Posts Tagged ‘diet’

Adventures of ‘Michael’s Angels’

Monday, August 11th, 2008

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Adventures of ‘Michael’s Angels’

by Catherine Lutz, Aspen Daily News Staff Writer

They half-jokingly call themselves “Michael’s Angels” — after Michael Fox, co-owner of the Aspen Club, who has opened the Club’s doors to  help Amanda Boxtel, Kasie Burtard and Leah Potts in their fundraising efforts.

It’s an apt comparison to TV’s famous female trio. The local women are  every bit as tough as they are feminine, full of spunk and passion. But  instead of battling bad guys with guns, they’re fighting their way out of the wheelchairs and walking aids that have limited their movements for a combined 30-plus years, with human embryonic stem cells.

And it seems to be working.

The women’s challenges, however, are today almost more financial than  physical. All three have experienced marked physical improvements since  starting embryonic stem cell treatment at Dr. Geeta Shroff’s clinic in India. But with multiple trips costing tens of thousands of dollars  each (not to mention time off work and zero insurance coverage), fundraising has become as much of a key focus as everything else Boxtel, Burtard and Potts are doing to be able to walk again.

“This treatment is not available anywhere else in the world, and I see it as being injected with the divine gift of life,” said Boxtel, trying to summarize the complex process.

This Tuesday, the Aspen Club is once again hosting an evening of  awareness for “Michael’s Angels.” From 5-8 p.m., everyone is invited for live music, free food and drinks, and the opportunity to find out more about their unique experiences. There’s no ticket price but donations are of course encouraged and appreciated.

Progress

Most valley residents are by now familiar with the story of Boxtel,  co-founder of local nonprofit Challenge Aspen, who has been confined to a wheelchair since a skiing accident rendered her a paraplegic more than 16 years ago.

Last year, Boxtel became the first American woman to ever receive human embryonic stem cell treatment, and her experience — told on her Web site, via an e-mail blog and in a forthcoming book — has drawn intense curiosity and numerous inquiries from others with similar injuries.

Two of those people are Burtard and Potts, who followed Boxtel’s blog and  were taken under her wing as she explained and encouraged Dr. Shroff’s  pioneering work. An end-of-the-year fundraiser at the Aspen Club last  December raised $33,000 for each of the three women to either begin or  continue human embryonic stem cell treatment in India.

“Knowing Amanda did it and had huge success really helped,” Burtard  said at the time. “I’m so blessed that Amanda is in our valley and  introduced it, because otherwise it probably would be five more years  before I could convince my family to let me try it.”

Illegal in the United States, human embryonic stem cell treatment was  pioneered by Dr. Shroff, who developed a single embryo in a lab from which she created multiple stem cell lines. The treatment has been used  on a number of disorders, including terminal ones, and in the last two years 72 patients with complete spinal cord injuries have seen an average 63 percent improvement, said Boxtel. That level of improvement, she said, is astounding because most of these people were given no hope of even 1 percent improvement in their lifetimes.

In her own blog, Boxtel says her body has changed “miraculously” since  her first stem cell injection in June 2007. She writes of wiggling  toes, feeling her leg muscles and wearing a dress for the first time in 16 years while “standing proud” in leg braces.

“My legs are continuing to get stronger and my body is coming alive,” she wrote on July 24, and earlier this week she proudly showed off her ankles, which used to be in a permanent state of swollenness.

Boxtel, who lives in Basalt and is a professional speaker and coach, has made three trips to India so far for embryonic stem cell treatment, part of a three-year plan that involves going back every four to five months for one month at a time. The fourth trip is booked and planned for Oct. 23-Nov. 26   — though she still needs to raise money for the $15,000 stay — and her budget for next year, she figures, is $78,000 for three treatments.

Asked whether she feels the money is being properly spent, Boxtel answers, “I can’t put a dollar amount on my ability to pee again.”

Boxtel has made it her mission to tout the treatment she so fervently believes is “life giving life.” She points to Burtard, who after her initial session in India can stand without leg braces by locking her knees.

Burtard, 26, is the youngest of the three women. A valley native and 2000 graduate of Roaring Fork High School, Burtard was in a serious car accident in 2002 that left her paralyzed from the waist down. Burtard is no stranger to traveling for treatment — for two years she traveled to Texas almost every other month for physical therapy — but India was a whole new ball game.

Comparing notes on treatments, Burtard said she hardly felt anything from a procedure that caused some pain in Boxtel and Potts. She giggles about her ability to eat fast food while the others expressed concern about their diets in India (especially since healthy food is a component of getting better). And she seems to be taking in stride her life being turned upside down again — while in India her landlord sold her apartment and she was homeless for one-and-a-half months.

But Burtard was the first to agree that such a drawn out course of treatment can try a person’s patience. Embryonic stem cells, like babies, take time to gestate, and while as many as half will die off, the others need time (about five years, it is believed) to fully integrate themselves into the body and cause the desired changes.

“When I was in India I wasn’t impatient, just frustrated that it wasn’t getting any better,” she said. “But I know it’s not going to get any better unless I try really hard.”

Burtard, who now lives in Silt and works as a nanny, is planning to go back to India in September.

Potts, who came back from her first three-month treatment just three weeks ago, joked that “by the end of it I felt half-Indian,” because of the sheer amount of time spent there and the fact that the 100 million stem cells a day she received as part of the treatment all come from one Indian embryo.

Potts, like Boxtel, was injured in a ski accident, but is a recovering quadriplegic who could walk with the aid of a cane — even before starting stem cell treatment she has defied her doctors’ expectations. But her body, which was changed so dramatically nearly 10 years ago, is coming back, she writes in her blog. Her posture is straighter; her balance is better; limbs and muscles are functioning more as they should; she has fewer spasms throughout her body; and she is completely off her pain medicine.

“I thought I would (see improvements), but it’s still hard to believe,” said Potts, who uses a recumbent bicycle to get around and exercise her legs at the same time. “It seems too good to be true, but it’s true not without dedication and sweat and tears.”

Potts, 32, lives in Aspen and works as a spinning instructor at the Aspen Athletic Club. (Known to many as Leah Rowland — Potts is changing her name because she’s getting divorced.) She is hoping to go back to India Oct. 27, depending on how fundraising efforts go.

On Wednesday, Boxtel, Burtard and Potts appeared on Jeannie Walla’s Channel 19 TV show, “Showcase Aspen,” and they retell their updated stories time and time again to friends and even strangers wherever they go. As far as being home versus being in India, there they were able to focus solely on themselves and their improbable journey. Here, they lead lives like most of us: having to work, cook, clean and walk their dogs — on top of raising more money and focus on an intensive six-day-a-week program of physical therapy, yoga, massage, standing in leg braces, and keeping on a healthy, nutritious diet. They’re gushingly grateful for the family, friends and therapists who help, often without compensation — and in particular for the caregivers who sacrifice so much to travel with them to India as required by the clinic.

And there’s a lot of crying and frustration, they say. But, as Potts puts it, “I choose to make this my lifestyle. This is what I do.”

For more information: www.amandaboxtel.com [1], www.leahpotts.com [2], www.helpkasieburtard.wetpaint.com [3]

lutz@aspendailynews.com

Snowmass Wellness Experience Featuring

Thursday, July 31st, 2008

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THE SNOWMASS WELLNESS EXPERIENCE FEATURES TOP ORGANIC GARDENERS, YOGA GURUS, ORGANIC PRODUCE, AND MORE.

Tickets now on sale for this hands-on festival celebrating its 5th anniversary

Snowmass Village, CO (July 31, 2008) –The Snowmass Wellness Experience (Aug. 15-17), which was written up last year in the New York Times, celebrates its fifth anniversary and the art of healthy living from the earth up with a hands-on festival that keeps participants engaged, learning, and sampling all weekend long.

Encompassing all the elements of a balanced lifestyle, this unique wellness event offers the chance to hear nationally-respected experts and participate in enriching workshops, cooking demonstrations, al fresco yoga and pilates classes, nature walks and more.

Tickets are now on sale at www.snowmasswellness.com. For the complete schedule, ticket prices, lodging specials, and presenter information, visit the website or call 1-800-SNOWMASS.

Top Reasons to Put Wellness on Your Calendar:

Hands on: It’s a Different Type of Wellness Festival. Many wellness festivals involve sitting in lecture halls listening to speakers—that’s not our idea of Wellness! Wellness starts from the earth up, and attendees can get their hands dirty in this novel approach. Fitness classes, cooking demonstrations and tastings, how-to workshops, a green expo, nature hikes, a spirits tasting, comedy, an on-site spa, and more mean attendees aren’t merely observers– they’re participants.

Learn how to grow your own food. As fuel and food prices continue to rise, more people are interested in growing their own food. From never-evers to seasoned gardeners, the Snowmass Wellness Experience provides access to top experts who share how to grow and cook your own food and eat nutritionally and sustainably. In their ONLY Colorado appearance, internationally respected organic farmers Eliot Coleman and Barbara Damrosch of the Four Seasons Farm in Maine have over sixty years of combined experience with organic farming and will explore everything from the seduction of a kitchen garden to the how-tos of sustainable organic gardening.

It’s an Edible Extravaganza. From chocolate and yoga classes to an organic spirits tasting to cooking demos and a wellness expo with plenty of free goodies, Snowmass Wellness Experience participants won’t go home hungry. They’ll also learn how to design and incorporate edible plants into residential landscapes from Jerome Osentowski, one of the foremost permaculture practitioners in the United States who will share insights into agroforestry and other new methods of organic farming and landscaping.

Check out this Whole Food philosophy: We’re not talking a grocery store, but rather education about the entire food cycle. With the motto of Wellness From the Earth Up, The Snowmass Wellness Experience offers the chance to learn about healthy eating from a myriad of angles: growing to cooking to preserving to nutrition to incorporating food into your fitness routine.

Foster healthy eating habits. As diabetes and obesity continue to be two of the nation’s top health concerns, this festival teaches the tools needed for healthy eating. Mariana Bozesan, author of Diet for a New Life, shares her highly respected integral 8-step approach to life that also reveals the weight loss secrets of centenarians and successful dieters. Other wellness workshops include how to harvest and preserve an organic garden, how to create healthy snacks for people on the go, and how to read nutritional labels.

Focus on the moment. In his only Colorado appearance this summer, nationally respected and popular Yahoo Mind-Body Expert David Romanelli leads Yoga and Chocolate, Yoga and Wine, and Living in the Moment workshops. Romanelli is the co-founder of At One Yoga which has gained national renown by fusing Western culture’s fashion, music and technology with Eastern culture’s sacred rituals and ancient tradition. He now teaches at Exhale in California and tours the world with his Yoga and Chocolate class, designed with Vosges Haut-Chocolat founder Katrina Markoff. Diverse additional yoga and pilates workshops are available through the Shakti Foundation and the Aspen Club & Spa, including yoga guru Simon Park’s popular Thai Massage class.

Get well through laughter. Comedy can be used as a healing art, and Steve Bhaerman, has audiences laughing until the sacred cows come home while sharing insight on how to make positive changes in life. Bhaerman, who performs as Swami Beyondananda, the “Cosmic Comic,” is an internationally known author, humorist, and workshop leader and offers a comedy show and workshops at this event.

Bring it all home. How can you eat locally and sustainably at Colorado’s altitude? The Snowmass Wellness Experience brings together a talented regional roster of chefs, nutritionists, gardeners, and experts so participants can begin making connections to local sources of food, spirits, and inspiration.

Relax and Retreat. Everyone is entitled to a little R&R. Yoga classes, nature hikes, morning meditations, and a spa pavilion all offer opportunities to relax in Snowmass. Each day pass comes with one complimentary mini-spa treatment through Aspen Club & Spa, and participants are welcome to sign up for more as space allows.

Costly?  Well, no. Wellness shouldn’t come at a price that’s painful to your mind, body, or spirit. The Snowmass Wellness Experience is substantially more affordable than other wellness festivals. An all-inclusive weekend pass is only $175, while day passes, keynote speech passes and fitness/expo passes start as low as $30, allowing attendees the flexibility to see it all or just a little. For every yoga pass sold, the Shatki foundation donates $2.50 to a local nonprofit. Volunteers are needed! Earn your ticket for free! Call Anita Manchester at 923-5678 or e-mail at mtnfun@comcast.net

Lodging Specials:

Just for the Girls: August 14-18, 2008 For the ultimate girlfriends’ mountain getaway, Snowmass Village, Colorado, offers adventure, relaxation, and pure rejuvenation August 14-18, 2008. Timberline Condominium rates start as low as $52/person (double occupancy) for a deluxe studio within walking distance to all activities and includes free airport transfer and on-site yoga classes. Stay at the Timberline and additionally receive $15 off your weekend pass to the 5th annual Snowmass Wellness Experience (August 16-17). Finish off the vacation by signing up with the award-winning Snowmass Club for a special rate of two spa services for $185. To book, visit www.snowmassvillage.com

Massage in the Mountains Package. Relax and rejuvenate in the mountains with this special Snowmass package. Stay at the Silvertree Hotel and choose a spa treatment ranging from a standard massage to a Jet Lag massage to reflexology or an 85-minute couple’s massage. Rates start at $326/person based on a 2 night stay and a spa service per person per day. Package is per person based on double occupancy, not including tax. To book, visit www.snowmassvillage.com

Consider bringing your group, family reunion, or meeting to Snowmass Village. For more information on vacations, meetings, and lodging specials, visit the official Snowmass Village website at www.snowmassvillage.com or call 1.800.SNOWMASS. For media information, contact Allison Johnson at 970.309.5485 or visit www.snowmasspress.com.

Specials in the Cafe this week

Monday, April 7th, 2008
This week at Garnish Cafe we will be featuring a few different lunch specials which are listed below.

Tortilla Soup

Soup of the Week

Tortilla

Lime Creme

Beet Salad

Special:


Butter n Beets Salad

Butter Lettuce, Baby Beets, Walnut crusted goat cheese,

Blood Orange Vinaigrette

 
Mahi Mahi

Special:

 Blackened Mahi Mahi

Basmati Stir Fry

Seared Sea Scallops

Special:

 

Seared Sea Scallops

Roasted Wild Mushrooms and English Peas

Lemon Beurre Blanc

Vegetarian Cooking Class

 

Thursday April 10, 2008 4:00 PM – 7:00 PM

Garnish Café at The Aspen Club and Spa

$120 per person – limited to ten people

 

Presented by

Clark Church of Garnish Café and Catering

and Dawn Shepard

The Aspen Club and Spa

Cost includes cooking instruction, recipes, information on the importance of a

vegetarian diet for your health and a sampling of all the delicious dishes prepared.

Menu

Vegetable Bolognese with Creamy Polenta

Grilled Portobello Mushrooms with Spinach, Sun-dried Tomatoes,

Feta and Pine Nuts

Fava Beans, Fresh Herb and Macarone Raviolis with Wild Mushrooms

Roasted Tomtao Coulis

Lemon and Thyme Tofu, Steamed Jumbo Asparagus and Oven

Roasted Tomato

 

Please register by calling Dawn Shepard at 970-948-2596.

More information is available at:

www.garnishsnowmass.com or www.activechoicefitness.com

We are open from 7am – 2pm located in the Aspen Club and Spa. You do not have to be a member to enjoy Garnish Cafe. We also do take out and catering for your events. I look forward to seeing you this week.

Sincerely,


Chef Church
Garnish Cafe @ The Aspen Club & Spa
970.925.8900

Vegetarian Cooking Class

Friday, April 4th, 2008

Thursday April 10, 2008 4:00 PM – 7:00 PM

Garnish Café at The Aspen Club and Spa

$120 per person – limited to ten people

 

Presented by

Clark Church of Garnish Café and Catering

and Dawn Shepard

The Aspen Club and Spa

Cost includes cooking instruction, recipes, information on the importance of a

vegetarian diet for your health and a sampling of all the delicious dishes prepared.

Menu

Vegetable Bolognese with Creamy Polenta

Grilled Portobello Mushrooms with Spinach, Sun-dried Tomatoes,

Feta and Pine Nuts

Fava Beans, Fresh Herb and Macarone Raviolis with Wild Mushrooms

Roasted Tomtao Coulis

Lemon and Thyme Tofu, Steamed Jumbo Asparagus and Oven

Roasted Tomato

 

Please register by calling Dawn Shepard at 970-948-2596.

More information is available at:

www.garnishsnowmass.com or www.activechoicefitness.com

Aspen Acupuncture

Friday, February 29th, 2008

The Aspen Club and Spa Sports Medicine Institute is now offering Acupuncture with Amy Suplee.

Acupuncture/Herbal Consultation-1hr
The insertion of very small needles into points on
the meridians, effective to eliminate physical
or emotional pain, balance “chi” in the body,
increase energy, and improve organ function
and overall health.

Acupuncture Facial Rejuvenation-1hr or
1.5 hrs with Deluxe facial
Fine needles are placed at a variety of
acupuncture points on the face, neck and
around the eyes to stimulate the body’s natural
energy, or “chi”. Small muscle groups are
addressed through the acupuncture points, as
the face lifts itself, through the muscles’ toning
and tightening action. The needles also stimulate
blood and circulation, which improves facial
color. ( A deluxe facial includes steam and the
highest quality organic facial products as well as
gua-sha, an ancient Chinese massage for the
face that increases facial tonicity)

Herbal Consultation only-30 mins
A 30 minute herbal consultation is designed
for those who do not have time for a full
acupuncture treatment or for individuals who
have been treated recently and would just like
to renew an herbal prescription. We use only
the finest quality herbal products and diagnose
each individual specifically and tailor a formula
explicitly for each patients’ needs.

Tui Na Massage-1hr
Tui Na is the oldest known system of massage
that has been used in China since 2300 B.C.
Tui Na methods include the use of hand and
arm techniques to massage the soft tissue
(muscles and tendons) of the body, stimulation
of acupressure points to directly affect the flow
of “chi” energy through the system of channels
and collaterals, and manipulation techniques to
realign the musculo-skeletal system.

Reconnective Healing-1 hr
Reconnective Healing is a type of energy
medicine different from any other. It is a
‘universal healing energy’ similar to Reiki, but
these evolutionary frequencies are at a new
bandwidth brought in via a spectrum of light

Treatments
Initial Consultation w/ Acupuncture 160
Follow-up Treatments 135
Deluxe Facial Rejuvenation (1 hr) 175
Tui Na Massage 135
Reconnective Healing 160
House Calls (hotel/home/office) 275
Herbal Consultation only 85

Mind-Body-Spirit Counseling-1hr
The idea behind this unique counseling approach
is that negative thought patterns start with a
belief, driven by emotions. These negative belief
patterns lead to behavioral patterns that are
unhealthy, which often times manifest as states
of disharmony or disease within the body. We
work together to uncover the root of these beliefs
and unresolved conflicts while instilling seeds of
wisdom and positivity, distinguishing truth from
error within the mind. This allows for new and
positive thought patterns to be formed, which
then allows for healing on all levels.

“To be spiritually well is to enjoy your own thoughts
and to move joyously in your feelings about
life.”-P. Quimby

Nutritional Consultation-1hr
Since food is the basis of medicine, Nutritional
counseling is crucial to the body’s ability to
maintain health and recover from any type of
illness. These consultations cover a wide range
of assessments and philosophies regarding the
quality of nutrition in the diet. This is an overall
education on the best possible foods one can
consume, eating habits for an optimally healthy
body, the mechanisms of food assimilation, and
successful weight loss. We work with individuals
to develop dietary patterns that are delicious
and healthy using the philosophies of Traditional
Chinese Medicine, Ayurveda, macrobiotic
cooking, and western nutrition.

Sports Medicine Department 925.8940

Good Diet to Lower Triglycerides Naturally

Monday, December 3rd, 2007
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Moss Greene
BellaOnline’s Nutrition Editor

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What’s the best diet to lower triglycerides? And why is lowering triglycerides so important in the first place? The answers may surprise you.

For years high cholesterol has gotten most of the press, but recently researchers discovered that high triglyceride levels may be the most significant indicator of both stroke and heart disease – no matter what your total cholesterol count is.

High Triglycerides Research

Here are three good reasons why a diet to lower triglycerides is so important:

  • First of all, a recent study published in the American Journal of Clinical Nutrition found, if your triglycerides are high, you have two or three times the risk of heart disease and stroke – even if you have low cholesterol. [Vol. 86: 943-49]
  • Secondly, drugs for lowering triglycerides have serious side effects. That’s why the American Heart Association recommends medications should only be considered after every other natural avenue for lowering triglycerides has been exhausted.
  • And number three, a good diet to lower triglycerides has been shown to cut your risk of stroke and sudden cardiac death by nearly half.

Triglyceride levels over 200 mg/dl are considered high and put you at serious risk. Over 500 mg/dl would be extremely high. Even 150 to 199 mg/dl are thought to be borderline-high. To totally minimize your risk, aim for a count below 150 mg/dl.

The Best Diet for Lowering Triglycerides

Since triglycerides are forms of fats, you might think that less fat in the diet would be the most important step. However, it’s not. The main culprit is sugar!

That’s right, high glycemic carbohydrates are the most significant dietary predictors of high triglycerides and the most important foods to avoid. Sugar’s the reason even a little alcohol has been shown to create large increases in blood plasma triglycerides.

Begin with a good heart healthy food plan:

  • Eat more lean protein and fresh vegetables.
  • Switch from high glycemic carbohydrates to a high fiber low glycemic diet.
  • Replace saturated and trans-fats with good fats.
  • Lower total fats to 30% of calories.
  • Reduce daily calorie intake to maintain optimum weight.
  • Add 30 minutes of moderate exercise a day.
  • And, if you smoke or drink, quit.

The Triglyceride Fish Factor

The best heart healthy food you can add to your diet is oily cold water fish, at least three times a week. This one change in your diet can reduce your triglycerides significantly.

According to research and the American Heart Association (AHA), the DHA and EPA fatty acids found in salmon and other fatty fish, not only decrease triglycerides, but these good fats can also cut your risk of stroke and sudden cardiac death by more than 44%.

What’s more, omega 3 fish oil has been shown to reduce irregular heartbeat, blood clotting, hardening of the arteries, overall cholesterol and blood pressure.

The AHA and others recommend everyone with heart concerns or issues take daily fish oil supplements with balanced DHA and EPA, no matter how much fish they eat.

Other Fish Oil Health Benefits

And a healthier heart isn’t the only benefit. Fish oil can also help prevent and relieve arthritis, cancer, diabetes, emphysema, ADHD and depression – just to name a few.

7 Healthy Holiday Stress Solutions

Monday, November 26th, 2007
g Nutrition Site
Moss Greene
BellaOnline’s Nutrition Editor

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7 Healthy Holiday Stress Solutions
Suffering from holiday stress? While “over the river and through the woods to Grandmother’s house” may sound fun, holiday stress can undermine your health, happiness and finances.

Whatever happened to the holiday spirit of joy and peace?

Studies show between Thanksgiving and New Year’s most people experience holiday stress, eat more, exercise less, have more heart attacks and gain an average of 10 pounds.

Take Charge of Your Holidays

During the holidays, hospital emergency room visits and police reports reveal an increase in sickness, addiction, criminal craziness and psychological suffering for three main reasons.

  • Physical demands get crazy. Shopping, social pressures, holiday preparation and overindulgence in unhealthy food and drink tend to get out of control. And exercise, rest and healthy eating, all good antidotes for stress and fatigue, take a back seat.
  • Relationships are in your face. During the holidays, relationships can be a double-edged sword. When families are thrust together for any length of time things often get tense. But then again, missing loved ones is especially depressing during the holidays.
  • Debt can go through the roof. Money problems are stressful any time of the year. And holiday overspending can cause financial debt to spiral out of control. This naturally causes increased feelings of stress, depression and hopelessness.

Trying to pull off the perfect Hallmark holiday, with a whirlwind of shopping, spending, cleaning, cooking, parties and other demands can ruin your health and your holiday. But just because most people have a “Blue Christmas” doesn’t mean you have to.

Seven Solutions for Holiday Stress

Here’s what you can do this holiday season to make sure you “Have yourself a merry little Christmas,” Hanukkah, Thanksgiving and New Years:

  1. Put yourself first. Remember “If Momma ain’t happy, ain’t nobody happy!” Rethink the holidays with your well being in mind. Plan ahead and do what works best for you.
  2. Eat healthy. Don’t let the holidays become a dietary free-for-all. Overindulgence creates stress, which causes more overindulgence. Have an apple instead of apple pie. The more fat and sugar you eat, the less energy you have and the more stressed and run down you feel.
  3. Exercise. Walking is one of the healthiest ways to reduce stress. If the weather doesn’t permit a walk, go to the mall and weave your way around the busy harried shoppers.
  4. Rest and relax. Get plenty of sleep and make time for yourself. Take a leisurely walk. Listen to soothing music, clear your mind, slow your breathing and restore your inner calm.
  5. Be realistic. Holiday traditions aren’t engraved in stone. Hold on to those that work for you and get rid of the rest. You can always share yourself through pictures and e-mails.
  6. Say “No.” People will often accept you turning down invitations. If they don’t, too bad. Only say “yes” to what you really want to do and you’ll avoid feeling overwhelmed and resentful.
  7. Be positive. Forget about being perfect. Change whatever you can about the holidays that bothers you and gracefully accept the rest. Above all, gratitude works wonders.

Whether your holidays are the best of times or the worst of times is up to you. Follow these seven healthy holiday stress solutions and you can enjoy the holidays more than ever before.

Healthy Pregnancy

Monday, November 5th, 2007
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Moss Greene

Healthy Pregnancy Diet for Two
Your pregnancy diet is vitally important to the health of both you and your baby.

Great nutrition during pregnancy reduces the risk of birth defects and is essential to your own well being and your baby’s growth, intelligence, health and happiness.

Pregnancy Diet and Nutrition

Good pregnancy nutrition requires getting higher levels of protein, vitamins, minerals, phytonutrients and essential oils from super-healthy foods and supplements.

  • Protein supplies the building blocks for making a baby and acts as a natural diuretic, preventing swelling and fluid build up that can lead to toxemia. Requirements during pregnancy are higher – between 75 and 100 grams a day. Well-cooked lean meat, fish, skinless poultry, beans and eggs are your highest sources.
  • Whole Grains provide fiber, minerals, essential oils and vitamins, particularly B complex, which is vitally important during pregnancy. One B vitamin, folic acid, has been shown to help prevent serious birth defects. But it’s important to get the entire balanced B complex family.
  • Vegetables and Fruit are rich in important vitamins, minerals, phytonutrients and fiber. Mainly focus on brightly colored fresh produce, such as red and green peppers, dark green leafy vegetables, tomatoes, berries, oranges and papaya. This doesn’t include juices, which are high in sugar and low in fiber.
  • Dairy Products high in calcium help your baby grow strong bones and teeth. Most are also a good sources of protein and vitamins A and D. Prevent getting too much saturated fat by sticking with low in fat dairy products that are high in nutrition, such as low-fat yogurt.
  • Essential Oils improve your mood, energy, hormonal balance, fetal development and decrease swelling. Studies show Omega 3 fish oil greatly improves brain development and helps your baby sleep better after birth. Essential oils are found in whole grains, seeds, nuts and fatty fish, such as salmon.

Can You Get Everything You Need from Food?

Research shows you can’t get everything you need from food, so natural whole food supplements are essential during pregnancy. They should include:

  • Vitamin B complex with folic acid prevents birth defects and morning sickness.
  • Calcium and other minerals are needed to build bones and tissues.
  • Omega 3 fish oil is necessary for nerve, eye, ear and brain development.
  • Vitamin E supports uterus health and the breast tissue of nursing mothers.
  • Iron helps prevent anemia and keeps blood healthy.
  • Vitamin C with Bioflavonoids builds collagen and improves immunity.

Good pregnancy nutrition also requires drinking eight glasses of water a day and moderate exercise. Water and exercise help carry nutrients to your baby and prevent constipation, hemorrhoids, infections, dehydration and excess swelling.

Nutrition: Facts and Fiction

Tuesday, October 30th, 2007

Even in a well-educated community like the Roaring Fork Valley, myths regarding nutrition still run rampant. In an era of anti-aging and instant gratification, many companies try to take advantage of this and solicit products and information that are of little or no value. While there certainly are some reputable nutrition sources out there, it is difficult to decipher the valuable information from the rest. There are five myths that the majority of the general public refuses to accept as faulty information.

The two most common nutrition myths pertain to macro-nutrients. Macro-nutrients are carbohydrates, protein and fat. Carbs and fat are the two that drum up the most controversy. In the 1990s, the U.S. market was flooded with low-fat everything. Consequently, people ate entirely too many simple carbohydrates, believing that as long as there wasn’t a lot of fat, they were eating healthily. This is not true because simple carbohydrates, although not high in fat, are still stored as fat when glycogen stores are saturated. Fat is still shunned by the average American who is on a “diet.” The truth is, there are healthy fats such as omega 3 and omega 5 fatty acids that should be staples in any well-balanced diet.

After the low-fat diet craze failed miserably, the low-carb, or Atkins, diet emerged. Somehow the general public was manipulated into believing that a high protein and high fat diet was the way to go. It is a myth that low-carb diets are superior. They are not a valid choice for several reasons. First, high levels of saturated fat promote heart disease and colon cancer. Second, high levels of protein can put undo strain on the liver and kidneys. Third, carbohydrates are essential for optimal energy levels and bodily functions (fruits and vegetables are primarily made of carbs).

Another nutrition myth that never seems to go away is the notion that following a fad diet is a healthy way to lose weight and maintain that weight loss. This is not true because fad diets often promote rapid weight loss and extreme calorie restriction. It is only safe to lose weight at a rate of no more than two pounds per week. Any fad diet advertising more than that is unsafe. Extreme calorie restriction doesn’t work because no matter what the breakdown, the diet will be insufficient in certain areas, thus leaving the person deficient in some essential nutrients. Not only that, but research suggests that people who restrict themselves calorically are more likely to stray from their diet and overeat. This refers to the term “yo-yo” dieting, which means crash dieting to lose weight and putting it all back on after bouts of overeating.

With the epidemic of Type II diabetes in America, another common myth is that sugar causes the disease. Eating sugar alone will not cause Type II diabetes. Consuming too many calories that include an abundance of simple sugars and leading a sedentary lifestyle both will contribute to contracting the disease.

The last common myth is ubiquitous in this valley. Natural or herbal supplements are widely believed to be healthy. This is a myth. In reality, many of them are not necessarily safe or effective. Supplements are not FDA regulated, so there is no guarantee you are taking exactly what the label says. Furthermore, many herbal remedies contain ephedra or a similar substance. Ephedra has been known to contribute to arrhythmia that can even lead to death. The fact that something is natural or herbal does not make it a good choice for consumption.

Exercise and a well-balanced diet are the only tried and true methods of fat loss and disease prevention.

Stressed Out?

Tuesday, October 23rd, 2007
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Moss Greene

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Stress Management Tips, Causes and Relief
Stressed out? If so, you’re not alone. Stress is the most common cause of illness and disease in our society, underlying anywhere from 75 to 90% of all doctors’ visits.

But stress management involves making changes. Are you up for that?

Whether you change your lifestyle, habits, thoughts, feelings, circumstances or reactions to circumstances, in order to reduce stress you must make changes.

Stress Management Tips

Focus on making changes in the following areas:

Attitude: The same stressful circumstances affect people differently because of attitude. A more positive attitude can greatly reduce the amount of stress you feel.

Nutrition: A deficient diet weakens your immune system and brain function, causing you to be more susceptible to disease, depression and poor decisions.

Exercise: Lack of physical activity is stressful. Exercise produces endorphins contributing to less depression and an overall feeling of wellbeing.

Support: Most people need someone they can rely on during hard times. An absence of support makes stressful situations much more difficult.

Relaxation: Interesting projects, hobbies or other means of fun, rest and relaxation are good outlets for stress and can help in handling stressful situations.

Your willingness to make the necessary above changes will determine your success in reducing stress – no matter what the circumstances.

Causes of Stress

The main stress causes from outside circumstances are:

  1. Death of spouse, child or other loved one
  2. Health crisis – illness or injury
  3. Divorce, marital problems or separation
  4. Jail term or accusation of criminal activity
  5. Money problems – lack or debt
  6. Marriage or marital reconciliation
  7. Fired from job or retirement
  8. Victim of crime or self-abuse
  9. Pregnancy and birth of new baby
  10. Physical changes – puberty or menopause
  11. Moving to new home or location
  12. Hostile home or work environment
  13. Increase in responsibility – independence or new job

However, poor diet, lack of exercise, and persistent negative thinking are the most common ongoing daily causes of stress.

Stress Relief Tips

Here are actions you can take to gain more self-control over stress:

  • Be grateful for the good things in your life.
  • Refocus thinking to a more positive point of view.
  • Start a program of daily physical activity.
  • Take a break, slow down and have more fun.
  • Eliminate junk food and eat a healthier diet.
  • Reach out, get support and interact socially.
  • Use meditation, yoga or other relaxation techniques.
  • Make time for personal interests and hobbies.
  • Get plenty of rest, relaxation and sleep.
  • Let it go. What difference will it make 10 years from now?

You can also set more reasonable goals, stop over-committing, give up perfectionism and minimize or even eliminate many unnecessary sources of stress.

Stress Management Bottom Line

If you follow these stress management tips and guidelines, stress can become an insignificant part of your life. As the Serenity Prayer recommends, change the things you can change, accept those you cannot change and learn to tell the difference.