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10 Thoughts on Whole Living, June

1) IT’S IMPORTANT TO OCCASIONALLY GO OUT ON A LIMB-especially if you expect to get the best fruit.

2) WALT WHITMAN MAY HAVE SAID IT BEST: “IF ANY THING IS SACRED, THE HUMAN BODY IS SACRED.”

3) Think about the places or environments that bring out the best in you. Now figure out a way to visit them more often.

4) Dwelling on small joys is more rewarding than obsessing over little annoyances.

5) FILE UNDER CLICHED-BUT-TRUE: The quirky things that make you “you”- even the so-called flaws- may turn out to be assets.

6) When we look after our health today, tomorrow starts to look much brighter. (And more fun!)

7) TIME YOU ENJOY WASTING ISN’T WASTED TIME.

8 ) Those tiny changes we make in our personal worlds can be stepping-stones to big changes we make in the wider world.

9) The upside to grand failures: THEY MAKE GREAT STORIES.

10) Burgers and hot dogs can be part of a balanced diet. Yes, really.

What are Probiotics?

The beneficial bacteria that make up the bulk of your gut flora are called “probiotics.” These tiny symbiotic organisms provide a wide range of benefits to your health, including keeping your digestive system healthy, aiding in nutrient absorption, boosting your immune system and even helping guard against cancer.

The benefits of probiotics were first discovered by Dr. Eli Metchnikoff, who studied the lifestyle of Russian peasants found to be living unusually long life spans. He noticed that their diet consisted of large amounts of fermented milk, which carry high levels of probiotics, and linked their longevity to this diet.

The two most common types of probiotics are bifidobacteria and lactobacilli, which can be taken either in food or as a supplement to help balance our gut microflora after an illness or course of medications such as antibiotics. The excessive use of antibiotics can lead to a proliferation of problems, as they not only wipe out the bad bacteria, but take out the good as well. This allows for opportunistic organisms to gain a foothold, such as candida, a naturally occurring yeast that lives harmlessly in the digestive tract. If it is able to grow unchecked by good bacteria, it may transform into fungal form and cause all manner of health issues, such as tiredness, fuzzy thinking, leaky gut, etc. Probiotics ensure that harmful microbes are kept in check in your digestive system.

The body normally carries over 400 different strains of these microorganisms in its digestive tract, amounting to 10 trillion in total. This is 10 times more than all the cells in your body. Though the greatest concentrations of probiotics live in the colon, they reside in many other parts of the body as well, helping to support the immune system.

Up to 80% of our immune response is dependent on probiotics, which stimulate the production of macrophages, T-cells and cytokines. They also produce natural antibiotics that fight many pathogens that have developed a resistance to standard antibiotics. And if a pathogen develops resistance to one of the antibiotic chemicals produced by the probiotic, it has the ability to adapt that chemical to one that is more effective in fighting the pathogen, which standard antibiotics are unable to do.

Studies have found probiotics to be antagonistic to many types of cancer, stimulating the production of cancer-fighting chemicals in the body, leading to the shrinkage of tumors and encouraging cancer cell death.

Probiotics also help fight against viruses, including colds, flus, herpes, rotavirus and ulcers. In a study done on 2- to 5-year-old children in India who were given either probiotics or placebo for 6 months, those taking the probiotics had fewer cases of cold, flu, fever and diarrhea than those taking placebo.

Probiotics can naturally be found in different fermented foods such as yogurt, kimchee, kefir, miso, kombucha and sauerkraut. Look for labeling that states “live active cultures” on the package to ensure you are getting useful probiotics in your food.

May's Myofascial Massage Special!

Jo recently attended an amazing two-day training focused specifically on treatment of the wrist, arm, and shoulder girdle.  While she is continuing to deepen her skill in these techniques, we’re offering a month-long special:

Receive $15 off a 60 or 90-minute myofascial treatment through the month of May!*

Myofascial technique is a form of therapeutic massage that focuses on the fascia, the web of connective tissue that surrounds muscles and groups of muscles, as well as blood vessels, organs, and nerves.  Often, restrictions, adhesions, or hardening will occur within fascia or between fascial sheets, which contributes to pain, tightness, and loss of range of motion.  Using knowledge of anatomy, the specific physiology of fascia itself, and an awareness of the interconnected nature of the body’s fascial network, these techniques incorporate slow release, passive and active movement, and often client consciousness to address specific areas of complaint.

These specific techniques are indicated for

• Carpal Tunnel Syndrome
• Thoracic Outlet Syndrome
• Frozen Shoulder
• Chronic wrist, arm, or shoulder pain or tightness
• Experiences of numbness, tingling, or altered sensation in the hand
• Limited mobility or sensations of ‘weakness’ in the shoulder girdle

Other issues that can benefit from release along the arm line include neck pain, chronic headaches, breathing difficulties, or postural issues (especially chronically forward-rounded or elevated shoulders).  Anyone who spends a lot of time at the computer, driving, or using their hands can benefit from this work, which means its effective for pretty much everyone!

Jo is at Lula on Thursdays from 11 to 6 and Fridays from 10 to 6.  Call (503) 766-3664 or email jo@lulahealth.com to schedule your session.

*Regular pricing is $65 for a 60-minute session and $90 for a 90-minute session.  Special can be applied to gift certificates.

Rest & Digest, you know you want to!

The parasympathetic nervous system, the sympathetic nervous system, and the enteric nervous system comprise the autonomic nervous system in the body. The autonomic nervous system is continuously active and is responsible for unconscious regulation of our glands and organs. The parasympathetic nervous system takes care of “rest and digest” activities, such as salivation, tears, sexual arousal, urination, digestion and defecation. These activities are complementary to those of the sympathetic nervous system, which activates processes associated with the “fight or flight” response.

The natural opposition of the sympathetic and parasympathetic nervous systems provides both quick responses when needed, and slower responses for less urgent needs. These systems act something like an accelerator and a brake for our body, and help maintain balance, or “homeostasis”. The parasympathetic system is like a brake and helps you save energy, lower blood pressure, decrease heart rate, and it allows digestion to start. It helps return the body to a state of balance after a period of higher sympathetic nervous system activity.

Chiropractic adjustments have been known to affect the autonomic nervous system by promoting parasympathetic system activity and down regulating the sympathetic nervous system. For example, pain receptors are part of the sympathetic nervous system. A chiropractic adjustment may be able reduce the firing of the pain receptor by decreasing input to the spinal cord, thus reducing the sensation of pain.

The parasympathetic nerves originate in the spinal cord and in medulla, part of the brain. The main parasympathetic nerve is the vagus nerve, which is also known as cranial nerve X. The vagus nerve sends information between the brain stem, hypothalamus, and primary organs and glands.

The main functions of the parasympathetic nerves are to conserve energy, so it promotes passive activities. Physical and emotional withdrawal, as well as the negative emotions of shame, hopelessness, disgust, and despair, is also associated with the parasympathetic system. Interestingly, these functions develop later in life than those of the sympathetic nervous system. This is because the inhibitory responses of the parasympathetic system are not conducive to exploring, which is necessary for young mammals in order to be able to grow and learn effectively.

50% Off Massage

Receive 50% off your first Massage with your first Chiropractic visit. Experience what many are calling “The Best Massage of their life” from Laura Hill or Jo Linden, Licensed Massage Therapists extraordinaire.

Vegetables: Raw, Canned, Cooked or Frozen — What’s the Difference?

There can be a major difference in the nutrition of the vegetables you eat, depending on what form you eat them in. The vegetables supplying the most nutrients are generally the ones that are the freshest and least processed. Now what does that mean?

The nutrients in any vegetable begin to deteriorate as soon as it’s harvested, including those all-important cancer-fighting antioxidants. The sooner a vegetable is eaten after it’s picked, the more nutrients it has. Having a home garden is ideal, as you can simply walk out your door, pick what you need and plop it straight into the cooking pot or salad bowl. Of course, not everyone has the space or time for a garden, so what’s the next best thing?

If you have a nearby farmers’ market, the veggies from there are usually grown locally and are generally fresher than what you can get at the supermarket. Barring that, the next best choice is, surprisingly, frozen vegetables.

What most people don’t know is that frozen food can often be more nutritious for you than fresh, especially if the fresh variety has been transported over a long distance. If you’re living in New York and are eating fresh peas grown in California, those peas have endured a number of days in a truck before arriving at your market.

Also, any sugars in the vegetable begin to convert to starch from the moment it’s picked, which is why freshly picked corn straight from the farm is so much sweeter than the kind that’s been sitting in the supermarket for a few days. However, frozen peas and many other vegetables are generally flash frozen on the spot where they are harvested, preserving those nutrients.

Cooked vegetables are generally not as nutritious as raw, though if you do cook them be sure to do it only long enough make them tender. The longer they cook, the greater the nutrient loss. There are, however, some exceptions. Tomatoes, for example, provide greater amounts of lycopene when they are cooked than when eaten raw. Cooking breaks down the plant’s cell walls, releasing greater amounts of nutrients. Zucchini, carrots and broccoli are best eaten cooked for this reason.

Canned vegetables are generally lowest in nutrients, as so many vitamins are lost in processing under high heat. The water-soluble vitamins B and C and polyphenols are easily lost when canned or boiled. Researchers at the University of California found that between 85 and 95 percent of the vitamin C in canned peas and carrots were lost in processing. The vegetables containing fat-soluble vitamins such as A, D E and K can be steamed or boiled, however, without losing a great amount of nutrients.

Raw vegetables are generally best, but if you find eating raw veggies unappealing to the point where you avoid them, it’s fine to eat them lightly cooked. Better to get some healthy nutrients than none at all!

Just A Text Away, hey!

Would you like to find out about last minute openings at Lula? Be the first to hear about discounts and deals? It’s so easy.

Text LULA to 24587

* And if you decide you want out, all you have to do is text back the word STOP.

10 Thoughts on Whole Living, April

1) Action is one of the best remedies FOR FEAR.

2) IF YOU WANT HAPPINESS FOR A LIFETIME, HELP THE NEXT GENERATION.

3) Worth asking: Where in my work is the opportunity to improve the world, EVEN IN THE SMALLEST WAY?

4) Making waves may be riskier than treading water- but it’s also more productive.

5) Going green is like protecting your health; it comes down to respecting the place you inhabit.

6) Often it’s not our values that are faulty, but our priorities.

7) It’s impossible to learn to swim WITHOUT JUMPING IN THE WATER.

8 ) FOLLOW WHAT MAKES YOU NATURALLY CURIOUS; IT WILL LEAD YOU TO YOUR PASSIONS AND PURPOSE.

9) TRY NOT TO CONFUSE ONE DEFEAT WITH TOTAL DEFEAT.

10) EACH TIME YOU TURN ON THE FAUCET, LET IT BE A REMINDER TO GO WITH THE FLOW.

*from Whole Living Magazine, April 2012

Home Care ESSENTIALS

How can you get the most out of your treatments at Lula? Well, I’ll tell you. After years of practice, we have narrowed down the wide world of home care tools to 6 of the most important. Every household should have these in their arsenal to keep the healing going beyond the Lula table. And you don’t have to go Googling about town because we carry them at Lula Health Center.

1) Trigger Point Ball- Well, this is actually a lacrosse ball. I found that a lacrosse ball is the perfect size and texture for relieving knots and trigger points from muscles. Place the ball between your sore spot and a wall, the ground or, for a softer amount of pressure, lie on your bed. Hang out for at least five breaths, then release and feel fresh blood flow through the area. This is so effective at breaking up tight patterns in muscles.

2) Foam Roller- Imagine your body as a ball of dough and the foam roller as the rolling pin that rolls it into the length and shape we want. Foam rollers are like your very own in house massage therapist!

3) Balance Ball- These balls are great for soooo many things. Stretches, core exercises, even used as a chair for the office or at home. If you decide to use the balance ball as your desk chair, we suggest alternating between the ball and your regular office chair. This will keep your body on its toes so it is less likely to slouch. This will also remind you to get up and take breaks away from the computer!

4) China Gel- This is a topical pain reliever. The cool feeling of China Gel may be just the thing to get your mind off of your pain. Did you know that just thinking about your pain can increase the amount of pain you’re in? Yep, the mind is a powerful thing!

5) Epsom Salt- Epsom salts contain Magnesium which is a natural muscle relaxer. Put 1-2 cups into your warm bath before bed to enter a state of cozy bliss.

6) Heat/Ice pack- Heat and ice are natures anti-inflammatories. Ice is best used when an injury is fresh- in the first 3 days or after a Graston treatment at Lula. After this it may be better to alternate between heat and ice to promote cleansing circulation through the area. If you are experiencing chronic tension, heat only may be your friend. This softens and relaxes tissues. Talk to your Lula provider about which is the best combo for you right now.

Spring 2012 Artist

Come see the latest artistry on the massage room chalk wall. One client said she felt as if she was getting a massage up in the trees. Check out Andrew Simard’s “In the Time of Monarchs” and see more of his work on his Facebook Page. Andrew specializes in pet portraits on velvet. Get ‘em while they’re hot!