Tuesday, December 30, 2008

Taken from Doug Kelsey, PT

One Thing You Need to Stay as Young as Possible

Tree_poseIt's a simple task.

But, few can do it, correctly, the first time and it took me over six months to achieve.

Standing still, on one leg, for 30 seconds.

You might be thinking, "Really? Took a year? Poor guy. How hard is that?"

Uh-huh. Until you try it.

Stand tall and still on one leg. Bend the other leg to 90 degrees at the knee and hip such that your thigh is parallel to the floor and lower leg points to the floor.  Arms at your sides. Now, stand still. Completely still. No flailing around like Joe Cocker at Woodstock. No wiggling or writhing - even a little. Just stand still. Time your self. The moment you lose control of theSingle_limb perfectly still position, the test ends.

Go ahead. Try it.

Balance is essential for movement. Movement is the transition from one point of balance to the next. It is sequential episodes of balance - imbalance - balance. Walking requires you to lose and catch your balance. You propel yourself forward, are momentarily imbalanced, then catch your yourself. If you have ever watched a 2 or 3 year old child walk, you'll see the episodes of balance and imbalance. As the child grows, movement improves as balance improves. As an adult, this cycle of balance - imbalance happens so fast that you don't even realize it - until you're injured.

Injuries create imbalance and the only way you get your balance back is by facing the imbalance and working on it. The temptation is to skip over something so simple. I tried. I tried a variety of exercises, stretching, a bunch of things that I convinced myself I needed to do to abolish the pain in my back. I was working hard and made sure that after every session, I was worn out; that I had really put everything I had into the drills and routines. Then one day, my friend Ryan Smith, asked me to stand on one leg. I couldn't do it. He just watched, patiently, as I struggled for about 10 seconds with a shaky leg and wobbly trunk. I remember feeling ticked off that I couldn't do something so basic as stand on one leg. He just said, "I think this will help you a lot."

Ryan was right.

Balance is one of the main elements of a complete training program. Balance not only improves your movement but reduces the risk of falls as you age and keeps your brain healthy. Yeah, that's right, it turns out thatbalance is a great anti-aging weapon for your brain.

The cerebellum is a region of the brain that coordinates all of the muscles and joints needed to maintain your balance. And, the cerebellum isn't stimulated much when you sit on your butt all day pounding a computer keyboard. Ever heard the phrase, "Use or lose it?" Well, when you do not use your brain for certain things, like balance, the connections in the brain fade like an old picture. Before long, you not only have trouble standing on one leg but doing things like bending to pick something up off the floor or reaching high above your head to get something down from a cabinet become challenging events.

So, if after testing your self, you find your balance out of whack, start practicing balancing on one leg and when you get good at that consider things like Tai ChiYoga, or Pilates - all great avenues for improving your balance.

Balance helps keep you as young as possible for as long as possible. Standing on one leg yet?

Doug Kelsey

Tuesday, December 16, 2008

Manual Therapy for Sciatic Nerve

Chiropractic for High Blood Pressure

Seasonal Greetings

"If, as Herod, we fill our lives with things, and again with things;
if we consider ourselves so unimportant that we must fill every moment of our lives with action, when will we have the time to make the long, slow journey across the desert as did the Magi?  Or sit and watch the stars as did the shepherds?  Or brood over the coming of the child as did Mary?  For each one of us, there is a desert to travel.  And a star to discover.  And a being within ourselves to bring to Life."
                                                                                                                              -  author unknown

How to save your Kids Back

Amazon's Kindle. The ipod has made carrying cd's around  a thing of the past..  As these readers evolves, textbooks and other readings will be available electronically.  My kids carry backpacks that look like astronaut jetpacks. Not for much longer.

From the Happiness project

If you're in the mood to read a novel about happiness...

A reader suggested that once a month, I include a suggested reading list. Great idea: I’ll include this list on the last day of every month.

Because it’s summer, when people tend to have more time to read novels, I’ll start with a list of novels that I found most interesting on the subject of happiness.

All of these books are TERRIFIC. You may be cowed by the thought of readingWar and Peace, but I was staying up late to read it every night until I finished it--there's a reason it's a classic of world literature. Or if you're in the mood for something more light and fun, start with Happy All the Time. But I promise, you can't go wrong with any book on this list.

Elizabeth von Arnim, Elizabeth and Her German Garden
Wallace Stegner, Crossing to Safety
J. P. Marquand, Point of No Return 
Marilynne Robinson, Gilead
Laurie Colwin, Happy All the Time
Michael Frayn, A Landing on the Sun
Lisa Grunwald, Whatever Makes You Happy
Nick Hornby, How to Be Good
Ian McEwan, Saturday
Leo Tolstoy, War and Peace 
Winifred Watson, Miss Pettigrew Lives for a Day

Tuesday, November 18, 2008

knee problems

Will Eccentric Exercise Cure You?

 

Will eccentric exercise cure your patellar tendinosis?

 

-- Even using the ideal protocol for eccentric exercises, one may or not be completely cured. However, there are success stories in some medical journal articles where people who have had many years of patellar tendinosis have outstanding success after a program of eccentric exercises.

 

-- These exercises put a lot of force on the patellar tendon, so they must be done very carefully over many months. If done improperly, they can lead to a worsening of symptoms. These exercises should be used only for chronic cases, should not be used for inflammatory tendinitis, and should be done only under the recommendation of an appropriate physician.

 

-- Even if you are not completely cured, however, your pain might be reduced substantially and you may be much happier. Your pain may be reduced to such a low extent that it does not bother you much. And, there may be more times of the day when you have no pain, or much less pain. In my case, the exercises have helped me to reduce pain a substantial amount. I feel much more normal, with more of the day without any pain. The times I do have some pain, it is much more tolerable -- and I am much, much happier.

 

-- The exercises may help you to have no pain or substantially less pain while you do certain activities, such as walking down stairs; driving a car; walking for long distances; bicycling, etc...

 

-- Even if you find you are not completely cured, eccentric exercise may still be a substantially better alternative than most other kinds of treatment, including surgery, other kinds of physical therapy, certain chiropractic techniques, extracorporeal shock wave therapy, prolotherapy, sclerosing treatments, etc...

 

-- In my opinion after reviewing the medical literature and trying a number of different kinds of treatments myself, I believe eccentric exercise is far better than other alternatives. The success rate is generally much better. Furthermore, other kinds of treatments, such as surgery, may lead to irreversible adverse effects.

Creaky Knee Syndrome

Actually there is not such a problem, but it sounds kind of cool..  After playing a lot of soccer my knees started making creaky sounds when I was going up the stairs.  I'm in good alignment, wear orthotics, etc.  so I wanted to know if I had any knee damage (specifically -wearing down the cartilage between the leg bones).  An x-ray revealed normal joint spacing.  Yeah!  The moral of this story is that joint noises aren't an indicator of joint damage.  I don't know if long term noises are associated with more damage, but I suspect this to be true.  I don't want to find out so it's time to take my glucosamine regularly and do my eccentric knee exercises.

First Steps

  1. Reduce the amount of sitting at one time and in total during the day. Do this by getting a pedometer and shoot for 10,000 steps per day. The more you sit, the worse it is for your spine. If you must sit, use an inflatable beach ball (with just a small bit of air in it) behind your lower back. This will give your spine support and help reduce the forces on the back side of the spine. Sit less and walk more.
  2. Every two hours, lie down on the floor and place your lower legs on a Swiss Ball. You may need to place your trunk on a couple of pillows. In this position, slowly roll your legs back and forth a very small amount (as soon as you feel your buttock come off the floor, stop the motion and go the other way). The excursion is usually only a couple of inches. It should be relaxing and easy to do and not painful. Do this for 10 minutes.
  3. Learn how to "Lock and Load" and use it everyday. Lock and Load is a phrase we use to describe the process of engaging the spinal stabilizer muscles. Some people call this "drawing in" or "hollowing out" the abdomen but it's not either of those things. To learn how to get your abdominals and spine muscles to work, lie on your back again with your feet on the Swiss Ball. Place your hand on your lower abdomen. Now, imagine a burning candle a few feet in front of you. Purse your lips and try to blow out the candle. You'll feel tension in your abdomen. This is the kind of tension you need in your abdomen all day long, every day, for the rest of your life. You must learn how to produce it and vary it according to the task. If you're sitting in your chair, you need a very light amount of tension. If you're going to lift a heavy box, you need a lot of tension. This is a key step. Without mastering this, all other exercises become very difficult to do.

This is good advice wether you have just injured yourself or are having chronic pain. We always want slick and immediate solutions to our health problems;  most of the time it's the slow and steady  changes that we make that ultimately get us better,

Thursday, September 11, 2008

David Bowie once said..."CHH CHH CHH CHANGES"

Five Myths About Change and Getting More Out of Your Life

Digg

Here are five myths about change and getting more out of your life:

Myth: Crisis is a powerful reason for change.

Reality: In a recent study, ninety percent of patients who’ve had quadruple heart bypass surgery continued to live a lifestyle that would worsen their condition and threaten their lives.

If you won’t change despite a life and death decision, then what?

Solution: Most people use “will power” and “persistence” to make the changes they want or need thinking that they are doing the best they can. After all that’s what we were taught.

Although it’s a gallant effort, we now know that permanent change takes reconditioning the brain to a new way of thinking and behaving. According to scientists, it takes approximately 30 days of daily reconditioning to create the new “neural networks” that are needed for long-term permanent changes in a person, before you can expect your business or life to get better, and stay that way.

It took time to create your beliefs and habits and it takes time to get rid of the ones that don’t serve you.

Myth: Change is motivated by fear or loss.

Reality: Absolutely not true! People almost always go into automatic denial of the bad things that might happen to their business or themselves no matter what the potential severity of their decisions and consistent actions are. It’s as natural as breathing for us to wait till the absolute last minute to change.

Solution: Creating compelling, positive visions of the future with a viable plan or solution is one of the best ways to inspire long term and permanent change. You must get emotionally involved with why you must change and then follow your plan. If you have a big enough reason to change, you may be more serious than if it’s just convenient. Having a buddy to help you is also a great way to ensure you follow through. In addition, create an environment around you to help support any new changes you seriously want to make and keep.

Myth: Facts are what we need to help us makes changes in our lives.

Reality: Our thinking is guided by our internal stories, narratives and habits of thought, not facts. When a new fact doesn’t fit our current internal map of reality—which we use to make sense of the world—we automatically reject it. Change is best achieved when emotions are involved and invoked quickly, not facts.

Solution: If you seriously want to make significant gains in any area of your life or business, you must get emotionally charged regardless of the doubt, fear, obstacle or size of your goal. Emotions are the brains fuel for making your goals a reality and as mentioned above, get support to help you along the way.

Myth: Gradual and small changes are the best way to go to achieve your desired goals or outcomes.

Reality: Radical, fast, and severe changes are often easier to sustain because of the quick results one derives. We thrive on fast gains and will do a lot to sustain them. When we see that our efforts have paid of fast, we are 100% more likely to continue vs slower to see results.

Solution: Make a specific decision on what you want to achieve and go full out executing a well thought out plan. Make sure you get the support you need to sustain the changes during and beyond the 30-day mark. And remember the change MUST happen on the inside first or it will be very short-lived.

Myth: We can’t change because are genetically predisposed to certain thoughts and have become “hardwired” early in life and have to many bad habits to change.

Reality: The latest findings suggest that only 50% of our “hard wiring” is genetically based and that our brains have extraordinary “plasticity” that can be molded and plied in new ways throughout our lives. We have the ability to grow complex new “neural networks” very fast that can help us create a new reality for our business and life no matter how young or old we are.

Solution: We can rewire our brains by creating new beliefs of what is possible for us to achieve. You can create new beliefs using affirmations, visualization techniques and meditation. You must then act upon our desired goals as if your life depended on getting great results regardless of the doubts or fears that we feel due to your old conditioning or past results.

Tuesday, July 22, 2008

Rules for Living

Thirteen New Rules for Living 


By Frederic M. Hudson, Ph.D. and Pamela McLean, Ph.D. 

1. 
No one owes you anything - not the government, your employer, your family, 
or your spouse. Although the world around you is less and less definite and 
predictable, it is no less valuable and mysterious. To rejoice in living you must 
invent your own future, entrepreneur your life, and expect surprises. 
2. 
Global change is the major force in your life, and in the lives of everyone on 
earth. We are all in training for a new era for all humanity. Don’t whine about 
it. Take advantage of the expanding possibilities now available to you in our 
world of constant flow. 
3. 
You have no ultimate safety, security or guarantees, so don’t expect any. 
What you have are endless opportunities to rearrange your priorities for 
work, play, and life. Choose wisely, and expect more choices to follow. 
4. 
Your life is an adventure, a journey through time. There are no lasting arrival 
points and no lasting endings. Learn how to say “hello” and “goodbye” with 
grace and style. Everything is flow—you just keep moving. Prepare now for 
the long haul of ninety years or more. But live in the present, day by day. 
5. 
Know how to recycle yourself. Live each chapter of your life fully, then invest 
in a transition and begin the next chapter. Weave, unravel, and reweave your 
life, over and over. No matter what your age or situation, design your future 
as your manifest destiny. 
6. 
You are your career, a portfolio of ever-changing talents, skills and 
preferences. Design your own work, over and over again, connected to the 
futures you prefer. 
7. 
Refuse to be defined and consumed by your career work. It’s an important 
part of the whole journey, but it’s not the journey itself. Your deepest agenda 
is your soul’s work, your holistic callings to create success and caring in all 
the parts of your life. 
8. 
There are two prerequisites for taking this journey through life: Continuous 
care for your body and your finances. You don’t have to be perfectly fit or 
wealthy to have a great life, but you need a body that supports your dreams, 
and funding to make your dreams happen. Master nutrition, exercise, and 
financial planning. 
Navigating Life’s Changes 


Thirteen New Rules (continued) 


9. 
The best way to guide your life through infinite change is to follow your own 
values and vision. Like a rudder, your values will keep you on a course your 
integrity prefers. Like a sail, your vision will pull you ahead into legitimate 
expectations. 
10. 
Your best future happens when you have the courage to be: reach, learn, 
risk, dare, leap. Embrace the unknown ahead. Live on the outer edge of your 
possibilities, not on the inner edge of your security. Be active, not passive. 
11. 
Here is how to conduct your journey: Have a long-term purpose with short-
term goals. Be definite and flexible. Trust the ocean but stay in charge of 
your boat. Ride the waves. 
12. Everyone on earth is linked to the same destiny. We share the same air, 
water, food, and capacities for total destruction. We are in each other’s 
hands, one for all and all for one. 
13. Learn how to grow older and better. Achieve mastery as a human being— 
model wholeness, wisdom, and caring. Be grateful. Leave a legacy that 
makes a difference. 
As you find better rules, and you will, replace these rules with them. 

350 S. Hope Ave. Suite A210 
Santa Barbara, CA 93105 
Tel: 805 682 3883 
800 582 4401 
Fax: 805 569 0025 
www.hudsoninstitute.com 
info@hudsoninstitute.com 

Navigating Life’s Changes 

Wednesday, June 25, 2008

Thursday, May 22, 2008

Joint Health

Chondroitin and glucosamine are supplements used to keep the joint space (disc, cartilage,and the end plates) from wearing down. The latest study reveals what I seen in practice:  It works really well in some people and doesn't work well in others.  What determines it's effectiveness is the dosage, quality of the supplement, and the length of time it is taken.  My rule of thumb is try a brand for 3 months.  If you fell less achy and creaky, continue.  If not try another brand, possibly a combination of chondroitin, MSM, and glucosamine.  The nice thing is that these are safe (although glucosamine sulfate MAY cause issues with diabetic patients) and worth trying.

TED TALK!- Michael Pollen

TED | Talks | Michael Pollan: The omnivore's next dilemma (video)

TED TALK!

TED | Talks | Richard St. John: Secrets of success in 8 words, 3 minutes (video)

Thursday, May 15, 2008

Count Your Blessings

ain | How body movements can help with arithmetic »

Does "counting your blessings" really help?

Category: Emotion • Research • Social
Posted on: April 14, 2008 10:34 AM, by Dave Munger

ResearchBlogging.orgHow often do you take time to reflect on the things you're grateful for? Once a month? Once a week, at church, perhaps? Maybe you say "grace" at mealtime every day. But even prayers that do express gratefulness, such as a traditional mealtime prayer, are often expressed by rote. Growing up, my family wasn't very religious, but when we had dinner with family or friends, we'd usually say grace. I was probably well into my teens before I understood what "blessusolordforthesethygiftswhichweareabouttoreceivefromthybounty" actually meant.

While many would agree that "counting your blessings" is a worthwhile practice, there hasn't been much experimental research on whether gratitude really has a positive impact on our lives. Several studies have found that gratitude correlates with positive emotions such as happiness, pride, and hope, but experimental work -- showing that gratitude causes these things -- is scarcer.

Robert Emmons and Michael McCullough figured it would be worthwhile to explore this notion. Their method of study was both ingenious and simple: they would ask 201 students in a health psychology class to respond to a weekly questionnaire. Everyone rated their well-being, was tested on a measure of gratefulness, and reported on their physical health and level of exercise. The key to the study was a division into three groups. The first group listed five things they were grateful for each week. The second group listed five hassles or irritants from the past week. The final group simply wrote down five "events or circumstances" from the past week. This continued for ten weeks.

What sort of things did they write?

Some students said they were grateful for "waking up this morning," or "for wonderful parents," or "the Lord for just another day." Hassles were things like "hard to find parking," "messy kitchen," or "having a horrible test in health psychology."

As you might expect, the students in the gratefulness group scored significantly higher than the hassles group on the gratefulness measure. But they also were more positive about the upcoming week and their life as a whole. They were even healthier than both the hassles and events groups, and they reported significantly more hours of exercise (4.35) than the hassles group (3.01). On the more rigorous measure of positive affect, which assesses many different dimensions of positive emotion, there was, however, no significant difference between the groups.

Emmons and McCullough suspected the reason positive affect differences weren't observed was that the respondents only reflected on things they were grateful for once a week. So they repeated the study on two different groups: a new batch of 166 health psychology students, and 65 adults with neuromuscular diseases. This time participants completed their questionnaires daily for 13 days (students) or 21 days (NMD patients). In both of these studies, a significant effect of positive affect was found: Just writing down the things you are grateful for each day appears to cause to improve your overall emotional outlook. In the NMD study, respondents in the gratitude group also reported getting significantly more sleep and feeling more refreshed when they woke up in the morning.

The researchers speculate that simply enumerating things you are grateful for might be a treatment for mild forms of depression. They certainly seem to have confirmed the worth of the "count your blessings" platitude, and this research may offer some insight into research showing that religious adherents tend to be happier than non-religious people. Perhaps simple gratitude is one of the keys to the success of religion.

Emmons, R.A., McCullough, M.E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life..Journal of Personality and Social Psychology, 84(2), 377-389. DOI: 10.1037/0022-3514.84.2.377

Gandhi's Greatest Hits!

Gandhi’s Top 10 Fundamentals for Changing the World

Gandhi’s Top 10 Fundamentals for Changing the World“You must not lose faith in humanity. Humanity is an ocean; if a few drops of the ocean are dirty, the ocean does not become dirty.”

“The difference between what we do and what we are capable of doing would suffice to solve most of the world’s problem.”

“If I had no sense of humor, I would long ago have committed suicide.”

Mahatma Gandhi needs no long introduction. Everyone knows about the man who lead the Indian people to independence from British rule in 1947.

So let’s just move on to some of my favourite tips from Mahatma Gandhi.

1. Change yourself.

“You must be the change you want to see in the world.”

“As human beings, our greatness lies not so much in being able to remake the world - that is the myth of the atomic age - as in being able to remake ourselves.”

If you change yourself you will change your world. If you change how you think then you will change how you feel and what actions you take. And so the world around you will change. Not only because you are now viewing your environment through new lenses of thoughts and emotions but also because the change within can allow you to take action in ways you wouldn’t have – or maybe even have thought about – while stuck in your old thought patterns.

And the problem with changing your outer world without changing yourself is that you will still be you when you reach that change you have strived for. You will still have your flaws, anger, negativity, self-sabotaging tendencies etc. intact.

And so in this new situation you will still not find what you hoped for since your mind is still seeping with that negative stuff. And if you get more without having some insight into and distance from your ego it may grow more powerful. Since your ego loves to divide things, to find enemies and to create separation it may start to try to create even more problems and conflicts in your life and world.

2. You are in control.

“Nobody can hurt me without my permission.”

What you feel and how you react to something is always up to you. There may be a “normal” or a common way to react to different things. But that’s mostly just all it is.

You can choose your own thoughts, reactions and emotions to pretty much everything. You don’t have to freak out, overreact of even react in a negative way. Perhaps not every time or instantly. Sometimes a knee-jerk reaction just goes off. Or an old thought habit kicks in.

And as you realize that no-one outside of yourself can actually control how you feel you can start to incorporate this thinking into your daily life and develop it as a thought habit. A habit that you can grow stronger and stronger over time. Doing this makes life a whole lot easier and more pleasurable.

3. Forgive and let it go.

“The weak can never forgive. Forgiveness is the attribute of the strong.”

“An eye for eye only ends up making the whole world blind.”

Fighting evil with evil won’t help anyone. And as said in the previous tip, you always choose how to react to something. When you can incorporate such a thought habit more and more into your life then you can react in a way that is more useful to you and others.

You realize that forgiving and letting go of the past will do you and the people in your world a great service. And spending your time in some negative memory won’t help you after you have learned the lessons you can learn from that experience. You’ll probably just cause yourself more suffering and paralyze yourself from taking action in this present moment.

If you don’t forgive then you let the past and another person to control how you feel. By forgiving you release yourself from those bonds. And then you can focus totally on, for instance, the next point.

4. Without action you aren’t going anywhere.

“An ounce of practice is worth more than tons of preaching.”

Without taking action very little will be done. However, taking action can be hard and difficult. There can be much inner resistance.

And so you may resort to preaching, as Gandhi says. Or reading and studying endlessly. And feeling like you are moving forward. But getting little or no practical results in real life.

So, to really get where you want to go and to really understand yourself and your world you need to practice. Books can mostly just bring you knowledge. You have to take action and translate that knowledge into results and understanding.

You can check out a few effective tips to overcome this problem in How to Take More Action: 9 Powerful Tips. Or you can move on to the next point for more on the best tip for taking more action that I have found so far.

5. Take care of this moment.

“I do not want to foresee the future. I am concerned with taking care of the present. God has given me no control over the moment following.”

The best way that I have found to overcome the inner resistance that often stops us from taking action is to stay in the present as much as possible and to be accepting.

Why? Well, when you are in the present moment you don’t worry about the next moment that you can’t control anyway. And the resistance to action that comes from you imagining negative future consequences - or reflecting on past failures - of your actions loses its power. And so it becomes easier to both take action and to keep your focus on this moment and perform better.

Have a look at 8 Ways to Return to the Present Moment for tips on how quickly step into the now. And remember that reconnecting with and staying in the now is a mental habit - a sort of muscle - that you grow. Over time it becomes more powerful and makes it easier to slip into the present moment.

6. Everyone is human.

“I claim to be a simple individual liable to err like any other fellow mortal. I own, however, that I have humility enough to confess my errors and to retrace my steps.”

“It is unwise to be too sure of one’s own wisdom. It is healthy to be reminded that the strongest might weaken and the wisest might err.”

When you start to make myths out of people – even though they may have produced extraordinary results – you run the risk of becoming disconnected from them. You can start to feel like you could never achieve similar things that they did because they are so very different. So it’s important to keep in mind that everyone is just a human being no matter who they are.

And I think it’s important to remember that we are all human and prone to make mistakes. Holding people to unreasonable standards will only create more unnecessary conflicts in your world and negativity within you.

It’s also important to remember this to avoid falling into the pretty useless habit of beating yourself up over mistakes that you have made. And instead be able to see with clarity where you went wrong and what you can learn from your mistake. And then try again.

7. Persist.

“First they ignore you, then they laugh at you, then they fight you, then you win.”

Be persistent. In time the opposition around you will fade and fall away. And your inner resistance and self-sabotaging tendencies that want to hold you back and keep you like you have always been will grow weaker.

Find what you really like to do. Then you’ll find the inner motivation to keep going, going and going. You can also find a lot of useful tips on how keep your motivation up in How to Get Out of a Motivational Slump and 25 Simple Ways to Motivate Yourself.

One reason Gandhi was so successful with his method of non-violence was because he and his followers were so persistent. They just didn’t give up.

Success or victory will seldom come as quickly as you would have liked it to. I think one of the reasons people don’t get what they want is simply because they give up too soon. The time they think an achievement will require isn’t the same amount of time it usually takes to achieve that goal. This faulty belief partly comes from the world we live in. A world full of magic pill solutions where advertising continually promises us that we can lose a lot of weight or earn a ton of money in just 30 days. You can read more about this in One Big Mistake a Whole Lot of People Make.

Finally, one useful tip to keep your persistence going is to listen to Gandhi’s third quote in this article and keep a sense of humor. It can lighten things up at the toughest of times.

8. See the good in people and help them.

I look only to the good qualities of men. Not being faultless myself, I won’t presume to probe into the faults of others.”

“Man becomes great exactly in the degree in which he works for the welfare of his fellow-men.”

“I suppose leadership at one time meant muscles; but today it means getting along with people.”

There is pretty much always something good in people. And things that may not be so good. But you can choose what things to focus on. And if you want improvement then focusing on the good in people is a useful choice. It also makes life easier for you as your world and relationships become more pleasant and positive.

And when you see the good in people it becomes easier to motivate yourself to be of service to them. By being of service to other people, by giving them value you not only make their lives better. Over time you tend to get what you give. And the people you help may feel more inclined to help other people. And so you, together, create an upward spiral of positive change that grows and becomes stronger.

By strengthening your social skills you can become a more influential person and make this upward spiral even stronger. A few articles that may provide you with useful advice in that department are Do You Make These 10 Mistakes in a Conversation? and Dale Carnegie’s Top 10 Tips for Improving Your Social Skills. Or you can just move on to the next tip.

9. Be congruent, be authentic, be your true self.

“Happiness is when what you think, what you say, and what you do are in harmony.”

“Always aim at complete harmony of thought and word and deed. Always aim at purifying your thoughts and everything will be well.”

I think that one of the best tips for improving your social skills is to behave in a congruent manner and communicate in an authentic way. People seem to really like authentic communication. And there is much inner enjoyment to be found when your thoughts, words and actions are aligned. You feel powerful and good about yourself.

When words and thoughts are aligned then that shows through in your communication. Because now you have your voice tonality and body language – some say they are over 90 percent of communication – in alignment with your words.

With these channels in alignment people tend to really listen to what you’re saying. You are communicating without incongruency, mixed messages or perhaps a sort of phoniness.

Also, if your actions aren’t in alignment with what you’re communicating then you start to hurt your own belief in what you can do. And other people’s belief in you too.

10. Continue to grow and evolve.

”Constant development is the law of life, and a man who always tries to maintain his dogmas in order to appear consistent drives himself into a false position.”

You can pretty much always improve your skills, habits or re-evaluate your evaluations. You can gain deeper understanding of yourself and the world.

Sure, you may look inconsistent or like you don’t know what you are doing from time to time. You may have trouble to act congruently or to communicate authentically. But if you don’t then you will, as Gandhi says, drive yourself into a false position. A place where you try to uphold or cling to your old views to appear consistent while you realise within that something is wrong. It’s not a fun place to be. To choose to grow and evolve is a happier and more useful path to take.

Wednesday, April 30, 2008

The Future of Food - Introduction

My 2 Cents

Eat well, Get your body in motion , and fill your head with happiness and love and you will be healthy!

Drinking Un-Colas can make You Unwell

 

 

The UN-Wellness Epidemic

 

Where is the Wellness?

By David R. Seaman, DC, MS

We often read and hear about the so-called wellness revolution, but where is it?

 

 

 

Childhood obesity is on the rise, and in 1999, researchers characterized adult obesity as an epidemic.1 Then, in 2007, we were told that gestational diabetes is on the rise and this trend is likely related to obesity.2 Also in 2007, researchers reported that pediatric hypertension is increasing in prevalence with the pediatric obesity epidemic.3 Where is this wellness revolution?

In a recent study that looked at 20,000 adults, 23.5 percent of whom were obese and 22.7 percent were smokers.4 The most recent report from the American Heart Association published at the end of 2007, indicates that 66 percent of adults are overweight, while 31.4 percent are obese. Seventeen percent of children and adolescents ages 12 to 19 are overweight, along with 17.5 percent of children ages 6 to 11, and 14 percent of children ages 2 to 5.5 Recently reported estimates indicated that the number of overweight and obese individuals is going to increase in the next 10 to 20 years to almost 75 percent of the population.

So again, if type 2 diabetes and childhood and adult obesity are on the rise, 23 percent of adults are smokers, and heart disease and cancer still are going strong, where is the wellness revolution? Seems like a very quiet revolution at best, with too few participants, which means there is no wellness revolution at the present time.

Most dictionaries provide a similar definition for wellness; it’s a state of health achieved by healthy lifestyle choices and habits, such as regular exercise and proper nutrition.6 Experts state that if individuals partake in such “wellness activities,” then disease expression can be reduced. Regarding heart disease, an expert panel made the following comments:

“According to a case-controlled study of 52 countries (INTER-HEART), optimization of 9 easily measured and potentially modifiable risk factors could result in a 90 percent reduction in risk of an initial acute myocardial infarction. The effect of these risk factors is consistent in men and women across different geographic regions by ethnic group, which makes study applicable worldwide. These 9 risk factors included cigarette smoking, abnormal blood lipid levels, hypertension, diabetes, abdominal obesity, a lack of physical activity, low daily fruit and vegetable consumption, alcohol over-consumption, and stress.”5

With the above in mind, it should be clear that we are in desperate need of a wellness revolution, as UN-wellness is the norm.

The Metabolic Syndrome: A Wellness Marker?

Despite all the promotions about a wellness revolution, there presently is no way to measure wellness. That is, we have no wellness quotient that allows for an accurate prediction of future health or disease. What should we do?

Research does suggest the absence of the metabolic syndrome can function as a marker of one’s wellness potential. The metabolic syndrome also is known as syndrome X and the insulin resistance syndrome.

A few years ago, researchers followed 208 apparently healthy, non-obese subjects for four to 11 years after baseline measurements of insulin resistance. The purpose was to correlate insulin resistance at baseline to the development of various clinical events including hypertension, coronary heart disease, stroke, cancer and type 2 diabetes.7 The subjects were divided into tertiles of insulin resistance at baseline: the most insulin-resistant tertile, intermediate insulin resistance, and no insulin resistance. During the follow-up period, 40 clinical events occurred among 37 subjects, including 12 hypertension, three hypertension and type 2 diabetes, nine cancer, seven coronary heart disease, four stroke, and two type 2 diabetes. Twenty-eight of the 40 diseases occurred in 25 individuals who were part of the most insulin-resistant tertile. The other 12 diseases developed the group with an intermediate insulin-resistant tertile. No diseases developed in the subjects with normal insulin sensitivity, which was (according to the authors) “seems to be truly remarkable.”7

What exactly is syndrome X? It’s characterized by several biochemical changes: insulin resistance, hyperinsulinemia (and hyperglycemia), increased triglycerides, decreased HDL cholesterol, increased LDL, hyperuricemia and reduced fibrinolysis.8 The outcome of these changes is an over-expression of inflammatory biochemistry, which likely is why so many diverse diseases are promoted by the presence of syndrome X.

In the clinical setting, there is a simple way to determine who is likely to have syndrome X. If three or more of the following are present, it’s likely that the patient has syndrome X.5

0.Fasting glucose of 3100 mg/dL

0.Triglycerides of 3150 mg/dL

0.HDL cholesterol <40>

0.Blood pressure of 3130/85 mmHg

0.Waist circumference of >40 inches for men and >35 inches for women

The percentage of your patient population that suffers with syndrome X depends on their age, weight and lifestyle. In general (and not surprisingly), syndrome X is more common in middle-aged and older individuals.9 In short, depending on whom you read, it’s estimated that 40 million to 75 million Americans likely are suffering with syndrome X.

It’s important for patients not to make the following mistake. Many people assume they are healthy because they are of normal weight. However, evidence suggests that syndrome X is quite prevalent in those with a body mass index (BMI) below 25, which many consider normal. Indeed, it’s estimated that 11.1 percent to 21.3 percent of individuals with a BMI 23.0 to 26.9 have metabolic syndrome and would likely benefit from weight loss, improved dietary intakes and physical activity, all of which are classically accepted wellness strategies.10

Dietary Drivers of Syndrome X

Researchers indicate systemic inflammation promotes insulin resistance. Grimble states, “Evidence at present favors chronic inflammation as a trigger for chronic insulin insensitivity, rather than the reverse situation.”11

Interestingly, we all know eating properly and exercising regularly are healthy practices. However, we now know that each functions to reduce inflammation.12 With respect to nutrition, over-eating is the first problem that must be addressed. It’s now well-known that excess adipose tissue leads to a systemic pro-inflammatory cytokine imbalance that promotes insulin resistance.13 This situation is easily resolved, for we know the dietary source of our excess calories. The foods we tend to overeat are those high in calories and low in fiber, which tend to increase blood sugar and insulin levels, and increase body fat. The most notorious of such calorie sources are refined sugar, refined flour, and omega-6 and trans fatty acids. Unfortunately, these “foods” make up about 60 percent of calories consumed by the average American.14

Foods that should be consumed to fight syndrome X include vegetables, fruit, modest amounts of nuts, and healthy protein (lean meat, skinless chicken, and fresh fish). Franco, et al., use the term “polymeal” when describing a diet that consists of these foods, and they estimate about 65 percent to 85 percent reduction in the expression of heart disease if one adheres to this eating pattern.15 I simply refer to it as an anti-inflammatory diet or “deflaming” My website, www.deflame.com, provides anti-inflammatory nutritional information at no cost.

Supplements That May Help Reduce Insulin Resistance

Patients need to know that supplements cannot counteract the negative effects of diet. While most know this intuitively, many still look for loopholes. When considering supplements for diabetes and other conditions, I think it’s important to adopt a mindset for supplementing consistent from condition to condition. And this is because we now know most degenerative diseases are caused by chronic inflammation, so our supplemental approach should be supportive of reducing inflammation.12

Interestingly, the supplements that have anti-inflammatory properties also are needed for proper insulin sensitivity. A multivitamin is a wise choice for all, and it appears we should all consider taking magnesium, omega-3 fatty acids and vitamin D as a foundational program of supplementation.16-21

Foundations for Wellness

As stated earlier, wellness is defined as a healthy state achieved with proper lifestyle choices. Regular exercise, anti-inflammatory nutrition, mental fitness, and supportive relationships are the keys. At present, most Americans are pursuing disease, not wellness, and the epidemic proportions of the metabolic syndrome X is a strong example. Clearly, UN-wellness is the current norm and this needs to change.