June 2014
Osgood-Schlatters Disease What Is It ? & Who Does It Affect?
Alexandra Lloyd
Young Athlete Using Her Challenges To Reach Others
InSpirit Magazine thrives to create an ave being. There are so many positive changes in their lifestyles
It is my hope and desire that you thru the pages o
The definition of InSpirit is “ In my quest to I Present T
Sheila Hendrix Editor / Founder
enue for people to focus on their total well y who are desiring to make and need motivation and support
u will find some of that as you flip of the magazine.
“to intsill courage or life into� o do just that..... To You..........
The information and reference materials co solely for the general information of the reader but rather for discussion with the patients ow is not intended to diagnose a persons health care. The information contained her what constitutes reasonable, appropriate or intended to be used as a substitute for the in given health issue. All content, including t contained on or available through this magaz
ontained in InSpirit Magazine are intended r. It is not to be used for treatment purposes wn physician. The information presented here or to take the place of professional medical rein is neither intended to dictate best care for any given health issue, nor is it ndependent judgement of a physician for any text, graphics, images and information, zine is for general information purposes only.
THE IMPORTANCE OF FR Fruits and vegetables provide health benefits and are important for the prevention of illnesses. The U.S. Department of Agriculture recommends filling half of your plate with fruits and vegetables at each meal. Fruits and vegetables contain a variety of nutrients including vitamins, minerals and antioxidants. Eating the recommended amount of fruits and vegetables each day can reduce the risk of chronic diseases.
Nutrients in Vegetables Vegetables are rich in vitamin A, vitamin C, folate, fiber and potassium. Folate helps the body form red blood cells. It is especially important for women of childbearing age to consume folate-rich foods such as bell peppers, tomatoes and spinach to prevent neural-tube defects in babies. Vitamin A-rich foods such as sweet potatoes, carrots and butternut squash help keep your skin and eyes healthy and protect against infections. The USDA recommends eating 2 1/2 cups of vegetables per day.
Nutrients in Fruit
The USDA recommends consuming 2 cups of fruit per day. The healthiest choices are fresh fruits or frozen without added sweeteners. Fruit is naturally low in fat, sodium and calories, and rich in potassium, fiber, vitamin C and folate. Some high-potassium fruits include peaches, cantaloupe, honeydew, oranges and bananas. Fiber in fruit helps to protect against heart disease and lower cholesterol. Vitamin C in foods like citrus and strawberries helps with wound healing and keeps gums and teeth healthy.
RUITS AND VEGETABLES Prevention of Disease Eating produce can cut your risk of cardiovascular disease, stroke and type 2 diabetes and protect against various forms of cancer. The USDA states that fruits and vegetables high in fiber can reduce chances of developing coronary heart disease. Eating potassium-rich foods such as bananas and potatoes can help reduce blood pressure, decrease bone loss and prevent development of kidney stones. Produce also contains different phytochemicals, natural chemical compounds in plants, which maintain proper cell health.
Weight Management Along with health benefits, eating fruits and vegetables can make weight management easier, according to the Centers of Disease Control and Prevention. Most produce is low in calories compared to other foods, so filling up on these foods can aid in weight loss or maintenance. Fruits and vegetables work as excellent substitutes in different recipes. For example, use fresh applesauce instead of oil in muffins or cookies. Add sauteed vegetables to an omelet to make it more filling without a lot of calories.
article written by: Amanda Hernandez fruit and vegetables image by photo25th from Fotolia.com http://healthyeating.sfgate.com/fruits-vegetables-important-4703.html
Benefits of shopping at the Farmers Market The fruits and vegetables are grown locally and picked when perfectly ripened. This enhances the taste, texture, and aroma of the produce. Often, market prices are lower than at grocery stores. Our existing system of food transportation and distribution requires enormous amounts of energy and resources. Before reaching your table, the average food item in the United States will travel 1,300 miles! In fact, only about 10% of the fossil fuel energy used in the world’s food system is used for production. The other 90% goes into packaging, transportation, and marketing of the food. All this inefficiency creates many environmental problems. Shopping at the Farmers Market benefits the local farmer and strengthens your local community. Since the produce is picked at the peak of the season, nutrients, and phytochemicals will be more abundant. Hippocrates said, “Let food be your medicine.” The following chart shows many of the health benefits of fresh produce. Don’t get bogged down trying to remember the names of these different phytochemicals—just eat a RAINBOW OF COLOR!
Color
Health Benefits
Food Sources
Red
Lycopene , Anthocyanin Prevents certain cancers. Strengthens collagen proteins. strawberries, tomatoes, watermelon, cherries
Orange
Beta-Carotene, Liminoids Protects against bronchitis, asthma, cataracts, and lung cancer. Can decrease cholesterol levels. carrots, squash, melons
Yellow
Liminoids, Beta-carotene Protects vision. Prevents colon and breast cancers. yellow peppers, corn
Green
Lutein, Saponins, Glucosinolates Protects eyesight. Heart and skin maintenance. Prevents cancer. Lowers lipid levels. spinach, collard greens, broccoli, tomatillos
Blue
Anthocyanin Prevents colon, cervical and prostate cancers. blueberries, grapes, plums
Purple
Anthocyanin Prevents cancer. Anti-inflammatory. grapes, raspberries, blackberries, eggplant
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=478
INSPIRING TEEN Sheila Hendrix
Alexandra Lloyd is a senior in
high school and is alraedy on her way to becoming an inspiring adult and an inspiration to others. Alex started out at the age of 3 as a dance student and began in sports a year later. After several years of playing basketball, Alex began feeling severe pain, right below her knees after every game. She was also experiencing popping in the knee and a large bump would form under her knee whenever inflamed. Alex was diagnosed with Osgood Schlatters Disease at the age of 12 and decided to drop out of dance in order to continue her love for basketball. When asked if she thought she would have to give up basketball, Alex replied, “ In my mind, that was not a possibility because I was going to do whatever it took to reduce the pain so that I could continue to play the game I enjoy, basketball. I just immediately thought, well how am I going to fix this soon? I had a goal for my basketball career and this obstacle was not going to stop me from getting there.” Osgood Schlatters Disease is characterized by painful lumps just below the knee and is most often seen in young adolescents. Risk factors may include overzealous conditioning (running and jumping), but adolescent bone growth is at the root of it. Alex had to undergo many sessions of therapy over a number of years in order for her to continue in athletics. When she was a freshman in high school she learned that she would have to complete a major project over the next few years and present it as a senior.
“I needed a topic for my senior project and I knew I wanted to do something related to sports and rehabilitation. Because of my rehabilitation journey, I developed a great passion for injured athletes and I feel like I have gained a lot of knowledge to educate others on these things before it happens to them, or if it unfortunately happens to them. I don’t want them to go through what I went through. So I thought writing this book would be a great way to reach out to athletes and I am going to do all I can right now to help them out.” Over the next few years she would spend many hours on research and with the support of her parents her efforts would become a success and an “A” project. We asked Alex what some of her challenges were in completing this project. “In doing my research, I saw that there were a lot of injuries that are sports related. I wish I could have addressed them all, but it was a challenge for me to focus on the ten most common injuries that are faced today. Secondly, I had trouble with determining what information was most useful and helpful to include in my book. Lastly, how the book was to be laid out was a challenge for me because I wanted to make it easy for everyone to use everything that this book has to offer. These were some tough challenges, but it all payed off in the end.” Osgood Schlatters disease affects many young athletes and is a challenge. Alex advises that they not give up no matter what the challenges. “With patience and knowing what triggers any inflammations, you can go on to play sports safely for many years. There is so much at stake when you quit and that is why I suggest you keep going and take it slow and easy. Research and know as much as you can about the disease and strive to know your body and your limitations!” Alexandra has set high goals for her future. Attending college and persueing her bacheloers degree in Athletic Training and then continuing on to receive her masters. Alexandra’s aspirations includs becoming an athletic trainer for college teams. Book is AVAILABLE ON AMAZON.COM FOR YOUR KINDLE READER
Osgood-Schlatter disease Osgood-Schlatter disease can cause a painful lump below the kneecap in children and adolescents experiencing growth spurts during puberty. Osgood-Schlatter disease occurs most often in children who participate in sports that involve running, jumping and swift changes of direction — such as soccer, basketball, figure skating and ballet. While Osgood-Schlatter disease is more common in boys, the gender gap is narrowing as more girls become involved with sports. Age ranges differ by sex because girls experience puberty earlier than do boys. Osgood-Schlatter disease typically occurs in boys ages 13 to 14 and girls ages 11 to 12. The condition usually resolves on its own, once the child’s bones stop growing. Symptoms The pain associated with Osgood-Schlatter disease varies from person to person. Some have only mild pain while performing certain activities, especially running and jumping. For others, the pain is nearly constant and debilitating. Osgood-Schlatter disease usually occurs in just one knee, but sometimes it develops in both knees. The discomfort can last from weeks to months and may recur until your child has stopped growing. When to see a doctor Call your child’s doctor if knee pain interferes with your child’s ability to perform routine daily activities. Seek medical attention if the knee is also swollen and red, or if the knee pain is associated with fever, locking or instability of the knee joint. Causes During activities that involve a lot of running, jumping and bending — such as soccer, basketball, volleyball and ballet — your child’s thigh muscles (quadriceps) pull on the tendon that connects the kneecap to the shinbone. This repeated stress can cause the tendon to pull away from the shinbone a bit, resulting in the pain and swelling associated with Osgood-Schlatter disease. In some cases, your child’s body may try to close that gap with new bone growth, which can result in a bony lump at that spot.
Risk factors The main risk factors for Osgood-Schlatter disease are: Age. Osgood-Schlatter disease occurs during puberty’s growth spurts. Age ranges differ by sex because girls experience puberty earlier than do boys. Osgood-Schlatter disease typically occurs in boys ages 13 to 14 and girls ages 11 to 12. Sex. Osgood-Schlatter disease is more common in boys, but the gender gap is narrowing as more girls become involved with sports. Sports. The condition happens most often with sports that involve a lot of running, jumping and swift changes in direction. Complications Complications of Osgood-Schlatter disease are uncommon. They may include chronic pain or localized swelling. Even after symptoms have resolved, a bony lump may remain on the shinbone in the area of the swelling. This lump may persist to some degree throughout your child’s life, but it doesn’t usually interfere with knee function. Preparing for your appointment You’ll likely first bring this problem to the attention of your family doctor or your child’s pediatrician. He or she might refer you to a doctor who specializes in knee injuries or sports medicine. What you can do Bring to the appointment a written list that includes: Detailed descriptions of your child’s symptoms Information about medical problems your child has had in the past Information about medical problems common in your family All the medications and dietary supplements your child takes Questions you want to ask Below are some basic questions to ask a doctor who is examining your child for possible Osgood-Schlatter disease. If any additional questions occur to you during your visit, don’t hesitate to ask. Do you expect my child will be able to continue in his or her current sport? Does my child need to make any changes to his or her activities, such as playing a different position or training with different exercises? If so, for how long? What signs or symptoms would signal a need for my child to take a complete break from athletics? What other self-care measures would help my child? cont’d on next page
What to expect from your doctor
Your child’s doctor is likely to ask a number of questions. Being ready to answer them may reserve time to go over any points you want to talk about in-depth. Your doctor may ask your child: How severe is your pain? Does your pain occur before, during or after your workouts — or is it constant? Have you noticed any swelling near your kneecap? Have you experienced any problems with mobility or stability? What is your regular exercise or sports-training routine? Have you recently made any changes to your training routine, such as training harder or longer or using new techniques? Are you able to tolerate the pain you experience while playing your sport at your usual intensity? Are your symptoms affecting your ability to complete normal, daily tasks, such as walking up stairs? Have you tried any at-home treatments so far? If so, has anything helped? Have you recently had any injuries that may have caused knee damage? Tests and diagnosis
During the physical exam, your doctor will check your child’s knee for tenderness, swelling, pain and redness. X-rays may be taken to look at the bones of the knee and leg and to more closely examine the area where the kneecap tendon attaches to the shinbone. Osgood-Schlatter disease usually gets better without formal treatment. Symptoms typically disappear after your child’s bones stop growing. Until that happens, your doctor may recommend mild pain relievers and physical therapy.
Medications Over-the-counter pain relievers such as acetaminophen (Tylenol, others), ibuprofen (Advil, Motrin IB, others) or naproxen (Aleve) may be helpful. Therapy A physical therapist can teach your child exercises to stretch the thigh’s quadriceps and hamstring muscles, which may help reduce the tension on the spot where the kneecap’s tendon attaches to the shinbone. Strengthening exercises for the quadriceps can help stabilize the knee joint.
Lifestyle and home remedies It may help your child to follow these tips: Rest the joint. Limit the time spent doing activities that aggravate the condition, such as kneeling, jumping and running. Ice the affected area. This can help with pain and swelling. Stretch leg muscles. Stretching the quadriceps, the muscles on the front of the thigh, is especially important. Protect the knee. When your child is participating in sports, have him or her wear a pad over the affected knee at the point where the knee may become irritated. Try a strap. A patellar tendon strap fits around the leg just below the kneecap. It can help to “tack down” the kneecap’s tendon during activities and distribute some of the force away from the shinbone. Cross-train. Suggest that your child switch to activities that don’t involve jumping or running, such as cycling or swimming, until symptoms subside.
http://www.mayoclinic.org/diseases-conditions/osgood-schlatter-disease/basics/ definition/con-20021911
HERBAL ALTERNATIVE
Ginkgo Ginkgo is an herb. The leaves are generally used to make “extracts” that are used as medicine. However, a few medicines are made from the seed, but these are not well studied. Ginkgo is often used for memory disorders including Alzheimer’s disease. It is also used for conditions that seem to be due to reduced blood flow in the brain, especially in older people. These conditions include memory loss, headache, ringing in the ears, vertigo, difficulty concentrating, mood disturbances, and hearing disorders. Some people use it for other problems related to poor blood flow in the body, including leg pain when walking (claudication), and Raynaud’s syndrome (a painful response to cold, especially in the fingers and toes). Ginkgo leaf is also used for thinking disorders related to Lyme disease and depression. Some people use ginkgo to treat sexual performance problems. It is sometimes used to reverse the sexual performance problems that can accompany taking certain antidepressants called SSRIs. Ginkgo been tried for eye problems including glaucoma, diabetic eye disease, and age-related macular degeneration (AMD). The list of other uses of ginkgo is very long. This may be because this herb has been around for so long. Ginkgo biloba is one of the longest living tree species in the world. Ginkgo trees can live as long as a thousand years. Using ginkgo for asthma and bronchitis was described in 2600 BC.
In manufacturing, ginkgo leaf extract is used in cosmetics. In foods, roasted ginkgo seed, which has the pulp removed, is an edible delicacy in Japan and China. Remember, though, the whole seed is LIKELY UNSAFE to eat. Ginkgo interacts with many medicines. Before taking it, talk with your healthcare provider if you take any medications. How does it work? Ginkgo seems to improve blood circulation, which might help the brain, eyes, ears, and legs function better. It may slow down Alzheimer’s disease by interfering with changes in the brain that interfere with thinking. Ginkgo seeds contain substances that might kill the bacteria and fungi that cause infections in the body. The seeds also contain a toxin that can cause side effects like seizure and loss of consciousness.
This information may not fit your specific health circumstances. Never delay or disregard seeking professional medical advice from your doctor or other qualified health care provider because of something you have read on WebMD. You should always speak with your doctor or health care professional before you star
http://www.webmd.com/vitamins-supplements/ingredientmono-333-GINKGO.aspx?activeIngredientId=333&activeIngredientName=GINKGO
KITCHEN TAB Whipped Coconut Oil Body Butter Recipe
This coconut oil recipe only requires one (yes, one!) ingredient:
coconut oil. Anything else is completely optional. It also only takes a few measly minutes, and you’ll have enough whipped body butter to last at least a month or two. In fact, if you get carried away, put some in an attractive jar and it makes a great gift! It feels sinfully luxurious as a moisturizer, and yet an entire jar of it costs less than $2 to make. What you need: 1 cup coconut oil 1 teaspoon vitamin E oil (optional) a few drops of your favorite essential oils for fragrance What to do: 1. Put all ingredients into a mixing bowl. Note: Do not melt the coconut oil first. It will only whip up if it’s solid. 2. Mix on high speed with a wire whisk for 6-7 minutes or until whipped into a light, airy consistency. 3. Spoon the whipped coconut oil body butter into a glass jar and cover tightly. Store at room temperature, or in the refrigerator if your house is so warm it melts the oil. http://www.livingthenourishedlife.com/2012/02/homemade-whipped-coconut-oil-body
BLE BEAUTY Happy Hand Exfoliant Say good-bye to dry, cracked hands. Even if your gloves haven’t been doing their job this winter, this easy-to-make exfoliant will slough off all those dead skin cells. Plus, it cleanses and moisturizes, leaving hands soft and smooth. Ingredients: 1 ounce ground almonds 1 teaspoon clear honey 2 teaspoons walnut or sunflower oil 1 teaspoon lemon juice Directions: Mix all ingredients together into a thick paste. Rub a heaping teaspoon all over the hands for two to three minutes and rinse off. Use whenever your hands need some extra TLC. http://www.goodhousekeeping.com/beauty/anti-aging/homemade-beauty-recipes
Stress Symptoms, Signs, & Causes The Effects of Stress Overload and What You Can Do About It
Modern life is full of hassles, deadlines, frustrations, and demands. For many people, stress is so commonplace that it has become a way of life. Stress isn’t always bad. In small doses, it can help you perform under pressure and motivate you to do your best. But when you’re constantly running in emergency mode, your mind and body pay the price. You can protect yourself by recognizing the signs and symptoms of stress and taking steps to reduce its harmful effects. What is stress? Stress is a normal physical response to events that make you feel threatened or upset your balance in some way. When you sense danger—whether it’s real or imagined—the body’s defenses kick into high gear in a rapid, automatic process known as the “fight-or-flight-orfreeze” reaction, or the stress response. The stress response is the body’s way of protecting you. When working properly, it helps you stay focused, energetic, and alert. In emergency situations, stress can save your life—giving you extra strength to defend yourself, for example, or spurring you to slam on the brakes to avoid an accident. The stress response also helps you rise to meet challenges. Stress is what keeps you on your toes during a presentation at work, sharpens your concentration when you’re attempting the game-winning free throw, or drives you to study for an exam when you’d rather be watching TV. But beyond a certain point, stress stops being helpful and starts causing major damage to your health, your mood, your productivity, your relationships, and your quality of life. How do you respond to stress? It’s important to learn how to recognize when your stress levels are out of control. The most dangerous thing about stress is how easily it can creep up on you. You get used to it. It starts to feel familiar, even normal. You don’t notice how much it’s affecting you, even as it takes a heavy toll.
Signs and symptoms of stress overload The following table lists some of the common warning signs and symptoms of stress. The more signs and symptoms you notice in yourself, the closer you may be to stress overload. Stress Warning Signs and Symptoms
Cognitive Symptoms
Emotional Symptoms
Physical Symptoms
Behavioral Symptoms
• • • • • •
• • • • • •
Memory problems Inability to concentrate Poor judgment Seeing only the negative Anxious or racing thoughts Constant worrying
Aches and pains Diarrhea or constipation Nausea, dizziness Chest pain, rapid heartbeat Loss of sex drive Frequent colds
Moodiness Irritability or short temper Agitation, inability to relax Feeling overwhelmed Sense of loneliness and isolation Depression or general unhappiness
• • • • • •
Eating more or less Sleeping too much or too little Isolating yourself from others Procrastinating or neglecting responsibilities Using alcohol, cigarettes, or drugs to relax Nervous habits (e.g. nail biting, pacing)
Keep in mind that the signs and symptoms of stress can also be caused by other psychological or medical problems. If you’re experiencing any of the warning signs of stress, it’s important to see a doctor for a full evaluation. Your doctor can help you determine whether or not your symptoms are stress-related. How much stress is too much? Because of the widespread damage stress can cause, it’s important to know your own limit. But just how much stress is “too much” differs from person to person. We’re all different. Some people are able to roll with the punches, while others seem to crumble in the face of far smaller obstacles or frustrations. Some people even seem to thrive on the excitement and challenge of a high-stress lifestyle. Your ability to tolerate stress depends on many factors, including the quality of your relationships, your general outlook on life, your emotional intelligence, and genetics.
Things that influence your stress tolerance level • Your support network – A strong network of supportive friends and family members can be an enormous buffer against life’s stressors. On the flip side, the more lonely and isolated you are, the greater your vulnerability to stress. • Your sense of control – It may be easier to take stress in your stride if you have confidence in yourself and your ability to influence events and persevere through challenges. If you feel like things are out of your control, you’re likely to have less tolerance for stress. • Your attitude and outlook – Optimistic people are often more stress-hardy. They tend to embrace challenges, have a strong sense of humor, and accept that change is a part of life. • Your ability to deal with your emotions – You’re extremely vulnerable to stress if you don’t know how to calm and soothe yourself when you’re feeling sad, angry, or overwhelmed by a situation. The ability to bring your emotions into balance helps you bounce back from adversity and is a skill that can be learned at any age. • Your knowledge and preparation – The more you know about a stressful situation, including how long it will last and what to expect, the easier it is to cope. For example, if you go into surgery with a realistic picture of what to expect post-op, a painful recovery will be less traumatic than if you were expecting to bounce back immediately.
Causes of stress
The situations and pressures that cause stress are known as stressors. We usually think of stressors as being negative, such as an exhausting work schedule or a rocky relationship. However, anything that puts high demands on you or forces you to adjust can be stressful. This includes positive events such as getting married, buying a house, going to college, or receiving a promotion. Of course, not all stress is caused by external factors. Stress can also be self-generated, for example, when you worry excessively about something that may or may not happen, or have irrational, pessimistic thoughts about life. What causes stress depends, at least in part, on your perception of it. Something that’s stressful to you may not faze someone else; they may even enjoy it. For example, your morning commute may make you anxious and tense because you worry that traffic will make you late. Others, however, may find the trip relaxing because they allow more than enough time and enjoy listening to music while they drive.
Is Drug Treatment Right for Me?
Common external causes of stress • Major life changes • Work or school • Relationship difficulties • Financial problems • Being too busy • Children and family
Common internal causes of stress • Chronic worry • Pessimism • Negative self-talk • Unrealistic expectations/Perfectionism • Rigid thinking, lack of flexibility • All-or-nothing attitude
Effects of chronic stress
The body doesn’t distinguish between physical and psychological threats. When you’re
stressed over a busy schedule, an argument with a friend, a traffic jam, or a mountain of bills, your body reacts just as strongly as if you were facing a life-or-death situation. If you have a lot of responsibilities and worries, your emergency stress response may be “on” most of the time. The more your body’s stress system is activated, the harder it is to shut off. Long-term exposure to stress can lead to serious health problems. Chronic stress disrupts nearly every system in your body. It can raise blood pressure, suppress the immune system, increase the risk of heart attack and stroke, contribute to infertility, and speed up the aging process. Long-term stress can even rewire the brain, leaving you more vulnerable to anxiety and depression. Many health problems are caused or exacerbated by stress, including: • Pain of any kind • Heart disease • Digestive problems • Sleep problems • Depression • Weight problems • Autoimmune diseases • Skin conditions, such as eczema
Dealing with stress and its symptoms
While unchecked stress is undeniably damaging, you have more control over your stress levels than you might think. Unfortunately, many people cope with stress in ways that only compound the problem. You might drink too much to unwind at the end of a stressful day, fill up on comfort food, zone out in front of the TV or computer for hours, use pills to relax, or relieve stress by lashing out at other people. However, there are many healthier ways to cope with stress and its symptoms. Since everyone has a unique response to stress, there is no “one size fits all” solution to dealing with it. No single method works for everyone or in every situation, so experiment with different techniques and strategies. Focus on what makes you feel calm and in control.
Learn how to manage stress
You may feel like the stress in your life is out of your control, but you can always control the way you respond. Managing stress is all about taking charge: taking charge of your thoughts, your emotions, your schedule, your environment, and the way you deal with problems. Stress management involves changing the stressful situation when you can, changing your reaction when you can’t, taking care of yourself, and making time for rest and relaxation.
Remember the four As: avoid, alter, adapt, or accept. Avoid unnecessary stress. Not all stress can be avoided, but by learning how to say no, distinguishing between “shoulds” and “musts” on your to-do list, and steering clear of people or situations that stress you out, you can eliminate many daily stressors. Alter the situation. If you can’t avoid a stressful situation, try to alter it. Be more assertive and deal with problems head on. Instead of bottling up your feelings and increasing your stress, respectfully let others know about your concerns. Or be more willing to compromise and try meeting others halfway on an issue. Adapt to the stressor. When you can’t change the stressor, try changing yourself. Reframe problems or focus on the positive things in your life. If a task at work has you stressed, focus on the aspects of your job you do enjoy. And always look at the big picture: is this really something worth getting upset about? Accept the things you can’t change. There will always be stressors in life that you can’t do anything about. Learn to accept the inevitable rather than rail against a situation and making it even more stressful. Look for the upside in a situation—even the most stressful circumstances can be an opportunity for learning or personal growth. Learn
You can also better cope with the symptoms of stress by strengthening your physical health. • Set aside relaxation time. Relaxation techniques such as yoga, meditation, and deep breathing activate the body’s relaxation response, a state of restfulness that is the opposite of the stress response. • Exercise regularly. Physical activity plays a key role in reducing and preventing the effects of stress. Nothing beats aerobic exercise for releasing pent-up stress and tension. • Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress. Start your day with a healthy breakfast, reduce your caffeine and sugar intake, and cut back on alcohol and nicotine. • Get plenty of sleep. Feeling tired can increase stress by causing you to think irrationally. Keep your cool by getting a good night’s sleep. Take a 5-step program to relieve stress and bring your life into balance Sometimes stress management isn’t enough. If you feel overwhelmed by stress but can’t seem to follow through with a stress management program, you may need extra help. Helpguide’s free online program can help you relieve stress and replace old emotional habits with healthier ways of thinking, feeling, behaving, and relating to others. As well as learning why emotional intelligence is so important to your physical and emotional health, you’ll also learn two core skills for reducing overwhelming stress: quick stress relief and emotional connection. Quick stress relief. The best way to reduce stress quickly and reliably is by using your senses—what you see, hear, smell, taste, and touch—or through movement. By viewing a favorite photo, smelling a specific scent, listening to a favorite piece of music, tasting a piece of gum, or hugging a pet, for example, you can quickly relax and focus yourself. Of course, not everyone responds to each sensory experience in the same way. Something that relaxes one person may do nothing but irritate someone else. The key is to experiment with your senses and discover the sensory experiences that work best for you. Emotional connection. Nothing contributes more to chronic stress than emotional disconnection from ourselves and others. Understanding the influence emotions have on your thoughts and actions is vital to managing stress. Life doesn’t have to feel like a rollercoaster ride with extreme ups and downs. Once you’re aware of your emotions, even the painful ones you normally try to avoid or bottle up, the easier it is to understand your own motivations, stop saying or doing things you later regret, gain renewed energy, and smooth out the ride.
Once you’ve mastered these core skills you’ll have the confidence to face stressful challenges, knowing that you’ll always be able to rapidly bring
http://www.helpguide.org/mental/stress_signs.htm
TAKE THE 5 STEP PROGRAM
What’s Cooking MaMa Cooking Low carb is definitely a challenge but it has been fun and interesting to try new food combinations and also to be creative. The recipe I’m sharing with you in this issue actually turned out to be great not only for myself but the kids even loved it and that’s a big plus. If you love potatoes and hash browns and miss them like crazy , then you should love this recipe. One of my favorite things to make was a omelette with a bottom layer that consisted of browned hash brown potatoe...yum yum...well, now that I am watching my carb intake they have become a no , no ....yes I know you shouldn’t say no no... It should be done n moderation but for me I knew it would be hard to moderate that one so I had to come up with a replacement. This recipe is for a large omelet and will serve 3 with about 190 calories and about 5 carbs per serving. Just keep in mind that bacon is high in fat, sodium and choesterol so if you are watching those things closely you may want to leave out the bacon or use turkey bacon. You can also save in some calories and cholesterol by using egg whites only. The great thing about recipes is you can tailor them to fit your needs. Even doing an all veggie omelete with gree peppers, boccoli and tomatoes would be great and still low carb. So Have some fun with it and Enjoy. Let me know how you liked it .
Sheila
Cauliflower , Spinach , Bacon Omelete 2 cups Shredded/finely chopped Cauliflower 1/4 cup Diced Onion 3 eggs 3 cups torn fresh spinach 3 slices cooked crisp bacon 1/2 cup colby jack cheese 1 tablespoon Olive Oil salt and pepper to taste
Whisk eggs and add a dash or two of salt and pepper. You can add your cheese to the egg mixture now or add to omelette later. Heat olive oil in a nonstick skillet and add shredded cauliflower and onion. Cook until it begins to brown. Spread evenly over bottom of skillet, leaving small pockets. Add egg mixture evenly on top of cauliflower. If you did not add cheese to the egg mixture sprinkle on top at this time. Allow the egg to cook a bit and then add your spinach and bacon. Once the egg mixture is done and the bottom is brown use a spatula to flip over one half of the omelete on top of the other half. ENJOY!! Note: Feel free to add any other vegetables and /or seasoning levels to your taste or your diet restrictions. some variations can include, broccoli, peppers, mushrooms and/or tomatoes. This recipe is also great with leftover steak
Exercise and Your Heart Health According to the Center for Disease Control over 715,000 Americans have a heart attack and about 600,000 die from heart disease. Heart disease is the number one cause of death in both men and women.
Sheila Hendrix
Kelly Smith is a clinical exercise specialist with Spectrum Health in Grand Rapids, Michigan. Kelly works in Cardiac Rehabilitation and has been there since August of 2009. She has a Bachelor of Science Degree in Health Fitness and Preventive Programs from Central Michigan University and is also certified as a Clinical Exercise Specialist through the American College of Sports Medicine. Many procedures are available when a person suffers a heart event which can include heart attacks. These procedures can include bypass surgery, valve surgery and stents. Following these procedures, cardiac rehabilitation is often prescribed. Kelly explains cardiac rehab as a monitored exercise and education program, in which the patients have the opportunity to work with staff members to reduce their risk factors for future heart events. The staff at Spectrum Health’s cardiac rehabilitation is made up of registered nurses, clinical exercise specialists, a registered dietitian, a psychologist, a pharmacist and a physician. “There are many different types of questions and issues that may come about throughout the program, so we like to have as many specialized staff members on board as possible.” Cardiac rehabilitation programs nationwide typically recommend 18, 24 or 36 sessions. That means, if you attend your sessions 3 days/week, the program lasts between 6 to 12 weeks.
How many sessions a person is recommended is mainly based on: • Heart function • The amount of physical work one can tolerate • If the individual has signs or symptoms with exercise “Throughout the program, we are checking in with patients on how they’re doing with their goals. These goals often consist of the patient establishing an exercise routine at home, making sure they’re eating a heart healthy diet and that stress is being coped with in a proper manner. We try to encourage each individual and give them tips on what can help them to achieve their goals.” Exercise is important to cardiac patients because it acts as medicine. Exercise has been known to improve cholesterol, blood pressure, blood sugar, stress levels and help with weight loss. Those are all risk factors for heart disease. If you can reduce risk factors for heart disease, then you’re less likely to have a future heart event, such as a heart attack. There are other risk factors that you have no control over, these include, family history, gender, age and race. Knowing your risk factors can help you take the proper steps to aid in preventing a heart attack or heart event. Exercise is beneficial in many different areas of your health. Some of those improvements include increased endurance, balance, energy level, emotional health, bone & muscle strength, circulation, immune function, blood sugar, cholesterol, and blood pressure. Maintaining a healthy diet, managing your stress, quitting smoking and taking your prescribed medicines are other things you can do to reduce your risk factors. Kelly says her biggest challenge is working with a person who isn’t ready or willing to change for the better. “It’s a tough job to try to convince someone that they need to change their lifestyle to lead a better quality of life and you can only do so much.” Even so, she enjoys being able to help change a person for the better. “It’s amazing to watch a person transform in front of you. There have been many success stories over the years of seeing people reach their goals and that’s what I love about this work.”
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Ten Things You Can Do for Your Mental Health
Try these tips to help find the right balance in your life.* 1. Value yourself: Treat yourself with kindness and respect, and avoid self-criticism. Make time for your hobbies and favorite projects, or broaden your horizons. Do a daily crossword puzzle, plant a garden, take dance lessons, learn to play an instrument or become fluent in another language. 2. Take care of your body: Taking care of yourself physically can improve your mental health. Be sure to: Eat nutritious meals Avoid cigarettes (see Tobacco: You Can Quit) Drink plenty of water Exercise, which helps decrease depression and anxiety and improve moods Get enough sleep. Researchers believe that lack of sleep contributes to a high rate of depression in college students. See Sleep. 3. Surround yourself with good people: People with strong family or social connections are generally healthier than those who lack a support network. Make plans with supportive family members and friends, or seek out activities where you can meet new people, such as a club, class or support group. 4. Give of yourself: Volunteer your time and energy to help someone else. You'll feel good about doing something tangible to help someone in need — and it's a great way to meet new people. See Have Fun in Ann Arbor for Peanuts for ideas.
5. Learn how to deal with stress: Like it or not, stress is a part of life. Practice good coping skills: Try One-Minute Stress Strategies, do Tai Chi, exercise, take a nature walk, play with your pet or try journal writing as a stress reducer. Also, remember to smile and see the humor in life. Research shows that laughter can boost your immune system, ease pain, relax your body and reduce stress. 6. Quiet your mind: Try meditating or reaching out spiritually through prayer. Relaxation exercises and prayer can improve your state of mind and outlook on life. In fact, research shows that meditation may help you feel calm and enhance the effects of therapy. To get connected, see Religious and Spiritual Resources. 7. Set realistic goals: Decide what you want to achieve academically, professionally and personally, and write down the steps you need to realize your goals. Aim high, but be realistic and don't over-schedule. You'll enjoy a tremendous sense of accomplishment and self-worth as you progress toward your goal. 8. Break up the monotony: Although our routines make us more efficient and enhance our feelings of security and safety, a little change of pace can perk up a tedious schedule. Alter your jogging route, plan a road-trip, take a walk in a different park, hang some new pictures or try a new restaurant. See Rejuvenation 101 for more ideas. 9. Avoid alcohol and other drugs: Keep alcohol use to a minimum and avoid other drugs. Sometimes people use alcohol and other drugs to "self-medicate" but in reality, alcohol and other drugs only aggravate problems. For more information, see Alcohol and Other Drugs. 10. Get help when you need it: Seeking help is a sign of strength — not a weakness. And it is important to remember that treatment is effective. People who get appropriate care can recover from mental illness and substance abuse disorders and lead full, rewarding lives. See Resources for Stress and Mental Health for campus and community resources. *Adapted from the National Mental Health Association/National Council for Community Behavioral Healthcare
http://www.uhs.umich.edu/tenthings
Patricia Hendrix-Lloyd
8 Homemade Hair Treatments
Eggs, yogurt and honey are, at first glance, all components of a tasty breakfast—but they also happen to be hair treatment ingredients, and affordable, all-natural ones at that. And they’re not the only ones. Did you know, for instance, that the oils in avocados more closely resemble our own skin’s oils than any product in the beauty aisle does? Or that the mild acidity in lemon is an effective—and gentler—alternative to chemical-laden products? Next time your locks need a lift, save money by using one of these kitchen fixes. For All Hair Types “The [raw] egg is really the best of all worlds,” says Janice Cox, author of Natural Beauty at Home. The yolk, rich in fats and proteins, is naturally moisturizing, while the white, which contains bacteria-eating enzymes, removes unwanted oils, she explains. To Use: For normal hair, use the entire egg to condition hair; use egg whites only to treat oily hair; use egg yolks only to moisturize dry, brittle hair, Cox says. Use 1/2 cup of whichever egg mixture is appropriate for you and apply to clean, damp hair. If there isn’t enough egg to coat scalp and hair, use more as needed. Leave on for 20 minutes, rinse with cool water (to prevent egg from “cooking”) and shampoo hair. Whole egg and yolks-only treatments can be applied once a month; whites-only treatment can be applied every two weeks. For Dull Hair Styling products (as well as air pollution) can leave a film that both saps moisture and dulls shine—but dairy products like sour cream and plain yogurt can help reverse this damage. “Lactic acid gently strips away dirt while the milk fat moisturizes,” says Lisa Belkin, author of The Cosmetics Cookbook. To Use: Massage 1/2 cup sour cream or plain yogurt into damp hair and let sit for 20 minutes. Rinse with warm water, followed by cool water, then shampoo hair as you normally would. Treatment can be applied every other week. For Itchy Scalp To fight flakes—brought on by poor diet, stress and climate, among other factors—try a lemon juice and olive oil mixture in your hair. “The acidity in lemon juice helps rid your scalp of any loose, dry flakes of skin, while the olive oil moisturizes the [newly exposed] skin on your head,” says Cox. To Use: Mix 2 Tbsp fresh lemon juice, 2 Tbsp olive oil and 2 Tbsp water, and massage into damp scalp. Let mixture sit for 20 minutes, then rinse and shampoo hair. Treatment can be applied every other week.
For Limp or Fine Hair To add body to hair, reach for an unlikely beauty beverage: beer! The fermented drink contains generous supplies of yeast, which works to plump tired tresses, explains Cox. To Use: Mix 1/2 cup flat beer (pour beer into a container and let it sit out for a couple of hours to deplete carbonation) with 1 tsp light oil (sunflower or canola) and a raw egg. Apply to clean, damp hair, let sit for 15 minutes, then rinse with cool water. Or add flat beer only to a spray bottle and spritz onto dry hair. “When the liquid evaporates, the remaining protein residue (from the wheat, malt or hops) continues to strengthen and structure hair,” says Belkin. Treatments can be applied every other week. For Dry or Sun-Damaged Hair Whatever your hair-dehydrating demon—hard water, sun overexposure, your trusty flat iron—nature’s sweetener can help. “Honey is a natural humectant, which means it attracts and locks in moisture,” says Cox. To Use: Massage approximately 1/2 cup honey into clean, damp hair, let sit for 20 minutes, then rinse with warm water. You can also add 1 to 2 Tbsp olive oil to loosen the honey for easier application. For extremely sun-damaged hair, trying mixing honey with 1 to 2 Tbsp of a protein-rich ingredient, like avocado or egg yolk, which will help replenish the keratin protein bonds that UV rays attack. Treatment can be applied once a month. . For Oily or Greasy Hair “Used properly, [cornmeal or cornstarch] is an inexpensive way to remove oil and grease,” says Belkin. To Use: Pour 1 Tbsp cornmeal or cornstarch into an empty salt or pepper shaker and sprinkle onto dry hair and scalp until you’ve used it all. After 10 minutes, use a paddle hairbrush to completely brush it out. Treatment can be applied every other day. For Frizzy Hair Home beauty experts swear by avocado—and not just to repair damaged hair. Its oils (which are light and moist like our own natural skin secretions) and proteins boast the best combination of nutrients for smoothing and weighing down unruly hair, explains Cox. To Use: Mash up half an avocado and massage into clean, damp hair. Let sit for 15 minutes before rinsing with water. Amp up moisturizing power by combining mashed avocado with 1 to 2 Tbsp of a hydrating ingredient, like sour cream, egg yolks or mayonnaise. Treatment can be applied every two weeks. For Residue-Ridden Hair “Nothing eats through product buildup like baking soda,” Cox says. Sodium bicarbonate essentially breaks down anything acidic. To Use: Mix 1 to 2 Tbsp baking soda with small amounts of water until a thick paste forms. Massage into damp hair and let sit for 15 minutes. Rinse with water, then shampoo hair. Treatment can be applied every two weeks.
http://www.womansday.com/style-beauty/beauty-tips-products/8-homemade-hair-treatments-110251
Tenderloin Steaks with Red Onion Marmalade Ingredients Cooking spray 1 large red onion, sliced and separated into rings (about 2 cups) 2 tablespoons red wine vinegar 2 tablespoons honey 1/2 teaspoon salt, divided 1 teaspoon dried thyme 1/4 teaspoon freshly ground black pepper 4 (4-ounce) beef tenderloin steaks, trimmed (1 inch thick)
low calori
Preparation
1. Preheat broiler. 2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion to pan. Cover and cook 3 minutes. Add vinegar, honey, and 1/4 teaspoon salt to pan. Reduce heat, and simmer, uncovered, 8 minutes or until slightly thick, stirring occasionally. 3. Sprinkle remaining 1/4 teaspoon salt, thyme, and pepper evenly over beef. Place beef on a broiler pan coated with cooking spray; broil 4 minutes on each side or until desired degree of doneness. Serve with onion mixture. Nutritional Information Amount per serving
Calories: 289, Calories from fat: 36%, Fat: 11.4g, Saturated fat: 4.3g, Monounsaturated fat: 4.3g, Polyunsaturated fat: 0.4g, Protein: 32.5g, Carbohydrate: 12.6g, Fiber: 0.8g, Cholesterol: 95mg, Iron: 4.7mg Sodium: 369mg, Calcium: 25mg http://www.myrecipes.com/recipe/tenderloin-steaks-with-red-onion-marmalade-10000001809138/
Oven-Fried Sweet Potatoes Serves 4
Ingredients 4 medium sweet potatoes, peeled and cut into 1/4-inch slices (about 1 1/2 pounds) 1 tablespoon olive oil 1/4 teaspoon salt 1/4 teaspoon pepper Vegetable cooking spray $ 1 tablespoon finely chopped fresh parsley 1 teaspoon grated orange rind 1 small garlic clove, minced
ie recipes Preparation
Combine the first 4 ingredients in a large bowl; toss gently to coat. Arrange sweet potato slices in a single layer on a large baking sheet coated with cooking spray. Bake at 400째 for 30 minutes or until tender, turning the potato slices after 15 minutes. Combine parsley, orange rind, and garlic in a small bowl; stir well. Sprinkle parsley mixture over sweet potato slices. Nutritional Information Amount per serving
Calories: 176, Calories from fat: 13%, Fat: 2.5g, Saturated fat: 0.4g, Monounsaturated fat: 1.4g, Polyunsaturated fat: 0.4g, Protein: 2.5g. Carbohydrate: 36.6g, Fiber: 4.5g, Cholesterol: 0.0mg, Iron: 0.9mg, Sodium: 104mg, Calcium: 35m http://www.myrecipes.com/recipe/oven-fried-sweet-potatoes-10000000521472/
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Mindfulness Meditation for Stress Relief Here are some meditation myths: you need at least an hour, an abundance of floor pillows, an affinity for incense, and a private guru to guide you.
The truth: As little as 15 minutes a day of simple relaxation techniques help you achieve increased immunity, emotional balance, lower blood pressure, decreased stress and inflammation, and a sense of calm. Science backs up each of these benefits. Experts at Ohio State University found that daily muscle relaxation boosted natural “killer” cells, which resulted in the participants having greater resistance to viruses. Research published in the journal Health Psychology showed that mindfulness (another word for meditation) actually decreases levels of the stress hormone cortisol. Researchers at Harvard and Northeastern universities published in the journal Psychological Science that meditation is linked with “more virtuous, dogood behavior.” Sound good? Here are four ways to get started. Body Scan. Lie down in a quiet place, and start to mentally scan your body, starting with your head. Slowly work down—neck, shoulders, arms, fingers, chest, etc.—and simply notice where or if you feel tense. Allow your body to sink into the ground and release any clenching or tightness you feel. Breath Focus. Sit in a comfortable position and tune into your breath. Concentrate only on inhaling and exhaling, slowly through your nose. Your mind will wander—just return it to your breath when you notice. Mantra Repetition. Think of a calming phrase—the shorter the better—then take 10 to 15 minutes to sit in a quiet place and repeat it in your head. It can be anything, as long as you find it soothing. Guided Imagery. Similar to the mantra repetition, think of an image that makes you feel at peace. Whether it’s your cabin, a waterfall, the ocean, a sunny day in the woods—as long as you feel at peace in that place, it’s worth your time http://blog.caringbridge.org/mindfulness-meditation-for-stress-relief/?g=GoogleG&an=Uplift+Blog&k=how%20to%20meditate&jadid=330492 67335&jap=1s5&jk=how%20to%20meditate&jkId=8a8ae4cd43223183014353bad27d4c3d&jmt=1_b_&jp=&js=1&jsid=35702&jt=1&gclid=COTxOWw274CFeHm7AodMjcAKA