Five Easy Ways to Get Started Improving Your Health

There are many steps one can take to get started on a healthy lifestyle. This is by no means an exhaustive list of improvements but it's a good start. Success is more likely with a series of small incremental changes over time rather than a complete overhaul of every habit one has developed over a lifetime.  A nutritional consultant/health coach can help you to improve your lifestyle, one healthy habit at  time.

Drink plenty of water

Water is important for all systems in your body to work properly. It helps to remove toxins from your body, keep your temperature regulated, minimize fatigue, for healthy weight management, great for the skin, prevention of muscle cramps and many other benefits. You don’t have to feel thirsty to be dehydrated. Every day you should be drinking half your body weight in ounces of clean fresh water.

Get plenty of sleep

Lost sleep cannot be made up. You should be getting between seven and nine hours of sleep per night. Adequate sleep will improve mood, reduce stress, lower risk of chronic disease, improve  cognitive function, aid in healthy weight management among other benefits. Electronic devices should be shut down at least an hour before bedtime. The blue light emitted from the device interrupts the production of melatonin which signals the brain that it’s bedtime. 

Exercise daily

Exercise doesn’t have to be a chore. Play with your kids, dance, do yard work, walk, take the stairs, park at the end of the lot. You don’t have to go to a gym to get the benefit of exercise. Just move your body every day.  Exercise can improve mood, reduce stress, support cardiovascular health, minimize the risk of serious disease, improve quality of sleep,  stimulate muscle growth, prevent osteoporosis and provide many other benefits.

Take a quality vitamin supplement

Even if you choose nutrient dense foods, your body will still benefit from a good quality supplement. Because of over farming, chemical fertilizers and  pesticides, our food system is not what it used to be. The nutrient levels  that were in our grandparents’ food, do not exist in our modern food system. 

Eat local when possible

Even organic produce that has been shipped all over the world loses a lot of its nutrients by the time it gets to the store. Eat produce that has been locally grown. It will keep you healthier and will support your local  farmers. 

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.

Day 30 - Are You Confused?

Do you feel like every time you turn around, the information you receive about nutrition completely contradicts what you thought you knew? Remember when you thought fat was the enemy? And now sugar is the enemy. Are eggs good? Are they bad? Is ketogenic the way? or paleo? or plant based? vegan? It can be overwhelming to someone who just wants to eat well and get or stay healthy. So what is a person to do? Let's see if I can shed some light on a difficult and confusing topic.

Fad "diets" come and go. One day it's the cabbage soup diet, the next is the don't eat any carbs diet. Or it's the bacon and cheese diet. What all of these so-called "diets" have in common is that they expect you to completely eliminate one or several food groups and eat from a limited menu. The problem with such a program is that, by eliminating certain foods or  only consuming certain foods, you could be depriving yourself of several key nutrients your body needs to operate optimally.

Take for instance, a program that eliminates all carbs, even those carbs that are high quality and nutrient dense. You are instructed to eat all the protein  and fat you want. There a several things wrong with this approach. First of all, consuming large amounts of protein, especially animal protein, is very hard on the kidneys, bones and liver. Too much animal protein can also increase the risk of cardiovascular disease due to the high concentration of saturated fats and will contribute to a higher cancer risk. By eliminating carbs, you also eliminate fiber, leading to intestinal issues like constipation. Your body needs fiber to properly eliminate waste and when it isn't present in your diet, the waste can sit in your body and putrefy.

If you consume nothing but liquids, you may lose weight quickly but as soon as you begin eating again, you regain it just as quickly and probably more. When you lose weight, the fat cells don't go away, they just get smaller but when you regain the weight, new fat cells appear. However, the risk is not in the number of fat cells we have, but the size of them. The existing fat cells shrink as we lose weight and therefore, don't pose a threat to our health. It's when we fill them back up and new ones join the party that we can get into trouble.

The best diet you can follow, barring any medical condition precluding your adherence, is a whole foods, mostly plant-based diet. If you consume foods that occur in nature, the way nature intended, you are way ahead of the game. The closer to nature your food selections are, the less likely your are to have a health problem, assuming you consume an adequate number of calories to support your healthy life but not so many that your body can't use them. Calorie counting is not nearly as important as eating high quality, nutrient dense foods. If you listen to your body and stop eating when you feel satiated, your weight should remain at a healthy level. It's when we eat things our bodies don't recognize as food that we get into trouble. If you eat highly processed products that contain chemicals and preservatives, refined carbs and low quality fats and sugars, you will likely begin to develop issues over the long term. So stick with the food that the earth provides and you will make great strides in maintaining your good health.

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.

Day 29 - Are You An Emotional Eater?

Have you ever had one of those days and then got home and dove into a pint of Ben & Jerry's? Or maybe you just had a fight with your partner or friend or someone who knows how to push your buttons and ate a bag of something that you'd rather not admit to? You might even be feeling happy or excited and made a less than stellar food choice. If you are someone who responds to emotion by eating something, you are an emotional eater.

Life's circumstances can lead you into unhealthy food cravings, when you are in your most vulnerable state which will derail your efforts to maintain a healthy lifestyle. We often use food to anesthetize ourselves in the face of life's stressors. When we feel boredom, anger, sadness, fear, or loneliness we might turn to food for comfort. Unfortunately, when we do so, it will actually exacerbate the problem. 

Binge- eating or compulsive eating in the face of strong emotions, can lead to even more negative emotions like guilt, self-loathing and despair. The consumption of whatever food you choose, and often it's just whatever wasn't able to run away from you, is usually not enjoyable, is eaten quickly and brings no pleasure. Afterward, the feelings are still there with a few more piled on. In addition to the negative emotions, you now have the physical ramifications of your poor food choices. You will likely feel bloated, possibly nauseated, and completely disgusted with yourself. Nothing good comes from overeating to quell negative emotions.

Eating as a response to negative emotion, can become an automatic, almost Pavlovian, response.  You don't even think about what you're putting in your mouth until the damage is done. Food can also be used as a distraction. If you are worried about something, food can take your mind off of whatever is bothering you. But that's only a temporary fix. You still have the worrisome thing hanging over your head and now you have the added baggage of having overeaten.

So what should you do to break the cycle? There are a few options you can try:

• minimize your stress level - before you resort to bad food choices, try some deep breathing, meditation, yoga or something that will bring you back to center.
• keep a food journal -  write down what you eat and when. Include the emotions you were feeling as you ate, especially if you feel like you were eating in response to something besides actual hunger.
• check in on your hunger level - before you actually start eating, check in with your body and make sure you really are hungry and not just responding to something else.
• fight boredom - don't allow yourself to get bored. Turn on some music, read a book, go for a long walk, phone a friend, get out of the house.
• remove trigger foods from your environment - don't keep foods that you know will tempt you in a moment of weakness. Do not grocery shop if you are in a vulnerable emotional state that might tempt you to make a food purchase you'll regret later.
• eat healthy snacks - make sure you are getting enough healthy nutrition. Blood sugar swings can feel like an emotional roller coaster, causing you to make choices that don't serve you. Don't allow yourself to get too hungry.
• do not beat yourself up - if you backslide and give into temptation to eat foods that aren't in your best interest, learn from the experience so that it hopefully doesn't happen again. Self-flagellation is not helpful and may actually lead to more destructive eating patterns.

If you still feel that you can't control your emotional eating, seek professional help to develop better coping skills. A skilled health coach can help you develop strategies to prevent self-destructive eating patterns.

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.

Day 28 - Good Health...It Really Is a Laughing Matter

Have you ever been told to just "laugh it off" when something unpleasant happens? There is  evidence that this is actually very good advice.  Here are some ways laughter can be healthy for you.

1. It may reduce stress - laughing can reduce the production of stress hormones like cortisol and epinephrine while also increasing production of happiness hormones like dopamine.
2. It may help to reduce blood pressure - high blood pressure is often a side effect of stress, so when you reduce the stress hormones, it can lead to a lowering of the blood pressure. Besides, it's hard to stay stressed when you're laughing your head off.
3. It can aid in the reduction of depression - this is not to say that it is a replacement for medical intervention for those who suffer from a chemical imbalance, but laughing while in a depressed state of mind has been known to be a mood enhancer.
4. It helps us connect with other people - Laughter is contagious. How can anyone watch this video and not start giggling? When you laugh with others, the collective mood is lifted and everyone starts to feel better.
5. It's good for the cardiovascular system - when you laugh, your blood vessels dilate and your blood flow improves
6. It can help you to relax - did you ever feel calmer after a really good belly laugh? Almost like you could go to sleep? Laughter can leave your muscles relaxed for almost an hour after you stop laughing.
7. It can boost the immune system - laughter not only reduces stress hormones but can also increase the production of anti-bodies to fight infection and immune t-cells, helping to fight off disease
8. It can help tone your abs - laughing expands and contracts your abdominal muscles while allowing your other muscles to relax and de-stress. Sure beats doing crunches.
9. It can clear brain fog - if you feel foggy or disconnected from what you are doing, take a break and watch a funny video like this and you'll be able think more clearly.
10. It can help you breathe better - when you laugh heartily, you breathe more deeply and more effectively oxygenate your cells.

Even if you receive none of these benefits, laughing always feels good and isn't that worth it? 

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.

Day 27 - No More All Or Nothing

As I may have mentioned in an earlier post, I have been for many years, an "all or nothing" type when it came to my healthy lifestyle. If I couldn't adhere to a program or plan 100%, I would go completely off the rails. I have promised myself that I wouldn't do that this time. I'm changing the habits that don't serve my good health into habits that do. 

Changing habits that are deeply entrenched is not a linear process. Sometimes it's smooth sailing and others...not so much. Take this weekend for instance. I have been at a family function since Thursday. We have an annual badminton tournament to honor my deceased sister-in-law in Maine so we make a long weekend of it. Of course, this interferes with my normal routine. I am unable to go to the gym, my food selections are not what they would be at home and I'm generally off kilter. No matter what, however, I stand firm on my conviction to adhere to a pescatarian and dairy free diet and try to remain as gluten-free as possible. On those points, I don't waver. Where I fall short, is on my exercise and even though I don't eat meat or dairy ever, I still make less than stellar choices at times. But I'm not going to let my choices this weekend derail my efforts. I'll be returning home tomorrow and I'll be right back on the horse. I'll be home in time to make a good, healthy dinner and I'll also be able to go to the gym.I can leave this weekend behind and pick right up where I left off.

If this had been "before", I might have used this weekend as an excuse to completely abandon my good choices, specifically my daily exercise, and come up with daily excuses to not go to the gym...but not this time. Being accountable here for letting you know about what my progress makes it more difficult for me to fall short of my own expectations long term. And I'm also doing something else. I'm giving myself a break and treating me more gently. I won't beat myself up or use negative self talk about my slip. I'll move on from here and work on strategies for the next event. These occasions happen frequently in my family and sometimes I'm going to stay on the straight and narrow and other times I may fall off the path. But one thing is certain, I'll get back on and all will be well. I don't need to be all or nothing. I can be a human who isn't perfect. 

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.

Day 26 - Just Say OM

Do you think the only people who can successfully meditate are Buddhist monks who sit on mountaintops? Do you think that because you have trouble shutting off your thoughts that you are a failure when it comes to the practice of meditation? If either of these ideas ring true for you, I have good news. You can meditate and do so successfully.

According to the Buddhist Centre, meditation is a means of transforming the mind. It's about training your mind and developing the ability to redirect your thoughts. Many people use it as a way to reduce stress, increase focus and concentration, as a mood enhancer, to develop a positive outlook and self discipline.

Meditation doesn't require you to completely shut off your brain, as some believe. Following are some of the better known methods of meditation according to this article.

1. Metta meditation - the goal in this method is to cultivate an attitude of love and kindness toward everyone and everything, including one's enemies and sources of stress. This method is designed to promote compassion and love for others and for self.
2. Progressive relaxation - participants scan their bodies for areas holding tension. The goal is to determine where the tension is and allow it to release. One usually starts at the feet and works up to the top of the head. This method is good to use when trying to fall asleep.
3. Mindfulness meditation - this method encourages participants to remain present and in the moment without judgment of any experience. Mindfulness is often used in most forms of meditation. 
4. Breath awareness - this is another mindfulness practice. Participants focus mindfully on their breath and ignore thoughts as they enter the mind.
5. Kundalini yoga - this method mixes movement, deep breathing and mantras. This practice can help reduce pain and increase strength.
6. Zen meditation - this practice is often done under the guidance of a trained teacher because it includes specific postures and steps.
7. Transcendental meditation - during this practice, participants focus on a mantra and the goal is to rise above or transcend the person's current state of being.

No matter which method you choose, meditation done on a regular basis can have a significant positive impact on your health and well-being but any meditation is a benefit. Meditation is a skill, and like any skill, will take time to master. The key is patience with oneself and to practice without judgment. The effect will be a more peaceful and happier life.

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.

Day 25 - You Do You, Boo

You don't have to be all things to all people. Even if you bend over backwards, there will always be those for whom you can't do enough...or at least do enough right. This pertains not only to relative strangers but also people who you would expect to be in your corner. Sometimes you have their support until you start enjoying success at what you're trying to accomplish then all of sudden they are nowhere to be found. Is it jealousy? insecurity? something else? 

I was in that situation many years ago after I had been treated for breast cancer. It's the experience that put me on my health coaching path because I knew I had to make some changes in my own life to be here for my family. I had a friend who was not as overweight as I was at the time who was fully supportive of me...in the beginning. However, once I started having more success than she was having, the dynamic completely changed. It went really south after her husband paid me a compliment, even though it was very innocent. The friendship never recovered and before it was over she tried on several occasions to derail my efforts. While it's unfortunate that she was unable to be my friend when I was having success, she didn't consider that it was a struggle for me too and I had much more at stake than she did. I refused to give in and she couldn't deal with that.

In my position as a health coach, I find that so many people don't want help, even when they ask for it. I'm fairly sure I don't try to force my advice or lifestyle on anyone else but I also won't compromise on the choices I have made for my own life. People seem to feel the need to almost apologize to me if they make less than stellar food choices in my presence, even though I'm often not even paying attention to what they are eating. I purposely will look away so thy aren't uncomfortable. I believe they're judging themselves and the decisions they're making at the time and it really has nothing to do with me. Regardless, I won't be changing my approach to my health just to make someone else feel comfortable about their own choices.   

Have you ever known someone who didn't want to see your light shine brightly? Your bright light doesn't dim theirs. Only they can do that. Live your life the best that you can and don't let someone else bring you down to make themselves feel good.

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.

Day 24 - What Path Would You Have Taken?

Wouldn't it be nice if someone gave us the roadmap to a perfect life? What would you have done differently? How would your life look if you knew then what you know now? I have been thinking about that a bit lately and this is what I came up with.

I don't have regrets because the life I've lived got me where I am today so I can't say I've wasted my time. I had a very rewarding professional career from which I recently retired. I have a rich, full life with people I love and who love me. I have twice come back from life-threatening experiences, stronger and better off. But there are things I might have done differently. 

If I'd only known...I would have been more fearless
If I'd only known...I would have had more adventures
If I'd only known...I would have found my voice sooner
If I'd only known...I would have had more patience
If I'd only known...I would have said 'I love you' more
If I'd only known...I would have been more involved with what is important to those important to me
If I'd only known...I would have treated my body better

If I'd only known...I would have learned more about nutrition much earlier 

If I'd only known...I would have started my coaching practice as a side hustle much earlier

I'm one of the lucky ones. I finally know what I want to be when I grow up. Not everyone gets the privilege or has the insight but I figured it out for me. It would have been nice to know many years before I got here but then I might not have realized I had arrived. Life happens in divine timing I suppose. We don't necessarily know what that timing is however, until we have the benefit of hindsight. 

I have no complaints and I believe I have lots of time and opportunity to write the ending. But we never really know that, do we? You know...divine timing and all.

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.

Day 23 - Lesson Learned

Today I learned a little lesson I should have considered as I embarked on this journey. As I have mentioned before, I'm practicing a way of eating called intermittent fasting. I eat within an eight hour period, usually about 9AM to 5PM and then I fast for the remaining 16 hours. This allows my digestion to be completed before I go to bed and also allows my body to rebuild and rejuvenate itself because it isn't focused on digestion. While I sleep, there isn't food sitting in my digestive tract in various stages of digestion and putrefying in there.

This is mostly a good thing and I really love waking up feeling like my stomach is empty. It makes me feel lighter. I also feel like I slept much more deeply and have more energy than if I had gone to bed on a full stomach. The downside however, is that if I want to go to the gym early in the morning, as I did this morning, it could be problematic. I got there, set myself up on the elliptical for a good start to my session, and promptly realized that my blood sugar had dropped. I was a little light-headed and didn't feel quite right. I collected my belongings and went home so I could have breakfast. I had a couple of phone meetings and appointments this morning so I'll have to go back to the gym later today. But I WILL go back. Remember...I'm changing habits. This little revelation is not going to derail my efforts to go to the gym more days than not.

What do you do when your plans to support your healthy lifestyle get derailed, at least temporarily? Do you let that blow up your whole day? Or do you work around the derailment and get back on track? 

A few months ago, I might have used my blood sugar issue as a reason to leave and not go back. But that really doesn't serve me in my commitment to improving my diet, my exercise and my lifestyle. I know I need to eat a few hours before going to the gym. I want to exercise on a somewhat empty stomach so I can use stored fat as my energy. I also do not want to exercise on a stomach that hasn't been fed in over 14 hours. So I'll go back to exercising later in the day after I've had two or three meals. That seems to work best for me. Everyone is different and it's important to find what works best and is on a schedule you can consistently follow. 

Try to get at least 30 minutes of movement in your day every day. Movement should get your heart rate up a bit, if you aren't actually exercising but optimally, you should be actually exercising at least thirty minutes daily. If you have a desk job, make sure you consume half your body weight in ounces of water so you have no choice but to get up to use the rest room. That rule applies to everyone but desk jockeys tend to not move much during the day when they're consumed by their work.

The bottom line is, as always, find a program that works for you so that you can incorporate healthy lifestyle changes a little at a time and you consistently adhere to your healthy choices. Once you see the changes in your energy, your body and how you feel over all, you'll wonder why you didn't do it years ago.

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.

Day 22 - Two Steps Forward, One Step Back

I promised to keep you apprised of my weight loss journey at the beginning of this blog challenge. As you may recall, I began in earnest on June 24th and every Monday would be the day I would venture onto the scale. So here we are, about a month in and I have lost ten pounds. The first week I lost seven pounds, the next week I gained a pound, the week after that I gained a little more but not quite a pound and finally today I lost a little over four pounds that brings me to a total of ten down. So I consider this a win. 

I began to get frustrated because usually when I begin a weight loss adventure, I typically lose in the first several weeks but to have gained weight at the beginning after being vigilant about my intermittent fasting and food selections as well as my portion sizes, was off-putting to say the least. 

But here's the thing...I am changing habits. I am going to the gym more days than I'm not. I don't make it every day but I do make it at least five days per week. I stop eating about 5:00PM every day unless circumstances really get in the way and I can't eat until a little later. I definitely put at least three hours between the last time I eat and when I go to bed. I am making better choices and I'm limiting portions.

The part about making better choices may be a little puzzling to those who know me well. While I would sell my soul some days for popcorn, and will steal french fries from your plate if you eat lunch with me, I really do not eat bad foods and haven't in many years. I haven't had a drop of alcohol in almost ten years because I figured my liver went through enough abuse with the chemo and Herceptin it had to endure because of my breast cancer. I don't eat processed sugar. I don't eat animal products except the occasional egg and I eat fish. For the most part I'm vegan. 

So, you might ask, why do I need to lose weight? There are several factors at play here. First, I'm a master at finding vegan foods that taste really good and was eating more of those foods than I should have. I stopped exercising regularly a few years ago and, until I started this journey, was really hit or miss on exercising. And then of course there are the medical conditions. I have Hashimoto's Thyroiditis which means my body attacks my thyroid as the enemy. I'm medicated for that but who knows if that makes me hold onto and gain weight. I am also on a beta blocker because of my heart attack, which artificially holds down my heart rate and therefore my metabolism. And this drug famously makes people gain weight, although they don't tell you that when they give it to you. And of course...I'm a woman of a certain age. And us women of a certain age don't lose weight the way we used to when we were at a much lower age.

Here's the bottom line...I'm in this for the long haul. I'm changing habits and I'm getting stronger and gaining more energy every day. The time is going to pass anyway, so why not make improvements along the way? There is always something to improve in our lives because we are all works in process. If we were perfect, how boring would that be??? Stay with me on this road. You might pick up a few tips you can use and you can keep me company.

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.

Day 21 - How Healthy Is Your Brain?

Every day I look for subjects to discuss in my blog posts and almost always when I look for something, it comes to me. Today, I watched a video from Dr. Daniel Amen, who is one of the leading experts in brain health. Some of what he has to say about Alzheimers disease is very startling. 

 There are many contributing factors that you may find surprising. There also some horrifying facts about it you should be aware of. Here are just a few of those facts:

• the number of people impacted by Alzheimers is expected to quadruple by the year 2050
• there is no expectation of a cure in the near future
• it affects 50% of people 85 years old and older...50%!!!
• it starts decades before any symptoms appear 

Some of the risk factors include:

• depression 
• one of the greatest killers of our time
• affects 50 million Americans
• it has increased by 400% since 1987
• 23% of women are taking anti-depressants
• in women, it doubles the risk of developing Alzheimers
• in men, it quadruples the risk
• obesity
• serious national health crisis
• 2/3 of Americans are overweight
• 1/3 of Americans are obese
• it increases inflammation
• it significantly increases risk for many diseases including dementia
• dozens of studies show that as weight increases, brain function decreases
• poor decisions
• drug and alcohol abuse
• brain injury
• inactivity
• poor diet
• high intake of omega-6 fatty acids leads to high levels of inflammation
• low intake of omega-3 fatty acids
• sleep disorders
• apnea
• insomnia
• sleep deprivation
• nicotine
• excessive caffeine
• diabetes
• hypertension
• deficiency in several levels
• vitamin D
• estrogen
• progesterone
• testosterone in both men and women
• low thyroid hormone
• increase in risk markers
• C reactive protein - a marker for systemic inflammation
• high thyroid hormone levels
• chronic stress
• environmental toxins
• infections
• attention deficit disorder 
• unhealthy peer group - you are the combination of the people you spend the most time with
• if your peers have unhealthy habits, you are likely to have them also

There are steps you can take to protect your brain health. Here are some of them:

• have appropriate levels of anxiety - be cautious in life but don't obsess 
• continuously learn new information 
• exercise 
• walking briskly 30 minutes per day
• weight bearing - this is good for bone health also
• dancing - learning dance steps helps to keep the brain engaged and is great exercise
• excellent nutrition
• low glycemic
• high in good fats
• high fiber
• maintain a healthy weight
• keep healthy company
• get 7-8 hours of sleep per night
• reduce negative thinking
• meditate
• learn from mistakes so you don't keep repeating behaviors that don't serve you

This information is very valuable because as we live longer lives and stay in the work force longer, we need to keep our brains healthy and strong just like we want our bodies to be healthy and strong. Following these guidelines will take you a long way to maintaining your healthy brain.

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.

Day 20 - Hot Enough For Ya?

Don't you just hate when the temperature reaches a balmy 95 degrees with what seems like 100% humidity and someone asks..."hot enough for ya?" I feel like saying, "not yet, could you please set me on fire?" Today was the hottest in recent memory, although in the past several years, we seem to be having more and more of these excessively hot days all over the country. 

So what should you do when it gets this hot? You should be aware of the signs of heat exhaustion and remedy that so it doesn't turn into heat stroke, which can be fatal. 

What do these two health concerns look like?

Heat Exhaustion - this happens when your body becomes too hot. If not treated timely, it can quickly turn to heat stroke. What are the symptoms?

• muscle cramps
• excessive sweating
• cold and/or clammy skin
• weakness
• confusion
• dizziness
• headache
• accelerated heartbeat
• nausea or vomiting
• dark colored urine indicating dehydration

Heat Stroke - this happens when your body temperature reaches 104 degrees Fahrenheit. Results can be serious and even fatal. It can cause shock, organ failure or brain damage. In addition to the symptoms indicated for heat exhaustion, look for the following.

• body temperature of at least 104 degrees Fahrenheit
• flushed or red skin
• lack of sweat
• labored breathing 
• fainting
• seizures

These conditions occur when the body in unable to keep itself cool. When the outside temperature rises, your body sweats to stay cool. It becomes more difficult for this process to occur during hot, humid weather. Once your body is unable to cool itself, you will become ill.

One of the main causes of heat related illness is exercising in very hot, humid weather. Once the heat index (temperature plus the effects of the humidity) hits 90 degrees Fahrenheit, your risk for heat related illness increases dramatically. If a person is showing signs of heat distress, check for a temperature of 104 degrees or higher and seek medical attention immediately if it reaches that level.

What can you do if someone is suffering from heat distress of any kind?

• get out of the heat as soon as possible or at least in shade
• lie down and elevate the legs. This helps keep the blood flowing to the heart.
• remove any tight or extra clothing
• apply cool damp towels to the skin or if possible, take a cool bath
• drink fluids, especially water, in sips not gulps
• avoid fluids with caffeine of alcohol   

If temperature does not improve or go below 102 degrees with thirty minutes, or the person faints, goes into shock or has seizures, the person is not breathing, call 911.

Avoid heat exhaustion or heat stroke by:

•  staying out of the heat during the hottest part of the day, between 10:00am and 6:00pm 
• wear loose fitting, light colored clothing 
• stay hydrated with water and non-alcoholic, non-caffeinated beverages, preferably not sweetened
• take breaks throughout the day if you must be outside 

There are several medications that could make you more vulnerable to heat related issues. Be sure to read and understand the side effects of medications you might be on so you aren't sorry later.

In these dog days of summer, it's really important to pay attention to what your body is telling you. Don't ignore any of the symptoms I have shared. Even if you just don't feel right, take a break, get some water, and cool off before you continue what you were doing. Enjoy the sunshine!

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.

Day Nineteen - What Is Your Morning Routine?

What do you do each morning when you wake up? Do you hear the alarm and turn over to hit the snooze button? Or do you jump out of bed, eager to face the day? If you hit the snooze button a few times, you probably find yourself racing around trying to get yourself together and starting your day in a stressful rush. 

But what if you could start your day in a peaceful state with everything ready to go and you out the door on time every day, or at least most days? Wouldn't that set you up for a much better and productive day? It isn't hard to accomplish. It just takes some practice.

• a solid morning routine starts with a solid evening routine  

1. take a few minutes each evening before going to bed to make a few decisions for the next day. Choose the clothes and accessories you will wear and set them out. Make sure everything is ready to put on (i.e. no ironing is needed). 
2. If you take your lunch to work, make sure you have it all put together the night before so all you have to do is grab and go.
3. set the alarm so you have a little more time than you need to get ready - by getting up a few minutes early, you will be able to get ready without rushing and causing yourself unnecessary stress. You would be surprised how much adding just fifteen minutes to your morning will do for you.
4. go to bed early - make sure you are able to get an adequate amount of sleep each night so you wake up refreshed and ready to take on the day. Adult humans need from 7-9 hours each night of good, sound, restful and restorative sleep. I know as we get older that sounds like a pipe dream but the rest of the list may help with that.
5. don't eat at least three hours before bed - allow your stomach to empty well before you retire for the night. Your digestive system slows down when sleep and that leaves food to remain in your system overnight. This can cause weight gain and sluggishness in the morning.

• get up at the same time every day whether you have to or not - this helps to set your inner clock, your circadian rhythm.
• exercise before you start your day - just doing 30 minutes in the morning sets you up for an energetic day.
• eat a nourishing breakfast every day - eating breakfast will help you to keep from overeating the rest of the day.

Starting your day on the right foot will give you a leg upon the rest of the day. Your frame of mind will be positive and the rest of the day is more likely to fall into place for you. 

What are you going to do to start your day on the right foot? 

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.

Day 18 - It's Not Just Soda

Here is some news that many might find disturbing. You know that glass of orange juice you like to have in the morning? Well, drinking just that one small glass daily could increase your risk of some cancers. And it isn't just orange juice...it's any juice, or for that matter, any sugary drink. According to this article discussing a study conducted on 100,000 French people, drinking the equivalent volume of about a third of a can of soda of any kind of sugary drink can increase your risk of any type of cancer by 18% and breast cancer by 22%. Unfortunately, those who consumed fruit juice were at just as high a risk as those who consumed soda or other sugary soft drinks. 

The results of the study provide a clear link between the consumption of sugary drinks and the increased risk of cancer. It's been well known that regular consumption of sugary drinks increases the risk for obesity and weight gain. Along with obesity, comes the increased risk for many types of cancer.  According to several researchers not associated with the study, the driving factor in assessing the danger of consuming these drinks was the sugar in them. There are also additives in some drinks that could have a cancer link as well.

Of course, the American Beverage Association was quick to defend the "safety" of consuming such drinks as part of a balanced diet. However, the leading beverage manufacturers are working on providing other alternatives to the sugary drinks like those sweetened with sugar substitutes, which come with their own risks. Ironically, this particular study did not link diet soft drinks with an increased risk of cancer but the study participants didn't really consume many artificially sweetened drinks. Another study however, did link diet soft drinks to an increased risk of strokes, heart attacks and early death in women over 50.

The results of the study on the effect of drinking sugary drinks and the increased risk of cancer show that this issue needs more scrutiny but it is very clear that lowering the consumption of sugar in the diet is beneficial to all.    

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.

Day Seventeen - Who Supports You?

Remember when Hillary Clinton told us it takes a village to raise a child? Well, I think we can take that a step further. I believe it takes a village to get through the tough times. It even may take a village to get through the good times. 

Recently, an article was written about cancer patients who become each others' support and what happens when one or more of them dies (This is the article). I was one of the people interviewed for the article because I lost a dear friend who saw me through my cancer treatment and provided me with the much needed support that only someone who has walked in those shoes could provide. I could talk to her about all the weird stuff going on in my body that someone who had never been there couldn't understand. I could be bald with her and not be self-conscious. Usually I covered my bald head with a wrap or one of the two wigs I hated wearing. But with MaryAnne, I didn't have to be worried about other people's comfort. She got it like no one else I knew at the time. Sadly, we lost this wonderful warrior in May 2017. 

She was the picture of never-ending strength and grace under extreme pressure. I never thought she would die. I still miss her support, her sharp wit and her realistic view that "not everything can be cured with broccoli juice" as people tried to suggest alternative approaches to her healthcare. I never did that because I know she had way more knowledge than I did and researched the hell out of everything having to do with her disease. She looked for anything that would keep it at bay until she fulfilled her mission to bring adequate funding and recognition to the cause of treating and ultimately curing metastatic breast cancer, which is the only breast cancer that kills its victims. Unfortunately, she was one of those victims.

But you don't have to be diagnosed with a life threatening disease to ask for support. We all deserve to be able to take care of ourselves and to ask for help in doing so. As I have said before, self care is not a luxury, it's a necessity. If you don't take care of you, you cannot take care of anyone else effectively. Once your cup is empty, you can no longer fill anyone else's. Hopefully, you won't wait until something dreadful happens to your health before you do take care of you.

Who can you depend on for support so you can take care of yourself? Don't be shy about asking for help when you need it. If you are the primary caregiver in your family, ask your partner, if you have one, to take over so you can go for a walk or go to the gym, or even just get away for a bit. If you don't have a partner, make a deal with neighbors to trade babysitting so you each can get a break. 

If you have young kids who still like to be around you, bring them into your self care routines. Play with them, dance with them, run around with them, let them help you cook healthy recipes. They can be your support system and little kids love to be part of the process. They love to help and are great cheerleaders. And when you bring them into the kitchen, they are more likely to want to eat something they had a hand in preparing.

Don't be afraid to look outside your home for support. There are many social media groups that provide support for like minded people, if leaving the house is tough. Join a neighborhood book club or moms' group. It's important to find people who get what you're dealing with...your tribe. We are not meant to do life on our own. People are pack animals and we thrive when we are with people we can love and trust. On our own, we don't fare as well. You don't need a huge entourage around you, just a few people you trust and can rely on. Who can you rely on?

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.

Day 16 - Sugar...the Hidden Danger Part 2

I wrote yesterday about the negative impact sugar has on the body but there is so much more that I thought I should continue the discussion again today. We all probably know that eating too much sugar can cause weight gain which is where I left off yesterday.

It's more than just excess pounds that will accumulate on your frame. You could also develop non-alcoholic fatty liver disease which I touched on yesterday. When too much sugar enters the body, the cells are unable to utilize it and the liver stores it as fat. That's an oversimplified explanation but it tells the story. When that happens, you become insulin resistant and can be at risk for developing type 2 diabetes. You don't have to be overweight to develop a fatty liver. The condition is caused by the overload of sugar and especially high fructose corn syrup (HFCS). The impact of sugar overload on the liver is as detrimental as alcohol.

Fructose is the sugar found in fruit  and consumed in its natural state as whole fruit, can be beneficial. Included in the fruit is also fiber, water and vitamins. The fiber in the fruit slows down the impact of fructose on blood sugar levels. However, high levels of fructose found in processed food have all the nutrients stripped out and all that is left is the sugar which floods the system. Our bodies were not made to process all that sugar.

Almost all versions of sugar contain some level of fructose, some more than others. High fructose corn syrup, in some instances , has been found to contain nearly 90% fructose in its makeup. What makes fructose unique is that it is processed through the liver and when consumed as part of a natural pice of fruit, will enter and exit the liver in small amounts over time because it takes time to eat the fruit and the fiber will help to slow the introduction of the sugar into the bloodstream. When you consume processed foods with an abundance of fructose and none of the fiber, you flood the system and the liver cannot handle it. This is especially true of liquid versions as in sugary soft drinks. Consumed on an empty stomach makes it even worse.

For many years, fatty liver disease was the purview of alcoholics but when the food industry introduced HFCS into the food supply in the 1970s and 1980s, non-alcoholic fatty liver disease  (NAFLD) became a real issue. Another condition caused by overconsumption of HFCS is non-alcoholic steatohepatitis (NASH). This shows up as fatty liver and steatosis, which is the scar tissue developed by the liver in an attempt to heal itself which ultimately results in cutting off the blood supply, cause non-alcoholic cirrhosis of the liver.

In conjunction with the increase in fructose consumption since 1980, the incidence of these non-alcoholic liver diseases  has doubled. NASH is now the third highest reason for the need for liver transplant. Estimates of 31% of adults and 13% of children are suffering from NAFLD and those numbers are expected to grow as sugar consumption increases in the American population. 

You can read the whole disturbing article here.

If you feel like this is a problem for you, it's time to get a handle on it now. The longer you wait, the more difficult it will be to reverse. The sugar addiction in the US has become alarmingly prevalent. If you need help overcoming this addiction, and make no mistake, it IS an addiction, feel free to set up a free consultation with me at the link below. 

In case you missed my post on June 30th, I am using this 31 day challenge to hold myself accountable for walking my talk. Several years ago, I was able to take off 135 pounds and essentially save my own life. I have regained much of that weight so I am working my way back down. 

If you choose to join me on this journey, I hope I am able to impart some nutritional and lifestyle wisdom. Even though I may have gone off the rails temporarily I can still share some of my first hand experience as well as my acquired knowledge and training to help you make the right changes for your best life.

As a health coach, I work with women to find their power to overcome health challenges and live 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.

Day Fifteen - Sugar...the Hidden Danger

Do you really know how much sugar you consume on a daily basis? Chances are you probably don't know. f you consume packaged foods, you are likely eating much more than you realize. Sugar appears in so many products you wouldn't expect to find it in. How about canned soup or salad dressing? It's in condiments, sauces, snack foods, packaged mixes and just about anything you find in a box or can. 

The average American eats about 20 teaspoons of added sugar each day. The recommendations are not to exceed six teaspoons for women and nine for men. These are added amounts of sugar, not what is found naturally in fruit and dairy products. 

It can be difficult to find the added sugar on a nutrition label because there are 256 different names for sugar so it's possible to have sugar on the label with several different names. Regardless of the name being used, sugar is sugar and can impact your body many different ways.

Brain - when you eat sugar, your brain releases a rush of dopamine, the 'feel good' hormone. Initially, it feels good to you but eventually that sugar high will wear off and you will crash leaving you jittery and wanting more sugar. In order to get that feeling again, you will need to consume more and more sugar. This is why it's so hard to kick the sugar habit.

Mood - as noted above, the sudden rush of the sugar high can be a temporary mood elevator but consistent use of sugar has been connected to depression.

Teeth - your mom was right, candy can rot your teeth. The bacteria that causes tooth decay thrive on sugar and love to eat the sugar left in your mouth from eating sweets.

Joints - eating sweets causes inflammation which leads to joint pain. If your joints hurt, leave the sugar behind and notice the reduction in pain. Also, over-consumption of sugar has been linked to increased risk of developing rheumatoid arthritis.

Skin - another unpleasant side effect of consuming too much sugar is how it ages your skin. Sugar attaches to proteins in your bloodstream creating harmful molecules of advanced glycation end products (AGEs) and they do just what you would think they do...they age your skin. They damage the collagen and elastin in the skin which is what is needed to maintain youthful suppleness and firmness. It leaves skin wrinkled and sagging.

Liver - having too much sugar passing through the liver can cause insulin resistance which often will lead to type 2 diabetes and non-alcoholic fatty liver disease.

Heart - eating too much sugar causing an overproduction of insulin which can affect the arteries and over time can stress the heart and cause damage. This can lead to stroke or heart attack. On the flip side, people who keep their sugar consumption to less than 10% of total calories, can lower blood pressure which is a major contributor to heart disease.

Pancreas - when you eat, the pancreas produces insulin but when too much sugar is consumed over time, the pancreas begins to break down and the body becomes insulin resistant, leading to a higher risk of type 2 diabetes.

Kidneys - kidney failure is a big risk for diabetics. When too much sugar is consumed, the kidneys are unable to keep up with the load and do their job of filtering the blood sugar, leading to kidney failure.

Of course, consuming too much sugar causes unwanted weight gain along with the problems outlined here. If you feel like you cannot control your sugar cravings, I can help with that. Feel free to connect through the link below.

In case you missed my post on June 30th, I am using this 31 day challenge to hold myself accountable for walking my talk. Several years ago, I was able to take off 135 pounds and essentially save my own life. I have regained much of that weight so I am working my way back down. 

If you choose to join me on this journey, I hope I am able to impart some nutritional and lifestyle wisdom. Even though I may have gone off the rails temporarily I can still share some of my first hand experience as well as my acquired knowledge and training to help you make the right changes for your best life.

As a health coach, I work with women to find their power to overcome health challenges and live 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.

Day 14 - Boundaries...How Are You Teaching People to Treat You?

Someone far wiser than I once said that we teach people how to treat us. No one can make you feel inferior without your consent. That last part was a quote from Eleanor Roosevelt. So how are you teaching people to treat you?

Do you set healthy boundaries and show people you respect yourself through self-care and self advocacy? Do you draw the line when someone starts treating you with disrespect? Are you showing people you know your value by taking care of yourself?

I have seen it happen so often in the corporate environment where people, especially women, are so afraid of being sidelined that they neglect themselves and their health in the interest of keeping a job. As a result, they are available anytime of the day or night, weekends, holidays, vacations, and sick time. So what message are you sending to your employer when you allow them to use you without limit? Your message to the people you work with or for is that their emergency is your priority, and everything with them becomes an emergency because they know they can get you to treat it as such. You put your personal and professional needs behind everyone else's needs. After you live in that dynamic for awhile, good luck trying to change it. It's not just your job where that happens, it happens with family and friends too.

But just because people may react badly when you try to upset the status quo, it doesn't mean you don't deserve to be treated with respect. When you try to set new boundaries that you didn't have before, other people have to change the way they interact with you. It's likely they were comfortable with the way things were and will try to resist your newfound strength. Do not let them derail you.

Having healthy boundaries helps to define you as a person. When you don't have strong boundaries, you don't know where you begin and the other person ends because you don't have a clear identity of your own. For instance, if you strongly identify as someone's wife, you feel that you cannot exist without that person so you do everything you think you should to keep your partner happy. In the process of constantly trying to be the perfect spouse, you lose who you are as a person. Being a parent is the same thing. If you only identify as someone's mom, once the kids are grown and no longer need you the way they did growing up, you have no discernible purpose in life.

The problem with assuming these roles is that we teach the people we co-exist with that they should treat us as the one who will do everything for them. So when they are expected to stand on their own two feet, they are unprepared to do so. As a result, not only did we lose ourselves but they were also taught that they need someone to take care of them too and the dynamic continues to be perpetuated.

The bottom line is...set firm limits for yourself so that your identity remains intact and you teach other people in the meantime that they can take care of themselves if they just gave themselves a chance. Respect yourself and expect nothing less than respect from everyone you meet. You may get some pushback from people who are used to you being at their beck and call, but they can learn self reliance and to respect your limits the same way they learned that you didn't have strong boundaries. And treat yourself at least as well as you want to be treated by others...you deserve it.

In case you missed my post on June 30th, I am using this 31 day challenge to hold myself accountable for walking my talk. Several years ago, I was able to take off 135 pounds and essentially save my own life. I have regained much of that weight so I am working my way back down. 

If you choose to join me on this journey, I hope I am able to impart some nutritional and lifestyle wisdom. Even though I may have gone off the rails temporarily I can still share some of my first hand experience as well as my acquired knowledge and training to help you make the right changes for your best life.

As a health coach, I work with women to find their power to overcome health challenges and live 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.