February 22, 2010 in Recipes by empoweringwellness

Meatless Monday – Quinoa with Curried-Apple Compote

Here’s a very easy breakfast recipe that will start your day off right.

Rolling over and hitting the snooze button for another 20 minutes often sounds like a great idea. But if that means that you skip breakfast then it is one of the worst mistakes you can make. Breakfast really IS the most important meal of the day. This is because it provides essential fuel for your body to function and your brain to focus. It also jump starts your metabolism which has slowed down while your body was asleep.

In my recipe below each serving has about 300 calories, 60g carbohydrates, and 7g fiber. And before you roll your eyes and say I don’t have time to cook breakfast in the morning, this recipe can be prepared in advance, packaged in individual containers, and easily heated in the microwave for 2 minutes in the morning. Enjoy!

Quinoa with Curried Apple Compote

Serves 4

1 cup quinoa, thoroughly rinsed
1/2 tablespoon olive or canola oil
1.5 cups onion, chopped
1 tablespoon curry
2 cups apple, peeled, cored and chopped
1/2 cup apple cider
1/3 cup golden raisins

Rinse quinoa thoroughly in a sieve and allow it to drain. Place quinoa in a medium saucepot and add 2 cups of water. Bring to a boil and allow it to boil for five minutes uncovered. Remove from heat, cover, and let stand for 15 minutes until cooked. Fluff with a fork.

Heat oil in a large nonstick pan over medium heat. Add onion and cook until tender and starting to brown, stirring often. Add curry powder and stir for one minute. Then, add the apples, cider, and raisins, stir to combine and cook until the liquid has evaporated. Season to taste, with salt and pepper.

February 15, 2010 in Recipes by empoweringwellness

Meatless Monday – Leek & Chickpea Soup

I found some beautiful leeks in the market yesterday and decided to use them in this easy-to-make soup. It’s easy to make and it’s delicious!

Leek and Chickpea Soup

Ingredients

1-1/2 tablespoons olive oil
1 teaspoon turmeric
3 leeks, cleaned and finely diced
Zest of 1 lemon cut into thick strips
1 carrot, peeled and sliced into 1/4-inch rounds
2 tablespoons finely chopped flat-lead parsley
4 cups vegetable stock or water
1 14.5 oz can of chickpeas, drained and rinsed
Additional olive oil as garnish

Directions

1) Heat the oil for a minute in large saucepan over medium heat.
2) Add the turmeric, and stir for about 30 seconds. Be careful not to let it burn
3) Add the leeks and cook until they are soft and transparent
4) Add the lemon zest, carrot and cook for 1-2 minutes
5) Add the stock and chickpeas
6) Bring to boil, reduce heat and simmer for 15 minutes
7) Ladle soup into serving bowls
Garish with parsley and drizzle with some extra virgin olive oil

Serve with a crusty Italian or French bread, a tossed green salad, and a chilled crisp white or green wine. I’m particularly fond of Casal Garcia Vinho Verde with this dish.

Bon Appetit!

February 10, 2010 in Massage Therapy, Wellness by empoweringwellness

Does Massage Have to Hurt to Help?

This is a reprint of an article that appeared in my e-newsletter, the Wellness Wire over a year ago.

Client “A” says, “I like really deep work. I don’t a like massage unless it hurts. I like to really feel it.”

Client “B” says, “I really don’t like deep tissue massage. It hurts too much.”

And that pretty much sums it up. Clients and therapists alike seem to be completely divided on the issue. I have heard stories from people who have given up on massage because their session was so uncomfortable. I have heard from people who have actually sustained injuries during a massage. I know therapists who definitely agree with Client “A,” and they want to work as deeply as possible all the time.

So let me provide my perspective and tell you exactly where I stand on this topic.

While some massage techniques may be uncomfortable, associated pain should NEVER be unbearable. Never. Ever.

Therapists today use many different techniques or modalities. Some techniques such as Swedish massage use light to medium pressure. There are deeper treatment techniques such as Neuromuscular Therapy and Myofascial Release. These modalities use very specific techniques for treating chronic pain. While these techniques may cause discomfort, the client should never experience unbearable pain.

When I was a student studying massage therapy, one of my instructors very aptly described the optimal pressure as working at the “sub-threshold of pain.” What does this mean?

One way to define this level of discomfort is to use a pain scale when communicating pressure. On a scale of 0 to 10 (0 is no pain and 10 is debilitating pain), the pressure must stay within a range of 5 to 7. This level of pressure may be uncomfortable when treating a trigger point or tender area, but the client should still be able to keep the muscle relaxed and not have to tense up. Again, the purpose of these treatments is to relieve pain and dysfunction in the muscles and fascia. So, while working to accomplish relief, some discomfort is expected, but it should be no more uncomfortable than the painful problem being treated.

Communication between a therapist and client is of the utmost importance. During deep tissue treatments, you should expect your therapist to constantly check with you on the level of pressure being used. As a client, do not be afraid to say that the pressure is too hard. Whatever level of pressure you are comfortable with is going to do you the most good. Too much pressure will cause bruising and will have no benefit. It will also cause your muscles to contract, in order to protect you from injury, so the therapist would be fighting against the muscle instead of working with it.

If anyone has received a painful massage and has decided not to try massage again, I urge you to reconsider. Ask around for input from family or friends that have had a positive experience with massage. Don’t give up on massage therapy because of one bad experience. If you have muscular pain or dysfunction that massage could help, give it a try. Go into your massage with confidence, and insist on appropriate pressure from your therapist.

February 10, 2010 in Recipes, Wellness by empoweringwellness

Anti-Inflammatory Foods

Doctors believe there is a link between low-grade, or chronic inflammation and a host of diseases including diabetes, obesity, fibromyalgia, and an increased risk for cancer and Alzheimer disease. Your doctor can actually measure it with the “high-sensitivity C-reactive protein,” or CRP, test.

And while medications such as naproxen and ibuprofen can reduce inflammation, they also can pose some long-term risk. According to a March 2002 article in the American Journal of Clinical Nutrition, processed sugars and other high glycemic starches increase inflammation, just as they raise blood sugar. But, there are other types of foods that actually can help REDUCE inflammation, with little if any downside.

So, what are these super foods? Here’s a quick list of ten. And for more information, check out this post. The Top Ten Anti-Inflammatory Foods.

1) Wild salmon – contains anti-inflammatory Omega-3 oils. Stick to wild salmon if possible. It contains more Omega-3 oils than farmed salmon
2) Grass-fed beef – if you’re going to eat read meat, stick to grass fed beef or other grass-fed red meat products. Free-range livestock that graze in pastures build up higher levels of omega-3s, where meat from grain-fed animals has virtually no omega-3s and plenty of saturated fat. However, most nutritional counselors recommend that you eat red meat no more than once or twice per week
3) Olive oil – need I say more!
4) Green, leafy vegetables like Kale, Spinach and dark lettuce, as well as tomatoes are rich in anti-oxidants that help build immune response as well as reduce inflammation.
5) Cruciferous vegetables like broccoli, Brussels sprouts, cauliflower
6) Cherries! – Note that frozen cherries are available year round
7) Blueberries – frozen are also available year round
Turmeric – This spice contains a powerful, natural inflammatory compound
9) Ginger – related to turmeric, there is also some evidence to suggest that it can control blood sugar levels
10) Garlic – has anti-inflammatory properties and may also help your body fight infection. Dracula look out!

February 9, 2010 in Wellness, featured by empoweringwellness

Seven Tips to Manage Your Stress Hormones

When I meet with clients for the first time, one of the questions I ask is ‘how much stress do you have in your life?’ Often, a client will respond by saying she doesn’t suffer from stress at all. And I usually respond by saying, ‘Oh really?’

We usually don’t realize how stress affects us, because our body does a good job of adapting to pressures put on it. And I think in our society (certainly here in the Washington DC metro area), we are often encouraged to wear stress like a badge of honor. We carry our Blackberry’s with us at all times, we don’t take vacation or time off, we work long hours, we don’t get enough sleep, and in these difficult economic times, many people are putting off seeing their doctors or otherwise caring for themselves. These factors, and many more contribute to the rise of the “stress hormone,” cortisol.

No don’t get me wrong, a little stress can be a good thing. Cortisol is produced by your adrenal system and it helps to regulate your blood pressure and immune system. It can help you increase your level of energy as well as improve your ability to fight off infection. According to an article oublished in the February edition of Prevention Magazine, just a little bit of cortisol can:

- Boost your sex drive by improving your mood and sexual arousal

- Ease pain by helping to release other pain reducing hormone systems

- Improve memory,when moderate levels of cortisol exist

But, chronically high levels of this otherwise helpful hormone can cause all sorts of problems ranging from insomnia, a depressed immune system, and even weight gain. According to Shawn Talbot, PhD, author of The Cortisol Connection, “When cortisol spikes, it tells the body to eat something with a lot of calories – a great survival tactic if you need energy to flee a predator but not if you’re fretting over how to pay bills.”

The article goes on to site several ways that you can invoke “the relaxation response,” a natural antitode to the flight-or-fight mode that cortisol stimulates.

Meditation – Reduces Cortisol by 20%

- People who meditate regularly reduce cortisol levels by an average of 20 percent, in addition to reducing their blood pressure levels

Getting plenty of sleep – Reduces Cortisol by as Much as 50%

Getting a full 8-hours of sleep every night helps your body recover from the stress of your day. If you can’t get the full 8-hours, try to find time for a nap the day after you fall short of the mark.

Drink Black Tea – Reduces Cortisol by 47%

Scientists aren’t sure how this works exactly, but they think that naturally occuring flavinoids and polyphenols may be responsible for the calming effect of tea.

Find a Funny Pal and Hang out with Her (or Him)! – Reduces Cortisol by 39%

What’s the old adage? Laughter is the best medicine. Well, it turns out that is actually true!

Get a Massage – Reduces Cortisol by 31%

This one is my favorite of course! Research shows that there is a lasting, cumulative affect by receiving regular bodywork. Massage therapy helps release other hormones such as dopamine and seratonin, which help reduce the effects of stress.

Do Something Spiritual – Reduces Cortisol by 25%

Similar to meditating, studies have shown that people who attend regular religious services reported lower cortisol production.

Read the complete article here.

February 8, 2010 in Recipes by empoweringwellness

Meatless Monday – Maple Fruit Compote with Honey-Ginger Toasted Nuts

A lovely, easy-to-make dessert. You can also add whole oats and make this a healthy breakfast!

Prep time: 10 minutes

Cooking time: 20 minutes

Serves: 4                                                                                                                                                            

Ingredients:

2-3 apples

2-3 peaches or pears

2 tablespoons maple syrup

1/2 cup raisins

Juice of 1 lemon

1 teaspoon cinnamon

1 cup walnuts, or nuts of your choice

1/2 teaspoon fresh ginger, minced

2 tablespoons honey

 Directions:

1.     Wash, core and chop fruit into slices or chunks.                                                  

2.     Place in a large saucepan with 1/3 cup of water. Add the maple syrup and raisins.  

3.     Cook over medium heat, stirring occasionally for 10 minutes.

4.     Add lemon juice and cinnamon. Cook for another 10 minutes, until soft.

5.     While fruit is cooking, place chopped nuts in a skillet over medium heat and toast, stirring often for 5 minutes.

6.     Drizzle honey over the nuts and add ginger, but keep stirring since the honey can easily burn.

7.     Top warm fruit with toasted nuts and enjoy

February 8, 2010 in Wellness by empoweringwellness

The “Skinny” on Artificial Sweeteners

I remember when diet sodas were first introduced to America in the early 1960′s. Diet Rite, a no-calorie soft drink originally distributed by the RC Cola company, was the first diet soda to be sold. It was actually introduced in 1958 as a “dietetic” product, but by 1962 was marketed to the general public as a healthful beverage. The original formula was sweetened with cyclamate and saccharin. And it really tasted like, well . . . crap.

In the early 1960′s, RC Cola launched a radio and TV ad campaign that featured a really catchy jingle with the lyrics, “Diet Rite Cola / Good for you and children too / Because it hasn’t got / Any sugar at all … new Diet Rite Cola!”

In 1969, the Food and Drug Administration banned cyclamates, forcing the beverage to be reformulated with saccharin. The product has continued to evolve over the years. In 1987, after having used a blend of the two sweeteners, the saccharin was replaced entirely with NutraSweet brand aspartame. In 2000, the line was reformulated yet again, and it became the first major diet soda in the US to use neither aspertame nor saccharin as a sweetener. Instead, aspartame was replaced with the Splenda brand sucralose and Sunett brand Acesulfame potassium.

In the past 50 years, Diet Rite products have reflected the complete evolution of artificial sweeteners — starting with cyclamates and ending with sucralose.

So, what’s the “skinny” on artificial sweeteners? Are they safe? Are they better for you than sugar?

To get some answers, I turn to my friend Dr. Scott Olsen, ND who has written a great article, The Complete Guide to Artificial Sweeteners..

According to Dr. Olsen, “You reach for artificial sweeteners for one of two reasons: you either want to lose weight, or you think that using artificial sweetener will suppress your sugar addiction, or both. But guess what? Artificial sweeteners do neither: they don’t help you lose weight and they can make your cravings worse. Artificial sweeteners also deal a health-blow to your body by introducing chemicals that either shouldn’t be in your body, or that you body has a hard time getting rid of.

The health problems associated with saccharine, aspartame, sucralose and other artificial sweeteners are numerous and you should avoid them whenever possible.”

Here are some highlights from his article:

Saccharin. Most people think that saccharin has been banned by the FDA, but this is not true. While saccharin was banned in other countries, it is still available in the United States. In large doses it has been shown to cause bladder cancer. The bad news . . . it’s making a comback in the United States.

Aspartame. (This is also called Nutrasweet or Equal). Aspartame breaks down into aspartate, phenylalanine and methanol in the body. The first two (aspartate and phenylalanine) are amino acids and fine for most people to take in, but no amount of methanol is good for your body. Aspertame also breaks down into formaldahyde. Yes, formaldehyde — the same stuff that undertakers use to embalm the dead. Formaldehyde is also used to kill flies and other insects. Aspartame has been shown to increase cancers1 and has been associated with headache, dizziness, mood shifts, nausea and vomiting, abdominal pain and cramps, joint pain, vision changes, slurred speech, diarrhea, seizures, memory loss, numbness and cramping in arms and legs, and fatigue.((Aspartame (NutraSweet): Is it Safe? (Nutrasweet : Is It Safe?)

Sucralose (this is also known as Splenda). Sucralose is an organochloride and organochlorides are some of the most toxic substances on the earth (many pesticides are organochlorides and are toxic in small doses).

I encourage you all to read Dr. Olsen’s full article and contact him directly with any questions.

What’s the bottom line?

Reduce your need for sweeteners by re-training your taste buds. In just a few short weeks, I’ve completely weaned myself from adding sugar to my cereal and other meals. I add fruits, and their natural sweetness is plenty for me and I know EXACTLY what I’m putting into my body.

For those of you trying to lose weight, the answer is not to turn to artificial sweeteners. According to Dr. Olsen, artificial sweeteners “actually cause you to gain weight and continue your addiction to super-sweet tasting foods.

Most of these sweet chemicals cause your insulin to rise. When insulin rise, your blood sugar is lowered. Low blood sugar causes you to crave and eat more. Studies have shown that people who consume artificial sweeteners eat more calories than people who don’t”. ((Swithers SE, Davidson TL. A role for sweet taste: calorie predictive relations in energy regulation by rats. Behav Neurosci. 2008 Feb;122(1):161-73.))

He adds, “The bottom line is that there are no good reasons to put these chemicals in your body, you are better off avoiding all sweet-tasting foods and artificial sweeteners.”

February 7, 2010 in Emotional Healing, Wellness by empoweringwellness

I Am Me, and I’m Ok – A Self-Affirmation by Virginia Satir

Loving oneself is hard work. It seems that we are conditioned to do otherwise. But love is a choice, and it is choice you can consciously make. The question is, how?

I have found these words, written by American psychotherapist Virginia Satir to be very helpful. Read them, and start to own them yourself.

I Am Me, and I’m Ok.

I am Me. In all the world, there is no one else exactly like me. Everything that comes out of me is authentically mine, because I alone chose it – I own everything about me: my body, my feelings, my mouth, my voice, all my actions, whether they be to others or myself.

I own my fantasies, my dreams, my hopes, my fears. I own my triumphs and successes, all my failures and mistakes. Because I own all of me, I can become intimately acquainted with me. By so doing, I can love me and be friendly with all my parts.

I know there are aspects about myself that puzzle me, and other aspects that I do not know – but as long as I am friendly and loving to myself, I can courageously and hopefully look for solutions to the puzzles and ways to find out more about me.

However I look and sound, whatever I say and do, and whatever I think and feel at a given moment in time is authentically me. If later some parts of how I looked, sounded, thought, and felt turn out to be unfitting, I can discard that which is unfitting, keep the rest, and invent something new for that which I discarded.

I can see, hear, feel, think, say, and do. I have the tools to survive, to be close to others, to be productive, and to make sense and order out of the world of people and things outside of me. I own me, and therefore, I can engineer me.

I am me, and I am Okay.

February 3, 2010 in Wellness by empoweringwellness

Kegel Exercises and Why You Should be Doing Them

Kegel exericises, also called pelvic floor muscle exercise, was developed by Dr. Arnold Kegel, and hence the name. These exericise strengthen the PC-muscles, a series of pelvic floor muscles that support the urethra, bladder, uterus, and rectum. Kegel is a popular prescribed exercise for pregnant women to prepare the pelvic floor for physiological stresses of the later stages of pregnancy and vaginal childbirth. Kegel exercises are said to be good for treating vaginal prolapse. Kegel exercises may be beneficial in treating urinary incontinence in both men and women, and may also increase sexual gratification.

What are some of the benefits?

- Stronger pelvic muscles
- Reduced urinary incontinence and “leaking” of urine
- Increased pleasure with sexual activity

How should you perform Kegel exericises?

Kegels can be performed anytime and anywhere. But, they have do be performed properly and many women have difficulty finding the right muscles. So, I went to the source to find out the proper way to do Kegel exercises, KegelExercisesForWomen.com, and here is what they say:

Identifying the Correct Muscles

Some women initially have difficulty identifying the correct muscles. They contract their abdominal or thigh muscles instead of their pelvic floor muscles.

Tips on identifying the correct muscles:

Sit on the toilet and place one finger in your vagina. Squeeze your finger with your vaginal muscle. You should be able to feel the muscle tighten around your finger. While urinating, stop the flow of urine midstream by contracting your pelvic floor muscles. Do not do this repeatedly. Imagine that a tampon is going to fall out of your vagina. Tighten your pelvic muscles in order to hang onto it. Imagine that you are trying hard not to urinate or pass gas. Squeeze those muscles.

Doing the Exercises

Once you have identified your pelvic floor muscles, you are ready to begin doing Kegel exercises. You may experience very mild muscle soreness when you first begin doing these exercises. If you do too many exercises before you are ready, however, you might experience more pronounced muscle soreness and fatigue. Starting out at the maximum number of exercises is not recommended.

General Guidelines

- Don’t do these exercises while urinating, stopping the flow of urine midstream. This could eventually lead to voiding difficulties.
- Empty your bladder before beginning the exercises.
- Keep your abdominal and thigh muscles relaxed.
- Draw the muscles up and in. Do not strain down with your abdomen.
- Breathe while holding the muscles contracted.
- Try to get the maximum tightening with each muscle contraction.
- Try contracting the muscles while you are in different positions.
- Try it while you’re standing, sitting, lying, and with your feet together and apart.

KegelExercisesForWomen.com has a great 24-week Kegel exericse program, It’s a great website with lots of information about the benefits of Kegels for both men and women. As always, you should check with your doctor if you have any questions or concerns!

February 1, 2010 in Recipes by empoweringwellness

Meatless Monday – Easy Black Bean Burgers

Serve with a tossed salad and baked pita chips for a healthy, fun meal!

Black-Bean Burgers
Serves 4

2 14-oz cans black beans, rinsed and drained
3 Tbsp. mashed avocado
1/2 cup plain dry wholewheat breadcrumbs
2 tsp ground cumin
1 tsp dried oregano, crumbled
1/4 tsp cayenne
1/4 cup finely chopped cilantro
3 Tbsp vegetable oil
4 soft whole wheat hamburger buns

Accompaniments: lettuce, salsa

- Pulse 1 can beans in food processor with avocado, bread crumbs, cumin, oregano, and cayenne until a course puree forms. Transfer to bowl and stir in cilantro and remaining can beans. Form into 4 patties.

- Heat oil in a 12-inch heavy skillet over medium high heat until it simmers. Cook burgers until outsides are crisp and lightly browned, turning once, about 5-minutes total. Serve on buns. Use the mashed avocado, instead of mayo. I also like to grill some red onion and top the burgers with it!

Enjoy!