Handling Stress….

There is much written about adrenal stress and cortisone – an anti-stress hormone.  It’s worth reading about on the internet.

Some causes are physical – low blood sugar, chronic illness, late hours, jammed schedules, chronic pain, sleep deprivation, excessive exercise, excessive stimulants (to keep you going), eating a poor diet – too much sugars, especially sugar substitutes, processed foods, environmental toxins…

Other causes of stress can be constant worry,  our inability to handle uncertainty,  pessimism, trying to “do it all”, emotional trauma and ongoing strain, perfectionism, negative self talk, unrealistic expectations, lack of asserting ourselves, continual anger, pushing yourself when you know you need to rest…

We need to take personal responsibility for our health – physical and emotional.  Taking medication for stress and depression is an interim solution but not a cure – should be used only when absolutely necessary while we are working on the real cause.  I  was the Queen of Stress and anxiety over this last year, (WAS – past tense, thank God!)  and it caused so many problems  that it got my full attention – physically, spiritually and emotionally.  I’ve studied in detail.   I’ve learned so much.  So thought  I’d pass on some things I’ve learned –  some simple and healthy ways to deal with stress…

  • Breathing Exercises.  Learning to breathe properly and consciously has been a miracle for me.  Breathing can reduce stress, help maintain focus, increase energy, calm mind and body, and help with sleep.    Exhaling completely is easy to learn – it will improve health.  Take a deep breath through your nose, exhale naturally through your mouth -  and then squeeze out a little more.   It’s the old smell a rose – blow out a candle exercise.   Do it regularly and it will become a body habit with time.  Try to concentrate only on your breathing out – exhaling – and saying “relax” to yourself while you’re exhaling.  Let go of all of your worries by breathing them out.
  • Exercise – Morning is better but anytime works!  Other than within four hours of bedtime – it may keep you from sleeping.
  • Quit all stimulants – caffeine and any type of energy drink, chocolate and teas for starters.
  • Nutrition.  Diet is huge in managing stress.  And it’s effects are nearly immediately – good and bad.  Cut sugar and sugar substitutes, starches and processed foods out of your diet.
  • Eat tons of fruit and veggies.  1/3 protein, 2/3 steamed veggies and fresh fruit that is in season.
  • Stress and adrenal stress makes us crave salty foods.  A signal?
  • Always eat a healthy breakfast within an hour of getting up.  It will give you energy, better brain function and help keep your blood sugar stable during the day.  You can’t drive a car without gas and you can’t function efficiently without good nutritious food in your beautiful body!
  • Eat something, a healthy snack, every three hours – every two hours if you’re really stressed.  But keep them healthy.  Remember – protein is brain food.   If you’re craving sweets, eat some protein.  It helps take away the craving.  You don’t  have to eat a lot when it’s nutritious – a good combination of lean or plant-based protein and healthy carbs.  Consider a high nutrition-low calorie way of eating.
  • Get rid of boxed, processed and man-made food!  It’s toxic.
  • Drink plenty of water – it cleans and detoxifies your body.
  • Don’t eat late at night but a small protein-high fiber carb at night just before bedtime helps you fall asleep and keeps your blood sugar level stable throughout the night so that you don’t wake up.  A few pumpkin seeds or a tablespoon of almond butter is a great bedtime snack – full of magnesium.
  • Take a good whole food multivitamin every day.
    • B-complex. B vitamins can help calm and balance your mood.
    • Omega-3 (fish oil) supplement. Either from molecularly distilled fish oil or from krill.  Omega-3 fatty acid deficiency has been associated with increased anxiety and depression.
    • Valerian (Valeriana officinalis). An extract from the root of this flowering perennial contains essential oils that have been shown to help some people more effectively deal with stress.  Don’t mix this with prescription drugs.  Ask a pharmacist before you use any medication or mix medications – or herbs for that matter.   Ask about the half-life of a medication that you’ve been taking to determine how long you need to be off of it before mixing with another herb or medication.
    • Calcium and magnesium. These can help a lot with muscle relaxation and healthy sleep.
    • Take vitamin supplements in the morning.  They help wake-up your brain.  Taking them too late in the day may keep you awake.
  • Sleep Sleep Sleep – and I know this is a tuff one when you’re under a lot of stress.  It takes a lot of meditation, planning and maybe sometimes a little help.  I prefer herbal sleep aids – melatonin, valerian, hops, passion flower - there are many combinations available and pretty inexpensive.  But don’t mix them with any other sleep medication and be sure to check with your pharmacist before you mix them with any medication that you’re taking.  
    • Pay attention to what you eat and drink at dinnertime and later.  Avoid sodas (horrible! Anytime!), overeating, chocolate, tea, coffee, and excessive sugar and salt.
    • Plan your evening carefully.  Create a relaxing sleep routine.  Think about how we put our babies to bed – we rub their backs, read them a book, turn down the lights.  To this for yourself.  We need a “turn-off” period so our brains know it’s time for sleep.
    • You may be photosensitive so avoid working on a computer or looking at a bright cell phone before bedtime. Try setting an 8 pm limit on visual stimuli.  Reading may or may not help you fall asleep.
    • Make a To-Do List for the net day and then let it go.  It will get done.
    • Aim for 8 hours of sleep a night.  Tell your body that it will sleep restfully and deeply for 8 hours.  I’ve read where it’s very important to go to prepare to fall asleep before 10 pm, that sleep before 2 am is the most beneficial.
    • Keep everything out of your bedroom that keeps you awake – TV, animals…
    • Keep your room cool and uncluttered.   Keep it clean, organized and the bed made daily.
    • Make your bedroom your sleep retreat.   Make it your haven.  Don’t watch TV (especially the news), check email or eat in bed.  Bed is for sleep.  Don’t confuse yourself.
    • Have a cup of chamomile tea at bedtime.  (I know – I said no tea or coffee.  But chamomile?….
    • And take calcium and magnesium in the evening or at bedtime with your snack.
    • Snuggle in bed.  Close your eyes, consciously rest your mind and every part of your body. Breathe deeply.  Meditate.  There are great free and inexpensive apps for your phone to guide you thru relaxation.
    • Put lavender in or around your pillow to help calm and relax you.
  • Most importantly, start working on yourself.  Start identifying problems and situations that cause stress in your life.
    • Say no to at least as many things as you say yes to
    • Don’t worry about other peoples’ problems – you have enough of your own.
    • Exercise.  It’s the only way to balance your brain and your body – a great way to “burn off your stress”
    • Eat lean protein with every meal – preferably before you eat the carbs.   No carb-only meals.  Ever.  Proteins build healthy brain chemicals.
    • Manage your hormones.  Get tested to see if you have too much estrogen in your body.  It can be balanced.  Small amounts of natural bio-identical hormones that perfectly match the body’s molecular structure make a huge difference!
    • Get rid of the toxic people in your life.  Surround yourself with more people who make you laugh and smile, who have positive energy, who help you be a better person.
    • Brush off emotional baggage – literally.   Therapeutic touch, energy fields – our entire body and world is energy.  I read this and I like it…”If you have left a conversation, a meeting, or a negative encounter with anyone – even yourself; if an encounter leaves you feeling drained, irritable, angry, exhausted or totally wiped out, try this.  Use your hand to brush your arms, legs, head and back  as if you’re wiping them and removing a layer of bad emotional residue.  Do it outside if you can and imagine yourself removing everything you no longer need – irritation, anger, bitterness, jealousy, sadness, fear, etc.  And keep what you want – love, compassion, empathy, calmness and peace.”
    • Shrug your shoulders.  ”If you can’t get outside, or you want to switch the negative energy coming in, consider the simple act of shrugging your shoulders.”  We carry emotional stress in our shoulders.  So shrug them and tell yourself that you don’t need to carry resentment or other peoples’ problems.  If you have to be around negative energy, when you leave, shrug your shoulders to symbolically remove the negativity when you leave their presence  Don’t take it with you.
    • Blow off your negative feelings, energy, emotions and irritability.  Yep – that works too!  Breathe deeply and exhale quickly and forcefully through your mouth.  When you’re by yourself, make a loud sound – “ahhhh” – when you exhale.  Try it daily after work or at the end of the day before bed.  Visualize getting rid of or blowing out everything that is no longer serving you.
    • Re-fuel.  Make positive statements to yourself.  Put affirmations on your phone reminders – every hour if you need them.  I do.  Make sticky notes and put them on your mirror.  Make a positive statement and memorize it.  Say it out loud.  Every day.  Flood your mind with positive thoughts.  It it’s true that you are your thoughts, think what you can do with this one!  You are in control of your destiny by changing your thoughts.  Keep them positive even if you don’t believe them right now.  Keep your eyes on what you want and where you want to be and you can’t help but get there.
    • Schedule time for you.  Do something that you just love to do  as often as possible – where you lose track of time, forget to eat….  Find ways to help others – every day.  It doesn’t have to be huge.  Senseless acts of kindness…
    • Remember how much you are cherished!  My world lights up just thinking about you!
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Foods…What Are You Putting “Down The Hatch”?

Hi Y’all,

Grandpa told me – more than once – that eating the nutrients that our body needs cure many issues that we deal with – addictions, cravings, moods and emotions as well as physical and health issues.  I am becoming a believer!   I see it much more clearly now than I did at the time.  Dad told me often that I needed to have a healthy meal with good protein ready for Dale when he came home from work – that it would help his craving for alcohol.  He also said to cut out sugar – it would help with many emotional issues – depression, anxiety and cravings.

 I’m trying to keep my body in good shape to live well for the rest of my life.  Grandma and Grandpa lived that way and I pooh-poohed it for a lot of years but the older I get, the more I realize that if I had paid attention earlier, I’d be having fewer problems now.  I’m very healthy but could have avoided some serious health issues that I’ve had to face.

 So I’m passing some info on to you.  This note is to help you.  I know some of you kids and grandkids are really into eating as healthy as possible and it makes my day.  I know that you’ll live a better life if you don’t put harmful substances – and garbage into your bods.  I know you’ve all heard me repeat what my parents told me – repeatedly – that our bodies are no different than our cars.  They need the highest quality fuel to stay in tip top condition and last a long time.

 I know it’s difficult to care much about when you’re young and feeling healthy and invincible.  I pray that you’ll pay attention.  Health issues are hell to deal with.  Aging has many challenges – and most of those are preventable.  Really!   If you study foods and take them very seriously,  listen to your body, pay attention to what you’re eating and breathing – and thinking – you’ll live a much happier, more balanced life.  You’ll never be sorry for the time and money you spend on quality foods.

 I’m inserting this link for Andrew Weil’s anti-inflammatory diet pyramid.  It’s simple.  The foods are inexpensive and simple.  Beans – especially pinto and black beans – are a protein staple with pretty amazing health benefits.  Cheap too.  Fresh organic fruits and veggies are a must.

 Potassium is lacking in almost all of our diets.  Supplements don’t cut it and can cause problems in some cases.  You can get all you need with fresh, dark green leafy veggies, a baked yam, a piece of cantaloupe, beans, cauliflower.  Steamed veggies preserve more nutrition.  Microwaving destroys nutrients.  Research the internet and find your favorite potassium-rich foods and include them every day.   An easy way to get a serving of potassium is with green juice.  Make a green juice with collards, mustard greens, broccoli, parsley, bok choy, carrots, a fresh beet, celery, cabbage (you really wont even taste it in a drink).  You can store it in the refrigerator for 4 days.  I make extra and freeze it.  If you’d like for me to make it for you, you pay for the veggies (about $20 every two weeks or so) and I’ll be happy to do the shopping, make the juice, and deliver it to you.  Lightly steam a little spinach and kale, broccoli, red and orange peppers, a few carrots.   Some foods are more nutritious if lightly steamed.  Put a little olive oil and balsamic vinegar over them.  A little pepper.   It’s fast, easy, and much easier to take than medicine.  And it will keep you from having to take medicines.   Develop a taste for the good foods.  Be a food snob.  Eat organic and nutritious.  Get a taste for olive oil and balsamic  dressings – or any vinegar.

 Try for a low calorie, high nutrition diet.  Eat a lot of whole grains, seeds, brown rice, freshly ground flax seeds, pumpkin seeds are delicious snacks and full of magnesium.  Magnesium promotes sleep and a healthy heart.  Potassium does the same.  Rice bran is tasteless in a bowel of steel cut oats for breakfast.  Add 1/2 tsp olive oil.  You wont taste it and it’ll give you some good fat.  It also helps stabilize your blood sugar.

 Sugar is deadly.    Grandpa quit eating sugar altogether when he was in his mid 40′s and felt it saved his life.  He was dealing with a lot of health issues that improved and cleared when he quit using sugar.   Sugar causes all sorts of problems – diabetes, cancer, heart problems.   My sister, Pat, quit eating sugar because of health and weight issues – she once told me she realized that she was putting poison in her body with every bite of sugar.  She started thinking of it as rat poison and it was easy to avoid it.  If you’re sweet tooth needs a fix, have some fresh fruit.   Eat foods that are in season.

 Organic vs commercial – Dr. Oz and his family eat only organic foods.  Oprah does.  So if you strive for that, you’re in good company.  Apples and potatoes are a must – they HAVE to be organic.  There are lists of foods that contain and hold more pesticides and chemicals than others and they are at the top of the list.  Any fleshy fruit that you don’t need to peel to eat need to be organic.  Leafy vegetables.  Root veggies.  Most veggies except corn, onions and garlic need to be organic.  Fruits that you have to peel to eat don’t need to be organic.   Grains and beans are best for you if they’re organic.  They’re cheap either way.  Seeds – pumpkin and sunflower don’t need to be organic.  Read about chemicals and pesticides on the internet.  Educate yourself about everything you put into your body.

 Apples, berries – blueberries, strawberries, cranberries, blackberries, marionberries, avocados, pomegranates.  Bananas are nutritious and have a little potassium in them.  Melons.  Mangos.  Pineapples, plums, pears.   Oranges, grapefruit.   Lots of yummy choices.  Drink a half lemon in warm water first thing in the morning.  Mom and Dad did it every morning and promoted lemon to cleanse and protect the liver.  I do it now as well.  There are so many toxins that our poor liver has to process – it gets a workout!

 Fats – Extra virgin, first cold pressed olive oil is less processed than others.   It’s inexpensive at Costco.  Use it for everything – salad dressings, cooking, instead of butter.  It gets rancid quickly so it HAS to be in the refrigerator once it’s opened.  We pour it into wide-mouth small jam jars – any open mouth jar – after we open it.  It solidifies in the fridge and is easier to use if we can dip into it rather than try to pour it.  It’s a good fat.  Avocados are good fats.   Learn to dip bread in olive oil and balsamic vinegar – like the Italians.  It’s delicious and healthy.   Butter is deadly and once you lose your taste for it, it’s just awful!  Tastes good but the after taste and sensation of fat in your mouth is really yukky!

 Nuts – especially walnuts – are good fats.  Nuts should be unsalted and unroasted for highest benefit.  You can lightly salt them yourself.  Presalted are way over-salted.  Another thing to watch for in your diet.   We should all have less than 2500 mg of sodium a day.  I challenge you to keep track of your salt intake for a day.  You’ll be shocked.  It takes a little effort to limit yourself to a healthy dose of salt – almost impossible if you eat fast food.   It’s as deadly for our hearts as sugar and fats.  Beware!:)  Learn about it.

 Please be just as careful of foods that you put in your mouth as you are with drugs that go into your body.  Know what’s going “down the hatch”.  Pay attention and live well.

 I love you….

Mom/Grams/GG

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Our Sweet Sydney Sue! Welcome!

 

Little Sydney Sue! You’re such a gift, a miracle.  How did we ever do without you in our family!  How blessed are we!  Welcome!

It takes me back to the birth of your Mommy, my granddaughter.  Her little whiskey voice has always given me joy.  Her humor has brightened my days.  Her creative flair has been evident in her dress, hair and personality.   I have prayed that God would bring just the right man into her life,  just the right mate.  Well, God knows what he’s doing, no question about that!  Enter Nick, your Daddy…

It gives me peace to walk into your home and see the love between your Mommy and Daddy, and feel their love for you.  You are privileged little girl – blessed with a stable, happy home.

You, Little Princess, have been anticipated with deep love from a very large family.  You are the first grandchild of my oldest son, your Grandpa Mike.  And he has loved you from the moment you were conceived.   While waiting for you to arrive, I’ve loved my visits to your bedroom, the colors carefully chose and lovingly designed and carried out by your  Daddy, Mamma, first-time-Grandma, and maybe another’s touch here and there – painting and loving, touching and anticipating.  Preparing for you.

Your Daddy made an original and perfect name signature for your bedroom door.   Mamma washed everything that would touch you – clothes, bedding, furniture.  And stocked up on antibacterial soap for we visitors.  Grandpa got a changing table for you.  Grandma got a rocking chair.  Great-grandma helped with your crib.  Your beautiful pink and brown room was ready long before you arrived.  Your Godparents were chosen – Auntie Sara and Uncle Eric.  Who better!  You are so loved – already!

Auntie Sara and Ellie hosted a gift shower and your Mommy and Daddy were ready for Sydney Sue to make her appearance….the countdown began.

And finally you arrived!   Your Daddy called and we came to see you at the hospital for the first time.  I cried.  I touched your little hands and little feet.  I ask God to bless and protect you.   And then I got to hold you in my arms!  I got to bless you again.  I am so fulfilled.   I am here for you whenever you need me.  I will sing to you.  I will talk to you.  I will listen to you.  I will be praying for you as long as I’m alive – and longer.

I’m Sharon, your Great-Grandmother.  And I love you beyond words!

I’m so grateful and very blessed!

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MEDICATION ALERT! I’ll Bet you Want to Know…

Hey Lovies,

You’re all hale and hearty now – I’m grateful for that.  However,  there are regular maintenance checks required on those beautiful bodies.   You may run into health issues during your life and I hope this list helps you.   Some reminders, with love, from me to  you…

Nobody…NOBODY..knows your body like you do.
If you pay attention to what it’s telling you – it will let you know what it needs and doesn’t need.  

  • Get references about your doctor – a certain amount of information is available online.  Ask friends and especially those in the medical profession – nurses, paramedics, everyone you know – for the best doctor – and hospital.
  • When you meet, interview.  You’re hiring – he/she is not hiring you.  You get to choose.
  • Does this doctor really connect and listen to you?  Does he/she give you time without rushing you?  Does he take good notes on what you’re telling him so that he can remember your history next time he sees you?
  • You’re in control.  It’s your body.  Trust your gut.   Always.  If you don’t feel comfortable, move on.   

Your health and your body are your responsibility so don’t mindlessly put yourself in his/her hands.
This is your life.  And Health.

  • It takes time – if ever – for your doctor to get to know you.   What you tell him is what he’ll know.
  • Be very honest – there is nothing to be embarrassed about.  He’s heard and seen it all.  This is your life.  And health.
  • Think about what you need help with, write down your questions before your visit.
  • Be sure you’ve gotten all of the answers you need to feel comfortable before you leave.

Before you put anything in – or on – your body, know everything about it.  IT CAN SAVE YOUR LIFE!

  • With every prescription, or over-the-counter medication, look up information on the internet.
  • Know the contraindications and cautions.
  • Be sure to check for interactions with other drugs and foods and supplements.
  • Know common side-effects.

It sounds overwhelming but it’s simple.     There are apps available that take a few minutes to learn what you need to know.  I have Medscape for interactions and drug info.

  • Drugs are powerful.
  • They ALL have side-effects.

Doctors have protocols and don’t know everything about your body – that is impossible.    If you see a reason that you prefer not to take a med, ask the doctor if there is an alternative and tell him why.

  • If it doesn’t make sense, question it.
  • Don’t be intimidated by a doctor.  He’s working for you.   You’re in control.

xoxo

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My First Great-Grandchild – It’s a Girl!

Are you a great-grandmother?  Or a grandmother or grandfather?  Then you’ll probably know what I’m trying to say.  It’s amazing, always, to see the miracle of new life.  The fun of new puppies, kittens, baby chicks…   But our progeny?  OMG!

The births of my three children were amazing and I was in awe, I was in love.  I was also overwhelmed, felt inadequate, was pretty clueless about mothering but did my best.  My children, now grown, are still amazing.   I’ve learned about life from my daughter and two sons.  I’ve tried to guide them (and now try to quit guiding…)  but it is they who have taught me.  I am in awe of how they’ve parented, managed their life circumstances and challenges, and I’m grateful.   I’m still in love with them and ever so amazed that God entrusted me with these three great souls.   I’m blessed.

When they had babies – Oh My Goodness!  My four grandsons and three granddaughters are some of my greatest delights.  They are so much fun.  We’ve had so much fun.  And love.   Talk about memories – and did I say love…

And now there’s Brooklyn! My first great-grandchild was born two months ago.  She’s beautiful.  She’s alert, aware, exceptionally well coordinated and I’m sure she’s going to be a great athlete – it’s obvious already (smile).

It’s difficult to comprehend how quickly her mommy has grown from a child to an attentive, deeply caring and beautiful mother.  It moves me to see her with a daughter – my precious great-granddaughter – and knowing a bit about the joy and pain that lies ahead.

It was deeply touching to witness the obvious, lump-in-the-throat emotion when my son and daughter-in-law cradled their first grandchild while looking at each other.  Little Brooklyn is finally a reality.  She’s so privileged, so loved.   I was so grateful that they opened their family and home totally to me on my first visit to meet Brooklyn and we bonded even more.  We shared knowing glances and understood the unspeakable joy of being “grands”.  No words were needed.

I imagine our four generation picture is in Brooklyn’s baby book by now. One day she’ll probably experience a similar day and then understand – the doting family who hovered and held her, cooed and sang, kissed and cuddled her – and prayed  and blessed her – at three weeks of age.

Another new little soul has come into our family.  And talk about being loved….

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