Is Meat Unhealthy? Part IX

Welcome to the last post in the series.  Time to summarize and wrap it up!

Respect

I respect each person's right to choose the diet they prefer.  This includes vegetarians and vegans, particularly because most of them make daily sacrifices to try to make the world a better place for all of us.  I'm an omnivore, but I sympathize with some of the philosophy and I often eat beans or lentils instead of meat*.

Our history with meat

Our ancestors have probably been eating some form of meat continuously for at least two hundred million years.  However, the quantity has waxed and waned.  The first mammals were probably largely carnivorous (insectivores).  Yet our primate ancestors went through a 60-million-year arboreal phase, during which we probably ate fruit, leaves, seeds, insects, and perhaps a little bit of vertebrate meat.  We only outgrew this phase in the last few million years, when we developed the tools and the brains to pursue prey more effectively.

During our 2.6 million-year stint as hominin hunter-gatherers, we ate an omnivorous diet, although we really have very little idea how much meat it contained (it probably varied by time and place).  Historical and contemporary hunter-gatherer cultures are all omnivorous, and typically eat significant to substantial quantities of meat, suggesting that our ancestors may have done the same.  Non-industrial agricultural populations eat as much meat as they can get, although they usually can't get as much as hunter-gatherers.

If there is such thing as a natural human diet, it is clearly omnivorous.

Meat, obesity, and chronic disease

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Health News: The Latest Skinny (February 2015)

I gather a monthly array of studies, trends, developments and otherwise newsy stuff . . . all for you! Right here. Each month. For your health.  Let's go see what they are all about.

Links to Your Health

Come take a look at the health bits I have gathered for you for February:

1.  Google is launching a new product to answer the one in 20 internet Searches that are for health-related information.  What do you think?


2.  I wrote about superbugs here and the danger they pose to every single one of us.  And, I am sad to report here they are creating many dire infections at a west coast hospital.


3.  A simple urinalysis could detect early stage cancer one day all because of a squiggly, curious worm.


4.  I can't pronounce a majority of them, but the Environmental Working Group has been working hard at a new guide on food additives.  You may want to review this guide before your next shopping trip or pantry makeover.


5.  Wondering how you got so smart?  Well, that's very big headed of you!


6.  DId you know congenital heart defects can be seen very early on. Here are some signs to look for in children.


7.  If you live in the US, here are some places you may want to take up residency and join the ranks of the happiest . . . or the least.


8.  If you start your day off with a cup of joe -- or 3 -- and you have female body parts or love those that do, you may like this study.


9.  Apparently, just sitting around has more than its share of drawbacks.


10.  That all-day grazing habit? Hmm . . .you may want to rethink that.


11.  There is hope for those with peanut allergy.

Make sure to follow me on Twitter here as I post interesting health news links and updates EVERY DAY at 3 p.m.!

Need a bit more?

• Did you catch last month's healthy news links? There are some good ones here.  

• This study on sleep may surprise you! 

Make sure you don't miss a healthy thing!

• Join in on Twitter, Pinterest, and Google+, too! Just click on the "connect box" in the upper right hand corner to link in there, too.

• And, it would be a shame if you missed a health promoting post! Don't forget to enter your email address in the green box at the top of the blog!

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We Do Science Interview

I recently did an interview with Laurent Bannock, an expert in sport and exercise nutrition.  His podcast We Do Science has rapidly become quite popular, due to Laurent's credibility and the interesting guests he interviews.  We covered body composition, metabolically healthy obesity, the relationship between BMI and mortality, calorie counting, body fat regulation, and other related topics.

If you've already listened to several of my interviews and are starting to find them repetitive, you might enjoy this one because we cover some new ground.  Laurent was a gracious host.  Follow the link below to listen:

Neurobiology of Obesity, with Stephan Guyenet

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Refrigerator Door Shape-Up: Healthy Condiments To Keep Around

Open that refrigerator door and witness the good, the bad and the little bit ugly.  I am referring to those jars and bottles and otherwise smallish containers of sauces, toppings, dressings, jams, jellies, and whatnots that fill the side doors of your largest kitchen appliance. Go ahead and open your door and see what's in there. Then, come along and see how they stack up.

Condiment Considerations

Before we peek in those jars, here are two general points regarding those side-door inhabitants:

1.  Condiments count.  The calories in them count just like other calories in other foods you may be counting. Depending on how much you spoon on, they can add up.  At the same time, the nutrients in them add up, too.

2.  Condiments can boost health in an indirect way.  Although some condiments have lots of healthy goodness, in general, they are not classified as a superfood.  They can certainly make foods that are already nutrient-dense taste even more flavorful, though, and therefore causing one to eat MORE of that superfood. How's that for a strategy with picky eaters?

What's In Those Jars and Bottles of Condiments?

We don't think too much of what we spoon on our favorite dishes at those backyard barbecues and other meals. But, check out what those drizzles can do for you and which you might want to consider spooning and splattering a bit more and a bit less and why:

1.  Let's start with America's darling: ketchup.  We squirt it on just about anything.  And, that could be a good thing.  It is a good source of lycopene, a carotenoid that may help slow the process that leads to atherosclerosis.  It also protects against certain cancers, cardiovascular disease and macular degeneration, too.  Some brands can be higher in sugar so check labels for that.

This study says you may want to reach for the organic ketchup as it contains up to 60 percent more lycopene than conventional brands and had the highest levels of vitamins A, C, and E, too.


2.  Both salsa and cocktail sauce are other great tomato-based condiments.  They are low cal and low fat and can be a great sub for the fatter choices like mayonnaise and dips. Like ketchup, they contain lycopene and all its health benefits described above.  Making your own salsa is best as the store-bought can be high in sodium.


3.  Okay, so this condiment is not stored in the refrigerator doors. (In fact, is it actually a condiment?) But all that aside, I had to mention one of my favorite flavor enhancers: vinegar.  They are a cooking game changer indeed, and one of my favorite choices to add a splash to my soups and stews - not just my salad dressings. I am embarrassed to say how many various bottles I have and like a mother and her children, I can't admit a favorite.  Did you know that vinegar holds claims on some health benefits, too? Click on over here for more on that.


4.  Cut you appetite with hot sauce.  The capsaicin in it may be responsible for that as well as proving to be a possible pain reliever.  It's low cal and can give a kick to otherwise bland dishes.  Cool it down with some Greek yogurt if you must and it's great to add to greens like these of all kinds.


5.  Many have a special homemade sauce they love. I do, too! It's a beautiful shade of green and so versatile. I use as a condiment a lot when I have it around. Everyone loves it and it's great with so much and full of such good stuff for you. Click on over here to whip this up in a snap if you wish. It's a great way to use up those big bunches of parsley and cilantro you forgot about in the back of the fridge.


6.  Horseradish is in the healthy condiment in the cruciferous family and abundant in the currently studied possible anti-cancer compound glucosinolates. This compound may increase your liver's ability to detoxify carcinogens and may suppress the growth of existing tumors.  It's powerful stuff so go slow or stir it in your dish with other ingredients to temper the kick. Use it in a sandwich or wrap, a salad dressing, and even in scrambled eggs and salsa.


7.  Who doesn't love a jar of homemade jam or jelly?  A tablespoon can really add a lot to a barbeque sauce or pan sauce. We can't always have homemade, but look for ones made with fresh fruit (organic even better!). Low-sugar versions are a much wiser choice.


8.  Here is another non refrigerator item, but one I want to mention. Most of us have vanilla extract in our pantry, but lemon, coconut, maple, mint and many others can add calorie-free flavor to foods, too. Strangely enough, I find when I add them to my smoothies, a sweetness seems to come out. You may want to give a drop to steel-cut oats, plain yogurt, sauces and toppings, too.


9.  Fermented foods and their digestive benefits are a hot topic these days. Keep some sauerkraut in your fridge as it is full of probiotics that can help relieve some stomach distress and balance your system. Fresh is better and I see it every week at the farmers' markets when I am there and it is superior tasting. Add it to your grilled foods, toss in a stir-fry, or like me, just eat it right out plain.


10.  Mustard is a low cal option that packs in a lot of flavor and a nice bite.  It comes in many variations from spicy to the more commonly used Dijon.  Mustard seed is known to help with various skin conditions as well contain many helpful minerals and vitamins. (More here on that.)  I reach for it often to add that extra zing to my sauces, marinades, and dressings. It can be high in sodium, though, so look out for that.

There are plenty more condiments and favorites from all over the world. Do you have one you reach for often and do you know if it has health benefits as well?

Need a bit more?

• Making better choices at the grocery store is crucial to eating healthy. Here's specific information on all those confusing food labels to make that shopping a whole lot easier. 

• While on the topic of cooking, here are some tips on some things you may want to reconsider in the kitchen.  

Make sure you don't miss a healthy thing!

• Join in on Twitter, Pinterest, and Google+, too! Just click on the "connect box" in the upper right hand corner to link in there, too.

• And, it would be a shame if you missed a health promoting post! Don't forget to enter your email address in the green box at the top of the blog!

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Food Reward Friday

This week's lucky "winner"... the Cinnabon cinnamon roll!!!

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Mind Your P's and Z's: How Much Sleep You Need

The story of Goldilocks and the three bears comes to mind when I read about a study on the perfect amount of sleep we should aim for each night. Too little? Nope. Not good. Too much? Not much better! And, there is more. The "just right" amount of sleep can chase away heart disease and a variety of other diseases, too. So, where do you fall in this spectrum of blissful slumber? How many hours do you rack up each night? Come take a look to see where you fall.

I wrote about creating a bedtime routine here to help you sleep as well as creating a restful spot to do that in as well. Okay. I even wrote about avoiding jet lag here. Yes, perhaps I am a bit obsessed with getting sleep! But, I am well aware that sleep is an important part of living the healthy life that we talk so much about here at The Health-Minded. Sleep is something I struggle with at times, so, the study intrigued me and I had to share.

Sleep Study Facts: Getting It "Just Right"

I always thought the more sleep the better. But, I thought wrong apparently. Here's the scoop on that study I was talking about:


1.  Too little . . . AND . . . too much sleep can lead to disease. 

The study by the Centers for Disease Control and Prevention (CDC) links too little sleep of six hours or less AS WELL AS too much sleep of 10 or more hours with chronic diseases. Those diseases include heart disease, diabetes, anxiety and obesity in adults age 45 and older.

Surprisingly enough, the associations with coronary heart disease, stroke and diabetes were even more pronounced with more sleep.


2.  And, the sweet spot is . . .  

It looks like Goldilocks (and our bodies) would be happy if sleep each night hovered around seven to nine hours to receive the health benefits of sleep.



3.  Don't ignore the signals.

Sleep illnesses like sleep apnea, snoring or insomnia should be addressed by your doctor and even a specialist or sleep physician.  It could greatly improve your quality of life and keep disease away.

Here is how to find such a specialist.

And, just to be clear,  below are specific definitions of those disorders:

Sleep apnea: one or more pauses in breathing or shallow breaths while you sleep

Insomnia: inadequate or poor-quality sleep due to difficulty falling asleep, waking up frequently during the night with difficulty returning to sleep, waking up too early in the morning, or unrefreshing sleep; may cause problems during the day, such as tiredness, a lack of energy, difficulty concentrating, and irritability.

Snoring: noisy breathing during sleep. It may occur nightly or intermittently. It can cause disruptions to your own sleep and your bed-partner's sleep. It can lead to fragmented and un-refreshing sleep and linked to daytime dysfunction and heart disease. About one-half of people who snore loudly have obstructive sleep apnea.

4.  Look at the numbers.

Here are the study stats if you are interested: It consisted of more than 54,000 participants age 45 or older in 14 states. Nearly one third of participants were identified like me, short sleepers, meaning sleeping six hours or less on average. More than 64 percent were classified as optimal sleepers (lucky!), and only 4 percent of participants were long sleepers.

Keep the Beat Going

It is American Heart Health Month, which I was alerted to recently.  Campaigns like this can act as a gentle nudge to pay extra attention to our one and only beating heart!

Along with hitting that sweet spot in the sleep area (7 - 9 hours each night), those of us with genetic predispositions to heart issues (and everyone else too!) may benefit from more heart-healthy actions like this:

• consuming lots of fruits and vegetables to obtain a variety of nutrients
• exercising regularly
• quit smoking or never start at all (Watch that second-hand smoke exposure, too!)

Here are more great tips in this jam-packed graphic that the American Recall Center sent me last week:

For Even More On The Topic . . .

• Making better choices at the grocery store is crucial to eating healthy. Here's specific information on all those confusing food labels to make that shopping a whole lot easier. 

• Those omega 3 fats are crucial to keeping inflammation down and maintaining a healthy heart. Find out here how to get those magical fats in your diet easily.  

So, do you need to work on those sleep numbers to land safely in the sweet spot? Have you heard of this study before?

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Can High-Fiber Foods Fight the Metabolic Syndrome?

The metabolic syndrome (MetSyn) is a cluster of signs including abdominal obesity, insulin resistance, high blood pressure, and blood lipid disturbances.  MetSyn is the quintessential modern metabolic disorder, and it affects about one third of Americans.  Many MetSyn diets recommend eating high-fiber foods, and research on the role of the gut microbiota in body weight and health tends to support this recommendation.  Yet these diets are complex, so it's difficult to attribute positive effects to the high-fiber foods specifically, and some people have questioned the benefits of dietary fiber.  Do high-fiber foods really improve MetSyn and promote weight loss?

The study

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10 Ways to Banish The Winter Doldrums

I noted on the calendar this weekend that the first day of Spring is officially about five weeks away. And, let me tell you . . .

I

Can

Not

Wait! 

How about you? Do you find this last stretch - the last weeks of winter - to be the hardest to make it through?  I enjoy the change of seasons, I really do! But perhaps some a wee bit more than others.

Yes, I will throw my doors open and let that fresh spring air in, watch the first daffodils and crocus pop up and hit the farmer's market for the new produce in town to start creating lighter dishes.

Well, we can't change the thermometer readings but the mindset, we can!  After all,  it will only make the arrival of of spring that much sweeter if we can tough it out a little longer!

Creating A Bit of Spring In Winter

Being the list maker that I am, I have gathered a few ways we can create some spring in our step now. And, the extra bonus is lots of them are free! See what you think:


1.  Get your floral fix.

Visit a botanical garden or garden show  I have a lovely botanical garden near me in DC, but here are some top garden shows around the world where some take place in winter that you might be able to access.


2.  Sift some dirt.  

Get out some pen and paper and start to design your spring and summer gardens.  Purchase some seed packets and perhaps start your seedlings or at least start thinking about doing it.  Get your supplies ready.


3.  Plan a spring brunch.

Give your friends and family something to look forward to as well! Start creating the menu with some of these ideas, make your guest list and get the invitations out.


4.  Seek some rays.

Despite the cold, find a sunny spot and angle your face towards the sun every day.  At lunch hour, see if lunch outside is possible or even a short stroll in the sunshine. There are even synthetic ways to mimic the benefits of sunlight for our mood. Have you heard of full-spectrum light bulbs and phototherapy used to treat depression? A bit more on that here.


5.  Borrow ahead.  

Go ahead and steal from your spring wardrobe and layer some spring colors in your outfits.  Nothing wrong with sporting a springy nail polish color either.  Just make sure it is a safe choice that I talked about here.


6.  Walk among the greats. 

I am so fortunate to have the Smithsonian within my city (all free) to spend an hour or two to stroll and soak in great artists and their beautiful floral and springy scenes.  How about a gallery or museum in your area? Spend a bit of time there to get your spring on!


7.  Check your deck and patio.

Is it spring and summer ready? Does your furniture need a fresh coat of paint, like mine? Could the deck need a repair or power wash? Start making plans to get that space all ready to go.


8.  Gather some pamphlets.

Where are you going this summer? This fall? Start thinking of that vaca to heighten your mood. Rentals book fast and so do flights!


9.  Let others inspire you.

Look around some of the beautiful Pinterest boards on gardening. Here is one I spotted recently. And, you certainly can get great ideas here and this blog is a whole lot of fun to read with great ideas on the topic as well. 


10.  Get your groove on! 

Hit a concert or two.  Music is a great health booster (look here for exactly how) and of course, a mood booster, too!


Do you have a favorite way to chase the winter blues? Don't keep it all to yourself! Please do share!

Need More?

• Bringing in art at your place is a great step to designing your every day mood. Find super sources to do that here. 

• Need some new tunes to brighten your mood and inspire you.  Look here for great, free places to just that!

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Is Meat Unhealthy? Part VIII

Health can be defined as the absence of disease, and that is the lens through which we've been examining meat so far.  However, most of us have a broader view of health that also includes optimal growth and development, physical and mental performance, well-being, fertility, immunity, robustness, and resilience.  What role does meat play in this broader view of health?

Non-industrial cultures

One of the things I keep coming back to in this series is the strong natural affinity that our species has for meat.  Every culture that does not prohibit meat consumption for religious reasons (e.g., Indian Hindus) seeks and eats meat avidly.

A key fact that stands out from my recent conversations with anthropologists is that hunter-gatherers and subsistence agriculturalists place a high value on meat, even if they already have regular access to it.  Here's an excerpt from a paper by Kim Hill, Magdalena Hurtado, and colleagues (1):

Observations of the exchange rate between other foragers and their agricultural neighbors indicate that meat is worth much more than carbohydrate calories (e.g., Hart 1978; Peterson 1981). Hart, in his study of exchanges of meat and casava between Pygmy foragers and neighboring agriculturalists, found that approximately four and one half times as many calories of casava were exchanged for each calorie of meat given. In addition, it appears that almost everywhere in the world meat calories from domestic animals are probably expensive to produce relative to plant calories, and yet subsistence farmers continue to use at least some of their "cheap" plant calories to produce "expensive" animal calories (see Harris 1985 for discussion)

Why do humans around the globe value meat so much?  This strongly suggests that we've evolved an affinity for meat because eating it provides a reproductive advantage.  In other words, meat may increase our "Darwinian fitness".

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Natural Beauty: 5 Tips for Nails The Healthy Way

I am a mother of daughters - daughters that will tell you I am forever preaching to them to toss the chemical-laden beauty products and look at the many alternatives. I am happy to report, my message is sinking in . . . slowly, but surely.  They now tell ME about more natural ways to take care of my skin and new natural products to try.  (Did I tell you how much I love having daughters? I do, I really, really do! Especially MY two daughters. They are a delight!)

This post on nail care may seem intended more for the ladies, and true, most of the five tips have to do with those that wear polish, but guys, there is a tip or two in here for you, too. I know you want healthy, nice looking hands, as well.  After all, I've spotted a few gentlemen at the salon getting a mani/pedi over the past few months. (But, I won't name names. The secret is safe with me, boys! I won't tell your Thursday night poker game buddies!)

How to Take Care of Your Nails Au Naturel . . . or almost

The hands can tell a story for both men and women.  They are constantly in view and exposed to the elements. They can take a beating and even indicate a health condition or two. But, here are a few simple ideas to keep them looking their best without all the scary stuff:



1.  Stay five-free.  If you use nail polish, hands off and stay away from products that contain these:

1. Dibutyl Phthalate
2. Toluene
3. Formaldehyde
4. Formaldehyde Resin
5. Camphor

And why is that you ask? Because of this:

These ingredients have been studied and covered quite a bit.  Dibutyl phthalate can be an endocrine disruptor, toxic to the reproductive system and perhaps linked to obesity. Toluene is toxic to the nervous system and can impair breathing and cause possible birth defects. Formaldehyde is a carcinogen, and formaldehyde resin is a derivative of formaldehyde. And, lastly, camphor can cause liver damage in rare cases when applied to skin.

But, you really don't need to memorize those long chemical names. There are so many new nail polishes that are 5-free, there is no need to buy the other! Shop around but, you could try one of these! Most of them are labeled as 5-free as companies know many of us do care about avoiding them.

And, oh yes! The gel mani? Best skip that, too.  Here's why: The products used can cause more nail problems and the UV lamps that are used can potentially cause skin cancer and aging.  Here is more specifics on that.


2.  Watch your mouth.  It's not just what you spread on your hands, but what goes in your mouth.. If you generally have a really healthy diet, but still have brittle nails, studies show biotin can help. It is part of the B vitamin family. You may need prescription strength, though, to have a real effect.

If you use nail polish, avoid acetone nail polish removers, too, for many reasons, one of which it makes nails more brittle as well. Try an acetone-free one with natural alcohols.  Here are some to try. (I have the first one on this list and it works - you just have to work at it a bit harder, but I read about this one here listed at the end of this post to try as well.)

Don't miss tip number 5 for more information on brittle nails and how it can relate to your health.


3.  Take your own tools.  Buy a manicure kit to bring with you if you get a professional manicure and ask them to use it.  Sterilize the tools when you get home with boiling hot water. Also, put a kibosh on cuticle cutting. Cutting them can cause cracks and infections. Our cuticles act as a natural barrier to fungus, too.

And, while you are at it, bring your own 5-free polish, too. Most nail salons do not have them. Besides, if you get a chip, you can fix it yourself because you have the color!


4.  Make your bed.  Dry cuticles are a drag. I know! I try to moisturize the nail bed and the cuticle at bedtime when it can really sink in, usually with coconut oil.  The moisturizing makes cuticles look a whole lot better and helps protect nails from breaking and splitting.


5.  Go naked.  Go nail polish-free, that is, to give your nails a break.  Buff your nails instead! And when doing so, look closely and watch for possible health problems your nails can show.  Here are a few to keep an eye out for:

• White nails could mean a liver condition.
• Half pink/half white nails could indicate kidney disease.
• Yellowing and thickening of the nail with slowed growth may indicate lung disease.
• Pale nail beds could alert you to anemia.
• Yellow-tinged nails with a bit of blue at the base is sometimes associated with diabetes.
• Nail brittleness may also be caused by Raynaud's disease, low thyroid function or lung conditions. 

This slideshow is really specific with photos of some of these nail characteristics.

Please make sure to add in the comments any natural products you think are pretty great or any tricks you think useful when it comes to caring for your nails!

Need a bit more?

• Keep that air naturally clear with this easy ONE step!

• Here's a natural solution to keep at your house for so many things!

Make sure you don't miss a healthy thing!

• Join in on Twitter, Pinterest, and Google+, too! Just click on the "connect box" in the upper right hand corner to link in there, too.

• And, it would be a shame if you missed a health promoting post! Don't forget to enter your email address in the green box at the top of the blog!

photo credit: pixabay
This post is shared at Healthy, Happy, Green & Natural Part-Hop.

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Where to Find Art To Inspire You And Enhance Your Mood

Imagine we are at your place. Are there empty, lonely, white walls? Or, do I see arresting, inspiring, meaningful images on them of various shapes or color. Or, . . .  something in between? There are few changes you can make to your space that are stronger than the art you choose for it. It speaks loudly and clearly. So, what so you want it to say?

But, this is a healthy lifestyle blog. What does art have to do with living the healthy life? A lot, actually.

I made the connection between your environment and your health and how the design of your space can have a big impact on your mood here. You can check out the steps I walk you through to help you make that space of yours a true reflection of you. When your place reflects who you are and what stage of life you are in, it is more authentic and supports your needs. And, the art you choose for your home, your office has the unique power to create significant effects on your frame of mind, impacting your mood, your life, and yes, even your health.

Considerations To Adding Artwork To A Room

So before you start making all kinds of holes in your walls, ask yourself some questions before adding art to your space. Let these five questions get you thinking about what is right for you, your space and the message and mood you want to convey:

1.  What are you saying? The art you choose for the space can welcome, stimulate, warm or soothe. It can show your humorous side, sensitive side, intense and gloomy side, or playful side. The messages and the effects are endless. Yup, that art can say whole heck of a lot!

2.  Where are you and what is the room’s function? When choosing a piece of art, it is important to consider the room you intend to view it. What you may want to see in your kitchen may be entirely different from what you want to view in your bedroom.  Is it appropriate for the space or do you even care?

3.  What is the temperature? Generally, warm tones in art tend to comfort and soothe while bright, intense colors can provoke and inspire. Where do you want the thermometer to read?

4.  What is the size? A larger piece of art will grab your attention and make a big statement.  A collection of smaller pieces together can tell a story as well but in a more subtle way.

5.  What is the vibe? The energy of a piece is important. Very much so. It can make the space go into an entirely different direction.  A particular piece can bring new light and vitality to a quiet, neutral area quite well and a mellow and softer image can dial down a busy space, too.

Where to Find Art For Your Space

Changing your zip code or the size and shape of your rooms may not be possible, but something you can change rather easily is the art in them.  The word “art” can mean many things to many people, but make it your own and remember with these ideas below, it certainly does not have to be expensive or elaborate. Not at all!

Check out these ideas of where to obtain some art for your space easily and even inexpensively:

1.  Browse a flea market/art festival:  Go local and support an artist in your area whose works speak to you.

2.  Hop online:  The on-line company, Minted, asked me to check out their reasonable art offerings recently and I did. I was impressed and made a collage of some of the ones I really liked above. But, what about you? Click on over there to see which ones speak the words you want to say from there?

3. Choose a DIY project: Go here for some serious DIY wall art inspiration and get some simple, quick, inexpensive and fun ideas.

4.  Encourage budding artists:  Don’t just hang your children’s creations on the fridge! Frame them and place them in a prominent spot.  Talk about creating a personal edge to your place!

5.  Highlight the written word:  Frame a serious of postcards or a special letter or note for a sentimental touch.

6.  Size up your photos: Images of family and travel destinations can be a great source to include in all various sizes. Go big and bold and blow up a special image or gather many together to create that feeling of warmth that only family can provide.

7.  Go natural: Look in your backyard for living art inspiration. One of my favorite pieces of art I have is a piece of driftwood I gathered from a special walk with my Dad at our beach house as a kid. Every time I see it in our bathroom, it makes me smile and remember that day.

8.  Give mementos a spot:  Maps, tickets, coins, etc. can all tell the story of a special trip and can look great in a shadowbox.

So, where have you found your favorite pieces of art and what mood does it create for you in your space?

Need a bit more?

• Enhance your mood with music too! Look over here for great, free ways to do it.

• And loads of ways to keep your home in tip-top healthy shape -- all a click away!

Make sure you don't miss a healthy thing!

• Join in on Twitter, Pinterest, and Google+, too! Just click on the "connect box" in the upper right hand corner to link in there, too.

• And, it would be a shame if you missed a health promoting post! Don't forget to enter your email address in the green box at the top of the blog!

This post in part is sponsored by Minted. All opinions are completely my own.
photo credit: Pixabay and Minted 

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How To Design Your Home To Improve Your Outlook And Your Health

Can a building and what is contained in it have the power to transform your mood, your health? I certainly think so!

Here's a small example of what I mean: Although I have been to the National Gallery of Art many times, when I was there a few months ago with friends, the person that went in that building was not the one that came out.

I was rather heavyhearted that day over saying good-bye to someone I cherish (my daughter off to college), but after spending the morning in that beautiful space with such inspiring architecture and light, surrounded by such talent, I came out with my spirit boosted. Although nothing can compare to time with my family, the superstructure of the building and the works of art and all the emotion they conveyed elevated me enough to start shaking my case of the blues.

The Effect of Art and Design on Our Mood and Health

I am certainly not alone in realizing the strength that art and design can have on our psyche. Check this out:

• Whether its a landscape, portrait or still life, this study shows when we view art, there is increased brain activity related to pleasure. We can all use more of that!

• The famous biologist and doctor, Jonas Salk, left his dark basement lab for a beautiful monastery in Italy and basically changed the world! It was there he found inspiration that led to the cure for Polio.  He was so convinced the change in environment helped him, he later went on to build the Salk Institute in California as a facility to encourage creativity and scientific discovery.

• This study shows that art can elevate moods and improve stress levels for patients in the hospital setting. This I have seen first hand as my daughters and I created a small gallery at a local hospital for long-term patients there using children's art.  

• Some architecture schools are now offering classes in introductory neuroscience because of the connection between design and the effects on our brain, our moods, etc.

I am sure you have felt the effects of art and design on you as well: a favorite cozy nook in your home that always seems to generate great conversations, a painting you and your spouse bought on your honeymoon together, a studio flooded with natural light, a study filled with favorite books and family portraits.

It's true that the places we inhabit and what is in them can affect our thoughts, our productivity, our moods which affects our outlook, our stress levels and, therefore, our health. I have written about the connections between design and health a bit before over here on how to create a restful bedroom to help induce good sleep. Our physical environment is powerful stuff!

How to Organize Yourself To Develop Your Personal Taste and Space

I wrote about organizing your medical team, but now, I want to switch it up a bit and focus on your personal space and what it does for you. We can easily design a space that can evoke the moods we wish within our own domains with a bit of thought.

We absorb "what a beautiful space is" through many influences:

• where we grew up
• books and decor magazines
• famous designers
• TV and movies

They all have been whispering to you what beauty is, but really that is for you to decide all by yourself!

Before you can create that space that is all yours and one that reflects more accurately what you want it to, back up a bit and do a little assessment:

1.  Take a walk. 

Go room by room and look around your place and ask yourself how it makes you feel. Does it inspire you, bring warmth, create peace, energize you? Or, could it deflate you and make you want to walk right back out?  Or, maybe somewhere in the middle? Also, see what works and what does not. How comfortable is that chair, those cushions? Is there an area where there is good light to work? 

2.  List it.

Make a list of what you find in each room. What makes you happy and what you could easily do without.  Don't forget the aspect of function. For example, too many papers around? Maybe you need more storage solutions. Make a note of that. You never go into certain rooms. There may be a reason for that. Make a note of that, too. Take really good notes!

3.  Check your wallet.  

Most everyone does not have the budget to design a space that completely reflects what they like.  I have plenty of hand-me down pieces that are more functional than anything, but there are elements of our spaces that we can change for very little money.  And, we can certainly delete certain items over time that bring us down or zap our energy. Pass those pieces on to someone else who enjoys them. See what your budget can allow for improvements in your space.

Now that have taken note of where you are, here are some ways to go deeper and find what your personal esthetic is and what can define the space where you live to create the mood you wish and reflect who you are:

4.  Be a collector. 

Start cutting out magazine pages and ads, grab color strips from the paint store, pull out a bristle of a brush because you like the texture or color, gather wood stain samples and fabric clippings, bring home that feather you found on your hike that you like, etc. You get it. Collect things that speak to you. Find a box that you can place all of that in. Remember: no judgement - just stuff you like.

5.  Get bored.

Create a Pinterest account and create some boards with pins that insprie you.  Don't analyze it too much. It may seem unrelated but that is okay.

6.  Jot it down.

Note how particular places you have been make you feel. Jot down a restaurant you liked, how a dish was presented, the shape of a building, a painting you liked, a store decor that was fun.  Take photos of them. Focus on how these places and things make you feel.

The Results of The Six-Step Design Process

Three results should occur after completing the above six steps:

1.  The assessment gives you a general idea of what you like, the feeling it generates for you and what you want to change about your current space. You will decide on a budget to make any chnages. Your budget may be very little or nothing at all and that is fine.  You can do a lot by deleting and switching things around from room to room and taking on a DIY project or two.

2.  You should see from your box of items, Pinterest boards and notes some commonalities, be that in color, shapes, textures, styles. It will point you in a direction so that when you are making the next choices for you home, you have a better idea of what pleases you, inspires you, what works, and creates a feeling you want to convey most of the time in your space. You have created a 3D "mood board" of sorts made up of various items - not just photographs - that you can refer to later.

3.  You can also now create a list of changes you want to make to your space to function better as well as feel better and be more like you.  It will take time, so be patient,  Begin with the rooms you are in the most.

What To Do First Before Making Changes And Additions To Your Home 

Here are two important actions to take before redesigning your space:

1.  Be generous.

Get our your notes you took when you went room by room in the previous steps. From that list, decide what you can do without.  Start this weekend and make plans to give those items away or make some ads for pieces you do not use. (I am a CraigsList fan!) Perhaps the cash you create from a sale can be put towards a better piece or work of art you love. Remember: Don't bring in new items that don't fill your needs or your taste.

Don't miss this:  My Q and A interview with a London interior designer on the critical step of decluttering.  Great tips and perspective!


2.  Start decluttering. 

Pick a room once a week and toss what you can: papers, dried up pens, broken what-nots, etc.  Give away books and magazines you have already read and won't need. Start putting things in their proper place as well so that they are where you need them.  Get rid of the junk, the clutter.

Don't miss this:  Tap over here for my step-by-step plan to declutter your space efficiently and keep it that way: part 1 and part 2.

Your space should begin to feel a lot lighter and more like you.  Narrowing down you personal taste for your space will save you time and money, too, as you have an idea now of what you want and like. These steps should help you begin to design a space you feel good in and meets your needs, is uplifting and functional (to allow greater productivity), and hopefully, inspiring and comforting, too. All that spells a much better mood, a much better you!

Please let me know how this process goes for you. Tweet using #THM/newspace if you like, or drop by in the comments! I can't wait to hear!

For More On The Topic . . . 

• During all that decluttering, break out the tunes and learn how great music is for your health, too! 

• Travel is always inspiring (well, most of the time!). Make your travels count with tips here

photocredit: Pixabay

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