Healthy Heart!

 

What's ailing you: Heart disease

 

Oatmeal

Why it's good: It's rich in soluble fiber, which latches on to cholesterol compounds and helps carry them out of your body. Research shows that people who eat an average of 2.5 servings of whole grains (like oats) daily have a 21 percent lower risk of cardiovascular events such as heart attack and stroke than people who hardly eat any.

 

Eat up! Enjoy oatmeal at least three times a week, and spruce it up with berries, nuts, dried apricots, even peanut butter.

 

Sweet potato

Why it's good: Sweet potatoes deliver more heart-healthy fiber than their white cousins, along with a hefty dose of potassium, a mineral that helps offset sodium's negative effect on blood pressure.

 

Eat up! Try to eat at least two of these spuds a week. I like to mash them with a drop of skim milk, a pat of whipped butter and a bit of cinnamon.

 

Wild salmon

Why it's good: Wild salmon is one of the most concentrated sources of omega-3 fats, which can help lower triglycerides, raise levels of HDL ("good") cholesterol, and help reduce inflammation in the body — a factor that's been linked to an increased risk of diabetes as well as heart disease. What's more, numerous studies have found that people whose diets are high in omega-3s have a substantially lower risk of coronary heart disease, as well as sudden death from arrhythmia (an irregular heartbeat).

 

Eat up! Aim to eat salmon at least twice a week. Although wild and farmed salmon contain similar levels of omega-3s, wild is lower in contaminants and has as much as four times the amount of vitamin D. But wild salmon is more expensive and not as widely available as farmed. If you can't make room for it in your budget, you're better off eating farmed salmon than going without it completely.

 

Foods that help Osteoporosis

 

What's ailing you: Osteoporosis

 

Broccoli

Why it's good: Broccoli gives you four bone-building nutrients in one convenient package: vitamins C and K, potassium and some calcium. Studies have found that getting enough of vitamins C and K is linked to having high bone density. Potassium (and other compounds found in produce) may reduce bone loss by acting as a buffer against metabolic acids, which some studies suggest contribute to the breakdown of bone tissue.

 

Eat up! Serve broccoli at least three times a week, and if you need extra incentive to dig in, sprinkle your florets with a bit of grated cheese (which adds more calcium!).

 

Skim milk

Why it's good: Skim milk is an obvious choice for strong bones, since 1 cup contains 300 mg of calcium — about a third of the daily recommended amount.

 

Eat up! Work it into your daily diet by making oatmeal with a cup of skim milk instead of water, including 1 cup in a fruit smoothie, or having a mug of low-fat cocoa made with 1 cup of nonfat milk. Feel free to substitute soy or almond milk (as long as the carton says it's fortified with calcium).

 

Yogurt

Why it's good: If you don't get enough calcium in your diet your body will start "borrowing" what it needs from the calcium stored in your bones. What's great about yogurt is that it's a good source of calcium and protein — and both are necessary for bone strength. Studies show that people who don't get enough protein have lower bone density.

 

Eat up! Opt for Greek varieties over traditional yogurt to get twice as much protein (and go for non-fat).

 God has put this on my heart and it needs to be shared. Take a moment and call someone you have been meaning to call. Start with the person that is the hardest, remember the elderly person in a home, your sister you had a fight with, friends, relatives, co workers. Call and check on them. Don't text! Call. Reach out. Connect. If you can, go visit. It's important.

The Joys of PMS

 

What's ailing you: Premenstrual syndrome (PMS)

 

Cheese

Why it's good: Studies have found that women with PMS have lower levels of calcium around ovulation than women who don't experience PMS symptoms, so amping up your intake of cheese and other dairy products is worth a shot if you're prone to cramps and mood swings.

 

Eat up! Make sure you're getting at least the recommended amount of calcium daily — experts say only 10 percent of us are getting it through diet alone! Women younger than 50 need 1,000 mg; if you're 50 or older, 1,200 mg. Aim for three servings of calcium-rich foods like cheese and yogurt daily; women older than 50 should tack on a fourth serving. If you don't think that's possible, talk to your doctor about taking a calcium supplement.

 

Pineapple

Why it's good: This fruit has three things going for it. First, it's one of the best sources of manganese, and one study found that women with low manganese intakes were more likely to experience premenstrual mood swings, breast tenderness and cramping. Second, pineapple and other water-rich fruits and vegetables (think berries, citrus fruits, melon, cucumbers, bell peppers) can help banish bloat associated with your monthly cycle because their high water content helps flush out excess fluid. Lastly, deliciously sweet pineapple is a healthy way to indulge sugar cravings, which often intensify as your period approaches.

 

Eat up! In the seven to 10 days leading up to your period, have 1 cup of fresh pineapple daily. If it's too expensive or underripe, see if your store carries frozen chunks or canned pineapple packed in 100 percent juice.

 

Almonds

Why they're good: Almonds are an excellent source of magnesium, another mineral that may provide some PMS relief. Studies have found that magnesium — in addition to helping relieve PMS headaches — can improve mood and lessen water retention in the week or two before you get your period.

 

Eat up! Enjoy an ounce of almonds (about 22 nuts) a day, and enrich your diet with other magnesium-rich foods like quinoa, pumpkin and sunflower seeds, dark leafy greens, edamame and green beans.

 

Health for Type 2 diabetes

 

What's ailing you: Type 2 diabetes

 

Beans

Why they're good: Whether they're kidney, pinto or navy, beans provide a winning combination of high-quality carbohydrates, protein and fiber that helps stabilize your body's blood sugar levels and keeps hunger in check. (People with type 2 diabetes have trouble keeping their blood sugar levels stable because their bodies can't produce or properly use insulin, which helps move glucose from your bloodstream into your cells.)

 

Eat up! Have beans as often as you can. Protein-rich beans and lentils are a smarter side dish than carb-filled pasta, rice or potatoes. Turn chickpeas (garbanzo beans) into a crunchy snack. Pat cooked beans dry, sprinkle with paprika, cumin or other spices, and roast in a 400°F oven for 20 to 25 minutes or until lightly browned and crunchy.

 

Egg whites

Why they're good: Egg whites are the perfect base for a diabetes-friendly meal because they're low-calorie (17 calories apiece) and rich in high-quality protein, so they can help keep your weight and blood sugar level on an even keel. And they’re cholesterol-free, since all the cholesterol is in the yolk.

 

Eat up! Aim to have at least three or four egg-based meals a week. An omelet with 4 egg whites (or 1 whole egg plus 2 or 3 egg whites), plenty of vegetables and some reduced-fat cheese for breakfast will set you up for a day of even-keeled blood sugar.

 

Nuts

Why they're good: Nuts — all types, including peanuts, walnuts, pistachios, pecans and cashews — are primarily composed of heart-healthy fats and protein, two ingredients that keep blood sugar stable by slowing down the rate at which your body absorbs carbohydrates. Nuts also contain monounsaturated fat and, in some cases, omega-3s, both of which improve cholesterol and triglyceride levels. Since having type 2 diabetes also puts you at a higher risk for heart disease, nuts are a win-win.

 

Eat up! Snack on an ounce (one small handful) of your favorite nut daily — they all contain healthy fats.

 

Foods to keep you moving!

 Good foods for Arthritis 

What's ailing you: Arthritis

 

Ginger

Why it's good: This spicy root contains compounds that work similarly to some anti-inflammatory medications. However, ginger can also act as a blood thinner, so if you're taking a blood-thinning medication, ask your doctor if it's safe to eat ginger.

 

Eat up! Ideally you want to get a hit of ginger every single day. Steep a few slices of the root in hot water to make tea, grate it into stir-fries or add ground ginger to smoothies.

 

Pumpkin

Why it's good: Research has shown that certain antioxidants may help prevent arthritis, slow its progression and relieve pain by reducing inflammation associated with this condition. And pumpkin's bright-orange hue is a clue that it's rich in two of these antioxidants: beta-carotene and beta-cryptoxanthin. In fact, researchers from the UK found that people whose diets were high in beta-cryptoxanthin were half as likely to develop a form of inflammatory arthritis as those who ate very foods containing it.

 

Eat up! Try to eat one can of 100 percent pure pumpkin purée (not pumpkin pie filling!) every week. I make a "pudding" by stirring a dollop of pumpkin purée into vanilla yogurt along with a dash of cinnamon. You can also add a scoop of the puree to ground turkey meat sauce, taco filling or chili (the puree doesn't altar the taste).

 

Red bell pepper

Why it's good: Red bell peppers contain an impressive amount of inflammation-fighting carotenoids, but they also have more than 250 percent of the daily recommended amount of vitamin C. Research suggest that people who eat a diet low in vitamin C may be at greater risk for developing certain kinds of arthritis.

 

Eat up! Aim to have three red bell peppers a week. Mix pepper with cucumber, chickpeas and feta for a quick and easy lunch.

 

Making a difference

Sometimes it feels like we aren’t doing enough. So many people can use some help, you do what you can, but it never feels like it’s making a difference.

I walk my dogs every morning on the property. I live in the foothills and my property is dotted with pines and oak trees. I do several laps as my property isn’t all that big, but I do have a small creek and an irrigation canal and it does make for a lovely and peaceful walk.

This morning my mind wandered, (I call this a walking meditation) and I recalled an incident from my childhood. I grew up in the 60s .. yes a very long time ago!  I lived in a neighborhood and it was considered a nice upper middle class area. Of course at 10 years old I had no concept of those things. It was an area that us kids roamed freely, going from house to house to see if anyone could “play”. We didn’t have playdates back then, you just looked for bicycles in a front yard or listened to playing in the back. We had a large orchard to one side and we actually walked to school.

I happened to be wandering around and noticed a car I hadn’t seen before, it was old and a little rusty. My neighborhood wasn’t a place you drove through to get somewhere else, it was all winding streets and cul-de-sacs.  So an odd car would catch your attention. I had seen it driving around for a couple days and never saw it pull into a driveway. One afternoon I saw it parked in a cul-de-sac, and one of the little neighbor girls was talking to the person in the car. I was about 3 houses away and saw the door open. I remember I had a gut punch of panic when I yelled to the little girl of about 5 years old to RUN!  And she did, she took off like a flash and the car sped away, right past me. I wasn’t smart enough to get a license plate and I didn’t even look at the driver, I was running to make sure the little girl (I think her name was Shelly) was okay. She was frightened, but alright. We just sat on the lawn for a bit and talked, then she went inside.

You know, I don’t even think I told my mom. I didn’t really understand the concept of child predators at the time. I just had a feeling she was in great danger. I have no idea why I thought of that this morning. It was an odd vague memory I hadn’t pulled up in years. But as I was pondering that day, I thought about how much different that little girl’s life would be if I hadn’t yelled out. Something so simple, so basic, but made a difference, an impact I have no concept of reconciling.

I am not sharing this to get a pat on the back, heck, I was 10 years old. I am sharing this to remind us all that everything we do has a ripple effect. The simplest smile, the littlest complement, can change a person’s day. 

It is a good idea to pay attention to your surroundings, to help watch out for other’s children in public. Sometimes it takes a village. Sometimes it takes a young girl screaming one word. But all the time it takes sharing, caring and love.

Finding my way to healing

It’s funny how life seems like a maze, you go one way and get rewarded, go another and you hit a dead end. Gently life brings you to your purpose, one lesson at a time. After a life of raising my sons, competing on horses for 50 years! And work in real estate and income tax prep, which I still do, it was time to do what I was being called to do. Not that any of it is a waste of time, just one step that leads to many.

I found my gift of healing in the strangest way. I had this pain in my left side, I told my doctor I must have a 10 pound ovary.  We did ultra sounds and everything was normal. I found that really odd. I’m pretty good about pain, I respect it of course, but I don’t seek it.  Then one day I got on my little mare and the pain was striking! I got off and it went away. Now I’m thinking I am losing it, so I get on her again, and BAM! Here comes the pain again. I step off and it’s gone. So… I called the vet and had her ultra-sounded. Sure enough she had cysts on that ovary!  I sheepishly told my doctor and he wasn’t even surprised. He had heard of such things before.

Not too long after, at a race my big mare and I crashed going around a barrel. She rolled over on top of me and we were both pretty banged up. I felt fine after a couple of days, so I went and rode my trusted gelding just to make sure I was alright. It was all good. Then I got on my big mare and BAM! Great pelvic pain. But not mine, it was hers.

So here I am able to feel their pain and felt there must be something I could do to help. I laid hands on and pictured energy coming from the earth through me, to them and back to the earth. A circle current. It really worked. It was a day later I was able to tell she was feeling better. It worked on the small mare too, she stopped sending me her pain and was back to work.

I realized through a couple of flukes, that I really had no control over how the energy was working or if I was using my own emotional energy. I did some reading and found that emotional energy is very unstable. Makes sense to me, on so many levels. So I decided to learn a proven modality. I had just found Christ, and was worried about working in this arena. I found a Reiki Master that had been attuned by a Catholic Nun!  Okay, that pretty much told me I was on the right path. 

So now I doing Reiki treatments in my home. I have a specific room set up for gentle healing. I work by appointment, and being a Reiki Master, I am able to facilitate physical, emotional and spiritual healings. Seem recently it has been a lot of emotional during this trying time. We have to remember what an honor it is to be here for this event. So many things being opened up, so many changes. Life gets so rewarding when you stay on the right path. This will be no different.

What a strange time

Wow, we have been through the wringer haven't we. New rules, new ideals, new ways of looking at things.

One thing I really don't understand is why there is so much fear promotion. Why do we have to be bombarded with fear rhetoric 24/7.  Since when is it necessary to change the way people think through threat and destruction. 

I think it's time to look to faith, in a very strong and steadfast way. We all don't believe the same things, and that is okay. If you research many different faiths, one thing they all have in common is to love.  Love yourself, love your neighbor, and on and on. 

Christ's main directive is to love other's as you love yourself. Now is a great time to look at that simple statement. If you find yourself short with others, or unnecessarily unkind, it might be a good time to review how you feel about yourself.  Just as it's important to forgive others, it is time to forgive yourself for past wrongs. Love yourself.  Sounds weird but look in the mirror and say the simple words "I love you". Is it hard to do? Did you laugh?  Did you see a flaw?  Or did you smile that knowing smile you have for other's when you say those 3 simple words. 

We are all going through a lot right now. EVERYONE is fighting a battle of some kind. Being more understanding these days will go a long way to setting the balance right again. Take your time, open doors, smile, help when you can, be understanding when you can't. 

Keep true to your faith. It's Faith First, Then Me, Then You.  What a great foundation. 

I hope you are finding  peace during this time. 

Here's to LOVE!   <3