Good health and the odd sundry item.

MIA

2010-06-06T16:38:00.003+10:00

Hi folks
this will be my last post for awhile, as i'm being admitted to Royal Prince Alfred Hospital, Sydney for brain surgery tomorrow.

Yep, they've found a brain but it's faulty, so the neuro team are going to do a defrag and reboot. I have asked for an upgrade but as am going "public" - happily I might ad - will just have to take what's given. My team will be headed up by Prof Martin McGee Collette who has decades of experience so no complaints from me really as I think Australia has one of the best public systems in the sorld - still it's all bit unnerving.

So see you on the other side --- it might be awhile before my next post.

Sitting Down on the Job!

2010-04-28T16:01:00.002+10:00

As you read this, you’re probably sitting down, looking at your computer screen. In fact, if you’re like many people, you probably spend a great deal of time sitting down each day. Think about how long you spend sitting – at a desk, on the couch, in the car, at a cafe, on the bus – for a moment and make a mental note of how many hours you spend like that each day.

If you are like most of the millions of Australians who work in call centres, retail outlets or offices, you might be shocked to hear that you probably spend around 77 per cent of each day sitting down. This alarming number was revealed during a survey which was conducted by Baker IDI and the University of Sydney in 2009. Researchers found that on average, employees in these occupations who worked a normal 38 hour week spent 31 of these hours seated.

By any standards, 31 hours a week is a long time to be sedentary. Yet the really concerning fact is that a number of medical studies have found that being seated for long periods each day is a risk factor for cardiovascular disease and cancer, and also increases the risk of death from all causes.

These findings were from an Australian study and were published in January 2010. The outcomes of the study were specifically, as follows:

* Every hour a person spends sitting, their individual risk of death (from all causes) increases by 11 per cent
* Every hour spent sitting represents an increased risk of death from cardiovascular disease by 18 per cent
* Every hour spent sitting represents an increased risk of death from cancer by 9 per cent.

Other studies back up this research: spending most of each day sitting down has also been identified as a risk factor for obesity and diabetes. It’s easy to see the inactivity-obesity link, but researchers have uncovered other, far more complex mechanisms at play.

A number of studies have proposed that the act of sitting for a long time is worse than simply not using up energy. Scientists have found evidence to suggest that being seated for a large part of each day actually triggers the body to start doing things that are bad for us.

What has been suggested is that some muscles produce substances (such as a molecule known as lipoprotein lipase) that help us process and store fats and sugars well – but only when they are being flexed; not when they aren’t being used. The theory goes that if we sit for a long time, we don’t produce enough of these molecules. This means that not only are we not being active, but on top of that our bodies start to process the fats consumed in ineffective ways. Other research backs this up as there is an established link between low levels of lipoprotein lipase and heart disease.

Sitting down for a long time each day means hours and hours when lots of our muscles are not being used much at all.

I have to sit down for my job – what can I do?

Lots of us have jobs that involve using a computer and desk, or where we need to be seated. It’s not practical to stand up all day long, either, so what can you do to minimise the health risk that sitting down may present? Quite a bit, actually.

Here are some suggestions that even the most desk-bound among us can benefit from:

* Get up from the sitting position often. Take regular short breaks throughout each day. A few minutes every hour to have a stretch and brisk walk about will really help.
* Stand up each time you take a phone call and don’t sit down until you’ve hung up. See if you can get a long phone cord or cordless phone on your desk and walk about a bit as you talk.
* Incorporate moving about into your working day by chatting to colleagues (instead of emailing or phoning people who are in the same office), checking your pigeon hole or going down to the mail room to fetch any snail mail deliveries. Use the stairs instead of the lift.
* Use any opportunity to get up that’s available – if someone comes to your desk for a chat, stand up; instead of filling a jug with water and keeping it at your desk, get up each time you want to refill your glass and walk to the water cooler...
* Go for a walk at lunchtime or during your break. Use the time to grab a bite to eat and clear your mind with a quick walk in the fresh air.
* Stand up while you work. If you are reading something on the computer or checking emails, see if there is a space (such as a shelf) at eye height where you can rest your laptop so you can stand while you do this. You don’t have to even walk around to benefit – just stand up.
* Chat to your manager about ways you could incorporate standing up, as opposed to sitting down, into your daily work schedule. Consider using a bar or cafe style table that is designed for use while standing and have weekly meetings on your feet instead of in a chair.
* Some workplaces have fitness equipment onsite for employee use. If you work somewhere that offers this facility, be sure to use it. Read a report while walking at a slow pace on a treadmill, or even set up your laptop on it for an hour each day!
* If you have a job that means you are seated for much of the day, be creative and try and find new ways to get up on your feet as often as possible throughout the day. If you take public transport, stand up instead of taking a seat; don’t spend hours sitting or lying on the couch of an evening; and don’t come home from a long day sitting at your computer only to log on at home.
* If you are not someone who avidly exercises, perhaps consider renting or investing in a treadmill or exercise bike at home and try and spend half an hour or so morning and night slowly cycling or walking – perhaps while you watch your favourite TV show.
* Be sure to exercise each day – a long, slow walk after work may be better than half an hour of frantic running.

New research can bring us interesting new insights into how our lifestyles are potentially impacting our health, now and in the future. If you’re someone who spends a long time sitting each day, then make a few small changes to your life, for the better.

Article sourced from Australian Unity newsletter
http://au.healthinsite.net/ContentViewerPane/ContentViewerPane.aspx?cookie=10096498&Content=4320&ContentType=1

Healing thyself...

2010-03-21T10:47:00.003+11:00

With thanks for this item from Bobbe Bramson, published by Reiki Digest on 19/3/10.
I have reduced the content to change the context to a general caring for yourself, rather than Reiki self-healing. The full article can be found at: http://reikidigest.blogspot.com/2010/03/healer-heal-thyself.html

If I had to pick the one lesson that has been the most prevalent in my soul’s journey it would be this: learning how to take care of myself without guilt, without justification, without apology.

Like so many women of my generation, I was taught to sacrifice my own needs on the altar of everyone else’s, to hide my dreams deep down where they wouldn’t be found, and to tamp down the spark of my unique self lest my light offend or overwhelm those who took care of me. To protect myself I became hyper vigilant, reading facial cues from those around me to tell me when and how I should act and stifling my own self-expression. This was not an environment that fostered feelings of confidence, deservedness, or self-love. Bottom line: Take care of others first. Put thyself last.

As the black sheep of my family I took on other people’s projected hurts and adopted the errant (heir-ant) belief that if I could just fix their problems then I could finally attend to mine. I was indoctrinated early and well into patterns of self-neglect and I have spent a lifetime learning how to undo them.

I do not feel unique in this regard. In my experience many people who become healing professionals have similar stories to tell, and many are much more harrowing than mine. Let’s face it - we caretakers are great at giving-giving-giving and not so good at being on the receiving end ourselves.

My entrenched patterns reached crisis proportions in my late 40’s. I had overworked for decades in a career that I’d come to by default and didn’t enjoy, all the while pursuing fame and fortune writing songs that went against what I believed in. Almost everything I did was either fake or done for the wrong reasons and it was bleeding me dry. Still I chose to ignore the warning signs until finally my body gave up the charade and literally bled out. Surgery saved my life, but I knew that something else horrible would happen if I didn’t address the root of the problem: chronic self-neglect. I simply did not know how to listen to or serve my own needs.

What followed was a very dark night of the soul and it was my attunement to Reiki that brought back the light, a lifeline that I grabbed hold of, praying that it would bring me back to my true self: it has never let me down since. It thrills me that it is dependable beyond any measure I could fathom, infinitely available to me just for the asking. It opened a space within that would allow me to love me, wearing down the hard rock of my self-neglect and melting away my resistance to getting better, my fear of being seen and heard in the world.

I love this quote:
"The perfect man of old looked after himself first before looking to help others." (Chuang Tsu c.360BC-275BC)
While it would seem completely logical to look after our own well-being first before attending to others, most of us don’t. And it doesn’t help that we live in a culture that judges such behavior as selfish and in fact encourages overworking and busyness to the point of exhaustion.

Imagine yourself and your precious energy as a high-yielding savings account. Now imagine that every day you withdraw money from this account, but never once put in any deposits. Pretty soon the inevitable is going to occur; you go in to take out your money and, whoops, there’s not a cent left. I’m exaggerating, of course, but this is exactly what we do when we give to everyone else and don’t take the time to "make a deposit" into our own account. What does it say about us when we counsel others to take better care of themselves while not doing it for ourselves? How can we expect our clients, loved ones, and co-workers to do their healing work if we don’t?

So what is it that keeps us from making an investment of time towards our own healing? There are lots of reasons, but some common rationalizations are "I’m too busy," "I have to do these more pressing things first," "I’m tired now, I’ll do it later," "I can’t do Reiki now because (insert your own)". I think the core reason we don’t, no matter what guise it takes on, is that we don’t feel we really deserve it, or that somehow we aren’t good enough to warrant that kind of loving attention. Here is the truth: any time we give ourselves a Reiki treatment, any time we put our hands on our bodies and run the energy we are participating in a radical act of self-love.

Is it okay for us to give to ourselves so that we can feel good and be more at peace even if around us others are struggling, miserable, or have lives filled with chaos? I would advocate for its being not only okay, but imperative. It’s really very simple: The healthier we are the more we have to give. The more we use Reiki on ourselves the more ki there is flowing through us all the time and the stronger channel we become. Reiki fills in the gaps and clears the places we block our light, and when our light shines other people benefit from its clarity and warmth. The more we are "being Reiki," the more grounded and calm we can be in the midst of life’s storms.

Some of the ways to weave Reiki into your life:

Put your alarm on snooze: but don't snooze - give yourself 10 minutes of Reiki
Add intent when meditating, going for a walk, doing yoga
When in the shower give yourself a "Reiki shower"
Traffic jams, red lights, waiting in supermarket queues: it doesn't have to be a long session, just invite the Reiki in.

Want to learn Reiki? If you're in Sydney I commend to you my Reiki Master, Erica Bagshaw of The Alignment Group at North Sydney. For elsewhere contact the Australian Reiki Connection.

Pets and heart health

2010-03-12T15:58:00.001+11:00

Something that's been recognised for awhile now: that pets make people feel better.
Now there's some research that shows it goes both ways. This from the Institute of Heart Math

http://www.heartmath.org/templates/ihm/e-newsletter/2010/spring/online/pets-making-a-connection.php

Siesta time!

2010-03-09T18:17:00.004+11:00

Call it a siesta a nanna nap or a power snooze an afternoon nap is good for you!

New research from the University of California, Berkeley, shows that an hour’s nap can dramatically boost and restore your brain power. Conversely, the more hours we spend awake, the more sluggish our minds become.

The hippocampus is a part of the brain that appears to be one of the most important structures for normal memory function. It is vital for making new memories. It is involved in learning new tasks. It continues to be busy during sleep when the information that you have learned during the day is altered, re-structured and strengthened. Sleep allows your brain to store this strengthened information in your memory for future use.

In the recent UC Berkeley sleep study, 39 healthy young adults were divided into two groups: nap and no-nap. At noon, all the participants were subjected to a rigorous learning task intended to tax the hippocampus, a region of the brain that helps store fact-based memories. Both groups performed at comparable levels.

At 2 p.m., the nap group took a 90-minute siesta while the no-nap group stayed awake. Later that day, at 6 p.m., participants performed a new round of learning exercises. Those who remained awake throughout the day became worse at learning. In contrast, those who napped did markedly better and actually improved in their capacity to learn.

so next time your body needs a nap - take it ... you'll be smarter for it!

What Energies are in Your Body?

2010-02-20T18:10:00.004+11:00

It's really all about choice. What we think we want in life and the life we actually live all comes down to the choices we make every moment of every day.

When we choose to put unhealthy substances or thoughts into our bodies and minds an energy shift occurs. Poor choices result in negative energies in our bodies and in turn result in disharmony. The choices we make in what we eat, drink and what we think about all have an effect on our bio-electric energy.

When we learn what is good for our energy and what is not, and then choose to put the good energy into our bodies then we are able to create change in our bodies from the inside out.

To live a life of vibrant health you need to bring into your body the energies which will restore your body to a state of optimal health: You need to create an environment where positive energy forces are in control.

Since quantum physics has proven that everything in the universe is energy and all energy has a vibrational frequency, by limiting the negative energies or vibrations in our body and increasing the positive vibrations will create and environment of healthy living.

We are made up of energy: we are more than a pile of flesh, blood and bones. This energy is part of the same energy that makes up the universe.

By aligning ourselves with this source of energy and allowing positive energies into our bodies we create a positive healthy environment. Just as when polluted places on this planet were given the time to replenish themselves, by not allowing dumping of waste in rivers and streams etc the planet has been able to repair itself and come back to a place vibrant in energy and life.

Start now to learn those things which will bring positive energies back into your life and allow the energy to permeate your body and restore yourself to vibrant health.

If you need help or direction, let me know.

Original article by Douglas Alp of MyCompleteLife.com 2006

Creating Money Out of Thin Air

2010-01-06T11:07:00.000+11:00

Suffering post-Christmas empty-pocket syndrome ... or, like me, you always seem to be scrabbling for more? Well read on - maybe this advice from Wayne Dyer can be our new year resolution:

As my friend Ida says, "Money is Easy." Creating more income or abundance in our lives is that simple, but most of us try to make it harder or more complicated than it is.

The hardest thing about our relationship with money is giving up our idea of what that income is or where it will come from. We must focus on what it CAN BE. For example, most people would argue that they are on a fixed income and there is only so much money they receive each month. Others say their monthly paycheck is XYZ dollars and they don't want to get a second job.

In the first example above, the person has defined the boundaries of their income and they do not allow the space for other income to flow. In the second example the person has defined a limited channel of how and where the money is to appear. To create more money out of thin air we must be willing to let go of our limited thinking, remove the boundaries around our abundance and stop outlining how it is to appear in our life.

You'll notice that I am interchanging the word money, income and abundance. The first step of creating money is recognizing that money is abundance. I know you can create more abundance in your life. Sometimes that abundance appears as money that you can spend. Sometimes abundance is someone taking you to lunch or getting an unexpected rebate or discount on a purchase you made.

The following rules will help you expand your thinking and break down any boundaries that you have about money or abundance.

RULE#1

Money is energy. It follows the Laws of Nature and like the tides of the ocean it has a natural rhythm of flowing in and out. When we allow money to flow to us and not restrict or define how it is to come to us then we become the masters of abundance. We restrict the flow of abundance when we do not allow someone to take us out to lunch "Oh no, you shouldn't pay for lunch." We restrict the flow of abundance when we don't pick-up the penny that we find on the street. You ask the Universe for more abundance and it is given to you at your feet but it is beneath you to pick-up change that you find lying on the ground. [Note: When I started to pick-up money on the street the denomination and amount increased!] Or we restrict the flow of abundance with limited thinking. Every time you say I only earn XYZ dollars you are defining a boundary and limiting more abundance to flow.

RULE#2

Money is impersonal. Money is not good or evil. It has no values or beliefs except what we put on it. Money does NOT care who you are or what your background is or what your past family history was. This follows Rule#1 because money is energy and only that. It can be used for any purpose that we want. Money can be used to help people and it can be used to harm people. But how we use it or what we think about money does not change the nature of money, which is energy.

RULE#3

Money is unlimited. When we understand Rules One and Two, then money or abundance can freely flow to us as much as we will allow it. For example, in this past year there have been several natural disasters where thousands of people have lost their homes and needed help to rebuild their lives. People rallied together to help those displaced and said we need XYZ dollars. Within hours, millions of dollars poured in from all sources. Imagine and KNOW that you too can do the same. Create the need, open the energy and let the Universe provide all the good into your life.

OPENING THE FLOW

I know you can create more abundance in your life because your Being is Energy and Money is Energy. The first step is developing a relationship with money. Each night before you go to bed write in your journal at least ten things that you are grateful for. Recognize, write and give thanks for all the monies that you have. Give thanks for that person that took you out to lunch. Give thanks for Spirit, God or Universe for the money that you found on the street. Give thanks for that person that smiled at you on the bus. This simple exercise takes only ten or fifteen minutes to do. Give yourself permission to try this and see what opens and flows into your life. If you forget to write in your journal for a couple of days or week, take notice how the flow may have slowed up or stopped. Pick-up the pen and start writing again in your journal and develop a habit.

YOUR JOURNAL

As you develop this new fun habit you can begin creating new sources of income to appear. TRUST ME THIS WORKS. I found $640 in cash on the street last year! You can create what you want to appear in the future, but always write in the present tense. Remember NOT to create boundaries and remember NOT to define the outcome.

Here are examples of phrases you can write in your journal even BEFORE they appear:

I give thanks for all the unlimited income that flows in my life.
I give thanks for my new job that is financially rewarding and is a short drive from home.
I give thanks for all the monies I have.
I give thanks for the overflowing financial abundance in my life.
I am grateful to receive abundance and all the good in my life.
I am grateful for my all paid vacation to Hawaii.
I give thanks for the opportunity to be open to receive all the good in my life.
I am grateful for my health.
I am grateful for my wonderful body that functions healthy and perfectly.
I am healthy whole and complete
I am grateful for right and perfect health.
I am grateful for all the relationships in my life.

Creating more income or abundance in our life is easy. Let go of boundaries and limiting thoughts and allow all the good to flow into your life. Soon you will be telling others how to create money out of thin air. Namaste.

Copyright © 2005 Wayne McDonald. All rights reserved.

FINE

2009-12-14T10:51:00.001+11:00

When you next ask someone how they are and their response is "FINE", remember this stands for:

F reaked out
I nsecure
N eurotic, &
E motional

and tread carefully!

Meniere's

2009-12-14T10:49:00.000+11:00

An estimated 40,000 (1 in 600) Australians have Meniere’s, which is a condition in which excess fluid inm the inner ear upsets the ear’s balance and hearing mechanisms.

Symptoms include:
 Vertigo – dizziness with associated loss of balance, nausea, vomiting and diarrohea;
 Tinnitus – a distressing ringing, hissing or buzzing sound in the ear/s or head;
 Ear Pressure – a feeling of “fullness” in the ear associated with a build up of fluid in the inner ear;
 Muffled Hearing – a lost of low frequency hearing in one or both ears, making speech difficult to understand. At first hearing loss tends to fluctuate but eventually will affect all frequencies.

Stages:
1. Intermittent vertigo, often accompanied with severe vomiting. After an attach the ear returns to normal, making diagnosis difficult. Muffled hearing and tinnitus can also be experienced;
2. Vertigo continues, often preceded and accompanied by pressure in the ear/s. Episodes can last from hours up to days and tend to occur in clusters. Hearing fluctuates but doesn’t return to normal. Tinnitus increases and may become chronic;
3. There are fewer, less severe vertigo attacks. Balance is impaired resulting in some unsteadiness. Hearing loss can be severe. Tinnitus continues.

Treatments:
Although there is currently no cure for Meniere’s, some conservative treatments include:
a) Changes to diet – a low-salt diet (low in sodium) is recommended to reduce vertigo symptoms. Low sodium equates to less than 120mg per 100gr of food. Eat fresh foods and avoid processed foods. Reducing caffeine and alcohol intake may also help;
b) Stress can trigger attacks. Lifestyle changes to minimise stress is a key strategy;
c) Balance therapy – doing specially designed physical exercises can help retrain the body to balance effectively;
d) Have regular chiropractic sessions to ensure joints in your skull (yes, there are a few) are correctly aligned. Acupuncture and massage can also help.
e) If the above doesn’t assist, have your GP refer you to a Neurologist specialising in Hearing & Balance for detailed testing.

For more information visit: www.menieres.org.au & www.findlowsaltfood.info

Cutting Cholesterol Naturally

2009-12-07T14:42:00.001+11:00

When most people think of cholesterol, they think of the waxy fat-like substance that is found in many of the foods we eat that ends up “clogging up arteries”. Often feared, the truth is that cholesterol is needed by the body for a number of different things. For example it is used in the manufacture and maintenance of strong cell walls, it is critical for hormone and vitamin D production, it even is used to coat the nerve cells in the body. Cholesterol comprises about 25% of the brain's total mass.

In fact, our bodies produce cholesterol all by itself, all the cholesterol we need to live a healthy, happy life. Cholesterol is produced primarily by the liver, but small amounts of it are also manufactured by the cells in our bodies. This production of cholesterol by our bodies is the reason why some individuals, who consume a low cholesterol diet, still experience high cholesterol levels.
Cholesterol is found in meat, poultry, seafood and dairy products.

While elevated cholesterol levels present no signs or symptoms on their own, elevated levels have been identified as a significant risk factor in health concerns such as arteriosclerosis and heart disease. Clinically, doctors recommend that blood cholesterol levels (the amount of cholesterol circulating in our blood) be no greater than 200mg/dl, with a total level of 180mg/dl being optimal.
Our total cholesterol is broken down into three separate components: HDL (high density lipoproteins), LDL (low density lipoproteins) and VLDL (very low density lipoproteins). Our HDL cholesterol is known as the "good" cholesterol. It functions to remove cholesterol from the blood and blood vessel walls, where it returns it to the liver for elimination. Our LDL and VLDL cholesterol are considered to be harmful to the body, because it carries cholesterol into the bloodstream. Once in the bloodstream, it can be deposited on the artery walls, which promotes arteriosclerosis.

Doctors are now beginning to recognise a relationship between our HDL and LDL cholesterol and many feel that this ratio may be a better indicator of our health risk than our total cholesterol numbers. The goal is to keep the ratio below 5:1; the optimum ratio is 3.5:1. Regardless of your heart risk ratio, however, individuals who have a total cholesterol level of over 275mg/dl are still considered at risk for heart disease, despite high HDL levels.

Yes, there are plenty of cholesterol lowering drugs available on the market, but when Dr. Orli Etingin, Vice Chairman of Medicine at New York Presbyterian Hospital, commenting on Lipitor at a recent discussion on women and the brain, says “This drug makes women stupid”, you’d want to pay attention and look at “natural” options first.

RECOMMENDATIONS FOR WELLNESS
A qualified naturopath and nutritionist can help you with your unique requirements, however, some general actions you can take include:

* Incorporate a regular exercise program into your daily routine. In addition to increasing your HDL cholesterol, thus improving your heart risk ratio, exercise helps strengthen your heart muscle, reduce your blood pressure and helps you take off a couple of kilos.

* Try a vegetarian diet. Historically, individuals who consumed a purely vegetarian diet had lower cholesterol levels.

* Reduce or eliminate foods that contain high saturated fats such as beef, pork, cheese, butter and ice cream. If eating chicken, remove the skin to additionally reduce your fat intake.

* Use olive oil instead of butter. Olive oil can help to reduce LDL cholesterol from the body. Also Guggul lipid is an herb native to India and has been used for a long time in Ayuvedic medicine to help maintain healthy cholesterol and triglyceride levels.

* Eating a diet high in fatty acids such as those found in fish, or supplementing with Omega 3 oil has been shown to increase HDL cholesterol and protect the heart against heart disease.

* Fibre, fibre, fibre! Eating high fibre foods such as beans, whole grains, fruits and vegetables have been shown to lower cholesterol levels. You can also supplement with other forms of soluble fibre such as psyllium, apples and oat bran.
Green tea has also been show to lower total cholesterol levels by decreasing LDL cholesterol and increasing HDL.

* Lecithin enables fats, such as cholesterol, to be dispersed in water and removed from the body. This can help to prevent fatty buildup in the arteries
Vitamin C and vitamin E appear to protect LDL cholesterol from damage. Most cardiologists believe that only damaged LDL increases the risk of heart disease.

Amended article from
Author: Dr. Rita Louise, PhD & Naturopathic Physician
© Copyright Body, Mind & SoulHealer 2004.

Minimise Neck and Shoulder Pain without doing a thing!

2009-12-01T16:26:00.002+11:00

Our bodies are good at doing what is tasked but loves external support to ease the load. These supports can keep the body from doing tasks that would negatively affect functionality. One simple aid is the use of a contour pillow, which provides a great support to the neck and shoulders during sleep.

Contour pillows are rounded on both sides, hence the word "contour." The rounded areas support your neck whether you sleep on your side or back (sleeping on your stomach and ‘corkscrewing’ your neck is a no-no!). By supporting your neck and removing pressure from the head and shoulders, contoured pillows help give you correct orthopaedic support and alignment, leading to a comfortable and truly rejuvenating sleep and reducing pains throughout the body.

Each person differs in terms of shape and size: Some of us have long necks, some short ones. Shoulder depth, neck shape and curve also vary. To meet these variables contour pillows come in low, medium and high profiles. As a guide:
• Low: Designed to support children from 5 years and adult back sleepers;
• Medium: Suits average physiques and those seeking a 'normal' sized pillow;
• High: Suits side sleeping, broader shouldered physiques.

Latex contour pillows are also a healthy option because bacteria and mildew can't live in the foam.

Constipation

2009-11-24T12:22:00.002+11:00

Embarrassing, yes, but most of us have suffered from constipation at one time or another. While constipation is not recognised as a serious disorder, people who are constipated often feel bloated, uncomfortable and even sluggish. Chronic constipation can also be compounded by hemorrhoids that form due to straining.

To understand constipation, it is important to understand how our digestive system works: When we eat, food is ground up in our mouth and stomach so it can be digested. This liquified food passes into the intestines where nutrients are extracted. It then moves on to the colon, where water is removed, allowing the stool to form. If there isn’t enough water at this extraction point the stool can become hard and difficult to pass, leaving you constipated.

There are a number of reasons why people get constipated. These most commonly include not eating enough dietary fibre, not drinking enough water, lack of exercise and plain old stress. Other causes can include ignoring the urge to have a bowel movement, food allergies that can cause the colon to contract, many prescription drugs (especially codeine) and certain neurological disorders. Constipation can also be brought on by an abuse of laxatives that over time can damage the nerve cells in the colon and interfere with its ability to work properly.

Fortunately, there are several things you can do to relieve constipation naturally.
* Drink plenty of water: especially if you are taking supplemental fibre, pharmaceutical drugs or large amounts of protein (protein takes more water to digest).

* Dietary fibre holds water and help to keep the stool soft, while adds bulk help to move the stool through the colon, so consume a diet including significant amounts of both soluable and unsoluable fibre eg of lots of vegetables, whole grains, psyllium and fruits etc.

* Try eating a few prunes or drinking some prune juice. In addition to adding fibre, prunes have a mild laxative effect.

* Avoid sugar and other processed foods.

* Allergies can also be the cause of your constipation, so at your next Kinesthetic Chiropractic session be checked out for underlying issues or talk to your Naturopath & Nutritionist about an elimination diet.

* An abdominal massage or Chiropractic treatment can include colon stimulation, which may help.

* Begin a regular exercise program to help promote normal bowel movements: meditate, do yoga, go for a walk. Do things that will allow you to reduce your stress levels and relax as digestion works better when you’re relaxed.

* Take a good probiotic to help promote a healthy environment within the gut.

* Peppermint has a long history of helping relax the smooth muscles of the gastrointestinal tract. Enjoy an uplifting cup of Peppermint herbal tea after meals.

Edited by Joanne Terrans 11/2009
Initial resource from Dr R Louise, PhD. Naturopathic Physician & Author at www.soulhealer.com

Hearing Aids

2009-11-02T15:14:00.004+11:00

My part-time work, outside of massage, is in admin working for an audiologist, someone who tests, analyses and advises on your hearing. Mostly we see folk who have concerns about their hearing, need hearing tests for work, or who already have a deterioration in their hearing and, for the most part, hearing aids are the answer.

Unfortunately no technology to date is going to match the natural precision and sensitivity of the human auditory system, however hearing aids can be of immense benefit to those with hearing loss and help improve quality of life.

It is important therefore that hearing aid users develop appropriate expectations in relation to what their aids can and cannot do for them and in this regard an audiologist is the best contact. However, here's some general information:

* Hearing aids cannot restore one's hearing to normal;

* New aids will most likely require a period of adjustment & acclimatisation before maximum benefit can be achieved - patience is required as this my take weeks or a couple of months;

* The annoyance of background noise is a perennial one, particularly for first time hearing aid users who probably haven't been hearing much background noise since the onset of their hearing loss. There is, however, new technology with digital signal processing that differentiates between speech and noise, reduces amplification of noise and improves speech intelligibility. This technology is usually included in aids with directional microphones, which reduces noise from the side/back. Being directional however means the aid wearer needs to face the talker so that the microphones are facing the correct direction - bending the head down or to the side effectively moves the mic from the most advantageous position.

Also some general servicing hints I've picked up during my time with the audiologist:

* Whistling in BTE (behind the ear) aids is commonly caused by a split in the tube that links the mould in the ear and the unit behind the ear. A quick "retube" by your aid supplier will fix this;

* Whistling can also be caused when the aid is not sat fully inside the ear. This can be caused by wax deep inside the ear and a trip to the GP to clear any wax may fix the problem;

* If you have had ear surgery or a significant infection in the ear your ear canal shape may have changed affecting the fit and a new mould may be required;

* The aids can be affected by moisture, so using drying crystals occassionally or letting them sit in a dry sunny spot can help alleviate this;

* Intermittent cutting out of volume can be the battery contact - check for dust or foreign objects in the battery well.

For pensioners in Australia, you may be eligible for free hearing assessment and, if required, aids through the Office of Hearing Services, part of the Department of Health (Federal). Visit: http://www.health.gov.au/internet/main/publishing.nsf/Content/health-hear-applic.htm

Resources:
ListenUp Issue 22 from siemens.com.au/hearing

C Whitfeld at milliAmp Hearing (Newtown, also visiting Kogarah, Randwick, Taree & Armidale). Phone 02 9565 2521

Keyboard Health Warning

2009-09-21T15:05:00.002+10:00

Recently I turned by computer keyboard upside down (another story all together) and found the following:

HEALTH WARNING
Use of a keyboard or mouse may be linked to serious injuries or disorders.
When using a computer, as with many activities (!), you may experience occasional discomfort in your hands, arms, shoulders, neck or other parts of your body. However, if you experience symptoms such as persistent or recurring discomfort, pain, throbbing, aching, tingling, numbness, burning sensation or stiffness DO NOT IGNORE THESE WARMING SIGNS. PROMPTLY SEE A QUALIFIED HEALTH PROFESSIONAL - even if symptoms occur when you are not working at your computer.

Symptoms such as these can be associated with painful and sometimes permanently disabling injuries or disorders of the nerved, muscles, tendons, or other parts of the body, These musculoskeletal disorders include carpal turnnel syndrome, tendonitis, tenosynivitis and other conditions.

The warning continues, but I'm sure you get the gist.

Now, as a massage therapist (one of the abovementioned qualified health professionals) most my patients are suffering postural stress (the balance are sports injuries), and I hear myself giving the following advice more than I would like, but for the record here are some tips:

* Limit computer-working periods to blocks of 40 minutes and definitely less than 60 minutes;

* Get up from your desk as often as you can.
You'd be surprised what a change in gravity will do. Include walking the long way to the water-cooler or bathroom; doing arm swings or shoulder rolls; NOT eating lunch at your desk (go for a walk around the block); stand up during long phone calls etc.

* Make sure you have your computer desk and chair set up correctly. If you don't have an ergonomist on hand to "fit" you check out the link on my website called "How To Sit At Your Computer".

* Get your body moving, at least 30 minutes each day, preferably at the end of your work period so you can loosen your muscles up: swing your arms when walking, do a yoga or stretch class, add a couple of laps of backstroke at the pool, shoot some hoops, try Tai Chi, whatever - just get moving!

* If you can see a deadline looming (assignments, exams, tenders, end of period reporting etc) schedule 10 minute stretch breaks into your day.

* have a remedial massage. Of course I'm going to recommend this, but if you haven't yet experienced the benefit to your muscles, it's about jolly time you did.

Sailing through life

2009-09-20T17:05:00.002+10:00

Following is somemore beautiful life philosophy:

It all began with a thought -- a thought in the mind of a 12-year-old boy, more than 40 years ago.

"I was about twelve when I decided that I wanted to build a boat and travel the world," Reiki Master Teacher Gordon Brown says, "This desire never left me." He's 54 now, and this week, after all those years, all that dreaming and all the ways the distractions of life can get in the way of those dreams, Gordon's finished boat, the Amnesty, made it into the water at last. Reporters from local Massachusetts newspapers showed up for the launch, and the next day the front page featured a photo of Gordon at the helm in a victory salute.

Victory, yes. Mission accomplished? Hardly -- this guy's just getting started. He's going for more: a victory lap around the world, accompanied by a flotilla of others who, like him, have survived cancer.

Gordon's dream-come-true reminds us that whether any of us ever takes to the high seas, whether we journey to exotic lands or spend our entire lives in one neighborhood, we all are traveling this world in a vessel of our own making.

Gordon didn't build his boat entirely from scratch -- he bought an empty hull and then spent five years building it out into a vessel worthy of circumnavigating the globe. That's kind of the way it is for all of us: at birth we start out with a vessel, our body, that isn't capable of traveling on its own. But after some time, effort, and care, we build ourselves into self-sufficient vehicles that can go just about anywhere and do just about anything we care to do.

He also didn't build the boat alone. Two years ago when he was diagnosed with cancer, Gordon nearly gave up on his dream. He put the unfinished boat up for sale, and the first potential buyer who showed up not only convinced him to keep going, he also volunteered to help.

As all sailors know, the boat may be ready at the moment, but it's going to need constant maintenance, nearly all of it preventive. The same person who built the boat, in this case, is going to have to keep rebuilding it constantly during the voyage. So, too with the rest of us and our own vessels.

Gordon's sailboat may only have needed five years to get ready for its voyage, but it's taken him an entire lifetime (so far) to prepare: not just all the years since he first got the idea as a boy, but the 12 years it took before the thought first occurred to him. And for all of us, whether we are conscious of it or not, a lifetime of experience goes into our every thought or action. And those thoughts and actions then create our future experiences. The Amnesty's voyage has barely begun, and it's going to take many more of those thoughts and actions to get her around the world and home again.

More on Gordon & Amnesty can be found at

Item sourced from The Reiki Digest
http://reikidigest.blogspot.com/2009/09/setting-sail-with-reiki.html

Running Shoes

2009-09-18T17:24:00.002+10:00

The Sydney Running Festival is this weekend (good luck to all of you participating and don't forget your massage next week) and the Triathlon Season is upon us, so with this in mind I thought you'd like some advice on running shoes.

This from Andrew Bull, Sports Podiatrist at Sydney Sports Med:

I’m often asked which brand is the best, and although there are some brands that “get it right” more consistently, most brands have shoes that are suitable or unsuitable for each runner. To those new to running, a podiatrist or a runners shop can help you to determine the amount of cushion or motion-control needed. However, then you need to find the right shape of shoe for your feet. This emphasizes the need to be fitted correctly by a running specific shop.

Most important is the length. Always fit your shoes after exercise and with the correct thickness of sock (and with your orthotics if you wear them). Your feet can expand quite dramatically as they impact the ground, and swell up to a full size in longer events. The usual rule is a full thumbs width from the end of your longest toe to the end of the shoe. If you have two different sized feet, you need to fit for the bigger one. If the difference is dramatic, there are now some websites catering to this problem. Sounds basic, but I’ve lost count how many black toenails I’ve drained after marathons and Oxfam trailwalker.

Next is forefoot width. If you have particularly wide feet, you need to look for shoes that are 2E or 4E for men, or D or 2E for women. Some brands also cater for narrow women’s feet with a 2A fitting. New Balance, ASICS & BROOKS all have shoes available in different widths.

For those needing to help reduce slippage using a heel-lock lacing technique (ask your pod or sports shop) can help to pull the heel back into the shoe.

Happy running (and don't forget to stretch)!

Spring into action!

2009-09-15T12:15:00.002+10:00

This is from the Australian Better Health Iniative 'Measure Up' and given that 50% of Australians are overweight, it's timely advice:

The smell of spring flowers, the warmer weather…. Spring is the ideal time to (re)start being physically active and to eat a wide variety of nutritious foods.

1. Spring is a perfect time to tend to your garden. Increases in daily activity can come from tasks like gardening. Gardening activities like digging, shifting soil, and mowing the lawn are great exercise. You can even grow some fruit and vegetables that contribute to eating a healthy diet!

2. Make sure you are drinking sufficient water in the warmer weather. It is easy to get dehydrated when temperatures are on the rise. Avoid sweetened drinks such as cordial, soft drink and sports drinks. If you need to add pizzazz to your water take the advice of Jack from Takura QLD by adding a few slices of fresh lime, lemon or other citrus fruit.

3. There is no excuse not to include fruit and vegetables on your shopping list in Spring! Fresh produce is ripe for the picking in Spring. Stick to in-season produce to get the best prices. Fruits and vegetables provide essential vitamins, minerals, and fibre that are important for good health. Make eating fruit and veg fun- create a fruit salad and try a fruit you have never had before; add to your Spring BBQ by making grilled vege-kebabs, or cut fruits and vegetables into interesting shapes.

4. Get active with friends and family in outdoor springtime activities. It is always nice to share a beautiful day with somebody else. Instead of doing something that is inside and less active together choose to take a walk or a bike ride.

5. Take advantage of the nicer weather and include water based activity as part of getting physical. Go for a swim or take a water aerobics class in your local pool or head to a nearby river, lake or beach.

... remember though, when outside - slip, slop & slap!

Resource: http://www.measureup.gov.au/internet/abhi/publishing.nsf

Depression Checklist

2009-08-28T16:18:00.003+10:00

beyondblue is an Australian "national depression initiative" and this week I received in the mail a quick checklist to identify signs of depression.

Apparently over 1 million people in Australia live with depression, so the chances are we all know someone who is affected. Certainly I have several friends that have suffered varying levels of depression - lasting weeks through to 2 years.

So, if you want to check yourself, here goes:

For more than TWO weeks have you:
1. Felt sad, down or miserable most of the time?
2. Lost interest or pleasure in most of your usual activites?

If you answered 'Yes' to either of the above questions, go on to the next section (if you did NOT answer 'Yes' it is unlikely you have a depressive illness).

3. have you gained or lost weight or had a decrease or increase in appetite?
4. have you had sleep disturbance?
5. have you felt slowed down, restless or excessively busy?
6. have you felt tired or had no energy?
7. Have your felt worthless, or excessively guilty, or felt guilt about things you should not have been feeling guilty about?
8. Have you had poor concentration, or difficulties thinking, or been very indecisive?
9. Have you had recurrent thoughts of death?

Add up the number of ticks for your total score (assuming you answered 'yes' to Q 1 and/or Q2).

If you score is 4 or less it is unlikely you have a depressive illness;
If you score 5 or more you are likely to have a depressive illness and further assessment is recommended - talk to your GP, Psychologist, Counsellor other health professional or visit www.beyondblue.org.au or, in Australia, call 1300 22 4636.

With the right treatment, most people recover.

Life guide

2009-08-24T14:32:00.001+10:00

Just for today:
Do not anger
Do not worry
Be humble
Be honest in your work
Be compassionate to yourself and others.

The guidelines above are what Reiki practitioners try to follow every day: the Reiki precepts (as translated from the original Japanese).

You don't have to be a Reiki practitioner to follow those precepts -- they make sense for everyone.

Easy Food

2009-08-17T12:54:00.001+10:00

My Mum, who’s been cooking all her life, has released her first cookbook - ‘Easy Food’ that I’d like to commend to you.

It’ll make a great present for Christmas, especially for students living away from home and busy workers but, really, anyone that wants to cook at home.

This slim compilation is exactly what the title says, Easy Food. It’s for those unsure about or inexperienced with cooking; those who want a tasty meal without too much bother; those wanting to avoid ‘ready-made meals’ & take aways and those wanting to save money.

It’s in big easy to read print, with one recipe per page and pictures on the opposite page. An example of some of the recipes include:

Vegetable Frittata
Salmon and vegetables
Chicken meatballs

How to make gravy and basic sauces

Caramelised pears
Baked Custard
and, my favourite, “No Cook Double-Chocolate Squares”.

Easy Food is available internationally from www.lulu.com (type "Easy Food" into the Search field)

Or here’s the link, to cut & paste into your browser:

http://www.lulu.com/browse/search.php?search_forum=-1&search_cat=2&show_results=topics&return_chars=200&search_keywords=&keys=&header_search=true&sitesearch=lulu.com&q=&fSearch=easy+food&fSearchFamily=0&fSubmitSearch.x=14&fSubmitSearch.y=4

Children and Television

2009-08-11T16:01:00.002+10:00

The American Academy of Pediatrics recommends the following guidelines for parents:

Limit children's total media time (with entertainment media) to no more than 1 to 2 hours of quality programming per day.

Remove television sets from children's bedrooms.

Discourage television viewing for children younger than 2 years, and encourage more interactive activities that will promote proper brain development, such as talking, playing, singing, and reading together.

Monitor the shows children and adolescents are viewing. Most programs should be informational, educational, and nonviolent.

View television programs along with children, and discuss the content. Two recent surveys involving a total of nearly 1500 parents found that less than half of parents reported always watching television with their children.

Use controversial programming as a stepping-off point to initiate discussions about family values, violence, sex and sexuality, and drugs.

Use the DVD recordings (or Tivo) wisely to show or record high-quality, educational programming for children.

Resource: American Academy of Pediatrics
PEDIATRICS Vol. 107 No. 2 February 2001, pp. 423-426
http://aappolicy.aappublications.org/cgi/content/full/pediatrics;107/2/423

Truly Complementary

2009-08-08T17:50:00.001+10:00

Ever wondered which is best for you, massage or chiropractic adjustments?
Well I'd recommend regular massage AND chiropractic is required for optimal well-being.

Whilst the body is a complex being, at the most basic level, massage works on muscles and chiropractic on the skeleton. However all muscles attach to bone, either directly or via tendons; bones support muscles and keep you upright, muscles move bones and keep you moving.

So if one area has an issue, it's more than likely its corresponding partner will also, eg. T12 (thoracic vertebrae 12) is linked to the QL (Quadratus Lumborum muscle) and tight calves/hamstrings can reduce the range of motion in the pelvis leading to lower back tension.

So when booking your next session, consider having a massage first: this will loosen up the muscles, allowing for an "easier" adjustment that will hold for longer as the muscles won't be working against the corrected joint/s.

Contemporary Cupping

2009-07-24T15:28:00.003+10:00

A few weekends back I spent two days revolutionising my massage therapy practice!

I've been introduced to Contemporary Cupping (CC), by Bruce Bentley of Health Traditions.

Some of you might have experienced traditional cupping, as it's been around for several hundred years mainly in Asia and Eastern European cultures (Russia, Turkey etc). This style of cupping uses a vessel (cup) either heated or using a pump to create a suction against the skin an, predominantly fixed in one location. This style of cupping leave marks of different colours like you've been attacked by an alien.

CC, although it does use fixed cups, focuses on SLIDING cups and use rubber cups and a smallher hand-blown glass bell with simple air suction. It's fantastic for stimulating the circulation and can be rather gentle for warming the muscles up or extremely strong to break down scar tissue and unlock spasms.

From the recipients view it's the exact opposite to deep tissue hand massage, where your therapist uses his/her hand/arm to push into the muscle. In fact, in America, it's called Negative Pressure Massage Cupping (ho hum).

With CC the skin and near muscle fibres are sucked upwards and can be moved in 360 degrees, pulled in one direction only or, using two cups worked in opposite directions. Cupping can be as deep as needed but can also be extremely gentle and with tiny cups rejuventating facial cupping can be received (with no discolouration!).

Having had my back treated with sliding cups, I was asked what it felt like. My response? It felt like I'd drunk a bottle of red wine and was sat in front of an open fire! A truthful answer but probably not the clinical response expected.

Enjoy!

Radical Forgiveness

2009-06-29T08:51:00.004+10:00

As part of my journey I've just finished reading "Radical Forgiveness" by Colin C Tipping.

To quote from the book (pg 192, 2nd edition):
"It is a principal of Radical Forgiveness that if you have a limiting belief that prevents you from becoming whole or from achieving your true purposed, your Higher Self will alsways find a way to acquaint you with your limiting belief so you can heal it. It can't intervene directly because you have free will, but it can, through the Law of Attraction, bring into your life someone who will act out your belief for you, so you might see it for what it is and choose to let it go."

Example: if your limiting belief is that you are not good enough, unworthy, people with resonate that, respond accordingly and treat you as if you are not good enough, are unworthy. Not to "hurt" you (although that is certainly how most will feel) but to reflect a limitation in yourself in the attempt for you to heal.

(and from pg 207)
"This means that the whole point of creating an upset may simply lie in our soul's desire to provide an opportunity for us to feel a suppressed emotion. That being the case, simply allowing ourselves to have the feeling might allow the energy to move through us and the so-called problem to disappear."

I highly recommend its reading. For more info please go to:
www.radicalforgiveness.com

The Top 10 Plants for Removing Indoor Toxins

2009-06-16T20:35:00.000+10:00

Common indoor plants may provide a valuable weapon in the fight against rising levels of indoor air pollution. NASA scientists are finding them to be surprisingly useful in absorbing potentially harmful gases and cleaning the air inside homes, indoor public spaces and office buildings.

The indoor pollutants that affect health are formaldehyde, Volatile Organic Compounds (benzene and trichloroethylene or TCE), airborne biological pollutants, carbon monoxide and nitrogen oxides, pesticides and disinfectants (phenols), and radon. These pollutants contribute to ’sick building syndrome’, which causes symptoms ranging from allergies, headaches and fatigue through to nervous-system disorders, cancer and death.

Through studies conducted by NASA, scientists have identified 50 houseplants that remove many of the pollutants and gases mentioned above. Dr. B. C. Wolverton rated these plants for removing chemical vapors, ease of growth, resistance to insect problems, and transpiration (the amount of water they expire into the air). The following lists the “top 10” according to this research.

Top ten plants for removing formaldehyde, benzene, and carbon monoxide from the air:

1. Areca Palm (Chrysalidocarpus lutescens)
Also called the “Butterfly Palm”. An upright houseplant that is somewhat vase shaped. Specimen plants can reach 10 to 12 foot in height. Prefers a humid area to avoid tip damage. Requires pruning. When selecting an Areca palm look for plants with larger caliber trunks at the base of the plant. Plants that have pencil thin stems tend to topple over and are quite difficult to maintain.

2. Lady Palm (Rhapis excelsa)
Also called the “Lady Palm”, this durable palm species adapts well to most interiors. The Rhapis are some of the easiest palms to grow, but each species has its own particular environment and culture requirements. The “Lady Palm” grows slowly, but can grow to more than 14′ in height with broad clumps often having a diameter as wide as their height.

3. Bamboo palm (Chamaedorea seifrizii)
Also called the “reed palm”, this palm prefers bright indirect light. New plants will lose of some interior foliage as they acclimate to indoor settings. This plant likes to stay uniformly moist, but does not like to be over-watered or to sit in standing water. Indoor palms may attract spider mites which can be controlled by spraying with a soapy solution.

4. Rubber Plant (Ficus robusta)
Grows very well indoors, preferring semi-sun lighting. Avoid direct sunlight, especially in summer. Young plants may need to be supported by a stake. The Ficus grows to 8’ with a spread of 5’. Wear gloves when pruning, as the milky sap may irritate the skin. Water thoroughly when in active growth, then allow the soil to become fairly dry before watering again. In winter keep slightly moist.

5. Dracaena “Janet Craig” (Dracaena deremensis)
The Dracaena grows to 10’ with a spread of 3’. Easy to grow, these plants do best in bright indirect sunlight coming from the east/west. They can adapt to lower light levels if the watering is reduced. Keep the soil evenly moist and mist frequently with warm water. Remove any dead leaves. Leaf tips will go brown if the plant is under watered but this browning may be trimmed.

6. Philodendron (Philodendron sp.)
One of the most durable of all house plants. Philodendrons prefer medium intensity light but will tolerate low light. Direct sun will burn the leaves and stunt plant growth. This plant is available in climbing and non-climbing varieties. When grown indoors, they need to be misted regularly and the leaves kept free of dust. Soil should be evenly moist, but allowed to dry between watering.

7. Dwarf Date Palm (Phoenix roebelenii)
A hardy, drought-tolerant and long-lived plant, the Dwarf Date Palm needs a bright spot which is free of drafts. It grows slowly, reaching heights of 8-10’. The Dwarf Date Palm should not be placed near children’s play areas because it has sharp needle-like spines arranged near the base of the leaf stem. These can easily penetrate skin and even protective clothing.

8. Ficus Alii (Ficus macleilandii “Alii”)
The Ficus Alii grows easily indoors, and resists insects. It prefers a humid environment and low to medium light when grown indoors. The Ficus Aliii should not be placed near heating or air conditioning vents, or near drafts because this could cause leaf loss. Soil should be kept moist but allowed to dry between watering.

9. Boston Fern (Nephrolepis exaltata “Bostoniensis”)
The Boston fern grows to 4’ in height with a spread up to 5’. It has feathery ferns which are best displayed as a hanging plant. It prefers bright indirect sunlight. Keep the soil barely moist and mist frequently with warm water. This plant is prone to spider mites and whitefly which can be controlled using a soapy water spray. Inspect new plants for bugs before bringing them home.

10. Peace Lily (Spathiphyllum “Mauna Loa”)
The Peace Lily is a compact plant which grows to a height of 3’ with a 2’ spread. This hardy plant tolerates neglect. It prefers indirect sunlight and high humidity, but needs to be placed out of drafts. For best results, the Peace Lily should be thoroughly watered, then allowed to go moderately dry between waterings. The leaves should be misted frequently with warm water.

Resource: EarthEasy Newsletter (June 09), written by Greg Seaman
http://www.eartheasy.com/blog/2009/05/the-top-10-plants-for-removing-indoor-toxins/

Heels

2009-06-14T11:42:00.003+10:00

Addiction to high heels is the curse of the modern woman with heels up to 15cm and platforms and wedges are also holding their own.

However there’s a price to pay for wearing high-rise heels. Achilles shortening, plantar fascitis, metatarsalgia, bunions, calluses, sprains and factures can all be caused as a result of excessive wearing of high heels. Painful bunions, calluses and corns are the most common symptoms of wearing high heels too often - not to mention the strain it places on your lower back and therefore the rest of the spine.

What about wedges??
Wedges are reported to be just as unstable as stilettos. Because of the tapering, wedges aren't really a stable shoe. There isn't much support built into the shoe to keep the foot directly on the platform. Most of the time you hear that people's feet have slipped sideways and they have actually toppled over, fallen off the platform and done quite nasty ankle injuries.

Tips:
Don't wear high heels! The best size shoes are medium height(2-4cm).

Buy shoes with soft inner soles and a good arch support.

Wear wide, deep shoes that provide good support for your feet

Avoid shoes that don't have enough toe room/are too small for your feet

Try and wear shoes that control the heel with a strap, cup. laces etc.

High heels should be kept for special occasions only. Think of them as "limousine shoes" ... from the house to the car to the next seat! They're not for walking/standing/dancing in.

Any shoe you buy should be comfortable as soon as you try it on — it shouldn't need "wearing in".

Resource: published by www.sydneysportsmed.com.au, June 2009
Written by: Niamh Wynne, Physiotherapist

Free gym pass

2009-05-22T17:07:00.001+10:00

For those of you living in/near Five Dock, the gym opposite KingsWilliam Chiropractic - where I offer massage therapy - has a free 7 days pass promotion at the moment.

Download your pass here:
http://www.kapowadvertising.com/members/sydney/sydney_files/nsw011.php

Fruits and vegetables yielding fewer nutrients

2009-05-08T09:32:00.003+10:00

I think this has been "common knowledge" for awhile now and certainly there's been plenty of argument between the 'supplements' vs 'good diet' camps, but seems there's now evidence of the fact that our fruit 'n' veg ain't what it used to be:

Of the 13 major nutrients found in fruits and vegetables, six have declined substantially, according to a study by Donald Davis, a biochemist at the University of Texas at Austin.

Using data from the U.S. Dept of Agriculture, Davis claims the average vegetable found in today’s supermarket is anywhere from 5% to 40% lower in minerals than those harvested just 50 years ago. His research finds that recently grown crops have shown decreases of up to 38% in protein, magnesium, calcium, vitamin C, phosphorus, iron, zinc and riboflavin when compared with produce from past decades.

What accounts for this negative trend? Like any other competitive industry, farmers’ attempts to drive up profits have led them to use new techniques to increase production, Davis said. The faster-grown fruits don’t have as much time to develop the nutrients.

“Farmers get paid by the weight of a crop, not by amount of nutrients,” Davis said. He called this the “dilution effect”: As fruits and vegetables grown in the United States become larger and more plentiful, they provide fewer vitamins and minerals.

“It’s a simple inverse relationship: The higher the yield, the lower the nutrients,” he said. Today’s jumbo-sized produce contains more “dry matter” than anything else, which dilutes mineral concentrations. In other words, when it comes to growing food, less is more. Chemical fertilizers and pesticides may help speed the market-readiness of produce, but slower-growing crops have more time to absorb nutrients from both the sun and the soil.

“Lots of agricultural scientists don’t know about this, and the public doesn’t know about this,” he said. However, scientific papers have cited one of the first reports of this effect, a 1981 study by W.M. Jarrell and R.B. Beverly in Advances in Agronomy, more than 180 times since its publication, “suggesting that the effect is widely regarded as common knowledge.”

Davis does note that historical data can sometimes be misleading, if not altogether inaccurate. Take early measurements of iron in foods: because scientists failed to sufficiently remove clinging soil, iron levels appeared unusually high in certain vegetables like spinach. Then again, good historical data provides the only real-world evidence of changes in foods over time, and such data does exist — one farm in Hertfordshire, England, for example, has archived its wheat samples since 1843.

Modern monoculture farming practices have also led to soil-mineral depletion, which, in turn, affects the nutrient content of crops.

In addition, there is a “genetic dillution effect,” in which selective breeding to increase crop yield has led to declines in protein, minerals and amino acids.. Because nearly 90% of dry matter is carbohydrates, “when breeders select for high yield, they are, in effect, selecting mostly for high carbohydrate with no assurance that dozens of other nutrients and thousands of phytochemicals will all increase in proportion to yield.”

Wheat Also Being Examined
Davis is currently researching the dilution effect in 14 varieties of wheat. His findings already suggest that, once again, the larger the yield of wheat, the lower the nutrients.

Jeff Cronin, at the Center for Science in the Public Interest, said scientists and the USDA often overlook farming practices.

“Breeding plants to improve crop yield at the expense of all other things seems to be the problem, as well as depleting soil and not rotating crops properly,” he said.

While Davis is not pleased about the decreasing levels of nutrients in produce, he still encourages people to eat plenty of fruits and vegetables.

“Even though amounts of nutrients have declined, fruits and vegetables are still the richest source of protective nutrients, much better than eating highly refined foods such as white flour, sugars and fatty foods,” he said.

This research suggests that local community farming initiatives and backyard vegetable gardens using organic gardening methods may produce fruits and vegetables higher in nutrients while enriching the soil for future crop production.

Resource:
Written by Greg Seaman and posted on 1 May 2009 at
http://www.eartheasy.com/blog/2009/05/fruits-and-vegetables-yielding-fewer-nutrients-than-in-the-past/

The time to exercise

2009-05-06T17:05:00.004+10:00

Yes, we all know that exercise is a necessary part of your good health regime, but when's the best time to exercise?

Well, one option is when it works for you eg before/after work etc. If you're a "first thing" exerciser I'd like to highlight some information for you to take into account when planning a routine.

The spine needs bed rest and bed rest reduces the applied (hydrostatic) load below the disc osmotic pressure, resulting in net inflow of fluid. This is how the disc receives nutrients and in fact your spine will "grow" during the usual eight hours of bed rest per day. Diurnal variation in the fluid level of the intervertebral (spine) discs changes the stresses on the disc: they are highly hydrated upon rising from bed. The annulus (core of disc) is subjected to much higher stresses during at this time and the end plates fail at lower compressive loads as well.

Discs will lose 90% of the fluid they generally lose over the course of the day within the first hour after rising from bed.

Thus, performing spine-bending maneuvers first thing in the morning is unwise and it is recommended to avoid full-range motion under load shortly after rising from bed eg. spine stretches, sit-ups, rowing.

Reference: "Ultimate Back Fitness and Performance" (3rd Edition) by Stuart McGill PhD, Professor of Spine Biomechanics, University of Waterloo, Canada. www.backfitpro.com

It's the flu .... it's the flu

2009-05-01T20:45:00.003+10:00

DON'T PANIC - let's look at this rationally.
How many billions of people are there in the world? I know there's 20 millioin in Mexico City and between 7-180 cases of H1N1 Influenza A (aka Swine Flu) - do the math folks.

Ok, in the southern hemisphere flu season is upon us and it's best to take precautions (regardless of the strain of flu about), so as these types of infections are spread by human-to-human or human-to-hard surface contact, we should all try to reduce the risk of getting sick or infecting others.

* Cover your mouth with a tissue when you cough or sneeze (or wear a face mask).
* Throw away any used tissues into a garbage bin
* wash hands thoroughly and regularly, especially before you touch your eyes, nose or mouth.
* Avoid close contact with anyone who is sick.
* If you’re sick, stay at home and avoid close contact with young children and the elderly.
* eat healthy, fresh fruit and vege to support keep your body "fighting fit"
* if you are immuno-suppressed or work in public health get your flu vaccine soon

Are you looking for a safe healthy alternative for flu immunity?
Rather than hording the pharmaceutical treatments (Tamiflu etc) try the homeopathic option and get 'Flu Immunity' drops: either to support your system against the bugs or help recover from it.

Susceptibility to infections depends upon the status of the immune system. The goal of the treatment with homoeopathic preparations is to activate and support the endogenous defense mechanisms, ie to strengthen the body’s defense against infection.

Biotherapeutic treatments stimulate the body’s own immune system affecting the actual causes of the illness. This is done as a regulation therapy of the defence activity not as a suppression therapy = much kinder to your body.

Stay well!

Halitosis

2009-04-27T16:10:00.004+10:00

Julie-Anne Atkinson, naturopath, outlines some basic Q&A on the triggers and treatments for bad breath.

Q. What are some of the main causes of bad breath?
A. The thing to look at first is oral hygiene. You really need to ensure your teeth are properly cleaned and that the tongue is brushed – there are special scrapers you can buy for this. Often the tongue is a trap for bacteria. Flossing will remove any food debris trapped between the teeth. Meat, for instance, can be trapped between the teeth and ferment.

Cigarette smoking and alcohol can also trigger bad breath – particularly when large amounts of alcohol are consumed the night before.

Q. How can bad breath best be addressed?
A. It’s about maintaining good digestive health and a good level of bacteria in the gut and bowel. We would see benefits in replacing good gut bacteria through the use of a (live) probiotic supplement. This can often remedy bad breath.

The problem can also be tied in with bowel function. In other words, you may not be eliminating waste properly and your breath may be affected. To address constipation you should increase the amount of water you drink, increase your fibre intake, and of course, use a (live) probiotic supplement. Bitter lettuce greens can also be of help to your digestive system.

You can also have a non-invasive kinesiology check on your gut to see if it's a nutritional upset (intolerance to food) or parasite or other bacteria and treat it with homeopathics or natural tonics.

Q. When is bad breath symptomatic of other health conditions?

A. Often, in cases when cleaning the teeth might only mask bad breath for several minutes. In looking for underlying disease states, we examine digestion and check for infection. Sinusitis can also be a reason behind bad breath due to the build up of mucus. Gum disease also ties in with oral hygiene. A regular check up & clean with your dentist can catch dental issues early.

Q. What are some great tips for people wishing to keep their breath at its best? A. Doing a detox is a really good idea because you're addressing elimination via a range of different routes – your digestive system including the bowel, liver, and skin. Exercise is fantastic, too. Smoking can cause more mucus production, and this mucus can become stagnant, so giving up can assist in preventing bad breath. And chewing parsley mixed with lemon juice can also be helpful (yeah for Tabouli!).

Q. How do you know if you have bad breath?
Bright idea: the Australian Breath Clinic has developed a machine called the Halimeter which uses a gas sensor capable of detecting parts-per-billion quantities of several gases known to cause bad breath. .... or you could just ask a (good) friend to tell you the truth!

First published on 20/4/09 at:
http://www.blackmores.com.au/News/Detail.aspx?ArticleId=9123

Eating healthy on a shoe-string

2009-03-17T09:56:00.002+11:00

Get smart about saving money, while also making your health feel the love. Here are some tips:

1. Don’t go shopping on an empty belly
Hunger pangs can stir impulsive shopping. Have a healthy meal or snack before you hit the aisles, so you stick to what you need, rather than what your tastebuds dictate there and then. Also, take a list so you don't over-stock or miss essential purchases.

2. Be reward-program savvy
Take advantage of shopping incentives. Your local supermarket may offer a frequent shopper program, and even give you advance notice of specials. For example your local supermarket may have an ‘e-community’ which you can subscribe to online and receive ‘member offers’. Keep an eye on local newspapers, too – these often feature flyers for specials.

3. Keep a price journal
Take note of prices on items you buy regularly so you can better gauge when they’re on sale. With easily stored things such as canned foods and toothpaste, this approach can help you bulk buy when the price is right!

4. Stay seasonal
In-season produce is thought by some to better retain its nutritional value. It also has to travel less distance, meaning it’s typically cheaper.

The Victorian Government’s online health initiative, Better Health, and Tassie's "East Well" has great info on what’s in season etc. Better Health also lets you select fruit and veg, then click through to a recipe incorporating those ingredients. (links below)

5. Visit farmers’ markets
Most cities and towns host farmers’ markets. Because it often comes from local growers, this produce may be a little cheaper and a lot fresher than in supermarkets. Farmers markets may also be a good source of less-expensive organic produce. Also developing a relationship with vendors can help you stay abreast of what’s in season, when. (link below)

6. Berries below freezing
As well as being a great source of essential nutrients, berries amp up your antioxidant levels. That said, they can be pretty pricey. Save your coin by buying several berry punnets on special and freezing them. Alternately, buy bulk berries from the frozen food section – these are delicious blended with milk, honey, low-fat yoghurt and LSA mix (linseed, sunflower seeds, almonds) for a healthy morning smoothie.

7. What’s the plan, Stan?
Keeping a weekly meal plan may save you from over-stocking your fridge and cupboards with items that ‘smile at you from the supermarket shelve’, but don’t neatly complement a meal you’ll make any time soon. This approach is also a good way of ensuring you weave variety into your meals.

8. Mind the expiry date
Pay concerted attention to the expiry dates when shopping so you’re not buying something you can’t use within time – sounds obvious, but a lot of food (and cash) is needlessly wasted this way. Also buy fresh veg frequently, rather than during your "big" shop - this helps you get the freshest available.

9. Check check, one two…
Is your docket correct? Double-check it to make sure nothing has been accidentally scanned twice. This especially applies at restaurants when treating yourself to an "eat out" night.

10. Lean and bean
Lentils, chickpeas and other pulses are a top way to make meals go further for less. Add lentils to rice, or toss a cup of chickpeas through your favourite salad. Their canned varieties keep for a long time, they are low-GI, a good source of protein and give you sustained energy.

Author: Jennifer Pinkerton
First published 05/03/09 at
www.blackmores.com.au/News/Detail.aspx?ArticleId=9485

Better Health: http://www.betterhealth.vic.gov.au/bhcv2/bhcrecipes.nsf/InSeasonView/InSeason?OpenDocument

EatWell: http://www.eatwelltas.org.au/seasonpage.php

Australian Farmers’ Market Association: www.farmersmarkets.org.au

Happiness ...

2009-03-11T14:31:00.002+11:00

"What is happiness?
The feeling that power is growing, that resistance is overcome.” So wrote Friedrich Nietzsche in 1895.

I’m guessing that many would feel uncomfortable embracing this definition of happiness, maybe in part it’s because we’ve nodded in agreement with Lord Acton’s catchy caveat, “Power tends to corrupt and absolute power corrupts absolutely.” And who would want to risk corruption?

But what if we were to dig to the root, Latin meaning of power, “to be able”? Suddenly the word’s hard edge dissolves; power simply means efficacy — our capacity, as philosopher Erich Fromm put it, to “make a dent.”

Over the last decade the happiness quest has spawned bestselling books, courses, retreats, and even a “happiness conference.” Most seem to offer similar advice: Once our basic physical needs are covered, more stuff does little to boost our happiness. Friendships, family, self-acceptance, and meaning in our lives are the core determinants of our happiness.

I’m happy we’re talking about happiness, but disturbed, too, because I’ve noticed that most happiness gurus fail to mention power. And why is that a big mistake? Because most human beings are not couch potatoes and whiners. We are doers and creators. In fact, the human need to “make a dent” is so great that Fromm argued we should toss out René Descartes’ “I think therefore I am” and replace it with “I am, because I effect.”

Even much of what we call “materialism” is, I think, not about “things” at all. It is a distorted, ultimately unsatisfying attempt to feel powerful, with status through possessions forced to stand in for power (retail therapy). If true, then addressing powerlessness is a direct way both to foster happiness and to overcome planet-destroying materialism.

... addressing powerlessness is a direct way both to foster happiness and to overcome planet-destroying materialism.

There’s just one pathway to happiness in which this deep, human need for power is given pride of place: democracy. By this I mean democracy as a living practice that enables us to have a real say in every dimension of our public lives, from school to workplace and beyond.

Standing on a railroad platform in rural India with desperately poor people lying only a few steps away on grimy concrete, I turned to Jafri, a young Indian researcher traveling with us — he was helping some of his country’s poorest farmers escape the debt-and-toxins trap of chemical agriculture—and I asked: “How do you keep going?”

“I have to feel I am doing something to address the roots of suffering,” he replied, “or I couldn’t be happy.”

Including power in our definition of happiness changes everything.

But, if we add power to the happiness equation, our agenda shifts.

If happiness lies in covering basic needs plus satisfying personal ties and finding meaning, society’s role is limited. It need only ensure that essential needs are met and provide opportunities to pursue personal relationships and meaning. Even a largely totalitarian government could do that.

But, if we add power to the happiness equation, our agenda shifts. Maximizing happiness then requires engaging citizens in changing the rules and norms so that more and more of us are empowered participants. And, of course, joining with others in this exhilarating pursuit we achieve a double whammy: Such activity furthers the widely appreciated relational and meaning aspects of the happiness puzzle.

If we have treated freedom and happiness as virtually synonymous, my point is a really old one. We might do well to replace the maxims of Acton and even Nietzsche with one uttered by Roman statesman Marcus Tullius Cicero 2000 years ago:

“Freedom is participation in power.”

Resource:
Author Frances Moore Lappé wrote this article as part of Sustainable Happiness, the Winter 2009 issue of YES! Magazine, where she is Contributing Editor.

Don't let yourself be dragged down by the economic meltdown

2009-03-10T11:34:00.002+11:00

We are bludgeoned every day by the numbers: stock market declines, plummeting home values, swelling ranks of the unemployed, shrinking retirement portfolios (and the list goes on).

This is the essence of stress: Circumstances that intimately affect us but over which we seemingly have no control. But, there are some things that we can do -
We are not hopeless victims. We are not corks bobbing on an endless sea. So don't mortgage your serenity over these economic events, nor squander your peace of mind.

Know where the money goes.
Using just one credit card offers easy handling of expenses. (pay off the charges each month so there's no interest.) At the end of the month, review the statement and ask if we made good choices: "Did we really need that extra dinner out?" "Did I really need a new suit?". Apply what you learn.

Have a clear and realistic picture of income.
What happens if that hot horse does not win? What happens if the "can't miss stock" does not produce a big dividend? If we work on commission or have a cyclical income, what is the minimum average that we can honestly expect?

Be vigilant about cyber thieves.
With the increasing sophistication of would-be thieves and the amount of personal financial data accessible online, take precautions and proper safeguards are in place.

Keep tabs on all accounts.
Check regularly that there are no glaring inconsistencies, not just when the statement arrives.

Have an exit strategy.
Have a plan B. If I lose my regular income, how will I take care of myself and my family? It is far better to address these contingencies during the light and warmth of the day rather than in the darkness of the 11th hour.

Protect your ability to earn.
The most powerful equity we have is our ability to work/earn. Ill health affects both your productivity (value) and capacity to work. So take best care of yourself — by exercising, getting enough rest, watching your weight, fixing 'niggles' before they become pain or, worse, incapacitating.

Yes, we need to take care of our financial health and not hand over the reigns to some expert. We need to be proactive; we need to be preemptive.

We also need to safeguard our physical and mental health. We need to protect and invest in our greatest assets — ourselves.

Author: Edward T. Creagan, M.D
First posted on February 13, 2009 at http://www.mayoclinic.com/health/stress-blog/MY00562

Anxiety

2009-02-26T10:12:00.003+11:00

Anxiety isn't necessarily a problem, it is a primitive protective mechanism after all. However when it becomes persistent and interferes with daily life, it's called an anxiety disorder and it can affect about one in 20 people!

Anxiety: It's a feeling of dread or apprehension accompanied by a tightness in the chest and physical symptoms like sweating, trembling and rapid heartbeat. It's often caused by some change in our lives over which we feel we have no control. It might be a new date, an exam or a work performance review... or it could be something more serious like ill health.

Sometimes simply the passage of time helps but for others the anxiety persists and becomes much greater – even overwhelming – and quite out of proportion to the situation. It can make normal, daily activities difficult or impossible. This is when anxiety becomes a disorder.

One of the intriguing aspects of the problem is that there can be large variations in individuals' responses to stressful events. Some people survive a traumatic event without getting any anxiety, while others are almost incapacitated by seemingly trivial events. There's no one cause, however researchers have identified the following risk factors -

Genetic predisposition
Anxiety disorders tend to run in families

Personal characteristics
Researchers believe that people who have low self-esteem and poor coping skills may be prone to anxiety disorders

Biochemistry
It's theorised that some people who are prone to anxiety may have too many or too few neurotransmitters in the brain, however this is poorly understood.

There are several different manifestations of anxiety disorders including
* Generalised Anxiety Disorder - fears and apprehension about minor things;
* Phobias - a fear of specific situations eg heights, closed spaces, water, dogs, snakes or spiders;
* Agoraphobia - This is a fear of public places, especially crowds;
* OCD - constant unwanted thoughts 'controlled' by performing elaborate rituals like washing hands or checking things over and over;
* PTSD - frightening thoughts and memories following a traumatic event.

Treatment

Many people consider anxiety disorders are not 'real' health problems or that they are best dealt with by 'soldiering on'. Only about a third of people with anxiety disorders seek treatment. Fortunately, there are a range of effective treatments available. Some work well for some types of anxiety disorders and not for others.

Sometimes more than one therapy is needed. The treatment is most successful if it's tailored to the individual and, for the majority of anxiety disorders, psychological techniques offer the most successful forms of treatment.

The main types of psychological treatment are relaxation techniques, structured problem solving, graded exposure, Cognitive Behavioural Therapy and EMDR.

Drugs are not as effective as psychological treatments. They do reduce anxiety, but only while being taken - when the medication is stopped, the symptoms return - and drugs can impair performance and cause dependence.

What help? Of course you can have treatment as a private patient. However currently in Australia psychological services can attract a partial rebate from Medicare. You will need a referral from your GP for this - usually for five treatments followed by a review with your GP.

Want more information? http://www.mentalhealth.asn.au/ada/

Resource: ABC Health & Wellbeing; Published 07/06/2005, Author Peter Lavelle
http://www.abc.net.au/health/library/stories/2005/06/07/1828950.htm

The Age of Aquarius ... the beginning?

2009-02-13T13:13:00.002+11:00

“When the moon is in the seventh house
And Jupiter aligns with Mars
Then peace will guide the planets
And love will steer the stars.
This is the dawning of the Age of Aquarius…”

So goes the song in the musical “Hair”.
Tomorrow (14 Feb 09), the Moon is in the 'seventh house' and Jupiter aligns with Mars!

Just a bit of hippie, new age nonsense? Or should it be taken seriously as a visionary prophecy? Let’s take a look at the significance of astrology in events of spiritual importance.

Western astrological thought indicates that we have just gone out of the Piscean Age and entered the Aquarian Age. Each Cosmic Age lasts about 2,000 years and has its own atmosphere and world view due to the influence of the prevailing zodiac sign on all of the planets during their transit, as well as their configurations and the relationships between them.

Dan Costian (PhD), author of “Bible Enlightened”, relates how in each Cosmic Age a new avatar or incarnation of the Divine took birth on the earth in human form in order to reveal another aspect of spirituality to human beings. In the Age of Gemini (c6000 – c4000BC) this divine incarnation was Rama, in the Age of Taurus (c4000 – c2000BC) it was Krishna, and in the Age of Aries (c2000 – 1BC) it was Abraham, Moses, Zarathustra, Confucius, Lao-Tse and Socrates. In essence, the planets ‘set the scene’ by providing the atmosphere or mood of the time to harmonise with and to reflect the message of the incarnation of the divine of that Age.

The Age of Pisces extended from about 1AD to about the year 2000. The avatar or incarnation of the divine in this Age was Jesus Christ, the Son of God. The early Christians used the symbol of the fish, the sign of Pisces, in order to recognise each other. The birth of Jesus Christ in Bethlehem had been foretold by the prophets and was heralded by a star in the East, which guided the Three Wise Men to the baby in the stable.

So what can we expect the Age of Aquarius to be like? Eccentricity, originality, independent thought, love of innovation and contempt for tradition are all strong traits of Aquarius so we can expect that there will be a shake up of the old order and a questioning of all ideas about society, religion and relationships. This will lead to a search for new ways of being. Under the influence of Aquarius people will not accept what others tell them and like to learn through their own experimentation and experience.

Aquarius encourages the progress of humanitarian and social causes so the Aquarian Age is one where pure love and altruism prevail. People work selflessly for the good of the whole, without exploiting or manipulating others.

Unity and integration are themes of the Aquarian Age. We can look forward to a truly multicultural world where individual differences are valued and respected while at the same time we are able to work co-operatively for the good of everyone. The sign opposite Aquarius is Leo which has an ennobling and enriching influence

Originality and innovation are qualities of Aquarius so we can expect inventiveness and creativity in all spheres of life.

The truth is another important aspect of Aquarius. All falseness and corruption should disappear. The appearance or exterior will be less important while the essence will be of utmost importance.

We can look forward to an end to ‘blind faith’ in religion and to a time when the mystical knowledge that has been hidden and kept secret will be revealed.

And on 16 September 1983 in the USA Shri Mataji said:
“Now very interesting it is to see that this Kundalini is the one which is called as the Kumbha – in Sanskrit language, means the Aquarius. We call it Aquarius, as one of the signs, and is the same as Kumbha in Sanskrit language. So it is the Age of Aquarius, is the Age of the Kundalini. Secondly is the Age of the Kundalini which will nourish, which is the Mother within you, which will rise, will give you the completeness of it, and which will connect you with your Spirit which ultimately gives you the enlightenment by which you become collectively conscious.”

Returning to the song ‘Age of Aquarius’
“Harmony and understanding
Sympathy and trust abounding
No more falsehoods or derisions
Golden living dreams of visions
Mystic crystal revelation
And the mind’s true liberation
Aquarius
Aquarius”

It would seem that these lyrics written by James Rado and Gerome Ragni in 1967 for ‘Hair’ were in fact prophetic and have proved to be good predictors of what was, and is still, to come.

Resource: originally posted by Kay Alford from Lyneham (Canberra) on 14/05/2008 at
http://www.theword.ezyzine.com/ThreadView.aspx?tid=4444

Is It Safe To Order From Overseas Pharmacies?

2009-02-07T17:43:00.003+11:00

A growing number of consumers are engaging in the potentially risky practice of purchasing medications and supplements from unregulated websites that ship from foreign countries.

The (US) Food and Drug Administration (FDA) cautions about this practice, especially about ordering prescription drugs without a valid prescription. Many drugs that are available from overseas pharmacies should be monitored by a health professional for effectiveness and for potential adverse events, FDA officials have said.

There are several different types of internet pharmacy portals, and some of them do follow safe medication practices. In the best-case scenario, a valid, legal prescription from a licensed prescriber is transmitted to the internet pharmacy, which then fills the prescription and mails it to the patient.

In countries that do require valid prescriptions, physicians may approve the orders without knowing anything about you (the patient). In this case, you don't know anything about the physician's qualifications either.

In contrast, legitimate prescriptions may be transmitted to pharmacies overseas yet may be filled with counterfeit, expired drugs, illegally diverted, or adulterated drugs. Even worse, you can order prescription medications online without first acquiring a legitimate prescription, as this gives access to potentially toxic or addictive medications without the oversight of a healthcare provider.

The dangers of bypassing a licensed prescriber and obtaining medications overseas are myriad. Perhaps the most troubling is the lack of a valid prescription, because you may be self-diagnosing and self-treating. Purchased medications may be addictive, be potentially toxic, or require special monitoring. There is often no assurance that the dosage is correct, nor is there screening for drug-drug or drug-disease interactions.

Additionally, some overseas internet sites sell drugs that have not (for very good reasons) been locally approved. Other concerns about drugs obtained overseas include inadequate or inaccurate labeling, inappropriate packaging and questionable storage and handling.

Online pharmacies are subject only to the laws and regulations of the countries where they are based. For example, in Canada and Australia, a valid prescription must be supplied before the medication is dispensed. However, in Mexico, many prescription drugs are sold over the counter and can be ordered over the Internet without a prescription.

So - Stay safe: consult your health professional and buy local.

Resource: Darrell T. Hulisz, RPh, PharmD
Associate Professor, Department of Family Medicine, Case Western Reserve University School of Medicine, University Hospitals, Case Medical Center, Cleveland, Ohio.
Posted on 1/2/09 on
http://www.medscape.com/viewarticle/585137?src=mp&spon=17&uac=82196DX

Seven Habits (to Break) of Highly Effective People

2009-02-07T17:20:00.003+11:00

During these tough financial times, many people feel they have to push themselves to unhealthy levels in order to succeed. But high-pressure jobs and long hours take a real toll on their immediate and future health. Whether running for president, moving up the corporate ladder, or juggling the family's activities, success may come at a hefty cost.

The 7 worst habits of these workaholics include:
Forgeting to relax: Some stress can be good because it keeps you alert and motivated; too much stress, however, will take its toll on your body.

Eating on the go: Beware of frozen meals, fast and processed foods that can be high in sodium, calories, and fat. The digestive system also works better when you are relaxed - so take 20 minutes, away from work/phone to enjoy a meal.

Putting off sleep for work: Lack of sleep can cause irritability, difficulty concentrating, memory problems, poor judgment, and obesity.

Not making time for exercise: Humans were not designed to sit at desks for 8+ hours a day. Exercise has been shown to reduce the risk for nearly every major disease and to help fight anxiety and depression.

Working when sick: Three common-sense reasons to stay home -
i) avoid spreading the infection,
ii) you'll be less productive, and
iii) you need rest to get better.

Drinking (too much): Moderate alcohol consumption has some proven health benefits, but excessive drinking can lead to alcoholism, liver disease, and some forms of cancer. Aim for four alcohol-free days a week - and don't binge on the others!

Skipping medical checkups: Depending on age, family history and lifestyle, a comprehensive medical checkup and special screenings is recommended every 1 to 5 years. It will only take between 15-60 minutes of your time - how much is your life worth?

Eventually, something's going to give: If you are burning the candle at both ends, the candle will melt in the middle and the flame burn out faster! Work at maintaining a healthy balance of work, rest and play and you will be happier and healthier overall.

Resource: Dr George Griffing, Professor of Medicine at St. Louis University and Editor in Chief of Internal Medicine for eMedicine. Posted 16/1/09 at
http://www.medscape.com/viewarticle/586037?src=mp&spon=17&uac=82196DX

Anticancer Diet Helpers

2009-01-13T12:30:00.002+11:00

Here’s a summary* of recommended foods that may help you prevent various cancers:

Green Tea – not the rubbish additives in commercial drinks, the real thing properly steeped.
Rich in polyphenols which reduce the growth of new vessels needed for tumour growth and metastases. Green Tea is also a powerful antioxidant and detoxifer as it activates liver enzymes that eliminate toxins from the body.

Cruciform Vegetables – eat your greens!
Cabbage, brussel sprouts, bok choy, chinese cabbage, broccoli, cauliflower etc contain sulforaphan and indo-3-carbinols: powerful anticancer molecules that can prevent pre-cancerous cells from developing into malignant tumours.

Onions (including garlic, leeks, shallots, chives)
The sulphur compounds of this family reduce the carcinogenic effects created in over-grilled meat and during tobacco combustion and promote cancer cell death.

Get colour – carrots, sweet potatoe (yam), squash, pumpkin, tomatoes, persimmons, apricots, beetroot … in fact any of the bright-coloured fruits and vege (orange, red, yellow, green) all contain Vitamin A and lycopene which have the proven capacity to inhibit the growth of many types of cancer cells. Tomatoes get a special mention as the levels of lycopene in tomatoes lead to longer survival from prostate cancer in men who consumed tomatoes at least twice a week.

Soy (including tofu, tempeh, miso, mung beans and bean sprouts) block the stimulation of cancer cells by sex hormones and also block angiogenesis. Asian women who have eaten soy since adolescence have significantly fewer breast cancer cases.

Mushrooms
Shiitake, maitake, enoki, crimini, portabello and oyster and thistle oyster mushrooms all contain polysaccharides and lentinian, which stimulate immune cell reproduction and activity.

Herbs and spices
Tumeric the most powerful natural anti-inflammatory identified to-date, also helps stimulate the death of cancer cells. Ginger Root helps reduce the creation of new blood vessels (see Green Tea). A ginger infusion can also alleviate nausea from chemotherapy of radiotherapy (not to mention travel sickness). Rosemary, thyme, oregano, basil and mint promote cancer cell death and reduce their spread by blocking the enzymes they need to invade neighbouring tissue.

Fatty Fish: the omega-3s found in fatty fish reduce inflammation and in cell cultures have reduced cancer cell growth. They also act to reduce the spread of tumours in the form of metastases. A significant intake of Vitamin D reduces the risk of cancers considerably. Fatty fish types include (fresh, not smoked) salmon, mackerel, sardines, eel and cod liver oil.

Berries – you name them, they’re all great: raspberries, blueberries, cranberries. They contain ellagic acid and a large number of polyphenols and stimulate the mechanisms of elimination of carcinogenic substances and inhibit angiogenesis and promote apoptosis in cancer cells. Better still, freezing does not damage the anticancer molecules in these berries, so when out of season locally you can enjoy frozen stock.

Citrus Fruits contain anti-inflammatory flavonoids and also stimulate the detoxification of carcinogens by the liver. Organic tangerine skin has even been shown to penetrate brain cancer cells!

A great routine is to have 1 glass of warm water with the juice of ½ a lemon first thing every morning (before breakfast, shower etc), as the lemon juice will stimulate liver enzymes and give them a kick-start for the day.

Pomegranate Juice properties have already been confirmed as excellent anti-inflammatories and antioxidants. It also has the capacity to substantially reduce the development of prostate cancer with daily consumption slowing the spread of an established prostate cancer by 67%. A recent study has also linked this wonder juice to a reduction in LDL cholesterol.

My absolute favourite refresher is 1/3 pomegranate juice with 2/3 soda water.

And now the ones you really want to hear about …

Red Wine contains many polyphenols that are extracted by fermentation and the methods used for preserving wine protect the resveratrolis (a type of polyphenol) from oxidation. This makes their concentration much greater in red wine than in grapes or grape juice or white wine. Of course alcohol abuse has many other side-effects, so limited consumption is recommended.

Dark Chocolate: more than 70% cocoa chocolate contains antioxidants, proanthocyanidines and polyphenols that slow the growth of cancer cells and limit angiogenesis. A single square of very dark chocolate contains twice as many of these wonder molecules as a glass of red wine and as many as a properly steeped cup of green tea. Consumption of up to 20gr per day of chocolate is acceptable calorie-wise.

So there you have it – confirmation that a well balanced diet of fresh foods is not only good for you but can be tasty too. Enjoy!

Resource: Article published in Australian Natural Health (Vol 8, Number 6, Dec-Jan 2009) based on the book 'Anticancer: A New Way of Life' by Dr David Servan-Schriber

Who Says I Can't?

2009-01-03T13:31:00.003+11:00

This is the title of a memoir written by Catherine DeVrye (Bantam, 2005) that I've just finished reading.

Whilst the first half of the book covers her growing up in Canada, adoption, death of parents and first years in Australia with many traumatic twists and turns, it's the latter parts that resonated with me.

CDV deals in common sense, helping others help themselves, whilst remaining fallible. Some comments that hit home for me:

~ from an early age we're conditioned to play safe...yet playing safe is sometimes the riskiest thing we can do.

~ what's the point of having a goal if you know you're going to make it. What's the challenge in that? (from a conversation with Sir Edmund Hillary)

~ we are all products of our past but don't need to remain slaves to it.

It's an inspirational read because it helps you realise that no-one is perfect and we must change to fit our circumstances and there's nothing wrong with that.

Further I got some lovely wisdom from good friend this week that ties in nicely. In a nutshell: every good boat master plots a course to meet needs and avoid obstacles but doesn't fault changing course if hazards or additional information presents eg the effects of weather may mean changing course is necessary.

So your course maybe a zig zag - enjoy the journey!

Best wishes to you all for a peaceful, joy-filled and healthy 2009!

Massage in Sport

2008-12-15T17:14:00.002+11:00

You'd think given there's such a class as Sports Massage and a Diploma of Sports Theraspies (like I hold) that it would be obviously accepted that massage helps bodies recover from sport, or whatever really.

However, here's more information, this time from a study by Ohio State University:

Olympic swimmer Michael Phelps got a massage twice a day in Beijing. His teammate, Dara Torres, had two massage therapists on stand-by....and a bunch of sedated rabbits in Ohio recently had massage performed on their legs after bouts of intense exercise.

Phelps, 23, made history by winning eight gold medals. Torres, 41, became the oldest swimmer to compete in an Olympic event and win a silver medal.

As for the rabbits? They might have proved scientifically what athletes and trainers have long believed: Massage really does help with muscle recovery.

According to a recent study published in Medicine & Science in Sports & Exercise, researchers at Ohio State University found that Swedishmassage helped speed muscle recovery at the cellular level for rabbits who got mechanically intense exercise.

Benefits of Swedish massage

Athletes also use Swedish massage - stroking, kneading and pressing soft tissue. Thomas Best, professor of family medicine at Ohio State University and senior author of the rabbit study, said it’s too soon for clinical trials on humans. But he considers the rabbits a strong start toward confirming massage’s benefits to athletes.

Best said he hopes further research “will dictate how much massage is needed, for how long and when it should be performed after exercise.”

In the study, researchers used a mechanical device to create a motion similar to the way quadriceps in human thighs move when running downhill.

Afterward, some rabbits got Swedish massage, others did not but were rested. Scientists found that the muscles of the massaged rabbits had improved function, less swelling and fewer signs of inflammation than did muscles in non-massaged rabbits.

Those findings don’t surprise Jim Anderson, athletic trainer for the St. Louis Rams. He remembers players getting massaged 25 years ago. More than half the players get massages now, he said.

They hire their own massage therapists, who massage them the day after a game, Anderson said. Many follow up with another the day before a game to loosen their muscles, a process that also relaxes them mentally.

“The way their bodies feel after a game, if something can alleviate that pain and soreness, they look at it as something good,” Anderson said. “It gets fresh (oxygenated) blood in there, and getting fresh blood to an area helps speed recovery.”

Muscles produce lactic acid during intense workouts, said Ethel Frese, a professor of physical therapy at St. Louis University and a cardiovascular and pulmonary specialist.

The more intense the workout, the more lactic acid is produced and the greater the accumulation of lactic acid, the more fatigued - and painful - the muscle becomes.

Lactic acid will dissipate on its own (quickly), but enhancing blood circulation helps get rid of it quicker. That helps relieve muscle cramps and spasms, she said.

At Washington University, a chiropractic-massage therapist visits once a week, providing services to the all student athletes. But the time slots are limited.

Meanwhile Rick Larsen, head athletic trainer, and his team of therapists provide physical therapy, which might include massage of specific body parts, to injured athletes.

“We use it as an adjunct for other types of modalities that enhance the healing process, such as electronic muscle stimulation, heat, cold, ultrasound,” Larsen said.

Swim coach Brad Shively estimates that if Washington U. has 300 athletes, a third of them could benefit greatly from massage at any given time.

“Massage makes a great difference,” Shively said. “My swimmers use rollers on their legs and shoulders after intense workouts, and it’s manual and self-applied, but it works.”

At competitions, he said, it’s not unusual for swim teams to bring their own massage therapists.

from article published in the Daily Breeze 12/12/08

Silly Season

2008-12-05T11:45:00.002+11:00

Without wanting to sound like Scrooge and go bah-humbug, I have to say I really don't get the excesses of the 'festive' season, in fact I think most people go really silly and way over the top.

I'm all for sharing time with family and friends, but why does it have to (for Christians) culminate on 25 December ... and for other regilions whatever your peak day is: surely this should be enjoyed regularly.

So here are some antidotes:

Each person at the gathering should agree to supply one part of the meal. This has a couple of benefits -
a) Mum (or the primary cook) doesn't emotionally and financially stress out doing everything for everyone.
b) with a lil' co-ordination you can communicate the type of day you all want and preferred foods/wine etc.

Organise to do a Mystery Santa, so each adult just has to buy one present. You can even put a financial cap on it. This reduces shopping and financial stress and cuts down on the amount of unwanted crap that is purchased each day and saves earths resources for more important things. Think about sustainable giving too! some suggestions can be found here
http://eartheasy.com/give_tips_for_susgivg.htm

I do agree that Christmas is for the kids and a great way to teach children the spirit of giving is to ask them to pick 3 toys that they don't play with very much, and donate them to a charity of their choice. This works for birthdays also.

Plan some group activity for after the meal to work off the excess calories, which, despite all good intentions, you end up having. Even if it's going for a walk or playing catch - just get the body moving.

Have lots of non-alcoholic options available, especially for the drivers.

What do I think is the perfect gift? Massage of course!

Reducing petrol use

2008-11-10T13:10:00.004+11:00

Since moving to Lk Macquarie I've started driving again, after 15 years without a car. I'm grateful to my Mum, whose car I 'share', so I haven't had to buy/insure/maintain my own vehicle. However I have noticed that the hip pocket is getting a whacking, even on the low kilometres that I drive.

Of course, bigger picture, we should also consider the incredible environmental impacts worldwide that transport emissions cause. The following 'Fuel Efficient Driving' tips, could help you achieve reductions:

1. Avoid hard acceleration and braking, rather 'flow' with the traffic. An aggressive driving style can increase fuel consumption by 35%, compared to a smooth style.

2. When the weather is fine, switch off the air-con and open the windows. Not using air-con will reduce fuel consumption by up to 10%.

3. For short trips, to the local shops etc, walk or ride your bicyle - this will improve your cardiovascular health too!

4. Don't keep heavy gear like golf clubs, tool bags, SCUBA equipment etc in the vehicle if not in daily use. The extra weight can increase fuel consumption by up to 24%.

5. Remove roof-racks or bull bars if not required. They increase the aerodynamic drag and weight, which will increase fuel consumption by up to 5%.

6. Check the tyre pressure regularly and keep toward the maximum specified by the manufacturer. This will reduce rolling resistance, maximise tyre life and reduce fuel consumption by up to 2%.

7. Regularly service vehicles including wheel balancing and tyre rotation. Well maintained engines are more efficient and the life of your car will be increased.

8. When refuelling, fill only to the first 'click off' and ensure the cap is replaced securely, to avoid fuel spillages.

9. Switch off your engine when stuck in traffic for any length of time eg the Swansea Bridge opening, traffic jams/accidents.

10. When driving manual vehicles, learn to synchronise down-changes by lightly revving the engine with the clutch disengaged before the lower gear is engaged: Again smooth driving pays off.

11. When driving automatics, don't rest your left foot on the brake pedal. The extra drag, besides wearing out the brakes, can increase fuel consumption by up to 5%.

Happy driving!

Resource: http://www.eartheasy.com/live_fuel_efficient_driving.htm

Pets for health

2008-11-05T14:05:00.003+11:00

You've probably heard something about 'a pet being good for you' over the years, but not known why: many recent studies are proving it's not just from exercise.

Research has long shown that pet owners have better mental health, but what wasn’t clear was whether people of more robust health are more likely to get pets in the first place, or whether it was owning a pet that made them healthier. A German study using a sample group of 10,000 people studied over a five-year period, found that those who have a pet continuously for five years make the fewest visits to the doctor, with people who had got a pet within the study period being the next healthiest.

Physiologically, it seems the main effects of having a pet are on cardiovascular health. One study from New York State University found that hypertensive stockbrokers lowered their blood pressure readings after adopting a dog for six months – while other research found that just ten minutes in the company of a pet can significantly reduce blood pressure, as well as raise levels of the ‘bonding’ hormone, oxytocin.

Pet owners also have lower cholesterol and triglyceride levels than non-pet owners, which probably contributes to their 3% reduction in heart attack mortality rate. A New York study also found that pet ownership is predictive of survival one year on from a heart attack.

Additionally research has found that children who have a pet in their first year of life are less likely to suffer from allergies or asthma.

There is undoubtedly a strong psychological component in the pet-health connection as well. American research found that pet owners cope better with adverse life events such as bereavement, while other research found that children in war-torn countries coped with their harrowing circumstances better if they owned a cat or dog. Having someone else to worry about other than yourself is probably a big part of it, as well as being able to derive comfort from the love of a pet.

British researchers also found that children frequently preferred pets to humans as providers of comfort and as confidants, and noted that owning a pet can aid development of self-esteem. Even 50% of adults confide their worries to their pets – with 48% describing them as their ‘best friend.’

There are so many benefits of owning a pet that organisations around the world are beginning to take action to convey the advantages of having a four-legged friend to a wider audience. For example, the Pets As Therapy program organises doggy visits to hospitals, nursing homes and other institutions to benefit patients and residents every week.

In Australia, animal assisted therapy is designed to improve the physical, social, emotional and/or cognitive functioning of patients, as well as provide educational and motivational effectiveness for participants - either individuals or groups. The Children's Hospital, Westmead, is the first NSW hospital to run an AAT program where children who otherwise prove challenging in physiotherapy, and therefore have difficulty reaching their rehabilitation goals, work with a pet.

An increasing number of US companies are allowing dogs to be taken to the workplace by now participating in the annual ‘Take Your Dog to Work Day’. According to the American Humane Association, firms that allow dogs to be brought to work regularly benefit from happier employees, reduced absenteeism and increased productivity.

So if you don't have a pet, looking after one could subtlely improve your health. It doesn't have to cost you a fortune either: your local animal shelter will be happy to help you find a pet to suit your lifestyle.

Resources:
http://www.realbuzz.com/en-us/Healthy_living/index?pageID=1278
http://www.deltasocietyaustralia.com.au/animal_assisted_therapy.htm
http://www.adoptapet.com.au/

Reefer Madness

2008-10-31T17:29:00.003+11:00

Esteemed ABC science show 'Catalyst' last night aired a great myth-busting story on marijuana smoking and its link to psychosis.

In the past no-one had actually researched if cannabis causes consumption was linked to schizophrenia: it was mostly imposed morality. However, in 2004, a London study found the truth – schizophrenia rates have been rising in parallel with cannabis use.

This along with a more recent meta-analysis (review of studies) has found that "Smoking pot at any stage increases your risk of developing a psychotic illness by 40%" and the earlier you start smoking, the higher the risk.

However, research on the COMT gene has pinned it even further. Each of us gets two COMT genes, a combination of good and bad (for want of a better analogy). Get two 'bad' genes and you're in the high-risk category.... in fact you have an 11-fold increase in the possibility of psychosis.

The full story can be found at:
http://www.abc.net.au/catalyst/stories/2402434.htm

FAST

2008-10-18T10:20:00.004+11:00

It's Australia's second biggest killer, the leading cause of disability AND somewhere in Australia someone suffers EVERY TEN MINUTES.

Do you know the signs of stroke? FAST stands for:

Facial weakness
Arm weakness
Speech difficulties
Time to act - fast, call 000 immediately. The quicker stroke victims receive treatment the better the outcome.

A bit about stroke:
A stroke, also called “brain attack” or “cerebral vascular accident” occurs when brain cells die from oxygen deprivation.

Oxygen deprivation occurs if blood flow to the brain is blocked by a clot or if vessels are damaged. Without oxygen, brain cells cannot function.

There are two types of stroke: hemorrhagic and ischemic.

A hemorrhagic stroke occurs when a blood vessel in the brain bursts, due to high blood pressure, atherosclerosis, or a congenital malformation.

A burst vessel causes bleeding into the brain and decreased blood flow in the damaged vessel. Blood build-up increases pressure in the brain, damaging nerve cells and collapsing smaller vessels.

The second type of stroke is ischemic stroke, which occurs when blood flow through a vessel is blocked. There are three categories of ischemic stroke:
1. thrombotic,
2. thromboembolic, and
3. embolic.

A thrombotic stroke occurs when flow in a blood vessel in the brain is obstructed by arteriosclerosis.

A thromboembolic stroke occurs when a clot breaks off from an arteriosclerotic plaque, and lodges in a downstream vessel, blocking blood flow.

An embolitic stroke occurs when a clot travels to the brain from elsewhere in the body. Patients with atrial fibrillation or who have suffered a heart attack are at high risk of embolic stroke. This is because slow, irregular, or interrupted blood flow has a tendency to clot.

Sometimes an individual will experience a transient ischemic attack (TIA), which is temporary and improves before cells die. A TIA is a precursor to a thrombotic stroke or short-term embolus.

For more information, please visit: www.strokefoundation.com.au

Resource "Pathophysiology" by Porth et al

storm

2008-10-18T10:18:00.001+11:00

Given the current worldwide headache, I'd like to remind you:

Life is not about waiting for the storm to pass,
it's about learning to dance in the rain

Ten diet mistakes

2008-10-09T16:01:00.002+11:00

If it was as simple as the energy-in less energy-out equation, most of us would be a healthy weight. So, to be successful in losing and managing weight you need to identify unhelpful behaviours that sabotage your personal situation and work out how to counteract them.

Following are some recurring habits that will reduce your sucess:

* Lack of activity - at least 30 minutes of moderate exercise each day is required
* Falling for fads - if it sounds too good to be true, it probably is!
* Emotional eating - consuming to reduce stress doesn't help.
* Alcohol - drinking your kilojoules will also reduce your will-power - cut down/out the alcohol.
* Eating for two - Mums to be should eat well, not in excess.
* Skipping breakfast - this will give you an energy slump mid-morning where you'll want to "snack", you'll also be tired and will eat the first thing in sight (eg fast food).
* Accepting "free" food - whether it's a mouthful at the supermarket demo, nibbles at the pub, or the Xmas party, think about everything you put in your mouth.
* Value for money - the "eat as much as you can for $x" offer, isn't a good deal. Also not leaving anything on your plate ... if you're full, stop!
* Multi-tasking, or eating on the run - Your digestive system will thank you for sitting somewhere quiet and enjoying your meal. Slow food rules!
* Motivated by looks alone - can lead to a spectrum of eating disorders.

In summary, if you want to lose weight, exercise daily and eat healthy meals. You can also try this "tricks"

+ Use a smaller plate (so it looks full)
+ Stop eating when you're full, regardless of what's left
+ Have 6 little meals: breakfast, morning tea, lunch, afternoon tea, dinner and supper. Snacks should include fruit and nuts, seeds etc.
+ Emotional eaters try a handful of plain nuts (NOT chocolate coated)
+ When going to a party, eat before-hand
+ Carry a protein bar in your bag for when you get "caught short".

2 signposts on the journey toward peace

2008-09-22T16:49:00.003+10:00

By virtue of our humanity, we are all seekers, we are each on a journey to find serenity and that elusive state of "happiness."

As my "happiness" may be very different from someone elses. Perhaps the better term is that of serenity,by which I mean a comforting envelope of peace and tranquility while we are buffered by chaos and confusion.

The two major signposts, as I see them are both unique and important and each can be articulated as:

1) The gift, the courage, the presence to say "no."
We are all busy, we all have relentless demands on our time and energies and if we say "yes" to everything, at the end of the day our tank is dry and there is nothing left.

2) The notion of self care.
I cannot ever remember through decades of formal education anyone ever telling me to take care of myself. I do not remember anyone advising me to throttle back my plans and my ambition.
The mantra of today's culture is the relentless acquisition of trinkets and widgets, the relentless to-do list, and the relentless emptiness as we frantically seek that butterfly of happiness.

So here's a reminder: enjoy the journey, embrace the trip and don't be too concerned about the final destination.

Resource: By Edward T. Creagan, M.D. at
http://www.mayoclinic.com/health/stress-blog/MY00249

Action Change

2008-09-13T08:31:00.003+10:00

These wise words from Bonnie Boots of www.painhealthnews.com:

Last month I unwisely did some yard work that would have been better left to a backhoe and managed to reanimate old back and knee injuries. The last month, then, has been one long battle against that dangerous part of myself that wants to slip into total immobility, swathed in heat packs and soothed with muscle relaxants.

I have a terror of that side of my self. Once before it lured me into letting 2 years of my life slip by.

All of us have that side. Pain, both physical and emotional, is the incantation that conjures it up. Once aroused, it begs us, even orders us to retreat, to cower, to give up and give in.

Consider this news story from March 2008: a 35-year old Kansas woman sat on the toilet at her boyfriend's house for two years until he finally called police for help.

Police said the boyfriend claimed the woman had gone into the bathroom, then refused to leave. He brought her food and water and begged her to come out, but she would not. He couldn't explain why he'd waited two years to call for help.

A police spokesman stated they found the woman, clothed in sweat pants and top, seated on the toilet with her pants down around her ankles. She was disoriented and her legs appeared to have atrophied. Because her skin had grown around the toilet seat, the seat had to be taken to the hospital with her, where it was surgically removed.

If you read this story in your newspaper, you may have shaken your head in disbelief or laughed at the incredible circumstances. How can we explain the actions of these two people, the woman and her boyfriend, going on this way, day after day for two years?

I don't believe this couple planned to spend two years of their lives waiting for her to come out of the bathroom. I imagine something happened that had her very upset. She ran to the bathroom and slammed the door and refused to come out. And an hour passed.

Then another hour passed, and before long the day was gone and evening came. Then it was late at night, and the man and the woman still waited, waited for something to happen. Waited for things to be different.

But the next day, things were still the same, and they were still waiting. Two years, waiting, while the sun rose and set seven hundred and thirty times, for things to change.

Here's one thing we know for sure about this incredible story-things only changed when the boyfriend overcame inertia and took action, when he finally picked up the phone to dial the police and ask for help.

It seems totally weird and incomprehensible. And yet how many of us are living our lives exactly the same way?

We may not be stuck on the toilet seat, but we're stuck on something that holds us back and keeps us from getting on with our lives.

And we're waiting, waiting for something to happen, for something to break the spell of whatever holds us back.

When I first became a pain patient, I was stuck in that strange state of suspended animation. Pain medication robbed me of my normal high energy and made me passive, and I passively waited for someone, some doctor or nurse or therapist, to make things different. I waited for two years.

I know how easy it is to get stuck, like a fly in amber, as days and then years pass and nothing ever changes. So I know this very well-- things only change when we overcome inertia and take action.

When I overcame my inertia, when I stopped waiting for someone else to make a difference in my life, I discovered something amazing. The person I'd been waiting for was me.

I got off the pot, so to speak, and kicked butt. I stopped taking narcotics and got out of the fog. I stopped being polite and passive. I changed doctors. Then I changed doctors again. And then I changed doctors again until I found professionals who could actually help me make progress.

I read everything I could find on pain and healing and I tried, within budget and reason, anything that promised results.

I don't know your story. I don't know what you're stuck on that holds you back. But I do know that if you want something to be different, if you want things to change, if you don't want next week or next month and next year to be just like today, you have to take action.

You have to do something different, talk to someone different, read something different, try something different. Commit yourself to change and change will come.

Takng sustained action will generate a wave of change, a wave that will pick you up and sweep you away from whatever it is you're stuck on, until one day you find yourself standing on a new shore, seeing the sun rise on a new day: a day unlike any you've ever lived. And everything will be different.

Resource: Bonnie Boots
http://www.pain-health-news.com/September-2008.htm

Cholesterol-lowering supplements

2008-08-31T14:20:00.003+10:00

If you're worried about your cholesterol and have already started exercising and eating healthier foods, you might wonder if adding a cholesterol-lowering supplement to your diet can help reduce your numbers. Although few natural products have been proved to reduce cholesterol, some might be helpful. With your doctor's OK, consider these cholesterol-lowering supplements and products.

Artichoke extract - May cause gas or an allergic reaction - Recommended dosage: 600 milligrams 3 times a day;

Barley - Recommended dosage: 3 grams barley oil extract or 30 grams barley bran flour a day;

Blond psyllium (found in seed husk and products such as Metamucil) - May cause gas, stomach pain, diarrhea, constipation or nausea - Recommended dosage: 5 grams seed husk twice a day, or 1 serving a day of products such as Metamucil;

Fish oils - May cause a fishy aftertaste, bad breath (if so try odourless options), gas, nausea, vomiting or diarrhea - May interact with some blood-thinning medications, such as warfarin. Recommended dosage: 2 to 4 grams a day;

Garlic extract - May cause bad breath or body odour, heartburn, gas, nausea, vomiting or diarrhea - May interact with blood-thinning medications, such as warfarin. Recommended dosage: 600 to 1,200 milligrams a day, divided into 3 doses;

Oat bran (found in oatmeal and whole oats) - May cause gas or bloating. Recommended dosage: Up to 150 grams of whole-oat products a day;

Red Yeast Rice (Innovative Therapies ‘Lipoplex’*) - Products may contain lovastatin (hypolipidemic agent) and should not be combined with cholesterol-lowering medications. Recommended dosage: as prescribed.

* One of the side-effects of hypothyroidism, which 1 in 5 people {including me} have, can be increased cholesterol. I've been using Lipoplex for several years now and it generally gives me a 1 point reduction in LDL and I now hover around 6. My GP, who is also a naturopath, thinks the improvement should be more significant than this.

Unfortunately, sometimes healthy lifestyle choices, including supplements and other cholesterol-lowering products, aren't enough. If your doctor prescribes medication to reduce your cholesterol, take it as directed while you continue to focus on a healthy lifestyle. As always, if you decide to take an herbal supplement, be sure to tell your doctor: the supplement you take may interact with other medications.

Resourced from: http://www.mayoclinic.com/health/

Forward Head Posture Syndrome

2008-08-17T12:55:00.003+10:00

FHPS is the formal name for that slouched, stooped posture that occurs when the head and ears are forward of the shoulders.

This posture causes the muscles at the base of the skull and in the neck to both overwork and tighten, often causing headaches or reduced range of motion in the neck and also reducing circulation to the head, neck and arms. It's been linked to conditions such as carpal tunnel syndrome, thoracic outlet syndrome and lower back pain.

Additionally if you have any degree of FHPS, to see something directly in front of you, you need to tilt your neck back which can compress the spine.

In the image above there are four figures. The one on the far left shows correct posture, with the ear-lobe directly over the middle of the shoulder/arm joint. Personally I don’t think I’ve ever seen this posture in anyone other than dancers!

Second from the left is most common today, third from the left I’m sure you’ll recognise as “teen slouch” or "computer back" and the figure on the far right is the end result if correction is not made - scary but true!

Correction in the early stages is relatively easy. A simple exercise is ‘Chin Retraction’, that I recommend people practice during dead-time eg waiting at traffic lights, for elevators or in queues, when on-hold on the telephone, during commercial breaks on TV etc.

Try this: put a finger on your chin and gently push backwards, holding for 10 seconds (no more). You can repeat lots of 10 seconds but initially don’t hold for longer. It’s not a big move and you don’t tilt your head up or down. If you start will poor posture and push your chin, your carriage will end up collapsing and you’ll be staring at the ground. It really is a small move but you’ll feel all sorts of sensations in your neck, arms and skull. You make feel tingling in your neck and arms, this is okay as it’s the nerves being worked and it should stop as soon as you release the hold. Simple but effective.

If you suffer postural stress in your neck, shoulders and back, most benefit will be got from remedial massage followed by daily practice of the 'chin retraction'.

Know Pain, Know Gain

2008-08-12T17:57:00.004+10:00

Okay, so I know it's a play on the "no pain, no gain" tag, but I prefer the positive edge the title gives.

I've just started reading 'The Road Less Travelled' by M. Scott Peck (1990 - yeah it's been around awhile) and in the first few chapters have come across the following gems:

PROBLEMS do not go away. They must be worked through or else they remain, forever a barrier to growth and development.

... many people simply do not take the time necessary (for many reasons other than lack of time) to solve life's intellectual, social or spiritual problems.

In attempting to avoid the pain of responsibility, millions of people daily attempt to escape from freedom. One's adult life is a series of personal choices, decisions. If you can accept this totally, you become free.

And a throw-back from the 60's, attributed to Eldridge Cleaver, "If you are not part of the solution, you are part of the problem".

Then, finally for this post: The life of wisdom must be a life of contemplation combined with action.

Keep evolving!

Clarification

2008-08-11T13:41:00.003+10:00

ooops, so sorry, typo makes the property a real steal. The actual sell price is AUD 243,000.
Still a great price all the same.

FOR SALE!

2008-08-11T11:08:00.002+10:00

As you know I've recently left Sydney and the plan is to sell my sister's place so we can buy soomething bigger togeteher. Alas the crap financial markets have put something of a dampener on real estate etc and we haven't sold (yet).

So, I'm appealing to all and sundry - please pass this on to any investors you know who like great deals (and who doesn't):

Belmont North Cottage - a mere $143K!

2 beds with builtins, large combined bathroom/laundry, kitchen/dining, lounge. Partly refurbished, polished floorboards, big storage shed, 930sq of sunny, level land near transport, schools etc. Selling because we need something bigger for reverse-empty-nester (the kids are moving home!).

See link below, noting we've got much nicer pics than the agent took! (Video available upon request)

http://www.realestate.com.au/cgi-bin/rsearch?a=o&id=104967852&f=0&p=10&t=res&ty=&fmt=&header=&cc=&c=18891424&s=nsw&tm=1218335410

It's August

2008-08-03T15:08:00.004+10:00

which means I've been in Lake Macquarie for one month now. Wow! Sydney feels like a lifetime ago and I've achieved quite a bit: a new approach to life (smell the roses), a new clinic, in a couple of weeks I'll be launching Pilates Matwork classes at the Caves Beachside Hotel (watch this space) and I even think I've got a crew position lined up for the new sailing season in September!

Life is good.

Another lovely piece of philosophy follows, for you to ponder and act upon:

I shall pass this way but once;
any good, therefore, that I can do or any kindness that I can show to any human being, let me do it now.
Lert me not defer nor neglect it, for I shall not pass this way again.

Running Out

2008-07-28T14:02:00.002+10:00

This is from a recent horoscope but the philosophy I think is appropriate to all...

Running out of time? Or patience? These are self-replenishing commodities.

Just as we never run out of reasons to feel agitated, irritated or annoyed, so we never run out of potential reasons to forgive, forget, be kind and be tolerant.

Life's too dull if all we ever do is act like model citizens. It's too unhappy if we let resentments or anxieties dominate our thoughts and feelings.

Life's is short: enjoy every moment.

Source: www.cainer.com

The straw that broke the camel's back

2008-07-21T18:13:00.001+10:00

Once upon a time in a land far, far away, a merchant needed a camel to transport straw to another city. Since each piece of straw weighed no more than a feather, the merchant did not anticipate the rest of the story. As each piece of straw was put on the camel's back, the camel never complained. The camel said to his master, "I can handle this. I have lots of energy. I am strong, and after all, it is my responsibility to carry the straw."

Well, we all know what happened. The camel never complained, it did what camels are suppose to do, and the addition of one final blade of straw buckled the knees of the camel, broke its back, and he slumped to the desert floor. This is a famous story which fits into many of the themes on our stress blog. Some of the themes which I derive from the story are as follows.

The camel, like many of us, never learns to say "no." He did what he was supposed to do as do many of us and it took its toll on his health and well-being.

The camel, like many of us, did not know its limits. We only have so much strength, we only have so much time, and we only have so much energy. If we continue to say "yes" to everything, we are set up for the same fate as the camel.

The camel did not strike a compromise with his master. There were no discussions of limits; there were no discussions of dividing up the burden to use other camels; there was no attempt to negotiate with the master a better way to deliver the product or to complete the task.

So, what other lessons do you find in the power walk of the camel? In a sense, each of us is a camel with responsibilities and tasks and very clear limits. What have some of us learned so that we do not go down the same road as our camel brethren?

Resource: By Edward T. Creagan, M.D.
Published on 2/7/08 at http://www.mayoclinic.com/health/stress-blog/MY00152

New Location!

2008-07-11T09:38:00.003+10:00

I've said good-bye to Sydney and am settling in nicely to east Lake Macquarie and, as of this morning, have a clinic to work from! Details are:

Location Address:

Wellness Massage
Shop 10, Swansea Arcade
172 Pacific Hwy
Swansea NSW 2281

it's located behind the Amcal Chemist, opposite the Post Office and there's a carpark out the back. All very handy.

Phone: 0419447224
or book online at

Operating hours for massage and reiki:

Mon, Tue, Thur, Fri - 12noon – 7pm (earlier appointments available by request)

Saturday – 9am – 2pm

Wednesday – mobile appointments only 9am – 12 noon

Sunday – closed

Rates:

30 minutes - $40

45 minutes - $50

60 minutes - $60

90 minutes - $80

EFTPOS & Credit card (Visa, Mastercard only) available

10% pensioner discount available, please advise at time of booking and bring your pensioner ID to your appointment.

Of course my long-standing referral and loyalty fee will still operate, with only a little change. I'm now offering:

* 10% discount off your session when someone you refer to me has taken a session: this is accruable if you wish; and

* Purchase and pay for a block of five sessions to be taken within a six month period and you get 10% off the total value.

I look forward to seeing you at the clinic soon.

On the shores of Lake Macquarie

2008-07-08T17:11:00.007+10:00

... well, sort of. Lovely view from my driveway at least!
The flat is functional, rather pre-loved but will comfortably fill the gap for awhile.

I'm getting myself organised and have the option of space at the local Chiropractors plus seeing another clinic option in Swansea on Thursday, so hope to be working next week, which my bank account will be pleased with. Not having to spend much on food mind you: Mum's gourmet cooking brings a smile to anyone's face.

Here are some pics of my new place:

View from the driveway -

Sunset

Twilight

Lounge

Bedroom

there's a second bedroom, bathroom and kitchen of course!

Will be back soon with more health topics.

Smiggins Holes 2010

2008-06-29T13:46:00.004+10:00

I'm on the hunt and hoping you can help, or may know of someone that can help.

I'm wanting to get hold of "Smiggins Holes 2010" campaign merchandise, as promoted by Roy & HG on the "Ice Dream" at recent Winter Olympics telecasts.

I'll consider all merchandise but am specifically looking for women's medium top. Prefer unused but will consider "as new". Or, if you have the t-shirt and can't bear to part with it, could you scan it for me so I can mock-up a tshirt?

This is for a farewell gift for a friend and I've tried every avenue and failed, so I'm hoping someone in cyberspace is listening.

Tears Can Provide Powerful Pain Relief

2008-06-25T08:02:00.002+10:00

If you suffer with chronic pain from any source, crying about it may offer a fast route to temporary relief.

You'd be surprised to see how many people cut themselves off from their emotions and refuse to cry. It's easy to understand this of men who grow up hearing "Big boys don't cry!" so steel themselves against tears, even during excruciating pain.

But it's also common in women, especially women who held jobs with managerial responsibility. That's because women who run their own business or have management positions in corporations often feel the same pressures men do to suppress honest emotions.

Suppressing emotions can cause problems-especially for people with chronic pain. Stress builds up. Muscles tighten. And pain increases. Cry, and the stress is released. "Tears," said author Albert Richard Smith, "are the safety valve of the heart when too much pressure is laid on it."

But don't brush this off by saying it's "just" stress relief. Crying is one of the systems nature gives us for reducing pain and the way it does it is so multifaceted as to seem almost magical.

The human brain is capable of releasing uncounted numbers of chemicals, and to release them in combinations that may number into the thousands. Crying is one of the signals that tell the brain it's time to begin releasing chemical compounds. And the compounds it chooses to release actually depend on the reason you are crying!

That's right-tears of joy actually have a different chemical composition then tears of pain.

Tears of pain induce the brain to release chemicals that help us relax, reduce stress and decrease our sensitivity to pain. That's why we often feel so much better after we cry.

There's a reason children sit down and sob when they cut a finger or scrape a knee. Children, still unshaped by social pressure, do what comes naturally. It's only as adults that we learn to let our conscious minds stand in the way of our unconscious and very instinctive abilities to heal ourselves.

Next time you feel the grip of pain, or feel overwhelmed by the havoc that pain has brought to your life, sit down and let yourself cry. Nature wants you to.

Article Source: http://EzineArticles.com/?expert=Bonnie_Boots

Cold n Flu Fighters

2008-06-15T12:05:00.006+10:00

Obviously eating well, exercising every day and getting enough sleep is integral to staying healthy, but what should you do when you're "under attack" with a cold or the dreaded flu? Here are some tips:

Supplement Your Diet

Vitamin C helps increase the production of disease-fighting white blood cells and antibodies.

Vitamin E also helps immunity cells produce antibodies.

Echinacea fires up your immune system to help prevent/treat attack.

Beta-Carotene converts in the body into Vitamin A and helps in the production of infection-fighting cells.

Zinc increases the ability of white blood cells to fight infection.

Selenium helps prevent cellular damage by free radicals.

Exercise is great to reduce stress, improve sleep and aid weight management HOWEVER if you've got a "bug" is best to cut out or cut back on exercise until your immune system has recovered (physical activity causes a level of stress on the body). "Soldiering On" is NOT the way to quickly recover - if you're unwell, treat your body nicely and let it rest.

Sleep rejuvenates your body and helps your immune system function. Deep sleep stimulates the thymus gland to produce T-cells which help reject foregin substances and produces antibodies to fight infection. Aim to get 7-8 hours quality sleep a night. Sleeping helps you de-stress...

Stress triggers the release of adrenaline and cortisol hormones that will reduce your boyd's ability to produce antibodies - that's why highly-stressed people offers get more colds and suffer digestive upsets.

Resource: 'liveitup' Winter 08 magazine, published by Blackmores. Information supplied by Andrew Cate, Nutritionist.

Moving On!

2008-06-15T12:05:00.002+10:00

I’ve been labouring about how to say this for awhile now, so have decided to just come right out and let you know I’m moving on!

Events have culminated to indicate it’s time for a change, so I am heading to the lovely (East) Lake Macquarie area, 2 hours north of Sydney, just south of Newcastle.
My last clinic date at Milsons Point will be Monday 30 June.

I fully realise that this new location isn’t going to be convenient for the majority of my wonderful clients, so I have arranged for a highly-respected colleague, Raymond Hulands, to look after you in the future.

Ray has been my massage therapist for the last couple of years and I’m sure that speaks for itself, but by way of introduction:

He has been a massage and soft tissue therapist for 12 years and has worked alongside therapists from the AIS and ACT Academy of Sport and contracted to various professional NRL teams as well as elite athletes of the Australian Provincial Baseball team, Australian Mens Hockey team, Australian Masters Games, cast of the musical ‘Priscilla, Queen of the Desert’ and members of Opera Australia. His skills include:
• Assessment, treatment and management of workplace, sport & general injuries
• Hands-on treatment techniques to alleviate aches, pains and injuries
• Postural education
• Home and gym based rehabilitation programs
• Stretch and Strengthening programs

You are welcome to continue reading this blog for useful health tips. Other contact information will be updated on my website as it comes to hand www.balm-energy.com.au Do please pass on my details to any friends and colleagues you may have in the area, and, of course, if you happen to find yourself on the scenic coast road north, Lake Macquarie is a lovely place to Stop.Revive.Survive.

Tax Tips

2008-06-14T08:11:00.003+10:00

In Australia "Tax Time" is on the doorstep, so here's some information to help you come out on top -

1. Claim all the deductions you can that came about as a result of producing income or carrying on a business. Consider self-education fees, home office expenses, subscriptions and travel expenses. Receipted of course.

2. Delay income and bonuses until after July 1. Tax rates will be indexed as of the new financial year, which means you will pay a lower rate of tax on income next year.

3. Donate to your favourite charity. Any donations of $2 to a registered charity are tax deductible.

3. Make a super. contribution for your spouse. If they earn less than $13,800, you can make up to a $3k contribution and reduce your tax by up to $540.

4. Maximum your super. Salary sacrifices are taxed at only 15% when paid into your fund and reduce your assessable income.

5. Take out health insurance that includes hospital cover. If you earn more than $50k you will be charged 1% of your income otherwise.

6. Pay the premium of an income protection policy. Premiums are tax deductible and by paying now you'll get the tax deduction this year.

Special tip from me: talk to your accountant about claiming massage as "stress management". It can be done.

Note: The ATO has advised if will be paying special attention to the following industries, so make sure your records are in order and claims are legitimate:

Tourism workers, travel consultants and guides
Fitness and sporting industry employees
Construction industry & mining site employees
Guards and security employees.

Resource: 'Business Chicks Latte' magazine Jun/Jul 07. The information was provided by tax professionals Vanessa Hillier of Sentinel Wealth Management & Anthony Bell of Bell Partners.

Online bookings available

2008-06-05T12:58:00.003+10:00

I've just signed up with ClickBook so you can now book your session with me online!
.... of course, phone or text will continue to be accepted.

Find me at www.BALM-ENERGY.clickbook.net

How to ruin a relationship in one night

2008-05-31T11:00:00.003+10:00

.... AKA SNORING! It can reduce the quality of your sleep as well as anyone within ear shot.

What causes snoring?

As you doze off and progress from a lighter sleep to a deep sleep, the muscles in the roof of your mouth (soft palate), tongue and throat relax. The tissues in your throat can relax enough that they vibrate and may partially obstruct your airway.

The more narrowed your airway, the more forceful the airflow becomes. Tissue vibration increases, and your snoring grows louder. Snoring may be an occasional problem, or it may be habitual.

What contributes to snoring? A variety of factors can lead to snoring, including:

Your anatomy. Having a low, thick soft palate or enlarged tonsils or tissues in the back of your throat (adenoids) can narrow your airway. Likewise, if the triangular piece of tissue hanging from the soft palate (uvula) is elongated, airflow can be obstructed and vibration increased. Being overweight contributes to narrowing of your airway.

Alcohol consumption. Snoring can also be brought on by consuming too much alcohol before bedtime. Alcohol relaxes throat muscles and decreases your natural defenses against airway obstruction.

Nasal problems. Chronic nasal congestion or a crooked partition between your nostrils (deviated nasal septum from a formerly broken nose) may be to blame.

Sleep apnoea. Snoring may also be associated with obstructive sleep apnoea. In this serious condition, your throat tissues obstruct your airway, preventing you from breathing. Sleep apnoea is often characterized by loud snoring followed by periods of silence that can last 10 seconds or more. Sometimes, complete obstruction does not occur, but rather, while still snoring, the airway becomes so small that the airflow is inadequate for your needs. Eventually, the lack of oxygen and an increase in carbon dioxide signal you to wake up, forcing your airway open with a loud snort or gasping sound. This pattern may be repeated many times during the night and results in continual tiredness as you're not getting enough quality sleep.

What To Do?
First stop losing weight, avoiding alcohol close to bedtime and changing sleeping positions (to sleep on your side) may help.

Nasal congestion is a common trigger for snoring. Horseradish, wasabi, garlic and vitamin C may just help ease this.

Sleep apnoea is a serious condition and you should talk to your doctor about testing. A previously broken nose can be corrected with day surgery.

Resource: http://www.mayoclinic.com/health/snoring/DS00297/DSECTION=1

Vegetarian Sources of Protein

2008-05-18T12:13:00.004+10:00

One of the biggest issues in losing weight and/or changing body shape (muscle toning) is getting enough protein. Most of us don't get close enough - the formula is 1.5gr of pure protein per kilo of body weight eg if you're 65kg you need 95-100gr of pure protein per day.

Pure protein, however, is NOT food weight and 100gr of meat, fish, chicken will give you 20gr of pure protein. One egg = 5gr.

For cholesterol reasons alone, we need to be considerate of how much animal fats we consume and those that select a vegetarian diet need to be thoughtful of how much protein they are ingesting.

Also, don't forget, if you are increasing your protein intake you'll need to drink more water, as protein takes more liquid to be well processed by the body.

If you're a meat-eater, usually two serves per day of 'meat' is okay (preference should be fish then chicken then red meat). Note, a serve is about the size of a pack of cards, but this will only give you 40-50gr of pure protein, so where does the balance come from?

Plant foods contain the same eight amino acids as animal foods do, only in differing amounts. As long as you are getting enough calories from a healthy diet, plant foods give you all the amino acids you need, by themselves or in combination with one another.

Foods listed below are considered complete proteins, meaning they contain all of the essential amino acids:

Nuts

Soy foods, such as tofu, tempeh, miso, and soy milk

Sprouted seeds -- each type of sprout has differing proportions of nutrients, so it's best to eat a variety of them and eat them 'young'.

Grains, especially amaranth and quinoa, are highest in protein and are high-quality proteins

Beans and legumes, especially when eaten raw (avoid peanuts though).

Spirulina and chorella (blue-green algae), which are over 60 percent protein. You can buy this capsule form if you find the powder unpalatable.

Common Sources of Essential Amino Acids

Histidine: Apple, pomogranates, alfalfa, beets, carrots, celery, cucumber, dandelion, endive, garlic, radish, spinach, turnip greens.

Arginine: Alfalfa, beets, carrots, celery, cucumbers, green vegetables, leeks, lettuce, potatoes, radishes, parsnips, nutritional yeast.

Valine: Apples, almonds, pomegranates, beets, carrots, celery, dandelion greens, lettuce, okra, parsley, parsnips, squash, tomatoes, turnips, nutritional yeast.

Tryptophan: Alfalfa, brussel sprouts, carrots, celery, chives, dandelion greens, endive, fennel, snap beans, spinach, turnips, nutritional yeast.

Threnoine: Papayas, alfalfa sprouts, carrots, green leafy vegetables such as celery, collards, kale, and lettuce (especially iceberg), lima beans, laver (Nori -- a sea vegetable).

Phenylalanine: Apples, pineapples, beets, carrots, parsley, spinach, tomatoes, nutritional yeast.

Methionine: Apples, pineapples, Brazil nuts, filberts, brussels sprouts, cabbage, cauliflower, chives, dock (sorrel), garlic, horseradish, kale, watercress.

Lysine: Apples, apricots, grapes, papayas, pears, alfalfa, beets, carrots, celery, cucumber, dandelion greens, parsley, spinach, turnip greens.

Leucine: Avocados, papayas, olives, coconut, sunflower seeds.

Isoleucine: Avocados, papayas, olives, coconut, sunflower seeds.

Written by: Thomas Stearns Lee, NMD
Resource: http://www.naturodoc.com/library/nutrition/protein.htm

UK Bed & Breakfast

2008-05-18T12:13:00.000+10:00

The Guardian website has just launched a rather excellent interactive guide to B&Bs around England, Wales and Scotland:

http://lifeandhealth.guardian.co.uk/bedandbreakfastdirectory/interactive/0,,2278385,00.html

All tastes & budgets are catered for: quirky, traditional, extravagant and cheap ‘n cheerful..... Will that be kippers or full-English?

The buck stops with us

2008-05-10T11:37:00.002+10:00

Every once in awhile there is a quote that hits home, for example:
'As we think so we become', and 'Our attitude creates reality'
In other words, our reaction to a situation determines the amount of stress we will have. So, what does this mean from a practical standpoint?

If we become upset, angry, or disappointed over an event, a person, or a circumstance, we are giving up our peace of mind and our serenity to that person, to that event, or to that situation. If I am stuck in traffic and I am running late for an appointment and if I am frustrated and angry, I have given up my serenity and my peace of mind to a traffic jam over which I have no control.

If any of us doubt this wisdom, let us repeat tomorrow morning, "I will have a lousy day," five times. Guess what, this will become a self-fulfilling prophecy. On the other hand, if we tell ourselves this will be a day of miracles and something wonderful will happen, the probability is much greater that yes indeed it will be creative and a fulfilling day.

So, I think we are learning from each other that there are no simple solutions, there are no quick fixes, but by reframing the way we view a problem we can better retain our serenity and peace of mind because after all, if our health deteriorates, nothing else really matters.

The buck does stop with us and to a very real extent we need to be proactive and assertive in securing, maintaining, and nurturing our physical, spiritual, and emotional well-being.

Written by Edward T. Creagan, M.D.
March 18, 2008 and published on http://www.mayoclinic.com/health

Keep It Local

2008-05-07T15:58:00.003+10:00

Firstly, I need to state I'm a swinging voter and would generally refer to myself as a watermelon (green on the outside, red on the inside), but I'm rather peeved at the current State (Labor) government in NSW.

They've in in government for a mighty long time and have stuffed up health, education and transport. Currently they've got their sights on selling the electricity infrastructures and keeping their mitts on monies paid by developers as part of their project fees: this money, in the main, currently goes to local services as supplied by the local governments.

There's a statewide campaign running, called Keep It Local.
I urge you to make your voice heard: it might be your last chance-

http://www.keepitlocal.org.au/index.php

bright ideas for staying alert and active in the afternoon.

2008-05-05T11:55:00.003+10:00

Jump the slump with these bright ideas for staying alert and active in the afternoon:

Avoid a huge carbohydrate lunch, such as a big bowl of pasta or rice. Instead have protein and vegetables. In winter this could be a chicken or bean vegetable soup, and in summer, a salad with chicken, beans or fish. It's the protein that makes you feel full.

Reduce the size of your meals so the digestive system does not become overburdened and drain you of energy.

Try to eat lighter foods or smaller portions more often (having something approx. every 4 hours).

After eating lunch, go for a short walk. Even five minutes will help the digestion process. If you are in an office, leave your desk hourly to assist circulation to the brain and limbs... walk the long way to the loo or kitchen, visit a colleague rather than sending an email/phoning.

Mid-morning or afternoon snack on high protein healthy choices such as nuts and seeds. Almonds, brazil nuts, pecans, walnuts, sunflower, sesame, and pepitas are all good choices, as is a boiled egg, a small tin of tuna, natural yogurt with apple and pear, or a protein drink.

Avoid eating sugary snacks or caffeinated drinks mid-morning or as a rescue effort in the afternoon. These will only worsen the slump.

At the first sign of fatigue, drink a huge glass of filtered water. We often mistake signals from thirst receptors as hunger. Make sure you are drinking water throughout the day - in Winter try warm water with slices of ginger or lemon - herbal teas are good too.

Slumps may be due to mild food intolerances. If you suspect this to be the case, try writing a food diary for a week to observe any patterns in your energy which directly relate to your diet and discuss with a nutritionist.

Take the time to chew your food properly to assist digestion. Chewing brings about greater awareness, relaxation and faster satiety. Avoid eating lunch at your desk, in front of the TV as the digestive system works better when you are relaxed.

If you take a multivitamin or vitamin B complex, take it with lunch so you feel the benefits in the afternoon.

Put sleep first. Nothing will stop an afternoon slump if you are not sleeping properly or not getting a full eight hour quota per night.

Exercise improves energy levels out of sight. To get started, make appointments with yourself for three or more 30-minute sessions a week – it could be running, swimming, yoga, walking, or a combination of all four.

Resource: http://www.blackmores.com.au/News/Detail.aspx?ArticleId=9233
First published 14/4/08.

Make Colds Less Common

2008-05-04T12:21:00.003+10:00

Winter, in the Southern Hemisphere, is on the door-step and Sydney has had a cold and damp Autumn to date, so here are a few tips on avoiding or managing the "common cold" - common because lots of people get them, particularly in Winter when we live indoors and closer together.

Colds spread by touching hands or solid objects that are contaminated by one of more than 200 viruses, or by breathing in droplets from sneezes or coughs. A cold is an infection of the repiratory tract and usually gets better on its own in 5-7 days. Symptoms include sneezing, coughing, sore throat and blocked or runny nose: the cough is often the last symptom to resolve and may take 2 weeks or longer. Antibiotics do not help colds as they don't work on viruses and the best treatments are rest, staying warm and drinking lots of fluids.

If you got a gold, good manners for keeping germs to yourself are:
* cover your mouth when sneezing or coughing
* use tissues, rather than hankerchiefs, to blow your nose and dispose of the tissue appropriately after use
* wash your hands with soap regularly, especially after blowing your nose or before preparing / eating food
* avoid sharing cups, glasses, cutlery
* keep your hands away from your eyes, nose and mouth (the hand transfers the contaminant).

Often the common cold is mistaken for flu (influenza). Flu however has a very sudden onset with a high fever and symptoms include body aches, shivering, sweating and throat and lung irritation. General vaccines are available to help ward off the flu and now is the time to get a shot, particularly if you are elderly, have chronic illnesses or closely with the public (health workers, teachers, bus drivers etc).

Resource: Frank Bazik, Royal North Shore Hospital, story in Mosman Daily 1/5/08

The Top Ten Unfounded Health Scares of 2007

2008-04-27T10:22:00.003+10:00

I'm sure like most of you, I get scores of spam and hoax emails, which I try to ignore. When, however, they are related to health issues, I try to research the information for validity (and usually fail to find 'evidence'). This article then, piqued my interest...

Unfounded health scares have been with us for a long time, from a panic over chemicals on cranberries in the 50s to the hysteria over Alar on apples in the late 1980s. Here's a list of the ones we considered most ridiculous in 2007:

Scare #1: There's deadly lead in lipstick. Not true -- the tiny amounts are harmless.

Scare #2: Fluoridated water jeopardizes your health. Nope -- it promotes dental health.

Scare #3: Red meat and processed meat increase cancer risk. Hogwash -- the studies involved people eating huge amounts and leading very sedentary lives. Meat is fine in a balanced diet.

Scare #4: The chemicals used to make Teflon cause low-birth-weight babies. No way -- the variations in weight in the studies are too small to draw such conclusions.

Scare #5: Nitrites in cured meat cause lung disease. Baloney -- super-high exposure of rats to a related chemical may cause cancer, but that's not relevant to us.

Scare #6: Roses contain toxic pesticides. Here's a better idea -- stop and smell the roses.

Scare #7: Rubber duckies are toxic to kids because of chemicals called phthalates. Another attempt to get attention by frightening parents.

Scare #8: Vaccines cause autism. Nope -- many studies have shown small traces of vaccine preservative aren't harmful to kids.

Scare #9: Office printers are as hazardous as secondhand smoke. No, no, no -- they're only comparable in that you can arbitrarily lump smoke and printer particles together as "pollution."

Scare #10: Water bottles cause cancer. Drink up -- virtually no trace of the relevant chemicals leaches into your water.

For details on these and other nonsensical scares, visit our site: www.acsh.org and until then, the American Council on Science and Health advises you to remain calm and skeptical.

Posted 02/29/2008 by The Medscape Journal of Medicine.
Presenter: Elizabeth M. Whelan, ScD, MS, MPH of the American Council on Science and Health.

The Wonders of Baking Soda

2008-04-26T12:27:00.004+10:00

Recently I went on a search for how to clean my very wiffy Birkenstocks, which I wear almost exclusively November-April, and came across a Q&A Forum that advised to:
make a thick paste of baking soda and (a little) water, smear over the liner, let dry, rinse off and dry again. It worked a dream!

So, after my friend KGB nearly went A over T last night on my slippery walkway, thought I see what I could find as a "natural" solution. I came across this this gem
http://www.waukeshacounty.gov/WorkArea/downloadasset.aspx?id=4742 and used the "Drain Cleaner" option. Again, great results.

My only gripe? I can only find Bicarb/Baking Soda in small packets and would like a couple of kilos under my sink!

ANZAC Day

2008-04-25T11:55:00.002+10:00

Lest we forget ...

The Anzac on the Wall
I wanderer thru a country town, 'cos I had some time to spare,
And went into an antique shop to see what was in there.
Old Bikes and pumps and kero lamps, but hidden by it all,
A photo of a soldier boy - an Anzac on the Wall.

'The Anzac have a name?' I asked. The old man answered 'No,.
The ones who could have told me mate, have passed on long ago.
The old man kept on talking and, according to his tale,
The photo was unwanted junk bought from a clearance sale.

'I asked around,' the old man said, 'but no one knows his face,
He's been on that wall twenty years... deserves a better place.
For some one must have loved him, so it seems a shame somehow.'
I nodded in agreement and then said, 'I'll take him now.'

My nameless digger's photo, well it was a sorry sight
A cracked glass pane and a broken frame - I had to make it right
To prise the photo from its frame I took care just in case,
Cause only sticky paper held the cardboard back in place.

I peeled away the faded screed and much to my surprise,
Two letters and a telegram appeared before my eyes
The first reveals my Anzac's name, and regiment of course
John Mathew Francis Stuart - of Australia 's own Light Horse.

This letter written from the front... my interest now was keen
This note was dated August seventh 1917
'Dear Mum, I'm at Khalasa Springs not far from the Red Sea
They say it's in the Bible - looks like a Billabong to me.

'My Kathy wrote I'm in her prayers... she's still my bride to be
I just cant wait to see you both, you're all the world to me.
And Mum you'll soon meet Bluey, last month they shipped him out
I told him to call on you when he's up and about.'
'That bluey is a larrikin, and we all thought it funny
He lobbed a Turkish hand grenade into the Co's dunny.
I told you how he dragged me wounded, in from no man's land
He stopped the bleeding closed the wound with only his bare hand.'
'Then he copped it at the front from some stray shrapnel blast
It was my turn to drag him in and I thought he wouldn't last.
He woke up in hospital, and nearly lost his mind
Cause out there on the battlefield he'd left one leg behind.'
'He's been in a bad way Mum, he knows he'll ride no more
Like me he loves a horse's back, he was a champ before.
So Please Mum can you take him in, he's been like my own brother
Raised in a Queensland orphanage he' s never known a mother.'

But Struth, I miss Australia Mum, and in my mind each day
I am a mountain cattleman on high plains far away.
I'm mustering white-faced cattle, with no camel's hump in sight
And I waltz my Matilda by a campfire every night
I wonder who rides Billy, I heard the pub burnt down
I'll always love you and please say hooroo to all in town'.
The second letter I could see, was in a lady's hand
An answer to her soldier son there in a foreign land.

Her copperplate was perfect, the pages neat and clean
It bore the date, November 3rd 1917.
'T'was hard enough to lose your Dad, without you at the war
I'd hoped you would be home by now - each day I miss you more'

'Your Kathy calls around a lot since you have been away
To share with me her hopes and dreams about your wedding day.
And Bluey has arrived - and what a godsend he has been
We talked and laughed for days about the things you've done and seen'

'He really is a comfort, and works hard around the farm,
I read the same hope in his eyes that you won't come to harm.
Mc Connell's kids rode Billy, but suddenly that changed.
We had a violent lightning storm, and it was really strange.'
'Last Wednesday, just on midnight, not a single cloud in sight,
It raged for several minutes, it gave us all a fright.
It really spooked your Billy - and he screamed and bucked and reared
And then he rushed the sliprail fence, which by a foot he cleared'

'They brought him back next afternoon, but something's changed I fear
It's like the day you brought him home, for no one can get near.
Remember when you caught him with his black and flowing mane?
Now Horse breakers fear the beast that only you can tame,'
'That's why we need you home son' - then the flow of ink went dry-
This letter was unfinished, and I couldn't work out why.
Until I started reading, the letter number three
A yellow telegram delivered news of tragedy,
Her son killed in action - oh - what pain that must have been
The Same date as her letter - 3rd November 17
This letter which was never sent, became then one of three
She sealed behind the photo's face - the face she longed to see.

And John's home town's old timers - children when he went to war
Would say no greater cattleman had left the town before.
They knew his widowed mother well - and with respect did tell
How when she lost her only boy she lost her mind as well.
She could not face the awful truth, to strangers she would speak
'My Johnny's at the war you know, he's coming home next week.'
They all remembered Bluey he stayed on to the end.
A younger man with wooden leg became her closest friend.

And he would go and find her when she wandered old and weak
And always softly say 'yes dear - John will be home next week.'
Then when she died Bluey moved on, to Queensland some did say.
I tried to find out where he went, but don't know to this day.
And Kathy never wed - a lonely spinster some found odd.
She wouldn't set foot in a church - she'd turned her back on God.
John's mother left no Will I learned on my detective trail.
This explains my photo's journey, of that clearance sale.
So I continued digging, cause I wanted to know more.
I found John's name with thousands, in the records of the war.
His last ride proved his courage - a ride you will acclaim
The Light Horse Charge at Beersheba of everlasting fame.
That last day in October back in 1917
At 4pm our brave boys fell - that sad fact I did glean.
That's when John's life was sacrificed, the record's crystal clear
But 4pm in Beersheba is midnight over here......
So as John's gallant sprit rose to cross the great divide,
Were lightning bolts back home, a signal from the other side?
Is that why Billy bolted and went racing as in pain?
Because he'd never feel his master on his back again?
Was it coincidental? same time - same day - same date?
Some proof of numerology, or just a quirk of fate?
I think it's more than that you know, as I've heard wiser men,
Acknowledge there are many things that go beyond our ken

Where craggy peaks guard secrets neath dark skies torn asunder,
Where hoofbeats are companions to the rolling waves of thunder
Where lightning cracks like 303's and ricochets again
Where howling moaning gusts of wind sound just like dying men
Some Mountain cattlemen have sworn on lonely alpine track,
They've glimpsed a huge black stallion - Light Horseman on his back.
Yes Sceptics say, it's swirling clouds just forming apparitions
Oh no, my friend you can't dismiss all this as superstition.
The desert of Beersheba - or windswept Aussie range,
John Stuart rides on forever there - Now I don't find that all strange.
Now some gaze upon this photo, and they often question me
And I tell them a small white lie, and say he's family.
'You must be proud of him.' they say - I tell them, one and all,
That's why he takes - the pride of place - my Anzac on the Wall.

(attributed to "Dave")

Earth Day - 22 April

2008-04-19T18:18:00.001+10:00

On 22 April join people around the world by taking 2 minutes to focus on the feeling of appreciation and gratitude for our fabulous planet:

http://www.heartmath.org/million_hearts/

ENERGY SLICE

2008-04-05T18:39:00.004+11:00

Here's a quick 'treat' recipe, that's healthy for you:

INGREDIENTS
1/2 cup unprocessed bran
1/4 cup shredded coconut
1/2 cup wholemeal plain flour (or other flour if your allergic to wheat etc)
1/4 cup raw sugar (optional and not really needed)
1 cup of rolled oats
1/4 cup seasame seeds
1 cup of chopped nuts (pecan, walnut, brazil, almond - your favourite)
3/4 cup sultanas
1/2 cup butter (melted)
1 tablespoon honey
2 eggs (lightly beaten)

METHOD
Preheat oven to moderate (about 170C if fan-forced)
Lightly grease or line at 28cm x 18cm slice tin

Melt the butter and still in the honey
In a large bowl, combine all the dry ingredients
Pour in the butter & honey mix and the beaten eggs
Mix thoroughly
Press firmly into slice tin and cooked for 20-25 minutes or until golden brown.
Remove from oven, allow to cool for 5 minutes the slice (I do 3 x 6)
Allow to cool fully before removing from tin
Store in airtight container (if you need, I swear it won't last long though!)

Enjoy

Kirribilli: my home

2008-04-01T15:07:00.004+11:00

From the 25m pool deck, across the Olympic pool - close enough to the Harbour to touch

View from gym window, across pool to Harbour Bridge: Inspiration in a cup!

Looking across Sydney Harbour to Kirribilli

Mobile phone manners

2008-04-01T11:39:00.002+11:00

Got this from Flying Solo (see link under 'Favourites') and wholeheartedly concur:

It’s my observation that shortly after the mobile phone was introduced to society, we rewrote the book on manners. Here are seven things about mobile phone manners that really set me off:

Checking for and responding to every call and text immediately doesn’t make you important and indispensable nor does it make you look important and indispensable. It does make you seem like a person who can’t stand to be on their own for five minutes. The off button is the most important feature of your phone – use it regularly.
It’s hard to believe, but there are some places where it is inappropriate to hear mobile phone rings/beeps and alerts. At the top of my list are restaurants, churches, movie theatres, restaurants, hospitals and did I mention – restaurants? Once again the key here is utilising the oft-forgotten off button or silent mode.
Don’t answer/make calls at the same time you are ordering your coffee or lunch. The person trying to take your order thinks you’re an idiot, and so does everyone else in the queue.
Texting has its benefits, but it’s not the medium for cancelling work meetings, social dates or relationships. It’s an easy out for those who can’t be bothered explaining themselves or having a difficult conversation. It is however, brilliant for confirming both work and social appointments
Ringtones – Anything sounding vaguely like an actual ring is acceptable. Most music clips don’t make the grade, only for the fact that the tinny quality of the phone detracts seriously from he enjoyment of the actual music. There’s no question that I would love to hear a three second riff from Rhianna’s latest (particularly but not limited to – Under my um-ber-ellaaaa, um-ber-ellaaaa , um-ber-ellaaaa) but the phone just doesn’t do it justice.
The obvious and clear exception to this is Who Let the Dogs Out, which should be installed as a default ring on all mobiles.

Under no circumstances should you use the speaker phone functionality when other people are within hearing distance. This is doubly important for any personal calls. There are no circumstances under which we want to know about the inner workings of your family feuds or current status of your relationships
Never drink and dial or drink and text – the risk of saying something you’ll regret, or something that is actually true but you never intended the other person to know – is extremely high.
Have you got any more unacceptable mobile phone manners to add?

Resource: http://www.flyingsolo.com.au/p258414457_Mobile-phone-manners.html

CUT OUT THE FIZZ

2008-03-18T13:57:00.004+11:00

I've been reading a few articles recently, not all of them new, but they all point in one direction - SOFT DRINKS ARE BAD FOR YOU.

Did you know soft-drink consumption has increased from about 47 litres a head annually in 1969 to 113 litres in 1999, according to the Australian Bureau of Statistics and industry data. And given each can includes the equivalent of 10 TEASPOONS of sugar, it's not suprising that in the US a 60% increase in soft-drink sales in the last 40 years equals the % increase of diabetes. Coincidence? I think not.

Another article also gave a link between soft-drink and the onset of gout and yet another noting there has been a 20% increase in deciduous "baby" teeth with decay among primary school children.

So, drink more water - it's healthier and cheaper!
Hint: find plain water boring? That's probably due to your sugar intake. Start with water and a squeeze of fresh fruit juice (eg lime, lemon). My personal favourite is pomegranate juice topped with soda water (30:70).

Offshore Navigation Tip

2008-02-27T13:10:00.001+11:00

When preparing for a coastal passage go onto Google Earth to check the Longitude and Latitude of each point, harbour, etc along the route and measure the distance between them.

Then set up a table with columns for point or harbour etc Waypoint, Longitude, Latitude, distance, time in hours at 6 - 7 - 8 knots.

Print out the table and put it in a plastic sleeve at the nav station so all the crew can check how far, how long and waypoints at any time with minimum mental exertion.

Courtesy of Stu Walsh via Boating Oz Feb 08

The 10 minute lunchtime workout

2008-02-27T09:40:00.006+11:00

A lack of physical activity drains your body of energy. Sitting at your desk all day hunched over your computer and sliding further into your chair results in heavy legs and a tight lower back.

Greater benefits of finding time to exercise include wellbeing and elevated moods that help us to perform at our best and cope better during stressful times. The catch-22 is that when we do get busy and stressed one of the first things to drop from our schedules is our daily exercise.

Of course, if you have injury, haven't exercised for awhile or have other concerns, take care. You should feel the work but it shouldn't cause pain. Any issues talk to your exercise leader or doctor.

Here are a few exercises to do during the day: it doesn't have to be lunchtime, also think:

* if you're on a conference call and hands-free or if you're early to a meeting;
* wasted "waiting time" eg waiting for the kettle to boil for that cuppa, waiting for transport etc
* some can be done seated, so if driving, red lights present a great opportunity.

Wall push-ups – push-ups are an excellent exercise that uses your entire upper body. If you haven’t done a push-up for a few years you might find floor push-ups a real challenge, and besides if you’re all dressed up for work, you don’t want to go lying on the floor.

Stand about an arm’s length from the wall.
Put your hands or arms on the wall, shoulder width apart.
Stand straight, feet flat on the floor, tuck in your stomach and hold your chest up.
Keep your body straight and lower yourself to do a push-up against the wall.
The slower you go, the faster you will tone your muscles.
If you find this too easy, bring your hands closer together for more of a challenge.

Squats – are excellent for toning the front and back of your legs and your buttocks.

Stand facing your desk, move your chair back so that it is a little behind you and take off your shoes if you are wearing heels.
Stand tall with your feet shoulder width apart, then keeping your back straight, push your bottom out while keeping your chest up.
Squat slowly down in this position until your bottom just touches the chair (do not sit down), then slowly stand up straight again.
Breathe in as you descend and breathe out as you come up. The objective of a squat is to push your bottom out, keeping your knees over your toes. If you have ever been skiing, just think of that position.
Do three sets of ten of these.

Pec Stretches - poor posture at the computer invariably leads to forward rounded shoulders. When this happens the Pectinus (Pecs) on the front of your chest shorten, so stretching them out is important.

Stand in a doorway with your arm at shoulder height and forearm at a ceiling pointed right-angle. Holding your body firm and straight with your stomach gently tucked in lean diagonally away. Make sure not to strain your lower back. You should feel the stretch in your chest, not your arm.

Back stretch - again that rounded posture will strain your back, so
raise your arms above your head and lock your fingers together, palms up if you like.
Gently push arms backwards and raise chest to get a strong arch in your back. Breath deeply.

These next ones you can do anytime: sitting or standing eg at home in front of the TV or at your computer, red lights etc. Hold each for 5-10 seconds and also come back to neutral before doing the next move.

Chin Retraction –
Simply drawer your chin back towards your spine. It's a tiny move and to get the correct position I recommend starting with putting a finger on your chin and gently pushing backwards. That's it.

Note: there's no head tilting involved so you shouldn't be staring at the ceiling orfloor. You may feel a "nervy" sensation in your neck and arms, this should stop when you finish the move as it is the nerves being stretched.

Neck Stretches -
Simply turn your head slowly from side to side, holding for a few seconds at the end of the turn.
Drop your ear to your shoulder (don't bring your shoulder up! sit on your hand if you need to)
Drop your chin to your chest
Drop your head backwards and feel the strain on your throat, open and close your mouth (warning: this'll make you look like a dying fish!)

Shoulder Rolls - a great one to loosen the entire shoulder girdle.
Put on fingers on your shoulders and with your elbows drawer big circles (I said BIG) preferably backwards and slowly.

Remember with exercise it is quality over quantity. And with weight-bearing exercises, the slower you go the faster you build muscle.

... and for the rest of the time, sit properly with both feet on the floor (see my link on "How to sit at a computer" under Favorites), but also get up and move at least every hour for a few minutes.

Resource: http://www.blackmores.com.au/News/Detail.aspx?ArticleId=9180
by Jennifer Jefferies

STRESS MANAGEMENT

2008-02-26T11:44:00.004+11:00

Have to thank one of those horrendous emails that circulates the world for this, but I thought it good philosophy for life:

A lecturer when explaining stress management to an audience,
raised a glass of water and asked 'How heavy is this glass of water?'
Answers called out ranged from 20g to 500g.

The lecturer replied, 'The absolute weight doesn't matter. It depends on how long you try to hold it. If I hold it for a minute, that's not a problem. If I hold it for an hour, I'll have an ache in my right arm. If I hold it for a day, you'll have to call an ambulance.

In each case, it's the same weight, but the longer I hold it, the heavier it becomes.' He continued, 'And that's the way it is with stress management. If we carry our burdens all the time, sooner or later, as the burden becomes increasingly heavy, we won't be able to carry on. ' 'As with the glass of water, you have to put it down for a while and rest before holding it again. When we're refreshed, we can carry on with the burden.'

'So, before you return home tonight, put the burden of work down. Don't carry it home. You can pick it up tomorrow. Whatever burdens you're carrying now, let them down for a moment if you can.'

So, my friend, put down anything that may be a burden to you right now. Don't pick it up again until after you've rested a while. Here are some great ways of dealing with the burdens of life:

* Accept that some days you're the pigeon, and some days you're the statue.
* Always keep your words soft and sweet, just in case you have to eat them.
* Always read stuff that will make you look good if you die in the middle of it.
* Drive carefully. It's not only cars that can be recalled by their maker.
* If you can't be kind, at least have the decency to be vague.
* If you lend someone $20 and never see that person again, it was probably worth it.
* It may be that your sole purpose in life is simply be kind to others.
* Never put both feet in your mouth at the same time, because then you won't have
a leg to stand on.
* Nobody cares if you can't dance well. Just get up and dance.
* Since it's the early worm that gets eaten by the bird, sleep late. The second
mouse gets the cheese.
* When everything's coming your way, you're in the wrong lane.
* Birthdays are good for you. The more you have, the longer you live.
* You may be only one person in the world, but you may also be the world to one
person.
* Some mistakes are too much fun to only make once.
* We could learn a lot from crayons... Some are sharp, some are pretty and some are dull. Some have weird names and all are different colors, but they all have to live in the same box.

*A truly happy person is one who can enjoy the scenery on a detour.

Have an awesome day!

Go Nuts!

2008-02-26T11:00:00.001+11:00

We've known for awhile the benefits of most nuts (excl peanuts - which are a legume, not a real nut) and I've pushed Almonds regularly but do get bored with them.

The next nut phase: Brazil Nuts

Accordingly to an article on the Blackmores ezine, Brazil nuts do wonders for our immune system and skin tone. They contain selenium, which helps strengthen the immune system’s antibody response.

In her book The Top 100 Immunity Boosters, Charlotte Haigh describes Brazil nuts as one the best sources of selenium around. This mineral, she says, is central to the action of glutathione, a free radical-suppressing enzyme [2].

What’s more, Brazil nuts are rich in omega-6 fatty acids, which ease inflammation, enhance digestion and improve our skin.

Here’s some helpful ways to work them into your diet (but be warned, Brazil nuts’ high fat content means they go rancid quickly, so don’t leave them sitting in your cupboard for too long):

* Eat raw for a simple, satisfying snack
* Process them into nut butter or milk to eat with toast and cereal
* Add to stir-fries for a crunchy punch of protein

Pilates

2008-02-08T15:12:00.000+11:00

Pilates is a body-conditioning programme designed to teach efficient movement patterns and provide general well-being using controlled exercises and deliberate breathing patterns.

Regular practice will provide you with a strong core, good alignment and functional mobility whilst providing a unique approach to body awareness, posture and stability.

Pilates exercises are generally low impact and non-aerobic so are ideal for all levels of fitness: from the injured and sedentary to fit people wanting further improvements.

Unlike a lot of other types of exercise, Pilates emphasises basic techniques that should be observed with EVERY MOVE, in short:
1. Concentration - use your brain to put bones and muscles in place and isolate moves ... think about what is happening;
2. Breathing - lateral rib breathing takes a bit of getting used to, it's essentially expanding your rib cage out to the sides;
3. Alignment (including Neutral Spine) - Pelvis, ribs, scapulae (shoulder blades), head, neck, feet all have a proper position ... before, during and after each move;
4. Corset Activation - activating specific muscles to support alignment;
5. Precision - it's quality of movement of quantity. In fact, generally you won't do more than 10 reps of any movement.

Around the world there are lots of variations on Pilates. The most popular are -
Winsor or West Coast (CA) - focusing on 'the burn' or cardio component;
East Coast (NY) - comes mainly from the dance world, where people are very flexible;
Stott (Can) - a combination of both of the above it was developed by a professional dancer and a team of sport medicine experts who introduced the neutral spine & imprint techniques;
English - the above but moving more towards the remedial;
Australian - as with lots of things, we've taken the best of the best, modified it and designed a safe, progressive program, which can be tailored to individual needs starting at the most basic and gradually making moves more challenging.

Joseph Pilates also developed a series of machines to help challenge the body. The machine most people use is called the Reformer, which is a sliding carriage with resistance springs. There is also the trap table or "Cadillac". This piece looks like a table with bars above. Personally, I strongly recommend learning fundamental moves on the mat before progressing onto the equipment (however cool it looks!). Working on a stable floor helps with control and you can then also exercise at home.

There are two big precautions in terms of Pilates:

Find a qualified teacher: Pilates is great for preventing injury and rehabilitating people who've had injuries. But if the teacher is not qualified, the opposite can be true. Don't put yourself in unqualified hands.

If you do have a back problem or other medical issue, make sure that your teacher knows about it: what it is, how long it's been going on, any other information etc. Pilates has become known for helping people with back problems. This can be true, but it is not a one-cure-fits-all.

If you bear these two precautions in mind, you should be on track to reap the benefits of Pilates.

Better Body Bits

2008-02-01T18:49:00.000+11:00

On 4 February 2008 I'll be launching my new online newsletter.
It's weekly and absolutely free and cover health & related topics. If you'd like to subscribe I'll need your email, so drop me a line at mail@balm-energy.com.au or fill out the form on my website: www.balm-energy.com.au.

Of course you're details will remain confidential and won't be shared with any third party.

Menopause

2008-01-19T14:18:00.001+11:00

.... says it all!

Sitting

2008-01-19T14:18:00.000+11:00

Following are a few guidelines for sitting - whether at work, study,

Keep the computer mouse close enough that the elbow remains close in to the body.
Do you suffer from "mouse creep", where you arm ends up extended? Then I recommend adding a little blue-tak (removeable putty) to the bottom of your mouse mat and placing it in close to the keyboard, so your elbow is at your waist. There's a high chance you will automatically keep the mouse on the mouse-pad and therefore work more ergonomically.

Distribute all frequently used desk items evenly between left and right hand’s reach

Keep feet comfortably flat on the floor - don't cross your legs. Use a foot-rest if your feet don't reach the floor.

Men: don't keep your wallet in your back pocket when sitting as it gives you an unbalanced seat.

Ensure the chair has a relatively high and straight back rest, which is well adjusted and use a lumbar support. Check the seat tilt and arm-rest height also. For more ergonomic tips check out: http://www.ergonomics.com.au/pages/400_useful_info/420_how_to_sit.htm

Do not hold the phone receiver between shoulder and ear – use a headset.
Also stand up on long phone calls, or when you don't have to be in front of your computer screen ... the change helps relieve stresses on your body.

Other things to do:
* walk the long way to the toilet, kitchen, meeting room etc;
* stretch every hour - even a few minutes will help;
* when walking, turn your hand so your thumb is pointing forward. This gently externally rotates your shoulder (backwards);
* transporting your laptop? Don't carry a heavy bag on one shoulder. Use a well-balanced back-pack, using both straps, or a bag-on-wheels;
* when travelling to or from work practise your pelvic-floor and gluteal (butt muscle) activation exercises ... both boys and girls please!

Tips to Stay Young n Happy

2008-01-14T10:48:00.000+11:00

I KNOW this is one of those clutter things on the web, but it's great philosophy! Let's practice this in 2008 (and beyond)...

1. Throw out nonessential numbers.
This includes age, weight, and height.
Let the doctors worry about them.. That is why you pay them.

2. Keep only cheerful friends.
The grouches pull you down.
(Keep this in mind if you are one of those grouches!)

3. Keep learning:
Learn more about the computer, crafts, gardening, whatever.
Never let the brain get idle.
'An idle mind is the devil's workshop.'
And the devil's name is Alzheimer's!

4. Enjoy the simple things

5. Laugh often, long and loud. Laugh until you gasp for breath.
And if you have a friend who makes you laugh, spend lots and lots of time with him or her!

6. The tears happen:
Endure, grieve, and move on.
The only person who is with us our entire life, is ourself.
LIVE while you are alive.

7. Surround yourself with what you love:
Whether it's family, pets, keepsakes, music, plants, hobbies, whatever.
Your home is your refuge.

8. Cherish your health:
If it is good, preserve it.
If it is unstable, improve it.
If it is beyond what you can improve, get help.

9. Don't take guilt trips.
Take a trip to the mall, even to a foreign country, but NOT to where the guilt is

10. Tell the people you love that you love them, at every opportunity.

--
"It's not the situation, but whether we react
(negative) or respond (positive) to the situation that's important"
Zig Ziglar

A bit about Reiki

2007-12-28T08:21:00.000+11:00

What is Reiki?
Pronounced ray-key, Reiki is a laying-on of hands healing technique thousands of years old and rediscovered in the 1800s by a Japanese Buddhist, Dr Mikao Usui.
Simply put, Reiki is the healing energy of the Universe. Your practitioner works as a conduit of this energy to restore the balances of your body, mind and emotions. This channelled energy then activates your own healing processes.
Reiki is always beneficial and never causes harm. It will work to improve the effectiveness of other types of therapy, acting to reduce any negative side-effects, shorten healing time, reduce pain and stress and help create optimism. Reiki can be given 'hands-off' so people with skin conditions or illnessess that disallow massage can receive the benefits of Reiki.

What Can I Expect in a Typical Session?
In some ways, there is no typical Reiki session—no set protocol or length of time. Reiki can be administered by anyone who has taken at least First degree training: I have trained to Level 3 (Advanced) Reiki. Moreover, there is no typical setting: a quiet place is preferable, but Reiki can be done anywhere, no matter what else is happening either around or directly to the recipient. Moments of touch from a Reiki-trained practitioner can bring comfort in an acute or emergency situation, such as the onset of the flu, or after an injury or surgery.

What is the setting?
A quiet setting where you are not disturbed is always desirable. Professional Reiki practitioners have a dedicated treatment space or are experienced in creating that space when making house calls. They frequently play soft music during the treatment as a way of masking ambient noise, but let your practitioner know if you prefer silence.

Those receiving Reiki in a hospital, hospice, nursing home, or other healthcare settings may have a shorter treatment (15 or 20 minutes), while some private practitioners give 90 minute treatments. Most sessions are somewhere between.

Is there an intake process?
Some practitioners have intake forms and/or conduct a health interview, especially if the practitioner has other training in healthcare or manual therapies, such as massage. You may be asked to sign at least a consent form.
The practitioner will explain the process, and ask if you have any specific needs. Be sure to let the practitioner know if you have a health condition that might impact your lying flat on your back or front or if you have any areas that are sensitive to touch.

What does the treatment consist of?
A complete Reiki treatment is offered to a fully clothed recipient who is lying on a treatment table or sitting comfortably supported in a chair.

Most commonly, Reiki treatment is offered through light, non-invasive touch with the practitioner’s hands placed and held on a series of locations on the head and front and back of the torso. The placement of the hands should never be intrusive or inappropriate, nor should there be any pressure.
Additional placements on the limbs can be done as needed (for example, if there is an injury or surgical scar), and some practitioners routinely do so. The Reiki practitioner can hold her hands just off the body if needed (for example, in the presence of an open wound or burn), and some practitioners always offer Reiki in this way.

What might I experience?
These are some of things people typically say after a Reiki treatment:
“I feel very refreshed and seem to be thinking more clearly.” “I think I fell asleep.” “I can’t believe how hot your hands got!” “I feel more relaxed than even after a massage.” “My headache is gone.”

The experience of Reiki is subjective, changeable, and sometimes very subtle. People often experience heat in the practitioner’s hands, but sometimes the practitioner’s hands feel refreshingly cool. Other common experiences are subtle pulsations where the practitioner’s hands are placed or cascading waves of pulsations throughout the body.

People often comment how comforting they find the experience of Reiki to be. An interesting study reported that recipients frequently feel that they are hovering in a threshold state of consciousness, simultaneously aware of their surroundings and deeply indrawn. Some people fall into a deep, sleeplike meditative state. Sometimes the experience of Reiki treatment is dramatic, while for other people, the first treatment in particular may be uneventful, although they feel somehow better afterward. The most common experience is an almost immediate release of stress.

Reiki treatment is cumulative and even people who don’t notice much the first time usually have progressively deeper experiences if they continue treatment. Besides the immediate experience of the treatment, you may notice other changes that continue to unfold as the day goes on: perhaps stronger digestion, a sense of being more centered and poised and less reactive, and sleeping deeply that night.

What should I do during the session?
Once you have taken the time to find a credible practitioner with whom you feel a rapport, what can you do to be comfortable during your Reiki experience? Not much, but here are a few suggestions:
• Ambient music is often played. You can request silence if you prefer.
• Use the rest room before your treatment so that you are able to lie down comfortably.
• Especially if you have any shyness about being touched, ask your practitioner to show you the hand placements before starting the treatment so you are very clear what to expect – or request “hands off” if you prefer.
• Let the practitioner know your needs before you start the treatment. For example, if lying flat is uncomfortable, say so. Or mention if you have had surgery recently and don’t want to be touched where the scar is still tender (the practitioner can float her hand here). If you are pregnant or have digestive complaints, it may not be feasible to lie on your stomach. Inform your practitioner.
As the session progresses, you will feel more relaxed. If you become uncomfortable, you can adjust your position at any time. Be sure to ask for anything that will add to your comfort, such as additional support under your knees or a blanket. This is your special time and your practitioner is there to help you.

Receiving Reiki is a wonderfully passive experience. Don’t try to relax, just let Reiki relax you. Your state will shift quite naturally as the treatment proceeds. Meanwhile feel free to daydream, enjoy the music, or simply observe your breath or the sensations of the treatment. Don’t fight sensations, feelings, thoughts – let your body work through them, it’s all part of the healing process.

What happens after the treatment?
Do not expect a diagnosis, as that is not part of Reiki. Some practitioners may make common sense suggestions for after-care, such as drinking water and following your body’s needs.

Although people typically leave a Reiki treatment feeling refreshed, sometimes they notice feeling more tired in the evening than usual. This is not viewed as an adverse reaction, but rather as the body’s natural healing response, something to be heeded. People commonly report a sense of calm and mental clarity and sleeping well after a Reiki treatment. Occasionally you may feel unwell – this is part of the healing process, so don’t worry, just be kind to yourself.

How many treatments should I receive?
Your practitioner may suggest a series of treatments. Four treatments is a traditional recommendation and gives you time to evaluate what benefits you are receiving. Discuss with your practitioner how best to space the treatments to suit your needs and your schedule.

In the presence of a serious health challenge, Reiki practitioners often recommend four treatments over four days. These need not be given by the same practitioner.

References:
Content sourced from: http://takingcharge.csh.umn.edu/therapies/reiki/expect
Contributor: Pamela Miles, Reiki Master; Reviewed by: Deborah Ringdahl, RN, MS, CNM, Reiki Master. Date: April, 2007

high-fat diet disrupts body clock

2007-12-27T13:39:00.000+11:00

Now that you're back from feasting over the holiday period, something to consider for your new year's resolution!

EVANSTON, Ill. --- Our body’s 24-hour internal clock, or circadian clock, regulates the time we go to sleep, wake up and become hungry as well as the daily rhythms of many metabolic functions. The clock -- an ancient molecular machine found in organisms large and small, simple and complex -- properly aligns one’s physiology with one’s environment.

Now, for the first time, a Northwestern University and Evanston Northwestern Healthcare (ENH) study has shown that overeating alters the core mechanism of the body clock, throwing off the timing of internal signals, including appetite control, critical for good health. Animals on a high-fat diet gained weight and suddenly exhibited a disruption in their circadian clocks, eating extra calories during the time they should have been asleep or at rest.

The study, which will be published in the Nov. 7 (2007) issue of the journal Cell Metabolism, also shows that changes in metabolic state associated with obesity and diabetes not only affects the circadian rhythms of behavior but also of physiology. Probing beyond the behavioral level, the researchers observed actual changes in genes that encode the clock in the brain and in peripheral tissues (such as fat), resulting in diminished expression of those genes.

These findings close an important loop in studies led by Joe Bass, M.D., assistant professor of medicine and neurobiology and physiology at Northwestern and head of the division of endocrinology and metabolism at ENH, of the relationship between the body clock and metabolism. Two years ago Bass and his colleagues reported in the journal Science that a faulty or misaligned body clock can wreak havoc on the body and its metabolism, increasing the propensity for obesity and diabetes.

Since then, knowing that genetic mutations rarely are the reason for a malfunctioning body clock, Bass has been wondering what could upset the operation of this internal timing device. What are the environmental factors or common influences that might affect the clock and in turn disrupt the sleep/wake cycle"

“Our study was simple -- to determine if food itself can alter the clock,” said Bass, senior author of the paper. “The answer is yes, alterations in feeding affect timing. We found that as an animal on a high-fat diet gains weight it eats at the inappropriate time for its sleep/wake cycle -- all of the excess calories are consumed when the animal should be resting. For a human, that would be like raiding the refrigerator in the middle of the night and binging on junk food.”

The clock-metabolism cycles feed on each other, creating a vicious loop, says Bass. Once weight gain starts, the clock is disrupted, and a disrupted clock exacerbates the original problem, affecting metabolism negatively and increasing the propensity for obesity and diabetes.

“Timing and metabolism evolved together and are almost a conjoined system,” said Bass. “If we perturb the delicate balance between the two, we see deleterious effects.”

The biological clock is central to behavior and tissue physiology. Clocks function in the brain as well as lung, liver, heart and skeletal muscles. They operate on a 24-hour, circadian (Latin for “about a day”) cycle that governs functions like sleeping and waking, rest and activity, fluid balance, body temperature, cardiac output, oxygen consumption and endocrine gland secretion.

In their study, Bass and his team studied mice with the same genetic backgrounds. After feeding them a regular diet for two weeks, they were split into two groups for the remaining six weeks, one kept on a regular diet and the other fed a high-fat diet. After two weeks, those on the high-fat diet showed a spontaneous shift in their normal pattern of activity/eating and resting/sleeping. They began to eat during their typical rest or sleep period (daylight for a mouse). The animals on a regular diet did not exhibit this behavior.

“It’s not just that the animals are eating more at regular meals,” said Bass. “What’s happened is that they actually shift their eating habits so that all excess food intake occurs during their normal rest period.”
In the study’s high-calorie, high-fat diet, 45 percent of calories was contributed by fat. For humans, a diet with no more than 30 percent of calories from fat is recommended.

The entire study was conducted in darkness so that the behavior of the animals simply reflected their internal clock; a normal animal has a very fixed daily period of just less than 24 hours. For animals on a high-fat diet, after two weeks on that diet the animals’ behavior changed: their daily period of sleep/wake was lengthened by a significant amount. This suggests, says Bass, that the central mechanism in the brain that controls the timing of the cycle of activity and rest is affected by a high-fat diet.
“Our findings have implications for human disease,” said Bass. “These basic advances in science can be applied to the studies of common disorders like obesity and diabetes. It is important to understand what happens when diet changes.”

***
In addition to Bass, other authors of the paper, titled “High-Fat Diet Disrupts Behavioral and Molecular Circadian Rhythms in Mice,” are Akira Kohsaka, of Northwestern (lead author); Aaron Laposky, research assistant professor at Northwestern’s Center for Sleep and Circadian Biology; Kathryn Moynihan Ramsey, Carmela Estrada and Corrine Joshu, of Northwestern; Yumiko Kobayashi, of Evanston Northwestern Healthcare; and Fred W. Turek, professor of neurobiology and physiology at Northwestern and director of the Center for Sleep and Circadian Biology.

The work was supported by the National Institutes of Health and Amylin-Eli Lilly Ventures Pharmaceuticals.

Source contact: Joe Bass at 847-467-5973 or j-bass@northwestern.edu
Content from: http://www.eurekalert.org/pub_releases/2007-11/nu-sfh103107.php

Hangovers

2007-12-13T12:04:00.000+11:00

People often ask me, "is there a natural hangover cure?"

Of course, the only cure is to avoid drinking altogether, but there are ways to minimise the hangover and the harmful effects of alcohol on our bodies.

WHY DO WE GET HANGOVERS? There are three main causes:

1) Alcohol is broken down in the liver into acetaldehyde, which is broken down further and excreted. Normally it is broken down quite rapidly, but if it accumulates in the body, intense feelings of nausea and illness will result.

2) Dehydration: Alcohol is a diuretic, which means it causes us to wee prolifically. Water is absorbed from the body, changing fluid balance, which partly explains the dreaded hangover headache and excessive thirst.

3) The third cause of hangover is a group of chemicals called congeners.
Congeners are toxic substances formed in the alcohol factory during the fermentation process. Congeners give some colour and flavour to the alcohol, but mostly they are bad news. In general, the darker the colour and the less expensive the alcohol, the more congeners there will be.

PREPARING FOR A BIG NIGHT OUT
Although it's hard to predict which night will be big, the following tips will help with any amount of alcohol. They are not hard to do and it's nice to be able to enjoy the day after.

Alcohol is quickly absorbed in your stomach, so it pays to have a meal before drinking. Heavier food, such as a protein or creamy meal, will slow absorption of alcohol. Taking 1 teaspoon or 3-4 capsules of slippery elm powder is a good way of 'coating' the inside of your stomach.

Before you go out, take a good multi-vitamin containing high doses of B vitamins. You should also take an extra zinc tablet and 300mg of magnesium. This will ensure you are not depleted and help reduce the symptoms of hangover.

HARM MINIMISATION
Try to match each drink with a glass of water to avoid dehydration. Carry a bottle of water with you if possible.

Avoid fizzy or sweet alcoholic drinks. The fizz increases the rate of alcohol absorption and the sweetness hides the alcohol taste so you are more likely to drink more than normal.

Aim for low-congener alcohol eg; vodka, gin, and white rum are better than dark rum, Scotch and brandy. Also, white wine rather than red.

If you are a regular drinker, have two or more alcohol-free days a week—allow your body to detoxify, replenish and repair !

LATER THAT NIGHT
Vomit if you have to! Your stomach doesn't lie. Vomiting is your body's sign that you have consumed something poisonous. Don't try to stop nature's reminder, just make sure you replace lost fluids with water ... not more alcohol!

If you have partied hard, as soon as you get home (no matter what time) drink two glasses of water and one glass of sports drink. This will you help re-hydrate and top up your electrolyte levels.

With water and sports drink, take one tablet of St. Mary's Thistle

THE NEXT DAYKeep drinking ... water, water and more water! Have another sports drink also to replace electrolytes, especially if you have any cramping.

Take your multi-vitamin as well as 300mg of magnesium, a zinc tablet and another St. Mary's Thistle tablet.

Flat ginger ale or ginger tea will help if you feel nauseous.

A cold shower or gentle swim will help, but keep out of the hot sun.

Hair of the dog is not recommended as this only prolongs your symptoms and postpones the inevitable.

Eat whatever and whenever you can, whether it's a fruit salad, banana smoothie or a big fry up.

Lastly, go for a massage. This helps alleviate headaches and speeds up the clearance of alcohol. Remember to let your therapist know if you are feeling unwell.

and, of course, give your body so rest from the chemical onslaught. Aim for 4 alcohol-free days per week and don't binge.

*****

About the author Carl Gagnon:
As well as practicing at Nature Care Wholistic and Medical Centre, Carl works as a Naturopathic Advisor with Blackmores, teaches general health and nutrition to youth in trouble and is an accredited instructor with the International Taoist Tai Chi Society. Carl is passionate about helping others improve their health in every sense.

Gout

2007-12-12T17:16:00.000+11:00

Given the "silly season" is upon us, I'd thought my first posts should be aimed at those of us who will over-indulge this month! Firstly, Gout:

Gout is an inflammatory arthritis caused by deposits of sodium urate (uric acid) in and around joints, notably the great toes. It has sudden onset and once it accumulates doesn’t go away. The affected joints show signs of warmth, redness, and tenderness often not being able to tolerate any pressure

Uric acid is a waste product of purines and gout occurs when it is not excreted effectively by the body. A diet high in meat protein and alcohol is often the cause, although kidney malfunction is also a factor.

Gout can seem to flare up without specific cause or can be brought on by factors such as being overweight, eating meats and seafood that are high in purines, taking certain medications (especially aspirin and diuretics), and drinking too much alcohol.

Risk Factors
Genetics. 10% to 20% of people with gout has a family history of the condition.

Age. Gout usually first occurs in middle-aged men and it is most often associated in this age group with obesity, high blood pressure, unhealthy cholesterol levels and heavy alcohol use. Gout can also develop in older people, when it occurs equally in men and women.

Gender. Men are significantly at higher risk for gout which typically strikes after 20 to 40 years of persistent hyper-uricemia (excessive uric acid blood levels). Women's uric acid levels approach that of men after menopause, so symptoms in women generally appear after the age of 50.

Alcohol Use. Alcohol use is highly associated with gout in younger adults and binge drinking particularly increases uric acid levels and overloads the kidneys.

Obesity. Research reports a clear link between body weight and uric acid levels. Obesity may be an especially important risk factor for gout in men. Children who are obese may have a higher risk for gout in adulthood.

Medications. The use of diuretics, which are agents used to treat high blood pressure, are highly associated with gout. Low-dose aspirin, niacin, cyclosporine, tuberculosis medications and others can also cause elevated uric acid levels in the blood and lead to gout. Furthermore, certain diseases lead to excessive production of uric acid in the body.

Medical conditions. Certain diseases and medications make it more likely that you'll develop gout. These include untreated high blood pressure (hypertension) and chronic conditions such as diabetes, high levels of LDL (‘bad’ cholesterol) and narrowing of the arteries (atherosclerosis). Surgery, sudden or severe illness or injury, and immobility due to bed rest also can increase uric acid levels. Also chemotherapy treatments for cancer may increase the breakdown of abnormal cells, releasing large amounts of purines into the blood.

Treatment through Diet
Foods that are high in purines, and therefore should be limited in the diet, include:
· red meat especially organ meats eg liver, kidney, brain, sweetbreads, meat gravies and broths;
· peas, asparagus, mushrooms, peanuts;
· Some fish eg anchovies, sardines, crab, herring, mackerel and all shellfish.

It is recommended that you eat no more than 180gr of animal protein daily. Alternative protein sources include soybeans, tofu, some nuts (not peanuts!)

To reduce acidity and inflammation eat plenty of:
· Raw fruit, vegetables, especially celery and tomatoes;
· grains, seeds, and nuts (eg walnuts);
· Dark red and blue berries (eg blueberries, blackberries, and cherries) as they contain chemicals that assist in reducing inflammation and neutralizing excess acidity;
· Certain fatty acids found in cold water fish (eg, salmon), flax or olive oil may have some anti-inflammatory benefits.
· Ginger, turmeric and Bromelain (derived from pineapple) contain anti-inflammatory agents;
· Vitamin E, selenium and aspartic acid may be beneficial in both prevention and treatment of gout.
· Drinking plenty of water and herbal teas helps remove crystals from the body by diluting urates.

These are just some of the alternative gout treatments available today, many of which can be combined with medication or other alternative gout remedies.

Gout is a serious condition. If untreated, it can cause severe and irreversible damage. There is no cure for gout...however, with proper care, gout can be no more life-threatening than the common cold.

This information is of a general nature only and should not be used to replace individual medical advice. You are urged to talk with your GP or healthcare practitioner before trying any of these gout treatments.

For more interesting reading please visit my website www.balm-energy.com.au
click on Better Body Bits where you'll find a selection of pdf articles.

References [accessed 26/5/06]:
www.bone-muscle.health-cares.net/gout www.joint-pain.com/gout-treatments.html