Healthy Eating On Vacation

When you are on vacation, you may be surrounded by fast food options, theme parks filled with food such as cotton candy and funnel cakes, and a lack of exercise opportunities.  In addition, the long hours spent traveling by car or plane does not benefit a healthy lifestyle.  Fortunately, there are some tips and tricks you can take to make your vacation as healthy as possible.

Prior to Departure

Some of the worst eating on a vacation comes in the airport. For this reason it is extremely important to ensure that you eat a hearty and nutritious meal prior to your departure so that you don’t feel the need to indulge in the temptations in the airport. If you have a long layover make sure to pack along some healthy snacks that you can munch on. If need be try to navigate the airport to find a healthy salad or grilled chicken meal that will fill your belly while providing you with healthy essentials.

Researching Healthy Hotel Options

When you are planning your vacation, try to find a health conscious hotel and area. Pay special attention to amenities around the hotel and area, such as pools, fitness rooms, and breakfast included in the hotel.  This can be difficult but I’ve found is most effective by browsing various websites to research travel reviews.  When you read the reviews, try to discover what is included in the hotel breakfast.  Hotels often include a selection of yogurt and fruit in their continental breakfast, which is a healthy alternative to waffles and bacon. Ask about nearby walking trails or other fitness related activities that are within walking distance to your hotel.  These would be a good way to keep your fitness level up while you are away from home. I took a trip to Miami of late and found a great site that allowed me to read reviews regarding the hotels, restaurants, and even things to do. This helped me to find a work out class nearby on the beach in the morning right by my hotel!

Snacks for Your Hotel Room

If your hotel has a small refrigerator in the room, consider purchasing yogurt, string cheese, or fruits to keep in the room.  The protein and complex carbohydrates in the oatmeal and cheese will help keep you feeling full for a longer period of time. This will help you avoid the temptation of the hotel vending machine or room service when you get hungry. 

Another idea to help you eat healthy and save money is to bring a small crockpot on your vacation. You can make simple and healthy meals in your hotel room, such as chicken, rice, and steamed vegetables. 

Eating Out At Restaurants

When you do need to eat out on vacation, it can be hard to find healthy alternatives that taste good.  Look on the restaurant menu for key words such as baked, broiled, or grilled.  Ask for sauces on the side and remove the skin from chicken.  Making these small substitutions will save calories while not affecting the taste of your meal. 

If you have a choice of a side dish with your meal, add extra steamed or fresh vegetables.  This will give you more food for a small amount of calories, and you will also get the added bonus of nutritious vitamins. If you do not feel like you are getting a wide variety of nutrients on vacation, consider bringing your regular multi-vitamin with to supplement your food choices.

By taking these tips into consideration when you are planning your vacation, you will be able to incorporate healthy food options into your trip and avoid calorie-laden junk food.  Bringing your own snacks, researching hotels, and smart restaurant choices are all things you can do to keep you healthy while on vacation.

 by Cole Millen

To stay healthy we must protect our immune system by eating nutritious meals. To keep my immune system healthy while traveling, I carry a bottle of Noni Juice and some nutritious snacks. These health products can be found on  the Morinda website @ http://morinda.com/2425388/en-us/share/shop/index.html

__ Ellen J. Barrier

Exercise Is Not Enough

“My holy of holies is the human body; health, intelligence, talent, inspiration, love, and absolute freedom-freedom from violence and falsehood, no matter how the last two manifest themselves.” Anton Chekhov

When we view the statement above and the thoughts of the Apostle Paul on the human body, we can agree that exercise alone, is not enough to qualify for complete fulfillment of a healthy body; 

that would include the mind and soul within each individual.

The Apostle Paul clearly believed that there are benefits for the body through exercising, but more is needed to fully benefit the whole person.  Paul stated “For bodily exercise profiteth little: but godliness is profitable unto all things, having promise of the life that now is, and of that which is to come.” 1Timothy 4:8 (King James Version)

Spirituality plays an Important Role in Good Health

“Look to your health; and if you have it, praise God, and value it next to a good conscience; for health is the second blessing that we mortals are capable of; a blessing that money cannot buy.”

_Izaak Walton

Health is something that is very valuable and should never be taken for granted.  We should do all that is possible to take good care of our health. And encourage others to do the same. Prayers are always needed for God’s intervention, being that he is the one who designed our body.

In order for a person to be complete and to have a healthy body, a healthy diet, and a healthy mind is needed, along with a good exercising program.  When a person only exercise, eat unhealthy foods, and have no spiritual consciousness they will tire quicker, and their stress level will be higher.

Be blessed in health and happiness.

__Ellen J. Barrier

Author, Spirituality Counselor, Medical Professional

http://barriershealthandfitness.com/

The Importance of Exercise for a Healthy Heart

When we exercise our body parts, we are exercising our heart.  Exercising increases the efficiency of contraction and output of the heart per beat. 

The heart of a physically fit person has an increase in blood output per heartbeat. Therefore, such an individual’s heart does not need to beat as fast during exercise.  The demand on the heart output (blood pumped per minute) remains constant while resting. Therefore, the heart rate that is needed to maintain this output is less in a physically fit person.

During Rest:  Blood Flow per Minute

Brain__   ½ pint (0.25 liter)

Skin__ 1 pint (0.5 liter)

Muscles__ 2 pints (1 liter)

Coronary arteries ½ pint (0.25 liter)

Digestive system /liver__ 3 pints (1.5 liters)

Kidneys 1 ½ pints (0.75 liter)

Your body makes enormous demands on your heart under different conditions.  At rest, the total blood volume is pumped in about one minute.

During Exercise: Blood Flow per Minute

Brain__  ½ pint (0.25 liter)

Skin___ 4 pints (2 liters)

Muscles__ 24 pints (12 liters)

Coronary arteries __ 1 ½ pints (0.75 liter)

Digestive System /liver__ 1 pint (0.5 liter)

Kidneys__ 1 ½ pints (0.75 liter)

During strenuous exercise, there is a major change in the rate of blood flow through different parts of the body. This is brought about by changes in the degree of constriction of the small arteries.

___ Ellen J. Barrier/

Published Author/ Medical Professional

Product Consultant

Source of information:

American Medical Association

Barrier's Health and Fitness Website: http://barriershealthandfitness.com/

Menopause & Physical Fitness

 During the lifetime of a woman, her body will encounter many changes. She will experience her menstrual cycle, one or more pregnancies, and menopause.  With each of these conditions, she will experience a different change in her body, which will be both physical and psychological.

    If the woman doesn’t adequately care for her health, she could become seriously ill. When experiencing menopause, it is helpful to visit with other women, who have experienced this medical ordeal. The best care is to have a good diet, that consists of plenty fruits, and vegetables. Drink lots of nutritious liquids and water.  Including Vitamins & Minerals in the diet, are helpful. Rest as often as possible, and exercise daily.

About Menopause

Menopause, is the cessation of menstrual cycles. It occurs between the age of 35 and 58 years of life. A woman’s menstrual cycles may stop suddenly, or there may be a decrease in flow each month, until there is a final cessation, or the interval between periods may be lengthened, until complete cessation has been accomplished.

Some Symptoms To Look For
Feeling hot and cold
Weakness
Nervousness
Depression

   The best advice I can offer, is how I prepared myself for menopause. It is definitely an experience, that every woman should begin preparing her body for, in early twenties. Most women think that menopause, won’t began until around the age of 50. And they won’t prepare many years earlier. When they began feeling some of the symptoms, they start buying vitamins & minerals, and exercising. Physical fitness, is more than exercising.

_ Ellen J. Barrier

Author
Medical Professional
Product Consultant

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Diabetes

Chapter 5: Volume 2
The Cause of Sicknesses and Diseases
Available @ http://barriersbooks.1wp.com/


Diabetes affects the very young as well as the old. There are several kinds of diabetic diseases: brittle, bronze, insipidus, juvenile-onset and mellitus.  Treatment consists of diet, insulin and exercise. With the proper care those who have diabetes, can function as well as, those who don't have it. They have the adequate education to understand their body and the disease.  For those who don't have the information they need, and for those who are some-what careless, with their health, the outcome could be a life threatening situation.


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Nutrition and Exercises for Strengthening and Toning 1

                                                                                                                                                                                                                     

Ellen J. Barrier
Author / Medical Professional
Spirituality Counselor 

We must use the knowledge God has given us and realize that when we fail to eat the proper foods,  and to take care of our bodies, we put ourselves at risk to endanger our health.  In this book, chapter eight, lists the proper foods to eat, and the kinds of exercises to do to relieve tension,  and calm the nerves,  and to tone the body.  Listed below is an illustration with some of my exercises from this book.


How To Trust God When All Other Resources Have Failed
ISBN: 978-0-9794043-0-6
Authors: George C. Barrier Sr., & Ellen J. Barrier
Copyright© 1994

$15.75

                     

Payment Method: Credit Cards, Checks, or Money Order. Please add a $5.15 shipping fee to your total amount. Please allow three weeks for shipping.

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Endometriosis

Ellen J. Barrier

Endometriosis is a condition whereby an ectopic endometrium is located in various sites throughout the pelvis or in the abdominal wall.

Medical Terminology:

Endometriosis  Direct __  invasion of the myometrium by the mucous membrane lining the uterus.

(adenomyoma  of the wall of the uterus ) is a tumor containing glandular and smooth muscular tissue.

Endometriosis Transplantation__Endometriosis taking place within an abdominal incision scar following pelvic surgery.
Endometriosis Metastatic__ Extraperitoneal lesions resembling metastatic pelvic carcinoma. 

Endometriosis Peritoneal__Endometrial tissue found throughout the pelvis


Endometritis
This is an inflammation of the endometrium, produced by a bacterial invasion.
Symptoms: (acute) pain in the lower back and abdomen, constipation, sterility,
dysmenorrhea (painful or difficult menstruation) menorrhagia (excessive bleeding)
bloody discharge (a scant amount is seen in chronic endometritis)


Medical Terminology:
Endometritis Cervical __Inflammation of the inner portion of the cervix uteri.
Endometritis Decidual__ Inflammation of the mucous membrane of a gravid uterus.
Endometritis Dissecans__ Endometritis accompanied by the development of ulcers and shedding of mucous membrane.
Endometritis Puerperal__Acute endometritis following the birth of a child.

 *Acute__ the pain is sharp, having a rapid onset, severe and is of a short course.


Endometrium
The mucous membrane lining the inner surface of the uterus. It is supplied by two types of arteries: straight arteries and spiral arteries.
The straight arteries supply the third (basal layer) of the endometrium.
The spiral arteries supply the spongy and compact layers of the endometrium.
Changes are noted in response to hormonal stimulation, during menstrual cycles. They begin with the onset of menses (between ages 10 and 17 which is thought to be normal) ending at menopause.

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Mental Health: Depression; Psychosis; Stress

Ellen J. Barrier

The first thing I will address is Mental Hygiene. It is the science of maintaining healthy mental, and emotional responses - and preventing psychosis. I will address psychosis later. When an individual experience any kind of  loss or a traumatic change in their life, the mental capacity of that individual, is deeply altered. The first response of every individual, is to search for the answer within themselves, to fix the problem. Within all of us lies emotions: In time of a broken relationship, the first response to fix the problem, is often the wrong one.
Because understandable there is disappointment, anger, and hurt. The physical part of us, want to get even. We want revenge, to hurt somebody, the same way they hurt us or worse. Therefore, we aren't thinking rational. That response will be too costly - there will be consequences to follow.

Within all of us, are our feelings. They come from deep within our spiritual being, called the Soul:
Feelings, of love, happiness, joy, strength, hope and positive thoughts. Those things become almost nonexistence in times of losses. The feelings of hopelessness, sadness, anger, fear, weakness, and negative thoughts, will push themselves to the front within the mind, and will overcome the strength that was always there, to find answers and fix problems by making rational decisions.

The majority of us, focus on the physical part of our beings. And take our Mental Health for granted. And never prepare ourselves to keep a healthy mind. In order to prevent psychosis, we have to work on our Mental Health daily. We have to keep looking for ways to strengthen our Mental Health, with the adequate nourishment and care. So that we will be able to maintain healthy mental and emotional responses to problems when they occur. This is Mental Hygiene.

There is another part of our being, that is called the soul. In that part of our makeup, we have to place  spiritual things, that will give us the ability to "Do the right thing," treating others the way we would like to be treated, being kind, doing good deeds, making the right decisions, using good judgment, putting priorities in the proper order and focusing closely on our health.  

If the soul of a human being is unhealthy, then the mind is going to be unhealthy. And when mental trauma, occurs, and such individual look for strength within themselves, to fix their problems - they find they aren't strong enough. They loose the battle and become stressed. When the stress cannot be dealt with adequately, then depression set in, and when such an individual sinks into a deep depression, then psychosis will attack the mind - and can lead to suicide and murder of others. Next, I will talk about Mental Depression:

Mental Depression: A mental state characterized by dejection, lack of hope, and absence of cheerfulness. It is observed in Manic Depressive Psychoses.

Psychosis: (pertaining to the mind and soul) A condition manifested in the behavior, emotional reaction, and ideation of the  person. The individual has lost contact with reality, antisocial, shows abnormal behavior responses, and is unable to make righteous judgments.

Psychosis Manic - Depression: Unstable mood, sad and unhappy, can appear in any series of sequence alternating with periods of normalcy. But ordinarily are series where there are Psychotic Depression  or excessive well-being. Personality changes occurs.

*When we look into the depth of Mental Disorders, we find that they can become severe if not controlled:

Schizophrenia-A group of mental disorders characterized by disturbances in thinking, mood and behavior. An altered concept of reality and in some cases, delusions and hallucinations. Mood changes include  inappropriate emotional responses and loss of empathy, acts withdrawn, and regressive, bizarre behavior may be noted.


Simple Schizopherenic- The victim becomes dull emotionally, loses ambition and withdraw. There is no serious intellectual impairment.


Paranoid Schizopherenic- Develops extensive delusions of persecution. General characteristics are: sensitiveness, suspiciousness, jealousy, brooding, excessive self-consciousness, fixed ideas that develop into well-systematized logical delusions, megalomania (has the inability to distinguish between right and wrong)

Catatonic Schizophrenic-The victim is unresponsive. Has the tendency to assume and remain in a fixed posture, and refuse to move or talk. May show stereotyped excitement or stimulate a stupor, though lucid, and clearly recalls the episode if recovery occurs. A vague sense of being two personalities and of having changed occur.

Hebephrenic Schizophrenic- Often expresses childish behavior and mannerisms. Characterized  by bizarre, illogical and senseless thought processes and actions, delusions and hallucinations. Wild excitement one moment may be replaced by depression and crying, alternating with laughing hysterically often without cause and talking incoherently and excessively.

I decided to take you further into the deeper part of Mental disorders, to make the case for the importance of taking care of the whole body. There are many people who are suffering silently. These disorders could have been avoided, if they had received the proper help. There have to be a combination of help to cure Mental Disorders.
Help: Spiritual Counselling, Medical Treatment, Exercising, Nutrition, Finding a Hobby, Getting Out Of The House and engaging in things that treat the whole person.

I hadn't wanted to go this deep into Mental Disorders. However, I feel the need to, due to there are lots of individuals experiencing financial losses, loss of health, loss of their homes, and loss of marriages and other personal things of importance to them. I too have experienced losses. I understand how one can easily become a victim to stress. I wrote some of my own experiences in the book "How To Trust God When All Other Resources Have Failed"  I shared how I overcame the demons that robbed my sleep. and tried to destroy my life.  Chapter 14 - How to deal with stress.
If you would like a copy of this book, it is available:

Title: How To Trust God When All Other Resources Have Failed
ISBN: 978-09794043-0-6
Copy Rights© 1994
Authors: George C. Barrier Sr., & Ellen J. Barrier
Price: $15.75

Book Description:  http://barriersbooks.com/bookstore.html

Order by Mail or Online. To order by Mail, send Check or Money Order. 
(allow 3 weeks for delivery) 

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Books on Mental Health:

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Eating Healthy

Ellen J. Barrier

Eating Healthy

   I was raised on green leafy vegetables, and corn bread, in my diet. It is very difficult, to get many of our young people, to eat vegetables. The vitamins, in  green leafy vegetables, are very necessary. Let’s start with the Green Family:
The Green Family: 
Turnip greens
Mustard greens
Collard greens
Dandelion
Spinach

Health benefits: 
Vitamin A-carotene fat soluble, but not to continued high temperatures above 100 degrees celsius.

Action:
Essential for growth in children, increases resistance to infections in the urinary and respiratory systems,
Increases lactation, reproduction, appetite, aids in food digestion.

Vitamin A Food Sources:
green leafy and yellow vegetables
prunes, pineapples, oranges, limes, cantaloupes, liver, butter, butterfat in milk, egg yolk, cod-liver oil

Vitamin A Deficiency:

Interference with growth, reduces resistance to infections, interference with nutrition of the skin, impairs visual activity, causes night blindness, impairs growth and development in children.

Book Recommended: "How To Trust God When All Other Resources Have Failed"
* Information: Good Food & Best Food  Sources/ Vitamin Table found in Chapter 8.
Nutrition: God’s Way For Mankind & Exercises: To Relieve Tension And Tone Muscles  

Title: How To Trust God When All Other Resources Have Failed
ISBN:978-0-9794043-0-6

Copyright© 1994

Authors:

George C. Barrier Sr. &   Ellen J. Barrier

Price: $15.75

Book Description:  http://barriersbooks.com/bookstore.html

Order by Mail or Online. To order by Mail, send Check or Money Order. 
(allow 3 weeks for delivery) 

Barrier's Books & Associates
P.O. Box 12269
Wichita, Kansas 67277-2269

Controlling Stress

Many people encounter stress, due to lack of scheduling their daily tasks. Some wait, until the very last minute, before doing anything. Scheduling, my tasks a day ahead, make them easier for me, the next day.

Before I started scheduling, my tasks were overwhelming! Trying to get too many things accomplished - caused difficulty in sleeping. This brought on sleep apnea attacks. Working outside of the home, being a parent, and spouse - and having to attend events, can be very stressful!  And increasingly stressful, if you are a student or a career parent.
I can relate to all of the above.




Scheduling Tasks

Never schedule more than you know, you can do.  Start with a few tasks for each day. Make a six-day schedule.  Make a shopping list. Plan the shopping list, on the day, that is not your shopping day. This allows to carefully list all of the things you will need, until you need to visit the store again. Never wait until you run out of food, before you go shopping. When I shop, I buy enough food to last for two weeks. But, I will visit the store two days, before I run out of food.

*Laundry should never be done while other tasks are being performed.
*Plan your menu for the next day, and don’t alter your plan.

 Holiday preparation:

1.Start shopping several days ahead of the holiday:
2.House cleaning and shopping, shouldn’t be done on the same day
3.purchase foods that you know your family will eat
4.Shop when you aren’t rushed for time
5.Shopping for food and gifts for the holidays, aren’t stressful when done on  
   separates days
6. Shop for gifts on the days  you have more time to spend in the store.
7. Pick a time of the day or night, that you feel the stores in your community
    are less crowded.


Allowing Time for Yourself

   This is very difficult to do. But when it is done, it relieves tension, that causes stress.
Before going to bed, take time to unwind. Find something that helps you to relax. Never schedule any tasks for all 7 days of  the week. Use one day to have some freedom.

   I found that sitting on the floor and stretching, along with taking deep breaths and some other forms, of exercises - I came up with, help me to relax, and sleep more comfortably. Since these exercises, have greatly helped me, I want to share them with others.

__ Ellen J. Barrier

Illustrations, and information, for exercising - and stress related illnesses, are listed in the book below:

Chapter 8: Exercises to Relieve Tension and Tone Muscles
Chapter 14: How to Deal with Stress

Book: "How to Trust God When All Other Resources Have Failed"
ISBN: 978-0-9794043-0-6
Copyright© 1994
Price: $15.75
Authors: George C. Barrier Sr., & Ellen J. Barrier

Book Description and ordering instructions are on website below:
Website: http://barriersbooks.com/

Order by Mail or Online. To order by Mail, send Check or Money Order. 
(allow 3 weeks for delivery) 

Barrier’s Books & Associates
P.O. Box 12269
Wichita, Kansas 67277-2269