EWG’s Sunscreen Guide
June 17, 2013
A few of the blogs I follow have published this, and I thought it’d be nice to do the same after discussing sunscreen, skin cancer, and chemicals with a couple students this past weekend. I’m still relatively new to using the Environmental Working Group’s site, but love, love, love it for checking out the safety of daily bath and cosmetic products. (Give it a go!) Admittedly, I have not worn sunscreen or sunblock in years because the traditional brands make me so itchy, I’m highly uncomfortable. Sensitivity or allergy, anyone? Anyway, hope you learn a lot! I certainly did!
There is so much there, from facts to a discussion on the chemicals used to brands they recommend which meet their “Green” standards. By green, I not only mean environmentally friendly but also safe for you and your family!
Lip-smacking Recipes June 2013
June 13, 2013
I think the years go faster the older I get. *Sigh* Here are some yummy summer recipes posted on some of my favorite blogs, perhaps with one or to additional articles.
Enjoy all the produce at your local farmer’s market, remembering to bring plenty of cash. Produce there is locally grown and, in my experience, often lasts much longer than that which you find in a grocery store. Plus, farmer’s markets allow the whole family to enjoy the shopping experience with taste testing, picking out just the right fruits or veggies (or breads or eggs, etc.), and meeting the locals who help stock your shelves.
Savory & Sweet Summer Fruit Guide + 3 Recipes (reposted from last week)
Summer Slim-down Foods (ACE article)
Take Control of Your Portion Sizes (ACE article, video)
Chocolate Chip Buckwheat Pancakes
Articles June 2013
June 6, 2013
It’s time for this month’s dose of new research, health foods, and exercise tips. I hope you enjoy reading them as much as I do! The summer is very close to being here. My top summer tip: stay hydrated.
Slimming Summer Recipes (plus fruit guide)
Mindfulness Meditation May Help Chronic Inflammation
Tai Chi/Yoga Benefit Women with Prenatal Depression
Acupuncture for Athletic Performance?
Surprising Vegan Finds at Mainstream Grocery Stores
An Obsession with Disease?
May 30, 2013
I have spent a lot of time in the past year reading and working toward my yoga certification, a process that is now on hold due to the fact that the class I needed to take to finish “on time” was sold out. It’s not that there’s a time limit on my certifications; I just wanted to have it completed before my baby came. Ah well…
In Your Body Speaks Your Mind (Part I and Part II), and elsewhere, there is an idea in Eastern medicine that all disease starts in the mind. The chemicals developed in the brain transmit into the body, where they’re stored. Over time, the same negative signals (in addition to other factors such as diet, chemicals, environment…) can promote disease within the body and/or mind.
Yesterday, as I was teaching prenatal yoga, the ladies and I were discussing the idea that the Western world is obsessed with disease. It got started with a mention on anorexia nervosa (AN), an eating disorder. Strange, because this week I stumbled across a Tumblr post about a girl whose battled AN for ten years and now has heart problems because her perception of her self-image has forced her body to eat her own heart muscle. The post advocated a resistance against those Tumblr blogs promoting–and, in fact–giving advice to young boys and girls on–achieving the ultimate thin body.
It reminds me of this story I read in 7th Grade, where two girls became obsessed with a machine that magically transformed their bodies into the “ideal image.” They could eat whatever they wanted. In fact, I believe the machines were set up in an ice cream parlor. So they’d gorge on sweets and then pop into the machine for a slim-up. Over time, even what had been a healthy body slowly shrank into skeletal features because they couldn’t perceive what was thin anymore, and what had been thin yesterday wasn’t thin today.
Sound familiar? Look at what’s on TV, in magazines, in music videos, in shopping malls. What are young people today striving to look like? The recent Abercrombie & Fitch CEO’s admission to limiting his company’s sizes IS the norm in the fashionable world. And who doesn’t want to be fashionable?
What about the other end of the spectrum? Several years ago, I watched The Ultimate Fat Debate on Dr. Phil. It was a fabulous discussion held by three trim fitness instructors, three huge women, and (as a kind of mediator with Dr. Phil) Kelly Osborne, who’d been on both sides of the fence. I thought both sides had points–that we shouldn’t discriminate based on size (it happens to thin people as well as fat, friends, just so you know), and that people should be responsible for their own actions pertaining to their bodies.
What I didn’t agree with (personally) is the mindset of one of the heavy women, who advocates for an organization that promotes fairness for overweight/obese individuals. It reflects a large percentage of what overweight/obese individuals think, and the trend is growing: I look good the way I am. To me–please, again, don’t judge, because I’ve been on the heavy side myself so I know what it feels like–this is an excuse to maintain the same poor behaviors that have caused the weight gain in the first place. This isn’t a judgment. It’s more of an observation from the countless times I’ve seen overweight individuals shrug their shoulders and continue to do nothing to promote a healthier body and improve their quality of life.
What about school-aged children? I just finished reading Natural Prozac, a book on how to help reverse depression. (I say help because you might need a doctor first before ever trying the methods suggested in it.) One of the things that struck me was his talk on dopamine and norephinephrine levels of the brain, how they cause anxiety-based depression that keep people doing so much, they don’t feel it until they crash. I got to thinking about children in schools whose parents are told they need Ritalin because they have ADD/ADHD.
Granted, there are real cases out there where people do need drug therapy. A vast majority of kids however, as Dr. Robertson later states, actually just have abnormally high levels of dopamine and norephiphrine running through their systems on account of partaking of the things that cause the elevation of the levels of these neurotransmitters, namely (but not only) violent/action-packed movies and TV, violent/loud music, video games, and poor high-processed diets. They watch/listen/play these things before school, eat a lot of sugar, and then sit in a classroom. The answer? Exercise! They need to be allowed to burn off the excess energy (and neurotransmitters) so they can sit and focus easier. (Incidentally, this is one reason why I feel that physical education should be a requirement for all grades through high school, which it isn’t.)
Or, think on the huge boom in pharmacology in the last 60 years. Today, antidepressants are one of the biggest prescribed classes of drugs in medicine. Pain killers are another. Look at the advertisements on television. Drugs (and weight loss diets/supplements) are everywhere. I believe it’s like 1 in 5 adults are on some kind of anxiety or pain medication.
There’s also a rise in how often people go to the doctor to be diagnosed for something. Disease, in general, is on the rise. Again, this is partially due to things like high-processed diets, environmental factors, chemicals, and the like; but it is also due to a believe that something is wrong and instead of looking at what they can change in their own lives to improve (and even prevent) unhealthy feelings and disease, people want a quick fix. Drugs, surgery, etc. These businesses are booming.
Now at this point, you’re like, get on with it. So here is my point. You may or may not agree with me, and that’s okay. Not everyone will, or does. There are people out there who’ve begun movements to help bring awareness to these, and other, areas so that we may live healthier, better lives. It’s awesome to see!
In a yoga lifestyle, it is believed that you only have one body. Therefore, in a yoga lifestyle, we encourage people to accept themselves, love themselves, and build a fierce desire to take care of themselves. No replacement parts necessary. No mind-chemical-altering drugs needed. Food, exercise, meditation, hard work, and living in accordance with nature are all the best medicines a person needs…and laughter too!
Does that mean that, if you’re one of those struggling, this is all you need to do? No! For many people, we need a doctor’s help to get started. We need to talk to a therapist to get through some tough parts of our childhood/lives. We need the drugs to help balance us out until we just don’t need them anymore (or need less of them).
The yoga mentality is not one of absolutes, like so many other diets, etc., out there. It’s about taking care of you. It’s about letting go of the thought that contribute to disease-forming factors. It’s about living in moderation: enjoying that piece of chocolate cake but also enjoying the exercise you do afterward to burn off the excess calories. Living healthy can be fun if we believe it.
Take the chance. Read books like Natural Prozac and Your Body Speaks Your Mind. Go see a doctor or a friend or a nutritionist if you don’t know what’s going on or what you’re doing. You’ll thank yourself later, and your quality of life with increase.
And who doesn’t want increase in their life?
The Bodymind, Part II
May 9, 2013
Last month, I introduced the bodymind as discussed in Deb Shapiro’s Your Body Speaks Your Mind. The idea is based on the ancient eastern thought that all disease (or dis-ease) begins in your mind and then translates those issues into your tissues. Now, Shapiro doesn’t ignore the fact that other factors play a role in many diseases, such as gender, environment, and our chemically-altered food. She agrees that these are contributing factors, but (rightly, I believe) she goes on to say that the parasympathetic nervous system plays just as important a role as the rest.
In other words, feelings, particularly repressed and ignored feelings, cause problems over time. What I found to be interesting was that Shapiro particularly focuses on the things that happen to us as children, whether it’s neglect, malnourishment, or abuse. It is often these instances that begin to arouse sentiments that stay with us for our entire lives, even though we might not consciously recognize them.
Another interesting key phrase is “over time.” Our tissues can harbor things for a very long time without us even knowing it. The deeper the trauma, the deeper those pains are stored. For instance, one student of mine told me that she once fell and bruised her spine, but it wasn’t until years later when she had a massage (it might have been her first massage too) that the therapist was able to release that bruise out of the affected bony tissues.
Granted, not all issues stem from our childhood. Shapiro often remarks that sometimes illnesses, diseases, and accidental injuries manifest because of fears or going in the wrong direction or even while we’re battling ourselves during a hard time in life. Here are some great examples that I found while reading:
- Bone issues are about core issues within oneself. Broken bones therefore signify deep inner conflict while arthritis (inflammation of the joint) implies a poisonous build-up of thoughts, attitudes, and feelings.
- There are many things that cause headaches, including hormones, environmental issues, food allergies, a lack of exercise, and perhaps some other causes: spending too much time within one’s head, pushing oneself to achieve, repressed feelings, a rigid personality. Migraines, in addition to these things, could stem from a fear of failure, relate to issues of control/power, fear of participation/involvement, and even a way of getting attention.
- Fibromyalgia (and chronic fatigue syndrome) possibly stems from a loss of purpose or direction, and a loss of spirit–the desire to participate in/enter life has gone.
- Irritated Bowel Syndrome isn’t so much a problem with the intestines as with the nerves causing the muscles to contract/spasm. Anxiety, emotions, and depression are major contributing factors.
- Loneliness, isolation, and a lack of love/companionship seriously undermine the immune system, and may be contributing factor to cancer. Also repressed negative emotions that cause one to become timid or overly polite. Other characteristics of cancer include lack of assertiveness, avoidance of conflict, and ignoring one’s own needs.
There’s much more information stored in this book. I look forward to exploring its contents in more detail as needed. For those interested in researching alternative ways of experiencing physical and emotional healing, this is a great resource.
A Pregnancy Post
April 25, 2013
Pregnancy has been on my mind a lot lately because, well, I’m expecting. What I find so interesting is how much misinformation on pregnancy is out there. Some of it is cultural, some religious, but some stems from “science” that really doesn’t make a whole lot of sense unless you have health complications. So I thought I’d write a post on what I know to be fact vs. fiction with regards to pregnancy.
PLEASE NOTE: I’m not a health expert or doctor. What I say comes from personal experience and the fitness training I have received. ALWAYS see your doctor to discuss your own pregnancy, as each person and baby have their own unique needs. What I say here are generalizations.
First of all, for new mothers who lead a sedentary lifestyle, never begin a new fitness regimen or diet during the pregnancy unless guided by your doctor. Pregnancy often makes women want to get in shape and healthy, but the reality is that the baby is placing special demands upon your body and by starting up a new routine, you are depriving your child of oxygen and nutrients. However, everyone can walk! Our bodies were made to walk! Unless directed otherwise by your doctor, walk often at a moderate pace, hydrating and replenishing your body’s energy stores (within reason; a pregnancy only needs 300 more calories/day than one who is not pregnant).
For moms who are already active, perhaps highly active, remember to monitor and moderate your activities. I know that I found myself breathless just climbing my home’s stairs very soon after the pregnancy took root. Many recommend not letting the heart rate exceed 130 beats per minute (BPM) when pregnancy due to lack of oxygen to the baby. I also know that some women can run marathons while pregnant. The best thing is to know, and listen to, your body. If you feel breathless, faint, or like you’re just plain working too hard, heed the warnings. It will keep both you and the baby safe. For example: i normally work out very hard before I teach my classes, but since becoming pregnant, I pretty much do cardio when I can (30 min at a time) and teach, and that’s all…and I haven’t put on excessive weight!
One of the biggest myths out there is that a mother ought not workout through her first trimester. To me, this defies common sense. Women have been working (and working out) throughout pregnancies since the dawn of time, often times doing hard tasks. If humanity was that fragile, I think we’d have gone extinct.
With that said, however, once you know that you’re pregnant, it is wise to ease up on your routine. Slow down a little. Allow for the time to rest. Your body is undergoing a whole lot of changes–everything is shifting in preparation for birth and motherhood!
Realize also that it is necessary to limit movements. This weekend, I found myself a bit frustrated that I couldn’t do some of the yoga poses that I was learning. Granted, it isn’t comfortable (or smart) to lie on my stomach any longer, and lower belly twists need to be minimized; and frankly I have a great reason to be careful. But it’s hard to limit oneself when you’re used to striving for the next step. The thing is, it’s absolutely necessary. As your body changes, it undergoes a lot of stress. Things like huge back extensions or inversions could cause more damage rather than health. If unsure, always back off from extremes and use common sense. It’s your body. When you take care of it, you take care of that precious baby.
On a dietary note, many women find themselves eating differently. I know I have. The gluten-free diet that I normally adhere to went out the window when I started vomiting. I’ve heard the same thing said about lactose intolerance, etc. The thing is, the baby needs specific things and will demand those from you. Keep in touch with your doctor as things progress but realize that your usual diet might be on hold for nine months until that bundle of joy arrives.
There tends to be a lot of nerves and anxiety in mothers-to-be too. This is perfectly acceptable. However, I’ll say that these things translate into the womb. Your baby gets a dose of anxiety when you grow overly anxious. Therefore, consider meditating on things like gratitude (it can be for anything or anyone) and love, using deep breathing techniques to calm both body and mind. The infant will get much-needed oxygen and both mother and child will receive a boost as these things help them connect on a deeper level.
I think the biggest lesson that I’ve learned thus far, however, is that it’s okay to feel crappy, and to say so. There are huge societal pressures upon expecting mothers. People tend to think that you ought to be in the throes of joy and exultation, when in reality you might barely be making it through the day without throwing up and biting off your boss’s head. I’m honest when asked: this pregnancy’s been rough. It’s a blessing, to be sure, but it’s been a long, hard road to the halfway point (to which I’m approaching).
Remember: it’s okay. It’s okay to cry. It’s okay to feel tired. It’s okay to think it’s highly unfair that you’re sick and half the pregnant ladies around you aren’t.
Take some deep breaths. Sleep. Spend time connecting with the growing life within you. Remember that however rough the pregnancy is, it’s no a permanent situation. It does end and the real job begins, motherhood. Pregnancy is a preparatory time. Use it not only to nest but to prepare yourself mentally for the joys yet to come.
The Bodymind, Part I
April 18, 2013
Linked to Amazon page
Currently, I’m reading a book called Your Body Speaks Your Mind by Deb Shapiro. In it, she introduced a term (to me) called the Bodymind. Now, I teach mind-body exercise, and we discuss the link between the mind and the body and how important it is; but this was the first time I’ve personally heard of the Bodymind. At this point, I’m still learning what she’s referring to but at this point, the connection that I’ve understood is this: everything that transpires in your brain produces neuropeptides, which are then stored in various parts of your body, and neuropeptides are a part of your enteric parasympathetic system, which is connected to the belly and is considered the “second brain” of the body.
I will tell you more about the book–I might even do a review–once I’ve finished it, but so far it’s fascinating. What I can say about this topic thus far is that from what I understand according to Ayurveda and other eastern traditional medicines, all disease and illness starts in the brain. It may not be the sole thing responsible for disease and illness. Indeed, environmental and other such factors do play a role in them. However, from what I’ve observed from people who have held onto old feelings–they might not even know it too–the repression has attributed to their ailments.
Again, more on that at a later date.
In the meantime, it behooves us all to take a look at our own lives and notice where we are holding onto repressed pain, anger, helplessness, etc., and the potential effects these have on our health.
For example, a student of mine has been concerned about thyroid issues because they run in her family and she hasn’t been feeling well lately. I mentioned this book to her, and we were discussing the Bodymind, and it suddenly struck me that her father had died a year ago and that she might actually be feeling unwell because of the emotions she might not be recognizing. It gave her pause, and reading Shapiro’s work has given me pause too, for I’m the type to want to walk what I talk instead of just hand out some good advice. That is what every good teacher (in any subject) has done: lead by example.
I look forward to revisiting this topic at a future point in time!
***
On a personal note, I’m off to continue my yoga training, so this post is briefer than normal. I hope you have a wonderful week! Continue to reach toward your health and wellness goals, and remember that it takes more time and patience than we originally think to achieve them. Determination and persistence win the day.
April Delights (Recipes 2013)
April 11, 2013
Instead of typing out a few recipes that I personally love, I thought I’d leave a few links where you can choose your own recipes by meal. Most or all of these are vegetarian. Enjoy and let me know which you love best!
Breakfast:
ChooseVeg.com (vegan)
The Vegan Coach (vegan)
Lunch:
Eating Well (vegetarian)
Tablespoon (vegetarian)
No Meat Athlete (vegetarian)
Dinner:
Cooking Light (vegetarian)
Delish.com (vegetarian)
Veg Kitchen (vegan; a cookbook advertisement…but looks delicious)
The Daily Green (vegan)
