Motivation Monday - the Universe doesn't care

     Today is Motivation Monday, the day I share a must read on my wish list of titles. This one is for those who have epic ideas but have to deal with fear.

the Universe Doesn't Give a Flying Fuck About You

     Life is too short to regret what you didn't do because you were afraid of the peanut gallery of nay-sayers in your life.  I definately fall into this category.  I worry almost endlessly about what others think about me, what I'm doing, what I look like...I've held myself in check, held my tongue and said nothing rather than allow my expertise and excellence to show at times because I feared what other's would think, if they would think I'm being a know it all...Lord forbid I make them feel stupid.  If you are at all like me, then this is an irreverent but insightful book for you!  And me, too!

“If you're worried about failing or need a push into the direction of actually trying something, read this! ”“This very short book is an intelligent, thoughtful, inspirational piece of work. ”

Book Description

"If you walk around every day on eggshells, nervous about making a mistake or looking stupid, then you should read this.

If you have a "next big thing" in mind you want to do because you know it will be awesome (starting the business, making the big move, launching the nonprofit, writing the book) but are afraid of doing what it would take to make that thing happen, then you should read this.

The universe is very big. You are very small. In fact, you're so small and so insignificant in the big picture that you don't even register to the eye of the cosmos. The universe was here before you were born and will be here long after you're gone, and your life is but a blip on its vast, vast radar. If your life is to matter, it's not going to matter to the universe. It's up to you make your life matter in the only way you can: by doing things that make a difference to you, to those around you, and to those whose lives you touch. Time is short. You have exactly NOW to do whatever it is you're here to do, or to let the inexorable passage of hours and days and years kill your potential like fruit left to die on a vine.

The universe doesn’t hate you, but it doesn’t love you, either. You’re just an atom in its infinite workings. The universe doesn’t care if you live, die, suffer, or thrive. Whatever your life here will mean is up to you.

Stop worrying so much about what others think and start being who you're supposed to be. It's time to do some epic shit."

5.0 out of 5 stars A Good Kick in the Pants5.0 out of 5 stars No Nonsense 21st Century PhilosophyGo get The Universe Doesn't Give a Flying Fuck About You (Epic series) Don't have a Kindle?  Want one?  Visit the Kindle store to choose the one that's right for you OR to download an app to you iPad, computer or android device and you can be reading this title in under a minute!

A Silent Killer - Ovarian Cancer

One of my October facebook profile picture from JustForDoes.com

October is Breast Cancer Awareness month, and I hope you've seen Pink everywhere from the NFL fields to the profile pictures of your facebook friends.  But as we move to the close of October and thoughts turn to the scary things of Halloween, let them also turn to one more silent killer of women: Ovarian Cancer. Even though September is Ovarian Cancer Awareness month, while I've got the attention of all the ladies because even the NFL is in on wearing pink, I wanted to throw this one back out there.  In my post on breast cancer awareness I gave links to how to do a self breast exam, because knowing how your breasts feel when they are normal is the easiest way to know when something is not right.  We can also be more proactive when it comes to our ovaries, when things don't feel right or our cycle changes, it's fear that is your enemy.   Be informed, not afraid.  Ovarian cancer is not entirely silent but it is very, very quiet, we can hear it if we listen to our bodies, we just have to know what we're listening for.

Ovarian cancer is the "silent" killer of thousands of women each year, but it doesn't have to be.  16,000 women die every year from this cancer, but when caught early the cure rate is 90%, so how do you catch it early?  What do we need to know to not be part of the 80% who catch it way too late?

3 Risk-Reducing Steps to Take Now

1. Know your risk profile - At least 10% of women with ovarian cancer have a relative who has also had it. Do a thorough screening of your family on both sides to see if anyone has had breast, ovarian, or uterine cancer.   ...If you have never been pregnant, began menstruating before age 12 or have had hormone replacement therapy for menopause symptoms, you may be at an increased risk for ovarian cancer.
2. Consider the birth control pill. - Being on the pill for more than 5 years will reduce your risk of ovarian cancer by about 50%. Discuss it with your doctor, since it can also raise the risk of other health conditions.
3. Add 3 Cancer-Fighting Foods to Your Daily Diet -
   Oatmeal has been shown to reduce the risk of ovarian cancer, and is a healthy, fiber-filled way to start your day.
   Spinach and other vibrant vegetables are packed with cancer-fighting chemicals called flavonoids that help your body deal fight the free radicals that can wreak havoc on our bodies, including the fallopian tubes and ovaries, and predispose us to cancer.
   Broccoli and caulifower are both full of compounds that can break down cancer-causing chemicals in your body. Both been shown to reduce the risk of ovarian cancer and help patients with it live longer.

The Symptoms of the Silent Killer

The problem with the symptoms of ovarian cancer are that they are common, vague.  They mimic less serious diseases and so are misleading.  Know your body, know what is normal for you and if things are out of sorts, be persistent when you communicate with your doctor.  Know your patient bill of rights, and know that your doctor has limited time with you so you will need to be proactive in giving them the information they need to know.  Ask the right questions.  If you experience any of these symptoms for 2 weeks, talk to your doctor.  

According to the 2007 joint consensus issued by the American Cancer Society and other gynecologic organizations, early ovarian cancer symptoms may include:

• Bloating. You may be most familiar with bloating during PMS or when you eat too much, but women with ovarian cancer experience bloating every day and there is no relief. It may be mild bloating like they only feel a little full or may be severe to the point where it is difficult to button pants. Call the doctor if you are bloated every day for two weeks and do not get relief from OTC medications like gas relievers or diuretics. Often Misdiagnosed as: diet, gas, constipation, and other gastrointestinal ailments.
• Pelvic Pain. As with bloating, you may have experienced pelvic pain during PMS or ovulation. Pelvic pain that occurs even when you are not menstruating or ovulating can be an early ovarian cancer symptom. It can feel like dull menstrual cramps or more severe, requiring you to lay down and take medication to relieve them. Remember that chronic pelvic pain that is not related to menstruation is not normal, regardless of the cause. Pelvic pain can be a serious indicator of something being wrong and merits evaluation by your doctor. Often misdiagnosed as: constipation, gas, stress, PMS, IBS, and other less serious ailments. It is important to let your doctor know how painful your pelvic pain is and what helps to relieve it.
• Feeling Full Quickly While Eating. If you find yourself feeling full before you have finished an average sized meal and it occurs frequently, then you need to mention it to your doctor. Feeling full is not the same as lack of appetite - you physically feel full after eating a small amount of food. Often misdiagnosed as: gastrointestinal ailments.  -  You can see a common trend that ovarian cancer is often initially misdiagnosed as gastrointestinal conditions. Sometimes it take you being persistent in your healthcare or even changing doctors to get an accurate diagnosis.
• Frequent Urination and/or Strong Urgency To Urinate. If you feel like you are urinating more often and have not increased your fluid intake, then a trip to the doctor may be necessary. If you have the urge to urinate and do not actually go, it should also be evaluated by a doctor who will likely order a urinalysis to check for abnormalities. Often misdiagnosed as: urinary tract infection. A UTI is the most common culprit of frequent urination or having the urge, despite not having to go. If your doctor prescribes antibiotics for a UTI, make sure you take them all. You may not experience relief until right after taking the last of the antibiotics. If you still experience symptoms after finishing the prescribed medication, see your doctor.
• Increased abdomen size
• Difficulty eating

While there are early symptoms, not all women will have them.   Others that have them will be misdiagnosed.  Not all women will have these symptoms when they are diagnosed, but the key is to be diagnosed early!  As you can see, the symptoms are vague and may be brushed off or not noticed.  Remember that the important thing to note with these symptoms of ovarian cancer is that they are persistent and more severe than the other diagnosis they may mimic.  An example is constipation, most women have had this.  But, if you have it daily for weeks, then it's time to see your doctor and look for a cause.  Ovarian cancer is not common, so logically your doctor will look for more likely causes first, jumping past ovarian cancer as the suspect.  Misdiagnosis may be common with ovarian cancer, but these symptoms aren't likely caused by ovarian cancer in most women.  If you have these symptoms, don't panic, but do have a conversation with your doctor about them if they persistent for more than a few weeks, new to you, and you experience them more than 50% of the time.  Ask to be screened.    Do the Dr. Oz One Sheet below, print it out and take it with you to your doctor appointment and go over it with your health care provider.  Visit the American Cancer Society and print out the page of questions to ask your doctor.   Being an informed patient makes you more proactive and a better partner for your doctor in you health care. I've had many conversations with my doctor over the years, and when I had no reason to worry he spent time with me to explain why.  A good doctor will not be offended that you looked for your own answers, but will work with you to address your concerns and treat you as a whole person.  My family doctor is the best!

The Screening
A general exam will be first, which includes pelvic and recto-vaginal exams.  This is done digitally and allows your doctor to feel your ovaries, they sit behind your uterus.  If it feels normal,   the likely next step is to wait and recheck.  If the symptoms continue, the next step is an ultrasound, trans-abdominal and trans-vaginal.  Some doctors will also perform a blood test, the CA-125 test,  to look for a protein that is usually higher in women with ovarian cancer.  Other conditions can cause elevated levels of this protein, however, so the blood test in and of itself is not definitive.  

The Dr. Oz One Sheet

Click HERE for the printable version of the Dr. Oz Ovarian Cancer one sheet.
Please note, if this One Sheet link does not open for you, I have the pdf. on file, contact me to ask for it!

This is a great tool to use with the women in your family and yourself.  Have this conversation. I found out that there is a history of this in my family while having this conversation with my mother, one of her aunts died due to ovarian cancer.  So, then I had the conversation with my sister.  Open and honest communication is the best.  Though these conversations aren't easy to start with, they do get easier each time you have the dialogue.  
  
Teal Ribbons
We all know that Pink is the colour of breast cancer awareness, but fewer of us know that Teal is the colour for ovarian cancer awareness.  Teal is also the colour for Polycystic Ovarian Syndrome, Polycystic Kidney Disease, Myasthenia Gravis, Sexual Assault, Substance Abuse and Panic Disorders.  As a woman who suffers with PCOS (Ploycystic Ovarian Syndrome), this is a a colour near and dear to me.  It took me years to get an answer, and many, many doctors because I was brushed off as too sensitive, just having cramps, and their favorite was endometriosis.   Finally, after multiple doctors and many prescriptions that didn't help, I found a doctor who listened.  While I went through the years of pain, the many days of being bed ridden with it and the many diagnosis I'd had that didn't help me, he just sat and listened.  He asked some questions and we talked some more.  We talked a lot before he ever touched me to do an exam.   I told him that the last doctor I had refused to go back to because her answer was "if the pills don't work we'll just do a hysterectomy".  I was in my late 20's at the time, only a few years into my marriage, I did not want to think hysterectomy, we were still thinking family.  He said "no, we don't need to do that.  Why would they want to do that?  I'm not convinced it's any of those things, your symptoms don't tell me endometriosis, they say PCOS."  When he explained what that was it was scary, but I was also relieved.  I had a laundry list of tests to go through yet, but I was finally being heard and I was finally going to get an answer.  Sometimes we have to be persistent and demand we be heard by our doctors, but there are doctors out there who will listen.  Be your own best advocate.  If you have pains you can't explain, have them checked out.  This was how my mother found her colon cancer.  That was how she survived it.

Resources:
Dr. Oz show - stopping a secret killer
About.com - Early Ovarian Cancer Symptoms
The Ovarian Cancer Worksheet 
Ovarian Cancer FAQ
National Cancer Institute Information on Ovarian Cancer
American Cancer Society on Ovarian Cancer 
American Cancer Society - pdf Fact Sheet 
American Cancer Society - Questions for and Talking to your Doctor.

Recipe Wednesday - Pumpkin Cookies

Recipe Wednesday means that I bring you a great recipe idea to add to your collection.  My focus is to bring you good tasting recipes featuring better food choices.  Face it, if it doesn't taste good, you won't eat it!  Today's focus is on the pumpkin with a healthy cookie recipe!

Note: Smaller pumpkins tend to be sweeter pumpkins!  Image retrieved from  www.elanaspantry.com

Autumn brings a bounty of pumpkins and they are a very healthy choice for the kitchen.  High in vitamin C, potassium and protein without any fat, they aren't just for carving into jack-o-lanterns.  For today's featured recipe, you can use canned pumpkin, just be sure to read the label.  You don't want to sabotage your good eating plans with sneaky extra sugar or fats.  You don't need them in this recipe!  If you don't have canned pumpkin, you can easily prepare a pumpkin from your own patch (or any winter squash, for that matter).  For best results use pie pumpkins, jack-o-lantern pumpkins tend to be stringier. 

How to make pumpkin puree

1.  Cut the pumpkin in half and scoop out the seeds.  
2.  Place open side down in a jelly roll or cake pan, add at least a 1/2 inch or so of water to the pan. 
3.  Bake at 350 degrees F for 40-45 minutes or until tender when tested with a fork (time will vary based on pumpkin size).
4. Allow to cool until you can handle the pumpkin, then scoop the soft pulp from the skin.  Discard the skin and mash the pulp.  
5. Depending how smooth you want your puree, you can mash the pumpkin or process it in a food processor or blender.

Ta-da!   You now have your own pumpkin puree. This will keep covered in the refrigerator for up to 5 days.  Now, about those cookies.  

Pumpkin Cookies

Yield: 2-1/2 dozen cookies 

Ingredients:

1/2 cup plain nonfat yogurt

1/2 tsp. vanilla extract

1/4 cup brown sugar, firmly packed

1 egg

1-1/2 cups pumpkin puree

1 tsp. cinnamon

1/2 tsp. nutmeg

1/8 tsp. cloves

1/8 tsp. ginger

1 cup rolled oats

2 tsp. baking powder

1 cup whole-wheat flour

1/2 cup white flour

1/2 cup raisins (or chopped dates or craisins [dried cranberries])

1/2 cup walnuts, chopped

1)   Preheat oven to 350 degrees F.

2)   In a mixing bowl, blend together yogurt, vanilla extract, brown sugar, egg and pumpkin puree.

3)   Mix in spices, oats and baking powder, then fold in wheat and white flour, raisins (or dates or craisins) and nuts.

4)   Use a tablespoon to drop small dollops of the mixture onto a nonstick cookie sheet and then bake for 10 - 12 minutes.

Prep time: 15 - 20 minutes (longer if you make your own pumpkin puree)

Cooking time:  10 - 12 minutes

Tips:

- add the dry mix a little at a time to avoid lumps.

- check canned pumpkin to be sure it does not contain added fat or sugar.

- if you need to soften your brown sugar, microwave for 20 seconds (but be sure you have removed any twist ties on the bag!)

Nutritional Information: (per serving)

Calories: 67 

Protein: 2g

Fiber: 1g

Total Fat: 2g

Carbohydrates: 12g

This recipe is from Thin Kitchen and you can find more at www.teambeachbody.com!  

You can watch Danny make these delicious, low fat cookies HERE! 

Motivation Monday - the Power of Persistence

It's Motivation Monday again, the day of the week I share a pick from my wish list or titles I've already read.  Titles that will inspire you, motivate you and help you reach your goals.  Just 10 minutes a day with a book like this can change you perspective, and your life!

The Power of Persistence: Real Life Stories of Real People Creating Extraordinary Results

There's something we admire in those who never give up and never give in.  Those people appear unstoppable no matter what gets in their way because they seem to always find a way over it, around it or through it.  Is it something they are born with?  A super human, Terminator-type dedication to reaching their goal no matter the cost?  Or is it a simple law of physics: momentum?  Author Justin Sachs has some answers in "Chicken Soup for the Soul" style.

Unleash the Power of Persistence

What is the Power of Persistence?

What is the REAL "secret" to success and significance?

Isn't it time you found out?

Most people are so trapped in their past and their day-to-day to-do lists that they've lost strack of their biggest dreams and desires, and have lost momentum in actualizing them into their lives!

Now comes a book that brings the momentum back.

If you or anyone you know has ever wished for a second chance in creating success and fulfillment in life, or just to find more momentum in producing your goals, then you simply must read The Power of Persistence by Justin Sachs.

This inspirational anthology has changed hundreds of people's lives in its pre-launch and now its available to you.

And now it's come into your life at this exact moment for an exact reason: to help you release the past, rediscover your strengths, and take action to make a greater difference in the world.

The Power of Persistence contains the most uplifting and impacting stories of how persistence has shaped the greatest leaders in business and life in general. Have you ever wondered what the difference is between those who have enormous success and those who just barely make it by? This book will show you why persistence is the number one skill the greatest successes have, and most importantly, how you can have it too!

Told in the inspirational tradition of The Chicken Soup for the Soul Series, Justin Sachs' The Power of Persistence is a book that will forever change your life.

This title is available for your Kindle.  If you don't have one but want one, shop the Kindle Store to choose the Kindle that's right for your needs.  Did you know you can also download apps so you can read Kindle titles on you pc, ipad, blackberry and android?  You can get those at the Kindle Store, too!

Cherries - A Super Fruit

Cherries have claimed the title of "Super Fruit" because they are packed with anti-oxidants, which fight disease.  They have a low Glycemic Index (GI) of 22, foods below 55 are considered to be low-glycemic foods.  This means they will not rapidly or significantly affect blood sugar levels.  Fresh cherries are best, and their GI is lower than apples, bananas, peaches, grapes, oranges, pears and watermelon.  They are even 2 points lower than the Super Food packed meal replacement Shakeology, which has a GI of 24.  WOW!  If you have trouble finding the fresh cherries in your area, cherry juice concentrate is a great way to still get the health benefits.  It can be mixed with water or taken straight by spoon.

Cherries + Chamomile Tea = Sleepy Time
These little low-calorie super fruits contain melatonin, which helps the body regulate natural sleep cycles in your body.  This is great for those who have trouble "turning off their brain" when they lay down at night, or those suffering from jet lag.  Melatonin has also been said to prevent memory loss and to delay the ageing process.  A good night's sleep has a multitude of great health benefits.

Anti-Inflammatory in a tasty package.
Cherries are know to be one of the best fruits for inflammation.  They are a low calorie source of not only anti-inflammatory compounds, but also anticancer and anti-aging compounds.  Chronic inflammation could increase disease risks especially common for those who are overweight or obese, especially those of us with extra weight around our middles.  Women with PCOS have been shown to have more inflammation issues than the general population.  This increases our risks of heart disease and can worsen insulin resistance, arthritis, gout and eye infections. 

Tart Cherry Juice Concentrate is a great way to get the benefits of Cherries into your diet if you have trouble keeping the fruit on hand.  Find it here.

Cherries can help Gout
Gout is caused by high levels of uric acid in the body, these crystals pool in low places, like the feet (especially the big toe), ankles and knees.  Gout can be incredibly painful and damaging to joints if left untreated.  Studies have found that eating 20 cherries a day can lower the risk of recurring gout attacks by as much as half and are 40% less to suffer a flare up.

Resources    
PCOS Nutrition Center
Livestrong.com - Glycemic Index information
WebMD - cherries, gout, inflammation and arthritis

Recipe Wednesday - Cheesey Hashbrowns get a makeover

Cheesehead approved lighter version of the old standby Cheesy Hash Brown Casserole.  Photo Retrieved from http://espn.go.com/blog/nflnation/post/_/id/36064/big-question-demystifying-cheesehead 

I love cheesy hashbrowns (can't help it, I'm a Cheesehead) and this Cheesy Hash Brown Cassarole recipe is from taste of home healthy cooking (April/May 2011) by Kelly Kirby of Nova Scotia, delivers a lighter version of the old stand by with half the sodium.

Cheesy Hashbrown photo retrieved from pointlessmeals.blogspot.com

Makeover Hash Brown Casserole
prep time: 15 min   Bake: 40 min  Yield: 8 servings
Ingredients:
1 pkg (30 oz) frozen shredded hash brown potatoes, thawed
1 can (10-3/4 oz) reduced-fat reduced sodium condensed cr. of chicken soup, undiluted.
1 cup (4 oz) shredded reduced-fat sharp cheddar cheese
2/3 cup reduced-fat sour cream
1 small onion, chopped
1/2 tsp salt
1/2 tsp pepper
1/4 cup crushed corn flakes
1 tbsp butter, melted

Directions:
1) in a large bowl, combine the first 7 ingredients.  Transfer to a 13-in x 9-in baking dish coated with cooking spray.  
2) Combine the cornflakes and butter; sprinkle cover top
3) Bake at 350 degrees F for 40-45 min or until golden brown.

Nutrition facts: 1-1/4 cup equals 203 calories, 7 g fat (4 g saturated fat), 24 mg cholesterol, 443 mg sodium, 27 g carbohydrate, 2 g fiber, 9 g protein.
Diabetic Exchanges: 2 starch, 1 medium-fat meat

This version reduced calories per serving from 387 down to 203, reduced sodium from 972 g to 443 g and reduced fat from 18 g (12 g saturated fat) to 7 g of fat (4 g saturated).  That means this great comfort food doesn't have to leave you feeling so guilty!

Motivation Monday - FEARLESS

Motivational Monday is when I share with you a motivational read from my wish list, spend just 10 minutes every day with a motivational read to get your day going in the right direction.  Reading is a great way to improve yourself.

5.0 out of 5 stars Turning Cowardice into Courage By Richard R. Blake - "A perception, a word, an idea, can change fear to courage. Steve Chandler clearly points the way for the reader to make this transition, this transformation in his book "Fearless: Creating the Courage to Change the Things You Can.""

Fearless: Creating the Courage to Change the Things You Can - by Steve Chandler

     Why is it that fear is the culprit behind every human dysfunction?  How to release every kind of fear you can imagine, from money fear, to relationship fear to fear of death.  How to access the natural creative courage inside every human being.  How to create the life you want fearlessly, instead of living a life of cowering, and trying to live up to other people's expectations. How to relax and be at peace.  How to create what you want without worrying about others' judgments of you.  Jim Manton, Author of "The Secret of Transitions" says, "When I read this book something magical happened. Page by page, my mind released those old habitual thoughts. My spirit lightened and lifted.  It was a mindshift, and I didn't even see it coming.  I was guided to a higher state of consciousness with Steve Chandler's graceful humor, creativity, and courage."

Go get FEARLESS - Creating the Courage to Change the Things You Can here.

About the Author: Steve Chandler, bestselling author of 100 Ways to Motivate Yourself, Time Warrior and 30 other books, is known as America's notoriously unorthodox personal growth guru. He has helped thousands of people transform their lives and businesses.

Steve invites you to join his inner circle, the Wealth Warrior Movement, whose sole focus is supporting you in creating greater prosperity for yourself. Join by visiting www.SteveChandler.com and you will receive prosperity-building messages from Steve three times a week, each and every week, as well as monthly webinars by Steve, books by Steve and the members-only CREATING WEALTH Audio Series.

How Happiness Affects Your Health

Mental Health America says that small doses of stress can be good for us.  If you're a procrastinator, you know this.  It's that uncomfortable feeling of stress that prods you to finally take action.  When we get uncomfortable enough with our situation, we seek to change it.  That's good.  I've often said that if it wasn't for the last minute I'd never get anything done.  This is an exhibition of good stress, however, too much stress has toxic effects on your body.  So, what are the effects of stress on your health and what can you do about it?

What causes Stress?
WomensHealth.gov puts it this way "Stress happens when people feel like they don’t have the tools to manage all of the demands in their lives. Stress can be short-term or long-term. Missing the bus or arguing with your spouse or partner can cause short-term stress. Money problems or trouble at work can cause long-term stress. Even happy events, like having a baby or getting married can cause stress."  They list these as being some of the most common stressful life events:

• Death of a spouse
• Death of a close family member
• Divorce
• Losing your job
• Major personal illness or injury
• Marital separation
• Marriage
• Pregnancy
• Retirement
• Spending time in jail

What does a Spell Check APP and Bullying have to do with health, or this blog?

For me, my learning disability is hugely stressful.  I am a dyslexic adult.  Anxiety and depression are common in adults who have struggled with dyslexia, and I am no different.  I am very visual because of the way I process information, part of that (and also common among dyslexics) is a sensitivity to the body language of others.  In a conversation I may key more on what your body language tells me than what your words say, inconsistencies between these two messages affect me deeply.  It has often been the source of disagreements between me and my husband, I may perceive one of his friends or even a cashier as hostile due to their body language cues that he skips over, because what they said was "friendly", then I am "hyper sensitive".  Crafting a written response is painful, I struggle with the written word and often reread what I have written aloud and silently more than a half dozen times before submitting it.  Even then I sometimes do not submit  it at all and just delete it.  This blog has bared my soul and my pain in several posts and it seems silly to admit that I cried while typing them up or in the torturous process of proof reading them.  Not only do I misspell alot, but my grammar is sometimes terrible.  I was asked recently what relevance my last Sunday post, "Sundays Tip For an Easier Life", had to do with health and weight loss.  The answer is it has everything and nothing to do with it.  

On the face of it, there is nothing, no tie between a simple spell and grammar check app that works seamlessly with most of the programs I use daily.  Under the surface it has a lot.  By simplifying something many of you take for granted, like spelling and grammar, I save myself stress, anxiety and grief.  That may seem melodramatic, but in dealing with my learning disability, I assure you it is not.  Any tool that efficiently trims anxiety and stress from my life makes me happier and happiness is a core point of my blog.  Personal happiness, and it's ability to decrease the effects of stress, is then indeed directly related to health.  

Retrieved from http://www.shs.uwo.ca/mentalhealth/stress1/indexstress.html

So, too, then, is the Article on bullying.  Everyone with a pulse knows that October is Breast Cancer Awareness month, even NFL fans know that, with the abundance of pink on the fields.  What many don't know is that it is also National Anti-Bullying Awareness month, I wanted to shine the spot light on that as well.  I was horribly bullied for my weight when I was in school, I've even had some horrible comments made in the not so recent past.  They are still hurtful.  In fact, the portion of blog post dedicated to Jennifer Livingston of WKBT Channel 8 is directly related to her bullying experience, also due to her weight.  Karen Klein, the bullied grandmother bus monitor, was bullied for her weight, too.  Again, I would argue this is directly related to happiness, stress, anxiety and therefore health.  We are whole people, the inches we gain or loose off our hips is not separate from the rest of our person, especially when you take emotional eating into account. 

Happiness and Health

If your life has been touched by cancer, either a loved one with cancer or yourself, or if you have suffered with chronic pain, you know first hand the power of a positive attitude.  This is what we refer to as "fighting", the positive person fights their cancer, working toward that positive outcome.  Long battles with cancer or chronic pain are draining and once you give up, the battle is lost.  In fact, University of Illinois psychologist Ed Diener is quoted by AARP  as saying "Happiness is no magic bullet, but the evidence is clear and compelling that it changes your odds of getting disease or dying young".

Retrieved from  http://www.nmha.org/go/mental-health-month/stress-know-the-signs

But, how does stress, or a lack of happiness, affect the ordinary person?  Women's Health states that stress is often a key factor in irregular or a lack of menstrual bleeding.  Any woman who is suffering from PCOS (Ploycystic Ovary Syndrome) knows first hand the effects of hormones on their body, stress affects hormonal imbalances which affects the symptoms of fibroid tumors, endometriosis and can even affect fertility.  But it affects men, too, with decreased sperm counts, lowered sexual desire or even impotence.  Sleep disorders, ulcers and other gastrointestinal disorders, heart disease, irritable bowel syndrome...the laundry list goes on.  Our stress levels have huge effects on our health and that fact is no longer disputed.  Neither is the benefit of exercise as a stress reliever.

Tips To Be Happier

Alright, so I have laid out my argument for how happiness relates to and affects your health.  I have laid my case for why a simple spell and grammar check app can lower my stress on a daily basis and is therefore relevant to happiness, and thereby health.  I don't think I need to dwell too much on how bullying will affect happiness, stress levels and ultimately the health of those who are bullied or that weight is often a target of bullies.  Besides exercise, what can you do to relieve stress in your life and be happier, and thereby, healthier?  AARP suggests:

1. Adopt an animal companion
2. Sing along with a song or listen to music
3. Laugh it off
4. Enjoy nature
5. Help yourself by helping others
6. Try Tai Chi (click the link here or the banner on the left for a great home Tai Chi program called Tai Cheng)

Resources for more reading:

• womenshealth.com Stress Fact Sheet - you can print a pdf of the fact sheet here
• about.com on women's health "Stress and Your Health"
• Mental Health America - "Stress: Know the Signs"
• University of Western Ontario - on Health and Stress
• AARP - 6 Ways to Feel Happier, Be Healthier: How a positive attitude really can make a difference
• How Stuff Works - Is there a link between exercise and happiness?

Recipe Wednesday - Easy & Healthy Cornbread

This time of the year I am not beyond looking for a quick, easy recipe to whip up and throw into the oven just to take the chill out of the house.  Whether you're fixing to sit down to crock pot stew, chicken soup or even the old stand by of spaghetti, corn bread fits the bill.  This recipe from allrecipes.com is a winner.  Lots of great reviews about the texture, taste and variations, this cornbread scored high marks even for breakfast as johnny cakes.  Quick, easy and a good food choice, I'm all in.

Excellent and Healthy Cornbread photo retrieved from allrecipes.com.

Makes 1 - 8" x 8" pan

Prep: 10 minutes   Cook: 25 minutes   Ready In: 35 minutes
Ingredients

• 1 cup unbleached flour
• 1 cup cornmeal
• 1/4 cup white sugar
• 1 teaspoon baking soda
• 3/4 teaspoon salt
• 1 cup plain nonfat yogurt
• 2 eggs, beaten

Directions

1.  Preheat oven to 400 degrees F (200 degrees C).  Lightly grease an 8x8 inch baking pan.
2. In a large bowl, mix flour, cornmeal, sugar, soda and salt.  Stir in yogurt and eggs.  Do not over mix, stir only until well blended.  Pour batter into prepared pan.
3. Bake in preheated oven for 20 to 25 minutes, or until center of the bread springs back when gently pressed.

Nutrition
Calories: 117 kcal
Cholesterol: 36 mg
Fiber: 1 g
Sodium: 281 mg
Carbohydrates: 21.9 g
Fat: 1.4 g
Protein: 4.4 g

Motivation Monday - Crush It!

Did you "Push" with Chalene Johnson?  Love those motivational reads from the Beachbody trainers?  

Beachbody pro-trainer Tony Horton doesn't fear taking down the clown.  You can read how to Bring It!  and Crush It!, learning how to transform your body and your health.

"You Brought It with Bring It, now Pulverize It with Crush It!   Crush It on your i-pad or Kindle Fire helps you learn what I know through the new medium. Text and video in one. Tech has come a long way since my 8-Track tapes."

Go Get CRUSH IT!

Over the past 25 years, Tony Horton has helped millions of people—from stay-at-home moms to military personnel to A-list celebrities—transform their bodies and their lives with innovative workouts and cutting-edge advice. Now, in his first enhanced e-book, Horton shows readers how to burn fat and build muscle with his ultra-extreme Warrior’s Workout.

Based on one of the toughest workouts in his book Bring It!, Horton created CRUSH IT!, a fast-paced explanation of the Warrior’s Workout. The e-book includes 26 videos of Tony demonstrating how to perform the moves and motivating viewers, as well as rich step-by-step photographs of the exercises.

 P90X Fan? Own an iPad? Then this is a Must Have! By Shaun
Tony not only crushes it, but breaks it down. Learn great new moves, and how you can perfect your forms on some classic ones! This is a steal at $10, and is a great resource to anyone serious about working out.

Don't have Bring It?

Go Get Bring It!

Creator of the best-selling P90X® workout series, Tony Horton shows you how to Bring It! for the results you want.

Over the past 25 years, Tony Horton has helped millions of people—from stay-at home moms to military personnel to A-list celebrities—transform their bodies and their lives with innovative workouts and cutting-edge advice. Now in his first book he shares the fundamentals of his fitness philosophy with millions more, revealing his secrets for getting fit and healthy and melting away pounds.

One-size-fits-all diets and exercise regimens just don’t work—that’s why Tony creates unique programs for each of his clients. In Bring It! he shows you how to build your own diet and fitness plan tailored to your individual lifestyle, preferences, and goals. With a Fitness Quotient (FQ) quiz designed to assess your likes, dislikes, and current fitness level, you can choose the program that’s right for you.

In photographs and easy-to-follow instructions, Tony demonstrates his unique moves and exercise combinations that include cardio fat burners, lower body blitzers, core strengthening, plyometrics, yoga, and more. You’ll also discover Tony’s fat-blasting eating plan and detox tips, delicious recipes, and mental motivators.

Whether you’ve never been to the gym before, are looking to get bikini ready, or simply want to take your workout to the next level, Tony Horton can give you the results you’ve been looking for. A better body—and future—is possible when you commit to change. Get ready to Bring It!

Still need Push?