I've been having a little trouble...

...with sugar cravings lately.

Most of the time I'm eating healthy snacks - fruit, veggies, crackers, organic ice cream - but lately (as in since Thanksgiving or maybe Halloween) I've been craving the hard stuff. Sour Straws, Oreos, Chocolates, PBMnM's, Cookies & Cream chocolate bars, ice cream, cool-aide type drinks, just SUGAR. Which is weird because at Thanksgiving I gave myself the go ahead to eat whatever the heck I wanted - I had pop (I never have pop), candy, desserts, etc. And because of it I felt immensely sick and I'm surprised I didn't get a sugar headache. As I think about it I realize that it really started around Halloween. We had lots of sugar/candy around because of trick or treaters and I started bringing a small amount to school each day. Now I absolutely crave sugar around 2 o'clock pm. And if it doesn't get filled I just have to give in bigger later.

When in reality I just need some natural sugar (grapes, banana, strawberries, orange, apple) to get me through the slough time when I really want to lay down in the hallway and take a nap. Not to mention eating some good, healthy, and whole grain/veggie meals every two hours to keep my mood and energy up.

This article gives some good ideas to curb that sugar craving.

• Chew gum. Sugar free gum.
• Walk away. Literally go for a walk.
• Meditate.
• Try to eliminate other sugars from your life.

We Are A Technology Generation

But is that hindering us from being something greater?

In this article in TIME magazine, Doctors are warning against data smog, which is making us more depressed as a people. This data fog is a overabundance of useless information. Its everywhere and its bringing us down. While we have more information, most of it is useless to us and we spend so much time with it. Its associated with poor sleep, stress, and depression.

I have a personal connection to this because well, I gave up all technology over Thanksgiving break. I turned off my phone, I gave my computer to a friend to strip it because it was acting up, and I just didn't use any wireless/technology and didn't even have my phone to text, etc. It was surprising how FREEING it was. No one could contact me. When I turned my phone back on when arriving home, no one had had anything important to say anyway. I just basked the weekend away reading and just lazily dreaming and resting. Not doing anything but just enjoying the sounds and smells of Thanksgiving. It was glorious. I found myself a lot happier, a lot more in-tune to what people were feeling and saying around me, and more in-tune to myself and what my body and mind needed.

The Doctor in the article states his limiting of technology in this way "freed me to pursue more restorative activities, especially spending time in natural settings. My mind is clearer, my attention span longer, and my real (as opposed to virtual) friendships closer."


Suggestions:

• Take time off from technology and use your brain to curb your boredom. Read a book, play a board game, write in your journal, clean your house, make some delicious food, the list goes on.
• Take a long enough break from technology that you can feel the full effects and not get drawn back into it. Its like an addiction. Get to the point where you can be without it or with it and it doesn't REALLY matter to you.
• Limit the amount of technology you get on a regular basis. 
• Limit the TYPE of technology/info you get. Make it so that you only get exactly what you want and that it is mostly useful information. Otherwise, its just bringing you down.

Top 6 Blogs

I thought I'd give a plug out for my top favorite blogs from my class.......and because I have to. :)

These are in no particular order and feel free to go wandering through their archives and see what they have to say.

• http://briannastruthaboutbeauty.wordpress.com/
• http://heatheresplin.wordpress.com/
• http://symbolicslyness.wordpress.com/
• http://marketinginthemedia.wordpress.com/
• http://thefyre.wordpress.com/
• http://photographyfraud.wordpress.com/

There are two I am not really interested in so I don't really read .... but I think they're great blogs.

• http://vaultutahcampaign.wordpress.com/
• http://thebookpublishinginsider.com/

P.S. I'm sorry sports bloggers, I tried, really I did, but your blogs are just so damn boring to me. I just can't bring myself to read another one. I have no interest in sports whatsoever. I love playing sports and I sometimes can enjoy watching sports, but a WHOLE BLOG about sports? I just can't handle. 

A Little Laugh Goes A Long Way

Ever wonder what would happen if someone really did find the fountain of youth? Well, what if I told you it had already been found? What would you do about it? I'm going to tell you and you will probably think its cool and never really take it to heart, just like every other good thing for your body. You have no motivation. what. so. ever.

Laughing.

Laughing is the fountain of youth. It gives you a mental boost, facilitates physiological changes in our bodies, helps keep your heart healthy, keeps you under less stress, makes you feel good, gives you power, lets you cope, gives you better communication and connectedness, relieves tension and aggression, helps you learn better and retain that knowledge, and adds years to your life (Organic Soul Blog - Laughter).

Honestly how this article talks about how stress gives you a heart attack I should be getting one any day now. I am a stress-a-holic. Anything and everything I stress about. I really just need to back off and relax. Look at all these health benefits of LAUGHTER! For heavens sake, laughter is SO easy to procure. So whether its clicking on some youtube videos, staying up late to make everything funny, or just laughing at yourself when you do something stupid take time to laugh everyday and YOU will be feeling better in no time, not to mention adding years to your life, and hey, if you're laughing those years will be good.

The Cafeteria

I did not have time to go shopping awhile back so I could not bring lunch with me to school. So I decided to go to the School Cafeteria. It is fantastic - ok, not fantastic as in deliciously amazing best food I've ever eaten, but - more fantastic in the way it cost me $3.80 for a large salad of my choosing. It filled me completely up. I was very impressed. They also have hot food, already packaged food, etc. and it is so much cheaper than the fast food restaurants downstairs (and probably healthier). Go check it out. Save some money. Fill your belly. Be nutritious.


UVU is doing a Holiday Health Challenge. Its too late to join (it was free, Nov 15), but you can do one yourself! Go weigh yourself right now and weigh yourself again January 10. You win if you stay within two pounds of what you are right now.

There is a guest lecture series here at UVU on the topics of alcohol, tobacco, stress, eating disorders, lifestyle change, planning health, nutrition, and plastic surgery.

I'm HOPING that the Zumba and Yoga classes will stay at the same time for next semester because THEN, FINALLY I can attend them!

Also, take advantage of the FREE health risk appraisal - go sign up HERE.

Exercise - Your Best Friend

This is a recent article written on a health blog about exercise. He does a great job of writing and attributing. We all know how to be healthy, eat less, eat healthier, and move more. Yet what we miss is the motivation to DO. However, just moving more than usual or doing Tai Chi can be a great form of exercise that will help you maintain a better BMI and lessen health diseases. Exercising doesn't have to be intense and expensive. You can do anything active and it will give you better health. Jump rope, jogging, exercise videos, walking, yoga, walking up/down steps, you can literally make any exercise out of any day to day activity.

Exercise improves asthma. What I really thought was interesting is that the famous 'carbo load' may actually create soreness after exercise. There is no need to carbo load before or after exercising. Whey protein on the other hand, may improve exercise tolerance for people with COPD.

Additives Causing Your Chronic Pain?

If you're like me you'll realize how HARD it is to find the cause of chronic pain. I suffer from migraines and I find it difficult to find relief as well as stop them from happening so frequently. One can hardly ever find the real cause of migraines. There are some major additives that you can avoid that can help you combat chronic pain and provide overall health. Taken from here.

1. Artificial Sweeteners: Aspertame, NutraSweet, Splenda. Found: in diet drinks and packets on restaurant tables. Adds to migraines. Cut them out completely.
2. Sugar: just plain sugar. Found: everywhere. Adds to muscle spasms. Cut down on intake.
3. High-Fructose Corn Syrup: similar to sugar. Found: everywhere. Adds to abdominal pain and digestive disorders. Cut down on intake.
4. Salt: that stuff on the table. Found: every table and every processed food of America. Adds to water retention which leads to bad joint and nerve function. Cut down on intake.
5. MSG: monosodium glutamate, glutamic acid, yeast extract, hydrolyzed protein, sodium caseinate, and autolyzed yeast. Found: chinese food and processed food. Adds to nerve damage and enhances pain. Cut out completely.
6. Preservatives:bonzoates, monglycerides, diglycerides, nitrates, nitrites, and sulfites. Found: commercially baked goods and anything that last a long time (processed food).

Eat the freshest and most natural food you can and you will get the best micronutrients and be the healthiest.

UVU Wellness Quest

Stress Relief in Four Weeks - Week 3: Progressive Relaxation Exercise

You tighten naturally when you have stress which may lead to more stress. (This totally happens when I get migraines, more stress=more tightness=more pain=more stress=etc.) Relaxation can help stop the cycle.

1. Lie down.
2. Close your eyes and take a deep breath in through your nose and out through your mouth. Relax all muscles in body.
3. Start in your toes and tense all the muscles in your feet as hard as you can. Curl your toes up against your shoes. Tense your calf muscles and squeeze for 5-10 seconds. Slowly release and loosen the muscles of your feet and calves. Concentrate on relaxing.
4. Move the tension up your legs and do the same thing progressively up your body until you reach your head. Always remember to release the tighten slowly and focus on relaxing the muscles.
5. You hold your most stress in your head, neck, and face so be careful with this area and do over several times.

Release all the negative energy and thoughts from your body. Take a few deep breaths and then slowly open your eyes and at your leisure get up.

Resource: The Center for Mindfulness

The Gerson Miracle

I've been wanting to watch this documentary ever since I saw Food Matters. His daughter is in that documentary This documentary states that Dr. Gerson, a German Jew during the second world war. He watched in growing potatoes how fertilizers made 

He suffered from migraine headaches. After experiments of eating raw fruit and veggies plus plain cooked veggies his migraines went away, his skin TB also went away. He got his doctorate and started the diet as his clinic. He wrote The Cancer Theory which demonstrated all the forms of cancer could be cured with his care with 50 years of life after 'the cure'. He was helping over 1500 patients when he died. These were patients whose doctors had given up on them and told them they only had months to live.

Chances of Getting Cancer in Developed Nations
1/16 - 1940
1/2 - 2000

Abnormal cells that steal vital nutrients to make itself bigger and eventually kill the host (you).

Deficiency and Toxicity are the two reasons for cancer.

ABC announced 1946 declared that the cure for cancer had been found. He was fired and the anti-cancer bill was killed.

He opened the Gerson Institute in San Diego, California. The hospital opened by Gerson in Tijijuana, Mexico 27 years ago - it is placed in Mexico because the only legal medical treatment of cancer in the US is cheomotherapy, surgery, or radiation. There were a lot of survivors that testified in the documentary about their miraculous survival and cure.

Juicing is one of the ways Dr Gerson realized that bodies that were starved of nutrients could readily help a body recover and be cured. More nutrients are more readily available to the body and you get a lot more. They drink 20lbs of fruit juiced a day, about 13 cups. They also eat raw fruits and veggies throughout the day. And to detox - organic coffee, inserted rectally.

I think it is interesting that this documentary is filmed very roughly by, it seems, inexperienced or possibly just very old technologists. It's obviously very biased towards the Gerson Therapy since it is made by the Gerson therapy. I especially like the part about how toxins are everywhere. The narrator takes you through a day stating that every single thing causes you to come in contact or be poisoned. And that the only way to combat this is to strictly adhere to the Gerson Diet.

While I believe that there are toxins in everything we eat and touch. I also believe there are slim chances that we can change much of our lives such as cell phones, cars, electricity, water, carpet, clothes, etc. However, I also believe taking charge of what goes in will have enormous positive effects.

I would like to know HOW MUCH IT COSTS. :)

There is a lot more in this documentary than I can touch on here. Go watch it. It's on Netflix.

Honestly, eating healthy is a no brainer to stay or get healthy. Why would you not want to live long and healthily, you know - without pain or chronic illness and have lots of energy?

Doctors

Ever find going to the doctor seems completely pointless? Why?

• they don't listen
• they just give you medicine (without telling you exactly what it does to your body)
• its awkward
• $$$$$$$

We need to learn how to interact with our medical professionals. Bring a notebook to your doctors visit that journals your pain and symptoms. Do your research on what you think you might have and what types of medication are given for it and what those medications do. Be specific when you ask questions and take your time to think of them. Make use of telephone calls to the office nurse who can give you feedback on certain things so you do not have to go in when you do think of questions. When it comes to medication see if there is something else you could do or try before you start taking medication. Make sure your doctor describes all the side effects of any medications they prescribe and make sure they help you understand what it does to your body. Keep your own good medical records and only go to the doctor when you need to and you can afford it. Take advantage of readily available information on diseases and symptoms and take care of yourself. 

Article on working with doctors.
Some emotional wellness help.

Tiny Tip

Relive your best memories. Ones were you were truly deeply happy. It releases dopamine (pleasure), makes you feel happier, and helps relieve bad memories.

Do you know if you're hungry?

Besides having at least two spelling errors this article was very helpful identifying types of hunger. Do you know them?

Physical Hunger

Emotional Hunger

Physical hunger is just that, your body needs nutrients and you should give them to your body. The second is a bit more complex. Emotional hunger is when you eat when you are neither full nor satisfied or satisfied already. In this type of hunger you eat because of feelings whether they be boredom, anger, fear, sad, etc. There is a good scale to help you eat better and identify when to eat. BEFORE you eat decide what number you're at on a scale of 1-10.

1 - You are very hungry.
5 - You are neither full nor hungry.
10 - You are full.

Basic rules are eat when you're at a 2-3 (eating at 1 can cause overeating), eat until you reach about a 7 (you will still be able to go on a walk but feel full) and if you find yourself eating at 5-6 start a journal and figure out what causes you to emotionally eat.

UVU Health Quest

Stress Relief in Four Weeks - Week 3: Assertiveness Assessment

First order of business to understand what style you use in interpersonal communication. Which one do you use most of the time? I use the passive style. I indirectly express my opinions and wants if at all. Others styles are aggressive style which you give your opinions and wants at the expense of others and assertive style where you give your opinions without violating anyone else.

Second order is to identify where you want to be more assertive (assuming that is where you want to be...since its the 'ideal'). Are you assertive when you ask for help? state a differing opinion? receive or express positive or negative feelings? say no? Who are you assertive with? Parents? Co-workers? Classmates? Strangers? Spouse? Employer? Children? I am pretty much non-assertive, aka I am not assertive with anyone and with any situation. Except when I am speaking about my positive or negative feelings with my husband. I think he's the only one I feel comfortable enough with.

Body language is third. What type of assertive body language do you use most of the time? I don't use any of them. Although I would like to.
a) Maintain eye contact
b) Maintain posture
c) Speak clearly, audibly, and firmly

Fourth is effective communication and listening skills. What do you do most of the time? Are you preparing for what you're going to say? Do you ask for clarification? Do you acknowledge to other other person your respect? Do you compromise? I don't think I do any of this most of the time, although I try to clarify and focus on listening to responding. I think it would be a good idea to let people know that I respect their opinions.

Five: avoid manipulation. What do you do most of the time? Use a broken record? Defuse a sticky situation? Delay yourself until you are calm? Acknowledge criticism you agree with? I don't think I use a broken record and I believe I do a really good job of not responding when I'm heated. I am not sure how well I do at defusing others anger or acknowledging criticism.

I have the hardest time with this sixth one. Learning how to say no. I hardly ever....ok never, say no. I always agree and try to be the most helpful person ever. Sometimes this gets me in big trouble - aka: stress to the max. I already stress easy but to avoid confrontation (even if none were going to come) I agree to everything. I just can't seem to say no. Do you tell people exactly why you're saying no? or do you let them down gently?

Coming in as last is putting assertiveness into action. Take your number one problem and answer the questions.
Who is involved?
When does it take place?
What bothers you?
How do you deal with it?

Resources: Center For Disease Control, Mayo Clinic, Center for Mindfulness.

Fat, Sick, and Nearly Dead

A Documentary.

It is a little bit different than the other documentaries I've watched. However, I thought it was more entertaining and very well done. It shows the experience of one Australian man who realized that he was fat, sick, and nearly dead. He needed to do something about it. He goes on a 60 day juice fast. During this time he travels to American and goes across the United States and tells his story to all those he can find. What he wants to do is cure himself, you know, like the way our body usually does. The first few days were really hard for him emotionally, but he got through it. From my experience of fasting, it is always the first few days to the first week that are the absolute hardest to get through.

This juice that he drinks for this 60 day fast is juice from a juicer. Juice direct from fruits and veggies. On day 31 he had lost almost 50 pounds. Micronutrient foods are fruits, veggies, beans and macronutrients are everything else. He meets a lady on the road that decides to do a two week fast and she does it. It helps her lose her migraines, clears her skin and body, and helps her feel a lot better. When he gets home to Australia he gets a call from a man he gave his information to in Arizona who needs help. They both have the same disease. He comes back to America and helps this man do a 10 day fast. He continues to a 30 day fast and loses 200 pounds in a few months after reverting to a diet high in micronutrients.

All across the country he interviews people about their habits, how they think about his fast and fruits and veggies, and how willing they were to change their diets to make themselves feel better. Most people knew why they were overweight and sick. Most people knew how to lose weight and get well. Most people were unwilling to make the life change. Why? Well they said it was because they had little self-control and said they were weak. I don't think they really believe that. I think they do not even want to try. They know but they don't care enough. Most people thought he was crazy. However, is it not crazy to take over 15 prescription drugs a day, overweight, and have your life expectancy for only a few years is not THAT crazy?

We have the ability to make life extremely healthy and live longer yet we have the highest rate of obesity and disease? Why? Why? Why? Why? Why?

In the end the results of his fast were 1)no medication, 2)healthy weight, 3)clear thought processes, and 4)felt amazing.

I really want to try this juice fast. I think once I have the money to buy a juicer and the holidays are over: I want to do it. I think its worth it to try it, feel better, and possibly get off of medication and not have migraines. You can do it too. Here are some recipes or here.

Milk. That creamy goodness.

I watched an NBC todays delivery of milk today and I am grateful for the alternatives. After watching Forks Over Knives I realized that I wanted to drop the dairy and meat from my diet almost completely. Something I really love is milk. However, I am willing to give it up completely. To replace it I need to find something else to provide calcium and that white cold drink sensation.

Almond Milk:
I've tried this one. I really like it. I like the nutty flavor.
Less calories, less fiber, less protein, high sodium however you get calcium, vit a, vit d, vit e
Nutty flavor. Creamy.
Use in cereal, oatmeal, coffee, anything

Hemp Milk:
My husband thought this one was really weird. I've never tried it. It just sounds weird to drink.
Less protein, no thc, however you get more omega-3's, brain health food
Mashed potatoes, cooking

Coconut Milk:
I have used this one but I have not just drank it.
Least amount of sodium, more saturated fat (but good heart healthy)
Creamy, coconuty.
Baking, etc.

Rice Milk:
I hate this one. It is really thin. Yuck.
More carbs, sodium and potassium, less protein, less fiber,
Sweet. Watery.
If you must use this one use it in cooking or something.

Soy Milk:
I like this one, but you need to find the kind (brand) that you like.
Most amount of protein (no more than 24g)
Beanier, Thicker
Drink, cereal, cooking, everything.

A Nutritionist

You think you need to see a doctor? Well, maybe you really need is to see a nutritionist instead. What do nutritionists do exactly? They help you improve your knowledge about your diet and to use that diet to feel and be healthier. The main reasons for going to a nutritionist are because of a) weight loss b) disease treatment c) disease prevention d) athletic training (I'd also say celebrities). Nutritionists help you do all these things without medication. So unless you really need a medication for something (bc, antibiotics) or are in serious trouble (dying, need stitches, surgery) what you really need is a nutritionist.

Here is a site that tells you about what you would pay for a nutritionist. Find out if your insurance will pay for it and if you need to go, GO! Find a better way to live. Eat better. Feel better.

UVU Wellness Twitter

Follow em! And get the updates for health at UVU.

UVU Wellness

@uvuwellness

UVU Health Quest

Stress Relief in Four Weeks - Week 2: Positive Self-Talk

If you thoughts are mostly negative (me) thoughts then you're obviously pessimistic. Duh, right? Well the opposite is true. Positive thoughts = optimistic. We know that however, especially for me, it's hard to make a change or feel like you can make a change. (I hate Utah).

Benefits of optimism: resistance to illness, reduced risk of coronary artery disease, more productive in work and school, and better bonds in relationships.

That's nice right? Well, I guess the other benefit is it lowers stress, hence we're in week two of stress relief.

First we identified misconceptions in thinking - filtering: filter positive, focus on negative; personalizing: blame yourself when anything bad happens; catastrophizing: anticipate the worst; polarizing: good/bad, black/white, or perfect/failure.

Then we figure out what you say to yourself and how often. Take a look at your thoughts throughout the day and lay out what you find. Change it.

Exercise:
Write down the most common negative thoughts that you tell yourself.
Choose at least one of the above to write a positive statement to counter it.

Take time, just work slowly and overtime you can overcome your negative thoughts.

Resource: Robert Holden, PhD; Happiness Project

Forks over Knives

Forks Over Knives

This documentary shocked my knowledge about two things. 1) Milk. 2) Meat. 

I think we all can agree that we do not want to get cancer. Am I right? I mean, who wants to die a long, horrible, painful, decapitating death? I sure do not. And I am sure everyone on the planet does not either.

Well, this documentary shows plenty of good supported evidence that the intake of MILK and MEAT in the AMERICAN diet are KEY FACTORS (as in, you eat them you get it) in CANCER. There. I said it.

I grew up thinking milk was one of the best things I could drink because I needed calcium and I especially needed it as I grew up because I'm a woman and as such am prone to getting osteoarthritis and osteoporosis. This is BUNK. Although milk DOES contain a high amount of calcium (which you need for your bones and to prevent osteoporosis) it also contains a lot of protein (less fat = more protein) which, as a animal protein, acts as a toxin, if you will, taking over your body and the fastest and easiest way for your body to deal with this problem is to take the calcium from your bones and get rid of that animal protein caused toxin. What this means is that drinking animal MILK is for animals (you know, those cute little calves), not for humans. It also means that the way we are trying to prevent (drinking milk) problems (osteoporosis) is actually the way by which we are CREATING the problem. 

This well documented film does not say that we should not eat any dairy and meat. But it does say that 5% or less of your diet should be dairy and meat. It also proves that having a diet 20% or higher in dairy and meat (common in American diets) shows a direct spike in cancerous cells. The thing is - it's only 15%! That is completely easy to fix. So why don't we fix it?

Well, there is this thing called ... government. The government controls what is taught in schools about food/nutrition and what is eaten in schools. This is how the general population gets their information (ingrained in to their heads) on nutrition. The problem with this is that this government control that regulates the nutrition facts are owned (you know, through contracts and such) by the meat and dairy industry. They are funded by meat and dairy and therefore they're going to give their "opinion" and "fact" towards whoever is funding them. This is ridiculous. The people who set facts of nutrition for our nation should be scientists/nutritionists/doctors. Not people who will be run by more wealthy people. 

Meat is also a key factor (same factor) in cancer as dairy (milk). It has the same animal proteins that do the same thing to your body - create cancerous cells/provide a place for cancer to grow. 

There are some doctors out there who have learned these things from studies they have studied and have done themselves in places like China, the Philippines, and the U.S. They have proven that the cancer/cardiovascular disease are direct responses to DIET.

They advocate a entirely whole foods plant based diet. It will heal your body. I really want one of these doctors. They keep a list of your previous symptoms, etc. and then they map out a whole foods plant based diet. BUT not only that - they go to the store with you and help you read labels and pick the right foods AND they help you cook them. Who wants a personal chef who helps you buy healthy food and cook healthy food that you will eat and makes you free from ailments such as cancer, diabetes, feeling sleepy during the day, cardiovascular disease, not getting enough sleep, sleeping poorly, weight gain/overweight, and bad moods. I DO!! Send 'em over to my house! 

My kids will definitely be eating food I prepare for them and not the food prepared by the cafeteria at school. I am definitely going to cut back on DAIRY and MEAT. Find some alternatives that are healthier and make them taste great. I know the holidays are coming up, but I want to find something that is whole foods plant based to bring into the festivities that tastes great and makes me feel good. I'm going to cut down on meat, less of it, and maybe add fish. I'm going to go for soy milk instead of cows milk and cut down on cheese consumption. What about yogurt? I'm not sure. I don't eat a whole lot of it. I wish there was a magical way I could wave my wand and see what 5% of dairy and meat in my diet looked like. And I wish I could wave a wand and all my shopping and meals would be done for me. But I guess that's what I have right? Processed foods that give me cancer. I better stop wishing and start doing.

to shoot or not to shoot

Don't believe all the hype and blah around flu shots. They don't work. There are so many strains of the flu out there that that getting a flu shot is a waste of time and money and a nice afternoon without pain. A flu shot may or may not help - that's all there is too it. Every year a vaccine is given for a specific type of flu or one strain. There are hundreds of strains out there of the flu. Therefore, even if you get a flu shot you still have a hundred other possibilities that could make you sick. Also, it has been proven that the flu shot is more effective some years than other years. This is due to the fact that some years one strain of the flu is more prevalent than another. So if they got it right (meaning they have the flu shot that will help the most prevalent flu this year) then getting the flu shot might not be a bad idea (unless you just happen to get a different strain anyway). Then there is the question does a flu shot do harm? I don't know, but from my experience the least amount of manmade things you put into your body the better. My opinion if it is not clear - flu shots are pointless and wasteful.

Article on FLU SHOTS.

Followed.

I got a follow on twitter from this lady who has great tips on staying healthy. Follow her on twitter!

Shelley Rael, MS, RD
Albuquerque, New Mexico, USA
I am a registered dietitian/nutrition expert, wife, mom, runner, cyclist, triathlete, foodie, traveler, UNM employee, and Nutrition Entrepreneurs DPG Chair.
@shelrael view full profile →

UVU - Health Quest

Stress Relief in Four Weeks - Week 1:  Self Massage Techniques

This is the best thing short of an actual massage or someone else massaging you. Massage yourself! Obviously, its not going to be completely relaxing however something is better than nothing! I've been trying to do one of these every class period while I listen in class. It is so nice, it helps me get through classes and not be so antsy to get out of class.

First up - self massaging your shoulders. This is my favorite one and the easiest one to do while taking notes and listening. Concentrate on breathing (deeply and let it flow) and get those tender spots. Your neck and shoulders are MAIN areas where you collect stress (I ESPECIALLY do) so make sure to massage your neck and shoulders A LOT during main stressing situations.

Massaging your hands: Relax one hand and massage the fingers, palm, and especially the skin between the thumb and forefinger (TRIGGER POINT!) and get the knots out and soften up your muscles. Repeat with other hand.

Ears: This one is kinda weird, I've never rubbed my ears before however - it feels nice. Start with the rim of the ear up and down, up and down, then move towards the inside of the outer ear this will increase blood flow and give you more energy (I made up that part).

Forehead: I am excited to use this one when I get a migraine. Put your forefingers of both hands on your hairline and push and pull up and down and side to side going up and down your hairline. You can either lean over or just sit up. Make sure you do it for 1-3 minutes for de-stressing effects.

Try em out! They help (especially massaging your neck and shoulders).

Looking for a different way to heal?

Then you've come to the right place.

In THIS article gives a lot of examples about different ways to heal yourself or to get healed. Check it out!

I clicked on a few from each category just to get myself acquainted with some new ways of keeping myself healthy. First of all is acupressure (includes acupuncture and shiatsu massage). I have actually been thinking about doing acupuncture and honestly - I'm scared to death to try it. People sticking needles in me? Sounds a little like walking on a bed of needles or fire....completely idiotic. However, people have lived through it and it worked. All three of these are based on chi or your body's energy. This energy flows down meridians in your body and acupressure uses those meridians to help balance out your chi, which helps cure you because sickness comes from imbalance of your chi. (I'll have to think about this one for a longer period of time before I try it.....)

Now MEDITATION is something I've wanted to try for sometime, however I usually cannot focus, fall asleep, or just cannot bring myself to do it. But you know what? I need meditation. I'm going to start meditating. Every night before I go to bed I need to meditate and clear everything from my mind and body. I think it will help me get to sleep as well as sleep better. Check the link to learn how to do it.

When I read "humor therapy" I thought - yeah! I would love to do that. But then while I was reading it I realized that I already have humor therapy. My husband. He always seems to make something funny or make me laugh even when I do not want to laugh. He has seriously mad skills in this area. Laughter helps the  immune system, makes you feel more in control, makes life more manageable, and releases stress, fear, and anger. I really need to laugh at myself more and to not take life so seriously. So....laugh on.

Homeopathy. Or in lay terms - your body can heal itself. This post I do not agree with. I believe that the body has the ability to heal itself if you give it the right tools (nutrition, rest, exercise, sunlight, herbs) however I have never tried homeopathy and giving a very small dose of an herb seems like it would do little to nothing if you do not understand the underlying reason for the disease/illness.

The healing touch is used widely by nurses. I suppose it would be helpful, however - actually touching someone seems like it would help a whole lot more. While I believe that people are naturally healthy and just need to remove the things in their life that are causing them to be ill - not touching someone while healing touching them seems.....weird. Kind of like someone watching you. Stalkerish-like.

While I like this article because it gives a lot of examples of different ways of healing. I dislike that they only have short summaries of what the therapy is - not how to do it or where to find it.

UVU Health - Seeing it a little more...

Tell me you don't do this

A recent article in the Detroit Free Press contends that Americans may 'talk' eat well, but they don't 'walk' eat well. 47% of Americans 'talk' about restaurants having healthy choices only 23% 'walk the walk'. That is a huge difference, especially considering 2/3 of the US population is overweight or obese. Because of this, high calorie and fat breakfasts sell more than Simple and Fit at IHOP and French Fries sell better than apple slices at McDonald's. Changing menus for restaurants is time consuming and expensive, especially when hardly anyone buys it afterwards. No wonder healthier items tend to be more expensive. I think there are two major flaws with this study. The primary one being, I eat 'Simple and Fit' at home, so when I go out - I want to splurge a little. For example, I eat a cup of oatmeal and fruit every morning for breakfast. Last week we went out to breakfast for my husbands grandma at Cracker Barrel. I'm not ordering oatmeal (even if it was a choice). I want waffles. I want eggs. I want bacon. I want a hefty typical breakfast. It doesn't mean I eat that every day, it means I don't eat it every day and I want it when I go out. The second flaw I see is about people not like me. Maybe those who eat unhealthy at home and then go eat unhealthy eating out. Or maybe those people who always eat out and never choose the healthy choice. And I think this is where Americans are. How can it not be when 2/3 of Americans are overweight+? Do I think having healthy choices is good in restaurants? YES! I think the more healthy tasty choices there are out there the more likely people are to buy them. However, I don't think the lifestyle of American's diet can be changed overnight. It needs to be a conscious effort on the part of every American to eat healthier and slowly wean themselves off of unhealthy fast food. Eat healthy almost all the time, and then you can eat unhealthy a small amount of the time. It will make you feel so much better not only physically, but about yourself as well.

Twitter Studies

In this article, Cornell University used Twitter to track not only American's behavior (such as bacon is more popular than sausage, Oprah airs at 4pm, and it takes seven hours to become drunk) but emotions as well (people are happiest in the morning and near midnight throughout the whole week [just different times on weekends]). I think this is a great idea. Its an easy way to track American's behavior and emotion without bothering them or without them even knowing (their fault - open twitter accounts). I think the only drawback to this is that, my two happiest moods peak at maybe noon and then eight pm. Mornings are NOT happy for me. I guess I'm just not a regular American.

MY Health Quest

Today was my second consultation with my nutrition specialist?, I'm not really sure what to call her. Anyway, we went over my goals and started on nutrition. Here is what we went over.
Nutrition Labels: 5% or less is low and 20% or more is high.
I should stop drinking whole milk. :(
Eat snacks!! Your body is programmed to eat every 2 1/2-3 hours. This boosts your metabolism and helps you eat less. And you skip the whole, my blood sugar is dropping and I need that candy bar.
Eat Breakfast! Your metabolism slows at night and hits a low right before you wake up. It gives you energy to start a day out right (not to mention helps mood.....boy did I learn the hard way today). And if you are one of those people that isn't hungry in the morning, its probably because you had too hefty a dinner or ate too late (remember, your metabolism slows at night?....this means your body doesn't digest it very fast and likes to just store it). Which means you should not eat about 2-3 hours before you go to bed.
Check out www.choosemyplate.gov/myplate/index.aspx and see how many calories you need a day and how many servings of what you should be having. It's really convenient. 
Tips:

• Go for complex carbs: whole grains, fruits, veggies. 
• It's whole grain if whole wheat is the first ingredient.
• Eat five fruits and veggies a day (get those veggies!).
• Get you some poly and mono unstaturated fats. These include nuts, avacados, peanut butter, and fish. 
• Eat your lean meat (or lentils, whole grain, beans, and nuts). Your body needs those proteins it can't make itself.
• Whole milk is probably not the best dairy.
• Moderate sweets - if sugar in any form appears first or second on the ingredients list - its high sugar. 

I also learned about organic. 100% organic means just that. Organic means it contains at least 95% organic ingredients. There is no legal definition for natural food, free range, and hormone free - anyone can use it, for anything. 

So go to the website and start your responsibility to your health. You can do it.

Food Matters

Food Matters is a documentary about .... food! Crazy huh? It focuses on the fact that you are what you eat. It starts out with explaining what is in food because of how it is processed. Then it turns to explain lifestyle and drugs/supplements/nutrition. 
I thought it was incredibly interesting and it makes me want to do something. Eat healthier. Become a nutritionist. Something! 


Did you know that your food is already a week old when it gets to the store? This is called globalized food industry. Your food has to travel from 1500-2000 miles just to get to you. Did you know that most soils that grow your food only get three minerals when food needs 52? If they don't get it from the ground where do they get it? Did you know that when you cook/steam/heat your food your body treats it as a toxin? It also loses enzymes and nutrients with heat. 


Their solution? Eat local produce. Eat organic. Eat 51% of your meals raw and your body will not react to your meals as toxins. Plus 1-2L of water with every meal (to flush the toxins out).


106,000 people die every year from procedural medicine (taking medications as directed, routine medical operations). I mean, wouldn't you die if you lived in a hospital with all its white bread and jello? Studies have shown you come out of the hospital more malnourished than when you went in. The medical field totes 'pill for an ill'. One pill for one ill. Even though they say this, it isn't true. Medication made for certain things have come to be known for its uses in other areas. You have 24 nutrients that your body needs. Just 24 for every single thing your body makes, does, and runs. If you lose just one of those nutrients - a whole myriad of things can go wrong. The theory behind nutrients or nutrition (instead of drugs) is that if you identify that nutrient (or more) that you are missing, you will cure not only the main thing that is ailing you, but everything else as well. The body doesn't heal selectively. It is the idea that you have a problem, you give your body the nutrient it needs and it takes it and uses it to heal your body and voila you are healed. This idea is put in practice by the Gerson Therapy. They have a 50% cure rate of cancer (not just the 30% that survive five years, which really means 70% of cancer patients actually die, it truly means cured). I think its interesting that 25% of the commercials out there are for drugs. The drug companies rule. Why? Because they have money and they want to make money. Nutrition doesn't make money. It makes people healthy. Drugs. Now there is something that can make a lot of money. A drug is a substance that doesn't cure an ill, it just makes it bearable with a side of effects (that need more drugs, ironically). Why do we feel ill? Because we eat crappy. So, when we feel sick, we shouldn't run to the doctor and the drug companies, but run to the source - bad nutrition. They stated an interesting thing about doctors. 


Doctors go to medical school where they learn about medicine and then they prescribe medication. But doesn't this sound so much better? Nutritionists go to nutrition school and learn about nutrition and then they prescribe nutrients. It sounds SO much healthier and it is extremely true. When have you gone to the doctor and they haven't prescribed you a medicine? That's what they do. They also say a lot about what they don't know. "Well, we don't really know much about that yet..." And you're still prescribing medicine for something you really don't know anything about? How can that be healthy?


Is the solution to healthcare more access to medicine? Or more access to education about nutrition and health? 


Food Matters does make a good point that when it comes to medical breakthroughs with prosthetics, emergency surgeries and such they do a superb job, but when it comes to chronic illness and disease - they suck. The underlying factor of disease is lifestyle. And doctors never talk about lifestyle and no one actually changes their lifestyle - even if their life depends on it. Although people think about making healthy choices, they hardly ever make them. The leading disease in America is cardiovascular disease and it is a lifestyle disease, fully preventable and reversible. 


If we switch what we buy consistently and make that healthy change of lifestyle, eventually the industry will catch on and will have to change. The squeaky mouse gets the cheese. And in the end the best nutritionist for you - is you. You need to take responsibility for your own health. 

Food Matters is on netflix - go watch it.

MY Health Quest

A few weeks ago I decided to sign up for the nutrition and stress management health quest at UVU. I emailed the group and they got right back to me. I went today for my first consultation. We set up our appointment to fit my schedule and for the two classes together it is $16. At this first appointment we filled out some forms (as in, sleep habits? stressors? eating habits?) and formed some positive and specific goals. My first goal was to drink 3L of water every day (this is equivalent to 10 cups and 8 is the general idea of enough, although - I should probably drink more). To do this I fill up my 1.5L water bottle every morning and try to drink it before I eat breakfast. Then I fill it up again to drink with dinner. I find that I actually get thirstier when I drink more and it makes me realize how much water I really need to get by in the day (be ready for bathroom breaks). My second goal - which we will work on throughout the semester was to get out of bed every morning. Getting to class is really hard for me. My third goal is to understand nutrition better, especially portion sizes and labels, basically set my ideas of nutrition in stone. It was really nice to have someone to talk to about my eating habits and stressors and just get it out there. She had some really good suggestions and was very helpful.

Colon Cleansing?

This was recently on Good Morning America Health. Is colon cleansing good? or bad? I've heard that colon cleansing is good, good for your body and your mental health. It cleans out all the toxins.

Dr Greenwald, who is a gastroenterologist, says that it isn't healthy.

What is a colon cleanse?
Clean waste materials out of their colon. Use a tube and flush out everything from the colon.
60-80L (15-20 gallons) of water.
Solutions with additives, teas/herbs.

Why do people do colon cleanses?
1. To lose weight quickly.
2. Feel like they need to purge their body of toxins and waste.

3. Preparation for surgery and colonoscopy.

Side effects?
Mild: abdominal pain, cramping, vomiting, bloating, nausea
Severe: dehydration, damage to kidneys, change of chemical balance, inflammation of pancreas and perforate colon.

Why not healthy?
It just comes right back. You need to change your lifestyle (in=out).
Colon purge eliminates good bacteria in colon. (comes back)

Other options?
Balanced diet.
Regular exercise.
20-35g of fiber/day.
Screen for colon cancer (50+).

What I got from this is that if you really want to be healthy you do a colon cleanse and implement a good complete change of lifestyle after it, otherwise - it's unhealthy and useless.

10 Things to Think About

We all know (at least I hope) that you need to take care of yourself to be happy and healthy. However, I think few of us actually stop, think about what that means, and DO something about it. This article is on how to take care of yourself - mentally. Over the years of dealing with my problems, I find my mental health is directly linked to my physical well being. If I don't take care of my physical well being - my mental well being suffers. And vice versa. Here are the steps this article suggests.

1. Talk about your feelings.
Guys - guys don't talk about feelings. Ever. {unless they're married and/or they're forced into it} Girls - I don't really know about girls in general, but I'm a girl and I know about me. I'm an introvert. There are only a select few people I tell anything to. And even then, it has to be the right time/place to spill my guts and it usually ends up being after I hold all my feelings in for a long time and can't handle it anymore. You know, in the communication field the people you talk to the most about what is going on in your life is very close friends/family and strangers. No middle ground.
Do you talk about your feelings? How often? To whom?

2. Eat Well
We all know we should eat well, but do we know what eat well even means? Less junk food, less fast food, less sugar and chocolate. What about adding? More water. More fruits and vegetables. And if we know what it means, not many people follow it. I have a hard time and I do really well.
How are you doing on eating well, honestly? What do you think eat well means?

3. Keep in touch.
This one is hard for me, being the introvert that I am - I know being connected helps me but actually doing it is very hard; however, I think for most people it is pretty easy and they do it all the time.
Are you keeping in touch with family and friends?

4. Take a break.
Even a small break. I have a hard time focusing. I think if I plan to focus and plan to have a break/treat at the end I focus a lot better. Taking a break is a much needed part of life. Whether it is a half hour walk around the block, checking facebook (often turns into way too long and wishes not to return), or a vacation.
Do you take breaks? What kind of breaks?

5. Accept who you are.
I am really good at this one sometimes and not so good other times. However, I think in general I know who/what I am and I'm okay with that. People put on facades so I really have no idea how the general public does with accepting who they really are.
Have you accepted who you are?

6. Keep active.
I know a lot of people who do keep active, however I know a lot (including me) whose health keeps them from keeping active. How does one keep active when that happens? Its tricky and its difficult. Exercise is good for your mood, concentration, looks, self-esteem, sleep, and organs healthy.
Do you keep active? How?

7. Drink sensibly.
Don't drink to deal with problems. I think that's pretty sensible, I don't drink but I think if I did it would be to deal with problems (which actually doesn't help with problems).
Do you drink? Why do you drink? Do you drink too much?

8. Ask for help.
Its hard to ask for help. It takes courage to do it and the ability to step back and realize that we need help.
How often do you ask for help? Should you be asking for more help?

9. Do something you're good at.
This helps de-stress and boost self-esteem. However, when do we have time to do something we like or we're good at? Me? Pretty much never between september 1-december 15 and january 5-april 30. Then how about the time we're not in school? We have work. Who has time or even the motivation to do things we like after a hard day at work?
Do you take time to do things you like? How much time do you get to spend on things you like to do?

10. Care for others.
Service. Helps you feel good about yourself and makes relationships better. I think cleaning up after yourself and picking up trash at school is a good way to start caring for others.
How do you care for others? How do you serve?
Overall, I think the general population knows how to stay healthy but choose not to because other things at this point are more important to them. How do we change that?

Health Quest at UVU

Head on over to this website and fill out the form to receive more information. Under "how do I participate?" is the option to either sign up for all the weeks or just which ones you're interested in. I signed up for Nutrition and Stress/Sleep because those are what I want to learn more about and struggle with. It's only $8 per session and you meet with a wellness coach at a time that is convenient to you. It's one of the best personalized options I've found on UVU campus regarding health! Go take advantage of it!!

ZAP that Happiness Hangover

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ABC's Good Morning America - Health

This segment (from Aug. 26, 2011) concerns allergies, vaccines, and natural birth. The audience is definitely for parents.

If you have an allergy 1) communicate when you go to gatherings, 2)bring your own food to a bbq, make sure not to cross-contaminate with the grill or utensils, and be aware that lots of sauces can contain common allergens 3) have a plan, have an epi-pen and be aware. Most allergies are already known by the time someone is in college, but there is a chance that someone can (in college) suddenly realize that they have an allergy. So being aware of what common allergies are and how they are treated is not only safer for others (to help them) but also for yourself (just in case).

School immunizations. This deals with elementary and secondary education immunizations. However, a lot of the immunizations that I was supposed to get in high school never really got done. It wasn't until my second or third year in college that I actually finished up all of my needed vaccinations. Keep a copy of your vaccination record and make sure its up to date.

Natural childbirth usually takes place within a hospital but in a separate wing with a midwife. The cons are that you are taking it all natural - pain. The pros are that its less expensive, it is a calm environment, you're most likely not to have a c-section, if everything looks good you can get off the monitor and get in the jacuzzi, and it's less invasive. However, not everyone who wants one can have one. If you have any sort of medical issue that would label you as higher risk than usual (diabetes, over 45, hypertension, baby's too big) you cannot have one. Half of women who want to have a natural birth cannot have one because of these issues.  I think it is a great idea for women to have the option to choose a more natural birthing way. It is good to know that you have more options than just one when it comes to giving birth.

Junk Food Diet

This article from KSL is primarily based on showing one how to lose weight. If you want to lose weight (which helps decrease your chances of getting chronic diseases) you need to control your portion size of food (not necessarily what that food is per say). This is a general rule for losing weight (not for overall health and wellness).
Dr. Mark Haub is an associate professor from Kanas State University. He tried an experiment on himself and this is what he did:

• 1800 calories a day
• physical exercise the same
• 2/3 intake from junk food
• took a multivitamin pill
• protein shake
• some vegetables

He lost 20 pounds and has since not gained it back. He was trying to show his students that the rule for losing weight is portion size. He does not recommend this diet to anyone else. Which is the main response of dietitian Jennie Twitchell. Not every diet works for every person, every body is different and will respond differently to different weight loss diets - portion sizes are the key. As well as if you want an overall health that is good now and in the future, eating healthy foods is a lot better option than junk food, but SIZE SIZE SIZE does matter when it comes to being healthy no matter what you eat.

Now I've never really been one to diet or even see diets as helpful 1) because I've been underweight pretty much my whole life and 2) because I see that unless someone makes lifestyle changes they will lose weight for a short amount of time and then gain it back, which is neither healthy for the body nor the mind. The main points I've learned from this article are that:

1. portion size controls weight {and}
2. types of food control overall health

Mindful Eating at UVU

I was hoping this was a seminar I could attend once and take notes on, but it is not. It is a workshop held for several weeks that you have to pay for. Seeing as I cannot pay for it, nor attend because of conflicts - I thought I’d just post about it so if any of you are interested, you can sign up. It looks very beneficial!

It’s based on these books:

1. Am I Hungry Inc. and Eat What You Love and Love What You Eat. – Dr. Michelle May, M.D. – founder of Am I Hungry Inc. and author ofEat What You Love and Love What You Eat
2. Intuitive Eating – author Evelyn Tribole, M.S., R.D and Elyse Resch, M.S., R.D. F.A.D.A 
3. Women Food & God – author Geneen Roth

And here are the benefits:

• Be in charge of your eating instead of feeling out of control 
• How to eat the foods you love without overeating or guilt 
• How to increase your metabolism 
• How to eat healthier without depriving yourself.

(Found via pdf file found on the calendar under Never Diet Again)