As I look at my little snowmen marching across my mantle, I cannot believe another year has passed.  The holiday season is upon us and I feel like summer had barely ended.

Is that what “getting old” does to us?   It doesn’t seem possible that the children in our lives are so grown up!  It makes me want to even more take the time to enjoy the present.

One thing for certain ~ I am paying more attention to ways I can improve and instill habits that will help me live healthier long into the future.  I loved this video by Dr. Oz where he shows us in just 7 minutes how we can get going.
I came across some interesting health trivia the other day ~

• At age 20, our health is affected by genetics 80%, by the environment 20%
• At age 30, genetics is a 50% factor in our health and the environment 50%
• But, by age 50, genetics is responsible for only 20% of our health ~ the environment and our lifestyle choices contributes 80% to our health!
• AND the average 50 year old weighs 15 to 20 pounds more than they did at 30

One of the things I have done consistently for the past 18 years is to take a protein shake each morning.  It is a complete meal for me (24 grams of protein, 6 grams of fiber, lactose free, non-GMO protein, gluten free, and low glycemic  index.  I often add frozen organic berries (which are filled with antioxidants and help reduce inflammation and oxidative stress).  At times I just mix it with water and add organic kale and berries for a “green shake.”

Taking a break in the afternoon with an Energy Tea Mix (I love my Pomegrante tea) is a great alternative to sugary snacks and coffee (particularly since I have had to give up coffee) for a quick energy lift.

Probably the most helpful addition to my diet has been to add a resveratrol and proprietary phytonutrient blend liquid dietary supplement each day.  I just learned that in a  well-designed human clinical study, (Cell Metabolism) researchers showed that taking a resveratrol supplement for 30 days significantly lowered multiple markers associated with heart disease, diabetes, cancer, and many other chronic diseases.  This was very exciting new to hear about.

Of course we all know that stress plays a big role not only in the breaking down of our immune system   According to Deepok Chopra, M.D., in his book, Ageless Body, Ageless Mind, most of the time our cells are occupied with renewal ~ roughly 90% of a cell’s energy normally goes to building new proteins and manufacturing new DNA and RNA.  When the brain perceives threat, however, the process of building is set aside.  Whatever you decide to do in fight-or-flight situations, your body needs a massive burst of energy to propel your muscles.  To allow this, the normal style of metabolism that builds the body, called anabolic metabolism, converts to its opposite, catabolic metabolism, which breaks down tissues.  This adrenaline launches a cascade of responses ~ blood pressure rises,  muscles tense, breathing becomes shallow and rapid, sexual desire and hunger are suppressed, digestion stops,  and the brain becomes hyperalert.  At times this stress response is vital, but if not terminated in time, Chopra states that the effects of catabolic metabolism are disastrous, leading to such illnesses as hypertension, ulcers, impotence, wasted muscles, and diabetes,  all of which are common signs of aging

I just recently learned that processed meats such as bacon, sausage and hot dogs, all of which contain nitrates, may be linked to Alzheimer’s.  Perhaps that “fake bacon” is not so bad after all?  In a society that eats half of its meals at fast-food stands and runs record-high rates of obesity,, alcoholism, eating disorders, and crash dieting, we can see that improper diet is clearly linked with disease and premature aging.  Choosing a diet consisting largely of plant-derived foods, with occasional bits of meat and fish,  along with nuts, seeds and grains and certainly eliminating sugar as much as possible (average American diet contains 130# of sugar per year) can help add to our healthy years.

My other “tool” to avoid aging too fast has been to take care of my skin.  I chose a product that was nutrient based, pH balanced, never animal tested, always hypoallergenic, with no Parabens, FD&C or D&C dyes, Propylene glycol, animal products or by-products, mineral oils or petrolatum, Sodium lauryl sulfate or sodium laureth sulfate as well as no Phthalates.  As a result, my skin looks and feels great.

What about you ~ what are your “anti-aging tools?”  In closing I found this quote and found it very appropriate:

“People don’t grow old.  When they stop growing, they become old.”

As the newest season of “Biggest Loser” begins, I am always shocked to see the latest contestants. Each season seems to bring an entirely new group of even heavier individuals than before. There almost seems to be an “inside” contest of who literally can qualify as the heaviest contestant ever.  The challenges before them are huge, but not impossible.

January is always a great month for new beginnings.  And often that includes losing weight.  Are you one of those individuals?  I just recently read one of the latest books for weight loss, “Just 10 Lbs” by Brad Lamm and found it a useful tool in the whole idea of transformation when it comes to losing weight.  Losing 10 lbs in 30 days by following 10 steps, each tackling a different aspect of weight loss, from nutrition to spiritual support.  He considers this process “a way of living, not a way of losing (weight), thus creating a lifestyle that emphasizes the mind, body, emotions, relationships, and most important, your spirit.”

Dr. Mehmet Oz, famous tv host, sees Lamm’s approach of “Mend, Move, and Maintain,” as a powerful way for us to make and keep the lifestyle changes we most need to stay at a healthy weight.  Mend your soul.  Move your body.  And maintain a healthy weight.  It’s that easy.  Brad helps people get real results by showing them how to (a) eat differently, (b) clean house emotionally, and (c) help other folks they love to change their food habits too. And just as every cigarette you smoke takes 6 minutes off your life- actually, current research from the University of Bristol puts the number closer to 11 minutes, every 10 pounds over your healthy weight robs you of precious time as well.

Realizing that obesity, according to Dr. Oz, is proving to be the great epidemic of our time, we all need to be committed to first, not be part of the problem, and second to be whatever influence we have to end this nationwide crisis.  The office of the U.S. surgeon general reports that 61% of Americans are obese and the cost to treat them is well above $100 billion a year.  This directly results in over 300,000 unnecessary deaths annually and Americans who are obese have a 50 to 100% higher risk of death compared with those who live at a healthy weight.

I love the challenge of losing 10 lbs. every 30 days. It does not overwhelm me.  Taking a healthy, nutritious shake for one or two meals along with concentrating on eating more fruits and vegetables is working for me.  What about you?  If you fall into that 61%, what are you doing?

Spring is definitely a springboard for wanting to get out of the house and literally smell the flowers.  I had just spoke with my daughter about making daily plans to go on the 3 mile walk near our home at Bolin Creek. and  then learned about a study done by the researchers at the University of Michigan about the many benefits that walk can have.

Published in Psychological Science,  the researchers reported that walking outside in parks or in nature helps improve attention span and memory performance by 20%.  This perked my interest since in my last post about dementia, memory loss is definitely a cause for concern.

The participants in the study exhibited increased levels of alertness, satisfaction and mental tranquility after just one hour interacting with nature.  They also reported that their stress had decreased significantly and they felt more in control of their mind.   Wow…this is sounding better and better!

Another risk factor for dementia includes diabetes.  The Duke University Medical Center recently reported that walking briskly for 30 minutes every day lowers your odds of developing metabolic syndrome, a cluster of risk factors linked to higher risks of heart disease, diabetes and stroke.    And of course taking those steps can help burn calories.  5,000 steps per day can burn as many as 200!  And 10,000 steps per day is touted as leading to optimum health.

So grab those walking shoes and enjoy the beautiful budding trees.  Remember, Dr. Oz stated that even if there is a natural disaster such as tornado, hurricane or earthquake, we need those 30 minutes of walking a day for our health!

I can still remember receiving the call that our four year old son’s preschool teacher had been rushed to the hospital with a stroke.  All I could think about was her sweet smile and loving, nurturing way she was as Jonathan’s teacher.  He loved her so much and I did not even know what to tell him about what had happened.

When I was finally able to visit her it was shocking. She was unable to speak as the stroke had paralyzed her on one side, including half of her face.  Her sweet smile was now twisted.  I have never been able to forget that image.  It changed her life and the lives of those little ones who were never able to benefit from her wonderful gift as a teacher.  It made me very sad.

According to the American Heart Association, there are approximately 6,500,000 stroke survivors living today in the United States. Further, 795,000 individuals have a stroke that is new or recurring every year.  Stroke is the third most common form of death in the US yet most of these can be prevented simply by our own lifestyle changes.

I just recently learned that people in the Southeastern part of the US are more prone for stroke.  That certainly made me sit up and take notice.  Suddenly that quick sweet tasty muffin for breakfast had a whole new meaning.  Rather than spiking my blood sugar on a daily basis I have chosen now to begin my day with protein.  I particularly enjoy a high protein soy shake with frozen organic fruit.

Another top leading reason for stroke is high blood pressure.  Understanding that my top number should not be greater than 120 and my bottom number  should never be greater than 80 is a tip I need to remember.

I began to think more about the healthy foods Dr. Mehmet Oz recommends in his book, You Staying Young.  Foods with heart-healthy nutrients and strong anti-inflammatory effects include  fruits and vegetables, garlic, olive oil, Omega-3 fatty acids, (found in fish – the best being wild, line-caught salmon, mahi-mahi, catfish, flounder, tilapia and whitefish), foods with magnesium  (whole grain breads and cereals, soybeans, lima beans, avocado, beets and raisins), foods with soy protein…even dark chocolate!

I cringed as I thought about our last visit to The Red Robin Restaurant for my birthday and saw the “tower of onion rings”, saturated fat laden fries, thick burgers and textbook-thick (as Dr. Oz describes it) pieces of pie delivered to tables filled with families.  Even our granddaughter, Isabel, licked her lips as she watched the “tower” slip by to another table, wondering of course why we were not getting one!  It is not easy eating healthily at such a place.

Raising your heart rate each day can be a positive move.    I now enjoy walking every day  with Leslie Sansome.  Her 2 mile walk in 30 minutes on Exercise TV is great!

If you suspect someone is having a stroke, call 911 immediately if they have difficulty with or cannot:  (1) smile; (2) raise both arms; (3) speak a simple sentence.  Every minute counts!

Have you,  friends or family been impacted by stroke? How has it affected your own or their lives?