Sing your way to a Healthier Christmas Season

 ...Go Caroling!
Studies show that Christmas caroling can reduce stress.  
Singers use a diaphragm breathing technique.  
This releases nitric oxide into the circulatory system and brain, relaxing the arteries, capillaries, respiratory system and mind.
                                                                   (Dr. Oz's 12 days of Christmas - Day one )
http://www.doctoroz.com/videos/holiday-slideshow-dr-ozs-12-days-christmas


If you can't find a bunch of people to go Caroling with.... just "carol" in your home, car.  Really!  


So....Dr Oz has his tips for reducing stress during the holiday's and I have mine twist on it. (really twisted)


Here it is... pure and simple and ALWAYS accessible.


When you feeling your muscles tighten, your face tense and "not smiling"... ready to explode at the next person who tic's you off.... DO THIS ... Start Singing Out loud... the Louder the Better!

Great Part of the Movie:  Mamma Mia!
Meryl Streep was very stressed and her friends started Singing "Dancing Queen"
She joined in and "turned it around"
Taking her stress and relieving it with SONG

Sing a Christmas Carol like "Joy to the WORLD"  
  You can even make up some of the words....  an example:

"Joy to the world... 

I'm going to scream ... 

and make myself exclaim... 

I will not let this get to me,  I will be strong in spite of it  

and find some peace and joy... 

and find some peace and joy... 

and find and find some peace and joy!" 

That's just off the top of my head.  I'm sure you can do better. 
If you care who is listening to you... think about the laughter and joy you'll give those who hear you singing loud and silly.  


But seriously,  think of stress we encounter as a "gas".  We breath it in.  
It becomes toxic in our body and inflames every cell in our body.  The gas keeps expanding causing us to become more and more uncomfortable and irritable.

People need to "let it out", so it doesn't build up and cause health problems

  especially During the Holiday season:

             Some find negative ways to let it out:  Angry outburst 

                      (yikes, this happens a lot in the  shopping center parking lots, 

                        check out counters!)

             Some find positive ways to let it out:  Competitive Sports,

                       Exercise, hobbies, "singing", praying, meditating, acts of kindness

Some people try to soothe the uncomfortable and irritable feelings by Eating! Some with poor lifestyle choices like: smoking, drinking, gambling.

Some people avoid dealing with it and it then becomes toxic in the body and produces illness (FLU), ulcers,  IBS, Headaches, Backaches, insomnia  (physical aliments).

Matthew 11:28-30    

²⁸ “Come to me, all you who are weary and burdened, 

and I will give you rest. 

²⁹ Take my yoke upon you and learn from me, 

for I am gentle and humble in heart, 

and you will find rest for your souls. 

³⁰ For my yoke is easy and my burden is light.”

Have a Healthy Holiday Season !  and remember

He is the reason for this season

Re-Gift yourself this Christmas to your Creator and Savior

Ciao and Salute!  To Your Health and Wellness


ps
The added benefit of singing and or humming a tune is this assist with controlling your breathing. Calms your Body!
Helps your mind re-focus  and engages your spirit.  


Another great reason why "mom's" do best to sing when holding their little baby.  


As Mom's sing, the baby senses the calming affect of controlled breathing, as well as the melody and rhythm.
  
While Mom is singing, her body becomes more relaxed.  The Baby can sense this.  Even when Breast feeding, a Mom should gently hum or sing a peaceful song.  It will assist with the "let down" and the overall experience of Mom and Baby.


There it is again:  Body, Mind and Spirit in Balance when singing!

Get Ready for 1-1-11

I'm starting to think about some habits and patterns to change for the new year.


I'm preparing my mind to embrace and hold tight to thoughts I have that will increase my health and wellness.

2- 1/2 weeks  .... oh ya..... 21 days to PREPARE to CHANGE!  Perfect

So every day for 21 days 

I will walk myself through this change.  

I will reinforce in my Mind the change.  

I will see in my mind the change.  

I will feel in my spirit the change

I will become the change by ... walking, thinking, seeing and feeling the change.

One thing is to READ a book a week (commit every day 30 or more minutes to reading)
I WILL do 30 minutes a day of activity:  stretch, jog, weights
I WILL ....

I'll think today of some more things that I believe will strengthen me - physically, spiritually and physically.  I will WRITE them down today!

Ciao

(what's in your wallet?.... ok, what's in your head?)

Holiday Song: "I don't want it, don't need it, it's not good for me"

Yes I know..... No blogging for the past week.  It's not that I didn't have the desire but I was very happy and busy entertaining .... Long day's!  Although, it shouldn't have been an excuse, it was mine.

As I have said many times. Healthy Patterns and Habits that are rooted in a balanced life should sustain continue no matter what flies your way.   But, no should have, could have, would haves will be spoken.

I caught parts of the Dr. Oz show while  watching TV on a plane the other day. "loved it"
Dr. Oz and I are truly on the same playing field when it comes to the pragmatic aspects of health and weight management.

I guess he had a program that supported people going on a "just ten" challenge.  Just Ten pounds to lose through provided suggestions and advise.  This particular show was about the maintanance to NOT gain back the weight.   Statistics are 9 out of 10 people who diet to lose weight re-gain their weight back. OUCH!  But, I knew that is true... that's why I harp on NO DIETS!   Lose weight and gain health and wellness by CHANGING lifestyle habits!

I googled his show and here is some captured concepts:
http://www.doctoroz.com/

 Tips of Maintenance to "keeping the weight off"

1.  Do not eat after 8 pm ( avoid Mindless eating)
2.  At home Eat and Drink ONLY at Kitchen Table
3.  No Snacks bigger than the fist
4.  Snacks should contain 3 grams of Fiber -To assist with "feeling full"
5.  10 minutes of Cardio and 10 minutes of Strength Training daily
6.  Enlist a Friend to support  you- "keeps you accountable"
7.  Do not drink or eat any thing that list Sugar (any type of sugar) as  one of the
     first 5  ingredients

Our Mind is a powerful tool!  So when we speak words our MIND and BODY and SPIRIT  hear those words and RE-ACT.

This holiday season..... be aware of what you SAY about food, eating, snacks.
Even though you  "just LOVE"  to eat a traditional holiday dessert.  DON'T for heaven sakes say the words  "oh, I love those cookies"!  Even though you may.... SAY
"I don't need them, I don't want them, they are not good for me".  FREAKIN SAY IT!
even if your tempted to reach into the platter, face first..... and eat one or two.

Your mind will tell your body "hey, what the heck are you doing"  THEN, to have the Power to not eat them..... pull deep from inside yourself and your spirit to quote a scripture verse that empowers you to "take control over your lust of eating".

Ok, I hear you (even though your not in the room)  "So, what... it's the holidays".
Right!  Is that why your over 20 pounds over weight.... because you only cave in to splurge during the "holidays".  GET A HONEST BONE in your Pudding head.

You C A N enjoy the holidays and not feel your depriving yourself of the pleasures.
When you see Sugar and Food for what they are and should be you'll eat and be satisfied.
You'll not gain weight and increase your cholesterol and screw up your pancreas.

TAKE this season to "love God's Temple"

Re-Gift yourself back to your creator

Be the Best so you can Give the Best   

Speak the WORDS  "I don't need it,  I don't want it, It's not good for me" when you see a table laden with Sweets.

Have a guiltless Holiday by replacing Mindless, lustful eating 

with  using your mouth to 

SPEAK healing, comfort and encouragement to Family and Friends.  

Use your mouth to sing and laugh....  

All those things you cannot do when your mouth is stuffed with food.

ok,
Now go to Oz (Dr. Oz web site) and take a look at ton's of fabulous suggestions to
start the New YEAR  (starting today) gaining control of your HEALTH AND WELLNESS



Ciao
Salute! To your Health and Wellness


PS when you're reaching for something to eat and your NOT even hungry
REPLACE food with an activity that is just as accessible as the food in your pantry.
....sounds silly but:
 do 10 jumping jacks, or run in place for 30 seconds, sing a song out loud.... have paper and pencil by the refrigerator and write 5 reason's why you shouldn't eat something ...... before you grab something to eat.

REPLACE  it!  

CHANGE THE PATTERN and HABIT!

Please sit down and let the Maestro conduct

Wake up.... slap a smile on my face..... softly speak words of Gratitude to my Savior, then a few stretches... then up to grab my coffee (organic coffee) and ready to Feed my Spirit!


Needing help from God,  Needing his guidance, Needing his assistance, Needing his intervention, Needing him to move a mountain...   Golly Gee we are "needy" people and I might say.... Rather High Maintenance to God.


I don't want to use God.  Instead I want him to use me.  Wait... Stop  Maybe not entirely. Reverse that ( as Willy Wonka would say)


                                        I do want to use God.  
                                   I want to use him as the Maestro  of my Life 

When I ask for God to intervene in a situation, 

I find myself giving him, well, almost every detail of how something needs to happen.  

Yes, crazy but I find myself telling God (the same GOD that I believe created a hummingbird, which is an amazing creature how it's engineered.... oops I digress )

I find myself trying to tell GOD  "How to do it", like giving God a "honey do list".

                        When someday I can look back over my life.... I hope it plays out like a Beautiful Opera
One that has all the elements of Love, conflict, success, triumph, tension, peace.... ohhhhh how lovely

When was the last time I went to an Opera?.... oh right,  I've only been to one Opera in my life and I think it was in German!

Now I'm totally inspired to go to an Opera.... How about the one in "Moonstruck"  ... yes,
    Puccini's  "La Boheme" !  Oh, boy.... I think that is a story about a women who dies from TB.  Mama Mia!

                                         http://www.youtube.com/watch?v=-73CqpLsglE

well,  I'm going to have my own unique story line when I'm finished with my life here on earth.
                                               And I want my life to be a  Spectacular Story!

So when things don't turn out the way I thought they should, and I  have prayed... really, really hard...

I must Sit back, shut my big Sicilian Mouth and rest in the knowledge that......
                                           HE did answer my prayers.

It was done in His Will  not mine.

 He will make all things beautiful in HIS TIME and IN HIS WAY.

                                          If I allow HIM,  I will have a Spectacular Life Story.

As for God, his way is perfect.  

The word of the Lord is true.

2 Samuel 22: 31

Salute!  To your Health and Wellness




FYI:

Maestro (English: /ˈmaɪstroʊ/, Italian: [maˈestro]) (from the Italian maestro, meaning "master" or "teacher"^[1]) is a title of extreme respect given to a master musician. The term is most commonly used in the context of Western classical music and opera. This is associated with the ubiquitous use of Italian vocabulary for classical music terms. Composers,performers, impresarios, music directors, conductors and music teachers are all frequently given this title.

In the Italian opera world, the term is not only used for the conductor, but also for musicians who act as répétiteurs and assistant conductors during performances (maestro sostituto ormaestro collaboratore). Even the prompter (maestro suggeritore) can be referred to by this title. (There is no agreement on how to address a woman conductor, as the feminine equivalent maestra denotes "schoolmistress" in Italian.)

Jorge Cruise and Dr. Oz talk about Sugar

Sugar in the morning, sugar in the evening... 

sugar at supper time.... !  

AHHH SING IT Baby!

just don't eat it!   

I'm not going to "sugar coat" this blog.... but here is some great info on "Sugar"






 I LOVE  Dr. Oz's  7 minute talk and hope EVERYONE can see this clip.  I was googling info Jorge Cruise after hearing from Friends and Family, their success on this diet.   But, Jorge's diet is not that  new or unique... it's just promoted and marketed well.

Because..... I had already heard something similar this past year.
....while  I was flipping channels  on TV,  I caught  an interview on CBN with this man Doug  Varrieur .

   I heard him saying that all his life he was severely overweight.  When his Doctor told him he had developed diabetes, he ask what that meant.  The Doctor told him, that means he has too much sugar in his blood.  So being a simple man he sought out to  remove "sugar" from his diet.

He discovered some astounding facts about how sugar is  "hidden"  in our food.
(I may have already blogged this past year on this,)  It's worth repeating.....

**********************************************************************************

Sugar adds up

Doug Varrieur lost more than 100 pounds eight years ago and kept off the weight by drastically decreasing the sugar intake in his diet. Varrieur said people are surprised when they find out how much sugar is in every-day foods:

Breakfast

• 2 cups of corn flakes: 12 teaspoons of sugar
• 1 normal-size banana: 6 teaspoons of sugar
• 2 pieces of toast: 8 teaspoons of sugar
• 2 tablespoons of jelly: 7 teaspoons of sugar
• 4 ounces of milk on cereal: 1.5 teaspoons of sugar
• 6 ounces of orange juice: 5.5 teaspoons of sugar

Total sugar intake: 40 teaspoons

Fast food lunch

• French fries: 12 teaspoons of sugar
• 24-ounce soda: 19 teaspoons of sugar
• Hamburger Bun: 6 teaspoons of sugar

Total sugar intake: 32 teaspoons

Pizza for dinner

• Half a supreme pizza: 7.25 teaspoons of sugar
• 24-ounce soda: 19 teaspoons of sugar

Total sugar intake: 26.25 teaspoons

That is over a cup of sugar in a day!  

**************************************************************************************************************

This is how I feel about  going on a "DIET":   

You can train for a marathon,

and then run in a marathon.... 

but you don't live a marathon.

Why do you think there is always some "new diet" that is the "answer".....  

Check out this list of about 100 diets!   

Some had their day in the sun! Just like Jorge's  diet is right now. Go to:

 http://en.wikipedia.org/wiki/List_of_diets

Again don't misunderstand what I'm saying..... Jorge Cruise is "right on"  about counting "sugars" / carbs...  but there is still a fundamental problem with DIETS.    

THEY never address the ROOT problem.   Like, why did you gain the weight in the first place?  I'm not talking to someone who needs to lose weight after having a baby.  I'm talking to the people (me included) that gained weight over time.  Slowly creeps up.... until your sporting a size 16!

As a Registered Nurse in Family Practice/Internal Medicine,  I will always say...

   PLEASE LOSE THE Extra WEIGHT!

That is a priority for your health.  

Yet.... losing weight is only a PART  in  obtaining  HEALTH and WELLNESS
Your body can survive,  but it will be weak and suffer illnesses and diseases when it lacks the proper nutrition:  Vitamins and minerals 
Many symptoms can be linked to  vitamin or mineral deficiencies 

You can lose the extra 30 pounds and still be suffering with an ulcer.  

You can get to the perfect size Jean and still battle depression.  

You can  Look Fantastic and get looks as you walk down the street and still have Migraines


             get my point?

You can change the foods you eat, 

but how about changing the food you give your mind! 

Or the food  your spirit is craving  for but doesn't get. 

How else can I say it?   .... ok..... how about this :  BALANCE yourself 

Because it's about "Balance"  
           of our Physical, Mental and Spiritual being that brings us Health and Wellness.  


When you discover a new attitude towards eating for "nutrition" and not just pleasure 
When you discover the freedom and energy  that Exercise and activity brings you
When you discover the peace and joy of getting in touch with your spiritual being


                 You'll lose weight!  effortlessly 

Ok,  now.... "get off the sugar!"

Ciao 


Salute! To your Health and Wellness


PLEASE send this "You Tube"  of Dr. Oz talking to a friend or family member, do it for their Health... do it because you care.