Year: 2018

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How Healthy is Your Lymphatic System?

A healthy lymphatic system is the key to maintaining good health.   It labors endlessly to clean up the mess made by virtually all the other systems of the body.  It is widely regarded as a lesser sister to the circulatory system and is a crucial player in your body’s ability to ward off a multitude of diseases and heal from various injuries.  In fact, many European doctors and healers believe that poor lymph function is the underlying culprit to a host of problems from cellulite to arthritis to cancer.

The Lymphatic System consists of:

  • Lymph – The clear yellowish liquid circulating in the lymphatic system.
  • Lymphocytes – the smallest of all the white blood cells, play a role in immunity, including antibody production.
  • Lymph Vessels – carry lymph fluid from lymph capillaries to veins.
  • Lymph Nodes – bean shaped structures that filter lymph fluid and remove bacteria and other material.
  • Tonsils – large groups of lymph nodules located beneath the mucous membranes in the mouth and in the back of the throat. They form a protective ring of lymphatic tissue around the openings between the nasal and oral cavities and the pharynx (part of the throat).
  • Spleen – roughly the size of a clenched fist, it sits in the upper left abdominal cavity, and is the largest of the lymphatic organs. It responds to foreign substances in the blood, destroys worn out red blood cells and is the storage site for blood cells.
  • Thymus Gland – a bi-lobed lymph gland that produces lymphocytes, which then move to other lymphatic tissues where they can respond to foreign substances.

 

The 3 primary functions of the lymphatic system are:

1) It is responsible for maintaining proper fluid balance within the tissues of the body.

2) It absorbs fat and other substances from the digestive tract.

3) The lymphatic system is a key player the body’s defense system, filtering out bacteria and cellular debris.

 

Unlike the circulatory system, which utilizes the heart muscle to pump blood through the arteries, the lymphatic system is a passive system.  This simply means that it relies on breathing (proper deep breathing), muscle movement with exercise, or passive movement as in a massage, to push the lymph fluid through the body.

 

The lymphatic system works steadily to maintain a healthy balance.  Sedentary lifestyles or a lack of adequate activity cause the fluid to become stagnant, allowing edema to set in.  Inflammation, painful joints, and poor circulation soon limit the ability to perform even the simplest of tasks.  This is the beginning of some potential life altering situations if not corrected immediately.

 

There are many things you can do to assist the process and ensure the lymphatic systems’ ability to continually remove the sewage it pumps out daily.  I began incorporating several of these techniques into my life years ago in an effort to decrease inflammation and pain in my hands and feet.  The ability to have some control over my health with using such easy-to-do techniques, makes it doable, gives me a sense of empowerment in my own health care and prevents me from relying on prescription drugs for inflammation.  Some suggestions include:

  • Incorporate a healthy diet filled with fresh organic fruits and vegetables, avoiding processed foods, and avoid simple sugar and carbohydrates.
  • Drink plenty of purified or filtered water – at least half your body’s weight in ounces daily
  • Schedule a massage on a regular basis.
  • Body brushing to stimulate lymphatic flow.
  • Use a mini trampoline or rebounder to stimulate the lymphatic system.
  • Gentle exercise with gardening, yard work, ballroom dancing, yoga, QiGong and/or Tai Chi has many benefits beyond increasing lymph flow.
  • Regular deep breathing into the belly allows the diaphragm to fully expand. It’s a massage for the internal organs.
  • Sit in a sauna or steam bath on a weekly basis. It’s a great way to sweat out the toxins and support healthy lymphatic function.
  • Acupuncture will help move the trapped energy in the lymphatic system.
  • Try to maintain a stress-free life style. This will require you to take a close look at your habits and choices, and possibly make a few positive changes.

 

Maintaining a healthy lymphatic system is crucial for good physical and emotional health, as well as overall well-being.  Making a few simple changes will have a dramatic impact on your life.  I challenge you to take a good look at your current lifestyle.  Are you healthy – physically and emotionally?   What do your daily activities consist of?  What change/s can you successfully make today that will make a dramatic difference in your well-being today, tomorrow and in years to come?

 

“Take care of your body, … it’s the only place you have to live.”  Jim Rohn

 

 

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BREATH … Your Life Depends On It!

“Remember to breathe.  It is after all, the secret of life”…Gregory Maguire

Take a deep breath.  Did your shoulders and/or neck move?  Do you feel taller when you breathe?  If so, you’re doing what experts call vertical breathing, and it could be contributing to a number of unhealthy conditions.

It is estimated that nine out of 10 people are vertical breathers.  The act of taking short, shallow breaths, all day, every day seems innocent, but the truth is:

  • It tells your nervous system you are under stress – fight or flight mode
  • It increases the release of cortisol in your system – stress hormone
  • It suppresses your immune system – causing illness
  • Increases your blood pressure
  • Your body is straining to take every breath

The diaphragm is the body’s main muscle to assist in proper breathing.  When we use the muscles of the shoulders and neck to pull the thoracic cavity (ribs, heart and lungs) up and down thousands of times a day, tension and pain can easily develop.

When we respond to stressful situations, the body’s natural reflex action is to stiffen or brace itself.  This stress can come when we are writing an important email, public speaking, or any other life event that commands our complete attention.  This causes us to be in a deep state of focus, and completely unaware that our neck and shoulders are tensing up and directing the body to vertically breathe.

“For breath is life, and if you breathe well you will live long on earth”…Sanskrit Proverb

Have you ever noticed when a baby inhales, how their belly inflates like a balloon?  It seems so effortless.  This is what is known as diaphragmatic breathing.  It may seem foreign to us now, but it is the way our body was designed to breathe.  Somewhere along the line though, we stopped utilizing this technique.  But, our body, our soul remembers how to properly breathe.  We just need to practice and make this a routine. Diaphragmatic breathing has many benefits to include:

  • Improved sleep – fall asleep faster and easier
  • Improved digestion and relief from digestive issues such as IBS and acid reflux
  • Could help relieve back pain as the abdominal muscles stretch and strengthen
  • Oxygen level in the body balances with the brain to perform at optimal efficiency

In Sanskit, Pranayama is considered the Science of Breath.  Prana is the life force that permeates our beings.  Breathing deeply helps us become more aware, more intuitive, more alert, calmer, and have more integration of body, mind and spirit.  It is a deep massage for internal organs and helps supply proper nutrients to all parts of the body.  Inhaling through the nose helps filter out particulates and has a more direct effect to stimulate the brain.  By repressing our breathing, we can actually repress feelings.

The mind helps control the breath, which helps control blood flow.  Breathing more deeply then, causes energy to rise and increases our sensory perception.  Our breath is unique and an intimate part of each of us.   We choose to put consciousness into it or we don’t.  When we choose to do so, that breath, being our own, becomes a place within us that no one can alter.

Therapeutic grade essential oils are powerful tools for healing the mind, body and spirit. They are God’s gift to us for healing naturally.  Each oil has a unique intelligence to perform a specific task in our body.  When we add proper diaphragmatic breathing to the inhalation of therapeutic grade essential oils, the results are nothing less than profound.

This level of healing can and is being accomplished with one or more intense sessions of aromatherapy inside the AromaDome tent.  Sessions are designed specifically with YOU in mind, and what particular circumstance you are facing today.

Deep breathing with the healing power of essential oils is healing the body on every level …  and at the cellular level.  Two powerful tools have been brought together for one amazing, healing technique. These sessions can help you:

  • Improve diaphragmatic breathing
  • Increase oxygenation in the body for improved energy and healing
  • Increase relaxation and reduce cortisol levels
  • Absorb therapeutic grade essential oils and heal the body naturally at the cellular level
  • Open the Pineal Gland to improve sleep and plan your future
  • Release stored fear and trauma from the limbic region of the brain
  • Turn your thoughts inward to focus on healing your Mind, Body and Spirit

When we slow the chaos in our life down, practice proper diaphragmatic breathing and schedule one or two healing sessions in the AromaDome, we truly can begin to heal the body and balance the soul.

“When you have no idea how to surrender and you’re tied up in knots, JUST BREATHE! “                                                                                                                                          …Judith Orloff, MD

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The Best Essential Oils To Use For Cancer

All of us know someone who has been affected by cancer to some degree or another, whether you had to watch a family member or friend struggle with it or heard the horror stories that went along with the treatments. I am of the belief that there are better ways to treat this horrific disease than the traditional means of surgery, radiation and chemotherapy. These techniques poison the body and cause emotional trauma.

The body knows exactly what it needs to heal itself. In fact, our subconscious knows everything about us – our thoughts, beliefs, memories, emotions, illnesses, and what we need to restore health. All we need to do is provide the right tools. Sounds simple enough, but it may take a little time to discover what works best for you. There are many alternative treatment options for healing the body and balancing the soul. Gentle, non-invasive approaches that deserve our attention.

One technique is called The Emotion Code, an energy healing technique designed to help clients release the trapped negative energy from past traumatic events. When we cannot process and release the emotion at the time of the event, the energy becomes trapped in the body and lowers our overall healthy vibrational frequency. This leads to pain, discomfort and disease. Once the negative emotions are released, however, pain decreases, as do the symptoms related to particular labels/diseases.

I also believe that therapeutic grade, plant-based essential oils are one of the most powerful ways to help treat cancers, its side-affects and many other illnesses or discomforts of the body. Using these oils to help rebalance the body is certainly no fad. They have been around for more than 2000 years. The Egyptians, Chinese and Greeks all used essential oils for many reasons, including health and emotional issues.
As more research is being conducted on natural therapies and using essential oils for cancer, it is becoming more obvious that people do not need to use the conventional practices that are so quickly put before us as being “the only option”. Are doctors using this as a scare tactic when we are at a weak time in our life? Maybe! Maybe traditional doctors aren’t educated on alternative ways to help heal the body. There is a plethora of research available at our fingertips, especially on essential oils for cancer.

The Truth about Essential Oils for Cancer is Four-Fold

• First – research suggests that oils can help prevent and treat cancer at the cellular level. Additionally, and oftentimes overlooked, essential oils have been shown to be exceptionally effective at managing the side effects related to cancer itself and the side effects people suffer at the hands of medical interventions.

• Second – it is critical to recognize that this is not an all-or-nothing approach. Just because you’re taking chemo doesn’t mean that you can’t use essential oils for cancer. The same is true on the flip side of that coin. Far too many patients and healthcare practitioners dichotomize natural from allopathic therapies, and do not give enough emphasis on the practicality of using both together.

• Third – we need to put things into proper perspective and remember that the peer-reviewed articles we have that evaluate the ability of essential oils for cancer to prevent, stop and even reverse the growth of various malignant lines are in vitro. In other words, we don’t have any live human trials with hundreds or thousands of participants, we have studies that are testing human cells in a petri dish. This is not to say that these studies are useless. The point we need to take from this is that essential oils for cancer is still experimental.

• Fourth – with this said, there are literally thousands upon thousands of testimonials of people claiming that essential oils for cancer cured them. And this cannot be disputed because a vast majority of them are your normal, not-trying-to-make-a-buck kind of people who are not trying to sell a product. These are legitimate medical “miracles,” which are ultimately going to be the basis for further research.

The Best Essential Oils for Cancer Patients
Of all the studies in the medical literature, this is just a sample of those that suggest essential oils for cancer therapy can benefit patients.

Citrus Oils
The most prominent and noteworthy component of citrus oils is d-limonene, confirmed to be a potent cancer-fighting agent as noted in the U.S. National Library of Medicine’s open chemistry database, PubChem.

Clary Sage
Sclareol, the primary component of clary sage essential oil, has promising anti-cancer effects in laboratory evaluations. During studies dating back to 1999 to just last year, it has been shown to impact the way that cancer cells proliferate by literally killing through a process known as apoptosis.

Frankincense
Frankincense may be one of the favorites for its anti-cancer properties. It is an anti-inflammatory, which is vital the heal all cancers. It can help boost the immune function, improve circulation, reduce stress and decrease pain. It has been shown to provide neurological support, including the ability to destroy toxins that may lead to neurological damage.

Lavender
A popular theme in the natural health discussion is that antioxidants are the super healers that we all need. Free radicals created by chemicals, pollutants, stress and toxins are the culprits for a cascade of cellular damage, immune inhibition, and limitless unforeseen health risks – including cancer and chronic illness.
Suffice it to say that, if free radicals are the super villains, antioxidants are the super heroes.

Lemongrass
Several studies have evaluated the potential cancer-fighting properties of lemongrass essential oil.

Myrrh
The role that myrrh essential oil plays in natural cancer therapies is a becoming a popular topic in the scientific community. Particularly, with how it interacts with Frankincense essential oils.

Peppermint & Spearmint
In 2014, the journal BioMed Research International published an article uncovering that peppermint and spearmint are highly effective at managing common side effects people that suffer at the hands of medical cancer therapies; especially vomiting and nausea. Taken directly from the study we find that these oils, as well as some others, can help with a variety of conditions cancer patients suffer from.

Thyme
The journal,’ Molecules’, published a study in 2010 that evaluated how cancer cells could stand up against ten powerful essential oils. Included was thyme and it stood out from the crowd as the most beneficial against prostate, lung carcinoma, and breast cancers.

Turmeric (Curcumin)
In labs, curcumin has been found to inhibit enzymes such as COX-2 that cause inflammation which can lead to cancer, to activate a gene that suppresses tumors, cut cancer cells off from their fuel and oxygen sources, to kill large B-cell lymphoma cells, prevent cancer stem cells from re-growing, and stop the spread of cancer (metastasis).
It is exciting to see that there are such a wide variety of essential oils that can yield the healing benefits for cancer and so many other illnesses that many have been searching for. Remember that these therapeutic grade essential oils can be used as a prevention mechanism too.

I have been using Young Living Therapeutic Grade Essential Oils for 8 years now. I think it’s safe and accurate to say that they have changed my life for the better. They have relaxed and uplifted me, balanced and restored me, decreased my pain level and cleared some nasty skin issues. They have the ability to detoxify, reprogram, oxygenate and heal the body at the cellular level. They have certainly helped me, and I’m sure they can help you too.
Do you need help finding therapeutic grade essential oils?

http://z5t.134.myftpupload.com/essential-oils/

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11 Surprising Side Effects Of Bad Posture That Go Beyond Appearance

Most of us have been told to stand up straight our whole life, and it seemed like it was just another way to look put together and proper. However, it turns out that your posture can impact more than just your looks, and there are some surprising side effects of bad posture that you might not even realize. How we carry ourselves can impact the rest of our body, both physically and mentally.

“Having bad posture can lead to a multitude of health hazards,” says chiropractor Dr. Matt Tanneberg DC, CSCS over email. “When you make bad posture a part of your daily routine, you are constantly retraining your body to function inappropriately.”

Posture is just one component of your health, but it can have a surprisingly big impact. Luckily, there are a number of things you can do to fix your posture, and once you do, you might be pleased to find that you see improvements in all areas of your life. If you’re not inspired by solely the idea of looking taller, you’ll want to pay attention to these 11 surprising side effects of bad posture – they might make you want to reconsider slouching over your desk every morning.

  1. Headaches – “Poor alignment or posture is one of the leading causes of neck pain, back pain and headaches,” says chiropractor Dr. Todd Sinett over email. Hunching over and looking down puts extra strain on the posterior muscles of the neck to keep your head from falling forward. This can put strain on the muscles, causing headaches.
  2. Sleep Problems – Poor posture can negatively impact our ability to sleep, says Sinett. “If our muscular system is not aligned properly, we won’t be able to fully relax,” he says.
  3. Bad Mood – How you sit or stand seems to be completely separate from your mood, but your posture can actually play a role in your mental state. A study from the journal Health Psychology found that people who sat with a slumped posture exhibited more negative moods, more fear, and lower self-esteem than those who sat upright.
  4. Less Motivation – If you’re slumped over miserably at work, your work ethic might be affected. In that same study from Health Psychology, researchers found that the slumped participants showed reduced focus and lower confidence. “Someone who is slouching will appear less confident or shy,” says Tanneberg. “Someone who has proper posture appears more confident and approachable, which will affect many social situations.”
  5. Foot Pain – All of that misalignment can also end up affecting your feet. “Bad posture can create foot pain and not allow you to wear your favorite shoes,” says Sinett. This makes it important to pay attention to your posture from your head to your toes.
  6. Workout Recovery Issues – Poor posture can impact your workouts and recovery times. “Certain muscles will become overworked with poor posture and will fatigue too quickly, leading to more pain during and after a workout because the body will become inflamed and irritated,” says Sinett.
  7. Lower Back Pain – “Most people think of upper back and neck pain from bad posture,” says Tanneberg. “However, when you slouch, not only do you roll your shoulders forward, but you also flatten out your low back, which will eventually lead to pain.”
  8. Carpal Tunnel – “The nerves that come out from your neck and upper back control muscle function and sensations of the arms, wrists, and hands,” says Tanneberg. “The nerves can get pinched from the spine (bone or discs) or from chronically tight muscles, which will lead to carpal-tunnel-type numbness, tingling, or pain throughout the arm.”
  9. Fatigue – When you have poor posture, your body has to work harder to keep you upright, which can end up leaving you feeling tired. “Your nervous system wants to maintain a posture that is upright and demands the least amount of muscle activation as possible,” says holistic chiropractor Dr. Mike Okouchi over email. “The more you deviate from center, the harder the system has to work, and thus you expend and require more energy.”
  10. Constipation – Bathroom troubles? Blame your stance. “Altered posture alters how your internal organs function,” says Okouchi. “This has a profound effect on how your intestines move food matter through. Bad posture slows the movement of your intestines and can back you up.”
  11. High Blood Pressure – Slumping while sitting and slouching while standing can end up leading to high blood pressure, according to research from the University of Leeds. The forward rolling of your shoulders and rounding of the back can end up affecting your breathing. “There are also receptors within the neck that affect blood pressure,” says Okouchi.

With so many potential complications of poor posture, wouldn’t it just be easier to just SIT UP STRAIGHT?

I think it’s safe to say that we could all use a little help with correcting our posture and improving our health.  Aside from continually reminding yourself to sit and/or stand up straight, there are some other things you can do to help correct your posture.  Some, but not all include:  Massage, Vibrational Raindrop Massage and Yoga. Be sure to watch for more tips, specials and recipes on my Facebook page.

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Ten back to school stress-free tips

Are some of your family members stressed about going back to school? Here are a few tips to get through the transition with confidence.

You’ve taken it easy during the summer, but the bell signaling the end of vacation has rung. No more lazing around in the mornings; a more rigorous routine and daily schedule for the entire family, especially for your children, are about to begin!

The start of the school year doesn’t have to be synonymous with stress. Here are ten tips to experience this important step with peace of mind.

  1. Get plenty of sleep. You are probably aware that a lack of sleep makes us more vulnerable to stress. This is true for both children and adults. Your family may have gotten into the habit of going to bed late during summer vacation. It is time to re-establish a routine that will promote restorative sleep.
  2. Plan ahead. Time constraints are an important stress factor. In order to make your life easier and to avoid having to hurry, don’t put things off until the last minute. Here are a few tips in this regard:
    • Purchase school supplies (and clothes) several weeks before the start of school. Keep an eye out for back to school sales and you will decrease your financial stress as well!
    • On the first day of school, get up a few minutes earlier so you won’t have to hurry and risk being late. If you go to pick up your child after school, arrive a few minutes in advance to put your child’s mind at ease.
  3. Have a game plan. A few days before school starts, revise the new school routine with your child. Establish simple, but clear, rules about what time to go to bed and what time to get up, the preparations, homework, etc. Caution: an overly rigid approach could cause unnecessary performance stress.
  4. Reduce fear of the unknown and fear of change. Fear of the unknown often increases stress inherent to change, including at the start of the school year. Several changes can cause a form of insecurity: new school, new teachers, new classmates, etc. Visit the new school with your child, and if possible, have him/her meet the new teachers or show him/ her pictures. If your child must take the bus, consider accompanying him/her to the bus stop or find a friend who takes the same route.
  5. Involve your child in the preparations. Purchasing and labeling school supplies, family routine, preparing a school bag and lunch box are all opportunities to have your child participate in this unique transition—the start of the school year. Involving your child in this process will contribute to making him/her feel a sense of autonomy and safety.
  6. Establish a health action plan, if necessary. If your child has health problems or takes medication, speak to school staff. Find out what their guidelines are in managing medical problems and medication. Agree on an action plan and write it down, so that everyone knows what to do to contribute to your child’s health and well-being.
  7. Keep a positive and confident attitude. Just like stress and anxiety, confidence is often passed on from parent to child. Your child watches you; your reactions and your behavior influences the perception he/she has of events, and the emotions and feelings that follow. The start of the school year is a happy event that shouldn’t be perceived as a threat. By your attitude, show your child that there is no need to worry.
  8. Listen to your child. When children return to school, they need fun, peace and harmony. Some signs may indicate that your child is having a difficult time: fatigue, irritability or mood swings, difficulty sleeping, withdrawal, etc. You know your child more than anyone, so stay attentive and observe, so you can intervene promptly if needed.
  9. Celebrate the start of the school year. Each school year represents an important and unique step of family life. Why not celebrate it, since it is a happy occasion? For instance, organize a dinner at the restaurant or a special family dinner to highlight the joyous event!
  10. Use techniques that work to reduce stress. If you feel anxious, remember that there are several recognized techniques known to help manage stress: deep breathing, visualization, meditation, yoga, etc. Why not discover one or several of them and invite your child to come with you?

We hope that the start of the new year will be filled with joy and tranquility!

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It’s a Christmas in July Celebration

It’s hot, you’re sweaty and longing for some relief from the heat. Aren’t you? And while thinking about winter, you’re probably also dreaming of all those snowy nights of Christmas celebrations? Well, you can’t actually change the season now, but the closest you can get to doing so is reduce the time left for Christmas and celebrate it now, in July. That’s what many are doing year after year. An unofficial holiday, Christmas in July imitates the festivities of the actual Christmas and signifies our yearning for the coolness of winter amid the scorching summer months.

 

If you’re looking for an excuse to throw a party, a Christmas in July event might be just the thing.  When the hot and humid days of summer start to feel suffocating, as they have been doing, some people feel re-energized by throwing a ‘Christmas in July’ party. Pull out your Christmas china and serve chilling, cold foods for a fun way to forget about the heat outside. Many like to start their holiday shopping early and throw a party to get in the mood. Others choose a particular charity and throw a ‘Christmas in July’ party as a way to raise much-needed funds. And some simply like the party idea, along with the cool and refreshing foods, as a way to take their minds off the heat. Whatever your reason, just keep your guests cool with refreshing beverages and ice-cold desserts.

 

Do you have any idea when Christmas in July celebrations started popping up or how the tradition started? Here are some interesting facts or myths about this fun celebration.

Christmas in July can occur at any time during the month of July. Many choose to celebrate the holiday on July 25.

The tradition of celebrating Christmas in July probably began during the 1980s.

Many Australian families have a traditional Christmas dinner with all the trimmings in July.

In Australia, “Christmas in July” is also known as “Yulefest”.

Some believe the “Christmas in July” celebration originated in Australia in July, 1980 when a group of Irish tourists had the proprietor of a hotel in the Blue Mountains in New South Wales to hold a party called “Yulefest”.

The television shopping networks QVC and Home Shopping Network have shows titled “Christmas in July”.

At the Bakken amusement park in Klampenborg, Denmark, Christmas is celebrated in July for three days and witnesses the annual World Santa Claus Congress, attended by Santa Clauses from all over the world, accompanied by their wives and the elves.
Many countries such as Australia experiences warm to hot weather on December 25 and July is their coldest month.

But, there is another story tells where Christmas in July originated.  Some say it originated in at Keystone Girl’s Camp in Brevard, North Carolina 84 years ago, where it was first celebrated on July 24th and 25th, 1933.

The first Christmas in July included carolers, a Christmas Tree, Santa Claus, presents, and fake snow made of cotton. As the tradition evolved, campers would use laundry bags as makeshift stockings, which they placed outside their cabins to be filled with candy overnight. Eventually, elves, reindeer, and Mrs. Claus joined the act, along with a camp-wide gift exchange, counselors included.  Paige Ives Lemel, who is the fourth generation in her family to hold the title of director, said the gifts were crafty and creative. “One time my dad got a bejeweled toilet plunger decorated with feathers and glitter,” she said in the interview.

The tradition carries on today, and blistering-hot southern summers have yet to stop the camp’s tradition—now they simply go for a dip in the lake post-presents.

However you design your Christmas in July celebration, this is a great time to get together with friends, start your shopping early to avoid all the craziness, share some laughs and instill some new traditions.  There are also some wonderful charities that would love to have your support.

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Eat Green to Stay Lean

By Dr. Janet Brill

Warmer weather is finally here, meaning it’s time to clean the house, dust off the winter blues and focus on getting in shape.  But how do you manage to lose weight without feeling hungry? Simply remember the motto “go green to stay lean.”  Filling your plate with lots of low-calorie plant-based foods will help make losing weight easier.  With spring’s culinary focus on plants, now is the perfect time to consider moving over to a flexitarian lifestyle – eating more of a plant-based diet – proven to promote good health and weight control.

With a few simple substitutions in the kitchen, you can change over to a leaner, greener life without sacrificing one ounce of good taste.  Here are five steps to a greener, leaner you:

  1. More plants

One of the core science-based truths that is clearly emerging: more plants equals a longer, healthier life.  Try to incorporate four vegetables and three fruit servings daily; boost that number even higher to go a deeper shade of green.  For example, leafy spring greens such as kale, chard and spinach contain a plethora of vitamins and minerals.  These greens are loaded with calcium, dietary fiber and omega-3 fatty acids, along with a nice dose of antioxidant plant chemicals such as beta-carotene, lutein and zeaxanthin.  These high-fiber foods help fill you up, not out.  At just 10-25 calories per cup, dig into spring and get your beach bodies ready.

  1. Choose plant protein, often

Switch to a far leaner but still delicious vegetable protein source whenever possible.  Try to include a lean protein in every meal because protein is very filling.  Choose such lean and green proteins as beans, some nuts, seeds, and try to limit beef, pork and lamb.  Also remember processed meats have been linked to heart disease.

  1. Go fish

The American Heart Association recommends that for good heart health, we should consume at least two servings of fish heavy in heart-healthy omega-3 fatty acids every week.  Salmon is always an excellent choice, as it is rich in omega-3 and low in mercury.  Most seafood is considered a healthful lean protein, low in saturated fat and high in the vital nutrients we need, such as omega-3 fat, vitamin D and selenium.  Enjoy a variety of seafood for optimal health but be sure to check out the greener sustainably harvested catches.

  1. Eat fresh and whole

Try to include more food in its natural state.  For example, eat an apple rather than apple juice, a baked potato instead of potato chips.  Try to include something fresh and whole at each meal, such as fresh berries or melon with breakfast, a handful of raw almonds or walnuts for a snack, a sliced avocado on your sandwich, and a large, dark-green salad served alongside dinner.

 

 

  1. Eat dark leafy greens

Dark, leafy greens are loaded with antioxidants.  Choose organic whenever possible as spinach and lettuce have the highest pesticide residues, according to the Environmental Working Group (www.ewg.org).  Antioxidants help squelch damaging, disease-causing free radicals.

Of all the salad greens, arugula is probably one of the most nutritious.  Packed with disease-fighting phytochemicals, and vitamins and minerals, the benefits of arugula are nothing short of extraordinary. Arugula is a member of the potent cancer-fighting Cruciferous family of vegetables that also includes broccoli, cauliflower, kale, brussels sprouts and bok choy.  With its slightly peppery, mustard-like flavor, it can truly spruce up any meal.  For very few calories, you also get a large amount of vitamins, including A, C and K, and the minerals calcium and iron.  What’s more, arugula contains beta carotene, lutein and zeaxanthin.  These are carotenoids, or plant pigments, which function in the prevention of diseases like cancer and macular degeneration.

I urge all of you to start eating green today for your health and the health of the planet.  Going greener can help you lose weight, sleep better, eat more sustainably and live life to the fullest.

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The Science of Sleep

The holidays are certainly well behind us, as well as a few other holidays we generally love to celebrate, and many people start to refocus on their health needs.  They have set goals to started exercising as well as eating healthy.  Exercise and diet go hand in hand because you won’t get the results you’re looking for from exercise if you don’t also have a well-balanced diet.

But there’s a third component to healthy living that’s routinely forgotten and just as important: sleep.  Sleep plays an important role in both your mental and physical health.

Those recommended seven to eight hours of sleep, boost your body’s ability to repair and grow muscles.  In addition, growth hormone is produced when you sleep, and protein synthesis occurs in the muscles.  A good, regular sleep routine also helps you maintain a healthy metabolism.

People spend 33 percent of their lives sleeping, but nobody really thinks about sleep until they are having a problem with it.  Sleep deprivation side effects are numerous and far-reaching.  Lack of sleep contributes to stress, anxiety, lack of concentration, depression and can weaken your immune system, causing more illnesses throughout the year.

The first thing to ask yourself when you are looking for sleep recommendations is, “what are your sleep habits?”  Overstimulation – like being on your phone, computer or watching TV – is one of the major causes of people having trouble sleeping.  You want your bedroom to be a relaxing environment free from all the things listed above.

For people who “can’t turn their mind off,” Make a simple to-do list so that you don’t have to stay awake trying to remember the tasks for the next day.  Also, taking a bath or reading a book can help you relax before bed.

The supplement, melatonin, is an over the counter medicine that may benefit people with sleep issues.  Melatonin is naturally produced in the body.  It is a hormone produced by the pineal gland in the brain, and its release is controlled by our body clock.  Melatonin production can be affected by light exposure.  This is another reason to keep your electronic devices off and your bedroom dark.

The supplement creates the desired sleep affect, usually within 20-30 minutes, so it’s best to take melatonin right before bedtime.  To get the maximum effect and avoid overstimulation, it’s best to turn off your phone and TV and settle in for a relaxing sleep.

There are prescription medications, but usually, mild sleep conditions can be remedied with healthy sleep habits.

To sum it up, here is a checklist of things to do for getting a restful night’s sleep:

  1. Get a massage…1 massage = 6 hours of sleep.
  2. Create a restful environment in your bedroom – a scene that induces sleep.
  3. Build a better sleep routine – do your best to go to bed and wake up at about the same time every day.
  4. Don’t eat heavy meals 3 hours prior to bed.
  5. Avoid caffeinated drinks, alcohol and tobacco too, since these can disrupt the sleep cycle.
  6. Therapeutic grade Essential Oils can be beneficial when applied topically or diffused into the air.
  7. Take a warm relaxing bath prior to bed.
  8. Read a good book before turning in.
  9. Journal – dump all of those random thoughts down on paper.
  • Turn off your TV.
  • Leave your cell phone in another room.
  • Exercise can help some people sleep better, however, avoid anything vigorous several hours before you turn in for the night.

I hope this has been helpful, and I look forward to hearing about your success.

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Healthy Harvest

 

There’s more

Nonprofit groups across the country are also touting the many benefits of shared green space in their communities.  These spaces not only provide the mental and physical health benefits of gardening, they also help create a stronger sense of community and belonging to the neighborhoods.

Simple neighborhood parks and shared vegetable/flower gardens have been found to reduce complaints about mental and physical health concerns for those who work in or use those areas.

Other benefits include:

  • The medical journal ‘Biological Psychiatry’ reported that simply getting fresh air may help prevent Attention Deficit Hyperactivity Disorder
  • Shared gardens and green space can positively impact property values for the neighborhood
  • The fresh produce adds obvious nutritional benefits by increasing the amount of fresh food eaten by the gardeners
  • Caring for a garden is a good way to introduce children to the concepts of responsibility and reward for working

I am hopeful that this article has inspired you to get outside in the sunshine and garden a little bit.  It is without a doubt one of my favorite things to do when the weather is cooperative.  I have known for a long time that how much better, more relaxed I felt, after just walking through my gardens.  Isn’t it exciting that now there is scientific proof as to why we feel better?

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GETTING FIT FOR TWO

Exercising during pregnancy benefits you and your baby

By Dr. Raul Artal

 

Through every stage of pregnancy, your health matters.  For the longest time, there was a generational gap of knowledge in the medical profession about what is and isn’t healthy for expecting mothers.  The old train of thought that she should rest as much as possible and eat whatever she desires is wrong.

Over the years, pregnancy has become a major contributor to the obesity epidemic in this country, without exception.  The additional weight gain is detrimental to both mother and child, especially for those who were already overweight or obese before pregnancy.  The added weight can lead to birth defects in their child, gestational diabetes and hypertension.

But this newer generation of doctors is introducing an era of fitness for expecting mothers.  There are few reasons that behavioral modification can’t start during pregnancy.  Depending on your level of activity prior to pregnancy, simply developing a walking regimen can be highly beneficial.  In the absence of a pre-existing condition (check with your obstetrician), the American College of Obstetricians and Gynecologists recommends at least 30 minutes of physical activity daily.

Early on in the pregnancy, work on your core and back muscles.  Strengthening those muscles helps mothers control the additional weight and body changes of late-term pregnancy.  It can also help cope with labor pains.  But it’s important to always be aware of and listen to your body.  It’s changing, and you have to be aware of those changes at all times to avoid complications.  Early on in the pregnancy, the fetus is forming organs.  It’s imperative that mothers maintain the body’s core temperature – keeping it under 102 degrees Fahrenheit – or risk serious injury to the baby.  So, it’s best to avoid activities that will overheat the body like marathon running or long-distance cycling.

As the pregnancy progresses, the body’s center of gravity shifts, creating a curvature in the lower back that results in back pain for roughly 60% of expecting mothers.  Because of that, any exercise involving heavy weightlifting should be limited to lighter weights.  Lying on the back can cause the uterus to pinch the blood vessels on the spine, restricting blood flow.  In 10 -15% of patients, this can cause low blood pressure.  So, exercises that require you to lie on your back should be avoided or done minimally during the second half of pregnancy.

For women who are already obese, overweight or facing any health-related issues, take this time to get healthy for you and your baby.  There’s no better time to start.

EASY PREGNANCY EXERCISES

From the early stages to the last few weeks, here are a few exercises to help your body adjust to its ever-changing needs.  Please note, it’s important to talk with your physician before exercising.  It’s also recommended that you avoid wearing tight clothing, performing jerking motions or lying on your back for extended periods of time.

Yoga – A great way to relieve stress and pressure on your body, most forms of yoga are safe for you and your baby.  Many instructors offer special classes for pregnant women.

Swimming – One of the safest ways to exercise while pregnant, swimming helps keep your body toned and provides good cardio, all without adding weight and stress on your joints.

Walking – Easy to fit into your schedule and easy on your knees, walking provides great exercise.  But don’t overdo it.  Set realistic goals and wear good shoes to protect your feet and reduce the risk of falling.

Kegel exercises – Strengthening these muscles can help with an easier birthing, promotes perineal healing, bladder control and can be done anywhere – and no one knows you’re doing them.

Stationary bicycling – This is a great cardio workout that puts less stress on your body than running or jogging.  As your pregnancy progresses, your center of gravity will shift and can increase your risk of falling off a regular bicycle.