Do Some Good

Have you ever heard someone say doing things for others makes you feel better? Or maybe doing good makes you a better person? I have and I do! One of the charities I'm involved with is Soldiers' Angels. SA is an all volunteer 501 (c)(3) non profit organization that supports our military members (including Veterans) and their families during and after their deployments.

As an Angel I've adopted a soldier (well in my case I have a Paratrooper, a Marine and a K-9 Team: handler & military war dog) with the commitment to send 1 letter or card per week and 1-2 care packages (doesn't have to be large or expensive at all) per month. I'm also a Team Leader for the Letter Writing Team and a member of the VA (Veterans Affairs) Team. This is an AWESOME fulfilling experience. Every time I hear back from my soldiers or someone I've written from the letter writing team, I feel such a rush of the "warm fuzzies". It feels so good to help. You wouldn't believe how many of these guys and gals don't receive mail. Just to hear their name at mail call boosts their morale. I love it!

So how can you get your own case of warm fuzzies? Well, you can join Soldiers' Angels or you may want to sponsor a "make your own stuffed animal" kit from We Stuff 4 Soldiers. If you're sponsoring a kit or making a donation to We Stuff 4 Soldiers, you may want to check out the contest going on over there. You can receive a "Stuff On Us" Plushie Gift Card from StuffandPlay and be entered into a drawing for a $50 Amazon Gift Certificate. How's that for making a case for "it's good to give AND receive"?!

Develop Your Total Living Routine: Mental

Part of the "Can You Afford Health" Series

Originally my plan was to give you the information all in one post to assist you with how to "Develop Your Total Living Routine". However, as I began writing, I realized that I would be doing a disservice to you by cramming it all into one post. For one, it would have been too long. For another, it wouldn't have given you time to digest the pieces and give them each their proper "due". Part of developing your total living routine is internalizing and refocusing yourself with each component as they come together as a whole.

The words "internalizing" and "refocusing" go hand in hand with "reimaging" which all make up our first component of Total Living--the Mental aspect.

Get Your Mind Right

Yep, I've issued a challenge. Get your mind right! Change your outlook. Reimage negatives into positives. I was in a discussion on a blog post talking about opportunities being everywhere. This post combatted the popular belief that "opportunites only come once in a lifetime". I agreed with the poster that opportunities were abundant. You have to train your mind to look at opportunities differently. Once you do, you'll find them in many things. Once you've reimaged your mind you've increased your opportunity quotient. And guess what? I'm so proud of you!

How do you reimage your mind?

1- Start reading positive books. What you feed your mind has a direct impact on what your "vision" is.

2- Create a Dreamboard/Dreamcards. What are your dreams? What are your goals? Find images that correlate with what you've dreamt up for yourself. Assemble these images and words on posterboard (or corkboard) and hang it in a place where you'll see it daily...multiple times per day. Dreamcards are very similar. Use index cards to write down your goals and personal absolutes. Post the cards in different areas of your living environment. Be creative, colorful, festive when making your dreamboard/dreamcards. You want to make them exciting to look at...which will make you want to look at them more. Constant visual images of your dreams, goals and personal absolutes will manifest into reality.

These are two key steps to "getting your mind right". Once you've become a positive image photographer, you'll find that it's a bit easier to tackle the other components of the Total Living Routine: Spiritual, Physical and Financial. I'll be back with posts dedicated to those! YAY!!

DREAMBOARD EXAMPLE
(Courtesy of Successful Inspirations)

Can You Afford Health? Pt. 1

How much is your health worth to you? I'm hoping that you'll say priceless. In fact, I'm willing to bet most of you will say priceless. But are you just saying that to have something to say? To conform to what you think others are saying or want you to say?

I can't count how many times someone has said "I want to be healthy" on their way to the fast food spot. Or "I need to get more exercise" while still sitting on the sofa. What? Being healthy is not a fad. It should be part of your living routine. What's a living routine? I've devoted a whole post to it that will be published tomorrow. But basically, it's a routine that you've developed for your life that encompasses total health (mental, spiritual, physical, financial).

This series is dedicated to answering the question of "can you afford health"? Or better yet can you afford NOT to be healthy? We'll see...

Eye On Carrots

I'm sure many of you have been told from an early age that carrots improve your eyesight because of the beta carotene. Well that's not entirely true. Even though carrots ARE a prime source of beta carotene. It's the beta carotene that, when consumed in excess rather than moderation, can cause more harm than good.

You see, your body converts carotene into Vitamin A. Vitamin A is a top player in eye health and is responsible for good and bad eye sight. Many of the diseases and eye illnesses result from a Vitamin A deficiency. But before you go on a "What's up Doc" carrot eating marathon, too much Vitamin A is toxic to your body.

Hypervitaminosis A is a fancy way of saying you've taken in too much Vitamin A. This causes, amongst other things, liver problems, hair loss and jaundice. Remember being told if you eat too much of something you'll turn into it? In the case of jaundice, you'll turn into a carrot or squash...at least the same color.

For those kiddies reading this, no use trying to tell your moms and dads that I've told you veggies are bad. I'm not saying that at all. Just eating in moderation is the way to go!

Little known carrot fact: Carrots are a highly refined version of the weed, Queen Anne's Lace and are native to Afghanistan. Who'd have thought?

Top 5 Health Inspiried Top Fives

Problogger's Group Project really has had some good submissions (including mine if I say so myself) Believe it or not quite a few of them had something to do with health. I'm posting my favorites here. In the spirit of the Top 5 here are my Top 5 Health Inspired Top Fives:

5 Cool Things You Can Do With Your DNA
Get Fit&Sexy While Blogging
Top 5 Healthy Relaxation Techniques
Top 5 Special Health Tips
Top 5 Ways To Get Rid Of Your Muffin Top Without Dieting

This one and this one aren't health related but I had fun reading them. I'll be back with more of these awesome submissions tomorrow. I won't promise they'll all be health related though because there are some great non health posts that I'm really digging. (<-----how 70s is that?) I'll tell you one thing...I don't envy Darren (Mr. ProBlogger himself) in the least. LOL

5 Reasons To Work From Home (or call in sick)

There as so many reasons to actually work from home (something I have the privilege of doing), I had trouble only picking five. Okay, I know there are some of you out there who think that the only reason I had trouble picking five was because I love to run my mouth. My response? So what? *CHEESE* Enough stalling, here's what you've been waiting for:

Top 5 Reasons Working From Home Improves Your Health (of course they're in no particular order)

• Work in your pajamas/don't have to get dressed. What does this have to do with health? Well women especially can appreciate this since foot health is enhanced. There's something to be said about no longer having to worry about high heel induced corns/bunions on your toes.
• Less weight gain. No more fast food lunches. Not to mention office potlucks followed by continuously sitting on an ever spreading rear end (or "sit down place" as we grew up saying in my family) are now shifted to the past.
• Stress Levels/Blood Pressure become lower. Since office politics and gossip are reasons for now ex coworkers going postal, you can breathe a sigh of relief. After all, you're sitting comfortably at home.
• Cultivate a more positive family environment. Now you have more time to spend with your family and have the time to take an active part in your child(ren)'s education. Better yet, Billy and Susie don't have to break into their piggy banks to hire actors for "Parents Day" at school.
• Promotes Respiratory Health. Now that your commute is gone you're not only saving the environment but your lungs too. No sitting in traffic breathing in the fumes of that old truck in front of you.
  

Here's a bonus reason (yeah I know it was only supposed to be 5):
Joint Health: You're no longer jumping through hoops to win that coveted "Employee Of The Month" parking spot. Hallelujah! No more mad dashes for the last decent parking space. That's a two fold reason right there. Why? That also means no more "life comes at you hard" moments when you're trying to park and a coworker tries to swoop in at the same time.

POST NOTE:

Thanks to Darren at ProBlogger for inviting us to submit our TOP 5 lists. Hey if you have a Top 5 click on the link and get your shot at winning $1001USD!

Be A Boy Scout...Even If You're A Girl

For the past couple days I've been thinking about being prepared in an emergency. I gave myself a test of my own making and realized I barely knew what to have in my emergency kit. I knew the important things such as beef jerky (I prefer the healthy jerky), first aid kit, flashlight with batteries and water. I'd forgotten clothes, plastic garbage bags and needing to pack my items in a water resistant backpack. Ehh, you can't remember everything. But anyway, I figured I'd better get my emergency bag packed now rather than waiting until an actual emergency because I know I'd definitely forget something in the rush should anything actually go down. Of course, saying this to myself made me think of you all. So with that said, here's what the Red Cross says you should have in your Emergency Preparedness Kit. A couple things that aren't on the list are activities and games including books, drawing and writing materials, pocket sized electronic games. These are a must, not only if you have children but for you too. Nothing like keeping your mind occupied. Hmm, I wonder if having one of those inflatable air mattresses would be going overboard? What do you think? Well anyway, definitely keep in mind that there's certainly something to the Boy Scout Motto: ALWAYS BE PREPARED!!

Me Want Healthy Donut...Mmmm

Apparently, I'm late since I'm just finding out about a couple donuts on the market that are proclaimed to be healthy/good for you. You know me, I had to dive in and find out all that I could about these delicious little bits of healthy goodness.

First on the list is the Whole Wheat Glazed Donut from Krispy Kreme. I know, I know, you're salivating at the thought of a Krispy Kreme donut that may actually be good for you. Right? I know the feeling. So just how "healthy" is this donut? Bottom line? Not much.

Here's how it stacks up versus their Original Glazed Donut:
Total Calories: WWG-180 OGD-200
Calories From Fat: WWG-100 OGD-100
Total Fat: WWG-11g OGD-12g

I could post more nutritional information but really, what's the point? Lesson learned here? Naming something "Whole Wheat" doesn't necessarily mean that it's healthier for you. Just think, I was even bent on forgetting about the "sugar shake" that overcomes me whenever I bite into a Krispy Kreme donut for this. Blah!

Now for the second healthy donut "Super Donut", brought to us by former Pittsburgh Steelers star, Franco Harris.

The Super Donut (retails for about $2.69/box of 6) is chock full of vitamins, minerals and protein. They don't contain preservatives, trans fats, artificial flavors or colors. What's the nutritional breakdown here?
Total Calories: 240
Total Fat grams: 13
Carbs: 24
Protein: 7g
14 vitamins and minerals including Vitamins A, C, E and Bfamily, folic acid and calcium.

Of the two of course the Super Donut is the healthier choice. In fact, you can find these donuts in school cafeterias all over the United States, nursing homes, health care facilities, even on our military bases! Come to think of it, as of now, those are really the only places you'll find them unless you live in the Pittsburgh area (pick them up in your grocers freezer. I've always wanted to say that).

What To Eat When You Can't Sleep

Insomnia has many causes including stress, depression, over excitement, overeating too late too close to bedtime and jet lag. Another cause may be just plain old nosiness, being afraid you'll miss something. But I don't know if that's scientific enough to be an "on the record" cause.

If you're one of the many people who suffer from insomnia, you know how hard it is to fall asleep and stay asleep. What you may not know is what happens as a result of you not being able to sleep. Some common complications of insomnia are developing psychiatric problems, taking unnecessary risks, traffic accidents, developing diabetes and also hypertension.

Also as an insomnia sufferer, you've probably tried different things in hopes of finding a remedy. Help is on the way. Today's post is all about foods you can eat that are supposed to be solutions for insomnia.

Just what exactly can you eat that will send you on a roundtrip (yes roundtrip...one way would mean you're dead) journey to "LaLa Land"? According to this list found on Healing Food Reference, the foods that are terrific for calling the hogs are:

• Wheat
• Mulberries
• Zucchini
• Kava
• Chia seeds
• Oysters (hmm now I thought oysters were an aphrodisiac too...)
  
• Pumpkin
• Lettuce
• Oats
• Barley

If you're surprised that turkey didn't make the list since it contains L-tryptophan, don't be. Don't know what L-tryptophan is? It's an amino acid known to have a sleep inducing effect. Don't be surprised because turkey also includes other amino acids that somewhat counteract tryptophan's effect. If you're still skeptical and thinking that you know you feel lethargic on Thanksgiving after eating your delicious helping of turkey, keep in mind that Thanksgiving is normally a carbohydrate, fat filled feast. That certainly contributes to a little sheep jumping over the fence action.

Ok, soon to be sleepy heads, grab a couple slices of Zucchini Nut Bread, Oat Barley Soup or Pumpkin Dip and see how long it takes before you're watching the back of your eyelids. Ahhh, sleep at last, sleep at last, thank God Almighty, sleep at last!

Top 5 Issues In Black Health

When considering who takes their health the least seriously, you'll hear more than a few people say Blacks are in the lead in that area. Personally, I'm of the mind that while there could be some truth there, we're actually making strides to become healthier.

What you're finding now in Black Americans is a generation that is benefiting from the many health strides that have been made over the years. We're presented with more and more information on specific health concerns and we're also in a better financial position to take advantage of prevention, treatment and care of these health issues we face. I would even say that a consideration could be that of sports nutrition. So many of our youth have dreams of competing in sports on a professional level, they are now realizing that nutrition may be one of the top factors that will set them apart. It's no longer "talent" alone that will get them that golden opportunity.

Of the many health concerns in America, the Top 5 Black Health Issues are (in no particular order)

• AIDS
• Stroke
• Hypertension
• Heart Disease
• Diabetes

Now that we have more information readily available and socio economic (while certainly still an issue) factors are more positive, we're in position to tackle these health issues head on. We know that lack of exercise contributes to hypertension and heart disease. We're more educated concerning AIDS as well.

I will not say we're at a point that the issue of Black Health has become a non issue. I will say that we have the tools to continue on the positive path of change where our health is concerned.

Workplace Fitness

America is overweight. Yep, we already knew that. Larger portions and more moving away from natural foods has quite a bit to do with it. Another contributing factor in my opinion is the fact that we're working more, exercising less and sleeping less (oh you didn't know insomnia is a contributing factor to being overweight? Yep it sure is...especially when you're up in the middle of the night snacking and aren't active enough to burn off those calories you've just ingested).

Many experts, trainers and gym teachers (thrown in for novelty) will tell you that you should be exercising more. 30 minutes a day at least 3 times per week is a widely suggested minimum. With many Americans working more than a 40hour week just how are you expected to squeeze time in for a good 30minute workout? One way is to get to work a little earlier than usual and take advantage of that employee fitness center. More and more employers are realizing that a "fit" worker is a productive worker. As a result they've instituted more "wellness in the workplace" programs. After all, there's nothing like being hopped up on endorphins to start your day and close that deal come meeting/presentation time. Employers realize the benefits of this.

Another good way to get that exercise in is to do the obvious...walk. Take the stairs (start a couple days ahead if you work on the 80th floor), park as far from the entrance as you can, take your running shoes and enjoy a brisk stroll during your break time.

Most of these suggestions may not be anything new to you. The main thing here is to just get active. No more excuses. Go, go, go, go...

Healthy Job Spotlight: Athletic Trainer

OHSucker's Healthy Job series spotlights jobs in the health industry that aren't the normal "physician, dentist, nurse" type jobs. Today's post is on something very dear to my heart...Athletic Training. For 4 years (3 years at Eastern CT State University and 1 year at NC Central University) I was a Student Athletic Trainer (complete with an ATC's version of the AMEX card...a Fanny Pack. Never leave home without it). To say I loved being a valued part of the Sports Medicine team would be an understatement. This is a great profession to get into, especially if you love sports and medicine (basically someone like myself).

So what exactly is an Athletic Trainer? A Certified Athletic Trainer (ATC) is a health care professional who specializes in preventing, managing and rehabilitating injuries that occur during physical activity. An ATC isn't a physician so they don't diagnose injuries or prescribe medications. In order to become an ATC a student needs to enroll in an accredited program (a big congratulations goes to NCCU who in 2005 became the first HBCU to have an ACCREDITED Athletic Training Program. EAGLE PRIDE!!) and upon completion take a comprehensive test administered by NATABOC (National Athletic Training Association Board of Certification). Athletic Training isn't to be confused with Personal Training nor are ATCs' duties limited to working with athletes. Really, anyone who engages in physical activity can be part of an ATC's work load.

To learn more about Athletic Training or to see which schools have accredited programs, visit Athletic Training's governing body, NATA.

Photo courtesy of NATA.org

A Healthy Home For You And Yours

Often when the subject of a "healthy home" comes up one thinks about the foods we choose to eat and daily physical activity. Hardly does the toothpaste, laundry detergent, dish detergent, other cleaning agents, candles or air fresheners we use come to mind. We don't realize that many toxins in our home come from everyday items that we use regularly.

In fact our homes play host to these top "hidden" toxins: formaldehyde, lead, carbon monoxide, radon, solvents, pesticides, disinfectants, vinyl chloride and hydrochloric acid. These are called hidden toxins because they are not visually detected and they are found in places that you wouldn't necessarily think to find them. For instance, would you think that toxins could be emitted from your sofa cushions? No, neither did I. Formaldehyde sure has that carrier as one of its ways to make its dangerous presence known.

What can we do to begin to create a healthier home for our families and ourselves? For starters you may want to start using more natural products. Natural deodorants and other personal care items (Jason and Tom's products top this category), laundry detergents and cleaners (Seventh Generation is a top pick here). Remember our post on Natural Wax Candles and their benefits? Yes, you guessed it...this is another easy way to make your home a "Toxins Free" zone.



Photo courtesy of Spa Finder, Inc

Everyday Home Spa

There are many posts out in the net world that give pointers on how to bring the spa experience home and/or how to create your own at home spa. Most of these posts center around creating ambiance and an atmosphere of relaxation rather than an actual room transformation. If you're an avid reader of this blog you've probably already guessed that since I like to be a little different, this post is all about transforming a room (in this case the bathroom) into an affordable spa retreat all your own.

So why did I choose the bathroom? Well, many of us spend quite a bit of time here. This is one room where privacy is almost guaranteed. Notice I said almost. This is also one of the top answers when asked "where do you relax at home".

Making changes to your bathroom/soon to be home spa retreat doesn't have to be an expensive project. The first thing you'll want to do is change your lighting and add a dimmer switch while you're at it. Don't be afraid to do something with recessed lighting or track lighting. You may even want to think about contemporary, "not usually found in the bathroom" light fixtures.

So what's next now that you've made the lighting switch? Well now you can concentrate on the one area that's sure to get the most use...the tub. An easy, inexpensive way to create the ultra relaxation experience in your tub is to purchase a bath spa along with a spa showerhead. Add a cushy bench or chair, bath soaks, natural wax candles or aromatherapy oil diffusers. Don't forget to complete your getaway with your favorite soothing music, a nice leafy plant or two and decadent dark chocolate treats (remember dark chocolate is good for you).

Photo courtesy of Spa Finder, Inc

Is Colon Cleansing Necessary?

Colon Health is one subject that has been getting more and more attention over the last few years. It seems as if every natural health guru worth their salt has stated at one time or another that you should colon cleanse. I've seen recommendations from 7 days upwards to 4 months. Personally, I couldn't get down with a 4 month colon cleanse. Especially since part of the colon's duty (no pun intended) is to maintain your body's fluid and electrolyte balance. Improper or prolonged colon cleansing can have you become dehydrated. Why substitute one potential health problem for another that's completely avoidable?

Is colon cleansing for you? First, let me state that I am in no way giving medical advice. I'm only putting information out there for you to dissect and discuss with your health provider. Now that the disclaimer is out of the way, should you cleanse? Well, there are pros and cons. Many traditional physicians say that colon cleansing is not necessary, although they do recommend that you may want to cleanse when preparing for a colon exam. They don't feel it's necessary because the colon already eliminates waste on its own. Advocates for colon cleansing feel that while the colon does a decent job of eliminating this waste, it may need assistance because of our diets over the years. They feel that since many of the foods we eat now are not as "natural" as they could be, this introduces more foreign bodies and parasites into our digestive systems. This may not give the colon an opportunity to catch all the waste that we're trying to eliminate and can cause it to become backed up. A clogged colon is full of toxins and as you know...toxins are the prime cause of certain illnesses and ailments. I've even heard of people who have lost weight, along with stubborn pot bellies as a result of cleansing.

For those of you who are seriously considering whether colon cleansing is for you, Colon Cleansing Zone is a good resource. This site is full of information and resources to assist you with making the cleansing decision. Enjoy!

Tips For Triathlon Success

I'd begun my search by scouring sites and asking questions in order to bring you the best tips for triathlon success. There were so many variances and different suggestions that I thought I'd just go ahead post the best (in my opinion) blogs, sites, books and common suggestions with my input. Hey what can I say? Only the best for my readers! Enjoy!

Blogs

TriBlog: A great personal account of the "journey from couch potato to triathlete"
Triathlon Training dot Net: A terrific collection of tips for beginners by beginners. They've even posted their "transformation" pictures.

Sites

Beginner Triathlete: Keep track of your process online with a free training journal
Tri-Newbies Online: Awesome site for beginners. Great collection of other sites and relevant starting points.
Hulaman's Free Triathlon Training Tips: Another terrific resource. Best of all, the vast majority of the tips seem to be geared towards the "financially and time challenged".

Books

Here's a list of Books On Triathlon Training. These are a few of the best books on the list.
Triathlon 101
The Triathlete's Training Bible
Endurance Sports Nutrition
Triathlon Training in 4 Hours A Week

Best Suggestions

Regarding bikes: (from Hulaman) "Don't go and spend 3 grand on a new bike only to find out this triathlon training stuff is for other people. Go ahead and use your 10 speed, mountain bike or buy used and upgrade later if necessary. BUT, do make sure your bicycle fits properly and you have a helmet. It will also help you a lot if you equip your bike with clip-less pedals and shoes to maximize your pedal stroke."

Regarding transitioning: (can't remember the exact source but I know it was from one of these folks listed here) "Practice at least an hour a day on your transition". This will help you get your routine down pat for speed and ease.

Regarding weight lifting: (from Tri-Newbies) "Move up in weight every two weeks or so" and "Maintain proper form even if you're fatigued. The more fatigued you are the more prone to injury you become". Having been an Athletic Trainer in college I can't begin to stress how important AND true this is. Most of the injuries we treated were preventable injuries. Especially those that occurred in the weight room.

Regarding swimming: (from Beginner Triathlete) "Get more comfortable in the water by starting your workout with an easy warm up (ie kicking around on a flutter board)". The more comfortable you are in the water the easier your workout is and the less stress you experience. Yes, a no brainer, I know.

Regarding running: (also from Beginner Triathlete) "Take time when increasing your cadence. Be patient with your adaptation". Cadence is your steps per second. Don't become over concerned with getting a faster cadence down. It'll come as you progress with your training.

Regarding recovery: (another gem from Hulaman) "Cross Training is the best way to avoid burnout and still stay fit". Why? Well mostly because you've switched it up a bit, you're not bored and not as fatigued as you may normally become.

That's all folks! Good luck with your triathlon training. I know success at the finish line is just waiting for you...go get it!

Start! Your Heart

Over the last few years, as a society, we've been told that Cardiovascular Disease is our Number 1 killer (especially for women). From high rates of obesity, smoking, lack of exercise and high blood pressure, there's no wonder why our poor little hearts have started screaming that they've had enough. So what can we do individually to literally give our hearts a fighting chance? We can begin by healthier eating and beginning an exercise regime.

Where do you begin when deciding to eat for a healthy heart? The four main considerations are to eat less fat, less sodium, fewer calories and more fiber. I know many people who think that eating healthy is bland and boring. Both of these statements couldn't be farther from the truth. In fact, here's a heart friendly recipe for Chicken Breasts Stuffed With Ricotta and Goat Cheese. Click here for more heart friendly options.

Now that you've started eating healthier how can you squeeze in physical activity? One way is to participate in the American Heart Association's Start! Program. Start! was initiated by the AHA to combat this WHOPPING statistic: 70% of Americans don't get enough physical activity. Most say it's due to the fact that they don't have the time because of the many hours we work as a nation. There are still others that just aren't motivated...period. The premise of Start! is to have employers and their employees start down the path to healthier living and physical activity by walking. Ready to get your walk on? "Start" by participating in Start! Walking At Work Day on April 25.

As cliche as it sounds, we really do need to be "heart smart" and "good to our hearts". It's amazing how little changes can make a big difference. Start! your heart and make the choice to live longer!

JOIN ME IN HELPING THE AMERICAN HEART ASSOCIATION FIGHT THE NATION'S LEADING CAUSE OF DEATH. PLEASE MAKE A DONATION TODAY TO HELP ME REACH MY HEART WALK GOAL.