New Year, more Vitality with Valerie

Happy New Year readers! I hope you enjoyed your holiday season as much as I did, and your 2017 is off to a good start!

With the start of a new year comes many resolutions and goals to become the best version of yourself. I wanted my viewers to get a better glimpse into my past to learn more about me and my journey toward a better lifestyle. I hope this is something many of you can relate to because I want to assist you all on your health journeys as well. Everyone is different, but just recognizing the need for change is the hardest part in this process.

Enjoy the video, and allow me to help you live a life of Vitality- with Valerie! 🙂

40 million Americans suffer from this. Here are natural remedies!

Hello, friends! Well, it’s been quite a stressful time for me lately. We’ve recently had a death in the family, another family member’s serious illness, and my oldest is graduating from college this weekend. Combine that with traveling for Mother’s Day, and you have one very stressed out Valerie. If you’re like me and 18% of our population, you also struggle with anxiety disorders. It’s the most common mental illness in the U.S.

Anxiety is characterized by the same fight or flight response as stress which means increased heart rate, circulation and reflexes so as to fight off or escape a potential threat. It’s actually a normal stress response that spirals out of control, so that even if it’s not a situation that would provoke anxiety, like flying in an airplane (one of my favorite former sources of anxiety!), we still feel those same fight or flight responses. The problem is, we get so used to these feelings of anxiety that we don’t realize there is a problem and suffer in silence. As anxious feelings intensify, it can lead to social isolation, physical symptoms, and related mental health problems, like depression.

So how do we combat this anxiety thing without using prescription meds? That’s a great question, and there are some really easy fixes that can substantially change your life, as they have changed mine. Read on for my list of natural anxiety remedies.

1. Refocus your mind- Chronic anxiety is an internal process and it can actually change your brain. If you grew up in an environment in which there was frequent yelling or abuse your brain can become “wired” for anxiety, so one of the remedies involves rewiring your brain by focusing your mind on positive outcomes. Saying the words, “I’m so excited!” out loud to yourself is one of the ways to rewire your brain. Even if you don’t believe it at first, it increases authentic feelings of excitement and can reduce anxiety.

2. Exercise- Exercise boosts levels of potent brain chemicals like serotonin, dopamine, and norepinephrine, which may help buffer some of the effects of stress. It also creates new neurons, including those that release the calming neurotransmitter GABA. Exercise is also addictive in a good way, as I well know, because even though sometimes I don’t want to exercise I know it feels so GOOD to get my heart rate up and my body moving. It’s good for mind, body, and spirit. It’s a win-win-win!

Jac and Danz made my favorite breakfast for Mother’s Day- omelet, bacon and coffee!

3. Start your day with BREAKFAST- I didn’t know this but many people with anxiety disorders skip breakfast. I used to be one of those people until I realized that I was depleting my body of energy and GAINING WEIGHT because of it. Eating my favorite breakfast of EGGS is especially helpful because they are satiating (make us feel satisfied when eating) and a filling source of protein, as well as nature’s top source of choline. Low levels of choline are associated with increased anxiety. In fact, any time we feel anxious, eating is one of the most effective ways to reduce it. Now, of course I mean eating HEALTHY foods like nuts is a must, but even a square of dark chocolate is an effective anxiety reducer.

4. Yoga breathing- Yoga is super good for relieving stress and anxiety, but did you know that yoga breathing is also effective at lowering stress and anxiety? In his bestselling 2011 book Spontaneous Happiness, Andrew Weil MD introduced a classic yoga breathing technique called 4-7-8 breathing. One reason it works is because you can’t breathe in deeply and be anxious at the same time. Here’s how it goes, exhale completely through your mouth, then inhale through your nose for a count of four. Hold your breath for a count of seven, now let it out slowly through your mouth for a count of eight. Repeat at least twice a day. I’ve done a form of this for the last few years during my morning prayers and meditation time, and it really does help.

5. Take your supplements- Taking probiotics, omega-3 fats, and magnesium helps me reduce anxiety. Probiotics have a marked effect on GABA levels in certain brain regions and lower stress induced hormone corticosterone, resulting in reduced anxiety and depression related behavior. The omega-3 fats EPA and DHA play an important role in emotional well-being, aned research has shown a dramatic 20% reduction in anxiety among medical students taking omega-3s. Magnesium is a mineral that is present in many foods, unfortunately millions of people have a very low level of magnesium intake, because it has been essentially stripped from most modern diets due to farming and food production practices. Low levels of magnesium are not responsible for anxiety but for some of the physical symptoms of anxiety, like unusual feelings in the body. Anxiety can actually decrease your magnesium levels, as magnesium is burned up during times of stress. As I’ve said before, make sure you are taking pharmaceutical grade supplements and don’t buy them at a big box or grocery store.

There are so many other things you can do to reduce anxiety, drink chamomile tea, take herbal remedies like valerian root, passion flower, lavender, lemon balm, and my favorite that I take every day for energy and anxiety ashwagandha. Anxiety is a complex issue so please consult with your doctor before taking anything. However, as a lifelong anxiety sufferer myself I can tell you that the above listed remedies really do work, and you can live a life free of most of the effects of it. Utilizing natural remedies to reduce anxiety will definitely help you live a life of vitality- with Valerie! 🙂

THIS IS 50!

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Hello, my friends! Well, it happened. I turned 50 on Monday. It was strange. As I prepared to turn 50 I started feeling, as my daughter Danielle would say, “Some type of way.” You know, when you feel not quite sad, not quite stressed, but maybe a bit of both? I wasn’t feeling weird about it at all in the days leading up to the big day.

At 11:50 pm on January 31st, 10 minutes before my birthday, I started literally freaking out! I kid you not, my heart started pounding! We had a fabulous day and I wasn’t thinking about it at all, until 11:50 pm. Since my S.O. was already asleep, Jacqueline and Danielle came to my rescue and we texted together as midnight came nearer, and then passed.

And you know what I realized? It was an HONOR to still be alive and raring to go at 50. Sure, I have days where I have some health issues, I still sometimes struggle with my continuing chronic fatigue syndrome symptoms, but most days are good and that’s more than many people have. So, I’m counting my blessings today, and I want to share some of my reflections with you.

Church we attended in Mexico!

Stay close to your spirit– This is number one for me. I do not feel centered unless I am spending time every day, even if it’s only 15 minutes, connecting to my higher power. I also need to go to church once a week. I just absolutely have to, and if I don’t I feel terrible about myself. When I do these things, I am peaceful and joyous. Nothing else makes me feel this way.

Family and Friends– Since I have limited energy because of my ongoing illness, I have to focus my time where it counts the most. For me, that time is joyfully spent with my daughters, my partner, and my dogs. I see the rest of my family when I can, but since I live hours away, that time is unfortunately limited. I see my college roommate when I can for dinner, and other friends too, but my priority is the people who live in my house- especially the ones who no longer live there full time.

Eat healthily and Exercise– This is key for me to live a life of joy. I so enjoy cooking, using fresh, local, organic foods whenever possible, and going out to eat those kinds of foods as well. I am a definite “foodie” to the core. I try to eat the right kinds of food, as those of you who read my blog well know, and I love to exercise. For me exercise consists of a 30 minute walk with my dogs at least 5 times a week, and a half hour of weights at least 3 times per week. It helps me to feel good inside and out, what’s better than that?!

Do what you love-These days I really enjoy writing my blog, cooking, renovating my forever home, reading, and watching my daughters cheer for my beloved university. This is what I do for fun, and it is so important to have FUN in life. I think fun is what puts a sparkle in my eyes and makes me love my life. What do you love to do? Whatever it is, make sure you’re spending time on a regular basis doing that, no matter what!

Get away, whenever you can, wherever you can– My S.O. took me on a Mexican vacation for my 50th birthday and it was so fabulous to escape and enjoy the warmth of the sun. I am a sun and sand girl, and I always have such a sense of peace when I can lay on a beach somewhere. Maybe that’s not your thing, if you like to ski, go and do it. If you like to go to big cities, do that. If money is tight go somewhere local. Even just an overnight at a local hotel can seem like a great getaway and can recharge the batteries.

And there it is, my friends, my way of prioritizing what’s important to me and what brings me joy. We all have our struggles, no matter who we are or how old, but the important thing is to make sure to do the things that bring joy, because it is the QUALITY of life that counts not the quantity. I wanted to share with you what my list is so you can think about your list, and do what brings you joy every day. Joy comes from within us, but is shown on the outside. I like to think my joy shines through. So do what brings you joy no matter what your age because that will help you live a life of vitality- with 50 year old Valerie! 🙂

This symptom could negatively affect your health and safety- and it’s 100% preventable!

Healthy, life-giving water!

Hello my friends! The topic I’m going to talk to you about today came about because of my concern that my daughter, Danielle, is not drinking enough water. I was sure that was really bad for her, and I started researching what and how much we should be drinking. The results were even more shocking than I thought, and not only did I share them with Danielle, I also wanted to share them with my readers as well.

Now we all know that if you’re dying of thirst while being stranded in the desert that is really bad, right? Well, the fact that really surprised me was that if you are 1 to 2% dehydrated, which would show as symptoms of mild thirst, that can cause problems like headaches, irritability, and impaired cognition. A 2% dehydration level also leads to a 10% decrease in athletic performance, so make sure you’re hydrating before you exercise. Even more concerning, according to a recent Harvard study, more than half of American children are dehydrated and 1/4 of children do not drink water on a daily basis. Boys were 75% more likely to be inadequately hydrated than girls.

If your response is, “What’s the big deal about water, anyway?”, here’s the answer for you. Our bodies are made up of approximately 65% water, which is crucial for blood circulation, metabolism, regulation of body temperature, waste removal and detoxification.

Here’s another concern, children and the elderly have an underdeveloped thirst mechanism, which makes them more vulnerable to dehydration. Also, hunger and sugar cravings could be a sign that you are dehydrated so when you feel hungry, drink a glass of water first. Other dehydration symptoms are fatigue, dizziness, mood swings, foggy thinking and poor concentration, chills, muscle cramps, back or joint ache, dull, dry skin, pronounced wrinkles, constipation, infrequent urination, dark, concentrated urine, and bad breath.

How much water should we drink a day in order to avoid the above symptoms? The Institute of Medicine recommends women drink 2.7 liters (91 ounces) a day, and men 3.7 liters (125 ounces). I don’t walk around with a device to measure how much water I’m drinking, I use the urine rule which means that if my urine is a light yellow color I’m drinking an adequate amount of water. One thing to keep in mind though, if you’re taking a supplement containing vitamin B2 (like most multivitamins) your urine will be a bright, fluorescent yellow after you take it. In that case, use the frequency rule. A healthy person urinates 7-8 times per day so if you are urinating a lot less frequently than that or if it’s just a super small amount, up your water intake.

Here’s a scary fact about dehydration that I uncovered, according to a study published in the Journal of Psychology and Behavior, dehydrated drivers made twice the amount of errors in a two hour drive compared to hydrated drivers. That is similar to the results of a driver who is under the influence of alcohol- yes, that’s what I said! Frightening!

Need I say more?!

A comforting thought though, is that all of this is 100% preventable by simply rehydrating yourself and your children. However, not all beverages are equal. If you’re drinking energy drinks or soda, they are high in caffeine which acts as a diuretic that can dehydrate you. Stay away from those. Also, sodas, sports drinks, fruit juices and other sweetened beverages contain processed fructose which is one of the primary causes of obesity and metabolic dysfunction. One soda per day adds as much as 15 pounds to your weight per year, and it also increases your risk of diabetes by 85%.

Sports drinks many people believe to be more important to drink when you’re dehydrated than water because of electrolyte replacement. However, most sports drinks contain two thirds or even more sugar than sodas, usually high fructose corn syrups. They also contain artificial colors and flavors which is also not good for your health. Fructose is metabolized by the liver and is the main cause of non-alcoholic fatty liver disease. Just like alcohol, your body turns fructose directly into fat, which cancels out the benefits of your workout.

You may be drinking sugar free sodas or sports drinks and think you’re doing something healthy for your body, but that’s absolutely incorrect. Those sugar free drinks will contain artificial sweeteners, which may be worse for you than fructose. Also, many people think they need to drink sports drinks to replenish their electrolytes (salt) lost during exercise, but they usually just use processed salt to do that.

Also, fruit juices are not a healthy option either. Fruit juices can contain more sugar than soda. For example, one 8 ounce glass of orange juice has 8 teaspoons of sugar, at least 50% of that is fructose. Many fruit juices contain high fructose corn syrup, just like soda. And many fruit juices are made by the same parent companies that make soda pop, so keep that in mind. Now, eating a whole fruit is hydrating like an orange or watermelon, but just remember to eat the fruit, not buy the juice from the grocery store, because the whole fruit contains a lot of fiber too.

Ok, so what should we be drinking, you ask? Well, of course the answer is WATER. But all water is not created equally and I want to address that as well. First of all, please please please don’t drink bottled water! Those bottles are clogging up our landfills and the plastic contains industrial chemicals like bisphenol-A, bisphenol-S (BPA/BPS) and phthalates which leach from the plastic. Also, just because you’re drinking bottled water, it doesn’t mean it’s any more pure than the tap water you’re drinking, and often times it’s more contaminated.

Tap water can have many contaminants as well, so the best choice is FILTERED tap water. And use a glass water bottle instead of a plastic one to make sure fewer contaminants get into your water. Filters are inexpensive to buy, and can be easily installed on your kitchen faucet. The best one is a reverse osmosis water filtration system because it removes almost everything bad from your water. Those systems are a bit pricier, but are definitely worth it. If you need a little flavor in your water, like Danielle does, I recommend putting an organic lemon into your water. It makes a HUGE DIFFERENCE IN THE TASTE OF THE WATER.

Danielle drinking coconut water as I write this post!

Also, another healthy alternative I found for my family to drink is organic coconut water. It’s very hydrating and has no sugar, or artificial colors or flavors. It’s also packaged in a paper carton so it’s more environmentally friendly and there are no chemicals to leach into your beverage. It tastes a bit like a pina colada but with no sugar. It has electrolytes too and at only 43 calories per cup, is a great bang for your nutritional buck. I think it’s a great alternative for those who need a bit more after a workout.

So that’s my wisdom for the day. Get hydrated by drinking filtered water, coconut water, or whole fruit, and avoid sports drinks, fruit juices, sodas, and energy drinks. Look for frequency of urination and urine color as signs of dehydration, and be alert for the symptoms like fatigue, dizziness, thirst, etc. If you feel hungry or have a sugar craving and you’ve just eaten, make sure you have a glass of water before reaching for the cookies or candy, it could be thirst at work. Also, urge your children or elderly family members to drink more pure water, because they may not be as aware of their dehydration as you are. Every time I grab my glass of water I remind Danielle to drink her coconut water because I realize she doesn’t get the thirst signal like she should. Drinking pure water or other healthy options is SO GOOD for you, and will help you live a life of vitality- with Valerie!

Are You S.A.D. This Winter?!!

This was earlier in the winter season because now when I go outside, I’m DEFINITELY NOT SMILING!

Hi All! Well, it’s COLD here in the Midwest, and by cold I mean CCCCCCOOOOLD! Right this minute it’s 1 degree here, and with the wind chill it feels like 11 degrees BELOW ZERO! Oh, and it’s gloomy too, we have moments of sunshine but really it’s been quite cloudy. You get the picture, right? If you don’t, here’s the picture. I mean, a picture of what it looks like here at this moment.

Right now at the casa! Taken from inside of course because as I said it’s COLD out!!!

It looks like where Nasa faked the moon landing, doesn’t it? Very desolate and grey, and it’s been like this for a long while. So, the point of this post is that because of the lack of sunlight and inability to go outside, some of us (which definitely includes ME!) are susceptible to the “winter blues”.

Yep, that’s what it said this morning when I took my dogs out! Horrid!

Now here’s an important point that I want to be sure to make from the get go, there is a difference between being sad and a little blue during the winter and real clinical depression. I’m talking about the winter blues here, so if you feel you are clinically depressed (can’t get out of bed, feel suicidal, etc), please talk to a medical professional IMMEDIATELY.

My babies were smiling earlier in the winter too- now they’re freezing walking around their college campus!

What I’m talking about is something called seasonal affective disorder (SAD). It’s so aptly named because that’s the way I feel lately, a little sad. Here’s the 411 on SAD, it’s a feeling of fatigue, sadness and depression that grows as sunlight grows scarce. It’s differentiated from regular depression because unlike regular depression, it totally goes away in the spring and summer months. It’s been estimated that 20% of Americans are affected by SAD each winter.

The reason this happens is that as the days begin to darken and sunlight is at a minimum our health and mood is intricately tied to exposure to sunlight. SAD has long been associated with Vitamin D deficiency, in addition to more chronic depression. Vitamin D receptors appear in a wide variety of brain tissue, and activated Vitamin D receptors increase nerve growth in the brain, so it’s important for brain function and mental health in general. Take Serotonin levels, for example. The hormone typically associated with elevating your mood, Serotonin rises when exposed to bright light. Also, Melatonin rises and falls inversely with light and darkness. Like, when it’s dark your melatonin levels increase, which is why we feel tired when the sun starts to set. And when it sets so early in the winter, 4 pm?!!, we start to feel tired earlier than usual. Also, our circadian rhythms, or biological clock, is controlled by light and darkness and impacts hormones that regulate appetite and metabolism.

See? This is why we are more sad (lack of vitamin D), cranky (lack of Seratonin), tired (too much Melatonin) and hungry (circadian rhythms are off) in the winter. It’s not our fault, it’s darn winter’s fault! I always feel better if I can blame someone or something else!

Chewie trying to get as much sunlight as he can in these darky, gloomy days!

Believe me, though, when I tell you that this is nothing to make light of. It can really throw you off and make you feel pretty darn bad. However, I want to assure my wonderful readers that this is something we can conquer or at least minimize as much as possible. I’ve got a list for you that I’ve compiled from a number of sources (including the one who resides in my home when I needed additional assistance with this issue!) about ways to help make you feel better during the dark, cold winter months. I KNOW it will help you as it’s helped me a lot!

1. Exercise- Get Moving! That’s the best advice for when I’m feeling gloomy and tired, I ride my bike, kickbox, or take a jog with my dogs. Anything to get the blood flowing makes me feel so warm and happy. As Elle Woods in Legally Blonde said, “Exercise gives you Endorphins. Endorphins make you happy. Happy people don’t shoot their husbands. They just don’t.” Wise words from one of my favorite movies! 🙂

2. Go Outside– It seems like the last thing I want to do when it’s cold and gloomy out but I’ll tell you, it is the most effective cure for my SAD, especially when the sun is out. Sunlight is the best way to boost Vitamin D and seratonin so this is super important in the winter. However, even if it isn’t, I find that just getting a bit of fresh air makes me feel better. I’ve taken my dogs for a walk every day of this winter, except when it’s below zero outside or an ice storm, and it helps not only me but my dogs too. I think Chewie has SAD as well because when we can’t take our walk he seems genuinely bummed.

3. Light therapy– If there is no way to get natural sunlight, sun substitutes must be employed to help vitamin D production. I have a full-spectrum light box, and I use it every morning to help stimulate vitamin D and serotonin levels naturally. A good quality light box is around $150, and for me totally worth it to help give me a natural boost. I also advocate the use of ELECTRONIC BALLAST tanning beds. Most commercial tanning salons utilize magnetic ballast systems which generate potentially harmful electromagnetic fields (EMF), and the electronic ballast systems do not. I know this is a controversial topic. I know this because in my own family the fact that I have an electronic ballast tanning bed has caused a lot of angst and fighting. All I can say is that it is my belief, no my certainty, that sunlight (and tanning beds) DO NOT CAUSE SKIN CANCER. conversely it is the LACK OF VITAMIN D (or avoidance of sunlight) that causes cancer. Now, I have certain caveats to my beliefs in this regard, first, NEVER EVER BURN YOURSELF IN THE SUN/TANNING BED/OR ANYTHING LIKE THAT.I have not ever burned to my knowledge and I never intend to. Second, while it is not my belief that sun/tanning beds cause skin cancer, I know they cause premature aging of the skin so I always cover my head with a hat and my eyes with sunglasses when I’m in the sun. Third, everything in moderation. I only utilize my tanning bed twice a week because I don’t want to be one of those leather skinned old ladies who walk on the beach in Florida, even though I have one in my home. I mean, just because I have bottles of wine in my home I’m not going to drink them all at once, am I?

4. Supplementation– I highly recommend everyone to go and get their vitamin D levels tested. Any doctor can write a prescription for the test. Then, you’ll see how low it probably is. I say that because the National health and Nutrition Examination Survey found that 50% of children aged 1-5 years, 70% of kids 6-11, 50% of people under 60 years old, and 95% of all senior citizens are deficient or have insufficient vitamin D. So basically, many of us have low vitamin D. I had mine tested in the summer when I was getting plenty of sun and IT WAS STILL LOW. So I take a daily vitamin D3 (there are different D’s but D3 is the best one for absorption) supplement of 5,000 IU (international units). The ideal amount of vitamin D you’re looking for is 50-70 ng/ml and you want to maintain this year round. Vitamin D is key for so many other of our bodily functions, and low vitamin D has been tied to all kinds of cancers so this is one of the major things you can do for your health in general. I also take a SAMe supplement which helps increase serotonin levels. Remember, always buy pharmaceutical grade supplements and don’t buy them at the grocery store or a big box store. That way you know you’re getting a quality supplement that will actually do what it’s supposed to do. And always check with your physician before taking any supplements.

5. Cuddling– Cuddling up with your husband/wife/significant other/children/pets is one of the good things about this cold, miserable weather, and it benefits your body as well. Hugs increase your endorphins which are your “feel good” hormones, and when you’re chilly it feels so good to snuggle up with a warm body, so by all means, increase those endorphins and get warm and cozy too. You’ll all benefit from that! 🙂

6. Keep it bright– have a roaring fire in your fireplace, turn on the lights, and keep the shades/curtains open to let in as much light as possible. It will help stimulate vitamin D and serotonin levels.

7. Get enough sleep and the right kind of it- It’s important to stick to a pattern of going to sleep fairly early and getting up that way too. If we stray too far from our biological patterns of going to sleep when it’s dark and awaking when the sun rises it can disrupt the hormonal cycles of our bodies which can affect both mood and health. Aim for 8 hours of sleep per night, and try to get them at a reasonable time. I usually go to bed around 10:30-11 and awaken around 7. Insomnia is one of the biggest links between depression and health, with half the people who are diagnosed with depression also struggling with insomnia. Try to keep it dim in the bedroom and DON’T FALL ASLEEP WITH THE TV ON. Besides the noise the tv creates which can disrupt sleep, it also emanates blue light which is a stimulant and can keep you from falling into a deep sleep. In fact, eliminate all electronic devices in the bedroom. There are no laptops, ipads or computers in our bedroom, although we do have our phones next to our beds which serve as our alarm clocks. We have a tv too, however we don’t usually watch tv in our bedroom preferring to watch in the family room.

8. Proper Nutrition– The link between food and overall health cannot be overstated (especially by me). Avoid processed foods which have a detrimental impact on brain function and mental health in general because of the SUGAR PROCESSED FOODS CONTAIN. Because your gut actually produces more serotonin than your brain does, optimizing gut health by eating fermented vegetables and taking probiotics every day really helps with SAD. Also, increasing animal based Omega 3 fats is essential for mood, especially because your brain consists of about 60% fat and you need a constant input of them for your brain to work properly. A 2009 study showed that people with low levels of Omega 3’s were more likely to have symptoms of depression than those with higher levels.

There you go! That’s what I’ve learned about SAD and the ways to prevent it. Now if spring could FINALLY get here I know I’ll feel better. I’m also looking forward to our upcoming (3 weeks!) trip to a warmer state than Indiana which will really help as well. Until then, I will try to stay warm and utilize the strategies I’ve outlined above to help me cope. Let me know if you try any of them, and if it helps you too! Overcoming SAD will help you live a life of vitality- with Valerie!

My Perfect, Healthy Valentine’s Day!

Dark chocolate is the key to a healthy Valentine’s Day!

Hi friends! Tomorrow is Valentine’s Day, the day to celebrate your love of husband/wife/significant other/children/dogs etc etc etc. I personally think it’s kind of over hyped in the media (but what isn’t these days?!), however any excuse to show your loved ones how much you love them can’t be a bad thing, can it? But it’s a lot of pressure too, and from my perspective it’s difficult to stay on your healthy path of life when derailed by holidays, even a made up Hallmark holiday like this one. So, with that in mind I’ve got some ideas to keep your Valentine’s Day healthy AND happy. You know I’ve always got a list, right? Here’s my list of the top healthy things to do and eat!

Dark chocolate covered strawberries are my favorite HEALTHY indulgence!

1. Instead of the BIG box of chocolates, buy DARK chocolate covered strawberries, or any kind of fruit. Dark chocolate is full of antioxidants and lower in sugar than milk chocolate. The fruit gives you vitamins and fiber. AND the kicker is that you can eat FOUR OF THESE FOR 150 CALORIES! Wow! Healthy and delish!

Healthy Valentine’s dinner!

2. Chose fish as your Valentine’s dinner meat instead of a big steak. If you have to have steak, order the filet which is a leaner cut of beef for sure. However, salmon and vegetables gives you vitamins, antioxidants, and tons of healthy fats. Plus it won’t overly stuff you so you have to unbutton the top button of your pants- not a good look!

Drink wine (Champagne!) with your Valentine’s dinner!

3. Drinking wine instead of beer or mixed cocktails with dinner is definitely a healthier choice for your Valentine’s dinner- and it’s more festive too! See my previous post “A Healthy Way to drink in the New Year!” for further info on healthy alcoholic beverages. And remember, moderation is ALWAYS the healthiest way to go, any day, any time. If you do overindulge, see my post, “Holiday Overeating/Overdrinking? Healthy remedies for indigestion!” for information about ways to feel better quickly, though I hope you won’t need that tomorrow night!

Do something ACTIVE together!

4. Chose an activity that allows you to MOVE! We are going to make a blown glass piece of art together. It’s something we’ve never done and I think it will be fun and active too. Look at that woman’s arms- that’s incentive enough for me! And we will take home our mutually created piece of art and display it proudly in our home no matter what it looks like! 🙂

Sky Zone is active family fun!

5. If you’re celebrating Valentine’s Day with your children, consider an activity like going to Sky Zone and jumping around TOGETHER. Don’t just drop the kids off and leave. They have special family times during holidays and it would definitely be an active thing to do. 30 minutes of moderate jumping BURNS 256 CALORIES! That’s healthy family fun!

These are my suggestions for a healthy Valentine’s Day that won’t derail you from your fitness goals. I will definitely be following my own suggestions this weekend, and I’ll have fun too! Having a healthy Valentine’s Day will help you to live a life of vitality- with Valerie!

LIFT your way to weight loss- and a healthier body!

That will be me-as soon as my weights are delivered!

So I had a birthday this past weekend, and like most women I hinted at what I wanted for a present. Most of you think I probably asked for jewelry or a new purse, but what I wanted, and received, will probably surprise you. I got a set of weights and a weight bench! Not what you thought, right?! Well, it was the perfect present for me and should be for you too. Let me tell you why.

As we get older, and who isn’t getting older I ask you, our metabolism begins to SLOOOOW DOOOOWN! And we also begin to lose muscle mass too. All that muscle that goes away begins to turn to…. fat unfortunately. Now of course the cornerstone of preventing this from happening starts and ends with a healthy diet. As they say, “you can’t train away a poor diet”, and I truly believe that as all of my previous posts attest. However, I notice that even though I do eat a healthy diet, and carefully control both the amount and kind of calories I am consuming, my body is starting to change in ways I don’t care for.

I also exercise 5 times a week for 45 minutes per session so it’s not that I’m not exercising, it’s what I’m doing, or in this case not doing that is making the (not so good) changes in my body. I mostly (90%) of my exercise time, do cardio- either biking or kick boxing. I’m not saying that cardio isn’t good, in fact it is essential for a healthy heart and body. What I am saying is that it’s NOT ENOUGH! I must begin integrating weight training into my workout routine and I will, as soon as my weights and bench are delivered (I’m waiting excitedly like it’s Christmas again!).

Here’s the great thing though, even though the salesperson at the fitness store tried to upsell us to the $3,000 machine, we gave that a pass and picked up some basic weights, a bench, a long bar and two dumbbell bars for $350! These are good quality items too, not something that will fall apart or be unsafe for me to use.

I know some of you have a membership to a health club (that may or may not ever be used :)), and if you do that’s great because I highly recommend a session with a personal trainer so that he/she can help set you up with a workout routine based on your strength and fitness level. However, if you’re a home exercise person (like me!) you can get yourself set up for a few hundred dollars with a quality weight bench and set of weights. I just have never been one of those people who likes to work out with a bunch of other people watching me. I feel self conscious and pressured somehow.

If you’re at home and doing it on your own my suggestion is to start out LOW AND SLOW. Use the lightest weights you are comfortable with and do very few repetitions at first. For instance, start with 10 reps each of- bicep curls, triceps kickbacks, shoulder presses, squats, calf presses, and inclines for abdominals, beginning with light weights. Do this twice a week and start to add weight and more reps as the weeks go by.

I definitely want abs like this!

Another great benefit to strength training is that it is a cardiovascular workout too; when you work out with weights you’re heart is pounding and you are sweating, ie, great cardio workout! Weight training improves insulin and leptin sensitivity (thereby getting rid of that pesky fat that gathers around our mid section) and boosts human growth hormone (HGH) levels, which is known as the fitness hormone. It helps with greater balance too, which decreases as we get older. It also improves bone density, cardiorespiratory fitness (that heart pounding, sweating thing I talked about), improves blood pressure, blood glucose control, aerobic capacity, gene expression, and telomere length- wow who knew! This is all in addition to increasing strength and muscle mass, and improving your body composition (that means looking HOT again!).

So anyway, this is what I’m excited about these days and I will be sure to keep you posted as to my progress. Let me know if you are going to try to integrate weight training into your fitness routine, and we can do this TOGETHER! Strength training is DEFINITELY good for your entire body and will help you live a life of vitality- with Valerie! 🙂

Baby it’s Cold Outside! Comfort in the CCCCCCCCOLD!!

Brutally cold but I’m still smiling!

Yikes it’s cold here in the Midwest! By cold, I mean 8 degrees below zero cold- and that’s not wind chill, that’s actual temperature, my friends. That was the temperature when I awakened this morning, and had to take my dogs out on leash because my little dog runs through the invisible fence. His wee paws froze after about 2 minutes and I had to bring him in to thaw before trying to take him out again so he could do his duty. That kind of cold is beyond description, you just have to experience it to know what I mean.

My backyard right now! Yikes!

It’s worse because my daughters, sister and niece are currently in Florida experiencing their version of cold- 60 degrees, as I’m shivering here in Indiana. My house is pretty warm and cozy on a regular basis, but in this kind of cold even my house seems drafty and chilly. When it’s so disgustingly frigid out, I need peace more than ever, and I turn to my tried and true, sure fire ways to feel cozy and happy no matter what the temperature. In past posts, I mentioned ways I feel comforted when experiencing stress of any kind, reading my Kindle, listening to music, taking a bath, spending time spiritually, and a good meal/glass of wine. I thought today I’d share ways in which I help myself feel especially contented when it’s warm.

Jac and a light saber!

1. Watching a good movie– I love to watch movies when it’s cold out, or when I’m sad/stressed. My favorite movies to watch are the Star Wars series, and I admit I’m sort of a Star Wars freak. I have watched the series probably 50 times or more, and I never get tired of watching the movies. Something about the whole good versus evil thing, with good winning out just gets me every time.

Love me some Yoda!

The good thing is that I’ve infected my family with my Star Wars mania and they love Star Wars too. Jacqueline has a Han Solo frozen in carbonite phone case (watch the series for explanation), and the girls gifted me with a visit to the traveling Star Wars exhibition last year at the Indiana State Museum for Mother’s Day, and they enjoyed it almost as much as I did. My Honey gave me the light saber you see in the picture of Jac for Christmas this year, it is glass, and he chose the colors and sounds for it. What a guy! Anyway, watching any of the six Star Wars movies never fails to make me feel cozy and comforted, so whatever your favorite movies are- watch them with your family and you’ll feel all warm inside!

Cozying up with dogs should never be underrated!

2. Dogs (or cats if that’s your preference)- My dogs have always comforted me in times of sadness. They’re also excellent at warming up my toes and lap by laying on me when I’m cold. Whenever my little guy, Chewie, sees a blanket come out on any member of our family, he comes running to share in the cuddle time. I can’t remember a time when they’ve failed to give me warmth and love. They give me so much more than I give them, and I love them so much!

A soft blanket made even better by my children’s faces on it!

3. A cozy blanket– When my daughters went away to college, I had a blanket made for each of them with different pictures of family and friends on it, hoping that it would comfort them by laying under all of the loving people in their lives. I wanted them to feel like we were all holding them in a warm embrace, even when they were far away from home. They both have told me that it is one of the best things they have at college, and it reminds them they are loved by lots of people. I had them made on Walmart.com and they are relatively inexpensive, $60ish. It’s pretty easy to download the pictures and create the collage of photos. I paid a little extra for the larger blanket with the thicker fleece and felt it was well worth it. Imagine my surprise when my girls had a blanket made for me last year with pictures of the three of us on it, so that I would feel comforted when they both went away to college for the first time last fall! I love my blanket and use it almost every day. When they left to go on their trip to Florida, the first thing I did after coming home from dropping them off at the airport was lay on the couch under my blanket of our faces. It’s soooo cozy and makes me happy to use it. I highly recommend having one made for your loved ones too! And have them make one for you!

Past Disney trip, modified with a few extra faces by my Honey!

4. Looking forward to a warm trip (or looking back fondly on a past one)- Another way I make myself feel better when it’s cold out or when I’m sad, is to either look forward to an upcoming warm trip or reminisce about a past one. I love to look at pictures from past trips we have taken, I can almost feel the sunshine jump out of the pictures and into my body!

Recent family trip to Key West- good times in a beautiful place!

I also love to plan future family trips to warm places. We are going to Florida over spring break, and it is such fun to spend time working out the details of our sunny trip to a warm location when it is so bleak and cold outside. It makes me feel like I’m there, at least for a short while.

Watching my girls cheer on my Boilers- happiness!

5. Watching my favorite team (and my favorite cheerleaders)- Even before my daughters were cheerleaders I loved to watch my Boilers. We had season tickets to Purdue football for years when the girls were little, and went to many basketball games. We also liked watching the games on television when we couldn’t attend them. Now, it’s so much better when I can not only watch my Boilers, but I can watch my beloved daughters cheer for them too. It’s a definite win-win for me! I particularly love watching the NCAA basketball tournament in March. March Madness is so infectious, and jumping up and down to cheer on my team warms me up too! Go team go!

Well, that’s all I have time for today, Folks, but there are so many other things I love and that bring me comfort. They are dark chocolate, cooking, exercise, popcorn, cookbooks, coffee, spicy food, and writing my blog! I couldn’t live without these, along with all the others I mentioned above. They get me through bleak and cold times in my life, both outside and inside as well. I hope my list of favorites helps you and inspires you to surround yourself with love and serenity. You deserve it, my wonderful readers. It will help you lead a life of vitality- with Valerie!

“Over the River and Through the Woods…” Healthy Holiday Travel!

Traveling by plane!

Are any of you traveling over the holiday season? I am, though just for one night, thank goodness. I went to Las Vegas a week and a half ago, traveling by air of course, and came home SICK! I’ve been suffering since then with flulike symptoms. Of course I’ve done all of my homeopathies and cold remedies that I’ve discussed in a previous post “HEALING Cold Remedies”, and if you haven’t read it you definitely should. However, with the hectic pace I’ve been keeping up lately I haven’t healed as quickly as I’ve wanted. So I thought about all of my wonderful readers and I wanted to help all of you to travel and stay healthy over the Christmas holidays. Here’s my list and it works for both car and air travel.

One of my favorite photos of car travel long ago with our golden, Princess! She always looked so sad in pics but she LOVED traveling in the car to grandma’s house!

1. Make sure you take frequent pit stops to stretch your legs- traveling by car or plane can be very rough on your circulation and increases the risk for deep venous thrombosis, which are deep blood clots that can travel to the heart, lungs or brain. They can be fatal and the best preventative is to get up and move to increase circulation to the extremities. If you’re driving get out to stretch your legs every few hours. When I’m traveling by plane I always sit on the aisle when possible so I can more easily get up and move around. I always take off my shoes and keep wiggling my toes, and flexing/extending my calf muscles to improve blood flow.

Traveling by car!

2. Remember to make healthy food choices, especially while on the go- When traveling, it is very tempting to hit a fast food place, either on the road or in the airport. It’s quick, cheap, and easy. But DON’T DO IT MY FRIENDS! Or if you have to do it, make the best fast food choices possible. Read my previous post, “HEALTHY Fast Food?” for tips on making healthy choices at fast food restaurants. If you can stop for a “real meal”, I highly recommend that instead. One thing we did when traveling by car when Jacqueline and Danielle were young was to hard boil some eggs, peel oranges, pack some nuts, bring turkey lunch meat, and bottles of water to make impromptu meals when on the road.

Another long ago car trip!

3. Stay hydrated- This is super important whether traveling by car or plane. Make sure you’re drinking WATER as that is the most hydrating beverage. I’m drinking alkaline water right now as I feel it will super hydrate me. You can read my past post “Walking in a Winter Wonderland? How to protect and hydrate in the cold!” to get more information about this type of water. Any water is better than no water, or than sodas or other types of unhealthy beverages, so you can’t go wrong with drinking lots of water.

4. Take your Echinacea- This was my fatal error when traveling last week, I didn’t take my Echinacea! Echinacea is an herb that helps boost the immune system and protect you from all the germs you’re likely to be exposed to whether traveling by car or plane. It really does work, and I’m very sorry right now as I’m coughing and sneezing all over the place that I didn’t bring mine with me!

Girlies traveling to and from Purdue!

5. Keep moving when you get there- This one is super important. Even while spending time with grandparents, aunts and uncles, cousins and friends, remember to take time for a walk, a bike ride, or a workout at the gym. You will likely be eating more than usual too, so making sure to work off some of that food is critical to keeping on your healthy way of life.

So there are my tips and I hope they are helpful to you. I wish you all a very Merry Christmas and a healthful and blessed New Year. Safe travels to all of you who are traveling! Utilizing my tips will help you to live a life of vitality- like Valerie!

Good night’s sleep? Don’t sell it cheap!

Ahhhhhh, for an uninterrupted night of sleep!!

I’ve been experiencing a few sleepless nights lately. You know those nights when you lie wide awake from 3 to 5 am, and then awaken feeling pretty tired in the morning? Those kinds of nights. Along with feeling tired the next day, I’ve also noticed a loss of concentration which is making the writing of this post much more difficult! So, I started thinking about the importance of a good night’s sleep and what I could do to help my readers (and myself) sleep better at night. This is what I came up with and I hope it helps you, and me!

According to a British study on Health.com, people who are sleep deprived, which is sleeping 5 hours or less per night, are at higher risk for high blood pressure and cardiovascular issues, as well as raising the risk for diabetes, alcoholism, depression, obesity and car accidents. And a study at the University of California-Berkeley determined that to be sleep deprived affects the area of your brain that controls your moods and concentration. I say true dat to that!

The question I wonder is why do we have trouble sleeping from time to time? There are numerous factors that affect ability to sleep. Now I know my college students would agree to the number one factor affecting sleep which is STRESS. If you’ve got a big presentation or test the next day, sleep might be difficult for you that night. Another thing that can disrupt sleep is extreme temperature fluctuations and environmental noise. You know how you can be sleeping and then the room becomes uncomfortably warm or cold and you can’t sleep? I’ve definitely experienced that in my life. Or, you’re sleeping in a hotel room with a noisy air conditioning system and once you awaken you can’t get back to sleep? Yep, that’s happened to me too. Changing work schedule or jet lag can also disrupt your sleep. An additional reason, and the one I think affecting me right now, is hormonal changes due to PMS, menstruation, pregnancy, or menopause (that’s my issue). Yuck!

Oh to be able to sleep like my children, and dogs!

So what can you do about this? First, sleep experts recommend establishing a consistent bedtime routine. This is one of the most important factors in sleeping well. That means taking a warm bath before bed, or doing yoga or meditation too. Anything that says to your brain, “relax and get ready for bed” is key here. The next thing is to try to go to bed at the same time every night, and get up at the same time in the morning. This includes weekends too, which isn’t difficult for me because I have my “furry alarm clocks” to awaken me between 7:00-7:30 every morning regardless of the day. Another key factor is to get enough exercise during the day. The more physically active you are, the better you’ll sleep because of the energy you’ve expended. Just don’t exercise too close to bedtime or it could keep you awake at night.

The next key to a good night’s sleep is to cut back on the caffeine, especially in the evening. I can’t drink coffee after dinner or it will keep me awake at night. Definitely not what I want! Limiting alcohol intake can help you sleep better at night too, did you hear that college students? 🙂 Oh and don’t watch tv or do your work on your bed, the bed should be only for sleeping and other relaxing activities. I like to read a “just for fun” book on my kindle to fall asleep, that’s not the time for a weighty political biography. Avoid big meals late in the evening because that can also disrupt your sleep.

The experts say that if you can’t fall asleep within thirty minutes of getting into bed, leave your bed and go do something relaxing until you feel sleepy. Then go back to bed instead of lying there tossing and turning half the night. Another tip is to do what my dad does and get a “white noise” device to block out environmental noises that can disrupt sleep. Here’s another great tip, one way to prevent insomnia is to TAKE A NAP! Yes, I know that doesn’t seem to make sense, especially to my sister, but as I said in my previous post “Nap your way to success”, a short (10 to 20 minutes) nap lying down in a darkened room can help you sleep better at night. I’m definitely going to be doing that this afternoon! Spending time outside is another way to sleep better at night, because exposing yourself to natural light sets your natural rhythms which helps you sleep.

Jac taking a selfie with a sleeping Danielle!

Also, dim the lights for up to an hour before you go to sleep at night. We do this while we are watching tv in the family room before we go to bed. It definitely helps us relax. Last, don’t obsess about not being able to sleep. Remember I said that the biggest reason for insomnia is stress, and the more we worry about falling asleep the more it stresses us so we have trouble falling asleep because of it.

There are natural sleep remedies that I feel are very helpful. Valerian is an herb that has a natural sedative effect and can be found in standardized extracts in health food stores. Melatonin is a hormone that regulates the wake/sleep cycle and other biorhythms. It can also be found at health food stores (and in my refrigerator!). It really helps to restore sleep patterns. Supplements that can be helpful are magnesium and calcium which are sleep boosters, especially when taken together. I take a supplement called Cal Mag + by American Biologics, which contains calcium, magnesium and other helpful minerals. I take two before bed, which helps with sleep. L-theanine is an amino acid that comes from green tea and helps keep you calmly alert during the day and more deeply asleep at night. Green tea doesn’t contain enough to boost REM cycles, you need to take a supplement that contains PURE L-theanine and follow the directions on the bottle. I’ve said it before, PLEASE DON’T BUY YOUR SUPPLEMENTS AT A GROCERY STORE OR BIG BOX STORE. Only purchase from a health food store or REPUTABLE pharmacy. Also, aromatherapy can be helpful for sleep and calm, especially lavender. Spritz REAL lavender spray on your pillow before bed, or purchase a lavender filled pillow.

So that’s how to have a good, healthy night’s sleep. I’m going to practice what I’m preaching starting today to make sure my sleep improves. If you’ve got a healthy sleep tip, please feel free to share it with me, or if you try some of mine, let me know if it helps you to sleep better. When you’re well rested it will help you to live a life of vitality- like Valerie!

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