Taking Care of Yourself

Hi All,

How are you doing?  I hope you're all doing well.  Things are going well here in the desert.  Our winter has been wonderful, (not trying to rub it in northerners).  Our summer was long and hot - so it's nice to have a nice cool winter.  I know some of you are enduring a bitter cold winter and it's cold and flu season as well.  Today I'd like to just touch on some self care basics, from a little bit of an holistic point of view.

I'm no longer a full time holistic healthcare professional, but I still enjoy sharing some info that I've learned about holistic living.  First thing - what are you feeding yourself?  Holistically this entails, your food diet, but are you taking a little time to feed your spirit?  Do you feed yourself a diet of negativity on TV - like the never ending news cycle, (too much of that is not good for the soul).

Diet is important - eating a good, well balanced diet is a great idea.  Good quality, whole foods is best - organic, if you can.  Raw fruits and vegetables should be a part of that.  Moderation in food intake is also a great idea...people write books on this topic - I'm not going to here.  Do your best and I know, (as an EMT on the road for long hours), organic, locally grown food is not always easily available.  As my Holistic Nutrition teacher would say, "whatever the food available on your plate - bless the food and eat it with gratitude, and it will serve you well."

It's fresh lemon season here.  Slicing a lemon and adding it to a pitcher of water is

 a healthy and cleansing drink

 TV/Media Diet is also important to look at.  If we over do it with screen time or constantly feed our minds/consciousness negativity, it can and will affect our attitudes and our outlook on life.  Most news shows are a constant barrage of negativity.  Its enough to keep you up at night if you're not careful.  For me, I try to stay informed, but not overdo the news.  I enjoy shows on TV to be entertained as well, and I like to just do a little reading once in a while.  Too much of any of it throws me out of balance.  Evaluate your screen time, (computer, TV, tablet, phone, etc...), is it in balance or are you over doing it? 

I feed my soul with some uplifting spiritual study on a regular basis.  I feel like this is important for me.  Traditionally, going to church has been a staple of our society for spiritual uplift - and it's good.  I'd ask, how to you feed yourself spiritually?  Reading or studying can be a good avenue for this as well as on-line videos or other spiritual media.  Another great one is to be of service, either formally volunteering or helping someone out who's in need.  There's always plenty of opportunities to volunteer all around us - it's good to give back, and it's good for you, on every level.

Exercise is always good for the body.  It may be cold outside, but there are things you can do inside.  You may belong to a gym or have home gym equipment - use it.  I have an exercise bike.  Full disclosure - I've been getting back on it again lately.  Walking can be a very effective exercise for health.  Get the blood flowing a little bit, (or a lot) every day.

Dietary Supplements - do you take them?  Do you feel they make a difference?  There are some fantastic supplements out there.  Typically I'd go to more of a higher end or health food store for them, rather than purchasing from a standard grocery store - the quality of product is what you're after.  There are certainly some very good products available from your holistic practitioner or specialty shops - herbal supplements and remedies, vitamins and minerals, CBD oils, cremes, tinctures, capsules.  Do a little research and get the products that are going to help you heal or get back into balance.

Massage, Holistic Therapies - A very good way to take care of yourself.  I recommend a massage once a month.  It's a very wonderful way to relax, decompress and release some of the stress and tension that can build up in our bodies and minds.  Find what works for you and a therapist that you like and practice some self care directly to your muscles.  If you have medical conditions there are massage and holistic therapists that specialize in types of massage that can be very beneficial.  However - if you have a cold or the flu, you should wait until it passes to get a massage.  Your therapist can let you know if there are contraindications.  Of course, if you have a medical condition and you're unsure if you can get a massage - ask your doctor.

This winter (what's left of it), and all year long -- take care of yourself.  Be gentle with yourself.  There are some really good things that can help us remain healthy this time of year, but at the end of the day a balanced lifestyle will be best for most of us.  Take good care.

Peace,

Tom   

Some Good Info About Sugar

Hi All,

How are you?  How's fall going for you?  It's going pretty good here in Phoenix.  Whew...I think we finally made it thru summer here.  It was a long one.  I hope things are going well, wherever you are reading this.

I've always been interested in healthy living, eating, etc....and...I'm still a work in progress.  I get plenty of rest, meditate, exercise some, feed my mind and spirit, but the one area that I've always struggled with the most is probably food/diet.  My goal right now is to eat healthy portions and healthy food, and not be too strict, but moderate.  Some days I do better than others.

Recently, the topic of sugar came up again and caught my attention.  So I wanted to go back and take a closer look and I'm now also cutting way back on my sugar intake.  Here's some of the info I've found and some things you may want to consider with your own daily diet.

 Basic Facts: Sugar is added to almost all processed foods.  Over the course of a year the average American consumes 150lbs of sugar, (or 3lbs weekly).  That’s 500 extra calories a day.   What benefit do we get from it? None.  It adds no nutritional value to foods, just empty calories; calories that we don’t need.

Here’s the bad news about that; excess sugar intake can affect our health in a very profound and negative way.  

Side effects of excess sugar intake include:

-          anxiety and depression

-          Increased inflammation in the body

-          Decreased function of our immune system

-          higher blood pressure

-          Places stress on the liver and kidneys, and even skin

-          And of course, obesity

-          One study done at UCLA links sugar with a compromise in mental functions; it can actually give us a brain fog.  One recommendation to combat this is having a regular meditation practice.

Recommendations for consuming excess sugar on a daily basis:  For men, no more than 37.5 grams daily and no more than 25 grams a day for women.  Added sugar is; sugar or sweetener added to foods, (not including the natural sugar already existing in the food itself).

There are many benefits of cutting excess and processed sugar from your diet.  Of course if you cut the excess sugar, you immediately reduce the risk of the side effects listed above.  On top of the boost to your immune system:

-          Your skin will thank you – excess sugar is bad for your skin. 

-          You’ll have more energy.  Too much sugar in your diet can make you sluggish.  It acts like a drug and sooner or later, as with drugs, you come down from the "sugar high" and “crash”

-          You’re less likely to develop chronic diseases – sugar is hard on your organs and immunities.

-          You’ll sleep better – and who doesn’t like better, more restful sleep?

Basically, Sugar is like a drug…it's addictive, and you become dependent on it, and you’ll want it all the time.  The more sugar you consume, the more your body will crave it.

An article by Amy Krasner, from the Chopra Center website lists some holistic ways of dealing with the sugar cravings.

-          Keep your blood sugar balanced. You can do this by trying to avoid skipping meals, and include some healthy fats and protein in your meals too, (i.e., avocado, nuts and seeds, olive oil, wild salmon).

-          Healthy upgrades – keep some healthy treats around – for example; when everyone at the office is eating sugary treats, you can dip into your personal stash and have a little dark chocolate or maybe some homemade healthy treats.

-          Incorporate sweet veggies into diet (sweet potato, beets, carrots)

-          Notice your emotions – and deal with them, instead of binging and “eating your emotions.”

-          Get enough sleep.  Studies show a link between lack of sleep and sugar cravings.  People tend to drink more sugary drinks when the sleep less than 8 hours nightly.  Not getting a good nights sleep has been linked to elevated levels of appetite regulating hormone – ghrelin.  Elevated levels of this hormone is associated with higher intakes of carbs and sweets.

-          Check out and get to the root cause.  What is that?  Is there a medical problem?  Are there other issues you're trying to eat away, by eating excess sugar.  Bring in professionals when needed.

There's a lot more we could discuss.  For me - I'm working on removing excess sugar from my diet.  Soda pop is out.  I'm working on cleaning up the diet all the way around.  Some days go better than others....but it's getting better. 

Good luck in your process of taking care of yourself.  I hope it goes well.  Have a fun Halloween and Autumn.  Enjoy the aftermath of a wonderful summer and take care of yourself...you're worth it.

Peace,

Tom

Tom Kreienbrink, Owner/Operator
Holistic Therapy Solutions, LLC
www.HolisticTherapySolutions.weebly.com 

Holistic Nutrition - Garbanzo Beans

Hi All,

The other night my wife Sue and I were talking and Chick Peas or Garbanzo Beans came up in the discussion (how does that happen - Ha!).  Next thing, we're having a conversation about these little golden nuggets that adorn salad bars throughout America and that we eat occasionally when we enjoy Hummus.

I told her about my client who grew up in Syria.  She still prepares a lot of the traditional foods she was raised with and she was telling me how Chick Peas are a staple in every day diets across the middle east and a lot of Asia.  Of course its used in Hummus, but also used in a lot of other dishes and salads.

Can of Organic Garbanzo Beans

So I picked up a can of Garbanzo beans at the store recently.  Of course, it's always good to eat organic when possible.  I do when I can.  The nutritional content is good.  In a half of cup of beans there's 120 calories, 2 grams fat, 130mg sodium (probably more than you want, but it's out of a can), and 6grams of protein (not bad).

I checked in my favorite nutrition book, The World's Healthiest Foods, by George Mateljan.  It's a great reference.  The book says that garbanzo beans are a great source of dietary fiber and excellent for heart and digestive health.  They're also excellent to help maintain healthy blood sugar levels. 

Nutritionally, they are high in Fiber, Protein, Copper, Tryptophan, and Iron, among other vitamins, minerals and nutrients.  The best way to make them is to buy them dry, soak them for 8 hours, drain, rinse and cook.  Of course, you'll use them then in whatever dish you like.

recipe for a quick and easy garbanzo bean salad.

So this afternoon, I'm going to get a good hummus recipe off the internet and make some with the can of chick peas that I purchased.  I believe it's made with the beans, olive oil and some spices....just whip it up. 

Hopefully the hummus turns out good. 

Have a great weekend everyone...stay healthy.

Peace,

Tom

www.HolisticTherapySolutions.weebly.com

Foods to Help with Colds and Flu

Hi All,

OK - its summer time in the northern hemisphere - and typically you don't think about getting a cold or flu during this time.  However, it happens.  Just a week or two ago, there was some bug going around.  So there's all the old sayings like, feed a cold, starve the flu, (I don't even know if I'm quoting that correctly).  Is this saying reflective of how we should eat to assist during times of working thru a cold or flu virus?

The book I refer to most on matters of nutrition is "The Worlds Healthiest Foods," by George Mateljan.  It's an in-depth, 800 page, holistic nutrition guide to foods, vitamins, minerals, amino acids, etc.  It also outlines how to eat to help get thru a cold or flu bug.  I'm providing the info below is from the book.  Also - there's a facebook page and website for The Worlds Healthiest Foods also - good resources.

First - Essential Foods for Cold and Flu
- Fish rich in Omega 3 Fatty Acids.
  -- Wild Salmon, Tuna, sardines, and cod.  They are precursors for series 3 prosteglandins - compounds involved in the regulation of the immune system.

- Organically grown fruits and vegetables
  -- Rich in Vitamins C, E, and A - all good for well functioning immune systems

- Onions
  -- help reduce inflammation and severity of respiratory congestion

- Garlic
  -- has sulfur-containing compounds that are effective against the common cold

- Shiitake Mushrooms
  -- contains the phytonutrient lentinan - good for powering up the immune system and strengthening it's ability to fight off infections.

Supportive Food

- Nuts and Seeds
  -- Rich in selenium and zinc which are great for immune system support.  Walnuts and flax seeds provide immune system support thru a vital omega 3 fatty acid called ALA.

Foods to Avoid

- Cooking oils exposed to high heat
  -- can produce immune system damaging substances

- Excessive consumption of fat and calories
  -- weakens strength of immune system

- Refined grain products, white sugar, processed foods
  -- deplete the body of vitamins and minerals....not good for immune system strength.

So there you have it.  A brief and hopefully helpful guide to some foods to help and to avoid when working thru colds and flu.  Of course one of the best things you can do for yourself is to live a balanced life.  Balance in eating, exercise, with proper rest, and so on.  Take care of the body, and it will serve you well.

Have a great week and we'll see you soon.  Homework this week...do something nice for someone - for no reason at all.  Research has shown that not only will this help strengthen the immune system of the receiver, but also the giver (and even observers if there are any) - and it's really a good thing to do for someone.  How awesome it that!

Peace,

Tom

Check my Facebook page (and like it please):  https://www.facebook.com/HolisticTherapySolutions?ref=hl

and - my website for Holistic Therapy Solutions, LLC (my holistic therapy business).