Body Sense magazine / Spring 2021

  • Improve Balance in Body And Mind

  • Upper Back Pain

  • Massage After Vaccine

  • Realign with Nature and Your Core

In this issue, learn how getting in sync with the rhythms of the seasons can help you reclaim your balance and stability, something all the more important when life finds you on shaky ground.

This issue also discusses how massage can help with upper back pain, often caused by sedentary lifestyle habits (like sitting at a desk all day) or from carrying heavy loads (like our kids maneuvering their overstuffed backpacks). Is upper back pain an issue for you?

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is water really that important?

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Did you know that you make numerous investments in your health every single day? 

If you are going to the gym, taking a yoga class, seeing a chiropractor or getting a massage... you are making an investment in yourself and your health. 

Protect your investment

What is the most effective way for you to protect these investments?

Water.  Seriously.  Water.  

Drinking water before and after strenuous physical activity increases the body's ability to fully benefit from the experience and significantly reduce the likelihood of injury.   Does it make sense to spend this precious time and energy and only receive partial benefit?  

When a chiropractor is providing treatment to someone who is not properly hydrated, it is like working with a completely dried out stiff sponge... Do you think that adjustment is going to  be smooth and hold for long?  Visualize it.. the answer is No.  Drink a reasonable amount of water the day before, of and after a chiropractic appointment.

Many seek massage therapy for pain or stress relief.  Massage focuses on releasing toxins, tensions and restrictions in soft tissue, muscles and tendons.  Massage increases the flow of blood, which consist of about 82% water.  Imagine a new can of play dough.  Until the play dough is warmed, moist and worked through it is stiff and difficult to bend and mold.  Add water... and wow, what a difference!  Protect your massage therapy investment and hydrate... your massage with be more effective and the benefits will last significantly longer!

How much water?  Ideally, 1/2 your body weight in ounces daily. 

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Expectations and the Connection to Stress

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We have a tendency to create our own stress... based on unfulfilled expectations. 

We expect others to treat us the way we want to be treated.  We expect things to go our way.  We expect things to happen when we want.  We expect the world to be as we see it... not as it is. 

As seasons change it can be a good time of the year for shedding the old and seeking the opportunity in new growth. 

Take some time to understand what “expectations” you have that may need to be looked at in a different light… more sunshine and clarity is on its way!

Find yourself some peace to prepare for the next season.

Pace yourself

When we move too quickly or jump from one step to the next, we risk stumbling, falling and becoming stuck. We then have the natural tendency to become frustrated, overwhelmed and may stop moving forward all together.

In the same manner if we move too quickly through making healthy choices, there is little opportunity for those choices to become healthy habits.

A series of small steps will take you where you want to go; each of them provide the balance and support to take the next step.

Being healthy is not linear

Has something blocked your path?

Life like the seasons is constantly changing -moving forward at times, pausing occasionally, taking what appears to be detours and sometimes forging completely new routes.  There is a specific sequence, but the schedule of when is always evolving.

We have our good days, and our bad days…

We have our healthy choices and our not so healthy choices.

We have episodes of resilient wellness and experience periods of illness.

It’s not a perfect path… but that is part of what strengthens us in mind, body, spirit and soul.

Functioning or just getting by?

What is healthy to you?

Generally when the body is not functioning properly, there are 2 reasons why.  Either there is too much of something or not enough of something.

A couple easy examples:

  • When someone is very dehydrated the body will exhibit symptoms of thirst, headache, fatigue or hunger. Their body is in need of water. If the symptoms are due to dehydration, they will dissipate within a few minutes of drinking 8 ounces or more of water..

  • When someone has a hangover due to too much alcohol consumption they may exhibit a headache, nausea, fatigue and brain-fog. Their body has an excess of alcohol and their liver is struggling to process it. Generally, water, rest and time will address this symptoms. Additionally, ingesting some type of healthy fat will also support the liver’s recovery.

The same is true for many other "mild" symptoms which can be attributed to ones body having too much or not enough of something.  

Sinus congestion and excessive mucus could be a reaction to a difficulty in digesting dairy products... Yes, it is not always a symptom of digestion when something is out of balance.

Interesting…. Some degrees of anxiety, constipation, certain types of heart palpitations and cravings for chocolate have been traced to a deficiency of magnesium. 

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What is best for you?

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If they were all the perfect option -why would we need the options at all... wouldn't everyone already be healthy, in great shape and living their best life?

Each of us have choices to make regarding our own health and well-being. Lately we are overwhelmed with numerous diet and exercise options and choices on how to get healthy, lose weight and live our best life. And everyone one of the options claims to be the one YOU need.

How do you decide?

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An Ongoing Natural Process

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Your body makes new cells from what you eat. During sleep, your body works to repair muscle, organs, and other cells. Additionally, chemicals are produced through the metabolism of the nutrients you consume that strengthen your immune system and are in full force of circulation through your system during your sleep.

You are what you eat and your body rebuilds while you’re asleep.

No matter how much it gets abused, the body can restore itself. The first step in to stop interfering with nature. -Deepak Chopra

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Allow the time for change

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Life is a delicate balance of holding on and letting go.

During this season of turning inward, seeking warmth and comfort, looking for change, uncertain of what direction to go or what are the best personal choices to make; the secret is in knowing …

What to hold on to, and what to let go…

  • Let go, once the lesson is learned.

  • Hold on to what is adding value.

  • Let go of beliefs that no longer serve you.

  • Hold on to what energizes you.

Letting go

- Holding on

When to stand your ground, or when to walk in someone else's shoes. When to hold yourself accountable, and when to forgive. When to remember and when to forget. When to accept and when to change. What to hold on to, and what to let go. The list goes on and on.

All of it comes down to choice. The choice is a personal one. A choice we each own. We can be influenced by those around us, although it still comes down to each of our choices.

What does an attitude of gratitude have to do with it?

Everything!

  • What does gratitude look like to you?

  • Is it based on the simple things?

  • Is your ability to be grateful more complicated this year?

We all need reminders, nudges or words of motivation to focus on what we have, what we have gained and what is truly important. A serving of humility and empathy will guide each of us through… and improve our outlook as well as our health!

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What is EMPATHY to you?

Definition : the ability to understand and share the feelings of another; to be with and understand others' emotions. To hold space for another unconditionally.

What is HUMILITY to you?

Definition : the ability to be confident in your decisions, and not need or desire others to pay attention to them. To do what needs to be done without explanation or judgement.

#awareness #change #healthy #choices #wellness #pause #livewellwny #bodybewellsolutions #onechoiceatatime #resilience #flexibility #attitude #gratitude #yoga #listen #observe #checkinwithyourself #whoareyou #healthcoach #starttoday #justdoit #makehealthyahabit #mindful #mindset #humility #empathy

What is resilience? What is flexibility?

Excerpt from Article by Kells McPhillips

Many folks believe that stretching elongates your muscles, but that, my friends, is a myth. Instead, it mobilizes and lengthens the connective tissues surrounding your muscles, allowing both them and your joints to move more freely.

The ability to transition successfully through change is directly connected to resilience and flexibility. What are you doing to increase or strengthen yours?

Do you believe there is a connection between your behaviors, beliefs and your physical body?

How RESILIENT are you? 
Definition of resilient: the ability to withstand or recover quickly from difficult conditions, to recoil or spring back into shape after bending, stretching, or being compressed.

How FLEXIBILE are you?
Definition of flexible: capable of bending easily without breaking, to easily modify response to altered circumstances or conditions, able to adapt to different circumstances.

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Are you curious about tapping into an understanding and becoming familiar with your own resilience -you just might create an opportunity to increase your flexibility!

You only know -what you know

As Body Be Well Solutions, reopens and is welcoming clients back into the office…

Many things have changed -many things have stayed the same.

While in this space, I ask that we recognize and respect the fact that each of us are experiencing something that we have never been in the middle of before -on so many levels.

As we each work our way through this, I ask to please remember to be kinder, listen more, have patience and respect that YOU DON’T KNOW - WHAT YOU DON’T KNOW

In this space of relaxation, restoration, peace, and comfort -please allow your words and your thoughts to emit the same.

As this has been a time of reflection, learning, coping, and evolving. No matter what stage you are in -acceptance, denial, blame, transference, anger, depression, shock, disbelief, guilt, etc... it is where you are, and that is alright.

 

What direction should you go?

Keto? Vegan? Vegetarian? Intermittent fasting?

These are just a few and there are so many more to choose from! How do you know which to try or is right for you? Before going down one path or another; consider these questions honestly. Changing eating habits is hard enough -Don’t set yourself up for self sabotage and failure by not planning and making a solid decision on which path to take.

  • What is you goal or objective? Losing weight? Getting healthy?

  • Does it fit into your current lifestyle? Meals made at home? Food ordered in? Dinning out?

  • Is it flexible? Or is it ridged and based on extreme restrictions?

  • Is it sustainable? Is it for a lifetime of habits? Or a quick fix?

  • What is the financial cost involved? Is that sustainable?

  • Do you have regular access to the food?

  • How much time is necessary for preparation? Are there time saving options?

  • What is your motivation for choosing one over another?

  • Is it based on counting, measuring or recording consumption?

Your success will be based on the results of an honest assessment of these questions. No matter which approach you decided these items should definitely be part of your path:

  • Sustainable

  • Balanced

  • Flexible

  • Based on non-processed food choices

  • Real food choices -not made in a Factory

  • Proper hydration

  • Cost Effective

  • Well supplemented to cover the gaps in nutrients

Who’s path are you on?

A start to making healthier choices

Some basic and simple guidelines to get started are:

Focus when shopping and reading labels on factors of 5

  • 5 Grams of FIBER or more

  • 5 Grams or PROTEIN or more

  • 5 Grams of SUGAR or less

Focus on portion sizes as the size of your hand

  • Your Fist is a serving of VEGETABLES (try for 2x)

  • Your Palm is a serving size of lean PROTEIN

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Isn't it simply Chemistry?

Understanding how your body responds to what you put in it, and making even minor changes can significantly alter your Health. Simple Chemistry? Each of our bodies are like chemistry beakers. Every item we consume causes a shift in the chemistry. Some shifts are good, some not so good. Although what may cause significant negative impacts to your body, may not effect another person the same way.

Some people have issues in digesting and processing dairy, although they may not all respond the same way or to the same degree. Dairy can cause digestive issues in one person, excess mucus and sinus issues in another and then cause skin issues such as acne in still another.

We all have the same “basic chemistry”. So how to do really begin to understand the impact of what you are consuming? You can start now. It cost nothing. It can be done without any medical testing in the privacy of your own home. Are you willing to try it?

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Every single thing you put into your body...

Are you familiar with the term Comfort Food? Of course you are. We all have our personal favorites.. some salty, some sweet and some savory. Generally we crave these items when we are in need of “comfort”… from something being out of balance with our Primary Foods. Its normal. Its ok -in moderation. Which is the key to why we started with an awareness of the Health of your Primary Foods.

Secondary Foods are your everyday food and beverage choices. Obviously they are a component of the foundation of your health. But why?

Essential nutrients. These are nutrients that your body requires for energy and to carry out basic functions. These are not produced by your body; so you must consume them in some manner.

Regarding the Comfort Food -Ever notice how easy it is to eat and eat and not seem to satisfy the hunger? Generally Comfort Foods are significantly lacking in nutrients and will not satisfy your body’s need for essential nutrients.

The more you know -the Healthier Your Choices.

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Everything except what you consume...

Primary foods are a culmination of your relationships, hobbies, career, beliefs -pretty much all aspects of what makes you you, beyond food. Why are they primary? Consider the “health” and the impact on you regarding the following:

Relationships -companionship, love, trust, acceptance, respect

Finances -lack of debt, ability to pay bills, consistency of income, credit rating, freedom

Career-enjoy, fulfilling, well compensated, engaging, manageable schedule

Physical Activity -interesting, affordable, accessible, healthy, regular

Home - safe, comfortable, organized, sense of belonging, nurturing

There are many more to areas to consider, but this was a start. If there is a significant imbalance in a Primary Food… it can negatively affect your health. Spending time to go through the process of examining your personal Primary Foods will allow you to make necessary adjustments to further support you in making Healthier Choices into Healthier Habits.

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How do you look at yourself?

Becoming aware of your behavioral preferences as noted over the last 4 postings, creates a framework for your success. Your health is more than the food you put in your body. Your health is a culmination of your relationships, hobbies, career, beliefs and much more.

Your over all Health and Well-being can be a reflection of the BALANCE you have in these varying preferred behaviors and your respect of them in yourself and those around you.

Reminder, there is no right or wrong in this. This is a shift in Mindset… simply an awareness of how the pieces of your puzzle fit together. Each preferred approach Extroversion or Introversion, Sensing or Intuition, Thinking or Feeling and Perceiving or Judging… has the potential to reveal your personal strengths -although when out of balance can be your greatest casualty.

*Learn more about the “Basics” at Meyers & Briggs Foundation.

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#awareness #change #healthy #choices #wellness #pause #livewellwny #bodybewellsolutions #onechoiceatatime #yoga #listen #observe #checkinwithyourself #whoareyou #healthcoach #starttoday #justdoit #sustainablechange #makehealthyahabit #mindful #mindset