Mindfulness And Calming Your Thoughts





In the rush to accomplish necessary tasks and manage our daily lives, we often find ourselves losing our connection with the present moment—missing out on what we are doing and how we are feeling. Did you notice whether you felt well-rested this morning or that your new rose bloomed today? You can improve your life with simple mindfulness practices.

What is Mindfulness?

Mindfulness is the practice of purposely focusing our attention on the present moment—and accepting it without judgment. Mindfulness is now being examined scientifically and has been found to be a key element in stress reduction and overall happiness.

It generally involves a heightened awareness of sensory stimuli (really noticing your breathing, feeling the sensations of your body, etc.) and being “in the moment.”

While mindfulness has origins in Eastern philosophy, there is no necessary religious component to mindfulness. Anyone with any belief system can enjoy the benefits of mindfulness.

What Are the Benefits of Mindfulness?

Increasing our capacity for mindfulness supports many attitudes that contribute to a satisfied life. Being mindful makes it easier to savor the pleasures in life as they occur, helps us to become fully engaged in activities, and creates a greater capacity to deal with adverse events. By focusing on the here and now, many people who practice mindfulness find that they are less likely to get caught up in worries about the future or regrets over the past, are less preoccupied with concerns about success and self-esteem, and are better able to form deep connections with others.

If greater well-being isn’t enough of an incentive, scientists have discovered that mindfulness techniques help improve physical health in a number of ways. Mindfulness can help relieve stress, lower blood pressure, reduce chronic pain,  improve sleep, and alleviate gastrointestinal difficulties.

Even an informal approach to mindfulness can help us to stay in the present and fully participate in life. You can choose any task or moment to practice informal mindfulness, whether you are eating, showering, walking, or playing with a child.

An Informal Approach to Mindfulness

  • Start by bringing your attention to the sensations in your body
  • Breathe in through your nose, allowing the air downward into your lower belly. Let your abdomen expand fully.
  • Now breathe out through your mouth
  • Notice the sensations of each inhalation and exhalation
  • Proceed with the task at hand slowly and with full deliberation
  • Engage your senses fully. Notice each sight, touch, and sound so that you savor every sensation.
  • When you notice that your mind has wandered from the task at hand, gently bring your attention back to the sensations of the moment.

Mindful tea-drinking practice

Frequently, even short periods of meditation can seem overwhelming at first. So bringing mindfulness to everyday activities such as drinking a cup of tea is a gentle way to begin. It’s also a helpful way to develop your practice. Below are a few suggestions on how to practice mindful tea-drinking.

1. Be open to your senses, rather than try to analyze what’s happening as you prepare the water for tea-making.

2. Notice the feeling of being in your environment.

3. When your mind wanders into thought, as it probably will, gently return your attention to sensing.

4. Be aware of your sensations and the liking or disliking of them. If there are thoughts, let them enter into and then pass through your mind without following them. Try to stay with the tea tasting. Notice without judgement any desire to rush the drinking, and any impatience that comes.

5. Bring gentle awareness to whatever emerges. Becoming conscious of how much the mind wanders is a sign of growing awareness. Be open to the spirit of the practice, sensing with gentle precision what’s happening, moment by moment, and coming back to sensing whenever you notice you’ve drifted into thought.

The key is understanding what drives your patterns of behavior and then learn how to shift them to serve you instead of holding you back.

Focus on the present and quiet that voice inside – the one that offers the running commentary on what you’re doing, what you’ve done, and what you will be doing. When we focus on fulfillment over achievement, we will enjoy the journey.


Race Across America-Win With Bemer!

RAMM-Race Across America on a bike

For 36 years RAAM has been challenging ultracyclists from around the globe to push their physical and mental limits to the farthest reaches. Starting in Oceanside, under one of the longest piers in California, RAAM spans 3000 miles, climbs 175,000 feet, crosses 12 states and finishes in Annapolis, Maryland, the east coast sailing mecca.


The route travels west to east, traversing three major mountain ranges (Sierra, Rocky and Appalachian), crosses four of America’s longest rivers (Colorado, Mississippi, Missouri and Ohio) and the Great Plains.  Also, passing through such iconic American landmarks as the Mojave and Sonoran Deserts, Monument Valley, Great Plains and Gettysburg.


Open to amateur and professional racers, in solo, 2-, 4- and 8-person relay teams, there is no other race in the world comparable to RAAM. The Race has become a global icon, having had over 35 countries represented. Not only has RAAM proved to be one of the most challenging races in the world, but has become a huge platform for racers to raise awareness and money for charities of their choice.

A RAAM 2016 team was co-sponsored by BEMER with four top level bike riders.

  • The race lasted only 5 days, traveling 24/7 from Oceanside, California to the Annapolis, Maryland….over 3,000 miles of distance.
  • Our racers changed places every 17-22 min. throughout the race. The racer would then use the BEMER before and after every leg of their participation.
  • Early in the race, riders faced 116 degree temps in Arizona on the pavement. The riders feel that BEMER helped them stay hydrated throughout the race.
  • RAAM was the ‘first ever road race in America’ assisted by BEMER.
  • RESULTS- OUR TEAM WON THE RACE in our division of Four Man/Woman teams. In addition, our Four Person team also beat the competitors in the Eight man/woman teams by a 16 minute margin

Becoming an official RAAM finisher means claiming ultra-racing’s most coveted jersey and medal…and, for the lucky few that win their race division, the prized USA plaque…and being among the elite family who call themselves RAAM Finishers.  RAAM will always sit at the pinnacle of ultra-racing accomplishments!

How does this affect YOU? Well, our team used BEMER Physical Vascular Therapy during every step of their trek and YOU CAN, TOO!



Natural Remedies For Cold and Flu

The best natural  remedies for cold and flu

Once an illness has struck, natural  remedies for cold and flu can help shorten the duration and get you feeling better faster. Here are a few recommendations that are backed by science.

1. Stay hydrated

My number one recommendation for recovering quickly from a cold or flu virus is to stay hydrated. I recommend 64 ounces of fluid a day, but talk to your doctor about your specific needs. Some people, such as those with congestive heart failure, should drink less water.

2. Vitamin C

Some studies have indicated that vitamin C can shorten the lifespan of a cold. Plus, it boosts your overall health, including your immune system. The best way to get vitamin C is by eating fresh food. The fresher the food, the better. Think oranges, rather than orange juice or supplements. Overdoing it on vitamin C supplements (not dietary vitamin C) can lead to upset stomach and kidney stones.

3. Sleep

Adequate sleep helps your immune system function at its best to ward off nasty viruses and bacteria.

4. Honey and tea

Honey has natural antiviral and antimicrobial properties. Add the natural sweetener (opt for a local variety when possible) to a cup of ginger or cinnamon tea to relieve a scratchy throat and stay hydrated.

5. Chicken soup

Sometimes mom really does know best! Hot liquids, such as soup, help reduce mucus buildup and keep you hydrated. A study from the University of Nebraska Medical Center found chicken soup has anti-inflammatory properties, which help reduce a cold’s unpleasant side effects.

6. Aromatherapy

Break up mucus by rubbing a bit of camphor or menthol salve around your nose. You can also reduce congestion by breathing in aromatherapy oils, such as peppermint and eucalyptus.

7. A steamy shower

A steamy shower or sauna is a great decongestant.  One caveat: If you are dizzy or weak from the flu, sit in a chair in your bathroom while you run a hot shower.

8. Gargling warm salt water

Dissolve 1/2 a teaspoon of salt in a cup of warm water, then gargle to relieve a sore throat.

9. Sleep with an extra pillow

To help your sinuses drain, sleep with an extra pillow under your head.


Nasal irrigation can be helpful in irrigating and hydrating nasal passages so they aren’t dry and cracked, which can break the skin’s protective barrier against viruses and bacteria. However, it’s important to do it safely. Never use tap water for nasal irrigation. The use of contaminated tap water for sinus rinsing has been linked to a rare, but potentially deadly brain infection. Use boiled and cooled tap water, sterile or distilled water, or saline solution instead.


Washing your hands often will help protect you from germs. If soap and water are not available, use an alcohol-based hand rub.

Protecting Others

Cover your mouth and nose with a tissue when coughing or sneezing. It may prevent those around you from getting sick. (Most experts believe that flu viruses spread mainly by droplets made when people with flu cough, sneeze or talk.)

Prevent Reinfection

Change your toothbrush at the first sign of a cold or the flu. These germs will sit on your toothbrush, usually in wet environment, and can reinfect you. Change your toothbrush as often as necessary.


Breast Cancer And How To Help Your Friend Or Relative Who Is Suffering


Breast Cancer And How To Help Those Who Are Suffering

Every three minutes, someone in this country is diagnosed with breast cancer.  And for every diagnosis, there are so many friends and family who desperately want to help, but have no idea what to do.

There is no one-size-fits-all answer, so we rely on our survivors for a  list of support ideas. You want to do something to show you care. Here is  insight into the acts of kindness your friend or family member may most appreciate.

How To Help

Be Present

Helping a friend diagnosed with cancer requires just being there. Sit there. Do not offer platitudes. Just hold your friend’s hand and let them talk when they need to. They need to talk about what’s happened. You will not be able to make the cancer go away. You can, however, help your friend feel safer. When they are scared, it’s important to know that someone is there.

When a friend is diagnosed with breast cancer, it’s not easy to find the right words. Don’t retreat from her because you’re afraid of saying the wrong thing. She needs you now more than ever, so go out of your way to be there and stay in touch.

Be A Listener

It’s a hard thing to do, sitting in someone’s pain with them, but that’s what your friend needs from you right now. It’s your natural instinct to want to make her feel better by saying things like, “You’ll be okay,” or “You’re so strong! You will beat this!” or “You’re only given what you can handle.” Saying these might make you feel better, but they won’t make her feel better, because you don’t really know that she’ll be okay.  Most of the survivors cautioned against offering platitudes or false assurances.

When you do talk, demonstrate how well you heard by restating what was said – this is a technique of reflective listening.  Good listening skills can be used to increase understanding, clear up any confusion and reinforce your supportive relationship, so sometimes the perfect words are none at all.

Offers Of Assistance

Your help with daily tasks and chores is often valuable for a friend with breast cancer. Normal chores and errands still have to be done while a friend is battling cancer, but these can be daunting. Offering practical help can often be the kindest thing you can do-this may include driving, house cleaning, laundry, childcare, meal preparation, grocery shopping, etc.

Be creative with the help you offer. Remember that your friend’s needs may change, so be flexible in shifting your plans as needed.

Be proactive-this means never say something like, “If you need anything, let me know,” or “Please call me if you need help.” Your friend will not call you in the midst of her anxiety.

Instead, think of things you know she’ll need help with, and get on it-just do it! Show up with groceries or meals, plan on driving to her medical appointments or her children to their activities, send a housekeeper, etc.  Do not wait to be asked because it will not happen.

Silent Messengers

Talking on the telephone takes more energy than people realize. Frequently, your friend may need rest during the day, so if she does not answer calls, do not take this personally. Cards, on the other hand, are perfect. She doesn’t have to exert energy to react to them. She can read them when it’s most convenient and reread them.

If you are not close by and can’t offer hands-on support, be a virtual supporter and help with her communications. A great way to help a breast cancer patient is to visit their page on a site like Mylifeline.org, Caringbridge.orgLotsahelpinghands.com, or Carepages.com (or help them set one up if they don’t have one). Such sites let people (or friends or family) build private or public communities where patient updates and schedules can be shared. I have created pages for a family member and several friends. This proved to be very helpful, especially for their caregivers, who had been besieged with calls and emails.


Treat your friend like a princess! Pamper her and yourself with a spa treatment, flowers to celebrate healing or treatment landmarks, a great book, shopping spree…anything to lift her spirits and make her feel special! Entertain your friend’s children for a day to give her a “quiet” day to relax.

  • Magazines, audio books, novels, books of short stories or poetry, or gift cards to purchase reading material
  • DVDs of movies, TV shows, or documentaries
  • Pictures of friends and family
  • Accessories (earrings, bracelets, scarves, ties, hats), makeup, or beauty items
  • Crossword or Sudoku puzzles
  • Note cards or a journal
  • A video message from family and friends
  • Gift certificates for massage, spa services, restaurants, or museum/art gallery passes
  • Portable hobby supply kits such as scrapbooking, drawing, needlepoint (my personal favorite)screen-shot-2016-10-14-at-3-13-07-pm









-anything that gives her joy outside of what she is going through and will take her away from the medical and put her back into everyday life.


Hope is an important part of giving support. Your attitude will affect everyone around you and brighten even the darkest days.

  • Talk with positive, upbeat people to recharge your own “hope battery.”
  • Feel free to shield your loved one from those who are negative or insensitive.
  • Stay positive, celebrate victories – no matter how small – and remain focused on the goals of treatment.

Lift your friend’s spirits as well as your own by planning and taking weekend trips, visits to friends, or working on a hobby that you both enjoy. Set a goal of openness and sharing-this will keep your relationship strong.



Falls In Elderly Account For 70% of Accidental Deaths in Older Population

A fall can change your life. Falls in elderly can lead to disability and a loss of independence.  Falls can cause physical and financial devastation. It’s critical to assess older adults’ strength, balance, and mobility to determine individual fall risk and educate all about fall prevention. The risk and frequency of falls increase with age and can lead to death.

A single fall is not always a sign of a major problem. The fall may simply be an isolated event. However, recurrent falls, defined as more than two falls in a six-month period, should be evaluated by a healthcare professional for treatable causes. Each year, millions of older people—those 65 and older—fall and less than half report this to their doctor.  Falling once doubles your chances of falling again.

Risk Factors for Falls In Elderly

A risk factor is something that increases a person’s risk or susceptibility to a medical problem or disease.

As the number of risk factors rises, so does the risk of falling. Many falls in elderly are linked to a person’s physical condition or a medical problem, such as a chronic disease. Other causes could be safety hazards in the person’s home or community environment. Here are the most important risk factors in the elderly that lead to falls:

  1.  Low blood pressure
  2. Vitamin D deficiency
  3. Medications and/or alcohol
  4. Vision problems
  5. Foot problems or footwear
  6. Fear of falling
  7. Home hazards
  8. Hypoglycemia
  9. Seizures
  10. Cognitive impairment
  11. Sensory deficits

Make Safety A Habit

Although falls can happen anywhere, well over half of all falls in elderly happen at home. Falls at home often happen while a person is doing normal daily activities. Some of these falls are caused by factors in the person’s living environment.

Other factors that can lead to falls at home include
  • loose rugs
  • clutter on the floor or stairs
  • carrying heavy or bulky things up or down stairs
  • not having stair railings
  • not having grab bars in the bathroom

Here are improvements to make in your living environment to improve your safety and prevent falls in elderly:

An important step toward preventing falls at home is to remove anything that could cause a trip or slip while walking. Tripping on clutter, small furniture, pet bowls, electrical or phone cords, or other things can cause a fall.  Slipping on rugs or slick floors can also cause falls.

Arrange furniture to allow plenty of room to walk freely. Also remove items from stairs, hallways, and pathways.

Be sure that carpets are secured to the floor and stairs. Remove throw rugs, use non-slip rugs, or attach rugs to the floor with double-sided tape.

Put non-slip strips on floors of bathtub and shower.

Be careful when walking outdoors and avoid going out alone on ice or snow. A simple slip on a slick sidewalk, a curb, or icy stairs could result in a serious injury.

During the winter, ask someone to spread sand or salt on icy surfaces. Be sure to wear boots with good traction if you must go out when it snows. Better yet, don’t take chances walking on icy or slippery surfaces.

Poor lighting — inside and outdoors — can increase your risk of falls. Make sure you have enough lighting in each room, at entrances, and on outdoor walkways.

 Good lighting on stairways is especially important. Light switches at both the top and bottom of stairs can help.

Place a lamp within easy reach of your bed. Put night lights in the bathroom, hallways, bedroom, and kitchen. Also keep a flashlight by your bed in case the power is out and you need to get up.

 Have handrails installed on both sides of stairs and walkways. If you must carry something while walking up or down stairs, hold the item in one hand and use the handrail with the other.

Properly placed grab bars in your tub and shower, and next to the toilet, can help to avoid falls.  Have grab bars installed, and use them every time you get in and out of the tub or shower. Be sure the grab bars are securely attached to the wall.

In addition to these recommendations, click here for a checklist to prevent or minimize falls in elderly.