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ISSUE 505 - JULY 4, 2011
THE MOVE TO MONUMENT by Dr. Cheryl Townlsey, ND You would think a doctor who has worked with tens of thousands of patients from around the world would know how to be healthy! I ate the perfect diet (natural and organic), did hundreds of dollars of supplements each month and lots of healthy cleanses. I had overcome many personal health issues and helped many others on their health journey. I authored fifteen books on wellness, spoke on thousands of television and radio shows and spoke before thousands on the topics of health made easy and practical. I certainly knew the topic of health inside and out. Yet, the stress of that fast-paced lifestyle and running a wellness clinic in Denver, Colorado almost did me in. At age 56 I looked and felt old and tired. I had retired from the Lifestyle for Health clinic but had yet to find a way to live a “lifestyle” of health. We took a bold move, sold our house and moved to Monument in 2009. To our total surprise, we had not lost ‘civilization,’ we discovered a whole new world! I found a wonderful personal trainer in Susan Iverson, began to workout, hike and actually get active! For the first time in my 20+ year wellness journey, I was being active, enjoying life and becoming fit! No one was more surprised than the ‘doctor’ that a simple lifestyle in the beautiful Tri Lakes area could actually be just what the ‘doctor’ needed! In April this year I took some photos. Again, no one was more surprised than I was to see the radical difference in me! The move to Monument, a commitment to take care of me, and an on-going 90-Day Challenge to accomplish new activities opened doors to health that I had not experienced in the ‘big city.' Simply Healthy is an opportunity for you too to discover simple ways to create health, enjoy life and experience the richness of our community. Living a healthy lifestyle doesn’t have to be hard or require an unlimited budget or time schedule. Join us each week to discover that healthy, fit active person inside of you! ISSUE 506 - JULY 11, 2011
CRAVINGS CAN DISAPPEAR! by Dr. Cheryl Townlsey, ND Did you know that your body can talk to you? Every time you have a ‘craving’ it is your body trying to get your attention and let you know something is needed. If you listen to your body and give it what it needs, those cravings will simply . . .disappear! Chocolate Cravings Women often crave chocolate, which immediately tells us it is usually rooted in hormone imbalances. Usually the body needs more minerals to address this craving. However, dark chocolate actually has fiber and nutrients that are useful and will not add to this craving. It is the milk chocolate and sugar that feed the negative craving cycle. Crunch and Salty Cravings Nothing says crunch and salt like chips! When the body is craving crunchy, salty foods it is the adrenals (the glands that respond to stress) crying out for help. I have found that a good protein shake with minerals and enzymes will support the adrenals and even help with weight loss. Be sure to read labels and get a source that has no or minimal sugar. Ice Cream Cravings Another common craving is for ice cream - typically at night! This craving usually relates to a need for the good fats – the Omega 3’s. This can be found in good flax or fish oil. Increasing your consumption of good fats through avocadoes, coconut oil, olive oil, seeds and nuts will also help the body overcome this craving. Sweet Cravings This is probably the most common craving. Often it reflects a person with blood sugar imbalances and/or a lack of the good fats. Learning to eat every 3 hours, increasing Omega 3’s and adding a good protein shake to your daily routine will often help this craving. Protein Shake to Shake the Cravings 8 oz of unsweetened almond milk or low fat milk 2 scoops of a protein powder (I prefer the taste of the ViSalus shake for protein and minerals) 6 ice cubes 1 TBL cocoa (I prefer Penzey’s baking cocoa) 1 TBL flax oil (I prefer Barlean’s Strawberry Banana Swirl or Mango Peach Swirl) 3-4 frozen strawberries or a couple of frozen peach slices - optional Blend an enjoy (also great frozen!) Visit my website, www.lifestyleforhealth.com for more shake recipes. ISSUE 507 - JULY 18, 2011
BABY STEPS TO HEALTH by Dr. Cheryl Townlsey, ND “Your decisions determine your destination.“ by Jim Irwin (8th Man to walk on the moon) That quote was made famous by the father of a dear friend of mine, Jan Irwin Ewing. For many people, getting health seems as far away as the moon - -- totally outside of reality for their time, budget and ability. Yet, our decisions and baby steps can bring us health! These 3 Baby Steps are simple decisions that can change your destination. Step 1 Drink Water Colorado is dry and we know we need to water our grass to keep it alive. Our bodies are more than 70% water and we need water, too. We basically need half of our body weight in ounces of water (Ex: adult weighing 150# needs 75 oz. of water/ day). If you are not thirsty, simply do 4 sips of water every half hour to reawaken your sense of thirst. Step 2 Put Your Feet Up Many people know they are stressed for a variety of reasons. The more stressed we are the more our bodies use up vitamins, minerals, enzymes and fuel. This can result in ‘belly fat’, poor sleep, malnourishment and a host of diseases. The simplest step to minimize stress is the R&R Pose. Lying on the floor, elevate your feet on a chair so that they are higher than your torso and your knees are bent at about a 90 degree angle. This uses gravity to bring the blood flow back to the mid-section, which will calm the nervous system. Fifteen minutes in this position will give the body approximately four hours of ‘rest.’ (Of course this doesn’t mean you can do it twice and not sleep!) This is designed to help refresh you any time of the day! Step 3 Eat Fresh With farmer’s markets abounding . . . eat fresh! The more you eat fresh, the less you will be eating ‘stuff’ from boxes (miniature coffins) and the more you will actually feed your body and delay the time until they put you in a ‘box!’ Creating health can be simple and easy. You can make the decision to create a healthy you and you can walk in a whole new world! ISSUE 508 - JULY 25, 2011
SECRET WEAPON TO COMBAT WEIGHT LOSS AND AGING by Dr. Cheryl Townlsey, ND Do you remember using flour and water to make paste (if you are as old as me, you do!)? That ‘paste’ mixture represents much of our diet today in the form of pasta, bagels, bread and many desserts. When we eat ‘pasty’ foods, we are automatically missing the secret ingredient that combats excess weight and the aging process. Fiber is the part of plants that we can’t digest. It is like a ‘free cleaning maid” working as a ‘cleanser’ and broom to cleanse the body of all kinds of debris, including excess weigh. The average American gets about 10 grams of fiber a day and, as a result, is overweight and aging faster than necessary. It is recommended that we get 35 grams of fiber each day. It is interesting to note that every gram of fiber actually burns 7 calories. If you do take in 35 grams of fiber, your body will be burning 245 calories each day before you ever hit the gym! That is 7,595 calories in a month! We need to lose 3,500 calories for a one-pound weight loss. Just getting 35 grams of fiber each day can help you lose over 2 pounds each month or 26 pounds in a year! Now that is a secret weapon we can all use! Sources of Fiber Beans and legumes, fresh produce, nuts, seeds and some protein shakes will give you great sources of fiber. As you add fiber to your diet, be sure to add water to help the body handle its new ‘cleaning maid!’ • 1 cup lentils 15 grams • 1 avocado 8 grams • 1 cup raspberries 8 grams • 1 cup broccoli 5 grams • 2 TBL flaxseeds 5 grams • 1 ViSalus Protein Shake 5 grams • 1 cup green beans 4 grams In addition to helping with weight loss, fiber is known to help reduce blood cholesterol, stabilize blood sugar and help prevent colon cancer. One simple step can trim you down, improve your health and help you feel and act younger! Without a doubt, it is time to add some fiber - - - each and every day! ISSUE 509 - AUGUST 1, 2011
ELIMINATE BELLY FAT OR BUMPY HIPS by Dr. Cheryl Townlsey, ND Interestingly, WHERE we carry our weight is as important as carrying too much weight. A pound of fat takes up the space of a grapefruit (and has the same ‘dimple’ appearance). A pound of muscle takes up the space of a tangerine. During weight loss, it is important to track measurements as it is possible to lose ‘inches’ and fat before the scale shows a change. Losing weight that is not fat means you are shrinking, but not getting healthier! Belly fat Excess weight around the waist is the most serious. This increases the probability of heart disease and often indicates high visceral fat (fat around the organs). To lose this fat, a person must eat more often (every 3 hours) and balance blood sugar levels. Increasing good proteins (i.e., fish, chicken, turkey, eggs or quality protein shakes), good fats (i.e., flax oil, avocados, nuts, seeds, fish) and fresh veggies will also help. Eliminating the “WHITES” (i.e., white flour, white rice, white sugar) is key to reducing the insulin-resistance that causes this type of fat. Ideally a woman’s waist should be 80% of her hips. A man’s waist should be equal to his hips. Example, if a woman’s hips are 40, her waist should be 32. If a man’s hips are 40, his waist should be 40. A woman has better health when she has more of an ‘hour-glass’ figure. Bumpy Hips Excess weight in the hips often reflects an imbalance in the hormones and is more common with women. It can also indicate that the liver would benefit from some support. The best support for the hormones includes increasing consumption of the good fats (Omega 3’s) and also GREENS! Eating a diet rich in green veggies, green salads, green drinks and less fried, fatty foods will support the hormones and liver. Regular exercise, even simple walking can help weight loss in both areas. However, making the dietary changes is also important. Laughter, relaxation and enjoying life also help the body ‘let go’ of the excess weight. ISSUE 510 - AUGUST 8, 2011
EXPOSING WEIGHT LOSS MYTHS by Dr. Cheryl Townlsey, ND People wanting to lose weight are bombarded with conflicting theories and suggestions. Having personally lost over 45 pounds and helping thousands of others, I have found that people are different and some suggestions are simply myths! Myth #1 You are genetically predisposed to be heavy Research actually shows that your community of friends has more of an impact on your weight than your genetics. Over-weight people tend to associate with overweight people; active people associate with active. “Birds of a feather do flock together.” So do you debunk your friends? No, you all agree to a 90-Day Challenge so that getting healthy is something you can all embrace together. A 90-Day Challenge is when you set a goal that matters to you (not a should that someone else wants you to do), agree to stay focused on that goal for 90 days and do it with your friends. You cab visit my website, www.lifestyleforehealth.com to see my 90-Day Challenge! Myth #2 Calories are the best determination for weight loss. Calories do matter, but nutritional content of the food matters even more. Now, that doesn’t mean you can pack in thousands of calories. It does mean that if you focus on the right foods, the calories will usually take care of themselves. Eat healthy protein (fish, turkey, chicken, eggs and healthy protein shakes), healthy fats (flax oil, avocados, nuts, seeds, coconut oil, olive oil), lots of fresh veggies and fruits, and some whole grains. Be sure your diet is rich in fiber and low in sugar. When you focus on the ‘outside’ perimeter of the grocery store, you will avoid the foods that may be low calories but are also low in nutrients and fiber. Myth #3 Don’t snack Actually eating every 3 hours helps the body balance blood sugar. Skipping healthy snacks, or worse, skipping breakfast, causes the body to think it is in a ‘starvation’ situation. As a result, the body will make itself more ‘round’ to conserve energy. The more ‘round’ you are, the more you could benefit from regular, healthy snacks, a good breakfast and regular meals. ISSUE 511 - AUGUST 15, 2011
ARE YOU GLUTEN INTOLERANT? by Dr. Cheryl Townlsey, ND Wheat-free and gluten-free are commonly used words today, but many people have no idea of what it means or how it might relate to them. Your doctor can do a blood test or a stool test to determine if you are gluten intolerant, but the diagnosis should be done before going on a gluten-free diet. What are the Symptoms? The most common symptoms indicating gluten intolerance include: - frequent indigestion, heartburn and gas - bloating and abdominal distension (belly is often hard) - chronic diarrhea or constipation - irritability, moodiness and/or depression - chronic fatigue and muscle weakness - joint pain - skin rashes or dermatitis - balance issues or uncoordinated walking - weight changes (sudden gain or loss of weight) What is Gluten? Gluten is a protein contained in the grains wheat, barley, rye and oats. Over the years, gluten-containing grains we eat today have been domesticated (genetically altered) and are no longer in their original state. Research varies as to whether 12% up to 35% of the American public is gluten intolerant. If you are diagnosed with gluten intolerance and/or choose to eliminate gluten from your diet, there are many options available to help you. In our Lifestyle for Health clinic I often had people eliminate wheat along with sugar. Many people had great results with those dietary changes. What can You do? Online recipes of the Paleo Diet give great alternatives to grains being used in normal recipes. Pamela’s Baking products (found in grocery stores and health food stores) are a great resource as they taste great and are easy to use. One of my favorite treats is a Protein Brownie (gluten-free). Make a double recipe, freeze and enjoy whenever you want a healthy, delicious treat! Protein Brownies (Gluten-Free) 4 TBL. Butter ¼ cup applesauce 2 eggs 2 tsp vanilla 3/4 c. Xylitol or sweetener of choice 1 tsp baking powder (gluten-free) 1/2 c. cocoa* (I like Penzey’s baking cocoa) 1/2 c. Vi-Shake protein powder (best tasting and gluten-free) Chopped pecans, optional Coconut, optional 1. Mix butter, applesauce eggs and vanilla 2. Mix in dry ingredients 3. 350 degrees for 20 min. in oiled 9” pan I tend to make sure the outside edge just pulls away from the pan – DO NOT OVERCOOK! When doubling, use a 9” x 13” pan. For more delicious, healthy recipes, visit us at www.lifestylforhealth.com. ISSUE 512 - AUGUST 22, 2011
FIT PEOPLE'S COMMONALITIES by Dr. Cheryl Townlsey, ND Why is that some people seem to effortlessly appear to be fit and healthy while others don’t? Why do some people make efforts only to find that it ‘doesn’t work for them’? I have learned there is a ‘habit profile’ for the healthy and fit. Desire Without a desire to get fit and feel good, nothing much happens. Desires take us beyond a ‘should,’ which doesn’t take us anywhere. Desire gets us started and sustains us! Community Your community impacts your health more than your genetics. “Birds of a feather do flock together!” Surround yourself with people who will encourage you instead of sabotaging you. Discover workout partners and healthy food-partners and have some fun! Belief I’ve watched people be ‘perfect’ with their habits and not see results and I’ve seen people be more relaxed and just know it will work. That reflects ‘belief’. The more you focus on something the ‘bigger’ it gets. Focus and belief go hand in hand. If you believe you will do well, you will. If you believe it can’t work for you, it won’t. Knowledge How many of us know 5 servings of vegetables and fruits are good for us? How many of us eat them each day? That isn’t a knowledge deficiency; it is a lack of desire, community and belief. Address the top three, then look for the knowledge that will support you creating the fitness and health that matters to you. Preparation Highly fit people prepare and plan. The excuses of “the traffic was bad” or “there was nothing healthy to eat” are just excuses for a lack of preparation. Plan for the unexpected because what you are creating matters to you! Time Highly fit and healthy people don’t have extra time; they use the time they have wisely. They choose activity with friends instead of drinking and being couch potatoes. They play with their kids and they walk at the end of the day. If your health and fitness matters, you will find a way to make it happen. Get clear on your desire. Develop a community of friends to support you, believe you can and then put a game in place. It isn’t about being perfect, it is about baby steps and moving forward. Lifestyle for Health is committed to creating the community and the resources to make fitness and health a reality for you! Visit us at www.lifestyleforhealth.com for your local health and fitness community! ISSUE 513 - AUGUST 29, 2011
WHAT THREATENS YOU? by Dr. Cheryl Townlsey, ND The human body is an amazing creation. We are programmed with a ‘protective program’ to any perceived threat. It doesn’t matter if the threat is real or imagined. It could be – ⦁ Physical (poor diet, sedentary job, etc.) ⦁ Emotional (abusive relationship, tight finances, loss of job, etc.) ⦁ Structural (whip lash from a car accident, etc.) Once the body perceives a threat, the ‘fight or flight’ mechanism (adrenaline) kicks in. This mechanism is ‘hard wired’ into your body to protect you. It serves a real purpose and you can’t change it! When you are in real danger, you want your body on ‘red alert’ status. However, when “red alert” (stress) becomes your normal lifestyle, you use very expensive fuel (adrenaline) to survive. The first signs of overusing that expensive fuel are fatigue, brain fog, and poor sleep! You can’t change the protective program (it is hard-wired into you) - - you can change your perception. Let me illustrate how the process works: ⦁ Draw 2 horizontal, parallel lines about 3 inches apart. ⦁ Between the 2 lines, write COMFORT ZONE and put some dots randomly inside the space. ⦁ Now place a dot somewhere above the top line. The dot represents anything that feels threatening or stressful to you. The more you focus on the dot, the bigger it gets (more fight or flight) and the smaller your comfort zone becomes. Some of the other dots are now outside your comfort zone. As your comfort zone shrinks more things bother you. Sound like your life? What’s the Option? Change how you perceive the situation! Exercise could be a dot that lies outside your comfort zone (or select your own example). Here are some steps to change your perception of the dot: 1. Identify something that interests you. I don’t really like the treadmill but I love to dance. 2. Identify your desired outcome. I want a body that can move easily. 3. Identify an easy step to reach that desired outcome that is of interest to you! I enjoy dancing – I could take a class on Wednesdays, or go to a dance party on Saturday night. I Now your brain is focused on what you “CAN DO instead of “fight or flight!” This process allow you to bypass the protective program and enlarge your comfort zone. You are eliminating the aging, harmful effects of stress . . . you are Living! For more health tips, visit us at www.lifesytyleforhealth.com ISSUE 514 - SEPTEMBER 5, 2011
NAIL DOWN THOSE NAILS! by Dr. Cheryl Townlsey, ND Most people never really take a look at their fingernails unless they are getting a manicure. Yet, our fingernails tell us a lot about our health and how our body would like to be supported. What Does a Healthy Nail Look Like? Healthy nails are a translucent color, with a pink nail bed and white tips, regardless of ethnic background. When the nail bed is pale it often reflects a lack of minerals and sometimes even a lack of oxygen. There should be no ridges or lines running lengthwise in the nail. The nails should be slightly rounded and smooth. When there are lines, there is usually a need to support the adrenals from too much stress. What supports the adrenals? An increase in easily digested protein and minerals. Nails should be firm, not soft. Soft nails often indicate poor nutrition and possibly sensitive nerves due to stress. Beautify Your Nails with Nutrition Clearly, nutrition plays a big part in healthy, beautiful nails. Take it from a woman with naturally beautiful nails . . . .
Create a Natural Manicure at Home Several foods found in your kitchen can be used to give you healthier nail in minutes for just pennies. So many products used on nails have toluene, formaldehyde or other damaging chemicals. Read the label and keep your nail support as natural as possible and avoid the toluene and formaldehyde! Soak your hands and nails in buttermilk or apple cider vinegar. The acids in the buttermilk and vinegar help to slough off dead skin cells. Rub coconut oil into your cuticles and your nail. This lubricates the skin and nails and really shapes up cuticles. Take the time to buff your nails to a beautiful, natural shine. Good nutrition inside and good nutrition outside combined with a relaxed lifestyle and you create hands and nails of a pampered man or woman – pampering that extends your life and your health! Doesn’t cost a lot of money and it does make a difference!! For more health tips, visit us at www.lifestyleforhealth.com ISSUE 515 - SEPTEMBER 12, 2011
FAT CAN MELT AWAY! by Dr. Cheryl Townlsey, ND Somehow when I hit my late 40s, my whole body changed identities! Sagging everything, loss of muscle, and ‘bumpy’ expansions all seemed to happen overnight. Sound familiar? As we pass 35, the average person loses 1 pound of muscle/year. A pound of muscle burns 50 calories. Let’s advance 20 years to age 55– lose 20# muscle – 1,000 less calories being burned! If you continue to eat the same, the fat comes on and usually in the ‘belly area’; the unhealthiest area to gain weight! That was my story. In fact when I was tested ten years ago (age 48) I was actually 45% body fat. A woman should be at 20-25% body fat; I clearly had a problem! Excess body fat means less muscle and poor posture due to a lack of muscle to hold the body upright. I had already shrunk an inch in height! My mom has shrunk over five inches; as a naturapathic doctor, I knew I had to change this forecast or live out the pattern of my family. I began the journey of trying everything I knew that could address body-fat. I even began to exercise! Now that was a sight to behold! The first day I got on our recumbent bike, I rode all of 30 seconds (yes, seconds not minutes!). That put me in bed for 3 hours – what a scary place to start. I had a perfect, organic diet; exercised, worked with professionals, used supplements. Over the next six years I lost 35 pounds. Imagine my disappointment and frustration when my body fat was still at 44%! I had lost weight, but not fat! I was simply a smaller dump! End of December of 2010, I started the Body by Vi 90 Day Challenge. I made one change – my protein shake – and kept the rest of my routine intact. Imagine my surprise when I dropped 10 pounds and 3 jean sizes at the end of my challenge! Usually it takes a 10-20# weight loss to drop one size. A pound of muscle takes up the space of a tangerine and a pound of fat the space of a grapefruit. I had lost fat, gained muscle, gained a half-inch in height and I felt amazing! If you are battling the middleß–age bulge, take a moment and check out my pictures and story at www.lifestyleforhealth.com. Then join me on a 90 Day Challenge that can change your life as it has mine! ISSUE 516 - SEPTEMBER 19, 2011
THERE ARE GOOD FATS AND OILS by Dr. Cheryl Townlsey, ND The media has done an excellent job of educating the public on the pitfalls of too much fat. Yet, good fats (including Omega 3s) are actually necessary for good health. Let’s tour the ‘fat’ world and identify what to avoid and what to include in your daily routine. AVOID List
INCREASE List Expeller pressed oils Most vegetable oils are made with solvents. The light color of vegetable oils usually indicates they have been highly processed instead of ‘pressed.’ The ‘default’ is solvent – check the label. If it is expeller pressed, it will say so on the label. Omega 3s These essential fatty acids primarily come from flaxseed and fish. These oils are essential for the hormone system, brain function and reduction of inflammation. If you take capsules, it takes 10-15 capsules to equal 1 TBL of liquid and 1-2 TBL/day is needed for the average person. I recommend Barlean’s Swirl flax and fish oil products (found in any health food store or at Lifestyle for Health) as it is very easily assimilated, is liquid and tastes amazingly good! Coconut oil The often-maligned coconut is actually a great source of good fats. Coconut oil is great topically for skin and hair as well as for baking and cooking. Coconut oil supports your immune system and cardiovascular health as well as your metabolism. And it imparts a great flavor in your favorite recipe. Again, Barleans is my brand of choice. LFH offers a special price to all Snippetz readers - - ask for the special when you call 719-488-5688. Cold-water Fish Increase your consumption of wild (not farm-raised) cold-water fish such as salmon, halibut and cod. If possible, consume fish 2-4 times/week. Avocados This wonderful food is not only a great source of good fats, it is also a great source of fiber. Guacamole is easy to make - -- enjoy it with your favorite veggies. Jicama is a crunchy vegetable that goes really well with guacamole. You can find jicama in any grocery store - - pick one with smooth skin (which will be removed) over wrinkled skin. ISSUE 517 - SEPTEMBER 26, 2011
HOW IS YOUR DIGESTION DOING? by Dr. Cheryl Townlsey, ND Poor digestion is a common problem, yet many people have no clue if that is an issue for them or not. If they do know it is a problem, even fewer know how to address it. Signs of poor digestion can include: ⦁ heartburn, acid reflux, burping, or belching ⦁ diarrhea or constipation ⦁ bloating or gas ⦁ weight gain ⦁ headaches ⦁ joint pain or inflammation ⦁ anxiety Does that sound like most of America? All food is a protein, fat, carbohydrate or DEAD stuff. The DEAD stuff (white flour, white sugar, food dyes, chemicals - - found in boxes like miniature coffins) should simply be eliminated. Your body can’t digest them and they just rot, ferment and smell . . . well you get the picture. Protein, Carbohydrates and Fats When a person is not digesting protein, it is common to experience constipation, cold hands/feet, bleeding gums and fluid retention. Poor digestion of carbohydrates can reflect in dry mouth/ nose/ eyes, weak muscles, inability to concentrate or swallow, and inability to handle stress. Poor digestion of fats can show in dry skin, hair loss, hormone imbalances, elevated cholesterol, infertility and light-headedness. Here are some simple strategies that can help you address your digestive challenge: 1. Check for adequate amounts of hydrocholoric acid (HCL) in the stomach. Mix 1 TBL of cider vinegar with 2 TBL of water and drink 20 minutes after a meal. If you feel better, this is an indicator that you have too little HCL and this little ‘cocktail’ will become your best friend. If you feel worse (less common reaction), than you need a digestive enzyme. 2. Drink less during meals. Drinking large amounts of fluid during a meal dilutes the saliva and digestive juices and can slow down digestion. 3. Chew! Chewing your flood slowly helps mix saliva with the food and enhance digestion. 4. Digestive Enzymes to the rescue! More results came to our clients with digestive enzymes than any one other support we use. When you have the right one, the difference is usually within one meal or a few days! Enhancing digestion is our specialty – normally we charge $75 for a digestive assessment and personalized game plan. During this month our Snippetz readers can get that service for $25/person or $40/couple. To take advantage of this special, call our LFH Office at 719-488-5688. ISSUE 518 - OCTOBER 3, 2011
SLEEP ON IT! by Dr. Cheryl Townlsey, ND One of the biggest surprises in our clinic was the epidemic of sleeplessness. Many people struggle to get to sleep, stay asleep and then wake refreshed. Stress, age, diet and blood sugar imbalances can impact this issue, but simple actions can change it in a short period of time. Immunity People who get less than 7 hours of sleep/ night are 300% more likely to catch colds (JAMA study). Sleep boosts your immunity and lack of sleep lowers it. Your body will get rest one way or the other! Weight Loss People who get good rest (uninterrupted 7-9 hours) have, on average, a smaller BMI (height/weight ratio) than people who don’t get good sleep. Too little sleep impacts the hormones that regulate appetite and thus weight, especially in the mid-section. Blood Pressure & Diabetes Lack of sleep is associated with higher levels of stress hormones that can increase blood pressure and affect glucose metabolism. Research has shown that people who sleep less than 5 hours/night are 500% more likely to have elevated blood pressure than those who get more than 6 hours/night. The same people getting 5 hours/night of sleep are 300% more likely to have diabetes. Clearly sleep is important! Tips to Improved Sleep
Night Night – Enjoy your sleep tonight! ISSUE 519 - OCTOBER 10, 2011
STOP AND ENJOY THE FLOWERS by Dr. Cheryl Townlsey, ND Recently a desperate mom called me about her 7-year old son. His behavior was off the charts and he was terrorizing kids at school and siblings at home. She was desperate! I made one suggestion for her, she tried it and she sent me a message on facebook – “This worked wonders on my son. He calmed down, went to bed, slept all night which he never does, and was pleasant the next morning. With me, I felt more in control of my emotions and everything else!” What could work so effectively, easily and inexpensively? Dr. Edward Bach (1886-1936), was an MD and a classically trained homeopath in England. By 1913, his successful medical career had led him to being a Casualty Medical Officer at the University College Hospital in London. While working as a pathologist, he became curious as to how the flower portion of an herb might impact the brain, specifically the limbic system (the site of our emotions). The more he researched and tested his theories, the more excited he became. In 1930 he closed his practice and pursued the development of flower essence therapy - - herbal tinctures made from the flower portion of herbs. Dr. Bach went on to create 38 different remedies that are now used around the world. Bach Flower Remedies were officially recognized in the U.S. as over-the-counter homeopathic remedies in 1981. I have found them to be invaluable personally, in my family and with patients from around the world. Flower remedies are tinctures (liquids) you take orally. The normal dose is a dropper-full several times/day, however during stress, you can take them up to every 15 minutes. You can find a questionnaire on our website (www.lifestyleforhealth.com) to determine a specific Bach remedy that could help you. However, with our 7-year old, that would have been too much work for him and his mom. I simply suggested “Fields of Flowers” which contains all of the 38 remedies. Clearly it gets results for kids and parents! Fields of Flowers can be ordered from our website or by calling 719-488-5688. Here are some situations that can benefit from Fields of Flowers:
ISSUE 520 - OCTOBER 17, 2011
SUGAR BLUES OR SWEET LIVING? by Dr. Cheryl Townlsey, ND Recently Ginger contacted me on facebook wanting to lose weight (she is over 300#). Due to her size, I suggested she do the questionnaires on our website (www.lifestyleforhealth.com) under ‘Test Yourself’. As soon as I saw her Candida Test score, I knew what the problem was - - SUGAR! Candida is a type of parasitic yeast-like fungus that inhabits the intestines, genital tract, mouth, esophagus and throat. In a normal person, this fungus is held in check with the good bacteria found in the gut. When out of balance, this fungus proliferates and becomes “Candida.” Many factors contribute to the overgrowth of Candida. Among them are antibiotics, food allergies, birth control usage, and SUGAR! In Ginger’s case it was clearly her intake of sugar. Children are prone to Candida if mom has it. A breast-fed baby is less likely to develop it, unless it is picked up in the birth canal. Candida can manifest as thrush, diaper rash, swollen tonsils, ear infections and colic in babies and children. Candida symptoms mirror so many other conditions it can be hard to identify. Some of the common symptoms include:
To determine if Candida might be a problem for you, go to our website at www.lifestyleforhealth.com. On the home page, on the left side is “Test Yourself”. Click and go to the Candida Questionnaire. If you score is over 100 for men or 150 for women, it is highly likely you are dealing with Candida. Ginger’s score was 250! Clearly she had a problem. What do you do? The first thing is to change your diet and quit feeding the little ‘critters!’ That means omitting sugar, yeast, cheese, fermented foods, dairy and wheat. WHOA you say - - what is left to eat? Those foods represent the bulk of a Candida-ridden person’s diet. Before cutting those foods out, it will really help if you add something to deal with the sugar cravings. The Vi-Shake (meal replacement drink) has protein, minerals, enzymes, prebiotics and fiber. It eliminates sugar cravings and it feeds the healthy, good bacteria in the gut. As a result it is easier to cut out the offending foods. Contact the Lifestyle for Health office at 719-487-3171 for more information on the Vi-Shake or for dealing with a suspected Candida problem. ISSUE 521 - OCTOBER 24, 2011
BREAKING ADDICTIONS by Dr. Cheryl Townlsey, ND Stress can overwhelm us cause to seek a ‘fix’ to comfort us. We might look to cigarettes, alcohol, food, sugar or even drugs to calm our bodies. Over time that approach can become an addition. In the clinic, I found that sugar and smoking were two of the most challenging addictions to break. Recently, we were with friends and I heard a story that fascinated me. A woman who had struggled to address her smoking addiction had had a breakthrough in just 10 days! One of the products we use to help obese and overweight people address food and sugar cravings (Vi-Trim) worked for her! When someone is overweight, their body can become ‘anxious.’ leading to the consumption of the wrong foods for weight loss. Will power alone is rarely enough to address that strong type of addiction. Using our Vi-Trim, we have seen people be able to calm the body and more easily make better food choices. This woman decided to try the Vi Trim and see what happened to her. In 10 days she had no desire for a cigarette. Of course, every single person is different and her experience might not be yours. When she shared her story, my ‘trouble-shooting’ mind went to work. How could that be? Why would that happen? “Of course!”, I thought. Smokers are like those with food/sugar addictions. Their body gets hyper and they need something to calm them down. Our bodies know that being hyper or agitated is not good, so we crave something to calm us down. Over time, we create ‘calming habits’ that seem to work . . . . until we look at the costs! We all know the cost of cigarettes - not just financially but also with our health. What if something could easily calm your body and help you to make different choices? I knew that could happen with food cravings, now it seems it can help smokers. ViTrim is a powder that can be added to any liquid (even soup). It contains chromium to help balance blood sugar and cholesterol, plant extracts to suppress appetite and other natural ingredients. My favorite way is to add it to our delicious protein Vi Shake and give the person a great meal or snack. You can order the Vi-Trim by going to www.lifestyleforhealth.com or by calling our office at 719-487-3171. ISSUE 522 - OCTOBER 31, 2011
REMEDIES STRAIGHT FROM YOUR KITCHEN by Dr. Cheryl Townlsey, ND I love finding effective strategies from common items in my home. So many of us have forgotten or never knew remedies our grandmothers used, but they did use them for a reason - - they worked. Here are some of my favorite remedies - - Enjoy! Use those Eggs! Take a small amount of egg white (raw), lightly stir it to break up the viscosity. Brush it on a clean face (all make-up removed). Leave on for 45 minutes or even overnight (you can’t see it!). Wash off. The egg white tightens the skin and leaves it firm, radiant and smooth for just pennies! Sugar can be Useful! Sugar scrubs are found in high-end spas and most health food stores. They are so simple to make for you or give as gifts. Use 1 ½ cups sugar to 1 ¼ cups oil (almond oil or coconut oil is nice). You can also add your favorite essential oil (i.e., lavender or mint) to add a nice fragrance. Use in the shower or a nice hot bath. It exfoliates and smooths the skin! Baking Soda for those Meatballs For people who are avoiding grains and still want to make meatloaf or meatballs, this tip works well. Use about 1 ½ tsp baking soda for one pound of meat. You can also rub some baking soda into meat before doing a stir-fry. It will help to tenderize the meat so you can use a less-expensive cut of meat. Baby Food Doubles in Shakes and Muffins I love variety in my protein shakes (Vi Shake in our 90 Day Challenge), yet hate to open full can of pumpkin when I only need a tablespoon. When making a shake or muffins, use baby food. It is the right size and you don’t have waste. Read the label to ensure you are getting as little sugar as possible. Our favorite, easy muffin is: 2 cups Vi Shake Protein powder (dry mix) 1 cups milk (or unsweetened almond milk) 1 ½ tsp baking powder Bake at 350 degrees for 15 minutes. Makes 12 muffins (gluten-free, high protein). Great snacks! You can use pumpkin baby food or other flavors and add appropriate spice (i.e., pumpkin pie spice, apple pie spice). Great food, no waste! Car Sickness Often ginger can help with any form of motion sickness. Try some candied ginger, ginger tea or even ginger capsules. Contact us at www.ifestylforheatlh.com for more lifestyle support! ISSUE 523 - NOVEMBER 7, 2011
RELAXING TIGHT SHOULDERS by Dr. Cheryl Townlsey, ND Tight shoulders are considered the ‘universal stress point’ in nutrition. It can get to the point where a person can’t easily raise their arms above their head. Many people think that is normal and miss out on getting range of motion restored. Here are several tips we have found work for Forest and many of the patients I’ve had in the clinic. Omega 3s Few people realize that tight shoulders and ribs are due to a nutritional deficiency of Omega 3s (the good fats - flax and fish oils). In addition, to tight shoulders, people with this deficiency often have a history of canker sores, muscle weakness, dry skin, loss of hair and find themselves to be slow morning starters. Does any of that sound familiar? Recommendation: The quickest way to restore your Omega 3 supply is through a daily intake of flax or fish oil. My favorite is Barlean’s Omega Swirl. It tastes delicious, is easy to digest and much more bio-available for the body. You can find it in your local health food store (i.e., Vitamin Cottage) or on our website at www.lifestyleforhealth.com. Exercise Many exercises focus on the shoulders. One of the easiest ones you can do simply requires a ‘corner’ – in your shower, a hallway, etc. Find a corner, place your palms shoulder-height on the walls, feet about 3-feet from the corner. Now do a simple pressing towards the corner as if you were doing a push-up. This stretches the chest open, moves the shoulder blades together and helps open up the shoulders. This is a great way to relax after doing a lot of computer work or sitting. Muscle Activation Therapy (MAT) We had the privilege of meeting a local specialist, Brad Carlosn, who works with professional athletes and normal people like us! (you can connect with Brad at 719-338-2100 or his website www.activeedgemat.com) Forest had had a tight right shoulder for 26+ years. He saw Brad for one appointment and had a release of shoulder motion that allowed him to easily reach his arm above his head. Forest had done a lot of other work, takes Omega 3s, exercises, but couldn’t restore full range of motion. Sometimes it is finding just the right resource that your body needs to get the next level of results. One of the joys of pursuing health is that when you are ready for another breakthrough, the options show up. We see that on a regular basis and are enjoying more health and fitness than ever before. Join us on our next 90 Day Challenge by checking us out at www.lifestyleforhealth.com! ISSUE 524 - NOVEMBER 14, 2011
TAKE A SPLASH! by Dr. Cheryl Townlsey, ND It is estimated that 80# of Americans are dehydrated - - dried out! Your body is 70% water and it is critical for proper health. We can live longer without food than we can without water. The only thing more important is oxygen. Why are we dehydrated? It‘s simple - - we don’t drink enough water! Coffee, juice, soda, beer and tea are not water – in fact they are even spelled differently! What Does Water Do? Water helps the body detoxify, energize, build muscle, ease joint pain, and increase immunity. Adequate water consumption also helps in weight loss. Often when people think they are ‘hungry’ they are often thirsty. Try drinking water the next time you are ‘hungry’ and see what you notice. Drinking between meals is far better than gulping large amounts of liquids during meals. How Much is Enough? Drinking half of your body weight in ounces of water can support all of the above functions (ex: if you weigh 150#, drink 75 ounces). To help ensure I get adequate water each day, I have a 24 ounce water bottle that I make sure I fill three times each day and consume. Now, I don’t have to count ounces, I just count to three – much easier! Do not wait until you are thirsty to drink water. Start your day with water (some lemon added to it is nice). Then, begin drinking throughout the day with your handy water bottle. Not all water is the same. I do recommend filtered water whenever possible. There are several options for this. If you choose to do distilled water, be sure to add minerals back into your diet/supplement routine. The more alkaline your water is, the better. By law, it should be a pH of 7. The more alkaline (higher number), the better it is for you. We personally use the Santevia Water System, which you can find online, as it helps to alkalinize. In addition to your drinking water, consider your shower. More contaminants get into the body through bathing/shower water than as a beverage. Local health food stores have shower filters that are affordable and easy to install. It’s time - - go get a drink of pure water and know you are helping your brain, your body and your weight loss! Join us at www.lifestyleforhealth.com for more ideas to build your health and fitness! ISSUE 525 - NOVEMBER 21, 2011
A MOTHER'S DREAM COME TRUE by Dr. Cheryl Townlsey, ND Our daughter, Anna, has struggled with a sugar addiction since the age of six. As a naturopathic doctor, it has been very hard to watch her struggle, realizing that all of my input only made the problem worse. What does a parent do when they see their child struggle with something that they actually have experience overcoming? First thing I did was pray for some wisdom. Over the years, I realized that she needed me to love her right where she was instead of trying to make her into somebody else. Last year a gift came into our life called the 90 Day Challenge. I was slightly, or should I say extremely resistant, as I didn’t think a meal replacement drink would do any of us any good. I’m so thankful I got over my resistance!! We all started on our 90 Day Challenge. Over time, Anna had a big result - - the physical craving for sugar was gone. This was huge for her. She saw her weight drop (a life-long challenge), muscle build and her whole shape change. The last 90 Day Challenge she decided (on her own) to fast from all sugar and starchy foods. 45 days into her challenge came the big test! She had just moved out on her own. She had no Internet connection (meaning no facebook or email access), no cable, her dog was at our house, no friends (her roommates had not yet moved in) and it was raining. If ever there was a time to get a gallon of ice cream, this was it! As she pondered her choices, she decided she wasn’t going to blow 45 days and the whole challenge for that ice cream. She had become stronger than the old addiction and she stood her ground! Today, she can say ‘no’ to all of the sweets her roommates have lying around. She said no to holiday treats and decided to just skip the normal holiday sugar that caused her to stumble for 20 years! At 25, Anna has become strong, beautiful, healthy and free of an addiction that could have killed her or certainly limited her life. As a mother, I’m forever thankful for the 90 Day Challenge in her life! Are you addicted to sugar? Is it time for you to have a breakthrough? Check out Anna’s pictures and transformation at www.lifestyleforhealth.com. ISSUE 526 - NOVEMBER 28, 2011
HAPPY HOLIDAYS! by Dr. Cheryl Townlsey, ND For the average person, the holidays will add 8-10 pounds of extra weight to their body! Since I don’t plan to gain any weight, someone will be gaining 16-20 pounds - - is that you? Why the weight gain? Well that seems pretty obvious when you think of the food, stress and skipped meals. Yet, how can we enjoy the holidays if we don’t indulge at each party and activity? A friend gave interesting perspective the other day. She said, “the holiday foods will be always be here, I can choose to create a different pattern so that the foods aren’t with me come January.” Coming from a former ‘sugar-holic’ that is profound! What are some options to prevent that excess baggage on your belly, hips or thighs? 1. Eat breakfast! Nothing impacts blood sugar imbalances more than skipped breakfast or eating a meal of carbs and sugar (i.e., cold cereal, bagel or pastry). Eating breakfast is the first step and then make sure that the breakfast has protein. My favorite is a delicious protein shake (hot or cold) and my favorite is the Body by Vi shake (check it out at www.lifestyleforhealth.com). 2. Eat Snacks Eating every 3 hours will help stabilize blood sugar. Don’t skip meals and snacks to ‘save up’ for that big meal at night. That is putting blood sugar imbalances on steroids and will guarantee over-eating and weight gain. Plan and have snacks with you for mid-morning and mid-afternoon. My favorites include protein (i.e., muffins from the Vi Shake, cottage cheese, 6-10 pecans/ almonds, hard cooked eggs, guacamole and veggies, etc.). Making sure I have plenty of muffins made ahead helps a lot as that is high protein and fiber and fills me up but not out. My favorite is of course chocolate! (www.lifestyleforhealth.com - Recipes) 3. Avoid Insulin Impacting Foods During the holidays, or any time you want stable blood sugar, avoid the ‘whites.’ White flour, white sugar, white rice and any food with those as the base can add to belly fat. Vote for clean protein sources, lots of veggies, a small amount of fruit and some grains such as quinoa and wild rice. I’ve put extra recipes on our website to give you ideas and encouragement, that this holiday season you can lose weight, enjoy the holidays and save some money! Happy Holidays and Merry Christmas!! ISSUE 527 - DECEMBER 5, 2011
HOW MUCH SUGAR IS IN YOUR LIFE? by Dr. Cheryl Townlsey, ND Is it possible that a seemingly simple little ingredient called ‘sugar’ could be less than sweet in its effect on our bodies? The debate over the innocence vs. toxicity of sugar has gone on for years. Let’s first of all define ‘sugar’ as both sucrose (beet and cane sugar, white or brown) and high-fructose corn syrup. In the 1980s sugar was becoming known as toxic and high fructose corn syrup was filling up our sodas and processed foods. Now the trend is reversing back to sugar and companies are marketing ‘no high fructose corn syrup’. Marketing aside, the two sweeteners are effectively identical in their biological effects and damage to the bodies. Neither sweetener comes with any protein, vitamins, minerals, antioxidants or fiber, so they either displace nutritious elements in our diet or they are eaten over and above nutrition - - - key reason for weight gain! The average adult consumes nearly a half cup of sugar each day (22 teaspoons)! The average teen consumes over ¾ cup of sugar each day (34 teaspoons)! That is a lot of sugar! Some research is showing that as little as one tablespoon of sugar can lower immune function. Clearly ½ - ¾ cup of sugar each day is not leading us to health or fitness. As the holidays bring even more sugar into our diet, is it any wonder that many people are sick in January? What are your options? I’m finding I can make many of my favorite ‘treats’ without sugar. I’m using our Vi Shake mix to make muffins, cupcakes, “Reece’s peanut butter balls”, apple pie and more. These treats are sugar-free, high fiber, high protein and just taste delicious. For other recipes, go to www.lifestyleforhealth.com and check out our favorite Vi recipes! Here is a simple Lemon Poppy Seed Muffin -- - try it and see how tasty it is. Then, let your imagination run wild and make a new flavor each day. Two muffins equal one shake and one meal. Easy nutrition during busy days! Lemon Poppy Seed Muffins 2 c. Vi Shake, dry mix 1 c. milk (almond or skim) 1 ½ tsp baking powder 1 TBL melted coconut oil or olive oil 1-2 tsp lemon flavoring 1 TBL poppy seeds Mix well. Pour into lined cupcake pan. (makes 10-12). Bake at 350 Degrees for 15 – 20 minutes or until done. Delicious!!! ISSUE 528 - DECEMBER 12, 2011
WRAPPING UP GIFTS ON A BUDGET by Dr. Cheryl Townlsey, ND Years ago, Forest and I experience a rough time with our finances. The three of us were living on $850/month from unemployment. That Christmas, I wanted to thank the people who had helped us. I mentioned this idea to Forest and he casually said sure, until I gave him ‘my list!’ On that list were 300 names! “300 people” – he exploded! “We don’t even know 300 people!” I started going through the people (and of course their kids) and we did in fact know that many people. He said we don’t have any extra money - - remember?? I decided to figure out a way to thank all of these people. A couple asked me to make a wedding dress for their daughter and she paid me $300. Now, how could I make gifts for 300 people on $300? I happened to see a picture of a gift bag from simple brown paper sacks in a magazine. My creative mind pictured gorgeous bags. As a result of that simple idea, I did in fact give 300 gifts for less than $300 that year. We had a lot of ‘gift bags’ to make and I finally asked Forest to help with 30. If you know Forest, you know he waited until the last minute. One evening we had about 10 friends over for a dinner (to receive their gifts). After dinner, Forest was in charge of entertainment. Guess what he did? Yes, he got everyone into a circle, handed out paper bags and the 12 of us each made 3 gift bags (he wanted to give me ‘extra’!). Of course, I was upset he hadn’t done it on his own. He was smiling from ear to ear that he had figured out how to meet his commitment and have fun in the process. How typical of us! I’m so thankful I’m learning how to be more like him and have more fun! The biggest gift I received that Christmas was realizing that giving is not defined by the amount of money in my checkbook or cash in my wallet - - - it is defined by the appreciation in my heart. I also learned I can get up tight or laugh along the way as I give. Whatever the occasion - - you can give and bless others if you choose to. Just let your heart lead the way. This idea went on to be featured on television and in a book. I have also done a YouTube video showing you how to make simple, yet beautiful gift bags from simple brown paper bags. (Go to www.lifestyleforhealth.com and search ‘gift bags’.) ISSUE 529 - DECEMBER 19, 2011
90 DAY CHALLENGE! by Dr. Cheryl Townlsey, ND You have heard me mention a 90 Day Challenge before. What exactly is a 90 Day Challenge? A Challenge is an opportunity for you to transform something in your life that matters to you. It might be a physical transformation (weight loss, build muscle, reduce biological age), fitness goal (run a 5K, lift more weight, do Pilates, hike or cross country ski), financial freedom (debt elimination, better transportation, increased income) - - - -something that matters to you. It does no good to create a 90 Day Challenge if the outcome doesn’t matter to you. A ‘should’ will only frustrate you and cause you to fail, as your ‘heart’ won’t be in it. Take the time to identify what matters to you! In addition to the desired outcome, it is essential that you have a community to support you. Research proves that our community impacts our health and finances more than our genetics or bank account. Fit people hang out with fit people. Overweight people hang out with overweight people. It is true that ‘birds of a feather flock together.’ Check out the people you spend the most time with. Will they support you in your challenge outcome, or will they be part of the problem? We have surrounded ourselves with people who support our challenge and we in turn support many people around the country in their challenge. Do you need some support in your challenge, than give us a call! (719-487-3171) Commit yourself to your challenge for 90 days! When we decide to break out of our comfort zone, than we need time to make that transformation. If I had given up on my first challenge after the first month, I would have missed out on losing 4 jean sizes, building muscle and reducing my biological age to 48 (I’m 58!). Invest for the full 90 days! Last but not least, get the tools to help you succeed. The Body by Vi 90 Day Challenge gives you the tools to ensure successfully hitting your weight loss and fitness goals. Give yourself the best gift ever - - a 90 Day Challenge - - - enjoy the holidays and fit into your skinny jeans! No time like the present to enjoy a present that will give you the best life ever!!! Contact Dr. Cheryl or Forest at 719-487-3171 or check out Dr. Cheryl’s transformation at www.lifestyleforhealth.com! ISSUE 530 - DECEMBER 26, 2011
MEDICAL CARE IS NOT THE SAME AS HEALTH CARE! by Dr. Cheryl Townlsey, ND 2012 is upon us. Do you realize that you may see many more years to come - - - you might even live to be 80, 90 or 100! The ‘quality’ of those years is largely under your control. Many problems that are surrendered to doctors are the results of 20, 30, 40 years of problems with our lifestyle, not doctors doing a poor job. Henry S. Lodge, M.D. in Younger Next Year for Women, states that 70% of premature death and aging is lifestyle-related. Most disease is caused by how we live. When we ignore how we live, our quality of life diminishes - -not because of poor medical care, but due to a lack of our own health care! The “Normal Aging” process is anything but normal. The worst thing that can happen is to grow ‘old’ and live! That represents a lack of quality in your life, a drain on your family and the nation. We can change that by deciding to “LIVE” and enjoy life every day we are blessed to have it. At age 58, I’m thrilled to be active, mentally alert, fit, on no medications and feeling and looking better than when I entered my 50s! I’m excited my husband is training for a triathlon, is active, fit and my best friend. I’m blessed to see our daughter enjoy life, having beat a sugar addiction, lost weight, and traveling around the country sharing this message of health care! Our family is no different than any other family other than we decided 20 years ago to become responsible for our health. When I suffered a complete health breakdown at 35 I knew I was facing serious choices. Depression and suicide or change my approach to life. I chose the later and my life has never been the same. As you enter 2012 - - -what will be your choice? Medical care alone? Health care with medical care as it is needed? In the absence of signals to our body to grow, the body and brain tend to decay, which is what we call aging. Medical care works on the decay - - - health care creates the growth to create quality of life! Join us in 2012 on a 90 Day Challenge! Identify one area of your health that you would like to see grow, transform or become more fit. Make sure it matters to you (no ‘shoulds’ allowed!). Then join the team that will support you, encourage you and help you reach your 90 day goal. Let this year be a year that your health grows and your aging slows down! Check out my story at www.lifestyleforhealth.com. ISSUE 531 - JANUARY 2, 2012
VIOLA - BALANCE! by Dr. Cheryl Townlsey, ND One of my 90 Day Challenges has been to be able to balance on one leg for my yoga poses. I realize that the average person easily stands on one foot any time they want to. For me, that has been a skill I’ve never had. Consequently, walking on sandy beaches, hiking on loose gravel and going up and down stairs has been a challenge. Instead of feeling stupid, I decided to ‘take on the challenge’ and conquer this weakness. I’m so thankful for my personal trainers, Susan Iverson and Beth Gannon, and the great instructors at the YMCA who do great Pilates and yoga classes. I’ve especially enjoyed Rusiana, Dawn and Susan at the Y. Great instructors, coaches and trainers can help so much when you are in the midst of a Challenge (literally and figuratively!). I found I was constantly saying to myself “I can’t balance!” What we say to ourselves is what we create. I’m certainly a living example of that. I began to change how I talked about my balance. After about 60 days of being on this Challenge, I was in Canada doing a seminar. I was talking about my 90 Day Challenge on balance and I went to demonstrate how I couldn’t stand on one foot . . . only I DID stand on one foot for over 6 seconds! I thought it was a fluke, so I did it again and I again I stood on one foot for over 6 seconds! Stunned, I was trying to figure out what had changed. What had changed was my self-talk. This last 90 Day Challenge has taught me that living life fully requires balance as we pursue goals. I’m learning to ‘live in the present’, relax, breathe (a biggie!), trust, smile (another big deal) and do the ‘one thing’ I can do right now. My energy is focused on being present right now and doing the one thing I can do, peacefully, freely and with the belief that I can. . . . . viola! Balance on one foot and in the rest of my life! If you want to learn how to have more balance, create more fitness, check out these great trainers at the Monument YMCA. Check out my 90 Day Challenge at www.lifestyleforhealth.com As the new year approaches, instead of setting a New Year’s resolution that is gone in 2 weeks, set a 90 Day Challenge, join a community to support you and be in a very different place come March, 2012!!! ISSUE 532 - JANUARY 9, 2012
WHY BOTHER TO GET HEALTHY? by Dr. Cheryl Townlsey, ND I love John Maxwell’s wisdom when he says, “You will never change your life until you change something you do daily. The secret of your success is found in your daily routine.” Our daily routine is so regular we don’t have to even think about it. Yet that routine is powerful! We can change our daily routine quickly or slowly or never. Remember the first time you touched a hot stove? Changing that activity was instant! Some of our other routines are such a part of us we aren’t even aware of them nor do we quickly change them. For example, we all know we ‘should’ eat more vegetables (especially the green ones). We all know that we ‘should’ exercise. Yet our ‘routine’ is too busy to make those adjustments. Interesting, ‘should’ is defined as an obligation which is a form of debt. Shoulds don’t motivate us they just cause us to feel guilty for not doing something. They actually drain us of energy - - so skip the shoulds! On the other hand, when we understand ‘why’ we want to create something, we have all the energy in the world. When we want to go see a friend, we figure out how to make it happen. When we want to go to a party, we find a way. What we want we create. How can we apply this process to our health? I remember being in the clinic and watching ‘older’ women struggle to walk, hunched over and triceps swinging in the breeze (not much breeze still a lot of swing!). I looked at myself and knew I was headed in that direction! I had already shrunk an inch, did the triceps swing daily and didn’t have much balance. I could see my future in each one of those older women. I made a decision to change that picture. It took time, but whenever I thought about not being active, I remembered those women. They reminded me WHY I want to be healthy and fit. It is not a ‘should’ that drives me to the gym, to the produce section of the grocery store - - it is a heart-felt desire to be fit and enjoy life fully! Today, eight years later I rarely think of those women. Today, I think about which shake I’m going to make, which classes /exercise routines sounds the best (I usually do two!) and which veggies go with my protein for dinner. I enjoy my life and I’m free to be a positive role model to others. Which model are you - - a positive role model or a ‘negative’ role model? You are one or the other! Join me at www.lifestyleforhealth.com and let’s do this together! ISSUE 533 - JANUARY 16, 2012
WOMEN'S... PAY ATTENTION TO YOUR HEART! by Dr. Cheryl Townlsey, ND The #1 killer of women, by a large margin, is heart disease! Heart disease kills more women than men. More women die of heart disease each year than of all cancers combined. Ten times as many women die of heart disease than breast cancer. In fact, cardiovascular disease (heart disease and stroke) kills more women than the next seven cause of death combined! For unknown reasons, women are relatively protected from cardiovascular disease before menopause. After that timeframe, women catch up with men and then surpass them. Two-thirds of women have no warning symptoms before their first heart attack. Two-thirds of women never recover full function after a heart attack. Enough of the bad news - - - GOOD NEWS - - - most cardiovascular disease is preventable! Depending on the research, 70-80% of heart attacks and strokes are caused by lifestyle! Research followed 3,000 women for 8 years. Over that time, the most sedentary women were five times more likely to die than the fittest women. Being sedentary is formally classified as a major cardio vascular risk factor, increasing risk more than smoking or high cholesterol! Get Active! We are so blessed to have an amazing YMCA in our area. It has great amenities and works for people of all ages. One of my clients mentioned how she and her 3 boys go to the Y to work out while waiting for evening activities instead of driving back to Black Forest after school. She brings dinner, leaves dinner for her husband in a locker and the whole family gets their workout in! If you don’t want to join the Y - - - use your home! Another client began her workouts by doing 1 push-up the first day. She then did 1/hour. Over the course of two weeks she was doing 100/day (10 every hour). Use your stairs for push-ups, triceps dips, cardio, lunges - - - they support you and won’t go anywhere. Free workouts right in your own home. Still too much - - how about this? While you are watching TV, choose to work out by doing jumping jacks or marching in place during commercials. By the end of each day - - well you know how much TV you watch! That might be a good place to start! As a woman, I have no desire to be one of the above statistics. If you do nothing to be active, you are the statistics! Join our YMCA, use your stairs or get up and MOVE during commercials. Simple choices that could keep you from being one of those statistics! I look forward to seeing you at the Y or at www.lifestyleforhealth.com. |
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