You - Clean Lean Machine - 21 Days!

It’s officially spring and some days are beginning to unofficially look like summer. So off come the layers and in we head to swimsuit season, shorts season and summer dress season. If you have been reading these articles for a while, you will know that I tend to over share so please do excuse me while I let you in on what’s really going on with me.

A little over seven years ago, I went from a very strong fitness focused size smallish to a size mediumish/large. After I had my first baby it took quite a while for me to get back into my fitness and eating habits; And as soon as I found I was able to squeeze back into a few of my pre pregnancy clothes, I discovered I was expecting yet again. We are blessed to have our two amazing boys and now it’s time for me to get back to making sure I’m the best possible version of me. My intention is to return to my fitness routine. I will resume eating for one J and of course in the process lose about 15 lbs. I’m using the next 21days to get myself back on track and I’m going to share with you below, my 5 point plan to ensure my success.

1)      Get clear on what has been an obstacle in the past for success in the future

This will be different for everyone. For me, if my exercise is part of my daily routine, it gets done. If I get to it, when I get to it…well you guessed it, with my busy schedule, I may not get to it. I have to work on scheduling in my work out time. For me this has to be a priority. As far as food goes, my nemesis is salty snacks. I could walk past the most gorgeous, delicious buffet of sweets and pastries with no difficulty, but dear reader, when the potato chip company said “you can’t have just one,” I think they may have had me in mind. Our dear friend and health and wellness consultant - Lynn McDonald says that the things that hold us back often are patterns rooted in the brain. Disrupting these unhealthy patterns increases the probability of success.

2)      Focus on food – eat more, eat more often, eat more healthy stuff

This part is going to be the easy part for me I think. I know that there are so many delicious and healthy foods at my disposal. Eating 6 small meals per day will keep me full, focused and will reduce the likelihood of cravings and binges.  It will mean focusing on a plant based diet – I don’t intend to go back to being vegetarian mind you – but just eating more fruits and vegetables. Like at least 12-13 servings of fruits and vegetables per day.  Planning my meals and packing my meals daily will take a little doing but once I pack healthy stuff it will be unlikely that I will reach for processed junk food. I also need to keep track of my water intake and take my supplements.

3)      Get professional help

We could all use some professional help. Even though I am a physician and additionally I have a master’s degree in clinical nutrition, Step 3 for me will be sitting with a professional.  Mechael Hamilton our in house Wellness Coach will be my resource for crafting my long term strategy.  Lifetime sustainable eating plans are not “one size fits all.” Almost all patients (including me of course,) have specific health concerns that must be addressed. Professional help ensures the right plan for my needs and ensures long term success.

4)      EveryBody…Move your body, AKA: There is beauty in strength

We all know diet is the key to improving health and wellness but exercise is also important. Once you are cleared by your healthcare provider for exercise, making time for aerobic cardiovascular exercise as well as weight bearing exercises helps build lean strong muscles as well as strong bones.

5)      Don’t stress

I don’t know about you, but I’ve been known to reach for the not so good for you carbs when under stress.  That can be a slippery slope, derailing the whole healthy eating idea. During the next 21 days I will be focusing on keeping my stress levels as low as I possibly can. Exercise, including my yoga class, deep breathing exercises, laughing, journaling, listening to music and meditation have all been cited in the literature as effective means for reducing stress. In the past listening to music and running have been effective stress busters for me.

The key is commitment. One of the number one reasons health and wellness plans fail is that people are just not ready to do what it takes. It wasn’t the right time for me before but I am ready now. The other thing I know for sure is that dieting doesn’t seem to be a sustainable way to get lean and healthy for life. In my experience guiding patients over the years, what I have found is that a change in lifestyle seems to be what works best.

Please do feel free to join me and our patients who have decided to take the 21 day health and wellness challenge. For more information on how to participate in our upcoming workshop, at no cost to you, just call us in office or click here. There is strength in numbers, let’s get strong together.

5 Holistic Interventions for Allergy Season!

35 million Americans suffer from seasonal allergies. In our office we have already started seeing patients with allergies, so it is an appropriate time to share a few expert strategies for managing allergies. Always talk to your health care provider before implementing any health care suggestions.

1) Watch the stress!

 A recent study found that stress is as bad as or even more dangerous than smoking 15 cigarettes per day, no exercise, overindulging in alcohol and obesity. For seasonal allergies some studies recommend: Sauna Therapy, Massage Therapy and Essential Oils. A perfect recipe for relaxation: A bath or shower with essential oils such as clary sage, sweet orange, lavender or lemon.

2) Get started with spring cleaning!

 Address the indoor allergens. Wet dusting, air filters and vacuums with HEPA filters all help. Clean curtains and bedding on the highest temperature settings. Reduce house plants and stuffed toys. Reduce humidity in the home.

 3) Keep outdoor allergies out!

 Wash the nose daily with a nasal saline rinse or consider using a Neti Pot, especially after being outside. Wear sunglasses outside to help keep pollen out of the eyes. Consider nasal barrier methods such as Nasal Screens to keep the allergens out.

4) Fix the GUT

70-80% of the immune system resides in the gastrointestinal tract. Treating allergies with nutritional interventions appears appropriate. Reducing fructose in the diet has been found to be helpful for allergy sufferers. An anti-allergy diet tailored to the patient's needs has also been found to be effective. Adding a probiotic and omega 3 fatty acids is usually advantageous for allergy sufferers.

5) Some foods and herbal supplements may help

For allergy season, these foods help keep the respiratory tract healthy.

1) Mucolytics: E.g. onions and radishes.

They soften mucous and help us get rid of it.

2) Emollients or Demulcents: e.g. okra, dates and figs.

These reduce respiratory mucosal inflammation.

3) Antiseptics: E.g. thyme, garlic and propolis.

These reduce harmful bacteria and viruses.

There are many supplements that have been shown to be very effective for treating seasonal allergies. Consider including more foods containing vitamin C and fruits and vegetables containing quercetin. Green Tea may also help with the symptoms of seasonal allergies. Good results have also been seen with condiments such as oregano and olive leaf.

 Allergies affect 1 in 5 Americans.  Living with allergies can be difficult even debilitating, however nutritional interventions exist and have been proven effective. If you or someone you know suffers from allergies, please do speak to your health care provider or call us at 860-589-1491. 

Regards in health,

Dr. Shepherd

5 Health Tips To Ease The Time Change Transition

We have transitioned into daylight savings time! How is that going for you? If you are like me, the time change may still have you feeling a little groggy at best, and full on exhausted at worst.

Spring is coming!
(Chris picking dandelions last spring.)

It seems falling back is always so much easier than the spring ahead for my family and even for many of our patients. Here are a few tips to try to make the transition a little easier: 

Sleep expert Dr. Feinsilver recommends:

- Not eating or exercising very close to bedtime, 

- Not watching TV in bed and avoiding caffeine or alcohol several hours before bed. 

- He also recommends trying to get at least 8 hours of sleep every night. 

- Very interestingly, he also suggests establishing a "worry time." Making lists of things worrying you or your to do list for the next day, then setting it aside before going to bed. This one I know I will try!

Another sleep expert, Dr. Joseph Kaplan director of the sleep disorders center at the Mayo Clinic gives the following advice for an easier transition into the time change:

1) Be sure you are exposed to strong morning light after the time change

Spring so far this year!
(Chris making snowballs this spring!!)

2) Reduce stimuli at bed time

3) Keep your bedroom quiet and dark

4) Maintain consistent sleep wake patterns

5) Follow a bedtime routine

One good thing about springing ahead? That means spring is in fact just around the corner just as I promised!

Regards in health,

Dr. Shepherd

                                   

Detox Myths Debunked

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Lots of people like to do "cleanses" or detoxes at this time of year. But since our moms taught us not to give in to peer pressure, before jumping on the detox band wagon, you have to ask yourself: What are these cleanses anyway, are they healthy, who should do one, should I do one and how does one even do a cleanse? Well, I'm glad you are thinking so critically, and as always I'm only too happy to help. Here's the REAL deal with detox:

Let me take a minute to just review a few important things about the digestive system so that you will understand my position on detox. Let’s review digestion 101: We eat yummy stuff, the food we eat is processed in the gastrointestinal system and the nutrients are absorbed into our blood and go straight to the liver for detox. (They do not pass go, they do not collect $200.) In the liver bad stuff is neutralized and the neutralized waste is eventually excreted by the kidneys.  The left over bulk in the GI tract goes through to the colon for elimination. We could go into great detail about this but let’s not. The key point here is that the Liver, Kidneys and Colon are detoxing us all day every day - essentially removing waste and toxic stuff so we can run like the finely tuned machines that we were meant to be.

In a perfect world our bodies would do all the detoxing that we need, but you will agree that pollutants are everywhere: In our air, food, water and products in our environment. Our bodies neutralize toxins but over-exposure to toxins can be damaging and toxins build up over time. But is detoxing or cleansing the answer? Looking at some of the protocols out there I cringe. Some are downright dangerous and can lead to many side effects including muscle wasting, energy depletion and nutrient depletion.

My recommendation: A detox lifestyle. You guys know me well enough by now to know I’m not a big fan of diets and fads. I think they don’t usually provide sustained results and are usually more trouble than they are worth. Lifestyle changes however are my jam, I’m all over that! A detox lifestyle? What in tarnation is that? It’s just a simple eating plan focusing on foods that support the kidney, liver and colon. It also includes adding in specific supplements for nutritional support of the kidney, liver and colon, and of course as with most of my recommendations, we recommend a holistic approach.

But what foods support healthy liver, colon and kidney function? Here is a list of foods to consider adding: A plant based diet is generally recommended. Try adding fruits and vegetables such as Belgian endive, artichokes, cruciferous veggies, radishes, beets and beet greens, apples, grapes, onions, walnuts, avocados, citrus fruits, celery, asparagus, melons, hazelnuts, eggplant, cranberries and purple fruits and veggies - e.g. blueberries.

Generally, digestive health can be aided by adding an anti-inflammatory supplement, an antioxidant supplement, a probiotic, a multi vitamin and fiber to the daily routine.  Additionally, check your produce department and spice rack for things like aloe, garlic, dandelion, curcumin, green tea, rosemary and ginger.  There are some herbs that can help, but be sure to talk to a health care provider who is experienced with herbs, in order to ensure they are appropriate for you before starting anything like that.

There are holistic and supportive therapies for improving the body’s ability to detox. Some studies mention that massage therapy, heat therapy (e.g. deep infrared sauna therapy,) essential oils and exercise can aid the detox lifestyle. Other studies confirm benefits from stress reduction activities such as breathing exercises, walks in nature, exercise, music, dance, singing, meditation, laughing, journaling and taking a nap.

And one more thing: You have to drink water. That’s a whole other article for another day.

There are real benefits of a detox lifestyle. Some studies show that a detox lifestyle can reduce cravings, help with weight management, increase nutrients, improve mental clarity, reduce inflammation and even help improve chronic conditions. Patients also report that they feel good physically and emotionally.

Do you want more information about transitioning safely and easily to a detox lifestyle without significant side effects, and without losing the joy of food? Please join us for our #Power_Transformation workshop on April 1, or call us in office.

Please, please, please do remember that it's absolutely impossible for me to diagnose you and treat you just by you reading one of my articles. I'm superwoman it's true but even that is beyond my capabilities. So before you engage in any health and wellness activities, do consult your healthcare provider. We are happy to address your personal concerns, call us in office (860-589-1491) to schedule your personal consultation; and thanks ever so much for your attention!

The happiness recipe continued ...

Thanks for coming back to look at part two of the happiness recipe. The article was running long but I know everyone is waiting with baited breath to see what the LOVE HORMONE does so here it is. Do comment on our Facebook page. We love getting your feedback.

-Oxytocin

What it does: (This one’s my favorite to talk about as you will see from this being quite lengthy compared to the others but please do humor me.) So Oxytocin: It's known as the LOOOVE hormone ;)  It's produced in the brain and its main functions appear to be its role in childbirth and breastfeeding. It is said to be associated with bonding, attachment and closeness and may enhance the instinct to be protective of others. Oxytocin may also make you kinder and more altruistic. The effect of oxytocin appears to be in opposition to that of cortisol and this may explain how it reduces stress and improves sleep. There are some recent studies that suggest that oxytocin may help reduce cravings and may be helpful for patients with addictions; while other studies show positive effects of oxytocin on patients diagnosed with autism. This all sounds amazing; this all sounds like everyone in the world should go out and get some oxytocin. But how...from where....??? Glad you asked!

How you can get your body to make more of it: Get off social media and actually get social! Spend time connecting with friends and family members that have a positive influence and effect on you. (Please note: If you have a friend or relative that infuriates you, hanging out with them is not going to boost your oxytocin levels people...just saying.) Pick up the phone and call an old friend that you haven't talked to in ages and feel the hormones surge. Another booster: be intentionally kind; Go out of your way to just do amazingly awesome things for as many people as you can. I want to make a disclaimer here. I'm not sending anyone out to do anything weird. That being said, physical contact boosts oxytocin, big time. So: Get a massage, give a high five, hug a friend or family member, shake hands with someone or just cuddle on the sofa to kick up your oxytocin levels a notch. Other activities that appear to boost oxytocin levels seem to boost the levels of the other happy chemicals too. If you feel like you need a shot of oxytocin, try listening to soothing music, doing some exercise (even just a walk in nature can get things going!) Find something very funny to laugh about, deep belly laughs are best. Do some breathing exercises, yoga or meditation type activities are good. Get warm: Warm baths, steams or saunas may help. All of these things appear to have a positive effect on the happy hormones in general.

Foods that help: "Ok, Doc," you're saying. "What about food or supplements that can boost our levels?" I hear what you are saying. We are after all a culture that likes to have the option to pop that pill or in some way ingest that specific thing to get the required result. As always I will not disappoint on the "let your food be your medicine" front, but it's not what you are thinking. It seems that most food stimulates oxytocin production, especially if there is a protein-carbohydrate combination. The trick to increasing the flow of the love hormone is to share a meal with someone or with the family...It appears it's the connections that do the trick with this one.

The recipe: So there you have it folks. It seems to me the bottom line is: Engage in overt positivity, be nice to others, and eat healthily including a healthy balance of fruits and veggies. Exercise, stay connected with those you like and for heaven's sake, laugh. Check how often you laugh now, multiply that by a hundred and maybe you will be close to laughing as much as you should. Drink water, get rest.... Wait a minute... These are all the things we encourage for improving overall health.

Mind BLOWN!

Disclaimer: Remember that it's absolutely impossible for me to diagnose you and treat you just by you reading one of my articles. I'm superwoman it's true but even that is beyond my capabilities. So before you engage in any health and wellness activities, do consult your health care provider. We are happy to address your personal concerns, call us in office to schedule your personal consultation; and thanks ever so much for reading!

Happy Valentine's Day

Happy Valentine's Day!

It's true. I'm on a "Don't worry , be happy," rant again. I've shared the secret actual "How To Be Happy Recipe" below, so please do scroll down to yesterday's post for the details!

Like I said last month, this year we are focused on helping transform lives by transforming overall health. We had our #Power_Transformation workshop last month and it was amazing. Scroll down for the few pictures I managed to take and a picture from our earlier Power Transformation retreat. We were so involved and had so much fun that we almost forgot to take photos this time around! I hope you can come to our next #Power_Transformation workshop on Feb 25th. Scroll down for more information. 

I know I say this all the time, but I want you to know I truly mean it: Thanks again for your continued support. This month we are having our New Patient Recruitment Drive. We invite you to share about us to anyone who you think may benefit from joining the Saporito Chiropractic family. If there is any way that we can be of service to you in any capacity, as always, please do not hesitate to ask.

Regards in health,
Dr. Shepherd

P.S. If you or anyone you know would like to attend our #Power_transformation Workshops please just click here

 

My Valentine's Day gift to you: The "GET HAPPY" Recipe

No matter what your persuasion you will agree with me when I say it's time to focus on Happy! You are probably wondering why your trusty neighborhood chiropractor is talking to you yet again about focusing on HAPPY. Well...the World Health Organization says “Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.” In my opinion this means being HAPPY is a significant part of being HEALTHY, so here are some technical deets on what's going on on your insides and how to use this info to make happy your everyday state of being!

It's all about chemistry people. When we are happy, our bodies produce certain chemicals. Serotonin, dopamine, oxytocin and endorphins are the key happy chemicals. Funnily enough production of these happy chemicals appears, based on studies, to be associated with healing, improved health and overall well being. If we can get our bodies to produce these chemicals more often, guess what: Instant HAPPY!! Improved HEALTHY!!

So here's the blueprint in a nutshell:

-Serotonin:

What it does: Serotonin helps us feel significant, agreeable, important and sociable. It transmits messages from one part of the brain to another. A small amount appears to be used in the brain and 90% is used in other areas of the body like the GI system and in blood platelets. The bad news is some research states serotonin imbalances can lead to depression. Boo!

How you can get your body to make more of it: Think positive thoughts. Do those "woo woo" Gratitude practices. Get sunlight. Do forty minutes of aerobic exercise. Take care of and protect others. There is even some evidence that watching someone being nice to others can boost your serotonin! WOW!

Foods that help: Serotonin is manufactured from the amino acid tryptophan. Foods containing significant tryptophan content are all protein rich foods. Fish, nuts, eggs, cheese and turkey are all good sources, but of course it's a little more complicated than just increasing your protein intake. In order to get that tryptophan boost: eat your tryptophan containing foods at the same time as carbohydrate containing foods.

-Dopamine

What it does: It's involved in movement, memory, pleasurable reward, behavior, cognition, attention, sleep, mood, learning, enjoyment, bliss and euphoria. Dopamine helps us get things done and helps us achieve more. Not getting enough can result in fatigue, lack of motivation, mood swings and memory loss. Definitely want to make sure dopamine levels aren’t low, but in a healthy way!

How you can get your body to make more of it: Set goals, complete tasks, cross things off the “to do list.” You probably already know this one: You have to exercise, but in order to increase dopamine levels, low impact exercise is just fine e.g. yoga, going for a walk. You don't have to go the extreme fitness route, unless you want to! Other dopamine increasing activities may include: Meditation, hobbies, music, as well as taking on and achieving challenges.

Foods that help:  It seems that all animal products help increase dopamine levels. Other foods include: almonds, apples, avocado, bananas, beets, chocolate (the real stuff not the sugar filled junk!) Beans, green leafy vegetables, green tea, oatmeal, nuts and seeds, curcumas, watermelon, wheat germ and foods high in natural probiotics.

-Endorphins

What it does: Endorphins are the body's natural painkillers! Gotta love that! 

How you can get your body to make more of it: Do strenuous exercise! Use lavender and vanilla essential oils. Endorphins are also produced from laughing, sex, positivity and affirmations.

Foods that help: Spicy food, chocolate, nuts, B vitamins, eggs, avocado, leafy green vegetables, omega 3's and beets.

OK.  This is running long! You do not want to miss my take on the LOVE HORMONE OXYTOCIN, so can you please just check in here next week for the conclusion of this article? Please, please, please? Just click here: http://saporitochiropractic.blogspot.com/

Disclaimer: Remember that it's absolutely impossible for me to diagnose you and treat you just by you reading one of my articles. I'm superwoman it's true, but even that is beyond my capabilities! :) So before you engage in any health and wellness activities, do consult your healthcare provider. We are happy to address your personal concerns, call us in office to schedule your personal consultation; and thanks ever so much for reading!