I stood frozen.  I had just looked into the mirror. A full length, right in front of my face mirror. My up close and personal look at me. What I saw and said was amazing. Automatically, I had smiled. I greeted myself, “You look marvelous.”  Then I stopped cold in my tracks, no movement, held my breath to reflect.

My exercise and fitness trainer explained to me a new exercise. Up, down, over, and out with the arms…  A bit complicated that commanded an eyeball roll. I suggested that it would be better to learn these nuances while looking in a mirror. A big, tall, full-length mirror. My words and reflection, frizzy hair, wrinkled face was duly noted.  One greeting and one look at me became etched in my mind. Is this how the world sees me? Do these marvelous words reflect my character?

The end of the year is a time to reflect.  Reflections about life, on times past, present, and future. On the many first impressions, social challenges, and vibrant opportunities of 2023. Opportunities to give a memorable first impression using our body (smile, eye contact) and verbal (word) languages. The my smile, you look marvelous greeting I used.

Looking at my reflection, I saw one of me.  What did I say in this moment? Did I appear happy, distressed, uninterested, annoyed…? Does my face and words match? Life can derail my goal of a smile and marvelous first impression. Many first impressions are memorable, but for the wrong reason.

A positive first impression is the reflect before reacting sequence. Challenging for me. As a physician, I have developed the first line emergency reaction response, no time to reflect here. This emergency reaction plan works well in the healthcare setting only. But when no medic is needed, reflection not reaction, is best.

I reflect on giving one memorable, positive first impression. Can I use a set method to help ensure my reflection overrides my reaction? The answer is yes…read on.

The first impression is given during those first few moments when you are making a person-to-person connection and communicating. Body language is key at this time, using an appropriate facial expression such as a smile and direct eye contact. I do not want to have a looking down at my shoes frown, sweaty palms, a lump in my throat, or butterflies in my stomach. My smile and marvelous greeting help me to relax, enjoy the social interaction, and communicate my intent to the audience.

The first impression is made in the first 3 to 5 words of a communication. The first 3 to 5 words determine the course and destiny of the conversation.  Do these words match your body language?  Is the audience listening or just hearing the blah, blah…? It is these 3 to 5 words that hook the audience into listening intently, staying focused, and becoming involved in the conversation.

How long does it take to say 3 to 5 words?  It takes 7 seconds.  I reflect… I have only 7 seconds to make a great first impression!  Like a good novel, the first paragraph of the first page hook the reader or bore the reader. The window of opportunity for social gatherings and business meetings is short, specifically 7 seconds short.

I think of this as the 1-3-5-7 method of positive first impressions. The 1 is the 1 you, making 1 great first impression, occurring in the first 3-5 words and in the first 7 seconds of the conversation. Destiny is determined here.

As I reflect on my reflection in the mirror, I smile and sigh.  These days, this physician tries to reflect first, holding at bay the automatic medic reactions.  I am grateful for my smile of confidence and marvelous words. Using the 1-3-5-7 method, I will continue to make memorable first impressions in 2024, turning communication challenges into smiling opportunities.  Connect with me at DrMarleneMD.com.

Anytime is the time to happily celebrate with family and friends. “Have a happy,” I told my friend, the physical therapist. “Any words of wisdom?”  The response was perfect for my wordsmith brain. “Pay attention to your sides.  Make your sides happy.”

“Sides as in floss the sides of your teeth? Or which side are you cheering for? Maybe the food sides of the holiday meal?” My friend chuckled and continued, “The sides of your body.  Lie on your side and stretch your sides. Make your sides happy. Do not neglect your sides!” Oh, those sides, I thought. The right and left sides of my frame, cleverly displaying my overindulgence of side dishes. My happy sides.

I admit, my sides have been ignored for a while. Mirror, mirror, on the wall, do my happy sides look fit and small? The mirror just stared back at me with a blank look. Maybe I should take off my glasses to look in the mirror. I look much better, not clear, but better.

Side food dishes at any meal are a whole different ballgame. Different and difficult but happy. I will happily choose a side dish with any meal. The choice of these side items can be daunting. Server in a restaurant to me, “What sides do you want with your happy meal?”  Me, smiling, to server, “I have a few questions about these sides. Is the side happy? Is it steamed, baked, sautéed, coated with breadcrumbs, deep fried in some oil, and seasoned with something? Does the side contain salt that makes my blood pressure go sky high?” The server looks at me, wondering, which side of this happy planet is she from?

My favorite happy sides are fruits and vegetables, steamed or raw, hold the salt and sauce, please. I love sweet potatoes, a healthy vegetable when baked. Leave my sweet potato alone. Do not smash it, manipulate it, or top it with anything. Let my side dishes resemble what is grown in the field. I consider the most delicious, nutritious, and happy sides as gifts from nature.

Then there is the size of the happy side.  A tongue twister tale. Is it the size of a side of beef? I am not quite sure the size of the side of beef, but I think it is quite large. According to the American Heart Association, the serving size of a side of fruit is the size of a fist and for cooked vegetables, the serving size is 75 grams. For those who do not speak in grams, it is ½ cup of cooked vegetables.

Thanks to my physical therapy friend, I am very conscious of my happy sides, the sides of my body and the sides I eat at mealtimes. A good stretch in the morning to give my sides a happy start. Have a happy today and every day. For more fun and happiness, visit DrMarleneMD.com

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Reference: American Heart Association, (2022), Fruits and Vegetables Serving Size Infographic, https://www.heart.org/en/healthy-living/healthy-eating/add-color/fruits-and-vegetables-serving-sizes

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I just finished listening to my Tibetan Singing Bowl. With this instrument, I create beautiful music.  My Tibetan Singing Bowl sings to me, promoting relaxation of mind and body. Tibetan Singing Bowls have been used for centuries by Buddhist monks to relax and promote healing. Music magic.

For centuries, people have been using music to soothe and heal. Music recreates natural sounds. Rustling leaves, ocean waves, waterfalls, thunder, rain, and wildlife are nature’s music. Earth’s sounds for millenniums. I think of this daily, as I am mesmerized by our Magnetic Floating World Globe. The flow and rhythm of our synchronized galaxy. Another form of music.

Hey, Tibetan Singing Bowl, I love how we create music together. Thanks for reminding my mind and heart of the importance of music, honoring this month of May, Chamber Music Month.

Chamber music is written for a small group or ensemble of instruments. It was born to be performed for a small audience in a palace chamber. In chamber music, there is one performer for each instrument such as a violin.

Music activates parts of the brain to increase the good brain chemicals called endorphins. Lonely, put on some music. Need to relax, take a musical journey. Anxious, fill the mind with music. Stressed and need to move, follow the beat of the music and dance. The combinations and permutations of music therapy are infinite.

Music has natural healing properties. Music can lift us up to the happy zone. The purr of a kitten. The song of a blue jay. Music can warn us of impending danger. The squeal of tire wheels or the squawk of an eagle. Music is an intimate part of the storyline of all movies.

White noise is magical music. White noise is made by a white noise generator. It is a combination of all the sound frequencies, heard as a humming sound. White noise masks external noises and internal noises such as buzzing in the ears. White noise soothes a person to sleep. These noises prevent me and many others from falling and staying asleep.  My Sound Machine for Sleeping, White Noise & Alarm Clock generates 20 different types of white noises. Thank you, Sound Machine, for helping me get a restful night’s sleep.

Chamber Music Month reminds us that music is an important part of our lives. Everywhere, every day, every way, music surrounds us. Music enriches our lives, adding value to every activity, from cooking to driving. Music magic!

Share your favorite tune with me at DrMarlene@DrMarleneMD.com. Read more about music magic at DrMarleneMD.com.

No content in this article and any article on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or healthcare provider.

April is Mathematics Awareness Month. Math, the language of numbers, abbreviations, and symbols.

I honor Mathematics Awareness Month every day by reading food labels. Using my pocket magnifying glass, I read the fine print on the food packages at the grocery store. I am curious about what I am eating.

I pick up a pancake mix. The front label has the weight in pounds or lbs., ounces or oz, and grams or g. Math. With trepidation, I read the nutrition facts label. Serving size is in big letters. A serving size is the amount a foodie expert says to eat at one seating of this food product. This package of pancake mix says 2 pancakes of unknown size, more math, is a serving. I sometimes eat 3 silver dollar size pancakes, my portion size. Portion, what I eat, versus serving, what I am told to eat.

I read the directions, trying to visualize a cup and teaspoon. Math. I should have brought with me my Good Grips Measuring Cups and Spoons.

I read on. The label has 2 sugar columns, a must read for me. The total sugar line with a line below of added sugars, in grams or g. Total sugars minus the added sugars gives the natural sugar content in the product, the good to eat for the brain sugars. I avoid products with added sugars. I will add my own sweetness, thank you very much.

For a diabetic, the math of food is especially crucial. The sugar content of food and blood sugar are of daily concerns. A diabetic’s goal numbers are set by their healthcare provider.  For those diabetics on insulin, I love the Diabetes Workbook Journal written by an insulin-dependent diabetic. It has easy to use logs, with great content, assisting in organizing those numbers.

The sodium or salt line of any serving is another line item of importance. The American Heart Association recommends a maximum of 2300 mg of sodium or salt per day. Salt in our foods elevates a person’s blood pressure.

I love my new blood pressure monitor, iHealth Home Blood Pressure Monitor. It has a color-coded screen in stop light colors to remind me of the blood pressure guidelines.  My readings appear on the iHealth (free) app on my phone, dated and timed. “Hey, Doc, look at my phone display of my home blood pressure numbers. Are my blood pressure medications working?”

Thanks, nutrition label, for showing me the amount of sugar and sodium in my food. Math tells me that about 4 grams of this or that equals 1 teaspoon. In other words, ¼ teaspoon is about 1 gram.  I love my digital gram measuring spoon, helping me add just the right amount of sweetness or saltiness to my food.

EveryWAY Nutrition honors Mathematics Awareness Month. One food label, one line at a time. Before restricting any food items, check with your health care provider.  Share with me a Mathematics Awareness Moment at DrMarleneMD.com and easy newsletter sign-up at drmarlenemd.com/newsletter/

No content in this article and any article on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or healthcare provider.

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References:

• American Heart Association, (November 1, 2021), How much sodium should I eat per day?, Healthy Living, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-much-sodium-should-i-eat-per-day
• The New Nutrition Facts Label, (March 11, 2020), What’s New with the Nutrition Facts Label, S. Food and Drug Administration (FDA), https://www.fda.gov/food/new-nutrition-facts-label/whats-new-nutrition-facts-label

A Spicy Month of March, honoring National Nutrition Month.

Celebrate National Nutrition Month with tastier food, flavored with spices from around the world. Medical science has rediscovered the health power of spices.

I raise my cup of herbal tea and toast National Nutrition Month. Today, I will drink the organic, caffeine free tea blend, Sweet & Spicy, by Good Earth. Cinnamon, orange, lemongrass and more. Delicious, calming, and healthy.

The flavoring of teas and food with spices is anciently old. In addition to making food more palatable, spices were used to make ointments, potions, incense, for religious ceremonies, and for medicinal purposes.

For centuries, spices were more valuable than gold. Wars were fought over access to spices. Civilizations in the past sent explorers, such as Christopher Columbus, out to find a shorter, safer, and tastier ‘Spice Route.’ Today through research and by using modern agriculture production and transportation, spices are grown, harvested, and distributed worldwide.

The freshness and combination of spices is never-ending. Pumpkin spice without the cinnamon is not pumpkin spice. Every October, I buy myself a fresh set of Simply Organic Baking Essential Spices, cinnamon sticks, cinnamon, ginger, and pumpkin. These spices are healthy and their aromas permeate the house. Ahh! Yummy!!

Spices are from plants. They have plant-derived chemicals with antioxidant properties. Every cell needs access to these antioxidant chemicals. I hear my cells yelling, where are the antioxidants? I need them every day!

To review, in our bodies, our cells live and work together. As a result, cells form products called free radicals, like a household producing trash. Too many free radicals, or trash, can cause cell damage and contribute to diseases. Antioxidants from food such as spices capture or get rid of the excess free radicals. Antioxidants are the trash removal system for the cells, keeping the cell household clean. Spices such as turmeric and cinnamon have antioxidant properties.

For National Nutrition Month, route those spices, with their antioxidant, free radical trash removal properties, into my cells. A healthy reason to sprinkle my whatever with cinnamon while savoring another cup of tea. Shall I choose Turmeric Cinnamon Tea or Turmeric with Green Tea or Turmeric Ginger Tea? Thanks, Republic of Tea, for these Turmeric Tea choices!

Spice up your food as we celebrate National Nutrition Month. Your taste buds and cells will thank you. Share with me DrMarleneMD.com your favorite spice up the month discovery and DrMarleneMD.com with easy newsletter sign-up at https://drmarlenemd.com/newsletter/

No content in this article and any article on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or healthcare provider.

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References:
Academy of Nutrition and Dietetics, (2022), National Nutrition Month,
https://www.eatright.org/food/resources/national-nutrition-month
Godman, H., (November 16, 2022), 21 Spices for Health Holiday Foods, Harvard Health Publishing
Harvard Medical School, https://www.health.harvard.edu/blog/21-spices-for-healthy-holiday-foods-
2020120421550
John Hopkins Medicine, (2022), 5 Spices with Healthy Benefits,
https://www.hopkinsmedicine.org/health/wellness-and-prevention/5-spices-with-healthy-benefits

I congratulated a friend, a physical therapist recently. “Happy National Physical Therapy Month. Any words of wisdom?”  The response was perfect for my wordsmith brain. “Pay attention to your sides, Marlene,” he responded.

Sides, I thought. There are 3 sides to a coin, the front, the back, and the rolling side. Sides as in floss your teeth to clean the sides of each tooth? Sides as in the food sides that come with the main course. He answered, “Marlene, not quite. Sides as when you stretch, lie on your side, and stretch your sides, the sides of your body.”

He was correct. My sides have been ignored lately. Mirror, mirror, on the wall, are my sides looking fit and tall? The answer, go to the house of mirrors and look for yourself. A house of mirrors? I am quite afraid to look into one mirror. I always take off my glasses to look in the mirror. I look much better, not clear, but better.

Sides as in how many sides do I want to order with the main dish of whatever? Many a restaurant begs you to answer questions of which sides do you want? The list of side items to eat at any food establishment can be daunting. How do they cook the sides? Steamed, baked, sautéed, fried, coated with a coating, deep fried in what type of oil, seasoned with seasoning, raw, fresh, expiration date. Does the side contain an ingredient that will make my blood pressure go up such as salt? This type of added ingredient is unwanted. Slow down brain and get a life.

What is the size of the side? Is it the size of a side of beef? I am not quite sure the size of a side of beef, but I think it is quite large. Another question for Dr. Google. A size of a side serving of cooked vegetables is 75 grams. For those who do not speak in grams, it is ½ cup of cooked vegetables. Fruit size is the size of one fist.

My choice of sides are fruits or vegetables, steamed or raw. The form of this side should closely resemble that growing in the field. Tomatoes are a great fruit side. Tomatoes are a fruit, seeds inside. Unfortunately, I have yet to find a field growing French fries. Potato is a vegetable, quite healthy when baked and left alone. Alone as in before it is smashed and humanly manipulated, melding together with butter, salt, bacon, and chives. Sweet potato is healthier than the white potato. Eating the potato skin adds a component of fiber to your food intake.

As other friends at the dinner table know, Dr. Marlene has many questions about the food and preparation. Please, server, bring a large piece of paper for her order. Now, thanks to a physical therapy friend, I am very conscious of all my sides. Happy Physical Therapy Day and Month. Thanks for bringing to my attention the importance of my sides.

No content in this article and any article on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or healthcare provider.

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Reference: American Heart Association, (2022), Fruits and Vegetables Serving Size Infographic, https://www.heart.org/en/healthy-living/healthy-eating/add-color/fruits-and-vegetables-serving-sizes

In February, we see hearts.
I wondered, pondered, and did think,
about how Heart Month did start,
related to our heart structure link.

Your heart is your home, pumping so wise.
Amazing organ, a simple surprise.
Keeping it simple, having some fun.
Learning from Dr Marlene, Simply Heart 101.

American Heart Association initiated Heart Month, to bring awareness to the public about heart disease. Heart disease is very common. Heart disease is the number 1 killer for both men and women in the United States. Heart disease, in many cases, is preventable. Life’s Essential 8 are the key measures for improving and maintaining heart health, as defined by the American Heart Association. Better heart health helps lower the risk for heart disease, stroke, and other major health problems.

Life’s Essential 8 include health behavior and health factors to decrease heart disease.
1. Eat Better
2. Be More Active (move and exercise)
3. Quit Tobacco
4. Get Healthy Sleep
5. Manage Weight
6. Control Cholesterol
7. Manage Blood Sugar
8. Manage Blood Pressure

Learning about heart anatomy also helps in the understanding of heart disease. Here is a comparison of the parts of the heart to the structure of a house.

Heart muscle is the wall
Heart valves are the doors
Heartbeat is the electricity and wiring
Coronary Arteries are the pipes of the plumping
Blood is the water in the pipes
~~~~~~~~~~~~~~~~~~~~~~~~~

Blood flows in heart chambers
Heart valve
Heartbeat Heart muscle
Coronary
Arteries

Reference:
American Health Association, (2022), Life’s Essential 8,
https://www.heart.org/en/healthy-living/healthy-lifestyle/lifes-essential-8

No content in this article and any article on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or healthcare provider.

The latest movie icon, the brightest rainbow, the fastest superhero…Lunchboxes in the school lunchrooms are as varied as the children. What is inside is the next surprise. A nutritious lunch is only healthy if the child eats it.

I pack a lunchbox every Tuesday when I teach classes. Great joy to open my superhero lunchbox when I am hungry. It is easy to make, delicious, and nutritious. My superhero lunchbox this week contained a mandarin orange (fruit), crunchy carrots (vegetable), a cheese stick (dairy), peanut butter and jelly sandwich (protein and carbohydrates), flushed down by water. Yummy. My lunchbox superstar plate proudly follows the recommendations of the Academy of Nutrition and Dietetics https://www.eatright.org/health/wellness/healthful-habits/make-your-kids-meal-a-myplate-superstar

The challenge is to make every child smile and eagerly eat their packed lunch. With some creativity and planning, it is possible. Make food a family affair and involve the child in food shopping, the superhero shopping buddy. An assembly line of food items are made and placed in the superhero lunchbox. Think about the drinks, water or low-fat dairy or dairy alternative. This superhero child is more likely to eat their lunch.

More fun with food in on our menu. With colored pencils and paper, draw our favorite fruits, vegetables, proteins (meat, chicken, tofu, plant-based) and carbohydrate (bread, crackers, pita). Each food item is drawn on a round piece of paper, each item as a slice of pizza. Cut up this pizza into slices. Play mix and match for that special lunchbox plate.

Kids are creative, with colorful imaginations.  Love a rainbow, try rainbow-colored carrots. Next on the menu, a family tasting session. Superheroes love sound effects. There is an extra crunch eating sliced apples or adding them to a cheese sandwich. Those uniquely shaped crackers and tortilla chips make lunch fun. Change up the shape of the bread when using an English muffin or pita bread pocket.

Explore https://www.eatright.org/food/planning/away-from-home/banishing-brown-bag-boredom for more fun ideas to end lunchbox boredom. Share with me your favorite lunchbox ideas.

New Year again! The tradition of making New Year’s resolutions is here, again. Let me think! Do I make the resolution about exercise, maybe eating more of this and less of that, or the ultimate resolution to never make another resolution? I know every reader is choosing the last option but energetic exercise in the form of walking is my choice this year. A very viable option if I want to stay viable, alive, and full of vitality.

Join the phenomenon of superhero walkers, a unique, bizarre, and quite a funny twist to the average, dull, everyday walker. An original Dr Marlene idea!

I overheard the neighbors yelling, “Get your camera, that “superhero” walker is walking again!”

Recently, my home exercise program took a gigantic leap. Leap as in height or leap as in ingenuity? Leap as in a leap of faith that you too can fulfil your New Year’s resolution to exercise daily.  I started a club, one member, me, of “superhero walkers.” “Stretch, walk, and walk some more while wearing my superhero costume complete with a cape.” The question is not “why.” but “why not!”

Walking. I have this walking exercise mastered; been practicing since a toddler.  Walking in my neighborhood is both life-saving and cost-effective. No gym fees. No driving. Lots of fun and attention as a superhero walker.

Walking is a simple workout, great for the heart, lowers blood pressure, strengthens your bones, eases stress, and boosts your morale.  Start slow and build up to 30 minutes 5 x a week. Hey, personal assistant, start my stopwatch. I walk on the sidewalk but walking in your house, on the beach, or in a swimming pool is also great exercise. Always check with your healthcare provider before starting any new exercise program.

When walking outside, watch the Florida weather. Choose a safe area, stay hydrated, wear good sneakers, and apply sunscreen. I keep my rhythm by listening to music. My friend loves audiobooks. Another way to listen to a podcast or maybe just nature and the birds chirping.

Cleaning out the garage, I found a red, bouncy ball. Yes, I am the superhero bouncing that red ball. Bring a friend on the walk and throw that ball around. Improved balance and coordination are added benefits of bouncing the ball.

Another childhood toy rediscovered, the yoyo! Walking while playing with a yoyo, and wearing my superhero cape is quite a feat for this adult! I am that carefree kid again with a red bouncy ball, playing with my yoyo while wearing my superhero cape.  A leap of ingenuity and fun, defined.

Bring in the New Year. This superhero is fulfilling her New Year’s resolution to add walking as a daily exercise. Superheroes unite! Walk and walk some more, as if your life depends upon it because it does!

*No content in this article and any article on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or healthcare provider.*