion on your feet, avoid this area. Trim your toenails straight across. Let blisters dry out on their own. Just cover them with a dry, sterile bandage. Never pop them, as this can lead to infection.
Check your bare feet every day. Treat minor cuts and blisters right away. If you notice an ulcer, red spot, swelling, or sore, consult a doctor. Remember that foot problems can be early warning signs of serious illness. Take care of your feet, and keep your whole body healthy.
Did you know your foot has 26 bones, 33 joints, 107 ligaments, and 19 muscles? In fact, one-fourth of all the bones in the body are in the feet. The best exercise for all those bones, joints, ligaments, and muscles is walking. Our bodies are built from the ground up, so to speak. A good goal is to walk 10,000 steps a day. That’s about 3.5 miles, and you might be surprised how close you already come just living your life. You can invest in a pedometer that counts your steps for about $10. You can also get a step-counter as an iPhone app.
You may be as shocked as I was to learn that there are 250,000 sweat glands in a pair of feet. That’s why your shoes get stinky if you don’t air them out. A couple of simple rules may help. Don’t wear the same shoes two days in a row. Buy shoes that are a little bigger than you’re used to, especially in the toe area. Wear cotton socks. J. C. Penney is one of the few stores with inexpensive 100% cotton socks.
Here’s another factoid: the skin on the sole of the foot is four times thicker than the skin on the rest of the body. I’m not sure how that translates to foot care, but it’s interesting.
A few simple health precautions will pay dividends in healthier feet. Wash your feet every day with a mild soap. Use a fungicidal soap if you have foot odor or fungus. The skin between the toes is more prone to infection. Dry your feet carefully, especially between the toes. If you put lotion on your feet, avoid this area. Trim your toenails straight across. Let blisters dry out on their own. Just cover them with a dry, sterile bandage. Never pop them, as this can lead to infection.
Check your bare feet every day. Treat minor cuts and blisters right away. If you notice an ulcer, red spot, swelling, or sore, consult a doctor. Remember that foot problems can be early warning signs of serious illness. Take care of your feet, and keep your whole body healthy.
Apr 22, 2009: Less Is More
Several thousand years ago, a sage named Lao Tzu said, “If you know what is enough, you will always have enough.”
In our buy-now, buy-more society, we often lose sight of what’s “enough.” Here are a few concrete ways to pare down, live with less, and have “enough” to be truly healthy and happy.
Give stuff away. If you haven’t used the exercise bike in two years, either start riding, or donate it to a favorite charity. Get a box and go through your kitchen. Anything you can’t remember how to use, give it away. Anything you have so many of that you don’t even use them all when you feed a crowd at Christmas dinner, donate some. Same thing with clothes. Same thing with linens. Giving is good for the heart, and less clutter is good for the heart too.
Slow down and enjoy your food. If you slow down and savor each delicious bite, you’ll end up eating less and maybe even losing weight. Don’t shovel—put down your fork between bites. And be sure to thank the chef, even if it’s yourself. Good cooking deserves loud appreciation.
Learn to say no. It’s easy to be overwhelmed with jobs and activities. Start by making a list of essential responsibilities. Making sure there’s enough food in the house might be one of those. Making everyone’s breakfast every day may not need to be on the essentials list. Once you’ve defined what’s essential, look at other jobs and activities you’ve taken on. Decide which contribute to your happiness and sense of well-being, and keep those. Any job that’s just a “job,” see if you can delegate or trade it away.
You can also learn to spend less. Many of us need to shop smart in these tough economic times. One way to make buying decisions is to think of money in terms of time. If you make $10 an hour and you want to buy a $140 iPod, ask yourself, am I willing to work 14 extra hours to pay for this item? If you make $30 an hour and you want to buy a car, calculate first. A $15,000 car equates to 500 hours of work. That’s about five months’ salary, ignoring all other regular living expenses. I’m not saying don’t buy, but I am saying, think about it.
Remember that as long as we have food, shelter, clothes, and the love of family and friends, we really do have “enough.”
In our buy-now, buy-more society, we often lose sight of what’s “enough.” Here are a few concrete ways to pare down, live with less, and have “enough” to be truly healthy and happy.
Give stuff away. If you haven’t used the exercise bike in two years, either start riding, or donate it to a favorite charity. Get a box and go through your kitchen. Anything you can’t remember how to use, give it away. Anything you have so many of that you don’t even use them all when you feed a crowd at Christmas dinner, donate some. Same thing with clothes. Same thing with linens. Giving is good for the heart, and less clutter is good for the heart too.
Slow down and enjoy your food. If you slow down and savor each delicious bite, you’ll end up eating less and maybe even losing weight. Don’t shovel—put down your fork between bites. And be sure to thank the chef, even if it’s yourself. Good cooking deserves loud appreciation.
Learn to say no. It’s easy to be overwhelmed with jobs and activities. Start by making a list of essential responsibilities. Making sure there’s enough food in the house might be one of those. Making everyone’s breakfast every day may not need to be on the essentials list. Once you’ve defined what’s essential, look at other jobs and activities you’ve taken on. Decide which contribute to your happiness and sense of well-being, and keep those. Any job that’s just a “job,” see if you can delegate or trade it away.
You can also learn to spend less. Many of us need to shop smart in these tough economic times. One way to make buying decisions is to think of money in terms of time. If you make $10 an hour and you want to buy a $140 iPod, ask yourself, am I willing to work 14 extra hours to pay for this item? If you make $30 an hour and you want to buy a car, calculate first. A $15,000 car equates to 500 hours of work. That’s about five months’ salary, ignoring all other regular living expenses. I’m not saying don’t buy, but I am saying, think about it.
Remember that as long as we have food, shelter, clothes, and the love of family and friends, we really do have “enough.”
Apr 15, 2009: Build Health Through Compassion
A recent article in the journal Psychoneuroendocrinology studied “the effect of compassion meditation on inflammatory, neuroendocrine and behavioral responses to psychosocial stress.” More simply, practicing compassion helps keep you healthy. Compassion seems to help especially with heart disease, depression, and diabetes.
How can you practice compassion? Here are a few ideas.
First, focus compassion on yourself. Make time to do something you love. Go for a walk in the woods, cuddle your dog, invite a friend for dinner—do what nourishes you. When you feel calm and content within yourself, you’ll find it easier to practice compassion with others.
A second simple builder of compassion is something many of us do already. Take time to express gratitude. Wake up and say thank you to be alive and healthy for another beautiful day. Give thanks before eating. End the day with a ritual, perhaps a prayer. Say thank you to the clerk, to the boy who opens a door for you, to everyone who could use a little boost. It’s impossible to feel down and grateful at the same time. Expressing your gratitude reminds you how lucky you really are.
Focus more on the ways we are alike, and less on the ways we are different. Sure some are taller, or smarter, or richer, or look different. But underneath, we all want the same things: health and happiness for ourselves and our loved ones. When you are with someone, try to shift your view just a little to see things through their eyes.
Practice kindness. Some people believe that everything you do returns threefold. If you help someone out, three good things will happen to you. Chances are your good things won’t come from the person you helped, but they’ll come. Start by actively looking for a good deed to do today. It can be as simple as smiling at someone who walks by. Soon you’ll notice that you are practicing kindness all day, and it’s coming right back.
Scientists aren’t sure why practicing compassion helps with heart disease, depression, and diabetes. Further studies are under way at Emory University. But in the meantime, they’ve already begun compassion-building exercises with patients at Emory Winship Cancer Institute. They are willing to believe the early evidence that compassion builds health, and so can we.
How can you practice compassion? Here are a few ideas.
First, focus compassion on yourself. Make time to do something you love. Go for a walk in the woods, cuddle your dog, invite a friend for dinner—do what nourishes you. When you feel calm and content within yourself, you’ll find it easier to practice compassion with others.
A second simple builder of compassion is something many of us do already. Take time to express gratitude. Wake up and say thank you to be alive and healthy for another beautiful day. Give thanks before eating. End the day with a ritual, perhaps a prayer. Say thank you to the clerk, to the boy who opens a door for you, to everyone who could use a little boost. It’s impossible to feel down and grateful at the same time. Expressing your gratitude reminds you how lucky you really are.
Focus more on the ways we are alike, and less on the ways we are different. Sure some are taller, or smarter, or richer, or look different. But underneath, we all want the same things: health and happiness for ourselves and our loved ones. When you are with someone, try to shift your view just a little to see things through their eyes.
Practice kindness. Some people believe that everything you do returns threefold. If you help someone out, three good things will happen to you. Chances are your good things won’t come from the person you helped, but they’ll come. Start by actively looking for a good deed to do today. It can be as simple as smiling at someone who walks by. Soon you’ll notice that you are practicing kindness all day, and it’s coming right back.
Scientists aren’t sure why practicing compassion helps with heart disease, depression, and diabetes. Further studies are under way at Emory University. But in the meantime, they’ve already begun compassion-building exercises with patients at Emory Winship Cancer Institute. They are willing to believe the early evidence that compassion builds health, and so can we.
Apr 8, 2009: Simplify for a Healthier Life
The more complicated our lives are, the more stressful. The more stressful, the less healthy. Here are a few easy ways to simplify your life.
Trade away activities that don’t contribute to your joy. I like washing dishes, warm water, squishy suds, so I wash while my daughter sweeps the kitchen, something I’d avoid forever if I could. Trade off so everybody gets to do more of what they like, and less of what they don’t. You get rid of the roaches; I’ll clean the toilet. You can trade with friends, too. A container of homemade soup may be a great trade both ways for a little yard work. Think outside the box. Do what you enjoy in exchange for what you don’t.
Create a simple system for bills. Set aside a particular spot on a desk with envelopes, stamps, return address labels, and a box for receipts. Write paid and the date on each stub, toss it in the box, and forget it. I empty my wallet about once a week and toss other important receipts in the same box. No stress if I need to return something to the hardware store. The receipt’s right there. And there’ll be less stress at tax time with all the receipts in one place.
Touch junk mail once. Put it straight into the shredder or recycling bin. The same holds for all paper. You may not be able to only touch a bill or a coupon once, but avoid organizing and reorganizing the same papers over and over.
Throw away before you organize. Get rid of the junk on your desk, then organize what’s left. Same for your purse, ladies. Clear out the empty lipstick tube and the inkless pen. Same for the refrigerator. Out with the expired, the dare-I-mention green, slimy, moldy? Straighten up the rest, and get a little burst of happy each time you open the fridge door.
Make lists. This may not work for everyone, but it does for me. Be sure to put “make a list” at the top, so you have something to cross off right away. For me, having a list on paper relieves the anxiety of wondering if I’m remembering everything. On a super-busy day, a list of things to do feels more do-able.
Best advice of all—listen to your own wisdom. You already have the solutions to create your simple, healthy life.
Trade away activities that don’t contribute to your joy. I like washing dishes, warm water, squishy suds, so I wash while my daughter sweeps the kitchen, something I’d avoid forever if I could. Trade off so everybody gets to do more of what they like, and less of what they don’t. You get rid of the roaches; I’ll clean the toilet. You can trade with friends, too. A container of homemade soup may be a great trade both ways for a little yard work. Think outside the box. Do what you enjoy in exchange for what you don’t.
Create a simple system for bills. Set aside a particular spot on a desk with envelopes, stamps, return address labels, and a box for receipts. Write paid and the date on each stub, toss it in the box, and forget it. I empty my wallet about once a week and toss other important receipts in the same box. No stress if I need to return something to the hardware store. The receipt’s right there. And there’ll be less stress at tax time with all the receipts in one place.
Touch junk mail once. Put it straight into the shredder or recycling bin. The same holds for all paper. You may not be able to only touch a bill or a coupon once, but avoid organizing and reorganizing the same papers over and over.
Throw away before you organize. Get rid of the junk on your desk, then organize what’s left. Same for your purse, ladies. Clear out the empty lipstick tube and the inkless pen. Same for the refrigerator. Out with the expired, the dare-I-mention green, slimy, moldy? Straighten up the rest, and get a little burst of happy each time you open the fridge door.
Make lists. This may not work for everyone, but it does for me. Be sure to put “make a list” at the top, so you have something to cross off right away. For me, having a list on paper relieves the anxiety of wondering if I’m remembering everything. On a super-busy day, a list of things to do feels more do-able.
Best advice of all—listen to your own wisdom. You already have the solutions to create your simple, healthy life.
Apr 1, 2009: Love My Dog
Love My Dog
Dogs and humans have been companions for about 15,000 years. Dr. Stanley Coren, author of several books including How to Speak Dog, is the Canadian guru of dog-think. He and my dad were professors of psychology at the University of British Columbia together, so I feel a special connection to his work.
Dogs can’t talk, but they often develop a remarkable vocabulary. According to Coren, many adult dogs can recognize about 200 words, the capacity of an average two year-old child. Highly trained dogs can differentiate and respond to as many as 300 words.
The dog will pick out the important words in a sentence. For example, “Who wants a treat?” probably sounds to a dog like “mumble mumble mumble TREAT.” Some dogs even learn to “spell,” recognizing the sound sequence W-A-L-K and running for the leash.
Like humans, dogs show emotion with their eyebrows. Unlike us, dogs also communicate with their ears, nose, and tail. In a pack, the dog with the highest tail is the alpha or leader. Scientists have learned from studying wolves that early dogs used the tail to coordinate the hunt. A raised tail brings the pack together. The alpha then points his nose toward where he wants each member to go to circle the prey.
Today, if you want your dog to go somewhere, look in that direction. Waving your arm means nothing to a dog, but he’ll follow your nose direction instinctively. Next time you ask your dog a question, raise your eyebrows. He’ll probably raise his eyebrows in response.
One of the healthiest things you can do is to love a dog. There is scientific evidence that petting a dog slows the heart rate and lowers blood pressure. Caring for a dog can give a person who lives alone a welcome daily routine, combating depression and loneliness. Dog owners may even survive heart attacks better and have lower cholesterol than non-dog-owners.
In many ways, the simplicity of a happy dog’s life points the way to health for us complicated humans. Love exuberantly, don’t carry a grudge, never go to bed angry—we can learn a lot from our dogs.
If you already love a dog, give him a hug right now. If you don’t, consider adopting a rescue dog if your circumstances permit. With an older dog, you get all the advantages of a loving pet without the need to house train or protect your shoes from chewing. Southern Skies Animal Sanctuary is a wonderful rescue organization right here in Tallassee. Give the adoption counselor a call at 334-283-1166, or check out some of their dogs at www.petfinder.com.
Dogs and humans have been companions for about 15,000 years. Dr. Stanley Coren, author of several books including How to Speak Dog, is the Canadian guru of dog-think. He and my dad were professors of psychology at the University of British Columbia together, so I feel a special connection to his work.
Dogs can’t talk, but they often develop a remarkable vocabulary. According to Coren, many adult dogs can recognize about 200 words, the capacity of an average two year-old child. Highly trained dogs can differentiate and respond to as many as 300 words.
The dog will pick out the important words in a sentence. For example, “Who wants a treat?” probably sounds to a dog like “mumble mumble mumble TREAT.” Some dogs even learn to “spell,” recognizing the sound sequence W-A-L-K and running for the leash.
Like humans, dogs show emotion with their eyebrows. Unlike us, dogs also communicate with their ears, nose, and tail. In a pack, the dog with the highest tail is the alpha or leader. Scientists have learned from studying wolves that early dogs used the tail to coordinate the hunt. A raised tail brings the pack together. The alpha then points his nose toward where he wants each member to go to circle the prey.
Today, if you want your dog to go somewhere, look in that direction. Waving your arm means nothing to a dog, but he’ll follow your nose direction instinctively. Next time you ask your dog a question, raise your eyebrows. He’ll probably raise his eyebrows in response.
One of the healthiest things you can do is to love a dog. There is scientific evidence that petting a dog slows the heart rate and lowers blood pressure. Caring for a dog can give a person who lives alone a welcome daily routine, combating depression and loneliness. Dog owners may even survive heart attacks better and have lower cholesterol than non-dog-owners.
In many ways, the simplicity of a happy dog’s life points the way to health for us complicated humans. Love exuberantly, don’t carry a grudge, never go to bed angry—we can learn a lot from our dogs.
If you already love a dog, give him a hug right now. If you don’t, consider adopting a rescue dog if your circumstances permit. With an older dog, you get all the advantages of a loving pet without the need to house train or protect your shoes from chewing. Southern Skies Animal Sanctuary is a wonderful rescue organization right here in Tallassee. Give the adoption counselor a call at 334-283-1166, or check out some of their dogs at www.petfinder.com.
Mar 25, 2009: Happiness Is Contagious
Scientists around the world have confirmed—happiness is contagious. A review published in 2008 in the British Medical Journal summarizes the findings of an ongoing study of the residents of Framingham, Massachusetts, which since 1948 has measured risk factors for cardiovascular disease. Nicholas Christakis, a medical sociologist at Harvard Medical School, reports that the study incidentally proves some familiar and reveals some startling new facts about happiness.
Happy people cluster together and are healthier overall. The more connected you are emotionally to a happy person, the more your own happiness increases. Surprisingly, not only your friends’ moods, but your friends’ friends’ friends’ moods affect your happiness. In fact, happiness spreads through three degrees of separation.
If a good friend who lives a few miles away suddenly becomes happy, you are 60% more likely to become happy yourself. If the newly happy person is a next door neighbor you know casually, your benefit drops to 30%. Surprisingly, the sudden happiness of a spouse only has a 10% chance of increasing your own happiness. This may be partly because we are most affected by the happiness of friends of the same gender.
How does happiness spread? We instinctively copy the facial and body language of people we are around. Elaine Hatfield at the University of Hawaii, Honolulu, suggests that the observer feels a “pale reflection of their companions’ actual emotions.” Scientists at the University of Tübingen, Germany, found that the stronger the facial expression, the stronger the emotion of the person observing. In other words, if you are with someone who looks afraid, your own fear response will be triggered. Conversely, being around someone who smiles a lot will trigger your own happiness.
In fact, Duncan Watts of Columbia University has demonstrated that injecting a person with a particular behavior into a group can spread that behavior like an infection through the whole group. We’ve all seen one negative person wreck a meeting. Happiness spreads the same way.
How can you maximize your own happiness? If you are around someone whose mood or behavior negatively affects you, insulate yourself from infection by avoiding the natural tendency to mirror their expressions and body language.
Surround yourself with positive, upbeat friends. Spend as much time as you can with people whose moods and behavior you admire. Joining a group with interests similar to your own is good. Even better is to socialize with the members as often as possible.
Remember that happy people attract other happy people. Cultivate contentment and gratitude in your own life, and watch the happiness spread.
Happy people cluster together and are healthier overall. The more connected you are emotionally to a happy person, the more your own happiness increases. Surprisingly, not only your friends’ moods, but your friends’ friends’ friends’ moods affect your happiness. In fact, happiness spreads through three degrees of separation.
If a good friend who lives a few miles away suddenly becomes happy, you are 60% more likely to become happy yourself. If the newly happy person is a next door neighbor you know casually, your benefit drops to 30%. Surprisingly, the sudden happiness of a spouse only has a 10% chance of increasing your own happiness. This may be partly because we are most affected by the happiness of friends of the same gender.
How does happiness spread? We instinctively copy the facial and body language of people we are around. Elaine Hatfield at the University of Hawaii, Honolulu, suggests that the observer feels a “pale reflection of their companions’ actual emotions.” Scientists at the University of Tübingen, Germany, found that the stronger the facial expression, the stronger the emotion of the person observing. In other words, if you are with someone who looks afraid, your own fear response will be triggered. Conversely, being around someone who smiles a lot will trigger your own happiness.
In fact, Duncan Watts of Columbia University has demonstrated that injecting a person with a particular behavior into a group can spread that behavior like an infection through the whole group. We’ve all seen one negative person wreck a meeting. Happiness spreads the same way.
How can you maximize your own happiness? If you are around someone whose mood or behavior negatively affects you, insulate yourself from infection by avoiding the natural tendency to mirror their expressions and body language.
Surround yourself with positive, upbeat friends. Spend as much time as you can with people whose moods and behavior you admire. Joining a group with interests similar to your own is good. Even better is to socialize with the members as often as possible.
Remember that happy people attract other happy people. Cultivate contentment and gratitude in your own life, and watch the happiness spread.
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