new yearWith so many external pressures can any of us be truly happy? As we welcome in a new year, Rachel Kelly suggests small changes to your life that can have a huge impact on your outlook

Below is a portion of Rachel Kelly’s article, “New year, new you – how to be happy”.  To read her complete article click here.

What’s top of your list of new year resolutions for 2016? Do more exercise? Eat better? Spend more time with your children? Find a fulfilling career? How about ticking all your boxes and simply be happy?

Sadly, you can’t simply ‘become’ happy. Happiness is often an indirect consequence of our actions and the way we think. However, the good news is that making even the smallest adjustments can help us attain that elusive state we all aspire to.

Here are some simple changes we can all make to our lives to improve our state of mind.

Slow down

We are human beings, not human doings and it’s very easy to forget that in the frenetic world in which we live. Make a point of setting aside time for a night off and defend space in your diary for doing nothing at all. And if you suffer from FOMO (the fear of missing out), recalibrate and think of it instead as the joy of missing out. A night in can be just what the doctor ordered to maintain a sense of control over busy lives.

Be mindful

Build a ‘mindful’ activity into your day. It can be any routine activity you perform amid the haste of the day, like hand washing. Slow down and give the task your full attention. You’ll soon start appreciating these small moments of stillness.

Unplug

The strong glare of a phone’s backlight isn’t conducive to deep sleep. I have instated a wind-down hour before bedtime in which the phone is firmly it its charging station. It’s all about creating the right conditions for your body to feel relaxed and able to sleep.

Declutter

Clearing cupboards helps give you a sense of control and owning your own space. It can be life-changing as Marie Kondo maintains in The Life-Changing Magic of Tidying: A simple, effective way to banish clutter forever. It also helps you enjoy the objects that you’ve consciously decided to keep instead of relegating them to the status of just more stuff.

Exercise

Breaking a sweat, ideally first thing in the morning, releases endorphins and sets you up for the day. Lack of exercise can leave you feeling sluggish and lethargic, so, if you can, start your day right.

Choosing your New Year’s Health ResolutionThis is that time of year when, individuals make various resolutions with the objective of getting rid of a bad habit and replacing it with good/healthy habit.  However, it is also a fact that most of the time people are not able to follow through on their resolutions.

The main problem is in the practical implementation of the resolutions.  People generally are eager to make resolutions but as soon as the time comes to get started, they begin to think of justifications why they should not continue and ultimately give up and in some cases before they have even started.  (You know who you are!)

Remember that it will be easier to incorporate and keep a small change rather than 1 huge generic goal such as “I want to lose weight”.

Listed below are 9 tips to help you achieve a healthier lifestyle.  Pick one tip and work on that one for 6 weeks.  Every 6 weeks add another tip to your daily routine and work on that for 6 weeks… before the end of 2016 you will have incorporated all 9 tips and will be living a healthier lifestyle.

Eat at least 5 servings of fruits and vegetables per day.

A serving size is: half cup of cooked vegetables, one cup of raw leafy vegetables or one small whole fruit.

Increase your fluids and decrease your coffee intake. 

Aim for 6 to 8 glasses of fluids per day. Have plain or lemon water, unsweetened juice, skim milk, or herbal tea, and keep the coffee to 1 or 2 cups a day.

Exercise on a regular basis.

An ideal combination includes aerobic exercise, weight-training, yoga, stretching, and recreational activities, such as dancing and swimming. Get exercise during your regular daily activities by walking at lunch and taking the stairs instead of the elevator.

Reduce the “bad” fats.

Reduce the amount of saturated fats and trans fatty acids in your diet. Saturated fats are found in animal products such as meat and processed foods. Processed foods contain trans fatty acids and partially hydrogenated oils. So limit your processed foods and cook with olive and canola oils.

Chew your food!

Many digestive problems such as bloating, gas, and stomach discomfort can be alleviated by taking the time to carefully chew food.

Limit your intake of sugar.

Sugar increases triglycerides, cholesterol, and insulin, and can impair the immune system. Check food labels and look for hidden sugars (corn syrup, sucrose, glucose, and lactose).

Make relaxation a regular part of your life

Chronic stress can lead the way to a weak immune system, high blood pressure, and many other conditions. Proper breathing and meditation are effective ways of coping with stress.

 Make sleep a priority.

Restful sleep is essential for a fully functioning mind and body. This means avoiding caffeine and alcohol, which can disrupt sleep. In addition, sugary snacks before bed can affect blood sugar levels and disturb sleep.

Develop and nurture your support network.

Maintain meaningful and fulfilling relationships with family and friends. These relationships nourish our heart, body, and soul.

Remember it’s never too late to start again.  It’s your life, take charge and decide who you want to be.

christmas11Written by Alice G. Walton

If you’re not a big fan of the holidays, don’t worry – you’re not alone. This time of year can spark all kinds of unexpected reactions and behaviors in even the most well-adjusted among us. There’s the loneliness, the anxiety, the guilt, the overindulgence (which can also lead to guilt), and, of course, the bitterness. And to top it all off there’s the looming New Year, which is always disturbing since it hits us with the pressure of developing good habits right after we’ve fully exercised our bad ones.

So, let’s be honest about how easy it is to get wigged out this time of year. Here are some of the common holiday pitfalls, mental and physical, which many of us encounter in some shape or form. And, so as not to be too Grinchy about it, there’s also a bit on how to avoid them – or at least, manage them more effectively when they come your way.

1. Overeating
This is the queen mother of the bad holiday habits. Most of us pack on a few pounds in the Halloween-to-Christmas stretch, but it doesn’t have to be that way, even at food-centric holiday gatherings. Forbes contributor David DiSalvo, who wrote Brain Changer, says that there’s one trick researchers discovered in a 2010 study that can help people avoid holiday bingeing – and it’s simply to visualize the bingeing before you do it. “When you see something you’d like to gorge on but know you shouldn’t (let’s say a big bowl of M&Ms),” says DiSalvo, “try visualizing yourself eating the M&Ms – as many as you care to shovel into your mouth, being careful not to spare any details about how incredible they taste. The research predicts that afterwards you’ll eat less of the candies than you would have if you’d given in to your original desire to gorge without playing the mind trick.” It sounds counterintuitive, but giving your brain that imaginary taste of the hedonism it so desires can actually fulfill the craving. So give it a try, and see if it does the trick.

2. Holiday Depression
With all the pressure to be happy this time of year, it’s not hard to be depressed. This is especially true if you don’t have exciting plans, or any plans. On the other end of the spectrum, having too much to do can also be mentally depleting. Psychologist Suzanne Roff-Wexler, PhD, says that though it can be tough to tease apart all your feelings at this time of year, the holidays – with all their demands and stressors – are classic triggers for anxiety and low mood. “The holiday period can be stressful…. Parties, gift giving, food and alcohol intake, time demands and deadlines add to the stress. In addition to stress, some begin to feel a sense of sadness and loss – psychologists think of this as ‘holiday blues,’ which is time-limited and not in itself clinical depression. As the holidays end, the blues typically recede.”

She adds that if the sadness sticks around for weeks or months after the holidays end, it could be actual depression, which needs treatment. But if it’s just depression about the fact that the holidays, well, exist, then the solution is pretty simple: Just power through them. Being social as much or as little as you want to, taking time for yourself to recoup and re-center, and practicing a little gratitude about the good things in your life (even if it’s just that the holidays will be over soon) are all powerful methods for coping. Roff-Wexler says that all the holiday hoopla “can take a toll on your mind and body…So don’t isolate. Seek connection and support.” Most of all, take heart: They’ll be over soon.

3. Overspending and Debt
Advertisers take no prisoners when it comes to pushing the holidays on us these days, which can make it easy to get sucked in to overspending. Though it’s great to be generous with your loved ones, if you’re able, a lot of us just do too much. Period. Going into a lot of debt for the holidays is not a good idea, since you’ll pay the price, literally, for months or years to come. Only get gifts for those in your immediate circle of friends and family, and cards for the outer circle. And try, if you can, to pay for most things outright, rather than with credit cards. It may not be completely possible to avoid debt, but a little is better than a lot.

4. New Year’s Eve Dread
An especially grating reality of the season is that the New Year is lurking just around the corner. Although this can be a nice time of the year to start over for some people, others just feel a sense of doom, whether it’s about New Year’s Eve, having to hear Auld Lang Syne, or the New Year itself. There’s lots of research suggesting that most people fail their New Year’s resolutions by about week two, and this just gets things off to a bad start. But if you’re a secret New Year’s hater, take heart: There are many of us out there, and there are some simple solutions to avoid the New Year’s stress.

One way is simply not to make any resolutions in the first place. There’s no reason to start a new lifestyle habit or kick an old one on January 1st. Do it when you’re good and ready. And if you are going to make changes, think deeply about why you’re doing it. If you’re just saying you want to lose weight because you know you “should,” go a little further into your motivations. Are you doing it for your kids? Maybe it’s because you want to be able to get down and play with them better, or be around for them longer. Writing out the things that are really driving you can help you remember (especially during times of weakness) why you’re making changes in the first place.

Taking baby steps – really small and regimented ones – is another trick for making changes actually happen. Marian Margulies, PhD, a child and adult psychologist in Manhattan, says make specific, small steps, rather than sweeping, general statements. “Rather than say you will lose weight, you might say, ‘I will join a gym this week.’ Next week, ‘I will go at least one time,’ and then twice the week after. A loftier goal to aspire to can be going two to three times a week to the gym.” But that can come later – first break down your goal, and create manageable, teeny steps to get it going.

5. Kids Will Drive You Crazy
A major problem with the holidays is the kid pressure. “Parents often complain to me that their kids demand the latest hot item,” says Margulies. “with the rationale, ‘all my friends got it!’” But she says do not fall into the “but he’s getting it!” trap. And stay strong. “Much as they won’t admit it, children appreciate gifts of time and thoughtful presents and the price tag does not have to factor in here. If your child longs for a gift that is beyond your budget, you might say, ‘this is what I can do’…. Meaningful gifts might include taking your child to a special show followed by dinner at their favorite restaurant. A gift packed with meaning and special thought goes a longer way than spending excessively on items popular this time of year.”

Stress to your kids the real things – the value of family time, gratitude, and helping others who may not have as much. Of course, they may not like you at the time (they may actually hate you a little), but in the long-run, they’ll be the better for it.

6. The Holiday “Attitude”
People who go holiday-crazy can feel a kind of anticlimax or emotional emptiness during or after. “Advertisers show us a Christmas season full of romance, extravagant wealth, wholesome family cohesiveness, and major celebrations with friends that can cause you to feel inferior by not living up to a hyped image,” says Roff-Wexler. But if you’re not feeling everything you think you “should,” don’t overdo it by faking it. “One danger is in trying to overcompensate with an attitude of entitlement that’s obnoxious! The media’s image of the holidays can also underscore feelings of loneliness and low self-esteem.” Remembering what the holidays are actually about – family, love, togetherness, re-centering (and other things, depending on your religion) – is important in making through the season in one piece.

7. Household Accidents and ER Visits
The guy dangling by his foot by the Christmas lights he’s trying to hang on the roof is a classic holiday image. And it’s actually not so farfetched: Household accidents increase quite a lot around the holidays, as do ER visits. The CPSC.gov estimates 15,000 holiday-related accidents, with at least 12,000 ER trips. So be careful, and take care of yourself and your kids, so you don’t end up spending the holidays at the hospital.

8. An Eggnog to Take the Edge Off?
Drinking too much is pretty common around the holidays, whether it’s to celebrate the festivities or take the edge off schmoozing with colleagues or family members you’d rather not be spending your free time with. Constance Scharff, PhD, Senior Addiction Research Fellow and Director of Addiction Research for Cliffside Malibu, points out that at this time of year, “it’s not just those with drinking problems who overindulge. Those who do not often drink can find themselves having a little too much at parties, when they’re having fun or when they are under stress. A good rule of thumb is not to drink alcoholic beverages at all at a work gathering. That is not the place to tie one on.” She says that a good rule of thumb is to limit yourself to two drinks total, and no more than one an hour, at social functions.

9. The Holiday Office Minefield
Another classic and oft-dreaded event is the Holiday Office Party, which is even riskier if it offers endless free drinks. Roff-Wexler points out that ending up in bed with your colleague is no way to end the year. “Holiday office parties can be dangerous when potentially decreased inhibition leads to detrimental personal and/or professional consequences such as inappropriate workplace affairs, bullying, or competition. You can also damage your reputation with a drunken ego.” Use the two-drink rule to get through this one, or even better to ensure your reputation – don’t drink at all.

10. Family Stress
If you have a great, supportive, sane family, by all means skip ahead. For many people, spending time with the family or extended family is a mixed blessing, or just incredibly painful. Getting quizzed by Aunt Mildred about your relationship status, your job, or your irritable bowel syndrome are just some of the reasons we hate holiday gatherings. Drinking to get through these get-togethers is not the best way (refer to #8). If you’re in the “I can’t stand my family” boat, making an appearance for a little bit, making the rounds, and then politely skipping out, saying you have another commitment to get to, is a better (and mentally healthier) way to get through it.

11. Unrealistic Expectations
And on the flipside, let’s be honest, the holidays don’t make everything better like they do in the movies. “We like to think that this year is going to be different,” says Scharff, “that the uncle who is an alcoholic will somehow not be inebriated at Christmas dinner, or the work holiday party that is always stressful and awkward will somehow magically change.” But things don’t usually work out like they do in A Christmas Carol, and acknowledging that reality is much healthier than hoping for a scenario that is probably not going to happen. “People and situations are what they are – and we need to recognize that going into the season,” says Scharff. “If we adjust our expectations, we’ll have a better time enjoying the gifts of the season.”

12. Being A Mall Santa
Tens of thousands of kids sit on Santa’s lap every year in the mall or department store. Forbes editor Dan Bigman wondered whether mall Santas might pose any health risks. While there’s no hard science on the subject (that I’ve found anyway), considering how many children he comes into contact with every day, it’s certainly plausible. Among the possibilities, Mall Santa could be a carrier for viruses (the common cold, flu, and stomach flu), bacteria (staph), and larger creepy-crawlies that it’s better not to even think about.

Aside from the organisms your kid might be contracting, the experience of waiting in the mile-long Santa line is enough to stress out any sane adult. But just as with any other item in the Holiday Unhappiness arena, just breathe through it, and accept it for what it is. Don’t hope for too much, but don’t freak yourself out preparing for the worst. And keep in mind the most comforting advice of all: It’ll all be over soon.
Follow on @alicewalton or Facebook.

ExteriorDiversified Health is actively recruiting to add an additional part time Acupuncturist to join our multi-disciplinary team. This opening is for Wednesdays and Sundays. The successful candidate must be proficient with time management, and comfortable working in a collaborative and professional work environment.

Our multi-disciplinary clinic is located in the heart of downtown Victoria, in the iconic Mosaic Building at 1063 Fort Street.

Key Qualities:

  • Ability to work with clinic staff  & practitioners
  • Cheerful, outgoing demeanor
  • Able to work Wednesdays & Sundays
  • Maintain the organization of treatment rooms and clinic
  • Dedication to high quality service,
  • Maintain a professional appearance and demeanor

Diversified Health Clinic provides all reception services, patient billing, and inclusion in our advertising, marketing, and website.  All practitioner supplies for the room will be provided by the clinic.

Compensation:  competitive, percentage based contract.

Please submit your resume either in person to our offices at 1063 Fort Street or via email to dsteel@diversifiedhealth.ca attention to Dawn Steel, Clinic Manager.

homemade-yogurtWritten By Kristen Mancinelli

First of all, what the heck is yogurt? Yogurt is a fermented milk product that has been used for centuries to preserve liquid milk from spoilage. Like milk, yogurt contains important nutrients such as protein and calcium. Traditional yogurt is made by adding two bacterial cultures (Lactobacillus bulgaricus and Streptococcus thermophilus) to milk to “ferment” the lactose into lactic acid, giving the product a tart, sour flavor and creating the thick consistency with which we are all familiar. If the yogurt is chilled rather than heated after fermentation, the bacteria remain alive and the product can be labeled as containing “live” or “active” cultures, which makes it a probiotic (i.e., good for your gut). Studies show that live, active probiotic cultures can improve digestive health and regulation of the immune system. The practice of choosing a healthy yogurt is all about checking the nutrition facts (paying attention to added sugars and protein content) and the ingredient list (to avoid additives and sweeteners). While common ingredients like pectin and guar gum are derived from plant sources, their presence is a sign of a poorer-quality product. Sugar will show up in most flavored yogurts, so you might consider choosing a plain yogurt and adding your own fruit or berries. If you are choosing a flavored yogurt, seek one with a low sugar content. Synthetic sweeteners like high-fructose corn syrup should be completely avoided. Additionally, choose organic whenever possible. If organic is not an option, look for the words “rBGH-free,” “hormone-free” or “grass-fed” on the label.

Whole-Milk (Full-Fat) Yogurt

Although current nutrition recommendations still steer consumers toward lower-fat dairy products, recent studies are beginning to show less of an association between dietary fat intake and heart disease, although more research needs to be done. In one recent study published in 2013 in the Scandinavian Journal of Primary Health Care, of over 1,000 Swedish men aged 40-60, researchers found that those who consumed high-fat milk, butter and cream were significantly less likely to become obese over a period of 12 years compared with men who never or rarely ate high-fat dairy. Another 2013 study, published in the European Journal of Nutrition, found that in most of the studies, high-fat dairy was associated with a LOWER risk of obesity. A major health benefit of full-fat yogurt is that it seldom contains the thickeners and additives that are used to achieve proper consistency and flavor in low- and nonfat yogurts. Whole-Milk yogurt is a convenient way to pack in a lot of nutrition. An eight-ounce serving of plain, whole-milk yogurt contains only 138 calories and 11 grams of sugar, and it provides 8 grams of protein, 275 milligrams of calcium and 352 milligrams of potassium, plus good amounts of folic acid and vitamin A (as well as vitamin D if made from fortified milk). Full-fat yogurt contains 7 grams of fat, 5 grams of which are saturated.

Creamline Yogurt

Creamline or cream-top yogurt is similar to whole-milk yogurt except that it’s made from unhomogenized milk, which results in a “line” separating the watery part of the yogurt from the thicker, creamier part. You can mix the cream top into the rest of the yogurt for a more even consistency. Creamline yogurt contains the same nutrients as regular yogurt, including calcium and potassium, which are both lacking in the diets of many Americans. The live bacterial cultures found in most yogurts are also present in creamline yogurts. These probiotics help replenish the natural bacteria in the intestines after antibiotic treatments, and these “good” bacteria help to produce some B vitamins and vitamin K.

Greek Yogurt

Greek yogurt is made by straining out the liquid whey to provide a thicker, creamier product with a higher protein concentration and less lactose (sugar). Greek yogurts are required to contain a minimum of 5.6 percent protein compared to 2.7 percent for unstrained yogurts. This means that Greek yogurts provide more protein and less sugar than regular yogurt for the same amount of calories. The process that creates this creamy, protein-packed yogurt also creates a byproduct called acid whey, which is detrimental to the environment – specifically aquatic life. The USDA is working with a private firm to develop a new technology that can turn the different components of the product into valuable ingredients and this is expected to be revealed later this year. A typical six-ounce yogurt contains five to 10 grams of protein. Greek and Icelandic-style yogurts often contain up to 20 grams of protein. The creamy consistency of Greek yogurt appeals to many consumers. This style of yogurt has become so popular that it now accounts for more than half of the $7.6 billion in annual U.S. yogurt sales. Greek yogurt comes in whole-fat, low-fat and nonfat varieties, and some brands carry organic lines. Be wary when reviewing ingredient lists. Some manufacturers “skip” the traditional straining phase and instead just add starch and thickeners like corn or tapioca. Many brands that manufacture traditional yogurt, such as Dannon, Stonyfield and Brown Cow, are now producing Greek yogurt. And some grocers, like Whole Foods and Trader Joe’s, have their own lines. Chobani is the highest-selling Greek yogurt. In a “Consumer Reports” taste test of 11 top yogurts, Greek yogurts Fage Total 2% and Chobani Low-Fat were rated “excellent.”

European-Style Yogurt

Manufacturers of European-style yogurt describe it as being smoother and creamier in consistency compared with regular yogurts, yet still easily pourable. This consistency is achieved by incubating the yogurt in large vats rather than their individual containers. European-style yogurt is not strained, which distinguishes it from other styles that stick in their cups and have less water and a higher protein content. European-style yogurts provide the same important nutrients as milk — protein, calcium and potassium — intake of which has been linked to lower blood pressure and a reduced risk of cardiovascular disease and Type 2 diabetes. Research also indicates that adults who eat yogurt are less likely to be overweight. Because of their smooth consistencies, European-style yogurts seldom contain thickeners or additives: The ingredient lists for these products are commonly simply just milk and bacterial cultures.

Icelandic Yogurt

Skyr, or Icelandic yogurt, is made by incubating skim or nonfat milk with live cultures. The yogurt is then strained to get rid of the whey, and the end product has a thick, creamy consistency similar to Greek yogurt. Icelandic yogurts are very low in sugar, high in protein and contain no fat. Flavored varieties such as strawberry or vanilla contain fruit and/or sweeteners, and thus have a higher sugar content. In general, Icelandic yogurts do not contain the unwholesome ingredients used as thickeners and sweeteners (e.g., HFCS, gelatin) in lower-quality yogurts.

Goat- and Sheep-Milk Yogurts

Yogurt can be made from the milk of cows, goats, sheep or buffalo. Although both goat- and sheep-milk yogurts contain some lactose, many people who can’t tolerate yogurt made from cow’s milk are able to consume these varieties without trouble. Goat- and sheep-milk yogurts have similar nutritional profiles to yogurt made from cow’s milk, but are often lower in sugar (4 grams per six- or eight-ounce container for plain varieties). The taste of goat- and sheep-milk yogurts are not as widely accepted as cow’s milk, however. The different flavors are caused by certain branched-chain fatty acids that are present in the fats of these animals. For this reason, you may want to choose flavored goat and sheep-milk yogurts over plain varieties. It is still a good idea to avoid overly sweetened products, so review the sugar content on the nutrition facts panel. As with other yogurts, check the ingredient list for additives. Pectins and gums are common in these types of yogurts and may be difficult to avoid. Choose fruit- or vegetable-based coloring or flavoring agents, such as beet juice concentrate or cabbage juice, over the purposefully vague “natural colors and flavors

Soy Yogurt

Soy yogurt is made from cultured soymilk and does not contain any dairy, so it is suitable for people with lactose intolerance and those who follow a vegan diet. The same bacterial strains used to culture dairy-based yogurts — L. acidophilus and S. thermophilus — are used in soy-based yogurts. The nutrient content of soy yogurts is similar to that of dairy yogurts, except that the saturated fat content of soy yogurts is much lower than that of yogurts made from whole milk. Ingredient lists for soy yogurts are not as simple as those for high-quality dairy yogurts, and it’s nearly impossible to avoid additives. Even plain varieties of soy yogurt tend to contain thickening agents such as cornstarch and may contain natural flavors or sweeteners. Focus instead on the organic label to ensure that the soybeans used are not genetically modified.

Almond- or Coconut-Milk Yogurt

Cultured almond or coconut milk produces a dairy-free, yogurt-like product similar to soy yogurt that is suitable for people with lactose intolerance or dairy allergies and those who follow a vegan diet. Almond- and coconut-milk yogurts are also available in Greek Yogurt forms, which people who enjoy Greek yogurt may find more palatable and enjoyable. The nutrient contents of almond- and coconut-milk yogurts vary tremendously between brands, but in general these varieties provide less protein and fat, similar amounts of calcium and vitamin D (if fortified), and more starch, fiber and overall carbohydrates (even for unflavored varieties) than dairy yogurts. Like dairy yogurts, these products contain bifidobacterium, the probiotic effects of which enhance gastrointestinal and immune-system health. Almond- and coconut-milk yogurts are relatively new products, and there are only a handful of brands that produce them. Most varieties contain multiple thickening, flavoring and emulsifying agents, including pectin, gums (e.g., locust bean gum), algae (e.g., algin), food starch (rice or tapioca starch) and various other texture-defining ingredients. Sweeteners, such as evaporated or dried cane syrup (sugar), are likely to appear in flavored and even unflavored varieties. Choose the brands with the lowest sugar content and fewest additional ingredients.

Lactose-Free Yogurt

Lactose-free milk is simply cow’s-milk yogurt that has been treated to break down the lactose, or milk sugar, that irritates people with lactose intolerance. Consuming lactose may cause lactose-intolerant individuals to experience gas, bloating and abdominal pain, and for this reason individuals with lactose intolerance may avoid dairy products like yogurt and suffer from a low intake of calcium. Lactose-free yogurt thus helps lactose-intolerant individuals have access to this healthy source of calcium, protein and probiotics. The nutrition profile of lactose-free yogurt is similar to that of regular yogurts, although it might taste slightly sweeter. Lactose-free yogurts come in a variety of flavors, including plain, vanilla, and strawberry. Pectin is typically used in the plain versions, and flavored varieties contain sugar, gums and natural flavors.

Flavored or Fruited Yogurt

Flavored or fruited yogurt can be a nutritional minefield. Consumers can be fooled into believing that these products are healthy because they contain fruit. In reality, most of the flavor in these yogurts comes from added sugar and sweeteners. Vanilla is ubiquitous, followed by common fruit flavors like strawberry, blueberry and peach. Although fruited or flavored yogurts are often low in fat, consumers may inadvertently end up consuming the same amount of calories as they would with the full-fat versions. Flavored or fruited yogurts can contain a whopping 44 grams of sugar per eight ounces — that’s 176 calories just from sugar (although not all added)! If you like flavored yogurt and you can afford the extra calories, look for brands that have short, easy-to-pronounce ingredient lists: just milk, sugar or other naturally occurring sweeteners such as maple syrup or honey, the fruit of choice and active cultures. Stay away from anything that contains high-fructose corn syrup. TIP: One of the best ways to get a sweeter yogurt with fewer calories is to mix a plain variety and sweetened variety — half plain, half vanilla.

Low-Fat and Nonfat Yogurts

Eight ounces of plain, low- or nonfat yogurt contains about 530 milligrams of potassium, which can help lower blood pressure by countering the effects of sodium. Dietary potassium is also linked to a reduced risk of developing kidney stones and decreased bone loss. Just over 50 percent of Americans consume the recommended amount of potassium — 4,700 milligrams per day — in their usual diet. Low-fat yogurt contains between 0.5 percent and 3 percent fat, and nonfat yogurt has less than 0.5 percent fat. Unfortunately, the nutritional quality of yogurt can be diminished if thickeners and sweeteners are added to replace the flavor and texture lost with the removed fat. When choosing a low- or nonfat yogurt, look for a short ingredient list. It should ideally contain reduced-fat or skim milk and live bacterial cultures. Reduced-fat versions may contain other portions of milk products, including cream, buttermilk and skim milk, to achieve ideal textures: These ingredients are on the “good” list. Most brands do contain pectin, which is a naturally occurring substance found between the cell walls of fruits and vegetables that is used to thicken and emulsify lower-fat yogurts. While pectin is not necessarily “unhealthy,” many organic, high-quality yogurt varieties achieve desired consistency without the use of pectins.

Drinkable Yogurt

Drinkable yogurt is similar in nutrition and ingredients to standard yogurts and has a more liquid consistency. Drinkable yogurt is growing in popularity because of its convenience and portability. Most drinkable yogurt is flavored, and it can be a challenge to find varieties that are not heavily sweetened. In plain yogurt, lactose — naturally present in milk — provides the sweetness. But in most flavored yogurts, sugar is added either as sucrose, fructose or high-fructose corn syrup. This can raise the calorie content considerably without providing added nutrition. A typical low-fat yogurt drink available in the United States contains 5 percent to 12 percent added sugar. On the positive side, drinkable yogurt contains live probiotic cultures that improve digestive health and may provide other benefits such as immune-system enhancement. When shopping for a drinkable yogurt look for short ingredient lists (e.g., simply milk and bacterial cultures), and avoid additives like modified food starch, natural or artificial flavors, and pectins when possible. Check the labels of smaller brands carried in your grocery store: They tend to produce drinkable yogurts with fewer added ingredients.

Kefir

Kefir is a fermented milk beverage similar to yogurt. Kefir is made by inoculating milk with a mixture of microorganisms known as “kefir grains.” These include the lactobacilli and streptococci used to make yogurt as well as yeasts and acetic acid bacteria. Kefir is described in a paper in the International Journal of Food Microbiology as “a self-carbonated dairy product with a slightly acidic taste, yeasty flavor, creamy consistency and low alcohol content.” Like yogurt, kefir’s ingredients are milk and bacterial cultures; it contains a similar amount of protein, calcium, and vitamin D; and fat contents are the same as comparable yogurt styles (e.g., whole-fat, low-fat, and nonfat) Unlike yogurt, kefir has an effervescent or bubbly quality. Kefir is highly regarded for its potent probiotic and other health-enhancing qualities. Studies show that kefir has antimicrobial, antitumor, anticarcinogenic and immune-system-regulating properties. Compounds in kefir also help improve lactose digestion. The word “kefir” is derived from the Turkish word “keyif,” which means “feeling good.

It’s estimated that 30 percent of adults and 66 percent of adolescents are regularly sleep-deprived. This isn’t just a minor inconvenience: staying awake can cause serious bodily harm. Claudia Aguirre shows what happens to your body and brain when you skip sleep.

Lesson by Claudia Aguirre, animation by TED-Ed.

cold-soresThe herpes family of viruses includes 8 different viruses: herpes virus 1 through 8 (HHV1 – HHV8).  The herpes viruses are a group of contagious virus that can be passed from person to person through direct contact.

Human herpes virus 1

HHV1 infections are contagious cold sores that are spread from skin-to-skin contact with an infected person through small lesions in the skin. The HHV1 virus is spread through sharing eating utensils, razors, tooth brushes, towels, kissing etc. from a person who has an active lesion.

Human herpes virus 2

HHV2 can cause genital herpes, a sexually transmitted infection spread through skin-to-skin contact.

Human herpes virus 3

HHV3 can cause chickenpox. It can also cause a recurrent virus infection called herpes zoster or shingles. The shingle lesions generally appear on one side of the body and are often painful.

Human herpes virus 4

HHV4 known as the Epstein-Barr virus is the major cause of mononucleosis.  It is a contagious infection that is transmitted through saliva, coughing, sneezing, etc. with an infected person.

Human herpes virus 5

HHV5 is know as cytomegalovirus, which can cause mononucleosis. It can be sexually transmitted and cause problems to newborns, and in people with weaken immune systems, and can cause hepatitis.

Human herpes virus 6

HHV6 causes roseola, which is a viral disease of young children in which a fever and a rose-colored rash occur in measles, typhoid fever, and syphilis.

Human herpes virus 7

HHV7 is related to HHV6.  Like all the herpes viruses, they are so common that most of the worlds population has been infected at some point.

Human herpes virus 8

HHV8 has recently been discovered in tumors (Kaposi’s Sarcoma) of people suffering from AIDS.

There is currently no cure for the herpes viruses. Once a person has the virus, it remains inactive in the nerve cells until something triggers it to become active again.  However, treatments such as acupuncture can relieve symptoms and shorten the healing time.

acupunctureWritten by Mandy Oaklander

Two alternative therapies get a boost of scientific legitimacy in a new study published in the Annals of Internal Medicine.

Acupuncture, the ancient practice of needle insertion, and the Alexander Technique, a program that teaches people how to avoid unnecessary muscle tension throughout the day and improve posture, coordination, balance and stress, are two complementary therapies often used to help treat neck pain. Treating it is often difficult, and it’s common for people to seek out alternative therapies.

The researchers wanted to see how well two of these worked. They assigned 517 people, all of whom had neck pain for at least three months (and sometimes many years), to the standard care for neck pain, which involves prescription medications and physical therapy. Some of the patients were assigned to also receive one of two extra treatments: a dozen 50-minute acupuncture sessions or 20 private Alexander Technique lessons—which focus on teaching people how to move their body to avoid or correct muscular pain.

A year after the start of the study, people in the groups doing acupuncture and the Alexander Technique had significant reductions in neck pain—pain was assessed by questionnaire—compared to those who just got usual care. Both groups reported about 32% less pain than they had at the start of the study, which is far greater than the 9% typically associated with physical therapy and exercise. The interventions also gave people in the groups more self-efficacy, which were linked to better pain outcomes.

The study adds to growing evidence suggesting that acupuncture is effective against pain; a landmark review in 2012 involving almost 18,000 people with chronic pain concluded that acupuncture was better than standard care and sham acupuncture (which proved the effect is not due to placebo of simply sticking needles in the body.)

“You get a two-fold effect with acupuncture for pain: a natural pain-relieving effect and an anti-inflammatory effect,” says Jamie Starkey, lead acupuncturist at Cleveland Clinic’s Center for Integrative Medicine, who was not involved in the new study.

Acupuncture manipulates the nervous system, she says, activating the release of pain-relieving endorphins. “With neck pain patients, a lot will get steroid injections or take a non-steroidal anti inflammatory, like ibuprofen or a prescription medication,” says Starkey. “Those medications or injections have an anti-inflammatory effect on the body, but the acupuncture needles can do that naturally.”

The influx of new research has helped legitimize alternative therapies like acupuncture, says Starkey. “That’s really brought acupuncture to the forefront of people’s minds and attention, and physicians are a lot more willing to refer their patients to an acupuncturist.”

Sore Muscles... Here's What You Can Do!All of us have suffered from sore muscles at some point in our lives, the good news is, there are many ways to treat sore muscle pain.

Post-workout muscle pain is the most common cause of sore muscles, and is known in the medical community as “DOMS” or delayed onset muscle soreness.

DOMS occurs when an exercise, or a repetitive motion causes stress to muscle tissue. The tissue develops microscopic tears, causing inflammation followed by pain, usually 24 – 36 hours after the incident.

Using these 5 tips will help you mange the pain and speed up your recovery.

Hydrate ~  Make sure you are properly hydrated.  Your  body and your muscles need water, especially when they are sore.

Alternate ice and heat ~ Ice works wonders for sore muscles. Once the onset of soreness occurs, use ice and alternate with heat a few hours later. Ice helps in decreasing swelling, and heat will increase blood flow and  help relax the muscles.

Stretch ~ Your muscles need to be stretched back to their normal length. Warming up the muscles properly and  stretching before physical activity is a superb way to prevent or minimize most muscle soreness.

Walking ~ Muscle soreness is a result of tiny muscle fiber tears, and it’s also a result of a buildup of lactic acid. Going for a walk helps to  decrease that buildup of lactic acid.

Rest ~ Sleep allow muscles to regroup and rebuild.

The following disciplines and techniques can be extremely beneficial when dealing with sore muscles, so talk with your health care practitioner and find out which techniques are right for you.

Massage is used to relieve pain, relax, stimulate, by working on the soft tissues, the muscles, tendons, and ligaments to improve muscle tone.  Massage stimulates blood circulation and assists the lymphatic system (which runs parallel to the circulatory system), improving the elimination of waste throughout the body.

Acupuncture is used to encourage the body to promote natural healing and to improve function. Acupuncture points stimulates the nervous system to release chemicals in the muscles, spinal cord, and brain. These chemicals will either change the experience of pain, or they will trigger the release of other chemicals and hormones which influence the body’s own internal regulating system.

eToims produces painless deep twitch contractions that stretch and relax damaged muscles. This produces an inflow of fresh blood and tissue oxygenation to tired muscles as pain-producing chemicals simultaneously outflow from affected areas.

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Written by Newswise:
Patients with hypertension treated with acupuncture experienced drops in their blood pressure that lasted up to a month and a half, researchers with the Susan Samueli Center for Integrative Medicine have found.

Their work is the first to scientifically confirm that this ancient Chinese practice is beneficial in treating mild to moderate hypertension, and it indicates that regular use could help people control their blood pressure and lessen their risk of stroke and heart disease.

“This clinical study is the culmination of more than a decade of bench research in this area,” said Dr. John Longhurst, a University of California, Irvine cardiologist and former director of the Samueli Center. “By using Western scientific rigor to validate an ancient Eastern therapy, we feel we have integrated Chinese and Western medicine and provided a beneficial guideline for treating a disease that affects millions in the U.S.”

Longhurst and his UCI colleagues Dr. Peng Li and Stephanie Tjen-A-Looi conducted tests on 65 hypertensive patients who were not receiving any hypertension medication. Separated randomly into two groups, the subjects were treated with electroacupuncture – a form of the practice that employs low-intensity electrical stimulation – at different acupoints on the body.

In one group of 33 receiving electroacupuncture on both sides of the inner wrists and slightly below each knee, the researchers found a noticeable drop in blood pressure rates in 70 percent of participants – an average of 6 to 8 mmHg for systolic blood pressure (the high number) and 4 mmHg for diastolic blood pressure (the low number). These improvements persisted for a month and a half.

Also in this group, the team identified significant declines in blood concentration levels of norepinephrine (41 per cent), which constricts blood vessels and increases blood pressure and glucose levels; and renin (67 per cent), an enzyme produced in the kidneys that helps control blood pressure. In addition, the electroacupuncture decreased aldosterone (22 per cent), a hormone that regulates electrolytes.

No consequential blood pressure changes were found in the group of 32 who received electroacupuncture at other acupoints along the forearm and lower leg.

Although the blood pressure reductions in the first cohort were relatively small – mostly in the four to 13-mmHg range – the researchers noted that they were clinically meaningful and that the technique could be especially useful in treating systolic hypertension in patients over 60.

“Because electroacupuncture decreases both peak and average systolic blood pressure over 24 hours, this therapy may decrease the risk for stroke, peripheral artery disease, heart failure and myocardial infarction in hypertensive patients,” Longhurst said.

Participants were treated at UCI’s Institute for Clinical & Translational Science. Study results appear in Medical Acupuncture.