Drinking Water at certain times maximizes its effectiveness on the body. Says Cardiac Specialist .
*2 glasses of water after waking helps us to activate internal organs.
*1 glass os water before a meals helps digestion
*1 glass of water before a bath helps to lower blood pressure.
*1 galss of water before bed can help prevent leg cramps.
Cheers to drinking Water!
Saturday, September 29, 2012
World Heart Day September 29th, 2012
The Peers @ Cobb Douglas Mental Health Certer are proud to be a part of the Million Hearts prevention education. Please watch our video and make a healthy step for you today!!
Friday, September 28, 2012
Are Your Food Choices Making You Sick, Tired and Depressed?
Your Mood is in the Food from the Mayo Clinic.
Meditation and positive imagery are tools to reduce stress. Let's try
some food imagery: Picture a plate with bright green spinach topped with
caramel-colored crunchy nuts, moist chunks of lean poultry, and bright
orange and red dried fruit. Alongside this beautiful salad, you have a
golden brown whole-grain roll and a cool refreshing glass of milk. Top
this off with a bit of dark chocolate for dessert. Have I lulled you
into a peaceful state of mind?
Can what you eat affect your mood? Can your diet be part of the equation to reduce stress? Possibly. Take a moment to think about what you eat and how it makes you feel.
Omega-3 fatty acids, magnesium, tryptophan, folate and other B vitamins, low glycemic foods, and chocolate have all been studied to assess their impact on mood. The results are mixed but seem to show an association — though not a direct link — between these foods and improved mood.
Of course, these nutrients and foods are part of a healthy diet. And when you eat a healthy diet, your body reaps the benefits. For example, when you eat fruits, starchy vegetables and whole grains throughout the day you keep your body fueled and your blood sugar level on an even keel. And you're getting vitamins, minerals, antioxidants and phytonutrients. Combining carbohydrates and proteins enhances the availability of serotonin in your brain. Serotonin is a neurotransmitter said to have a calming effect and to play a role in sleep.
In addition, simply knowing you are taking care of yourself can boost your mood. And we're all familiar with the power of comfort foods. For example, drinking a glass of milk before bedtime can trigger a comforting memory of your childhood.
Now, think of the foods and behaviors you associate with a stressed-out lifestyle. Do you see someone who is sleep-deprived, gulping down caffeine and shoveling in fast food while on the run? Can you also picture the vicious circle at work here? Stress leads to sleeping less, which leads to reaching for caffeine and sugar for a fix, which is followed by a crash and need for another fix. Add to that skipping regular meals and exercise and maybe using alcohol to unwind. Alcohol and lack of exercise contribute to poor sleep. And so the cycle continues. We know that this way of eating doesn't make us feel good physically or mentally.
Can what you eat affect your mood? Can your diet be part of the equation to reduce stress? Possibly. Take a moment to think about what you eat and how it makes you feel.
Omega-3 fatty acids, magnesium, tryptophan, folate and other B vitamins, low glycemic foods, and chocolate have all been studied to assess their impact on mood. The results are mixed but seem to show an association — though not a direct link — between these foods and improved mood.
Of course, these nutrients and foods are part of a healthy diet. And when you eat a healthy diet, your body reaps the benefits. For example, when you eat fruits, starchy vegetables and whole grains throughout the day you keep your body fueled and your blood sugar level on an even keel. And you're getting vitamins, minerals, antioxidants and phytonutrients. Combining carbohydrates and proteins enhances the availability of serotonin in your brain. Serotonin is a neurotransmitter said to have a calming effect and to play a role in sleep.
In addition, simply knowing you are taking care of yourself can boost your mood. And we're all familiar with the power of comfort foods. For example, drinking a glass of milk before bedtime can trigger a comforting memory of your childhood.
Now, think of the foods and behaviors you associate with a stressed-out lifestyle. Do you see someone who is sleep-deprived, gulping down caffeine and shoveling in fast food while on the run? Can you also picture the vicious circle at work here? Stress leads to sleeping less, which leads to reaching for caffeine and sugar for a fix, which is followed by a crash and need for another fix. Add to that skipping regular meals and exercise and maybe using alcohol to unwind. Alcohol and lack of exercise contribute to poor sleep. And so the cycle continues. We know that this way of eating doesn't make us feel good physically or mentally.
Here’s a suggestion
to start your day:
‘Feel Groovy’ Recipe for Quick Energy
Yogurt 1 small
container vanilla is best
Fresh pineapple
1 carrot, unpeeled
2 Dates
1 tsp. ground flax seeds
Raw honey to taste Either
a splash of Almond milk or plain soy
milk.
Resource: http://chefwendellfowler.blogspot.com/2009/04/food-make-you-sick-tired-and-depressed.html
Resource: http://chefwendellfowler.blogspot.com/2009/04/food-make-you-sick-tired-and-depressed.html
Wednesday, September 26, 2012
Tips For Managing Guilt From Dr. Oz.
Cut the Guilt, Extend Your Life
By Mehmet Oz, MD
Let’s get straight to it: Guilt can shorten your life. It
weakens your immune system. A study compared those who had high guilt levels
with those who had lower guilt levels related to pleasurable activities. They
found higher levels of illness-fighting immunoglobulin A levels in those who
took pleasure in activities with less guilt.
Guilt also has been shown to increase cortisol levels.
Cortisol is a stress hormone that your body makes as part of its
“fight-or-fight” response. It is designed to mobilize our energy stores and
activating systems, which may be necessary to fight off a potential threat.
However, constant exposure can increase blood pressure and your risk of heart
disease, diabetes, depression and anxiety disorders.
On today’s show, we talked about the benefits of indulging
in some of our guilty pleasures because doing so can add years to your life.
Whether it’s a “mental-health day” off from work, a long bubble bath, nap,
massage, chocolate croissant or serving of tiramisu – treating yourself can
bestow numerous health benefits – especially if you strip away the guilt.
Even I have to admit to some guilty pleasures of my own.
Sometimes on the way home from the hospital or studio, I can’t help but stop by
the bakery to pick up a piece of German chocolate cake. By buying only a piece
of the cake – instead of purchasing or baking a whole cake – I control the
number of calories I eat and keep myself from overindulging. (Lisa also helps
by taking a few bites.)
Another guilty pleasure: Television. I usually try to catch
any football, baseball or basketball game I can find on the tube. However, I
use my time cheering for Harvard or for the Knicks wisely by doing some of my
personal trainer Donovan Green’s No-Excuse Workouts, including his Couch Potato
Workout which only takes five minutes.
On the show, I gave the nation a prescription to take the
day off of work – guilt-free. I really mean it because taking time off once in
awhile also has many health benefits – including a reduced risk of heart
disease.
Here are some easy things you can do on your day off to stay
relaxed and healthy:
Get a Massage:
Either at a spa or by your loved one, it still feels good and it’s good for
you. One study showed decreased levels of cortisol and an increase in
depression-fighting serotonin levels after massage. Another study found an
increase of beta-endorphin levels, which is linked with pain relief and the
feelings of warmth and well-being.
Do Some Yoga: I do
it every day. Yoga reduces stress and inflammation in those who are obese or
have chronic inflammatory disorders, like rheumatoid arthritis. Studies have
also shown lower levels of cortisol after 10 days of practicing yoga. And you
don’t have to pay a membership to an expensive yoga studio to get started. Try
my beginner’s yoga poses.
Get Away to
Someplace Green: Especially if you spend your days in a concrete jungle!
Surrounding yourself with natural beauty can actually increase immune function.
In a Japanese study, 280 people undertook a popular practice called “forest
bathing” (Shinrin-yoku), which merely involves a short leisurely visit to a
forest. Compared to controls, these forest-goers had lower levels of cortisol,
lower pulse rates, and lower blood pressure. Consider taking a trip to a state
park, going for a hike, visiting a botanical garden, or simply going for a nice
leisurely stroll on a very lush street in your own neighborhood.
So what are you waiting for? Find time to do things that are
pleasurable just for you. And remember, you can always find ways to stay
healthy while doing them.
Print my Prescription for a Day Off and see how far a day of
rest and relaxation can go!
Resource: http://www.doctoroz.com/blog/mehmet-oz-md/cut-guilt-extend-your-life
Saturday, September 22, 2012
STOP SMOKING! START REPAIRING!
"DO you smoke?
That’s no joke!
Get smart and.. Check that heart."
No to need to feel Miserable….Get that physical!Taken from Peer ' Get That Physical Poem"
Friday, September 21, 2012
Small Changes Make a Big Difference
Small Changes….Big Difference… What
Positive Changes can
you implement for yourself to promote both improved mental and physical wellness...Empower Yourself...Implement a positive change today..Here are 20 tips to choose from.
20 Tips Implementing Positives into daily living
1. Take a 10-30 minute “Thank you” walk every day. While you
walk practice gratitude. It is the ultimate anti-depressant.
2. Sit in silence for at least 10 minutes each day. Buy a
lock if you have to.
3. Buy a TIVO, tape your late night shows and get more
sleep—it’s the ultimate energizer.
4. When you wake up in the morning complete the following
statement: My purpose is to___________ today.
5. Live with the 3 E's. Energy, Enthusiasm, Empathy.
6. Read more books than you did in 2007.
7. Make time to practice meditation, yoga, tai chi, qigong
and prayer. They provide us with daily fuel for our busy lives.
8. Do the “one thing” you have always wanted to do.
9. Dream more while you are awake.
10. Eat more foods that grow on trees and plants and eat
less foods that are manufactured in plants.
11. Mentor someone and be mentored by someone.
12. Engage in daily random acts of kindness.
13. Clear your clutter from your house, your car, your desk
and let new and flowing positive energy into your life.
14. Don't waste your precious energy on gossip, energy
vampires, issues of the past, negative thoughts or things you cannot control.
Instead invest your energy in the positive present moment.
15. Realize that life is a school and you are here to learn.
Problems are simply part of the curriculum that appear and fade away like
algebra class but the lessons you learn will last a lifetime.
16. Eat breakfast like a king, lunch like a prince and
dinner like a college kid with a maxed out charge card.
17. Smile and laugh more. It will keep the energy vampires
away.
18. Each night before you go to bed complete the following
statements:
I am thankful for __________.
Today I accomplished____________.
19. Remember that you are too blessed to be stressed.
20. Enjoy the ride. You only have one ride through life so
make the most of it and enjoy it.
Cobb CSB Peer Program Promote:" Be one in a MILLION HEARTS"
The Peer program at the Cobb CSB are very proud to end our Salute to SAMHSA's Wellness week with a Video that many members were able to participate in. Peer members share their promotion of positive action steps that make a difference in Heart health. We thank our Agency for the opportunity to be a part of this very important message.
After viewing the video....Make a step to: "Be one in a MILLION HEARTS"....
Step right here to join with us to Take The Pledge @: millionheart.hhs.gov It will make a big difference!
Intecovery - Be One In a Million click here to view video
Please enjoy the video : web address for viewing on You Tube:http://www.youtube.com/results?search_query=intecovery&oq=in&gs_l=youtube.1.0.35i39j0l9.3768.4353.0.5434.2.2.0.0.0.0.81.147.2.2.0...0.0...1ac.1.n79zEvir-3M
Subscribe to:
Posts (Atom)