Roaring Fork Wellness Weekly Podcast

Apple Blossoms in my yard

Ahhhh, spring has sprung!  I cherish every moment that I get to spend outside these days.  It's a remarkably lovely and enchanting time of year as we watch things return to life after a winter's sleep.

Scratch that.  A couple days after beginning this post - it is snowing here in the Rocky Mountains of Colorado. Oh well.

Life is ever-changing.  The things that we hold on to (like spring) can be fleeting. Circumstances that appear on the surface to be an inconvenience are nourishing and life-giving (like spring storms.)
I can accept this cycle of things....if I have to. ;-)

One of the joys of this spring for me is the return of the Roaring Fork Wellness Weekly podcast.  I cherish the weekly chats with my guests and the practical knowledge they share, along with the sense of their soul that I get just by spending some time talking about their passions.  Scheduling this time each week can feel like work.  Gratefully it always becomes such a gift as the interview unfolds and I get to a nugget or two that I didn't know was there.  I invite you to listen in to these conversations by clicking the player below.



What unexpected gifts are you experiencing through this spring transition of seasons? Please share and let us celebrate with you.

Roaring Fork Wellness: Local Links

I think it is so important to support your local community as much as possible.  And, if you are a business owner, supporting others makes them want to reciprocate, generating a healthy, local economy and goodwill in the community.



Therefore, it really excites me to be a part of this local resource in Colorado Roaring Fork Wellness: Local Links that offers a way to connect with local wellness resources and build a wellness community.  Here there are articles and links to small, local businesses that promote wellness via services, products and consultation.



Do you have something like this in your community?  How do you choose your health and wellness providers and services?  Is it more important to you to be pro-active with the changes we are seeing in health insurance coverage?

The Gluten-Free Craze

My new gluten-free LOVE!
(uncompensated LOVE)

Today is Day 4 of Gluten-free.  So far, so good.

Why? You may ask.  As a non-fan of jumping on the bandwagon, why go gluten-free?  It's just a fad, right?  Well, maybe, maybe not.  There is a lot of discussion and so-called scientific evidence to support both sides of the argument around gluten-free.  

So I decided to be my own guinea pig.  

So here is what I've found thus far:

• I have no trouble finding gluten-free foods that I love
• I miss my morning whole-grain toast just a little, but yummy gluten-free granola makes up for it
• Day 3- "stuff" in my head that has been there a long time seems to be breaking up.  That's good, right?
• Adding my daily Fiberwise is a good idea (which I've been a little lax on these 3 days.  That's how I know.)

My goal is to feel better.  Thyroid disease is kind of kicking my butt and traditional diet and exercise, yoga, changing/adjusting meds and other stuff doesn't seem to be making a difference.  So this is the next thing on the list.  I plan to stick with it initially for 1 week (half-way there) and see if it is a positive change.  After that, we'll see.

What is your experience with gluten-free?  Does it work for you?  I'd love to hear your responses.


10/22/13 - Update:  Today is Day 9.  Yep, I went past my initial 7 days.  I have to say that days 6 & 7 were particularly rough with some serious mood swings/depression.  I had pretty much decided by the morning of day 7 that I would give up my little experiment for now, as I really wanted to go back to "normal" eating.  However, on Monday morning (day 8) I was feeling good and, miracle of miracles, the scale moved down a couple pounds.  Now, I don't attribute this to gluten-free as much as to a severe calorie reduction.  I find I am relying on my gluten free bars and shakes for the bulk of my nutrition, since it's a little more effort to find and eat gluten free.  I plan to do another post in the near future with a better checklist of my experiences to help you decide whether this is for you or not.  For now, it's one day at a time.

•  

Where I Shop

I LOVE shopping from this store. Every month for 18 years.  It brings peace of mind and high quality that I just haven't found anywhere else and yes, savings.  Coupon clippers - we've got you covered ;-)

 

Learn more and get a FREE ebook on creating a safe and healthy home.

Disclaimer: Yes, I do earn a commission if you open an account.

Hair Loss Can Be a Good Indicator of What's Going On With Your Health

Here's a quick video from Dr. Alan Christianson and actress Gina Lee Nolin about what your hair loss may mean for your health. You can find a lot more helpful information at Dr. C's website, www.integrativehealthcare.com

Why "Go Outside and Play" Works

Yoga at the Ranch

Earlier this summer, our little group of yogis decided to move our practice outside following a shift from afternoon to morning yoga.  Why?  It just felt good.  And it continues to do so.  Something about the feel of the air, the sounds of the trees, birds, scents from the growies (plant and animal) keeps us coming back for more outdoor yoga.

Of course, when I stop to think about it, I remember all of the studies I've read that show evidence that being in nature changes us at a cellular level, improves our health - mind, body and soul.  Which studies you ask?  Well, the ones... out there..... that I've read.  I tend to read, retain what is important to me at the time and let the rest go, like names, publications, etc.  But in this age of Google, those very studies are at my (and your) fingertips.  In fact, that is what I did, just in case you asked.

In the land of Google, I quickly stumbled on an article from none other than Oprah on the Health Benefits of Nature.  It's a quick, easy read with some practical tips on how you can maximize your time amongst the bird and the bees and other growie things.

The article is based on a book by an MD and a naturopath who share the physiological effects of being outdoors - which include a healthier immune system and get this, a perception that exercise is easier!  The article gives 5 easy ways to spend time in nature.

 It doesn't seem as common these days to hear a parent speak those words imprinted on my brain from childhood, "Go outside and play."  This is likely due to an understandably increased fear of what could happen to your child in the neighborhood these days.  Back in the 60's & 70's our playground was all up and down the block and our parents stood on the porch and yelled through the neighborhood when they wanted us to come home.  We got plenty of outdoor time. We got dirty even.

Today, with our busy indoor-centric lives, we need to help ourselves and our children experience more of what nature offers us so that we and they can be healthier human beings- mind, body and soul.
I am grateful to be surrounded by people who remind me to take a time out and I am thankful to be near my grandchildren so I can spend precious outside time with them as well.

What is your favorite outdoor activity?

Plenty of nature around in all directions

City of Rifle, Colorado off in the distance

Some of the "growies"

The Zen Leader is Available!

Fairly new in the niche of audiobook narration, I have a total of six published audiobooks under my belt and, like children, I love each in their own special way.  But if I am allowed to have a favorite, I'd have to say that the honor goes to number 6 - The Zen Leader: 10 Ways to Go From Barely Managing to Leading Fearlessly by Ginny Whitelaw.

In the roughly 60 days that I spent intimately with this book, I learned so much, refreshed in ways I hadn't realized I needed to and watched as some more pieces of the puzzle clicked into place.  My husband Randy is my editing partner and as he went through chapter by chapter he too recognized the potential impact of this book.  Randy has gone so far as to say it's one of the most important books he has read in his lifetime.  I would have to agree that it ranks right up there.

The really good news?  Well, that comes in two parts.

First of all, it's an easy listen.  Broken into 10 chapters, each one is easy to understand, with wonderful examples and simple exercises to practices on your own.  In fact, it goes beyond the book with references throughout to resources that are available on the author's website.

Secondly, it is available as of this afternoon!  Check it out at Audible.com.

Here is an excerpt to get you started.





I hope you will find a copy of The Zen Leader to read or listen to and that it will be as impactful for you as it has been in my life.

What other books have been important to you?  Why?

Yoga for the Brain... and so much more!

I was recently interviewed on the benefits of yoga for improving or retaining your memory and as it often does, synergy began bringing more wisdom and information on the topic to my attention.  So I thought it might be helpful to share some of the information that has come across my path.

Firstly, feel free to take a listen to my interview on the BioGirl Health Show, which I typically host, but this time around took the hot seat.

Want to lessen chronic pain and acute stress?  Reduce frequency of colds? Improve brain function? or perhaps just engage more with your music?  An article at Yoga Journal shares some of the research that says yoga can help with all of these things.

A study at the University of Illinois compares and contrasts the effects of yoga vs aerobic exercise on boosting brain power.  The folks at the Boston Globe wrote about it.  According to this small study, cognitive performance was enhanced immediately after 20 mins of yoga, but not after 20 mins of running on a treadmill.  The theory is that perhaps the cognitive effects of aerobic exercise are a delayed effect, while the yoga is a short term effect.  There was no study of the lasting cognitive effects of yoga.  Though those of us who practice can tell you they are there :-)

The best way to find out if yoga will work for you, whatever your needs are, is to find a qualified teacher who can help you make the most of your practice and just try it.  :-)

Summer Living by Dr. Linda Khoshaba

I love the doctors at www.MyIntegrativeHealth.com.  Today, Dr. Khoshaba shares some tips to make the summer a little healthier and refreshing!

Enjoy!  Kim


Summer is finally here, time for some fun in the sun!   Here are 3 summer tips to help you prepare and have a successful and safe summer.

Summer Sweats
With the temperature rising, making sure you are getting adequate hydration is the top priority to keeping your body fluid in balance.  Appropriate water intake consists of drinking at least half your body weight in ounces and more for every hour of physical activity.  When you perspire, the content mostly consists of water and to lesser extent, minerals such as sodium, potassium, calcium and magnesium. It is essential that not only water be replaced, but also making sure that your electrolyte replacement is sufficient.  Electroyltes are responsible for balancing pH levels (blood acidity) and regulating muscle function.   Common electrolyte replacements are drinks such as Gatorade, however, be watchful with the sugar content hidden in these drinks.  Instead, consider adding ones such as Emergen- C or Endurolytes Fizz that do not contain refined sugars and additives.

Simple Summer Sweets
Ice pops can be refreshing but be cautious of sugar content! You can make ice treats without over indulging in calories.  Cut up some pieces of fruit such as peaches, kiwi, strawberries and grapes then you can add some water and fill up a popsicle tray then freeze. Another thirst quencher is to make some old fashion lemonade; all you need to do is cut 5 lemons in half, squeeze and then add to a pitcher of water and ice! Not only will this keep you hydrated, it is amazingly low in calories!

Summer Skin Care
Skin is the largest organ in our body.  Before jumping into your swimsuit, think about how you can protect it!  SPF, Sun Protection Factor, is a rating that measures the amount of time it takes to form sunburn on unprotected skin.  However, this factor only measures UVB rays (short rays), not UVA rays (long rays). UVA rays penetrate deeper layers of skin and UVB rays penetrate the skin more superficially.  It is important to protect yourself from both forms of ultra violet radiation as they both can increase your risk of premature aging, wrinkles and skin cancers.  Here is what you can do to protect yourself from sun damage:

• Try to hang out in the shade especially between hours of 10am to 4pm. 
• Choosing your outdoor clothing wisely can reduce your risk as well.  For example, there are clothes that designed to reflect UV light reducing skin exposure. 
• The color of your clothes can impact how much radiation you are absorbing, brighter and dark colored clothes reflect more UV than light pastel colored clothes.
• Avoid tanning booths
• Look for a sunscreen with SPF over 15 and has protection from both UVA and UVB rays

 __________________

(c) 2013- Integrative Health Care, PC

Would you like to use this article? You may as long as you use the following information along with the article:

Dr. Linda Khoshaba received her Doctorate from Southwest College of Naturopathic Medicine.  Her main areas of focus include women's health, pediatric medicine, diabetes management, and prolotherapy.  She completed her Master's Degree in Health Promotion and Public Health where she focused mainly on patient self management of Type 2 Diabetes Mellitus.  She attended the University of Western Ontario, Canada where she was awarded an Honors Degree in Health Sciences. 
Dr. Khoshaba can be reached at www.MyIntegrativeHealth.com and 480-657-0003.

Wellness: The Power of Support and Accountability

I have found that I am unfailingly inventive when it comes to creating plausible scenarios to put off or altogether skip my day-to-day fitness routine.  Now, don't get me wrong, I LOVE breaking a healthy sweat, pumping rattling plates of iron and generally taking care of my mind/body/spirit.  So, I grasp how much more difficult it must be if you aren't as truly obsessed, as I am, with testing your body's limits.

Something that I have undertaken this year with my spirited daughters, Elizabeth and Megan (both of whom are health and wellness savvy as well as loving chocolate-covered anything almost as much as they love the sticky-fingered little angels that gave them the not-so-coveted mommy bellies, much like the one they gave me),  is throwing a daily fitness party via our Daily Morning Workouts on Google Hangouts On Air.  Because this is a public forum, we are not only accountable to each other, but as we cultivate an audience that also wants this daily motivation, we are accountable to them (you) as well.  It makes a world of difference!  It is certainly more challenging to go AWOL on a workout - though I am still creative enough to accomplish that once in awhile.

Additionally, we are keeping things hopping on the Real Life Workouts Facebook Page.  You are welcome to come and share your personal goals, specific concerns, burning questions and join in our daily 5- to 30-minute workouts, which are posted for your convenience. We also dish out real-life tips, simple recipes, quick workout plans and more to give everyone fresh ideas.  You are heartily encouraged to join us!

So what does a workout video with a couple of chocolate-loving, mommy-bellied, procrastinating personal trainers look like? Watch below to get a peek.





So what do you think?  Does support and accountability make a difference for you in whipping your fitness goals into submission?  Or do you prefer to tuck away (hide, eat chocolate, sweat, yell back at Jillian Michaels) in your own private hell?

A Casual, Effective Leg Workout

Ah, working out.  No time?  No equipment? No gym membership?  No consistency?  I hear you!!!

That's why I teamed up with my daughters Elizabeth (blogger mommy) and Megan (personal trainer mommy) and started Daily Morning Workouts on Google Hangouts On Air.  Even as personal trainers, accountability is key.  As young moms, Elizabeth and Megan were having difficulty finding the motivation and the format to get in a daily workout (can you relate?)  As a busy professional (a tendency toward workaholic) I have to be very structured to get my workouts in.  We all agree its important and we feel better able to handle the rest of what life brings when we are physically active, so we made a pact and a plan.

The plan is we commit not only to one another, but to you as well.  Our workouts are recorded daily and broadcast live on Google Hangouts On Air.  They are also published on YouTube.  So if you see we missed a day - holler!  Additionally, we want to help you see that working out doesn't have to include a big investment in equipment or gym memberships.  You can work with what you've got around the house, and you'll see we do just that.  So, if you are looking for a way to JUST DO IT - join us!

Here is last week's Leg Workout, courtesy of Megan Henrie:

Household Spotlight - Formaldehyde in Your Fabric Softener?

 

Did you know?   (I didn't)  

That long-lasting fresh smell in your fabric softener may be toxic to your family.  Formaldehyde is one of the key components of that long-lasting smell.

Here's what the National Institute of Health's National Cancer Institute (cancer.gov) has to say about formaldehyde:

Key Points

• Formaldehyde is a colorless, flammable, strong-smelling chemical that is used in building materials and to produce many household products.
• Formaldehyde sources in the home include pressed-wood products, cigarette smoke, and fuel-burning appliances.
• When exposed to formaldehyde, some individuals may experience various short-term effects.
• Formaldehyde has been classified as a known human carcinogen (cancer-causing substance) by the International Agency for Research on Cancer and as a probable human carcinogen by the U.S. Environmental Protection Agency.
• Research studies of workers exposed to formaldehyde have suggested an association between formaldehyde exposure and several cancers, including nasopharyngeal cancer and leukemia.

So how do you get that long-lasting fresh smell without the harmful side-effects?  Here's what we'll be using in our household.   We have been big fans of this manufacturer for almost two decades and are excited that they continue to come up with safer, more effective solutions year in and year out.

What do you use in your home?  Will this information cause you to make changes?

Mindful Eating

It was a breath of fresh air running across an article this morning that discusses Mindful Eating and the pitfalls of the "good or bad" food mentality that is found in many diet plans. Michelle May MD does a great job of explaining the different approaches and perhaps why so many of our plans are derailed and don't, ultimately, give us the desired outcomes.

I have a difficult time maintaining composure whenever a client, student or friend share with me their latest diet plan.  I have yet to meet a person face-to-face who has had AND maintained weightloss success through a "diet."  Yet, we continue this cycle of moving from one diet to the next, looking for the magic combination of foods and exercise that will make us look good, never mind our health.

I encourage you to read the article, New Shades of Grey and share your thoughts.

What is your experience?  

Study Shows Yoga Alters Our Genes

For thousands of years, yogis have known the positive impacts of yoga at a cellular level..  And in these modern times, science is concurring with what many of us have known all along.  Yoga has positive effects on the body - and yes, it can change your genes! (and your jeans, but that's another article ;-)

In this article from The Atlantic: Study: How Yoga Alters Genes, Lindsay Abrams shares how researchers at the Benson-Henry Institute for Mind/Body Medicine at Massachusetts General Hospital and Beth Israel Deaconess Medical Center Subjects trained 26 adults with no prior experience for eight weeks.  Blood tests before and after showed the changes were the exact opposite of what occurs during flight or fight: genes associated with energy metabolism, mitochondrial function, insulin secretion, and telomere maintenance were turned on, while those involved in inflammation were turned off.  According to the article, this result showed in 100% of participants and was more pronounced among long-term yoga and meditiation practitioners.

Come join me for a yoga session and find out what its all about, or find a teacher in your area.  I will be offering Open Yoga sessions in Glenwood Springs throughout the summer months.  Contact me to get on my email list so you can be notified.  kimhenrie@vitalityforlife.com

Here's to your health!

Health Care Reform - Medical Perspective

In this journey into Health Care Reform, I'd like to present as many perspectives as possible.  This bill presents changes for individuals, insurance companies, employers, wellness providers and medical service providers.

Jim Coombs, CEO Grand River Health

I was pleasantly surprised to run across an interview with Jim Coombs, the CEO of Grand River Health (Rifle, CO) which aired on KMTS-FM (Glenwood Springs, CO.)  on Friday, 3/8/13. The interview was conducted by my colleague at KMTS, News Director Ron Milhorn. 

Mr. Coombs talks about what he refers to as "Health Pay Reform" and the fact that 40% of disease factors are attributed to our behavior, choices WE make.  This is larger than genetic or any other factor.

Link to Jim Coombs interview on KMTS - CLICK HERE

Link to Powerpoint presentation- State of the Community - CLICK HERE


I found the interview informative and with different information than I had expected to be presented.  We have to realize this reform bill affects health care in many different ways and to be informed will help us navigate the new system with as much ease and grace as possible, contributing to lower stress levels and overall wellness.  I hope you find it helpful, as I did.


Thank you to KMTS-FM and Grand River Health for access to and permission to share these resources.

Beginning to Understand Health Care Reform

It has been in the back of my mind for awhile now and with new parts of the plan rolling out in this first quarter of 2013, it is time to understand just what Health Care Reform means for me and for each of us.  This morning I found a very helpful article at CNN.com as a first step to fully understanding the changes, pros and cons.

I'd like to begin a dialogue here so that we all may understand the changes and how best to prepare ourselves for wellness- financial and physical.

So here are the things that stand out for me at this point:

1) Supreme Court called this a tax while passing the bill. Justices state that the US Government cannot require citizens to purchase insurance, however, they can assess a tax on those who do not.  This comes in the form of a penalty, which begins in 2014 and increases in 2015 and again in 2016.  I have calculated that for my husband and I ( and I suspect most people) the penalties are significantly less than what we currently pay for health insurance, so I am not sure it's an adequate incentive to purchase health insurance.

2) High income individuals (over $200k annual income) are being increasingly taxed to help pay for this plan.

3) Insurance companies will suffer financially, certainly passing on their increased costs incurred by complying with the mandates of this bill to their customers, us.  I cannot help but think the quality of health insurance coverage is going to suffer under this bill.  Employers will be incentivized to offer lower cost plans to their employees, which cuts into the insurance companies revenues.  In addition, they must cover adult children to age 26, must add preventative care services at no cost, must remove pre-existing conditions clauses and more.

4) There will be insurance premium subsidies available through insurance "banks."  Great, but let's remember who pays for federally granted subsidies..... us.

There are many layers to this bill and this is just a scratch of the surface.  Please comment on what you know, what you wonder about and what concerns you have.  Also, share what you think is great about health care reform.  Let's all move through this together, and come out WELL on the other side.

Roaring Fork Wellness: Navigating The Wide Range of Care Options

For my local friends.... Here's an upcoming event that is well worth your while:

You know there are other options out there for your self-care and wellness lifestyle.... but how do you find them and how do you choose?  At this local event, a wide variety of wellness practitioners, including yours truly, will be there to discuss your options, answer your questions and provide information to help you take charge of your wellness journey.  Hope to see you there!

It's coming to Glenwood Springs, CO on Saturday, April 27, 2013.  Follow the link below to get further details.

Roaring Fork Wellness: Navigating The Wide Range of Care Options: When it comes to health and wellness,  how do you navigate the wide range of choices for your care? Mark your calendar for : Saturd...

So Where Do I Begin?

In an interview with radio host Don Wight this morning, he asked the question that so many ask, "Where do I start?"  The answers can be many and varied, depending on your current wellness situation and what you want to accomplish.

The short answer?  Start small.  With these two steps:

1) Make a promise to yourself every morning that you will move for 5-10 minutes minimum within that day.  Go for a walk, do some squats, run in place, push ups, jumping jacks, the list is endless.  Just begin to incorporate movement into your day as a start.

2) On the nutrition front, a simple way to start is to make a list of the healthy things you like to eat and make yourself a promise each morning that you will consume at least one of those healthy foods.  One of my favorites is a fruit smoothie.  There are so many recipes you can choose from, or make up your own.  Here's mine:

Two scoops Proflex Vanilla protein powder

a handful of frozen strawberries

one scoop of Fiberwise powder

one banana

Start with about 10 ounces of water and then add more if needed for consistency

Throw it all in a blender and zooooom!

I like this one because its easy and simple.  And I am a no fuss, no muss kind of girl.

It's important that you make this decision daily, so it's fresh.  Otherwise a week can go by and you realize you haven't kept up with your commitment, then you beat yourself up for failing and that just isn't good.  It creates a downward spiral that is hard to turn back from.  So, just commit daily for THAT DAY.  Forgive yourself if you fall short and recommit again for the next day.

The best healthy body plan there is, is to love yourself and your body as you are right now.  Then show that love by incorporating healthy choices each day.

If you would like help putting together a plan or just some motivation and encouragement to get started, shoot me an email and we'll work together during a free consultation to get you off on the right foot. Email me at kimhenrie@vitalityforlife.com.

Yoga for YOU

Ever thought about adding yoga to your life? Perhaps you've tried it and found those "pretzel-like" poses awkward and uncomfortable or just didn't connect with the teacher or the other students. Perhaps you've been turned off from even trying yoga for those same reasons.

If you want to live a life in wellness and vitality, yoga may be worth a second look. You also may find support for your back pain, carpal tunnel, osteoarthritis, ADD, anxiety, heart disease, depression, IBS, menopause and so many other conditions. The research is in and science says yoga is beneficial to our bodies, minds and spirits. This article from IDEAfit sums up the research nicely.

It doesn't have to be uncomfortable. There are many styles and teachers of yoga. Look for one that is a good fit for you. Check the research to find out what style may be best for your body and what's going on with you. You can find everything from chair yoga to therapeutic yoga, flow yoga to hot yoga. I prefer (and teach) in the style of viniyoga.

Below you'll find a video featuring Gary Kraftsow of the American Viniyoga Institute discussing Yoga and Health Care.  Mr. Kraftsow has teamed up with government and health care agencies to bring yoga into the healthcare community.

Yoga can be adapted for just about any person that would like to try it.  Find a teacher who is willing to work with you in beginning your yoga journey.  If you are new to yoga, I do recommend you start with a local teacher.  Once you have the basic mechanics down and know the appropriate modifications, there are plenty of online videos and DVDs available to utilize at your convenience, in the privacy of your home.

If I can help in your yoga journey, please email me: kimhenrie@vitalityforlife.com or call 970-930-1242.

 

Roaring Fork Wellness: 101 FITNESS & HEALTH TIPS, REMINDERS and MOTIVATIO...

This is a worth repeating.... Happy New Year's Resolutions!

Roaring Fork Wellness: 101 FITNESS & HEALTH TIPS, REMINDERS and MOTIVATIO...: 101 FITNESS & HEALTH TIPS, REMINDERS and MOTIVATIONS  These fitness tips were written during 2009 and 2010 while working as a perso...