 Wednesday 3-10-2010
Favorite home remedies (Part 2)
Now, the question is, why do some treatments, home
remedies or otherwise, work wonders for your best
friend, but don’t seem to change a thing for you? The
answer lies deep within your nervous system. There is
extensive research going on currently in Germany on the
master control system of the human body, the nervous
system. What has been found is that there are two situations
that will cause a human nervous system to “down
regulate”.
Situation 1 - Blocked regulation. If you are someone
who fi nds that you have tried absolutely everything that
was technically supposed to work, from diet and exercise
to specifi c medications or supplements, and got little to
no change in your situation, this is probably the case for
you. When you have blocked regulation, there is something
actually blocking your nervous system from utilizing
things correctly.
Situation 2 - Switched regulation. When the body is
“switched”, the parasympathetic (rest and digest) half of
the nervous system and the sympathetic (fi ght or fl ight)
half are working at the exact opposite times. For example,
you should be in parasympathetic mode while you are
sleeping. If you fi nd yourself awake, mind racing, tossing
and turning, your body is in the sympathetic mode
instead. In this situation, the body will normally act in
total opposite of what it should. Such as taking a fi sh
oil supplement for high cholesterol, yet your cholesterol
only gets higher.
The research clearly shows that there are fi ve main reasons
for these two situations. They include heavy metal
toxicity, chemical toxicity, immune challenges (fungus,
parasites, viruses, bacteria), food sensitivities, and surgical
scarring. These fi ve reasons will not allow the body
to properly heal itself. The good news is there are various
tests you can perform to fi nd out if this may be your situation.
I use an HRV machine every day to see whether or
not this is the case for my patients.
Thursday 1-07-2010
Favorite home remedies(Part 1)
From Ancient China to Grandmother’s
cookbook, no matter what
the ailment, it seems someone has
got a remedy. I have compiled my top
five favorite tried and true home remedies to share with
you.
1. Hypertension - For high blood pressure, you had
better be chomping on some celery! There is a very special
enzyme in chewed (not juiced) celery. To get the
benefit, you’ll need to consistently eat two complete
stalks per day.
2. Diabetes Type II - For glucose/insulin issues, if
your diet is clean, nothing works better than cinnamon.
You’ll need to use about ½-1 tsp. of it daily on your oatmeal,
in your tea or however you choose but, more does
not equal better. Stay within this range.
3. Headaches - For tension or stress headaches, get
some peppermint and lavender essential oils. Use two
drops of lavender and one drop of peppermint, mixed
with a drop or two of olive oil, and rub into your temples
and around the back of your hairline. Just be sure your
oils are 100 percent pure.
4. Sinuses - For chronic sinus issues, there’s no way
around it, you have to eliminate dairy from your diet.
Secondarily, take some Vick’s Vaporub and put it on the
bottom outside edge of your feet at night. I would discourage
long term use due to the mineral oil base, but
use it until they clear up. I still don’t know the mechanism
behind how this one works, but it definitely does
work. For acutely clogged or inflamed sinuses, drop a
few drops of Eucalyptus oil in a hot steamy shower.
5. Warts - This works for all kinds of warts, but works
especially well for Plantar’s warts. Take a thin strip of
the middle of a garlic clove and place it directly on the
wart with duct tape (so no air can enter) for 24 hours. The
properties of garlic will actually pull the papilloma virus
out. If after 24 hours it doesn’t look completely gone, repeat.
Just be careful of harming the skin around the wart,
as garlic can be invasive.
Monday 11-30-2009
The need for prevention (Part 1)
President Obama understands that
if we want to make health care affordable
to everyone (namely the 45
million Americans who do not have
health insurance at all), then it is time to address the underlying
causes of illness and start to provide incentives
for healthy living, rather than only reimbursing for medications
and surgeries.
This comes down to the very basics of true health. Realize
that 75 percent of all of our health care costs are
shoved into trying to fi x chronic diseases once they are
already a problem. Heart disease, diabetes, prostate cancer,
breast cancer and obesity are all preventable, and
even reversible, by simply changing diet and lifestyle
factors. As President Obama recently stated, “This nation
is facing a true epidemic of chronic disease. An increasing
number of Americans are suffering and dying
needlessly from diseases that can be delayed in onset if
not prevented entirely.”
Did you know that out of the top 37 industrialized nations
in our world, America ranks dead last (37th) for
actual health? Take a guess where we rank for health care
spending…that’s right, #1. So we spend the most money
on our health, and that buys us an astonishing last place.
Our “health care” system is truly a disease care system
at this point. Last year 95 cents of every dollar was spent
to treat disease after it had already occurred. Something
needs to change, and fast.
Let’s look at heart disease, for example. In 2006, our
country spent over $100 billion on angioplasties and bypass
surgeries. A randomized controlled trial published
in April of 2007 (New England Journal of Medicine)
showed that angioplasties and stents do not prolong life,
or even prevent heart attacks in stable patients (which is
95 percent of those who receive them). Bypass surgery
prolongs life in less than 3 percent of patients who receive
it.
So, Medicare, other insurers and individuals pay billions
for these procedures that are dangerous, invasive,
expensive and largely ineffective. Yet they pay very little
(if any) for integrative medicine approaches that have
been proven to reverse and prevent most chronic diseases
(accounting for at least 75 percent of health care costs).
A complete study called Interheart, published in 2004,
showed that changing lifestyle could prevent at least
90 percent of all heart disease. Listen to that one more
time…the disease that accounts for more premature
deaths and costs Americans more than any other illness
is almost completely preventable simply by changing
diet and lifestyle? And these same changes can help to
prevent/reverse many other chronic diseases as well? Absolutely.
Monday 11-16-2009
Alternatives for childhood ear infections (Part 2)
Step 2: If you are sure your child has an ear infection,
or is starting to get one, start to manually unclog the
Eustachian tube (that little tube connecting the middle
ear to the back of the throat). In nearly all Otitis Media
cases, this tube seems to be the problem. As it is shorter
and straighter in children, bacteria like to settle in it and
cause problems. By applying moist heat (a heated rice
pack or just a hot damp towel) to the ear and neck area
just behind the jaw, this built up fl uid will soften.
Next you can manually (fi rst two fi ngers or thumb) run
your fi ngers from the back of the ear down the back of
the jaw to the throat area. Always from ear down and
never back up the neck. This helps to move the fl uid out
of the tube so that the body’s lymph system can pick it up
and carry it out of the body.
Step 3: Always replenish the body’s good bacteria.
There are several different “Probiotics” on the market today,
so you have to be careful not to waste your money on
ones that are full of fi llers, or just plain don’t work. I have
two favorites–Ultra Flora Plus Dairy Free by Metagenics,
and if your child has been on antibiotics in the past,
Lact Enz by Standard Process. They are not available
over the counter, but are very affordable. Talk to your
natural health care provider.
Step 4: See your chiropractor. Remember how your
brain and spinal cord send out nerves to every body part?
If there is as much pressure as the weight of a dime on
one of those nerves, that nerve will function at 65 percent
less than it is supposed to. Every child I check with ear
infections has a spinal misalignment in the neck, causing
some of this pressure on the nerves going to the ear and
Eustachian tube. With this interference, do you think that
ear and tube will function properly? If you’re nervous
about bringing your child to a chiropractor, do a little
research on the internet fi rst. You will notice that a chiropractic
adjustment no longer consists of “cracking” the
bones. There are many very gentle methods of removing
nerve interference, especially in children.
Step 5: Remove the dairy. I am sorry to say that if you
or anyone in your family is suffering from ear troubles,
or sinus infections, dairy must be eliminated from your
diet. There is much more useable calcium in leafy green
vegetables anyway, so eat those instead. It is my guarantee
that you will be instantly amazed at what removing
this one component will do for you.
Tuesday 11-10-2009
Alternatives for childhood ear infections (Part 1)
Next to the common cold, ear infections
rank on top as far as childhood
illnesses in our country. By the
age of 3 years, three out of every four
children will have suffered at least one ear infection.
For kids, these infections also rank on top for prescribed
antibiotics. As most of you understand, this is
where the danger comes in. We must remember that the
“good bacteria” in our bodies hold more than 75 percent
of our immune system. Sadly, antibiotics do not know the
difference between good and bad bacteria. They happily
kill off both, leaving your child with an extremely compromised
immune system.
Did you ever wonder why most of the time when a
child suffers an ear infection and takes an antibiotic for
it, that weeks or even days later, another infection surfaces?
This is simply because the child’s immune system
has been destroyed, and whatever common cold, infection,
bacteria, etc. he or she comes in contact with easily
settles into a cozy home in your child, as there is nothing
left to fi ght it off.
The next very real danger with these highly over-prescribed
medications is the fact that we now have to deal
with “superbugs”–the super resistant bacteria that have
developed their own immunity to the stronger and stronger
antibiotics being produced. Back to scenario 1, your
child contracts another middle ear infection and receives
an antibiotic, but this time it doesn’t seem to help at all.
You take your child back in, and sure enough, the antibiotic
wasn’t strong enough. A new, stronger antibiotic
is then prescribed. This stronger version seems to do the
trick (this time), but now even more of your child’s good
immunity is killed off.
Incidentally, good bacteria are not only for immunity,
they are also extremely important for proper growth and
digestion, and for help with shunting the proper nutrients
to the right organ systems, among many other things.
In an otherwise healthy child, it can take more than six
months to replenish what was lost with a single regimen
of antibiotics.
Now, I need you to understand something very important–
there are cases when antibiotic use is most defi nitely
necessary. However, it is my goal to make sure that you
are an informed consumer. You should know the risks involved
and you should also know that in most cases there
are alternatives that in my experience work much better
and even faster, and can only boost the immune system.
Step 1: If you are unsure of your child’s diagnosis or
would like more information on how the body can work
to heal itself, don’t be afraid to ask your doctor or to get
a second opinion.
Thursday 10-26-2009
Emotional detoxification (Part 2)
3. Practice Yoga. Whether you just perform a few poses
on your own at home or join a class, this is truly one very
essential part to perfect emotional health. Not only does
Yoga clear out toxic emotions, and detoxify at a cellular
level, it is a wonderful full body workout as well! You
can modify your practice to fit your level so age and/or
experience are not excuses.
4. For a clearer head and instant energy, stimulate your
lymphatic system in the shower by using a loofa on your
skin. Use small circular motions starting at your heart
and working up to your head and then work down to your
feet. This also removes dead skin cells so that your body
can much more effi ciently eliminate waste. After this (if
you’re brave enough), turn the water on as cold as you
can stand it for three minutes, and then as hot as you can
stand it for three minutes. Also known as hydrotherapy,
this is one of the best ways to keep your cells clear and
functioning properly.
5. My personal favorite, get a massage. You don’t have
to see a professional, although that would be OK too.
Just recruit your nearest loved one, and heat up some coconut
or olive oil to just past body temperature. Start at
the head and neck and work your way down to the soles
of your feet. You will actually notice a big difference in
your spirit by just spending 10 minutes per week with
massage. Make sure to return the favor to whoever is
helping you.
6. Emotional Freedom Technique (EFT). This is an
acupuncture-based technique that you can learn and use
at home on your own. Some very recent studies on blood
pressure for example show that more than 85 percent of
high blood pressure issues are emotionally related. That
high of a percentage makes you wonder about other ailments
and their emotional connection. EFT is one way
that many natural health care practitioners use to help alleviate these emotional “health blocks”. You can find out more about EFT at educatingwellness.com.
Monday 10-26-2009
Emotional detoxification (Part 1)
Just as important as cellular detox,
is emotional detox. Effectively
releasing negative emotions such as
anger, jealousy, depression, etc., will
leave you feeling rejuvenated, energized, happier, and
even pain free.
Often times stress is stored in certain places such as the
stomach, neck and shoulder area, low back, and forehead
causing muscle tension and pain. Release these toxic
emotions using the following steps and you’re sure to
find yourself and those around you with brighter spirits.
1. Start your day ahead of your emotions. Make sure
you have a notebook and a pen next to your bed. As
soon as you wake up, invigorate yourself with fi ve deep
cleansing breaths. Breathe in through your nose feeling
your belly expand and then out through your mouth as far
as you can. This not only clears your brain, but increases
metabolism and detoxes stagnant air from the lungs.
Next, consider any thoughts, feelings, or emotions you
would like to release. As you write them down, consider
them released from you. Next write down a few goals for
your day.
2. There are times when negative emotions need a
symbolic release. Here are a few different ways to accomplish
this, but be creative and make up some that suit
you. If you are someone who is having a deep-seeded
issue with a specifi c person, one of the best things you
can do is actually sit down and write a letter to them. The
letter does not have to be mailed, as a matter of fact, if
it states anything negative in it towards that person, you
should burn it after you’re done. Another good symbolic
“ceremony” is rock throwing. Gather as many rocks as
negative emotions and as you throw each one, feel that
emotion is released.
Tuesday 10-20-2009
The 15 minute miracle (Part 2)
3. Remember, stretching will increase your overall
strength gain by 20 percent, so make sure you end off with
5 minutes of good quality stretching and/or yoga poses.
When you stretch, it is very important to spend at least 15
to 20 seconds in the actual stretched position, and please
no bouncing.
Another great thing about the FMM is you don’t actually
have to do it all at once. Get your cardio done fi rst
thing in the morning, your resistance mid-day, and your
stretching at night, and it still count! Do I still hear any
excuses out there? Good.
One other important point is this; exercise is cumulative,
meaning if all you did was the FMM all week, you
would still be 105 minutes closer to a fi tter you at the end
of the week. And guess what; sitting on your backside is
cumulative too! So for this extremely busy and hectic holiday season, make a pact to yourself that if there’s no time to get to the gym, you will at least get your FMM in for the day!
Monday 10-19-2009
The 15 minute miracle (Part 1)
Have you ever gotten through an
entire day of non-stop on the go, and
realized that you didn’t spend any time
working out? Or maybe you made it
through an entire week or longer? I hear people complaining
about it all the time, if only I had a few extra minutes
in my day, then maybe I could exercise.
Well I’m here to tell you, you don’t have to plan two
hours for your workout! As a matter of fact, workouts that
long create way too many free radicals, which cause you
to get old very quickly. A good 45 minutes to an hour is
about perfect. We all have those days, though, where our
exercise routine is just not going to fi t into the schedule!
That’s where the 15 Minute Miracle (FMM) comes in.
There are three very distinct parts to the FMM. They
include a cardiovascular section, a resistance section, and
a stretching section. Here’s how it works:
1. Always start out with 5 minutes of cardiovascular
work. My favorite cardio for the FMM is jump rope. You
have no idea what a great workout you will get jump roping
continuously for 5 minutes–trust me, it seems like an
eternity. Jumping rope will work your entire body, and because
there are so many different variations, it never gets
old.
If you are not ready to start with jump rope, be creative.
Rebounding with your trampoline or even just marching
in place will count as well. The point is to get your heart
pumping oxygen to your lungs and the rest of your body
cells.
2. By using weights, bands, or even the fl oor or wall,
you can creatively put together 5 minutes of resistance
training. Ideas for resistance include wall or fl oor pushups,
wall sits (like you are sitting in a chair up against the
wall–without the chair, of course), lunges across the fl oor
with dumbbells, standing squats, sit-ups on a physio ball,
using bands or tubing, the possibilities are endless. My
favorite combo is physio ball push-ups, standing dumbbell
lunges with calf raises (up to tippy toes), fl oor plank
(forearms and toes on the fl oor with your body in a straight line-for abs), and tricep dips on a chair.
Tuesday 10-13-2009
Enzymes and digestion (Part 2)
Whether it’s a tickle in the back of your throat, or a little
pressure in your sinuses, immediately start an enzyme
protocol. My favorite protocol in this case is to take two
to three Zypan with a large glass of water right away and
then two every 3 hours until bedtime. Repeat the next day
if you still feel anything. Zypan, by Standard Process, is
the most all-inclusive and most affordable enzyme I can
fi nd. It is available through your natural health care providers
(including chiropractors, nutritionists, acupuncturists,
naturopaths, etc; they cannot be sold over the counter
at this time). Enzymes are also very safe for children in
the right doses. The point is, make sure you fi nd the ones
that work best for you, and use them daily as a part of your
wellness routine.
Here are a few other very essential ways to enhance your
digestion. First, it is extremely important to bring your
body into a parasympathetic state while eating. The parasympathetic
half of the nervous system is for resting and
digesting. The sympathetic half is “fight or flight”. Typical
Americans stay in the “fight or flight” stage while eating,
as they are always in a hurry and always multitasking.
If you sit down, take a deep breath and relax before you
eat, you will be in the proper digestive state. Secondly, try
not to eat when you are stressed or thinking about something
stressful. Studies show that even if your digestion
is adequate, eating when stressed will cause all of your
nutrients to be stored as toxins. And lastly, remember, digestion
starts in your mouth. One of the easiest and most
essential things you can do to aid in your digestive processes
is to chew your food, thoroughly! By adding some
enzymes, eating in the parasympathetic state and chewing
your food, you will undoubtedly notice amazing changes
in not only your digestion, but your overall health.
Friday 10-09-2009
Enzymes and digestion (Part 1)
Whether it’s loose stools/diarrhea,
constipation, bloating/gas, acid refl ux/
heart burn, or just a sour tummy, these
are all your body’s warning signals
that there is something major going on within the body.
Poor digestion is the single most important symptom to
pay attention to in any situation. Understand this–if your
digestion is not working as it is supposed to, any nutrients
you are putting into your body are not properly absorbed.
Unabsorbed nutrients cannot feed the cells the building
blocks they need to thrive (or even survive for that matter).
For this reason, in order to heal a body from the inside out,
the gastrointestinal system is the very fi rst system to regulate.
Skipping this step will prove detrimental to proper
healing.
Because of the constant intake of polluted air, water,
food, pharmaceuticals, etc., the average American body is
severely lacking proper enzymes. Enzymes are the body’s
little heroes, constantly controlling every function of every
cell. From fi ghting off colds and fl u to healing the body after
a sports injury or surgery, I have found that proper enzymatic
function is second to none in maintaining proper
wellness and increasing total health.
Signs and symptoms that your enzyme function is lacking
include: fatigue, undigested food in the stool, getting
sick often, allergies, gas/bloating, heart burn, IBS, osteoporosis (not able to draw minerals from food), cravings
(especially sugar and chocolate), headaches, fl uctuating
blood sugar levels, PMS, yeast issues, degenerative diseases, and so on. Proper enzyme use will not only bring
your body closer to perfect health, but it will help acutely
as well when your body gives you that fi rst little sign that you are getting sick.
Wednesday 10-07-2009
The slow cooking miracle(Part 2)
Rinse and dry the chicken. Put one bouillon cube inside
the cavity. Squeeze the lemon, reserving the juice. Put the
lemon rinds in the cavity. Put the chicken in the slow cooker,
breast side up and sprinkle with the paprika and parsley.
Place onion wedges and garlic around the chicken. Pour
over the lemon juice and vinegar and season with salt and
pepper. Crumble the remaining bouillon cube and sprinkle
that over the chicken. Top with the yams and mushrooms.
Cover and cook on HIGH for 3½ to 4½ hours (if you have
a meat thermometer, the thickest part of the thigh should
reach 180 degrees.
Salsa Chili with Cilantro Cream
1 pound boneless beef chuck or round steak cut into bite
size pieces (grass fed of course)
1 large yellow onion, chopped
2 cloves fi nely chopped garlic
1 Tbs. chili powder
2 tsp. ground cumin
2 (16 oz.) jars of Newman’s Own or other organic/homemade
salsa
2 diced tomatoes (with seeds/juices)
1 medium red or green bell pepper, seeded and chopped
1 (15 oz.) can of organic pinto or kidney beans
Sea salt to taste
Cilantro Cream
2/3 cup organic sour cream
¼ cup minced fresh cilantro
2 Tbs. freshly squeezed lime juice
Put the meat, onion, garlic, chili powder, cumin, salsa,
and tomatoes in the slow cooker and stir to combine. Cover
and cook on LOW for 5-6 hours. Add pepper and beans,
season with sea salt, and continue on LOW for another 2
or more hours (the longer it simmers, the better it gets).
For the Cilantro Cream, combine all ingredients in a bowl
and stir well. Cover and chill until serving. Dollop on top
of each bowl of chili.
Peach Crumble Dessert
2 pounds of fi rm, ripe peaches, pitted, and thickly sliced
¼ cup organic rolled oats
¼ cup pure maple syrup
¾ cup coconut or buckwheat fl our
1 tsp. baking powder
½ tsp. ground cinnamon
Pinch of ground nutmeg
¼ tsp. Himalayan sea salt
1 stick (organic pasture fed) real butter cut into pieces or
½ cup virgin coconut oil
Coat the slow cooker with a little butter or coconut oil.
Place the peaches in, cover and cook on high for 30 mins.
Meanwhile, combine the oats, fl our, syrup, baking powder,
cinnamon, nutmeg, and salt in a bowl and mix. Add
this to the top of the peaches after the 30 mins (try not to
touch the sides of the slow cooker to prevent burning). Put
butter or coconut oil pieces on top. Cover and cook on
LOW until the peaches are tender (2½-3 hrs). For an extra
special occasion, whip up some real cream or organic ice
cream/rice dream for a topping.
Tuesday 10-06-2009
The slow cooking miracle(Part 1)
It’s that time of year again…leaves
are starting to turn and dark nights are
coming sooner and staying longer. A
somewhat refreshing coolness is in
the air. Grilling season is coming to a halt as more of the
indoor cooking and baking takes precedence. In my opinion,
there is nothing healthier, more effi cient or tastier than
a slow cooked or crock pot meal.
The best way to avoid P450s (cancer causing molecules
produced when cooking meats too quickly), and to actually
get the most essential nutrients from your food without
changing its molecular structure (aka the microwave);
is by far the infamous slow cooker.
Another huge advantage to using your crock pot is the
fact that it is so quick and easy. At our house, either the
night before or the morning of, we throw everything in,
put it on low and let it cook all day. Then comes the best
part, while you are working, carting kids around, running
errands, etc, your slow cooker is doing its work. When it’s
fi nally time to come home, dinner is perfectly ready for
your table. These are guaranteed to be a family hit, and
defi nitely top the list for optimal nutrition.
Another great plus to slow cooking is the leftovers. You
can make a lot of food with a crock pot, and its fun to get
creative with the leftovers! Here are a few of my favorite
crock pot delights.
Spicy Bean Dip Appetizer
2 cans organic refried beans, (about 15 ounces each)
1 envelope organic taco seasoning mix (or 2 Tbs. Country
Seed’s special taco seasoning blend-my favorite)
½ cup chopped organic onion
2 cups shredded Monterey Jack cheese or a Mexican
cheese blend (raw cheese is best)
2 to 4 drops Tabasco sauce, or to taste
chopped jalapeno or mild chilies, to taste
Place refried beans, taco seasoning, onion, cheese, and
Tabasco sauce in the crockpot; stir well to blend. Stir in
chopped jalapenos or mild chilies. Cover and cook on
LOW until cheese is melted, about 1 to 1½ hours; add
a little water if mixture seems too thick. Serve from the
crockpot or slow cooker with some non-GMO baked tortilla
chips. Makes about 4 cups.
Balsamic Lemon Mushroom Chicken
One free range chicken (3-4 lbs)
2 cubes of organic or MSG free bouillon cubes
1 small lemon
¼ tsp. paprika
3 Tbs. minced fresh fl at-leaf parsley
1 large onion cut into wedges
2 cloves chopped garlic
2 Tbs. balsamic vinegar
¼ tsp sea salt
1/8 tsp. freshly ground black pepper
4 yams cut into thick squares
6 oz. thickly sliced mushrooms
Sunday 09-27-2009
A guide to depression (Part 2)
The physical aspect to health includes staying active
and keeping your physical structure fit and properly
aligned. Remember those little neurotransmitters called
endorphins? These are the ‘feel good’ molecules that are
released by the pituitary gland in the brain during exercise.
With continual endorphin release, we can experience less
pain and fewer negative effects of stress and depression.
While exploring the emotional side to the health triangle,
we have been using a wonderful tool called Emotional
Freedom Technique (EFT) in our clinic. This amazing
technique uses acupuncture meridians (no needles
required), and is based on new discoveries regarding the
connection between your body’s subtle energies, your
emotions and your health. EFT is very successful in handling
cases covering a huge range of emotional, health
and performance issues. (For more information on EFT,
visit educatingwellness.com.)
It is very important to understand that when you are
dealing with depression, your body is not deficient in
Zoloft or any other antidepressant medication. Think
of these medications as band-aids or something used to
cover up symptoms, not something that will heal or resolve
your issues over time. I am not saying that these
medications are not needed in some cases. What I am
saying is that searching for the underlying cause of your
depression may lead to faster healing, better and more
lasting results and the absence of side-effects.
Thursday 09-24-2009
A guide to depression(Part 1)
Americans now spend more money
on anti-depressants than the gross
national product of two-thirds of the
world’s countries, yet studies consistently
show that in up to 70 percent of the time, these
drugs are no better than sugar pills. Suicide occurs more
than twice as much on anti-depressants than on sugar
pills in clinically depressed individuals under the age
of 25. These are hard facts to swallow, considering the
rate of anti-depressant use in our country has more than
tripled in the last 10 years.
The true question is WHY is America so depressed?
What is the reason for this signifi cant increase? If we can
fi nd out why and get to the underlying cause, won’t we
be able to resolve it from the inside out? The answer is
an emphatic YES! Since there are three sides to a perfect
health triangle (chemical, physical and emotional), we
must look into each one to fi nd the answers.
The chemical side to the triangle is anything you put
into or onto your body. American soil has depleted by
over 70 percent since the 1920s. This depletion has lead
to an extreme decline in the vitamins and minerals in our
everyday diet. B vitamins, for example, are so important
for producing and maintaining optimal neurotransmitters
that a defi ciency in any of the B vitamins will lead directly
to anxiety and depression symptomatology. The B vitamin
folic acid is very specifi cally linked to depression
and bipolar disorders. Not enough folic acid is one of the
most common nutritional defi ciencies in our country, and
1/3 of depressed adults are low in this vitamin.
There are many studies showing the effectiveness of
supplementing folic acid in patients with depression and/
or schizophrenia. Results showed as much as 92 percent
of individuals treated with folic acid had a complete recovery
within 23 days. A word of caution: if you decide
to use this natural form of treatment for depression, make
sure you speak to your natural health care provider for
information on how much to take and in what form. It is
paramount to get the “whole food” version of the folic
acid as well.
Monday 09-21-2009
Exercise for busy moms (Part 2)
4. Let the kids in the loop. I personally have one to
two days each week where I involve my kids in my
workout routine. From lunges across the yard with my
four year old son on my shoulders, to tricep extensions
on my 11 month old daughter’s jogging stroller. Not
only is it fun for the whole family, it instills a value
of taking care of yourself from a young age. My son
always looks forward to our exercises together. Remember,
whether it’s diet selection or exercise, your
children will most likely keep the values you instill as
long as it is before the age of 9.
5. Consolidation is key. One hour workouts are a thing
of the past. By consolidating your workouts, you can
adequately hit all of the major muscle groups plus your
heart and lungs in one session.
Here are a few of my favorites: Hill sprints with
push-ups and sit-ups at the top of each hill, interval
running (jog, sprint, jog) for 15 minutes with power
cleans at the end, and the mini triathlon-bike as fast as
you can for 10 minutes, swim as fast as you can for 10
minutes, and run as fast as you can for 10 minutes. Effi
cient and effective.
So for all of the Super Mom’s out there, take a good
look at yourself and your life. Being constantly in service
to your children, husband, and others is wonderful, but if
you leave yourself out of the equation, everyone else will
eventually suffer as well. Take time for you.
Learn more about health, fi tness, and wellness at educatingwellness.
com. Join WELL Informed and be “in the
know” about all the latest and most essential wellness
tips, and techniques. Download any past Fit and Fab articles
there as well!
Monday 09-14-2009
Exercise for busy moms (Part 1)
In the spirit of the Olympics, the
little athletes inside of us are begging
to be unleashed. You have probably
noticed yourself re-evaluating your
exercise regime and possibly setting new goals. You may
also be wondering how on earth you will make it work
this time in between running the kids, running errands,
getting to work, finishing the laundry, etc. Where do your
needs fit in?
Not only is it essential to make time for just you every
day, but some of that time needs to be spent keeping
yourself physically fi t. Once you’ve made the decision
to do it, the actual time you need will almost
magically appear.
I do have some suggestions, though, on how to stay
fi t and motivated in spite of your hectic and busy lifestyle.
1. Stick to a schedule. Seriously sit down and make
out a daily routine. Just seeing it all on paper will highlight
the areas where you may not have realized you
have extra time. As far as consistency goes, it is important
to schedule your workout at the same time every day
if possible.
2. You don’t have to go to the gym. Now there are
so many options for exercise. From balls, bands, and
mats to weight equipment and elliptical trainers, there
is no excuse to get the job done whether it’s at home or
at the gym.
3. Be accountable. Having a support system is paramount.
It really doesn’t matter if it’s your husband or
your best friend, as long as there is someone there to support
you and keep you motivated and accountable. Do
not skip this step! To me, this is the most important part
of being consistent with your routine.
Sunday 09-06-2009
Weight Loss Made Easy?(Part 2)
Limit yourself to one time every two weeks. Instead of
focusing on your pounds, focus on your increased energy,
your more restful sleep, changes in the way your clothes
are fi tting, and your improved attitude toward continuing
your lifestyle modifi cations. This is the key to continued
success and helps to eliminate rebound weight gain.
Make sure you have time in your life for yourself!
Think about your life for a second…are you spending
any time (even 20 minutes) doing something that you
want to do for you? If you don’t have this time to focus
on yourself and emotionally/spiritually re-charge, you
are risking adrenal fatigue.
The adrenal gland is a small endocrine gland that sits
directly on top of the kidneys. If your system is constantly
in “fi ght or fl ight,” or stress mode, your adrenal glands
will pump out too much of the stress hormone Cortisol.
Cortisol ends up being stored in the fat cells, usually
around the mid-section, thighs and backside.
So we must remember, there are three sides to the
perfect health tri-angle: Chemical (anything you put
into or onto your body), Physical (your structure/alignment,
and fi tness), and Emotional or Spiritual. That
means if you are eating right and exercising and not
losing weight, your Emotional/Spiritual issues must be
addressed in order to progress. Finding time for just
you is step one.
This is the tip of the iceberg, so to speak, as far as
weight loss is concerned, but if you are trying to lose, or
even maintain, in my opinion, you won’t do well without
these tips.
Sunday 08-30-2009
Weight Loss Made Easy?(Part 1)
So let’s see, which diet is your
current favorite? Low carbs, low fat,
high protein, prepackaged, raw, cabbage
soup…the list goes on forever.
Why isn’t there just one good weight loss program that
works for everyone? Because a diet is something that you
“go on”, which means you will surely “go off” it one
day. So even if you do lose weight, what happens 85-90
percent of the time? You gain it all back, but here’s the
kicker–you end up weighing more than you did before
you started! How frustrating! It is time for us to completely
change our brain chemistry as far as weight loss
is concerned.
First, begin to think differently about food. Concentrate
on food replacement, not elimination. When you
focus on all of the things you can’t eat, that is all you will
be thinking about until you fi nally give in. Start to focus
on the huge variety of foods you can eat. Keep food exciting
by varying your choices and trying new and different
foods. This will actually exercise and revitalize your
taste buds.
Stay off your scale! Patients on my weight loss program
are not allowed to get on their scale. You have to
remember that pounds are not always the fi rst to go, especially
if you are exercising at the same time (which
you should be). When you are losing fat while gaining
muscle, sometimes the scale doesn’t move much right
away. Body fat testing and Body Mass Index are much
more important. Secondly, when you get on the scale in
the morning and see that you either didn’t lose or maybe
gained a pound, your whole day is set up for failure.
Once again, a brain chemistry issue.
Monday 08-24-2009
Examining the superfoods (Part 2)
4. Milk Thistle - This is a plant with many qualities.
It has now been shown to aid in the generation of nerve
tissue as well as keep nerve cells alive longer. The reason
for this actually comes from its detoxifi cation properties.
Milk Thistle helps to neutralize toxins being pushed
through the liver. As far as your body is concerned, your
liver is the most important organ for survival. Did you
know that if you were submerged in ice cold water, your
liver would be the last organ to shut down? That’s how
important the liver’s job is. Speaking of the liver, turmeric
(an Indian spice) also protects the liver. Its main
compound is curcumin, which has anti-infl ammatory
properties equal to cortisone and prevents blood clotting.
My favorite way to get these compounds is by drinking
a detox tea.
5. Seaweed - Sea vegetables like dulse and dunaliella
salina are very rich with trace minerals. Seaweed contains
all the minerals found in human blood as well as
other bioactive compounds that lower cholesterol, and
reduce blood pressure.
6. Nuts/Seeds - Full of powerful good fats and qualities
that help you combat chemical and environmental
toxins; RAW (not roasted, not salted) nuts and seeds are
a must for cellular health.
Here’s the point: eating superfoods every day is the
best health insurance you can buy to prevent disease and
stay young forever! Get your superfoods every day and
you can be sure your body will be stronger, healthier, and
more effi cient. If you have questions on how or in what
form to get these superfoods, send me a quick email, I’m
all about revitalizing the health of our community!
Sunday 08-23-2009
Examining the superfoods (Part 1)
We all know that eating fruits and
vegetables improves health, but is all
produce created equal? Let’s discuss
the best of the best, the superfoods.
With superior disease fi ghting capabilities, immune
system boosters, fatigue fi ghters and much more, these
superfoods are an essential part to your daily intake. Almost
every superfood falls into the plant category. The
two exceptions are deep sea fi sh with the healthy omega-
3 oils that eliminate infl ammation and reduce the risk of
heart disease and probiotics, those benefi cial bacteria
that increase immunity and maintain health in the digestive
tract.
1. Cruciferous Vegetables - This category contains
brussels sprouts, kale, caulifl ower, broccoli, etc. Not
only are these foods rich in vitamin C, folic acid, calcium
and fi ber, but broccoli for example contains a compound
called sulphuraphane. This compound kills H. Pylori (a
bacteria that causes ulcers), and as shown by research
done at Johns Hopkins University, is a powerful anticancer
compound. This same research also showed a possible
link between H. Pylori bacterium and Alzheimer’s
and heart disease. So now broccoli is beginning to look
more like a type of medicine (with NO side effects!).
2. Sprouts - You have heard me talk about sprouted
grains or grasses before; you need to hear it again!
Sprouted seeds have an average of 500 percent more nutrients/
vitamins in them than the full grown plant. They
are full of stored energy for their life of production. Remember,
wheat grass and barley grass sprouts contain
over fi ve times more iron than spinach, 13 times more
vitamin A than carrots, and 55 times more vitamin C than
apples! And remember, these grasses are gluten free (the
gluten comes into play once the plant is mature).
3. Antioxidants - The superfoods with the highest
quality antioxidants include pomegranate (protect against
clogging arteries and diabetes), mangosteen (free radical
elimination), gogi berries (anti-aging), and acai berries.
My latest favorite is the acai berry. This dark purple berry
from Brazilian rainforests is probably the world’s richest
source of the antioxidant anthocyanin. Bursting with
anti-cancer properties, infl ammatory busters, sex drive
increasers and free-radical eliminators (especially in the
brain), acai is an every day addition to your diet. I fi nd
the best and most effi cient way to get these powerful antioxidants
into your day is mixed into a protein shake for
breakfast. This way you’ll have it working through your
cells all day.
Sunday 08-16-2009
What is your exercise personality? (Part 2)
Vata is considered the leader of the three Ayurvedic
principles in the body. Vata governs all movement in the
mind and body. It controls blood fl ow, elimination of
wastes, breathing and the movement of thoughts across
the mind. It’s very important to keep Vata in good balance.
A true Vata’s strong points include creativity, enthusiasm,
freedom, generosity, joy and vitality. Vatas are
the ones with an easier time losing weight and a harder
time gaining it. They usually have cold hands and feet
and want to be warm and cozy. Vatas like to do things
quickly, in short but strong energy bursts. They crave dry,
salty and crunchy snacks, and like to keep a varied schedule.
Vatas usually have a very imaginative and creative
nature. Because of this creativity, Vatas enjoy activities
that are creative and variable. Suggested activities include
circuit classes, combo type classes, interval training,
dance, Kundalina or Vinyasa Yoga and meditation.
Since Ayurveda is based on hundreds of years of study, I
fi nd these Doshas to be very accurate, helpful and actually
quite fun to use in many areas of life. If you can pinpoint
your Dosha tendencies, you can use that information to
enhance your chemical, physical, and emotional health.
Notice that all three types have Meditation as a recommended
activity. This ancient science promotes
meditation to the highest extent since using it centers all
threemain components to health (chemical, physical and
emotional). For a more complete Ayurvedic Dosha Test,
visit whatsyourdosha.com. I think you’ll find it quite interesting and very helpful in guiding your lifestyle to fit your personality.
Thursday 08-06-2009
What is your exercise personality? (Part 1)
Do you ever wonder why you
would rather go for a long walk than
lift weights at the gym? According to
an ancient science called Ayurvedic
Medicine, there is a reason for this. Ayurveda states that
there are three main personal constitutions or Doshas:
Pitta, Kapha, and Vata. We all contain parts of all three
of these categories, but we fi t mostly into one of them.
Knowing and understanding your Dosha type can help to
guide you to certain fi tness activities, which in turn can
help you improve your physical, mental, and emotional
body.
Pitta governs digestion, absorption, assimilation, nutrition,
metabolism, body temperature, skin coloration,
the luster of the eyes, intelligence and understanding.
Psychologically, pitta arouses anger, hate, and jealousy.
Pitta’s strong points include ambition, concentration,
confi dence, courage, enthusiasm for knowledge, happiness
and intelligence. Pittas have an athletic, average or
medium build. They usually have no problem gaining or
losing weight, and prefer cooler weather (don’t like to
overheat). Pittas are very outgoing in nature. They are
intense and quite competitive, and like to eat socially.
Pittas are also very precise and orderly; organization is
a strong Pitta quality. Since most Pittas enjoy activities
that are high intensity and competitive and that follow
some type of organization or choreography, your best bet
for exercise type activities include cycling, running, boot
camp, Pilates, Ashtanga Yoga, triathlons, anything with
a competitive edge and meditation.
Kapha is responsible for the emotions of attachment,
greed and long-standing envy. It is also expressed in tendencies
toward calmness, forgiveness and love. Kaphas
are caring, centered, compassionate, content, faithful,
grounded, patient, stabile and supportive. Kaphas are
solidly built, larger boned individuals who tend to gain
weight easily. They have a lethargic personality with
a slow and steady mentality. Kaphas are usually sweet
and gentle in nature. They also tend to crave sweet and
starchy foods (hence the tendency to gain weight). When
learning, Kaphas are slower, but once they understand
it, they rarely forget. Kaphas are fond of activities that
run on a session basis, especially class type settings. A
Kapha’s best bet for exercise: Personal training, Tai Chi,
any cardio combination classes that meets their fi tness
level and meditation.
Saturday 07-25-2009
Give Dad health this year (Part 2)
5. Break a sweat every day. If possible, get 30 minutes
of structured exercise at least fi ve times each week. If you
can’t be consistent with that, at least break a sweat every
day; your body will be able to properly release toxins and
you will push that much needed oxygen into your cells.
Keeping active will not only preserve your muscle tissue
and prevent atrophy, but your risk for all diseases will dramatically
decrease as well by getting that body moving!
6. Take your supplements. This is not just a wise idea
anymore, it is essential. Our foods no longer contain the
amount of nutrients necessary for health due to soil depletion/
erosion. Also, as men age, stomach acid production
declines, making it harder for you to pull in these
essential nutrients. You will need to get your complex
minerals, enzymes and probiotics (good bacteria) by
taking supplements. That said, you also need to avoid
synthetic chemicals, such as acetates, oxides and carbonates.
I have spent years searching for the best whole food
supplement at the best price, and the company Standard
Process is by far the top of my list. (These are not available
over-the-counter, so contact a Natural Health Care
Provider for more information.)
7. Do not use tobacco. Avoiding tobacco of all kinds
dramatically reduces a man’s risk of premature death and
disability from heart disease and stroke, chronic lung disease
and cancers of the lung, larynx, esophagus, mouth
and bladder.
8. Plan a special date with your wife or signifi cant other.
Just trust me; this tiny little step will make your future
years much more enjoyable! Try it, you will see (go for
at least once each month).
9. Spend time with yourself. Easier said than done,
right? Studies show that fi nding at least 20 minutes each
day to de-stress and just “be” will dramatically increase
your production, your abilities and your happiness. It
can even decrease your pain. Just do it, your family will
thank you.
10. Take time to enjoy your children. This shouldn’t
be a chore. No matter how busy you are, set aside special
time just for them. This not only brings you and your kids
happiness, but it actually sets the stage for your children
to be good parents in the future.
Have a wonderful Father’s Day!
Tuesday 07-21-2009
Give Dad health this year (Part 1)
It doesn’t matter if your Dad is
young or old, exercise and a sound
diet are vital for his future years.
What’s most important is the quality
of those years. Living a long, disease free, healthy life
is so much better than a prolonged unhealthy life full of
discomfort. This Father’s Day, give your Dad these 10
tips for true health so that he can live a long, healthy,
prosperous life.
1. Increase the “Man Nutrients.” Once you hit middle
age, your body needs certain nutrients to slow the aging
process. Fiber, vitamins B6, D, E and Magnesium
are your keys to longevity. Find these in free-range eggs,
nuts, seeds and green leafy veggies. Another very important
point is to eat as many raw and/or organic foods as
possible to get the most nutrients with the least chemicals.
2. Decrease calorie dense foods that have little to no
nutritional value. These are the foods usually found in
boxes, cans, bags…anything processed and/or anything
with refi ned sugars. Eating these foods regularly will
quickly lead you to the top three diseases in this country
(heart disease, cancer and diabetes).
3. Eat Superfoods. The foods highest in dense nutrients
and antioxidants are red grapefruit, tomatoes, beets,
cabbage, guava, Swiss chard, cinnamon, pomegranate,
goji berries, prunes, pumpkin seeds, almonds, walnuts,
salmon, blueberries, acai berries/juice, spinach and artichokes.
Eat something from this list every day and your
prostate will be eternally grateful.
4. Don’t abuse alcohol. Alcohol abuse causes 100,000
premature deaths in the U.S. every year. Alcohol is a
powerful drug that slows down the body and mind. It
impairs coordination, slows reaction time and impairs vision, clear thinking and judgment. Be a man and stay in
control.
Saturday 07-18-2009
The economy and your health (Part 2)
Recessions happen all the time. Per the National Bureau
of Economic Research, we have had 32 recessions
since 1854. Subsequent periods of prosperity are three to
15 times longer than the contractions. So the question is:
Will you hide and “ride it out”, or will you use the slow
economy to your long-term fi nancial advantage?
Here are a few opportunities to consider:
1. Buy a new home or offi ce space to rent out or use.
If you have been wanting to move to a bigger space or a
newer home, now may be the time to negotiate. Better
deals are often available during a slow economic phase.
2. Hire top talent for your business. Job ads get a bigger
response than ever during a recession.
3. Remodel. Building contractors are eager to work
right now and building supplies are also cheaper. Top
contractors can build your new addition or modernize
your structure at lower costs and greater speeds than
ever.
4. Leave your stocks alone. If your portfolio is diversifi
ed and you do nothing, history shows you will end up
a winner
5. Negotiate. Whatever it is that you want may have a
softer price than you realize. Just asking if that’s the best
price available may give you some incredible deals!
6. Disagree. There is no real reason for your income to
drop. If you don’t agree with reasons for failure, you can
turn bad times into your advantage.
Let’s refrain from depressing talk about gas prices,
food prices and our failing economy. Concentrating on it
doesn’t make it go away, and it can be detrimental to the
emotional side of the complete wellness triangle. Let’s
instead get ready for what inevitably will come next...
PROSPERITY!
Friday 07-17-2009
The economy and your health (Part 1)
You have heard me speak of this
before, the three main components
to perfect health...physical wellness,
chemical wellness, and emotional
wellness.
The physical side to this triangle includes things like
staying fi t and injury free. The chemical side includes
anything you put into or onto your body (food, vitamins,
skin care, medications, environmental pollution, etc.).
The emotional side includes anything to do with emotional,
mental, or spiritual alignment. This is the side of
the triangle that we will be diving into today.
Because our economy is the way it is right now, “emotions”
are fl uctuating greatly. Financial issues are a major
emotional stress for everyone, but remember, these fl uctuations
are greatly affecting your health and the health
of those around you. We tend to listen to the bad news
about the economy and let our fears control our fi nances.
In times like this, people end up selling their investments
and stopping their expansion plans. We end up getting
depressed and expect things will just get worse.
Well guess what, this is the time that smart people gain
control and actually have an infl ux in their financial situation!
These people buy property and stocks when no one
else wants them. They happily expand their businesses
while others are in fear. They take advantage of the opportunities of the “bad” economy.
Monday 07-13-2009
Grass greatness (Part 2)
Wheat grass juice helps to cure acne and even helps to
remove the scars after it has been ingested for seven to
eight months (of course your diet must be improved at the
same time). It helps to prevent tooth decay as well, and
can eliminate tooth and gum pains if held in the mouth
for 5 minutes (by pulling toxins from gum tissues). It
works wonders for constipation and restoring gut fl ora in
general. It can even help to reduce high blood pressure.
And these are just a few examples!
As an aside, if you have a wheat allergy or sensitivity,
you don’t have to worry about ingesting wheat grass.
Your sensitivity comes from the gluten portion of wheat,
or the protein part. This part comes from the grain that
wheat grass produces, not the grass itself.
So if wheat grass is so helpful in so many different
areas, why aren’t more people aware of it? Since it takes
around 400 million dollars for the FDA to evaluate and
approve functional foods such as wheat grass, it is unlikely
that it will happen soon. Once again it is up to YOU
to do your own research and decide what is right for you
and your family. Wheat grass is not a magic potion, but
when it is used as a total health revitalization program,
it is a powerful botanical “medicine” that enhances and
maximizes your full healing potential.
Once you begin to ingest a high-quality wheat grass
juice, you are sure to feel increased strength, energy, vitality
and health. The best way to get your wheat grass
is to get the seeds and organically grow it yourself. This
way you are able to juice it and ingest it all within 30
minutes for prime chlorophyll consumption. Although it
is the best way, it is time-consuming and not for everyone.
Personally, I am lucky my husband has a passion for
growing it…most of the time. When he’s not growing,
my favorite choice for a greens blend is Dynamic Greens
Powder. Talk to your natural health care provider in order
to fi nd the best choice for you.
Sunday 07-12-2009
Grass greatness (Part 1)
We know how to mow it, walk on
it, have a picnic on it, water it, take
the dog to the bathroom on it, we do
so many things on it, for it, with it…
what about EATING it?
Grass is the most fundamental form of vegetation on
the planet–wherever there is sun, water, and earth there
is grass. OK, so what’s my point? Think about this for
a moment–90 percent of grass weight is its roots. This
enables grass to endure drought, extreme cold and even
fi re. Compare the resilience of grass after a frost to the
vegetables in your garden. Can this fortitude be an indication
of its nutritional powers?
Get this…15 pounds of wheat grass is equal in overall
nutritional value to 350 pounds of ordinary garden vegetables.
Don’t get me wrong, you still need your veggies
for various other reasons, but if you are looking to perfect
your nutrition, grass (more specifi cally organicallygrown
wheat grass) is an essential addition. Wheat grass
is the superior grass because it has been found to have
over 100 elements needed by man. If grown in organic
soil, it absorbs 92 of the known 102 minerals from the
soil. Here are just a few examples of what one of my
favorite dietary essentials can do.
With its extremely high chlorophyll content, wheat
grass is anti-bacterial in nature, which can be used inside
and outside the body for various bacterial issues. This
chlorophyll rebuilds the bloodstream as well, and has
been shown in several studies to restore fertility. Liquid
chlorophyll has the ability to get deep into the tissues,
refi ne them and start to rebuild them.
Wheat grass juice is a perfect detoxifi cation agent. It
binds to toxins, neutralizes them and eliminates them
from the body. Throughout this detox process it helps to
purify the liver and improve blood sugar issues.
As stated in the “American Journal of Surgery,” Dr.
Gruskin suggests using chlorophyll from wheat grass
clinically to “clear up foul smelling odors, neutralize
Strep infections and soothe sore throats, heal wounds,
hasten skin grafting, cure chronic sinusitis, overcome
chronic inner-ear infl ammation and infection, reduce
varicose veins and heal leg ulcers, eliminate impetigo
and other scabby eruptions, heal rectal sores, successfully
treat infl ammation of the cervix, get rid of parasitic
infections, and reduce fever”.
Friday 07-10-2009
Treat your headache naturally (Part 2)
2. Acupressure points. This can be used for immediate
relief and prevention. To perform this, sit or lie down and
relax. Take your thumbs (or choose a helper’s thumbs)
and place them under the base of your skull about three
inches apart. To acupuncturists, this area is known as
the “Gates of Consciousness.” With thumbs in place, tip
your head back slowly and begin breathing deeply letting
the weight of your head match the force of your
thumbs. Hold this position for about three minutes and
then release your thumbs but remain in the same position
for about fi ve more minutes and try to meditate or deep
breathe to ensure the headache doesn’t return.
3. See your chiropractor. Spinal misalignment or “subluxation”
causes irritation to the vital nerves exiting the
spine at the vertebrae. When these nerves are irritated,
your body is not functioning optimally. With headaches,
the subluxation is most commonly in the cervical spine
(neck), but it can be anywhere throughout the spine.
What causes these subluxations? Chemical, physical, or
emotional stress or any combination of the three.
4. Aromatherapy. If your headache seems hormonal in
nature, using essential oils such as clary sage, geranium,
and lavender on the back of your neck or on your abdomen
can affect the limbic system of the brain (a hormonal
regulator). If your headache is due to digestive issues,
lemon and basil oils are the best choice. In this case, add
two drops of one of these oils to a glass of hot water. If
stress is your main trigger, try blue chamomile, valerian,
or mandarin orange. To avoid impurities, be sure to get
the 100 percent pure essential oils (try your local health
food store).
5. Go for a relaxing walk or do some yoga outside. The
fresh air, oxygen fl ow, and circulatory changes coupled
with the clearing of your headspace is a great headache
soothing combo.
However you choose to combat your headache, the
point is to continue to search out the underlying cause,
once you fi nd it and fi x it, you won’t need remedies anymore!
Wednesday 07-08-2009
Treat your headache naturally (Part 1)
If you have ever found yourself
with your eyes closed and your hands
massaging your temples to try to
calm down a surging head pain, you
are not alone.
At any given time, more than 2 million Americans are
suffering from a headache (over 75 percent of them are
women). Genetics, stress, weather, hormone fl uctuations,
and certain foods all play a part in the creation of these
nagging pains.
The question is, what is the solution? Headaches are
your body’s way of telling you something is wrong…just
like a warning light going off in your car. As always, it
is your choice in how to deal with this warning signal.
What usually happens is one of three things.
1. You ignore it and just keep going about life (we all
know what happens when we ignore the check engine
light).
2. You cover up the symptom or “warning light” by
taking a medication of some kind to hopefully get rid of
the pain.
3. You listen to your body and try to fi gure out what the
underlying cause could be.
The latter is most important for long-term health.
There are exactly two possible problems going on when
a headache hits. Either your body is toxic in some way
(toxicity), or your body is lacking something it is in need
of (defi ciency). While you are exploring your possible
toxicities and defi ciencies, there are many ways to help
alleviate the pain and tension naturally without adding
highly processed chemicals (medications) to the mix.
1. Eliminate the trigger foods. Clinically I have found
certain food sensitivities to be the second most common
headache culprit (the fi rst most common is #3 below).
The most common foods causing problems are hot dogs,
fl our, dairy, peanut butter, cheese, wine and chocolate
(and anything “fast” or processed). There are ways to
fi nd out exactly what your food sensitivities are…talk
with your natural health care provider for more info.
Tuesday 07-07-2009
Are you doing your part? (Part 2)
5. Wash with powder detergents instead of liquid, and
wash in cold water. Not only do powder detergents usually
come in biodegradable cardboard boxes, they also use
up much less water (liquid detergents contain up to 80
percent water). Using cold water wash will reduce your
machine’s energy usage by 90 percent. Also, don’t forget
to clean the lint out of the dryer after each use. You will
improve your dryer’s energy effi ciency by 30 percent and
save around $40 each year on utilities.
6. Get rid of the disposable lighters. Most of them contain
petroleum-based fuels (which are toxic to your cells
in the fi rst place) and are made of plastic that does not
bio-degrade. Choose matches.
7. Keep the appropriate amount of air in your tires.
Even brand new tires lose air over time. This causes the
engine to have to work much harder, which in turn causes
your car to give off more greenhouse gases. Maintaining
the proper pressure can improve your vehicle’s gas mileage
by more than 3 percent and can extend the life of
your tires by 15 percent. Also, gradually accelerating and
braking pays off as well. Careful drivers use 35 percent
less gas than more aggressive drivers.
8. Skip the receipt at the ATM and gas pump. If every
American did this, we would save enough paper to circle
the earth 15 times every year.
9. Let your food cool before putting it in the refrigerator
or freezer. Putting hot or moisture-rich foods in
makes it harder for your fridge or freezer to maintain
cold temperatures. Make sure you cover your foods with
a lid or a plate instead of foil or plastic wrap to minimize
waste and eliminate the addition of toxic chemicals into
your food.
If everyone committed to doing even one or two of
these simple tips, our world would be saved quickly and
easily. But that’s just it…it takes everyone to do their
part. Even though it may seem like no big deal when you
are doing it, with time and consistency, it truly adds up.
Monday 07-06-2009
Are you doing your part? (Part 1)
If you have ever found yourself
with your eyes closed and your hands
massaging your temples to try to
calm down a surging head pain, you
are not alone.
At any given time, more than 2 million Americans are
suffering from a headache (over 75 percent of them are
women). Genetics, stress, weather, hormone fl uctuations,
and certain foods all play a part in the creation of these
nagging pains.
The question is, what is the solution? Headaches are
your body’s way of telling you something is wrong…just
like a warning light going off in your car. As always, it
is your choice in how to deal with this warning signal.
What usually happens is one of three things.
1. You ignore it and just keep going about life (we all
know what happens when we ignore the check engine
light).
2. You cover up the symptom or “warning light” by
taking a medication of some kind to hopefully get rid of
the pain.
3. You listen to your body and try to fi gure out what the
underlying cause could be.
The latter is most important for long-term health.
There are exactly two possible problems going on when
a headache hits. Either your body is toxic in some way
(toxicity), or your body is lacking something it is in need
of (defi ciency). While you are exploring your possible
toxicities and defi ciencies, there are many ways to help
alleviate the pain and tension naturally without adding
highly processed chemicals (medications) to the mix.
1. Eliminate the trigger foods. Clinically I have found
certain food sensitivities to be the second most common
headache culprit (the fi rst most common is #3 below).
The most common foods causing problems are hot dogs,
fl our, dairy, peanut butter, cheese, wine and chocolate
(and anything “fast” or processed). There are ways to
fi nd out exactly what your food sensitivities are…talk
with your natural health care provider for more info.
Sunday 07-05-2009
Are you doing your part? (Part 2)
5. Wash with powder detergents instead of liquid, and
wash in cold water. Not only do powder detergents usually
come in biodegradable cardboard boxes, they also use
up much less water (liquid detergents contain up to 80
percent water). Using cold water wash will reduce your
machine’s energy usage by 90 percent. Also, don’t forget
to clean the lint out of the dryer after each use. You will
improve your dryer’s energy effi ciency by 30 percent and
save around $40 each year on utilities.
6. Get rid of the disposable lighters. Most of them contain
petroleum-based fuels (which are toxic to your cells
in the fi rst place) and are made of plastic that does not
bio-degrade. Choose matches.
7. Keep the appropriate amount of air in your tires.
Even brand new tires lose air over time. This causes the
engine to have to work much harder, which in turn causes
your car to give off more greenhouse gases. Maintaining
the proper pressure can improve your vehicle’s gas mileage
by more than 3 percent and can extend the life of
your tires by 15 percent. Also, gradually accelerating and
braking pays off as well. Careful drivers use 35 percent
less gas than more aggressive drivers.
8. Skip the receipt at the ATM and gas pump. If every
American did this, we would save enough paper to circle
the earth 15 times every year.
9. Let your food cool before putting it in the refrigerator
or freezer. Putting hot or moisture-rich foods in
makes it harder for your fridge or freezer to maintain
cold temperatures. Make sure you cover your foods with
a lid or a plate instead of foil or plastic wrap to minimize
waste and eliminate the addition of toxic chemicals into
your food.
If everyone committed to doing even one or two of
these simple tips, our world would be saved quickly and
easily. But that’s just it…it takes everyone to do their
part. Even though it may seem like no big deal when you
are doing it, with time and consistency, it truly adds up.
Wednesday 07-01-2009
Are you doing your part? (Part 1)
We are continually hearing more
and more about the failing health of
our earth. When it comes to helping
out and doing our part for this planet,
most of us fall into one of three categories:
Category one - We are too used to living life a certain
way and refuse to change anything to help.
Category two - We have completely dedicated our
lives to “going green” and will do whatever it takes to
save the earth.
Category three - (the majority of us fall here)…concerned
and wanting to help, but unsure of how and or
where to start.
Recently I decided that it was time for my family to
dedicate a little more time and effort into doing our part
for this earth. I personally wanted to fi nd practical ways
to help that were easy and quick to implement. Throughout
my research I discovered what I think are wonderful
ways for the average family to help out without completely
re-organizing their lifestyle.
1. Shave one minute off your hot shower. By doing
this, you can actually keep 170 pounds of carbon dioxide
from entering the atmosphere. Not to mention the water
it saves.
2. Match up your pan size to your burner size. According
to the U.S. Department of Energy, cooking with a
6-inch pan on an 8-inch burner wastes 40 percent of the
heat. (Also, make sure you are using stainless steel or
glass to minimize toxins in your food).
3. Dry your razor after shaving. Just a quick pat dry
after each use will double the lifespan of your blade and
save space at the landfi ll. Did you know Americans throw
away 2 billion disposable razors each year?
4. Switch to voice mail. Answering machines use up
tons of stand-by energy (electricity consumed by an appliance
even when it is not in use). If you can’t switch
over yet, unplug it when you’re home. If all Americans
converted, we would save more than 2 billion kilowatt
hours of energy. About the same as taking 250,000 cars
off the road for an entire year!
Monday 06-22-2009
Muscle building musts (Part 2)
The Standard American Diet (SAD) is highly depleted
of these important fats. This leads to inadequate production
of testosterone and, consequently, poor muscular development.
Without these vitamins, your body is unable
to properly absorb cholesterol in the diet to make steroids
in the mitochondria. The mitochondria are the “energy
houses” of the cells, so if they’re not working right, your
energy will be at an all time low as well.
Tip #4: Resistance training, such as weight lifting or
using tubing/bands, is an obvious essential for muscular
development. Resistance train at least three times each
week (around 45 minutes per session) for best results,
with some cardiovascular training in between. For faster
muscular development and growth, train with heavy
weight and low repetitions (for example, four sets of
5-8 reps). If you are toning, go with light weights, tubing,
and/or bands, two sets with repetitions in the 12-20
range.
Tip #5: Consistency is the key. Don’t give up! When
you start to get bored with things, change your routine.
When you get past the feeling of wanting to slow down
or quit, you’re in the clear. By then it becomes part of
your lifestyle.
My personal recipe for muscle building and toning:
deep sea fi sh, free range chicken, grass fed bison/venison/
beef, liver, egg whites and yokes, raw milk, raw butter,
cod liver oil, coconut oil/milk, whey protein powder,
raw veggies and brown rice.
It is important to use free range and grass fed meats in
order to preserve the Conjugated Linoleic Acid (CLA),
which is the fat that keeps you thin and strong. Grain fed
meats will cause increases in cholesterol, atherosclerosis
and heart disease. Also, steer clear of other grains besides
the brown rice while muscle building/toning, these will
cause you to hold excess estrogen and thus retain water.
Happy training…the beaches are waiting!
Sunday 06-14-2009
Muscle building musts (Part 1)
Guess what’s just around the corner…
SUMMER! That means no
more hiding under those wool sweaters.
It’s time for some keys to either
toning up (for most of us ladies), or bulking up (for most
guys). Here are my tips for gaining quality lean muscle
in record time.
Tip #1: Protein is not a bonus, it’s a requirement. Without
at least 30 percent of each meal in the protein category,
you set yourself up for muscle depletion. Add a high
quality whey protein shake before bed to help you burn
fat and build lean muscle during your sleep. Add half a
banana and it will also help you sleep better.
Tip #2: Put something in your mouth every two hours.
It doesn’t have to be something big or calorie dense;
some nuts/seeds, raw veggies will do the trick in between
your bigger meals. This is the quickest way to burn fat
and gain or tone muscle. You must keep your metabolism
burning all day long.
Think of your metabolism as a furnace. The veggies
and other complex carbohydrates are the kindling to start
the fi re. The good fats and proteins are the logs that keep
your fi re burning all day. Sugars and other simple carbohydrates
are the equivalent of throwing paper on your
fi re. They burn up instantly and do absolutely nothing for
your metabolism.
Tip #3: Be sure to get adequate amounts of your fat
soluble vitamins (A, D, E and K). But make sure they are
in the form of food or whole food supplements and not
synthetic vitamins. These vitamins are necessary for the
production of testosterone, which is the hormone responsible
for muscle development. And yes, even women
need some testosterone.
Saturday 06-06-2009
Sick kids are OK (Part 2)
Philip Inacao, MD, discusses the importance of getting
sick: “One of the best ways to ensure your children’s
health is to allow them to get sick. At fi rst hearing this
concept, it may sound outrageous. Yet standard childhood
illnesses are of key benefi t to a child’s developing
immune system and it may be inadvisable to suppress
these illnesses.” (NVIC Annual Conference, Washington,
DC. 9/12-15/1998).
For thousands of years, healers have understood that
acute symptoms, such as fever, colds, skin eruptions, diarrhea
and vomiting, permit the body to expel poisons,
to purify and to cleanse, while permitting the immune
system to strengthen and mature. Conversely, interfering
with acute disease expression has been observed to cause
chronic illness. Don’t take my word for it; here is what
some others have to say…
“Sickness is crises of purifi cation, of toxic elimination.
Symptoms are the natural defenses of the body. We call
them diseases, but in fact they are the cure of diseases.”
- Hippocrates
“To check and suppress acute illness means to check
and suppress nature’s purifying and healing efforts, and
to change the acute constructive reactions into chronic
disease conditions.”
- Dr. H. Lindlahr, MD
“Cancer, Tuberculosis, and all chronic diseases were
once innocent colds.”
- Dr. J.H. Tilden, MD
In one study, febrile infectious childhood diseases
were associated with a lower cancer risk in adulthood.
(Med Hypotheses. 1998;51 (4):315-320). In another
study, a history of common colds or gastroenteric infl uenza
prior to the interview was found to be associated
with a decreased cancer risk. (Cancer Res Clin Oncol.
1991;117(4):339-344).
Acute illnesses, which are short term and not comfortable,
are what the body sometimes has to do in order to
prevent deep, long-term damage and to promote long lasting
health.
Saturday 05-30-2009
Sick kids are OK (Part 1)
As parents, it is so very important
to us to keep our children healthy.
However, feeling good and actually
being healthy are two completely different
situations. We don’t want to see our kids suffer,
but illness is a part of life, and children often experience
symptoms like fever, malaise, discomfort and even pain
due to childhood illness.
Webster’s defi nition of health is “…a condition of
wholeness in which all body systems are functioning at
100 percent.” Let’s say, for example, that a virus or bacteria
invades your child’s body. The invader may lay dormant
for several days, waiting for the perfect opportunity
to attack, such as a lowered immunity. Once the invader
attacks, your body fi ghts back with a cellular response.
One of two things will occur. Your body will either
fi ght adequately, and symptomatically you will not even
know the invader was there, or your body will have to
work extra hard to kill it off. If the latter is the case, your
child may develop a fever. A fever is the body’s primary
defense against these invaders. When the body heats up
to above normal temperatures, most invaders are killed
off. Depending on the type of invader, the body may have
to heat up several times to get the job done.
This is decision time. It is extremely hard to watch your
child suffer through an “invasion”, but this is actually a
healthy response. No, your child is not “feeling well”,
but your child is healthy. The body is doing exactly what
it should be to fi ght. If, for example, you give your child
a fever reducer at this point, he/she will probably “feel
better”, but their body will have to start fi ghting all over
again to kill the invader. Can you see how this prolongs
a “sickness”? (There are times when a fever needs to be
addressed. Just make sure you are in contact with your
health care practitioner.)
Rather than viewing symptoms as evil things which
must be destroyed, traditional empirical or vitalistic philosophy
regards them as necessary milestones by which
your child is able to strengthen and mature their immune
system. It is not unusual to hear that a child has had a
growth spurt, stops wetting the bed, experiences emotional
development or starts reading after having a bout
of an acute illness.
Saturday 05-16-2009
The coffee dilemma (Part 2)
As you can see, this is a vicious cycle. Continuing to
stress already stressed adrenal glands leads to more cortisol
accumulation, more overall fatigue, and eventually
more trouble losing weight. In order to free yourself from
this cycle, you must quit the coffee and start exercising
(the exercise rids your body of excess cortisol).
On the fl ip side…if you are someone who is normally
full of energy, sleeps well through the night and wakes up
refreshed, an occasional morning cup of coffee is okay.
You can even get some antioxidant benefi t from it. Follow
these simple rules to be safe:
1. If you are pregnant or breastfeeding, you should always
avoid coffee. Research suggests that drinking more
than 300 mg of coffee daily, or the equivalent of two to
three 8-ounce cups, may increase the risk of miscarriage,
birth defects such as cleft palate and low birth weight.
2. Make sure your cup of choice is organic. Coffee is
one of the most heavily sprayed crops, so drinking organic
coffee is a smart way to reduce your exposure to
toxic herbicides, pesticides and fertilizers.
3. If you drink decaf, try to select brands that decaffeinate
using the “Swiss Water Process.” This patented
method is the best choice, as most of the major brands
are chemically decaffeinated, adding harsh chemicals to
your body.
4. Use unbleached fi lters. The bright white ones are
chlorine bleached, and some of this chlorine will be extracted
from the filter during the brewing process.
If you are trying to cut back or quit, there are some
great alternatives out there. Roasted Chicory is probably
my favorite. The taste is very similar to coffee, but it
will not have an effect on your adrenals. Teas are a great
choice as well, but follow the same four rules above.
Friday 05-15-2009
The coffee dilemma (Part 1)
We have been hearing confl icting
views on coffee and whether or not it
is good for us for many years. Well,
by now you know how I am. I’m all
about doing my own research and fi nding out the facts.
Let’s take a closer look at the physiology.
In order to understand this process, we must understand
how our adrenal glands work. Your adrenal glands
are endocrine glands that sit on top of your kidneys. Normal
functioning adrenals keep your cortisol (a hormone
controlling sleep/wake cycles and metabolism) levels in
check and help to regulate many other hormone functions.
If you have been through a period of increased
stress, whether chemical, physical or emotional, chances
are your adrenals are fatigued. Adrenal fatigue then
causes high cortisol levels. Your body then has to fi nd a
place to store this additional cortisol, and it usually picks
your hips, abdomen and back side.
Ok, bring in the coffee. As you sip from your favorite
cup, enzymes are immediately released from the parotid
gland to start the breakdown into molecules. Once in the
stomach, mucus thickens in order to protect the lining
and to prepare for the immediate change in pH. This
change causes your pituitary (a small endocrine gland in
the brain) to release hormones for digestion.
While being digested or broken down, it must go
through the detox “fi lter” a.k.a., your liver. Through
various reactions, the molecules enter your bloodstream.
Here’s where the problem lies. When you wake up in
the morning, your cortisol levels are naturally regulated,
making you feel awake, alert and ready for your day.
However, if you suffer from adrenal fatigue, this is not
the case. That’s why you end up relying on a morning
stimulant (coffee). This will cause you to feel awake for
a certain amount of time, but once the caffeine and other
oils fi lter out of your system, you feel the need to “recharge”
again, or else continue through your day feeling
drained and fatigued. Additional coffee at this time will
tax the adrenals even more, cause a diuretic effect (dehydrating
your cells), and even more fatigue once the initial
caffeine surge wears off.
Thursday 05-14-2009
Eat fat, get skinny?(Part 2)
2. Use butter (organic is good and raw organic is best).
Did you know that margarine eaters have twice the rate
of heart disease that butter eaters have (Nutrition Week
3/22/91 21:12)? We’ve also been told that saturated fats,
the kind that are in butter, clog the arteries. But according
to a study published in The Lancet (1994 344:1195), the
fatty acids found in artery clogs are mostly unsaturated,
not saturated, as we have been led to believe. Butter is
also a good source of fat-soluble vitamins (A, D, E, K),
and trace minerals like magnesium and zinc.
3. Steer clear of vegetable oils. The way these oils are
processed is the issue. For many years, magazines have
been telling us to replace saturated fats with unsaturated
fats, like those from vegetable oils. This advice does more
harm than good. In the process of producing vegetable
oils, toxic chemicals and high temperatures are used to
extract the oil from the seed or bean. In this process, virtually
all of the nutritional value has been destroyed, not
to mention that the high temperatures turn the oil rancid
before you even bring it home.
4. If you are able to get your red meats from grass-fed
organic animals, you’re good to go. If the meat is store
bought, chances are it is grain fed. This means the quality
of saturated fat in it will cause problems.
5. Start by adding good-quality tropical oils, such as
coconut oils, and real butter. If you are someone who has
been avoiding fat, this is the easiest way for your gallbladder
to get accustomed to the situation. The type of
saturated fat found in these (lauric acid) has anti-fungal
and anti-microbial properties, is stabile at high temperatures
and keeps your cell membranes strong and resistant
to disease.
6. Concentrate on getting a minimum of 30 percent of
your daily calories from a good quality fat source.
Once again, do your own research, be an informed
consumer!
Wednesday 05-13-2009
Eat fat, get skinny?(Part 1)
As Americans, we have been told
over and over again not to eat fat...
fat makes us unhealthy, right? Well,
once again it is time to get down to
the truth about health and nutrition.
I work with many patients that truly believe they are
eating “healthy”. So I ask them what it is they are actually
eating, and they proceed to explain that they stay
away from red meats, eat fi sh or chicken once or twice
each week, never use butter or eggs because they are
watching their cholesterol, use margarine because they
have a history of heart disease in their family, and buy
everything fat-free or reduced fat because they are trying
to lose weight.
I have to give them some credit, because they are just
doing what weight loss magazines have told them to do.
But let’s look at the facts. Over 65 percent of Americans
are now overweight, and half of those are considered
obese. What that means to me is what we are doing in
this country IS NOT WORKING! In fact, clinically the
patients I see with a low fat diet are the most unhealthy
patients I have. Fatigue, depression, GI disorders, insulin
resistance, dry skin, frizzy hair, constant hunger, the list
goes on. So what’s the deal? Is fat fattening? Let’s break
it down.
1. Low fat diets make you hungry. Not including
enough healthy fats leaves your brain feeling unsatisfi ed.
(Remember, your brain is at least 65 percent fat). This
leads to binge eating and more weight gain.
2. Low fat leads to high carbohydrate and low protein
intake. This puts your body into storage mode instead
of burning mode, causing metabolism to drastically decrease
and insulin levels to skyrocket. If you are one of
those people who is constantly working out, but not gaining
muscle or losing fat, this is your problem.
If you want beautiful skin and hair, a tough immune
system, stabile blood sugars and no mood swings, it’s
time to add some fat! Good fats benefi t our heart, normalize
our blood fats and cholesterol, and even prevent
cancer. Here are a few steps to help you add good fats to
your diet:
1. Avoid reduced fat products. When fat is taken out,
chemicals, preservatives and sugar are added to make up
for the taste. Your body does not recognize these things
and ends up accumulating them as toxins.
Tuesday 05-12-2009
A warning on soy(Part 2)
Myth #4: Soy formula is safe for infants. Soy foods
contain inhibitors that inhibit protein digestion and affect
pancreatic function. In test animals, this led to stunted
growth and pancreatic disorders. Soy also causes an increased
need for vitamin D (needed for strong bones and
healthy growth), zinc and iron (needed for healthy brain
and nervous system development).
In fact, these mega doses of phytoestrogens so early
in life have been implicated in the current trend toward
increasingly premature sexual development in girls and
delayed sexual development in boys. Studies now show
that babies fed soy-based formula have 13,000 to 22,000
times more estrogen compounds in their blood than breast
fed babies. Infants exclusively fed soy formula receive
the estrogenic equivalent (based on body weight) of at
least fi ve birth control pills per day. Also, male marmoset
monkeys fed soy formula had a 70 percent decrease
in testosterone levels. This eventually led to disrupted development
patterns, learning disabilities and ADD.
If all of that is not enough to deter you from the soy
bandwagon, a major ongoing study involving close to
4,000 elderly Japanese- Americans showed that those
who ate the most tofu during midlife had up to 2.4 times
the risk of later developing Alzheimer’s disease. In plain
terms, soy shrinks the brain.
Throughout my research on the soy subject, however,
I have found that fermented soy (tempeh, miso, and natto)
is actually okay and may even be benefi cial in some
ways. Needless to say, this is all very concerning, especially
for you vegetarians who rely on soy as a protein
source on a daily basis. The point is that you should always
do your own research. When it comes to your body,
you can’t always take someone else’s word for it. And
remember to trust your instincts. That little voice is there
for a reason.
As always, I am here to give you input on any questionsor
concerns you may have.
Thursday 04-23-2009
A warning on soy(Part 1)
Throughout the past few years,
soy has been heralded as a wonderful
health food full of protein, and a
great alternative for people who do
not tolerate dairy products. I feel like it is time to set the
record straight.
I too was someone who whole-heartedly believed in
the benefi ts soy foods and drinks could bring. Years ago,
I was getting most of my protein content for the day from
soy products. After about a year of this, I began to realize
that my energy was starting to dwindle. Kind of like a
dimmer switch had been turned on and slowly but surely
was being dialed down.
I began to look closely at my diet, and realized that I
was ingesting a lot of soy. Immediately I started researching
everything about soy–how it was grown, how it was
processed and how it was or was not fermented. Actually,
I was shocked at what I found. I would like to educate
on the difference between what we have been told by the
media, and what is truly found in the research. In order to
save room in this article, I will not site my sources. If you would like a list of the resources, please contact me.
Myth #1: Soy foods provide complete protein. The
truth is, like all legumes, soybeans are defi cient in sulfur
containing amino acids (methionine and cystine), and
once the beans are processed, their fragile proteins are
denatured and for the most part unuseable to our bodies.
Myth #2: Soy foods provide vitamin B12 in vegetarian
diets. The truth is the compound that resembles B12 in
soy cannot be used by the human body; it actually causes
the body to require more B12.
Myth #3: Soy estrogens (isofl avones) are good for
you. The truth is these isofl avones are endocrine disrupters.
They can prevent ovulation and stimulate the growth
of cancer cells. Eating as little as 30 grams of soy protein
each day can result in hypothyroidism, with symptoms of
constipation, weight gain and fatigue.
Tuesday 04-21-2009
Top 15 easiest ways to live a healthier life(Part 2)
8. Eat certified organic foods whenever possible,
especially when it comes to meats. Commercial meats
are loaded with hormones, antibiotics and steroids.
Commercial vegetables and fruits are saturated with pesticides,
and due to modern-day fertilizing and growing
practices, they have very little nutrition left in them by
the time we eat them. A good way to do this is to find a
local organic farmer that you can buy foods from directly.
9. Wear cotton, silk, hemp and other all natural fibers.
Synthetic clothing can prevent your skin from breathing
properly and cause you to hold in toxins.
10. Get involved in a local interest group. Connecting
with others who have similar interests is a great way to
enhance your well-being.
11. Get rid of extra junk you have accumulated over
the years. Cleansing your external environment is just as
important as cleansing your internal environment.
12. Only cook your food in stainless steel or
glass…never aluminum! Aluminum is very toxic and is
easily absorbed into food.
13. Start juicing. Juicing is an excellent tool to aid in
detoxing and for putting concentrated whole food nutrition
into your body.
14. Laugh and love as often as possible.
15. Once again, start small…small changes over time
yield big results. Enjoy your journey!
Monday 04-20-2009
Top 15 easiest ways to live a healthier life(Part 1)
The health triangle is made
up of three sides, consisting of
your physical, emotional and
chemical aspects of health.
Improvement in any one of the
three sides increases your overall
health. We will be touching
partially on each of the three sides today in order to help
you continue your gradient toward better health.
Remember, health is a journey, not a destination.
1. Start each day by being thankful for your life and
acknowledging to yourself what a wonderful person you
are.
2. Stop watching useless and/or stressful TV. You
don’t eat garbage, so why allow it into your mind. Instead
learn something new. Think of your brain as a muscle…
the more active you keep it, the less atrophy will
occur. Keeping your mind challenged with new ideas and
concepts is the best way to enhance personal productivity.
3. Drink only purified water.
4. Make a point of helping someone besides yourself
each day.
5. Eat only sprouted grains. Other preparation methods,
such as flours, leave you with enzyme inhibitors that
cause you to gain weight and hold on to toxins.
6. Break a sweat every day. Even if you don’t have
time for a full blown workout, just breaking a sweat will
help you eliminate toxins and enhance blood flow.
7. Keep your intestines cleansed and purified. intestinal
cleansing will not only detoxify your body, but will
also ensure there are no stoppages in the surrounding
organs as well. It is not just important, it is vital to keep your body’s flows moving efficiently.
Monday 04-14-2009
Battling skin conditions(Part 2)
1. First and foremost…keep your body at a normalized
pH by getting at least five servings of raw veggies
each day (by eating them raw, you will get the most
“live” nutrients and fiber), and eating as close to nature
as possible (no processed or “fast” foods). This will take
care of the acidosis issues.
2. Secondly, if you are not moving your bowels at
least once per day, you are CONSTIPATED. This is toxic
bowel. Refer back to #1 to take care of this.
3. Make sure you get enough pure clean (not tap)
water to filter your kidneys, liver, and lungs. Remember,
for every 8 ounces. of caffeinated beverage, you need 16
ounces of water to replenish what was lost.
4. Keep your blood flowing. Yup, you have to exercise.
If you are someone who has been following these
four, and are still having problems, or if you have had
skin problems for a long time, it is not only important, it
is essential to perform a proper detoxification.
Buyer beware on the cleanses and detoxes available
on the market today. Most of them break down to be just
laxatives. These do not eliminate toxins. Many of them
lack essential protein as well. Talk to your natural health
care provider in order to find the right detox for your system.
Monday 04-06-2009
Battling skin conditions(Part 1)
Acne, black heads, painful
boils, and other skin eruptions
not only make you feel introverted
and socially embarrassed,
they are an indication of
a larger problem. When your
skin is suffering in some way, a
critical underlying situation is going on. If ignored, it
could become seriously damaging over time. There are
three major causes of the above mentioned conditions.
1. Poor functioning kidneys, liver, or lungs:
2. Toxic bowels.
3. Acidosis conditions.
Usually it is a combination of all three. Here’s how it
works…your skin is an enormous elimination organ.
When toxins build up in any other elimination organ
(kidneys, liver, lungs, bowels), the body needs to find a
way to get rid of the toxicity in an effort to try to keep
these organs working properly. Also, if your body is too
acidic, skin problems develop due to the extra irritation
from the acid trying to exit the pores.
So now that we understand how it works, let’s discuss
how to get rid of the problem for good.
It is important to know that applying different things
to the surface of your skin may help to lessen the eruptions,
but once you stop using it, the eruptions will come
back with a vengeance. Why? Essentially, you are not
allowing the toxins to be eliminated. So then when given
a chance to eliminate, your body will dump toxins as
quickly as possible. Also, the entire time you are using
the product, your organs are still suffering. The healthiest
way to beautiful skin is by eliminating toxins from the
inside out.
Friday 03-27-2009
No gym required (Part 2)
6. Tricep Dips: Find a bed or couch. Standing on the
floor, facing away from the bed/couch, place your palms
on the edge of the furniture. With knees bent, slowly
bend your elbows (letting your seat dip down toward the
floor). Straighten your elbows slowly to come back to
the starting position. Repeat, doing two sets of 12.
7. Kick-back Glutes: Stand holding onto the back of
a chair. Keeping one leg steady on the floor, point the
toes of the other foot and squeeze your seat as you slowly
kick your leg backward (about two feet behind your
standing foot). The key is to squeeze your seat! Repeat
for two sets of 12 on each leg.
8. Upper/Lower Back: Lie on your stomach on the
floor. Slowly lift your feet, arms and head up making a
crescent shape with your body. Try to hold everything up
for 2 to 3 seconds, and slowly come back down to the
floor. Repeat eight to 10 times.
9. Push-ups: No home workout is complete without
push-ups. Do these on your knees or feet, but just make
sure your lower back is flat (not dipping down, and making
sure your seat is not up in the air). Go for two sets of
eight.
10. Abs: Do your choice of abdominal exercises.
Three sets of 25, completely recovering between sets.
11. Stretch: Don’t forget to stretch all of your muscles
before you finish. Remember, you will get 20 percent
greater strength gain when you do. Also, you won’t be as
sore the next day!
This entire program should take only about 30 minutes.
You don’t need equipment, you don’t have to go
out in the cold, and it hardly takes up any time…anymore
excuses?
Alright then, get to it!
Monday 03-23-2009
No gym required (Part 1)
Okay, so it’s getting to the
time of year when all the
excuses start creeping up about
exercise. The cold and ice
seem to be a big factor when it
comes to getting outside or to
the gym. Well, guess what;
today we will go over a workout
that can be done in the coziness of your own home,
and without the need of any equipment.
1. To begin this workout, you must first get your muscles
and joints warmed up. Start with two sets of 50
jumping jacks (or march in place for 3 to 5 minutes if
you are unable to jump).
2. Stair Running: If you have a staircase in your
house, run (or walk, depending on your fitness level) up
and back down eight to 10 times. If you just have one or
two steps; standing on the floor, step right foot up, followed
by the left, then back down with the right foot followed
by the left. Repeat this cycle for 30 seconds as
fast as you can go, and then switch up the starting foot.
3. Squats: Grab either a sack of potatoes, a young
child (if they’ll let you), or a 10- to 20-pound dumbbell
if you have one. Spread your feet out well pastshoulder
width apart, with your toes facing out. Hold your potato
sack, child or weight tight to your chest, and squat down,
making sure your knees do not go past the line of your
toes. Do two sets of 12 to 20, again depending on your
level of fitness.
4. Shoulders: Grab two soup cans (or light dumbbells).
Stand with the cans/weights in your hands at your
side, with feet about shoulder width apart. Raise your
arms out to the side up to a “T”, and slowly lower back
down. Do two sets of 12. Standing in the same position,
raise your arms to the front and do another two sets of
12.
5. Bicep Curls: Using the same position as in #4, curl
the cans/weights up toward your chest, making sure your
elbows do not leave the side of your body. Do two sets
of 12.
Wednesday 03-18-2009
Food and Mood (Part 2)
4. Proper nutrients. Vitamin D has especially been
linked to feeling depressed. Since our levels are very
low here in the Northwoods (we only get two months out
of the year of vitamin D from the sun), we may need to
supplement.
B vitamins, calcium and magnesium are also important
in producing dopamine to make you more alert.
Findthese first in dark leafy greens; otherwise a quality
whole food supplement may be needed. It is very important
to have the whole food supplement rather than the
synthetic chemical supplements most companies make
in a lab.
Omega 3s are also essential. Since more than 60 percent
of the brain is made up of fats, mainly DHA (an
omega 3 fatty acid), it is imperative that we get enough
in order for our brains to function properly. If you can’t
eat salmon, mackerel, sardines or tuna at least three
times per week, you will need to supplement. Flax supplements
will not work in this case; you have to have the
DHA. Once again, be careful. Fish oils are the number
one most contaminated supplement on the market today.
5. Exercise. Big surprise, right? Get movin’! That
instant endorphin release will change your mood in a
hurry.
6. Cut the sugar. When the craving hits, go for a piece
of fruit, or try some air-popped organic popcorn for
some energy. If you dive into a candy bar, not only will
you crash an hour later, but you won’t sleep well that
night. Chances are, the guilt alone will be enough to
make you depressed!
Remember, slow and steady wins the race. Continue
to make good lifestyle changes and choices, and soon it
will become habit. Now put on a smile and embrace the
day!
Monday 03-16-2009
Food and Mood(Part 1)
The short, dreary days of
winter are quickly approaching.
As this happens, antidepressant
medication prescriptions
will skyrocket. In
2005, 118 million prescriptions
were written for antidepressants,
making them the
number one prescribed medication that year. Since then,
the numbers have only increased.
There must be a reason for this…what on earth is
making everyone so sad? A study done in the United
Kingdom last year found that people were eating 34 percent
less veggies and 2/3 less fish than only 50 years
ago. It also found that modern agricultural practices
have altered the type, amount and balance of fats in livestock,
and have genetically modified most produce.
Scary.
Food was placed on our planet to keep us healthy and
happy. Food was intended to be our “medicine.” If
you’re tired of covering up your depressive symptoms
with medications, read on to find six ways to replenish
your nutritional stores and let your body heal itself.
1. Eat breakfast. To me, this is the most important
thing you can do to stave off the sadness. You will also
find that you have energy throughout the entire day
when eating a good breakfast. The key: PROTEIN. Just
eating cereal or toast isn’t going to cut it. Get a good
quality whey protein to make a shake, or put a scoop of
it on your oatmeal. Otherwise, eggs are a great protein
option as well.
2. Complex carbohydrates. Make sure you are getting
at least five servings of veggies (more is better). This
naturally increases your serotonin production. Serotonin
is a hormone that helps keep you happy.
3. Avoid caffeine. I know, I know, this is a tough one
for most Americans. The problem with caffeine is after
the initial kick in energy, your system has to work very
hard to filter out the oils and chemicals. This is very taxing
to your adrenal glands, causing them to produce
excess cortisol. Cortisol then accumulates in fat cells
(especially around the mid-section). After all that work,
your body is at a lower energy level than it was first
thing in the morning; and your mood is diminished as
well. Of course, you then feel compelled to drink more
caffeine, and the cycle starts all over again. Try some
roasted chicory or a mild.
Thursday 03-12-2009
The nose knows(Part 2)
1. Cedarwood. This oil has a slightly sharp, woody
and sweet scent. Its uses include help with anxiety,
skin issues, arthritis, bronchitis/cough, stress, hair loss,
and it can be used as a natural insect repellant.
2. Frankincense. With its woody, spicy and slightly
fruity smell, it is useful for insecurity, grief, stimulation
of the immune system, depression, allergies, headaches,
anxiety, asthma, scars, stress and stretch marks.
3. Peppermint. One of my favorites with its clean,
minty-fresh scent. It’s very useful for sinus issues, asthma,
digestive issues, nausea, mental fatigue, headaches
and dizziness.
4. Lavender. This oil has a wonderful, floral-fresh
scent, and is used for depression, trouble sleeping (a few
drops on your pillow will do the trick), stress, oily skin,
bruises, earaches, high blood pressure, chicken pox and
flatulence.
5. Sandalwood. This floral, rich, sweet and woody oil
is used for low self-esteem, female reproductive and
endocrine issues, laryngitis, sensitive skin and urinary
tract infections.
Remember to use these oils with caution, especially
during pregnancy, as their effects are very significant.
Also, make absolutely sure that your oils are 100 percent
pure…many times companies will try to save money by
enhancing them with artificial scents and chemicals.
There are hundreds of essential oils to try, each with
its own unique scent and therapeutic benefits. You can
even mix and match to make up your own unique essential
oil experience. Have fun, and remember to consult
someone knowledgeable in aromatherapy if you have
questions or concerns.
Monday 03-09-2009
The nose knows(Part 1)
Did you know that the business
of Full-Sensory Branding
(the practice of scent marketing),
using specially- formulated
fragrances to make you buy
unrelated products and services,
has more than quadrupled
in the last year? That’s right;
certain smells are linked to certain emotions or feelings
that actually compel you to buy. That is how powerful
your sense of smell is.
Before we get into some good smells, we must discuss
some of the dangers of chemically scented products.
Scented candles, for example, often release lead,
mercury and other toxins into the air. In large amounts
over time, these emissions have been shown to harm
your nervous system, heart and circulatory system. To be
safe, before buying, check to be sure the core is not
made of metal, and look for candles made without additives
(bees wax candles are great).
Another common household item, air fresheners, are
also on my “buyer beware” list. They usually contain a
chemical called 1, 4 dichlorobenzene, which is linked to
lung damage. This chemical is found in the blood of
almost every American citizen. If the amount of the
chemical is high, you are more likely to experience
diminished lung function. (Remember, diminished lung
function is also a precursor to heart disease, stroke and
lung cancer.) This is especially serious if you have an
altered immune system, asthma or other lung issues.
Keep reading…there is a great alternative to these unnatural
smells.
And now, the good news! We will be discussing five
different essential oils that not only trigger certain emotions,
but also have antibacterial properties; they can
stimulate and relax and even promote healing. The most
common ways to use these essential oils include aromatherapy,
massaging into the skin, burning them, using
them in a compress and my personal favorite…adding
them to your bath water.
Saturday 03-07-2009
Heighten your fitness level with interval training (Part 2)
If several intervals of high intensity seem like a bit
much to you at this point, don’t despair. You can get
many of the benefits of interval training with much
shorter intervals. A study done at McMaster University
found that between four and seven “all-out” bouts of 30
seconds each, alternating with a four-minute, full-rest
recovery period (walking) between intervals, still doubled
the endurance capacity of the subjects in a mere two
weeks of training.
In order to start a new interval training program, it is
a good idea to start by computing your maximum heart
rate. Start by subtracting your age from 220. Then you
multiply by a percentage to get your range or goal. For
example, a 40-year-old who wants to exercise between
60 percent and 80 percent of her max would subtract 40
(her age) from 220 (which is 180). Then 60 percent of
180 is 108 (which is beats-per-minute), and 80 percent
of 180 is 144. Her range then is 108 to 144 beats-perminute
(in this case, 80 percent is her high-intensity
goal).
You can, of course, work up to that, and you can also
start with shorter intervals of low to moderate intensity
and increase to longer ones as you improve. Once again,
this is a great way to add some fun to your workout,
decrease your time exercising and increase your fitness
level…you can’t lose! If you are unsure of how to get
started, be sure to consult a fitness trainer or email me
your questions, and always remember to listen to your
body.
Thursday 03-05-2009
Heighten your fitness level with interval training(Part 1)
Whether you are someone
who’s always working out and
in shape, or someone who
exercises here and there, you
know that there are three main
challenges to exercise: 1.
Keeping it interesting (boredom
is grounds for falling off any routine); 2. Attaining
the same level of health benefits from the same old
workout. Remember, the more efficient your body
becomes at one type of exercise, the easier it is for your
system to perform it, therefore you end up not working
your body at a new level each time you exercise; and 3.
A challenge we all seem to face at one point or another
is the challenge of time.
Let’s face it; we don’t all have two hours every day to
spend in the gym. I myself am a time management guru
and have worked hard to find ways to fit each day into
that little 24-hour window. Because of these challenges,
I have found a wonderful exercise method that the
Swedes call “fartlek,” which to us means “speed play”
or a form of unstructured interval training.
Speed Play works by alternating intervals of highintensity
exercise with periods of “active recovery.” For
example, if you plan to walk for 1 hour, then every five
minutes, jog for 30 seconds. If you are running, using an
elliptical trainer, biking etc., sprint for 20-30 seconds
and then use a slower pace for the remainder of the one
minute interval. Also, be sure to keep it interesting, like
adding a few hills to a treadmill interval. These bursts of
high-intensity exercise lead the body to physiological
adaptations that help burn more fat and calories.
The most fat and calories are burned during the
recovery periods, or “active recovery” phases, where the
body replenishes its lost glycogen stores. The body is
also able to then more quickly meet higher levels of
challenge, thus increasing your aerobic fitness, or maximum
oxygen consumption (VO2 max). The best part is,
by varying and increasing the challenges of your intervals,
you are able to intensify your workout while
decreasing the amount of time you are exercising!
Sunday 03-01-2009
Toxin-free and eco-friendly cleaning solutions (Part 2)
The good news: Chances are you already have items
in your house that are not only eco-friendly and safe for
your body systems, but are cheaper than toxic cleaners
as well! Different mixtures of vinegar, baking soda,
lemon juice and salt have been used for generations as
very effective cleaners. Try just a half cup of vinegar
with a little lemon juice and a couple capfuls of hydrogen
peroxide in a quart of water for a great all-purpose
cleaner and disinfectant. Take out the lemon juice and
add a few drops of liquid dish soap for dirty windows.
(Make sure you are not using harmful antibacterial
soaps-we’ll address that problem at a later date.)
Dissolve clogs and refresh smelly garbage disposals
with baking soda and vinegar.
Using these common household items will make a
big change in the level of toxicity in your house, and at
the same time, will make your “ecological foot print”
much smaller.
If you find that these items aren’t quite cutting it for
your style of cleanliness, check out a local health food
store for tougher, yet still safe, cleaning solutions, from
metal cleaners to laundry detergent. Also, make sure you
throw your sponges/scrubbers in the microwave for
about three minutes every few days to kill off all the bacteria
and microbes. Otherwise you end up just spreading
these harmful germs around every time you clean.
Remember, making a health difference in your life is
a step by step process. Make small changes gradually
and before you know it, you’ll look back and realize that
you are attaining your health goals!
Thursday 02-26-2009
Toxin-free and eco-friendly cleaning solutions (Part 1)
Since we have been on the
subject of toxins lately, I
decided we had better not
leave out the effects that cleaning
products can have on our
bodies and our environment.
Because cleaning products
are not required to list their ingredients, and phrases
such as fragrance-free, non-toxic and biodegradable are
not regulated, once again we are on our own to decipher
which supplies are safe.
The bad news: The average American household contains
three to 10 gallons of hazardous materials, and uses
more than 60 hazardous products. These chemicals
(found in common household products, such as glass
cleaners, toilet bowl cleaners, all purpose cleaners, etc.)
have been shown to cause respiratory problems, eye irritations,
endocrine system disruption and cancer
(Environmental Media Services, April, 2001).
In a study done by BBC News in December of 2004,
14,000 children were studied from birth to 3½ years.
The study found a huge link between prenatal exposure
to common household cleaning product use and wheezing
leading to asthma.
The 10 most common used supplies in this study
were: bleach, carpet cleaners, dry cleaning fluids,
aerosols, turpentine, air fresheners, paint and paint strippers,
pesticides/insecticides and window cleaner. There
is also a chemical called nonylphenol ethoxylate (NPE),
which is found in many cleaning supplies, that has been
shown to cause male fish to be transformed into female
fish in our waterways.
This is very scary, and some experts are looking at
this turning into a larger problem, as about 250,000
fewer boys have been born in the last 30 years in the
United States and Japan. Scientists are linking the phenomenon
to a body accumulation of these types of gender-
bending toxins. This particular toxin works by mimicking
the female hormone estrogen. NPEs affect
gene expression by turning on or off certain genes,
and interfere with the way your glandular system works.
The Environmental Protection Agency is currently
working on a ban of these NPEs, but for now, read on to
find out what you can do to protect yourself and your
family.
Monday 02-23-2009
Beating chronic neck and shoulder tension (Part 2)
Last but not least–improperly fitting bras. Did you
know that 60 percent of women report that their bras
cause them pain in their shoulders, neck or back? Here’s
the deal–if your bra doesn’t fit right, the weight of your
chest is transferred from the lower chest directly to your
neck and shoulders. This causes your shoulders to slump
forward, your head/chin to jut forward, and pretty soon
can lead to kyphosis (aka the hump-back). Guess what,
you’re worth it…head to Victoria’s Secret and have
someone properly measure you.
3. Sleep. First and foremost, avoid sleeping on your
stomach at all costs! In this position, the vertebrae in
your neck are twisted to one side causing extreme stress
to the cervical spinal nerves, which not only leads to vertebral
misalignment, muscle hypertension and chronic
pain, but can actually damage the nerves exiting the vertebrae.
The nerves in your neck have many jobs, from the
movement of your hands and fingers all the way to keeping
your sinuses working properly, so take care of them.
Sleep on your side or your back, and make sure that the
pillow you are using fills in the curvature of your neck.
Your pillow should also keep your head in perfect alignment
with the rest of your spine. If it is too fluffy or too
flat, your muscles, ligaments and nerves are once again
at risk. If you don’t have a “cervical” pillow, try rolling
up a small towel and placing it inside your pillow case
to make a support ridge for your neck.
Adding stress to anything mentioned above drastically
compounds the problem. It is truly important to find
ways to alleviate, or at least decrease, your stress level.
(We’ll save that for another article). Just making the
changes above will greatly reduce the tension created in
your neck and shoulders.
If you struggle with anything more than tension, such
as tingling in the hands/fingers, chronic headaches, or
pain, don’t wait. Have your spinal column checked and
get the problem fixed. You will risk feeling healthy later
in life by covering up the pain with over-the-counter
medications.
Sunday 02-22-2009
Beating chronic neck and shoulder tension (Part 1)
One of the most common
complaints I see in my clinic is
tension in the neck and across
the upper back or shoulder
area. For that reason, I have
decided to give you some
ammo on how to combat this
hindrance yourself. There are a
few main reasons why this tension lingers in this area.
1. Posture. Sitting at a desk or computer for more
than an hour at a time without moving is one of the main
causes of chronic neck and shoulder tension. The key
reason for this is because of the poorly-designed
ergonomic positioning of your workspace. Improper
body mechanics set in quickly here, causing the chin to
jut forward and the muscles in the back of your neck to
shorten. This not only leads to joint and muscular pain,
but headaches as well.
Take the time to stretch at least every half hour by
placing one hand under the seat of your chair to keep
your shoulder pulled down, and gently tip your head
toward the opposite shoulder with your other hand.
Repeat on the other side and then stretch the back of
your neck by pulling your chin to your chest. Make sure
to hold each stretch for at least 15 seconds.
Whatever you do, steer clear of cradling the phone
between your head and shoulder! Take the time to have
your workstation checked ergonomically; it will save
you many years of spinal trouble. Also, while sitting,
standing or walking, concentrate on holding your chin in
and your shoulders back (with your head centered over
your spine).
2. Fashion. Okay ladies, I’m talking mostly about
us here. High-heeled shoes are a major culprit in
changing the biomechanics of your spine. Not only do
they increase the curvature in your lower back, but the
end result is shortened muscles and ligaments in your
neck and shoulders! Save them for very special occasions.
Purses are another offender…you know who you
are…Mrs. “I keep my whole life in my purse.” Even if
you carry a lighter purse, you are at high risk for asymmetry
(lengthening of muscles and ligaments on one
side of the spine, and shortening on the other). Just make
sure you carry only the bare essentials in your purse, and
switch the carrying side often.
Thursday 02-19-2009
Looking for ageless skin (Part 2)
Companies claim that because the amounts are small,
there is less effect. Just remember that toxins accumulate
over time, so little bits every day add up! If this information
surprises you, just remember the primary reason
a cosmetic company is in business is for profit. These
synthetic ingredients are plentiful and inexpensive,
therefore allowing more room for profit. Even products
claiming to be natural often bury the few natural ingredients
in a long list of synthetic chemicals. There is no
legal definition for the word natural, so don’t be fooled.
Read the labels carefully and verify for yourself.
2. Increase your antioxidants. Most importantly, you
need six to eight servings of antioxidant-rich fruits and
veggies every day.
Since each type of fruit or vegetable works in different
tissues of the body and in different cell parts, we
need to eat many different kinds. Some are good at
quenching some free radicals, while some are better at
quenching others. When you have appropriate amounts
of different antioxidants, your results will be faster and
greater.
An antioxidant supplement may be necessary as well,
but beware of synthetic vitamins. You need whole food
supplements in order to properly make the antioxidant
cycle work. For example, vitamins C and E are both
great antioxidants, but if you see Ascorbic Acid or dalpha
tocopherol on your label, these are just made in a
lab with chemicals and did not actually come from the
food. Ahigh quality fish oil supplement is also very beneficial
when it comes to healthy skin, hair and nails.
If you immediately start the two points listed above,
no matter what age you are now, you are guaranteed to
look and feel younger within a short time. If you add to
your current exercise routine, that short time will be
even shorter!
As always, if you have questions on products, supplements
or anything else, don’t hesitate to contact me. I
am more than happy to offer advice on your quest
toward better health.
Tuesday 02-17-2009
Looking for ageless skin (Part 1)
Let’s face it, who doesn’t
want perfect wrinkle-free skin,
full-flowing hair and tough
healthy nails?
Did you know that there are
things you can do to make that
happen for you, no matter what
age you are right now? Today we will learn how to first
rapidly slow the process of aging skin, hair and nails,
and then how to even reverse damages that have already
taken place.
1. Stop the damage. Before you can effectively make
a difference in how you physically look and feel, you
must discontinue using products on your skin, hair and
nails that increase free radicals. They are unstable and
cause the aging process to accelerate.
Chemicals that are not found in nature do not belong
on or in our bodies. Currently, mandatory testing of
products put on store shelves is not required by the FDA.
However, since there are many known carcinogens in
these products, there are agencies looking to change this.
But until that happens, we need to know what these
chemicals are.
There are eight main chemicals found in many everyday
products that are either carcinogenic (cancer causing)
or have been shown to contribute to hormonal disruptions,
headaches, skin clogging (acne and decreased
toxin release), allergies, depression, chronic fatigue,
learning disabilities, hyperactivity and irritability. These
same chemicals greatly increase free radical damage,
quickly leading to aged skin and hair. I will list them
here so that you can cross-reference with your current
products. They are FD&C Color Pigments (ex. FD&C
Blue No.1), Sodium Lauryl and Laureth Sulfates,
DEA/MEA/TEA, Triclosan, DMDM Hydantoin, Propylene/
Butylene Glycol and Mineral Oil (note: baby oil is
100 percent Mineral Oil). Remember, anything put onto
your skin penetrates your blood stream (ex. Nicotine and
Birth Control Patches). Again, many of these chemicals
are known carcinogens.
Monday 02-16-2009
The need for sweetness (Part 2)
3. Wolfberries: These are berries containing polysaccharides
(complex sugars), clinically shown to break
down certain tumors, improve eyesight, strengthen the
pancreas and liver and fight free radicals. And it gets
better…wolfberry polysaccharides also improve weight
loss, boost metabolism and help with those sugar cravings!
You may be able to find the actual polysaccharides
in supplement form–the berries themselves are very hard
to come by.
4. Raw unpasteurized honey: Although a high glycemic
sweetener, it is a much better alternative to refined sugar. It
is easier to digest, can help to kill bacteria, soothe sore
throats and digestive issues and is even shown to decrease
certain allergies. It is full of powerful antioxidants, but still
high in calories, so use sparingly.
5. Agave: Coming all the way from South American
cacti, this is a sweetener used in making tequila. It is
very sweet, and when cooking, you will use much less
than honey or refined sugars. It is a LOW glycemic food,
having almost no effect on blood sugar, so it is wonderful
for anyone with diabetic issues.
6. Stevia: This is probably my favorite. From sweetening
your coffee/tea to your morning oatmeal, this is
ideal because it has zero calories and zero effect on
blood sugar. It is an herb (stevia rebaudiana) that grows
in South America. To me, it is the perfect sweetener for
the human body. It supports pancreatic function, helps
with enzyme availability and is even shown to reduce
cavities. You can buy stevia at health food stores in
whole leaf, liquid or powder form. Beware…it is VERY
sweet. If you bake, you only need ¼ to 1/32 the amount
of sugar called for in the recipe.
Don’t give up on it after just one try. Some forms
have a slightly bitter aftertaste, but there are several
brands and types to experiment with. You are sure to find
one you and your family can enjoy and benefit from.
There is no doubt that making these sugar changes in
your diet will make you and your family look and feel
better than you do now. Staying away from refined,
chemically altered and artificial sugars is an easy way to
make a quick change in your health status!
Sunday 02-15-2009
The need for sweetness (Part 1)
We have discussed sugar in
the past, and how detrimental it
can be to almost all aspects of
health. So the question
remains…is there anything
sweet we can safely eat or
drink?
Actually, the answer is yes. Today we will discuss
these alternatives and their “sweet” benefits. Before we
get to that, however, let’s re-cap what we need to try to
avoid:
1. Refined sugars (white, brown, powdered, etc.):
causing the rapid increase in blood glucose, which in
turn causes the pancreas to work too hard, leading to
inflammation/pain and several diseases.
2. Artificial sugars (Aspartame, Sucralose,
NutraSweet/Equal/Splendid): causing toxic build-up in
the brain and nerve tissue, leading to nervous system
disorders.
3. Chemically altered sugars (high fructose corn
syrup): causing digestive trouble and immediate fat storage
(the infamous “tire around the waist” effect).
Before you completely give up on having a sweet
treat every so often, consider these alternative sweeteners
which can actually be good for you! Using these naturally-
occurring sweeteners can support your pancreas,
boost immunity, build and tone muscle and even help
you to lose weight.
1. Rice syrup and barley malt: These sugars are far
less refined and do not contain any synthetic chemicals.
Be careful, though; they are still a high-glycemic food,
which means they still affect your pancreas. Use them in
moderation.
2. Pure organic maple syrup: Because of its high
amounts of trace minerals like manganese and zinc, this
can be a great sugar substitute. These minerals are helpful
in keeping cholesterol in check and even support cardiovascular
health. Try for the C grade (the very darkest),
in order to get the highest amount of antioxidants
and minerals. Also, please understand this is NOT the
syrup you get at a restaurant–look for it at most health
food stores.
Thursday 02-12-2009
Ten tips for shedding 10 pounds (Part 2)
5. In order to lose one pound of fat, you need to
burn 3,500 calories. Don’t take the elevator/escalator,
climb those stairs! Park in the back of the parking lot,
or ride your bike instead of driving. Also, try a
pedometer to count your steps throughout the day.
Add at least 3,000 steps to your average, and then
each day try to beat the day before.
6. In order to raise your metabolic rate and burn fat
more efficiently, add some resistance training or
weight lifting to your workout regime. And, make sure
you change up your routine periodically to avoid a
plateau.
7. Don’t forget your abdominal and core training
exercises. These keep your abs nice and tight, and
help to stabilize your lower back.
8. Make sure you keep your heart and lungs pumping.
You need cardiovascular/endurance type exercise
(walking, jogging, cycling, swimming…) for 15 to 30
minutes, four to six days per week.
9. Remember not to fixate yourself on the amount
of weight lost. Only weigh yourself every two weeks
at the most (at the same time of the day), and concentrate
instead on the way your clothes are fitting and
how your body feels.
10. Plan your workouts and your meals ahead of
time, and try to find a partner to go through this with
you. This keeps you accountable and leaves little
room for “slip-ups.” If you do have a “slip-up,” don’t
dwell on it! Wake up the next day refreshed and start
over.
Please remember that the healthiest weight loss is
no more than two pounds per week. More than that is
okay during a purification or detox process, if you are
someone with a lot of excess weight and/or toxins to
start with.
To me, the most important tip is DO NOT GIVE
UP! You must keep your momentum going. Your
lifestyle changes will start to become habit after about
six weeks. So if you can make it to that point, it’s
smooth sailing!
Make these life-long habits for yourself, but realize
that doing so will help you to easily pass them on to
your friends and family. Eventually, together we can
all make an impact on the health of our community.
Wednesday 02-11-2009
Ten tips for shedding 10 pounds (Part 1)
I see it all the time…magazines,
TV advertisements,
newly marketed supplements;
flashing words like “Drop 20
pounds in two days.”
Well, you don’t have to be
a rocket scientist to know that
losing weight that quickly
can be detrimental to your health. Today we are going
to discuss 10 tips that will help you lose that extra
poundage the healthy way, or will help release yourself
from a weight loss plateau. If you are someone
who has a little, or a lot more than 10 pounds to lose,
this is a great start, but to maximize your benefits, you
will need to detoxify your system first with a purification
process. If you would like more info on purification,
send me an email. I’d be glad to help.
You have probably heard me discuss most of these
tips before, but I have had requests to put them all
together in an easy to follow guide, so here it goes:
1. Eat five or six smaller meals throughout the day
instead of three (or even worse, two) larger meals.
This will keep your metabolism burning properly. It
will also keep your body from changing to “starvation
mode” and storing everything you do eat as fat. Make
sure you base each of these meals around your protein,
but don’t overdo the protein. You need complex carbs
for energy, and if your system doesn’t get enough, it
will start breaking down your muscle to gain energy.
At each meal, strive for 30 percent high quality protein,
30 percent good fats and 40 percent complex carbohydrates.
2. When choosing your carbohydrates, stick with
the low-glycemic, complex carbs, such as legumes,
brown rice and lots of veggies. This will help to control
your body’s insulin release. Otherwise, your blood
sugar levels will spike and then crash, causing fatigue
and a drop in calorie-burning ability (over time, leading
to disease such as diabetes).
3. Stop eating before you feel completely satiated.
It takes around 20 minutes for your brain to register a
full and satisfied stomach.
4. Watch your labels for: Aspartame, Sucralose,
NutraSweet, partially hydrogenated oils, trans fats,
and high fructose corn syrup. All of these are “fake”
or chemically-altered substances that your body doesn’t
recognize as food and cannot properly digest.
They’ll cause weight gain as well as other health
issues.
Tuesday 02-10-2009
Don’t be fooled with your water choice (Part 2)
3. Well water. If you have well water, in most cases,
you are a step above the rest in terms of limiting your
toxic intake. As long as you have your water checked for
the major chemicals, bacteria and heavy metals, and use
a filter, you are ingesting nature filtered water from deep
in the earth. Just the way it was intended. Also, well
water is not stripped of its natural minerals.
What can you do in order to avoid the toxic situations
mentioned above?
1. Whether tap or well water, be an informed consumer
and have it tested so that you know exactly what
is in it.
2. If you are using tap water, make sure you have a
filter. The filter will need to be capable of filtering all
heavy metals and chemicals. Reverse osmosis filters are
the best.
Also, make sure you are changing your filter at the
right time. Once it is overdue, it truly doesn’t have the
same filtering capabilities. Use the filtered water to cook
with as well. These metals and chemicals are not denatured
while cooking and easily become a part of your
food. Another consideration would be a shower filter,
especially if your chlorine content is high. Chlorine is
sucked into your cells much more rapidly through your
skin than through your digestive system, and even more
so when it’s warm or hot water (and no one enjoys a cold
shower).
3. When buying bottled water, the more expensive
ones are usually the true earth-filtered water. So far, I
have found Evian and Fiji waters to be the most trustworthy.
Otherwise, if you know of a reliable natural
local spring where you can collect your own water, go
for it. Ask around; there are a few good ones in the
Northwoods area. Remember not to re-use your bottles,
and never squish or bend them while drinking. Better
yet, find a harder plastic bottle that you can use over and
over (look for a “Nalgene” type bottle that has no give in
it; usually these are a 7 or 8 level plastic).
Now that you know the dangers and how to avoid
them, don’t forget to get half your body weight in ounces
of water every day (just divide your weight in pounds by
two, and that is how many ounces you need). You need
at least that much to maintain healthy body systems and
cells.
Monday 02-09-2009
Don’t be fooled with your water choice (Part 1)
We have talked extensively
about how water is so important
to health and wellness. So
now that you understand that,
it is time to discuss the dangers
associated with water and how
best to avoid them.
1. Tap Water. To be completely
honest, tap or city water is loaded with metals
and chemicals that can be detrimental to your body systems.
From chlorine, fluoride (when applied directly to
your teeth, fluoride may help reduce decay, but when
ingested systemically, it is now found to cause many
problems), and even pharmaceuticals, harsh chemicals
are in abundance in city tap water. According to a recent
study by the International Journal of Cancer (April 15,
2006), men who drank two or more liters of tap water
per day were at least 50 percent more likely to get bladder
cancer. (This includes coffee made with tap water.)
2. Water bottles. Did you know that more than 25
percent of water put into those expensive bottles is just
tap water? Yes the same tap water we just got done discussing.
And that’s not all…the next time you buy a bottle
of water, look on the bottom inside the small recycle
triangle for a number. It will be numbered from 1 to 8.
Number 1 is the softest and cheapest plastic, and the
higher the number, the harder and more expensive the
plastic.
If you are drinking anywhere from a 1-3, be very
careful not to crush or squish your bottle. These bottles
have carcinogens (cancer causing agents) and xenoestrogens
(synthetic substances that differ from those produced
by living organisms and imitate or enhance the
effect of estrogens) adhered to the inside of the bottle,
and as soon as you slightly dent the plastic, they fall off
the inside of the bottle and into the water you are drinking.
Also, whatever you do, do not re-use your bottle or
put it in the dishwasher (subjecting it to high temperatures).
The chances of ingesting these toxins will more
than triple in these cases.
Sunday 02-08-2009
Dispelling the fat myths (Part 2)
Mono-unsaturated Fat: This is a much needed fat in
everyone’s diet. This fat helps to lower LDLs, raise HDLs,
improve insulin resistance and help to lower breast cancer
risk. They also help your cell membranes incorporate and
use the beneficial Omega 3.
Omega 3: We have discussed these extensively before.
They are essential fatty acids (meaning your body cannot
make them, and needs to get them from your diet). In the
EPAform, they are anti-inflammatory, lower triglycerides,
improve depression and reduce the risk of stroke, heart
attack and some cancers. They are also being shown to
help prevent Alzheimer’s and premature births. The DHA
form helps babies have normal eye and brain development.
Omega 6: This is also an essential fatty acid, but with
the exception of the GLA metabolite, Omega 6 increases
inflammation, and worsens conditions like asthma, arthritis,
heart disease and insulin resistance. The high amounts
of Omega 6 in the average American diet far overpower
the beneficial Omega 3. These fats are found in high quantities
in simple carbohydrates (breads, crackers, chips,
cakes, etc.), vegetable oils, and red meats. Our “huntergather”
ancestors ate an equal balance (1:1 ratio) of
Omega 6 to Omega 3. Our average ratio now is a scary
20:1. It’s no wonder the inflammatory type diseases are so
prevalent and getting even more common.
Omega 9: This is oleic acid. All Omega 9 is monounsaturated,
but not all monounsaturates are Omega 9. These
fats are cancer protective, heart protective, and promote
bile secretion (for healthy digestion).
Remember, there are many things that can interfere
with your body being able to properly use the good dietary
fats. Stress, disease, age, sugar, aspirin, alcohol, bad fats
and nutrient deficiencies (especially B vitamins, C, zinc,
and magnesium) can all interfere with proper metabolism.
This is why most nutritionists recommend taking that high
quality fish oil supplement. Just watch your diet and labels,
and steer clear of “fat free.” These convenience-type foods
mainly eliminate good fats and add sugar.
Thursday 02-05-2009
Dispelling the fat myths (Part 1)
For some reason as a society,
we are still confused about
fats and the difference between
healthy fats and detrimental
ones. Let’s take a look at all the
types of fats and make some
distinctions.
Cholesterol: Around 80 percent of blood cholesterol is
made in the liver and other cells. If it is consumed in our
diet, our bodies make less. It is actually one of the body’s
defense molecules. Only when oxidized, or in very high
quantities, does it become a risk. Posing a larger risk for
cardiovascular problems is inflammation, excess insulin,
homocysteine, triglycerides, free radicals, viruses and
bacteria. Human brain tissue and breast milk are both high
in good cholesterol.
Triglycerides: “tri” (3), “glycerol” (sugar alcohol).
High triglycerides may be a more important risk factor for
heart disease than elevated cholesterol levels. This blood
fat increases by eating more sugar, refined or simple
carbs, and trans fats.
Saturated Fat: These are the fats found in meat, dairy
and some tropical oils. Saturated fat is the one that is
known for clogging up your arteries–which leads to many
other problems. There is one good kind of saturated fat
called medium chain triglycerides (MCTs). This type protects
cardiovascular tissues and helps to burn fat. Stearic
acid (the kind found in dark chocolate) seems to be neutral
regarding blood fats, but studies are showing it possibly
being helpful with blood sugars. Lauric acid is found
in breast milk and has wonderful, anti-viral properties.
Trans Fat: This is the unnatural/damaged fat chemically
made to stay solid at room temperature (helping to
increase shelf life of certain foods). These damage cell
membranes, cause congestion in the liver, increase LDL
(bad) cholesterol, decrease HDL (good) cholesterol and
increase triglycerides, insulin, and free radicals. Make
sure you check your nutrition facts label for trans fats, and
also check the ingredient list for “partially hydrogenated
oils.” This is the worst type of fat you can consume.
Poly-unsaturated Fat: Examples of this include corn,
safflower, soybean and sunflower oils. They tend to have
a good reputation (probably because they are healthier
than the saturated and trans fats), but they are highly
processed and unstable, easily forming free radicals. They
are associated with decreasing HDL cholesterol, and
increasing certain types of cancer.
Wednesday 02-04-2009
Dealing with delayed muscle soreness (Part 2)
• Proper warm-ups and cool-downs are the most beneficial
in avoiding DOMS.
• Try to avoid sudden changes in the type of exercise
you are doing.
• Try to avoid major time increases in your exercise
regime.
• If you are starting a new weight lifting routine, start
with light weights and higher repetitions (10-12), and
gradually increase weight over time.
So, if you gradually increase your time and intensity,
and make sure you do proper warming up and cooling
down with stretching, your chances of suffering from
DOMS is much less.
The problem is, we Americans love to be spontaneous,
so the preventative strategies don’t always work. If you’re
already sore, there are some things you can do to help.
Start with some easy low-impact aerobic exercise to
increase blood flow to the affected muscles. Some walking,
very light jogging or yoga works wonders on
DOMS-affected musculature. Icing is also very beneficial.
Using ice will bring the inflammation down right
away, which in turn diminishes the pain. Ice for about 20
minutes on the affected muscles and then make sure you
get your joints moving soon after. Gentle stretching and
light massage also decrease your DOMS healing time.
Increase your dietary intake of vitamin C as well. There
is evidence that the extra C will help to pump out the cellular inflammation. Now get out there and enjoy your summer workouts and activities, and maybe enjoy more of your actual summer now that you can combat DOMS
Tuesday 02-02-2009
Dealing with delayed muscle soreness (Part 1)
If you are or were an athlete,
if you are someone who enjoys
a good workout or if you have
just overworked your muscles
doing something they weren’t
used to, you have surely experienced
some soreness.
The muscle soreness you
feel most often shows up one to three days after you overwork
them, and usually includes stiffness, aches and difficulty
moving. This is known as “Delayed Onset Muscle
Soreness” (DOMS).
DOMS is significant because most people want to
avoid it. Today we’ll discuss how it works, and the best
ways to steer clear of it.
The old research on DOMS always led to lactic acid
build up. It was thought that the build up of lactic acid
would cause this soreness a couple of days later. It’s now
known that lactic acid is actually a fuel for your muscles,
not a waste product. Your muscles make lactic acid from
glucose and glycogen (sugars), and then burn it to obtain
energy. The mitochondria (power houses or energy producers)
in your cells suck up the lactic acid and use it to
make ATP (cellular energy). Lactic acid is actually completely
gone from your muscles within one hour of exercise.
So, if it’s not lactic acid causing the pain, what is it?
When you try something new, or overuse your musculoskeletal
system, two main things happen.
1. Micro-tears occur in your muscles. Little tears naturally
occur in order for your muscles to change, tone and
grow. These tears cause inflammation, which as you have
learned, causes pain.
2. Protein release. Proteins are released at the cellular
level in coordination with the micro-tears. These proteins
irritate the nociceptive fibers. These fibers communicate
pain to the central nervous system.
Now that we understand what is happening, let’s look
at how to avoid it.
Monday 02-02-2009
Go with premium fuel for your body to fight fatigue(Part 2)
Analogy #2: Putting rocket fuel into your gas tank.
What do you think would happen if you filled your
car with rocket fuel? I’ve never actually tried it, but
my imagination tells me that it may go super fast for
about a minute or so, and then completely shut down.
That is exactly what happens when you eat sugar.
Our bodies were designed to eat around one pound
of sugar each year. Did you know that the average
American consumes around 125 pounds of sugar every
year? Much of that happens at breakfast. If you have a
bowl of cereal, a banana, a glass of juice and a piece
of toast for breakfast, guess what…it’s ALL sugar.
Every part of that breakfast breaks down into glucose
(your body’s useable form of sugar) almost right away.
How do you fix it? First, eliminate the juice. Juice
(I don’t care if it’s 100 percent juice or not), is liquid
sugar. If you eat the actual fruit instead, you get the
fiber as well, which slows down the rapid breakdown
into sugar. Second, add protein. If you start your day
with some quality protein, there is almost no chance
that you will have the “mid-afternoon dip.” Make a
protein shake, or add protein powder to your oatmeal
or cereal (there are several good protein powders on
the market now–just check the labels for artificial sugars)
or whip up some eggs. There are also some high
protein content natural cereals available now. Be creative,
but don’t miss the protein.
Sometimes not-so-good eating patterns have been
going on for so long that our bodies need additional
nutritional support to get them out of a downward spiral.
If that’s you, the time is now to get some help.
Waiting will only make it harder to fix. So here’s the
deal–you have one body, and one chance to keep it
strong and healthy. Go with the premium fuel; you’ll
love your new found energy.
Friday 01-30-2009
Go with premium fuel for your body to fight fatigue(Part 1)
I must say that one of the most common complaints in my clinic is fatigue. Some of the most common are, “I just can’t get out of bed in the morning,” or “Why is it that I’m craving a nap every day around 2 or 3 in the afternoon?” No matter how you look at it, fatigue, or just plain lack of energy, is definitely an issue. Once again, there is good news. There are some easy ways to combat this problem. In order to explain how to fight fatigue, first we need to understand how to put the right “gas” in our tanks. Let’s say you just bought your first car. Let’s also say that this car is the only car you would ever have. When you go to fill up your car, you’ll use unleaded gasoline, right? If you’re really smart, you may even use premium gasoline (remember this is the only car you will ever own). Now let’s see how this relates to our bodies. Analogy #1: Putting water in your tank instead of gasoline. Putting water in your gas tank is equivalent to putting dead food into your body. From the very beginning, food was designed to give us energy. Your food is actually supposed to be “alive” when you eat it so that your body can receive its life energy. If your food can sit in your fridge or cupboard for days without going bad, it is not “alive” and will not give you your much needed life energy. Pretty much anything packaged, processed, genetically altered or sprayed with poisonous pesticides is dead food. Not only will it do nothing for your body energetically, it can lead to many problems over time. Our bodies are not designed to properly utilize these kinds of foods. This analogy is for the person who just feels tired all the time and has no desire to get out of bed in the morning. Do your best to stick with natural whole fruits, veggies, nuts/seeds, quality meats and whole grains that haven’t been chemically messed with. You will notice an immediate difference in your energy levels.
Thursday 01-29-2009
Stretch your way to strength (Part 2)
After exercise seems to be the best time for overall body
stretching. The increased blood flow to the muscles naturally
adds to gains in flexibility. Also, don’t neglect your
neck, chest, shoulders and upper back. Stretching these will
noticeably enhance your respiratory function.
The type of stretching you perform is also important.
Static stretching is the most beneficial when doing a stretching
routine on your own. Static stretching is performed by
slowly moving a joint toward its end-range of motion, until
a slight pulling feeling is felt. It shouldn’t be sharp or
painful in any way, but slightly uncomfortable. Hold the
position for 15-20 seconds and if you repeat at least three
times, you will notice you are able to go further into the
stretch each time. This is where the true gains in flexibility
are made. Ballistic stretching, or bouncing, is now considered
quite dangerous, so just remember not to bounce or
pulse while performing your stretch.
PNF (proprioceptive neuromuscular facilitation) stretching
is beneficial, especially if you are extremely inflexible
or have had injuries in the past. This type of stretch incorporates
stretching along with resistance in order to make
better gains in flexibility. It can be quite difficult, however,
and has to be done exactly right to avoid injury, so it is best
for you to have professional help in this case.
When performing your static stretches, what you are
thinking about actually plays a role in how well your session
turns out. Many professional athletes use mental
imagery while stretching to increase gains. Just try to think
about something positive and eliminate anything stressful
from your brain. A relaxed state of mind is an essential component
of a quality stretch.
Also, don’t get discouraged. Flexibility gains can take a
long time, but if you are consistent and don’t expect to
make tons of progress within a few short weeks, you will
succeed. Remember, it took your body many years to get
where it is now, so allow it ample time to recondition itself.
Wednesday 01-28-2009
Stretch your way to strength (Part 1)
So what’s the deal with
stretching, anyway? Is it really
worth it to take a few minutes
before and/or after exercising to
stretch? Let’s take a logical and
slightly scientific look at stretching,
and from that, you can formulate
your own decisions.
The actual long and skinny muscle fibers are made to
glide evenly across each other when contracting, relaxing
and stretching. Sometimes genetics, injuries, and abnormal
biomechanics get in the way of this perfect action.
You may also notice that some of your muscles are much
more flexible than others. For example, you may have great
shoulder range of motion, but your hamstrings are extremely
tight. This is usually due to your lifestyle, and in what
positions you spend most of your time. The actual muscle
group is connected to a much more fibrous and less stretchy
material called the tendon, which is then attached to the
bone structure. If your passive range of motion is adequate,
this muscle tendon junction is much less likely to be overstretched,
strained or torn when used actively.
Timing is key when performing your stretches. It’s actually
possible to do more damage to your muscles/tendons if
your core temperature is not sufficient at the time of stretching.
So a nice little warm-up is definitely essential before
you start a good stretch.
If you are doing any type of resistance training, an even
more beneficial time to stretch is just after each exercise.
For example, if you have just worked your hamstrings,
immediately stretch each one for 20 seconds and achieve at
least 20 percent strength gains on that particular muscle
group.
The pros of probiotics (Part 2)
Probiotics are good bacteria in supplement form that
you can use to replenish your body and build up your
immune system. If you have been on antibiotics in the past,
probiotics are a must (or you will keep getting infection
after infection–most commonly sinus or ear infections).
If you are currently on antibiotics, probiotics are a must.
If you are looking to boost your immune system, or have
any type of GI dysfunction (IBS, gastric reflux, bloating,
etc.), they are a must as well.
These good bacteria, also called normal flora, are mostly
found deep in your intestinal system. That’s why you
may have heard that 70 percent of the immune system is in
your gut.
The main forms of these probiotics are Lactobacillus,
Bifidobacterium, and Acidophilus. If you’ve used antibiotics
in the past, your system should get 15-30 billion of
these organisms per day for a while, until they begin to harvest
and grow on their own. Because they live so deep in
the intestinal tract, you need to take them on an empty
stomach so they have a fair chance to get down there.
Once again, quality is key. Just because a label says
“probiotic” doesn’t necessarily mean that it only contains
good bacteria. The scientific identification of strains provides
the means of obtaining optimal health benefits from
probiotic supplementation. The product you buy must be
scientifically identified and tested for acid and bile tolerance
and cell adherence (if your product is “physician
grade” and GMP certified, you are probably okay-contact
me if you are unsure). As long as you meet these stipulations,
your product should be safe for any age (the powder
form works great for infants).
Now is the time to be an informed consumer. No one is
going to be responsible for you and your family’s health
but you. Do your research and make the right health, wellness and fitness decisions.
Monday 01-26-2009
The pros of probiotics (Part 1)
In order to discuss the wonderful
world of probiotics, we
must first enter the realm of bacteria.
First, let’s recognize that
there are two main categories of
bacteria. For simplicity’s sake
we will refer to them as good bacteria and bad bacteria.
We’ll discuss the bad stuff first. Bad bacteria are any type
of bacteria that can get into your system and cause damage.
Ear infections, for example, are many times the result of a
bacterial infection. Bad bacteria are everywhere, and there
is no way for us to avoid it.
What determines whether or not we will actually accrue
a bacterial infection from it? That would be our immune
system. If immunity is high, cells will simply kill off any
offending bacterial cells, and the body will have no idea the
bacteria were even in it. If, however, immunity is low, you
are likely to obtain a bacterial infection somewhere in your
system. Sometimes this infection can go on for a long time
without your even knowing it, and sometimes you will
instantly realize something is wrong. Either way, chances
are you will end up with an antibiotic prescription from the
doctor. Without getting too detailed, here is what that
antibiotic will do: 1. Kill off the bad bacteria (yay!) 2. Kill
off your remaining immune system defenses (yikes!).
Antibiotics are currently the most prescribed medication
in our country. The question is, “Are we so infected
with bad bacteria that the medical profession has to keep
prescribing them?” The fact is that so many people have
been on antibiotics that they aren’t strong enough to kill the
bacteria anymore, and any immunity we had to kill off the
bad bacteria we came in contact with is gone because of the
past antibiotic use.
So the cycle continues, and we obviously have a dilemma.
This immune system I keep mentioning (our body’s
way of fighting off any type of cell invaders) is highly
comprised of good bacteria. This is why your immune system
gets killed off when you take an antibiotic. You see,
antibiotics (or anti-bacterials) are not smart enough to just
kill the bad stuff; they kill all bacteria. But there’s hope!
This is where probiotics come into play.
Sunday 01-25-2009
Nutritional supplements Part III: calcium (Part 2)
Calcium citrate and/or malate are much more readily
absorbed by our system, and this form of calcium is
much easier for our bodies to use once it is absorbed.
One thing to remember is these calcium forms don’t
actually BUILD back any bone that is lost, but they do
help maintain what is left.
The type of calcium now found to actually help build
back lost bone is MCHC (microcrystalline hydroxyapatite
calcium). MCHC is a complex biological calcium
salt derived from young bovine (cow) bone. This is the
calcium form that has been proven to perform best with
any age group.
With that out of the way, let’s talk a little bit about
how calcium is absorbed. The most important thing to
remember is to be sure you are getting some vitamin D
along with your calcium. Whether through your diet, the
sun (we only get about two months per year of vitamin
D-producing sun in the Northwoods), or right along with
your supplement, vitamin D must be available in your
system in order for the calcium to be absorbed at all.
Magnesium is also helpful in helping with calcium
absorption because it works to regulate the metabolism
of calcium. So, once you find the right supplement, just
know that the best times to take it are right before bed
(your body builds the most bone at night), and/or first
thing in the morning.
Because many of us living in North America are concerned
about osteopenia (bone softening) and osteoporosis
(weak and brittle bones), many may be taking
one of the newer pharmaceutical medications to prevent
osteoporosis. Without naming the actual drugs, I do
think it is important for people to know their mechanism
of action. There are two types of bone cells. Osteoblasts
(which build new bone) and osteoclasts (which break
down old bone). The problem with the medication is that
while it stops the osteoclasts from working, it is unable
to stimulate the osteoblasts. The result is more bone,
because it is not being broken down, but the bone is old
bone that really should have been broken down and
made into new bone. If this is a concern to you, talk to
your doctor about possible alternatives.
Friday 01-23-2009
Nutritional supplements Part III: calcium (Part 1)
Since calcium currently is
the most commonly-purchased
supplement in the U.S., I
decided it would make a wonderful
addition to our discussions
on the nutritional supplement
topic.
Did you know that calcium
is the most abundant mineral in our bodies, and that
more than 99 percent of it is found in our bones? There
are many things, however, that calcium does besides
maintaining and building bone. It is essential for the
contraction of our muscles, clotting our blood, regulating
our heart beats, releasing neurotransmitters (to help
our nerves carry messages), along with many other
enzymatic reactions. The foods containing the highest
content of this wonderful mineral are dairy products like
milk, yogurt and cheeses (just be leery of the added hormones
and antibiotics–go organic!), along with dark
green leafy veggies, dried beans and some canned fishes
(salmon or sardines with the bones). You can also find
items fortified with calcium such as rice, almonds, oats
and soy milk, some orange juices, and fitness waters.
Even if you ate these items faithfully, with the depletion
of our minerals in our soil and food today, a supplement
is still necessary. As you may have guessed,
there are a few tricks to finding the perfect supplement.
Let’s begin with quality. Since calcium is the most
commonly-purchased supplement, it is only fair to realize
that it is the second most-contaminated supplement
on the market today (with fish oils being the first).
Heavy metals and other “fillers” are the most prominent
contaminants. So, as stated before, please be sure
your product is GMP-certified and “Physician or
Pharmaceutical Grade” in order to ensure your body is
truly reaping the benefits and not getting any added
toxicities.
There are many different types of calcium. Calcium
carbonate is the cheapest form and also the least
absorbable. It is found in items like Tums or Rolaids, as
well as the “soft chews,” and some other inexpensive
forms. The problem with calcium carbonate is that many
people under 50 years of age have a hard time properly
pulling it into their bloodstream, and anyone over 50
does not have enough HCL (hydrochloric acid) in their
stomach to break it down at all. So, just be safe, completely avoid the carbonate form.
Wednesday 01-22-2009
Nutritional Supplements Part 2: Omega-3 Fatty Acids (Part 2)
• Curbs depression. The proper daily dose of Omega-
3s helps to shift depression symptoms, such as anxiety,
sleeping problems, sadness and suicidal thoughts. In a
study done by the Archives of General Psychiatry, 2002,
it was shown that after only 12 weeks of supplementation,
69 percent of patients were more than 50 percent
improved.
• Beautiful skin, hair, nails, muscles. This essential
fatty acid helps to keep your skin clear, your hair shiny
and your nails strong and healthy. It’s also helpful in
building quality lean muscle tissue.
• Improves many other body processes. There are
studies on the positive effects of Omega-3s on asthma,
ADHD, irritable bowel, overall immune system function,
Alzheimer’s disease, Parkinson’s disease and
osteoporosis, to name a few.
Now that we know a little about what these amazing
fatty acids do, let’s figure out where to find them. Good
food sources include deep sea fish, such as salmon, halibut,
mackerel and sardines. Almonds, walnuts and
DHA-enriched eggs are also wonderful sources. As you
probably realize, much of our fish is now loaded with
mercury, which is very toxic to our bodies. However,
fish is a great source of quality protein, as well as the
Omegas. Try to ingest wild caught fish, and remember
that the smaller the actual fish, the less mercury contamination
it will have.
Last, but definitely not least, is supplement form.
Once again, quality is of the utmost importance. Fish oil
supplements are the most contaminated supplement on
the market today, so finding one that has purified all of
the mercury and other impurities out is essential. Also of
equal importance is the amount you need for your system.
Because these supplements are not FDA regulated,
it’s easy for people to “self-diagnose” and “self-treat,”
which can also be detrimental to your health. Just be
sure you are discussing your case with an experienced
and qualified nutraceutical provider. You and your body
will be so glad you did.
Tuesday 01-20-2009
Nutritional Supplements Part 2: Omega-3 Fatty Acids Part 1)
Today I am excited because
I get to discuss my all-time
favorite supplement, Omega-
3s. You also may know these
as EPA/DHA or fish oils.
Omega-3s are an essential
fatty acid, which means they
cannot be produced by your
body and must be added to your body in food or supplement
form.
So what do these Omega-3s actually do inside your
body? The main process by which they are utilized is
within the Arachidonic Cascade. This is the inflammation
cascade. When your body has enough of this essential
fatty acid, the Arachidonic or inflammatory cascade,
is slowed down. It’s extremely important to keep this
cascade functioning slowly because of what the resulting
inflammation does to us. Inflammation from this
cascade is responsible for clogging our arteries (thus
increasing our blood pressure and cholesterol), inflaming
our joints (arthritis) and gastrointestinal tract (irritable
bowel issues), inflaming our lungs and bronchi (asthma)
and increasing fat stores. So, if your body has
enough of this Omega-3 essential fatty acid, here are the
benefits you will receive:
• An 81 percent decrease in your risk of sudden death
by heart disease. Did you know that more than 50 percent
of people who die suddenly of cardiac causes have
no signs or symptoms of heart disease. Scary. There are
several studies now published in JAMA (Journal of the
American Medical Association) showing the tremendous
decrease in this risk by having enough Omega-3s in
your system.
• Prevention and lowered symptoms of diabetes. A
study done by Annual Experimental Biology (April 21,
2002) showed that after 12 weeks of EPA/DHA supplementation,
70 percent of the study participants showed
an improvement in insulin-related function.
• Influences HDL cholesterol. HDLs (the good cholesterol)
are the ones that remove the clogged up junk in
your arteries. In July 2006, The American Journal of
Clinical Nutrition performed a study showing that
Omega-3s worked even better than prescription medications
to elevate HDLs.
Monday 01-19-2009
Nutritional supplements Part I: the basics(Part 2)
If you are not buying a GMP (Good Manufacturing
Practice) rated supplement that is “physician grade,” you
are probably getting a non-quality supplement. We order
“third party assays” of supplements at our clinic, which
show exactly what is in the supplements, based on lab
testing. We have found lead and other toxic metals in
multivitamins, calcium supplements that don’t break
down in the system, molds and microbes, and B vitamins
without all of the Bs, to name just a few discrepancies.
It is quite discouraging, since as consumers, we are paying
good money for our supplements and many times they
are not even being absorbed into our bodies. I have personally
done my own research on these nutraceuticals and have
found a few very reputable companies. I am restricted from
mentioning certain companies here, but I am available to
answer your specific questions. The main point is, if you
are going to spend money on what can be life-changing
supplements, spend it on ones that are proven.
In the next weeks, I will be discussing nutraceuticals
that can help with a variety of health issues, along with
advancing your wellness potential. Keep in mind that our
bodies were made to be free of sickness and disease, and
also that our bodies are smart enough to maintain a healthful
state. The problem is, our society is now so toxic and
lacking in proper nutrients that our systems do not have
the resources to adequately fight these conditions. I cannot
express how important it is for your system to have
the appropriate nutrients in the proper amounts in order
for your cells to be able to heal themselves.
There are a few cautionary points to make before you
start any nutritional regimen. Be sure you speak with
someone who specializes in nutritional deficiencies or is
properly certified. Nutraceuticals are very powerful and
educated guidance is imperative. Also, you need to be sensitive
to any medication interactions with certain supplements.
Just remember, the homework to be done is worth
it. Join me the next few weeks on a journey of wiping out
your nutrient depletion and enhancing your overall health.
Sunday 01-18-2009
Nutritional supplements Part I: the basics(Part 1)
It’s time for a series of articles
on what I believe to be one
of the most important components
to proper health and
wellness. Vitamins, minerals
and all other supplements now
fall into a category called
nutraceuticals.
First, let’s discuss why these are so important. In
order for all of the cells in your body to function continuously
without impairment, injury or death, it is crucial
to have all the proper nutrients in the proper amounts circulating
throughout your system. These nutrients also
are a required element in the process of energy production,
which is needed in every cellular process.
One thing I hear often from patients is, “I eat healthy,
so I don’t need any supplements.” It is important to
know that even if you have the healthiest diet in the
world, your body still will be depleted of many essential
nutrients. Harvard University conducted research on the
nutrient content of food in 1930, as compared to 2002.
Research found that:
• milk and cheese have 70 percent less magnesium
and calcium than in 1930;
• beef has 55 percent less iron;
• chicken has 31 percent less calcium and 69 percent
less iron;
• soil nutrient content has diminished by more than 70
percent in 70 years.
There are many documented examples of foods and
soil that reveal nutritional value has been diminished
over time. (Toxicities contained in fast foods and in the
environment are another story.) This is why in our day
and age, adding a nutritional supplement is an essential
component to perfect health.
Now that we know why we need them, we’ll talk
about what we need. The main problem with supplements
today is that they are not FDA regulated. This
means manufacturers can put whatever they want into
their products without those products having to pass any
inspections.
Monday 12-29-2008
How to deal with chronic pain (Part 2)
Most people diagnosed with fibromyalgia have this
very cycle going on. So then, by taking NSAIDs or other
medications, we end up covering up our symptoms, but
not actually fixing the problem.
All right, so what on earth can be done to fix this
vicious cycle?
1. Potential triggers must be removed. These are anything
causing structural, metabolic or emotional stress.
2. Changes to your diet are essential. Foods high in
antioxidants (fruits and veggies) are needed, while steering
clear of acidic foods (red meat, sugar, caffeine and
dairy).
3. Arachadonic acid (part of the inflammation cascade)
needs to be displaced with foods high in omega-3s (deep
sea fish and flax are the best sources).
4. An organic diet and minimal microwave use are
both very important for minimizing toxin exposure.
5. A low glycemic diet. (Do a google search for
glycemic index and you will find a list of foods to enjoy).
6. A proper liver/gall bladder, and intestinal cleanse or
detox.
7. Make sure your spine is properly aligned. Your nervous
system controls your entire body and is housed inside
your spine. Your nerves need to be free of interference in
order to properly control your pain.
If you are catching your pain early enough, the things
mentioned above will surely keep you pain-free. If your
pain has been going on for quite some time, and you have
been using medications to control it for more than a couple
weeks, your system may need additional support. Talk
to a nutritionally-certified healthcare provider about your
options for nutraceutical support in order to stop the pain
cycle and fix the problem. As always, I am available to
answer specific questions. There is truly no reason for
anyone to be in pain.
Tuesday 12-23-2008
How to deal with chronic pain (Part 1)
Either we ourselves have
experienced chronic pain or we
know someone who is. The
most common reason anyone
visits a healthcare professional
is pain. What is typically done
about it?
NSAIDs (over-the-counter pain killers) are currently
the number one treatment, with more than 30 billion
tablets sold every year. But did you know that by conservative
estimates about 16,500 people die every year from
NSAID-related gastro-intestinal bleeding? And that doesn’t
even touch the number of new liver and kidney problems
directly related to NSAIDs.
From 1999-2003, research reveals that COX-2
inhibitors such as Celebrex injured 160,000 and killed
26,000 to 55,000 people. These facts are a bit scary, to say
the least. The problem is that these drugs do relieve pain,
and since no one wants to be in pain or even has time to
be in pain, some of us believe these drugs are our only
choice.
Before we get into what can be done, let’s figure out
how chronic pain actually works. All of our tissues
(excluding articular cartilage, and parts of our spinal
discs) contain nociceptors (sensory receptors that trigger
the feeling of pain). There are certain chemicals that stimulate
these nociceptors. They are the same chemicals that
drive the inflammatory processes (prostaglandins,
leukotrienes, norepinephrine, and so on). Certain events,
whether dynamic or repetitive, will initiate, prolong or
create susceptibility to chronic pain. These underlying
causes can be structural, metabolic or even emotional.
On a cellular level, the problem is too much intracellular
(inside the cell) calcium. Now, calcium is a good thing
to have in your body, but not good if it gets stuck on the
inside of your cells. The mitochondria, a.k.a. energy producers
of the cell, are supposed to be pumping that calcium
out of the cell. If the mitochondria don’t have enough
energy (ATP), they cannot pump out the calcium and you
end up with chronic tight muscles, achiness all over,
nerve-type pains and other problems, and thus, CHRONIC
PAIN.
Monday 12-08-2008
The incredible edible egg (Part 2)
A choline deficiency can cause a deficiency of another
B vitamin that is critically important to health, folic
acid. Choline is also a key component for a neurotransmitter
called acetylcholine that that carries messages to
and from nerves. This is the body’s primary way of sending
information between nerves and muscles.
Yet another way that choline, along with vitamin B12
(which is also found in eggs), is beneficial to our health
is by helping convert a compound known as homocysteine
into a benign (non-harmful) substance.
Homocysteine is a normal by-product of human metabolism,
but if there is too much of it, it can be pushed out
into the blood and can then damage blood vessels.
Because of this, it is important to eat foods with choline
that can decrease the harmful effects of homocysteine.
My favorite benefit of eggs is that they’re portable!
We hard-boil eggs on Sunday night and grab them onthe-
go all week for a quick and easy protein-filled snack.
Most of us have very busy lives, and the more ways to
make life a little easier, the better!
One population of people who may consider avoiding
eggs would be those who suffer from severe arthritis.
Eggs do contain a large amount of arachidonic acid,
which can promote inflammation in the body. Because
of this, people with arthritis (i.e., chronic inflammation)
should avoid eating too many eggs, and especially avoid
red meats.
Considering the numerous healthful compounds in
eggs and the fact that they contain a significant amount
of protein for a relatively low cost, it is a great idea to
include them in your diet/lifestyle.
The next time you’re looking to start out your day
with a meal that will provide you with high-quality protein
and vital nutrients for brain and cardiovascular
health, go for that delicious, nutritious egg!
Monday 12-08-2008
The incredible edible egg (Part 1)
It’s morning again…and
there you are, stumbling
around the kitchen, trying to
find something quick, filling
and full of energy to make for
breakfast.
My favorite choice? Eggs.
The egg is a tremendous food because of all the healthpromoting
compounds it contains. It has 6.5 grams of
good protein and numerous other substances that have
many health benefits.
For a long time, eggs have had a bad reputation
because of the cholesterol content. But, studies are now
showing that when you consume the egg white along
with the yoke, your individual cholesterol level is hardly
affected. What does influence our individual cholesterol
levels is saturated fat consumption.
Our bodies happen to be pretty good at converting
saturated fat into cholesterol. There is some saturated fat
in the yoke, but as you will see, as long as it is eaten with
the egg white, the nutritional benefits are very strong. It
has been proven that an individual may eat one to two
eggs every day without having a harmful effect on cholesterol
levels. It has even been shown that eating eggs
may have a beneficial affect on our lipid profiles, as it
makes LDL (bad cholesterol) particles larger, which in
turn makes them less atherogenic (less likely to clog
arteries and cause heart attacks).
Other beneficial cardiovascular effects from eggs
include inhibiting platelet aggregation (the stickiness of
your blood) and slowing the blood coagulation cascade
(blood clotting). Both of these greatly decrease the incidence
of stroke.
The benefits of eating eggs aren’t limited to our cardiovascular
health, however. Eggs also have a protein
called lutein that decreases the incidence of macular
degeneration, an incurable eye disease that is the leading
cause of blindness for people 55 and older in the U.S.
This horrible disease affects more than 10 million
Americans.
Possibly the most beneficial compound in eggs is
choline. Choline is particularly important for brain function
and health. Although our bodies can produce some
choline, we can’t produce enough to make up for an
inadequate supply in our diets.
Wednesday 12-03-2008
Garden-variety exercise (Part 2)
4. Give yourself a big hug! Wrap your hands around
yourself and rotate to one side, twisting as far as you can
comfortably go. Hold 10 seconds and reverse. Feel the
stretch in your upper back. Repeat two or three times. Then,
holding your arms out to the side, do 10 large arm circles
forward, then 10 backward, to warm up your shoulder muscles.
Once you get through it all, you will only have spent
about four or five minutes of your time, and trust me…your
body will love you, and you will love your body all summer
long! It’s true: “An ounce of prevention is worth a pound of
cure.”
Here are just a few tips to remember while working outside:
• Avoid prolonged bending, pushing and pulling while
raking and hoeing. A long time in this position puts undue
strain on your shoulders and lower back (just switch up jobs
occasionally).
• Use long-handled tools to reduce forward bending,
which can aggravate your neck and lower back.
• Limit overhead work to five-minute periods.
• Switch hands frequently while raking or hoeing to avoid
muscle spasm on one side of the body. Constantly using the
same side of your body is a major culprit for back sprains
and strains–but such an easy fix, just be ambidextrous!
• Kneel to perform tasks, rather then bending at your
waist.
• Lift with your legs, not your back, and carry objects
close to your body.
• Don’t work long in one position. This can reduce circulation
and restrict mobility.
• Know your strengths and limitations. Don’t overexert,
vary your activities and take regular rest breaks (the iced
green tea and homemade lemonade are calling!).
The best preparation for safe lawn work is a properlyconditioned
body, supported by correct posture and alignment.
Ahealthy spine is directly related to a healthy nervous
system, and therefore overall good health. Pull weeds, not
your back!
Monday 12-01-2008
Garden-variety exercise (Part 1)
Spring is finally here! For many
of us, that means more time outdoors
planting seeds and bulbs,
raking, mowing the lawn and
pulling weeds.
Some consider lawn work or
gardening a chore, but many see
it as an enjoyable pastime and a
great way to start shedding that winter “layer.”
However, if it leaves you with joint and muscle aches and
pains, enjoying your very short summer months becomes a
bit of a challenge. After a long winter, throwing your body
right into positions it hasn’t seen for a while will surely
cause discomfort if you are not ready. So, is there a way to
get a great workout, plus enjoy the entire summer pain-free?
Of course! And it’s actually quite simple.
A brief warm-up and cool-down period is as important
for lawn and garden people as it is for any athlete. Your
back, upper legs, shoulders and wrists are all major muscle
groups affected when you are using your green thumb. To
make gardening fun and enjoyable and keep muscle and
joint pain at bay, follow these stretches:
1. Prop your heel on a stool or step, keeping the knees
straight. Lean forward with a flat back until you feel a stretch
in the back of the thigh, or hamstring muscle. Hold for 15
seconds. Do this once more and repeat with your other leg.
2. While standing, hold on to something for balance and
pull your heel up towards your seat/buttocks. Grab on to
your ankle and hold for 15 seconds. Try to keep your knee
pointed downward toward the ground and not out to the side.
You will feel a stretch in the front of your thigh, or quadricep
muscle. Do this once more and repeat with your other
leg.
3. While standing, weave your fingers together above
your head with your palms facing up. Tip like a teapot (feel
free to sing the “I’m a little teapot” song) leaning to one side
for 10 seconds, and then the other. You should feel the
stretch through your side or flank and your spine should be
loosening, as well. Repeat this three times. With hands in
the same position, bend forward at the waist with knees
slightly bent, rounding out and opening your spinal cord and
holding for another 10 seconds. Come up slowly, since your
balance may be a bit off as the blood flows away from your
head.
Monday 11-24-2008
Give your brain a workout (Part 2)
We used to have a daily family crossword puzzle
lying on the kitchen table when I was a child. Every
day, the whole family would contribute what they could
to the puzzle on their own time. It kept our brains
focused and kept us entertained. These are all easy ways
to help you and your family fire up those neurons and
fight off oxidation (the dying process of brain cells),
and age-related diseases like Alzheimer’s or dementia.
It can actually be fun, too.
Ready for one more plug for regular physical exercise?
Studies show that physically active people have
healthier DNA and more robust brain cells than their
less-active counterparts. A new study on rats was the
first to show that lifelong exercise actually decreases
cellular aging in the brain. The little rat brains were
found to have fewer by-products of oxidative damage–
the kind that contributes to memory loss and has
been implicated in Alzheimer’s and even Parkinson’s.
Research also shows that the only way to grow completely
new brain cells is through physical activity.
In conclusion, if you exercise both brain and body,
you’ll have a healthy, fit body and great mental acuity
throughout your entire life. Now, that’s exciting!
Thursday 11-20-2008
Give your brain a workout (Part 1)
After reading a few of these
articles, it must be obvious
how important exercise is for
your heart, lungs, joints, muscles
and bones. But, are we
missing a vital organ? How
about the brain? Do we need
to spend time physically exercising
our brains, and if so, how? Here’s the deal: physical
activity and proper nutrition are both essential for
lifelong health, but for optimal health, our brain must be
part of the equation.
Did you know that cognitive decline, or the process
of losing clarity of thought, memory and intelligence as
you age, is actually preventable? No, you’re not just
getting old, you just haven’t exercised your brain. Did
you also know that if you feel you have already lost
some of those valuable “brain cells,” you can gain back
cognition with brain exercises?
Okay, now that you are convinced that you need it,
let us discuss how to properly exercise your “head muscle.”
First, sorry, but television does not count. TV
results in very little mental activity, and has been linked
to several undesirable disorders. In fact, the number one
risk factor for ADHD is watching TV during the first
three years of life. Instead, focus on things that actually
make that brain of yours work a little. Read an educational
magazine or the newspaper, playing thinking
games such as chess or solitaire, or how about a real
challenge, like learning a new language?
Tuesday 11-18-2008
Detoxifying your body (Part 2)
What’s the proper way to detox? There are several
ways, including taking detox products offered by a variety
of supplement companies. If you are new to detoxing,
the safest way is through a very particular food diet
or a juice-fast. You will need to set aside about two
weeks of your life to accomplish this appropriately.
The first few days are elimination days, getting your
body ready for the detox (like training for the big game).
The next five to seven days consist of the actual detox,
and the last few days you need to re-introduce foods
back into your usual diet. Oftentimes, during a detox
your body will feel almost flu-like. Achiness, headaches
and fatigue are typical. This is the effect of the toxins
coming out of your system, and it’s okay to feel good
about having these not-so-pleasant symptoms because
they tell you the detox is working.
Is detoxification okay for anyone? As long as you
have spoken with your healthcare provider about the
right type of detoxification program for you personally,
yes. Even children as young as 3 are safe to detox, as
long as it is the right type. The exception is if you are
pregnant, you should wait until you are done with the
pregnancy and breastfeeding.
How often should you detox? At least every six
months, in order to keep those toxins out of your cells
and your body functioning optimally. Just be very careful
about different detox supplements being sold in
stores. They are not FDA-regulated and could be detrimental
to your health.
Again, if you have specific questions about detox and
what to do or how to do it, speak with your healthcare
provider or contact me, and I will be glad to help on a
more personal level.
Tuesday 11-18-2008
Detoxifying your body (Part 1)
Is it important for you to clean your body every day?
Most of us take a shower or bath very often, if not every
day, right? Then why are we neglecting the inside of our
bodies?
Consider the amount of pollution
we bring into our cells all of the time. We know
that the air we breathe is polluted; our water has pollutants
in it; and our clothing, carpet, soil (which means
our food), even and especially the personal care products
we use every day on our bodies are polluted. So, I guess
we’re trapped. Pollutants are all around us, and there’s
nothing we can do about it, right? Keep reading.
If we drank only the purest water, ate perfect, healthy
food all of the time, exercised just enough (but not too
much to release free radicals), never stressed about anything,
took the right supplements in the right amounts,
never took in second-hand smoke and rarely had caffeine
or alcohol, we should be fine.
Well guess what? Even if you did all of the above
every single day of your life, you would still have toxins
floating around in your system. Did you know that the
average American has 10 to 15 pounds of extra “junk”
sitting in the intestinal tract? Now, that’s nasty. How can
we combat these toxins?
It’s called DETOXING. Your system is telling you it is
in dire need of a detox when you begin to have symptoms
like headaches, joint aches/pains, mental confusion, anxiety,
fatigue, problems with maintaining clear skin, allergies,
depression, irritable bowels...the list goes on.
Here is the science behind it. Your liver is the main
detoxifying organ in your body. The liver has many
other jobs as well, such as metabolizing drugs, alcohol
and caffeine; creating bile to break down fat; metabolizing
proteins, fats and sugars; and breaking down excess
hormones, to name a few. If you build up too many toxins,
your liver can’t handle everything at once; that’s
when you begin to feel some of the symptoms listed
above.
Friday 11-14-2008 Improve your sleep (Part 2) 3. The hectic mind. If you are one of those with a million thoughts on your brain when you are supposed to be sleeping, there is hope for you! Since I fall into this category, I’ve found there are two things that help tremendously. First, do some meditation and/or prayer before bed to settle down your nervous system. Second, you need to keep a pad of paper and a pen next to your bed. Put all your “can’t wait ’til morning” thoughts on this paper, and then WAIT ’TIL MORNING! It truly is liberating. For some reason, when your worries are written down, they don’t have a need to be floating constantly around your mind. 4. Pain. If this is your issue, it is important not to cover up your symptoms with pain killers or sleep medication. Your body is trying to tell you something imperative, and it’s your job to figure out the reason behind your pain. If your pain is musculoskeletal in nature, go to a specialist in this area, such as a chiropractor or physical therapist. If it is more of an internal or deep organ type pain, see a medical doctor. Either way, figure out the issue, because your sleep is too important to your health not to. Fortunately, there are many things you can do to improve your sleep. The cause of insomnia varies so much from person to person, that each of us needs to properly examine our diet, exercise patterns, sleep environment, personal habits, current concerns and pain conditions. We have talked today about some of the more superficial sleep concerns. If none of these fit for you, it’s time to have your nervous system and nutrient deficiencies checked for discrepancies. Otherwise, as the lullaby goes, Good Night, Sleep Tight!
Tuesday 11-11-2008
Improve your sleep (Part 1)
There is an old Chinese proverb that states, “Only
when one cannot sleep does one know how long the night
is.” If you have ever had problems
sleeping, you can relate to this proverb. More than 100
million Americans report trouble falling and staying
asleep. Because sleep is crucial to good health, lack of
it is a very serious issue. During sleep our bodies are
able to recharge our cells, renew DNA and heal any
damage. Today we will discuss the many ways you can
improve your ever so precious sleep.
1. Diet. The afternoon cup of coffee or other caffeinated
beverage that may taste good at the time could
affect you later on. For some, even a small amount of
caffeine early in the day can cause problems falling
asleep 10 to 12 hours later. So, even if you think you’re
used to your cup of coffee at a certain time, it wouldn’t
hurt to try eliminating it.
Alcohol is classified as a sedative (a calming substance),
which means shortly after consuming it you
may feel sleepy and be able to easily fall asleep.
Although the beginning of your sleep may be calm,
drinking increases the number of times you will wake
up in the latter half of the night. If you find yourself
waking up and then have difficulty falling back to sleep,
it’s time to nix the “night cap.” Eating dinner earlier in
the evening is also a good idea. If you consume a larger
meal after 6 p.m., the digestion process may interfere
with your sleep. Try eating earlier, and then have a light
snack just before bed.
2. Sleep environment. Since you spend more of
your life on your mattress and pillow than anywhere
else, it is worth the investment to have a high-quality
mattress and pillow. Proper spinal alignment is essential
to a good night’s rest, and also pain-free days. Make
sure your bedroom is slightly cool and as dark as possible.
Studies show that a warm sleeping environment
leads to more wake time and lighter sleep. Avoid doing
work, paying bills and so on in bed. These things tell
your body to be alert in bed and do not promote relaxation.
Monday 11-10-2008
Keeping fit while pregnant and after (Part 2)
2. Exercise. Okay, here’s how this part works…if
your fitness level was extremely high before your
pregnancy, you may need to bring it down a level.
Remember, your baby’s heart rate will increase with
your own. If your fitness level was low before your
pregnancy, you’ll need to bump it up a notch. Activity
is so important while you are pregnant. And yes, you
absolutely can and should resistance-train to keep
muscles toned and tight; just be careful with heavy
weights over your uterus–like squats and/or power
cleans–and stick to what you’re used to.
Blood circulation during activity means more oxygen
and new nutrients to your baby. It also keeps you
less likely to develop varicose veins and hemorrhoids.
To sum up, keep a finger on your heart rate, but be
sure to get some type of cardiovascular activity in at
least four times per week.
3. Vaginal birth and breast feeding. If you are
serious about getting your pre-pregnancy body back
and FAST, these two things make it 1,000 times easier!
The vaginal birth is not possible for everyone.
There are those unforeseen emergencies, but be
informed about your decisions. C-sections in the U.S.
are rising fast, and many of them are preventable. It is
very hard to get that little baby pouch flat again after
this highly-invasive surgery. Once all of your abdominal
and uterine muscles have been sliced through, you
really have to work at getting things back to normal.
As for breast feeding, once again your body is very
smart. If you use your parts how they are supposed to
be used, you and your baby get rewarded.
First, the hormone oxytocin is released when your
baby starts to feed. This hormone helps tighten your
uterus and bring it to a normal size. I can usually tell
by just looking at a mom if they breastfed or not (that
little baby pouch is still there). If it’s too late for you,
don’t worry, you’ll just need to work harder at tightening
up the abdominal muscles in front of your uterus
in order to hold it in place.
Second, breastfeeding literally sucks the calories
right out of you. As long as you are exercising and
maintaining your healthy diet, your baby will get nice
and chubby (don’t worry, it won’t stay long), and you
will drop the weight like a bad habit and FAST!
The most important thing to remember is not to
lose control during your pregnancy. Stay healthy, fit
and active, and you and your baby will both reap the
benefits! Congratulations, and good luck!
Thursday 11-06-2008
Keeping fit while pregnant and after (Part 1)
A reader asks: Now that I
am pregnant, how do I keep
my backside, thighs and
stomach from getting fat and
out of shape? Also, what is
the best way to get back into
shape after my pregnancy?
This is a question that goes through every mom’s
head– whether pregnant, pregnant-to-be or pregnant in
the past. This is also a great question for me, because
I am in my fourth month of pregnancy and have been
very conscious of healthy weight gain and maintaining
a proper fitness level.
During this miraculous time of your life there are
three basic principles to follow.
1. Healthy Eating. “Eating for two” is a saying
that seems to cause a lot of problems. It’s almost like
saying you can eat double, now that you are pregnant.
Watch out, because this is where many moms take a
wrong turn.
To keep your weight gain within the recommended
guidelines (25 to 35 pounds), you only need about 200
extra calories per day (equivalent to one large apple).
As long as you follow these next few rules, your baby
is sure to get exactly what it needs for proper growth
and development.
It is very important for you and your baby to make
sure the intrauterine home is pure and healthy. There
are five essential pregnancy nutrients, and you need to
build a daily balanced diet around them. They include
calcium, complex carbohydrates, good fats, iron and
protein. Taking supplements/prenatals does not replace
eating a nutritionally-powerful array of foods, but it
does ensure that your balance of nutrients is correct.
So, step one in maintaining your pre-pregnancy
body is eating naturally colorful, unprocessed, organic
foods, free of hormones and pesticides, and taking
your prenatal vitimins. Since supplements are not
FDA regulated, it is up to you to make sure they have
the right amounts of everything your baby needs. The
most common lacking supplements are calcium,
omega 3s, choline (fetal memory development) and
vitamin D. Talk to your nutritionist and make sure you
are getting the proper amounts.
Wednesday 11-05-2008
Fitness and Personality (Part 2)
3. Adventurous. (I’m actually a little worried that my
son carries this trait.) If you love the feeling of your heart pounding and you seem to possess an inner dare-devil, try rock climbing, or downhill skiing/snowboarding (hurry, not much time left for the latter). Rock climbing is a huge thrill, whether it’s in a gym or outside. You may have to travel a little to find a great place, but trust me, it’s worth it!
Skiing and snowboarding not only jump-start your heart, but
are great for balance, coordination and proprioception
(awareness of what’s going on inside your body). Your challenge is whitewater rafting. This is the ultimate thrill, because no one knows exactly what will happen next–and the next day your arms and abs will be screaming! This is another one worth traveling a little distance to find a real spot.
4. Determined. If you love a hard-core challenge and are
a perfectionist, just get over it and go for the marathon
already. You could also try a century ride (a bike marathon).
5. Trendsetter. Do you need instant gratification and
quick success? A 5k race would be a great bet for you. It’s
quick training and you can usually run for a cause.
6. Nature Lover. Okay, so you’re a tree-hugger granolamuncher.
Good for you! There are no excuses here in the
Northwoods. Go for a beautiful hike or a kayak paddle and
explore creation. Your ultimate goal would be to book an
exotic eco-tour.
So by now you understand the point I’m trying to make.
It’s your life, and you need to enjoy it and keep it interesting for yourself. The weather is going to be great soon, so start making your personality-related fitness plans and have a blast!
Tuessday 11-04-2008
Fitness and Personality (Part 1)
Life is what you make of it, right? And as far as we know, we only live once. Whether you have been working out your
whole life, or haven’t exercised a day since you were born, it’s time to make some fitness goals.
Now get excited–this is fun stuff! Let’s take a break from
the stale, uninteresting, plateau-type every day exercising
and look deep inside ourselves for something new.
Think for a moment about your personality type and how
it relates to your exercise habits. What is it that you need in your one and only life, and is your exercise program providing it? Right now there is a quickly-growing trend where personal trainers are actually assigning personality traits to different types of exercise. The main idea is that, while your fitness level might be a match, if your personality doesn’t mix with the psychological makeup of the activity, you’re unlikely to stick with it. Let me show you how it works.
1. Easily bored. If your attention span is on the short end
and it’s hard for you to focus on one thing for a long period of time, try a duathlon (run-bike-run combo, or maybe water skiing/wake boarding). Duathlons are great for those of you who get bored, because you will be changing your activity a lot while you train. The run-bike-run combo
should keep you interested. Start your training soon–you
will find these opportuntities all over the state once spring hits. Water skiing/wake boarding also keeps you interested. Since water is constantly changing, you will never have the same experience twice. Your ultimate challenge could be a triathlon (swim/bike/run).
2. Even-tempered and somewhat steady. If you like to
push yourself, but like to stay balanced and centered at the
same time, try Pilates or a half-marathon. Pilates, whether
you are a beginner or highly advanced, is great for balanced people who are serious about health and wellness. The core conditioning works wonders for your overall fitness. If you’re ready to push yourself a little more than you would for a 10k race, but aren’t willing to put in hundreds of hours of training for a marathon, the half-marathon is for you. Your ultimate challenge? Dance workouts. These are widely available as DVDs, and they provide balance and focus with a great workout!
Thursday 10-30-2008
Glucose and insulin: how does your system respond?(Part 2)
When you consume complex carbs, however, your
body will take longer to break them down, making it much
easier for your pancreas to gauge the amount of insulin it
needs to send out.
4. Whether your body decides to do a) or b) above (or a
little of both), it is very stressful for your pancreas and
other cells. Various stress hormones are released, causing
mood swings and behavioral changes, and over time your
poor pancreas just can’t take it any more. Once this happens,
it is unable to produce enough insulin at all. And if
that’s not enough, your cells are having trouble responding
to the insulin it does produce (a.k.a. insulin resistance).
This is diabetes, and it is happening earlier and
earlier–even in kids as young as 2.
Now that you know how it works, I’ll give you a few
tips on how to keep diabetes as far from you and your family
as possible. By the way, if you have already been diagnosed
with diabetes, you actually can make it better by
using these tips as well.
1. If you feel a craving coming on, EXERCISE! The
natural endorphins released will stave off that craving.
2. Be a grazer. Remember, eating smaller, healthy meals
(with COMPLEX carbs) throughout the day is much easier
on your system, and much healthier overall.
3. Drink water. Okay, we’ve talked about this
enough…just do it.
4. If the craving hits, eat some fruit. You’ll get the
healthy sugar for your craving, plus some added fiber to
help you feel satisfied.
Wednesday 10-29-2008
Glucose and insulin: how does your system respond?(Part 1)
Any idea why there were 1.5 million new cases of diabetes
diagnosed in 2005? Clue #1: the average
American consumes approximately 66 percent of his or her
body weight in sugar each year. Clue #2: 50 percent of all
carbohydrates consumed by Americans are simple sugars,
predominantly sucrose and high-fructose corn syrup. In
order to figure out this dilemma, we first need to know
how the cycle works. How do we go from eating simple
carbohydrates right into Type 2 diabetes? The best way to
understand this cycle is to start from the very basics. So,
here we go…
1. Simple vs. complex carbohydrates. Yes, we all know
that carbs are not created equal. Simple sugars include
table sugar, honey, high-fructose corn syrup, etc. They
consist of one to three molecules linked together. Complex
carbs are your fruits, vegetables and whole grains. They
can be anywhere from hundreds to thousands of molecules
linked together. This is where the “glycemic index” comes
in. The glycemic index is a ranking system for all carbohydrates.
Carbs that break down slowly, releasing glucose
gradually into the blood stream, have a low glycemic
index. The lower the index number, the slower the digestion
and absorption of the sugar. Those carbs with indexes
closest to glucose (the form of sugar that is able to directly
enter your blood stream) have the highest number.
2. Whether simple or complex, our body will break
down the molecules into glucose. Once the carb is glucose
it is able to enter the blood stream (hence blood sugar). At
this point your pancreas will release a hormone called
insulin. This hormone picks up the glucose and pulls it into
your body cells. Your cells in turn use the glucose as energy.
3. We need our bodies to work for that glucose! The
simpler the carb, the easier it is for our body to turn it into
glucose. When it breaks down that easily, one of two things
will happen.
a) Our pancreas pumps out insulin, but it tends to get a
little behind. There is not enough insulin at one time to pull
all the glucose into your cells. So, a whole lot of extra glucose
ends up floating around in your blood stream that
can’t be used as energy. But our bodies are so efficient that
glucose doesn’t just get left floating around. Your adipose
(fat) cells don’t need insulin to suck in glucose. Well, you
guessed it, this extra glucose goes directly to your fat cells
and gets stored there. And to be even more specific, it loves
to be stored right around the mid section.
b) Your pancreas is a little over-efficient and pumps out
a ton of insulin. The glucose gets pulled out of the blood
stream super-fast, so fast that your blood sugar level plummets.
You immediately feel very low on energy and you
are not craving broccoli. Your body is craving refined
sugar (cookies, cup cakes, Twinkies, whatever) in order to
quickly increase your blood sugar again. And the vicious
cycle continues.
Tuesday 10-28-2008
Exercise, free radicals and antioxidants (Part 2)
So, our bodies just have a continuous supply of these
so called “micronutrients” waiting to attack the damaging
free radicals, right? Wrong. Our system is unable to
manufacture them on its own. They must come from our
diet, and here’s how:
• Vitamin E (d-alpha tocopherol): a fat-soluble vitamin
found in nuts, seeds, fish oils, whole grains, fortified
cereals and apricots. The current RDA is 15 IU for men
and 12 IU for women each day.
• Vitamin C (ascorbic acid): This is a water-soluble
vitamin present in citrus fruits and juices, green peppers,
cabbage, spinach, broccoli, kale, cantaloupe, kiwi and
strawberries. The current RDA is 60 mg per day.
• Beta-carotene (vitamin A precursor): This is found
in liver, eggs, milk, spinach, carrots, squash, broccoli,
yams, tomato, cantaloupe, peaches and whole grains.
The RDA does not have a set requirement for betacarotene
because it is converted to vitamin Aby the body.
The main reason we are discussing this topic is
because of the role free radicals play in exercise. Freeradical
generation is greatly increased during exercise.
What’s really neat about our systems is the fact that regular
physical exercise enhances the antioxidant defense
system and protects against exercise-induced free radical
damage. Your body is very smart when it comes to
adapting to the demands of exercise. These changes take
place slowly over time, just like the adaptations occurring
in your joints, muscles and bone structure. On the
flip side, however, in an untrained individual, intense or
even semi-intense exercise can overwhelm the body’s
defenses and cause increased free radical damage.
So, if you are one of those people who sits around for
a few days and then goes crazy exercising for a day or
two, and repeats the cycle, it is surely time to change
your ways. You are probably doing more harm than
good.
There are many scientific studies showing how diets
rich in these powerful antioxidants help to guard your
cells against cancer and heart disease. There are also
many separate studies showing how exercising only
three times per week (for one hour each time) will
reduce your risk of cancer by more than 50 percent. So
there you have it–more great reasons to have a healthy
diet and regular exercise.
What I hope you have learned from this article is this:
• Free radicals damage our cells.
• We have a natural defense mechanism against free
radicals called antioxidants.
• We need to acquire these antioxidants from our diet.
• In order for our natural defense mechanism to work,
we must follow a balanced training program with regular
exercise, and we need to eat at least five servings of
fruit or veggies per day.
If you still have concerns about getting an appropriate
amount of antioxidants, talk to your health care
provider about supplementation.
Monday 10-27-2008
Exercise, free radicals and antioxidants (Part 1)
Today we are going to discuss antioxidants and free radicals and how they can help or hurt us in our quest for a healthy body. Let’s start by defining them both. Free radicals are atoms or groups of atoms with an odd or unpaired number of electrons. They are usually formed when oxygen interacts with certain molecules. In order for molecules to be stable, an even number of electrons in their outer shell is a must. When electrons are unpaired (unstable), a chain reaction occurs and damage can be done to important cellular components like DNA, or the cell membrane. If this happens, cells begin to function poorly or even die.
How do free radicals get in our bodies? Some come
from within us as natural by-products of different chemical
reactions. They also come from certain foods (especially
fried foods), our water supply, drugs/medicines,
cigarette smoke, alcohol, the polluted air we breathe and
even exercise.
Lucky for us, however, our intelligent bodies have an
antioxidant defense mechanism. Antioxidants are molecules
that interact with these free radicals and can stop
the detrimental chain reaction in its tracks before our
cells are damaged. The most prominent antioxidants in
our systems consist of vitamin E, beta-carotene and vitamin
C.
Friday 10-24-2008
Is breakfast really all that important? (Part 1)
You hear it all the time, right? Breakfast is the most important meal of the day. I have found that
the main two excuses for not eating breakfast are: 1. I don’t have time, and 2. I feel sick if I eat in
the morning.
Before we address the excuses, let’s try to understand
some of the chemistry behind eating breakfast.
Breakfast is just as it is written, “break” the “fast.”
Essentially, you are breaking the mini-fast you created by
not eating since the night before. Let me put this in
Northwoods terminology… starting your day without breakfast
is like starting a NASCAR race without a full tank of
gas. Glucose is our body’s natural source of energy. In the
morning our glucose (blood sugar) levels are very low. If we
don’t feed ourselves right away, our bodies have to find a
way to get more glucose in order to function. Our bodies will
compensate by taking glucose from our muscles and our
liver (called glycogen). Once it uses up all of these storages,
it turns to our fatty acid stores. However, since fatty acids
(FYI: these are not body fat, but essential proteins) can’t be
converted into glucose, it has to use more protein from our
muscles to help convert glucose for fuel. So even though
your body can probably make it to the next meal, it is actually
stealing valuable resources from itself in order to do so.
Wednesday 10-22-2008
Exercises to counter sitting all day (Part 2)
Easy for me to say, right? Well, if you truly want to
take care of your body and decrease your chances for
more or worse problems in the future, then it’s a nobrainer.
There actually is an easy way to do this if
you’re consistent. Whether you’re in an office-type
desk job, or not, this is very important. If you are a student,
try to do a little of this between classes. Here’s
how it goes:
1. Stand behind a chair or desk and bend forward so
your forearms rest on the back of the chair or desk.
Make sure your back is completely flat (not rounded at
all), while sticking out your seat and chest at the same
time. Hold for 20 seconds, slightly bend your knees and
slowly come up to standing. Repeat two more times.
2. Standing straight, shoulders relaxed (feet about
shoulder-distance apart), clasp your hands in front of
you and slowly raise your arms to the ceiling. Come up
onto your toes and do three sets of deep belly breathing
(from your diaphragm). The deep breathing will
increase metabolism and boost energy, as well as supply
more oxygen to the tight muscle cells you stretched
in #1.
3. While standing, push the palm of your right hand
down toward the floor, tip your head to the left to feel
a stretch in the side of your neck, and hold at least 10
seconds. Repeat with the other side. Do each side
twice. (Yes, keeping your neck and shoulders loose
will help keep your hamstrings loose as well.
Remember, our bodies are completely connected!)
4. Once you are home for the night, spend extra time
moving around or better yet, actually exercising before
you sit down to relax.
There are three main things to remember when
working with chronically-tight hams:
1. When stretching, keep your back flat. If you
round your back, you end up stretching your lower
back instead.
2. Hold your stretch for at least 20 seconds, and
never bounce while stretching. The bouncing will cause
a contracting reflex and tighten the muscle even more.
3. Stretch your quadriceps as well. The opposite
muscle is probably over-worked and also needs some
attention.
If you think you have a more severe problem, don’t
wait; see a qualified health care provider before it gets
worse. That way, you will be given specific exercises
tailored to your body along with your treatment plan. It
is also wise to have your work station checked for proper
ergonomics. Often overlooked, this is essential for
proper body mechanics and is almost always an easy
fix. Remember, this is the only body you get, so you
owe it to yourself to take care of it!
Tuesday 10-21-2008
Exercises to counter sitting all day (Part1)
How can I keep chronically tight hamstrings loose?
Trouble with tight hams is a common problem. The reason
is quite simple, but fixing the situation can take some time.
First, we’ll discuss why so many of us seem to have
chronically tight hamstrings, which are muscles located
in your upper back thighs. The typical day for the
average American looks something like this: Get up,
get in car, drive to work or school, sit at desk, go get
lunch, sit and eat, go back to desk, get in car to drive
home, sit down to eat and sit down to relax. Do you
notice a common theme here? SITTING. Which means
your poor hamstrings are always in the same “contracted”
position day after day, year after year.
Those of you with chronic tight hamstrings will also
find yourself suffering from weakened abdominal muscles,
tightened upper back/shoulders and tightness near
the base of your skull (which means tension
headaches). In order to combat this chronic tightening
you MUST find time to stand up and recruit precious
oxygen toward these muscles at least two times every
hour.
Monday 10-20-2008
Family Fitness (Part 2)
Seasonal family activities are great for several reasons:
1. The fresh air alone gets your body in an active state
of mind, helps you sleep better at night and actually
increases your metabolism.
2. Although you are getting a natural endorphin rush,
your heart rate is increasing, and you’re burning calories;
it doesn’t feel like exercise!
3. Family time is precious no matter how or where you
spend it.
4. You’ll enjoy your relaxation time so much more
once you have paid attention to your children and have
given your body some exercise.
5. It’s also great for changing up your daily routine
when you’ve hit a personal plateau.
It is important to get your kids involved in planning
the activity. Even if you only get a chance to do this on
the weekends, chart out a month of family fitness and let
your kids take turns choosing the activities. You can use
this same chart for keeping “score” on family mini-competitions.
For example, (these should be age-appropriate,
of course) set up a weekly push-up or sit-up competition.
Have everyone in the family chart each night how many
they did throughout that day. When I was younger, my
family would chart calories burned doing certain household
chores. Thinking back, this was probably Mom’s
way of keeping our house clean, but my siblings and I
had a blast doing it!
Change up the active competitions monthly and make
sure the kids are involved in planning these, as well. It is
so important to instill the value of active play and ageappropriate
exercise in your children while they are
young. Studies show that the younger they learn these
values the longer your children will stick with a healthy
lifestyle. If you don’t have children, try some of these
ideas with your spouse or good friend. It’s a great way to
be accountable and an easy way to increase the level of
excitement!
Friday 10-17-2008
Family Fitness (Part 1)
It’s been a long, stressful
day at the office, and it’s finally
time to go home and relax.
After dinner, all you want to do
is plop down in front of the TV
or a good book and let your
mind be blank for a while.
Just about the time you are starting to feel relaxation
come on, here come the kids. If they’re younger, they’re
climbing all over you, and if they’re older, they’re probably
in need of your undivided concentration for something.
Either way, your special relaxation time is just not
working out.
Well, here’s a little hint that will make the evening better
for the whole family. Plan some time to do a seasonal
activity together. We live in the Northwoods… there are
plenty of winter-related FUN exercise opportunities that
the entire family will enjoy. Skiing or snowboarding, ice
skating/hockey, active sledding (mom and dad have to
sled, too, of course!), or just a nice winter stroll–don’t forget
the dog!
My family’s favorite activity is hiking in the woods.
We pack up the backpacks (yes, our 3-year-old gets one,
too), put on snowshoes and hike until we find a place to
build a fire. Once the fire is built we toast our specialty
sandwiches and have a fun winter picnic.
Thursday 10-16-2008
How to have your cake and eat it, too! (Part 2)
1. You must eat clean. What exactly is eating clean?
It means eating foods as close to nature as possible, with
no added chemicals or preservatives.
Did you know that these chemicals can cause toxic
build-up in your body, which in turn causes physical
pain in your joints and muscles, headaches, digestive
issues and so on? Did you know that the average
American walks around with 10 to 15 pounds of this
toxic build-up stored deep in their intestines?
The cleaner you eat, the cleaner your cells will be.
The cleaner your cells, the better and more efficiently
they will function. Eating whole (un-messed around
with) foods is an essential part of being physically fit.
2. You must snack between meals. Yes, you read it
right. One of the best ways to keep a healthy metabolism
is to eat continuously throughout the day. Once lunch or
dinner comes around you don’t eat like a pig because
you’ve been starving yourself for four hours.
What kind of snack, you ask? The type of snack is
just as important as snacking itself. Here’s a list of
snacks our family eats: any type of nuts and/or seeds,
hummus and pita chips, celery and peanut butter, protein
bars, cheese sticks (go with the white cheeses), fruit
(branch out and try a mango or papaya), granola mix,
protein shakes and so on.
The main key with snacking is to not keep eating.
Limit yourself to a nice snack-size portion and then
remind yourself that you’ll be eating again in a few
hours.
3. I’ve said it before and I’ll say it again. DRINK
WATER. Your body is made up of about 75 percent
water. Your body has to replace about 2.5 liters of water
each day from foods you eat and water you actually
drink (more than that if you are exercising regularly).
There are two things to remember here. First, don’t
drink too much water with a meal; it will actually
decrease the ability of your stomach to digest your food.
Just drink between meals. Second, be sure you are drinking
pure clean water…water can be full of chemicals,
too.
Okay, back to Jerod. My husband will go through an
entire week using these three easy steps, along with his
workouts, and once Sunday rolls around (his favorite
day), he gets to have his doughnuts and chocolate milk
without feeling a bit of guilt.
You won’t believe how delicious that special treat is
once you’ve “earned” it. But it gets better. It’s not only
the taste that is so wonderful. Because food is a mental/
emotional thing for us, the actual feeling of accomplishment
adds to the experience.
So, based on your habits and goals, decide what type
of schedule you should be on for your “cheat day,”
whether monthly, weekly or whatever. Life is way too
short not to enjoy the things you love!
Wednesday 10-15-2008
How to have your cake and eat it, too! (Part1)
We all know that when it
comes to staying fit, there is
one main thing that can throw
a wrench into our ability to
maintain a healthy weight.
You guessed it: dessert.
We Americans LOVE our
desserts! Right now I want
you to picture your all-time favorite dessert…my guess
is it’s not a “low-cal” fruit parfait alternative. I am going
to show you a way to enjoy that sinful little indulgence
you are thinking of, and not feel a bit guilty. I know it
sounds impossible, but just let me explain. I have decided
to use my husband, Jerod, as an example.
There are basically two things in life that Jerod loves
(okay, besides our 3-year-old son, and ME, of course!):
doughnuts and chocolate milk.
Here’s how it works. In order to physically and mentally
enjoy high-fat or high-calorie treats, you have to
make a few sacrifices. But honestly, once you get it
down, it doesn’t feel like a sacrifice at all.
Tuesday 10-12-2008
Hi everybody it’s the Dagger and today is day 21 of my detox and tomorrow I start my new health plan. It has been a rough 21 days with a lot of ups and downs but it was worth it as I finish up today. I feel better and I definitely feel lighter. When I started 21 days ago I weighed 257 and today when I weighed in I was 231. Yes I lost 26 pounds in 21 days. I still have along ways to go to get to my goal but this is very encouraging. I am looking forward to tomorrow and what the new 12 week program will bring. Thanks to Dr. Allen for her plan, support, and success.
Monday 10-11-2008
Learning to love labels (Part 2)
Red flags to watch for
All right, here we go: Labels 101.
The very first thing I do when choosing an item is
look at the ingredient list. This way, I can usually rule in
or rule out an item immediately. During a “quick scan,”
here are the red flags:
• High fructose corn syrup. This is chemicallyaltered
sugar your body will immediately store as fat,
especially around the mid-section. Watch out–it’s in
everything from types of whole wheat bread to ketchup.
• Hydrogenated or partially hydrogenated oils.
These are vegetable oils that have been chemically
altered to stay solid at room temperature. This alteration
causes them to act like saturated fats when digested.
• MSG (a.k.a. hydrolyzed vegetable protein) and
aspartame. Both of these are known excitotoxins which
are now being linked to obesity and nervous system dysfunction.
These are things you don’t want floating
around in your family’s system.
What you do want in your ingredient list are whole
grains (unbleached wheat flour, whole oats, etc.),
healthy fats (olive and canola oils) and natural sugars.
Now for the Nutrition Fact Box.
Fat content is first on the list, and it’s pretty cut and
dried. Look for absolutely zero trans fat (the stuff that’ll
kill ya’), very little saturated fat (1.0 or less), and be sure
most of the fat is coming from the MUFAs and PUFAs
we discussed earlier.
The rest of the Fact Box can get tricky, depending on
different diets, lifestyles and health histories–an entirely
different discussion, so we will revisit that later.
You are now armed with basic label-reading ability.
The key is to start slow, but definitely START. My promise
to you is this: If you gradually, yet confidently, make
these changes to what is in your cupboard and refrigerator,
you and your family will truly be healthier, happier,
smarter and more energized for life!
Friday 10-10-2008
Learning to love labels (Part 1)
The more I converse with people about health and nutrition,
the more I find that one of the fundamentals of healthy
eating is considered somewhat intimidating. This basic concept is reading food labels. How are you supposed to
eat healthy if what’s printed on the package seems like a
foreign language? My goal today is to show you how to
take a quick glance and make an educated decision on
whether or not the item makes the cart. Before we get too deep into the label however, we need to make a few things clear.
1. Don’t shop on an empty stomach. I know you’ve
heard it before, but here’s how it works: Studies show
that not only do you buy more snacky/junk foods, but
you also spend more money when you shop hungry.
2. Avoid processed foods. The more processed your
item of choice is, the more artificial flavors, chemical
alterations and preservatives are in it. Since your body
was not made to digest these factory-produced chemicals,
they make it difficult to maintain optimal health. If
you start out with the least processed foods, label reading
becomes much easier.
3. Low fat, reduced fat and fat free don’t always
mean healthier. If the fat content is lowered, the taste of
the product is usually maintained by adding sugar. Plus,
a lot of times the “good fats” are removed instead of the
bad ones.
For an example, let’s take Wheat Thins. If you look
closely at the reduced fat Wheat Thins, they actually
reduced the most beneficial fats and added more high
fructose corn syrup (we’ll discuss this later). The beneficial fats (poly- and mono-unsaturated fatty acids, a.k.a. PUFAs and MUFAs) can actually help you stick to a
healthy weight. They help to keep your circulatory system
in check and keep creaky joints lubricated, among
several other things we will discuss another day.
Thursday 10-09-2008
Do I really need to lift weights to be fit? (Part 3)
What type of resistance training is right for me?
If you are looking to increase or maintain large muscle mass, free weights are definitely the resistance of choice. Free weights are not just for bulking up, however. We’ve all heard of someone who bent over to tie his shoes and couldn’t stand up again. Training with free weights is
the type of resistance training that helps the most with joint stabilization, thus preventing these unexpected injuries. Hydraulic resistance or weight machines work well for the super-busy multitaskers because they let you get a pretty good cardiovascular workout along with your
resistance training. Resistance tubing or bands are great for anyone–from a new learner to an avid veteran–who needs a “portable gym” (they don’t take up any room in your suitcase).
So here’s the bottom line. Yes, resistance training is an essential part of a well-rounded exercise/fitness program. Even if you only find time to do it once a week, it’s still
beneficial.
It’s important to change your routine every four to six
weeks to avoid plateauing, and it’s even more important
to listen to your body so you avoid injury. If you have
questions or concerns, talk to your healthcare provider.
If you are confused about where to start, or need help
changing your routine, my husband and I have started a
free lifting club at the YMCA and would be happy to help
you achieve your goals. Happy training!
Wednesday 10-08-2008
Do I really need to lift weights to be fit? (Part 2)
Why should I resistance train? One important reason
is to increase bone density. According to Wolff’s Law,
a theory developed by a German anatomist, the more
“load” you put on your bones, the more dense they will
become. With osteoporosis so prevalent among us in theNorthwoods, resistance training is important to prolonging a healthy life. Toxin removal is another reason. As muscle cells move fluidly across each other, toxic free radicals are pushed out and later excreted by the body. The key is to drink enough pure water to flush these nasty invaders out of your system.
A healthy metabolism is another perk of resistance
training. Muscle cells burn more calories than fat, even
while you’re doing absolutely nothing. Have you ever
noticed that you gain three pounds after eating a piece of
chocolate cake, and your best friend over there, who had
the exact same cake, gained a big fat zero? The calorieburning
quality of muscle cells is the reason.
Finally, resistance training increases the rate of weight
loss, improves mental health (endorphin release decreases
stress, depression and anxiety), bolsters your immune
system and makes you less susceptible to viral and other
infections, and increases stamina and decreases fatigue.
Tuesday 10-07-2008
Do I really need to lift weights to be fit? (Part 1)
In this world of quickly
evolving exercise regimes and
fads, it becomes hard to decipher
what really works, and
what is best for your fitness
level and body type.
As always, it is important to
remember the primary goal of any exercise program: to
maintain and/or improve HEALTH.
How do we define health? Is it simply the absence of
disease? Absolutely not! Optimal health would be our
bodies (blood vessels, organs, glands, structural tissues)
functioning at 100 percent all of the time. That said, let’s
discuss our topic for today, “strength training.”
When you hear the term “weight lifter,” what’s the
first picture that pops into your head? It’s the huge,
sweaty, smelly jock in the weight room making alien-like
grunting noises–right? Okay, well, for a moment try to
erase this less-than-appealing image and consider the silver
lining.
Let’s talk basics.
• What is strength training? Sometimes referred to
as weight lifting, strength training is part of a larger training
method called “resistance training,” which is defined
as any training using a resistance to the force of muscular
contraction. Resistance training includes the use of free
weights, machine or hydraulic resistance, resistance tubing
or bands and even push-ups.
If you have never used free weights/machines, they
may seem intimidating at first, but the cool thing is, if
you’re worried about embarrassing yourself in public,
this type of exercise easily can be done in the privacy of
your own home.
Monday 10-06-2008
These days more and more often people that eat right, exercise, avoid excess toxins and maintain a healthy emotional status are succumbing to viral and bacterial infections where in years past it just was not as common. Don’t get me wrong it’s healthy to get a cold from time to time to help in boosting the immune system and prepare it for future invasions but even with healthy defenses it is becoming harder to fight off the next generation of bacteria and viruses. These “super bugs” (SB) come from us, yes that’s right we the human race have a big hand in the production of the SB. Every time someone uses antibiotics or even anti-bacterial hand soap the stage is set for bacteria to become resistant and to adapt to its surrounding environment becoming potentially more volatile to humans and other plants and animals. This has been a pending problem especially after WWII and the wide use of penicillin. At the time it saved thousands but as the antibiotics became more sophisticated and synthetically engineered the bacteria adapted so they could fight back. Today if people go into the hospital for a viral infection they end up with a prescription for an antibiotic which does absolutely nothing to the virus but once again allows bacteria to adapt and breed. This is such a problem that the Center for Disease Control is taking action against over prescribing antibiotics. The CDC has announced this as one of the most concerning problems that face healthcare today. A recent study looked at the ability for viruses to mutate; this study took a look at how poor nutrition in an individual made a more adaptable virus causing the virus to actually infect a host with a more adequate nutritional status. Mutations and adaptations for bacteria and viruses have been gradually going on for centuries, however, it has only been until recently man has shoved the progress into over drive.
Friday 10-03-2008
The human body is fantastic; millions of physiologic reactions take place every second. In order for the body to respond properly without inhibitions of modern diseases it needs to be fed nutrient dense complex food. In today's society it's becoming more and more normal to have a diagnosed disease and a list of medications that accompany it which in most cases are more life threatening than the actual condition or disease. Where does it all go wrong? It starts with the diet. The tremendous lack of eating proper nutrient dense foods has led society into a pandemic of obesity, diabetes, syndrome X, heart disease, strokes and much more.
Today now more than ever, food is processed to the point of making it void of the essential nutrients that allow the body to do its job. The solution for this crime of destroying food is to take all the nutrients out in order to improve shelf life and replace the nutrients with synthetic fractions of vitamins referred to as fortified. Fortified is misunderstood when it comes to food, a majority of the population is under the misconception that this is a good thing however it does a great disservice to the body by leaving important factors out of its formulation that can only be found in nature. These factors are greatly needed, an example of this is when ascorbic acid (commonly known as vitamin C) would not cure scurvy. It wasn't until a few teaspoons of squeezed lemon juice were administered to scurvy patients did the treatment have an effect. The simplified reason for this occurrence was because the lemon juice contained the complex factors only found in nature that could actually spark the healing effect in the body.
Complex foods are foods that haven't been tampered with denatured, artificially void of their nutrients, changed from its natural state by some revolutionary engineering process whether it be genetic or otherwise. Complex foods are like our bodies they are sources of energy, they're complex and they both come from nature. Respecting complexity may help you avoid a diagnosis and a trip to the local pharmacy.
Thursday 10-02-2008
Over twenty million drugs are given to adolecents for depression every year in America and the studies indicate that the majority of them are no more effective than a placebo. Suicide is just one side effects of these antidepressants. This is a fact that was released over four years ago but never reached the headlines until recently. My question is why are people given chemicals (medications) that have no physiologic basis for enhancing body chemistry? With the understanding that they will somehow balance body chemistry? Instead we should first be concentrating on the cause. This starts with deficient food and dietary choices such as B complexes, all of the fat soluble vitamins in today’s low fat society, and dark nutrient rich green vegetables. Second, metal and chemical toxicities cannot be overlooked especially mercury, lead, copper, and sugar free poisonings (aspartame/splenda). Finally, when the toxins are removed and the nutrient rich diet is restored, an excellent adjunct for healing mind and body is the Emotional Freedom Technique (www.emofree.com).
Wednesday 10-01-2008
The purpose of rehabilitation in our clinic is to restore, improve, and facilitate the musculoskeletal system to an optimal level of functional capacity. This is achieved by specific techniques including myofascial PNF, proprioceptive joint facilitation, core stabilizing exercises, McKenzie protocol, and adjunctive coordination and agility programs.
Tuesday 9-30-2008
Hi everyone it’s the Dagger and I am finishing my first week in my health cleanse today. Things have gotten much better. This weekend was very rough with headaches, body aches and worse. By yesterday morning most of that had cleared up and I am feeling much better. My clarity of thinking is much better and I am able to exercise more. It’s nice to know I am 1/3 of the way done. I will be meeting with Dr. Allen tomorrow and Thursday and I suspect that she will make a couple of minor adjustments to my program. Enjoy your week!
Monday 9-29-2008
"Today our society is more nutritionally deficient than ever. People are lead to believe that what they are consuming will not have an effect on their health, yet nutrition related degenerative diseases continue to plague our society. In order to heal the body from afflictions of improper nutrition, one must understand the importance of an individualized nutritional program. Just as each individual is unique, each individual's healing cycle is also unique. No two nutritional programs are ever alike. Furthermore, any healing barriers must be found and handled before optimal recuperation can occur at a cellular level."
-Dr. Ida Allen
Friday 9-26-2008
Hi everybody it’s the Dagger and today is day 3 of my 21 day cleanse as part of my 15 week health program. Day 1 went very well, actually better than I expected. I ate what I needed to, I drank 128 ounces of water, felt good, and wasn’t hungry. Yesterday was more of a challenge I still did everything I needed to but I noticed I was able to smell much better and food smelled real good. I was able to get by crisis points by imaging I was eating foods I liked. It worked and got me through the day. This process is an interesting one as my body goes through different feelings and sensations as I purify and cleanse it. I am surprised as I go along with my daily tasks how we are bombarded by food smells, ads (audio, video, and print), and seeing people eating on the street and of course all the restaurants everywhere. The toughest are the great smells lofting from those restaurants beckoning people to come in and eat! Well here is wishing everyone a great weekend and I will talk to you again on Monday.
Thursday 9-25-2008
In our clinic, an extensive examination is performed on each individual to make sure that the patient is a candidate for Chiropractic or Nutritional care. This exam includes a computerized scan of the nervous system, and/or Heart Rate Variability Testing, diet evaluation, foot and postural analysis, orthopedic testing, x-rays if necessary, and anything else the doctor feels is appropriate for the patient.
Wednesday 9-24-2008
Hi everybody it’s the Dagger and today I start day 1 of my 21 day cleanse as part of my 15 week health program. I did a trial run yesterday and it went very well. I ate what I needed to and I drank 128 ounces of water. It was easier than I thought it would be. Today I add my supplements and the health shakes I will be drinking. For the record my starting weight on the program is 255 lbs. That is down 20 lbs from one year ago. I will be meeting with Dr. Allen next week to follow-up and adjust the program as needed. My program should finish somewhere around the 8th of January 2009. I’m sure the fall will fly by. Thank you to everyone for their support with this program.
Monday 9-22-2008
Laser treatment increases neurologic function and physiologic cellular responses. This allows the body to heal more efficiently - ultimately decreasing pain and improving function. Basically, it re-boots your internal computer resetting the nerve patterns that allow you to heal faster and better.
Each visit includes: neurologic reactivation, neuromusculoskeletal re-education, manual muscle testing/exam and therapeutic activty.
Friday 9-19-2008
Hi everyone it’s the Dagger. I met with Dr Allen yesterday and she explained to me my trouble spots and what we have to work on. I will be going on a 21 day cleanse to start with before I go on my actual 12 week program. The main reason for this is to clear up things in my body so the program can be effective. I will be starting the cleanse on Monday. The reason I am not starting immediately is because I have plans for my 52nd birthday which I am celebrating tomorrow (September 20th). I would say that this program might be the best birthday gift I can give to myself. My wife and daughter have each gone through the program with great results and I believe this will also be a big help to me as I go through the program. I also had an adjustment this morning, my first in about 3 years. It definitely relieved some of my tight and stress points in my body. I am looking forward to getting started and I know there will be ups and downs as I go but I will persevere through the program and I will come out better when I am done. I have put together a small list of things that I hope to accomplish over the next 1 ½ years and as I complete them I will let you know how it worked out. Have a great weekend – I know I will!
Wednesday 9-17-2008
Is organic that much better than store bought when buying food and is organic in a general grocery store totally organic? Buying organic is important because of the decrease in toxic load to the system. Decreasing the amount of chemicals (pesticides, etc.) you put in
your system is essential to keep your body functioning optimally. That said, just because it is labeled organic doesn’t mean it is healthy for you. There are many organic companies now that highly process their organics.
Organic or not, if it is processed, it is not going to do your body any good. The most important rule of thumb in healthy eating is to eat as close to nature as possible.
Tuesday 9-16-2008
When first injured with a possible pulled or torn muscle what should a person do before seeing a chiropractor? If you ever suffer an acute injury, the most important thing to do is to ice immediately and consistently. Use the RICE technique (rest, ice, compression, elevation). This will help to diminish the inflammation and if done right away will drastically shorten the time it takes to heal.
Monday 9-15-2008
What is the difference between massage and chiropractic and do they work togeather? The main difference between massage and chiropractic is that chiropractic works with the neurologic component to the nervous system by
manipulating the spinal bones to remove nerve interference and increase systemic function. Massage on the other hand works to relax and soften tension on the muscles and muscle tendon junctions. Both massage and chiropractic work to eliminate toxins from the system.
Friday 9-12-08
Hi everybody it's the Dagger and I had my first official meeting with Dr Allen yesterday and took all my tests which just like school I passed (just barely). And after filling out forms and having machines check me out, Dr Allen is now hard at work putting together a nutrition program for me. I am not in very good shape (though round is a shape) which is the reason I am doing this. I will meet with Dr Allen next Thursday and at that time I will find out what my program is and what I will be doing to become a much healthier person. In the mean time everyone have a fantastic weekend!
Thursday 9-11-2008
Is the old adage you need 5 servings of fruits and vegtitables each day for proper health still true today? The reason your body needs fruits and vegetables (and more of the veggies) is because it is paramount that your system stay in an alkaline state. The only way to ensure that is to eat your raw or lightly steamed veggies several times throughout the day. The cruciferous type are the most beneficial in making this pH change (broccoli, cauliflower, asparagus, kale...). Remember, cancer cannot survive in an alkaline environment and that is only one of the many positives in eating your vegetables.
Wednesday 9-10-2008
How much sleep should a person get on average and how important is it to sleep lying north and south? Sleep is relative...this truly varies from person to person. The most natural way to know how much sleep your body needs is to go to bed between 9 and 11 pm and when your body naturally wakes up (not just to go to the bathroom) somewhere between 3 and 8 am, that is usually your natural wake time. Even if it seems too early to you, just get up and see how your day goes. The position your head is pointed is based on an ancient Chinese practice believed to help improve life by balancing your Qi (Chi). It is believed that making sure your head points to the North will keep your body in balance.
Tuesday 9-9-2008
Another week dawns anew and this week we have several questions for Dr. Allen to answer over the coming days including: How much sleep should a person get on average and how important is it to sleep lying north and south? Is the old adage you need 5 servings of fruits and vegetables each day for proper health still true today? What is the difference between massage and chiropractic and do they work together? When first injured with a possible pulled or torn muscle, what should a person do before seeing a chiropractor? Is organic that much better than store bought when buying food and is organic in a general grocery store totally organic? Stay tuned for the answers this week!
Friday 9-5-2008
Less than a week before I start my testing and health program. Hi everybody, it's Dagger and I am getting very excited about getting started. I will actually start things off with an adjustment on Monday which I am really looking forward to. I am very sore and tight and I am going to enjoy the relief. I have cut back on sugar which I think will help me as I start out and I have been eating healthier. I have to as my wife and daughter are both on Dr. Allen's program. Have a great weekend and upcoming week and be healthy!
Thursday 9-4-2008
At our clinic, we want to be sure every patient gets the appropriate care they need. We have several different adjusting styles and we are sure to suit them to each individual. We also pride ourselves on our extremity adjusting techniques.
Wednesday 9-3-2008
Hi everybody it's the Dagger with my health update. I am about one week away from starting my health program with Dr. Allen. As I mentioned in an earlier blog I have kicked the caffeine bug. It was hard, but not as hard as I thought it would be. I have cut down on sugar but this one is going to be a little harder. Like a lot of people, my body craves sweets. I haven't started any type of exercise program and probably won't until after my first few visits with Dr. Allen. Y league basketball starts in a couple of weeks and I will gear up for that. I am looking forward to getting started and enjoying the journey!
Tuesday 9-2-2008
The most important part about health in general is listening to your body. Learn to be 'in tune' with what your body is saying...it will tell you everything from what foods it doesn't particularly like to when you've done enough as far as exercise. A good rule of thumb as far as exercise goes though is to not exceed the one hour mark unless you are changing your style of exercise every 20 minutes or so. The reason for this is free radicals. Free radicals are produced when you exercise. If you over-exercise, too many are produced and your body ends up using up it's antioxidant stores to rid the body of these toxins. You will then end up with lactic acid build up in the muscles and trouble eliminating other toxins.
Friday 8-29-2008
Today we have a question for Dr. Allen - How important is it for a person to stretch? Stretching is very important, but not really as important as we once thought. What is most important is pulling old de-oxygenated blood out of your cells and pushing new oxygenated blood into the cells. Stretching is one way to do it, but any type of physical activity or movement will produce the same results, so MOVING is really the key. That said, if you are exercising to gain strength, stretching after each exercise will increase your strength gain by 20 percent.
Thursday 8-28-2008
Today we have a question for Dr. Allen - A little bit of sweets for a person is ok, right? This question really depends on where you are on your health journey. Refined sugar is THE ENEMY. Truly people do not realize how quickly their bodies are shutting down because of it. There are a few great substitutes for these sugars however. Stevia is a wonderful sweet herb that can be bought in the powder form. It has no calories and will not toxify your cells like aspartame and sucralose (2 famous zero calorie sweeteners). Raw honey and pure maple syrup are also good alternatives. If you are using these, I would say that occasional 'sweets' are ok.
Wednesday 8-27-2008
Today we have a question for Dr. Allen - How important is it to drink good clean water each day? When your body is composed of almost 80 percent water, it is essential to be sure it is continually replenished. Did you know that for every 8 oz of coffee or any other caffeinated beverage, you need 16 oz of water to replenish what that beverage stripped from your cells? One note of caution though, if you are buying bottled water, you must make sure it is SPRING water. Many companies are now using forms of tap water (full of harmful chemicals). Well water is usually best as long as it is tested for parasites and bacteria.
Tuesday 8-26-2008
Today we have a question for Dr. Allen - So many people today say they just want to feel normal. What do they mean by normal and what is really normal? Normal to most people is the absence of symptoms. The issue is that just because you "feel good" doesn't mean you are healthy. For example, if you have a headache (your body's signal that something is wrong), and you take an aspirin causing your headache to go away (meaning you no longer have any symptoms), are you then healthy or 'normal'? True health is defined as "100 percent of your organ systems functioning at 100 percent, 100 percent of the time". Achieving this does not happen over night. Health is a journey, and if all you do is change one thing every day and stick with it, each day you will be healthier.
Monday 8-25-2008
Nutritional Response Testing is not for everyone, however, if you qualify as a Nutritional Response Testing case, it is our professional opinion that nothing will help you more.
Please send us an email using the "Send us a message" link provided on our website http://www.advancedhealth.topchiro.com/ and request a copy of our detailed Nutrition Response Testing information packet to be e-mailed back to you.
Friday 8-22-2008
At our clinic, we want to be sure every patient gets the appropriate care they need. We have several different adjusting styles and we are sure to suit them to each individual. We also pride ourselves on our extremity adjusting techniques.
Thursday 8-21-2008 Hi everybody it's the Dagger and today is my second day without caffeine, so any one who drinks a lot of caffeine and then stops cold turkey knows what I’m going through. I had a restless night of sleep much more than normal as I dealt with the headache associated with the caffeine withdrawal. Getting through today will be an unpleasant experience, but I am determined to kick the caffeine church I have using to stay awake during the day. I have stopped before and have gone through this experience – you would think I would learn from the past, but I have needed it to stay awake and function properly. We’ll see what the next couple of weeks bring. I am looking forward to working with Advanced Health as both of the doctors have extensive knowledge and backgrounds in fitness, aerobic, and weight training. There mission is to achieve optimal wellness, each patient has the option to receive a tailored fitness package.
Wednesday 8-20-2008
We at Advanced Health are excited to serve you with the most innovative technology for nervous system function and heart rate variability. We are now offering Nutritional Response Testing and Laser Therapy in order to provide a wide range of services and customize your wellness package to YOU. As your community health care professionals, our expertise focuses on providing you with a comprehensive approach to wellness and preventative strategies, while instilling the highest appreciation for enhancing health at every life stage. We empower our patients not only through the results we achieve, but also the education and knowledge we provide nutritionally and physiologically.
Tuesday 8-19-2008
Hi everyone it's the Dagger and I am very happy to let every one know that Dr. Ida Allen will be doing a Health Blog here on MyHomeTownSports.com. As part of the Blog I will be letting you know about my progress in my journey towards optimal health. As many of you know I used to be a long distance runner. I used to run 20 or more miles a day. After contracting Lyme Disease in the late 70's I have struggled with my health, especially with sleeping and weight gain. When I ran I weighed about 163 pounds (high School and college). Now I weigh about 255 and that is down from a high of 275. I have set up several goals to reach including getting my weight down to 185, being able to run and race again, sleep more than 15 minutes at a time, and have plenty of energy. I will be up-dating my progress daily. I am looking to become the "biggest loser" in the process. I will be starting my health plan with Dr. Allen on Thursday, September 11th with a complete check-up and evaluation and then start the actual personal health plan on Thursday, September 18th. I'm looking to be successful and hopefully be an inspiration to those of you who are looking to do the same or have failed in previous attempts. Dr. Allen's Health tip for today is: Drink plenty of water. It's important to drink clean, fresh water. Soda, juices, and other drinks cannot replace plain water and its benefits for your body.
Monday 8-18-2008
Today our society is more nutritionally deficient than ever. People are lead to believe that what they are consuming will not have an effect on their health, yet nutrition related degenerative diseases continue to plague our society. In order to heal the body from afflictions of improper nutrition, one must understand the importance of an individualized nutritional program. Just as each individual is unique, each individual's healing cycle is also unique. No two nutritional programs are ever alike. Furthermore, any healing barriers must be found and handled before optimal recuperation can occur at a cellular level."
As a professional, Dr. Allen has her Bachelor of Arts in Human Biology, a Doctorate in Chiropractic Medicine, is a Licensed Nutritional Counselor, a Licensed Emergency Medical Technician, a Certified Wellness Educator, and a nationally recognized Fitness Competitor and Fitness Model. Dr. Ida Allen has been a nutritional health advocate for several years. Her knowledge of health and fitness has brought her many opportunities to lecture, write, and educate. Dr. Allen's ultimate focus has become allowing the body to heal itself through eliminating nerve interference and incorporating proper nutrition.
Tuesday 8-19-2008
Hi everyone it's the Dagger and I am very happy to let every one know that Dr. Ida Allen will be doing a Health Blog here on MyHomeTownSports.com. As part of the Blog I will be letting you know about my progress in my journey towards optimal health. As many of you know I used to be a long distance runner. I used to run 20 or more miles a day. After contracting Lyme Disease in the late 70's I have struggled with my health, especially with sleeping and weight gain. When I ran I weighed about 163 pounds (high School and college). Now I weigh about 255 and that is down from a high of 275. I have set up several goals to reach including getting my weight down to 185, being able to run and race again, sleep more than 15 minutes at a time, and have plenty of energy. I will be up-dating my progress daily. I am looking to become the "biggest loser" in the process. I will be starting my health plan with Dr. Allen on Thursday, September 11th with a complete check-up and evaluation and then start the actual personal health plan on Thursday, September 18th. I'm looking to be successful and hopefully be an inspiration to those of you who are looking to do the same or have failed in previous attempts. Dr. Allen's Health tip for today is: Drink plenty of water. It's important to drink clean, fresh water. Soda, juices, and other drinks cannot replace plain water and its benefits for your body.
Monday 8-18-2008
Today our society is more nutritionally deficient than ever. People are lead to believe that what they are consuming will not have an effect on their health, yet nutrition related degenerative diseases continue to plague our society. In order to heal the body from afflictions of improper nutrition, one must understand the importance of an individualized nutritional program. Just as each individual is unique, each individual's healing cycle is also unique. No two nutritional programs are ever alike. Furthermore, any healing barriers must be found and handled before optimal recuperation can occur at a cellular level."
As a professional, Dr. Allen has her Bachelor of Arts in Human Biology, a Doctorate in Chiropractic Medicine, is a Licensed Nutritional Counselor, a Licensed Emergency Medical Technician, a Certified Wellness Educator, and a nationally recognized Fitness Competitor and Fitness Model. Dr. Ida Allen has been a nutritional health advocate for several years. Her knowledge of health and fitness has brought her many opportunities to lecture, write, and educate. Dr. Allen's ultimate focus has become allowing the body to heal itself through eliminating nerve interference and incorporating proper nutrition.
|
