Category Archives: Weight Loss

Eating Healthy: Small Steps for Big Results


Happy Thanksgiving
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Healthy eating doesn’t sound like the right topic for a holiday-season blog, but healthy eating is a gift to yourself: it can protect you from disease and give you the gifts of better health and longevity.  Just a few simple changes can help a woman dodge some significant health threats.

Choose whole grains instead of refined ones.  Studies indicated that 3 servings of whole grains per day can lower the risk of heart disease by up to 36%.  Whole grains provide fiber and antioxidants like selenium and vitamin E.  These work to reduce inflammation, and lower both cholesterol and blood pressure.  Use brown rice instead of white.  It has twice the fiber and will make you feel fuller, longer thus helping your diet.  Grab an oatmeal raisin cookie instead of a chocolate chip, and eat wheat crackers instead of normal saltines.

Include protein with every meal.  Doubling your protein intake will help you shed those unwanted pounds, as well as lessen your risk of Alzheimer’s, diabetes, cancer, cardiovascular disease and more.  Amino acids in protein send signals to the brain that reduce the appetite.  Protein also has the highest thermogenic effect…it requires more calories to digest protein than other foods.  You could lose an additional 70 calories a day (equivalent to 8 pounds a year) with no effort.  Studies indicate that if you are serious about losing and maintaining weight loss, 5-6 small meals per day focusing around quality protein intake can substantially decrease your weight, increase your energy while energizing you as well.

Drinking 3 glasses of fruit or vegetable juice in the morning can slash your risk of Alzheimer’s by 76%.  Polyphenols in fruit and vegetable skins and pulp buffer brain cells from oxidative damage.  Just be careful of juices loaded with sugar, or juices that really offer very little actual juice.

Peppers, oranges, peaches, and papaya are loaded with beta cryptoxanthin; a carotenoid that reduces the risk of lung cancer by up to 30% says the American Cancer Research Institute.  It neutralizes free radicals so they can’t damage the DNA, and it keeps the growth of any cancer cells that do develop, under control.

Stop sipping on sodas…Tufts University says that soda is the biggest source of calories in the American diet.  Drinking just one soda a day can put on 14 pounds in a year and can up your risk of having type-2 diabetes by 83%.  Jazz up your water with fresh squeezed lemons or limes, sliced apples or cucumbers.  Adequate hydration can also lessen your can of suffering a heart attack by 50%.

Eat dark chocolate.  It hardens tooth enamel and prevent tooth decay.  In fact an extract in chocolate rights cavities better than fluoride according to Tulane University.

Be safe, be healthy, find a quality protein supplement, take your WomenVitamins, and be blessed, Kersten

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Women Vitamins: The Low Down on High Blood Pressure


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Summer time should be the perfect time…but the stress of high temperatures, the strain of kids out of school, the extra expenses of vacations and the high cost of utility bills can put our happiness, our health, and our hearts at risk.

An estimated 60 million Americans have high blood pressure (or hypertension), an increase of 10 million over the last 10 years. Most people aren’t even aware that they have high blood pressure and it goes untreated. Yet, hypertension is a major risk factor for cardiovascular diseases (heart diseases), and is the leading cause of death for both men and women in the United States.

It is estimated that high blood pressure  has or will affect 90% of Americans at one time or another. Main causes of this condition include lifestyle factors that are controllable: eating a high-grain, high-sugar diet and not exercising and factors and some factors that are out of our control: excessive stress.

Happily, most people can normalize their blood pressure by following a healthy nutrition plan, participating in exercise, and rebalancing emotions and stress responses.

One old standby to combat high blood pressure is vitamin C.  Studies of the effect of Vitamin C in relation to hypertension go back well over a decade.  It is a powerful antioxidant that has continually proven its efficacy against hypertension.

A study (published in the Lancet ,1999) of 45 people with hypertension, noted that blood pressure levels fell by 9.1% after taking 500 mg supplement of vitamin C daily for a month. Duffy SJ, Gokce N, Holbrook M, et al. Treatment of hypertension with ascorbic acid.

Vitamin C, a potent antioxidant, may lower blood pressure by protecting the body’s supply of nitric oxide which relaxes blood vessels, contributing to healthy blood pressure levels. Studies have also shown that vitamin C may help protect against certain cancers and chest pain when consumed as part of a healthy diet rich in fruits and vegetables.

Recently, 2 studies (Brazilian and Israeli) looked at the benefits of vitamin C on hypertension and blood sugar levels.

The Federal University of Sao Paulo, Brazil, led by Erika E Nishi, focused on the results of specific testing on 32 male Wistar rats, and determined that vitamin C lessened the severity of hypertension and protected blood cells against hypertension-induced genotoxicity. (Genotoxicity is a property possessed by some substances that makes them harmful to the genetic information contained in organism).   Brain, liver and heart cells were all protected by vitamin C after hypertension-induced DNA damage.    Human & Experimental Toxicology

Israeli researchers gave 70 patients from their hypertension clinic either a placebo, or a combination of antioxidants: vitamin C (1,000 mg/day), vitamin E (400 iu/day), coenzyme Q10 (120 mg/day) and selenium (200 mcg/day).

Participants were tested at 3 and 6 months.  Both testings showed those who took the supplements had improved blood sugar control, lowered blood pressure, significantly higher levels of HDL cholesterol,  and healthier arteries.  Those who took the placebo showed no differences.

The bad news is high blood pressure is a silent threat to your health and the number of people suffering from high blood pressure is increasing.

The good news is that taking steps to provide yourself with a nutritious diet, simple exercises, proper supplementation, and practicing stress reduction techniques like EFT, can help guard you from something as potentially dangerous as hypertension.

The Institute of Medicine (IOM; Washington, DC) estimated that hypertension prevalence might be reduced by as much as 22% if Americans consumed less salt in their diet and ate more vegetables, fruit, and lean protein.  A recent study calculated that reducing salt intake from 3,400 milligrams to the currently advised maximum intake level of 2,300 milligrams per day could bring down the number of individuals with high blood pressure by about 11.1 million and result in approximately $17.8 billion in health care cost savings annually.  The committee also estimated that an initiative to help overweight and obese Americans each lose 10 pounds could reduce the prevalence of high blood pressure in the overall population by 7 to 8%.  An exercise program that gets physically inactive people more active could decrease prevalence by 4 to 6%.

Be safe, be healthy, take your Women Vitamins and be blessed, Kersten

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Women Vitamins: Water Flavored by Design & Desire


GLOBAL TAP WATER CAMPAIGN
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The weather is darn hot in Texas….and humid.  Seems like every day is a “3 outfit day”, to quote Kelly, a friend of mine.   Now I was brought up on the axiom, “Horses sweat, men perspire and women glow” and I find that I’m in a perpetual state of glow.
Considering that 25% of what you “eat” normally, everyday, is liquid; I’ll bet that during the summer, that percentage pops right up there to 50%.  I was once told that if you wait until you are thirsty to drink, you are already in a state of dehydration.  The trick then is to drink constantly and consciously.

I have water jugs placed strategically around the house.  One in the library, one by my bed, one on the kitchen working block, one in the master bath, one in the living room, one by the back door, one in the car….I think I have all the bases covered.

I can drink it cold from the fridge or room temperature.  I like the feel of water on my cheeks and tongue, I swirl and swish it around in my mouth, to prolong the pleasure of it.

Drinking water is good for you; absolutely vital for you during these hottest of days.  But, sometimes our mouth just craves a bit of difference, a bit of flavor.  Bottled, flavored water is ok in a pinch, but be aware of added sugar, which doesn’t help your health or your waistline, and the fact that it is probably artificially flavored, and has been sitting around for a certain amount of time.

So, what can you do with water from home, either from the tap or from your reverse-osmosis system?  How do you jazz it up and take your ordinary, water in the fridge into that spa water realm?  You can design any flavor combination that you desire.  It’s fun, it’s easy, and you can come up with your own “signature” water.

Starting with a water container full of water: just be creative.   I have tried adding:

Cucumber/Rosemary Water:
add 10 cucumber slices and a branch of fresh rosemary

Cucumber/Lime/Mint Water:
add 8-10 cucumber slices, 1/2 a sliced lime, 2 sprigs of bruised mint

Cucumber/Mint Water:
add 10 cucumber slices and 5 sprigs of fresh mint (bruise slightly before adding)

Honey/Mint/Green Tea:
add 2 green tea bags and 5 sprigs of fresh, bruised mint, let steep in the sunshine until the water is lightly golden, then add a small amount of honey to taste.

Lemon/Orange Water:
slice and add 1/2 a lemon and 1/2 an orange

Green Apple/Orange Water:
3-4 thin slices of green apple (sprinkle lemon juice on the slices)1/2 orange sliced

Grape and Pomegranate:
15-20 grapes halved and add half a pomegranate (just be sure to sieve the pomegranate seeds as you pour)

Adding a pinch of sea salt to your water helps with electrolyte (ionic) balance when you have been perspiring.  Never add enough to taste the salt outright, just enough to ‘season’ the water.  My favorite sea salt is Redmond’s Real Salt from Utah.

You can add several drops of green tea extract which concentrates the benefits of green tea.

Ginger adds a zing to water (probably best if you add the ginger to hot water, let it steep, then chill)

Herbs like lemon-grass and parsley should be  bruised and added to water.

Crushed blueberries and strawberries impart a delicate flavor, but need to steep for 24 hours.

Apple cider vinegar can be added as well, which provides an ‘apple-ish’ taste and acutally helps neutralize overly acidic systems.

So drink when you think about it, and drink when you don’t!

Stay hydrated, be healthy, be happy, be safe, take your women vitamins, and be blessed, Kersten

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Women Vitamins: Some -ing’s Worth Consider-ing


Women Vitamins wishes you health and happiness

We all desire health and happiness….but it’s hard to be happy if you are sometimes feeling off-centered, and not quite right.  Nothing to run to a doctor about, maybe just tired, or achy…

I have studied alternative healing methods long enough to understand that there are many simple techniques that  alleviate common ailments.  Some might be considered folk-remedies, others are re-alignments that adjust the energy levels of the body, mind, and soul.

Tapping

Tapping or EFT (Emotional Freedom Techniques) was founded by Gary Craig…  and is continued on by hundreds of thousands of people, including such as Dr Mercola whose mercola.com is the #1 natural health newsletter online.

If you are fatigued, tap on the top of your head or on top of your hand between the thumb and forefinger.

If you are tense, tapping behind your ears or between your eyebrows can instantly relax you.

The premise of EFT is a little more complex than random tapping…and it insists that addressing underlying emotional issues assists with physical well being.

Rubbing

Upset stomach, morning sickness, post operative nausea, motion sickness?  Lightly rub the inside of your forearm about an inch and a half up from the base of your palm (Pericardium 6 accupressure point) that immediately and effectively reduces stomach queasiness.

Throat tickles can be subdued by gently rubbing your ear.  The nerves in your ear are connected to nerves in your throat, and rubbing calms the throat nerves.

Settling

To lower blood pressure, be quiet!  Being still, non-verbal and consciously breathing deeply and slowly can reduce blood pressure by 10-50% according to the University of Maryland…being quiet even reduces BP who use sign language!

Smiling

Prevent heart disease by laughing.  Cardiologist at the U of M School of Medicine in Baltimore found that laughing releases endophins (nitric oxide) that relax blood vessels by an average of 22%, resulting in a better blood flow, a sign of healthy arteries.

Live longer—smile!  Sincere smiling seems to promote a longer life-span, and encourages a more positive grateful response to the world.  Smiling also begets smiling…you get what you give.

Chilling

Toothache?  Try chilling the webbing between your thumb and forefinger on the hand on the same side as the toothache.  Rub an ice-cube on the webbed area for about 7 minutes and see a marked decrease in your tooth pain.   Nerve pathways at the base of that V area stimulate an area of the brain that blocks pain signals from your head and your hand.

Head aches?  Try the ice cube rubbed on the V portion of the hand, or on the sides of your temples. On your temples, the chill of the ice-cube being rubbed tends to lessen blood flow which may be causing the headache.

Swinging

Swinging your arms vigorously back and forth, 10 to 100 times, is an ancient Chinese headache remedy.  The number of swings depends on the severity of your headache.  Swinging diverts the blood from your head to your extremities, which then reduces the swelling of blood vessels that may cause your headache.  Swinging also encourages blood flow, keeps your hands from swelling, and works on your balance.

Focusing

Warts disappear with vivid imagery….yes, it’s true!  Canadian researchers found that focusing your thoughts on the warts gradually disappearing, actually caused warts to disappear.  Volunteers spent 5 minutes a day visualizing their warts diminishing and then disappearing….and they did!  Those with best results were those who reported vivid images on the first day they tried this technique.  SO FOCUS!

Rewarding

Chocoholics rejoice!  Chocolate calms chronic coughs.  University College London, discovered that theobromine, and ingredient in cocoa is 33% more effective at relieving chronic coughs than codeine.  Theobromine suppresses vagus nerve activity, responsible for causing coughs…..dark chocolate contains 5-10 X’s more theobromine than milk chocolate.  Chocolate also releases endorphins, those good feelings.

Chewing

Boost your memory and concentration by chewing spearmint gum.  Chewing while learning new facts, increases blood flow to the brain by 25-40% and improves your memory of those new facts.  Studies have shown that students chewing gum do better on math tests.  The spearmint flavor may have something to do with it too, as those who only sucked on their gum had increased memory as well.

Gum chewing reduces muscle tension and stress, and it heightens awareness; 2 reasons why the Army has supplied spearmint gum to soldiers since WW1.

Playing

Increase libido by playing competitive sports…tennis, flag football, soft ball…competition raises a woman’s level of testosterone by 49% .   The higher this hormone, the higher your sex drive.  Just thinking about participating in competitive sports can raise the testosterone level in a woman by as much as 24%….A man’s testosterone level rises by 15% if he participates….but if he loses, unlike women, his testosterone levels plunge…

Turning

Restless sleep?  Could be due to heartburn that you aren’t even aware of.  Try sleeping on your left side.  The esophagus is raise, making it much harder for stomach acid to leak up.  Surprisingly, the opposite is true if you are sleeping on your right side.

Supplementing

Overall health and reduced waistlines?  In spite of recent controversy, a  Chinese study released in March, 201o  found that women who took a multivitamin/ mineral supplement had significantly lower body weight, body mass index, fat mass, total cholesterol and LDL cholesterol, while also demonstrating higher resting energy expenditure and HDL cholesterol.  Their respiratory quotient and waist circumference also improved.

Blessing

Be healthy, be safe, take your vitamins for women, and be blessed, Kersten

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Women Vitamins: To Sleep, Perchance to Live Longer & Better


Main health effects of sleep deprivation (See ...
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Oh those blissful days of summer. We anticipate more sunshine, more vitamin D,  more pleasurable activities, and possibly less sleep.

We live away from the natural circadian rhythm of light and darkness that ruled our ancestors lives. We are sleeping less, at later times, thinking that we can make it up “some day.”

The truth is, we need sleep and  our body seems to work best with 7.5 to 9 hours of sleep…  We need to sleep during the darkest hours, and we need to sleep regularly.  Contrary to what you may tell yourself, there really is no making up lost sleep.

At the beginning of the 20th century, Americans slept an average of 9 hours, based on available light. Now  the average American sleeps 7.5 hours, a shortening mostly likely to accommodate more working hours or the pursuit of increased recreational and pleasure times.

6 or less hours of sleep falls under the label of sleep deprivation. Although we may get used to feeling fatigued or un-rested, the truth is that sleep deprivation aggravates and accelerates aging and ill-health. Type 2 diabetes, high blood pressure, obesity, and memory loss are common symptoms of an un-rested life.

16 studies involving more than 1.3 million participants who were followed for up to 20 years, has revealed that people who sleep for less than 6 hours each night are more likely to die prematurely.

Professor Francesco Cappuccio, of the Sleep, Health, and Society Programme at the University of Warwick (UK) worked  with the Federico II University Medical School in Naples, Italy. His research found that people who slept less than six hours each night were 12% more likely to die prematurely than those who got the recommended 6-8 hours of rest.

Researchers also found that adults under 40 who typically slept for 5 hours or less each night had a greater accumulation of belly fat, both the “superficial” fat layers just below the skin and the “visceral” fat that surrounds the abdominal organs.  Research suggests that sleep loss alters people’s levels of appetite-regulating hormones — which could  account for the urge to overeat and it’s subsequent obesity.  Cortisol, (a stress hormone that stimulates the storage of fat cells, particularly around the waist area), is also activated by the lack of consistent sleep.

Tips for a good night’s sleep:

  • Get regular, daily exercise.  A study by Stanford University revealed that after 16 weeks of moderate exercise, participants fell asleep about 15 minutes earlier and slept about 45 minutes longer.
  • Stop eating after 7PM, and avoid before-bed snacks, particularly grains and sugars which raises blood sugar levels and inhibits sleep.
  • Eat a high-protein snack several hours before bed. Protein provides the L-tryptophan need to produce melatonin and serotonin, two components of good sleep.
  • Listen to relaxation cd’s, nature sounds, or white noises CD’s.
  • Avoid caffeine, alcohol, and most liquid drinks before bed.
  • Read something religious or spiritual, practice meditation and pray…all these ease the mind
  • Sleep in the dark, unplug electronics with LED red or blue lights, light interfers with the  pineal gland’s production of melatonin and seratonin…even a brief flash of light can disrupt this production.
  • Don’t watch TV before bed, and get your TV out of the bedroom. TV stimulates your brain and it will take longer to fall asleep.
  • During winter months, wear socks to bed. Cold feet affect the quality of your sleep. Wearing socks reduces night waking.
  • Get to bed fairly early.Your body does most of its repair and recovery between 11 PM and 1AM.
  • Keep your bedroom cool, somewhere around 70 – 74 degrees. Your sleep is disturbed if you are too hot.

Sleep well, sleep enough, stay healthy, take your women vitamins, and be blessed, Kersten

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Women Vitamins: ALA/ALC- the Bobbsey Twins of Anti-Aging


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We all are looking for ways to live healthier, longer, active lives.  We know that the process is not instantaneous, but rather like a journey…made one step at a time. Research on 2 enzymes has

Acetyl-L-carnitine (ALC) is a key component in the body’s ability to create acetyl-choline, a neurotransmitter responsible for memory and learning functions. It also boosts cellular metabolism and increases mitochondrial activity.   ALC can “jump-start” the brain and appears to improve spatial learning, discriminatory learning, and long-term memory.  It also seems to increase communication between the hemispheres of the brain.

ALC carries fatty acids from the cytosol (the main body of the cell) into the mitochondria (the energy-producing furnaces within cells) to oxidize  these fats into energy.

ALC has a remarkable solubility in water, which enables it not only to diffuse easily across the inner wall of the mitochondria and into the cell cytosol, but also cross cell membranes. ALC easily reaches all parts of the body.

In addition to its role in mitochondrial activity, ALC is involved in the production of key brain neurotransmitters.

I notice the effects of ALC within two hours after taking a  500 mg pill; these effects are arousal and vigilance, along with mood improvement, and can last most of the day. (Mind Boosters, Dr. Ray Sahelia)

However, by itself, ALC increases mitochondrial activity which creates oxidative damage. But, when ALC combines with the powerful antioxidant Alpha Lipoic Acid (ALA), the results in the lab are astonishing.

ALA is a sulphur-containing antioxidant, occurring naturally, in small amounts, in such foods as spinach, broccoli, beef, and yeast.  ALA is water and fat soluble, thus having antioxidant properties in almost any part of the body, including the brain. In the mitochondria, ALA can act both as an antioxidant, capable of recycling other antioxidant nutrients such as vitamin C and vitamin E, and as a coenzyme for key metabolic enzymes involved in energy production.

ALA also raises the level of glutathione within cells which is critical for neural function, and aids in glycolysis, the breaking down of carbohydrates for energy.

ALC/ALA supplementation on elderly (24-month-old) and lethargic rats showed an increase in energy,  an improvement  on memory tests, and increased mitochondria efficiency. Researchers likened this result to a group of 80-year-old humans acting 35 years younger.

Otolaryngologist, Michael Seidman, MD FACS conducted hearing tests on elderly, 2-year-old rats.  In his book, Save Your Hearing Now, Seidman relates that the ALC/ALA supplemented groups not only avoided hearing loss but their hearing actually improved. In other words, supplements didn’t just stop age-related hearing loss, they reversed it.

Human studies support these animal studies.   ALC/ALA, which eventually slows down and even reverses mitochondrial decline, is a long-term investment for  your health, and not a quick fix for age reversal.

I take GNC’s pre-blended mix of ALC (500 mg) and ALA (200 mg) and I’m in it for the long haul.

Be happy, be healthy, take your vitamins for women, and be blessed, Kersten

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Women Vitamins: Soda and the Sobering Truth


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I wrote a blog not too long ago about the sodas we drink in America and the terrible impact they are having on the health of our children.  I remember when I was growing up, my mom made a big deal out of a bottle of pop.  Not only did we not get our own, personal container (the liquid was carefully split between the my sisters and myself), but also we only got this rare treat every once in a while.  Not lying, maybe once a month if we were REALLY good….

I heard the  news a few weeks ago, that this generation, (the tweens, and pre-teens and early teens), are the first generation in almost forever, that will not live as long nor as well as their parents.  Whoa!  That was a sobering thought indeed.

What is causing this to happen?  Is it poor health care?  Poor quality food choices?  Too much daily caloric intake? Potentially hazardous vaccines and shots?  Not enough exercise?  Not enough quality sleep?  Yes, yes, yes, yes, yes, and yes….

The obesity epidemic is running rampant. Take a good look at the children around you and really analyze their body’s condition.  Every day,  I watch kids at school pile out of their cars with sodas, power drinks, and high end coffee-based, sugar laden drinks in hand.  They feast predictably on pizza and chocolate chip cookies.  And wash it all down with slushies, chocolate milk, and fruit juices.

Simple carbohydrates are  digested quickly because the individual sugars are ready to be absorbed immediately.  This rapid absorption increases the chances of sugar converting to fat but only if there is an abundance of energy absorbed. Foods like cake, pastry, biscuits, chocolate and too much table sugar contain lots of  “empty” calories.
Because our cells usually do not require that amount of energy at that time, the sugar  converts to glycogen (sugar stored within cells ) or it is converted into fat.  Since cells can only store a limited amount of glycogen, simple carbohydrate loaded foods may contribute to body fat stores.

Sugar consumption, in the form of High Fructose Corn Syrup, has sky-rocketed, and high consumption of that leads to obesity, insulin resistance, high blood sugar levels, pancreatic cancer, bone density loss, heart, kidney and liver issues, and all other sorts of peripheral diseases.  Heavy intakes of carbohydrates do the same thing

Soda consumption acidifies the pH of our blood, erodes tooth enamel, packs on extra pounds.

What does our body really require?

We need water (hydration), green tea (antioxidant), some milk(calcium), a little coffee (antioxidant).  We need mental, spiritual, and physical exercises.

We need to care for ourselves and care for those in our care….from parents to schools to restaurants to extended families and churches….we ALL need to start modeling good behaviors and expecting good behaviors, whether we are at the dinner table or the mall.

Today while going through some of my health site emails, I saw this graphic and knew I had to use it …It presents amazing facts, so take the time to read it thoroughly.

The Stats on Soft Drinks
Via: Online Schools

Be safe, be healthy, take your Vitamins for Women, and be blessed, Kersten

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Women Vitamins: Tweaks to Tune Up Your Health


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Compare your body to a delicate, finely balanced machine…marvel at its complexities and the wonders of its interconnectedness and sense of innate balance…

Then remember that just like a well crafted machine, your body needs routine maintenance and some preventative ‘tune ups’ along the way to keep it in good running condition.

Tune-ups help ward off disease, aches, and pains, while boosting your energy, and promoting anti-aging.

So, let’s look at the tweaks you can do, to tune-up your health for the long haul.

Mind

Meditate, pray, forgive, and breathe.  Clarity and calmness are perks of meditation and prayer.  People who meditate/pray are typically happier and live longer. People who hold in hostility breathe in less oxygen which lessens your energy and also creates an oxygen deprived environment in which diseases thrive.   Many cancers cannot exist in oxygenated environments: oxygenated cells are healthy cells.

Eyes

Exercising 3 or more times a week reduces the risk of vision loss.  Physical activity decreases the inflammation in blood vessel walls that leads to age-related macular degeneration.  Even a 15 minute daily walk can help.

Ears

Lose the ‘earbuds’, or at least moderate the volume levels of your phone or mp3…the earbud shape increases sound pressure on your ear canal and damages hearing.

Mouth

Take care of your dental health; periodontal issues related to chronic low-grade infections can adversely affect the health of your heart.

Smile

Happiness is the lynch pin of health.  Happy people get sick less often and live longer.

Taste

Watch out for sugar, especially high fructose corn syrups….these unnecessary calories pack on the pounds and can make your body insulin resistant…which can place you at risk of developing diabetes.

Heart

Stop drinking sodas.  Even 1 soda/day can cause heart problems.

Blood Pressure

High blood pressure not only leads to strokes and heart attacks, research is also linking high blood pressure to dementia.

Spine

My yoga teachers say, “You are only as young as your spine is flexible.”  Flexibility keeps you limber and in balance. Standing up straight sends signals to slow down heart beats and decrease blood pressure.

Lungs

Stop smoking and stay away from second-hand cigarette smoke. Being in second-hand smoke for a couple of hours is the same as smoking 4 cigarettes…

Waist

Studies show that increased waist lines are precursors for problems with diabetes and the heart.  Belly fat is largely a product of cortisol, the hormone released under stress…once in place, it’s hard to lose.

Stomach

Feed yourself high quality proteins, along with  vitamins for women, and fibers.  Protein assists with lean muscle mass and fiber keeps the digestive system happy.  Taking a daily multivitamin has also been determined to promote overall, long-term, good health.

Skin

Don’t be afraid of the sun.  Short, daily exposure to the sun promotes the natural production of Vitamin D that is necessary for overall health and emotional ease.  Give thought to  preventing or minimizing wrinkles and use a retinal based moisturizer. Retinol improves skin’s moisture and elasticity, as well as increases collagen production.

Feet

Take care of your hardworking feet and toes….massaging acupressure points not only keep feet in good shape, but also help positively stimulate organs and energy meridians.

Just like a classic car, with a little bit of preventative maintenance, you can keep your body, motor, and major parts in peak performance for years to come.  Don’t forget to take your women vitamins and be blessed, Kersten
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Vitamins for Women: The Sweetness of a Kiss


Valentine’s Day is right around the corner…what a beautiful holiday: dedicated to love, joy, appreciation, and peace.  We think of candy and cards and flowers and kissing….just makes you feel better thinking about it, doesn’t it?

Out of those 4, let’s examine my fave: KISSING!  Nothing beats a good kiss, a sweet kiss, a kiss of atonement, a kiss of forgiveness, a kiss that wipes away despair and loneliness.  There are kisses of passion and kisses of tenderness, kisses of joy and kisses of promise.

The kiss is universal; it expresses affection and needs no translation.

Kissing is also good for you.  In fact, some of the health benefits of kissing are just amazing!  Consider these facts:

  • Kissing your partner good morning and goodbye can add 5 years to your life
  • Kissing improves your self esteem…you feel appreciated and it boosts your state of mind
  • Kissing releases stress, tension, lessens negative energy and produces a sense of well-being
  • Kissing burns up calories…about 3 calories a minute and your metabolic rate rises
  • Kissing passionately at least 3 times a day (minimum lip locking time of 20 seconds) can cause you to lose a pound a year…Can you say “I’m on a kissing diet?”
  • Kissing utilizes 30 facial muscles and can actually tighten facial features, prevent baggy cheeks, smooths the skin and increases circulation
  • Kissing frequently seems to make you less likely to suffer from bladder, blood, and stomach infections
  • Kissing stimulates  secretion of natural antibodies in the saliva and a type of anesthetic that helps alleviate pain
  • Kissing lowers the stress hormone cortisol
  • Kissing increases adrenaline that pumps up the heart, causing better circulation
  • Kissing frequently has been proven to stabilize cardiovascular activities, improving your heart’s health
  • Kissing decreases blood pressure and lowers cholesterol
  • Kissing reduces anxiety
  • Kissing stops the “negative noise/talk” in your mind
  • Kissing increases oxytocin levels which in turn calms you and produces peaceful feelings
  • Kissing produces endorphins that are 200 times more powerful than morphine.

Whew!

So I say, pucker up baby and start kissing!pucker up for womens health

Happy Valentine’s Day, take your vitamins for women, and be blessed, Kersten

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Women Vitamins-Living Longer, Living Better


You know that certain lifestyle choices can impact your age and your lifespan.  Just go to realage.com and answer some questions to find out if you are younger or older than your chronological age….the scale tips one way or another based on your lifestyle choices….and health history… it’s an eye-opener, and don’t we all wish we were younger than we are…or could wish stay at this physical base-line moment?

The US Census Bureau projects  nearly 9 million of the nearly 80 million baby boomers will live into their late 90’s.  Further they predict that 1/3 of those, 3 million, will make it to the century mark.

Here are some common-sense lifestyle adjustments that can affect the aging process and may help you achieve  healthy and vigorous longevity.

Exercise: Adopt a comprehensive fitness programs:

  • try to burn off a minimum of 3,500 calories/week
  • participate in activities that increase your heart rate for an hour/week.
  • participate in both strength and flexibility exercises (weight training and yoga) for at least 30 minutes/week

Blood Pressure: Aim at lower your blood pressure to 110/75.  This alone can take 10 years off your chronological age.

Smoking: Don’t just quit smoking, try to not be around second-hand smoke either.  Passive smoking (the act of being in a room with smokers) for 1 hour is equivalent to smoking 4 cigarettes yourself.

Hormone Replacement Therapy: Restoring hormonal balance in post menopausal women with HRT can increase health and vigor significantly.  Work with your health care provider to nail down a HRT regimen that works for you.  Test your adrenal functions, your DHEA levels, your estrogen, testosterone and progesterone levels…because, by the age 70, a woman who has been utilizing HRT can affect her chronological years by up to eight years.

Foods and Vitamins: Eat foods that are closest to their original state.  The more processed the food, the less vitamins and nutritional value they have.  Look for quality sources of protein.   Eat smaller meals more often.  Take time to savor and appreciate the flavor and texture of your food.  Find an easily absorbable, liquid multi-vitamin, like Women Vitamins, that supports your health,has no extra fillers, and is readily absorbed into your system.

Family History: Research your family’s health in order to determine any genetic risk factors. For example, if heart disease runs  in your family, take precautions to keep your blood pressure and homocysteines  levels in control.  Awareness of potential issues is your friend.

Stress and Social Activities: Having a fun and full social, home, and spiritual  life helps counteract stress and anxiety.  This also restores and assists your immune system, and a healthier immune system can increase the likelihood of a longer lifespan.

Chronic Diseases: Control and monitor any chronic diseases like diabetes, high blood pressure, arthritis, and fibromyalgia.  Being in charge of the disease can minimize its daily impact.  Losing weight can positively affect diabetes and high blood pressure while dietary adjustments can also affect pain and disease.

Dental Health: Dental problems are a source of systemic physical problems.  Periodontal diseases can affect your heart, immune system, and increase sinus issues.  Have a routine maintenance program set up with your dentist.

Sleep: We all need our 8 hours of sleep.  Keep the room dark, the temperature slightly cool, wear the least restrictive night-wear.  Sleep is the time when our system reboots and repairs.  Lack of uninterrupted sleep will lead to health issues and a more rapid aging process.

Listen to your body: Be aware of symptoms…your body is always trying to tell you what it needs and wants.  It’s up to us to listen to what it is trying to say.  Have any lumps or discolored moles checked.  Be aware of any unusual symptoms like blurred vision, extended fatigue, unaccustomed weakness.  If you experience any unusual physical symptoms, see your health care provider as soon as possible.  Dealing with a severe illness early on, can literally mean the difference between life and death.

Meditate: Take time to meditate or pray….your spiritual aspect needs its health maintained as well.  Meditation clears the mind, lowers blood pressure, and often serendipitously blesses the quiet mind with solutions to difficult issues.

Women Vitamins

Be Blessed, Kersten