The Holiday Fifteen

When you say those words, what image comes in mind? Perhaps gaining a little weight? The holidays are tough to stick to any strict diet of gluten free cookies and non alcoholic drinks. Everywhere you go, temptation awaits you. I was just spending some time with family and friends in Virginia for the holidays. Cookies, dip, and fancy cocktails were everywhere I went. Even with the best intentions, I rationalized to myself that I could splurge a little. My reasoning - Its the holidays and I can always make up for it later.
But in reality, that isn't necessarily so. As Americans, we are constantly tempted with fast and easy food. But those foods are full of bad fats, salts, sugars, and preservatives. And holidays are only a magnification of that temptation. Christmas parties and family gatherings mandate long hours surrounded by delicious smelling treats and beverages. One or two items might not be too bad but before you know it, its ten or fifteen cookies or cheese with crackers.
Then regret sets in, whether in the form of mental anguish, gaining weight, bloating or heartburn. The latter two are no fun to talk about but it can't be denied. We all know what it feels like when we eat a little too much for Christmas dinner. And sometimes that feeling seems like it lingers for days.
What is a person to do? The most important thing for a person to do is try to maintain self control but we are all human.
Here is my version of the Holiday Fifteen:
1. Digestive Enzymes - One of the many reasons people have digestive issues is due to a lack of the appropriate enzymes to digest their food properly which causes the bloating or heartburn. Digestive Enzymes are easily purchased at a health food store or through your physician. I prefer Biotics Research Product - Beta TCP. It can be taken with your meal. There are other such good products by NOW and Nature's Way and all products are relatively inexpensive.
2.Increase Fiber intake - to help with proper digestion, appropriate fiber intake is needed. Maintaining regularity is key to help prevent bloating and constipation, which foods like cheese and dairy can promote. Blue Heron Fiber supplement is very effective but there are many options available at your local drugstore. Increasing your fiber can also curb your appetite and perhaps you will eat one less cookie.
3. Probiotics and Prebiotics - With antbiotic use, many people have an imbalance of the good and bad bacteria that is needed to help digest your food. Increasing your intake of the appropriate yogurt or supplementing with probiotics in capsule form can be very effective in helping reduce gluttony symptoms. The key is to start taking the recommended dose of a refrigerated bottle unless otherwise directed by your physician. Refrigeration is key to keeping those little bacteria healthy so they are more affective in their job. But you must remain consistent with the intake of your pre and probiotics. You have to give your body the opportunity to build up a steady supply.
4. Hawthorne Chews - I have discovered this little piece of heaven when it comes to full feeling in your stomach after eating too much. Hawthorne is a botanical that has gained recognition for helping people with heart problems but is always effective for digestion. You can also get the same effect from chewing the leaves of the plant but that is a little harder to come by.
5. Ginger Chews - Ginger was not choosen to assist with your sushi by accident. It is very good for digestion and chewing one after a big meal can help with reflux .
6. Avoid Peppermint - Many people think that mints were just chosen to be given after a meal to help with bad breath. But peppermint oil actually reduces your lower esophageal muscle which can make it easier for your stomach acid to flow back into your esophagus. Beware!
7.Herbal teas - There are so many digestive teas that are available to help the feeling of fullness after eating. I prefer the Yogi line of teas especially since they alway have a little bit of divine wisdom with each tea bag. My personal favorite is the Peach Detox tea that helps with kidney and liver function with the use of certain herbs such as dandelion, which is a great diuretic. Having a little tea before bed time might make it little more comfortable for you to fall asleep.
8. Peppermint Tea or Ginger Tea - I know I said avoid peppermint oil but peppermint in tea form helps reduce bloating and ginger tea helps with nausea.
9. Essential Fatty Acids - These are the fatty acids that the human body does not produce and needs outside assistance to help create the necessary functions. A lack of these EFA's can do significant damage to your gut lining and increase the level of inflammation in your body. Good sources of EFA's are the very famous Omega 3 oils such as fish and cod liver oil.
10. Vitamin D - Most everyone has heard that Vitamin D helps make you happy but not many realize how it helps with digestion. Your body is a very delicate system that relies on all parts to do their duty. Vitamin D is essential for many chain reactions and absorption of minerals like magnesium which helps with bowel movements. Just trying to get a little bit of sun is not a bad idea for the holidays but it is hard if you don't live in Florida.
11. Glutamine - This is a very important amino acid that helps to nourish the stomach lining of the intestine and stomach. In times of stress, your body decreases the amount of glutamine that it produces. If the lining of your stomach is not properly nourished, your ability to digest is decreased. Seek the advise of your health professional before taking this supplement.
12. Take a walk with a relative or a beloved friend. Keeping active promotes digestion. So even when you feel like taking a nap after dinner might be a good idea, why not take a walk or do some window shopping?
13. Learn to relax - I probably have mentioned this often when speaking about most anything. I do so from experience. I have myself suffer from an ulcer. It is no fun and it is not helped with increased stress. Learning to relax just a little can give you a little relief from your heartburn or digestion issues. So eat a little slower and enjoy the taste of that spinach dip instead of gulping it down.
14. Focus on breathing - You knew that was next. Breathing is so important for digestion.
15. Eat your fruit and vegetables - Fruit and vegetables are key for so many processes that happen in your body which include giving you fiber and nutrients to help promote proper digestion. There is nothing better than eating the proper nutrition instead of relying on supplementation.

So, instead of depending on your new year's resolution to help make up for the crazy holidays, try being proactive! And then that new year's resolution will be that much easier to keep.

Staying Healthy During the Holidays

Thanksgiving has passed and it won't be long before we are all celebrating Christmas with our friends and families. For this Thanksgiving, I spent time with my family which included my two young nephews. If you know anything about kids, it should be that they are germ havens. Kids love to get dirty and stay dirty. And who can resist kissing the lovable chubby cheeks of a red headed nephew? I say, if you can, than there is something wrong with you but perhaps you are smarter than you think.
The holidays mean close interactions with friends and family and objects. Think of all the events that you will go to where you will stick your hand into a bowl of chips or be confined in a small room with someone that keeps sneezing or blowing their nose. Now, I am not saying that you should avoid holiday gatherings but here is a list of things that you can do to help get you through the holidays.

How to Survive the Holidays:
1.Wash your hands: Try to wash them as many times as you can to keep those germs away from you and others.
2. Take a good whole food multi-vitamin: Trying to eat healthy through the holidays is a challenge and we all splurge a little bit. But excess sugar in your diet can put a strain on your immune system. Have a little extra support to get you through the holidays is very important.
3. Keep up that exercise routine: Parties and more parties can really change your routine. Try to keep your workout schedule or modify to fit your plans. Maybe try to do 20 mins of cardio before you get ready for the work christmas party. You needed to changed clothes anyway, why not add a little sweating in there before you put on that fancy party dress?
4. Take a look at your medicine cabinet: Nothing is worse than waking up in the middle of the night coughing or having a runny nose and not having anything to help you get back to sleep. If you are like me, I have certain products that I use such as Lauricidin (http://www.lauricidin.com/) to help combat colds. But this product is only offered through mail order or at physicians offices that sell the product like mine. If I have to wait to get it in the mail, that means days of being sick that could of been avoided.
5. Purchase a neti pot(http://www.sinucleanse.com/product/neti.htm): If you are like me, I don't like to take medicine unless I really have to. At the first sign of congestion, why not try a safe alternative that helps to cleanse your sinuses? Many people are hesititant to use them because they feel like they are drowning. The most important thing to remember is not to breathe out your nose but through your mouth. Or try an alternative to the neti pot - http://ayrrinsekit.com/. It is more a nasal wash and many people find it easier to use. And come on, you can't deny the ancient wisdom of yogis.
6. Got Mediation? - Holidays brings lots of parties and presents. But it also brings stress. Mediation has been proven to reduce blood pressure and pain. But there is nothing wrong with taking ten minutes to just sit and relax. There is nothing you can't handle with a clear head. Can't mediate? Try just focusing on your breathing. You will be amazed of how better you feel if you just stop and take a deep breathe.
7. Pick your poison. Whether you like to treat yourself to a massage, acupuncture, chiropractic, manicure/pedicure, or pilates reformer class, do something for you. Even though the holidays are about giving and appreciating others, it doesn't mean you can't give to yourself. And by giving to yourself, you feel better and stay healthy.
8. Don't go to work sick. Okay, so you have tried your best to stay healthy through the holidays but sometimes it can't be avoided. At the first sign of any cough, sneeze or headache, take some time away from work. Otherwise, you will be too sick to open presents.

Now, these are just a few things to help you get through the holidays healthy and happy. Try to do a few and see how it you make it into the new year.

To Train Or Not To Train?

That is the question. Today, I volunteered at the Women's Running Magazine Half Marathon and 5k race in St. Petersburg, FL. I found out about the race to late to participate in the Expo or help with the medical staff, but thought it might be fun to help as a course monitor. I am very glad that I did.
I was chosen to be a course monitor at Tropicana Field. Part of the course was to run through the stadium and back out to finish about 2 miles away. I was lucky enough to have the honor of staying inside all day on the field and being photographer of the many runners as they crossed home plate. It was very inspiring to watch these men and women who had already run 11 miles get their second wind upon setting foot upon the field.
Seeing all these people of different fitness levels participating today made me want to run a marathon myself. But as I have not been in training for a bit, I thought I would put together a list of recommendations to get me or anyone that is interested in training should start doing.
Suggestions for Training for a Marathon
1. If you haven't been physically active for a while, consider contacting your physician of choice to discuss your options. Have an old injury that has kept you off the running path, why not try a different type of physician to check it out for you?
2. Find the right gear, especially shoes: Most people get shin splints and other injuries due to improper shoes. It is worth the time and effort to go to a reputable running store and get a consult. Or perhaps its time to look into orthotics for your running shoes. It could save you from a lot of pain and suffering. For women, the proper sports bra can make all the difference in the world and save you from a lot of back pain. ( Proper bra fitting in general can help women with unexplained back pain.)
3. Pick an event: Having a goal helps keep you motivated. Marathonrookie.com is a good website to start checking out events and getting more information about training.
4. Find a training group: Meetup.com and websites like that are great places to find people who want to train as well. When you have someone to hold you accountable, it makes you less likely to skip training. Some events have their own training programs through facilities like YMCA. Or maybe its time to convince your significant other or best friend to start running with you.
5. Take care of yourself: While training, you will use muscles that you probably have not used in a long time. Whether its chiropractic, massage, or other types of physical medicine that you prefer, make sure you take care of problems early before they become a problem that could take you out of the race.
6.Set up a training schedule: If you sign up to run 26 miles, don't run 26 miles for the first time the week of the event. Look on the internet or ask your gym if they have a training program that will get you ready for the upcoming event.
7.Proper Diet and Nutrition: Since you will be putting extra stress on your system, look into how to maintain. If you aren't taking a multi-vitamin daily, this is definitely the time to start. But make sure you find high quality products as these may cost more but will have a better effect on your training. Also, look into products to help you recover after training. Gatorade really doesn't cut it anymore as there are products such as Endurox that have a lot of science and nutrition behind it to help restore muscle damage and protein.

Now, this is not a complete list of things to prepare yourself for a marathon but it is definitely a start. I just need to hold myself accountable to my own words. Anyone interested in being my training buddy?

Can This Health System Be Saved?

This past Wednesday, I participated in this lovely idea that has been implemented at Studio 620 in St. Petersburg, FL. Studio 620 is a place where art and activism meet. They offer everything from theatre to social events. I have spent the past year volunteering there when I can as it is a great place to see local art and meet great people. About five years ago, they started the idea of a social justice roundtable where they have discussed everything from immigration to environmental issues. This past Wednesday they discussed the issue of health care reform.
The premise was that they ask specialists in the area of health care law and culture to speak on whether or not there is an answer to our current issue of our health care system. Being a physician, it was interesting to not see anyone who particularly works as a physician in a healthcare setting. The first thing that came to mind was if physicians were scared to talk on such a topic in public after this summer's debacle of town hall meetings. I was even hesitatant to say anything as people began to get very passionate about their health care and their anger towards physicians. This is when it occured to me that it is why we might never save this health care system.
Two things have happened in this country that has not happened many other places. One, healthcare became a profitable business and industry. Two, people are not able to distinquish between what is fair and appropriate healthcare. With the invention of the internet and global communication, people have become their own experts on healthcare and want their physician to fit into their idea of what is right. The problem that arises is that what is right for one person is not right for another.
Here is an example. A great show that I love to listen to is This American Life (thislife.org) on National Public Radio. ( I highly recommend it.) They told a story about a physician who decided not to perform a Prostate Specific Antigen on a patient due to the new research out that states that is not as reliable as people once thought. He went over the pros and cons with the patient and let the patient have the final word. The patient agreed with the physician and did not have the test performed. One year later, the patient saw another physician who performed the test and the patient ended up being diagnosed with prostate cancer. The first physician was sued for malpractice as it was deemed that the PSA test was the 'gold standard' of treatment.
Without getting into all the specifics of the malpractice and whether the physician is responsible for the outcome of this man's health. The main point is that the physician fit his treatment plan to fit the patient because the research stated it was not a valid test. But the health care system was still operating on the 'old' set of rules. This is the problem with any huge system. Change is slow to come and even when it is initated, most people are resistant. Where are the incentives for physicians to make change when they might be met with resistance. The same goes for patients.
People say they want a health care system but really what people are saying is that they want a emergency or chronic illness system. People rarely talk about wanting preventive medicine. A friend told me last night that in China, physicians used to only be paid when you were healthy. If you were sick, it was their responsiblity to fix you. The system we have now lives off people getting sick. No sick people, no need for hospitals. How many people do you know wait until they can take it anymore and go to the emergency room to be 'fixed'. Wouldn't it be nice to live in a world where health was a right just as your freedom is. That when you were feeling great, you still went to your physician because they were able to provide you with some form of therapy that helped keep you that way?
That is what complimentary alternative medicine (CAM) practicitioners do. We are here to keep your health and not take it from you. Our health care system is definitely in need of a re-organization, and perhaps in a perfect world it could include an ounce more prevention than it currently does.

Think Outside of the Box

For 3 1/2 years, I wrote a blog every week concerning my time as a student in chiropractic school. I would fill it with information regarding the trials and tribulations of being a medical school student. Now I find myself myself living in Seminole, FL and starting my practice in the Largo, FL area. I have had this amazing opportunity to join the women located at i spa Health Studio. Adrienne Honeywell is the licensed massage therapist and Dr. Debra Bebell is the acupuncture physician. It is a place where a holistic approach is the priority.
And that is where you come in. The purpose of this blog is to help educate people not only their health but to gain a sense of community. Many people these days are frustrated with their current health care system. Why do you think there is such turmoil over the current health care reform in Washington, D.C.? People are being forced to think outside the box in order to live a happy and healthy life. For example, five years ago I could not eat anything without feeling incredible discomfort. I went to my allopathic physician and received medication in the form of a little purple pill. Nothing changed and I still was losing weight due to my inability to eat anything beside rice and egg drop soup. The Chinese restaurant was my favorite place at the time. My physician just increased my dosage. This angered me as it seemed that the treatment plan was just for me to continue to be in pain. That is when I decided to think outside the box and go to a chiropractic physician to seek help. But what I got was more. I got a physician who took the time to ask the right questions and prescribe the right treatment plan which included botanicals, diet, and exercise. Within two months, I was eating again and within six months it was like a distant memory.
That is what made me want to become a chiropractic physician. To have the opportunity to help turn on the light switch in people's head to see that they don't have to just suffer in silence.