Keep a Mind-Body Journal for Health and Healing

How would you like to understand, once and for all, the relationship between what you're eating and how you feel? Keep a mind-body food journal. It's a powerful way to gain insight into eating habits and the impact of food choices on your mental and physical wellbeing. A mind-body food journal is different from a "diet diary" because the intention is different: it's not just about the fit of your jeans, it's about how food fits your life and your lifestyle.

Too often we eat mindlessly - on the run, watching television, behind the computer. A mind-body food journal helps create clarity between what we choose and how we feel. It leads the way to improved choices and - because food is medicine - supports total mind-body health and healing.

Start your journal today. Track your eating habits for a few weekdays and at least one weekend day. Do this for at least two weeks.

What to Track in a Mind-Body Food Journal

Food Factors

• When did you eat?
• What did you eat?
• How much did you eat?
• Why did you eat?
• How did you feel after eating?

Mind Factors

• What was your overall mood before and after eating?
• Did you have headaches, or mental/emotional fatigue?

Body Factors

• What did you notice about your body before and after eating?
• Social & Environmental Factors
• Who were you with for the meal?
• Did you eat hurriedly or calmly?
• Were you doing another activity while eating?

Review your journal at the end of each day and summarize your habits. Note the key factors for why you chose to eat the way you did, what was going on, how you felt and if there were any physical symptoms. You and Dr. Bossio can use this information to help make healthier food choices.

Image Attribution: monkeybusinessimages/bigstockphoto.com
References

Picnic Your Way to Better Health

Picnics are a great way to enjoy the fresh air and sunshine of summer, while indulging in local in-season produce. Here are 6 ways to improve your health this summer while enjoying a picnic.

1.  Mother Nature Boosts Mood. A study published in 2010 showed that as little as 5 minutes of outdoor activity in the beauty of mother nature boosted the mood and self-esteem of men and women of all age groups. So walk to a park, garden, or other natural setting to set up your picnic. But of course be sure to bring your bug repellent and do a good tick check after your picnic. 

2.  Take a Breath of Fresh Air. While you are out surrounded by nature, make sure to take some slow, deep breaths and appreciate being in the moment. By slowing your breath to a steady, deep rhythm, you can increase feelings of joy and wellbeing.

3.  Eat Local Produce. To prepare for your picnic, go to the local farmers market to pick up some fresh, locally-grown, organic produce. In-season produce will have traveled shorter distances from farm to table, making it more nutrient rich. It will also have been allowed to ripen on the vine longer, increasing its levels of nutrients such as Vitamin C.

4.  Eating in Full Color. Fill your picnic basket up with the colors of the rainbow. Each color has its own blend of phytochemicals in the form of antioxidants, flavonoids, phytonutrients and more. So, eating a spectrum of colorful produce will help give your body healing and vital nutrients. Some great picnic foods are: carrot sticks, apple wedges, purple grapes, melons, celery sticks, and cherry tomatoes.

5.  Lean into the Protein. A picnic is a great time to get in some lean proteins, which are essential building blocks for muscles and tissue regeneration. Lean protein consists of poultry, fish, nuts and seeds. Some picnic protein ideas are chicken salad, chicken kabobs, grilled or canned salmon, trail mix, or roasted almonds.

6.  Friends and Family as Medicine. Research has shown that social connection, strong relationships and healthy family ties have a stress-relieving effect on the body as well as increasing long term health. Picnics are a great way to spend time with loved ones. Bring along games to encourage play and interaction like croquet, Frisbee, horse shoes, jump ropes or hula hoops. Not only will it be fun, it will help increase your cardiovascular health.

Image Attribution: Bethtt/freeimages.com
References

When Life Heats Up, Chill out with Yoga

If daily hassles, constantly chiming cell phones, and past-due deadlines have you at the boiling point, simmer down to the yoga mat and find a little peace of mind.
A mind-body practice, Yoga combines physical poses (postures) called asanas, simple breathing exercises and guided meditation. Anyone can practice yoga and experience the health-enhancing benefits:

• Reduce blood pressure
• Lower resting heart rate (so the heart works more efficiently)
• Promote mental alertness
• Better manage symptoms of anxiety and depression
• Improve muscle tension associated with stress and chronic health conditions

There are many 'styles' of Yoga for you to try. Styles vary in how many and the intensity of how the poses are performed; some styles are more intense (Bikram, Power, Iyengar) and others more restorative (Kundalini, Ashtanga). All yoga styles originate from Hatha Yoga, which was developed in India about 5,000 years ago. Hatha Yoga is a good choice for managing stress and chronic health concerns. It also is ideal for beginners.

A yoga class begins with breathing exercises and gentle movements to clear the mind and limber the body for the "active postures." Next, you'll move through a series of poses (standing, seated, and lying down). During class an instructor may use the ancient Sanskrit (Hindu) names and the American names for poses, e.g., Mountain Pose (Tadasana) or Triangle Pose (Trikanasana). A certified instructor helps participants modify poses to suit their unique needs.

The focus of practicing yoga is not on how long or how perfectly you perform the pose. Nor is it competitive-so no making comparisons or judgments of self and others. Yoga is all about letting go of your mental chatter by focusing on the breath and allowing it to guide your body into a calm, centered state.

Yoga class concludes with a guided meditation or relaxation exercise. This may help you learn to be more mindful and aware of yourself in any moment of your day, not just the time you spend on the yoga mat.

Image Attribution: EpicStockMedia/bigstockphoto.com
References

Clear Your Mind wtih Sage - Salvia officinalis

Sage, with its woody stems, grayish leaves, and lovely purplish-blue flowers, is a native perennial of the Northern Mediterranean coast and an herbal member of the mint family. If you're only familiar with Sage for seasoning savory dishes, you're missing out on a fascinating botanical remedy.

Ancient Greeks and Romans burned sage in ceremonies, believing it would impart wisdom. Early European herbalists used Sage to clear congestion, purify the blood, and cleanse the teeth. In Native American and indigenous cultures around the world, shamans use White Sage to cleanse both persons and spaces of evil influences. Priests still burn Sage in religious ceremonies. Even though we can't prove Sage will raise your consciousness, many people burn Sage to facilitate relaxation during yoga or meditation.

Today, we know that Sage leaves and flowers contain chemicals with antibacterial, astringent, and antiseptic properties. At your local holistic market, you can find Sage in a variety of products. It is used in natural deodorant, and in mouthwash because it fights bacteria responsible for gum disease. In herbal remedies, a sage tea or tincture can help ease sore throat, congestion, digestive cramping, and support mental wellness. In aromatherapy preparations, sage is most often used as an essential oil in an air diffuser or in candles. Dried White Sage is most commonly burned (known as smudging) as incense with the intention to clear the lungs, ease mental stress, and enhance mood.

Using Sage as a botanical remedy is very different from cooking with the herb. Medicinal preparations and essential oils derived from Sage contain thujones, a naturally occurring chemical in the plant. If you take a higher dose of medicinal Sage than is recommended, it could cause serious health problems such as tremors, rapid heart rate, vertigo and vomiting. Consult Dr. Bossio for guidance on the safe use of any Sage remedy.

Image Attribution: Nordia/bigstockphoto.com
References

Meditate: It Does a Brain Good!

Amazing changes happen to mind and body when you meditate. During meditation, there is a physiological shift called 'the relaxation response' (RR). This response is exactly opposite the stress response that so many of us have a hard time avoiding in our daily lives. You may think you have lots of ways to relax-sleeping, watching TV, reading-but these activities do not produce the same physiological changes that happen when you meditate.

In addition to changes in brain waves, heart rate and respiration rate, meditation results in disengaging from the thinking process. You become a detached observer of the clutter that fills your mind and learn to let go of it all, one breath, one moment at time. Your troubles won't magically disappear, but your perspective about them will shift, even if you meditate just a few days a week.

How does Meditation work?
When you are stressed, your body releases hormones that can have a negative effect on your health. Research shows having stress hormones (e.g., cortisol) circulating through your body for prolonged periods is associated with certain diseases. Meditation brings about the RR and reduces the levels of stress hormones. Now, your immune system is better able protect you from illness, recover quickly, and restore optimal wellbeing.

What can Meditation Do For You? Alot!

• Reduces tension-related pain
• Strengthens the immune system
• Improves quality of sleep
• Strengthens neural pathways
• Improves emotional stability
• Enhances creativity
• Boosts brain chemicals associated with mood, memory and learning

Start a Meditation Practice
Begin with 5 minutes a day and progress to 20 minutes at least 3-4 times a week. Use sounds of nature, music, a candle, or a guided imagery to help you get started. Meditation is often done seated or lying down. Use cushions or a chair to support your posture. Eyes closed or open is up to you.  You'll soon discover that meditation is a state of mind involving awareness and acceptance, that you can do in the midst of any activity.

Image Attribution: Luna Vandoorne/bigstockphoto.com
References

Tarragon (Artemisia dracunculus)

An aromatic herb with roots in traditional French cooking, tarragon also boasts excellent health and therapeutic benefits.

Health Benefits

• Tarragon is high in vitamins, including the vitamin A precursor beta-carotene, as well as potassium and other nutrients.
• Its antioxidant properties help neutralize the effect of free radicals in the body.
• Tarragon supports cardiovascular health and maintains the health of the female reproductive tract.

Therapeutic Benefits

• High levels of eugenol make it an effective pain reliever, historically used to take the edge off of toothaches.
• Some studies suggest that tarragon may help to increase appetite, which could be useful for those who have poor appetites due to age or illness.
• It's an excellent digestive aid, traditionally used to improve natural digestion and eliminate intestinal worms--as well as relieve common digestive problems such as upset stomach, irritable bowels, and dyspepsia.

As a mild sedative, tarragon may help to relieve anxiety and stress, and work as a sleep aid.
To add a little extra health boost to your meals, try tarragon with vegetables such as artichokes, carrots, mushrooms, potatoes, and salads; with meats such as chicken, rabbit, fish, shellfish, and lobster; or best of all in sauces such as béarnaise sauce.

Even though tarragon is generally safe for regular use as a culinary herb, the appropriate therapeutic dosage will vary based upon age, overall health, and medical conditions. People with a liver condition should only use tarragon at therapeutic levels under the supervision of a doctor. When considering using tarragon, it is best to consult with Dr. Bossio to discuss if tarragon is right for you.

Resources

• Herb Wisdom. "Tarragon Benefits." Accessed January 2014.
• Natural Standard. "Tarragon." Professional Monograph. 2015.
• Pérez-Rosés, R., E. Risco, R. Vila, P. Peñalver, and S. Canigueral. "Effect of Some Essential Oils on Phagocytosis and Complement System Activity." Journal of Agricultural and Food Chemistry. Published electronically January 19, 2015. PubMed PMID: 25599399.

Image Attribution: kostrez/bigstock.com

Shedding Light on Phototherapy

Phototherapy, or light therapy, has shown promise in treating eczema, reducing itching skin, guarding against inflammation, increasing bacterial defenses in the skin, and increasing vitamin D production. It's also a unique therapy for treating Seasonal Affective Disorder. Phototherapy provides the body with the additional light it needs to stimulate the brain activity that controls circadian rhythms. Research suggests that the benefits may be heightened by undergoing light treatment as soon after waking up as possible. The therapy, which can be done in a clinical setting or at home using a special light box, may actually be as beneficial - or more so - than antidepressants. Symptoms typically improve within two weeks to two months of steady treatment.

How It Works
Phototherapy uses a light box to emit specific wavelengths of light, imitating sunlight, but avoiding exposure to harmful UVA rays. Generally, phototherapy light boxes provide 10,000 lux ("lux" is a measure of light intensity), which is roughly 100 times brighter than typical indoor lighting, but not as bright as a sunny day, which can clock in at 50,000 lux or more. Recent advances in light therapy include using light boxes that simulate sunrise, gradually increasing in intensity from darkness up to 300 lux. Another new therapy uses lower-intensity blue light, which has a more powerful effect on the retina than white light, tricking the brain into thinking it's brighter than it is.

Risks
However, phototherapy is not without risks. It can cause burns, increase signs of aging, and increase the risk of skin cancers if used regularly over long periods of time, or if administered using subpar equipment. Before investing time and money on phototherapy, discuss your concerns and needs with Dr. Bossio. He or she will be able to make a diagnosis and prescribe an individualized treatment plan for brightening your winter.

Because the FDA does not regulate light boxes, be sure to discuss your equipment options with Dr. Bossio, or phototherapy professional, before purchasing a light box. For more information on phototherapy, visit the American Psychological Association, the American Osteopathic College of Dermatology or the National Eczema Association.

Resources

• American Psychological Association. "Bright Lights, Big Relief." June 26, 2006.
• Miller, M. "Seasonal Affective Disorder: Bring on the Light." Harvard Health Blog, Harvard Health Publications, December 21, 2012.
• National Eczema Association. "Phototherapy." Accessed January 2015.

Image Attribution: PetarPaunchev/bigstock.com

The Power of Gratitude

There is no better time to express gratitude than the New Year. Researchers are revealing the amazing emotional and physical effects of expressing gratitude. In one study, participants were more optimistic, felt better about their lives, and visited the doctor less after writing about what they were grateful for everyday for 10 weeks. In another study, participants had a huge surge in happiness scores after being asked to write a thank you letter to someone who had positively impacted their life. Researchers have found that gratitude can even help couples. Partners who frequently express gratitude to each other feel more positive about the relationship and more comfortable when expressing relationship concerns. Even employers can benefit from expressing gratitude to their employees. Employees who are thanked by their managers work harder and have greater job satisfaction. There is an old saying, "We find what we look for." Try looking for and finding all there is to be grateful for in your life.

Here are some suggestions for increasing gratitude in your life:

• Start your day with a list of things you are grateful for.
• Write a thank you letter to someone who changed your life for the better.
• Make a list of 50 things you appreciate about yourself.
• Reflect at the end of each day and come up with 5 things for which you are grateful.  

REFERENCES

Emmons RA, et al. "Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life," Journal of Personality and Social Psychology (Feb. 2003): Vol. 84, No. 2, pp. 377-89.

Grant AM, et al. "A Little Thanks Goes a Long Way: Explaining Why Gratitude Expressions Motivate Prosocial Behavior," Journal of Personality and Social Psychology (June 2010): Vol. 98, No. 6, pp. 946-55.

Lambert NM, et al. "Expressing Gratitude to a Partner Leads to More Relationship Maintenance Behavior,"Emotion (Feb. 2011): Vol. 11, No. 1, pp. 52-60.

Sansone RA, et al. "Gratitude and Well Being: The Benefits of Appreciation," Psychiatry (Nov. 2010): Vol. 7, No. 11, pp. 18-22.

Seligman MEP, et al. "Empirical Validation of Interventions," American Psychologist (July-Aug. 2005): Vol. 60, No. 1, pp. 410-21.

Image Attribution: petrograd99/istock.com

Natural Ways to Change Brain Function

When:  Tuesday, June 3rd at 7pm

Where: 898 Ethan Allen Highway, Suite 6, Ridgefield, CT
 

Come and learn about non-medication alternatives, as well as safe and natural ways to change brain functioning. Supplements and herbs can be integrated with functional medicine to help children and adults avoid, reduce, or come off various medications. Dr. Bossio will discuss supplements and herbs and how she uses functional medicine to determine best treatment protocols. Dr. Roseann Capanna-Hodge, Ed.D, LPC, BCN,  and Dr. Bossio will also discuss how Neurofeedback and supplements work synergistically to improve treatment outcomes. How to utilize the summer to improve brain functioning with Neurofeedback and supplementation will also be reviewed. Information about Neurofeedback and a live demonstration will also be included.

Neurofeedback therapy is a safe, non-medication treatment for common childhood and adult issues and disorders, including: ADHD, Autism, Anxiety, Learning Issues, Social Issues, Sports-Related Concussion, Mood Issues, etc.  Come learn about QEEG brain mapping, how neurofeedback works, and how it could benefit you or your child.  ***We are so excited about QEEG, that all workshop attendees will receive a coupon for $100 off a QEEG brain map (applies to new clients only)***.