HEART HEALTH
Your heart is said to be about the size of your own clenched fist, yet it is able to pump blood (5 times as thick & viscous as water) through arteries and veins that if laid end to end would circle the earth 2-3 times. On a given day, the heart will beat about 100,000 times, moving over 2,000 gallons of blood. It never stops its rhythm day or night. Where is the owners-manual on good care of this incredible organ?
Most of the problems we encounter with the cardiovascular system have less to do with the heart than they do with the vessels associated with the heart. One in three Americans has hypertension, or a blood pressure over 120/80 -- a problem of constricted vessels. Myocardial infarction, or "heart attack", and strokes - are both problems of obstructed vessels to the heart and brain respectively, irreversibly killing tissue that lacked blood flow for even a short amount of time.
One of the top risk factors for cardiovascular disease is high blood pressure. High blood pressure causes problems by putting a constant strain on the heart, and the arteries leading away from the heart. At best, the constant strain of hypertension causes micro-damage to the artery walls that need repair. The body repairs itself with scabs and scar tissue, which are perfect places for blood-borne materials like cholesterol to stick and create atherosclerotic plaques. At worst, this strain can cause bulges in the artery walls, much like a bulge in your car tire, called an aneurysm. These bulges can "blow out", or fill with clotted blood, giving rise to thrombi, or "plugs", which can obstruct smaller vessels.
It's important
to keep track of what's happening to your cardiovascular system on a regular
basis. A general health panel of blood work will usually include a
"lipid profile" which quantifies how much HDL (good cholesterol), LDL (bad
cholesterol), total cholesterol, and triglycerides (circulating fat) you have in
your bloodstream. We let you know if the lipid panel you may have
received from your doctor, the hospital or the annual 9 Health Fair is in a
"healthy" or homeostatic range. However, it's becoming well-known
that cholesterol levels are only half of the story. People with
low cholesterol have heart attacks, and people with high cholesterol live long
healthy lives.
The rest of the story has to do with individual
genetics, and inflammation. We have started working with
Berkeley Heart Lab , a well-respected laboratory that is doing some of the
best research for blood markers related to heart disease. Ten year
old research tells us that high-sensitivity CRP (c-Reactive Protein) testing
will tell us about non-specific inflammation, which can be a great indicator of
heart disease risk, but also infection, arthritis, allergies, and a host of
other inflammatory conditions. The newest research is showing that
genetic markers like "KIF6 genotype" testing (tells you which therapeutic agents
will work for you), and "Lp-PLA2" (the "plac" test, which tells you if you have
inflammation specifically in your artery walls, causing them to leak enzymes)
are better indicators of your risk for cardiovascular disease. We
offer all of the above testing, which only requires a co-pay for individuals
with insurance, and costs nothing to medicare patients.
At the Mountain-River Naturopathic Clinic, you will find that doctors
Justin Pollack & Kim Nearpass take time to give you the best screening and
lab testing possible, and have proven herbal and nutritional remedies for
bringing down high blood pressure, cholesterol, inflammation, and other risk
factors for cardiovascular disease. And we will responsibly refer
you on if you need it.
EXERCISE LESS WITH BETTER RESULTS
Gluten-free Living
THE FOLLOWING IS AN ARTICLE REPRINT FROM
DR. JUSTIN POLLACK,
MOUNTAIN-RIVER NATUROPATHIC CLINIC
Gliadin is a protein within gluten, both of which are contained in wheat. Gluten is a large protein-carbohydrate mixture that gives dough its elasticity and makes baked goods light, fluffy and stick together. Unfortunately, it's that same large size and stickiness that often create problems with digestion and general alllergies.
Gluten can bind to opioid receptors in the brain and on cells throughout the body, causing emotional or psychological problems and addictions.
Though gluten-free living can be challenging at first, once you have gotten practice, you will find that you can have a rich, diverse diet even without gluten.
The following list gives you a good place to start. But label-reading is very important. Most grocery stores now offer a wide variety of "gluten free" products. Many restaurants also offer gluten free dishes, as the awareness and diagnosis of Celiac's disease and gluten allergies grow.
Safe foods (aka gluten-free)
+Wheat grass +Buckwheat +Amaranth
+Quinoa +Rice +Arrowroot
+Corn +Soy
+Beans +Legumes (peas, lentils, garbanzo)
Some foods to avoid
=Kamut =Farina =Pumpernickel
=
=Wheat berries =Beer (most) =Sprouted breads
=Whiskey =Malted milk =Ovaltine
Hidden Sources of gluten:
When you read labels, be sure to avoid not only foods that contain wheat and gluten, but also avoid gliadin, whole wheat, wheat bran, rye and barley. Wheat-free does not necessarily mean gluten-free. Hidden sources of gluten may include (but are not limited to): dairy substitutes, bouillon, hydrolyzed vegetable and plant protein, soy sauce, modified food starch, over-the-counter and prescription medications and nutritional supplements, caramel coloring, most frozen, prepared meals, condiments, MSG, etc.
If you are in doubt, leave it on the shelf. Do not take chances with hidden sources. Even small amounts of gluten can trigger systemic, allergic responses.
Gluten Allergy Elimination
Dr.Justin Pollack practices the "BioSET" method of allergy and sensitivity elimination, which stands out amongst techniques that promise allergy clearing. BioSET may reverse gluten or gliadin sensitivity by "resetting" the body's immune response with a bio-energetic system and additional enzyme supplementation.
In addition, naturopathic methods for reversing inflammation and healing compromised digestive tracts can help to decrease or eliminate responses to wheat proteins.
OF SNOWSHOES, A PROMISE FULFILLED, AND POSTURE
Is there something you’ve wanted to do for awhile, but so far it hasn’t happened? I’ve been wanting to try snowshoeing for years, but kept allowing the winters to slip by without doing anything about it. So at the beginning of this winter, I promised myself that this would be the year I actually did it.
Today, I kept that promise to myself. And I have discovered a new love! It was one of those amazing Colorado days – clear blue sky, crisp air, and 30-something degrees that feels like 60 in the sun. One of my friends was kind enough to lend me her snowshoes for my venture into the unknown.
I was expecting to feel clumsy, and my friend had coached me ahead of time that the wider stance required might feel a little strange. As I took my first tentative steps up the trail, I was immediately (and pleasantly) surprised at how lightweight the snowshoes felt, and how easy it was to fall into a comfortable stride. On the main trail, the snow is well-packed, and it felt natural to quicken my steps into a gentle swaying trot.
Then I found myself looking down at my feet, and it all suddenly became much more difficult. My muscles were straining, and I felt as if I were about to topple over.
Last summer, Dr. Ivo worked with me to improve my stride. I had gotten into the habit of looking down to watch the trail when I hiked, causing my shoulders to stoop. I also tended to grip the insides of my boots with my toes. So he helped me to correct my posture, head up, shoulders back, looking ahead instead of down, and slightly lifting my toes instead of curling them. This forced me to use my glutes and abdominal muscles – the large muscles we are supposed to use when we walk or run – instead of my calves.
The snowshoes amplified the effects of my posture. When I stooped forward, looking down at my feet, I could feel my whole body going out of balance. But as soon as I stood up straight, looked forward, and relaxed my toes, it was amazing how everything came back into alignment, and I was happily stepping up the trail again in an easy rhythm.
It occurred to me that this was a metaphor of life. We can get into the habit of being stuck in the minutia of the moment, slumped over in discouragement, our focus short-term. We feel stuck, off balance, dragged down by problems. But if we lift up our heads and focus on the big picture, we see the beauty and blessings of our lives. Challenges and frustrations are put into perspective.
And so, I have finally discovered a winter sport that I can love. It’s perfect for me – while my head may be in the clouds much of the time, I want my feet planted firmly on the ground. None of that slipping and sliding down slopes on a shiny board for me. No running, speeding past the wondrous details of the forest. I know that my particular pair of boots was made for walking, and now - for strapping into a pair of snowshoes!
Is there something you’ve wanted to do for awhile, but so far it hasn’t happened? Make a promise to yourself, stand tall, and do it!
From my heart to yours,
Karen
DO YOU NEED A LITTLE ENCOURAGEMENT TO
"BUT I DON'T LIKE EXERCISE!"
People tell me all the time, “I hate to exercise!” We all know that exercise is important for our health and well-being, yet so many people do their best to avoid it. What is the solution?
First, work on adjusting your attitude. Instead of thinking of exercise as just another chore that has to be squeezed into your already too-busy schedule, think of it as a vital part of your life that can’t be shoved aside. For example, is taking time to go out on a date night with your special someone a chore? No, it’s something you plan for and look forward to enjoying, an important part of strengthening your relationship. Exercise can provide you with important “me” time – a chance to recharge your batteries and be refreshed. Focus on the beneficial results and your personal reasons for wanting to improve your health. This will help you to develop the desire to exercise.
Next, put your exercise time into your calendar as an appointment with yourself. I found it helpful to set a noisy timer to go off at the appointed time. When the timer goes off, stop whatever you are doing and go exercise. Treat it just as you would any other important appointment, and it will be easier to keep.
If you are going to be successful at sticking to a regular exercise program, it's critical to pick something that you enjoy. So if you hate the idea of all exercise, then start with something that you feel like you hate the least and experiment from there. Some people do better in a group situation, and others do best on their own – you’ll have to figure out what works for you. Allow for some trial and error and don’t be discouraged.
Winter has always been a challenge for me, exercise-wise. I don’t like to be cold. The treadmill gets boring. And I’ve never enjoyed winter sports. Living in Summit County, I learned to ski, and became adept enough to ski moderate-to-difficult runs for several years. I also did some cross-country skiing. But I just did it because that’s what people in Summit County do, not because I enjoyed it. So I eventually stopped.
I'm also not into group exercising. This past summer I hired a personal trainer at the rec center and worked out with him every week. I got used to the machines, but was never entirely comfortable there. The good thing is that he taught me some exercises that I can do at home with a fit ball and hand weights.
Many of my friends run, so last summer I worked on running so I could join them. And I realized that I hated it. I ran in high school – I hated it then, and nothing has changed. And instead of looking forward to my exercise time, I started dreading it, and making up excuses not to do it.
What I have discovered about myself is that I love to walk. I mean, really love it. Especially trail walking. So I finally gave myself permission to exercise the way I love, and to not worry about trying to do what everyone else is doing. I’m back to my trail hikes, and loving it. And as far as being cold, I've discovered is that if I dress up like a 7-layer cake, I do just fine outside, and I've really enjoyed my winter hikes so far. To take it up a notch, I promised myself that this winter I am going to try snowshoeing. A friend has offered to loan me her snowshoes so I can “try before I buy.”
When you are first starting to exercise, don’t worry about all the rules of what you are “supposed” to be doing. When I started exercising, the idea of 30 to 60 minutes three to five times a week was overwhelming. I didn't have the time and I didn't have the ability. So I started with 10 minutes of slow walking. It wasn’t even aerobic. The important thing is to just get started. You can increase the variety, length and intensity of your workouts after you get into the routine of regular exercise.
There are all kinds of things you can do for exercise. Try different ones until you find what you enjoy enough to keep doing, then stick to it. So what will it be for you? A Pilates or jazzercise class? A spin class at the rec center? Swimming? Skiing? Bicycling? Running? Hiking? Walking? A treadmill or cycle in front of the TV? Wii Fit?
It may take you some time to get to the point where your body likes how it feels to be moving. For me, it took a couple of weeks until I noticed that it wasn’t pure torture, and another couple of weeks after that until I started wanting to exercise. So be patient with yourself. Your body was meant to move and be active, and it will remember that if you give it the chance.
From my heart to yours,
Karen
CONTACT ME IF YOU’D LIKE INDIVIDUAL SUPPORT FOR YOUR EXERCISE GOALS. MY COACHING PLANS
"IMAGINE" - A Video
"IMAGINE"
WHY YOUR BRAIN TRIES TO KEEP YOU FAT
Nutrition and exercise are the two faces of wellness, and both are important. But studies have shown that people who try to lose weight by going on a diet and starting a new exercise program at the same time are likely to fail at both. The best success comes from making one change at a time.
While the American culture tends to focus on the latest diet, my recommendation as a professional coach, based on advanced studies in nutrition and fitness, client case studies, and my own personal experience, is to start with exercise. It has been proven that people who exercise are the most successful at losing weight and maintaining the loss long-term. There are several reasons for this.
Fat cells are never lost. Once you have a fat cell, it’s there for the rest of your life, like a container. You can empty the container and collapse it, but it’s still there ready to be filled back up again. And your body works non-stop to try to keep those containers filled up. Whenever you start to lose weight, your fat cells release a hormone that sends a message to your brain telling it that some of the storage containers are empty. In response, your brain releases other hormones that tell your body to slow down and be less active, and at the same time triggers your appetite so that you will eat more. Your body fat actually exerts control over your brain!
The conscious part of your mind is trying to stick to your diet, but subconsciously your will is being overruled by these powerful chemicals. It’s as if you have a fatness thermostat. Whatever setting it is on, that’s where your body is going to try to keep it. And no amount of dieting can change that thermostat setting. You can prevail and lose weight by sticking to your diet, but it will be a non-stop battle with your body for the rest of your life.
The more you diet, the more signals your brain sends out to slow down your metabolism. Over time it gets slower and slower. Your base metabolism – the amount of energy it takes your body to function and stay alive while at rest – gets so low that even if you eat just enough to give your body the nutrients it needs to stay healthy, it’s more than your body will burn that day. You struggle to maintain your weight loss, you feel tired all the time, and you are more likely to get sick because your immune system is weakened.
Exercise is the only thing that can reset your fatness thermostat. As you burn fat by exercising, a different signal is sent to your brain that overrules the message being sent by the empty storage containers. Instead of responding by trying to fill them back up, your brain accepts the empties, and your fat thermostat gets put at a lower setting.
That fact is so important I want to repeat it: Dieting slows down your base metabolism. The more you diet, the less and less you will be able to eat to maintain weight loss. Exercise speeds up your base metabolism, allowing you to increase your weight loss.
Exercise can counteract a certain degree of unhealthy eating choices. Exercise also helps to balance blood sugar, and lowers bad cholesterol levels while raising good cholesterol levels. It releases endorphins – the hormones that make you feel good. It strengthens your immune system. And it speeds up your base metabolism so that even when you are at rest, your body will burn more calories.
Once you have established a good pattern of regular exercise, you can work on making changes in your eating choices that will enhance your overall health and help you reach and maintain a healthy weight.
Because so much attention has been focused on diets, and because for many people “going on a diet” seems to be the easier thing to do, exercise gets pushed aside. I dieted for years, and gained over 70 pounds for my efforts. When I finally stopped dieting, and started exercising, that’s when I lost weight and kept it off. And after that, I was able to improve my nutrition as a permanent lifestyle change, not a temporary “diet.”
But, for many people, the idea of exercise is unpleasant. My next article will help you to start and stick to a successful exercise program.
From my heart to yours,
Karen
CONTACT ME IF YOU'D LIKE INDIVIDUAL SUPPORT FOR YOUR WEIGHT LOSS EFFORTS. MY COACHING PLANS ARE FLEXIBLE AND AFFORDABLE.
WINTER TWILIGHT HIKE
At the top of the valley, I stopped where the first pine trees stood sentry to the dusky forest beyond. The last glow of day faded into the western sky, and a glimmer of stars appeared overhead. Turning east, I could see North Peak. A large puff of clouds obscured the summit, lit from within to a pearly white and gold glow from the lights of the ski area.
As I stood in the gathering dark, I thought about the forest creatures bedding down for the night, snug in their burrows with tails curled around their noses. Meanwhile, the nocturnal animals would be waking up, beginning their nightly dance. I imagined my seldom-glimpsed friend, a large gray owl, gliding through the trees on silent wings. The little mice would soon be scurrying around, leaving their tiny footprints to be wondered at when I next passed on a daytime hike.
Descending the trail, the lights of my neighborhood beckoned with a friendly twinkle. My heart swelled, and I breathed a prayer of gratitude to the Creator for the gift of my life and this beautiful earth.
From my heart to yours,
Karen
WARNING: IT'S A NEW YEAR, AND I'M NOT BEING NICE
A new year means everyone is giving advice on how to set and reach goals. I'm not going to do that. The whole process has been over-talked, overworked, to the point of becoming trite. Everybody already knows the secret to success. Write your goals down. Take baby steps. Be accountable. Blah, Blah, Blah!
We already know what to do. The real reason people fail to reach their goals is they don’t do what they know they need to do. Why? I’m supposed to be politically correct. I’m supposed to be gentle and coddling and listen to how life is just too hard or too stressful to change. But today, I’m going to channel Jillian Michaels, and get right into your face and say things that you might not want to hear.
The problem is a lack of passion. If something means enough to you, you’ll figure out a way to do it. But if that slab of cake or bag of potato chips or second helping of fried chicken means more to you than losing weight, nothing can help you. If getting healthy doesn’t mean more to you than plopping down with fast food and putting your feet up in front of the TV at the end of a long day, then go ahead and stay overweight, be diabetic, have high blood pressure, and continue to spend thousands of dollars a year on prescription medications and doctors visits, and then die young. After all, no one will blame you. You have kids, or have to work overtime, or are bankrupt, or your partner is unsupportive, or maybe you're a single parent. That's your get-out-of-jail-free card. EXCUSES!!!
If you REALLY want to change – I mean really WANT it – then you will. You’ll make a plan. You’ll go find the help that you need. You’ll buck your friends and family who try to hinder or discourage you. You’ll get up off your backside and FIGHT for a healthy lifestyle.
People are afraid of change. They are afraid to get out of their comfort zones. And they are even more afraid if someone close to them tries to do it. They’re afraid you’ll leave them behind. They’re afraid they’ll lose you. So they try to stop you by subtle discouragement or outright opposition.
People form clubs and support groups and work really hard at pretending to change while doing everything they can to maintain the status quo, then they’ll get together and pat each other on the back for trying, while nothing ever really changes.
Ditch the pity party. Stop making yourself miserable with half efforts and continuous failure. Decide what you really want. If you want to stay where you are, then have the guts to admit it, and be happy there. If you want to change, then make up your mind and do it.
You may think I’m just being mean – and I am. But I’m also telling you the truth. I guarantee that if you really want your life to be different on New Year’s Day of 2011, it will be, because you’ll take this year and make it be your year of change. I’m not saying it will be easy, or fast. But if you really decide it’s what you want, then you WILL change.
I know. Because I’ve lived it. And I keep living it.
What do you want?
From my heart to yours,
Karen
IF YOU WANT 2010 TO BE YOUR YEAR OF CHANGE, I CAN GIVE YOU THE HELP YOU NEED - BUT ONLY IF YOU ASK FOR IT. CONTACT ME RIGHT NOW!
My Personal Experience With Thermography
Earlier this year, I first heard about thermography. I have had regular mammograms since turning 40, but have not been comfortable with the idea of yearly radiation exposure, and as any woman knows who has had one, they are very painful. So after investigating further, I decided to make an appointment for thermal imaging.
Mammography is the “gold standard” of medical care in this country. Doctors can lose their licenses if they don’t recommend to their patients the approved protocol of mammography. Thermography is an additional screening tool, and can be used in conjunction with any other screening methods such as mammography, ultrasound, and MRIs. As an individual, I made the personal decision to replace my mammogram screening this year with a thermogram. Some women may choose to have both types of screenings done. This is a decision every woman must make for herself, and I don’t advocate one way or the other. I am simply sharing my personal experience.
We are fortunate in
The screening itself involved standing in a cool, darkened room in front of the imaging device, disrobed to the waist, and turning different directions as instructed by the female technician, whose back was towards me. It took about 15 minutes for the actual imaging. Afterwards, the technician went over a preliminary review of the scans, spending an additional 45 minutes with me. The images were then sent to a qualified MD for reading and interpretation. In about a week, I received my very detailed results in the mail, and had a telephone follow-up appointment which was 45 minutes long, during which the technician explained the results, answered all of my questions, and made recommendations based on the results of my screening.
With a mammogram, aside from the unpleasantness of the screening procedure, all that I ever received was a note to say if it was normal or not – no details, no follow-up. What I really like about thermography is that it is not just looking for existing cancer, like a mammogram. It is screening for specific risk factors BEFORE cancer has formed, allowing time for lifestyle changes or other appropriate actions to prevent it. The detail in the report I received was amazing, and extremely valuable.
The cost for the breast thermography was a little more, but comparable to what I would pay for a mammogram. And your insurance may cover thermography – when you call the Thermogram Center they will give you the information you need to have to check with your insurance carrier.
And one other thing – thermography isn’t just for breast screening. Any part of the body can be imaged. I decided to have the full head, neck, chest, and abdomen screening, and from those results have been able to pinpoint and receive follow-up treatment for several health issues which have been elusive to diagnose up until now.
I am extremely happy with my decision to try thermography, and I would recommend it to anyone. The value I received for the cost was by far above and beyond anything I’ve ever gotten from having a mammogram. This is definitely part of my regular preventive health care regimen from now on.
Additional information is available from the Breast Health Education Group. Also, please read the informative article I have reprinted by permission in my blog entry "A Better Breast Test?"
From my heart to yours,
Karen
