Tag Archives: Holistic Health

Integrative Nutrition

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What exactly is “integrative nutrition”? The word integrative when added to nutrition describes an approach taken to understanding nutrition from a whole person perspective.

The human being is made of of many aspects that come together to determine who they are, how they live and what their quality of life is. The way we think, behave, treat others, lives work and even eat are all inter-connected and are integrative to one another.

For many people they way they eat is compartmentalized from their big picture understanding of themselves. By exploring the various motivational triggers in our lives for both constructive and not so constructive behavior, we can experience an authentic control and understanding of “what makes us tick”.

I am personally a very health conscious individual, exercising 75 minutes a day with the vast majority of my meals consisting of living plant foods. The other afternoon a very close friend announced devastating new that sent me out of my office reeling with distress and I immediately knew I wanted a carbohydrate fix.

Not the kind of carbohydrate that by-passes insulin and is high in fiber, phytonutrients and rich in minerals and vitamin A and C, but the processed kind that had lots of sugar and calories in it that would result in significantly high levels of serotonin being secreted into my blood stream so my brain could take a step back, chill out and process the information I just received.

The idea of “integrative” nutrition or integrative exercise, meditation, yoga, working, lifetyle or any other aspect of our lives is to have a whole picture understanding of how the food or behavior is integrated into our whole self and into the larger perspective of what motivates and directs our behavior choices.

Yes, indeed, I  felt quite sick after pouring the sweet, crunchy snacks into my stomach, but I also was able to give myself some self-medication with the food that lowered my anxiety level and allowed me to emotionally process the news I received in a way that was less distressing and more constructive than if I would have NOT eaten the serotonin provoking foods. 

The most important thing about the choices we make is whether or not we make them consciously. Integrative nutrition is not always pure, living, green and healthy nutrition – but it is about the whole experience of how, why and what we eat.

With all good wishes,
Georgianna
Copyright 2011 G. Donadio

A Holistic Approach to Fibromyalgia

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Fibromyalgia is a condition that millions of Americans suffer from. Translates from the Latin and Greek roots it means “pain in the fibrous muscle and connective tissues”.

The symptoms are usually chronic, intense pain in the tissues, which are highly sensitive to pressure. The sensitivity is often located throughout the body and can move and shift without any seeming rhyme or reason.

Fibromyalgia can be also accompanied with a host of other symptoms such as joint pain and difficulty with movement, fatigue and exhaustion, difficulty sleeping or getting restful sleep as well as headaches and other symptoms.

What can be frustrating for sufferers is that even after many decades of clinical research on fibromyalgia, medical experts refer to this condition as a “medically unexplained syndrome”.  

The condition is clinically defined as a history of widespread pain in the connective tissues that persist for more over 12 weeks, and which affects both sides of the body and includes above and below the waist.

The prevailing medical course of treatments offered include muscle relaxants, anti-depressants and even anti-seizure medication. The onjective of prescribing these drugs are to affect the nervous system function to reduce pain. Unfortunately, one of the side affects of these medication is that they can also produce lethargy and fatigue, creating a “dog chasing tail scenario” for the sufferer. They take medication to feet better

Holistic treatment plans have been shown to be very effective in alleviating both the pain and other realted fibromyalgia symptoms. Holistic and alternative medicine approaches incorporate medication, patient education, aerobic exercise and cognitive-behavioral therapy.

Here is how connective tissue and muscle fibers function in both normal conditions as well as in  fibromyalgia states:

For muscle movement energy is produced in each muscle cell which in turn allows the muscle fiber bundles to move. When energy is produced through the Krebs Cycle inside each cell, crystal like acids are produced as a result of this energy production.

Lactic and pyruvic acids can build up in the spaces between the muscle fibers if there is a lack of proper blood flow or if the muscles are so tensed that these by-products cannot be removed with normal circulatory function.

The more tense the muscle, the more diminished the circulation, the greater the tissue build up of these highly irritating acids. Over time, the surrounding tissues become highly inflamed and a chronic, painful syndrome is established.

Fibromyalgia is a stress-fueled condition. All options related to reducing stress and muscle tension, along with increasing circulation and relaxation are highly effective.

With all good wishes,
Georgianna

Copyright 2011 G. Donadio

Our Pets and Our Health

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A 2008 survey published by the American Veterinary Medical Association (AVMA) shows that one or more pets live in over 57 percent of U.S. households. While it is clear Americans love our pets, is it also a health benefit to care for them? “Pet ownership is good for your health both physically and psychologically,” says Connecticut psychologist Herbert Nieburg, author of “Pet Loss: A Thoughtful Guide for Adults and Children” (HarperCollins).

When asked why people are so attached to their pets they are likely to say its because of the companionship and unconditional love. This may be why research has identified numerous health benefits experienced by pet owners:

  • reduced stress
  • lower blood pressure
  • for heart attack sufferers, pets increase longevity
  • for Alzheimer’s patients pets can increase appetite
  • relax body tension
  • create purpose
  • provide security
  • create opportunity for exercise
  • increase social interaction with other pet owners
  • provides routine and purposeful care of another
  • prevent loneliness

In addition to this long list of benefits from pet ownership, one of the most important psychological benefits is that our animals cause us to focus our attention outside ourselves rather than being overly self-concerned or self-absorbed. By caring for and loving our pets, we become better people, more responsible and caring when we must commit ourselves to their needs and schedules.

Last year pet owners spent 52 billion dollars on dogs and cat alone with billions more spent on horses, birds and farm pets. Our pet can also making up for the sense of alienation many feel living in high population cities and in the intensely competitive culture we have developed over the past 25 years.

If you are thinking about getting pet, read up on the type of pet you are considering, know what their special wants and needs are, and be sure the care commitment is compatible with your lifestyle and schedule. While pets are wonderful to share our lives with, just like with starting a family they require a big commitment both emotionally and financially.

With all good wishes,
Georgianna
Copyright 2011 G. Donadio

A New Year – A New Start

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“Happy New Year” is a greeting that fills us with anticipation, excitement and hope. The anticipation is for the new beginning we feel as the ball drops and we say good-bye to the past and look forward to the future. Our excitement is for the many possibilities that may lay ahead in the coming year and the hope is for a better 12 months than those that came before.

What are some simple, positive and productive actions we can take in this New Year that will support our optimistic January resolutions?

  • Start with a clean slate – cleaning and organizing your home space is one of the most positive ways to start the New Year. It has been shown in numerous studies that a clean, organized environment provides a sense of relaxation and calm and also helps us to be more productive because we are more organized and this results in a more efficient work or study outcome.
  • Commit to spending less and saving what you don’t spend – by setting a goal of saving a realistic amount of money each month and achieving that goal by spending that much less each month is an empowering and satisfying way to take more control over your finances and reinforce that you can transform your savings/spending patterns without much stress and strain.
  • Eat less processed foods and more living foods – this is not only a healthy resolution but also a cost saving one as well. We as Americans enjoy an abundant lifestyle and have the highest obesity rate in the world to prove it. By focusing on life giving plant based foods, we nourish our bodies and save a lot of money by not buying high priced processed and often non-nourishing “foods”.
  • Identify an organization, charity or cause that you can either provide a small but heartfelt donation or voluteer time to. Participating in meaningful assistance to others is rewarding on many levels and is good for our health as well as our sense of contribution.

Each New Year is an opportunity for a new beginning…and life, it is often said, is a series of new beginnings ~

With all good wishes,
Georgianna

Copyright 2011 G. Donadio All Rights Reserved

Holistic and Organic Holiday Gifts

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There are folks today who prefer to receive green, natural and organic gifts over the more commerial, expensive and sometimes electronically complex ones. My family and friends now expect to receive such gifts and are actually disappointed if I don’t deliver.

In case you have a smiliar group of friends and family, here are some nice presents you can give that are not only green, and healthy but are also not expensive.

Natural gifts to consider giving this season:

  • Home baked natural or sprouted flour breads and cookies – the gluten free variety is so popular that baking a tin of delicious non-allergic cookies or cakes will make you someones favorite Santa.
  • Handmade Quilts – talk about one of the best handmade gifts to receive and a quilt is high on the list. Quilts are so popular that they are used for raffles at fundraisers and bring in huge piles of raffle revenue. Most handmade quilts also sell for hundreds if not thousand of dollars.
  • Live herb plants – wonderful for growing on window sills and to use in cooking. Aloe Vera is a great plant to keep on hand for any kinds of burns or skin irritations. Simply break off a leaf and rub the healing liquid from the leaf on the burn or irritation.
  • Teas, Tea Pots and all thing related to this welcomed and health-filled brew – a wide variety of healing, soothing and delicious herb teas, in beautiful gift baskets can be found in health food and general grocery stores in the produce section.
  • Coffee grinders – this is a truly coveted gift for the coffee lover. Add a pound of organic free trade coffee to make it the perfect gift.
  • Herbal Candles – everyone enjoys the glow and aroma of a herbal or aromomatic candle. They are beautiful, healthy and sensual.
  • Natural facial or massage gift certificate – treat that hard working friend or relative to a full body or facila massge. With so many natural herbs and wraps to choose from they will want to make a day of it.
  • Pedometer – this handy device can let the user know just how far they have walked through the course of their day or exercise period to assist them in staying on top of their fitness.
  • Wellness baskets with nuts, dried fruits, tea, honey, dark chocolates, mustard, spices or salsa, fruits, veggies drinks and anything else you can imagine make beautiful and festive gifts as well. 

Giving the gifts of health can be as fulfilling as receiving them, so think outside the box this season and surprise friends and family with these helpful and healthful presents.

With all good wishes,
Georgianna
Copyright 2010 G. Donadio

Religious Service Attendance Strengthens Immune System

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 A study at Duke University Medical Center found that older people who attended religious services at least once a week were about half as likely as those who do not attend services weekly to have elevated levels of interleukin-6 (IL-6).

This measure is a protein that indicates the presence of inflammation in the body. Inflammation has been implicated in most major chronic disease states, including heart disease, cancer, diabetes and Parkinson’s disease. This decreased level of IL-6 translates into a healthier immune system enjoyed by the those with regular attendance at their religious community.

The researchers factored into the study outcomes health conditions experienced by the study subjects. These included depression, chronic illness, and negative life events—all of which the researchers identified as likely to affect immune status.  Even with these conditions, the improvement to the immune system in those who attended services weekly, was evidenced.

These findings identified that religion or participation in a spiritual life community may affect immune function through better coping skills, psychosocial factors, and the mechanisms by which organized religion promotes positive thoughts and behaviors.

There may also be other factors at play as well. Feelings of belonging to a community, shared values, as well as the togetherness of worshiping with others may be at the cause and effect of these findings.

These positive feelings appear to counteract stress and provide a positive effect on the mind/body communication, which has been demonstrated in clinical studies to have a persistent affect on the immune function of individuals with a positive outlook and upbeat attitude as a way of dealing with stressful situations.

This study also raises the inquiry that there may be a factor of loneliness, experienced by older Americans to a larger extend than do younger populations, that may be part of the healing effect of the weekly spiritual community attendance.

With all good wishes,
Georgianna

Copyright 2010 G. Donadio

Chefs for Peace Cook Up Holiday Magic

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Chefs for Peace is a Jerusalem based group of 25 chefs  who use food and cooking to demonstrate that living together peacfully is possible for all, no matter what faith or cultural difference they may have.

The group which includes Arabs, Jews, Christian and Muslims work together to prepare meals for celebrations, galas and culinary competitions. Their shared love for food and nourishing others transcends any differences between them and has created a respectful and trusting partnership within the dedicated group.

Their unique cusine reflects their belief in the value of blending various cultures and that sharing a simple meal is an act of peace and community.

Here is their receipe from Delicious Living magazine for Fresh Figs stuffed with Mushrooms and Pecans, which is pictured above. Something healthy and new to serve up for the holidays ~

1 teaspoon butter

1 teaspoon olive oil

1/3 cup minced onion

1/3 cup minced cremini mushrooms

1/3 cup minced toasted pecans

1/2 teaspoon ground cardamom, divided

1/2 teaspoon ground allspice, divided

3/4 teaspoon ground cinnamon, divided

Pinch of cloves

1/4 cup tamarind paste

1 cup water

2 1/2 tablespoons brown sugar, or to taste

3 tablespoons mascarpone cheese

12-14 fresh figs

1. In a medium sauté pan, heat butter and olive oil. Add onion and mushrooms and sauté until golden and tender, about 10 minutes. Add pecans and half of cardamom, allspice, and cinnamon. Add a pinch of cloves, plus salt to taste. Stir well, cooking until fragrant, about 5 minutes. Transfer to a bowl.

2. Add remaining cardamom, allspice, and cinnamon to pan (without cleaning it), plus tamarind paste, water, and sugar. Blend well with a whisk, and bring to a gentle boil. Reduce heat and continue cooking, stirring often, until sauce becomes smooth and velvety, about 5 minutes. Whisk in mascarpone cheese until smooth and sauce is heated through. Taste and adjust seasoning with salt and more sweetener, if desired.

3. Slice top 1/2 inch of figs almost all the way through, but still attached. Use a 1/4-teaspoon measuring spoon to dig out fig flesh; put in a bowl. Add 2 tablespoons fig flesh to mushroom mixture and mix well. Stuff figs with mixture, overfilling slightly. Place stuffed figs in pan with sauce, spooning sauce over them. Bring to a gentle boil; then reduce heat, cover, and simmer for about 15 minutes.

PER SERVING (1): 103 cal, 38% fat cal, 5g fat (2g mono, 1g poly, 1g sat), 5mg chol, 1g protein, 16g carb, 3g fiber, 8mg sodium

For more information about the Chefs for Peace:
http://www.corresponsaldepaz.org/en/Chefs-for-Peace-Recipes-for-Israel-Palestine/chefs-for-peace-recipes-for-israel-palestine.html

With all good wishes,
Georgianna

Copyright 2010 G. Donadio

Holistic Health Benefits of Oregano

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Oregano is an aromatic herb that belongs to the mint family that is cultivated around the world. Its leaves and oils are medicinally used. Origanum Marjoram is the common oregano used for cooking. Origanum Vulgare is the wild oregano used for making oregano oil, which contain two powerful compounds that provide health benefits: carvacrol and thymol.

Studies have demonstrated that these two compounds have a significant systemic effect on keeping the body healthy via inhibiting the growth of bacteria, virus and fungi, which are the precipitating factors in most chronic diseases and illnesses.

Health Benefits of Oregano Oil:

  • Antiviral and antibacterial properties help destroy organisms that contribute to infections.
  • Antiparisitic properties are helpful in digestive problems.
  • Strengthens the immune system by eliminating microbes.
  • Oregano oil is an excellent chronic bladder infection remedy.
  • Increase joint and muscles flexibility by eliminating inflammation.
  • Improves chronic respiratory conditions.
  • Applied topically, it can help treat skin infections, itchy skin and irritated gums.
  • Thymol and carvacrol help calm stomachs upsets and aids digestion.
  • Antioxidant properties in oregano oil exceeds apples and blueberries.

Cautions:

  • Pregnant women are advised not to take Oil of Oregano regularly as the oil when used regularily may reduce the ability to absorb iron.
  • Oregano oil comes from the same family as thyme, basil, sage and mint, so fi you have allergies to those, you may also react to oregano.
  • When taking oregano oil internally, use a diluted dose as the highly concentrated oil may be harmful to your organs.
  • Oil of oregano, topically may be moderately irritating to skin and can cause in some cases mucous membrane irritant. The oil should not be applied topically to mucous membranes in greater than a 1% concentration solution. In addition, children under the age of two years old as well as people with damaged or very sensitive skin should not use the oil topically.

This powerfully healing plant, as with so many herbs, whem used appropriately can bring rapid healing changes to even the most chronic conditions.

With all good wishes,
Georgianna
Copyright 2010 GDonadio

An Ironic Upside to Cell Phones

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For many years, there has been much discussion on the dangers of cell phone radiation on brain cancer, tumors and overall brain health. A recent study now suggests that there could be beneficial effects of cell phone radiation.

In the January, 2009, Journal of Alzheimer’s Disease, a study was published that was conducted by scientists from medical centers and universities around the world. The scientists identified the possibility that cell phone radiation appeared to possibly prevent Alzheimers’ disease, but in addition cell phone radiation might also reverse memory damage.

This international collaboration appears to re-assure the average cell phone user that the radiation from their cell phone could be helpful in the prevention of Alzheimer’s disease. But, as we know with studies, what one study might prove one year can be challanged very quickly with another study showing the opposite outcomes.

The international study conducted experiments that exposed genetically pre-disposed mice to doses of electromagnetic radiation that is similarly emitted by cell phones. The mice were exposed to one hour of radiation per day for up to nine months.

The results surprised the scientists. The adult mice did not show signs of memory loss. This finding could imply that the radiation provided a form of protection from the disease. Additionally the older mice in the study who were already demonstrating signs of the disease were able to perform similarly with older mice who were not demonstrating signs of Alzheimer’s.

Additionally, mice that were “normal” – without symptoms – that were exposed to the radiation demonstrated above average performance on memory skills.

A Professor from the University of South Florida claimed, “It surprised us to find that cell phone exposure, begun in early adulthood, protects the memory of mice otherwise destined to develop Alzheimer’s symptoms.”

The researchers could only theorize about  how or why the radiation exposure effected the Alzheiner’s outcome, but they were specific about their findings. “The cognitive benefits of long-term electromagnetic exposure are real, because we saw them in both protection- and treatment-based experiments involving Alzheimer’s mice, as well as in normal mice.”

Conclusion: Until more conclusive research on cell phone use and brain function is completed, phone chat at your own risk.

All the best,
Georgianna

Copyright 2010 G.Donadio

Dealing With Controlling Personalities – Part II

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Some strategies for taking charge of your relationships:

 Start by being honest with yourself about how you feel when these situations happen, when your friends or family act in a controlling and disrespecting manner. Decide how you would like to change the situation and the make a goals list of how you can achieve that outcome.

 An example would be to admit that your boyfriend’s lateness really drives you crazy and is underminding your relationship with him and causing you resentment and stress. Then, imagine a solution you can apply to change the usual outcome. Try discussing this strategy with others and see how explaining it either confirms or alters your strategy.

1. Be Specific: Be very specific about what is important to you in terms of what you are determined to change about your experience. It is important to be committed to your goals no matter how small or large they may be.

2. Express Your Opinions:If you are determined to transform a relationship, and important action step to take is not to allow yourself to stifle your opinions or preferences. Telling others of your goals and preferences anchors them into a deeper commitment. If your friend or boyfriend cannot be on time, then let them know if you are willing to leave without them the next time they are late for an event. 

3. Don’t Back Down – Let Go of Expectations: Be absolutely firm about your commitment to change your toxic friendship or relationship and under no circumstances allow others to make you change your mind about achieving that goal. At the same time, don’t be afraid to let go of expectations in the relationship. Often when we let go of our expectations, things have a way of working out on their own.

It is important to take control over negative or toxic relationships. Only you can empower yourself and take control over your life and your feelings. It takes effort and time, but it’s worth it.

With all good wishes,
Georgianna

Copyright 2010 G. Donadio