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Are You Too Busy to be Healthy?

May 15, 2012 By

I often listen to people complain that they are too busy to eat healthy. Instead they pick up convenience foods on the run, skip meals, or even not eat for hours at a time.

I’m here to tell you that you can eat healthy, even if your day is filled with driving kids to 3 different events or meeting clients in two cities.

Eating healthy consists of 4 main points:

  1. Choosing foods free from artificial ingredients and pesticides
  2. Choosing foods rich in nutrients- no empty calories
  3. Eating smaller meals more often
  4. Drinking lots of pure water instead of most other beverages.

My Daily Strategy

  • Pack a cooler: It takes about 30 sec to pack a small cooler for the day.
  • Carry a water bottle: we keep water bottles in the fridge ready to g0.
  • Keep a variety of small containers on hand that fit well in your cooler.

What to Pack:

Here are some items I always have in my cooler.  I eat low-glycemic foods to keep my blood sugar steady throughout the day.
  • Grilled Chicken left over cut into strips so I can easily eat it with one hand
  • Raw nuts
  • Fruit that is easy to eat or cut in pieces to put in yourindividual containers
  • Low Glycemic meal replacement shakes that mix with water- choose carefully
  • Low Glycemic bars choose carefully and check ingredients
  • Fresh Vegetables: have veggie sticks prepared ahead of time so they are easy to grab and go
  • GOOD Salads: Salads should be flavorful and make your mouth water.  Ask me for some recipes :~)
  • Nut Butters or Hummus: fun as a dip for veggies or fruit.

Keep lots of good food close to you at all times to create the convenience that your life demands and you will be shocked at the positive changes you see in your health.

Live Well!

Robin

Robin Thomas spent 22 years in medical research at the University of North Carolina focusing the last 7 years on the inflammatory process of chronic degenerative diseases. In 2004 she left the laboratory to start her own health and wellness business. Both her experience working with participants of clinical studies and caring for a child with multiple health challenges has given Robin a passion for helping others improve their own health. Robin shares informative articles about new research discoveries in nutritional medicine and adopting lifestyle changes aligned with a healthful and passionate life at her blog, http://robinthomas.biz

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Experiences for Happiness

May 5, 2012 By

This past week my husband and I celebrated our birthdays with a mini-vacation to the coast of North Carolina. We love traveling together, sharing new experiences while enjoying the outdoors.

One of the most memorable experiences for us this week was boating across the inlet and hiking along the natural barrier island of Shackleford Banks.

The beauty of the island will stay with me forever. Sharing it with Kent only added to the joy. Even after 30 years of marriage, the happiness we both feel through sharing these experiences never grows old.

I have written before about Shawn Achor’s book The Happiness Advantage. (1) Early in the book, Dr. Achor discusses various ways we can train ourselves to shift our mood towards the positive. In one example, Achor cites the work of CU-Boulder assistant professor of psychology Leaf Van Boven. Van Boven found through a series of surveys and experiments over several years that experiences make people happier than material goods. (2)

The research indicated that spending money on activities, especially ones with other people, such as concerts or travel, provides far more pleasure than material purchases like shoes, televisions, or luxury items.

Spending money on other people has also been shown to give more satisfaction and happiness to the spender than spending the same amount on oneself.

What about you? Do find yourself happier spending money on experiences vs. material items?

Is there a difference in how we perceive spending money, based on these criteria?

Try the following activity: Draw two columns on a piece of paper and track your purchases over the next month. Are you spending more on things or experiences? At the end of the month, look back over each column and think about the pleasure each purchase brought you, and for how long.

These purchases do not have to be luxury items or expensive trips. Start by thinking about the next $ 20 you spend. You may be surprised at how you begin to change your own beliefs about money.

So, what do you think? Is it true? Can you think of other reasons why an experience is better than a material good? Are there situations that the material goods bring greater happiness? I’d love to hear your thoughts and comments.

Live Well,

Robin Thomas

References:

1) Achor, Shawn, The Happiness Advantage, Crown Publishing Group, New York, 2010.

2) University Of Colorado At Boulder. “Experiences Make People Happier Than Material Goods, Says University Of Colorado Prof.”ScienceDaily, 19 Dec. 2004. Web. 1 May 2012.

 

 

Robin Thomas spent 22 years in medical research at the University of North Carolina focusing the last 7 years on the inflammatory process of chronic degenerative diseases. In 2004 she left the laboratory to start her own health and wellness business. Both her experience working with participants of clinical studies and caring for a child with multiple health challenges has given Robin a passion for helping others improve their own health. Robin shares informative articles about new research discoveries in nutritional medicine and adopting lifestyle changes aligned with a healthful and passionate life at her blog, http://robinthomas.biz

 

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How to Boost Your Immune System

April 18, 2012 By

I am frequently asked about what supplements are useful for building a strong immune system and relieving general fatigue. I first want to emphasize that I am not a medical practitioner and am not licensed to give specific medical advice, but my background in biology and my personal interest leads me to keep up with the current research on nutritional supplements and their role in improving overall health.

There are many reasons for someone to experience an imbalanced immune system. It may be triggered by infectious agents, mental or physical stress, nutrient deficiencies, immune system abnormalities, allergies, hormonal abnormalities, heavy metal toxicity and oxidative stress. Recommendations to help relieve some symptoms include ruling out allergenic foods, avoiding food additives, removing sources of toxins (including heavy metals), candida (yeast) overgrowth, viral or bacterial infections, hypothyroidism, hypoglycemia, anemia, and impaired adrenal function. Of course, it is always best to work closely with your physician at all times.

Experts in nutritional medicine now frequently recommend adding supplements to a healthy diet to support overall health and alleviate common nutritional deficiencies. Your doctor may want to test you for certain deficiencies that may be contributing to your specific symptoms. This could help guide your supplement therapy and dosages.  Laboratories such as SpectraCell provide comprehensive testing of micronutrient levels, providing you and your physician valuable information as to your specific needs.

That being said, I believe strongly that everyone should be taking a quality multivitamin/mineral supplement. However, not all supplements are both safe and effective. The FDA has been sending warning letters to supplement companies all across the nation concerning violations of current Good Manufacturing Practices (cGMPs). How will you choose a multivitamin that works? Basically, you should look for third party verifications of safety, purity, efficacy and potency of both raw ingredients and the finished product. Ask your supplement provider if they use Pharmaceutical model Good Manufacturing Practices, and ask them about third party verification of these practices.

When considering individual supplements, you and your doctor should think about what symptoms impact you most and then look for supplements that help with that symptom. When starting supplements, it’s important to only start one new one at a time, then wait a week or two before introducing another one. That will give you a chance to see what effect each supplement has on your body. The following are some excellent choices that have the potential to improve both your immune system and energy levels.

CoQ10
The energy that every cell needs to function is produced through a complex process in the mitochondria, organelles within the cell. When combined with alpha lipoid acid, CoQ10 assists in ATP (energy)production and also helps to regenerate and recycle other antioxidants, including vitamins E and C. CoQ10 is also a powerful antioxidant that helps protect against the damaging effects of free radicals.

Vit D
Low levels of vit D has become wide-spread here in America, and is indicative of many chronic conditions.  The only way to determine you are getting enough vit D is with a blood test, now fairly commonly prescribed by physicians. The normal range of 25 hydroxy vit D in the blood should be 30 to 74 ng/mL.  Vit D is important for our immune system and proper inflammatory response.

Fish Oil (Omega-3 Fatty Acids)
Studies have shown that omega-3 fatty acids, in the form of fish oil supplements, have great benefits for your overall health, including maintaining a normal, healthy inflammatory response. It is important to ask that your fish oil supplement be produced from cold-water, deep sea fish, and that it be guaranteed free of contaminants such as heavy metals, PCBs, pesticides, and organic residues.

Vit C/Grapeseed extract
Grape-seed bioflavonoids and vitamin C work together to provide advanced antioxidant protection that supports a healthy immune system. USANA Health Science’s unique formulation, Proflavanol® C-100, combines the highest quality grape seed extract with USANA’s proprietary Poly-C, a blend of mineral ascorbates.

Supplements for Healthy Digestion
Poor digestion leaves the body and the immune system in the same predicament that poor nutrition does – a lack of nutritional factors that support immune functioning and the function of the entire body. This is because a poor functioning digestive system has lost some of the ability to turn what’s consumed into a form the body can use.  If we’re not healthy in our gut, the probability of health issues throughout our body increases.

• Digestive Enzymes- enzyme supplements are especially important as we age and our natural enzymes decrease.
• Probiotics- probiotic dietary supplements replenish beneficial microflora, which are vital to the proper development of the immune system.

Dietary supplements generally are better tolerated and have fewer risks than prescription medications, but it is always prudent to pay careful attention to the quality of individual supplements as you would any drug. Just because a product is natural doesn’t mean it’s safe and won’t interact with other supplements or medications. You should talk to your doctor and pharmacist about what you’re taking, the dosages, and potential interactions. If you have sensitivities to any foods, you need to be aware of what inert ingredients are in the supplements you take. Again, it is best to purchase supplements that have a written guarantee of potency and purity. You and your doctor will then be able to determine the supplements that will work best for you.

Live Well!


Robin Thomas

Robin Thomas spent 22 years in medical research at the University of North Carolina focusing the last 7 years on the inflammatory process of chronic degenerative diseases. In 2004 she left the laboratory to start her own health and wellness business. Both her experience working with participants of clinical studies and caring for a child with multiple health challenges has given Robin a passion for helping others improve their own health. Robin shares informative articles about new research discoveries in nutritional medicine and adopting lifestyle changes aligned with a healthful and passionate life at her blog, http://robinthomas.biz

The information listed above is provided for educational purposes only. This should not be used as a substitute for professional medical advice, nor is this information meant to treat, diagnose, cure, or prevent any disease. Always seek the advice of a physician or other qualified healthcare provider before starting or discontinuing any treatment or supplement regimen.

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Play in the Dirt

April 14, 2012 By

I always heard that kids need to eat a pint of dirt by the time they are five. No problem in my family, as my two boys spent most of their youth outside playing in the garden. Kevin, in particular, loved to smear his whole body with mud- the messier, the better.

Scientists have suggested that exposing people to germs (i.e. dirt) at an early age helps build proper immunity. They have called it the hygiene hypothesis, and it doesn’t mean you don’t have to take a bath or wash your hands before supper. (sorry, kids) Rather, it supposes that the overuse of antibiotics and antibacterial cleansers reduces our exposure to microbes that are involved in the proper regulation of immune cells.

Recent research on mice published in Science on March 22, 2012 by scientists at Brigham and Women’s Hospital brings evidence to the hygiene hypothesis. Mice raised in sterile environments had an abnormal quantity of specialized immune cells called iNKT cells. These cells help fight infection, but can also turn against the body, causing autoimmune diseases such as allergies, asthma and colitis. Mice re-introduced to the proper bacteria reduced their symptoms of inflammatory disease and lowered their iNKT cell population. But this only happened when the mice were young. Once they were adults, exposing them to the microbes did nothing to reduce inflammatory effects.

So let your kids play in the dirt.* It’s good for their immune system. And, it’s fun, too!

Live Well,

Robin

Olszak, T. et al. Science http://dx.doi.org/10.1126/science.1219328 (2012).

* my environmental chemist husband warns us to make sure it is good, clean dirt. Not a joke! Inner city kids may be exposed to high levels of lead in dirt, and rural kids shouldn’t play near fields treated with sewage sludge or persistant toxins from pesticides. So sad, what we have done to our planet.

If you didn’t have your time in the dirt, or even if you did, and you still have allergies, you will be interested in my article Natural Allergy Relief for some great hints on how to manage your allergies without drugs.

Robin Thomas spent 22 years in medical research at the University of North Carolina focusing the last 7 years on the inflammatory process of chronic degenerative diseases. In 2004 she left the laboratory to start her own health and wellness business. Both her experience working with participants of clinical studies and caring for a child with multiple health challenges has given Robin a passion for helping others improve their own health. Robin shares informative articles about new research discoveries in nutritional medicine and adopting lifestyle changes aligned with a healthful and passionate life at her blog, http://robinthomas.biz

 

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Are Your Nutritional Supplements Safe and Effective?

March 29, 2012 By

Dietary Supplements in the News

The FDA has been sending warning letters to supplement companies all across the nation concerning violations of current Good Manufacturing Practices (cGMPs).  Formal inspections have increased significantly since 2010, and comments by FDA officials at a webinar hosted by Council for Responsible Nutrition indicated that many dietary supplement companies  that have been inspected are not fully compliant. (1,2)

Not Compliant for cGMPs

Nutraingredients-USA reported in Jan 2012 that the protocols for some companies analyzing and/or manufacturing nutritional products are inaccurate and not scientifically valid.  In this article, James Neal-Kababick stated that “[the industry] must test finished batches of supplements to assure that they meet their specifications for potency, purity, strength, composition, and limits on contaminants.”  Furthermore, “the FDA does not consider the high costs of equipment or testing as a justification for laxity in this regard, he warned” and has even shut down a Pennsylvania dietary supplement company following numerous cGMP violations. (3,4)

What are cGMPs for Dietary Supplements?

On June 22, 2007, the U.S. Food and Drug Administration(FDA) announced a final rule establishing regulations to require current Good Manufacturing Practices (cGMP) for dietary supplements. The rule ensures that dietary supplements are produced in a quality manner, do not contain contaminants or impurities, and are accurately labeled.  The aim of the final rule is to prevent inclusion of the wrong ingredients, too much or too little of a dietary ingredient, contamination by substances such as natural toxins, bacteria, pesticides, glass, lead and other heavy metals, as well as improper packaging and labeling. (5) Nutritional companies had up to 3 years to bring their manufacturing process up to these standards, and in June 2010 the FDA began onsite inspections.

Outcry by Supplement Companies Against Regulations

Changes made towards these higher standards have been difficult and initially expensive for most dietary supplement companies.  Multiple dietary supplement associations, including AHPA, CHPA, CRN, NPA, and UNPA, separately filed comments with FDA regarding specific issues, in particular the new dietary ingredient (NDI) draft guidance.  A more complete article outlining their specific objections was published by Nutritional Outlook in February, 2012. (6)

Help for Supplement Companies to Qualify cGMP Standards

An earlier article published by Nutritional Outlook in Jan 2008 gives guidance on points to consider for a supplement company that is making adjustments towards cGMP compliance.  The article includes specific considerations on:

  • Product Development/Quality Control
  • Manufacturing
  • Warehouse and Distribution

It also includes a comprehensive list of Resources for Regulatory Information.

The authors emphasize the potential benefits of following cGMP guidelines above and beyond consumer safety.  These may include greater energy efficiency, production efficiency, product consistency, and reduction in manufacturing errors.  (7)

 Beyond cGMP:  Pharmaceutical GMPs

Most Dietary Supplement companies today use pharmaceutical grade raw ingredients, and despite the difficulties, they are improving their manufacturing processes to incorporate cGMPs, but almost no companies manufacture supplements to pharmaceutical specifications.  Pharmaceutical-GMP supplements are very different from the others. If a nutritional supplement is pharmaceutically made, the followings steps are typically involved: (8)

  • Raw materials, i.e. vitamins, minerals and herbs, are first cataloged and quarantined until identified and analyzed using standard analytical procedures.
  • All raw materials are checked for purity, potency, composition, and uniformity.
  • All raw materials are tested for microbial contamination: salmonella, e. coli,  staphylococcus aureus, mold and yeast.
  • Strict health and hygiene standards are met throughout the manufacturing process.
  • The most difficult supplement to make is a multivitamin/mineral because so many ingredients are used. Making supplements properly is actually more difficult compared with making medications because nutritional supplements usually contain more ingredients.
  • The nutrients are blended using specialized equipment capable of blending large quantities to a uniform mixture.
  • The entire blending and tableting/encapsulating process must be performed within environmentally controlled rooms maintained at proper temperature and humidity, and with proper HEPA air filtration.
  • Further analysis of the tableted supplements are made every 15-20 minutes assuring continued uniformity, potency and purity, with no contamination occurring during the manufacturing process.
  • Each batch of finished product is again tested for weight, hardness, potency and digestibility both before and after a period of storage.

Clearly, there is a significant difference in the quality of various nutritional supplements that are available today.   Very few companies have made the extra step in producing high quality supplements with pharmaceutical GMPs.  Even fewer manufacture their products themselves to avoid outsourcing, which would result in a dependence on production systems out of their control.

If you choose to take a dietary supplement, I suggest you do your homework.  Find out the details of their manufacturing process, from acquisition of raw materials to the potency and purity of the final product.  How long have they been following these guidelines?  Have they always followed high standards of excellence, or are they scrambling to meet the cGMPs now required by the FDA?

I ask again:  How do YOU know that your nutritional supplements are safe and effective?

Live Well,

Robin Thomas

Read About Robin

Articles that may interest you:

How do you Know That Your Supplements are Safe and Effective? 

The Building Blocks of a Better Supplement

Manufacturing Excellence

USANA Health Sciences is now an FDA-Registered Facility

References:

1. CRN welcomes FDA ‘wake-up’ call for GMP compliance

Many dietary supplement companies are not fully compliant with GMP regulations, putting them at risk of warning letters and more, but resources are available to help companies prepare for an FDA inspection, says the Council for Responsible Nutrition (CRN).

http://www.nutraingredients-usa.com/Regulation/CRN-welcomes-FDA-wake-up-call-for-GMP-compliance

2. CRN Reinforces Importance of GMP Adherence  published 2-28-2011

3. cGMP compliance, time bombs and the ‘ten-ton elephant in the room’ pub 1-24-2012

An analysis of recent Food and Drug Administration (FDA) warning letters has exposed several ‘ten ton elephants in the room’ and ‘time bombs waiting to go off’ when it comes to cGMP (current good manufacturing practice) compliance, according to one leading testing lab.

http://www.nutraingredients-usa.com/Regulation/cGMP-compliance-time-bombs-and-the-ten-ton-elephant-in-the-room

4. US shuts down PA supplements company pending cGMP re-inspection

The United States has entered a consent decree against a Pennsylvania dietary supplement company to cease operations following numerous current good manufacturing practice (cGMP) violations.

http://www.nutraingredients-usa.com/Regulation/US-shuts-down-PA-supplements-company-pending-cGMP-re-inspection

5. FDA Issues Dietary Supplements Final Rule  Press Release, June 22, 2007.

6. Rough Draft: Dietary Supplement Industry Arguments Against FDA’s NDI Draft Guidance  Nutritional Outlook, Feb 8, 2012.

7. A Healthy Step: Applying GMPs to Dietary Supplements Nutritional Outlook, Jan 2008.

8. Quality Assurance Management Procedures

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Enjoy Your Fruits and Vegetables for a Healthy Heart

March 3, 2012 By

We all know that eating more fruits and vegetables is part of a healthy diet. Research now shows that these healthy foods also appear to decrease our risk of heart disease by actually modifying our genetic code.(1) A comprehensive diet and gene heart study published October 2011 in PLoS Medicine recently concluded that people with high-risk gene mutations who ate at least two servings of raw fruits ,vegetables and berries each day had a similar risk of heart disease as those with low-risk versions of the gene.

“Our research suggests there may be an important interplay between genes and diet in cardiovascular disease. Future research is necessary to understand the mechanism of this interaction, which will shed light on the underlying metabolic processes that the 9p21 gene is involved in.” Lead author, Dr. Ron Do

10 Easy Ways to Add More Fruits and Vegetables to Your Diet

Adding more fruits and vegetables to your diet is easy with a little planning. Here are 10 tips I use every day that help my whole family eat better:

  1. Add whole fruit or berries to your breakfast. A handful of blueberries or strawberries is great over breakfast oatmeal, quinoa, or yogurt.
  2. Stuff an omelet with vegetables. Adding peppers, onions, tomatoes, and other veggies turns eggs into a complete meal.
  3. Add some variety to your morning smoothie. Use your favorite meal replacement shake as the base and add fresh or frozen berries, mixed fruit, or banana. Check out some Heart Smart Smoothie recipes.
  4. Place a bowl of colorful fruit where everyone can easily grab something for a snack on the run. I keep bowls of apples, oranges and bananas on the kitchen counter. You’d be amazed how quickly that fruit disappears.
  5. Keep cut vegetables handy for mid-afternoon snacks, side-dishes, lunch box additions, or a quick nibble while waiting for dinner. Ready-to-eat favorites: red, green or yellow peppers, broccoli or cauliflower florets, carrots, celery sticks, cucumbers, snap peas or while radishes.
  6. Exchange cut veggies and hummus for that chips and dip.
  7. Add color to your salads: Berries and mandarin orange slices are great, as are grape tomatoes and carrot slices. Be inventive!
  8. Add vegetables to your sandwiches. Ripe avocado makes a yummy spread instead of mayonnaise, and sliced pineapple, apple, peppers, cucumber and tomato add both crunch and flavor.
  9. Make salad a main dish of dark, leafy greens and other colorful vegetables. Add chickpeas or edamame (fresh soybeans) for protein. Squeeze fresh lemon wedges on the salad for a quick, low calorie dressing.
  10. Grill colorful veggie kabobs with tomatoes, green and red peppers, onions, and mushrooms. Perfect as the weather gets a bit warmer this spring and summer.

Do you eat 5 or more more fruits and vegetables everyday? Share some tips that you use to increase the number of servings of these colorful and flavorful foods. I’ll pass your tips on to my readers. :~)

Live Well!

Robin

Reference:

1. PLoS Med. 2011 Oct;8(10):e1001106. Epub 2011 Oct 11. The effect of chromosome 9p21 variants on cardiovascular disease may be modified by dietary intake: evidence from a case/control and a prospective study.Do R, Xie C, Zhang X, Männistö S, Harald K, Islam S, Bailey SD, Rangarajan S,
McQueen MJ, Diaz R, Lisheng L, Wang X, Silander K, Peltonen L, Yusuf S, Salomaa V, Engert JC, Anand SS; INTERHEART investigators.

 

Robin Thomas spent 22 years in medical research at the University of North Carolina focusing the last 7 years on the inflammatory process of chronic degenerative diseases. In 2004 she left the laboratory to start her own health and wellness business. Both her experience working with participants of clinical studies and caring for a child with multiple health challenges has given Robin a passion for helping others improve their own health. Robin shares informative articles about new research discoveries in nutritional medicine and adopting lifestyle changes aligned with a healthful and passionate life at her blog, http://robinthomas.biz

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The Benefits of Massage

February 23, 2012 By

Had a good massage lately?

Ahhh, what a wonderful feeling after a relaxing massage. Whether you are an athlete looking to reduce muscle pain and stiffness, a driver wanting to reduce pain of injuries following an accident, or an individual who wants to reduce everyday stress, a licensed massage therapist can be invaluable.

What is Massage Therapy?

Massage therapy is recognized as one of the oldest methods of healing, with references in medical texts nearly 4,000 years old. Massage therapy involves the manipulation of both muscular and soft tissues of the body through the use of compression, friction, movable pressure, stretching, and kneading. This is usually performed with the hands, althought he use of forearms, feet, and elbows may be used. Each technique used can affect circulation, lymph movement, muscle tone, and the nervous system as well as other systems within the body. People use massage for a variety of health-related purposes, including to relieve pain, rehabilitate sports injuries, reduce stress, increase relaxation, address anxiety and depression, and aid general wellness.

Is There a Scientific Basis for Massage Therapy?


Years of personally reported benefits cannot be denied, yet there are some among us who love facts and data. Recent research shows emerging evidence that massage therapy is effective in treating a number of specific conditions, including ADHD, Fibromyalgia, Pain Management, and Stress Reduction.

One such study was published in September 2010 in the Journal of Alternative and Complementary Medicine by Dr. Mark Hyman Rapaport. This preliminary study compared one 45 min session of Swedish Massage Therapy with a control treatment of light-touch therapy. The response of both stress hormones and immune function were measured to help determine why massage works so well physiologically. Two stress hormones, arginine-vasopressin (AVP) and cortisol (CORT) decreased significantly. Massage also increased the number of circulating disease-fighting lymphocytes while at the same time decreased inflammatory cytokines. This study shows actual biological effects that would have great implications in the care of inflammatory and autoimmune diseases. (1)

Other recent studies have been investigating:

•The effects of massage on chronic neck pain and low-back pain
•Massage to treat anxiety disorder, alleviate depression in patients with advanced AIDS, and promote recovery in women who were victims of sexual abuse as children
•Massage to relieve fatigue in cancer patients undergoing chemotherapy, reduce treatment-related swelling of the arms in breast cancer patients, and alleviate pain and distress in cancer patients at the end of life
•Whether massage improves weight gain and immune system function in preterm infants
•Whether massage given at home by a trained family member helps reduce pain from sickle cell anemia.


Safety of Massage


via NIH National Center for Complementary and Alternative Medicine (see references)

Massage therapy appears to have few serious risks—if it is performed by a properly trained therapist and if appropriate cautions are followed. The number of serious injuries reported is very small. Side effects of massage therapy may include temporary pain or discomfort, bruising, swelling, and a sensitivity or allergy to massage oils.

Cautions about massage therapy include the following:

•Vigorous massage should be avoided by people with bleeding disorders or low blood platelet counts, and by people taking blood-thinning medications such as warfarin.
•Massage should not be done in any area of the body with blood clots, fractures, open or healing wounds, skin infections, or weakened bones (such as from osteoporosis or cancer), or where there has been a recent surgery.
•Although massage therapy appears to be generally safe for cancer patients, they should consult their oncologist before having a massage that involves deep or intense pressure. Any direct pressure over a tumor usually is discouraged. Cancer patients should discuss any concerns about massage therapy with their oncologist.
•Pregnant women should consult their health care provider before using massage therapy.


Massage Therapy: Is it Right for You?


Massage has the power to release tension, relax, reduce pain, and even benefit our immune system.(1) Through this powerful healing touch we are able to enhance both our physical and our emotional wellness. When deciding whether you want to get a massage, consider your personal health needs. Be sure to talk with your physician about the safety of massage therapy if you have any serious medical conditions. And be sure to use the services of a professional licensed massage therapist. They will have been trained in the proper modalities that will give you the best massage at optimum results. You will then be able to relax and enjoy the many health benefits of your massage.

I want to know of your experiences with massage therapy. There are many different styles of massage that have different health benefits. If you have had a particularly good health result through massage, please feel free to recommend the technique or particular therapist in the comments below.

Live Well!

Robin

 

References:


I want to thank Ivy Jo Staton at FUZION Massage for her time and valuable information on massage therapy and its important role in complementary medicine.

1.Rapaport MH, Schettler P, Bresee C. J Altern Complement Med. 2010 Sep 1. A Preliminary Study of the Effects of a Single Session of Swedish Massage on Hypothalamic-Pituitary-Adrenal and Immune Function in Normal Individuals. Department of Psychiatry and Behavioral Neurosciences, Cedars-Sinai Medical Center , Los Angeles, CA.
Useful websites about massage therapy:

National Center for Complementary and Alternative Medicine

American Massage Therapy Association

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How to Love Yourself

February 9, 2012 By

“Your life is a journey of learning to love yourself first and then extending that love to others in every encounter.”    Oprah Winfrey

Love is in the air with Valentines, candy hearts, and chocolate everywhere you look. As we purchase small gifts for the ones we love, do we consider the basic value of loving ourselves?

Learning to love yourself starts with making a conscious decision, an intention to become happy and lead a fulfilled life. When you do not love yourself it is almost impossible to ever reach your whole potential.

Because of his brain injury, my son Kevin has an exceptionally difficult time loving himself. This is a disability that colors his entire life, and he has struggled daily to overcome it.

This week Kevin had a breakthrough moment. I challenged him to write down different ways to love yourself. He came up with five ideas that have value for us all.

Five Ways to Love Yourself

  1. Forgive Yourself Don’t beat yourself up over all the little mistakes you make throughout the day. You are usually your own worst critic.
  2. Believe in Yourself Even if you feel like you can’t do something, never give up.
  3. Congratulate Yourself Give yourself a “pat on the back” for your accomplishments, even the small ones.
  4. Take Good Care of Your Health You will feel much better about yourself when you eat healthy, drink water, and exercise regularly.
  5. Have Fun Take time each day to have some fun. Don’t let small annoyances ruin your whole day.

As we learn to love ourselves, we are able to share love and joy with others. Do you have more ways to love yourself that you can share? Please let us know in the comments below. Kevin and I are eager to learn more.

Happy Valentine’s Day!

Robin

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February is Heart Month: Prevent Heart Disease NOW

February 3, 2012 By

Quite ironically, I am writing this as I pray for my brother Jim who had a massive heart attack only this week. Last year at this time I dedicated an article to my father, who passed away over 15 years ago. Clearly, I have a personal interest in preventing heart disease NOW. The chances are that you also have a friend or family member who has been diagnosed with heart disease. Maybe it is YOU who are affected. The statistics are telling:

  • Heart disease is the number one cause of death for both men and women in the United States.
  • Heart disease accounts for 40% of all U.S. deaths, more than all forms of cancer combined.
  • More than 2,500 Americans die from heart disease each day, equaling one death every 34 seconds.
  • Approximately 40% of people having a heart attack die before they get to the hospital.

These are all sobering thoughts. Pay attention to your body. If you experience any of the following, you may be having a heart attack:


Signs of a Heart Attack from the American Heart Association

  1. Uncomfortable pressure, squeezing, fullness or pain in the center of your chest. It lasts more than a few minutes, or goes away and comes back.
  2. Pain or discomfort in one or both arms, the back, neck, jaw or stomach.
  3. Shortness of breath with or without chest discomfort.
  4. Other signs such as breaking out in a cold sweat, nausea or lightheadedness.
  5. As with men, women’s most common heart attack symptom is chest pain or discomfort. But women are somewhat more likely than men to experience some of the other common symptoms, particularly shortness of breath, nausea/vomiting and back or jaw pain.


If you have any of these signs, don’t wait more than five minutes before calling for help. Call 9-1-1…Get to a hospital right away.

Heart Disease Prevention: What You Can Do


Cardiovascular disease is often called the silent killer, because frequently people don’t have any physical symptoms before their first attack. Getting to the hospital quickly in case of a heart attack can save your life. Taking steps to prevent cardiovascular disease in the first place is even better. Five important lifestyle changes can make a huge difference in your health:

  1. Eat a healthy diet: It is possible and even delightful to eat heart-healthy. Fill your plate with plenty of vegetables and fruits. At least two thirds of your plate should be vegetables. Small amounts of lean protein, including beans and fish, and whole grains instead of processed wheat flour is best. Eating the right kinds of fats is also important. Studies show that consuming at least 250 mg of omega-3 fatty acids (EFA’s) per day reduce the risk of sudden cardiac death. Partially hydrogenated fats (trans fats) found in most processed foods increase the risk of coronary heart disease by raising blood cholesterol levels. It’s best to stay away from processed and prepackaged foods as much as possible.
  2. Lose some weight: Extra fat, especially around the abdominal area, significantly increases both inflammation and the risk for heart disease. One way to see if your weight is healthy is to calculate your body mass index(BMI). A BMI of over 25 is generally associated with a higher risk of heart disease and stroke.
  3. Get up and MOVE: Find a way to exercise at least 30 minutes every day. You can start simply through active living. Park the car on the opposite side of the parking lot. Walk up the stairs instead of taking the elevator. Take a walk at lunchtime. You don’t have to spend hours at the gym in order to get the benefits of regular exercise.
  4. Easy on the Alcohol: Although a glass of wine now and again is actually quite healthy, too much alcohol ( more than 1 drink a day for women or 2 drinks a day for men) increases blood pressure and can actually weaken the heart muscle itself.
  5. Quit Smoking: Smoking is by far the most significant risk factor for developing heart disease. Chemicals in tobacco actively damage both your heart and your blood vessels, leading to atherosclerosis, increasing your heart rate and your blood pressure. Even second-hand smoke is dangerous and increases the chance for heart disease. Fortunately, when you quit smoking, your cardiovascular risk drops dramatically within one year.


Take a stand against heart disease. If you smoke, stop. Drink in moderation. Practice active living. Eat healthy, whole foods, and avoid processed foods. Studies have shown that certain supplements can help, too. If you don’t want to do it for yourself, do it for your family and friends. Please!

 

Live Well,
Robin

References for this article:

American Heart Association

Mayo Clinic

Centers for Disease Control and Prevention: Heart Disease

http://www.drinkaware.co.uk/facts/factsheets/alcohol-and-heart-disease

 

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I Can’t Lose Weight!

January 19, 2012 By

Last week we talked about how our beliefs can hold us back from living a healthy lifestyle.    Our belief, or lack of belief  in ourselves and our mindset in what it takes to get healthy are a huge part of WHY we fail to make a lifestyle change.  

While our emotions play a significant role, so does our physical body.  How frustrating it can be to break through limiting beliefs, making massive efforts to eat well and exercise regularly, but still have little or no reward! 

Imagine being able to sleep well through the night, waking up refreshed.  Imagine eating good, whole  food throughout the day, not  counting calories or skipping meals, only to inhale anything in sight that evening.  Imagine no longer judging yourself by that magical number on the scale.  Imagine a healthy life of abundance!

The biochemistry of our body is a driving force behind how so many of us have found ourselves holding on to more pounds that we desire.   As a biologist I appreciate understanding why our bodies work as they do.  One aspect of why we hold onto weight depends on natural hormones, leptin and ghrelin.

The Role of Leptin and Ghrelin

Leptin and ghrelin are two hormones that have been recognized to have a major influence on energy balance and weight. 

 Leptin is primarily secreted from fat. The more fat you have, the more leptin is secreted. When you lose weight, leptin levels goes down and signals thehypothalamus to increase appetite and decrease metabolic rate.  

Ghrelin is a hormone secreted by the gastrointestinal tract.  It stimulates appetite, and levels depend on your intake of nutrients and water. 

Historically both hormones were important survival mechanisms for our ancestors.  The gathering, hunting, and even the farming of food was intense work.   Our bodies needed the regulation of these hormones to hold onto body fat when it was needed, and to provide the energy needed to continue to live and grow. 

The problem is in today’s world, there is food available all the time. Packaged convenience foods, fast foods, vending machines:  you can’t go anywhere that food is not out there calling your name.   Half of the time we don’t even need to use energy to cook it ourselves! 

 

Constantly overeating sugar rich, high calorie junk food messes with our hormones.  The signals to our brain gets disrupted even though the levels of leptin are high.  Similar to insulin insensitivity, our cells develop a leptin resistance.  When we are not eating food high in nutrients, the brain gets a “false” message that the body has not eaten enough, and tells it to store more fat and stimulates the release of ghrelin. 

 

Ghrelin makes you hungry.  Very hungry.  When you are go on a diet that only restricts calories, your body just naturally increases levels of ghrelin. It’s one reason why people tend to feel like they are on a weight induced roller-coaster. It kind of makes sense to me that the name of this hormone reminds me of an evil gremlin. 

 

Wouldn’t you love to find a way to release leptin but at the same time reduce the evil gremlins of ghrelin?

 

USANA’s 5 day RESET program helps lower your insulin levels to a steady state. 

Keeping your body fed through both supplementation and eating densely nutritious foods evenly throughout the day, as well as drinking plenty of water helps keep the ghrelin gremlins away.  So does having a good night’s sleep. 

Change your Beliefs and Change your Life.  You CAN release weight and live a healthy lifestyle.    Let me know how you are fighting the ghrelin gremlins with your comments below. 

 

Live Well!

Robin

 

References:

The role of leptin and ghrelin in the regulation of food intake and body weight in humans: a review

 

 

 

 

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