The Wellness Way to Live: Body, & Soul

Environmental Wellness: Our personal space

By Karen Best Wright, B.S., M.A., CHES
Holistic Health & Wellness Advocate

www.TheWellnessWay.org

Environmental Wellness has to do with our relationship with our environment and the affect we have on our environment and its effect on us. When considering our environment, it is not only about our environment on a global scale. It also has to do with our personal home environment, work environment, and community environment. The other day as I was cleaning out my car, I realized that the environment even within my own car had an affect on me. I was suffering from a miserable cold and while driving I found no trash bag in my car to throw away used tissues. I found myself stuffing them in the side pocket of my car until  I could throw them away. I was creating a disgusting germ infested environment within my own car.

To help solve the problem, I took an empty cute and colorful upright Kleenex box and stuffed it with 10 plastic bags, the type you get free at the grocery store. That way I have no excuse to clutter my car with old water or soda bottles, used tissues, snack wrappers or even peach pits.

Sometimes starting small with our own personal environmental space, even if it is just the car, is a good place to start.

Karen Wright
Personal Health & Wellness Coach/Advocate

Dunedin, Florida

Tampa Bay, St. Petersburg, Clearwater, Palm Harbor, FL

Plop, Plop, Fizz, Fizz, oh what a relief it is...no not heartburn

By Karen Best Wright, B.S., M.A, CHES
Health Educator & Holistic Wellness Coach
Dunedin, FL

www.TheWellnessWay.org

I confronted a possible wellness crisis today, not physical but possibly emotional. I am giving a holistic wellness presentation next week at a local health food store. I was told to provide 1000 1/2 page flyers to be put in the shoppers shopping bags the week prior to my presentation for marketing purpose. So I did. That was actually quite a job to produce cost effectively and yet have them look nice.

So I took my flash drive to Office Depot and had them help me pick out the best colored paper (colored printing was prohibitive cost wise). I selected a rather ugly lime green, but it is more eye catching. They were printed, cut to size, and delivered to the health store for distribution.

Then tonight, I happened to be going over all of my hand-outs and the flyer that was already done and delivered. Then it happened. I found a typo. On 500 of these inserts the word practitioner was mistyped. My first response? I laughed and wondered how many people would notice. Then I thought plop, plop, fizz, fizz, oh what a relief it is. What a relief it was to not have an instant feeling of panic and dread. I pride myself on being thorough and accurate, but a typo on 500 flyers, oh my.

My life has been in such a tail-spin lately as I have been recovering from a painful injury, that a typo on 500 flyers seemed miniscule. Maybe that means that my emotional wellness is improving. I sure hope so.

Karen Wright

Health Education & HolisticWellness Coaching

Dunedin Florida
Palm Harbor, Clearwater, St. Petersbug, Tampa Bay, FL

Murcury in Fish - What Should You Eat?

By Karen Best Wright, B.S. M.A., CHES

Holistic Health and Wellness Educator/Coach

www.TheWellnessWay.org

Eating fish is good for you. Eating Mercury is not. With all of the research about Mercury in fish, what do you do? If you eat fish daily and they are large fish like King Mackerel and Shark, you may have problems down the road. If you eat fish  2 to 3 times a week and they are Salmon or Tilapia, you most likely will not.

The easy way to distinguish what is the safest is to realize that the large fish like Shark, Swordfish, and King Mackerel contain a lot more Mercury because they eat a lot of the little fish that contain only small amounts. So the better choices are the smaller fish such as Salmon, Tilapia, and light Tuna. There are more options, so a little research may take you a long way. Just don't stay away from fish all together unless your doctor tells you to. If you are pregnant or nursing you may be told not to each fish at all just for precaution.

Karen Wright

Why Eat Naturally?

By Karen Best Wright, B.S., M.A.,
Health Educator/Wellness Coach

www.TheWellnessWay.org

Every time I pick up a health-related magazine, it seems I read about how eating a certain food helps heal a specific ailment. For example adding lemon to green tea helps to boosts its antioxidant qualities. Garlic has been shown to lower blood pressure, and cinnamon and the antioxidants in grapefruit could help treat diabetes.

When you find information such as this, note that the foods are natural foods, the way nature made them (or close to it). No where do we read that "fried" chicken cures an ill or that cream filled donuts cure depression, although we may temporarily think it does.

Eating foods as close to the way nature provides them will better provide us with the nutrients we need to ward off infections and diseases. So the next time you are in the grocery store, buy fresh foods rather than processed foods that don't even resemble what they might have originated from.

What is juice and what is not!

What is juice? What a silly question. However, it is only silly if you really understand the answer. If you take a piece of fruit (or vegetable) and squeeze the liquid out of it, you have real juice. If you buy bottled juice that states it is 100% juice, or made from 100% reconstituted juice, WALAH, you have juice.

If you buy a bottle of juice drink made with 5% juice or "flavored," you do not have juice. You have little, if anything, more than fruit punch (water and sugar). Sure, go ahead and have a cup of punch now and then, just don't fool yourself into thinking you are drinking real fruit juice. Plus, drinking fruit juice every time you need a glass of water isn't good for you either, but that's for the next post.

The Old Adage - An Apple a Day Keeps the Doctor Away

Karen Best Wright, B.S., M.A., CHES

Holistic Health & Wellness Educator

www.TheWellnessWay.org

We have all heard the old adage about "An Apple a Day." Apples are filled with anti-oxidants (especially the apple skins). There are powerful disease-fighting natural chemicals in apples called phenolics. Phenolics are a phytochemical (plant chemical) that helps to neutrulize free radicals before they damage healthy cells and ultimately your DNA within the cells.

Apples are also a good source of fiber and are plentiful and easy to eat. They can be chopped, cubed, grated, cooked, made into desserts, and eaten raw. Apples are universal. Of course, they are not the only fruit that is filled with healthy phytochemicals, but they are an excellent plentiful food to eat.

Karen Wright

What really causes heart failure.

Karen Best Wright, B.S., M.A., CHES

Health & Wellness Educator

www.TheWellnessWay.org

Often when we think of heart failure, we think that the heart simply stopped beating because it couldn't keep pumping blood. However, according to the Mayo Clinic, heart failure is usually caused when the heart cannot keep up with the flow of blood. It basically loses it's strength, which is a chronic condition that worsens over time. When health problems are a chronic condition not caused by a genetic disorder, this is a sign that one's lifestyle choices need to change. Proper nutrition and physical activity is necessary for a healthy heart. However, I would caution not to be deceived by processed foods claiming to be heart healthy. Nutritious, whole foods - the way nature provides - is a better choice.

Nutritious Food for Skin Care

By Karen Best Wright, B.S., M.A., CHES

Holistic Health & Wellness Educator

To sum up the previous posts in regards to healthy skin. The following is a list of foods recommended:

Salmon, tuna, flaxseed capsules, fish oil capsules,  almonds, walnuts, all dark leafy vegetables, mushrooms, broccoli, cauliflower, asparagus, sweet potatoes, carrots, healthy vegetable oils, baked potato, avocado, cantaloupe, dried apricots, strawberries, mangoes, oranges, milk, egg yolks, and mozzarella cheese.

 

Nutrition for Skin Care - Vitamin K

Karen Best Wright, B.S., M.A., CHES

Holistic Health & Wellness Educator

www.TheWellnessWay.org

Vitamin K is a group name for a number of related compounds. Each form can serve as an essential nutrient needed by the liver in order to form proteins that promote blood clotting and prevent abnormal bleeding. A deficiency in Vitamin K may result from extended treatment with antibiotics, which can kill the bacteria that produce vitamin K. Sources of Vitamin K include green leafy vegetables, such as dark green lettuce, cabbage, collard greens, broccoli, spinach, and turnip greens, okra, asparagus, prunes, and avocado.

Nutrition for Skin Care - Omega 3s

Karen Best Wright, B.S., M.A., CHES

Holistic Health & Wellness Educator

Omega 3s are great for your skin. Flaxseed, walnuts, and fish oil are good sources of this essential fatty acid. Wild caught Alaskan salmon, or fish oil and flaxseed capsules are good sources.

Nutrition for Skin Care - Copper

Karen Best Wright, B.S., M.A., CHES

Holistic Health & Wellness Educator

www.TheWellnessWay.org

Copper works with vitamin C to produce the elastin fibers that support skin structure. Too little copper in your diet can reduce your skin’s ability to heal and cause it to become rigid and lifeless. A baked potato with the skin can provide 75% of daily copper requirement.

Nutrition for Skin Care - Vitamin E

Karen Best Wright, B.S., M.A., CHES

Health & Wellness Educator

www.TheWellnessWay.org

Vitamin E is great for the skin. Its antioxidants protect against skin damage. Sources of Vitamin E are almonds and almond oil, wheat germ oil, olive oil, sunflower oil, safflower oil, sweet potatoes, mangoes, Hellmann's Mayonnaise.

Nutrition for Skin Care - Vitamin A

Kaaren Best Wright, B.S., M.A., CHES

Holistic Health & Wellness Educator

www.TheWellnessWay.org

Vitamin A maintains and repairs skin cells; a deficiency will result in a dry, flaky complexion. Good sources of Vitamin A are mangoes, sweet potatoes, carrots, spinach and other dark green leafy vegetables, cantaloupe, dried apricots, milk, egg yolks, and mozzarella cheese.

Nutrition for Skin Care - Vitamin C

Karen Best Wright, B.S., M.A., CHES

Holistic Health & Wellness Educator

www.TheWellnessWay.org

Vitamin C is an antioxidant to reduce skin damage and wrinkles. It also plays a central role in the production of collagen, the structural protein in your skin.  Good sources of Vitamin C are Acerola cherries, papaya, red raw bell peppers, broccoli, strawberries, oranges, cantaloupe, kiwi fruit, cauliflower, and boiled kale.

Nutrition for Skin Care - Vitamin B3 - Niacin

By Karen Best Wright, B.S., M.A., CHES
Holistic Health & Wellness Educator

www.TheWellnessWay.org

Vitamin B3 (Niacin) is especially important for healthy skin, and avocados contain lots of it. Niacin, an anti-inflammatory, soothes irritated skin and red, blotchy skin. Sources of Niacin include avocados, tuna, peanuts, bran in brown rice and whole wheat, and the light meat of chicken.

 

Nutrition for Skin Care - Vitamin B2 - Riboflavin

By Karen Best Wright, B.S., M.A., CHES
Holistic Health & Wellness Educator

www.TheWellnessWay.org

The next several posts will be about nutrition and skin care.

Vitamin B2 (riboflavin) is involved in tissue maintenance and repair. Riboflavin is so important for skin repair that the body uses large amounts after sustaining a burn or wound, or undergoing surgery. It also improves skin blemishes caused by rosacea. Sources of B2 are almonds, mushrooms, whole grain, soybeans, and green leafy vegetables, eggs, asparagus, broccoli, liver, milk, cheese, and tuna.

Connecting the human journey with the spiritual journey

By Karen Best Wright, B.S., M.A., CHES

Holistic Health & Wellness Educator and Energy Healing Practitioner

www.TheWellnessWay.org

I am one of those people who have a hard time expressing things that are most sacred to me. Just putting it out there almost feels a bit irreverent. But I would like to share something that came to me recently.

I am one of those intuitive people that get many of my answers solved, understood, or predicted through my night time dreams. One must be very careful when interpreting dreams. If a dream has had a particular impact on you, you should by all means write it in a special "dream journal."

One night many months ago, I awoke startled by a dream. In the dream, I had seen in Large BOLD the words printed Sacred Minds. What did that mean? Over the past several months, I searched the Internet, not finding what felt right.  I have contemplated, meditated, and prayed about what God was trying to tell me.

After much soul searching and opening myself up to spiritual answers, what came to me was really quite simple. We have subconscious minds, conscious minds, and sacred minds. Our subconscious minds contain all of the experiences we have had in this lifetime, whether pleasant or unpleasant, Our conscious minds act on those experiences, and our sacred minds understand, sometimes in an odd sort of way.

When we are feeling depressed or anxious, that is coming from our subconscious and conscious minds, from everyday living. The Sacred Mind brings peace and understanding. It is connected to divinity, that is if we have not cut-off our ties to the divine.

Pay attention to your thoughts as well as your night time dreams to learn if they are coming from your unconscious, perhaps unresolved issues, your conscious mind, which may be obvious, or your sacred mind which teaches you and inspires you.

These are ideas that have come to me as I have contemplated on the message from God about Sacred Minds.

Karen Best Wright

www.TheWellnessWay.org

Stress in These Uncertain Times

Karen Best Wright, B.S., M.A., CHES

Holistic Health & Wellness Educator and Energy Healing Practitioner

What makes you the most stressed? Is it these difficult economic times? Is it difficult relationships, poor health, or grieving a loss? Since stress is not caused by the same thing in all people and different people experience stress differently, there is no one-stop  shopping for the answers to dealing with stress. What we do to reduce stress must be tailored to what is actually causing the stress.

However, there are underlying behaviors that can help deal with all stress. They are the obvious, but often times we need to be reminded of them:

1. Eat healthy and avoid health crippling garbage foods (high calorie, low nutrient foods)

2. Get adequate sleep (not easy for some of us).

3. Have a good support system with friends, family, or support groups.

4. Focus on what you can do to relieve stress and do it, and also recognize what is out of your control and quit beating your head and heart against it.

5. Be physically active. Low physical activity can contribute to weight gain, depression, and just plain feeling crummy about yourself and your situation.

We all are experiencing stress in these uncertain and changing times, but we do not need to let it destroy our hopes, dreams, and peace of mind.

Karen Wright

The Wellness Way

www.TheWellnessWay.org

Staying Motivated The Wellness Way

By Karen Best Wright, B,A., M.A. CHES, Holistic Health Educator and Wellness Guide

www.TheWellnessWay.org

I was recently reading some research about how to stay motivated when you get tempted to "blow off" your wellness plan, whether it be healthy eating or other aspects of wellness. The concept of the research was our attitudes toward temptations. We have two ways to respond to temptation. We can either view it is an obstacle or as a reminder of what we are working towards and let the temptation propel us towards success.

I experienced this just yesterday. I had been out all day and really was getting hungry. Rather than stopping at a fast food restaurant, I went to the grocery store. Sometimes that is not much better. But anyway, I stood in front of the fresh bakery section looking at all of the delicious breads, with NONE of them made with whole grains. But they looked so good. As I stood there hungering after all of this herbed white bread, the customer service person asked if she could help me. I just said, "You don't have anything made with whole grains do you.? "No," was the answer. I said "Thank you," and walked away. I bought a boiled egg, fresh raspberries, and a small bottle of low-fat milk. Wow! did I feel better. My headache was gone from being hungry and I had stayed away from at least the processed white breads.

As I stood there tempted, looking at the variety of high glycemic white bread, I remembered how easily I gain weight when I give in to the temptations. So the temptations motivated me to stick to what I knew I should do.

Next time you feel tempted to blow your diet, remember the temptation can be viewed as an obstacle or as a reminder of your goals and why you have them.

Good luck when temptations come your way.

Karen Wright
Holistic Health Educator and Wellness Guide

 

Six Areas of Health & Wellness- Do Something Today

By Karen Best Wright, B.S., M.A., CHES

Certified Health Educator & Wellness Coach

www.TheWellnessWay.org

The 6 areas of health and wellness are: Physical, Social, Mental/Intellectual, Emotional, Environmental, and Spiritual. My suggestion for this next week is to pick one thing in each area to work on. It need not be complicated or even ambitious, but pick one thing in each area, write it down in your journal, and make notes daily what you did toward those goals. The weekly goal could be something as simple as the following:

Physical: I will not use any artificial sweeteners this week.

Social: I will make contact with at least one friend or family member daily by phone, face-to-face, or email (preferrably by phone or face-to-face).

Intellectual: I will read at least 15 minutes a day.

Emotional: I will write down 5 things I am grateful for on a daily basis.

Spiritual: I will pause and say a prayer of gratitude before I eat my food.

Environment: I will improve my home environment by cleaning out a closet.

All six areas of health and wellness are important to a well-balanced life. Start with easy goals that you know you can accomplish before embarking on life changing events.

Karen Wright, B.S., M.A. CHES

www.TheWellnessWay.org

www.GrandparentingBlog.com

Do you know your 5 numbers? - The Wellness Way to Live

By Karen Best Wright, B.S., M.A., CHES
Holistic Health & Wellness Educator

The Wellness Way - www.TheWellnessWay.org

Do you know your important numbers? By this I mean:

1. Weight

2. Blood pressure

3. Cholesterol (both good and bad type) and Triglycerides

4. Body Mass Index (BMI), and

5. Blood Sugar

These numbers are important for you to know when taking charge of your own health. No longer are these numbers only important for older adults, who are your grandparents. Often in the past I have gone to the doctor and was only told, "you're within normal range." That is great but that doesn't allow me to be in charge by being responsible to keep track of them and make sure they stay within normal range.

If you are told any of your numbers are too high, find out what that means. What is too high? What is normal? What do you do as a responsible person to make sure they get normal and stay normal. Never leave a doctor's office without understanding your numbers. Being told, "they are normal" or "they are a little high" is not good enough. Educate yourself and take charge of your own health. Trust me, the doctor does not go home at night and think about your numbers and how you can improve your health. Only you can do that. So let's do it.

Karen Wright

www.TheWellnessWay.org

www.RaisingYourGrandchildren.com

Why are we happy - or not - and does it matter?

By Karen Best Wright, B.S., M.A., CHES, Holistic Health and Wellness Educator

www.TheWellnessWay.org

Why are some people happier than others? I am sure there is not one answer to that question. But I found interesting facts from a Harvard Publication. 50% of happiness is genetic, 40% is within our control, and 10% is purely from circumstances. What does that tell me? For one, some people have natural happier personalities, regardless of their circumstances.They seem to have just been born with happier dispositions. (I'm sure you know people like that) However, it doesn't stop there. With only 10% of happiness caused by outside circumstances (we were just plain lucky or unlucky), a whopping 40% of happiness is within our control.

What we consciously focus on is within our control. When we focus on pain, a horrific loss, or present financial stress, we are not likely to feel too happy. It is not that we pretend that we weren't hurt or that we didn't lose a loved one or job, or that we didn't just get diagnosed with a disease. Sometimes finding meaning or acceptance can bring peace of mind, even if we aren't particularly "happy" about it.

We can improve our happiness when we focus on the good things in our lives. We can improve our well-being when we accept and are at peace with the parts of our lives that have not produced "happiness." Plus happiness means different things to different people. As for me, yes I like being happy, but it is more important to feel that I am accomplishing an important meaning in my life, than if it makes me happy. But if it makes me unhappy, then I need to rethink the whole process.

Karen Wright

www.TheWellnessway.org

 

What is Quantum Tapping Technique

EFT (Emotional Freedom Technique) is energy work that utilizes tapping on the acupuncture points in the body to rewire brain pathways. I like the words of  Garland Landrith, PhD. "The cause of all negative emotions is a disruption in the body's energy system. It is not the memory that causes the disruption because healed memories don't hurt.  After listening to him speak and demonstrate tonight at his workshop, my interest in EFT grew. He takes EFT a bit further and calls his work Qantum Tapping (QT) Techique. To learn more about him visit his website at www.the universelieswithink.com

Karen Best Wright

Holistic Health & Wellness Coach/Educator

www.TheWellnessWay.org

www.RaisingYourGrandchildren.com

 

Eating Fruits and Vegetables from a Glycemic Load Perspective

By Karen Best Wright, B.S. Holistic Health & Wellness Educator

We seem to read everywhere to eat "lots of fruits and vegetables." I would rather it read eat "lots of vegetables and fruits daily." Fruits and vegetables are full of anti-oxidants that help repair our damaged cells and help keep the healthy ones healthy. We need to eat a lot of vegetables - It is hard to gain weight eating too many unadulterated fresh or frozen vegetables. Now as for the fruit. There are a lot of good vitamins and phystonutrients in fruits as well, so they are also good to eat, but not on a limitliess basis. The key to eating fruit is to mostly eat fruits that are also high in fiber. If you are concerned because you are diabetic or have hypoglycemia, limit your intake of bananas and mangoes, as they have a higher glycemic load than other fruits. Basicially eat a lot of fresh or frozen vegetables without all of the high fat dressings added to them and about two servings of fruit daily. Also be cautious on the fruit juice. A little is good and a lot is not better.

In sumary: eat more vegetables than fruit.

Karen Best Wright, B.S. Health Education

www.TheWellnessWay.org

www.GrandparentingBlog.com

 

"Let Your Light Shine"

The other day I was speaking with a mother who was dealing with some very difficult behavior from her young daughter. The child's behavior was upsetting the mother, as it would any mother. The mother explained the child's behavior as "dark and angry." The mother was at a loss at what to do. She too was angry and frustrated by the situation. As I thought about this, I realized that one cannot make darkness go away by force but only by bringing light into the situation will the darkness go away. When we go into a dark room, we don't yell at it and tell it to go away. We turn on a light.

The point I am making is we will have more success by first bringing our own light to a situation and hoping it will influence others. By this I mean calming, love energy. Unfortunately it does not guarantee that the darkness (depression, anger, etc.) inside others will automatically go away, but there is a better chance at helping the person change if they can see and feel love energy emminating from those around them. If we stay angry and bitter over a bad situation, we are not likely to help anyone improve. As the saying goes, "Let your light shine."

Karen Best Wright, B.S. Holistic Health & Wellness Educator
Reiki Practitioner

www.TheWellnessWay.org

Quote for the Day

"If I fall down seven times, I will get up eight." When that comes to health and wellness, don't let your mistakes stop you from getting up again and getting back on board with healthy living choices. We are not always on top. We all fall down on our goals and aspirations. The important thing is to keep getting up, regardless of how far we think we have fallen.

So get back up and keep going.

Karen Best Wright, Holistic Health & Wellness Educator

www.TheWellnessWay.org

Are You Happy?

By Karen Best Wright, B.S. Holistic Health & Wellness Educator

Are you happy? If the answer is yes, that is terrific. That is what we are really wanting. We want to be happy. If the answer is no. You are not happy, then the question is why not? That can be a tough question to answer. We all know people who have a ton of problems but appear happy, who are broke and seem happy, or are sick and still happy. Then we all know  people who never seem happy, no matter what. Sometimes I have gotten myself in that rut. I have gotten myself into situations that simply made me unhappy. The first thing to do is to visualize what it feels like to be really happy. Set aside the lousy relationship you are in or your low bank account for a minute. Visualize what it feels like to be in a happy situation, really feel it. Once you really know what it feels like to be happy, it is sometimes easier to see what is causing your problems and solutions will come to you. Once you know what it really feels like to be happy, it is easier to recognize those situations that are going to be downers and you can avoid them or at least deal with them in a more productive way.

Karen Wright

The Wellness Way

http://www.TheWellnessWay.org

What advice would you give yourself?

By Karen Best Wright, B.S. Holistic Health & Wellness Educator

When you feel like your life is missing something or you keep making the same mistakes over and over again, or you simply don't know what steps to take next, take a few minutes and pretend that you are 20 years in the future looking back on your life right now. What advice would you give yourself if you could see yourself from a completely different perspective? Would you be telling yourself to start eating better, start exercising, improve a relationship, or get out of a relationship? Would you be telling yourself to go back to school, change careers, or find your spirituality? Sometimes that helps me when I do exactly that. I pretend that I am 78, rather than 58. What would I be thinking about my decisions that I am making right now? I know for some of them I would be saying "go girl, you're doing great," or I might be saying "Karen you know better." I listen when I know I am giving myself some good advice. I also pray that my spiritual guides are directing me in advising myself as well.

Try it and see if it helps you. Feel free to leave suggestions that help you.

Karen

The Wellness Way

http://www.TheWellnessWay.org

Healthy Homemade Food for My Dog

By Karen Best Wright, B.S. Holistic Health & Wellness Educator

www.TheWellnessWay.org

I usually write about health for people, but some of us actually go to the trouble (and it can be a hassle) to make nutritious dog food from whole foods. When I asked my vet about making my own healthy dog food, he told me I lived on the wrong coast. I live in Virginia rather than California. That didn't deter me. Once I found out from my vet how many calories my Pug should be consuming, I went to work experimenting. Contrary to some beliefs dogs do not need an all meat diet. They do need plenty of protein, whole grains, and vegetables. Here is a typical recipe. However, much protein comes from animal protein.

2 cups cooked old-fashioned oatmeal cooked with 1/4 cup flax seed.

2 cups cooked brown rice

2 cups cooked whole wheat kernels

(when you get this far, it is actually tasty for human consumption for porridge by adding some honey and milk.

After all of the cooked foods are added together in a large bowl, add about

1 pound raw ground turkey, or a 13oz can salmon.

2 cans cooked carrots or I prefer grating raw carrots and adding them raw to the mixture. To that I add 2 cans drained and rinsed green beans (to get rid of salty water).

Next add 2 -3 raw eggs (shells and all).

If the mixture appears not thick enough for you, add some ground corn meal.

Finally I add a liquid form of anti-oxidant supplements to the mixture and stir well (with my hands).

The dog food is ready to freeze in 2 cup portions in a sandwich bag with the zip lock type. I put 2 cups in a baggy, because that is what I feed my dog. Your amounts will vary depending on the size of your dog. Ask the vet how many calories your dog should be eating.

So basically I count up the calories for the entire weeks batch before I make it. That way I know exactly how many calories is in 2 cups.

My pug has got to be the best fed dog in town.It is important to freeze the dog food becuase of the uncooked egss and possibly uncooled meat.

Kaen Wright

www.TheWellnessway.org

 

Are you ready for a change?

By Karen Best Wright,

www.TheWellnessWay.org

If you are overweight, stressed, tired, frustrated, overwhelmed, broke, lacking purpose, or in a harmful relationship, you need a lifestyle change. The word "change" can be scary when you really think about it. When something changes, what we are accustomed to will break-apart. The uncertainty of what will follow may be what unconsciously prevents us from making the change in the first place. That is why when we try to make changes, we often find ourselves right back on familiar ground. We never really made a change, we just changed a few circumstances but nothing substantial.

In order to really make changes that are necessary to improve the quality of our lives, first we need to recognize the true necessity of a change (we must really want to change) and have Faith that the pieces of our lives will eventually come together and create a new and more beautiful life. Changing unhealthy habits and thinking patterns can be difficult, if we believe that.

Keep a journal specifically for your goals or spiritual ideas. Either write down exactly how you want your life to change or cut and paste a picture that represents the changes. Keep those thoughts foremost in your mind. When you look at the end result of who you are or what you will change, realize that the seed is already in you, growing. All you are going to do is nourish that seed with little steps of change, trusting that you are being guided to become who you were meant to become all along.

Karen Best Wright
www.TheWellnessWay.org

www.RaisingYourGrandchildren.com

www.SenioPro.com

 

5 Toxic Words that hinder self-empowerment

By Karen Best Wright, B.S. Health & Wellness Educator

There are at least 5 TOXIC words that hinder our ability to become self-empowered. Self empowerment means possessing the inner strength and resources to bring about a desired change in our lives. The 5 toxic words to avoid saying to ourselves are: should, ought to, need to, have to, and must. For example saying to yourself, "I should clean  up this room. I ought to clean up this room, I need to clean up this room, I have to clean up this room, or I must clean up this room. That may or not have the affect on you that you desire. You may or may not clean up the room, but almost certainly you will have negatively feelings associated with it, not liberating, self-empowered feelings.

Now let's take for example you look at your horrifically unorganized room with your important papers hidden somewhere within the piles. You know that it is important to sort through the garbage, throw old mail away, and organize what you do need for efficient record keeping. Avoiding the toxic words, you might assess the situation and say, I could clean this room if I choose to put in the effort. Next, you can choose rather or not to tackle the project. Without using any of the toxic words, you can choose whether or not to tackle the project. You may also decide whether or not you want a clean room or not. You may want the room to be clean but yet you may choose not to do anything about it, but at least you are owning the problem and admitting you are making the choice. Most desirably would be  to say, "I really want to have a clean room." At this point, you may need to access the situation further and make a plan on how you will clean the room, even if that means enlisting help from others.

The words to remember are; can/could, choose to, and want to.

In promoting self-empowerment we first need to be aware when we say the five toxic words and eliminate them from our word bank. With a little effort we can rephrase the sentence to be more self-empowering helping us to feel in charge without the guilt, shame, and feelings of resentment and hopelessness.

To read more about this topic go to Karen's website at

http://www.thewellnessway.org/SelfEmpowerment.asp

Karen Best Wright, Holistic Health & Wellness Educator

www.TheWellnessWay.org

www.RaisingYourGrandchildren.com

www.SeniorPro.com

Dealing with stress by popping more pills?

Today while on CNN, I thought I was reading a legitimate article about dealing with stress, a topic that always interests me. I started reading, and about the time I realized the article was really an advertisement, a video popped up. The claim? A new miracle product, a dose two capsules, will relieve stress WITHOUT you even having to change your daily habits. They note, that many people find it too difficult to change their diet or exercise, thus we can solve our stress problems with 2 pills.

I hope anyone who believes this approach to stress management will think twice. I am not saying that the ingredients in this NEW product might not help, IF you are eating well and getting enough physical activity, and getting enough sleep, but any pill in and of itself cannot replace proper nutrition and physical activity no matter what the product manufactures profess.

Old fashioned nutritous healthy food and physical activity needs to be the foundation of everyone's stress management program.

Karen Best Wright, B.S. Holistic Health & Wellness Educator
(Master's Degree student in Psychology: Specialization in Health & Wellness)

www.TheWellnessWay.org

www.Grandbloggers.com

www.Seniorpro.com

 

15 Tips for Weight Loss

Is losing weight one of your New Year's resolutions? If so, you are joining the millions of Americans with the same goal. Each year millions of Americans make the goal to exercise and lose weight. But studies show that more than half of them quit trying within 6 months. Will you be part of the minority who beat the odds?

How can you be successful without the expensive liposuction or ultrasonic liposuction for quick weight loss? Losing weight naturally is less expensive and safer, if you actually lose the unwanted weight.

Here are 15 tips to successful weight loss. What do you have to lose by trying? Exactly what you want to lose, weight.

1) Drink water. Staying hydrated helps keep your body in balance and helps curve cravings. Sometimes people mistake being hungry for being thirsty. Stay hydrated to avoid that mistake.

2) Get enough sleep. Getting the recommended 7 - 8 hours helps balance the body and control cravings.

3) Make your own meals. Being your own personal chef gives you total control over what you eat. So pile on the veggies and make healthy choices.

4) Plan ahead. Avoid running to the store at the last minute and passing those pesty candy bars in the check-out line.

5) Eat good fats (use olive oil). Research has shown that eating good, healthy monounsaturated fats leaves a person feeling fuller, longer, while helping break down existing fats in the body.

6) Eat smaller, more frequent healthy meals, packed with nutrients. This is a way to control cravings and keep your blood sugar level stable.

7) Enlist a friend. Having a buddy makes everything more fun.

8) Get moving. Try to exercise at least 20 - 30 minutes a day and stay active. Pick something you actually enjoy to increase your chances of success.

9) Take up a sport or hobby. Again enlist a buddy.

10) Walk more. Park your car farther away from work, or walk. Take the stairs as much as you. Every little thing helps. You are actually changing your way of life.

11) Set goals. Whether it's to compete in a 5k , lose 5lbs, or lose 2 inches around your waist, setting goals and getting closer towards them always makes losing weight easier.

12) Get enough lean protein. Protein has been shown to keep a person fuller, long, and getting adequate lean protein in a meal will ensure satiety while not adding more calories.

13) Make your plate colorful. Vegetables are colorful and full of anti-oxidants. Try adding more vegetables and color to your meal, the more colorful the better.

14) Make sure you get enough fiber. Fiber keeps your body regular and helps you feel full quicker. Get fiber from oatmeal, whole grains, and vegetables to keep off excess pounds.

15) Reward yourself when you reach a goal, but not with an ice cream sundae. Be creative with your reward. Is it an outfit, an outing? One person I know got a tattoo. Whatever motivates you, go for it. Rewarding yourself adds an element of fun. Who knows, you may not even need to look up cosmetic plastic surgery.

Karen Best Wright
Holistic Health & Wellness Coach

www.TheWellnessWay.org

www.RaisingYourGrandchildren.com

www.Grandparentingblog.com

www.SeniorPro.com

Post 1a of 6: Physical Wellness

By Karen Best Wright, B.S. Holistic Health & Wellness Counselor

Part 1a of 6 posts about wellness is focusing on physical wellness, which is more than just the absence of disease. Wellness in a dynamic word, which can be thought of as the process of living a healthy lifestyle.There are many aspects to being physically healthy. In your wellness journal create two columns. In the first column make a list of the good things that you are doing. These may include: not smoking, not drinking or limiting alcohol, drinking  plenty of water, walking the dog, getting adequate sleep, eating low "bad" fats, etc. Write down absolutely every positive thing you can think of that you do to take care of your physical body. In the next column right down areas in which you would like to improve. These may include: exercise more, lose 25 lbs., improve sleep, eat healthier snacks, etc. Again, right down as many things as you can think of to begin with. Don't worry, you will not be asked to tackle all of these challenges at once.

Three areas to foucs on in physical wellness is nutritional needs, fitness needs, healthy weight.

Start off by going to the webmd website link below to easily calculate your Body Mass Index (BMI). The BMI is related to the percentage of body fat. The higher the BMI, the greater the risk for heart disease, diabetes, stroke, osteoarthtritis, and some cancers. A healthy weight falls between 18.5 and 24.9. Underweight is below 18.5 and overweight is above 25, with obesity above 30 BMI. Obesity-related diseases and increased mortality are at greater risk when BMI is above healthy weight levels.

http://www.webmd.com/hw-popup/weight-and-health-risks

Keep track of your BMI in your wellness journal. If you need to lose a few pounds write down your beginning weight, but this is not going to be the main focus. Also write down your measurements: bust-line or chest, waists, around hip bones, around the large part of your buttocks, thighs, upper arms and anywhere else you wish to monitor. This is your baseline for your physical health. I will focus more on physical health in the next post.

Karen Best Wright

www.TheWellnessWay.org

www.GrandparentingBlog.com

 

 

What is the difference between Health and Wellness?

The terms health and wellness sometimes are interchanged. In years past, health was defined simply as the absence of disease. However, being healthy is more than just not being physically sick. Wellness is a dynamic word. To easily understand this, think of health as a state of being whereas wellness is the state of living a healthy lifestyle. Health & Wellness encompasses physical health, mental/emotional health, intellectual health, social health, environmental health, and spiritual health. All six components of wellness interwoven together create well-being.

Where are you on the continuum of wellness? The next six posts will concentrate a bit on each component of wellness. Do you have an empty journal or spiral notebook that you can devote to wellness? I like using an old fashioned journal for many of my thoughts and writings, not just the computer. I have a journal specifically to record my dreams as well as for spiritual study. Creating a wellness journal can help you determine where you are balanced and where you are not.

So get ready for a mini-course on achieving wellness.

Karen Best Wright
Health & Wellness Counselor
Energy Healing Practitioner

www.TheWellnessWay.org

 

 

Creating Balance in Your Life

We often live off-balanced lives whether we realize it or not. Sometimes this might be because we only do waht we like best. But more often than not, our lives are unbalanced from things that seem out of our control. It may be a demanding job, school, kids, or whatever. My life recently has been a bit tilted toward the mental facet of my life. I read and write most of the day, most days. Between work and school, it seems I live with my nose in a book or my eyes mesmerized by the computer screen.

The other night I went to Walmart to pick up a few things. I happened to walk down the craft isle looking at jewelry supplies. I met a woman on the same isle looking at the yarn. We struck up a fun conversation, which her husband eventually rescued us from, about our efforts to balance our lives. She is learning to knit, while I am taking up jewelry making.  We had a fun motivating chat about how being creative with how hands helps to balance our minds from too much mental work.

I use to do a lot of sewing and baking, so I used my hands in creative ways often. Now I exercise my fingers mostly with the computer keyboard. Out of desperation and my love for rocks, I decided to start making simple jewelry made from crystal beads. I was surprised to find how uncoordinated I had become. I had a hard time threading a nylon thread through a bead. I kept dropping them. I don't have arthritis so that was not the problem. It was just that I was out of practice being creative with my  hands. All of my creativity was with my mind. I was really off balance. This is one simple example of recognizing imbalance.

Perhaps you do a lot of things with your hands. Perhaps you are a hairstylist, cashier, or massage therapist, and you do very little concentrated mental work (not that those things do not take thinking because they do). The main thing is to actually pay attention to what you do all day and to recognize where you might be out  of balance. What is the counterpart of your daily activities. Incorporating these ideas into your daily living will encourage balance in your life.

If you have any ideas that have helped you, please share.

Karen-Faye Best Wright
www.TheWellnessWay.org

www.RaisingYourGrandchildren.com

www.GrandparentingBlog.com

www.SeniorPro.com

 

Is Your Work Evironment Toxic?

A toxic work environment does not just refer to the air quality. A toxic work environment also refers to attitudes, relationships, and clutter in the workplace. Whether your workplace is at the employers place of business or whether you are self-employed working out of your home, your environment will affect your productivity. You expect the employer to make sure that the air you breathe is clean. You probably also expect that your employer will make sure that the workplace is physically as safe as possible (no marbles all over the floor).

When you are in your work environment pay attention to what it is saying. Are negative conversations or pleasant humor echoing in the room? Is your desk cluttered beyond finding your notes or orderly and Feng Shui (ed)? Are you bored and under-stimulated or stressed from over-load? Are your supervisors enthusiastic and supportive or do they have a bad day, every day?

Toxic work environments can affect all areas of your life and your overall wellness. Take notes on what feels toxic to you. Think about them carefully before deciding how to reduce them. If you are not the boss and decide to talk to your supervisor about the toxic environment you are experiencing make sure that you are not becoming the toxin yourself. If you appear as the toxin you might not get very far with your boss.

Good luck and learn to detoxify your own environment, even if it is just a small cubicle.

Karen Best Wright, Health & Wellness Consultant

www.TheWellnessWay.org

www.RaisingYourGrandchildren.com
www.GrandparentingBlog.com

Spiritual Health vs. Mental Health

It is really easy to confuse mental health with spiritual health. Our mental thoughts do affect us both physically and spiritually, but I believe that mental health correlates more with physical health than spirituality.

This idea of separating mental health from physical health began way back in the 17th century with philosopher Rene Descartes. Descartes saw the mind separate from the body. He equated mind with spirit and thought of it as a religious concern, whereas the body was a medical concern. However, mental functioning is carried out by the brain, therefore it is physical.

Spirituality has more to do with our state of being, finding meaning in our lives, and understanding that we are more than our body and mind. Actually our mind is more than our brain, but that is for another time.

For those who struggle with mental health issues, it is important to realize that mental health is separate from the spirit. When dealing  with someone who has mental health issues, I often remind myself that their problem is a "brain" thing and not a "soul" thing. This attitude sometimes helps when dealing with difficult situations.

Karen Best Wright, B.S. Health & Wellness Consultant
www.PathwaytoHealthyLiving.com

Food Additives - are they safe?

There are differing views on whether or not food additives are safe. My view is to avoid them as much as possible. I was reading an article on CNN today titled: "6 scary-sounding food additives - and what they really are" The following excerpt was #2 on the list.

In his book "The Omnivore's Dilemma," Michael Pollan wrote that this additive –- known as TBHQ -– was "perhaps the most alarming ingredient" in a chicken nugget. He listed a bunch of terrifying symptoms that might result from ingesting a single gram of the stuff. Of course, to get a whole gram, you'd need to eat over 300 nuggets at one sitting. So while TBHQ is pretty nasty stuff, it probably won't do anything bad to you in the short term. It's an antioxidant; it keeps cooking oil from going bad. Derived from petroleum, it's also popularly used in paints and varnishes.

My take on this was utter astonishment at the stupidity of the argument. Because it "probably won't do anything bad to you in the short term" we shouldn't be concerned? If we aren't ingesting a petroleum product that is used in paints and varnishes, then we don't need to be concerned at the short term or long term effects. If we are ingesting any, then I believe we should be concerned. Why wait until we know the exact side-effects of chemical additives before we avoid them.

With healthcare costs and chronic diseases both high, prevention is the logical objective. So if there is any chance at all that a substance could be harmful, it is better to just plain avoid it or at least reduce it from the daily diet. That is my position anyway. Until we know what causes all cancers, Alzheimer's, and other diseases and disorders, why risk it?

Karen Best Wright, B.S. Community Health Education

www.PathwaytoHealthyLiving.com
ww.GrandparentingBlog.com
www.Seniorpro.com

A Healthy Brain

The same foods that are good for the heart are also good for the brain. While it is important to know how to eat to reduce the risk of cardiovascular disease and diabetes, it is also important to realize that these same foods nourish our brains. The foods that harm the heart also harm the brain.

That makes things simpler. Healthy foods are just plain good for our entire bodies. I believe if people really comprehended the long-term benefits of eating healthy foods, more people would try harder to eat better, not all, but more.

For brain health eat more fish and omega-3s, blueberries and other colorful fruits, spinach and other greens, nuts, and avoid the obvious such as smoking and excessive alcohol. If we could actually see what we are doing to our brains, we would probably make better choices. Simple Internet searches about brain health, Alzheimer's, or dementia, will produce pictures that show the difference between a healthy brain and a sick one. Pictures can be very motivating. Damage that is done to the brain due to drug abuse is really a sad situation. But that is for another post.

Karen Best Wright, B.S. Community Health Education

www.PathwaytoHealthyLiving.com
www.GrandparentingBlog.com
www.RaisingYourGrandchildren.com
www.SeniorPro.com

What is enriched flour?

Just because a food product is made with "enriched flour" does not mean that you are getting the nutrients you need. Before flour is enriched, it is stripped of healthy ingredients. For example with wheat flour the wheat germ is removed, along with the bran and other nutrients. After removing the "good stuff" a few vitamins are added back to the flour, to "enrich" it. The fiber is gone along with many of the original nutrients. It is far better to cook and eat food the way mother nature provided it, whole and full of nutrients. Choose breads and cereals that are made with 100% whole grains. If the first ingredient on the label is "enriched flour" or even "enriched wheat flour" you know you are NOT getting a whole food with all of the original nutrients.

Even when the first ingredient says "wheat flour," it does not mean 100% whole wheat. It just means it came from the wheat plant. It is not corn flour, barley flour, or oat flour. So read the labels and look for 100% whole grains.

Your body knows the difference.

Karen Wright, B.S. Community Health Education
www.GrandparentingBlog.com
www.PathwaytoHealthyLiving.com

High-Sugar Diets Linked to Cholesterol

Did you know that added sugar to your diet triples your risk of having your HDL cholesterol too low?Remember HDL is the good guy. My trick to remember HDL is the good guy because "H" stands for happy. HDL levels that are too low play a factor in heart disease.

Did you also know that the average American eats 21 teaspoons of added sugar a day. Excess sugar has been linked to obesity, diabetes, heart disease, high LDL (bad guys) and high triglyceride levels.

Studies also show that people who ate the least sugar had higher HDL (the good guys) and the lowest triglicerides.

Added sugar is found in processed foods or the sugar you dump on your breakfast cereal. Think about this when you make a big jug of sweetened tea or eat tons of sugary foods. For more information on this click here to read an excellent WebMd article.

Karen Best Wright, B.S. Community Health Education

www.Grandparentingblog.com
www.SeniorPro.com
www.SeniorProBlog.com

The Taste of Nature's Foods, naturally!

By Karen Best Wright, B.S.

Do you even know what Nature's foods even taste like with nothing added to them? By that I mean basic simple food straight from nature. When I was growing up we ate sliced tomatoes with sugar on them. I never ate a tomato plain until I grew them in my own garden at age 36. Until then I had no idea how good a home grown tomato was with nothing at all added to it. Even avocados were eaten with mayonnaise on them, or foods were tossed in a salad drenched with dressing. Carrots were cooked and drenched in butter. Potatoes were ladened with butter and cream. Today I can enjoy the taste of lightly steamed carrots plain with nothing added, not even salt.

We get so use to adding high fat dressings, butter, salt, and cream sauces to basic foods that many children do not even recognize common produce. When seasoning is desired, healthy herbs and spices can be added to foods that actually enhance the nutritional value, not distract from it. We add so much extra fat to cover up the taste of simple foods, and then we wonder why we have a weight problem in our country.

Practice lightly steaming vegetables or eating them raw and find out how mother nature actually gives them to us.Once you get use to eating food the way it comes from the garden or farm, then when you add a smidgen of dressing to it, it will taste like a gourmet meal. It may take a bit of adjustment for people who are use to adding sugar and fat to almost everything they eat, but in the end it is better for your heart, your waist line, and your brain.

Karen Best Wright, B.S. Community Health Education
www.Grandparentingblog.com
www.PathwaytoHealthyLiving.com

How fast are you aging?

A few months ago I saw a friend who I had not seen for about 10 years. He looked at me and said, "You just don't age. You look exactly the same." Well, I wish I could say that is really true, but it is not. However, I probably have aged slower than many people do. What do I do? I do not smoke, and I eat lots of high anti-oxidant foods, take a daily vitamin supplement, a fish oil capsule, and extra Vitamin D. That is it. My anti-oxidant diet consists of a lot of vegetables, fruits, legumes, whole grains, fish and perhaps skinless chicken, grilled. Sure once in a while I eat junk food. But since my body is not accustomed to high fat processed foods, I usually end up not feeling too well after eating. So it makes it easy to prefer healthy food.

Anti-oxidants, such as those found in colorful fruits and vegetables have proven themselves through many scientific studies. Antioxidants protect the body's cells and slow the rate at which they divide. The quicker your cells divide due to diet, stress or pollution, the faster you will age.  

So if being healthy and slowing down the rate at which you age is important to you, eat your veggies. Along with colorful fresh or frozen vegetables, eat colorful fruits, salmon, tuna, almonds, and flaxseed to name a few.

Not only will you be happier with your weight and blood pressure but you will simply have a healthier glow about you.

Karen Best Wright, B.S. Community Health Education

www.GrandparentingBlog.com

Added sugars in processed foods

I was reading on CNN tonight about a study with "news" about how so much sugar consumed adds to cardiovascular disease and other health problems. I read the "news" to my daughter and laughed. She looked at me odd and I assured her I was being sarcastic. To us this was hardly "news." I guess I thought everyone knew that all of the added sugar in processed foods is not good for us and can cause obesity and health risks. Do we really need another study telling us this? Well, I guess we do. It really was a good article, even if it was something I thought everyone should already know.

"Data from the mid-1990s show that 15.8 percent of the typical American's diet was composed of added sugar -- 21.4 teaspoons or 359 calories per day. That's up from 10.6 percent in 1977-1978. Added sugars have been linked to obesity, diabetes and tooth decay.

The researchers studied 6,113 adults enrolled in the National Health and Nutrition Examination Survey. Interviewers called them and asked what they had eaten the previous day, then estimated the total added sugar in each person's diet.

Participants were then separated into groups: Those who got less than 5 percent of total calories from added sugar; 5 percent to less than 10 percent; 10 percent to less than 17.5 percent; 17.5 percent to less than 25 percent; and 25 percent or more.

Those in the highest-consuming added sugar group eat about 46 teaspoons of added sugar per day, the study said. Those who consumed more added sugar tended to be younger, non-Latino blacks with low income, it said.

The report says 18.5 percent of Americans get at least 25 percent of their calories from added sugar." Click here to read more of CNN's article.

Karen Best Wright, B.S. Community Health Education
www.Grandparentingblog.com
www.RaisingYourGrandchildren.com
www.Seniorpro.com

 

Sunshine and Wings

By Karen Best Wright

The past few months have been difficult months for me. I seem to have been swimming in uncertainty and fear. This next year will bring some big changes for me, but I didn't know if they would be good changes or horrid ones. One night as I lay awake late fretting and even crying, I had an epiphany. I guess you would call it that.

I had felt for such a long time that I was in the dark and about to go over a cliff. This is a very unpleasant feeling. Well this particular night I cried; I prayed. All I could feel was the darkness and the approaching cliff. Then all of a sudden, the vision changed. I realized with total clarity that when I do go over the cliff (a metaphor for a drastic change in my life) that the sun will come out and I will discover that I have beautiful wings and will be able to choose where I will land. I realized that I did not need to be afraid any longer. I wasn't going to crash in total darkness. I was going to see perfectly clearly because the sun would brilliantly appear and I would choose where I was to land.

Ever since that night when I am uncertain about events that are ready to transpire, I remember this vision. The sun will come out, allowing me to see clearly, and I will land exactly where I am suppose to be. The experience was so strong; it lifts my spirits whenever I even think about it.

Karen Wright
www.grandparentingblog.com
www.RaisingYourGrandchildren.com
www.SeniorPro.com

What color is your food?

By Karen Best Wright, B.S. Community Health Education

When you look at your dinner plate what do you see? Is it naturally bright and colorful full of phytochemicals, vitamins, and minerals. Or does your plate look rather neutral. The more color the better - natural color of course - not color added by artificial coloring.

The other day I needed to buy a new sweater or blouse for an interview. This interview will eventually be televised, so I needed a plain bright colored top. I thought no problem. I went to my favorite clothing store J.Jill, walked in, and found absolutely no color. Everything was neutral. I couldn't believe it. What's with no color? I guess blah is the in-thing this spring. So I had to go to a more expensive department store to find what I wanted.

I compared the clothing in this store to our dinner plates. Are our plates filled with colors including plenty of green, red, orange, and maybe even purple? Or are they neutral with brown, gray, white, and tan? Want to be healthy? Eat naturally brightly colored foods such as lots of green vegetables, sweet potatoes, yams, carrots, strawberries, blueberries, oranges, and apples. Next time you go to the grocery store, spend most of your time in the produce section or buy frozen veggies and fruits.

Karen Best Wright,

www.PathwaytoHealthyLiving.com
www.SeniorPro.com
www.RaisingYourGrandchildren.com
www.Grandparentingblog.com

4 Simple Ways to Improve Memory and Mental Clarity

By Karen Best Wright, B.S. Community Health Education

Do you ever feel like your memory isn't as sharp as it use to be or your thinking is mucky or foggy? I'm sure we all feel that way from time to time. If it becomes a chronic problem, then you may need more than a just good night sleep.

Along with getting enough sleep what we allow into our bodies, whether it be food, air, or thoughts, will affect our thinking ability. Eating highly nutritious, wholesome, fresh foods affects our brain in a big way. The air we breathe and how much of it affects not only our lungs but our brains as well. Just imagine the difference in spending an hour in a room thick with cigarette smoke compared to an hour walking through a forest in springtime. What we think about also plays a big role in our memory and thinking clarity. Reading, learning, and communicating increases our brain capacity. It was once believed that when brain cells were lost, too bad, no new brain cells. Scientist now believe differently.

4 STEPS

1. Get Enough Sleep. Most Americans do not get enough sleep.
2. Eat Healthy. Eat lots of fresh vegetables, fruits, beans, nuts, whole grains, low-fat dairy, and fish along with other lean meat.
3. Exercise Everyday. Exercise even if is just walking in place or dancing in your living room. Hook a pedometer to your waist and watch as the miles add up during the day. It is motivating.
4. Be Aware and Think. Use your brain daily. Read, learn something new, and pay attention to what is going on around you. How are you going to remember something if you aren't even paying attention to it. A fun game to play with a partner is to compare at the end of the day everything you remember about the time you spent together. If you went to the store together, who noticed what type of puppies were for sale on the corner, the red sports car that passed you on the freeway, or what the UPS worker looked like when he delivered a package. Was it even a he? Maybe it was a woman. Did you even notice, or did you just sign next to the X? Be aware of life.

Let me repeat that. BE AWARE of LIFE. Quit living on auto-pilot and don't let a day go by without at least thinking about.

Karen Wright, B.S.
www.GrandparentingBlog.com
www.RaisingYourGrandchildren.com
www.SeniorPro.com
www.SeniorProBlog.com

Reducing Pain with a TENS Machine

TENS, what is it? How does it work? When should you use one? When should you not? What do healthcare professionals say? What do users say? These are all good questions that will be addressed in this article.

What is a TENS machine?

TENS stands for Transcutaneous Electrical Nerve Stimulation; transcutaneous means through unbroken skin. A TENS machine, or a TENS Unit, is a small portable electrical device that transmits tiny electrical impulses through the skin via reusable adhesive pads. The TENS machine is recognized to be safe and effective for various types of pain and unlike drugs has no known side-effects.

How does a TENS machine work?

 It is believed that the electrical signals affect pain in two ways, either by blocking the pain messages before they reach the brain or by helping the body release endorphins, the body’s own pain killing chemical.

When should you use a TENS machine?

TENS machines have been used successfully to relieve a variety of pain, including aching joints, muscular pain, and headaches. The TENS machine is also commonly used to relieve sports injury pain, post operative pain, and even menstrual pain. Read the instructions carefully that come with your TENS unit, and ask you healthcare provider about using a TENS machine for your condition.

When should you not use a TENS machine?

Before using a TENS machine, know what is causing the pain. Pain is the body’s way of warning that something is amiss. Make sure the pain is not being caused by something that needs medical attention. Never use a TENS machine or any other method of pain relief to mask undiagnosed pain as this could result in unnecessary harm. Do not use a TENS machine on the head, in the front or on the sides of the neck, or when using a pacemaker. Pregnant women and patients who have heart disease or epilepsy should seek medical advice before using a TENS device.

What do healthcare professionals say?

Many healthcare professionals, including physical therapists, chiropractors, and osteopaths recommend using a TENS unit. The American Academy of Neurology analyzed studies that indicated that the TENS unit did not help chronic lower back pain. However, this study only examined people with unknown causes of chronic back pain. It did not examine people with acute back pain or with other pain that has been reportedly alleviated by a TENS unit. The study also reported that there was good evidence that a TENS unit helped treat diabetic nerve pain. Since there are no known side effects, some doctors recommend using a TENS machine when medication does not work. However, other doctors recommend using a TENS machine before resorting to unnecessary pain medication.

What do users say?

The TENS machine would not be so popular if people did not find it effective in helping to reduce and manage pain. It is not going to work for all people in all situations, but it is definitely worth trying as the following statements by users indicate.

“I used my TENS machine daily after I injured my knee. It helped me manage the pain until my knee healed.”
“When stress causes my neck and shoulders to ache, which causes extreme pain when turning my head, I use my TENS machine. It definitely helps.”
“My husband did not find it helpful when he broke his back, but I find it works wonders in helping me reduce the pain in my shoulder.”
“Even if my TENS unit doesn’t work for everything, I certainly wouldn’t want to do without it. It’s a staple in my first-aid supplies.”

When researching for any FDA recalls for TENS units, I only found one in 2007. That was for the possibility of the plastic case cracking due to the manufacturer of the device not following specifications. For an effective and safe alternative to pain medication, ask your healthcare professional about the use of a TENS machine. It is a simple, portable, electrical device run by batteries that is easy to use anywhere.

Karen Best Wright, B.S. Community Health Education
www.SeniorPro.com
www.RaisingYourGrandchildren.com
www.Grandparentingblog.com

Why Fruits and Vegetables Help Prevent Disease

Are you eating enough fruits and vegetables? Probably not. Not only are they simply good for you, they actually help prevent disease, but how? Fruits and  vegetables, especially the bright colorful ones, are packed with vitamins, minerals, and fiber. But that is not all. Fruits and vegetables also contain phytochemicals. Phytochemicals are compounds with no nutritional value yet have positive effects on the body. They are responsible for the red color in strawberries and cherries and the pungent flavor of garlic and onions.

Possible benefits of phytochemicals include preventing blood clots, reducing tumor formations, lowering cholesterol levels, and preventing cancer. Along with fruits and vegetables, spices and herbs also contain phytochemicals. This is a good reason to grow your own herbs and use them in your homemade cooking.

For more information about phytochemicals in foods, visit the Johns Hopkins Health Alert "Phytochemicals: Essential to Good Health"

Karen Best Wright, B.S. Community Health Education
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