Fall 2010 Balanced Living

Balanced Living Quarterly Wellness Magazine: Fall 2010

In this Issue:

This is the Reason Fall’s a Great Season Managing Stress with Exercise Balancing Your Two Lives - Home & Work Yoga- The Ancient Art of Stretching

Communicating with Your Spouse How to Be Thankful this Thanksgiving Stay Warm, Save Money Food Allergy Quiz

This is the

Reason

Fall’s a Great Season W

hen there’s just a bit of a bite in the air, it’s time to get energized and have some fun. Here are some ideas for activities this fall that will get your family out and about.

Leaf Collecting Fall is the perfect time to enjoy the great outdoors. And you don’t have to venture far from home to find interesting things to do with your kids.

A walk through the park -- or even your own back yard -- can yield a wealth of seasonal fun.

“Fall walks are a terrific way to collect, identify and press leaves,” says Wendy Hogan, Kids’ Exchange guide at about. com. “It’s a great way to save your fall memories and learn about the different types of trees and leaves in your neighborhood.”

2 Balanced Living Fall 2010

To press leaves, about.com offers these instructions: • Step 1: Collect different varieties and colors of leaves while walking around in your neighborhood, avoiding any that are rotting or moldy. Do not take leaves from private property without permission.

• Step 2: Make sure the leaves are flat and dry before pressing them.

Place them between two sheets of newspaper and then under several heavy books. Leave them for 24 hours.

• Step 3: Under adult supervision, place the flattened and dried leaves between two sheets of waxed paper. Gently press the entire surface, slowly, with a medium-hot iron. Repeat with additional leaves. Allow to cool before touching.

• Step 4: Show off your collection.

Trim around the edges and affix to cards, place them in albums with tags identifying them or attach a string and hang them in the window as a suncatcher.

Here are some more suggestions for fall activities, these from FamilyFun (family.go.com): • Give your kids a blank notebook so they can keep an “autumn journal” to track temperature and weather changes. When did the leaves first begin changing color?

Provide crayons so they can make sketches and drawings of the changing leaves, or leaf rubbings by placing a leaf under a sheet of paper and rubbing over it with a crayon.

• While taking a stroll to enjoy autumn’s splendor, give your

children a paper bag to collect treasures they find along the way -- nuts, leaves, seed pods.

• You can also preserve the season by making autumn place mats.

Take the leaves your children have collected and arrange them on a piece of a paper with a photo. Include the date and other information before laminating it with clear contact paper.

Hi�ing For the more ambitious, a hiking trip to a local state park is a great way to enjoy the change in the weather. Remember to take the proper safety precautions and follow trails appropriate for the skill levels of both you and your children.

Here are a few additional hints and safety tips from the Appalachian Search and Rescue Conference and the National Park Service: • Dress for the weather.

• Let someone know where you’re hiking and when you plan to return.

• Wait for one another at forks or junctions in the trail.

• Bring plenty of water.

Whether hiking or just walking through your own back yard, Ms. Hogan says to collect some of nature’s treasures.

“While on your walks, be sure to pick up pinecones, acorns, raffia and different types of leaves to make crafts with,” she says.

“The fall migration of birds can be viewed during walks, too,” Ms. Hogan says.

Camping Camping is a great way for the family to spend time together -- without the distractions of the television, telephone and video games. Family campgrounds are located throughout the United States. They can often make

even a 30-minute drive from home seem like another world.

Remember to take along the basics when going camping. The National Park Service, through Shenandoah National Park, offers this list of items: food, tent(s), insect repellent, maps, sleeping bags and clothing (including rain gear, just in case). And don’t forget the first aid kit.

If you don’t want to venture far from home, you can still “rough it” in your own back yard. The grill is a great place to roast marshmallows.

Even camping in your living room can be a treat. Mike and Amy Nappa of nappaland.com suggest placing sleeping bags around the room, then telling stories around a “campfire” -several flashlights tied together. Eating beans and hot dogs for dinner will also add to the mood.

Fairs and Festi�als Autumn is the time when most counties and states have their fairs.

Both an educational and recreational experience, fairs offer something for most everyone, including craft exhibits, animal exhibits and games.

In addition, cities and towns across America hold a variety of festivals to celebrate everything from regional heritage to barbecue.

Contact your local chamber of commerce or state tourism board to find out what events are scheduled for your area.

Other Fun Acti�ites Short, simple trips to farms and orchards can also be fun for families.

“Of course, what would fall be without a trip to the pumpkin farm?” asks Ms. Hogan. “Kids can pick out their own pumpkins for Halloween and carve them themselves -- with some help.”

Ms. Hogan adds that there are plenty of family-oriented Halloween events in almost every community, such as haunted house tours. “Or you can make your own haunted house,” she suggests.

“If there are apple farms in the area, a trip to one in the fall is a great time to pick your own apples,” Hogan continues. “Then come home and bake special apple treats and mull some cider.”

Krames Staywell

Ma�e Intimacy a Priority With busy schedules and multiple demands, it’s easy to let your need for intimate contact with your spouse slide; but intimacy strengthens a relationship like nothing else can. No matter how busy you are with work and family obligations, spend at least one hour of private time with your spouse every day. Even if you don’t have time for romance, use the time to talk about the successes and frustrations of your day.

Find a Good Time to Tal� a�out Difficult Su��ects When you have something difficult to talk about, check with your mate for a specific time to discuss it. Resist the temptation to talk when he or she walks in the door after a hard day at work. Try choosing a subject you want to discuss, and both of you write about it for 10 minutes; then talk about it for 10 minutes. Make sure you stick to the time frame. If you need more time, agree on when you can talk about it again.

Focus Your Concerns Think about what you want to say before you begin to talk.

With sensitive topics, it might be tempting to avoid talking about what’s on your mind. Get right to the point and after you’ve stated your request, listen closely to your spouse’s reply. Stay focused on finding solutions to problems rather than on emphasizing differences.

Let Both Sides Be Heard

Communicating

Effectively

with Your Spouse

When you have a disagreement, remember that both of your needs are important. Use a firm and gentle tone of voice in stating what you need, why you need it and what you want your mate to do. However, try not to elevate your needs above your spouse’s. Listen and show that you see things from your spouse’s perspective.

Be Honest But Not Accusatory It’s easy to blame the other person when you’re angry or hurt, but blaming only invites retaliation. Talk about your feelings instead. For instance, avoid saying “You ruined the plans again. You’re always late.” Instead, using “I” statements, say: “I’m very disappointed that you were late. I was counting on you to be home in time.” This approach is less likely to provoke a defensive response and more likely to encourage an open discussion.

W���� ������� ����� ��� � ������������ �������, ���� ������������� Value Your Differences ����� �� �����. T���� ������� �������- Sometimes the differences in your temperaments and com������ ������ ��� ���� ��� ���������� munication styles will be more evident than your similarities. When you feel this way, how and what you commu���� ����� ���� ���� ������. nicate to your spouse will determine how effectively you solve your problems. Appreciate your differences and you’ll learn to work together better.

Parlay International ©2010

4 Balanced Living Fall 2010

ods,” says Mr. Bryant. “In this way, exercise functions as a positive distraction from the problems of the day that are causing your stress.”

Stress-Reduction Mo�es Almost any exercise can provide stress relief, but the following guidelines can help you find those likely to be more effective for you.

Managing Stress with

S

tress can make you feel drained, anxious, even depressed. And while there are several ways to manage runaway stress, none is as enjoyable and effective as a regular exercise routine.

“Numerous studies have shown exercise provides excellent stress-relieving benefits,” says Cedric Bryant, chief exercise physiologist for the American Council on Exercise (ACE). “And let’s face it, we all could do with less stress in our lives.”

How it Wor�s Exercise causes the brain to release endorphins, opium-like substances that ease pain and produce a sense of comfort and euphoria. It also encourages the nerve cells in the brain to secrete other neurotransmitters, such as serotonin, dopamine, and norepinephrine, which improve mood.

Deficiencies of these substances, particularly serotonin, have been linked to symptoms of depression, anxiety, impulsiveness, aggression, and increased appetite. According to a study pub-

exercise

lished in the Archives of Internal Medicine, when depressed people exercise, they increase their levels of these natural antidepressants.

According to the National Institutes of Health (NIH), exercise also improves people’s ability to relax and sleep, promotes self-esteem, and enhances energy, concentration, and memory.

Exercise also provides an outlet for negative emotions, such as frustration, anger, and irritability, thereby promoting a more positive mood and outlook.

Moderate exercise done regularly interrupts the cyclic thinking process associated with depression. A person who is worried about a particular problem may dwell at length on the problem, bringing on more worry. Depression deepens the worry, in a descending cycle. Exercise can break the cycle.

Finally, exercise helps you take time for yourself. “Whether you exercise alone or with a friend, it’s important to take time for yourself during stressful peri-

Choose an exercise you enjoy. The kinds of activities you choose depend on your physical ability as well as your preferences.

“It’s important to choose activities that are accessible and feasible for you to do regularly,” says Mr. Bryant. “You also need to determine if you want to play competitive sports, such as basketball or tennis, or if you’d rather do noncompetitive activities, such as walking, bicycling, or taking an aerobics class.”

You also should consider whether you want to do your exercise routine on your own or with others.

Exercise every day if you can. The U.S. Surgeon General’s Report on Physical Activity and Health recommends 30 minutes of activity on most, if not all, days of the week. “You’ll benefit from exercising three to five times a week, but you’ll see more consistent stress reduction if you can be physically active every day,” says Mr. Bryant.

Consider mind/body activities. In yoga and tai chi, your mind relaxes progressively as your body increases its amount of muscular work. “If you’re attracted to a spiritual component, these forms of exercise are effective for honing stress-management and relaxation skills,” says Mr. Bryant.

Wellness Library Health Ink and Vitality Communications ©2010

Fall 2010 Balanced Living 5

How to be

Thankful

this

I

Thanksgiving

t’s 11 a.m., the turkey is still frozen, the in-laws are pulling into the driveway and you still haven’t set the table. Is this what Thanksgiving is all about? If you’re feeling the pressure to have everything just right, take a few minutes to read over the following tips that will (we hope) help put the “happy” back into the holidays.

6 Balanced Living Fall 2010

Plan - But Not Too Much “I think part of the problem with holiday stress is when the holidays are really blown out of proportion and people start preparing for them so far in advance,” says Carol Goldberg, Ph.D., a clinical psychologist and president of Getting Ahead Programs, a New Yorkbased corporation that conducts workshops on wellness and stress management. “Advance preparation is nice,

but it shouldn’t take over your whole life. You shouldn’t be so focused that afterward you’re going to feel somewhat let down because the celebration didn’t match your expectations.”

Put it in Perspecti�e “I think it’s important to put the holidays into perspective,” says Dr. Goldberg. “Be realistic. I mentioned that preparation shouldn’t be such that it

takes over everything, but you should be prepared.” She suggests making lists -- a different one for each event, celebrations and gifts. “That’s another thing you can do so you won’t feel overwhelmed, and that will reduce your level of stress,” she says.

Share the Wor� If you have people coming over for dinner or a celebration and they offer to bring something, let them, recommends Dr. Goldberg. “You’ll have less stress and people will feel that they’re doing something worthwhile and useful,” she says.

She adds that there’s nothing wrong with buying some of the food, if you can afford it, or considering a caterer.

“Today, lifestyles are much more pressured than they were years ago. We shouldn’t try to replicate the kind of celebration we grew up with,” says Dr. Goldberg.

Being the host or hostess during the holidays can be a stressful role. Dr. Goldberg suggests sharing preparation and cleanup with others. “Hiring help if you can afford it can make celebrations less stressful. Otherwise, if guests ask how they can help, see if a few could arrive earlier to help set the table or stay afterwards to help with the cleanup,” she says. “It’s very hard to get up the next day to a dirty kitchen with all kinds of food already caked on.

Let them know in advance so they can set their schedule accordingly.”

Start New Traditions “Ask the people coming to your celebration what they really want to do,” says Dr. Goldberg. “It’s very possible they don’t want to come and get stuffed with lots of calories. They might not even want to have turkey -- they may want to have some ethnic food, like Chinese. There’s nothing that says it has to be turkey.”

Although Dr. Goldberg says there is something to be said for tradition,

not everyone wants the same kind of celebration. “Some people might not want to stay home, they might want to go to a restaurant, and there’s nothing wrong with that,” she says. “They may not want to sit at home and watch football games, they may want to watch something else or do something else.”

If You’re Alone

Tra�el Wisely

“Another thing I think is nice is to volunteer for part of the day in a hospital or soup kitchen, because you’re doing something worthwhile, and you’re probably not going to feel as sorry for yourself when you see people who are worse off than you,” she says.

Most everyone wants to go home for Thanksgiving, and most everyone chooses the same day to do it -- the day before the holiday. Dr. Goldberg suggests leaving on Tuesday and returning on Saturday to avoid the Wednesday through Sunday crowds.

“You may even be able to save some money,” she says.

All in the Family “Another thing which people today find very stressful, because there are so many divorces, is the reconstituted family structure,” says Dr. Goldberg.

“Holiday time tends to be family time, so people who are divorced have to face ex-in-laws and ex-spouses, and that can be very difficult.” If you’re divorced or separated, and your children are splitting the holiday between both parents’ homes, make arrangements to pick up or drop them off at a neutral location, says Dr. Goldberg.

When it comes to conflicts with parents or siblings, Dr. Goldberg says to keep in mind it’s only for a few days.

“It’ll be over soon,” she says. “If you see the time as limited, it’s easier to take.”

Holidays can be difficult times when a close friend or family member has passed away. Setting aside some time to talk about the deceased person and share memories of them is one way of coping. “But move on,” says Dr. Goldberg. “Spend maybe a half-hour discussing this person and then stop that conversation and go on to the rest of the celebration.”

Holidays are also difficult for people who are alone. “If people are single or far from their families, they could celebrate with friends. Friends are often a substitute for family,” says Dr. Goldberg. If you know several other people who are also alone, put together a group and share the holiday together.

E�ercise Away Your Stress “Exercise is a physical outlet for emotional stress,” says Richard Cotton, an exercise physiologist and former spokesman for the American Council on Exercise. “It’s a form of release.”

Although there isn’t one type of exercise that’s right for everyone, Mr. Cotton says that keeping your body in shape or keeping some level of conditioning can be beneficial when it comes to managing stress. “It’s physical movement to help resolve the distresses that are building within,” he says. “When we keep ourselves in shape, we’re more tuned up and we feel better, and when we feel better, we’re more able to cope with the stresses of the holidays.”

As with other aspects of the holidays, planning is important with exercise, too. “Preparing the mind can help enormously,” says Mr. Cotton.

He warns, however, against making stress-relieving exercises a stress in themselves. “Figure out what’s realistic, when you can and can’t exercise, and do your best to stick with that,” he says. “Avoid making the guilt of not exercising an additional stress. Plan and make realistic expectations of yourself.

It can certainly make a huge difference.”

Krames Staywell

Fall 2010 Balanced Living 7

Balancing Your Two Lives -

Home & Work A

mong the essential ingredients of a balanced life are meaningful activity, physical and mental health, satisfying relationships, and peace of mind. To achieve that balance, you must successfully juggle the demands of your work, personal life, family, and relationships.

“If you’re spending too much time working, and your personal time disappears, it’s likely you’ll become exhausted, stressed, and irritable,” says Bee Epstein-Shepherd, Ph.D., a psychologist in Carmel, California.

“Each of us has an average of 112 waking hours a week in which to satisfy all of our responsibilities. The more successful we are at completing our work and taking time for ourselves on a regular basis, the more often we’ll feel satisfied and in control of our lives.”

Professional Balance Dr. Epstein-Shepherd says you should do three things every morning to start your workday with a sense of balance and purpose: • Eat breakfast • List your daily goals • Determine your top priorities to plan your day

8 Balanced Living Fall 2010

“When setting your goals for the day, ask yourself, ‘If only one thing could be done today, which activity would it be?’ The answer should be your top priority,” she says. “To build your list, ask yourself, ‘If only one more thing could be done today, what should it be?’ It’s best to prioritize your list according to importance, not how easily a task can be completed.”

You may find you feel out of balance when your workspace is disorganized.

The following organizing system can make it easier for you to find things you need when you need them: • Arrange a specific place for files and tools and put them back after you use them.

• Don’t use your desktop for storage. It should hold only those items you use every day.

• Create a workable filing system to avoid paperwork pileup.

• Use color coding. It makes any item easier to find.

• Don’t save everything you think you might need someday. Clutter makes it more difficult to find what you really need.

• During the last ten minutes of every workday, make a list of

what you have accomplished.

“Give yourself credit for what you get done each day, and you’ll go home with a sense of completion instead of frustration about what you didn’t get done,” Dr. EpsteinShepherd says.

• Then, outline what you need to tackle tomorrow.

• Finally, make a list of the workrelated problems you could be taking home. “Then tear up the list and throw it away to rid your mind of unfinished business and worries,” she says. “Doing so will help you make a clean transition to your personal and home life.”

Personal Balance The greatest challenge for many of us is to carve out time for ourselves despite the unceasing demands of work, family, and relationships. “But it’s imperative you make time for rest and relaxation,” Dr. Epstein-Shepherd says.

Begin by setting aside the equivalent of an hour a day in which you do things you want to do. You can schedule that hour before or after work. Treat these appointments with yourself with as much respect as you would a meeting with a client or supervisor. Studies have found that people who take time for physical and mental rejuvenation accomplish more and are happier than those who don’t take the time.

Creative people often get their best ideas while taking a walk, gardening or taking part in activities not related to work. “People who use their evenings, weekends, and vacations for personal rejuvenation are more energetic and productive at work and play because they’re living a life that is in balance,” Dr. Epstein-Shepherd says.

Wellness Library Health Ink and Vitality Communications ©2010

Seasonal Recipe

Butternut Squash and Apple Soup

Celebrate the cool fall nights with this creamy soup packed with Vitamin A.

Ingredients • • • • • • • •

1 medium butternut squash 1 acorn squash 3 tablespoons olive oil 1 large onion, chopped 3 garlic cloves, minced 1 tablespoon minced fresh ginger 1 teaspoon curry powder 2 Granny Smith apples, peeled and cubed

• • • • • • •

1/3 cup apple cider 1/3 cup vinegar 5 cups vegetable stock 1 teaspoon salt Fresh-ground black pepper to taste Pince cayenne (optional) Greek yogurt (for toppingoptional)

Preparation 1. Preheat oven to 400F. Halve the squash and lay them cut side down on baking sheets. Roast them for 45 minutes or until the flesh is soft. Let squash cool about 15 minutes then scoop out and discard the seeds. With a large spoon, scoop the squash flesh into a bowl.

2. Heat the oil in a medium saucepan over medium heat. Add the onion. Saute for 5 minutes, stirring frequently until softened. Add the garlic, ginger, and curry powder and cook, stirring constantly, for 1 minute. Add the apples, apple cider, and vinegar, and simmer for 10 minutes, until the apples have softened.

3. Puree the squash and vegetable stock in batches in a blender. Transfer the squash mixture to a large saucepan, then puree the apple/cider/vinegar mixture, and add to the pureed squash.

4. Heat the soup of medium heat, without boiling, and season with the salt, pepper, and, if you like, cayenne.

Ladle the soup into bowls and serve immediately. If desired, top with a dollop of Greek yogurt for a creamier texture.

More Produce in Season...

sweet potatoes mushroomspomegranate leeks potatoes apples grapes cauliflower brussels sprouts

broccoli

pears

Fall 2010 Balanced Living 9

Stay Warm, Save Money No-Cost and Low-Cost Tips to Save Energy This Winter

H

ere you’ll find strategies to help you save energy during the cold winter months. Some of the tips below are free and can be used on a daily basis to increase your savings; others are simple and inexpensive actions you can take to ensure maximum savings through the winter.

If you haven’t already, conduct an energy assessment to find out where you can save the most, and consider making a larger investment for long-term energy savings. Also check out no-cost and low-cost tips to save energy during the spring and summer.

Ta�e Ad�antage of Heat From the Sun

•

Open curtains on your south-facing windows during the day to allow sunlight to naturally heat your home, and close them at night to reduce the chill you may feel from cold windows.

Co�er Drafty Windows •

•

Use a heavy-duty, clear plastic sheet on a frame or tape clear plastic film to the inside of your window frames during the cold winter months. Make sure the plastic is sealed tightly to the frame to help reduce infiltration.

Install tight-fitting, insulating drapes or shades on windows that feel drafty after weatherizing.

• Find out about other window treatments and coverings that can improve energy efficiency.

Ad�ust the Temperature •

When you are home and awake, set your thermostat as low as is comfortable.

10 Balanced Living Fall 2010

When you are asleep or out of the house, turn your thermostat back 10°–15° for eight hours and save around 10% a year on your heating and cooling bills. A programmable thermostat can make it easy to set back your temperature.

• Find out how to operate your thermostat for maximum energy savings.

• Also see ENERGY STAR's June 5, 2008, podcast for video instructions on operating your programmable thermostat.

Find and Seal Lea�s •

Seal the air leaks around utility cut-throughs for pipes ("plumbing penetrations"), gaps around chimneys and recessed lights in insulated ceilings, and unfinished spaces behind cupboards and closets.

• Find out how to detect air leaks.

• Learn more about air sealing new and existing homes.

• Add caulk or weatherstripping to seal air leaks around leaky doors and windows.

• Find how to select and apply the appropriate caulk.

• Learn how to select and apply weatherstripping.

Maintain Your Heating Systems • Schedule service for your heating system.

• Find out what maintenance is required to keep your heating system operating efficiently.

• Furnaces: Replace your furnace filter once a month or as needed.

• Find out more about maintaining your furnace or boiler.

• Wood- and Pellet-Burning Heaters: Clean the flue vent regularly and clean the inside of the appliance with a wire brush periodically to ensure that your home is heated efficiently.

• Find other maintenance recommendations for wood-burning and pellet-burning appliances.

Reduce Heat Loss from the Fireplace • Keep your fireplace damper closed unless a fire is going. Keeping the damper open is like keeping a window wide open during the winter; it allows warm air to go right up the chimney.

• When you use the fireplace, reduce heat loss by opening dampers in the bottom of the firebox (if provided) or open the nearest window slightly—approximately 1 inch—and close doors leading into the room. Lower the thermostat setting to between 50° and 55°F. • If you never use your fireplace, plug and seal the chimney flue.

• If you do use the fireplace, install tempered glass doors and a heat-air exchange system that blows warmed air back into the room.

• Check the seal on the fireplace flue damper and make it as snug as possible.

• Purchase grates made of C-shaped metal tubes to draw cool room air into the fireplace and circulate warm air back into the room.

• Add caulking around the fireplace hearth.

• Find out more techniques to improve your fireplace or wood-burning appliance's efficiency.

• Learn tips for safe and efficient fireplace installation and wood burning.

Lower Your Water Heating Costs Water heating can account for 14%-25% of the energy consumed in your home.

• Turn down the temperature of your water heater to the warm setting (120°F). You'll not only save energy, you'll avoid scalding your hands.

• Find other strategies for energy-efficient water heating.

Lower Your Holiday Lighting Costs • Use light-emitting diode—or "LED"—holiday light strings to reduce the cost of decorating your home for the winter holidays.

• Learn about the advantages and potential cost savings of LED holiday light strings.

• Find manufacturers and brands of ENERGY STAR®-qualified decorative light strings.

U.S. Department of Energy

Weatherization Assistance Program The Weatherization Assistance Program (WAP) enables low-income families to permanently reduce their energy bills by making their homes more energy efficient. Funds are used to improve the energy performance of dwellings of needy families using the most advanced technologies and testing protocols available in the housing industry.

The U.S. Department of Energy (DOE) provides funding to states, U.S. overseas territories, and Indian tribal governments, which manage the day-to-day details of the program. These governments, in turn, fund a network of local community action agencies, nonprofit organizations, and local governments that provide these weatherization services in every state, the District of Columbia, U.S. territories, and among Native American tribes.

The energy conservation resulting from these efforts of state and local agencies helps our country reduce its dependence on foreign oil and decrease the cost of energy for families in need while improving the health and safety of their homes. During the past 33 years, WAP has provided weatherization services to more than 6.4 million lowincome households. Families receiving weatherization services see their annual energy bills reduced by an average of about $437, depending on fuel prices. Because the energy improvements that make up weatherization services are long lived, the savings add up over time to substantial benefits for weatherization clients and their communities, and the nation as a whole.

For more information, visit: http://www1.eere.energy.gov/wip/wap.html

Y

oga -- think of it as controlled stretching with a dash of meditation -- has caught the fancy of Americans from ages 19 to 90. Originating in India and a traditional part of the Hindu religion, the goal of yoga is peacefulness of body and mind. There are several types of yoga; some focus on slow stretching, others are fast paced exercise programs. The most common type practiced in the U.S. is hatha yoga. Hatha yoga combines breathing exercises and physical postures.

According to health care providers who recommend it for their healthy patients, yoga:

Yoga

The Ancient Art of Stretching

Yoga’s Ancient History

Increases Fle�i�ility Hatha yoga postures are held for varying lengths of time using gravity, leverage and tension to stretch and tone muscles. By stretching muscles, ligaments and tendons, yoga improves flexibility, a vital but often neglected ingredient of fitness.

Reduces Stress The deep breathing and meditation characteristics of yoga help reduce stress, relax the body, and increase circulation. A study published in the Journal of the Royal Society of Medicine found that a 30-minute yoga routine increased volunteers’ perceptions of mental and physical energy and

Yoga was first practiced in India at least 3,000 years ago.

But it was not until 1893 that yoga officially arrived in the West following a speech in Chicago by a young Indian monk, Swami Vivekananda, who spoke of yoga’s philosophy of harmony and balance.

The word yoga, in fact, comes from a Sanskrit word meaning “yoke” -- to bring together. In the West, hatha yoga -the yoga of physical postures -- is the most popular of the discipline’s many forms.

Yoga reduces stress, and helps relax not only the body, but also the mind. Research has found that stress is a contributing factor in disease.

Ready to Try It? It’s easy to try a few elementary yoga poses. Just make sure you work at your own pace and only stretch as far as you feel comfortable. Some yoga postures can put strain on joints and the back. Check with your health care provider before beginning especially if you have joint problems, a history of low back or neck pain, heart disease, high blood pressure and osteoporosis. A yoga session starts out slowly with a period of quiet calming, followed by a warm-up. From there you move through a series of postures, then finish with a period of quiet relaxation. Experiment with the beginning poses described below, using a pillow to help you sit on the floor, a tie to help you reach your feet, or a wall for extra support for your back.

Forward E�tension Stand straight with your feet together. Breathe deeply and lift your arms overhead, stretching the entire trunk up.

Bend forward from the hips, placing your hands on your knees or shins. Stretch the belly, chest, and head toward the legs. Hold for 20-30 seconds and inhale to come up. Relax.

12 Balanced Living Fall 2010

Co�ra Lie face down, forehead against the floor. Place your hands under your shoulders with your elbows tucked against your body. Spread your fingers. As you breathe in, raise your head and upper chest off the ground, then push against the floor with your hands, arching up until your navel is almost off the floor. Arch your head and neck backward. Continue to breathe. Hold for 20-30 seconds. Slowly reverse until your body is flat on the floor.

Relax.

Head to Knee Pose Sit straight with your legs in front of you (place a pillow beneath your hips for additional comfort). Bend your left leg, bringing the sole of your left foot to the inside of your right thigh. Stretch your arms overhead.

Bend forward from the hips, extending toward the right leg. Continue to breathe. Hold for 20-30 seconds and inhale when coming up. Repeat on the other side.

Wellness Library Health Ink and Vitality Communications ©2010

Food allergyQuiz

O�� ��� �� ����� ������ ��� ���� ���� ���� � ���� ������� �� ���� ���� ������ ����� ���� ������� � ������ ������ ��� � ���� �������. B�� �� ���� ���� ������ ������ ���� ��������� �� ����? O� ����� ���� ���� � ���� ����������� �������? T� ���� ��� ���� ����� ���� ��������� ��� ������������, ���� ���� ����, ����� �� ����������� ���� ��� N������� I�������� �� A������ ��� I��������� D�������.

1. Although many people think they or their families have food allergies, only about three percent of children have proven allergies to food. a. True b. False 2. A food intolerance is potentially more serious than a food allergy. a. True b. False

3. True food allergies tend to run in families with food allergies -- or families with other kinds of allergies, such as hay fever or asthma. a. True b. False

4. Thoroughly cooking a problem food will eliminate the chance of it causing an allergic reaction. a. True b. False 5. An allergic reaction to food can continue for up to eight hours. a. True b. False 6. Although an allergic reaction to peanuts can be serious or even fatal, children often outgrow this allergy. a. True b. False 7. People who are allergic to ragweed should avoid eating cantaloupe, particularly during ragweed season.

8. Sometimes a case of food poisoning can mimic the symptoms of a food allergy. a. True b. False 9. Milk and milk products are another common cause of food allergies. a. True b. False

10. The only way to treat a food allergy is through food avoidance. a. True b. False

Answers found on the following page...

a. True b. False Fall 2010 Balanced Living 13

Quiz Answers 1. True. And among adults, the incidence of clinically proven food allergies drops to about one percent of the population.

2. False. A food allergy, or hypersensitivity, is an abnormal response to a food that is triggered by the immune system.

The immune system is not responsible for the symptoms of a food intolerance, even though these symptoms can resemble those of a food allergy.

It is extremely important for people who have true food allergies to identify them and prevent allergic reactions to food because these reactions can cause devastating illness and, in some cases, be fatal.

3. True. Also, someone with two allergic parents is more likely to develop food allergies than someone with one allergic parent.

4. False. Food allergens (the food fragments responsible for an allergic reaction) are proteins within the food that usually are not broken down by the heat of cooking or by stomach acids or enzymes that digest food. As a result, they survive to cross the gastrointestinal lining, enter the bloodstream, and go to target organs, causing allergic reactions throughout the body.

5. False. An allergic reaction can start within a few minutes to an hour after you eat, and the symptoms can change as the food passes through the body. A person may first expe-

14 Balanced Living Fall 2010

rience itching in the mouth as he or she starts to eat the food. After the food is digested in the stomach, abdominal symptoms such as vomiting, diarrhea or pain may start. When the food allergens enter and travel through the bloodstream, they can cause a drop in blood pressure. As the allergens reach the skin, they can induce hives or eczema, or when they reach the lungs, they may cause asthma.

6. False. Children are more likely to outgrow allergies to milk or soy than allergies to peanuts, fish or shrimp.

7. True. This is called "cross-reactivity." People with ragweed allergies often find that eating cantaloupe will produce an intense itching in the mouth. Another example of cross-reactivity: A person allergic to shrimp may also be allergic to lobster, crab and crayfish.

8. True. Bacterial contamination in meat can cause what appears to be an allergic reaction -- but it's really a form of food poisoning. Also, foods such as wine and cheese contain high levels of a chemical called histamine, which produces an allergic-like reaction in some people. This reaction is called histamine toxicity.

9. False. This reaction is really a food intolerance called lactase deficiency, affecting at least one out of 10 people.

Lactase, an enzyme in the lining of the gut, breaks down lactose, which is in milk. If a person does not have enough lactase, the body cannot digest the lactose in most milk products. Instead, the lactose is used by bacteria, gas is formed, and the person experiences bloating, abdominal pain and sometimes diarrhea.

10. True. Once a patient and the patient's doctor have identified the food to which the patient is sensitive, the food must be removed from the patient's diet. To do this, patients must read lengthy, detailed ingredient lists on each food they are considering eating. Many allergy-producing foods such as peanuts, eggs and milk can appear in a variety of foods. Peanuts, for example, are often used as a protein source and eggs are used in some salad dressings.

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