Goal Setting for Your Health and Life

An inspirational quote for you...

"Do not let what you cannot do, interfere with what you can do" ~ by John Wooden, basketball coach.

This quote is a helpful reminder for all of us about goal setting and following our dreams. Sometimes circumstances dictate we need to switch gears and revise our goals when things change. 

One example...perhaps you have a specific injury and can't engage in the same exercise or team sport you once did. However, there is a good chance you'll find an another exercise, sport or dance routine you CAN do.

If barriers arise that impede your ability for self-care or pursuing personal and/or professional goals, identify them and strategize to work around them. 

Reach out to others such as friends, family, health care or mental health professionals, if you're struggling and need assistance and support. 

Make Time for Your Health - Pay Yourself First

The COVID-19 pandemic has thrown many of us off our game. With gyms and dance studios closed, long lines at grocery stores and many other businesses either shuttered or their services altered, we've had to change our schedules, our lifestyles and our workout routines - and that's just for starters. 

Now the holidays are here. The holiday season is a busy time for all us. But don't let the pandemic or the holidays deprive you of your health and fitness.

Here are some tips to help you stay healthy:

• Make time to exercise each day. We know that daily exercise is good for the cardiovascular, respiratory and musculoskeletal systems. Exercise also helps to reduce insulin resistance (so it improves insulin sensitivity) which helps to control blood glucose levels. Exercise also helps to improve mood.

• Shop for healthy, whole foods (not processed) either in-person or by utilizing the many grocery shopping apps. Plan your meals and invest in a little extra time to cook nutritious meals.

• Stay away from foods with additives. Unhealthy foods that contain food additives such as artificial colors, flavors and preservatives are inflammatory. They are not good for our bodies and brains. 

• And don't forget your sleep. Health experts generally advise to get between 7 - 9 hours of sleep per night. This helps to strengthen our immune system, and reduce the stress hormone known as cortisol. Cortisol can wreak havoc on the body when levels are too high for too long.

Pay yourself first. Make time for daily exercise, healthy eating and ample sleep each night. Why? If you don't make time for your health today, there's a good chance you'll be forced to spend time with an illness (such as high blood pressure, type 2 diabetes or heart disease) tomorrow. 

November is Diabetes Awareness Month - do you have diabetes?

November is National Diabetes Awareness Month. As of the latest stats from 2015, the number of people living with diabetes in the U.S. was just over 30 million. Out of those, close to 29 million had type 2 diabetes.

These numbers are staggering. Another shocker? It was estimated that just over 80 million people in the U.S. had prediabetes (also as of 2015) and many of  them were unaware they had the condition.

If you want to increase your chances of enjoying improved health and a longer lifespan, and be there for yourself and your loved ones (to enjoy scenes like this one below) it's important to know if you have prediabetes or diabetes.

Why? So you can take the necessary steps under the guidance of your healthcare provider and diabetes educator, to better manage your condition so you blood sugar stays under control (in your target range). This is key to help reduce your risk of developing the complications that can come from diabetes due to out of control (high) blood glucose.

Photo by: Carole Jakucs, October, 2019. Image subject to copyright. 

If you're not sure if you've been tested for diabetes, ask your healthcare provider (MD, NP or PA) to check you for it. This typically involves testing your blood for a fasting blood sugar, and an A1C (hemoglobin A1C). Additional tests may be indicated depending on other medical conditions you have, any current signs or symptoms you may be experiencing, and your medical history.

If you don't know if you've been tested, take the first step and find out. Good luck and good health!

5 Tips to Help Prevent Constipation

Most people experience constipation at least once during their lifetime and many times more.  Though embarrassing for some folks to discuss; you can take a few steps using the following tips to help prevent it.

1. Eat whole grains each day such as barley (home-made barley soup is great), whole wheat breads and rolls (with whole wheat flour appearing first in the list of ingredients), whole wheat breakfast cereals such as wheat biscuits/shredded wheat each day for breakfast. Whole wheat pastas and brown rice work well for dinner, coupled with a lean protein and a vegetable.
2. Eat fresh vegetables every day such as broccoli (steamed or raw), baby or regular size carrot sticks (raw) and fresh romaine based salads with various raw veggies such as cucumbers and radishes.
3. Eat fresh fruits every day such as apples with the skin, pears, grapes, cherries, blueberries, peaches and nectarines (depending on the season).
4. Stay hydrated with plenty of water each day. Consider high water content fruits such as watermelon and other melons as part of your daily fruit intake (above). Fresh fruits and vegetables contain water; some have a higher content than others.
5. Stay active. Leading an active lifestyle can help prevent constipation by helping to keep the bowels moving.  A sedentary lifestyle can exacerbate constipation. Keep moving to allow your body to function at its optimum level.

Purchase organic produce whenever possible to reduce your exposure to pesticides. All produce must be washed well before consumption. Be creative and change it up; try a variety of whole wheat foods and fresh produce to make your diet interesting and tasty.

Cracking the Code on Colorectal Cancer

Are you at risk for Colorectal Cancer? Have you been screened for it? Do you know the symptoms? Are there things you can do to help lower your risk for developing it? Too many people delay getting screened for various reasons; experience symptoms that bring them to their doctors and are subsequently diagnosed with a late stage Colorectal Cancer that has metastasized (spread) to other parts of their body.  Once it has spread, it is more difficult to cure.

Colorectal Cancer is Cancer of the Colon (large intestine) and, or, Rectum (last/end portion of the colon). Getting “Routine Screening” (before any symptoms appear) as recommended by your doctor; increases your chances of early detection of this disease (if you have it) and increases your chances of survival by catching it early, before it has spread to other areas such as lymph nodes and organs.

Everyone is at risk for developing Colorectal Cancer; however, some people have a higher risk than others. Exercising and eating a healthy diet that is high in fiber and low in all of the following such as fat, red meat, processed meats and alcohol; along with not smoking may help to reduce your risk.

Take a few minutes to learn about the Symptoms and Risk Factors of Colorectal Cancer. See these links for more information:

http://www.cancer.gov/cancertopics/pdq/treatment/colon/Patient

http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001308/

http://www.cdc.gov/cancer/colorectal/basic_info/screening/

http://www.webmd.com/colorectal-cancer/default.htm

Dare to Dance - Follow Your Feet to Fitness

Whether you tango, tap, swing or salsa; dancing is great physical exercise and sharpens the mind due to learning new skills. I have studied various dance forms throughout my life and am always amazed at what a great work out dancing truly is.

• Dancing burns calories and blasts fat.
• Dancing works various muscle groups making them stronger.
• Dancing builds bone mass.
• Dancing improves heart and lung function.
• Dancing is fun!

Whether you’re male or female, young or old; if you are fighting boredom with your routine, take a dance class or two to spice up your life and challenge your body and mind. If you have any health concerns, consult with your doctor before beginning any new exercise program.

Take the Stairs for a Health and Fitness Boost

Whether you are on vacation, shopping at the mall or at work; start taking the stairs instead of the elevator whenever you can to improve your heart and lung function, burn calories and build bone mass. 

Stair climbing can help to improve your general cardiovascular fitness strengthening your heart and lung function.  

Burning extra calories: Depending on your current body weight, how many stairs you climb and for how long, you can burn as little as 20 calories to as much as 50 calories or more, by using the stairs. 

Another benefit from stair climbing is that is helps to build bone mass as it is a weight bearing exercise. Weight bearing exercise helps to prevent Osteopenia and Osteoporosis; one important piece of a comprehensive program that includes (but is not limited to) consuming enough Vitamin D and Calcium.

Start slow if you are not use to taking stairs and work to build up the amount you do over time.  Stair climbing daily during your regular activities is a great way to augment your regular exercise routine to help boost your goals regarding weight control and fitness.

Contact your doctor before beginning any exercise program and for any questions regarding your health.

Healthy Heart Habits

There is more you can do help your heart in addition to healthy eating and not smoking. Research has shown that the following tips help lead to higher levels of happiness which can enhance your overall sense of well being, work to keep your mind sharp and in turn, help your physical health and mental health. 

Make and take time to:

• Nurture yourself – whatever that means to you, whether you want to treat yourself to a weekly soak in your bathtub or go to an art museum to view great paintings or sculptures; take time to do treat yourself on a regular basis.
• Nurture your cherished relationships – Spend time with loving family members and friends who make your life complete and provide love and support to you as well as you to them.
• Follow your dreams and pursue your goals whatever they are, such as, finishing your degree, changing jobs or careers, studying a musical instrument, or learning a foreign language.  This will help keep your mind sharp and your attitude positive.
• Exercise daily which improves blood circulation helping to enhance your cardiovascular system as well as your mental health such as outlook on life and lower stress levels. Aim for at least 30 minutes daily of  aerobic exercise daily such as walking, cycling, swimming, running, etc. *Consult your doctor before beginning any exercise program.
• Incorporate Omega 3’s in your daily diet which helps cardiovascular health and can increase feelings of happiness and sharpen the mind. Foods such as Olive Oil, Fish, and walnuts contain omega 3’s.

Happy Valentine’s Day! More on heart health here: http://carole-jakucs.blogspot.com/2012/02/february-is-heart-month-get-start-and.html

For more info on foods with Omega 3’s, see these other websites at:

http://www.tufts.edu/med/nutrition-infection/hiv/health_omega3.html 

http://www.webmd.com/diet/guide/good-fat-bad-fat-facts-about-omega-3