Health WellNews

Winter is a time to stop, pause and reflect.  Your body and soul need a break from to-do lists, urgent priorities and busyness.  It’s important.

But finding time is difficult.  The whole reason you need a break from busyness is because you are so busy.

Making time to relax doesn’t have to be hard.  Follow this simple 4 step plan and you’ll discover time you didn’t know you had. continue reading »

In Traditional Chinese Medicine (TCM), all of life is influenced by seasonal cycles.  You are probably familiar with this in acupuncture, but did you know that these cycles also affect your home?

The practice of making a home “healthy” is called Feng Shui.  By directing the flow of Qi through your home in a balanced way, you can create an environment that promotes health and happiness to everyone who lives in it.  Feng Shui gives rules to harmonize yourself with your home.

There are many ways that Qi is balanced in a home.  Choosing harmonious colors, shapes and symbols, placing furniture auspiciously or strategically hanging wind chimes or mirrors are all typical Feng Shui practices. continue reading »

In Traditional Chinese Medicine (TCM), late summer is a separate season.

But from a Western perspective, it doesn’t make sense.  First of all, it’s a short season—from around the third week in August to the September equinox.  And usually there’s nothing distinctive about late summer weather that makes it different from summer or fall.

Why have a fifth season?

Nature gives us the answer.

TCM is governed by the 5 elements, which represent the cycles of nature.  Every plant and animal goes through the cycle of birth, growth, maturation, harvest and storage.  Late summer corresponds to the “mature” part of the cycle.  Plants are at their peak—fully mature with ripe fruits.  It’s not quite harvest time, but it’s past the peak growing season.

One important quality of late summer is its transition from yang energy (active, hot and extraverted) to yin (reflective, cool and introverted).  This pattern happens naturally.  School resumes.  People refocus on their routines.  It’s a great time to reconnect with home and family.  Even if you don’t identify late summer as a separate season, you probably make this transition anyway.

The earth element guides late summer.  Its organs are the stomach, spleen, pancreas and muscles.  Its color is yellow/orange and its taste is sweet.

Digestion is especially important in late summer.  Pumpkin, squash, sweet potato, peaches, dates, apples, cherries, millet, almonds and coconut are all recommended late summer foods.  While these foods have sweet flavors, remember that too much sweetness is not healthy.  A big bowl of ice cream is still not a health food—even in late summer.

Earth guides our ability to think clearly.  An imbalance in earth can lead to worry or obsession, but balance in earth gives a sense of calm, clarity and adaptability.  Late summer is an excellent time to start or recommit to a meditative practice.  By taking time quiet time, your daily activities will be more productive.

The emotions of earth are sympathy, compassion and nurturing.  If you have considered volunteering, late summer is a good season to make that intention real.

Homemade Fruit Roll-Ups

Ingredients

• 2 ½  – 3 cups ripe or slightly over-ripe fruit, peeled and diced

• Sweetener to taste: honey, sugar, agave, etc.

• 2 teaspoons fresh lemon juice

Instructions:

Preheat oven to lowest temperature,
usually 140° – 200°F

Puree the fruit in a food processor until smooth.  Taste and add the sweetener.  Remember—the flavor will concentrate as the leather dries, so be sparing.  Pour the mixture onto a baking sheet lined with plastic wrap or a silicone baking mat (don’t use foil, parchment, or waxed paper).  Spread evenly so it is 1/8” thick.  Bake for 6-8 hours until the center is not tacky.  Remove from oven and peel off plastic wrap or baking sheet.  Cut into strips.  Store in airtight container
or freeze.

Tips:

• Suggested fruits:  plums, peaches, nectarines, apples, strawberries, raspberries, grapes,
or mangos.

• The addition of sugar or honey enhances the texture and makes the fruit roll-ups chewier.

• If using plastic wrap, it will shrink a little as the fruit dries, so leave a little extra around the edges.

From OurBestBites.com

If you work in an office, it’s likely you sit all day.  You probably spend hours and hours in your chair—rarely giving thought to the chair that’s holding you up.

But if you were training for a marathon and spent hours running, wouldn’t you buy good
running shoes?

Choosing an office chair can make the difference between coming home exhausted and in pain, and coming home invigorated.  Here’s what to look for in a good chair.

• Chair Shape:  Choose a chair that follows the contour of your spine—especially if you are shorter or taller than average.
• Lumbar Support:  Test the lumbar support to make sure it fits snug against your lumbar, giving support to prevent slouching or tension.
• Arm rests:  Look for adjustable arm rests that adjust up and down as well as in and out for different body widths.  Align the arm rests so that they support the weight of your arms when your arms extend down naturally from your shoulders.
• Adjustable seat height:  Adjust the seat height so that your arms extend to your desk at 90° angles.  Depending on your leg length, you may need a foot rest to support your legs so that your thighs are parallel to the ground.
• Seat length:  Sit on the chair with your bottom against the back of the chair.  The seat length should be 2-3 finger lengths between the end of the chair and the inside of your knee.
• Seat cushion:  Make sure the seat is comfortable.

Once you have your seat adjusted for good body posture, you’re ready for the final step for healthy office posture.

Raise your computer screen so you can see it with your head in a neutral position.  This usually means that your keyboard must be separate from the screen.  If you use a laptop, put the laptop on a stand and use a separate keyboard on your desk when typing.

Pain Reducing Desk Stretches

A regular routine of stretching will relieve aches and pains and help prevent office injuries.

1. Start with a simple head roll—head forward, to the side, back, to the other side and back forward again.  The slower the better.  Reverse.
2. Shrug your shoulders and roll them forward and backward.
3. Reach up and then back, touching your back with your right hand as far below your neck as you can.  Use your left hand to gently push your right elbow farther behind your head.  Repeat on the other side.
4. Clasp your hands and turn them so your palms extend in front of you.  Extend your arms forward and then above your head.
5. Extend your right arm in front of you, with the fingers pointing up and palm forward.  Use your left hand to gently pull the fingers toward your body.  Repeat on the other side.
6. Cross your right leg over your left one.  Twist to the right, using your left arm for leverage against your right knee.  Repeat on the other side.
7. Sit on the edge of your chair, legs extended in front of you (make sure the chair is secure if it has wheels).  Gently reach for your toes.  If you have back issues, use your desk or a wall to support your body weight as you gently reach forward.  Hold and breathe for 10 seconds.
8. Walk around.  Find reasons to make small trips away from your desk.  Any movement is better than no movement.

With the start of the school season, many teenagers are again feeling the increased effects of stress.  And while adults have many resources to help with stress, teenagers have few.  Their stress is high, but their ability to cope is low.

Many schools are recognizing this and taking steps to help their students.  Some schools have yoga programs or use therapy dogs.  Some teach Transcendental Meditation or Mindfulness Training.  More and more schools understand that teaching stress management is an important part of preparing teenagers for life.

If you have access to classes that help with stress, consider offering them to your teen.  But even without classes, there’s a lot you can do to help your stressed teen.

Watch for signs of stress.  Fatigue, headache, feeling sick, mood swings, changes in sleep or eating patterns, a drop in grades or difficulties in relationships can all be signs of stress.  Address stress before it is a serious problem.

Be available.  Even if you are busy, make time to spend with your teen—especially the times your teen is most likely to open up (bedtime, driving, etc.)

Soften your reactions.  Teenagers are very sensitive.  Express your opinions without judgment or argument.

Listen and translate.  Sometimes teenagers can’t accurately describe how they are feeling.  Sometimes “no one likes me” or “I’m stupid” means “I’m stressed and worried.”  Help them identify feelings of stress so they know how to care for themselves.

Listen and illuminate.  Sometimes teenagers lump feelings into a big pot and draw grandiose conclusions.  “My teacher hates me” can mean that the teacher was just grouchy.  Help your teenager separate real events from imaginary ones, real conflicts from misunderstandings.

Stop rushing.  Remember that you may be hearing only part of the story.  It may take time for a teen to relax enough to speak openly.  Be available for long conversations.

Facilitate support from friends.  Encourage your teenager to spend time with supportive friends and family.

Teach self-care.  Encourage your teen to exercise and eat well.  As challenging as it may be, talk about the benefits of a full night’s sleep.  Point out that it feels good to feel good.

Teach time management.  Teens are not likely to ask for help managing their busy schedules, but sometimes they need it.  Encourage them to think of ways to complete their work without stress.

Ask your teen what they need.  Do they need advice or just someone to listen?  Do they need strategies or loving support or active intervention?  Allow your teen to identify what would
be helpful.

Stop being helpful.  Sometimes extra advice, strategies or tips just give the teen more things to worry about.  Remind the teen that they are doing great.

Allow alone time.  Sometimes being alone, watching YouTube or playing computer games is a way for teens to unwind.  Understand that they need to relax, even if you don’t enjoy the activity.