Susan U. Neal's Blog, page 10

5 Strategies for Food Addiction When You’re Losing Control

Are you on the edge of losing control in your battle over food addiction? Food addiction is one of the hardest things to overcome . . .  I mean, we must eat. So how can you defeat food addiction when you’re losing control? Take a deep breath. Pull up a chair. Grab a cup of coffee or tea, and let’s chat about 5 strategies for food addiction. 

I’m a recovering food addict. Note I said, recovering and not recovered. This battle is for life. I get it; I get you. During my year-long journey to shed 100 pounds, and while maintaining my weight loss for four years, I learned some vital lessons. I hope these tips will help you and give you hope for a permanent healthy lifestyle.

The valuable lessons I learned were recently reinforced. I share from experience and spending time in the trenches more than once during my joy-filled journey of defeating decades of obesity, binge eating, and food addiction. 

Here’s the short story of how I implemented the strategies that aided me in this battle. One recent day was the absolute pits. Ever had days like that?

You know those days. I came home from a very stressful meeting, and the urge to relapse into a binge eating pattern overwhelmed me in a way I hadn’t experienced in quite a long time. Like dropping to my knees, weeping, and praying because of overwhelming circumstances. Have you been there? It’s painful, frustrating, and exhausting. And most of the time, we succumb to this overwhelm and end up binge eating and feeding our food addiction.

But we don’t have to succumb. I escaped this battle strong enough to share these strategies with you to help you win this battle day by day. Let’s prepare with these strategies for our best chance to stand! So, let’s face this battle head-on with five strategies you can begin using today.

Food Addiction is Mostly About Feelings

Let’s just cut straight to the heart of it all. Or the mindset of it all. Weight loss, food addiction, and binge eating are seated in our minds. We experience emotional triggers and must decide how to comfort our feelings.

Reflecting on thirty years of living unwell, I realize that I used food for a wide variety of feelings. Not just negative emotions, but also positive feelings . . . hey, let’s celebrate every positive thing with food, too. I was trapped in a harsh ride of the emotional rollercoaster and my excuses.

One of the best tools to process these feelings is a Feelings Wheel my therapist shared. We can use my very bad day as a perfect example of using the Feelings Wheel.

The meeting I endured left me feeling bad (the inner core feeling on my wheel). Heading out to the next layer of feelings on the wheel, I identify with the feeling of being wholly stressed after that meeting. The wheel’s outer ring moves from stressed to overwhelmed and out of control for deeper insight into my feelings. Check and check. Those feelings caused me to experience a strong urge to binge eat.

The sooner we accept that the battle for our health plays out in the mind, the better day-by-day progress we can make. Grab the Feelings Wheel for your use or find a great therapist to help you in this battle.

Ever felt bad, stressed, overwhelmed, out-of-control? How do we respond? We need some steadfast fundamentals in our journey.

Food Addiction Recovery Requires Healthy Lifestyle Fundamentals

In my health coaching, I begin with each client’s importance in making that very first choice. It’s foundational and fundamental to finding victory in this battle. Fundamental means something is a central or primary rule or principle on which something is based.

Do you want to live healthily? You’ve got the resolve to make these changes––it’s time to define your fundamental reasons for this journey you are on.

Spend some time examining your motivation and reasons for pursuing a healthy lifestyle. Consider your why? Journal about it. Get creative. And use this time of reflection to be fundamental to your goal setting. Goals keep you accountable. Always have your goals established for future evaluation. 

Fundamentally, we can’t arrive where we don’t know where we are going. Knowing where we are going and making progress day-by-day creates momentum, and momentum is fundamental to your goal of a lasting lifestyle transformation.

If you would like to read more about food addiction see, 5 Reasons Binge Eat and Are We Addicted to Sugar and Carbs?

Food Addiction Involves Food Choices 

After thirty years of following the standard American dietary advice and living in morbid obesity, I finally discovered the truth that I had severely damaged my metabolic health. I did not know I was carbohydrate intolerant. Now, not everyone is as carb sensitive as I am, but it was mind-blowing to discover a new concept and a new way of eating to fix my chronic health issues.

What I learned through adopting a low-carb diet changed my life forever. As I continue this path of healthy eating for my metabolism, I will never risk damaging my health again by returning to a high-carb diet.

I discovered a few essential concepts: sugar is highly addictive, and factory processed foods are loaded with sugar to keep you addicted and come back for more! Physiologically, we are trapped in this vicious cycle as our brains scream at us––feed me more sugar!

When I landed on the number one website in the low-carb community, Diet Doctor, I learned we could fix our health with a healthy diet. I need a low-carb and low-sugar diet; you might need a gluten-free diet––but it’s essential to understand that our food choices have the most significant impact on our physical health. 

As I felt better physically, my emotional and spiritual health improved significantly. The right food choice for you will help heal you in body, mind, and spirit. Being healthy and whole in your entire being is the best weapon for overcoming your food addiction.

Food Addiction–Through Fasting Comes Victory

If you ask me what the most crucial strategy or tool in my victory over food addiction is . . . hands down, my answer is fasting. Hear me out.

Fasting is the best gift in a healthy lifestyle. I discovered the hard truth that we are not designed to eat around the clock. Eating around the clock left my metabolism, experiencing blood sugar highs and lows all day, every day. The result was the intense desire to eat around the clock. Fasting helped me break this vicious cycle both physically and mentally.

Fasting can be a key component in breaking your food addiction as we teach our body (physiologically) that we do not need to be fed sugar all day long. Fasting helps move our metabolism from chronic sugar burner to fat burner. You can learn more about getting started with fasting on this blog: A Beginner’s Guide to Intermittent Fasting.

Even more than the physical and emotional benefits of fasting, the spiritual aspect is Biblical and will increase your faith––which is the final strategy I use.

Food Addiction is Winnable with Faith

Most importantly, your faith must be the most critical weapon in your arsenal. Back to my story of that bad, stressed, overwhelmed, and out of control day.

Paul writes about my losing strategy in Ephesians 2:3, All of us also lived among them at one time, gratifying the cravings of our flesh and following its desires and thoughts. Like the rest, we were by nature deserving of wrath.

I acknowledge this history––I craved all the wrong things to satisfy my soul! I never read my Bible daily or with passion. Incredibly, God flipped the cravings of my life, and my entire being craved nourishment from Him as my primary source of fuel.

So, on this recent day, how did I respond? 

First, I took a deep breath. I mentally went to my new strategies fast. I grabbed my Feelings Wheel. I identified those feelings of bad, stressed, overwhelmed, and out of control. I knew I was on the brink of losing control. 

On this brink, I run to one of my favorite Scriptures found in Psalm 63:1. David knows this deep longing in his soul: You, God, are my God, earnestly I seek you; I thirst for you, my whole being longs for you, in a dry and parched land where there is no water

Friend, run! Run to your faith. Run to Scriptures that speak of self-control and making wise choices in your journey. 

Sometimes we need a melt-down moment. That day I wept bitterly. I journaled. I pleaded with God to take away this urge to drown my sorrow in a binge. I took time to work this out with Him.

Then I got up, distracted myself with some household chores, and a phone call to an encouraging friend. A few hours later, I finally sat down with a cup of herbal tea and breathed a huge sigh of relief. A little weary from the battle, but satisfied by the outcome. All glory to God!

For many years I succumbed to these scenarios. I know you can relate. Thirty years I craved all the wrong and fleshly things, leading to my food addiction and episodes of binge eating. Friend, we don’t have to live like this.

You, too, can be fully satisfied by trusting God to care for every need and longing in your heart and soul. God is Jehovah Rapha (healer) and Jehovah Jireh (provider). He cares about your healthy lifestyle in body, mind, and spirit.

These strategies will help you claim victory over your food addiction and beat back an upcoming binge eating episode. From feelings to fundamentals, use food choices and fasting while relying on your faith. Repeat when and how often and necessary!

About the Author

Christine Trimpe is a former casual Christian, now passionate about Christ, coffee, and connecting with you. Christine’s transformation story and victory over obesity and chronic illness of her body, mind, and spirit will inspire you to strengthen your own joy-fueled adventure with Jesus. She’s been where you’ve been, where you are, or where you want to be through seasons of trials and triumphs. Whether you need physical, emotional, or spiritual healing, she encourages you to delight in God’s Word daily for lasting life transformation to step up and into God’s calling in your life. Her latest release is Seeking Joy through the Gospel of Luke. Learn more about Christine’s writing, speaking, and coaching at ChristineTrimpe.com.

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How to Walk and Multitask at the Same Time

Have you used excuses to keep you from developing a healthy lifestyle with regular exercise? I did. I couldn’t see how I could add in a daily walk to my busy schedule until I learned how to walk and multitask at the same time. Now I get healthy and mark items off my to-do list at the same time!

My brain knew how vitally important an exercise plan was for my life, yet my head convinced me I had too many other irons in the fire to follow through with an exercise regimen consistently.

“I don’t have time to walk.” 

“I’m too busy to exercise.”

“I have too many other responsibilities to take time to walk.”

However, when my daughter’s boyfriend proposed and set the wedding for ten months later, I knew I had limited time to lose unwanted (and unhealthy) pounds that I’d slowly added over the last couple of years. Also contributing to my motivation—my active, two-year-old grandson prompted my desire for more energy and stamina. I knew I needed to get healthy, for my sake, as well as for those I love that I wanted to spend quality time with.

How Will I Find Time to Walk?   

I don’t work outside the home, but I do work full-time as a journalist and author. (Well, the clock shows full-time … the paycheck doesn’t necessarily reflect “full-time status,” but I certainly enjoy what I do.) Between my writing and managing the home, I always felt like something needed my attention. 

Laundry.

Dishes.

Meals.

Pets.

Hubby.

Adult kiddos.

Grandson.

Writing deadlines.

Brainstorming time for new writing projects.

Books to read for pleasure and research.

Phone calls to family members or friend.

Not to mention … time with the Lord. 

I didn’t see how I could add in a daily lengthy walk to my busy schedule. Yet my brain kept reminding me of the benefits of walking. 

Benefits of a Daily Walk

In an article on the MayoClinic.org site, found here: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261, a hefty list boasts these benefits of a daily, brisk walk: 

* maintaining a healthy weight 

* losing body fat

* preventing or managing heart disease, stroke, high blood pressure, cancer, and type 2 diabetes

* improving cardiovascular fitness

* strengthening bones and muscles

* increasing energy levels

* improving mood

* improving cognition

* improving memory

* improving sleep

* improving balance and coordination

* strengthening the immune system

* reducing stress 

*reducing tension

* boosting spirits

* staying strong and active. 

The benefits of walking definitely outweigh all of my excuses! 

Lace-up the Shoes and Put on the Multitasking Cape

I knew I had to buckle down and start walking! I just had to decide what to cut from my schedule in order to fit it in. Then it dawned on me that perhaps I could multitask while I walked. So many of the items on my “to-do” list for each day could be performed simultaneously with my walks. 

When I realized how many bullet points on my to-do list could be marked off with my walk, I felt more motivated to head out the door each morning. Here are a few of the tasks and responsibilities I added to my walks each day.

1) Prayer time

One of my very favorite spots to pray is my front porch swing. For a long time, I’ve loved singing and praying out loud. Something about being outside in God’s creation makes me feel much closer to Him. Well, I figured out quickly that walking with the beauty of God’s creations surrounding me gives me those same close feelings. And got me moving, too. 

I stay focused more on my prayers when I talk aloud to God. My mind wanders when I pray silently … to my grocery list to thoughts of “what’s for dinner?” to thoughts about the kids…anything but the Lord. Talking out loud to God, as if He’s right next to me, keeps my thoughts on Him. 

I’ll admit, I often feel a tad embarrassed when a neighbor drives by and I appear to be talking to myself, so I stuffed earbuds in my ears to give the impression that I’m listening to music. But, most of the time, I just chat away to the Lord, without a care of who might pay attention as they drive by.

My prayer time is my first priority when I walk in the morning. And, according to the needs of my friends and family and world in general, those times with the Lord can often last over an hour. I start with praise, seek forgiveness for my transgressions, thank Him for His gifts (and I try to be really specific with my thanksgiving!), and then I move on to my petitions. 

And, on those days when I have lots on my mind, while I walk and tend to be easily distracted by the new baby calves in the field or the bluebirds flitting on the power lines or the Canada geese flying over in V-formation, well, then I just tell the Lord, “I’m sorry I’m distracted today and seem to be rambling, but, my prayers are sincere, God, and I’m thankful You hear every word uttered from my lips and from my heart.”

2) Administrative Assistant Tasks

My prayer time usually dominates my early-morning walk. When I come to that point in the day when I need to make phone calls—either to check on my aging mom, one of my adult kiddos, or one of my siblings or if I need to schedule a doctor’s appointment or call about an insurance question that I expect to be on hold for an extended period or when I want to check on a sick friend or catch up with a long-distance friend going through chemo or whatever else might occupy my time on the phone, I lace up my shoes and head out the door again. I put the phone on speaker, so that I can pull up my calendar if I’m making an appointment or check a correspondence in my email, and I chat away. It always helps me to keep a running list of “calls to make” in the notes section of my phone. That way, if someone doesn’t answer my call or one call goes quicker than I expected, I check my list for another call to make. 

3) Reading Time 

As writers, we’re reminded by “those in the know” to read often in our genre, as well as other genres, to improve our writing skills and enhance our creativity. But, as much as I love reading, it always seemed to get pushed lower on my priority list when I needed to fold clothes or cook a meal or do the dishes. Reading felt like “frivolous” time, because I enjoyed it so much. But when I combined it with my afternoon walk, I didn’t feel guilty for “just reading” instead of accomplishing something else on my list. 

I downloaded the app from my local library and check out audiobooks for free. Then, I let my phone “read” to me as I walk. I’ve marked so many to-be-read books off my list while adding steps to my daily walk! 

4) Podcasts and Sermon Catch-up

I’ve often used my afternoon walks to catch up on a sermon I missed or to listen to another sermon for the week. I tune in to podcasts that I wanted to enjoy but seldom took the time away from my day to listen to an entire episode. 

5) Brainstorm Session 

Before I added multitasking to my walking sessions, I often curled up in my recliner or sat at my kitchen table to plan my menu for the week, brainstorm a new writing project, or organize my thoughts for my spring cleaning projects. Now, instead of planning in a sedentary posture, I grab my fully-charged phone and head out the door, laces tied up yet again. I clear my head of other thoughts and brainstorm writing ideas. When something piques my interest, I use talk-to-text to jot down my thoughts in the notes section of my phone. Or, I use talk-to-text to send myself an email. I follow the same pattern with my grocery list or menu plan or cleaning agenda. 

6) Quality Time with My Hubby 

I talked my husband into joining me for evening walks. We eat a light supper when he gets home from work, give our food time to settle, then head out the door for a walk together. We use this time to catch up on his day and mine. Or to catch up on the latest news about our parents, siblings, kids, or friends. We make plans for our next date night or out-of-town trip. Or revisit our budget for the year. 

Before we started our nightly walks, we often had these same conversations … while the television blared in the background, or we did dishes together, or while my face was turned towards the computer. Admittedly, we weren’t always focused intently on our conversation, because we were … multitasking. But when we turned that multitasking around, and combined our conversations with walks, then we could focus completely on each other without distractions. (Unless an owl flies over or my biologist-husband spots a luna moth or he needs to point out a constellation. But, those are fun distractions.)

On those rare times that we run out of things to talk about, we’ve often enjoyed a sermon together or listened to a praise song playlist or tuned in to our favorite radio station app. We’ve facetimed our grandson frequently on our walks or called one of the kids on speakerphone so that we could chat together. With limited time at home following a long workday, my husband enjoys the multitasking, as well.

Multitask it Your Way 

As a disclaimer, I recognize that my walking and multitasking schedule will look different than yours. I’m in a season of empty nest, with my adult kiddos out of the house. And, I work from home. Your lifestyle may look much different or just slightly different. But, I hope I’ve encouraged you to devise a plan that will get you excited about walking daily, while fitting in tasks from your to-do list with each walk. 

I no longer dread my walk each day, with feelings that I’m taking away much-needed time from other responsibilities. Instead, I make it a game to see just how much I can accomplish while I’m walking. I no longer say, “I don’t have time to walk.” Instead, I ask, “What all can I get done today during my walk?” I hope you’ll consider a brisk, daily walk to lead you on a journey to a healthy lifestyle. And mark off those items on the to-do list at the same time! 

About the Author

Julie Lavender is a journalist and author and former homeschool mom of four kids. She is married to her high school and college sweetheart, David, and enjoyed following him all over the country as the wife of a Navy preventive medicine officer. Julie is the author of 365 Ways to Love Your Child: Turning Little Moments into Lasting Memories (Revell) and Children’s Bible Stories for Bedtime (Zeitgeist/Penguin Random House). Julie is excited that a Focus on the Family Broadcast interview aired in early January, and she’d be honored if you’d tune into the Focus on the Family YouTube channel to listen. Connect with Julie on social media and at https://www.julielavenderwrites.com.     

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5 Steps for Building a Healthy Relationship

If you are like most people, you aren’t certain what healthy relationship characteristics are, and you might not even believe healthy and fulfilling relations exist. Have you taken steps towards building a healthy relationship? You strive to be the best version of yourself through eating a healthy diet, exercising, and getting necessary sleep. However, you also need to assess whether any of your relationships are toxic.

Happy New Year

Now is the period to evaluate your life. It’s the beginning of a new year and time to set goals. It’s also a wonderful time to assess and improve your relationships. Evaluation and reflection of your relationships are important when you are polishing your life. 

Some people love to set and achieve goals. For other people, establishing goals is like a modern-day torture device. Americans set goals for their finances, working out, making better decisions, weight loss, decreasing stress, and…on-and-on it goes. Many people reach their goals while more individuals give up their aspirations before the end of January. You must have goals to achieve the life you want.

While you are evaluating your life and goals, examine your relationships. Do they drain your energy or increase it? Are they helpful, supportive, and safe? Do they bring you joy? Here is a blog to help you find your joyful place https://deedeelake.com/your-joyful-place/. 

This is the perfect moment to investigate all of your relationships to see which ones matter and have the potential to be toxic. Some relations have an expiration date, while others are lifelong commitments. You may have a great health routine, but if you have destructive associations, they can destroy the good things in your life. 

Evaluate and improve your relationships just as you do the other aspects of your life. Great ones share common healthy characteristics. Here are five steps to create better connections you can implement right away.

5 Steps to Create Better, Healthy RelationshipsDecide if your relationship is a priority over other things vying for your attention.Be polite—it’s the trivial things that build up over time.Be kind and loving to your significant one more than to anyone else—they deserve it the most.Invest your time learning how to grow your relationship into one you’ll be proud of years from now.Let go of past wounds and live in the Now! It’s 2022, so anything is possible!Choose Healthy Living 

You choose how and what to eat. You choose to sleep and exercise. It is possible to choose to create healthy relationships, too. The first step is changing the way you think. Just as it states in the Healthy Living blog Peace of Heart and Mind. “Healthy thinking is vital for healthy living.” A healthy mind is crucial to obtain a strong bond with someone else. When we think negatively of our loved ones, all we can see and focus on is their flaws. See your loved ones through the lens of healthy relationship characteristics and you can see the good, lovely, beautiful in them. 

In the article, Emotional Health, it states, “Oftentimes negative emotions are usually accompanied by an underlying root issue that needs to be identified and yanked out to maintain emotional health.” You can’t experience an extraordinary bond if you aren’t willing to be truthful and do the challenging work to clean uproot issues. The ugly past hurts. In a committed relationship, you owe it to yourself and the one you love to put in the time to discover the root problem that blocks you from achieving the dynamic, loving connection God designed.

Choose how you want to live. When you decide to put your relationships first, you will see them blossom. It is up to you to decide how you will live and exactly what you will accept from others. Most people will respect your decisions, especially when you express and stick to them. Be sure to put time with your sweetie on the top of your to-do list. It’s vital for a healthy relationship.

Polite. Kind. Loving.

Treating others with kindness, love, and politeness creates extraordinary relationships. Being polite is free, and the investment of kindness grows exponentially throughout your life. Loving your partner more than yourself will always be a wise investment. That doesn’t mean for you not to take care of yourself. A healthy lifestyle is important for healthy relationships. 

Keeping our emotions in check is essential. Personally, being of a very enthusiastic nature, this is an area I’ve had to learn the hard way. Donald Miller, author of Business Made Simple has brilliant advice. “The truth is none of us has to be a slave to our emotions. Our emotions do not have to become actions.” Emotional health goes a long way in creating extraordinary relationships. You can learn to control your emotions while still being the passionate person God created you to be.

Invest in Yourself and the Ones you Love

Improving your relationships looks much like other ways you’ve learned things in your life. To get into college, you had to graduate with good grades from high school. From college, you’ve probably learned many other things. You invested your time, energy, and money into learning. The same is true for relationships. You can’t expect to just “know” things. You’ve got to learn and experience them. You give honor and show respect to your loved ones when you invest in them by learning to be the best you can be!

If a person has never experienced a loving, healthy, God-centered life then how can we imagine they will recognize the signs of trouble in their relationships? When we choose to walk beside our neighbors, friends, and loved ones as they grow in their relationships, we can guide them. We can mentor when the troubles are squabbles and not warlike situations. We need to be willing to roll up our sleeves and create dynamic, extraordinary, and loving relations. They don’t just happen. “Happily, ever after is not a fairy tale—it’s a choice.”  Fawn Weaver

Domestic Violence

Often, it is the trivial things that can trigger an argument. It Ephesians 4:36 it says, “In your anger do not sin. Do not let the sun go down while you are still angry” (NIV). This is the wisest advice you will ever hear. If you resolve situations before they blow up into something bigger, it is so much easier to sleep and have peace with your loved ones. Forgiveness is for you, not the one you are forgiving.

You may not realize there has been another casualty of the 2020 Pandemic—family relations. Time Magazine reported in DV Pandemic within a Pandemic. “While one in three white women report having experienced domestic violence [during the pandemic], the rates of abuse increased dramatically to about 50% and higher for those marginalized by race, ethnicity, sexual orientation, gender identity, citizenship status, and cognitive physical ability,” says Erika Sussman, executive director of the Center for Survivor Advocacy and Justice (CSAJ), a support and research organization.”

It’s important to notice those around you or if you are in a domestic violence situation, please get help. Bright Horizons is a shelter and advocacy group for people who experienced domestic abuse or sexual violence. They are there to help when you or someone you know needs it. It takes a village to raise a child. It takes a village to grow healthy relationships. 

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Healthy Relationship Characteristics

What do healthy relationships look like? Would you know one if you saw it? I know most people think they are as rare as a unicorn. I promise, they do exist. 

Let me leave you with the following list of healthy relationship characteristics. Work every day to implement these characteristics into your life and you will see a beautiful difference all around you.

TrustHonestyHumorKindnessJoyPurposeCommitmentLove expressed in many ways

“Sexiness wears thin after a while and beauty fades, but to be married to a man who makes you laugh every day, ah, now that’s a real treat.”

 —Joanne Woodward

About the Author

DeeDee Lake, The Connection Expert—speaker, author of Next Step. You’ve Accepted Jesus. Now What? blogger, and columnist—builds relationships one conversation at a time using humor, storytelling, and purposeful communication. The owner of Cherish Relations Retreats, she lives out her faith and passion while writing, speaking, and guiding individuals on how to have extraordinary relationships. www.deedeelake.com

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Physical, Mental, and Spiritual Ways to Reduce Anxiety

People suffer from various kinds of anxiety, and it often gets unbearable around holidays or special occasions. I used to be one of those individuals. When anxiety seized my mind, I felt the creepy-crawly rush of heat enveloping my body, buckling my knees to the point I felt like I would pass out. All I could do was get out of where I was or find the nearest chair to sit down. When caught in the throes of anxiety, it is hard to think and know what to do. I felt shame at not measuring up. It helped me to examine my feelings. It may help you to examine yours. Don’t try to talk yourself out of what you are feeling. On the contrary, give yourself lots of permission to feel. In this blog, we will explore ways to reduce anxiety naturally.

Physical Ways to Reduce Anxiety

Look at your eating habits. Do you drink a lot of caffeine products, such as coffee or soda? If yes, cut back on them? I was a sugar addict and didn’t even know it until confronted by a healthier friend on a low-sugar diet. Sugar may calm anxiety momentarily, but then it sends your body into orbit. 

Do you smoke cigarettes? Nicotine is addictive, and its side effects of it are dangerous for your heart, hormones, and gastrointestinal system. Once addicted, it creates restlessness and anxiety that requires more nicotine. The cravings can be intolerable. 

Are you getting enough exercise? Research shows that a daily exercise routine and doing something you love reduces pressure. Walking, running, dancing and weightlifting are all ways to reduce stress, especially if you give yourself positive messages while you are doing them. Too many of us are good at putting ourselves down because of negative early family messages. 

On the other hand, being complimented so much by well-meaning parents may have caused a subconscious fear of messing up and letting them down. How hard do you work? Are you a workaholic? Or do you not work at all because of fear of failure?

Are you able to sleep, or do you let yourself worry and think all night? There are ways to take care of an overactive mind. One way is to pray. Reciting a favorite Bible verse will shut out nagging thoughts because your mind can only handle one idea at a time. Or you could concentrate on your breathing. Andrew Weil MD is a master of breathing techniques, and you can find his videos on YouTube. They’ve been extremely helpful to me.

Mental Ways to Reduce Anxiety

What kind of messages are you telling yourself? The way you talk to yourself can increase anxiety tenfold. Negative self-talk is destructive and can keep you in a constant state of anxiety. To combat the negative messages you give yourself, you must change the negative into a positive. Say something positive about yourself five times each time a negative thought comes up. 

Here is an example: if you look in the mirror and say, “I look terrible.” Overcome that by saying five times in a row, “I look great, I am beautiful (handsome). I am better looking today than I was yesterday.” For best results, do this often. When someone asks you how you are, say, “I get better every day.” Whatever you tell yourself is true. If you say you can’t do something, then you can’t. If you say you’re not good enough, you will prove that you are not good enough. If you say you don’t like something, you won’t like it even if you never tried it. 

Do you journal? Writing everything down is a positive way to put things into perspective. Journal every day, hold nothing back. Don’t worry about spelling or making sense as no one is going to read this except you. Do not read what you have written for several weeks. When you read it, you will see a predominant theme that will guide you in decision-making. Many people avoid writing because it is “too much work.” If this is you, you could dictate into the notes app on your smartphone.

Have you or do you often feel that you are crazy? If you are reading this, you are not crazy, and in fact, probably everything you think is normal and felt by hundreds of other people.

Spiritual Ways to Reduce Anxiety

Do you have a spiritual component in your life? If so, what do you do to honor it? Everyone must have someone or something in their life that they can look up to. If you don’t know God, perhaps now is the time to explore who He is and what He stands for.

Have you tried meditation or yoga to calm yourself and relax? Meditation and yoga are widely accepted as excellent ways to combat anxiety. Are you suffering from shame or guilt passed on from parents or others? If so, how long do you want to carry it? Have you sought counseling or spiritual direction from someone you trust? Is misery a companion that you are willing to give up? Are you ready to do whatever it takes to find peace of mind?

Some people have used anxiety as a crutch for many years; giving it up involves facing your reasons for keeping it. Just like leaving an abusive relationship opens one up to a whole new world, so can leaving your anxiety. Are you willing? Are you tired of being controlled by it? Only you can answer these questions. Help is available through many of the modalities mentioned above. Create a plan for how you will deal with your anxiety and stick to it. 

About the Author

Evelyn Leite has had a successful, 35-year career as a professional counselor and author, focusing on drug and alcohol problems and mental health issues. Among her best-known works besides the “Blood, Sex and Tears” series are Women: What Do We Want? and A Fix for the Family Rift Caused by Addiction.” She’s a 2008 inductee in the South Dakota Hall of Fame. She can be reached at http://www.Evelynleite.com. 

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Peace on Earth? How to Keep the Holidays from Stressing You Out

The holidays can be a stressful time of year. We try to accomplish too much in too little time. Here are some tips on managing holiday stress.

Christmas To-Do List

How are you doing on your Christmas to-do list?

Are all your gifts bought?Did you buy the perfect present for each person?If you had to ship them, did they make it to their destination or are you still worrying about that?Did you cook all your family’s holiday favorites?How about those recipes you saw online or gracing the cover of a magazine? Did you cook them, but they didn’t look like the picture, and didn’t taste that great either?Have you been running from one commitment to the other-–holiday parties, children’s special performances, church activities?Did anyone in your family get sick?What about Christmas cards? Did you send one to everyone you should have? Did you write a personal note on each?Were your decorations perfect-–the latest trend? Or did the lights go out, the cat knocked your ornaments off, and the toddler ate pine needles?Did you overeat? After all, you have to taste everything you cook and all the delicacies at the parties you attend, just to be polite, right?Did your car or an appliance break?Have you had trouble sleeping, lying awake trying to remember everything you were supposed to do?

Do you just wish you could go away to somewhere remote and tropical and relax?

Side-Effects of Stress

It’s easy to get stressed out during the holidays. We try to do everything and do it perfectly and we wear ourselves out in the process.  But this is normal, right? What’s a little extra stress? Well, actually, stress can be more harmful to our bodies than you may realize, as these are a few of its side-effects.

Headaches-–stress can cause headaches or make them worse.Heartburn—an increase stomach acid can cause heartburn.Heart stress-–stress increases your pulse rate, which puts extra stress on your arteries. This can lead to heart attacks.Blood pressure increases, which affects your heart, as well as other organs.Insomnia-–difficulty sleeping; therefore, you get less rest than your body needs.Immune system lowers, which makes you more susceptible to catching colds, flu, etc.Blood sugar elevation–-stress causes your liver to release more sugar (glucose), which over time can lead to type 2 diabetes.Shortness of breath-–stress can cause the muscles that help you breathe to tense up, making it more difficult to catch your breath.Backaches-–tense muscles can make your back ache.Stomachaches-–stress can make your stomach hurt and give you nausea or diarrhea.Hormone disruption—stress can interfere with your hormones and cause menstrual cycle abnormalities or low sex drive.Fatigue increases with stress.Tips for Managing Holiday Stress

So how do you get everything done without the stress and its negative effects?

Make a to-do list, prioritize it, and put a date by each item. Be realistic about how important the activity is and how much time it will take.Don’t try to keep up with all the latest trends or the neighbors. Be thankful for what you have and accept your own traditions as being enough.Give yourself permission to not do something. You don’t have to go to every activity that’s scheduled for the season. It might be nice to attend the tree-lighting in the square, but unless this is a tradition your children expect, you could skip it this year. And don’t feel guilty about not doing something!

You might need to have a discussion with your family about the first three things and let them know that everyone in the family will be happier when you are less stressed. Let them help decide which things are really important to them and which things they can do without.

Take a breather. Go for a walk. Listen to soothing music.Get a massage.Go to a yoga or Pilates class. If you can’t do that, do some slow stretches at home.Try to maintain a healthy diet as much as possible. You don’t have to eat everything that’s offered.Take a good multi-vitamin and maybe add extra B12 and vitamin C.Focus on family, not things.Take a few minutes each day, preferably before you get busy, to read a devotion and spend time with the Lord.Focus on the true meaning of Christmas, which was not hurried, busy or fancy. Jesus was born in a humble way, and the only people on Earth who knew about it were a few shepherds, wise men, and his parents.

I remember when my children were preschoolers, and I ran around town all day trying to expose them to all the Christmas experiences that were available, from the Festival of Trees to seeing Santa at the shopping mall. Everyone, including myself, was tired before the end of the day when my oldest son, who was about five at the time, said, “Where’s baby Jesus?” I stopped dead in my tracks and thought of all we had done and everywhere we had been, and you know what? The baby Jesus wasn’t in any of it. The reason for the season was missing. I vowed to myself to make sure that never happened again. So when we went home that evening, we had a little visit with our humble nativity scene. I affirmed that Jesus was indeed the most important part of Christmas, and all those other things were just extra.

Perhaps before you do anything else, pray. Ask God to help you stay calm and focused on what is important and do your part to have peace in yourself, your family, and your little corner of the world.

Merry Christmas and may the Peace of God sustain you throughout this holiday season!

Marilyn Turk writes historical and contemporary fiction seasoned with suspense and romance. She also writes for Guideposts Magazine and devotions for Daily Guideposts. She and her husband are lighthouse enthusiasts and have visited over 100 lighthouses. Check out her newest release, Abigail’s Secret. She’d love to connect with you on social media or her website: http://pathwayheart.com.

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A Beginner’s Guide to Intermittent Fasting

Have you ever seen a guide to intermittent fasting and are convinced it is not for you? Yet, have you struggled with how to lose a few pounds (or more) and been discouraged by low-sugar, low-carb, gluten-free diets? People living in western cultures know the struggle. So many tasty morsels of food call our names, and they are often the products most available. Sugar and processed foods are making us sick. Why do we indulge then? How can we overcome this never-satiated habit, which provokes us to repeat-repeat-repeat though we know we should resist? 

I have often chastened myself for being a “carboholic.” I love carbohydrates, and they love me back with extra pounds and fat where I don’t want it. I believe there is a science-based way to achieve health benefits besides constantly scolding myself for eating a “bad-for-you-food,” or experimenting with one diet after another. I studied and successfully applied the principles of intermittent fasting along with a healthy diet and achieved exceptional results. Many benefits are evident, even when the bathroom scale doesn’t reward me. 

Good Health and Bad Habits to Break

Most people innately desire good health and an active lifestyle. The alternative doesn’t lend itself to positive outcomes, physically or mentally. In addition, Scripture declares we are the temple of God’s spirit in I Corinthians 6:19. Those who follow the Lord are his light-bearers and choose to invite Him in so we can use our lives to honor him. Then, what is the disconnect? It’s a fact that many Christians are overweight and consequentially unhealthy. So what can we do?

As recognized, many stress factors during the COVID pandemic created a national weight-gain crisis, compounding the pandemic’s consequences. Obesity is a co-morbidity of Covid-19, so those who were already overweight further increased their risk. As detailed in this post, How to Shed Your Pandemic Pounds—5 Weight Loss Tips, we learn more about the impact. Because of my battle with weight gain during the lockdown, I became fascinated with research about intermittent fasting. I tried to turn my habits around with a firm resolve to diet, with minimal and sporadic success.

Why Diets Fail versus Life Eating Plans

Often a dieting cycle leads nowhere, like a gerbil running on his wheel. Only at least for the gerbil, he gets exercise. The science behind the failures caused by “dieting” is compelling. Diets can help people to lose pounds, but then, after going off the diet, people regain those pounds or perhaps even more. There is a biological reason for this insufferable pattern. 

It is not a simple matter of eating less and exercising more. Our bodies are amazingly sophisticated, created with a built-in protective mechanism in case of real starvation. When we drop our caloric intake, our metabolisms slow down. That means we stop efficiently burning the calories because our bodies are reserving fuel/energy to maintain life in the presumed crisis state. Your body doesn’t know you may be interested in getting into a smaller size of clothes instead of surviving a famine! 

The consequence of lowering your calories is that the resting metabolic rate (RMR) also slows down. When you lose weight, your body increases your hunger hormone and decreases your satiety (satisfaction) hormone. Don’t be angry with your body. It’s trying to save you from dying. However, the result is a disappointing truth: the fewer calories you take in, the fewer calories you burn, and to keep losing, you must keep lowering the caloric intake, further slowing the metabolism. What a problematic cycle.

The “Superpowers” of Fasting

After reading numerous articles and a couple of books (Fast. Feast. Repeat by Gin Stephens, and The Diabetes Code by Dr. Jason Fung), I felt ready to take the plunge. I fasted in the past, but for spiritual reasons, not for weight loss. I wondered what was this “new thing,” and why would it work better than traditional diets. In a nutshell, I learned intermittent fasting (IF) means you will let your body rest from food intake, digestion, and insulin production for certain hours each twenty-four-hour period, or by alternating fasting days with eating days. It’s not about what you eat as much as it is when you eat! It is an eating schedule that results in health benefits. To be concise, with an IF eating plan, your body uses up stored liver glycogen (glucose), and your metabolism kicks in to burn stored fat while you’re fasting. “Superpowers!” You can read more about this benefit in the article, Intermittent Fasting Helps You Lose Belly Fat.

This one piece of biological information turned the tide for me. I was also an artificial sweetener user, and I drank tea from morning to bedtime, sweetened, of course. I could see no harm because it wasn’t real sugar, right? No calories added either. I read how a sweetener wasn’t making a big difference in my calorie intake, but it was triggering my body to produce insulin, in my case, all day and all evening. The flavored tea told my body I was about to intake “food,” and so the insulin kept on producing. You may think of diabetes when we talk about insulin, but it is an important driver of appetite too. My body continued producing insulin non-stop, and I continued to graze my way through the day.

Intermittent Fasting Health Benefits

Numerous health benefits are noted by research on intermittent fasting. Dr. Fung states the obvious in his book Diabetes Cod–-Prevent and Reverse Type 2 Diabetes Naturally. Type 2 diabetes is simply having too much sugar in the body. When you are in a fasting state, your blood sugar (glucose levels) will drop. This triggers weight loss, and if you have type 2 diabetes, it can often be managed or reversed. Intermittent fasting works because of the positive hormonal changes, which reduces insulin and breaks insulin resistance. Your metabolism remains high, allowing a person to remain in high-energy mode. The best news is the way the body burns the glycogen (glucose) in the liver and then makes stored body fat available for fuel. Think about it. More potential superpowers!

In a report from the John Hopkins’ website, they cite some benefits that research has brought to light (https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting). Studies disclose an increase in working memory in animals and a boost in verbal memory in humans. Regarding heart health, IF improves blood pressure and other heart measurements. In studies of young men fasting 16 hours a day, they were able to lose weight while maintaining muscle mass. Some studies found IF reduces inflammation in the body, which means a reduction in diseases such as arthritis. Who wouldn’t want that?

My Journey with Intermittent Fasting

I’m on my fourth month of using an IF eating plan, and I love what it has done for me. When I first experimented with intermittent fasting after talking with a convincing nephew, I used a fasting schedule for about a week. I didn’t see any weight loss, which was my primary aim, so I stopped. I thought it didn’t work for me. When I studied more, I found several reputable sources, including John Hopkins, said it can take 2-4 weeks to acclimate to the new routine. In Gin Stephens’ book (Fast. Feast. Repeat), she emphasizes how weight loss may not be evident in the beginning. That was true for me, so I tried IF again. After the first month, I lost inches, even though the scale had not shown weight loss. Ultimately, I lost weight, but that didn’t happen in the beginning. Many people notice they feel better physically after sticking with the intermittent fast for a few weeks. 

Many Varieties of Intermittent Fasting

There are many varieties of intermittent fasting plans, and each person can select what they feel they can do best. Some people prefer fasting two or three full days and eating regularly for the rest of the week. If weight loss is desired, choosing clean, healthy-for-you foods when you do eat, is vital. Processed foods and sugary confections are not advised for your health or desired weight loss. For me, I prefer having an eating “window,” a consistent time during the day in which I eat, and the rest of the day, I fast. I substituted my sweetened tea with water and green or black tea. I started with an easy-to-achieve six-hour window. I ate from noon till 6 p.m. That was a painless transition, except for losing my favorite beverage.

After a couple of weeks, I shortened my eating window and chose a four-hour window to eat between 2:30 and 6:30 p.m. I never felt sluggish while fasting, but this caused me to think about eating between 12:30 and 2:30 p.m. The best fat-burning IF is to fast 18-20 hours in a day. I lost 7 pounds, and kept it off, even during an indulgent Thanksgiving. I did not binge, but I ate throughout the day. Thankfully, I got back to my IF plan within two days after the holiday. My goal is to shed another five pounds, so I will remain vigilant with all holiday temptations ahead.

Choose a Healthy Life Plan

Intermittent fasting may not work for everyone, but the best part is how many variations one can use in an IF lifestyle. It’s as individualized as we are unique. Here is my disclaimer. Nowhere does anyone say we should develop an IF plan while indulging in unlimited quantities of “junk food.” However, intermittent fasting does not forbid eating anything that has a small amount of sugar in it or an occasional carbohydrate favorite. That freedom of choice matters when you stop thinking about dieting and begin thinking of a life plan for eating to be healthy. Intermittent fasting is something to explore and may bring you lasting health benefits, a slimmer you, and a new life plan. Food does not have to control your thoughts, appetite, calorie intake, or you! You are in charge.

About the Author

Joan C. Benson is a wife, mother, grandmother, and author/speaker. She has written for thirty years in educational publishing. Her work has been published in multiple Christian magazines and LifeWay Publishing’s children’s ministry. Her debut historical fiction novel, His Gift, was published by Elk Lake Publishing in 2020, and can be found on her website at https://www.joancbenson.com.

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How to Find Peace of Heart and Mind

Generally, we consider an active life as healthy. In the true sense, a healthy life is a life with peace of heart and mind. Sickness, poverty, disability, losses, and failures can disturb one’s peace. In comparison, a person can lead an unhealthy life, because of worries and dissatisfaction.

When one is not in good physical health, consulting a medical doctor is customary. With the vast knowledge on this subject, the doctor will question the person to gather information to understand the root cause of the sickness. While the patient may be prescribed medication, the general advice given may be to correct habits like sleep, diet, and exercise. When these positive lifestyle recommendations are followed, the person’s well-being improves. Many medical studies document that diet and exercise improve a person’s health. 

However, there can be restlessness in one’s mental and spiritual life. Will a medical doctor pose a question like, “do you often get angry?” or “do you worry about your assets?” or “are you at peace, with your spouse or in-laws?” Usually a doctor does not ask these questions. 

Some of our physical ailments can be caused by our thought life. But most of us ignore this. If we analyze our innermost reactions, we can recognize and correct whatever is out of alignment. Encountering stressful situations is a common factor for all of us. But through it all, we have to learn to find peace in our heart and soul. 

Healthy thinking is vital for healthy living. In what areas do your thoughts turn negative? Do you have control of them? We need to make our life a blessing to others. We should treat others the way we expect others to treat us. It is vital to forgive and not have thoughts of taking revenge. We should even try to love our enemies, which is possible when we give our control over to God. Focusing on positive thoughts helps to balance our emotions, which in turn affects our physical well-being and good health.

Many of the areas in one’s life that a doctor cannot see, are taken care of in the Word of God. For example, anger, money, marriage, relationships, and giving. The Bible shows us the importance of controlling our cravings. We can crave to eat more, spend more, and so on than what we need. It is clearly mentioned in the Bible, that scripture is God-breathed and is meant for teaching and correcting. The Book of James in the Bible gives us brilliant advice.

James 1: 23–25, “Anyone who listens to the word but does not do what it says is like someone who looks at his face in a mirror and, after looking at himself, goes away and immediately forgets what he looks like. But the man who looks intently into the perfect law that gives freedom, and continues to do this, not forgetting what he has heard, but doing it–-he will be blessed in what he does.”

When the Bible is read with an attitude to obey, it will take root in that life and will not go back to the sender empty. Since we are concerned about living a healthy life, let us take responsibility to adapt a lifestyle with healthy boundaries.

Even if we know what to do, many of us do not do it. For example, a certain person read several books about the disadvantages of smoking, yet he continues to smoke, daily. To adapt a lifestyle with healthy boundaries, let us investigate what the Word of God instructs us to do. This practice will help us to balance our needs and cravings. Since God designed us with perfect health, if we allow ourselves to be guided by the Word of God, our inner life, including our thoughts, will be transformed to maintain a healthy life.

About the Author

Lilian De Silva lives in Sri Lanka. She had written three books—The Promised Messiah, Be An Overcomer and Sing with Me which are available on Amazon, under her full name–Lilian Elizabeth De Silva. She has presented the gospel over the national radio, TV, and on stage. 

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How to Increase Longevity through Laughter

There’s something to be said for a healthy sense of humor. Having a humorous outlook on life can increase longevity through laughter. Just look at all the funny people who lived beyond the average life span:

Related Post: How Singing Christmas Music Can Help Relieve Holiday Stress

Bob Hope (100)

George Burns (100)

Phyllis Diller (95)

Milton Berle (93)

Sid Caesar (91)

Dick Gregory (84)

Joan Rivers (81)

Jack Benny (80)

Danny Thomas (79)

Johnny Carson (79)

Lucille Ball (77)

Mel Brooks (95 and still laughing)

Betty White (99 and still laughing)

David Letterman (74 and still laughing)

Jay Leno (71 and still laughing)

George Wallace (69 and still laughing)

This is by no means a complete list, but there are enough listed here that it begs us to give consideration to the health benefits of a well-developed sense of humor.

A healthy sense of humor brings more friends into your life. Most people love to laugh, so they naturally congregate around funny people. Think about it—who would you rather sit next to at a boring seminar—the office clown or the bookkeeper? They say misery likes company. But are you ever really attracted to miserable people? Of course not. We usually steer clear of them.

In this time of uncertainty and high stress, we could all use more laughter in our lives. (Even the miserable ones. They just don’t know it yet.) If you’d like fun friends in your life, start laughing more and see the positive side of things. Then, watch your friend base grow.

Even medical science gives a nod to adding more humor into our lives. Laughter increases the endorphins in our body, making it easier to handle stress, lower blood pressure, and improve immunity.

There’s a reason we’re drawn to comedy movies, late-night comedy shows, and sitcoms. We enjoy being amused. It feels good, and statistically, it really seems to add a few years to our lives. 

The Bible even says that laughter is good for us. Proverbs 17:22 tells us that a cheerful heart is good medicine. Proverbs 15:15 says a happy heart has a continual feast. And Ecclesiastes 3:4 reminds us that there is a time to cry and a time to laugh. What time is it in your life?

Don’t get me wrong. A cheerful outlook doesn’t mean you won’t have problems. Life is full of stressors—daily traffic jams, depressing news stories, chronic illnesses, and sudden emergencies. Laughter is just another layer of protection that we can add to our health regime, like vitamins, a balanced diet, and exercise. 

And speaking of exercise, do you know that laughter even burns calories? The American Council on Exercise determined that a 170-pound person would need to spend ten minutes doing jumping jacks to burn 44 calories. (Personally, I do ten minutes of jumping jacks every morning. Well, half of that. I just clap.) But laughing for only fifteen minutes per day can burn nearly the same number of calories. So, which would you rather do? Watch a comedy film or join an aerobics class? LOL!

Okay, you might say, I understand that laughter is good for us, but these days, what’s there to laugh about? Plenty. It’s all in how you look at each situation. You need to figure out how to turn life’s lemons into lemonade and chuckle about it. 

Politics and negative daily news items won’t affect your attitude and health nearly as much when you hear them through the filter of comedy. So watch the news if you must, but follow it with an adequate dose of good comedic commentary.

Throughout history, the hardest times seemed to birth the best comedy. It’s called “comic relief,” and novelists, screenwriters, and playwrights have understood its power. Just when things look their bleakest, their most depressing, when all hope seems lost, the writer will add a bit of comic relief to the text to allow the reader or theater audience to take a break from the heaviness of the moment and giggle. The chuckle gets them breathing again and reminds them that the story isn’t over yet. In the darkest moments of life, there is usually someplace where we can find joy. Look for those moments of joy. 

Cartoonists also benefit from their comedic take on life. Political cartoonists have the gift of taking a frustrating news item and giving it an absurd slant, making us all snicker, instead of curling up in the corner and crying. Some, like “The Lockhorns,” allow readers to howl over Loretta and Leroy’s bickering while putting their own on hold. 

To be clear, though, there are plenty of life situations that we must take seriously. Real tragedies happen. Illness, death, loss—they’re all a part of life. It’s all those other areas, though, the ones we can, and need to, laugh about, that serve as a reminder that we’d all be better off if we could lighten up a bit.

So, while you’re planning your weekly exercise routine, charting your daily diet of nourishing foods, and following your doctor’s instructions for your own personal health needs, don’t forget to add plenty of laughter to your daily regimen, too. Whether it comes from the funny papers, comedy movies, your favorite sitcoms, or late-night talk shows, find the style of humor you like best and feel free to overdose on it. It can’t hurt, and it just might give you a whole new perspective on life. And if a happier outlook helps us live to our 80s, 90s, and even 100, it’ll make the journey that much more fun, too. 

About the Author

Martha Bolton is a professional comedy writer and the author of 88 books of humor and inspiration, including her latest award-winning book, Dear Bob… Bob Hope’s Wartime Correspondence with the G.I.s of WW2. Martha was Bob Hope’s first female staff writer and is a prolific playwright with family-friendly shows running in five states. You can find Martha at https://www.marthabolton.com

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Medicine Cabinet Essentials to Have in Case of Illness or Injury

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Have you ever considered what supplies you need to have for a well-stocked medicine cabinet? In the age of Covid, one item has become a necessity for every family, and it is readily available without a prescription.

Like most, you likely own a collection of first aid items, over-the-counter (OTC) medications, and even old prescriptions. And maybe current prescriptions too. I have vivid memories of my grandmother’s medicine cabinet. Her bathroom closet held linens and towels, but the lower shelves and drawers were stuffed with exotic-smelling things she used to treat aches and pains, the most potent being Vick’s salve. To this day, that unique olfactory mix of clean towels, pine, Pepto-Bismol, Epsom salts, and other medicinal scents reminds me of her. 

My medicine cabinet isn’t a cabinet over the sink–-it’s a closet like Grandma’s with a small pharmacy inside. I don’t keep daily prescriptions in the bathroom. Because of high humidity, the bathroom or kitchen is the wrong place to store prescription medications. Use a designated drawer elsewhere. Any other room will work as well, so long as children can’t access the medications. As the bottle says, “Store in a cool, dry place.” 

Essentials for a modern medicine cabinet:Thermometer—Ear thermometers are great for screening for a fever, and easier to use with a crying child. Either an alcohol-in-glass thermometer or a digital thermometer will give an accurate temperature if used correctly. Hint: Keep an extra battery on hand for the digital thermometer.Aspirin—A baby aspirin should be given to anyone having symptoms of a heart attack, unless they are allergic to aspirin. Keep it on hand because you never know if a guest or family member may need it. Acetaminophen and ibuprofen—for fevers and mild pain relief. Band-aids—a variety of different-sizes.  “Superglue” band-aid—to stop bleeding on superficial small cuts that don’t need sutures or butterfly bandages. If the cut won’t stop bleeding, or you can see tendons or other deep tissues, seek urgent care and avoid superglue. NEVER use superglue around the eyes! Spot oximeter—If you have chronic obstructive pulmonary disease (COPD) or asthma, you’re familiar with this device. In the age of Covid, this small piece of equipment is a must. Readily available without a prescription, an oximeter runs about $20-40. The device clips on over a fingertip and measures the oxygen concentration in your blood. It’s great to have on hand for any severe respiratory infection or influenza. A normal reading is 95% or higher—if you have underlying lung disease, your doctor may give you other instructions as to when to call or seek urgent care. Lung disease may give you a chronically lower oxygen level. (Covid can cause astonishing drops in blood oxygen concentration that don’t match your symptoms, so being able to check your oxygen level is a bonus to determine if you need to go to the hospital. It could save a life.)Antibacterial ointment or spray—such as Bacitracin or Neosporin or generic ones. Topical itch spray—for bites, rashes, and sunburn. Bandage materials: 

A roll of clean white gauze, two inches, at least two inches wide or more.

Bandage tape-–my favorite is cloth tape, period. It’s more expensive but worth the cost because it holds well and peels off easier than other types. The plastic kind never stays on, adhesive tape peels off your skin about as well as duct tape, and paper tape works but doesn’t stay on long, especially if you sweat. 

4×4’s–-four-inch gauze squares that are great for larger areas. 2×2’s are nice for smaller abrasions and burns.

Non-stick squares (brand name Telfa) now come with adhesive edges which are handy for burns or for thin skin that tears easily.

Coban wrap is also called self-adherent elasticized wrap. This will secure nearly any bandage type and is easy to use. Just don’t wrap an extremity too tightly regardless of what you use.

Elastic wrap (or ACE wrap) is food for simple strains or to hold bandages or splints in place. Don’t wrap it too tight.

Butterfly bandages are good for minor, superficial lacerations. If the wound won’t stop bleeding, get it checked out. I once had a patient who used regular heavy sewing thread on a sizable arm laceration at home. She came in with a nice infection. Don’t sew up your own lacerations!

Elastic ankle brace–-not essential, but handy if someone has frequent sprains or is an athlete. Arm splint—a cloth splint with a strap that goes around your neck to support a broken or badly injured arm or shoulder. While it’s something you hope you never need, it’s cheap enough to keep on hand. Much easier than trying to improvise one on the fly, unless you were once a Scout. Tweezers and a small magnifying glass for splinter removal. NEVER try to remove a splinter in or around your eye. That should always be done by a physician. Plain saline nasal spray for stuffy noses. Plain saline eye drops for rinsing out dust or an eyelash from your eye.  ICE—either an old-style ice bag with a screw-on lid or the shake-and-break kind (more expensive, but portable and doesn’t last long as long.) Or gel packs you can freeze and store in your freezer. If you suffer from migraines, you are already well acquainted with these. Prescription medicines—should be stored in a place with low humidity, out of the reach of children, and separate from your medicine chest to avoid confusion. Heat packs—for sore backs and muscle strains but be sure to not burn yourself. Some heat patches will stick on and travel with you. First aid treatment list can be found online or a laminated cards can be purchased at a pharmacy or online. Free resources are available from the Red Cross at www.redcross.org Benadryl tablets or liquid (generic: diphenhydramine) is used o treat allergic reactions. Benadryl cream can be used for mild itchy rashes. Zanfel—If applied quickly enough, this gel can stop the rash from poison ivy and poison oak. It keeps the plant chemical from getting into your skin and starting the rash. Calamine lotion can be used for the itching and rash if it’s too late to use Zanfel. Epipen—if anyone in the family has a history of anaphylaxis. A doctor must prescribe this. Written list of emergency numbers—even if they are stored in your phone. Keep numbers for the police, fire department, your doctor, and the nearest emergency room in a handy place. Blood pressure cuff—if you have high blood pressure, talk to your doctor about getting and using one of these at home. Otoscope—over-the-counter scopes allow you to look at an eardrum or ear canal. Handy if you get wax buildup and need to confirm your ear canal is blocked. Parents can use these to screen their child for an ear infection–-check with your doctor or pediatrician first on what procedure they want you to follow. Never use anything in your ear to scrape something out–- trained healthcare personnel should only do this. You can puncture your eardrum. OTC yeast treatment—if you are prone to candida vaginal yeast infections, it’s a good idea to keep a preferred treatment on hand to avoid a trip out to the pharmacy in the middle of the night. Diabetic supplies if anyone is a diabetic. Keep fully stocked on supplies to test blood sugar levels. See “Living with Diabetes: How to Thrive, Not Just Survive.” 

If you keep all these things on hand, especially an oximeter to measure blood oxygen levels, you will always be prepared for any emergency with your well-stocked medicine cabinet. 

About the Author

Ronda Wells M.D. has been a physician for forty years and is board-certified in Family Practice. An award-winning author, her first novel, Harvest of Hope, is currently with a publisher. She loves to help other Christian authors with medical scenes and writes on medical topics in her “Novel Malpractice” column for Killer Nashville Magazine. She also blogs on her website, Med School for Writers. You can find her at www.rondawellsbooks.com

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How Singing Christmas Music Can Help Relieve Holiday Stress

The holiday season evokes many emotions, causing stress and fatigue. Food, family, and fatigue add to the angst. So how do we feel good about the extra cookies, relationship drama, and long hours shopping? According to research, singing can help relieve holiday stress by releasing pleasure endorphins and oxytocin. These hormones have been found to alleviate anxiety and stress during the holiday season. 

Benefits of Singing

Even if you can’t carry a tune, it can carry you. Research shows singing lowers stress, boosts immunity and lung function, enhances memory, improves mental health, and helps one cope with physical and emotional pain. So, turn up the tunes and sing at the top of your lungs.

Here are just some physical, emotional, and social benefits.

Increases Mental Alertness

Singing delivers oxygenated blood to the brain. Breathing in pure oxygen for a few minutes increases the blood’s oxygen saturation from about 98–99 percent (in normal breathing) to 100 percent, allowing us to make energy more efficiently.

Many of us are unfocused during the holidays. That’s when most fender benders occur. Let’s slow down, sing, and not allow the business to sidetrack us from the real meaning of the season.

Reduces Anxiety 

Singing for 2–3 minutes lifts the spirit. It forces oxygen into the blood, which signals the brain to release a mood-lifting endorphin—oxytocin. This hormone alleviates anxiety and stress and promotes feelings of trust. In turn, this decreases feelings of depression and loneliness. Try singing in the shower, washing the dishes, baking cookies, on the way to work, or before your next Zoom meeting. Let the notes carry your stress away.

Strengthens the Lungs and Cardiovascular System 

Strong lungs increase overall health and wellbeing by absorbing oxygen from the air and releasing it into the bloodstream. Oxygen helps the organs, including the brain, to function better. Your body produces carbon dioxide and releases it when you breathe out. For the elderly, disabled, and injured, singing is a perfect way to exercise muscles. Other health benefits of singing include a stronger diaphragm, increasing your aerobic capacity and stamina. As a person with fibromyalgia, my muscles tighten causing my oxygen intake to lessen. I find singing helps me breathe easier and feel better.

Improves Sleep

Multiple studies suggest singing and music enhances sleep due to its effects on hormones, specifically cortisol. Being stressed and having elevated levels of cortisol can increase alertness and lead to poor sleep. Experts believe singing strengthens throat and palate muscles, which helps reduce snoring and sleep apnea. My husband snores a lot. When he sang at church and performed karaoke, those midnight snorts reduced, and we both sleep better.

Boosts the Immune System

Results show singing for an hour reduced stress hormones, such as cortisol, and increases quantities of cytokines—proteins of the immune system—which boost the body’s ability to fight serious illness. Dr Ian Lewis, Director of Research and Policy at Tenovus Cancer Care and co-author of the research, said: “We’ve long heard anecdotal evidence that singing in a choir makes people feel good, but this is the first time it’s been demonstrated that the immune system can be affected by singing. It’s really exciting and could enhance the way we support people with cancer in the future.” The holidays bring people together and germs exchange hands along with the gifts. Pump up the volume of those songs and sing to reduce the chance of illness. Sing while you wash your hands too. We need to take every measure to stay healthy.

Helps Improve Motor Skills in People with Parkinson’s Disease

Parkinson’s is a progressive disease of the nervous system marked by tremors, muscular rigidity, and slow, imprecise movement. Elizabeth Stegemöller, an assistant professor of kinesiology, says the improvements among singing participants with Parkinson’s are similar to the benefits of taking medication. 

“We see the improvement every week when they leave the singing group. It’s almost like they have a little pep in their step. We know they’re feeling better, and their mood is elevated,” Stegemöller said. “Some of the symptoms that are improving, such as finger tapping and the gait, don’t always readily respond to medication, but with singing, they’re improving.” Know someone with a nervous system or motor skills condition? Help them by asking them to sing with you or a group of people. Their smile alone is the best holiday gift.

Improves Social Life

Whether you’re in a choir or singing karaoke with friends, one of the unexpected benefits is that singing can improve your social life. The bonds formed while crooning with others creates a level of intimacy and lasting friendships. 

A Sing Your Heart Out study conducted in the United Kingdom by Tom

Shakespeare PhD found the combination of singing and social engagement produced a feeling of belonging and well-being, often lasting more than a day.

When participants attended the workshops weekly, they felt the structure, support, and communication helped them maintain a higher level of purpose. The group singing helped those who experienced social anxiety improve their social skills and gain confidence. People love to sing during the holidays. Go Christmas caroling at a senior center or hospital. I remember when I worked at the Veterans hospital, we took our lunch break and sang for the patients. Their smiles carried me through the season, and many of them didn’t stop talking about it.

Singing spans the globe. I’ve traveled to Togo, Africa, El Salvador, Honduras, and Japan. I may not understand the language, but one thing I noticed, singers never frown. Joy sticks to each note and spreads to everyone listening. 

Whether you join a choir, sing karaoke or solo, singing relieves anxiety and improves the quality of your life. The best gift you can give yourself this holiday season is the gift of singing. Even if you don’t like your voice, turn the music up loud and sing. How has singing helped you change your holiday attitude?

About the Author

Cherrilynn is an award-winning writer, speaker, and coach. She loves encouraging her brothers and sister to stand firm and shine for Jesus. She is an expert in Book Proposals and memoirs. Her book Shine Don’t Whine is helping many women overcome fear, anxiety, perfectionism, and worry. She considers it an honor to be published twice in Chicken Soup for the Soul books, Kiss Guilt GoodBye, Heart Reno, Breaking the Chains, and Get to the Margins Author’s Anthology. Cherrilynn proudly served in the military for twenty years, earning the John Levitow Military leadership award. You find her at https://www.cherrilynnbisbano.com

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