Women's Healthy Weight

Can we please stop worrying about those numbers on the scale? I mean, yes, they do tell us something. If we're tipping the scale at 300 pounds, that is obviously not healthy. But I'm talking to you ladies, who, like I used to, obsess over an extra pound or two gain.

First, know that your weight does fluctuate from day to day. It will easily vary by as much as three pounds over the course of a few days. 

Second, there's more to being healthy than hitting your "ideal" weight. Yes, I am still several pounds overweight. But because I have taken charge of my own "wellness" and living a cleaner, healthier lifestyle, I am still in good physical condition for my age. I have seen ladies half my size and half my age who are always sick with something. They equate health with slenderness and so they haven't yet realized that they may be "skinny" but their lifestyle is contributing to a host of medical problems.

Instead of focusing on that scale, you should focus on your over body mass index (BMI). This takes into account all those other factors like height, and muscle, and yes, fat composition. There are several tools online to help you calculate your BMI. But one of the easiest and most popular is a simple mathematical formula.

Weight/Height (in inches, squared) x 703

For example: 110 lbs / 65 in (squared) x 703

110 lbs / 4225 in x 703 = 18.3 

Once you know your BMI, you can get determine where you are on the spectrum:

• Underweight: anything under 18.5
• Healthy: anything between 18.5 and 24.9
• Overweight: anything between 25.0 and 29.9
• Obese: anything above 30.0

So our young lady in the example is actually underweight.

This doesn't give you the whole picture though. There are other factors to consider. Frame size. Muscle composition. Age.

Athletes sometimes may weigh more due to being more muscular. As we age, older adults tend to store more fat than when we were younger.

Although the BMI is more accurate than some arbitrary number on a scale, the truth is that we should focus more on staying within a healthy range. And now that you know how to calculate that, AND you know where that range is, you have one more tool to add to your wellness arsenal.

Let's Rid the World of Fad Diets

Let's be clear on some things. There are no foods or combination of foods that miraculously burn fat. There are no products that will magically melt away fat while you sleep.  But there are lots of fad diets that claim to do just that.

"Eat whatever you want and still lose weight. Melt away pounds and inches with no exercise and without dieting." You've seen the claims. Heck, you might have even fallen for a couple of them. I know I did. I understand. Who wants to give up their favorite foods and be forced to a lifetime of eating like a rabbit? And exercise? Who has time for that? So I totally get it. For a "small" amount of money, they promise to show you how eating the "right" foods or taking the "right" supplements can solve your weight loss problems. And then you can get on with your life...your new slimmer, trimmer life. 

There's just one problem with that. It doesn't work.

While there are diets that will help you lose weight quickly, most of that weight is water. And severely restricting calories means you may not be getting all the nutrients your body needs. If it can't get it from your food, it will get what it can elsewhere. This is why many on very low calorie diets experience muscle- and even bone-loss. Unless you are under an experienced doctor's supervision, very low calorie diets are dangerous. 

There are several variations of this. Have you ever tried the grapefruit diet? Or the cabbage soup diet? Or the low-carb diet? I have. Let me tell you how boring it is to eat the same food every day. Or how deprived you feel when you can't have a piece of your granddaughter's birthday cake because, you know...CARBS! Any diet that promotes eating "all you want" of a specific food (just how much cabbage soup can you eat in one day? EWWW) or restricts entire food groups is not only boring, it's not healthy. Diets like these tend to be lacking in critical nutrients. And I don't care if you are taking a multivitamin everyday. You are still not going to get everything your body needs.

So okay...but what about combinations of foods. Doesn't that work? Aren't there foods that turn your body into a fat-burning machine if eaten together? No. There is simply no credible evidence for this claim. Or its opposite...eating certain foods in the "wrong" combination will produce toxins in your digestive system. What it does do is once again cause you to focus on eating or eliminating certain foods. See the above paragraph for why that is not a good idea. 

Not all diets are fad diets and unhealthy. Diets like the Mediterranean Diet are excellent ways to lose weight and improve your health. How do you tell the difference? Look for the warning signs:

• Severe calorie restriction
• Focus on eating quantities of a specific food or combinations of food
• Eliminating entire food groups from your diet
• Very rigid menus

If the diet you are considering has any of these, walk away. And if you still aren't sure, ask yourself this question: "Can I eat like this for the rest of my life?" Because if you can't, all your efforts might be useless. One problem with all of these diets is that once you stop them, you usually gain all the weight back...plus a few extra pounds just in case you decide to do something this crazy again.

How CAN you lose weight healthfully and for good? Eat a well-balanced diet of nutrient-dense, healthy food. Allow yourself the occasional treat when you want it (prevents binging!). Drink lots of pure, clean water. Try intermittent fasting. Exercise. It doesn't have to be strenuous. A brisk walk everyday is enough. Get 7-8 hours of sleep each night. Reduce stress. 

Pretty simple, right? So let's rid the world of these crazy fad diets once and for all and focus on a healthy lifestyle. Once you do that, the weight will take care of itself.  

If you want to see how I eat now, check out the book The Blue Zones Solution. It's my healthy lifestyle bible! 

What Are Essential Oils and Do They Really Work?

Meet Cherlynn Thomas, the Smart About Health expert on all things Essential Oils. If you are wondering what they are and if they work, tune in to our talk...Essential Oils 101!

When you're done listening, connect with her here if you want more information:

Herbal Essentials Community FB Group
https://www.facebook.com/groups/EssentialOilAdvocates

Herbal Essentials FB Page

https://www.facebook.com/Herbal.Essentials

YouTube
https://www.youtube.com/user/cbanjiff/

Website:
https://www.mydoterra.com/potentnature/

Healthy Start Kit link
https://doterra.me/B72ozqLL

Colds and Flu: What are the Differences and How Can You Stay Safe?

We are smack dab in the midst of cold and flu season. And this year it is compounded by Covid-19.

One of the most confusing things about becoming sick with an upper respiratory illness such as a cold or the flu is that they begin in a similar manner. However, each requires a different treatment in order to limit the illness and get over it as quickly as possible. So how do we tell them apart? The best way, of course, is to go to your doctor. But it is sometimes possible to make a semi-educated guess, based on symptoms.

 

A Cold

 

A cold is caused by a rhinovirus. Like many viruses, it mutates. There are hundreds of strains of the common cold virus and any cold virus can be around at any time. New strains can form all the time, making it difficult to build up immunity to them.

 

Viruses have no cure, but you can treat the symptoms as best you can to make you or your loved ones more comfortable if they come down with a cold.

 

Typical symptoms of a cold include:

 

·         Congestion (head and/or chest)

·         Runny nose (stuffiness from swollen sinuses)

·         Watery eyes

·        Coughing-it can be a dry cough, or one that is productive, that is, produces phlegm in order to get congestion out of your body)

·         Headache

·         Tiredness

·         Itchy nose, eyes and throat

·         Fever (more common in children)

·         Sore throat

 

The Flu

 

The flu is caused by one of the strains of the influenza virus.

 

The flu generally comes on more quickly than a cold. The symptoms seem to hit all at once, and will usually be more severe than when you catch a cold. 

 

The typical symptoms of flu include:

 

·         Runny or stuffy nose

·         Cough

·         Sore throat

·         Headaches and/or body aches

·         Fever or feeling feverish (not everyone with the flu has a fever)

·         Chills

·         Fatigue, lack of energy

·         Nausea, vomiting

·         Diarrhea (most common in children)

 

While the first four symptoms are common to both flu and colds, they are likely to be more intense when you have the flu.

 

Flu symptoms are strong right from the onset, and they usually run their course in about a week. Colds usually only last a few days.

 

Relieving Symptoms

 

Since colds and flu are both viruses, antibiotics will have no effect.

 

An over the counter cold remedy will help dry up the nasal congestion but try to avoid products with a lot of alcohol or caffeine in them.

                                                                                                                                  

Look for a product which does all that you need in one pill or bottle. You’ll save money, and also be able to avoid accidental overdose. For example, acetaminophen (Tylenol®) is a common component in an array of cold remedies but taking too much can lead to liver damage.

 

You can also use inhalants such as Vicks® VapoRub®, and Olbas oil if you want to use a natural remedy. Afrin nasal spray can also help a great deal and lasts for 12 hours.

 

Prevention

The best way to prevent colds and flu is to wash your hands often and not share personal items like cutlery, towels and so on. Avoid contact with those who are ill. Stay at home when you are sick. Keep the communal areas of your house clean, such as kitchens and bathrooms. Taking these precautions may keep you from getting sick at all or can highly minimize your chances so you can have an enjoyable winter season.

Choosing Your Next Fitness Goals

 

How to Set Realistic Fitness Goals You’ll Actually Achieve

Winter Fitness – Working Out Even in Winter

It’s only natural to want to hibernate until spring, but there’s really no excuse for not staying active during the winter months when there are so many ways to work out so you will be fit instead of fat when the spring rolls around.

 

Here are a few ways to stay motivated even when the temperature plunges.

 

Schedule It on Your Calendar

 

We write down important things on our calendars, such as doctor’s appointments. Set aside 30 minutes every day for working out and treat it as seriously as a trip to the doctor.

 

Timetable Your Week of Activities

 

The current recommendations are 30 minutes of activity per day. They can be cardio, which burns fat, or strength training. Strength training should be done 2 to 3 days apart in order to help the muscles heal after a session. Plan out which days you will do which.

 

Try Winter Related Activities

 

There are many winter workouts you can enjoy, including:

 

·         Skiing

·         Snowshoeing

·         Cross-country skiing

·         Ice skating

 

In most cases, you will still be able to go out for a walk or a hike in nature. Plan a route around the neighborhood that is close to home in case you have to hurry indoors to get warm. 

 

You can also walk in a mall (leave the credit cards home!) or a well-lit covered parking lot.

 

Try the YMCA or a Gym

 

Most have a pool, which gives a great whole body workout and can be done by anyone at any age. If you can’t swim laps, don’t worry. Many have “water walking” and water aerobics as well.

 

Most also offer a range of classes. Try aerobics, spinning, Zumba, and more. Intimidated by the weights room? Ask for a tour and introductory lesson. In many cases, gyms offer these for free, and your instructor can give you some good individualized workout tips.

In the era of COVID, many of us are avoiding the gym or the Y, but we will eventually be able to return safely. Meanwhile, many facilities are offering online virtual classes for their members. If you have a gym membership but haven't been during the pandemic, check to see if your gym is offering online workouts.

 

Hire a Personal Trainer

 

A personal trainer may sound expensive, but they can be worth their weight in gold if they come up with a workout plan you enjoy and which gets real results without you getting injured. You will share your goals with them and they will hold you accountable. They will often offer package deals, which will bring down the price. And chances are you will be more motivated because you want to get your money’s worth.

 

Find a Workout Buddy

 

They can be in addition to the personal trainer or a substitute for them if they are the type of person who will hold you accountable. Ask around to see if anyone in your area or at work wants to get fit. Set your goals and start taking walks at lunchtime, share tips on how to stay focused, and more.

The digital age has made it possible to connect with workout buddies online through apps or Facebook groups. If you can't find anyone locally, search social media for an online partner.  

 

Try New Things

 

There are many workout DVDs that can give you real variety. From yoga to the Brazilian butt workout to belly dancing, they are all designed to get you up and moving.

 

Work Out with The Family

 

If you’re like most families, you are probably spending too much time indoors in front of a screen. Try a hike, touch football or just a 30-minute walk when the sun is shining. 

Lights, Camera, Action When It Comes to SAD

Seasonal Affective Disorder, or SAD, affects millions of people around the world. It is a form of depression caused by the lack of daylight during the short winter days, especially when there is bad weather. Those who live above the Arctic Circle are particularly prone to it due to their not seeing any sunlight for weeks at a time once the sun dips below the horizon.

SAD can trigger depression, illness and weight gain. With colds and also the dreaded flu making their rounds, many people fall ill during the winter and lose time at work or at the holidays because they are not feeling well in body, mind and spirit.

The Effects of Depression

 

Depression tends to lead to poor self-care. Some people don’t eat. Others try to cheer themselves up with food. When the holidays come, they overeat, but are often too listless to exercise.

 

They end up in the worst physical condition they have been in all year and then feel depressed about their body image.

 

When the warm weather arrives once again, they struggle to get back into shape so they can start wearing less bulky winter clothes once more and show off their figure anew.

 

Effort is Painful

 

Everything seems an effort when you have SAD.  Many people withdraw from others because they don’t want to be a “party pooper” or allow others to realize they are struggling. People with SAD will often cry uncontrollably, which can be embarrassing so they stay at home.

 

So, what is a person to do if they think they have SAD?

 

Lights

 

What they really need is to be outside in the fresh air and sunshine a little every day. They also need companionship, in order to avoid social isolation, which can trigger or worsen depression.

 

Camera

When you are outdoors with friends, be sure to take a camera along to record your good times together. Post them in prominent places so you know you are valued and that you can have a great time in spite of the winter weather.

 

Action

 

In addition to getting out of the house, consider taking up a winter sport like cross country skiing or snowshoeing. They can give you a great cardio workout.

 

Not fond of snow?  Rent or stream some fitness DVDs and try a range of interesting workout routines. You’re sure to find some you love.

 

Light Therapy

 

In some cases, these actions might not be enough to lift your SAD. In that case, the doctor may recommend phototherapy, commonly referred to as light therapy.

 

Light therapy uses an instrument called a light box. You sit a few feet away from it first thing in the morning. The light imitates natural sunlight, which appears to trigger a change in the brain chemicals linked to mood and helps ease depression.

 

Light therapy should ideally be started in the autumn, before the days start to get really short. This is also the best time to start because it can take from days or weeks to start working. 

 

If you think you have SAD, speak to your doctor and see if a light box might be right for you.