Where did those love handles come from? Or, balancing your weight.

It seems that almost everyone has struggled with their weight at some point in their lives. For some, it seems that no matter what they do, they can’t lose that extra 20, 30 pounds or more. For others, keeping weight on is a challenge, so they are constantly eating “high fat” foods to maintain a healthy weight. In both circumstances, it is can be frustrating and stressful to get to your preferred weight.

As we get older, our expectations change for our preferred weight. After the birth of our daughter almost 5 years ago, I wanted to get back down to my pre-pregnancy weight of 145 lbs. Within 3 weeks of having our daughter, I lost 22 of the 50 lbs I had gained. Within 6 weeks I lost over 30 lbs. Truthfully, I didn’t think about it again for many years as I was very busy and stressed with trying to balance my new life. Now, I’m setting goals by the month to get to a healthy weight.

As my daughter approached her 4th birthday, I started to have concerns regarding my weight. The concerns were related to my health and my energy levels. My gall bladder started “speaking to me” and I constantly felt exhausted. Much of the weight I had lost initially after my daughter’s birth had returned. I’m not sure how, but it found its way back onto my hips and belly.

Despite my efforts to lose weight over the next year (ie increasing my exercise, diet modification, etc.), I found that I had gained weight. Sound familiar? Suggestions from close friends that I go on a weight loss program didn’t seem to be the right thing. I’ve noticed in practice, and with friends, when people go on weight loss programs, that over time they wind up gaining back most or all of the weight they had lost. Also, it seemed to be a constant battle, as if they were at war with themselves. Doing workouts they HATED, depriving themselves of food, and basically feeling miserable.

I’ve come to believe that if you find ways to reduce stress in your life and activities that you enjoy, correct underlying health problems plus digest your food properly, that your body will return to balance and you’ll naturally return to your preferred weight. As I’ve started employing these techniques, I’ve noticed that in the past 6 weeks, I’ve lost 10 lbs. It’s been easy, I haven’t had to deprive myself unnecessarily and I’m feeling terrific. But while I can share my secrets for success, you have to remember we are all different. What YOUR balance is or what brings you into balance, might be different me.

When people are under stress, a couple of things happen. Their sympathetic nervous system gets fired up. The sympathetics are the one called the “fight or flight response”. If they are overly stimulated for a long period of time, it will cause an imbalance in your body which will fatigue your adrenal glands. When the adrenals are fatigued, you will feel exhausted and your immune system will be depressed. You will just seem to struggle with constant colds, the flu, allergies, etc. The body is out of balance and can’t seem to keep the immune system strong.

More importantly, when one aspect of our body goes out of whack, our body tries to accommodate by throwing chemicals and hormones into our bloodstream to try to balance things out, which of course stresses our body out even more. It’s like robbing Peter to pay Paul.

Typically in this scenario, with the stress hormones running amok, we find ourselves eating to feel better….ie. pastries, the “bad” carbs, and chocolate. The bit of chocolate we sneak into our mouths when no one is looking will initially give us a boost of energy and well being, and then we feel like crap. So, maybe we eat more chocolate, perpetuating a vicious cycle.

As we gain weight, we think that maybe if we work out more we will magically lose the weight. For some, that might be the answer as exercising does relieve stress and burns calories, but for others, it might just fatigue the body more causing increased stress and illness. You see, you can stay on the crazy merry-go-round that you are on by chasing weight loss or gain, not really looking at what may have caused it in the first place. Or, you can treat the cause, leading to a long term healthy weight, body, mind and spirit.

So, how can you effectively and safely regain the balance that you need? First, you need to look at your life. Are you stressed out? Are you sleeping well? Are you fatigued? Do you enjoy your work? Do you find time for you or are you constantly putting everyone and everything else first? Is there time in your weekly schedule for stress-relieving activities (ie exercise, meditation, walks, etc.)?

When you go for stress-relieving activities, or exercise, is it something you enjoy or something you believe you need to do? For instance, I worked out at a health club and gym for over 20 years. When I was working out with machines, it was always a struggle to get to the gym. I did it because I wanted to maintain my weight, but never looked forward to it. In retrospect, I realize that working out with free weights was more fun as I usually had a workout partner that I could “kibbitz” with.

The important thing is to find activities that you really enjoy. For instance, if you like to dance, try taking dance, NIA or belly dance classes. While you might not work on a specific body part each time you take a class, you will burn calories and tone your body. Personally, I really like to be outside, so I focus my exercise time on going for a brisk walk. When the weather gets too cold I expect to find myself at the pool or taking NIA classes.

If your body is fatigued from excessive stress, there are fundamental things you want to do. For exercise, try restorative yoga classes or something similar that will help restore your strength. Pushing yourself to work out when you are physically exhausted could make your health situation worse. Address the cause of your stress and take action steps to minimize it. For nutritional support, you’ll need to consult with someone to determine if you need adrenal support supplementation. A high quality multi vitamin/mineral is essential to giving your body the proper nutrients it needs to be healthy.

If you are tired because you are sedentary, then you need to push yourself to do some form of exercise. If you are obese, start with something gentle but active. Go for a walk or try a gentle yoga or aqua aerobics class to begin. Get your body moving instead of sitting on the couch. I had a teacher in my chiropractic clinic (he was a short, older Italian man), who used to run around the clinic with one hand up in the air saying, “Motion is life”. As Nike would say, “Just Do It!” As you start to feel energized, move into a more energetic form of exercise.

Next, let’s look at your digestive system. Do you have digestive problems … gas or bloating after eating, constipation, irritable bowel syndrome, etc? Do you crave a specific food group…ie carbohydrates, proteins or fats? Do you snack a lot despite eating balanced and healthy meals?

For those with an existing digestive problem, consider this. If you are not breaking your food down, you might find that you crave certain foods or that you do not fill up after eating a normal-sized portion. Bloating, distension and gas are sure indications that your digestive system is not working properly. If you experience irritable bowel syndrome or constipation, consider that your body is not absorbing the nutrients out of your food. If you’ve taken several rounds of antibiotics in your life you might have a problem with yeast or candida that can affect your digestive system.

Trying to get to your preferred weight with no luck despite a good exercise routine, regular stress control measures and a healthy diet, consider using digestive enzymes appropriate for your specific body and health condition.

Let me tell you how these enzymes have helped me. The first thing is I found my sugar cravings are practically gone. I used to walk into the market to buy our groceries several times per week and would always buy something “bad”, whether it was a small chocolate bar (organic of course) or a pastry (only 1, I swear). My husband will confirm (much to his chagrin) that I would never bring sweets home because I had no willpower. Now, that is not a problem as I don’t crave sugar at all. It also reduced my cravings for the bad carbs like pasta and potatoes. When I tell you that I was eating potatoes daily, sometimes twice, I am not exaggerating. Now, I rarely eat the bad carbohydrates.

Secondly, I find that I get fuller faster, so I don’t eat as much. That started about 10 days into this program. I am amazed every time I eat that I fill up sooner than I used to. And, since I rarely eat bread and pasta, my energy is more even and higher during the day than previously. I used to get so tired, particularly after eating lunch. Now, that just doesn’t happen.

Do you feel that something is just out of whack in your body? Could you be having problems with your thyroid or a hormonal imbalance? Are you retaining fluids? Have you had a physical examination with your doctor to determine if there is a health problem that is causing your weight problem?

If you have determined a health problem is the cause of your weight, focus on getting healthy first. While you might be able to employ some of these techniques to help get your body healthier, it is most important that you work under the supervision of a health care professional (either natural or medical).
Prior to getting pregnant, I discovered an endocrine problem. My thyroid was low and I was having menopausal symptoms (ie hot flashes, etc.). Those problems by itself can cause weight gain, so I am also taking enzymes to help balance my endocrine system. They are safe and natural.

Besides taking enzymes and increasing my exercise, I also start each day with a meal replacement. I take my sugar-free Greens and mix it with yogurt, almond milk, a banana or mango; mix it in the blender and voila…there’s my breakfast. It sustains me until lunch every day. Before, I would have cereal, French toast or oatmeal.
Plus, I drink at least half my body weight (in ounces) of water daily. I might have a quarter cup (in a very small cup) of organic coffee or green tea in the morning and then just water. No juice, no tea….just water.

Lastly, it is essential for some to do a daily diet diary in the beginning. Most people have no idea how much food they eat during the day or realize that they are dipping in to the sweets as often as they are. There needs to be accountability. You can either be accountable to yourself in the form of a diet diary, or, meet with a friend weekly (or through the email) as a support system.

So, if you are tired of being on an unplanned weight loss/weight gain program, consider working with someone who can help balance your body so it can return to its’ healthy weight naturally. Find a good stress management/exercise program that you enjoy. Get to the underlying cause of your weight problem and correct it. Drink lots of water, eat healthy, organic foods, have emotional support and take your enzymes. Take good care of your body and it will return the favor. Good luck and may the force be with you!

P.S. Please note that eating non-organic foods contain estrogen-like substances that can cause hormonal imbalances plus weight gain to the hips and abdomen. There are some researchers who believe that this can also cause cancer as estrogen causes cells to multiply rapidly (cancerous and fat cells alike), so, make it a priority to eat organic foods.

Healthy Lunch, Healthy Bodies

I know how crazy it can be to pack lunches that are nutritious, easy, tasty and offer variety. Whenever possible, it is best to start them young when they aren’t rebellious about eating healthy and then it is just part of their life. However, it’s never too late to start.

When our daughter was 5 months old was drooling as she watched me eat and reached for food on my plate, I realized it was time to start her on solids. She was solely a breastfed baby at that time and in the 95th percentile in weight and height. I couldn’t imagine starting her on food, but she made it clear she was ready for more. With my post-graduate work in nutrition, I knew it was important to avoid grains at that age due to the possibility of creating bowel problems or allergies, I started her with sweet potatoes, carrots and avocado. Sweet potatoes are rich in Vitamins A, C and B6, plus terrific for fiber, iron and potassium. Carrots are an excellent source of Vitamins A, K, C, many B’s plus has other healthy vitamins and minerals. Avocado is packed with vitamins and minerals, including folate (great for the brain), fiber, Vitamin A and E. She devoured these foods and they are still amongst her favorites today.

When discussing food choices with patients, whether for their children or themselves, I always stress the important of keeping the grains to not more than one serving per day. Grains are very high in Omega 6’s, which can be inflammatory to the body, unlike Omega 3’s (ie cold water fish, avocado, etc.), which are never inflammatory. To some, inflammation can cause extra mucous production (in colds and allergies), irritation to the bowel, weight gain, etc. The problem is that most Americans eat several servings of grains in a day. Cereal or toast for breakfast, crackers or pretzels for a snack, sandwich at lunch, and rice, pasta or bread with dinner.

So, how do you pack nutritious and filling lunches without grains? Good question. Here is what I recommend for children in preschool. First, whenever possible, when I prepare dinner, I always prepare extra vegetables and will pack some in my daughter’s lunch. By lunchtime, it is room temperature instead of cold and she doesn’t seem to mind. The same might apply for her protein. If we’ve had chicken or fish the night before, I’ll just put some in her divided container with veggies. About ¼ to 1/3 of her meal is protein.

Since I prefer to avoid sandwiches during the week, I will sometimes take turkey cold cuts (have them sliced a bit thicker at the market), and put something healthy in the center before I roll it into a wrap. Some of her favorites are sweet potatoes, chopped spinach or avocado. What is funny is that she won’t eat fresh raw spinach by itself, but she loves it inside the turkey rollups. And, since raw spinach is one of the healthiest foods you can eat, it was important for me to find a way to get her to eat it regularly. Sometimes I mix spinach and sweet potatoes together or avocado and spinach together for variety. For older kids, put the same foods in a wrap, unless they still like to have food on their fingers.

About once per week I like to give my daughter sushi. She loves California, avocado or vegetable rolls. I buy the sushi with brown rice as it is healthier than white rice. One of these days I will start making them myself, but to date haven’t tried that yet. Nori, which is used to wrap the sushi, is an extremely healthy food as it is chock full packed with vitamins and minerals. For a complete nutrient list, go to http://www.whfoods.com/genpage.php?tname=nutrientprofile&dbid=51 .

If I am not packing leftover vegetables from the night before, I will pack fresh green beans, carrots, cucumbers, and peas. All are very sweet before they are cooked and have digestive enzymes, to help you digest your food. My daughter absolutely loves most fresh vegetables, although sometimes I have to give her a healthy salad dressing to eat raw cauliflower or broccoli.

Homemade eggrolls or using tortilla wraps are terrific for variety. Making egg rolls can be fun but time consuming, however you can freeze them so it's a good activity for a snowy or rainy weekend day. I’ll stir-fry lots of vegetables (Chinese cabbage, carrots, spinach, mushrooms and sprouts) plus chicken (I’m sure you could use TVP for vegetarians, but I haven’t tried it), and use that as a filling. Cook in 100% pure and organic canola oil and drain them on a rack to get rid of the excess oil. In tortilla wraps, mix some pre-cooked black beans and spinach in olive oil and garlic and add a little goat cheese, which is easier on the digestive system than cheese made from cow's milk.

While on occasion I will pack leftover Pad Thai, I always make it with a lot of vegetables, so the pasta content is minimal. This is a great food for those with wheat allergies as the noodles are rice and we just avoid the peanuts. It’s easy to make and I just stir fry or steam the vegetables to keep the nutrient level high.

Healthy snacks typically involve fruit. Since there are many food plans (ayurvedic and food combining to name a couple) that stress to not eat fruit around a meal, I will usually pack a piece of fruit for a snack. Fruit uses different enzymes for digestion than for other foods, so, it is better not to eat them either right before or after your meals. Bananas, apples, pears and peaches are the easiest as I can just wash them and put them in her lunch box, but I will also cut up melons or other fruit when they are in season. If we are at home, organic yogurt is a filling and healthy snack. Most often, she prefers “nature’s candy” to other snacks, although she does love the rare occasions when she can eat chocolate. She gets that from both sides of her family!

Nuts are an excellent snack, although with many schools not allowing nuts due to nut allergies, give your child nuts after school or on the weekends. Walnuts are by far the richest in Omega 3’s, but almonds and cashews are a good choice as well. Mix with raisins, sunflower seeds and banana chips for a healthy and filling snack. Pistachios are rich in vitamins, minerals and fiber and can help you increase the protein in your diet and are antioxidants.

For those with children with ADD/ADHD or behavioral problems, you’ll see a lot of positive changes with a sugar and chemical free diet. While my daughter will have juice (small glass half mixed with water) occasionally, it’s more of a treat for her. Eating healthy foods is a way of life for her so she rarely even asks for foods containing sugar.

Healthier eating does lead to an improved immune system and a clearer mind.

Kicking the Winter (or Holiday) Blues

Winter is a tough time for many people. The shorter, dreary days and the colder weather can have a depressive effect for many of us. Last winter was particularly dreadful for me. We had moved back to the northeast after living in North Carolina for many years. In NC, the weather was more moderate than the north with many sunnier days.

I wound up going into a depression worse than anything I had ever encountered. After all, I have had periods of gloominess on and off for most of my adult life, but it was not as severe as last winter. During this time, I was facing things in myself that I was not happy, my husband was out of town Mondays through Thursdays, we had just moved to a place with few contacts, my daughter was starting preschool, etc. Things were challenging and I was slightly depressed. Then, it happened. Three weeks straight in December without a day of sunshine.

In addition to these factors, I had also been dealing with a chronic and constant pain situation for several years. To say I was frustrated about my situation is an understatement. While I had understood the nature of my injury and believed a chiropractor could help me, after trying many out during that time, I was beginning to believe that surgery (to my spine) was the only thing that would help me. My fear of surgery to a part of my body that could leave me paralyzed with a slip of the hand had kept me from giving in to the surgery. But after years of dealing with constant pain, I was starting to feel like I was “losing” it.

For me, I was helped out of this situation by several factors. First, my family rallied around me, despite their stressful and busy lives. I will always be grateful to their generosity and support. Secondly, my sister found an incredible social worker who was able to identify in a few short visits some of the causes of my depression. Literally, I had about 4 to 5 visits with him with terrific results. During this period I had also started taking some specific supplements to help give my body the nutritional support it needed.

Lastly, I found a very well known chiropractor who had taken on my case. He invented a new technique called Koren Specific Technique. The focus of this style of adjusting is finding out what the priorities are for adjusting the body and adjusting in a very specific manner, including the bones of the skull. While having me think about my depression, he identified some cranial bones that needed to be corrected. After the second or third visit, the “chemical” nature of my depression lifted. He was also able to correct the chronic pain situation in less than two months. As I mentioned, I had been dealing with this daily for years. It’s not surprising to learn that I studied with Dr. Koren and now use his technique as well with amazing results. Not only do I use it to identify what areas of the body need adjusting, I also use it to determine what other natural remedies a patient will also benefit from (ie acupuncture, digestive work, homeopathy, etc.) and how often they need to do that treatment.

I am so grateful for this experience that I hope that others can learn from it and help themselves with this sometimes debilitating problem.

Depression is a tricky subject and that is the reason why so many people struggle with it for years. What might help one person might not have any effect on someone else. One person might benefit from “talk therapy”, while another will benefit from simply taking an excellent vitamin or receiving “hands on healing”. Another person might need several types of therapies for improvement. Let’s first look at the causes of depression. Understanding the cause is the key to the getting better. But even understanding the cause and what might seem like an appropriate treatment, you might still be suffering because there are additional tactics you might need to take.

I want to state very clearly that the suggestions made here are not a replacement for counseling if you suffer from mental illness and I am not recommending that you stop any medication without consulting with the doctor who prescribed it for you.

Stress/Emotional. There are many factors that fall in the stress category. Are you overworked in your job? Do you feel torn between having to work and spending time with your family? Is your job stressful? Do you have relationships that are unresolved, either personally or professionally? Do you have insomnia? Were you or are you dealing with an abusive relationship? Are you still grieving over a death or a loved one? Have you been or are you currently a caregiver for an elderly, sick (and maybe dying) or disabled friend or family member? Are you dealing with a post-partum depression? Are you overly concerned about finances? Are you in a co-dependent relationship? Do you feel lonely (new to an area or feel a lack of community)?

Biomechanical/Structural. Were you involved in a trauma (car accident, winter injury, etc.)? Do you have an unresolved physical trauma from your childhood? Are you uncomfortable while driving in your car or sitting in your office? Do you have poor posture? Are you in constant physical pain?

Chemical/Nutritional. Are you eating healthy or eating for comfort? Do you eat sweets daily (be honest) or even several times per week? Are you taking medications with a potential side effect of depression? Do you have a history of taking prescription medications for a variety of illnesses? Have you had your hormonal and thyroid levels checked? Is your diet comprised mainly of processed or prepared foods? Do you primarily eat organic fruits, vegetables and meats? Do you use healthy cleaning solutions in your home? Are you exercising on a regularly basis, and what type of exercise are you getting (ie walks, gym, pool, yoga, etc.)

Unhealthy body. Do you feel like your immune system is compromised and that you are frequently sick? Are you dealing with a chronic illness or disease process? Are you frustrated with your body not responding to treatments the way that you’d like it to? Do you have a lot of food or environmental allergies?

While I can’t possibly list all of the potential causes of depression, I hope that you’ve been able to identify either a category or actual cause that I’ve listed here. Let’s now talk about some steps to helping you.

Nutritional. I list this first because whatever the cause of your depression might be, if you are not addressing your body on a nutritional level, then it will take much longer for you to feel healthy. While under a lot of stress, as when you are depressed, your body needs additional vitamins and minerals than when you are “healthy”. Most people when they are depressed or stressed do not eat healthy. They tend to eat more sweets and comfort foods and rarely eat fresh vegetables and fruits. While chocolate can release serotonin which can elevate your mood, sugary foods (this includes grains which quickly break down into sugar) can initially give you energy…and then the “crash”. You know that feeling after that quick sugar high. You feel like crap and just want to take a nap. For some, it’s a depressed feeling.

So, while you might not have time to make yourself a salad every day, there are a few things you can do to support your body nutritionally. First and foremost, take a really good multivitamin/mineral daily. You’ll need to go to a Whole Foods or excellent herb/vitamin shoppe and purchase their best vitamin. Or, go to your local chiropractor or naturopath who sells quality vitamins. Make sure that whichever brand you buy that it is organic and whole foods based (ie Thorne, Solgar, Innate Response, Rightfoods, Standard Process). Personally, I don’t love taking vitamins so I take a high quality “Greens” in the morning that has the equivalent of the vitamins and minerals found in a nutraceutical. If you decide to go the Greens route in the morning, make sure it does not contain sugar, artificial sweeteners and is organic. Then, take your multi in the afternoon and evening.

Use a custom digestive enzyme so that you’ll get more nutrients from your food. When you work with a professional trained to help you find the right enzyme, it will help your body in many ways. First, you’ll find a decreased craving for sweets, which is important for someone overcoming depression. Secondly, you will feel full faster, so there will be less of a tendency to overeat. Lastly, the right digestive enzyme program will help your body heal itself from a variety of health problems, so you’ll find an increase in energy and immune system function. While it’s OK to find you’re a vitamin on your own, it’s essential to work with someone trained in digestive enzymes to get the correct formula for your particular age, weight and health. Different ages and health problems require a gentle formula and taking the incorrect one can lead to a worsening of some health problems. Work with either a naturopath, a nutritionist or chiropractor trained in these supplements. I use Transformation Enzymes, and if you wanted to find someone local, give them a call.

Give up sugar (and other food additives including MSG) for two weeks. Read the labels of everything you eat. You’d be surprised at how many pre-packaged foods that contain sugar and other chemicals. When going out to eat, ask the server if the food you plan on ordering contains sugar. When I was suffering from a milder depression many years ago, I discovered a relationship between sugar and depression. At that time, I eliminated it from my diet totally for two years and that alone helped me. Try it for two weeks and see if you feel a difference in the way you feel…you might be surprised.

Exercise. Finding the right exercise is almost as important as exercising. When you exercise, you release serotonin, which is a natural mood enhancer. While yoga is a great way to relieve stress, if you are a “Type A” person, doing a flow class might not give you the same stress relief as doing a class where you have to stay in a pose for a longer period. For those that been under stress for so long and their sympathetic (fight or flight adapters) are in a hyper mode, they would do best with a restorative yoga class. Either way, it is best to find a teacher that will watch you do your poses to make sure that your alignment is correct to avoid injury. Personally, I really like the Anusara style of yoga, but, finding the right teacher who will support and empower you is most important. (Go to www.anusara.com if you’d like to find an Anusara teacher near you.) If you do yoga, find time to do some sun salutations in the morning before you start your day.

Taking long walks (by yourself) or swimming in a pool can give you time for reflection and relieve stress. Any form of exercise you can find time to do that will allow you to release built up stress in your body is great…just find the time for yourself. For me, I really like connecting with nature, so I will take a quiet walk and feel the beauty of nature around me.

Chemical. I will state again that I do not have the license to suggest either taking prescription medications or stop taking them. For those that are not on medications but feel that you need it, please consult with a physician. For me, I did not want to take anti-depressants. I had taken so many medications for every health problem that I had growing up (until I was 29 to be exact), that I didn’t want to rely on them. I felt that if I was numbed by the medications I wouldn’t have the drive to look at the cause and take care of it and I do believe that it was why I am able to be in the positive mental state that I am in today. I realize this approach isn’t for everyone, but for those that would like to solve this problem without medications, consider following the advice in this article closely. Wanting to solve this problem is half the battle.

To address the chemical effects of depression beside the nutritional aspect, consider homeopathy, chiropractic, acupuncture or yoga. There are pathways in the body in the body that can have blockages. In chiropractic, it is the nervous system. In acupuncture, it is the meridians. In yoga, they talk about the chakras. In homeopathy, it is vibrational. If there are blockages in any of these pathways, it can cause in imbalance in your bodily systems, or a lack of health. Your body just won’t function well. Personally, I have had success with all of these types of modalities for a variety of health problems. It is just a matter of finding the right one (s) for you, and blending several will usually get you faster results.

For instance, I love that yoga is something I can do for myself. I feel more grounded and find it empowering. I use contemporary homeopathy in practice to help patients with a variety of health issues relating to depression and emotional imbalances. As I mentioned before, I’ve also had success helping patients using Chiropractic, and have been helped myself. While I have never tried acupuncture for depression, I’m sure there are people that have been helped with it. For those that feel that there is their depression is in their body, try energy healing (ie Reiki, therapeutic touch or Reconnective Healing).

If you suffer from Seasonal Affective Disorder (SAD) from lack of sunlight, look into getting a full spectrum light (google Seasonal Affective Disorder to get a list of places you can get this light). Find someone that has one and try it out first if you’re not sure if it will help you.

Talk Therapy – Finding the right therapist can be essential to solving your depression issue. I believe that the best therapist is someone who will give you things to work on in-between visits AND hold you accountable. While talking about the issues that led you to become depressed are important, it seems that getting over those feelings is what’s important. When I was going to someone who was not right for me, I would spend each session “talking” but never getting past those issues. I felt like I was just going around on a merry-go-round without a way off. When I found the right therapist, we were able to get to these issues quickly with fantastic results.

Healthy Body. If you are dealing with a chronic pain situation that was caused by a trauma, I can’t think of anything better than chiropractic. Not just because it helped me, but I’ve personally have seen many people with chronic pain whose lives have been changed by receiving chiropractic care. Chiropractic works directly on the musculoskeletal and nervous systems of the body, which seems to be the cause of most chronic pain situations. Consult with a chiropractor and find out if he or she thinks they can help you. Massage therapy is also a terrific modality, although it only addresses the muscular system.

Have your endocrine system checked out. As I mentioned before, a hormonal imbalance or a thyroid problem can cause depression and insomnia. Digestive enzymes, acupuncture, ayurveda, chiropractic, homeopathy and yoga can all help to resolve endocrine disorders without the need for medications. [Work with your doctor before going off any medications for these types of health problems.]

Take Control of Your Life. While talk therapy can be very useful, you can also take charge of your life in the following ways. Create an affirmation that you recite several times a day. Make it succinct so that you can memorize it, but list all of the positive things you’d like in your life. Write it down and place copies around your home and work so that you can be reminded daily to repeat it until it becomes second nature.

Make a list of the things in your life that you are concerned about and try to figure out the ones that you can control and those that you can’t. Focus on the things that you can control. This will empower you and stop thinking about the things you can’t control.

Surround yourself with positive people. Being around negative people who only want to talk about all the things going wrong in their life will not help you. Smile, even if you don’t feel like it, as it will allow you to feel better. There are receptors in the brain that will release positive mood enhancers simply by smiling.

Whatever path you choose to a happier you, just remember that sometimes people need several things to help them resolve a problem with depression. Using just talk therapy or taking vitamins might not be the answer. Combining therapies has a synergistic effect and will result in a better outcome. Start today and kick those winter blues!

Making Breakfast Healthier

Doesn’t it seem that breakfast is the hardest time to have a healthy meal? Everyone’s in a rush to get out the door for work or school. In many cases, we are getting our lunch ready, sometimes for more than one person. As we know, breakfast does set the tone for the day and is the most important meal. It gives us our fuel we need to mentally process all of our activities for the morning.
Here are a few tips to start your day on a healthy foot:

1. On an evening, make a quiche (or two). Make sure to use eggs that have Omega 3’s, that are cage free. Use organic products, and if there is someone in your family with a milk allergy, use Almond or Rice milk instead of cow’s milk. Take leftover veggies from that evening’s meal and throw it in the quiche. I love to use steamed broccoli and carrots, chop them up and throw them in. For variety, use sauteed spinach, mushrooms and red pepper. Using veggies will make your quiches healthier. Quiches are very easy to make, they just take time to bake, which you might not have in the morning. Then, just carve up what you need and heat them up in the morning for 10 minutes. Also, use a glass pyrex-type bowl to avoid a pie crust, which would add unnecessary calories.

2. If you have time in the morning, take leftover veggies from the night before and make an omelet, without the cheese. I love to grate in zucchini, a mushroom and carrots, and the egg holds it together. This is the only way I can get my daughter to eat zucchini, but she absolutely loves it in eggs. Some other options for the morning omelet include sauteing spinach then adding in the eggs. Or add in some lox for some extra Omega 3’s.

3. If you don’t have time to sit and eat the eggs, put it in a wrap and eat it on your way to work or school. My husband gave me that idea as he has to be at work by 8am, and with meditating and walking the dog, it doesn’t leave a lot of time to sit and eat. But, he understands the importance of starting the day out right, so he’ll take it with him and eat on the go. Definitely not the best way to allow your food to digest, but it’s better than skipping breakfast.

4. If eating cereal, mix it with yogurt for some protein. This will make the cereal more filling, although eating eggs on a school or work day is a much healthier option. Eggs are truly the best type of protein you can eat.

5. Make a healthy shake. Personally, I use a Greens powder that is organic, uses stevia as a sweetener and has the equivalent of 10 - 12 fruits and veggies. Mix it with water, juice or milk (almond or rice is ok); banana (I also like to add frozen mango), 2 large tablespoons of plain yogurt and whatever else I can find. This sustains me until lunch and I have more energy than if I eat cereal or French toast. I don’t care for eggs, so I need to find a substitute. Since I’ve been using the Greens products I’ve had several terrific benefits. It has improved my quality of sleep tremendously, my joints of my legs and feet don’t creak in the morning, my energy level has increased and my elimination has improved. My entire family loves it and doesn’t take long to make.

6. Take onions, a little garlic, diced potatoes (white or sweet)in olive oil and cook for 20 minutes, stirring occasionally. Add in black beans and spinach and cook for additional 10 minutes. Throw in some goat cheese at the end. This is a great for a morning when you have a little extra time. Or start it the night before and just heat it up in the morning. Add in spices like rosemary or cayenne pepper, depending upon your preferences. Certain spices are great for reducing inflammation including cayenne, turmeric, garlic, and ginger.

7. Prepare lunches the night before so you have more time to make breakfast. For those that seem like they are always on the run during the day, consider a healthy meal replacement. The greens product that I use for breakfast I will sometimes use for lunch. I add some protein powder (also organic and sugar-free) to the Greens and I have a nice, filling, healthy “quick” lunch.

It’s tough juggling all of our activities and the stress of daily life. If you have several kids and have to be at work early, it can be particularly challenging. I hope these suggestions help you start your day on a healthy foot.

If you are interested in trying the Greens drink that I use, check out this link.

Keeping your kids healthy this winter.

With the winter fast approaching, you are probably wondering what you can do to keep your kids healthy this year. With the extra sugar kids eat, combined with the colder weather, it’s easy to see how your child’s immune system can get depressed. When you or a family member gets sick, it affects the entire family. In many families, it seems that colds go around so that each member gets sick. When your child is sick, you’ll find yourself up all night either listening to them sneeze or cough, or, giving them comfort. Either way, you’ll find yourself getting “run down” and sick yourself. So, what you can you do to keep your family healthy this year?
1. Sugar. Minimize your child’s intake of sugar. The sugar will make your child hyper, difficult to put to bed, which will result in your child getting a less restful sleep and more prone to sickness. The sugar will also feed any bad bacteria or virus your child might be exposed to, also increasing your child’s chance for illness. Remember that there is a lot of sugar in juice, which can also increase the risk of dental cavities, so feed your child water, not juice. If you are going to give your child a holiday treat, make sure it is not right before bedtime so it won’t affect your child’s sleep. And sodas are even worse. Many of them have artificial sweeteners which can cause cancer (in lab rats) and can interfere with the digestive process, whereby your child is not absorbing all the necessary nutrients to keep him or her healthy.
2. Diet. Besides sugar, make sure your child is eating a very healthy diet. Stay away from chemicals commonly found in processed foods and have your child eat as many fruits and vegetables as possible. Plus, taking a good vitamin (not one filled with sugar) will help boost their immune system as well. There are also good “green” drinks filled with the equivalent of 8 – 10 fruits and vegetables. Find one that uses stevia or natural sweeteners and that only uses organic products. My 4 ½ year old loves the green drink that we use and asks for it every day. To make it more filling for you, mix it with almond milk, yogurt, banana, mango and a liquid Omega 3 oil (or freshly ground flaxseeds work well too).
3. Exercise. Make sure your child gets plenty of exercise, even during the winter months. Just make sure that they have lots of layers to keep them warm, but can take off a layer when they begin to warm up. I had a mentor in Chiropractic school who used to say “A body at rest tends to stay at rest, a body in motion tends to stay in motion.” Even if your child is exhibiting signs of a minor cold, it is more likely that they would do better by running around a bit to “kill of the virus”, but increasing their body temperature.
4. Fever/Cough/Sneezing. Our body is intelligent, we have built-in mechanisms so that it can heal itself. For instance, when we get a fever, that’s our body’s way of getting rid of foreign intruders. When we have a low grade fever, for example, we most like have a virus and our body knows that a virus cannot survive at 99 degrees. When we have a higher fever, we most likely have a bacterial infection. Letting our body exhibit that fever will most likely result in it killing the bacterial intruder. But, we think we are smart and take a fever reducer. So, instead of being sick for 24 hours, we might be sick for 10 days until our body can finally kill off the intruder.
The same thing is true for sneezing and coughing. That is another way our body gets rid of the bacteria or viral infection. When we stop it with over-the-counter medications, we might be prolonging the illness. My daughter who is approaching her 5th birthday has never taken any over-the-counter medication or antibiotic for a cold or any other illness. Not that I haven’t been tempted. It’s difficult when you see your child suffering, but, if you trust your instincts and let the body do its own thing, your child’s immune system can get stronger and will fight infection easier. My daughter is extremely healthy now and rarely gets sick. It is true that she will receive a chiropractic adjustment as soon as I notice that she is appearing sick, but it rarely develops into anything that lasts more than a few hours.
While there are many natural things you can do to achieve a healthier body, it is also important to have a medical doctor if and when your child needs medical intervention.
5. Flu Vaccine. Despite what the media and health “officials” say, the flu vaccine is quite controversial. The vaccine is filled with toxins; you have to wonder why this vaccine is pushed on the public. When the vaccine is created, it is far in advance of any knowledge of which strains of the flu will present itself each year. The manufacturers’ of these types of vaccines have to guess which strains will be prevalent that year. They say that they have a 50-50 chance of getting it correct. The government is great at using fear to get people to get vaccinated but not great at presenting ways to prevent the flu instead. It seems that every year they predict that this year will be terrible and use some incredible statistic about the number of flu-related deaths each year. What they don’t tell you is that many flu-related deaths are people whose immune systems are already compromised with other illnesses.
Some of the ingredients commonly found in the flu vaccine are: formaldehyde (a preservative commonly used to embalm), MSG which is a neurotoxin, chicken embryos (some people have allergies to eggs), thimerosol (mercury), gentamisin sulfate & polymyxin B (antibiotics), Go to http://www.flumist.com/Flumist-Side-Effects.aspx for a list of possible side effects and contraindications of the flumist vaccine. One of the big problems I have with the flu vaccine is the lack of informed consent by those administering the vaccine. So, instead of taking a chance with the flu vaccine with its potential serious side effects, try one of the following to boost your immune system.
6. Sleep. I can’t emphasize this enough how important sleep is to keeping your immune system strong. If you think about it, when you’re sick, your body makes you tired so that you will sleep. When you are resting, that is the time when your body repairs itself. It can’t be healing your body while it is focusing on other activities. Toddlers should get about 11 hours per night, especially if they are not taking naps. I have found, not only with my 4 ½ year old, that the earlier I get her to bed, the later she sleeps in the morning.
7. Chiropractic. Take your child to a pediatric chiropractor and see if your child would benefit from chiropractic care. Chiropractic treatments (called an adjustment), release white blood cells into your blood stream and can directly boost your immune system. The philosophy of chiropractic states that the body has an innate ability to heal itself, if you just give it an opportunity. When you receive an adjustment, it works on the neurological system, which controls the functioning of all of your organs in the body. The adjustment will reduce interference to the nervous system which might be causing the lack of health.
You might ask why an infant or toddler might need chiropractic care. Well, the birth process can be very traumatic on a child’s spine plus, infants and toddlers fall frequently when they are learning to walk or just playing at the playground. This can cause misalignments (we call them subluxations) of the spine, and if left untreated, can cause ill health, scoliosis, or other ailments. Every time I see my daughter starting to get sick, I adjust her immediately. I have seen her fever reduce from 103 degrees to 99 degrees within 20 minutes of receiving an adjustment. Most of the patients I have worked with since 1993, found that they don’t get sick as frequently as they used to since beginning chiropractic care. Or, if they do get sick, they recover much quicker. Adjustments are gentle and safe for both children and adults. To find a pediatric chiropractor near you who has received post graduate training in gentle techniques, go to www.icpa4kids.com.
8. Homeopathy. Homeopathic remedies are safe and there are specific remedies great for kids at combating a variety of health problems including colds and flu, sinus infections, etc. You can either go to someone who practices what is called Classical Homeopathy or someone who uses Contemporary Homeopathic Remedies. A Classical Homeopath will spend some time trying to figure out the right remedy for you or your child (a constitutional remedy) and will have you take that remedy to “peel off the layers” to achieve better health. When you get sick, that person might recommend a different remedy for the acute problem, but will usually have you return to your constitutional remedy when you are feeling better.
A person using Contemporary Homeopathic remedies will use muscle testing or something equivalent to find the right formula. These formulas are a combination of homeopathic remedies, herbs and essences and are safe. There are some contemporary homeopathic remedies that are water based in a spray that will allow you to put the remedy in water, spray it on your face or in your mouth. A popular homeopathic remedy specific for the flu is Oscillococcinum, which you take at the first sign of the flu.
9. I’m also a big fan of Acupuncture and Ayurveda, although I haven’t been educated in either of these modalities. Both are extremely safe and like chiropractic and homeopathy, will work on helping the body get back into balance so that it can heal itself.
10. Finding the right practitioner who can treat your child and your family that you feel comfortable with is the most important thing. All of these complimentary health care treatments are excellent, and some are best when blended with each other. While there is a place for prescription medications, most doctors will agree that they are not appropriate for children in most cases of colds, flu and other common childhood ailments. None of the medications have actually been tested on children, so there is no way of knowing exactly how each child will respond. It makes more sense to boost your child’s immune system naturally but to have a doctor who will work with you in the event your child does need either an over-the-counter or prescription medication.

Today IS the first day of the rest of your Life!

I’ve always loved this saying although I must admit, I didn’t always think this way. I’ve learned to understand how important it is to put the past behind us (the good, the bad and the ugly) and look at the present. While the current economic conditions may not be great at this time, you can still control your present and future.

For those of you ready to take charge of your life, read on.

First, we have to change the way we think. When we find ourselves dwelling on the past, or thinking negatively about our present…STOP. Just stop thinking about those negative thoughts. This may not be easy to do initially, but over time you will recognize those negative thoughts and stop it. I truly believe in the ability to manifest positive and negative things in our lives by our thoughts and actions. This can be how much success we attract into our life or the health status of our body.

Have you ever noticed the genuinely positive people in your life always seem to attract more positive things? They rarely get sick, their kids are doing great, and their professional life is working well. As a chiropractor I’ve noticed my colleagues that are upbeat tend to be the most successful. If you think about it, would you prefer to be around someone who is positive or negative? So, if you are positive about your life, despite what obstacles you’re encountering, you are going to attract other positive people. It might be a new employer who will give you the respect you deserve, new friends that are upbeat and fun, or new clients.

Candace Pert, Ph.D. talks about this phenomenon in her book “Molecules of Emotion”, although she relates it more to the health of your body then your wallet. She discusses about how cells can actually become healthier when you visualize healthy cells. I was very fortunate to see her speak in person while I lived and practiced in Northern Virginia. Another aspect that I found interesting (and true in practice) is how important it is to have the “right” practitioner working with you. Working with someone who truly believes and wants to see your health improve will result in better health than someone who doesn’t think about that.

So, starting today (not tomorrow, next week or next month), stop those negative thoughts that want to creep into your head. If you find yourself daydreaming about how great you had it two years ago, or whenever, STOP. Instead, start imagining yourself living the life you want to lead, in the home you want to live in, in perfect health, surrounded by caring and loving friends and family. Write down what you’d like to have in your life. Write an affirmation and read it at least five times per day.

You can manifest all of the wonderful things you want to have in your life. Start today, because today is the first day of your life.