Grandmabetsybell

Vitamins plus Lifestyle

Gentle Reader,

Vitamins plus Life style, two topics that come up often.

I was hiking with my friends on Wednesday, enjoying spring in the nearby foothills of the Cascade range. We just wait patiently for the high mountains to clear of the late spring snows. We had a rather heated discussion about vitamins and supplements for weight loss and maintaining good health as we all age. My three companions debunk the value of vitamins, echoing the media by calling them useless. I have written about this before. I love these ladies, but I found myself getting frustrated and unable to defend my heavy use of supplements. I honestly believe I would not be hiking (maybe even dead) if it weren’t for the Shaklee supplements I have been taking for the past 27 years.

Taking vitamins (spending lots of money on them) changed my life style when I first began in 1985. I had help from a nutrition expert soon after I began. I trusted my results. Later I started learning more about supplementation.

In doing some research this morning, I came across this little study done by Diane Petoskey, a nutritionist I heard several times in my early learning Here are some notes from a talk I attended.

Supplementation: how many calories do you need to ingest to get the optimal nutrition? In other words, can you get your nutrition from your food? This is a tough question to answer.

You need to burn off 3,500 calories more than you take in to lose 1 pound. This translates into a reduction of 500 calories per day to lose 1 pound in a week, or 1000 calories per day to lose 2 pounds in a week. From the CDC web site.

IF YOUR BODY DOESN’T RECOGNIZE THE SOURCE THAT THE NUTRIENT CAME
FROM, IT CAN’T GET INTO YOUR CELL.

Calcium: if it doesn’t have magnesium and other nutrients with it, (as it occurs in nature) the body can’t break it down.

Shaklee does research on how well its supplements are absorbed. If it can’t be assimilated by the system, it’s useless.

Spectrograph: an instrument to see the “finger-print” or “blueprint” of a nutrient. Synthetic Vita C (ascorbic acid—from mail-order, health food store, Wal-Mart, drug store)-picture a rectangular box with one line in the middle. Or a circle with one smaller circle inside it. Natural Vita C (from Shaklee)-picture a rectangular box with 25 lines in it-because 25 different nutrients make up natural Vita C. Or picture a circle with one smaller circle inside it with 25 loops coming out of the center like flower petals.

This is the “blueprint” of natural Vita C.

If you don’t absorb Vita C, it is excreted in the urine. Diane’s professor said that all supplements (synthetic and natural) were absorbed by the body-it was a waste of money to buy natural Vita C. So she devised a test with 2 groups of women. Each group recorded everything they ate and collected their 24 hour urine. (test lasted 2 weeks)

The first group of women received 1000 mg. of synthetic Vita C /day: 80% was excreted.

The 2nd group of women received 1000 mg. of natural Vita C/day: 1 woman excreted 20% and the rest of the women didn’t excrete any Vita C. In other words, it was all absorbed.

The professor didn’t believe Diane’s results and made her repeat the experiment. The results from the 2nd experiment were the same and the professor changed his thinking.

Recently I met a naturopath who works as a life style coach with her patients over the phone! We talked. Her name is Dr. Jody Stanislaw, ND. She gets to the bottom of a patient’s problems by analyzing their blood, hair, and perhaps stool and urine depending on the issues. Once the patient is on a program, Dr. Jody contracts with them for a full three months of weekly phone calls. She helps the person make the life style changes that are foundational to a healthier future. Some of her patients sign up for a second and third 3 month weekly phone call regimen. Dr. Jody sells supplements, the prescription kind, but that is not her primary income.

Dr. Jody appreciated my reminder that household and personal care products can contribute to causing asthma and allergy symptoms, as well as increase the overall toxic burden on the body. She was intrigued by the Shaklee Get Clean products and happy to be able to offer them to her patients.

Dr. Jody is not the first practitioner I have known who works over the phone for diagnosis and treatment. Dr. Richard Brouse, chiropractor and nutritionist, has been working with people in a similar way for many, many years. Since he uses Shaklee supplements and products (occasionally augmented with some prescription-only supplements, he has several hundred patients who use Shaklee. He will not work with people who refuse to use Shaklee, as he does not get results except with the Shaklee supplements. Dr. Brouse sells Shaklee from his office, but if a person already has a Shaklee distributor helping them with their buying decisions, he respects that. Selling product is not his primary source of income.

I have used Dr. Brouse for help with my vitamin plus life style routine. He is the person who recommended reversing osteoporosis by climbing 200 steps every day (carrying 10 pounds or more of weights as you go.) His analysis of my blood, stool sample and hair resulted in the supplement regimen I take today, with a few modifications I have made on my own. I did reverse osteoporosis even without daily stair climbing. I do climb stairs often and seek them out. Dr. Brouse has twice weekly open phone lines for clients to check in free of charge. The client must take the initiative.

It turns out that my own business of supplying healthy products made by Shaklee to a wide variety of clients (from the Herb Lax users to the Basic H users and many in between) is about getting Shaklee into the hands of people who decide they want them. Sales of the products Shaklee makes provide my primary source of income. I do not charge for consultation or coaching. I am more of an educator and distributor and less of a wellness coach. I work by providing you with information, answering questions with the help of the experts and giving you the tools to order the Shaklee products on line as my customer.

The above health care practitioners have set up their practice to get paid for the time they spend with their client coaching them to make better choices and health giving changes in their lives. They get paid to be accountability coaches. I am happy to recommend Dr. Brouse to you for hands on guidance because I have been his patient myself and like the results I have had. I am getting to know Dr. Jody and encourage you to get in touch with her if you think she is the right life style coach for you. www.DrJodyND.com

If you want to change your health through natural means, chances are the life style and vitamin changes you need to make are difficult. They were very difficult for me. If you are used to having a glass of wine and some nuts before dinner and you are trying to lose weight, you might want to look at that habit and figure out a way to change it. This was one of my challenges as my husband and I enjoyed the ritual of a glass of sherry while we cooked. It helped me to put water and a slice of lemon in stemware and a bowl of carrot nibbles where I could reach them, so the ritual remained but the contents were consistent with long term healthy weight maintenance. A little thing. Little changes add up. Vitamins plus life style bring health for the future.

Be well, Do well and Keep Moving,

Betsy

PS: if you contact either Dr. Brouse or Dr. Jody, I’d love to know how it went and how I can support you from the product end of things, plus more education.

PPS: pass this along to people who might benefit.

http://www.grandmabetsybell.com/shop-shaklee-products/

Memory loss test

A self-test for dementia…

Are you struggling to find the right words in a conversation? Do you get confused while balancing your checkbook? Are you forgetting things that used to be easy to remember? Are you worried that these memory “slips” might be a sign of dementia?

Now there’s a simple screening test for memory loss, cognitive impairment or dementia that you can take anywhere, using just paper and pencil. It takes only about 10 minutes to complete, and it provides your doctor with the information he or she needs to determine whether more thorough testing is needed. This screening tool is called the Self-Administered Gerocognitive Examination (SAGE). Developed by researchers from Ohio State, SAGE was designed to identify mild cognitive impairment to full-blown dementia. SAGE has been shown to accurately detect cognitive problems, correctly identifying nearly 80% of people with cognitive impairment and excluding 95% of those without impairment.

You can download the test at:

http://medicalcenter.osu.edu/patientcare/healthcare_services/alzheimers/sage-test/Pages/index.aspx

lower Cholesterol

Cholesterol Reduction Complex††

First: A few facts on Heart Health

Next: Sterols and stanols and how they work

Followed by: HDL VS. LDL

Concluding with: The Shaklee’s Difference & TLC

Would you like to lower Your Cholesterol Naturally? Are YOU Among the Millions of Americans with High Cholesterol?

One in three adults in the U.S. has high cholesterol, which can affect anyone at any age, and can negatively impact heart health and cardiovascular function over time. People with high cholesterol have a higher risk of developing heart disease compared to those with optimal levels. Among the culprits are genetics and diet. Some people are predisposed to high cholesterol and produce more of it in the liver, while others get too much from the foods they eat—foods such as bacon, hot dogs, and sausages that also contain high amounts of saturated fat.

These foods may sit well on your palate, but without proper measures to control intake and reduce body cholesterol levels, they can lead to some major health challenges.

Here are some facts…….Did You Know?

• A 10% reduction of LDL (“bad”) cholesterol equates to a 10%–20% decrease inheart disease risk.

• If you eat foods such as pizza, hamburgers, and steak on a regular basis, you may be increasing your chances for developing high cholesterol.

• The American Heart Association (AHA) recommends consuming no more than 300 mg of cholesterol a day; those with heart disease should consume less than 200 mg of cholesterol.

• According to the AHA, eating one egg for breakfast, drinking two cups of coffee with 1 tablespoon of half-and-half each, lunching on 4 ounces of lean skinless turkey breast with one tablespoon of mayonnaise, and eating a 6-ounce serving of broiled short loin porterhouse steak for dinner yields 510 mg of dietary cholesterol. That’s nearly twice the recommended daily amount!

• Men tend to have higher cholesterol than women. However, after menopause, cholesterol levels in women increase due to a decline in estrogen production. The heart-healthy choice that provides 2,000 mg of plant sterols and stanols per day

For detailed foundational information about cholesterol, please click on this article.

Shaklee Cholesterol Reduction Complex†† is a proprietary formulation with clinically proven ingredients that help prevent the absorption of cholesterol and lower LDL (“bad”) cholesterol. It contains plant sterols and stanols that, when added to a healthy diet, have been shown in numerous studies to significantly reduce LDL cholesterol.

• Made with a powerful blend of sterols and stanols, which are found naturally in plants, fruits, vegetables, and grains

• Plant sterols and stanols have been clinically proven by more than 80 studies tolower LDL cholesterol

• Delivers daily 100% of the National Institutes of Health’s (NIH) recommendation for plant sterols and stanols*

• Gluten free

• Star-K certified

††Products providing 800 mg of plant sterols and stanols daily, consumed with two different meals as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. Cholesterol Reduction Complex provides 1,000 mg of plant sterols and stanols per serving, and 2mg daily when used as directed.

*NIH recommendation for lowering cholesterol: eat less saturated fat and cholesterol, exercise, lose weight, eat more soluble fiber, and consume 2,000 mg of plant sterols and stanols daily.

Plant Sterols and Stanols — The Smart ChoiceSo how, exactly, do plant sterols and stanols work?

Plant sterols and stanols are ingested from food or supplements.
Because they are structurally similar to cholesterol, plant sterols and stanols compete for absorption in the intestines.
Plant sterols and stanols bind to receptors in the intestines, leaving cholesterol behind. The net result is that less cholesterol is absorbed by the body, and less ends up in the bloodstream. Included in this document is a hot link where you can view an animated version of sterols and stanols at work in the blood stream. You may find this helpful for yourself and your costumers!

HDL Versus LDL: What’s the Difference?

Not all cholesterol is bad. The good kind—HDL cholesterol, short for high-density lipoproteins—offers some great health benefits. It’s the LDL (“bad”) cholesterol, or lowdensity lipoprotein, that we really need to watch out for. In general, cholesterol—a type of fat— plays a role in maintaining cell membrane structure and hormone production. However, excess LDL cholesterol can build up in the arteries, leading to an increased risk of heart disease. Here’s where You decide…….. We know that Cholesterol Reduction Complex provides 2,000 mg of plant sterols and stanols daily. To get that same amount of sterols and stanols, consider what you’d have to eat every day.

Now for those of you who on a daily basis consume 6.5 cups of soybeans or 59 oranges or 47.5 cucumbers there is no need to be concerned about getting adequate amounts of sterols and stanols. To make sure you get the 2,000 mg of plant sterols and stanols take 2 Cholesterol Reduction tablets twice daily up to 30 minutes before mealtime.

Who Should Take Cholesterol Reduction Complex?

High cholesterol is one of the major controllable risk factors for coronary heart disease. As blood cholesterol rises, so does the risk of developing heart disease. Your chances of having high cholesterol are greater if you are a male, are older, are a woman experiencing post menopause, have a family history of high cholesterol, or if your diet is high in saturated fat and cholesterol. The good news is you can lower your cholesterol and reduce your risk of heart disease by taking responsibility in managing your cholesterol levels.

This product is not intended for pregnant or lactating women and children under 12 years of age. Consult your physician if you are using cholesterol lowering medication. Take Action today, naturally and follow these tips from the National Institutes of Health’s

Therapeutic Lifestyle Changes Program to help lower your cholesterol:

Decrease your intake of saturated fat to less than 7% of total calories
Decrease your dietary cholesterol intake to less than 200 mg per day
Lose 10 pounds if overweight
Add 5–10 g of soluble fiber to your diet each day
Add 2,000 mg of plant sterols and stanols to your diet each day

Now the healthy approach to lowering LDL cholesterol is Shaklee’s Cholesterol

Reduction Complex†† delivers 2,000 mg of a combination of sterols and stanols, an efficacious intake level recommended by the National Institutes of Health (NIH) Therapeutic Lifestyle Changes (TLC), Your Guide to Lowering Your Cholesterol with TLC. The TLC recommendations are a comprehensive approach to reducing elevated LDL cholesterol levels for the purpose of reducing the risk of heart disease. The essential components include:

• Reducing the dietary intake of LDL-raising dietary factors (saturated fats, trans fats, and dietary cholesterol)

• Increasing the intake of LDL-lowering dietary factors (consuming 10–25 g of soluble fiber and adding 2,000 mg per day of sterols/stanols)

• Losing weight and increasing exercise

Plant sterols and stanols are found in the cell walls of plants and occur in very small amounts in plants, fruits, vegetables, seeds, and grains, that’s why supplementing the diet with sterols and stanols was shown to significantly lower LDL cholesterol in a recent meta-analysis of 84 studies. This effect has been shown in as little as three to four weeks. Furthermore, another meta-analysis of eight studies shows that intake of sterols and stanols can further reduce cholesterol levels even in those already using statins.

Lower Your Cholesterol Naturally with FDA-approved Cholesterol Reduction Complex††!

― The Smart Choice.

*NIH recommendation for lowering cholesterol: eat less saturated fat and cholesterol, exercise, lose weight, eat more soluble fiber, and consume 2,000 mg of plant sterols and stanols daily.

** These statements have not been evaluated by the food and drug administration. This product is not intended to diagnose, treat, cure, or prevent any disease. ††Products providing 800 mg of plant sterols and stanols daily, consumed with two different meals as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. Cholesterol Reduction Complex provides 1,000 mg of plant sterols and stanols per serving, and 2mg daily when used as directed.

Lose Weight

Why do you want to lose weight? Perhaps you have been carrying a few–or a lot of–extra pounds for years. Or you have been on every diet out there. Maybe you have always maintained a healthy weight until you hit the post menopause slow-down and now look. Where did the belly roll come from? What is your over-weight story?

You are sick of the yo-yo diet that gets you to the size you love and then blows you up again to the size you hate. You are sick of not feeling on top of life. You are tired of a body that just puts on weight no matter what. This time you think you can do it–lose that 15 lbs quickly, the way you did last time, but it just isn’t working. You really want to lose weight.

You have come to the right place. I am Betsy Bell. I’ve been there. I’carried 20 pounds extra after an illness in high school knocked me out of my sport. I forgot to modify my eating to fit my calorie-burning life and blew up, complete with stretch marks, 20 pounds in a few weeks. It was mortifying. I couldn’t fit my clothes. I was humiliated by my brothers and father. I was desperate to lose weight.

My mother and I went on a grapefruit and those little Amphetamine-laced chocolates they used to sell in boxes that looked like Sea’s candy. Not sustainable. I quit dieting and gained it all back. Then came the four pregnancies and the weight gain with each one. Then I was diagnosed with breast cancer and after the successful mastectomy, dieted like crazy to slim my big butt and hips to fit my shrunken top. Up and down. Up and down. Help me lose weight!

In 1985, I met a woman who introduced me to the Shaklee product line of supplements. Within a few months, my metabolism leveled out. I started losing weight naturally. With the 180 Turnaround Smoothees, I got to my goal weight, ended horrible menopause symptoms and have kept my goal weight ever since. I learned to eat for health, a big dietary shift I maintain even on vacation. (Back in the 80s, their smoothees were called something else. Today’s 180 Turnaround Smoothees have the benefit of leucine and the science behind retaining lean muscle mass.)

I am your coach, your 180 Turnaround Specialist. Join me and end the yo-yo misery. Click here to get started with your program. You will learn habits that will help you lose weight and keep it off giving you health you only imagined. I’ve been healthy for 26 years and have lots of healthy years to go.

Betsy Bell, 180 Specialist

206 933 1889

betsy@hihohealth.com

What is memory?

Just what is Memory anyway?

We use the word “memory” without understanding what it is. Our memory is a complex system that can dictate our day-to-day behavior.

Memory can be defined in several ways, including:

the process by which the brain stores and remembers information.
remembered from the past.
the remembering of a deceased person as “in memory of.”
the length of time a person or event is remembered.
the part of a computer where data is stored and retrieved.

3 stages of memory: Encoding, Storage, and Retrieval.

During the encoding process, we absorb information. The storage phase is when our memory creates a permanent record of the information. The retrieval process is when we remember or retrieve the stored information.

During the retrieval process, our brain sorts through 3 memory “data banks”…sensory memory, short term memory, and long term memory. Sensory memory identifies and holds information for just a few seconds. When we look at something for just a second and can still remember details, this is our sensory memory in action. Short term memory allows us to recall items for anywhere from a few seconds up to one minute without rehearsing.

Most people can remember chunks of information that have approximately 4 to 5 components. An example of this is the way in which most people learn to remember a phone number. You simply break it into chunks that include the area code, then the next 3 numbers and then the final numbers. Long term memory is capable of storing information for long… almost unlimited… periods of time. If you remember those same phone numbers years later, they’ve migrated from short term memory to long term memory. Information that is repeated ends up in long term memory, allowing us to retrieve it automatically.

Tips to maintain memory function

Here are a few ways to keep your memory sharp:

Get enough sleep.
Exercise regularly.
Have an active social life
Laugh… it activates the learning and creative centers of your brain.
Avoid stress… it destroys brain cells.
Exercise your brain… read, do crossword puzzles, keep a journal.

Keep Your Memory Sharp….with Shaklee supplements that can keep your brain functioning optimally:

B-Complex. For glucose oxidation, neuronal membrane functions, nerve impulse generation, the biosynthesis of several neurotransmitters, and the metabolism of fatty acids and amino acids in the brain.
Sustained Release Vita-C. is required for the enzymatic reaction that synthesizes the neurotransmitter norepinephrine from dopamine. Vitamin C may also be able to regenerate vitamin E, an important lipid-soluble antioxidant.
Vita-D . is known to be important for normal brain development and cognitive function in older adults.
Vitamin E has a key role in preventing oxidant-induced lipid destruction and is vital in maintaining the integrity of cell membranes.
Lecithinis a fatty compound found in all cells, but particularly in our nerves, glands and the brain. 40 % of our brain is lecithin. Lecithin dissolves cholesterol, and holds our cells together! It’s vital for the brain.
OsteoMatrix. Calcium ions are important intracellular signals that regulate a number of physiological processes, including neuronal gene expression, neuronal secretion of neurotransmitters into synapses, and synaptic plasticity.
Iron plus Vitamin C. is needed for development of oligodendro-cytes (the brain cells that produce myelin), and is a required cofactor for several en-zymes to synthesize neurotransmitters.
Zinc Complex. Zinc is present at high levels in the brain where it has catalytic, structural, and regulatory roles in cellular metabolism.
OmegaGuard. The nervous system has a great concentration of lipids (omega-3 and omega-6 fatty acids, phospholipids, triglycerides, and cholesterol). These lipids serve structural roles in cell membranes of the nervous system, and affect membrane fluidity, flexibility, permeability, and play important roles in vision and nervous system function.
Mental Acuity Plus is a Shaklee exclusive formula that contains ginkgo, bilberry, hawthorn, and B vitamins to enhance memory and decision making. It helps maintain normal metabolic activity in the brain and also lowers homocysteine levels. (Homocysteine is an amino acid and breakdown product of protein metabolism that, when present in high concentrations, has been linked to an increased risk of heart attacks and strokes. Evidence suggests that people with elevated homocysteine levels have twice the normal risk of developing Alzheimer’s disease.)

Healthier bones

Gentle Reader,

Do you ever have the experience of anticipating a really big event that is going to make demands on your body? You become more aware of the little aches and pains, the warning signals that all is not well? Maybe bone health has gotten worse. You worry about an escalation of the little twinge into something big right in the middle of the planned for event. You think about Traveler’s Insurance and then read the fine print that says unless you buy it with 14 days of purchasing your plane ticket and paying for the experience, you have to declare a pre-existing condition. Are these twinges enough to be called a pre-existing condition?

By now, you know that I have been living with a diagnosis of spinal stenosis and osteoarthritis. These are both age-related and trauma induced arthritis. My first trauma was in 1989 and then the herniation in L5 was exacerbated in 1993 by sitting in a slouched position in an airplane for 7 hours. At that time, I went to Dr. Stan Herring, sports medicine doctor to the Huskies sports teams and neurosurgeon. He told me my bone health as revealed in the MRI pictures were so bad, he was surprised I wasn’t in a wheel chair.

Over the past year my right leg has been going numb and weak from time to time, especially when standing for a long time, like in choir or wandering through a museum. Last June, I walked all over Paris with a numb right leg. No pain, just a feeling of distance, dissociation from that limb, even when walking around without a hiking stick or other means of extra support. In fact, I hardly ever experience pain above a 3-4 on the old 10-point scale. Probably because I pop an herbal Shaklee Pain Relief Complex tablet at the slightest twinge of pain.

I decided to call Dr. Herring’s office to see how he is treating his athletes these days. His practice has changed and he directs other doctors now. He is not a provider in my AARP Advantage insurance program. So, I met Dr. Ren at the Polyclinic for a review of my most recent MRI and a comparison to all the others I have had in the past. Three conclusions are worth sharing with you.

1. I do have bulging discs including a new one at L2, moving up the spine. But none is penetrating the spinal cord. I have what she calls a genetically narrow passageway for the spinal cord. This explains why I am so like my father in arthritis of the back; he suffered terribly. It was ironic, since he was an Orthopedic surgeon and performed hundreds of laminectomies and fusions over the course of his practice. He couldn’t operate on himself, so he never had his own back fixed. You can see where I get my “do it yourself” attitude.

2. There has been some improvement in the spinal stenosis and osteoarthritis since the last MRI. This I count as a victory and I attribute it to the fact that bone replaces itself slowly over time. Given proper nutrition and other care through strengthening and toning muscles, bone can improve. I am thrilled that my bone health has improfed. What a fabulous result! I will continue to visualize the formation of healthy new bone. I will certainly continue with a diet loaded with fruits and vegetables and lean meats and fish, plus little or no gluten or dairy. I am committed to continuing my workouts at the Xgym, because stronger muscles build stronger bones.

3. Dr. Ren called me her poster child, to be improving bone health at 76, almost 77, instead of getting worse. She also told me that low back problems on a major trip would only cause discomfort and was not life threatening. No need to update my will on account of my back issues and numb leg. Whew…

Let me review my early morning routine in case it would be helpful for you.

1. Lie on the floor for 12 minutes with my knees bent over the Back2Life Machine.

2. A Feldenkrais hip opening exercise, 10 counts with each leg. This video shows an extended version of my routine. A full hip opening practice in two parts. I limit myself to the dropping of the knee, extending the heal and back up again, 10 times on each side. If you are a beginner with Feldenkrais, I recommend following her program from start to finish for best results. You can later incorporate the segment that seems to give you the most benefit.

3. hanging upside down on the gravity inversion table for a total of 25 breathes. Here is a video of an expert doing her back mobilization exercises on this inversion table. It makes me seasick. I have never been able to work the way she does, but I can vouch from the success I have had with lengthening a stretching my spine. She inspires me to work up to what she demonstrates.

All this before breakfast. In addition, each week I walk a couple miles most days which include steep uphill climbing (I live in West Seattle on top of a hill and my destination is on the top of another hill a mile a way, therefore Up and Down going and coming.) On Tuesday I practice yoga with an instructor who builds slowly to the big poses and I stop when a twist gets to be too much. On Wednesday I hike in our mountains surrounding Puget Sound, usually 6 miles, more or less. On Monday and Friday, Clayton works me out at the Xgym, concentrating on 5 muscle groups and in a controlled manner, bringing them to complete fatigue. It takes 25 minutes. None of this takes a long time, except for the luscious outdoor experience on Wednesday. I hate to miss it when I have to. Nearly anyone could put this into their schedule.

I also take several supplements that improve joint mobility and strength muscles tissue: Fish oil, Vitamin E, Vitamin C and Calcium. They all work better because of an excellent catalyst, Shaklee’s multivitamin and mineral tablet. I take the one for seniors which is especially formulated for the aging absorption for someone over 50.

The special event, you might ask? A friend and I are going to hike 100 miles in England following the “highway” used by Lady Anne Clifford, a 17^th century noble woman who owned most of Northumberland and Yorkshire. We will walk from castle to castle beginning just north of Leeds, hiking for 9 days in the dales, wild and dramatic country to Penrith in the Lake District. It will be June, long days and with any luck, not too much rain. I will leave the end of May, feeling confident that my self-care and hiking sticks will see me to the end. I’ll be home on June 20^th.

Be well, Do well and Keep Moving,

Betsy

Let us know of your adventures. How you are preparing or maintaining your body to meet your travel goals? Sharing makes it all better.

betsy@hihohealth.com

206-933-1889

Don’t take vitamins.

Gentle Reader,

“Whatever you do, don’t take vitamins.” One more doctor/author has come out with a book of instructions on how to stay healthy. Included in his list of what to do and eat is a chapter on why you should not take vitamins. My renter just showed me his latest book, A Short Guide to a Long Life, by Dr. David Agus. My own trainer who developed a highly efficient hands-on program for building muscles, reducing body fat and increasing strength and stamina wrote a book called Cracking Your Calorie Code. These books all tell us supplement users that we are wasting our money and perhaps doing ourselves harm. They are catagorically against vitamins. “Don’t take vitamins. You don’t need them. You are wasting your money.”

What is going on here? What is the key question these books address? Are they missing something?

How can I be healthier? Have more energy? Avoid chronic diseases that supposedly result from my life-style? Aren’t these the questions we are all trying to answer? We are looking for a better way to stay healthy as we grow old. We don’t want to spend our social time with doctors. We want to enjoy the days we have and then die without a period of long, drawn out suffering.

These authors seem to agree on the life style we ought to follow. They also claim we are wasting our money and even harming ourselves if we persist in taking vitamins.

First, let me clear up a couple things. Before 1998, a few deaths in children were reported from taking sugar coated, brightly colors vitamins containing high levels of iron. Since the packaging changed, only 1 death has been reported. Compare this with 59 confirmed deaths due to aspirin poisoning in 2003 and 147 deaths known to be associated with acetaminophen-containing products. According to the FDA, Americans easily take more than 60 billion doses of nutritional supplements every year, and with zero related deaths. This is an outstanding safety record. Compare this to 14,800 deaths in 2008 from prescription pain killers. About 6.1 million people abuse prescription pills, and overdose deaths have at least doubled in 29 states, where they now exceed vehicle-related deaths. In 10 of those states, rates tripled; in four of them, they quadrupled. (Reported in the Christian Science Monitor, 10/2013)

Second, let’s look at the healthy life style and eating habits these authors recommend, including my trainer. A quick rundown:

Adequate protein from lean meat, fish, eggs. (WebMD says 50 grams. daily, which is not enough, in my opinion. A good rule of thumb is 1 gram for every ½ pound of weight. 140 lbs. = 70 grams.)
5- 9 servings of fresh fruits and vegetables every day. (Serving = 1 cup, 2 cups if leafy greens)
Whole grains (many people need to limit grains and refined carbohydrates like pasta and pastries to achieve optimal health)
6 – 10 eight oz. glasses of water
Small amounts of fat, sugar, dairy. (Many food guides recommend more calories from dairy)
No smoking. Little or no alcohol.
Exercise at minimum ½ hour walking 4 days a week.

My question to you is this: how many days last week did you achieve these markers for your healthy future? Are you really getting all those servings of fresh vegetables and fruits into your body every day? Did you find time to exercise at least that much last week (and you can’t count the running around you do in the office or in your house unless you are wearing a pedometer. You need to reach 10,000 steps a week.)

Fill out this checklist. It is equivalent to the auto mechanic’s diagnostic tool for your car (which you can replace when it doesn’t work anymore).

Today’s date

__ Tired

__ Overweight or Underweight

__ Stress

__ Dry/Oily skin/Problem skin

__ Thinning hair/Dull hair

__ Emotional on empty stomach

__ Dandruff

__ Need caffeine/sugar

__ Can’t wake up

__ Can’t sleep/Restless sleep

__ Poor attention span

__ Splitting Nails

__ Irritability/Depression

__ Nervousness/Anxiety

__ Allergies

__ Bruise easily

__ Heartburn/Need antacids

__ sinus problems

__ Cold hands or feet

__ Poor night vision

__ Back pain/Leg pain

__ Constipation/Diarrhea

__ Poor digestion/stomach

__ High/Low blood pressure

__ High/Low blood sugar

__ Various aches and pains

__ Elevated cholesterol

__ Cravings for sweets

__ PMS/Hormonal problems

__ Menstrual cramps/problems

__ Subject to colds/flu/infection

__ Muscle cramps

__ Joint pain/Arthritis

__ Bleeding gums

__ Headaches

If you wear out your body, where are you going to live?

__ Breath or body odor

__ Decreased sex interest

__ Infertility/Sterility

__ Menopausal symptoms

__ Vague “blah” feeling

“Whether we like it or not, a symptom is a message the body wants to express – which drugs suppress. If drugs are prescribed, new symptoms begin to appear.”

-Deepak Chopra, M.D.

You have only one body. When this one body wears out, where are you going to live?

In 1985, I was physically and emotionally depleted. I was eating the way I describe above, following all the guidelines provided by the various gurus on healthy living. I had had cancer and was determined not to develop cancer again. In spite of a perfect diet, frequent and vigorous exercise, little or no alcohol or refined, packaged foods, I was not healthy. I took no vitamins. I took some iron tablets at the recommendation of my doctor and they made me constipated. I had no idea how to choose a vitamin. “Don’t take vitamins” was not my thought or plan. I was introduced to the Shaklee vitamins and began a foundation program of Soy smoothies, a multi, extra B, C and Calcium, plus Alfalfa and Herb Lax for constipation. Within a month, my health change for the better. Many of my symptoms (I checked off 10 – 12 on the above list) disappeared or changed for the better.

What more can I say? I eat the way the textbooks suggest. But not every day. Some days I eat in my car, on the run, at someone else’s house, in a bar or restaurant and do not get all the fresh nutrients I need. Supplements are just that, a supplement to an inadequate diet. They don’t kill you. They may even give you better health. If you don’t feel better in a month of faithful consumption, Shaklee will give you your money back. Guaranteed. Does your drug store vitamin offer that? When is the last time your doctor gave you a money back guarantee on the prescription he/she wrote for you?

Enough said.

Be well, Do well and Keep Moving.

Betsy

206 933 1889

besy@hihohealth.com

arthritic hands

Gentle Reader,

Several friends have complained about arthritis in the hands. There are some things you can do to reduce the pain, increase mobility and slow the process down.

Osteoarthritis is a type of arthritis that is caused by breakdown of cartilage, with eventual loss of the cartilage of the joints. Cartilage is a protein substance that serves as a “cushion” between the bones of the joints. When the cartilage deteriorates (degenerates), the bone next to it becomes inflamed and can be stimulated to produce new bone in the form of a local bony protrusion, called a “spur.”

Osteoarthritis is also known as degenerative arthritis because of the degeneration of the cartilage that causes it. Among the over 100 different types of arthritis conditions, osteoarthritis is the most common and affects over 20 million people in the United States alone. Osteoarthritis occurs more frequently as we age. Before age 45, osteoarthritis occurs more frequently in men. After age 55 years, it affects women more frequently. Osteoarthritis causes no symptoms in many patients. Symptoms of osteoarthritis include local pain, stiffness, tenderness, and occasionally swelling in the affected joints. Dr. William Shiel, Jr. MedicineNet.com.

Picture a ball and socket joint. Between the two bones is the synovial membrane. A layer of cartilage at the end of each bone is the shock-absorbing cushion between the two bones.

Arthritis occurs first in any joint that has been previously injured. Also occurs with wear and tear on joints with age. Carrying extra weight deteriorates joints more rapidly.

Bone spurs extend from bone into soft tissue and damage the synovial membrane.

Bone spurs and kidney stones result from improper calcium metabolism. If you don’t have enough calcium intake to maintain calcium blood level, calcium must be pulled out of storage from the bones. Calcium ready to be excreted by the kidneys goes back into the blood. This free unbound calcium goes to areas of highest activity and settles in the fingers, wrists, spine, hips, and neck. This is the cause of arthritis in the hands. It is necessary to take enough calcium every day to prevent spurs and kidney stones. I recommend OsteoMatrix by Shaklee because of the extensive research to prove that the nutrients in this supplement actually break down and get to the blood and bone. Many calcium supplements contain binders that prevent break down into usable nutrients. Check your brand for clinical studies.

Wear and tear of joints leads to improper cushioning, to bone rubbing against bone, to inflammation (swollen and stiff). If you lose all the synovial membrane and most of the cartilage, your joint must be replaced. If you take action soon enough, you can rebuild cartilage, stimulate, and rebuild the synovial membrane.

(This information comes from Diane Petoskey, a renowned nutritionist who lectures widely in North America. I have heard her speak at all day seminars on health several topics and have listened to all of her health audio tapes. Her recommendations work most of the time with most people. They are worth a try. The side benefits from the supplements are many. Going the medication route tends to damage the body over the long haul as there are so many negative side effects. Buying supplements costs more because insurance doesn’t pay for them. However, the gain in good health is considerable. I personally had arthritis at a young age, in my late teens and 20’s and took lots of Aspirin, Motrin and other pain killers. When I started in with Shaklee at age 48, I used the basic supplements and 15 – 20 alfalfa tablets a day and stopped all medications for arthritis. In recent years, the Shaklee scientists have continued to do research on the pain receptors and on joints and have developed other arthritis relief products, including a soothing Pain Cream. Please try the packet on sore joints to see how they feel. Let me know what questions you have. I am now 76 and ski, hike, walk, do stairs, dance and generally move comfortably through most yoga positions and doing chores in my garden and two-story house. I take no pain medications other than the Shaklee products. My neurologist has done MRI’s of my back over the years and repeatedly says the pictures would suggest I needed a wheel chair and yet I am extremely active.)

Nutrients good for joints: minerals are very important

OsteoMatrix 1500-2000 mg/day

Magnesium (Vita mag) 750-2000 mg/day (cal-mag ratio = 2:1)
Alfalfa: provides trace minerals. When the body is too acidic, it damages the synovium. Alfalfa is alkaline. Take 24-30/day (the tablets are small) Alfalfa also reduces inflammation. You may need to go up to 60/day for a couple of weeks to reduce pain and swelling. Note: meat eaters have high levels of uric acid in the blood which damages the synovium.

MSM: in capsules. For inflammation of joints. Take 6000 mg/day
Zinc: at least 45 mg/day

Garlic: for inflammation and joint problems. Garlic kills viruses, yeast, parasites, bacteria, it is anti-inflammatory, also regulates B/P. take 3-9/day

Vita C: stimulates production of collagen (cement that holds cells together). Helps to rebuild joints, also good for inflammation. Take 3,000-5,000 mg/day

Omega guard (Essential Omega 3 Complex) essential fatty acids. Take 9/day

GLA: take 6/day

Lecithin: take 9-12/day

CarotoMax: take 3/day

B-Complex: take 6 a day

Vita Lea: take 2 a day

Joint Health Complex: stimulates production of cartilage. Minimum of 6/day. May have to use 9. It will take months to rebuild your joints, then you can reduce nutrients to maintain your joints.

Exercise: don’t over stimulate the joints. If you have arthritis, first decrease inflammation, then exercise. Arthritics definitely improve with exercise because circulation of blood increases and more nutrients go into the joints. Start with water aerobics. Here are some exercises for arthritic hands.

You may balk at consuming so many supplements. I can tell you from personal experience that I have been able to maintain healthy joints by taking slightly fewer. Diane Petoskey’s recommendations seemed extreme to me. However, many people have followed her advice to the letter and experienced major improvement. If you want dramatic results, you have to take dramatic measures. You might take the plunge and try this approach wholeheartedly for 3 months. Your blood is completely new in ninety days, so a three month trial will tell you if this approach is effective. Medicine is cheaper, but does not build healthy cells for the future.

I’d love to read your comments.

Be well, Do well and Keep Moving,

Betsy

206 933 1889

Betsy Bell’s Health 4u

4455 51^st Ave. SW

Seattle, WA 98116

1-800-643-2486

http://www.HiHoHealth.com

Betsy@HiHoHealth.com

overstretching

Gentle Reader,

Stretching—overstretching—can hurt your muscles. Last week I put pigeon pose on a pedestal. If you read the post closely, you will see that the yoga instructor did not introduce pigeon pose until 60 minutes of preparation. To go straight into pigeon pose would be like expecting your fingers to play the Moonlight Sonata after three weeks of piano lessons. Slowly, slowly after many lesser hip openers would you attempt pigeon pose.

This week, I bring back Julie Donnelly for some advice about stretching appropriately. She has a series of articles about preventing and healing repetitive strain injuries. Stretching can be a culprit. In this article there is a link to some materials she sells called Trigger Point Yoga. I have not tried these tools so can not recommend them from first hand experience. I have used a tennis ball placed between the floor and the knotted muscle and pressed down to release the knot. I’ve done this successfully for knotted places in the bottoms of my feet, my shoulders, and calves. I have used a broom handle and rolled along it with the outside of my thigh to release knotted T-band muscles. These techniques help. The key take-away is to avoid overstetching when the problem is a knot in the muscle. Read on….

Why do muscles cause pain? She calls this the Stretching Misconception.

STRETCHING SHOULDN’T HURT!

Have you ever felt so tight when you tried to move a joint that you decided to stretch? The odds are that you answered “yes” to that question. However, many people complain that they feel worse after stretching than they did before stretching.

Before getting into the specifics of the stretching misconception there are two words that need to be clarified. Many people confuse the word “spasm” with “cramp”. A cramp (also called a “Charlie horse”) normally involves all of the fibers of a muscle, and is when a muscle suddenly contracts totally. A spasm is like tying a knot in the center of the muscle and while it may only involve a few fibers; there can be multiple spasms throughout the muscle.

Each spasm feels like a bump when you slide your fingers deeply down the length of the muscle. These spasms normally form over an extended period of time, often from repetitive strain on the muscle fibers. Spasms are at the heart of the stretching misconception, so it is important that you think of a spasm as a knot in the muscle fibers in order to understand why it can hurt to stretch.

A muscle begins on a stationary bone, crosses over a joint, and then inserts into a moveable bone. When the muscle pulls on the moveable bone, the joint moves, however, if the muscle has a “knot” in it you can actually cause micro-tears to the fibers as you stretch.

HOW STRETCHING CAN HURT YOUR MUSCLES

Think of this analogy: visualize a strong tree with a rope tied to it. The rope is the perfect length to attach to a flexible tree without bending the second tree. You can imagine if you pulled on the rope the flexible tree would bend over, and if you let go of the rope, the flexible tree would stand up straight again. This is a simple explanation of how a muscle pulls on a bone and causes the joint to move.

However, if you tied a knot in the rope, the tree would bend. If you tied a second knot, the tree would bend even further. If you then tried to stretch the rope so the flexible tree was standing straight, you would cause the knot to get tighter and the remaining rope would have to overstretch on both sides of the knot in order for the flexible tree to stand up straight.

This is exactly what is happening when you have a spasm, or multiple spasms, in your muscle. As you stretch you are causing the knot within the muscle to get tighter, and you are also causing the fibers on either side of the spasm to overstretch. This overstretching may cause the fibers to actually tear either along the length of the muscle, or where the fibers attach to the bone at either end of the muscle. This can be avoided by simply massaging the muscle to release the spasm before you stretch.

It’s now easy to understand why the repetitive movements that you do on a regular basis will cause the muscle to ultimately shorten into knots that we call spasms or trigger points. As I mentioned, when you try to stretch a spasm you can be causing yourself potential problems, and may even tear the muscle fibers.

Fortunately there is a solution. First you need to release the spasms that are causing the muscle to tie up into a knot, and then you can safely stretch. TriggerPointYoga was designed and developed to first eliminate the spasms in the muscle you will be stretching, and then continues to give four separate session of traditional yoga poses – two for the upper body and two for the lower body. You will gain flexibility and range-of-motion without injuring your muscle fibers.

Julie Donnelly is an internationally respected muscular therapist specializing in the treatment of chronic pain and sports injuries. She has co-authored several self-treatment books, including The 15 Minute Back Pain Solution,Treat Yourself to Pain-Free Living and Carpal Tunnel Syndrome-What You Don’t Know CAN Hurt You. Julie is also the co-developer of TriggerPoint Yoga. She teaches Julstro self-treatment workshops nationwide and is a frequent presenter at Conventions and Seminars. Julie may be contacted through her websites: http://www.julstro.com and http://www.TriggerPointYoga.com.

Before you sign off, let us know if you have been successful identifying the difference between soreness in the muscles caused by knots or over use? And what did you do for the knots that helped?

Be Well, Do Well and Keep Moving,

Betsy

206 933 1889

For pain relief products by Shaklee go to www.HiHohealth.com

pigeon pose pain free

Gentle Reader,

I had a plan for this week to bring you the information Julie Donnelly eveloped about muscle strain. and the myth that strenghthening the muscle can heal the pain. I can not find the sequel to my last posting. Stay tuned. The information may show up through further research. At least one reader was eager to hear what she had to say about that.

Instead I will tell you about my own unexpected healing from severe arthritis in my hips. I can recognize the healing because when I went to yoga on Tuesday, the instructor led us through an opening of the first shakra. The idea behind this came from her reflection about St. Patrick’s Day, March 17th. What was the pot of gold that brought good luck all about? The pot of gold found at the foot of a rainbow. Our seven chakras are energy centers in the body located along the spine. They have been associated with the full spectrum colors of the rainbow, beginning at the base, or shakra #1, Red.

We lucky humans are the pot of gold when we open, connect and release our chakras. Our primary chakra is found at the base of the spine, the tail bone, floor of our body when we sit on the ground, sits bones creating support for all the other six chakras. This is our root, where issues of survival reside. Survival in terms of money, a place to lay our head, sufficient food to sustain life. When chakra #1 is healthy, we feel stable in life, supported, able to manage. Perhaps my own sense of security around these foundation elements contributes to the lessening of arthritis pain in the hips.

Our yoga instructor began her guidance with us lying flat on our backs. Layer upon layer of complexity opened the base, pelvis and hips. After an hour she asked us to find pigeon pose. I have not done pigeon pose for 8 years because of the terrible pain in my hips. This is a posture which requires the right knee to fold in front of the body, the left leg stretched out behind, the hands and arms lifting the torso to find a comfortable position. Once this position is stable (I put a block under my right hip to support it as forcing it to rest of the floor is painful), you see if you are able to rest your elbows on the mat in front of your bent knee. I was amazed that I could find this pose without pain. Two days later, there is some ache in the hips, but nothing a couple of the herbal pain relief tablets can’t handle.

What has happened over the last few years? It would be hard to pin point all the actions and attitudes that may have contributed to more pain-free mobility in my hips.

Let’s explore some possible causes of the lessening of arthritis pain.

Diet

I have a dear feiend who suffered so much from arthritis in her hips and especially one knee that she took the drastic steps to see if she could eliminate her pain. She has cut out all dairy, all grains (that’s right, ALL grains), all night shade plants which include potatoes, tomatoes, peppers and eggplant. She does not deviate from this diet. She does not cheat. I eat with her often so I can testify to this. She was on a heavy duty prescription pain killer. She takes no medication today. And she is gorgeous. A side benefit.

Personally, I am not rigidly adherent to my dietary rules, but I avoid dairy (no cheese or ice cream, no milk except in my coffee), and I avoid grains, especially wheat. I do eat a mixture of steel cut organic oats, barley and rye during the cold winter months when I am going skiing or feeling the need of comfort against the weather. I eat brown rice. Raw tomatoes seem OK for my body, but those tiny red, yellow and orange peppers that I love are not so good. Roasted, they seem to be less bothersome. I am absolutely convinced that diet has a great deal to do with arthritis. If you haven’t tried the extreme measures practiced by my friend and you are in pain, by all means, give these dietary suggestions a try.

Exercise

Over-exercising does not seem to help arthritis pain. Rather too much exercise exacerbates the problem. I have been working with a new-to-me program since before Christmas. The program is the invention of JP Glassey. His three facilities here in the Puget Sound area are called Xgym. This this approach to excercise is completely different from anything I have ever experienced. Today I dressed for the day, which includes dinner and theater with friends later on. In these clothes I showed up for my 21 minutes guided workout. My wonderful trainer, Clayton, watched over me with care, encouragement and ruthless insistence while I made slow, measured progress through 5 muscle groups until there was not one more move left. Complete muscle failure. No sweating. No strain on any joint, absolutely none. No impact. Just pure muscle development. I jokingly ask for a wheel chair assist to get to my car. Doing this 21 minute workout twice a week is what it takes to change your muscle strength. Not hours in the gym lifting weights. I am not bulking up, either.

I decided to work with PJ and his trainers in order to keep my bones healthy. Bones get stronger when muscles make demands on them. A side benefit is the loss of 5 pounds of fat. The weight loss only showed up last week. Three months of fat-to-muscle conversion came first, then the excess pounds are disappearing.

If you can’t go to the Xgym, buy PJ’s book, Cracking Your Calorie Code.
He describes the science behind his methods, his approach to food, exercise and dieting. He describes the five basic excercises and how to begin, plus one progression to the next level. A person could easily do these at home. I do. The only problem is that is very hard to force yourself to complete muscle exhaustion on your own. You could find a buddy.

Exercise: Part II

Walking is still one of the best ways to keep the body moving. PJ’s approach to cardio can best be described as a burst of effort. He has a couple machines that we are invited to use, however they are not necessary. Find your self a stair case and go up for 3 -4 minutes as fast as you can until you think you are going to have a heart attack. Rest a minute or less and do it again. A couple repetitions are enough. How efficient is that?

Mt. to Sound Greenway Snow Shoe hike, Commonwealth Basic 3/15/2014 — Snow shoeing along Commonwealth Creet, Snoqualmie Pass, WA

I still love walking, or snow shoeing, or cross country skiing for long steady breathing and enjoyable movement and as long as time allows, I’ll be outdoors or a long day on Wednesdays. It’s more about the forest, the quiet, the friends who share the experience than the fitness goals. PJ claims, and to look at him, it must be true, that he can maintain his level of fitness with one or two cardio moments a week along with one or two 21 mnutes muscle grouip workouts.

Attitude

Suffering from arthritis pain is a real downer. My 81 year old friend was in such pain in her apartment, she could barely get to her bed, much less get in it. Going to the bathroom was an big “ouch!” all the way. So she stopped moving. Her grandson is her personal trainer. “Grandma, you have to keep moving!” Today she’s at her doctor’s and will hopefully find out what the origin of the pain is.

Her grandson is right. The absolute worse thing you can do is sit down. Avoiding the wheel chair requires that we keep moving. My neurologist told me back in 2004, after he looked at my xrays, that if he didn’t know me, he would expect to see me in a wheel chair due to the advanced arthritis in my hips and lower back. I am no where near a wheel chair.

Without any scientific evidence to support my belief, I am convinced that listening to Peggy Cappy’s “Back Pain relaxation” cd every night as actually helped to heal my joints. She reminds us that our cells die off and new one are formed regularly and that over time, given healthy nutrition, our new cells can be healthy cells. The joints can change for the better.

So, Gentle Reader, I hope these personal experiences help you in your journey to better, pain-free mobility. If you have your own experiences to share, let us know.

Be well, Do well and Keep moving,

Betsy

206 933 1889