For centuries, nutrition has played a vital role in love and lovemaking. A diet based on high quality foods has a great deal to do with the quality of our sex lives. When we're feeling energized we're more playful and less inhibited.  

Check out these energy boosting, in the mood foods:  

•  Almonds - the most nutritious nut, it's an excellent source of fiber, Vitamin E, zinc, selenium, copper, potassium, phosphorus, biotin, riboflavin, niacin and iron.
• Basil - good for cardiovascular health and a good source of Vitamin A.  Eat a raw leaf for fresh smelling breath.
• Ginger - settles the stomach and boosts the immune system.  It's also been known to increases blood flow in both men and women. - Is it getting hot in here or is it just me?
• Kiwi - high in vitamins A, C, and E.  Did you know Vitamin E is a natural Viagra?  Time to stock up on almonds and kiwi!
• Dark chocolate - One of my favorites.  Dark chocolate contains phenethylamine, a substance  released in the brain when people become infatuated or fall in love.  Phenethylamine triggers the release of endorphins and activates dopamine, a neurochemical associated with sexual arousal and pleasure.
• Wine - a glass of red or white wine raises good cholesterol (HDL) while lowering inhibitions.  They don't call it the nectar of the gods for nothing!

Try adding some of these nutritious, libido boosting foods to revive sexual function and enhance overall health. You'll be glad you did.

I love my sleep.  But I also love being awake.  It's a constant balancing act between my yin (sleep) and yang (awake) energy.  I have been blessed, and just as equally cursed, with getting a second wind between 8:00 and 10:00 PM.  What I love about this is it allows me to get a lot done and the creative side of my brain shifts into high gear.  Which is really nice because creativity has never been my strong suit. 

But I've learned the hard way that the "feel good feeling" of being super productive from a hard night's work is short lived.  The next day I'm irritable, unfocused and sometimes a little anxious.  Anxiety, which I talked about in my last blog post, is fueled by burning the candle at both ends. That alone should be a good enough reason for me to get my zzz's.

What are the risks associated with being sleep deprived?  According to Harvard Medical School, there are both short and long term consequences.  Short term, lack of adequate sleep can affect:

• Judgement
• Mood
• Ability to Learn and Retain Information
• Increased Risks of Accident and Injury

Long Term:

• Obesity
• Diabetes
• Cardiovascular Disease
• Mortality

We live in a society that values productivity.  We're busy - all the time.  And while I know it seems counterintuitive, making sure you get at least eight hours of sleep a night preferably between the hours of 10:00 PM and 6:00 AM, will actually make you more efficient.  Which means you'll get just as much done in much less time.  Health is not a destination.  It's a vehicle that transports you to all the wonderful places you want to go.  Just try to make sure your travel time is between the hours of 6:00 AM and 10:00 PM!

I was 19 when I had my first anxiety attack.  I had no idea what it was.  The sense of overwhelming panic was so strong I couldn't breathe.  It would swoop down on me unbidden, and there was no specific time or place.  I started to understand how people could become agoraphobic and not want to leave their homes - the place they truly felt safe.

In retrospect, I know now that stress heaped upon stress heaped upon even more stress is fertile ground for anxiety and panic attacks.  

Aside from the physical symptoms of shortness of breath, feeling dizzy or feeling like a heavy weight is pressing on your chest, you may also start asking yourself questions that start with "what if?"  What if I lose my job?  What if my kids are doing drugs?  What if I can't pay my bills this month?  What if I'm late for my appointment?

So what can you do?  There are a number of nature-based options, and I've used most of them.  Here are a few:

• Breathe: taking three or more deep breaths slows the stress response.  More is better, but try at least three.  
• Meditation and Prayer: Both of these practices have a calming effect on the mind and not only stop an acute attack, but can help shore you up against future episodes.
• Acupressure: There's a point that's two inches down from the inside of the wrist known to "calm the spirit" in Traditional Chinese Medicine.  You may have seen people wear wrist bands with press balls on them to prevent sea sickness when on a cruise.  It's the same place.  Just press your thumb on the acupoint, and it will slow down breathing and create a sense of calmness.
• Homeopathy:  There are many homeopathic remedies used to treat anxiety.  It's best to consult a professional if your condition is chronic (more than 6 months).  The remedy used most often for people who ask the questions "what if" is Argentum Nitricum.  You can find it at the local health food store or Whole Foods.  
• Bach Flower Essences: Rescue Remedy by Bach is another great option to help you keep calm.  It comes in a liquid pump action spray as well as lozenges.  
• Herbs: According to Dr. Oz, lemon balm has been used since the Middle Ages as a calming herb.  Take 400 mgs twice daily to prevent your stomach from reacting to your worried thoughts.  For more information from Dr. Oz, visit his blog on this topic at http://www.doctoroz.com/videos/dr-ozs-worry-cure-diet-plan.
• Exercise:  You knew I was going to throw that in didn't you?  Exercise is a great way to help manage the overblown fight or flight response.  

I hope this information is helpful and that you feel a little less isolated if you struggle with anxiety and panic attacks.  If you'd like to learn more about how you can be your own best advocate for living your life with optimal health, please take advantage of my free one hour health consultation.

On April 16, 1996 Howard Lyman, a former cattle rancher, openly confessed on The Oprah Winfrey Show that he had given up eating meat and become a vegetarian.  He felt so strongly about the adverse impact raising cattle had on the animals and the land that he walked away from his family's business and became an advocate for plant based diets.

You may remember Oprah excitedly encouraged everyone watching to give up beef.  That statement cost her a ton of money when the cattle industry filed a suit against her.

Sixteen years later, we're still talking about beef.  The LA Times published an article in the Health section yesterday stating that beef increases mortality rates.  "All red meat is bad for you, new study says."  (Click on the link to read the whole story.)  

I'm a little skeptical when it comes to all or nothing statements.  Especially when they're delivered by a medical system that continually changes its mind.  There's a saying, "one person's food is another person's poison."  I'm more inclined to believe that.  We're all unique, and our dietary requirements should be individualized for each of us.  The best you can do for yourself is to eat more whole foods, less processed foods, eliminate sugar and white flour wherever you can and any meat you eat should be free from growth hormone, antibiotics and chemicals.  Personally I'd prefer to be a vegetarian, but I've tried that route a number of times and it never lasts - my body wants animal protein.

So even though the news says all red meat is bad for you, I'm pretty sure I'm not giving it up.  I'll have it in moderation as I always have.  I suggest you decide what's best for you.  

With summer just around the corner, my thoughts are on getting in shape for bathing suit season.  But I know it's even more important to take care of myself to stay healthy.

Did you know waist size can be an indicator of health?  Ideally your waist size should equal half your height. For ­example, if you're 5' 10", your waist should measure 35 ­inches or less. 

Stomach fat squeezes your kidneys and increases your risk of diabetes. Here's another fun fact, sit-ups are the number one exercise.  And best of all you can do them anywhere for free.  So let's hit the mat!

Tropical Strawberry Shakeology®—just the sound of it makes you want to enjoy a tall glass on a sandy beach. But there's so much more to it than just an enticing name. What's in it? What's the serving size? When can I get some?

Tropical launches on February 14th. Beachbody put together 10 sips of brilliance to learn everything there is to know about the newest kid on the block.

1) Take a walk on the light side. Tropical Strawberry Shakeology is a new, light, refreshing flavor
featuring strawberry, banana, pineapple, papaya, and coconut. And it's easy to customize with any of your favorite additions.

2) Savor the new flavor. In a coco-nutshell, Tropical has a taste and texture so delicious and
smooth, you won't believe it's vegan!

3) Tropicology 101. Just what the doc ordered—still the healthiest meal of the day 
 
4) No animals allowed. Tropical is a completely plant-based formula with NO animal products.
This makes it very easily digested and assimilated by your body. 
 
5) Share the love. Want a bunch of great new ways to share Tropical with the rest of civilization? How about a new recipe calendar with 60 fresh new recipes? 
 
6) Blinding you with science. Beachbody's proprietary vegan protein blend contains all 9 essential amino acids. It also contains a protein blend featuring raw, sprouted, fermented brown rice protein, along with sacha inchi, chia, flax, quinoa, amaranth, and spirulina. 

7) Superfoods to the rescue. Tropical also includes NEW superfoods, including coconut flower nectar, luo han huo, Himalayan salt, and konjac root. All of the key nutrients come from natural whole foods. There are no added vitamin or mineral isolates and no fortification.

8) Get your mac on this Valentine's Day. Maca, that is. Just like Chocolate and Greenberry, Tropical also contains maca powder (root), which carries strong libido-enhancing properties. Maca also helps increase stamina and energy levels, calms the nerves, and contributes to overall well being. Just
sayin'.

9) Try Tropical on for size. This delicious new Shakeology flavor is available in both 30-day bag
and single-serve packettes. What's more, you'll also find it available in Challenge Packs by the end of this month, too!  With only 90 days til swimsuit season, this deal is a steal.

10) Weight no longer. Eager to try Tropical right away? Can't say we blame you. If you're already drinking Shakeology, you can switch your order now, so delicious Tropical Strawberry Shakeology will arrive to your door in your next shipment.
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 *All trademarks, products, and service names are the property of their respective owners. Content provided by Beachbody.


 

February is heart health month.  Did you know acupressure and massage
decrease your heart rate while increasing circulation? As blood is pushed through your circulatory system, your heart is able to slow down and pump more efficiently. Both acupressure and massage induce the “Relaxation Response,” which lowers your heart rate, your respiratory rate and blood pressure.  It also boosts your immune system and generally decreases the physical effects of stress.  And since stress is the precursor to illness and disease, one of the best ways to combat it is taking the time for one of these hands on therapies.  Plus it just feels good!

Our bodies are equipped with an internal intelligence that allows it to repair and heal itself if given the proper conditions and natural tools.  Cortisone shots do not fit into this equation.  These injections are given frequently without concern for the long term side effects and its impact on the human body.

Somehow we’ve lost sight of the fact that inflammation is an essential function that aids in healing the body.  Unfortunately, our medical system is set up to suppress this vital component for healing. We’ve been brainwashed into thinking inflammation is bad for us.

The primary job of inflammation is to detoxify and repair the affected area.  When our bodies are operating efficiently, we’re not even aware that it’s happening. In cases of chronic inflammation (also known as secondary inflammation), the purpose is not to detoxify and repair, but to protect the cells from
destruction.  The cells are then able to adapt and compensate for the ongoing problem. 
 
Cortisone suppresses inflammation by stopping our natural immune response.  The perceived benefit is pain relief because in cases of chronic inflammation there usually is pain.  The problem with this is that cortisone interferes with the natural immune response to inflammation, namely to detoxify, repair and protect.  Over time, the shots become ineffective and leave the body exposed to other problems that can and most likely will occur.  It’s like disabling your smoke detectors when you live in an area prone to
wildfires.

The other thing to think about is our bodies have the amazing ability to compensate.  It’s why most of us
can go for long periods of time experiencing pain and not do anything about it until it becomes unmanageable.  Anytime we circumvent the natural process of healing, our system looks for a way to work around it.  Which means it’s now working twice as hard to resolve the problem putting the entire system under strain.  
 
And then there’s the side effects associated with any prescription medication.  Cortisone damages connective tissue by breaking down the fibrous connective tissue which support our joints, ligaments
and tendons (in effect weakening the surrounding area). Then theres water retention, elevated blood sugar levels (which may result in a pre-diabetic state or exacerbate an existing condition), suppresses the immune system, loss of bone calcium and decreases our ability to fight off viral, bacterial and
fungal infections.

So what’s a guy or girl to do?  Try complementary and alternative therapies first.  Acupuncture, chiropractic, naturopathy, herbology, homeopathy and supplementation are just a few alternatives to
research and experiment with.  Most of these therapies pre-date prescription drugs and have hundreds,  and for some, thousands of years of compelling evidence that they’re effective and viable
options for healing.  The other thing to keep in mind is when it comes to nature, it takes what it takes. There’s no quick fix if you want to do it right.  The upside is you’ll most likely be able to regain your health without added complications or side effects.  Be an educated consumer and weigh all your options before making a quick decision that will have long term affects.

Migraine headaches affect 16% of the population at some point in their  life.  I've worked with a lot of migraine sufferers and have been the unfortunate recipient of them myself on occasion.  One of the most effective therapies I've used for myself and my clients is acupressure therapy. 

There are acupressure points you can press yourself to help alleviate the pain. 

1) GV21 - At the top of your head between both ears lies GV21.  This point is known to relieve headaches, dizziness and increases energy.
2) GB21 - This point is located bilaterally on the highest point of both shoulders.  This point relieves migraines, neck and shoulder tension and stress.
3) LI4 - Master point of the head, this point is located in the depression of where your thumb and forefinger meet.  This point treats headaches, migraines and general head pain (sinus, head colds).

A few other useful tips are:  Massage your neck.  Headaches and migraines are considered heat conditions in the head.  The heat gets trapped and the neck acts like a bottle neck (think of a four lane highway funnelling down to one).  Use a cold pack on the affected area to reduce the heat (but only if that feels good to you).  Put a hot water bottle down by your feet to draw the heat downward.

For long term relief, I highly recommend scheduling an acupressure session.  The clients I've worked with have reported they have long term relief and some no longer have migraines symptoms at all.  For more information on practitioners in your area, visit www.aobta.org or www.nccaom.org.

I'm dedicating the next few blogs to the cold and flu season.  It's at the top of my list because I'm just getting over my first winter cold.  If you can call this beautiful weather we're having in Boston winter : )

Let's start with the common cold.  We've all had one and suffered through it.  Most of us with mimimal or no medication because we know "this too shall pass." 

The first thing I reach for when I start getting sick and use throughout the duration is Vitamin C.  I prefer Vitamin C crystals.  They seem to be more effective to me than pill form.  I take 2,000 mgs two to three times a day.  Be aware though, that taking too much Vitamin C can cause loose stools or diarrhea.  If this happens, take less frequently or lower the amount of milligrams you ingest. 

Vitamin C is best know for boosting immunity, but it's also good for:
promotes healing of all body cells
builds collagen
helps prevent cancer and heart disease
detoxification
supports the good bacteria in your gut
kills candida (yeast overgrowth), bacteria, fungi, viruses, and  parasites
prevents hardening of the arteries
neutralizes harmful environmental and bacterial toxins
protects us from pollution and pesticides 
destroys free radicals
combats stress
acts as an antidepressant
removes heavy metals like mercury and lead
lowers high cholesterol

To your health!