Cre8wellness: Helping you on your journey towards balance and optimal health

A healthy thanksgiving

pia@cre8wellness.com (Dr. Pia) — Wed, 18 Nov 2009 20:08:00 +0000

How to enjoy Thanksgiving Dinner without the unwanted stuffing

Most people gain 10-15 lbs over the holiday season. Not only does that cause the potential for health problems but it also causes the body additional stress.

This added stress also causes our immune function to be lowered providing the potential for colds and flu etc. Make giving thanks with family and friends the focus of your gathering.

The key to unwanted “ stuffing “ is everything in moderation. If you are cooking you have control over what is served at the T.G table, if not you have the choice over what you consume. “ Ah Ha” you can’t blame anyone else!

Here are a few tips to help you navigate the most fattening (2000 calories on average) meal of the year.

Eat breakfast. Don’t go hungry as you have the potential to overeat.
Drink plenty of water up to hour before and one hour after the meal
Eat slowly. It takes 20 mins for the brain to catch up and register you are full.
Say no to seconds
Careful with alcohol. You have a tendency to eat more and it is loaded with calories
Big one! Don’t take more of the fattening food home with you. No one needs more of the most fattening meal of the year
Get some exercise either before or after the meal
Watch portion control. There are often a lot more items on the menu than a typical meal. Take a little of everything.

Here is my ideal Thanksgiving Dinner…

Start: Butternut/ Pumpkin soup.

Dinner: Roasted organic turkey breast w/ herbs and a little sea salt

Roasted Root Vegetables

Green beans with garlic and almonds

Brussels Spouts

Whole grain wild rice or Quinoa

Arugala Salad

Desert: Probably skip it. But if I was serving it would be Baked Apples

If you are Vegetarian or Vegan you can substitute the turkey for Tempeh or Seiten, and add black beans to the rice or quinoa.

Dr Pia Martin

Super Veggies with powerful disease fighting phyto nutrients ets

pia@cre8wellness.com (Dr. Pia) — Wed, 02 Sep 2009 22:37:00 +0000

The Super-Veggies: Cruciferous Vegetables

Cruciferous vegetables have it all: vitamins, fiber, and disease-fighting phytochemicals. Here's how to get more of them.

Brussels sprouts, cauliflower, cabbage, and kale are attributed to the fact that these foods contain substantial quantities of the phytonutrients called isothiocyanates, specifically two isothiocyanates called sulforaphane and indole-3-carbinol. Research indicates that sulforaphane has the ability to increase the capacity of the liver to detoxify harmful, cancer-causing compounds.

In addition to helping your body protect itself from cancer, cruciferous vegetables are also believed to help prevent cataracts and age-related macular degeneration, two debilitating diseases that can lead to vision impairment and blindness. These vegetables also contain a vast array of the vitamins and minerals that are necessary for optimal health.
Include the following in your diet in raw and slightly cooked forms and eat a variety of them

arugula
bok choy
broccoli
broccoli rabe
brocollina
brussels sprouts
cabbage
cauliflower
collards
Horseradish

kohlrabi
kale
mustard greens
radish
red cabbage
rutabaga
turnips
turnip greens
watercress

If you need help getting started, try the following suggestions:
1. All of the crucifers are wonderful when lightly steamed. For a little extra pizzaz, sprinkle steamed broccoli, cauliflower, cabbage, or kale with lemon and sesame oil
2. Steamed broccoli, cauliflower, and kale make a delicious addition to marinara (tomato) sauce.
3. Purée cooked broccoli and cauliflower, then combine with seasonings of your choice to make a simple, yet delicious, soup.
4. These vegetables can also be enjoyed raw. When you prepare a vegetable tray, be sure to include broccoli, cauliflower, and chopped sections of red cabbage.
5. Sauté cauliflower with garlic, minced ginger and tamari. For cauliflower with a vivid yellow color, boil it briefly with a spoonful of turmeric or generous pinch of saffron.
6. Cabbage leaves are a great way to re-inspire leftovers. Spoon some leftovers onto the center of a cabbage leaf and roll into a neat little package. Bake in medium heat oven until hot. Enjoy your easy and healthy version of stuffed cabbage, a traditional eastern European dish.
7. Add watercress, radishes, arugala and shredded cabbage to your favorite green salad
Note: Cruciferous veggies have been know to cause gas in some folks, so start slow if you have eaten them in a while and chew well…
Have a healthy day
Dr Pia

What is really in " Healthy Foods"

pia@cre8wellness.com (Dr. Pia) — Wed, 26 Aug 2009 19:56:00 +0000

My goal today is to arm you with information so you can make the best choices for you and your family..

A lot of Americans think they're eating a healthy diet these days. But it's easy to be fooled by our assumptions and the ways that food manufacturers play on consumers.

Take chicken. The average American eats about 90 pounds of it a year, more than twice as much as in the 1970s, part of the switch to lower-fat, lower-cholesterol meat proteins. But roughly one-third of the fresh chicken sold in the U.S. is "plumped" with water, salt and sometimes a seaweed extract called carrageenan that helps it retain the added water. The U.S. Department of Agriculture says chicken processed this way can still be labeled "all natural" or "100% natural" because those are all natural ingredients, even though they aren't naturally found in chicken

Producers must mention the added ingredients on the package -- but the lettering can be small: just one-third the size of the largest letter in the product's name. If you're trying to watch your sodium to cut your risk of high blood pressure, heart attack and stroke, it pays to check the Nutrition Facts label. Untreated chicken has about 45 to 60 mgs of sodium per four-ounce serving. So-called enhanced or "plumped" chicken has between 200 and 400 mgs of sodium per serving, almost as much as a serving of fast-food french fries.

Makers of enhanced chicken, including some of the biggest U.S. producers, and even at 330 mg of sodium, the enhanced chicken qualifies for the American Heart Association's mark of approval. ( Think Big Government)

Here are some other foods that may not be as healthy as they appear.

Trans fat. There's been a remarkable reduction in these artery-cloggers in processed foods recently. But manufacturers are allowed to round down: Products labeled zero grams of trans fat can have up to 0.49 gram of fat per serving.

The same rounding principle applies to zero calories, fat and carbohydrates. Walden Farms, which advertises a line of dips, spreads and dressings as "Fat Free, Sugar Free and Calorie Free," says its products do have trace calories and up to 0.49 gram of fat and carbohydrates per serving.

"Wheat bread." This is a meaningless term, since almost all bread is made with wheat. Some manufacturers add to the illusion by using a brown wrapper or darkening bread with brown sugar or molasses. The more healthful stuff is whole wheat, which includes the outer bran and the wheat germ inside, good sources of nutrients and fiber. Check the ingredients. If the first one listed is "enriched wheat flour," you aren't getting much whole grain.

A few bread makers are still displaying the USDA's old Food Pyramid on their packages -- the one that recommended six to 11 servings of bread or pasta a day. That's been replaced by a more individualized pyramid that recommends only six carbohydrate servings, three of which should be whole grains

Fiber. Companies are adding fiber to all kinds of products -- including yogurt, ice cream and beverages. In many cases, the added fiber comes from purified powders, not the kind of fiber found in whole grains, beans, vegetables and fruits. The latter have been shown to lower cholesterol, reduce the risk of diabetes and heart disease and may cut the risk of colon cancer. But there isn't much evidence that "isolated" fibers like inulin, maltodextrin, oat fiber and polydextrose have the same effect, according to the Center for Science in the Public Interest, a nonprofit consumer-advocacy group. The Nutrition Facts label doesn't differentiate between the kind of fiber counted, so check the ingredients

Yogurt. The yogurt aisle is dizzy these days with products that promise to reduce your cholesterol, control your blood pressure, protect your digestive health or boost your immune system. In many cases, it's a single ingredient that provides the benefit, and you can find much more of it in other sources. For example, Promise activ SuperShots say they "Help Control Blood Pressure" thanks to 350 mgs of potassium. There's much more potassium in a banana, a cup of spinach or a baked potato. DanActive probiotic dairy drink's immunity-boosting claims stem from its L. casei Immunitas active culture. There's lots of research interest in such probiotics, but for now, the marketing is ahead of the science. Many are high in sugar and sodium!!!!

Super water. The Center for Science in the Public Interest sued Coca-Cola Co. earlier this year over claims on its VitaminWater beverages. The center argued that the drinks -- with names like "defense," "rescue," "energy" and "endurance" -- are mainly sugar water with 125 calories per bottle. Coke called the lawsuit "frivolous" and said its VitaminWater brands are properly labeled. "Consumers today are savvy, they are educated and they are looking for more from their beverages than simply hydration," said Coke spokesman Scott Williamson. Not only are these drinks expensive but a good source of filtered water is the best think for your body!!!

Omega 3. Many foods are adding these essential fatty acids, said to cut the risk of heart disease, cancer and arthritis and help promote brain health. But you can get a lot more from natural foods. You'd need to drink 45 eight-ounce glasses of milk that is fortified with 32 mgs of omega 3 to get as much of these fatty acids as you get in a three-ounce serving of salmon.

I get asked daily " Doc what foods should I eat" My answer is as always the same... Eat as close to nature as possible ...Fruits, vegetables, whole grains, nuts, seeds, good for u fats and lean organic or wild proteins:

Have a healthy Day!

Dr Pia

A daily dose of love

pia@cre8wellness.com (Dr. Pia) — Wed, 05 Aug 2009 20:12:00 +0000

Happy Wellness Wednesday....
It has been proven that those with strong loving relationships and solid social connections have healthier and more fulfilling lives

Although you may have never seen a doctor write a prescription for daily doses of “love,” best selling authors such as Deepak Chopra M.D., Bernie Siegal M.D., and Dean Ornish M.D. all write about the healing properties of love. Dr. Ornish says, “love may be the greatest of all disease-fighters, and it’s about time doctors realized it.” Dr. Ornish, a pioneer of wellness, has extensively researched how diet, exercise, and stress management can help to reverse heart disease symptoms. His book, Love & Survival explains how loneliness can ruin the body, while experiencing a sense of community and love can have healing effects.

Sharing love is the most powerful force of nature, whether it's with a pet, a friend, or a significant other. Experts stipulate that loneliness and social disconnect result from our increasing attention on technology and work. Regarding ailments such as heart disease, Dr. Ornish says that “the real epidemic isn’t physical heart disease. It’s spiritual heart disease: loneliness and isolation.”

It is amazing but true that the easiest thing in the world to do to improve our own health and wellness is to express our love for ourselves and for others. It doesn’t cost anything and it doesn’t have to take much time. The benefits of love are beyond measure.

For more wonderful articles go to www,cre8wellness.com

Tips for a better Brain right now

pia@cre8wellness.com (Dr. Pia) — Thu, 23 Jul 2009 02:06:00 +0000

Could'nt we all use a better memory and less of the brain fog? Here are some great tips to help you think more clearly!

Eat Brain Food

If food is the most powerful medicine, then what you put on the end of your fork will have a major impact on the health of your brain.

You need to eat brain foods and avoid eating poisonous, brain-damaging junk foods. Follow these tips, starting with the one listed just below.

Tip #1: Avoid Brain-Damaging Foods

The list of brain-damaging foods you need to avoid is short. Those foods are:

1.Processed, refined carbohydrates and sugar

2. High-fructose corn syrup

3.Toxic fats - especially trans fats

5.Food additives and preservatives

6.Alcohol

7.Caffeine

8.Food allergens (the two most common are gluten and dairy)

Support Your Brain Chemistry

Nutrients are like fertilizer for your brain. They are little helpers that improve communications and connections.

In a perfect world, no one would need supplements. But given the stresses of our modern world, the poor quality of the food supply, and the high load of toxins in our brain, everyone needs them.

Here is what to take.

Tip #2: Take a whole food multi-vitamin

In addition to what is in your multivitamin, you should take vitamin D3 because it is significantly deficient in so many people.

Live a Brain-Enhancing Life

Tip #3: Push the Pause Button

Many people today are so chronically stressed out, they don't even know how to push their pause button. Here are some ideas that may help. Try the following:

1.Yoga

2.Massage

3.Tense and relax

4.Biofeedback

5.Meditation

6.Pray, chant, dance, and celebrate

7.Practice Tai Qi Quan or Qigong

8.Write in a journal

9.Experience nature

10.Listen to music

11.Be creative - paint, draw, sculpt, etc.

Detoxify Your Brain

The only things as important as eating the right foods for brain health are limiting your toxic exposure and enhancing your detoxification system. Follow these tips to start doing just that.

Tip #4: Eat Detoxifying Foods

You need more glutathione, a sulfur-like substance that transports toxins out of your body via your urine and stool. To naturally increase your glutathione, increase your intake of the following foods:

1.Cruciferous vegetables (cabbage, broccoli, collards, kale, Brussels sprouts, Chinese cabbage, bok choy, arugula, radish, wasabi, watercress, kohlrabi, mustard greens, rutabaga, turnips) - at least one to two cups, cooked, daily

2.Curcuminoids (turmeric, curry)

3.Garlic

4.Green tea, one to two cups a day (boosts liver detoxification)

5.High-quality, sulfur-containing protein (eggs, garlic, onions).

Protect Your Brain

Unnecessary trauma and other potentially brain-damaging exposure can negatively affect brain health. Take this simple step to protect your brain.

Tip #7: Reduce Electromagnetic Radiation (EMR) Exposure

Though we can't completely eliminate exposure to EMR in today's world, it is possible to reduce our exposure. Try some or all of the following:

1.Minimize your exposure to wireless communication devices.

Have a great day.

Dr Pia

Andrew's top ten

pia@cre8wellness.com (Dr. Pia) — Thu, 09 Jul 2009 04:15:00 +0000

Andrew is a patient of mine who has been struggling with weight gain despite being a Triathlete. He has been basically carbo loading to the max, and hence has slowly been putting on weight over the last fews years. Andrew came to me for help. We reworked his diet and Andrew has lost an impressive 11lbs so far. He is also feeling a lot better health-wise. Andrew is the CEO and what works for him is to take the information that we discussed and put it into simple keys that he can review easily everyday to help keep him on track. I have attached Andrew's top ten as they might be helpful for you too!

11. Hydrate

Drink more than 2 liters of water (8 glasses) and 2 cups of coffee or less. No soft drink.

22. Eat Fresh

Eat 5 cups of Vegetables and 3 cups of Fruit. Eat nutrient dense whole foods, Organic Foods. No simple carbohydrates such as bread, rice and pasta.

33. Supplement

Overcome some of the vitamin and mineral deficiencies – Take Omega 3 for cardio, B Vitamins for energy and sugar balance, Magnesium Lactate for muscle relaxation and Multi-Vitamins for energy.

44. Top Ten Vegetables

Spinach, Greens, Carrots, Peas, Broccoli, Brussels Sprouts, Asparagus, Tomatoes, Capsicum, Sweet Potatoes and Zucchini.

55. Top Ten Fruits

Berries, Apples, Pears, Grapes, Bananas, Orange, Avocado, Grapefruit, Peaches, Plums and Pineapples.

66. Breakfast

Eat more fiber and protein. Eat Oatmeal with fruit and nuts. Eat Yoghurt. Eat more before a long bike ride.

77. Lunch

Eat Salad and Fruit. Eat protein – eggs, fish, chicken in small quantities (125g)

88. Snacks

Eat nuts or fruit during the morning and afternoon. Small quantities – piece of fruit or ½ cup of nuts such almonds.

99. Dinner

Eat Vegetables and protein (small quantities – 125g). Eat a good base of green vegetables.

110. 80/20 Rule

Be good 80% of the time. Enjoy a meal off. Maximum 1 day off – try and make it all in one day. Notice the impact.

Do we really know what is on our supermarket shelves

pia@cre8wellness.com (Dr. Pia) — Wed, 24 Jun 2009 15:11:00 +0000

Last night my husband and I went to see the film Food Inc.. The film is a inside look at our food industry. It is very compelling, educational and disturbing. The film won rave reviews in all the major publications and was released on a limited schedule... I thought I would have to wait for the film to come out on DVD but fortunately and to my surprise it is playing at the Flower Hill Cinemas... yeah! right in my backyard. Click on the link below to view the trailer... I encourage you all to see this film and use your buying power whenever you buy food to ensure you and your family stay healthy and put quality back on our market shelves.

http://www.foodincmovie.com/trailer-and-photos.php#atabc

In Food, Inc., filmmaker Robert Kenner lifts the veil on our nation's food industry, exposing the highly mechanized underbelly that has been hidden from the American consumer with the consent of our government's regulatory agencies, USDA and FDA. Our nation's food supply is now controlled by a handful of corporations that often put profit ahead of consumer health, the livelihood of the American farmer, the safety of workers and our own environment. We have bigger-breasted chickens, the perfect pork chop, herbicide-resistant soybean seeds, even tomatoes that won't go bad, but we also have new strains of E. coli—the harmful bacteria that causes illness for an estimated 73,000 Americans annually. We are riddled with widespread obesity, particularly among children, and an epidemic level of diabetes among adults

Eat Junk and Go Hungry

pia@cre8wellness.com (Dr. Pia) — Wed, 10 Jun 2009 15:57:00 +0000

Good Morning,

Today I thought it would be interesting for you to see how 1800 cal per day can look based on food choices...

First the " Junk Food Plan" 1800 calories

Breakfast at Krispy Kreme: one glazed doughnut filled with custard and a 16oz latte

Lunch at Mcdonalds: A crispy chicken california cobb salad and a small reg coke

Dinner at pizza Hut: two slices of hand tossed meat lovers pizza and a 12oz beer.

Only 6 items of food can add up to 1800 cals... The above food choices also provided 85 grams of fat, 209 grams of carbs and 3216 grams of sodium!

Second the" Meat Eater Nutrient Dense Plan" 1800 calories

Breakfast: 8oz low fat yogurt with 1 and 1/2 cups of fresh black berries, 1 egg and 1 slice of whole grain bread and 1/2 teaspoon butter

Snack: 1 small apple

Lunch: 5 ozs of broiled wild salmon, 2 cups spinach, 1/2 cup tomatoes, with olive oil and balsamic dressing

Snack: handful of raw almonds, cup of low-fat milk

Dinner: 5oz broiled of lean beef filet , with 5 cups of raw veggies, ( Lightly steam broccoli etc)

Assume that you are drinking herb tea and lots of water.

The above nutrient dense plan gives you a lot more food and and almost all of the nutrients needed for good health.

I encourage you to begin to eat a more healthful diet today. Begin to make better choices!

If you would like more information please do not hesitate to contact me at pia@cre8wellness.com, or 214 8696404. Mention this email and enjoy a free 30 min consult.

pia@cre8wellness.com (Dr. Pia) — Thu, 28 May 2009 02:52:00 +0000

I am often asked the question... What should I eat? How do I get the nutrients I need for optimal health?

With that I mind I wanted to share my recipe for the Super Food Salad. You will get all the vitamins and minerals you need and this salad and it is packed with fiber!

SUPER FOOD SALAD

Dr Pia Martin

In a large salad bowl add the following ingredients:

5 big handfuls of mixed organic greens (can be found precut and washed at most markets)

2 big handfuls of baby spinach raw

1½ cups of chopped red peppers

6 lightly steamed Brussels spouts. (cut in quarters)

5 lightly steamed asparagus stalks (cut into 2 inch pieces)

1½ cups of broccoli flowers ( lightly steamed or raw)

3 hard-boiled organic eggs chopped or 5 oz. of grilled salmon flaked

1 cup of cooked black beans

¾ cup of chopped organic tomatoes

1 cup of shredded raw carrots

½ cup of radishes sliced

¼ cup of dried sunflower seeds, or sub ½ cup of walnuts

Toss in olive and balsamic vinegar, add some ground pepper or chili pepper if you like. Serves 4-6 people.

Serve immediately in large bowls or plates and eat as a main meal. (note eat with chopsticks so you slow down and chew your food)

The super food salad contains foods that are nutrient dense. That means they have a significant amount of nutrients relative to the number of calories.

This is the ultimate fast food; it tastes delicious and contains all the vitamins and minerals needed for great health.

Dr Pia Martin

cempia1996@aol.com

http://www.cre8wellness.com

ph 760 632 8785

pia@cre8wellness.com (Dr. Pia) — Wed, 20 May 2009 16:35:00 +0000

Good Morning,

David Kessler is the former commisioner for the FDA... he is a medical doctor, lawyer and former dean of a medical school... A smart man to say the least. I encourage you to take the time to read the whole article and share it with your friends.

Have a healthy day!

Dr Pia

Kessler was on a mission to understand a problem that has vexed him since childhood: why he

can't resist certain foods.

His resulting theory, described in his new book, "The End of Overeating," is startling. Foods high in fat, salt and sugar alter the brain's chemistry in ways that compel people to overeat. "Much of the scientific research around overeating has been physiology -- what's going on in our body," he said. "The real question is what's going on in our brain."

http://www.washingtonpost.com/wp-dyn/content/article/2009/04/26/AR2009042602711.html

Dr James Chestnut

pia@cre8wellness.com (Dr. Pia) — Mon, 13 Apr 2009 02:37:00 +0000

Dr Chestnut is one of my favorite speakers... and author of four books. He tells it like it is more

In A Grim Economy Americans are finding comfort in candy

pia@cre8wellness.com (Dr. Pia) — Tue, 24 Mar 2009 14:39:00 +0000

I'll attach the article for those of you who would like to read it. Essentially it says "that for many Americans sugar lifts the spirit." When will we learn! We know that sugar and derivatives of sugar like high fructose corn syrup cause a multitude of health problems. Nobody really believes that comfort comes in the form of candy do they? Here's how it works... need comfort... eat candy... get sugar high... followed quickly by a sugar crash and the blues... oh then you feel fat or actually get fat from all that chocolate and candy.. Yuk. Now you feel even worse and more depressed than before. Not to mention the increase in health problems. Sugar is like shards of glass for the arteries and causes major inflammation in the system. Please please stop making bad choices today in the hope that it will have no effect on your tomorrow. It will come back to bit you in the .... you know what in more ways than one. If you are feeling like you need comfort in these times.. choose a hug, choose laughter with friends..meditate... go for a long walk with the dog.. etc... These choices are better for you and don't impact your health in a negative way. Take control and live a better life tomorrow.

"Let Food Be Thy Medicine" Hippocrates

pia@cre8wellness.com (Dr. Pia) — Sun, 08 Mar 2009 16:07:00 +0000

An enlightening article published in the Washington Post.. Here's a quote that shocked me..
"You are what what you eats eats too"
cattle that fatten on feedlots rather than grass cut up to 75% of the time it takes from birth to slaughter. They are fed corn that is nourished on by petroleum based fertilizers. A beef cow consumes almost a barrel of oil in its lifetime. This article has much more to say about agriculture and our farming industry...more on this articleI can't agree with Hippocrates more... think of food as functional nutrition ...

The Bacon Explosion

pia@cre8wellness.com (Dr. Pia) — Wed, 28 Jan 2009 21:02:00 +0000

Do we really need a creation that provides us with 500 grams of fat and 5,000 calories. Personally I think the number of calories quoted is off by quite a bit. With more than 75% of Americans overweight and the cost of health care rising.. couldn't we use our creativity in more productive ways ! For more on this heart attack waiting to happen meal....

Vitamin Water has almost as much sugar as Soda

pia@cre8wellness.com (Dr. Pia) — Sun, 25 Jan 2009 22:51:00 +0000

A nutrition advocacy group has filed a class action law suit against Coca-Cola over deceptive claims about Vitamin Water. As consumers it is important that you read the labels that list the ingredients and not get caught up in marketing hype. The label on Vitamin water lists that it's three main ingredients are water, sugar cane, and cystalline fructose. The ingredients on labels are listed from most to least staring from the top of the label. If you are looking for water... drink filtered water. If you are looking for Vitamins .. talk to you nutritionist, or health and wellness professional to see what you need and choose whole foods and whole food supplements.

Read the full article

The evidence is mounting that diet and exercise are the best cures for our worst afflictions

pia@cre8wellness.com (Dr. Pia) — Mon, 12 Jan 2009 21:13:00 +0000

A great article in the wall street journal on Jan 9th. A must read for all. Our Health care system is broken! Good news is that you can take control of your health starting now! Invest in your health so you don't spend on your sickness.

How to save money on my Pet

pia@cre8wellness.com (Dr. Pia) — Sat, 10 Jan 2009 15:22:00 +0000

It's the weekend and I am reading the Union Tribune... Pretty lite on Saturdays, however there is a new section called Smart Living. Smart Living is about your time your money your life. The article " How to save money on my pet is great!!! Who would have thought that such great advice could be found. I was astonished to read that author Dennis Davidson is suggesting that you buy " Quality food is better than the cheap stuff. Pay now for premium food or later with vet bills" or "Grow your own food for your pet" This is exactly what we should all do! This advice is not only good for pets but good for people. Unfortunately many pet owners have been feeding their pets the same junk food that they eat! ... "Invest in our health so we do not spend on our sickness"

San Diegio's Elephants shed tons with diet and exercise!

pia@cre8wellness.com (Dr. Pia) — Tue, 06 Jan 2009 01:10:00 +0000

The elephants at the San Diego Zoo and Wild Animal Park lost a total of 11,314 pounds with diet and exercise! Wow. What I loved about this article was that the keepers were looking to improve the animals health and ability to produce viable off spring, so that learned that being lighter and getting exercise would improve the health of the elephants. Not only that, they fed them a diet that is natural to elephants (Hay)and a small amount of fruit and veggies. Gone were the Candy Bars, chocolate and bread! Can we even believe that anyone thought that these types of foods were good for elephants.
The article goes on to share some analogies on how not all the Elephants were good dieters... rather like us.

Greenversations

pia@cre8wellness.com (Dr. Pia) — Tue, 30 Dec 2008 20:59:00 +0000

I hope everyone had a good holiday. While I was conducting research on an article I am writing related to the environment, I came across this great blog on the USA Environmental Protection Agency's website. ( epa). The blog is called "greenversations", and there are some very use full tips on how to dispose of all that holiday trash, such as Xmas trees if in fact you are still buying the real ones. Enjoy and look around this great site.

When your Laptop is a big pain in the neck

pia@cre8wellness.com (Dr. Pia) — Wed, 17 Dec 2008 16:10:00 +0000

This is a great article which was published in the Wall Street Journal on December 15th. 2008.
Pictures are worth a thousand words, so you can view this interesting video that goes along with the article.

I encourage you to make the necessary purchases to make your laptop more ergonomic or you could suffer health problems down the road. For more you can also read my article "Tech Neck" which is posted on my website.

Consumers are doing everything they can to lower food costs

pia@cre8wellness.com (Dr. Pia) — Tue, 02 Dec 2008 19:23:00 +0000

I just finished reading an article in the San Diego Union Tribune that states that Grocery prices are up 7.5% this past year. The article goes on to say that 40 percent of shoppers are buying more frozen or boxed foods than fresh meats, fruits and vegetables than the previous year due to decresesd economics. The executives at Hormel the makers of Spam say that they have doubled shifts to meet the increase in demand for Spam. As a health professional I see huge problems with this type of diet down the road. The body needs genuine replacements parts to regenerate and thrive. That means that as humans we need to eat whole non processed fresh food. I might suggest that before folks go out and buy spam or boxed mashed potatoes etc that they look for alternative ways to buy whole fresh foods. Check local farmers markets, and ethnic food stores for great prices on whole foods. Also if you have a patch of ground start growing vegetables. Seeds are very cheap. Get together with neighbors and start a coop are buy dry items like beans, seeds, and nuts in bulk.
If you do not invest in your health by providing the body with the nutrients it needs you will have to spend much more later on sickness and disease management.

Reflections on a loss of my dear friend Peggy

pia@cre8wellness.com (Dr. Pia) — Fri, 21 Nov 2008 00:09:00 +0000

My dear friend and renowned Hawaiian water color artist died last night from ALS. She has lived and boy did she live with the disease for six plus years. Peggy was able to live at home till her last breath because of this wonderful group of people called Pegs Legs. For her unique story go to www.pegslegs.blogspot.com . I will miss you Peggy, and I feel so blessed to have known you.
Rest my friend.
Dr Pia

Beat the "Bah Humbug" Blues!

pia@cre8wellness.com (Dr. Pia) — Wed, 12 Nov 2008 21:02:00 +0000

With the holiday season quickly approaching, you CAN have the best holiday ever, even in these stressful times. Get back to what it means to celebrate an old fashioned holiday before it became all about the expenses, excess and the shopping malls, with a little holiday S.P.I.R.I.T:

1. S

Save: With the decline of the economy, be financially smart and savvy during the holiday season. Create gift ideas for friends and family in an economically friendly way, by getting crafty. There are lots of ideas at your local craft shop or to save time, you can search the Internet. This year agree to only buy gifts for the kids in the family.

Share: Money isn’t everything, so spend time with your loved ones. Find places to bond and create memories during the holiday season. Take pictures of these cheerful moments and use them for a scrapbook or homemade picture frame. These gifts will pass the test of time and mean more than any material item. The thought is always what counts, so use this philosophy when thinking about your loved ones and come out on top with a little extra cash in your pocket.

Secret Santa: Choose one member of your family or one coworker to buy for this year. Not only will you save but also you will have the time to really think about that person and their interests. It is also fun because of the element of surprise.

2. P

Personal Time: During the hectic holiday season, it is even more important to set aside a few moments for yourself. Put “me time” in your schedule and stick to it. This can be as simple as meditating before bed, taking a few deep breaths at tough times, getting enough sleep and of course keeping a positive outlook. Stress is the number one killer and to fight it we must think about our sanity and try to put aside all the holiday craziness to re-center the mind, body, and soul.

Possibilities: Take a moment to look forward to the year ahead and see the possibilities in all facets of your life. Dream big! Write down those dreams and possibilities and then take action to make them a reality.

3. I

Indulgences: The holiday season is notorious for office treats and crazy calories coming from every direction. Do not fret! You can beat the bulge this season with a little planning ahead. Pick one night when you allow for a splurge but limit the other nights to healthy good for you options. Stress at the holidays often causes us to overeat and drink too much…doing this actually causes more stress for the body! Remember, you are in control of your choices.

4. R

Reach Out: Through all the indulgence that comes with the holiday season, there is also the perfect opportunity to reach out to those less fortunate. Taking time to help those in need is fulfilling in more ways than one. It can center the heart and re-focus the philosophy of the holiday times. Volunteer at a shelter, or bring Christmas joy to the elderly. However you decide, the rewards of reaching out will surely erase any Bah Humbug of the upcoming holiday season!

Reconnect: It has been a tough year for most of us. It is hard to stay insulated from all of the negative energy. Make the time to reconnect with old friends that you haven’t spoken to or seen in a while. Make time to spend a little one on one time with a family member. Most importantly reconnect with what’s important in our lives, our health and our relationships.

5. I

Invest in your Health: Yes, it’s a fact- many us gain a few inches over the holidays. If you do find yourself in an over-bought calorie situation, don’t stress, just invest a little extra time to your health! Walking is one of the best exercises and it is cost effective, play with your kids, put up the Christmas tree or decorate the house. All of these activities will burn those extra holiday calories.

6. T

Thankful: If you find yourself hearing that negative inner voice, stop and take a moment and make a mental list of the things in your life that you are thankful for.

Counting your blessings each day is good for the soul.

Talk: Share your feelings and memories of past holidays and times spent with loved ones. Talking about your feelings around the holidays, and in general, is a great way to free them from your mind, and can be a gift to those with whom you are sharing.

Take Action: Last but not least, make this next year great! Take action! Don’t just dream about, do it! Don’t like it, change it! Make everyday count! Get into the spirit of healthy thinking. A positive mental attitude is your most powerful tool to get you through the additional stress of the holidays.

Happy 2009!!!!

Avoiding the Dreaded "Tech Neck"- Staying Healthy in the Workplace!

pia@cre8wellness.com (Dr. Pia) — Wed, 12 Nov 2008 20:56:00 +0000

The human body craves alignment. When we are properly aligned, our bones, not our muscles, support our weight, reducing effort and strain. The big payoff with proper posture is that we feel healthier, have more energy, and move gracefully. So while the word "posture" may conjure up images of book-balancing charm-school girls, it is not just about standing up straight. It’s about being aware of and connected to every part of your self.

Let’s start with the problem- poor posture distorts the alignment of bones, chronically tenses muscles, and contributes to stressful conditions such as loss of vital lung capacity, increased fatigue, reduced blood and oxygen to the brain, limited range of motion, stiffness of joints, pain syndromes, reduced mental alertness, and decreased productivity at work. According to the Nobel Laureate Dr. Roger Sperry, "the more mechanically distorted a person is, the less energy is available for thinking, metabolism, and healing." Therefore, posture ranks right up at the top of the list when you are talking about good health and vitality.

Ideally, our bones stack up one upon the other: the head rests directly on top of the spine, which sits directly over the pelvis, which sits directly over the knees and ankles. But if you spend hours every day sitting in a chair and hunch forward, such as at work in front of a computer, it can affect you not only physically, but emotionally, too- from the predictable shoulder and back pain to headaches, short attention span, and depression.

In today’s technologically advanced “e”-environment, many of us spend a good amount of time sitting in front of a computer. If the core muscles of the back are not strong, most of us after a period of time tend to slump forward. First the head, followed by the hunched and rounded shoulders then as a consequence we tilt the low spine backwards. These mechanical changes to the spine put undue stress on the discs, and joints. The ligaments and muscles are lengthened anteriorly in the neck and posterierly in the upper back. They are subsequently shortened in the back of the neck and the front of the chest. This is called Upper Crossed Syndrome. The action of the head forward of the shoulder girdle even by one-inch puts 10 times the stress on the anatomical structures of the neck. The result is muscle contraction of the neck muscles followed by impaired blood flow and decreased oxygen. The body tries hard to compensate but gets overwhelmed and we experience headaches, neck pain, back pain, fatigue and a variety of other ailments such as sinus problems. The nerves in the neck are also compromised and adequate nerve supply to the structure of head and neck is also compromised.

What can we do to combat this problem? First make sure you have a good, supportive chair and your desk and computer are at the correct height for your body frame. Your legs should be at right angles, your back straight and the arms at right angles to your keyboard. The chest open, the shoulders soft and away from the ears and the computer screen high enough so that your eyes hit the middle of the screen.

Now that you are sitting in a proper position, it is important to get out of your chair every hour to get the blood moving. A good rule of thumb is to get up and get a drink a water, so not only do you get the body moving but you also stay well hydrated. Fatigue is often caused by dehydration. Set a timer to remind you. Next a routine of simple stretches will ease muscle tension. These can be done in 60 seconds. For example, roll the shoulders back and down, door way pushes to open up the front of the chest, moving thee spine through its full range of motion etc… The most important factor when it come to correct posture is your awareness of your body position and responding to it when you feel yourself slump, and your shoulders rise when you are exposed to stressors etc…Take a minute, take a few deep breaths, stretch a little and relax the muscles. A strong core is extremely helpful when it comes to good posture. Pilates or Yoga are wonderful disciplines when it comes to increasing core strength and putting the spine through its full range of motion.