Health and Fitness Archives - Page 10 of 15

Why do we work so hard to keep healthy?

Posted on February 27, 2013

Gentle Reader,

Ever stop to question why we work so hard to keep ourselves healthy and active?

Obviously the main reason is to avoid the pain that comes from neglected arthritis. That knee pain, back pain, fingers and that thumb that got dislocated skiing years ago, and the old ankle fracture just get cranky if they aren’t tended to with a good diet and stretches, supplements and all the self-care practices we have learned and continue to learn. So we do this work to make ourselves happy and comfortable, even if you have the diagnosis of osteoarthritis or spinal stenosis.

I did have a sad and troubling thought the other day having to do with the people I love and care about who do not take care to keep themselves healthy and active. I have this thought that I will use my last quarter century sitting with people as they suffer and die, some before their time.

I have already lost two husbands to cancer. Neither of them shared my fervor for the kind of moderation I require (not speaking for others here) in sugar, alcohol, fat and refined flour consumption. Increasingly I notice friends and family eating or drinking or medicating in ways that may not lead to the best of health.

Then I notice that in this moment they are doing OK and are not searching for different answers to their problems with sore feet, aching hips, hands that don’t hold the driver or tennis racket without discomfort. I might say something like, “It must make you discouraged to have a hard time sitting in the theater when your back gets so tight and uncomfortable. I remember taking a special pillow everywhere when my pain was acute.” (I still fold up a jacket and place it behind my back to avoid that pain.)

I might say that I found some ways to keep that from happening to me that I could share, if they were interested. But only if they don’t know already that this is my passion in life and work and that I earn my living at it, sharing information for free and selling the supplements that I have found helpful.

Could it be that the second reason I work so hard to stay healthy and active is precisely so I can be around to give comfort without blame, unconditional comfort to those I care about. Those pesky thoughts still come up about how they might do their life differently and avoid all that pain and suffering. I get better at noticing “there’s that thought again,” and letting the judgment go. It seems to take daily practice. Staying out of other people’s business and loving them where they are.

Can you be a Health Nut with no judgment? Yep, you can.

Can you imagine how much fun it is when you find someone who is just as nutty as you are about all this prevention stuff, two heads together sharing information? So I just put it out there and if it’s right, it’s golden. If it’s not right, it’s golden, too.

Fondly,

Be Well, Do Well, Keep Moving

Betsy

Injured at 52. Diagnosed and sentenced to a wheel chair at 55. Hiking, skiing, dancing and walking at 75. Read my story.

206 933 1889 betsy@HiHoHealth.com www.GrandmaBetsyBell.com

Arthritis, Be Well health tips, Health and Fitness, Keep Moving: Managing Arthritis

Oh, my aching hamstrings

Posted on February 21, 2013

Gentle Reader,

What a ski season it is here in the Northwest. The snow conditions surprise us every Wednesday as my band of 16-24 friends head up to the pass on a big bus (potty included). It’s a good thing to use this bus company for January and February when the road conditions are dicey and icy. The bus drivers have gotten stuck twice! The ladies who ski are mostly over 65. Yesterday I learned that one companion, a tall, slim brunette with impeccable make up and style is 80. We are still climbing logging roads and snow plowing down, but we have become partial to the groomed Nordic tracks, of which there are a few. One of oldest members skis with the blind across the US and Canada. We do have a special club here with a pair of set tracks for the blind skier and her companion guide. We often see dog teams, although mid-week is a quiet time to ski. People-watching happens on Saturday and Sunday. Yesterday the only viable skiing was on the reclaimed rail road track which snakes its way up from Seattle, through the pass and on East. Long ago this track was pulled up and remaining bed has become a favorite mountain bike and Nordic ski trail.

Pushing and gliding for 3 hours and 8 miles along this relatively flat track awakened muscles I had not used so strenuously. This morning I have been on the floor getting the creaks and groans out of my joints-back and hip and knee pain are no fun, nor are arthritis flare-ups. Several techniques work well.

1. tie a strong flexible tubing around your thighs, squat and walk to the left 20 steps and then to the right. In the picture, the tubing is around the ankles. I find the tubing stays put better at the thigh.

2. Lying on your side with your knees pulls up part way, lift one knee up and then back down in a clam-shell move. Several reps on each side.

3. Put one end of the flexible tubing in the door jam and loop the other around your foot. Stand side ways to the door and take the outside foot, lifting straight legged 10 reps. Turn and draw the foot away from the door across the body. This is a classic standing Pilates move. Change legs and repeat. Years ago I bought a heavy steel foot stool off Ebay to use for this exercise as it works better if you are standing a few inches off the floor. Gyms have portable durable plastic steps that can be used. Personally, my little upholstered foot stool would never be taken for an exercise prop as it sits by the front door. This is the best picture I could find. Imagine the end of the theraband as a knotted tube in the door jab, the bottom around your shoe.

4. face the door and, with the foot in the loop of the tubing, push it away from the door while standing erect, in perfect posture, on the other foot. Several reps on both legs will help.

I am glad I climb stairs every week (200), going up and down sideways with the grape vine step. I found yesterday that straight way skiing tired the knees. Most women have slightly knock-knees and prolonged straight walking, hiking or skiing stressed them. Whenever you have the opportunity to go up or down stairs side-ways, one foot behind, then in front, do it. Your knees will not stress on the straight-away as much. I am going to get someone to film me doing this. There are no pictures on the web that I can find.

Avoiding arthritis pain in the knees, back and hips can be challenging, and fun. Get out there and enjoy the winter weather if you are lucky enough to have snow. Don’t let the diagnosis of osteoarthritis or spinal stenosis keep you from moving. Browse the techniques I have offered in my blog postings and try some of them. Better still, leave a comment about the techniques you have found work well.

Fondly,

Be Well, Do Well, Keep Moving

Betsy

Injured at 52. Diagnosed and sentenced to a wheelchair at 55. Hiking, skiing, dancing and walking at 75. Read my story.

206 933 1889 betsy@HiHoHealth.com www.GrandmaBetsyBell.com

Arthritis, Health and Fitness, Keep Moving: Managing Arthritis

Is it Woo-Woo?

Posted on February 14, 2013

Gentle Reader,

Climbing up a long snowy track on cross country skis yesterday, my companions and I talked about little miracles, ‘woo-woo’ magic, the unexplained healing that sometimes occurs. The husband of one friend has suffered from arthritis in both ankles for about 5 years, so bad that he could barely walk. He is in his late 50’s. The friend herself worked a stressful tech job that required her to bend over patients. She suffered from excruciating pain from her head down her neck, along her shoulders and down her arms. In time the pain reached down her back.

The man, slim, fit, an avid cyclist who couldn’t walk without extreme pain, got one of his ankles fused, a newish operation for arthritis. They chose the more painful of the two to work on. The operated ankle no longer hurts. The ‘woo-woo’ miracle is that the other ankle no longer hurts. He can walk 5 miles. The x-rays indicated that both ankles were equally damaged by the disease. Hum. . . . . .

The friend with the pain from bending over at work? Her doctor’s diagnosed fibromyalgia and offered drug therapy. After much consideration, she retired from her job. All the pain has vanished.

Were the x-rays wrong? Were the doctors missing something?

In my own case, I hurt my back badly at age 52. By the age of 55, I was diagnosed with a severe condition that my doctor said would put me in a wheel chair. At age 75, I am pretty much pain free. I haven’t had any of the operations they suggested. A check up with more pictures at age 65, the doc said, “If I didn’t know you, I’d say you should be in a wheel chair.”

What’s going on here? These three stories, my friend with diagnosed fibromyalgia, her husband with arthritic ankles and me with a back condition so bad I should be in a wheel chair all have to do with pain and the skeletal structure, nerves and pain messaging. Compelling research has been done with thought, intention and cancer. Here is a short video about this healing work. Do Thoughts Have the Power to Heal? Could similar healing happen with skeletal and nerve problems? Even if you don’t direct intention to the condition such as with my friend’s husband? He’s not interesting in discussing the ‘miracle’ healing of the second ankle.

You can read my story and what I’ve done to be pain free today in past blog posts. Perhaps the most important thing is hope, belief and action, in that order. I seldom miss my morning routine to limber everything up. I listen to a CD meditation that declares night after night that my cells have all the right nutrients to recreate themselves new and healthy, even the ones in my back that are supposed to be all messed up.

Miracles of healing? As the doctor says, “whatever you’re doing, keep it up.” And so I do. How about you?

Fondly,

Be Well, Do Well, Keep Moving

Betsy

Injured at 52. Diagnosed and sentenced to a wheel chair at 55 and 65. Hiking, skiing, dancing and walking at 75. Read my story.

206 933 1889 www.GrandmaBetsyBell.com Betsy@HiHoHealth.com

Arthritis, Be Well health tips, Health and Fitness, Keep Moving: Managing Arthritis

Tips for women who have back pain because of osteoporosis

Posted on February 7, 2013

Here they are:

Tip #1 Increase your vitamin D3 (more info about Vitamin D3 for bone density here)

Tip #2 Add weight bearing exercise to your routine

Tip #3 Eat more greens

Gentle Reader,

You have a sharp pain in your back and can’t remember that you lifted that bag of groceries 3 days ago even though you knew it was too heavy for you. The pain subsides after a few weeks with the help of rest and some pain meds. And then it happens again.

What’s going on? You probably had a vertebral compression fracture, caused either by falling or by placing a load on outstretched arms such as raising a window or lifting a small child or a bag of groceries. The front of the vertebrae collapse. The spine is weakened by low bone density. Our bodies can repair these hair line fractures on their own. The trick is to lessen the chances of reoccurrence.

You go for your check up and they do a bone density test. The dreaded report comes back. You have osteopenia. They tell you that is probably why you’ve been having back pain. This happened to me a few years ago. My doctor immediately offered me drugs to increase the bone density. I asked him to give me a couple years to change this picture and reverse the trend to osteoporosis. The next bone density showed full blown osteoporosis. I was very disappointed. I’d been taking a good quality calcium for years. Why hadn’t it protected me? I was very physically active, walking all the time, skiing, working in the garden. I pleaded again for more time and turned down the prescription. It worked. Here’s what I did.

#1 Increased Vitamin D3 to 6000 mg a day. My blood test indicated a major increase was necessary.

#2 Stair climbing. The advice was climb 200 steps every day while carrying 20 lbs. I climbed 200 steps several times a week but didn’t carry any extra weight.

#3 Add minerals by eating lots more greens. I eat 3 – 5 heads of greens (kale, chard, mustard greens, and collards) every week, usually steamed or in soups. Spinach is good, too. I also increased the supplement Alfalfa.

I was able to reverse the condition. You can too.

I know you have done amazing things to turn osteoporosis around. Let us know by leaving a comment. If you found this helpful, pass it along. And thanks,

Fondly, Betsy

Be Well, Do Well and Keep Moving

BetsyBell’s Health4u

www.GrandmaBetsyBell.com

206 933 1889 1 888 283 2077

betsy@hihohealth.com

Arthritis, Be Well health tips, Health and Fitness, Keep Moving: Managing Arthritis

Are you feeling less alert?

Posted on January 31, 2013

Gentle Reader,

If you are suffering pain from arthritis, osteoarthritis, spinal stenosis, the regular wear and tear of life, you need good deep sleep to help you heal. I’ve written about Feldenkris, a therapy that helps with these painful conditions. I’ve mentioned Becci Parsons, who got me on the road to sitting/standing/walking after herniating a disc. Today I am posting her helpful solutions and suggestions for next steps for anyone who suffers from lack of sleep. Read on….

Change Your Sleep. Change Your Life.

Are you feeling less alert?

Are you unable to think clearly or sustain your focus?

Do you have difficulty falling asleep or problems with frequent awakening during the night?

If so, you may be suffering from insomnia.

We tend to think of insomnia as the constellation of symptoms that we experience just before sleep or during the night when we awaken with our mind racing and the bed sheets twisted. The process of insomnia actually begins much earlier in the day for most of us.

How?

Through the choices we make about how we spend our time.

The obvious culprits:

That afternoon pick-me-up latte or caffeinated green tea smoothie.

It could take between 9-14 hours to fully metabolize the caffeine. Even if you have no difficulty falling asleep, the caffeine could undermine the quality and duration of your sleep.

Evening computer use or cell phone email/texting, watching tv or reading using an e-reading device. Blue light from many of these devices is as bright as daylight and activates the nervous system sending the brain and body into “wake up mode”.

And what about the emotional responses that are triggered by these late night, last minute, urgent communications?

Life in the twenty first century is stressful and fast paced. A full, zoom-zoom workday of 8-12 hours is often followed by a long commute and sometimes a cocktail or a glass of wine to take the edge off. We eat late, do a few more email or text messages; watch a movie, read or log on to Facebook in an effort to wind down. Unfortunately very few of these activities actually promote relaxation and set the stage for a good night’s sleep. Most of them tip the nervous system far in the other direction to a state of hyper-arousal.

Hyper-arousal is a chronic over-activation of the body’s stress-response mechanism. There’s no instant ON/OFF switch. When these pathways are repeatedly excited, they become the default setting. We essentially travel a well-worn path leading us in the direction of elevated blood pressure, holding our breath, clinching our jaw and lifting our shoulders, without respite. Many of these sensations fly below the radar of our self-perception and become the background noise of our busy, over stimulated lives.

What to do?

“For fast acting relief, try slowing down”. –Lily Tomlin

On the one hand, we can increase the quality and duration of a good night’s sleep simply by making better choices. Following a good sleep hygiene program is an empowering start. For more detailed information about sleep hygiene refer to the following link:

http://www.sleepfoundation.org/article/ask-the-expert/sleep-hygiene

We also need to hit the pause, re-set button during the day to get off of the cortisol/ adrenaline high that many of us associate with feeling good and being productive. Functioning under the influence of stress hormones is not a sustainable practice. Biological systems thrive with ebb and flow. Metabolically speaking, we need to interrupt the cycle of prolonged excitation and dial things down to a more balanced, calm and functional neutral.

Learning to move more fluidly between states of stress and relaxation is key. It is positive motion in the direction of re-establishing the natural biological rhythms of exertion and recuperation. Think of it as self-regulation with applied intelligence. When we develop the capacity to meet the demands of a stressful moment and the flexibility to return to a state of equanimity in a relatively short amount of time, not only will we sleep better, but we’ll also be a kinder, gentler, version of ourselves.

Becci Parsons offers workshops and private coaching in the techniques of the Sounder Sleep System^® in the interest of helping to create a more sane and peaceful world. Restful sleep is necessary for the healthy function of every system in the body and helps to regulate mood, energy and emotional intelligence.

The Sounder Sleep System^® is comprised of a variety of calming and sleep inducing techniques to be used during the day and at bedtime, taught while sitting or lying down. The simple exercises are designed to restore our natural capacity to rest, recover and heal from the stress of daily life, one breath at a time. They are elegantly simple and simply profound.

For more information about private sleep coaching or to inquire about the introduction to the Sounder Sleep System^® Workshop in February 2013, contact me:

Becci Parsons, Authorized Teacher, Sounder Sleep System^®

Guild Certified Feldenkrais Teacher^®

MotionSense Movement Education

bparsons@seanet.com

206.545.7272

www.BecciParsons.com

206.545.7272

Thank you, Becci. Be sure to leave a comment or suggestion of your own.

Fondly, Betsy

Be Well, Do Well and Keep Moving

BetsyBell’s Health4u

www.GrandmaBetsyBell.com

206 933 1889 1 888 283 2077

betsy@hihohealth.com

Arthritis, Be Well health tips, Health and Fitness, Keep Moving: Managing Arthritis

Your friend said WHAT?

Posted on January 24, 2013

Gentle Reader,

I don’t know about you, but the talk around me is about the latest aches and pain and what to do about it. We’ve had foggy weather and below freezing temperatures out here in the Northwest. One friend declared she couldn’t possibly so out because she might slip and fall. Another friend wants to lose some weight but complains that she’s heard a lot of bad things about soy and can’t get into any soy smoothies. Another friend’s husband is putting off getting his knees done by getting synovial fluid injections into his achy knees. Keep that arthritis at bay. And still another friend’s husband ignored a bad cough for days until finally going to the doctor and ending up in the ICU for over a week with serious pneumonia. One more friend who has player geezer

basket ball but is suffering from serious sciatica, shakes he head a

head and says, “This cane will keep me going while the physical therapist fixes me up.”

I could go on and on. You have similar stories. We’re all trying our best to keep our bodies going for a few more months or years.

Where do you go for advice when you’ve got something that’s not working right? Do you just stay indoors out of fear and trepidation? We’re all over the web doing our research to see how other people are coping with our deal. Who do you trust? How do you judge the best solution?

When I first got introduced to the stuff I take 26 years ago, my problem was that I was running on nervous energy and every time I sat still for a few minutes, I fell asleep. The product changed that. So my body gave me a testimony. Not content with physical data alone, I researched the company, ordered a couple of its peer-reviewed, published research articles and did a library search for back ground information. (This was back in the days before the internet.) All my due diligence confirmed my own experience. I developed brand loyalty over the next couple years, the way people line up for the next Apple product.

I have never left my brain in the closet. Company ownership changed several times and I researched each new team as if I were a complete outsider, you know, not going to other convinced sales people for their opinion.

Am I still influenced by my friends and family when they talk about their latest ache, their latest gadget, their latest restaurant? Of course. But I don’t leave my brain someplace else when deciding to follow their deal. I hope you don’t either.

Before you go, my readers would enjoy hearing your discernment process. Everyone evaluates with their own criteria. What are yours? Let us know.

If you’ve enjoyed this, pass it on. Come on over to my face book page and hit the ‘like’ button.

Fondly, Betsy

Be Well, Do Well and Keep Moving

BetsyBell’s Health4u

www.GrandmaBetsyBell.com

206 933 1889 1 888 283 2077

betsy@hihohealth.com

Arthritis, Be Well health tips, Health and Fitness, Keep Moving: Managing Arthritis

Where’s the Nyquil?

Posted on January 17, 2013

Gentle Readers,

From the couch, handkerchiefs everywhere, head propped up I write to tell you the story of a person who used to get every cold bug that came along. In the old days, I grabbed the Coricidin and then the Nyquil P.M. and then went whimpering to my doctor. He gladly swabbed my throat and pronounced strep or bronchitis and prescribed an anti-biotic. It happened roughly three times every year. That’s a lot of antibiotics for a body to handle.

Down in Mexico where I spent New Year’s (came home on the 10^th of January), I felt a little sore throat coming on and that lethargy that seems to precede an illness. For the past twenty six years I haven’t used the standard over-the-counter meds to ward off or treat a cold. Starting on a food supplement program in 1985 moved me in a different direction. My friend suggested heaps of vitamin C frequently, and garlic and a supplement called lecithin (less-i-thin). They use it in salad dressings to keep the oil and water mixed together, emulsified. It works the same way in the body, keeping gunk liquefied so it can leave in the waste stream. Very helpful when you have buggers forming so fast you can’t cough them all up at once.

What I figured out was the cold medicines suppress everything, drive the battle between my immune system’s response fighters and the germs, down, down, down into my chest. The mass gets all sticky and gelatinous and won’t move. Nyquil suppresses coughing (which can keep you awake). The raging war between the good guys and the bad guys in your body gets all confined in a small space and the germs multiply and get all bacterial. Then you’ve got something the doctor knows how to treat, so he writes a prescription.

Is this familiar to anyone?

By the time I got home, I developed a full blown cold or maybe even the beginnings of the flu. I certainly had achy joints and swollen lymph glands. I got out the big guns. Please bear with me and try not to freak out at the quantity of supplements I take when this situation develops.

4 – 6 Sustained Release C

3 Lecithin

3—4 Garlic

1 Immunity Formula I (a supplement blend of C, A, E and 3 of the B vitamins, plus zinc, copper and selenium suspended in rosemary oil so the water soluble (C and B) and the fat soluble (A and E) vitamins don’t degrade each other)

I took this handful of supplements every 2 – 3 hours I was awake, swallowing them down with a little drink of protein smoothie so my stomach could handle them.

I also drank Traditional Medicinals herbal teas Throat Coat and Breath Easy, usually stirring in a throat lozenge made of Echinacea, zinc, larch tree extract, elderberry and stevia, 3 at once. Every time a coughing fit started, I popped a lozenge in my mouth. When I awoke in the night coughing or to pee, I went to the kitchen and took the whole Marianne all over again.

Happily the carcass of the Thanksgiving turkey was languishing in the freezer and there were carrots and celery and onion still in the frig. The broth worked magic and I drank a couple quarts with a little cous cous boiled up in it.

Results: In one day the achy joints and lymph were normal. In two more days, I was not coughing in the night. By day four I was able to enjoy some regular food and was not needing the Bomb as we call it every 2 – 3 hours, just every 4 – 5 hours.

Today I am healthy though a little puny from lack of exercise.

No antibiotics. No OTC drugs.

This is the same philosophy and process I use for dealing with other physical challenges like joint pain and arthritis. Even though the x-ray shows severe osteoarthritis and spinal stenosis, gentle abs strengthening exercises, daily walking, eating lots of greens, and low sugar fruits and vegetables plus excellent protein, plus supplements keeps pain at bay.

Is it easier to take the medications advertized on TV and recommended at the pharmacy? Is it cheaper to take them? Is the relief immediate? YES to all these. But what of the long term effects of drugs vs. high quality pure supplements? Drugs have side effects. Supplements made with extreme care for additives, purity of ingredients, and tested to make sure they actually get into the blood stream have side-benefits, not side-effects.

Just a side note about Ester-C. Apparently this little package which you dissolve in water and swallow, will boost the white cell production thus helping the immune system. The study designed to verify this was done with 15 healthy men some of whom were smokers. Each took the Ester-C product for a week and had an increase in the white cell count. To read the study yourself, click here. I just had to look this up because what I know about vitamin C is that it is water soluble and degrades immediately when exposed to light and air and water. The tablets probably work better. I found an online source for 1000 mg. sustained release Ester-C for $21 plus tax and shipping. But I still have lots of questions. Is their C ascorbic acid only? What about the white stuff in the orange which turns out to be just as important? What is used to slow down the release of C into the blood stream? You want guar gum and nothing artificial separating the dosage delivery. And the Sustained Release Vitamin C I take is 180 tablets for $21.00. It’s made by Shaklee, a company I trust for its scientific research and the careful testing every step of the way from raw material, through processing to the finished product.

One more thought. Not every stomach can handle that amount of supplements. You noticed I do not take supplements on an empty stomach if I can help it. If you want to follow this regimen, I’d be glad to guide you along the way. By all means pay attention to your own body and pull back on the volume if you have a reaction to that much Vitamin C. I am just happy I have this resource to use to ease the discomfort of a bad cold and to get over it quickly with no medications at all and so no side effects with their residual problems.

I did not take a flu shot this season or any season. Am I recommending against flu shots? I’d be a fool to do that. Use your own judgment.

Before you go, leave a comment. If you liked what you read, pass it on.

Fondly, Betsy

Be Well, Do Well and Keep Moving

BetsyBell’s Health4u

www.GrandmaBetsyBell.com

206 933 1889 1 888 283 2077

betsy@hihohealth.com

Arthritis, Be Well health tips, Health and Fitness, Keep Moving: Managing Arthritis

Help! Gotta have chocolate now!

Posted on January 11, 2013

Gentle reader,

How are you doing with those plans to take a few inches off? Are you starving yet? Are cravings getting the better of your will power? What’s this got to do with arthritis and joint pain, anyway?

The research has been done and is conclusive beyond a doubt that losing even 15 pounds (you may have 50 to 100 to lose) in any body will make a difference in the joints. Even people with severe osteoarthritis will experience relief from joint pain with the loss of 15 pounds. You may have lost that much and noticed. You may have put it back on again, and noticed an increase in arthritis pain.

A recent article in our Seattle based natural market, Puget Consumer Coop gives us a good understanding of cravings and why they are so difficult to eliminate. We are hard-wired as humans from the beginning of time to go for high-calorie food for our survival. When a bee hive was discovered in a high tree, no attempt was made to save it for tomorrow. The whole tribe ate all the honey they could harvest until it was gone. Just like that plate of cookies sitting on the counter. Or that pint of Ben and Jerry’s we were going to split into at least 5 servings spaced out over the next two and a half weeks. Gone in one sitting.

Then we beat ourselves up for lack of self control. Blame it on our chemistry. Salt, fat and sugar were scarce. We love eating them because they increase the feel good chemicals in our brain. For example, dopamine is neurotransmitter that high-fat foods increase regulating our reward and pleasure centers and making us happy. Who wouldn’t want that? Bring on the ice cream and the French fries.

Or maybe it’s the theobromine (found in chocolate) that gives us a pick me up when our brain and tail drag around 3 in the afternoon. That mocha latte is just the thing delivering caffeine, sugar and chocolate all in one gulp—feel good and get energized. I used to advise clients to eat a magnesium supplement to supply what chocolate cravings demand. The scientific thinking a few years ago was that cravings indicated a nutritional or emotional deficiency and something less unhealthy could be substituted for the same results.

You’re in luck, and so am I. Turns out it is wiser not to deprive yourself completely of these craved for foods. The more you deprive yourself, the more you crave. Once you give in to the craving, you can’t stop until the plate is empty. You may even head for the store to get a refill, more cookie dough that you might not even bother baking, or, let’s just pick up a gallon of that Rocky Road ice cream. I know a guy who holds back with great effort from eating peanut butter and then gives up with a great sign and is face down in the Adams jar with two cereal spoons. OMG I’ve been there and done that.

They even found that people who practice severe and rigid dietary restraint are more likely to be obese. That’s a yo-yo from deprivation to over-consumption.

<———————————–The Hunger Scale——————————->
0	1	2	3	4	5	6	7	8	9	10
Empty	Ravenous	Over hungry	Hunger pangs	Hunger Awakens	Neutral	Just Satisfied	Completely satisfied	Full	Stuffed	Sick

Thanks to Kelly Morrow, MS, RD, registered dietitian and Associate Professor in the School of Nutrition and Exercise Science at Bastyr University for much of this information and the Hunger Chart. 1 and 2 equate to excess hunger and 9 and 10 are excess fullness. Start eating around 3 or 4 and stop when at a 7-8.

Two strategies can make a big difference in how these cravings get handled.

1. Ease up. Have a taste. Savor it. Before the cravings are so great they can’t be handled without an all-out binge. Be gentle with yourself and eat small portions of your comfort food.

2. Keep a food diary so you can really understand how moods, physical location, memories influence the desperate need for comfort foods. Once you have a clearer understanding of your body’s response to certain trigger situations, you can plan ways to disarm your craving, like take a walk.

My sugar craving was severe and the results caused me so much misery. I could not stay awake in an important lecture or concert any time of the day or evening after eating sweet rolls, cookies, muffins, toast and jelly. I would get up during a talk and walk around the back of the room to stay alert after a couple Costco bran muffins put me sound asleep. To this day when I go to an all day meeting or conference and they serve sweet bread-y things with juice and coffee, I don’t touch any of it. Instead I mix a protein smoothie in my room and drink it before showing up for the pre-event sugary snacks. They still tempt me. They look so good. But I’m not hungry because I have taken in a high protein drink and it’s easier to resist what I know will keep me from being alert to the content I want so much to hear.

Getting to this place was an arduous process for me. I had to eliminate all sugars, even fruit, for a while. Grapes still set me off as though I were eating Sugar Pops or M & M’s. Once I thoroughly re-programmed my craving buttons, I just don’t think about those trigger foods. I was just in Mexico for a couple weeks. One of the great pleasures all those years visiting at my parents’ lovely beach house in Manzanillo was the morning “pan dulce” delivery. Mother would buy several little cakes for each person. They were heavy with lard, flour and sugar, almonds and icing. This Christmas holiday spent in Puerto Vallarta, someone in our party bought a half dozen for the group. I had one small mouthful and remembered the pleasure of the past family gatherings AND the sluggish, heavy feeling those cakes produce. One bite was enough.

Another strategy I try to follow is eat by the clock and not by my hunger. Eating with cravings as the signal for meals can be difficult for a person devoid of normal hunger pangs. I can go for hours after breakfast and suddenly realize my brain is not functioning. I’m getting crabby. I must have something to eat RIGHT NOW. Keeping a nutritional protein bar in my purse or planning lunch as I finish breakfast is the best way I know to stay comfortably on the path of good eating.

Was the chocolate cake and flan in the Botanical Garden restaurant ever good! Sharing one serving with my sister-in-law was all I wanted. We ate steak fajitas before the desert.

I know many of you readers will have your own stories about how you have managed a healthy balance of sugar, fatty, salty foods in your life without becoming fanatic or over powered. Tell us your strategies. I have shared mine. They are not universal. We’d like to hear yours. The comment place is just below.

If this has been useful, feel free to share.

BTW I am having a brunch at my house in West Seattle on Saturday, Jan. 19^th at 10:30-12n. and would be happy to have you join us. We’ll be presenting the 180 Turnaround weight management program. Better yet, we’ll be tasting the Smoothies, the bars, the tea and describing all the support material available to help you end the grip cravings have on your brain and consequently your health. A program that helps you feel satiety while your are changing your food habits can make a world of different in whether or not you are successful. I’d be glad to do the brunch vitually. Call me and we’ll set it up. Thanks in advance for your comments.

Fondly, Betsy

Be Well, Do Well and Keep Moving

BetsyBell’s Health4u

www.GrandmaBetsyBell.com

206 933 1889 1 888 283 2077

betsy@hihohealth.com

Arthritis, Be Well health tips, Health and Fitness, Keep Moving: Managing Arthritis

Resolutions, hell-o-lutions. How to keep them.

Posted on January 3, 2013

Gentle Reader,

Here we are again at the first of the New Year. 2013 is going to be IT. That last doctor visit convinced me once and for all that I must do something about my weight/exercise program or I will die sooner than later.

How many people do you know who begin again to take control of their health? A tiny voice elbows its way to the front ridiculing this resolve with a stream of

“You can’t change, so don’t even try.”

“You tried every diet know to man and woman already and look where it got you.”

“You have no will power and that’s what it’s all about: WILL POWER.”

“You are sure you will starve if you eat the way you have to when you’re on a diet.”

“It’s no fun and you won’t be able to stay with it anyway, so why bother.”

“It’s too expensive and you don’t get results, so save your money.”

There are so many reasons, excuses to keep on the way we are. But we really want to feel better, live longer, move more easily.

What if there were a program that addresses all the issues, offers products that are tasty, filling and keep the fat off?

What if there were a support system and lessons on how to fix those vegetables you know you should be eating instead of Stouffers frozen dinners?

What if you actually save money when you enroll in this program?

What if the snacks are tasty?

What if it is easy to monitor your exercise progress?

I am here with you for not one month, or two, but 6 months, 180 days to help you turnaround your diet and exercise patterns into life sustaining, never-look-back healthy habits. Follow this program and you will never yo-yo again. Your taste buds will crave beets and kale, water and tea. Your nose will turn up at fries and burgers, cookies and sandwiches, thick gooey dressings. Don’t believe me? Hundreds have discovered this program to work. The side benefits nourish your body to better health while the extra pounds of fat disappear.

Give me 180 days and I’ll give you a healthy body.

Call for a consultation or go on line to sign up. www.betsybellfatloss.com

Guess what? If you suffer from arthritis either from trauma or the chronic osteoarthritis, if you struggle with joint pain, knee pain, hip pain, shoulder pain, this program will help reduce inflammation and give you relief. Will all these promises work for every person who signs up? I can’t guarantee anything. We are all different. But what if it does work for you the way it has for others, countless others? Isn’t it worth a try?

Know someone who struggles with weight and has tried everything? Pass this post along to them. They’ll appreciate you for how much you care.

Found your own tools for getting your exercise and weight where you want it? Please share them here.

Fondly, Betsy

Be Well, Do Well and Keep Moving

BetsyBell’s Health4u

www.GrandmaBetsyBell.com

206 933 1889 1 888 283 2077

betsy@hihohealth.com

Arthritis, Be Well health tips, Health and Fitness, Keep Moving: Managing Arthritis

What can help the pain after an accident?

Posted on December 27, 2012

Help for pain after an accident?

Gentle Reader,

A woman I know suffered another bike accident on her commute. She is in her late 40s and this is not her first tumble. It is taking a long time to heal and she is suffering miserably, no fun any time and least of all at the holidays when there is no work to distract her. Most of us can push through pain when we have professional obligations, right?

Stories like hers happen so frequently. I don’t know what her doctor is suggesting. There are no broken bones this time. Typical treatment is ice packs alternating with heat to reduce the swelling plus anti-inflammatories. The swelling seems to be gone, but the deep pain remains.

In my experience the deep healing of joint pain and muscle pain caused by accidents (as well as in arthritic joints) requires extra nutrition, more than it is possible to get from food alone. Here is a list of vitamins that help:

Vitamin C is a natural anti-inflammatory and builds strong cartilage which has been ripped and bruised in the fall. Vitamin C combats the chemical reactions of stress in the body. Vitamin C helps the body absorb minerals which are necessary in joint healing. As much as 6000 to 10,000 mg. of a highly absorbable sustained release Vitamin C would not be too much. Take it as long as necessary. Your body will tell you if you have too much as your stool will get loose.

Alfalfa, found in tablet form, made from organic alfalfa leaves, reduces the acid build-up in the body after accidental injury; this helps with stiffness and increases comfortable mobility. People have found that as many as 30-50 Alfalfa tablets a day or more can make a huge difference in joint pain.

The full spectrum of B vitamins helps deal with the stress of traumatic pain.

Borage oil or GLA reduces joint tenderness, swelling and stiffness and is an excellent anti-inflammatory working deep inside the body.

Zinc promotes tissue repair.

Calcium Magnesium strengthens cartilage and alleviates pain.

After workout smoothies have ingredients in them that repair tears in the muscles. (I know personally of only one brand that for sure works like this, but perhaps there are others) It is the process of repairing torn muscle that recommends these sports nutrition products for building bigger, stronger muscles. The same repair work happens after an accident. I know a woman who in her late 70s fell from the back end of a moving van onto her back. She used a workout smoothie several times over the next hours and had very little pain from the trauma of the fall. Even a long time after the accident, the smoothie can help.

At the Sunnyside Chiropractic Clinic observations were made charting an elderly population whose muscle mass had atrophied and weakened. Over a 3 to 6 month period, men and women 65 – 84 years in age added the after workout smoothie on a daily basis and experienced increased mobility, strength and reduced joint and muscle pain. http://www.healthsachoice.com/supplements/building-muscle-mass-in-the-elderly/ I have not been able to access the actual study from Dr. Brouse and the Health Education Corporation. I know some of you want to see the science before believing.

Whether you are dealing with the pain of traumatic injury or the chronic pain of osteoarthritis and spinal stenosis, these supplements are worth a try. The body does its best to repair. We need to help it along with additional nutrients we just can’t get from our food. Medication alleviates pain but does not heal, repair or build new healthy tissue.

I recommend the supplements made by the Shaklee Corporation as these are the only ones with which I have personal experience. They have helped me endure acute traumatic pain and avoid debilitating chronic pain from the severe osteoarthritis in many of my joints and spinal stenosis in my spine. If you want to research the Shaklee version of these supplements, go to my shopping page and browse the Product Guide. You can call me for a consultation about your particular situation and I’ll be glad to share resources.

Before you go, share our comments on supplements and vitamins that have worked for you after an accident that has put you in a world of hurt.

If this post has been helpful, feel free to share it on your Facebook page.

Fondly, Betsy

Be Well, Do Well and Keep Moving

BetsyBell’s Health4u

www.GrandmaBetsyBell.com

206 933 1889 1 888 283 2077

betsy@hihohealth.com