Archive for March, 2009

Exercise-One size does not fit all!

Sunday, March 29th, 2009

chest-press-picWe are brainwashed as a society that we need to join a gym, hammer out cardiovascular exercises daily and do strength training.  Well, we are here to tell you that this is not so.  Being a Nutrition & Lifestyle Coach I cannot tell you how many people walk into my office stating to me that they hate going to the gym.  My response to them is “then why are you going?”

What everyone needs to understand is that your body requires movement daily and how ever you enjoy moving should be the choice of exercise for you.  Picture this …your leaving your house, getting in your car and all that is on your mind is how much you don’t want to be going to the gym.  You have just fed your body/mind negative thoughts.  How can a body heal and re-energize if it is full of negative energy?

Generally, as a society everyone has behind the desk jobs, with little to no movement throughout the day, stuck in a cubicle with little to no natural sunlight. So, why not pick an exercise that you enjoy and fills you with positive healing energy and lifts your mood?

There are many forms of exercise that one can partake in.  Explore and do your research, play around with exercises that you might not ever consider or think you can do.  You just might be surprised how much you learn about yourself with trying something new. Explore cycling, skiing, yoga, mountain biking, swimming, tai chi, hiking, weight training, qi gong, tennis, golf, kick boxing/marital arts or maybe even dancing.

Regardless of the exercise you pick there are some general guidelines to exercise that one should be aware of.

  • 1. Have more than just one form of exercise. When you perform the same movements over and over this can lead to muscle imbalances, injury and pain. In addition having more than just one type of exercise gives your body the opportunity to not adapt to one single stimulus.
  • 2. If you find that you are always catching colds or getting sick easily you should limit or postpone intense exercise/training. The reason being is that the adrenal glands are most likely stressed and further intense exercise will cause your body to break down further leading to a weakened immune system and possible injury.
  • 3. No Pain-No Gain - if you have that mentality please get rid of it. Pain= No Gain the reason being is that your body gets stronger at rest not while exercising. The exercise is just the stimulus that triggers the growth and repair response that builds more muscle and increases metabolism.
  • 4. Since you live in a society that is constant go, go, go it is always a good idea to have one form of exercise that replenishes the body and helps it to heal. Exercises such as yoga, qi gong and tai chi are great for repairing the Parasympathetic Nervous System (PNS) - this system is the REST AND DIGEST SYSTEM. This is the system that helps us heal and prevent disease. Massages are also a great way to relax the body and help muscles heal and replenish after being active.
  • 5. Explore circuit weight training- with circuit training you are not just getting the benefits of muscle tone and increasing your metabolic rate but you are also getting cardiovascular benefits. So this is a great way to get in your aerobic exercise without over taxing the body. And for you ladies reading this blog this form of exercise works well for us!
  • 6. Do your research! If you would like to get started in a gym with the help of a Personal Training make sure you interview them to know if they have a good understanding of the human body/Anatomy. Remember, strength training is not just about getting tone and fit it is also about correcting muscle imbalances. If you do not correct muscle imbalances or work with someone who understands the importance of correcting imbalances or how to look for them you will end up in pain if not injured. Trust me on this I am a Physical Therapist and have treated patients who became injured because their trainer not having appropriate proper education/training.

 

If you do not know what type of exercise you could benefit from or how intense you should or should not be working out contact us and we can help you. In addition we here at Replenishing Soul have a network of  Personal Trainers and Massage Therapists who we work closely with who are well educated and who we trust. 

Happy exercising!

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The Chakra Energy System

Sunday, March 22nd, 2009

Throughout your body you have main energy centers called chakras. Chakra is a Sanskrit word which means “wheel” or “disk”. A chakra is a wheel-like 

253_chakra_chart_-_ancientspinning vortex that spins in a circular motion. You have seven main chakra centers in your body that are located at the base of the spinal column to the crown of your head. Each chakra radiates a different energy frequency of vibration, and is represented by a different color of the rainbow that resonates at that same level of vibration. Each chakra main center is connected to your being on a physical, emotional, mental and spiritual level. On the physical level each chakra governs a main organ or gland, which is then connected to other body parts that resonate the same frequency. Your chakras are interdependent on each other for harmony and balance.

Medical science has proven that toxins, which include negative thoughts, poor food choices, chemicals and preservatives, lack of sleep, and various other forms of internal and external stress influence your body. These constant forms of “pollution” can cause your chakras to become imbalanced, which may eventually affect you on a physical level. When unbalanced, your chakras can be either too open or too closed. By understanding the chakra system and working to bring it into balance you’ll be able to help improve your own state of health and well being.

This week, we’ll begin by discussing the first chakra, the root chakra.

Understanding the First Chakra: The Root Chakra

 The first chakra, meaning “root” or “support”,  is located at the base of the spine between the anus and the genitals. The root chakra is concerned with basic needs and survival, including “tribal” associations and group identity. It has the lowest vibrational rate and resonates to the color red. On a physical level, this chakra governs your bones and skeletal structure and your adrenal glands (which are responsible for releasing stress hormones).

Physical and emotional dysfunctions that can result from an unbalanced root chakra are: osteoarthritis, mental lethargy, “spaciness”, an unfocused mind, difficulty being still, and difficulty achieving goals. When my first chakra is out of balance, I also notice difficulty with coordination and balance. I have a hard time walking down the street in a straight line, and am constantly bumping into things. It makes sense that when I am not grounded, it’s easy to “push me around” (both literally and figuratively).

Is Your First Chakra Balanced?

 Select the group of words that best describe you: 

1. Bullying, overly materialistic, self centered, engages in physical foolhardiness.

2. Emotionally needy, low self-esteem, self-destructive behaviors, fearful.

3. High physical energy, grounded, healthy

 

*If you chose #1, your first chakra is too open, meaning it’s spinning too fast.

*If you chose #2, your first chakra is blocked, meaning it’s spinning too slowly or   not spinning at all.

*If you chose #3, your first chakra is balanced, meaning it’s spinning at the correct speed and maintains equilibrium. 

 

Try the Following Daily Affirmations to Help Balance Your First Chakra:

I deserve the best life has to offer, my needs are always met.

I have enough, I know enough, I do enough.

I am taking responsibility for my life. I can handle any situation.

I am in control of my own life and my own happiness.


Remember that there are no quick fixes in life. Working on healing and becoming balanced is an ongoing process for all of us. You are exactly where you’re supposed to be in that process. Enjoy the space you occupy in this world right now.

Take the next couple of weeks to pay attention to how your body is feeling, and determine what your first chakra needs are. In two weeks, we’ll move on to discuss your second chakra, the sacral chakra. For those of you with difficulty getting pregnant, reduced sex drive, or low back pain this will definitely be of interest to you.

Write in and let us know your feeling or experiences. We’d love to hear your story.

 

 

References:

Simpson, Liz The Book of Chakra Healing, Sterling Publishing Co., Inc. 1999

 

 

 

 

 

 

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The Dangers of Gluten

Sunday, March 15th, 2009

-Do you ever experience gas, bloating, loose or oily stools or constipation?

-Do you ever experience abdominal pain, nausea, abdominal distention or flatulence?

-Do you ever experience joint or muscle pain that does not appear to be caused by activity or exercise?

-Do you ever experience an enlarged or inflamed tongue, gastric and duodenal ulcers or esophageal reflux?

-Women, have you experienced difficulty getting or miscarriages?

-Do you experience fatigue, mood changes, depression or anxiety?

-Have you ever been diagnosed with an autoimmune disease such as thyroid malfunctions, Diabetes   Mellitus, Lupus, Rheumatoid arthritis, Childhood asthma or Polymyalgia rheumatic?

 

If you answered yes to any of these questions you may be suffering from gluten sensitivity.

 

What is gluten?

Gluten is a protein that is found in grains, grains such as wheat, rye, barley, spelt, triticale, kamut and possible oat.   It is a protein that is hard to digest and therefore can irritate not only your digestive tract but also your organs.  You can experience symptoms that have been listed above but not always.  You can have gluten sensitivity yet be asymptomatic.  Research shows that as many as 90 million Americans may be negatively affected by gluten and as many as 10 million may have an illness due to the root cause of gluten sensitivity.

How gluten causes disease

When ones digestive system is healthy undigested or partially digested proteins will be eliminated as fecal matter.  However, if ones digestive system becomes weakened due to poor food choices, food intolerances, alcohol consumption, eating processed foods and sugars as well as from the normal day to day stresses of life the ability of the body  to digest  gluten proteins can become difficult.  As a result any of the symptoms listed above will be seen because of the undigested proteins floating through the bloodstream thus causing an autoimmune reaction.  In addition the protective mucus lining of the intestinal track gets attacked as well.  Like the skin on your body, this protective mucus lining is a first line of defense in protecting the body from illness and disease.  When this lining breaks down it leads to leaky gut syndrome (scroll down to read what is leaky gut syndrome and solutions for leaky gut) therefore, making one’s immune system vulnerable and weak.

How to find out if you’re gluten intolerance

To find out if you have intolerance to gluten you can undergo a small intestinal biopsy, stool sample testing or blood testing.  If you would like a less invasive test or a cheaper test for that matter you can take the gluten challenge.  The gluten challenge is to eliminate gluten from your diet for 2-4 weeks.  Then on the last day of your challenge eat nothing but gluten.  For example Breakfast could consist of muffins, cereal or toast.  Snack will be cookies or crackers.  Lunch and dinner may be pasta and see how you feel immediately after and/ or the next day.  Do you suffer from abdominal discomfort (cramping, bloating, and gas), achy muscles/joints, fatigue, irritability or difficulty concentrating?  If so, you are gluten sensitive and should eliminate gluten as soon as possible from your diet!

Acronyms that might spell “hidden” Gluten

Fu- dried wheat gluten

HPP- hydrolyzed plant protein

HVP-hydrolyzed vegetable protein

MSG-monosodium glutamate

TPP- textured plant protein

TVP-textured vegetable protein

Begin to read labels!  For example many condiments such as soy sauce, ketchup and BBQ sauce, just to name a few contain wheat based ingredients.  Instead, I encourage you to begin to either make your own sauces at home or cook with herbs and spices.

If you would like more information about gluten we recommend you purchase the book Dangerous Grains by James Braly, M.D. and Ron Hoggan, M.A.

In addition, if you would like specific lab testing for gluten intolerance you can purchase stool test kits through Replenishing Soul that can be done in the privacy of your own home.  To place your order or to ask us questions you can  us contact through our website at www.replenishingsoul.com.

 

Resources:

Dangerous Grains- James Braly

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The Benefits of Meditation

Sunday, March 8th, 2009

As we mentioned in last week’s post, prolonged stress can have damaging effects on the body.  One powerful way to reduce stress and improve your health is through meditation. You may be thinking, “But what exactly is meditation? What do I think about when I am meditating? How am I going to cross my legs in that pretzel fashion?” And most importantly, “How am I going to get them out?”

You’ll be happy to know that it’s not as complicated as all of that.  Meditation means “a cessation of the thought process”. You can meditate by focusing on your breath, or by listening to the sounds of the ocean. Successful meditation is when your focus is on that one activity, and you free your mind of all other thoughts and distractions. You can also sit in any position that’s comfortable.

Numerous studies have found that meditation has many health benefits. A recent study found that meditators were actually able to shift brain activity to different areas of the brain (from the stress-prone right frontal cortex to the calmer left frontal cortex). This mental shift decreased the negative effects of stress, mild depression, anxiety and fear. This is not to say that meditation is a guarantee for good health, however there is a growing awareness of the connection between our body and mind. Often, physical ailments can be connected to emotional distress. How many of us have heard the story of a couple who was having difficulty getting pregnant and when stress was removed (by quitting a job, going on vacation, moving to a new town..etc) they got pregnant?

Meditation improves your general physical and emotional health. When your mind focuses on a particular part of the body, the blood flow to that part increases and cells receive more oxygen and other nutrients. Here is a list of some of the physical and emotional benefits of meditation.

It lowers oxygen consumption

It decreases respiratory rate.

It increases blood flow and slows the heart rate.

It Increases exercise tolerance in heart patients.

It decreases muscle tension (any pain due to tension) and headaches.

It helps in chronic diseases like allergies, arthritis etc.

It reduces PMS.

It helps in post-operative healing.

It enhances the immune system. Research has revealed that meditation increases activity of ‘natural-killer cells’, which kill bacteria and cancer cells.

It reduces activity of viruses

It increases serotonin production, which influences mood and behavior. Low levels of serotonin are associated with depression, obesity, insomnia and headaches.

It reduces anxiety attacks by lowering the levels of blood lactate.

It builds self-confidence and reduces emotional distress.

It leads to a deeper level of relaxation.

It improves concentration.

It helps to strengthen and control the mind. By gaining control of your thought, particularly negative ones, you are able to see life in a more opportunistic way. Your way of thinking changes from “I can’t” to “Why can’t I?”

 

Click on the link below for a one-minute meditation and start reaping these benefits today!

http://www.psychichorizons.com/docs/images/audio/OneMinMed_RevLaura.mp3

 

 

 

 

Resources: 

www.psychologytoday.com/articles/pto-20030424-000003.html - 43k -

http://www.healthandyoga.com/HTML/meditation/objectives.html

http://www.pickthebrain.com/blog/the-physical-and-mental-benefits-of-daily-meditation/

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