BLOG 239 ASPIRIN
Aspirin is a salicylate (derived from a plant) and is a nonsteroidal anti-inflammatory drug (NSAID). The earliest uses of this drug date back to the Greek physician Hippocrates in the 5th century B.C. He used a powder extracted from willow’s bark. It works by blocking a certain natural substance in your body to reduce pain and swelling. Today you can walk into most any store and purchase this product. Almost anyone and everyone has used it, but when it comes to kids, it is important to consult your doctor before treating a child younger than 12 years. Aspirin is a home remedy or doctor prescribed treatment for so many different purposes. It’s that easy remedy we turn to first at the sight of pain or discomfort.
Aspirin is the fixer upper solution to many conditions. The most common uses include trying to reduce a fever, making a headache go away, reducing pain and swelling, and to helping alleviate symptoms of a cold. Aspirin in also a blood thinner. Often times a doctor will prescribe its use to help prevent blood clots. This is especially true prior to a surgery, when a doctor might prescribe a low dose of aspirin to help ward off blood clots in the process. This can also help with the prevention of heart attacks, strokes, and help reduce chest pain. A doctor might recommend the daily use of aspirin as a preventative method.
It is used to aid muscle and tooth aches. When taking at your own will, always read and follow the directions. The dosage is dependent upon the condition but it important to not exceed amounts outside of the recommended directions within a 24-hour period. Everyone’s body responds differently to aspirin, but some of the less serious side effects include heartburn and an upset stomach. More serious side effects include kidney problems, vomiting, bruising, bleeding, ringing in the ears, dizziness, or feeling constantly tired.
It is always important to consult a doctor at the first indication of any of these adverse effects. It is important to avoid aspirin if the person has a bleeding disorder, particularly stomach or intestinal bleeding. Aspirin poisoning is one of the common forms of accidental poisoning in children. Inappropriate dosages to children and elderly cause this poisoning too. The first signs of poisoning include ringing in the ears, rapid breathing, and dehydration.
Aspirin is a drug and it is always important to address any medical attention that goes beyond the scope of self care with a doctor. Aspirin seems to fix about any symptom, but only temporarily. Listen to the body and when over the counter isn’t effective, a doctor should be advised. Pain is not meant to last, but don’t keep masking. Take aspirin as needed in the advised amount and it may just fix what needed a little attention.
BLOG 238 FOOD WASTED
Food thrown out, gone bad, or not eaten, has become a wasted resource in America. Some studies have put food waste at 30-40% which is almost 1/3 of our national food supply. Of course, the perishable food items, specifically fruit and vegetables, are the most commonly thrown out. It can be tempting to point the finger at restaurants or grocery stores, but the reality is that food waste is a household phenomenon. Food distribution can also be considered part of the problem.
Shockingly, Americans are throwing away nearly 6 billion pounds of food every month. The main reasons for this include:
1. Cosmetic reasons: Foods such as fruits and vegetables have blemishes on them or lose their appeal becoming discolored over time.
2. Over-purchasing and over-stocking: Buying in bulk is the new fad and stores cater to saving money when this is done. The consumer feels they are getting the best value for their dollar, even if they don’t eat all they have purchased.
3. Sell-dates and expiration dates: There can cause confusion about how long a food can be stored for, and most people are overly cautious and better safe than sorry when it comes to this factor.
The problem is that hunger and food insecurity are a problem in America. Nearly 40% of food supply is being lost. There are nearly 50 million people who live in households that do not have adequate food supply. Our food supply costs nearly $165 billion and 25% of our fresh water supply is used for this production. That means that water supply is also wasted.
We might have been raised and told to finish everything on our plates. Yet today’s food culture displays the bigger the better, making portion distortion a leading cause of the obesity epidemic. It is important to learn how to shop, cook, and store food properly, even if it takes added time or extra dishes to clean. Get behind the movement of legislation that supports lowering food waste helps our society as well. Donating extra food is always highly recommended. Someone who is looking for their next meal at a shelter, on the street, or at the food bank, are in need. These facilities are primarily volunteer based, and every little effort will help. Check the shelves at home before grocery shopping to see what you truly need first. Buying in bulk is resourceful, but this may be more applicable to processed foods with a longer life that allow for more time to eat them. Food is our fuel and the body needs nutrients to function. Don’t waste such an important resource we are lucky to have.
BLOG 237 DINNER PROBLEM
The trouble with dinner time…. well this can be complicated and it is a common problem. Do you have a habit of overeating at dinner?? There are a number of reasons why dinner can derail a diet and end a positive eating day with a plethora of bad choices in one meal.
1. Skipping meal prep: Most people tend to meal prep for the meals that are not at home for. They pack their snacks and lunch with the intention to come home and then make the healthy dinner they are planning to have. However, when work ends and errands start or appointments or driving the kids around, the window for dinner time preparation becomes smaller and smaller. Suddenly it’s easier to just grab fast food, order a pizza, or just have bowl of cereal or grilled cheese. Sound familiar??
2. Emotional eating: Food can be comforting. After a long stressful day, mind you of positive eating, you finally just break at the end of the day. Baked chicken or pasta and garlic bread?? One just sounds so much more appealing than the other after dealing with people all day, endless meetings, and all the stress that somehow accumulated. Sound familiar??
3. Time: After work doesn’t mean that the day is over. Say work ends at 5pm. You hit the gym, pick up your prescription, and then have to stop at the store, and now it’s 8:30pm. Time to cook?? Well by the time you do it’s 10pm and you are too hungry to wait. So fast food or warming something else up rather than what was originally planned is the easier solution. Sound familiar??
4. Cooking for the family: Cooking separately for yourself takes time and effort because not everyone likes your fish, rice, and vegetables. The kids want macaroni and cheese and your spouse says why do they need to eat like you are. Now you are cooking three different items instead off all in one. The effort and time make you frustrated so you cave into having what everyone else will be having. Sound familiar??
5. You didn’t eat all day: You got caught up at work and had to skip lunch. By the time you got done, you missed your snack too. You feel ravenous and could eat a cow. Dinner sounds amazing and you go into overdrive eating more than you normally would. Instead of eating throughout the day, you overate all at once at dinner. Sound familiar??
I like to think of these dinner mishaps as the number one reason why we have to plan ahead. We have to line up what we are going to do and take the time in advance. Some people just know that the afternoon is when life hits so they workout in the morning. Some people just know they have to take care of everyone else after work. Some people just know they are too tired after work. In our vulnerable, hectic, and most stressful times of the day, that is when our preparation kicks in the save us. Don’t wait on dinner time to suddenly make the right choice, because often time willpower has been all used by that time of day. On that note, what are you having for dinner tonight??
BLOG 236 AGE COMPLAINTS
“I’m getting old”, is a common phrase we use to associate aches, pains, and ailments with. Blame it on age. Degeneration, slowing down, and parts not operating like they once used to, all come with age. Most of these issues are normal and are common culprits. Some are preventable through lifestyle, while others just happen in the “golden years”. The senior population is growing and by 2030, 1 in 5 Americans will be over the age of 65 years. Women’s average lifespan is over 80 years and men 75 years. Just because people are living longer doesn’t mean these ailments are going away. Keeping one’s bones, belly, and brain in tip-top shape is very important. Here are some common complaints:
1. Osteoporosis: Bones tend to become thinner and weaker with age. The bones can become fragile and easily break. Breaks become more susceptible with falls and sometimes even every day movements. As we age, the body absorbs old bone tissue faster than new bone can be created.
2. Vision loss: Macular degeneration and glaucoma are common. The part of the eye that allows us to see detail, degenerates over time. The risk for macular degeneration increases 30% after age 75. Glaucoma is due to fluid pressure in the eye. This causes loss of peripheral and direct vision.
3. Hearing loss: About 43% of people age 75 and older have some degree of hearing loss. This is usually the loss of high pitch noises. Eventually is can be the loss of any type of noise.
4. Bathroom problems: Constipation can be common with age with about 26% of women and 16% of men having this issue over the age of 65. This can be due to less physical activity, dehydration, and less fiber. Women can also have urinary incontinence. The pelvic muscles have lost their strength. Men can have this problem due to an enlarged prostate.
5. Cognitive impairment: Becoming forgetful or confused is commonplace, but as this progresses concerns may arise. Alzheimer’s can develop and can cause irreversible brain damage.
6. Arthritis: About 1/3 of people over the age of 65 have this. The fluid and cartilage in our joints does wear out. This can cause pain and is common in the hips, knees, wrists, spine, and fingers.
7. Balance issues: About 40% of older Americans have balance issues. This can be from dizziness, medications, or other medical conditions.
8. Heart disease: The heart ages with you and this causes it to work harder. This can lead to heart related problems such as heart attack and stroke. Heart disease is the leading cause of death in persons over age 65. Healthy lifestyle can help reduce this risk.
9. Flu/Pneumonia: The immune system becomes weaker with age. Complications from the flu can result in pneumonia. 71-85% of flu related deaths are from people over age 65.
10. Diabetes: The risk for development increases with age. Blood sugar become too high and this can cause problems for the eyes, kidneys, and nerves.
BLOG 235 NIGHT vs MORNING PEOPLE
In this world, there are morning people and there are night owls. Our body has a natural 24 cycle called circadian rhythm. This is a person’s internal clock that wakes them and puts them to sleep. Some people have a naturally longer cycle and others have a naturally shorter cycle. This cycle isn’t always set in stone and can change throughout life. Young children tend to be early birds, teenagers tend to stay up late, the college years are very late, and then adulthood seems to change people back to the morning time.
A person who is a night owl might not be able to survive a morning without caffeine. This is especially true if there is a day job that makes the early alarm clock go off. Night owls have been said to be more depressed and consume more alcohol. At the same time, night owls have been said to be able to stay more focused throughout the day without getting tired.
Morning people tend to have more regular sleep patterns because they arrange their bedtime to align with the early risings. There’s err on the side of caution of staying up too late. They have been said to feel better overall than night owls.
There are a number of traits that differentiate these two types of people. Just for fun they will be revealed, but that does not mean they’re scientifically backed.
1. “Early birds get the worm” vs “Even owls catch the rodents and insects they want with their amazing senses, even without sunlight”.
2. Early birds are perfectionists vs night owls are go getters: morning people live a more strict regime while night people are more impulsive and spontaneous
3. Early birds wake up with smiles, while night owls wake with frowns: The morning doesn’t mean ready to start the day for everyone.
4. Early birds are proactive vs night owls are smarter: early birds operate on the hours most of the world does between 9-5.
5. Early birds like tea while night owls like alcohol: these are beverages associated with time of day
6. Early birds like breakfast vs night owls like dinner: Time of day and time of eating just work in that favor
7. Early birds are older vs night owls are younger: seniors are known for waking before the rest of the world while young kids stay up much later and enjoy the night life.
The body and time should be friends, but variety is the spice of life. Early birds might drift towards friends who are early birds too and this could be said for night owls too. We all have to sleep, I guess it’s a matter of when.
BLOG 234 COMPARISON COMPLEX
Getting stuck in a hole of comparing yourself to others can wreak havoc on self-esteem. Confidence in question leads to poor self-worth. In today’s social media imaged filled culture, one can find themselves lost scrolling, clicking, and then thinking about how they shape up to what they see. For example, when it comes to fitness, you can tell yourself from that start that your goal isn’t about the weight loss numbers. Then you look at a feed of so many before and after photos, only to find yourself wondering why your results don’t add up the same. At work, you compare your performance to others so that you feel productive or purposeful. In school, you become competitive with grades. At restaurants, you look around to see what others have ordered. Parents compare themselves to others. They question whether their child should have a cell phone or not because their friend’s child is the same age and has one.
We can become so busy worrying about others, we loose sight of ourselves. We start to blame others for our own actions. When we have done the best job that we can there is no need to compare to anyone else. You have to be proud of yourself, otherwise you never live up to what you expect. That leads to depression and a downward path to negative thoughts. You actually limit yourself when you compare yourself to others because you are basing your potential on someone else’s.
All of this means that it may be time for a social media detox. It many be time to water your own grass and not worry about your neighbor’s. Don’t resist the past and accept where you are and aspire for where you want to be. Life might have been messy or bumpy, but the straight and narrow path doesn’t necessarily equate to happiness. Lack of adventure doesn’t mean success. You are writing your own movie, and the ending isn’t fixed. There is more to come, so play out the scenes how you want to see them. Be grateful instead of always wanting more. Maybe you aren’t meant to have more. Don’t let fear guide you. Comparison is a form of fear. It is not being confident in your own self to be strong on your own, no matter where that leaves you in the line-up. It is okay to be inspired by others, but don’t compare yourself to their aspirations. You are you. You have to be nice to yourself and learn to ignore the bully in your head. It’s time to be happy and to be free from comparison. So let those scores go, you are the winner of your own life.
BLOG 233: AIRPLANE GERMS
The thought of sitting in a plane for many hours, just screams germs. Everyone is sitting in an enclosed spaced, breathing recycled air, and then there are people who cough and sneeze in this air. Traveling during the holidays also is the time of year for colds and the flu season. Some studies say you are 100 more times likely to catch one of these while up in the air. Switching seats from the sick person next to you is not always an option. Being mindful of what you touch with your bare hands is always a good idea to be highly cautious of. Think about the number of people who are using the same bathroom on the same flight. Think about all the items with luggage, shoes, and matters of personal hygiene that are all in one location.
In between flights, under the constraints of time, the flight staff might not have had enough time to thoroughly clean. Between all the seats, seatbelts, and buttons that people touch, there are a lot of places to wipe down. Going row by row, aisle by aisle, is not always possible when trying to stick to a timely flight schedule. So the germs just stay there and then next layer of germs now enter to make matters worse.
There are shared earplugs, blankets, and pillows. There are so many germs and many people eat the airplane food not even considering to wash their hands first. There are only one or two bathrooms and a line so hand washing gets neglected. Planes are actually pretty old too. Some of the very planes we fly in today are over 20 years old. That means unless the upholstery and additional seat belts have been readily replaced and refurbished, the germs just keep piling on. People become tired and fatigued and then careless with their germs. There are also children who don’t cover their mouths when they cough or sneeze and put their hands in their own mouth and noses only to continue to touch parts of the plane.
We have to be ready to fly with our germ protectant force ready. Have hand sanitizer ready, bring your own pillow and headphones, and try to avoid touching any common areas with your bare hands. Staying hydrated and making sure to take a multivitamin to keep immunity up is important to come prepared and try to avoid catching something in the air. Travel is fun and safe, but not free from germs. You never want to arrive at your destination feeling sick and unlike yourself.
BLOG EATING OUT VERSUS EATING AT HOME
BLOG 232: EATING OUT VS EATING AT HOME
Almost a daily decision we face is what to eat….followed by where?? Eating our or eating at home is a daily choice with both pros and cons among these options. Sometimes this choice is a matter of taste-buds or it can based on budget. We have to eat to live, but what we eat is the topic of our mind’s conversation on a regular basis.
Eating out
Going out for food can be a nice treat, a normal part of one’s day, or as part of a celebration. There is a social aspect that brings people together. It’s nice to see others outside of the work or home setting. Eating out provides the opportunity to eat foods you wouldn’t normally have or to try something completely new and popular. There’s no preparation, just order and eat. There might be coupons or specials to take advantage of. There are also plenty of different beverages to select from to wash down the meal. There’s no clean up, it’s normally faster, and it’s easier to please a variety of people with different needs and food preferences. It can be a nice break from a routine. However, dining out usually involves eating foods higher in fat and sodium. This portion distortion has paved the way for the obesity epidemic. The idea of convenience overshadows health and nutrition.
Eating at home
When eating at your own place, the cost is lower. You are not paying for the labor, rather, you are doing the work yourself. It is a way to socialize as you prepare the meal and can have many helping hands. It is easier to accommodate to needs (allergies, time, or getting everyone in one place). Eating with children can be less stressful at home versus at a restaurant expecting them to behave. You can even cook extra or more to have as leftovers later. Freezing large portions is meal prep conducive. Cooking at home can also give a person the opportunity to feel accomplished by pleasing and providing for others, as well as making new recipes or food from scratch. You also know what you are putting in your food with all the ingredients and what the food is cooked in. You are better able to serve yourself just until you are full or to have the willpower to not overeat. You are able to be in our space, use your own pots and pans, and then appreciate the work you have done.
Everyday involves eating and no one can say they don’t think about food at some point on a daily basis. The trouble is that food is so much more than just eating, rather, there is an entire emotional and psychological component involved. In the end, what we put on our plate, be it out or at home, will affect our health. The freedom of choice can sometimes be more agonizing than rewarding.
BLOG 231 COMFORT FOODS
Food that makes you feel good. Food that provides well-being. Food that is home-cooked and a reminder of childhood. Food that is usually high in fat, sugar, and carbs. After a hard day or bad experience, we start looking forward to a particular type of food. Most people can name their top 3 go-to foods. The food alters our mood by comforting our emotions. Maybe it was a terrible day at work and you can remember your mom making you hot chocolate and brownies when you came home from school and had a bad day. So now you associate hot chocolate and brownies with comfort, consoling you after a troublesome time.
Some people say tuna melts, some say macaroni and cheese, some even say creamed spinach. We crave these foods because the fats, sugars, and carbs activate the brain’s reward system. This brings pleasure. It is a form of emotional eating and using food as a coping mechanism. It also makes us feel like we belong. Comfort foods are reminders of good times with family and friends. Think of Thanksgiving. Making turkey and stuffing and having the whole house warmed with this smell, is a reminder of this time of year and gathering with loved ones. Comfort foods are a momentary indulgence
Your gut talks to your brain. Eating these foods can help deal with stress and intense situations, for the time being. Eating becomes an urge driven by emotions and moods. We know that deep down eating won’t solve the problem, make the feeling permanently subside, or settle the issue at hand. Yet, living in the moment can be human nature to just feel better. The problem is that the mind makes the connection that food is making you feel better and suddenly this become a habit to reach for, no matter how or big or small the dilemma. What was once a “sometimes” method to just get through a bad day has become a every Wednesday after the staff meeting you hate, treating yourself to dessert and happy hour. The cycle continues. Our relationship with food is complex, but don’t make it even worse by overusing and abusing a comfort method. Emotional eating rarely leads to weight loss or fitness results.
BLOG 230: JOBS THAT CAUSE WEIGHT GAIN
A career life and the adulthood that goes along with making a living, can correlate with lots of time spent sitting. the hours of being sedentary increase with age and eventually, less time is spent being active and making healthy choices. Between office lunches, entertaining clients and customers, the spread in the breakroom, vending machines taunting in the hallways, and whatever co-workers decide to share, the combination of more time seated with more sugary and fat ridden foods, become a recipe for gaining weight and increase the risk for poor health.
Some of the most common jobs that are prone to weight gain include the following:
1. Software engineer: IT professionals are prone to getting wrapped up in projects that lead to skipping meals and then eating junk food when there’s time to scarf something down. All this while sitting at a computer.
2. Nurse Practitioner: Ironically this profession in the health field that advocates for nutritious eating, is rampant with stress eating.
3. Teacher: Between students, other staff members, parents, and standardized testing, this profession can be stressful. Managing a classroom setting all day then taking homework to grade can lead to stress eating and reaching for whatever is closest and most convenient to eat.
4. Police offer: There are many hours spent patrolling, sitting, and observing. When there’s action this can be very stressful. Dealing with life threating situations does lead to stress and often times comforting foods.
5. Bus driver/ Taxi/Uber/Lyft Driver: Night or day, this job is all sitting and eating on the go.
6. Administrative assistant: This profession requires juggling the lives and schedules of everyone else, leaving little self-time. Often times, this person is the first one in the office and the last one to leave, sitting and working away to help others.
7. Call center or sales jobs: The phone is always in hand and each hour is filled with constant conversation while sitting. Customer service can be stressful, while meeting commissions and quotas.
Stress alarms the body as cortisol levels strike. Feelings of fight or flight lead a person to want to suppress such levels of high emotion with food or drinks. The mind doesn’t always turn off at the end of the day, and poor sleep leads to poor choices. Waking up tired attracts the easy route when it comes to what to wear, what to eat, and this can lead to complete disregard for extracurricular activities like exercise. Even though a person might be sitting all day, coming home and sitting more sounds more appealing then hitting the gym. Suddenly, years have past and pounds have added up. Your I.D. badge depicts an entirely different body shape. Don’t let stress and your career cut years off your life. Don’t work just to use your health insurance later to cover the costs of the damage that has resulted to your body. Find time for health and set the example to your co-workers that quality of life is critical and necessary.