Tips for Healthy Eating and Portion Control

Posted on May 11, 2016 by mavkelley

Tips for Healthy Eating and Portion Control

Do you have trouble controlling how much food you eat? When you go to a restaurant or a fast food joint do you overeat or choose foods that are unhealthy for you? Good news, portion control doesn’t mean starving yourself and changing some of foods you eat can be easy. First let us focus on the food offenders and how to replace them.

Most of our calories come from foods high in fat and sugar. This counts for about 800 calories of our daily intake. The top of the list is cookies, cakes and yeast breads. We also load up on calories in chicken dishes because the chicken is breaded or fried. Sodas, energy and sports drinks, pizza, pasta, tortilla and beef dishes pile on more calories.

Let’s start with including healthy fats in your diet. They keep you feeling fuller longer and allow your body to absorb the vitamins you need. Some of these include avocado, olive oil, coconut oil, nuts and seeds. Bran, whole grains, rice and barley are also full of fiber, vitamins and minerals. The fiber is what helps you feel full longer and low calories. They also keep you bathroom visits regular. Foods that are high in saturated fat/trans fats are foods that stay solid at room temperature. Most of these types of fats are found in butter, coconut oil and animal fats (meat, dairy, bacon and chicken skin). You should try to avoid this type of fat as much as possible and it should only contribute to 10% of your calorie intake.

Next focus on eating whole foods that include protein and healthy fats. Such as fruits, vegetables and lettuce. Add avocado to a salad or a light dressing. This makes you feel fuller. Instead of fatty meats, choose lean. Try to shoot for at least 8 ounces of fish per week. Instead of butter or margarine, use olive oil or olive oil. Try baked goods with whole grains instead of white or refined. Other healthy choices include low-fat dairy food, eggs, beans, and lots of fruit and vegetables. Don’t deprive yourself, you will end of eating more food later in the day. Try and stay away from processed foods. They have chemical additives that make it difficult for us to have just one serving size.

If you want a piece of pizza, choose a thin whole-grain crust. Put vegetables instead of meat. Use a low or fat free cheese, or cut down on the cheese using just a sprinkle. Have one piece and then eat some fruit or vegetables. All of our favorite foods can still be eaten if we just try make better and healthier choices.

Now let us concentrate on eating the right portions. Here are ideas to help you gauge what is too much. If you start downsizing your portions your stomach will too. Learn to “eyeball” your food to gauge what is too much and what is just right. Pick a smaller plate to place your food on. Over the years dinner plates in homes and restaurants have gotten bigger. So the amount of food we put on them is too much which in turn leads to us overeating. Learn to serve the right sized portions.

Use a smaller plate;
Don’t go back for seconds;
Don’t keep food on the table that tempts you; and
Store leftovers in single-serving containers.

You don’t need to measure or weigh food every time you eat. Instead, keep a mental picture of images you can relate portions too. This will make it easier for you imagine healthy portion sizes. Here are some ideas to give you an idea:

A portion of pasta is ½ cup = 1/2 a baseball;
A 1 medium potato = a computer mouse;
A cup of fruit or vegetables = a fist; and
A serving of leafy greens = 2 tennis balls;

Do you think that bagels and bran muffins are a healthy choice? They are but they are two to three times larger than a healthy portion. A large bagel can be close to 300 calories. Even a low-fat muffin can pile on 300 calories and if you spread it with butter or cream cheese you have added more fat and calories. Wow your breakfast is a whopping 500 calories or more.

One of the biggest mistakes people make is skipping meals. Always start your day with breakfast. Try something high in protein, you will feel fuller longer. Plan ahead what you eating for lunch. Bring healthy snacks with you, this will help you get through the times before lunch and dinner. Portion control is difficult when you’re starving!

If you have to have a snack, place it in a bowl or on a plate rather than eating out of the bag or container. This will make you more aware of how much you are eating and an easy way to manage your portions.

If portion control is more of an issue when you eat out, have a healthy snack before you leave. Restaurants usually serve enough food for two or three people. So plan on taking part of your meal home. Ask the waiter not to bring you the bread or chips, this makes it less temping for you to eat. Ask for an extra plate to place ½ of the portion to take home. Order one meal and split it with your companion. Don’t feel like you can’t “have it”, just decide what you would enjoy more and make the choice.

Slow down and enjoy your food. Eating fast doesn’t give your stomach time to make you feel full. Eating slower gives your stomach time to register that you are full making you eat less. Remember chew each bite more.

Have a healthy balance of foods each day. Your daily diet should consist of the following:

1 ½ to 2 cups of fruit;
2 ½ to 3 ½ cups of vegetables;
5 to 8 ounces of grain, 1/2 from whole grains;
3 cups of nonfat or low-fat dairy foods
5 to -6 ½ ounces of meat, beans, and seafood; and
No more than 5 to 7 teaspoons of oils, mostly from plants, fish, and nuts;

You are not alone, most of us are unaware of the amount of food we consume each day and how unhealthy it is. For more information visit my website: http://NspireHealthyLiving.com.

Mavis Kelley, CHHC, AADP is a Certified Integrative Nutrition Health and Wellness Life Coach specializing in nutrition, health, well-being, fitness and lifestyle design. For more information or to schedule a holistic health assessment, please contact her at: Mavis@nspirehealthyliving.net or visit her website at: http://NspireHealthyLiving.com.

Low Self-Esteem/Poor Self Imaging

Posted on May 9, 2016 by mavkelley

Do you look in the mirror and think, I’m fat, I’m too skinny, I’m ugly, my hair is to thin or I’m not good enough? Do you find it hard to trust people or are overly critical of others? Are you an over achiever or an under achiever? That and more is considered having low self-esteem. It is the belief that you are inadequate, unlovable, unworthy and/or incompetent. We all come from unique environments and this is often why we treat others similar to the way we were treated. The things we do for others is what was done for us, or a reaction to what was not done.

The first few years of a child’s life can set the stage and create patterns of low self-esteem and thereafter affects their entire life. At times, when a child is raised by a dysfunctional person, the child is often abused, neglected, abandoned, criticized or is the brunt of anger.

If a parent withholds affection or love, the child might view themselves as unlovable. When a child is abused they think they deserve it and not worthy of love. As indicated during those early years, the truth of who you really are can be distorted and unfortunately, grow up living life with these unhealthy patterns. Once this view of self is formed it can affect many areas in one’s life such as relationships, career, health, choices and dreams to name a few.

So starts the vicious cycle.

Those with low self-esteem feel that they cannot succeed in life. When something discouraging or a setback happens, they take the situation as proof that they will not be successful. Sometimes this can make a person become an overachiever trying desperately to prove themselves, while others remain underachievers achieving less than what they are capable of.

Even overachievers don’t believe in their success, instead they think that they were just lucky and they will not be successful again. These people lack confidence in new situations because they are fearful of what is expected of them and fear relying on their own judgment. They don’t want to appear wrong in the eyes of others, bringing on their disapproval.

What we deem important in a relationship is often indicative of that we saw and experienced with the people who surrounded us during those formative years. Unfortunately, people have very different perspectives on what a relationship should be, or how one should treat the other, how much time they should spend together, or how much they should do for each other.

As a result, there are often many misunderstandings concerning what each person should expect from the other and what is reasonable or unreasonable. Most likely where there are unreasonable expectations, one or both of the people involved have low self-esteem. Those with low self-esteem tend to choose the wrong partners and remain in relationships that are abusive or unsatisfying.

Having been betrayed as a child by the people they should have been able to trust and rely on, makes it difficult to discern who to trust. Unfortunately, they often trust the wrong people, like the ones who are nice to them or show them attention. This in turn can lead to being taken advantage of or manipulated. If they think they are incapable, or undeserving, they think others feel the same way about them.

Low self-esteem can lead to not only irrational behavior, but over-spending, alcohol use, overeating, drug use and perfectionism in an attempt to make themselves feel better. They can have an overly critical attitude, trying to build themselves up by putting others down. They might focus on the negative rather than the positive in both themselves and other.

Many of us deal with low self-esteem for one reason or another. This can occur due to our environment or experiences, these occurrences can make us feel bad about ourselves. It’s time to find a balance in your life and take control.

Low self-esteem may cause someone to overreact or become angry by a simple comment. They can become despondent or devastated over a disagreement or cancellation of plans. In some cases they feel like they are being ignored or mistreated. Their perception is distorted due to the belief that others see them as they see themselves. They can be motivated by fear of doing something wrong and will receive negativity back. Everything is black and white, good or bad, all or nothing, and knowing which is which makes it easier to know what to do. They are unable to trust their own ability to know what’s right so they often look to others for those answers. Some of their decisions are based on what they were told at a young age, and they are closed to a different viewpoint. Basically it is hard for them to develop the ability and freedom to look at issues and consider different methods. They will blindly follow an authority figures without sizing up the situation on their own. This can lead people to blind allegiance giving others control of their lives and most times these people don’t have their best interest at heart.

Some find it difficult to recognize how their behavior affects others. They appear aloof, selfish, even self-absorbed or conceited. Unfortunately, those who are so self-focused don’t get the satisfaction that comes from helping others.

Some people with low self-esteem make up stories about the behavior and intent of others. These stories are always negative so they often feel like people are taking advantage of them, mistreating them or taking them for granted. When in truth that isn’t the case, but they believe their emotional reaction is accurate. However, this cognitive behavior can be corrected once you are made aware that it exist.

They can have unreasonable expectations of their loved ones, friends or family, coworkers, etc. They think that others should know how they feel and what they want and get upset when it is not received. They are setting themselves up with unreasonable expectations, and end up feeling that the other person does not care enough or love them.

Fear and anxiety are the cornerstones of low self-esteem. Many of these people experience attacks (often called panic attacks) brought on by doing something they think is stupid and that others noticed. During these attacks they may withdraw into isolation and not recover for minutes, hours, days, or longer.

Low self-esteem is the underlying cause of depression. They feel that there are things they can’t do, such as being successful, maintaining relationships, or having the courage to try new things. As a result they often feel hopeless about their situation and about the future.

They act in ways that are not in their own best interest. They float through life taking what comes their way. So fearful of failure that they stay in jobs, relationships they dislike, or are unhealthy. They tend to repeat their mistakes and are unaware of their behavior and are unable to do things differently.

Many of us deal with low self-esteem. From the way we were raised, or situations we get ourselves into which made us feel bad about ourselves. It’s time to find a balance in our life and take control. For more information visit my website: http://NspireHealthyLiving.com .

Mavis@nspirehealthyliving.net or visit her website at: http://NspireHealthyLiving.com .

10 Tips to Eating Whole Grains

Posted on January 20, 2016 by mavkelley

Do you know where grains come from or what foods are considered to be whole grains? Any food that is made from wheat, rice, oats, cornmeal or barley is a grain product. Foods such as bread, pasta, oatmeal, breakfast cereal, tortillas, and grits are some examples of these grain products. Grains are actually divided into two subgroups, whole grains and refined grains. Whole grains contain the entire grain kernel known as the bran, germ, and endosperm. People who eat whole grains as part of a nutritional and healthy diet have a reduced risk of some chronic diseases. Additionally, whole grains are an excellent source and provide nutritional value as they contain essential enzymes, iron, dietary fiber, Vitamin E and B-complex vitamins. Our bodies absorb grains slowly and provide high-quality energy.

Here are 10 tips to eating whole grains:

1. Make simple switches – to make half your grains whole grains substitute a whole grain product for a refined grain product. For example eat 100% whole wheat bread (be mindful of the sugar content), another option is flourless breads instead of white bread or bagels or brown rice or quinoa instead of white rice.

2. Whole grains can be healthy snacks – popcorn, a whole grain can be a healthy snack. Make it with a little or no added salt or butter. Also try 100% whole wheat or rye crackers.

3. Save some time – cook extra bulgur or barley when you have time. Freeze half to heat and serve later as a quick side dish.

4. Mix it up with whole grains – use whole grains in mixed dishes, such as barley in vegetable soups or stews and bulgur wheat in casseroles or stir-fries. Try a quinoa salad or pilaf.

5. Try whole wheat versions – for a change try brown rice, whole wheat pasta or gluten-free. Try brown rice stuffing in baked green peppers or tomatoes and whole wheat macaroni in macaroni and cheese.

6. Bake whole grain goodness – experiment by substituting buckwheat, millet, or oat flour for up to half of the flour in pancake, waffle, muffin, or other flourless-based recipes.

7. Be a good role model for children – set a good example for children by serving and eating whole grains daily with meals or as snacks.

8. Check the label for fiber – use the nutritional facts label to check the fiber content of whole grain foods. Good sources of fiber contain 10% to 19% of the daily value; excellent sources contain 20% or more.

9. Know what to look for on the ingredients list – read the ingredients list and choose products that name a whole grain ingredient first on the list. Look for whole wheat, brown rice, bulgur, buckwheat, oatmeal, whole grain, whole oats, whole rye, or wild rice.

10. Be a smart shopper – the color of a food is not an indication that it is a whole grain food. Foods labeled as multigrain, stone ground, 100% wheat, cracked wheat, seven-grain, or bran are usually not 100% whole grain products and may not contain any whole grain.

For more information about healthy eating please visit my website here. Read more articles about nutrition here.

Do you need help with your healthy lifestyle design? If so contact me today!

Mavis Kelley, CHHC, AADP is a Certified Integrative Health and Wellness Life Coach specializing in nutrition, health, well-being, fitness and lifestyle design. For more information or to schedule a breakthrough session, please contact her at: Mavis@nspirehealthyliving.net or visit her website at: http://NspireHealthyLiving.com.

Stress Management

Posted on January 15, 2016 by mavkelley

Image result for stress management

Did you know stress can be helpful to your health, but also at the same time it can damage your health.

Here are some fun facts when stress is helpful.

When you feel threatened, upset or in danger the body’s defenses kick into high gear to fight for your life or freeze and not move;

It helps you stay focused, energetic and alert;
It gives you extra strength to defend yourself;
It helps you to rise to challenges;
It sharpens your concentration; and
It makes you happy.

Now here are some facts where stress can damage your health.

Cognitive Symptoms (memory problems, poor judgment, constant worrying, anxious or racing thoughts).
Emotional Symptoms (moodiness, irritability, agitation, depression, and isolation).
Physical Symptoms (aches, diarrhea, nausea, chest pain, rapid heart beat, loss of sex drive).
Behavioral Symptoms (eating to much or not at all, sleeping to much or not at all, procrastination, mail biting, pacing).

Common causes of stress:

Life changes
Work or school
Relationships
Financial issues
Family
Worrying or negativity

Situations and pressures of our daily life can cause stress. Stress can be brought on by our exhausting work schedule, kid’s activities, family or everyday demands. We think of stress as being negative, but it can also be positive things that cause stress such as planning a wedding, buying a house going to school, anything that puts demands on you.

We are all different and “too much” stress differs from person to person. Your ability to handle stress depends on many factors, your health, exercise, attitude and outlook, ability to deal with emotions. Because of the widespread damage stress can cause to your overall health, it’s important to know how much you can handle. Some people are able to roll with the punches, while others crumble on far smaller frustrations. Some people seem to thrive on the excitement of a high-stress lifestyle.

To manage your stress you have to start identifying the source of stress in your life. Sometimes that is not as easy as it sounds. Your true sources of stress aren’t always that obvious and easy to overlook. You may think that your stress is caused by your job deadlines when in reality it might be caused by your procrastination to meet the deadline.

Smoking, drinking, overeating, pills, procrastinating, withdrawing from people, physical violence, constantly doing things to keep you busy are temporary coping mechanisms that temporarily reduce stress but cause more damage than good.

If these are your methods for coping with stress you are just contributing to your health and emotions. It’s time to make a change and find healthier options. There are many ways to manage stress, but they all require change. Until you accept responsibility for the role you are creating your stress level will remain outside your control. You can either change the situation or change your reaction.

For more information about how to handle stress and start living a healthier lifestyle visit my website here and then contact me!

Poor Eating Habits

Posted on January 14, 2016 by mavkelley

Did you know that many of us are overfed but undernourished? We eat plenty of food, but most of the food is a convenience or packaged and these types of food are stripped of nutrients. When you are running late, do you drive through a fast food joint to grab dinner. Or if you just got home from your son or daughter’s baseball practice, do you grab a box of hamburger helper and open a can of vegetables? Do you starve yourself all day then gorge yourself at dinner? Maybe you eat on the run, while standing or driving. Bad eating habits is not just a lack of willpower. It can be that sneaky habit you develop without realizing it. It could be running out the door in the morning without breakfast. Or sitting in front of the TV eating a bag of chips. It could be that beer you drink on an empty stomach. While this may keep you full it doesn’t provide the nutrients your body needs to stay healthy. These unhealthy eating habits affect our nutrient intake, including energy, proteins, carbohydrates, essential fatty acids, vitamins and minerals as well as fiber and fluid.

How does poor nutrition affect us?

Poor nutrition can impair our daily health and wellbeing and reduces our ability to lead an enjoyable and active life. It can contribute to stress, tiredness and our capacity to work, and over a period time, it can contribute to the risk of developing some illnesses and other health problems such as:

being overweight or obese
tooth decay
high blood pressure
high cholesterol
heart disease and stroke
type-2 diabetes
osteoporosis
some cancers
depression

It is estimated that healthier diets might prevent $71 billion per year in medical costs, lost productivity, and the value of premature deaths associated with these conditions. Good nutrition based on healthy eating is an essential factor that helps us to stay healthy. If you are serious about eating healthier you need to shake it up. Change those bad habits and start thinking differently.

Most of us are creatures of habit. We buy the same foods and prepare the same recipes and live within our familiar routine. The problem is we get so comfortable in our ways it is hard to give up those habits. “Many people are skeptical about changing their diets because they have grown accustomed to eating or drinking the same foods, and there is a fear of the unknown or trying something new,” says John Foreyt, PhD, director of the Baylor College of Medicine Behavioral Medicine Research Center. Even when you want to change, old habits die hard. “Over time, habits become automatic, learned behaviors, and these are stronger than new habits you are trying to incorporate into your life,” says Foreyt.

Eating a healthier diet may be intimidating at first. But once you start and notice the change of how you feel and how good the food taste. Overtime your preferences will change and cravings will fade away. Don’t feel discouraged if very thing is going along great and then you hit a rough patch and fall back into your old habits. Just pick yourself up and start moving forward again. It is time to shake things up and change those bad eating habits and start thinking differently. If eating healthier seems like a big change for you, take it one step at time. “Try to gradually incorporate new habits over time, and before you know it, you will be eating more healthfully and losing weight,” says Keri Gans, MS, RD, American Dietetic Association spokesperson and a nutritionist in private practice in New York. Start slow and pick 1 to 2 changes to make. Once you have accomplished those, pick 1 to 2 more. Make it easy and something you can live with long term. Here are some ideas to help you get started:

be aware of your bad habits;
aim for two to five servings of fruit and vegetables each day ;
try to eat less sugary, fatty or salty foods; and if you have to only in small amounts;
drink fresh water instead of sugary drinks;
try some healthy recipes;
plan your meals ahead of time to shop for healthy ingredients;
enjoy eating healthy food with family or friends without distractions; and
make your snacks fruit or vegetables instead of chips.

Start slow, take your time and before you know it your lifestyle and eating habits will have changed for the better.

It is time to shake things up and take control. For more information visit my website: http://NspireHealthyLiving.com

Stress Management

Posted on January 12, 2016 by mavkelley

Feeling like there are too many pressures and demands on you? Are you losing sleep because you’re worrying about issues in your life? You’re not alone, everyone experiences stress at times. Unfortunately stress is a fact of life. Stress can be helpful at certain times, but also at the same time to much stress can damage your health. Here are some fun facts where stress is helpful.

When you feel threatened, upset or in danger the body’s defenses kick into high gear to fight for your life or freeze and not move;
It helps you stay focused, energetic and alert;
It gives you extra strength to defend yourself;
It helps you to rise to challenges;
It sharpens your concentration; and
It makes you happy.

Now here are some facts where stress can damage your health.

Cognitive Symptoms (memory problems, poor judgment, constant worrying, anxious or racing thoughts).
Emotional Symptoms (moodiness, irritability, agitation, depression, and isolation).
Physical Symptoms (aches, diarrhea, nausea, chest pain, rapid heart beat, loss of sex drive).
Behavioral Symptoms (eating to much or not at all, sleeping to much or not at all, procrastination, mail biting, pacing).

Common causes of stress:

Life changes;
Work or school;
Relationships;
Financial issues;
Family;
Worrying or negativity;

Since everyone has a unique response to stress, there is no “one size fits all” solution to managing 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. Try positive self-talk every day. You can do this while in the car, at your desk, or before you go to bed. Need some help try these positive statements:

“I’ve got this.”
“I can get help if I need it.”
“We can work it out.”
“I won’t let this problem get me down.”
“Things could be worse.”
“I’m human, and we all make mistakes.”
“Someday I’ll laugh about this.”
“I can deal with this situation.”

Remember positive self-talk helps you relieve stress and deal with the situations that is causing you stress. When stress makes you feel bad, try doing something that gives you pleasure, even if it is only for a short period of time. Joy is a natural way to fight off stress. Try to do at least one thing every day that you enjoy, even if it is only for a short period of time.

For more information about how to handle stress visit my website here. For more information visit my website: http://NspireHealthyLiving.com.

Emotional Imbalances

Posted on December 17, 2015 by mavkelley

Recent discoveries on how the brain works have shed important new light on the role a wide variety of natural chemicals play in manufacturing normal thought patterns, feelings, self-awareness and perceptions. Emotional imbalances occur when a person is not coping with life. Whether it is stress, anger, depression, or feelings of negativity. It is important to balance these emotions to prevent further problems. There are several treatment for emotional imbalances. These includes exercise, meditation, creative expression, relaxation, herbal medicine, massage, acupuncture, Ayurveda, aromatherapy, reflexology, counseling, and homeopathy.

The Seven Emotions

The seven basic emotions related to organ function are anger, joy, worry, dreamy, fear, sadness, and fright. Each organ has a corresponding emotion. If there is an imbalance with the emotion it can affect the organ’s function. For example, prolonged anger can lead to an imbalance in the liver. The liver imbalances can produce symptoms of anger, often leading to a self-perpetuating cycle.

It is important to remember that it is normal to experience the full range of emotions. It is only when a particular emotion is experienced over a period of time or with intensity that it becomes a source of imbalance. It is obviously important for a person with severe emotional problems to get professional help from a trained psychotherapist. But even in these cases, therapy is more effective when the corresponding organ imbalance is rectified. Acupuncture is especially effective in treating disorders of emotions. Even when it is not completely effective in treating a physical ailment, it almost always brings about a state of emotional peacefulness.

Anger

Anger is associated with the liver. By its nature, anger causes qi to rise in the liver, which leads to our face turning red, our eyes. It causes headaches and dizziness. This matches the pattern of liver fire rising. Anger can also cause liver qi to “attack the spleen,” which causes indigestion, diarrhea and lack of appetite. Especially if you argue while eating.

In a more long-term view, suppressed anger or frustration often causes liver qi to become stagnant; this might can result depression or menstrual disorders. It is interesting to note that people who take herbs to release stagnant liver qi often experience bouts of anger as the stagnation is relieved. The anger will pass as the condition clears. Similarly, anger and irritability are often the determining factor in diagnosing liver qi stagnation. Many people are relieved to know that their rage has a physiologic basis. It is essential to avoid drinking coffee when treating anger-related liver disorders, as coffee heats the liver and greatly intensifies the condition.

Joy

The emotion of joy is connected with the heart. A disorder related to joy may sound perplexing, since most people want as much joy in their life as possible. The disorders associated with this emotion are not caused by happiness; rather from too much excitement or stimulation. Or sudden good news that comes as a shock to the system.

When evaluating stress levels, psychologists look at all sources of stress, both positive and negative. Clearly the death of a love one or a job loss is a source of stress. However, a marriage proposal, a job promotion or a marriage is a happy occasion. These are also a source of stress. A person who is constantly on the go, partying, and living a life of excess can eventually develop heart imbalances, palpitations, anxiety, and insomnia. A person with heart imbalances may also exhibit emotional symptoms, since the heart is the seat of the spirit. You may see this person chattering happily to himself with outbursts of laughter.

Such behavior results from the heart organ’s inability to provide a stable resting place. This type of imbalance is treated with acupuncture along the heart meridian. Herbal treatments consist of formulas that nourish heart blood or yin. If heart fire disturbs the spirit, herbs that clear heat from the heart are used.

Worry

Worry is a very common emotion in our stress-filled society, worry can deplete the energy of the spleen. This can lead to chronic fatigues and digestive disturbances. A weakened spleen cannot efficiently turn food into qi, and the lungs are unable to extract qi from air efficiently. A person who worries too much “carries the weight of the world on his/her shoulders,” is a good description of how a person feels when her weak spleen leads to dampness. Treatment for this would include herbs that strengthen the spleen, allowing a person the energy to deal with life’s problems.

Pensiveness

Too much thinking or obsessing about a topic can also deplete the spleen, causing a stagnation of the qi. A person with this condition may exhibit such symptoms as poor appetite, forgetting to eat, or bloating after eating. In time, the person may develop a pale complexion from a deficiency of spleen qi. This eventually affects the heart, causing the person to dream about the same subjects at night. Students are often affected by this imbalance; the standard treatment is the use of herbs.

Sadness

Sadness or grief affects the lungs, causing fatigue, shortness of breath, crying, or depression. Treatment for this condition involves acupuncture along the lung and kidney meridians. Often, herbal formulas are used that tonify the qi of the lungs.

Fear

The emotion of fear is related to the kidneys. This can be seen when extreme fear causes a person to urinate or in children it can manifest into bed-wetting, which psychologists have linked to insecurity and anxiety. Over time long-term anxiety can deplete the kidneys of qi, eventually leading to chronic weakness. Treatment involves tonifying the kidneys with tonics.

Shock

Shock is especially debilitating to the kidneys and heart. The “fight or run” reaction causes an excessive release of adrenaline that sits on top of the kidneys. This In turn causes the heart to respond with palpitations and anxiety. Chronic stress from shock can be very debilitating to the entire system, causing a wide range of problems. Severe shock can have a long-term effect on the heart, as is evident in victims of post-traumatic stress syndrome. Treatment for shock involves psychotherapy, herbs that calm the spirit and nourish the heart and kidneys, and regular acupuncture treatments.

For example, a balance of work and play is good for your mental and emotional self. If you have too much of one or the other it creates problems in your work and your personal life. So you need to ask yourself how balanced your life is. If you find yourself out of balance, I suggest you begin to fix it before it takes a toll on your mind and body.

It is time to find balance in your life so you can start living a healthier life. For more information visit my website: http://NspireHealthyLiving.com.

Nervious or Anxious

Posted on December 16, 2015 by mavkelley

We all get nervous from time to time. We get put in situations we can’t control. Like public speaking, a financial difficulty, a first date, or meeting someone for the first time. Your heart starts beating faster, you start to sweat, your breathing is shallow and your mind is imagining doom. Unfortunately for some people anxiety becomes more frequent, or so forceful, that it takes over their lives.

So how do you know if your everyday anxiety has crossed the line, and is now considered a disorder? Anxiety comes in many different forms, it can be a panic attack, or a phobia, even social anxiety, and the distinction between an official diagnosis and “normal” anxiety isn’t always clear. So let’s see if you are experiencing any of the following symptom on a regular basis.

Excessive worry

Do you worry too much about everyday things, no matter how big or small they might be? What constitutes too much worrying. Normal anxiety does not disrupt your life and make you suffer or dysfunctional. It isn’t persistent and last for days or weeks. But if anxiety is interfering your life, it is accompanied by noticeable symptoms such as fatigue.

Sleep problems

A lot of people have trouble falling asleep or staying asleep, and of course it’s not unusual to toss and turn the night before a big event. If you chronically find yourself lying awake, because you’re worried or agitated about problems or nothing at all, or you wake up wired, your mind racing and you can’t calm down. It might be a sign that you have an anxiety disorder.

Irrational fears

Some anxiety isn’t generalized at all. It is caused by a specific thing or situation, like flying, crowds or an animal. If the fear becomes overwhelming and way out of proportion to the risk involved, it’s a telltale sign of a phobia. Although phobias can be crippling, they’re not obvious all the time. I “A person who’s afraid of snakes can go for years without having a problem,” says Sally Winston, PsyD, co-director of the Anxiety and Stress Disorder Institute of Maryland in Towson. But then suddenly their kids wants to go camping, and they realize they need help.

Muscle tension

Near-constant muscle tension, like jaw clenching, balling your fists, or flexing your muscles, often accompanies anxiety disorders. These symptoms can be so persistent that the person doing it may stop noticing them after a while. Exercise can help keep muscle tension under control, but if an injury or unforeseen event disrupts the workout schedule, they can’t handle their anxiety and become restless and irritable.

Chronic indigestion

Anxiety might start in the mind, but it often manifests itself in the body, causing digestive problems. Like cramping, bloating, gas, constipation, and/or diarrhea. Our stomach is very sensitive to psychological stress and vice versa, having a digestive problem can make a person feel anxious.

Self-consciousness

Social anxiety disorder doesn’t always involve a large crowd. In most instances anxiety is provoked by everyday situations. It can be a one-one-one conversation at a party, or eating, drinking or the center of attention. In most cases anxiety is provoked by everyday situations, they feel that all eyes are on them, making them blush, tremble, sweat or develop an upset stomach. These symptoms can be so disruptive that they make it hard to meet new people.

Panic

Panic attacks can be terrifying. Picture a feeling of fear and helplessness accompanied by breathing problems, a pounding heart, tingling, sweating or dizziness. Not everyone who experiences a panic attack has an anxiety disorder, but people who have them repeatedly may be diagnosed with panic disorder. People with this disorder live in fear about when their next attack might happen, and they tend to avoid places where attacks have occurred in the past.

Flashbacks

Reliving a disturbing or traumatic event, a violent encounter, or the death of a loved one. This is the hallmark of post-traumatic stress disorder (PTSD), it shares some of the features of anxiety disorders. Some research, including a 2006 study in the Journal of Anxiety Disorders, suggests that some people with social anxiety have PTSD-like flashbacks of experiences that might not seem obviously traumatic, such as being publicly ridiculed. These people may even avoid reminders of the experience, another symptom reminiscent of PTSD.

Perfectionism

If you are constantly judging yourself, or are anxious about making the right decision, or making a mistake. If you spend hours doing something to get it right and then start over again. This finicky obsessive mind-set known as perfectionism “goes hand in hand with anxiety disorders

Self-doubt

Persistent self-doubt and second-guessing yourself is a common feature of anxiety disorders. In some cases doubt resolves around a question that is central to a person’s identity, like “Do I love my wife as much as she loves me?”

A lot of people are taking prescription medication for anxiety issues. But there are many safe non-drug remedies for anxiety, like supplements to calming teas. We will discuss these next.

So lets us discuss the remedies, supplements and mind-body techniques to help with anxiety. Some start right away, while other help lessen anxiety over time.

Chamomile

If you are having a jittery moment, a cup of chamomile tea might help calm you down. Some of the compounds in chamomile bind to the brain receptors, like Valium does. If tea is not your thing you can take a supplement, typically standardized to contain 1.2% apigenin, along with dried chamomile flowers. In a study at the University of Pennsylvania Medical Center, patients with generalized anxiety disorder (GAD) who took chamomile supplements for eight weeks had a significant decrease in anxiety symptoms compared to patients taking placebo.

L-theanine (or green tea)

They say Japanese Buddhist monks could meditate for hours, both alert and relaxed. One reason may have been an amino acid in their green tea called L-theanine, says Mark Blumenthal, of the American Botanical Council. L-theanine helps a racing heart and lowers blood pressure. In a study, subjects were calmer and more focused during a test after taking 200 milligrams of L-theanine beforehand.

Hops

Yes, it’s in beer, but you won’t get the tranquilizing benefits of the bitter herb hops from a beer. The sedative compound in hops is a volatile oil, you can get in extracts and tinctures such as aromatherapy in hops pillows. Hops is used as a sedative to promote sleep. Do not take these if you’re are already taking a prescription tranquilizer.

Valerian

Some herbal supplements reduce anxiety without making you sleepy. Valerian is in this category. It is a sleep aid, for insomnia. Valerian smells nasty, so you might want to take it as a capsule or tincture, rather than a tea. If you want to try it, take it in the evening. Valerian is also combined with other sedative herbs such as hops, chamomile, and lemon balm.

Lemon balm

Lemon balm has been used since the Middle Ages to help reduce stress and anxiety, and also to help with sleep. Lemon balm is sold as a tea, capsule and tincture. It’s generally safe, but be aware that some studies have found that taking too much can actually make you more anxious. So follow directions and start with the smallest dose. This too is often combined with hops, chamomile, and valerian.

Exercise

Exercise is safe, good for the brain, body and a powerful antidote to depression and anxiety. “If you exercise on a regular basis, you’ll have more self-esteem and feel healthier,” says Drew Ramsey, MD, Assistant Clinical Professor of Psychiatry at New York-Presbyterian Hospital, Columbia University. “One of the major causes of anxiety is worrying about illness and health, and that dissipates when you are fit.”

The 21-minute cure

Just twenty-one minutes is about how long it takes for exercise to reliably reduce anxiety. When you are feeling anxious, go for a walk outside, hop on a treadmill, you will feel calmer after working out. Try stair stepping anything you like that will get your heart rate up.

Passionflower

No you won’t fall in love, it’s a sedative. I can help reduce the symptoms of anxiety. Some people use it for insomnia. Remember it is like a sedative so if you are using a prescription sedative don’t take it. Also, be careful about using more than one sedative herb at a time.

Lavender

The intoxicating aroma of lavender may be an “emotional” anti-inflammatory. In several studies, patients were less anxious while waiting in the sitting room that was scented with lavender oil. Students who inhaled lavender before an exam were less anxious. In one German study, a specially formulated lavender pill (not available in the U.S.) was shown to reduce anxiety symptoms in people with Generalized Anxiety Disorder (GAD) as effectively as lorazepam (brand name: Ativan), an anti-anxiety medication in the same class as Valium.

Hold your breath!

Okay I’m not recommending that you turn blue, but yoga breathing has been shown to be effective in lowering stress and anxiety. The reason it works is that you can’t breathe deeply and be anxious at the same time. To do this, exhale completely through your mouth, then inhale through your nose for and count to four. Hold your breath and count to seven. Now let it out slowly through your mouth while counting to eight. Repeat at least twice a day.

Eat something, quick

People seem to get more anxious and irritable when they are hungry. It may mean that your blood sugar is dropping. Have a quick snack, like a handful of nuts, along with a glass of water or hot teat. In the long run diet is the key to reducing anxiety. Eat whole foods, plenty of leafy greens, seafood, selected meats to get folate and a wide variety of phytonutrients.

Eat breakfast

This has always been the most important meal of the day. Stop starving yourself! Did you know that eggs are filled with protein, and are nature’s top source of choline. Low levels of choline have been associated with increased anxiety.”

Eat omega-3s

We know fish oils are good for the heart. But did you know that they can protect against depression. You can add anxiety to the list. Experts generally recommend that you get your omega-3s from food whenever possible. Oily, cold-water fishes like salmon are the best sources of the fatty acids. Other good sources are anchovies, sardines, and mussels.

Learn mindfulness meditation

Start by paying attention to the present moment with curiosity and don’t be judgmental. Be aware and experience the moment as it really is. Hi let me introduce myself, I’m Mavis and I’m here to help you gain the confidence and wellbeing to live a healthier lifestyle. So let’s get started. For more information visit “The Lounge” for healthy tips or contact me to schedule your holistic health assessment at: http://NspireHealthyLiving.com.

Sugar Consumption

Posted on December 15, 2015 by mavkelley

When is sugar to much sugar? Your body’s response to sugar is the best test of how much you can handle. In many instances, sugar triggers mood swings, suppresses the immune system, it weakens the eye sight, causes health disease, increases cholesterol and contributes to diabetes. Additionally, people can feel foggy and sleepy after too much sugar, and other don’t notice any physical or mental effects at all. Americans are consuming about 22 teaspoons of sugar each day. Most of this sugar is from soft drinks and candy. This is one thing to be mindful of is that for every 4 grams of sugar equates to 1 teaspoon that you are consuming. Most of this sugar is from soft drinks and candy. That is a whopping 355 calories which is equivalent to two cans of soda and a chocolate bar.

By comparison, most women should be getting no more than 6 teaspoons a day, or 100 calories of sugar which is considerable a lot. For men, the recommended limit is 9 teaspoons, or 150 calories. Another source of sugar is the sweeteners and syrups that are added to foods during processing. These guidelines do not apply to naturally occurring sugars like those found in fruit, vegetables.

So what happens if you eat too much sugar? Here’s a few interesting tidbits for you to consider:

Cavities

Sugar is an enemy to dental health, it is called the “arch criminal” behind cavities. The connection between sugar and cavities is perhaps the best established. “Tooth decay occurs when the bacteria that line the teeth feed on simple sugars, creating acid that destroys enamel,” Anahad O’Connor explains at The New York Times. Acid is the key culprit and believe it or not sour candies are especially nefarious.

Insatiable Hunger

Leptin is a hormone that lets your body know when you are full. In people who develop leptin resistance, this “I’m full” signal is never received. Herein, presenting a major obstacle for weight control. Chronic sugar consumption induces leptin resistance, and this leptin resistance accelerates high fat induced obesity.

Insulin Resistance

When you eat a lot of meals loaded with sugar it can increase your body’s demand for insulin – donuts for breakfast, anyone? This insulin is a hormone that helps your body convert food to usable energy. When your insulin levels are consistently high, your body’s sensitivity to the hormone is reduced. When the hormone is reduce it builds glucose in the blood causing fatigue, hunger, brain fog, high blood pressure and extra weight. Even when this is going on in your body, most people don’t realize they are insulin resistant until it is too late and develops into diabetes.

Diabetes

A study of 51,603 women between 1991 and 1999 found an increased risk of diabetes among those who consumed more sugar-sweetened beverages, like soda, sweetened tea or energy drinks. A massive review of previous research involving 310,819 participants supported this result, concluding that drinking lots of soda was associated not just with weight gain but with the development of type 2 diabetes. Source: JAMA, 2004; Diabetes Care, 2010; PLOS ONE, 2013. Portion control is crucial when it comes to sugar.

Obesity/Weight Gain

Obesity is one of the number one causes of excess sugar consumption. If drinking just one can of soda every day can lead to 15 pounds of weight gain in a single year, can you image that by having two or more a day, you are increasing the odds of becoming obese? Sugary foods are full of calories, and yes they are good, but they do not satiate your hunger. So if you want to lose weight, start by cutting your sugar intake.

Liver Failure

We have a unique way of metabolizing sugar. This can create a stress response in the liver which in turn causes the liver to exacerbate inflammation. High doses of sugar causes the liver to go into over drive. This in turn causes the development of nonalcoholic fatty liver disease. In fact, the accumulation of fat can lead to scarring of the liver and eventually progresses to liver failure.

Studies have found that diets high in sugar are associated with a slightly elevated risk of pancreatic cancer, this is one of the deadliest cancers. This may be because high-sugar diets are associated with obesity and diabetes. Still, one large study published in the International Journal of Cancer disputed the link between increased sugar intake and increased cancer risk, so more research is needed. Source: Journal of the National Cancer Institute, 2002; The American Journal of Clinical Nutrition, 2006; Annals of Oncology, 2012; International Journal of Cancer, 2012; Current Opinion in Endocrinology, Diabetes, and Obesity, 2012

Heart Disease

You don’t hear much about heart disease as you do about cancer or AIDS. But Heart disease is the number cause of death in the United Stated. Conditions associated with excess sugar consumption, like diabetes and being overweight, are also known risk factors for heart disease, and recent research suggests that eating too much sugar might stack the odds against your heart — especially if you are a woman.

Addiction

Not all doctors agree that “food addiction” is a real thing, (which is a real thing) but there’s recently been some research indicating that the disorder might be possible in humans. “In some circumstances, intermittent access to sugar can lead to behavior changes that resemble substance abuse.

Nutritional Deficiencies

If you’re scarfing down lots of sugar, you’re probably skipping over the things you should be eating. Foods high in sugar, such as soft drinks, contribute to nutritional deficiencies. In a 1999 study, researchers from the Department of Agriculture found that when people got 18% or more of their calories from sugar, they had the lowest levels of essentials like folate, calcium, iron, Vitamin A, and Vitamin C. Source: Family Economics and Nutrition Review, 1999; Journal of the American College of Nutrition, 1998; Circulation, 2002; American Journal of Clinical Nutrition, 2003.

Gout

Gout is a form of arthritis and has become more common in all sectors of society. Certain foods like organ meats and anchovies have high levels of purines, and when your body breaks them down, it produces uric acid. A buildup of uric acid is often leads to gout.

Uric acid is also a byproduct of fructose metabolization, and newer research is suggesting that too much sugar can be a risk factor for gout as well. “Consumption of sugar sweetened soft drinks and fructose is strongly associated with an increased risk of gout in men,” concluded a 2008 study that tracked thousands of patients for more than a decade.

It’s time to realize how much sugar is a negative impact on your health. It can slowly, insidiously accumulate over the years, and virtually all Americans consume too much. I know that sometimes it is impossible to avoid sugar. You need to be smart. Start reading product labels and focus on the actual number of grams found in a product. Figure out what are good sugars and bad sugars. If you really want to cut down on your sugar consumption, try not consuming more than 50 grams of sugar a day. Avoid artificial sweeteners, some of them are just as toxic as real sugar. When you consider the longterm health ramifications of sugar consumption, it suddenly becomes clear that it’s just not worth it. Be realistic about cutting your sugar consumption. Don’t drop it all at once. Slowly wean yourself from it. You’ll be amazed at how different you feel and how great you look. It’s not going to be easy, but if you want to save yourself from the side effects of sugar consumption, you’re going to need to cut your losses.

Hi let me introduce myself, I’m Mavis and I’m here to help you incorporate healthy lifestyle habits and to make a difference in your life! So let’s get started! For more information visit my website for health tips in “The Lounge” at: http://NspireHealthyLiving.com .

Mavis@nspirehealthyliving.net or visit her website at: http://NspireHealthyLiving.com .

Vitamin B12 Deficiency

Posted on December 9, 2015 by mavkelley

We try so hard to make good health choices. It’s hard to believe that some of those choices can lead to unanticipated negative consequences. A good example is exercising causes muscle pain. Vitamin B12 deficiency can occur when the body needs more vitamin B12 than it receives from your diet or a condition that occurs when the body is unable to use the B12 vitamin. B12 is a very important vitamin which comes from bacteria that lives in an animals’ stomach. Most B12 deficiencies are the result of a dietary imbalance, which is caused by not eating foods supplemented with vitamin B12, or staying away from meat. Not eating a healthy diet puts you in danger of a B12 deficiency. This deficiency is a health epidemic with rates as high as 20% among certain age groups.

What does Vitamin B12 do?

B12 performs a number of functions. It helps support a healthy brain, your DNA and nervous system. It maintains and manufactures red blood cells. So a long-term deficiency can cause a host of health issues, like anemia, high levels of homocysteine, which increases the risk for heart disease. Mild B12 deficiency can also impair brain function. It can cause permanent nerve damage. If you’re only moderately deficient in B12, symptoms may be more subtle, allowing the deficiency to steadily chip away at your health.

Causes of B12 Deficiency

Most B12 deficiencies are the result of a bad diet. Because B12 is derived from animals, this deficiency is common among vegetarians. These are not the only factors that cause low B12, there are other risks involved, which include:

atrophic gastritis;
anemia;
removal of a portion of the small intestine;
alcoholism;
Crohn’s or celiac disease;
autoimmune conditions;
prolonged use of acid-reducing medications; and
Fertility problems such as miscarriages or difficulty getting pregnant.

Signs of a B12 deficiency

The only way to know if you have a B12 deficiency is to consult a health professional.

Below are some symptoms to be aware of and monitor:

rapid breathing or heart rate;
dizziness or weakness;
pale skin;
chronic gastrointestinal problems;
a sore tongue;
easily bruising;
gums that frequently bleed, and
unexplained weight loss.

Please note that other conditions can produce these symptoms as well, as noted above please consult a health professional for a diagnoses of B12 deficiency. Early treatment helps prevent permanent damage. It is very important that you lead a healthy life, it’s time to step back and take a look at what you can change in your life.

Most people need 2.6mcg of B12 each day. Pregnant women require a slightly higher dose per day. B12 is potent so try and stay clear of substances that greatly exceed the recommendation. If you consume meat, one may try to get B12 from lean organic meats, such as chicken, lean beef, and fresh fish. Eating these types of meats is an alternative and help you stay healthy without causing weight gain. If you’re a vegetarian or want to avoid meat animal products, take a B12 supplement or look for foods fortified with this vitamin. Many protein shakes and health foods contain B12. The following chart is the amount we should digest daily.

0-6 months	0.4 micrograms/day Adequate Intake (AI)
7-12 months	0.5 mcg/day Adequate Intake (AI)
1-3 years	0.9 mcg/day
4-8 years	1.2 mcg/day
9-13 years	1.8 mcg/day
14 years and up	2.4 mcg/day
Pregnant women	2.6 mcg/day
Breastfeeding women	2.8 mcg/day

Sources

Vitamin B12 is found in animal foods. Clams and beef liver have extremely high amounts of this vitamin. The National Institutes of Health’s Office of Dietary Supplements offers this list of foods that are high in B12.

Food	Serving size	Vitamin B₁₂content (micrograms [mcg])	% Daily Value
Clams, cooked	3 ounces	84	1,402
Beef liver, cooked	3 ounces	70.7	1,178
100% fortified cereal	3 ounces	6	100
Rainbow trout, cooked	3 ounces	5.4	90
Light tuna, canned in water	3 ounces	2.5	42
Cheeseburger and bun	1 sandwich	2.1	35
Haddock, cooked	3 ounces	1.8	30
25% fortified cereal	1 serving	1.5	25
Top sirloin beef	3 ounces	1.4	23
Low-fat milk	1 cup	1.2	18
Low-fat fruit yogurt	8 ounces	1.1	18
Swiss cheese	1 ounce	0.9	15
Beef taco	1 taco	0.9	15
Cured ham, roasted	3 ounces	0.6	10
Hard boiled egg	1 large	0.6	10
Chicken breast, roasted	3 ounces	0.3	5

It is also available in whey power, yeast extract spreads, some seaweed, blue green algea and Marine Plankton. Vitamin B12 is available in pills, liquid or a shot. These are known as cyanocobalamin, hydrocobalamin, and methylcobalamin. The first is the most widely available and least expensive.

It is very important that you lead a healthy life, it’s time to step back and take a look at what you can change in your life. Hi let me introduce myself, I’m Mavis and I’m here to help you incorporate healthy lifestyle habits and to make a difference in your life! So let’s get started! For more information visit my website for health tips in “The Lounge” at: http://NspireHealthyLiving.com.

Mavis Kelley, CHHC, AADP is a Certified Integrative Nutrition Health and Wellness Life Coach specializing in nutrition, health, well-being, fitness and lifestyle design. For more information or to schedule a holistic health assessment, please contact her today at: Mavis@nspirehealthyliving.net or visit her website at: http://NspireHealthyLiving.com.