Immune System Boost

Immune System Boost

Protection
From Foreign Invaders!

We depend on our national military to protect our country from foreign invaders, but do you realize that YOU NEED TO PROTECT YOUR BODY from its foreign invaders?

Your personal military is your immune system.  How successful is it?  Is it supported and well trained by you?  Are you confident that you are well protected?

Your immune system is a network of cells, tissues, and organs that work together to defend your body against attacks by “foreign” invaders. These are tiny organisms such as bacteria, parasites, and fungi that can cause infections. Your body provides an ideal environment for many of these invaders and it is the immune system’s job to keep them out or, failing that, to seek out and destroy them.

When the immune system hits the wrong target, however, it can unleash a torrent of disorders, including allergic diseases, arthritis, and a form of diabetes. If the immune system is crippled, other kinds of diseases result and an immune system boost is necessary.

The immune system is amazingly complex. It can recognize and remember millions of different enemies, and it can produce secretions (release of fluids) and cells to match up with and wipe out nearly all of them.

The secret to its success is an elaborate and dynamic communications network. Millions and millions of cells, organized into sets and subsets, gather like clouds of bees swarming around a hive and pass information back and forth in response to an infection. Once immune cells receive the alarm, they become activated and begin to produce powerful chemicals. These substances allow the cells to regulate their own growth and behavior, enlist other immune cells, and direct the new recruits to trouble spots.

Sound like a war zone? Don’t wait until war breaks out. Get an immune system boost with a healthy lifestyle of eating well, exercising, and managing stress, and your immune system will support you physically, mentally, emotionally, and spiritually.

Carrie Lowry, Twin Ponds Integrative Health Center

                                                                                                                        

 

8 Steps to Mindful Eating

“Do you eat mindlessly?”

“One of the easiest things we can do to promote health is to eat in a calm, mindful manner.”

What is Mindful Eating?

Mindful eating is an ancient practice of bringing one’s full attention to all the tastes, smells, colors, textures, temperatures, sounds, thoughts, and feelings that arise
around eating and food. It is eating with intention and attention by bringing
awareness to our automatic and reactive responses to food without judgment.

Through the practice of mindful eating you can learn to experience the natural joy of eating, develop a more compassionate attitude toward your body, and quiet your critical mind.

Is there a Benefit?

Some of the benefits of mindful eating include reduced occurrences of over eating, increased enjoyment of food, improved digestion, and being satisfied with less.

Other benefits may include:

  • Increased self-esteem and acceptance
  • Increased confidence and ability to reach your goals
  • Tools for living a healthier life and losing weight
  • Insight into patterns and habits that lead to poor health and overweight
  • Increased awareness of what you experience in your body, thoughts and feelings
  • Help in recognizing and handling stress and your reactions to it

Now that you know the benefits, here are my 8 simple steps to mindful eating:

1. Rate your hunger before you eat

2. Choose food that will satisfy both your body and mind

3. Sit down

4. Eat without distractions and stop multi-tasking

5. Eat like a Foodie

6. Slow Down

7. Pause

8. Notice how you feel when you’re finished eating

Old habits die hard.  It may be challenging to practice mindful eating within your hectic lifestyle, especially if you are always on the run.  Don’t try to make drastic changes.  Lasting change takes time, and  is built on many small changes. Start by choosing one meal or snack per day to eat mindfully.

Gina Consalvo, MA, RD, LDN, NCC
Eat Well with Gina, LLC
Nutrition Counseling & Consulting

Structural Integration, the Rolf Method

I  Want to Dance Again!

Mary Beth was a middle aged woman who taught ball-room dancing when she was younger and now was complaining about neck and upper back pain.  It became chronic and she didn’t know what to do for it except take pills.

 

One night Mary Beth had a dream. A wonderful dream where she was back dancing across the ball room floor. When she awakened from the dream, she remembered how it felt.  Oh, she could feel it so clearly –

  • how energized she was,
  • centered inside and feeling balanced
  • moving with ease, pain free
  • so very fluid, graceful and present – floating across the dance floor

As she laid there remembering, she gradually came to the realization that there must be a way to get all that back.  She was determined!  She wanted to dance again, be her old self!  But, she knew that this positive change for herself had to be in a natural way. No more pills!

After doing some on-line research, Mary Beth learned about Structural Integration and felt hope for the first time in years that she could enjoy dancing again. These treatments, she learned, could bring her body into balance. She was committed and made an appointment.

For sure her injuries and lifelong habits disrupted the natural alignment of her body and prevented her from being able to move freely.  Pain and strain was her body’s way of telling her that it was out of balance.

The Structural Integration sessions focused on her body’s complex matrix of connective tissue in a way that brought all her body’s parts into more smoothly functioning relationships – it integrated her whole system.

Some months later, Mary Beth was back to dancing and as she floated across the ball room floor, she felt like she was back in her dream – gracefully dancing with ease, pain free. She was enjoying life again!

She realized that even at her age, it paid off to be open to change!

Andrei Kazlouski, Structural Integration (Rolf Method) Practitioner

 

 

 

 

Step by Step…Breath by Breath

A Meditation Walk

A Tip from Coordination Pattern™ Training

For some people, like me, meditation is the most fun when it is done while walking.  You can still quiet your mind and relax.  The secret of doing it, I call the butterfly breath. Try it sitting down first.

1) The exhale>Blow your air out as you would do if you were trying to blow a butterfly off a flower.

2) The inhale>Open your mouth and allow the air in.  Don’t pull the air in with face, throat or upper chest muscles…. Just allow it in. (Note: You may feel your hip move slightly forward and back as you do this breath.)

After you have mastered this breath sitting then try doing it as you walk.  Some people take 3 steps for each exhale and inhale.  Some people take 4.  Just experiment and find a comfortable stride and number of steps for you. 

Next try counting your breaths and try to relax.   You can even say in your mind “One relax.  Two relax.” Etc.  Count to 10 and start again. When you have this moving along easily, just keep your mind on the count, letting yourself just witness what is around you without becoming involved or making judgments.>> Your mind and body are quieting.

Next stop counting as you walk and just think of one neutral word.  You can use the word “relax”.  Say it over and over as you walk, at first replacing the count.  You can eventually let go of keeping it in rhythm with your walk if you want to, but you do not have to

Just let it simplify. Let everything you do be easy.  Keep just witnessing your environment.  You are there and have a knowing of what is around you but you are not engaged with thoughts of it.  Keep mentally saying your word or the word “relax.”

This type of meditation may not give you the full benefits of sitting meditation; but, It does:

  • quiet the mind
  • helps you relax
  • burn calories while gently exercising.

Coordination PatternTraining improves the use of the whole brain and gives improved access to all its intelligence and skills. It can be applied to improve Communication, Leadership, Creativity, and, Learning skills. Join us for class on Tuesday and Thursday, 7pm.

Betsy Wetzig, Originator of Coordination Pattern™ “Breakthru” Training, Co-author of Moves For Greatness: Focusing the Four Essential Energies of a Whole and Balanced Leader.