Healthy Eating Keeps The Heart Beating

As a Wellness Nurse I am passionate about healthy eating. How much food do you need? What kind of food do we need?

The USDA’s My Pyramid food guide provides information about how much of each food group you should eat daily for a healthy balanced diet. To find the amounts that are right for you go to www.mypyramid.gov

Nutrition Tips:

It can be difficult to determine how much of each food group is on your plate. Try measuring out your portion sizes for a variety of foods over several days and compare what you have been eating to the recommended amount. You may be surprised!

For more information visit www.mypyramid.gov or

www.fruitsandveggiesmatter.gov

> Get healthy fats mostly from fish, nuts, avacados and olive oil.

> Limit saturated fats, trans fats or hydrogenated fats and sodium by checking the Nutrition Facts label.

> Choose food and beverages low in sugars. Added sugars add calories but few if any healthy nutrients.

> Here is a fruit and vegetable example of how easy it is to get what you need: 4 ounces or ½ cup of fruit juice with breakfast, ½ of a banana for a snack, 2 cups of leafy green salad topped with other vegetables for lunch, and ½ of a sweet potato and ½ cup of green beans for dinner. This gives you 5 servings of fruits and vegetables!

> Drink plenty of water, at least ½ your body weight in ounces. Your body needs it, it can help you feel full and it contains no calories.

Track your diet & nutrition:

Use the Daily Health Journal to keep track of how much you eat.

             Record everything you eat and drink each day. Write it down right after eating to be the most accurate.

             Write down the amount, time of day, place and feelings or comments about the situation. This will help you identify patterns in your food intake.

What about you?

Nutrition is one large piece of our health picture. How does your picture look?

Discover the Secret of Serenity

This month In The Source we are focusing on the Life Area of Rest & Relaxation . I have learned this painful  lesson through the school of hard knocks.

Serenity isn’t something that comes easily to me. On a scale of one to ten, there are times I would probably score a negative five! But I’m learning the secret of serenity, and this famous prayer by Reinhold Niebuhr has helped:

 God grant me

the Serenity to accept the things I cannot change,

the Courage to change the things I can,

and the Wisdom to know the difference.

 I have found myself reciting this prayer many times during my life, particularly when encountering difficult circumstances that were out of my control to change. On such occasions, it was easy to feel helpless and hopeless; frustrated that there was nothing I could do to alter the situation. Such times can be hard on anyone, but they are especially exasperating to someone like me, who wants to tie up all the loose ends of life!

 We might as well go ahead and face this fact: It’s simply not in our power to change all the things we would like to change. So rather than spinning our wheels in futile effort or continually knocking our heads against a brick wall, we must accept the things we cannot change.

 In the children’s book The Worry Tree, worry is described as a tomato plant who gets so much attention that it sprouts and shoots out of control, producing more tomatoes than anyone knows what to do with. The author encourages children to create a worry box in which to deposit their anxieties. Then, once a day, they open their worry box and share its contents with a trusted adult, who discusses how each concern will be addressed.

 One reason the Serenity Prayer is so effective is that it brings us back to a realization that we are mere mortals. It reminds us that it is the height of arrogance to think we will be able to change unchangeable circumstances by our own human efforts.

 If you are a praying person, you know the power of unloading your burden to One who is all-powerful.

 Not a praying person yet? It often helps to simply write your worries and concerns on a list or in a journal. Just get it off your chest and onto paper. This isn’t magic, but it often can help make you feel less overwhelmed.

 Embrace the freedom that serenity brings. Yes, bad things will happen sometimes. That’s life. It goes with the territory, and sometimes we simply don’t understand why we go through the things we do.

 But as Reinhold Niebuhr concludes: “The final wisdom of life requires not the annulment of incongruity but the achievement of serenity within and above it.” You see, even though questions may remain, serenity enables us to rise above life’s “incongruities.”

 Worrying today won’t make your tomorrow any better. But it may give you more gray hair and wrinkles.

 What about you?

 •             Take time to create two separate lists. On the first list, write down things you cannot change, but simply must accept. On the second list, write down matters you believe can be changed by the proper effort and perseverance.

 

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?