December 2014

Here a few things you might consider asking Santa for this year . . .

Homemade Yogurt Maker -- We’ve all heard that yogurt is good for us but if you read the labels on many of the popular yogurts sold in the grocery store you'll find they are loaded with sugar and artificial stuff that isn't good for you.  When you make your own yogurt you're in charge of the ingredients . . . just make sure you use yogurt starter that does not contain sugar.

Eyelash Curler -- An eyelash curler is the easiest way to make your eyes look amazing.  When you curl your lashes it gives the illusion of bigger, brighter eyes and that helps make you look younger and well rested.

Microplane Herb Mill -- Fresh herbs make food taste better.   Adding a little minced parsley, cilantro, dill, sage or mint adds lots flavor without adding lots of calories.  That makes an herb mill the perfect gift for anyone who loves to eat.

Booty Pop Padded Panties -- Thanks to Kim Kardashian having big booty is in.  But as we age everything on our bodies drop.  With Booty Pop Panties you can go from flat to Kardashian curvy.

Sexy, Warm Socks -- A study conducted in the Netherlands concluded that 80% of women who wore socks during sex found it easier to achieve orgasm compared to 50% who had sex while barefoot. That’s important because a good sex life is an indicator of good health.

Hope you have a Very Merry Christmas and are blessed with Good Health in 2015!

Terry

“It’s important to remember that we all have magic inside us.”
~J. K. Rowling

November 2014

Move over coconut oil . . . ‘tis the season to embrace the power of pumpkin seed oil.  Pumpkin seeds are a rich source of monounsaturated fat, protein, magnesium, iron, calcium, zinc and a wide array of vitamins.  Medical research suggests that the vitamins and minerals in the pumpkin seed are important for immunity, cell growth and division, sleep, mood, bone health, your senses of taste and smell and even eye and skin health.  In postmenopausal women pumpkin seed oil may lead to a significant increase in good “HDL” cholesterol and a decrease in hot flashes.  Pumpkin seed oil is also a great source of plant-based omega-3s.  Unfortunately the nutritional value of pumpkin seed oil is lost when heated so the best way to consume this dark and nutty-flavored oil is mixed with lemon juice or a good apple cider vinegar for salad dressing, drizzled over cooked vegetables or added to smoothies.   And make sure to share your pumpkin seed oil with the man in your life to promote good prostate health.

Ebola scare stories are all over the news but as an American it is somewhat unlikely that you will be exposed to the Ebola virus. On the other hand, your chances of getting the flu is somewhere between 5% and 20%.  If you get the flu you can count on it lasting from 3 to 7 days with a lingering, persistent cough and fatigue.  Every year I encourage you to get a flu shot but I know most of you don’t.  Maybe you don’t think you need it but, if you spend time with an older adult or someone with a weak immune system you really should get a flu shot.  And if you are over the age of 65 you are far more likely to die of complications from the flu than from Ebola. Consider cleaning these 6 things more often to stay healthy and to avoid spreading nasty germs -- shared computers, the refrigerator door, inside of your car, the remote control, your purse and your cell phone.

Make the time to be good to you and try a homemade pumpkin mask:

Combine 2 teaspoons pureed canned pumpkin,  ½ teaspoon raw honey, 
¼ teaspoon milk or heavy whipping cream,  ½ teaspoon brown sugar for dry skin
 or ¼ teaspoon apple cider for oily skin. Mix until smooth and well blended.  Apply to the face using your fingertips, making sure to avoid the eyes.  Leave on for 15 minutes, then rinse with warm water and pat dry.

Happy Thanksgiving & Good Health!

Terry

“Gratitude unlocks the fullness of life." ~Melody Beattie

October 2014

Last month the Huff Post shared the results of a British study that claimed nearly half of women age 26 to 35 could not locate their vagina on a medical diagram of the female reproductive system.  One third of women age 16 to 35 said they avoided going to the doctor with gynecological concerns due to embarrassment.  And 65% of these women said they had a problem with the word “vagina” and “vulva” preferring “lady parts” and “women’s bits.”  I grew up in a very conservative Christian home and I am certain my mother never used the word vagina in my presence.  But this is 2014, a time when female sexuality is widely accepted.  How is it possible that so many women don’t know the basics of their own anatomy? As women we should never be embarrassed to discuss our bodies with a medical professional.  I realize that some women are conservative and private.  But, when a 35-year old woman is not able to identify a vagina that's just wrong.  

Pink leaves are falling from the trees -- it’s Breast Cancer Awareness Month!  Once again I encourage you to support those organizations that concentrate their research and funding on early detection and treatment but also those that support research for women living with metastatic breast cancer.  Looking for a way to make a difference?  Follow this link:  Team Judy Coffee Sleeve.  Proceeds from the sale of Team Judy coffee sleeves help fund small research programs at the University of Minnesota’s Masonic Cancer Center.

Make the time to be good to you by making your yearly physical exam a priority and by performing monthly self-breast exams to check yourself for signs of breast cancer.

Good Health!

Terry

"Be the heroine of your own life."

~Nora Ephron

September 2014

If you’ve seen the Ray Rice and Janay Palmer elevator video you know it’s sickening example of domestic violence.  After reading several articles on the subject I was shocked to learn that domestic violence is the leading cause of injury to women between the ages of 15 and 44.  The statistics regarding domestic violence are staggering: 

• One in four woman will be the victim of domestic violence during their lifetime. *
• Each year more women are abused by an intimate partner than injured in car accidents, muggings and rapes combined.
• In November of 2012 the Huff Post reported that the number of troops that had died in Afghanistan and Iraq was 6,614 and the number of women killed, in that same time period, as a result of domestic violence was 11,766.
• It’s 270% more likely that a woman will die a violent death when there is a gun in the home.
• The cost of domestic violence exceeds $5.8 billion each year, $4.1 billion of which is for direct medical and mental health services.
• 25% to 45% of abused woman are abused while pregnant resulting in preterm birth and low-birth-weight babies.
• 50% of U. S. Cities report that domestic violence is the primary cause of homelessness.
• Each year more than 3 million children witness domestic violence in their home.
• Worldwide, it is 3 to 4 times more likely that a man who grew up in a household with domestic violence will grow up to be an abuser than if he hadn't.  And girls who witness maternal abuse may tolerate abuse as adults more than girls who do not.
• Survivors of domestic violence face high rates of depression, sleep disturbances, anxiety, flashbacks, and other emotional distress.
• The average prison sentence of men who kills a female partner is 2 to 6 years. Women who kill their male partners are, on average, sentenced to 15 years.

We absolutely cannot judge or blame the victims of domestic violence and expect the violence to end.   We need to teach our girls to be strong, to value themselves and to resist domination.  We need to stress the importance of respectful relationships and that love doesn’t involve a fist, shove, pinch or demeaning language.  And we need to teach young boys and girls non-violent conflict resolution skills where everyone gets the message that they are 100% responsibility for their actions.

An indefinite suspension from professional football seems like a fitting punishment for Ray Rice’s actions. But his suspension and the cancellation of lucrative endorsement contracts will undoubtedly have a significant affect on his ability to provide for his family and unfortunately that increases the likelihood that he will abuse again.  I truly hope the Rice family receives the professional help they clearly need.  And I hope we all get the message that domestic violence is not a private problem -- it’s a public health problem.

Make the time to be good to you and repeat after me –“ I will give no one the power to make me feel inferior.”

Good Health!

Terry

"I succeeded by saying what everyone else is thinking."

~Joan Rivers

* One out of fourteen men has been physically assaulted by a current or former spouse, cohabitating partner, boyfriend/girlfriend or date at some point in their lives.

August 11, 2014

What if I told you that saturated fat may not be as bad for our health as we’ve been lead to believe?  According to Nina Teicholz, author of The Big Fat Surprise, the science behind the theory that saturated fat is linked to heart disease and strokes was flawed, based on incomplete data and manipulated by food processing companies.  Teicholz is an investigative journalist, not a medical professional, but her research on saturated fat is very compelling.  It’s tough to know what/who to believe.  If Teicholz conclusions are correct it’s not bacon and cheese but rather the low-fat yogurt and granola that’s making us fat.  You decide what to believe – check out this TEDx Talk and let me know what you think: https://www.youtube.com/watch?v=1CHGiid6N9Q&feature=youtu.be  

Our mothers taught us that an apple a day keeps the doctor away.  Now an Italian study is suggesting that women who consume apples daily score higher on the Female Sexual Function Index (FSFI).  That’s right -- women who eat 1 or 2 apples a day report increased sexual desire.  The apple contains phloridzin, a common phytoestrogen that has a similar structure to estradiol, a female sex hormone that is important for vaginal lubrication and female sexuality. To be fair, the research does not really prove that the apples are an aphrodisiac since it’s possible that women who eat apples are more sexually active because they are healthier overall.  But, it’s kind of an fun and easy experiment for you all to try at home. Gala, Honeycrisp, Delicious . . . what’s your pleasure?

Make the time to be good to you and read nutrition labels. A high-calorie food may be worth eating if it also contains lots of nutrients.

Good Health!

Terry

"Being optimistic is like a muscle that gets stronger with use."
~Robin Roberts, Everybody's Got Something

July 2014

It has been estimated that as many as 80% of women experience hot flashes, night sweats and poor sleep quality in midlife.  For 20% of these women the frequency and severity of menopausal symptoms interfere with quality of life. For years doctors have treated these women with low dose hormone replacement therapy (HRT).  Unfortunately HRT has been linked to an increased risk of blood clots, strokes and certain cancers. But new research seems to indicate that the antidepressant Effexor (venlafaxine hydrochloride) is nearly as effective as HRT in reducing menopausal related discomforts.  Of course Effexor has it’s own set of side effects but it may be an option for many women for whom hormone replacement therapy is not an option.   If you suffer from hot flashes and night sweats and you are concerned about hormone replacement therapy ask your doctor for the latest information on the benefits/risks of an antidepressant treatment.

Aviator sunglasses . . . all the celebrities wear them. You may you look edgy, glamorous and like a celebrity in your aviator sunglasses but they aren’t good for you.  The metal frames on this very popular style of eyewear reflect the sun and may cause the skin on your face to burn. Dermatologists suggest sunglasses with plastic frames that wrap around the eye area and mirrored lenses because they block more UV rays than tinted lens.  Looking glamorous in aviator sunglasses comes with a high price -- wrinkles and uneven skin tone.

Make the time to be good to you and “detox” your makeup bag. That clumpy tube of mascara that did not give you the long and voluminous lashes you were promised is not going to improve with age . . . it’s growing bacteria that could give you a nasty eye infection.

Good Health!

Terry

“If you can’t tone it . . . tan it.”

~ Unknown

June 2014

If you’ve made the switch from white sugar to honey believing that honey is a much healthier sweetener you are going to very disappointed by what I have to say this month. Just because something is natural does not mean that it’s healthy.  Honey is a sugar -- it may be less refined and more natural than table sugar but it is still a carbohydrate, calorie-dense sweetener.  One teaspoon of honey contains 22 calories versus 16 calories per teaspoon of sugar.  Unlike sugar, honey contains trace amounts of niacin, riboflavin thiamin and vitamin B6 as well as certain beneficial antioxidant and antimicrobial properties. For that reason there are a lot of people that believe honey reduces inflammation, boosts the immune system, reduces the risk of heart disease, soothes indigestion and improves your complexion. However most of these health benefits are unproven.  Research has proven that honey is sweeter than sugar, it breaks down in the body slower than sugar and that honey can suppress cough and soothe a sore throat.  The bottom line:  Honey is a slightly better way to sweeten than white sugar but certainly much better than artificial sugars. Just don’t “bee” deceived . . . honey should be consumed in limited amounts and never by children under the age of one year.

Are you in the market for some new workout wear?  Of course something black is the most popular choice because it goes with everything and black is slimming.  But it’s time to step out of your comfort zone ladies.  According to a British study, the color red is associated with a competitive mind-set and athletes that wore red beat their competition 60% of the time. Not ready to give up those black workout pants? Start slow with a pair of cute red sneakers or maybe a red sports bra. It just might motivate you to work a little harder in the gym.

Make the time to be good to you and focus your attention on people and experiences.

Good Health!

Terry

"Your circumstances do not define your life and you should not judge someone by where they came from."
~Valerie Gatto, Miss Pennsylvania USA 2014, conceived as a result of rape

May 2014

Everyone wants to reduce stress, sleep better and increase brain focus.  That’s why this month I am suggesting you read an article I came across in the April 2014 edition of More. The article titled "The Breathing Cure" shares the mediation techniques and research of several experts including Emma Seppala, PhD and associate director of the Center for Compassion and Altruism Research and Education at Stanford University School of Medicine and Jim Nicolai, MD, author of Wellness Rules: A Simple Guide to Healthy Living. The meditation techniques described in this article don’t involve a quiet room, lotus position or chanting.  It’s all about mindful breathing that even the busiest women can incorporate in their life. Here's a link to the article: “The Breathing Cure” -- give a few of these techniques a try then let me know what you think.

Recently a Good Health! reader asked for my thoughts on oil pulling. I had to admit that I didn’t know what it was.  Now I know it’s the ancient practice of swishing a tablespoon of oil in your mouth for 20 minutes once a day. Oil pulling supposedly draws out toxins in your body, primarily to improve oral health but also to improve your overall health.  I decided to give oil pulling a try.  It took me about 6 minutes to determine that if I'm going to put that much oil in my mouth it’s going to be while enjoying a basket of deep fried onion rings.  To be fair there are many devoted fans of oil pulling who say that even though they were grossed out at first they stuck with it and have experienced a myriad of health benefits. Here’s the but . . . according to the world renowned Mayo Clinic there is no investigative evidence to support the claim that oil pulling offers any health benefit. The good news is that oil pulling doesn’t seem to pose any health danger unless you mistakenly swallow a large amount of oil. 

A 2010 study reported that the sound of a mom's voice lowers a child's stress hormone, cortisol and raises his/her level of oxytocin, a hormone linked to love and bonding.  Make the time to be good to you and call your mom.  

Happy Mother's Day and Good Health!

Terry

“Meditation is the ultimate mobile device; you can use it anywhere, anytime, unobtrusively.”

~Sharon Salzberg, Real Happiness: The Power of Meditation

April 2014

For years eggs have been demonized -- considered to be high in cholesterol and therefore unhealthy.  But now we know that’s not true.  Eggs are actually a healthy form of protein. They contain the choline our bodies need for brain development, the lutein and zeaxanthin that helps prevent cataracts and age-related macular degeneration and they are also an important source of vitamin D.  Eggs are high in cholesterol but they are low in saturated fat.  The new recommendation for egg consumption:  If your cholesterol is high and if your diet is high in saturated fat, devoid of fruits, vegetables and fiber you shouldn't be eating an egg a day.  Otherwise, make eggs part of your healthy diet.

Epson salt . . . miracle mineral or holistic hype?  You’ll find an overwhelming amount of information on the Internet claiming that Epsom salt detoxifies the body and soothes the mind and soul.  Some people swear that an Epsom salt bath can relieve muscle pain, soreness and cure injuries like sprains and tendonitis.  But in the interest of full disclosure there are a few bloggers like Paul Ingraham, a rare alternative medicine apostate, who says that he was “unable to find even a single scientific paper studying their (Epson salt) effect on body pain.”  It's clear that Ingraham is not an Epsom salt fan. Maybe that’s because you can also use Epsom salt to clean tile and as a supplement in organic gardening.  You should probably ask your health care provider but, from what I read it doesn’t sound like an Epson salt bath is a dangerous thing – unless of course you slip and fall getting in/out of your bathtub.

Make the time to be good to you and care more about what your body can do than what it looks like.

Good Health!

Terry

"You may be disappointed if you fail, but you are doomed if you don't try.

~Beverly Sills, former American opera soprano

March 2014

In January my doctor recommended that I have a bone mineral density scan (BMD) to evaluate the health of my bones. I am happy to report that it was a quick, non-invasive and totally painless procedure.  The result of my scan . . . I have osteopenia. That means my bone density is lower than normal peak density but not low enough to be classified as osteoperosis. I was told that as a small boned, thin Caucasian woman over the age of 50 I was at high risk to develop osteroperosis. Good information to know because now I have the opportunity to do whatever I can to prevent further bone loss. 

Preventing osteoperosis means staying active and sneaking more calcium and vitamin D into my diet. I have been taking a 1000 IU vitamin D supplement since 2009. But I’m finding it very difficult to get the 1500 mg of calcium my doctor is now recommending without relying on supplements.  The calcium supplements I’ve seen are either huge pills or disguised as a sugary, gummie treat. Really -- How many pills does a girl have to take to age gracefully? And why would I want to take supplemental calcium when the side effects are gas, bloating and constipation. Combine that information with data from the Women’s Health Initiative that recently reported a 24% increased risk of heart attack among women who took supplemental calcium and I’ve decided no calcium supplements for me.  

My first choice would be to get the recommended amount of calcium through the consumption of real food.  Most nutrition experts suggest the consumption of calcium-rich foods like milk, yogurt and cheese, green leafy vegetables, white beans, fortified juice and cereal, almonds and pistachios, sardines with bones packed in oil, tofu and soymilk to support good bone health. But I hate sardines and when I did the math I realized I would have to drink five 8 oz. glasses of 1% milk a day to hit the 1500 mg of calcium mark.  Those 5 glasses of milk would add over 555 calories to my daily caloric intake and a whopping 12 grams of fat.  

As you might expect I’ve searched the web and I’ve read all I can on the subject trying to find the perfect, low calorie/low fat source of calcium.  That’s when I learned that some people are grinding eggshells to create a calcium-rich powder they dissolve in water or juice and consume several times a day.  I can tell you right now I do not want to grind eggshells and add them to anything. But I am constantly on the look out for new sources of calcium.  Please add a comment to this post and share your favorite source of real food calcium. 

Starting at about 30 years of age everybody begins to lose bone mass. But that doesn’t mean you have to develop ostepoenia or osterperosis. I want to encourage you to make the time to be good to you by staying active and nourishing your body with real food that provides balanced nutrition for bone health.

Good Health!

Terry

“Good luck needs no explanation.”

~Shirley Temple

February 2014

If you’re a woman living in the United States there is a 1 in 3 chance that you will have a hysterectomy by the time you reach age 60. Many women have hysterectomies as a result of a cancer diagnosis but most women make the decision to have a hysterectomy to treat heavy bleeding, fibroids, endometriosis or pelvic inflammatory disease.  In the old days doctors just took out everything – uterus, cervix, fallopian tubes and ovaries. Today women’s health professionals are able to offer several types of hysterectomies and there are several different ways they can be performed based on a woman’s individual medical need. 

A hysterectomy in which the uterus and cervix are removed (Total Hysterectomy) is the most common type of hysterectomy.  The medical community agrees that in cases where hysterectomy is recommended keeping healthy ovaries will help protect the patient from heart disease and thinning bones.  However, there are differing opinions when it comes to the removal of a healthy cervix.  Some in the medical community are firmly against the removal of a healthy cervix arguing that the cervix is important for sexual function and that during a cervix-sparring hysterectomy (Supracervical Hysterectomy) there is less potential risk to a woman’s bladder, rectum and bowel.  But according to Brigham and Women’s Hospital, a leader in the cause of women’s health, “there does not seem to be much benefit to keeping the cervix” and that a woman who would like to keep her cervix may experience continued vaginal spotting.  Brigham and Women’s makes this recommendation based on what they describe as three “well-designed studies” that found no difference in sexual function or complication associated with the bladder, rectum or bowel and no significant difference in pain and time to recover.  And, according to the American Congress of Obstetricians and Gynecologists, “Choosing to preserve the cervix to reduce adverse effects of hysterectomy on sexual and urinary function is not supported by data from prospective randomized trials.” The bottom line . . . The decision to keep/remove the cervix during a hysterectomy should be made after careful consideration of a woman’s risk of developing cervical cancer and is one of those medical situations when you should probably get the opinion of more than one doctor before having surgery.   

It’s Heart Month! Not only is it the favorite month of romantics, it’s also a time when women should remember how important it is to protect ourselves against heart disease.  In this, the season of LOVE, I hope you make the time to be good to you and commit to living your best life.

Happy Valentine’s Day and Good Health!

Terry

“Never give anyone and excuse to say that you’re crazy.”

~Taylor Swift

January 11, 2014

This month I decided to share this selfie Todd and I took at the halfway point of our daily  5-mile walk from Cottagewood to Excelsior.  The air temperature was a refreshing -6 with a -26 wind chill -- Crazy!  It’s been crazy cold in most of the United States over the past week.  Thankfully the forecast is for warmer temperatures but there’s still a lot of winter left. Short, cold days can be particularly difficult if you suffer from Seasonal Affective Disorder (SAD), a type of depression that is 4 times more common in women than in men.  If think you might be experiencing severe depression caused by SAD you should consult a doctor immediately.  But if the recent sub-zero temperatures are giving you a minor case of the winter blues here are a few things that might improve your outlook:

• Increase your exposure to light -- It’s very tempting to hibernate. Instead spend as much time as you can outside or by a sunny window.  Even when it’s not bright and sunny outside the exposure to natural light is better for you than artificial light.
• Watch what you eat -- Beware of those carb cravings caused by decreased serotonin levels.  Apricots, apples, pears, grapes, plums, grapefruit and oranges are all great ways to boost serotonin levels.
• Limit alcohol and caffeine -- Unfortunately alcohol is a depressant.  And caffeine can cause anxiety, muscle tension and gastrointestinal problems. Sipping herbal tea is a better choice.
• Get moving -- Invest in some really good warm weather gear and brave the elements.  Or, take a walk in the mall.  Any kind of physical activity will help you feel your best.
• Buy a new coat -- A bright colored coat would look fabulous on you and at this time of the year they’re all on sale!
• Take a vacation -- This is my favorite way to beat the winter blues.  Of course travel is not always an option.  But if you can swing it I would suggest you grab the sunscreen and head to a warm, sunny location where you can consume all the alcohol and caffeine you want.

Make the time to be good to you and don’t let yourself get stressed out.  So many things in life are totally out of our control.   But, if you can stay positive it will help you stay healthy.

Embrace the Polar Vortex & Good Health!

Terry

"It was so cold . . . I left Starbucks with a mocha latte' and got into my car with a Fudgesicle."

~Anthropolis.com