First Things First! I'm eager to get your ideas as to how we inspire more informed civic engagement. I want us all to consider how to prompt more folks to Slow Down, Pay Attention and Make a Difference.  But, I've realized that our effectiveness in any aspect of our lives is dependent on our health. I refuse to grow up, but can't stop the aging process. And, most of us are increasingly dealing with health issues, whether with ourselves, family members or friends. So, it seems appropriate that I share some recent personal discoveries and revelations that might be helpful. And while we're constantly bombarded with health tips in the media, let me share some firsthand experience for your consideration. I'll highlight three key areas of sleep, diet and exercise. Then you can reward yourself with massage and merlot....if you're so inclined. Read On.

SLEEP

Good sleep is critical to good health. And many of us rationalize poor sleep to aging, stress, noisy circumstances, food and drink,etc. All of those can be contributors, but poor sleep can be caused by more dangerous issues. If you're not getting pretty solid 6-8 hours of uninterrupted sleep, if you're snoring heavily and getting up more than once a night to go to the bathroom, you may have Sleep Apnea. I did, and a sleep test confirmed mine at potentially dangerous levels. I was essentially flatlining several times a night as I gasped for breath. I was overweight, and that's often a contributing factor. But, not always. The other symptoms may be sufficient to put you in danger.  Apnea can affect people of all ages, shapes and sizes. And I don't need to remind what snoring will do to partner compatibility. A CPAP sleep mask literally saved my life, and some healthier lifestyle changes are a complement to promote my better general health. And, no snoring is a marriage saver. There are different degrees of Apnea, and lesser forms can often be treated without the mask. Be honest with yourself. You owe it to your family. And to you. If you or others are concerned, don't put this off.

If you have any questions about your sleep or that of a loved one, pursue a sleep test. Most of us can improve sleep with relaxation techniques, breathing and stretching exercises and the better timing of heavy meals and alcohol consumption. Periodic massage helps to relieve pent-up muscular tension. And a white noise machine is invaluable in moderating a noisy environment. Sleep tight and sleep well, Mosey friends.

DIET

Hello, my name is Dan. And, I've got a sweet tooth, love margaritas and chips, Shiner Bock, and deli cookies. Oh, and ice cream. Are you with me? I know many of you are. And my metabolism, coupled with pretty consistent exercise, enabled me to get away with that indulgence. Until it didn't anymore. I put on weight, became pre-diabetic and too much sugar and bad carbs sparked inflammatory conditions in joints, while the weight added pressure to knees and feet. Go figure. I did, and sought help from a nutritionist. Wow, what a difference it makes when we're better informed. I grew up with my morning orange juice, ate lots of bread and potatoes and bought the "diet" soft drink myth for awhile. I had no idea how unhealthy those tasty items were. The nutritionist educated me as to healthy choices, including snacks.  I ain't lying. I still indulge myself more than I should. But now I know better. I'm still struggling with my weight, but I'm on a healthier path. This photo, from Seattle's Pike Place Market, is a reminder of fresh and healthy choices.

NOTE: I haven't mentioned gluten, though that may be more of a health inhibitor than most of us realize. A super-smart relative has seriously studied the gluten issue, altered her entire family's diet and has had notable results. Her studies confirm that most of us may be negatively impacted by our gluten intake. Consider that when you consult a nutritionist or do your own research with your internist. Next, I'm not shilling for any diets or products. But, I'd be remiss in discussing important diet considerations if I didn't report that several friends and The Art Princess have had amazing results with the Ideal Protein diet. And, I'll confess I'm not on it. It requires tremendous discipline to honor it, but it appears well researched and is a healthy approach to weight loss. The subsequent extended discipline is the key to maintaining the good initial results. With any program. Eat healthy, Mosey Friends. 

EXERCISE

Does any of this sound familiar? " I don't have time. I'm not close to a gym. I don't know what to do. I don't want to hurt myself. I can't afford it. I'm going to start soon. My leg, foot, arm, back, nose, ear hurts." Etc., Etc. Most of us have been there, done that. And nobody gave us the T-shirt, cause we didn't deserve it. Mosey Pals, help is on the way. As they say at my gym, "Just keep moving." And, unless you're in traction, you can do something. Or many things. For muscle strength and tone. For your circulation and cardio-vascular system. To relieve stress. To make that brain work better. Though I still can't remember your name. 

For most of us, walking is an easy solution. And is one of the best overall forms of exercise. And some weight work and resistance training are good for bone density. A personal trainer can be most helpful in guiding your program, or at least teaching you how to proceed on your own. I got that initial assistance and can now create my own regimen. There's much we can do at home, but a gym environment can help with the motivation. Varying tension thera-bands can be set up around your home to give you constant access to beneficial exercise breaks. I often try to use the bands and stand on a foam balance pad when I'm watching TV. Pool work and water aerobics are great for those with sore joints. Yoga and Pilates are great for flexibility and core strength. And Maria Groten and Bryan Lepley will move you to a different level with their spinning classes. I haven't yet used my new FitBit, but that will be a good conscience monitor as to the recommended "10,000 steps" per day. At least 3-5 days/week of variable cardio and weight work will keep you ahead of most folks, including the grim reaper. And, don't forget that meditation and deep breathing attention are beneficial complements to your active exercise programs. Keep moving, in mind, body and spirit, Mosey Friends.

THE BENEFITS

There are many. You'll feel better. Look better. Think better. Love better. Parent and Grandparent better. Get more enjoyment and fun out of life. Be more crisp and sharp in all your personal and professional endeavors. One friend says, "I exercise so I can drink." There are more laudable goals, but "...all work and no play, etc." My healthy life balance includes wine, Sonic cherry-limeades, and occasional Hyde Park fries. I rationalize some of this as mental health food. Music and laughter and friends and family. And a healthy dose of the outdoors. The world is a stressful place, and we can't fully escape the tensions of everyday life. But we can make our health a priority, and the resulting benefits will be well worth our time and energy. Our choices determine our quality of life. Let's choose wisely. We're worth it, Mosey Friends.