Boy that hamburger sure looks tasty!! And the meal has potatoes too! And a glass of orange juice!
Basic Food Groups!!
But hold on folks! I’m sure it tastes very good, but what is the nutrient value? Unfortunately not so good.
Holiday time is a time of not enough time! We rush through the day and screech to a halt come supper time. What to fix? Is there anything in the freezer? But it has to be thawed and I’m hungry NOW.
This is where Fast Food Drive-thrus come into play. They are so enticing. Ready to serve and ready to eat!
But hold on! Are you remembering:
There are 232 unhealthy calories in a 1 fast food hamburger; single, regular patty; plain. The calorie breakdown is 36% fat, 42% carbs, and 9 grams protein. Sodium: 497 mg. (If you choose a double burger, just double all of the above.)
Leaf lettuce: Nutrient-wise, a cup of lettuce (any type) has up to: 56 micrograms of vitamin K (47% of DV). 40 micrograms of folate (10% of your daily value, or DV). 205 micrograms of Vitamin A (23% of DV). Unfortunately, one leaf is not a cup; it looks more like one leaf. So divide the benefits by many more needed?
Cheese? 1 serving of sliced yellow american cheese contains 80 Calories. The macronutrient breakdown is 5% carbs, 76% fat, and 10 grams protein. This has a relatively high calorie density, with 381 Calories per 100g. Cheese also contains 400 mg of sodium. (You are suppose to only get 1200 grams of sodium a day.)
White bread hamburger bun: Hamburger bun, white (1 medium – 3 1/2″ diameter) contains 21.6g total carbs, 20.8g net carbs, 1.7g fat, 4.2g protein, and 120 calories. Sodium: 206 mg.
Condiments? According to the Kraft Heinz Company, one packet of Heinz ketchup contains 10 calories. This small serving of ketchup also contains 2 grams of sugar. It has 95 milligrams of sodium, which is 4 percent of the daily value.
We are at 442 calories. (Daily calories: 1800 for women to 2500 for men.) But how much sodium? 1198 mg of salt. You just shot yourself in the foot!
Your daily intake of salt is to be 1200-2000 a DAY. We are not counting the salt on the fried potatoes. Many times they are over 150 grams for a small order of french fries.
Orange juice sort of saved the day: One cup of orange juice (8oz) provides 110 calories, 2g of protein, 27g of carbohydrates, and 0g of fat. Orange juice is an excellent source of vitamin C and potassium. But it did add calories.
Where am I going with this?
The recommended calorie intake per adult per day is 1,600 to 2,400 calories for women. For men, it is 2,200 to 3,200 calories. This hamburger consumed a great portion of your calories per day. (with orange juice: about 520 calories)
What was the nutrient value? A burger gives you 50% of your protein for the day, but in a fried piece of meat. The potatoes are most likely fried in a not-so-good oil.
We all know what fried foods does to our bodies. Fried foods contain high levels of saturated and trans fats. These fats increase blood cholesterol levels. They also damage the walls of your arteries. These damaged areas in your blood vessels eventually develop plaque, narrowing the artery and making it harder to pump blood.
Extra lean beef contains less than 5 g of fat. It has less than 2 g of saturated fat. It also contains less than 95 mg of cholesterol per 100 g. Additionally, 100 g of 97% lean ground broiled beef contains 153 calories and 26.4 g of protein.
I don’t need to calculate the numbers. You can see that the usual hamburger meal we all depend on today is not doing us any good. We are not getting good nutrition from it.
The FDA made the Food Pyramid easy for us to follow. But the hardest part is the fruits and vegetables that are so important to our daily diet.
Think twice before you order.
We don’t need to order a plate or a bowl for lunch.
Preparing ahead is always better. No one will turn you out at a restaurant with your lunch bag when you order a drink from them.
Most restaurants have fruit juices available. At fast food places, this can be difficult, but remember some offer Milk.
Take the time to eat healthy. Your body will thank you. Your body will thank you even more in the future years.
Mealtime needs to be thought about; especially when you are dining with your children. Kiddos today are putting on weight. I don’t blame video games as much as a lack of direction for the importance of exercise and good foods.
Don’t make a habit of eating at Fast Food places. You can cook a burger at home, serve on a plate, and add to that. Vegetables are coming with some cheese sauces that would go well with a burger. Baked fries are still potatoes, but without the unhealthy fats of deep frying. (I’m aware that some of those “cheese” sauces in frozen veggies are not always good, but it is a start.)
Plan ahead for your Meals.
If you need some help with planning and budgeting, I’ll would be happy to help. It takes a few times of planning, and then I know you can do thison your own.
With today’s fast moving world, I know you can’t always prepare a healthy meal. In those cases, you should be thinking of supplements.
There are shake mixes available. This can turn a dull meal into something tasty. Use ice and it becomes more of a smoothie. Add fruits and vegetables, even if they are frozen. Consider dressing up the glass with real whipped cream and for kiddos, add some sprinkles. Even a peanut butter sandwich will taste good with a chocolate shake or a fruit shake.
A fast and easy recommendation.
I recommend Shaklee Corporation’s Life Shakes. I use them often. I add them as a coffee creamer. Chocolate Latte can really make a cup of coffee taste good, but also nutritious for people on the go!
Shakes offer multiple advantages. They add nutrient value. They also provide the milk and calcium values that children, especially, need. Adults still need calcium as we age. Our bones do become brittle with age. Keeping up with drinking milk every day will help to keep aging bones strong.
What is in a Shaklee Shake? The Life Shake™ contains:
20 g Ultra-pure, non-GMO protein with precise ratios of all 9 essential amino acids to support energy and satiety
24 Essential vitamins and minerals to support heart, brain, immune, and overall health
6 g Dietary fiber and a proprietary prebiotic from an ancient grains blend to support digestive health and regularity
Our new, low-glycemic sweetener system, Reb M + 5 g natural sugar cane
The new Life Shake is Powered by Leucine® to help build lean muscle, burn fat, and support metabolism.† I know we all want to have a more efficient metabolism.
(When you look for a shake mix, do some research as to the ingredients. Look for proven science behind the canister or bag. Look at guarantees. After doing the research, this is why I settled on this brand.)
Prepare the shake mix at home. Put it in a thermos and add water when you are ready to drink. This is a good start to lunch. If you are going out, order a salad or a bowl of fruit. Make this meal as important as your main meal.
Make lunch choices good healthy choicesby planning ahead.
Do you decorate around your Christmas tree? Do you like lots of boxes around your tree? Is it important that everyone get a gift box? Do you count how many each person is to receive? Are you finding it increasingly difficult to find that perfect gift to put under the tree?
That perfect gift can be hard to find.
You decorated the Perfect Christmas tree, now to find gifts to put under it. This can be a challenge. You’ve shopped and shopped. And browsed and browsed. Nothing seems to fit for that special one. Or it’s too expensive. Are you sticking to a budget and finding all those boxes are costly?
It is important to remember that gift giving is about expressing how much we care about the receiver. The gift is a symbol of our connection. I think the biggest word is CONNECTION.
The true art of gift-giving lies in its thoughtfulness and meaning and the connection to the receiver. Take the time to really think of the receiver. If you can’t think of all of those wonderful people on your list, maybe your list is too long?
Not Everyone Needs a Christmas gift box. And we don’t Need multiple boxes of items that are soon forgotten. (There are gifts I’ve given grandkiddos over the years, that I have never seen again! Lesson learning here.)
If your list is so long, you might want to think of an experience for the group. Not everyone needs a box to open. You can dress up gift-card holders with some info on the event. That way everyone has something to hold on to, post to remember and be able to anticipate the event.
Definition of a perfect gift: It is an item of sorts that someone really wants. They will use it, and most of all, they will love it. The gift will recognize the individual’s interests, style, and desires.
Tailoring your gift becomes a reflection of how well you know them and appreciate them. (Have you ever given a gift that was received with a curious expression? I have! I really thought she’d like it! I’m learning.)
Are you stumped? Are you trying to find something Different? Something special?
Christmas 2024 is about Health. We all want to improve our health and wellness. But what a problem thinking of a gift that fits that category? How do we give “health?” Not everyone wants a gym/fitness site membership. Not everyone wants gym clothes or sweat bands or gym equipment. Are you in need of suggestions?
I think of health as food and self-care. This open the door to many different ideas.
Start with deciding what personality your receiver is. Think hard about them. Maybe list one or two things that you admire or that you have in common. What do they really like or prefer? Is that person a Go-Getter? Are they always on the run to somewhere, or running for an appointment for the family? Is their calendar always full? Is the special person planning a vacation soon? They may have posters up around their desk. Perhaps they just moved into a new home/apartment. New “digs” is always exciting! Are they down with what’s happening at work lately? A bit bummed? Work burning them out? Do you think they need some TLC?
Are they a gamer? Video? Cards? Board games? What do they do in their spare time? What do you do when you are together? Do they talk about their garden? Is there a love of flowers? Do they read? How artistic are they? Or maybe you want a “special”gift for that special co-worker who is always there for you?
Think about what makes them special? Or what interests them. Do they need a pick-up? A hug? Or just a fun gift? Maybe it is something to do together?
Once you can focus on the person, it can become easier to find a “perfect gift.”The charm of a unique gift often holds more value and memories than expensive or excessive gift giving.
People do appreciate the thoughtfulness. A personal touch is always the best. (I am leaning more toward disposable, used-up gifts. No more “things.” )
I have some suggestions for some personal gift-giving!!
With trying to keep that special person in mind, perhaps a suggestion below might work? Or at least to get you thinking and imagining?
I personally like creative gifts. They become more thoughtful and meaningful. I like consumable gifts. I am at that time of life where material goods are no longer needed. Consumable is the way. Or experiences shared together.
See if you have anyone on your Christmas list that might fit into the below categories. (I’m trying to open up your creativity.)
Some people are like theEnergizer Bunny: Is your friend always on the go! Does it seem like their calendar is always full and they are never home?
An “energizer bunny” needs fuel and snacks. Often, stopping at a fast food place is not preferred. Sometimes, there isn’t enough time to wait in line. Start with a “goodie box.” There are some pretty boxes or thermal bags available. They will contain your gift. These make it easy to store in the car or van. Add a thermal cup for hot or cold drinks. Don’t forget some winter napkins, or perhaps some moist wipes? Sometimes even adding a plastic knife or fork or spoon is helpful.
I am a thirsty gal. I always have a drink with me. My drink of choice is the Energizing Tea1 and my favorite flavor is Elderberry. Just enough caffeine, 70 mg, to keep me going without jitters. I enjoy this hot or cold. But I don’t drink it after supper due to the caffeine. I no longer drink pop or fizzy drinks. No more colas. I’m opting for more healthy drinks, with less sugars. Sustained Energy Boost2 is another great product with just the right amount of caffeine (100 mg.) It can be served hot or cold. Contains natural ingredients including Chardonnay Grape Seed Extract. That sounds special! It is available in grapefruit (refreshing) and raspberry natural flavors. To give a comparison: Starbucks Black unsweetened cold coffee: 195 mg of caffeine to which you add sugars as their coffee can be bitter. And no health benefits.Coca-Cola Energy – regular or zero – 114 mg of caffeine, and not health benefits.) Maybe add to the box some snacks to be there when she is running, and running out of time, and getting hungry. Snacks for the car? Meal-in-a-bar or Snack bars from Shaklee.3 Great flavors to choose from. Chocolate and even peanut butter, or blueberry. All with good protein and low sugars. Great to keep in the car for eating healthy on the go.
Does your special person have a Vacation planned? A dreamer of sun and fun? Has your special person talked about their upcoming plans for weeks now? You can zero in on the fun with some take-alongs for their travels.
Are they planning a winter vacation? Hitting the slopes or the beach? Give them a tube of Sunscreen SPF 304that protects your skin and nourishes it too! You need sunscreen especially in the snow! Don’t forget to protect the lips: Renew Lip Serum5is age-defying and great hydration for their lips. Hydrate6 is another product to include to …keep the vacationer hydrated. Two flavors: Orange and lemon/lime. Add a travel mug; Maybe add mittens if going cold; or a fun hat if going warm. There are after-sun care lotions or creams. I love the Renew Body Serum7 for a great re-hydrator for parched/sun-kissed/dry skin. This serum also contains hylauronic acid for tone and texture. Wonderful additive that you will see the difference in your skin! With these gifts, you will be traveling with them as they think of you when they use them!
New Homeowner! Congratulations! It doesn’t have to be a house. It can be an apartment. Perhaps an RV or a condo? My neighbor has a house boat! A New Home is a New Home! And it is exciting! Another chapter in their lives.
A bottle of bubbly for sure to congratulate. Remember there are non-alcoholic bubbly drinks too. Add the Get Clean Green Cleaning basket8. This basket is full of All the cleaning products that new home will ever need. And they are All chemical free. Refills will save the new homeowner money to buy the extra items for the new house. Start the new homeowner on a chemical-free (as well as can be managed) free home! Don’t forget the bubbly and maybe two glasses? You could also add a Welcome Mat?
Today working “9-to-5” today can be stressful and at times difficult. Is your special person feeling over-worked and under-paid! Perhaps maybe feeling a bit unloved… And it doesn’t have to be work-related. Stress can really be a heavy load. The gift I’m suggesting provides that special person with a good relaxing time in the bath. It can even be enjoyed in the shower. This is suitable for any age! I start with Basic H29in the bathtub. (yup from Get Clean line of cleaners as it is pH balanced) Basic H2 can produce bubbles in the tub and also eliminate the bathtub ring! (No chemicals here for little people.) I like the fact that getting out of the tub of warm water, my skin does not feel dried out. pH balanced. There are several ways to wash: from cleansing bars to shower gels. Shaklee offers several great products without chemicals. I prefer the Revitalize Body Wash (revitalize the skin with nutrients and oils, leaving you feeling clean and replenished with a youthful, healthy glow.) Finish off with a good body lotion. My recommendation: Body Ritual Trio Gift Set – Sparkling Citrus. 10A great set for all the bath needs. This set has all the body cleanser/restorers you will need all in one! I am betting after this wonderful bath, your special person will definitely feel the love! Maybe add a candle for scent with a calming scent. Or you can add supplies for a pedicure or manicure. What a special in-home gift!!
Game Night is always fun! Does your special person enjoy Games? Game night gathers people together. I prefer board games as I can see the opposition’s reactions! And I love to play different ones on the same night!
Is your special person a “gammer?” Do they do board games or video? Perhaps a new game, or console. You might want to ask a family member what their next choice would be. Or board game. This is my favorite. Add to the gift Snack bars, Snack crisps11, Energizing Soy protein balls.12We all love to eat when we play! Personalize with the Energizing Soy protein balls, you can create to their favorite flavor!
Gardener on your list? Does your special person like to work in their yard? Feed the birds? Grow flowers? Or just like digging in the dirt. They say digging in the dirt is getting in touch with Nature. I love it. It does make me feel good.
Basic H213 is a gardeners helper. Used from farms and ranches to your individual garden plot. Non-toxic. pH balanced for your plants and hands. I add a few drops to my watering can. It makes “water = wetter!” (that’s a chemistry thought.) Great for cleaning out bird feeders, bird bath, gardening tools, etc. It cleans without the worry of chemical residue. Of course add a new small plant or maybe some favorite flowering seeds. Don’t forget new Garden Gloves! New garden gloves are always needed for busy hands.
Special Co-Worker! Do you have that special co-worker who always supports you? Do they come up with great suggestions? Are you wanting to do something very different?
My suggestion here is a thermal mug full of different drink ideas. Caffeine does not have to be only found in coffee. Sometimes I think we drink it without tasting it. Caffeine can have health benefits. Watch where the coffee bean comes from, its purity, and its processing. All that counts towards making the caffeine beneficial. Shaklee through Wellness Makes Cents offers caffeine in many different ways and in different strengths for different needs. (Look for another blog on coffee/caffeine/tea in the New Year. What I like about their products is the added health benefits to my drinks. And the choices. I do not miss soda pop. I do not miss flavored drinks. And I know my beverage is healthy. Start with a pretty mug, or a thermal that will keep that precious cup of caffeine warm/hot. Then the healthy choices: Energizing Tea14 (great flavors: 70 mg of caffeine). I like the various tea flavors. From Green tea to Peach tea! Something different than just black tea. And many of Shaklee’s teas are higher quality white or red teas. Performance Pre-Workout Energy15drink is another caffeinated drink: 100 mg of caffeine. Sustained Energy Boost16 drink has 2 flavors, 100 mg of caffeine. It is suggested to not drink more than 450 mg of caffeine daily. And of course, not for kiddos under 18. What’s special about the above caffeinated drinks? It is all about the added beneficial healthy ingredients as many have great healthy benefits other than just a stimulant. I would encourage trying different tastes. Mix up the mug. Different flavors. Caffeine does not have to be in coffee. Sometimes, the processing of the coffee bean can result in a bitter brew. This brew is often hard to digest. Add some good cookies to this gift. Make the “coffee break” a sweet treat. Or add the Homemade Protein balls in their favorite flavors.
Pizza King? Not all your gifts have to be all about health. I’m taking a step away as I imagine what to give a Pizza Person! I like pizza. But not always with meat/sausage. There are so many different cheeses to add to change or up-tick the flavors.
Start with a new pizza pan and pizza cutter.17 My pizza pan has served many, many, many pizzas. And when I’m serving a crowd, another pan comes in handy. (It also comes in handy baking cookies!) Find some unique cheeses to grate or sprinkle on the pizza. Do they like olives? Oh there are so many to make this pie unique. And don’t forget sausages. As to sauce, well maybe leave it to them; or add a jar of Ragu or your favorite ready-made. Homemade pizza by the family is a lot of fun! There are many great simple recipes to find. Add oven gloves and plates and napkins! All set for dinner! I can almost smell your pizza!
Last suggestion: From the writer here to you:
A writer always likes a new journal18 and a special pen. I saw some fun pens at the Dollar Tree with crazy tops. I always have pen and paper with me. I do use “notes” on my phone. However, writing it down and crossing it out gives me pleasure. Do you have a friend that likes to draw? Maybe someone who is a budding artist. A set of pencils would be greatly appreciated. Make it transportable pencils so they can draw when they want. Find a journal with a cover that suits them. Add that special writing tool. Maybe include a box of chocolates for while they are writing or drawing! (Adding food always works!)
Most of all HAVE FUN creating! It is enjoyable to deeply consider that special person. Try to think about who they really are and what they truly like.
My suggestions may not be as personal as you want. They are meant to get you thinking of that person and how to make it Special. Change items suggested; add a personal item. Personalizing makes your gift special.
This thoughtful approach to gift-giving strengthens relationships, conveys a depth of affection and appreciation often left unsaid. In today’s world we are always in such a rush. In contrast, a standard gift, while appreciated, may lack this personal touch and become meaningless. Who wants just another box to open?
How do you want your gift to resonate? Think of how it will be used by the individual, not you. With kiddos I always want them to try so many things that really may not be of interest to them. Style matters to many people of all ages. Don’t “wish” on them. Recognize today’s person.
Recommendations:
This is a small list of suggestions. Remember to start with the person you are gifting. Not what you want to give them. But what they are interested in. Then it becomes easy to plan unique gifts. I would love to help.
Always start with maybe listing your special person’s unique characteristics. Why they are special to you. What it is that attracts you to their friendship? What makes them special to you. What is it that you like doing with them? There is where to start. Once you can focus on what makes them special to you, you will be able to develop the gift.
Sometimes I keep a note on my phone for gifts especially when I come across that special item. Or have that ‘brain-fart’ while I’m trying to go to sleep! I write it down so I won’t forget it. Do note where you were when you thought of this. This can be invaluable tracking it down. I have a spot in my “notes” where I add “white elephant” gifts. When I need one I can never think of one. And jot down the person or group you were thinking of when the thought went through your mind. Very helpful to track it down!
Let your creativity wander! Gifts don’t have to be very expensive to be special. They just have to mean something to the person receiving it. You can do this as I know you feel strongly about person or you wouldn’t be giving them a gift!
Have fun! The fun is in giving!
Give a gift your special person will talk about All Year!Give the gift of Love and Thought.
Merry Christmas! And prayers for a Healthy, Happy New Year!
Hugs! Mary
I have used a lot of products from my Wellness site. Yes, I hope you buy some. But they are there also to start you thinking. Sometimes a suggestion is all you needfor your own creativity to take off!
Christmas Time. Fun times. Gift giving time. Christmas tree time. Stocking hung by the fireplace. Fire in the fireplace. Cookies and cakes oh my! Oh the warmth and glow of Christmas. A perfect Christmas scene.
For some of family and friends, holidays are not fun. It can be a time of great stress, maybe loneliness, anxiety, and depression. Perhaps a lost one is no longer with us.
Additionally, the demands of the season can put great stress upon us. It is difficult to get away from it. Marketing and TV blast it at us: Make it a Hallmark Christmas! We are now looking at Christmas before Halloween!
The Holiday season can be overwhelming with tasks that are thrown at us as need-to-do. Sometimes I feel I get caught up in that wave. I sit down at night, and I feel that I’ve not accomplished anything. I become frustrated at what I didn’t finish. I know it is time to re-evaluate my day and tasks. Maybe my list was too long? I could scream as I feel so overwhelmed!
What are Holiday Blues?
Holiday Blues can feel like “regular depression.” However, the difference is that it is triggered by several factors. These include the onset of holidays, holiday events, family get-togethers, and attending or hosting special holiday events. It comes in bursts relative to the event, and end after. Or it can linger for the days and weeks leading up to the holiday season.
“I can’t do all this!” “Why bother?” Depression can be a result of un-achieved, over-tasked, un-accomplished days. This is where seasonal depression starts. “What’s the use?” is a common admission.
It is easy to think we are the only one feeling sad.
It is easy to assume everyone else is having a great holiday! It is easy to assume everyone else has it together. It’s easy to assume everyone else is doing great!
You may think you are the only one struggling with depressed feelings. Holiday depression can make you feel isolated. You may feel like you are observing others having a great time. This can lead to feelings of “what’s wrong with me?”
The brief period when Christmas is considered a Big Deal is only between the ages of 6 and 8. Children become aware of gift-giving and the celebrations as they age. It is after 8 years of age that the reality of the holiday is noticed. And as children get older they begin to recognize that Santa’s gifts cost a lot of money.
As an adult we can see the costs of the Holidays: financial, socially, maybe travel, gift selections, decorating, etc. We get too involved in the mechanics of the holiday. We forget the real reason for it: To celebrate a family getting together. It is perhaps also a time to celebrate the birth of a very special child.
I suggest that if Holiday Blues are becoming more of a problem, step back. Consider what is truly important for you and your family.
Why do I feel so sad?
The most common symptom of Holiday Blues is a persistent feeling of sadness. This can include changes in appetite, weight, sleep patterns, depressed mood, difficult concentrating. It includes a loss of pleasure doing the things that normally make you happy. You may have memory problems. Restlessness. Sadness that lingers around the calendar for the holiday is a sign of Holiday Blues.
Sometimes it is an overwhelming feeling of getting no-where. This can lead to feelings of guilt (there are so many others worse off than me). You can find yourself wanting to stay in bed longer in the morning, or craving unusual afternoon naps. You can develop feelings of anxiousness and worry.
When we are over-stressed during times when we are expected to be organized and happy, it can lead to sadness. We may not feel we are normal. We may feel we are not doing it right. We may feel out-of-control.
You may need to make some changes to your “usual” holiday activities.
Don’t be afraid to make some changes in your Holiday festivities.Maybe you are over-scheduling. Are you trying to accomplish too much? It may be just a gathering of your immediate family that you feel needs to be Perfect. Include the extended family/friend groups after the New Year. A winter party can be more fun than a Christmas social event as the stress of the holidays is gone.
Some facts about Holiday Blues?
In the US, adults are feeling overwhelmed by the holidays. We all feel we need to make our Holidays Perfect!
Nine out of 10 adults say that concerns of not having enough money cause a lot of the stress. They also worry about missing loved ones. Additionally, they worry about family conflicts.
Between two and five people rate the holidays as higher stress than any other holiday.
Forty-three percent of people polled say holiday stress interferes with their enjoyment of the holiday.
Thirty-six percent of people polled says the time between November and January feels like a competition.
(The above facts are according to a poll done by the American Psychological Association.)
It is important for people and families to take care of their mental health during holidays.
Holiday Blues can be hard on mental health, especially if you are dealing with:
1.Stressful schedules: Managing a family’s special holiday activities can be overwhelming. Trying to fit them into a family schedule can be quite challenging.
2. Holiday depression can be hard if we feel we have to be the best hostess or organizer. No activity is ever perfect. As a guest, we just don’t notice the mistakes or corrections.
3.If you are separated from loved ones at the holidays, it can be a sad time. We notice their absence. Don’t avoid the feelings of loved ones trying to adjust to the change in their life. Maybe a hug is just what they need. Maybe it’s you. A hug works for you too.
4.Isolation can also become more difficult in the holidays. Whether it is a loss or a move away, the holiday emphasis on family can make you feel all alone. Don’t be afraid to reach out to others who may be alone.
5.Conflicts or feuds within the family can bring about depression. This can happen especially with conflicts among the adults result in not seeing their children. Try to adjust to avoid the conflicts. This can be difficult.
6.Social anxiety can cause depression when we are afraid of a large gathering. We also fear not belonging in the event.
7.Holiday trauma of years past can arise and influence this year’s celebration. Maybe the trauma was a major illness or death. Then the holiday can become a reminder of earlier year’s struggles.
8 .Don’t be afraid to set boundaries. It is ok to decline an invitation to a gathering that may not make you happy. It is ok to leave a gathering early. Don’t feel bad about setting a personal boundary around what you feel will upset yourself.
Don’t assume that everyone else is happy when you are struggling with your emotions about the holiday. You are not the only one in this big big world with problems.
There are ways to work with Holiday Blues:
You don’t have to accept feeling blue at the holiday time. There are suggestions that can help you deal with Holiday Blues and be capable of enjoying the holiday.
A. Don’t be afraid to remember the loved one: Share a toast. Place their picture out. Include their memory in today’s events. “I know she would love this!” “I know she is here with us.”
B. If distance is a problem, consider placing photographs around. Put some holiday decoration by the photo.Stay connected.Use the computer to connect if you can. Zoom works. And the cost is minimal. Phone calls to help. Work an activity together by phone call.
I remember during CoVid my family had Christmas by Zoom. I sent out gifts and packets of fun to each family. We opened presents together and even played games together, all on line. We were separated, by still shared the time.
The following year, CoVid was not as bad. We decided to hold Christmas in a more open atmosphere: our Garage! We all wore our masks. I decorated the garage. It was not as good as Christmas inside our home, but we were connected. And it became a Christmas to remember.
C. Professionals suggest that you try to connect with yourself and your values. When you are feeling blue and worrying too much about others, this is the time to reconnect with yourself. Choose an activity that will hold your interest and concentration. Find interests that make you feel good and does not drain you emotionally.
This is where I stop to paint. It’s just watercolors, and simple window plastic decorations. Sometimes craft wooden birdhouses. It fulfills my soul, and refreshes me. I give the objects away or hang them in my window.
D. Watching TV is a passive activity and realliy doesn’t help. It often presents too weak a subject or plot to hold your interest for very long. Sitting too long looking at Hallmark is not a way to motivate yourself to do what makes you happy. If anything Hallmark has unachievable life plots and lives. It is a fantasy. Not a reality. TV watching can also lead to snacking and added calories.
E. Be alert to what you decide to put off or ignore. If you find yourself avoiding what normally gave you pleasure, do an “avoidance activity.”
What’s an “avoidance activity?”A brief moment of happiness is an avoidance activity.A suggestion is to make a cup of tea, or cocoa. Stop and embrace the warmth. Savor it. Hold the warmth of the cup in your hand. Feel the warm cocoa go down. Embrace it.
Then perhaps try the activity again. Try the activity in a small dose of positive action. (Clean one counter, not the entire room.) Even a small sense of accomplishment goes a long way to boost your mood.
An “avoidance activity” can also be a moment of reconnecting with your values. Enjoy the aroma. Look out the window. Stop and really savor that cup of your favorite beverage. It should become a moment of love of self or nature.
F. We all know that physical activity counts. When you are in a blue mood, perhaps it is time for a walk around the block. Get a change of air. Physical activity increases endorphins, serotonin, and dopamine all of which are natural anti-depressants. Create an exercise routine in the winter months. Joining a gym can help not only with exercise but also social interaction. And the membership fee can “force” you to go.
Physical activity can include trips to museums and zoo. It does not always have to be a walk. Learn to find spots of interest that are calming not stimulating when you exercise.Do some local exploring. Art center? New coffee cafe?
G. Weight gain in the winter months can be a problem, especially for those who are affected by seasonal depression. Feelings of lethargy, can lead to eating high-calorie, high fat foods to try to cope. A regular exercise routine helps with improper eating, as excessive holiday eating can lead to weight gain. Enjoy the holiday special foods, just don’t over-do it.
H. Try to keep a normal sleep schedule. It is quite tempting to stay in bed on a bad winter weather day. Hypersomnia or over-sleeping is common in winter and can actually add to a low mood. We all like to snuggle when the cold winter winds are blowing.
Many of us have lost the need to emphasize sleep. We watch TV until the program is done, or the game is finished, even if it means staying up later. Learn to set a time when stimulation is turned off. Going later than usual does upset your circadian clock. I know my dog likes bedtime at a certain time. She reminds me! We all need to emphasize sleep and rest.We need good rest to be able to recover for the next day’s challenges.
Suggestions for Self-Care for Depression.:
Use some of the above suggestions. Some of these sound alike. Many times it is taking one day at a time, without double scheduling. Planning the week out on a calendar. Planning the week on paper, and then itemizing in priority. Don’t forget to add: eating healthy and getting 6-8 hours of sleep each night.
Take note of the light in your work/living area. This could be the ONE thing that is affecting you. Start with controlling the light around you. You may need to increase it. Holiday Blues, and S.A.D., are affected by winter darkness. Add more light to your home or work spot.
It can not be emphasized enough to make time for yourself to recharge. A solo walk outside. A solo shopping trip. A long bath. Pedicure. Manicure. Enjoying a hot cup of cocoa; don’t drink it, savor it! You Need to recharge when stress is high.
Get good rest. Emphasize it. Make your bedroom feel welcoming to yourself. You want to feel a bit pampered when you sleep. Enhance your bedroom space. Perhaps clean and organize it. Read a book before sleep. Find a good novel with good thoughts. Add some extra pillows to your bed that make you feel “special.”
I add some Christmas decorations in our bedroom. Not a lot but a little green and red. It brings holiday cheer into my safe place. I don’t go overboard as too much is stimulating. I like a quiet bedroom.
Try to balance your life. This is done by scheduling action and structure to your normal activities. Create regular times for breakfast, exercising, answering email, talking with someone. The last activity of the day, as advised, is to sit down and create a plan for tomorrow. Your mind will rest a lot easier with a plan for the next day.
I’m a note person. I always like to write notes, and especially if I am looking at a busy week. I incorporate house tasks, shopping, meal prep, and even evenings with some relaxing Christmas movies. I like a to-do list especially over the holidays when there is so much to do.I have learned to feel satisfied as I cross off activities.
It is suggested to start the day by making your bed. This is a mental act of organization. Your mind starts the day with an accomplishment.
Improve your Living Space: Put cozy blankets on the couch. Make your bed every day. Learn to “straighten” your home each night with everyone putting their “things” away. In the morning you are greeted by organization, not chaos.
Add some lamps. Overhead lighting does not help as it has a glare. You want warm bright lights. One of the causes of SAD can be connected to the dark nights of winter. Changing that light bulb, adding more lights, may be all you need to feel better.
Choose a different bulb for your desk lamp if you find yourself affected by darker days. (Amazon offersspecial bulbs for SAD.) Alternatively, buy a small desk lamp for your personal use. Move your chair closer to the window. Open the drapes or shades during the daytime.
Do something new. This can be a trip to the zoo or museum for the holidays. It can be local and it can be far away. Try a new hairstyle. Go to lunch at a different cafe. Novelty and exploration prevent stagnation. This not only puts you in motion but also gives meaning to the day.
Many cities have special Christmas activities. I like our Zoo with all the Christmas lights! And they may have available hot cocoa! Indianapolis State Museum has a Christmas tree contest whereas local groups decorate Christmas trees for competition. It is a beautiful display of trees, lights, and decorations.
Watch your diet! Junk foods or fast foods can create a “crash” feeling. Complex carbs take longer to digest and increase the “feel good” hormone (serotonin) in your brain. Feel good foods include spinach, sweet potatoes, broccoli, beans or lentils, and zucchini. Chocolates and almonds are also mood enhancers. (But remember chocolate and almonds are high in fats.)
If you are going to attend a high calorie event, watch your daily consumption of calories before attending. The next day, drink a lot of fluids. Pay attention to your calorie intake again. Your body is digesting the rich foods of yesterday. Exercise on the day after does help burn some of the high calories.
is a significant amount of activity before the Holidays. All this activity occurs in a short period of time and is for just one day? Making a list can help you and your brain. Itemize what you want to achieve. This process takes stress from your brain. It helps your brain by seeing order to what you want to do.
Create a list:
Create a list. Write it down. Ask yourself to rank what you want done.
Then arrange the tasks you listed. Stick to your list.
What has the Most importance?
What has the least importance and this task be eliminated?
Add to the above list, tasks that you would like for yourself to get ready for the holiday.
Make certain you are putting a good night’s rest at the top. Don’t run your list until midnight! Remember sleep is important. If preparing for the holiday, cuts into your sleep, you are doing too much.
Getting enough sleep will give you greater energy to achieve what you consider important.
Add a pedicure or a manicure for yourself. You don’t have to buy a spa treatment, just enjoy a good bath or shower. Take time for yourself to recharge.
Take your vitamins. When stress is high don’t short-change yourself with your supplement. When stress is high, our immune system struggles. Probiotics and vitamins are good to help increase your immune system at this time.
You need an immune system that is high with all the shopping and events. A low immune system can lead to getting sick.
Make certain to eat a balanced meal. Don’t always rely on fast foods.
Be certain to add some outside time. Taking a walk, even if only once a week, can renew your spirit.
And share the joy, not the stress. Sometimes it is taking a step back to look at the holidays as a child views them. Simple.
As to the list? What did you rank high? What did you rank last? Cross out the bottom three. How does that feel? I hope you feel a bit lighter.
Your thoughts are not Facts. If you mind chatter is controlling you, STOP the mind chatter. We get in trouble listening to that inner voice sometimes. Our minds tend to wander down the same path it took for years. Knowing this can help you work on changing that voice. Your inner voice is not what really happened nor will it happen.
And if you don’t have an inner voice, not to worry. Many people do not.
The best suggestion I’ve received for that inner voice chatter is to say: “STOP. I don’t want to listen. STOP.” It does work. Try to remember something good instead.
What is S.A.D.?
This change of seasons can set into motion a type of depression called Seasonal Affective Disorder, commonly called S.A.D. This type of depression starts in late fall, November, and can last until Spring or even Summer. It is real. It does happen. It can sneak up on you. One day you can look in the mirror and start to cry.
Symptoms can include: depressed mood for most or all days; loss of interest in activities you once enjoyed; lack of energy; trouble concentrating; sleep disturbances (particularly oversleeping); feelings of hopelessness or worthlessness; thoughts about not wanting to live; and weight gain. The symptoms of S.A.D. and Holiday Blues and Depression are quite similar.
(To distinguish between depression and S.A.D. in comes down to a time frame. If depression starts in November and runs through winter, and ends about March or April, it most likely is S.A.D.If it goes longer, please seek help. It is all about the time frame of onset.)
Holiday Blues may come and go with the time frame for an event or celebration. Holiday Blues is connected to performance of the activity. It comes before, and once the event is done, it disappears.
Severe Symptoms of Seasonal Depression and S.A.D.
Severe symptoms of seasonal depression are more than Holiday Blues.
It’s when Feelings of depression last most of the day or nearly every day past the holidays.
Feelings of Hopelessness. Feelings of worthlessness. (This is particularly worrisome. Please contact your doctor if you find yourself feeling such.)
Sluggishness. Agitation.
Any time depression includes thoughts of suicide, you need to get professional help. Don’t wait. It’s easy to call 988. This call is confidential.
If you find yourself with these symptoms for more days than not, it is important to talk with your doctor. Seek help if it does not improve as the holiday season ends or winter ends. Professional help can truly help you through this.
What’s the overall Suggestion for Holiday Blues: Slow down on attending all the events. Don’t plan so much. Prioritize. Everything does not have to be perfect.
Slow the pace down. Try for one activity a day. One special event per week. Take control of your calendar.
Keep the pace slow and manageable. Slowing things down can create better memories. Don’t rush through events that become a blur in your memories.
At holiday times we feel our family needs it all. Advertising and marketing companies keep telling us how much we NEED to do this or NEED to buy this.
Do we really NEED it?
Most often not.
When should I go for help?
If the holiday passes and you are still depressed, please see your doctor for help.Or if you find your depression is deepening, please see your doctor. Everyone gets depressed at times. It is when the depression lasts longer than two weeks, we need help.
Over all Suggestion to help make the Holidays a bit easier.
Refocus your holidays. Make it family time. Slow things down to savor the times together. Take the time to remember the memory. When we don’t try to accomplish it all, you may find greater satisfaction and enjoyment. Prioritize. Eat healthy meals. Try to stay away from fast foods. Get enough good quality sleep. Pamper yourself and your family with quiet times.
Set a budget. Set a budget for gifts, for extra entertaining, or decorating. Try to stay within the planned costs. Try not to find yourself competing with the “neighbors” or what TV says is perfect.
If you find yourself getting depressed, take a step back and recharge YOURSELF. Try some of the suggestions. Realize that you are not alone with stress/holiday blues at the Holiday Time. Marketing and Sales has put a huge burden on families. We can easily lose our focus.
Keep the Holiday simple: Simple Plans, Less Stress!
Most of all: You are not alone with your feelings. Hugs!
This holiday did not start out as fun. It has a very spooky history.
Cost of Halloween:
Halloween spenders spend 11.6 Billion dollars! with 3.8 Billion dollars for costumes. And it is said: $3.1 Billion on candy! 1
Christmas is number one expensive holiday, followed by Thanksgiving, with Halloween being third!
The average expense of Halloween is $103.63 per person. Most of the money is spent on costumes. (This year the cost of candy may become second for sure!)
History of Halloween:
I always want to know the history of an annual event. Especially when it is a holiday celebrated by so many people.
Halloween is among the oldest traditions in the world! This holiday touches on the relationship between the living and the dead. It evolved from ancient rituals honoring the transition from Spring to Winter, from living to dead.
Every recorded civilization has some ritual observance for when people die. They have beliefs about where people go after death. Most civilizations have had ways to honor the dead. Some of the traditions in the US can be traced back to the Celtic festival of Samhain.
Controversy over a claim:
Some believed SamHain was the Celtic God of the Dead, and Halloween was his feast day. It was the Christian church of Northern Europe that changed the observance of this pagan holiday. The Church transformed the pagan rite into a secular holiday.
How were the Druids involved?
Perhaps you’ve heard of the Druids and their practices. Interesting is the fact that they also included stocking supplies for the winter, slaughtering cattle (later to eat?), disposing of the bones in a “bone fire,” later to be called a bonfire.
Gatherings of communities feasted and drank alcohol on this holiday. During all this, people were aware of this being the “thin time” of the year. This was the time for the possibility of ghosts showing up at the party. This was the “thin time” of year between living and dead.
The “thin time” of the year:
The phrase “the veil is thin” or “thin time” of the year is deeply meaningful. It reminds us of the profound spiritual significance of Halloween. It supposedly is a time to connect with our ancestors. We can seek guidance from our angels, guides, and ancestors. We can also explore the mysteries of the spiritual realm.
During autumn, the life of the plant returns to the soil. It goes there to sleep in the cold time of winter. Autumn completes the life cycle of the plants.
Thus it is a time to reconnect with loved ones. Life around us is withdrawing. Autumn is a season of transformation from living to the dead/sleep of winter. (As spring is the opposite: a time of new life.)
The “Hunter’s Moon” of October:
The Hunter’s Moon of October encourages a positive mindset for the dark months ahead. (This year’s Hunter’s Moon was exceptional! And if you think of the connection of the name “Hunter’s” moon, it can also associate with preparing for winter.)
The departed were expected and welcomed at this time of year. People practiced setting out favorite foods for the departed loved one.
It was the Irish who also added that elves, fairies, and “wee folk,” sprites, and dark energies could also appear.
How did masks become a costume of Halloween?
People believed in spirits. There was a good chance the spirits were souls who had wronged someone. To deceive the spirit, people of that time, would darken their faces with ashes from the bonfires.
This practice developed into wearing a mask. Druids even wore animal skins to drive away phantoms; some began dressing as ghosts, demons and other malevolent creatures.
And then it became Christianized.
It was in the 8th century that Pope Gregory III designated November 1 as the “Feast of the Souls.” Some scholars claim this was done intentionally to Christianize SamHaim by turning it into “All Hallows’ Eve.”
Once Christianized, “All Hallows’ Eve” became a night of vigil. People engaged in prayer and fasting. They prepared for the next day when the saints were honored. It was a time of honor and prayer. It was a time of prayer and honor of the dead.
The jack-o-lantern.
The jack-o-lantern is linked to an Irish folktale of Stingy Jack. He was a clever drunk and con man that fooled the devil into banning himself, Stingy Jack, from hell. But because of Jack’s sinful life, he could not enter heaven.
After his death, Stingy Jack roamed the world carrying a small lantern. It was made of a turnip with a red-hot ember inside to light his way.
Turnips for lanterns!
On All Hallows’ Eve, the Irish hollowed out turnips. They carved faces into them. They placed a candle inside so they would be protected from the spirits of Stingy Jack. There was still a belief that the veil of between life and death which was the thinnest on that night. Spooky!
Shortly after emigrating the the United States, the Irish traded the turnips for pumpkins as their lantern of choice.
The history of trick-or-treating can be traced back to Scotland and Ireland.
(Have you ever asked the ‘trick or treaters” to perform a trick? It is a fun reaction!)
First “souling” than it became “trick or treat!”
Was there always a trick or treat Halloween in the USA?
In the mid 19th century, immigrants fleeing the Irish Potato Famine brought Halloween to the United States. This famine included the countries of Ireland and Scotland.
In the early 20th century, Irish and Scottish communities revived the tradition of “souling.” “Souling” involved asking for donations of food. Instead of pledging to pray for the dead, they would sing a song, recite a poem, or tell a joke. They might also perform another sort of “trick” before collecting their treat. The treat typically consisted of fruit, nuts, or coins.2
The haunted history of Halloween costumes.
They also revived “guising,” which means dressing up as evil or frightening characters.
By the 1920s, pranks had become the activity of choice for young people.
The Great Depression increased the Halloween mischief into vandalism, physical assaults, and sporadic acts of violence. It is believed that this type of mischief led to the adoption of Halloween community based activities.
The Birth of Halloween Parties:
Elizabeth Krebs was frustrated. It was the morning after Halloween. Her garden and the town’s gardens were in shambles again after October 31. Children did the vandalizing, wearing masks so no one would recognize them.
The next year, 1913, Ms Krebs made a decision. She would use her own resources to organize a party for the young people. She hoped that the vandalizing would stop. She hoped to tire the children enough that they would go home to bed and no more vandalizing.
From failure to success:
But it didn’t work. Perhaps it was too small a scale. The next year in 1914, the whole town decided to get involved. A costume contest was held. A parade was designed. Her plan worked! Their gardens survived!
The success of Ms Krebs idea took hold and soon after many other towns followed suit. They held costume contests, parades, music, food, dancing, and sweet treats, all accompanied by frightening decorations of ghost and goblins.
Ms Krebs is sometimes cited as the “mother of modern Halloween.”
Trick or Treat was interrupted by WW II, as sugar was rationed. It re-emerged again after the war. The familiar tradition of today dates back to the 1950s where costumes became mass produced. (I remember plastic costumes and plastic facial masks.)
Today Halloween is focused on the young. We celebrate with trick or treat. We wear costumes most likely of Disney characters. We give out candy to children and hold Halloween parties. Halloween has finally gotten quite civilized!
A hallowed Night of Transformation:
A mask or costume can transform a person into another entity. For one night, your child or you can become Darth Vader. You can also become Dora the Explorer, a fairy, a princess, Superman, or even a zombie!
The costumes of today represent the fears and hopes of the wearer. People of long ago wore masks to deter unwelcome spirits. They also anticipated the joy of a reunion with the dead. Today we wear costumes for fun with very little thought to what they represent.
Every holiday has its special foods. Halloween is not an exception.
Countries have different traditional Halloween foods. (Interesting. I did not know that!)
PUMPKIN PIE is in first place in the US for traditional Halloween dessert. And you thought it was only for Thanksgiving!
Pumpkin pie is recognized around the world. It consists of a crusty pie with a spicy pumpkin filling. Easy to make, and available to buy!
PUMPKIN BREAD is another reminder of Halloween and fall. Spicy and crispy-crusted loaf to be served with or after a Halloween dinner. (I bet it would be good with cream cheese!)
CARAMEL APPLES: Everyone enjoys caramel apples! A basic dip for the apple is in sugar, water and corn syrup. And you can add or dip, the apple, into different coatings: nuts, chocolate, or sprinkles!
APPLE BREAD: a delicious way to use apples. Mix the dough ingredients and top with brown sugar coated apple slices.
CARAMEL CORN: A simple sweet snack with popcorn and brown sugar, butter, corn syrup, vanilla, and baking soda.
SOUL CAKES: A traditional Halloween food that is made to respect the deceased ancestor’s spirit. It is a spice cake resembling a biscuit.
It evolved into going dressed-up to honor the deceased. People went door-to-door and performed songs in return for money or food. Soul Cakes were traditionally handed out.
This is where the costumes of today, and the door-to-door trick or treating is believed to have originated.
DEVIL’S FOOD CAKE: The cake got its name in the 70s. This occurred when cocoa powder was used in the cake dough. Dark or heavily spiced food started to be called “deviled” back then (deviled eggs?), and so did the cocoa-based chocolate cake.
Celebrating Halloween around the world.
Other countries have their traditions too.
Ireland: a fruity bread. It is a raisin-loaded bread with a surprise backed inside. Surprises can be a silver coin (wealth), a gold coin (marriage). Some surprises can have good meanings, and some not such.
Italy: Tarrali, these are chewy little bean shaped biscuits, made from almonds, pine nuts, cinnamon, and lemon zest. They can also be shaped into a ring.
Ecuador: rolls sweet rolls into bread babies. The rolls signify baby dolls and represent deceased people. It is eaten on the Day of the Dead. The bread-like rolls are made with wheat and stuffed with a sweet jelly.
(picture of Ecuador’s baby bread)
Spain creates a soft marzipan tube. It is shaped like a bone and filled with fruit and nuts. Examples include coconut, kiwi, chestnut, and strawberry. It is dipped into a syrup.
(shown to the right is a Spanish/Mexican Day of the Dead bread)
Halloween evolved from the Celtic festivals observing the dead. Countries have different specialties for observance. Perhaps research treats from other countries. Make one and offer it to your family for the Halloween Holiday. (I’m thinking pumpkin bread or apple bread?)
Candy for the Halloween. Is there a healthy candy?
Drum roll: The Number One Favorite Candy for Halloween:
Reese’s Peanut Butter Cups!
Oddly also one of the healthiest candy!
Peanut M&M comes in second and is also considered a healthy candy. In a poll most of the 50 states chose either Reese’s Peanut Butter Cups or Peanut M&Ms. (I prefer Peanut M&Ms.)
Kansas you like Candy Corn! (just a couple pieces, please!) And Georgia likes Nerds. Connecticut likes Sour Patch Kids! Interesting and fun!4
The Best candy to offer is Hershey’s Mini Chocolate Bars. Three pieces equal 190 calories. They contain 3 g of protein and 21 g of sugar! It is easy to eat and melts in the mouth (without nuts or “krackles”)
The very worst? It is Nerds with 42 g of sugar. (4 grams of sugar in 1 tsp = 10.5 Teaspoons of sugar in one little bag!!!) Only 180 calories, and no proteins. Smarties is close to last also with 36 grams of sugar! (Only 9 teaspoons of sugar in one roll!) I think I read that Candy Corn is right there next to Nerds.
Reese’s Peanut Butter Cups: 5 pieces: 23 grams of sugar (5.25 teaspoons sugar) not soo good but has protein and fiber: 220 calories, 1 g fiber!, 4 g protein, 4% calcium, and 6% iron! But also 13 grams of fat. (So good and not so good. But what did you expect: it’s candy!I guess I never thought of protein and candy together!) Interesting!
Be careful how much candy kiddos eat before bedtime or school!
Remember sugar is a stimulant. A lot of sugar turns a child into a restless imp!
Or you can give out: Mini Pretzels. 3 grams of fat, 132 calories in 32 sticks, but 330 grams of sodium, less than 1 gram of sugar, 0 protein. Lots of carbs, very little sugar, with a whole lot of sodium for a small treat.
Is it possible for Halloween to be a healthy holiday?
There are ways to make Halloween healthy.
First choose a fruit before the candy. Eating an apple will diminish how much empty sugar calories you eat. Then enjoy the candy sweet.
Combine the pretzels with cheese and an apple. I’d sneak in carrots or celery too!
An apple is always good. Apples are relatively high in sugar, but they’re still a good choice. A large apple has about 25 grams of sugar. This amount is significantly higher than the sugar content of a banana or orange, for example. But!
The advantage the apple has over candy: Apples contain fiber, vitamin C, and antioxidants. A medium-sized apple provides the following: 11–14% of a person’s daily fiber needs. 10% of a person’s daily vitamin C needs. And is plenty sweet!
You can also think of donating the candy to a charity. My town has a dentist that takes in candy and ships it overseas. (Yes, it still is a lot of sugar calories, but children overseas don’t usually get a whole 5 pounds of candy to eat. Its fun to share. Sometimes this dentist ships candy to armed forces overseas for a treat, or to share.)
What is the safest Halloween Treat? Safest meaning easy for a small child to eat.
If you kiddos are very small, definitely check their bags for candy that they won’t choke on. You can make a game out of it: decide which candy to eat each day. Maybe lay it out in plastic bags. I’m betting in a week, the interest will disappear. And so can the candy.
The safest option of trick or treat candy is individually wrapped treat, without nuts or common allergens.
The of choice for easy to eat is miniature chocolate bars. You want something that does not cause choking. Yogurt covered raisins can be another alternative; altho raisins have fallen out of favor.
If you want safe: choose something that melts in the mouth. Small pieces or bite-off piece is better than something hard or chewy when it comes to little people.
Be careful of sticky candy that sticks to the teeth.
Sticky candy is a challenge for your teeth. So is extra hard or large candy. Bit-O-Honey falls into the category of sticking to your teeth. So does taffy, and even Tootsie Rolls.
Hot candies are not a good choice: Hot Tamales, Atomic fireballs. Peeps are not favored either, nor is candy corn. Little people don’t do hot candies.
Do you check your trick or treaters bag?
55% of parents check the kiddos’ candy for harmful materials.Look for small rings in bags for little people. Look for something that little people shouldn’t put in their mouths. Also check for the candy that sticks to their teeth.
40% of adults admit to removing candy from the child’s trick or treat bag. 21% admit to throwing the entire haul of candy out after a few weeks!
I won’t tell you the percentage that gives out old candy. (What’s old candy?)
(And you thought you were the only one who checked the treat bags?)
Please be careful as to how much candy the child eats before bedtime. I always made sure that my kiddos had something to eat before trick or treat. Many times “sloppy joes” were offered to the whole group of kids! It became an impromptu party! Food before “trick or treat” means candy does not become supper.
And please, no candy before school or at school lunches.Your child’s teacher will thank you.
Best advice for Trick or Treaters: (and their parents)
How to Trick or Treat Safely (recommended by American Family Insurance)
Walk — don’t run — from house to house using sidewalks when possible.
Carry a flashlight so you can safely see where you are walking
Be aware of and avoid open flames like candles in jack-o’-lanterns.
Avoid homemade treats and only eat factory-wrapped candy.
Remove your child’s or teen’s makeup soon after trick-or-treating to avoid skin irritation. A face washing after is always good.
I’ll add that parents walking with kiddos can be fun for all.(I so look forward to talking with neighbors on that night. Everyone’s door is open and the lights are on! My whole street feels so warm!)
Halloween is a fun night of traditions. It is fun to be someone else for a night, especially for little people. Take time to enjoy.
I like Halloween for the porch lights and the costumes. It is a special night for all participants.
Don’t just give out the treats, take the time to interact with your door-ringers and even their chaperons! I’ve given out treats for the chaperons too! It will give you joy to see their reactions. And it’s fun to talk to the neighbors on that dark, but warm-lit night.
As you child ages, perhaps share some of the history of the night. Use pumpkin in your meals.
Buy safe treats. Maybe omit cheap heavy sugared candies.
Encourage a good meal before a candy treat. (And yes, I won’t tell if you throw a lot of the Halloween candy out. I think the fun is walking that night and seeing all the costumes and the open doors with smiling faces!)
There are ways to make the Halloween “haul” healthy. Watch how much your kiddo eats and when. Candy is meant to be a treat after a meal.Candy is not an in-between snack.
By rationing it out, you are also teaching children that sweets are special and not usual.
You are also teaching them it is after a meal to enjoy. Candy is not meant to be eaten by the bowl in front of the TV. All of these action do help in creating good eating habits for your children in the future.
Maybe create a new food tradition or a fun Halloween night meal. Offer chili or sloppy joes before trick or treating. Incorporate pumpkin into your meal. There are many recipes: from soups to breads. Pumpkin soup is a real delight in the Fall. You can roast slices like a sweet potato to eat at your meal.
Cook with pumpkin and include them in your meal plans. This shows your kiddos that Fall offers more than just candy.
Have fun this Halloween! I hope the weather is good!
Start your engine! Breakfast energizes your sleeping body. Breakfast starts your engine!
You have gone without food or water for at least 10-12 hours. Your body is dry and craving fluids too. There is no gas for that engine to run on.
Your inner body has constant need. It is like an engine that needs a constant flow of fuel. It is your metabolism, a chemical process, that demands energy. Your metabolism is always active. It breathes, circulates blood, digests foods, grows and repairs cells. It manages hormone levels and regulates your body temperature. It takes place inside you as your body converts foods and drinks into energy. This process looks for an energy source first thing upon rising.,
Think of your body as that fancy car above. We know that car needs good fuel to run efficiently. We know it needs fluids too.
Your well is dry. Your fuel tank is empty.
Breakfast kickstarts this engine into motion. Start with a good glass of good water.
Ever feel you just can’t get started in the morning? Seem to drag yourself out of bed?Can’t seem to get going?
Well its because you are low on fuel. Your engine is running on fumes! It’s choking and sputtering! It’s looking for the “pit stop.”
Breakfast is where you fuel your engine, and start to burn calories/fuel throughout the day. This important meal helps you focus and have enough energy to do your daily tasks.
Breakfast also helps lower bad LDL cholesterol. It reduces the chances of getting diabetes and heart disease. The first meal of the day, Breakfast, actually helps you not gain weight.
Your metabolism is like a fine tuned engine. Breakfast is the best time to “increase” your metabolism. This is when you boost the fine running of your engine. Give your body enough fuel that it runs smoothly all day, and is not dragging or running on idle.
When you skip breakfast, your body reads that as it then needs to conserve rather than burn any incoming calories. Conserve! Your body goes into a slower mode of energy. You are drifting to that pit stop! You’ve got things to do and places to go! Your body needs fuel!
And as that engine slows down, you begin to look for fuel. That’s when that donut, that you would normally pass up, looks so good!
People who skip breakfast, eating fewer calories, creating smaller meals, eating less during the day, actually gain weight. Your metabolism is in a conservation mode.
Sounds strange, but true.
The less you give your engine, the more it will try to conserve. It Has to keep running. If you don’t feed it, it goes into “idle,” and your metabolism, that burns calories, slows down.
We want it to be in an active “burning” mode. You need to add some good carbs/fuel to that “pit-stop-breakfast.”
(Your body’s energy source is from glucose. Glucose is broken down from the good carbs you eat. The body stores glucose for energy as good fat. Some of this glucose is stored as glycogen in your liver, and smaller amounts in your muscles.)
It is during the night that your engine goes to idle, using stored fuel for maintenance work. During times of not eating, or going without foods for 12 hours or more, your glycogen stores are low. Your liver releases glycogen as glucose to keep blood sugars low.
Once your glycogen stores are used up (no food coming in), your body looks elsewhere. And energy levels dip. This can be why it is hard to get out of bed. Your engine is sputtering.
As you watch your fuel gauge, learn how to keep better energy levels for yourself. This practice restores your glycogen storage as needed and keeps your metabolism UP during the day. And all starting from a good breakfast.
What are we choosing for your first meal of the day?
Do you start with cereal?
Do you start with eggs and toast?
Or perhaps you are starting with Eggo Waffles?
Eggo Waffles are not good energy sources. Neither are Pop Tarts. The nutrition in them is minimal for good energy. They are meant to be a cookie or a dessert. The sugar content is too high for breakfast.
What is your normal breakfast?
Is your normal breakfast a bowl of boxed cereal? Are you looking at breakfast as a meal, or just a pit stop on the way out the door? Are you chugging down a bowl of cereal as you are running out the door?
It’s ok to choose boxed cereal, if you are choosing one without a lot of sugar added. Look also for fiber. This is a great time to add fiber to your diet. It slows down digestion, giving your body longer lasting needed energy.
Aim for boxed cereals that contain no more than four to six grams of sugar per serving. This amount is about one to one and a half teaspoons of sugar. When I think 1 and 1/2 teaspoons of sugar I think that’s a lot, especially on an empty stomach. Unfortunately, the above cereals are high in sugars.
Be careful of the sugar content. Sucralose “This artificial sweetener substitute of sugar can be about 600 times sweeter than sugar concentrate. Some regulatory agencies have stated that it’s safe for consumption. However, some studies have suggested that it may affect health negatively.
Sucralose, aspertame, or any other artificial sugars does more harm than good, especially for that young child. Be certain to read the label on the box. Look for cereals with natural sugars, or minimal sugars. Artificial sugars can be 200 to 700 times sweeter than table sugar.
Oddly enough, Rice Krispies, (which always seems to be full of air! Isn’t the slogan: snap, crackle, and pop?) by itself has 9 grams of sugar. Imagine the count with marshmallows!
Artificial sweeteners don’t contain calories or good sugar. This can be an analogy to poor fuel for that high performance engine. Poor fuel for your personal “engine” lacks beneficial nutrients like vitamins, fiber, minerals, or antioxidants. All sweeteners do is over-rev your engine. And we know what that can do to our beautiful, expensive car. Imagine it in your body.
Sweeteners like fruit juice, honey, molasses and maple syrup contain natural sugar and have some nutritional benefits. Fruit has fiber, vitamins and antioxidants. Even raw honey and maple syrup can contain antioxidants and minerals like iron, zinc, calcium and potassium. Raw, natural, local honey is very good for you. Look at breakfast with a need for good fuel for the day.
How can I child sit still in class today after indulging in a high sugar breakfast? The average breakfast boxed cereal has TWO teaspoons of sugar in a serving. Does your boy eat one or two servings? Growing boys seem to eat more than one bowl many times. That’s a lot of sugar.
Consumer Reports rates the best breakfast cereals. The cereals rated highly include Nature’s Path Organic Heritage Flakes and PostGrape-Nuts Flakes. General Mills Cheerios and Post Great Grains Raisins, Dates & Pecans are also among them. General Mills Total is one of them.
One Degree Organic Foods Sprouted Ancient Maize Flakes is another. General Mills Wheaties is also highly rated. Kind Honey Almond is included. Post Grape-Nuts Original and Barbara’s Multigrain Spoonfuls Original are listed too.
Adding fruit to make the cereal bowl makes the cereal sweeter, the milk sweeter, and more nutritious. Cooking oatmeal in the microwave can open the door to fun. Oatmeal with applesauce, cinnamon, and nuts will taste like a cake! But this kind of “cake” will do great things to your personal engine.
What’s the point?
We decided that there is great importance with eating Breakfast.
Cereal for breakfast is fast and quite common. But what is the nutrition value in that bowl of cold cereal? Will it help your kiddo to sit still and learn? Have you given his body a source of good “brain-power?” Remember poor fuel will make an engine stall, or stop, or sputter.
Creating a good breakfast can be simple. Start with a scrambled or fried egg. Add a couple of cherry tomatoes or perhaps a bit of last night’s vegetables. Raw vegetables are allowed at breakfast! And don’t forget the fibers of fruit. A couple carrots alongside scrambled eggs is a winner. Not only does it add colors, but great nutrition.
What about English Muffins and eggs? These can be made ahead to pop into your microwave. (You can scramble eggs on the weekend, cut into squares, freeze flat, and add to your muffin.)
Ten reasons why breakfast is so important:
Improves Concentration and Focus. …
Helps Lift Your Mood. …
Helps Manage Your Appetite. …
Helps Your Heart. …
Improves Academic Performance. …
Aids in Weight Management. …
Helps Pregnant Moms Meet Nutritional Needs. …
Boosts Your Immune System.
For many people it is also the time for milk! Don’t forget the milk. Even adults need calcium.
A glass of milk and some fruit is a sure win!
Calcium is important. If you can’t afford the bottle or box of milk, mix it 1/2 and 1/2 with dehydrated milk. Chill well and your family won’t notice the difference.
Your body needs calcium. Calcium is needed for growing bones, and for aging bones. Water or coffee or even tea does not make it, unless you add a generous amount of milk. No sugar.
Breakfast actually starts your metabolism. It energizes our body. We are concerned about our metabolism and find it difficult to lose weight. Why would you lose the ability to jump start your metabolism? Isn’t a faster metabolism what we want such that we can burn more calories?
You can also start with a good fiber cereal. Oatmeal? There are several different kinds: Steel Cut Oats are my favorite. Don’t buy the ready to serve packets. Too much sugar. You can make it just the same by buying quick cooking oats and cooking right in the bowl. Add milk. Add fruit. (Fruit cups with natural sugar) and you are good to go!
Different fruits will give the cereal different tastes. You can also add cocoa to the cereal. Just enough to make the cereal brown. Add strawberries!
So much better than the packet mix of Quaker Oats Strawberry Oatmeal. Some packets can carry 10-17 grams of sugar! or 4 teaspoons of sugar! Adding fruits is a good way to add taste and sweetness to quick cooking oats.
How about adding nuts and pure maple syrup? Strawberries and blueberries? All created in one bowl. (cheaper than by package) And with much more nutrition.
What are the suggestions for a fast and easy breakfast? Breakfast should give our kiddos learning power. Our school kiddos should also be able to sit still to learn.
You might be thinking: I don’t have time in the morning to serve everyone eggs and waffles. I can’t mange to cook sausage, eggs, toast, juice,or cereal. I have to get myself to work! My family is on the fly in the morning. We won’t have time to sit for breakfast. Preparing a big breakfast is not possible! (Oh I remember those days!)
Consider adding a Shake/supplement to your daily meals.
For my breakfast, I’m looking at protein/soy/plant-based shakes. I want the protein and fiber that I can easily digest. I did my research. I liked what I found, and what the nutrition values are. The one I chose is made from natural ingredients, not synthetic ingredients. I like that the one I chose is safe from harmful additives. And it is in a dissolvable powder.
If the shake has fiber, it has good energy/carbs for my body to work with. Proteins, plus Carbs are what I’m looking look for.
Your choice is up to you. Do your research!
You research your car. You researched for your home.
Why aren’t you researching for your health? Take the time to go on line and look for what is available.
When looking at protein shakes, choose a company that guarantees it’s products to be pure. Choose a company that offers a money-back guarantee if you don’t like it. This applies even after you have consumed the bottle.
Don’t do the research in the grocery aisle. Look it up ahead of time. Know what you are buying before you get to the store.
Don’t choose the shake on sale at Cosco or Walmart. Check it out first.
Does it have what you really want? And has it had any recalls? Do Olympic athletes drink it? Olympic athletes need to be chemically pure. Good question.
I choose Shaklee Corporation for all of the above.prescriptions. I researched and I like what I found.
I like that the Shaklee Company fuels the “stars.” I’m not talking paid movie stars. I’m talking Olympic athletes, and even the far-flung stars of NASA: astronauts. These athletes’ lives depend on good nutrition.
I’m adding a Shaklee Life Shake for my breakfast. I start the day with a shake, and some fruit. If I’m super hungry, I might add a slice of whole grain toast with peanut butter. I do this if I know the morning will be busy and with a lot of movement. Be conscious of good carbs. No white bread. Look for a good whole wheat bread. Maybe even with nuts and whole grains.
The shake shown is with Pumpkin Life Shake, with whipped cream and cinnamon on top! What a great start to the day! That will definitely start your day smiling!
You can add Chocolate Life Shake or Cafe Latte Life Shake to coffee at lunch. And enjoy some fruit and veggies.
I made a decision for myself and my family.
I don’t have the time. A shake seems to fit the time frame. I can add the contents together even the night before.
Then in the morning, add milk, or if Shaklee, even water works, and blend. (water does diminish some nutrients; we’ve done this when we were traveling and milk was not available.
I really like the Cafe Latte shake and it tastes great in my coffee! Or this fall, add the Salted Caramel. No need for creamers. I’m betting you will agree that is one Terrific Coffee/shake to take with you. (And a lot cheaper and better for you than Starbucks, who only adds sugars.)
I hope this leaves you with great Breakfast ideas. I know for myself, somedays it is hard to “think” a breakfast meal. My thoughts are to make it easy to fix and serve. And minimal clean up! And to prepare something that me and my family would really like to eat or drink.
What are you choosingfor your Breakfast?
Breakfast is an important meal. This is the meal that jumpstart your metabolism. This is the time to get your metabolism running on High. Don’t skip that important pitstop. Don’t skip this very important meal.
You plan for other meals. Plan for the most important one meal of the day. If you would like some help planning, I am here to help.
What you choose today will walk with you throughout the day. It will keep your engine running smoothly.
Get that motor running on Efficient! Choose Health.Start the day with a Good Breakfast: Every day.
ps: Can you tell I live in Indianapolis!
If you are interested in the Shaklee Life Shake products, check them out through my Wellness.MaryJessen website. The connection is below.
Most of us love to be outdoors. The sun not only provides us with light. Its warm rays also create “feel-good” chemicals released in our brain. Vitamin D, essential for healthy hair, skin, bones, and mood, come from the sun. However summer skin can leave us with a tight not-so-good feeling on our face.
Did you get sunburned this summer? Maybe your skin is a little darker? Did it tan?
Being aware of what damage the sun can do to our skin is the first step to healthy young-looking skin.
Our facial skin does age. It is exposed to the sun and UVA/UVB rays. Even the ultra-violet lights of the office can damage our skin. Did you know you should wear SPF makeup including lip mosturizer/SPF for work? It is surprising at what the overhead lights can do to damage our skin, and our lips.
The man below was a victim of his occupation. What do you think he did most of his life? Now he has to be diligent about his skin’s health and be on the lookout for cancer.
What is PhotoAging:
When the sun prematurely ages the skin, this is called photoaging. This can lead to skin cancer. Dermatologists refer to the damage the sun does to skin by several names. These include photoaging, photodamage, solar damage, or sun damage.
You will notice that the gal in the picture is not an old lady. Sun damage happens at any age when the skin is not protected. Staying out of the sun is sure protection; but who wants that?
We all need to learn to wear a hat when we are outside in the sun. Encourage your kiddos to wear hats. Have fun with it.
Too much sun can cause Photoaging. Dermatologists refer to the damage the sun does to skin by several names. These include photoaging, photodamage, solar damage, or sun damage.
Photoaging will increase your chances of skin cancer. Don’t play with that chance. Photoaging, caused by the sun, actually changes the DNA in your skin cells. Once the damage is done, the DNA damage cannot be reversed.
It doesn’t take long for your skin to be damaged. When the damage penetrates the lower layers of your skin, it becomes more difficult to handle. It may not be curable. It may also be difficult or costly to remove.
Some topical methods that may help your facial skin. You can treat, reduce and repair the effects of fine lines and wrinkles topically. These products will also smooth out your skin, giving it a softer touch. You can improve the feel, tone, and looks of your skin.
There are moisturizing creams that can protect your skin, and can include foundation creams that contain SPF protection. These products help in refreshing and protecting your skin and work well. The trick is to find a cream that doesn’t look layered on your face. You want a natural absorbing cream.
Look for Hylauronic Acid in the ingredients. This ingredient means that your moisturizer has “staying power.” The HA will lock in moisture and help to prevent drying. Look for this ingredient in body creams also.
Signs of photoaging: it can start early in life.
Photoaging can begin in your TWENTIES.
Signs can be: lines and wrinkles around eyes and mouth that increase in number and in depth. (Don’t forget that area of your face with sunscreen as it is often forgotten.)
Photoaging can also be worry lines on your forehead that never go away. Pigment changes, such as freckles, liver spots, age spots. White spots on your arms, legs, and back of hands (called idiopathic guttate hypomelanosis). (I have the white spots and they dry and itch. No cream will satisfy them, the damage is permanent.)
Uneven skin tone. Thinning of your skin. Lip lesions (actinic cheilitis) Red, rough scaly spots called actinic keratosis. Are you using an spf moisturizer for your lips?
These are all signs of skin damage.
Who is at risk?
Everyone really is at risk. From the time you started outside for a length of time in the sun, you are at risk. This includes now and into tomorrow if the sun shines over UV 3 rating.
However there are some people with greater susceptibility to sun damaged skin.
You are at risk if you have a light skin tone. If you have many moles. If you have freckles and burn before any tanning; this especially applies to people with red-heads and blondes. You are more apt to burn if your eyes are blue or green in color.
You are at risk if you enjoy tanning salons, and need that perfect bronzed look. During the week you are indoors, but on weekends you get intense sun exposure. Learn to use spray tans if coloring of your skin is important.
Are people of color at risk?
All skin colors are at risk of exposure to UV radiation. UV radiation exposure increases the risk of sun-damaged skin. People of color are less likely to get sun-burned because of the brown pigment, melanin, in their skin. Melanin protects the skin from some of the damaging sun’s UV rays.
If you have skin of color, you are less likely to burn. However, when it happens, your sunburn can be painful. It can also cause peeling. If this happens a lot as a young person, it increases your skin’s health risks as you age.
Oddly, there is no relationship of sun exposure and skin cancer for people of color. People of color are more likely to develop skin cancer on the palms of their hands. They may also develop it on the soles of their feet. The bad part is that this cancer is usually not detected until it is in later stages of cancer.
Health conditions that can predispose you for sun damaged skin:
You will have an increased risk of sun damage to your skin if you have an autoimmune disease. This includes Lupus erythematosus or any condition that would weaken your immune system.
Be careful if you have had an organ transplant. Be careful if you are taking any medication that can weaken your immune system. These include medications for arthritis, rheumatoid arthritis, psoriasis, inflammatory bowel disease, and cancer.
Some antibiotics will also increase your skin sensitivity. Be certain to read the prescription information when you are on an antibiotic. Ask your pharmacist for advice.
UVA and UVB light rays: the responsible rays for damage.
We’ve talked so much of UV and UVB rays. What are they?
The sun actually emits three different kinds of ultra-violet rays. Long wavelength UVA or UV, medium wavelength UVB, and short-wavelength UVC. The shorter the ray, the stronger the light.
Interesting that the UVC radiation, that can kill humans instantly ,is absorbed by our atmosphere and never reaches earth. What comes to mind is the talk of the depletion of the ozone layer from environmental pollution. More UVA and UVB rays can get to earth. All of that can result in more aggressive skin damage for humans.
UVA rays: penetrate into the deeper layers of our skin and are responsible for the immediate look of tanning. UVA rays are a great threat as much of these rays are able to reach earth’s surface. They are present all day long, even when it is cloudy. Where there is light: there is UVA rays capable of damaging your skin.
UVA Light penetrates all levels of your skin to the deepest layer. UV light is linked to wrinkles, and probably plays a role in skin cancer.
UVB rays: are the ones that mother warned you about: you can get a bad sunburn from them. These also can cause cancer which is the skin cancers that are in the top layers of your skin. UVB rays are often referred to as the “burning rays.”
UVC rays: are very dangerous, but the ozone layer protects us. We need to be conscious of environment pollution and take care of this protective layer for earth.
What can I do if I have sun-damaged skin?
If you skin is damaged from cumulative sun exposure, treatments may be available for you. However, it is wise to talk with your doctor first. Then check with your insurance carrier before beginning any skin treatment. Many skin treatments are considered cosmetic and are not covered.
If you are noticing new or changing moles or spots that are brown, black, red, or white, please see a Dermatologist. Do this promptly. This could be the start of skin cancer.
If you have had a spot on your skin that continues to bleed: see a Dermatologist.
The Best “treatment” is to do your best to prevent it from happening. Always apply sunscreen of at least 30spf or higher to ALL exposed skin before going outside. Sunscreen is not a suit of armour. Even when applied properly, no sunscreen provides 100% protection against UV radiation. (Remember to apply when the UV rays are above 3.)
If you are very self-conscious of the damage: please see a Dermatologist.
How to reduce premature aging of the skin?
Don’t smoke. If you smoke: Quit. Another great reason to never smoke.
Eat healthy foods: a diet high in fruits and vegetables.
Drink less alcohol. The sugars of alcohol can damage your skin.
Exercise increases circulation and boosts your immunity, which improves the quality of your skin.
Get adequate sleep. 7s-9 hours a night. Give your body time to repair itself.
Gently wash your skin. Scrubbing can irritate. Wash your face daily. Exfoliate only once a week. Wash sweat off your skin as soon as possible. Perspiration can irritate your skin.
Apply a moisturizer every day. Apply within 3 minutes of bathing to lock in moisture. Look for moisturizers that keep skin hydrated and create a natural barrier to help seal in moisture. Hylauronic Acid is a great ingredient to help lock in moisture.
Management and Treatment: when you need help.
Photoaging cannot be completely reversed but some treatments are available that can rejuvenate your skin. First if you suspect a problem, don’t hesitate to have your doctor check it out.
Age spots are caused by overactive pigment cells. Ultraviolet (UV) light speeds up the production of melanin, a natural pigment that gives skin its color. This is manifested as age spots on skin that has had years of sun exposure. This happens when melanin becomes clumped or is produced in high concentrations.
Possible treatments: Retinoids and retinols: These encourage skin cells to slough off. This allows new skin cells to come to the surface. They stimulate collagen production, which keeps your skin tighter. These products are good for fine lines, wrinkles, age spots, and for reducing roughness and the size of pores. Be careful as these products can also be drying to your skin’s surface.
Vitamin C and other antioxidants: These nutrients slow skin damage due to rough chemicals. The damage is from free radicals which can cause skin damage. Antioxidants can also slow skin aging, lessen UV radiation damage, and decrease the breakdown of collagen.
Eating a good diet, eliminating fast foods, is a good start. Incorporate vegetables and fruits in your diet. Add good fish more often.
Alpha hydroxy acid: an exfoliant, which promotes skin cell turnover. This also can be quite drying to your skin. Be careful with exfoliants. They should really only be used once a week. Consult with a dermatologist.
Lightening agents: can lighten blemishes, sunspots and uneven pigmentation. Be careful of these over-the-counter treatments. Watch out for the ingredient: hydroquinone. This drug ingredient has not been approved nor recognized as safe and effective.
Laser skin resurfacing: These treatments remove the top layer of your skin. They increase collagen production, making your skin smoother and more even looking in appearance. Laser skin resurfacing treats uneven skin pigmentation, age spots, sun-damaged skin, fine line and wrinkles and more. Check with your insurance for coverage as this may be seen as cosmetic and not covered.
There is also Fractional resurfacing, photodynamic therapy, cryotherapy , Dermabrasion, Dermal fillers.
The laser treatment cannot be seen with the naked eye. It targets only a fraction of the skin’s surface area during each treatment session by design. It leaves the remaining microscopically untreated skin to help rapidly heal the treated areas. These treatments only last 3-5 years before another treatment is needed.
You might want to look into the above treatments if you have significant skin damage. I don’t know if these treatments are covered by insurance.
Last: a Facelift, (rhytidectomy) neck lift, brow lift, or other plastic surgery procedures. Treatments can be painful, sore, and expensive.
Prevention: Start early and continue throughout your life.
Start young. Teach your kiddos how to take care of their skin. Skin care should be taught along with tooth-brushing. When habits start young, they become ingrained and last a lifetime.
Apply and ReApply Sunscreen every two hours if you are in the sun swimming, exercising, playing ball, driving your vehicle. Even outdoors on a cloudy day.
Learn to wear a wide-brim hat. Use sunglasses with UV protections.
Don’t be afraid to wear lightweight long-sleeved shirts and pants when in prolong sun outside. Look for clothing with ultraviolet protection factor label for extra protection. There are clothing lines available with good skin protection that can be worn in the heat of the summer.
Or:
Avoid peak UV hours in the sun: 10:00 am to 4:00 p.m
Avoid all kinds of tanning salons. If you want a tanned look, use a spray-on tanning product.
Advice:
Create a new habit: Use sunscreen and reapply every 2 hours when in the sun. Learn to wear a hat when outside.
Teach your family how to take care of their skin from childhood on. Buy them a good looking hat with a large brim!
Apples, apples what a treat Sweet and tart and good to eat Apples grown and apples red Hang from branches overhead And when they ripen, down they drop So we can taste our apple crop.
International Apple Day falls in September, on the 21st this year. There is an apple today for every taste. Options range from the very bitter Granny Smith to the sweet crunch of Honey Crisp. There are many more different choices in between. It seems every year there is a different apple introduced.
Apples are not just tasty to crunch, or bake. They are rich in nutrients: fibers, vitamins, and antioxidants. A great snack choice. Apples help protect us against diseases, support immune health, and even help to manage our weight.
Besides crunching, you can bake then, roast them, caramelize them, pie them, and even dunk for them!
Origin of the Apple:
Apples are not native to the US. There originated in Central Asia, in the Tien Shan mountains of mainly Kyrgyzstan and and parts of northwestern China. Traders along the Silk Road brought them to Europe. And the European colonists brought them to the United States.
Unfortunately you cannot grow an Apple tree from a seed of today’s apples. The tree you would grow would not resemble the apple you just ate. Apples must be propagated to attain the characteristics of the original apple. You have to plant more than one apple tree for it to pollinate. Our precious honey bee is responsible for most of the fertilization.
Johnny Appleseed/ John Chapman
Johnny Appleseed, his name was actually John Chapman (born September 26, 1774, Leominster, Massachusetts—died March 18?, 1845, near Fort Wayne, Indiana, U.S.) was an American missionary nurseryman of the North American frontier. He did not wear a pail on his head, nor did he walk barefoot as legend has it. But he did help to create apple-tree nursery stock throughout the Midwest.
Johnny Appleseed was a conservationist, frontiersman, and early horticulturist. He owned more than 1,200 acres of land across PA, Ohio, IN, and IL. He passed away near Fort Wayne, IN.
Chapman was quite eccentric, loved to develop nurseries. He did not believe in grafting a tree. Thus, his apples were small and tart. They were better suited to hard cider!
John Chapman will always be known as Johnny Appleseed for his dedication on bringing apple trees to the Midwest.
“An apple a day keeps the doctor away!”
Apples are quite popular and are ranked among the top three fruits of the world! They are easy to store and transport.
One serving of an apple provides 95 calories, 0 grams fat, 1 gram of protein, 25 grams of carbohydrates, 19 natural grams of sugar, and 3 grams of soluble and insoluble fiber.
An apple contains Vitamin C. It also gives us phytochemicals: quercetin, catechin, chlorogenic acid, and anthocyanin.
What do phytochemicals do for us? They protect your cells from damage caused by environmental toxins and the body’s natural chemical (metabolic) processes. “Phytochemicals have antioxidant properties and offer protection that decreases the risk of many diseases.”
UCLAhealth.org: “Phytochemicals also work as antimicrobial agents. They reduce the chance that viruses and bacteria (that) can grow in the body. Early research suggests that when an infection does occur, phytochemicals help ensure your immune system has an appropriate response. They can also reduce ongoing inflammation associated with inflammatory diseases.
Phytochemicals act as chemoprevention — they hinder cancer development — by preventing DNA damage. They can also repair mutated genes, slow cancer growth and help abnormal cells die more quickly. Making simple dietary changes to include more phytochemicals provides a safe, cost-effective way to prevent cancer.” (1)
When you peel an apple, you lose much of the fiber and the majority of flavonoids. (Quercetin: a flavonoid that has anti-inflammatory properties.)
We have heard that apples are good sources of Pectin. Pectin is a soluble fiber that may help prevent constipation, a modest effect on lowering LDL (the bad cholesterol). It can also help prevent some chronic diseases, including some cancers, and bowel disorders.
Sounds like a good idea to add that Apple a Day!
What about the pesticides?
We know that our fruit is heavily sprayed to prevent bugs and diseases. Who wants to eat a wormy apple? Most apples are washed before being sold. However, the remaining amount of pesticide is unknown. The type of pesticide is also unknown. Additionally, the residue left is unknown.
Although some pesticide residue can permeate the flesh, washing and peeling removes much of it. However, you are removing a lot of the nutrition. FDA suggests just a good scrubbing with water will work. No soap.
If you are concerned about pesticides, it is recommended to soak the apples in a baking soda solution. Use 1 teaspoon of baking soda and 2 cups of water. Soak for 10-15 minutes. Then rinse well. Dry thoroughly before storing.
Right now it is said that the benefits of eating an apple outweigh the potential pesticide risk.
To store apples:
Usually apples will stay fresh in your crisper drawer of your refrigerator for 1-2 months. Apples do continue to ripen after being picked. Store apples in their own drawer as they emit a gas that will speed the ripening of other fruits.
Apples will last on your counter for about 1-2 weeks, but the texture will change.
Which one: Apple juice or Apple Cider?
Apple juice has been filtered to remove solids. It is pasteurized so it remains fresher longer. Sugar is sometimes added. During filtration, the flavors of tart and bitterness from the natural apple flavonoids are removed. Apple juice is usually has a uniform sweet flavor.
Apple cider is produced from mashed raw apples that are pressed to extract the liquid. It is not filtered. It is sold pasteurized and unpasteurized. It can appear cloudy as it contains pulp and sediment. It is more acidic and contains more flavonoids than apple juice.
Now for the tasty part: a suggested easy recipe!
Number one favorite can be to slice the apple, and spread peanut butter on the slices!
2. Enjoy crisp apples with cheese. My kiddos loved this for an after school snack. I added whole wheat crackers.
Microwave “Baked” Apple for One.
Microwave “Baked” Apple for One
1 cored apple. Place in bowl with largest part of hole up.
Fill the hole with 1.1/2 tsp sugar, cinnamon, or even pumpkin spice. Add raisins or nuts as desired. You can even drizzle with maple syrup.
Wrap tightly your bowl in plastic wrap. Try to make air tight. The plastic wrap will bubble as apple cooks. It works like a steamer. Microwave on High for 5 minutes.
Remove from microwave oven, WITH GLOVES. The bowl will be quite HOT. Let Cool 5 minutes.
Serve alone or with ice cream, crumble cookies, crumbled graham crackers, or evaporated milk or 1/2 and 1/2. ENJOY!!
….The husky, rusty russel of the tossels of the corn,
and the raspin’ of the tangled leaves, as golden as the morn;
The stubble in the furries–kindo’ lonesome-like, but still
A preachin’ sermuns to us of the barns they growed to fill;
The strawstack in the medder, and the reaper in the shed;
the hosses in theyr stalls below–the clover over-head!–
O, it sets my hart a-clickin’ like the tickin’ of a clock,
When the frost is on the punkin, and the fodder’s in the shock!
Fall! Autumn! James Whitcomb Riley expresses it so poetically. We can almost feel it as we read an excerpt from his famous poem.
Fall is a transition time. The days get shorter every day, more noticeably by each week. It can be a busy time as we ready our homes and our families for the cold dark months ahead.
I do like Autumn (nicer sounding than “fall”…as in leaves…) There is color everywhere and the trees are so vibrant. We know that the leaf’s chlorophyll is what makes them green. As the day-light gets shorter, there is less and less time for photosynthesis to work. The green fades and the leaf’s actual color comes thru! The sap of the tree runs back to the root. The leaves drop. The tree above ground goes into winter’s rest.
Interesting to note: the colors of the trees are actually their nutrition showing thru. Carotenoids produce yellows, orange, and browns. Anthocyanins produce reds and purples. (You thought it was just humans that had them!) And of course, Chlorophyll which gives the leaf green color, but only with photosynthesis.
As the weather shifts, our bodies start to acclimate to the changing temperatures and humidity. This time of year disrupts our sleeping patterns. We rise in the dark. For a month, we come home in the dark. (How do they do it in Alaska?) Some of us really struggle with the time change.
WHEN DOES AUTUMN BEGIN? Who loves Autumn?
Some say Autumn starts September 1 (meteorologically). But I prefer the equinox date which falls on 22 or 23 of September. (Hey, it’s my birthday!)
A study done by the Journal of Aging, found that babies born in Autumn months actually live longer. Many live to 100! (However, it really is all about mobility, strength and balance that are necessary to lead to a longer life.)
AUTUMN ISTIME FOR A RESET, NOT JUST WITH THE CLOCK. We restart with new routines. Organization the night before is a sure way to de-stress the morning rush hour.
Autumn is the time we are back to routines. Vacations are over. School is in session. Families are creating schedules. The greatest “structure,” that comes back in Autumn, be that families are eating together again.
Routines give structure to the home and the family. It helps with managing stress to have a set routine at home. Learn to even choose the night before, the clothes for tomorrow. Lay out shoes and purses, briefcases, or book bags. Make certain any due materials are inside the proper bag and ready to go. Lay out coats if needed. Find the mittens if needed. Preparation the night before makes the mornings run a lot easier and allows time for Breakfast!
Many of us have problems with the time change. Shorter days and strange light-time can leave some people feeling confused and depressed, and can also create feelings of loneliness. Find ways to de-stress for yourself. Take up a hobby, join a social group or join a gym. Don’t let the light hours influence your day. Incorporate routines into your life. Set a bedtime routine. Set a morning routine. Routines do help and can give your mind peace.
STRESS AND S.A.D. Seasonal Affective Disorder (SAD) is a type of depression that’s related to changes in seasons. SAD begins and ends at about the same times every year. Stress can also contribute to feelings of sadness and depression. It is important to recognize the impact of both on mental health. It’s crucial to implement coping strategies and seek support from friends, family, or mental health professionals to manage these conditions. Additionally, engaging in regular physical activity is beneficial. Exposure to natural light can also help. Maintaining a healthy lifestyle can play a significant role in alleviating symptoms of both stress and SAD.
Adding more light and a bit of celebration of the Autumn holidays can help to relax Seasonal Affective Disorder (SAD). SAD is a type of depression triggered by the change of seasons. The increased darkness can be upsetting and depressing. Some people become very upset with the time change AND the added darkness. As the light dims outside, light up more inside. String indoor mini lights for decoration and ambiance. Decorate for the Autumn holidays such that coming home everyone will feel warm and invited. Autumn decorations do make a mental difference as they add cheer to a darker home.
Children today suffer from more stress than ever. Studies show that social networking and sometimes even on-line game-playing adds to their stress. Encourage hobbies and activities that give them a personal challenge. These activities should allow display of their work. Examples include painting, clay modeling, car models, sewing. All these activities do help a child’s mental health.
START WITH MEALS: Breakfast is a very important meal of the day. Learn how to make it easy and quick.
Make breakfast the meal of champions: Start with whole grain cereals. Try to stay away from boxed cereals as they are full of sugars. It is easier today to prepare oatmeal in the evening. Add some fruit and yogurt. Refrigerate it overnight. Have it all ready so in the morning family can enjoy breakfast.
Add apples to breakfast. My family like to add fruit cups to oatmeal. It gives natural sugar and the fruit is tasty. (only fruit with natural juices.) Whole grains are important for energy. There are many different types of oatmeal today. Try to stay away from instant as it has lost some nutrition with processing and added sugars. Milk is a good protein source in the morning. Add to milk a protein powder. There are many flavors to choose from. Have a colorful breakfast.
Prepare for morning meals on the weekend by making your family’s favorite egg/English Muffin. Make eggs on the weekend. Create an oblong pan of eggs to make breakfast sandwiches. Cut the eggs into squares. You can add your own cheese, meats, or bacon. This way, you can grab and go. English muffins hold up well in the freezer. Grab a sandwich. Nuke it. And an apple and you are ready for the day. Easy and cost-effective. Much tastier too! Add preserves to cheese on the muffin. Engage kiddos to create fun sandwiches. Don’t forget to label!
Make mealtimes important. Plan ahead for nutritious family meals that don’t take a lot of prep. Learn to shop only once a week. Incorporate Autumn’s harvest into your meals. This is a great time for stews and soups that simmer while you play or work. Take the time to set a pretty table. Use napkins. Make meal time special. Add some silk flowers? Or a pumpkin?
The American Heart Association actually offers mealtime conversation cards to get the “talk” going. (We have a tradition. We go around the table, with each person saying one thing, good or bad, about their day. Even if it is only lunch that was the highlight!) But don’t let lunch menus become a normal answer. Kiddos have to think and learn to remember. After a while, it is surprising to hear about their days. Ask also how they were treated during the day. Be aware of any signs of bullying.
FOODS TO INCORPORATE TO STAVE OFF AUTUMN ILLNESS: Warm soups and stews! Use Autumn vegetables for nutrition and flavor! Make a big batch to freeze for another meal.
The seasons change and as temperatures drop, our bodies naturally crave foods that give warmth. These types of foods offer comfort and help our immunity. Spice things up. Try something new.
What is a good choice to add in the Autumn time of year?
All kinds of berries: antioxidants.
Vitamin E: nuts, almonds, walnuts, brazil nuts are rich in vitamin E, zinc, and selenium that support our immunity.
Dark leafy vegetables (spinach, kale, swiss chard) are filled with Vitamin A, C and other antioxidants. These can be easily added to soups or stews.
Spices: Turmeric, ginger, cinnamon provide anti-inflammatory properties. These can be added to teas, curries, or baked goods. Turmeric is a good anti-inflammatory spice.
ProBiotic foods: make yogurt a daily food, but make it unsweetened. (Great for snacks. Can add fruits, or a drizzle of honey for sweetener.) Fermented foods such as saurkraut, kimchi and miso can be added to salads or sandwiches.
Don’t forget Autumn fruits; they can make a sweet dessert. Cut up ahead of time and serve on a platter. Offer two kinds or add a slice or two of cheese, or a couple nuts. Watch it disappear!
VITAMINS FOR AUTUMN: Autumn fruits are delicious! Be certain to check them out and add them to your meals!
Eating lots of fruits and vegetables can prevent some chronic health problems. They help your body stay strong and fight off infections. Be certain to add Vitamin C-rich foods, like oranges, broccoli and kale. Limit sugary drinks. Water does taste good with sliced fruit in it!
Vitamin D3 is another winter vitamin that you want to add. It is commonly called the “sunshine vitamin,” which is in short supply as the days get shorter. Vitamin D3 is great also for your immunity. Kids vitamins today are very tasty and easy for them to take.
Echinacea and elderberry are known as great age-old remedies to combat the common cold. Be certain to talk with your physician before adding herbal supplements. This will make certain there is no contra-indication if you are on prescription medications. Both herbs are great in teas, especially warm or hot.
UNPLUG AND GET YOUR LEGS MOVING!
This is a great time for hayrides, and pumpkin and apple farms. Take advantage of cool clean air in the Autumn. It will also reduce the stress of the changes happening with routines and schedules. And it is fun to explore together.
Of course, for the above to work: we all need to unplug. Set a time frame for social networks or emails. No phones at the dinner table. Leave them on the counter, on silent. Suggestion is to definitely unplug at least one hour before bedtime.
This is a great time for walks, jogging, cycling, hiking, apple picking, pumpkin choosing and gardening.
Do dress appropriately for the weather. Perhaps keep a light jacket in the car for impromptu excursions. It will be useful if the weather turns cooler than when you started out.
Remember your sun screen when outside. UVA/UVB rays are there even in cooler days and cloudy days. You can still get sunburn.
Use moisturizers for your skin and lip balm to prevent dry lips. Add a humidifier inside once the heat is constantly on. Condition your hair and don’t style it too tight. Use a cap. Don’t forget hydration. You need proper hydration at any time of the year, not just in the heat of summer.
BEDTIME ROUTINES:
Create a family bedtime routine: our bodies loves routines and it will help you calm enough to sleep. Being outside before/right after dinner, will also help your body rest. Perhaps try reading before sleeping, be careful of blue light as it can interrupt sleep signals. Listen to calming music works for many. Children love to be read to before turning over to sleep. Great snuggle time and Hug time.
We all need at least 7-9 hours of rest each night. Children need more. Schedule your sleep time as important as that meeting for tomorrow.
DON’T FORGET YOUR PERSONAL HEALTH:
Take the time to create doctor appointments. Health checkups are important as we go into the cold, dry, indoor months. Schedule wellness check-ups (make certain boosters are up to date), and don’t forget the dentist. Eyes should also be checked. If you haven’t had flu or CoVid boosters, schedule them too. A once-a-year check up gives you and your doctor a baseline for your health.
BASIC HYGIENE DOES HELP OUR IMMUNITY:
Talk about hygiene to our kiddos: Washing hands regularly. Remind our kiddos not to touch their face often. They should cover their mouth when they sneeze, using their inside arm. Include face washing and teeth brushing at the beginning and end of the day, part of their routines. These routines will go on into their adulthood.
Show kiddos how to properly wash their hands. Rub with soap for at least 20 seconds, or recite “Mary had a little lamb” in their heads. Encourage good hand washing especially at school or when coming indoors from anywhere outside. Not a bad idea for kiddos busy hands, to wash their hands before eating. This is the time of year for colds and flu. Hand washing does make a difference in keeping some of those germs away.
Multi-generation family walking in autumn park is always special. Invite your extended family and make it a fun explore.
Autumn is a gathering time. We gather our crops and harvest them. We gather more together in closed places. Keep up on good health tips to keep your immunity strong. Embrace Autumn and get outside to enjoy Mother Nature’s greatest art work of colors! Challenge: who can find the Biggest Leaf!
What a powerful thought to send. “I think of you often. I hope that in some way, just knowing that you’re on my mind, will brighten up your day.”
How did just reading that thought make you feel?
It is hard to imagine in our busy world that there are others thinking positive thoughts for us each day.
But it is a declaration of positive thinking to send a paper Hug. Positive thinking happens when we think of others in our minds, and not of ourselves. Positive thinking or being an optimist with life can have a huge impact on our own physical and mental health. This doesn’t mean you are ignoring the current problems or challenges of the day. It simply means you approach life with thoughts of things working out for the good.
There are physical health benefits of positive thinking. These include a longer life span and lower chances of a heart attack. It also results in better all-round physical health. There is greater resistance to illness like the common cold. Other benefits include lower blood pressure, better pain management, and better stress management.
With positive thinking, we are more creative. We become clearer thinkers. We are better to have around; we find joy in life. We have better coping skills. We experience less depression. We also develop greater problem-solving skills.
Positive thinking can lead us to think of others and a want to encourage others to feel good too.
Sending a card is a small gesture of positive thinking. Texting a note is another simple way to show you care. Better yet, making a phone call can make a big difference in someone else’s life.
What to say? First: Make it simple. Don’t worry about perfect sentence structure. Use simple everyday words. Add meaning to your words. “Sending thoughts and hugs!” “You’ve got this!” You can add why you are writing. Start with “dear” or just “Hi!” Or just a note: “just wanted to say, I’m missing you today. Hugs!” Make it simple. Short sentences.
We worry about our physical health. We exercise. We eat good nutritious foods. But we also need to consider our mental health. Sometimes when one is down, a note to cheer another may be the solution for both receiver and sender.
In 2014, “Thinking of You Week,” was actually established by the Greeting Card Association of England. (really!) It protects and encourages the British greeting card industry.
In 2018, it came across the pond and was caught on by our greeting card industry. This whole concept has grown in popularity since then. We all like happy mail!
The week chosen for “Thinking of You” is September 16 thru the 22, 2024. Now I’m not advertising for the card industry. I have no stock in Hallmark! I just believe in sending out good mail. Sending out a paper Hug.
We all get so much junk mail. Many times it doesn’t even get into the house if you are walking by the garage waste basket.
Wouldn’t it be fun to get a note that says: “I’m thinking of you?”
I know when I send them, I wait in anticipation for their arrival at my friends. The whole act makes my day better. I’m sending that paper hug to someone who just might be glad it came that day!
Question? Did you save your last ‘feeling good’ card? Many times I add it to my bulletin board in my office, or just stand it on a shelf. It’s a nice reminder that someone cares.
Taking care of your own mental health can be fun. Learn to be a positive thinker. Turn off the news! Create a card on line. Go to the Dollar Store and pick one out. And take the time to send it. Someone will be Very Glad you did.
Take time this week to send a note of care to someone you miss or love. You will feel that Love come back.
Sun damage happens at any age when the skin is not protected. Staying out of the sun is sure protection; but who wants that? 
Mary Jessen: Wellness Makes Cents 
