Breast health is about maintaining healthy breast tissue. This is done in much the same way as maintain our overall health. Breast health includes eating live, whole foods, exercising, drinking plenty of water, consuming 5-9 servings of fruits & vegetables daily, thinking positively, and practicing positive beliefs that support a healthy lifestyle. In addition to these healthy habits, you can specifically promote breast health by using self lymphatic breast massage, and you can take a homeopathic liquid for lymphatic drainage. Together, these keep the lymph flowing and toxins circulating out of your system. Lymphatic breast massage assists the lymph fluid of the breast to flow into the normal lymph circulation, which in turn moves accumulated toxins out of the tissue and into the kidneys, the body’s filtration system. Accumulated toxins contribute to abnormal cell growth (please refer to the blog entries in November 2010 and others under the category of Environmental Medicine), so it is important to aid in the circulation of the toxins out of the body. Lymphatic Breast Massage:
When massaging your breast tissue... (see illustrations below courtesy of the Breast Health Project) Create Motion Use a pumping action to assist the flow of lymph: Move the breast in the initial direction, use some pressure. Then release and let the breast return to its normal position. On the move up, use pressure and then release to allow the breast to return. Finally, massage the underarms in a circular motion to move the lymph away from the breast (ex: under the left arm, the hand moves outward to the left; under the right arm, the hand moves outward to the right). This enhances the natural movement of the lymph system.
When massaging your breast tissue... (see illustrations below courtesy of the Breast Health Project)
I have a strong sense of community with close friends. Community provides not only a social network, but it also expands my sense of purpose in who I am and how I am supported. I plan to live to be a Centenarian. People in areas all over the world accomplish living to be 100 years or more. In Dan Buettner’s Book, The Blue Zones, he finds 5 areas of the world with the largest population of Centenarians. In doing research in these places, Buettner finds that one of the only shared characteristics of the cultures is that the people have a strong sense of community. The people have a strong purpose in their lives, they have strong familial ties, and they have a close network of friends that has been maintained over long periods of time. The sense of community that helps people to live longer has also been shown to make much happier people. My sense of community comes from various groups of friends I maintain. I belong to a Gratitude Group, a Circle, and a Zillionaire Club. Each of these groups has a different purpose, and each group has evolved over the years. I always look forward to seeing my groups of friends. I have learned so much from each person in these groups. Find a strong sense of community commitment by joining a group, starting a group, reconnecting with old friends, and always being on the lookout for new friends. We are communal beings, and we are enriched in so many ways through our connections with each other.
I journal frequently in order to balance my emotions by letting them go on paper. Journaling involves writing you thoughts and feelings on paper. Generally journals are for our eyes only, and we do not share them with others. How does journaling work for me? I ask myself questions, for example: why am I so angry about a particular circumstance or situation? Why does it make me feel so sad? Then I write down my answers. I do not filter my thoughts; I just release them onto the paper. This practice significantly lightens the burden in my head and heart. There are many ways to journal, and the benefits are vast. Here are a few journaling techniques you may want to try…
Gratitude Journaling: • Look for things during the day for which you are grateful • Make a list each day of at least 5 things you’re grateful for at the end of the day; this may be a list or it may be in paragraph form • You will look at things more positively because of this, and even obstacles become opportunities to appreciate Morning Journaling: • When you wake, write everything you can in paragraph form • Clear your mind by getting rid of negative thoughts or fears • Liberate yourself to allow the goodness of the day to enter your heart Victory Journaling: • Keep track of all the small victories in your day • This builds self-confidence and enables you to make bigger actions for bigger victories each day. Dream Journaling: • Keep track of all your hopes, dreams and aspirations • By having these in writing, your attention will be on achieving them • Your dreams will become your goals and then your successes
Each day I allow myself to select the thoughts and emotions I want to have, and I listen to what I am telling myself. I am a firm believer in the Law of Attraction. The Law of Attraction is the belief that we create our own reality. We attract those things in our life that we place our focus on. If I allow myself to have negative thoughts, emotions, and to pass judgments, those will come back to me and will affect the results of my intentions. If, however, I allow myself to have positive thoughts, emotions, and to say positive things, those will also come back to me. Keeping my mind focused on the positive side of things makes all the difference in how my day turns out. I am able to take responsibility for my thoughts and emotions. I am able to shift my thinking and emotions if I start to get off-track. When I get too busy, I get stressed. Stress blocks my creative thinking, generates unbalanced emotions, and does not allow me to see opportunities for success. When my mind becomes bogged down with the stress, I lose touch with my intuition. My intuition is the compass in my life, and following it helps me to feel comfortable. Without my intuitive 6th sense, I feel as if I would be lost. Under stress, I have learned to slow down and remove my stressed self the situation. It is best if I let myself rest overnight and see what my intuition tells me the following day. I do believe in a higher power than myself, and I have decided that He/She works best at night! Time and my intuition bring a peace to any situation. It really works; you should try it, too. Always remember to express gratitude and happiness. The only people who are truly happy are those who express gratitude.
Exercise is very important to me, and it should be important to us all! I am fortunate to be able to exercise under the guidance of an excellent trainer. She knows my limits and knows when I need to forge ahead. It seems like when I am stressed, I tend to let exercise fall on my priority list. Times of stress are when our bodies need exercise the most. My trainer knows this, and she has kept me on track many times. Even if you don’t have access to a personal trainer, you can keep your exercise a priority, too. Choose an activity you love, and put it in your schedule. Find a friend to exercise with you – this keeps you both accountable to each other, committed, and motivated. Exercise has many benefits:
I eat a food plan that fits the needs of my body, and usually I make food choices intuitively according to how I feel on the particular day. Is my body feeling like more protein, more green vegetables, etc.? I listen to my body’s needs. I have to be aware of the effects stress can have on my food choices. It is easy for me to grab unnecessary carbs when I am short on time. I must remind myself that my energy levels stay much more balanced if I eat a balanced food plan.
I am thrilled to bring to your attention the beginning of my unprecedented sale. This is a wonderful opportunity to buy Biotics Research products for a significantly reduced rate through my office and the distributor, Metabolic Management. The sale begins September 1, 2011 and provides a 5% discount on all Biotics Research products purchased through the Metabolic Management online webstore. Order at least $140 of supplements online, and then your 5% discount is as much as your shipping costs – it’s like getting free shipping! In other words, the more you order, the more you save! This promotion does not apply to phone orders. To receive the discount, you must order online!
Don’t miss your chance to benefit from this discount program offered to you by a local practitioner. Biotics Research Corporation supplements are the best combination of science and nature on the market. If you are unfamiliar with Biotics products, contact me immediately so I can offer professional assistance in choosing maintenance products and / or seasonal products that provide nutritional support for the desired age group. Metabolic Management covers all the bases in nutritional support!
The importance of snacks should not be underestimated. Snacks provide nutritious fuel for after-school activities kids are involved in. Nutritious snacks not only provide extra energy for kids’ high-energy needs, but they also help to maintain blood sugar levels. Healthy snackers make for more energetic and less grumpy kids. Here are some suggestions for grab-and-go, healthy snacks:
Here are some suggestions for easy to prepare, healthy snacks:
Back to school time is just around the corner! It is an exciting transition for children and families, and there are many changes and adjustments that will occur in our daily lives. We must remember that in order for children to grow up strong and healthy, and in order for children to fulfill their potential in a school environment, they must have proper nutrition. It is important to start each day with a healthy breakfast. Children’s growing bodies and cognitive development rely on the regular intake of food. By skipping breakfast, kids run the risk of physical, intellectual, and behavioral problems. The short amount of time it takes to prepare and eat a breakfast filled with protein, whole grains, and fresh fruits is an opportunity to start the day well for you and your kids. Pack a lunch for your kids to take to school, and avoid school cafeteria lunches. Kids, like adults, have many opportunities to eat poorly. We must ensure that our children have a diet full of whole foods – protein, whole grains, fruits, and vegetables – to adequately supply all the nutrients their bodies need. A diet rich in these whole foods allows for proper development and helps to keep children healthy. By packing a lunch, you are able to provide a much more nutritious lunch than they would get at school. Make an appointment with me to discuss your child’s nutritional needs. Let’s make this school year great by maintaining proper nutrition!
Over 60 million Americans suffer from seasonal allergies. According to the Asthma and Allergy Foundation of America, allergies are the fifth leading chronic disease, and autumn is the most difficult season of all for allergy sufferers. Along with ragweed, there are many other weeds that bloom and cause us to suffer allergy symptoms. Outdoor molds are another large cause of allergies. Mold spores are common in the soil and on fallen leaves. Mold spores rise into the air during the warmest parts of the day, and then fall back to the ground during the evening and nighttime hours. Symptoms of seasonal allergies:
How to protect yourself from allergens:
Specific supplements support an allergy challenged body by reducing or eliminating symptoms, no matter what the time of year is or which allergies you have. Make an appointment with me to discuss allergies you possibly have and treatments that are available.
Hay fever is an allergic reaction. It is the response of your immune system to foreign material in the air you breathe. Hay fever generally refers to allergies from outdoor, airborne materials such as pollens and molds. Approximately 15-20% of the population of the United States has some degree of hay fever. It is found equally in men and women. In research that correlates with projections by the U.N. Intergovernmental Panel on Climate Change, plant and allergy experts found that ragweed pollen season lasted as much as 27 days longer in 2009 than in 1995. The further north you are in the Western Hemisphere, the more dramatic the change in the length of pollen season. Ragweed was used in the research because its season is naturally easy to track, although the studies probably hold true for other pollens, too. Ragweed begins blooming when the days get shorter, meaning after the summer solstice on June 21st. Ragweed stops flowering with the first frost. This means that the later the frost, the more pollen we will have. Treat hay fever before it treats you! Here are some tips for treating hay fever:
Call for an appointment today for more help in treating hay fever.
With nutritional deficiencies, we can experience mood changes and depression. Don’t be treated for depression without having your nutritional status evaluated! Certain essential vitamins are not stored for future use in our bodies, particularly when we are under stress. Also, depending upon how we eat, our food sources of these vitamins may not be in the proper forms to prevent deficiencies. Research has shown that nutrition plays a large role in how our bodies maintain balanced biochemicals, which control brain hormones and neurotransmitters. In other words, our neurotransmitters need proper nutrients to function at an optimal level to prevent mood changes under stress. Certain vitamins are destroyed by alcohol, refined sugars, and caffeine. Unfortunately, these foods are often the first we eat when we are under stress. More coffee for energy, drinks to relax, and sugar to boost our mood. These are all temporary effects, and these foods ultimately have detrimental effects on our energy level, relaxation, and mood. It is also important to note that many drugs can contribute to nutritional deficiencies, especially when taken over a long period of time. Depression is a complex illness with many possible causes and treatments. Call for an appointment to evaluate your entire self in order to heal your entire self.
Depression is a common complaint among many of my patients. Depression has many forms and many symptoms, and it is often difficult to recognize in oneself. The most common treatment for depression is medication. While medication does have value for many people, it is too often the only treatment pursued. Medication can be supportive during a traumatic time, but it can also turn into a lifetime crutch. A holistic approach to conquering depression goes far beyond medication. In order to experience healing from depression, the whole person must be treated. We might consider these questions when exploring your depression:
It is also important to consider spiritual elements of healing that can create a more balanced life. You must be willing to do self-reflection to promote spiritual growth to create a change in your life. An individual’s person growth evolves when there is a change in thought patterns, beliefs, and behaviors. Great healing can occur by looking at the world with new glasses. This can be accomplished through meditation, journaling, spiritual counseling, and reading specific books. Most people need support through this process, and I am there to provide it. Remember that in order to heal your entire self, we must consider your entire self. Next week: Nutrition & Depression
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Terri Wiebold Your Healing Insights 319-626-2416 terri@yourhealinginsights.com
Call anytime! I look forward to talking with you and discussing your questions.
My integrative medicine services bridge the gap between the holistic and medical models of health and healing. My clients include men, women, adults, children: anyone who is a believer in health.