January is Cervical Cancer Awareness Month
InSpirit January
2013
Health and Wellness Magazine
Hello Inspirit Magazine Readers, I am MrsChancesKaVaciea, the founder of Inspirit Magazine. I am not one of many words so you will not see a “editor’s page” from me on a monthly basis but I will stop in from time to time to share a few thoughts with you. I want to thank everyone who has become faithful readers in the short time that Inspirit Magazine has been a part of the digital magazine world. I look forward to seeing our readership grow. Please subscribe to the magazine and you will be automatically notified when a new issue becomes available. Just CLICK the subscribe button on the initial page of the magazine before you hit the click to read button. Even though I am the founder of the magazine, I would like to think of it as “our Magazine.” If you are facing health issues or spiritual matters that you would like more information on please don’t hesitate to send a email to inspiritmagazine@hotmail.com and I promise you that myself or a representative from our team will find information or resources and add them to a future issue. Also feel free to email comments and or feedback we are happy to hear from you. This month I chose to focus on cervical cancer, mostly because its cervical cancer awareness month but I also feel it is an important topic because so many women suffer from this, yet it is a Cancer that can easily be caught and prevented thru early screening. Ladies please read the articles and be proactive about this issue. Gentlemen, please read these articles and encourage the women in your life to take initiative and to be proactive in fighting this disease. Last but not least, many of our readers know that I recently went thru and am still struggling with some health concerns. I want to take a minute to thank everyone for their prayers, their concerns and their well wishes. God is good and definitely bought me thru but having you guys as cheerleaders on the sidelines helped to keep me focused and motivated. I still have a ways to go but I have no doubt that I will make it, after all we all know and believe that God’s got This. Until next time.....Stay focused, Stay Motivated and make positive decisions and changes in your lifestyle, Mind, body and spirit. Be Blessed MrsChancesKaVaciea
Cervical cancer Cervical cancer is cancer that starts in the cervix, the lower part of the uterus (womb) that opens at the top of the vagina.
Causes, incidence, and risk factors Worldwide, cervical cancer is the third most common type of cancer in women. It is much less common in the United States because of the routine use of Pap smears. Cervical cancers start in the cells on the surface of the cervix. There are two types of cells on the cervix’s surface: squamous and columnar. Most cervical cancers are from squamous cells. Cervical cancer usually develops very slowly. It starts as a precancerous condition called dysplasia. This precancerous condition can be detected by a Pap smear and is 100% treatable. It can take years for precancerous changes to turn into cervical cancer. Most women who are diagnosed with cervical cancer today have not had regular Pap smears or they have not followed up on abnormal Pap smear results. Almost all cervical cancers are caused by HPV (human papilloma virus). HPV is a common virus that is spread through sexual intercourse. There are many different types of HPV. Some strains lead to cervical cancer. (Other strains may cause genital warts, while others do not cause any problems at all.) A woman’s sexual habits and patterns can increase her risk for cervical cancer. Risky sexual practices include having sex at an early age, having multiple sexual partners, and having multiple partners or partners who participate in high-risk sexual activities.
Risk factors for cervical cancer include: NOT GETTING THE HPV VACCINE POOR ECONOMIC STATUS WOMEN WHOSE MOTHERS TOOK THE DRUG DES (DIETHYLSTILBESTROL) DURING PREGNANCY IN THE EARLY 1960S TO PREVENT MISCARRIAGE WEAKENED IMMUNE SYSTEM
Most of the time, early cervical cancer has no symptoms. Symptoms that may occur can include: Abnormal vaginal bleeding between periods, after intercourse, or after menopause Continuous vaginal discharge, which may be pale, watery, pink, brown, bloody, or foul-smelling Periods become heavier and last longer than usual Cervical cancer may spread to the bladder, intestines, lungs, and liver. Patients with cervical cancer do not usually have problems until the cancer is advanced and has spread. Symptoms of advanced cervical cancer may include: Back pain..,Bone pain or fractures..,Fatigue..,Leaking of urine or feces from the vagina..,Leg pain..,Loss of appetite Pelvic pain..,Single swollen leg..,Weight loss
Signs and tests Precancerous changes of the cervix and cervical cancer cannot be seen with the naked eye. Special tests and tools are needed to spot such conditions. Pap smears screen for precancers and cancer, but do not make a final diagnosis. If abnormal changes are found, the cervix is usually examined under magnification. This is called colposcopy. Pieces of tissue are surgically removed (biopsied) during this procedure and sent to a laboratory for examination. Cone biopsy may also be done. If the woman is diagnosed with cervical cancer, the health care provider will order more tests to determine how far the cancer has spread. This is called staging. Tests may include: Chest x-ray CT scan of the pelvis Cystoscopy Intravenous pyelogram (IVP) MRI of the pelvis
Read More http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001895/
Cervical Cancer Each day in the United States, 30 women are diagnosed with cervical cancer (about 11,000 women per year) and 11 women die from it. Cervical cancer is cancer of the cervix (the lower part of the uterus that connects to the vagina). Unlike other cancers, cervical cancer is not considered to be passed down through family genes. Cervical cancer is caused by certain types of a virus—human papillomavirus or HPV. When a woman is infected with certain types of HPV, and the virus doesn’t go away on its own, abnormal cells can develop in the lining of the cervix. If these abnormal cells are not found early and treated, precancers and then cervical cancer can develop.
Prevention and Screening Some gynecologic cancers are caused by the human papillomavirus (HPV), a very common sexually transmitted infection. Vaccines protect against the HPV types that most often cause cervical, vaginal, and vulvar cancers. It is recommended for 11- and 12-year-old girls. (Note: The vaccine can be given to girls beginning at age 9.) It also can be given to females who are 13–26 who did not get any or all of the shots when they were younger. Ideally, girls should get three doses of this vaccine before their first sexual contact. If you or someone you care about is in this age range, talk with a doctor about it. (The HPV vaccine also is recommended for boys and young men.) Screening is when a test is used to look for a disease before there are any symptoms. Cancer screening tests are effective when they can detect disease early. Detecting disease early can lead to more effective treatment. (Diagnostic tests are used when a person has symptoms. The purpose of diagnostic tests is to find out, or diagnose, what is causing the symptoms. Diagnostic tests also may be used to check a person who is considered at high risk for cancer.) Of all the gynecologic cancers, only cervical cancer has a screening test—the Pap test—that can find this cancer early, when treatment can be most effective. The Pap test also helps prevent cervical cancer by finding precancers, cell changes on the cervix that might become cervical cancer if they are not treated appropriately. In addition to the Pap test, which is the main screening test for cervical cancer, a test called the HPV test looks for HPV infection. It is recommended to be used along with the Pap test for screening women aged 30 years and older. It also is used to provide more information when Pap test results are unclear for women aged 21 and older. Learn more about the Pap and HPV tests. Since there is no simple and reliable way to screen for any gynecologic cancers except cervical cancer, it is especially important to recognize warning signs, and learn if there are things you can do to reduce your risk. Talk with your doctor if you believe that you are at increased risk for gynecologic cancer. Ask what you might do to lower your risk and whether there are tests that you should have. http://www.cdc.gov/cancer/gynecologic/basic_info/prevention.htm
New Screening Guidelines for Cervical Cancer By Stacy Simon
The American Cancer Society today released new screening recommendations for the prevention and early detection of cervical cancer. Screenings are tests for women who have no symptoms of cervical cancer. Among the changes: the American Cancer Society no longer recommends that women get a Pap test every year. RESOURCES: Expert Voices blog Behind the Science video During the past few decades, screening has reduced deaths from cervical cancer, as doctors have been able to find cancer early and treat it, or prevent it from ever developing. Researchers continue to find out more about what causes cervical cancer, and the best ways to screen for it. There are 2 types of tests used for cervical cancer screening. The Pap test can find early cell changes and treat them before they become cancer. The Pap test can also find cervical cancer early, when it’s easier to treat. The HPV (human papilloma virus) test finds certain infections that can lead to cell changes and cancer. HPV infections are very common, and most go away by themselves and don’t cause these problems. The HPV test may be used along with a Pap test, or to help doctors decide how to treat women who have an abnormal Pap test. The American Cancer Society regularly reviews the science and updates screening recommendations when new evidence suggests that a change may be needed.
The latest recommendations are: *All women should begin cervical cancer screening at age 21. *Women between the ages of 21 and 29 should have a Pap test every 3 years. They should not be tested for HPV unless it is needed after an abnormal Pap test result. *Women between the ages of 30 and 65 should have both a Pap test and an HPV test every 5 years. This is the preferred approach, but it is also OK to have a Pap test alone every 3 years. *Women over age 65 who have had regular screenings with normal results should not be screened for cervical cancer. Women who have been diagnosed with cervical pre-cancer should continue to be screened. *Women who have had their uterus and cervix removed in a hysterectomy and have no history of cervical cancer or pre-cancer should not be screened. *Women who have had the HPV vaccine should still follow the screening recommendations for their age group. Women who are at high risk for cervical cancer may need to be screened more often. Women at high risk might include those with HIV infection, organ transplant, or exposure to the drug DES. They should talk with their doctor or nurse. In short, the American Cancer Society no longer recommends that women get a Pap test every year, because it generally takes much longer than that, 10 to 20 years, for cervical cancer to develop and overly frequent screening could lead to procedures that are not needed.
Mind....
Body .......
and Spirit
Scrambled Omelet with Potatoes Preparation: Prep Time: 15 minutes Total Time: 15 minutes Serves: 4 Ingredients 2 baking potatoes, medium 1/2 bell pepper, green, medium 1 onion, yellow 1 tomato, medium 2 large eggs 1 cup liquid egg substitute 2 fluid ounces milk, fat-free 2 ounces cheddar cheese, low-fat 1/8 teaspoon black pepper
Wash and scrub potatoes thoroughly and pierce each with a fork. Wrap loosely in paper towels and microwave on high for 7 minutes, turning over after 4 minutes. Wash and chop bell pepper, onion, and tomato. Set aside. Spray a non-stick skillet with cooking spray. Sauté pepper and onion over medium-high heat until they begin to soften. When potatoes finish cooking, chop, and add to the sauté. In a small bowl, whisk together eggs, egg substitute, and milk (noting that 2 fluid ounces is 1/4 cup). Add to sauté and stir constantly. When eggs are almost completely done, fold in chopped tomato and cheese. Cover and let set for 1 minute. Top with freshly ground black pepper. Serve with whole-wheat toast and fresh cantaloupe, if desired. Nutrition Information Amount Per Serving Calories 220 Calories from Fat 50 Total Fat 6g Saturated Fat 2g Cholesterol 110mg Sodium 250mg Total Carbohydrate 24g Dietary Fiber 3g Sugars 5g Protein 18g Vitamin A 15% Vitamin C 45% Calcium 15%
Iron 15%
Excerpt from Book.......... You are everything that is, your thoughts, your life, your dreams come true. You are everything you choose to be. You are as unlimited as the endless universe. . LIFE FOR MOST of US, should be pretty good. We have all heard what life is supposed to offer: endless opportunities, the fulfillment of our dreams, and a chance to live each day in a way that brings happiness and success. Most of us want and need at least a successful job or career, a good family life, and reasonable financial security. We expect that from life. We know deep inside that we deserve our fair share and we have every right to attain it. Have you ever wondered, then, why things don’t work out the way they should? Why do we not get from life many of the things we would like to have- and know we should? Why do some people seem to be “lucky,” whilet he great majority of the rest of usseem not to be?
You don’t have to be crazy to talk to yourself! We all talk to ourselves all of the time, usually without realising it. And most of what we tell ourselves is negative, counterproductive and damaging, preventing us from enjoying a fulfilled and successful life. Shad Helmsetter’s simple but profound techniques, based on an understanding of the processes of the human brain, have enabled thousands of people to get back in control of their lives. By learning how to talk to yourself in new ways, you will notice a dramatic improvement in all areas of your life. You will feel better and accomplish more. It will help you achieve more at work and at home, lose weight, overcome fears, stop smoking and become more confident. And it works. Shad Helmsetter, Ph.D, is a bestselling author of many personal growth books, and the leading authority in the field of Self-Talk.
http://www.amazon.com/What-Say-When-Talk-Yourself/dp/0671708821
http://www.yoplait.com/yoplait-in-action
BREATHING TECHNIQUES During stressful situations we rarely stop to think about what is happening within our bodies. Indeed, the pressures of the moment keep our minds occupied on almost everything but our physiological functions. Consequently those functions often become irregular, leaving us in an unhealthy state of being. When we are in this state we have fewer chances to succeed in whatever we try to accomplish. Among the many physiological functions adversely affected by stress is our breathing. Even when stress is minimal few people retain a habit of natural, full breathing which is required for maintaining a good mental and physical state. Proper breathing is essential for sustaining life and cleansing inner body systems. By learning proper breathing techniques stressful situations may be handled better and overall mental and physical health will be improved. Oxygen plays a vital role in the circulatory and respiratory systems. As we breathe, oxygen that is inhaled purifies our blood by removing poisonous waste products circulating throughout our blood systems. Irregular breathing will hamper this purification process and cause waste products to remain in circulation. Digestion will then become irregular, leaving tissues and organs undernourished. Improper oxygen consumption will thus ultimately lead to fatigue and heightened anxiety states. The irregular breathing elicited during stressful situations not only make them hard to cope with but also contribute to a general deterioration of health. By the careful control of our breathing pattern, we may not only rejuvenate our systems but counter the unhealthy effects of stress. PROPER BREATHING. While breathing is a function most people take for granted, rarely is it practiced in a proper fashion. Before beginning any technique it is essential that you learn how to breath properly and fully: Lie down on a rug or blanket on the floor with your legs straight and slightly apart, your toes pointed comfortably outwards, arms at your sides not touching your body, your palms up, and your eyes closed. This is called a “relaxed body� position. Take time to relax your body and breathe freely. It is best to breathe through your nose, as the tiny hairs and mucous membranes filter out dust and toxins from the inhaled air. Keep your mouth closed as you breathe. As you breathe, your chest and abdomen should move together. If only the chest seems to rise and fall, your breathing is shallow and you are not making good use of the lower part of your lungs. As you inhale you should feel your abdomen rising; it is as if your stomach is filling with air. As you exhale, the abdomen comes back in, like a balloon releasing all of its air. This inhale and exhale process should continue comfortably and smoothly. The chest and abdomen should rise as you inhale and fall as you exhale. The chest should move only slightly.
3 meals vs. 6 meals daily – What’s Best for Fat Loss?
It’s time to bring up a hot topic in the world of nutrition. How many meals should you eat for the BEST results? Should you eat 3 traditional, breakfast, lunch and dinner meals? Should it be 6 smaller meals? Maybe somewhere in between? Well, there’s a general consensus that eating smaller, more frequent meals is best for fat loss and general health. You’ll be more full. You’ll better control your blood sugar. You’ll better control your hormones. And, at the end of the day, this means you’ll lose more fat and keep your muscle. Sounds good to us. But it is TRULY that simple? If you eat the same number of calories spread out through multiple meals vs. eating just a few meals/day that magic bullet for fat loss?
Trying to lose fat can be REALLY confusing! A friend from the University of Missouri — Dr. Heather Leidy — published her research in the journal, Obesity, asking this very question. And Heather is no stuffy lab scientist who barely knows how to spell the word exercise. She IS a smart scientist, but feels right at home in the gym training as well. So let’s get to the results. 3 meals. 6 meals. What’s best? In this small study of just 27 overweight or obese men, subjects were assigned to “high” protein diets (25% of their calories) or regular protein diets (14% of their total calories). Then, they were also divided into 3 meals/day (~5 hours apart) or 6 meals per day (2-3 hours apart). The higher protein group DID report being more full throughout the day, in the evening, and later at night. This isn’t surprising as there’s no doubt protein is more filing than either carbohydrate or protein. But, interestingly, the group randomly assigned to eat just 3 meals per day reported feeling more full than the group eating 6 meals/day. Hmmm, this is interesting. For years and years, lay audiences, magazines, etc have suggested smaller, more frequent meals is the BEST approach. Now Dr. Leidy’s research suggests otherwise. Maybe the smaller, more frequent feedings is more than it’s cracked up to be. And from her research it actually seems as if protein is the bigger “driver” when it comes to fat loss rather than how often you’re eating. This certainly isn’t the final word on this, but for now from our real world data combined with the science that’s out there, we suggest two things: Make sure you eat protein with every single meal (and snack, if you eat snacks) Do what works for you. For us that is smaller, more frequent meals — but our lifestyle allows that. The key is to plan ahead so whether you’re eating 3 larger meals or 3 smaller meals + 2 snacks, they’re super high quality. http://blogs.menshealth.com/bellyoff-nutritionist/3-meals-vs-6-meals-daily-whats-best-for-fat-loss/2013/01/09/
A Cervical Cancer S
On August 2008, I had just retired from the New York City Police Department and was ready to enjoy retirement with my husband, when, th now I’m going to die from cancer? This cannot be. I did not know where it came from, and I did not know how I got it. Well, needless to say, I
First, I have to mention that I did not visit my OB-GYN for almost four years . Why? You might ask….. Well, the same reasons so many wom that you can come up with. These reasons are not valid and carry no weight. I learned this the hard way. I finally went to see my doctor in October 2008 when my bleeding between menstrual cycles continued and I was feeling very fatigued. After
In November 2008, my doctor finally gave me my diagnosis. I had Cervical Cancer Stage IIB – Squamous Cell Carcinoma. She had to refer m cologist, as gentle as possible, said to me, “The bad news is that you have cervical cancer, but the good news is that it is treatable.” Getting str me and smiled at the glimpse of spunk he had not seen in me until this point, and then proceeded to tell me that my tumor was too big and wa
My treatments were going to consist of chemotherapy, and external and internal radiation. I was going to get radiation every day for the next s cause of the treatments of chemotherapy and radiation, I would lose the ability to have children. I made myself believe that this fact did not af that something was being taken away from me. The choice was no longer there, and for many women that want to have children, this is a deva
I was about to fight for my life. We took time to do a lot of crying and a lot of hugging. Under the circumstances, you tend to question your fa charge so my husband, a pretty smart man in my book, sat down and began to empower himself with knowledge of the disease. Because of th (HPV), a sexually transmitted infection. I couldn’t understand because I was never promiscuous, and I had not been unfaithful to my partner.
In January 2009, I started treatments. Mondays were long, 10-hour days because of chemo and radiation. I hated Mondays. It used to take me literally used to dress me and take me by the hand to the treatments. Seven weeks went by and I thought I had survived the worst… Boy was I hospital for three days. No visitors were allowed because of the exposure of radiation. I never felt so alone. The journey was long and difficult On May 5, 2009, I had my positron emission tomography (PET) scan to see if treatments had worked. Many prayers had been answered. My
In the U.S., 12,000 women are diagnosed with cervical cancer, and nearly 4,000 will die every year. Cervical cancer is caused by “high-risk” t cation and lack of screening. Early detection through pap tests and HPV testing are keys to prevention. No women should die nor lose their fe
http://jbournesblog.wordpress.com/2011/07/2
Survivor
hree months later we received the shocking news, and our world as we knew it STOPPED. I thought, this is not happening. I retired and I got a crash course on it and was scared beyond belief.
men have: too busy, no time, I feel fine, I hate going to the gynecologist, I’ve been married for more than 10 years and so many other excuses several tests including a vaginal sonogram and several colposcopies, I knew that what was coming next was not good.
me to a GYN-Oncologist. I was fortunate to have been sent to the most wonderful doctors at the NY Presbyterian Hospital in NYC. My onrength from I don’t know where and showing courage, I asked him with an authoritative voice, “How are you going to fix me?” He looked at as already protruding the cervix so I was not a good candidate for a hysterectomy.
seven weeks, chemo once a week for seven weeks and two treatments of internal radiation. He then brought up the fact about fertility. Beffect me since my husband and I had already decided not to have any children for personal reasons; but regardless of the decision, I did feel astating fact. After this overwhelming news, my husband and I left the doctor’s office numb.
aith, your purpose and ask yourself what did I do wrong to deserve this? And you forget about the other blessings around you. We had to rehe lack of education and misconceptions of the disease on my part, I was ashamed that I had cervical cancer because of human papillomavirus
the whole week to recuperate just in time for another Monday. Many times I just wanted to give up, but I had my husband, my rock, who I wrong. It was time for the internal radiation. The doctors inserted an implant inside the cervix with radiation rods, and I had to stay in the t. tumor was GONE, and there were no cancer cells visible. The nightmare was over!!!
types of HPV and eight out 10 women will have HPV at some point in their lives. Two of the major issues with this disease are lack of eduertility to this preventable disease.
20/one-survivors-story-with-cervical-cancer/
INGREDIENTS 1 tablespoon Parkay速 Original Spread-tub 3/4 cup long-grain white rice, uncooked 1/2 teaspoon minced garlic 1-1/2 cups reducedsodium chicken broth 1 cup frozen mixed vegetables 1/4 teaspoon dried thyme leaves 1/8 teaspoon salt
DIRECTIONS Melt Parkay in medium skillet over mediumhigh heat. Add rice and garlic; cook 3 minutes or until garlic is fragrant, stirring frequently. Add broth, vegetables, thyme and salt to skillet; bring to boil. Cover skillet, reduce heat to low and cook 18 minutes or until rice is tender.
Nutrition Information close Amount per Serving Calories 183 Total fat 2 g Saturated fat 1 g Cholesterol 0 mg 0% Sodium 322 mg Carbohydrate 34 Dietary fiber 2 g Sugars 2 g Protein 5 g Vitamin A 41 Vitamin C 3% Calcium 3% Iron 12%
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Invites you to share your real life stories on Health, Spiritual, Happiness, Misfortune And so much more! Join Inspirit Magazine Each month as we Heal the Soul one story At a time. You are never alone many people Have experience life issues, some overcome and Others are still striving to overcome, nonetheless, We all have a story to share both men and woman. Inspirit Magazine’s MrsChancesKaVaciea Has delivered time after time, a magazine on health and healing, Compassion and information to make necessary changes in your life Towards a healthier and rewarding future. “Spirits Of Comfort” Is another instrument towards that healing process as we are never Alone in life’s struggles, for He is always with us even when we are Absent. Just click on the link below and join http://i1111.photobucket.com/albums/h478/LayLaUpwardBound/NewAdvertizement2_zpsc97c5f5d.gif
Mindful eating is no longer a secret! If you checked out the New York Times article entitled “Mindful Eating as Food for Thought,” it’s likely that it left you “hungry” for more information on how to adopt this healthy, healing way of eating. Mindful eating uses the ancient art of mindfulness, or being present, to help cope with modern eating problems. It’s not a diet. There are no menus or food restrictions. It is developing a new mindset around food. The good news is that mindful eating can help binge eaters as well as many other eating issues. During the past 20 years, studies have found that mindful eating can help you to 1) reduce overeating and binge eating[1], 2) lose weight and reduce your body mass index (BMI)[2], 3) cope with chronic eating problems such as anorexia and bulimia, and reduce anxious thoughts about food and your body[3] and 4) improve the symptoms of Type 2 diabetes.[4] Thus, it has many benefits! Intuitively, it makes sense that mindful eating is helpful to overeaters. It slows you down, makes you more aware of portion sizes and helps you get out of negative, automatic food habits like overeating while watching your favorite TV show. So how does it also help people who have other problematic eating habits? In a nutshell, whether you are overeating or being overly restrictive when you diet, it’s likely that you have lost track of your hunger and fullness. This break between your body and mind needs to be healed. Mindful eating can generally help in three ways: 1) Mindful eating plugs you back into your body’s cues so you know when to stop and start eating. This can be such a difficult task if your sense of hunger and fullness has been skewed or warped by large restaurant portions, fad diets or comfort eating. 2) Being mindful can bring about better management of your emotions. Sometimes people restrict or overeat as a way to cope with negative feelings. Eating and not eating can distract you from your worries. When you have healthier ways of coping, such as mindful breathing and letting go of anxiety, you may no longer manage your emotions through your food choices. You can tolerate your emotions, as uncomfortable as they may be, without pushing them away or stuffing them down with food. 3) Mindfulness changes the way you think. Rather than reacting to food-related thoughts that urge you to overeat, overly restrict your diet or emotionally eat, etc., you respond to them. You can hear these thoughts without obeying them. So if you aren’t binge eating, don’t worry. Mindful eating can be helpful to almost everyone. 2) Just Be Mindful. Being more attentive and aware in all aspects of your life can help you to improve your eating habits. This is good news if you aren’t ready to change what you put on your plate. Start by being more mentally present with your significant other, put away your cell phone and be more engaged with what you are doing and do one thing at a time instead of multitasking. When you are ready to change your meal habits, you will have more practice on how to be attentive and present. It’s easy to eat an entire plate of food and not taste one bite. 3) The Four Mindful Points: Check in with each dimension of mindfulness. When you eat, ask yourself these questions: a. Mind: Am I tasting each bite or am I zoned out when I eat? (You can download the awareness checklist here.) Body: How does my body feel before and after I eat? Low energy? Stomach rumbling? Full? Empty? c. Feeling: What do I feel about this food? Guilty? Pleasure? Joy? Disappointment? Regret? d. Thoughts: What thoughts does this food bring to mind? Memories? Beliefs? Myths? Fears?
Things That Make you Throw Away Your Vision Board Vision boards are for dreaming, action boards are for achieving. Published on May 22, 2012 by Neil Farber, M.D, Ph.D. in The Blame Game Creating your own vision board is considered the key to success. It is not enough to simply have a positive mental attitude. The secret to achieving your goals is to dream about positive, focused, and specific goals. As The Complete Idiot’s Guide to Vision Boards describes, the images and phrases that make the board should represent your highest priorities. Some posit that a certain amount of time spent in front of the board is necessary for complete success, while others suggest that simply creating the vision board is what is critical to maintain the goal in your subconscious. If you think about your goals as if they’ve already occurred, then the universe will give this to you. Here’s my take on Vision Boards. Cutting out pictures and writing down positive affirmations may be beneficial to some; in particular, helping us organize and more clearly delineate our goals. However, there is good evidence that these actions may also be detrimental. The evidence: Experiment #1. (from Pham and Taylor at the Univ of Ca): Three groups of students: Group 1 (Secret group – my label not from the study): students were asked to spend a few moments each day visualizing with a clear image how great it would feel to make a high grade on an important mid-term exam that would take place in a few days time. Group 2: students were asked to spend a few minutes each day visualizing when, where, and how they intended to study. Group 3: control group of students not asked to visualize doing especially well on the exams. Students visualizing being A students (Group 1), studied less and made lower grades on the exam. They felt better about themselves but achieved less. Students visualizing studying, prepared better, studied more, scored higher grades, and were less stressed. Experiment #2. (Pham and Taylor). A similar studied showed similar results for golfers and tennis players. They were more successful if they imagined themselves training rather than winning. Experiment #3. (from Oettingen and Wadden at the Univ Penn): A group of obese women in a weight reduction program were asked to imagine how they might behave in various food-related scenarios, such as being tempted with pizza. Their responses were categorized on a scale from highly positive (eg. I would stay away from cake and ice cream) to highly negative (eg. I would be eating both my own and other people’s portions). The women were tracked for a year. Those with more positive fantasies had lost, on average, 26 lbs less than those with negative fantasies.
u go Hmmmmmm.............. Here are some thoughts: 1) Positive mental attitudes, dreaming, wishing, and fantasizing may, in fact, be harmful. 2) We are in control of our own thoughts, feelings, actions, and reactions. We have no control over the actions of others. 3) The universe may have other plans. We don’t know if there are other, greater plans behind the curtain. Thus, not achieving our goals may actually be beneficial for us. The outcome, while apparently negative, may be a blessing in disguise. Rather than blaming yourself, you would be better off finding the silver lining, looking for lessons learned and realizing how this apparent failure can be beneficial. 4) Two people may have the same vision and only one person can achieve a goal – winning a race or owning a specific house. For the person not achieving the goal, rather than self-blame, time would be better spent looking for reasons for the lack of success, rearranging their dominoes to change course, and moving on to better things. 5) According to the Law of Attraction, if you think about and plan for potential obstacles, and your goal is not realized, you will be to blame for including negativity and doubt. If you don’t look at and plan for potential obstacles, you will be unprepared mentally, emotionally, and practically for facing real challenges. 6) Ideas, thoughts, and dreams are great, but they are forms of energy which do not necessarily lead to action. 7) It’s easier to think, wish, and dream than to do. Action vs Dreaming “Do it, and then you will feel motivated to do it.” - Zig Ziglar “Good business leaders create a vision, articulate the vision, passionately own the vision, and relentlessly drive it to completion.” - Jack Welch “The secret of getting ahead is getting started.” - Mark Twain “As I grow older I pay less attention to what men say. I just watch what they do.” - Andrew Carnegie “Everything you want is out there waiting for you to ask. Everything you want also wants you. But you have to take action to get it.” - Jules Renau “I never worry about action, but only about inaction.” - Winston Churchill. “I have been impressed with the urgency of doing. Knowing is not enough; we must apply. Being willing is not enough; we must do.” – Leonardo da Vinci “Vision without action is a dream. Action without vision is simply passing the time. Action with Vision is making a positive difference.” - Joel Barker Conclusion: Fantasizing about your perfect world and your perfect life may make you feel better in the short term but will limit your ability to transform your dreams into reality. Convert your vision boards to action boards. Dream about it, envision how you will realistically do it or get it, and then get off your tush and make it happen. http://www.psychologytoday.com/blog/the-blame-game/201205/throw-away-your-vision-board-0
Personal story from a cervical cancer survi “At age 29, I was a devoted wife and stay-at-home mother of two young children. Like most women, I was focused on taking care of my family and was accustomed to putting my own needs last – including visiting a doctor. I was young; I felt great; I didn’t think there was any need to see a doctor. Plus, I was far too busy with the kids to make time for something that seemed unnecessary, until I had a bout with hay fever. After losing the battle with my allergies, I broke down and decided to schedule an appointment, hoping for a prescription that would offer some relief. Aside from seeing my OB/GYN during my two pregnancies, it had been a while since my last doctor’s visit, so my doctor decided it was the prefect time to do a routine physical. Going through the usual questions, she asked me when my last Pap test had been. As I laughed nervously, and admitted that it had been five years, she did not see the humor, and I received a Pap test that day. I left the office relieved, knowing that if I did not hear anything in the next 7-10 days, all was well. I went back to my life and normal routine until the ninth day after the test, when I received a call from my doctor. She wanted to see me immediately. My heart began beating faster. While driving to the office, I kept wondering why she would want to see me and how anything could be irregular when I felt healthy. I was young. I felt great. I had to be fine. I was wrong.
ivor At her office, I was handed the pathology report. As I raced through words I did not understand, one work stood out: “carcinoma”. I knew what that meant. Tears streamed down my face as I thought: Am I gong to die? Had I sacrificed the chance to see my children grow up? What would my husband do after I was gone? At the age of 29, I underwent a hysterectomy. Luckily for me, the surgery was a success, and the cancer had not spread. Today, I am fortunate to be a devoted wife and busy mother of two teenagers. I am also a high school English teacher and activities director. I’m still busy, attempting to juggle it all, but I wouldn’t trade it for anything. I sometimes think about how things could have been different and what I would have missed out on had my cancer remained undetected. For this reason, I owe a lot – my life, in fact – to the pathologist who diagnosed my cervical cancer so many years ago. Now, as a cervical cancer survivor, I have made it my goal to urge women to receive their regular Pap tests – because I want to prevent others from making the same life threatening mistake that I once made.”
Dense Breasts Nee
By Kristina Fiore, Staff Writer, MedPage Today Published: November 28, 2012 Reviewed by Zalman S. Agus, MD; Emeritus Professor, Perelman School of Medicine at the University of Pennsylvania CHICAGO – Women with mammographically dense breasts should have whole-breast ultrasound whenever they undergo cancer screening, according to new guidelines from a breast health group. Having dense breasts increases a woman’s cancer risk an estimated 1.5 to four times, and ultrasound in combination with mammography may be a more sensitive test for picking up cancers in these women, Stephen Feig, MD, of the University of California Irvine, and president of the American Society of Breast Disease (ASBD), told MedPage Today. Feig discussed the guidelines during a session at the Radiological Society of North America meeting here, but the RSNA did not co-publish the guidance with the ASBD. “Dense tissue can obscure or mask cancers on mammography,” Feig said. “Ultrasound is a different way of looking at the breast. These women may benefit from a second test.” A screening MRI is probably a more sensitive way of looking for breast cancer in these women, Feig acknowledged, but it is far more costly. And ultrasound can’t be done alone as a primary test because it doesn’t detect certain types of lesions, particularly early cancers, which tend to show up only as microcalcifications. Instead, the combination of mammography and ultrasound for women with dense breasts is optimal, he
ed More Than Mammograms Five states -- California, New York, Virginia, Connecticut, and Texas -- now mandate that all women who have mammography should also be told if they have dense breasts, so they can opt for additional screening. Feig said additional states are considering similar legislation and there is a national effort as well, in order to get insurers to cover the procedure. Some women may currently have to pay out of pocket for the ultrasound screening, which can carry a price tag of about $200. Efforts to cover supplemental screening ultrasound are being driven by evidence that the modality can find cancers that are missed by mammography, Feig said. “There’s a presumption that by finding earlier cancers, we will reduce cancer deaths with ultrasound, as we’ve shown with mammography,” Feig said, noting that a study last week in the New England Journal of Medicine, which found that screening plays only a small role in reducing breast cancer mortality, relied on an “obtuse argument of lesser scientific credibility.” But increased screening also carries the cost of an increased number of biopsies and additional testing. Feig said the likelihood of an ultrasound finding being cancer is about 1 in 10, compared with 1 in 3 for mammography. “It’s one reason people object to ultrasound, but I say it should be the woman’s decision,” Feig said. “They should be presented with the evidence.” The statement, which is available on the ASBD’s website, offers seven main points about breast cancer screening, including a call for “shared decision-making” between patients and physicians. The statement also has an algorithm for determining individual patient needs. For instance, intermediate risk women with dense breasts should have both mammography and whole-breast ultrasound, while those at highest risk should get mammography and MRI. http://www.medpagetoday.com/MeetingCoverage/RSNA/36130
Natural Remedies for High Blood Pressure According to the American Heart Association, nearly one in three adults in the United States has high blood pressure, also known as hypertension. But nearly one-third of those people don’t know they have high blood pressure, because it’s a silent disease. People can have high blood pressure for years without experiencing symptoms or knowing they have it. The upper or first number in a blood pressure reading is the systolic pressure and the lower or second number is called the diastolic pressure. According to National Heart, Lung, and Blood Institute guidelines: Normal blood pressure is below 120/80 mmHg. Prehypertension is systolic pressure that’s between 120 to 139 or diastolic pressure between 80 and 89. Stage 1 hypertension is systolic pressure between 140 to 159 or diastolic pressure between 90 and 99. Stage 2 hypertension is systolic pressure higher than 160 or diastolic pressure of 100 or higher. High Blood Pressure Symptoms High blood pressure usually doesn’t cause any symptoms in the early stages. Symptoms associated with high blood pressure can include: Dizziness or dizzy spells Headache Nosebleeds Causes of High Blood Pressure In most cases of high blood pressure, the American Heart Association says there is no one identifiable cause. This kind of high blood pressure is called primary hypertension or essential hypertension. It is usually a combination of factors, such as: Weight. The greater your body mass, the more pressure there is on your artery walls. That’s because more blood is produced to supply oxygen and nutrients to tissues in your body. Activity level. Lack of physical activity tends to increase heart rate, which forces your heart to work harder with each contraction. Tobacco use. Chemicals in cigarettes and tobacco can damage artery walls. Sodium intake. Excessive sodium in the diet can result in fluid retention and high blood pressure, especially in people sensitive to sodium. Potassium intake. Low potassium can result in elevated sodium in cells, because the two balance one another. Stress. Stress can raise blood pressure. Alcohol consumption. Excessive alcohol intake can, over time, increase the risk of heart disease. Age. The risk of high blood pressure increases as you get older. Family history. High blood pressure often runs in families. High blood pressure can also be caused by an underlying condition, such as kidney disease, hormonal disorders, thyroid disease, adrenal gland disease, and the use of certain drugs, such as oral contraceptives, or herbs such as licorice. This type of high blood pressure is called secondary hypertension.
Natural Remedies for High Blood Pressure Lifestyle changes and natural remedies may help to control high blood pressure, but your doctor may also recommend medication to lower high blood pressure. It is important to work with your doctor, because untreated high blood pressure may damage organs in the body and increase the risk of heart attack, stroke, brain hemorrhage, kidney disease, and vision loss. Garlic In a meta-analysis of seven randomized controlled trials of garlic supplements, three trials showed a significant reduction in systolic blood pressure and four in diastolic blood pressure. Researchers concluded that garlic powder supplement may be of clinical use in patients with mild high blood pressure. Garlic supplements should only be used under the supervision of a qualified health practitioner. Garlic can thin the blood (reduce the ability of blood to clot) similar to aspirin. Garlic may interact with many drugs and supplements such as the prescription drugs such as Coumadin (warfarin) or Trental (pentoxifylline), aspirin, vitamin E, gingko. It is usually recommended that people taking garlic stop in the weeks before and after any type of surgery. Hawthorn The herb hawthorn is often used by traditional herbal practitioners for high blood pressure. In a randomized controlled trial conducted by researchers in Reading, UK, 79 patients with type 2 diabetes were randomized to receive either 1200 mg of hawthorn extract a day or placebo for 16 weeks. Medication for high blood pressure was used by 71 percent of the patients. At the end of the 16 weeks, patients taking the hawthorn supplement had a significant reduction in mean diastolic blood pressure (2.6 mm Hg). No herb-drug interactions were reported. 1) Coenzyme Q10 (CoQ10) There is some evidence that the supplement CoQ10 may help to reduce high blood pressure. A 12 week double-blind, placebocontrolled trial of 83 people with systolic hypertension examined the effect of CoQ10 supplements (60 mg twice daily). After the 12 weeks, there was a mean reduction in systolic blood pressure of 17.8 mm Hg in the Coq10-treated group. Another study conducted at the University of Western Australia looked at the effect of CoQ10 on blood pressure and glycemic control in 74 people with type 2 diabetes. Participants were randomly assigned to receive either 100mg CoQ10 twice daily, 200mg of the drug fenfibrate, both, or neither for 12 weeks. CoQ10 significantly reduced systolic and diastolic blood pressure(mean reduction 6.1 mm Hg and 2.9 mm Hg respectively). There was also a reduction in HbA1C, a marker for long-term glycemic control.
Fish oil Preliminary studies suggest that fish oil may have a modest effect on high blood pressure. Although fish oil supplements often contain both DHA (docohexaenoic acid) and EPA (eicosapentaenoic acid), there is some evidence that DHA is the ingredient that lowers high blood pressure. Folic acid Folate is a B vitamin necessary for formation of red blood cells. It may help to lower high blood pressure in some people, possibly by reducing elevated homocysteine levels. One small study of 24 cigarette smokers found that four weeks of folic acid supplementation significantly lowered blood pressure. Diet Changing your diet is an important part of lowering high blood pressure. The DASH (Dietary Approaches to Stop Hypertension) diet is promoted by the National Heart, Lung, and Blood Institute of the National Insitutes of Health (NIH). The DASH diet includes fruits and vegetables, low-fat dairy foods, beans and nuts. Sodium is limited to 2,400 mg per day. Studies have found that the DASH diet can reduce high blood pressure within two weeks. These are the daily guidelines of the DASH diet: 7 to 8 servings of grains 4 to 5 servings of vegetables 4 to 5 servings of fruit 2 to 3 servings of low-fat or non-fat dairy 2 or less servings of meat, fish, or poultry 2 to 3 servings of fats and oils 4 to 5 servings per week of nuts, seeds, and dry beans Less than 5 servings a week of sweets Serving Sizes 1/2 cup cooked rice or pasta 1 slice bread 1 cup raw vegetables or fruit 1/2 cup cooked vegetables or fruit 8 oz. of milk 1 teaspoon olive oil 3 ounces cooked meat
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Recipe: Crispy Microwave Potato Chips ~ Prep Time: 5 minutes ~ Total Cooking Time: 10-13 mins. per batch ~ ~Difficulty: Easy ~ Serves: 3 ~ Ingredients: 3 medium Idaho russet potatoes or 6 small new potatoes Cooking spray Kosher salt Optional seasonings: chili powder, Creole seasoning, Old Bay seasoning, etc. Parchment paper Instructions: Using a mandolin or food processor or sharp knife, slice potatoes (peeled, if you like but really no need) as thinly as possible, taking care that all slices are the same thickness. Line the turntable tray of your microwave with parchment paper and spray paper with cooking spray. Place the potato slices on it without overlapping and spray potato slices with cooking spray. Salt lightly. Sprinkle with additional seasonings if desired. Microwave at full power, watching closely, until potatoes begin to shrink and the edges begin to ruffle, about 7 minutes. Turn off the microwave and leave door open for 1 minute. Microwave again at full power for 4 minutes. Turn slices over and microwave 1 minute more or until the slices are golden brown. (Be very careful not to over-brown or they will taste burned. This can happen quickly! DO NOT WALK AWAY DURING THIS LAST NUKE! Gee, how do I know this?) Remove chips from the microwave and allow to cool. Repeat until all potato slices are cooked. The chips will become much crispier as they cool! http://ipinnedit.com/recipes/crispy-microwave-potato-chips/
HERBAL ALTERNATIVE BENEFITS OF PEPPERMINT
The peppermint herb is loaded with nutrients and provides numerous health benefits. Peppermint is readily available in grocery stores. You can buy its fresh leaves and mix them into salads or soups. Drinking peppermint tea is an easy way to incorporate this nutritious herb into your daily diet. Here are just a few of the ways that peppermint is beneficial to your health: 1. Aids Digestion Peppermint has been found to ease symptoms associated with indigestion in many cases. This herb has a calming effect on the stomach muscles. It also creates better bile flow, which is critical for fat digestion. When you eat peppermint or drink it in tea form, food moves more quickly through your stomach. Peppermint has also been found to relieve the painful gas that is often associated with digestive issues. 2. Relief for Irritable Bowel Syndrome If you are suffering from irritable bowel syndrome (IBS), you may find relief from taking enteric-coated peppermint oil capsules. The coating on these capsules prevents the heartburn and indigestion that may result from peppermint oil being released in the stomach. Numerous studies show that these capsules relieve symptoms associated with IBS such as gas, diarrhea, bloating and pain. Peppermint relaxes the smooth muscles around the intestines, decreasing the chances of muscle spasms and indigestion. 3. Cold and Flu Remedy Peppermint is commonly used in cold and flu remedies. Studies have shown that it kills bacteria and viruses. It also has a calming and numbing effect. It dulls the pain of an aching body. The menthol in peppermint effectively thins mucus and breaks up phlegm. It provides relief from coughs and congestion. You will find menthol as a common ingredient in decongestants. It is also a common ingredient in rubs used on the chest to relieve chest aches experienced during colds and the flu. 4. Skin Remedy Peppermint herb is highly effective in topical creams used to treat a variety of skin issues. Examples include treatments for hives, rashes, poison oak or poison ivy. When applied to the skin, these ointments have a soothing and healing effect. 5. Protection against Cancer The link between peppermint and anti-cancer effects is still under research. A phytonutrient in peppermint has shown to stop cancerous tumors from growing in animals. These are tumors in the pancreas and liver, which are generally more difficult to cure. Protection against cancer using peppermint in animals has also been observed in the lungs, colon and skin. Given its powerful ability to soothe and heal, think about incorporating peppermint herb into your diet and look for it as an ingredient in medicinal remedies. You can find it as a tea or in fresh leaves at the grocery store. Buy peppermint oil or use the coated capsules to relieve digestive issues, as directed. Use it as a chest rub or to heal your skin. When you have a cold or the flu, think of peppermint as a remedy for uncomfortable symptoms. ** Always consult a medical professional before taking any herb or supplement for a medical condition.
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THE WHEEL OF CHANGE If you want to move in a new direction, you need to put new thoughts in your mind. The wheel of change always turns in the direction of what you put into your mind. That’s why your thoughts are so important; they determine the course of your life. What you put into your mind is literally your steering wheel. Every time you put in a new thought, you steer in a new direction. Lots of folks are discouraged by all their problems. Mountains of adversity surround them on all sides. Sometimes they feel like there is no hope, and as long as they think only about all their problems, they are right. But the instant they put new and positive thoughts into their mind, the wheel of change turns their life in a completely different direction, and they leave their problems behind. How do you put new thoughts into your mind? It’s easier than you might think. First, you can look at positive pictures that have a message of hope. Pictures go directly into your mind and remain for the rest of your life. Each picture gives your mind a positive push. That’s why PositiveGraphics.com exists. There are one-hundred and sixty-five positive graphics designed to turn the wheel of change in a positive direction. Second, you can repeat positive self-talk. You can change who you are by changing what you say when you talk to your mind, so use positive affirmations to become a new person. Repeat this affirmation: God loves me and accepts me the way that I am, but He loves me too much to let me stay that way. God loves me from the top of my head to the tip of my toes, and it doesn’t get any better than that. There is no limit to how good my life can become when I open my heart and mind to the power of God’s love.
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NO FEAR - IT’S NEVER OVER UNTIL GOD SAYS IT’S OVER Several of Jesus’ disciples were fishermen, and occasionally Jesus used their boats to travel to his next destination. One evening they were crossing the Sea of Galilee with Jesus asleep in the stern of the boat. While they were underway, a fierce squall arose, and the wind and waves threatened to overwhelm their boat. They were taking on water as each new wave washed over them, and it was only a matter of time before they would sink if the situation didn’t rapidly improve. This was a true emergency; these fishermen were not over-reacting when they thought they might die during this storm. Everyone who has been in a storm at sea knows exactly how they felt. Jesus slept through the storm until the fishermen woke him up and said, “Teacher, don’t you care if we drown?” Jesus rebuked the wind and waves, and the storm immediately subsided. Then Jesus said to his comrades, “Why are you so afraid? Do you still have no faith?” Why wasn’t Jesus afraid? Jesus knew that he didn’t come into this world to drown in the Sea of Galilee. Jesus was following God’s plan, and death by drowning definitely wasn’t in the plan. Jesus had such close fellowship with God that he knew God’s plan by heart from start to finish. Jesus knew he had nothing to fear from a storm at sea. The disciples didn’t know that God wouldn’t allow them to perish in the storm. They didn’t understand God’s plan, and their hearts were full of fear. The same thing often happens with us. Without a close personal relationship with God, we don’t understand his plan, and our hearts are full of fear. When our fellowship with God becomes up close and personal, for the first time we understand his plan, and we put our faith in it. We know that if we follow his plan, nothing can happen to us until the plan has run its full course. Once we have faith in his plan, we no longer have any reason to fear.
Jesus made it clear that fear has no place in the heart of a child of God. When you have a personal relation2 ship with God and follow God’s plan, you have nothing to fear.
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