OCTOBER 2014
LIVING WELL
BEING A BREAST CANCER HUSBAND REAL SURVIVOR STORIES FEEDING YOUR SKIN THE REPERCUSSIONS OF DITCHING UNHEALTHY TRANS-FATS HEALTH + HOME + FOOD + WEALTH + STYLE = recycle: share this magazine
MAGAZINE™
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words from the editors and publishers:
This past summer we embarked on an uncharted road trip with other family members to Island Falls Maine. Population 860, located just about 50 miles from the Canadian border. My brother’s timeshare was perfectly nestled in the middle of nowhere overlooking a wonderfully scenic view of Mt Katahdin. The company was great and a rare opportunity for Brian and me to spend time with my two brothers, their wives, and for the first time ever… no kids. We thoroughly enjoyed being together. We were all so excited to see a real live moose or bear that we often went off road hiking but also off path hiking to hopefully come across a moose or a bear in their own habitat. My oldest brother and his wife live in New Hampshire, so for them the prospect and excitement of seeing either one was really for me, having witnessed the comings and goings of each in their own backyard on many occasions. By day three it was becoming tiresome forcing any other human being we came across in our travels to stop and ask where we might see some wildlife native to the area. Everyone was very friendly and kindly made their recommendations, usually sending us to a “Bog” for moose and all together questionable for a bear sighting. However, warned that if we did see a bear not to run but rather make your body look bigger, remain calm and do not appear scared, while staying completely still. So with that said maybe I am happy that we never actually saw a bear because although having heard those things if coming in contact with a bear I can’t say that I would actually want to know if Advertising Inquiries: before these tactics work or not and or trust myself to carry them out. Unfortunately, we never came across a moose either. Later learning that most of the animals in that particular area Brian Strauss -Publisher were probably in hiding, knowing something that we had not realized. That this beautifulSales@livingwellmagazine.net ly serene place was home to a huge hunting community, which never crossed our minds until asking a waitress in one of the three restaurants in the area where she might recom302-355-0929 mend to see a moose, (having given up on seeing a bear). Her answer was a complete shocker as she proceeded to tell us that if we were still around the following week she would have her hunting license and would gladly take us along. This was obviously not Lita Latham - Account the answer we had in mind, and simply told her that we would have to agree to disagree Executive when it came to hunting for sport. Upon returning to our condo having the realization Lita@livingwellmagazine.net that we would not be seeing anything larger than the red squirrel I had seen in the morning. My sister-in-law and I laughed for hours coming up with more worthy targets to hunt 302-750-0898 than hunting helpless animals, but I am afraid that I will have to leave those thoughts back in Island Falls Maine. I try to have an understanding for those who hunt for food but admit that it is difficult being a vegetarian for more than thirty years, but hunting for Looking To Start Your Own sport, completely boggles my mind. Therefore…“to each his own,” and that is what Living.Well Magazine is all about. Business? I would like to thank and also commend the women in this issue who were brave enough You could be a LIVING.WELL to fight breast cancer and to share their story with us. MAGAZINE ASSOCIATE Have a happy Halloween and try not to eat too much of the candy Editors / Publishers you are handing out or the candy that your children collect...lol. PUBLISHER Diane and Brian Living Well Magazine is Strauss Enjoy! Brian & Diane Strauss Associate Editor: expanding into all areas of Michael Strauss the country. puppy love™ Creator Sean Strauss Business Opportunities are Executive Assistant available: Nick E. Daum sales@livingwellmagazine.net Resident Artist and Creator of the Valentino caricature. Liam McWilliams Design and Graphics Diane Strauss
www.livingwellmagazine.net LIVING.WELL MAGAZINE© is a monthly publication distributed regionally. All articles and advertisements are accepted in good faith. Living Well Magazine assumes no responsibility or liability for any claims, conditions, products, services, errors, and/or opinions expressed through articles and advertisements appearing in this publication. Please check with your primary health care provider before making any changes. Living Well Magazine welcomes your comments and suggestions. No part of LIVING WELL MAGAZINE™ may be reproduced in any form without permission and written consent. Copyright, All rights reserved. 2014 Various Trademarks Used By Permission Of Their Respective Owners
VOLUME 9 NUMBER 10 LIVING.WELL MAGAZINE (ISSN 2325-2448) published monthly by Savendale Media Group, 1519 Old Coach Road Newark, Delaware 19711 Phone:302-355-0929 Fax:302-454-1867 www.livingwellmagazine.net
puppy love™ Evidently the only wildlife in I.F. Main willing to make an appearance.
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October 2014
Cover: by dcstrauss 3
Join us on
inside pgrade What You Do U Karen Verna Carlson A Story Without An Ending Suzanne Eder The Real Legacy You’ve Left Your Children Part I1 Karen Jessee
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Tensegrity 101: Understanding The Bone-Muscle Relationship Dr. Scott Rosenthal
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The Secret to Overcoming You! Why We Firewalk, Glasswalk, Break Boards And The Other Crazy Stuff We Do!! Joe White
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for facebook fan giveaways and updates!
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FYI 6
Real Survivors: 34
These are words nobody wants to hear —“You have breast cancer.” 18 by Randi Rentz
Hands on Health Ann Wilkinson P.T.M.S.
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A Metastatic Breast Cancer Story: by Lynn Wyatt 14
Sexual Health and Healing:
20
Ask The Vet Dr. Rose Dileva
Being a Breast Cancer Husband
24
LWM TRENDS
6
with Dianna Palimere, PhD, LCSW
Feeding Your Skin? Erica Reed
30
Tech Addicted: With Sean
43
Style Files: Sarah Willoughby
22
25 The prestigious— Living.Well Magazine Tried and True award is given only to products and companies that we have used and can honestly say they were great! If it has the LWM Tried and True Award on it, we are sure that you will too.
Earth Talk: The Repercussions of Ditching
Unhealthy Trans-Fats and Is Ethanol Really Helping Our Environment? 12 Understanding Breast Cancer And How To Help Prevent It
16
Sitting Still
35
Alisa Rose 4
Art of Eati
Diabetes and Dental Care: 8 Why Control of Your Diabetes Is Essential to the Health of Your Mouth Andrew Swiatowicz, D.D.S. The Scale Won’t Move!
Th e
Danny Singles, PT, DPT, MA
ng
Brenda Pavlic, CPhT
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October 2014
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FYI Eating Too Much Sodium Excess sodium in your diet can suck the moisture out of skin, leaving it dry and dull.
6 SURPRISING THINGS THAT AGE YOUR SKIN Facial Expressions Every time you move that beautiful face, your skin wrinkles a little bit. Most of the time your face bounces back and those little wrinkles disappear once new skin cells grow.
Central heating
Soap
Your pillowcase
The central heating and air conditioning systems that many of us use at home and at work can severely dry out skin, leading to premature aging and wrinkles.
When you wash with soap – which is generally alkaline – it can remove this protective layer of oils and dry out the skin, eventually leading to wrinkles.
If you regularly sleep with the same side of your face pressed against a cotton pillow case this may cause creases on the skin which can eventually turn to fine lines and wrinkles.
Drinking from bottles and through straws The puckering process of drinking from a bottle or through a straw. Just like any repeated muscle motion this can lead to fine lines and wrinkles around the mouth.
Source: www.lajollaskin.com
FAST FOOD FOR LUNCH: SANDWICH OR SALAD?
Silent but Deadly Scientists get to the bottom of why some sheep emit more methane (a.k.a. fart more) than others. Calories
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47g
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Prem Southwest Salad w Crispy chicken
450
50mg
850mg
42g
23g
12” turkey sub (Dry,No cheese)
560
40mg
1340mg
92g
36
Buffalo chicken salad (no Cheese)
360
60mg
1100mg
13g
20
Whopper
650
60mg
910mg
50g
33g
Garden FreshChicken Caesar salad
670
85mg
1760mg
20g
34g
McDonalds
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Farm animals aren’t equal in the real world, either—and that’s even true when it comes to flatulence, which is a major contributor to climate change. Cows are by far the worst offenders. The methane emitted by livestock is too potent a greenhouse gas for us to ignore. (One molecule of methane can trap 21 times more heat than a molecule of carbon dioxide, though CO2 stays in the atmosphere longer.) Cattle, sheep, and other animals raised for agriculture emit 80 million metric tons of methane a year from their backsides, which accounts for more than a quarter of all the methane produced by human activity.
Spicy Chicken Sandwich
510
65mg
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29g
In New Zealand, sheep outnumber humans 7-to-1, which makes it a great place for scientists to study why some sheep emit more methane than others.
Spicy Chicken Ceasar Salad (Full Size)
780
130
1650
41
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October 2014
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Why Control of Your Diabetes Is Essential to the Health of Your Mouth by Andrew Swiatowicz, D.D.S.
When it comes to diabetes mellitus (DM), patients have enough to worry about. Controlling this disease is essential to maintaining the health of one’s blood vessels, eyes, limbs, kidneys and numerous other parts of the body. While most patients who are diagnosed with diabetes are aware of the previously mentioned potential complications, many are surprised to hear that their diabetes can impact their oral health. Diabetic patients report a variety of oral issues, including xerostomia (dry mouth), oral candidiasis, and poor wound healing following dental surgery. However, what dentists notice the most in their patient with poorly controlled DM is a higher prevalence of periodontitis. Periodontitis, commonly known as bone and gum disease, is a bacterial inflammatory condition of the mouth that results in the loss of bone and damage to the supporting structures of the teeth. It is the most common chronic bacterial infection in adults, with almost 36 million people affected. Patients with periodontal disease may notice bleeding in their mouth, receding gums, and even looseness
of their teeth. While most people have the bacteria in their mouth that can result in periodontitis, healthy individuals have an easier time controlling it. When a patient suffers from both DM and periodontitis, the diseases play off of, and can worsen each other. Numerous scientific studies have shown DM to be a significant risk factor of periodontitis. Uncontrolled diabetics are 2.5 times more likely to suffer from the disease, and when they do, it is typically more severe. These patients tend to have greater gum pocketing, bone loss and plaque levels. In fact, aggressive periodontitis is recognized as the sixth complication of diabetes (the other five being retinopathy, neuropathy, nephropathy, cardiovascular disease and peripheral vascular disease). On the other hand, periodontitis can have an impact on the patient’s ability to control their diabetes. The mechanisms of how periodontitis and DM interact have been a heavily studied area in the scientific literature for decades. Their findings suggest that the systemic inflammation caused by periodontitis, along with the infectious actions of
periodontal bacteria, negatively impact the diabetic condition. Alternatively, DM increases inflammatory signals in the body, decreases certain immune cell function, and alters the way bone cells respond and act in the mouth; all of which can worsen periodontitis. So, what can be done to control periodontal disease? The first line of defense is proper home care. By removing the bacteria that cause periodontitis and disrupting the plaque they live on, patients can begin to improve their periodontal condition. Proper brushing for two minutes twice a day, flossing everyday (yes, EVERYDAY), and rinsing with anti-bacterial mouth wash can help remove the bacteria responsible for destruction of the bone and gums. If home care alone is not controlling a patient’s periodontal disease, it is important for your dentist to get involved. The first step is to get a full periodontal screening. At this appointment, the dentist measures the depth of the gums, looks for any signs of periodontitis (bleeding, recession, mobility, etc.), and will take radiographs to see where your bone levels are around the teeth. Depending on your — continued on next page
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diagnosis, it may be recommended that you receive scaling and root planning (a “deep” cleaning), possibly with local antibiotics to help remove the bacteria. Studies show that following scaling and root planning an improvement in glycemic control may occur in diabetic patients. In severe cases, a specialist known as a periodontist may need to get involved. They may suggest surgery or grafting as potential treatment options. It is important to note that periodontitis and DM are treatable, not curable diseases. Both are chronic conditions. Proper maintenance is essential, and regression to old habits can result in the disease process starting up again. I encourage all patients to consult their dentist about what their periodontal status is. The link between periodontitis and DM is not the only mouth-body interaction we see. A strong association exists between periodontitis and cardiovascular disease. Other associations have been noted with respiratory disease, cancers, cognitive impairment, and the health of joint replacements. By understanding and controlling your own periodontal condition, you may be helping more than just your mouth.
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References: Bascones-Martinez A, et. al. Diabetes and Periodontal Disease: Review of the Literature. Am J Dent. 2014:27(2);63-67. Preshaw PM, Bissett SM. Periodontitis: Oral Complications of Diabetes. Endocrinol Metab Clin N Am. 2013:42;849-867. Chee B, et. al. Periodontitis and Type II Diabetes: A Two Way Relationship. Int J Evid Based Healthc. 2013:11;317-329. Sgolastra F, et. al. Effectiveness of Periodontal Treatment to Imporve Metabolic Control in Patients with Chronic Periodontitis and Type 2 Diabetes: A Meta-Analysis off Randomized Clinical Trials. J Periodontol. 2013:84(7);958-973. Sima C, Glogauer M. Diabetes Mellitus and Periodontal Diseases. Curr Diab Rep. 2013:13;445-452.
Andrew Swiatowicz, D.D.S. Dr. Andrew Swiatowicz is owner of Swiatowicz Dental Associates in Pike Creek. A graduate of the Baltimore College of Dental Surgery, University of Maryland Dental School, he went on to complete a dental residency through Christiana Care. Dr. Swiatowicz focuses his practice on comprehensive dentistry and has had advanced training at the elite Pankey Institute. He enjoys treating patients of all types and ages. His clinical interests include dental implant placement and restoration, cosmetic and restorative dentistry, and treatment of occlusal issues. He can be reached at 302-239-8230 or DEtoothDR@verizon.net.
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COMING IN NOVEMBER & DECEMBER ISSUES
V W
2014
h Annual t 9
t f i G y a d i l o H Guide TRICK OR TWEET
BLACK & ORANGE Benefit for the Birds
ALENTINO!
ow! There are thousands of readers who search for Valentino. He is hiding somewhere on the pages of each issue. The entries keep pouring in. We hope you have fun looking and will continue your quest to find Valentino. When you find him please email us at: info@livingwellmagazine.net [Please type “Valentino” on the subject line]. Here are the ANSWERS of Where’s Valentino! In September Valentino loves kids and is very mindful of the fact that kids just want to be kids. So he wanted to remind everyone that the JDRF Walk to Cure Diabetes was coming up on October 26th at Rockford Park in Wilmington, and Nov 1 at Silver Lake in Dover. He was one of the walkers on p 46 During the month of August, Valentino wanted to learn Yoga.So he went to visit Debbie Gill at Go within Yoga on P43 for private instructions.. — keep searching and entering the “Where’s Valentino!” Contest every month for your chance for some great LWM gifts, subscriptions, T-shirts, mugs,cookbooks,books, videos, etc. Or enter on our Facebook page www.facebook.com/ LWMlivingwellmagazine Make sure you like the page first. Please remember to share our page with your friends! Have you checked out our Pinterest Page yet.. Check it out pinterest.com/livingwellmag Soon you will be able to subscribe to the digital issue to read on your Ipad! Prefer a print copy? Don’t want to have to look for it. Now you can buy a print subscription for yourself and your friends! LWM subscriptions makes a great gift! Only $24.00 per year and you can order it from our website livingwellmagazine.net Every month your friends will remember that you want them to Live Well too!
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Caricature created by: Liam McWilliams
Enter: Where’s Valentino Contest Find Answers Here
Karen Carlson October 2014
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Photo Credits: Orangutan: Roger Smith; Clearcut: Greenpeace
The Repercussions of Ditching Unhealthy Trans-Fats
Most public health advocates applaud efforts by processed food producers, restaurants and fast food chains to get rid of so-called “trans fats”—partially hydrogenated oils added to foods to improve texture and extend shelf life but which can aggravate heart disease. In 2013 the U.S. Food & Drug Administration (FDA) proposed eliminating trans fats altogether, but it is unclear if and when such a change will take effect. In anticipation, many big trans fat buyers have switched to palm oil, much of which comes from former tropical rainforest lands cleared for agricultural production across Southeast Asia. “The concern is that a lot of companies will switch to palm oil in order to reduce trans fats without thinking more broadly about the health and environmental implications of that,” says Bill Barclay, Policy and Research Director at the non-profit Rainforest Action Network (RAN). Palm oil may be a good substitute for trans fats in that it stays solid at room temperature and is therefore useful as a food additive in things like snack bars. But it isn’t much healthier: A 2009 study by the federal Agricultural Research Service found that palm oil “would not be a good substitute for trans fats by the food industry” because consuming either type of fat results in similar spikes in arteryclogging LDL (“bad”) cholesterol and a protein (apolipoprotein B) that distributes it throughout the bloodstream. Meanwhile, the explosion in palm oil use over the past few decades for biofuels and as a food ingredient and additive has wreaked havoc on tropical rainforest ecosystems across Southeast Asia. Environmental leaders are concerned that even more demand for palm oil could push some endangered species—including orangutans, Sumatran tigers and pygmy elephants—over the brink. “They’re losing critical habitat that threatens their survival and that’s largely driven by palm 12
oil expansion,” says RAN’s Barclay. Higher carbon emissions are another down side. According to the Union of Concerned Scientists (UCS), the tropical peat soils that predominate in Southeast Asia rainforests store huge amounts of carbon. Clearing and draining these fields to create palm oil plantations releases this carbon into the atmosphere. Green groups continue to work with palm oil producers and the governments that regulate them to promote more sustainable production and processing and toughen standards for conversion of land to agricultural use, but progress has been slow. A recent commitment by five of the world’s largest producers and traders of palm oil to stop clearing “critical forest areas” for one year during a study is a step in the right direction, but there’s no telling whether other producers will step up their own expansion efforts to fill the void, let alone what kind of ramped up production will happen when the study is complete. And while food scientists are working on other alternatives to trans fats that could be greener and healthier, none are as a cheap-toproduce and easy-to-process as palm oil, at least for applications requiring a food product to sit on store shelves at room temperature. The best thing we as consumers can do to keep our arteries and our consciences clear is to dial back our consumption of foods that include palm oil or any other trans fat alternatives. Indeed, there’s never been a better time to put down those packaged baked goods and processed snacks altogether. CONTACTS: FDA, www.fda.gov/Food/ucm292278.htm; RAN, www.ran.org; UCS, www.ucsusa.org. EarthTalk® is written and edited by Roddy Scheer and Doug Moss and is a registered trademark of E - The Environmental Magazine (www.emagazine.com). Send questions to: earthtalk@emagazine.com.
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October 2014
Breast Cancer Myths
Statistics:
Myth #1: Breast cancer is one disease.
An estimated 235,000 Americans will be diagnosed with breast cancer in 2014, and breast cancer is expected to account for 29 percent of all new cancers among women.
There are many forms of breast cancer based in part on genetic characteristics, and each form of breast cancer has a different prognosis. Tumor testing can help determine the appropriate medicine and timing of treatment needed to treat the disease most effectively.
Myth #2: Breast cancer can only be treated with
traditional chemotherapy and surgery.Treatment options have evolved significantly. The FDA approval of Herceptin in 1998 ushered in a new era of personalized medicine. And, within the past two years the FDA approved two new targeted medicines (Kadcyla and Perjeta) that help treat a certain type of aggressive breast cancer called HER2-positive.
Myth #3: Only older women are diagnosed with breast cancer.
While the majority of new breast cancer cases occur in women over the age of 40, the disease can also affect younger people. Last year, a new study found cases of advanced breast cancer are increasing among women ages 25-39. Itâ&#x20AC;&#x2122;s important for younger women to be aware of their health and risk factors, which vary by individual.
Metastatic breast cancer (MBC) is an advanced and incurable form of the disease in which the cancer has spread from the original location in the breast to other organs in the body. Nearly 155,000 people in the U.S. are living with MBC, and they face a very different battle than women with early breast cancer.
Trends: The statistics above speak to the importance of
continued research and progress in cancer treatment.
Researchers continue to study what drives cancer and are looking for ways to enlist the bodyâ&#x20AC;&#x2122;s own immune system to attack cancer. Scientists are also better understanding the subtle differences between cancer cells and normal cells. This enhanced understanding of basic tumor biology is revealing potential new targets for cancer medicines. The FDA approved two new medicines for HER2-positive MBC within the past two years. Kadcyla is a special type of medicine called an antibody-drug conjugate, which links a powerful chemotherapy to the Herceptin antibody. Perjeta is another medicine, specifically for those who have not been previously treated for HER2-positive MBC. It is approved for use in combination with Herceptin and chemotherapy. Perjeta is believed to work in a way that is complementary to Herceptin.
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October 2014
Sources:
Cancer.gov BreastCancer.org 13
A Metastatic Breast Cancer Story: By Lynn Wyatt I had the most amazing fortieth birthday party. Ever. There were fireworks and not one, but two visits by the local police. People from all over my life were there. There was dancing to Duran Duran, Run DMC and Billy Idol. The last thing on my mind that day was my mortality. Skip ahead a few months to my annual gynecological exam. I was forty; it was time for my first mammogram. I gladly handed over my breasts to the machine of squash and, honestly, it was no big deal. It still wasn’t a big deal when I was told to return for another mammogram. While I was at my annual appointment all the nurses made it clear that because I had no baseline mammography, a return visit was very typical. What was not typical was the film of my left breast, in a darkened mammography room that clearly showed a small tumor. Fireworks became waterworks. I was diagnosed with Stage 1 — very early — HER2/neu-positive breast cancer. My tumor was small but aggressive. I decided on a double mastectomy. Let me stop here. I need to really set the situation up realistically. Stage 1 breast cancer is not necessarily life-threatening. I caught my tumor very early. There was a cocktail of three chemotherapies that were proving very effective in fighting breast cancer. When they harvested lymph nodes during my mastectomy to check for 14
any cancer, all five were negative. I had the best possible prognosis going forward. I did six chemotherapy treatments after surgery. I lost my hair and rejoiced in my bald head. I was what cancer looked like. I wore my baldness as a badge of courage. After chemo, my hair grew back quickly. I kept it short because I’ve always hated being a slave to my blow dryer and had, as it turns out, a face made for short hair. I sent my son to kindergarten and potty-trained my 3-year-old. I turned 41, 42, 43 and 44. My oncologist pronounced me all but “cured.” My life looked a lot like yours. I play tennis on two teams. I love tennis. Tennis is my soul, and it is my nemesis. I’ll never be as good as Serena, but tennis forces me to find me. I started having severe back pain during practices and matches. Visits to a chiropractor and physical therapy were doing nothing. Then, after a routine follow-up visit with my oncologist, I got a call that they wanted to do a CT scan. My liver enzymes were elevated. “No big deal,” my nurse said. “We send patients like you for these all the time, and it’s usually nothing.” I believed her. I was “all but cured.” I spent a couple of very tense days where nothing but my mortality was on my mind. Then I got the call no patient ever wants. The one from my doctor’s phone extension, the one that starts, “Hi
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October 2014
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Lynn, are you driving?” My two children were sitting on the couch with me. I swallowed hard and, heart pounding, I walked away into another room. “Your CT scan shows lesions on your liver and from your neck to your femur on your skeletal system. I believe that your breast cancer has metastasized.” Whoosh — the sound of my mortality growing smaller like the air escaping from a balloon. A brain MRI showed I had one more lesion in my brain. Seriously? A brain tumor too? At this point I start referring to my cancer in a very negative way. It is real to me — a monster hiding in the corner just waiting for the right moment to pounce. It has the power to wreak havoc on my life at its whim. I hate it. My prayers sound like screaming. They are always directed at Cancer. There are no surgeries available to me now. I have Stage 4 cancer. I rarely refer to it by the stage, however. In my mind, that is someone else — someone who has incurable cancer. That can’t be me. I am only 46. Metastatic cancer is a whole new ball game. It is a war with many battles, and I have come to fight armed with all the latest technology. (Not to mention, the biggest, baddest attitude ever.) I immediately received radiation for some very painful spots on my spine that turn out to have some very nasty tumors. It is successful. I received cutting edge radiation on my brain — thousands of tiny lasers pointed directly at my brain tumor — to destroy it. It is successful. After radiation, I began a new cocktail of chemotherapy. I am so lucky (yes, lucky!!) to have breast cancer now. Doctors and researchers are so close to cracking the code that my mantra has become “hang in there until.” Medicine — chemotherapy in particular — has progressed to where it can target my very specific HER2/neu-positive breast cancer. I am writing this story 1½ years since I started treatment for metastatic breast cancer, and my most recent PET scan showed no evidence of cancer. My oncologist once told me if I Googled my life expectancy after diagnosis, it would say two years. In six months, I will beat that statistic. Then I’ll take on the next.
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Lynn Wyatt at age 40, Lynn Wyatt was busy keeping up with her two young children, ages 7 and 10, when she was diagnosed with HER2-positive breast cancer. The cancer metastasized four years later, meaning it spread to other organs in her body outside the breast. Now five years after her original diagnosis, Lynn continues to play tennis on two recreational teams and enjoys bike rides with her kids. She aspires to see her children graduate from college and get married. Additionally, Lynn dedicates her time to speaking about the importance of bringing new medicines to women with metastatic breast cancer.
As a person living with HER2-positive metastatic breast cancer, Lynn is receiving treatment with a regimen containing Perjeta, Herceptin and chemotherapy. Here is additional information about HER2-positive metastatic breast cancer and the treatment Lynn receives.
* HER2-positive breast cancer is characterized by aggressive tumor growth and a poor prognosis, and affects approximately 25 percent of people with breast cancer. * Metastatic breast cancer (MBC) is an incurable form of the disease in which the cancer has spread from the original location in the breast to other organs in the body. Nearly 155,000 people in the U.S. are living with MBC. * Herceptin is a medicine designed to target the HER2 protein on the surface of cells. It is believed to work by stopping signals that make cancer cells grow and divide and signaling the body’s immune system to destroy the cancer cells. * Perjeta is another medicine designed to block the HER2 protein, but in a different way from Herceptin. The combination of the two is thought to provide a more comprehensive blockade of the signals that make cancer cells grow. * Perjeta in combination with Herceptin is FDAapproved for people with HER2-positive metastatic breast cancer. You can find more information about this regimen here. http://www.gene.com/media/newsfeatures/perjeta-approved-for-her2-positive-metastaticbreast-cancer
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Being diagnosed with breast cancer can be devastating. Understanding breast cancer and how to help prevent it —can be empowering! by Brenda Pavlic, CPhT
What is breast cancer? Every cell in the human body contains DNA which dictates cell function. Normally, the cells in our body renew themselves. As old cells die out, they are replaced by new healthy cells. The information in breast cells is the same information found in every other cell. Conversely, any small abnormality in the DNA can wreak havoc causing major problems in normal growth and development. Cancer occurs as a result of abnormal changes in the genes responsible for regulating cell growth and health. This abnormality is referred to as a mutation. Over time, mutations can influence certain genes within a cell to ‘turn on’, giving it the ability to divide and grow without control resulting in the development of a tumor. A tumor can be benign (not cancerous) or malignant (cancerous). Benign tumor cells are close to normal in appearance, they grow slowly, and they do not invade nearby tissues or spread to other parts of the body. Malignant tumors, especially if left unchecked, can spread to other parts of the body. Over time, breast cancer cells can invade nearby healthy tissue and make their way into the underarm lymph nodes.
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Cancer can sometimes appear to “run in families” even if it is not caused by an inherited mutation. For example, a shared environment or lifestyle, such as tobacco use, can cause similar cancers to develop among family members. However, certain patterns—such as the types of cancer that develop, other noncancer conditions that are seen, and the ages at which cancer typically develops—may suggest the presence of a hereditary cancer syndrome. The genetic mutations that cause many of the known hereditary cancer syndromes have been identified, and genetic testing can confirm whether a condition is, indeed, the result of an inherited syndrome. Genetic testing is also done to determine whether family members without obvious illness have inherited the same mutation as a family member who is known to carry a cancerassociated mutation. If DNA damage occurs, the human body has the ability to repair the damage and thereby prevent further damage. In addition, antioxidants from our diet can also repair the free radical by replacing the missing oxygen electron. For the most part a damaged cell lies dormant and never replicates. However, cancer develops when the damaged cells start to replicate very quickly and then alter themselves so they are no longer a normal cell but something unrecognizable as part of the human body. They begin to live longer while continually multiplying. This process is called ‘proliferation and growth’. Identifying the risks can help you make changes in your life and influence pro-active decisions regarding your health.
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Some Common Risk Factors: • Starting menses at an age of less than 12 years old. • Older than 30 years of age when giving birth for the first time.
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• Not reaching menopause until after the age of 55. • Having a family history of breast cancer. • Heavy alcohol use. • Obesity • An imbalance in estrogen and / or progesterone levels. • A lump in the breast requiring biopsy. There is significant evidence that there are some controllable risk factors associated with breast cancer. While there is no guarantee that adhering to preventative measures will eradicate any chance of developing this disease, there are some lifestyle changes aimed at reducing your risk. There are steps every person can take to help the body stay as healthy as possible but that will not eliminate your risk. • Maintaining a healthy weight through diet and exercise. Studies show weight gain, especially after menopause, can increase the risk for breast cancer. • Eating a healthy and balanced diet and reduce your sugar intake. • Do not smoke. If you smoke quit! If you don’t smoke, don’t start! • Breastfeeding can reduce your exposure to estrogen and therefore reduce your risk. Some studies show that breast-fed girls are also at a lowered risk for developing breast cancer. • Avoid environmental pollutants if possible. While this might be difficult, being cognizant of air quality can result in lesser exposure. • If there is a history of breast cancer in your family, you may want to get a genetic test to see if you are at risk. • Breast Exams and Early Detection. Do self breast exams regularly and regularly scheduled mammograms. Early detection is your best defense. The American Cancer Society recommends getting a Clinical Breast Exam every three years for women in their 20s and 30s. Women in their 40s and older should get a Clinical Breast Exam and a mammogram once a year. While taking steps to reduce your risk will not guarantee that you will avoid the disease, following them can minimize your risk and will improve you overall health and well-being. www.livingwellmagazine.net
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These are words nobody wants to hear — “You have breast cancer.” by Randi Rentz
To me, it’s the new dirty word for my 40s. The word cancer is an expletive, where someone invariably gets the shaft. To clarify: breast cancer isn’t funny. Not at all. However, my journey in “The Pink Bubble” was frequently guffaw-inducing. Seriously. When I felt the lump in my breast while packing up my father’s belongings after his passing, I knew something was really wrong. I suspected the shooting pain I had underneath my breast had something to do with it. I was due for my mammogram, and was able to move it up by one day. Yes, one day. When I got my mammogram, it came up clear so I insisted on having an ultrasound. Randi Rentz
Photo by: Peter Gallo
Randi Rentz graduated with honors from The Johns Hopkins University with a Masters degree in Special Education. She was an editorial assistant for a publishing company in suburban Washington, DC before becoming a special education teacher in a school district outside Philadelphia, PA. Randi currently is an Asperger’s Support Teacher for grades kindergarten through fifth. Presently, Randi has her own consulting company for children on the Autistic Spectrum where you can see her work at www. helpforaspergers.com. She is a proud member, supporter, and blogger for many breast cancer organizations and never leaves the house without diamonds. Visit Randi at her web site and blog at www.randirentz.com. Her upcoming book, Why Buy a Wig…When You Can Buy Diamonds, is a soulful, surprising uplifting journey by a dynamo who used her own adversity as a platform for examining issues all women face. This is the first time that wearing diamonds is a metaphor for courage and hope.
As I was on the table, the doctor said, “I’m not sure what this is, Randi. It looks like there is thick goo in this area. Go get it aspirated immediately.” Goo. That was the first medical word I wanted to look up. I wondered if it was a scientific expression. Goo. Really? Breast cancer never has good timing. If fact, the timing was pretty brutal. I felt everything disappearing before my eyes and was so scared to hear two words: breast cancer. Instead, I left the office with the breast surgeon’s telephone number, to schedule an aspiration, which later turned into a biopsy and quite an extensive pathology report. I was degraded to a cancer cell and any kind of cancer to me was a bad one. My surgeon told me I had ductal carcinoma in situ (DCIS). Although I was distraught, working with him felt right. In fact, it felt like I was exactly where I needed to be. That leads me to the subject of intuition. I am a firm believer in intuition. In fact, intuition plays a wonderfully significant role in this entire process. I was a half-full kind of girl. I had a great life, but truth be told, I don’t think that I appreciated it as much as I could have. Since breast cancer however, I’ve been actively focused on cultivating a happy, healthy life. How do I do this?
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SEX THERAPY IN DELAWARE
Here are a few ways that, when I fully incorporate them, I know that I’m going to be at ease and healthy. Exercise Regularly. I try to exercise 4-5 days a week. I’m not saying that to brag. The truth is that if I don’t exercise, I get a little cuckoo and even a tad grumpy. The more I do it, the more I want to do it. Nurture Creativity. I happen to believe that we are all creative people. Sometimes all it takes is creating a little space in my life to find, cultivate and express my inventive voice. Eat a Healthy Diet. As you know from my blog, I am especially mindful about what I put into my body. I try to eat tons of fruits and vegetables, stick with lean proteins and stay away from saturated fat and cholesterol. I Explore My Spiritual Side. My spirituality is found in nature, either on a mountain or by the ocean. I also added meditation to my routine. Learning to meditate has been a challenge for me because my mind goes in a million different directions. Begin with what you are good at and add from there. I am truly about the journey…trying every day to live a life of purpose. In addition to my strategies, my breast surgeon informed me about an organization called Living Beyond Breast Cancer. Little did I know it would be my lifeline through my time in “The Pink Bubble.” I researched the organization and became inspired by the LBBC’s mission to connect people with trusted breast cancer information and a community of support. I am personally grateful for LBBC’s dedication to assist all of us who are diagnosed with breast cancer, whether newly diagnosed, in treatment, recently completed treatment, are years beyond or are living with metastatic breast cancer. LBBC is truly here for us all by being a national education and support organization. I am so happy to refer people to the LBBC programs. The breast surgeon also gave me the name of a wonderful social worker who helped me find support groups, a yoga class for women with cancer, and a nutritionist. Learning how to “BE” present became my mantra.
Cancer is crazy. But I. Know. How. To. Do. It. For more info on the organization: Living Beyond Breast Cancer www.lbbc.org
Dr. Dianna Palimere, PhD, LCSW
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Being a Breast Cancer Husband I get a lot of questions about sex and intimacy after cancer—all different types of cancer, for both men and women. I’ve run therapy groups for women, post-cancer treatment, to try to help normalize their concerns and to help them realize that they can have a pleasurable sex life after cancer. This month; however, I chose to answer a question about sex and intimacy after cancer, from the husband of a survivor. Partners of cancer survivors often have their own worries, concerns, and in many cases, vicarious sexual trauma. I received the email below from a husband whose wife is a breast cancer survivor. After years of helping her battle breast cancer, he found himself struggling with sexual dysfunction. I hope that sharing his story will encourage others to share theirs. All names and identifiable information have been changed or omitted to protect the source(s).
Dear Dianna, About three years ago, my wife had breast cancer. At first, I think we were both in shock and I did my best to be there for her and just do whatever she needed me to do. I knew that the chemotherapy treatments were going to be really hard on her body, and I feel like we were as prepared as we could be. After the treatments started, nausea and fatigue became a regular part of our life, and eventually she lost all of her hair. I think we tried to have sex a few times, but the chemo also made her have vaginal pain and dryness. After a while, I felt terrible even thinking about bringing it up—even her joints ached with pain. Most of the time, we would still cuddle, but even then, I was worried about hurting her. She had a double mastectomy and eventually decided to go through with reconstruction surgeries with implants. After all this time, it seemed like instead of being her husband, I had taken on the role of being her caretaker (cooking, cleaning up vomit, helping her in and out of bed, cleaning wounds after surgery, taking care of the drains they put in by emptying them and measuring the fluid that came out, helping her bathe and shower…pretty much everything during the times when she was overcome with fatigue). I’m not complaining. I love my wife and I would do it all again if I had to. So, like I said, it’s been three years and now she’s feeling better about her body, they’ve given her hormone creams and lubricants for pain, and she’s started having some sexual desire again. It’s great. I feel like all of our prayers have been answered—she’s alive and healthy. Except now when we try to have sex, I just can’t. We use the creams and lubricants and she says she’s “ready,” but there’s a problem with me now. I don’t know if I’m still afraid of hurting her? Or if taking care of her like that for so long changed things? Maybe I just got used to handling those needs for myself? I don’t know...but it’s killing our marriage! I just can’t stay hard when we try. And she’s convinced I’m not attracted to her anymore, because of all of the scars and things. She just doesn’t believe that whatever the problem is, it’s with me, not her. I don’t know how to help her understand how her breast cancer is related to my erectile dysfunction, but that it’s not her fault. Please help me figure this out. —Breast Cancer Husband
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Dear Breast Cancer Husband, My goodness, you have been through quite a lot. First, let me commend you on how well it seems you did in caring for your wife and in how much effort you put into being attentive and supportive to her during such a difficult time for you both. Given the details you’ve described, I have no doubt that you were with her every step of the way. She’s quite fortunate to have had such a loving and supportive partner. Second, I want to remind you that recovering from cancer is a team effort—you dealt with it as a team, and now you need to recover from it as a team. Judging by the questions you’re asking me, I can tell you have some very good insights into what might be the problem for you. It could very well be one, or all of the issues you’ve suggested. Marriage, as I’m sure you know, is difficult terrain to navigate all on its own, without the added difficulty of a major medical issue. Just as relationships are intricate and complicated, I imagine the solution to your problem may be as well. What I can tell you; however, is that given your circumstances, psychological Erectile Dysfunction (ED) is quite normal (and easily treatable) especially for couples that already have a loving and supportive relationship. You and your wife have been through so much together, this is just one more hurdle—and hopefully your last. Since you will need her help to work through this, I would suggest you share with her the same worries you’ve shared with me. I think she may be better able to support you if she has a better understanding of your experience of the problem. Normally, I would suggest you see your medical doctor to rule out any medical cause for your ED. It’s always a good idea to make sure you’re not missing an underlying medical issue that could be causing the problem. The reason why I’m assuming that it’s psychological for you is because you shared that you’ve been “handling those needs” by yourself, and you didn’t mention it being an issue when you’re by yourself. Thus, it stands to reason that it is related to being sexually intimate with your wife. It makes sense that you may still be afraid of causing her pain, especially if she’s still trying to work through that issue herself. The hormone creams you mentioned are generally prescribed to help manage vaginal pain and reverse some of the problems caused by chemotherapy (like a thinning of the vaginal walls; vaginal dryness, early onset of menopause, etc.). They might have given her a dilator set to use, to help her improve vaginal elasticity. If that is the case, perhaps that’s something you can do together? Overtime, it may help you to see that penetration no longer causes her pain. If or when you feel ready to try again, it may also help if you suggest that your wife takes the position of being on top, to lessen your worry about hurting her. With her on top, she’ll be able to move as gently and easily as she may need, and you won’t have to worry about your body weight on top of her being an issue. You have been functioning as her caregiver for the past several years. That very well can cause a shift in the dynamic of your relationship, and how you view her as a sexual being. If that’s the case, we need to work on helping you shift it back. Now that she no longer needs you to be her caregiver, you have to learn how to be her lover again. I’m sure it took time to “condition” you to be her caregiver, and now it’s going
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to take time to “recondition” yourself back to being her husband and lover. You’re not in this relationship alone. Perhaps she’s gotten used to you being her caregiver and needs to be reminded that you also need to feel attractive and sexually desired. Just as I’m sure you were handed instructions from the hospital about “how to care for a cancer patient,” I’m suggesting you “care for your marriage” with these instructions for having a healthy sex life. This is something that you both need to put effort into doing on a regular basis. This includes: daily acts of affection, going out for “date night” once per week, focusing on romantic gestures, expressing words of affirmation, giving each other full body massages to increase comfort with sensual touch again, and regular naked cuddling (to increase feelings of closeness and intimacy).
trained professional, to help you discuss these topics as a couple and work through any problems as they arise. SUGGESTED RESOURCES: Breast Cancer Husband: How to Help Your Wife (and Yourself) Through Diagnosis, Treatment, and Beyond, by Marc Silver. Couples Confronting Cancer: Keeping Your Relationship Strong, by Joy L. Fincannon and Katherine V. Bruss. You Can’t Fix Everything: A Husband’s Perspective on Dealing with Breast Cancer, by John W. Boyd Stand by Her: A Breast Cancer Guide for Men, by John W. Anderson Sexuality and Fertility After Cancer, by Leslie R. Schover
You both might try to see this as an opportunity to explore your “new” sexuality together. Things may feel very different for her, and it’s important to be sensitive to that; but it is also an opportunity for the two of you to try new things with each other. Try to be playful with each other during this learning process. Take the focus off of achieving an orgasm, and instead focus on giving and receiving sensations of sexual pleasure.
—Dianna If you or someone you know is struggling with a similar issue, there are many resources out there to help. Listed below are suggested resources for further reading. Open and honest communication is paramount during this process. If either of you is extremely uncomfortable talking openly about sex and intimacy, I suggest you seek out the help of a
Sexual Health and Healing with Dianna Palimere, PhD, LCSW Dr. Dianna Palimere is a Psychosexual Therapist and Licensed Clinical Social Worker. She has been working in the field of mental health for the past 13 years, dedicating the past eight years to specializing in clinical sexuality. She holds a Bachelors degree in Psychology, a Masters degree in Social Work, a Masters degree in Human Sexuality Education, and a PhD in Clinical Human Sexuality. Utilizing a holistic approach to therapy, she incorporates a variety of clinical interventions in her work with individuals, couples, and families. She is devoted to helping people achieve sexual health and healing through her work as a psychotherapist in her private practice in Pike Creek, DE; as well as in her work with local nonprofit organizations. To learn more about her or to schedule an appointment, visit her website: www.SexTherapyInDelaware.com or email her directly at: dr.palimere@sextherapyindelaware.com Join her on Facebook, keywords: Sex Therapy in Delaware.
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A southern girl from Mississippi, Sarah moved to Delaware with her husband Gary (a native Delawarean) over 21 years ago. Knowing that she was not interested in continuing a career as an insurance adjuster, Sarah volunteered at Winterthur Museum, Garden & Library and soon was offered a part-time job that turned into a full-time job for ten years.
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Sarah has been the executive director for the Greater Wilmington Convention & Visitors Bureau (GWCVB) for seven years now. After falling in love with Delaware and the many cultural attractions as well as festivals, it is only fitting that Sarah leads the destination marketing organization for New Castle County responsible for marketing to bring tourism into northern Delaware and the Brandywine Valley. Sarah and her team work with travel writers, meeting planners, tour operators as well as over 425 members of the GWCVB.
Sarah Willoughby
How would you define your own sense of style, and how it exemplifies your personality? I would say my style is contemporary classic. I like sophisticated and traditional, but can have some modern edgy twists. Some have said “classic with a little edge.” One of my favorite dresses has these zippers that just make the dress stand out from others. In my position, I need to be prepared for any situation – from going to a construction site to a ground breaking or to an evening event. I have often joked that I should have a closet at work!
Vanity, comfort or both?
It really comes to down to what the day brings. In this job, I really need mobile – clothes must be flexible and stand up to the test of running to meetings or standing at an event to going to a business dinner. I do want looks that will flatter my body type. Comfort is really essential and I hate wrinkles!
Is your wardrobe based on current fashion trends? Are you comfortable sporting your own style, regardless of what is “in style” at the time? With my contemporary classic style, I do like to incorporate some fashion trends in but not over do it. I have found for me that keeping with the classic style, you can easily change up the style in many ways.
Photo by Chuck Fazio
What is the one piece of clothing or accessory from you wardrobe that you could not live without? Well, there are two items. The first is my little black dress. It is a classically, perfectly fitted transitional piece that can take me from the board room to black tie. And it travels great too! The other would have to be my pearls. I play around with other accessories and enjoy, but I always come back to my pearls. I find I am most confident while wearing them and just love wearing them. My mother gave me the pearl earrings and my husband brought back the multi-strand pearl necklace from Asia. — continued on next page
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What is the one piece of clothing or accessory you wish you owned but would never buy yourself? Being 5’10” and wearing a size 11 shoe, I find it hard to find shoes. I have my limit though for what I will spend. I have wanted a pair of Christian Louboutin red sole shoes for some time… but I just can’t justify that type of shoe budget!
Does a designer name mean anything to you? If so, who are your favorite designers? I am not all about designers; however, there are some designers that I really find fit me well. Several that work for my career are J’Envie, Nic + Zoe and Frank Lyman. Also, Gap t-shirts and tanks come in to pull it all together.
Do you look for a bargain or is price not an issue if you really love it? Over the years, I have learned that if I really love how something looks and it is something that I can see wearing and not getting bored with, I will splurge. My husband hates these purchases…but frequently, it is these items he constantly comments on how good it looks on me. I love bargains –doesn’t everyone! I just don’t like having to work at it too hard. One of my favorite sales is Nordstrom’s Anniversary Sale where you get the sale price on pre-season items. This has been a great opportunity to grab some accessories to complement other clothing. The other sale that I do not miss is Lady’s Image Silly Sale. You have to check it out and then you will understand the silly part (prices drop)!
What are your favorite local and online shopping spots? Most people that know me know where I shop the most – Lady’s Image. Jane, the owner, will call me when something comes in that I must try on. I’ve worked with Jane to help me with my wardrobe to know what works and doesn’t work for me. I also love stopping in the Country Store, Gap, Marshall’s, TJ Maxx and Nordstrom. Zappos is my favorite online shopping spot for shoes. So easy and so fast!
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I really enjoy wearing my little black dress and mixing it with a jacket and heels. This year, I have really fallen in love with dresses. Another look is great tailored pants with a novelty jacket. And, I do love my boots in the fall and winter.
What is the best piece of style advice you would like to share with our readers?
Be comfortable in your style or find a fashion consultant who will work with you to best dress you for your needs. Also, know your closet so that you can add variety at times. www.livingwellmagazine.net
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There are not many things that everyone on earth requires, but one of those things is sleep. There are many different positions, shapes, and locations that people fall asleep and all of them work, but there are better ways to sleep. For instance, I have been fortunate enough to sleep on a bed that is custom fit for me specifically. Everyone has heard about Tempurpedic beds, and has probably tried them out at a store like Brookstones. You probably thought to yourself “this is the bed for me”, and then you see the price tag, and decide that a pillow might be closer to your price range. With the Novosbed Aria mattress, you can finally afford to take home more than just the pillow. The novosbed Aria is a fraction of the cost and feels identical to that mattress that has been out of your price range for years. I personally have suffered from a bad back and have spent several nights tossing and turning on a regular box spring and mattress. Always dreaming of the day I could get the mattress from Brookstone or The Sharper Image that I have been drooling over for years, just waiting to see what a good night sleep might feel like. Now after sleeping on the Novosbed Aria I don’t dream about how I could be sleeping better anymore, I dream about the next time I can crawl into bed. This is a bed that dreams are made for. If you are just not in the market for a new bed right now, try the Opus pillow made by Novosbed. You will see a difference and improve your sleep by just changing pillows. This pillow is a throne for your head, it’s nice and light, provides the perfect support for your neck and head while allowing the air to circulate through the pillow, inducing a great night sleep. If you do purchase both the Aria mattress and the Opus pillow by Novosbed… be sure to set multiple alarms because getting out of bed won’t be easy.
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Green Tips & Tricks
“As long as you live, keep learning how to live.” —Lucius Annaeus Seneca, 4?B.C. – 65 A.D., Roman philospher, political leader, playwright
Upgrade What You Do What would society be like if 30 million Americans devoted a mere 1% of the energy they spend upgrading clothes, cars, homes, appliances and electronics towards upgrading lifestyle habits? The human urge for betterment is innate, and marketing ploys have profited from “new and improved” for centuries. Better stuff for better living, however, is no longer raising our fundamental quality of life (QOL). Continuous Upgrades Therefore I am suggesting we cultivate the continuous habit of upgrading our QOL. The idea is to be always implementing some little strategy that adds an easy, lasting health improvement to our lifestyles. Select one of three categories—nourishment, activity, attitude—and build one sustainable improvement before moving on to another upgrade in another category. Last month, I wrote about easy ideas to upgrade what, where and how you eat. This month’s suggestions focus on upgrading your activities. Lots of Choices Doing more healthy activities or less of the unhealthy ones are two obvious possibilities. A third choice would be to incorporate a healthy activity into one not so healthy. For example, watching TV my brother (72) and his wife (68) are building better hand strength by working with a pliable plastic blob to extricate pearl-sized beads. When I visit I bring along a knobbed ball to roll my foot on that stimulates reflexology points while we watch a movie. I choose to have neither TV nor Internet at home, but if you use them why not healthify those hours with exercise or knitting/needlework or relaxing on a slant board? Constant Renewal Consistency is a commitment that needs constant renewal until the habit becomes second nature. Sometimes assuming responsibility for a pet or houseplants or a garden keeps us regularly engaged in healthy activity. A well-established health habit is something I actually miss if neglected. Brushing and flossing my teeth now includes a vigorous gum massage with a soft toothbrush. It only takes an extra minute to softly scrub the hard and soft tissues in my mouth, which really feels so good I actually crave doing it if I’ve skipped a time or two. Buoyant Elongation Posture upgrades offer endless opportunities for health improvement. Forget the military concepts of good posture—shoulders back, gut sucked in. Instead practice buoyant elongation of your spine by feeling a lift at the top of your head. Trudging upstairs, pushing from feet, ankles and knees becomes a transformed experience of floating up when you let your head be lifted by an imaginary pulley. Let that same pulley image lift your torso when sitting. Even so simple an upgrade as resting your feet flat on the floor instead of crossing your knees when seated has profound health benefits over a lifetime. 26
At my 40th high school reunion a decade ago numerous people commented with startled surprise how much taller I seemed. It was evident I had practiced good posture, while they hadn’t. Buoyant elongation. Bathing Upgrades Many everyday habits can be easily upgraded with astonishing cumulative rewards. I love taking baths so I employ herbs, sea salt, different amounts of water and temperature to create more health benefits for my intelligent body than just cleaning it. Shower devotees might regularly conclude their routine with two minutes of cooler water. Add a song to your bath or shower. We’ve all done it. The acoustics are great. Why not do it every single time? That’s a health upgrade. Solo commuters occasionally accompany their favorite tunes while driving. Why not transform ride sharing into a chorale? Sing every day. Brush Your Body Another upgrade for bathing is to brush your body before getting into the shower or tub. Use a loofah or a rough, stiff washcloth that escaped fabric softening. (Never brush irritated, damaged or infected skin.) Start with hands or feet and firmly brush towards your heart. Brush gently in short, overlapping strokes about six to 18 inches long, appropriate to your body’s contours. Use just enough pressure so that brushing feels deliciously satisfying, refreshing muscles and underlying organs, until your skin glows warm and rosy. Lighten up over more sensitive regions like inner thighs, abdomen, breasts, and skip your ultra sensitive privates. Brush down the circumference of your neck. When your body is “seasoned” to dry brush massage you can use more pressure and/or a stiff natural bristle brush. Dry brush massage boosts function for skin, nerves, muscles and connective tissue, as well as for lymphatic and blood circulation ten times more than wet scrubbing. Endless Options Here are some more ideas for activity upgrades requiring no equipment, money or travel. Do one random act of kindness every day. Consistently pray for the well-being of loved ones. Play a musical instrument after dinner. Make gifts rather than buying them. Walk stairs instead of riding the elevator. Every day or every week handwrite a short personal note and mail it. Consistently drive within the speed limit. Park a block away from your office for a little daily walk. Meditate ten minutes before dinner. Read ten minutes of uplifting, inspirational literature before bedtime. Do five minutes of stretching, neck rolls, deep breathing before leaving work. Use a minute timer to insure consistency until the habit is established. One Little Change at a Time Pick one activity that you can do whether you’re at home or traveling, whether you’ve had a great night’s sleep or feel a little hung over,
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whether the baby’s colicky or you’ve got carpool duty. Every day. No exceptions. No excuses. Find What’s Funny Humor is another upgrade that can easily fit into your daily routine. Look for opportunities to enjoy a good belly laugh every day. One of my garden clients had made yet another huge purchase of plants, which I was setting into her landscape. “That’s it,” she said seriously, “I’m not going to buy one more plant this season!” That torched my funny bone. (Not touched, torched, as in, started a blazing fire.) I fell onto her lawn and rollicked with hysterics. I let my laughter PEALE! I let my body enjoy this opportunity for a comic interlude, opening my grin as wide as I could spread it, rolling on the ground, letting my little belly quake and shake. I could hoot and holler and carry on without disturbing anyone else, and I took full advantage of it. What fun I felt. My outrageous antics delighted my client who knew very well her resolution was totally bogus. Exercise Laughter Laughing Yoga has been developed by a businessman from India for the purpose of upgrading health. There’s a 36-minute video of him in Bombay wearing a crisp white shirt and khaki slacks leading an outdoor Laughing Yoga session for a dozen other dignified Indian businessmen. They are having a great time guffawing and buffooning around rather foolishly. A joke a day may keep the doctor away (provided it doesn’t demean or offend anyone). Start a daily journal of at least one wholesome joke and tell that joke to at least one other person. Every day. No exceptions.
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Knock, knock. Who’s there? Orange. Orange who? Orange you glad for all these ideas? Consider this practice of categorical upgrading a lifetime practice. Be gentle with yourself. Better to enjoy and stay effective in maintaining the upgrades you’ve made than rush too quickly into more changes. Attitude is the most important component in the habit of ongoing lifestyle upgrades. Read about that in January. Karen Verna Carlson, N.D., Ph.D. (Hon.) is a naturopathic physician and professor credited with “the first major breakthrough in Swedish Massage—research demonstrating energetic interconnections”—since Peter Ling systemized it in the early 19th century. After 35 years running her own nationally accredited school of holistic healing and massage she has retired to provide a new kind of holistic care for individuals and families. In addition to her specialties of healing massage and bodywork, she provides sensitive, time- and cost-effective services for home or office, family members and staff, that include diverse holistic problem solving for garden, pets, children and elders. She has received international recognition for holistic healing and educational work, an honorary degree, silver medal, and Who’s Who listing. She’s appeared on TV and radio and has been featured in professional publications and mass media. kvc@livingwellmagazine.net Phone (302) 777-3964 www.livingwellmagazine.net
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A Story Without An Ending I want to share an unfolding story with you. It started several weeks ago, as I related in a recent newsletter of mine. Here is what I shared: “I am in a wonderful mood. It feels so good to feel good! Something pretty amazing happened this past week, and I want to tell you about it...because I want to share the good feelings with you. I want to expand them!
getting our hopes up, afraid that we’ll jinx something or cause that damned ‘other shoe’ to drop. We dampen our good mood and try to focus on being ‘realistic.’ We forget that we have the power to declare what is real for us. And we also forget that the better we feel, the better our lives flow. Right now, in this minute
The reason I’m making a point of this is that, too often, we stifle our own excitement. We hold ourselves back from
So here is my good news: I was contacted by the CEO of a small publishing company in California to talk about my writing and publishing interests. We ended the conversation with him asking me to submit an outline and sample
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chapter for my next book - directly to him, without having to go through their formal submission process. There is so much more to this experience than I can share right now - undoubtedly it will be the subject of a future article! but let’s just say that I was tremendously excited after that call. And here’s the thing: I have no idea whether my book will sell or even whether I’ll have a contract with this particular publisher or whether it will be published at all. I have no idea how this will unfold. — continued on next page
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All I know is that I got the catalyst I needed to start writing a book that has been stirring inside me for years. And yes, it felt good to have my writing skills, and my book idea, acknowledged with appreciation. It feels wonderful to stand in the field of possibility. It feels good right now, and that’s why I’m celebrating. Because this moment counts. This moment is no less momentous than some imagined future day on which my name shows up on a best seller list. (Or doesn’t.) This moment counts. And I love being able to share it with you.” I love being able to share it with my Living.Well Magazine readers, too. Even though I still don’t know how things will unfold. I can tell you that I responded to the publisher’s request for a proposal, and ten days later he emailed me with a publishing contract, which I’m in the process of reviewing. So I’ve taken the next step toward getting published, but…what if everything falls through? Ah, there it is: the fear that if things don’t go a particular way, I won’t be okay. This is the faulty premise on which so many fears rest. Accustomed as we are to measuring our worth in terms of achieving goals, the specter of not reaching a goal is terribly frightening. That’s because we forget that life isn’t lived in freeze-frame moments of accomplishment. It’s lived right now, in this moment. Of course it feels wonderful to create and accomplish new things. I’m all for that! Yet we rob ourselves of the aliveness and expansion of the creative process when we become overly fixated on the result.
Sharing this experience with you allows me to appreciate it even more. Rather than catering to my fear of jinxing the outcome, I’m teaching myself to appreciate unexpected treasures in the journey itself. There are times, of course, when we wisely choose not to share things with our friends or family or colleagues or clients. In fact, when someone is taking their tentative first steps toward a longcherished dream, I often counsel them to hold the experience close to their heart and not invite the opinions, fears and judgments of others. Our dreams deserve a safe space within which to take root and grow. As we begin to feel more secure and confident in bringing our dreams to life, we realize that acknowledging, cherishing and even celebrating the small moments brings added luster to our experience. Sharing those moments with others magnifies our feelings of contentment and affirms the specialness of life. In the brilliantly simple and elegant words of Albert Einstein, “There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.” Celebrate the miracle of your life. Of course you will trust your own intuition about when, and with whom, you share with others the inspirations, frustrations and surprises of your journey. But don’t miss your own journey. Don’t become so preoccupied with a goal that you lose connection with this moment and all it is offering you. Be willing to see the miracle that is right here, right now.
Regardless of whether my book gets published, I’ve already gained so much from this experience. I have renewed appreciation for how easily things can flow into my life, without pushing or struggling. I love imagining all the ways this might unfold, relishing the feeling of expanded possibility. I’ve already patted myself on the back for being so focused and responsive to the publisher’s request for a proposal. I am grateful to have a dear friend who happens to be a best-selling author and who has generously spent time reviewing the proposed publishing contract with me. I’m taking a deep dive into class notes and journal entries and old articles and new ruminations to generate fresh content for the book, gaining newfound appreciation for the depth and breadth of what I can offer.
This is rich. Right now, without a finished book or even a signed publishing contract. This is me, becoming a better writer and learning how to flow with the unexpected opportunities life offers. This is the creative process, and it never ends. www.livingwellmagazine.net
Suzanne Eder is award-winning writer, teacher and transformational life coach, Suzanne Eder started her professional career as a CPA and enjoyed a highly successful corporate career in both Finance and Human Resources. She is a graduate of the Barbara Brennan School of Healing’s intensive four-year program in mindbody-spirit healing, and is a former fitness instructor who taught aerobics, body sculpting and yoga for 16 years. She has also been initiated in Divine Openings, an extraordinary evolutionary process which powerfully supports clients in awakening to their magnificence. Through her writing, classes and workshops she offers inspired and practical counsel in all areas related to personal growth and transformation. Suzanne can be reached at see@mysolidground.com or (302)888-2138.
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Inadequate selenium can cause individuals to have a higher risk of skin cancer, slow hair growth, lead to hair loss and prevent normal skin cell development.
Zinc: turkey, almonds, Brazil nuts and what germ. Selenium: wheat germ, tuna, salmon, garlic, Brazil nuts, eggs and brown rice.
Fatty Acids: Fat, an important component of your diet, plays
an essential role in your skin’s health and forms a waterproof barrier. Omega-3 fatty acids support the normal, healthy skin cell turnover, which helps keep acne at bay. These fats also help to repair skin cell membranes, thus reducing inflammation, swelling, redness and irritation. Another great benefit is its natural moisturizing properties that revitalize dry skin.
FEEDING YOUR SKIN?
Omega 3’s: cold water fish, such as salmon and sardines, flaxseed oil, walnuts, sunflower seeds and almonds.
Water: Your skin contains plenty of water, and functions as
a protective barrier to prevent excess fluid loss. Dehydration makes your skin look more dry and wrinkled, but getting sufficient fluids helps to flush out toxins that can cause skin problems. Water is also essential for skin metabolism and regeneration. As your body’s largest and most visible organ, your skin advertises the state of your general health. There are hundreds of steps involved in the cycle of skin renewal cycle, of which the foods you eat are building blocks. The body, skin included, is constantly under construction. It uses vitamins and nutrients from food to repair and rebuild. Thus healthy skin is able to maintain a proper barrier between your internal organs and your environment, keeping pathogens and other toxins out. So, how does adequate nutrition play a role in all of this? Here are a few key components of a nutrient dense diet that can impact the health of your skin.
Vitamins: Vitamin C, or ascorbic acid, soothes and maintains
your skin’s health, as well as provides anti-inflammatory properties. Together with vitamin E, it protects your skin cells from sun damage. Consuming vitamin C also stimulates growth of collagen, a protein for your skin’s structure. Another essential vitamin is D, which controls the growth and development of cells in the deep layer of your skin and also protects your skin from the sun’s harmful rays.
FOODS TO AVOID: Scientific studies support the role of two food groups in acne production: dairy and sugar. According to recent research, cow’s milk can spark or worsen breakouts in some people. Hormones used in cow’s milk raises levels of androgens, which increase sebum production leading to acne, as well as inflammation. Sugar can lead to breakouts, because they cause high insulin levels. High insulin levels lead to a series of reactions that increase androgen levels and ultimately stimulate sebum. All in all, remember, detoxification is one of the most important functions of your skin. What you eat affects every organ in your body, and your skin being the largest organ in the human body, is no exception. Erica Reed, Licensed Esthetician After working in the spa and wellness industries for over 7 years, she decided her true passion was skincare and developed a strong desire to become a chemical peel expert. Erica was an intern with A Natural Difference Spa in Wilmington, DE where she received her Master Esthetician Certification. Helping others to achieve the skincare results they’ve always wanted gives her the greatest gratification! Be sure to follow Pure Wellness Spa on Facebook & Twitter!
Vitamins C & E: sweet potatoes, nuts, olive oil, sunflower seeds,
avocados, broccoli and green leafy vegetables.
Vitamin D: Salmon Minerals- Normal zinc levels help support healthy skin turnover, while a deficiency can cause abnormal skin pigmentation, lead to skin lesions and put you at risk of dermatitis. A lack of zinc also causes hair loss and stunts nail growth. In addition, selenium, has antioxidant properties that help protect skin from free radical damage. 30
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Th e
Art of Eati
Kudos to TellSpec technology for this educational tool, helping consumers have an understanding of common ingredients. —LWM
ng
COGNITIVE & BEHAVIOURAL EFFECTS
GASTROINTESTINAL EFFECTS
ALLERGY & INTOLERANCE
Educates Consumers on Food Ingredients and Their Health Impacts TellSpecopedia helps consumers better understand food ingredients and how they impact health. The powerful, searchable online database houses current, evidence-based information on global food ingredients. Tellspecopedia is the educational companion to the TellSpec scanner. When an ingredient is detected by the TellSpec scanner and algorithm database, TellSpecopedia provides its health implications. TellSpecopedia currently covers the most common and controversial 1,300 food ingredients ranging from additives, contaminants and manufacturing by-products to deliver scientific research in the food system to deliver scientific research about food to the consumer quickly and comprehensibly. TellSpec plans to grow the database overtime into the several thousands to encompass all possible global ingredients. Each record in the database synthesizes information from several scientific sources by listing an ingredient’s definition, health considerations, things to keep in mind, where the ingredient may be found, and alternative names and spellings, along with references and links to published studies for further reading.
ENDOCRINE EFFECTS
SKIN & CONNECTIVE TISSUE EFFECTS
FETAL DEVELOPMENT EFFECTS
“TellSpecopedia is the educational component of TellSpec,” said Isabel Hoffmann the CEO and leader of the company. “We’ve essentially pooled thousands of medical, peer-reviewed resources from around the globe and brought their findings under one roof. Now, it’s easier than ever to understand the health impacts of what’s in your food.” As the world’s first consumer food scanner, TellSpec is made up of a pocket-sized scanner, proprietary chemometric and learning algorithms and mobile app that work together to report what’s in your food directly to your smartphone. The TellSpec food scanner will use the information from this powerful and searchable food companion to help educate consumers on how selected food ingredients can impact their health. TellSpec identifies calories, macronutrients, ingredients, chemicals and allergens in food, bringing an invaluable tool to users that can help them understand the foods they consume. TellSpec provides information beyond the nutritional label, thereby encouraging transparency in produce farming and food manufacturing, and educates the consumer via TellSpecopedia on the wellness implications of each ingredient in their food to empower consumers with the information needed to make healthier choices.
This is what you will find when looking up LACTOSE: Health considerations Lactose maldigestion occurs when there is a deficiency or complete absence of the enzyme lactase in the lining of the small intestine. Lactase is necessary for the breakdown of lactose into the sugars, glucose and galactose. In its absence, lactose passes into the colon where it is fermented and produces gas. Lactose intolerance is the coupling of maldigestion and physical symptoms including abdominal bloating, diarrhea, and nausea. Prevalence varies around the world and is more common in some ethnic groups.
Keep in mind Labeling of milk as an ingredient, not a contaminant, is mandatory, though labelling of lactose itself is not. May be found in Butter, margarine, milk, dairy byproducts References Genetics Home Reference Medline Plus
Definition Lactose is a sugar found in milk, dairy products, and in some quantities in milk-derived products. Lactose is used as a food additive to enhance texture, flavor, and adhesive qualities. To see the two components in action visit: www.tellspec.com and www.TellSpecopedia.com www.livingwellmagazine.net
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The Secret to Overcoming You! Why We Firewalk, Glasswalk, Break Boards And The Other Crazy Stuff We Do!!
It is not about the firewalk; it is about you. Relinquishing the learned behaviors and letting go of fear. The Firewalk or the breaking of a board is a perfect and powerful metaphor for your life because those things that you want, that you avoid, that you must handle, that seem impossible can be possible if you allow it. You are capable of doing all of these and more. This is the real secret whether you recognize your ability or not. You are capable of great things. All of us has overcome challenges and tough moments in our lives and has accomplished something that we thought was impossible
Photo by Vera LeMarche
I have never been orthodox in my approach to coaching, helping people to get out of their own way. I can say for those who have sought us out, we have been very successful at helping them to achieve. .One of the most exciting aspects of coaching is witnessing the amazing breakthrough that occurs after one of our experiential exercises. One of the most often asked questions I receive is, “Why would you ever want to walk barefoot over a bed of 1200 degree coals?” After having walked over 500 times, leading thousands across the coals, and having trained over 100 people to become certified firewalk instructors, the answer is as diverse as the individuals who firewalk. Beyond all of the individual reasons why someone would want to firewalk remains a simple truth. What keeps us from what we want, the life we desire, has little to do with what is outside of us and almost everything to do with what is on the inside of us! Walking over fire in not impossible; in fact it is quite possible as well as walking on glass or breaking a board. Most people have learned limits of constraint with beliefs that limit their ability; believing it is impossible... So to pseudo- paraphrase Yoda, “Firewalking is only impossible in your mind.” 32
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It is easy to look outwards for reasons why we are where we are, to blame others, constantly beating ourselves up; but the answer lies within us. Confucius said “journey begins with the first step…” To access what we need we must— 1. Stop looking to blame what is outside of us 2. We must take full responsibility for our choices and actions 3. We must become willing to do whatever it takes 4. We must foster courage, faith, and the belief that we can do this. 5. Lastly, we cannot give up, no matter what!! I wish you a month of love and passion. Live free!! Joe White is the President and founder of Get Life Coaching. Get Life Coaching is the leader in personal and professional development since 1999. Joe recently earned the most Prestigious Award : 2012 Entrepreneur of the year. Joe can be contacted at: 302-832-3424, or email him at: doitnow@ getlifecoaching.com or check out: facebook.com/getlifecoaching Follow Joe on @getlifecoaching October 2014
HANDS ON HEALTH by: Ann Wilkinson P.T.M.S,
Q:
Does osteopathy help with vision?
A:
Osteopathy is fascinating. Issues that we have gotten used to or never really realized we had it in the first place may be affected by an osteopathic treatment. Many times, I treat for instance; back pain, and the digestive or reproductive system experiences healing. Likewise, many times I treat the neck and especially when treating the head, vision, hearing, speech or even smell may improve. The truth of the matter is, many aspects of the human body overlap and interrelate. Keep in mind, a fascial restriction, the weight of a hair, can interfere with nerve conduction causing pain or impairment of function of the organ innervate by that nerve. A restriction in the fascia lining the inside of the head, or the base of the neck or even in the shoulder area, may create tension that can affect the eyes. My favorite technique for vision is called unwinding the eyeball. You actually lightly touch the eyeball and follow its inherent motion, allowing it to release tension in the fascia lining the eye socket. Great changes have been noted in vision, eye position and headaches with this technique. Commonly, a rotation of cervical vertebrae 1 on 2 (C1-2) can cause hypersensitivity of hearing as well as visual disturbances. There is a muscle energy technique that helps in this instance. Keep in mind no matter where the tension is however, after releasing the tension, alignment of the entire craniosacral system must be restored to keep the gains made anywhere in the system. Yes, osteopathy can help vision.
Q:
I am care taking an adult son who was addicted to prescription pills and has had a terrible journey getting off. Now he is home, interested in recovering. How can you help, how can I help, holistically?
A:
Detoxification is of the utmost importance, not only discharging toxic byproducts in the system to get rid of the influence , it is also important to create room for nutrients to exist in the body. Sauna, niacin, and or ginger sweats can get toxins out through the pores of the body. Distiller water, consumed steadily throughout the day in copious amounts is very effective at pulling byproducts from tissues using osmosis. Cleaning the blood by flooding it with water encourages offensive material to move out of the tissues into the blood stream and out of the body via the kidneys. These actions make noxious elements leave the body through two different systems while creating space for good molecules and particles that will positively influence tissue. Eating really healthy, organic whole foods is by far the best way to offer your cells good ingredients to function with. Sugar many times replaces addictive substances and awareness in this area of dietary consideration is essential. In the case where the body has been subject to toxic matter for a long time, one must be patient as this exchange of bad and good occurs. The body will balance, it can reach a homeostasis, a comfortable place, it will however take time and focus and discipline. Food preparation, research, mega dosing of very specific vitamins and herbs are important. Homeopathic constitutional remedies are vital. A regime of increasing time out in nature, adding progressive exercise, skin care, meditation and /or spiritual practice will be essential to restoring balance. Balance must be brought back to all areas of your sons’ beingness. Mind, Body and Soul. Ann is an award winning writer,teacher and speaker. Ann is the personal body worker of Her Holiness “Sai Maa”. Ann practices osteopathic physical therapy and has helped thousands of patients. Ann is also an expert on the use of healing foods, homeopathic and herbal consultations, and therapeutic horseback riding. Ann treats her patients in a beautiful country setting which enables her to utilize all of her learned skills as well as some of the healing properties that only Mother Earth can bestow. Ann is available by appointment and can be reached 302-656-7882. The farm is also available for birthday parties, women’s circles, and retreats.
Register Today Space Limited! Oct. 6 - Nov. 10
For Chronic Pain and Disease Change your Mind Change your Life ellynh@rcn.com
Through gentle movement, expansive breath, nurturing imagery, and peaceful awareness, yoga and meditation offer many benefits to people facing, stress, insomnia, pain, and fatigue. Yoga & meditation can help develop a new relationship with our painful body. Aids in cultivating steadiness, ease, acceptance, and compassion.
Sharing this journey together. www.livingwellmagazine.net
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With: Ellyn Hutton BSN, RN Certified in Mind / Body
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can be managed successfully throughout the dog’s life in most circumstances. The brachycephalic breeds, such as the Pekingese, which has a shorter than normal muzzle and often smaller sized nasal passages, can pant more frequently due to the anatomy. These dogs often cannot get enough air in through their nose to achieve normalcy.
Q:
I have a 10 year old, medium sized Golden Retriever. I have been concerned lately because I think that he pants too much. He will sometimes do it when I take him for a walk or play with him, but sometimes when we are home relaxing. Is this something I should be concerned about?
A:
There are a number of reasons why your dog may be excessively panting. Some of the conditions are serious, others, not so much. The thing to remember is that dogs do not have sweat glands the way humans do. Because of this they need to cool off in a different manner. Dogs have sweat glands on their paw pads which contribute to the cooling process. The rest has to be achieved by panting. This does not mean, however, that there is not a possible medical reason for the panting.
In the warm or hot weather, many dogs pant more if they get so over heated, that they get heat stroke. These dogs usually have deep red gums, an increased heart rate and a very high temperature (usually over 104 degrees F). This is, in fact a medical emergency, and the dog should be taken to the veterinarian immediately. Dogs that are left inside a car in the hot weather can get heat stroke within 5 minutes because the temperature can reach well above 100 degrees inside the car. NEVER LEAVE A PET INSIDE A CAR in warm or hot temperatures. It is also worth mentioning that certain drugs can have excessive panting as a side effect. Steroids, such as prednisone or prednisolone can increase panting in dogs. Other drugs with the same effect include diazepam (valium) and the pain medication, tramadol. This is a good reason to make sure you ask your veterinarian what the potential side effects are when he or she dispenses medication. Some pets with thunderstorm or firecracker fears or phobias often pant more because they are nervous. The same holds true for dogs that have canine cognitive dysfunction, a form of doggie Alzheimer’s. It is important, in my opinion, to get your dog checked out by your veterinarian. They can determine what and if there is a medical condition that explains why this is happening. FYI:
I would certainly have him evaluated by your veterinarian because there are many reasons this could occur. Your dog is getting to the age where he may have acquired a heart condition. This could range from heart muscle disease (called cardiomyopathy), to heart valve disease, to congestive heart failure, to high blood pressure ( hypertension), just to name a few. All of these conditions need to be addressed by your veterinarian.
According to the pet insurance company, Trupanion, certain breeds of dog are more prone to allergies and allergic reactions. In my experience, dogs with environmental allergies (allergies to trees, weeds, grasses, fungi), tend to exhibit skin or respiratory symptoms. The bulldogs (English and French), take the lead as numbers one and two. They are followed by the West Highland white terrier, American bulldog, Basset hound, Rhodesian ridgeback, American pit bull terrier, Shiba Inu, Bichon Frise and the Boston terrier.
Certain endocrine conditions can also lead to excessive panting. One such condition is called Cushing’s Disease (hyperadrenocortisism), in which the body secretes too much cortisol. This can become a serious health concern if not diagnosed correctly and not treated. This is one condition that 34
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Dr. Rose DiLeva is a 1987 graduate of the University of Pennsylvania’s school of Veterinary Medicine. She practices alternative and conventional veterinary medicine. Dr. DiLeva is a certified veterinary acupuncturist and a certified veterinary chiropractitioner. She can be reached at her Animal Wellness Center in Chadds Ford, Pa. at 610-558-1616 for appointments and telephone consultations. Her web site is www.altpetdoc.com and www.drrosesremedies.com October 2014
Sitting Still
Note: This month’s article is going to reference some of the themes from my March 2014 article, Movement = Life. If you haven’t read it, check it out on the Living Well Magazine webpage. If you have, this article is a continuation of something I talked about in the end of that article, the idea of working movement into your day. When attempting to get patients to participate in improving their movement throughout the day, I am often confronted with an inescapable fact. Blame it on our desk jobs, our schooling, our iPads and laptops, digital cable (“Bazinga!”), Xbox and PS4 (ex: Minecraft), Netflix (my wife and I are currently binge watching HBO’s The Wire at the blistering rate of 1 episode almost weekly), busy schedules (do you know anyone who doesn’t say “Busy!” when asked “How are you?”), or whatever else. The fact remains, however, that we lead increasingly sedentary lives. I always ask my patients what they do to stay active. They always tell me about the gym workouts they do, the fitness classes they attend, the 8 days a week (no, that’s not a typo) that they play sports, etc. As long as there is no overdo-it-itis (see Living Well Magazine, April 2014) going on, it is great to hear patients telling me how active they are. I always follow this question up with an additional question: “What do you do to stay active the rest of the week?” This is the question that totally perplexes them. Prepared to list off their exercise regimen or sports schedules, they are totally taken aback by considering daily life as an opportunity to stay active. We usually spend some time discussing their daily activities and then how they can incorporate increased movement into a sedentary day of work, school, or driving. The sports and gym are great. It’s the rest of the week that most of my patients need to work on in order to make lasting changes.
covers everything head to toe, including core muscles. There are many, many, many others that different people use. Ask around, but don’t just Google it. I am not going to describe how to do each and every one of them – check in with a Physical Therapist or other qualified health professional to learn appropriate form and technique. Other ideas might include packing some resistance tubing with you for work (note: I don’t know if kids still use slingshots, but sending a kid to school with a piece of tubing is probably not a good idea) or wearing an activity monitor that will alert you when it is time to take breaks from sitting. However you do it, what matters most is that you move. There are as many different ways to move as there are people. Remember that kid in your 4th grade class who couldn’t sit still? Maybe he was not just cruising to be sent to the principal’s office or lose his recess period, maybe he was actually just getting ahead of the curve by not sitting still.
With that in mind, I thought I’d share some of the not-so-secret but relatively commonsense ways to improve movement throughout the day. I regularly prescribe these to my patients who work sedentary jobs or who sit in school all day or just like to melt into a couch on the weekends. These are not gym workouts, but they will keep you, your child, your significant other, your parent, or your friend moving throughout their day. The benefits of movement are well known, as are the detrimental effects of too much sedentary behavior. For more information on that, check the news – it’s all over the place right now. Here is a sampling of some of my favorite exercises to perform while sitting. The best case scenario would be to have a standing desk, treadmill desk, or exercise ball to sit on (if possible). The other best case scenario is to take a standing break or walking break from your desk or couch every 30-45 minutes. Ideally, you’d spend 3-5 min away from the desk or couch. In college, I can remember trying to drink as much water as possible before each 90 min class so that I’d be forced to get up and use the bathroom. It’s actually pretty effective. If you can’t locate a steady supply of water, try some of these exercises while you are slumped into the couch watching Game of Thrones, playing Candy Crush on your iPhone, or bent over your workstation working on spreadsheets. Ok, without further adieu: Toe Scrunches, Heel Raises, Kick-Outs, Leg Marches, Butt Squeezes, Pelvic Tilts, Abdominal Bracing, Shoulder Squeezes, Shoulder Rolls, and Neck Rolls. The above list www.livingwellmagazine.net
Danny Singles, PT, DPT, MA Danny is a sports physical therapist who specializes in manual therapy. His clinical interests include injury prevention, working with sports and orthopedic injuries, pre and post surgical rehab, and working with the pediatric patient population. He attended the University of Delaware for his Doctorate in Physical Therapy. Currently, he works full time as an outpatient sports therapist and provides educational outreach through lectures at local schools and fitness centers. He can be reached at Elite PT in Hockessin, DE at: (302-234-1030) or emailed directly at: dsingles@elitept.com. He can also be followed on Twitter (@MoveEqualsLife) for current updates about health and wellness. October 2014
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The Real Legacy You’ve Left Your Children: II
RECAP: Ellen, a single mother and an only child, was packing up her own life for her new job in California Before she could board the plane, Ellen had to clean out her mother’s excessively cluttered home, find important papers in the mess, and get her mother’s house, two time shares and a car on the market. Her mother had had a stroke and a heart attack, and both her mother and all that she possessed needed help.
The saga continues.
Ellen Ellen had taken seriously my recommendation for a clean out company. Three bedrooms in her mother’s house were strewn with garbage and trash as was the front porch which had become the designated dumping ground. Ellen didn’t even want to discuss the basement. I asked her to think about how many days and weeks, of tedious sorting, how many garbage bags; how many dumpsters, how many trips either up stairs or down stairs this cleaning out could take should she try this herself. I asked her to think about the possibility of becoming so weary that accidents…tripping, falling, failing to see a red light or stop sign… would become real and devastating. We were meeting a deadline. I gave her my resources and she called for help. The clean out company hauled away all the garbage and trash from the entire house in one day, leaving Ellen with the clarity to claim what she loved and to hold a garage sale on a weekend. Down the line, a second clean out, a charity truck, a good cleaning crew, a lawyer, and a good realtor would end the drama. Ellen heartily agreed that this was the best money she could have spent given the situation. She had to get that house on the market to begin to pay for her mother’s nursing home. With so much more to pack and move, with two daughters to get off to boarding school, and with a new job waiting, Ellen didn’t have the time for minutiae and she couldn’t afford to get hurt. My second suggestion for Ellen was this: for the next few days, 36
she might concentrate on the tasks at hand in her own home and her own life, which where overwhelming enough, and stop the daily driving to Maryland to visit the nursing home. Her mother was warm, fed and under great medical care. No one was taking care of Ellen or her family. Things might go more smoothly if she could spend at least a few days organizing and packing her own life and less time on the road traveling to another state. Ellen, who was wearing herself out with trips to the facility, welcomed the compassionate dose of reality. In the first hour of one of our sessions together, she had burned things, lost things, and forgotten things: the toll of stress. Ellen’s epiphany came while we were in a sea of bubble wrap, boxes, labels and tape racing against time and fatigue. The voice was loud; the message was crisp and precise. “That’s it. I swear that’s it. I’m never living again with any more than I need. I don’t need to be a slave to things; I will never live with so much crap that I can’t find what I’m looking for. I know what’s important now…I got this. I’m going to wear what I have, use what I have, and buy what I need. I’m going to spend my money and my time having great experiences. I’m going to do things; not collect things. I am not wasting my money and accumulating stuff that takes up my breathing space. As God is my witness I am not going to become my mother.” The challenges had been overwhelming, packing was arduous, and when I last saw Ellen, she had already settled on her apartment,
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secured a nursing home, and even found a vet in California. Her daughters were in boarding school. She had yet to get her mother on the plane and across country. We’re still in touch. Ellen is flying back. There is more work to do.
Ethan When I first entered Ethan’s home, the first thing I noticed was the incredible work someone had done to renovate this tiny 1960s home and the remarkable colors that were on the walls. This renovation, beyond anything I had seen before, had been Ethan’s own craftsmanship and an outstanding labor of love. Sadly, the home was now filled with boxes piled high and extraneous furniture; things that had come from his parents’ home when they had passed. Everything from one house had found its way into another, and Ethan was conflicted about his own things, his parents’ things and the emotional enormity of the job. The basement was a story unto itself. We talked about the beauty of the house along with his frustration of not being able to see anything or sit anywhere since so much of his parents’ things had crossed his threshold. But we also needed to work through the belief that divesting himself of these things was letting go of his love for his parents. I gently led Ethan to see that many of these items could be loved by someone else, and once gone, he could begin to love his own home again. While we spent many hours in dialogue and coaching, sorting and hauling away, we also spent time arranging and staging found treasures. In our last session, we finished hanging 40 pieces of art work; all had been painted by his father, an artist, and were a stunning addition. Suddenly eyes went up to the beauty of the home and the art and no longer rested upon any clutter on the floor. The transformation was remarkable.
wanted to hear. Here’s what I knew: Ethan was making plans to begin his trek across the Appalachian Trail. He was going to start out in Georgia in March, work his way north, and live six months away from home. It would take some time to prepare for such a journey, and he was starting now. Any man who is going to take on such a challenge doesn’t need to concern himself with the basement. Ethan is going to come home from that trip a different man with great stories and new eyes. He’s already learned the strategies. He’s already let go. And after that trip – living with his wits and the weather - he’ll know exactly what he needs and what he doesn’t. And he knows it wouldn’t be fair to expect his children, scattered across other states, to deal with any of it. Downsizing is never easy; it just isn’t. But those who begin with the vow that they will not leave their years of things and stuff for their children to deal with begin with a sense of purpose, duty and love. I hear from those who are in the midst of this journey that they’re happier with less; they could have purged even more, but are relieved that this won’t be a burden for their children.
Ellen, enjoy your new life. Ethan, enjoy the challenge you’ve set for yourself and come back to the beauty of your new home. Your families thank both of you. Karen Jessee is a professional organizer and founder of Simply Organized. She is a member of the National Association of Professional Organizers and the Philadelphia Chapter of Professional Organizers. She encourages people to simplify their lives and works with those who need to downsize and get organized. Karen helps clients make the decisions and create the systems that are best for them. She also teaches the strategies to help clients gain greater clarity, control, productivity and peace. Karen is a public speaker on these topics. Visit her website at: www.nowsimplyorganized.com
With his home ready for its close up in any glossy magazine, Ethan broached the subject of his basement, a space in such desperate need of help that we had shoved it to the bottom of the list. Suddenly the air was filled with caution. Ethan’s expression and hesitation betrayed the hope that I would give him the answer he
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October 2014
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TENSEGRITY 101: UNDERSTANDING THE BONE-MUSCLE RELATIONSHIP
Pain Relief And Restored Strength May be Only A Laser Beam Away Dr. Rosenthal: Let’s talk about tensegrity. You: Say what? DR: Tensegrity! The tensional integrity that keeps your bones and muscles from falling to a heap on the floor. You: Um, could that actually happen? DR: Not likely. Because of tensegrity. You: Yeah, I really have no idea what you’re talking about. DR: I know, I know. It’s complicated! Just please keep reading until I get to the good stuff. Because, if you’ve ever felt weak or off-balance, you’ll be glad you did. (Also, there are laser beams involved. Seriously, you need to keep reading.) What on Earth is tensegrity? “Tensegrity” is actually an architectural term coined by architect Richard Fuller to describe a system of rigid bar-like structures suspended by cable-like lines that pull in opposite directions. In the human body, your bones are the bars and your muscles are the cables that hold them in place. Without the tension created by the muscles, your bones would indeed fall into a pile on the ground. While this extreme event is unlikely, a loss of normal tension can 38
shift your body into an altered position––much like a puppet with its strings too loose on one side! The stress points created in this abnormal body position, or misalignment, can result in pain, fatigue, organ dysfunction and degenerative joint disease (arthritis). (1) The relationship between proper alignment and good health has always been front and center in the world of chiropractic. We have long observed clinically that small distortions in posture can have large effects throughout the body. So, what’s new? (And why should we care?) I recently had the opportunity to study a revolutionary new technique with Jeffrey Spencer, a doctor of chiropractic and a legend in the field of human performance. Through his years of working with world-class professional athletes like Tiger Woods and Maria Sharapova, Dr. Spencer developed a comprehensive system for identifying specific weaknesses and restoring muscular function and normal body tensegrity. To my surprise (and contrary to what many health practitioners are taught), Dr. Spencer discovered that 85 percent of the muscular weakness has NOTHING to do with the muscles themselves, but rather the loss of correct control of the muscle by the nerve that innervates it. Fix the nerve-muscle relationship and normal tensegrity and function are restored. Not only does this
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provide a competitive advantage, it helps prevent future injury, too. How does tensegrity treatment work? First, key muscles are evaluated for weakness. For example, I will test your psoas muscle (which acts to raise your knee towards your chest and is controlled by a nerve that exits from your lower spine) by having you lie on your back and raise one leg off of the table. If you are unable to hold it against a gentle downward pressure that I apply, I then evaluate to see if your problem originates from the nerve or the muscle. Like Dr. Spencer, I have observed that the underlying cause is most commonly nerve-related. The correction is made by using a low level laser. Unlike highpowered surgical lasers, low level (also known as cold) lasers are stimulating to the body and are not felt by the patient. Much like turning a light switch on, a few seconds of the laser application to the involved nerve root brings lasting strength back to the muscle. Patients are often surprised and do not think that anything was even done until they feel their strength fully restored when retested.
This work is years ahead of the science. It was born during countless hours spent on the front lines of top sporting events. I have many questions about the exact mechanisms in play. I love to know all the “why’s,” but will have to wait until future research catches up. Until then, I am grateful for Dr. Spencer’s experience, knowledge and ability to think outside the box and simply figure out what works (a sentiment I am sure is shared by the athletes he has helped win gold). By approaching your body as a tensegrity system and by understanding the role your muscles and nerves play, solutions to problems and pain that were seemingly incurable may be just a laser beam away. Annals of Medicine 2003;35(8):564-77. 2003
But, I’m not a professional athlete… No worries! This work is still for you. Muscle inhibition occurs from over-exertion and can result from the normal activities of us common folk. You may work over a computer, carry a baby, lug around heavy groceries or a school bag, drive long hours or perform any of the millions of everyday activities that over-stress our bodies!
Dr. Scott E. Rosenthal is a second-generation Doctor of Chiropractic and a past president of the Delaware Chiropractic Society. His undergraduate degree is in Nutrition and he is a Certified Yoga Teacher. In his Wilmington practice, he offers the cutting-edge Koren Specific Technique (KST) as well as other contemporary and traditional approaches. KST comfortably integrates gentle adjustments of the spine, cranial bones, TMJ, arms and legs (including the wrists and feet). Dr. Rosenthal specializes in pain relief, auto or work injury recovery and natural ways to boost whole body wellness. To contact Dr. Rosenthal please visit: rosenthalchiropractic.com or 302-999-0633.
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October 2014
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falling for fall recipes:
The Great Pumpkin Dinner 1 medium pumpkin 1 onion, chopped 2 cloves garlic 2 tablespoons olive oil 2 lbs ground beef (substitute beef with ground turkey or a vegetarian option) 2 tablespoons soy sauce 2 tablespoons brown sugar 1/4 teaspoon ground ginger 1 (15 ounce) can cream of mushroom soup 1 1/2 cups cooked brown rice 1 (8 ounce) can sliced water chestnuts
Cut off the top of the pumpkin and remove as much of the pulp and seeds as possible, leaving just the flesh of the pumpkin. Preheat oven to 350°F In a large pan sauté onions and garlic in olive oil until tender. Add meat and brown. Drain the fat from pan. Add soy sauce, brown sugar, ginger and cream of mushroom soup. Simmer for approximately 10 to 15 minutes, continue stirring occasionally. Add cooked brown rice and water chestnuts. Spoon mixture into cleaned pumpkin shell. Replace pumpkin top and place entire pumpkin, with filling, on a baking sheet on the middle rack in the oven. Bake for one hour or until inside meat of the pumpkin is thoroughly cooked. Remove pumpkin and place on a serving plate. Remove pumpkin lid and serve. Serve the meat mixture atop of the cooked pumpkin or use the pumpkin as a side dish.
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Pesto 3 large garlic cloves 1/2 cup pine nuts 2 oz Parmigiano-Reggiano, coarsely grated (2/3 cup) 1 teaspoon salt 1/2 teaspoon black pepper 3 cups loosely packed fresh basil 2/3 cup extra-virgin olive oil With food processor running, drop in garlic and finely chop. Stop motor and add nuts, cheese, salt, pepper, and basil, then process until finely chopped. With motor running, add oil, blending until incorporated. Cooks’ notes: Pesto keeps, its surface covered with plastic wrap, chilled, 1 week. Makes about 1 1/3 cups.
October 2014
10 Minute Apple Sauce 12 Honey Crisp apples, peeled, cored, and quartered 2 cup unfiltered apple juice
Pumpkin Bread
4 tablespoons cognac or brandy or a flavored liqueur (such as raspberry or strawberry or apricot)
1 pound margarine or butter 5 cups sugar
4 tablespoons butter
8 eggs
6 tablespoons honey
32 ounces of pumpkin (fresh or canned)
1 teaspoon ground cinnamon
1 1/3 cup milk
In a microwave-safe container with a lid combine apples with all other ingredients. Close lid, leaving one corner of lid open to allow steam to escape. Microwave on high for 10 minutes. Using a hand blender or potato masher, blend to desired consistency. Serve hot immediately or chill for later use.
7 cups flour 1 tablespoon salt 1 tablespoon plus 1 teaspoon
Pumpkin Cheese Ball
of baking soda
3 C. shredded Monterrey jack or pepper jack cheese
1 tablespoon baking powder
1 cup of orange cheddar cheese Finely shredded
2 teaspoons cloves
1 cup of Cheezit crackers crushed (or a healthier cracker)
1 1/3 cup chopped walnuts
8 oz. package cream cheese, softened 1/2 C. solid pack pumpkin (unsweetened) 1/2 cup orange marmalade or can substitute Apricot or Peach preserves 1 dill pickle black olives (cut in half for eye and mouth) Decorations: be creative, candy corn, black olives,grapes, red peppers, and pickles can be used to embellish or make a face. Crackers or chips for serving. www.livingwellmagazine.net
October 2014
2 teaspoons cinnamon 2 teaspoons nutmeg Cream the butter and sugar in a mixer. Add one egg at a time. Add Pumpkin and milk and continue to mix. Once the wet ingredient is mixed together add all remaining dry ingredients to wet ingredients and mix with a wooden spoon or spatula. Pour into standard size bread pans. Bake at 325Ë&#x161; for 55 minutes. Yields four loaves.
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Y
ou have dropped 2 whole sizes, you’re hearing compliments about how good you look and you’re seeing muscles in new places. But the scale says you are the same weight and your body mass index, or BMI, says you are in the overweight category. What are you doing wrong? As body composition changes, the scale may not. Weight and BMI never take into account body composition, often making an active person seems overweight – but an active person has more muscle and less body fat. Muscle is denser and it takes up less space than fat on your frame. As you develop and advance in your lifestyle changes gaining leaner muscle mass, the slow movement of your scale and hold strong BMI are signs of progress and achievement. In the last few decades this formula has gained popularity among doctors and health professionals as a way to estimate a healthy body weight and mortality risks. BMI doesn’t distinguish between fat and muscle but gives you an indication of how heavy you are overall. A great example of this flawed system is Arnold Schwarzenegger; in his prime he had a BMI of 30.2 – “obese” according to the calculation. But anyone who has seen Arnold Schwarzenegger at his best knows that he was all lean muscle, not fat. Recent research shows that BMI can also be a false indicator of health in other ways. According to the American College of Cardiology, researchers show that individuals with a normal BMI can still have a high body-fat content, increasing their risk for cardiovascular disease and other health-related problems. When you begin a new fitness program or increase the intensity of your workout sessions, chances are you’re losing fat but gaining muscle. Muscle uses more calories, even at rest, so you gain the potential to boost your resting metabolic rate. Muscle can also help us perform better, if we’re competing or helps with that last push to be able to last through your workout or exercise class. Keeping track of your measurements is still a very good way to gauge the areas of your body but you also want to be mindful of where fat is stored. Because there is a such thing called being “skinny fat,” which is appearing to be healthy based on weight and height alone, but possessing pockets of fat in targeted areas that can still put you at a high risk for certain health conditions. If your body fat drops below 15% this can cause major health issues such as developing osteoporosis, general fatigue and for women the risk of losing your monthly menstrual cycle.
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A waist circumference above 39 inches (100cm), regardless of gender, is a strong risk factor for insulin resistance. Insulin resistance is a key player in metabolic syndrome and the precursor to type 2 diabetes. So it’s important to consider your overall body fat, and where it might be landing. Though there’s no such thing as spot reduction, reducing your overall body fat through methods of resistance training and cardio are the best ways to change your body composition and maintain a healthy lifestyle. If you need a way to gauge your weight loss and the scale is not cooperating;check your body measurement (circumferences) instead of the scale. Looking in the mirror to zipping up your jeans, will further help boost your confidence as you shed fat, build muscle and get on the way to reaching your goals.
Here are 5 simple but essential steps to help you develop HEALTHY fat loss: 1. Strength train. Incorporating weights into your workout routine keeps you strong, lean and it increases your metabolism helping you burn more fat. 2. Eat clean. 3. Cardio, Cardio, Cardio 4. Plan five to six small meals a day and never skip breakfast. 5. Long lasting results take time; the slow-and-steady approach will help ensure you stay lean, fit and Healthy!
A simple formula to help you calculate your BMI: Formula: weight (lb) / [height (in)]2 x 703 Calculate BMI by dividing weight in pounds (lbs) by height in inches (in) squared and multiplying by a conversion factor of 703. Example: Weight = 150 lbs, Height = 5’5” (65”) Calculation: [150 ÷ (65)2] x 703 = 24.96 BMI Categories: Underweight = <18.5 Normal weight = 18.5–24.9 Overweight = 25–29.9 Obesity = BMI of 30 or greater Alisa Rose is Founder and President of Art Fitness. Art Fitness is commitment to providing a personalized atmosphere that eliminates intimidation and promotes success. Art Fitness is dedicated to improving the movement of one’s body and restoring quality of life through proper exercise, correct form and good nutrition. The Art Fitness team can be reached at: 302.477.0123, or info@ArtFitnessTraining.com Stay up to date with all things fitness: Facebook.com/ArtFitnessLLC Follow Art Fitness on Twitter: @BdyIsaWrKoF_ART
October 2014
WITH SEAN
For some reason companies that make electronics do not like to share their power with other electronics. Either one of the plugs is oversized and takes over two power outlets or the plug is a weird shape and has to be plugged in to a specific port, which throws off your other plugs, turning a six plug adapter into a potential of three possible plugs. To me that is a silly, dated design that needs to be left in the past. The Powramid is how power strips should have been made all along. This power adapter provides adequate space for your essential electronics to be plugged in. Featuring a round pyramid like design and two USB ports, you will never have to sacrifice your power ports again. With 1080 Joules surge protection and X3 Technology inside you get the best surge protection that is also fireproof. Like I said, this is the way that all power strips should be made and after using this, I am inclined to replace all of my antiquated power strips with the Powramid.
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If youâ&#x20AC;&#x2122;re like me, after a long day at work, bedtime is something that is very much on your mind. I tend to take my shoes and clothes off and leave them exactly where they are, no matter where in the room I take them off. This leads to a treacherous trek through the dark if you have to get up in the middle of the night to use the bathroom. Well now, there is a cool way to navigate your self-inflicted obstacle course with ease. It is called the Bed Light and it is a motion activated light that mounts underneath your bed. When you step out of bed, a nice warm glow is activated to help you dodge your shoes or various dog toys that are lying around. Unlike turning a light on, which is very jarring with how bright it is, this is very easy on the eyes and will not disturb your sleeping partner, which they will be very grateful. All you have to do to activate the light is too put your foot on the ground. So stop tripping over everything in the dark and let Bed Light illuminate your way.
October 2014
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October 2014
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