Younger Next Year

I love the book Younger Next Year. In a nutshell the authors state that when we exercise our bodies release chemicals of growth and repair but when we are sedentary our bodies release chemicals of breakdown and decay. This is very motivating to me!

Regular physical activity is fun and healthy and people are becoming more active every day. Being more active is safe for most people. However, some people should check with their doctor before starting an exercise program.

How much exercise do you need?

The USDA, the American Heart Association and the American College of Sports Medicine all recommend that you get at least 30 minutes per day of moderate-intensity exercise most days of the week. (This activity is in addition to your daily activities). About 60-90 minutes per day may be needed for weight loss. You may want to start at less than 30 minutes and gradually work your way up.

 Exercise Tips:

> Include a warm-up, some stretching, and a cool down in each exercise sessions.

> Choose a variety of exercises you enjoy. The best exercise is the one you will do. The best combination includes aerobic exercise, strength training, and stretching activities spread out over the week.

> Workout at a moderate intensity. How can you tell if it is moderate? Use the talk- sing test. If you can talk without gasping while you are exercising, you are working in a good moderate range. If you can sing, you are not working hard enough. If you can’t talk without gasping for breath you are working too hard. You can also use your THR, Target Heart Rate to monitor your exercise intensity. (See (See THR Chart). If you are taking a Beta Blocker you will need to monitor your exercise intensity using RPE, Rate of Perceived Exertion (See RPE Chart).

.> Keep exercise clothes and shoes handy in your car or office, so you can walk during your lunch break or after work.

What about you?

Track your exercise: Use your health journal tracker to write down the time of day, type of physical activity you did and for how long.

Go to http://www.mynutrinurse.com/ to request a free copy of my Wellness plan. 

Learn About Modifiable Health Risk Factors

Learn About Modifiable Health Risk Factors

I am a one of the Baby Boomer Chix and I am also a fitness nurse. I have helped hundreds of people lose weight and transform their lives and health.  That is why I want to address health risk factors.

If you want to get the most benefit for improving your health, identify your modifiable risk factors which are behaviors you can change right now to improve your health in the future.

 Alcohol use: If you drink, drink in moderation, no more than one drink per day for women and two drinks per day for men. Careful use of alcohol can help prevent accidents, liver disease and cancer.

Blood pressure: Ideal blood pressure is below 120/80. Controlling your blood pressure can prevent heart attack and stroke. Regular exercise and a healthy diet are keys.

Blood sugar: The risk of Type 2 diabetes can be reduced with a healthy, balanced diet and regular exercise.

Cholesterol: Total cholesterol should be less than 200. Healthy cholesterol levels can reduce the risk of cardiovascular disease and stroke. A nutritious diet, one low in saturated and trans fats, and regular exercise are vital.

Exercise: Get moderate exercise at least 30 minutes a day, most days of the week. A great mix includes walking, aerobic exercise, strength straining and stretching. An active lifestyle can help you manage stress, avoid obesity, keep you mentally sharp, and maintain vitality for life.

Nutrition: Get…A good diet will lower your risk of many conditions such as diabetes, heart disease, osteoporosis and obesity.

Safety: Wear your seatbelt, use bicycle and motorcycle helmets, drive defensively, and eliminate hazards in your home. Also, to protect your back, make sure to lift heavy objects using proper body mechanics.

Stress: Manage stress by saying “no” when you need to, getting regular exercise, and using stress management techniques like yoga or meditation. Managing stress can help protect your immune system and help you avoid a wide variety of health concerns.

Substance Abuse: Avoid or stop using illegal drugs, and use prescription drugs only as prescribed. Doing so can help prevent drug addiction as well as prevent unexpected side effects and negative drug interactions. Getting professional help is often the best way to deal with substance abuse.

Tobacco use: Quitting tobacco can help protect you from various cancers, heart disease, and stroke. Ask your doctor about treatments and programs that can help you quit smoking.

Weight: Achieve and maintain a healthy weight by eating wisely and getting regular exercise. You’ll look better, feel better, and avoid many health conditions like heart disease, stroke and diabetes.

What about you?

Have you identified your healthy habits? What unhealthy behaviors do you need to change?

To request a free Wellness Plan go to http://www.mynutrinurse.com/

When You’re in a Pit, Watch for a Rope

When You’re in a Pit, Watch for a Rope

Someone once remarked that her life was like a bowl of cherries—but all she had to show for it was the pits! In my life’s journey, I have found myself stuck in a pit more than once. It is a challenging place to be in, for often the sides of a pit are slippery and impossible to climb. All you can do is sit and wait for someone to help you get out.

Maybe you remember the amazing 2010 story of 33 heroic Chilean miners who were trapped 2,300 feet underground when their mine caved in. The mixed crew of experienced miners and technical support personnel were able to survive for 69 days in the 121-year-old mine before they were rescued. Millions of people around the world watched the final scenes in delight as the miners were brought safely to the surface.

Sometimes we fall into a pit because of our own foolishness, but at other times we get there because of someone else’s negligence or malice—“with a little help from our friends.”

When you are in a pit, it’s easy to feel as if you are the only one who has ever been in such a place. But that is far from the truth. Everyone ends up in a pit from time to time.  

This is a very good time to pray.

As you pray, picture a rope coming down into your pit of despair. To escape, you must stand up and ready yourself for the ascent to safety. You grasp the rope with all your might as it pulls you back to the surface to solid, firm ground.

But what about the times when you haven’t the strength to stand and hold onto the rope on your own strength? Visualize your ultimate hero descending into the pit on the rope. Then picture your Superhero scooping you into his arms and carrying you back up to safety.

Of course, many people go through life refusing to acknowledge their need for God’s help. Some may even deny His existence, while others like to say that He helps those who help themselves.

Ruth Bell Graham put this in perspective well: “God helps those who help themselves, but there are times when we are quite incapable of helping ourselves. That’s when God stoops down and gathers us in His arms like a mother lifts a sick child, and does for us what we cannot do for ourselves.”

If you’re in a pit today, God wants to pull you out. But you must acknowledge your need for Him and keep your eyes out for the rope He sends to bring you to safety.

A pit can be a lonely place, even if 32 other comrades are stuck there with you. But some of history’s greatest heroes spent some time there before their rescue came:

I waited patiently for the LORD; he turned to me and heard my cry. He lifted me out of the slimy pit,  out of the mud and mire; he set my feet on a rock  and gave me a firm place to stand. He put a new song in my mouth… (Psalm 40:1-3)

From the vantage point of the slimy pit, it is hard to imagine ever being on firm ground again. But cry out for help. There is hope!

What about you?

Describe any pits you’ve experienced in the past, and

Bullet Points for a Healthy Vibrant Female Body

As a fitness nurse I have helped hundreds of people lose weight ove the years. Here is a  list of  bullet points for a healthy vibrant female body

• The majority of active adult women are walkers, joggers and group exercisers.  Only a small percentage participates in regular strength training. 
• The average American woman adds approximately 10 pounds of fat/decade and looses 5 pounds of muscle/decade.
• Fat Free Mass-A pound of lean muscle burns 35-50calories/day at rest……So, as women age and are losing muscle mass, their natural ability to lose weight also decreases.  Participants in the Framingham Study showed an average weight gain of 25 pounds between the ages of 30-60, despite metabolic testing that showed they were expending 99.9% of the calories they ingested through their activity.   Take home message……It wasn’t their diet that caused the weight gain; it was the loss of lean muscle tissue and changes in their hormone levels.  Women HAVE TO strength train!   (Neat fact-A pound of fat only burns 2 calories/day at rest.)
• Caloric restriction below energy needs sets off a survival mechanism in the body which results in a lowering of the metabolic rate on average by 15%.  In addition to lowering the metabolic rate, studies show an increase in fat storage when participants ate too few calories.  Other studies have compared elite gymnasts and runners; those with the highest body fat percentages had the lowest calorie intake.  Take home message……..although calories in must be less than calories expended for weight loss, a person can make weight loss a lot harder by eating too few calories. 
• Hormones:
• Estrogen peaks during pre-menstrual period.  High estrogen levels increase insulin sensitivity→ rapid drops in blood sugar→cravings.  High estrogen and insulin levels are also associated with water retention, bloating, cramping and mood swings.  Take home message…..These issues are biological and REAL! 
• Progesterone peaks following ovulation and causes an increase in body temperature and metabolic rate.  During this increase, a woman burns 200-300 calories more per day!  This is a good thing!  Take home message……At menopause, women loose the advantage of this additional calorie burn every month.  Loss of this function alone could cause a weight gain of 4-6 pounds/year if there is not adjustment in energy expenditure or food intake.  So, menopausal women either need to decrease caloric intake, exercise more or add more muscle mass just to maintain their weight. 
• Cortisol is one of the body’s stress hormones.  Increased cortisol causes the body to get more efficient at storing fat, especially in the abs, hips, thighs and waist.  Take home message…..high stress levels and poor sleep habits make it hard to lose weight.  In addition, any stress to your body causes cortisol to be released…so smoking or even over-exercising also inhibit weight loss.  If you are working out too much and not losing the weight you want, consider cutting back the exercise.
• Exercise plan-A one-year study by Morse & Colleagues in 2006 revealed outstanding results using 1,500 peri-menopausal women in their 40s-60s.  Program components:
• Kegel exercises to strengthen the pelvic floor.
• Cardio activity was incorporated at a low to moderate intensity level, not to exceed 80% max HR. 
• High load training proved best for bone mineral density so weight, not reps, was increased when load became too easy.
• Exercises were done standing to provide additional weigh bearing benefit for bone density. 
• Core training exercises were added with Time Under Tension (moving through a weighted exercise slowly and controlled).
• Stretching was incorporated to reduce stiffness.
• Cardio vs. Strength?  Clients with average activity level can burn 5-7 calories/minute during aerobic exercise and 5-8 calories/minute performing strength training.  Take home message…..don’t fall into the trap of thinking that cardio is better for fat burn.   Both are great!

(Summarized lecture by Scott Josephson M.S., R.D.   AFPA Conference October 17^th, 2008   by Mary Buchan, RN   My Nutri Nurse)

When It Hurts, Say Ouch

I’ll never forget the lessons I learned the day little Danny Kasberg fell off the five-foot-high plastic slide on the playground. He and some of the other three-year-olds were being a bit careless, and before I could intervene Danny fell flat on his back with a loud thud. Expecting him to scream out in pain, all eyes turned toward Danny to see if he was OK.

A bit stunned, Danny exclaimed “Ouch” and got up to resume his playing.

There are some profound lessons in this simple story! First, Danny said “Ouch.” So often we feel that we must hide our pain. In some many circles it is seen as a weakness to acknowledge that you are sick, in emotional pain, or struggling.

But young Danny hadn’t learned to “stuff” his pain yet—he said “Ouch.”

Although it was certainly appropriate for Danny to acknowledge that the fall hurt him, he had a decision to make at that point. As he lay on his back and looked around the playground, he could see everyone staring at him to see his reaction. It would have been easy to “milk” the moment and try to get some sympathy and attention from those of us who witnessed his calamity. Yet Danny chose to get up immediately and begin playing again.

In contrast to Danny, many of us fall prey to one of two extremes: Either we refuse to say “Ouch” and acknowledge our distress; or we choose to remain on the ground as long as we can, looking for as much comfort as we can engender. Some of us go far beyond saying “Ouch”—we lie on the ground for hours and wallow in self-pity. We might even suggest that someone call 911 to come to our aid. Danny didn’t know about 911 yet.

When I was about Danny’s age, I tripped on the neighbor’s gravel driveway and cut my skinny knees. At the sight of blood, I screamed like crazy and was combative toward my friends when they tried to help me. Finally, our neighbor Bob Konkel saw my plight, picked me up and carried me home, where my mom bandaged my wounds.

Was I injured? Yes. Did I overreact? Absolutely. Instead of merely saying “ouch,” I was so melodramatic that you might have thought I was dying!

Yet Danny refused to exaggerate his trauma, and he also avoided another common pitfall: He didn’t blame his plight on someone else. How easy it would have been to get into the tattle-tail mode and complain that the whole thing was “Johnny’s fault.” But while blame-shifting momentarily makes us feel better, in the long run it does us no good.

Many people find their life unraveling today because they have not learned Danny’s lessons. Some are stuck because they have never said “Ouch” and asked for healing. Others are lying on the floor, refusing to get up and resume their lives again. And some are stuck because they insist on blaming others rather than taking responsibility for their own mishaps.

The next time you find yourself falling on your back, remember that it’s all right to say “Ouch.” But don’t forget to get back up and start playing again.

What about you?

Do you have a few trustworthy people in your life who you can safely say “Ouch” to when you are really hurting?

Nurture Your Health, Inside and Out

“The first wealth is health.” – Ralph Waldo Emerson

I grew up in Ohio, where there are lots of dandelions in the summer. Although there are various ways to get rid of dandelions, the best way is to dig them out by the roots.

But digging isn’t fast or easy. Someone may try a shortcut, trying to rid their yard of these troublesome yellow weeds by simply picking the heads off the dandelions. Within a short time, the yard will look great. No more dandelions—at least not until they reemerge in a week or so!

I’ve found that many people use this same approach in trying to improve the troublesome areas of their lives. They sincerely want their “yard” to look better, but they don’t take time to deal with the true roots of their problems. When addressing a health issue, a load of debt, difficulty maintaining close relationships, an addiction, or a proneness to worry, they tend to skip right past the spiritual and emotional components. Like the unseen dandelion roots, these hidden causes lurk beneath the surface and do us harm.

You see, the first rule for maximizing your total health is to nurture yourself from the inside out. The roots of many physical, social and emotional problems are found in the deep places of the heart—in your spiritual life.

As a wellness nurse, I witnessed this unmistakable relationship between inner and outer health on a daily basis. Even though I often attempted to help people with issues such as obesity, diabetes, insomnia and high blood pressure, it became increasingly clear that these problems weren’t exclusively physical in nature.

For example, those struggling with obesity often must address the spiritual and emotional turmoil that prompts them to overeat. Several of my patients were able to significantly lower their blood pressure by taking time to attend meditation classes at the YMCA—where they could quiet their hearts and focus their minds on their spiritual life.

Likewise, researcher Kenneth Pelletier conducted a surprising five-year investigation of the health benefits that come from a life of altruism and the caring influence of family and friends. Amazingly, the absence of close, loving relationships posed a risk of disease just as significant as traditional risk factors such as adverse genetics, poor nutrition or a lack of exercise.

This means we must be good stewards not just of our physical makeup, but also of our mental, emotional, social and spiritual personhood. Although people may act as if all these parts act independently, they’re actually vitally connected. Each area is critically important and must be properly nurtured. If one area is neglected, it will have an adverse effect on the others.

Health is not automatic in any of these areas. It’s a choice—a matter of countless decisions we make every day. To enhance our overall wellness and keep fit spiritually, emotionally and physically, we need intentionality and self-discipline.

So, how do you maintain your spiritual health? For me, disciplines which play an important role in maintaining my spiritual health include prayer, meditation, study of the Bible and worship.

How can you enhance your mental and emotional health? I do this by journaling, talking with close friends, reading novels, and doing fun things like seeing movies (cinema therapy!), going to concerts, shopping, or getting my hair and nails done. I have also found it very therapeutic to play my guitar and write songs. Maybe you enjoy gardening, cooking, taking a bubble bath, playing video games, or engaging in some hobby that replenishes your emotional tank.

And what about keeping physically fit? So many people neglect this. But I’ve found that my spiritual and mental conditions are greatly enhanced when I also take care of my body. Getting a good night’s sleep, eating nutritious meals, reducing stress, and taking time for an exercise class or a brisk walk in the park are important ingredients in my overall well-being.

For more ideas and details about nurturing your physical, spiritual, and emotional health, visit my website at MyNutriNurse.com to get my free Wellness Plan Booklet. You can also go to ILiveTheSource.com

What about you?

•             Balance is an important part of a healthy life. Consider each of the following five areas, and determine on a scale of 1 to 10 (with 10 being the highest) how well you are doing in self-care:

Spiritual – Mental –Emotional –Social –Physical

To request a free Wellness Plan go to http://www.mynutrinurse.com/

Younger Next Year

I love the book Younger Next Year. In a nutshell the authors state that when we exercise our bodies release chemicals of growth and repair but when we are sedentary our bodies release chemicals of breakdown and decay. This is very motivating to me!

Regular physical activity is fun and healthy and people are becoming more active every day. Being more active is safe for most people. However, some people should check with their doctor before starting an exercise program.

How much exercise do you need?

The USDA, the American Heart Association and the American College of Sports Medicine all recommend that you get at least 30 minutes per day of moderate-intensity exercise most days of the week. (This activity is in addition to your daily activities). About 60-90 minutes per day may be needed for weight loss. You may want to start at less than 30 minutes and gradually work your way up.

 Exercise Tips:

> Include a warm-up, some stretching, and a cool down in each exercise sessions.

> Choose a variety of exercises you enjoy. The best exercise is the one you will do. The best combination includes aerobic exercise, strength training, and stretching activities spread out over the week.

> Workout at a moderate intensity. How can you tell if it is moderate? Use the talk- sing test. If you can talk without gasping while you are exercising, you are working in a good moderate range. If you can sing, you are not working hard enough. If you can’t talk without gasping for breath you are working too hard. You can also use your THR, Target Heart Rate to monitor your exercise intensity. (See (See THR Chart). If you are taking a Beta Blocker you will need to monitor your exercise intensity using RPE, Rate of Perceived Exertion (See RPE Chart).

.> Keep exercise clothes and shoes handy in your car or office, so you can walk during your lunch break or after work.

What about you?

Track your exercise: Use your health journal tracker to write down the time of day, type of physical activity you did and for how long.

Go to http://www.mynutrinurse.com/ to request a free copy of my Wellness plan. 

If You’re Downsized, Don’t Despair

My friend & Source founder Kathrine Lee says, “A setback is just a set up for comeback.”  

Before I begin I am happy to report that I am officially back in the work force. I started orientation last week and will be a bedside RN on a Cardiac Unit in a major hospital. I am blessed not only to have a new job, but a career path that will provide growth and challenge for the next 15 to 20 years that I plan to be in the work force.

Here is my story 3 years ago...

My job had been touch and go for several months. After eight excellent years, it seemed that my season as a corporate health nurse was coming to an end.

To hundreds of my fond patients, I was “Nurse Mary,” their knowledgeable, supportive and caring health professional. In their eyes, I could do no wrong. But despite these rave reviews from patients and a glowing article about me in the Charlotte Observer, I was feeling the need for a change.

For months, my heart had been torn between love for my job and a growing passion for my own entrepreneurial pursuits. I’ve heard stories about mama eagles who “stir up the nest” to make it uncomfortable for their baby eaglets to stay where they are.

This is what happened on my job. Every time I turned around, the same few people were complaining about something, and I was constantly under the microscope. Although my yearly performance reviews were great, on a daily and weekly basis my boss seemed to nitpick about my smallest shortcomings.

And then the axe fell. My job ended with an inglorious thud. I was hurt, but not totally surprised. And my heart was already elsewhere: with my children…my music…my books…and my entrepreneurial projects.

Yes, getting downsized can be frustrating, but I’ve found that it also provides a great opportunity to reinvent ourselves. In recent years I’ve met tons of people who became discontented in with their jobs—like me, tired of feeling like a square peg trying to fit into a round hole. Dreamers and entrepreneurs are “eagles” at heart. It’s hard for them to endure being put in a cage or confined to a nest.

But being downsized turned out to be one of the best things that ever happened to me. I determined that instead of allowing this to get me DOWN, I would use it as an opportunity to look UP and launch into something new and better!

Painful as it was, this difficult experience enabled me to reinvent myself as an author, speaker and life coach. I have also gone back to hospital nursing on a cardiac unit and love it! Reading EKG’s is fascinating! It turned out being downsized gave me a needed kick in the rear end, resulting in a new season of focus and vitality.

What about you?

Have you ever been stuck in your life because of a major event that changed everything? What steps did you take to get unstuck and move on?

 

Pace the Race

One of my loves in life besides music is exercise and movement. As a child I loved to run, jump, climb, play ball, dance and run. Boy do I love to run even though as time goes on I often power walk with running spurts in between. Running has been a form of therapy for me, balancing my physical body, clearing my mind and very fulfilling.

When I was in middle school, I was the fastest girl around. I mostly ran sprints in those days, but now I am more into marathons. I am not as fast as I used to be, but that’s OK, for life isn’t a sprint anyway. Success in life doesn’t go to those who are the fastest, but to those who can keep going for the long haul.

As I neared my fortieth birthday, I got interested in running a marathon. I knew I would need some kind of instruction, so I signed up with the Jeff Galloway marathon program and am really glad I did. In training to run long races, it’s very helpful to have others run with you and give you advice when you experience difficulties.

Jeff Galloway has a unique approach to running marathons. He advocates a strategy of running for five to eight minutes and then walking for one minute, until you’ve gone the entire 26.2 miles.

The strategy of taking regular walk breaks and water stops helps  the runner pace themselces and avoid injuries. It also gives provides a mini rest break every five minutes or so. Surprisingly, those who take the mini rest breaks often end up outrunning those who don’t.

During my six-month training period, there were many times on the long runs when I felt like giving up, something that runners call “hitting the wall.” However, with Jeff Galloway’s program I was able to encourage myself with positive self-talk: Mary, all you need to do is run another five minutes, and then you will have a walk break.

This perspective was a huge help to me! I set an egg timer for five minutes and ran until it beeped. Then I set it for one minute and walked until it beeped again. This was a wonderful tool during the marathon. Instead of facing the overwhelming prospect of running the entire 26.2-mile race, I just had to focus on running another five minutes until my next break. That didn’t sound so hard! In fact, it was very doable.

I’m proud to tell you that I finished the full 26.2-miles of the Marine Corps Marathon in Washington, DC, and this brought me a huge sense of achievement. And I accomplished this by simply running five minutes at a time.

Marathons are a parable of life. Those who pace themselves will succeed. We will all “hit the wall” at one time or another, but when our strength seems gone we can fix our eyes on our maker, who has run the race before us. And we can remind ourselves that this life will soon be over—and then we get a rest break!

What about you?

“One day at a time” is a favorite slogan of recovering addicts in 12-step programs. How might that be a useful motto in your own life as you learn to “pace the race”?