Nov 182017
 

 

These chocolate protein balls are a variation of a recipe from Kimmie Lyons on LinkedIn.  These are chock full of nutritious ingredients.

ChocolateProteinBars_GCControl.1 11-18-17

1 cup raw cashews, chopped
3/4 cup regular oats (or oat grits, which I used for this recipe)
3/4 cup millet flour (or spelt)
2/3 cup chopped raw cocao beans
3 T chocolate protein powder mix
1/2 cup maple syrup
11 medjool dates, chopped
Mix all ingredients together and form into balls.  Delicious and a great, healthy snack!
c 11/2017  For more recipes, go here.

 

For more healthy snacking, healthy home ideas, fill out the form below.

 







Name:
Email Address:
Telephone:
Country:
State:
City:
I agree to give Martha Robards permission to send me future emails. I understand I can opt-out at any time in the future. P. O. Box 90929, Phoenix, AZ, US, 85066, marthapmintl@gmail.com




 

Nov 122017
 

By Charu Fnu

With an increase in prevalence of Breast cancer, awareness of breast cancer – its causes, prevention, and treatment options has also increased.   October month is dedicated as Breast cancer awareness month when various foundations, groups, companies, and people like to come together to raise money and promote awareness of breast cancer.   The reason for all this attention to the Breast cancer is because it is the second most leading cause of death in women in United States.   This means that every 1 in 8 women will be diagnosed with breast cancer in their lifetime.   According to the World Health Organization, breast cancer is the most common cancer among women worldwide, claiming thousands of women’s lives each year and affecting most countries.   The good news is that Death rates from breast cancer have been declining since 1990, due to better screening and early detection, increased awareness, and continually improving treatment options.   There has also been major shift in the mindset of society with success not being measured as “cancer free” but also returning back to “pain free active lifestyle”.   With this emerging mind set, Physical therapists serve as valuable members of a multidisciplinary breast cancer team.

 
Physical Therapy plays a major role in rehabilitation both before and after breast cancer treatment.  The Physical therapist would perform a “pre-surgical screening evaluation” before the breast cancer treatment.  This is an important procedure as the physical therapist will gather baseline information regarding physical status which will assist the therapist in designing an individualized treatment program after breast cancer surgery as well as treatment through chemotherapy, radiation, initial and reconstructive therapies, and years afterwards if difficulties persist.

 
Women and men who have surgical procedures to remove cancerous tumors often experience pain and a decreased range-of-motion after surgery.   Swelling, or lymphedema, may also be a risk.   Working with a rehabilitation specialist before and after procedure can significantly impact functionality and pain levels as the patient recovers.   Post-Surgery Physical therapist helps the patient restore their mobility, manage their pain, limit and reduce lymphedema, improve function and help the patient go back to life.   Patients undergoing radiation therapy often experience tightening of skin, fascia and muscles. Physical therapy can help that through various stretching exercises, manual therapy and patient education to manage and improve flexibility. Exercise significantly improves attention, and memory in breast cancer patients.   Considering that many breast cancer patients suffer from ‘chemo brain’, a feeling of ‘fogginess’ or difficulty with thinking and memory that can occur after breast cancer treatment, Physical Therapy offers a nice recovery option.

 
Physical Therapy helps patients manage delayed complications as well.   Complications like Lymphedema can present within few years or even 30 years post breast cancer treatment.   Although there is no cure for Lymphedema, Physical Therapists can help normalize the size of the arm and help reduce the risk of infection.   Physical therapist can also prescribe compression garments to maintain reduced arm girth.   Fatigue is also another major complaint reported by 90 percent of the patient’s even years after breast cancer treatment.   Physical therapists can help the patient improve activity threshold with gradual exercise increment sessions.

 
In core, Physical therapy has a lot of offer for patients with breast cancer. It is important to remember that the goal of the multidisciplinary approach is to make Breast Cancer patients “live” and not just survive!!!

 
About the Author: Charu Fnu is a physical therapist with Spooner Physical Therapy. She is passionate about treating breast cancer warriors. She can be contacted at c.fnu@spoonerpt.com or 602-243-1476 if you have any questions in regards to breast cancer rehab.

Nov 092017
 

Snack Bar 11-9-17

With snack bar sales on the rise, and more and more choices out there, savvy consumers are looking for even healthier varieties of snack bars.

More and more people are choosing healthy snack bars over cakes, donuts, cookies and biscuits.  Most people choose a snack for one of the following reasons:

  • They want something that turns fat into fuel;
  • They want a protein bar for muscle recovery;
  • They want something to control hunger cravings;
  • They want a fiber boost; or
  • They want a calorie conscience healthy snack.

Many people who exercise eat a power or energy bar on the way to the gym.  Ironically, sugary foods and bars raise insulin — which SLOWS the body’s ability to burn fat by as much as 55%.

Choose snack, sport and nutrition bars with less sugar, more fiber, CLA (conjugated linoleic acid), whole grains, multi-source protein blends and omega-3.  Your body will be happy you did.

You can also make your own bars, if so inclined.

Martha is owner of RobardsHealthyLifestyles.com, a health and wellness website that promotes healthy lifestyles, ideas and products for physical, mental and emotional, financial and natural/spiritual wellness. Martha’s work consists of opening shopping accounts for an on-line wellness company (think Costco meets Amazon), presenting, speaking, mentoring and coaching and people building. You can reach Martha at 505-750-7847, by email at marthapmintl@gmail.com, on Facebook, here on LinkedIn, Twitter, or through her websites at RobardsHealthyLifestyles.com, here, here, or ProfessionalMentorsInternational.com. For those in the Phoenix area, the next essential oils workshop will be on November 21.

Nov 042017
 

Foods rich in vitamin D.

Photo from MakeGreenGoGreen

Many, if not most of us, are aware that vitamin D is necessary for proper absorption of calcium. Recent studies, however, indicate that our needs for vitamin D may go far beyond what traditional thinking has allowed.

We derive Vitamin D from the foods we eat and from the sun. Unless we don’t. There are several large-scale trials that are currently in progress. They could provide evidence that vitamin D deficiencies are more prevalent than ever predicted.

There is also evidence that Vitamin D deficiencies can cause or magnify a broad and ugly panorama of diseases that were previously unsuspected.   It suggests that supplementation with Vitamin D can reduce the risk of heart disease, cancer and other chronic diseases that are associated with inflammation.

Surprisingly, in addition to those infirmities listed above, vitamin D deficiencies can be linked to diabetes, lupus, preterm birth, IBD hair loss and even depression. This article from HEALTH” describes a wide horizon of risk. It is astounding the number of potential effects that a deficiency in Vitamin D may cause.  Reducing exposure to the sun to reduce skin cancer risks and the modern diet make it almost impossible to assure enough Vitamin D is being absorbed to provide physical, mental and brain health, making the idea of supplementation advisable.

The quality of those supplements makes a huge difference, so before you choose, make sure you do your homework. Absorption is a key consideration. Use superior products. 

Click here to see where this article came from.

I edited it a teeny bit.  mlr

Oct 102017
 

Control anxious thoughts before they harm your health.

Do what you can to help yourself be calm.

Put a smile in your heart.

Oct 042017
 

Click here for entrepreneurship ideas.

Click here for home business ideas.

This has to do with health and wellness in many ways.  It can be considered positive peer pressure, a good influence, if it’s a good thing we are copying.  It can help us feel part of something bigger than ourselves.  It can help us adopt positive habits and ways, such as eating healthy.

Aug 282017
 

 

Walking_family-benefits cdc dot gov 8-28-17

Walking has so many benefits.  It’s good for physical health, but it also is good for emotional and mental health.  It can be done with very little cost and in so many different ways.  Walking with a partner is a good way to help each other keep to the routine.  Families walking together regularly will making habits that will last, and can even become a family tradition.

The CDC says,

Walking is a great way to get the physical activity needed to obtain health benefits. Walking does not require any special skills. It also does not require a gym membership or expensive equipment.

The physical benefits can include weight loss, and an increase in stamina and muscle endurance.  You can help your weight loss efforts by taking an exercise bar about 30 – 45 minutes before you walk.  I use one that jump starts my body’s fat burning process and helps me get through my 45 minute walks.

  

Build up your walking routine slowly.   If you overdo it, it can result in sore muscles or even shin splints.   Always do warm up exercises and cool down exercises, stretching your muscles slowly and  carefully.

If you do over-work your muscles, use a good muscle cream to help sooth sore muscles and for deep, soothing pain relief.  I use a good one that contains camphor, menthol, methol salicylate and melaleuca oil.

If the weather doesn’t allow you to walk outside, go to a mall.

Click here to learn more about the products I use.

 

Jul 132017
 

Her sleeplessness had finally gone

 

The Center for Disease Control and Prevention says:

Learn how much sleep you need for good health.

People will often cut back on their sleep for work, for family demands, or even to watch a good show on television. But if not getting enough sleep is a regular part of your routine, you may be at an increased risk for obesity, diabetes, high blood pressure, coronary heart disease and stroke, poor mental health, and even early death. Even one night of short sleep can affect you the next day. Not surprisingly, you’re more likely to feel sleepy. On top of that, you’re more likely to be in a bad mood, be less productive at work, and to be involved in a motor vehicle crash.

How much sleep you need changes as you age. The American Academy of Sleep Medicine and the Sleep Research Society recommend:

Age Group Recommended Hours of Sleep Per Day

Infant 4-12 months 12-16 hours per 24 hours (including naps)

Toddler 1-2 years 11-14 hours per 24 hours (including naps)

Pre-school 3-5 years 10-13 hours per 24 hours (including naps)

School Age 6-12 years 9-12 hours per 24 hours

Teen 13-18 years 8-10 hours per 24 hours

Adult 18-60 years 7 or more hours per night

WHAT CAN HELP YOU?

  • Go to bed at the same time each night and rise at the same time each morning.
  • Make sure your bedroom is a quiet, dark, and relaxing environment, which is neither too hot or too cold.
  • Make sure your bed is comfortable and use it only for sleeping and not for other activities, such as reading, watching TV, or listening to music. Remove all TVs, computers, and other “gadgets” from the bedroom.
  • Avoid large meals before bedtime. *

* National Sleep Foundation Recommendations

Also, natural sleep aids may help.

  • Try herbal teas, such as Chamomile.
  • Try a natural supplement containing herbs and natural ingredients such as calcium, melatonin, valerian, L-theanine, passion flower, spearmint. These ingredients are not harsh, non-habit forming, trusted and reliable.
  • A warm bath before bed can help relax you.
  • Try listening to soothing, calming music before bed.
  • Read a book. That always helps me get sleepy when I can’t sleep.
  • Essential oils such as lavender can have a calming, soothing and relaxing effect.

Proper rest has been linked to optimal immune function, metabolism, memory, learning, and other vital functions. But we live in a fast-paced world. Deadlines, multi-tasking, and worries can make getting the true rest you need difficult if not impossible. In fact a December 2013 Gallup® report found that 40% of adults are not getting the recommended amount of sleep each night.

www.cdc.com

Martha maintains RobardsHealthyLifestyles.com , which is a health and wellness information website that promotes healthy living for all aspects of life (including physical, mental and emotional, financial, and natural) and products for healthy living. For more information contact Martha at marthapmintl@gmail.com or 505-750-7847, or check out Martha on Twitter as MrsProfQuack or RobardsHealthyLifestyles . com on Facebook.