Breakfast: The Fuel to Start Your Day
I do not know about you but breakfast is a must to start my day. It is also what I eat that helps. A simple donut and juice or coffee will only leave me on edge and cranky. I have to eat proteins and whole grains to make the day a good one.
Studies have shown that kids given breakfast performed better at school than kids who did not eat in the morning. Also, eating a good breakfast helps to lose weight or maintain it. Protein and fiber satisfy your hunger and give you that full feeling until lunch. A midday snack of granola and seeds, soy, other nuts.
Take a look at this meal plan from Bob Greene:
Oatmeal Topped with Almonds and Berries
1 cup cooked plain oatmeal
3/4 cup raspberries, fresh or thawed from frozen
2 Tbsp. almonds
1 cup nonfat milk (optional: use some of the milk in cooking the oatmeal)
Combine oatmeal, raspberries and almonds. Serve with remaining nonfat milk.
Sleep, Pray, Love Survey
There are many studies about sleep lately. Health.com review a sleep study that indicates our sleeping patterns are based by our lifestyle. Our ethnicity and lifestyle shapes the aspects of how we sleep, pray, eat, and our political views.
Of all of our differences between the races, there is one comonality, most of us are not getting proper sleep at night. More than 1,000 whites, African Americans, Asians, and Hispanics ages 25 to 60 were asked about their sleep and bedtime routines in this survey. The group was conducted by the National Sleep Foundation, a nonprofit organization, where six out of 10 people reported they don’t get a good night’s sleep every night or almost every night.
Consequently, the sleepiness affects the productivity of inivduals during the day. It impacts every aspect of our lives and the people around us. Thomas J.Balkin, Ph.D., chairman of the National Sleep Foundation say, “Sleepiness impacts every aspect of our lives, so for those people who are not getting a good night’s sleep, getting better sleep will make you sharper in the boardroom, give you a better quality of life, and [make] the sun seem a whole lot brighter.” In fact, it has been noted that one in four people have missed work of family functions due to a lack of sleep.
Some people are said to use sleeping aids while it is marked that certain ethnic groups are least likely to choose sleeping aids. Some people do not sleep with their bedrooms with their loved ones or share a bedroom with their children and pets. Others watch television, surfing the internet, or pray before going to bed almost every night of the week. All inclusive, each group studied got les than seven hours of sleep.
How do you get some sleep? It is suggested that people should reset their internal clocks or possibly even medication. “Most people require seven to nine hours of sleep to feel rested,” says Balkin. “The first step is to become aware of the problem, and then make more time for sleep and engage in practices that promote good, healthy sleep.” Going to bed and waking up at the same time each day is ideal- an alarm clock should not be neccessary plus using the bedroom only for sleep is a good start. Also, abstaining from nicotine, caffeine, or alcohol after 2 p.m.; and avoiding stressful tasks right before bed.
Sleep is is a requirement and is as important as diet and exercise to our overall well-being. So, what else is keeping many Americans awake at night? The economy? Health probems? Sleep disorders such as insomnia and sleep apnea causes people to wake up frequently. While others experience financial problems causing lack of sleep and other health concerns.
Priyanka Yadav, D.O., a sleep medicine specialist at Somerset Medical Centerin Somerville, New Jersey, says that the survey’s found that she and other experts in the field should customize their treatment to different sthnic groups, too. “Now that I know this, if I had an Asian patient, I would ask them about their sleep to get the dialogue started,” says Yadav. The Asian population is least likely to mention poor sleep to their doctors, for example. “It is really important to realize how ethnicities view sleep, so we can better target our treatment recommendations,” she adds.
In conclusion, racial differences in the survey are proven to be minor to the fact that so many people struggle to get a good night’s, suggests Mark W. Mahowald, M.D., the director of the Minnesota Regional Sleep Disorders Center.
“There are ethnic and cultural differences and socioeconomic factors that play a role in how much sleep everyone gets, but a significant percent of the adult population is sleep deprived,” he says. “The main consequence of this is impaired performance in the workplace, in the classroom, and behind the wheel, followed by irritability.”
I can personally make the statement that prayer changes things. I have reflected on times that I have not prayed before going to bed at night and the times that I have prayed. I find that the times that I have prayed before falling to sleep have been a lot better than the times that I did not. I know praying before God about what is troubling your day is the best key for a sound sleep each night and it is better than any medicine a doctor can prescribe.
What Makes People Happy
Just changing your outlook to a positive one, can work wonders on physical being and emotional psyche. While unhappy people are preoccupied with worrying, happy people are creating habits that are in common. Research has shown that these habits are worth having.
Studies have shown that a positive attitude is key to any relationship. A simple conversation about the weather or chatting with someone in line at the grocers could help those lonely feelings. In fact, it is even better to make a closer connection to those you love.
Count your blessings. Everyone has something to be thankful for. For instance, your health, family, a job, among other things. So count the things you have as oppose the things you do not. It makes life so much more worth living if you do. I also read that it may take some worriers five good thoughts before they can change from bad thoughts. Try creating a gratitude journal.
Find out what is your passion in life. There are signals that we get -when we have done something that not many other people can do. You know, that thing you do that everyone raves about when you do it. That is it! You may even go to bed thinking about it and wake up thinking about it. That may very well be you God-given gift to the world. Maybe it can be a new group within your company at work or you need to venture out to do it on your own.
Cannot buy love or happiness. Happiness cannot be bought or sold, so be content where you are. I have read the book of Solomon to find that he only cared about pleasing God. So, that is when God pleased Solomon by giving him riches. It sounds too simple to be true, right? Anyway, it feels better to give away things to charity than to buy more stuff I do not need.
Finally, enjoying the moment or better yet, create memorable one. Have you ever felt you could have reacted to a situation better? I know I have. I choose to let God order my steps each morning as I wake up. I give each day to Him with gladness in my heart and the intention to walk in truth and love.
Healthy Snack Makeover
Healthy food is catching on across the US. I found that Holly Robinson-Pete is on a mission to help mothers provide healthy eating habits with her blog on Yahoo called “Real Life Makeover“. Fitness expert, Lisa Druxman and Holly show a mother of twins how to remove the junk from her fridge and replace ite with healthy foods. Lisa show mom that eating healthy does not have to cost a fortune. In fact, she shows everyone that you can find a lot of the smart food to buy at our local Walmart.
The Real Life Makeover Team helped the mom find affordable, convenient, and delicious on a budget. The challenge was to spend no more than the family’s weekly budget of $100. First, foods that consisted of high calorie, high sugar sodas, empty calorie cupcakes, and highly-processed, high sodium bologna were quickly tossed out. Next, foods like orange juice, yogurt, and frozen vegetables. The key is not to count on fast food- try frozen dinners instead-and do not use cans which are high in sodium, too.
Here is the strategy. Always be prepared. Keep the fridge chocked with healthy food choices to prevent making poor ones. The mom saved $20 on her weekly groceries by trading in her processed foods. Give it a try. It really works because I served my children carrots and fruits over chips or doughnuts for snacks and they love it.
Search for Peace
No matter whom we are or what we do, many people search for peace. I am a firm believer that Christians are to operate in this world with a thick skin. You all know the saying, “…be in the world not of the world.” During our journey on this earth, we must persevere through trials and tribulations. Our relationship with God is the key to unlocking the door to our peace of mind.
Philippians 4:6-7 says “Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your request be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus.”
I think this means once we pray to God about our needs (He already knows what our needs are beyond our understanding), we can then rejoice and wait for them to manifest here on earth. It is a done deal! So count it all joy, each day that you wait, for God has heard your petition. And continue to seek His face
The best path to peace is to make your petition to God in prayer. We must cast our cares before God each day and be anxious about nothing. 1 Peter 5:7 Casting all your care upon Him, for He cares for you. Try to keep a heart of gratitude towards everyday routines like work and family life. Find happiness in things in the desires of your heart. You know. The ones that make you feel that you have done a great job and ultimately pleased God. Isaiah 26:3 You will keep him in perfect peace, whose mind is stayed on You, because he trusts in You. No trust – no peace.
Does Anyone Want To Laugh
Next to chicken soup, laughter is being considered a healing balm. Think about it for a moment. It reduces blood sugar and blood pressure, it is a muscle relaxant, immune builder, and among others, it is has a placebo affect on your mood. It is also, a universal language that connects us together because it so contagious. So you better watch out! LOL!
I have laughed so hard at times, that I was gasped for air into my lungs, tapped my leg, and felt the tears streaming from my eyes. Absolutely priceless, I thought at the situation. I think it is a true gift from God to have one of these moments in time where you knew your gloomy day was miraculously sunny.
Just the sound of someone else laughing makes me laugh. Especially when I know one of my children has had a bad day and suddenly laughs at something funny. That is my queue to break the ice and help them get past their pain. I like the quote from Mark Twain that says, “ The human race has one really effective weapon, and that is laughter.”
Yes, it does not cost anything to laugh. It is one of the best cures for a bad mood or bad day. It comes highly recommended by doctors everywhere to relive stress and change your outlook on life overall. Laughter can derive from many events to bring forth physical, emotional, mental and spiritual well being.
Article Inspired by WebMD
Ways to Relieve Stress
Stress takes the form of many symptoms such as a fast heartbeat, headache, stiff neck or tight shoulders, back pain, sweating, upset stomach, and other stomach ailments. It changes in your body and affects your emotions.
If you do not address the problems it could have long lasting effects on your overall health. I read this article from the online source called WebMD. It talks about stress lowering your immune system, mood and your thoughts.
Stress is linked to a number of health problems. Did you know that it has been tied to high blood pressure, blood clots, and hardening arteries? Ulcers and gastro-esophageal reflux disease, and fertiilty problems, asthma, acne and psoriasis.
Depending on your personality, stress can greatly affect your thoughts and emotions. If you or someone that you know has trouble is frustrated easily, temperamental, fretting over small issues, cranky, trouble focusing and unable to deal with even small problems.
Here are some ways to relax your mind and live in the moment. Begin to write things down that are troubling you. So start a journal to help you find what is causing the stress. Also, find a counselor, friend, or clergy member to talk to about your feelings and come up with strategies to overcome the obstacles. And finally, do something that you enjoy to help you relax. It would do you some good to make time in your schedule to create a better atmosphere for clearing you mind. I especially like to go walking because it helps clear my mind and bring me closer to God. I am able to get a lot more accomplished in my day if I break for lunch with just a fifteen minute break for walking. It definitely improves my mood for the better good of everyone around.
Heart Health Month
February is the month to take time to get educated about the heart. The American Heart Association tries to bring awareness to the public of the statistics. Stroke and Heart Disease are the number one killer in the United States; so even though the month is almost over, please share this article with someone you love.
Eating healthy is one of the major ways to beat this disease. Here are five foods that are proven to change your heart health.
The first one is garlic. It is a herb that benefits the blood pressure, platelet aggregation, serum triglyceride level, and cholesterol levels to keep your heart strong. This can help you cyt back on the salt intake.
Next, there is salmon. Try to substitute the burger for a salmon steak which is low in saturated fat. A cheeseburger, however, is more than a day’s consumption of saturated fat. The benefits of salmon are the omega 3 that help prevent blood clotting and erratic heart rhythms, promote good cholesterol, and prevent cholesterol damage.
Other heart healthy foods are berries and cherries. I love these delicious fruits! They are sweet and go well with plain lowfat yogurt for a sin-free dessert or oatmeal. The benefits of these fruits are they are high in polyphenols that prevent cell damage and unhealthy blood vessels.
Have you heard of Quinoa? It is a tiny seed which is high in magnesium-a mineral that relaxes the blood vessels, preventing hypertension, ischemic heart disease and heart arrhythmias.
Finally, we have hot cocoa. Chocolate has more antioxidants than red wine and green tea combined. Try 100% cocoa and a small amount of sugar or sugar substitute to get the benefits of this sweet sensation!
Bob Greene’s Best Life Breakfast
Bob Greene suggests that we use his “Jump-start your Best Life Weight Loss Challenge” to start your days—Here is one of his breakfast options!
Chocolate-Strawberry Smoothie with Oat Bran Bagel and Cream Cheese
1 cup 8th Continent® Light Chocolate Soymilk
1/2 ripe banana
1 cup unsweetened frozen strawberries
1/2 oat bran bagel
1 1/2 Tbsp. reduced-fat cream cheese
To make smoothie, combine chocolate soymilk, banana and strawberries in a blender. Serve with half bagel and cream cheese.
I am wondering if you can replace the Soymilk with Almond or Rice Milk? I do not see that you cannot. In fact, they are just as healthy as soy. Try playing with these ingredients to suit your taste. I think this is a great meal plan because of the lack of sugar and attention to protein with the soy and cream cheese. Also you are getting fiber as well as part of the recommended fruit needed per day.
I am going to try this because it sounds appealing and I am sure it will give me the energy to start out my day.
Stealth Health: Get Healthy Without Really Trying
Researchers say that doing something is better than nothing at all. From your morning shower to the evening news, from your work commute to your household chores, David Katz, MD says, there are at least 2,400 ways to sneak healthy activities into daily living.
“If you let yourself make small changes, they will add up to meaningful changes in the quality of your diet, your physical activity pattern, your capacity to deal with stress, and in your sleep quality — and those four things comprise an enormously powerful health promotion that can change your life,” says Katz.
Taking Baby Steps
Of course, not everyone is certain that baby steps can walk you all the way to good health. Marc Siegel, MD, a clinical associate professor at the NYU School of Medicine, says that while doing something is certainly better than doing nothing, making such small changes is like using a Band-aid to stop a hemorrhage.
Katz concedes that the Stealth Health approach may not be right for everybody.
Katz believes that for those who find making health changes a daunting task, Stealth Health techniques can make a difference.
Try the Stealth Health Approach
Tempted to give “Stealth Health” a try? Katz recommends picking any three of the following 12 changes and incorporating them into your life for four days. When you feel comfortable with those changes, pick three others. Once you’ve incorporate all dozen changes, you should start to feel a difference within a couple of weeks, he says.
To Improve Nutrition:
1. Buy whole foods — whether canned, frozen, or fresh from the farm — and use them in place of processed foods whenever possible.
2. Reject foods and drinks made with corn syrup, a calorie-dense, nutritionally empty sweetener that many believe is worse for the body than sugar, says Katz.
3. Start each dinner with a mixed green salad. Not only will it help reduce your appetite for more caloric foods, but it also will automatically add veggies to your meal.
To Improve Physical Fitness:
1. Do a squat every time you pick something up. Instead of bending over in the usual way, which stresses the lower back, bend your knees and squat. This forces you to use your leg muscles and will build strength.
2. Whenever you’re standing on a line, lift one foot a half-inch off the ground. The extra stress on your opposite foot, ankle, calf and thigh, plus your buttocks, will help firm and tone muscles. Switch feet every few minutes.
To Improve Stress Control:
1. Give your partner a hug every day before work. Studies show this simple act can help you remain calm when chaos ensues during your day, Katz says.
2. Twice a day, breathe deeply for three to five minutes
To Improve Sleep:
1. Sprinkle just-washed sheets and pillowcases with lavender water. The scent has been shown in studies to promote relaxation, which can lead to better sleep.
2. Buy a new pillow. Katz says that studies show that pillows with an indent in the center can enhance sleep quality and reduce neck pain. Also, try a “cool” pillow — one containing either all-natural fibers or a combination of sodium sulfate and ceramic fibers that help keep your head cool.
3. Eat a handful of walnuts before bed. You’ll be giving yourself a boost of fiber and essential fatty acids along with the amino acid tryptophan — a natural sleep-inducer.
