96 Years Young and He Keeps It Movin’!

1 Comment Friday, 17 May, 19 Lexa

Vic’s metal cane sways from right to left when he walks. Slightly hunched over, he creates a rhythm with a periodic pause but confidently steps forward along the busy paved trail. There is no doubt in my mind that Vic is enjoying his morning stroll.

Although I walked passed Vic once, I could not bring myself to move past him a second time without talking to him. When I first got to the park, I had something on my mind. Vic changed that. I was blown away by his perseverance and enthusiasm for life.

Vic is a 96 year-young, U.S. Marine Corps, WWII, and Vietnam Veteran. His cap is a badge of honor. Whoop! Whoop! Vic has arthritis and moving hurts, but he says, “you gotta keep it movin’!” Those are his words. He also said that “movement helps to maintain cognition.” Walking keeps him mobile and independent, the way he likes it because he doesn’t want to have to rely on his children to care for him. I walked with Vic for a bit, we high fived and talked.

Vic agreed to a selfie because I told him I wanted my mom to see him. Although physically able, she is less mobile and Vic instructed me to bring mom to the park so he could talk to her. I love this man!

Vic should serve as an inspiration to all of us. If he can move, so can you! As a WWII and Vietnam Veteran, this warrior probably has more physical, mental, and emotional scars then I will ever know; yet he took the time to inspire me and to brighten my day. I thanked Vic for his service and the uplifting conversation.

The image of Vic is yet another face of wellness. While his story is incomplete to me, he projects positivity and fervor. I hope to see him again soon. Changing your lifestyle for the better does not cost large sums of money. More than anything else, it takes a desire, commitment, consistency, and a supportive community of people around you.

By the way, I was so into my walk this morning, that I covered 6.2 miles!

Wanna talk about it? Got something on your mind? Email me today at tanyafcain@gmail.com.

“Yesterday I was clever, so I wanted to change the world. Today I am wise, so I am changing myself.”
― Rumi

I Listened To My Body: It Warned Me About A Health Issue

Leave a comment Friday, 29 March, 19 Lexa

For the Spirit God gave us does not make us timid,
but gives us power, love, and self-discipline.
(2 Timothy 1:7)

Photo taken (by me) at the Gaylord Hotel, Grapevine Texas

Eat well. √

Exercise daily. √

Get enough sleep. √

Minimize stress… Well I am pretty sure that I have my stress levels in check but to be perfectly honest with you, sometimes we think we are doing a good enough job of managing stress when in actuality we are not. We package and shelf it nice and neatly on the inside, and that is where it (the pressure) quietly does its dirty work. I’ll get back to the stress in a minute.

For about two months, maybe longer, I had experienced occasional headaches. Something I rarely get. The headaches were random, so I wasn’t too concerned. We have two blood pressures devices at home, so I started to occasionally take my pressure. First thing in the morning, before you start moving around is the best time to check your pressure; so that is what I did.

My average reading has always been in the area of 117/72.

My readings were in the area of 180/99 and sometimes higher!!

Long story short, the diagnosis is hypertension.

Anyone who knows me will corroborate, I am a health, wellness and fitness devotee. Wellness is a way of life that I take pride in. I do all the right things–not to perfection–but enough to look and feel vibrant and to have excellent physical health.

So when the doctor confirmed my suspicion, I was crushed. Honestly, I think it was an ego thing. You know–

How is the wellness professional gonna tell somebody how to prevent hypertension, when she has it?

It comes down to pride. The fact is, I am genetically predisposed to hypertension. Family history prevails over my lifestyle.

Know your body. Be aware of what your normal is and be prepared to take immediate action (see a doctor) when your ordinary is out of sorts.

The Value of Reading Food Labels

Image 4 Comments Tuesday, 12 February, 19 Lexa

We are one month and twelve days into 2019. Even if you did not commit to a traditional New Year Resolution, I bet you set some type of goal for yourself. How’s it going?

The top objectives for people in the new year are to lose weight, eat healthier, exercise more, and to save money.

If your goal has anything to do with eating healthy or losing weight, pay close attention. The most important new skill you should adopt is to learn to read food labels. Read before you buy.

Case in point, look at this mouth-watering avocado wrap.

So you’ve bought this beauty.

Now you can’t wait to sink your teeth into it.

You sit down, open the package, and prepare to dig in.

Then, you notice this small 1.4 oz. packet.

The sweet chili sauce is the perfect blend of sweet and spice that you think you crave. Mouthwatering.

Thankfully you have the conscious mind (yes you do) to flip the packet over and you read the nutritional label.

Ahem!

Look. At. This. Mess! Bulging eyes!!

1. I rarely count calories, but this is a bit much.

2. The sodium content is all wrong! 530mg? That’s salt baby!!! If you’re monitoring your blood pressure, DON’T DO IT!

3. For the sugar addicts, 23 grams of sugar in a 1.4 oz. packet is preposterous!

The chili sauce is a precise example of why you must remain disciplined to read the labels on everything you buy.

If you are ever going to reach your goals, I urge you to commit to taking the first step to read the label before you buy anything for consumption.

Also, there are many Apps where you can search menu items from popular restaurants. When I trained for my figure competitions, I used MyPlate to track my macros. You can search for food by restaurants and get nutritional values.

Here I did a random Chic-Fil-A menu search. when you tap on the food item, the App gives you total calories, protein, fat, and carbs. It’s simple but helpful. If you are aware of the nutritional value of the food you are about to eat, the knowledge may deter you from completing the order and inspire you to change up. 🙂

This post is short and sweet but I need you to understand the connection between what’s on your plate and how snug your jeans fit.

Set aside your fitness regime because no matter how hard you exercise, if you’re not eating right, your clothes ain’t gonna fit right. TTYL

Magnify Your View on Wellness: Take a Closer Look

Leave a comment Thursday, 15 November, 18 Lexa

Health is a relationship between you and your body.
-Unknown

Path

Today, the focus on health and wellness is everywhere. There is no loss of trends in diets. The Keto Diet, Paleo diet, Alkaline diet, Whole 30, Intermittent diet, Carb Cycling, and more. How the heck are you to comprehend which program is best for you?

Women’s Health Magazine lists 20 the top fitness trends that include everything from Yoga, to Functional Fitness Training, and Postrehabilitation Classes. Whew….that’s a lot. If you are confused, I am not surprised.

I am asking you to set all of the above aside and instead to think about the many components of your daily life. It is your routine and habits, which you do not consider that gives you a zing for life or provide a framework for health issues and a decline in your quality of life.

Contemplate the following:

Transportation
If you work outside of the home, how is your commute to work? Do you drive or use public transportation? If you use public transportation, is it safe? Are the wait areas enclosed and well lit? Are you exposed to second-hand smoke or other unhealthy carcinogens? Are the crosswalks safe or dangerous?

Do you drive a car to work? Do you carpool? How long is your commute? Is your drive one hour or longer? If so, take a moment and calculate the total amount of hours spent commuting per day, per week, per month, and annually.

Think about the commute. Is it an easy-breezy ride or does your ride consist of high-volume traffic, horns, middle fingers, f-bombs, and weaving in and out of traffic? How do you feel when you arrive at work and home? Over an extended period of time, this type of commute can negate the quality of your life. Yes, I know. The job may pay well. But ask yourself, what is the trade-off?

Workplace Environment
Where is your company located? How many hours per week do you work? Is the number greater than 50? Been there done that, rolling my eyes. Does your day include a lunch break? Where do you take your break? Can you walk on your break? Does your company provide ergonomically designed chairs and workstations? Is your workstation quiet or loud?

How is the air quality? Is the building well ventilated and are the filters cleaned regularly to prevent dust mold, and other pollutants? What types of relationships do you have with your colleagues? Does your company promote healthy living?

Are you required to lift heavy objects? According to the National Institute for Occupational Safety and Health (NIOSH), back injuries account for nearly 20% of all injuries and illnesses in the workplace and cost the nation an estimated 20 to 50 billion dollars per year. If so, does your company provide or encourage the use of safety belts?

Do you drive a vehicle for a living? If so, how many hours do you spend on the road daily? The U.S. Department of Transportation’s Federal Motor Carrier Safety Administration (FMCSA) limits the number of hours a driver can drive. The restrictions protect everyone on the road. Driving sleepy or fatigued is estimated to cause up to 6,000 fatal crashes each year (CDC).

Is your job stressful? My point is that a stressful lifestyle may lead to unhealthy behaviors and adversely impact your overall health. Inadequate coping skills and a lack of leisure time may lead to excessive alcohol consumption, smoking, and/or drug usage.

Healthcare
Do you have health insurance? Is it affordable? What does it include? Can you afford it and do you seek annual doctor visits for the dentist, Obgyn (females), mammograms, colonoscopy (over age 40), and general practitioners? Does your insurance include coverage for mental health counseling? What is your attitude and what are your beliefs regarding you and your family’s health?

Neighborhood
Does your neighborhood provide sidewalks, clean and safe parks, playgrounds, lighted streets, and bike paths? What are your grocery stores like? Do they sell a variety of fresh fruits and vegetables?
Facts:

The United States disproportionately spends less on social services and on health care.
Despite healthcare expenditures are projected to exceed 3 trillion dollars, health outcomes in the United States continue to fall behind other developed countries.
The National Institute of Mental Health (NIMH) reports that long-term stress can harm your health. For more information, click here.

Emotional Hygiene (EH)
Most of us have childhood memories of injuries from trips and falls. While playing outside, we scraped a knee, suffered a broken arm, or cut a finger. We cried a bit, moved on, and allowed our wounds to heal. Somehow as adults, we unlearned the art of healing. The consequence is baggage that we carry with us everyplace. The baggage is stuffed with fear, resentment, anger, hostility, guilt, and more.

The truth is we never learned how to care for our minds. We do nothing until we have mental breakdowns and even then, the antidote is a prescription for medication. Barring severe psychological issues, the script is a pretty band-aid that covers the wound. The fact is, we need to probe deeper; we need to treat the mental infection. When this occurs, seeking professional help is a good starting point. Want to learn more? Listen to this TED Talk by Psychologist Dr. Guy Winch.

I have posted many questions because I want to help you to expand your thinking regarding what a healthy lifestyle means to you. You can eat plenty of fruits and vegetables and exercise but other factors in your life may contribute to your health. The determinants in your environment will impact your well-being.

So now what?

Is there something you want to change? I hope that after reading this post, you’ve identified at least one area of your life to improve. If everything is hunky-dory, congrats! Still, save this post, because life is filled with peaks and valleys.

What can you do?

Assess your current situation.
Make a list and prioritize what is most important to you.
Think baby steps.
Schedule the doctor’s appointment that you’ve been putting off
If the change is a new job, assess your skills. If you know what you want to do but lack the skills, determine where you can acquire additional knowledge. In addition to your local college, most colleges offer online courses. What are the costs and does your company offer tuition reimbursement? Explore if you can acquire new skills by volunteering.
What are your current untapped skills and resources? Don’t be afraid to ask for help.
Maybe you’re not sure about your next career move but you are ready for a change. MyNextMove.org is a great site to learn about careers. You can also take an assessment to help you to decide what field may be right for you.
If it’s a lifestyle change, what are the specifics? Do you seek a relationship change, location change, or something else?
Schedule an appointment with a therapist so you can work through your struggles.

My point here is to expand your thinking. First to include yourself but then to add your family to the mix. Our children observe us and learn from everything we do, just as we did from our parents.

I urge you to broaden your concept and understanding of health and wellness and take steps to improve your life.

Your health is what you make of it. Everything you do and think either adds to the vitality, energy, and spirit you possess or takes away from it.
Ann Wigmore

In The Name of Wellness: Why Your Words Matter

4 Comments Friday, 26 January, 18 Lexa

The concept of total wellness recognizes that our every thought, word and behavior affects our greater health and well-being. And we, in turn are affected not only emotionally but also physically and spiritually. -Greg Anderson

While ironing a shirt for work (do people still iron?) you mentally drift. The tip of the iron touches your left hand. Ouch! It burned your skin. There is strong possibility that the burn will leave a permanent mark. Years later, you can recount the story of your injury.

Words leave scars too. >>>>>>>>

While visiting my bestie in Texas, I bought an authentic pair of cowboy boots. I wore them for the first time today. As I slid them on, I was reminded why I purchased them–good quality leather, comfort, and stylish. Looking in the mirror, I thought, Damn girl, you’ve got big feet. ‘Dem boots look big as hell!

Sipping on a green smoothie and reflecting on the boots.

Mentally, I traveled back to my awkward and gawky pre-teen years when my lanky arms and boney legs were disproportioned. My family would remind me daily that I had BIG feet. Mom would make me wear specific shoes that were orthopedically sound but ugly as hell.

Double time to today. My mom’s words have clung to the inner parts of my psyche, resurfacing without solicitation at the opportune time and trying to steal my joy.

Yup, the red boots look super-sized! I could have got them in black. Black looks smaller. Women with big feet probably shouldn’t wear bright colors…right? The truth is, does anyone really give a damn? Even if they do care, what does it matter? My personality is vibrant, and so are my color choices in clothes, sometimes shoes, and everything else. I bought the red because they are me and I loved them. I adore them just as much today.

When I wear the boots today, someone might glance at my feet and think, damn, she’s got some big ass feet!! And if they do believe that, what changes? Nothing! The world continues to evolve. I look the same….fabulous! I feel the same…marvelous! Worse case scenario, someone thinks I have big feet, and it’s true. Hehe!

The truth; the reality is that someone will always have an opinion about you. You do not have power over the thoughts of others.

You do, however; have the POWER to govern your own thoughts and it is YOUR thoughts that matter most. Incessant chatter is the term Michael A. Singer uses in, the untethered soul. You have the choice to become crippled by your thoughts, but you also have the option to acknowledge the notions and to move on. Once you are paralyzed, you start to miss out on the abundance of pleasures life has to offer you.

If I had listened to the inimical chatter in my head this morning, I wouldn’t have worn my boots. I would have missed out on the joy of high stepping with my eclectic Jersey swag through the streets of Gwinnett County. Although I wasn’t dressed up, I felt special wearing my Ariat cowboy boots.

I don’t know if anyone took note of my boots, but if they did, it might have been because it seems stilettos are more popular than cowboy boots in Georgia or merely because they thought my footwear was cool.

Anyways, I have to points here. First, to remind you that words matter. When speaking to children, know that everything you say is heard by them. Repeated messages hang around and take up mental space and can influence the child’s behavior well into adulthood.

And second, to encourage you to try something that you’ve wanted to but are afraid to do. It can be something small like wearing a brighter color nail polish, applying for the next promotion at work, taking a dance class, getting your first tattoo, or something else. Just do it!

I couldn’t resist jumping around in my boots. 🙂

Wellness is more than exercising and eating well. If you search wellness, you will find many definitions. My favorite definition of wellness is:

…the experience of living life with high levels of awareness, conscious choice, self-acceptance, interconnectedness, love, meaning, and purpose… living consciously in ways that improve your health and well-being. – Michael Arloski

Make each day count!

Smooches!

Thanksgiving Day: From The Inside Out

6 Comments Saturday, 25 November, 17 Lexa

“Something wonderful begins to happen with the simple realization that life, like an automobile, is driven from the inside out, not the other way around. As you focus more on becoming more peaceful with where you are, rather than focusing on where you would rather be, you begin to find peace right now, in the present. Then, as you move around, try new things, and meet new people, you carry that sense of inner peace with you. It’s absolutely true that, “Wherever you go, there you are.”

-Richard Carlson

To prepare for this year’s Thanksgiving dinner, I decided to…

Stop trying to make everything perfect!!

Hubby and I have been hosting holiday dinners for over 20 years. I use to stress and beat myself up over making sure that every little detail was perfect.

Crisp table linen, a visually pleasing spread of desserts, a spotless home, plenty of food, a beautifully set dining table, and then some.

Although I’ve always adored decorating my home for each occasion, cooking ridiculous amounts of food, and having the over-night house guests, sometimes I stressed and fussed over details that no one even noticed… stuff that didn’t matter. So I did what I could and focused on what mattered most; the meal.

From the time I got up on Thanksgiving Day, I reminded myself to stay present. To be aware of every moment… my invigorating morning shower… the warm water clashing on my back…. the scent of lavender…Mmm.. a reflection of the sun and the odd-shaped shadow on the bathroom wall.

Being mindful and present supports a lifestyle of wellness. When we exert energy anticipating possibilities that we cannot control, we miss out on the daily pleasures of interacting with people around us. Our loved ones smile, kind gestures, affection, or a call for help.

Routinely focusing on the present takes practice and mental muscle. The more we practice, the better we become at it. One way to focus is to try to concentrate and engage one or more of your five senses:

What do you smell?
What can you taste?
What do you hear? What kinds of sounds (i.e., leaves crackling under your feet, the sound of running water, a child’s laughter, the distant echoing of an ambulance siren, or in silence the sound of your breath).
What do you see? Notice the details of colors, shapes, the sky, or a person’s eyes.
What can you feel? Textures that are hot, cold, soft, hard, etc..

Being comfortable with doing my best, accepting my best and staying current allowed me to make the most of my day with my family. I think I listened more than usual and captured more intimate moments throughout the day.

Our home was packed! Bodies were everywhere. I concerned myself less with crumbs on the floors and coasters on the table and more on getting to know my little cousins and catching up with the adults I haven’t seen in years. The noise from the 11 kids running through the house shooting nerf guns, screaming and laughing personified quality family time. I laughed all day.

Vegan Challenge Update

This was my first Vegan Thanksgiving. Except for four family members, everyone came from at least four or more hours away. Which meant I did most of the cooking.

The day was undoubtedly a mental test for me. Was I ready to bypass the 5 pounds of baked mac & cheese and the two deep fried turkeys? My plan to cook additional vegetables for myself and five other Vegans worked well. My two favorite veggies were prepared by my cousin’s husband; roasted brussels sprouts with sweet onions and olive oil and roasted cauliflower and carrots with olive oil, Vidalia onions, and turmeric!!

In addition to the above tasty vegetables, Thanksgiving dinner included, two-deep fried turkeys, honey-ham, baked chicken, broiled salmon, shrimp cocktail, kale/collards with smoked turkey, vegan kale/collards, hot stuffing, mild stuffing, potato salad, baked mac & cheese, black-eyed peas, roasted butternut squash, spaghetti squash, traditional candied sweet potatoes, roasted sweet potatoes (with cinnamon & nutmeg only) , and plain white sweet potatoes with coconut oil. The list of desserts is too long, but there were plenty.

Here’s my plate!! Everyone was surprised that I did not cave into the mac & cheese, but I was cool with not eating it and consciously enjoyed every bite of the food on my plate. It really is amazing what we can do when we set our mind to something.

It has been over one month since I started my Vegan challenge. My major hiccup occurred last Saturday on a quick visit to Jersey. We ate at a fantastic seafood restaurant, Doc’s Oyster House in Atlantic City. Majority of the menu options is seafood. The offerings for a salad were of little interest to me… probably because I was beyond starving and I’ve eaten at Doc’s before. This would probably be the last time I visit this restaurant in a long time, so I ordered the special, which scallops. The servings are large portions, and I could only eat half my dish. I took the other half home, and my girlfriend ended up eating it. Although the food was delicious, the entire time, I kept thinking, “I’m eating seafood.”

I did, however, learn a valuable lesson. Before dining out at specialty restaurants, I should carefully read the menu online and make my selection beforehand. While writing this post, I went to their website and re-read the menu. I saw options that I missed when I was in the restaurant. I don’t know if I missed the items because of the ambiance and the dimmed light or because I got caught up in the moment or I just wasn’t paying attention. Either case, I know that mistakes happen and I learned from the error so, all is good.

Below are some photos with brief captions from Thanksgiving Day.