Avoid the Summertime Blues

Avoiding the Summertime Blues By Karen Benford Smith Traveling by automobile, plane, train, and riverboat is a physical challenge but also affects the diet. The availability of healthy nutritionally based foods found in convenience stores, gas stations, and even in the terminal of the airport often can impede a usually good eating program. Another problem for the traveler is finding a healthy food source that was within a reasonable price range. The only way to counteract purchasing unhealthy snacks and convenience foods would be to bring your own bag of goodies. Choosing snacks that are low in calories and healthy is the first decision. After all you probably just spent six weeks previously at the gym trying to get in shape and look your best for your travels. It is possible to keep those pounds from making a regrowth on the body. Understanding healthy meals and prepackaging can aid in avoiding unnecessary pounds to shed upon return from your travels. Some convenient snack options include raw nuts, fresh or dried fruits, bagels, pretzels, low-sugar granola bars, low-fat energy bars, mini carrots, celery, and bottled water. Consider packing peanut butter cracks and pre popped popcorn. When creating your own snack packs use baggy sized snack preparation to eliminate overeating. Often eating takes place because the vacationer is stationary in a car or airplane and is bored. Also, bringing your own water will save money during your travels. Purchasing water in an airport, gas station, or even a hotel room can be double the cost of buying your water at the neighborhood grocery store and carrying amongst travel items. Before leaving on vacation, consider eating a healthy well-balanced meal. This strategy will control the urge to eat and snack on foods. The next step to keeping the caloric intake down on vacation is to choose healthy eating places along the road. Avoid fast food restaurants as well as sauces on dishes and salads which pack on the pounds. If the fast food restaurant is the only choice look for convenience dining that offers salads and fresh foods. Again, leaving the sauces and additional dressings off the fresh food prevent the good eating habits in check. Airports post the restaurants that are available in the terminals, which give the traveler a heads up when searching for a restaurant that meets their dietary plans. Preplanning where to eat in the terminal is integral to continuing a healthy eating program. Some airport terminals only offer food from kiosks while other airport restaurants are offering top named chef's to create a variety of wholesome foods to entice the conscious diner. New York's John F. Kennedy International Airport hosts many upscale restaurants including a sushi bar titled Deep Blue, an amazing steakhouse 5ivesteak, an Italian eatery Aero Nuova, and Le Vie, a French brasserie. A google search turned up these favorite restaurants in JFK International Airport on Terminal Five. Imagine the time and energy saved when locating the perfect dining stop in the terminal, for budget and diet. Another tip borrowed from Web MD suggests that drinking caffeinated beverages stimulate the bladder and the intestines. This triggers frequent restroom stops but more importantly activates a snack attack. Drink liquids that contain low or no sugar. The flight attendant guide to flying suggests two, eight ounces of water the morning before a flight. During the flight at least one eight ounce bottle of water per hour including flight time(s) and this will keep the body properly hydrated. Adults need between six and eight glasses of water per day. Hydration prevents improves skin texture, improves jet lag, decreases wrinkles around the eyes and lips, and increases urine output. (Dietician, 2012) Drink water. Throw a few tennis balls into the suitcase or purse for muscles that become tight and need attention. Placing a tennis ball underneath the glutes, especially where the Piriformis is located, may reduce tension in the lower back region as well as the hamstrings. Sitting for long periods of time will cause muscles to tighten up. If the traveler is driving, then take a stretch and bathroom break as often as needed. (Piriformis syndrome, 2014) Hydrating will ensure that muscles do not cramp or may aid in relief of muscular pain. Relief may occur by placing the ball in the Piriformis (middle section of the gluteal muscles) and using the body weight to decompress the already tight muscle for approximately 8 to 10 seconds. Complete this activity for at least three sessions at 8 to ten second intervals. The beauty of this type of statement is that a tennis ball is easily stored in almost any compartment of a purse, travel bag, or suitcase. Placing the tennis ball between the shoulder blade and the spinal column may also help to release pain the neck and shoulder area. Be careful to place a tennis ball in muscular areas and not on any bone or bony area. The last two items on the list of summertime fun are sunscreen and bug repellent. African Shea butter is the natural choice for sunscreen protection. Shea butter is rich in vitamin E and F, and is essential for dry and cracked summer skin. The butter will also resolve sunburned skin and pain attributed to sunburns. Additionally, Natural African Shea butter promotes muscular relaxation and intensity. A natural way to provide protection from mosquitoes and other annoying insects is an essential oil called Purification. The ingredients in purification essential oil include citronella, rosemary, myrtle, lavender, and maleluecan. Placing a few drops of the Purification essential oil on each wrist and below each knee should ensure that bugs stay away. C Traveling this year may be the most successful vacation ever if the trip follows a few of the guidelines that are noted in the article. Watching the caloric portion, hydrating, and eating responsible can help avoid weight gain. Secondly, let the body stretch and move around. Do not remain stationary for long periods of time or the muscles will begin to tighten up and cause muscular pain. Always include sunblock in the suitcase and on the body for protection against sun poisoning and sunburns. Take along some mosquito or insect repellent to prevent bites that may become irritated. Lastly, take photos for lasting memories.

Purification Essential Oil Versus Bug Spray

Purification Essential Oil

Sold by Young Living Oil Representatives

Purification® can be used directly on the skin to cleanse and soothe insect bites, cuts, and scrapes. When diffused, it helps to purify and cleanse the air from environmental impurities including cigarette smoke and other disagreeable odors. EarthKosher Certified

How to Use

For topical or aromatic use. Diffuse, apply topically on location as needed, or put on cotton balls to place in air vents of home, car, hotel room and office. Diffuse and rub on feet for cleansing.
Possible skin sensitivity. If pregnant or under a doctor's care, consult your physician. Dilution not required; suitable for all but the most sensitive skin. Generally safe for children over 2 years of age.

Product Tips

• Dilute several drops of Purification essential oil blend in a spray bottle and spray to repel insects.
• Apply one drop of Purification essential oil blend topically to soothe existing bug bites or scratches.
• Add Purification essential oil blend to your washing machine to freshen laundry.
• Add a couple drops of Purification essential oil blend to shoes to help neutralize odors.
• Add a few drops of Purification essential oil blend to a cotton ball to help eliminate stale air in the office or your child’s room.
• Diffuse Purification essential oil blend to dispel unpleasant odors and clear the air of impurities.
• Diffuse Purification essential oil blend to eliminate odors after the dog returns from playing outdoors in the rain.

Ingredients

Citronella (Cymbopogon nardus), lemongrass (Cymbopogon flexuosus), rosemary (Rosmarinus officinalis), Melaleuca (Melaleuca alternifolia) lavandin (Lavandula x hybrida), and myrtle (Myrtus communis).

 

 

 

 

Massage Therapy Cupping

Massage Cupping Therapy

By Karen Benford Smith

 

Massage cupping is an ancient form of vacuum therapy that was used in early Traditional Chinese Medicine.  Ancient practitioners would hollow out animal bones or horns to remove toxic poisons from venomous snake bites and skin lesions.  The horns were later replaced by bamboo cups and today the glass cups are the choice of most therapists for massage cupping. 

The theory behind cupping is that blood is diverted to a particular site on the body  In the 18^th through the 20^th century cupping was used to reduce congestion and build up associated with colds.  Breast cupping is used for lactation dysfunction.  The breast pump resulted out of breast cupping to ensure that the mother could continuously produce milk and store the milk for future feedings of the child.

Massage cupping currently is used in addition to a massage therapy session.  Cupping adds suction to the body and helps the nervous system by sedating and relaxing the area that has built up lactic acid or adhesions.

The deep rolling effect of cupping that is done on the entirety of the back and mimics a deep tissue massage.  Long and intended cupping actions will drain fluid, or circular actions will remove stubborn or ridged tissue build up.  Often the skin turns red, which is a sign that the circulation has been brought to the surface.

Some conditions that benefit from cupping or fibromyalgia, anxiety, insomnia, post-injury trauma, chronic pain, post- surgery adhesions, and sluggish coon.

Cupping is a new addition to my practice.  Creating a suction and vacuum pressure to soft tight muscles and tone attachments may produce reduction in inflammation, drain excess fluids, and toxins by opening lymphatic pathways.  Be sure and request cupping as part of your therapy treatment.

Understanding Shoulder Pain

By Karen Benford Smith

 

The shoulder is an integral part of the body because the shoulder joints move each time the arms move.  Understanding how the shoulder is put together may help an individual better understand the purposes of the shoulder.  The shoulder is a ball-and-socket joint with three main bones:  the upper arm bone (humerus), collarbone (clavicle), and the shoulder blade (scapula).  Muscles and ligaments hold the shoulder bones together.  Because the shoulder has the highest range of motion of any joint in the body it is prone to more injuries, overuse, and wear and tear.  The process of aging may also increase the chances of pain in the shoulder.  Determining if a shoulder injury or pain is serious or minor can often be regulated by the range of motion of the shoulder.

Shoulder injuries often occur during sports related act ivies, work related accidents or activities, falls, and change in the weather.  Most shoulder injuries or pains are treatable at home.  Other injuries that are more serious should be treated by a medical professional.  Acute or sudden injury, overuse of the shoulder, and other symptoms of shoulder pain such as muscle tension, breakdown of the cartilage of the shoulder, and calcium build up on the tendons of the shoulders, and herniated disc or pinched nerve of the neck. 

As stated before understanding how severe the overused shoulder injury is found out by the shoulders range of motion.  A frozen shoulder, which is a condition that permits limited use of the shoulder, is usually followed by an injury. 

Bursitis is the inflammation of the sac of fluid that cushions and lubricates the joint area between one bond and another bone, a tendon, or the skin.

Bicipital tendinitis is an inflammation of one of the tendons that attaches to the biceps on the front of the arm and connects to the humerus (Bicipital bone), which the tendon routes through to attach above the shoulder joint.

Rotator cuff syndrome or shoulder impingement syndrome is verified by overhead arm movements, causes rubbing and scraping and inflammation of the acromion.

Acute injuries of the shoulder are brought on by bruising or contusions from a twist, bump, or fall. 

Sprains to the tough, ropy ligaments that connect to the bone and aid in stabilization of the shoulder may occur.

Separation of the shoulder occurs when the outer end of the collarbone (clavicle) separates from the acromion of the shoulder blade and causes the ligaments to tear.  The injury often happens from a blow to the shoulder, fall or to break a fall with an outstretched arm or hand.

A dislocation or subluxation is when the shoulder is pulled or pushed in an abnormal association with other bones.

Treatment for shoulder injuries may include first aid measures, physical therapy, massage therapy, and in some instances surgery.  Treatment varies and is dependent on the location, type, and nature of the injury.  Other variables are how long the injury has occurred, age, health, and extracurricular activities.

 

 

 

 

Stress and the master gene trigger

By Karen Benford Smith

A recent article found in the Journal of Clinical Investigation reveals that the stimulation of the master gene known as ATF3, which aids in the adaption of cells to reduce stress may be a primary aid in reducing the spread of breast cancer, as well as other cancers that metastasis (spread to other parts of the body).

Stress, a major culprit in the instigation of breast cancer, may also be the contributor to the spread of this disease.  ATF3 normally protects the body’s cells by disposing of cells permanently that have been harmed by stress due to lack of oxygen or irradiation (radioactivity or x-ray treatment).

Healthy cellular structure is composed of an immune system that eliminates foreign agents or harmful compositions, which is beneficial in early stages of cancer.  If for some reason the immune system decides that the destruction of certain harmful cells is unnecessary, the cancerous cells will begin to multiply and take over a system.  This is when tumors develop.  The AFT3 is called upon to create a malfunction in the cellular organization and permits the cancer cells to leave the cell and escape with the cancer to other areas of the body.

Things that promote ATF3 are a diet high in fat, radiation, chemotherapy, UV damage, and chronic stress.

Western medicine is currently studying ways to create a drug that would focus on the destruction of the ATF3 cells and promote the creation of more productive cellular growth.

If an individual would work on reduction of stress naturally the need for a new drug would not be necessary.  Here are some ways that stress can keep the master gene cell ATF3 from inhibiting the body.

1)       Passionflower (for stress and anxiety)

2)      Massage

3)      Meditation

4)      Exercise

5)      Organize your life

6)      Eat Healthy

7)      Limit internet and Cellular phone use

8)      B vitamins

9)      Aromatherapy

10)   Sleep

	Experts: Interviews Print this page | Sign up for free e-bulletins	11/19/2013 | Bookmark This Page
	Don't Just Change: Transform A Message from Dr. Matt Mumber and Heather Reed: In our new book, Sustainable Wellness: An Integrative Approach to Transform Your Mind, Body, and Spirit, we introduce a series of safe and reliable techniques that can help you to make adjustments needed to rebalance yourself as you move through the stages of life. These particular techniques come out of Dr. Matt's extensive training and experience as an integrative radiation oncologist and Heather's experience as a Yoga and meditation teacher. The book reflects our decade of work with people facing challenges of all kinds - including life threatening ones. Rather than a quick fix or fad diet, this program is grounded in the cultivation of awareness. After interacting with hundreds of people in retreats and group settings, we've learned it's the familiar tools consistently applied that facilitate the greatest benefit and become our strongest allies, even if these tools change over time. Our Website, www.sustainablewellnessonline.com, offers further resources, practices, and ways to stay in touch with us. Please think of us as guides and part of your support team as you take gradual steps toward sustainable wellness. Here's an excerpt from the book: A sustainable approach to health should be practical and should fit into everyday situations. Our actions reflect our inner nature, and vice versa: Consistent choices made over time can influence this inner nature and its expression. This is the work of transformation via the use of well-chosen tools. Small changes can have a big impact on our lives. Heather describes this through an experiment she did as a child: As a little girl, I wandered through summer fields of wild-flowers. Queen Anne's Lace was always my favorite. I wondered how the rain got into the tiny white petals and asked my father to explain. He said the flowers would show me. We picked a bunch of lacey flowers and placed them in a jar of water. My father asked me to choose among the small vials of food coloring in the kitchen cupboard and to squeeze a few drops into the water. I saw the water turn blue and asked what would happen next. He smiled and said, "You'll see." I watched the flowers throughout the day. By the next morning it happened: the tinted water had traveled up the flower stems. The petals were blue! Later, I learned the science behind the flowers' transformation. It paled in comparison to the magic that I witnessed with my own eyes. Over time, the power and significance of my experiment has deepened. More than ever, I'm amazed by the effect of a few small drops. This process is similar to creating a practical and sustainable health practice: The jar and the water represent our inner nature, whereas the flower reflects its expression in life. The drops of coloring are new tools at our disposal. When we use tools that merge with the substance of our inner nature, they are absorbed in a way that feeds our life and changes its expression effortlessly. If we use tools that don't align with our inner nature, they will not enter into the solution of nourishment. In our example, this would be like dropping a rock into the jar of water. The rock would sink to the bottom and would have no influence on the expression of the flower. Throughout this book we'll offer exercises like the small drops of coloring added to the water nourishing the flower. We call these "Yoga Bits" and we encourage you to drop them into your daily life with intention and awareness. They're helpful in maintaining your chosen health practice and can be performed in as little time as taking a breath. Dr. Matt Mumber and Heather Reed are the authors of "Sustainable Wellness: An Integrative Approach to Transform Your Mind, Body, and Spirit" published by New Page and due out September 22, 2012. EAN 978-1-60163-234-0, Canada $17.95. Dr. Matt is a 2002 graduate from Dr. Weil's Program in Integrative Medicine at the University of Arizona.

Detoxifying and Cleansing

by Karen Benford Smith

Every day the body transforms the food and chemicals ingested in the body through a natural process of elimination or neutralizing.  The processes take class in the colon, kidneys, liver, lungs, lymph, and skin.  The internal and external organs automatically detoxify through normal bodily functions but in today’s world the process can be hampered.  Cleansing or detoxification program may enhance and provide protection from the outside forces that want to cause havoc in the body. The solution to safeguard the body an implementation of yet another way to defend the keep pollution and hazardous materials from contaminating the body is to cleanse and detoxify these materials that were not meant to be in the body.  Detoxifying and cleansing can help remove unwanted environmental harmful such as pollution, chemicals, and any other immune-compromising diseases that affect the whole body. Cleansing is one of the best ways to fight free radicals and triggers that may cause internal damage.

The body sends signals to the mind identifying reasons for a change to the compromised immune system.  Here are some of the warning signs that a cleanse or detoxification program may necessary. If you have frequent headaches, back and joint pains, or arthritis. Also a detox program may be prompted if you have chronic sinus, respiratory, or asthma problems. Another way to define if you need a cleansing is if you have abnormal bad breath, body odor, or a coated tongue.  When you become irritable, depressed, or have trouble sleeping would be three additional reasons to try a detoxification program. 

Some of the benefits that a detoxification program gives the body is a clean internal operating system that is able to handle its own flushing and eliminating.  A cleanse will provide the body with the ability to breath freely without obstruction caused by excess mucous and congestion.  Once the chemical overload has been removed, mental clarity and free thinking will be restored.  A big plus factor in cleansing is the reduction of stomach muscles which helps control weight and allocation of food sources.

There are three steps needed to put together a cleansing program, the actual cleans, rebuilding, and maintenance.  The amount of time you can devote to cleansing is also another important factor.  Always follow these three steps, elimination, rebuilding of the healthy tissues, and keeping the body toxin-free.

Recently, I did a detoxification to reduce stress.  My cleansing program was a three days program followed by a continued upkeep of the reduction of unhealthy chemicals in the body. 

Two good sources for a detox program can be found at http://www.doctoroz.com/media/print/10173 or for a longer formal detox program go to http://www.doctoroz.com/videos/Deepak-chopra/meditation-cleanse-detox-stress-21-days?

Another excellent source for different detoxification and healthy living programs is Healthy Living by Linda Page.

Namaste,

Karen