Setting Realistic Health Goals

It’s 11 days after the new year. How are you doing on those healthy resolutions?

If you’re like many people you may have already given up or are on your way to serious discouragement. Let’s talk about that a little bit. When it comes to making healthy lifestyle choices there seems to be a prevailing “all or nothing attitude”.

Many people believe that if they cannot keep to every single healthy goal immediately that they’ve set for themselves that somehow that negates all the healthy choices they DID keep. If you really analyze that attitude it is a lot like saying “I’m not going to walk at all because I’m not a marathon runner.” Silly once you really think about it, right? We wouldn’t expect a person that goes to the gym for the very first time to be able to do everything their trainer does with ease. So why hold ourselves to an impossible standard of perceived perfection when it comes to general healthy lifestyle choices?

Maybe you’re comparing yourself to an acquaintance that seems to lead the perfect healthy lifestyle; diet, exercise, meditation – blah, blah, blah. Let me let you in on a little secret – they most likely didn’t get there in one day, one week or even one month. While there are always exceptions, most people have grown into that healthy lifestyle bits at time building one healthy choice on top of another. Let’s put in a dose of blunt honesty here. Many well-meaning crunchy green gurus come off as self-righteous preachers that discourage people more than they help them. The vast majority of them have very good intentions with their advice. They just get a bit over zealous in their excitement forgetting just how overwhelming it all can be to a newbie.

So now what?

According to physical and behavioral science it takes 21 days to make or break a habit – for good or for ill. So, if you made one (1!) small healthy choice every three weeks for one year you would have made SEVENTEEN (17!) POSITIVE LIFESTYLE CHANGES. Give yourself a minute to really process that. What would your health look like one year from now after incorporating 17 healthy habits?

Make yourself a list of 17 – 20 (seemingly) small healthy choices you can incorporate into your daily routine. Pick one and work on that for the next three weeks. If you slip up a little bit – so what. Make each day a new beginning. In 21 days pick another thing off your list to work on. Using this process you will create a very positive foundation on which to keep building. And it won’t seem like such a daunting endeavor!

I once asked an instructor where to start at a time when I was very overwhelmed. Their response was to sing the Do Re Mi song from the Sound of Music – “Let’s start at the very beginning, a very good place to start…”. I can’t carry a tune in a bucket so I’ll just give you the You Tube link 😉 https://www.youtube.com/watch?v=k33ZQ4I4p24

Why Castor Oil?

What It Is
Vegetable oil pressed from the seed (bean) of the castor plant (Ricinus Communis)
Primary active constituent:  ricinoleic acid

Properties
Anti-inflammatory
Analgesic
Antimicrobial (Antiviral, Antifungal , Antibacterial)
Humectant

Topical Application
The properties of castor oil along with its much lower risk of allergic reaction (as compared to nut based oils) make it an excellent massage oil, especially for feet.  It moisturizes and penetrates deeply and quickly into tissues while the antimicrobial properties treat toenail fungus, athlete’s foot, etc.  The anti-inflammatory and analgesic properties assist in relieving nerve inflammation, arthritic joints and sore muscles.  Castor oil also stimulates the lymphatic system to help clear congestion in circulation and remove toxins.


References & Resources:

  • Google Search: Properties of Castor Oil, Benefits of Castor Oil, Castor Oil Pack
  • com/castor-oil-health-benefits.php
  • com/14-reasons-why-every-home-needs-a-bottle-of-castor-oil/
  • org/are/holistic_health/data/thcast1.html
  • com/35671/castor-oil-packs/

Growing Use of Integrative Medicine in Hospitals

Check out the links below to learn more about the growing use of integrative medicine in Ohio hospitals:

Cleveland Clinic

http://my.clevelandclinic.org/services/wellness/integrative-medicine

http://my.clevelandclinic.org/services/wellness/integrative-medicine/about

http://my.clevelandclinic.org/services/wellness/integrative-medicine/treatments-services

The Ohio State University: Wexner Medical Center

http://wexnermedical.osu.edu/patient-care/healthcare-services/integrative-complementary-medicine

http://wexnermedical.osu.edu/patient-care/healthcare-services/integrative-complementary-medicine/education

University Hospitals

http://www.uhhospitals.org/services/integrative-medicine

http://www.uhhospitals.org/services/integrative-medicine/integrative-medicine

 

 

 

FAQ: What makes Elemental Reflexology different from other reflexology sessions?

A: What distinguishes Elemental Reflexology™ is its foundation in the assessment and balancing of the five elements. It is based in Ayurvedic Medicine and further refined by Dr. Randolph Stone, founder of Polarity Therapy. Elemental Reflexology™, integrates the ancient art of Ayurvedic reflexology with the modern energetic principles of Polarity. Although the acupressure points are still the same, an Elemental Reflexology™ session will vary from a TCM (Traditional Chinese Medicine) reflexology session in both style and approach.

Click here to read more

How Much Do Processed and Refined Foods Affect You?

A quiz for today: Carbohydrate Addiction (The bad kind of carbs – not the good ones)
Although the source from which this quiz came titles it the “Official Carbohydrate Quiz”, I have found through personal experience and client case studies that a more accurate title would be “Processed and Refined Food Addiction Quiz”.

Answer Yes or No to the following 10 questions:

1. After a full breakfast, do you get hungry before it’s time for lunch?

2. Do you have a difficult time stopping, once you start to eat starches, snack foods, junk food, or sweets?

3. Do you sometimes feel unsatisfied even though you have just finished a meal?

4. Does the sight, smell, or even the thought of food, sometimes stimulate you to eat?

5. Do you sometimes eat even though you are not really hungry?

6. Are you sometimes unable to keep from snacking at night?

7. After a large meal, do you feel very sluggish, almost drugged?

8. Do you get inexplicably tired and/or hungry in the afternoon?

9. Have you at times continued eating even though you felt uncomfortably full?

10. Have you been on diet after diet, only to lose weight then regain it again?

Total Number of ‘Yes’ answers: ______

0 – 2 You do not appear to be carbohydrate addicted.

3 -4 You appear to have a mild carbohydrate addiction which, at times you may be able to control (although not always) and with some difficulty.

5 – 7 Your score indicates that you are moderately addicted to carbohydrates. At times you may be able to control your eating, but you may find that
stress, premenstrual changes, tiredness, boredom, unexpressed anger or pressure may increase your carbohydrate cravings.

8 – 10 You have scored in the severe carbohydrate addiction range. You may be struggling to control your eating without realizing that your
body has been fighting you, literally driving you to eat and then storing the excess food energy as fat.

If your score indicates that you are a carbohydrate addict (mild, moderate, or severe), you are not alone. Most carbohydrate addicts have a strong or recurring
desire for breads and other starches, for junk food and snack foods, or for sweets. Carbohydrate addicts have a tendency to put on weight easily and, when
they do lose weight, they usually regain it fairly quickly.

Sugar vs Fat

I love it when mainstream media publishes these! Check out this great article and case study:

http://shine.yahoo.com/healthy-living/twin-brothers-act-guinea-pigs-sugar-v-fat-190600102.html

Excerpt:

“We should not vilify a single nutrient…” Chris told the Sunday Express. “It is too easy to demonize fat or sugar but that enables you to let yourself off the hook in other ways. The enemy is right in front of us in the shape of processed foods.”

The brothers concluded that searching for “one toxic ingredient” was fruitless and we should rather be watching calories, portion size, and eating whole foods whenever possible. Its an un-sexy approach that won’t spark any diet crazes or launch a bestseller, but could actually work.

Attitude of Gratitude

Keep an Attitude of Gratitude to start any new year, new moon and most importantly, Every New Day off right .
http://www.sparkpeople.com/resource/wellness_articles.asp?id=1541
Excerpt: “Researchers are finding that individuals who exhibit and express the most gratitude are happier, healthier, and more energetic. Grateful people report fewer symptoms such as headaches, stomachaches, nausea, even acne, and spend more time exercising! And the more a person is inclined towards gratitude, the less lonely, stressed, anxious and depressed he or she will be.”