Menopause happens naturally at the end of a woman’s reproductive life.  So why wouldn’t we treat the symptoms naturally?  Modern day science is always looking for ways to do things faster and easier, and I applaud this effort.  However, the problem with this system is the so called “cure” is often more hazardous than the original health issue.  

Most women now know that hormone replace therapy (HRT) carries far more risks than benefits.  And now they’re opting for natural alternatives to help treat the symptoms they experience during menopause like hot flashes, night sweats, and mood swings.  Here’s a few options to try if you’re looking for relief:

Diet:  Your diet is one of the most important tools you have in your toolbox.  Avoid caffeine (coffee, chocolate, tea, soda, energy drinks). Carbonated beverages contain phosphorous which also increases the risk of bone loss. Limit the amount of meat (beef, pork and chicken) because the saturated fat decreases your body’s ability to metabolize estrogen.  Avoid sugar: Sugar in its raw state as well as food that converts to sugar quickly (alcohol, overcooked pasta, processed foods) lowers your immune system.  

Foods to add in to your diet include: whole grains, oats, wheat, brown rice, almonds, cashews, whole fruits and vegetables.  Soy in moderation is also a good option if you don’t have a history of thyroid problems.

Ever wonder about all the terms used to describe menopause?  When does it start and more importantly, when does it end?  

The average age of naturally occurring menopause is 51 years.  But as most women know, it can occur much earlier or even later. 
 
Menopause occurring before the age of 45 is called early menopause.  If it occurs before the age of 40 it’s premature menopause. Perimenopause is the stage from the beginning of menopausal symptoms to the end, also known as postmenopause. 

Stay tuned for tips on how to naturally reduce or eliminate menopausal symptoms.

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.

On the January 4 edition of the Dr. Oz Show, Dr. Oz stated there's new research
that shows anti-depressants are not as effective in treating depression as
originally thought.  He says, "talk therapy is as good as taking a
pill."  Exercising, having a competent psychotherapist, light exposure
if it's due to Seasonal Affective Disorder and keeping away from sugar are also
viable alternatives.  Treating the underlying cause is key to resolving the
problem.  Personally, I have seen many people recover taking a well
prescribed homeopathic remedy.  If you or someone you know wants to change
to a more natural, holistic option, make sure to find a well respected
practitioner and to transition off medication.  Stopping meds before
getting the support your system needs is never advised.

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!

Did you know there are a lot of foods that naturally burn fat? How great is that?  All we have to do to start losing weight is to eat these foods that have natural fat burning properties.  Here are a few to incorporate into your diet to help you on your way to losing weight naturally.

Apples, berries, broccoli, cabbage and citrus fruits: Foods high in Vitamin C liquefy fat and help the body flush out toxins.

Apples and berries: Contain pectin, an insoluble dietary fiber shown to reduce blood cholesterol leves and restrict the amount of fat that our cells can absorb. So if the cells can’t absorb the fat, they’re forced to expel the fatty deposits which results in weight loss.  

Broccoli, cabbage, milk, cheese and yogurt: Are calcium rich foods that help with natural weight loss because they speed up the process of breaking down the fat content of fat cells.

Eggs, lean meat, fish (tuna, salmon and sardines) and unprocessed, unsalted nuts:  High quality protein helps lose weight because it’s a natural fat burner.  It also helps reduce cravings and binge
eating which aids in weight loss.  
 
Garlic:  Reduces fatty deposits and has many health promoting qualities.  
   
Green tea:  Burns fat and boosts metabolism which helps your body operate more efficiently.  It’s also high in natural anti-oxidants, has cancer fighting properties and reduces heart disease.

Hot peppers: Turn up the heat!  Hot peppers speed up metabolism and helps burn more calories.

Olive oil: Helps to keep your cholesterol levels down and is a major fat burning food.

Water:  Cleanses the body, hydrates the skin and flushes toxins out the system. For a diet of fat burning foods to work efficiently and aid natural weight loss, it’s important to stay properly hydrated. Our bodies are made up of 70% water and needs to be replenished every day.  The general rule of thumb is ½ your weight in ounces per day.

Whole grains and oatmeal: contain fat-absorbing fiber, which not only keeps you feeling full and energized but also increases metabolism by burning fat and calories.

Incorporate these fat burning foods into your diet and natural weight loss will come easily to you!


 

I think the first time I heard the word chia, it was during a holiday gift commercial for "chia pets."  Who can forget the jingle - cha-cha-cha-chia?  Surprisingly enough, the seeds used to grow these whimsical terracotta plants is the same seed that is considered a powerful superfood.

The ancient Aztecs used chia seeds over 3000 years ago.  Warriors prized the small seeds for its endurance promoting qualities.  They would eat it in bread before battle or drink it in water before running long distances.

What's so special about chia?  Chia contains Omega 3 which is a rich source of essential fatty acids.  Omega 3 fatty acids are necessary for human growth and supports the development of our brain, eyes and nerves.  Chia seeds are also rich in calcium, potassium, mangesium, iron, zinc, many trace minerals and is considered a biologically-complete protein.  What that means is it contains an adequate proportion of all the nine essential amino acids for our dietary needs.

Why would anyone want to include chia seeds in their diet?  Health benefits include:
- Promotes a healthy heart
- Normalizes blood pressure
- Lowers bad cholesterol
- Has six times more calcium than milk
- Considered nutritionally superior to flax and soy
- Improves digestion
- Removes toxins naturally
- Strengthens muscles and bones
- Supports healthy weight loss due to its high fiber content

Because chia is neutral in color and flavor, it can be added to healthy recipes without changing the taste.  It's delicious in soups, cereal, salad, yogurt, smoothies and baked goods.  You can buy Chia in most health food stores.