Tag Archives: health

Earth Girl Wellness: Snack Smarter

It is quite tempting to think you are doing yourself a favor when you grab a box of 100­ calorie snack packs. Cookies, crackers, and chocolatey sweets all promise fulfillment in a little snack pack! Before reaching for the supposed convenience in a bag, consider what those 100 calories might actually mean to your health.

Whereas 100 calories seems entirely reasonable when it comes to noshing on a little something, the consequences to your body’s satiety (full feeling) response isn’t what you might expect. Your body expects to receive nutrients that are actually usable whenever food or drink crosses your lips. Many 100­ calorie packs are full of nothing but empty calories. Follow the logic here:

  1. You eat your 100 calorie treat.
  2. Your body doesn’t register any of the nutrition it needs.
  3. Your body says “whoa, where’s my food?”
  4. You grab a second 100­ calorie pack or other calorie filled food to make yourself feel nourished and full. Suddenly, your 100 calories has become 200 calories (or more!) and you still might not feel satisfied.

It would be far superior to snack on 200 calories of real, life­-giving food. Consider healthy options such as air­-popped popcorn, carrot sticks with hummus, or a small nut butter sandwich. Gulp it down with some clean, refreshing water and your body feels satisfied because it can register true, desirable nutrients.

Now, self ­discipline is a wonderful thing! If you are truly able to slowly savor a pack of 100 calorie cookies as your last treat before bed, by all means, indulge! Take care to savor your snack. Tasting each bite, noticing each swallow, and taking a moment to feel the “love” of your indulgence. Some 100 calorie packs can have health benefits, so reach for a pack of almonds or trail mix (without the sweet add ins such as chocolate chips) instead. To save money, create your own 100 calorie packs each week so you have them ready to grab at a moment’s notice. Think about dried fruit, some turkey and cheese, or whole wheat crackers. Your checkbook will thank you as well since most 100 calorie packs are charging for the packaging, not so much the snack!

Earth Girl loves a great snack, but she recommends you choose proper nutrition with life providing calories versus a snack in a pack that has been marketed to trick you into thinking you are doing yourself a favor. Carry on your adventure and snack wisely!

 

Written by Tina Hatcher of Earth Girl Wellness

Planning for the Future

A young woman searches for a doctor who will let her be in control of her own body

When Christa Poindexter graduated from high school in 2008, she knew that giving birth to children was something that she did not want for her future.
“I remember talking to my first gynecologist, well before I was sexually active, and explaining that I was interested in permanent birth control for when I became sexually active,” she explains. “The doctors look at you like you are crazy.”
For Christa and many other women, this conversation is still difficult to have with medical professionals in the south, predominately in what is considered the “Bible Belt” region. The double standard still exists that, even in your twenties, you are old enough to choose to commit to a child for the rest of your life, but not old enough to decide that you never want to give birth to children.
Four years later, Christa brought it up to her doctor again. She explained that she planned on adopting children when she was ready, something that is desperately needed across the country. Again, her doctor refused to offer any form of permanent birth control.
“She explained that she would not perform the procedure unless her patient was 30 years old or had two to three children, and she preferred three children. It was a shocking thing to me,” Christa says.
This topic became the first that Christa brought up when she visited a new doctor. Even when she moved to more progressive areas, like Philadelphia, she was met with resistance.
“In Philadelphia, a doctor told me she did not want to dismiss it, but that I was simply too young. She told me that it wasn’t that she wanted me to have children, but my age was not what her practice would allow,” she adds. “When I asked if she knew someone who would do it, she said I should try a different form of birth control.”
This suggestion, although perfectly valid for women who seek temporary birth control, was simply not right for Christa. During her first three months on any form of birth control pills, she experienced severe side effects from headaches to hair loss. When she explained these to her first doctor, she suggested a non-hormonal IUD. Until that time, Christa had never experienced cramps with her monthly cycle. Once she had the IUD, her cramps became worse, and her cycle lasted 18 days.
Christa then switched to a hormonal IUD and began having headaches, back aches, and extreme cramps. She experienced weight gain and emotional turmoil. For years, she struggled with each temporary solution offered to her in place of the permanent one she desired. Then, she moved across the country.
When she met with her doctor in California, at age 26, she inquired about a permanent procedure once more. This time, after acknowledging that Christa was young, she followed it up with the truth that rises above a woman’s age or marital status: Christa owns her own body. She should be able to make decisions like this one for herself.
They agreed to a procedure called Tubal Ligation. This can mean different things for different people, but for Christa it meant that her fallopian tubes were removed. She met with the doctor and surgeon thirty days prior to the surgery for an evaluation that made sure she understood what the procedure meant and that she was not forced. By law, her doctor had to go through every single form of birth control verbally as an option. Once Christa refused all of them, they could schedule her surgery.
“All of the changes that I’ve experienced are positive. My monthly cycle is back to normal. I am happier, not moody and crying all the time. My hair isn’t falling out, and I don’t have any weird body changes. I’ve lost weight. It’s all positive for me,” she explains. “I have no scars. They walked me right through it. I have no pain or soreness.”
Christa does say that some women could have scars, and it is important to remember that, like birth control pills or IUDs, side effects can be different for everyone. People who are interested in this procedure should have full discussions with their doctors about options and potential side effects to make the best decision. Of course, based on your age, you may be having that discussion with more than one doctor. Above all, be the best health advocate you can for yourself. It never hurts to get opinions from a few different medical professionals to weigh your options.
You may also want to look at your insurance coverage before scheduling a permanent birth control procedure.
“When I selected my insurance plan with my employer, I noticed that most of them covered sterilization. It was interesting to me to see that they also believed an individual owns their own body, and they wanted to give options for coverage based on that. The surgery was very expensive, but my insurance covered all of it except my copay since I was in the hospital,” Christa says.
Since her procedure, Christa has received both criticism and congratulations. From her critics, Christa is often told the same things her original doctors said almost ten years ago. She is young. She may regret this one day.
Some even revert to talking about how much they love their own children, which is an odd argument to hear from someone else in the context of Christa’s body.
“Of course they love their own children,” she says. “I’m not telling them they shouldn’t, or that I won’t love the children I adopt one day.”
Because, when it all comes down to it, the public outcry that goes into whether a woman can choose permanent birth control seems to far surpass the energy that goes into helping children in foster care or in need of adoption. Christa, who has volunteered through various organizations to help these children, has seen this problem first hand.
“I work with various age groups, and it has made me feel close to them. I don’t have to go through the challenge of birth, that could be detrimental to my health and the health of a baby,” she explains. “At the end of the day, there are children out there already who need love, and I can provide that for them without going through childbirth.”

Written by Hayleigh Worgan

The Gift: The Art of Giving Back

“Imagine a time and place in which giving is not just for the holidays.”

"Mercy All Out" by Dreama Kattenbraker
“Mercy All Out” by Dreama Kattenbraker

Fleda A Ring Artworks is preparing for the giving season in the best way yet. An art exhibit, “The Gift,” featuring artists, Ann Trinkle, Brian Counihan, Christopher Cobb, Dave Stein, Dreams Kattenbraker, Heath Nevergold, and Mary Beth Lee is opening this Friday, December 2nd from 6-10 P.M. The exhibit is to stay open until January 27th, 2017.

The Gift is an art exhibit featuring a number of artists with the proceeds going towards Planned Parenthood South Atlantic. With the season of giving, what better way to celebrate the holidays than supporting local artists and a good cause? The show extends an entire 26 days past the holidays so if this season is just a busy time you have almost the entirety of January to stop by and make a difference!

Written by Nicole Brobston

The MELT Method

Exercise is an important daily component to life. It increases energy levels, while still providing many positive health benefits. However, working out doesn’t have to be all about running, burpees, or weights. Exercise is meant to be peace for the body and should require little to no pain.  The MELT Method combines pain-free healing for the body that most fitness plans can’t offer.

Sue Hitzmann, MS, CST, NMT, is the creator of the MELT Method. Her main goal for the treatment technique was to stop and prevent chronic pain in aging, active bodies. Hitzmann’s yoga based method has proven to improve bodies with her MELT Method 3-disc DVD set. The DVD is the companion to the New York Times’ bestselling book, The MELT Method. With Hitzmann’s techniques, a soft body roller, and four different compression balls, MELT can help restore your body to its natural health.

Roller bentIn the instructional DVD’s, Hitzmann outlines the method to her breakthrough self-treatment. It’s important to have a balanced nervous system and healthy connective tissue to live without chronic pain.  She outlines the 4 R’s of MELTing– reconnect, rebalance, rehydrate, release. These components help reach the goal of a balanced nervous system and healthy connective tissue.

It’s time to try a different exercise routine to something more calming for the body than the usual elliptical! Regular exercise is essential, but it’s also essential to enjoy what you’re doing to keep in good health. This technique can be a great element for mind, body, and soul. In order to relieve stress in your life, you have to find things that put you at ease and not just temporary fixes.

Want to try out the MELT Method? You can pick up your kit to get started here.

Written by Stacy Shrader

Enter to Win a Copy of The New Health Rules!

You’ve made the commitment to get healthier, but you have no idea where to begin. That’s where The New Health Rules: Simple Changes to Achieve Whole-Body Wellness by Dr. Frank Lipman and Danielle Claro can help.
51ZrNqYwnQL._SY344_BO1,204,203,200_This illustrated guide to improving every aspect of your mind, body, and soul is meant to help map healthy habits you want to integrate deeply and forever.
It offers guidance on a variety of topics including diet, exercise, and lifestyle changes that can positively impact your life. This includes advice on what you should buy every week, simple secrets to a good night’s sleep and boosting your energy, and the products that you should avoid.
Order yours today and get started on the journey to a healthy, more fulfilled routine. You can also enter to win a copy on our Facebook page!

Meet Amy Garland!

In our January issue, we sat down with Amy Garland, owner of Little Green Hive, to learn more about the unique local business, her other ventures, talents, and interests. Check out her interview below, and be sure to drop by Little Green Hive to try one one of the many delicious items on their menu!

How did Little Green Hive get its start?

I’ve been a health coach for about eight years and thought more about it being a smoothie bar in the beginning. It was about opening up a spot where I could coach people right here in my community as they started their journey towards better health. However, the space needed a coffee shop so we figured out a way that it could be both. 

IMG_0827Why is it so important to have options like this in Roanoke?
I moved here from Manhattan, where there were more choices for people who wanted to eat “clean.” At the time, it was more difficult to find things like that here.
Eating healthy is hard when the only convenient options are not good for you. The goal is to be a resource for people downtown to pick up healthier items quickly while they are out and about. Our smoothies don’t have any sugar added to them. The ingredients we use in our shop do not include any artificial flavors, sweeteners, or colors. 

What are the origins of the food and beverages served at Little Green Hive?
Local foods became very important to me because our local artisan famers offer an abundance of them. We incorporated milk from a local dairy, local coffee from Red Rooster Coffee and non GMO fruits. The idea was to keep everything as local and quality as possible and keep it affordable for our customers.

What else do you do?
I have a Web Development Firm called 23 Hearts (www.23hearts.com), and work with clients like Just Dance Roanoke, Community High School, and Breadcraft. Additionally, I continue to work with women as a health coach to balance hormones and improve their health.

What’s Next:
I am creating new programs for my health coaching clients. You can find more information at www.nourishedfeminine.com

How do you spend your free time?
I love getting outside in the valley on the greenways and hiking. My husband and I are also part of the Virginia Inland Sailing Association (VISA) and we go sailing on the weekends. I enjoy metalsmithing and jewelry making in my spare time.

Transform Your Picky Eater!

Few things cause more parental frustration than trying to get a picky eater to enjoy a well-rounded diet. Whether your child has been picky all his life, or, out of nowhere is now turning up his nose at healthy foods he previously adored, it’s easy to feel like your failing as a caregiver.

“I think we need to remember that it is developmentally appropriate for children to not only move in and out of enjoying certain foods, but also to test limits and boundaries with their parents around refusing to eat what we give them,” says Dr. Aimee Gould Shunney, a licensed naturopathic doctor specializing in women’s health and family medicine.

20941719_originalA parent herself, when Shunney’s son goes through phases when he eats only certain things, she tries to remain consistent and optimistic.

“I believe it’s part of my job as a mama to keep a positive tone in my voice as I offer variety, explain the importance of protein for muscles and smarts, and sing the praises of eating a rainbow – even after a full day’s work while going up against a tired first-grader who only wants dessert,” she says. “I think the biggest mistake we make is when we just give up and give in because, well, it can be exhausting.”

To help parents win the food fights and bring peace to the dinner table, Shunney offers five simple ideas for transforming a child with finicky tendencies into an amazing eater with optimal nutrition.

1. Cook more.   Cook for your children and make their dishes simple without lots of sauces and spices. If possible, let them help you cook so they can be part of the fun. Cooking whole unprocessed foods will ensure your family is getting the biggest nutrition bang for your buck. There will be less sodium, sugar, additive and preservatives as well.

2. Eat more veggies.   Present them with choices: Would you like carrots or red peppers? Pickles or olives? Try starting dinner with a raw veggie plate and let your kids select what they want. It’s a healthy appetizer that makes eating whole foods a regular part of the meal routine.
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3. Pick your protein.   Find three protein meals your kids like and use them often for dinner and lunches. Peanut butter and jelly should not be an everyday option. Other ideas: Alaskan salmon burgers, organic chicken strips and eating breakfast for dinner that includes a protein like eggs. Choose animal products that are pastured and fed organic feed. If you eat beef, choose grass-fed – this will provide better fats for your children’s development, immune system and cognitive function, as well as help you avoid exposure to chemicals and antibiotics.

4. Supplements.  Supplements are really important for kids – even ones who eat well. A good multivitamin can help bridge the gap for a picky eater. Add in an omega-3 EPA and DHA supplement which has numerous well-researched benefits in areas like childhood immunity, behavior and attention, cognitive function and emotional well-being. Try a vitamin D supplement – 400 I.U. for breast-fed infants, 500 I.U. from 1-3 years old, 800 I.U. from 4-8 years old, and 1300 I.U. from 9-18 years old.

5. Show them. Teach them good eating habits by modeling good eating habits. Share your favorite foods. Sit down at the table and eat. Love your veggies. Relish your protein. Don’t overdo it on starch. Take it easy on dessert. Drink water. Enjoy your food.

“We often take health and nutrition way too seriously and it stops being any fun. I believe that eating food is one of the supreme joys of life, particularly when it’s eaten with people you love!” says Shunney. “Planning meals, preparing food, eating it together while talking and laughing – even the clean up – can all be fun if we make that our intention. The more fun it is, the more our kids will want to participate, and the more they do that, the more engaged they will be around food and family.”

Go Green!

Whether you’re motivated by a workplace initiative, a personal goal or the opportunity to teach your children lifelong positive habits, now is a great time to become more environmentally friendly.
Here are three ways your family can create positive environmental change starting today.

Recycle

Research shows that less than 2 percent of waste in the United States is recycled, yet almost half of all trash can be recycled. Packed lunches are one source of waste that most families don’t consider. These are tossed away each afternoon once lunchtime is finished. This is true during the school year and during summer vacation, as some children in daycare have to bring their own lunch.

Instead of throwing out plastic wrappers, collect them and send them to a company like TerraCycle. They turn recycled wrappers into products like tote bags, pencil cases, and even picnic benches! Visit www.terracycle.com for more information.

Protect water resources

Water is one of the most important resources people have, yet every year billions of gallons are needlessly wasted. You can conserve water in your home by teaching your children to take shorter showers or baths, turning off dripping faucets and avoiding letting the water run while they are brushing their teeth.

You can also reduce water waste in your home by investing in water-saving appliances and by reducing or eliminating the practice of watering your lawn, relying on rain to do so instead.

Help plant a tree

Few things are as beautiful as a tall, healthy tree. But trees are more than just a beautiful backdrop, as they are also essential to the environment. Here are four reasons why from the Arbor Day Foundation:

1. Trees help clean the air. They improve the quality of the air you breathe by capturing dust and pollution particles that can affect your health.

2. Trees help fight climate change. As trees grow, they remove greenhouse gases like carbon dioxide from the air, store carbon, and release pure oxygen into the atmosphere.

3. Trees planted along waterways can help filter out chemicals that might otherwise wash to water sources. They also can create stable soil and help prevent soil erosion, flooding and even landslides.

4. Trees properly planted around a home can help lower air conditioning and heating costs by up to 25 percent.

Environmentally friendly habits are easy to pick up and they can be a great way to bond with your children on a shared project while developing lifelong habits. So don’t wait another minute! Start your family down the eco-friendly path today.