Stress: How it effects us and what we can do about it

Stress: How it affects the body physically

Good Afternoon GlobalMusic4 Life Fans! It is beautiful and crisp outside. I know, it will soon go from crisp to crunchy (aka snow) but take the sunny day for what it’s worth. I like it when it is around 50 ish outside. Good for the joggers and runners and us walkers. I have taken to power walking so now I get stares. Oddly enough though, I get a few “good for you” and “keep it up girl” from strangers. There were far more positive than negative comments so that is good. There is always some pepper in the pot as grandma used to say. I take negative energy and let it fuel me to do better if for no other reason but to “show them”.

Let’s talk about stress. Stress is known to affect us mentally. Schools the nation over have trembled because some stressed out kid has killed themselves or shot up the school. That could be stress, depression, and other mental illnesses in place. What I want to focus on briefly is every day stress.

Ok, everyday stress can be a horror for some people so let me be even more specific. I am speaking on regular stress that happens in a normal middle class existence. The kids being late for school, the spouse nagging, the boss complaining, traffic, and of course finances. There is also peer pressure, grades, stress from parents expecting too much, stress from feeling unpopular, stress from just general low self-esteem : All of these can manifest in physical symptoms.

It is a lot to think about. We cannot get rid of the stress. The more money you make the more you feel you need. The prettiest girl in class feels pressure to be wafer thin. The office worker feels pressure not to take his vacation in an effort to impress his superiors at work. What to do? What happens if it gets too intense?

Three major problems:

Heart problems: Stress messes with the heart. Yes this has been proven in study after study. The fight or flight reaction, the anxiety reaction, they all affect the heart.  It increases blood pressure, and the release of chemicals that may lead to higher cholesterol.

Obesity: Ok wait; I am an expert on this. How many of us eat our feelings down? Even my skinny girlfriends grab a pint of triple fudge ice cream after a break up. Stress makes us overeat as a quick pick me up. And of course when I am stressed I do not want carrot sticks I want hot fries, with cheese.  The food releases chemicals in your brain that make you feel good. Then you feel like crap for over indulging and stress out and go back to the hair of the dog that bit you. That is more food. Then there are folks who starve themselves when they are stressed or binge and purge. Stress can lead to us messing up our bodies in a very visual and ultimately traumatic way.

Diabetes: Well for type II diabetes, the over indulging in bad food can lead to diabetes. Too much sugar, cholesterol,  etc. etc. It has even been shown in studies that stress raises the glucose levels in the body as if it knows that you need more energy to deal with whatever you are going through. You add that to the intake of simple carbohydrates like bread and white sugar and you have a recipe for disaster.

Ok so we know it affects us. We are not stupid! Of course you aren’t – that’s why I like you! There are some ways to reduce stress even when you have let it affect you for a long time. Yes here goes my list; you know I love them so:

  1. Go get some sleep. Make it happen. New mom? Learn to love the in laws and invite them over, one at a time, to help with the baby. It is ok to sleep in the daytime while grandma is there. You deserve it! Long hours at work? Take a 30 minute catnap and let your body know! Tell him or her you will skip your 60 minute unpaid break for a 30 minute nap, a ten minute lunch (soup on one minute hot but drinkable) and review what needs to be done for the rest of the day in your last 20 minutes (aka nibble on a half a sandwich while looking over outlook) That way you will look dedicated, they know you are napping on YOUR time not theirs, and you will feel and function better for the afternoon work.
  2. Meditate. Yes that again. I promise if you take it seriously and practice it will help you tremendously. Namaste!
  3. Visualize. Create a vision board. Yes it is dorky. I have two. One for health and one for financial growth. Concentrate and visualize what you need to make you happy. Ok maybe Mads is married and in a foreign country but I can focus on finding a great person for me, get healthier for me, being more spiritual for me, and making more money – yeppers, for me! You have to put yourself first for a little bit each day. You can do visualization while brushing your teeth. Making the bed, watching a chic flick, waiting for the clothes to dry, – ummm not while driving. Pay attention to the road people.
  4. Exercise. Enjoy it. Find something you like. Tennis, swimming, walking through a pretty neighborhood, working out at the gym. Cardio helps the heart, the muscles, blood flow, and it helps clear your head. Even some low key yoga may help you meditate, relax, visualize, and reduce stress.
  5. Talk to someone. I like therapists because they are sworn to secrecy. However, talk over your issues with a close friend, a nice teacher or counselor, a religious leader that you feel will not be judgmental, – someone you trust. The point is to have a sounding board and get what is stressing you out – off your chess. If you have severe stress therapy is often covered by insurance and that may be a good route. There are also places in urban areas where you can get therapy for free or at least help for select stressors (like a homeless shelter, a women’s crisis center, a men’s advocacy group, etc.)
  6. Try to, with a little finesse and good will, get rid of the stressors. No you can put the crying baby back. However you cannot associate with negative people sometimes. At work do your job but don’t hang out with folks who get on your nerves. At school, if your best friend likes to humiliate you in front of others in order to get a laugh, she is not your friend, leave her or him alone. If they ask why feel free to tell them – or not. Call the bill collectors! If you are working, play let’s make a deal, get some credit counseling, take charge and make things work out for what is best for you.
  7. This is the hardest one…..   Change your attitude

What? You may ask, is wrong with my attitude? Well, it may be making you ill. Sometimes we chose to stress out over events. “It’s not what happens but your reaction to what happens that counts” The baby is a baby, it is going to cry. If you freak out every time you are hurting yourself and probably stressing out the kid. A nice calm parent cooing it to sleep is much more soothing and effective than an angry stressed out mom snatching it up and nervously jiggling it. Children know when parents are unhappy and it makes them unhappy. That is just negative energy feeding off of itself. If your boss is a SOB and you cannot quit or move departments. Make an appointment and meet with them. Try to work any issues out in a calm and professional demeanor. If that does not work, look for a new gig. Life is too short to be miserable. Be discreet and honorable but put yourself first. Sometimes people have a high strung personality and are easily upset, easily angered, easily hurt, and easily embarrassed. You have to think about it. Those are your choices. Choose differently and choose wisely.  You can rage against traffic and that silly *&^% who cut you off or you can be grateful you are ok, and listen to some calming music or heck your favorite rock music and just relax in the traffic. I love audiobooks. Heavy traffic isn’t so bad when you are occupied but can still pay attention to the road.

Meditation, breathing exercises, visualization, cardio, and yoga: all help you reduce your stress. Changing your attitude – yes YOUR attitude, is the first step. Figure out positive things that make you happy and do them. Then figure out negative stuff… and do less of it. Ultimately your life and your health can be improved by only you.

How do you deal with stress? Let me know! I am at MsMelissa@melissaweblog.com

 

A great start to learning more about your body is Dr. Kiki Hurt’s new book “save Your Own Life: Mini Medical School II. It has a lot of useful information and the tables in the back give you somewhere handy to put all of your important medical information.

Buy it from the website as a pdf or from itunes as an iBook. We will have it as a paperback before Christmas!

 

http://globalmusic4life.com/store/product/saveyourownlife/

https://www.youtube.com/watch?v=B3laDZOxlqM

 

Love and light,

Melissa

For more information on GlobalMusic4 Life and what this not for profit is working on, please visit us at

www.globalmusic4life.com  or email me at Melissamitchell@globalmusic4life.com

 

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Let’s do brunch!!!!

It’s Sunday!  Let’s do Brunch

Oh but I can’t eat eggs, or bacon, or cheese, or ohhh lets just meet for coffee!

Good Morning GlobalMusic4 Life fans! It is early, super early on a brisk November Sunday. How are you?

I just got my cholesterol test score back and I am down. I am officially high normal range. Yippee! So if I can go down a bit more, no more cholesterol meds (Super Yippee kai ya)

What is your cholesterol level? Heck do you know what cholesterol is. No it isn’t the stuff that moisturizes your hair. Ok it is that too but in this sense it is a waxy sticky substance found in the blood. It travels via small fat cells. High density lipid cells take cholesterol to the liver and helps the body gets rid of it. Low density lipid cells take it all over the body and it can become plaque and harden in the arteries. This leads to the heart working harder to fill smaller tubes – the arteries and less blood and oxygen getting to where it needs to go. We all know heart disease is no laughing matter, so what to do?

Uggh my doctor told me what to do.

Lower the cholesterol in your diet. Eat egg white omelets instead of regular. Smaller portions of shell fish, butter, and fatty meats… eat lean and low cholesterol low fat. Bacon – just say no. If you must say yes, one or two crisp and drained on a towel. ..

High cholesterol runs in families, in the African American community (I blame the traditional southern diet that we carry with us, it is not as prevalent in Africa so there…) It goes up with high cholesterol and fatty foods and lack of exercise to push that blood around (cardio!!!)

So no smoking, cigarettes are very naughty for everything. They have no redeeming value. Lose weight if you need to like I am. J Just live in moderation and try to be healthier. It takes an effort and some thought but it is not rocket science. It is the same tune I have been singing for a while. A healthier lifestyle makes everything better.

So what’s on the menu for today’s brunch? Egg white omelets with a little feta and low fat cheese, spinach and mushrooms are the main feature. Chicken breakfast sausage is very tasty. Sugar free Kool aid with a splash of orange juice and a few orange slices is tasty.  An apple for crunch and fiber is a good thing. Whole wheat toast with lavender honey is my splurge along with some very delicious vanilla and Irish cream coffee with stevia and almond milk infused with vanilla. Good stuff, reasonable calories and then a brisk walk to the YMCA and a little swim and trip on the stationary bike.

That’s not so bad… who’s with me?

What is your cholesterol level? Let me know! MsMelissa@melissaweblog.com

 

 

Get our new book by authors Dr. Kiki Hurt M.D and Dawn M. Joseph. It available as an iBook on itunes, featuring important information about the body, when to see a doctor and tables to write in all of the important information you need every time you visit a health care professional!

https://itunes.apple.com/us/book/save-your-own-life/id914307539?mt=11

 

And on our website! http://globalmusic4life.com/store/product/saveyourownlife/

Looking for Corporate Sponsors!!!

GlobalMusic4 Life Inc. is an official not for profit organization dedicated to promoting good health via media

For Christmas we would like to give 100k away and we need sponsors! If you would like to sponsor us or give the books to your employees for a Christmas gift:  please contact me at MelissaMitchell@globalmusic4life.com

My cute little video – its raw, we work on tight budgets in the nonprofit world!

https://www.youtube.com/watch?v=B3laDZOxlqM

 

 

 

 

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Happy Halloweeny….

 

http://globalmusic4life.com/store/product/saveyourownlife/

 

Happy Halloweeny

Happy Friday and Happy Halloween fellow GlobalMusic4 Life fans!

As we don our silly and sexy costumes, eat candy until our stomachs burst (not me mind you, I have a declared it a carb free weekend!)  It is my duty to remind you that it is cold and flu season here in Chicago and most places in America.

While everyone is shaking in their boots about Ebola, the real threat is right under our noses. Common illnesses like the cold, the flu (yes two different things) and pneumonia are in fashion, highly contagious and can do everything from ruin your weekend to have you hospitalized.

Should you worry about Ebola?

No, not unless you have been to western Africa or have been in contact with someone ill with it. God bless the nurses and doctors who got ill caring for others. It’s online with SARS, the bird flu and every other dooms day disease we hear about. Yes it can kill you; however your chances are far better dying from a drunk driver on the expressway. Yeah, sorry I know that doesn’t make you feel better before the morning commute. It is just that some diseases get a lot of press and scare people or make folks money while scaring people and I personally feel it is unnecessary. Keep your hands and face clean, try not to touch your face and mouth out in public, and seek medical attention if you feel bad or find that you have been exposed. I read that some nurse said she refused to be quarantined and that she felt fine. Well if she has been exposed to a deadly disease, she should take the break, get some books, and chill for a bit. I certainly do not want a nurse treating me who is supposed to be in quarantine.

Should you get the flu shot?

My doctor says yes. If you have a medical condition, are very young or very old, a weak immune system, or you are prone to catching the flu. It is not a magic bullet. Like the cold, the flu has many variants and the shot fights the most popular ones. Which ones you ask? I do not know! However, I have a tendency to get the flue 1 or two times a year when the seasons change and it has knocked me out for up to two weeks. Last year it was 2-3 days of watching tv and eating chicken broth. So ergo and therefore, yours truly has had one.

Should you cover your cough with your hands?

Silly question huh? Yes and no is my answer. If you are contagious coughing into the bend of your arm is best. If you use your hands you go around touching stuff that other folks touch and just spreading your dang cooties. Try to keep your hands off your face out in public period. On the bus and then rub your eyes, nose, dig out breakfast from the back tooth? Ewww, I can literally draw pictures of some of the germs you just exposed yourself to. Keep some clean tissues or a clean handkerchief. When you get home toss one and bleach the other.

Feed a cold vs starve a fever…

If you are hungry and ill, eat something light. No one wants to barf up mom’s meatloaf and potato surprise. Chicken soup is always a winner, saltines and mild temperature ginger ale if your throat is ok. Your body needs some form of energy to help heal itself. However, on the flip side, you don’t want all of the bodies resources going to the digestive system to break down the deluxe super nacho supremo. A light meal and plenty of cool.. not cold… water is on the menu.

I am busy working on a crowdfunding idea for GlobalMusic4 Life and trying to find sponsors so we can give away our book; Save Your Own Life Mini Medical School Mini Book II. If you would like to buy one, please visit the apple itunes store or hey eliminate the middle man and visit us directly. We are at www.globalmusic4life.com   http://globalmusic4life.com/store/product/saveyourownlife/

 

I am jamming to our tunes as well, what else is new? https://itunes.apple.com/us/album/in-god-we-trust/id767428582

In God we trust… Hmmpft! Enough said !

Love and Light!

Melissa

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The New Book Is here!!!!! Save Your Own Life: Mini Medical School Mini Book II

 

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Cardio work out tips from a big girl…

I love aerobic exercise!!!!! 

I love aerobic exercise! Uh, ok I’m lying. That stuff kind of sucks for us big girls. However, I do love my old pants sagging on me, the hoorahs from my friends on the same healthy lifestyle path, and the feeling of accomplishment I get when I finish a class or a good set in the gym without passing out or calling my teacher out of her name. ( I often refer to her as Mistress Vickie, the aerobic …. Well let’s keep this g rated)

Starting off was tough for me. It is for most people. In my fevered state off mind I often laugh at women who look fit but who can’t keep up with “me”. “Way to go skinny let’s see some sweat!” All jokes aside, we all try to support each other and that’s a good thing. Nothing has helped me more than the great support I get from others, often complete strangers, who cheer me on when they see I am trying.

Why cardio exercise?

Well that is a great question. Most folks know it is good for you but let me be more specific.

  1. Because I said so! I do research on this stuff, I would not lead you astray
  2. It gets the heart rate up, exercising one of the top muscles in your body, the HEART
  3. Helps reduce joint pain
  4. Helps fight heart disease
  5. Helps fight diabetes…. Burns off that extra sugar and kills off some of those carbs then it gets to the extra adipose tissue ( that’s fancy talk for fat)
  6. Helps manage high blood pressure
  7. Helps you sleep better at night
  8. Helps strengthen muscles
  9. Helps to reduce weight – a lot!
  10. Fights off depression with endorphins… “natures little happy pill”

How much is recommended?

Ok ask your doctor because each person is different but in general try to get in:

  1. A warm up of ten to fifteen minutes, start off slow, give the muscles time to warm up
  2. Conditioning phase: Burn baby burn, this is where you go for a good thirty minutes of churn and burn, whatever exercise you are doing
  3. Cool the muscles down for 10 to 15 minutes, give them time to relax… um sometimes I am in a rush and skip this step, hmmm my body reminds me with cramps the next day, please try to do at least 10 minutes cooling down, stretching the arms, back, legs, even the chest just a few minutes each, cramps in your arms after a work out are not cute, and cramps in your legs are horrible.

That is what an hour a day? What you are special and important and don’t have the time? Yes you do. Stop that crazy talk. Exercise while watching Scandal, or your favorite tv show. Exercise on the way home from work and then cool down and hit the showers. Get in a little quickie at lunch, 5 minute warm up by walking 20 minutes power walking, 5 minute cool down or just walk around the office a bit. Take the stairs and stretch the legs a bit for a cool down. ( You warmed up walking to the stairs!)

I love to work out to my favorite GlobalMusic4 Life song “Heart Attack” It is kind of crazy because that is what my mom passed away from, that and a stroke, and she wasn’t much older than I am now. Hmmm maybe that and “I can’t go out like that”

Here are the links so you can download them to you mp3 player.

https://itunes.apple.com/us/album/heart-attack/id457041618?i=457041628

https://itunes.apple.com/us/album/cant-go-out-like-that/id461776182?i=461776195

 

And here are some Youtube videos of nice workouts…

http://www.youtube.com/watch?v=fcN37TxBE_s

http://www.youtube.com/watch?v=A4y4FDoUz70

 

How do you get your sweat on? Let me know! I am at MsMelissa@melissaweblog.com

Love and light,

Melissa Mitchell

http://globalmusic4life.com/store/product/saveyourownlife/  Our new book!!!! 

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It’s so hot….

It’s so hot… I am burning up!

While I take a break from doing research on printing and crowdfunding and networking, I would like to tap on a subject that was once near and dear to my heart. Good Morning GlobalMusic4 Life fans. Happy Friday! Woohooo!!!! I was just thinking about some of the odd stuff that I have always looked forward to. You know; like the day my credit score hits 800, the day my waistline is actually hourglass shaped ( as opposed to beer glass) and the day cubs win the world series.  Yes I am full of happy thoughts! Well I had to leave one old happy thought behind. As a girl, I dreamed of becoming a woman. Growing up and meeting Mr. Right, having a house full of kids, and living like the folks on the Cosby show. Well after being a grown up for a while and no kiddies or Mr. Right anymore, I dreamed of the day Aunt Flow stopped visiting. No more menses. Hooray! I thought. No more one week waiting for it, one week suffering through it, and one week starving trying to get rid of the water weight and excess fat from cravings. The female reproductive system is a beautiful thing. But I am ok with just looking at the pictures. I was waiting for my period to go away. The freedom was tangible. There would be no more feminine products, cramps, bloating, and well shhh don’t tell my future husband but – funky moods. I did not know if it was hormones, lady estrogen having her way with my head or just the fact that I had to deal with the PMS symptoms, but for about 3 days a month, I need to go somewhere and have a seat. Or as Tamar Braxton would say “have several seats”. Midol, aspirin, and patches for my back were bought at Sam’s club. No point in buying a little tiny bottle, I knew I needed my fix for years to come. Menopause seemed like a beautiful end to a horrible dream. I am very peeved to find that it is not. In my family, night sweats are the norm. My cousin is about 6 years older than me and she gets hot, then cold, then irritable. It is worse than being on the period, almost. I have seen her sweating like she ran a mile in 90 degree heat and it is snowing outside. What the what? That’s not fair! I am still whining about the whole thing. I was think 25% more sex, no mood swings, or cramps and no more pills shots and etc.  (Men have it so easy, don’t you just want to kick them? Don’t do it, that would be mean. I am just saying, while apologizing for the millionth time about a pin prick size of blood on whatever, I just sometimes want to kick… oh well I digress….) So of course I am doing my homework. I want to know what to do and what happens, and what is avoidable or treatable. My cousin takes black cohosh and that helps a bit. But her husband is still expecting to freeze this winter, or worse burn up. Menopause does not seem to have a middle ground. So we all want something natural. So here are some ideas of how to deal with it. I will never miss having a period, but I do not envy the ladies suffering from menopause. To be a woman means suffering but there are ways to ease the burden.

  1. See a naturopath and nutritionist… what you put in your body is so important, find herbs and natural help before running and getting hormone therapy. Menopause is not horrible for every woman and some barely notice it.
  2. Acupuncture has been shown to offer temporary relief. Acupressure as well.
  3. Dress in thin layers so you can peel those babies off in a pinch. No teacher do not strip down in class ! Thin layers of cotton and natural materials help. If the hot flash turns to a cold one, you layer up!
  4. Notice what leads to them. Spicy food, caffeine, and stress can all lead to hot flashes. No more mountain dew or coffees until you see if that was the problem. We are not kids studying in the dorms all night anymore.
  5. Exercise 30 minutes cardio 3 times a week and weights 2 times a week. The exercise releases happy chemicals in your brain and a good weight helps a lot.
  6. Meditate; stress leads to a lot of menopausal symptoms like hot flashes.
  7. Keep the area cool. If you have a hot flash you can disrobe a few layers if you get a cold flash, its easier to warm up than cool off.

Don’t stress out about it. It is normal, well kinda sorta. And if you pay attention and take good care off yourself, you may be able to avoid complications all together. I am jamming to GlobalMusic4 Life: I want out! https://itunes.apple.com/us/album/i-want-out-instrumental/id767428582?i=767428623 Have you hit menopause? Tell me about it! I am at MsMelissa@melissaweblog.com I would love to have ideas to feeling great throughout the 50’s and 60’s without suffering too much.

Love and Light,

Melissa

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Touch your boobies!!!!

 

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http://www.today.com/health/joan-lunden-10-things-i-wish-i-knew-i-was-2D80183718?utm_source=zergnet.com&utm_medium=referral&utm_campaign=zergnet_279820

Good Morning GlobalMusic4 Life fans! If you voted for us in the Chase Bank Mission Mainstreet small business grant competition thank you! If you did not please click here  https://www.missionmainstreetgrants.com/business/detail/60781

Anyhoo! This month is breast cancer awareness month and there is so much to cover, I honestly do not know where to start. Television personality and journalist – Joan Lunden is dealing with it and I put the link to the article above. I am usually stingy with sharing you with others but this is important and so is what she said.

Well in keeping of my tradition of a silly opener, here we go:

Touch your boobies!

It’s ok, it really is. It is not only ok, it is important. Guys, sorry but this is for you too. Breast cancer is a killer, period – but there is a lot of hope. Due to the advancements in medicine and treatment and and early detection, survival is up significantly. It used to be when one of my friends moms or aunts got it, it was a waiting game to her wasting away and dying. Too many women had a terrible go of it. I pray for them. Thanks to their bravery, generous donations and volunteerism, and some very hard working medical researchers – breast cancer does not equal death. Yes it will be a long road ahead and each case is different but like Mrs. Lunden said, there is hope.

Breast Cancer Prevention: My personal opinion is that you cannot run from the big C. However, with a healthy life style and some information, you can lower your odds. In a quick 5 person survey, I randomly called 5 oncologists; there is no prevention for breast cancer. However there are some things you can do to lower your risks.

  1. Stay within a healthy weight and eat healthy, exercise daily, keep hydrated
  2. Get tested for the BRCA gene, it is better to know you have a genetic proclivity for breast cancer. If your mom and grandma or Aunt had breast cancer, you have probably figured this out but if you have a family history, or had issues with biopsies in the past; get tested to make sure. The test is expensive so ask a doctor what is best for individual case.

Yes, I know about Angelina Jolie Pitt getting a double mastectomy as a preventive measure. Well that is radical to me and most doctors. However, she has the gene, her mom died a sad and painful death from breast cancer, and she wanted to do everything to lower her risks. She has a bunch of kids that she did not want to leave mother less so I understand. Plus she is a multimillionaire who did it privately and discretely and probably has artificial boobs that rival most real ones. That is extreme but she is not the only woman to take that step. I think it was a brave thing to do. I am not sure I would have the stones for that. A positive for the gene mutation BRCA is also a predictor for a higher chance to develop ovarian cancer

3.Breast cancer Chemo- prevention

This is more radical than breast removal surgery in some instances. For women in high risk it is preventative chemotherapy. There are several that allegedly help reduce risk in women with BRCA 1 vs BRCA2 gene mutations. Hmm, my five random oncologist only prescribe this when there is a high chance of developing breast cancer, and really good health insurance. Sorry but more money gives you more health care options. That is why we at GlobalMusic4 Life preach healthy lifestyle choices for disease prevention. It is natural and cheap.

 

Breast cancer early detection:

This is the most important thing in my opinion. No, I am not a doctor, my regular readers know that. However, your chances of survival are extremely higher with early detection. This includes a weekly thorough breast self-exam. Look it up on YouTube, I am sure there is a video somewhere. Have your special someone do it. It is so important. Mammograms do not catch everything and they are annual. Cancer can do a lot of damage in a year if it malignant. Just soap up the area between the collar bone and middle area just under the breast including the arm pits!!!! And slowly feel for lumps. Pay attention, don’t freak out. Usually it’s just a bump and no big deal. I had a huge lump and it ended up being a cyst. It was a freaking huge one. However the little scar reminds me to check often. Check the boobies (and pits! ) folks, it’s something very simple and important.

Breast cancer treatment:

There a lot of treatment options out there and your medical team can work with you to find the best one. I will use this space to tell you to read Joan’s link above and become empowered! Do your research. Check your attitude. Positive mental imaging and outlook is a key component in becoming healthy again. Visit the local library. Visit the Susan G Komen and American Cancer Society websites. Learn about what your exercise and nutritional needs are during treatment. Learn to meditate so you are not fixating all day every day on your hopefully temporary ailment. Talk to other survivors. Maybe even look into alternative medicine so as to leave absolutely no stone unturned. ( always check with your doc when taking fun new herbs some can clash badly with your medicine)

 

When is the last time your checked your breast? Go do it now if you can before you forget.

 

Good links:

http://www.cancer.org/

http://bcacampaign.com/

http://ww5.komen.org/   ß yes the 5 is on purpose

I am listening to “Can’t go out like that” by GlobalMusic4 Life

https://itunes.apple.com/us/album/cant-go-out-like-that/id461776182?i=461776195

Take care of yourselves  friends,

Love and Light

Melissa

I am at MsMelissa@melissaweblog.com

 

 

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I love your smile!

I love your smile and you should too!

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It is like getting a naughty baby to eat. Getting folks to the dentist just for a cleaning is an exercise in frustration. And when they have tooth pain, whoa, it is even worse.

Going to the dentist should be a ritual. It should happen two times a year no matter what. No I do not work for the dentist mafia, but that being said it is very important. Of course it is even more important if there is pain going on or a tooth being naughty and growing the wrong way.

Seven reasons that you should go to the dentist- that have great importance

  1. Because I said so! Ok just joking, but it is highly recommended that you go to check your teeth and gums and get those chompers cleaned professionally. Whoever kisses you will appreciate it.
  2. Dentists are your friend and a partner in your overall good health. I will be more specific. A trip to the dentist office often gives us clues into things going on with our health elsewhere on our body.
  3. Heart disease: What? You ask. Yes inflamed gums and loose teeth can lead to bacteria that wreak havoc. They can help form blood clots and plaque in the arteries that can cause problems in the heart.
  4. Diabetes: Yep, many folks who did not know they had the big D found out from their dentist. Or rather they were told to go get checked by their dentist. Gum disease, bleeding gums, loose teeth can be a sign of diabetes. Diabetes can make dental health worse. Infections at gum line can worsen diabetic symptoms and is thought to lead to heart disease and stroke.
  5. Osteoporosis: Problems in the bones can lead to receding gums and loose teeth.
  6. GERD or gastro esophageal reflux disease ; especially the night time one… where you are burping up stomach acid in your sleep and it tears up your throat. Guess who looks all up in that throat? Yes, Dr. Dentist. They can see the erosion of the esophagus, the tale tell signs of certain throat cancers (and mouth cancer too) and get you to a specialist.
  7. Dry mouth disease or condition: Ok you say if I have dry mouth big whoop. Actually it is a big deal. Dry mouth can point to several problems including diabetes and Parkinson’s. Saliva is our friend. (We have a lot of friends don’t we?) It cleans the mouth and helps to wash away excess bacteria that cause cavities. It is also the first step in digesting our food properly.

So there, those are good reasons to go even if you do not feel like it are they not? I hope so.

How often do you go to the dentist? Let me know! I am at MsMelissa@melissaweblog.com

 

I am listening to GlobalMusic4 Life :  One life

https://itunes.apple.com/us/album/onelife/id457041618?i=457041625

Don’t forget to vote for GM4L for the Chase Mission Mainstreet Contest we need 156 more votes within the next day!

https://www.missionmainstreetgrants.com/business/detail/60781

Thanks!

Love and Light,

Melissa

 

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I love energy bars!!!

I love energy bars! 

 

You too? I love energy bars. Love them to pieces!

Good afternoon fellow GlobalMusic4 Life fans. I just came out of the kitchen and wanted to share something with you. As most folks who know me know, I am trying to lose weight. So far I have lost 90lbs, slowly over a 15 month period, and I need to lose #@! more. That is cool, I can be patient. I am trying to avoid having to spend my life savings on post weight loss surgery. ( But if I get down to a size 10, its over, mommy makeover- here I come. Yes I know I am not a mommy! But hey I had foster kids and stretch marks so it should count – right?)

Anyway, back to the energy bars. I love them because in the morning I am rushing and stressing and need something quick to eat. So I grab an energy bar, protein bar, granola bar, what ever, and a banana and rush out the door. I am rushing to aerobics or swim class or a client meeting. In any case I am so busy that standing still for a bowl of healthy cereal in almond milk just will not do. So off I go, driving and eating my lovely and tasty bar, a bottle of water, and a piece of fruit. My go to fruits are bananas and apples. I keep them stocked up. The brown bananas become smoothies or frozen ice cream substitutes ( frozen bananas in blender, maybe a little stevia and almond milk, delish!) The apples go to the juicer if they get soft or they get chopped up and baked with the chicken, turkey , or fish of the day. Plus they are good in funky little mixed fruit slushies as well.

However, my true love is Mr. Energy bar with protein! Oh Mr. Energy bar you are so sweet and savory and delish! Marry me! Ok, I am being silly, but yes they are pretty good. I will not give names but you know who they are.

Here’s the rub. Energy bars are not good for you. Not all of them. There are some better alternatives.

I have a collection of energy bars and the calories go from 120 for a tiny one ( ummm I usually eat two at a pop) to a granola and protein bar with 260 calories. I only eat one of those, it is clearly a breakfast substitute. However, after hanging out with the folks at GM4L and other health oriented businesses and enthusiasts; I have gotten into a naughty little habit.

I read the nutrition labels on everything. Yes everything. No exception to the rule is allowed. If I can not find it I either do not buy it or I ask. This is because I do the weight watchers tracking thingy where I account for carbs and protein and fat. It is also because I need to push up my weight loss. Look at the labels people.

I was not amused. Some of my energy bars are nothing but glorified candy bars. At 260 calories I can eat a snickers bar, if the truth is told. I am looking at one that is allegedly healthy and organic. ( marketing buzz word, unless you grew it in your backyard or got it from the farmers market from an all organic farm, take that with a big grain of kosher salt)

This bar has 230 calories. It contains 10g of protein, 2g of fiber, and 23g of fat ( oh oh) and 32 carbs. No, it will go in a goody bag for my skinny nephews. I can no longer eat this. Some are cute, but less calories usually equal less protein and fiber and sugar. It also means they are less filling and tasty. There is always a catch.

As a snack, a 125 calorie bar and a small apple and a glass of water will tide you over until dinner. I do not feel it makes for a good meal. ( disclaimer#6 million I am not a nutritionist or doctor) So what is a hungry health conscious person to do? You have to eat. Fruit is lovely but you actually need a little fat and plenty pf protein.

The solution is, well you are not going to like this, stop being lazy. Wait! Let me finish! I have discovered that if I go to whole paycheck stores, uh you know who I mean, and gets some Irish steel cut oats, organic honey, unsalted peanuts ( salt is the enemy), and a few other dried fruit goodies, I can make my own energy bars. Whoa! Yes make them yourself. Yes it takes effort. Sorry about that. However, MY energy bars are packed with protein ( nuts and protein powder) fiber ( seeds, psyllium, etc), just the right amount of sweet ( a dash of honey or molasses and stevia sweetener) and are filling and healthy. Please note healthy does not equal low calorie. I ran my latest creation through the recipe builder on line and it comes out to 275 calories for a 1 ounce bar.

Yes, I see you. Stop rolling your eyes at me. I know that is a big calorie count. However, I eat these instead of breakfast, or if I am locked in my office writing or making sales calls, lunch. I drink a big bottle of water slowly, eat a medium apple, and have my bar. Slow is the word, give it time to soak up the water, talk to the brain’s satiation center, stretch the stomach a bit, and you are golden. It actually satisfies me. I will not crave sweets or salties for hours. My body has what she needs and she thanks me. Generally if you eat lunch at 11 or 12, by 3 pm you are look crazy at the goodies in the break room. I am no exception. However, this helps me, a lot. My point is to get the nutrition that I need with minimal calories. A diet microwave meal at 300 calories is usually loaded with salt and unidentifiable chemicals. I have even been warned off of microwave popcorn because of some weird chemical they put in to that!

So when you think of it, a leisure Sunday playing with the kiddies or watching the game while you make your own energy bars is not a bad thing. I make them a week in advance. I take them with me when I leave out so I can skip going to a café for lunch all together. Sometimes I take some kale chips or a small spinach salad with lemon juice and orange juice for dressing to get in some greens too.

I try to write about encouraging a healthy lifestyle. Yes I talk about exercise. Yes, I talk about all that other good stuff and about getting or maintaining health. I use the wisdom of others. However, from my experience, in my journey, I will say: you must prepare your own food. There is no getting around it. People cannot exercise for you and they cannot eat for you. You have the power to take you good health in your hands. No it is not easy nor is it cheap. Instead of the 20 bucks on cocktails this Friday, take it and make nice snack bars that will last a week. Your body will thank you for it.

What healthy snacks do you make for you and your family? Tell me about it and I will send you my favorite snack bar recipes! I am at MsMelissa@melissaweblog.com

I am listeing to GlobalMusic4 Life: Obesity -Take care of that!

https://itunes.apple.com/us/album/obesity-take-care-of-that/id457041618?i=457041697

Don’t forget to vote for GlobalMusic4 life in Chase Bank’s Mission Main Street Competition. We would appreciate your vote! We need 200 more votes in the next 3 days, by October 16th!! It’s quick and free just click here: https://www.missionmainstreetgrants.com/business/detail/60781

Thank you!

Love and light,

Melissa

 

 

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I got 99 problems, and here are 5 of them….

I got 99 problems and here are 5 of them

Good Morning  fellow GlobalMusic4 Life fans. Did you vote for us yet? If not please click here Click now! so we can continue to promote a healthy lifestyle via media. https://www.missionmainstreetgrants.com/business/detail/60781 (<<<< or copy and paste J )

Ok guys, the topic for today is Diabetes. Yes,again. Why you ask? It is because over 23 million folks in the US have this disease. It is not rare but it is treatable. About 20 % of the people who have diabetes do not know! And of the ones who do know do not always get the proper education on how to take care of themselves. Well, we try to help with that. For more information, you can visit the American Diabetes Association’s website as well.

The five major complications of diabetes:

No, not being able to gorge on cobbler and ice cream any more is not a complication. There are real and serious complications that come along with Diabetes. The good news is that they are not a foregone conclusion. You have to take good care of yourself from head to toe. Diabetes affects every organ in the body, so it is extremely important that you know this stuff. Sometimes why you should do something and what will happen if you do not do other things – puts a fire under you.

  1. Heart trouble: This is a what you need to know
    1. Diabetes affects cholesterol levels makes them go up
    2. Can lead to plaque in arteries, clogged up arteries slows oxygenated blood flow
    3. Diabetics are 2x more apt to have a heart attack
    4. 2 of 3 diabetics die from heart disease ( wow)

There is hope!

  1. Lower your cholesterol intake, less fatty foods and especially saturated fats
  2. Keep blood pressure under 130/80, if that means blood pressure medicine so be it!
  3. Take anti cholesterol medications if your doctor prescribes them.
  4. Get an annual “executive “ physical, including EKG, stress test, echocardiogram and blood work to test for A1c sugar levels, cholesterol levels
  5. Keep a healthy Body Mass index, diabetics are notorious for being over weight, but we should all look like Halle Berry ( she has type 2) Exercise and healthy eating, no smoking or illegal drugs, and a positive attitude will go a long way
  6. Neuropathy: Damaged nerves, peripheral neuropathy ( nerves outside the brain or spinal cord) are caused by excess blood glucose damaging nerve ending walls.
    1. Get tested and be careful to note any tingling or burning sensations, especially in your extremities
    2. Watch your blood sugar levels closely
    3. Keep a bi annual appointment with a podiatrist to check out your feet
    4. Tell your doctor if you have skin or balance issues
    5. Watch out for low blood pressure
    6. Tachycardia – heart beating too fast
    7. Nocturia – frequent night time urination

Let your physician know of any changes, the best treatment is prevention, you must be wary of your sugar levels and if you cannot control them via medicine and exercise , and diet, your doctor may have to look into some additional treatment options.

  1. Blindness: again sugar levels have to be kept in check
  2. Foot problems: Can be from neuropathy where any little cut can go unnoticed, ulcers, to something as serious as gangrene. When you get your nails cut have a podiatrist do it for ingrown nails, focus on just a light trim and shaping with a nail file. If you are going to get a manicure and pedicure, tell them that you have diabetes. They will KNOW to make sure the tools are sterile and not to cut anything! Dry skin, ulcers, plantar warts, etc can become issues as well. Check for toe nail fungus, athlete’s foot, and ingrown nails. Have a doctor check this out ( podiatrist) not the lady at the nail place.
  3. Kidney failure: While this takes a while to develop, we are stuck with the notion that millions of people with diabetes do not know it. There for it is possible to get ill and then find out the cause.
    1. High volumes of sugar cause the kidneys to filter too much of your blood at a time
    2. Protein may get in the kidneys and urine causing very serious, sometimes fatal results
    3. Blood sugar control and blood pressure control are key to keeping this under control
    4. When told to do so, sometimes the doctor prescribes medications, a low protein diet, and in end stage renal failure, dialysis.

 

Scary stuff yes? Well, yes and no. The takeaway message is creating a healthy lifestyle and sticking to it. It is very difficult to change bad habits- even if they are slowly killing us. Ask any smoker, they know it is bad for you. The key is to educate yourself and then act accordingly. Sugar control and blood pressure control, keeping fit and at a good weight, relieving stress, and a healthy diet followed by exercise will keep even a diabetic living until his or her 90’s.

Do you or a loved one have diabetes? Have you been tested? What do you do to keep yourself healthy?

Let me know! I am at MsMelissa@melissaweblog.com

I am grooving to GlobalMusic4 Life : “I want out”, it is an instrumental, https://itunes.apple.com/us/album/i-want-out-instrumental/id767428582?i=767428623

 

Love and Light,

Melissa

 


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