Chicken Soup for the Soul Twitter Party!

Ever attended a Twitter Party? I hadn’t, until today, and it was fun!

The event was to celebrate Chicken Soup for the Soul’s release of their new book Life Lessons from the Cat. I was invited to participate because I’m a contributing story author.

Seeing so many of the contributing authors and their feline heroes and heroines was exciting—putting whiskers and fur to the stories.

 

My story was about our grey and black Tabby, Sergeant Tibbs, who brought home an undesirable playmate on a spring outing several years ago. My precocious buddy has since gone on to catnip heaven, and we miss him terribly. As my younger son pointed out when he came home from college for a college break one year, the fact that Tibbs was gone was driven home by the fact that Tibbs didn’t appear to sit on Cory’s back or chest when he lay on the family room floor to do sit ups, push ups, or take a nap. His passing left a big void in our lives.

 

If you’d like to follow me on Twitter, my “handle” is @AndreaOwan.

 

How to get a signed copy of Life Lessons from the Cat!

 And if you’d like a signed copy of Life Lessons from the Cat (just released today, May 14), I have 5 copies available! A signed copy would cost $13.00. Retail price is $14.95. Amazon is selling it for $9.97. Of course, if you order it from Amazon, it won’t be signed by me.

Life Lessons from the Cat royalties go to American-Humane.

Just email me at andreaarthurowan@gmail.com, and I’ll give you directions for paying for the book via PayPal. Please provide me with your shipping address too! Once your payment is processed, I’ll sign a copy and ship it to you!

This book is loaded with heartwarming stories of healing, hysteria and cat hijinks! A great gift for yourself, or any cat lover in your family or friends circle.

 

See you back here Friday!

Blessings,

Andrea

PS The photo is of Tibbs in his favorite napping location—a comfy, COOL porcelain bathroom sink!

5 Life Lessons Learned in the Emergency Room

I was doing a lot of yelling and repeating myself Saturday night and early Sunday morning in a hospital emergency room. After six hours of it, I was getting a bit exhausted and frustrated. Like it or not, though, it had to be done. There was no way around it. But I ended up learning a lot of lessons.

 

Emergency rooms are not where you look forward to spending your Saturday evenings, especially when you have a movie date planned with your beloved, and you’ve just spent the most glorious day with him—lingering over a l-o-n-g, delicious brunch, shopping, and sweating during a workout in the gym.

Then, on the way home from my glorious day, looking forward to that movie date, I got the call: my mother had fallen and been transported to the nearest hospital. My beloved and I found ourselves making a swift U-turn and heading to the ER in our sweaty gym clothes.

 

I spent the next five hours—except for a brief sandwich run—standing (and sometimes sitting) in a tiny ER cubicle keeping my mother company, communicating with her patient and efficient nurse, and awaiting the official diagnosis of her clearly fractured collarbone.

It’s not easy communicating with someone who’s nearly deaf. If she could still read lips, it would be easier. But she can’t do that anymore, either. Macular degeneration has wiped out all but the shadows from her vision. She looks at you but doesn’t really see. So I have to raise my vocal decibels to painful ranges (for both me and other people in earshot) to be heard by her. She often only manages to catch snippets of the sentence or conversation.

 

Saturday night I was in the happiest and most compliant of moods, thanks to my already-stellar day, so I tolerated the mental and physical strain fairly well. And I kept reminding myself of several things:

 

1. My mother wasn’t being difficult on purpose.

Although my mother has a reputation for being extremely difficult, she wasn’t Saturday night. That was the first miracle. She actually let me talk to the doctor without interruption. She was scared, she needed me, and she finally trusted me to make decisions for her, without her muddying up the process.

 

  1. I reminded myself to smile. Often.

A very wise man once wrote that laughter and smiling are good for the bones, and he was so right. It helped relieve my stress. While my mother’s sensory issues aren’t a laughing matter, my having to repeat myself a half-dozen times became funny. Sometimes I tried imparting the message several different ways—dumbing down complex words that would be hard for her to decipher. It became a mental challenge for me. Smiling kept my mood lighthearted and less defensive.

 

  1. Life gets interrupted, and oftentimes it’s better to go with the flow than wrestle with it, internally or externally.

Sometimes, letting life just be the way it is results in enjoying the otherworldly peace we all seek. By that I don’t mean taking a morbid, fatalistic attitude toward it, but adopting an attitude of security and trust in the One Who does have control over the situation, knows how to handle it, and has your best interest in mind.

 

  1. I had a loving advocate available to me in the waiting room.

It certainly helped knowing that I wasn’t alone in this burden. My beloved was running interference by going home, tending to the dogs, gathering items for my mom at her place, and being a good listener (and sometimes yeller when I couldn’t get a message through). He asked me at one point whether he should just go home. I told him I needed him there, even if he was parked in the waiting room doing work on his computer. Thankfully, the young man at the front desk finally allowed two visitors in my mom’s cubicle, so he was able to squeeze in with us the last hour and a half.

 

Lessons learned—

And, of course, after the worst was over, my mother was safely ensconced in a hospital room, and Chris and I were able to go home, I started thinking about how much all of it reminded me of everyday life.

 

  1. We can spend a lot of time yelling at others about things they can’t or won’t hear.

Often, especially with our children, we need to sound like broken records—repeating, repeating, repeating, until it sinks in (or doesn’t, and they have to learn it the hard way on their own).

 

  1. If we do have to repeat, repeat, repeat, it’s often best do to so with a smile in your heart, if not on your face.

We don’t want to look like condescending jerks when we’re doling out advice. The smile is more for you, the repeater, so your words come across as more loving than angry or frustrated. You know, like at the end-of-your-rope mad.

 

  1. A lot of our communication with God must seem like yelling to Him.

Because my mom can’t hear, she tends to yell when she talks, even in places where being subdued is the expectation.

We get nervous about our situations, and then we YELL! Like God’s going to be able to hear us any better or move faster on our behalf, or move us and our problems to the head of the problem line. Like babies, we don’t think He hears us, so we make sure He—and everyone in the room—does. I started laughing thinking about what it looks and sounds like from His position.

 

  1. We interject ourselves into the situation in a belief that we’ll solve the problem sooner or better, ignoring the fact that God really does love us, does have everything under control, and not realizing that our interjection only muddies the outcome. I wonder how often we slow the process down by getting too involved, by trying to control others and the outcomes.

 

  1. Life is always better when you have an advocate, one you can trust and lean on.

For a Christian, your first advocate is Jesus Christ. He’s the One with a direct line to the Father. He’s the One you take your problems to for solving. And when you do, you trust Him to do just that. And you demonstrate your trust by stepping back, without interrupting or trying to manipulate or control the situation, let the Father and Son discuss it and plan a perfect course of action.

 

Another type of critical advocate is the one with skin on. The one who shows up with you, waits hours with you, listens with you, maybe talks for you, intervenes for you, supports you, and provides a shoulder and hand to lean on and grasp. An advocate who will laugh and cry, and be a sounding board. An advocate that will also carry your concerns and pains and cares to the throne of grace.

Every difficult, stressful and exhausting thing about Saturday night was relieved and tempered by my having the most important person in my life by my side. And then knowing—when I filled out the prayer request card in service Sunday morning—that I’d have a church body lifting my mother and me up in prayer.

It made life so much more bearable.

 

And then I learned one more lesson.

While situating my mother in her bed in the hospital room, the tech tried talking to her from the end of her bed. “She won’t be able to hear you,” I told her. She nodded, and then did the most loving thing.

She walked to the head of the bed, leaned over, and got as close to my mother’s ear as she could to speak to her. She still had to crank her voice to a louder-than-normal volume for my mother to hear her, but her actions caused both of the you-are-such-an-idiot, Andrea; and you-better-be-taking-notes lightbulbs to snap on in my tired brain.

 

That nurse talked to my mother as God usually talks to us.

He gets as close as He can—as long as we let Him near—to speak to us. Sometimes He whispers because whispering forces the hearer to listen more closely. He doesn’t usually yell, although sometimes His anger has been known to rouse Him and crank up His volume. Sometimes, when we don’t listen or convict ourselves, He disciplines us to a point that we feel as though we’ve had our legs cut off from under us.

It’s a position I need to take more often with my hard-of-hearing mother. It’s a position I need to take more often with my loved ones.

Rather than standing up, or even leaning over a little to yell, I need to come as close as I can to speak—in an even, slow cadence.

In love.

 

Until next time,

Repeat yourself with a smile in your heart, and move in close!

Blessings,

Andrea


Andrea Arthur Owan, M.S., A.T., R., is a fitness pro, chaplain, and an award-winning inspirational writer. She works and writes to help people recover from grief and loss and to live their best lives — physically, emotionally, and spiritually.

How to Stay Active and Mobile in Your Senior Years

What scares you the most about growing old? Is it Alzheimer’s, dementia, cancer, or a devastating neuromuscular disease?

Then there’s age-related macular degeneration, glaucoma, hearing loss.

There’s a long list of age-related diseases we can acquire or succumb to as we age. But there is one thing that we can do: avoid general deterioration.

 

I spend a lot of time watching older people and observing the daily activities at the residential facility where my 97-year-old mother lives. And there are things that stand out for me.

 

Movement—

I am taken aback and saddened by the tremendous loss of mobility.

A large number of them use walkers. They slowly move from elevator, to dining room, back to the elevator, hunched over their four wheels, in hopes that they don’t teeter over, fall, and break a bone.

The longer they use the walkers, the more they hunch, the more they move with their legs in a splayed out position, shuffling more than picking up and swinging their legs in a natural gate.

They spend far too much time sitting in a chair, watching television. So often it’s the only mode of entertainment they have.

And the lack of activity contributes to a steady decline in strength and mobility, flexibility and balance. Muscle tone deteriorates to the point of no return.

Flexibility is compromised.

Fat to muscle ratio changes, with muscle coming out on the losing end.

All of that deterioration leads to a decrease in balance, an increase in falls, and more loss of mobility.

And sadly, all of that inactivity also increases your chances of suffering memory deterioration and dementia.

 

A different picture—

And then I go to the gym and see elder adults in their seventies, eighties and nineties trying to maintain whatever they’ve got in order to stay mobile and flexible and strong so they can enjoy life more. They tell staying strong and mobile is what motivates them to exercise.

And I wonder which camp I want to end up in, or am more likely to.

I know from experience that the more and longer you sit and spend parked in a chair or on a couch, the more likely it is you will deteriorate. I’ve been stunned how quickly it’s happened to me over the last year. Before I realized it, nearly a year had elapsed without my adhering to the regular exercise program I’d been following for years.

And I’ve paid a price for it. Now I’m trying to slug my way back to strength, flexibility and mobility. It’s tough. But I’m determined to ward off the walker as much and as long as I can.

 

What you can do—

It isn’t complicated. And it isn’t expensive. This isn’t an exhaustive list, but here’s some things you can do to:

  • Daily stretching exercises. Harvard Medical and Mayo have some great suggestions on their websites.
  • Join a gym and do some light weight lifting. If you can’t do that, then buy some small weights to do upper body exercises at home. Learn how to use your body weight as resistance for muscle strengthening.
  • Buy a DVD that teaches you tai chi, a great activity for people into their senior years. It increases breathing, strength and balance.
  • Take yoga for its breathing, strengthening and flexibility benefits. It’s also a great social activity, although I wouldn’t endorse the spiritual aspects of it.
  • Take daily walks.
  • Increase your protein consumption. Recent research indicates seniors need more protein.

 

The important thing is to pick out something you can do to keep moving and stick with it.

Maybe you can put off buying a walker a little longer than the average person.

Until next week,

Keep moving!

Andrea

“Certainly there was an Eden….We all long for it, and we are constantly glimpsing it.” —J.R.R. Tolkien

How to Escape the Calorie Counting Drudgery

Ever been a food calorie counter? Frustrating, isn’t it, recording all of those eaten calories?

For years we were taught that a calorie was a calorie—that they were all the same. So if a relatively active, 30-year old, woman needed to eat 1,800 calories a day to sustain herself, then it didn’t matter what food source they came from.

And then 40 years ago, when preventing heart disease launched into full tilt, we were taught that we needed to avoid fat because fat was the culprit causing heart disease and making our middles balloon.

So what’s the story now?

 

Calorie counting and recent research—

Through research, scientists are starting to figure out that all calories are not alike, and that some fats are good for you and your heart. And it may not be the number of calories eaten but the type of foods.

What type of foods are the biggest culprits? You probably know.

  • Chips
  • Pastries
  • Cookies
  • Soda
  • Crackers
  • White rice
  • Pasta
  • Processed foods, especially heavily-processed types, like the kind you find in your pre-made meal section of your grocery store

All of these foods cause a chemical reaction in our bodies that raises the insulin levels and causes the body to store the calories as fat. Dr. David Ludwig, an endocrinologist and researcher at Harvard Medical School, calls insulin the “Miracle-Gro for your fat cells.” Insulin causes the cells to snag the calories and immediately store them as fat cells.

And that quick process leaves you feeling hungry and unsatisfied. And if your body is subjected to this insulin-hiking cycle too often, your metabolism will change gears and start hanging onto the calories it’s stored. That’s not a scenario you want to encounter if you’re trying to lose weight or maintain a healthful diet.

The bottom line? It’s the quality of the calories and not the quantity that matters.

 

Calorie counting solution?

To break or snap this fat-storing cycle, you’ll need to replace processed carbs (pastas, ice cream, cookies, chips, crackers and snacks) with healthful fats (olive oil, fish, nuts). Yes, fats! And why fats?

Because fats don’t raise insulin so they aid weight loss.

Studies show that people on low-fat diets tend to lose less weight than those on low-carb programs.

And eating good fats, like omega-3s (salmon) and monounsaturated fats (avocados) doesn’t appear to cause weight gain.

 

The healthful diet Gold Standard—

For years scientists have known that people who follow what is known as the Mediterranean diet—a diet rich in vegetables, good fat and some fish—lose more fat and maintain healthier hearts.

One study showed a 30% reduction of heart disease in the group that were low-carb dieters when compared to low-fat dieters.

 

What’s the goal?

Your overall goal should be to go for the healthful fat and proteins and slash your sugar.

When designing or planning your meals, aim for real, natural foods that contain fiber, protein and fat. These are satisfying foods that fill you up and curb your hunger. They also result in a slower insulin level rise in your body. Foods like:

  • Veggies or whole grains
  • Protein like fish and eggs
  • Healthy fats—going for the olive oil to sprinkle on your salad rather than a processed, creamy one. Also avocado and egg in this category.

 

Some of the top food choices would be:

  • Fish
  • Avocados
  • Artichokes
  • Broccoli
  • Eggs
  • Quinoa or Millet
  • Almonds and Walnuts
  • Lentils
  • Yogurt, especially Greek
  • Bananas
  • Apples
  • Oatmeal
  • Lentils and White Beans and Black-eyed Peas

 

But BEWARE the peanut butter and almond butter scoops! Portion control is important, and this is where keeping an eye on some calorie counts may be helpful for you.

Think well-rounded meals. And when selecting proteins, like fish or chicken, it’s best to aim for no more than 3 – 6 ounces, the amount that would fit in your hand. (The number varies depending upon your age, activity-level, and sex. Athletes need more protein for muscle development, protein aids in healing, and, surprisingly, recent research indicates older adults don’t get enough protein.)

 

Slow down when you eat!
  • Think chopsticks. That’s what a dietary specialist told me during an article interview I did with her. You’ll eat more slowly and focus more on your meal.
  • And eat like kids tend to eat, minus the cookie binges, of course. They tend to graze and stop eating when they’re full. Don’t force yourself to eat everything on your plate.
  • It takes 20 minutes for the brain to register satisfaction and fullness, so scarfing down your meal can override the benefits of this trigger. You’ll end up eating too much before you feel stuffed.
  • Converse when eating, not with your mouth full, of course.
  • Chew thoroughly so the enzymes released in your mouth can start breaking down the food for digestion. It’s easier on your digestive system.
  • Put your fork down between bites, instead of taking a bite and then promptly re-loading your fork. You’ll end up forking in what you’ve packed on it, rather than waiting until you’ve thoroughly chewed what you already have in your mouth. You’ll end up looking like a squirrel when you’re eating.

 

Learning to be a mindful eater—

Finally, be more conscious of how your body feels and what it’s telling you about eating.

Don’t just eat because the schedule indicates it’s time to eat. Eat when you’re really hungry, when your body is telling you that it needs nourishment. You’ll feel more satisfied and more in control, which is usually what everyone strives for anyway.

So discard your calorie counting cards!


One a side note: I want to give a Happy Birthday shout-out to my baby boy, who turns 24 today! What a miracle and blessing he is to me!

Beginning next Wednesday, Workout Wednesdays will be going on hiatus until April 3, when I’ll be back with healthful body tips, a way for you to sign up to receive my posts on a regular basis, and a freebie for your generosity in wanting to stay connected!

 

I’m undergoing knee surgery this Friday, March 1, (as long as I can rid myself of this nasty cold), and I will be spending March recuperating.

Please mark your calendars for April 3 to re-join me!

 

Until then, have fun trying new foods and meals with your rediscovered fats and proteins. I know you’ll be happy you did!

Blessings,

Andrea

“Certainly there was an Eden….We all long for it, and we are constantly glimpsing it.” —J.R.R. Tolkien

How Do Genes and Gut Bacteria Affect Weight Loss?

My ninety-seven year old mother is decidedly opinionated about seriously overweight people.

“How can they let themselves get like that?” she laments while shaking her head and cruising along with her walker.

 

Sounds terribly judgmental, doesn’t it?

Yet scientists are proving there is an undercurrent of truth to that sentiment. A strong undercurrent.

 

Research indicates that the majority of the obese people in our country—40% of us fall into that category—didn’t get there by having bad or “fat genes.” On the contrary, evidently genes account for only 3% of the differences in people’s sizes.

Most overweight strugglers got that way for a variety of other reasons than genes:

  1. Learning how to and eating the wrong foods. (Family habits.)
  2. Learning how to and eating too much food. (Family habits.)
  3. Not exercising enough.

 

And now scientists know other variables play into the problem. Things like:

  1. Not enough sleep.
  2. Too much stress.
  3. Wrong kind of stress.
  4. Socioeconomic status.
  5. Mental health.
  6. Daily responsibilities at work and home.
  7. The health of your microbiome—your gut bacteria.
  8. Kitchen smarts and comfort—knowing how to cook and being comfortable preparing meals.

 

And I would add another variable:

Spiritual health.

 

So the verdict is in:

Experts agree that genes alone do not explain the rapid rise in obesity we’re seeing today.

 

National Institutes of Health (NIH) scientist, Kevin Hall, laments the fact that scientists still don’t know why weight loss can vary so much from person-to-person when they’re all on the same diet. He says it’s the biggest open question in the field.

 

What if you do have a “fat gene”?

It might seem easy to fall back on the knowledge of having a “fat gene” as a good excuse for not being able to lose and maintain a healthy weight. But John Mathers, a professor of human nutrition at Newcastle University in England sites a study of 9,000 people that found that being a fat gene carrier had no influence on that person’s ability to lose weight. Mathers says,

“Carrying the high-risk form of the gene makes you more likely to be a bit heavier, but it shouldn’t prevent you from losing weight”

(Sifferlin, Alexandra. “Why Your Diet Isn’t Working and What to do What It” The Science of Weight Loss: Special Time Edition, 2019; page 16).

 

What about that microbiome—the gut bacteria?

Researchers for the Personalized Nutrition Project at the Weizmann Institute of Science in Israel have been studying how gut bacteria may play a role in weight loss and maintenance. Their researchis fascinating.

In a nutshell, they found that blood sugar levels vary widely among people after they ate the exact same meal. That finding alone debunks the common and popular idea of everyone responding identically to the same diet recommendations.

And they were able to go further. They developed a mathematical algorithm for every person involved in the test trial, and that algorithm can accurately predict that person’s blood sugar response to a specific food just on the basis of their personal microbiome!

Knowing that could be the next frontier in weight loss prescription—your doctor being able to design a tailor-made diet plan, just for you and your body!

 

Another big contributor to weight gain and weight loss struggles are…

Chemicals.

Yup. Chemicals we’re exposed to in our daily lives. Chemicals like:

  • BPA found in canned goods lining
  • Cash-register receipts
  • Flame retardant material in sofas and mattresses and children’s clothing
  • Pesticide residue on our food
  • Phthalates in plastics (think water bottles and food storage containers) and the makeup we wear

 

What’s wrong with these chemicals and how do they factor into obesity?

These chemicals are able to mimic human hormones. And that leads scientists to believe they can, and are, wreaking havoc on our endocrine systems. They’ve been found in human breast milk. And some doctors believe it’s what contributing to children experiencing puberty at younger ages.

Some doctors are going so far as placing this chemical-endocrine danger as the third lynch pin—along with poor diet and lack of exercise—in the trilogy of weight loss obstructers and obesity epidemic contributors.

 

Case Study—

I’d like to pin my current overweightness (not yet in the obese category) on a lot of things, including my slowing hormones. But when I take an honest look at my current lifestyle, it’s a far cry from what it was even two years ago, when I exercised regularly and paid closer attention to what I ate.

Although I’m eating healthier now than I did then, I’m eating more and burning off less. I had started sitting at my computer too much and stopped going to the gym regularly, all while continuing to consume the same number of calories I did when much more active.

I’d like to blame it on my slowing hormones, too, but first I’m ramping up my exercise again, before rushing off to my doctor for a thyroid test. I want to see if increasing my muscle mass will improve my metabolism to a point where the weight loss is regular and a healthy weight obtainable and manageable.

And because I’m getting older, I know my daily calorie requirements are dropping, so I need to take an honest look at what I’m packing in and when. And I’ve been accumulating sleep data, courtesy of the cool fit watch my younger son gave me for Christmas. From that I’ve determined I do best with 8 ½ hours of sleep. And, surprisingly, I seem to get more and better sleep when I go to bed later and rise a little later than an early bird.

Maybe that’s how my clock is wired, to be a night owl, even though I do on occasion enjoy waking up early enough to see the sunrise. Maybe not on a regular basis, though. So, I adjust to my personal biorhythms. Thankfully, I can do that since I’m self-employed. My poor husband—who definitely leans toward night owlness—doesn’t have that luxury.

Another thing that helps me immensely in getting adequate, restful sleep is shutting down all of the tech appliances well before bedtime. An hour is best, but I’m aiming for longer time between computer/phone/tablet and lights out. I find my sleep switch starts kicking in earlier and gradually ramps up the melatonin production in preparation for bed.

And one last thing I watch is how much food I eat for dinner and what time my last meal is. If my last meal is at 3-4 hours prior to bedtime, I sleep better. And if I consume my last glass of water 3 hours before going to bed, I’m less likely to be awakened by bladder pressure screaming its needs in the middle of a good dream!

 

As the long-living Seventh Day Adventists say, “Eat like a king at breakfast, a prince at lunch, and a pauper for dinner. It’s great advice!


NEXT WEEK, we’ll take a closer look at this Keto diet craze and the benefits of food restriction or fasting a couple of days a week.

Until then, take heart! You don’t have to be stuck in your unhealthy weight mode. Perseverance and consistency can get you where you want to be—healthy!

Blessings,

Andrea

“Certainly there was an Eden….We all long for it, and we are constantly glimpsing it.” —J.R.R. Tolkien