This is the first blog in a series on wellness. Upcoming entries will focus on: diet, fitness, emotions, and your home environment. You are encouraged to assess behaviors related to each area and decide if there are any you’d like to change. Or, are there new practices you’d like to start?
What is wellness? The definition is, the quality or state of being healthy in body and mind, especially as a result of a deliberate effort. Or, an approach to health care that emphasizes preventing illness and prolonging life, as opposed to emphasizing treating diseases.
First and most important, KNOW YOUR BODY. In order to promote wellness you must be aware of your current state of health. Where you are starting from?
Make a list of:
Review your list and pick...
Recent research has found that exercise and physical activity can help prevent some cancers and help some cancer survivors live longer. The information was released in a report, Exercise Guidelines for Cancer Survivors. The panel of researchers found that cancer related symptoms may be affected by performing moderate aerobic exercise, resistance training or both.
The evidence based recommendations include:
Other findings include:
Stress is a natural occurrence. It’s impossible to eliminate, but an overabundance can reek havoc on your physical and emotional health. Developing a natural way to relieve stress and manage it, as much as possible, is key to reaching and maintaining overall wellness.
Determine what causes you stress. Is it work, family gatherings and obligations, shopping for the “right” gift, travel, work, or etc? Spend some time analyzing the things that make you feel anxious. Consider writing them down and reflecting on them.
STRESS INDUCED ACTIVITIES
What self sabotaging activities do you engage in when you’re feeling stressed out? Do you engage in any of the following, or some other activity: eating, drinking, yelling, binge watching the Hallmark channel, shopping, or sleeping? Bring awareness to how you react to stress and how it affects you.
WAYS TO ALLEVIATE STRESS
There are a variety of actions you can take to handle unwanted...
It’s easy for your healthy lifestyle to get derailed during the holidays. There are parties, celebrations and gatherings galore. To stay on track, make a point of implementing the following tips.
In the past couple of weeks I’ve had the pleasure to talk to two people who are managing their diabetes, type 2, with diet and exercise. One individual has lost 60 pounds this year and they both no longer need medication. How is this possible?
Many of the choices we make every day affect our health. It’s a matter of whether you want to manage your wellness naturally, when it is possible, or take medication. Both people I spoke with are being very intentional about their health. They have altered their diet and have made significant changes in patterns of behavior.
Dr. Michael Greger on his website nutritionfacts.org shares, “We’ve known since the 1930s that type 2 diabetes can be prevented, arrested, and even reversed with a plant-based diet. Within five years of following the diet, about a quarter of the diabetic patients in that early study were able to get off insulin altogether.”
Dr. Greger further explains that meat may play a role in increasing...
Many people love to burn candles, especially during months when temperatures are cooler. They make your house smell nice and create a cozy atmosphere. Candles may smell nice, but very often the scents are made from synthetic chemicals that are typically labeled as “fragrance”.
Candles actually reduce the quality of the air. Phthalates are often found in scented candles and have been linked to allergic reactions and asthma related problems. Paraffin, found in many candle bases, is a petroleum byproduct when burned, these candles release carcinogenic chemicals into the air. Imported candles may have lead or lead cores in the wick, which is released into the air. Many soy candles are a combination of soy and paraffin, so unless clearly labeled as 100% soy, stay clear of them.
So, is there a safer alternative? Yes, diffusing essential oils. However, make sure you purchase oils from a reputable company. Essential oils are not...
When I was diagnosed with breast cancer in June of 2016, I started a journal. When I went to see the doctor that day, I knew I was going to have questions and because of my emotional state I probably wouldn’t remember what she told me. I recorded everything in a notebook from that day forward. I wish now I had used something prettier.
I recorded everything in that notebook. It has the dates and times of doctors appointments, what the doctors told me at those appointments, the plan for treatment and what I could expect going forward. It includes dates like when my hair started falling out and when my head was shaved. I recorded how I felt each day and after every treatment, what I ate, when I exercised and what I did, how I performed at work, how much sleep I got, and much more.
It became a great resource. It contains a lot of details but I wish I’d written down even more. This morning I looked at it for the first time in over a year. There were things I had forgotten and...
I just finished the book Eat to Beat Disease, The new science of how your body can heal itself. It is written by William W. Li, MD. I was introduced to Dr. Li when I took the Plant Based Nutrition Certificate Program through the T. Colin Campbell Center for Nutrition Studies at eCornell. In the course, he talked about angiogenesis, which I had never heard of, and the ways it can affect one's health.
Eat to Beat Disease approaches food differently than the other books I have read. Instead of recommending foods to avoid and eliminate from your diet, Dr. Li shares foods that should be consumed to help keep the body healthy or return it to health.
In the book, he introduces and explains in detail the body’s 5 natural defense systems. They are Angiogenesis, Regeneration, Microbiome, DNA Protection and Immunity. Dr. Li sites numerous studies that have been done, throughout the world, to support his ideas on how the human body is equipped to fight disease. Dr. Li...
I've been harvesting beets from the garden for the past several weeks. They are a great source of nitric oxide which helps open up your arteries to allow for more blood flow. Thus, beets help lower the risk of heart disease and stroke.
Have better workouts. Beets provide energy and stamina. Consume them two to three hours before exercising. They increase oxygen uptake and promote better circulation due to the nitrates they contain.
Beets are rich in the antioxidant betacyanin, which gives them their beautiful red color, that protects against cancer cell growth.
Two ways I like to cook beets are boiling and roasting. To boil beets: cut off the tops, place in a saucepan, cover with water and boil until tender when pricked with a fork. To roast: wrap them in aluminum foil, place in a 375º oven and roast until tender when pricked with a fork. In each case remove skins when they are cool enough to handle.
They are great sliced on a...
There are 3 ways to use essential oils: