Gallbladder Health Beet Recipe

The term "heart" in the Bible actually refers to a region that includes the gallbladder rather than the actual heart. To get the physical sludge out my gallbladder, a year ago my husband found this beet concoction on the Internet that claims to "keep the bile thin and moving" by cleaning sludge from the gallbladder. It has a refreshing, tangy taste.

Beet-tacular Recipe

1 large organic beet or beetroot (raw, washed, not peeled unless not organic and finely grated in a food processor)

juice of 1/2 lemon

2 T flax oil

Use this mixture to add to your salads or eat alone as above 2 or 3 times a week. Note: If you cannot find organic beets, be sure to peel them. It is best to buy organic beets and use the peel as well. (Hyvee and the health food store both carry organic beets)

For intensive, 3-day sludge cleansing:
1)  Day one: take one teaspoon of mixture every hour throughout the day.
2) Days two & three: make a fresh batch. Take one teaspoon of mixture 3 to 4 times a
     day or more.

Artichokes help stimulate the gallbladder to increase bile and keep digestion going. Don't just eat the artichoke hearts... the leaves are beneficial, too.

Soft Tissue Massage to Re-hydrate

     The following 1-minute video from a 2015 Dr. Oz Show demonstrates a quick method to re-hydrate dry, connective tissue. Might this daily habit help alleviate back and joint pain, etc? It is simple to try. Sue Hitzmann's 4-step self-foot treatment (massaging feet with the help of a softer racquetball) disperses built-up fluids to other areas of the body:

Click link for a Dr. Oz segment Part I:  back pain:   Back pain

Click link for a Dr. Oz segment Part II: back pain:  Tissue Re-hydrate with racquetball

IT TAKES JUST A MOMENT Beauty / Health Tips

     As one enters middle-age, balance and bones might become compromised. A bit of paranoia and focus, at key times, can be a beautiful thing. After all, we take precious time for temporary beauty primps.

     The last three tips I was most grateful to glean from friends (by far, the wisest way to learn). And the best thing? With each of these 5 practical tips, what's the rush? IT TAKES JUST A MOMENT:

1. The nose knows.  For those who suffer with airborne allergies, where does dirty pollen go on high pollen days? Some enters into the nostrils. Gross. It's like sleeping with a dirty opossum! And all♫night♫long♫ your compromised sleeping body is more susceptible to that dirt. For lessened reaction to pollen and a more restful sleep, what's the rush? IT TAKES JUST A MOMENT for all-natural saline solution ($3 at Walmart). When sprayed gently into each nasal passage before bedtime, it gives dirty nostrils a cleansing shower.
2. The knee bone's connected to the foot bone.  Still want to wear those pretty, strappy sandals into your 60s? Too many years of power walking, with too little stretching, can lead to tight calves, which can lead to sore feet. What's the rush? IT TAKES JUST A MOMENT to release damaging lactic acid build-up... perform gentle leg stretches midway and after exercising. It really does feel sooo good.
3. It's all about that bag, 'bout that bag... no trouble.  Sore shoulder? Repetitive reaching to lift a heavy "bling" purse (or a grandchild's diaper bag) from a car's back seat can lead to soreness; which can lead to a damaged shoulder joint; and in some cases even contribute to a frozen shoulder. Slow down and determine a better posture to lift that purse or bag. What's the rush? IT TAKES JUST A MOMENT to think. There might even be a different creative nearby location in the car for that 30-pound weight. (Thanks, C.A.)
4. One step, two step; red step, blue step.  Rushing to the airport? Breaking an ankle just might delay your departure and certainly makes it challenging to wear designer shoes! Steps from the house into the garage, especially a two-step flight of stairs, can be an accident waiting to happen when one is distracted. Uncarpeted garage steps are difficult for the eye to separate and prime for accidents. Why? Because we are thinking about items we possibly forgot and where we are heading. I've recently heard of two women whose rushing actually led to falls and double-trouble for ankles (yes, both broke both ankles). They fell down a small flight of garage steps (yes, just two steps). What's the rush? IT TAKES JUST A MOMENT to think before descending that small flight of garage steps. (Thanks, 2 co-workers)
5. All that glitters is not gold, but might be slicker-than-snot ice.  Don't take for granted precious hip health. After all, we need hips to exercise! In the winter, if sidewalk-shine looks like water, BEWARE before stepping. It might be slicker-than-snot sidewalk/blacktop ice. Like slick roadway black ice, it is dangerous because of the unexpected-factor. What's the rush? at$all$cost$  IT TAKES JUST A MOMENT to somehow, someway (even if it means walking in snow) avoid walking on potentially deceiving sidewalk- or blacktop- shine. (Thanks, C.M.)

     One final tip is to not feel overwhelmed by 5 tips. Attempt to at least regularly practice just one of the tips listed above. It takes just 30 days to develop a habit or safety awareness. Healthy living!

Nose Breathing... I'm a Believer

Fascinating! Two links that justify the benefits of breathing through the nose:

1. Nasal breathing = humidified air  
2. Benefits of nasal breathing... 7 of them. Who knew?

Compact "Crossfit Box" on the Garage Landing

Five workout zones created for under $30
With non-electric thrift store exercise purchases

     Our ample yet formerly under-used garage landing is now re-purposed as a workout area with five Eco-friendly, non-electric items. It is a healthy addition to our home and a value-added idea. The better each space in the home is used, the greater its resale-ability.

     A recent Healthspan study found that women spend an average of 5 hours a week in a bad mood. One positive way to attempt to fight a bad mood is with exercise. Strengthening workouts build muscle, and muscle helps for higher caloric burn. In other words, hit the exercise machines rather than kick the dog.

     (Potentially germ-filled) gyms haven't fit into our one-income budget, so I've spent the last few months purchasing the following workout zones, in counter-clockwise order:

1. Vintage stationary bike ($7.50)
2. Core-strengthening, "Red" swivel seat ($5.50) and a 10-lb. workout ball ($3.00),
3. Folding, non-electric treadmill ($6.00), 
4. Lateral thigh trainer ($3.00)
5. A variety of hand weights ($2.00),
6. A flight of stairs (not shown in photo) is a sixth zone for stepping variety ($0.00).
7. The sturdy railing is perfect for important cool-down stretches.

     Multiple stations and upbeat music makes strengthening workouts a bit less tedious, or possibly workout-buddy-welcoming.

     The garage door can be opened for added airflow and variety. The mirror makes the area feel larger and is helpful for the all-important posture check, especially during weight training.

     A fan is cooling during warmer summer temps, and will be replaced with a space heater in the cold winter months. I read while pedaling the stationary bike. Bright, colorful circles affixed to the cabinet are cheerful, and a large, eager-eyed ladybug bank (to the left of "Red") is my accountability partner. A token into her slot each exercise time is motivating. I NEED any tangible motivation I can find.


     Caution! Make certain that your landing is sturdy, AND that any chemicals stored in the garage are contained and sealed. Temps in the higher 80s and above seem to create fumes (breathing fertilizer or insecticide odors during workouts negates the healthful benefits of exercise). 

     A small area in the basement might be an ideal alternate location. Always use caution on any exercise equipment and with weights. Moderation is the key. My cardio workouts are generally done outdoors.

Ways to Fix a Bad Mood

Tibetan Poses from Dr. Oz

Link to:     Tibetan poses for calming for every day

Insomnia & You

     What's the best-kept secret for going 8 days without sleeping? Sleep at night!

     For about a year, I tossed and turned with debilitating insomnia. Restful sleep was an unattainable treasure. Maybe hormones or stress were the culprits. I've learned that insomnia is a vicious cycle, and to stop the cycle takes intentional work. 

     Sleep is required for renewal, health, beauty, and mental focus. To first take care of myself in this critical aspect, and be alert for my family's sake, is more valuable than gold. In the middle of a restless night, with job duties just hours away, feelings of desperation grow. Deep sleep seems ever elusive. Those with insomnia know this, all too well.   

     The suggestions below are harmless, use no addictive medications, and who knows? One might be helpful in one's search for relaxation. Items 1-7 definitely continue to help me, but each person's sleep challenges are different, and a visit to the doctor might be warranted.

1. No caffeine after 2:00 p.m. Even decaf tea and coffee contain enough caffeine to keep me awake if I drink it early evening.
2. Vitamin D-3 is a restful and needed supplement. About 45 minutes to an hour before bedtime, I take a sublingual tablet under the tongue for 5-10 minutes (and then I spit it out because of odd intolerance issues); you can most likely swallow it.
3. Allergies are night-time nasal irritants, so before bedtime spray ordinary, (non-addictive), nasal saline solution and blow your nose (yes, I do this) and sometimes include allergy medication, depending on the allergy symptoms.
4. Drink a small glass of milk before bedtime (almond milk works, too). And/or, earlier in the evening eat 1 to 2 tablespoons of protein-packed peanut butter (it helps with night-time blood sugar spikes).
5. Hydration. In other words, intentionally drink some water, until an hour before bedtime. I used to be a rare water drinker.
6. Unexpected 2 a.m. mystery wide-awakening? It could be adrenaline-boomerang, causing wakeful inflammation. Try Ibuprofen or aspirin (with a couple of crackers to protect your stomach). OR, here's a link to something I've not yet tried, but from time to time, I do rub ginger essential oil on the bottom of my foot: Essential Oils natural sleep remedy
7. Wear a sleep mask. It blocks out any disturbing light
   sources (from alarm clocks or the hallway). Light interrupts sensitive menopausal body clocks.
8. Read a book on a tablet with the bedroom lights off. Set your tablet's theme to a dark background with white

   

   Sleep Mask Re-enactment. Ahhh!!!

   letters. The idea is to lower all lighting to softly communicate to your body "It's bed time." Bright lights and even the TV can interrupt the body clock.
9. This link explains the simple 4-7-8 bedtime breathing technique for better sleep: The 4-7-8 Technique
10. This suggestion is a bit different and is an alternative to reading a book. I've not personally needed this measure, but did try it. A new approach to sleep therapy is geared to ASMR ("Autonomous Sensory Meridian Response, an uncommon neuro-physiological phenomenon which causes unique 'tingling' sensations under very specific circumstances" Wikipedia).
         Mainly what I decipher from this idea is that brain areas from childhood are unlocked. Possibly whispers of Mom rocking you to sleep relax areas of the mind. I did not feel hypnotized, but distracted. Maybe absolute boredom settles the brain enough for sleep!
         Viewing a vintage Bob Ross painting segment is ideal because his voice quality is mellow, and his crazy hair is quite distracting, too. The sound of paint brush strokes, combined with viewing nature slowly and gently unfolding, do the trick. Below is the 30-minute restful YouTube ASMR that I viewed and listened to with earphones on for the unusual ear-2-ear effect.
         The results? I did experience one, random and odd, rear-left brain tingle... so weird. I slept well; but, need to test it another time when a day's stress and adrenaline are higher. The video provides whispered Disney trivia to view at bedtime and includes The Jungle Book's unusual tie to The Beatles.      
    If the video hasn't loaded, click the Internet tab's reload symbol or click the blue link in the paragraph below.

     The link above works on my laptop computer, but not on my tablet. Here is an alternate way to hopefully link to the PG-rated YouTube video which I renamed: ASMR Disney Style . You may prefer to preview it during the day and skip the video's first and last 2 minutes.

     Wishes for fairy tales with dreams-come-true AND sweet dreams. 

The Lord is my shepherd, I lack nothing.

He makes me lie down in green pastures,

he leads me beside quiet waters,

he refreshes my soul (Psalm 23). Tres Bon.