Mary Ellen Zung

Living Your Life

Mom sent me a photo of herself this week entitled ‘Dancing Fool’ (a bit blurry) and my immediate thought was how I can only wish to be such a dancing fool when I am her age. My mom has always set such a great example of living every day to the fullest which doesn’t mean being busy, or overly active, it just means doing what was important at the time. Everyone who knows her just loves her, and I mean LOVE’s her. She is “wonderful”, a “good friend”, “so much fun to be with”, and “so easy to be with”. Of course she is also so much more than this to me, and our family.

My mom and dad are both great examples of how to live a happy and healthy life. They eat healthy whole foods and are active every day. Their health is good, or even excellent. They are retired now and since moving five years ago have great new friends with whom they spend time playing games, dancing, planning parties and cultural outings, taking trips, or whatever comes up. They also stay in touch with their longtime friends and far away family. Their finances are in order, their house is clean and neat (even the garage), and they have planned well for retirement. They volunteer in the community, have a spiritual life, and spend time with their children, and grandchildren often. What better role models for living, I do not know.

All of this is the primary food of life. The greatest percentage of centenarians in the world is in Okinawa, Japan. They have good whole food, fresh air, physical activity, and family and friends close by. They live in community with others, just like my parents in their 55 and up community.

My mom and dad had a great beginning, really strong family values, a marriage commitment, respect for one another, good communication, supportive family, commitment to a spiritual life, a spirit of adventure and fun, and a sense of humor.

I saw my mom and dad celebrate 50 years of marriage a few years ago. At their 25th anniversary they said let’s go for the gold. They’ve hit the gold, now I’m looking forward to them going for 75 which would make them almost a century old. They’ve got the stuff to do it, and I want it too.

Love you Mom and Dad, and happy Mother’s Day!

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Mary Ellen Zung

Eat Less, Move More?

“Eat Less, Move More” has been the generally accepted advice of those in the weight loss community, but I’ve seen this simplified way to lose weight backfire on those with this philosophy.

Do you really have to eat less in order to lose weight, or is it that you have to eat differently? Sure, if you are mindfully eating foods like fruits, vegetables, lean proteins, nuts, and seeds, and other healthy fats when hungry, throughout the day, and still not losing weight, then you might need to cut back on portions or proportions. In this country we consume more protein than our bodies actually need for optimum health. Using quality protein more as a condiment to meals and snacks is one way to change proportions. This allows more of our plate for low density, high fiber, filling vegetables and fruits. I see many people trying to lose weight who are afraid to eat, and will just have packaged and marketed “diet food” which can over time make them less healthy, feel like a failure, and give up.

What about moving more? For most of us with a sedentary lifestyle, we need to move more throughout the day for better health and metabolism. When starting a weight loss plan, yes, moving more than you are moving now will help with weight loss. However, just getting on a treadmill for 30 minutes in the morning and then sitting in an office chair for the rest of the day, then watching TV after dinner is not going to cut it. But what is enough? And what is too much? Too much exercise and being a fanatic in order to lose weight, may not be sustainable for you, and again, you might fall off the wagon, feel like you failed, or worse, sustain an injury. Too much exercise, along with a busy life and no downtime, can actually cause stress and higher cortisol levels which interferes with weight loss, or as I like the envision it “weight release”.

Have you tried to lose weight before? How many times? How many different ways? I’ve lost weight and kept it off for over ten years, and with my customized approach, can help you find a healthy balance in order to meet your goals and live the life you desire. Contact me at (973) 617-6742 or at coahmaryellen@outlook.com to schedule your free consultation.

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Mary Ellen Zung

No Kitchen - What To Eat

I've lost my kitchen for the next few weeks because we are doing an update. (This is the before picture.) For me, this is a blessing and a curse. A blessing because I get a break from the planning, shopping, prepping and cooking, and we get to try out some new restaurants. A curse because, well, eating at restaurants or take out for every meal is a bit scary for supporting healthy eating.

No stove, no oven, no microwave, but I do have an extra refrigerator in the basement. I must say though it’s going pretty well so far. That said, it’s only day 3. Here are a few things I am doing, and did in advance to “survive.”

Before demo day:

Prepped four overnight oatmeal jars. These are little breakfasts right out of the fridge that require no cooking and I can eat them cold or room temperature.
Prepped two chia puddings with fruit; again, raw ingredients requiring no cooking and no heating up.
Prepped a pot of quinoa that I can use cold in green salad, or mix with blueberries and pumpkin seeds for breakfast, or with beans and greens for lunch or dinner.
Hard-boiled eggs to have as a snack, or for breakfast, or to add to my green salad.
Prepped a pot of beans that can be added to a green salad or mixed into quinoa.
Stocked up on water from my refrigerator filter, but have also been relying on bottled mineral water.
Have whole fruit like apples, bananas and oranges on hand for snacks.
Have jars of nuts on hand for snacks.

During renovation:

I am making sure that I have at least one big green salad each day either at a restaurant or making it at home (in the dining room).
I am making sure to keep filling up my water bottle, and have a case of mineral water in the car.
When we order out, I order a salad with a protein, and can always eat the left overs cold the next day for lunch. Those restaurant portions are usually too big for one sitting.
The last thing I want to do for the next few weeks is to a) be hungry, and b) order heavy take out food. So with a few rules and preparation, I’m feeling pretty good about this challenge.

Have you been in this situation with no kitchen before? How did you survive?

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Mary Ellen Zung

That's Bananas

Have you seen those “5 Foods You Should Never Eat” banana and belly fat ads on the Internet? The visual and statement implies that you should not eat bananas and that bananas are the cause of your belly fat! Well, that ad campaign is working. Someone actually said to me yesterday “Bananas aren’t good for you.” What! If you think this way, read on!

Some claim that bananas are “the perfect food”. They come in a convenient wrapper and they grow from a tree. They were not processed in a factory, have a bar code label, or a list of ingredients you can’t pronounce. Bananas are a whole food. When you eat whole foods, your body processes that food the way nature intended.

I think what this “banana” person I encountered yesterday meant was that eating bananas might not be good for someone who is trying to lose weight; but even that I can’t agree with.

Yes, bananas have more carbohydrate and sugar than some other fruit choices, but with the benefits to your health and body, it is just not true that they are “not good for you!”

Nutritionally bananas are low in saturated fat, cholesterol and sodium. They are a good source of dietary fiber, Vitamin C, potassium and manganese, and a very good source of Vitamin B6. They are packed with a wide variety of vitamins and minerals and even some protein.

Fruits, including bananas, provide plenty of soluble dietary fiber, which helps to ward off cholesterol and fats from the body and helps in regular elimination. We need antioxidants from fruits to fight free radicals for our good health and to prevent both chronic diseases (such as arthritis, atherosclerosis, diabetes and cancer) and other signs of aging, such as the loss of skin elasticity and cognitive function.

All fruits, including bananas are alkalizing to the body based on their antioxidant properties. Basically, fruits play a part in helping prevent oxidization so we don’t end up like a rusty machine that creeks and doesn’t function, and breaks down.

True, a large portion of the calories in bananas comes from sugars and that is why we love them so much as a sweet treat. Sugar is what provides our bodies with energy. Any sugars that we are not using as energy however will convert into stored fat in our bodies. So being aware of portion sizes, in what combination and form you eat fruit, and being mindful of what you are craving and when, is important to any weight loss plan.

Add a half of a banana sliced into oatmeal with a few walnuts for added protein (although the oatmeal has protein too), or even processed in a smoothie as the “sweet” element. The dietary fiber helps us feel full. Unlike chips that you can’t stop eating, you probably can’t sit down and eat a few bananas in one sitting – that’s the fiber. If you did you might find yourself swinging from a tree.

Please don’t be afraid to eat bananas! They are good for you.

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Mary Ellen Zung

"Help Yourself" Has New Meaning

Thanksgiving is one of my favorite holidays. Like most of us growing up, my family always celebrated Thanksgiving with lots of relatives coming for a big turkey dinner with all the traditional fixings. I loved having everyone together, and still do. On a few Thanksgiving holidays, we ordered pizza for lunch so we didn’t have to prepare another meal while cooking the “big” meal. Relatives usually started arriving around 1:00 pm with pies and bakery cookies. I loved helping with the cooking and getting the house ready for company. The best part was when we all finally sat down at the table together. I’d look around at everyone and smile with genuine love and gratitude. After our relatives left, we’d take out the leftovers around 10:00 pm and have a second dinner!

Now that I have my own family, we still like to have relatives come for Thanksgiving. For me, it’s just not Thanksgiving without family around, and this year I am so happy to be getting ready for a full house!

What comes to mind when you hear the words “Help yourself?” Maybe help yourself refers to a buffet of food, or maybe it has new meaning to take care of yourself physically, mentally, emotionally, and doing what you need to be healthy and happy. Like the flight attendant on the airplane says "Put on your own oxygen mask before you help others." This year I am doing the unthinkable and having a restaurant cater some of our Thanksgiving meal! After all I still have to polish the silver, iron the table cloths, clean the house, and the list goes on. I love to do it, but at what cost to my health. I'm going to enjoy our family and not be stuck in the kitchen (as much).

After years of fighting with extra pounds, then losing weight, I’ve learned some simple strategies for managing the holidays starting with Halloween candy, and going clear through to the New Year celebrations.

Here are 5 simple strategies for managing your health (and weight) through the holidays. If you receive my newsletter, you may have seen these tips there.

1. Continue to eat a healthy breakfast every day. Just because you know you are going to have a big holiday dinner with dessert doesn’t mean you should skip breakfast – you might overindulge later. An egg bake or overnight oats prepared the night before means that breakfast just needs to be heated in the oven in the morning.

2. Continue your usual exercise routine, or if it needs an upgrade, use the holidays as an opportunity for some new activity with the family. Perhaps take a walk or a hike before or after the big meal, or join a local Turkey Trot. If you don’t have a usual exercise routine, start slowly now by asking yourself what you could start doing. What kinds of activities do you enjoy? This time of year you could start with some functional activities like apple picking, raking leaves, and parking further at the mall when shopping.

3. Plan your holiday meals with traditional foods but think about adding in a new vegetable dish, or substitute a vegetable dish for a healthier version. Think color when planning your meals to ensure getting a variety of vitamins, minerals and health benefits as well as a beautiful plate. For some traditional holiday table swaps see the recipe section. www.maryellenzung.com/recipes

4. Plan to feel good after the Holiday Party by visualizing and mentally rehearsing your party plan. What will you eat and drink? What will you plan not to eat or drink? Who do you want to catch up with? Who do you want to get to know better? Visualize taking one plate and moving away from the table in order to prevent mindless munching. Then at the party, follow through on your plan. You can also plan to bring a healthy delicious dish. Here are some ideas www.maryellenzung.com/recipes

5. Stick to a good sleep routine. There are a lot more items on our “to do” lists during the holidays. Getting enough sleep will help keep you healthy, balanced, and in control to make decisions to support your health. Delegate tasks, decide what can fall away, and remember the true meaning of each holiday.

What will you do? I’d love to know if you already do these things, and what else you do to stay healthy during the holidays.

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Mary Ellen Zung

Seeds Are Not Just For Birds

Growing up the only seeds I ate were the corn on the cob - not even tomatoes and cucumbers. What did I know? Then, one year my Mom was given a great recipe for a spinach and strawberry salad with a sesame and poppy seed dressing. Everyone loved this salad because of the sweetness of the strawberries (and added sugar in the dressing) and the saltiness of the bacon. This salad was prepared for lots of parties and was seen at many family gatherings. I still make it today and just eliminate the sugar from the dressing.

Long story short, the sesame and poppy seeds were my first introduction to any kind of dried seeds. They were the only seeds my Mom stocked, ready for the next spinach salad. We didn’t use them for anything else. It was exotic in our household to have these dried seeds in little glass jars. Now I use and cook with many delicious nutritional seeds including flax, hemp, pumpkins seeds, chia and more.

Nuts and seeds are an important part of a healthy diet. They provide healthy fats, fiber, antioxidants, and minerals. Healthy fats found in nuts and seeds, helps us feel satisfied at meal times, and helps to stable blood sugar, and mood. They also pack a high protein punch, so there is less need to depend on environmentally unsustainable animal protein when nuts and seeds are included in a balanced diet.

Here are just some of my favorite seeds.

Flax
Flaxseeds are a super food with the number one source of lignans (that's good) in human diets. And flaxseeds have more antioxidants than blueberries and an excellent source of omega-3 fatty acids. The specific type of omega-3 fatty acid in flaxseeds makes these seeds stable for at least 3 hours of cooking, so you can still get the nutritional benefits when flax seeds are used baked goods like muffins or breads.

Due to their high fat content, use seeds in small portions. Just use a small amount of flax seeds each day, maybe 1 or 2 teaspoons in a smoothie, sprinkled in a salad, or on oatmeal. This morning I used them in pancake batter as an egg replacer.

Hemp
Hemp seeds are a complete protein containing all essential amino acids (just like quinoa which is actually a seed not a grain). Hemp is another super food providing a perfect balance of omega-3 and omega-6 essential fatty acids in each serving. Low in carbohydrates, hemp seeds are ideal for those following the paleo diet or who need to be carb conscious for their health.

When I first bought hemp seeds all I knew about hemp was that is was related to rope and cannabis. Hemp has been cultivated for over 12,000 years and has been used for food, fiber, textile, paper, and even fuel. Hemp seeds and marijuana come from the same species of plant, but different varieties and the similarities stop there. Hemp seeds do not contain THC (tetrahydrocannabinol), the active substance in marijuana.

I like to use hemp seeds just like I would flax seed such as smoothies, oatmeal, energy bars, pancakes, baked goods, and salads.

Pumpkin
Pumpkin seeds, also known as pepitas, are flat, dark green seeds. Some are encased in a yellow-white husk (often called the "shell"), although some varieties of pumpkins produce seeds without shells. Pumpkin seeds contain zinc, and other important minerals. They also contain a variety of forms of vitamin E. Pumpkin seeds have a malleable, chewy texture and a subtly sweet, nutty flavor. In many food markets, pepitas are available raw and shelled, raw and unshelled, roasted and shelled, roasted and unshelled.

I love the taste of the green raw and shelled pepitas, as I find the shell to be too chewy. Sorry, not a fan, but I know many people will be roasting them after their Halloween pumpkin is carved. I sprinkle pepitas on oatmeal and on my open face almond butter and banana “sandwich” as a high protein, healthy fat snack before or after a workout.

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Chia
I have come to love chia seeds as a thickener to make pudding or thicken a smoothie. It is also a great source of Omega 3’s (even more than flax seeds), high in protein, fiber, and calcium. Chia is also rich in minerals such as zinc, copper, phosphorus, magnesium, manganese and iron. As a carbohydrate, 11 of the 12 grams are nondigestible fiber. This is another incredible superfood and studies have shown links to lower inflammation, improved blood pressure in type 2 diabetics. Chia seeds don’t have to be ground in order for their nutrients to be available to the body. Chia seeds don’t deteriorate and refrigeration is not necessary.

Make a “chia fresca” by mixing seeds with lemon or lime-aide. Add them to cereal, salads, smoothies, or in baking. Make a chia pudding for an afternoon snack.

Let me know what you try. Try the peanut butter and flax energy balls or raw vegan walnut chocolate brownies, both made with seeds.

Enjoy!

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Mary Ellen Zung

Holding Up A Mirror

Years ago when my son was in 4th grade, his teacher asked the students to draw a picture of their family and then make a list of five things each family member likes or likes to do. My son’s likes included playing with friends, eating, playing soccer, Pokemon, and chess. The list my son wrote for my husband included playing golf, cycling, photography, watching movies, and talking about the stock market. The list of his mother’s likes (that’s me) was cooking, grocery shopping, cleaning the house, working, and talking on the phone. What a wake up call!!! I saw the way we each spent our time through the eyes of my son. I was of course upset that he saw me “enjoying” my life this way, and also thought about what his life with a wife in the future might look like. I had to do something to change my life but I didn’t know what to do. The cooking, groceries, laundry, etc. still had to happen. And truthfully, if you asked me what I liked doing, I couldn’t tell you because my life was all about “need to do.” This was no one’s fault but my own.

When you are about to take off on an airplane, what do the flight attendants always say? “In case of loss of cabin pressure, put on your own oxygen mask first before helping others.” Since that time I’ve made some great progress with taking care of myself which has resulted in more overall satisfaction with my life.

One of the tools I use with my clients is the Circle of Life, where you can examine on a rating scale how satisfied you are with certain areas of your life such as relationships, joy, finances, health, exercise, home environment, education, career, etc. These are the things in life that really feed and nurture us; our primary food. When completed, the tool gives a snapshot of perhaps the imbalance of the circle and offers an opportunity to reflect on how to improve a specific area.

Now that the summer is over and a new season has begun, this is a great time to reach for that oxygen mask! Where do you need nourishment?

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Mary Ellen Zung

Ten Healthy Travel Tips for an Enjoyable Vacation

The comforts of home and a routine around healthy food, exercise, and sleep makes staying healthy quite easy for me. But when it comes to changing my environment and routine for vacation travel, I must admit I get a bit panicked. When on vacation I want to feel my best in order to enjoy the experiences that present themselves, and for me that means sticking to good nutrition, activity and sleep schedules.

There are many details to think about when getting ready for vacation travel; what to pack, stopping the mail, who will water the plants and take care of the pets while away, and even more to think about when going out of the country such as money exchange, electrical adaptors, travel documents, itinerary, tour books, maps, etc. But I add one more, and that is to make a healthy living plan for the new environment. The thought of feeling tired, sluggish, or overstuffed on vacation motivates me to do so. My adjusted plan takes advantage of many things the new environment has to offer.

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No deprivation here with buckwheat (naturally gluten freen) crepes in Paris.

You might think that breaking out of the routine is part of the fun of a vacation. It’s true, we all want to loosen up on vacation and have fun, but at what cost?

Here are a few things that have worked for me.

If you are traveling by car and staying in a hotel, bring a cooler packed with snacks such as cut up fresh fruit, vegetables with hummus dip, and water or cold herbal tea. This prevents me from getting too hungry and stopping for fast food.
Carry a small supply of nuts in the car, purse, or backpack to help keep you from getting too hungry in between meals. Again, you don’t want to be with me if I am too hungry.
If you are flying, call ahead and ask for a healthy meal on the airplane. (You’ll be served first too!) Many resorts and cruise ships accommodate healthy meals, so call ahead and inquire. When traveling recently I asked for gluten and dairy free and was pleasantly surprised by my lentil tiki masala dinner.
Choose water when flying for better hydration.
Travel away can provide unlimited opportunities for more activity. Before you travel, find out if there is a fitness center in the hotel, or swimming pools, walking trails, yoga classes, and what else is nearby for more activity. Personally, I don’t want to go to a fitness center on vacation and opt for walking outside in the morning, or touring during the day.
Rent bicycles for sight seeing, or check out local nature centers for kayak tours.
If you are on a tour bus, you might walk back to the hotel from your destination one day (taking distance and safety into consideration of course) rather than taking the bus back with the group.
When in restaurants, use the same healthy strategies you use when home, but take advantage of the local food or specialty from that region or country in which you are visiting. Don’t miss it, just have a small portion, or share it with your travel partners.
Try to stick to your usual eight hours of sleep for optimal stamina for all of the adventures you seek during the day (and night). The sleep (and good nutrition) will help keep your immune system strong to fight off any travel germs.
When you return home, schedule in the time you need to restock the refrigerator with fresh produce to get you right back on your healthy routine.

What helps you stay healthy when on vacation?

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Mary Ellen Zung

Caffeine - everyday necessity or occasional treat?

My morning ‘two cups of black coffee’ was just a thirty-year habit. I didn’t even consider what the caffeine was doing to or for me, or if I should drink it or not. I loved that warm morning comfort and routine to start my day. Once I considered the pro’s and con’s it is no longer a morning habit. Now instead, I listen to my cravings and how I feel. Some days, I really want a cup of dark, rich coffee, and then I have it. Flavored teas, decaf coffee, and green juices are great alternatives to experiment with in lieu of your regular caffeinated pick-me-up. I love roasted dandelion tea for it’s rich robust flavor.

There are well-researched health benefits and hindrances to coffee to consider.

Here are some of the benefits (obviously experienced by my sister)!

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1. ALERTNESS - Even in relatively low doses of 250 milligrams, caffeine has been shown to stimulate alertness and improve mental performance.1

2. MOOD - At 250 milligrams, some report an improved sense of well being, happiness, energy, alertness, and sociability.2

3. CONCENTRATION - Studies suggest that caffeine can help you perform a variety of cognitive tasks, such as recognizing visual patterns, more quickly.3

4. PERFORMANCE - Some sources note that caffeine allows athletes to exercise for longer durations without hitting exhaustion. Although the mechanism is not yet known, caffeine affects the utilization of glycogen during workouts. Glycogen is the main fuel for muscles. Once depleted, exhaustion occurs. Caffeine decreases the use of glycogen stores during workouts up to 50% – allowing for longer workouts.4

5. REDUCED MUSCLE PAIN - Some researchers have found that caffeine may potentially stimulate the release of B-endorphins and hormones that depress the sensation of pain or discomfort.5

6. FASTER EFFECTS OF MEDICATION - Caffeine constricts blood vessels and helps the body absorb medications more quickly, which is why it is added to some pain medications.

7. DIABETES PREVENTION - Coffee contains minerals and antioxidants, which help prevent diabetes. Frank Hu, MD, one of the authors of The Harvard Study, theorizes it may be because caffeine stimulates muscles to burn fat and sugar more efficiently.

8. ANTIOXIDANTS - Antioxidants in caffeine help to stabilize free radicals and stop them from doing damage. If a free radical is formed in a cell and it is not neutralized, it can damage the DNA of the cell.

9. DISEASE PREVENTION - Caffeine keeps dopamine molecules active, preventing diseases like Parkinson’s and Alzheimer’s. Harvard researchers have found that men who drink four cups of caffeinated coffee a day are half as likely to develop Parkinson’s disease as those who refrain from consuming caffeinated beverages.

10. ASTHMA RELIEF - Drinking a moderate amount of caffeine can be therapeutic for people with asthma. Caffeine in the form of coffee may be used to prevent an asthma attack in emergency cases, but is not intended to replace medication.

And here are some of the down side’s to coffee and caffeine.

1. CARDIOVASCULAR PROBLEMS - Approximately four cups of coffee or a beverage with equivalent amounts of caffeine can raise blood pressure for many hours. The measured blood pressure levels are associated with increased risk of cardiovascular disease.6

2. STRESS - Caffeine consumption in the early morning affects the body until bedtime, amplifying stress levels throughout the day. Caffeine increases stress hormones and elevates one’s perception of stress. Decreasing coffee and caffeinated beverages will help to lower often-exaggerated stress-reactions.7

3. EMOTIONAL DISTURBANCES - When more than 2 grams of caffeine enters the body, the heart becomes stimulated and blood vessels dilate. Shortly after, blood pressure increases, causing bronchial relaxation in the lungs and increased breathing. These physiological reactions tend to cause irritability, restlessness, insomnia, and agitation.8

4. BLOOD SUGAR SWINGS - Type 2 diabetics should be aware that caffeine may potentially impair insulin’s action, causing a detectable rise in blood sugar levels. Approximately 2 to 2.5 cups per day may cause this effect.9

5. GASTROINTESTINAL PROBLEMS - Because it is a stimulant, caffeine can cause increased contractions of stomach muscles – possibly causing abdominal pain, diarrhea, and increased bowel movements. Those who have irritable bowel syndrome, Crohn’s disease, or colitis may want to be extra cautious before choosing caffeinated beverages.10

6. NUTRITIONAL DEFICIENCIES - Caffeine inhibits the absorption of some nutrients and causes the urinary excretion of calcium, magnesium, potassium, iron, and trace minerals.

7. MALE HEALTH PROBLEMS - Research shows that men can significantly reduce their risk for urinary and prostate problems by making dietary changes, which include eliminating coffee and caffeine.11

8. FEMALE HEALTH PROBLEMS - Fibrocystic breast disease, PMS, osteoporosis, infertility problems, miscarriage, low birth weight, and menopausal problems such as hot flashes are all exacerbated by caffeine consumption. Women on birth control pills are particularly at risk since they tend to have a decreased ability to detoxify caffeine.12

9. AGING - Caffeine tolerance may decrease with age. Production of DHEA, melatonin, and other vital hormones decline with age. Caffeine helps to speed up this process. Caffeine also dehydrates the body, contributes to aging of the skin and kidneys, inhibits DNA repair, and slows the ability of the liver to detoxify foreign toxins.13

10. ADRENAL EXHAUSTION - Caffeine is a stimulant, which binds to adenosine receptors in the brain. This leads to a range of complex reactions, which causes an increase of stimulation at the adrenal glands. This can increase vulnerability to a variety of health disorders related to inflammation and fatigue.14

1. Effects of caffeine on alertness http://geti.in/ZAvLNm

2. A comparison of the effects of caffeine following abstinence and normal caffeine use http://geti.in/ZCsVq9

3. Caffeine: How much is too much? http://geti.in/11iba3B

4. Caffeine and the athlete http://geti.in/14zECXr

5. Caffeine May Ease Workout Pain http://geti.in/1is5pGq

6. Is Caffeine Bad for Your Heart? http://geti.in/11idDLk

7. Caffeine’s Effects are Long-Lasting and Compound Stress http://geti.in/14zGDmv

8. Caffeine http://geti.in/1b6ZlCN

9. Caffeine: Does it affect blood sugar? http://geti.in/17sC8py

10. Does Caffeine Cause Stomach Pain? http://geti.in/102zMsU

11. Coffee and Prostate Health: Is it Bad for You? http://geti.in/1hr2PCU

12. Fact Sheet: Caffeine and Women’s Health http://geti.in/1aFrbpx

13. The Hidden Link Between Stress, Aging And Caffeine http://geti.in/XTR29I

14. Adrenal Insufficiency & Caffeine http://geti.in/13l4ul6

Thanks to IIN for compiling all of this research.

What do you think? Will you continue your coffee/ caffeine habit?

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Mary Ellen Zung

Meditate For Better Health

Meditation is not complicated, doesn't take much time, and doesn't cost a dime, and in fact can save you money by reducing stress and improving overall health.

There are many ways to meditate, but the best way, is the one you will do.

Here's one way...

Meditation environment – Start by finding a quiet time and place where you won’t be disturbed for a few minutes. Pick a time when you’ll be awake and alert. Each person has a different preference; either morning, afternoon, or evening.

Sitting position – Sit in a comfortable chair without armrests; back straight, and feet flat on the floor. Keep your hands either cupped one inside the other just below the navel, or simply rest them on your thighs. The main purpose of your sitting position is to be comfortable and alert. Do not lie down, as you’ll probably fall asleep.

Concentration – Gently close your eyes, breathe in and out through your nose, and begin observing your breath. Count your breath as you breathe in and then out to help you develop your concentration. This will help keep your mind from wandering so easily. Keep your attention focused on the air passing through the tip of your nose. When a distraction arises (and they will), simply let it pass and immediately bring your attention back to your breath.

Mindfulness – After a few minutes of concentration meditation, switch to mindfulness meditation. Continue observing your breath. However, this time instead of counting each one, simply observe the entire breathing process mindfully. Observe it gently without forcing yourself. When distracting thoughts arise, gently bring your attention back to the breath.

How Your Life Will Change through Mindfulness Meditation

As you’ve probably already heard, meditation has many benefits. Every day, researchers find new ways in which mindfulness meditation will enrich your life:

Lower stress – Things that used to make you anxious will no longer bother you. You’ll be much more peaceful and serene.
Improved relationships – Your thinking and behavior will be more loving and compassionate. You will also be able listen better and use more loving speech.
Better health – Since meditation improves your immune system, you’ll be more resilient to diseases. In addition, your healthier lifestyle will reduce unnecessary strain on your body. You will also save a lot of money on medical expenses.
Better cognitive abilities – Both your memory and ability to think will improve significantly. You’ll feel much more alert. Imagine what this will do for your career.
Greater creativity – Even if you’re not a creative person, you’ll be surprised at how talented you can be. Maybe you’ll learn to play a musical instrument, write a book, or any other talent you’ve always wanted to develop.
Greater sense of purpose – With greater clarity and development of your talents, you will find out how you can make a difference in the world. Helping other people is one of the most rewarding activities I have found. It will enrich your life in countless ways.
Greater emotional stability – Your feelings won’t be hurt so easily, and people will no longer be able to push your buttons. Loneliness will be a thing of the past.

Sound good? Try it and let me know what you've discovered.

PermaLink: https://maryellenzung.com/blog/2015/06/28/meditate-for-better-health