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How to Spark Creativity and Find More Joy in Each Day

December 26, 2011 by

creativityWhen you feel creative, you feel more happiness in your life because you’re living more consciously and seeking beauty. Following are several ways to spark your innate creativity and live a more joy filled life.

Explore the world of art.

Sculpting, painting, drawing—all are creative pursuits, and all unlock your creative mind. The satisfaction of creating something new is fulfilling, and you’ll find joy every time you pick up a brush or pen. Experiment with colors, details, textures, and dimensions. You should feel free as air while you’re creating.

Even if no one else ever sees your work, you’ll know it’s there and that you did it.

Learn a musical instrument.

Much like creating art, creating music elevates your mood and happiness. Learn the instrument you really wanted to take up when you were in fifth grade and didn’t. As you go down the path of learning to play it, you become one with it and raise your joy factor significantly. You’ll feel happy and joyful every time you pick up the instrument and begin to play.

And no one ever said you had to play only songs that have already been written.

Work with your hands.

Whether you like woodworking, knitting, embroidery, or origami, create something. Anything. Use your hands to form what’s in your mind. The simple act of creating raises your level of joy, no matter what you create or how you do it.

Journal.

Putting your thoughts, hopes, dreams, and desires on paper creates a record of you—what better way to spend your time? When you journal, don’t hold back. Often, you can break through barriers in your life by simply writing them down. Once they are on paper, they have no hold over you anymore. The power of journaling is, in a word, amazing.

Write that book you’ve always contemplated.

Whether you want to share 101 ways to decorate your home or a new biography of Eleanor Roosevelt, it’s time to write that book you’ve thought about for years. It doesn’t matter if you prefer fiction or nonfiction—it’s the creation of the book, the words flowing on the paper or computer screen, that matter. If you choose, you can even publish your journal.

One major barrier for up-and-coming authors is now gone: you can self-publish now, both paperback and electronically, so you don’t need a publishing house or an editor. Your options are wide open; take advantage of them to create the newest book the world needs.

Do what your heart wants you to do. Start today.

We’d love to hear from you, so please feel free to contact us or leave a comment for us on Facebook!

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How to Reduce Exposure to Hazardous Chemicals That Have Been Linked to Breast Cancer

December 2, 2011 by

chemicalsOver 400 women are diagnosed with breast cancer each day, and several hazardous chemicals have been linked with breast cancer. While it might not be possible to completely avoid these toxins, here are some ways to reduce your exposure to them.

Eat as naturally as possible.

Our food supply is loaded with artificial ingredients, dyes, hormones, chemicals, additives, and preservatives. Keep your diet as close to its natural state as possible. Shop the perimeter of the store, as much of the chemical-laden “food” is in the center of the store.

When you arrive home with produce, wash it thoroughly. Buy free-range or organic eggs and poultry, grass-fed beef, and wild fish (not farmed).

Buy BPA-free products.

The less plastic you have in your life, the better, but at a minimum, you should avoid bisphenol-A (BPA). BPA is a hormone disruptor found in plastic food and drink containers, as well as in canned food, including infant formula cans. BPA leaches from the plastic or can into the food. Look at the bottom of your plastic containers. Throw away any with the number 7. Plastics with the numbers 1, 2, and 4 do not contain BPA.

Use glass for food storage and cooking when possible, and never microwave food in plastic or Styrofoam.

Avoid furniture made with the flame retardant PBDE.

While flame retardants have a purpose and have saved lives, one type of flame retardant, polybrominated diphenyl ether, or PBDE, has been linked to breast cancer. When buying furniture, look for items with a different flame retardant, or buy organically manufactured when possible.

Use solvent-free cleaning products.

Antibacterial and harsh chemical cleansers are not necessary. The more natural you can go when you clean, the better. Ammonia, bleach, and any cleanser containing a solvent are hazardous to everyone in the home. Hydrogen peroxide, vinegar, lemon juice, and baking soda make excellent cleansers, and a quick Google search will yield plenty of recipes and ideas to use them.

If you prefer other cleansers, buy green cleaners made with safer ingredients, which can be found in any health food store or online.

Clean out your cosmetics.

Makeup is full of additives, chemicals, and synthetic hormones that no one needs. Toss out your liquid or cream foundation and use mineral makeup. It’s better for your skin and covers just as well as the pore-cloggers you’re used to. Mineral makeup companies also sell eyeshadow, mascara, blush, lipstick, and lip gloss.

Stop the antibacterial foolishness.

Contrary to popular belief and TV commercials, antibacterial soap is not necessary and does more harm than good. The truth is that any soap is antibacterial, and you can find natural or organic soap at health food stores or online.

Know the ingredients of everything you buy, no matter who you’re buying from, as marketing pros often give you the illusion that something is natural or organic when it isn’t.

What tips do you have for reducing chemicals and toxins?

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Healthy Snack Ideas for Your Day

November 28, 2011 by

healthy snacksHaving healthy snacks through the day help keep your blood sugar stable and avoid eating too much at meals. You’ll feel less hungry and more energetic if you fuel your body at regular intervals. Discuss snacking with your doctor or nutritionist, but we suggest going no longer than three or four hours without eating or snacking.

If you keep good-tasting, healthy snacks accessible at all times, you’ll be more likely to resist unhealthy snacking. Keep healthy snacks at your desk or in the fridge at work—hopefully far away from the candy machine!

Healthy snacks that taste good include . . .

Dark chocolate.

While you don’t want to eat a lot of dark chocolate every day, an ounce is good for your heart and for your taste buds. The higher the cocoa content, the better. Ideally, you want at least 70% cocoa, which is a strong dark chocolate.

Fruit.

Chock-full of antioxidants and vitamins, fruit is a good choice for a snack. However, fruit is high in natural sugar, so you may want to eat lower-sugar choices such as berries or apples, or eat fruit with a little bit of protein and fat. An apple with organic nut butter or string cheese is a tasty, nutritious snack.

Raw vegetables.

Any raw vegetable is a good snack choice. Many veggies are high in fiber and keep you satisfied until the next meal. Veggies are a nutritional bargain—high concentrations of nutrients for few calories. Great choices include broccoli, cucumber, and radishes, or celery with nut butter.

Gorp.

Gorp is trail mix that you prepare yourself using your favorite nuts and dried fruit. A typical recipe includes almonds, nuts, dried coconut, dried cranberries, and dark chocolate chips. It’s very simple to make—just mix the ingredients in a bowl and pack in individual serving bags if you wish.

Popcorn.

Simple to make in the microwave and enough to share, popcorn fills you up for very few calories. Beware: many commercial varieties of microwave popcorn contain partially hydrogenated oil, which you do not want to eat. You may need to go to a health food store to find a brand that does not have it.

Cheese.

While you don’t want to eat a lot of cheese on a regular basis, it is a delicious and nutritious snack. You only need an ounce. Try string cheese for a convenient and easy-to-carry snack, or for a real treat, try some goat’s milk or sheep’s milk cheese. You’ll find a little bit goes a long way.

Nuts.

Long vilified for their fat content, nuts are a good source of healthy fats, protein, and minerals. A handful of nuts or a tablespoon of organic nut butter with cheese or apples makes a satisfying treat. If you buy nut butter, ensure that the nut itself is the only ingredient.

Love these healthy snack ideas? Share this post with your friends on Facebook.

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Healthy Thanksgiving Dinner Tips

November 21, 2011 by

thanksgiving dinnerMany of our patients express concerns about eating a healthy Thanksgiving dinner. They don’t want to overindulge, but they do want to enjoy dinner with their friends and family. You can have your cake and eat it too if you’re careful.

Have plenty of fresh, raw veggies available.

These will play a major role on your Thanksgiving plate, so make sure you have plenty of raw vegetables and salads on the table. Good choices include broccoli, peas, beans, cauliflower, cucumbers, cabbage, and romaine lettuce. If you cook sweet potatoes or squash, use butter, not margarine, and keep fat to a minimum.

Eat an appetizer.

Don’t go to the Thanksgiving table ravenously hungry, as you’ll overeat. If you’re going to someone else’s home, have a small snack before you go, or serve appetizers if dinner is at your house. A small amount of fat will help tide you over until dinner, so try sliced avocado, nuts, or smoked salmon with a little cheese on a cracker.

Bake the turkey and eat the white meat.

Instead of deep-frying, bake the turkey and avoid eating the skin or visible fat. Eat mostly the white meat, which is lower in calories and fat than the dark meat.

Use less of the pan drippings to make gravy.

If you use half of the pan drippings in your gravy, you’ll have all of the flavor and half of the fat.

Mentally divide your plate in quarters.

Put fresh vegetables on half your plate, turkey on one quarter, and potatoes and stuffing on the remaining quarter. You’ll be able to taste everything, but with half your plate full of veggies, you’ll eat fewer calories. Eat slowly, and stop when you’re comfortably full—long before you feel stuffed.

Drink water.

Avoid the high-calorie drinks and have a simple glass of water. Dress it up with a splash of juice or a slice of lemon or lime.

Don’t go back for seconds unless it’s for veggies.

When you’ve eaten what’s on your plate, wait for a while before you go back for seconds. It takes time for your stomach to communicate with your brain that you’re full. If you’re still hungry, have more vegetables, preferably raw.

Share dessert, or have just a nibble.

If Aunt Shirley’s cheesecake is too hard to resist, have a small piece, or take a couple of bites from Uncle Dave’s piece. If you like to try several desserts, take small spoonfuls and savor them.

What are your favorite tips for eating healthy at Thanksgiving?

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5 Tips for Reducing the Appearance of Cellulite

November 16, 2011 by

reduce celluliteCellulite is body fat that dimples the skin, and it typically shows up on females of any age. Having cellulite does not necessarily mean you are overweight; in fact, many normal-weight and underweight women have it. Cellulite can worsen as women age simply because we all tend to gain fat as we get older.

Unfortunately, nothing completely eliminates cellulite, but you can take steps to improve its appearance. Following are tips to reduce the appearance of cellulite and smooth out your lower body.

Exercise.

If you exercise, you’ll boost your metabolism, reduce fat, and add muscle, which will help the area appear taut. Work the muscles from all angles to ensure you’re reducing the cellulite evenly.

Stay hydrated.

Your body can burn and remove fat more easily if you drink plenty of cleansing, fresh water. Aim for eight glasses, spread throughout the day, and filter your water or add lemon juice to improve the taste. Cut down or eliminate carbonated beverages and replace them with water.

Eat a healthy diet and watch sugar.

Contrary to popular belief, you need a certain amount of fat in your diet, and good fats such as nuts, avocados, and salmon do not make you gain weight unless you eat too much of them. However, eating too much sugar and simple carbohydrates can make you fat, and many fat-free foods contain sugar in place of fat. Eat as naturally as possible, with a variety of protein, raw vegetables, and fresh fruits.

Stay away from monosodium glutamate (MSG), high-fructose corn syrup, and trans fats, which you’ll know by the word hydrogenated in the ingredient list. Exercise, water, and a healthy diet will not reduce cellulite overnight, but over time, you’ll see an improvement.

Try body wraps.

When you have a body wrap, your skin is massaged and covered with cloth soaked in any of a variety of natural extracts. The combination of the massage, the wrapping material, and the soaking solution soften and smooth problem areas. A wrap will not get rid of cellulite, but it will reduce the appearance and improve the smoothness of your skin. Body wraps are most effective when done at regular intervals.

Use liposuction and laser treatments to help reduce the appearance of cellulite.

As much as I wish it were true, you can’t get rid of cellulite with liposuction or laser treatments. These techniques may tend to improve the look of an affected area but often never completely eliminate cellulite.

Liposuction is a surgical procedure that removes fat cells from the body using a tiny hose similar to a vacuum cleaner. Laser treatments, often with massage or suction, break up the fat and improve circulation.

Have you successfully improved the appearance of cellulite, and how did you do it?

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Stop Smoking Series: the 4Ds

November 14, 2011 by

stop smokingQuitting smoking can be challenging, but if you know what to do when a craving hits, you’ll be ready to conquer any urge. The 4Ds are a good guideline to follow when you desperately want a cigarette. The order we show them is a general guideline, so modify it to work for you.

Delay.

The moment the craving hits, tell yourself you can have a cigarette in 10 minutes. Then when the 10 minutes are up, tell yourself what a good job you did and challenge yourself to go 20 minutes. Any craving will go away in a few moments as long as you don’t keep thinking about it. After you delay, the next thing to do is . . .

Drink water.

In fact, get up and get a glass of water as you’re telling yourself to wait 10 minutes. And you want to drink water, not pop, coffee, or alcoholic beverages. First, while you’re quitting, your body is trying to get rid of the toxic materials you’ve inhaled all these years, and it needs water remove the junk from your system. Second, for many women, other drinks are triggers to smoke, especially coffee and alcohol. Third, the water will change the taste in your mouth and help to break the craving.

Please don’t make the excuse that you don’t like water. You can filter it or flavor it with fruit or small amounts of fruit juice. Find what works for you, and do it.

Do something else.

Your success in quitting may be determined by how well you shift your focus when you have an urge to smoke. The more you think about a craving, the worse it will become. After you’ve had your glass of water, find something else to do. If you were watching TV, move to another room and read a book. Take the dog for a walk. You need to break the association with whatever you were doing when you felt the craving.

Try keeping a bag of entertaining distractions with you, which could include puzzle books, books, art projects, or needlepoint. The main thing to remember is that you need to abruptly and quickly change what you’re doing and thinking to survive the craving.

Deep breathing.

This step can be done at any point in time, as many times as necessary. Deep breathing will release endorphins, which will help you feel better. It will also show you how well your respiratory system is healing during your quit. Take at least 10 deep breaths in through your nose—your stomach will move if you’re truly taking deep breaths. Exhale through your mouth with pursed lips, as if you’re kissing someone. Blow out hard, and imagine you are forcing out all the air in your lungs.

The 4Ds will feel awkward at first, but as you get used to them, you’ll find they are very helpful during cravings.

 

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How to Reduce Stress by Managing Your Time

November 7, 2011 by

time managementTime (or lack of) is a big stressor for many of us, and managing our time can reduce that stress significantly. Time management is something most of us lack, and just a few ideas can help you get a handle on your time and spend it wisely.

The following time management tips are simple but effective:

Get a planner.

Part of the reason we are so stressed is because everything we need to remember is scattered: sticky notes here, cell phone memos there—and then we try to commit important tasks and dates to memory. Everything needs to be in one place, preferably in something you can carry with you at all times.

A planner is the most efficient and easiest way to keep track of everything. It doesn’t have to be large or complicated—you’ll be surprised at how many different planners you’ll find once you make the decision to use one. Some planners are very low tech, while others will also update your computer or other electronic devices. Get whichever makes sense for you. The main goal is to use it.

Plan your day and prioritize your tasks.

Use the planner to decide what you’ll do each day, and determine which tasks have high priority. Those are the tasks you should be focusing on. This is not to say the low-priority tasks are not important, but those with high priority should take precedence. Track your progress each day so you can see how efficiently you’re working.

Quit trying to remember everything.

The planner will become a significant part of your brain once you start to use it. You’ll be amazed at how free you’ll feel when you don’t have to try to remember everything. Just consult your planner each morning, and live your life.

Learn to say no.

Here’s another great use for the planner—it’s a great way to tell someone no easily and gracefully. If you’re asked to do something you don’t want to do or don’t have time for, pull out your planner and consult it, and then tell that person you’re booked on that date.

Delegate when and where you can.

Do you really need to go to the store, or can you send your teenager?  Look at your to-do list and see who could take over some of your low-priority tasks. Maybe it’s time to teach others in your household to do some laundry, or to allow your assistant to help you with your work email. You don’t have to do it all.

Analyze how you’re doing.

At the end of each month, take 10 minutes to look back and see how well you managed your time. You’ll see where you have improved and where you still need help. Adjust accordingly.

Did you find these stress and time management tips effective? Is this a topic you’re interested in hearing about in the future?

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Let Bread Be Your Friend, Not Your Foe

October 28, 2011 by

breadIn their desire to eat healthy, many people have lumped all breads and grains together and given them something of a negative reputation, which they do not deserve. This post will touch on the differences between the breads and grains you should be eating and those you should minimize.

Remember, you can eat anything you like in moderation.

We won’t tell you not to eat something, but we will suggest reducing your intake. We set ourselves up for failure when we say that we won’t eat something, because then we tend to crave it. Have a little, not a lot. Have one slice of bread instead of three, or one cup of grains instead of two. Sensible is the way to go.

Go for brown instead of white, and eat as much whole grain bread as possible.

In general, brown grains and rice are nutritionally superior. White bread and white rice have been processed, meaning they have lost some of their nutrients and fiber. The closer you can stay to the grain as it appears in nature, the better.

Whole-grain bread is better than wheat, which is better than white. To know if you have whole-grain bread, the first ingredient will contain the word whole. Sometimes wheat bread isn’t truly whole wheat—it’s mostly white bread with enough wheat added to change its color. Look at what kind of flour is used in the bread. Wild rice is healthier than brown rice, which is healthier than white.

A note about seeded breads: sometimes these are nothing more than white bread with seeds, so read the label to see which type of flour is used. And don’t let the words unbleached or enriched fool you, as they often mean processed. The key word is whole.

Check fiber content.

Bread should have at least 3 grams of fiber per slice. Less fiber means you’re not eating whole-grain bread.

Read labels.

Often, it’s not the grain that’s the issue, but the sweeteners, additives, and preservatives that have been added to the finished product. Many companies add high fructose corn syrup or hydrogenated oils and vegetable shortening (trans fats) to baked goods, so read your labels. Some bakers now avoid using those harmful chemicals in all their products.

It’s not enough for the label to say 0 trans fats, as a food can have a small amount of trans fats and claim to be trans fat free. You need to read labels.

Eat bread with proteins and fats.

As bread is a carbohydrate, it can raise your blood sugar. Eating bread with proteins and fats, especially if you choose white bread, can somewhat blunt the rise in blood sugar. Many margarines contain trans fats, so be careful what you spread on the bread.

Have you been participating in breast cancer awareness activities this month? If so, what did you do?

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How to Spice Up A Boring Salad—the Healthy Way

October 24, 2011 by

saladYou’re eating healthier by having a salad once or twice a day, but it’s getting a tad boring. What can you do to spice it up and give it a little taste pizzazz? When it comes to delicious healthy additions, you’re limited only by your imagination.

Peppers

Here you have a variety of choices, including bell peppers (green, red, yellow, orange), banana peppers, hot peppers including habanero and jalapeño, and dried peppers used as a spice. Peppers are full of fiber and antioxidants, vitamins, and carotenoids to nourish your body. Red peppers are loaded with vitamins A, C, and K, as well as lycopene. The capsaicin in hot peppers may help improve immunity and kill stomach bacteria that cause ulcers.

Nuts and seeds

Any salad tastes better with a little crunch. Nuts and seeds are rich in healthy unsaturated fats, fiber, vitamin E, and minerals including magnesium, iron, and zinc. Eat a variety of nuts and seeds to get as many nutrients as possible. Good choices for salads include sunflower and pumpkin seeds, walnuts, almonds, pecans, and pistachios.

Eggs

A hardboiled egg is only about 70 calories, and is a tasty and healthy addition to any salad. Eggs are chock-full of nutrients, including essential fatty acids that help keep your brain, eyes, and muscles healthy. The protein in eggs is high quality, and if you’re pregnant, the choline in eggs helps your child’s brain develop properly.

Fennel or Anise

This aromatic and flavorful veggie contains fiber, folate, and vitamin C, and delivers a slight licorice flavor.

Beans

Another food full of nutrients, beans will fill you up and add fiber and protein to your salad. Try black or kidney beans for a rich taste that’s never boring.

Fruit

Why not add orange slices, kiwi, strawberries, or blueberries to your salad? Fruit is high in vitamin C, fiber, and antioxidants, which give fruits and veggies their color. Eat a variety of colors, and you’ll feel incredible.

Dressing

If you’re bored with oil and vinegar, try something new. Use a different type of oil, or sample rice or balsamic vinegar. Add a few squeezes of lemon or lime juice, or try yogurt mixed with olive oil and vinegar. Add a new ingredient with a kick, such as red pepper or mustard, or buy a pepper mill and crack fresh pepper over your salad. Don’t be afraid to use spices liberally, such as Mrs. Dash or sea salt.

What do you do to spice up your salads?

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Top 5 Yoga Studios in Charleston

October 12, 2011 by

charleston yogaYoga is one of the most effective ways to develop a mind-body connection and improve health and flexibility. Following are five of the top yoga studios in the Charleston area.

Charleston Power Yoga: www.charlestonpoweryoga.com

A Baptiste Power Vinyasa Yoga affiliate studio, Charleston Power Yoga promises to provide a “challenging, dynamic combination of strength, sweat, and flexibility sure to push you to your edge, yet accessible to all body types.”

In addition to an amazing yoga experience, Charleston Power Yoga offers a unique boutique with One of a Kind Yoga Bags from The Rose Knot and handmade jewelry from yogi Stella Maris. Yoga gear includes Manduka mats and Yogitoes.

Bikram Yoga Charleston: www.bikramcharleston.com

With two locations in downtown Charleston and Mt. Pleasant, Bikram Yoga offers hot yoga for all levels and abilities. Bikram yoga consists of 26 postures and 2 breathing exercises and works every muscle in your body.

Many clients say they feel more positive and have strengthened their bodies and calmed their minds. Others say yoga has helped them lost weight and change their spirit and soul. Between the two studios, over 50 classes a week are available.

Daniel Island Yoga: www.danielislandyoga.com

Diane Zalka’s YogaFit® and Sadhana Yoga Chi holistic style flow in her sessions, which according to the website “strive to create holistic balance, personal growth, and harmony by focusing on flexibility, strength, balance, breath, body awareness, alignment, relaxation, healing the body, calming the mind, and lifting the spirit.”

Zalka, a retired teacher and Yoga Alliance Registered Yoga Teacher, believes yoga is for everyone and offers a range of classes at Pierce Park Pavilion, Daniel Island Park Club, and The Field House. Sessions include YogaFit for Kids, Sunrise Yoga, and Restorative Therapeutic Yoga.

Holy Cow Yoga and Artistic Center: www.holycowyoga.com

Holy Cow Yoga has been a fixture in the Charleston area for 12 years and offers a variety of yoga classes including Vinyasa flow, gentle-restorative, yin, children’s, and prenatal. These classes range from challenging to relaxing, and the environment is supportive and dynamic.

Workshops offered include Hip Helper with Steven Willard, Meditation Immersion with Trace Sahaja Bonner, Yoga and the Pelvic Floor with Leslie Howard, and Food for Life with Ayla Sarnoff. Holy Cow Yoga’s Om Store features organic yoga clothes, Kulae eco mats, and eye pillows.

Serenity Now Yoga: www.serenitynowyoga.net

Located near Mt. Pleasant, Sullivan’s Island, Isle of Palms, and downtown Charleston, Serenity Now Yoga focuses on not only yoga, but also offers free meditation instruction and special workshops and events. Their philosophy is that yoga should be accessible to anyone, no matter the fitness level or the age, and their mission is to serve all students who wish to develop a yoga practice.

The instructors at Serenity Now recognize the spiritual component of yoga and are careful to respect that everyone has a different spiritual path. While every session includes the traditional aspects of yoga such as yama, niyama, and pranayama, every instructor leaves room for students to include them in their practice as they wish.

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