Updated on Jun 30, 2022 | Exercise, Health Tips, Holistic Health, Integrative Medicine
This is part 1 of a 2-part series on yoga and stress.
Stress, in its myriad forms, is an inescapable fact of life. There’s not a person alive who isn’t challenged by it at some time — and perhaps often! — whether it stems from your relationships, work, mounting bills or simply having too much on your “To Do” list.
Exactly how you respond to stress — either engaging it with a fiery passion or retreating from it with a whimper — can determine how it affects you. The goal is to find a healthy and productive balance between the two that allows you to manage and enjoy life. Adopting a yoga practice as part of your routine is an extremely effective tool in helping you do just that. (more…)
Updated on Jun 30, 2022 | Holistic Health, Integrative Medicine
Guest post by Abigail Strubel, MA, LCSW
Developed over the course of millennia, acupuncture is part of a healing system known as Traditional Chinese Medicine (TCM). Legend has it that in ancient times a warrior was struck with an arrow during battle, but instead of feeling pain, he felt relief — leading to the concept of healing through penetration or pressure on specific points. That may or may not be the case, but archeologists have uncovered fine stone needles in China dating back to the Neolithic Era — more than five thousand years ago — suggesting that acupuncture or acupressure was practiced. (more…)
Updated on Jun 30, 2022 | Community Outreach, Diet and Nutrition, Health Tips, Holistic Health, Women's Health
Do you know what’s in your refrigerator? Not everyone does. The outdated sauces, expired dairy products, rotting fruits and veggies, and the bacteria: It’s all there at one time or another for most people. Now that the clocks have “sprung” ahead, this is a great time to spring-clean your refrigerator and learn about healthful food storage habits — which will help you keep on track for healthful living.
Keeping Your Fridge Spick-and-Span
Few people actually take the time to really clean their refrigerator, meaning with soap, bleach and hot water. Because germs are introduced to this appliance daily, it is important to routinely clean it just like you would the rest of your home. Clean up spills as soon as they occur, and take the time to wipe down drawers and door trays.
The Right Temperature
Many people don’t understand the dangers of improper food storage. You can reduce the potential for food-borne illness by keeping your refrigerator running at 40 degrees Fahrenheit or lower, and your freezer at zero degrees or lower. It is easy for temperatures to fluctuate when doors are continually opened, so it’s a good idea to check the temperature now and then to make sure the thermostat is set properly.
Where’s the Beef?
The location of your food in the fridge is key to food safety.
• Keep your meats and dairy on the lower shelves. You don’t want raw meat juices to drip onto your produce or cooked foods.
• Keep fruit and veggies either in produce drawers or on higher shelves, along with cooked foods. Local farm-grown veggies are great, but the dirt they bring in is not, so make sure to brush off dirt before refrigerating.
Product “Due” Dates
Consider the “sell by” and “use by” dates on product labels. Condiments and sauces, especially, can sit in the fridge for months before being completely consumed. Check the dates, and throw the product out if it has changed flavor, odor or appearance.
• A “sell-by” date tells the store how long to display the product for sale, meaning the product should be purchased before that date.
• A “use-by” date is recommended by the manufacturer to use the product before that date for best quality.
What to Stock
When it comes to produce, fresh is not always best if you can’t consume it fast enough. Consider keeping only the fresh fruits and vegetables you will eat within a week. Frozen vegetables are good to have on hand to add to casseroles, pizza and stir-fries. Buy low-fat dairy products such as milk, cheese and yogurt, as well as lean meats. If you do not expect to eat the meat within 2 to 4 days, consider freezing it for later use. Avoid buying large portions of easily spoiled ingredients like sour cream, cheese and fish.
Planning Ahead
Avoid food waste and food-borne illness (and save money, too!) by making a grocery list before you go to the store. Without excess and uneaten foods in the refrigerator, cleaning up and cleaning out is easier.
Here’s to healthful food storage — and healthful living!
Updated on Jun 30, 2022 | Health Tips, Holistic Health, Integrative Medicine, Social Work
Guest post by Abigail Strubel, MA, LCSW
Meditation is a centuries-old practice that can significantly enhance one’s physical and emotional wellness, imparting an improved ability to cope with stress, frustration, anger, insomnia and chronic pain. Research has shown that regular meditation practice can increase brain capacity in areas related to learning and memory, and decrease the volume of areas that are related to anxiety and stress.
Don’t Be Intimidated
Meditation can seem like a mysterious and intimidating practice, but it doesn’t have to be. Guided meditation, also known as guided imagery, helps you concentrate and focus by giving you detailed instructions—essentially a script you can follow—for what to think about so you aren’t just sitting quietly and trying not to think about your worries and concerns.
A Mental Bubble Bath
Some guided imagery seeks to engage the five senses by vividly describing sights, sounds, aromas, and physical sensations, thus involving all aspects of your imagination. One guided imagery I like to lead with clients is imagining a day at the beach—the soft sand shaping itself to the contours of your body as you lie on your towel, the echoing cries of seagulls, the salty tang of the sea air, the cool water lapping at your feet, the warmth of the sun on your skin.
By engaging all your senses, the practice trains your abilities to concentrate and focus your mind. After 20 minutes of detailed imagining, you’ve created a mental refuge—an intensely detailed memory that you can return to in stressful times for momentary relief, almost like a mental bubble bath.
Meditation Resources on the Web
The Internet is a terrific resource for people seeking to learn more about how to practice meditation, including numerous free audio downloads of meditation practices.* Here are some good sources:
• Kaiser Permanente has links to audiocasts for physical and mental well-being on everything from allergies, insomnia and chronic pain to addressing anger, self-confidence and grief.
• Fragrant Heart offers meditations for relaxation and stress relief, weight loss support, social anxiety and healing.
• Tara Brach, a leading psychologist and practicing Buddhist, offers a number of free meditations on such topics as embracing life, being present in the moment and accepting life on life’s terms.
• Things to make you say “Om” offers an extensive list of links to free meditation resources.
• Dr. Emmett Miller, another leading psychologist and meditation specialist, offers free meditations on such topics as changing habits, addictions and behaviors.
• Belleruth Naparstek’s Health Journeys, from a pioneer in the guided meditation field, has a free 15-minute guided imagery download.
You can also find many free or inexpensive guided imagery meditation downloads on iTunes, such as:
• The Meditation for Health podcast
• Dr. Miller’s guided imagery
• Belleruth Naparstek’s guided imagery
For More Information:
How Meditation May Change the Brain (New York Times)
Meditation: A simple, fast way to reduce stress (Mayo Clinic)
The Benefits of Meditation (MIT News)
Reduce Anxiety and Depression with Guided Imagery (Huffington Post)
* Beth Israel Medical Center is not responsible for, does not endorse, and cannot assure the accuracy of information on these outside web sites.
Updated on Jun 30, 2022 | Holistic Health, Integrative Medicine
Guest post by Abigail Strubel, MA, LCSW
Aromatherapy is a great way to relax, relieve stress and recharge your batteries. Certain aromas have been shown to have strong effects on our state of mind. Inhaling particular fragrances can clear troubling thoughts from your mind, allowing you to take a micro-vacation from your worries, and to relax and return to work refreshed.
Most aromatherapy is practiced using essential oils—highly concentrated plant essences. These oils are very potent and can be irritating, so make sure they do not come into contact with your skin. Different oils are associated with different effects:
• Floral essences like rose, geranium, jasmine and gardenia are helpful for easing stress and depression.
• Lavender is excellent for relaxation and promotes healthful sleep.
• Peppermint and eucalyptus are invigorating; they can also help clear your sinuses.
• Warm, familiar scents like cinnamon and vanilla are comforting and soothing, perhaps because they evoke childhood memories of Mom or Grandma baking something delicious.
• Brisk citrus scents like lime, grapefruit and orange can help you feel more energized.
There are several ways to enjoy essential oils. One method is to sprinkle a few drops into a humidifier. You can also use an essential oil diffuser, a special tool that uses either heat or heat and water to disperse the fragrance throughout a room. Aromatherapy oils and diffusers are available online at stores like Puritan’s Pride, Aura Cacia and House of Nutrition* (helpful Google search terms: “essential oils,” “aromatherapy oils,” “essential oil diffuser”), and can also be found in your local Sephora, Bath & Body Works or Bed Bath & Beyond.
One of my favorite ways to enjoy aromatherapy is to create a sachet—a small, soft, fragrant packet:
1. Take some mesh or gauzy fabric (I often use a chiffon scarf or shawl from a discount store like Marshall’s, but you can also purchase mesh at a craft store) and cut it into 4-inch squares.
2. Take two cotton balls. Put a few drops of essential oil on one, and press them together.
3. Put the cotton in the center of the fabric. Wrap the fabric around the cotton balls.
4. Twist the ends of the fabric and tie with a ribbon or string.
5. Voilà! Take a whiff and relax for an instant aromatherapy break. You can also place sachets in your closet or drawers to scent your clothing.
* Beth Israel Medical Center is not responsible for, does not endorse, and cannot assure the accuracy of information on these outside web sites.
Nov 22, 2012 | Dermatology, Diet and Nutrition, Holistic Health
What we are putting into our bodies is a product of what we will get on the outside. It is important to keep nourishing your body with healthy foods and healthy fats like avocados, almonds, pineapples, green veggies and berries. These foods have healthy fats, oils, natural enzymes and antioxidants and are loaded with vitamins and minerals that your skin and body need in order to stay healthy.
Not only do you want to nourish your body from the inside, but lots of food products, when used on the outside of your body, can actually help you get that glowing, healthy skin! Homemade beauty products are simple and quick to make. Most remedies can be made with products that you probably already have in your home. When you are making your own skin care products, you know exactly what you are putting on your face.
The Skin Care Pantry
Here are four ingredients to have in your cabinets to keep your skin looking healthy and glowing. Keep these items in your kitchen and you won’t have to worry about buying another skin care product again!
* Honey: A natural humectant, made to hold in moisture.
* Sugar: Helps with dull skin as a natural scrub.
* Olive Oil: The vitamin E and antioxidants in this oil make it a great moisturizing option.
* Milk/Yogurt: Can help improve your skin’s elasticity and reduce wrinkles.
Quick Recipes for Food for Your Face
Sugar Honey Scrub
1. To 3 tablespoons of honey, add 1 tablespoon of coarse brown sugar.
2. Mix with a spoon to a thick consistency.
3. Apply to cleansed face in a circular motion for 2 minutes
4. Rinse with warm water.
5. Moisturize.
Olive Oil Moisturizer
1. Mix 1 cup filtered water and ¾ cup olive oil and 3 tbsp grated beeswax in a Pyrex cup.
2. Place the cup in a pan with water measuring halfway up the cup.
3. Bring water to a boil and heat until the beeswax melts into the oil.
4. Remove from heat and let the mixture cool for 2 minutes.
5. Transfer mixture to a blender and then add boiled water slowly as you are blending.
6. Scoop mixture into glass jars, cover with cheesecloth, then allow to cool completely.
7. Place lid on glass jar after cooling. The jars keep longer in refrigerator, but can be left out for up to 2 months or more.
Facial Mask
1. Whip one egg with plain organic yogurt.
2. Apply mixture to face and let dry for 5 minutes.
3. Rinse off with warm water, then a splash of cold water.
Julie Winslow is the Director of the Karpas Health Information Center at Beth Israel Medical Center.
This is part 1 of a 2-part series on yoga and stress.