Eat Chocolate by, Barbara Christensen

Thank you to Barbara Christensen of Eat Fresh In The City for contributing this article.  Reprinted with permission.




Ok so I just had to print this one...an actual good excuse to eat chocolate cannot be passed by. :-)






                                                          Eat Chocolate

When you start to feel that lackluster attitude this season, I recommend eating some chocolate. Endorphins boost creativity. Endorphins are among the brain chemicals known as neurotransmitters, which function to transmit electrical signals within the nervous system. Researchers have found that eating chocolate, that delightful number one food craved by American women, and myself at least five times a day, causes the brain to release endorphins, chemicals that make us feel good.

Have you ever noticed how creative you get while exercising for extended periods of time? This is a biological fact that has been proven time and time again. And according to Molecules of Emotion by Candace B. Pert, continuous exercise like running, long-distance swimming, aerobics, cycling or cross-country skiing appears to contribute to an increased production and release of endorphins. The released endorphins are morphine-like substances that have strong affects on the brain and body. So it’s the dead of winter, no treadmill in sight, your significant other is far away – what’s girl to do? Sit down, relax and enjoy a nice bit of chocolate and let the creativity unlesh. 

The Heat Is On - Safety Tips For Running In The Summer Sun

I know that some of my friends in California are still on the chilly side, but here in Northern Virginia the heat is ON! Summer is almost here. Some tips for running in the heat and sun (these also can apply to most other outdoor activities as well):

~ Always apply sunscreen. If you are active and outdoors a lot, the cumulative affects of the suns rays on your skin can lead to burns and skin cancer. Use at least 30 power sunscreen to play it safe.

~ Wear loose fitting, light weight clothing in light colors that don't absorb so much of the heat, and allow the air to circulate around your body.

~ If you can, try to get your run in during the early morning or evening hours, so you are not out in the peak heat of midday.

~ Be sure to stay adequately hydrated. It's amazing how quickly heat can sap the water from your system...especially since you will sweat a lot more. Feel free to pour a glass of water over your head to cool down after a long run too. Feels great and works quickly and effectively.

~ Seek out more shaded routes where possible. Consider trail running rather than your usual run out on the hot asphalt streets.

~ Wear a hat to shield your head from the direct sun, but be sure that the brim doesn't restrict your vision of cars around you. Keep the hat loose fitting and breathable so the heat is able to escape from the top of your head while your noggin remains protected.

~ Wear sunglasses that filter the harmful UVA and UVB rays.

~ On days where the heat is extreme or air quality poor, you may want to consider cross training indoors or swimming as an alternative exercise. Also remember that it can take a couple of weeks for your body to adapt to the new temperatures, so ease up your usual routine a bit at first until you have adjusted.

~ If you begin to develop a headache,  confusion, clammy skin, muscle cramps or loss of muscle control, these could be signs of a heat illness. Stop running and find shade right away.


By being flexible and using good judgement, you can continue to enjoy running and other exercise outdoors all summer long!!

Week Two report : Jillian Michael's 30 day shred

Just finished week two of Jillian Michaels' 30 day shred. Moved up to level two this past week and it was intense. I found a few of the moves more awkward to do, so I liked level one better in that regard, but the intensity was definitely higher this week. I didn't lose any weight this time, so for the two weeks I have only lost 1 pound. This is not too thrilling, but I CAN report that I am seeing more muscle definition in my arms and calves. And my endurance continues to improve. I am doing push ups much better after two weeks on this program than I did at the beginning. So even though it's not translating to scale weight for me yet, I am still pleased with the results. Gotta do better at watching my diet, and hopefully next week will register on the scale.

Hit The Dirt - The Joy Of Trail Running

Photo by, Ryan Faulkner Photography

No matter how great of shape I have been in, running has always eluded me. I've always found it difficult, and envied those who dash by with smiles on their faces and actually seem to be relishing the experience.  Weight lifting and aerobics I enjoy a lot, but when I ran I had such a hard time catching my breath and felt generally miserable. Given the fact that I have a secret dream of running a marathon one day, this love/hate relationship I've had with running is problematic. So yesterday after we did a Jillian Michaels workout, when my daughter suggested we go for a run I groaned out loud. Reluctantly I tagged along for what I assumed would be a half hour of misery again, but this time was different. We have a system of trails that weave throughout our neighborhood through some lovely forested areas. I have walked back there many times, but for some reason had never thought to run the trails. When running I had stuck to the paved streets or the dreaded treadmill.  Not sure why now. It just seemed the thing to do for some reason. But Haley has been running the trails for awhile now and wanted me to try. When we turned off the road onto the dirt path it was like I had a new lease on my running life in an instant. I was shocked! It was a COMPLETELY different feeling than I had ever had before on a run.  I was able to go faster and farther, and finally felt that sought after "runner's high" that I've heard so much about. I still was not a fabulous runner on day one, but for the first time I felt like I could be. I loved every minute of it.

So what made the difference? What are the pro's and cons of trail running?

Pro's:
-Often shaded so it's cooler.
-More interesting and beautiful scenery to look at which provides pleasant distractions and makes the time seem to go by quicker.
-The dirt or grass trails are far less stressful on the muscles and joints of your legs, because they cushion the impact of each footfall and offer a bit of a spring affect.
-Not usually as crowded as the busy streets, so you have the chance to find peace in the quiet atmosphere.
-Change from your normal routine and added challenge. You feel like a rock star when leaping over fallen trees :-)

Cons:
- You do have to watch your step on the trails. They are not as flat, and so you have to be careful not to hit a tree root,  rock or hole in the ground. You may want to invest in shoes designed for trail running that protect your feet better on the uneven terrain.
- If it has been raining, your trail could be muddy which is no fun at all.
- The flip side of the solitude is the potential danger. For women especially, it is best to run with a partner or know your area well and go only during daylight hours. Be mindful of your surroundings. No need to be paranoid, but unfortunately attacks do happen so it's best to be cautious and aware of what's happening around you.
- In heavily forested areas it can get dark and harder to see.

In my view the pro's well outweigh the con's, and I am excited to hit the trails again today. To run my marathon I know I'll have to get back out and train on the streets again one day, but for now I'm hitting the dirt and loving it!

Chiropractic Care During Pregnancy and Childhood by, Lisa Przybysz, DC

Lisa Przybysz, DC

Family chiropractic of Fairfax: A creating wellness center

10831 Main St, Fairfax VA 22030

http://www.familychiropracticoffairfax.com/

O: (703) 273-7733

Fax: (703) 385-969310831 Main St, Fairfax VA 22030

Pregnancy:

Regular chiropractic care is an integral part of prenatal and postpartum care. Pregnancy is a time of change for you and your body.  Chiropractic care aids in the process by which your body adapts to these new and complex changes.  Your nervous system controls all functions in your body including the process by which your unborn baby develops and your body changes.  Freedom from any type of interference to your nervous system is vital for the development and support of a healthy baby and mother.

A mother’s weight gain during pregnancy averages around 30-40 lbs.  Pre-existing unnoticed imbalances in your spine and pelvis become  during these times. The added stresses lead to discomfort and difficulty while performing routine, daily activities. These postural imbalances in turn affect nerves, muscles, and the mobility of joints.  Studies show that about 50% of all pregnant women experience low back pain during their pregnancy.  Other issues that women experience, often for the first time, includes but is not limited to; headaches, sinus congestion, nausea (morning sickness), and rib pain.  Chiropractic care can enable a woman’s body to more easily adapt to these changes and in many cases ease all of these discomforts.  

     Chiropractic care is tailored to the ever changing pregnant woman.  We use techniques and adjusting tables that were specifically designed and developed for pregnancy.  Both doctors in our office are certified in the Webster technique.  The Webster Technique is a specific chiropractic adjustment that reduces interference to the nervous system, balances out pelvic muscles and ligaments which in turn removes constraint to the woman’s uterus and allows the baby to get in the best position for birth.  It is used specifically for women with a baby in a breech or transverse lie position, however it can be used throughout a women’s pregnancy to help avoid a malpositioned baby.  A 94% success ratio has been noted with this technique and breech turning.  If you have entered your 7^th month of pregnancy and your baby is breech, seeing a chiropractor may help.   It is important to realize that the position affects the baby’s spine as well.  Alterations to optimal position put stress and strain on the babies developing spine as well.

       

Another study showed women receiving chiropractic care through their first pregnancy had 24% shorter labor times than the group not receiving chiropractic care.  The alignment of your spine and pelvis play a key role in the comfort and the ease of your pregnancy and delivery, respectively.  Many times chiropractic care can help a woman avoid an unnecessary C-section due to a breech baby position. Also the need for medical intervention during labor greatly decreases in women who have had pre-natal chiropractic care.  This is a wonderful, easy, and gentle way to help your body cope with all of this change, keep you feeling good, and allow you to carry and deliver your baby with more ease and comfort.  

                             

                                                   Infancy:

     Did you know that the best time to get your spine checked by a chiropractor is when you’re an infant?  Interference to the nervous system caused by misalignments in the spine (subluxations) can start as early as the day we are born.  The birthing process, although perfectly normal and natural, can put a lot of pressure on the tiny spine and nervous system of your little bundle of joy.  Cesarean sections, vacuum and forceps delivery, and even the simple “tugging” of the baby’s head and spine by the doctor during the pushing phase can complicate this matter even further.  Starting and continuing life without nerve interference is extremely important to the health and wellness of your child.  The nervous system is needed for proper growth, development and immune function of children.  If it isn’t functioning as optimally as possible, then your child can’t function as optimally as they were meant to function.  

Almost all adult spinal problems begin in early childhood.  Aside from the birth process, what else can cause subluxations?  Falls and accidents are a big contributor.  The National Safety Council reports in a study of 536 children that 50% had fallen head first from a high place in the first year of life.  When your baby starts cruising or walking short distances from object to object, they often fall.  In fact, the average cruising toddler falls 38 times a day. If you or I fell 38 times a day, imagine the number of bruises we would have.  Although children are smaller and more flexible than your average adult, all of these falls add up and can lead to improper development of the spine.  Other contributing factors are backpack use, school desks, improper posture, car accidents and sporting accidents, just to name a few.  

    So what is the next step if we discover that your child has a subluxation?  Chiropractic care is tailored specifically to every child and changes depending on what stage of development they are in.  The amount of force used to adjust an infant and child is very minimal compared to that used on an adult.  For young infants, the amount of pressure is as light as a finger touch.  The adjustments are very slow, controlled, and gentle.  Most of the children I have worked with, including my own daughter, find adjustments to be very soothing.  Many kids see it as a game as well and find the process fun.  In many cases, infants will even peacefully sleep through their adjustments.  Most parents report that their children enjoy their chiropractic adjustments and look forward to subsequent visits. They also report that their children experience a greater level of health while under regular chiropractic care.

Chiropractors are uniquely qualified in the detection of nerve interference or subluxations.  Both doctors in our office are experienced and skilled in the gentle, specific, adjustments that infants, toddlers and children need.  Many adults suffer throughout their lifetime with problems that could have been avoided by seeking chiropractic care as children or teenagers.  Chiropractic care for you and your children offers your family a solid foundation for wellness. Throughout pregnancy, birth, and childhood all the way to adulthood the chiropractic lifestyle offers choices and benefits for your greater health and well-being.  Don’t wait until your child develops a problem, help them grow up straight and strong with the proper chiropractic care they need.

Yeast Detox by, Barbara Christensen

Everyone has yeast in the body. It’s there to help decompose and recycle our bodies when we die – happy thought, huh? Unfortunately though if it multiplies too quickly in our bodies, it begins its job prematurely. This overabundance of yeast is called Candidiasis. If you add in a poor nutritional diet or a sluggish or impaired immune system which weakens the body, you are going to have a hard time fighting off yeast. Stress and environmental pollutants can also play a role in reducing the body’s control over Candida. The yeast colonies then grow rapidly which can cause headaches, allergies, rashes, hives, eczema, anxiety, fatigue and a slower metabolism. When this happens a detox is called for. 

So what foods do you want to avoid during a Candida Detox?

1. All sugars and sugar-containing foods - including table sugar, fructose, corn syrup, honey, molasses, maple sugar and date sugar.

2. All white flour and white flour products. All yeast-containing pastries, breads, crackers, pastas, etc.

3. All cheese except ricotta, cottage and cream cheese.

4. Artificially sweetened drinks and food products.

5. Avoid alcoholic beverages.

6. Avoid all fruit juices, fresh fruits (fresh, canned, or dried like raisins) until yeast is abated. Fresh lemon or lime may be used in water, or as a substitute for vinegar in salad dressings.

7. All coffee and tea (even herbal).

8. Chlorinated tap water.

9. All processed meats such as bacon, sausage, ham, hot dogs, luncheon meats, corned beef, and pastrami.

    Old leftovers. If food has been in the fridge for more than 3 days, do not eat it. Leftovers may be frozen.

10. Obvious fungus foods: mushrooms, blue cheese, etc.

11. Peanuts and peanut products.

12. All vinegar-soaked products or vinegar dressings: pickles, pickle relish etc. Lemon juice may be substituted for vinegar in recipes.

13. Brewers yeast, B vitamins made from yeast, yeast breads, pastries, crackers and pretzels that contain yeast.

So what in the world ARE you supposed to eat then?? 

1. Meats: I recommend grass-fed or pastured products always, but you can have all uncured and healthy chicken, turkey, game birds, quail, duck goose, pheasant and Cornish hen. Grass-fed beef, buffalo, lamb and venison.

2. Eggs: Choose organic cage-free or preferably free range eggs in moderation. No more than 6 per week.

3. Fish: All fresh fish including salmon, water packed tuna, clam, shrimp, lobster and oysters. Wild caught is the best. I love wild caught Keto Salmon as well as tuna, but be sure know where your tuna came from.

4. I’m iffy on nuts because if they are salted or processed at all it hides if they’ve gone bad. So make sure you get raw nuts, seeds and unprocessed oils. Almonds, brazil nuts, cashews, filberts, pecans, and pumpkin seeds are all great choices.

5. Cold Pressed Oils: Almond, avocado, flax seed, butter, hemp, olive and coconut oil (Coconut Oil is a potent anti-fungal).

6. Whole Grains: (GMO of course) Including spelt, barley, amaranth, buckwheat, millet, gluten-free oats, brown rice, wheat, whole grain pasta or vegetable pastas. Make sure all items made with them are yeast free.

7. Cereals: Hot or cold – whole wheat, unsweetened cereals including oat bran, puffed rice, puffed wheat and buckwheat

8. Breads: Any whole grain, unsweetened bread without yeast – look in the refrigerator section of your health food store. My favorite is the Pacific Bakery Spelt Bread.

9. Crackers and Chips: Any whole grain, unsweetened cracker or chip (I recommend you stay away from white potatoes) including Koyo brand buckwheat rice cakes, Ryvita brand crackers in various flavors – read ingredients, Terra brand chips in various flavors – read ingredients.

10. Muffins and Biscuits: Any whole grain muffin, biscuit, tortilla or rice cake – must be made with baking soda or powder – not yeast. Read the packaging.

11. Legumes: All legumes if soaked well, such as lentils, peas, dried beans i.e. pinto, navy, northern, kidney etc.

12. Fresh Vegetables: All vegetables except I would leave out the white potatoes for a bit.

13. Use stevia as a natural sweetener - found in the supplement section. I like Truvia.

14. Dairy: Unsweetened plain whole – milk yogurt, skyr, plain kefir, buttermilk, cottage and ricotta cheese, goat milk, soft goat cheese and unsweetened whey products.

15. Beverages: Bottled, filtered water and sparkling water. Hot or room temperature.

The idea is to reduce the yeast but still get your nutrients in. Unfortunately you may start to feel worse before you feel better. As the candida die off because you aren’t feeding them anymore, that can irritate the system at first. And remember that the foods you are allergic to have built up in your system and they are no longer entering it. As they begin to break down and find their way out of the body you may find that you are suffering from: (usually week three-ish)

– headaches and nausea

– severe brain fog

– unexplainable dizziness

– major fatigue

– increased sugar cravings

– minor skin breakouts

– cold hands and feet

Don’t give up. You want to stick with this for at least six weeks – and supplement where needed with organic and holistic items.

Barbara Christensen is the owner of Bija Coaching, which has been offering lifestyle and business coaching expertise worldwide since 2003. Prior to that Barbara was involved with international marketing, operational management and entrepreneurship for over a decade. To learn more, see her website at: www.BijaCoaching.com. She is also a fresh food enthusiast and blogger - www.eatfreshinthecity.com 

Book Review: "The Culprit and The Cure" by, Steven Aldana

I just finished reading "The Culprit and the Cure - why lifestyle is the culprit behind America's poor health" by, Steven Aldana. It was a very interesting read. He outlines, in an easy to follow format, the negative affects of many of the lifestyle patterns of the modern age, such as sedentary living and excessive consumption of processed foods. He then goes on to offer healthier alternatives and suggestions on how to implement them. Most of what he talked about in the book was pretty basic stuff that is not new. It's widely known that eating whole grains, fruits and vegetables and exercising regularly is the best way to maximize our body's potential.  But he backed up the things we already know with lots of studies and statistics to emphasize them to the readers more forcefully, and show them clearly the affects their lifestyle choices have on disease prevention and fitness levels. He also shared some interesting new findings that I had previously not heard of. I was interested to learn that taking supplements of individual "good" things can actually sometimes be harmful. I was also interested to learn that the recommendations on exercise have changed recently from a certain number of minutes of sustained workouts in a row to more of a daily accumulative number. He uses personal anecdotes from his own life to help illustrate points and principles as well. It was a well documented and educational book that I would highly recommend.