OK friends — I know you’ve listened, and patiently I might add, to me complaining about my back pain.  It’s been going on for nearly two weeks now, and while I tried to ignore it in those first few days, reality kicked me in the butt and it became a full blown problem.  In (very) lay terms, my ribs get all compressed and I get lower back pain as a result.  In the process, the ribs are shifted upwards, poking into my neck and shoulder area, causing additional stress and pain in that area.

I’ve had this happen before.  It’s really nothing new, just something that crops up about once a year.  (The last time this happened was in April 2010.)

I’m not entirely sure what causes the problem.  It could be any number of things, from repetitive motions that aggravates that side of my body (it’s always on my left side) to some sort of trauma that impacts that side.  Or, it could be a little old age and not being able to rebound from these type of things the way I could 10 years ago.

Whatever the cause, the treatment is what’s important.  I have a GREAT chiropractor, who treats me conservatively and with attention to my job as a flight attendant and a lifestyle that bounces from constant travel to sitting in front of a keyboard for extended periods of time.  He gets me back into shape, advises me on exercises and behavioral changes that can help, and does his part to keep me healthy.

So I decided it’s time that I step up and do my part.  I’m actually going to follow his instructions. All of them.  And that means not doing the activities that exacerbate the problem before he gives me the go ahead.

Doesn’t that sound like an easy thing?

Well it’s not for me – and I”m guessing not for a lot of you, too.  Have you ever stopped taking that medication because you felt better, leaving several pills in the vial?  Have you ever gotten up to do just a “few little things” around the house when you should have been resting in bed?  Have you ever gone for a run when you should have just been walking?  Have you ever kept going, compensating or ignoring an injury instead of dealing with it?

Yeah, me too.  And this year it stops.  Taking care of my health and being responsible for my health choice is a very good resolution for this New Year.

Photo credit: graur razvan ionut

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The holidays seasons are full of festivities, fun, good food and cheer, but often, despite all the merriment, the holiday blues can creep up on you and just smack you in the face!  In the big picture, you’re going to have to deal with it, but sometime in the short run, you just want to put things aside for awhile and enjoy the season.

Here are my 10 sure-fire ways to beat back the holiday blues:

1. Take a long bubble bath.  Turn down the lights, light some candles, put on some music.  Or take a book or magazine along with you, and read till the water gets cold.
2. Watch an old movie.  Something sappy and girly, maybe even one of those guaranteed chick flicks that sure to bring some tears.  Tears can be cleansing, so pop in a favorite DVD or find something on television.
3. Get a massage.  Let your massage therapist works on all those tension spots and help you de-stress.  A pedicure of facial can also do the trick.
4. Call a friend.  This can be tricky because you need to call someone who loves you unconditionally, and with whom you have the depth of friendship that s/he can truly be there for you. Share, laugh, cry.  Let it all out with someone who loves you, but don’t put your burdens onto them.
5. Help someone.  A child, a neighbor, someone struggling with life.  Turn the “poor me” attitude around and make the day all about someone else.  Adopt a needy family, help out at a shelter, collect food for the food bank, there’s so much need this time of year that anything you do will make someone’s life a little more joyous.
6. Read a book.  Whether it’s a sappy romance, a literary classic, a compelling mystery, or the latest best seller, lose yourself in the pages of a good read.  Reading is a ticket to a great big world, and you can escape into it when you pick up a book (or e-reader).  Brew a cup of tea to go with it, curl up in a comfy spot, and escape.
7. Go for a walk.  Around the block, around your house, or around a track.  Exercise can send endorphins racing through your body, beating back the blues with an energy high.
8. Write.  Whether you spend time reflecting in your journal, writing a letter to a friend, opining a letter to the editor, or writing a blog post, there’s no underestimating the cathartic value of putting pen to paper (or the electronic version thereof).
9. Have one (and only one) really GREAT glass of wine.  Too much could contribute to a continuing depression, but one terrific glass, that you savor every sip, is a decadent splurge.  Make it the really, really good stuff!
10. Eat chocolate.  There are very few things in life that can’t be made better with an incredibly great piece of chocolate.  Nibble away on your favorite whether it’s a Milky Way, a Peppermint Patty, or a rich truffle.  Nibbling is fine, but be sure to stop at one.  And if it’s been a really tough day, why not throw caution to the wind and pair up that decadent truffle with a great glass of red wine.

Those are my go-to cure for the holiday blues.  Do you have any to add to the list?

NOTE: If your case of the blues extends beyond a couple of days, or you have suicidal thoughts, contact your physician or a crisis line immediately!

Photo credit:  SXC

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Looking good is about more than putting on the right shoes and outfit, or having a flattering hair style and attractive makeup.  Looking good is also about feeling good – and that means taking care of yourself in other ways.

One very important way to take care of yourself is by getting plenty of sleep.  With the schedule that many women have, juggling a career, home, and personal life, it’s no surprise we do not get sufficient sleep for optimum health.  That means that no matter what products you use, your skin, eyes, and hair are just not going to look their best.

The occasional sleepless night is not a cause for concern.  However, if you are experiencing more than the occasional sleepless night, it may be a symptom of something more than normal every day stress. If you are experiencing any of the following, it’s time to see a doctor:

• Sleep Apnea – Symptoms include loud snoring and gasping or choking for breath while you’re asleep. In addition to causing extreme fatigue, and daytime sleepiness, sleep apnea can contribute to high blood pressure and increase your heart attack risk. If you think you may have these symptoms, ask your bedmate.
• Insomnia – Everyone has experienced the situational inability to get to sleep or stay asleep, but when it’s a persistent problem, it can contribute to excessive daytime sleepiness, memory loss and more frequent illness.  Plus, insomnia takes it toll on how you look.
• Narcolepsy – Symptoms are an irresistible urge to sleep, often at inappropriate times, like when you’re driving.  Or shopping.  Or eating,  Or pretty much anytime at all.
• Restless Legs Syndrome – This is a crawling sensation that causes an irresistible urge to move the legs, especially when sleeping.  You may not realize that you’re moving about, but you’re likely to get complaints from your bedmate.
• Periodic Limb Movement Disorder – Involuntary contractions of the leg muscles while you’re sleeping can cause you to wake up, either partially or completely. This results in daytime fatigue and achy legs.

If you’re having too many sleepless nights and feeling tired during the day, it’s time to see your physician. Feeling good is a big step toward looking good!

Photo credit: SXC

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Just because February is coming to a close, doesn’t mean that it’s time to forget about our hearts.  The facts are sobering and demand our attention.  Heart disease is the number one killer among women.  One in four women die of heart disease, with women in the 40-60 age range at the highest risk.

That made me stop and read it again.

Some risk factors are hereditary and beyond our control, but other risk factors can be lessened by modifying our diets.  One simple way to change your diet is by adding foods that are high in anti-oxidants, resulting in two benefits – helping to maintain a healthy weight and reducing risk factors of heart disease.

There are some many fruits that are high in anti-oxidants that it makes an easy addition to your diet.  Whether you prefer them raw, or want to add them to a favorite dish, they make a perfect snack food or addition to a full meal.  And they taste good, too!

Here are some heart healthy fruits that you can add into your diet.

1. Berries:  Blueberries, blackberries, raspberries, strawberries
2. Plums and prunes
3. Cranberries
4. Apples:  Red delicious, Granny Smith, Gala
5. Cherries
6. Red grapes (one glass of red wine is okay as well)
7. Pomegranates (great eaten plain or on salads, and the juice can be used for a basting sauce on skinless chicken)
8. Citrus fruit:  oranges, pineapples, grapefruit
9. Kiwi fruit
10. Tomatoes (officially a fruit, not a vegetable)

I picked up some strawberries and raspberries at the store yesterday, and have eaten some plain.  I’m going to use the rest to make a smoothie, and keep some raspberries to mash up to add to a salad dressing for dinner.  How easy is that to eat well and healthy!

How do you add heart healthy fruits into your diet?

Photo credit: SXC

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February is National Heart Month, and it’s a good time to examine your life habits to make sure you’ll be around and healthy for as long, long time.  There are lots of little changes that you can make in your life, but one of the easiest, and fun, habits is to incorporate drinking a glass of red wine a day.

Red wine is full of all sorts of wonderful anti-oxidant stuff, but perhaps most importantly it tastes good and it’s good for you.  How easy it to follow good habits when they’re so tasty?

Drinking a glass of wine every day can get expensive, though.  That’s why it’s important to know how to sleuth out great wine bargains and stock up when your favorites are on sale.

While there’s no substitute for a knowledgeable and friendly wine manager at your local wine shop or supermarket, here are 15 go-to choices for under $15 a bottle.

1. Hedges Cellars Columbia Valley CMS (Washington State).  Drinking this will keep your heart healthy, and support the economy in my home state.  Whoever thought that drinking wine would be so healthy AND politically correct?!
2. J. Lohr Seven Oaks Cabernet Sauvignon (California). Cabs are my favorite, but they can expensive.  This one is tasty and affordable.
3. 7 Deadly Zins (California).  Love the name, and it goes well with a big dish of grilled vegetables.
4. Masciarelli Montepulciano d’Abruzzo (Italy).  I’ve become partial to the red wine from the corner of the world after I started vacationing in Tuscany.  Every little cafe offers a liter of inexpensive table wine.  This is a reasonable re-creation of that experience.
5. Estancia Pinot Noir (California).  I’m not a big pinot fan, even after the movie Sideways made it popular.  This one seems to be a popular inexpensive choice, though.
6. Jacob’s Creek Shiraz (Australia).  Simple and uncomplicated.
7. Bonny Doon Big House Red (California).  Keep your eye out and you can find this one for under $10.
8. Yellow Tail Shiraz (Australia).  A very popular inexpensive choice.
9. Ravenswood Merlot (California).  I’ve been a Ravenswood fan since I visited the winery many years ago.  They have a wide price range, but there are some good choices at the lower end.
10. Wishing Tree Shiraz (Australia).  Another all-around, generally popular choice.
11. Robert Mondavi Winery Cabernet Sauvignon (California).  A new addition to my wine cellar that came with good reviews.
12. Canoe Ridge Estate Merlot (Washington State).  Another chance to drink one for the home team!
13. Ryan Patrick Vineyards Rock Island Red (Washington State).  Another local wine, this one recommended by the wine manager at my local market.
14. Three Buck Chuck (California).  This is Trader Joe’s house wine, and while I don’t personally like this one, it has legions of fans.  Several of the wines have won some fairly impressive awards.  Even in a blind tasting, however, I passed on this one.   Your experience and taste buds may vary.
15. Chateau Rossi (Washington State).  A little home-brewed wine made by a dear friend.  He’s branched out from Zinfandel to Merlot, and some blends, too.  Both are good, with a healthy alcohol content!

And a delicious choice that is so far over $15 that it isn’t even funny:

1. Tenuta Friggiali Riserva Brunello di Montalcino (Italy).  I tasted many Brunello wines in Italy, but this one is available at home. Expensive, but delicious!

Let February be the month that you incorporate a glass of wine into your daily habits.  Being healthy never tasted so good!

If you have a favorite inexpensive red wine, please leave the details in the comments.

Photo credit:  SXC

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