Lately I’ve been diverging from the educational portion of this blog in order to share with you inspiration and “lead-by-example” stories from my life.  But today, I’d like to get back on that track with a guest blog from freelance writer and wellness enthusiast, Jennifer Bell. Jennifer is the creator of the Heath Training Guide where she shares with you the benefits of pursuing a career in health! She shares with us today an article about the benefits of alternative medicine for those suffering from chronic pain.

Why Patients With Chronic Pain Should Consider Alternative Medicine

People suffer daily with chronic pain from different types of illnesses. Many resolve to trying out different kinds of drugs to find which one can give them instant and lasting relief without even considering the use of alternative medicine.

But it is not surprising that more individuals would take their medical issues into their own hands by learning more about their body signals, watching their nutritional intake, becoming more active in some type of physical exercise, and opting to use some other method of medication.

Granted, there are some health issues that are inherited, but most are derived from what we are exposing our bodies to, as in the case of chronic pain. Prescribed medication is not the only answer for resolving this type of condition. Although many people are taking medicine, they still have to suffer from some degree of pain. Then the question becomes why do they not consider alternative medicine? Some scenarios are discussed in the followings why they should consider it.

Cost Effective

Across the board, alternative medicine is much cheaper to use. There are many ways to combat chronic pain that are more economical other than using prescribed medications which often does not fully get rid of the discomfort that comes with the condition. Some treatments can be found within the comforts of our home such as herbal teas, warm and cold compresses, and aroma therapy, most of which would not require us to spend a penny. While other treatments still need services from professionals, such as in acupuncture, it’s still much cheaper than regularly spending on prescribed drugs.

Less Side Affects

Alternative medicine offers lesser side affects. With the many ads that are now appearing on the news media about different conventional drugs for different ailments, along with it they mention about 10 or 15 other things that can go wrong from taking the medication. In addition, it is not surprising to find on a bottle of medicine a long list of side affects that sound worse than the condition itself. But it has not been proven that side affects can be incurred from using acupuncture, oils, aromatherapy, or herbal supplement for the relief of aliments such as arthritis that comes with chronic pain.

Types of Alternative Medicine

There are many types of alternative treatments for chronic pain including the following:

• Acupuncture. This treatment has been known to work wonders on ailments such as fibromyalgia, back injuries, and osteoarthritis.

• Exercise. Studies have shown that an exercise regimen can help relieve some chronic pain symptoms.

• Supplements and vitamins. There are certain types of dietary supplements such as fish oil or glucosamine that aid in the relief of chronic pain.

• Therapy. Therapy such as yoga, relaxation, music, or guided therapy, massages, and hypnosis are some therapies that are being use to curtail the condition.

Chronic pain can be associated with many illnesses and the choice of resolving or easing the uncomfortable symptoms that come with it is up to each individual. If you are a person who is afflicted with the issue of chronic pain, know that you have options and take advantage of them by considering alternative medicine.

This guest article was contributed by Jennifer Bell from Health Training Guide. Jennifer is a freelance  writer and mother of 2 based in Los Angeles, CA. Check out her site to learn more about public health educator training and other exciting health careers.

No one can knock the bean. Vegetarians swear by them as a source of protein. They’re high in soluble fiber which helps lower cholesterol and promote good heart health. Full of cancer fighting antioxidants… Low glycemic index… Loaded with nutrients. And the best part about beans…They’re cheap!

The downside of beans… They can be a pain to prepare. First you gotta soak em, then you gotta cook em, and any leftover don’t last long in the fridge. That’s where the can comes in handy, for sure. Just open the can and you’re ready to go. But with the can comes high levels of sodium. According to the 2010 Dietary Guidelines for Americans “sodium from cooked dry beans increases from 3 milligrams to 618 milligrams per cup when replaced by canned beans!”

Can you imagine? That’s just under half the recommended maximum of sodium per day…in one cup of beans!!!

Cooking with dried beans is the optimum choice for good health. My suggestion would be to cook a big batch and freeze the extra for future meals. A little extra work can do  a whole lot of good for your body! Another benefit of going dry over canned is the cost. One pound of dried beans (which costs about a dollar) is approximately 12-14 servings of cooked beans, or about 4 cans worth!

The most convenient way to cook dried beans is in the slow cooker. Then you don’t have to sit around for hours just because the stove is on. You should still soak the beans overnight as this is said to make them more easy to digest.

• Take one pound of dried beans, rinse and pick over well to make sure there are no little rocks.
• Soak beans in enough water to cover plus an inch or two for 8 hours or overnight.
• Drain the beans and place in a slow cooker with 6-8 cups of water (enough to cover them). Cover the pot and cook on high for 8 – 12 hours.
• Optional additions could be onions, garlic or herbs. Don’t add salt or anything acidic while the beans are cooking as this will compromise the creaminess of the beans. These ingredients can be added once the beans are ready for whatever dish you’re going to prepare.

So that’s that for the bean and sodium and the negatives of the can. If you absolutely must use canned beans, make sure you choose brands that are low in sodium, rinse them thoroughly. and discard the juice.

There are a lot of opinions out there about sunscreens. Both camps argue valid points. The advocates fear bad burns and abnormal moles gone awry while those opposed will warn of parabens and other toxic chemicals. Then of course there’s the “sun-saluters” who’ll tell you to expose your bare, un-screened skin to 15 minutes of rays a day, in order to fill up on necessary Vitamin D.

The truth of the matter is that skin cancer is a real and scary thing, and for some sun sans screen is not an option. If you’re like me and dare not spend more that 30 minutes under the warm summer sky without protection, you’ve got to explore this link… EWG’s 2010 Sunscreen Guide… Discover which sunscreens are the safest to use and which pose as much of a threat as those dreaded UV rays.

I was shocked to learn that some of the worst sunscreens out there are the ones we’re smearing on children.

Does your lotion measure up? Find out before your next sunny outing!

Happy Summer!

They help the environment and allow us to carry an heavier load than their evil plastic counterparts, but like all things there’s a down-side to the reusable grocery bag. Fortunately it’s one that is easily remedied.

A study done in Tuscan, Los Angeles and San Francisco showed traces of e. coli in half of grocery bags sampled. Now, of course making sure you wash your food well is an easy fix to this dilemma, but why tote around a bacteria breeding ground. Don’t forget to periodically wash your reusable grocery bags. This will ensure your bags are germ free and safe for those loose apples you decided not to waste a plastic bag on.

You know, with all the hype in the media concerning food contamination, one has to wonder what role we all play in the whole conundrum. Any thoughts?

Everyone has a bad day. The weight of the world, no matter how light, can feel like a mountain, and that added stress can get the best of us. Even if you do everything in your power to live a happy, healthy life, moments of “low” are inevitable. It’s how you deal with those moments that counts.

When days like this pop up, it can take a bit more than a few deep breaths to pull you back to calm. The important thing to remember that you’ve got all the tools you need to turn a tough moment into a forgotten memory. Even if there is still a task at hand, the unnecessary worry it brings can be a thing of the past.

Next time you’re feeling the crunch, try out some of these stress management tools…

• Eat something healthy! I know it seems simple but how many times have you reached for something unhealthy to deal with your stress?  Many people are “emotional eaters” and grabbing a clementine instead of a doughnut when emotions run high will not only “feed the feelings” but will give you important phytonutrients to help fight the diseases often caused by stress. Crappy carbs also mess with our cortisol levels which can make you feel even worse. Remember this line when you’re looking for something to munch…Crappy leads to crabby.

• Stretch out your stress or walk out your worries! Twenty minutes of yoga or a quick walk around the block can really make a difference when the weight of the world is weighing you down. It doesn’t need to be a heavy workout session, just a little bit of movement and a whole lot of deep breathing can bring you back to a place of calm. If you’re at work, get up from your desk and get a few minutes of fresh air. “Go make a copy” or take a water break. When you return to your desk, you’ll feel lighter and refocused.

• Talk it out! What is it about stress that makes us want to be not so nice bitchy to the ones we love. Remember that friends and family want you to be happy and often are happy to help you through your tough time. So, be nice to your loved ones. A warm embrace is more comforting than a cold shoulder! Regardless of whether or not they give advice, talking about your problems can make them seem a whole lot more manageable. If you don’t feel like talking, just hang with someone. You’ll remember that you’re not in this alone!

• Take a break! There’s nothing wrong with leaving your troubles for another day. And if a problem needs immediate attention, letting go of the woes will give you the strength you need to get through it.  Stop, take a minute, and remember that everything is going to be okay. For real!

I found this website that I really like: EatingWell.com. 

I think Eating Well started as a magazine but who needs paper when you’ve got all their delicious recipes and diet help right at your web-browsing fingertips.  I especially like their Diet, Nutrition and Health section where you can find descent information about food and your health as well as special recipes for those with specific diet needs, ie. gluten free, diabetes, low calorie, etc.  They also include nutritional facts, which is always good.  I’m certainly not saying this is the end all website of healthy cooking but like I say, “when in doubt, go home-made” and this is another great resource for adding healthy choices to your personal recipe collection. 

As always, use your discretion and make healthy diet choices that are best for you.  When in doubt, follow the advice of your doctor.

When I have an injury, am feeling depressed, or even just having a really long day, my first instinct is to reach for the chip bag.  The baby Laura inside me says, “Forget this healthy nonsense and love me tenderly.”  The problem with this pathological coddling is that when you’re in a state of injury, fatigue, sadness, etc, your body more than even needs to be nourished with foods and activity that will help it recover.  Chips, and their evil counterparts cookies, are nowhere near the list of foods that make you big and strong.  They may give us some mental satisfaction but for me that’s usually followed by one of the following: guilt, more fatigue, a sour tummy, or, and I’m sad to say this is the most frequent “or”, another chip.

The easy downward spiral of this situation is that if your injury lasts several days or weeks, or your long day at work turns into a month long project, then you could find yourself sitting among a lot of empty chip bags and once the “toe” heals, do you think you’ll be running for the race gates to start day one all over again?  Maybe/hopefully/definitely! you will, but you may not have the same enthusiasm or strength that you started with the last time.

So what is the solution?  “Don’t eat chips!” Eureka! Thanks Dr. Know-it-all.  But seriously, more importantly would be to have more of the good stuff.  If you are taking a whole-food source supplement, double-up. Have a great breathing meditation you’ve been working on?  Add an extra ten minutes.  Don’t have much time to cook a healthy dinner? Throw a bunch of veggies in some broth and have a yummy soup.  It doesn’t have to be extra work.  It just needs to be extra goodness.  And don’t worry about Little “insert your name here.” When you are finally sitting back on the couch with your mind quiet and your tummy full, he or she will be fast asleep and your body will be on it’s way to it’s old healthy self.

Have a Happy, Healthy Day!

Refrigerator principle for this week…

Smile

Wait, what?  First Fats Do Not Make You Fat and now this.  Take it easy, I’ll explain.

Over the past 5 years I have made an honest effort to integrate more exercise and healthy eating habits into my health regime.  Lean meats, lots of veggies, healthy fats.  The transition didn’t happen over night but I can now proudly say that I lead a pretty healthy lifestyle.  The benefits of this lifestyle are totally worth the added efforts…lots of energy, a stronger immune system and of course, a maintainable healthy weight where I both look AND feel good.  So I’m healthy now, the work is done and I can eat bacon cheese burgers again, right?   Wrong.  Well, mostly wrong.  The truth is that regardless of weight, and how healthy a diet is, and all that exercise, saturated fats like those in a bacon cheese burger are no body’s friend, and they WILL have a negative effect on the body, regardless of how fit I think I am.  Sure a dietary splurge every once in a while isn’t going to set me back months, but believing that’s it’s okay to eat unhealthy because I am overall healthy is in itself, well…unhealthy, and could lead me down a dangerous path.

Have you ever met a thin person with high cholesterol, or diabetes?  You think, this person looks healthy, why are they struggling with this problem?  For many, adopting an “everything in moderation” or “I’m skinny so I can eat anything attitude” is more dangerous than you think.  It’s like my guys with the high metabolisms who figure they can eat all the fast-food they want because they aren’t “fat” yet.   Well, just because your body isn’t storing the fat visibly doesn’t mean your arteries are in the clear as well.  No pun intended.  And even though counting calories and watching carbs may keep you thin, it’s still more about the quality of the food that you put into your body that determines your health destiny.  I’m not saying one cheese burger now and again is going to send you to the ER, but you better be aware that just because you look healthy, doesn’t mean you are.  So the dangers I speak of are really the reasoning and bargaining that often go on before we eat something less than optimal.  Those who are dieting may be less likely to have this conversation with themselves.  They may come to the conclusion that a high-fat meal will negatively effect their weight goals and opt for a salad instead.  My concern is that those of us who are not as worried about our weight may not think to be as mindful of our health as well.

Eating foods high in saturated fats raise cholesterol levels and clog arteries.  Bottom line.  Studies are continuously being conducted to determine whether or not exercise can reverse the immediate effects but the results are still questionable.   Your best bet is to stay away from the bad-for-you-foods and save them for a very rainy day.

For more information about saturated fats and your daily limit, visit the American Heart Associate website.