Kaplan Center for Health and Wellness

Avocado - Toad in a Hole

2011-12-20T19:11:00.000-05:00

by Lisa Beach, Ph.D.

Recently, as I've been trying to add healthy fats to my diet by eating more eggs, avocados, nuts, seeds, and coconut, I've discovered a wonderfully filling and satisfying breakfast! It's full of fiber, vitamins, healthy fat, and even protein!

The traditional Toad in a Hole breakfast is made with bread, but this one uses an avocado!

Source

Here's how you do it:

1. Slice the avocado lengthwise so you get a thick (3/4" - 1") slice from the middle--leave the skin on!
2. In non-stick skillet on medium-low, heat olive oil, coconut oil, or butter.
3. Cut a larger hole in the middle of each avocado slice (with a cookie cutter or knife).
4. Place avocado slice in the pan, and crack an egg into the middle.
5. Sea salt and pepper the top, and add parmesan cheese if desired.
6. Cover the pan and let it saute until the egg is "done."

You can make guacamole with your extra avocado pieces! Or, you can hard boil some eggs, and repeat the egg-avo combo for lunch or dinner in avocado-egg-salad.

What is your favorite thing to do with avocados? Eggs?

Coconut Mousse and a Different View on Saturated Fat

2011-12-17T08:34:00.002-05:00

by Lisa K. Beach, Ph.D.

Coconut oil is high in lauric acid, which is also found in high amounts in breast milk, butter, and beef. It has antimicrobial properties, and is also high in medium chain triglycerides (MCTs). These MCTs cannot be stored in the body---they must be used. So a person consuming them experiences higher energy levels, and even a metabolism boost. It has been used therapeutically (3-4tbsp a day) to address mild and borderline thyroid issues.

Several decades ago, the midwest cattle farmers decided to feed their cattle coconut-based feed (it made sense---increase saturated fat intake and increase fatness of cattle). Their goal was to fatten the cattle faster---they wanted fat lazy cattle that could yield profits sooner. After a couple weeks of the coconut feed, however, they noticed the cows had actually experienced the opposite---they were all becoming more lean and active!

Quickly, they switched to corn and soy based feed, and then got the results they were looking for....what does this tell us?!

How can you add more coconut oil to your diet?

Buy coconut oil and cook with it. It's solid at room temp (melts at 77 degrees F) and has a very high smoke point. Cook with it and avoid consuming rancid oils as a side effect. Use it in baked goods (in which you've reduced/cut out the white sugar and flour). Use coconut cream for puddings and smoothies, and coconut spread for a thickener and a spread on sprouted grain or whole grain toast.

Here's what I've been doing with coconut cream and coconut spread lately:

Coconut Mousse

Mix:

8oz. coconut cream (I used the Wilderness Family Naturals brand - not from a can, but if you can find a non-BPA can that's an ok choice too)
2 scoops protein powder (I used vanilla Jay Robb)
2 droppers full of liquid vanilla stevia (you should probably do this to taste) or other sweetener (erythritol or ZSweet would be my second choice)
2 tbsp unsweetened cocoa powder (or to taste---it could have used more to be more chocolate-y)
couple splashes of milk (whatever kind you like!)

Whip/Whisk this until it is blended, while you are simultaneously melting 1/4 cup coconut spread (you can make coconut spread yourself---just dump unprocessed coconut flakes in the food processor and let it run till it turns into goo---nut butter consistency). Be sure to get the coconut spread really quite hot or it will not emulsify in the pudding. Drizzle it into the coconut cream mixture with the whisk/mixer on high, and mix until fluffy and thickened.

Store in the fridge. It will get thicker as it chills. Note: there might be little tiny chunks of the hardened coconut spread after it's refrigerated. At first, I didn't like that---but it's almost like having tiny chocolate chips in it (only tasting like coconut and a little softer). This seems to depend on how hot you get the coconut spread (hotter=fewer or no chunks).

I also like to use measuring cups as a dish when I eat this--helps with portion control!

If you want it to be 100% smooth, then leave out the coconut spread. It will be a little thinner, a little lighter, and completely silky. The spread adds thickness and makes the texture really amazing!

These would also be great as a dessert topping or dip!

Are you a coconut fan?

Homemade Yogurt: Simple, Inexpensive and Healthy!

2011-12-15T23:41:00.001-05:00

by: Lisa K. Beach, Ph.D.

At this time of year, it can be pretty easy to slip outside of our normal healthy lifestyle patterns, to splurge a little more on unhealthy foods and exercise a little less. In the spirit of keeping things positive, I always like to focus on how I can add value to my day in terms of what I eat and what I do. One way I've done this recently is by making yogurt at home. It's something I learned about recently that I previously thought would be too complicated (and possibly a little creepy!).

My conclusion? Making yogurt is not only very easy, but it's also fun and economical! I recommend consuming probiotic rich foods everyday in order to maintain a healthy digestive flora, and yogurt (with cow or goat milk) is a great way to assist with this.

Here's how you can do it:
Step 1: Choose your milk. I chose a local favorite!

Step 2: Heat up to 1 gallon of milk to 185 degrees F. (If you don't have a thermometer, that's ok. Just heat the milk until it barely starts to boil). If you're using a yogurt maker, check the instructions to see how much milk you should use.

Step 3: Cool milk to 110 degrees F (or if you don’t have a thermometer, just cool it till it feels like body temperature—check by sticking your clean finger into it!).

Step 4: Add the starter. Put a cup or so of the milk you heated/cooled into another bowl, stir in (1) yogurt starter or (2) a container of good quality plain yogurt, until thoroughly mixed. (here's an example of yogurt starter you could buy, and you can often find products like this in a health food store or even a regular grocery store)

Step 5: Add the starter you made to the entire batch of milk, and stir until mixed.

Step 6: Let the Magic Happen! (you have two options for this step)
Option 1: pour into containers of a yogurt maker, set timer according to yogurt maker instructions. Note: It's completely unnecessary to buy a yogurt maker, but they are relatively inexpensive.

Option 2: Pour into glass canning jars (lids off). Heat oven to warm, and then turn it off. Put the jars in the oven, and leave uncovered overnight.

Step 7: Transfer to fridge with lids on! Let the yogurt chill for at least three hours before you consume it. There may be some yellowish gunk on top--this is whey. You can scoop this off and discard or eat it (it's safe and healthy to eat). This yogurt will keep for about a week in the fridge.

Add what you like for flavor--my favorite things to mix in are vanilla stevia (liquid) for sweetness and some berries.

Have you ever made yogurt?!

What would your mix-ins of choice be?

Strategies For Stress Management

2011-12-13T16:51:00.000-05:00

LIVE IN THE MOMENT

Hello. Welcome to the Center for Health and Wellness Blog.

Well….I am still on Jury Duty and it looks as though that is the way it is going to be for the remainder of my assignment…..no early dismissal. The stress and tension caused by this major disruption in my schedule has dissipated. What is left is a mild irritation.

This experience has reinforced the value of developing stress management skills. As I review the events of these past few weeks, and this past week in particular, I am able to see the benefits of the stress management strategies I used:

ü Maintaining my exercise routine helped me release tension and encouraged a sense of physical strength.

ü A supportive network of friends helped me by allowing me to rant.

ü Asking for help from my colleagues reinforced my sense of community.

ü Using my calendar to schedule and re-schedule my commitments was an aid in seeing the big picture and kept me on task.

All of these strategies were the basis of developing a positive outlook. Choosing to keep my focus on the possibilities opened my mind and spirit to the needed solutions. Once I was able to see different ways to adhere to my commitments, I was able to take action which improved my self-esteem. This then encouraged the continuation of searching for alternate ways to live my life with the new commitment of Jury Duty. I can see how each action pushed me to the next action and continued to reinforce a positive outlook keeping me living in the moment.

positive outlook = possibilities=solutions=actions=improved self-esteem

This reminds me of words attributed to Albert Einstein:

“No problem can be solved from the same level of consciousness that created it.”

Thank you for spending this time with me.

Have a joyous holiday as you look for the possibilities.

Andrea G. Shenkman, M.S.

Adjunct Professor, Stress Management

Kaplan University

Strategies For Stress Management

2011-12-11T18:51:00.000-05:00

LIVE IN THE MOMENT

Hello All. Thank you for visiting the Center for Health and Wellness Blog.

I chose the theme “Live InThe Moment” because of the added stress in my life due to a Jury Duty summons. Well, I’m still on-call for Jury Duty which means my life is on hold until my release from the summons. And, although I have not had to report to the Court House since Wednesday, I need to call each day at 5:30 p.m. to find out if I remain on-call or am activated for service. Of course, this means having to ensure that all of my commitments are covered which means that my colleagues who are assisting me are also “on call”. One of these professors said to me on Friday in response to my umpteenth (is that a word!) thank you: “We are all Americans and glad to have this opportunity to help.”

One of my stress-inducing habits is a perspective involving my thinking that I have to do it alone. This Jury Duty experience is reminding me of the benefits of reaching out to others and remembering to use the “help” word. I am proud of my can-do independence which is rooted in my American heritage. However, there are times when I need to be reminded that I do not have to do it all and that it is a good thing to rely on others. My colleague’s comment humbled me and reminded me that there are good people in my life willing to assist….all I have to do is ask.

There is a Chinese Proverb that states: Tension is who you think you should be. Relaxation is who you are. Maintaining a positive attitude is helping me see the opportunities life presents on a daily basis. Seeing the opportunities, reduces the tension.

I’ll keep you posted.

Until the next time, look for the possibilities.

Thank you for spending time with me.

Andrea G. Shenkman, M.S.

Adjunct Professor, Stress Management

Kaplan University

STRATEGIES FOR STRESS MANAGEMENT

2011-12-07T01:29:00.000-05:00

LIVE IN THE MOMENT

Hello. Welcome to the Center for Health and Wellness Blog.

It’s December and we are in the middle of the holiday season. This busy time of year means an increase in our stress levels. Many of us experience a combination of joy and frenzy during this time, the result of too much to do and too little time in which to get it done. Each year, my goal is to enjoy all the festivities and traditions of the holiday while attending to my normal routine. This year my challenge is greater than ever…..I’ve been called to jury duty for the first two weeks of December. And, I must admit that all that I want to do is to shriek at the top of my lungs and pour me a good dose of the poor me’s! I did engage in a few ranting and raving sessions with friends but then I pushed the thought of jury duty out of my head for several days.

I teach stress management and often say that one of the strategies to use to alleviate stress is to “live in the moment”. In his book, Managing Stress (6^th ed.), Brian Seaward, PhD, states that “Relaxation is said to be achieved when the present moment is fully experienced and appreciated.” I have been using these words to look at my commitments during this two week jury duty summons to explore solutions for readjusting my schedule. Looking at my calendar with a positive perspective gave me the ability to find the needed solutions. As a result of all this extra work, my connections with the colleagues I reached out to for assistance in covering my teaching commitments has strengthened. And, I’m relying on technology more than usual to provide continued support to my counseling clients.

At the moment, I am “on call” for jury duty. This means that I have to call-in twice a day to find out if I need to report to the Court House. I’m staying close to my home office and am getting caught-up with my paperwork. My desire to shriek, to rant and rave, and to throw things has dissipated. Ramping –up my exercise routine and maintaining a positive perspective are strategies that are proving to be effective in keeping my emotional balance during this highly stressful period in my life.

I’m sure that I’ll have need of additional stress management strategies for the duration of my jury duty. I’ll keep you posted.

Until the next time, look for the possibilities.

Thank you for spending time with me.

Andrea G. Shenkman, M.S.

Adjunct Professor, Stress Management

Kaplan University

Colds and Flu : Prevention and Coping

2011-12-05T14:42:00.002-05:00

By Mary Oleksowicz, L. Ac MSTOM

Many of us are dreading the impending cold and flu season. As we become more conscious of those around us who are sick , what are some steps we can take to prevent the seemingly inevitable winter illness?

1.WASH YOUR HANDS for at least 20 seconds with soap and water! This is probably the number one thing you can do to prevent illness. Singing the Alphabet song is a wonderful way to time yourself. Be sure your children are washing their hands often.

2. Don't touch your face. Even if germs are on your hands, they can't enter the body unless you touch a mucus membrane such as your eyes, nose or mouth. Teach your children the same. If they must rub their eyes or noses , teach them to use their wrist instead.

3.Open your windows ! Letting fresh air into your home at least once a week even if it is extremely cold outside. Studies have shown that the air inside your home is 2 to 5 times worse than the air outside. Allowing fresh air in will help to get stale, germ-filled and dust filled air out !

4. Eat immunity boosting foods ! Foods rich in Vitamin C such as fresh fruits and veggies as well as pro-biotic yogurt can help reduce the likelihood of infection. Avoid store-bought orange juice which has high amounts of processed sugar.

5. Get plenty of sleep. Studies have shown that reduced sleep lowers immunity and increases the likelihood of illness.

6. Stay away from others if you are sick . This may mean a day or two home from work or school but your colleagues will thank you.

7. Reconsider the use of cold and flu products with anti-histamines. While designed to eliminate common cold symptoms such as runny nose , anti-histamines actually suppress the immune system . While they may provide short-term relief of symptoms, your cold of flu may be prolonged by use of them .

8. Be sure to use disposable plates, cups when family members are sick to prevent cross and re-infection.

9 . Be sure to dispose of or sanitize toothbrushes and baby bottle nipples ( or those to sippy cups) . These places are havens for germs and can allow for re-infection.

10. Be sure to drink plenty of fluids to allow your body to work properly both before and during illness.

I wish you a healthy holiday season.

What is acupuncture “good for”?

2011-12-01T20:47:00.000-05:00

By Mary Oleksowicz, MSTOM, L. Ac

In my last blog series, I addressed the most common question I am asked, “How does acupuncture work ?" The follow-up question that I usually receive is “So, what is acupuncture good for?”

Both the NIH (National Institutes of Health ) and WHO ( World Health Organization) have issued statements regarding the range of symptoms and conditions that acupuncture has proven effective for. There are over one hundred items listed between both statements. If you think that is a large number, you are right !

So how would one decide when is the right time to “see” an acupuncturist? Acupuncture, regardless of the condition, is best used preventatively or at the onset of a condition. However, more frequently people often wait until allopathic methods have not provided the expected results. Placing this factor to the side, acupuncture is most commonly used for:

Musclo-skeletal pain including back aches and arthritis. Treatments for muscle disorders often involve a “ trigger point “ release action while skeletal pain is regulated through the reduction of inflammation.
Emotional disorders including insomnia and anxiety. These disorders are regulated through stress-relief and endorphin release.
Gastro-intestinal disorders including diarrhea , constipation , “heartburn” and Irritable Bowel Syndrome (IBS) , especially if these symptoms are exacerbated by stress.
Low energy and/or immune system dis-harmonies such as allergies or chronic infection.
“Annoyances” – Chronic, seemingly un-related conditions such as ringing in the ears, night sweats, hot flashes, and eye “floaters”.
Menstrual disorders across the life span including cramps, clots, irregularity, infertility and menopause–related issues.
For people who have been told that clinically, “There is nothing wrong with them” yet feel un-well.

Please note that the success of all treatments are based on several factors including:

The “constitutional” health of the client an
Patient compliance which means not only receiving acupuncture regularly but also adopting nutritional and lifestyle changes as recommended.

I hope this article has piqued your interest in using acupuncture for your health concerns . Perhaps you will even add a session to your holiday wish list !

Forget Consumerism… Save Thanksgiving! Parts 2, 3, 4, 5…Ad Infinitum

2011-11-29T20:59:00.000-05:00

The Sacrificial Lamb!

Well perhaps the heading above is not quite correct. Perhaps instead of “the sacrificial lamb” I should say the sacrificial turkey. And perhaps what I mean by “sacrificial turkey” is…. You! (Gobble, gobble?). Well, not YOU the reader, but you collectively – or “we” collectively – as the Black Friday consumers.

Believe-it-or-not, there are some “sacrificial consumers” out there in consumer-land! Did you know that there are actually fatalities associated with this mad, MAD consumerist day known as Black Friday? Seriously, no kidding! Just Google “Black Friday tragedies.” If you do, you might find something that looks like this:

· Wal-Mart Worker Dies in Rush

· Two Killed at Toy Store

· Three Die in Black Friday Tragedies

· Wal-Mart Employee Trampled to Death

· Unborn Baby Crushed in Wal-Mart

(And you thought your grandmother’s Thanksgiving “turkey a la mode” was bad!)

Seriously folks, this is not a joke – at least it is not a joke to me. I mean look at that last headline… “Unborn Baby Crushed in Wal-Mart.” Is this what we have become? Are we so desperate for that “grand deal” that we are willing to become “sacrificial” in our efforts? The sacrificial “turkeys” indeed!!!!

What I find most troubling is that we – and I do mean “we” – all know about the Black Friday madness. More Google searches confirm this:

· New Times dubs Black Friday “Carnival of Capitalism”

· Time Magazine calls Black Friday “Full Contact Sport”

· CBS News described Black Friday as “the Super Bowl of Shopping”

A “carnival,” “full contact sport,” and “super bowl?” And who are the winners at these “games?” The truth is – there are no winners. It seems as the though our special time with family and friends and our Thanksgiving “blessing” wears off by morning just in time for our id impulses to kick-in. We become the savages that Freud new we were deep, deep, deep in our unconsciousness – savages for a 20% discount at Wal-Mart or Target or Best Buy!

Let the games begin?

Along Comes History – Revisited

Let us pause and think back to what Thanksgiving was – and should be again – for those bravest of men and women, the Pilgrims:

“The purpose of this first “Thanksgiving” was to celebrate a bountiful harvest,

to celebrate kinship with the Native Americans…to give thanks to the Lord…

for family, friends, safety, and the harvest…a focus on cooking…and the sharing

of a bountiful meal with family and friends…not one day, not two days, but three

days!”

So, in the midst of a day devoted to consumerism and materialism, I think it is time to remember our Pilgrim predecessors and the “traditional” Thanksgiving that they “carved” (ha ha ha – a pun!) for us. Perhaps too, I think it is time to begin reading Blessed Mother Teresa's "A Simple Path" and take some time for some family bonding and self-reflection. As the Buddha says, the root of all suffering is ignorance and desire of carnal pleasure, material goods, and immortality.

Let us be spiritual – and not savages!

Oh, and by the way…Happy Post Thanksgiving!

Gobble! Gobble!

Sincerely,

~Kevin

Forget Consumerism… Save Thanksgiving!

2011-11-26T13:54:00.000-05:00

Well, yes, that is the title of my blog, strange as it may sound. However, I must give credit where credit is due…the title above is not mine, it is the name of a Facebook profile devoted to foregoing the mish-mash of holiday consumerism – especially Thanksgiving’s “Black Friday” – and going back to the roots of Thanksgiving: the celebration of the harvest (e.g., food) and the giving of thanks for what one has! Sounds reasonable, yes! But do you concur? Have we lost the spirit of Thanksgiving and sacrificed its original intent upon the cross of consumerism?

Along Comes History

As I am sure you know – and as the story goes – the first Thanksgiving occurred in 1621 at Plymouth Rock, Massachusetts when the men and women aboard the Mayflower – those famous England Separatists known as the Pilgrims – broke bread with the Native Americans. According to tradition, the purpose of this first“Thanksgiving” was to celebrate a bountiful harvest, to celebrate kinship with the Native Americans living in Massachusetts at the time, and to give thanks to the Lord (aka “higher power”) for family, friends, safety, and the harvest. What came out of this “celebration of celebrations” was a focus on cooking (and I mean a lot of cooking!) and the sharing of a bountiful meal with family and friends. We are told that this Thanksgiving celebration lasted not one day, not two days, but three days! (Holy cow…and I am stuffed after only one meal and tired after only half a day!).

Some historians (including some Native Americans) debate the veracity of this “first Thanksgiving” story. However, whether or not you believe the story itself seems moot. What seems most important, at least to me, is the implication of the story: making new friends, sharing with others, celebrating with others, giving thanks to our higher power; generally being mindful of who we are, what we have, where we came from, and where we are going. Well call me crazy but that sounds an awful lot like…like…are you ready for it? – Spirituality! So, it would seem that the “first” Thanksgiving embodied something quite spiritual. (Ha, you knew I was going to bring in SOMETHING about mind-body-spirit in this blog! J). But let me stop there before I continue (and believe me… I do have a lot more to say about this “Thanksgiving versus Consumerism” issue over the next several days).

I would like to hear from you. What are your thoughts about the story of “Thanksgiving” shared above? Do you believe it was a spiritual moment for the Pilgrims and the Native Americans? Do you believe that this “spiritual” moment is the purpose of Thanksgiving? Do you get the sense that we may have lost the original meaning of this first Thanksgiving?

Stay tuned to the next part of this blog, which will focus on Thanksgiving consumerism – often referred to as “Black Friday,” and what this shift to consumerism might mean for the development of our Mind-Body and Spirit!

Sincerely,

~Kevin

Taking It one step Further...

2011-11-18T11:12:00.000-05:00

Hopefully, your interest has been stirred and you would like to explore more information on these topics! If so, here’s an interesting website, a couple of books, and a movie that I highly recommend:

The Pesticide Action Network. Want the latest scientific information on the pesticides used on our foods today? This is the place:

http://www.panna.org/

Green goes with Everything by Sloan Barnett. This book has great, easy to understand information about common household pollutants, the problems that they cause, and green alternatives.

Living Downstream by Sandra Steingraber, PhD. This book is chock full of scientific studies on various pesticides and more. At first glance, you may think it would put you to sleep, but on the contrary—it is eloquent and moving. I love this book. I highly recommend it. If you don’t have the time to read it, you can order the DVD: http://www.livingdownstream.com/

Please take a moment to watch the trailer:

Happy Holidays,

Nancy Silva, ND

Faculty, Health Sciences

It's Easy to Go Green

2011-11-17T10:29:00.002-05:00

This National Resources Defense Council website has information and tips about everything you can imagine from shopping for fish, choosing chemical free sunscreens, controlling fleas without chemicals, to organic lawn care, and so much more! They even have a searchable database where you can get the scoop (health and safety concerns) on common chemicals found in many products on the market today.

Take a moment to check it out:

http://www.nrdc.org/living/

Going Green

2011-11-16T16:56:00.000-05:00

This week I’d like to offer resources for “living green”. First up is a website discussing body burden.

We literally live in a chemical soup. We are constantly breathing in, ingesting, and/or absorbing chemicals. Our air is contaminated by pollution from cars and industrial emissions, our food is covered in pesticides and herbicides, and we slather ourselves in many chemically laden skin care products. We also sit on furniture with flame retardants, use chemicals to clean our homes, etc, the list goes on and on. Have you ever pondered how much of this stuff enters your body? I have and the information is frightening.

“Body burden” refers to the sum total of these exposures persistent in the human body. Experts estimate the average body burden is in the hundreds. You can read more about this topic here:

The Coming Clean website:

http://www.chemicalbodyburden.org/whatisbb.htm

If you would like to explore the latest CDC National Report on Human Exposure to Environmental Chemicals, please click on this link:

http://www.cdc.gov/exposurereport/data_tables/

Stay tuned for some tips on how to go green…

Nancy Silva, ND

Faculty, Health Sciences

The Missing Element: Part III

2011-11-15T17:13:00.001-05:00

The ground work has been laid and if I've done my job, you now have a basic understanding of the importance of strength training. And if I haven't done my job, take my word for it and try the darn exercises and experience the benefits for yourself.

As I mentioned yesterday, you don't need fancy machines or a lot of equipment to start getting stronger. I'm going to give you two tracks to choose from. The first we'll call "Novice Track" and the second we'll call "I've Done the Stuff in Novice and am Ready for More (More)". Please note: Don't jump ahead to the More option unless you've actually done (and are competent with) the movements in Novice Track.

I lied a little yesterday. I said we'd focus on four exercises. This is true. But in the Novice program I'm proposing, we're not doing all four of those movements, we'll save a couple for the More Track (hey, it will give you something to look forward to).

Novice Program
Summary: You'll do these exercises two times per week. You'll do 10 repetitions of each and do three sets each session. The focus should be on good form, not how fast or how many you can do.

Exercise 1: Body Weight Squat
The squat is a fundamental human movement. If you lived in a developing nation you would spend much of your day in a squat. In the developed world chairs have ruined our squats and we are worse for it. But you're going to correct that and start to squat because squatting makes you stronger in every way. A picture is worth a thousand words, so watch this video and then start squatting. But please, focus on deep squats. Friends don't let friends squat high.

Exercise 2: Push-Up
Everyone should be able to do push-ups. Every. Single. Person. If you haven't done a push-up since grammar school, you may need to modify and start on your knees. This is totally acceptable. After a while you'll get stronger and can advance to standard push-ups (on your toes). Here's a standard push-up with progressions shown.

Exercise 3: Pull Ups
There are few body weight movements that are as effective for building strength as the good ol' fashioned pull up. Start doing them. If you can't do an unassisted pull-up, try using resistance bands for support or a machine at your fitness center. You can even do "jumping pull ups" (stand with your forehead at bar level and then pull yourself over the bar while jumping). Worst case scenario would be to substitute a lat pull-down, but this is a poor substitute.

Exercise 4: Sit Ups
Strong abs are key for many of the movements we do in More Track. Start doing sit ups. Remember them, you hated them in elementary school too. I'm not including a video, you know what they look like.

Sample Week of Novice Track
You can do your sets of exercises across (all your squats, all your push-ups, etc) or you can do the format I prefer:

10 squats, then 10 pushups, then 10 pull ups, then 10 sit ups. Repeat 3 times
Do this two times per week. It's not a race, focus on good form.

When you have done this format for a couple weeks, try to progress. Continue to add more repetitions to the exercises while still maintaining good form.

More Track
Once you feel comfortable with the above mentioned exercises and can do each with good form and relative confidence, it's time to progress and add some new exercises and additional weights. For this program you still have two strength days, but you will be doing two sets of different exercises: The squat and the press (day 1) and the deadlift and bench press (day 2).

Day 1: Squat and Press
Nothing makes me happier than squat and press day. Nothing. Soon you'll feel the same. If you've never back squatted before, I strongly urge you to start with a goblet squat. All you need is a dumbbell. At first, that dumbbell can be light. You'll hold it to your chest, and squat in the same manner you did in Novice. But you've added weight (thus making it harder). Here's a video. They use a kettlebell in the video (and you can do) but most of us are more familiar with the dumbbell. As you progress, your dumbbell should get heavier. Once you feel proficient with the goblet squat, you can advance to the back squat (which will require additional equipment in the form of barbells and a rack. You'll need a gym for this). If you never want to back squat, stick with the goblets, you're still way ahead of 99% of Americans.

After you do your squats (yes, do them first) you'll do your presses. I recommend the standing press. You can again start with dumbbells or with a barbell. Choice is yours. Form remains the same. Check it out.

Day 2: Deadlift and Bench Press
The deadlift may be completely foreign to you, but I'm betting my life savings you know what the bench press looks like. The deadlift is basically picking-up weight from the floor and standing tall. Similar to our previous exercises, starting with dumbbells is advisable. For the deadlift, maintaining good form is critical. Check out the DB deadlift here and with barbells here.

After the deadlifts, do your bench press. I'm not showing you a video, everyone knows how to bench press. Start with dumbbells.

Sample Week of More Track
Day 1: 3 sets of 10 squats then 3 sets of 10 presses
Day 2: 3 sets of 10 deadlifts then 3 sets of 10 bench presses

And there you have it. Once you learn the movements there is no limit to how strong you can get. You can change the exact number of reps and sets over time and be sure to add weight (if you want to get stronger, which you do). To my knowledge, the world record in the back squat is 1,268 lb and the world record in the deadlift is 1,015 lb. When you get close to these numbers let me know and I'll take credit for your training.

Posted by Rachel L. May, M.S.
Adjunct Faculty, College of Health Sciences

The Missing Element: Part II

2011-11-14T20:17:00.002-05:00

Are you giddy with excitement thinking about the new strength training program you're going to begin this week? Perhaps you went out and bought a home gym with barbells and dumbbells, perhaps even a kettlebell or two. Or maybe you still think I'm full of _____ and you're just going to keep on runnin'. Let's hope it's the former.

Before we discuss exercises, let's address some of the concerns I typically hear from clients when I encourage them to begin a strength training program. We'll review the ones from yesterday's post.

1) They don't realize it's included in the Guidelines and is a critical component of fitness.
ACSM includes strength training in the Guidelines "at least two times per week" with a focus on major muscle groups. Shocking, I know! But if it wasn't important for fitness, good health and heck, looking good naked, the fine folks at ACSM wouldn't have included it. They would have said, "Do lots of cardio, and if you're bored and have time on your hands, lift some weights." But they didn't.

2) In a time-crunched world, strength training takes a backseat to aerobic activity. If a client only has 30 minutes a day, I find they focus on the cardio thinking they are getting the most out of their time.
Is aerobic activity important? Absolutely! But being strong is important too. Being strong promotes bone health, functional movements and decreases the risks of falls as we age as well as increases the chances we'll live independently in our golden years. Personally, I'd prefer to be able to care for myself at 90 than have to rely on someone else to do it for me.

3) They think only aerobic activities promote weight loss.
Actually there is considerable research that shows that moderate intensity aerobic activity over long periods of time (over 30 minutes) can actually decrease muscle mass -- ever heard of "skinny fat"? You may weigh less on the scale, but be higher in fat. No one wants that (or shouldn't)! Focusing on the scale is the wrong objective, focusing on fat is correct. Increasing muscle (which burns more calories than fat at rest) should be a goal. Plus, muscle looks better than fat (see: look good naked above).

4) For women, they think if they do strength training exercises they will "get big" and end-up looking like a masculine, professional body builder.
If a woman has huge, masculine muscles she is on drugs. It is that simple. Show me a woman with huge biceps and quads, and I'll show you a woman on drugs. Women do not have enough testosterone to produce big muscles. If we did, we'd be men. To the women who say they "get big" when lifting weights, they may. But that's not big, bulky muscles. That's slightly larger muscles underneath fat -- and this is a nutrition issue. As my favorite saying goes, "You can't out-exercise a bad diet." Muscles are under there whether you have a layer of fat covering them or not.

5) They think a strength training program involves many different exercises, scary looking machines and many hours in the gym.
Not only do you not need machines, if you're new to strength training, all you need is your body weight. The exercises I encourage you to incorporate into your program involve only four movements (though I'll give you some additional choices should you feel froggy) and involve either dumbbells or barbells -- standard equipment at any decent fitness center (or available for purchase at a reasonable cost for a home gym). Don't use machines -- be the machine! As for the time requirement, well, how long do you think four exercises can take?

I hope I've convinced you (or at least given you reason to consider) that incorporating strength training (and the right kind of strength training) into your fitness program is important. No, not important, critical. Tomorrow we'll discuss the only four exercises you need to know to get stronger: the squat, press, deadlift and bench press. As mentioned, I'll give you additional options, but these exercises when performed correctly work nearly every muscle in the body and do so in a way that is relevant to human performance and daily life. Stay tuned for the good stuff!

The Missing Element: Part I

2011-11-13T10:42:00.002-05:00

"Tell me about your exercise program." I must say this two dozen times per week. The answers from my clients vary widely. Some clients exercise for hours each week and some exercise not at all. But among all my clients (and I would argue for most members of the community at large) they know two things about exercise: 1) It's good for you -- it promotes good health, disease prevention and weight control and 2) You should do aerobic type activities at least 30 minutes most days of the week. Leading health promotion organizations like the American College of Sports Medicine have done an excellent job in promoting awareness about the health benefits of moderate intensity aerobic activity, and almost all of us (exercisers or not) are familiar with the guidelines.

But rarely do my clients (and again, I'll argue members of the larger community) realize that strength training exercises are equally (if not more) important for their fitness and overall health. The ACSM Guidelines in fact include recommendations for strength training exercises at least two times per week. But for whatever reason, the focus in public health has been almost exclusively on aerobic activities. As such I meet very few people, especially women, who engage in any kind of regular strength training activities. This is a shame, no, not a shame, a tragedy!

Most of my clients are women. When I say to them, "Tell me about your exercise program", the majority (who are physically active) tell me they do some form of cardio exercise, usually walking/jogging, several times per week. I have yet to meet a woman who comes in for a consultation and tells me about her squat, press and deadline routine.

Why don't more people, especially women, engage in a regular strength training program?

1) They don't realize it's included in the Guidelines and is a critical component of fitness.

2) In a time-crunched world, strength training takes a backseat to aerobic activity. If a client only has 30 minutes a day, I find they focus on the cardio thinking they are getting the most out of their time.

3) They think only aerobic activities promote weight loss.

4) For women, they think if they do strength training exercises they will "get big" and end-up looking like a masculine, professional body builder.

5) They think a strength training program involves many different exercises, scary looking machines and many hours in the gym.

In this week's blog posts I am going to put your misconceptions about strength training to bed. By the end of our series you'll understand that lifting heavy weights -- regardless of your gender -- is critically important for health, weight loss and aging. But more important than the fact that you will know why you should be lifting heavy weights, I'm going to tell you how to do it using basic equipment and exercises.

So c'mon, let's get strong!

Posted by Rachel L. May, M.S.
Adjunct Faculty, College of Health Sciences

Elderberry Elixir

2011-11-08T19:06:00.001-05:00

It's funny how daylight savings time always seems to be synonymous with the cold and flu season in my family. Maybe it's some kind of circadian rhythm reaction, but it never fails to hit us. Luckily I have my secret weapon.

I know, I know, I posted this last cold and flu season so it's actually not so secret. Well, it's back by popular demand…..Elderberry Elixir! This fantastic tonic made from Elderberries and honey boosts immunity, has great anti-viral properties, works as an anti-oxidant, and contains high amounts of Vitamin C. It has even been reported to lessen the symptoms and duration of a cold or flu. It has worked its magic for my family and could be just the medicine for yours.

Although it's a very gentle and safe herb, be sure to research contraindications and talk to a qualified health care professional before you mix up a batch.

Elderberry Elixir

Ingredients:
-4 oz Elderberries (about ½ cup)
-1 Cinnamon Stick
-1 tblspn Ginger
-3-4 sticks of Astragalus
-2 cups Water
- 1 cup Honey

Directions:

1. Mix ingredients (minus the honey) in a small saucepan
2. Bring to low boil. Then, simmer covered until reduced by half (about 20 minutes).
3. Strain through mesh strainer or cheesecloth
4. Add Honey
5. Enjoy!
***Store in glass jars refrigerated for up to 2 weeks

By the way it tastes great, and is an excellent way to boost immunity in your little ones.

General dosage is 1-2 tsp for children, 3X daily.
Adult dosage is 1-2 tblspns, 3X daily.

Stay Healthy!
Kristin Henningsen M.S., C.H., R.Y.T.

Halloween Harvest

2011-11-07T12:16:00.000-05:00

This year Halloween in our town was cancelled. Really! Perhaps you heard about the massive power outages and severe tree damage in Western MA? Yeah, my town was included in that. And because there were trees and power lines everywhere, trick or treating was not even an option.

Of course I can't say I was too terribly sad about this development, although I did feel bad for my kids. But worrying about whether or not my kids gorged themselves on too much candy was just one more worry I didn't need. I mean, when you have a 50 ft. Maple tree through your bedroom window, you want to keep it simple. :)

Instead of filling buckets with candy this year, we went to a friends farm to share a meal (and their heat and power). Almost everything on their table was grown right there on the farm. From the corn used to make the corn chowder and muffins to the acorn squash and potatoes. Even the after-dinner Tulsi tea was grown and dried right there on the farm. Looking around at the barrels of apples waiting to be dried or canned and the herbs hanging from the ceiling I was reminded of what Halloween used to represent. The celebration of the harvest. Being thankful for the bounty of the summer and preparing for the long winter ahead.

It felt good to be thankful for hot home-cooked food and good friends. And although I'm sure next year you'll find us wandering our neighborhood for candy with the kids again, I think I might add a new tradition of family, friends and harvest into the mix.

Happy Harvest!
Kristin Henningsen M.S., C.H., R.Y.T.

Movin On

2011-11-05T14:55:00.000-04:00

Embracing change is by far no easy task. A few weeks ago my family and I uprooted from our small South Carolina town to move back up to the Northeast. Just in time for a few weeks of fall colors (or so we thought)! We were sad to leave our sweet little southern town, but excited to get back to a wonderful community that offers so much.

Even when you are excited and ready for change, it can still be bittersweet. Our family moves around a lot. As an alternative health practitioner this can be a challenge. It takes time to build yoga classes and clients for a health and wellness business. Luckily the internet can be a big help for keeping a practice alive no matter where you are in the country. Maintaining a website, networking within your region, and reaching out to local community groups is a great way to build your business as well as make lifelong friends.

Aside from these business practices to embrace change, it is also important to have a personal practice to embrace change. The Buddhist Doctrine of Impermanence tells us that change is inevitable, so we need to honor it and surrender to it. Here are some other techniques to help embrace the change that is inevitable.

1. Meditation: Change often involves many surprises along the way. The antidote to uncertainty is to explore it rather than push it away. Taking the time to meditate and stay present with your feelings (whatever those may be) will help you stay steady throughout a life changing process. This meditation can be as simple as listening to your breath or repeating a mantra, as long as your meditation connects you to your inner self.

2. Have a Goal or Intention: Whatever is changing in your life, it is important to set a goal or intention for what you want to achieve. It's okay if this too changes. Simply having a direction in which to go allows you to bring your goal into the present moment and move to the next step.

3. Baby Steps: Taking small, determined steps in the direction you want to go allows you manifest your goal or intention. Break your goal up into small, manageable pieces so you don't get overwhelmed. Each step will lead to the next and will eventually end with you reaching your goal.

Whatever your goal, using these small techniques to embrace change can help you with whatever life changing event occurs. So go ahead and surrender to the inevitable change. You just might like the results!

Now for more unpacking………

Kristin Henningsen, M.S., C.H., R.Y.T.

Does Your Diet Have Enough Vitamin D?

2011-10-31T13:02:00.000-04:00

Jennifer Koslo, PhD, RD. CSSD, CPT

Full time faculty

School of Health Sciences

Fall is officially here and the days are getting shorter. For most people, the change in seasons leads to a different workout routine due to less sunlight, and a dietary shift to more “comfort” type foods. As you are shifting into fall you should probably take stock of your diet and in particular of your vitamin D intake.

Vitamin D is crucial to health and disease prevention, not only for keeping our bones strong but also for the regulation of immune function and for decreasing the risk for chronic diseases like high blood pressure, type 2 diabetes, stroke and some types of cancers. While our bodies theoretically can manufacturer all of the vitamin D that we need if we are in direct sunlight for about 30 minutes a day, there are a host of factors that make this more difficulty than you think. We need UVB light in a certain range and there is less of it in the fall and winter months. Skin pigmentation and winter clothing will also prevent us from receiving adequate exposure. So in practical terms, I thought it would be a good idea to list the amount of vitamin D in food that are high in this nutrient as well as the current recommended levels so you can assess your diet and see if you are meeting your needs. For vegetarians who don’t eat dairy products, obtaining vitamin D through foods can be tricky so I have included some good sources of this nutrient that are “veggie friendly”.

First, how much do you need? In 2010, the Institute of Medicine of the National Academy of Sciences established revised Dietary References Intake (DRI) recommendations based on new research. The following RDA’s (Recommended Dietary Allowances) were established:

· Children 1-13 years: 600 IU

· Teens 14-18 years: 600 IU

· Adults 19-70 years: 600 IU

· Adults above 70 years: 800 IU

· Pregnant and lactating women: 600 IU

So where’s the D?

· 1 cup nonfat milk: 115 IU

· 1 cup Silk light, plain soymilk: 119 IU

· Salmon, Chinook, baked, 4oz: 411 IU

· Sardines 3.25oz: 250 IU

· White mushrooms, 1 cup: 164 IU

· Whole egg (the D is in the yolk): 40 IU

· Vitamin D fortified OJ 1 cup: 137 IU

So as you can see, for vegetarians unless you drink a lot of soymilk and eat a lot of mushrooms you may not be meeting your needs through foods. You can do it but it takes some label reading and a bit of sleuthing. The alternative is to supplement with either a D2 or D3 supplement (D2 is vegetarian and D3 usually comes from sheep lanolin. Research shows that both are equally well absorbed). But before you go supplementing, you should probably talk to your MD and see if they can test your vitamin D levels. It is an easy test to do and can provide you with information on your current levels.

Start reading those food labels and keep a running tally for a day or two and post a comment on what you find out.

Sorting out hot cereals

2011-10-28T14:14:00.000-04:00

Jennifer Koslo, PhD, RD, CSSD, CPT

Full time faculty

School of Health Sciences

My favorite post-run breakfast is oatbran with fruit and some type of vegan protein powder. With the morning temperatures getting lower, you may be thinking about switching your cold breakfast foods for something warm. While it isn’t easy to figure out which cold cereals are 100% whole grain, with hot cereals whole grains are the norm not the exception. Even Cream of Wheat has a whole-grain version.

Do some whole grains beat others? It doesn’t appear so as studies have found a lower risk of diabetes and heart disease in people who eat any whole-grain cereal and especially those rich in insoluble fiber.

So what are some good choices? To avoid breakfast boredom you may want to stock your pantry with a variety of different grains. Most whole-grain hot cereals (with the exception of rice cereals) have 4-5 grams of fiber per serving (40 grams dry, which equals about 1 cup cooked). The instant hot cereals also count as whole grains but they may get some of their fiber from added isolated fibers like inulin instead of the natural bran. Inulin may supply extra fiber but research hasn’t found it to be beneficial for the heart or the colon as of yet.

Hold the sugar when choosing your cereal and choose unsweetened over the presweetened packets. It doesn’t matter if the sugar is cane, date, or brown sugar; to your body it’s all the same. You would be better off adding your own sugar as you will undoubtedly end up with less. Most non-instant hot cereals don’t have added sodium while most instant hot cereals do. So if you use instant look for levels close to 100 mg per serving.

Here are just a few good bets for breakfast that are 100% whole grain, contain no added sugar, and have no more than 100 mg of sodium per serving: Bob’s Red Mill – all varieties of hot cereal, McCann’s Irish Oat Bran, Mother’s Oat Bran, Quaker Old Fashioned or Quick Oats, Cream of Wheat Whole Grain, Steel Cut Oats and Erewhon brand. And if you are looking for something quick and wholesome try Trader Joe’s frozen Steelcut Oatmeal.

October in Non-GMO Month

2011-10-26T12:52:00.000-04:00

Jennifer Koslo, PhD, RD, CSSD, CPT
FT Faculty
School of Health Sciences

October is non-GMO month (genetically modified organisms),and in case you aren’t familiar with the ramifications of GMO’s in our food supply then now is a great opportunity to become informed. I for one avoid GMO’s if I possibly can. Well let me back up. Non-GMO month was created by the Non-GMO Project http://www.nongmoproject.org/ in 2010 as a platform for raising awareness on the GMO issue. And in less you have taken a nutrition class recently (and I happen to teach several), you may or may not be aware of the pros and cons of GMOs. There are some great movies you can watch on the subject like The Future of Food (which you can watch for free online http://www.thefutureoffood.com/ and Food, Inc. (which you have to rent) but I will try to sum it up in a nutshell.

GMO’s are created through gene splicing techniques (biotechnology, genetic engineering or GE), which is an extremely precise way of plucking out just a desired gene or two from one organism and inserting it into another organism. It is light years more precise than traditional cross-breeding which takes the good with the bad when species are crossed.

While there are some pros to this such as disease and pest resistant in plants, there are an awful lot of cons and quite frankly a dearth of long-term studies on their safety. I could go on for hours about the ramifications and the lack of testing and so on but you can watch the movies I suggested and visit the Non-GMO project site to read more. Actually here is a link to a good article http://www.nongmoproject.org/wp-content/uploads/2009/07/GM-Crops-just-the-science.pdf

So what is the Non-GMO project all about? “It is a non-profit multi-stakeholder collaboration committed to preserving and building sources of non-GMO projects, educating consumers, and providing verified non-GMO choices”. Foods that are Non-GMO certified contain a stamp that looks like this:

Currently in the US products that contain GMO’s are not labeled so unless a consumer purchases 100% organic foods there may be ingredients that have been altered through biotechnology. The beauty of this project is that you can easily identify foods that have no GMOs even if they aren’t 100% organic. All you have to do is look for the seal.

I encourage you to become informed on GMO’s so you can make informed purchasing decisions and make your voice heard with your purchasing dollar.

What Happens in Vagus...

2011-10-18T19:40:00.002-04:00

by Lisa Beach, Ph.D.

No....Not this Vegas!

Did you know you can use your access to your own vagus nerve to stimulate a relaxation response any time you need to?

Follow these easy steps:

1. When you breathe deeply into your belly, it stimulates the vagus nerve, which then sends a message to the brain telling it to make the body relax. Stress hormone production is reduced, and other physiological stress effects (like capillary constriction, muscle tension, decreased digestion, etc.) are improved as well. The result? In the moment, you feel better and in the long-term you help prevent disease. (You may need to practice this laying down at first)

As if you need another reason…

2. When the vagus nerve is stimulated, and the body is able to focus more on digestion, nutrients are absorbed more effectively. If we look at it in the opposite direction: when you’re stressed, your body is not absorbing nutrients properly, so you can have the healthiest diet going and be completely malnourished. Take a few deep belly breaths before you chow down, and you set yourself up to use the nutrients you’re eating.

You can also practice soft belly breathing with a guide. Dr. James Gordon of the Center for Mind Body Medicine (CMBM) developed a soft belly guided meditation and you can find it here.

Let me know if you try it out!

A Healthy (and Delicious!) Fall Snack

2011-10-14T09:25:00.000-04:00

by Lisa Beach, Ph.D.

At this time of year, we are surrounded by recipes involving ingredients like pumpkin, apples, grapes, and maple syrup. In this post, I'm going to share with you a great fall recipe that uses a few of my favorite nutritious things from my home in Upstate NY in the fall.
I like to add pumpkin to my recipes because it's high in fiber and beta carotene, but also because it makes this time of year feel festive (and takes the focus off the changing weather!). Greek yogurt is a great creamy treat, and can be used in savory dips or sweetened as a treat! The yogurt contains probiotics that support a healthy digestive tract. Additionally, the use of real maple syrup adds many great minerals and micronutrients to this snack!

Pumpkin Pie Flavored Greek Yogurt
1/2 cup greek yogurt
1/8 cup pureed pumpkin
1Tbsp real maple syrup
dash of cinnamon
dash of ginger
dash of nutmeg

Instructions:
Stir all ingredients until smooth. Serve with topping of choice (in the pic I used chopped pecans)
This makes one serving.

Variation: On a warm fall day, put this mixture in an ice cream maker, or pour into ice cube trays and freeze. When frozen, transfer to a blender to make frozen yogurt!

What foods or ingredients do you associate with fall?!

STRATEGIES FOR STRESS MANAGEMENT

2011-10-10T23:07:00.000-04:00

Look For The Possibilities

The main them of this week's blog hasbeen adopting new perspectives for the management of stress in our lives. To change a situation, a new outlook isneeded.

I’ve quoted Albert Einstein to help gainunderstanding that to solve a problem a newconsciousness needs to be developed to discover the solution. We areresourceful beings with strengths and abilities that we tend to take forgranted. I’ve asked that a look betaken at the basics of daily life to gain a better understanding of the toolsalready at hand to alleviate daily stress. Developing time managementskills, eating nutritious foods, and getting sufficient sleep are strategiesthat can be readily utilized to alleviate stress which promotes health. The choices we make daily are choices thatcan result in minimizing stress which promotes health. Continue to explore techniques you can incorporate into your daily life that will bring you the benefits of a less stressful life.

Contact me if you would like additional information.

I leave youwith the following T’ai Chi Saying:

Tension is who you think you should be. Relaxation is who you are.

Remember tolook for the possibilities.

Andrea G. Shenkman, M.S.

Adjunct Professor, Stress Management

Kaplan University

Strategies For Stress Management

2011-10-09T01:27:00.000-04:00

One of the strategies for stress management that I believeis the foundation of a solid stress management program is time management. How much you decide to put on your plate isyour choice. Taking a realistic look atdaily tasks helps to determine the time needed to accomplish each task. A daily planner is a visual reminder thatthere are 24 hours in the day and helps with prioritizing and gaining anunderstanding that it’s OK to say NO.

Just a few weeks ago, I started to get a sore throat….a suresign of a cold, or worse, the flu. Iwent home at the end of my work day and looked at my calendar and rearranged myappointments so that I was sure to have a good night’s sleep every night forthe next week. When the weekend arrived,I rested. I did not clean the house ordo the laundry. I did do some paperwork;but, I did not go out or do anything overly energetic. My mindset was on rest. I, also, watched my diet, eating foods thatgave me comfort and nutrition. Ofcourse, the basis of this diet was home-made chicken, noodle soup. My snacks were apples. The last part of this healing strategy wasmeditation….using visualization to heal my body and keep stress out of my mind. When I awoke Monday morning, the aches andpains and sore throat were gone. My energy levels were low; but, I was on themend. We are told to get plenty of restand eat right when we get ill. Doingthis involves making the decision to prioritize events in our life. And, my health is a top priority.

I ended my post the other day with a quote by AlbertEinstein: No problem can be solved from the same level of consciousness thatcreated it. Time management aids in placing focus onhow days are spent. Prioritizing daily tasks to reach goals ofour choosing aids in lowering stress levels.

I will leave you with a quote by Hans Selye, the “father ofstress”:

I cannot and shouldnot be cured of my stress, but merely taught to enjoy it.

Until the next time, look for the possibilities.

Andrea G. Shenkman, M.S.

Adjunct Professor, Stress Management

Kaplan University

Strategies For Stress Management

2011-10-06T21:46:00.001-04:00

Hello. Welcome to theCenter for Health and Wellness Blog.

The month of October is a signal for me that the holidayseason is just around the corner. And,once Halloween passes, life just gets busier and busier elevating stresslevels. I want to spend this weekdiscussing strategies that can be used to alleviate stress.

What is stress? Eachof us reacts to this thing we call stress in different ways. Some of the most common reactions to stressare:

Ø tightening of muscles

Ø headache

Ø upset stomach

Ø inability to sleep

Ø fuzzy thinking

Ø loss of appetite

Ø over-sleeping

Ø lethargy

Ø anxiety

Ø over-eating

Ø fear.

Brian Seaward in his book Managing Stress defines stress as “theexperience of a perceived threat (real or imagined) to one’s mental, physical,or spiritual well-being, resulting from a series of physiological responses andadaptations.”. Do you have stress inyour life?

1. Doyou spend most of your days feeling your rushing from one activity to another?

2. Doyou have difficulty falling asleep and staying asleep?

3. Areyou preoccupied with thoughts about getting your work done right?

4. Areyou quick to anger?

5. Doyou have trouble concentrating on the task in front of you?

6. Doyou spend time worrying about what’s going to happen tomorrow?

7. Doyou frequently experience a tight pain in your neck or upper back or lowerback?

8. Doyou experience a sense of irritability more than once a day?

Stress is a part of the human experience. It is not realistic to expect to eliminatestress from our daily lives. However, thereare strategies that can be used to alleviate stress levels in our dailylife. Use the above questions to begin an awarenessof the times that you experience stress in your daily life. In the next post, we’ll begin to explorestrategies that can be used to minimize daily stress levels. In the meantime, additional information aboutstress can be found in Brian Seaward’s book, mentioned above, ManagingStress: Principles and Strategies forHealth and Well-Being, 6^th edition., published by Jones and Bartlettin 2009.

I will end this discussion with a quote by Albert Einstein:

No problem can besolved from the same level of consciousness that created it.

Until the next time, look for the possibilities.

Thank you for spending time with me.

Andrea G. Shenkman, M.S.

Adjunct Professor, Stress Management

Kaplan University

How does acupuncture work?

2011-10-04T23:56:00.003-04:00

By MaryOleksowicz, MSTOM, L. Ac

I am often asked how acupuncture works. The truth is there are several differentexplanations. The Eastern or traditional explanation involves the flow of qi (energy)through meridians. Meridians are pathways by which the energy of our body notonly flows but also inter-connects our internal organs with the more exterior acupuncturepoints. Acupuncture points can be used preventativelyto maintain this inter-connection or accessed in times of illness to restorethe body to a healthier state.

Western explanations of how acupuncture works aremore varied and scientifically based. Some scientists recognize the triggerpoint effect of acupuncture points. This means that when pressure is applied tocertain points, the afflicted muscles release, allowing the person to feel lessstress and tension. Other western theories recognize the effects of acupunctureon the body’s central nervous system. Acupuncture points can affect the releaseof hormones and neurotransmitters. These natural chemicals can reduceinflammation, dull pain, regulate organ function and even boost the immune system.

More specific theories such as the “Gate Theory”attempt to integrate several ideals into a single explanation. This theory proposes a balance betweenstimulation of the pain fibers and inhibition of that stimulus, so that pain isperceived only if the pain input overrides the inhibition of pain. Thistheory explains acupuncture as working almost as a fuse breaker. If a person isalready in pain, the additional stimulation provided by the needles “shortcircuits” the system and the client feels pain relief.

With so many possible justifications, there often seems to be morequestions than answers once the topic is explored. So how do acupuncturists believe that thetechnique works? Most acupuncturists ascribe to a combination of the Eastern philosophyand one or more of the more Western based mechanisms of action. Personally, Ibelieve that how acupuncture works depends on which point(s) are beingutilized. For example, when treating carpal tunnel syndrome, using Pericardium6, an acupuncture point located over the median nerve, would help to reducepain and inflammation akin to the Gate Theory. Using the point Gallbladder 20, located at the base of the head, torelease muscle tensions and reduce headaches would rely more on a trigger pointapproach. Using auricular (Ear)acupuncture points such as Sympathetic and Shenmen for smoking cessation would tendto regulate endorphins and neurotransmitters to promote a feeling of peace andrelaxation.

While no individual theory completely explains the mechanism ofacupuncture, an integrated clarification more accurately explains how this approachworks.

Isn’t that the essence of a holistic method anyway?

Pre-“Pear”ing for Autumn

2011-10-02T21:24:00.002-04:00

Mary Oleksowicz, MSTOM, L.Ac.

Autumn is a pivotal time of year, when we transition from the abundance of summer to the sparse nature of winter. It is no wonder that Traditional Chinese Medicine partners this time of year with the emotion of grief. Other correspondences for Autumn include the lung organs and the environment of dryness. In fact, it is thought that during this time of year, the lungs are extremely vulnerable to dryness.

When dryness “invades” the lungs, one can experience a nagging cough that is unproductive. The food medicine that is suggested for this type of cough are pears. Pears are viscous in nature. If you were to bite into an apple and then a pear, you would easily be able to tell the difference in the viscosity of the two fruits. Traditionally, the fruit is partnered with honey to increase the moistening nature of the food.

The benefits of pears for lung health are not limited to kitchen folklore. Quercetin is the flavonoid that is most numerous in pear skins. Quercetin is known for not only its antioxidant properties . In fact, studies have shown that quercetin is also a natural anti-histamine. From a western scientific perspective, pears can help to reduce allergic response to tree leaves and dusty indoor environments, common causes of coughs during the fall season. Best of all pears are safe for use by children. When prepared as a healthy dessert or breakfast alternative, one can easily eat a pear a day to keep the cough away,

Baked Pears with Honey

4 firm yet ripe Bartlett pears ( organic is best as skins will be eaten), halved

6 tablespoons of honey

3 tablespoons butter, melted

Dash of ground ginger ( great for reducing phlegm )

3 tablespoons crystalized ginger ( for extra “zest”)

Directions

Preheat oven to 375 degrees F

Place pears in a shallow baking dish and set aside.

Melt butter in the microwave or a small saucepan over medium heat. Drizzle pears with melted butter and honey, and sprinkle with ground ginger). Cover with aluminum foil,

Bake in the preheated oven for about 40 minutes or until tender. Baste with released juices occasionally during baking, and again just before serving.

Enjoy !!!

All Hail the Sun (flowers) !

2011-09-27T22:40:00.005-04:00

By Mary Oleksowicz, MSTOM, L.Ac.

With the end of summer upon us, it seems like all creatures are craving that last “hurrah”. Personally, the true mark of the end of summer is the harvesting of the sunflowers that have grown in the front yard this summer. These flowers can grow as tall as 12 feet in properly drained soil. The largest recorded sunflower was over 25 feet tall!

Many of us recognize these “giants” of the garden for what seems to be a single enormous flower with yellow petals and a brown, velvety center. However, appearances can be deceiving. Did you know that while the sunflower appears to be one huge flower, the yellow petals are actually protective leaves that cover the central head while the plant grows. In actuality, a single sunflower head contains hundreds of tiny flowers called florets. These florets are where the sunflower seeds originate.

Sunflower seeds have been used since ancient times. There use has been documented in the temples of the pre-Columbus Americans. While generally perceived to be an” American” flower , the sunflower also became popular in Europe through inter-continental trade. In fact, the Russian Orthodox Church increased sunflower popularity when it forbade most oil foods from being consumed during Lent. Sunflower was not on the prohibition list and thus earned enormous popularity as an “allowable” food source.

These food sources are powerhouse of nutrition. In addition to containing the powerful antioxidant, selenium, sunflower seeds are sources of magnesium and a non-dairy source of calcium. Sunflower seed can be allowed to dry on the stem, although the birds may eat them before you do! An alternative is to cut the flower head off when the larger yellow petals have fallen off and the sunflower head starts to bend from the weight of the seeds. The stems can be hung up to dry. I would suggest placing a paper bag with several small holes around the flower head. This will help to catch the seeds as they ripen from the stem. The holes in the bag will prevent the seeds from molding. You can then keep the raw seeds for immediate consumption. If not you can roast the seeds and keep them for yourself as well as for bird visitors during the winter months. Just remember, if you prefer your roasted seeds “salted”, be sure to soak them in a salt water solution overnight.

Perhaps the most interesting sunflower fact is related to the French name for the flower which is “tournesol”, which translates as “turns to the sun” .This designation is quite appropriate as sunflowers exhibit heliotropic behavior. As sunflowers begin to grow, motor cells tilt the sunflower during daylight hours so that the plant can receive the most light. In fact many young sunflowers follow the sun through the course of the day, tracing the sun’s position from east to west. Through the night, the sunflower returns to the east-facing position and will follow the sun’s position to the west again the next day. Once the plant begins to bloom, this unique capability ceases and the stem tends to freeze in the final eastward position.

So as the warm season ends perhaps the best “sunflower” based advice was coined by Helen Keller. “Keep your face to the sunshine and you cannot see the shadow. It's what sunflowers do." May you find sunshine and nourishment even on the coldest days !

Final Perspective on "Health" - Blog #3

2011-09-27T21:23:00.000-04:00

Well, folks, here we are at long last…the end of my blogging week. So, what has been my purpose? Well, I’m not quite sure…

(Kidding of course!)

I hope that I have made the case for defining health in a way that is culturally relevant AND appropriate. Equally, I hope that I have convinced you that a definition of health should include the tripartite notion of “mind-body-spirit.”

…But, since I am so very long winded, I have a bit more to say about “mind-body-spirit.”

I suspect most of you are familiar with the historical antecedent of the “mind-body” (yes, I know “spirit” is absent) characterization of we “humans.” However, just in case you are not, let me give you a very brief history: the historical antecedent to “mind-body” was the Scientific Revolution and the main player of interest in the modern view of “mind-body” was our French friend, Rene Descartes. As I’m sure you already know the “mind-body” view was made popular in the mid 1600’s by Descartes, who believed that what happens “in our mind” is altogether different from those things that have substance – literally those things we can touch. For the philosopher AND scientist AND mathematician – Descartes – “mind-body” was nothing more than differentiating that which does follow the laws of nature (i.e., the “body”) from that which does not follow the laws of nature (i.e., the “mind). This “mind-body” view of human nature has quite literally dominated Western thought – and medicine – and health – since the mid 1600’s.

So there you have it then: a “mind-body” view of health completes our picture – case closed! (Thank you, Descartes!) J

NOT SO FAST, folks! What has been traditionally absent in the Western view of health, and what has been a key feature in the Eastern view of health, is the seminal role of “spirit.” For Eastern health practitioners our “spirit” (i.e., our essence including our values, morals, desires, and our connectedness with nature or the universe) shapes the type of health we have, the type of illnesses we may contract or develop, and our ability to heal.

Well, “so what!” you shout at me. Well “hold your horses,” I shout back. There is something quite important – and historical – about the Eastern view of “spirit” in health and well-being. As it turns out, we are seeing an integration of traditional Western views of health (i.e., “mind-body”) with the importance that traditional Eastern practitioners place on “spirit.” Hence, what has been held constant since the last days of Descartes, our “modern” view of health and healing as a “mind-body” issue, seems to be going through what Thomas Kuhn has called a “paradigm shift” – the change from one way of thinking about “something” to another way of thinking about that same “something. The “mind & body” is evolving into the “mind & body & spirit.” This is what is often meant by an “integrated” approach to health. It should come as no surprise when I tell you that some Western and Eastern health practitioners are choosing to define health as a function of our “mind” and our “body” and our “spirit.” Sadly, if you are lacking in any of these areas you may not be as healthy as you think you are (I invite you to revisit the characters from our first blog as a “case in point.”).

And so my friends, we have the opportunity to “ride the wave” of change as we move from a Western, dualistic notion of health, to a more integrated view of health - a view that encompasses the best of the West AND the best of the East! So, I leave you to ponder the nature of “mind-body-spirit” and how adopting an integrated approach to health and healing may be our single best chance to come to any understanding – any definition – of the ubiquitous nature of “health.” Sincerely, ~Kevin

What is "Health" Blog 2

2011-09-26T17:12:00.000-04:00

So, my friends, where does our search for the meaning of “health” leave us? Are we forever doomed to the realm of confusion and incoherence? Absolutely not! The truth is, I kinda set you up. (I know, I know, I can’t believe I did that either! J). Let’s see if I can know provide a bit more clarity on the health issue.

Take another quick read of each scenario (e.g., Bill, Georgia and Sam). What do you notice in these scenarios? (HINT: think "mind-body-spirit"). Now come on, you can’t fool me…I know you didn’t reread the scenarios. Go ahead, do it now, and as you do, think “MIND-BODY-SPIRIT.” What do you notice about the characters in each scenario? How might using the elements of “mind-body-spirit” help you better explore each character’s “health?”

Well, I don’t know about you, but I notice that an element of “mind-body-spirit” is missing from each of our characters.

Bill seems to be “a-okay” in the area of “body” (i.e., exercise, diet, illness/disease), but not in the area of “mind” (i.e., emotional health) or “spirit” (i.e., values, morals, meaning of life, attempts at flourishing). How can a person be healthy if that person lacks emotional and/or spiritual health?

Georgia seems to be doing just find in the areas of “mind” and “spirit,” but lacks strength in the area of “body.” How can a person be healthy if that person lacks physical (i.e., body) health such as exercising regularly and making healthy food choices?

Sam seems to be developing very nicely in the “body” area of “mind-body-spirit” and reasonably well in the “mind” area of “mind-body-spirit” but is definitely lacking in the “spirit” part of “mind-body-spirit.” I say, Sam is doing reasonably well in the “mind” area because, even though he suffers from mild anxiety (a “mind” aspect), the anxiety stems from his undeveloped or underdeveloped “spirit.”

Before I continue with the blog, I’d like to digress for a moment. Did you notice anything else about Sam? Read Sam’s scenario again.

Yes, Sam is gay – and this was quite intentional. It was also intentional that I made Sam the character with the “spiritual issues.” Some readers – unfortunately – might assume that Sam’s “spiritual issues” are present because he is gay - e.g., “Well of course he suffers from lack of spiritual development. He lacks spiritual development because he is gay!” Whereas this could be true – we do not have enough information on Sam to come to that conclusion. He might be a very well-adjusted gay man but be struggling with spiritual issues because he’s uncertain what faith means or because his parents are not spiritual people and so he has not received information on, or coaching about, spirituality.

The brief discourse above on Sam is provided for two reasons: 1) I am a gay male and since I am writing this blog, I wanted the readers and participants to know that I believe in the importance of considering diversity in our views (and definition?!) of health, and 2) To suggest to the reader to remain ever mindful of assumptions we make of other’s perceived “health” or lack of “health” in the “mind-body-spirit” domain. For example, “She’s unhappy because she’s lesbian.” Or, “He has body image issues because he’s overweight.” Or, “She is addicted to exercise because she’s afraid of putting on weight.” Or, “He’s not very spiritual because he comes from THAT country or is affiliated with THAT culture.”

Alas, what is my point to all of this? Well, if I have done my job over the last two blogs then I have made the case that:

1. A definition of health should be considered from a “mind-body-spirit” paradigm;

2. Any definition of health should be mindful of diversity and should not be based on our own assumptions, biases, and personal ideologies; health, however defined, should be inclusive of all people, cultures, identities, and orientations.

Hahahah….I bet you did not expect THAT twist in my blog, huh? I definitely through a curve ball at ya! So, let me wrap-up this blog by asking you if using a “mind-body-spirit” approach to defining “health” is useful. Perhaps using “mind-body-spirit” is too simplistic, or too convoluted or just plain crazy! Perhaps diversity is not that important in how we define health. Perhaps I’m focusing too much on the “gay issue” because it is important to me and therefore I am guilty of violating point #2 above – my own ideologies have tainted my ability to be objective. Is it even possible to remain completely objective in our effort to define health? Are these questions even necessary? Perhaps I’m blowing this waaaaay out of proportion!?

As usual, I welcome whatever thoughts you have about any aspect of this blog.

~Kevin