tag:blogger.com,1999:blog-63035986961400061642012-02-16T18:47:15.012-08:00These are stories I wrote for HealthBeat magazine, a special sections publication of the Pasadena Star-News and the San Gabriel Valley Tribune.Mary Roynoreply@blogger.comBlogger91100tag:blogger.com,1999:blog-6303598696140006164.post-2339433274254602882008-06-23T16:42:00.001-07:002008-06-23T16:44:38.083-07:00By Mary Roy<br /><span style="font-size:85%;">HealthBeat June/July Issue<br />Published May 25, 2008</span><br /><br />“Be kind to your skin from within, and your skin will be kind to you,” my father used to say. I didn’t really get it at the time (ah, youth) but as I’ve aged, it has certainly come into focus. There’s more to eating healthily than keeping your figure in good shape. There’s an even bigger part of your body to consider: your skin. You can’t eat poorly and expect to have a flawless complexion. Swap those chips for a cup of yogurt and you might just see a difference.<br /><br />One the most important components of skin health is vitamin A, an antioxidant that neutralizes harmful elements in our skin, helping prevent wrinkles, resist infection and keep our skin youthful. A good source to get it is in low-fat dairy products, as well as broccoli and carrots. Experts say that the health of our skin cells is dependent on the amount of vitamin A in our diet.<br /><br />Low-fat yogurt is not only high in vitamin A, but also in acidophilus, the "live" bacteria needed for intestinal health. Anything that helps keep digestion normal is also going to be reflected in your face.<br /><br />Two-thirds of the vitamin A in the typical American diet comes from carotene, which is part of the yellow pigment in fruits and vegetables. Carotene is turned into vitamin A by our body, and is crucial to healthy skin. Deep orange? Think sweet potatoes, carrots and apricots. Dark green? Try spinach, collards and broccoli. Consuming more foods high in carotene is a simple way to increase your body's vitamin A to healthy levels without reaching toxicity.<br /><br />Mangoes are also an excellent source of vitamin A. They have more than 80 percent of the daily requirements.<br /><br />The antioxidants in Vitamin E protect against skin damage and premature aging. Almonds have 150 percent of your daily need for vitamin E. So go nuts.<br /><br />The selenium in cottage cheese is an essential mineral that teams up with vitamin E as a powerful antioxidant that fights off free radicals. It can also aid against skin cancer as well as fight dandruff.<br /><br />Avocados contain a wealth of essential oils and B-complex vitamins that nourish your skin. They also have a lot of niacin (vitamin B3), which is anti-inflammatory. It soothes irritated skin and can calm red, blotchy skin. Try using half an avocado with yogurt and frozen berries instead of bananas to thicken a smoothie. The avocado gives it a creamy, nutty flavor.<br /><br />Beware of alcohol and coffee, which cause the small vessels under the skin to widen. These results are usually only temporary but excessive drinking both alcohol and coffee will cause permanent widening of the blood vessels making them noticeable thread veins.<br /><br />In addition to diet, a good skin care regimen is essential. What you put on your skin is just as important as what you eat. Commercial products often contain ingredients and chemicals that are absorbed by your skin and into the bloodstream where they can be harmful to your overall health.<br /><br />I spoke with Laura Hirsch, a licensed esthetician in Sierra Madre with an extensive background in skin care. I brought a few practical questions I had gathered from friends and co-workers. For instance: What are two absolutely must-have products for the busy woman who doesn’t want to fuss with a lot of steps. Hirsch says that a great cleanser and moisturizer are indispensable for any skin care routine. Check labels on store-bought products and steer clear of ones that contain alcohol and mineral oil. Alcohol is harsh on the skin, stripping it of its natural oils. Mineral oil clogs pores and allows dirt to build up and form milia, deep seeded white bumps that form when skin cells become trapped rather than slough off naturally.<br /><br />Exfoliation can go a long way in helping deal with milia-prone skin. When choosing an exfoliant or scrub, choose one with silicone beads that are round and gentle with no rough edges, and Hirsch says, “stay away from apricot scrubs.” The components in them have nuts and pits that scrape and tear your skin, leaving the evidence behind in broken capillaries. My skin analysis revealed milia as well as broken capillaries. Needless to say, I threw out my apricot scrub (albeit a “gentle” one) and tried a homemade scrub Hirsch suggested. I made a paste with baking soda and water. Gentle, cleansing, and draws out toxins. Loved it. Keeping it.<br /><br />She also recommends washing your face twice, cleansing once to remove dead skin cells and dirt, and then again to wash the remnants away. Her number one essential for getting and maintaining healthy skin is to drink water and lots of it. I was thinking I was in the clear since I drink a lot of water, but when Hirsch performed her complimentary skin analysis on me, turns out my skin is dehydrated. Whoops. Guess I don’t drink as much water as I thought.<br /><br />The next most crucial product for your skin is sunscreen. Find one with titanium dioxide and a full spectrum of UVA and UVB blockers. We receive UV rays not only from the sun, but from other sources such as fluorescent lights at work, at the mall and in front of our computer monitors. Hirsch says to reapply sunscreen indoors as well as outdoors, every 2-3 hours.<br /><br />Facials are another essential way to keep your skin in shape. A deep cleansing designed to eliminate clogged pores, blackheads, and other impurities affecting the appearance and overall health of the skin, facials are to the skin what exercise is to the body. It strengthens and tightens the muscles, circulates and detoxifies. Treatments incorporate a variety of steps that can include the use of creams, masks, peels, steam, exfoliation, extraction, lotions, and massage. They were once thought to be only for women, but men get facials too. Depending on the health and condition of your skin, recommendations will vary to maintain the health and beauty of your skin. Hirsch says, “A facial is training wheels for your skin. It teaches your skin how to take care of itself.”<br /><br />Although you won’t get the “workout” your skin needs or a diagnosis of your skin type without seeing a skin care expert, you can certainly try at-home mini facials. There are ingredients in your home you can use to benefit your skin unlike over-the-counter products. See the sidebar at the end of this article for some home skin care recipes.<br /><br />The ancient Indian healing tradition of Ayurveda (“life science”) is creating waves in the world of natural skin care. Industry leaders are touting the benefits of ayurvedic, and spas offering ayurvedic rejuvenation therapies are sprouting up across the country. Ayurveda has sophisticated knowledge to offer in the area of herbal skin care.<br /><br />The first step in the ayurvedic approach to skin care is finding out your ayurvedic skin type. Ayurveda teaches that each person is a blend of three doshas, also called vital energies or constitutions, within the body - Vata, Pitta and Kapha. The three principles are combinations of the five elements — Vata, air and space, Pitta, fire and water and Kapha, earth and water. A person's ayurvedic skin type can be one of these, or sometimes a combination of two of these doshas. Each person is born with an optimal balance among the three doshas. Later in life, negative health may arise from an imbalance in the three doshas - and the science of Ayurveda is used to bring back this essential harmony.<br /><br />There are online quizzes you can take to figure out your dosha and how to care for your skin and health, but the best way to ensure accuracy is to visit an ayurvedic practitioner. He or she can conduct a physical examination, identify your dosha and provide specific recommendations.<br /><br />Remember, drinking plenty of water, eating fruits and vegetables, and getting enough rest are the best ways to achieve healthy and radiant skin. Exercise your skin with monthly facials and always “be kind to your skin from within.”<br /><br /><br /><br />Some of the information in this story was excerpted from: yourtotalhealth at ivillage.com and seasonsindia.com<br /><br />SKIN CARE AT HOME<br /><br />REMEDIES<br />Dry skin or Excema: Almond oil, virgin coconut oil/butter<br />Sunburn: Aloe Vera, cucumber, avocado, strawberry juice<br />Toner: Green tea, chamomile or ginseng tea (made with mineral or distilled water) with lavender or lemon oil.<br />Puffy Eyes: Chamomile cold compress, cucumber slices, green tea bags<br />Dark Eye Circles: Cooled tea bags<br />Lip Balm: Coconut butter alone or add peppermint or spearmint oil<br />Acne Treatment: Coconut butter with drops of tea tree, lavender or patchouli oil<br />Wrinkles: Coconut butter with rose, orange or patchouli oil.<br />Firm: Wheat germ oil (prick a capsule), or mashed banana.<br />Moisture Mask: Avocado with shredded cucumber.<br /><br />Prick a capsule of Vitamin A, E, or wheat germ oil and smooth directly onto your skin, add to coconut, almond or apricot oil, or to your toner.<br /><br />RECIPES<br />Moisturize<br />1. Mash one whole avocado.<br />2. Add 1 tsp flaxseed oil and 1 tsp honey.<br />3. Mix together until smooth and creamy.<br />4. Apply to face and let sit for 15-20 minutes.<br />5. Rinse with warm water.<br /><br />Baking Soda Scrub/Exfoliant<br />1. Mix baking soda with warm water to form a paste.<br />2. Apply to face in circular motions as you would a scrub or exfoliant.<br />3. Rinse clean.<br /><br />Sensitive Skin Soother<br />1. Saturate a washcloth in one-quart warm (not hot) chamomile tea. 2. Press cloth over face, flooding skin with liquid; hold against skin for five seconds.<br />3. Rinse cloth, resaturate and repeat two more times.<br />4. Finish by gently patting face with a clean, dry towel.<br /><br />Homemade Lip Toner<br />1. Saturate a black tea bag with warm water.<br />2. Press over clean lips for five minutes. Repeat if desired.<br />Black tea is high in tannic acid which retains moisture and keeps lips smooth and taut.<br /><br />Dry Hands<br />1. Mix one cup of boiling water with one half cup of bran and let cool.<br />2. Immerse hands into mixture and massage into hands.<br />3. Rinse with warm water and follow with a hand moisturizer.<br /><br />Flaky Skin<br />1. Mix one quarter cup honey with one quarter teaspoon ground cloves and smooth on face.<br />2. Leave on 15 minutes.<br />3. Rinse thoroughly.<br /><br />Remove Redness from a Pimple<br />Squeeze a little eye-redness-reliever on a cotton swab and hold it on the pimple for 15 seconds or until the redness disappears.<br /><br />Reduce Shine or Oily Skin<br />Try this natural astringent<br />1. Combine 10 drops lemon juice with half a cup cold water.<br />2. Saturate a cotton ball with the mixture, dab over skin and do not rinse.<br />AND/OR<br />1. Put one half of a cucumber in a blender and blend until smooth; apply to face. 2. Leave on for 15 minutes then rinse.<br />3. Follow with a lemon juice toner.<br /><br />Seal your Pores<br />Close your pores with a skin tightening all natural clay or mud mask, or try this recipe.<br />1. Mix one egg white with a few drops of lemon juice.<br />2. Using a brush, massage onto clean skin. Leave on for five minutes.<br />3. Rinse with warm water.<br /><br />RECOMMENDED READING<br />The Skin Type Solution by Leslie Baumann<br />This book help you identify your type of skin so you can choose products that really work.<br />www.balanceayurvedic.com, click on “articles” to read about Ayurveda, also has ayurvedic products<br />www.skincareandbodywork.com, for skin care, facials, massage therapy and ayurvedic therapy, located in Sierra Madre.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6303598696140006164-233943327425460288?l=healthbeatstories.blogspot.com' alt='' /></div>Mary Roynoreply@blogger.com1tag:blogger.com,1999:blog-6303598696140006164.post-42913695017336283962008-03-20T15:14:00.001-07:002008-03-20T15:15:04.389-07:00By Mary Roy<br /><span style="font-size:85%;">HealthBeat March Issue<br />Published February 24, 2008<br /><br /></span>Have you had your phytonutrients today? How about your antioxidants? Phytochemicals? Come on now, how are you going to fight off all those nasty free radicals? We hear a lot about these things but how many of us truly understand what they are and how they work? Making better choices is so much easier when we understand what and why we should make those choices.<br /><br />For starters, the phyto in phytochemical means “plant.” Phytochemicals and phytonutrients (same thing, interchangeable terms) are the plant chemicals in the pigments that give plants their bright colors and which fight disease. They are associated with prevention or treatment for at least four of the leading causes of death in Western countries — cancer, diabetes, cardiovascular disease and hypertension.<br /><br />A free radical is any atom or molecule that has an “unpaired electron” in the outer ring. This means that there is an odd number since “pairing” of electrons goes by twos, so it “steals” an electron from another molecule. The atom becomes very reactive and is then termed a “free radical” and can cause damage to the cell when they encounter. When free radicals kill or damage enough cells in an organism, the organism ages. (1)<br /><br />Some free radicals occur normally during metabolism, and sometimes the body’s immune system’s cells create them to fight viruses and bacteria. However, free radicals are also created by environmental factors such as pollution, radiation, cigarette smoke and herbicides. Normally, the body can handle free radicals, but if antioxidants are unavailable, or if there is excessive free-radical production, damage can occur.<br /><br />Antioxidants are nutrients in our foods that can prevent or slow oxygen damage (anti-oxidative) to our bodies. Antioxidants neutralize free radicals by donating one of their own electrons, ending the electron-”stealing” reaction. Because they are stable, they don’t become free radicals by donating an electron. They act as “free radical scavengers,” preventing and repairing damage done by the radicals.<br /><br />Well-known antioxidants include enzymes and other substances such as vitamin C, vitamin E and beta carotene (which is converted to vitamin A) that are able to counteract the damage of oxidation. The best way to achieve optimum antioxidant and nutrient intake is to eat a lot of bright colored vegetables and fruits.<br /><br />Vitamin E is the most abundant fat-soluble antioxidant in the body. It’s one of the most efficient chain-breaking antioxidants available, and a primary defender against oxidation.<br /><br />Vitamin C is the most abundant water-soluble antioxidant in the body and acts primarily in cellular fluid. It is a big combatant of free-radical formation caused by pollution and cigarette smoke. It also helps return vitamin E to its active form.<br /><br />Pigment Power<br />Rich, bright colored vegetables and fruits are loaded with plant chemicals and antioxidants. They are also naturally cholesterol-free, low in fat and calories, and high in fiber, vitamins and minerals. So the more varied the colors on your plate, the more nutrients you get. But just one bright color on your plate isn’t enough. Scientists think the colors work together, so it’s not enough to just eat red or green. The goal is to design your plate with a variety of colors. Include as many plant-based foods in your daily diet as possible (which may mean eating the colorful skins, the richest part of the phytonutrients). Experts and nutritionists agree we need a minimum of five daily servings of fruits and vegetables, although 10 servings per day are essential for maintaining optimum health. See the end of this article for a categorized list by color.<br /><br />Though it sounds overwhelming, five to 10 veggies and fruits a day is really not difficult when you realize how much really makes up a serving. Just half a cup of diced fruit or veggies is a serving, as is one medium piece of fruit, six ounces of fruit or vegetable juice, one cup of raw leafy greens, or a quarter cup of dried fruit. Here are some ideas for adding more color to your diet:<br /><br />• Start your day with juice<br />• Add fruit to your breakfast cereal, oatmeal, pancakes or yogurt<br />• Put tomatoes and spinach greens on your sandwich<br />• Snack on whole fruit, fruit salad or veggies like baby carrots<br />• Drink vegetable or fruit juice before or with your meals<br />• Pile vegetables on your pizza<br />• Toss dried cranberries or mandarin oranges into your salad<br />• Eat main courses that include stir-fried, stewed, grilled or steamed veggies<br />• Include fruit in your dessert<br />• Bake with raisin, date or prune puree to reduce fat and<br /> increase fiber<br />• Add vegetables to casseroles, stews and soups<br /><br />The quality of our air, daily pressures, stress levels and our culture’s emphasis on unhealthy foods all contribute to the diseases that plague our generation. Fight the good fight of the antioxidants. Scavenge those free radicals. Building a strong immune system and maintaining a healthy heart is really just a rainbow away.<br /><br />COLOR CHART<br /><br />REDS<br />• Rich in lycopene or anthocyanins, a powerful scavenger of free radicals<br />• Protects against prostate cancer as well as heart and lung disease<br />Red apples<br />Beets<br />Red cabbage<br />Cherries<br />Chili peppers<br />Cinnamon<br />Cranberries<br />Pink grapefruit<br />Red grapes<br />Red peppers<br />Pomegranates<br />Red potatoes<br />Radishes<br />Raspberries<br />Rhubarb<br />Strawberries<br />Tomatoes (especially cooked tomatoes)<br />Watermelon<br /><br /><br />ORANGES &amp; YELLOWS<br />• Contain carotenoids and beta-carotene which converts to vitamin A<br />• Aids in health of mucous membranes and eyes<br />• Reduces risk of cancer and heart disease<br />• Improves immune function<br />Yellow apples<br />Apricots<br />Bananas<br />Butternut squash<br />Cantaloupe<br />Carrots<br />Grapefruit<br />Lemons<br />Mangoes<br />Nectarines<br />Oranges<br />Papayas<br />Peaches<br />Pears<br />Yellow peppers<br />Persimmons<br />Pineapple<br />Pumpkin<br />Rutabagas<br />Saffron<br />Yellow squash<br />Sweet potatoes<br />Tangerines<br />Yams<br />Yellow tomatoes<br />Yellow watermelon<br /><br />GREENS<br />• Contains chlorophyll<br />• Lutein (dark leafy greens, green peppers, peas, cucumbers, celery) - reduces risks of cataracts and macular degeneration<br />• Folate – (leafy greens, broccoli) a B vitamin, helps reduce risk of birth defects, good for heart health<br />• Cabbage and other cruciferous veggies (broccoli, cauliflower) protects again some cancers<br />Green apples<br />Artichokes<br />Asparagus<br />Avocados<br />Green beans<br />Broccoli<br />Brussels sprouts<br />Daikon radish<br />Green cabbage<br />Cucumbers<br />Green grapes<br />All fresh &amp; dried herbs: parsley, dill, basil, rosemary, thyme<br />Honeydew melon<br />Kale and other bitter greens<br />Kiwi<br />Lettuce<br />Limes<br />Green onions<br />Peas<br />Green pepper<br />Green plums<br />Ripe green pears<br />Sea vegetables<br />Spinach<br />Sprouts<br />Zucchini<br /><br />BLUES &amp; PURPLES (&amp; BLACK &amp; MAGENTA)<br />• Contain powerful antioxidants anthocyanins found in blueberries, grapes and raisins, protect cells from damage<br />• Aids against cancer, stroke and heart disease<br />• Blueberries are thought to help improve memory function<br />Blackberries<br />Black cherries<br />Black pepper<br />Blueberries<br />Chocolate<br />Eggplant<br />Figs<br />Juneberries<br />Plums<br />Prunes<br />Purple cabbage<br />Purple grapes<br />Radicchio<br />Raisins<br />Red wine<br />Swiss chard<br />Tea<br />Vanilla<br /><br />WHITES<br />• Contain the pigments anthoxanthins<br />• Health-promoting chemical allicin may help lower cholesterol and blood pressure, may reduce risk of stomach cancer and heart disease<br />• Potatoes contain the mineral potassium<br />Cauliflower<br />Garlic<br />Ginger<br />Jicama<br />Mushrooms<br />Onions<br />Parsnips<br />Potatoes<br />Turnips<br /><br />1.healingdaily.com<br /><br />SIDEBAR BOX<br />One of the most harmful things we can do is consume soft drinks regularly. One 12-ounce can of cola is so acid it needs to be diluted with 100 times as much water just to bring it to a level that is safe for the kidneys to excrete it. If the diet does not have enough minerals from “vegetables” to make the liquid safe, the body pulls the minerals it needs from our bones. (Nutrition News, Nov. 2007)<br /><br />RECOMMENDED READING AND RESOURCES<br /><br />“What Color Is Your Diet?” by Dr. David Heber<br />“7-Color Cuisine – Making healthy, colorful foods a lifestyle for nutrition and good eating” by Marcia Zimmerman<br /><br />www.kidshealth.org/parent/nutrition_fit/nutrition/habits.html<br />A website resource for parents who want to incorporate more healthful into their family’s diet, with tips and strategies for helping kids get involved.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6303598696140006164-4291369501733628396?l=healthbeatstories.blogspot.com' alt='' /></div>Mary Roynoreply@blogger.com0tag:blogger.com,1999:blog-6303598696140006164.post-90506381645217939462008-03-20T15:12:00.001-07:002008-03-20T15:14:34.989-07:00By Mary Roy<br /><span style="font-size:85%;">HealthBeat February Issue<br />Published January 20, 2008<br /><br /></span>We all know the law of gravity. What goes up must come down. The earth has a gravitational pull. We consider it when we construct things like buildings and airplanes. We accept the law of gravity as a truth and we utilize it. In the same manner, the fact that everything in the human body is interconnected is also a truth that can and should be utilized by all medical systems. Our emotions can affect us physically, and our physical health can impact our moods. A human being is a responsive organism, and it expresses itself physically, emotionally and mentally. Homeopathy utilizes this truth, approaching each individual holistically, taking into account all three of these levels at once.<br /><br />The word Homeopathy comes from the Greek words, homeo (meaning similar), and pathos (meaning suffering) and is a system of medicine based on the theory of “like cures like.” The theory can be traced back as far as Hypocrites, but it was the work of an 18th century German doctor, Samuel Hahnemann, that developed it into an effective practice.<br /><br />Homeopathy is a system of medicine that utilizes micro-doses of natural substances: herbs, bark, seeds, berries, flowers, minerals and animal matter. A substance, which in large doses causes a particular symptom in a person, administers that same substance to the person in very small doses in order to relieve or cure. This is a biological principle called the Law of Similars. For example, if the symptoms of your cold are similar to poisoning by mercury, then mercury would be your homeopathic remedy. The substances are extremely dilute, and interestingly, the more dilute a homeopathic medicine is, the more effective it is in treating illness.<br /><br />It is commonly thought that similar principles are used in conventional allergy treatments and in vaccines but the approaches are in fact, vastly different. Conventional medicine injects an allergen into the patient that forces the body to react, bypassing the natural barriers in the body, confusing and eventually weakening the immune system. Alternatively, a homeopath treats the patient to restore the immune system so it no longer reacts to the allergens ever again. Strengthen the immune system and the body itself kills the invader.<br /><br />Homeopathy considers symptoms as a sign the body is attempting to heal itself. A fever can develop as a result of an immune response to an infection, and a cough and runny nose are the result of the body trying to rid itself of a foreign invader. Homeopathy strives to naturally activate the body’s own ability to self-heal. Symptoms occur as a sign of a deeper underlying situation that needs to be addressed.<br /><br />Linda Johnston, MD, DHt and Homeopath in Van Nuys states, “a symptom can mean any characteristic from any of your three levels, which may include physical complaints, emotions, thoughts, reaction to stress or weather conditions, sleep patterns, food preferences, childhood experiences, family, social and work experiences among other important areas.” Pay close attention also to things like appetite, energy level, what makes a symptom feel better or worse, when the symptoms first occurred, or any sensitivities (to light, cold, heat, touch, criticism, etc.). The symptoms guide the doctor to the correct remedy. This individualization is a key principle of Homeopathy.<br /><br />Most of us have a few nagging ills that we’ve had for so long we don’t even notice them anymore (i.e. cold feet). Pay attention to them. Homeopaths study symptom patterns and then match the patterns with the subsequent remedy. Empowering the body by giving it a little bit more of exactly what it needs to fight the ailment will enable it to do what it wasn’t able to do before — defeat the disease. Now the symptoms are no longer needed and they simply disappear.<br /><br />Homeopathy is the second most widely used system of medicine in the world. It is successful because it is extremely effective. When the right remedy is taken, results can be quick, complete and permanent. Another reason it is popular is because it is safe, and can be taken with other medication without producing unwanted side effects. Even pregnant women and babies can use homeopathic remedies, as it works in harmony with the body’s immune system. Some conventional medicines work against the immune system, such as cough medicine, which suppresses the cough reflex as the body attempts to clear the lungs. Homeopathic remedies are non-addictive and completely holistic, treating all the symptoms as one, which means that it is treating the cause, not the symptoms. Most symptoms treated with Homeopathy do not return.<br /><br />Prescribing the right homeopathic remedy can take a little time. The remedy you take has to be matched to your particular symptoms – where it occurs, what brings it on, what type of pain it is, what aggravates it, etc.<br /><br />Most people first come to Homeopathy when they feel they’ve gone as far as they could with conventional medicine. Studies have found that many people who seek homeopathic care are looking for help with a chronic condition. It may be that conventional medicine has been unable to help at all, or that the side effects are simply not worth the discomfort. The use of conventional drugs and preparations often means the risk of side effects, and in some cases, the “cure” is worse than the problem. Unlike powerful pharmaceutical drugs, homeopathic remedies do not create side effects.<br /><br />Long-term (chronic) illnesses are deeper rooted than short-term illnesses and are more difficult to treat successfully at home, so guidance from a homeopath should be sought. Homeopaths have studied thousands of symptom patterns. On a first time visit, the patient is interviewed, which can sometimes take up to three hours. They collect your symptoms, identify the patterns and match them to the patterns of a remedy. Johnston says she has seen every infirmity from diabetes to infections to cancer. Short-term illnesses can be treated successfully at home, which is what attracts many people to Homeopathy in the first place.<br /><br />There is a popular misconception that other forms of alternative medicine, such as herbal, nutritional supplements, or chinese herbs are also completely safe to self-prescribe, because they are 'natural.' This is not true. Homeopathy is safe because everything is very very dilute; many herbal remedies and supplements can cause lasting damage if not taken carefully.<br /><br />Many naysayers argue there is no scientific proof to support Homeopathy. Modern scientific methods have failed to provide explanations for its success, or even why it works. This criticism is not unique to homeopathy, as other modes of alternative medicine also fall under this scrutiny. Some people feel if homeopathy appears to be safe and helpful, then scientific explanations or “proof” of this alternative system of medicine are not necessary.<br /><br />Johnston says, “Look at the facts. Homeopathy works, people get healed. Scientifically, the bee shouldn’t be able to fly. Ask any engineer. After observation, they would say ‘It can’t fly.’ And yet it does. So much for scientific equations.”<br /><br />However, she continues, “If I’m in a car accident and break a bone, I’m going to see an osteopathic surgeon. A patient should go to whomever is going to help them the best.”<br /><br />A growing number of veterinarians are also using homeopathy in the treatment of many dogs and cats and have had excellent results with many conditions including arthritis, immune system illnesses, irritable bowel syndrome and allergies. Some of these ailments may be caused or aggravated by flea collars, flea dips, mange and worming treatments that expose animals to insecticides and poisons.<br /><br />Homeopathy works dramatically, deeply and safely to improve or cure a large variety of conditions. The resurgence of Homeopathy is a reflection of a demand for a more direct, affordable, and individual-based medical system.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6303598696140006164-9050638164521793946?l=healthbeatstories.blogspot.com' alt='' /></div>Mary Roynoreply@blogger.com0tag:blogger.com,1999:blog-6303598696140006164.post-82689508078538725212008-03-20T15:09:00.000-07:002008-03-20T15:12:59.914-07:00By Mary Roy<br /><span style="font-size:85%;">HealthBeat January 2008 Issue<br />Published December 23, 2007<br /><br /></span>Remember the good old days when we spent our days hunting and gathering, chopping wood, hauling it to the house and swinging cast iron pots hither and yon? Just getting food on the table was a day’s labor. We didn’t need to squeeze exercise into our busy days because our busy days were the exercise. But of course we don’t remember those days, they were way before our time. In today’s culture, we’ve built structures that we must drive our cars to, pay memberships for, and get on machines to give our bodies the exercise it needs to maintain its health. And now…some of us don’t even have the time to do that. We’ve created a fast-delivery society to provide us more time and yet, we’ve managed to have less time. Curious. But that’s another article. Exercise takes time and people are short on time. But as my jazzercise instructor says, “If we can find time to eat, we can find time to exercise.” Let’s get real about what we can do.<br /><br />Cinnamon Alvarez, Jazzercise instructor in La Verne and Claremont, feels strongly that we can make the effort to schedule activity into our busy lives. She says matter-of-factly, “You have to pay your taxes – you have to exercise.” She suggests running errands – literally. Most everyone can at least walk, so walk to the store, to a lunch date or to your child’s sporting events. Play with your kids or do fun activities together like bicycling, walking or running. Take a break and walk with a friend to get out of the house for a while.<br /><br />Alvarez also is a business owner and takes the occasional business trip. She sees the excursions as “the perfect excuse to involve other people,” whether it be golf, running, skiing or walking. She checks out the area where she’s traveling for local trails, golf courses, gyms or classes, etc., and says, “you can always recruit someone, and you create accountability for yourself. You develop a reputation for being active.”<br /><br />When planning time off, she seeks out “active” or adventure vacations, planning her trips around fun activities. “To me, fitness is successful if you enjoy it.” So find something that you enjoy, and do it.<br /><br />Ideally, we should exercise at least three times a week for an hour, with 30 minutes of walking every day. If you can't put in a full 30 minutes during your day, break it up into 10 or 15 minute segments. Try getting up a few minutes early to take a walk, use 15 minutes of your lunch hour to walk the stairs or around the building. Walk the dog or do light strength training with free weights after work. The trick is to use what time you do have to your best advantage. Do the things you already know – walk more often, take the stairs, stand up and move around. Do bursts of exercise in even smaller 5- or 10-minute segments.<br /><br />The key to burning calories within short workouts is to crank up the intensity. Shoot for 10 minutes of running, speed walking, stair-walking (walk down slowly to recover), or taking hills by walking or running up fast and then walking down slowly. To warm up, jog in place, jump rope or do jumping jacks to loosen the muscles and get your blood flowing to prevent injury. You can use those same exercises for 30 seconds to one minute to get your heart rate up, as well as lunges, ski hops, step jumps, squat hops, skipping, or dancing around the house singing into your hairbrush.<br /><br />When you don’t have a lot of time for weight lifting, focus on the large muscle groups to get the most out of it. Do your reps at a slower pace, four counts up and four counts down to challenge the muscles. You can do this while watching television or whenever you find the time. Again, work as hard as you can to get your heart rate up. Alvarez emphasizes the power of the mind. When you’re working out and you’re at a peak point, and your body is working its hardest, say out loud, “that feels good.” You’re telling yourself it feels good and giving the moment a positive association.<br /><br />Resistance bands are a great choice for a quick workout and for building bone density. They also involve other muscles that using a free weight does not. For traveling or work, they’re lightweight and take up practically no room in a suitcase or desk drawer.<br /><br />Use a balance ball to benefit while sitting. As you sit on the ball, your body is constantly making small adjustments with the postural muscles, abdominals, gluteals (buttocks) and leg muscles. It’s “active” sitting rather than slumping or lying around, and balance balls have been used for many years in physical therapy. Just sitting on it positions the spine in a neutral alignment and calls the core (torso) muscles into action, as well as the abs, obliques and back muscles.<br /><br />When you have to take an elevator, try balancing on one leg. It’s a form of resistance training. Going up, stand on your right leg. Going down, stand on the left. You're forcing the supporting muscles – the quadriceps, the hamstrings and the glutes to work harder. Once it becomes easy for you to do, start bending the standing knee slightly to further challenge your muscles.<br /><br />Get in and out of chairs as slowly as possible. Try four counts up and four counts down. This works the front of the legs. Tuck in your abs, pull your shoulders back, and tuck your glutes under with a slight forward pelvic tilt. The longer you take, the more you work your leg muscles.<br /><br />Wear a pedometer that counts your steps with a goal of 10,000 steps a day. To increase your steps, park far away from buildings so you have to walk farther to your destination, take the stairs instead of the elevator, power walk on your lunch hour to help keep your energy level high and your head clear.<br /><br />With all the time we spend in the car this time of year, I wondered if there was anything we could (safely) do while driving. Alvarez does isometrics while she’s driving. At red lights, she’ll pull in her abdominal muscles and hold them until the light turns green. You can do this with other muscle groups as well, such as glutes, thighs, and pectorals. Only do this in stop-and-go traffic and never on the highway.<br /><br />Virginia Hildreth, a certified Yoga instructor at Neighborhood Yoga in Pasadena, also had some effective suggestions to keep your body engaged. Number one, she says, is “breathe.” She’s referring to long, deep, slow breaths in through your nose and out slowly through your mouth. Notice your diaphragm expand as you inhale. This will put you in a calmer yet more energized state. Deep breathing can lower your heart rate and blood pressure. Each time you exhale; relax something in your body. Most of us hold tension in our neck and shoulders so you may want to work that area first to relieve stress. Inhale bringing your shoulders up to your ears and then roll them back and down as you exhale. Do this several times.<br /><br />While standing in line for long periods of time, we tend to lean on one leg, which can cause imbalance and eventually lead to fatigue. Stand on both feet with all four corners of your feet on the ground. Slightly soften your knees (not buckling them), tuck the tailbone in, and stack your spine, opening up the space between the vertebrae. The spine has a natural curve to it, so don’t flatten your back, stack it one vertebrae at a time and rest your head on top. Keep the underside of your chin parallel to the floor, and again, says Hildreth, “breathe.”<br /><br />She offers a few quiet ways to get your spine moving, which in turn will relax the whole body. This can be done at work or at home, sitting in a chair. Sitting up straight, both feet planted firmly on the floor, slightly arch your back in a spiral flex and hold. Then slowly move out of that pose slightly rounding your back, shoulders moving forward, and hold. Next, twist to one side with your sit bones in the seat, breathing through the twist. Do this again to other side. And lastly, stretch. Lift your left arm up and to the right, slowly deepening the stretch, not too deep, but feeling your ribs pulling away from the pelvis, and keeping your heart center open (not collapsing the chest). Then do the same with your right arm in the opposite direction.<br /><br />These gentle moves can lower your stress level and help maintain a sense of well being and balance throughout your day. Remaining at this level of awareness may also motivate you to squeeze other types of exercise into your busy schedules.<br /><br />Remember that exercise can also be everyday activities such as walking while shopping, yard work, housework, and dancing. It will generate energy – and the more energy you have, the more you'll get done each day.<br /><br />Alvarez emphasizes, “Remember, it’s your well being. You owe your well being to the ones who know and love and care about you.”<br /><br />Websites<br />Quick exercises while at work or driving (click on the link “tuck and squeeze…”)<br />http://www2.oprah.com/health/omag/health_omag_200204_exercise.jhtml<br /><br />Resistance band exercises with photo demos:<br />http://www.rd.com/content/exercising-on-the-go<br /><br />Workouts at work:<br />http://www.popularfitness.com/articles/work-workouts.html<br /><br />Workouts on the go:<br />http://www.fabulousfoods.com/fitfab/articles/onthegoworkout.html<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6303598696140006164-8268950807853872521?l=healthbeatstories.blogspot.com' alt='' /></div>Mary Roynoreply@blogger.com0tag:blogger.com,1999:blog-6303598696140006164.post-78913979250555652632008-03-20T14:58:00.000-07:002008-03-20T15:10:59.460-07:00By Mary Roy<br /><span style="font-size:85%;">HealthBeat November/December Issue<br />Published October 28, 2007</span><br /><br />Oh boy. It’s that time again when the food comes marching in – to the office, to the parties, and to the thighs, belly and backside. It’s holiday time, and it’s high time we get hold of it. Not the food, but control. Let’s not allow the food to overwhelm us this year. Let’s make better choices, savor the food we choose, and enjoy the empowerment of those choices. So food – beware. We’re in charge and we won’t be consumed. And neither will you.<br /><br />Did you know that the average Thanksgiving dinner has over 2000 calories? And, that to gain five pounds from now to the end of January, all you have to do is eat an average of 200 calories per day more than you need (a couple of brownies here, an ounce of gravy there, some pecan pie)? It’s definitely challenging if you’re watching your waistline. The holidays are the times we typically splurge on the high-fat, high-calorie foods that also happen to be low in nutrients. We also tend to skip our workout routines. You can avoid this trap by planning ahead to succeed. Set up a positive expectation. Resolve now that you will not tolerate slipping backwards. Keep your standards up and don't settle. All you have to do is make the decision and expect success.<br /><br />Holidays are stressful and that is why we need to stay physically active. Weight Watchers uses the term “activity” rather than “exercise” to emphasize the simple fact that you need to move your body. If you don’t, the body doesn’t function quite as efficiently, including how it talks to you about the foods its wants. Activities can include everyday tasks such as housework, yard work, playing with the kids, shopping and walking, and can greatly relieve stress and get you through the season without sacrificing your health. Activity also regulates the appetite and burns calories.<br /><br />There is no substitute for balanced meals so be sure to eat regularly. Some people think if they skip meals they’ll be able to eat more, but skipping meals leads to low blood sugar, makes you hungry and leads to overeating. Therefore, before heading out to a holiday party, eat a light snack like fruit, a small yogurt or string cheese. Protein snacks satisfy and help you eat less. This also helps before you go out to do your holiday shopping. If you eat something before you leave, you won’t be as tempted to resort to a cookie or a scone with that nonfat pumpkin latte.<br /><br />Before attending any holiday party, make a plan of action. Decide which foods you really want and which ones you can do without. Plan ahead of time which ones you will have and leave the rest alone. It’s much easier to deal with if you’ve already planned for it. Also, avoid the grazing zone. Fix a small plate with your planned food and walk away, remembering to savor and enjoy it. When you’ve finished, pop in a mint or sip water throughout the evening and remain away from the food table.<br /><br />Alcohol is high in calories (150-450 per glass) and it also breaks down your resistance, so choose your beverages wisely. Calories from alcohol tend to be stored in the abdomen and people who are overweight actually gain weight more easily when they consume alcohol. Stick with wine coolers or light wines and beers and limit your alcohol intake to 1-2 glasses. Instead of Bailey’s or Kahlua, try Bloody Mary’s or diet beverages as mixers. Avoid high-caloric drinks like fruit punch, soda and egg nog. Since alcohol and coffee can dehydrate your body, drink plenty of water. It will help fill you up and keep you hydrated. Make it fun and drink sparkling water with ice and lemon.<br /><br />If you are staying with family or friends, ask if you can have space in their refrigerator and keep foods on hand to snack on like lean deli meats, cottage cheese or yogurt. Keep your favorite low-calorie energy bars close by. If you tend to overeat during family gatherings, plan and visualize what and how much you will eat before sitting down. Thanksgiving dinner is not an all-you-can-eat buffet. Watch your portion sizes. Make a conscious choice to limit high fat items such as mashed potatoes, green bean casserole and candied yams. If you cannot control the ingredients that go in to a dish, simply limit yourself to a smaller helping size. Here’s a great tip: fill half of your plate with vegetables, one quarter with lean meat and the rest with a starch of your choice. Enjoy a dessert. Eat slowly and stop when you are full.<br /><br />When the meal is at your house, serve low-calorie and low- or fat-free salad dressings. Fill the table with flavorful vegetable dishes and make reduced-fat versions of your favorites. Serve wild-rice stuffing, baked sweet potatoes, whole-grain rolls and angel-food cake. Make sugar cookies with a third less sugar – they're still delicious. For a lower-calorie frosting, light cream cheese mixed with a little honey is yummy. Leftover Turkey? Instead of turkey sandwiches, use the leftover turkey to make a pot of soup with fresh chunky vegetables. Experiment with new recipes. Do a search on the net and find many delicious yet healthy low-fat contemporary Thanksgiving recipes.<br /><br />Yes, we look forward to our favorite foods this time of year, and no you don’t have to deprive yourself. With a little planning, substituting and moving your body to the beat of empowerment, you can enjoy a healthy and delicious holiday season.<br /><br />SUBSTITUTIONS<br />1 whole egg 2 egg whites<br />sour cream low-fat plain yogurt or low-fat sour cream<br />milk skim or 1% milk<br />ice cream frozen yogurt<br />heavy cream<br />(not for whipping) 1:1 ratio of flour whisked into non fat milk<br />(i.e. 1 cup of flour + 1 cup of nonfat milk)<br />whipped cream chilled evaporated skim milk or other low-fat whipped products<br />cheese low-fat cheese (nonfat doesn’t melt well in cooking or baking)<br />butter light butter<br />cream of mushroom low-fat or nonfat cream of mushroom<br />oil applesauce 1:1 ratio (1/2 cup = 1/2 cup applesauce)<br /><br />Note: 1/4 cup unsweetened applesauce cuts approximately 450 calories and 50 grams of fat.<br /><br />TIPS FOR PREPARATIONS<br /><br />Meat<br />• Lean cuts of meat, i.e. turkey; white meats<br />• Trim visible fat off meats<br />• Remove skin from poultry<br />• Choose cold water heart-healthy fish such as tuna or salmon<br />• Reduce fat content by broiling, stewing or baking<br />• Drain excess fat after cooking<br />• Cook meats on a rack so fat can drip away<br />• Cool soups, gravies and stews and then remove the hardened fat<br />• Use vegetable cooking sprays<br /><br />Veggies<br />• Don’t use thick creamy sauces or butter<br />• Whip potatoes with skim or 1% milk, nonfat sour cream or yogurt<br />• Include 2 or 3 veggies with the meal, steamed, baked or microwaved, adding spices &amp; herbs for flavor<br /><br />Stuffing<br />• Replace meat or giblets with dried fruits like cranberries, raisins or apricots.<br />• Cook stuffing in a casserole dish or foil in the oven rather than inside the bird. This will considerably reduce the amount of fat.<br /><br />Gravy<br />• Make from a low-fat broth rather than drippings. Use skim milk.<br />• If you choose drippings, skim the fat off the top before using (let the dripping get cold first).<br />• Use cranberry sauce on the turkey instead of gravy.<br /><br />Cranberry Sauce<br />• Add sugar after cooking the cranberries to maintain the tenderness of the skin. You could also substitute artificial sweetener for some of the sugar.<br /><br />Dessert Ideas<br />• Mix applesauce with mincemeat to reduce fat.<br />• Angel Food Cake has next to no fat and makes a great dessert when served with strawberries, raspberries or fresh fruit salad, and a light whipped topping.<br />• Pumpkin Pie – use evaporated milk and top with low-fast or non-fat ice cream or frozen yogurt.<br /><br />Beverages<br />• Mulled cider or low-fat eggnog.<br /><br />RECIPE<br /><br />LOW FAT EGGNOG<br />• 3/4 cup sugar<br />• 1/4 tsp cinnamon<br />• 1/4 tsp freshly grated nutmeg<br />• 1 egg<br />• 4 egg whites<br />• 1 1/2 cups fat free milk<br />• 1 1/2 cups fat free half-and-half<br />• 1 1/2 tsp vanilla extract<br />• 1/4 cup rum or brandy (optional)<br />• freshly grated nutmeg to garnish<br /><br />PREPARATION:<br />Combine sugar, cinnamon and nutmeg in a large bowl. Add egg and egg whites, and beat with a mixer for 3-4 minutes.<br /><br />Gently heat fat free milk in a large saucepan. Gradually stir egg mixture into the hot milk.<br />Sponsored Links<br /><br />Let the milk and egg mixture cool a little before blending with fat-free half-and-half milk. Cover and chill in the refrigerator. Before serving, add rum or brandy if desired and sprinkle with freshly grated nutmeg on top.<br /><br />Serves 4<br /><br />Per Serving: Calories 272, Calories from Fat 24, Total Fat 2.9g (sat 1.4g), Cholesterol 60mg, Sodium 249mg, Carbohydrate 51.1g, Fiber 0.1g, Protein 10.9g<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6303598696140006164-7891397925055565263?l=healthbeatstories.blogspot.com' alt='' /></div>Mary Roynoreply@blogger.com0tag:blogger.com,1999:blog-6303598696140006164.post-13551198266525774652008-03-20T14:53:00.000-07:002008-03-20T15:08:02.537-07:00By Mary Roy<br /><span style="font-size:85%;">HealthBeat October Issue<br />Published September 23, 2007<br /></span><br />I dread plane rides, but not because I have a fear of flying. I avoid long movies, but not because I bore easily. Road trips? Agony. If I’m sitting in one place for long, my legs start to jump. And at night, when I’m winding down and relaxing for sleep, it kicks in.<br /><br />Literally.<br /><br />Yes, I’ve got the Jimmy Leg, otherwise known as Restless Legs Syndrome. For over 20 years, I’ve struggled with an unnerving sensation in my legs that causes me to move and kick and flail. It’s not a pain but a jumpy feeling inside my limbs that makes it absolutely impossible to keep still. Many people, including some in the medical profession, have thought this malady psychosomatic. It’s only in the past few years this condition is being diagnosed, understood, and treated. So far, there is no cure, but there is hope.<br /><br />Restless Legs Syndrome (RLS) is a neurological disorder that affects movements of the legs. The symptoms vary from person to person in severity and duration, and can range from mild to severe. According to the RLS Foundation, the syndrome is estimated to affect approximately one in 10 adults in the United States.<br /><br />RLS causes strange sensations in the legs (and sometimes arms) and an irresistible urge to move the limbs to relieve it. The sensations are frustrating to describe because it’s not a pain. The feelings have been described as itchy, burning, tugging, like pins and needles, or bugs crawling inside the legs. For me, it’s jumpy, and if I try to keep still, that sensation forces me to move.<br /><br />The most distinctive aspect of the condition is that lying down or trying to relax seems to activate the symptoms. Because these sensations are usually worse at night or when at rest, people with RLS usually have trouble with activities that require sitting for long periods of time, such as long car rides, sitting at work or in a movie theatre, or airplane flights.<br /><br />RLS can have multiple effects on people. Sleep disturbances such as difficulty falling or staying asleep can cause exhaustion, fatigue, and difficulty concentrating. Because of its interference with sleep, it also is considered a sleep disorder. This could possibly result in symptoms of depression such as loss of energy, stress and irritability.<br /><br />"While many people may suffer from a poor night's sleep on occasion due to common circumstances, such as a stressful day at work or too much caffeine, RLS symptoms are chronic and can be more problematic for patients than the occasional sleepless night," said Richard L. Gelula, chief executive officer of the National Sleep Foundation.<br /><br />RLS occurs in both genders, although the incidence may be slightly higher in women. Most patients who are severely affected are middle-aged or older. In addition, the severity of the disorder seems to increase with age. Older patients experience symptoms more frequently and for longer periods of time.<br /><br />RLS may be related to abnormalities in brain chemicals (neurotransmitters) that help control muscle movements, or to abnormalities in the part of the central nervous system that controls automatic movements. Research is still being done in these areas. RLS often runs in families. Researchers are currently looking for the gene or genes that may be responsible for it.<br /><br />RLS can be primary or secondary. Primary has no known underlying cause and is far more common than secondary RLS. Secondary RLS can be caused by many different medical conditions such as iron-deficiency anemia and peripheral neuropathy. Iron-deficiency anemia means low levels of hemoglobin, the substance in the blood that carries oxygen. Peripheral neuropathy is damage to the nerves of the arms and legs and has many causes, one of which is diabetes. Peripheral neuropathy causes numbness or lack of sensation (or tingling) in the affected areas.<br /><br />RLS is often unrecognized or misdiagnosed. In many people the condition is diagnosed many years after symptoms begin. When I first experienced it 20 years ago, there wasn’t even a name for it. Once correctly diagnosed, RLS can often be treated successfully. There is no cure for primary restless legs syndrome, but there are treatments that can bring some relief. Treatment for secondary restless legs syndrome involves treating the underlying cause. Have your doctor rule out secondary RLS by testing to see if you are anemic or have a vitamin deficiency. You can supplement your diet with iron, vitamin B12 or folate.<br /><br />Living a healthy lifestyle can have a profound impact on living with primary RLS. Observe your diet to make sure it is healthy and balanced. Daily exercise can lessen and ease RLS occurrences.<br /><br />Eliminate caffeine from your diet to ensure sound sleeping habits. Reduce or eliminate your alcohol and nicotine intake as it can also stimulate RLS. I once ordered a cocktail on a long night flight thinking it would help me sleep. Initially it did, but I awoke later with my legs dancing. I did deep knee bends in the bathroom and walked the aisles the remainder of the flight. (Always request an aisle seat on long flights so you can roam at will).<br /><br />Various activities that may help you personally deal with RLS could include walking, stretching, taking a hot or cold bath (or a spa before bedtime), massaging, acupressure, or relaxation techniques. If you have to stay seated at length, attempt to keep your mind engaged with activities like discussions, needlework or reading. Many people find symptoms decrease when standing. Raise your desktop or workspace to a height that will allow you to stand while you work or read. Suppressing the urge to move tends to make it worse. Get up and move around, go for a walk, or find another activity that will take your mind off your legs.<br /><br />Avoid heavy meals and sugar at night. Sweets especially seem to make my legs take flight. If I’m unable to fall asleep, I’ll sometimes turn on the television to distract my attention from my legs and eventually, I drift off.<br /><br />Interestingly, as I was researching this story, I came across a website for natural wellness oils. One of their oils in particular is promoted as relief for RLS. What I found intriguing is they offer a complete refund (including shipping charges) if it doesn’t work for you. Even if you use every drop. Curious, I ordered a free sample. The first night I put it on and slept like a baby. The next night I went to bed without taking it because I wanted to see how it worked as needed. Typically, I woke up in the middle of the night as my legs were starting to jump, and I applied the oil. Within minutes I was asleep. I have had a few unsuccessful trials with the oil as well, but I think it is a good aid, and I will take it along on any overnight travels.<br /><br />By educating yourself with information, you take the first step toward defeating RLS. Ultimately, you should work together with your healthcare provider. If your symptoms are severe, you may want to consider medication.<br /><br />In 2005, the FDA approved the first drug for treatment of RLS, Requip (ropinirole). In 2006, the FDA also approved Mirapex (pramipexole). Several additional drugs approved for other conditions have undergone clinical studies in RLS and have been found to be helpful. Always speak to your doctor before adjusting your medications. And as with any prescribed medication, there are side effects to consider.<br /><br />Be aware that some drugs can worsen your RLS symptoms. They may include blood pressure medications as well as treatments for heart conditions, nausea, colds, allergies and depression. Herbal and over-the-counter remedies should be looked at carefully as well.<br /><br />If you find that you do need medication, careful testing may be necessary to find the medication and dosage that works best for you. Because no single treatment for RLS is effective for everyone, research continues. Until a cause and a cure for RLS is found, your best approach is to work with your doctor and explore non-drug or drug treatments. These strategies offer the most reliable approach to living a happy and productive life in spite of having RLS.<br /><br />www.rls.org<br />www.restlesslegs.com<br />www.naturesinventory.com<br /><br />HOME-CARE AT A GLANCE<br /><br />• Avoid or limit alcohol, caffeine, and nicotine for several hours before bedtime.<br /><br />• Take medications (prescription and nonprescription) only as directed.<br /><br />• Get some exercise every day.<br /><br />• Avoid heavy meals and sugar close to bedtime.<br /><br />• Maintain a regular sleep schedule.<br /><br />• Avoid daytime naps.<br /><br />• Use your bedroom only for sleeping or sex.<br /><br />• Take vitamin and mineral supplements as necessary.<br /><br />• Engage in activities that help take your mind off of RLS.<br /><br />• Identify habits and activities that worsen symptoms.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6303598696140006164-1355119826652577465?l=healthbeatstories.blogspot.com' alt='' /></div>Mary Roynoreply@blogger.com1tag:blogger.com,1999:blog-6303598696140006164.post-50467263251475208642007-05-30T15:15:00.000-07:002007-05-30T15:27:59.494-07:00By Mary Roy<br /><span style="font-size:85%;">HealthBeat June/July Issue<br />Published May 20, 2007</span><br /><br />Are you snacking right now? Do you munch while you read? I do. I’m a popper. I like to pop bite-size food in my mouth when I’m working. It’s an oral thing. It’s also known as mindless eating. I also tend to snack when I’m bored, and when I’m overstressed to comfort myself. How about you? What are you snacking on?<br /><br />Many of us are snacking heartily at work. This is my problem area. At home I’m so busy I don’t think about food, but at work I am on my computer pretty much all day and I crave the motion of snacking, almost as much as the tastiness of the treat.<br /><br />Everyone has a different eating style and in our culture, food is pushed at us constantly so it’s no wonder we’re an overweight nation. Fortunately, there are options to keep you from snacking on the foods that may increase your weight and decrease your health.<br /><br /><span style="font-weight: bold;">Snack Smart</span><br /><br />Snacking can be a good thing. It keeps our metabolism up and curbs the appetite, keeping us from ravenously over-eating. But don’t just run off to the junk machine in the lunchroom. Keep healthier alternatives at your desk or in a mini-fridge in your office. Opt for low cal and/or low fat items. Fruits and veggies are always the best options. When faced with a choice like chips or an apple, ask yourself, “which one of these will my body use more efficiently?”<br /><br />Try to snack only when you're hungry, not when you're bored or anxious, etc. (Stop that mindless eating!) If you’re having a craving and you’re really not hungry, wait ten minutes. Most of the time, the craving will pass. Drink water, take a few deep breaths, or get up and walk. When you're stressed, try deep breathing instead of snacking. Sit upright at your desk with good posture and take long, slow breaths. Each breath should take 5 to 10 seconds in and out.<br /><br />If you’re still hungry, go ahead and eat something that is nutritious and satisfying. Something like yogurt with granola, a few almonds and dried cranberries, a piece of dark chocolate.<br /><br />Plan ahead for possible weak moments. If you know that Friday is "donut day" in your workplace, bring a healthier alternative that you can eat instead and not feel left out or deprived.<br /><br />Drink more. Keep low- or no-calorie beverages around. Drinking can fill you up and keep your mouth occupied, without pushing the numbers up on the scale. Water is always the number one option and something your body needs.<br /><br />Portion out your snacks at home in snack-size baggies and bring them to work to keep in times of cravings. This will keep you from overeating, and even if you do, you’ll know how much you over-ate and you can regulate the rest of your eating for that day.<br /><br />Don't skip or wait too long between meals. Skipping meals may feel like a great way to shed some poundage, but it can quickly defeat you — because your body will think you’re starving it and hang on to what its got. Americans are famous for skipping meals. The American Dietetic Association showed that 28 percent of people report skipping meals "very often."<br /><br />Try to eat one to two snacks a day and keep them three to four hours apart. A 100- to 200-calorie snack eaten two to three hours before a meal can take the edge off your hunger and keep you from overeating.<br /><br />Be aware and enjoy the aroma, taste and texture of anything you eat — that way you won't move into a food trance and empty the bag of Sun Chips. Keep in mind that random bites of anything can add up, but by paying attention, you can save a lot of calories. As a rule, never eat anything with more than 100 calories without taking at least 10 seconds to decide if it's worth it. Focus on what you're eating, and enjoy your snack.<br /><br />Watch your sugar. Eating junk foods could leave you feeling tired and unsatisfied. You’ll get the initial sugar rush, but about an hour later, you’ll crash, and probably feel worse than before you sugared up. For a better carbohydrate boost, have anything with 100 percent whole grain.<br /><br />Think of snacks as a part of your food plan for the day. Have them fill in the voids left by what you didn't eat, or won't be eating, at meals. Think "snacks to fill the cracks." For instance, an orange and a couple of graham crackers count towards your daily fruits and grains.<br /><br />Higher fat snacks are not out of the question. There's no need to give them up completely.<br />Linda Alexander, a Weight Watchers class leader says, “There is no such thing as ‘bad food.’” All food is good, there are just bad choices. So budget higher fat snacks into your day's total for fat and calories. Even low-fat snacks will cause you to gain weight if you overdo it. Low-fat foods often use extra sugar and calories for taste.<br /><br /><span style="font-weight: bold;">Other Factors</span><br /><br />Try to get at least 7 1/2 hours of sleep every night. Women who skimp on sleep are more prone to overeating — plus they have higher rates of diabetes and heart disease.<br /><br />Stretch. Sit at the edge of your seat with your back straight. Lift your arms up over your head, grab two fingers with the other hand and streeetch your arms up. Using the same start position, drop your head to your chest then look up and slowly drop your head back so your head nearly touches your upper back. Do this again but dropping your head to the side. This helps stretch the muscles in the neck and shoulders, where most of us tend to hold our stress.<br /><br />Move your body. When you feel stressed-out or bored and going for an unscheduled snack, go for a walk around your building, inside or out. It will help release the stress, relax you and possibly get you over the so-called “hunger.”<br /><br />If you must nibble, eat fruits that take a while to peel, like oranges. Or try a few nuts in the shell.<br /> <br />The best snacks at work are nutritious choices, which help provide an edge for optimal mental and physical performance. Go for carrots, cucumbers, mushrooms, bell peppers, broccoli or cauliflower. If you have a hard time getting into veggies, try them with a low-cal or low-fat dip like hummus, or a salad dressing, or yogurt. Peanut butter on an apple is very satisfying, delicious and nutritious. Choose foods that fuel your body.<br /><br />Snacking, in fact, may be the better way of eating. Students at Boston's Tufts University who had an afternoon snack scored higher on memory and concentration tests than did those who only had a diet soda. Other studies show that frequent small meals (alias, snacks) can also help keep one's blood-insulin levels more stable, thus avoiding fluctuations in energy levels.<br /><br />There is such a thing as healthy snacking. And you can get through those cravings, with or without food. It’s your choice. But you don’t have to cold-turkey it. Take baby steps. Choosing the best snacks is now the challenge. So, what are you gonna snack on?<br /><br /><span style="font-weight: bold;font-size:130%;" >What to have on hand at work:</span><br />Whole-grain crackers, bagels, or cereal<br />Low-cal, low-fat dressings (you’ll need a fridge)<br />Dried fruit<br />Air-popped popcorn<br />100-calorie snacks<br />Fresh fruits & veggies<br />Nuts (in moderation)<br />Gum or mints<br />Low-cal or no-cal drinks<br />Water (flavored with citrus)<br /><br />For good dental health, eat high-fiber snacks, as fiber stimulates salivation which helps wash away excess sugar, helping to prevent cavities.<br /><br /><span style="font-weight: bold;">Sources</span><br />www.dietdetective.com<br />www.mindlesseating.com<br />www.weightwatchers.com<br />www.ivillage.com<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6303598696140006164-5046726325147520864?l=healthbeatstories.blogspot.com' alt='' /></div>Mary Roynoreply@blogger.com0tag:blogger.com,1999:blog-6303598696140006164.post-34683156313941289482007-05-30T15:12:00.000-07:002007-05-30T15:29:58.197-07:00By Mary Roy<br /><span style="font-size:85%;">HealthBeat April/May Issue<br />Published March 25, 2007</span><br /><br />“Oh-my-gawd-you’re-not-on-a-diiiiet are you?” my friend said as I ordered a bowl of soup.<br /><br />“No, I’m not on a diet. I can go anywhere and eat anything I choose. It’s just my choices that have changed. My portions have changed. My eating lifestyle has changed. No diet. I live it.”<br /><br />Silence.<br /><br />“Well, when you’re off your diet, let’s go out and splurge!”<br /><br />To be on a diet implies that there will be an end to it. That is the problem. The only way to truly get unwanted weight off your body and keep it off is to commit to a new way of thinking. It starts in your head. It doesn’t have to be gut-wrenchingly painful and you don’t have to summon will power from the dark and dreary depths. You simply and slowly learn about better choices, and begin to look at food differently.<br /><br />Most diets work while you’re on them, but who can keep them going if they eliminate an entire food group or take you out of your lifestyle to which you will always naturally return? So what is the solution? Learning how to choose foods that best fuel your body, and yes – there are choices to be made out there in a world full of deep-fried-burgers-on-a-stick.<br /><br /><span style="font-weight: bold;">Substitutions.</span> Find three or four lower-calorie versions of what you like and make substitutions you can live with. For instance, if you eat potato chips, replace them with a lower calorie version such as low-fat popcorn, pretzels, or 100-calorie snack bags. Better yet, carrots or snap peas. Vegetables and fruits are always the best choices for snacking.<br /><br /><span style="font-weight: bold;">Plan Ahead.</span> Come up with a list of foods you know are low in calories so you can avoid making too many on-the-spot decisions. Take your lunch to work and keep healthy snacks in your desk in case of temptations. Avoid unhealthy foods that entice you by keeping junk foods out of your house, or make them difficult to get to (high on a shelf in the garage). Don't go to the supermarket or a party when you're ravenous – eat something first. Check out restaurant or fast food menus online and make your choices ahead of time.<br /><br /><span style="font-weight: bold;">Fast Food. </span>Believe it or not, there are healthy options available. Look for grilled, roasted or broiled chicken, salads with low-fat dressing, even the smaller yogurt parfaits can be a meal.<br /><br /><span style="font-weight: bold;">Dining Out.</span> Beware of salad dressings. They pack a lot of calories. Ask for low-fat options when dining out. If a restaurant doesn’t offer one, ask for salsa. It’s next to nothing in calories and fat, and dresses up a salad with flavor. If you’re stuck with a fattening dressing, dip your fork in the dressing before taking a bite of salad. This will cut down on the amount of dressing you eat.<br /><br />Send the basket of bread away. Avoid cream sauces and gravies. Again, look for grilled, broiled, roasted or poached entrees. One portion is roughly the size of a tennis ball. Most restaurants serve way more than a portion of food, so try splitting meals with your spouse, or put half of your meal in a carryout box before you begin eating. Drink water or iced tea.<br /><br /><span style="font-weight: bold;">Eat Educated.</span> Read Labels: calories, fat, fiber, sodium and serving size. A product may say 45 calories and 3 grams of fat and the serving size could be 3 chips, so beware. We only need 2500 milligrams of sodium per day (1 teaspoon). If you consume more than that, drink an extra eight ounces of water.<br /><br />According to Dina Harvey MSRD, Registered Dietician from San Gabriel Pomona Regional Center, our diets should contain 1200, 1500, or 1800 calories per day if we want to lose weight, depending on activity level, height and current weight. Harvey says our daily diet should be made up of 30% fat, 60% carbs (grains, veggies, fruit), and the rest protein. Remember not all fat is bad. Limit unhealthy saturated and trans fats. Stick to mono- and polyunsaturated fats such as olive and canola oils. Fiber is vital as it helps us feel full in addition to the more essential function of keeping things moving on out. Foods high in fiber include fruits, veggies, nuts, some cereals, legumes and whole-grain breads.<br /><br /><span style="font-weight: bold;">Busy Lifestyle.</span> Most of us are time-pressed. Buy frozen and ready-to-eat if necessary. Stock up on healthy, low-calorie frozen foods (e.g., Lean Cuisine, Smart Ones, Healthy Choice, Kashi). Also pick up cereals (under 120 calories per cup) and low-cal soups. When you're too tired or too busy to cook, use these tasty lean alternatives to dining out.<br /><br />If you want to avoid processed frozen meals, here’s a time saving and healthier alternative: Stock your fridge with a variety of low-cal dressings and sauces and use them to stir-fry pre-cut veggies. Frozen brown or jasmine rice can be microwaved in three minutes. Toss pre-cooked chicken, beef or tofu with the veggies and serve over the rice. Save the leftovers and take it to work for lunch the next day.<br /><br /><span style="font-weight: bold;">Switch.</span> From whole milk to1% or skim, from eggs to egg whites and from soda to water or iced tea.<br /><br />Create a realistic goal. How long do you expect it will take to lose the weight you want? Harvey says a healthy goal is about one to two pounds per week. I lost 22 pounds in one year and have kept it off. I also brought my cholesterol from 220 to 179. I am learning how to eat in a culture that constantly pushes unhealthy choices. Take it slow, no need to rush.<br /><br /><span style="font-weight: bold;">Plateaus.</span> Sometimes after we’ve had success getting rid of unwanted pounds, we hit a plateau. Making a change in your activity schedule and intensity can have a significant effect in “shocking” your body out of its comfort zone. Strength and resistance training has been shown to reduce abdominal fat while increasing lean muscle tissue. Try adding strength training to your schedule and combine it with cardio.<br /><br />Harvey reminds us that if we are exercising, we are converting fat to muscle and this may be the reason the scale is not moving. “Your body and brain want to know that you’re really serious, so fight it,” she says, “keep going.”<br /><br />The journey to good health and fitness can be a long one, but it’s a journey worth taking. When illnesses happen, your body will be able to fight and heal much faster. If you fall off “the wagon,” get right back on. Don’t let the weak moment or bad choice gain momentum. Just make the next choice a good one. Remember, it’s not a “diet.” It’s a lifestyle. Never give up.<br /><br />Websites:<br />www.dietdetective.com<br />www.weightwatchers.com<br />www.realage.com<br />www.mindlesseating.com<br />www.hungrygirl.com<br /><br />SIDEBAR/BOX<br />What Does That Mean Exactly?<br /><br />Some products come with labels that boast “Low Fat” or “Excellent Source of Calcium.” These are government-regulated terms, and here’s what they mean.<br /><br />IF A PRODUCT SAYS: IT MEANS:<br />“Low Cal” 40 calories or less per serving<br />“Fat-Free” Only half a gram of fat per serving<br />“Low-Fat” 3 grams or less of fat per serving<br />“Lite/Light” One third or fewer calories than the regular version<br /> OR One half the fat of the regular version<br /> OR One half the sodium of the regular version<br /> (The nutrition label must state which of these makes it “Light”)<br />“Good Source of” 10-19% of said nutrient<br /><br />“High in”/ “Rich in”/<br />“Excellent Source of” 20% or more of said source<br />“Lean” Less than 10 grams of fat per 3 oz. serving<br />“Extra Lean” Less than 5 grams of fat per 3 oz. serving<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6303598696140006164-3468315631394128948?l=healthbeatstories.blogspot.com' alt='' /></div>Mary Roynoreply@blogger.com0tag:blogger.com,1999:blog-6303598696140006164.post-36080218805104081492007-05-30T15:10:00.000-07:002007-05-30T15:31:19.358-07:00By Mary Roy<br /><span style="font-size:85%;">HealthBeat March Issue<br />Published February 25, 2007</span><br /><br />If you’ve ever had a kidney stone, you know how incredibly painful they can be. I carried one around for three years before I was finally diagnosed. The pain centralized in my left side, where I bend at the waist. At its worst the pain was so severe that I, uh, well…I lost my lunch, to put it nicely. Other days, it wasn’t as intense, but it was irritating.<br /><br />Because of where my pain localized, I assumed the stone was lodged in my side. According to Dr. Leon Helmbrecht of Pomona Valley Hospital’s Regional Kidney Stone Center, the pain is a sign of blockage in the kidney, which causes the pain to travel to the sides or into the back and groin area.<br /><br />A kidney stone is a hard mass developed from crystals that separate from the urine and build up on the inner surfaces of the kidney. These crystals may grow into stones that range in size from a grain of sand to a golf ball. Normally, urine contains chemicals that prevent the crystals from forming. However, these substances do not work for everyone, so some people form stones. About 90 percent of stones will pass by themselves within three to six weeks.<br /><br />Kidney stones are quite common, and more common in men, who account for about four out of five cases. The most common type of stone contains calcium in combination with either oxalate or phosphate. The less common types of stones are struvite, which may form after an infection in the urinary system; and uric acid (if you’re prone to these, cutting back on protein can help). The most rare type of stone is a cystine stone.<br /><br />Susceptible people might look to increase their fluid intake as well as watch for chronic urinary tract infections and/or blockage. Additionally, lack of activity for several weeks, certain diseases and misuse of specific medications can also contribute to stone formation.<br /><br />It’s unknown why some people get them and others don’t, except to say some bodies absorb more calcium than others. I can only guess this was the case with me since my brothers have each had several stones. The fact that it can be hereditary can tip you off, but unfortunately it doesn’t play a significant part in prevention.<br /><br />Symptoms<br /><br />Often, kidney stones do not cause any symptoms. A “silent” stone could be discovered on an x-ray during a general health exam. If they are small, they will most likely pass through the body unnoticed. Most people may experience at least some of the symptoms – severe pain in the side or back that won’t go away; nausea and vomiting; fever, chills and weakness; cloudy or foul-smelling urine; blood in the urine; blocked flow of urine; and a burning sensation when urinating.<br /><br />Prevention<br /><br />If you’ve had more than one kidney stone, you are likely to form another. According to Dr. Helmbrecht, water intake is “the single most important” step toward preventing a new or recurring kidney stone. Fluids help dilute the urine, keeping it less concentrated, which reduces the risk of stone formation. You should drink at least three to four quarts of fluids throughout the day, most of which should be water. People who form calcium stones used to be told to avoid dairy products and other high calcium foods. Recent studies show that foods high in calcium, including dairy, may actually help to prevent stones. Taking calcium in pill form, however, could increase their development.<br /><br />Stones are detected by specialized x-ray procedures or by a CT (computerized tomography) Scan – a painless procedure that provides images which Helmbrecht feels is the most useful tool in detecting the presence of stones. If there is infection, obstruction or kidney damage, stones should be removed. The best method depends on the size, type and location of the stone.<br /><br />Treatment<br /><br />The newest method of stone removal is Extracorporeal Shockwave Lithotripsy. The ESWL technique uses 1-2 thousand high energy shockwaves from a device outside the body to pulverize stones into small fragments. The stones must be clearly viewed by an x-ray monitor so the shockwaves can be targeted precisely. The treatment takes 45-90 minutes. The pulverized remnants of the stones are passed during urination. After treatment, stone fragments are sometimes left in the body, which can be treated again if symptoms persist. I received this treatment, my stone was blown to bits, and the dust passed through without any pain. The greatest advantage of this treatment is that many patients may now be treated for kidney stones without surgery, which greatly reduces costs and recovery time.<br /><br />When large stones appear in the ureter –– one of the tubes that carry urine from the kidneys to the bladder –– ESWL may not be appropriate. In these circumstances, ureteroscopic stone removal may be required. A small fiberoptic instrument called a ureteroscope is inserted into the ureter, which pulverizes the stones and removes the particles.<br /><br />When undergoing any instrumentation procedure to the ureter, a stint (a long straw-like tube) is often used to allow the broken stones to pass through on their way out. Sixty to 70 percent of patients with larger stones are advised to use a stint, which alleviates the pain as the stones pass through the ureter. Some patients, however, complain that this pain is more tolerable than the stint removal procedure. Since opinions vary, the use of a stint is something that should be discussed with the doctor.<br /><br />As mentioned, Pomona Valley Hospital’s Regional Kidney Stone Center is the region’s premier facility for kidney stone evaluation and treatment. The Center has committed itself as a state-of-the-art facility with the best and latest equipment. Because of this reputation, patients as well as doctors, come from far away to this medical referral center.<br /><br />For more information:<br />Pomona Valley Hospital Medical Center<br />The Regional Kidney Stone Center<br />(909) 865-9899<br />www.pvhmc.com<br /><br />National Kidney Foundation<br />1-800-622-9010<br />www.kidney.org<br /><br />American Foundation for Urologic Disease<br />1-800-828-7866<br />www.afud.org<br /><br /><br /><br />SIDEBAR/BOX<br />Foods and Drinks that contain Oxalate<br /><br />People prone to calcium oxalate stones may be asked to cut back on certain foods. In most cases, these foods can be consumed in small amounts.<br /><br />• Beets<br />• Chocolate<br />• Coffee<br />• Cola<br />• Nuts<br />• Rhubarb<br />• Spinach<br />• Strawberries<br />• Tea<br />• Wheat Bran<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6303598696140006164-3608021880510408149?l=healthbeatstories.blogspot.com' alt='' /></div>Mary Roynoreply@blogger.com0