Scriptural Walking Cards – Learn Bible Verses as You Exercise

Scriptural Walking Cards - Learn Bible Verses While Exercising

Walking cards can help one to focus on inner health and healing while walking. This set of twelve Bible verses can be cut and added to a key ring. You may choose to use all twelve or use only a few at a time. Standard tracks typically are 1/4 mile, so if you are walking on a track of that size and focus on one verse per lap, you will have walked three miles if you use all twelve verses.

Another option is to focus on a verse for a particular amount of time while exercising. For example, if you focus on each of the twelve cards for every three minutes of exercise, you will have exercised for 36 minutes.

All of these Bible verses are from the King James Version, so they are free to print. I hope find this list to be uplifting and helpful!

Free Printable Bible Verses - Scriptural Walking Cards Page 1

Free Printable Bible Verses - Scriptural Walking Cards Page 1

Additional articles

• Aerobic Exercise Linked to Increased Brain Cells and Better Memory
• Free Printable Walking Cards for Counting Laps or Time: Giving Thanks!
• Great Exercise Playlist – Music to Inspire the Survivor in You

Thanks so much for visiting Fit Tips 4 Life! Always collaborate with your primary care provider to determine safe exercise options for you.

Vitamin D and Insulin Sensitivity

Insulin Crystals - Photo by Jeruma Oliveira

Vitamin D deficiency has gotten some attention in various studies because it may have an affect on insulin sensitivity. When vitamin D deficiency occurs, rates of abnormal blood sugar metabolism and insulin resistance tend to increase, which is associated with obesity, metabolic syndrome, diabetes, and a host of other health conditions. Several studies have shown favorable results with vitamin D supplementation.

Here are results of some studies that looked at vitamin D and insulin sensitivity:

• One study found that obese adolescents who had a deficiency in vitamin D who received vitamin D supplementation experienced improved insulin sensitivity when compared with a placebo group.
• One study looked at pregnant women and found that those who took vitamin D experienced lower fasting blood sugar levels when compared with the placebo group.
• Another study found that middle-aged adults with pre-diabetes had significant increased insulin sensitivity after receiving vitamin D and calcium supplementation.
• Vitamin D supplementation seemed to be associated with lower blood sugar levels and significantly improved insulin sensitivity in patients with type 2 diabetes mellitus in another study.

Each of these studies looked at different populations, and each recommends further testing of larger numbers of people and for longer periods of time. Although scientific studies try to level the playing field and take out as many variables as possible, some differences may still exist in those who receive treatment and those who receive a placebo. Randomly taking multiple vitamins may not be particularly helpful and could even harm one's health, so it is always important to clearly communicate with a healthcare provider what, if any, vitamins and supplements one is taking.

So, how does vitamin D produce these effects? Not all studies consistently show the same results; however, I thought these research studies might provide added information that readers might find helpful for those whose health care provider has recommended vitamin D supplementation. Taking a supplement to return numbers to a normal range might not be a highly motivating factor, but if a supplement could help to prevent diabetes or improve diabetes treatment, this might play a significant role in tipping the balance toward choosing to consistently take the supplement.

Vitamin D has properties that produce anti-inflammatory responses in the body; low levels of vitamin D are associated with inflammation in the body. Many body systems may be affected by chronic inflammation which may occur with vitamin D deficiencies. Vitamin D may help to regulate the insulin receptor gene and may play a role in moving blood sugar from the blood into muscles where the body can use it.

Many people in the United States have lower than recommended levels of vitamin D. It is found in some foods, such as egg yolks, fatty fish, mushrooms, and liver and is commonly added to milk and some other foods and beverages. The sun's ultraviolet rays can help a person's body form vitamin D. Levels may be lower due to dietary choices, a person's race or ethnicity, age, less sun exposure, and more people using sunscreen to protect the body from the potential for skin cancer.

Thanks so much for visiting my Fit Tips 4 Life blog. This article is for informational purposes only and should not be considered medical advice. If you have any questions or concerns related to your health, contact your healthcare provider to determine the safest, most effective approach for you.

Additional articles

• Can a Gluten-free Diet Cure Iron-deficiency Anemia?
• Low Vitamin B-12 Symptoms May Mimic MS or Alzheimer's Dementia
• Words of Encouragement for People Who Struggle With Weight

References

Asemi, Zatolla, et. al. Vitamin D Supplementation Affects Serum High-Sensitivity C-Reactive Protein, Insulin Resistance, and Biomarkers of Oxidative Stress in Pregnant Women, The Journal of Nutrition, 143.9 (September 2013): 1432-8.

Gagnon, Claudia, et. al., Effects of Combined Calcium and Vitamin D Supplementation on Insulin Secretion, Insulin Sensitivity and [beta]-Cell Function in Multi-Ethnic Vitamin D-Deficient Adults at Risk for Type 2 Diabetes: A Pilot Randomized, Placebo-Controlled Trial: e109607, PLoS One 9.10 (October 2014).

Joffe, Alain, Correcting Low Vitamin D Levels in Obese Adolescents Improves Insulin Sensitivity, Journal Watch, Pediatrics & Adolescent Medicine (March 20, 2013).

National Center for Environmental Health, CDC's Second Nutrition Report: Vitamin D deficiency closely related to race/ethnicity online article accessed on 6/4/2015.

Talei, Afsaneh, et. al., The effect of vitamin D on insulin resistance in patients with type 2 diabetes Diabetology & Metabolic Syndrome 5 (2013).

Care After Return of Spontaneous Circulation: TABLE

Care after ROSC - Think TABLE Acronym

After performing emergency basic life support and perhaps advanced life support, the person has regained spontaneous circulation. Although a good sign, the goal of emergency care shifts to supporting the person's status with the hopes of regaining function that he or she had before the arrest interval.

I tend to remember information better through the use of acronyms, so I created the acronym TABLE to help me to remember how to care for someone who has regained spontaneous circulation after emergency care. This is not a step-by-step linear guide. In reality, many of these actions are performed simultaneously by various members of the team.

After ROSC...think TABLE!

T	Transport to appropriate level of care In hospital - transfer to ICU Out of hospital - transfer to appropriate hospital via land, air, water as appropriate Assist survivors emotionally and provide information they need to make wise decisions regarding care.
A	Advanced Airway Titrate to keep O2 Sats >94%  Avoid overbagging & secure tube properly Capnography: 10-12 BPM; PetCO2 35-40 or PaCO2 40-45 Elevate HOB 30°
B	BP If you have a pulse, you have a BP - monitor all VS SBP at least 90; MAP at least 65 Fluid Bolus (NS, LR) Consider cooled fluids with hypothermia protocol if questionable neurological status - no meaningful response to commands Meds: DA 5-10 mcg/kg/min, Norepinephrine/Epi 0.1-0.5 mcg/kg/min
L	Labs Look at Hs/Ts Glycemic control Consider history and interview family or other witnesses to determine reversible causes and possible treatment
E	ECG - 12 lead Assess & treat STEMI (ST elevation, NEW BBB) Consider PCI Watch for arrhythmias and treat appropriately

I have had the great privilege of knowing several people who had CPR performed on them who survived and enjoyed several healthy years after the incident. These are the exception rather than the rule. If you happen to be assisting with resuscitation efforts, I hope you have the opportunity to play a role in helping someone to have that second chance!

Additional articles:

• Energy Drinks and Alcohol: A Dangerous Combo
• Tick Bite Associated with Mammalian Meat Allergy: Alpha-Gal and Anaphylaxis
• Yawning During Exercise? The Possible Causes May Surprise You

Thanks for visiting Fit Tips 4 Life!

Cooking with the Kids? How to Enjoy the Holidays With Children in the Kitchen

Kids Cooking in the Kitchen © Katrena

Cooking with the kids can be quite an interesting experience! Teaching children how to cook can be an invaluable experience as this skill can help them function more independently and can give them a great sense of accomplishment. Yes, you'll probably have lots of messes and a few goofs here and there, but many kids are highly motivated to help in the culinary department, especially if they get to assist with devouring the treats later.

Practical Skills Taught in the Kitchen © Katrena

Involve the kids in selecting a menu. This can give you the opportunity to talk about healthy choices, the cost of ingredients, safe foods for anyone with allergies, and much more. Stress safety issues and ensure the kids understand that the kitchen can be a dangerous place. When getting supplies ready you may wish to talk about the names of the various culinary implements you are using and perhaps throw in some math skills with measurements. Having the kids participate in cleaning up after cooking can teach responsibility and teamwork.

Fun Family Times Learning How to Cook © Katrena

My kids' ages are varied, from a teenager to a first grader, but all of them know they are welcome in the kitchen. They are becoming great helpers, and I love to see how each one leans toward different interests while cooking. My 7-year-old arranged the oranges, lemons, and limes into various shapes today – perhaps she will become an amazing culinary decorator! My second oldest was like a whirlwind as she gathered supplies and created lists for packing food for Thanksgiving. Who knows...she might manage a restaurant some day! My oldest had a great eye for seeing if something might tip over and was quick to entertain everyone with her talent for accents and singing, nice qualities for someone who loves to perform.

Those early experiences in the kitchen might make for some great memories to enjoy in the future....and perhaps some tasty meals too!

Mama's Kitchen Rules

Additional articles

• Good Hygiene Scavenger Hunt
• Katrena's Practical Math Practice: Grocery Shopping #1
• Fun Ways to Teach Kids About Healthy Eating: Fruit Facts

Thanks so much for reading my Fit Tips 4 Life blog. Visit again soon!

Katrena's Retro Cardio Exercise Playlist #2

Retro Cardio Exercise Playlist #2

This retro cardio playlist features songs that were popular years ago. I went way back for a few and then only a couple of years in the archives for a few songs. Mixing up the speeds lends itself well to interval training, which can be quite effective. You are more likely to work harder on those faster songs if you know the next one is going to be slower rather than simply pacing oneself if all the songs on a playlist are faster.

Here is my retro cardio exercise playlist #2

• Johnny B. Goode
• Maybelline
• Addicted to Love
• She Drives Me Crazy
• Money
• The Story of Us
• Cuando Cuando
• Let the Music Play
• Straight Up
• Pump Up the Jam
• Party Rock Anthem
• Car Wash
• Piano Man

I hope you enjoy this playlist. What are your favorite older songs? Perhaps some of them might land on one of my future lists!

Additional articles:

• Retro Cardio Exercise Playlist #1
• Great Exercise Playlist – Old and New Songs for a Fun Workout
• Aerobics Exercise Linked to Increased Brain Cells and Better Memory

Thanks so much for reading my Fit Tips 4 Life blog.

Katrena's Retro Cardio Exercise Playlist #1

Katrena's Retro Cardio Playlist #1

I love music and enjoy dancing. Although I am serious about exercising and strive to exercise for my health's sake, I do not feel like it has to be all grunts, groans, and miserable movement. I find exercise to be enjoyable! I can exercise with a good playlist for an hour or longer and wonder where the time went, even though the sweat is dripping off.

I tend to alternate faster and slower songs so that I can incorporate a little interval training. You often work harder on that tough kickboxing jump rope segment if you know that you'll be dancing the Cha Cha on the next clip.

Here is one of my favorite playlists full of retro music that lends itself well to a cardio workout:

1. In the Mood
2. Whole Lotta Shakin' Goin' On
3. Big Girls Don't Cry
4. We Are a Part of a Better Nation
5. Pinball Wizard
6. Greased Lightening (it helps to do imagine doing this one in the garage!)
7. Old Time Rock and Roll
8. Thriller
9. Twist & Shout
10. We Are Family
11. Respect
12. Celebration

There you have it - find these songs on your favorite music purchase site, load them up and you've got a fabulous, energetic workout! Before starting or changing any workout routine, check with your healthcare provider to ensure that the exercise is safe for your health condition.

Thanks so much for reading my articles on Fit Tips 4 Life!

Additional articles:

• Great Exercise Playlist – Old and New Songs for a Fun Workout
• Great Exercise Playlist – Music to Inspire the Survivor in You
• 5 Fitness Plan Roadblocks and Practical Tips to Stay on Track

Psychiatric Disorder Symptoms Linked to Gluten Intolerance: Epilepsy, Anxiety, Depression, Schizophrenia

Gluten May be Linked to Epilepsy, Anxiety, Depression & Schizophrenia - Photo by Sander van der Wel

Celiac disease is known by many as the "Great Mimic" because symptoms associated with the condition vary so wildly. Gluten now ranks as one of the top ten causes of disability in the world. Celiac disease, also known as celiac sprue, is known to affect approximately 1% of the population. The number rises to approximately 6% when considering people who are sensitive to gluten without the obvious intestinal damage associated with celiac disease but who test positive for antibodies to gliadin. These statistics do not include those who are allergic to gluten who test positive with IgE mediated responses.

A myriad of symptoms can result as some people ingest the protein found in wheat, rye, and barley or grains and other products that are cross-contaminated with any of these proteins. Currently, completely avoiding gluten is the only treatment for celiac disease. Research indicates that gluten may affect the central nervous systems of some people with celiac disease or gluten intolerance.

Several studies on psychiatric disorders and how a gluten-free diet affects symptoms have revealed some promising results for those who suffer from these disorders. It is interesting to note that a link between celiac disease and psychiatric complications has been observed for more than 40 years, yet many people who suffer from these conditions for years are never tested for celiac disease or gluten sensitivity.

Studies are referenced at the bottom of this article for those who wish to learn more about this topic. Collaborate with one's healthcare provider before changing one's diet.

Gluten Sensitivity and Epilepsy or Seizure Disorders

Several studies have shown that a gluten-free diet may decrease the incidence of seizures in certain populations. Some of those studied who had seizures, celiac disease, and cortical calcifications experienced a significant improvement of symptoms after adopting a gluten-free diet. One case study followed a person with intractable epilepsy who experienced complete resolution of symptoms after adopting a gluten-free diet. Those with temporal lobe epilepsy and hippocampal sclerosis in one study were more likely to have celiac disease or gluten intolerance.

Gluten Sensitivity and Anxiety

According to studies, people who have anxiety disorders, including social phobia and panic attacks, are more likely to have a sensitivity to gluten. After being on a gluten-free diet for one year, those with a gluten sensitivity reported a significant reduction in anxiety. Some people find that anxiety related to one's health is replaced with anxiety related to social interactions, particularly those that involve food. Adopting a completely gluten-free diet can be quite difficult in social situations in which food choices almost invariably contain gluten.

Gluten Sensitivity and Depression

Several mood and depressive disorders were studied, including major depression, dysthymic disorder (less severe, chronic type of depression), and adjustment disorders. Older people with a gluten sensitivity were more than twice as likely to have depression than those who did not have a gluten sensitivity. Those who have type 1 diabetes in addition to celiac disease may be more likely to suffer from clinical depression. Many described improvement in depressive symptoms after adopting a gluten-free diet.

Gluten Sensitivity and Schizophrenia

Studies indicate that children with schizophrenia who ate a milk- and gluten-free diet experienced a faster decrease in symptoms and about 1/3 experienced a return of symptoms if gluten were added back to the diet. Some adults in several studies experienced significant improvement in schizophrenia symptoms, some to the point of being able to discontinue medications after six months on a gluten-free diet. Some of those who were studied experienced return of schizophrenia symptoms after a challenge of a normal diet after being on a gluten-free diet.

Challenges of Researching the Topic

Research regarding gluten sensitivity is currently evolving as more specific tests are being developed to help identify those who are negative for celiac disease yet have a sensitivity to gluten; much of the research may not identify groups who are gluten sensitive without having celiac disease, which can complicate analysis of study data. To further complicate matters, a completely gluten-free diet is often hard to achieve as some restaurants may advertise foods as gluten-free that may have cross-contamination. Some countries, including the United States, may not have clear definitions and product label requirements regarding gluten, resulting in tedious research as many consumers have to contact manufacturers and inquire about gluten content on specific products. Even tiny amounts of gluten may lead to symptoms in those with celiac disease or gluten sensitivity.

Related articles

• Can a Gluten Free Diet Improve Balance and Coordination due to Gluten Ataxia?
• How to Save Money on a Gluten Free Diet
• Low Vitamin B-12 Symptoms May Mimic MS or Alzheimer's Dementia

Looking for more articles by Katrena? Visit Fit Tips 4 Life.

Sources

• Abstract, Resistant Myoclonic Epilepsy Associated with Asymptomatic Gluten Sensitivity: A Case Report, Epilepsia, October 2005.
• Garud, S. et. al. Interaction between psychiatric and autoimmune disorders in coeliac disease patients in the Northeastern United States, Alimentary Pharmacology & Therapeutics, April 2009.
• Jackson, Jessica R. et. al. Neurologic and Psychiatric Manifestations of Celiac Disease and Gluten Sensitivity, Psychiatric Quarterly, March 1, 2012.
• Pillay, Srini, Gluten-free Diets and Anxiety, Psychology Today, June 3, 2011.