Getting Well: Are you ready for love again?

It is no secret that roughly 50% of all marriages in this country end in divorce. And divorce rates for second marriages are even higher. The latter has, in part, been attributed to rebound dating which has been known to prevent you from healing emotionally.

It is important to take some time to reconnect with yourself, do some self-examination, and discover what you want and need out of life. Doing this work may help you make better choices in your next relationship. Sounds reasonable, right? You are not the same person you were 5, 10, or even 20 years ago. It stands to reason that your potential mate should support who you are today and who you strive to be in the future.

What you may not have considered, however, are the other areas of your life that need some time and attention. Divorce can be ugly and the process can be long and arduous. Consider the tension, fighting, financial stress, custody battles, relocation, and interruption of daily routines. The dissolution of a union that you thought would last well into "happily-ever-after" has some alarming effects on your overall health and wellness.

According to an article that appears in Prevention Magazine, "8 Surprising Ways Divorce Affects Your Health", you might experience some or all of the following:

1) Anxiety
2) Drastic Weight Change
3) Metabolic Syndrome
4) Depression
5) Cardiovascular Disease
6) Substance Abuse
7) Insomnia
8) Chronic Health Problems and Mobility Issues

Let me be frank. Divorce can send you straight up out of your right mind. The goal here is to find some balance. Give yourself permission to mourn the loss. See your doctor and address any health issues you may have. Eat well, hydrate, exercise, and get good sleep. Engage in activities that you enjoy. Be social. Breathe. Meditate. Pray. Atone. Set new goals for yourself.

Whatever you do, take your time and take care of yourself. Your happiness depends on it!

Be good to yourself! More next time...

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Sources: http://www.prevention.com/sex/marriage/divorce-and-health-effects

Are You Looking for a Wellness Educator or Author Visit?

I had such a wonderful experience teaching "The Science of Nutrition" to the students at Workshop Houston's Summer Leadership Institute 2012 that I have decided to offer nutrition seminars, wellness seminars, and writing workshops to schools, businesses, and groups. Visit this link for more information: http://journeysfit.blogspot.com/p/workshops-and-seminars.html

I look forward to helping you learn more about making healthy choices and achieving vibrant health!

Be good to yourself! More next time...

Eating Well for Longevity

Longevity: n. a long duration of individual life. http://www.merriam-webster.com/medical/longevity

The amounts and kinds of foods that we consume should be selected based on human nutritional needs at every stage of growth and development. Infants, children, teenagers, adults, and seniors all have different energy and dietary requirements that should be adjusted as they age. Understanding how to nourish the body will increase the chances of living longer and enjoying a better quality of life.

Stages Defined

1) Infants- ages 0-12 month
Infants from birth to 6 months require only breast milk or formula and no other foods.The National Institutes of Health states that breastfeeding is the healthiest way to feed a baby because breast milk the perfect balance of nutrients. —It also has antibodies that protect a baby from getting sick, which formula does not have.Once a baby turns 6 months old she can begin eating soft, pureed foods in addition to breast milk or formula.

2) Children- ages 1- 12 years
Children from the ages of 1 to 5 years grow at a rapid rate. —The government's 2005 Dietary Guidelines for healthy eating encourage children to eat fruit and vegetables, low-fat dairy products, lean meats and whole grains every day. According to the Weight Control Information Network, a child's school lunch is an important part of his nutritional intake, which should include foods like low-fat yogurt, nuts and fruits instead of chips, candies, soda and cookies.

3) Teenagers- ages 13-19
According to the Weight Control Information Network, about 17 percent of teenagers in the United States were overweight during the years of 2003 to 2004. —Though it depends on the teenager's height, weight and physical activity level, teenagers generally need around 2,000 calories per day, states the Weight Control Information Network. In order to prevent excess weight gain, it recommends teenagers eat fruits and vegetables every day and choose healthy fats like avocados instead of eating pastries and fried foods.

4) Adults- ages 20-50
While the government's five major recommended food groups of grains, dairy, fruits, vegetables and meats, beans and nuts still apply as the recommendations for adults, some important health issues facing many adults include obesity, cholesterol and blood pressure. The Weight Control Information Network recommends that adults watch their portion sizes and limit their intake of fats, especially saturated fats.

5) Seniors- ages 51+
Nutrition is incredibly important for the elderly population. According to the "Journal of the American College of Nutrition," less than 10 percent of the elderly population eats the recommended daily amounts of dairy and grains. In addition to getting fiber from whole grains and calcium from dairy, elderly individuals also need to make sure they drink enough water to stay hydrated, as dehydration is another cause for concern.



Source: "Nutrition Throughout the Human Life Cycle" http://www.livestrong.com/article/78724-nutrition-throughout-human-life-cycle/#ixzz1zQ3Zshlb

Things You Should Not Do (At Any Stage)

• Smoke or use tobacco
• Consume alcohol
• Use illicit drugs  
• —Abuse prescription drugs 
• Consume excessive amounts of sugar, caffeine, energy drinks, fast food, sodium, refined (packaged) foods
• Eat pork in any form

Other Considerations

• Level of physical activity (Sedentary vs. Active)
• Health condition (Healthy? Sickly? Pregnant? Injured?)
• Type of work performed (White-Collar vs. Blue Collar)

Ten Tips to A Great Plate:

1) Balance calories by eating enough to sustain daily activities

2) Enjoy your food, but eat less of it

3) Avoid oversized portions of food

4) Eat more fruits, vegetables, whole grains, and low-fat dairy

5) Make half your plate fruits and vegetables in a variety of

colors

6) Switch to low-fat dairy

7) Make at least half your grains whole grains

8) Cut back on foods that have extra fat, added sugar, and

excess sodium

9) Compare sodium labels and opt for low-sodium choices

10) Drink more water and fewer sugary drinks

Additional Reading: "Does Sugar Affect Children's Behavior?" http://articles.mercola.com/sites/articles/archive/2011/07/09/why-do-dieticians-believe-sugar-fluoride-artificial-colors-are-safe-for-children.aspx


Be good to yourself! More next time...

Are You the Priority or the Option?

As a former retailer, I have come to understand that customer relationships make or break your business. You may provide superior products and services. Your place of business may be modern, clean, well-stocked, and have great signage. You could have hired the most qualified staff. The business may have a strong presence in the community. You have invested in a great advertising campaign and the customers have responded. Things are going well--or so you think.

After the first year, you notice that sales have consistently dropped. The number of customers have diminished. The customers who remained are spending less than they did before. The staff isn't performing as well and most are late for work and out of uniform. What happened?

What you put into your business is exactly what you will get out of it. It is critical to take care of the people who shop with you as well as the people who work for you. They are human after all. They have needs, worries, and problems that need resolution. If you don't do a good job of responding to their problems, some will be very vocal and lodge complaints. They will make you do your job. Others will give you another chance, but will seek out the competition to compensate for your shortcomings. And then there are those who won't make a fuss. They won't make suggestions on how you could improve. They will just stop doing business with you and tell everyone they know why.

Personal relationships are no different. The worst thing that you can do is to take the people in your life for granted. If you ask for more favors than you return, ask for help but offer none, and include them in the work while excluding them from the fun, then they will remove themselves from your circle.

In this life, it is incumbent upon each of us to give as good as we get, if not better. The lesson here is that you cannot expect others to make you a priority when you treat them like afterthoughts.

Be good to yourself~and others! More next time...

A Big Announcement! At Least It Is for Me...

Those of you who regularly read Raychelle Writes know that I enjoy interviewing authors and artists. I love blogging about all things writing and hosting other writers. Oh, and I have a thing for children's books, so I write them, illustrate them, and review them, too. All and all, I see writing as a way to share what I am learning. It is cathartic and a true outlet for me.

There are many other subjects that I am passionate about and wellness is one of them. I am a certified personal trainer and I have a degree in the wellness and fitness field. For the last several years, I have been posting about health, fitness, and wellness on Journeys Fitness. It has been said that we teach what we need to learn and I will admit that I am always on the quest for better and more balanced ways to live.

So, I am excited to announce my first project in the self-help genre! The Living Well: Taking Your Journey to a Balanced and Successful Life is a collection of original essays and published blog posts where I offer my take on success, conquering fears, atonement, finding your balance, setting goals, motivation, and happiness. My intention in writing this book is inspire each of us to consider our place in life, decide how to improve it, and then take action. My hope is that The Living Well becomes a resource for living which will be revisited as often as needed for years to come.

The Living Well is scheduled for release this summer. Stay tuned for other exciting news!

Be good to yourself! More next time...

How Much Exercise Do Children Need?

Should children exercise everyday? If so, for how long? How much is enough? How much is too much? In a New York Times article, Gina Kolata reports that these questions are not easily answered:

"You're a parent and you want to do your best to be sure your children are healthy. So you worry about physical activity. How much exercise is enough? Will being active protect them against diabetes, cancer, or heart disease later in life? Will it prevent them from getting fat?

"You search for information, for official guidelines on physical activity. And, you soon discover, there is plenty of advice — at least 27 sets of official guidelines, notes Harold W. Kohl, an epidemiologist at the University of Texas School of Public Health in Austin who formerly worked at the Centers for Disease Control and Prevention.

"But the problem in making recommendations is a lack of good data.

"We can’t “clarify the dose of physical activity and exercise that’s good for kids” as precisely as we think we can, Dr. Kohl said."

(Read the entire article here: http://www.nytimes.com/2008/09/15/health/healthspecial2/15exercise.html?ref=healthspecial2)

The National Association for Sport and Physical education "promotes physical activity of at least 30-60 minutes on most or all days of the week for elementary children (up to age 10), focusing on developmentally appropriate activities." (R.R. Pate) Adolescents (age 11-21) "should engage in moderate to vigorous physical activity for a minimum of 20 minutes, three or more days of the week, to promote health and chronic disease prevention as adults." (ACSM)

Generally speaking, children should be encouraged to get active through sports or free play. But, it all starts at home. Parents have to model the behavior. The more active the parents are, the more active the family will be!

Be good to yourself! More next time...

Finding Balance in Your Life

According to Dr. Bill Hettler, wellness is comprised of six dimensions: occupational, physical, social, intellectual, spiritual, and emotional. To be considered "well", one must strive to enhance areas of his life that take away from overall happiness and (ultimately) peace. This model proposes the following tenets for living a healthy, balanced life.

Occupational Wellness:

• It is better to choose a career which is consistent with our
personal values, interests, and beliefs than to select one
that is unrewarding to us.
• It is better to develop functional, transferable skills
through structured involvement opportunities than
to remain inactive and uninvolved.

Physical Wellness:

• It is better to consume foods and beverages that enhance
good health rather than those which impair it.
• It is better to be physically fit than out of shape.

Social Wellness:

• It is better to contribute to the common welfare of our
community than to think only of ourselves.
• It is better to live in harmony with others and our
environment than to live in conflict with them.

Intellectual Wellness:

• It is better to stretch and challenge our minds with
intellectual and creative pursuits than to become selfsatisfied
and unproductive.
• It is better to identify potential problems and choose
appropriate courses of action based on available
information than to wait, worry, and contend with major
concerns later.

Spiritual Wellness:

• It is better to ponder the meaning of life for ourselves and
to be tolerant of the beliefs of others than to close our
minds and become intolerant.
• It is better to live each day in a way that is consistent
with our values and beliefs than to do otherwise and feel
untrue to ourselves.

Emotional Wellness:

• It is better to be aware of and accept our feelings than to
deny them.
• It is better to be optimistic in our approach to life than
pessimistic.

For more information on how to find balance and achieve wellness in your life, visit the following link: http://www.nationalwellness.org/pdf/SixDimensionsFactSheet.pdf

Be good to yourself! More next time...

Deadly Flu and Detoxing by Dr. Roni

Dr. Roni DeLuz, a naturopathic doctor, registered nurse, and owner of the Martha's Vineyard Holistic Retreat, offers the following insights and tips on prevention as a deterrent to disease.

The facts

"The swine flu epidemic that stroked Mexico a few months ago has become a serious public health threat both in United Sates and the rest of the world. According to the World Health Organization’s (WHO) there have been 300,000 laboratory confirmed cases of the H1N1 virus and almost 4000 deaths worldwide. Since this virus has been proven to be a mutation, the fear is that other mutations are still possible. Therefore, people and governments are taking all necessary measures to fight the virus and limit its damaging effects. Now we know that the 2009 strain of influenza is not really the swine flu as it was called in the beginning (April 09). It is rather a complex mutative arrangement between the swine flu, avian flu, bird flu and the human flu. This is the reason why it is being called a quadruple virus."

Prevention is the Key

"I think that the most beneficial action should be prevention. An active prevention plan boosts the immune system and renders the human organism more resistant, much less vulnerable to the H1N1 virus even when this microorganism, like all influenza viruses, chooses to shift and change. When the flu germs change and the fact that it is so versatile is what makes it such that medications like amantadine, oseltamvir, zanamivir, Tamiflu and Relenza, have no real beneficial effect in many patients. Pandemrix, the new vaccine, is highly toxic and is not expected to curb the ongoing pandemic. Prevention begins with a proper environment, proper nutrition such as “Maximum Nutrition in Small Doses’ with regular sessions of detoxification. We have a New York Times Bestseller out: 21 pounds in 21 days: The Martha’s Vineyard Diet Detox which helps all persons to detox and begin to nourish the body at the same time, We should also create around us a clean environment, emphasis on personal hygiene, less chemicals on our body, and all elements of the so-called universal precaution, including frequent hand washing."

Good Nutrition fights the flu

"Detoxification is a naturalistic process thru which we stimulate our liver, kidney, colon and lymph to get rid of toxic material and leave the body clean and healthy. We do this by eliminating toxic food and replacing with high quality supplements. The value of vitamins and other supplements is dominant in the multiple defense system we should build against H1N1. Vitamins A, C, D and zinc play a determinant role in making our body ready to face the flu virus. Equinacea is even more beneficial. Some of the best antiviral herbs include garlic, oregano, astragalus, schizandra, pycnogenol, mullein, elderberry, green tea, and licorice. Green drinks, Antioxidant drinks with Grape seed, blue berry, bilberry, broccoli, etc. are potent remedies against the swine flu. N-Acetyl cysteine has been used for several years as a good line of defense in every flu outbreak. Now its properties should be emphasized even more."

Read the entire article: http://mvdietdetox.com/archives/149

Be good to yourself! More next time...

Tying the Knot

Life offers many challenges on the road to self-discovery. Every individual is presented with a unique set of circumstances. The way that these challenges are handled will determine success or failure, happiness or sadness, growth or stagnation, and more. I remember many years ago hearing the following quote: "When you find yourself at the end of your rope, tie a knot and hold on tight." Just when you think that your situation couldn't get any worse and you have tried everything to make things better, a little faith and a little patience will go a long way. Easier said than done, right?

The key to receiving your blessings and rewards in life is perseverance. Perseverance is fueled by a clear vision. It is critical to focus on the big picture. Be clear about why you have embarked on a certain path. Consider what the ultimate goal is. Take your attention away from drama and distractions. Focus on what you are striving to achieve. If the goal is worthwhile, then tie the knot. If it isn't, then let it go.

My point is that we only get one shot at this life. It is precious and special and has much to offer if we don't give up on it. Disappointments are inevitable. So-called friends will come and go. Even our families will give us grief from time to time. But the simple joys in life will always outweigh the hard times if we just cherish them.

So, when the finish line is in sight, but your legs are about to give out, Tie the Knot.

When your best friend "does you dirty", Tie the Knot.

When your spouse takes you for granted, Tie the Knot.

When your children rebel, Tie the Knot.

When your boss is breathing down your neck, Tie the Knot.

When your faith is a little shaky, Tie the Knot.

When you are struggling to break a habit, Tie the Knot.

When your grades just aren't cutting it, Tie the Knot.

When people try to take advantage of your gifts, Tie the Knot.

When someone breaks your confidence, Tie the Knot.

When someone slanders you, Tie the Knot.

When you lose a loved one, Tie the Knot.

When your money is too funny, Tie the Knot.

When others are critical of your success, Tie the Knot.

When you are down and depressed, Tie the Knot.

When you faced with a hard decision, Tie the Knot.

Tie the Knot. Hold on tight. Don't give up. Persevere. Fight through the rough times. Know with a certainty that no mistakes were made in your creation. You are alive for a distinct purpose. Figure out for yourself what that purpose is. Now, go forward, live your life, and be great at it! No one can do it for you and no one can do it better!

Be good to yourself! More next time...

Choose to Live 100 Years

"The difficulty of life is in the choice." George Moore

"Statistics are no substitution for judgment." Henry Clay

It is difficult to fathom that man once lived to be hundreds of years old. The oldest living person in the U.S. died recently at 115 years of age. Was it luck? Was it modern medicine? Why is it now such a challenge to live long, productive lives? Well, I believe that it has everything to do with the choices that we make in shaping our lifestyles. I believe that statistics are a direct result of judgment.

In a previous post, I offered to you the six dimensions of wellness. These are the areas of life that must be maintained and balanced to ensure an overall sense of good health and well-being. Here they are again: mental, physical, emotional, spiritual, psychological, and occupational. The degree to which we are considered "well" is a direct result of the choices that we make in each of these six areas of our lives. One key aspect in achieving balance comes through understanding that no one dimension operates independently of another. For example, students cannot focus solely on their coursework at the expense of proper diet, exercise, social outings with friends and family, proper rest, and/or meditation. Every dimension feeds the others.

At the start of the new year, many of us made resolutions to set new goals and/or to address some deficiency in our lives. We are almost two weeks in now--are you progressing? Ninety days later, our efforts may dissipate: If we choose to settle back into comfortable routines laden with tasks that don't necessarily fit with our plans we will lose sight of the big picture. How does this happen? We fail to be present in the moment. Many of the decisions that we make are mindless. We do what we have always done without studying the impact. We don't take a personal inventory of our activities and then actively find ways to correct imbalances. Many of us don't know how to assess ourselves, but where do we start?

I took an online assessment this morning called "The Living to 100 Life Expectancy Calculator" by Thomas Perls, M.D., M.P.H. that measures the wellness dimensions in some detail. It will only take about 10 minutes to complete the survey and you will be provided with a projected age calculation with personalized feedback and tips to add more years to your life. http://livingto100.com (See you own physician for a complete health assessment.) Overall, you will come away with some action plans that will help you make more informed decisions about how will live your life. According to my assessment, I could make 8 simple changes that could make it possible for me to live to see 101 years old! Think that you can live 100 years? I challenge you to make the choice today!

More next time...

Restoring Balance to Your Life

In my current course of study on the components of wellness, I am getting a better understanding of how fitness and wellness are interrelated. To be considered "well", one must strive for balance in every area of his/her life. In addition to proper diet, exercise, and rest, it is important to achieve mental, physical, spiritual, and emotional health. I am learning to value my contributions to the society-at-large through my work, charity, sacrifice, and environmental awareness.

Fitness is a complement to my endeavors. It allows me to exist in my body rather than be a slave to it. If I am sick or overweight (a form of sickness), most of my energies shift toward correcting that condition. Many of the balls that I juggle will drop and my recovery time will be spent playing catch-up (which is stressful for me!). It is important to take care of myself all of the time.

My approach to doing chores, studying, family time, "me" time, etc. has changed. I used to complete tasks in "batches" like an assembly line--focusing on one thing at a time until I'm finished. Now, I am more flexible to my circumstances with a clearer list of priorities. I know what I need to do, so I look for more creative ways to get them done without disrupting my daily routine.

As a Muslim, the month of Ramadan is a wonderful opportunity to restore balance and recharge my batteries. Fasting (no food or drink) during the daylight hours makes exercise a challenge, so I do short, intense workouts at 6:00 am. Then I read and hydrate until dawn. I can complete some chores, clear my email, and plan my day before my daughter stirs from her sleep. Constant prayer and meditation keeps me calm and focused. I feel more connected in my spirit. I have started purging my closets and donating old clothes and household items to charity. This improves the energy in my home and unclutters my mind while making someone else's life better. At the end of the day, we look forward to a good healthy meal so, cooking becomes a creative outlet as opposed to a chore. On the whole, this 30-day period allows me to make some new habits and break some old ones.

Take this opportunity to renew your spirit and get "well". Look closely at your life and decide to try a new approach toward improving yourself. You might be surprised and a bit happier! Hope this helps! More next time...