'Alternative' Medicine is Mainstream

By DEEPAK CHOPRA , DEAN ORNISH , RUSTUM ROY and ANDREW WEIL

"In mid-February, the Institute of Medicine of the National Academy of Sciences and the Bravewell Collaborative are convening a "Summit on Integrative Medicine and the Health of the Public." This is a watershed in the evolution of integrative medicine, a holistic approach to health care that uses the best of conventional and alternative therapies such as meditation, yoga, acupuncture and herbal remedies. Many of these therapies are now scientifically documented to be not only medically effective but also cost effective.

President-elect Barack Obama and former Sen. Tom Daschle (the nominee for Secretary of Health and Human Services) understand that if we want to make affordable health care available to the 45 million Americans who do not have health insurance, then we need to address the fundamental causes of health and illness, and provide incentives for healthy ways of living rather than reimbursing only drugs and surgery.

Heart disease, diabetes, prostate cancer, breast cancer and obesity account for 75% of health-care costs, and yet these are largely preventable and even reversible by changing diet and lifestyle. As Mr. Obama states in his health plan, unveiled during his campaign: "This nation is facing a true epidemic of chronic disease. An increasing number of Americans are suffering and dying needlessly from diseases such as obesity, diabetes, heart disease, asthma and HIV/AIDS, all of which can be delayed in onset if not prevented entirely."

The latest scientific studies show that our bodies have a remarkable capacity to begin healing, and much more quickly than we had once realized, if we address the lifestyle factors that often cause these chronic diseases. These studies show that integrative medicine can make a powerful difference in our health and well-being, how quickly these changes may occur, and how dynamic these mechanisms can be.

Many people tend to think of breakthroughs in medicine as a new drug, laser or high-tech surgical procedure. They often have a hard time believing that the simple choices that we make in our lifestyle -- what we eat, how we respond to stress, whether or not we smoke cigarettes, how much exercise we get, and the quality of our relationships and social support -- can be as powerful as drugs and surgery. But they often are. And in many instances, they're even more powerful.

These studies often used high-tech, state-of-the-art measures to prove the power of simple, low-tech, and low-cost interventions. Integrative medicine approaches such as plant-based diets, yoga, meditation and psychosocial support may stop or even reverse the progression of coronary heart disease, diabetes, hypertension, prostate cancer, obesity, hypercholesterolemia and other chronic conditions.

A recent study published in the Proceedings of the National Academy of Sciences found that these approaches may even change gene expression in hundreds of genes in only a few months. Genes associated with cancer, heart disease and inflammation were downregulated or "turned off" whereas protective genes were upregulated or "turned on." A study published in The Lancet Oncology reported that these changes increase telomerase, the enzyme that lengthens telomeres, the ends of our chromosomes that control how long we live. Even drugs have not been shown to do this.

Our "health-care system" is primarily a disease-care system. Last year, $2.1 trillion was spent in the U.S. on medical care, or 16.5% of the gross national product. Of these trillions, 95 cents of every dollar was spent to treat disease after it had already occurred. At least 75% of these costs were spent on treating chronic diseases, such as heart disease and diabetes, that are preventable or even reversible.

The choices are especially clear in cardiology. In 2006, for example, according to data provided by the American Heart Association, 1.3 million coronary angioplasty procedures were performed at an average cost of $48,399 each, or more than $60 billion; and 448,000 coronary bypass operations were performed at a cost of $99,743 each, or more than $44 billion. In other words, Americans spent more than $100 billion in 2006 for these two procedures alone.

Despite these costs, a randomized controlled trial published in April 2007 in The New England Journal of Medicine found that angioplasties and stents do not prolong life or even prevent heart attacks in stable patients (i.e., 95% of those who receive them). Coronary bypass surgery prolongs life in less than 3% of patients who receive it. So, Medicare and other insurers and individuals pay billions for surgical procedures like angioplasty and bypass surgery that are usually dangerous, invasive, expensive and largely ineffective. Yet they pay very little -- if any money at all -- for integrative medicine approaches that have been proven to reverse and prevent most chronic diseases that account for at least 75% of health-care costs. The INTERHEART study, published in September 2004 in The Lancet, followed 30,000 men and women on six continents and found that changing lifestyle could prevent at least 90% of all heart disease.

That bears repeating: The disease that accounts for more premature deaths and costs Americans more than any other illness is almost completely preventable simply by changing diet and lifestyle. And the same lifestyle changes that can prevent or even reverse heart disease also help prevent or reverse many other chronic diseases as well. Chronic pain is one of the major sources of worker's compensation claims costs, yet studies show that it is often susceptible to acupuncture and Qi Gong. Herbs usually have far fewer side effects than pharmaceuticals.

Joy, pleasure and freedom are sustainable, deprivation and austerity are not. When you eat a healthier diet, quit smoking, exercise, meditate and have more love in your life, then your brain receives more blood and oxygen, so you think more clearly, have more energy, need less sleep. Your brain may grow so many new neurons that it could get measurably bigger in only a few months. Your face gets more blood flow, so your skin glows more and wrinkles less. Your heart gets more blood flow, so you have more stamina and can even begin to reverse heart disease. Your sexual organs receive more blood flow, so you may become more potent -- similar to the way that circulation-increasing drugs like Viagra work. For many people, these are choices worth making -- not just to live longer, but also to live better.

It's time to move past the debate of alternative medicine versus traditional medicine, and to focus on what works, what doesn't, for whom, and under which circumstances. It will take serious government funding to find out, but these findings may help reduce costs and increase health.

Integrative medicine approaches bring together those in red states and blue states, liberals and conservatives, Democrats and Republicans, because these are human issues. They are both medically effective and, important in our current economic climate, cost effective. These approaches emphasize both personal responsibility and the opportunity to make affordable, quality health care available to those who most need it. Mr. Obama should make them an integral part of his health plan as soon as possible.

Dr. Chopra, the author of more than 50 books on the mind, body and spirit, is guest faculty at Beth Israel Hospital/Harvard Medical School. Dr. Ornish is clinical professor of medicine at the University of California, San Francisco. Mr. Roy is professor emeritus of materials science at Pennsylvania State University. Dr. Weil is director of the University of Arizona Center for Integrative Medicine. "

http://online.wsj.com/article/SB123146318996466585.html

6 Ways to De-Stress Your Home

"Your home - whether big, small, or somewhere in between - should be your sanctuary, a place where stress is left at the door and your soul is nurtured. For a more comforting environment, gradually implement the following changes into your home:

1. Bring the outdoors in. Green plants, cut flowers and blooming bulbs, or pieces of wood, rocks and other organic elements can create a feeling of nature indoors.



2. Paint a room to suggest a mood. For instance, blue and green promote a relaxed feeling and may be good choices for the bedroom, while warm colors (maroon, coral, burgundy) suggest a cozy environment and may be inviting in a family room.



3. Surround your senses with beauty. Artwork, fragrance, smooth textures and calming sounds all provide a pleasant environment in which to relax.



4. Set aside a room or area for peace and calm. A place for spiritual reflection and meditation can provide shelter from noise and distraction.



5. Clean out clutter. A low-maintenance home is refreshing after a day of hectic meetings, errands and chores. Fewer items can mean less frustration.



6. Create an atmosphere of love. Display handmade or meaningful gifts from loved ones and photos of family and friends.

http://www.drweil.com/drw/u/TIP03102/6-Ways-to-DeStress-Your-Home.html

The Art of Now: Six Steps to Living in the Moment

"Life unfolds in the present. But so often, we let the present slip away, allowing time to rush past unobserved and unseized, and squandering the precious seconds of our lives as we worry about the future and ruminate about what's past. ... When we're at work, we fantasize about being on vacation; on vacation, we worry about the work piling up on our desks. We dwell on intrusive memories of the past or fret about what may or may not happen in the future. ... .

Most of us don't undertake our thoughts in awareness. Rather, our thoughts control us. ... In order to feel more in control of our minds and our lives, to find the sense of balance that eludes us, we need to step out of this current, to pause, and ... to "rest in stillness—to stop doing and focus on just being."

We need to live more in the moment. Living in the moment—also called mindfulness—is a state of active, open, intentional attention on the present. When you become mindful, you realize that you are not your thoughts; you become an observer of your thoughts from moment to moment without judging them. Mindfulness involves being with your thoughts as they are, neither grasping at them nor pushing them away. Instead of letting your life go by without living it, you awaken to experience.

Cultivating a nonjudgmental awareness of the present bestows a host of benefits. Mindfulness reduces stress, boosts immune functioning, reduces chronic pain, lowers blood pressure, and helps patients cope with cancer. ... .

Mindful people are happier, more exuberant, more empathetic, and more secure. They have higher self-esteem and are more accepting of their own weaknesses. Anchoring awareness in the here and now reduces the kinds of impulsivity and reactivity that underlie depression, binge eating, and attention problems. Mindful people can hear negative feedback without feeling threatened. They fight less with their romantic partners and are more accommodating and less defensive. As a result, mindful couples have more satisfying relationships.
...
1: To improve your performance, stop thinking about it (unselfconsciousness).
...
That's the first paradox of living in the moment: Thinking too hard about what you're doing actually makes you do worse. If you're in a situation that makes you anxious—giving a speech, introducing yourself to a stranger, dancing—focusing on your anxiety tends to heighten it. ... To be most myself, I needed to focus on things outside myself, like the music or the people around me.
...
Focusing on the present moment also forces you to stop overthinking.
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2: To avoid worrying about the future, focus on the present (savoring).
...
Often, we're so trapped in thoughts of the future or the past that we forget to experience, let alone enjoy, what's happening right now. ... Instead, relish or luxuriate in whatever you're doing at the present moment—what psychologists call savoring. ... When subjects in a study took a few minutes each day to actively savor something they usually hurried through—eating a meal, drinking a cup of tea, walking to the bus—they began experiencing more joy, happiness, and other positive emotions, and fewer depressive symptoms ... .
...
3: If you want a future with your significant other, inhabit the present (breathe).

Living consciously with alert interest has a powerful effect on interpersonal life. Mindfulness actually inoculates people against aggressive impulses ... . "Mindfulness decreases ego involvement," explains Kernis. "So people are less likely to link their self-esteem to events and more likely to take things at face value." Mindfulness also makes people feel more connected to other people—that empathic feeling of being "at one with the universe."
...
Mindfulness boosts your awareness of how you interpret and react to what's happening in your mind. ... Focusing on the present reboots your mind so you can respond thoughtfully rather than automatically. ... Mindfulness increases self-control; since you're not getting thrown by threats to your self-esteem, you're better able to regulate your behavior.
...
4: To make the most of time, lose track of it (flow).

Perhaps the most complete way of living in the moment is the state of total absorption psychologists call flow. Flow occurs when you're so engrossed in a task that you lose track of everything else around you.
...
Flow is an elusive state. As with romance or sleep, you can't just will yourself into it—all you can do is set the stage, creating the optimal conditions for it to occur.
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To set the stage for flow, goals need to be clearly defined so that you always know your next step. ... You also need to set up the task in such a way that you receive direct and immediate feedback; with your successes and failures apparent, you can seamlessly adjust your behavior. ... As your attentional focus narrows, self-consciousness evaporates. You feel as if your awareness merges with the action you're performing. You feel a sense of personal mastery over the situation, and the activity is so intrinsically rewarding that although the task is difficult, action feels effortless.

5: If something is bothering you, move toward it rather than away from it (acceptance).

We all have pain in our lives ... . If we let them, such irritants can distract us from the enjoyment of life. Paradoxically, the obvious response—focusing on the problem in order to combat and overcome it—often makes it worse ... .

The mind's natural tendency when faced with pain is to attempt to avoid it—by trying to resist unpleasant thoughts, feelings, and sensations. ... But in many cases, negative feelings and situations can't be avoided—and resisting them only magnifies the pain.
...
The solution is acceptance—letting the emotion be there. That is, being open to the way things are in each moment without trying to manipulate or change the experience—without judging it, clinging to it, or pushing it away. The present moment can only be as it is. Trying to change it only frustrates and exhausts you. Acceptance relieves you of this needless extra suffering.
...
Acceptance of an unpleasant state doesn't mean you don't have goals for the future. It just means you accept that certain things are beyond your control. The sadness, stress, pain, or anger is there whether you like it or not. Better to embrace the feeling as it is.

Nor does acceptance mean you have to like what's happening. "Acceptance of the present moment has nothing to do with resignation," writes Kabat-Zinn. "Acceptance doesn't tell you what to do. What happens next, what you choose to do; that has to come out of your understanding of this moment."
...
6: Know that you don't know (engagement).

You've probably had the experience of driving along a highway only to suddenly realize you have no memory or awareness of the previous 15 minutes. ... Or maybe it happens when you're reading a book: "I know I just read that page, but I have no idea what it said."

These autopilot moments are what Harvard's Ellen Langer calls mindlessness—times when you're so lost in your thoughts that you aren't aware of your present experience. As a result, life passes you by without registering on you. The best way to avoid such blackouts, Langer says, is to develop the habit of always noticing new things in whatever situation you're in. That process creates engagement with the present moment and releases a cascade of other benefits. Noticing new things puts you emphatically in the here and now.
...
Don't Just Do Something, Sit There

Living a consistently mindful life takes effort. But mindfulness itself is easy. "People set the goal of being mindful for the next 20 minutes or the next two weeks, then they think mindfulness is difficult because they have the wrong yardstick," says Jay Winner, a California-based family physician and author of Take the Stress out of Your Life. "The correct yardstick is just for this moment."

Mindfulness is the only intentional, systematic activity that is not about trying to improve yourself or get anywhere else, explains Kabat-Zinn. It is simply a matter of realizing where you already are.
...
You can become mindful at any moment just by paying attention to your immediate experience. You can do it right now. What's happening this instant? Think of yourself as an eternal witness, and just observe the moment. What do you see, hear, smell? It doesn't matter how it feels—pleasant or unpleasant, good or bad—you roll with it because it's what's present; you're not judging it. And if you notice your mind wandering, bring yourself back. Just say to yourself, "Now. Now. Now."

Here's the most fundamental paradox of all: Mindfulness isn't a goal, because goals are about the future, but you do have to set the intention of paying attention to what's happening at the present moment. As you read the words printed on this page, as your eyes distinguish the black squiggles on white paper, as you feel gravity anchoring you to the planet, wake up. Become aware of being alive. And breathe. As you draw your next breath, focus on the rise of your abdomen on the in-breath, the stream of heat through your nostrils on the out-breath. If you're aware of that feeling right now, as you're reading this, you're living in the moment. Nothing happens next. It's not a destination. This is it. You're already there."

Excerpted from this much longer article: http://www.psychologytoday.com/articles/pto-20081027-000001.xml

Five Steps to Intuitive Healing

"The magic of intuition is that it insists you live in the moment with no expectations, a continuing freshness. Intuition is our birthright, available to everyone. To access it, I've developed five steps that can be applied to any issue you'll ever confront from healing your body, to riding a roller-coaster of emotions to sexual awakening. I live by these five steps; they continue to sustain me. I suggest you give them a try. My hope is that they will bring you the joy and clarity you've been searching for.

Step 1: Notice Your Beliefs
Your beliefs set the stage for healing. Positive attitudes stimulate growth. Negative attitudes impede it. It's important to rid yourself of counterproductive attitudes that you may not even realize you have. If you examine your beliefs, choose life-enhancing ones, you'll create optimal wellness. No organ system stands apart from your thoughts. Your beliefs program your neurochemicals. I'm not suggesting that you be Pollyannish, but that you be completely true to yourself. This will free you from unconscious negative beliefs that can sabotage your healing.

Step 2: Be In Your Body
Your body is a complex and sensitive intuitive receptor. You must make a commitment to be in it completely to heal. Most people in Western society are conditioned to live from the neck up, ignoring the rest of their body. This stance is counter-intuitive. I'd like you to shift that perspective-to enjoy your intellect but revel in your physicality as well. Being aware of the sensuousness of your body opens intuition. Then you'll become more cognizant of early warning signs your body sends. This gives you a head-start on preventing illness, choosing healthy relationships, and avoiding detrimental situations.

Step 3: Sense Your Body's Subtle Energy
We are composed of flesh and blood, but also of subtle energy. Chinese Medical Practitioners call it "chi," a vital substance which penetrates the body and extends many feet beyond it. From an intuitive point of view, these vibrantly colored energy fields, whose centers are called chakras have a significant effect on our health. For that reason, it is important that we learn to sense this energy within us, recognize when it is off, and learn to correct the imbalance. Feeling energy can be very sensual, an extension of love. Learning to tap into your body's energy is healing.

Step 4: Ask for Inner Guidance
We each possess an intuitive voice that contains answers about our healing. Because our intellect is often so loud, this voice often gets drowned out. It's essential that we learn to access the stillness within--though meditation, quite contemplation, connecting with nature, prayer-in order to gain answers about our health. Spend a few minutes each day devoted to listening to this voice. It may appear as a gut feeling, a hunch, an image, a sound, a memory, an instant knowing-as if a light bulb suddenly switched on. Learn to trust the signals your inner wisdom sends.

Step 5: Listen To Your Dreams
Intuition is the language of dreams. Every ninety minutes each night during the REM stage of sleep, we dream. Dreams provide answers about health, relationships, career choices, any new direction. The secret is to remember them. I suggest keeping a dream journal by your bed. Before you go to sleep, ask a dream a question. For instance, "Is this relationship healthy for me or should I move on?" The next morning, write down any dreams immediately before getting out of bed. Try repeating the question, every night for the next week until your answer comes. As you develop the habit of remembering dreams, you'll be able to benefit from this form of healing. As a physician, I have a continual sense of awe for the relationship between body and spirit. As your heat opens, so does your intuition. Your intuition will teach you how to see and how to love. It will instill in you a renewed faith to face anything. "

by Judith Orloff MD

http://www.drjudithorloff.com/Free-Articles/Five-Steps.htm

More free articles from Dr. Orloff: http://www.drjudithorloff.com/free-articles.htm

Qigong or Qi Gong

Qigong ("chee-gung") is an ancient (5,000-7,000 years old) Chinese system of exercises and techniques designed to work with and improve the body's qi (life force energy).

Qigong has been influenced by and has influenced many other Chinese philosophical practices. It incorporates Taoist ideas of balance and harmony and Buddhist ideas of mental and spiritual awareness. Central concepts of the patterns of energy flow are shared with traditional Chinese medicine, and qigong stimulates the same points on the body that acupuncture and acupressure use. Qigong is often prescribed by Chinese physicians as part of medical treatment.

Qi (or chi) refers to the fundamental life energy of the universe which is present in air, water, food and sunlight. In the body, this energy sustains life. We are born with qi and get it from food and air. The balance of our physical, mental, and emotional levels also affect levels of qi.

Qi moves through the body along 12 main meridians (channels), which correspond with 12 main organs. The organs interact with emotions on the mental level. Qigong improves the balance and flow of energy through these meridians and increases the amount of qi. Another goal of qigong is to balance yin and yang in the body.

Qigong is used for health and healing but also for physical fitness and as a martial art (tai chi and kung fu developed directly from it).

Qigong consists of postures (standing, sitting, lying down), movements (stretches, slow motions, quick thrusts, bending), breathing techniques (deep abdominal, chest, relaxed, holding) and mental exercises. Postures and movements are designed to strengthen, stretch, and tone the body to improve the flow of energy. Meditations and mind exercises are used to enhance the mind and move qi through the body.

Qigong exercises are meant to be performed every morning and evening. But qigong is not just daily exercise. It is a lifestyle with the goal to produce a state of harmony and stability. You can live consciously by incorporating qi principles in everything you do by paying attention to your body, attempting to improve your posture, and moving and breathing harmoniously to activate and harmonize qi.

Sources/More Info:

http://www.answers.com/topic/qigong

http://en.wikipedia.org/wiki/Qigong

http://findarticles.com/p/articles/mi_m0HKL/is_5_7/ai_66918311

Videos:

I found some videos on You Tube to try out. I've only looked at a few of them so far but here are a couple I liked. Just do a search for "qigong" and "qi gong" and you'll find lots.

Does High Fructose Corn Syrup Make You Fat?

"High-fructose corn syrup (HFCS) is made of roughly 55 percent fructose and 45 percent glucose. Since its introduction in the late 1970s, it has become the preferred sweetener for many food manufacturers, mostly because it is cheap ... .

Now, new research from University of Texas Southwestern Medical Centers shows what many have long suspected: our bodies make fat from fructose more readily than from other kinds of sugar. In the research, published in the Journal of Nutrition ... researchers found that lipogenesis, the process by which sugars are turned into body fat, increased significantly when as little as half the glucose was replaced with fructose. Fructose given at breakfast also changed the way the body handled the food eaten at lunch. After fructose consumption, the liver increased the storage of lunch fats that might have been used for other purposes.

Of course, HFCS isn't the sole cause of the obesity epidemic, but it is certainly a major offender. Regardless of what the new industry commercials say about its being natural, one of the best dietary decisions you can make is to eliminate it from your diet. Not only does HFCS boost fat storage, but it also serves as a "marker": any food that contains it is likely overprocessed and full of cheap, unhealthy, unnatural ingredients. Stick with natural sweeteners such as honey or maple syrup and use them in moderation - or better yet, retrain your taste buds to appreciate the subtle sweetness of fresh fruit. While fruit contains a small amount of natural fructose, the bulk, fiber and relatively low sugar density of the fruit's flesh minimizes the lipogenesis potential"

http://www.drweil.com/drw/u/WBL02109/Does-High-Fructose-Corn-Syrup-Make-You-Fat.html

Kashi

I love the Kashi Go Lean protein bars, so I thought I would try some other Kashi products.  I eat Cheerios for breakfast every morning but no protein and am hungry too soon after. So I decided to try the Kashi Go Lean crunchy cereal, which has 3 times the protein of Cheerios.  I had some this morning.

In terms of taste, I like the Cheerios better. The Kashi is a little too sweet. But the Kashi is definitely more satisfying. It has more calories, more fat and more carbs than Cheerios, but also has more fiber and more protein and the carbs are the better kind of carbs.  It has 7 whole grains. It has less vitamins added, but I don't count on my breakfast cereal for vitamins, I take a multivitamin and other supplements with it.  The Kashi is more expensive than the Cheerios, but it was on sale at Kroger's this week.

So the bottom line is, I like the Cheerios better, but the Kashi cereal is better for me.  I'll finish this box and make a decision then.  It may grow on me and I may like it better by the time I'm done with it.

I would like to try more of the Kashi products but Kroger's doesn't have that many. I'll have to look more at the Healthy Life Market, where I buy their TLC (tasty little crackers). 

The cheese TLC are GREAT. The ranch crackers are too sweet though. I'm going to try some of the others. I really want to try their frozen pizza. I hope the Healthy Life Market carries it.

Kashi has a really good website which includes healthy recipes:

http://www.kashi.com/

Oh! and you can get a free Kashi cookie - I've been wanting to try the oatmeal/dark chocolate ones:

http://www.kashi.com/stealacookie/getmycookie

Powered by ScribeFire.

Using Reiki in Everyday Life

"One of the things that sets Reiki apart from other healing methods is that it can be used for a number of other purposes. Reiki can be utilized in all aspects of daily life! ... [Y]ou may be amazed to learn that Reiki can also be used on inanimate objects as well! Try it the next time you have a problem with your computer! Everything in the universe is created from energy; in giving Reiki, you are directing energy where there is a lack or an imbalance.

Reiki for Animals: You will find that animals seem to like receiving Reiki and can sense that something very special is being given to them by human hands, and they tend to become quiet and relaxed. Animals will usually let you know where to apply the energy by the way they position their bodies. Most dogs and cats will remain lying down until they have had enough Reiki, and then stand up or scurry off. ... Animals are more instinctive than humans, and therefore are able to judge better how much Reiki they need. When giving Reiki to animals, follow the same basic guidelines as when treating people, and pay attention to any areas that seem to draw more energy.

Reiki for Plants: Universal Life Force Energy is manifested in plants the same as in humans and animals, and respond very positively to Reiki. When treating household plants begin at the roots, by placing your hands around the pot. When you feel that the roots have drawn enough energy, move up and direct Reiki to the main body of the plant by holding your hands about 1 inch from the leaves. You can also give Reiki to seeds before planting them in your garden, by cupping them in your hands, and Reiki to trees by placing your hands on the trunk of the tree. If you have attained Second Degree Reiki, you can administer Reiki to plants and trees using the absentee, or long distance method.

Reiki for Food & Drink: Reiki energy can also be used to enrich you food and drink, and increase it's nutritional value. While food is cooking you can hold your hands above the pan. Once food is on the plate you can either hold your hands above the plate, or at either side of the plate with your palms facing in. As you can see, the second method would work very well when eating in a restaurant. Use the same principle for liquids. Hold the glass, bottle, cup, or container in your hands for a few minutes, giving it Reiki. Try it with a glass of water and see if you notice a difference! You can also do this with hot liquids.

Other Uses: There are so many uses for Reiki on a daily basis:

Before giving a present, spend a few minutes treating it with Reiki. You've just given a double gift!

Cleanse and charge rooms in your house, or even hotel rooms by using the first symbol in the corners of the room, or by holding your hands on the walls for a few minutes.

Visualize the first symbol in front of you to "protect" yourself from negative energies when in crowded locations.

Use Reiki for malfunctioning appliances, jammed locks, computers, car batteries jewelry, and for treating crystals and stones!"

http://hallsofreiki.com/reikinlife.html

Reiki

I finally took a reiki class and I'm now officially a First Degree Reiki Practitioner! The class was AWESOME and so was the teacher (Kathleen Hall). I am planning on taking Reiki II from her as well. The class was held at Wildflowers, which is a great shop.

We received a handout and a book, The Reiki Handbook. We spent part of the day learning about reiki (history, principles, etc.), hand positions, chakras, the 21 day clearing process, etc. We also had an attunement. We had hands on experience working on each other (there was only one other student in the class, very nice). We also learned how to do self treatment, which I have been doing daily. Now I just need to find some people to practice on!

I've been wanting to post about it since Saturday. I have other things to post too. I need to sleep less or something.

Quantum Wellness: Kathy Freston's 8 Pillars of Wellness

1. Meditation: "It's really just getting quiet, going inside and connecting to that inner light. For some people, it's religious and spiritual, connecting to that higher power. For other people, it's just a matter of becoming present."


2. Conscious Eating: "The mother of all pillars is conscious eating. It doesn't only make a difference to our own personal health and well-being, but conscious eating means you stay aware of where your food comes from, how the animals are treated and how the environment is affected by the foods that you eat. You take in the energy of whatever went into creating that food."


3. Exercise: 3-6 times a week for 30 minutes a day. "It's good for your body, mind and spirit, especially when you're outside."


4. Visualization. "It's like creating a blueprint for the way I want to become and setting down the intention. I journal in my notebook, and I think about where I want to go, who I want to be. Then, I just need to close my eyes and see the breakthrough happening."


5. Spiritual Practice "I have [a statue of Kuan Yin, a Chinese diety for compassion] in my bedroom because I always want to be reminded that it's not just about me. So as much as I can, [I try] to be aware of the suffering that's all around and to be compassionate. I think that's the best spiritual practice anyone can have."


6. Self Work: "What I do is I read all the time, whether it's on nutrition or spirituality or emotional well-being."


7. Service: "When I was feeling depressed and like life wasn't going my way, I started volunteering and doing service, and things had a way of just turning around. I felt like I didn't get fixated on my own self-centered fear, and I felt like there was an abundance in the universe that I was participating in. And that made me feel really good."


8. Fun Activities: "Doing something fun just kind of loosens up your energy, makes you feel grateful for everything, and you have levity in your life, which is important. Once a day, I do something fun, whether just rocking out to music or painting."

http://www.oprah.com/slideshow/oprahshow/20080520_tows_kathyfreston

How to Give a Fantastic Foot Rub

"You can use any type of moisturizing cream or lotion. A favorite is relaxing lavender scent or a refreshing peppermint scented creams which are easy to find at most stores.

Let’s get started and make your friend comfortable.

• Have your friend tell you if anything causes pain or they simply want to end the foot rub
  
• Being gentle is the safest way to rub especially if you are rubbing elders, children and if someone may be under the weather
  
• Your recipients body language is a good way to judge your rubbing technique
  
• If your rubbing techniques are reciprocated with pleasurable sounds, keep rubbing the way you are rubbing- it’s working

Some basic foot rubbing techniques...ready, let’s go!

1. Begin with the right foot.


2. The starting stroke in foot rub is a gliding stroke called effleurage. Effleurage is a technique which increases the flow of blood and gently stretches the soft tissue.
   


3. Grasp the foot with one hand and stroke the top of the foot. Apply moderate pressure on the bottom of the foot, this area can be ticklish, we don’t want your recipient to be pushed into a fit of laughter.
   


4. Rub and stroke your receivers’ entire foot. 15 -20 times on the top and bottom should feel extra nice.
   


5. Rotation of the Foot- This move is not a stretching movement just simple circles to relax the foot and ankle.
   


6. Support the foot with one hand. With the other hand, gently move the foot through its natural range of motion. Do not push the foot into the chosen direction. Simply and slowly glide the foot in an oval-type motion. As you slowly rotate the foot, you may find the range of motion increases slightly. Rotate the foot 3-5 times in each direction.
   


7. Ankle/Foot Stroke- with both hands, simultaneously stroke the foot to the ankle several times. This is a whole body relaxing technique.
   


8. Start with your fingertips where the toes join the foot. Use both hands to press down between the sides of the foot.
   


9. Slide your finger up the foot toward the ankle, when your fingers reach the ankle area, wrap your fingers around the entire ankle (as far as your fingers will reach) and gently massage the front of the ankle joint with your thumbs.
   


10. In general, rub only the muscle tissue when giving a rub. Areas with bone tend to be sensitive.

Make sure both feet are given the attention and same amount of rubbing; they work equally has hard."

http://www.wellness.com/blog.asp?blogid=957

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Qigong

short seated qigong exercise

Drink Green Tea

6 Reasons to Drink Green Tea

1. Cut Your Cancer Risk
Several polyphenols ... seem to help keep cancer cells from gaining a foothold in the body by discouraging growth and then suppressing the creation of new blood vessels that tumors need to thrive. Study after study has found that regularly drinking green tea reduces the risk of breast, stomach, esophagus, colon, and prostate cancer.

2. Soothe Your Skin
...The tea is a natural antiseptic that relieves itching and swelling. Try it on inflamed blemishes, sunburns, or puffy eyelids. But that's not all. Green tea has been shown to help block sun-triggered skin cancer, whether you drink it or apply it directly to the skin -- which is why you're seeing green tea in more and more sunscreens and moisturizers.

3. Steady Your Blood Pressure
... [P]eople who sip just half a cup of green tea a day are almost 50% less likely to wind up with hypertension than nondrinkers. Credit goes to the polyphenols again (especially one known as ECGC); they help keep blood vessels from contracting and raising blood pressure.

4. Protect Your -- or Your Mom's -- Memory
... Getting-up-there adults who drink at least two cups a day are half as likely to develop cognitive problems as those who drink less. ...

5. Stay Young
...[F]ight plaque buildup in your blood vessels; the sticky stuff increases the risk of heart disease and stroke, adds years to your RealAge, and saps your energy. How much green tea does this vital job take? About 10 ounces a day, which also deters your body from absorbing
artery-clogging fat and cholesterol.

6. Lose Weight
...[G]reen tea speeds up your body's calorie-burning process. "

6 Reasons to Drink Green Tea

"Help your body incinerate that stubborn spare tire by drinking this metabolism booster before your workout .... In a recent small study, extracts from green tea helped men burn 17 percent more fat during a 30-minute cardio workout.

It’s not clear how green tea boosts metabolism. Researchers suspect that something in the healthy brew makes fat more available as fuel, so you oxidize more of it when you exercise."

The Surgery-Free Tummy Tuck

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Simcor and Niacin Flushing

I recently started taking a new cholesterol medication called Simcor.  It is a combination of Zocor and Niaspan.  Niaspan is extended release niacin (which is one of the best ways to get your good cholesterol up, according to my doctor).  One of the side effects of high doses of niacin is something called "niacin flushing".  I have experienced this twice so far (I have taken the medication for 9 days now).  I wanted to look up more about it and thought I would share it here in case it helps anyone else.

My doctor advised me to take an aspirin or other anti-inflammatory 30 minutes before taking Simcor and then take Simcor when I go to bed. I have been taking ibruprofen (my anti-inflammatory of choice) every evening, but I also take a low dose aspirin regularly. I thought my doctor said "regular aspirin" but wondered if the low dose was enough. So last night I did not take my ibuprofen.  Mistake. 

I can't remember now what time it was that I woke up but I woke up feeling very hot. I realized right away what was happening. I had it happen once before, but it was not as bad that time. My skin felt tight, like it had been sunburned, and I could feel heat coming off my whole body. I could deal with that. The worst was that my skin was tingling and itching.  And if I scratched it, it was really painful.  I splashed some water on my face and arms but it didn't help much. I had some mosquito bites on the back of my leg behind the knee and one on my elbow and they started itching too.  I have a tea tree oil gel that has other soothing stuff in it too. I put that on my bug bites and got too much out so rubbed it over both my arms. It had somewhat of a cooling effect which was nice.  Then I just went back to bed and was able to go back to sleep after a few minutes.

I won't skip my anti-inflammatory again! 

WHAT IS NIACIN?

Niacin is a water-soluble nutrient belonging to the vitamin B complex. It assists in metabolism of carbohydrates and fat. It is sometimes incorrectly referred to as vitamin B3.  It inhibits cholesterol synthesis.  And it opens the blood vessels wider.

Taking niacin supplements may also help with vertigo, tinnitus, PMS, headaches and osteoarthritis.  Tuna is one of the best sources of niacin.  Most processed grains are fortified with niacin. Meat and yeast are good sources.

High doses of niacin can help lower bad cholesterol and raise good cholesterol BUT YOU SHOULD NOT DO THIS EXCEPT UNDER SUPERVISION OF A PHYSICIAN.  It can lead to liver damage, worsen gout and raise blood sugar in diabetics. It shouldn't be taken by people on high blood pressure medication.

NIACIN FLUSHING

One of the most common side effects of taking high doses of niacin is "vasodilation", often called the niacin flush. It is very similar to hot flashes women experience during menopause. Flushing starts 2-4 hours after taking the medication and lasts 15-30 minutes. It is sometimes accompanied by a prickly or itching sensation. It is not dangerous but actually a sign of improved blood flow. It can also cause headaches, lightheadedness and low blood pressure.

Niacin causes flushing by stimulating a hormone called prostaglandin, which causes blood vessels to abruptly dilate and fill with blood. The flushing occurs because there is more blood near the surface of the body. As the blood flows in these areas, the cells of the small capilaries will be getting rid of their waste products and often produce histamine as part of this process, which causes an 'itchy' feeling.

To reduce flushing, you can:

1. Take a regular-strength aspirin or ibuprofen 30 minutes before taking the medication
2. Take the medication at bedtime (you'll be asleep and less likely to notice it).
3. Take the medication after a low-fat snack (reduces the chance of stomach upset)
4. Avoid alcohol, hot drinks, spicy foods, hot showers or baths and vigorous exercise a couple of hours before bedtime.

If you do have flushing, according to one doctor, drinking two 8-12 oz glasses of water breaks the flush within 3 minutes in the great majority of people. He recommends taking the medication at dinnertime so if you have the flush and have to drink water after, you should have time for your body to get rid of the excess water so sleep isn't disrupted.

The intensity of the niacin flush lessens and often disappears with chronic use.

Sources/More Info:

http://www.answers.com/niacin&r=67

http://www.niaspan.com/Niaspan_Patients/Niacin_Flushing.asp

http://www.niaspan.com/Niaspan_Flushing/Flushing_Tips.asp

http://www.healingdaily.com/detoxification-diet/niacin.htm

http://healthlink.mcw.edu/article/901646925.html

http://heartscanblog.blogspot.com/2007/05/dreaded-niacin-flush.html

http://www.healthy.net/scr/Article.asp?Id=785

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Wonderful Watermelon

I had just finished eating some watermelon when my RealAge email came and it included an article about watermelon. How fortuitous!

"Here are three great health reasons to dig into this juicy fruit:

1. It's loaded with lycopene. Watermelon juice actually gave tomato juice a run for the money in a recent study of lycopene levels. That’s good news for your body, because early research suggests that lycopene may be a cancer crusher
2. It can make your skin pretty. Watermelon is loaded with a key compound credited with helping skin's healing and regenerative processes. Say no more -- bring on the melon!
   
3. It's practically calorie-free. With fewer than 50 calories in every cup, watermelon is one smart way to satisfy a sweet tooth. And with a whopping 141 grams of water per cubed cup, watermelon will keep you hydrated, too."

http://www.realage.com/ct/eat-smart/food-and-nutrition/tip/6448


And here's another article about chilling it:

"Ice-cold watermelon on a steamy summer day really hits the spot. But you'll be best served by keeping it on your countertop until cutting time.

Whole watermelons stored at room temperature deliver more cell-protecting antioxidants (specifically lycopene and beta carotene) than refrigerated or freshly picked melons. Here's why.

A Chilling Effect

After it's picked, watermelon continues to ripen and build up antioxidants. Cold temperatures appear to cut this process short. So leave your watermelon out, as long as you haven't sliced it. After it's cut, it should be stored in the refrigerator for food-safety reasons.

For an ice-cold treat, chill the fruit right before serving."

http://www.realage.com/ct/tips/3241

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Five Simple Weight-Loss Tips

"We all know the "secret" of successful weight-loss: Eat less and exercise more. It's not always easy, but by adopting healthy eating habits and a regular exercise routine, you are sure to lose weight without depriving yourself of nourishing, satisfying food. And if you continue those good habits after you reach your goal, you will have an excellent chance of maintaining your desired weight. Here are some tips for successful weight-loss:

1. Avoid artificial sweeteners and synthetic fat substitutes. They are unhealthy and not conducive to the development of good eating habits.

2. Dietary supplements or "fat-burning herbs" are usually just stimulants - don't rely on them. The pounds will surely return once you've stopped taking them.

3.   Build lean body mass. Strength training burns excess calories and influences the way your brain regulates hunger, making you less susceptible to food cravings.

4.  Pay attention to the mental and spiritual aspects of weight control. Use relaxation exercises - instead of food - to combat anxiety.

5.  Accept your body. You may see it as less than perfect, but it is beautiful just the same."

http://www.drweil.com/drw/u/TIP02930/Five-Simple-WeightLoss-Tips.html

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Dandelions

More on the lovely and nutritious dandelion.  My brother-in-law says his dad used to eat dandelion greens all the time.  He suggests picking them while they are young and tender, because they will get bitter.

"Dandelion is an herbal plant with long, pointed shaped leaves commonly used for salads and teas. The origin of its name came from French, dent-de-lion, meaning “Lion’s tooth” because of its coarsely-toothed leaves, looking very much like an old lance.

Dandelion is a rich source of vitamins and minerals and supplements are available in tablets and liquid form. The leaves have high levels of iron and calcium, superior levels than spinach for example. Substantial levels of vitamin A and vitamin C can also be found on Dandelion leaves.

The herb has been traditionally used to stimulate overall digestion, but it can be recommended for a few different reasons. Dandelion also strengthens the gallbladder and liver, and it can also be used as a mild laxative as well. In addition, people with liver problems due to overuse of alcohol and poor diet can use Dandelion to increase the bile flow, reducing inflammation and getting rid of gallstones.

Some people use dandelion for cooking and even making wine! You may sauté dandelion flowers with onions and garlic. Its bright yellow color may add some interesting look to your dishes.

Dandelion grows in the wild practically everywhere in the world. It is easily found in gardens and health food stores."

Herb of the Week: Dandelion

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Snacking Healthy

"[T]here is nothing inherently wrong with a bite between meals. In fact, snacking might be the missing ingredient that will help you reach your weight loss goals.
...
Snacking doesn’t serve to replace a meal. In fact, you should spread meals and snacks out by an hour or two, and snacks should total a couple hundred calories or less.

Munching between meals can actually reduce your overall caloric intake by curbing overeating at your next meal. By controlling later binging, snacking can help you stay on track.
...
How You Snack Can Make or Break Your Diet
There is definitely a wrong way and a right way to snack. You should avoid sugary items like candy and soda, and shouldn’t be consuming enough calories to constitute a meal. Instead, steer towards foods that will satisfy you and keep you feeling fuller longer. Fruits and vegetables are always a safe bet because they are low in fat and calories. (Just be sure to avoid high-calorie dips.) Yogurt, fruit smoothies, even a slice of whole-wheat toast all make great snacks during the day. Combining lean protein, some healthy fat, and complex carbohydrates will help you feel fuller longer.

Mini Meals
Many experts are recommending several smaller meals throughout the day instead of the usual three. By eating at regular intervals, your blood sugar levels (and therefore your energy levels) remain stable. So, instead of that mid-afternoon crash, you’ll be full of vigor through dinnertime! Eating every few hours (especially if you chew on fruits and veggies) can also help add extra nutrition that might be missing from other meals.

Snacking Isn’t Grazing
Mindless eating is often the downfall of many snackers. You may start with only a handful of your favorite crackers, only to finish the entire box, without even thinking about it. Obviously, this example isn’t the healthy snacking that can help you reach your weight loss goals.
...
Practice Moderation
As with the rest of your diet, moderation is crucial when snacking.
...
Don’t sabotage your diet with unhealthy nibbles throughout the day; stick to nourishing foods whenever possible. If you know you have a weakness for junk food, do yourself a favor and don’t purchase these items next time you are at the grocery store. Then you won’t have to fight the temptation of ice cream or potato chips when hunger pangs hit."

Entire article here:  Snacking Healthy: Add Snacks to Subtract Pounds

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Incense as an Antidepressant

"Inhaling the combustion products of frankincense - which is the resin of the Boswellia plant - may activate regions of the brain that can alleviate anxiety and depression, according to an international team of scientists, including researchers from Johns Hopkins University and the Hebrew University in Jerusalem.

The authors found that injecting incensole acetate, a Boswellia resin constituent, lowered anxiety in mice and led to behaviors typical of antidepressant drug administration, and they speculated that inhaling its combustion products may have a similar effect. The researchers also theorized that the burning of incense in religious ceremonies for millennia may not be a coincidence, since it does appear to have the effect of calming and cheering those who inhale it.

This is interesting news. The sense of smell is strongly linked to our limbic system, the part of the brain that regulates emotions and motivations. Depression and anxiety affect nearly 60 million Americans. Inhaling diffused incense in moderation is low-risk, and certainly worth a try for those who suffer from these difficult conditions"

Is Incense an Antidepressant?

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Speed up your metabolism

I think part of my success is metabolism related.  I try not to let myself get very hungry, by eating little snacks throughout the day - fruit, vegetables, almonds, pretzels.  OK and nilla wafers too.  I also take Green Tea supplements.

"1. Get active - it's a sure-fire way to increase the amount of muscle you have, which in turn will speed up your metabolism. Do a mixture of aerobic and resistance training for best results. And don't forget to be more active in your daily life too.

2. Eat little and often - there's evidence that eating small, regular meals throughout the day, rather than one or two large meals, may help to keep your metabolism ticking over. Surprisingly, around 10 percent of the calories we use each day go on digesting and absorbing food - so the more times you eat, the greater this effect is likely to be.

3. Eat plenty of protein-rich foods - research shows that around 25 percent of calories in a protein-rich meal may be burnt off. But make sure you choose low-fat protein foods such as lean meat, skinless chicken and low-fat dairy products.

4. Spice up meals - it's not an old wives tale after all! Spices like chilli are thought to raise metabolism by up to 50 percent for up to three hours after eating, due to increasing your heart rate. But before putting the local Indian takeaway on speed dial, work out which curries have the lowest calorie and fat content.

5. Swap you daily cuppa for green tea - there's evidence that it contains antioxidants that speed up metabolism.

6. Try a CLA supplement - more extensive studies need to be carried out before any definite conclusions can be drawn, but research has shown that conjugated linoleic acid (CLA) might increase muscle and therefore boost metabolism.

7. Chill out - research shows that being very cold can increase metabolism by up to 20 percent.

8. Have a sauna - being very hot is also thought to boost metabolism by about 20 percent (but check you don't have any underlying medical problems that mean you shouldn't go in saunas or steam rooms).

8 Ways to Speed Up Your Metabolism

(thanks sufisister)

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