Monthly Archives: May 2019

Change Your Mind to Change Your Body

Minds are Powerful Things

Have you ever wanted to make a change to your life style and could only manage to change if for a few days, or even just a few hours? It is often because we begin a wrestling match with our minds. Then our bodies jump on the bandwagon and confirm that we are hungry, or tired, or anxious or angry. Changing our minds to change your body is the way to make long lasting alterations to your life. Read on to learn more.

Mid-Life is a Time for Change

Wanting to make changes to our lives is natural at mid-life. One common adjustment that we want to make is with regards to our health. Our health includes taking care of our body, mind and spirit.  They are inextricably intertwined. The mind: body connection is real. Think about this; we can experience feelings from past experiences just by thinking about them. For example, we can sense the tightening of our stomachs with anxiety as we think about a recent fight we had with our spouse, or the tense interaction we had with our boss at work. Or we can smile and feel the warmth in our spirits as we remember a joyful event from the past.

What our mind thinks our bodies feel. This is a powerful consideration.

How many of us want to feel tense, angry or sad? I would venture to say that if one is given a choice, the answer is none of us. But is it possible to think ourselves out of a funk? Yes it is. However, just like changing our eating or our exercise habits, changing our thought habits takes, time, focus and patience. In my book, Second Chance at Health: Learn to Love Active Living and Clean Eating, I discuss how regaining physical health can improve your emotional health. When a decision is made to begin taking care of one aspect or ourselves, it must, by default improve other aspects of our being.


At mid-life we begin to self-evaluate. This self awareness means that you acknowledge your how your thoughts  produce actions in your life. For example, being a perfectionist can create a negative state of being as we berate ourselves for not meeting our expectations or standards. Understanding and being aware of our feelings towards other is an important skill as well. Are you disapproving of others? Are you holding them to your perfectionist standards? Do you find that you disapprove of others? Why are you disapproving? Do you find that you annoyed easily by others? What is the source of your annoyance? Being self-aware is half of the battle. The other half will be changing those thought patterns. So how can we change our thoughts?

Accentuate the Positive

One way to indirectly change how you think is to begin thinking about what you do have rather than what you don’t have. Begin thinking about the positive attributes of the people in your life.

Begin listing the positive points of a situation. This will lead to your thinking being adjusted to the positive in someone or a situation. The positive thoughts will ultimately, overtime, change how your body feels.

The process is circular, you are thinking positive thoughts and then your sadness, anger and tension subsides. Your body begins feeling better and your mind will sense this and more happy thoughts occur.

When you begin to feel more positive in both mind and body, you will sense a shift in your world. You will soon notice more positive experiences occurring and prayers are answered and opportunities arise. It is not your imagination. Positive energy draws positive energy.

Change Your Mind to Live Well

Besides my suggestions above, follow this link to learn more steps to take to live well. How can we really make changes to how we react to the world?  Barbara Waxman, a well-known blogger has some easy to follow tips to how to harness the positivity of the world around us. Check out her blog Give Up Perfection and Try Gratitude: 3 Rules for Living Well.

Tips to Reduce Ankle Swelling

At the end of the day do you notice that your lower legs are feeling tired? Do they feel tight? If you exercise after work and your legs feel like tree trunks? This may because your lower legs are swollen.

Swelling in your ankles that is persistent and that does not resolve could be an indication of a more serious conditions. If you have ever developed a sore on your ankle that does not heal see your doctor immediately.

Diabetes, cardiovascular disease and other serious health conditions can result in swelling. Your doctor will need to do further testing to make the proper diagnosis and develop treatment plan.

Why does Swelling Occur?

Swelling means that the fluid in your blood has seeped out of your blood vessels into the surrounding tissues. I am not talking about swelling in muscles after a vigorous work out. I am talking about swelling that you can see and feel that isn’t from trauma. You may notice that the veins normally visible on your feet are gone, or that your toes look like little sausages.

How to Check for Swelling

An easy test to see if you have swelling is to push your finger against the area that feels swollen. Press firmly for about 10 seconds and lift your finger, run your fingers over the area that you just compressed and notice if there is an indention. If there is then there is swelling.

This type of swelling is usually temporary. If it is not, it’s time to see your doctor.

Here are some tips to reduce and improve occasional and uncomplicated swelling of your lower legs and ankles.


  • Pump your feet: flex and point your toes three times a day at least 50 times. Your calf muscles are the heart of your legs and they need to pump regularly.
  • Wear compression stockings.
  • Get up and walk every 20-30 minutes if you sit all day.
  • Reduce your salt intake. Where salt goes water goes.
  • Reduce your alcohol intake.
  • Raise your legs above your head. You can do this with or without the help of a wall for support. If you need a wall, scoot up against the wall and place your legs against the wall with your feet towards the ceiling. Make sure your lower back is supported and use a pillow for your head as needed.
  • Exercise every day and eat wholesome foods in the proper amount.

In my book, Second Chance at Health: Learn to Love Active Living and Clean Eating I can guide you to ways that you can regain and maintain your health.

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Disclaimer: this blog is not meant to diagnose or treat any health condition. Always seek the advice and care of your own doctor. This is for informational purposes only.

Can I Drink on My Diet?

Can I drink on a diet?

Choosing to adjust your lifestyle for health should involve adjusting your nutrtion and movement. One common question from many of my patients is about alcohol. They want to know if drinking alcohol is “allowed” on a diet. The simplest answer is yes and no.

When this question comes up I ask them about their drinking habits. Most often it is that they use it to decompress after work or they just like to enjoy a glass of wine with dinner.

Drinking alcohol has two significant problems within a weight loss diet program. First, it has additional empty calories that would best be filled with nutritious foods. Secondly, the alcohol can cause inhibition and result in not following your weightloss plan.

What do I Think

My recommendation is that during the initial 4-6 weeks of any eating plan for weight loss, alcohol should be avoided.

After that a choice needs to be made. And that choice is whether or not you are ok with delaying your weightloss goals for a drink.

Can I drink alcohol on a keto diet and stay in ketosis?

Yes it is possible to do this by ensuring that you keep your carb count at your predetermined level including the alcohol.

What kind is alcohol is best? None. But if you do imbibe – the clear liquors mixed with non calorific mixers is best.

A 3-4 ounce pour of a good wine will have about 7 g of carbs.

When I was in the keto diet I liked my wine and I’d have a small pour occasionally.

So as with everything… this is your life… balance is the key. Enjoy your life but do yourself no harm.

Order my book, Second Chance at Health for other ideas about how to find and stay on a program that helps you achieve your weight loss and health goals!