Stress Less to be Healthier!


headshot chin in handsI know, sometimes this seems much easier to say than it is to do, right? At the same time, we all know it’s true. Medical evidence shows that our immune systems are weakened by chronic stress, leaving us vulnerable to every bug that comes around.

How do we de-stress? I suppose everyone has his or her favorite way to unwind. Here are a few suggestions for you.

Guided meditation. There are many places online which offer mp3 downloads of guided meditations. One of my favorites is Burt Goldman’s Daisy Pond. I love to listen to this in the evening before bed. And if you’re interested, he has 7 free lessons at his site:
http://www.theamericanmonk.com/

I also love The Silva Life System, which also has free lessons with guided meditations.  The Silva Method has been around since 1966 and has proved itself many times over.

Another place I like is 
http://www.betterlivingwithhypnosis.com/
. This site does charge for their downloads, but if you sign up for the newsletter, they frequently have sales for $1.00 per download. Recorded by Steve G. Jones, the meditations/self-hypnosis mp3′s are specific to different topics, so just choose one you want to try. And for $1.00, it’s hard to go wrong.

Walking meditations. This is a great way to unwind out in nature, and perfect if you just can’t sit still. There are several ways to do a walking meditation. The first is to find the place you want to walk. It could be in your back yard, a quiet park or country lane. Take a deep breath before you start and calm your mind. Then focus on your feet and how they feel. As you take each step, notice how your feet feel as they move, touch the ground with each step and push off again. When you’ve finished your meditation, take a moment or two to come fully back to your present surroundings.

Another way to meditate while walking is to be aware of all of your senses, what they are registering as you walk. Be aware of the sights and sounds, how the wind feels as it touches your skin. Take notice of how your feet and legs feel as you take each step.

One article which has a good basic description is 
http://www.sparkpeople.com/resource/wellness_articles.asp?id=894

Another good reference is: 
http://www.meditation-methods.com/walkingmeditation.html

Physical Exercise. Ever have one of those days when it seems everyone is out to get you? Traffic is horrible, all the cashiers are rude and the pumps at the filling station are out of order? Sometimes you just need to work it off.

Don’t take it out on your family and friends. Go home, get changed and go for a vigorous walk or run.  Play your favorite upbeat music and dance if you like. No special equipment required, just you and your iPhone. If your gym has handball or racquetball, go out and give it all you’ve got. Wear yourself out on the treadmill or step climber. any kind of activity can work if it’s lively enough to let you break a sweat and get rid of some of the adrenaline in your system.

That fight or flight response our bodies developed way back when needs a way to unload. Give it what it needs. If fight is your way to go, get a heavy bag and a pair of gloves. Go ahead and hit something. Just do it safely. If you’ve never worked with a heavy bag, get some instruction on proper technique so you don’t do any harm.

Whichever way you choose to deal with day to day stress, please deal with it. Don’t let it build up and control your life. It’s effects are more than emotional. Stress carries a physical aspect as well, which isn’t as visible but can be more serious.

Until next time, keep calm and keep moving.

Ciao miei amici,

         a piu tardi….

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A New Approach to Weight Loss


headshot chin in handsMany of us have struggled with weight during our lives. And for many it seems to be a losing battle. No matter what you do, you’re stuck being 20, 30, 50, or more pounds above what you should weigh.

Diets don’t work–you’ve tried them all.

Exercise just makes you tired, the weight won’t shift.

Maybe you’ve decided to just accept that you’re going to be plus sized for the rest of your life.

But maybe not…..

John Gabriel, one of the speakers at the Mind Body Weight Loss Summit, has a new idea. And it seems to work. John lost more than 220 in 2 1/2 years with the method he developed. and he’s kept it off. From a top weight of 409, he is now a trim 183.

What is his secret?

He’s found a way to let your mind know you want to be thin.  The Gabriel Method centers on the fact that your mind controls your body. So if you weigh too much, it’s because your mind thinks you need to hoard.

But if you can change your subconscious mind, help it understand that it’s OK to be thin, you will  begin to lose weight. So far, I’ve lost 40 pounds using his program. so if you’re serious about losing the weight, why not give it a try?

For more information about John Gabriel’s program, visit my website at:


https://sites.google.com/site/millershealinghands/home/news

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Attitude and Healing


Cancer Book CoverIn 2004, I was diagnosed with breast cancer. The news was fairly traumatic, as I’m sure you can understand. Not only is the diagnosis overwhelming, the appointments with surgeons, imaging technicians and everything else that goes with it makes it seem like you’ve been caught in a windstorm. It all sort of blurs together until you find yourself waiting to go into surgery.

While I was trying to keep up with all of this, I met a man, a total stranger, who told me I was going to be fine. He’d had several friends and family members treated for cancer, and those who’d kept a good attitude survived. Those who let the disease bog them down, mentally and emotionally, did not.

As I recovered from surgery and the effects of chemo and radiation, I met another man, a fellow martial artist, who was recovering from cancer. He had been researching cancer and black belt level martial artists. Why did those who had attained this level of proficiency in the arts do so much better during chemotherapy and recovery from this disease? Was there a connection?

After going through all the data, from both men and women, different kinds of cancer and different styles of martial arts, he found only one area in common.

Nearly all martial artists learn meditation techniques as part of our training. We all tend to meditate regularly, many daily. Though the way we meditate varies, this was the one way in which we were all alike.

Is attitude everything? Can meditation make the difference? I believe it can.

My new book, Cancer and the Warrior’s Way, is now available through CreateSpace and Amazon. In it, I tell the story of my journey, from beginning my training as a martial artist through diagnosis and recovery from breast cancer.

If you are facing this fight, or know someone who is, read my story. Perhaps following my journey will help you find your path to recover.

Cancer and the Warrior’s Way is now available from CreateSpace

https://www.createspace.com/4107360

A piu tardi….

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Happy Holiday!


Just a quick note to everyone, wishing you a happy and safe holiday season, whichever holiday you may be celebrating.

See you again after New Years!

A piu tardi…

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A Happy Healthy Holiday


Excited about the holidays? This is the time of year for fun and laughter, accompanied by loads of delicious foods. With everyone getting ready for holiday meals, let’s be sure to prepare those meals properly to avoid unpleasant illnesses. Most of us know that washing our hands is one of the best ways to keep from contaminating foods, but it is easy to lose track when preparing large meals for guests.

Wash your hands before handling any food items.  After you’ve touched raw poultry or meat, wash again. The garbage can, your own face and hair, pets and the kitchen sponge can all potentially carry harmful bacteria. So keep pets out of the kitchen and food preparation areas, change your kitchen sponge often,  disinfect and wash, wash, wash.

Before any food preparation, wash your counter-tops to rid them of  unseen bacteria. And clean them again when you’ve finished, or between raw meats and fresh produce.  Prevent cross-contamination through diligence.

Use separate cutting boards and utensils for raw meats and fresh food items. To keep dishes made ahead safe, put them in a different area so bacteria can’t get to them. Those tasty salads, desserts and home made breads won’t be cooked before eating, so any bacteria on them will remain. Also keep clean dishes and cutlery, serving bowls and utensils out of harm’s way, away from your raw meats.

Wash your produce before cutting, even onions and melons. Their peels or skins can carry dirt and bacteria into your home. When you cut through to the interior, they go in with the knife and contaminate those juicy bits you’re going to eat. So scrub them with water and, if you like, a cleaner specifically designed for foods, not your dish washing liquid.

It’s fun to have helpers in your kitchen, but make sure anyone handling foods follows your kitchen rules. Little hands reaching up to sneak fruit slices off a tray can bring cold or flu viruses in. So supervise those little ones if they are in your food prep areas.

I know it seems a bother, but buy a good meat thermometer and use it. You can find an inexpensive one at any good grocery store, or at super center stores.

  • Turkey, chicken and other poultry should reach 165 F
  • Roasts, steaks and chops, 145 F
  • Raw ham and fresh pork, 145 F
  • Reheated precooked ham, 140 F

When it comes to leftovers, make sure any foods are refrigerated within 2 hours after cooking. Bacteria flourish between 40 F and 140 F, so minimize the time your foods sit at these temperatures. In the summer, when the temperature is 90+, you have only one hour before refrigeration. Your fridge should be between 35  F and 40 F for safe storage. Cover everything before putting in away.

How long can you keep those delicious dishes in your refrigerator? Three to four days is the general rule. If you won’t finish leftovers off in the length of time, pop them in the freezer instead. And don’t store things like cranberry sauce in the can. Once opened, put it in a dish and cover before storing.

Make sure to change your kitchen towels frequently, especially with a busy holiday kitchen. Wash those towels and dish cloths in hot water. I like to add some bleach to mine to be on the safe side.  The kitchen sponge contains more bacteria than anything else in our homes, so replace regularly. I wash mine with my kitchen towels. In between times, I like to soak my sponge in water with a little bleach overnight.

Cutting boards can harbor nasty bacteria. You can sanitize them with a solution of 1 teaspoon of chlorine bleach to 1 quart of water. Clean them whenever you use them for raw  foods.

Well, I hope your holidays are happy, healthy and safe. Drive carefully as you visit family and friends, and keep your kitchen clean and healthy.

A piu tardi aimici….

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Back to Our Roots


As we sit stunned by yesterday’s shootings in Connecticut, little more than a week before Christmas, many are asking why.  What would cause someone to do such a thing? I feel the problem is not so much an individual as a societal issue.

Let’s look back at our roots, where we began as a country.  Those who came here from Europe were devoutly religious people. They had a keen sense of what was right and what was wrong, according to their understanding of the Bible. There were definite guidelines for acceptable behavior and severe penalties for infractions. People knew where they stood in relation to the laws.

Were those laws infallible? No. I’m sure some innocent people were punished for lack of an alibi, just as I am sure some who were guilty went free due to lack of evidence against them. But overall, having a solid foundation, taught from birth, gave stability to the country.

There were always individuals who chafed at the restrictions, who longed for something different or better, just as those original colonists left England and Europe to find someplace to call their own. Many of those people became our pioneers, moving west to find new opportunities, prove their worth, or simply to see what was out there. Yes, undoubtedly a few wanted to escape prosecution for crimes they’d committed.  But mostly, they were restless people with a hunger to move on and find something new, someplace no one had seen before.

Throughout history society has had individuals who just didn’t fit. They became warriors, bandits, explorers, pioneers. Even in the churches, there were those seemingly destined to wander.  Think of the missionaries in America’s Southwest. But through most of the last millennium at least, there was a keen sense of right and wrong. Whether a person believed a particular ideology or not, society as a whole was based on religious principles.

Now, move through history to World War II. Our nation has become large and strong. Many of our men have gone to fight on foreign soil, leaving their wives and children behind. Due to necessity, our women stepped in to fill  positions traditionally held by men, in industry and as merchants, to feed their children and preserve hearth and home. Grandparents, aunts and uncles all helped to raise the children of the family, while mothers toiled in factories for the war effort.

Still through all of this, there was a solid religious background. Children were taken to church to learn values which would help them become leaders. There was still a definite right and wrong, and strong family ties. Nobody wanted to have to ‘talk to your father’ when he got home. And nobody wanted to get in trouble at school, not only for what would happen at school, but for what would happen at home. Parents and school teachers were probably neighbors and friends, so if there was a problem, everyone knew about it.

But from that time forward, we see more and more women  working to provide a better life for their children, and more and more children raised by baby-sitters and day care centers. True, some of them provided  principles for living. But as anyone who has dealt with children can tell you, without parents reinforcing these same principles at home, it is an uphill battle. After a long day at work, it’s hard to find the energy to work with energetic children  as any parent will tell you.

And of course the reverse is also true. If the day care center teaches something contradictory to the parents’ ideals, or allows chaos to reign all day, trying to instill self-control and personal responsibility at home is nearly impossible. A decline in discipline in our schools across the nation doesn’t help, with teachers and administrators striving to keep order with their hands tied by restrictions and regulations.

Now many of you are going to point out how horrible discipline in schools was a few decades ago.  I  agree that corporal discipline in school got out of hand. But I would also suggest that there are other ways to correct behavior which get the point across just as well.  You first have to start with the idea that children need strict guidelines to follow and they need to know there is a penalty when they cross the line. And you have to accept the idea that, sometimes, being put on the spot and being exposed to a little humility is a good thing.

So we now have a society where laws abound, but in which right and wrong are separated by a large expanse of gray. Most of us function reasonably well, though our inner cities are trouble by gangs and we can trust nobody if our car breaks down by the side of the road. When the lines between right and wrong are blurred, people with no foundation need to find the line in the sand. How far is too far? How much is too much? They seek answers and guidance from a society which hasn’t provided much in that department during their lives. They push the boundaries until something happens.

But what about those individuals who just don’t fit? What about those, who in older times, would have been our explorers or pioneers, or those individuals who would have followed them into the vast unknown? With no escape from a suffocating society, some  snap. There are no more frontiers to explore, no place to go where the pressures of society can’t reach.

Some occupations would lend themselves more to these individuals, but they require considerable education and backing, which requires the self-discipline to make it through the coursework, which most won’t have. These should be the people law enforcement has to deal with, not those struggling to find a path to follow. For those people, the answers are more difficult.

Am I blaming this all on our mothers? Am I saying that women should never work outside of the home? No. In many cases, it is necessary for the good of the family.  I am laying it at the feet of both parents.  If both parents work outside of the home, they must carefully choose who will raise their children. What principles will they learn from their care givers? Will they have a structured environment or will their day be filled with mayhem and confusion?

What kind of structure do they have in their classroom? Do they have definite guidelines to follow, or is it alright to stand on the desk and throw things at other children? Drop by and visit your child’s school unannounced sometime and find out for yourself. If you don’t like what you see, speak up. Have your child moved to a class which will give him or her the guidance you want them to have.

We need to return to the idea of self-control, self-discipline and responsibility. If we make a mistake, we must bear the burden, not say it’s someone else’s fault. We must start teaching principles for living, right and wrong, and there must be penalties for each and every infraction. Remember also, it isn’t enough to state what is right or wrong. You must also teach why it is so. “Because I said so” isn’t enough. “Because this book says so” isn’t either.

If we give our children a good, strong foundation on which to stand, our future will  be brighter. If tomorrow’s leaders understand the difference between right and wrong, instead of doing or saying anything that will give them the lead, our government will make better decisions. If our children understand why a thing is right or wrong, their decisions will be based on something more than fashion or who’s the hottest new actor or musician.

Self-discipline, self-control and a sense of responsibility need to be the foundation of our society.

Are you up to the challenge?

A piu tardi….

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On Saying Goodbye…


OLYMPUS DIGITAL CAMERAYesterday we buried a dear, old friend. He wasn’t human, but he had been a part of our family for about thirteen years. He had style, personality and many friends, both human and feline.

He first came to us while searching for food in our trash bin. About six months old, he was the cutest little thing, and we decided to take him into our home and our hearts. He completely charmed the staff of Commerce Veterinary Hospital during his lifetime and we will all miss him tremendously.

What can our pets teach us? We can learn many things from them. Our children learn responsibility from feeding and caring for them. They learn patience, tenderness and kindness from having them in our homes and working with them. They depend on us for everything, especially if they are indoor pets, and our children can learn what it means to have someone who must be kept in mind, no matter what.

Our pets are our companions, our friends. My friend Squeak was always around, even if nobody else was home. He had a big personality and his energy took up a lot of space, it’s absence leaving a huge hole in our hearts and home. He is not the first of our friends to pass over, nor will he be the last.

And that is one of the lessons they can teach us: learning to say goodbye. We don’t want to face this reality, but our time, and the time of all our friends and family, will come to an end here on this plane. What lies beyond has been debated for millennia.  But our time here ends eventually, no matter who we are, human, feline, canine. And we will have to say goodbye.

It is never easy, but death, in a way, is part of life. Our friends pass on to whatever lies beyond this life and we remain to finish what we are here to do, to learn. Knowing that our pets will have a much shorter lifetime here, it is a little easier perhaps when their life ends, compared to our human friends.  Experiencing their deaths helps prepares us to say goodbye to  friends who’ve been with us  longer, shared more time here with us.

We learn to let go.

We should also learn to make our time here count  and take time  to enjoy what we have, enjoy nature and those close to us. No one lives forever. Eventually time runs out. Let’s make the most of our time here for something that matters.

Yes, it is time to say goodbye to my friend, Squeak, as I’ve said goodbye to so many others. And yes, it is difficult with a houseful of memories to remind me of him. But I learned a lot from him and from the rest of my other-than-human friends. How to enjoy the sunlight shining through the window. That just standing with your face to the breeze is a wonderful feeling. A good stretch is something to be fully enjoyed. And sometimes, you’ve just got to be silly. Just do it.

Goodbye, old friend. Hope you’re catching up with your friends wherever you are. Stroll through the grass and lie down under a tree to watch the birds for a while. Whatever you do, enjoy it to the full.

A piu tardi, amico mio.

Until later…..

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Saying Goodbye


Saying Goodbye.

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Thanksgiving: A Day of Gratitude


As we look forward to Thanksgiving, let’s also look into our hearts, with a spirit of gratitude, and find those things for which we can truly be thankful. What good things have come your way this year? What lessons did you learn? Have you made new friends, enjoyed times with old ones?

Exactly what is gratitude? It is an emotion which expresses appreciation for what you have, rather than what you don’t have. It focuses on the more positive aspects of your life, rather than the negative. Gratitude can increase your levels of happiness and well-being. And those people who actively cultivate gratitude show increases in their levels of energy. They are more optimistic and show more empathy toward others.

While we should practice gratitude every day, Thanksgiving is a special time to look back and reflect on where we came from, both as a nation and personally. How far have we come since last year? Are we still on a path toward our goals, or do we need to make some corrections along the way? And with those reflections, show gratitude for what we’ve accomplished, learned or acquired on our journey.

As a breast cancer survivor, I am grateful for each new day, for life itself. Am I always cheerful? No, I’m human. But when I find I’ve drifted off the road, I take stock of what is happening and get back on track. I try to find something to be grateful for each day.

I know there are many who are struggling this year, with the economy the way it is. But you still have life, friends or family. What about a church where you can gather with other believers? There is still beauty in nature, warmth in the sun, light from the moon and stars. Look around you and find something for which you can be thankful.

The more you concentrate your energies on what is good and positive, the more you will find for which to be grateful. A friend of mine gave me a gratitude stone. It’s just a piece of rock, nothing special about it. But whenever I see or touch it, I take a moment to express gratitude for something in my life. And that is its purpose.

Next time you go for a walk, even just out to the mailbox, look for a stone which seems to draw your eye. Pick it up and put it in your pocket, your purse, or on your night stand. And whenever you see it or touch it, take a moment for gratitude.

Tomorrow is Thanksgiving. The name should give us a hint. Thanksgiving, a day for Gratitude. For this one day, set aside time to reflect on all those wonderful things in your life. See how many things you can find. And make this next year an even better one.

If you’ve got the time, there is an interesting site I found on gratitude.
http://www.GiveMeTheMasterKey.com

Give it a try. And have a marvelous Thanksgiving.

Piu tardi miei amici
(Until later…)

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Cell Phones and Driving


a bad combination….

Since mobile phones have become popular to the point that everyone has at least one, we have been advised not to talk and drive. It only makes sense. Your driving safety depends on your reaction time to all the various hazards around you: the vehicle ahead of you with no brake lights, the car pulling into your lane without enough clearance, the child chasing a pet into the street. These are everyday occurrences out there on the highway, whether you’re on the freeway or driving through the suburbs.

Earlier today I read an article from our local paper concerning a young woman who had an accident while on her cell phone. She had also been drinking, as if her phone wasn’t distraction enough. She has been arrested for DUI, misuse of a mobile phone while driving, failure to maintain lane and underage consumption of alcohol.

She could easily have been killed or killed someone else.

So why do we do it? All the studies show that it is downright dangerous. Yet we see it everyday as we go to work or pick the kids up from school. Mothers are on the phone making appointments, checking practice time with coaches, finding out when Dad is going to be home.

The high school and college crowd are talking to girlfriends and boyfriends about their day and what’s happening this weekend. Who’s going to the game? What are you going to wear?

While these things are important, are they important enough to risk your life for them? Would it really hurt anything if you were to pull over into a parking lot to call your friend or family member, instead of risking life and limb? Or could it wait that extra five minutes until you get home to make the call?

Technology can be a wonderful thing. The ability to communicate from nearly any location is great if you’re out jogging and sprain an ankle, or have car trouble on your way to work. You can call up the auto club or a friend for assistance. But let’s not forget that it can also be dangerous if used improperly.

Please don’t use your mobile while driving. If you must talk to someone, use a Bluetooth device so you can at least have both hands on the wheel, though the risk is about the same. And don’t text and drive. You can stretch your attention only so far.

Don’t risk your life and the lives of your passengers. Use your mobile prudently and arrive safely at your destination.

Thanks.


http://www.pbs.org/newshour/bb/transportation/july-dec09/driving_07-28.html

http://onlineathens.com/local-news/2012-11-08/athens-woman-still-phone-while-upside-down-wrecked-car

http://www.aaafoundation.org/pdf/CellPhonesandDrivingReport.pdf

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