BOOKWERME's SparkPeople Blog BOOKWERME's Blog on SparkPeople, home of free diet plans and a healthy living community Steps Toward Better Health this is the last entry from the article by RealAge, Inc. 2004 Get In Step <BR> <BR> "Steps toward beter Health <BR> No other prescription for your health is as free and easy as walking. It can even equal more vigorous forms of exercise in terms of its ability to improve your health profile. And it is easier on your body, especially your joints, than activities such as running. Do you know of any medicine that has greater benefits for your health and well being? <BR> <BR> So start wh... Sun, 15 Oct 2017 09:32:11 EST I Wish I Felt Happier In General From Get In Step...article by RealAge, Inc. November 2004 <BR> <BR> "5. I wish I felt happier in general. <BR> Protecting and nurturing your mental health is an important part of overall wellness, and studies show that walking regularly has the ability to lower your stress levels. Also, studies show that aerobic exercise such as walking may bring long-term benefits to your mental disposition by warding off both depression and anxiety." <BR> <BR> I find it nice that I can walk in shorter wa... Sat, 14 Oct 2017 08:05:41 EST I Wish I Could Lose Weight This one is personal for me...i didn't start serious losing until I started regular walking! <BR> <BR> Article from RealAge, Inc November 2004 Get In Step <BR> <BR> "4. I wish I could lose weight. <BR> Although you might think that losing weight is the only way to enjoy an improved health profile, the truth is that regular walkers may not have to worry quite as much about what the scale says. Studies show that thin, sedentary people may have more markers of heart disease risk than overwe... Fri, 13 Oct 2017 09:00:26 EST 3. I wish I could protect myself from my parents' diseases. from article by RealAge, Inc. November 2004 <BR> <BR> "I wish I could protect myself from my parents' diseases. <BR> Your genetics determine only a small part of your health profile. Research shows it's how you live your life that really counts, and walking regularly can prevent and improve many serious chronic diseases." <BR> <BR> "Here is short list of ways that walking can reduce the impacts of disease. <BR> Moderately intense activities such as walking can: <BR> - Reduce cardiovascular... Thu, 12 Oct 2017 09:14:36 EST 2. I wish I could think more clearly From the article Get In Step by RealAge, Inc., November 2004 <BR> <BR> "2. I wish I could think more clearly. <BR> Need to sort out some things in your head? Few activities help improve your perspective as quickly as a brisk walk, which will boost circulation in all part of the body, including your brain. <BR> <BR> Some research also has shown that walking is associated with less cognitive decline and a reduced risk of dementia later in life. <BR> <BR> In addition to improving cognitive fu... Wed, 11 Oct 2017 08:54:06 EST I wish I had more energy From the article Get In Step written by RealAge, Inc. November 2004 <BR> <BR> " '1: I wish I had more energy. <BR> A short brisk walk may help you feel more alert and well-rested because of its ability to improve the quality of your sleep. Walking at a moderate pace later in the day can help encourage deep restful sleep. Finally, the mood boost you experience from walking may further enhance your energy levels.' <BR> <BR> 'Walking toward a good night's sleep. In a study, people who wal... Tue, 10 Oct 2017 15:28:02 EST Reflecting on how I got here. I joined SP in 2007. I used to keep a journal of health related stuff...and still occasionally add comments...also go back to reread what I wrote or saved. <BR> Shortly after I joined SP, I copied (typed out from magazine I think) a brief article from somewhere..."Get In Step written by RealAge, Inc., peer-reviewed by Dr. Axel Goetz, November 2004" Seeing articles about what I titled "Reasons I should be Walking Daily" is interesting to reflect on...Everything in this little article stil... Mon, 9 Oct 2017 11:15:30 EST What REALLY causes Heart Disease...important article. I found this article to be so interesting and I believe, really important. <link><BR>rld-Renown-Heart-Surgeon-Speaks-Out-On<BR>-What-Really-Causes-Heart-Disease.shtml </link> Sat, 1 Jul 2017 09:58:05 EST A to Z Happiness Boosters to try - 26 - Z Hard to believe that this is the last of the 26 entries! <BR> <BR> Good Housekeeping April 2015 page 215 <BR> <BR> "Z" <BR> "Zzzzzz/ You may have heard that if you want happiness for an hour, take a nap. And in fact, sleep plays a huge role in your mental state. 'Studies show that you're happier om days after you've slept well than on days after you've slept poorly," says Sonja Lyubomirsky, Ph.D., professor of psychology at the University of California Riverside. Naps deliver a restor... Sat, 12 Mar 2016 15:34:54 EST A to Z Happiness Boosters to try - 25 - Y "Y" <BR> "Break for YOUTUBE. Indulge your Grumpy Cat video habit - or whatever it is that tickles your funny bone. Clips that make you roll on the floor laughing can give you a rush of feel=good endorphins and reduce stress hormones, helping you relax almost instantly." <BR> <BR> Good Housekeeping Magazine April 2015 page 115 Fri, 11 Mar 2016 08:12:40 EST A to Z Happiness Boosters to try - 24 - X "X-PRESS YOURSELF" <BR> "Pick up a pen or a paintbrush and let loose - expressing yourself creatively can reduce fatigue and even depression" <BR> <BR> Good Housekeeping magazine April 2015 page 115 Thu, 10 Mar 2016 10:20:00 EST A to Z Happiness Boosters to try - 23 - W "W" <BR> "WINE (Have Some!) Cheers! A Spanish study found that people who drank two to seven glasses of wine a week were less likely to get depressed. More ups health risks, though, so pop that cork back in the bottle." <BR> <BR> Good Housekeeping April 2015 p. 115 Wed, 9 Mar 2016 18:01:33 EST A to Z Happiness Boosters to try - 22 - V "V" <BR> "VACATION (Plan One) Mai Tais on the beach may not be in the cards today, but you can still reap their mood-boosting benefits. Research suggests there's joy in anticipating a trip, not just in taking it. So cue up TripAdvisor!" <BR> <BR> Good Housekeeping April 2015 page 115 Tue, 8 Mar 2016 07:52:53 EST A to Z Happiness Boosters to try - 21 - U "U" <BR> "UNPLUG at night. Staying constantly tethered to your smartphone can interfere with your relationships and sleep - both of which are key to a contented, unstressed outlook. One simple change that helps: Stop using your phone as an alarm. 'It makes it so easy to read and respond to e-mails after you've turned off the alarm in the morning,' says Carter. 'At that point, you're working, and stressing, before you're even out of bed.'' <BR> <BR> Good Housekeeping April 2015 page 115 <B... Mon, 7 Mar 2016 07:53:02 EST A to Z Happiness Boosters to try -19 + 20 - S,T Apparently I forgot to post a blog yesterday, so will do two today. Good Housekeeping April 2015 page 15 <BR> <BR> "S" <BR> "Save Up. The clink of coins in a piggy bank is the sound of happiness. 'You reap pleasure from literally seeing savings grow,' says Howell. 'If you save fro something special, you'll also get the satisfaction of anticipation.'" <BR> <BR> "T" <BR> "Tune In. there's a reason the hit song 'Happy' makes you feel, well, happy: Listening to upbeat music with the goal of... Sun, 6 Mar 2016 10:30:35 EST A to Z Happiness Boosters to try -18 - R TWo massage therapists in the family. Husband has really found relief through massage. So, fully support this one. Good Housekeeping April 2015 page 115 <BR> <BR> "R" <BR> "Rub Down. A massage can send you into a state of mental bliss: Research shows that it can improve your body image, and - in as little as five minutes - ease anxiety. Try a quickie at a walk-in place." <BR> <BR> Or schedule with a good LMT! Fri, 4 Mar 2016 08:06:13 EST A to Z Happiness Boosters to try -17 - Q Good Housekeeping April 2015 page 115 <BR> <BR> "Q" <BR> "find QUIET TIME. Stressing over a deadline? Put down your project and zone out. "it may seem counterintuitive, but taking your mind off of what you need to focus on can lead you to creative solutions,' says Simon-Thomas. Your brain need regular breaks to maintain peak function, so try for 10-20 minutes every two hours." <BR> <BR> <BR> I read somewhere, some time, that you concentrate best for only about 20 minutes at a time, and... Thu, 3 Mar 2016 10:00:05 EST A to Z Happiness Boosters to try -16 - P This is fun if you can do it. <BR> <BR> Good Housekeeping April 2015 page 114 <BR> <BR> "P" <BR> "Pick Up The Tab. Treating a friend to a cappuccino offers a bigger happiness boost than hitting the cafe solo. Spending just $5 on another person can make a significant difference in your mood by the end of the day, says a University of British Columbia study. The amount above $5 doesn't even matter, as long as you use it to benefit someone else." <BR> <BR> What say you? Tue, 1 Mar 2016 15:26:20 EST A to Z Happiness Boosters to try -15 - O this. <BR> <BR> Good Housekeeping April 2015 <BR> <BR> "O" <BR> "Open An Orange. Olfactory nerves link directly to your brain's limbic system which governs emotion and memory. That may be why certain aromas trigger nostalgic feelings. Some science suggests that the smell of orange can calm - and even take anxiety out of a dental visit." <BR> Mon, 29 Feb 2016 07:25:05 EST A to Z Happiness Boosters to try -14 - N I do this...mostly fruit and nuts...and not because I am hungry necessarily. <BR> <BR> "N" <BR> "Nosh on fruits and veggies. Hungry? Reach for produce! recent research has shown a link between improved mental well-being and eating five or more portios daily." <BR> <BR> Good Housekeeping April 2015 page 114 <em>45</em> <em>265</em> <em>277</em> <em>488</em> <em>491</em> <em>258</em> <em>267</em> <em>291</em> Sun, 28 Feb 2016 19:41:46 EST A to Z Happiness Boosters to try - 13 - M This is one of those small things that I try to be sure I do every day. Not only does it make me feel good that this little chore is accomplished, it makes getting into bed at night much more pleasant. <BR> <BR> Good Housekeeping April 2015 Page 114 <BR> <BR> "M" <BR> "Make your Bed. doing one thing to enhance your sense of order is calming. It's all about creating more 'small wins' in your life, says Carter: 'They are really valuable for happiness.'" <BR> <BR> Having my dishes done and... Sat, 27 Feb 2016 15:59:46 EST A to Z Happiness Boosters to try - 12 This one just shines for me...I love sunshine and definitely thrive on sunny days. <BR> <BR> Good Housekeeping april 2015 page 114 <BR> <BR> "L" <BR> "Let the Light In. If the sun is shining, go out! In one study, when people increased their exposure to bright light, they argued less and felt happier. (Just don't forget the sunscreen)" <BR> <BR> Actually, you need at least 15 minutes of direct sun exposure without the sunscreen to get your needed daily dose of Vitamin D. Fri, 26 Feb 2016 11:01:37 EST A to Z Happiness Boosters to try - 11 This is a happy one...and would go along with another suggestion for H...HUG! <BR> <BR> Good Housekeeping April 2015 page 114 <BR> <BR> "K" <BR> "Kiss! Whether it's a smooch or a peck, kissing stirs up positive feelings. 'Neuroscientists think our earliest experiences with lip stimulation through nursing as infants, lay down neural pathways in our brains that associate kissing with comfort,' says Sheril Kirshenbaum, author of The Science of Kissing. 'Plus, our lips are packed with nerve... Thu, 25 Feb 2016 13:04:10 EST A to Z Happiness Boosters to try - 10 j JOURNAL <BR> <BR> I am good at starting journals but terrible at keeping up with them. Here is what Good Housekeeping, april 2015, page 114 had to say: <BR> <BR> "J" <BR> "Journal. Jotting down what you feel grateful for at day's end can make you feel more optimistic, shows research. It doesn't have to be in a physical journal, says Carter. Texting yourself a reminder of what you're thankful for and why will do it." Wed, 24 Feb 2016 14:39:11 EST A to Z Happiness Boosters to try - 9 I - INHALE <BR> <BR> I think many of us do this unconsciously when we are facing something difficult. Deep breath and then tackle "it". Here is what Good Housekeeping said: <BR> <BR> "Inhale" <BR> "Breathe in through your nose for four counts, hold your breath for one and exhale through your mouth for five to lower heart rate and blood pressure. Aim for three mindful breaths an hour, says Carter." (Who is Carter? See Grin) <BR> <BR> Good Housekeeping Magazine April 2015 page 114 Tue, 23 Feb 2016 12:09:01 EST A to Z Happiness Boosters to try - 8 H -> HIKE <BR> <BR> Good Housekeeping Magazine april 2015 Page 114 <BR> <BR> "Hike" <BR> "Spending time outside makes you feel less tired and more alive, studies show. Twenty minutes of green exercise is all it takes." <BR> <BR> This also reminds me of the benefits of "grounding"...putting your body (in my case feet) in direct contact with the earth/ground. <em>361</em> Mon, 22 Feb 2016 21:41:54 EST A to Z Happiness Boosters to try -7 Here is another one I like....and have known about for a long time. <BR> <BR> Good Housekeeping Magazine April 2015 page 114 <BR> <BR> "GRIN" <BR> " 'Doing so stimulates smile muscles and sends nerve signals to your brain that you're happy', says Christine Carter, Ph.D., author of The Sweet Spot. So, do you smile because your happy or are you happy because you smiled? Maybe both!" <BR> <BR> I remember hearing/reading somewhere that you can even just put a pencil in your mouth (ends stick... Sat, 20 Feb 2016 12:27:35 EST A to Z Happiness Boosters to try - 6 I really like this one...And I hear pics on paper are making a comeback! OK with Me. <BR> <BR> Good Housekeeping April 2015 page 114 <BR> <BR> "Flip Through Photos" <BR> " 'People who focus on good things in their past are happier,' says Ryan Howell, Ph.D., associate professor of psychology at San Francisco State University. Looking at vaction snaps and baby pics is a warm and fuzzy way of retelling your life story." Fri, 19 Feb 2016 07:53:37 EST A to Z Happiness Boosters to try - 5 Interesting thought with this one. <BR> <BR> Good Housekeeping Magazine April 2015 page 114 <BR> <BR> "Experience" <BR> "It turns out money CAN by happiness...if you spend it on experiences, not stuff, says Elizabeth Dunn, Ph.D., author of Happy Money. "Experiences, especially those shared with others, make you feel more connected. Plus, they'll never get lost or ruined." The dry cleaner may destroy your blouse, but it can't touch your memories. So if you have a little extra, buy a zo... Thu, 18 Feb 2016 21:41:22 EST A to Z Happiness Boosters to try - 4 Good Housekeeping Magazine April 2015 page 113 <BR> <BR> This is one of my favorite suggestions!!! <BR> <BR> "DANCE" <BR> "For a lift, get down, get down. University of Derby researchers found that depressed patients who took salsa lessons improved their moods and an Australian study found that people who learned to tango had less depression and insomnia and greater life satisfaction." <BR> <BR> Whoo hoo!!! Want to dance!!! <BR> Wed, 17 Feb 2016 07:44:38 EST A to Z Happiness Boosters to try - 3 Good Housekeeping April 2015 page 113. <BR> <BR> This one won't apply to everyone, but might be adapted if you travel the same route all the time to work...or any other place. I did some long commutes taking kids to school...esp. the years I did carpools. <BR> <BR> "Change Your Commute" <BR> "Dealing with trains or traffic can be a huge happiness drain. But if you walk or bike instead, you'll arrive cheerier and more focused, according to research - even if it means your commute is long... Tue, 16 Feb 2016 14:31:17 EST A to Z Happiness Boosters to try - 2 More" ideas to energize your attitude"! <BR> <BR> April 2015 Good Housekeeping page 113 <BR> <BR> "B" <BR> "Bake. It's emotionally therapeutic, research shows. Kneading bread dough or watching cookies rise in the oven offers a confidence boosting sense of accomplishment. Share the treats with neighbors or coworkers for a double punch of good feelings." <BR> <BR> So, there it is!!! Just be careful not to eat all you bake. <em>334</em> Mon, 15 Feb 2016 08:07:53 EST A to Z Happiness Boosters to try I am trying to toss a bunch of magazines that have been sitting here for nearly a year...saved for reasons I can't recall. Was about to dump the April 2015 Good Housekeeping issue when i FOUND why I saved it! Starting on page 113 there are ideas we can use to "energize your attitude" and so I am going to share them! <BR> <BR> "A" <BR> "Appreciate the present. Stewing in the slowest line at the market yet again? The antidote to daily frustration is a thinking tactic called 'savoring.' Wh... Sun, 14 Feb 2016 14:06:41 EST Bone Loss? Check this Once again, I found info on FaceBook that seems pertinent here. Hopefully, if you are struggling with bone loss, you will find this info useful: <link><BR>er-bones/ </link> <BR> <BR> I just started on a new med and depletion of magnesium is one of the possible side effects. I will be working to protect myself. <em>311</em> Thu, 2 Jul 2015 10:13:24 EST So what worked? I have been on SP for a long time. I enjoy it and have learned a lot. I also have, somehow, managed to lose some lbs...and am very pleased to have gotten that weight off. BUT people keep asking me "how?" and frankly, I don't know what to say. Before SP, I at one time had approached 250 lbs. From that point I have lost about 95 lbs...but I don't KNOW what worked when or how. The last 25 or so have been on my yrs long journey with SP. I have been thinking about this. What DID work? What... Tue, 5 May 2015 22:53:02 EST best way to jump-start your diet (and your day) Good Health clip on page 88 of October 2005 Good Housekeeping Magazine. <BR> <BR> "Best way to jump-start your diet <BR> EAT BREAKFAST! Refueling in the morning revs up your metabolism rather than letting it linger in "sleep mode," so you burn more calories. And eating enough for breakfast helps control hunger throughout the day - those who skip the morning meal are almost five times as likely to be overweight. Another payoff for you health: Breakfast eaters tend to have lower cholestero... Mon, 13 Apr 2015 13:53:58 EST Love your family? "Then quit smoking! Second hand smoke is even more harmful than we thought, especially when it comes to its effect on the heart and blood vessels. According to new research, the spouse and children of a smoker may suffer almost as much as the one lighting up." <BR> <BR> October 2005 Good Housekeeping Magazine Good Health section page 88 Thu, 9 Apr 2015 17:56:14 EST Snack Attack Another hearth healthy tip from an advertisement supplement in in the October 2005 Good Housekeeping Magazine. <BR> <BR> The TIP: Sensible snacking can provide a healthy pick-me-up between meals and actually helps avoid overeating. <BR> <BR> The info: "Do you think because you are watching what you eat that you have to say goodbye to between-meal-snacks? Think again! Research shows that sensible snacking throughout the day is actually good for you because it can boost your energy and he... Wed, 8 Apr 2015 16:02:48 EST Heart Health Tips It is actually an advertisement, but has some good counsel! Good Housekeeping page 76, October 2005. <BR> <BR> "Health tip: You're never too young - or too old - to start healthy habits. Encourage a healthy diet and regular physical activity for all family members." <BR> <BR> Sounds wise to me! <em>26</em> Tue, 7 Apr 2015 17:13:36 EST A Forgiving Heart As I deal with piles of old magazines recently unearthed from storage...I am finding interesting bits of info. This is from Better Homes and Gardens May 2006 page 262, 264 <BR> <BR> <BR> A Forgiving Heart <BR> Does your blood boil every time you see the next-door neighbor who chopped down a magnificent oak tree that shaded your deck for years? You may want to let it go. A growing body of evidence suggests that forgiving others may be good for your own heart. A recent study at the Univer... Mon, 6 Apr 2015 18:24:50 EST All those steps I keep an eye on the weather forecast and adjust when I will walk to adjust to the weather. For the last few days, I have awakened early and gotten up since the time change is coming. I did my early morning chores of opening the coop and putting out feed...and then I started my walking for the day. I have recently upped my goal from 10000 steps to 5 miles...about 11,500 steps. I walked just over 3000 before 6 am. It has sleeted nearly all night and was an easy to walk on ice pack on my d... Thu, 5 Mar 2015 21:09:48 EST Join the Organic movement!!! Found this on FB (of course) and LOVED it! This is second effort to share it. Watch the video on this site: <link> </link> Wed, 25 Feb 2015 10:02:42 EST Do YOU have a fatty liver? Found this via a friend's post on FB. I know heart disease is the number one killer in the US, but I didn't know that fatty liver can have a lot to do with that. I won't try to explain, but so recommend educating yourself if you don't know about this. Good place to start is here: <link><BR>ver-90-million-americans/#close </link> <BR> <BR> We can make changes that lead to better health..even with this. <em>381</em> Tue, 24 Feb 2015 22:40:44 EST Just some good common sense Found this on a FB post (of course!). It is interesting that it notes that this SHOULD just be common sense, but often is not viewed that way. See what YOU think: <link><BR>ition-facts-that-should-be-common-sens<BR>e.html?c=ssc </link> Sat, 14 Feb 2015 15:44:21 EST Another way to walk with a friend I have been wearing a fitbit for nearly three years now. I have worked towards 10000 steps a day for a long time...and make it nearly every day. My streaks are more likely to be broken by my forgetting to log in than my not making the steps...even when I traveled last y ear, I did laps in the waiting areas of airports and in the parking lot of the resort we visited! <BR> <BR> At home, though, it can get a bit boring to trek the same route up and down my driveway. One full lap is approx 10... Mon, 26 Jan 2015 16:50:53 EST Crispy Snack Again - Good Housekeeping Magazine, October 2013 page 88 <BR> <BR> In an article about Tory Johnson's effort (successful) to lose weight, she mentions what she calls "life savers: The little things that helped me on my weight-loss journey." <BR> <BR> "Crispy Snack - I grew to love pickles as a predinner nibble. With zero calories, zero fat, and less than one gram of carbs per serving (a third of a pickle!) even a whole one was a safe snack. And I only needed one - they're so crunchy, br... Mon, 12 Jan 2015 08:13:36 EST Distractions Good Housekeeping Magazine, October 2013 page 88 <BR> <BR> In an article about Tory Johnson's effort (successful) to lose weight, she mentions what she calls "life savers: The little things that helped me on my weight-loss journey." <BR> <BR> 1)" A fresh coat: Nail polish top coat became [a] go-to distraction and probably saved...thousands of calories. You can't do anything with your fingers - liike rech in a bag to get chips - if your top coat is still wet. By the time it dried, the ur... Sun, 11 Jan 2015 19:48:02 EST Snack Attack 4 And the last post on this topic (from same source as previous posts): <BR> <BR> "It' 3 p.m. and your eyelids are heavy, but a nap isn't in the cards. 'Vitamin C-rich foods will give you the quick energy boost you need until it's quitting time,'says Dana James, C.D.N., a nutritional therapist and owner of Food Coach NYC. <BR> "Best Bites Have a cup of sliced papaya with a squeeze of lime juice for an extra dose of C. Other C-rich options include strawberries or a snack mix of chopped dr... Sat, 10 Jan 2015 18:32:28 EST Snack Attack 3 Continuing from the previous two blogs from BHG Sept 2014 page 194: <BR> <BR> "You tossed and turned all night, and have a meeting that will run into lunch. What You Need After a healthy breakfast of whole-grain carbs and protein, make sure you have a midmorning snack. Coffee's the obvious perk-up, and we give you permission to grab a second or third mug research shows that coffee hydrates you almost as well as water). Just pair it with food that has fiber and healthy fats, Glassman sa... Thu, 8 Jan 2015 12:14:04 EST Snack Attack 2 Better Homes and Gardens September 2014 page 194 <BR> <BR> Another time snacking might seem in order is when "you'll be eating a late dinner but you're hungry now. What you need 'Water-dense foods will fill you up and curb your appetite, and protein will keep that feeling going until dinner,' Glassman says. <BR> "Best Bites Try crunching on celery sticks dipped in hummus, or roasted red peppers with mozzarella and basil. A few endive leaves topped with tuna salad will do the trick, too." Wed, 7 Jan 2015 08:07:51 EST