Monthly Archives: April 2019

There is Something Special about Spring

Spring adds new life and new beauty to all that is.

Jessica Harrelson

I have spent some time enjoying the look, the sounds, and the smells of spring this past week. There are so many beautiful things about spring it is almost impossible to capture it all.

Nature Meditating

I don’t go into a full meditation mode, but more of an observational meditation. I start by the smells in the air and try to recognize where they are coming from. Right now, the Jasmine vines are in full bloom with the wind carrying an elegant fragrance that stops me in my tracks. You may not see the vines but you know they are around with the wind delivering the invitation to seek them out.

I then move onto sight, what am I seeing? Spring grass that is at its greenest; what a beautiful sight. Colorful flowers sprouting up everywhere creating a painting by nature. Water spouts in the ponds casting rainbows in the wind. Baby ducks swimming close together in tow of their mother. Birds flying, butterflies fluttering around, dragonflies zipping by, the list goes on.

When I move on to observing the sounds that go along with smells and sight, it pulls everything together. Sometimes I close my eyes to assure that I don’t miss sounds by focusing too much on sight. Birds chirping and singing is a sure sign that spring has arrived. How many different bird chirps am I hearing? The air is crowded with birds.


What does nature teach us during spring?

Spring is a time of new beginnings. No matter how bad the year before was, spring is always a new beginning. Although nature suffers great tragedy as well as humans in their wakes, forest fires can give way to new growth. Nature teaches us that even after a devastating loss, we can push through and be stronger than ever.

Spring teaches us that no matter what happens, we have the right to be happy. It shows us persistence and perseverance. It reminds us that life is delicate but we can start anew.

What is your favorite thing about spring? Take a moment, go outside, look, listen, and smell the spring in the air. In that moment of observation, get connected with your positivity. Visualize your future and think about the 1st step you must take to start down that path.

Catherine Bares

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Reduce Pressure on Knees

Did you know that losing weight reduces knee joint pressure?

According to a study conducted by Dr. Stephen Messier, 1-lb. of weight loss equals 4-lb. reduction in the knee joint load. Also suggested, individuals that lose 10-lbs would reduce up to 48,000 pounds of pressure for every mile walked. The results are a compelling case for weight loss associated with improving knee pain. Consider the workload over time, it can result in making a significant difference in knee joint damage, reducing overall pain throughout your life in the future.

Knee pain is a frequent issue that continues as people age. One factor that compounds this issue is weight.

https://www.livestrong.com/article/403363-one-pound-weight-loss-equals-reduced-pressure-on-knees/

Are you training with weighted vests?

After reading the facts about pressure on the knee joints, it makes me question the safety of wearing extra weight on stair climbers or while running. Over the years I have seen many types of training that I, myself, would not be comfortable with. Performing cardio with weights (hand weights, weighted vests, etc.) is one of them. The added weight will most certainly add to joint pressure. If it affects the knee joints, what about the hip joints?

As we age, those joints age right along with us. Will this strategy help everyone; probably not, especially if there are other factors weighing in:

  • arthritis
  • disrupted cartilage in the knee joint
  • cartilaginous breakdown
  • torn meniscus
  • etc.

Each case is different and everyone should consult with physicians before starting any diet and exercise program. If you have any of the mentioned concerns above, your medical professional can give you advice on which type of workout is best for your body type. I, personally, love to swim when I have joint pain. (click here to see reasons why swimming is a smart choice) It helps relieve the pressure rather than add to the pressure. There are many facilities now offering water aerobics for clients that suffer from arthritis and other joint related illnesses, especially hospital-based facilities.

What about foot pain?

I have a client and friend who has been on a weight loss journey for a year now and has had great success as a result of lifestyle changes. Her goal was to lose 40-lbs and she is currently 1-lb away from hitting her goal. We had a discussion about reducing knee pressure which struck a chord with her regarding her journey. She mentioned that she recently wore a pair of wedge heels that would normally cause the ball of her feet to hurt by the end of the day. After losing 39lbs, her feet did not hurt as she had come to expect it to when wearing those shoes. That’s a win in my book!

Do you have any pain reduction stories related to weight loss? If you do have any stories, please share them with us by leaving comments. They can be success stories or no results, don’t feel constricted on the topic.

Catherine Bares

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Rough Day

Ever have a rough day that got the better of you?

Typically, I am a positive, upbeat, happy person. Even on my bad days, I look at the positive side of everything. I try to recognize the position of others and why they behave the way they do. I find it helps me get a better understanding of that person, which drives better decisions on my part, rather than negative, reactive, emotional decisions. When my emotions get the better of me, I end up regretting things said or done at that moment. I would rather walk away, satisfied, knowing that my emotions didn’t control my decisions and/or my reactions. When I act on emotions, I tend to get angry, which drains my energy. Energy is precious to me and when I let negativity inside, my energy is zapped and I go down a rabbit hole of desperate thoughts and I follow up with a dose of emotional eating.

Interesting concept

I once heard a speaker that said something which made sense and stuck with me for years.

your thoughts trigger your emotions

when your emotions are triggered, they trigger your actions

and your actions trigger the results.

Unknown

That bad day

Recently, I had a bad day from start to finish. I did a great job of controlling the urge to get angry. It started with little things like having butterfingers, dropping things at every turn. (This happened to be a Monday: no prejudice on Monday’s, just saying. :>)) I had a full day of conference calls scheduled and was starting my day off frustrated. I shook it off and drove to my office. On my way to the office, I encountered 2 drivers that were doing their best to continue to challenge me. It resulted in me shaking my head and praying a Hail Mary. Once I arrived at my office, I set up my computer and got myself ready for the 1st call. As a result of my efforts, I felt accomplished that I didn’t lose my cool.

Then, my 1st call canceled. Okay, no worries. I will get ready for the next call. During preparations for the 2nd call, I receive an email from the client with a request to reschedule. Okay, no worries, I will get ready for the next call. It turns out that the next 2 client calls rescheduled as well. Out of 5 scheduled calls I end up doing 1 call at the end of the day. I was starting to feel like the cosmic energy was working overtime and throwing things at me around every corner. It’s amazing how your mind starts playing tricks on you and makes you feel like I did something wrong.

End of the day

As a result of a rough day, I was looking forward to going home and relaxing. Then, I encountered an angry person. At this point, my will power to keep fighting the desire to explode and scream at someone is getting weaker. I keep telling myself, it’s okay, I am in a bad head space right now, it’s not as bad as it seems. I get through my evening and go to bed.

Success!

I ended that day feeling like I did a good job of not losing it. I also felt like I wasn’t able to get much accomplished since most of my work was rescheduled. But, in the end, I felt successful.

Along comes Anger

I get through the rest of the week without many challenges. Unfortunately, my great weekend went bad fast and I ended up letting my emotions get the better of me. I started this blog last week and decided to finish it up today to close the cosmic energy that is working against me. Keep in mind, I am not superstitious or truly believe that cosmic energy forces are working against me here, but I decided not to leave anything to chance and get this thing closed out. I let anger in yesterday and I realized that I haven’t let it out yet. I am letting anger take up shop in my soul and I don’t like it. So, I am here telling this anger to get out. I don’t have room in my soul for anger. I am sweeping anger out of the door to my soul.

How do you sweep away anger? Do you recommend any mindful tricks to help us keep our emotions in check?

Catherine Bares

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Reduce Germ Spreading Habits in your Home

Germiest spots in your bathroom

  1. Floors: your bathroom floors could be harboring more germs than any other area in the bathroom, says Gina Sloan, Ph.D., director of innovations with Microban. Why? Well, it seems that whatever is close to the toilet is going to get covered in those germy microbes every time we flush the toilet. Do you ever feel a little spritz hitting your bottom or your legs when you flush?


Okay, now I am totally grossed out. I don’t clean my bathroom floors nearly as much as I clean my toilet. That is going to change rather quickly. To reduce the amount of airborne germs when flushing, close the lid before flushing.

Toothbrush

Your toothbrush is the second biggest concern for germs in your bathroom, says Sloan.

Your toothbrush takes in bacteria not only from your mouth but wherever you lay it down on.

Gina Sloan, PhD, director of innovations with Microban

Your counter-top could be transferring germs but think about where the germs are coming from. Is your toilet close to your sink? Yukola!!

Toothbrush Holder

A study from the public health organization NSF International found 64% of toothbrush holders contained mold and yeast, compared to 27% of toilet seats. According to the study they are likely to contain staph as well.

You put in your brush, which is damp or wet, and that residual water drips down and collects in the bottom of the cup. Germs tend to like warm and moist environments. Most holders can go in the dishwasher, which will get rid of any icky residue and germs feeding on it, so toss yours in weekly or monthly.

Lisa Yakas, microbiologists

Sink Handles

According to the study, sink handles contain more than 600 times more microorganisms per square inch than your toilet handles. Wipe them down with disinfecting wipes or use a bleach solution.

Doorknobs

According to the same study, doorknobs contain more microorganisms per square inch than a toilet seat. 1st line of defense is washing your hands for at least 20 seconds. Always wipe those doorknobs during your regular cleaning routine.

Towels

Towels have been found to contain bacteria and even harbor E. coli. The germs stick to and hide in the fibers. Change the towels out regularly and wash in a hot cycle; cold water does not wash out the germs.

Loofah

Knowing everything else I have learned doing the research for this blog, I didn’t have to read the reasons why Loofahs are germ harboring items. Sloan recommends ditching the Loofahs entirely or buy new loofahs regularly.

Razor

Sloan recommends air drying your blades or keeping them in oil to resist germ growth. Don’t lay flat in a dish of water; this causes rusting and will enhance even more germ growth. Always stick to using your own razors rather than sharing razors.

Cutting Boards

University of Arizona researchers found that the average cutting board has 200 times more fecal bacteria than a toilet seat. What??? Now that is one I didn’t expect. Raw meat turns out to be the reason since fecal bacterial originate in the animals’ internal organs. When cutting raw meat on a surface, the knife leaves grooves and sets the stage for germs to sink in and make themselves at home. Washing cutting boards with hot soapy water will help reduce germs growing. If plastic, you can soak in a solution of 2 teaspoons of bleach per gallon of water. Do not soak overnight.

All Kitchens have germs

Did you know that 21% of food-borne illness cases are due to food consumed in private homes, according to the U.S. Centers for Disease Control and Prevention. Kitchens are found to breed germs such as E. coli, salmonella, Listeria, mold and yeast.

Common Kitchen items carrying germs

  • Knife Blocks: have you ever cleaned yours?
  • Refrigerator vegetable drawers: Salmonella, Listeria, yeast, and mold are partying it up and contaminates fresh vegetables.
  • Refrigerator meat drawer: Salmonella, E. coli, yeast, and mold.
  • Blender gasket: follow manufacturer’s cleaning instructions to avoid bacteria in your food and smoothies.
  • Can openers: bacteria, yeast, and mold. Clean regularly.
  • Rubber mixing spatula: remove the rubber tip and clean the inside of it along with the handle that sits in the tip.
  • Food storage containers with rubber seals: be sure to wash those rubber seals in hot soapy water; don’t just rinse and dry.
  • Sponges: put a wet sponge in the microwave for 1 minute to help reduce germs. Wring out all water after use and place it in a drip dry container or rack.

Other household germy spots

  • Washing machines: Run washer empty with a cup of bleach once a week to kill germs
  • Mattresses: Wash mattress cover using hot water once a month.
  • Trash cans: scrub all trash cans in the house regularly, especially those in the bathroom and kitchen
  • Mop heads: rinse with water until water runs clear. Soak mop head in a bucket of 2 gallons of hot water and a cup of bleach for 10 minutes, then rinse again.

Having an air purifier added to your air conditioning and heating systems help to sanitize the air you breathe. I, myself, use one, and it has significantly helped my family from passing illnesses back and forth to each other. If you need a recommendation for an Air Conditioning and Heating company in the United States and Canada, leave a comment and I can see if we have any clients in your area that can help reduce your indoor air pollution.

As always, do the research on the things you have concerns about. I am not an expert, I share information that I come across in hopes that I will inspire healthier, happier lives.

Catherine Bares

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