GONE FISHIN’

Not really...I’m just taking some time off from the blog to focus on other things including some exciting changes and new programs I’ll be offering in 2020.

I’ll be back in January. Until then...Merry Christmas, Happy Hanukkah, Joyous Kwanzaa and if I missed your special holiday, I wish you all the joy and happiness of the season.

We will be starting a new year and a new decade. Together we can make it the best ever!

XOXO

HAPPY HOLIDAYS!!!

Stress...The Enemy Within

As I start yet another day of over-commitment and not enough time, I'm re-posting this today for me probably more than anyone else, but please read on as you might recognize yourself in at least part of it.

Do you feel like you are up to your elbows in alligators all the time? Do you constantly feel like you're chasing a deadline? Are you financially strapped, always afraid that the next catastrophic event will put you onto the street? These feelings of constantly being under stress will have a negative impact on your ability to maintain a healthy weight.

Before I lost 135 pounds in 2010/11, I was in a very stressful, deadline focused job, raising two teenagers, keeping up a home and I was the sole breadwinner for our family. I was always working late and constantly putting out fires at work. I ate badly, didn't exercise, got too little sleep and what I did get was sub-optimal. I would anesthetize myself with wine and Advil to get to sleep at night. It worked...I did get to sleep, but about two to three hours later I would wake up in a cold sweat with heart palpitations and almost a full-on panic attack. Of course every problem, issue, argument and deadline was looming large at that time and made it impossible for me to get back to sleep. I would lie awake for hours, hoping I would be able to get through my day on caffeine and sugar. 

But then the unthinkable happened. I was diagnosed with an aggressive form of breast cancer and for a year I was treated with chemo and radiation. I was fortunate though. I was out of work for six months to undergo said treatment. When I returned to work, I was transferred to another position within my department which did not have statutory deadlines and had a much more manageable workload. Gone was the overtime and the fire fighting. It made it possible for me to save my life. Once I was out from under all of that pressure at work, I was able to focus on self care and lose weight, exercise and generally tend to my own health needs. It was a game-changer for me.

Where are the stressors in your life? If you have a family, you have stress. You can have the best kids in the world, but if you are a parent you know what I mean. If you work outside or in your home, you have stress. In this environment of doing more with less, there is often the fear of job loss. Many Americans are one paycheck away from bankruptcy and many also do not have adequate retirement savings so that they can finally stop working and enjoy their golden years. 

A body under constant and continuous stress will likely develop physical and mental or emotional symptoms such as: headache, digestive issues, insomnia, irritability, anxiety, sexual dysfunction, anti-social behavior, chest pain, elevated blood pressure, and many other health issues. Chronic stress could also lead to unhealthy lifestyle choices such as: poor food options, excessive drinking, reckless behavior and is linked to several disease states. Stress is linked to many of the leading causes of death like heart disease, accidents, cancer and suicide. 

People under chronic stress are more likely to engage in dangerous or compulsive behaviors like gambling, casual sex, and pornography. They are more likely to overuse or abuse substances such as: tobacco, alcohol, recreational drugs, and shopping. Ironically, the behaviors used by people trying to alleviate stress actually end up adding to and increasing the stress level. The victims are trapped in a vicious, never-ending cycle of chronic stress.

The Mayo Clinic suggests ways to minimize or alleviate the effects of stress on the body. They suggest practicing relaxation techniques like: deep breathing, meditation, yoga, tai chi, regular massage (my favorite). Get regular exercise or other kinds of physical activity. Socialize with people  you love or at least like, engage in relaxing hobbies and don’t take yourself or your life so seriously. Be sure to get enough good quality sleep, make healthy food choices, avoid using tobacco and recreational drugs, and  avoid excess alcohol and caffeine intake.

The effects of stress on the body often look like health issues. If you have taken steps to lower or eliminate the stress in your life and you still experience symptoms, see your health professional. There could be something else going on. If you experience shortness of breath, chest pressure or pain, dizziness or pain in arms or shoulders upon exertion, seek immediate and emergent help. These could be signs of a cardiac event and must be addressed immediately.

Stress is an inevitable part of life but if it is unrelenting, it can be a troublemaker that you do not need. Pay attention to the stressors in your life and do your best to eliminate them or at least minimize them. Get away from the alligators.

As a health coach, I work with women who are facing serious health challenges like heart disease, metabolic syndrome and diabetes or who have been diagnosed as having a precursor to a serious health issue such as high blood pressure, high cholesterol or high blood sugar. I help them make food and lifestyle changes so they can get healthy, live longer and enjoy a fuller, happier, more energetic life. If you would like to have a free consultation about the health challenges you have and the improvements you would like to see in your health, click here to schedule a no strings attached call.

Why Am I So Tired?

Hashimoto's Thyroiditis is an autoimmune disease that causes the body's immune system to perceive the thyroid as a foreign substance and attacks it. More women than men are affected by Hashimoto's and it is the most common reason a person develops hypothyroidism, which is a low functioning thyroid. Hashimoto's is treatable with medication, but left untreated can cause serious problems.

Hashimoto's and hypothyroidism are not the same thing. Hashimoto's causes the body to attack the thyroid and hypothyroidism is a condition where the thyroid gland doesn't release adequate supplies of its two main hormones T3 and T4. People with Hashimoto's generally develop hypothyroidism but not all hypothyroidism is caused by Hashimoto's.

The thyroid gland is responsible for many of the body's hormones and its malfunction can lead fertility and pregnancy issues like difficulty becoming pregnant and also difficulty maintaining a full term pregnancy.

There a some risk factors to be aware of:

• heredity - Hashimoto's tends to run in families
• sex - more women than men develop Hashimoto's
• age - although Hashimoto's can happen to anyone at any age, it more often happens to middle-aged women
• other autoimmune disorders - when you have one autoimmune disorder, the risk of having others is higher 
• radiation - exposure to high amounts of environmental radiation can put one at higher risk of developing Hashimoto's

If Hashimoto's goes undiagnosed and untreated there can be serious consequences:

• goiter - a swelling in the front of the neck caused by an enlarged thyroid can occur. While not usually medically problematic, it can cause obvious issues with one's appearance and may cause problems swallowing and breathing
• heart disease - not only can Hashimoto's cause high levels of LDL, the bad cholesterol, to form, it can also cause an enlargement of the heart and even lead to heart failure
• mental health issues - chronic hypothyroidism can cause brain fog, depression, diminished libido, and slowed mental function. These conditions can worsen over time if not treated 
• myxedema - this is a rare and life-threatening condition when hypothyroidism isn't treated for a long time. It can show up as extreme lethargy, sleepiness, unconsciousness and coma that can ultimately lead to death. This condition should be considered a medical emergency and treated as such.
• birth defects - if a birth mother is not treated for hypothyroidism, the child is more likely to be born with developmental issues along with problems with several organs like kidneys, heart and brain.

Hashimoto's and hypothyroidism not caused by Hashimoto's is easily treated with a synthetic hormone called levothyroxine. A simple blood test can usually determine whether the thyroid is functioning properly. Once prescribed, the patient needs to be monitored to make sure the dosing is correct and must continue to be monitored because the dosing may change over time.

Proper dosing is important because too little will be ineffective in getting the amount of thyroid hormone needed in the body and too much can cause hyperthyroid. Hyperthyroid can lead to osteopenia which can lead to osteoporosis and irregular heart rhythm.

If you are prescribed levothyroxine, it's important to allow four hours from the time you take it before you take any other medication or supplements to ensure that there will not be any interference with the proper absorption of the drug.

The bottom line is that Hashimoto's is easily treated but it requires medical testing to make sure the proper dosing is occurring. There are risks involved with over and under medicating so make sure your doctor regularly monitors your blood levels of thyroid stimulating hormone (TSH). 

If you are feeling any of the symptoms in the graphic, be sure to see you doctor and ask for a thyroid panel that includes an anti-body test to see if you have Hashimoto's. If you do have it, once you have the proper level of medication, the way you feel will vastly improve if your symptoms are all coming from the thyroid. Happy trails.

As a health coach, I work with women who are facing serious health challenges like heart disease, metabolic syndrome and diabetes or who have been diagnosed as having a precursor to a serious health issue such as high blood pressure, high cholesterol or high blood sugar. I help them make food and lifestyle changes so they can get healthy, live longer and enjoy a fuller, happier, more energetic life. If you would like to have a free consultation about the health challenges you have and the improvements you would like to see in your health, click here to schedule a no strings attached call.

Cannabidiol...Is It The New Panacea?

Have you ever heard of cannabidiol? Maybe you're familiar with the heavily marketed version called CBD oil. There is so much information out there about it but it's important to determine which is real and which is hype.

CBD is one of the active ingredients in marijuana and comes from the hemp plant. CBD on its own does not cause the user to become high and according to the World Health Organization (WHO) using CBD is not dangerous or habit forming and currently presents no public health concerns from its use.

There have been many health benefits attributed to the use of CBD, some of which may be overstated but there is strong evidence supporting its use in children afflicted with certain types of epilepsy that are non-responsive to anti-seizure medications. In many cases, the use of CBD can reduce and even stop the seizures in those affected by the disease.

People suffering from Parkinson's disease may also find relief from the tremors that afflict them.

CBD is used to reduce anxiety and there are studies that indicate that CBD may help people who suffer with insomnia to get to sleep and stay asleep.

A European study shows that CBD applied topically to the skin can help with the inflammation caused by arthritis and neuropathy. Currently these results are shown in animals and more research must be conducted on people.

Side effects from CBD use are minimal and can include nausea, fatigue and irritability. Use of CBD can increase the level of certain medications in your body the same way grapefruit juice can.

The main issue with CBD oil is that it is sold as a supplement and not a medication so there is little  oversight in the manufacture, safety and purity of the product. It's important to deal with a reputable company that is subject to third party testing for purity and consistency of content.

There has been government action taken against some companies making wild claims about what CBD can do for the user. Additionally, you may not be getting the amount of CBD the label claims to have. According to this article, nearly 70% of the CBD purchased online is mislabeled, containing much more or much less than the label claims.

The bottom line is, not a lot is known about CBD. It shows some promise as an effective treatment for anxiety, insomnia and pain relief. It has been shown to help the poor kids afflicted with certain, otherwise unresponsive types of epilepsy. I believe there will more indications for which it will be efficacious from the anecdotal evidence I have seen. Just be careful and research the seller before purchasing online. As with any online purchase, caveat emptor...let the buyer beware.

As a health coach, I work with women who are facing serious health challenges like heart disease, metabolic syndrome and diabetes or who have been diagnosed as having a precursor to a serious health issue such as high blood pressure, high cholesterol or high blood sugar. I help them make food and lifestyle changes so they can get healthy, live longer and enjoy a fuller, happier, more energetic life. If you would like to have a free consultation about the health challenges you have and the improvements you would like to see in your health, click here to schedule a no strings attached call.

Yoga For Your Brain

Yoga has so many benefits. One of the ways it is beneficial is in the effect it has on the brain and science is taking an interest as seen in this article.

Yoga has been known to reduce anxiety while increasing cognitive function. It increases overall brain activity which is associated with increased size of the amygdala, the emotional center, and frontal lobes which are associated with executive function. researchers also saw an increase in gray matter which is what controls muscles and sensory perceptions.

Depending on the activity the brain is engaged in, the brainwaves can either speed up or slow down. After yoga, the brainwaves were measured in the test subjects resulting in the following:

• increase in positive brainwaves
• increased alpha waves connected to relaxation and higher pain tolerance
• increased theta waves connected to decreased anxiety and increased focus

In a study done on university students, yoga helped with increased focus, a higher level of brain function and improved mental function and overall better health. The increased activity is also associated with a better state of wakefulness and vigilance.

in the same study of the students, it was found that their brains were working more harmoniously, meaning two or more parts of the brain were synchronous. There is a synergy in the brain that functions as a whole and is greater than the sum of the individual parts. This performance leads to better and more integrated thinking and behavior, higher intelligence, more emotional stability, better decision making and judgment, more creativity and less anxiety.

It's well known that yoga helps with relaxation and flexibility but the level at which the brain is impacted can be very helpful in cases of anxiety and possibly PTSD and other disorders. It is something worthy of further exploration.

As a health coach, I work with women who are facing serious health challenges like heart disease, metabolic syndrome and diabetes or who have been diagnosed as having a precursor to a serious health issue such as high blood pressure, high cholesterol or high blood sugar. I help them make food and lifestyle changes so they can get healthy, live longer and enjoy a fuller, happier, more energetic life. If you would like to have a free consultation about the health challenges you have and the improvements you would like to see in your health, click here to schedule a no strings attached call.

Water Is Not Just For Hot Weather

Even though the cold weather is here, it's still important to stay hydrated. I would argue it's even more important in the winter than the summer. In the summer you're more likely to feel thirsty than you are in the winter. 

Drinking water is one of the easiest and cheapest ways you have to improve your health. Our human bodies are 60% water and our blood is 90% water. Every organ and system in our body needs water to keep it working. We can last several weeks without food but only about three days without water. 

Most people walk around dehydrated and don't even realize it. You don't have to feel thirsty to be dehydrated. Even mild dehydration causes skin breakdown and wrinkles, weight gain due to misinterpreted hunger signals, headaches, muscle fatigue, general fatigue, joint pain and many other symptoms.   

There are so many reasons why you should drink half your body weight in ounces of water daily. I'll share ten of them here.

• It helps to eliminate body waste - water is needed in the colon to remove stool, the kidneys to remove urine and the skin for perspiration.
• It lubricates  and cushions the joints - the cartilage in your joints is made up mostly of water. Dehydration causes the cushion provided by that cartilage to dry up and eventually causes joint pain.
• It helps to deliver minerals and water soluble vitamins to the body - these substances dissolve in water and are easily distributed throughout the cells with water.
• It helps to regulate body temperature - when the body becomes overheated, the water stored in the layers of skin is released in the form of perspiration. When the perspiration evaporates it cools down the body.
• It aids in weight loss - often thirst masquerades as hunger so the next time you think you feel hungry, have a glass of water and wait a bit. You may find you don't need that snack after all.
• It helps you to think more clearly - when the brain does not get enough water, hormones and neurotransmitters are negatively affected and brain function diminishes
• It helps to regulate blood pressure - because the blood is made up primarily of water, dehydration causes the blood to thicken and increase blood pressure
• It helps with exercise performance - dehydration causes muscle cramping and diminished physical performance, along with fatigue.
• It helps to prevent a hangover - much of the "morning after" effect is due to dehydration. You can counteract that effect by alternating plain water with lemon and alcoholic drinks. You'll wake up with less of a headache or maybe even none at all. 
• It keeps the skin looking younger and more supple - skin that lacks water look old and wrinkled. Maintain your youthful look by staying hydrated.

The bottom line is drink water as though your life depends on it...because it does.  

As a health coach, I work with women who are facing serious health challenges like heart disease, metabolic syndrome and diabetes or who have been diagnosed as having a precursor to a serious health issue such as high blood pressure, high cholesterol or high blood sugar. I help them make food and lifestyle changes so they can get healthy, live longer and enjoy a fuller, happier, more energetic life. If you would like to have a free consultation about the health challenges you have and the improvements you would like to see in your health, click here to schedule a no strings attached call.

These Are A Few Of My Favorite Things

Portion control, periodic weight checks, regular exercise, making good food choices, figuring out which foods are good and which are not...these can drive a person crazy. But they don't have to drive you crazy. Here are some pointers to help you make sense of all the conflicting information you are constantly bombarded with.

• Fat is not the enemy. Choosing good fats to include in your diet is a great way to maintain a healthy lifestyle and to stay satisfied longer. Stay away from trans fats, highly processed oils, margarine or other substitutes for butter, and fats that are included in highly processed foods. They are likely the aforementioned trans fats and processed oils anyway.
• Try to eat more of a plant based diet. You don't have to become vegan or even vegetarian to enjoy the benefits of eating a plant based diet. When you prepare your meal, make your animal protein more of a side dish rather than the main course. Fill your plate at least 75% with vegetables, beans, whole grains, and fruit.
• Consider having one day a week designated as a meatless day and use plant based proteins as a substitute. Anything that has been alive has protein in it so you do derive protein from your vegetables and fruits. Don't use processed products that are created to be used as a substitute for meat like textured vegetable protein. Those products are highly processed. Eat a meal using beans, nuts, seeds, tempeh or tofu as your protein source. If you are using soy products like tempeh or tofu, make sure it's sourced organically and not genetically modified (non-GMO).
• Don't obsess over the scale. Weighing yourself daily, or worse several times a day, can be very demoralizing. Your weight will naturally fluctuate throughout the day. You should limit your weight tracking to once per week unless you are trying to maintain where you are. As long as the scale isn't creeping up but rather hovers around the number you're happy with, you are doing fine. 
• Don't compare yourself with others. This holds true with anything you do. Social media has made us all at one point or another, compare ourselves unfavorably to what someone else has posted about themselves. But you don't see what it took for them to get there, if they really even have gotten there. There are a lot of misleading posts on social media to make people feel good about themselves by deceiving others into thinking things are much better in their lives than they actually are. The only person you should be comparing yourself to is the you you're planning to leave behind. The new and improved you will compare well to that person if you follow some steps toward developing a healthy lifestyle.
• Exercise regularly. Daily movement is so important because it keeps things in your body moving the way they were intended to move. We were not designed to be sitting machines. Our bodies were designed to do physical work, not sit behind a desk. Get up every hour, take a walk, stretch, do some deep breathing. Frequent movement is good for the mind, body and soul.
• Take breaks from the grind. Step away from the stress and spend time being still and even meditate a little. Meditation is just sitting quietly and trying not to let your monkey mind get the best of you. Take some deep breaths and let them out slowly and completely. Count your breaths so you take your mind off of your racing thoughts.
• Minimize stress. Exercise, meditate, listen to some soothing music, take a warm bath with lavender essential oil and epsom salts in a darkened bathroom with some candlelight, drink a cup of caffeine free herbal tea. All of these things will help to lower your stress level.

These are just a few of the new habits you can incorporate into your healthy lifestyle. You don't have to change everything all at once. In fact, I don't recommend making wholesale changes all over your life. That could become very overwhelming and no one needs that. Take one new habit at a time and try that on for awhile. Once that is ingrained, go to the next. This is a journey and if you want to make permanent changes in your life that will make a positive difference, this is the way to do so.  

As a health coach, I work with women who are facing serious health challenges like heart disease, metabolic syndrome and diabetes or who have been diagnosed as having a precursor to a serious health issue such as high blood pressure, high cholesterol or high blood sugar. I help them make food and lifestyle changes so they can get healthy, live longer and enjoy a fuller, happier, more energetic life. If you would like to have a free consultation about the health challenges you have and the improvements you would like to see in your health, click here to schedule a no strings attached call.   

How Do You See Yourself?

Most of my reading is in the area of personal development. I attend conferences, listen to podcasts and generally immerse myself in learning how to 'mind my mind'. While I don't consider myself a pessimist, I don't always see the glass as half full. I've come a long way in my mindset after years of working on it. I listen to audiobooks in the car and while I exercise and they are always either about topics to enhance my coaching or to enhance myself. I've come a long way baby.

It wasn't all that long ago that I had a hard time telling people what I do. When I worked in my corporate job, that was easy. I was Director of Tax Audits for a multinational corporation. What I do now was a little tougher for me to talk about. Don't get me wrong. I love, love, love what I do but I was hesitant to let people know what that was. I know how it all fits together but I didn't want to appear scattered and unprofessional.

I have my hand in several things. I am first and foremost a health and nutrition coach. I am also a WomenHeart champion community educator. I am also a social marketer for three health and wellness product lines. This is really where I have a hard time. These products are sold through multi-level marketing (MLM) from very legitimate companies. Because of the often unjustified stigma attached to MLMs, I don't want to de-legitimize myself in someone else's eyes if they don't know enough about the industry to realize that it really is a great way to develop multiple streams of income and have access to high quality products at prices far lower than you would pay in a brick and mortar retail store for the same or lower quality. But I have gotten over that story through personal development.

Here are some of the benefits you might enjoy by practicing a little personal development yourself:

• Self awareness - Get to know you. Find out what makes your heart sing. What is your true purpose? Why were you put in this life at this time? What are your dreams? What completes you? You learn to listen to your inner wisdom, your intuition, the voice of God...whatever you like to call it. If you follow your true voice, it will never steer you wrong.
• Direction - Once you find your true purpose through self awareness, you will want to decide what you need to do to make that happen. You'll learn what it is you're doing that doesn't get you closer to your goal and stop doing it to free yourself to take the steps necessary to accomplish what you set out to do. Simplifying your life by getting rid of the distractions will make your goals much more attainable.
• Clarity - Once you have determined your objective(s) and gotten rid of many of the distractions, the path forward becomes much clearer. With personal development, you can become much more focused and 'keep your eye on the prize'. You can assess each activity for the value it brings to the process of reaching your goal. When you decide which steps to take to get you closer and can see the end result, you are much less likely to be dazzled by distractions and more likely to stay on your path.
• Motivation - As you gain the clarity of your objective and your path forward, your motivation can soar because you know what you're doing and how it will get you closer to achieving the result you want. One of the things that derails us in achieving the goals we set is the size of the goal. If it seems too large, it will seem overwhelming and unattainable. As we learn through personal development, attainment of the goal is only part of the journey. The learning is in the process of achieving the large goal. The steps we take to the end are where the learning occurs. You don't need to be motivated to accomplish the whole goal. You just need enough motivation to get through the next step.
• Resilience - We all walk through storms. That's a part of life that nobody can avoid. Whether it's a problem you caused through a mistake or lapse in good judgment, or something that happened that had a profound effect on you, it's your reaction to the situation that determines its impact on you. What I have found is, while there are some occurrences that may still trigger me, I am able to rebound much more easily from situations that might have kept me in a downward spiral several years ago, for much longer. Life is 2% what happens and 98% how you respond to it.

Personal development has changed me in ways that are apparent and in ways not so apparent. I have much more ease and confidence when I speak about what I do because I can now proudly own it. I can confidently coach people and know that I'm helping them. I don't need to please anyone or live up to anyone else's expectations of how I should live my life. I am happy and optimistic most of the time and have a very full and abundant life for which I am very grateful. Really good things happen for me and to me often. I don't think my luck has changed but the way I look at things has changed. You can see all the good or you can see all the bad in life. Whatever you look for you will find. So look for the good...always look for the good, in yourself and everyone else.

As a health coach, I work with women who are facing serious health challenges like heart disease, metabolic syndrome and diabetes or who have been diagnosed as having a precursor to a serious health issue such as high blood pressure, high cholesterol or high blood sugar. I help them make food and lifestyle changes so they can get healthy, live longer and enjoy a fuller, happier, more energetic life. If you would like to have a free consultation about the health challenges you have and the improvements you would like to see in your health, click here to schedule a no strings attached call.

Are You Getting Enough?

We've often heard that Vitamin D is the sunshine vitamin. That's because upon exposure to the sun, our bodies manufacture Vitamin D. But, we can also get it from food and supplements.

But why is Vitamin D so important? There are several reasons for us to maintain a healthy level of this vitamin, that isn't actually a vitamin, but a hormone.

• It helps to maintain healthy teeth and bones - Vitamin D helps to regulate our blood calcium and maintain phosphorus levels, both important for the health of our bones and teeth. If not for Vitamin D, most of our calcium would be excreted through the kidneys before it can be used. When children are Vitamin D deficient, it shows up as an extremely bow-legged appearance due to the softness of their bones with a condition called rickets. In adults, it shows up as osteomalacia, also a softening of the bones that will lead to osteoporosis and muscle weakness.
• It supports the brain, nervous system and immune system
• It helps to regulate insulin levels and manage diabetes - Several studies have shown that there is an inverse relationship between blood levels of Vitamin D and the risk of developing Type 2 diabetes. Vitamin D deficiency may negatively impact insulin secretion and glucose tolerance. In one study it was found that infants who were given 2,000 IUs of Vitamin D daily had an 88% lower risk of developing Type 1 diabetes by age 32.
• It supports cardiovascular health and lung function
• It protects our bodies against diseases like:
• Cancer - Several forms of cancer including breast cancer have been linked to Vitamin D deficiency. Vitamin D is instrumental in regulating cell growth and inter-cell communication. There are some studies that suggest that Vitamin D can reduce cancer cell progression, by slowing the growth and development of new blood vessels in cancer sites and thereby encouraging cancer cell death, reducing cancer cell reproduction and therefore metastases. Vitamin D influences many gene expressions so when there is a deficiency, that expression could be impaired leading to the mutations that develop into cancer sites.  
• Type 1 Diabetes 
• Multiple sclerosis
• It protects against the development of some allergies - infants with low Vitamin D levels are at higher risk of developing allergic diseases like eczema, asthma, and atopic dermatitis. Vitamin D may increase the anti-inflammatory properties of glucocorticoids, which may be useful in the treatment of steroid resistant asthma.
• It supports a healthy pregnancy - Women who are Vitamin D deficient may be at higher risk of developing preeclampsia, gestational diabetes, and bacterial vaginosis. However, having too high a level of Vitamin D is associated with an increased risk of the child developing food allergies within the first two years of life.

Vitamins cannot be made by our bodies so they must come from an outside source. But in the case of Vitamin D, when the sunlight hits our skin, our bodies can synthesize Vitamin D for our use. If we spend approximately 5-10 minutes several times a week with skin exposed to the sun without sunscreen, we probably can make enough Vitamin D to keep us healthy as long as we aren't terribly deficient to begin with. Vitamin D is not stored in the body and breaks down quickly so we have to constantly replenish our supply. Much of the global population is living in a state of Vitamin D deficiency.

As a society, we don't spend as much time outside as we once did. And when we are outside, we slather ourselves with sunscreen, blocking any opportunity for our skin to absorb the sunlight. Eating the nutrient deficient food of the Standard American Diet (SAD) also contributes to our deficiency. It's important to find out if you are deficient in Vitamin D.

When I was diagnosed with breast cancer, I found out that I was quite deficient in this essential hormone. That, along with other poor lifestyle choices, likely contributed to that condition. It was a wake-up call for sure. I am no longer Vitamin D deficient. This can be done through a simple blood test.

To maintain healthy levels of Vitamin D, this supplementation guideline can help:
Infants (0-12 months) - 400 IUs or 10 mcg
Children (1-18) - 600 IUs or 15 mcg
Adults (to age 70) 70-600 IUs or 15 mcg
Adults (over 70) 70-800 IUs or 20 mcg
Pregnant/lactating women - 600 IUs or 15mcg

Deficiency can occur for a number of reasons. Darker skin and sunscreen use inhibit the absorption of UVB rays which are the rays needed for Vitamin D production. Sunscreen with SPF of 30 can reduce your absorption of sunlight by up to 95%. Skin needs to be uncovered and without sunscreen to absorb what is needed for Vitamin D production. If your lifestyle or your geography impedes your ability to be out in the sun, you should probably be getting your supply from food sources or supplementation. 

Signs of Vitamin D deficiency include:

• susceptibility to infection
• fatigue
• painful bones and back
• depression
• slow wound healing
• hair loss
• muscle pain

Prolonged Vitamin D deficiency can result in:

• Obesity
• Diabetes
• Hypertension
• Depression
• Fibromyalgia
• Chronic Fatigue Syndrome
• Osteoporosis
• Neurodegenerative diseases like Alzheimers or dementia 
• Cancers of the breast, colon and/or prostate

It is important to get your Vitamin D level checked as part of your health maintenance. Again, most of the world's population is thought to be deficient in this vital hormone. It's easy to reverse the deficiency if you know it's an issue. Knowledge is power.

As a health coach, I work with women who are facing serious health challenges like heart disease, metabolic syndrome and diabetes or who have been diagnosed as having a precursor to a serious health issue such as high blood pressure, high cholesterol or high blood sugar. I help them make food and lifestyle changes so they can get healthy, live longer and enjoy a fuller, happier, more energetic life. If you would like to have a free consultation about the health challenges you have and the improvements you would like to see in your health, click here to schedule a no strings attached call.

Holiday Stress...How Do You Deal?

'Tis the season...the season for lots of food, the season for shopping, the season for baking,  the season for socializing and the season for any number of things, including lots of stress. We overspend, overeat, overextend ourselves by overcommitting. Holiday stress can lead to depression, anxiety and unhealthy behaviors.

It's important when in the throes of a stressful situation that you try to step back and regroup. Here are some strategies to get through the next few weeks:

• Not everything that happens during the holidays sparks joy in your life. Allow yourself to feel whatever you're feeling. Perhaps you recently lost someone you love and this is a tough time for you. Give yourself some grace if you are not feeling particularly festive.
• People who are alone often feel a lot more alone during this time of year. If you fall into this category and don't have anyone to spend the holidays with, get involved in church or community events or volunteer at a nursing home or some other facility where people would welcome the company.
• Don't hold yourself and your holiday preparations to some unreasonable and unattainable standard. The important thing is to be present, not to give presents. Don't hold others, like your adult children, to unreasonable expectations either. They may need to spend time with other family members and may not be able to be with you the way they have in the past. Be flexible. There are other ways to stay connected during the holidays if you can't be together in person.
• The stress of the holidays can often make minor grievances seem much bigger than they otherwise would be. Take a step back from addressing the negative situation until after the holiday so that the extra stress doesn't add to the problem.
• Stay within your budget. We often spend way too much money on gifts and food. Figure out what you can comfortably spend and stick to that amount. Instead of buying everyone in your family gifts, you can do what the adults in my family do. We take turns identifying a charity that is meaningful to us and everyone donates to that charity instead of exchanging gifts. 
• Set boundaries around your time and your sanity. Limit your exposure to challenging people and situations. You don't have to attend every party, or argument for that matter, you're invited to. Allow yourself some down time and only accept the invitations that feel good to you.
• Make a plan so you aren't left at the last minute scrambling to figure out what to do, cook or buy. Planning can take a lot of the wind out of your stress.
• Maintain your healthy habits. Make sure you keep yourself hydrated, get plenty of sleep, eat a healthy diet and exercise. Practicing self-care every day but especially during a stressful period like the holidays will keep you resilient and healthy.
• Recognize your triggers and do your best to avoid them. If you are triggered when you get hungry, make sure you have healthy snacks handy. If being tired sets you off, get plenty of rest. Take care of you first and foremost. You cannot care for others if you don't take care of yourself.

The holidays don't have to be a time to dread if you are prepared mentally and physically. It might be a busy time in your life every year but with a little perspective, you can enjoy it. I hope you do.

As a health coach, I work with women who are facing serious health challenges like heart disease, metabolic syndrome and diabetes or who have been diagnosed as having a precursor to a serious health issue such as high blood pressure, high cholesterol or high blood sugar. I help them make food and lifestyle changes so they can get healthy, live longer and enjoy a fuller, happier, more energetic life. If you would like to have a free consultation about the health challenges you have and the improvements you would like to see in your health, click here to schedule a no strings attached call.

Exercise...It Does a Body Good

I attached the picture of these 50 reasons to exercise to give some incentive to move your body regularly. But I also want to share with you the benefits that I've enjoyed since committing to daily exercise. Here are a few of the changes I see happening in my body the more I exercise:

• I have more energy
• I have no joint, muscle or foot pain
• I can walk for hours without tiring out
• I have much more confidence
• I feel better in my clothes
• I think my posture is better
• I sleep more deeply
• I feel stronger
• I lose weight more consistently

These are the benefits I've enjoyed since I began my daily routine. It feels like a habit now. It's a priority in my life and so far, I have not gone to bed without first going to the gym. Some nights I've gone at 10:30. I try not to be that late because by the end of the day I'm tired but it's important to me to keep up my momentum.

If weight loss is your goal, exercise alone will not get you there. Proper nutrition is 80-90% of the formula for successful weight loss. Exercise will help to accelerate your efforts a little but don't count on it to do the whole job. Exercise helps to develop muscle and maintaining muscle takes more calories than maintaining fat takes. As your muscles develop, while muscle weighs more than fat, muscle takes up less space so your body becomes smaller. Women don't have enough testosterone to build large muscles but we can certainly tone what's there.

Exercise delays the aging process, helps to ward off many illnesses, keeps your balance and coordination, helps to keep your brain sharp along with many other benefits. But the biggest one of all is it makes me feel really good. I now understand the runner's high. I don't run but I do get a feeling of euphoria after I have exercised. I love the feeling of accomplishment when I've logged another day at the gym. And every time I take a long walk it just makes it better.

So why not take that plunge? If you've been making excuses to neglect your daily exercise, you aren't doing yourself any favors. Start out slow then increase as you get stronger. It doesn't take long to feel the impact and the benefit. You deserve to feel and look your best. Give that gift to yourself.   

Are you dreading the holidays, knowing that you won't be able to wear the same clothes on New 

Year's that you wore at the beginning of the feeding frenzy we call the holiday season? Are you worried that you might undo all the good you have done recently for your health? Do you think you might go off the rails with your food choices? Do the holidays get really stressful and cause you to make food choices that may not be very healthy? 

If any of the above scares you, I can help you get through the four weeks between Thanksgiving and New Year's with my Healthy Holidays program.  And you won't even have to leave the comfort of your home.  

I am offering SPECIAL PRICING for BLACK FRIDAY this weekend for anyone who signs up by Sunday. The regular price of this program is $297 but until 12/1, the price is only $247...that's a $50 savings!

If you would like to have a free consultation about the Healthy Holidays program, click here to schedule a no strings attached call.

Aging Gracefully May Not Be Popular But It's So Much Easier

The best is yet to be. I read this article recently and it really resonated with me. We live in a youth obsessed society and are constantly bombarded with messages that we should do anything possible to delay the inevitable effects that living a long life will have on our skin, body, mind and belief system. We're told to keep our skin youthful and wrinkle-free with cosmetic surgery or injections of body fluids/fats that don't belong in the face or, worse yet,  poison made from botulism, the food contaminant. We are urged to cover up our gray hair, wear concealing makeup to hide our flaws/scars that are proof of a life lived. We nip, we tuck, we lift, we augment, we suck fat out of our midsection, hips, buttocks. And for what? To look like someone we're not, are no longer, or even may have never been. 

I feel privileged to be able to grow old. I've had my life threatened twice, once with cancer and once with a cardiac event. I've chosen to consider those events turning points in my life. I no longer allow myself to worry about 'what if' when it comes to my health. If it's my time, I hope I've left behind a legacy where I am remembered with love. I hope people will smile when they think of who I was. But I'm not ready to leave just yet.

I do what I can to preserve my youth in different ways. I choose my foods carefully. I exercise regularly, I study to keep up on my passion, I focus on teaching others to grow old with energy and in good health. I don't color my hair, my wrinkles are there for all to see, I can't see squat without my glasses and can't wear contacts because I have chronic dry eye. I'm shaped like an hourglass with all the sand in the bottom. I bear scars from the surgery and treatment I had for breast cancer. I also have a lot of energy and nothing on me hurts.

I have a very rich life. I have a husband who feels lucky to be married to me and I feel the same way. I raised two strong women who are on their own. I no longer have to deal with the corporate world but can now pursue what I love so passionately and help people in the process. I avoid any drama, family or otherwise, which sometimes means I don't get to see people I love, but I fiercely protect my peace. I'm a WomenHeart Champion-Community Educator, I am the senior warden of my church vestry, I recently earned my Competent Communicator and Competent Leadership ribbons at Toastmasters. I get to do what I want when I want.

When I talk to people before they retire who don't know what they want to do upon retirement, it boggles my mind. What did they think would happen? Did they expect to die in the saddle? What a sad thing...to die slumped over your work, having never had the chance to enjoy the fruits of your labor. I was so excited to retire to pursue my passion but I know people who retired when I did and are back to work because they were bored. Not me! I can't remember  the last time I got bored.

So many people are not afforded the privilege of growing old. My mother died when I was 16 at the ripe old age of 41. She never met the seven wonderful grandchildren and six great-grandchildren she would have had. She never saw her own children become five successful adults. I feel very blessed that I have reached an age where I can enjoy the remainder of my life doing what I love and get to spend time with people I love. I'm proud to be able to take advantage of the senior discounts wherever I go and to be considered an elder. I don't miss the male attention I once attracted when I was young. It was uncomfortable then and now would just seem ridiculous to me. I have suffered unimaginable grief, losing my mother at such a young age and seeing many contemporaries die earlier than they should. I have been so very fortunate to be part of a large close and supportive family. I don't know where I would be without them. As I said...I have a very rich life. I hope you do also.   

Are you dreading the holidays, knowing that you won't be able to wear the same clothes on New 

Year's that you wore at the beginning of the feeding frenzy we call the holiday season? Are you worried that you might undo all the good you have done recently for your health? Do you think you might go off the rails with your food choices? Do the holidays get really stressful and cause you to make food choices that may not be very healthy? 

If any of the above scares you, I can help you get through the four weeks between Thanksgiving and New Year's with my Healthy Holidays program.  And you won't even have to leave the comfort of your home.  

I am offering SPECIAL PRICING for BLACK FRIDAY this weekend for anyone who signs up by Sunday. The regular price of this program is $297 but until 12/1, the price is only $247...that's a $50 savings!

If you would like to have a free consultation about the Healthy Holidays program, click here to schedule a no strings attached call.

A Day of Gratitude

Today's post will be short. I want to express my gratitude to all read these blog posts I put out on a daily basis. Some of them take a few hours to write, others come quickly.

If I'm helping anyone with a little advice or some shared knowledge, I feel it's worth it. If these posts help you, please feel free to comment below the blog post and share them with whomever you think could benefit. If there are health and/or nutrition topics you want to learn about, please let me know.

I wish you all a healthy and happy Thanksgiving. I'll be spending Thanksgiving with my family so I'll be back on Friday.

Are you dreading the holidays, knowing that you won't be able to wear the same clothes on New 

Year's that you wore at the beginning of the feeding frenzy we call the holiday season? Are you worried that you might undo all the good you have done recently for your health? Do you think you might go off the rails with your food choices? Do the holidays get really stressful and cause you to make food choices that may not be very healthy? 

If any of the above scares you, I can help you get through the four weeks between Thanksgiving and New Year's with my Healthy Holidays program.  And you won't even have to leave the comfort of your home.  

I am offering SPECIAL PRICING for BLACK FRIDAY for anyone who signs up by then. The regular price of this program is $297 but until 11/29, the price is only $247...that's a $50 savings!

If you would like to have a free consultation about the Healthy Holidays program, click here to schedule a no strings attached call.

Who Are We Really Doing It For?

I've heard it said that there is no such thing as an unselfish act. Everything we do for others provides a benefit to us. Whether it's because we feel responsible for helping them, or we just get a good feeling from helping, we still benefit from performing a good deed.

I speak for myself when I say that helping people makes me feel good about myself. I also believe that there is something for us after we leave this life. I may not define the way my childhood religion taught me but I believe there is something bigger than us that we will discover when we leave this plane. I think we were put here to take care of each other and I'm not sure how that's measured in the afterlife but I want to leave this life thinking I made a difference to at least one person. But that makes my good deeds purely selfish, doesn't it? Well, maybe not purely selfish. Hopefully the recipient(s) of my good deeds benefit from them as well.

I read an article about how, around the holidays, many people decide to become charitable with their time and other resources. They search for ways to donate a few hours here or there to a food bank or some such concern. They want to remind themselves about how fortunate they are or teach their kids about gratitude by showing them how little some other people have. Their motives aren't necessarily directed to helping others but rather for their own self interest. The write referred to these types of people, as "using the holidays as a poverty zoo", a type of holiday tourism. This practice provides the "donor" the opportunity to do something that is safe and not too difficult, for someone less fortunate than themselves. They leave feeling pretty good about themselves and their own circumstances.

Where are these people outside of the holidays? Much of the year, many charities are desperate for help but have an overload of supposedly well-meaning people knocking at the door only during the winter holiday season. Unfortunately, what this does is it reduces the recipients of the charity to a pawn in their "let me feel good about me" game. The very people who need a little dignity because much of theirs has been stripped away, are being used once again.

When we give to another person, it's important to remember that the recipient is still a person who deserves to maintain their dignity. They shouldn't be made to feel that the donor is in any way superior to them. They already feel bad enough in most cases because they have to accept charity in the first place.

One idea the author suggested was to collect unwrapped holiday gifts so that the parents could choose and wrap the gifts themselves and give them to their kids. It allows the parents to maintain some sort of autonomy over a situation where they have very little control. Receiving charity should be part of the healing process when someone is down and out and should not leave the receiver worse off than before the gift was given.         

Become a regular volunteer so that you don't just show up for special occasions but help out all year as time allows. Be respectful of the recipients of your largesse and don't use them as a reflection of the blessings in your own life. You know how blessed you are. Don't make them prove it to you.

I was deeply moved by this article because I believe I am often guilty of the "there but for the grace of God go I" mantra. It could happen to any of us and I hope it happens to none of us. I'm sure I've often used others misfortune to feel good about myself by giving them money or food. I'm going to think twice about this in the future. I won't stop giving because sometimes people need a hand up. But I think I'll change the story I tell myself about it. The article is here if you're interested.

Are you dreading the holidays, knowing that you won't be able to wear the same clothes on New 
Year's that you wore at the beginning of the feeding frenzy we call the holiday season? Are you worried that you might undo all the good you have done recently for your health? Do you think you might go off the rails with your food choices? Do the holidays get really stressful and cause you to make food choices that may not be very healthy? 

If any of the above scares you, I can help you get through the four weeks between Thanksgiving and New Year's with my Healthy Holidays program.  And you won't even have to leave the comfort of your home.  

I am offering SPECIAL PRICING until THANKSGIVING for anyone who signs up by then. The regular price of this program is $297 but until 11/28, the price is only $247...that's a $50 savings!

If you would like to have a free consultation about the Healthy Holidays program, click here to schedule a no strings attached call.

Connection

I read an article yesterday that intrigued me. It's about how millennials are moving away from organized religion and attending church. It isn't important if you practice a religion or if you believe or don't believe in a divine presence to see the importance of this phenomenon.

Religious affiliation has been declining pretty quickly for all age groups but, according to the Pew Research Center, the drop is most dramatic for the millennial generation, ages 23-38. Millennials are not interested in much of what intrigued the generations before them. For instance, they don't care too much about regular television, they seem to work more than previous generations, they marry differently than we did (think destination weddings), and many other traditional activities have been kicked to the curb by millennials. They are also leaving churches in droves, attending services seldom if ever.

It was often the case that the younger generation would drift away from the religion of their upbringing, perhaps as an act of rebellion. But when they began to start their own families, they would find their way back to either that religion or as in my case, a similar one. But millennials are different. They are not coming back to church and bringing their families. This is especially prevalent in the Christian religions. Some of the lack of interest can be attributed to the political bent many of the conservative Christian pastors are weaving into their teachings.

So why should we care? For one thing, churches cannot survive without membership or the money that comes from the membership. But church isn't just about deity worship. Often people who go to church also do volunteer work and participation in such activities has also declined.

People are still in search of something bigger than themselves to connect with. While ancient writings such as the Bible aren't getting the attention they once received, millennials are looking for a spiritual substitute that doesn't include going to church. Some are turning to more "convenient" ways to be spiritual like yoga or astrology. Millennials also spend more time playing online games as a way to connect.   

Sadly though, the connections once found in being part of a church community are missing. Being in a congregation of people with whom you share many aspects of your life might be a little suffocating at times but the sharing of experiences with like minded people is a connection many crave.

As millennials get older and their ability to connect and find a partner or just make friends wanes because they're so caught up in job and debt repayment and just getting by, they are becoming lonelier. Some are having difficulty finding a partner and are concerned that child-bearing age may pass them by. Long term relationships that were once at least partly initiated and further fostered by church connections are fewer.

Although millennials are rejecting the traditions of their elders, the basic human needs of connection and belonging are not changing. Being part of a religious congregation provided that connection for many. If it isn't going to be church, millennials will need to find another way to connect and feed their hearts and souls. It's part of being human.   

Are you dreading the holidays, knowing that you won't be able to wear the same clothes on New 
Year's that you wore at the beginning of the feeding frenzy we call the holiday season? Are you worried that you might undo all the good you have done recently for your health? Do you think you might go off the rails with your food choices? Do the holidays get really stressful and cause you to make food choices that may not be very healthy? 

If any of the above scares you, I can help you get through the four weeks between Thanksgiving and New Year's with my Healthy Holidays program.  And you won't even have to leave the comfort of your home.  

I am offering SPECIAL PRICING until THANKSGIVING for anyone who signs up by then. The regular price of this program is $297 but until 11/28, the price is only $247...that's a $50 savings!

If you would like to have a free consultation about the Healthy Holidays program, click here to schedule a no strings attached call.

Do You Think You Have An Eating Disorder?

Eating disorders come in many shapes and sizes, are more about a mental state than food and often require medical and psychological support when trying to overcome them. Eating disorders are identified by an obsession with food and/or body shape. These afflictions are quite prevalent with an estimate of 20 million women and 10 million men being affected at some point in their lifetime, according to this article. Most of those stricken are young women.

There are several factors that may trigger an eating disorder:

• Genetics - There have been studies done on twins and adopted subjects that suggest that heredity may be a factor. It seems that if one twin develops an eating disorder, there is a 50% chance that the other one will also. 
• Personality disorders - Traits such as perfectionism, impulsivity and neurosis contribute to the likelihood someone might develop an eating disorder.
• Brain function - Levels of dopamine and serotonin may have some influence on the development of a disorder. This is relatively new science and must be explored further.
• Cultural pressure - We all know that so much of the media shows unrealistic representation of what a woman's body should look like. With the influence of social media and significantly altered photography to look unnaturally thin and flawless, young women are holding themselves to an unattainable standard. This seems to be a unique problem to Western culture where being thin is considered the ideal body size. In cultures where this standard is not applied, eating disorders are very rare or do not exist.

Following are some known eating disorders:

• Anorexia Nervosa - This is the most well known disorder, brought into stark reality by the 1983 death of singer Karen Carpenter. This disorder affects many more women than men and usually impacts adolescent girls. Sufferers of anorexia have body dysmorphia, meaning they don't have a realistic view of how their body looks and see themselves as overweight, even if they are dangerously underweight. They severely restrict their calories and obsessively monitor their weight. People suffering with anorexia usually either restrict their calories or eat then purge the food by vomiting, use of diuretics or laxatives, or excessive exercise. They intensely fear weight gain.
• Bulimia Nervosa - similar to anorexia, bulimia tends to be more prevalent among young women. Sufferers often eat large amounts of food at a given time to the point of pain then purge after they can't consume any more. They feel that they have no way of controlling their food consumption. Purging usually consists of vomiting to relieve the discomfort from the extreme overeating and to eliminate the calories from all the food they ate. They also have a fear of weight gain.  
• Binge Eating Disorder - People with this disorder will binge eat large amounts of food without the purging component. They also feel that they have no control when they are in the midst of a binge. This was my behavior many years ago and God help anything or anyone who got in my way. Often the binge eating is done secretly. Binge eaters are usually overweight or obese and significantly increase their risk of heart disease, diabetes and stroke.
• Pica - People with pica usually crave unusual items that are not considered food like hair, dirt, soap, rocks, paper as well as a number of other such items. People of all ages can develop pica but is more commonly found in children, pregnant women and people with certain mental illnesses. People who suffer with pica are at high risk of eating something poisonous that can be fatal.
• Rumination Disorder - This is also a recently identified disorder. People dealing with it usually chew food, regurgitate the food, then chew it again and either swallow or spit it out. This disorder is found in infants, children and adults, but with infants it usually disappears within the first year of life. 
• Avoidant/Restrictive Food Intake Disorder (ARFID) - This can also appear in people of all ages. It often resolves itself as children get a little older but can follow them into adulthood. People who severely restrict the foods they eat will often suffer malnutrition, weight loss and poor development if they are still growing. These folks often have a general distaste for most foods, limiting their selections to very few food items. This disorder is an extreme version of the "picky eater".

There are other eating disorders that have similar symptoms but the common denominator is that disordered eating is caused by an unhealthy relationship with food. Although the food aspect is just a symptom of the underlying mental disorder, an important part of the healing is to reestablish a wholesome  body, mind, spirit connection with the food we eat. 

If you think your relationship with food falls into one of the categories outlined above, please seek the help of a professional counselor that specializes in eating disorders. It could save your life.
   

Are you dreading the holidays, knowing that you won't be able to wear the same clothes on New 
Year's that you wore at the beginning of the feeding frenzy we call the holiday season? Are you worried that you might undo all the good you have done recently for your health? Do you think you might go off the rails with your food choices? Do the holidays get really stressful and cause you to make food choices that may not be very healthy? 

If any of the above scares you, I can help you get through the four weeks between Thanksgiving and New Year's with my Healthy Holidays program.  And you won't even have to leave the comfort of your home.  

I am offering SPECIAL PRICING until THANKSGIVING for anyone who signs up by then. The regular price of this program is $297 but until 11/28, the price is only $247...that's a $50 savings!

If you would like to have a free consultation about the Healthy Holidays program, click here to schedule a no strings attached call.