Healthy & Unhealthy Carbs

Low carb diets like Atkins or South Beach limit the intake of carbohydrates, encouraging increased portions of protein and fat. Well...we all know what happened to Dr. Atkins, dropping dead of a heart attaack--was it all the animal fat? I'm learning from The Insulin Resistance Diet that it's more a matter of the quality of carbs than it is of strictly limiting their intake.

These carbs will cause those nasty insulin spikes in my blood that lead to higher sugar levels, increased appetite and unwanted weight gain:

Flour
Sugar
Sweetened dairy products
Most snack foods and baked goods
Processed grains, crackers, rice cakes, most breads
Soft drinks
High fructose corn syrup

Note: These are all processed foods! Another thing I learned from the book is that our ancestors didn't have this stuff and so for them, it was better to have spiking insulin levels. Now that most of our foods come from factories and we sit on our butts almost all day, those spikes are very very bad and so is processed food!

All foods have carbs. However, these are the "good" ones:

Whole grains (such as dense whole grain bread, basmati rice, barley and quinoa)
Beans
Nuts
Vegetables and fruits

They're all natural.

And more expensive...but the cost is well worth it!

What Helps Control Insulin Resistance

This seems a no-brainer: nutrition and exercise. I'm learning about what it is and so I figured I'll make note of it, especially since I'm not doing so great in those areas anyway.

The medication I used to take, metformin, tries to work against insulin resistance by limiting the amount of glucose the liver releases. I didn't know that overnight, when I'm sleeping and not eating, my liver seems to think I might starve and releases sugar! I don't need it but my body doesn't realize it. Now the doctor has changed my medication to glucovance. It's got metformin plus another medication in it. Some medications have the sugar released for energy.

There are natural supplements that can help to reduce glucose:

Chromium supposedly stabilizes glucose in the blood and can help curb my cravings for carbs.

People with insulin resistance often don't have enough magnesium and potassium. What do these two minerals do and why are they so important? The book didn't explain.

Something called vanadium acts like insulin. What foods can you eat to get it? I don't know--the book didn't say, not yet anyway.

Garcinia cambogia is another one I've never heard of. Something in it signals the liver to store the glucose there and not as fat.

The book warns that taking too much of the supplements can be toxic. I intend to research more on each of these things but won't take any of them until I talk to the doctor.

September is fruits and vegetables month!

I love Dr. Weil's newsletters. Better late than never, here are 10 good vegetables we should keep on hand:

September is Fruit and Vegetable Month, and we’re doing our part by offering this list of the 10 vegetables that Dr. Weil recommends you have on hand in your kitchen.

1. Onions: This classic, pungent vegetable adds flavor to any meal. Allicin, a phytonutrient found in most varieties of onions, may be responsible for its health benefits, including lowering cholesterol and blood pressure.

2. Garlic: This fragrant bulb contains many of the same phytonutrients as onions, as well as antibiotic and antiviral compounds. It may help boost the immune system, prevent colds, lower blood pressure and cholesterol, and fight fungal or yeast infections.

3. Spinach: This dark leafy green (and others like it, such as kale and collards) contains lutein and zeaxanthin, antioxidant carotenoids that may help prevent cataracts and macular degeneration. Spinach is also a source of calcium and folate, a B vitamin that helps to prevent birth defects. Buy organic spinach, since pesticides are commonly used on conventionally grown varieties.

4. Cabbage: This low-cost yet highly nutritious cruciferous vegetable contains nutrients called indoles, which may protect against both breast and prostate cancer. It also provides significant amounts of fiber and vitamin C.

5. Sweet potatoes: Rich in beta carotene, these vegetables may help boost the immune system, deliver vitamin C and folate (which may reduce the risk of heart disease and prevent certain birth defects), and are low on the glycemic index and glycemic load charts.

6. Beets: The deep red color of these root vegetables comes from anthocyanins, phytonutrients that protect against carcinogens and may help prevent heart disease. Beets are delicious hot or cold, versatile, and inexpensive.

7. Squash. With a wide variety of types, flavors, shapes, and sizes, squash is very versatile - it can even be used in pie! It provides beta carotene, potassium, and fiber, nutrients that are necessary for good overall health.

8. Tomatoes: This red fruit (often considered a vegetable) contains lycopene, a powerful antioxidant that helps fight heart disease and some types of cancer, particularly prostate cancer. Use tomatoes in everything from salads to sauces, but know that the lycopene is most easily absorbed when the tomatoes are cooked with a little oil.
advertisement

9. Broccoli. This vegetable platter classic and other cruciferous vegetables offer cancer-protective benefits. Broccoli is also a good source of vitamin K and calcium - both of which help keep bones strong. It is tasty both raw and cooked, and can be a stand out in soups, casseroles, and salads.

10. Mushrooms. Prized for their tonic effects, mushrooms can help address a host of illnesses. Maitake mushrooms (known as "hen of the woods" for their resemblance to the fluffed tail feathers of a nesting hen) are particularly valued in Asian cooking, as they have anti-cancer, anti-viral and immune-enhancing properties, and may also reduce blood pressure and blood sugar. Shiitake, enokidake and oyster mushrooms also have immune-boosting qualities, and are easily included in many main courses.

I'm not a fan of spinach or mushrooms but do keep them on hand for TB who loves them. I guess I should be giving them another try too!

We're Not #1 In Longevity

It seems like people are living longer and longer thanks to technology but ... the United States is not #1 in the world for longevity! Surprised? I know I was!

Lifelong Health: Life Expectancy in U.S. Drops to 42nd in World
Dr. David Lipschitz
The life expectancy of Americans is at an all-time high. But, before you get too excited, I must let you know that the Census Bureau and the National Center for Health Statistics report that America ranks poorly in life expectancy among the world's developed countries. Twenty years ago, America ranked 11th in the world. Today, it has dropped to 42nd. We spend more health dollars per capita than any other nation, and yet Japan, Singapore, Macau, most of Europe, Jordan and the Cayman Islands are all ahead of us in longevity.

The straight statistics are embarrassing, but dig a little deeper, and the story grows worse. Longevity is not just an "American" issue, but a socioeconomic and ethnic one as well. The life expectancy among affluent whites -- 77.9 years of age -- competes well with most countries in Asia and Europe. However, the life expectancy of black males averages 69 years, lower than in Cuba, Iran and Syria.

Perhaps the most alarming statistic of all is that the United States has a higher rate of infant mortality than most other developed countries. Here, the United States ranks 41st behind most developed Asian countries, Europe and Cuba. The average infant mortality in the United States is 6.8 deaths per 1,000 births. However, infant mortality among blacks is 13.7 deaths per thousand births. Before you start pointing to infant deaths as the main cause of our lowered life expectancy, realize that even when excluding deaths during the first year of life, America still ranks 42nd.

So why the declining rank of life expectancy in the United States? First, the National Center for Health Statistics now tracks information from many more countries than it did 20 years ago. However, I do not think this detracts from the fact that most developed countries are doing much better than we are.

In an interview on British Broadcasting Corp., Dr. Robert Butler, president of the International Longevity Center, blames the decline in life expectancy on disparities in socioeconomic status, the lack of access to quality health care and the fact that so many Americans are uninsured. He points out that a black man in Harlem, Baltimore or New York has a lower life expectancy than a man living in Bangladesh. He puts much of the blame on commercial health insurance with its massive overhead for marketing, claims adjustment, administrative costs and salaries for senior executives. Butler urges immediate and substantive health care reform -- reducing the number of uninsured Americans, improving access to care and eradicating reduced longevity among minorities and the poor.

Although I often complain about America's focus on acute, high-technology care, this is clearly not a contributing factor in our poor longevity ranking. When it comes to major surgery of any kind, including open heart, abdominal or cancer, the United States ranks at or near the top. Similarly, we rank high in treatment of cancer by chemotherapy or radiotherapy. Clearly, an American with cancer will likely have a better outcome than a Bangladeshi with cancer.

But the huge investment in acute care comes at a cost that is much more than financial. Most medical student training concentrates almost exclusively on managing acute illnesses and serious medical problems. Doctors flock to these exciting and well-reimbursed fields at the expense of primary and preventive care, fields in which lack of physicians is approaching crisis levels. It is not surprising, therefore, that the quality of primary and preventive care and the management of chronic diseases leave much to be desired.

There is another likely culprit in America's low ranking in longevity -- unhealthful lifestyle choices such as eating poorly, being sedentary and smoking, all of which contribute significantly to a higher risk of obesity, heart disease, high blood pressure, diabetes and cancer. This in turn leads to a lowered life expectancy.

For a nation with the resources of the United States, disparities in health care, high infant mortality and an inability to address the obesity, diabetic and heart disease epidemics should always remain center stage in the debate over our nation's priorities and the use of its precious resources.

========

Dr. David Lipschitz is the author of the book "Breaking the Rules of Aging." To find out more about Dr. David Lipschitz and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate Web page at www.creators.com. More information is available at www.drdavidhealth.com.

COPYRIGHT 2007 CREATORS SYNDICATE INC.

What terrible statistics! I realize our own behavior is to blame for some of this--eating too much fast food, not exercising, etc--but how can we have such an abysmal infant mortality rate? We have got so much money, how is it these babies are dying?

The Insulin Resistance Diet

I started reading the book again and this time I thought I'd take notes on what I learn...maybe I'll remember? Who knows! Anyway, I think I'll read it more slowly this time and maybe the concepts will stick this time!

Things I've learned so far:

1. Insulin regulates my blood sugar but it also stores fat. If my insulin level spikes to bring down levels of sugar, it'll store more fat. If I can keep my insulin levels from shooting up, I won't store so much fat and I could lose weight! The fatter I am, the more insulin resistant I become, meaning that my cells won't take incoming glucose--which means they become stored as fat!

2. Insulin resistance used to be known as "Syndrome X". Researchers knew in the late 1980s that a cluster of dangerous health conditions existed in some individuals but they didn't know what was causing it. More recently, they found that insulin resistance is the culprit in metabolic syndrome--cardiac artery disease, hypertension, type II diabetes, obesity and stroke are all health problems stemming from it. Scary!

3. I have high blood pressure and even though I'm taking medication for it, damage is still occurring. Scarier!

4. Skin tags can be an indication you're developing type II diabetes--I sure wish I'd known that!

5. What makes insulin resistance worse? Caffeine and stress cause insulin levels to rise. Guilty guilty guilty! I drink lots of coffee and am under a great deal of stress. Am I doomed? I hope not!

Immune For Life? Think Again!

I was born in 1954 so I actually got a lot of the childhood diseases: measles, mumps, scarlet fever, and possibly even whooping cough. My kindergarten teacher was sure I had it and my mother was furious. I have the scars on my shoulder to show where I got my polio vaccinations--boy did they hurt! I knew that I'm supposed to get a tetanus booster every so often but figured I had immunity for life against all the other nasty kids' disease. But wait! There's this:

The Adult Vaccines You Need

If you can't remember the last time you got a vaccine, call your doctor now.

On a mid-August morning two summers ago, Debbie Twenge started coughing. Just a cold, thought the resident of Dundee, OR, now 56. But the body-racking cough got worse--much worse. Over the next 6 weeks, Twenge had to make two trips to the emergency room. One particularly frightening evening, her daughter called 911 when Twenge's throat closed up during a coughing fit. "I thought I was going to die," she recalls.

By the end of September, her doctor was suggesting tranquilizers--"as if I was just a nervous female," Twenge says with outrage. That's when her husband read about a local outbreak of whooping cough, aka pertussis. A test quickly revealed she had it, but it took 6 months for her to recover from the lingering inflammation and injury to her breathing passages.

So it was with great interest that Twenge recently learned that the CDC now recommends all adults get a booster shot to protect themselves against this "childhood" disease. Health officials estimate that the vaccine could prevent more than 8,000 adult infections and 30 to 40 deaths each year. "If I had known what pertussis was like, I would have jumped at the chance to be vaccinated," says Twenge.

Chances are, when you hit adulthood, you figured that you were pretty much done with vaccines, except for the occasional flu shot. But it's time to roll up your sleeve. Experts say the right vaccines can prevent pain and misery--and could even save your life.

Still hesitant? Worried about side effects? Don't be. Here's the lowdown on the shots you need and when--and why you want them.

Get It Now

Tdap booster: Prevents whooping cough, diphtheria, and tetanus

You probably got a pertussis shot as a child, or maybe even had a bout of whooping cough, and think you're immune. But experts now realize that neither immunization nor infection provides lifelong protection. In fact, immunity wanes within 10 years, explains Anne Schuchat, MD, director of the CDC's National Immunization Program. That's a big reason there's been a massive resurgence of pertussis over the past 20 years--more than 25,500 cases in the United States in 2005.


Protect yourself: The next time you're due for your 10-year tetanus-diphtheria shot (Td)--and yes, you should be getting a tetanus booster every decade--ask for the Tdap booster, which includes protection against pertussis. Get the shot now if you're in close contact with a baby or someone whose immune system has been weakened by age, chemotherapy, or HIV infection--they might not survive if you pass pertussis to them. (You can get a Tdap booster as soon as 2 years after a previous Td vaccine.)

MMR: Prevents mumps, measles, and rubella Just when we'd almost vanquished mumps, the viral infection is making a comeback. In a typical year, fewer than 300 Americans catch mumps, but in 2006, there were more than 5,800 cases! The reason may be found in England: Lagging childhood immunization rates there have led to a comeback of this disease, and tourists may have carried it here. In adults, mumps can be serious: 1 in 20 women develops swelling of the ovaries; 1 in 5 men, inflammation of the testes. Rarely, adult mumps can cause potentially deadly encephalitis (an infection of the brain).

If you were born between 1957 and 1967, you're particularly susceptible to catching mumps, because the version of the vaccine your pediatrician gave you wasn't effective enough to provide reliable lifelong protection.

Protect yourself: If you're not sure you had mumps or received two MMR doses after 1967, get this vaccine ASAP. (Kids need two shots 28 days apart; as an adult, you'll get only one.)

Flu vaccine: Prevents flu--and potentially deadly pneumonia Late in 2003 and into 2004, doctors in the Baltimore area were helpless to save a previously healthy man in his 50s when he developed an antibiotic-resistant form of pneumonia on the heels of the flu. Three others--women in their 20s and 30s--nearly died the same way.

The bug behind those drug-resistant pneumonias is a new and nasty strain of Staphylococcus aureus, or MRSA--and researchers say flu raises the risk of catching it. There are plenty of other reasons to avoid the flu: 36,000 people die each year from flu-related complications. That's why the CDC now says that all adults should get an annual flu shot.

Protect yourself: This fall, get a flu shot or a spritz of the new nasal vaccine, FluMist (approved for adults up to age 50). It's best to get immunized in October or November, but immunization as late as January is still worthwhile--the flu often peaks as late as March.

Get it When You Turn 60

Zostavax: Prevents shingles and postherpetic neuralgia

One in four people who have had chicken­pox eventually develops the blistering rash of shingles--caused when the chickenpox virus, Varicella zoster, is reactivated. Around 40% will go on to suffer what's been described as the worst kind of pain imaginable. Called postherpetic neuralgia (PHN), it is so agonizing that it's been known to lead some people to suicide.

Protect yourself: As soon as you hit 60, get a dose of Zostavax, approved by the FDA last year. Schuchat predicts that people in their 50s will eventually be urged to get the vaccine, too, if ongoing tests show that it's equally effective in their age group. You've never had chicken­pox? Then definitely get the chickenpox vaccine, Varivax, as well. Adult chickenpox has a substantially higher risk of complications, such as pneumonia and potentially deadly encephalitis.

Get it if You're Dating

HPV vaccine (Gardasil): Prevents cervical cancer

The benefits of the HPV vaccine for women under 26 have been all over the news. But the headlines overlooked something important: Gardasil may also be lifesaving for older women, especially those who are divorced or in a non­monogamous relationship. Younger women were studied first because they're more likely to be exposed to the cancer-causing human papillomavirus, but research is under way on women over age 26. The vaccine targets four of the viral strains most commonly associated with cervical cancer and genital warts and, says Schuchat, "the chance that any woman has been exposed to all four types is tiny. So the vaccine will probably benefit everyone who gets it."

Protect yourself: Consider getting the three-shot HPV series if you've been mutually monogamous--or abstinent--but are now dating again. (Think about getting a hepatitis B vaccine, too; that sexually transmitted virus sometimes causes liver cancer.) If you're over age 26, your insurance may not cover the $350 cost of the series, at least until Gardasil is approved for older women or a similar shot, called Cervarix, gets okayed (that vaccine was recently green-lighted in Australia for women up to age 45). However, one or both approvals may happen soon.

Put Vaccine Fears to Rest

Fear: Mercury

Fact: A few years back, researchers raised the concern that people (especially babies) might accumulate a toxic dose of mercury from thimerosal, a vaccine preservative that consists largely of the metal. To be on the safe side, thimerosal was removed from many pediatric vaccines. But since then, studies have shown that the form of mercury found in the preservative, ethyl mercury, does not build up in the body.

Fear: Allergic reaction

Fact: These do occur, so tell your doctor if you have an allergy to egg (flu vaccine), gelatin (MMR vaccine), or yeast (HPV and hepatitis B vaccines). If you have an unexpected reaction, the doctor will give you an antihistamine, or a shot of epinephrine if your allergy is severe. It's worth noting, though, that vaccines cause only one death or serious reaction per million shots given--and save many more lives by preventing disease.

Fear: The flu vaccine actually causes the flu

Fact: The flu shot contains no live virus, while FluMist contains one that has been weakened so that it's incapable of causing infection. Neither can give you the flu, says Andrew Kroger, MD, a CDC epidemiologist and vaccine information specialist. But if you were exposed to the flu right before you were immunized, the protection may come too late to keep you from getting sick.

Fruits High In Antioxidants

There are cranberry bogs all around my community but I never see them for sale on the roadstands. Does Ocean Spray buy them all up? I wonder...

What brought this to mind was fruit salad. This morning TB and I went out to a diner for breakfast and I was in the mood for fresh fruit. I was in luck! I was served a platter of melons, strawberries and blueberries. I know from talking to one of the folks at a farmstand that the berries aren't in season anymore so I know what was in my salad wasn't local. Still, it was very tasty.

These fruits are especially high in antioxidants:

Blueberries
Cranberries
Blackberries
Prunes
Raspberries
Strawberries
Red delicious apples
Granny Smith apples
Sweet cherries
Black plums

Ah, and these are some of my favorite fruits although raspberries and blackberries are usually too expensive for us to buy.

I think our community used to be on a blueberry bog because our backyard sand has a blue hue to it when you dig down under the surface. I am wild for blueberries and never pass up an opportunity to buy them even if they are getting to be expensive now and imported from elsewhere at this point.

But where are all the cranberries?

Eating catfish!

I actually prepared and ate a catfish fillet! I have had a "thing" about fish since I was a little girl. I remember my mom got some bones caught in her throat and was choking. I was terrified and after that, whenever I would eat fish I would feel a choking sensation. It didn't help if the fish was overcooked, bony or tasted strongly fishy. If that happened, my gag reflex got engaged. It was all very unpleasant and so I tried my best not to eat fish at all, except for the tuna in a can.

That changed with TB's grilling. First I tried salmon and after my initial bout of squeamishness, found it to be very tasting. The same followed with tuna and tilapia. I didn't think I'd ever want to try catfish, though. I have a picture in my head of these things scavenging around with their long whiskers--ick. They were on sale at the store, though, and I said to myself, be a grown up and just try it.

Again, I had the squeamishness I've always gotten with fish. I got past that and realized it didn't taste fishy at all. I used a recipe from About Southern Food called "Catfish Provencale". You make it with fresh tomatoes and onions and it just sounded delicious...and it was! I ate almost the entire fillet before I began seeing whiskered fish faces in my head--then I had to quit.

The one reason I put myself through this squeamishness is my health. I want the omega-3s in the fish because it reduces my cholesterol and triglycerides. Deep ocean fish have the largest amounts of omega-3s but they also have a lot of mercury. Too much mercury can cause heart and neurological disorders. I try to make one fish meal tuna and the other salmon or tilapia.

Wait a minute though--the farm bred fish may not be so high in omega-3s after all! It depends on what they are being fed. The example given was catfish, which has very little beneficial omega-3s unless they are specifically fed it in their diet. I just saw an article from the online Malaysian News Agency that talked about omega-3 catfish raised in ponds. They are a special mix of food to produce fish with higher levels of omega-3.

I wonder if I ate Malaysian catfish? Probably not...

I think I'll have to stick to tuna and wild salmon and hope the mercury doesn't get me! If not one thing, than another, right?

Depression

What a vicious cycle! In my father's family, almost every one of my aunts, uncles and cousins have a mood disorder or alcoholism. My mother seems to be the only one of her siblings afflicted with any kind of emotional problem. She was definitely depressed when I was growing up and now that both my daughters have been diagnosed with bipolar disorder I wouldn't be a bit surprised if there wasn't some of that going on too. I just remember being afraid of her rages. My own battles with depression and anxiety started when I was in my teens.

I wish I knew more about my grandparents' (both sides) generation and back. Were other members of the family depressed? I don't think I'll be able to find out because mood disorders were (are?) so stigmatized. It was a shameful thing to have to see a shrink, something the family was embarrassed to admit and often they'd refuse to get any help for themselves or their loved ones. And being depressed--well, aren't you supposed to just "snap out of it"?

What I do know is that one grandfather was a heavy drinker and the other suffered from rages and terrorized his whole family. Both grandmothers, being women, had to tolerate a lot of crap--that's just the way it was. After the raging grandfather died, my grandmother wrote in her diary that she was finally free. I read her diary after her death and felt so sad...and had a bit more understanding and compassion for my mother.

I read an online article that said:

Physical factors such as genes, hormones, and brain function aren’t the only contributors to depression; life events also play a role. Profound early losses, such as the death of a parent or the withdrawal of a loved one’s affection, may resonate throughout life, eventually expressing themselves as depression. When an individual is unaware of the wellspring of his or her illness, he or she can’t easily move past the depression.

The italics are mine. My grandfather, in a rage, would knock my mother's head against a wall. He'd go after my grandmother or one of my uncles. Also, my mother and her sister were placed in a school for the deaf in the city. They were separated from their families for months at a time. My mother had rages and periods of depression when I was little. Sometimes she was physically abusive and sometimes she'd try to kill herself. I didn't feel her love. In fact, she told me she'd never wanted to have children and that my father forced her. That sure affected me!

What might have happened to my daughters? I made sure I was affectionate with them and supportive and told them I loved them. Even from early childhood, Heidi had mood swings and depression--that biological gene? The girls were 12 and 9 when their dad died and so I think if anything triggered a spiral downward it would be that. What is more traumatic to a kid than arguing with your father one night and waking up the next morning to find out he'd died while you were sleeping, before you could say I didn't mean it, I love you?

So...do I have a depression gene that was dormant until it was triggered by a traumatic event in my teen years and did I pass it on to my girls?

Can you tell I have guilt issues as well?

If that wasn't enough, there is this, from another article:

Parental stress or bullying by peers can make it even tougher for overweight or obese children to get healthy, a U.S. study finds.

"If a parent is distressed, that seems to impact a child's symptoms of depression, which then impacts quality of life. It's the same with peer victimization. It impacts depression, which then impacts quality of life. And it seems to affect not just the emotional aspect of quality of life, but also their health status," lead author David Janicke, assistant professor of clinical and health psychology in the University of Florida College of Public Health and Health Professions, in Gainesville, said in a prepared statement.

That is very distressing! I do feel guilty because my older two kids are very obese and Kristin is about 40-50 lbs overweight. Okay, it happened mostly after my first husband died and it was true that I was so flattened by grief that I didn't make sure they were eating the right things or exercising. By the time I "woke up" we'd gained about 300 pounds between the 4 of us.

What is there left to do? I know from my own experience as a heavy adolescent that nagging and ridicule doesn't work. I know the motivation to get healthy has to come from within. But as a mother, it's hard sometimes to think about their futures if they don't lose weight and exercise. They'll end up like me--with health problems and in pain. I don't want that for them. I can offer healthy foods here and not buy junk which is what I do. They've seen me struggling with weight issues all their lives and I haven't been the best role model when they were growing up.

And guess what? Even though weight is a problem on both sides of my family I wouldn't doubt it if my struggles didn't stem from my mom's inability to respond to me when I was little.

A vicious cycle indeed!

Different Types of Meditation

My stress level over the last few days has been so high it's worrisome to me--I can feel the tension and feel my heart racing sometimes. I know what I need to do--I have to learn and practice until I master some stress reducing techniques. I just read an article about meditation. It's not an easy skill to master and I appreciate the fact that more than one method is explained.

Benefits and Different Types of Meditation Techniques
From Elizabeth Scott, M.S.,
Your Guide to Stress Management.


Techniques for Relaxation

Benefits of Meditation

Meditation is widely recommended as a healthy way to manage stress, and for good reason. It provides many health-enhancing benefits, like slowing your heart rate and breathing, normalizing your blood pressure, actually slowing the rate at which your body ages and more! (Read this article for more information on the health benefits of meditation.) Basics of Meditation:

Meditation can be practiced in many different ways. While there are numerous different meditation techniques, a common thread runs through virtually all meditative techniques:

Quiet Mind: With meditation, your thinking mind becomes quiet. You stop focusing on the stressors of your day, your life’s problems, or solving these problems. You just let that voice in your head be quiet, which is easier said than done. For example, start thinking about nothing now. (It’s okay; I’ll wait.) If you’re not practiced at quieting your mind, it probably didn’t take long before thoughts crept in.

Being In The Now: Rather than focusing on the past or the future, virtually all meditative pracgtices involve focusing on right now. This involves experiencing each moment and letting it go, experiencing the next. This, too, takes practice, as many of us live most of our lives thinking toward the future or relishing and rehashing the past.

Altered State of Consciousness: With the quiet mind and focus on the present comes an altered level of consciousness that isn’t a sleeping state but isn’t quite your average wakeful state, either. Meditation increases brain activity in an area of the brain associated with happiness and positive thoughts and emotions, and alter brain waves from beta to gamma waves, which have been associated with higher functioning and heightened awareness. Research comparing Tibetan monks, who are practiced in meditation, with typical college students, found that those who practice meditation techniques regularly may actually enjoy permanent positive changes in brain functioning.

Types of Meditative Techniques:

There are many different ways to meditate. Here I’ll mention some basic categories of meditation techniques so you can understand some of the main options and how they differ from one another. This is not an exhaustive list, but it can give you some ideas.

Basic Meditation Techniques: This involves sitting in a comfortable position and just trying to quiet your mind by thinking of nothing. It’s not always easy to do this if you don’t have practice with it, but a good way to begin is to think of yourself as an ‘observer of your thoughts’, just noticing what the narrative voice in your head says, but not engaging it. As thoughts materialize in your mind, you just let them go. That’s the basic idea.

Focused Meditation Techniques: With this technique, you focus on something intently, but don’t engage your thoughts about it. You can focus on something visual, like a statue; something auditory, like a metronome or tape of ocean waves; something constant, like your own breathing; or a simple concept, like ‘unconditional compassion’. Some people find it easier to do this than to focus on nothing, but the idea is the same: staying in the present moment and circumventing the constant stream of commentary from your conscious mind, and allowing yourself to slip into an altered state of consciousness.

Activity-Oriented Meditation Techniques: With this type of meditation, you engage in a repetitive activity, or one where you can get ‘in the zone’ and experience ‘flow’. Again, this quiets the mind, and allows your brain to shift. Activities like gardening, creating artwork, or practicing yoga can all be effective forms of meditation.

Mindfulness Techniques: Mindfulness can be a form of meditation that, like activity-oriented meditation, doesn’t really look like meditation. It simply involved staying in the present moment rather than thinking about the future or the past. (Again, this is more difficult than it seems!) Focusing on sensations you feel in your body is one way to stay ‘in the now’; focusing on emotions and where you feel them in your body (not examining why you feel them, but just experiencing them as sensations) is another.

Spiritual Meditating: Meditation can also be a spiritual practice. Many people experience meditation as a form of prayer—the form where God speaks, rather than just listening. That’s right, many people experience ‘guidance’ or inner wisdom once the mind is quiet, and meditate for this purpose. You can meditate on a singular question until an answer comes (though some would say this is engaging your thinking mind too much), or meditate to clear their mind and accept whatever comes that day.

Whichever meditative techniques you use, the potential benefits are clear and numerous, making it one of the more commonly recommended stress management practices.

Exercise and Diabetes II

Well, here is a good reason to push myself into an exercise regiment:

Lowering Blood Sugar through Physical Activity
Exercise can do more than help you lose weight. It can increase circulation, decrease stress, and reduce the risk for heart disease and strokes by lowering blood pressure and cholesterol. Getting some exercise is recommended for overall health. For people with diabetes, exercise can do even more. It can help keep blood glucose levels in range, and can go a long way towards preventing the complications associated with diabetes.

...

People diagnosed with Type 2 diabetes usually have something called "insulin resistance." This means that their bodies still produce insulin, but it's not as effective at lowering blood glucose any more. Sometimes the insulin receptors aren't as sensitive, and sometimes the pancreas just doesn't make as much insulin as it used to. This insulin resistance is usually associated with increased fat and decreased muscle mass. Muscle cells use insulin much more efficiently than fat cells do, so building more muscle and reducing fat helps the body use the insulin that is produced thereby lowering overall blood glucose levels.


...

How To Begin

Aim for 30 minutes of moderate activity five days a week. There are lots of different kinds of exercise. Try some of these or come up with your own:

Walking, biking, hiking, or dancing
Exercise videos and DVD's at home
Classes at the local Y such as yoga, tai chi, or pilates
Team sports like volleyball, martial arts, basketball, raquetball
Winter sports like cross country skiing, snowshoeing, or mall walking
Before beginning an exercise program, be sure to check with your doctor.

My favorite exercise is swimming not only because I've always loved it but also because of arthritis in my neck, spine, hips and ankles. Water keeps you buoyant and so you don't have any weight on the affected joints. I know what I should do and I even have a place where I can swim...it's a matter of making myself do it.

Fibromyalgia Funk

I don't know from day to day whether or not I'm going to experience a fibromyalgia fog or funk. Many times, I feel great the day before. Sometimes I have some warning, like symptoms of IBS. Today I was supposed to go to a birthday party/clan gathering for TB's mother. I wasn't feeling well yesterday and when I woke up this morning, I knew I was in trouble. It wasn't just the pain, which is mostly from arthritis is my spine and hips.

When I'm in a fog or funk it's hard to move. I feel like I'm in a big vat of molasses. I'd like to get moving but it takes a great deal of effort and it's easier not to. My brain seems to slow down too--or this molasses like malaise gunks up the brain cells and the neurons don't fire. I can't remember words for things that I know and can't seem to put together a coherent sentence. If I am in the store, I can't seem to make a decision about whether or not to buy something--which brand? do we need it?

People don't understand. I mean, I didn't used to understand and many times I still don't. They think it's an excuse to get out of doing something or if you take some herbs and other remedies it'll take care of all the problems so you can live your life. Well, I don't know about that. I see the doctor every six months about it unless there's a big issue going on (like the bursitis in my hip). Ibuprofen isn't working so now I'm taking Alleve and it the pain is really bad I take tramadol.

Tramadol works but I don't like to take it because it can cause seizures especially in someone like me who also takes zoloft. With the other medications I take, the combination also tends to slow me down even further and makes me very very sleepy.

Needless to say, I didn't go to the party and I've taken some tramadol. TB, who worries a lot about me, also stayed home. He is worried about me because on days like this, my ability to move around is very limited and I become very depressed and also feel guilty. I was going to push myself to go to the party because I know that the family would be disappointed and upset. I think I would have been able to pull it off were it not a 2-1/2 to 3 hour drive one way. On days like this, it just hurts to sit that long and when I do get out of the car I feel like I can barely walk.

I really start my day out with lots of good intentions. I mean to stay in touch with family members and friends, mean to take my grandson out to have a fun time, go exercise, have fun with my own kids...and then all of a sudden I just feel like I got hit with a sledgehammer. I'm only 52. I don't like feeling this way at all.

This is one I have to show my kids...

In this house, we all love to drink soda--diet soda because we are diabetics and overweight. Water is much better for us and we know it but sometimes we just want something that has more taste to it. My two older kids are basically addicted to diet soda and so is TB. I think we could easily go through $50 of soda in a week, diet Pepsi, Coke Zero and Diet Coke. The thing is, it's probably hurting us! After reading this, I must try my hardest to have a diet soda only with a meal, say dinner.

Study: Soda, even diet, can up heart risk
BOSTON (UPI) -- Drinking one or more soft drinks a day -- even diet -- may increase the risk of developing metabolic risk factors for heart disease, says a U.S. study.

"We were struck by the fact that it didn't matter whether it was a diet or regular soda that participants consumed, the association with increased risk was present," senior author Dr. Ramachandran Vasan, of the Framingham Heart Study and Boston University School of Medicine, said in a statement.

"In those who drink one or more soft drinks daily, there was an association of an increased risk of developing the metabolic syndrome."

Metabolic syndrome is a cluster of cardiovascular disease and diabetes risk factors including excess waist circumference, high blood pressure, elevated triglycerides, low levels of high-density lipoprotein "good" cholesterol and high-fasting glucose levels. Three or more of the risk factors increases a person's risk of developing diabetes and cardiovascular disease.

Individuals consuming one or more soft drinks a day had a 48 percent increased prevalence of the metabolic syndrome compared to those consuming less than one soft drink daily, according to the study published in Circulation: Journal of the American Heart Association.




Copyright 2007 by United Press International

Fat Cell Protein, Diabetes & Obesity

Another example of body chemistry working against us:

Obesity, diabetes tied to fat cell protein
CLEVELAND (UPI) -- U.S. scientists suggest a protein involved in the transfer of fat in the blood may influence how fat cells store fat linked to obesity and diabetes.

The study, published in the Journal of Biological Chemistry, looked at how the protein -- called cholesterol ester transfer protein, or CETP -- is involved in the cellular storage and regulation of cholesterol and other fats.

Richard E. Morton and Lahoucine Izem of the Cleveland Clinic say CETP may be essential for lipid metabolism and storage in fat cells and that fat tissue is not only an energy storage tissue but also a major endocrine organ.

"CETP is known to shuttle different types of fat between lipoproteins -- combinations of fat and protein that transport fats in the blood," Morton said in a statement. "In this study, we show that CETP also shuttles fats inside fat cells between two separate areas and that fat cells with reduced levels of CETP are unable to process fats normally."

CETP deficiency disrupts storage of important fats in fat cells, which can lead to insulin resistance -- a major contributor to diabetes -- and the abnormal release of cytokines, proteins that stimulate the immune system, according to Morton. "This unexpected contribution of CETP provides a new understanding of how our body stores and regulates fats and of conditions such as obesity and diabetes," said Morton.




Copyright 2007 by United Press International

The first step to solving a problem is always understanding it...so I hope that now scientists are working on a way to fix CETP deficiency.

Ain't Nothing Like The Real Thing Baby

A lot of recent research has been showing that taking vitamin supplements and other herbal pills don't really help that much fighting heart disease and reducing cholesterol. I used to take echinacea, tons of Vitamin C and Vitamin E because I thought they would help me. Well, it turns out that echinacea doesn't work as well as people hoped it did to prevent colds, Vitamin E can be deadly if you take too much of it and you piss out all the extra Vitamin C your body doesn't need.

I don't buy all the alphabetical supplements any more. I just stick with a multivitamin. I looked at the label contents and my goodness! Some provide way more than the recommended dosage to begin with so why would I need to get an extra bottle of B-12 or E? I used to buy all the minerals I could get my hands on but now I just stick with calcium (with D). The other stuff I take are: flaxseed oil, MSM, glucosomine chondroitin and CoQ12.

I still take the flaxseed oil in spite of the fact that I didn't see a reduction in my bad cholesterol or triglycerides.

Here is the bottom line truth: there is no substitute for the real thing. Eating fish (and not tuna fish in cans) brought down my bad cholesterol and triglycerides dramatically. For the other vitamin and minerals I go with expensive fresh produce: broccoli, corn, tomatoes, blueberries, strawberries, peaches, plums, zucchini, yellow squash and eggplant from the local farmstand. Now that we are eating fish twice a week, our red meat consumption has gone down to once or twice a week and that is healthier for all of us.

My continuing major gripe: why should it be so much more expensive to eat healthy foods?

I've got the fibromyalgia fog blues

It doesn't take much for the fog to set in these days. A couple of days ago, my grandson who has PDD-NOS (a form of autism) had a major meltdown and it was scaring and draining to watch his mom trying to restrain him so he wouldn't hurt himself. It hurts to be helpless.

I was still feeling okay but then my son came in just now to tell me that the battery or alternator in my car died while he was at work last night. He couldn't get the car to start and so he called home. Luckily his sister was awake at the time (I guess this was about 1 in the morning) and went to pick him up.

He tells me that she came in to wake me after they got back and told me what happened. I have absolutely no memory of it although my son says I answered that we'd call AAA in the morning.

I feel like a balloon that's been popped, sluggish and unable to think clearly. I know what I should do now. I just feel like I'm moving through a ton of molasses.

Eat Blue Tortillas!

Blue?? I think I've seen tortilla chips that were different colors but I sure don't remember any that are blue. However, I found this fascinating and will have to check into it:

Blue tortillas may help dieters, diabetic
CARACAS, Venezuela (UPI) -- People with dieting blues should try swapping white corn tortillas for blue, according to a study in Mexico, suggesting colored flatbreads are healthier.

Scientists in Mexico found that tortillas made from blue corn had less starch and a lower glycemic index than their white counter parts, and the blue tortillas had 20 percent more protein than white, according to the study published in the Journal of the Science of Food and Agriculture.

Foods with a lower glycemic index are considered healthier as they slowly release sugar into the bloodstream reducing the fluctuations in blood glucose and insulin levels, said study author Juscelino Tovar of the Universidad Central de Venezuela in Caracas.

Low glycemic index foods are said to have long-term health benefits, reducing the risk of heart disease and diabetes as well as aiding and maintaining weight loss, according to Tovar.

One important benefit of the lower glycemic index blue tortillas is their potential role in preventing or controlling metabolic syndrome, a combination of disorders that increases the risk of heart disease, stroke and diabetes.

The blue coloring in the blue corn is due to the presence of anthocyanins -- the same health-promoting compounds found in berries and red wine.

I am looking for foods that have a low glycemic index number so this is worth looking into. I guess health food stores would have blue tortillas, even if the regular grocery store doesn't?

Dr. Weil's 3 Nutrition Tips for Arthritis

I really like Dr. Weil's website for all the useful information that can help me to live better and healthier. For instance, it's from his website (and not doctors) that I first learned how omega 3s can help my heart.

I suffer from arthritis in my neck, hands and spine and some days are pretty bad. So I find this information helpful:

3 Nutrition Tips for Arthritis

Stiffness, pain and swelling of joints are common symptoms of osteoarthritis. Aside from getting regular exercise (low-impact is the best) and maintaining a healthy weight, consider the following nutritional changes to help prevent or lessens symptoms.

Eat foods rich in antioxidants. Fresh fruits and vegetables are good sources, and may help reduce tissue damage from inflammation.
Get enough omega-3s. Oily fish such as wild Alaskan salmon, walnuts, freshly ground flaxseed or a good omega-3 supplement may help reduce the inflammation and pain of arthritis.
Regularly use ginger and turmeric for their natural anti-inflammatory properties.

Here again are the omega-3s. Luckily I have a new taste for fish I never had before! Also, I had no idea that ginger and turmeric had any anti-inflammatory properties. Well, I learn something new every day that can help me!

Ten Foods For Longevity

Ah, lucky me! Except for the spinach, these are some of my top 10 favorite foods!

Ten Foods for Longevity

Tomatoes. A major source of the antioxidant lycopene that reduces the risk of cancer by 40% -- notably prostate, lung and stomach cancers -- and increases cancer survival. Tomato eaters function better mentally in old age and suffer half as much heart disease. Concentrated tomato sauces have 5 times more lycopene than fresh tomatoes, and canned tomatoes have three times more than fresh.

Olive Oil. Shown to help reduce death from heart disease and cancer. Recent research shows that heart-attack survivors on a Mediterranean diet had half the death rates of those on an ordinary low-fat diet. Olive oil is also high in antioxidant activity.

Red Grapes, including red grape juice and red wine. Red grapes have moderate antioxidant power, while purple grape juice has four times more antioxidant activity than orange or tomato juice. Red wine (not white) has about the same antioxidant capacity as purple grape juice or tea. French research show that drinking red wine in moderation increases longevity, but excessive drinking has the opposite effect, so limit to two glasses per day. Drink grape juice.

Garlic. German researchers have found that garlic is packed with antioxidants know to help fend off cancer, heart disease and all-over aging, and prolong cancer survival time. Let crushed garlic "rest" about 10 minutes before cooking to preserve disease-fighting agents.

Spinach. Second among vegetables only to garlic in antioxidant capacity and is also rich in folic acid, which helps fight cancer, heart disease and mental disorders. New University of Kentucky research shows folic acid may help prevent Alzheimer's disease. Eat both raw and steamed for best benefit.

Whole grains. A University of Minnesota study suggests the more whole grains you eat, the lower your odds of death by 15%. Whole grains contain anticancer agents and help stabilize blood sugar and insulin, which may promote longevity. Whole-grain "dark" breads, cereals such as All Bran, and "old fashioned" oatmeal are an excellent source.

Salmon, and other fatty fish. Contains high amounts of omega-3 fat that performs miracles throughout the body, fighting virtually every chronic disease known. Without it, your brain can't think, your heart can't beat, your arteries clog, and joints become inflamed. You need one ounce a day, or two servings of salmon, sardines, mackerel, herring or tuna per week.


Nuts. Eating more than 5 ounces a week can cut heart-attack deaths in women by 40% and help prevent deadly irregular heart beats in men a Harvard University study found. Almonds and walnuts lower blood cholesterol. Most of the fat in nuts is the good-type monounsaturated and/or omega-3. Unsalted nuts are best.

Blueberries. High in antioxidants, Tufts University researchers say a half-cup of blueberries a day can retard aging and can block brain changes leading to decline and even reverse failing memory.

Tea. Green or black tea has equal antioxidant benefit. One cup a day can cut heart disease risk in half Harvard researchers found. Make from loose tea or tea bags, instant and bottled tea has little effect Tufts University shows.

~Author Unknown~

The importance of sleeping

I'm learning that sleep is tied to good health and that tie can't be broken. I've learned that with broken sleep, my fibromyalgia bothers me more. I'm more stressed (no surprise there) and I even begin to gain weight when I don't get enough sleep! I've had a tendency for a long time to nap in the afternoon. Napping, I see from the article I just read, is actually a good thing--if it's the right length. If I sleep too long, I enter a deeper cycle which makes it harder for me to wake up and makes it harder for me to fall asleep. So now I've got to train myself to set my alarm clock to go off a lot sooner than I have been!

Sleep Benefits: Power Napping for Increased Productivity, Stress Relief & Health
From Elizabeth Scott, M.S.,
Your Guide to Stress Management.
Stay up to date!
The Benefits of Sleep and The Power Nap
Why A Power Nap? Facts on Sleep:
While small children typically take naps in the afternoon, our culture generally frowns upon mid-day sleep; however, even in those who get enough sleep (but particularly in those who don’t), many people experience a natural decrease in drowsiness in the afternoon, about 8 hours after waking. And research shows that you can make yourself more alert reduce stress and improve cognitive functioning with a nap. Mid-day sleep, or a ‘power nap’, means more patience, less stress, better reaction time, increased learning, more efficiency and better health. Here’s what you need to know about the benefits of sleep and how a power nap can help you!
How Much Sleep Do You Need? The body needs 7-8 hours of sleep per day; 6 hours or less triples your risk of a car accident. (Interestingly, too much sleep--more than 9 hours--can actuallybe harmful for your health; recent studies show that those who sleep more than 9 hours per day don’t live as long as their 8-hour-sleep counterparts!)

The Effects of Missed Sleep: Sleep is cumulative; if you lose sleep one day, you feel it the next. If you miss adequate sleep several days in a row, you build up a ‘sleep deficit’, which impairs the following:


Reaction time
Judgment
Vision
Information processing
Short-term memory
Performance
Motivation
Vigilance
Patience
Fatigued people also experience more moodiness, aggressive behaviors, burnout and more stress.
The Benefit of a Power Nap: Studies show that 20 minutes of sleep in the afternoon provides more rest than 20 minutes more sleep in the morning (though the last two hours of morning sleep have special benefits of their own). The body seems to be designed for this, as most people’s bodies naturally become more tired in the afternoon, about 8 hours after we wake up.

How Long Should I Sleep? When you sleep you pass through different stages of sleep, known together as a sleep cycle. These stages include light sleep, deep sleep (which is believed to be the stage in which the body repairs itself), and rapid-eye movement sleep, or REM sleep (during which the mind is repaired).

Many experts advise to keep the nap between 15 and 30 minutes, as sleeping longer gets you into deeper stages of sleep, from which it’s more difficult to awaken. Also, longer naps can make it more difficult to fall asleep at night, especially if your sleep defecit is relatively small. However, research has shown that a 1-hour nap has many more restorative effects than a 30-minute nap, including a much greater improvement in cognitive functioning. The key to taking a longer nap is to get a sense of how long your sleep cycles are, and try to awaken at the end of a sleep cycle. (It’s actually more the interruption of the sleep cycle that makes you groggy, rather than the deeper states of sleep.)

As there are pros and cons to each length of sleep, you may want to let your schedule decide: if you only have 15 minutes to spare, take them! But if you could work in an hour nap, you may do well to complete a whole sleep cycle, even if it means less sleep at night. If you only have 5 minutes to spare, just close your eyes; even a brief rest has the benefit of reducing stress and helping you relax a little, which can give you more energy to complete the tasks of your day.

Tips For a More Effective Nap If you want to obtain more sleep, and the health benefits that go with getting enough sleep, here are some tips for more effective napping and sleep at night:


Avoid caffeine after 3pm. It’s a stimulant that can disrupt your sleep and stay in your system longer than you think; its half-life is four to six hours!
If you don’t want to nap a long time, set an alarm.
If you don’t have time for a power nap, or don’t feel comfortable napping during the day, try meditation; it gives your body a rest and produces slower brain waves similar to sleep.