WELLNESS AFTER 50

Protein? Yes, Protein

2009-08-31T10:54:00.000-07:00

You absolutely need to pay attention to your daily protein intake. Why? Because you are losing muscle mass at an alarming rate, even while you are reading this article, unless you are doing something about it. You should aim for about 50 grams of protein per day, as a rough guideline. In addition to the protein, make sure you are doing some resistance training (that ugly word, EXERCISE) several times each week. If not, one day you may pick up your prescription bottle and not have the strength to open it. Read your food product labels and become familiar with the protein per serving, as well as the sugars and cholesterols. Did you know that two of the least expensive protein sources are peanut butter (1.8 cents per gram) and chicken (also 1.8 cents per gram)? I often start my day with peanut butter on whole wheat bread with some Smart Balance. That is a good breakfast and quick to prepare. Not much protein though, so I try to be aware of other protein meals and snacks during the day as well. As an alternative, if we have some leftover cooked chicken (43 grams of protein per cup), I might just eat a piece of that along with some fruit juice. On those days, I don't need to worry much about additional protein. Men generally require more protein than women, but lifestyle does need to be considered. For the average adult male, about 56 grams per day. Women, about 46 grams per day.

In recent years it has become common for those striving to lose weight to substitute protein drinks for meals, and if you are sensible about it, that's just fine. But don't substitute all your meals for the day, or several days of actual, chewable food for a tasty chocolate or strawberry protein shake. You may lose weight, but you may not like the other possible consequences. You can overload your system with protein and suffer the consequences of insufficient fiber and nutrients required to keep your digestive system functioning smoothly. If weight loss is your goal, be prepared to lose weight slowly and safely. That way, the weight you take off is more likely to STAY off. and please don't be fooled by all the infomercials telling you that you can just take some very expensive pill and lose all the weight you want without exercise. There is no substitute for proper diet and adequate exercise...period.

Thoughts about Vaccines and Disease

2009-08-27T17:48:00.000-07:00

I would really like to start a discussion here concerning vaccines and the possible connection to diseases. There has been much published online regarding the connection between certain epidemics and the vaccines administered to prevent them actually CAUSING outbreaks. I believe that this preponderance of evidence, some from proven experts in epidemiology or medical research, must be considered before you submit yourself to another needle. For my part I am focusing on just what I need to do to keep my immune system in peak condition. Among those necessary things are: adequate hydration, adequate rest, proper nutrition and adequate physical activity (yes, that means exercise). Let me just point out one additional thing I'm frankly just learning about. Adequate oxygenation. One way to boost your serum oxygen levels is through aerobic exercise, but you can also do it by self-administered hydrogen peroxide in distilled water. Someone is now heavily promoting a book called The One Minute Cure (because it takes just a minute to prepare it), but I'm not involved with that, nor am I against buying it. I just think that a little diligent online research on the subject will produce enough information so that you can discuss it with your doctor. I even found a detailed chart concerning how much to use and how often, and from what I can determine, that's basically what this book wants to sell you. In any case, I've already begun to treat myself to this therapy and I will post updates here. There is documentation about treatment of many conditions with hydrogen peroxide, especially in conjunction with liquid vitamin C in an intravenous application to treat certain cancers. Laboratory testing has proven that cancer cells cannot survive in an oxygen rich environment. It is not such a great leap to the conclusion that increasing the oxygen levels available to your cells might have some beneficial effect. I'm not a doctor, I do not give medical advice, and I encourage you to discuss ANY changes you might consider in your lifestyle, including supplements, exercise, or alternative therapies, with your health care provider.

If you would like know what URL's I have on file for some of this information, e-mail me and I will share them.

Are you a Writer, Programmer, Coder, Transcriptionist?

2009-08-18T14:52:00.001-07:00

I've signed up recently on the largest clearinghouse for employers and providers I've ever seen. If you are looking for ways to possibly supplement your retirement income with some work you can do online from home, you really must go check out oDesk.com. I love to write, and I've applied in a matter of minutes for more than a dozen online writing assignments. The pay method for most of them is assured by oDesk, and I'm impressed with the details the buyers (employers) provide. At the moment I'm working on writing tests for a company that does training, and I'm looking into another assignment that requires a good speaking voice for reading short scripts. Some of these jobs are short term, some run for months, but you can control that. If you are at all interested, let me refer you by clicking on this link below. I hope you find just what you need here:

Has it REALLY been that long?

2009-08-17T18:55:00.000-07:00

I found myself last fall getting very busy at work, very busy at home, and just too busy to keep up with all the many writing projects I had set for myself. In addition to maintaining a steady stream of writing for several blogs, I had some projects I wanted to get done around the house and yard before winter set in. So I just had to step back and consider what plates I could keep in the air and which ones to let crash to the ground. This blog was one of the early casualties of my busy schedule, but I'm quite happy to see that it is still just sitting here dormant, waiting for a little attention from me.

I want to update you briefly on my current situation, and maybe some of you will benefit from the information. Sine the focus here is on wellness after 50, I want to bring you information primarily about STAYING healthy as we age. But from time to time, despite our best efforts, the aging process does rear its ugly head and something simply goes wrong. That was the case at the end of the year, and the early weeks of 2009. In the coming days I will set aside some time to talk about a new little situation I'm learning to deal with, and perhaps we can exchange some information about it. I have spinal stenosis and foraminal stenosis in my cervical spine (neck) and upper back. It grabbed my complete attention while we were visiting family in Virginia, and for several days I could think of little else. But now, with the help of a combination of very powerful drugs, I'm doing quite well. Look for this article to post here by next weekend.
Meanwhile, please contact me by e-mail. I enjoy hearing from each of you and so far I've been able to answer all the messages. I'm hope to be taking on some paid writing assignments this fall, but I will try to do a better job of keeping this blog update n a regular basis too.
Meanwhile, if you or anyone you know is experiencing back pain, or any other chronic pain, please visit my website - http://backpaincomfort.com You can get a totally FREE Stretching Handbook on that site that might help relieve or even prevent back pain.

Recycle - Trade - Get Free Stuff

2008-08-22T19:27:00.000-07:00

Here's a great way to help your budget, clean out your house and simplify your life, while helping the environment and reducing unnecessary consumerism. That's a pretty tall order, but here's a way to do all that, and it is FREE. First, just take a good look around at all the "stuff'" you've accumulated. How much of it is just taking up space and collecting dust? What is still useful, but no longer being used? I have kitchen appliances we haven't used in years, just for example. Now what if someone else in your area needs something but just can't afford it. Maybe a single parent, a recent grad, an young person setting their first apartment, or someone who just bought their first house. There are so many things they need, and you might just have something you no longer use. So you go online to this site and post an OFFER. Every member can read the description of your item as well as where and when it can be picked up. You get e-mails. You contact the first one and make arrangements. If that doesn't work out, you contact the next one.

Second scenario: You need something. In my case, we needed a sewing machine. We gave ours to our daughter. Now we want to make some simple covers for our porch swing cushions, so I posted a WANTED notice. The next day we went about 7 miles and picked up a perfectly good sewing machine...FREE. All we needed to buy was some bobbins. How can you beat that?

Sound interesting? Then join our Freecycle Network! Just type those two words into your search engine, go to the website, type in your country and city, and you will see your closest group. I even found one in Victor Harbor, Australia, where I have some friends. Ours is in a suburb of Atlanta. If there is a group in your area, join. Free to join. Very few rules. And I think you will be surprised at the variety of things listed. Let me know what you think.

It never pays to show off

2008-08-22T19:25:00.000-07:00

Capoeira Fighter.wmv2017K Download

Horoscopes and Fortune Tellers

2008-05-22T07:55:00.000-07:00

I've always been a bit fascinated by these things. NOT by the horoscopes or the fortune tellers, but by the people who seem to put so much faith in them. Amazing, really. I avoid looking at horoscopes because I don't want to ever get caught up in them, and they can certainly draw you in. Like walking into and spider web. But if you are one who gets caught up in them, consider this: read each of the paragraphs, each of the sentences. Likely just about everything written is in such general terms that it could apply to almost anyone on any given day. But take it a step further. Have someone take the horoscope out of any paper on any day and actually cut out each paragraph individually, but cut OFF the star sign so that they have only little slips of newspaper with the statements. Now, carefully read each one and see if you can pick out which one applies to your sign. The odds are against you. In fact, according to a book titled "Why Do Buses Always Come In Threes - the Mathematics of Everyday Life" a study was done that proved that people cannot pick out the statements that apply to themselves. They cannot match up the statements with the star signs. What happens is that someone reads their sign and believes the parts that MIGHT apply to them, and ignores the ones that don't. Not too scientific is it? Want to really know how your day will turn out? Well, I can't predict the future any better than you can. But I have found that with very few exceptions, my day usually turns out pretty much the way I expect it to, day after day after day. If I get myself in a positive frame of mind and decide to have a good day, I usually do. You can do the same. Why would you rely on someone else to tell you what kind of day you will have?

Peaceful, Relaxing Music

2008-04-28T14:06:00.000-07:00

http://goodwatermusic.com/
click on "video"

The Diary

2008-04-15T07:46:00.000-07:00

This is dedicated to every woman (or man) who ever attempted to get
into a regular workout routine. A must read!

Dear Diary...
For my fiftieth birthday this year, my husband (the dear)purchased a
week of personal training at the local health club for me. Although I
am still in great shape since playing on my high school softball team,
I decided it would be a good idea to go ahead and give it a try. I
called the club and made my reservations with a personal trainer I'll
call Bruce, who identified himself as a 26 year old aerobics instructor
and model for athletic clothing and swim wear. My husband seemed
pleased with my enthusiasm to get started. The club encouraged me to
keep a diary to chart my progress.

Monday:
Started my day at 6:00 am. Tough to get out of bed, but found it was
well worth it when I arrived at the health club to find Bruce waiting
for me. He is something of a Greek God - with blond hair, dancing eyes
and a dazzling white smile. Woo Hoo!! Bruce gave me a tour and showed
me the machines. He took my pulse after five minutes on the treadmill.
He was alarmed that my pulse was so fast, but I attribute it to standing next to him in his Lycra aerobic outfit. I enjoyed watching the skillful way in which he conducted his aerobics class after my workout today. Very inspiring. Bruce was encouraging as I did my sit-ups, although my gut was already aching from holding it in the whole time he was around. This is going to be a FANTASTIC week!!

Tuesday:
I drank a whole pot of coffee, but I finally made it out the door.
Bruce made me lie on my back and push a heavy iron bar into the air -
then he put weights on it! My legs were a little wobbly on the
treadmill, but I made the full mile. Bruce's rewarding smile made it
all worthwhile. I feel GREAT!! It's a whole new life for me.

Wednesday:
The only way I can brush my teeth is by laying on the toothbrush on the
counter and moving my mouth back and forth over it. I believe I have a
hernia in both pectorals. Driving was OK as long as I didn't try to steer. I parked on top of a GEO in the club parking lot. Bruce was impatient with me, insisting that my screams bothered other club members. His voice is a little too perky for early in the morning and when he scolds, he gets this nasally whine that is VERY annoying. My chest hurt when I got on the treadmill, so Bruce put me on the stair monster. Why would anyone invent
a machine to simulate an activity rendered obsolete by elevators? Bruce
told me it would help me get in shape and enjoy life. He said some other STUFF too.

Thursday:
Bruce was waiting for me with his vampire-like teeth exposed as his
thin, cruel lips were pulled back in a full snarl. I couldn't help
being a half an hour late, it took me that long to tie my shoes. Bruce
took me to work out with dumbbells. When he was not looking, I ran and
hid in the men's room. He sent Lars to find me, then, as punishment,
put me on the rowing machine - which I sank.

Friday:
I hate that JERK Bruce more than any human being has ever hated any
other human being in the history of the world. Stupid, skinny, anemic
little cheerleader. If there was a part of my body I could move
without unbearable pain, I would beat him with it. Bruce wanted me to
work on my triceps. I don't have any triceps! And if you don't want
dents in the floor, don't hand me the &*@*#$ barbells or anything that
weighs more than a sandwich. (Which I am sure you learned in the
sadist school you attended and graduated magna cum laude from.) The
treadmill flung me off and I landed on a health and nutrition teacher.
Why couldn't it have been someone softer, like the drama coach or the choir director?

Saturday:
Bruce left a message on my answering machine in his grating, shrilly
voice wondering why I did not show up today. Just hearing him made me
want to smash the machine with my planner. However, I lacked the
strength to even use the TV remote and ended up catching eleven
straight hours of the *$@#&& Weather Channel.

Sunday:
I'm having the Church van pick me up for services today so I can go and
thank GOD that this week is over. I will also pray that next year my
husband (the MORON) will choose a gift for me that is fun - like a root
canal or a hysterectomy.

Personal safety - PLEASE read!

2008-04-11T18:03:00.000-07:00

Important information for females of ALL ages.
When this was sent to me, I was asked to forward it to ladies, but I forwarded it to most everyone in my address book. My men friends have female friends and this information is too important to miss someone. A group of rapists and date rapists in prison were interviewed on what they look for in a potential victim and here are some interesting facts : 1) The first thing men look for in a potential victim is hairstyle. They are most likely to go after a woman with a ponytail, bun, braid or other hairstyle that can easily be grabbed. They are also likely to go after a woman with long hair. Women with short hair are not common targets. 2) The second thing men look for is clothing . They will look for women whose clothing is easy to remove quickly. Many of them carry scissors around specifically to cut clothing. 3) They also look for women on their cell phone, searching through their purse, or doing other activities while walking because they are off-guard and can be easily overpowered. 4) Men are most likely to attack & rape in the early morning, between 5:00 a.m. and 8:30 a.m.
5) The number one place women are abducted from/attacked is grocery store parking lots . Number two: Are office parking lots/garages. Number three: Are public restrooms. 6) The thing about these men is that they are looking to grab a woman and quickly move her to another location where they don't have to worry about getting caught. 7) Only 2% said they carried weapons because rape carries a 3-5 year sentence but rape with a weapon is 15-20 years. 8) If you put up any kind of a fight at all, they get discouraged because it only takes a minute or two for them to realize that going after you isn't worth it because it will be time-consuming.
9) These men said they would not pick on women who have umbrellas , or other similar objects that can be used from a distance, in their hands.
Keys are not a deterrent because you have to get really close to the attacker to use them as a weapon. So, the idea is to convince these guys you're not worth it. 10) Several defense mechanisms he taught us are: If someone is following behind you on a street or in a garage or with you in an elevator or stairwell, look them in the face and ask them a question, like what time is it, or make general small talk: 'I can't believe it is so cold out here,' 'we're in for a bad winter.' Now you've seen their face and could identify them in a line-up; you lose appeal as a target. 11) If someone is coming toward you, hold out your hands in front of you and yell STOP or STAY BACK! Most of the rapists this man talked to said they'd leave a woman alone if she yelled or showed that she would not be afraid to fight back. Again, they are looking for an EASY target. 12) If you carry pepper spray (this instructor was a huge advocate of it and carries it with him wherever he goes), yell I HAVE PEPPER SPRAY and holding it out will be a deterrent. 13) If someone grabs you , you can't beat them with strength but you can by outsmarting them. If you are grabbed around the waist from behind, pinch the attacker either under the arm (between the elbow and armpit) OR in the upper inner thigh VERY VERY HARD. One woman in a class this guy taught told him she used the underarm pinch on a guy who was trying to date rape her and was so upset she broke through the skin and tore out muscle strands - the guy needed stitches. Try pinching yourself in those places as hard as you can stand it - it hurts . 14) After the initial hit, always GO for the GROIN. I know from a particularly unfortunate experience that if you slap a guy's parts it is extremely painful . You might think that you'll anger the guy and make him want to hurt you more, but the thing these rapists told our instructor is that they want a woman who will not cause a lot of trouble.
Start causing trouble and he's out of there. 15) When the guy puts his hands up to you , grab his first two fingers and bend them back as far as possible with as much pressure pushing down on them as possible . The instructor did it to me without using much pressure, and I ended up on my knees and both knuckles cracked audibly.
16) Of course the things we always hear still apply. Always be aware of your surroundings, take someone with you if you can and if you see any odd behavior, don't dismiss it, go with your instincts!!! You may feel a little silly at the time, but you'd feel much worse if the guy really was trouble. 1. Tip from Tae Kwon Do: The elbow is the strongest point on your body. If you are close enough to use it, do! 2. Learned this from a tourist guide in New Orleans If a robber asks for your wallet and/or purse, DO NOT HAND IT TO HIM Toss it away from you....chances are that he is more interested in your wallet and/or purse than you, and he will go for the wallet /purse. RUN LIKE MAD IN THE OTHER DIRECTION! 3. If you are ever thrown into the trunk of a car, kick out the back tail lights and stick your arm out the hole and start waving like crazy. The driver won't see you, but everybody else will. This has saved lives. 4. Women have a tendency to get into their cars after shopping, eating, working, etc., and just sit (doing their checkbook, or making a list, etc.) DON'T DO THIS! The predator will be watching you, and this is the perfect opportunity for him to get in on the passenger side, put a gun to your head, and tell you
where to go. AS SOON AS YOU GET INTO YOUR CAR, LOCK THE DOORS AND LEAVE. a. If someone is in the car with a gun to your head DO NOT DRIVE OFF, repeat: DO NOT DRIVE OFF! Instead gun the engine and speed into anything, wrecking the car. Your Air Bag will save you. If the person is in the back seat they will get the worst of it. As soon as the car crashes bail out and run. It is better than having them find your body in a remote location. 5. A few notes about getting into your car in a parking lot or parking garage: A.) Be aware: look around you, look into your car, at the passenger side floor, and in the back seat.
B.) If you are parked next to a big van, enter your car from the passenger door. Most serial killers attack their victims by pulling them into their vans while the women are attempting to get into their cars.
C.) Look at the car parked on the driver's side of your vehicle, and the passenger side. If a male is sitting alone in the seat nearest your car, you may want to walk back into the mall, or work, and get a guard/policeman to walk you back out. IT IS ALWAYS BETTER TO BE SAFE THAN SORRY. (And better paranoid than dead.) 6. ALWAYS take the elevator instead of the stairs. (Stairwells are horrible places to be alone and the perfect crime spot. This is especially true at NIGHT!) 7. If the predator has a gun and you are not under his control, ALWAYS RUN! The predator will only hit you (a running target) 4 in 100 times. And even then, it most likely WILL NOT be a vital organ. RUN, preferably in a zigzag pattern! 8. As women, we are always trying to be sympathetic: STOP! It may get you raped or killed. Ted Bundy, the serial killer, was a good-looking, well-educated man, who ALWAYS played on the sympathies of unsuspecting women. He walked with a cane, or a limp, and often asked 'for help' into his vehicle or with his vehicle, which is when he abducted his next victim. 9. Another Safety Point: Someone just told me that her friend heard a crying baby on her porch the night before last, and she called the police because it was late and she thought it was weird. The police told her 'Whatever you do, DO NOT open the door.'
The lady then said that it sounded like the baby had crawled near a window, and she was worried that it would crawl to the street and get run over. The policeman said, 'We already have a unit on the way, whatever you do, DO NOT open the door.' He told her that they think a serial killer has a baby's cry recorded and uses it to coax women out of their homes thinking that someone dropped off a baby. He said they have not verified it, but have had several calls by women saying that they hear baby's cries outside their doors when they're home alone at night. Please pass this on and DO NOT open the door for a crying baby ----This should be taken seriously because the Crying Baby theory was mentioned on America 's Most Wanted this past Saturday when they profiled the serial killer in Louisiana I'd like you to forward this to all the women you know. It may save a life. A candle is not dimmed by lighting another candle. I was going to send this to the ladies only, but guys, if you love your mothers, wives, sisters, daughters, etc., you may want to pass it onto them, as well.

Delusions

2008-03-22T12:53:00.000-07:00

I believe it was Spinoza who said that the difference between a man going through life and a rock falling down a hill was that the rock didn’t have any delusions about being in control. I’m not much of a philosopher, and I don’t waste a lot of time reading philosophy either. I don’t agree with much of what Spinoza said, but he might have been on to something. I like to think that I am the “master of my fate” and “the captain of my soul”, as the British poet, William Henley wrote in his poem “Invictus”. I make careful plans, I schedule my time, and I keep a calendar. But, to quote yet another philosopher of sorts, the late John Lennon, “Life is what happens while you’re busy making other plans.” It is almost comically predictable that just when I think everything is falling into place, all my plans are working out, and everything will turn out just as I hoped, something happens. Life happens. In fact, I’ve become convinced that it is precisely at those moments when everything seems to be coming off the rails that we prove who and what we really are. Anyone can probably hit a little white ball into a little hole repeatedly with a high degree of success if we remove all the little obstacles and variables. But then, that would not be golf, would it? There is grass growing, wind blowing, birds flying by, people talking, cars on the highway, airplanes overhead. And with all the little details of grip and stance and stroke speed, it is a real challenge. In fact, I suspect that, even with all their skill and experience, most of the top pros would have to admit that there is an element of chance in every long putt. I was watching Andre Agassi play a tennis match on television against a young fellow from Canada. I expected Agassi to win and he did. But he certainly didn’t make every point along the way. No, he gave up many points. And I watched him when that happened. He appeared to consider, maybe only for a second or two, how he had lost the point. Then he seemed to make a tiny shake of his head, clear his mind of it, and get set for the next serve. He rarely lost two points in a row. He seemed to file away data, make an adjustment, and move on. My point in all this is that I believe our lives are a bit like guided missiles. Think about that analogy for a moment. When a so-called guided missile leaves the launching pad, it definitely is not aimed toward its target, is it? No. It is probably pointing straight up. But the guidance system has the necessary data regarding the precise location of the target. As soon as the rocket is launched, the guidance system begins to make a series of course corrections. Those corrections continue throughout the flight until finally the target is hit. You could say that the missile was “off target” through most of its flight. To have success in life we must understand what our target is. We have to have some clear sense of purpose. That’s the reason why setting goals is so important. No ship’s captain would ever leave port without first knowing what his destination is. You might think of the final destination as a long-term goal. Other ports of call along the way would be short term goals. When the ship leaves port, the captain sets course for his first port of call. That course might have to include many changes in direction. So it is in life. We make plans. We think we are in control. And to the extent that we recognize the need for course corrections along the way, perhaps we are in control. But we don’t live in a bubble. Things do happen and we cannot isolate ourselves from them in every case. Sometimes we must stop what we are doing and deal with a problem. Sometimes we must even adjust our goals. I can’t recall who it was right now, but someone once said that life is a series of problems, and living is the process of solving those problems. The trouble-free life just doesn’t exist. As we try to move forward, we meet resistance in the form of obstacles. We can view those obstacles as problems, or we can consider them as opportunities. Many times, it is not the problem itself that cause us the most trouble. It is our attitude toward it that can keep us from dealing with it successfully. Think of it in terms of exercise. It is the resistance that makes us stronger, right?
This might be a good place to admit something to you, and to myself. When I set out to write a new essay, I rarely have a specific goal or purpose in mind. I usually think of, or see, or hear a phrase and I think about what it really means and how it applies to me. This happens just about every time I read the Bible, for example. Once I have this phrase in mind, I just let my subconscious store it for awhile. Sometimes within a few minutes, sometimes within a few hours or days, I’ve put together a series of related ideas and I begin to type. Usually, from start to finish, the actual essay may take twenty or thirty minutes to finish.
Actually, sometimes years later, I see things I’d like to improve on or correct, so perhaps they are never really finished. So, as I type, I’m not really moving toward a specific goal. I’m following a trail to see where it will lead. It’s like a little adventure. My only real goal is to say something you might find interesting or helpful, and to get it all said on one page. I don’t know if you found this essay interesting, but I did manage once again to get it all on one page, so this is a good place to stop.

From The Top Down

2008-03-20T12:18:00.000-07:00

It has been said that great companies are built from the bottom up, and destroyed from the top down. Can you see how that applies to so many of the large companies currently, or recently, in the news. Thousands of employees and investors left holding the bag while a very few at the top, (CEO's, COO's, CFO's, etc,) have pocketed huge performance bonuses and salaries and stock incentives. Short term successes line their pockets even as they lead the company down the garden path. Well, I'm not planning to write about that today. I just wanted you to see the parallel between this and your personal wellness after 50. You could say you've built your body from the bottom up, from a single cell to a complex 50-something organism with years and miles of experience, also sometimes referred to as wear and tear. If you were to give your overall wellness a number from 1 to 10, with ten being nearly perfect, what would your number be? What would you like it to be ten or twenty years from now, realistically? I believe that a few points are contributed by your attitude. Your positive approach to life, to dealing with the daily events, breaking big problems down into a bunch of little solutions, has a lot to do with what number you answered with above, in addition to your actual physical health. From the bottom up, you need to keep giving your body the basic materials it needs to maintain itself, heal itself, and continue to thrive. Unfortunately what too often happens from the top down is we tell ourselves little lies. Lies like, "I'll start eating better right after the holidays", or "I'm going to start eating better" or "I'm going to start exercising more next month". From the top down, we sabotage our own future by making excuses for not doing what we should be doing right now.
I hope this doesn't really apply to you, but I will admit that it sometimes applies to me.

Still here!! (also B12)

2008-03-19T15:44:00.000-07:00

I took a brief hiatus from this blog as we dealt with a number of other issues over the last month or so. But I'm still here and still doing the weekly radio talk concerning health issues, and I will get back to more regular articles here as well. One of the things we've discussed recently is vitamin B12. I'd like to take a few minutes here to share some of that information with you, because I think it might be a very important matter.

As we age, our ability to absorb B12 from our diet diminishes, but sometime around age 50 there is a significant drop. Now, I haven't found any research yet that absolutely ties these two things together in a cause-and-effect relationship, but those with elevated homocystein levels are almost certain to have very low levels of B12 in their system. Homocystein is a very important marker for cardio problems. Some researchers are indicating that keeping your B12 levels up might help lower homocystein levels, and at least it won't hurt. Now, here's the part I want most to impress upon you. All of the B vitamins, and there are many, are water soluble and must be replaced daily EXCEPT B12. You can store a store year supply of B12 in your liver! So it won't matter if you miss a dose or two. But what you want to keep in mind that taking B12 in combination with other vitamins is a waste of time and money, because they will further inhibit your absorption of B12. So take B12 either 1/2 hour before, or 1 1/2 hours after taking any other vitamins, and take it with food. Forget about the B12 on your multivitamin label. Also, you won't likely get enough B12 from your diet alone, especially after age 50. B12 is important in the formation of DNA as your cells divide.

Reminder: I am not a medical doctor and I do not give medical advice. I'm just passing along some of the interesting things I've read that might be of benefit to you. Check with your health care provider for medical advice.

After 50 Eyes

2008-02-15T14:29:00.000-08:00

I recall the eye exam just before I turned 50. I had to admit that a couple of the choices the optometrist showed me were a bit blurred. A series of headaches convinced me to get my eyes checked and I expected I would finally need some help. What bothered me though was when he said "We've got you now!" Perhaps I misunderstood his meaning, but it sounded a bit too triumphant to me. Finally needing to rely on glasses seemed like a lousy milestone, and a loss, at least for me. For the optometrist, I guess I represented job security. In any case, I soon had reading glasses. Because of my work I soon needed bifocals, and for very close work, tri-focals.
Our eyes do tend to deteriorate as we age for a number of reasons. Muscles used to reshape the eye ball don't work as well, circulation is not so good (especially for those who smoke!), and a number of other factors including certain medications, all can contribute to worsening vision. But there are a number things you can do every day, several times a day, that can help slow down the process and help your vision. You may not believe them. I didn't...until I tried them. It won't cost you anything to test these yourself and you might be surprised with the results.

First, know this. In order to see better, you must learn to relax your eyes. Straining to focus makes it worse, not better. Make sure you have enough light to see clearly, especially if you are reading. Sometimes just a brighter reading light can make a remarkeable improvement. Eye strain gradually increases over time, so don't sit and read for long periods. Make it a habit to read no more than a page, maybe even less, then look up and focus on objects across the room, or across the street. Move your eyes around, looking at things both near and far. Don't squint to see something far away. Just keep your eyes relaxed. Next, try "cupping". This can be very refreshing to your eyes late in the day, but it is helpful at any time. Keeping your eyes open and relaxed, cup your hands and place them over your eyes, not placing any pressure on the eyes at all. Keep your cupped hands over your eyes for several minutes, not moving the eye at all. Then slowly move the eyes up and down, left and right, and in a circular motion. The cupped hands provide soothing warmth to the eyes and the darkeness allows the muscles to relax. Then when the eyes are relaxed, gently exercise them with gentle movements. Like any muscle group, the eye muscles need a rest now and then.

One last thing to consider. What happens if you break a bone and have to wear a cast for six weeks? If it is a leg cast, your muscles begin to atrophy and weaken, and it may require some therapy to get the muscle tone and strength back so that you can walk normally. Now, what do you suppose happens to the muscles in your eyes when you wear glasses (think of them as "eye splints")? Do the eyes get stronger? No! They grow progressively weaker. You can slow this process down considerably if you will exercise your eyes as mentioned above, and wear glasses only as needed. When I pick up something to read, I first see if I really need my reading glasses. If I can read whatever the material is without straining and without glasses, I don't wear them.

Now I will admit to you that my optometrist and I do not agree on this theory of mine. But then, he can't explain why my reading glass prescription has remained unchanged now for about eight years. In fact, I keep asking him to take the correction off of the upper (distance) part of my lenses and just give me something for when I read. He convinces me I really need the tiny bit of distance correction, and I go along. He says just wear them all the time and your eyes will get used to them. I say, wear them all the time and my eyes will quit focusing on distant objects without them. I try the new glasses, everything more than about 30 or 40 feet away looks a little blurry, and I take them off. I complain. He says "You are not giving your eyes time to adjust". I say "Baloney". So, my nice new prescription glasses are in a case on my dresser. I wear a pair of $12 drugstore reading glasses on the end of my nose or on top of my head. Same glasses for about 5 years now. I broke the first pair. Same strength, 1.5. For the computer I have a pair of 1.25. The optometrist did convince me to make that change, because the 1.5 glasses give me a headache if I'm on the computer too long.

Before you think that my optometrist just doesn't know how to do his job... he does. He's a board certified eye surgeon and a wonderful eye doctor. The problem isn't him. It's me. But so far, my theory seems to be holding up. Maybe I'm a genetic fluke, or maybe I'm on to something here. In any case, I know that wearing a splint does not strengthen a joint, it protects it. But to strengthen it, you've got to get the splint off and exercise it eventually. I believe the eyes work the same way. That's my story and I'm sticking to it.

Stay Younger Longer

2008-02-13T13:12:00.001-08:00

By now you may have given up on finding the fountain of youth. You may have even resigned yourself to the idea that each year you should look and feel and act a year older. Well, a lot of us aren't buying that one. Just look around you. So long as we continue to inhabit these imperfect bodies in this corrupt old world we will continue to age. But WELLNESS AFTER 50 is one place that you won't find such complacent people, just sitting around listening to their own exhalations while waiting for the other shoe to drop. Much research as well as anecdotal evidence indicates that we can be a lot happier with our lives if we remain "engaged", and take steps to keep ourselves healthier and more fit, both mentally and physically, and even emotionally. So here are just a few more things you might want to consider. For most of them you don't even have to talk to your doctor.

1. Eat a small handful of nuts every day. If you have allergy issues, of course DON"t do this. Otherwise, keep it to a small handful, about the size of your palm, and be sure to have a variety including hazelnuts, walnuts, almonds, etc. In fact, you can go look up my article about nuts in the "other" blog, thenew50@blogspot.com

2. Tell them to cut it out. If you live in the same house with a smoker, their habit is carving years from your life expectancy. Smoking is such a foolish way to die. It's not just their habit, it's your life.

3. Get off the couch. Couch potatoes eventually all tend to look like their namesakes, potatoes! You may have also noticed that potatoes, while not terribly fragile, do have a limited shelf life, and often you don't know they've gone bad until they really begin to stink. Get up and go do something...anything!

4. Just write it down. Seems that we adults tend to lose our ability to remember things in the short term long before we forget how to read. Simple? Just write it down. If you are going to the store to pick up a few things for the wife, don't be too proud to make a list. That way you won't have to be embarrassed when you come home without the main thing she sent you out for in the first place. Doing this will help keep you calm while still sailing smoothly.

5. Keep track of who you are, what day it is, where you are, and once in awhile, even give a thought to WHY you are where you are. Couch potatoes, on the other hand, don't have a clue about any of this. Some folks seem to think acting all befuddled is somehow cute as they get older. It isn't. Trust me. Some think it is their right to be helpless and confused. NOPE. So long as you have the ability to be aware and engaged, make the effort. People will actually want to spend some time with you, talking with you, being with you, instead of working around you and pretending you aren't there at all.

6. Speak up! By this I mean don't sit there in pain and fear if something isn't working quite the way it usually does. It might be important! An amazing percentage of the time it is something that can be coaxed back into normal operation, or patched up well enough to be mostly good enough to suffice. The point is, in this life pain is inevitable, but suffering is optional. If you can't take yourself to get some medical attention, speak up to someone who can, and should, and probably will. In fact, they are more likely to get a bit peeved if you DON'T speak up. No matter how much we might WISH for someone to read our minds, it just isn't going to happen.

7. Drink up!!! Drink a lot, and drink pretty often. Now I'm talking about water and tea mostly, but slip in a nice glass of some red wine once in awhile as well. If you don't drink now, don't start. But if you do have a drink once in awhile, then a single daily glass of the red stuff can probably do you a lot more good than harm. If you have some condition that rules that out, then don't drink and know that you have my deepest sympathies. Otherwise, start your morning with a glass of water. Have a cup of coffee later or maybe a cup of tea. Any kind will do, but green tea is a winner. Then have another glass of water. Just dont drink anything, especially cold things just before, with, or right after a meal. Want to clog up all your pipes? Pour grease in your drain then run some cold water. Same thing with your body. When you are eating, don't drink. When you are drinking, don't eat. Simple.

8. Well, maybe that's enough to think about for now. If you just do these things every day until you don't even have to think about it, then you might be ready to add a few more. By then you might also see that it is making a difference in the way you feel, and the way you sleep. And maybe a few other things as well. I hope you'll find your way back here to tell us about it. Let's make that number 8. Share an encouraging word or experience. Lots better than whining and complaining.

A Dry Spell

2008-02-11T05:15:00.001-08:00

As many of you may know, I live and write in the South. We've been deep in drought, if not a recession, for quite some time now, and I think it might have had an adverse impact on my writing as well. My apologies. I've taken a few weeks to regroup and recharge my batteries.
As you know, I focus the material in this fairly new blog on issues pertaining to the over 50 crowd. Maybe my over 60 fatigue would be a fitting subject for a new post here, but I'm too tired to write it at the moment.

Over these last few weeks I've learned a few things. Among them I've learned that: I get paid the same whether I write every day or not at all - nothing; I get just about the same response from the readers of this blog - again, nothing; and perhaps most important of all, I discovered that I write and post here more for my own enjoyment than for yours. Now those may be things that you will find offensive for me to state. I hope not. No offense is intended. But in view of the very limited readership and even more limited response, I have to ask myself why I am doing this at all. Perhaps it is simply because I enjoy the challenge of putting thoughts into fairly coherent form and I still think that writing is an art form worth preserving. People don't write letters any more. They seem to have accepted a lower form of writing called e-mail, and are content to butcher the language there at will. Acceptable form in an e-mail is not a high hurdle.
In fact, grammer and spelling don't seem to have a function at all in some of the ones I receive. I've taken to overlooking my own typos in outgoing e-mail, and that has begun to bother me a bit. So I am going back to my pre-computer, pre-internet, pre-email attempt to write properly in an effort to preserve a bit of self-respect, if not the art form itself.

I do hope you will read something here from time to time that is useful to you in some way. Encouraging at least. Informative would be a wonderful accomplishment. And if you do, won't you please take a moment or two to comment and contribute some original thoughts as well? I've placed upon myself a vague sort of deadline for how much longer I will continue to write and post here, based very loosely upon your response, or lack thereof. I check my stats from time to time and see the number of visitors slowly grow, and I hope to hear from one or two of you.

Your Life Expectancy?

2008-01-22T17:43:00.000-08:00

Here is a link that one of the readers shared with me. Just take some time to explore. It is a real eye-opener!!

http://www.worldlifeexpectancy.com/

What's Past Is Prolog

2008-01-15T18:54:00.000-08:00

With each passing year, we can look back at what we have done to shape our future. We will become whatever we have set ourselves up to become, whether that is active and healthy, or sedentary and unhealthy. Please don't tell yourself the lie that you are too busy to do the things that will keep you active and healthy well into your "golden years". If you are too sedentary now, those years may not be so golden. They may have you functioning like a rusty hinge: not too smoothly, and not without loud groans of protest. So what will you make time for today?

In order to just maintain our present level of mobility, we MUST do what we CAN do. If you can climb a flight of stairs, then by all means you would be well advised to skip the elevator and climb that flight of stairs. If you can walk for 30 or 45 minutes at a fairly brisk pace, then you better make time to walk. You do not need to train for Olympic events, or try to set some age group distance record. Just discipline yourself to stay active now, so that five or ten, or twenty years from now you can still be active.

I have taken time to talk with many people in the course of the last ten years who are now disabled in one way or another. Some are no longer able to work and live on a disability income. Others work part time, or even full time with constant pain because they need the income. It is sad just how many of those people were very inactive for twenty or thirty years before they became disabled, and not a few of them now believe that at least some of their present health issues directly relate to that sedentary lifestyle. Those who were sedentary by choice for most of their adult life are now forced to be sedentary by declining health. It is because of those people that I began this blog and it is because of them that I made a firm commitment to myself to stay as active as possible right now.

Some of the folks I was referring to in the last paragraph became disabled thru some sudden accident or illness over which they had no control at all. But those who were active before then, often were the same ones who worked hardest at achieving whatever recovery was possible, and have again found ways to be active within their current limits. So even they have benefitted from staying in motion. I know this is a misuse of this law of physics, but I think you will agree that it seems to apply: bodies in motion tend to stay in motion. Humans who are active tend to remain active. So, what will you do today in order to have a better tomorrow?

Low fat? High protein? Whats the deal?

2008-01-10T16:23:00.000-08:00

There is a surprising shift in the health care community concerning just how we should go about achieving, and maintaining, our healthiest natural weight. We've been told for decades that in order to lose weight, we had to cut way back on the fat in our diet, right? And to gain weight, load up on the complex carbs and protein, right? Well, maybe that just doesn't work for most people.
You see, our body must have sufficient fat in order to metabolize vitamins and minerals from our food intake. It must have fat in order to function. So what happens when we cut way back on our fat intake? the body say "Uh oh, hard times are coming! we're not getting enough fat. I better start storing up as much as I can, just in case." So we reduce our fat intake and GAIN weight. Now, I'm not advocating that anyone should eat a bunch of fat. Moderation is always a safe rule to follow. And we certainly don't want any trans fats in our diet at all. But don't sabotage your weight loss efforts by cutting too much fat from your diet. Monitor your results closely in two or three week intervals. If you've cut back on fat, modified the rest of your diet, and are exercising regularly, at least three times a week of vigorous exercise, and you are GAINING instead of LOSING, maybe you need a bit more fat. (This could be in one of several forms, including things like fatty fish, rich with Omega3 oils) At the same time, make sure you are taking in more protein than usual. I sometimes drink a protein shake in the morning, or eat a bit of leftover chicken or fish instead of a more typical breakfast. My normal routine though is to eat some peanut butter on whole wheat bread using Smart Balance spread in lieu of butter (absolutely NEVER eat margarine! See my article on trans fats - visit http://thenew50.blogspot.com/ and look in the 2007 archive for DIABETES TYPE II.)

In summary, a lot of what we've been told turns out to be bad advice when it comes to weight loss. Keep yourself informed, and don't count on your doctor to know any more than you do when it comes to weight loss. Do your own research before you discuss it with your doctor. Get his opinion first, then see how it fits with what you have learned. Might make for a really worthwhile discussion.

Stress and Strain

2008-01-08T14:44:00.000-08:00

I believe that most of the problems each of us face from day to day are problems we create for ourselves. Now that is a pretty shocking statement, but let me explain. Of course I am not referring to the daily "problem" of finding a parking place or a seat on the bus or a table at lunch time, though I could probably even convince you that those are also problems you bring upon yourself. I'm really focusing here on something a bit deeper. Let's say that someone pulls out in front of you in traffic and then they drive like a turtle. You begin to get stressed because you don't really want to drive in the turtle train, and besides you might be late for work. If you are late for work, your boss will be on your case all day because you were late twice last week. Not only that, but if you are late, you will have to park at the far end of the lot and walk about half a mile to get to the building and it looks like rain. And if it rains you are going to get soaked because you have no clue where you left your umbrella. If you get soaked, the client you expect to arrive at 9 am will be paying more attention to your disheveled appearance than your presentation, and you really need this contract because you haven't been doing so well reaching your sales target lately. Taking that three day golfing weekend might not have been such a hot idea, but you really needed the stress relief. Of course, that twinge you got in your back that kept you out two additional days didn't help. Not only that but... well you get the idea. Just go backwards through this whole scenario and you can easily see that it is not that turtle in front of you this morning that is the problem. It is the poor decisions, lack of planning, disorganization, and out of control life that is the problem.

I worked with a young woman a few years ago who found it impossible to get to work on time for our 6am shift. So I adjusted her starting time to 7am to see if that would help her adjust to this new early morning job. She was late for the 7am start three times that week. The following week she was late the first two days for her 8am start time and after that, we had to find a replacement. She was not a bad person. She was productive and pleasant and cooperative. But she managed to be late no matter what her start time was. And every time I discussed this with her she explained how she was just under so much stress. It was not my role to counsel her, but in a friendly way I asked why she was so stressed. Turns out she had just purchased a new travel van, totally tricked out with everything but a hot tub, and had trouble keeping up with the payments, as well as her three children and two dogs. I think the real source of her stress was a long string of bad decisions, but I doubt if she would ever agree.

We have the power to control, prevent or avoid most of the stress that comes at us simply by deciding how we will react to it. Samson and Delilah are an excellent case in point. Delilah kept on asking, begging, nagging for Samson to tell her what she wanted to know. Samson said that she was driving him crazy with her questions. But was she? No, of course not. She was asking, beggin and nagging, but it was Samson who convinced himself that he couldn't stand it. He had the power to ignore her pleadings, to remove himself from her, and there would have been no stress. Why pump all that acid in to your stomach because some turtle gets in front of you? Leave for work 15 minutes earlier, and don't let it bother you at all. YOU have the power. Not that all stress is bad. Resistance makes us stronger. You build literal muscle by lifting weight.
You build endurance by struggling against the hill, or against the wind or the current. You grow stronger emotionally by overcoming difficulties. Welcome the challenges. View them as opportunities for growth. Thrive on that sort of stress. Even positive events in our life produce stress. That is called eustress. The turtle in front of you might cause distress. But that is up to you.

Cholesterol is NOT the enemy!

2008-01-07T10:11:00.000-08:00

We've all been running around with these numbers in our brains concerning "good" or "bad" cholesterol, and worried about what was happening to the inside of our arteries. First the confusion was over which is good and which is bad. Then there was a lot of talk about what the ratio between these two numbers should be. We were inundated with pleading public announcements concerning the perils of eating real butter, skin-on chicken, red meat, and lots of other food items. We were encouraged to go on low-fat diets, high-carb diets, cabbage diets, ginger bread diets, beet juice diets, cleansing diets, and on and on and on. We were encouraged to run for our lives, then, sadly, one of the most visible proponents of running died while running. Is it any wonder people are confused?

What concerns me is the tendency we might have to just "tune out" all this noise and do nothing. That would be an unfortunate choice. Cholesterol is something to keep an eye on, low density cholesterol (LDL) is not something you want too much of, the ratio between LDL and HDL may have some value. But really, what's the bottom line? Does anyone really know?

I am going to devote the next few articles on answers to at least some of these issues, to provide the latest, best advice, and to dispel some of the worries. Let me start by saying that moderation in all things is still the absolute best advice to follow concerning anything to do with your present or future wellness. Exercise is definitely good. We were designed for it and thrive because of it. But forget the "no pain, no gain" foolishness. Keep your LDL cholesterol levels in control by whatever means necessary, but don't go overboard on the low fat diets. About 1/3 of the population actually is healthier and feels better with higher levels carbs and fats in their diet. Ask your physician to tell you about simple test that determine what is best for you. Each individual has specific, unique needs. But today I wanted to just touch on what is likely a far more important marker, or indicator, of possible heart disease (CHD). Elevated homocysteine levels consistently and far more reliably predict cardiac problems than HDL and LDL levels. In conjunction with elevated homocysteine levels, those with CHD almost invariably will have reduced vitamin B6 levels in their blood. Everything I've been reading for more than a year now concerning cardiac health points to these two levels as the most significant warning levels for CHD. So next time you visit your doctor for a routine checkup, ask him to run the whole blood panel, and to tell you what he knows about these two substances in the blood, as well as what actions you can take to lower your homocysteine levels. I'll write more on this and other related cardiac health issues in the days ahead. As always, your comments and e-mails are welcome.

Weight Loss Project

2008-01-04T05:20:00.000-08:00

Weight loss - DAY 1
First thing this morning I drank a 16 ounce glass of cold water. No food, no coffee, just water. I then waited at least 45 minutes before my next intake. That was a delicious drink called Green Goodness that is produced by Bolthouse Farms. I am not promoting any particular products on this blog, but I will tell you what I like and why... (To read the entire article, please go to http://thenew50.blogspot.com All weight loss articles from this project will be posted there as they are submitted. Thanks!)
Weight loss - with Juice!
I have been asked several times now about safe but lasting weight loss. This seems to be a very common thread that runs through many of the e-mails I receive. The problem for so many of us is that we have become an "instant" society. We want results, and we want them NOW!!! But weight loss generally can only be accomplished in much the same way that weight gain happens - gradually, over time. If you want to risk your long-term health using risky and often totally unproven over the counter weight loss miracle pills, this blog will not be of interest to you. I am interested in staying healthy, and helping others to do the same, not putting our health at risk. But if you are interested in really losing weight at a steady rate, and keeping it off, I will devote articles over the next three to four weeks on proven methods of doing just that. Since I have recently added a few pounds myself, I have decided to make some serious changes including losing a minimum of 25 pounds. I will keep you posted on what I am doing to accomplish this and provide updates at least once each week on how I'm doing. I hope it will inspire others to do the same. Here's a hint on just how I intend to start: juice. Lots of fresh fruit and vegetable juices. So if you have a juicer, get it out from under all the pots and pans and clean it up and let's get started. My first weight loss article will be published on 1/4/08 and I hope you will join us.If you are willing to provide just a first name and your weight loss goal in pounds in the comment area, we'll try to all keep each other motivated and on target to reach our goals. So, until tomorrow...
Posted by Jack at 4:08 PM 0 comments
Labels: goals, Health, juice, weight loss, wellness.
Thursday, January 3, 2008

Water! The Weight Loss Secret

2007-12-21T06:50:00.001-08:00

For many years now doctors in Japan have been prescribing this water routine for their patients for all sorts of health conditions. But people who need to lose weight are often told that water retention is part of their problem, so INCREASING their water intake seems counter-intuitive. In fact, the diet pill manufacturers have made a fortune from selling diuretics loaded with caffeine stimulants. But before you spend a dime on these, let me explain. The body tends to automatically store things it needs when it senses that it might not be getting a resupply on a regular basis. This applies to fat and water too! For this article, lets just stick to water. We'll talk about fat retention another time.

In many cases people who have a water retention problem are those who do not drink enough water. Many of us are dehydrated and don't even know it. If you are fatigued all the time, if you have high blood pressure, poor circulation, frequent headaches, if you tend to overeat, if you can't seem to lose weight --- you may be dehydrated. Think about this. If you are not getting enough water, you may be compelled to overeat because your body is trying to get more fluids by any means. And since you are not giving it the fluids it needs to function properly, it hoards what little water you give it. Sure, you give it a bit of water when you drink coffee or soft drinks, but not enough. And those things may contain caffeine, chemical sweeteners, preservatives, and flavorings that are not of much benefit.In addition to hoarding water, dehydration makes it difficult for the kidneys to function properly, so you are not able to properly metabolize fats. The result? Your liver can't support the kidneys and soon your body is storing not only water but fat as well. So what have we been told to do? Low fat diets, right? With what you've read so far, can you figure out the inevitable result of a low fat diet? Since fat is essential for proper body function, if you are not getting enough dietary fat, your body will begin to store fat as a protection. So now we have dehydrated people with storage locations of extra interstitial fat. One common location for this fat storage is around the liver. Not good. Again, we'll talk about fat later.

Back to the water. Next weekend, why not begin to give your body the water it needs to stay healthy? Wait for the weekend because for the first few days you will be making frequent trips to the restroom. But within a few days of this increased water intake, your body will begin to regulate it and those trips will become less frequent. Oh, you might also want to taper off the water drinking toward evening so you don't have to get up in the middle of the night. With that said, here is what is now recommended by a growing number of healthcare professionals. First thing in the morning drink a large (10 oz) glass of cold water. Do not drink or eat anything after that for 45 minutes or so. This will "kick-start" your metabolism and rehydrate your body after a night of rest. Water allows your body to flush out waste and toxins, and is essential for proper function down to the cell level. The next step is to increase the total daily intake of water to about two quarts (2-3 liters) every day. This is best done by spreading it out over the entire day. And please do not use bottled water! The bottles are a terrible burden on our ecology and the recent reports indicate that they are leaching harmful substances into the water we drink from them as well.I use a stainless coffee travel mug, a large one. I will admit that I do sometimes substitute plain water with green tea. But no other fluid counts. Not juice, soft drinks, or coffee.Once your body becomes accustomed to getting all the water it needs, it will stop hoarding it. Your skin tone will improve. Many people report that they get a "lift" from their morning glass of water. It wakes up the whole system. Given enough water to work with, the kidneys begin to function more efficiently, and the liver can do its job of secreting bile to assist in metabolizing the fat-soluble vitamins A, D, E & K and helps the body assimilate calcium. With enough water, the liver can also more efficiently work as the body's detoxifier, and it can produce the GTF necessary (along with insulin from the pancreas) to properly regulate blood sugar levels. Water is essential for the circulation of blood. If you are dehydrated, your blood becomes thicker leading to reduced circulation and a whole cascade of related problems, including high blood pressure.

The body is a very complex organism, wonderfully made with the ability to keep itself healthy if we give it the basics, like water. You don't have to like drinking water, but you must admit it is a lot less distasteful than a lot of medicines, and a lot less expensive!! So, drink up!

Albert Schweitzer was right! So was Linus Pauling!

2007-12-20T21:01:00.000-08:00

"It's supposed to be a secret, but I'll tell you anyway. We doctors do nothing. We only help and encourage the doctor within." Albert Schweitzer, M.D.

Let me share something with you. It is just my opinion and I'm certainly no expert. I'm not a doctor and I don't play one on TV...or radio. I do devote considerable time to reading and researching information concerning health and general wellness issues and I share that information with my friends, with readers of my blogs, and listeners to GSFM 90.1 in Victor Harbor, South Australia. I encourage all to add this information to whatever you have found on your own and always, always, always consult your doctor or other healthcare provider before changing your health routine in any way. Get several qualified opinions if necessary. But make a firm commitment to taking charge of your own health. No one can, or will, do that job better than you can.

Having said that, I would encourage you to make a note of these two web sites and keep them handy. The first is http://doctoryourself.com/ You will find this site to be quite informative but I must warn you that it contains some controversial scientific information. Andrew Saul firmly believes that education is better than medication. Unlike many others I could name, his site contains no advertising. He is not indebted to any advertisers.

The second site I want to recommend to you is http://orthomolecular.org/ You may know of Linus Pauling. He was a molecular biologist who made a number of well-known claims about such things as vitamin C and its benefits in treating the effects of cold and flu. But he also believed that large doses of vitamin C could be used in the treatment of cancer. Many researchers discounted his cancer therapy, but most of their studies were terribly flawed. I have personally read a growing number of reports, studies, e-mails, newsletters that prove to my satisfaction the efficacy of vitamin C therapy. I am so convinced that I keep a file on my computer of physicians in my area who will administer something called IAA (or IVC) therapy, and should I ever be diagnosed with cancer, that will be my very first course of action. IAA is Intravenous Ascorbic Acid (or Intravenous Vitamin C). Taking large doses of C by mouth does little or no good, yet that's how many studies have been done. However when sufficient doses are given intravenously, vitamin C kills cancer cells while leaving healthy cells unaffected. I first heard about a successful case from the publisher of a health newsletter in England whose mother was diagnosed with terminal stage breast cancer. Too late for any conventional treatments. But she was administered a concoction of liquid vitamin C and hydrogen peroxide intravenously three times a week. Six months after the initial diagnosis she was cancer free and remains so today.
I recently read a case study about a man with prostate cancer. He received weekly IAA treatments and in a relatively short time his problem was resolved and today he is symptom free and his PSA numbers are great. No harsh drugs, no radiation, no surgery.

I encourage you to educate yourself. And be prepared for any health problem that might crop up. Of course, our main goal should be to stay well so we don't have to try to get well.

Better Than Flax Seed? You Decide

2007-12-19T12:24:00.000-08:00

AZTEC SUPER GRAIN

What the Spanish referred to as Salvia Hispanica L, refers to the Chia seed, black and white, used by the Aztecs of South America. But more recently, cultivated white seeds have begun to be marketed as Salba. You may not find it in your grocery store, but you might be able to get it in a health food store or natural food supermarket. Just two tablespoons a day added to your cereal, fruit smoothie, or even in the goodies you bake, can significantly contribute to your cardiovascular health, and reduce such risks of Type II diabetes. This whole grain is a rich source of protein, calcium, magnesium, omega 3 fatty acids, iron and antioxidants. In fact, it contains 15 times more magnesium than broccoli, three times more iron than spinach, and it is gluten free. It is also an excellent source of dietary fiber, and it won’t change the taste of the foods you add it to, the way flax or soy products do. It has been described as the richest source of omega 3’s and fiber found in nature. So, if you have been using flax seed for the health benefits, consider trying salba.

Increasing your daily intake of magnesium and fiber has been shown to reduce diabetes risk, so salba might be a good way to increase those in your diet. Many companies promote products based upon Salba, or simply sell the whole grain. Such products are still fairly new on the market, with some few items appearing in stores in the US market only in 2006, though there is a long history of human consumption with no adverse health effects.

Preventing Muscle Cramps and Spasms

2007-12-17T12:57:00.000-08:00

One of the most important things you can do to help prevent muscle cramps and spasms is to work on improving your overall general health and fitness. Improving your cardiovascular fitness will improve the delivery of blood to your muscles, ensuring that they have adequate oxygen and nutrients to function properly.

A second key activity that will help to prevent cramps and spasms is stretching. Keeping your muscles loose and flexible will help to stop them from tightening up and cramping. Be sure to stretch the muscle groups that are most prone to cramping, but be very careful about stretching muscles, ligaments and tendons before they are adequately warmed up. After strenuous activity, stretching is a great way to cool down. Stretches must be done slowly, and hold each position for several seconds before slowly releasing. Don’t “bounce”. That’s a sure way to pull something. Just because it looks simple, don't make the mistake of thinking that stretching won't be effective.

Along with improving your overall fitness, making sure that you are getting sufficient fluids and nutrients is also important. Many adults are dehydrated and don’t know it. How much water or similar fluid (like green tea) you need to drink depends upon a number of factors including your size and your level of activity. On a day when you plan to go for a long walk or hike, for example, begin a little extra fluid intake up to two hours before you start. If the weather is hot and humid, you might want to increase fluids even more. Don’t wait until you are thirsty. Taking a drink then will not help you prevent cramps. You need to take the fluid in a few hours before you put a strain on your systems, so that you are properly hydrated down to the cell level. You have no doubt heard about the importance of drinking 8 glasses of water every day, or even ten. I don’t support that rule. What is adequate for me might be too much for you or vice versa. Too much water can be dangerous as well, because it dilutes the blood and other fluids and can overwork the kidneys. Ask your doctor or health care provider what might be a good practice for you. Get to know your body and what it needs.

Once last thing…If you seem to be plagued by cramps or muscle spasms, you may need to increase your uptake of certain minerals. Some can do this by simply adding sea salt to their diet, using a little in cooking for example. Your doctor might recommend a supplement of calcium and magnesium, along with some extra potassium. While that is not a bad idea, it is usually best to get these and other nutrients in your diet, so ask the doctor about ways you might be able to do that over the long term. I must warn you that if you buy sea salt as a total replacement for table salt, you probably won’t be getting the important iodine, because most sea salt labels I’ve read warn that they are not iodized.

Before I go, since you really should consult your physician if you are having frequent leg cramps, while you are there, you might also want to check whether any of your medications have cramps listed as possible side-effects. I’ve had a problem with certain cholesterol lowering drugs.

Just go nuts!

2007-12-14T13:40:00.000-08:00

And Reduce Your Risk of Heart Disease

You’ve been told that nuts are high in calories and contain a lot of fat? Well, it’s a fact.
But does that mean you shouldn’t eat them? Of course not. Over the last decade a number of studies have confirmed that eating certain types of unsalted nuts on a regular basis can reduce your risk of heart disease and sudden cardiac deaths. While they are calorically very dense, they are also an excellent source of protein, fiber, phytonutrients, and antioxidants as well as omega-3 fats. But as with all things, moderation is important.
Eating too many nuts can be a problem because you will be increasing your daily caloric intake. As you know, if you consume more calories than you burn, you will gain weight.
So what’s the solution?

First, eat nuts that can actually do you some good and avoid the rest. In 2003 the FDA approved health claims for 7 different nuts, including peanuts, pecans, pistachios, walnuts, some pine nuts, hazelnuts, and almonds. These nuts provide less than 4g of saturated fats per 50g. You don’t have to limit yourself only to these nuts, but be aware that others may be much higher in fat content. Also, nut allergies are a concern for some, especially children and young adults. But if you decide to make nuts a regular part of your diet, you might also consider pumpkin seeds or sunflower seeds, because they may provide the same heart healthy benefits.
Second, limit your daily intake of nuts to 1 or 2 ounces. One guideline is to eat only the amount of nuts it takes to fill the palm of your hand. This does not mean a handful of nuts. If you like almonds, for example, just put 8 or 10 almonds in your hand. That’s about the right amount of nuts to consume daily. If you are substituting nuts for some other source of calories you need not worry about gaining weight. In fact, starting your day with a little protein can actually help you lose weight.

I won’t bore you with all the details here, but below I’ve pasted just the conclusions of a number of reports on the subject of nuts in the diet. This is not a magic bullet that will eliminate all heart disease risk, but it is certainly an easy thing to include in your arsenal of weapons against CHD (Coronary Heart Disease).

CONCLUSIONS: Frequent nut consumption may offer postmenopausal women modest protection against the risk of death from all causes and CHD. (University of Minnesota)

CONCLUSIONS: Our study indicates a significant inverse relationship between legume intake and risk of CHD and suggests that increasing legume intake may be an important part of a dietary approach to the primary prevention of CHD in the general population. (Tulane University)

CONCLUSIONS: Frequent nut consumption was associated with a reduced risk of both fatal coronary heart disease and non-fatal myocardial infarction. These data, and those from other epidemiological and clinical studies, support a role for nuts in reducing the risk of coronary heart disease. (Harvard School of Public Health)

CONCLUSIONS: Our findings suggest potential benefits of higher nut and peanut butter consumption in lowering risk of type 2 diabetes in women. To avoid increasing caloric intake, regular nut consumption can be recommended as a replacement for consumption of refined grain products or red or processed meats. (Harvard School of Public Health)

EXERCISES FOR SENIORS

2007-12-12T12:06:00.000-08:00

Let’s face it. Very few people of any age get enough exercise. That’s why we have such an obesity epidemic in this country and many other parts of the world. As we get into our 50’s and 60’s we are pretty much set in our ways and our bodies are a reflection of that. Some stay fairly fit and trim their entire lives, and others just let it go. I believe that there is very little empirical evidence that those who stay fit and trim live a lot longer. But I’m convinced that they stay more active and enjoy more of their later years than those who haven’t made any effort to stay in shape. Well, round IS a shape. Anyway, if you have not done much in the way of exercise for many years and you have a sedentary job, you might be afraid to start now. It would be wise to first talk to your doctor about it, and if there are no medical reasons why you should not get started, then start slowly. The idea is not to cause health problems but to prevent them. Being sedentary can lead to all sorts of problems that regular motion might help you avoid. High blood pressure, lack of appetite, poor sleep habits, low energy, and a whole cascade of other things you would do well to avoid. Since this blog is focused on STAYING well rather than getting well, I want to encourage you to take some action. We’re not training for the Olympics, but we are in training to stay fit and active for as long as we can.

Lets start by just walking. Not far, not too fast, and not for too long at first. You want to get your muscles and ligaments and tendons and lungs used to idea first, so just take a little stroll for five or ten minutes, longer if you are up to it. If you live in an area where it is safe to walk outdoors, that’s best. Distracted by things going on around you, the time goes by more quickly. Walking in a shopping mall serves the same purpose. Just don’t stop to look in every store window. Gradually, you want to increase your pace and total duration of your walks to thirty minutes or more at least three times a week. Vary your route from time to time so you don’t get bored, and if possible, walk with someone else.
In our neighborhood the streets are not all flat so I can get a little more strenuous walk from time to time by going up and down some gentle hills. I have a treadmill, and I always start out at a 3% incline.

After you have made walking a regular part of your week, it’s time to add a little weight training or some sort of resistance. Muscle tone is important if you want to be able to fend for yourself in the years ahead. You don’t have to become a body builder, but you have to counteract the natural aging process. After about the age of 25, you will begin to lose muscle mass at the rate of 3% to 5% every decade. That could mean a loss of 20% by the time you hit 65. Weight training can offset that to some extent. You can’t stop it entirely because your body is changing whether you like it or not. You’re giving up nitrogen, an essential factor in muscle protein, faster than you can take it in. You’re also losing bone calcium. Your body is becoming more acidic. Decrease the acidity in your system by increasing the amount of fruits and vegetables you eat. And counteract the muscle loss with some regular resistance training. You can get some 2 to 5 pound hand weights and do mostly upper body exercise while seated or standing. These include biceps curls, French curls for the triceps, and butterflies. E-mail me if you want more complete descriptions of any of these. For resistance training of the legs and hips, I suggest moves adapted from T’ai Chi Chuan. We call it T’ai Chi, but that’s like saying “foot” instead of “football”. Without getting into the Taoist philosophy, we can benefit from the exercises. These moves will not only strengthen your legs and hips, they will help to improve your balance and ability to recover from an imbalanced move that might lead to a fall. Falls resulting in broken bones are harder to recover from as we get older, so let’s try to prevent them by making ourselves stronger and more stable. But we not only lose muscle mass, we lose flexibility, balance and endurance as well. So here’s a very simple series of moves to help improve all four, along with the upper body resistance training. You don’t need to buy any equipment, but I do suggest that you use the back of a sturdy chair for balance until you feel strong enough to do them without it.

· First, stand behind a chair holding lightly to the back, feet a comfortable width apart (shoulder width). Now, slowly shift your weight to the left until 95% of your body weight is on your left foot. Now bend your knees slightly. Inhale deeply. Slowly lift your right foot and move it beside your left foot. With both feet on the floor and close together, stand erect as you exhale completely. Now reverse the move, inhale and exhale slowly and completely as you go, until the right foot is back in the starting position. Now, very slowly shift your weight to the right foot and repeat to the right side. Once you have returned to the starting position, count as one repetition. Build up to ten complete reps over a period of a few weeks. Take your time. What is important here is not how fast you can do this, but how s l o w l y. And always in total control. If this is too easy, you are going too fast!
· The next series of moves is only slightly more complicated. By now, after several weeks perhaps, you have strengthened your legs with the first series, so adding this should not be too hard. As you shift your weight to the left foot and slowly bend your knees to a half-squat, lift the toes of your right foot from the floor, keeping your right heel firmly planted. Now slowly pivot your whole body to the right, keeping your left foot firmly in place pointing forward. If you are doing this correctly, you will turn 90 degrees to the right, your left leg will be bent at the knee and your upper body will be erect, facing to the right, your right heel will be on the floor, right leg fairly straight, toes pointing up. Now pivot back to the front, both feet back on the floor and slowly exhale as you stand very tall. Repeat to the opposite side.

These simple moves look and sound easy and perhaps pointless until you actually do them through ten complete repetitions very slowly. Then you will see just how powerful they can be. Don’t forget to observe your breathing. Holding your breath is never good.

I know people who have practiced t’ai chi for decades who remain strong, flexible and agile into their 70’s and 80’s. Using these simple t’ai chi moves can help you in the same way. At the age of 60 I can stand on one foot at a time and put my socks on.

I will write soon about this whole problem of acidity vs. alkalinity and aging and how you can combat it with your diet. Here’s a sample: One of my favorite things to add to spaghetti and certain casseroles is parmesan cheese. It is one of the most acidic common foods you can put in your body. Not so good. Spinach is one of the most alkaline vegetables. Look for this article in the next few weeks.

A SIMPLE, BUT EFFECTIVE EXERCISE

2007-12-10T16:33:00.000-08:00

Want to tighten up your stomach without doing crunches? Good! Crunches aren't the best way. In fact, they can cause other problems. Everything I've read consistently says that spot reduction is not possible, and all the fitness gurus seem to agree that unless you remove the layer of fat covering your absdomen, even if you have a six-pack you won't be able to see it. So let's talk about a long term approach that will get results. If you are interested in being a baby boomer body builder (too many B's for me!), then this will not interest you. But if you are willing to do incremental things on a regular basis that will give long-term, lasting results, follow me.

Whether male or female, this exercise can be beneficial. A strong abdomen can help prevent back injuries. It is not a replacement for any other regular exercise you may get, but the nice thing is that you can do this WHILE you are doing something else that is part of your daily routine. Like applying makeup or shaving, or brushing your teeth. It's called the Stomach Vaccuum. Here's how it goes.

First, stand erect, straight back, in a comfortable stance. Now inhale deeply. As you slowly begin to exhale, pull your stomach in tight, as though trying to touch your belly button to your backbone. Now completely exhale, slowly. When your lungs are empty, continue to hold the vaccuum for another few seconds, then relax. In time, you should work up to at least ten repetitions of this exercise, and hold your final vaccuum position for at least ten seconds before releasing each time. You may find that doing this makes you a little light headed at first, and you should probably only do a few reps to begin with. But in time, you can do several sets each day. Remain erect as you squeeze the abdominal muscles. Don't curve your back or hunch your shoulders. Oh, and keep in mind that it is probably a good idea to do this before a meal, not after.

Do this every day for at least six weeks before you decide if this is worthwhile. It is not strenuous, but you will soon see that exercise doesn't always need to be a sweaty struggle.

TYPE II DIABETES

2007-12-07T12:45:00.000-08:00

What’s behind this epidemic? How can you prevent it?

Type II diabetes has reached epidemic proportions in the United States and around the globe. What has led to this? There’s really no mystery. There have been a number of trends in our society, especially in the US, that have led inevitably toward this situation.
Consider that news headlines almost weekly have something to report concerning obesity, especially among children. When the number of super-sized fast food meals exceeds the number of minimally processed home-cooked meals week after week, the result is to be expected. Add to this the trend toward more and more time spent on the phone, in front of the television or playing video games, and less time spent outdoors playing, riding bikes, shooting hoops or exploring, what else could we expect? Now we see a nation of middle age adults and baby boomers who get even less exercise than their children, sitting in front of the television every night with a remote glued to their hand, and we wonder what has gone wrong. We eat over processed food that provides less than adequate nutrition, we walk the equivalent of about 100 yards a day, we park as close to the store as possible, ride elevators and avoid stairs, and use every possible excuse to avoid physical activity of any sort. There seems to be general agreement that obesity and inactivity may both contribute to the onset of type II diabetes for many. But even with all these factors at work against us, there is something else we might have missed…another factor that is far less obvious, but perhaps far more deadly.

Go right now to your food pantry or your refrigerator and look at a few food labels. Look for the words, “partially hydrogenated…….”. If you don’t see that, then look for “shortening”. After you’ve done this tiny bit of personal research, come back and read the rest of this. I’ll wait. . . . . . . . . .

What did you find? If you have cookies or crackers or just about any other baked goods on your shelf, you’ve got this stuff in your house. These are TRANS FATTY ACIDS. We’ll refer to them as TFA’s here. The reason we find them in so many processed foods is because they help keep the food product “fresh”. Instead of going bad in a week to ten days, it might still appear to be edible in ten MONTHS! Great, right? Well, if you are a food manufacturer, yes. You can now make your product in Maine in January and ship it to California and know that when it finally gets on the shelf at the local convenience store it will still look great in April.

Do you have a can of shortening (no brand names here) on your shelf. THAT is a can of trans fatty acids. Partially hydrogenated oil. You can keep this stuff for five years and it won’t go “bad”. But YOU will go bad. Here’s the scoop on TFA’s. Your body has no good use for TFA’s. It cannot digest TFA’s. In fact the safe adult daily intake of trans fatty acids is ZERO milligrams. The TFA’s actually harden the cell walls, making it harder for your cells to absorb nutrients or excrete waste. They also make it harder for your cells to communicate with each other. That’s right! So if you get a little infection over here, and you need a little help from over there, the message doesn’t get through. Like the cavalry in the fort under attack by a band of Indians, you send out a rider to get help from another fort. But he can’t get out the gate, so you’re on your own. Infection gets worse, spreads, and soon you have a serious medical problem. TFA’s seem to be directly linked to heart disease too. Back in the 50’s we were told to stop eating butter. Switch to margarine!!! Hmm. What is margarine? Partially hydrogenated oil, with a little sodium and coloring and a few other tidbits, so it looks and tastes a little like butter. As the use of margarine and shortening in the home and in food manufacturing increased, along with the spread of our interstate highway system, the incidence of heart disease went…UP, not down. We took the advice of the medical community and made ourselves more vulnerable to illness.

What’s the solution? YOU are. If you buy food, read the label. If it says “partially hydrogenated”….anything, don’t buy it. Is it really that simple? No. You will find
it quite difficult to find ANY label in the cookie and cracker aisle that doesn’t have those words on it. But you can get some really great cookie recipes that use applesauce that you can make at home, with no TFA’s. (here are just a couple of URL’s to get you started)
www.baking911.com/healthy/baking_101.htm
http://recipes.howstuffworks.com/low-fat-baking3.htm

Oh, I know, we just don’t have time to bake cookies any more. But we are killing ourselves, so baking seems like a good alternative, doesn’t it? The more we avoid consuming highly processed foods, the healthier we can be. And it’s not just cookies and crackers that we need to watch out for. It is prepared foods of all sorts. Buy a prepared meatloaf, or some of that delicious lasagna in the frozen food case. Or maybe read the label and then go home and make your own.

Will this alone help you avoid type II diabetes? Perhaps not. But if you are willing to do this much, perhaps you will also be willing to take a little walk, 30 or 40 minutes, a few times a week. Maybe you will also learn something about portion control. And maybe by exercising some self-control we can turn this epidemic around. For an excellent group of article to help you better understand trans fatty acids, the history of their use in food products, and the threat they really are to your health, be sure to visit http://www.zimbio.com/Trans+fats Arm yourself with knowledge, then have the wisdom to apply that knowledge. Good health to you.

WELLNESS OR FITNESS? Let's not quibble

2007-12-06T12:02:00.000-08:00

Wellness is generally taken to mean a healthy balance between your physical, mental, and emotional state. Fitness commonly refers to your physical condition and is related to exercise and activity. One can be reasonably healthy, meaning disease free, but not in very good condition. One can be in good physical condition, perhaps sufficient to run a marathon or climb a mountain, but not be in good health. The runner Jim Fixx comes to mind. For the purposes of this blog, let’s just let the line between wellness and fitness remain a little fuzzy so as not to define the terms too narrowly. My intent in creating this blog was to provide clearly written articles on various aspects of wellness, to include from time to time some exercise or other activity that might contribute to fitness, and to create a platform for comments from readers who want to contribute their own experiences or studies or discoveries that might benefit us all.

I believe that when I feel “well” I do not feel fatigued or in pain or stressed out. If that’s somewhat close to what you mean when you say you are feeling well, then we are on the same page and I do hope you will contribute your input here. Feeling well is a difficult thing to attain and sustain. We all have certain stresses we face daily, from the jarring sound of the alarm clock to the jumble of traffic on the roads to the noise and light pollution that seems to permeate our space. In addition, we have multiple interactions with other folks who are dealing with their own stresses, and we can’t always be sure what their mental or emotional state might be. So, at least for myself, I don’t believe that wellness is a destination I will reach in this lifetime, at least not for a sustainable period of time. It is a journey, and a worthwhile one. And frankly, most of the time I am far happier with my life than I probably deserve to be. I have a thorn to deal with as far as my health is concerned, but I feel pretty well nevertheless. To achieve and sustain a state of wellness requires that we consciously learn how to keep our lives in balance, like a tightrope walker working without a net. Imbalance leads to trouble, maybe even disaster.
Now, the tightrope walker got up there voluntarily (I hope), but you and I are going to do this balancing act whether we want to or not. How well we do it depends first upon whether we see the need to keep in balance. Unfortunately, if we get out of balance without realizing it, we may not be able to resolve our problems without outside help.

This may sound overly simplistic to you, or to a mental health professional, but it works for me. I believe that, as Roger Miller said, “You can’t roller skate in a buffalo herd, but you can be happy if you’ve a mind to.” For the most part, barring some sort of chemical imbalances in our brain, we can be happy if we choose to be. In my experience, most of the time the people who were angry, depressed, disappointed, upset, enraged, all got that way the same way that the happy, pleasant, calm folks did. They decided to be. You see, when someone says or does something to you or in your presence, it may or may not be directed at you. Either way, it is their issue, not yours. Before you make it yours, you have the right, and the ability, and perhaps the obligation to yourself, to decide how you will react to it. Here’s an illustration. My friend Jorg says to his wife Kati, “Oh, your mother is coming to visit again!” What Jorg actually says may not be exactly what Kati hears. He may mean that he is happy to hear that his mother-in-law is coming to visit because she is so pleasant to be around, and she bakes things for him to enjoy. Kati may hear that Jorg is upset that her mother is coming for a visit again so soon. She was just here a few months ago. Can’t she find someone else to bother? Jorg might be able to prevent misunderstanding but being very careful where he puts the emphasis or inflection, but Kati also plays a role in how this communication turns out, doesn’t she? She can think about how well Jorg and her mother get along and assume the best. Or she can blow up at him for complaining about her mother’s visit. And there are many other possible interpretations as well. These are real people and I think I know what Jorg meant, but the point is that EVERY interaction is full of possibilities. Fortunately, Kati tends to choose to be happy and pleasant, so Jorg is in good hands.

Many people tend to automatically blame how they feel on someone else, rather than accept their own responsibility. I told my children often that they cannot blame each other for how they feel. “I did it because she made me mad!!!” No, you got mad because you decided that was how you wanted to react, but it was YOUR choice. Next time, make a better choice. Now you are in trouble with me.

To me, teaching children how to make better choices would be a wise thing for a parent to work on. One way is for the parent to also be careful about how they choose to react.
Teach by example. If your child sees and hears you screaming at someone in traffic because they inconvenienced you in some way, that’s a teaching opportunity wasted. But make no mistake, the child did learn something, and they are likely to repeat the behavior.

Your comments are welcome. Please visit my other blog at http://thenew50.blogspot.com/ directed to baby boomers like me.

SENIOR MOMENTS? - Eat more fish!

2007-12-05T13:41:00.000-08:00

Recent studies in Norway indicate that those who eat more fish, up to 80 grams per day, have significantly improved cognitive function than those who do not. Can't find your keys...again? Have some fish. Doesn't seem to matter if you eat lean or fatty fish, fresh, smoked, canned. All seem to have the same beneficial effect on brain function. However, merely taking fish oil in supplement gel caps does NOT seem to have any positive effect. The positives associated with fish oil are not to be ignored however, because they do have a very important role to play in cardiac health. As always though, it is better to get as much of the necessary nutrients as possible in your diet rather than as supplements. Supplements most often should be used to fill any gaps in your dietary supply of nutrients.Having read many of the reports over the last few years concerning such problems as mercury poisoning and the accumulation of pesticides and fertilizers in fish, caution is still advised. Where possible, eat only wild caught fish. Even then, you may want to limit your fish intake to two or three meals a week. When in doubt, moderation in all things is still a reasonable guideline.

STAYING WELL

2007-12-05T12:45:00.000-08:00

In my experience and from everything I've read or learned by discussing it with friends, family and folks in the medical profession, staying well is far better and far less expensive than trying to GET well after you've become seriously ill. So give this some thought. For most of us, our contact with the medical folks is limited to those occasions when we have been injured or become ill, right? And unfortunately, most of us don't give a lot of thought to our general well-being at any other time. We get something to drink when we are thirsty. We get something to eat when we are hungry. We go to bed when we are sleepy. Individual variations on that theme are limitless, but for those who have access to food and drink and a place to sleep, that's about it.

For those of you who are NOT baby boomers, don't think this blog doesn't apply to you. In order to STAY well even after 50, you really need to consider the things you should be doing when you are 30 or 40 as well, because much of what you will face in your 50's, 60's and 70's and beyond can be set in motion decades earlier. This can bring either good or bad results. But let's say you are already approaching retirement. Your level of wellness today might be a direct result of what you did or failed to do many years ago.

In order to stay well you need a number of factors to come into play, and frankly, you just cannot control all of them. Genetics for example. You inherited genes that dictate certain things about you and you cannot do much about that. However, you do not need to surrender to that or use it as an excuse. If your whole family tends to be short and a littly heavy, there is a good chance that you too will be short, and unless you make a steady effort to combat it, a little heavy. But let's take this a little further. If your family had bad eating habits that were passed on to you from a very early age, you can do something about that. In fact, if you want to enjoy a high degree of wellness throughout your life, you BETTER do something about it. I once worked for a fellow who was quite large in every dimension. We'll call him Ron. He was about 6'5" and he was rather rotund. He said he was just "big boned", and during the period I knew him well, I seldom saw him without something handy to eat. Potato chips, Twinkies, candy, pretzels, cheeseburgers, milkshakes, you name it. He didn't actually stop to eat lunch. He just called that hour or so his lunch hour, and kept right on eating. I moved on to a different job and lost touch with him for about three years. One day in a shopping mall I heard a voice behind me saying "Jack, is that you?" I turned and looked at this fellow and had no idea who he could be. He introduced himself and though I remembered the name, I could not connect this fellow with that name in my mind.
Seeing my confusion he said "You probably don't recognize me. I've lost a little weight." He had actually lost nearly 200 pounds! We found a place to sit and visit for a few minutes and he told me his story. Briefly, a cardiologist told him that he would die before he made it to 50, just like his father and grandfather and one of his brothers. He asked, "Isn't there anything I can do?" The cardiologist told him that he would have to totally rethink his lifestyle, but he didn't seem to have much confidence that Ron would really do it. But after relating this news to his wife, Ron decided that he would do whatever was necessary to turn his life and his health around, and he enlisted his wife and three children in the plan. Growing up, he was accustomed to having ice cream for dessert just about every night. The family would open a half gallon carton and divide it amongst the three or four of them and eat it all. On special occasions, like Sunday supper, they would add some pie or cake to that. If it was a pie, they divided it, so that most often each one would get one fourth of a pie. They were all large people and had all been raised to empty their plate at every meal. "Waste not, want not." So Ron had these eating habits ingrained in him almost from birth.

In order to lose all that weight, Ron did two things at first. he took time every day, rain or shine, to go for a walk. Just ten or fifteen minutes at first, but eventually he worked up to about 45 minutes. At the same time, he just stopped eating dessert of any kind. Those two things resulted in such a dramatic weight loss that he really got enthused and started reducing portions of meat and substituting more vegetables, something he really didn't like to eat. But his successes gave him determination to go on.

When I saw this new Ron, he was still a big man. 6'5" and big boned, but not fat. He looked healthy and happy, and seemed to have a lot of energy and enthusiasm, and he certainly had improved his chances of survival well beyond 50. The point is that he took control of himself and his habits and made changes, not excuses. He has already outlived his father. You can do the same. If smoking is your personal struggle, you can do something about it. Something dramatic. We'll talk more about that another time. For now, let's just consider four things that you should keep in mind when you think about your own well-being. In order for the human body to function properly and heal itself from all the things that attack it from day to day, you must provide it with these four things: adequate nutrition, adequate hydration, adequate motion, and adequate rest. Eat properly, drink enough fluids, get some exercise on a regular basis, and get enough rest. If you will just do those four things, you will improve your current level of wellness and set yourself up for many more years of good health.