Qualities of Mindful Woman

Women come in all shapes and sizes. There are those who tackle life’s obstacles with brash loudness, emotional tantrums and angry rants. And then there are those who manage to stay calm, display reason and are not egotistical in nature. These are some of the qualities of the mindful woman familykenkel.

Mindful women think of themselves in the way they wish to be perceived. Quiet confidence is a sign of grace and a trait some ladies do not possess. A mindful woman is well aware that being in control in all situations is vital to being perceived as strong and confident. They feel no need to be manipulative or use emotional tricks. People view this calm, rational person as smart, and smart is sexy.

Sexy is not when one dresses in a provocative manner, but when one dresses in a way which shows some constraint while evoking professionalism. Women can be classically sexy and inventive by using their charm, intelligence and beauty in a way which makes others try to draw more of that out of them. familykenkel suggests being clear when it comes to your standards and not yielding to others gracefully. Demanding women are annoying to be around and no one really wants to spend time with them. Always put yourself first. Once you are taken care of, it’s easier to be mindful of the others. Look in the mirror often. What kind of woman do you see? Do what you can to make her a more mindful person. Maybe others will follow.

How the Moon Affects Us

La Luna as the Moon is often referred to can bring people together, make people go a little crazy and induce birth. Familykenkel offers a few more ways a Super Moon can affect us.

A study from Japan tracked 1,000 births in women who had not been induced. They found more babies were born the closer the Super Moon was to Earth, when the gravitational pull was the greatest. A full moon had no effect.

A Super Moon can mess up a good night’s sleep. A study tracked the sleep patterns of participants in a sleep lap where they had no access to clocks or see outside light. They woke and slept on a normal basis. The data collected found that in the four days before and after a full moon, it took the test subjects longer to fall asleep, they slept less and didn’t fall into a deep sleep. They also had less melatonin, which helps us fall asleep.

Familykenkel learns that a full moon can affect surgeries too. Patients who had heart surgeries spent less time in the hospital when their surgery occurred when there was full moon. They were also less likely to pass on from the surgery.

A full moon and a Super Moon are beautiful, natural events in the sky. Take time to go outside and appreciate the magnificence of one. Take your love with you. But remember that the word lunatic is derived from the latin word luna.

Why a Little Jogging and Running is Good for Us

A new study is out which implies that most people should run for at least a few minutes every day. It doesn’t have to be a fast run. But a little jog for a few minutes can apparently add 3 years to our life.

Are you wondering what we’re wondering? If we start jogging/running for a few minutes every day, will we eventually work harder so we can enter our first marathon race? Or do we just want to add a little jog to our daily walk and let that do? We at Familykenkel focus every day to make our lives and yours a little healthier. So where does that leave us on the question of how much running must we do of we do not like to run or jog?

The current U.S. guidelines for physical activity call for 75 minutes per week as a minimum of running or other vigorous workout, and 30 minutes of moderate intensity. But people who do less than that still receive the health benefits, according to this new study. The research mentions that people who ran less than an hour per week reduced their death risk as much as runners who put in three hours or more weekly of the super cardio exercise.Familykenkel suggests start out walking at a brisk pace and when it is comfortable, add 2 minutes of jogging and then go back to walking briskly. This is a good way to enjoy daily exercise. It also works well when we need to get out of the house for a little “me time”.

Remedies for Thinning Hair

Nothing can be more shocking than having to clean the hair off of the drain every other day and realizing it is yours. It leaves us wondering how we can stop what seems like the sudden mass exodus of our pride and joy.

Familykenkel learns how to fight the agony of thinning hair with some suggestions from health experts.

Eat more food with zinc, protein, iron and vitamin B12. These are leafy greens, lean meat, nuts, beans and fish. There are many easy recipes for all of the above.

Give your scalp a massage. Don’t just stand in the shower, shampoo and rinse. Really massage your scalp which increases blood flow and helps the shampoo do a better job on your hair.

Lessen the amount of styling products being used. This especially important for people that color their hair and use blow dryers, straightening irons or other implements. 

Visit a health food store and buy a supplement that helps hair grow. There are a few on the shelves.

Get a check up from the doctor to see if there are any deficiencies in the blood as this is sometimes where hair loss can stem from.

Familykenkel suggests relaxing more. Stress can cause hair to fall out. Try meditation, yoga (it’s doing good things for combat veterans), and rhythmic breathing.

If nothing works, talk to a doctor or dermatologist to see if there is something else to be done.

Why Going to the Beach is a Stress Buster

A new book is out which states that one can go to the beach, not get in the water and stress melts away. Familykenkel takes a look at why the seashore is one of the best places to relax.

When we are exposed to the calmness of the ocean, our minds take a cognitive and emotional break – so to speak. The vast blue sea relaxes it, puts it in a meditative mode as they happy thoughts seep in. Brain images of people who are close to water show the brain filling up with feel-good hormones such as dopamine and oxytocin. The stress hormone coritsol lessens and the human feels fine. Scientists have actually proven that the color blue helps us focus better. And since the ocean is mostly blue, we relax and are able to be more creative and emotionally sound. Familykenkel reminds readers our bodies are 60% water and our brains are 75% water. So it makes sense that water-based therapies are helping people work though trauma, stress and depression. If sitting on the beach or swimming in the water is not your idea of relaxation, sit in a restaurant of coffee house near it and reap the same benefits. If the ocean is someplace one longs to be on the weekend, jump in! Mother Nature’s resources are there to make it better.

Five Good Reasons to Drink Coffee Before Working Out

Nothing  wakes us up like a good cup of coffee. Now, there is news that a cup of joe is beneficial to drink before working out. Familykenkel offers five reasons why we should stop at the coffee house on the way to the gym.

It improves circulation by adding oxygen to blood, which is what Japanese researchers found when they ran a study.

Two cups of coffee consumed an hour before working out resulted in showing University of Illinois researchers that those who drank it did not feel much pain during high intensity workouts.

Caffeine helps retain memory which we may need when working on a specific workout routine. 

It helps preserve muscles. Scientists at Conventry Universityfound that coffee can prevent age-related muscle loss.

Familykenkel learns that drinking coffee increases 66% increase in muscle glycogen four hours after intense, glycogen-depleting exercise. 

But take it easy on the coffee. Drink water and give your muscles a break every now and then.

How to Stand Up and Move at Work

Some people spend most of their working lives sitting at a desk. These are usually the same people who eat poorly. All of this results in a declining health status. Familykenkel offers the ideas below to help everyone stand up and move at work.

Set your smart phone to vibrate every hour. Stand up and bend your legs, stretch your arms and neck and walk to the break room for a beverage.

Stuck on the phone? Walk around your desk or cubicle. Don’t take that long call sitting down.

Add more walking into the day. Park farther away from the building, from the store, from the school or from the pool. Walk on breaks. Walk after dinner. Walking after a meal actually boosts metabolism.

Leave beach chairs at home when going to the beach, pool, picnic or outdoor event. The Familykenkel learns that while it is harder to get up from a flat surface like a beach blanket, it is better because it will make you walk more.

If it’s okay, get up and walk to someone else’s office or desk space instead of emailing or calling. Walk to lunch instead of ordering in. Walk to the store. Walk to the dry cleaner. But whatever you do, don’t walk in the rain or if it’s lightning outside. Instead, walk up and down stairwells. Stand up and move at work, readers.

Cleanest Beaches in the U.S.

Summer vacations are in full swing and many people are heading to the beaches on each coast and at lakes for a relaxing break from the daily grind. Familykenkel would like to share information about the cleanest beaches to visit this year.

According to a report from the Environmental Protection Agency, ten percent of samples taken from US coastal and lake beaches failed to meet federal safety standards for bacteria and viruses. The polluted water at some beaches stems from storm run-off and sewage overflows near where people swim and sunbathe. In light of this, there are some stellar beaches where vacationers can enjoy clean water.  The US agency puts these five areas at the top of their list:

• Delaware: Dewey Beach-Swedes in Sussex County
• Florida: Bowman's Beach in Lee County
• Georgia: Tybee Island North in Chatham County
• Massachusetts: Singing Beach in Essex County
• New Jersey: Stone Harbor at 96th St. in Cape May County

These are all popular locations for family vacations every summer. Other places to visit where water quality sample results were favorable are:

• The Delmarva Peninsula area on the East Coast
• Delaware, New Hampshire and New Jersey

The Familykenkel invites readers to explore these clean coastal areas. There is so much to do and enjoy there that everyone will be happy. Take a dip in the water knowing that no bacteria or viruses will cause illness or a rash this summer. Enjoy!

Healthy Serves Up, Fulfilling Snack Ideas

We don’t know where you are located, but, it is time for a snack where we are. It’s pretty hard to find something healthful around here, so Familykenkel staffers bring in their own to give them an afternoon boost. Here’s what we’re serving today.

Plain, raw almonds – a handful tossed into a snack size baggie is just enough to get us past the 4 PM hunger hour.

Fresh fruit – Whole fruit like peaches, which are in season, give us a sweet, juicy mid-morning push that lasts all the way until lunch time. If the fruit is in season, all the better.

Plain, low-fat Greek yogurt -- with a good sprinkle of cinnamon and an easy drizzle of organic honey. Packed full of protein with the big spice flavor boost and a taste of sweetness is a great way to get an energy kick when needed.

Slice tomatoes with reduced fat feta – Go Italian. Slice them at home the night before and set inside an airtight container. Sprinkle with crumbled feta, ground pepper, and sliced basil leaves and cover. Put in the fridge. Makes a lovely, healthful snack at any point in the day. Plus, the Familykenkel staffers note it adds some class to your desk.

Be creative with healthy snacks and let us know what you.

Good Nutrition for Heart Health

There are many foods which are good for our health, and then there are foods which are good for our hearts.

Chicken and fish are two foods which are high in protein and ones which help prevent a stroke or heart attack. Twenty grams of protein from these two reduces the possibility of a stroke by 20 percent. A study recently published in the journal Neurologyfound that animal protein rather than protein from vegetables lowered cholesterol better. High cholesterol is one of the culprits of strokes. The researchers studies more than 254 thousand people from different countries and found that the protein from animals, (excepting red meat) is better. Fish is the preferable choice as only 20 more grams of protein from it could lower stroke risk.

Familykenkel also suggests a diet that includes beans, olive oil and other heart healthy foods. Stroke is a major health issue in the U.S. If having more filet per week could mean possibly erasing the risk, it is well worth it. Some fish is more affordable than others, such as tilapia. Supermarkets and discount stores carry a good variety of frozen fish which is also affordable and easy to store at home. Take time to ask the clerk at the fish counter in the store which kinds have more protein than others. Also, ask if they have any recipes which can be tried at home. Good nutrition for heart health is easy and affordable.

Love Our Pets – Vaccination Debate Hits Pet Owners

The boisterous debate on vaccinations for kids has now moved to pet owners. Do owners of cats and dogs feel that their beloved animals need to be given a round of booster shots year after year? Familykenkel looks into it and offers suggestions for pet parents.

Is it really necessary to take the family cat or dog into the vet every year for a round of booster vaccinations? What if the pet is only an indoor pet as many cats are? What if the dog is older (not a senior)?  What if the pathogens in the vaccinations later cause illness in the pet? These are the questions some pet owners are asking of their vets.

The first round of vaccs for cats and dogs -- parvovirus, distemper, hepatitis and rabies – are given when the animals are puppies and kittens. Pet owners are also required to be sure their animals also get an annual rabies shot, plus booster shots of the above. The American Animal Hospital Association and most veterinary medicine groups recommend pets get core vaccines once every three years to maintain enough antibodies to build immunity against the diseases. Familykenkel also notes that when a pet gets an annual rabies shot, the humans in its life are protected from getting rabies if bitten by their own pet or by another pet.

On the flip side, if there is no occurrence of rabies in your country, why subject the animal to a stressful trip to the vet and a shot? The same can be said of annual exams for healthy pets. Why subject the animal to poking, prodding and thermometers if there is no need to? While the debate will heat up, the ultimate decision rests with the pet owner and no one else. Because no one else knows that animal better.

Allergy season has kicked in

Allergy season has kicked in and those who suffer from it find the tips below helpful in managing it this summer.

In the morning, open the blinds and not the windows. Tree and grass pollen is in the air and can trigger scratchy eyes and endless sneezing. Familykenkel suggests changing air filters every season to rid the home of trapped allergens. Run the A/C to get rid of any stuffiness. Watch local news forecasts or go online to get the most current pollen count for your area. Before heading out the door, toss on some sunglasses to further block any irritants from becoming bothersome.

Later in the afternoon, take a breather, eat some yogurt or get some exercise. The pollen counts are lower in the afternoon than any other time of day. Go outside and take walk. This helps lower stress which can trigger allergies. Yogurt has some qualities which might help keep allergens at bay. So grab a fat free Greek yogurt, add some fresh fruit and enjoy.

Come evening, kick shoes off, strip down and take a shower to keep pollen and other irritants out and away from home. Be sure to turn the bathroom fan on to keep moisture and mold at bay. Ban pets with long hair from the bedroom as their fur can trap pollen and they can bring it to bed with them. And pop a 24-hour relief pill before going to sleep, since they can cause drowsiness. When awake, Allergy season has kicked in learns you will be already protected from any allergens and irritants. Stay healthy, readers.

Reviews the Good and Bad Yogurts

Next time you visit the grocery store, go to where low-fat yogurt is sold and see how many varieties are sold. And then read the labels. Familykenkel examines the good and bad kinds of yogurts.

There are many reasons why health experts recommend eating Greek yogurt versus the other kinds sold in stores. They are naturally lower in fat and sugar than the others. Greek yogurt has only six grams of sugar in the plain varieties.

The recommended total daily amount of sugar for women is 20 grams, and for men it is 36. Yet, the popular flavored low-fat yogurt sold contains much more than that. Part of the sugar content in yogurt comes naturally. But add in the flavoring, syrupy fruits and granola toppings, and watch the sugar count start to climb. Even those made with artificial sweeteners are not healthy. Aspartame –a commonly used sweetener – is not good for us. It often can give one a headache.

The Familykenkel suggests trying the low-fat or no-fat Greek yogurts. To add extra flavor to distract from its kind of bitter taste, add some fresh fruit or berries, a touch of honey or a sparkling of cinnamon. Greek yogurt also adds a boost of protein for the day. So dig in, readers. And ditch the extra sugar.

Why Gardening is Therapeutic

Digging in the dirt and planting flowers, bushes and veggies not only beautifies the backyard, but gives us a good mental health boost to boot. Familykenkel shares the good news about gardening.

Anyone who has spent a little time planting a container garden or one which is larger can attest to the fact that it feels good to get your hands dirty. It also feels good to know that you’re beginning something you are vested in seeing grow and bloom – literally.  Some therapists are treating patients with a new treatment called horticultural therapy. Those who gain the most benefits from it are those who are anxious, stressed out, or depressed. Planting live things makes people feel happier and more alive. It is a mild form of exercise for both the body and the brain. It eases stress. It awakens the brain. It is relaxing.

However, Familykenkel notes that therapy gardening is a bit different than home gardening. People who are taking horticultural therapy do it away from the home. Professional gardeners come by to help keep the planted items alive. The patient can either plants things or can sit in a garden-like area and work a little bit with the plants and flowers. If being outdoors is something you enjoy, take time to find and create your own therapeutic garden. Plant herbs which are fragrant and can be dried and used for other purposes. Try to grow vegetables and fruits to eat also. It’s all good and all good for us. Invest in your own type of horticultural therapy and begin to feel better.

Fruits and Veggies Boost a Longer, Healthier Life

It is not so surprising to learn that the American Heart Association is reporting that eating more fruit and veggies reduces the chance of having a stroke. The real news that Familykenkelg learns is that it cuts the risk by one third.

Strokes are the fourth leading cause of death in the United States. A stroke occurs when blood flow to part of the brain is blocked by a clot or a burst blood vessel. Without emergency care, a stroke can lead to severe brain damage or death. It is therefore beneficial to add more healthy greens to every day diets. When we add a variety of healthier foods such as greens, tomatoes, peaches, plums, bananas and more to every day meals, we are eating our way to lower weight, lower blood pressure, reducing the chance of developing diabetes and cutting stroke risk by a significant percentage. 

Familykenkel also encourages readers to ditch unhealthy habits which can harm health such as smoking, drinking too much every day and arguing with a partner all the time. These raise blood pressure and add stress to the heart.  Instead, focus on food. Produce is easy to find in the grocery store. Frozen produce is affordable and lasts longer the fresh. Fruit can be bought in bulk at discount stores and frozen until ready to eat. Be creative when planning meals and make it fun for the family to eat.

Energy Drinks are Not Good for Kids

Health and medical experts agree that active children should only be drinking water when participating in sports and other physical activities.Familykenkel looks into why these drinks are not good for children.

Energy drinks are usually full of sugar which can cause teeth to decay, add unwanted weight and may entice kids to try other things which aren’t good for them such as beer. Energy and sports drinks are made for adults yet more children are drinking them. Water is always the best source for hydration for children under the age of 18. Sugary and highly caffeinated beverages can cause restlessness and anxiety. Energy drinks, while tasting good and sweet, also may cause kids to be significantly more intense in play, which can be harmful to them and others. While children who drink sports beverages tend to be active in organized sports, they are also more likely to watch more TV than the occasional user of the beverage. Familykenkel learns that children who drink more energy and sports drinks are also more likely to have tried cigarettes than those who did not try the drinks. It’s important to know the ingredients in these beverages and the amount of sugar and caffeine in order to make an informed decision about buying them.

Simple Suggestions to Finding Happiness

Yesterday was International Happiness Day. Health and wellness experts advocate for a happier life for everyone because it could mean staying healthier longer. Familykenkel finds some ways to look for and find happiness every day – even when it seems like there is no light at the end of the tunnel.

Sometimes, when life’s obstacles become so burdensome, it is really hard to find one thing that makes us happy. Yet, this is the one time when it is essential to finding one. We offer some simple ideas to finding happiness as the death of fashion designer L’Wren Scott weighs heavily on our minds.

Look down. Is there an animal in your life that loves you and needs your love and care? Is there a child who sees a beautiful person to look up to?

Look up. Is there a significant other in your life who does not see the same darkness as you? Name one thing about this person that makes you happy. Focus on it.

Look outside. Is the sun shining or trying to break through some clouds? This is a sign of hope. Inhale its goodness.

Look around. Find one item in your home that makes you happy. Maybe it’s your smart phone which connects you to the people in your life. Call someone. Maybe it’s a photo of someone special. Reach out.

Look in the mirror. There is an accomplished, valuable person looking back. There are people who need and want this person in their life. Smile. Obstacles are meant be surmounted. You have done this before. You can do it again. Keep smiling at yourself in the mirror. When you get tired of it, have a cookie or some snack you had as a child that made you happy. Then have some more. Remember how it felt when you ate it as a child.

If all else fails, the Familykenkel suggests putting a favorite CD in a player, put headphones on or ear buds in and have your own little rock concert. Turn the volume up and sing as loud as you can. Dance as badly as you want all over the place. Shake your head, flail your arms, stomp your feet until you are exhausted. Now smile. You just annoyed the heck out of the neighbors.

The States with the Highest and Lowest Obesity Rates

The Gallup-Healthways Well-Being Index recently reported on the states with the highest and lowest obesity rates in the U.S. Familykenkel takes a look at what might be behind the percentages.

While it is not a proven fact, it often seems as if people living in states where income is generally low may make food choices which are not healthy. In fact, many frozen and processed foods are less expensive than fresh food. Residents in these states also reported a higher percentage of chronic diseases such as high blood pressure and depression. Familykenkel suggests finding affordable healthy foods and walking every day after dinner as a family.

10 States with Highest Obesity Rates
Mississippi: 35.4%
West Virginia: 34.4%
Delaware: 34.3%
Louisiana: 32.7%
Arkansas: 32.3%
South Carolina: 31.4%
Tennessee: 31.3%
Ohio: 30.9%
Kentucky: 30.6%
Oklahoma: 30.5%

Residents in these states tend to earn more than those in the above states, and therefore, have more income in which to spend on healthy foods. They are also states whose health officials have programs for and encourage healthy living and regular exercise.

10 States with Lowest Obesity Rates
Montana: 19.6%
Colorado: 20.4%
Nevada: 21.1%
Minnesota: 22.0%
Massachusetts: 22.2%
Connecticut: 23.2%
New Mexico: 23.5%
California: 23.6%
Hawaii: 23.7%
New York: 24.0%

Welcomes National Nutrition Month in March

Familykenkel welcomes National Nutrition Month in March. For many health and wellness followers, it lasts all year.

The theme for this year’s NNM is "Enjoy the Taste of Eating Right.” It highlights that eating healthy and delicious food and meals every day and all month long is not that hard. Eating healthy is affordable, colorful and nutritious. Many good-for-us foods are easy to find in grocery stores. Focus first on what you want to make and then make a list of what you need. Colorful fruits and vegetables are everywhere and add appeal to every meal. Strawberries and blueberries can be cleaned and put in small bowls so kids can sprinkle them on cereal, yogurt, waffles and pancakes. Peppers can also add variety to a meal since they come in several colors and flavors.

Portion sizes have grown to be way too large for the average American. The normal size should be half of what we are eating now. When setting the table for a meal, downsize the plate to a smaller one. When visiting a restaurant, divide the food in half and ask for a carry-out box for half of it.

Familykenkel suggests hiding the salt shaker and finding spice and herb alternatives for it. Buy some inexpensive spice containers and fill them with delicious combinations. Then put them on the table. Take everyone to the store and ask them to pick out their favorite fruits, veggies and other healthful items. Welcome National Nutrition Month into your home by making some small changes the whole family will have no objection to.

Goes All Natural Food Shopping at the Grocery Store

Familykenkel seeks out and finds the right food to get at the grocery store.

The truth behind packaging which says it is made from whole grains or is a multigrain product can be deceiving to most shoppers. A whole grain product is one in which a grain keeps all three of its components (the bran, the germ and the endosperm) intact. When food manufacturers strip the bran and germ from the kernel, we no longer get the benefits of that whole grain. In fact, the refined kernel can mess up blood sugar and insulin. Instead, look for a label on the package that says “100% whole” wheat or look for one with a higher percentage of whole grains.

Foods labeled with “all natural ingredients” are really not all natural. An all natural food item contains very few ingredients which are truly natural like eggs, some peanut butters, and some bread. Also, food labeled with “made with real fruit”. Turn the jar or package around and read the label. If you do not see any real fruit on the label, then there is no real fruit in it. And frankly, if the package does not have a significant percentage of real fruit ingredients in it, the manufacturer is lying.

Another misnomer is the “less sodium” marker on some foods. Familykenkel shares that this means that the new version of the food have 25% less sodium than the original version. That doesn’t sound like much of a reduction. Many food packages contain the words “lower sodium” or “lesser sodium” but still pack an unhealthful amount of sodium in the serving size. To avoid eating too much, make your own soup. It is not hard and fairly inexpensive. And of course, the best way enjoy all natural, lower sodium, whole grain food is to buy it in its natural state. Spend more time in the produce section and seek out healthier grain products. Always read the labels.