New Workshops Coming Up!

fruit veggie heart

Book now as space is limited!  Dr. Ward-Selinger and Dr. Herman are teaming up to present on these exciting topics.  Please reserve your space at www.sellwoodyoga.com

April Workshop:
Intro to Cleansing, $10 to reserve your space
In this workshop we will discuss the benefits of cleanses and and outline different protocols, as well as how to choose a program that’s right for you.  Dr. Kai and Dr. Lauren will provide tips for a safe and effective cleanse program, as well as ways to incorporate these healthy habits into your every day life.  Attendees will also receive a discount to use towards the group cleanse scheduled at Elixia Wellness Group in May 2014.
pollen

May Workshop:
Conquering Allergies, $10 to reserve your space
The incidence of food and skin allergies is steadily increasing. In this workshop we will discuss the causes and prevalence of environmental and dietary allergies.  Dr. Kai and Dr. Lauren will discuss how to limit your exposure to allergens and will discuss effective, natural allergy treatments that provide long term allergy control.

Sweeteners: the good, the bad and the ugly

Sugar

 

Let’s talk about sweeteners.  First of all, it deserves mentioning that the average American consumes 60-100 pounds of sugar per year (numbers vary according to the source).  This is a drastic increase over the past 200 years, from approximately 18 pounds per year. Obviously, humans like the taste of sugar.  It doesn’t take much extrapolation to associate the increase in sugar consumption with the increase in obesity and diabetes, among other health problems.  It’s also easy to assume that the increase in available processed foods and drinks have made this easier to attain.

Of course, no sweeteners are good for you in large quantities, but let’s minimize the harm.  I hope you already know that natural sweeteners are the only way to go.  Honey and maple syrup are the best, because they don’t need to be processed to be good.  They are naturally sweet and don’t require chemical modification.  They can be used in almost any recipe that calls for sugar (you may need to adapt the other liquid ingredients).  Other great sweeteners include fruit purees, dates and other dried fruits or juices.

Here’s a breakdown of the bad stuff:

White sugar is a highly processed product from sugar cane.  Brown sugar is just slightly less processed, containing more of the natural molasses.  Molasses is just what comes out of processing sugar cane to make white sugar (molasses actually has some nutritional benefits, unlike white and brown sugar which have miniscule to NO nutrition).  High fructose corn syrup (HFCS) is a chemical experiment that is 40-55% fructose (fruit is naturally 0-20% fructose).  It is known to be a major contributor to obesity- do not consume it.  Agave nectar is just as processed and bad for you as high fructose corn syrup.  It actually has more fructose than HFCS, at a whopping 55-90%!  If you own it, throw it away.

Artificial sweeteners like Splenda, NutraSweet, and Equal are chemicals that trick your taste buds into thinking that there is something useful like sugar coming down the tube. Therefore, your body gets all excited for it but then nothing comes of it.  Your gut and liver have to break down these strange chemicals and they don’t know what to do with them.  There have been many studies linking bladder cancer to these sweeteners.  Do NOT use them.

Stevia is a “natural” sweetener, but is rather processed to be in form that is useful.  Have you ever tasted it and noticed the strange aftertaste?  It’s the best out of the other processed sugars, but… Why?  Just use fruit, honey or maple syrup for those times that you want something sweet.

If you have ever tried to completely avoid sugar, you know how hard it is.  It is in products that you would never expect.  Also, taking it away creates a strong desire for it, just like an addiction.  Although it’s not easy to give up, once you do you will realize that you do not need it. You will also notice how excessively sweet everything is! You will be all the better for it.

 

{Disclaimer: this is not considered personal medical advice, and you should speak with a physician before making diet and lifestyle changes. I’m happy to be that physician; all you need to do is schedule an appointment with me}

How to get better sleep

Sleep is the arguably the most important part of the day, and it is also a huge struggle for so many people.  It has been shown that during sleep our bodies take time to repair damaged tissues and combat inflammation, as well as have a much needed break from digesting new food.  Without proper sleep, your body won’t have proper time to heal and repair.  People suffering with chronic pain, chronic fatigue, mood disorders, alzheimer’s, diabetes and other conditions would benefit greatly from this optimal time of healing.  It is also essential for athletes, whose activities could cause minor injuries or aches and pains.  It is in your best interest to do all that you can to control your sleep cycle.  Feeling rested with energy is such a fabulous way to start the day!

Here are some tips for how to get that snug-as-a-bug-in-a-rug, fulfilling sleep:

–   Go to bed and wake up at the same time every day.  This is optimal, and occasionally unattainable.  Do your best.

–   Sleep in a completely dark room (no cracks under the door, no glowing alarm clock, use light-blocking curtains)

–   Save the bedroom for sleeping and intimate activities only (no working or homework). On that note, do your best to make your room a sanctuary for sleep.  Make it clutter free, relaxing colors and sounds, comfortable temperature, etc.

–   No use of glowing electronics for 1 hour before bed (phone, tv, tablet, computer). The blue light stimulates your pineal gland, which tricks your body into thinking that it is not nighttime.

–   No eating within an hour of bedtime, and no caffeine after 12pm.  As stated above, sleep is  a time of digestive rest.  Unless you have a medical condition that requires otherwise, try to go to bed with a slight sensation of hunger (*weight loss tip!).

–   Avoid the excessive alcohol intake, especially before bedtime.  Alcohol raises your cortisol, which will keep you up at night.  If you do fall asleep, it will be less restful than if you didn’t have alcohol in your system.

–   Exercise or get some vigorous movement going within an hour of waking in the morning.  This gets your cortisol pumping, which is what should spike in the morning to get you out of bed.  By having a regular morning workout routine, you will encourage the cortisol burst to occur on its own before you even get up.  (*also a weight loss tip!)

–   If you cannot fall asleep after 30 minutes, get out of bed and read or do something relaxing for 30 minutes (don’t turn on the TV or computer!). Then try again.

If these tips do not help set your circadian rhythm within a few weeks, you may need a little help from our botanical, nutritional or pharmaceutical friends.  Commonly recommended supplements include melatonin, phosphatidyserine, chamomile, valerian, passionflower, kava kava, and hops.  These are all great and have their roles, but chronic use of some of these could have side effects.  Please consult a physician if you need help with choosing a sleep aid and the proper dosages.  Also, if you have an opposite sleep schedule (working nights and sleeping days), you are also a special situation and should seek a physician’s advice.  Did you know that working a swing/graveyard shift puts you at greater risk of many diseases?  It’s best to only work these hours for a limited time if possible.

Please contact me with any questions or comments. Happy sleeping!

5 Tips for Staying Healthy During the Holidays

1.   Keep to a healthy diet, but don’t obsess
-Don’t go to parties hungry! This will result in way too many appetizers and overfilling of the plate.  Have a healthy snack or smoothie before you go.
-Every meal should consist of half a plate of vegetables. This will keep your digestion moving and lower your calorie count.
-Indulge a little bit.  The holidays are about celebration, so go ahead and have a piece of grandma’s pumpkin pie.  But just one.  Consider prepping yourself with digestive enzymes or taking a teaspoon of apple cider vinegar before meals.

2.   Move your body EVERY DAY
-Keep to your exercise routine as much as possible.  The holidays are a time for exceptions, but don’t make this one of them.
-Get your family moving!  How about proposing a family walk after dinner? Or a touch football game in the park?  Or joining in on that local 5K run?
-If you can’t get anyone else to join you and you can’t get to the gym, do yourself a favor and do some fun exercises for 20 minutes in your home: burpees, situps, plank holds, jumping jacks, karate kicks, running the stairs, whatever you can think of!

3.       Solid sleep schedule
-Try to maintain a schedule of going to bed and waking up at the same time every day.  Optimally, this is from 10pm to 7am.  There will be blips, but make a conscious effort to make this happen!
-Too amped to sleep?  Limit caffeine to 1-2 cups BEFORE noon.  Don’t over-indulge on alcohol, and don’t drink later than an hour before bedtime.
-Exhausted in the morning? Get your cortisol pumping right away by getting in your daily movement!

4.       Mental health time
-This is very important.  Take time for yourself during the craziness.  Spend at least 15 minutes a day on yourself, whether that is meditating, taking a bath, praying, napping or simply walking.
-Take a moment to be thankful for all that you have, every day.  The holidays are a special time for reconnecting with friends and family, family traditions, letting go of grudges, and acknowledging the passing time.

5.       Natural immunity boosters
-Have an arsenal on hand.  Most people could benefit from taking a daily probiotic, vitamin D, and a multivitamin/mineral.  Brands I like: Integrative Therapeutics Probiotic Pearls, Genestra D-Mulsion 1000, and Innate Response One Daily Cap. {I have no financial affiliation with any of those products}.
-Contrast hydrotherapy: alternate hot and cold water in the shower (ex: 1 min hot, 10 sec cold, repeat 3 times).  Always end on cold.  This stimulates your circulation and causes your immune system to fire up.
-Wash your hands! Use soap and water to wash your hands several times per day, especially after being in public spaces and before eating.  No need for antimicrobial soaps, just regular soap is the best!

{Disclaimer: this is not considered personal medical advice, and you should speak with a physician before making diet and lifestyle changes. I’m happy to be that physician; all you need to do is schedule an appointment with me}