Real Health Overview

The other day I was walking to the local college to do a workout and as I got closer to the track I could feel a familiar combination of feelings in the pit of my stomach - anticipation and excitement. I realized that “the track” has a different meaning for me than it does for most people. It is a place where I fit in and where I can be me. Even if I was not a marathon runner, I would still come to the track and run. I want you to find your equivalent of my running track. How the track supports confidence The track has always been a place where I could run as fast as I could and not have to worry about anything exccept getting to the finish line. During my childhood, it was a place where a shy and skinny kid could temporarily escape getting called names by other children.. As an adult, it became a safe place to find relief from the stresses of life. I have never been a great or gifted runner, but the track reminds me of what I can accomplish. When I am on the track, I can feel that I: Can overcome fears - Completing runs reassures me that I can overcome daily obstacles that get in the way of staying healthy. Need only compete with myself - When I race, I can see how it is important to focus on pushing yourself to improve instead of focusing on competing against someone else. Am capable of more than I thought - This is a common refrain from me. However, it is worth repeating. Running is a way to remind yourself that you don't need to be limited by what you think is possible. Aim high and impress yourself! Together, these reminders support the growth of my confidence. Learning to "push through" When I cross the finish line at a track, I do not suddenly feel like a Superman. However, I do feel as though I have pushed through obstacles and accomplished what I set out to do. That is an important lesson to learn for life - how to push through. In my opinion, the best way to learn how to push through is to push through increasingly bigger challenges and obstacles. No better place to do that than on a track where you can monitor your run times and your run lengths. As I have grown older, the track and I have continued our relationship and its sweet Siren’s song calls my name if I have been gone too long. The track continues to be my safe place where I can think clearly. The track and I have solved many problems together. This is why I run and I encourage others to run. What life lessons have you learned from running? If you're interested in a great training plan for people who are just starting to run, check out Toni Church's post on Cross-Training Tips for Everyday Runners.

Motivation is essential to keeping up a fitness routine. I use a vision board to keep my eye on what I want to accomplish. In this video, I review the basic materials you need for a vision board and where to find inspiration for the content you pin to it. My vision board focuses on three primary goals: Completing fitness milestones - For me, this includes running the Brooklyn Half Marathon and power walking the New York City MoonWalk. Exercising daily - Even if it is five minutes a day, I feel it is important to do something active every day. I put pictures on my vision board of people who clearly take a little time each day to workout. Staying happy - I find quotes in magazines and books that push me to focus on happiness and prioritize my time effectively in support of my happiness and my family's happiness. I hope you have planned out some fitness milestones for the next few months. That could include a marathon or it could be walking around the block. Either way, I recommend using a vision board to get you from where you are today to where you want to be. What are you going to put on your vision board?

I am a mother, and a grandmother, and this Mother's Day I am happy to say that my daughter has supported my health as much as I have supported her health. Kath was my first baby, born at 9:35 on a Tuesday morning. As I changed her diaper that evening in the hospital, she fussed. Oh no! I thought. She knows I’m doing it wrong. Later, I realized she couldn’t actually tell that I was a novice to motherhood. She was, after all, only twelve hours old. But parents understand that as kids grow, they do figure you out. They watch you. They model you. And hopefully, they admire you. They also learn your foibles. Your moods. Your bad habits. They know you in a way few others do. Kath grew up to become a healthy living blogger and a dietitian. That child who knows me so well has plenty to teach me. Here are five lessons she’s taught her own mother about health: Be Innovative - Kath tackles life with exuberance. She studies. She experiments. She improvises. From new spices for quinoa salad to a more efficient way to organize her son’s toys, Kath plays with space, time, and materials to creatively improve her home and her health. Move lots - Kath once told me, "when you’re tired, instead of slumping on the couch, get moving. You’ll revive!” When my feet hit the pavement each time, I realize how right she is. A few years ago, she convinced me to train for a 5K. On race day, I was the final runner to cross the finish line (and I was also one of the oldest). Kath was waiting with her camera. I was a bit sheepish by the attention but pleased with her daughterly pride and my own accomplishment. Be proactive about what you eat - Six months before Kath’s wedding, I got serious about shedding some pounds. Kath was my coach. Her eating tips enabled me to lose the weight. She told me to substitute Greek yogurt for sour cream. She taught me to curb hunger by including protein, carbs, and good fats at every meal. She showed me how fruit smoothies make delicious and filling snacks. And yes, you really can create crispy chips out of kale. Celebrate health - Kath doesn’t see health challenges as a chore; she salutes them. She walks in cold weather, which makes me feel bolder about the cold. She’s got me working on building muscle. I lift those bright pink weights with bravado. She believes good athletic shoes are a must, soothing teas are afternoon ambrosia, and we should all splurge on a jar of chocolate almond nut butter every now and then. Share the spirit - Kath inspires a healthy mindset among her friends, blog readers and community at Real Health. She receives email after email thanking her for the information and empowerment she provides. I’m blogging now too. I’m sharing my insights and tips on Friend for the Ride: Encouraging Words for the Menopause Roller Coaster. I’ve been a writer for years, but when it comes to blogging about health, I learned from a master, my reward for reading each and every post Kath’s ever done. I love to watch my baby grandson Mazen gaze with adoring eyes at his mother. Yet I do look forward to the day when he says to Kath, “No Mom. Do it this way.” On this Mother's Day, I’ll offer a toast with my raspberry smoothie: To parents! To kids! To learning! To life! Share these tips, or your own health tips, with your parents on this special day and on other days in the future. What's the best health lesson you learned from your mother? If you are interested in reading more about how to influence the health of your parents, check out Rosemary Lichtman's post on Helping Parents Without Getting Overwhelmed. *** Editor's Note: This is a guest post by Barb Younger, author of over 20 books for adults and children and blogger. She has two daughters including Kath Younger, a new mom who contributes to Real Health every Monday on the subjects of parenting and nutrition. Barb and Kath answer your questions in-depth on parenting once a month in s segment called Real Health, Real Questions. Feel free to leave a question for them in the comments section.

My family recently taught me why it is so important to follow through on my annual check ups with doctors. In this video, you can watch my family come together to push me to take care of myself and prevent illnesses and injuries. From this experience, I learned to effectively prepare notes for my annual check up. I document my health as it relates to the acronym ASAP: A is for Appetite - My doctor gets an update on how many diet has changed since the last time we spoke. S is for Sleep - I keep track of my sleep patterns in the weeks leading up to my annual visit and prepare for a discussion on how sleep, stress and health are all connected. A is for Activity - Some people count every step they take in a day. While I don't do that, I do keep notes on how often I work out and give that information to my doctor. P is for Physical - I jot down times and places for pains that seem to come out of nowhere. These notes help my doctor assess what we need to keep a watchful eye on. Now that we have covered what to do prior to an annual check up, next week we will cover what to do during your check up to maximize the time you have with your doctor. What motivates you to schedule your annual doctors' visits?

With Mother's Day being celebrated this month and Father's Day next, Phyllis Goldberg and I have been reminiscing about our parents and how we cared for them while raising our children, making us part of the Sandwich Generation. A generation coming together Are you one of the millions now being sandwiched between growing children and aging parents? A recent survey by the Pew Research Center, found nearly half of Americans between the ages of 40 and 60 have parents over 65 and children whom they are still supporting. With people living longer and developing chronic diseases that need care, last year about 15% of middle-aged adults provided financial assistance to both children and parents, creating both emotional and financial challenges. This month we'll focus on the needs of the Sandwich Generation – a term officially added to the dictionary in 2006. In our video and text posts, we'll share our stories about how we faced this added stress, probably not much different than your own. Phyllis helped in the care of her mother from a long distance, like 7 to 10 million adults who are currently in this difficult situation. When my parents began to decline in their 80's, initially I made frequent trips to their home 2000 miles away. Soon I moved them into my home, a caregiver for many years. A generation trying to reduce stress It felt good to give back to my ailing parents but it was stressful. I had taken on greater responsibilities for my parents yet I wanted to maintain an active role in my kids' lives - but I needed to take care of myself too. You're likely feeling the same way, if you're doing double duty, caring for parents and kids. Your body may already be sending you signals that your hectic life is causing you stress: headaches, upset stomach, irritation, anger, trouble concentrating, forgetting things, changed eating or sleeping patterns. Your own health may suffer: family caretakers develop chronic illness themselves at more than twice the rate of non-caregivers. You may ask, "How can I balance caring for my kids, parents and me?" While juggling the demands of raising kids and caring for aging parents, try these three ways to reduce your stress. They worked to help me become more balanced. Lower your expectations. Be realistic about what you can and can't do for everyone. Don’t beat yourself up when you can't accomplish everything you want to at work and home. Take a deep breath and let go of any guilt you may have about not doing more. Remember, you're human and no one is perfect. Set limits by saying "no" sometimes. Get help. You don't have to do it all alone. Let your siblings know how they can help and find out what community and government resources are available to you. Consult professionals for information and advice as you draw on your friends for support. Nurture yourself. To decrease your caregiver burnout, schedule in some quality free time everyday. Develop stress relievers to renew your energy and resilience. Practice techniques of deep breathing, relaxation or meditation. Do what brings you pleasure – curl up with a good book, take a long walk, soak in the tub, have lunch with a friend. July is Sandwich Generation month. But if you're exhausted and overwhelmed, struggling to find extra hours in the day, don't wait. Reduce stress by taking better care of yourself, beginning today. How are you coping with the challenges of being in the stressed Sandwich Generation? Share your solutions with us here at Real Health. For other posts on reducing stress, check out: Taking on stress at work Identifying your fears Reducing anxiety that comes from self-doubt *** Editor's Note: Rosemary Lichtman is a life coach at Her Mentor Center, an active senior and good friend of Phyllis Goldberg, another contributor to Real Health. Rosemary posts, along with Phyllis, every Wednesday at Real Health on the topics of health and wellness for seniors, the importance of relationships to health and communicating effectively to parents and children.