The Health Benefits of Eating Yogurt

I remember back when I was a kid, there was a new product in the grocery stores, it was "flavored yogurt". At first I thought it tasted kind of strange, sort of like sweet sour cream, but after a while I liked it.

Yogurt is something that I eat everyday. There are so many benefits to eating yogurt daily. Most yogurt has the good bacteria in them, however it is always good to check the food label on your choice of yogurt to make sure of its good bacteria content. Some of the more commercial brands do not have the probiotics in them.

Some of the benefits to eating yogurt besides the probiotic content is that it has about 9 grams of animal protein per 6 oz serving. Yogurt is a great way to add to your daily protein intake. Remember that a female should have a minimum of 50 to 55 grams of protein a day.

Another thing that yogurt has in it is calcium, and vitamin D. When you are young you are not as concerned about your bone strength, but as you age it is important to keep your bones strong and healthy to avoid getting osteoporosis. Osteoporosis causes your bones to become brittle and break easily. Eating yogurt daily will help to prevent this from happening.

A recent study involving 5,000 students found that those who ate low fat dairy or yogurt daily had a 50% reduction in high blood pressure. So eating yogurt will help to keep your blood pressure under control as well.

The probiotics will help with digestion, or many bowel issues such as constipation, diarrhea, irritable bowel, gas, and lactose intolerance. (see blog on probiotics)



Many women suffer from vaginal yeast infections, or candida, which is too much yeast in the body. Because of the probiotics in yogurt, it can aid in lowering the yeast count and help you to get rid of the yeast infection.



Yogurt makes for a great snack. If you are trying to lose weight, or just looking for something healthy to snack on, yogurt is a good choice. Usually a typical low fat yogurt has around 130 to 200 calories in it. Low fat is the important part of this calorie count, getting full cream or regular yogurt will raise your calorie count per serving.

Make sure you are getting low fat, probiotic, natural sweetened, yogurt that will support your health and well being. Besides being a yummy snack, it is full of good things for your body. What a great deal! Enjoy!


Till Tomorrow,
Queenie

Living In The Moment

Mindfulness, Meditation, Peace, and Tranquility are all found in this moment. It is when we are in the past or the future that we find ourselves struggling with stressful, negative, emotions. When we focus on the "Now" then and only then can we be present and find peace.

This weekend I was fortunate to be able to attend a lecture of a Himalayan Buddhist Monk. He spoke of the process of dwelling in the past and future with our thoughts, and how we do not find happiness or peace when we do that.

The past holds memories that we long for, or memories we wish had not happened. There is nothing we can do about the past, yet we let our minds wander there often. Situations that happened that upset us in the past can keep upsetting us as we think about them in the now.

Memories that held happy times can make us feel a longing for them, or sad that we are not experiencing them in the now. Constantly living in the past is not going to bring us a happy, peaceful, now.

Meditation is all about being in the moment, ridding ourselves of any thoughts of past and future. In meditation being in the moment is all there is. As I have stated before, the Dali Lama says, "You can meditate anywhere, anytime." If you are in the moment, you can meditate.

Mindfulness is also about being in the moment. Focusing on where you are at, what is around you, and being aware of your thoughts and emotions, is mindfulness. Not choosing to focus on the past or future, but being aware that you have the choice to "think" and "feel" how you want right "now" is mindfulness.

Choosing to be in the present moment is power. You won't be distracted by anything that has happened in the past, or what might happen in the future. You will have more inner peace and be more centered if you spend most of your time in the "now".


It is a mind training to take charge of your thoughts. It won't happen over night if you are always used to thinking about the past or future. The past can be as little as a second ago, but it is particularly troublesome when we focus on the days, months, and years past.

When we think of something that happened long ago that upsets us, we will relive that upset over and over when we think about it now. Why do we want to torture ourselves with reliving these upsets? It is our choice to relive it or not. Not thinking about it will leave it in the past where it should stay.

Thinking about happier times is not so upsetting, unless you are experiencing troubled times now. Then it can feel sad or frustrating to not be living those past experiences. Again it could cause you to feel negatively. Better to be in this moment and leave the past to the past.

Thinking about the future constantly can disrupt your present moment. Always wanting something else, or needing something to change, can only bring frustration and longing. It is one thing to desire something, but to believe that your happiness is always in the future, will just rob you of your present moment and present happiness.

All we have is this one moment, in the now. This is where we find peace and happiness. This is where we can thrive. Living in the moment will keep you from having a lot of unnecessary emotions that come from your past and future thoughts. The "now" is all you really have.

So practice being here in the "now" more than you think about your past or future. You will have more peace and happiness because of it. Just another tool for a healthier "You"!

Till Tomorrow,
Queenie

Having Babies!

This weekend my friend Diane and I are giving a baby shower for our friend Hildy. This is a happy, amazing event, given the fact that Hildy was resigned to the idea that she might not ever have a child of her own. You see, she spent much of her life working on her career. As the years past she realized she forgot to have kids!


Many women in the past generation have done this. Then when they are in their late thirties and early forties, they decide to have children, but many times it is difficult to get pregnant and keep the baby due to their age. Hildy got lucky, and is going to be the mother of a little girl sometime in late July. We are beyond excited, and so happy for this new baby to come into this world.

Having a baby is a decision that should be given great thought. As a parent I can tell you that parenting is one of the most difficult things, if not the most difficult thing, that you will ever undertake.

To understand that everything you say or do can have a deep impact on this child is an awesome responsibility, yet many, many, people have children without much thought to it. You have to take a test to drive, to graduate from school, to get certain certifications, yet there is no test to be a parent. Anyone can do it no matter who they are, no matter their age, or what they have done.


This morning I watched a news story about a 4 year old boy who was murdered by his step father while his mother watched. He was beaten for a couple of days before he died, and then they buried him in a remote canyon in Utah. I have zero capacity to understand how anyone, let alone the mother, could harm an innocent child. How bad can a four year old be that you would want to torture and eventually kill him? These people had no right having children, yet they could.

My daughter works in a hospital and has shared stories with me of children that have come into E.R. from severe abuse. Many times it is abuse from a parent or the boyfriend of the mother of the child. They are burned, beaten, and unfortunately killed, without ever having anyone come to their defense.

Having a child is the most important job you will ever have. It is a job that will require patience, understanding, time, love, caring, and many times, letting go of your own needs and comforts. It will require discipline, but not violence. It will require calmness, nurturing, and lots of love and support.

I know young girls that think having a child will give them that "white picket fence" illusion of life. It will not give you that. It will not make a bad relationship better. In fact if you are thinking of having a child to make anything better, think again.

A child is going to be an individual that will not necessarily be or do what you want. You will not be able mold this little person into your little sculpture. You will have the job of caring for, providing for, and nurturing this child. Think about it, are you what your parents want you to be? Or are you your own individual self with all that that implies?


Having a child when you are a teenager is not a good idea. You are not mature enough, or experienced enough to have that job. Before you decide to have a baby, make sure you have grown up, figured out who you are and what you want out of life. Don't bring a child into your life for your own selfish reasons. Being selfish does not go along with being a parent if you want well adjusted children.

It is sad to see and hear about all the child abuse that goes on in the world. I am positive that if people had kids when they were mature enough and capable of doing all of the things that it takes to raise a healthy child, physically and mentally, child abuse would decline. What a world that would be!

So if you are thinking that having a baby would be just the thing that will make your life happy, make sure you think about all that that entails. This is not just about you when you bring a child into it. Wait until you are ready and willing to give what is necessary to raise a child.

I can not imagine my life without my daughter. She is the heart of my life, and my experience of motherhood has been a journey and a constant learning. I made many mistakes that I wish I could take back, but can't. I was young and immature, but became conscious of changing my own dysfunctional behavior so that she would not be affected by it. I have learned that being a parent is the most important thing that I will ever do. It is a blessing that I am grateful for.

My friend Hildy is ready to be a parent....way past ready, and she is going to be a wonderful, attentive, loving, mother to her little girl. We are happy for her, and ready to babysit! Can't wait!

Till Monday,
Queenie

Are You Practicing Your Uplifting?

Yesterday I revisited mindfulness. Today I want to revisit Uplifting. My current G.P.S. class is not catching onto it as quickly as others have. I get the sense that it is really out of their comfort zone, therefore they are not as willing to try it like my other classes have.


When I say "uplifting", I am referring to saying or doing something to someone else that will uplift them. I also ask my students to choose someone that they would not ordinarily want to uplift. If there is a family member who they are in conflict with or just don't get along with, this is where I ask them to start. This is the person that they need to get out of their comfort zone to be nice to.



This exercise doesn't mean as much if they do it to a person that they are always kind to. That is easy and normal, not much to learn in that case. I want them to get out of their comfort zone, so that they can not only expand it, but they can change the dynamics of the relationship that they have difficulties with.


For instance; if you are always annoyed by your younger sister because she is always into your stuff, or causing problems for you with your parents, this would be a great person to begin to uplift. You must be genuine in your communication to her, this is about being honest and selfless.

You could go up to your sister and tell her that she is a great little sister, and you are glad that she is your sister. You might help her clean her room, or do her homework. Helping her without being told shows that you care. She will most likely respond with similar kindness, and you will have begun to heal this relationship. It is a simple thing to do, but for most of us, uncomfortable.



You might have a troubled relationship with one of your parents. Let them know what it is you are happy about when it comes to them as parents. Do a task around the house without having to be asked. Bring them a cup of tea, or a note that tells them how much you care. Sometimes we have to be the "bigger" person in relationship to teach others how to be.

Tell a perfect stranger "Hello", or ask them, "How is your day?". Help someone out if you see them needing it like, helping someone carry something, or open a door for someone entering a building. There are opportunities all day long to uplift someone. You just have to be aware and focused on something besides yourself to notice it.

If you are reading this blog and you are not a teenager, uplift whoever it is in your life that you have difficulties with. It could be your spouse, ex-spouse, family member, or someone at work. You could change this relationship by getting your ego out of the equation, and begin by uplifting whoever it is that
you are in conflict with.


The whole point of this exercise is to show you how good "You" feel when you are kind and uplifting to others. You can change relationships for the better, help a stranger feel better, and most importantly, help yourself to feel good about who you are.

It is a "win, win" situation when you "Uplift" others. Remember when you "give" to others whether it is in words or actions, you are the biggest beneficiary of the giving. Your immune system will be stronger, your self esteem will thrive, and you will have made the world a better place, just by being kind. What is better than that?


Till Tomorrow,
Queenie

Let's Talk about Mindfulness Again!

I want to revisit our study into mindfulness. It is probably the most important thing that you can do that will create a life that is fulfilling, healthy, deliberate, and satisfying. It will take you out of the "victim" state, and put you into a power position that will allow you to be the captain of your own ship!



I have written several blogs on mindfulness, but feel the need to reiterate on it. We can never be reminded enough about the fact that we are in control of every thought that we have, every emotion that we feel, and every action that we take.


The problem begins with our unconsciousness in choosing our thoughts, feelings, and emotions. We have over 60,000 thoughts a day, yet most thoughts we have are without consciousness.



When you are dwelling in fearful thoughts...it is you that chooses to do so. When you are obsessing in angry thoughts, it is you that chooses to do so. When you are having those awful jealous feelings, it is you that chooses to do so. It is always a choice, whether it is conscious or unconscious, it is a choice.


Now I know that some of you may be thinking right now that I am wrong, and that you are not choosing to think, feel, and react, negatively. That it is all happening to you. "Wrong!" You are the only one in your head....you are the only one that can control the thoughts, feelings, and emotions, that you are having. There is no one else in your mind but you....you are the one!

What is in your mind is all of the memories and experience's of what you have had in your life. All of the interactions, conversations, and peoples opinions, have helped to form how you think about everything. These are the things that make you have thoughts. These are the reasons we have certain beliefs, thoughts, behaviors, and reactions. Your thoughts come from how you decide to view every experience you have had in your life.


Being a victim of your own thoughts, emotions, and feelings, let's you off the hook for being responsible for anything that happens. Being a victim allows you to blame others and create a story that makes it someone else's fault.


Being a victim also takes away your power and makes you unable to create the life you want, because there will always be something or someone that causes your life to be bad. Being a victim means you are powerless and have no control over what happens to you.


When you realize that you are only a victim of yourself, and you can change that by being conscious of your thoughts, feelings, and actions, you will have freedom and power. When you get that you are the one in charge of how you think and react, it puts you in the driver seat of your life. You can do and be anything when you understand its all up to you.


Many people choose to stay victims so that they don't have to be responsible for anything that happens to them. All of the mistakes they have made, problems they have created, and issues they have are because of someone else, not them. This way they can wander through life pointing the finger at others for why their life is not going the way they want it to. Nonsense!


If you are in an abusive relationship, but continue to stay, it is not the fault of the abuser. It is your choice to stay and your choice to continue being abused. As I have said before, if you are in a abusive relationship, take a look in the mirror and ask your self why you have such low self worth that you would allow someone to degrade, demoralize, and treat you badly. Make the choice consciously to get out of that relationship. Then spend time on your self, working on building up your self worth by getting at the source of it.

By the way, I have been in abusive relationships, so I speak from experience.


Get yourself healthy first, then you can have a healthy relationship.

Choose to make that step. This is mindfulness.

Choose to think better of yourself, this is mindfulness.

Choose to feel better about yourself, this is mindfulness.

Choose to be grateful, this is mindfulness.

Choose to think positive thoughts, this is mindfulness.

Choose not to be a victim, this is mindfulness.

Choose to stay out of fear, this is mindfulness.

These are all choice's that you can make, if you are mindful of your thoughts, feelings, and emotions.

Get control of your life and choose mindfulness. It will change your life for the better, and will give you back your power. You will be in charge of what happens to you by how you react, think, and feel. That is freedom! That is power!

Till Tomorrow,
Queenie

How About Doing a Triathlon

Have you ever thought about doing a triathlon? These events are held in most communities, and are hugely popular for athletes. There are many benefits to training for a triathlon, one of those benefits is that it is major cross training. (see cross training blog)


We know when we cross train we do not get bored mentally, and our bodies like the variety as much as our minds do. Remember that cross training helps lower the risk of injury to our bodies due to the fact that we are not overusing our muscles, joints, tendons, and ligaments, with a sports specific motion.

Triathlons are also a great way to set a physical goal for yourself. It will give a reason to train everyday and keep yourself in shape. Finding a friend to train with and do the races with is also a fun. Nothing better than having a buddy to work out with and compete with. I have participated in Century bike rides for decades, and I always trained for them and rode in them with friends. Its great fun!


When you have a goal of training for a triathlon, it gives you the incentive to work out more. Because triathlons consist of swimming, biking, and running, you will be a well developed athlete, and most likely in the best shape of your life.

Swimming is the first part of a triathlon. Most people I know who do triathlons train for the swim in a local pool, even though many triathlons use the ocean or a lake for the swim leg of the race. It is a good idea however to practice some of the time in the actual water you will be swimming in to be conditioned for it.

You will obviously need a bike if you want to do a triathlon. An average bike will do, there is no need to invest a lot of money into it unless you have it, and want to. The biking leg of the race is always after the swim. You will certainly feel refreshed once you get out of the water and onto your bike, especially if it is a warm day.

The run part of a triathlon is the last leg of the race. Running can be practiced pretty much anywhere, all you need is a good pair of running shoes. Always a good idea to run hills when training for a triathlon. This will prepare you for the different terrains that come up in a race. This is the part of the race that will test you. You've just done a challenging swim and bike ride, and now you have the run to finish...its all about guts and good training at this point!

Triathlons will get you into the best shape of your life. They will also increase your self confidence, and give you a feeling of accomplishment. You will feel as if you can do just about anything when you have finished a triathlon.


The health benefits are endless. Lower blood pressure, lower body fat, stronger immune system, more energy, less stress, more muscle, more definition, lower risk to disease, and an overall sense of well being will be yours if you decide to train for a triathlon.

An Iron Man triathlon has some pretty tough distances to race. The swim leg is approximately 2.4 miles; the bike leg is approximately 112 miles; and the run leg is approximately 26.2 miles. Wow, that is endurance at its best. This is not a race you would do unless you have been training and racing for quite some time. Best to start with a race that is a little less challenging.


Many of the smaller triathlon races start with a 200 yard swim, a 5 to 10 mile bike ride, and a 3 mile run. Now that is a good place to start! When you tackle that distance, you can look for a race with more challenging distances to train for.


It pretty obvious that training for and participating in triathlons is going to burn a ton of calories. It will always depend on your weight and effort, but you will average between 500 and 1,000 calories an hour when racing.

It is important to eat properly when training for these kind of events. Food is your fuel, and if you want to perform at your best, you better have enough "healthy" food in you to get the job done. Of course hydration is also very important when training. Water, water, water....the key to successful training.



So if you are interested in training for a triathlon, you can find training programs, available races, and all you need to know on the internet. Just google triathlons in your area, and you can begin to make a plan. It will give you the incentive to train everyday, and a goal to keep you going. It is a fantastic way to get into incredible shape and have a great time doing it!



Till Tomorrow,
Queenie

Healthy Benefits to Eating Nuts

Did you know that eating nuts can help you to be healthy? Its true, they are very beneficial for good health. Nuts do have the reputation for being high in fat and calories, but it is not the kind of fat that causes heart disease.


In fact, studies show that women who eat nuts at least four times a week, have a 40% lower risk of developing heart disease. Other studies show that when men eat nuts two or more times a week they reduce their risk of sudden cardiac death. What a great way to ensure better health.

Nuts have fiber which is good for your digestion; antioxidants which is good for your immune system; plant sterols which are good for lowering cholesterol; and omega 3 fats which is good for keeping your cholesterol low and a variety of other health benefits.


It is a good idea to limit the intake of nuts to 1 to 2 oz per day since they are very high in calories and even though they have the good fat in them, it is still fat and must be limited to avoid getting fat.


Almonds are good source of protein and are high in antioxidants, magnesium, potassium, calcium, iron, and vitamin E. Eating a handful of almonds a day can help keep your cholesterol at healthy levels and can also help to reduce your hunger cravings.


Cashew's are a significant source of iron, magnesium, phosphorus, zinc, and selenium. This will help to promote healthy teeth, bones, digestion, and metabolism. All from eating a handful of nuts!



Brazil nuts were studied at the University of Illinois and have been found to play a vital role in preventing breast cancer. They have high amounts of selenium in them and scientists believe that this could be the reason for it. Selenium is a powerful antioxidant and can help with free radical damage.


Peanuts are also healthy for you if eaten in moderation. Some people have allergies to nuts, especially peanuts. If you have this allergy then peanuts, or all nuts, are not for you.


If you can eat peanuts, they make for a good snack. Because they are also high in fat, it is best to eat small amounts to avoid getting fat. Over 70% of peanuts are fat, 14% are carbohydrates, and 15% comes from protein.

Peanut butter was created by a doctor in the late 1800's to be able to provide a protein source to his patients that had difficulty digesting protein, or did not have the teeth to be able to chew meats. Peanut butter is more easily digested than meat protein, and obviously easier to chew.

So when you need a snack, or are feeling hungry, grab a handful of nuts to satisfy your craving. You will be getting a lot of health benefits while enjoying a tasty treat. After writing this blog, I am off to buy a couple of bags of nuts to snack on....what a great way to do something healthy for myself.....hope you do too!

Till Tomorrow,
Queenie