CRANBERRIES TO FIRE UP EXHAUSTED NERVE CELLS

According to researchers at the University of Cincinnati, cranberries are packed with anthocyanins, nerve- energizing compounds. They suggest enjoying this tangy fruit daily whether in juice form or sauce form to feel 33% more upbeat and energized. These same anthocyanin compounds are also found in blueberries. As we head into the holiday season, you may want to enjoy some cranberries every day.

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PUMPKIN IS CALMING

Now that we are into the 'ber months, pumpkin spice is showing up in everything. If they use real pumpkin, guess what? Pumpkin is packed with brain-soothing compounds. Researchers have found that pumpkin can help one to feel 45% more calm. Yummy and healthy.

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ENJOY ROSEMARY

Research shows that not only is rosemary an aromatic herb, but it can help us sail through sick seasons. As we head into Fall and colds and flu season, be aware that the compounds in rosemary stimulate white blood cells to attack invading germs. And it gets even better. If you should get sick, those compounds in rosemary have been shown to help you recover 33% faster. Let's hear it for rosemary. Yeah, rosemary!

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DIABETICS AND SWEET POTATOES

Diabetics, as we head into the Fall season and the two biggest 'feasting' holidays of the year, don't be afraid of sweet potatoes. Having said that, skip the ones covered in brown sugar and marshmallows. A study in BMJ Open Diabetes Research & Care suggests regularly enjoying sweet potatoes can help you stay 60% more focused. The reason? Sweet potatoes are rich in carotenoids, nutrients that control insulin resistance and heighten blood-sugar control, thus improving the flow of energizing glucose to brain and body cells. This is not an excuse to gorge on sweet potatoes; it does however give us reason to enjoy this tasty veggie.

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CINNAMON AND BLOOD SUGAR

As a diabetic, I am always encouraging people to use cinnamon, especially in their cooking and baking. One of the things we all deal with is blood sugar flux. Not only can that be dangerous for some diabetics, but it can also be noticed by nondiabetics alike. USDA research has found that as little as 1/2 teaspoon of cinnamon daily can slash blood sugar flux by 20%. There are many ways one can find to slip a little cinnamon into their day. Even in a cup of tea if you don't cook or bake. Sprinkle a little cinnamon on oatmeal, etc. This one small change could help you control those pesky blood sugar spikes.

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MORE GOOD NEWS ABOUT APPLES

Yesterday we discussed apples and energy. Today we will continue with a little more information about apples. There are compounds in the apple's skin that trigger the pancreas to release insulin and move sugar out of the bloodstream. Hello diabetics, do not peel your apples!

Brazilian researchers report that women who eat three apples a day (wow, I've only been eating one) lose 28% more weight than those who don't. So, ladies, if you want to lose weight, you might want to eat three apples a day! I am sure that is a simple apple, not apple pie, caramel apples, etc.

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APPLES AND ENERGY

Fall and apples just seem to go together. Fall and the holidays make us think of apple pie, cider, caramel apples and more. Maybe we should add energy to that list. Apples contain malic acid, a compound French investigators say helps muscle cells convert food into adenosine triphosphate, or ATP, the energy enzyme that boosts focus, stamina and can-do spirit by 34%. So, enjoy this fall fruit in all the treats you love, but remember an apple in is an excellent treat on its own. It doesn't have to be dressed up to be good.

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GOOD NEWS IF YOU ENJOY AVOCADOS

If you love avocados and the guacamole made from them, more good news for you! According to research reported in the Journal of the American Heart Association, enjoying an avocado every day does your body good. It was a short study, but the results were obvious. The researchers asked volunteers to include one avocado in their diet every day for six months. The result, they found that including one avocado a day improved the volunteers overall diet quality.  That is a factor that has been linked to a reduced risk of developing heart disease, diabetes, even some types of cancer. Penny Kris-Etherton, Ph.D., the study author stated, "Incorporating an avocado per day did not cause weight gain and also brought about a slight decrease in LDL cholesterol--all important findings for better health."

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PEPPERMINT ENHANCES ENERGY

According to researchers whose findings were reported in the Journal of the International Society of Sports Nutrition, people who enjoy peppermint-flavored drinks reported having 51% more energy throughout the day and 25% more endurance during strenuous tasks. Credit is given to the antioxidants in peppermint that ward off stamina-sapping oxidative stress.

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PEPPERMINT BOOSTS HAPPINESS

British Researchers found that sipping on a peppermint drink can boost your mood, making you feel happier in as little as three minutes. The peppermint causes the release of mood-boosting alpha waves, which are electrical impulses in the brain, that make you feel upbeat or happier. Sad, having a bad day, or just in a lousy mood? How about a cup of peppermint tea?

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PEPPERMINT FOR PAIN?

Scientists at Stanford University say sipping a Peppermint drink or otherwise enjoying peppermint can make one pain free in as little as 10 minutes. Peppermint's fresh scent and flavor come from menthol oil, known to tamp down pain signals and soothe ache-causing inflammation. Note that one must be using real peppermint, not a peppermint flavoring. And be aware we are talking the aches that are caused by inflammation, not all pain.

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BANANA TEA FOR BLOATING

This information caught my attention because I had never heard of banana tea, have you? The more I read about this, the more I realized we are definitely coming into the time of year where this information might come in handy. Fall and Winter are seasons where we do a lot of snacking. Whether it is in front of the TV watching sports, attending seasonal parties, etc, we are often snacking on salty snacks. Think popcorn, pretzels, etc. If you wake up the next morning bloated, especially in the belly area, you may want to try Banana Tea. Below is the information for making this remedy.

1 unpeeled organic banana, I would wash this thing well

3 cups water

Cut the ends off the banana and discard (do not peel the banana)

Place the water and banana in a pan and bring to a boil. Boil for 15 minutes. Stain 1 cup of the liquid in a cup and sip.

Research shows the potassium counteracts the built-up sodium that causes retention, flushing excess fluids to relieve swelling in under an hour.

Well, there you have it, folks. I am so happy I was able to introduce you to this new morning brew. You can let me know how it works!! Actually, banana peel tea is touted in some circles as containing several medicinal benefits other than the bloating mentioned here.

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MAKE YOUR OWN JOINT PAIN RELIEF LOTION

If you have achy joints after minor chores such as gift wrapping, baking, gardening, etc, try making a natural remedy at home. Add a drop of clove oil or a pinch of ground cloves to a dollop of unscented hand lotion. Firmly massage the lotion into the sore spots. Studies have shown that the eugenol in the spice can block pain-triggering inflammation the same way prescription painkillers do, and without the side effects some pain meds may cause.

HOW TO ANSWER DEMENTIA PATIENTS WHO WANT TO GO HOME

 A friend of mine posted this. It is so on the mark; I am reposting it here. This is important information.

WHAT IS A SERVING SIZE OF FRENCH FRIES?

Many don't really understand what a serving is!  A plate full of french fries is not a serving!  A serving of french fries is basically 10 fries.  Of course french fries come in many different sizes.  Use your common sense when determining how many your serving should be.  If you are eating the very thin matchstick fries, obviously 10 is not a full serving.  However if you are eating those big ole steak fries, 10 may be more than a serving.  The ten french fries that make up a serving are obviously average-sized fries.  Why is this important?  If you are on a diet for any reason, especially if you are diabetic or have a similar health situation, it is important that you don't fool yourself! To say, "I only ate a serving of french fries.  I don't know why my blood sugar shot up," is fooling yourself if you ate a regular or large size serving at your favorite restaurant.  Be responsible and eat only 1 serving, that is one real serving!

STRAWBERRIES MAY GUARD AGAINST ALZHEIMER'S

As if we need it, here is another reason to enjoy strawberries. Researchers at Chicago's Rush University suggests that enjoying fresh or frozen strawberries in your diet may keep your brain healthy for years to come. When investigators reviewed the diets of almost 600 older people, they found that the brains of those who ate the most strawberries had markedly fewer tau protein tangles, which have come to the forefront as a key marker of Alzheimer's disease. The researchers say pelargonidin, a compound in the strawberries, reduces brain inflammation to prevent these tangles from forming. What a tasty way to protect ourselves from a terrible disease.

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BROCCOLI CALMS NERVE CELLS

Here is another reason to eat your broccoli. A University of Georgia study around three years ago found that eating a cup a day of broccoli may cut edginess and anxiety by as much as 72%. Credit goes to the carotenoids; a nutrient found abundantly in broccoli. Carotenoids keep a group of nerve cells (the HPA axis) calm, reducing their production of troublesome stress hormones like adrenaline. If anxiety is a problem for you, you may want to increase your consumption of broccoli.

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TWO MORE TIPS FOR STARTING THE RESILIENCE RX

Today completes this series of post on resilience. Today we give the last two actions for getting started on the resilience RX mentioned in this series. The 10-point 

Prescription for Resilience is the product of research by Dennis S. Charney, M.D. and Steven Southwick, M.D. We followed the information in WomansDay.com 2024. Below are the last two actions.

Phone a friend.

• The late psychologist Christopher Peterson was once asked to briefly explain positive psychology. His answer, "Other people matter. Period." Friends make us feel stronger and make the hard stuff in life more doable. One study showed that people perceived a hill as less steep when standing next to or even just thinking about a supportive friend. Lean into your network.

Tell your stories.

• Whatever you're dealing with, talk about it, write about it, just get it out. Writing or talking about a bad experience helps you process the negativity better than merely thinking about that hardship. To tell your story, You could...
• Help someone else! Our resilience is strengthened by recognizing that we are all experts on our own lives and can have a positive impact on others.
• Find your voice. Expressing your experience in story form (beginning, middle, and end) helps you see it as part of a journey toward becoming the person you want to be.
• Reaffirm your values. By telling our stories, we learn about ourselves and clarify what's important.

Remember this: Even when we're in the throes of really awful times, we don't have to lose our appreciation of humor. A good laugh can be very theraputic.

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MORE IDEAS FOR GETTING STARTED ON THE RESILIENCE RX

 Continuing on ways to fulfill your prescription for resilience. Our third action (actions one and two were discussed yesterday) is to Laugh it off!

Who doesn't love a good laugh? There is a reason a good laugh makes us feel better. Humor is a hit of pleasure that spikes dopamine and other feel-good brain chemicals. It increases positive emotions, broadening our thinking. With a more open mind, it's easier to engage in the reappraisal and perspective-shifting that help us deal with tough stuff. Humor has been linked to the lowering of both anxiety and catastrophizing thought patterns. It also helps you feel closer to others, which shores up your support network, another big factor in resilience. Science suggests that memes or jokes that take direct aim at pain points can be especially effective because they manage to combine the positive (laughing, humor) with the negative (struggle).

Humor...

• increases postive emotions
• broadens our thinking
• makes it easier to shift perspective

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IDEAS TO HELP GET STARTED ON THE RX PRESCRIPTION

Continuing on the topic of resilience. Yesterday's post gave a prescription for working on resilience. Today we will start talking about some of the ways to implement that prescription. 

Action number one: Reframe what's lame

Reframing or reinterpreting negative thoughts plays a vital role in resilience. Reframing helps prevent negative thoughts and feelings from acting like gremlins, because those negative emotions can multiply, intensify, and overwhelm one if they are left unchecked. Below are 3 tips to help reframe.

1. Swap "have to" for "get to"
2. Go from "why me?" to "why not me?"
3. Turn "to-don'ts" into to-do's"

Action number two: Find a role model

Nearly every one of the highly resilient people Dr. Charney and Dr. Southwick studied named at least one person they looked to for cues on how to behave in the face of, think about, and approach extreme stress. The person you choose could be anyone - a friend, a family member, a famous person, a child, etc. It can be someone who suffered similar hardships or someone who fought a totally different fight. Here is the important thing; when facing adversity, they embody the resilience you want to have, inspiring you and showing you a way forward.

In our next post we will continue with more helps.

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