To Swing Or Not To Swing…

Purses. We all love them. They are a perfect accessory and can hold everything that we need (and then some). I personally have a cupboard full of vintage ones that I adore but, thanks to the kindness of my husband (or as I call him, the purse I love the most) they stay at the ready as my ID and lipstick fit ever so nicely in his pockets. But, of course there are many times when I too am as loaded down as the next gal, having to subscribe to the, "have purse, must travel" model, (as one of my best pals says). Carrying more than I should and knowing it every step of the way. So, how can I minimize the physical cost of my fashion statement?

May I introduce movement for the ribs, intercostal muscles (the muscles between the ribs) and the surrounding connective tissue. The intercostal muscles help with things like rib expansion (when we breathe), rib translation (gliding them right and left), chest wall stabilization, and more. The good news is that swinging your arms is associated with a spiraling movement which positively impacts the ribs and surrounding areas (from head to toe). The bad news... not swinging does the opposite and purses (or brief cases, kids, walkers, etc) are on this side of the news. There is so much more to this but, you get my point. Now, if you think the reason for this post is to ask you to stop using a purse (or other) you're crazy because that's not realistic. Instead, I've provided a couple of focused movements below. These won't change everything but they are a start.

1. Tune into your body and listen to it. Notice where you’re feeling this. I can feel this into my hips on one side.
2. With parallel feet, and your hand behind your head (or on your chest) take a nice inhale into the area with the red arrow (mid thoracic). Visualize space and take a few breaths. Both sides.

Please forgive Oscar and Pearl as they just couldn't resist being a part of this (and were anxious for their walk).

I hope you like this. Share with your friends.
xo Kathryn

A Happy Balance

3. Still mid thoracic, try and gently glide your ribs in the direction of your elbow (just a tiny bit). Don't glide from your waist, hips, or feet. Just mid thoracic. Both sides.
4. Inhale and glide as you take your elbow towards the ceiling. First do only mid thoracic. Next you can go further by including your waist. Hold for about 20 seconds. Both sides.

When Life Gives You Lemons…

Around the turn of the century in England, it's said that the lemon was a symbol of ending a dating relationship. This pre-dated the, "when life gives you lemons" era when supposedly, young men reacted to being told, "it's not you, it's me" by twisting their faces into a bit of a puckered look (like sour lemons). NOT, a good look. So, instead of saying anything, a gal would communicate via lemon which... said it all. I think this is just hilarious. My husband's response, "brutal".

Thankfully, things have changed and we can use lemons in better ways such as, immune boosting. And since cold and flu season is still upon us, I thought this drink might be just the ticket.

Easy Peasy Ingredients: Lemons, cayenne pepper and honey (some use a tiny amount of high grade, pure maple syrup but, it's higher in sugar and lower in benefit).

Our freezer always has a big bag of lemon ice cubes because we juice and freeze during the plentiful lemon season (a tip my brilliant Mom taught me years ago). So, for this drink, I place a lemon cube or two in a tea cup and add boiling water. Next, I add a touch of pure honey, and a dash of cayenne pepper (to taste). It's hot lemonade with a spicy kick. And since lemons, cayenne pepper and honey are loaded with antioxidants (among other things) your immune system will love the extra karate chop you're providing.

Take care gang,
xo Kathryn
A Happy Balance

PS. Cayenne does have blood thinning properties. Only a dash is used above (and shouldn't cause issues) but I thought I'd mention regardless for those already on blood thinners.

A Gentle Reminder…

I've hesitated writing this today because it isn't upbeat or creative. As a matter of fact it's sad but, since education and prevention are what I stand for, I've thought there is value in sharing. So, here goes. This past week a dear cousin of mine died on a ventilator after a two week covid battle. Like so many others, our family lost someone we love and we're heartbroken. I've decided the best thing I can do though, beside stand by my family, is to possibly help decrease the spread of this virus by providing the following reminders:

1. Masks are like seat belts. They can save your life. When in a high-risk area (shopping, at an appointment, etc) wear one over both your nose and mouth.

2. Six feet. If someone steps closer, you step back.

3. Wash your hands (20 seconds please), watch where they go and disinfect high touch surfaces.

4. If anyone (including your best friend) comes over for a visit please, do not let them in your home. Instead, bundle up and sit outside. Enjoy the vitamin D from the sun and stay six feet apart. Watch what you touch during the visit, keep your mask on and wash your hands after.

5. If you have to have someone in your home (say for an appliance repair) then open all your windows for good ventilation, make that person wear a mask and keep your distance. I know there is a question about whether there is surface transmission but you have nothing to lose here... wipe things down.

6. When exercising or walking outside, if you don't want to wear a mask then remember to just cross the street and avoid someone coming towards you. And if someone moves out of the way for you then please spread some love by saying, "thank you".

7. The vaccines are not your get out of jail free card. You can still carry and infect others. Be considerate and kind.

8. It is not known how the variants (over 400) will be impacted by the vaccines. Please continue to follow mask, physical distancing and hand washing guidelines.

9. The best way to stop the spread and strengthening of covid (and the variants) is to follow mask, physical distancing and hand washing guidelines.

10. Please remember that everyone has a different definition of, "being safe". Any friend, co-worker, priest, whomever, that says something like, "it's okay I've been safe" is definitely not.

11. Let's show some respect to all of those who've lost there lives, who are on the front lines (including employees who work at places like Home Depot who have had to remain open this entire time) and who are working hard to keep life somewhat normal and really fight this battle. Wear your mask, wash your hands, physically distance and please be kind.

12. I'm not asking you to be anxious, completely isolated, cautious to a fault, depressed or anything like that. I'm just repeating what the experts are saying so we can get through this once and for all. Remember, we're all over it and are ready to move on.

Take care,
xo Kathryn
A Happy Balance

Happy Valentine’s Day (and eat your yams)…

I "YAM" not only crazy about you all but, I "YAM" also crazy about this tuber vegetable. Did you know that yams are a good source of antioxidants, great for lowering cholesterol, helpful at keeping blood sugar low, have anti-microbial properties and are also wonderful for your immune system? What's not to love about that.

So love one, love all and especially, love your Yams...
Happy Valentine's Day Gang.

xo
Kathryn
A Happy Balance

Clean Your Engine (aka your heart)

Our family's trusty steed; the 1969 Colony Park Mercury Station Wagon. It took us everywhere from, in town to across town and even out-of-town (crossing the US). It was a beaut with its simulated wood grain paneling, a Union 76 ball on the antenna and a 429 cubic inch, V8 engine. The engine was maintained by two people, our German mechanic Max, and Mom. Max did the heavy dirty work and Mom kept the engine clean. As a kid I never knew exactly what that meant but knew when the phrase, "time to clean out the engine" exited Mom's mouth you'd better hold on tight. Because shortly after, with a smile on her face and both hands gripping the wheel, she’d mash the accelerator to the floor sending the car sailing up the very long hill towards our house, and cleaning the engine (and making us smile) along the way.

Now let’s look at your heart like we would our old car’s engine. Are you regularly participating in beneficial aerobic exercise as a way to keep it running well? I must admit that it's a struggle for me. We walk fast daily but, I won't break into a sweat or feel an increase in my heart rate. That requires stairs, hills, a bicycle or even a youtube zoom class. But even then, what is enough? 

According to the American College of Lifestyle Medicine (and based on evidence-based research) we should be participating in, “moderate to vigorous aerobic activity for thirty minutes, five times a week” because it is one of the four components of physical activity that assist in the prevention or reversal of chronic disease. The other three components are strength, balance and flexibility (which of course you know I can help with, through my live streaming or online video classes). So we're all in but, when doing aerobics how do you know when you’ve reached a moderate or vigorous level? Enter the Talk Test.

Talk Test:

1). Very light to light intensity exercise - I can talk and sing while walking/exercising - (<64% maximal heart rate)

2). Moderate intensity exercise - I can talk but not sing - (65-76% maximal heart rate)

3). Vigorous exercise - I can't talk or sing - (>77% maximal heart rate)

Yup, it's that easy. Now remember to listen to your body. If you haven't been participating in regular aerobic activity then warm up to it but, do start. Or, if you have some pre-existing conditions that concern you then ask your physician (but get on it). And, if you have any questions please, feel free to just ask.

Take care and be safe,
Kathryn

The Correct Pillow and Your Body

All I was trying to do was stretch my body in peace when suddenly I became a human pillow. Deemed by Pearl, to be the most comfortable spot in the house which needed immediate occupancy. But come to think of it, that's what pillows do, right? Like sirens, they lure you in from afar singing, “come to me and rest your weary head". Poor Pearl, she didn't stand a chance. ;)

How about your pillows? Do they still lull you to sleep and keep you asleep? Or (upon opening your peeps) are you greeted with a headache, achy neck, shoulder, back or hip? If the latter, it may be time to make a change because those telltale signs can have long term consequences. So, what to do next?

First, determine what position you sleep in the most. Side, back or tummy.

Next, get three, four or five towels, fold them into squares and stack them. See how they feel. The value of using towels is they won't collapse on you, you can alter their height and they can be tested for awhile for continued comfort. Of the pictures below (courtesy of Dr. Scott Barbary) your goal is to look like the top image (Column A). Or, like the bottom image (Column B). Or a combination of both.

Column A

Column B

If you're a side sleeper you will need a higher pillow. And a special note to my dear side sleepers when doing the towel test please, do not tuck your hand/elbow under your head as it doesn't belong there to begin with, (and is more of a sign that your pillow is too low). Once you have your new height and design figured out then you can go pillow shopping with a clear understanding of the style, dimensions or firmness you're looking for.

I'll leave the choice of material up to you to decide. Latex does heat up and a "hot head" might wake some of you (which does defeat the point of sleep). That being said, if you have long term cervical spine issues there has been research suggesting that the correct latex pillow will decrease pain "with time" because the intervertebral discs (the discs between your vertebrae) aren't compressed and get time to rehydrate.

Sleep well gang.

xo
Kathryn
A Happy Balance

Poetry and Your Brain

I remember 6th grade graduation being a really big deal. There was a lot of preparation and sweet gestures to commemorate it with, a personal autograph book being one of them. The autograph book. A tiny 4x6 inch, embossed book that you'd pass around to your classmates so they could write "deep, meaningful sentiments" like, "keep smiling", "have a great summer", and "stay cool". I loved mine and especially loved reading and rereading each page. One evening as I reveled through my pages I ran across a new entry by Gary Martinez. Gary was my 6th grade crush. He had dimples, could run fast and was really good at handball. As I read his words my eyes filled with tears and my heart swelled. It said,  

Roses are red 
Violets are blue 
I hope you love me 
Like I love you

Okay, it's 6th grade, what do you expect?! Gary was not amazing like, Poet Laureate, Amanda Gordon but his beautiful poetic words touched my twelve-year old soul in, exactly the same. That, is the power of poetry (as we've known it).  

But guess what? Some studies have shown that poetry not only impacts us emotionally but is actually hardwired into our brains, in an intuitive way. That to think about poetry (as we hear or read it) or even the struggle to understand poetry leads to more flexible thinking, and the ability to ponder multiple meanings. This then, helps us to navigate unpredictable events and subsequently make choices in our everyday lives. And that's a win-win proposition. So, whether you write it, read it or listen to it, take some time to immerse yourself in poetry and reap both the emotional and physical rewards. 

Take care and be safe.
xo Kathryn
A Happy Balance

Vaccine Update, Take II

Welcome to Vaccine Update, Take 2 (I feel like a storm watch news anchor).

I know that everyone is not going to the same vaccine dispensing sites (and that each state is handling this differently) but my belief is that a lot of this is going to be pretty standardized. So, I'm giving some updates based on Mom's jaunt to the Disneyland SuperPOD yesterday. Do with these what you may.

1. For Orange County, California folks (who own iphones), there is an option before you go, which is that you can download the Othena app (from the Othena site here) or you can go to your app icon on your iphone and search Othena. The app has a QR code (see sample picture below) that allows you to move pretty seamlessly from check point to check point (once in the tent). The app also allows you to take the pre-test check-in questionnaire (covered below in #9) so you can save 10 minutes. I just downloaded the app and it's okay but not necessary (especially if it's just going to cause additional stress). My brother took Mom yesterday (thank you again Charles) and said that if you don't have the app (which we didn't) you can just hand your confirmation paper from person to person which, works just fine.

2. The process of waiting in the car has already changed and now after you park you will be immediately directed to the well marked line (with signage) that has your appointment time on it (for instance 3:15P). There was plenty of signage and help but if you need assistance, just ask. Remember though to keep your distance.

3. For those of you who need a little extra support you may consider taking a portable chair or something to sit/lean on. You can always leave it in your car but the line Mom initially had to wait in turned out to be a 45 minute wait. Since we've all been waiting for this vaccine for almost a year, what's another 45 minutes, right?! But, in case standing for long periods is challenging you'll have support. Wheelchairs were also available for those in need.

4. If you have a family member or friend that you want to take you can. They let you have someone with you all the way to the tent.

5. Take a hat. There was shade during Mom's appointment time but that might not be the case for all.

6. There were portable toilets so no need to worry. And of course Disneyland had them in many colors. Ohhh ahhh..

7. Yes, hand sanitizer and wipes are everywhere. Use them.

8. There was an 18 question, pre-check questionnaire with questions like, have you had a stroke, are you on blood thinners, allergies, etc. If you answer "yes" to any of them you will be punted to a medical professional pre-vaccine (for another quick screen). From a nursing point of view this is extremely smart and will help them keep an eye on everyone, as necessary. This is very proactive and I love it. Because my mom answered yes to one of the questions she was vaccinated by a physician (which of course she loved).

9. After Mom received her vaccine they provided her a sheet with a follow-up date. My understanding is that the date is approximately when you will follow-up for Vaccine #2 And, that 3-4 days before this date you will get an email giving you a site choice and time choice. But, I want you to all double check on this at the time you are given the sheet. And also, if you do not check junk mail please start making it a habit to do so, as you never know when your computer will filter something important, that needs your attention.

10. You can boost up your immune system before you go by taking your zinc, vitamin C and anything else you believe will keep your immune system strong. It's a stressful time so, what the heck.

11. I cannot believe I left this very important piece of information out initially but, in an effort to avoid arm soreness (that often happens after an intramuscular injection) relax your arm before/as they are giving the injection. You can do this by taking a giant exhale, or one of my dearest friends recommends resting the back of your tongue (yes, figuring that out alone will help you rest your arm). After the injection give your arm a gentle massage.

12. Also, I know you will all try and get there really early but remember the earlier you get there the longer you will wait. No one is getting in early so just be on time.

13. That should be it for my vaccine updates. Remember to relax, be kind and relax again. We're all in this together.

I hope this is helpful.
Take care. xo
Kathryn

A Happy Balance

Vaccine Update...

Growing up I remember that my Dad’s closet was pretty organized. Ties were on the door, casual clothes in one section and suits in another. And on the high shelf to the right, was a special shoebox that contained all of the Disneyland A-E ticket books, leftover from prior years. Before every Disneyland trip we'd rifle through this box, taking stock of what we had and what we'd need. There were always tons of leftover A tickets because they were for attractions like Sleeping Beauty's castle (meh). But the E tickets were the hot tamales of the tickets. Those puppies got you on the big rides, like the matterhorn and, there were never enough of them. 

Fast forward to today where we're still clambering for tickets to Disneyland but, todays E ticket gets you a COVID-19 vaccine. And Walt's "Happiest Place on Earth" is currently referred to as, "Disneyland, Super POD" (Point-Of-Dispensing).    

In Orange County, California we're being referred to THIS LINK which belongs to Othena (CuraPatient), a HIPAA compliant app that is being used to coordinate the vaccine administration sites. This site is only for OC, CA residents so if you live elsewhere I would do an online search using the words, "Public Health COVID vaccine" and your counties name. As an example, I just enteredNew York Public Health COVIDand and was immediately directed to a link related to vaccine administration. This morning a friend of mine from Salem Oregon shared that the local hospital is coordinating their vaccine administration. So, ask around or even call your physician.

Because the Othena site just rolled out it isn't incredibly intuitive so, I thought I'd outline some tips from when I used it, trying to get Mom an appointment. The first point is to be patient because they are still working out glitches and are overwhelmed by the volumes of people trying to use it (code word for, it crashes a lot). I cannot fathom the complexity of this undertaking and am sure we will see continued improvement.

There is an age prioritizing system on Othena so, although you may be able to register for the vaccine, if your age/population isn't being served yet, then you may not get a time slot. Again... patience. Once registered you will be notified, at a later date, when you can log back in and choose a location and time slot. So, do write down your ID and password so you can login later (or any time to check back yourself). Below is what the registration form looks like.

Because of my Mom's age (almost 90 yahoo...) I was quickly through the authorization and registration pages and to the Book Appointment screen (sorry I didn't take a screenshot). On this screen there is a monthly calendar with highlighted dates. When I did it, there were only three dates (1/13, 1/14, 1/15) but days and times are constantly being added (and as of this morning they were scheduling for this Saturday, 1/16). To schedule, click on one of the highlighted dates and then look for the blank location/address section to the right. Click on the down arrow of that box and then highlight one of the addresses for available times to come up. When I did it only Huntington Beach (HB) and Disneyland Super POD locations were available but I'm sure, with time, more locations will roll out. No available times ever came up in HB but once I highlighted Disneyland, five time slots appeared on the left. Now don't get too excited and do a jig when you see a time because it will be snapped up like nobody's business. Instead act on it, highlight the time and without delay hit submit or some other lucky gal or fella will swoop in. It took me three times until I saw "Appointment Booked". Once you see that, victory dance can ensue (but don't close your browser window).

Once you're settled down again print that sheet from your computer because it has your Appointment ID number on it and you need to show that confirmation sheet to them or they will turn you away. Some people are receiving email confirmations but we never did so again, take control and make a copy for yourself. Also, the fine print says to bring your personal ID too, so don't forget that when it comes time.

Below is a map of the location at Disneyland (aka Super POD). And know that if you get off at Katella there is plenty of signage.

So far I've heard nothing but praise for Disneyland and also the fairgrounds in Salem Oregon. I hear it's all very organized and everyone is friendly (so hopefully we can all be the same in return). At Disneyland you will first enter using a very long line but don't be concerned because being Disneyland they know how to deal with crowds and they are on it and that line moves swiftly. After the first line you are directed to the correct parking location and asked to wait, in your car, until your appointment time (as of yesterday they were about an hour behind schedule so take some reading material and relax). A volunteer will let you know when it's time for you to get out of your car and into a line (socially distanced) headed towards one of many small tents where you will get vaccinated. They will have you wait there for 15 minutes, post vaccine, just to be on the safe side and then off you go. And remember to sterilize your hands when you get back in your car. Yesterday, I heard from someone that their time looked something like, arrival 12:15P, scheduled vaccine 1P, actual vaccine administration 2P. Again, patience and kindness.

As most of us know post vaccination you may just get the old muscle pain that happens after an intramuscular injection (aka the good ole shot in the arm). And although not anticipated, if you do experience anything unusual then do call your physician. We have some soup ready for Mom in case she needs to rest for the next day or so. But besides this potential discomfort, it will just be about waiting for dose number 2.

Mom knows that nothing will change for her after today's vaccine (or for any of you either). You will still need the second vaccine and even then immunity won't kick in for about twelve or so days after. And even then, according to the CDC masks and social distancing will still be necessary (even after the second dose) while the "experts continue to learn about the protection that COVID-19 vaccines provide under real-life conditions". We all want this pandemic to end so, please remember that.

Although the circumstances of the last year have been so challenging we are so lucky to have so very many people trying their best to make sure we are safe. And I think we should all be appreciative for that. I asked Mom is she was nervous at all about getting the vaccine today to which she replied, "if it's good enough for the Queen Mum, then it's good enough for me". Now, that's the way to approach it. Way to go Mom...

Take care gang. And please remain safe.
xo Kathryn
A Happy Balance

Cruise Control...

I remember when my Dad brought home the new Buick Electra, Limited. It was silver with spoked wheels and a plush velour interior. This bad boy had all the upgrades including a CB radio for my brother Charles (aka Chuckwagon). I felt so fancy when we drove it and remember it being a special occasion car. My brother remembers it as, "what was the alternative... the Pinto"?

One of the features of this car was cruise control. Cruise control was new and in our family only used on the open road (and only at the Mom verified correct speed) so Dad could relax as he drove. Getting it on was a smooth click and disengaging it was supposed to be "just a quick tap of the brake". But, this little tap made the car disengage abruptly causing our heads to go forward (in just a tiny whiplash-like fashion). It was quick but, nonetheless jarring. Kind of like this week.

No, I'm not really comparing this week to those days. I mean, this week was that cruise control on steroids (with a giant splash of trauma). Instead of happy, comforting emotions we're experiencing jarring, traumatic ones which our body then absorbs through its connective tissues, muscles, and nervous system. Long-term they don't do us any favors there and releasing them (even by crying) is great. In light of this I'd like to give the gift of release and grounding through this psoas/quadricep stretch. While you're doing this breathe, relax and feel settled.

Tips:

• You can kneel on a pillow, if that feels supportive.

• Keep your front, bent knee in line with your ankle (not in front of).

• Hold on to something so you can maintain an upright chest (don't lean forward).

• Keep your waist even on both sides so you can really get into your hip joint.

• Listen to your body, breathe and relax (and hold for 20 - 30 seconds).

• If getting to the floor is a challenge then try a higher surface like your couch. Mirroring the picture above the knee on the pillow would be on the couch and your bent forward leg would be on the floor.

Hang in there gang!
xo Kathryn
A Happy Balance

Good-Bye 2020...

I have no idea which one of these knuckleheads spurred this pillow gutting on but, this is what I walked into this morning. In our house I call this temporary insanity. I think the rest of the world might refer to it as the thankful end of 2020.

Regardless of the circumstances, Pearl and Oscar were given a time out (which never really fazes them). And while cleaning up the mess I had time to reflect on their innate knowledge of anxiety release. Gut a pillow, run fast, play like maniacs, bark, chew toys, stretch, give a good shake, sleep hard. Nature has it dialed in. But what about us? 

Well, we know some of the basics like exercise, sleep, laughter, nourishing food, staying grounded (just to name a few). But, let me introduce you to a couple more. They are referred to as somatic self-soothing techniques and can be used daily or when those temporary feelings of loneliness, anxiety or depression arise. 

This one is holding your heart. Cross your heart with your right hand, fingers open and near your armpit. Left hand is on top and holding the outside of your arm. It's like a self hug. Close your eyes, breathe deeply, and just feel and settle.

This one is more midline but still over your heart. Right hand on the bottom, left on top. Again, close your eyes, breathe deeply and just feel and settle.

While in these positions you can visualize your favorite color, you can smile, you can sway, dance, really feel the 2021 you want or have a cry. Whatever it takes. Just remember to do these and do them often.

So, here's to 2021 and some new tools. And to continued good health, happiness, and the promise of great things on the horizon. Happy New Year to us all...

xo Kathryn
A Happy Balance

Oh Christmas Tree...

Growing up in LA we had a Christmas tree. Our close friends, and next door neighbors, had a Hanukkah bush. I don't recall when theirs went up but ours didn't go up until after December 20 (my sister's birthday). It was a painful wait but, that was the rule. On the 21st we'd pile in the station wagon and head down to the train tracks where all the trees were brought in. We lived in a 1930's, Spanish-style house with very high ceilings so, the goal was to find the tallest tree at the best price. It was usually in the evening and it was usually cold and damp as we'd go from box car to box car looking for that perfect tree. I recall there being some negotiating and smiling gleefully once the deal was done and our tree was strapped to the roof, for the drive home.

The lights always went on first. Followed by boxes of generational ornaments, all with stories. Of course I had my favorites that I'd place in the VIP or VIO (Very Important Ornament) spots for only the best viewing. Icicles were last. They were always a repeat from prior years with the requirement that they be individually place, never clumped. It was agonizing to put them on. It was more agonizing to take them off so they could be packed away for the following year. Side note... our tree doesn't have icicles.

For those few weeks I can recall spending as much time in the living room as possible. Staring at the tree or taking a nap around it until New Years Day when it was taken down. It seemed to happen after the Rose Parade and as we watched the Rose Bowl game on our tv (which was rolled into the living room especially for this day). We'd have the fire roaring and we'd reverse the process. Icicles, ornaments and then lights. My Dad would clip off the branches and the remaining trunk would be taken into the backyard to dry for firewood later.

I've made many great memories since this time but I always love the old ones. And the beauty of good memories is that they can keep us lit up until a time that we can make more happy ones. So for this holiday season, whether you have a Christmas Tree or had a Hanukkah Bush, I want to wish you happy memories. And dreams of more happy times to come.

xo Kathryn
A Happy Balance

Vitamin D...

There is nothing better than basking in the sun on your skis, right?! Slim Aarons took this photo in 1955 and all I can say is, “I’ll have what they’re having”. Finding that little bit of winter sunshine to take the bone chill off. Fabulous! The difference between 1955 and today though is that we now block the sun with layers of clothing, sunscreen and hats. Understandable yes, but it makes supplemental Vitamin D very essential.

Vitamin D is important for your immune system, for keeping depression at bay, for bone health and more. Varieties of fish, mushrooms, fortified milks (cow, almond, soy) and egg yolks have vitamin D but in relatively small amounts plus, we don't always consume those on a regular basis. Now, there is the option of that good old fashioned giant tablespoon of cod liver oil. Bleh! But, that isn't recommended for everyone either (even in capsule form).

So, here are Vitamin D (D2 or D3) recommended dosages, in capsule form (tablets don't always dissolve well).

If you're 50 years or above then 15 mcg (600IU). 
If you're 70 years or above then 20 mcg (800IU).
*More is not better but up to 2000 IU is considered safe.  
 

Keep warm, take care and be safe.
xo Kathryn
A HAPPY BALANCE

V is for Victorious…

Did you know that we automatically put our arms above our head, in a V-like position, when we feel victorious? It isn’t a learned response either but is hardwired and thought to be evolutionary. I can attest to it because two weeks ago, when I found out I'd passed the boards, my arms went into that high V. Yes, I said it... two weeks ago! The problem is that they remained there. My arms grew tired and my shoulders ached but I hardly noticed because I was just too excited to lower them. Until yesterday, when my husband (my biggest supporter) told me that he just couldn't live with Rocky Balboa anymore and needed his wife back. So, I took one last victory lap around the house and then lowered my arms.   

Yes, gang it's official. I'm a Diplomate of the American College of Lifestyle Medicine (ACLM) and a Lifestyle Medicine Practitioner. Lifestyle Medicine is an emerging and quickly growing field of medicine devoted to treating, reversing and preventing chronic disease using evidence-based, lifestyle behaviors, as a first-treatment option. These behaviors include a whole food, plant-based diet, exercise, stress reduction, positive psychology, amongst others. I’ve always said that nature is smart so, using food as medicine, exercise as medicine, positive psychology as medicine is right up my alley. I love it. I’m excited to be a part of it and thrilled to be recognized by this professional society. And, I can't wait to teach you all about it.

Stay tuned. 
xo Kathryn 

A Happy Balance

This Won’t Hurt One Bit…

Needles!!! They hurt and I've never been a fan. To this day I look away when one is coming at me. Since I'm a nurse this just cracks my husband up but thankfully, he loves me anyway. My brother on the other hand, has never been bothered by a needle and thinks it hurts less if he looks as one goes in. Yuck! One of my dearest friends has a completely different approach. She just hears the word injection and faints. Problem solved!

No matter what your approach though, needles are a necessary evil and play a part in prevention. Like in getting a flu vaccine. Now, let's be clear that I am not recommending for or against the flu vaccine because I think it's a very personal decision. But, what I will share are the results of a research study which showed that individuals who ate five servings of fruits and vegetables per day (versus the usual 2) had a stronger immune response to the influenza vaccine than their cohorts. Their Popeye-like antibodies actually aggressively attacked the vaccine antigens subsequently providing these individuals with greater protection down the road. Versus, those that just got the vaccine. It's a great example of how nature was designed to work with our systems and how food is medicine. And what's better... it doesn't hurt a bit.

Go nature!!! And please, share this with those you love.
xo Kathryn
A Happy Balance

It’s All In The Numbers…

I don't want to be a braggart but, being great with numbers runs in my family. Honestly!!! My cousin went to Princeton for Mathematics. My nephew is studying Aerospace Engineering. My father headed the Data Processing Division in the early days of computers. And my uncle had a PhD in Economics. So, how then did this love and understanding of numbers skip right over me? I still, have to use my fingers when it comes to 8+5 and 7+5.

The reality though is that numbers are important, honest and usually reliable. And, we have to learn how to work with them. Enter Body Mass Index (BMI). A meaningful equation, that's kind of fancy and gets overlooked. 

Body Mass Index (BMI).

Weight in pounds ÷ Height in inches (㎡) x 703
Example: 150 ÷ 70 (square 70) = .0306 x 703 = 21.52
*Your height is squared so 70x70 before you divide by 150 in the above equation

Why should we care about our BMI or how to calculate it? Because it's an easy way for us to figure out if our weight is in a healthy range. Now, BMI isn't perfect and there are other measurements that give a more complete picture but, it's quick and evidence-based. It's one of the indicators of good health, and a lower BMI is associated with a lower risk for chronic illness.

What I love about BMI is that it's a way for me to be in control. If I don't like this number I can just make some better lifestyle choices and bring it into a range that makes me happy. And, in our family it's a lot more honest than the old, "sweetie how do I look in this outfit" gauge. ;)

Take care of yourselves.
xo Kathryn 
A Happy Balance

BMI RANGES

Underweight: Your BMI is less than 18.5

Healthy weight: Your BMI is 18.5 to 24.9

Overweight: Your BMI is 25 to 29.9

Obese: Your BMI is 30 or higher

Whistling…

I love to hear someone whistle but, I have never have been able to do it myself. When I try, my nostrils inflate and just air and "phew" come out. It's quite a vision. My father though, was a regular whistler and used a unique tongue method to softly whistle lovely tunes around the house. My mother subscribed to the two finger technique for more of a loud, "I'm over here" whistle (usually followed by a laugh because it was so unexpected). And, hearing my husband whistle (when we were still dating) made me swoon. It wasn't even part of my, "must have" list but, just a real bonus. :) Did you know that there is even a Global Whistling Championship? Frank Oppedijk of the Netherlands won this year. https://youtu.be/Qv6YVHPc6Lo

But, besides being beautiful whistling has health benefits too. It reduces stress and anxiety and is great for your lungs (think healthy lungs entering into the winter months). As Dr. Leonard Hirshberg of John Hopkins University wrote in 1916, "whistling is a tonic of the heart, the head and the hand. A sad heart never whistles. [And when one does] the most arduous labor, the most direful malady and the most costly calamity fades into harmless nothingness". 

Here's to whistling. See you next week.

xo
Kathryn
A Happy Balance

PS. And as always, please share this with those you love.

Things Are Just Bananas…

When life gives you lemons, make lemonade. But when life is bananas go, for the greener ones. No, I haven't lost my marbles. This is true.

When the banana is still on the greenish side it's considered a resistant starch. Once it turns yellow it converts to a starch. Starches digest in the small intestine and get reabsorbed into the blood stream as glucose. However, resistant starches move through the small intestine to the large intestine where, they happily ferment. There they feed the healthy bacteria in our gut and are recognized as a prebiotic. And since there is a lot of evidence-based research about the brain-gut (microbiome) connection this is a real bonus. Especially, since a healthy microbiome means clear thinking, less depression and less anxiety. And who can't use a healthy dose of that right now.

Isn't nature cool!!!

xo Kathryn
A Happy Balance

Share this with those you love. And remember, physical activity and resistance based work is equally as important as diet.

Drawing A Blank…

All week I’ve tried to come up with a valuable tidbit to send out today but, my brain remains completely void of anything great to share. It could be the state of the world. It could be this heat. Or, it could be that the mosquitos have drained me of all my blood. So, when all else fails go for the laugh. 

Sam goes to the doctor for his yearly checkup. “Everything is fine”, said the doctor, “You’re doing OK for your age.” “For my age?” questioned Sam, “I’m only 75, do you think I’ll make it to 80? “Well” said the doctor, “do you drink or smoke?” “No” Sam replied. “Do you eat fatty meat or sweets?” “No” said Sam “I am very careful about what I eat.” “How about your activities? Do you engage in thrilling behaviors like speeding or skiing? “No” said Sam taken aback, “I would never engage in dangerous activities.” “Well,” said the doctor, “then why in the world would you want to live to be 80?

And with that let's find a way to have some fun this weekend. Afterall, laughter is the best medicine. And please, share this with those you love so they can have a laugh too.

xo Kathryn

A Happy Balance

In Honor Of…

Ruth Bader Ginsburg (RBG)

What an amazing woman. She was forward-thinking, fair, graceful, soft, tough, compassionate, honest, brave and fiercely determined. She was a game-changer. I remember learning many years ago that she did the plank daily so I cannot think of a more fitting way to honor her than by following her example.

The plank works all the right muscles. Shoulders, back, abdominals, gluteals, spinal muscles, quadriceps, hamstrings. It can realign your spine and pelvis. It can ground you. You will be stronger. But, like RBG you need to be precise when you do it. She did it on her elbows but I'm recommending using your hands (it's less pressure on your neck).  

Here are a couple of tips to get you started:
Breathe through it,
Draw your shoulders away from your ears (but gently),
Push up through your shoulders (away from your hands), 
Look at the mat without lowering your head (your ears and shoulders should be on the same plane),
Allow your abdominals to work without sagging through your back (you should not feel your low back),
And, if you have wrist issues you can put a pad under the fleshy part of your palms to decrease pressure.

If you think you cannot do it I will remind you that she was 87 and fought cancer four times. It might be a challenge to start with but it will get easier and easier until soon your day won't feel complete without it. Now, go forth and emulate your inner RBG. 

Please share this with those you love.
xo
Kathryn

A Happy Balance