Category Archives: Healthy Living

Empowerment, Healthy Living, Managing Stress, Mental Health

Want to Change the BUSY Habit? Saying No is the First Step

Are you crazy busy all the time?

Do you often feel that you don’t even have time to breathe?

Being busy to a point can be a good thing, but being “too busy” all the time is not!

Why are you so busy?  That is the question!

The answer may be as simple as – you are not saying NO enough.  You may be trying too hard to please others, to get them to like you, to fit in, to fulfill a sense of obligation or responsibility,  or maybe being busy has become a badge of honor that signifies your importance in the world.

Whatever the reason . . . it’s time to change!

Just Say No carved on Tree Trunk

When every minute of the day is focused on doing what others want you to do that there is little or no time for things that matter to you – you are putting your mental and physical health at risk.

James Altucher states in his book The Power of No,

When you say yes to something you don’t want to do, here is the result: you hate what you are doing, you resent the person who asked you, and you hurt yourself. Click To Tweet

Saying NO Can Be Difficult – but Necessary

You can’t do everything – choices must be made. If you are caught in the YES trap because you cannot bring yourself to say NO, your life will be controlled by everyone around you. You are living for others, not for yourself.

Your daily habits define your life. What you do repeatedly day-in and day-out is what you become good at doing.  If you want to change a behavior, you must destroy the root of the problem.

If you are too busy, the root of the problem is probably your inability to so NO.

NO is an incredibly powerful word! Learning to say it can change your life.

Think about the impact of saying no to foods you shouldn’t eat, to things you don’t want or shouldn’t do,  to taking on others’ responsibilities, to people who make unreasonable demands on you, to toxic relationships and just because it is your choice to say no

How Do You Eat an Elephant?

One bite at a time, of course.

How do you stop saying yes?  With one NO at a time!

If you have been a habitual YES person most of your life, this change will not happen overnight – but you can make the change. Slay this particularly dangerous dragon one battle at a time. Small steps will deliver amazing results.

Start saying no in one particular area of your life.  Say no . . .

  • When your child or spouse asks you to do something they could (and should) do for themselves.
  • When a friend wants you to do something that holds zero interest for you.
  • When you are tempted to eat the second piece of candy (rather than stopping at one).
  • When your significant other asks you to have dinner with friends you do not want to be around.

You get the idea!

When your comfort level with saying no in that situation increases, choose another. Slowly, it will become easier and easier to say no when it is in your best interests.

A Daily Challenge

Challenge yourself to say a “difficult” NO at least once a day. Keep a record of your successes. Use an app on your phone (i.e. BEAR for IPhones or NOTEBOOK)  or keep a small notepad handy for quick recording when it happens.

Don’t worry when you falter and say yes instead of no.  Changing a deeply ingrained habit takes time. So, be patient with yourself and keep on keeping on.

Why Saying NO Is Important

  1. It is essential for your mental and physical well-being.
  2. You have a greater sense of control over your life.
  3. You have more time to do what you want to do.
  4. You will have more fun engaging in activities of your choice.
  5. People will respect you more.
  6. It establishes healthy boundaries in relationships.
  7. It sets clear expectations about what others can expect from you.
  8. And . . . many other reasons.

Keep in mind the words of Tim Harford, “Every time we say yes to a request, we are also saying no to anything else we might accomplish with the time.” Click To Tweet

 And . . .  time is your most important asset.  Pedro Sorrentino warns us, “If you don’t guard your time, people will steal it from you.” Click To Tweet

It’s time to stop being crazy busy by learning to say NO, and using your time in ways that will create the life you want to live.

 Related Post:  10 Crucial Practices for a Healthy Life

 A related article I highly recommend:  How to Say NO: 10 Powerful Tips

 

 

Mental Health, Working from Home

5 Proven Practices to Be Effective Working from Home

You suddenly find yourself working from home for an undetermined length of time.

Maybe it’s something you’ve thought about doing but never expected it to become a reality. And – suddenly, it is your life!

You may be thrilled and excited – or you may be wondering exactly how to make it work and to continue to produce at your highest level.

Working from home has been my way of life for years and there are five things that I found crucial for success. It is different from being in an office (a controlled working environment), and adjustments must be made.

If you implement the following five suggestions – from the beginning and be consistent in using them, you will be successful.

1.    Establish a Designated Workspace

Ideally, this would be a separate room designated as your office only, with a door that can be closed when you are working.

Home OfficeIf a separate room is not possible, the next best choice is a corner of a room with a door that is used for other things but can be closed during your scheduled working hours.

If neither of those is possible, be creative! A large closet can be transformed into a very efficient workspace. One with doors that can be closed to keep your work untouched when you are not around is perfect.

Find the best place possible in your home, make it as private as you can, and enlist the support of your family to keep it untouchable – because it is where you “go to work” each day. 

2.  Create a Schedule and Follow It. 

This can often be the biggest challenge for first-timers working at home. The easiest schedule to follow is your regular work schedule – if your office hours have always been 8 to 5 with a half-hour for lunch, start there. After a few weeks, you can adjust it to fit your situation. If you can work more effectively in the wee hours of the morning, or late at night, go for it. But, whatever schedule you set, stick with it. Consistency is critical.

Get Up and Go to Work

When you are working at home,  you must keep regular working hours. You get up and go to work every day whether you want to or not. Plan exactly how you will use the time and stick to the schedule. You need a starting time, breaks, lunch, and a quitting time – follow it as closely as possible every day.

Take a 15-minute break every morning and afternoon. Don’t forget to stand up and stretch, do some deep knee bends, and walk the perimeter of the room a couple of times – then, back to work.

Set a time limit for breaks and lunch and stay within the limit. If you don’t, a 15-minute break can turn into an hour and a 30-minute lunch can turn into the whole afternoon.

You do not have to get up and shower, shave or put on make-up, but I recommend that you do those things anyway to keep you in a working frame of mind,

A big plus is that you have extra hours in the day because you no longer have to commute.   

Being a virtual employee is still a real job! Do your job every day – follow your schedule, stay focused, and get the job done! The key to productivity is discipline.

3.    Manage Distractions

No TV in the background, surfing the Internet, and checking/posting on social media.

With no one is looking over your shoulder, you must deal with the temptation to “watch just one program on TV” or have that second (or third) cup of coffee before you sit down to work.

If you have a family, you have the possibility of frequent interruptions, noise, and unexpected distractions. Enlist your family’s support by asking them to agree to respect your schedule and understand that during working hours you are unavailable.

The more disciplined and consistent you are, the more your family will accept that you are working – just as you always have. They will eventually realize the only difference is that you are doing it at home.

Just because management is out of sight – they should not be out of mind. You do not have free rein to do whatever you feel like doing throughout the day just because you are at home.

It is a good idea at the end of each day to make a list of things you need to accomplish the next day, which helps you to stay on track – preventing the temptation to flit from one thing to another, randomly doing whatever comes to mind. Disorganization results in low productivity and potential failure in the long-run.

A plan for how you will use your working hours can be as simple as dividing your day into blocks of time and assigning a category of work to each chunk of time. Google Calendar is a useful tool for planning and includes daily reminders of what you should be doing at certain times of the day.

A solid work ethic, self-discipline and the ability to stay focused (on-point) are three key characteristics that you will find in all successful self-employed or virtual employees. If those characteristics are already part of your make-up, you are WAY ahead of the game. If not, the faster you develop them, the faster you will realize the success you are seeking.

4.    Enlist Your Family’s Support

Your family may not understand at first that nothing has changed about the work you do, except the location in which you are doing it. Talk to them about the change and what it will mean for them.

Post a schedule of your work hours on the door, or a wall near your desk and ask them to honor the time you are “at work.”  There should be no interruptions except in cases of life and death emergencies.

Do Not Distrub Sign for Doorknow A “do not disturb” sign on the door can be very effective. You should also make it clear that when the sign is on the doorknob, the only acceptable form of communication is texting, to which you will not reply unless it is an emergency.

One of the problems that can develop from your being at home all day is that you should be available and willing to play with them, talk to them, or help them with something anytime they ask. 

These problematic infringements on your time are easier to combat when you are clear about the situation, and you have a work schedule in place that you follow religiously.

There should be no question in their minds (or yours) about what you are doing. It is important to have clear rules about when you are available and when you are not.

5.    Be Disciplined and Consistent

You may be thinking, “Working from home will be a piece of cake, no worries,” and brush off the suggestions I have given you.

Mastering unexpected change in a daily long-term routine requires self-discipline together with consistent and focused effort. You must be willing to invest the necessary time and effort for as long as it takes, without relenting, until you have developed a new rhythm and flow to the way you do your work in this new environment.

Developing this kind of disciplined consistency as a virtual employee is usually most difficult in the beginning. You will never be as productive in your new working environment as you were in the office if you are not willing and able to put forth consistent and focused effort over time.

Good luck and enjoy the ride. Working virtually can be a rich and rewarding experience if you choose to take the necessary steps that will make it so.

Diabetes, Good Health, Healthy Eating, Healthy Living

Want to Feel Better? Lower Your blood Sugar Now!

It’s Simple — Take Care of Your Body Every Day

You recently found out that you are prediabetic or moving in that direction with higher than acceptable blood sugar levels.

You are concerned and do not want to go on medication.

You have heard that blood sugar can be controlled through diet and believe it is worth a shot.

Your intel is correct. The most direct way to impact blood sugar levels is through a healthy diet.

Rather than think in terms of “diet” think it terms of “lifestyle.”

Make Smart Choices

Living a healthy lifestyle and making smart food choices will minimize the risk of high blood sugar and the risk of developing Type 2 diabetes.

Making smart choices is not complicated. All that is required is a commitment to taking care of your body so that it can serve you for many years to come — as it was meant to do.

The following are seven important pieces of information to remember.

All Carbs Are NOT Created Equal

Blood sugar or blood glucose is directly affected by the foods you eat — especially carbohydrates. They are converted into glucose and enter the bloodstream as blood sugar.

Because carbohydrates have the largest impact on blood sugar levels, it is important to be aware of your intake.

When you consistently consume large amounts of sugar, the pancreas will secrete extra insulin. Eventually, it won’t be able to produce enough to keep blood glucose at normal levels.

Sometimes carbs get a bad rap, but they are actually good for you and necessary for the body as fuel. They also protect against disease and help control weight.

But . . . all carbs are not created equal.

Each carb has a Glycemic Index (GI) or ranking based on how they affect blood glucose. Carbs with a GI index of 55 or less digest slowly, creating a lower and slower rise in blood glucose. These are called “complex carbs.”

Carbs with a GI index closer to 100 are broken down and enter the bloodstream quickly, causing a spike in blood sugar. They are called “simple carbs.”

Consuming low GI carbohydrate sources can keep blood sugar levels within the normal range.

Foods with a low Glycemic Index (GI) include:

  • Meat
  • Oats
  • Beans
  • Lentils
  • Legumes
  • Sweet potatoes and yams
  • Corn
  • Some fruits (cherries, apples, oranges, plums, grapefruit)
  • Vegetables (celery, asparagus, broccoli, avocados, cauliflower)

Choose wisely the types of carbohydrates you include in your diet.

  1. Eat fiber-rich, whole fresh, frozen and canned fruits and vegetables without added sugar.
  2. Always eat whole grains. Refined grains (white flour and white flour products) are stripped of most of the nutrients and fiber.
  3. Milk, cheese, yogurt, and other dairy products are good sources of calcium and protein, plus many other vitamins and minerals. Watch for added sugars like sweetened yogurts.
  4. Legumes — which include beans, peas, and lentils — are among the most versatile and nutritious foods available. They are typically low in fat and high in protein (making them a good substitute for meat), folate, potassium, iron, magnesium, and they contain beneficial fats and fiber.
  5. Read labels carefully and avoid added sugars – less than 10 percent of calories you consume every day should come from added sugar.
  6. Avoid processed foods of any kind as much as possible. Processed, sugary items have been stripped of all-natural fiber, leaving it to be rapidly metabolized into glucose.

Fiber Is Critical

Fiber in your diet is a big YES — it is good for you for many reasons.

— Feeds gut bacteria.

— Nourishes the colon wall.

— May help you lose weight.

— Lowers cholesterol levels.

— Decreases the rise in blood sugar after high-carb meals

There are 2 different types of fiber — soluble and insoluble. Both are important for health, digestion, and preventing diseases.

Soluble fiber slows the absorption of sugar and improves blood sugar levels by controlling glucose and insulin spikes. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables.

Insoluble fiber helps the food pass quickly though the stomach and intestines. It is found in foods such as wheat bran, vegetables, and whole grains.

High fiber foods include — pears, berries, apples, bananas, carrots, broccoli, beets, legumes, quinoa, nuts and seeds, oatmeal, popcorn, and dark chocolate. (Great Choices!)

National fiber recommendations (for individuals over 50) are:

— 30g to 38g daily for men

— 25g per day for women.

Another guideline is to simply consume 14g of dietary fiber per every 1,000 calories in your diet.

The bottom line is . . . More fiber = lower blood sugar.

Excess Weight Must Go

Being overweight or obese has been clearly linked to high blood sugar and an increased risk of Type 2 diabetes.

Even though you may not like the idea and consider it a “pain in the you-know-what” — the surest way to lose weight is by eating fewer calories than you burn (calorie counting).

The perfect partner to calorie counting is portion control, which is not easy to do when everything these days is “oversized.” Think about often are you are served enough food to feed two people.

Portion control is not a precise science, but it has been proven to be an effective way to lose weight.

For more information on portion control, check out my book, WOW! You Look Fantastic(available through Amazon).

The best ways to make counting calories and portion control easier are:

  • Use a food scale: it can be difficult to accurately determine caloric intake without determining precise serving sizes
  • Use an app: there are several easy-to-use free apps that will record calories and servings.
  • Learn to read food labels: They provide calories per servings — but the servings can be misleading (you think a package is one serving when it’s actually two or three.)
  • Eat slower: Studies have shown the speed at which you eat can have a direct effect on obesity, BMI, and waist circumference. Eating slower may also prevent weight gain.

Four Additional Steps

Diet may be the most direct and obvious way to keep your weight within healthy levels and help you control blood sugar.

But, there are four other factors in the success formula for building and sustaining a healthy body and help prevent Type 2 Diabetes.

Sleep More

Getting enough good rest is essential for overall health and well-being.

Sleep lowers stress, strengthens your immune system, and decreases blood pressure. It is also critical for good mental health including alertness, memory, and mood regulation.

Poor sleeping habits also affect blood sugar levels and insulin sensitivity.

Studies show when people do not get adequate quality rest they have an increased risk of type 2 diabetes. The benefits of a good night’s rest are important for maintaining hormonal balance and glucose regulation.

Exercise Regularly

The most important part of exercise is making the time to do it. Regular exercise (at least 5 days a week) in conjunction with a proper diet can help you maintain or lose weight.

When you exercise, blood sugar is more effectively used for energy and muscle contraction. A single bout of exercise can increase insulin sensitivity for up to sixteen hours.

Monitor Blood Sugar Levels

Glucose levels can vary significantly depending on many outstanding factors, like diet, sleep, and exercise. It’s important to continually monitor levels on a regular basis to get a clearer picture of health — especially if you are diabetic or pre-diabetic.

Regular monitoring of blood sugar levels will help determine where you stand. If you are pre-diabetic, it’s important to get levels down to the normal range to prevent full diabetes from occurring.

If you already have Type 1 or Type 2 diabetes you must regularly check and log blood sugar levels to prevent seizures or a diabetic coma.

Discuss monitoring your blood sugar levels with your doctor and select the best method for you.

In Conclusion

Keeping your blood sugar within normal recommended ranges is important for everyone’s overall health.

By effectively controlling these levels you are less likely to develop diabetes.

Make smart lifestyle decisions — maintain a healthy diet, get plenty of sleep, and exercise regularly.

There are no acceptable excuses when it comes to your health.

Stay healthy.  Stay strong.  Stay happy.

 

Additional Reading:     Are You at Risk for Diabetes?

This article was originally published on MEDIUM – it has been removed from that platform.

Aging, Alternative Health, Anxiety, Depression, Depression, Good Health, Healthy Living, Managing Stress, Mental Health

Still Man’s Best Friend – Especially for Baby Boomers

Man's Best Friend

Now that you are an empty nester, what would you do without Gimley, your ‘fur baby’  –  man’s best friend?

You may even be living alone, trying to figure out what comes next and Gimley keeps you sane.

You are one of the 76 million Baby Boom Generation, born between 1944 and 1964 – a generation that loves dogs.

Dogs have been called ‘man’s best friend’ since they were first domesticated, thousands of years ago. But, Baby Boomers seem to have taken it to heart more than other generations.

They make up 37% of all dog owners – a sizeable chunk of the dog-owning population.

If you are a ‘boomer’ or are related to a ‘boomer, you know their dogs  are more than just a friend to keep them company as the years pile up and retirement is looming. They are part of the family.

Why Boomers Relate Differently to Dogs

Baby Boomers were welcomed into a world that was enjoying a new level of comfort. Life was different and possibilities unknown to prior generations were everywhere. This included dog companionship on a different level.

They grew up with their dogs in the home and developed strong bonds with their furry friends at an early age. The connection to pets was intense and those relationships were carried into adulthood.  

The Shift from Outside to Inside

Before the Baby Boomers, dogs were primarily outside pets. You may remember the backyard dog houses. But with the Boomer Generation things changed.

Pups were kept inside and integrated into the family, which created a companionship dynamic that had never before existed.

The strong bond Boomers have with their dogs goes a long way in keeping them feeling fulfilled and sociable.

Coping with Change

The companionship and unconditional love that dogs provide helps owners adjust more easily to life changes.

  1. The empty nest – filling the gap when children leave.
  2. Physical well-being (staying active) – dogs must be walked, so owners get more exercise.
  3. Mental health – there are issues that can arise as a person moves into different stages of life. The loving companionship of a dog reduces loneliness and lessens the risk of depression and anxiety

Dogs Are Social Facilitators

Boomers know that dog owners reap social benefits that do not come with other types of pets.

Dogs love to be outside, they love to run and play, and they have to be “walked” for exercise and relief. The result is dog owners tend to get out of the house several times a day and enjoy the side benefit of easily connecting with other dog owners.

A few activities that Boomers enjoy with their furry best friends:

  • Getting to know the neighborhood and the neighbors
  • Being part of a dog-walking group
  • Attending dog-focused events
  • Regular visits to the dog park

Dogs Are Good for the Heart

When it comes to heart health issues, dogs have your back. According to a nationwide study, dog owners have a lower risk of heart disease.

The researchers also found there is a link between the breed and the relative risk of developing cardiovascular disease. Hunting breeds were related to a lower risk of cardiovascular disease than any other breed of dog.

So, if you are in the market for a dog, you may want to consider a Labrador, beagle, Weimaraner, golden retriever, or bloodhound.

And . . . That’s Not all

There are many health benefits of living with man’s best friend.

The companionship and higher levels of exercise that come with having a furry friend lowers the risk of high blood pressure.

It is hard to stay stressed when you feel the unconditional love that dogs provide. Studies have found that the simple scratching of your dog’s head can improve your mood significantly.

To sum it up – dogs are still man’s best friend, just ask any Boomer dog-owner.   

Related Article: High Stress Slows Down Your Brain

The article was adapted with permission from the original published on FOMO Bones.

Diabetes, Good Health, Health and Fitness, Healthy Diet, Healthy Living

Are You at Risk for Diabetes?

Diabetes Testing
Free photo 82963377 © creativecommonsstockphotos – Dreamstime.com

You haven’t been feeling very well the last couple of days, and have had trouble concentrating.

You’re always thirsty and constantly running to the restroom.

And . . . the headaches are driving you crazy.

What’s Going On? 

The quick answer is that it may be high blood sugar. But before you panic, ask yourself some questions about the last few days. 

  • Are you under an excessive amount of stress?
  • Have you been eating a lot of unhealthy foods?
  • Did you stop exercising?
  • Have you eaten an excessively carb-heavy meal?

Any of these can lead to a blood sugar spike.

An occasional spike doesn’t mean that you are immediately at risk for poor health, but consistently high blood sugar is serious.

It is often related to Type 1 or Type 2 diabetes.

Two Types of Diabetes

Type 1 diabetes, known as juvenile or childhood diabetes, is a chronic condition in which the pancreas produces little or no insulin – and requires insulin injections.

Scientists think it is either genetic or caused by environmental factors like a virus that can trigger the disease.

Type 2 diabetes is more common and typically develops in older children and adults, but can occur at any age.

With this type, the individual’s body does not  respond to insulin as well as it should and in advanced stages, the body doesn’t make enough insulin.

Type 2 can often be controlled by diet and lifestyle changes.

Primary Risk Factor

The primary risk factor is obesity – which afflicts more than 1 in 3 people in the U.S.

 If you are extremely overweight and have been for a while, you should have your blood sugar levels checked regularly. Once diabetes develops, other health issues with the heart, kidneys, eyes, and blood vessels can appear.

In 2017 the Centers for Disease Control and Prevention (CDC) reported that more than 100 million U.S. adults are now living with diabetes or prediabetes,

Medical News Today recently reported that 9% of the U.S. population have diabetes and it is the 7th leading cause of death.

Even if you are not diagnosed with diabetes, having higher-than-recommended blood sugar levels can be dangerous and indicate a condition known as “pre-diabetes.” An additional 38% of the population has been diagnosed with this condition.

What Is Blood Sugar?

The terms “sugar” and “glucose” are used interchangeably, but they are slightly different. When sugar is consumed it is converted to glucose (blood sugar) as a fuel source for the body. 

The brain prefers to burn glucose for energy, which means it is reliant on carbohydrates. But, the rest of the body can also burn fat for fuel in between carb-rich meals. Glucose storage is low in comparison to fat storage in the body.

If you do not eat enough carbs, small amounts of glucose can also be made through non-carbohydrate food sources. The body can also slowly learn to make ketones from fat, which can be supplementary brain food, if necessary.

Glucose Levels Must Be Controlled

Glucose powers the body, but uncontrolled levels can be dangerous.

Diabetes is uncontrolled high blood sugar (glucose) levels.

When you are healthy, blood glucose levels are controlled by the secretion of insulin from the pancreas. Insulin is a regulator that lowers blood glucose levels, as needed.

When certain foods cause blood sugar levels to rise, insulin is secreted from the pancreas to normalize the levels and all is well.

With Type 2 diabetes, the cells don’t respond correctly to insulin and high levels of blood sugar occur which is called hyperglycemia.

Impact of Weight Gain and Weight Loss

A definite link has not been established between weight gain and increased blood glucose. However, one study showed weight gain increased the risk of diabetes.

Studies have also shown that weight loss can have major beneficial effects over time. Every kg of body weight lost annually was associated with a 33% lower risk of diabetes.

Even modest weight gain can have a substantial impact on the risk of diabetes.

Careful monitoring and maintenance of weight are important for overall health. This is particularly important if diabetes runs in your family or if you have been diagnosed with “pre-diabetes.”

Are You at Risk?

It is important to listen your body – to pay attention to how you feel. Headaches, feeling thirsty frequently and have to pee a lot are indicators of potential problems and should be discussed with your doctor.

American Diabetes Association offers a quick Type 2 Diabetes Risk Test. The link will take you to the site.

Your health is your most important asset. Take good care of it! A few simple steps to keep you are track and ensure a long, healthy life.

  • Eat a healthy diet, be sure your body is getting the nutrients it needs.
  • Avoid junk food/fast foods – the additives and sugar content are harmful to your mind and body. 
  • Exercise regularly – to keep everything working as it should.
  • Have a complete physical checkup every year.
Fruits and Vegetables
Image by by Erdosain

Eat Well – Stay Well – Live Well.

I know you can do it.  

Adapted with permission from an article originally published on HVMN by Ryan Rodal

Related Articles: 5 Simple Guidelines for a Healthy Diet