In the modern age, people will spend the majority of their time sitting in front of the computer or TV. If they are drawn into whatever they are doing, whether it be reading or typing out a paper for school, there is a good chance they are compromising their posture, without even realizing it.

You might have heard it from your mother a million times growing up: “sit up straight!” Well, as obnoxious as that may seem, it is pretty good voice. Strong evidence is starting to emerge that poor posture while sitting can cause all kinds of problems. Maybe when you began to read this, you consciously fixed your posture. I keep making corrections in my posture as I am typing.

While sitting at the computer, the tendency of most people is to just their chin and neck forward, as well as let their shoulders roll forward. This is commonly known as forward head posture. This posture has been linked to headaches and problems with the jaw joint, known as the temporo-mandibular joint (TMJ). (1, 2).

This is believed to occur because of the delicate balance between the muscles in the neck and upper body. If this posture persists, some muscles stretch and become weak. It is believed this pulls on other structures in the body, resulting in headaches or other problems.

It’s a simple fix. If you are spending much time in front of the computer, Try the following:

• Pull your shoulder blades down and back
• Bring your chin back into your neck, performing a chin tuck.
• Imagine someone is pulling you upwards from a string attached to the top of your head. Allow the string to help you grow taller.
• Re-check your posture every 5-10 minutes.

An exercise to try at home to help prevent forward head posture by strengthening your neck muscles in order to keep things in check:

• Start by lying on your back on a comfortable surface.
• Tuck your chin into your chest and hold
• Slightly lift the back of your head off the surface.
• Hold the chin tuck and head lift for 30-60 seconds.
• If you “lose” the chin-tuck, you have become fatigued, and the exercise is over.
• Repeat 2x per day, gradually increasing the time as desired.

Sources:

(1) Forward head posture and neck mobility in chronic tension-type headache: a blinded, controlled study

http://onlinelibrary.wiley.com/doi/10.1111/j.1468-2982.2005.01042.x/full

(2) Cook, Chad: Orthopedic Manual Therapy: An evidence-based approach.

PHOTO: http://www.innovative-results.com/personal-fitness-training-blog/stand-up-straight-how-forward-head-posture-is-created-by-our-sedentary-lifestyles/

What are green smoothies? Well I’m glad you asked! Green smoothies are a beverage made in a blender consisting primarily of fruits and vegetables. A traditional green smoothie consists of a generous serving of fruit, some (green leafy) vegetables, and a little water.

Why green smoothies? Green smoothies are a cheap and easy way to increase your fruit / vegetable intake. They are quick to throw together. You don’t need a powerful blender. They’re a perfect solution for someone on the run. I use them as an occasional meal replacement, and I love the endless combinations and fun “experiments” in the blender.

How to make the perfect green smoothie: According to Victoria Boutenko, author of “Green Smoothie Revolution,” the perfect green smoothie is simple: Combine about 60% fruits with 40% vegetables (green leafy, typically) with enough cold water to cover the blades or up to 1 cup. Blend, and try it out. You can experiment and adjust as needed. Try some ice. Try using more fruits and less greens at first if it is too “green” for you.

Where can I learn more about green smoothies? I recommend reading up some books on green smoothies. One of the best is “Green Smoothie Revolution.” It provides ample starter recipes, and will help get your creative juices flowing. See what I did there? Also, try just experimenting with different combinations of spinaches, lettuces, and various fruits.

Can you give me an example to get started? Absolutely.

1. Place about a handful or two of spinach in the bottom of a blender.
2. Add about 1.5 cups of frozen berries to the blender.
3. Add 1 cup of water.
4. Blend (with a secured lid on, of course …. Trust me you don’t want this flying around.)
5. Ignore the color and enjoy. Or boast about it to others. Green smoothies are an awesome conversation starter in the gym / office. Especially when someone asks you, “What are you drinking … swamp water?”

What are some of the benefits of green smoothies?

There is a lot of fiber in green smoothies, along with all sorts of nutrients and cancer-fighting goodies from the plants. They also increase water intake, and are very filling, as well.

Taking green smoothies further:

Although the traditional green smoothie doesn’t include any “boosters,” such as protein powders, it doesn’t mean you can’t do it. There are no set rules. Sometimes I substitute a little veggies for more fruit and a tablespoon of organic rice / whey protein. Sometimes I will add raw honey, chia seeds, or some green powders with various “superfoods.” The possibilities are endless!

Another Alternative: Juicing

Juicing is a whole different topic, but may be another option to increase vegetable / fruit intake. Juicing has a whole set of benefits, especially as a potential detoxifier, which I will address in another article. In the mean time, pull out the blender, and go buy some fruits and veggies.

APPENDIX:

Some starter combinations that work well:

• Spinach / most frozen berries
• Spinach / Apples / Bananas
• Most lettuces / banana / cherries
• Kale or darker greens / apples
• Most greens / pineapple / oranges
• Peaches / mint / mango (incredible!)

PHOTOS: Mahlum and ארכיון מושב צופית

Maybe you haven’t heard, but 17-year old Stacey Irvine, a British teen, recently collapsed after eating only Chicken Nuggets since age 2. It’s okay if you weren’t aware… Whitney Houston’s death will inevitably take the spotlight. But this IS important… for parents, for kids, for everyone. After admission to the hospital, Irvine was diagnosed with severe anemia and vitamin deficiencies. She nearly died. Her mother claims that Stacey was simply a very picky eater, but that her two siblings did not share her obsessive diet.

I won’t judge her as a parent, because we clearly don’t know all the details. However, it does bring to light the need to be persistent, educated, and involved as a parent. Ages 2-20 and beyond are critical development years. If someone isn’t consuming foods that support healthy growth, it may have devastating consequences down the road. So let’s look at some ways to facilitate healthy eating in those with stubborn eating patterns.

• Start young. Don’t expose kids to fast food right off the bat! Let them develop an appreciation for fresh, whole foods in the early stages. Even if they put up a bit of protest, be persistent. Remember that you have complete control over your kid’s diet during these early years. Don’t cave in to protest. I’ve known several people who grew up eating wholesome meals from the get-go, and now they don’t even want to touch fast food.

• Don’t bring crap food into the house. Every time you are at the grocery store, make conscious decisions regarding EVERY item you place in your cart. You vote with your dollar. If more people purchase healthy snacks and alternatives, more will become available. It’s the simple law of supply and demand. Also, less immediate availability of junk food in your home means less likelihood of going out of your way to get some. Stock your shelves with delicious fruits and whole foods.

• Get kids and other family members involved in a family garden and food preparation. If kids can understand the process of real food growth and making meals together, they will appreciate it much more. The sad reality is that most adults have no idea where their food comes from either. This can be an excellent bonding and learning experience for everyone.

• Avoid any foods with “natural” or artificial flavorings like the plague. These flavorings have been engineered in a way that appeals to “feel-good” hormones with great tenacity. Once you start eating these foods, it can be a difficult cycle to break. Addictions easily develop, as was the case with Ms. Irvine.

• Taste buds DO adapt to what you feed them. If you are trying to consume more vegetables or healthful foods, give it more time. Some people claim that it takes up to 10 times of trying a food to begin appreciating it.

SOURCES: http://www.dailymail.co.uk/health/article-2092071/Stacey-Irvine-17-collapses-eating-McDonalds-chicken-nuggets-age-2.html

http://www.examiner.com/tampa-top-news-in-tampa-bay/girl-17-eats-mcnuggets-for-15-years-hospital-nearly-dies

Photos: J.smith

Spring is right around the corner. Maybe you’re not ready to take the plunge into healthy eating. Maybe you don’t want to commit to regular exercise at this point. Either way, there are many other things you can do to improve the your health and / or your family’s health. A great place to start is your living environment. We spend a lot of time in our homes, (even if we are just sleeping there and preparing a few meals here and there.) so why not focus your health efforts on the place you sleep, eat, and live?

Here are a few ideas to make your home a little more health friendly.

1. Slowly phase out most chemical cleaners such as dish soaps, dishwasher detergents, laundry detergents. Opt for herbal or organic alternatives instead. In my experience, most of these products can range from pretty good to excellent. The up side is that frequently natural cleaners contain ingredients that are more benign and less likely to be linked to health problems.
2. Replace conventional hygienic products with natural ones. Find soaps without Sodium-Lauryl-Sulfate, deodorants without propylene glycol, and shampoos without an ingredient list a mile long. Even some of the “organic” brands contain a lot of garbage. Read the labels carefully. If you have no idea what an ingredient is, you probably shouldn’t be using it. Sometimes the herbal alternatives are best. See this website to check out the safety of your hygiene products.
3. Consider purchasing a quality water filter. There is a lot of debate over the best types of water filters. Some argue that reverse osmosis are the best bet, due to their ability to remove fluoride and more contaminants compared to carbon filters. Others contend that carbon filters are better because reverse osmosis units tend to be inherently wasteful. Look for NSF certifications on water filter brands to get a good idea of the water filter quality from a reliable 3^rd party tester.
4. Test your home for radon. Radon is an odorless, tasteless radioactive gas that has been linked to lung cancer. It is cheap to test for (or free in some areas if you check with your local health department) and there are typically cheap solutions to reduce radon levels.
5. Make sure you have plenty of lighting (full spectrum when possible) in your home. Lighting can have a profound impact on mood.
6. Fix any water leak problems / high humidity areas quickly to prevent mold formation. Some types of mold have been linked to significant respiratory problems.
7. Vacuum frequently, especially if you suffer from seasonal allergies or have pets. Dust and bacterial accumulation could exacerbate allergic conditions in some people. Also consider a HEPA Room air purifier if you are particularly sensitive.

These are just a few options of endless possibilities. Check back to healthyconsumer.com frequently for more home health tips.

Let’s face it. Medical malpractice, errors, and negligence are killing a lot of people. So much in fact, it has become one of the top causes of death in the United States. In 2001, an estimated 783,000 people died from medical interventions. (1) This is taking into consideration factors such as: Medication errors, malnutrition, unnecessary procedures, and more. (1). Compare this to deaths by heart disease in 2001 (699,697) or cancer (553,251), and it is a bleak picture. (1) This means medical intervention was the top killer in 2001. I have not found an accurate report with numbers in the last decade, but it may be worse.

With figures like this, it is no wonder why people have been filled with doubt in the safety of our medical model. We can’t blame the healthcare practitioners themselves. They are overwhelmed and bogged down with an overstuffed system. So what to do? Should health-conscious individuals avoid Western Medicine entirely? I would say no, and here’s why:

As both an RN and a curious individual, I’ve had the fortunate pleasure of diving into traditional medicine. I’ve also met wonderful healers with other approaches to healthcare as well. One commonality that many of them share is they believe they have “the answer.” It’s the same with dieting, politics, philosophy, and all facets of life. Healthcare is no different. I’m unaware of any treatment or health philosophy that will solve all health problems and guarantee successful outcomes. (If anyone tells you they have all the answers, they’re likely delusional.)

This is why different professions need to work together to arrive at the best solutions for their clients. Patients should do significant amounts of proper research before committing to any type of treatment or procedure. There’s no excuse not to do just that with powerful search engines such as Google and Google Scholar. Exhaust all options. Read medical journals. Don’t leave a stone unturned. But remember that Western Medicine IS sometimes the best choice.

Despite some of the adverse effects of antibiotics, fore example, sometimes they may be necessary. It is better to wipe out a little gut flora than to die of pneumonia, wouldn’t you say? What happens when herbalism, meditation, exercise, and nutrition fail? Will you stick rigidly to your beliefs that Western Medicine is off-limits?  It is reasonable to be concerned about some of the faults of the contemporary medical system, but just think of it as another tool to have available at your disposal to heal.

INSTEAD OF STICKING RIGIDLY TO BELIEFS, TRY THIS:

• Eat well, exercise a lot, and use alternative therapies whenever safe or possible.
• Look for a Doctor of Osteopathic Medicine (DO), Nurse Practitioner, or a Medical Doctor (M.D.) who are open to conservative and alternative approaches. If during your first appointment they give you five seconds to speak, walk out. You’ll be much better off with someone who actually listens to you.
• Constantly assess your health needs and options. Most chronic diseases plaguing the majority of Americans can be treated without the use of medication if you are willing to make committed lifestyle changes. (Talk to your healthcare provider.)
• Don’t get so stuck on a one-size-fits-all approach. This could be suicide in some cases. Do research and be open-minded. Remember, “traditional” Western Medicine has only been around for a few hundred years. Traditional Chinese Medicine (TCM) has been around for several thousand years.
• Most physicians have only had a few hours (not credit hours) of nutritional training. Look elsewhere for dietary advice, and maximize the healing potential of food.
• Exhaust the resources on this website and others as well.

SOURCES:

(1) Death By Medicine:  By Gary Null, PhD; Carolyn Dean MD, ND; Martin Feldman, MD; Debora Rasio, MD; and Dorothy Smith, PhD

PHOTOS: Bastet78 and Tom Varco

Our body is designed for this lift; this is the human body’s most powerful way to move an object. Watch any small child pick something up off the ground. It might be as light as a pencil or as heavy as a large box of crayons; they lift the same way each time and it’s always a perfect deadlift. Another great benefit is the improved grip strength… no more asking the maid to open that jar of pickles. And, it’s an ideal lift for those with knee pain.

The traditional squat can cause excessive knee shear which is a no-no for those with a history of knee dysfunction. On the other hand the deadlift greatly reduces knee stress while still working critical muscles. I have a 60+ year old client, with knee joint arthritis, dead lifting, with no pain! In fact, in conjunction with several other factors, her knee pain has significantly reduced and she is off all medication. You also might have heard deadlifting was bad for your back. Do you know what is worse for your back? Sitting most of the day, as most of society does and NOT exercising! With proper technique (which is best taught by a qualified fitness professional) the scientific evidence shows there is no damage done to spinal discs (1). On the contrary, a six month deadlifting program has been shown to increase bone mineralization (a sign of increased bone density and strength) (2). While I recommend an assessment to anyone wanting to start a weight training program, you can perform a few light weight reps to see how your body takes it.

Reference the photo to the left while reading the following. Place a 10lb dumbbell on a chair or place a bucket on the floor filled with a gallon or two of water. This represents the loaded barbell seen in the photo above. Stand over the object with feet shoulder width apart or wider. Flatten your back (cue: “chest out, shoulder’s back”), bend your knees, while leaning forward at the hips, being careful not to round your back, and grab the object. Lift up, through your heels, with straight arms, until you are fully up-right. Give the glutes a squeeze at the top to help take some of the load off the lower back. A few sets of 8 to 12 reps should get you feeling the lift. Perform 2-3 times per week. I have personally and professionally found that a weak and/or painful back will actually get better with the dead lift. But, please err on the side of caution; ideally you should get professional help first to get “qualified” for this awesome lift. Now it’s time to get functional, burn some calories and save your back… go deadlift!

1. Medicine and Science in Sports and Exercise; R.F. Escamilla, et al.; July 2000.
2. Journal of Strength and Conditioning Research; H.C. Almstedt, et al.; April 2011.

Photo: http://www.weighttrainingequipment.org/howtodostrongerdeadlifts.html

Jason McCammon is the owner and director of Iron Quest Fitness, Michigan’s premiere personal training studio.

Our words say a lot about who we are, what we believe, and how we view the world. Learning to accurately articulate our desires, needs, and perceptions can be a challenge. How much do you actually sit down and analyze what is coming out of your lips? Are you frequently being accusatory? Are you talking more about people than ideas? Do you claim responsibility for your actions? Are you complaining all the time? Do you interrupt others frequently with little thought? What type of descriptors are you using? A friend of mine constantly challenges me to assess what I am saying and how I say it. Although it can be distressing at times, I am thankful for it, and my communication skills have steadily improved.

Words build and destroy relationships. It has taken me years to realize the magnitude of this effect in our personal relationships. I wish I would have realized this sooner. I’m constantly re-assessing how to communicate with others, while avoiding distortion from my emotions. It’s something I work on every day, and you can too. By doing so, you may bring better understanding to your desires, and strengthen your bonds with others.

Here are some ideas how to strengthen communication with others:

• Avoid directing blame towards others. Claim your statements. Use “I” statements, like “I feel, I think,” etc. Avoid saying “you did this” or “you make me feel…”
• Let others exhaust their viewpoint fully before speaking. It will give you time to construct your thoughts in a productive way, and respond accordingly.
• Always run your responses through social filters. Think about what you are going to say, how you are going to say it, and how you perceive others will interpret your response.
• Shift your perception away from winning an argument to resolving it together. Both parties will benefit more. If you do this, others are likely to respect you more.
• Remove your emotions and thought distortions from conversations as much as possible. Listen to their words. Get the real message, not your version of it.
• Be patient with others. If you are trying to press your beliefs or ideas upon them, it probably won’t work. People will only change when they are ready to change. Live your life the best way you know how, and let them come to you.

Photo by: David Benbennick

About one year ago, I met Deej Leggit. She revolutionized the way I thought about food. Before that point, I imagined food was solely a source of fuel, a basic requirement to keep the body in motion. I had no idea that the power of food can reach far beyond that. It may have endless healing potential. Deej is a perfect example of this concept.

Deej, the owner and director of Ronora Lodge and Retreat Center, and also Camp Rawnora, introduced me to the world of raw foods. I began to learn how many people were using food in a means that seemed extreme to me. Deej, her staff, and others consume primarily raw foods. In fact, most of it is grown on the property. This dietary practice, known as “raw foodism,” is rapidly growing in popularity.

Raw foods involves preparing meals in a manner that isn’t exposed to heat greater than 118 degrees (give or take a few degrees). By doing so, more nutrients may be maintained. Through this diet, people such as Deej claim to have reversed or halted the progress of several chronic diseases including: Diabetes, Cancer, and more. I can’t say that this is medically true. However, I’ve witnessed amazing results with people I’ve met. In fact, my friend Craig Oster claims that a raw foods diet has been an integral part of his ability to prevent the progression of his diagnosis of Lou Gehrig’s Disease.

Listen to this video interview with Deej as she explains:

• What is raw foodism?
• How can raw foods be used to improve your health?
• The potential of raw foods to halt chronic diseases.
• How and where to learn about raw foods.

Here are some of the potential health benefits of mushrooms:

• Certain species of Agarikon may contain active compounds that are effective in treating tuberculosis. (2)
• Mushroom extracts may contain active components that may have anti-tumor properties. (3)
• Crimini, maitake, oyster and shiitake extracts may reduce inflammation. (1)
• Mushrooms are excellent sources of potassium, selenium, riboflavin, and niacin. (4)
• Agaricus bisporus has been shown to reduce cholesterol and blood glucose. (5)
• White button mushrooms have demonstrated possible benefits for arthritis treatment. (6)
• Agarikon species, may contain both anti-viral and anti-bacterial properties. This is a rare find in nature. (2)

These are just a few of the many possible benefits of mushrooms. At this point, we still understand very little about the potential application of mushrooms to health enhancement. Informal studies and Chinese medicine reports that several mushroom species have excellent immune-enhancing abilities.

In addition to the health benefits of mushrooms, Stamets proposes several other uses for mycelium, such as breaking down pesticides and toxic waste. Mushrooms are able to do so in a clean and efficient matter. Fungi may also be renewable source of bio-fuel in the future. Basically, we may be able to produce a renewable source of fuel and clean up the mess too! This is pretty exciting stuff!

How Can I Get The Health Benefits Of Mushrooms?

Quality mushroom supplements are widely available. If you are looking for a quality mushroom supplement for immunity, I recommend researching the following product. It is all organic, grown in a controlled setting, and identical to the strains found in nature. Many customers have reported significant increases in their immune function.

For more information on mushrooms, visit Paul Stamet’s website.

Paul Stamets: 6 ways mushrooms can save the world:

Watch this video on YouTube.

Mushroom Man: The Search for Agarikon by Bill Weaver:

Watch this video on YouTube.

SOURCES:

(1) Paul Stamets: 6 ways mushrooms can save the world: http://www.youtube.com/watch?v=XI5frPV58tY

(2) Mushroom Man: The Search for Agarikon by Bill Weaver: http://www.youtube.com/watch?v=NtwzHY-7mXo

(3) The effects of whole mushrooms during inflammation: http://www.biomedcentral.com/1471-2172/10/12

(4) Health Benefits of Mushrooms: http://www.vegetarian-nutrition.info/updates/mighty-mushrooms.php

(5) White button mushroom (Agaricus bisporus) lowers blood glucose and cholesterol levels in diabetic and hypercholesterolemic rats: http://www.nrjournal.com/article/S0271-5317%2809%2900253-X/abstract

(6) White Button and Shiitake Mushrooms Reduce the Incidence and Severity of Collagen-Induced Arthritis in Dilute Brown Non-Agouti Mice: http://jn.nutrition.org/content/141/1/131.short

Imagine you are sipping on a rich cup of hot chocolate at your local coffee joint. You’re chatting away with a friend, and you’re completely content in this moment. You’re drawn into an engaged conversation, when … suddenly… something goes horribly wrong. The room starts spinning. You can’t focus on anything around you. Your chest seems to be caving in and your heart is racing. You’ve never experienced this before until now. You start running through possible scenarios in your head: “Am I dying?” Probably not. You may be having a panic attack. As bizarre as this description sounds, it actually happens quite a bit. In fact, one in every 75 people will have at least one panic attack in their lives, (1) and many will experiences several more.

The bizarre thing about panic attacks is their apparent unknown origin to the person. They seem to set off at any time, with unpredictable triggers. You don’t have to be in the middle of delivering a public speech in front of a large audience to experience a panic attack. In fact, they frequently occur at moments once a person is not active. While this seems counter-intuitive, it makes a lot of sense. It is believed that many panic attacks may be caused by a build up of dismissed / unconscious feelings of stress or anxiety. Once a person has found some time to sit down, they often strike with great ferocity.

SYMPTOMS OF A PANIC ATTACK:

• Feelings of impending doom / profound dread
• Feeling short of breath
• Increased heart rate
• Intense fear

While symptoms will vary for most people, this is a common presentation. While long term treatment will likely involve psychotherapy and / or possibly medication to addressing underlying factors, (2) here is something you can try in the mean-time:

ENGAGE THE PANIC ATTACK, DON’T HIDE FROM IT.

• If what you are experiencing is indeed a panic attack, the first reaction is usually to become extremely frightened and lose sense of logic. This only feeds the intensity of a panic attack.
• Be aware that deaths from panic attacks are extremely rare, and are usually related to concurrent use of drugs or other substances.
• Despite the intensity of your symptoms, it will pass. You might feel like you are going to die, but the sooner you repeatedly tell yourself that it will pass, the sooner you can take control again.
• Have someone sit with you. Take some deep breaths. Put on comforting music if it helps.
• Be completely present in the panic attack. Examine everything that is going on in your body. Don’t let the fear consume you.
• The more you acknowledge the panic attack and become less emotionally attached to it, the less power it will have over you.
• This is the same concept of mindfulness meditation, that I frequently talk about on this website. It usually works quite well for panic attacks.
• The more you engage in this practice, the more likely the frequency and intensity of the panic attacks will reduce. Eventually, they may subside completely.

Work with your healthcare provider. Reduce sources of extra stress, and don’t keep letting stressors build up in the back of your mind. Unconscious emotions are breeding grounds for panic attacks. Using the above suggestions will help you along your journey towards ending panic attacks for good.

SOURCES:

(1) Panic attacks: http://www.anxietypanic.com/

(2) NAMI: http://namimi.org/panic-disorder

PHOTO BY: Bablekan