The Health and Life Mixing Bowl

Java Sugar Rush?

cup of coffee, originally uploaded by El Gregein.

I just read an article about java causing a significant increase in blood sugar if consumed before breakfast.   Apparently having a cup of joe in the morning can spike blood sugar levels if eaten before a low-sugar breakfast.  Who would have known? 

Supplements

Health supplements (weekly), originally uploaded by A. Belani.

Vitamin, mineral and herbal supplements play an important role in our health and well-being. However, because there is not FDA regulation for supplements, it is important that you take a couple things in to consideration when you’re buying them:

1. Does it give you what you need?
Find out what the recommended daily allowances are for different vitamins and minerals and make sure the supplements you are buying meet those. If your supplement requires that you take three or four just to get 100% of your daily requirements, you might be better off buying a more expensive vitamin that you only have to take once.

2. Is the brand reputable?
Read some product reviews and make sure there are not major complaints from other consumers. Look for brands that have been around for many years and are known for quality.

3. Has your supplement been tested?
The company that makes it should be testing it in a laboratory setting to make sure it is not only doing what it says, but also, so that it doesn’t cause damage. You can find out if your supplements are tested by joining ConsumerLab.com

Fresh Fruit: Just Eat It

fruit at the canberra show, originally uploaded by justinKnol.

In nature, fruit is like precious gems that are collected by man and beast--colorful spots of fragrant sweetness that bring both benefit and pleasure. Studies show, however, that Americans are eating less and less fresh fruit. People used to live by the motto, "An Apple a Day Keeps the Doctor Away." But in 2005, it was reported by the U.S. Center for Disease Control that only 32.6% of the U.S. adult population consumed fruit two or more times per day.

For years doctors have been telling us to add more fresh produce in our diets. Maybe we should start taking that advice. The antioxidants in fresh fruit are known cancer fighters. They provide us with fiber, energy, and essential vitamins.

They also provide us with a link to the natural world. In a daily grind full of plastic wrappers, paper cups and microwave meals, taking a few minutes to savor a fine piece of organic fresh fruit reminds us that there's a big beautiful world out there that we're naturally a part of. Drink in the scent of the fruit, enjoy the color, and savor the unique flavor. It is such a joy!

Try going to a local farmer's market and picking out some choice pieces for you to take to work throughout the week. Or visit an organic grocer and pick up some new variety of pear or berry that you can experience with your breakfast. Forget dessert! Buy a mango and take time after eating to carefully peel and cut it into thick slices that you can enjoy with your tea as much as any cake or cookie.

Smile!

smile!, originally uploaded by sean-b.

Smiling isn’t just an involuntary display of happiness. It is also a primal response to positive situations, and can have a profound affect on our health, our psychology, and our appearance.

When we smile, our bodies automatically release endorphins. This causes us to feel good, and relaxes our body acting as a stress reducer. Smiling also boosts your immune system, and lowers your blood pressure.

When you smile, the muscles in your face are built and you take on a naturally youthful expression. Smiling also communicates openness to others, giving you countless opportunities to receive positive energy from strangers, friends, and family alike.

Even when you don’t “feel” like smiling, by making yourself smile—even when you’re alone—you can improve your mood and overall outlook. Try giving yourself a big smile each morning before you head out of the bathroom. Regardless of what happens when you go out in to the world, you’ll have the foundation for a great day.

Not Just for Valentine's Day Anymore!

Fairtrade chocolate pieces, originally uploaded by net_efekt.

Just because something tastes good, doesn’t mean it has to be bad for you. Recent research in to the properties of chocolate show that it contains potassium, magnesium, vitamins B1, B2, D, E, and antioxidants.

Cocoa, the main ingredient of chocolate, contains phenols which are known antioxidants and which contribute to fighting free-radicals, heart disease, and boosting the immune system. Some ancient cultures used chocolate as a medicine and as a tranquilizer; it contains Trypophan and when eaten releases seratonin in the brain.

Like anything else, of course, over-indulgence can be bad for you. The sugar and cream used to make "milk chocolate" are not part of the health benefits; in fact, milk is thought to block the absorption of chocolate's antioxidants, so choose dark chocolate for the most benefit to your body.

Additional reading: http://scicom.ucsc.edu/scinotes/0001/chocolate.htm

Music--Not Just for Drive Time!

Everyone loves music. We all have our favorite bands or singers, sometimes even going as far as labeling ourselves "fans" and devoting a serious amount of time and money to following the careers of certain musicians.

But music can do more than just entertain.  It can move, inspire, uplift, and even heal our spirit.  Spirit Music is made for the specific purpose of nourishing our minds, bodies, and souls.  It can soothe us when we are anxious or frustrated; or energize us when we are in need of inspiration.

I encourage you to take the opportunity to try some new music this week.  Here are some of my suggestions for spirit music from various traditions.  If you have any recommendations for music that has made a difference in your life, leave a comment and share them with me and your fellow readers!

Innersong.com
http://www.innersong.com/

The Spirituals Project
http://www.spiritualsproject.org/

Oliver Rajamani - Forty Days and Forty Nights
http://www.oliverrajamani.com/

Nusrat Fateh Ali Khan - Night Song
http://www.amazon.com/Night-Song-Nusrat-Fateh-Khan/dp/B000000HPH/ref=m_art_li_3

Native American Winds
http://www.nativeamericanwinds.com/index.html

Deflating Your Excuses Not to Exercise

Have you ever wondered why the moon looks bigger on the horizon than it does overhead?  It's actually an optical illusion called the Ponzo illusion.  The Ponzo illusion suggests that our minds judge the size of objects based on it's background.  In our minds, we see the sky as a flattened dome so objects over our heads appear farther than near the horizon.  This image is reinforced by objects such as clouds, birds and airplanes which move across the sky at a uniform height and are indeed closer when they are over our heads and farther away when at the horizon.  All of this means that when we see the moon near the horizon, we will think it closer thus, it appears to be bigger.

When it comes to exercising regularly, it is easy to give in to one of these favorite excuses: 

I am too busy at work. 

I do not have enough time. 

I am too tired.

It is too cold. 

I do not have the right clothes. 

I am too old. 

I am too fat. 

I hate going to the gym. 

I don't like exercising. 

I am too busy with the kids. 

The list goes on and on.  But how many of our excuses not to exercise are inflated by the Ponzo illusion?  Just as the moon appears to look bigger on the horizon, our excuses might seem to hold more truth by the angle from which we perceive them.   

Take, for example, the most famous excuse not to exercise, "I don't have enough time." What if you were to separate this statement from your perception of "enough time" and your belief about how long you need to workout.  Now reexamine this excuse.  How much truth does this excuse hold now? 

Many times, our perception gives power to excuses that maintain the status quo.  It's a brilliant strategy! 

By the way, to see that the moon is not actually any larger at the horizon than overhead, look at the moon through an empty paper towel roll when it is near the horizon.  Without the dome-like space to refer to, it will appear smaller as it does overhead.

Thoughtful reflection:  How does your perception about age, weight or physical ability influence your excuses not to exercise?

Can An Attitude of Gratitude Keep You Healthy?

Ever heard of the Research Project on Gratitude and Thanksgiving?  Conducted by Dr. Michael McCollough, of Southern Methodist University in Dallas, Texas, and Dr. Robert Emmons, of the University of California at Davis, this study showed that gratitude plays a significant role in a person's sense of well-being.  The study revealed that people who express gratefulness on a regular basis benefit from the following: 

• Higher levels of alertness, enthusiasm, determination
• More optimism and energy
• Less depression and stress
• More likely to help others
• More motivated to exercise regularly
• Made more progress toward personal goals
• More likely to feel loved

The study also showed that gratefulness begets gratefulness encouraging a positive cycle of reciprocal kindness. 

Here are a few quick tips for developing an attitude of gratitude:

• Make a note of three things that go well everyday and why.  This exercise was devised by Martin Seligman, the guru of the positive psychology movement.
• Identify your strengths and use them in new and creative ways.  Studies show that the average person uses their strengths 37 percent of the time.  Try going to strengthfinders to find yours.
• Show gratitude in unexpected ways.  Write someone a thank you letter.  Show kindness toward a stranger.  Send someone flowers.
• Commit to small acts of kindness.  Put the toilet seat down instead of complaining about it. Do the dishes when it's not your turn.  Fill the gas tank up just because (speaking from personal experience here...it really works!)   
• Light a candle. Visit gratefulness.org and light a candle to express your gratefulness.  You can visit as much as you wish.  Look for my candle initialed "tlh".

Seeing the Doctor: Getting the Best out of Every Visit

Getting top-notch health care in an ever-changing economy requires becoming a savvy patient.  Visit The Washington Post  for a great article on savvy healthcare consumerism and then hop over to the Johns Hopkins Health Alert site for more tips and tools.  Be sure to share this information with a friend or loved one!

We're Hosting the 16th Health and Fit Family Carnival!

The Health and Life Mixing Bowl will proudly be hosting the next Healthy and Fit Family Blog Carnival to be posted on October 2nd.  You can submit your posts here.  Hope to have you join us!