by Angela Hinkle | Feb 11, 2019
Though not a widely publicized day on most calendars, Random Acts of Kindness Day, February 17th, is worth some attention. Random Acts of Kindness Day is a day when everybody gets the chance to do something nice for someone else.
A Little History
There’s a bit of debate over where and when it started. But it is generally believed to have started in Denver, Colorado in 1995. Then it spread to New Zealand in 2004. Since it apparently worked so well, it has since spread as an international holiday. So, now, we globally have a day dedicated to doing nice things for others.
Why Set Aside a Special Day?
Did someone recently cut you off in traffic? Are you tired of mean social media rants? Do too many of the people you encounter lately just seem rude? Does the only news you get seem to all be bad news? Then having one day to both offer and receive random acts of kindness just may give you the stop and reset buttons you need. You can plan out kind acts or just wing them spontaneously.
Giving and receiving brightens your day and makes you smile. Photo source: Angela Hinkle
Even the littlest kind thing you do for someone else can make a big difference in their day and yours. There’s the story I heard recently of a driver who brought a hamburger to a man living under a bridge at the beach. The homeless man said it was a perfect “surf and turf” lunch. The driver said that was one of the best days he ever had.
What Does the Research Say?
The effects of doing kind things for others is hard to scientifically pinpoint. However, multiple small case studies have shown that those practicing altruism live longer, healthier lives.* Kind deeds have been shown to reduce our stress levels and the negative physiological effects of stress on our bodies. “Happy” hormone levels increase as we care for others. There also is often a giddiness (not a scientific term) we feel when we do that nice unexpected thing for someone.
How to Celebrate
Doing nice for others can produce a ripple effect. You do something nice for someone. Then they do something nice for someone else. And so on, and so on, and so on. Your act of kindness does matter. Here are a few acts of kindness you may want to try:
- Pay for the person behind you at the drive thru.
- Give someone a compliment.
- Donate used business clothes to people who are going on job interviews.
- Let someone have that prime spot in the busy parking lot.
- Share your lunch.
- Clean up someone else’s mess.
- Leave a really big tip for your wait staff person.
- Donate blood.
Try a random act of kindness this February 17th. I think it will be worth it. And who knows, you may get so good at it, you start providing those random acts of kindness every day.
*Resource: The Science of Good Deeds: The ‘helper high’ could help you live a longer, healthier life. WebMD https://www.webmd.com/balance/features/science-good-deeds#1
by Angela Hinkle | Feb 8, 2019
Do you know what the different types of cholesterol are in your body? Do you know what your cholesterol levels are? Do you know why your numbers matter? Cholesterol can be a contributing factor to heart disease. It’s important to understand your numbers so you can take the best care of yourself. Making simple changes in your daily routine can help reduce your risk of heart disease. Talking to your doctor is the first step so he or she can request blood tests to help determine your risk. One of the tests the doctor may run is called a lipid profile, which checks your body’s cholesterol.
What should my cholesterol numbers be?
- Total cholesterol should be somewhere between 125 to 200 mg/dL
- LDL cholesterol is called “bad” because it can block your arteries. The level should be less than 100 mg/dL. If it starts with “L”, aim for a lower number.
- HDL cholesterol is called “good” because it helps to clear out the LDL (bad) cholesterol. This number should be greater than 40 mg/dL for men and greater than 50 mg/dL for women. If it starts with “H”, aim for a higher number.
- Triglycerides are fat found in the blood. You want these numbers to be less than 150 mg/dL.
If you don’t understand what your numbers mean, be sure to talk with your health care provider. The more you know about your numbers, the more incentive you have to make any recommended changes.
What Can Cause Unhealthy Levels of Cholesterol?
- Habits like smoking, lack of physical activity, and unhealthy eating patterns.
- Genetics (family medical history)
- Some medications
Prepping for a healthy diet
Photo source: UF/IFAS
What Can You Do to Help Lower the “Bad” Cholesterol and Increase the “Good” Cholesterol?
You can make simple changes to your daily routine to help reduce your risk of heart disease.
Eat more heart-healthy foods
- Eat foods like oatmeal, apples, and pears to give your body more soluble fiber.
- Add salmon, walnuts, and flaxseed to your diet. These are great sources of Omega-3 fatty acids.
- Eat less red meat and switch from whole or 2% milk to skim milk.
Move!
- The Mayo Clinic recommends 30 minutes of exercise at least 5 times a week.
- Find out more about how to fit physical activity into your day
Stop Smoking!
- There are many different resources available to help you or someone you know quit smoking.
- Check out how to quit for quitting tobacco tips from A to Z
Drop those extra pounds
- If you lose just 5% of your body weight, it can help your heart!
- See what a 5% weight loss can do for your health
By making simple changes to your diet and lifestyle, you can help to reduce the risk of heart disease. Change takes time and effort, so don’t get discouraged by trying to make all the changes at once! Pick one habit to work on, such as slowly switching from whole milk to 2% to 1% then finally to skim milk. Once drinking skim milk becomes part of your everyday routine, choose another habit to work on, such as getting more exercise. Adding a half hour walk in the morning or in the evening is a great way to get you moving. To make the walk even more enjoyable, take your dog with you – pets need exercise, too!
Your good health is why your numbers matter. Remember, small changes can make a big difference in improving your heart health. And since February is Heart Health Awareness month, now is a great time to start.
Contributing writer – UF Intern Jennifer Bryson
by Melanie Taylor | Jan 18, 2019
Be mindful and enjoy the moment.
Photo source: UF/IFAS Northwest District
Now that the busy holiday season is over, it is time not only to reflect on the past, but to prepare and refocus for the New Year ahead. As we focus on the New Year, it is always refreshing to have a clean slate. As the year begins to unfold, there are tips to help you manage your day-to-day stress levels. It begins with mindfulness.
What is mindfulness? Mindfulness means paying attention in a particular way; on purpose, in the present moment, and nonjudgmentally.” –Dr. Jon Kabat-Zinn (1991)
Mindfulness is best thought of as a way of being rather than an activity in and of itself. Almost any activity can be carried out with mindful awareness.
Mindful awareness has three key features:
Purpose – mindfulness involves intentionally and purposefully directing your attention rather than letting it wander.
Presence – mindfulness involves being fully engaged with and attentive to the present moment. Thoughts about the past and future that arise are recognized simply as thoughts occurring in the present.
Acceptance – mindfulness involves being nonjudgmental toward whatever arises in the moment. This means that sensations, thoughts, and emotions are not judged as good or bad, pleasant or unpleasant; they are simply noticed as “happening,” and observed until they eventually pass (Naik, Harris, and Forthun 2016).
Mindfulness is a mind-body practice that has been found to benefit both psychological and physical health. The primary psychological change that occurs during mindfulness practice is an increased awareness of thoughts, feelings, and sensations in the present moment. Over time, mindfulness practice can help you to become aware of the space between noticing experiences and reacting to them by letting you slow down and observe the processes of your mind (Black 2010). The ultimate goal of mindfulness practice is for you to take advantage of this space so you can make more intentional decisions – to wake up from living life on autopilot, based on unproductive habits of mind (Black 2010; Walach et al. 2007).
According to the American Psychological Association, some empirically supported benefits of mindfulness include the following (Davis & Hayes 2011):
Psychological Benefits
Increased awareness of one’s mind
Significantly reduced stress, anxiety, and negative emotions
Increased control over ruminative thinking (a major cause and symptom of depression and anxiety)
Increased mental flexibility and focus
More working memory
Decreased distracting thoughts
Decreased emotional reactivity
Increased capacity for intentional, responsive behaviors
Increased empathy, compassion and conscientiousness of others’ emotions
Physiological Benefits
Enhanced immune system functioning
Increased brain density and neural integration in areas responsible for positive emotions, self-regulation, and long-term planning
Lowered blood pressure
Lowered levels of blood cortisol (a major stress hormone)
Greater resistance to stress-related illnesses such as heart disease
Spiritual Benefits
Increased self-insight and self-acceptance
Increased acceptance of others
Increased compassion and empathy
Increased sense of morality, intuition, and courage to change
Increased control over automatic behaviors
Increased self-discipline
The question is: how many of us would like to benefit from mindfulness if it provides these positive benefits? All of us should strive to lower our stress level and enjoy our daily lives with a more positive attitude and more attentiveness. So, how can we incorporate this into our lives? The majority of this practice is about familiarizing yourself with what it feels like to be mindful, and getting better at “remembering” to maintain mindful awareness.
Experiment with creating your own mindfulness practices throughout your day. Being mindful of the sensation on the soles of your feet as you walk to your car or the taste and texture of your morning coffee can transform routine moments into deeply satisfying practices. However, having a ritualized and structured practice can be beneficial. To find out more about practicing mindfulness and how to incorporate a more structured practice in your life visit http://edis.ifas.ufl.edu, Publication # FCS2335 – Mindfulness: An Introduction.
Source: Mindfulness: An Introduction. http://edis.ifas.ufl.edu. Publication # FCS2335.
by Ricki McWilliams | Apr 14, 2015
Spring has Sprung
Still trying to get past those winter blues? Get outside, enjoy the Spring weather, and do something active! Regardless of age or fitness level it is important to incorporate physical activity into your daily routine.
Some people might say they cannot be active due to lack of time however, fitting in physical activity can be simple and easy. As little as 10 minutes of activity at a time can provide healthful benefits. Being physically active can limit conditions such as heart disease, type 2 diabetes, high blood pressure, high blood cholesterol, and risk of stroke (Physical Activity, 2015). There are many types of physical activity; aerobic, muscle strengthening, bone strengthening, and balance and stretching.
To make exercise easy, fun and beneficial just mix and match:
- take a 10 minute walk at lunch time
- walk the dog
- garden
- lift weights
- join an exercise group
- practice yoga
- jump rope
- swim
Make being active a family affair. Strengthen family bonds and improve quality of life through a variety of outdoor activities that provide exercise and entertainment. Outdoor family fun activities include but are not limited to: walking, hiking, swimming, running, bicycling, kayaking, canoeing, and tree climbing. The body is able to convert sunshine into vitamins and when physically active the body releases good endorphins improving mood/outlook. Good for the mind and body, outdoor activities can also increase awareness of the environment, as well as, be easy on the budget.
Click here for more tips on how to increase physical activity at home, work and play. Make being active a part of your daily routine.
Still feeling like there are barriers keeping you from being active? Read more here on overcoming common barriers to physical activity.
Resource:
Physical Activity. (2015). http://www.choosemyplate.gov/physical-activity/why.html
by Marjorie Moore | Nov 22, 2014
Eat, drink, be happy and be healthy this holiday season. My favorite holidays are just around the corner. It is an exciting time to be with family and friends. There is usually lots of food that may come with lots of calories and carbohydrates. Are you wondering how to survive this holiday season without adding more calories and carbohydrates to your diet?
The first thing to keep in mind is to plan your meals to help keep your diabetes management on track. Persons with diabetes should space out their carbohydrate intake throughout the day. Fruits, starchy vegetables, dairy foods, and grain foods all contain carbohydrates. Eating the right amount of carbohydrates throughout the day will help you control your blood glucose levels. The Idaho Plate method of meal planning is one of many tools to help control carbohydrates while recommending at least one-half your plate consist of vegetables. More information on the Idaho Plate can be found at http://edis.ifas.ufl.edu/fy334 .
If you going to a party or eating at a friend or relative’s home and the meal time is around your normal dinner time, try to eat the same amount of carbohydrate that you normally would eat. You may ask your host if you can bring a covered dish. If so, take your favorite low carbohydrate dish to share.
Avoid or limit the amount of sugary drinks like soda, fruit punch or drinks, sweet tea and eggnog. These drinks raises blood glucose and can provide lots of calories in one serving. For example, one cup of fruit punch contains 100 calories or more and at least 30 grams of carbohydrate; and, one cup of eggnog may have as many as 344 calories and more than 34 grams of carbohydrates. A much better choice is to choose diet or other low-calorie drinks that are available in several flavors. Remember, water is a much healthier choice and has no calories.
Fill up on salad first. Filling up on salad or other raw veggies will fill you up without lots of calories.
Don’t forget to focus on conversation. Make an effort to meet new friends or circulate with those you know instead of eyeing the food.
Stay active this holiday season. Put yourself on your gift list by treating yourself to a personal trainer, fitness class series or membership to a gym.
Learn more about how you can enjoy eating healthy as a diabetic this holiday season by contacting your local UF/IFAS Extension Office .
by Ricki McWilliams | Jul 29, 2013
Can you believe it ~ we are half way through the summer season! Summertime isn’t a time to worry about the children being bored but it’s the time to enjoy some good quality time with family. Outdoor family fun can be done on any budget while helping everyone stay fit and healthy.
First, gather the family and have every member of the family write down their favorite activity. Second, look at the family’s ideas and compare them to what’s available in your local area such as: local parks, community pools, state forests and summer specials at area businesses for family-friendly events. Last, use the information that you collect to create a summer family “bucket list” and start moving.
Budget friendly activities for the family can include: walking, hiking, swimming, bicycling, tennis, kayaking (paddle sports) volleyball and bowling. Even activities such as gardening, camping, fishing, horse backing riding and boating can lead themselves to fun times and lots of movement. If you are picnicking don’t forget the Frisbee, softball or horseshoes. Get original and grab a piece of chalk and a rock to create some hop-scotch fun (add bubble wrap for additional entertainment). Summer family fun is limited only by your imagination.
Physical activity is any body movement that uses energy. People of all ages, shapes, sizes and abilities can benefit from physical activity. Being physical active can improve strength, flexibility, weight loss and/or maintenance, stress and energy levels as well as reduce the incidence of heart disease, diabetes, high blood pressure, high cholesterol and stroke.
Physical activity is the key to staying healthy. The Centers for Disease Control and Prevention have set the following guidelines:
- Children and adolescents (ages 6-17) should do 60 minutes (1 hour) or more of physical activity each day.
- Adults (ages 18-64) need at least 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). (If you’re 65 years of age or older, are generally fit, and have no limiting health conditions you can follow these same guidelines.)*
Fitting regular exercise into your daily schedule may seem difficult at first but it’s easier than you think. Spread it out and break your activity into attainable segments. Ten minutes at a time is fine. Try going for a 10-minute brisk walk, 3 times a day, 5 days a week. This will give you a total of 150 minutes of moderate-intensity activity.
*When to Check With Your Doctor: Doing activity that requires moderate effort is safe for most people. But if you have a chronic health condition such as heart disease, arthritis, diabetes, or other symptoms be sure to talk with your doctor about the types and amounts of physical activity that are right for you.
See this print-friendly brochure for examples of physical activity.
Source: Centers for Disease Control and Prevention – Physical Activity
Remember: Play, Don’t Lay
If you would like to contact Ricki McWilliams for more information, you can reach her at the UF/IFAS Extension Walton County Office (850) 892-8172.
