Lifestyle Solutions for a Happy Healthy You!

About Us…

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Would feeling fantastic every day make a difference in your life?  Healthy Highway is a Healthy Lifestyle Company offering Lifestyle Solutions for a Happy Healthy You!  

We help people who are…

  • Wanting Work Life Balance.
  • Needing Stress Relief.
  • Concerned about their health and the environment.
  • Frustrated battling allergies to gluten, foods, dust, chemicals, pollen.
  • Overwhelmed with choosing the best products for their body, home, and office.
  • Unsatisfied with their relationships with the men and women in their life and are ready to transform them into satisfying, happy partnerships.
  • Standing at a Career Crossroad.
  • Preparing to start a family and want a healthy baby.
  • Seeking solutions for aging, more energy, and a good night’s sleep!

Are any of these an issue or problem for you?  Would it make sense for us to spend several minutes together to discuss your needs and how HealthyHighway can meet them? As a Healthy Lifestyle Coach with an emphasis on allergies and wellness, Leesa teaches her clients to make informed choices and enables them to make needed changes for a Happy Healthy Lifestyle. What you eat, what products you use ~ on your body and in your home and office, how you talk to yourself ~ it all matters! Contact me today and Start today to live a healthier, happier life!  Don’t live in Atlanta?  Not a problem.  We do virtual coaching worldwide! I look forward to helping YOU Live a Happy Healthy Life!  Remember, Excellent Health is found along your way, not just at your destination. 

Live Well!
Leesa A. Wheeler
Leesa A. Wheeler
Healthy Lifestyle Coach, Artisan, Author of two books…

Member International Health Coach Association

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.healthyighway.org

coach ~ www.healthyhighway.org/contact.html

chews ~ www.chews4health.com/Leesa

enjoy ~ www.chewcolat.com

follow ~ www.twitter.com/HealthyHighway

learn   ~ www.healthyhighway.wordpress.com

like ~ www.tinyurl.com/Facebook-HealthyHighway

join ~ www.google.com/+HealthyhighwayOrg

join ~ www.google.com/+LeesaWheeler

link ~ www.linkedin.com/in/leesawheeler

skype ~ healthyhighway

as-seen-on

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An important note…

The information on this website is for educational, encouragement, and empowerment purposes only. It is not intended and should not be considered as a replacement for consultation, diagnosis, or treatment by a licensed health professional. Many pages in HealthyHighway.org’s web site feature links to other sites, some of which are operated by companies unrelated to HealthyHighway.org.  HealthyHighway.org has no control over the content or availability of any linked site. Any reproduction, duplication, or distribution in any form is expressly prohibited.  

      Copyright 2014 ~ All rights reserved.       

Leesa Wheeler ~ Healthy Lifestyle Coach, Artisan, Author

5 Ways to Take a Mental Vacation

 

Now that summer has officially started, you are probably thinking about, or even planning, a summer vacation. If you don’t have the time to take a real vacation, you might find yourself getting more stressed and sad that you can’t take one.   However, the longer days of summer sunlight and the warmer weather mean that you can still take time to relax and unwind without going on a “real” vacation. Here are some ways to clear your mind by taking a “mental” vacation without having to wander too far from home.

Go for a walk or a hike. As I have written here many times, one of the ways I clear my mind is by walking. Walking is not only good for me physically, but I find that it reduces the stress and any sadness I might be feeling. It gets your endorphins going, and by being out in nature you get to focus on the beauty around you. Without even realizing it, you have refocused and gotten your mind off of the things bothering you. This is especially true if you walk in a new or different place, it feels like you have actually gotten away.

Have a music marathon. When I was away at college, our library had soundproof rooms that you could reserve and LP’s and cassettes you could check out. Whenever I was feeling stressed out, or studying for mid-terms or finals, I would go there, pick whatever music matched my mood, or the mood I was hoping to get in and I would spend hours just listening to music. I could listen completely undisturbed and just focus on the music. While my life is much too busy now to do this, incorporating music into my life whenever I can provides me with mini mental breaks. While in the car I listen to my iPod or satellite radio, whenever I am in the house I put music on instead of TV. Singing along is an added stress reducer. And, whenever possible, I just go in a room by myself or even sit or lie outside under a shady tree and listen to music.

Host a comedy movie festival. That old saying, “laughter is the best medicine” really is true. There’s nothing like a great, big belly laugh to make you feel better and forget all of your troubles. Get your friends together and plan a night of it. Have them choose some of their favorites and make sure that everybody turns off or puts away their cell phones and tablets and just focuses on the movie.

Plan a game night or day. Getting in touch with your inner child will clear out all of the negative thoughts and get rid of the stress you are feeling. Try to schedule monthly game nights or game days and play some of your favorite board games, card games or word games. If you want to plan something a little more ambitious, arrange a play “date” with your friends and family and go miniature golfing, bowling, or to a local amusement park.

Unplug with nature. Take the time to connect with nature and unplug. Sit in your garden or go to a garden, go star gazing on a warm summer evening. If you live near the beach or a lake, go and listen and watch the waves as they hit the shore. Just observe the sights and sounds of summer and you will feel like you had a vacation.

By Judi Gerber

Judi Gerber is a University of California Master Gardener with a certificate in Horticultural Therapy. She writes about sustainable farming, local foods, and organic gardening for multiple magazines. Her book Farming in Torrance and the South Bay was released in September 2008.

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Excellent Health is found along your journey and not just at your destination. Would it make sense for us to spend several minutes together to discuss your Health Issues or Problems and how HealthyHighway can help YOU Live YOUR Optimum Life? Please complete the information on our Contact Us page to schedule your consultation today! I look forward to helping YOU Live YOUR Optimum Life!

Live Well!

Leesa A. Wheeler

Leesa A. Wheeler
Healthy Lifestyle Coach, Artisan, Author
 

6 Everyday Habits for Better Brain Health

 

June 2014 is the first-ever Alzheimer’s and Brain Awareness Month, an ideal time for all of us to take stock of whether our daily routines are enhancing or degrading the health of the all-important organ sitting between our ears.

While nothing can prevent or cure Alzheimer’s, adhering to these six habits can lead to better overall brain health:

Healthy body, healthy brain: Diabetes, heart disease—even poor gum health– have all been shown to increase a person’s risk for developing Alzheimer’s disease, the most common form of dementia. Conversely, individuals who exercise on a regular basis, consume diets that are rich in fruit, vegetables, lean protein and healthy fats, and engage in proper mouth hygiene practices often experience a lower risk for developing Alzheimer’s in their later years.

Good sleep hygiene: A recent study from the University of California, San Francisco found that older men who didn’t get enough high-quality sleep—woke up multiple times during the night, couldn’t fall back asleep, etc.—experienced cognitive issues equivalent to the effect of an additional five years of brain aging. Fitful sleepers had greater trouble planning, making decisions and were more likely to encounter issues with abstract thinking. Check out these 7 Yoga Poses that Can Help You Sleep.

Build a buffer against dementia: Cognitive reserve describes the mechanism by which a person’s mind helps compensate for damage to their brain. The term has recently become a buzzword among health care professionals because research indicates that people who have larger amounts of cognitive reserve are less likely to exhibit the classic signs of Alzheimer’s and other forms of dementia—short term memory loss, difficulty multitasking, etc.—even if their brain scans show mental damage. This is because cognitive reserve effectively makes the mind stronger and more nimble, enabling it to come up with ways to compensate for disease-related loss of functioning.

Fancy training programs not required: Building a cognitive reserve buffer doesn’t require a bunch of fancy mental puzzles and exercises—though such activities can help. Rather, the key to constructing cognitive reserve lies in seeking out novel activities and experiences in your everyday life. For example, Shlomo Breznitz, Ph.D., co-author ofMaximum Brainpower: Challenging the Brain for Health and Wisdom, says even simple tasks—using your non-dominant hand while eating, taking an alternate route to work—can strengthen your cognitive reserve. Discover six additional Ways to Boost Brainpower.

Stress management is essential: Studies have shown that individuals who experience high levels of stress in middle age have a greater risk of developing dementia, even decades later. Cortisol and other hormones released during the stress response can contribute to brain inflammation and can damage the hippocampus—the part of the brain responsible for memory formation.

The benefits of social support: Maintaining strong social connections with friends and family throughout life is widely-regarded as an ideal buffer against a host of ailments—both physical and mental. Indeed, new research has even outlined the Deadly Consequences of Loneliness.

By Anne-Marie Botek, AgingCare.com Editor

AgingCare.com connects family caregivers and provides support, resources, expert advice and senior housing options for people caring for their elderly parents. AgingCare.com is a trusted resource that visitors rely on every day to find inspiration, make informed decisions, and ease the stress of caregiving.

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Excellent Health is found along your journey and not just at your destination. Would it make sense for us to spend several minutes together to discuss your Health Issues or Problems and how HealthyHighway can help YOU Live YOUR Optimum Life? Please complete the information on our Contact Us page to schedule your consultation today! I look forward to helping YOU Live YOUR Optimum Life!

Live Well!

Leesa A. Wheeler

Leesa A. Wheeler
Healthy Lifestyle Coach, Artisan, Author
 

7 In-Season Fruits and Veggies to Eat Now

 

 

We are right on the cusp of summer, which means we’ve got maybe another couple of weeks to track down some beautiful spring produce before it starts to wane. Here are 7 yummy spring fruits and veggies to find right now!

Depending on where you live, you may have an easier or tougher time tracking down spring produce so late in the season. If it’s been cooler where you are, you’ve got a better chance of finding the more elusive spring produce this close to summer. When you head to the farmers market this weekend, keep these spring beauties in mind!

Spring Produce Spotlight: 7 Fruits and Veggies to Find Now

1. Watercress

This leafy green is getting some superfood cred lately, and it’s a lovely addition to sandwiches, salads, and soups. If you’re new to watercress, don’t worry! Here are some tips on growing your own along with how to prepare it.

Spring Produce Spotlight: 7 Fruits and Veggies to Find Now

2. Sorrel

Sorrel is another lovely leafy green that has a tangy, citrusy flavor. It’s a delicate green, so shopping for and storing sorrel can be a little bit tricky. Check out the health benefits of sorrel along with how to store and prepare it here!

Spring Produce Spotlight: 7 Fruits and Veggies to Find Now

3. Endive

Yes! Another yummy salad veggie. Endive might look unassuming, but it’s packed with nutritional goodness and plenty of flavor. Read more about how and why to eat more endive.

Spring Produce Spotlight: 7 Fruits and Veggies to Find Now

4. Broccoli

Broccoli has a long growing season, but during the hotter part of summer it can be hard to find. Grab some now before it disappears until fall! I’m sure that you know how to prepare broccoli, but you can read up on prep tips and health benefits of this cruciferous veggie here.

Spring Produce Spotlight: 7 Fruits and Veggies to Find Now

5. Asparagus

This might be the hardest spring veggie to track down so close to summer. Asparagus season is painfully short, so if you see asparagus at the market, snatch it up before it’s gone! Check out why asparagus is super healthy and get some tasty asparagus recipes here.

Spring Produce Spotlight: 7 Fruits and Veggies to Find Now

6. Cherries

I probably don’t have to tell you to hoard those cherries. Who can pass them up, right? The only trouble with cherries is getting those pits out if you want to bake with them or use them in a fruit salsa. Don’t worry! We’ve found you a handy cherry-pitting trick and some yummy cherry recipes.

Spring Produce Spotlight: 7 Fruits and Veggies to Find Now

7. Artichokes

If you’re used to buying artichoke hearts, dealing with a whole artichoke might seem a little bit daunting. Don’t let that stop you from snatching up this spring produce at the market. Learn how to cook whole artichokes and check out some bonus artichoke recipes.

Do you have a favorite piece of spring produce that wasn’t on this list? Tell us about it in the comments!

(Leesa recommends choosing organic fruits and organic vegetables!)

by Becky Striepe

Becky Striepe is a freelance writer and vegan crafter living in Atlanta, Georgia. Her life’s mission is to make green crafting and vegan food accessible to everyone! Like this article? You can follow Becky on Twitter or find her on Facebook!

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Excellent Health is found along your journey and not just at your destination. Would it make sense for us to spend several minutes together to discuss your Health Issues or Problems and how HealthyHighway can help YOU Live YOUR Optimum Life? Please complete the information on our Contact Us page to schedule your consultation today! I look forward to helping YOU Live YOUR Optimum Life!

Live Well!

Leesa A. Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author

ring ~ 770-393-1284 write ~ info@healthyhighway.org

visit ~ www.HealthyHighway.org

consult ~ www.healthyhighway.org/contact.html

chews ~ www.Chews4Health.com/Leesa

enjoy ~ www.Chewcolat.com

follow ~ www.twitter.com/HealthyHighway

learn ~ www.healthyhighway.wordpress.com

like ~ www.tinyurl.com/Facebook-HealthyHighway

join ~ www.tinyurl.com/googleplusHealthyHighway

link ~ www.linkedin.com/in/leesawheeler

The Impressive Anti-Cancer Power of Berries

For disease prevention and health maintenance, berries of all colors have “emerged as champions.” Research has focused mainly on cancer prevention and treatment. Studies show that the anticancer effects of berries are partially mediated through their abilities to counteract, reduce, and also repair damage resulting from oxidative stress and inflammation. Berries may also have many other positive effects, such as boosting detoxifying enzymes.

One of the more remarkable effects is that of blueberries on natural killer cell counts. Natural killer cells are part of our immune system’s rapid response team against cancer cells, eliminating cancer cells through the activation of cancer cell suicide via death receptors. They’re called natural killers because they don’t require activation by prior exposure. We don’t want to wait until our second tumor before our immune system starts fighting.

We have about two billion of these soldiers circulating in our blood stream at any one time, but we may be able to get a troop surge with blueberries. Researchers had athletes eat about a cup and a half of blueberries a day for six weeks to see if that would reduce the oxidative stress of long-distance running. They indeed saw a blunting of the spike in oxidant stress. But that’s not what sets that study apart.

The number of natural killer cells in the blood typically decreases after prolonged endurance exercise, dropping by half to only about one billion—that is, unless we’ve been eating lots of blueberries. If you click on the video on the next page, you can see a graph comparing natural killer cell numbers with and without blueberries.  Those who ate blueberries retained close to the standard two billion cells. This is because six weeks of blueberries had doubled the resting number of natural killer cells up to over four billion. This has never before been demonstrated in humans. There was a study on goji berries, but despite a cup a day for a month, there was no significant change in the number of natural killers.

Another study, though, showed a significant increase in natural killer cell activity thanks to the spice cardamom. (Cardamom and blueberries—I never thought we’d be fighting cancer with blueberry muffins!) When researchers took some lymphoma cells in a petri dish and added cardamom, nothing happened. However, if we add some natural killer cells, about 5% of the cancer cells are wiped out. Add a little more cardamom, and our troops do better still. And then if we add more and more spice, then all of a sudden the natural killer cells are killing cancer like crazy—the same number of natural killer cells, but they’re now able to kill off ten times more cancer cells. While cardamom alone had no effect on cancer cells even at the highest dose, it seemed to enhance our natural killer cells’ killer instincts.

The same thing was found for black pepper: Black pepper alone, nothing, but when combined with natural killer cells, there seemed to be a boosting effect up to around 30 or 40% cancer cell clearance. If cardamom and black pepper are combined, they synergize and their individual effects are doubled. The researchers conclude that “Taken together, these data strongly suggest that black pepper and cardamom have the potential to markedly enhance the anti-cancer activity of natural killer cells.”

Exercise itself can improve immune function in general, but the blueberry finding is so far unique.

It is true that the blueberry study was funded by the North American Blueberry Council and the North Carolina High-bush Blueberry Council. However, just because the study was funded by blueberry councils doesn’t necessarily mean the science is suspect, but we would want to see the study independently verified, especially one so dramatic.

(For a convenient way to enjoy your berries, Leesa recommends you enjoy Chews4Health every day! Chews4Health is made with Goji, Noni, Mangosteen, Acai, Dulse, Kelp, Bladderwack, Nori, Vitamin B-12, Folic Acid, Alpha Lipoic Acid, Resveratrol,  Pomegranate, Blueberry, Cranberry, Raspberry!)

By Michael Greger, M.D.

A founding member of the American College of Lifestyle Medicine, Michael Greger, M.D., is a physician, author, and internationally recognized speaker on nutrition, food safety, and public health issues. Currently Dr. Greger serves as the Director of Public Health and Animal Agriculture at The Humane Society of the United States. Hundreds of his nutrition videos are freely available atNutritionFacts.org.

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Excellent Health is found along your journey and not just at your destination. Would it make sense for us to spend several minutes together to discuss your Health Issues or Problems and how HealthyHighway can help YOU Live YOUR Optimum Life? Please complete the information on our Contact Us page to schedule your consultation today! I look forward to helping YOU Live YOUR Optimum Life!

Live Well!

Leesa A. Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author

ring ~ 770-393-1284 write ~ info@healthyhighway.org

visit ~ www.HealthyHighway.org

consult ~ www.healthyhighway.org/contact.html

chews ~ www.Chews4Health.com/Leesa

enjoy ~ www.Chewcolat.com

follow ~ www.twitter.com/HealthyHighway

learn ~ www.healthyhighway.wordpress.com

like ~ www.tinyurl.com/Facebook-HealthyHighway

join ~ www.tinyurl.com/googleplusHealthyHighway

link ~ www.linkedin.com/in/leesawheeler

6 Signs You Need to Eat More Fat

Look at the aisles of low-fat products in any grocery store, and it might be hard to believe that fat can actually be good for you. Fats can be just as vital to your health as your daily intake of veggies and other important nutrients, giving your body energy to function, aiding brain development, helping absorb vitamins, and more.

Do you need to add fat to your diet? Read on to find out:

Add fat if: youre always hungry. If you find your stomach growling for lunch shortly after finishing breakfast, you may need more fat in your diet. Dietary fat has been shown to provide satiety, as well as regulate the appetite, preventing overeating. Even small changes to your meals can make a big impact—switch out your low-fat yogurt and milk for full-fat options, add avocado to your daily snack, or use a full-fat dressing like blue cheese on your lunch salad.

Add fat if: youre often cold. Before you start running a portable heater in the middle of June, try eating more fat. Our body’s fat cells are responsible for generating heat and keeping us warm, and “people with low body fat or who don’t get enough fat in their diets often complain of being cold,” according to registered dietician Felicia Stoler, MS.
Add fat if: you take vitamin supplements…or care about your bone, eye and heart health. Whether you take supplements or get your daily intake from the foods you eat, vitamins like A, D, E, and K are fat-soluble, meaning that they’re absorbed with dietary fat. Not enough fat in your diet and you might also be vitamin-deficient. Not ready for a dinner of bacon with a side of bacon? Try snacking on almonds, which are packed with omega-3 fatty acids and antioxidants.
Add fat if: youre feeling mentally sluggish. If you’re having trouble concentrating or are feeling mentally tired throughout the day, consider salmon for lunch. Research has found that the omega-3 fatty acids found in foods like some popular fish, certain oils, and spinach are crucial for mental acuity and cognitive function. They’ve even been shown to possibly protect against Alzheimer’s and depression.
Add fat if: you have dry skin. If your skin is dry, flaky, or itchy, your diet may be to blame. Essential fatty acid deficiency can lead to dermatitis–and getting enough omega-3 and omega-6 essential fatty acids has been shown to reduce sun sensitivity and diminish acne-related inflammation. EFA supplementation has also been shown to help with psoriasis treatment.
Add fat if: you have diabetes. It may sound counter-intuitive, a high-fat, low-carb diet can actually have a more positive effect on blood sugar levels than low-fat diets, according to recent research. Experts recommend healthy fat sources like lean meats, olive oil, and whole nuts, as well as avoiding white flour, white rice, and sugar. (Leesa recommends choosing organic fats including organic oils, organic nuts,etc. )
By Diana Vilibert

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Excellent Health is found along your journey and not just at your destination. Would it make sense for us to spend several minutes together to discuss your Health Issues or Problems and how HealthyHighway can help YOU Live YOUR Optimum Life? Please complete the information on our Contact Us page to schedule your consultation today! I look forward to helping YOU Live YOUR Optimum Life!

Live Well!

Leesa A. Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author

ring ~ 770-393-1284 write ~ info@healthyhighway.org

visit ~ www.HealthyHighway.org

consult ~ www.healthyhighway.org/contact.html

chews ~ www.Chews4Health.com/Leesa

enjoy ~ www.Chewcolat.com

follow ~ www.twitter.com/HealthyHighway

learn ~ www.healthyhighway.wordpress.com

like ~ www.tinyurl.com/Facebook-HealthyHighway

join ~ www.tinyurl.com/googleplusHealthyHighway

link ~ www.linkedin.com/in/leesawheeler

41 Fruits and Veggies Earn ‘Powerhouse’ Label from Experts

 

We’re constantly bombarded by headlines hawking this fruit or that vegetable as being a “powerhouse,” but what does that moniker really mean? Are all plant foods created equal? What’s really healthier, an apple or a banana?

Answering these question is a tricky endeavor—much depends on a given individual’s dietary and health needs. For a person plagued with low potassium, adding a banana a day might do the trick, but for those in need of iron and vitamin C, kale may actually be a better option.

In an effort to cut down on the confusion, Jennifer Di Noia, associate professor of sociology at William Patterson University took data compiled by the U.S. Department of Agriculture and used it to determine the overall nutritional content of 47 different fruits and vegetables.

Given that cooking can adulterate the nutrient content of certain foods, Di Noia analyzed each fruit or vegetable in its raw form, measuring the levels of 17 key nutrients identified by the Food and Agriculture Organization of the United Nations and Institute of Medicine as being highly-important for health maintenance: protein, calcium, fiber, thiamin, potassium, niacin, zinc, riboflavin, folate, iron and vitamins A, B6, B12, C, D, E, and K.

Her analysis yielded 41 “powerhouse” foods—defined as offering at least 10 percent of the daily recommended value of each nutrient in a 100 calorie serving (based on 2,000 calorie diet). Here’s the list of top fruits and vegetables, in order:

1. Watercress
2. Chinese cabbage
3. Chard
4. Beet green
5. Spinach
6. Chicory
7. Leaf lettuce
8. Parsley
9. Romaine lettuce
10. Collard green
11. Turnip green
12. Mustard green
13. Endive
14. Chive
15. Kale
16. Dandelion green
17. Red pepper
18. Arugula
19. Broccoli
20. Pumpkin
21. Brussels sprout
22. Scallion
23. Kohlrabi
24. Cauliflower
25. Cabbage
26. Carrot
27. Tomato
28. Lemon
29. Iceberg lettuce
30. Strawberry
31. Radish
32. Winter squash (all varieties)
33. Orange
34. Lime
35. Grapefruit (pink and red)
36. Rutabaga
37. Turnip
38. Blackberry
39. Leek
40. Sweet potato
41. Grapefruit (white)

(Leesa recommends you choose Organic fruits and vegetables!)  

The six foods that didn’t make the cut for the “powerhouse” list: garlic, tangerine, onion, blueberry, cranberry and raspberry. That’s not to say that these items are unhealthy, or that they don’t provide potential health benefits, they simply weren’t as nutritionally dense as the other 41 foods.  (Leesa recommends these as well as they are still healthy options… just make sure they are organic too!)

Di Noia emphasizes that her analysis is not the final word on what fruits and vegetables are the healthiest—there are other foods out there that could be considered “powerhouses” of other nutrients—but she says, “expressing the nutrient desirability of foods in terms of the energy they provide may help focus consumers on their daily energy needs and getting the most nutrient-dense items within the powerhouse group.”

By Anne-Marie Botek, AgingCare.com Editor

AgingCare.com connects family caregivers and provides support, resources, expert advice and senior housing options for people caring for their elderly parents. AgingCare.com is a trusted resource that visitors rely on every day to find inspiration, make informed decisions, and ease the stress of caregiving.

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Excellent Health is found along your journey and not just at your destination. Would it make sense for us to spend several minutes together to discuss your Health Issues or Problems and how HealthyHighway can help YOU Live YOUR Optimum Life? Please complete the information on our Contact Us page to schedule your consultation today! I look forward to helping YOU Live YOUR Optimum Life!

Live Well!

Leesa A. Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.HealthyHighway.org

consult ~ www.healthyhighway.org/contact.html

chews ~ www.Chews4Health.com/Leesa

enjoy ~ www.Chewcolat.com

follow ~ www.twitter.com/HealthyHighway

learn ~ www.healthyhighway.wordpress.com

like ~ www.tinyurl.com/Facebook-HealthyHighway

join ~ www.tinyurl.com/googleplusHealthyHighway

link ~ www.linkedin.com/in/leesawheeler

5 Things I Have Learned About Tackling Stress

A Buddhist monk once said, “If a problem can be solved, why worry? And if it cannot be solved, what’s the good of worrying?”

Wise words, but admittedly difficult to practice. Problems are inevitable, and they cause stress. And stress can contribute to serious health conditions.

Like everyone else on the planet, I have my stressful days and moments. Finding ways to deal with them has taught me how to sift the useful tips from the less effective ones. Let me share some stress-relief strategies that really work for me:

1. Wait it out.

I can never forget what my father said while battling a bout of flu. “I am enjoying it,” he said, red-nosed but smiling. “It’s nothing but the body’s channels cleansing themselves. Another two days, and I’ll be fine!” This, when he had work deadlines he could not miss.

Another time, when I lay bedridden from multiple fractures, my surgeon gently told me the secret to dealing with the depression: “Think of the pain as a tunnel that you are slowly swimming through. At the end of that tunnel, there is light. Power yourself toward that light.” The image helped me tremendously. Stress will happen. Let it come and go. Hang in there!

2. Walk away.

When it comes to stress, don’t indulge in give-and-take, because stress can be contagious. It rubs off on others around you. And if somebody around you is stressed, the effects can ruin your own mood and day. When I feel a stressful situation developing, I try to move physically away from the scene and situation for a while. I am a book lover, so a trip to a bookstore always calms me. Sometimes, I go watch a movie, or just take a nice walk. If things are really stressful, you might consider a solo vacation. Nature offers a comforting shoulder indeed.

3. Analyze your anger.

It is easy to feel stressed when someone is saying harsh, hurtful words to you. And it is indeed difficult to put yourself in the other person’s shoes at that moment. But if you can teach yourself to empathize, you could let go of the intense negative feelings that stress brings. Remember, when someone says things that are painful for you to hear, it is likely that he is also feeling much of the pain he is inflicting. Here is a good reminder from writer William Arthur Ward:  ”It is wise to direct your anger towards problems — not people; to focus your energies on answers — not excuses.”

4. Use humor.

A good laugh fills your lungs with fresh, oxygen-rich air and releases feel-good endorphins into your system. The result: you feel instantly better. When stress comes knocking, treat yourself to some episodes of Candid Camera, a  Marx Brothers movie, or a stand-up comedy show—nothing works like a hearty dose of laughter. Shared laughter is even better, so take a friend or two along. Your stresses will have no choice but to melt quietly away!

5. Pamper your body.

This is my favorite way to deal with stress. Over the years, I have noticed how easily the body responds to a little TLC. A quick trim and blow-dry or facial massage are enough to take your mind off your stress. Checking into a good day spa or a spa resort over the weekend not only revitalizes your tired body, but also rejuvenates the unhappy mind. You emerge feeling more confident, energetic, and ready to take on the world. Massage, in particular, reduces muscle tension and improves blood circulation. A trained therapist knows and works on the right marma points, thus aligning the body’s healing energies to make you feel better.

What are your own strategies for dealing with stress? Do share!

By Shubhra Krishan

Shubhra Krishan

Writer, editor and journalist Shubhra Krishan is the author of Essential Ayurveda: What it is and what it can do for you (New World Library, 2003), Radiant Body, Restful Mind: A Woman’s book of comfort (New World Library, 2004), and The 9 to 5 Yogi: How to feel like a sage while working like a dog (Hay House India, 2011).

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Excellent Health is found along your journey and not just at your destination. Would it make sense for us to spend several minutes together to discuss your Health Issues or Problems and how HealthyHighway can help YOU Live YOUR Optimum Life? Please complete the information on our Contact Us page to schedule your consultation today! I look forward to helping YOU Live YOUR Optimum Life!

Live Well!

Leesa A. Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.HealthyHighway.org

consult ~ www.healthyhighway.org/contact.html

chews ~ www.Chews4Health.com/Leesa

enjoy ~ www.Chewcolat.com

follow ~ www.twitter.com/HealthyHighway

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5 Surprising Ways To Save Your Dog’s Hearing

May 31 is Save Your Hearing Day. Let’s also make it Save Your Dog’s Hearing Day. It’s extremely common for senior dogs to gradually lose their hearing, often until it’s completely diminished. However, there are many small changes we can make to our environment to help prevent their hearing loss.

Sounds are measured in decibels (dB), and each 10 dB increase represents a tenfold increase in sound energy. 90 dB is ten times noisier than 80 dB, 100 dB is ten times noisier than 90, and so on. Sound researcher Joshua Leeds, co-author of Through a Dog’s Ear, the first book to examine the powerful effect of the human soundscape on dogs, states, “Above 85 dB, you start playing with auditory fire. Inside the inner ear, irreparable cilia cell damage worsens with length of exposure and higher decibel levels. Your dog’s inner ear works in exactly the same way yours does and has an even wider range of frequency.”

Decibels of Common Household and Street Sounds

  • Whisper: 30
  • Normal conversation: 40
  • Dishwasher, microwave, furnace: 60
  • Blow dryer: 70
  • City traffic: 70
  • Garbage disposal, vacuum cleaner: 80

Danger Zone

  • Lawn mower: 90
  • Screaming child: 90
  • Power drill: 110
  • Ambulance: 130
  • Gunshot: 130
  • Fire engine siren: 140
  • Boom cars: 145

Steps You Can Take to Save Your Dog’s Hearing:

1. Take a sonic inventory.

Sound is like air. We rarely notice these two common elements unless the air suddenly becomes polluted or the sound becomes chaotic. The sonic inventory is one way of becoming aware of the noise in your pet’s environment.

2. Don’t expose them to loud bands or loud street fairs.

Humans hear sounds between 20-20,000 Hz. Dogs hear at least twice as high, sometimes all the way up to 55,000 Hz. While I think it’s great that more events and public places are dog friendly, so often those environments are created for humans. A fundraising party for dogs and their people that benefits your local shelter, doesn’t benefit your dog when a loud band is playing. Please be careful of your dog’s sound environment.

See also: What Do Dogs Hear?

3. Provide simple sounds at home that calm the canine nervous system.

Minimize intricate auditory information found in most music. The clinically tested music of Through a Dog’s Ear is intentionally selected, arranged and recorded to provide easeful auditory assimilation. Three primary processes are used to accomplish this effect:

  • Auditory Pattern Identification
  • Orchestral Density
  • Resonance & Entrainment

4. Be aware of your dog’s unresolved sensory input.

When it comes to sound, dogs don’t always understand cause and effect. You know when people are in your home yelling at the TV during a sports game that it’s all in good fun. But, it may not be much fun for your dog, who is still trying to orient whether all of those crazy sounds are safe. Put Fido in a back quiet room, listening to music especially designed for dogs. This can not only safeguard his hearing, but also his behavior.

5. Don’t play two sound sources simultaneously.

Remember that your dog’s hearing is so much finer than yours. One family member may be in the living room blasting the TV, while another is in the kitchen listening to the radio. Your dog is caught in the middle, absorbing both sounds and getting stressed. Try and only have one sound source at a time, playing at a gentle volume.

My senior dog, Sanchez, just turned 11 years old. I have been more cautious about his sound environment than any previous dog. I even play the grand piano with the lid down, as he loves to lay underneath it. I am happy to say that he has shown no signs of any hearing loss. Have your senior or other age dogs lost hearing? Have you learned how to help diminish that hearing loss? Thanks for sharing your experiences in a comment below.

Delivering Calm, Four Paws at a Time!

Receive a FREE DOWNLOAD from the Calm your Canine Companion music series when you sign up for the Through a Dog’s Ear newsletter and/or Lisa’s Blog. Simply click here, enter your email address and a link to the free download will be delivered to your inbox for you and your canine household to enjoy!  (  Ava, Leesa’s creme’ chow, has the CD collection!  Both of them enjoy listening to the music!)

By Lisa Spector

 

Lisa Spector is a concert pianist, Juilliard graduate, and canine music expert. She is co-founder of Through a Dog’s Ear, the first music clinically demonstrated to calm the canine nervous system. Their new high-tech pet gadget, iCalmDog, is the portable solution to canine anxiety. Lisa shares her home and her heart with her two “career change” Labrador Retrievers from Guide Dogs for the Blind, Sanchez and Gina. Follow Lisa’s blog here.

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Excellent Health is found along your journey and not just at your destination. Would it make sense for us to spend several minutes together to discuss your Health Issues or Problems and how HealthyHighway can help YOU Live YOUR Optimum Life? Please complete the information on our Contact Us page to schedule your consultation today! I look forward to helping YOU Live YOUR Optimum Life!

Live Well!

Leesa A. Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.HealthyHighway.org

consult ~ www.healthyhighway.org/contact.html

chews ~ www.Chews4Health.com/Leesa

enjoy ~ www.Chewcolat.com

follow ~ www.twitter.com/HealthyHighway

learn ~ www.healthyhighway.wordpress.com

like ~ www.tinyurl.com/Facebook-HealthyHighway

join ~ www.tinyurl.com/googleplusHealthyHighway

link ~ www.linkedin.com/in/leesawheeler

9 Amazing Health Benefits of Strawberries

Fragrant and sweet, strawberries are one of the most popular types of berry in the world — and for good reason. Read below to learn how these little sweet hearts can benefit the organ they resemble — the heart — and more.

  • Reduce Risk of Cardiovascular Disease: According to a Harvard School of Public Health study, women who eat three or more servings of strawberries a week have a lower risk of suffering a heart attack. Strawberries contain the dietary flavonoid anthocyanin, which may benefit the heart by improving blood flow and countering the build-up of plaque, reducing blood pressure and inflammation. The fiber and potassium in strawberries also support heart health.

  • Anti Inflammatory: The colorful pigments of berries (polyphenols) are known to have antioxidant activity. Strawberries lower blood levels of C-reactive protein (CRP), a signal of inflammation in the body. Antioxidants and phytochemicals found in strawberries may also help to reduce inflammation of the joints, which can cause arthritis and can also lead to heart diseaseResearch suggests we have to eat 3 or more servings of strawberries to reap these benefits, so eat up!

  • Anti Cancer: The flavonoid content in strawberries causes the body to interfere with the stages of development of cancer cells, preventing their ability to multiply. Cancer benefits from strawberries are best documented in cases of breast, cervical and esophageal cancer.

  • Antioxidant Powerhouse: Studies suggest that consumption of berry fruits, including strawberries, may have beneficial effects against oxidative stress mediated diseases such as cancer. Strawberries are one of the most highly concentrated antioxidant fruits. Antioxidants help fight carcinogens and LDL, the bad cholesterol which can lead to heart disease. The powerful antioxidants in strawberries work against free radicals, inhibiting tumor growth and decreasing inflammation in the body.

  • Blood Pressure: Due to their high potassium content, strawberries are recommended to those with high blood pressure to help negate the effects of sodium in the body. A low potassium intake is just as big of a risk factor in developing high blood pressure as a high sodium intake.

  • Immunity Boosting: 1 serving, about 8 strawberries or 1 cup, provides more vitamin C than an orange, about 85mg, or 150% of your daily requirement.

  • Nutrient Dense: The massive nutrition packed into these sweet little guys might warrant “superfood” status. Strawberries are a very good source of dietary fiber (3 grams per cup), iodine and folate. Plus, they are a good source of copper, potassium, biotin, phosphorus, magnesium, vitamin B6 and omega-3 fatty acids.

  • Aid in Weight Management: Strawberries’ low calorie and high nutritional content make them an excellent choice to include in your diet when watching your weight. They also contain anthocyanins which stimulate the burning of stored fat in the body to use as fuel.

  • Help the brain: Studies suggest that antioxidant-rich berries, including strawberries, may help improve learning and reverse age-related cognitive decline.

Who knew that this sweet little fruit could pack so much nutritional punch! Shopping tip: choose medium-sized berries that are firm, plump and deep red; once picked, they don’t ripen further. As you’re estimating your serving size, keep in mind that 8 large strawberries count as 1 cup. I hope you enjoy this healthy recipe. It’s a perfect summer breakfast or late night treat! Enjoy!

By Magda Rod

Magda Freedom Rod is a yogini and health & lifestyle guide based in Los Angeles. She writes about health & wellness and offers guidance for a sustainable lifestyle. Learn more on her website Visionary-Lifestyle.com.

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Excellent Health is found along your journey and not just at your destination. Would it make sense for us to spend several minutes together to discuss your Health Issues or Problems and how HealthyHighway can help YOU Live YOUR Optimum Life? Please complete the information on our Contact Us page to schedule your consultation today! I look forward to helping YOU Live YOUR Optimum Life!

Live Well!

Leesa A. Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.HealthyHighway.org

consult ~ www.healthyhighway.org/contact.html

chews ~ www.Chews4Health.com/Leesa

enjoy ~ www.Chewcolat.com

follow ~ www.twitter.com/HealthyHighway

learn ~ www.healthyhighway.wordpress.com

like ~ www.tinyurl.com/Facebook-HealthyHighway

join ~ www.tinyurl.com/googleplusHealthyHighway

link ~ www.linkedin.com/in/leesawheeler

 

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