Healthy FOR Life
By Julie Asbach
HTF Columnist
In the midst of my writing, all of sudden, my attention was
captured by two yellowshafted forms flying above me. They were Common Flickers, members of the woodpecker family. They have been around all week flaunting their beautiful yellow linings underneath their wings and tails and persistently pecking away on the ants residing in our trees. The ants seem to love living here with us on Sand Lake! The Common Flickers also have red-shafted forms that typically reside in the west. The two forms will eventually meet in the Great Plains for hybridization then head for a warmer climate.
captured by two yellowshafted forms flying above me. They were Common Flickers, members of the woodpecker family. They have been around all week flaunting their beautiful yellow linings underneath their wings and tails and persistently pecking away on the ants residing in our trees. The ants seem to love living here with us on Sand Lake! The Common Flickers also have red-shafted forms that typically reside in the west. The two forms will eventually meet in the Great Plains for hybridization then head for a warmer climate.
It’s nice being able to enjoy the change nature brings us. Change can be exciting and necessary for a better environment. Please welcome changes with grace and keep the mind wide-open and ever-seeing for the truth of quality in our lives. Also pray for our lawmakers to make right decisions for the present that will reflect and secure our future as well. Thank you for your support!
Raking of the leaves
To achieve maximum green growth for your lovely yard it definitely helps to get leaves off the ground. Particularly if you get a lot of leaf foliage on the ground. There are a couple of ways to achieve this. A mulching mower is an easy way to tackle the leaves. When the shredded leaves are decomposed into the ground it will make a nice fertilizer for the lawn as well. Then there is the ritual of raking the leaves. Raking is no easy task; you can burn up to 300 calories an hour! You may want to consider some of these options before beginning this task:
-Begin your task in a positive state of mind. Look forward to the time spent in the yard.
-Drink water and eat a small protein-balanced meal or a light protein snack before raking. This will give you energy and stamina.
-Wear loose, layered, light clothing. Raking is considered an aerobic activity so sweating is inevitable. You can always shed the layers. Gloves are good for the hands and also sturdy shoes for support.
-Use protection. Wear a hat or sunglasses to help shield against sun and keep particles from going into your eyes. Also if you have any sinus or allergy issues I strongly suggest wearing a mask over your nose and mouth. You can pick them up at any drugstore.
-Do light stretches before starting. Like any other exercise it is important to warm up your muscles - this means everyone. Many muscle groups are utilized during this activity.
-Use the right rake. Measure for your height, and remember a lighter rake will expend more energy. There are rakes that have grippers on the handles and also ergonomic rakes.
-Be aware of your posture. Pay attention and try standing straight while keeping knees slightly bent as you’re raking, holding stomach tight when bending over to pick up leaves. Use your legs and not your waist and step side to side instead of twisting your back. Switch arms periodically to evenly work both sides of the body. Notice your breathing to aid in endurance and strength.
-Take breaks. Tackle one area at a time. Replenish with some water and a piece of fruit. Do some lighter stretching if needed.
-Know your limit. Pay attention to your body. Get back to the raking or tackle the task another time especially if you are feeling totally exhausted or sore. If you don’t feel it now you will probably feel it tomorrow. If it is too much for you to handle maybe a neighbor or relative might help out.
-When completed, stretch and take a warm bath or shower. Replenish your body with fluids or nourishment if you have been at it for a long period of time.
Re-Align Your Spine
This is a wonderful way to help eliminate back pain and straighten out the spine.
-Lay on the floor with legs up on a chair or sofa. Make sure your legs are at a 90-degree angle. Knees and ankles at the same height. You can also put a pillow under your knees to help alleviate the pressure on your lower back. Use a flat pillow for under your head if needed for support. Lay for 20 minutes. Listen to calming music or use aromatherapy. Also concentrate on your breathing to help relax the muscles. You can do this daily or as needed to help when experiencing back pain or you just want to align your spine.
Raking of the leaves
To achieve maximum green growth for your lovely yard it definitely helps to get leaves off the ground. Particularly if you get a lot of leaf foliage on the ground. There are a couple of ways to achieve this. A mulching mower is an easy way to tackle the leaves. When the shredded leaves are decomposed into the ground it will make a nice fertilizer for the lawn as well. Then there is the ritual of raking the leaves. Raking is no easy task; you can burn up to 300 calories an hour! You may want to consider some of these options before beginning this task:
-Begin your task in a positive state of mind. Look forward to the time spent in the yard.
-Drink water and eat a small protein-balanced meal or a light protein snack before raking. This will give you energy and stamina.
-Wear loose, layered, light clothing. Raking is considered an aerobic activity so sweating is inevitable. You can always shed the layers. Gloves are good for the hands and also sturdy shoes for support.
-Use protection. Wear a hat or sunglasses to help shield against sun and keep particles from going into your eyes. Also if you have any sinus or allergy issues I strongly suggest wearing a mask over your nose and mouth. You can pick them up at any drugstore.
-Do light stretches before starting. Like any other exercise it is important to warm up your muscles - this means everyone. Many muscle groups are utilized during this activity.
-Use the right rake. Measure for your height, and remember a lighter rake will expend more energy. There are rakes that have grippers on the handles and also ergonomic rakes.
-Be aware of your posture. Pay attention and try standing straight while keeping knees slightly bent as you’re raking, holding stomach tight when bending over to pick up leaves. Use your legs and not your waist and step side to side instead of twisting your back. Switch arms periodically to evenly work both sides of the body. Notice your breathing to aid in endurance and strength.
-Take breaks. Tackle one area at a time. Replenish with some water and a piece of fruit. Do some lighter stretching if needed.
-Know your limit. Pay attention to your body. Get back to the raking or tackle the task another time especially if you are feeling totally exhausted or sore. If you don’t feel it now you will probably feel it tomorrow. If it is too much for you to handle maybe a neighbor or relative might help out.
-When completed, stretch and take a warm bath or shower. Replenish your body with fluids or nourishment if you have been at it for a long period of time.
Re-Align Your Spine
This is a wonderful way to help eliminate back pain and straighten out the spine.
-Lay on the floor with legs up on a chair or sofa. Make sure your legs are at a 90-degree angle. Knees and ankles at the same height. You can also put a pillow under your knees to help alleviate the pressure on your lower back. Use a flat pillow for under your head if needed for support. Lay for 20 minutes. Listen to calming music or use aromatherapy. Also concentrate on your breathing to help relax the muscles. You can do this daily or as needed to help when experiencing back pain or you just want to align your spine.