Tip 1: Healthy Eating - is essential this time of year to feed our bodies with the nutrients necessary to maintain a strong immunity.  Fruits, vegetables and whole grains will be your best sources of antioxidants while eggs, cheese, mushrooms, fish liver oil and fortified foods will be your best source of vitamin D when the sun is not high enough to help us produce adequate amounts.   If you do not already take one, you may want to consider a multivitamin/mineral supplement.

In addition to the vitamin D rich foods try to include the following foods daily:

• Vitamin C rich - citrus fruits, pomegranates, cranberries, broccoli
• Vitamin A rich - yellow/orange winter squash, carrots, yams, leafy greens

Tip 2: Hydration - is also important this time of year; particularly if you are sick.  Getting an average of 2 quarts a day is recommended and it does not have to come just from water.  When it is cold outside it is actually better to drink warm fluids like broth and herbal teas.

Tip 3: Stress - can put an extra burden on our bodies and decrease our immunity.  Managing stress, particularly around the holidays when our schedules get hectic and we have more late nights, is essential in keeping our selves healthy.  Adding tools like deep breathing, meditation, yoga or even a warm bath with essential oils can help.

Tip 4: Sleep - is critical to keep our immunity strong.  We actually repair and rebuild our cells at night while we are sleeping.  At the first sign of a cold or flu sometimes going back to bed can be all that is needed to stave off a more serious illness.

Tip 5: Wash Hands - as often as possible to help reduce the transmission of viruses and bacteria.  Soap with essential oils and hot water will do the trick.

Tip 6: Immune Boosters - the following can be added for extra assistance

• Antimicrobial Foods - garlic, onion, mushrooms, lemon, honey
• Herbal Immune Stimulants (can add to food when cooking) - astragalus root, burdock root, ginger root, cayenne pepper, turmeric
• Probiotics - the good bugs in your gut also work to increase your immunity
• Cold & Flu Prevention Drink: 1 cup lemon juice, 5 crushed garlic cloves, 1 tsp grated ginger, 1/8 tsp cayenne, honey and water to taste

Nutrition Consultations are available at Synergy+ with Dionne Detraz, RD.

Contact Dionne directly to schedule an appointment at 415-250-0567 or dionnedetraz@comcast.net.

1.      Choose whole foods whenever possible.  Foods found as close as possible to their natural state are not only healthier for us but less expensive.  As food becomes more processed, more refined the price increases.

2.      Have plants be the focus of your meal.  Plant foods such as whole grains, beans, fruits and vegetables provide a lot of important nutrition and generally cost much less than animal foods.

3.      Find your way back to the kitchen.  Not only will you have more control over what you””re eating but you””ll save a lot of money by cooking at home.  This also includes spending a little more time in the kitchen preparing food.  Pre-washed, pre-cut, pre-prepared foods always cost more.  What you save in convenience you will make up for in cost.  Additionally this includes cooking when you have the time and keeping ready-to-go foods in your freezer instead of take-out on nights that you don””t have time to cook.

4.      Appropriate portion sizes.  By eating only as much as you need you will save money and save inches around your waist.

5.      Less “Empty-Calorie” foods, like chips, soda, cookies and candy will improve your health and prevent unnecessary spending.  You can buy a lot of apples, carrots, potatoes, bananas, etc for the price of a large bag of chips or a box of cookies.

6.      More water.  Don””t waste money on beverages.  Water is the best source of hydration and the cheapest.  Buy a reusable water bottle and a filter if you””re concerned about the water quality from your tap.  You can also make your own ice tea, lemonade or even smoothies if that”’’s where you spend your money.

7.      Plan your meals.  It is important to plan ahead, buy what you need and ultimately decrease the number of times you have to swing by the grocery store in a week.  The more you plan ahead the more money you””ll save and the better you will be able to stick to you healthy eating plan.  Don””t forget about breakfasts, lunches and snacks too.

8.      Stick to a list.  Once you””ve planned your meals check your pantry, freezer, and refrigerator take note of things you have so you won””t buy extras of things you don””t need.  At the grocery store don””t be tempted by all the fancy signs, displays and product sampling.  Stick to your list and resist temptations.

9.      Check unit pricing.  The unit price of an item is found on the grocery store shelf and generally below the item.  This tells you how much you spend per unit.  An item that is “on sale” may still have a higher per unit price that the product that is not on sale.

10.  Buy produce in season.  Seasonal produce is not only tastier and arguably more nutritious but it is also more affordable.  Consider canned or frozen fruits and vegetables when they are no longer in season.  In the winter time, don””t waste money on mediocre tomatoes from Central America buy them canned.

11.  Use coupons and sales wisely.  Plan ahead to incorporate sale items into your week”’’s meal plan.  Don””t be tempted by sale items just because they are a good deal if you won””t actually eat them before they go bad.

12.  Wasted Food = Wasted Money! At the end of the day you want to use what you bought.  Don””t let food get lost and spoil in your refrigerator or cupboards.  Only buy what you need and make it a point to incorporate leftovers into your meal plan.  Be creative and find other uses for food.  For example, overripe fruit can be used for smoothies or muffins and stale bread makes great breadcrumbs.

Nutrition Consultations are available at Synergy+ with Dionne Detraz, RD.

Contact Dionne directly to schedule an appointment at 415-250-0567 or dionnedetraz@comcast.net.

Check the Ingredients – The ingredients will be listed below the label and in the order of the amount used in the product. If the primary ingredient in the product is wheat, then that will be listed first. Look for ingredients that you recognize, particularly “whole grain”. If the list is full of chemical names that you can’t pronounce then this is a red flag that the item is full of preservatives, additives, coloring, flavoring, etc; in other words foods not found in nature. You also want to be on the look-out for the many disguises of sugar. It might be listed as high fructose corn syrup, corn sweetener, dehydrated cane juice, dextrin, dextrose, fructose, fruit juice concentrate, honey, lactose, rice syrup, maltodextrin, maltose (basically anything ending in –ose). Scan the list for hydrogenated or partially hydrogenated oils. These are trans fats that are best to be avoided in your diet as much as possible.

Apply the 5 / 20 Rule – All those grams per serving can be confusing to interpret. An easier way is to use % Daily Value. The rule is that anything listed as 5% or less is considered “Low” and anything listed as 20% or higher is considered “High”. This trick can help you quickly decide whether the item is low in fat, low in sodium or high in fiber; hallmarks of a healthier food choice.

Evaluate the Serving Size – The final piece of information that needs analyzing is the serving size. It’s important to keep in mind that the serving size is often smaller than the whole bag, package or can and it varies among different food products. In the example to the left the serving size is only ½ cup and there are 4 in the entire container. If you were to eat the entire item you would need to multiply all the calorie and nutrient information by 4; consuming a total of 360 calories, 12 g of fat, and 1200 mg of sodium from that food choice.

Nutrition Consultations are available at Synergy+ with Dionne Detraz, RD.

Contact Dionne directly to schedule an appointment at 415-250-0567 or dionnedetraz@comcast.net.

by Mark Stibich.

Sleep, we all love it, especially when you wake up from a great night of sleep. In the past, sleep was often ignored by doctors and surrounded by myths, but now we are beginning to understand the importance of sleep to overall health and well-being. In fact, when people get less than 6 or 7 hours of sleep each night, their risk for developing diseases begins to increase.

1. Sleep Keeps Your Heart Healthy

Heart attacks and strokes are more common during the early morning hours. This fact may be explained by the way sleep interacts with the blood vessels. Lack of sleep has been associated with worsening of blood pressure and cholesterol, all risk factors for heart disease and stroke. Your heart will be healthier if you get between 7 and 9 hours of sleep each night.

2. Sleep May Prevent Cancer

People working the late shift have a higher risk for breast and colon cancer. Researchers believe this link is caused by differing levels of melatonin in people who are exposed to light at night. Light exposure reduces the level of melatonin, a hormone that both makes us sleepy and is thought to protect against cancer. Melatonin appears to suppress the growth of tumors. Be sure that your bedroom is dark to help your body produce the melatonin it needs.

3. Sleep Reduces Stress

When your body is sleep deficient, it goes into a state of stress. The functions of the body are put on high alert which causes an increase in blood pressure and a production of stress hormones. Higher blood pressure increases your risk for heart attacks and strokes. The stress hormones also, unfortunately, make it harder for you to sleep.

4. Sleep Reduces Inflammation

The increase in stress hormones raises the level of inflammation in your body, also creating more risk for heart-related conditions, as well as cancer and diabetes. Inflammation is thought to one of the causes of the deterioration of your body as you age.

5. Sleep Makes You More Alert

Of course, a good night of sleep makes you feel energized and alert the next day. Being engaged and active not only feels great, it increases your chances for another good night of sleep. When you wake up feeling refreshed, use that energy to get out into the daylight, do active things, and be engaged in your world. You will sleep better the next night and increase your daily energy level.

6. Sleep Bolsters Your Memory

Researchers do not fully understand why we sleep and dream, but a process called memory consolidation occurs during sleep. While your body may be resting, your brain is busy processing your day, making connections between events, sensory input, feelings and memories. Your dreams and deep sleep are an important time for your brain to make memories and links. Getting more quality sleep will help you remember and process things better.

7. Sleep May Help You Lose Weight

Researchers have also found that people who sleep less than seven hours per night are more likely to be overweight or obese. It is thought that the lack of sleep impacts the balance of hormones in the body that affect appetite. The hormones ghrelin and leptin, important for the regulation of appetite, have been found to be disrupted by lack of sleep. So if you are interested in controlling or losing weight, do not forget to pay attention to getting a good night of sleep.

8. Naps Make You Smarter

Napping during the day is not only an effective and refreshing alternative to caffeine, it can also protect your health and make you more productive. A study of 24,000 Greek adults showed that people who napped several times a week had a lower risk for dying from heart disease. People who nap at work have much lower levels of stress. Napping also improves memory, cognitive function and mood.

9. Sleep May Reduce Your Risk for Depression

Sleep impacts many of the chemicals in your body, including serotonin. People with a deficiency in serotonin are more likely to suffer from depression. You can help to prevent depression by making sure you are getting the right amount of sleep, between 7 and 9 hours each night.

10. Sleep Helps the Body Make Repairs

Sleep is a time for your body to repair damage caused by stress, ultraviolet rays and other harmful exposures. Your cells produce more protein while you are sleeping. These protein molecules form the building blocks for cells, allowing them to repair damage.

Winter
Fruits - Apples, Cranberry, Dates, Dried Fruits, Grapes, Jicama, Kiwi, Kumquat, Mandarins, Oranges, Pear, Persimmon, Pomegranate, Tangerines
Vegetables - Bok Choy, Broccoli, Brussels sprouts, Cabbage, Carrots, Cauliflower, Chard, Garlic, Ginger, Kale, Leeks, Onions, Parsnip, Potatoes, Sea Vegetables, Spinach, Sprouts, Squash, Sweet Potato, Turnip, Yams

Spring
Fruits - Avocado, Dates, Grapefruit, Jicama, Lemon, Lime, Olive, Orange, Plum, Strawberry, Tangerines
Vegetables - Artichoke, Asparagus, Beets, Beet Greens, Bok Choy, Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Carrot, Celery, Chard, Chives, Cilantro, Collard Greens, Dandelion Greens, Green Onion, Kale, Leeks, Lettuce, Mushrooms, Mustard Greens, Parsley, Peas, Radish, Spinach, Sprouts, Sugar Peas, Watercress

Summer
Fruits - Apricot, Avocado, Berries, Fig, Grapefruit, Lemon, Lime, Melons, Nectarine, Orange, Peach, Pear, Plum, Prickly Pear, Tangerine, Tropical Fruits (Banana, Guava, Mango, Papaya, Passion fruit, Pineapple)
Vegetables - Artichoke, Beet, Bell Pepper, Cabbage, Celery, Chili Pepper, Chives, Corn, Cucumber, Eggplant, Green Beans, Green Peas, Lettuce, Okra, Parsley, Radish, Rhubarb, Spinach, Soft Squash, Sugar Peas, Tomato, Watercress

Autumn
Fruits - Apples, Blackberry, Cranberry, Dates, Figs, Grapes, Jicama, Mandarins, Melons, Persimmon, Plum, Pomegranate
Vegetables - Bell Pepper, Broccoli, Cabbage, Carrot, Cauliflower, Corn, Cucumber, Eggplant, Gingerroot, Leeks, Lettuce, Okra, Onions, Parsnips, Potatoes, Pumpkin, Rutabaga, Shallot, Spinach, All Squash, Sweet Potato, Tomato, Turnip, Yam

Nutrition Consultations are available at Synergy+ with Dionne Detraz, RD.  Contact Dionne directly to schedule an appointment at 415-250-0567 or at dionnedetraz@comcast.net.

“I must be right. Never an aspirin. Never injured a day in my life. The whole country, the whole world, should be doing my exercises. They would be happier.”

Joseph Hubertus Pilates.

Named after its creator Joseph Pilates, Pilates is a series of exercises that focus on stretching and toning muscles. While most people believe Pilates is an exercise regimen primarily concerned with enhancing core muscle strength, it is so much more!

The main principles of Pilates, including flow of movement, centering, stability, and control of breathing, have the combined objective to restore the body to a place of balance by gaining healthy postural alignment, relieving overworked muscles, and gaining spinal mobility. Finding and utilizing one’s core strength allow for greater ease and freedom in movement. Workouts are performed on specialized, spring-based resistance equipment as well as on the mat. By toning and aligning the body through the use of Pilates, the goal of Pilates is to enhance movement, fitness and health in all areas of your life. Pilates is also an excellent method of injury rehabilitation spanning from back pain to brain damage. It addresses chronic symptoms and its exercises help treat joint problems and muscular tension.

Who can benefit from Pilates? Anyone. Whether one is young or old, super fit or convalescing from an injury, the main benefits of Pilates are:

• Improve Athletic Performance
• Increase Power
• Develop Body Awareness
• Develop Posture
• Balance the Body and Develop Muscular Symmetry
• Develop Core and Abdominal Strength
• Develop Greater Range of Motion
• Decrease and/or Eliminate Back and Neck Pain, Joint Pain
• Decrease Physical Stress
• Minimize Risk of Injury
• Connect Body and Mind Through Low Impact Exercise

Pilates dramatically transform the way your body looks, feels, and performs, and Women can particularly benefit from practicing Pilates. Not only because it increases muscle strength and endurance (pelvic floor, buttocks, back, and abdominals), but also because Pilates, if combined with Physical Therapy could improve a woman’s health in a way that no other exercise method can. A Pilates based physical therapy (PBPT) can help and improve women in the following areas or with the following issues:

• Pre-and Post-Natal Conditioning
• Incontinence
• Pelvic Floor and SI joint Pain
• Osteoporosis
• Breast Cancer
• Menopause

PBPT is grounded in the therapeutic movements and techniques of classical Pilates as well as traditional physical therapy. Women who have had babies often need more directed attention than they would normally get in a general Pilates class. Pilates classes designed specifically for post-natal strengthening can greatly improve pelvic floor function, minimize incontinence issues, decrease pelvic floor and SI joint pain. Women who are dealing with osteoporosis or osteopenia can also benefit from PBPT with modified Pilates exercises that focus on body alignment, spine lengthening, increased balance and coordination, and core muscle strengthening and that do not put the client at risk of vertebral fracture. The benefits of PBPT for women who are battling breast cancer or have recently completed treatment are numerous. They include: decreased chance of lymphedemia, increased range of motion, increased strength in the scapular and upper back muscles, decreased compensation patterns, increased overall fitness and wellness.

Often, these conditions to be treated successfully require knowledge of physical therapy administered by a specialist. To receive the maximum benefit in a safe way, Pilates classes taught by a Physical Therapist/Pilates instructor would be ideal.

For more information on Pilates for women, please contact:

As we grow older, the importance of regular exercise increases. Our currently physically unchallenged and convenient lifestyles help us gain weight and decrease muscle tone. We have computers we can use for just about anything, from shopping to communicating with friends and family.  We have TV to entertain us, laundry and washing machines, elevators, escalators, as well as convenient devices such as wireless phones, PDAs, laptop computers, and kindles.  All of these save us time and make our lives more efficient, BUT these efficiencies are killing us! We need a more balanced lifestyle that includes balance: good nutrition, healthy relationships, and regular exercise are among the most important factors. While Dionne gives us monthly nutrition tips, Zeina recommends regular exercise. If you don’t have the time to go hiking, running, playing sports, cycling, etc., here are a few tips that can help you.

1)      Stretch:  It feels so good to stretch!  Stretch your arms and legs away from each other before rolling out of bed. Stretch in your desk chair by reaching up to the sky and leaning back to open your chest and upper back.

2)      Crunch in Bed. Before you even get out of bed in the morning, do 10 upper abdominal curls while lying flat on your mattress. Add one exercise each week from your Pilates mat sessions until you build a 10- 15 minute repertoire.  Think you can’t commit to doing it? Try it. It may be addictive! You may eventually want to wake up 15 minutes earlier- a small price to pay for a happy body.

3)      Balance: Do calf raises while you brush your teeth.  If that is too hard, start by standing on one leg.  Progress all the way to single leg calf raises.

4)      Park and Walk. Whenever you have an errand, park your car as far away as you can and walk to the store. At the mall, park at the farthest end and walk the length of the mall. Use every opportunity to walk. At the end of the day, it all adds up to better fitness. Park the car farther away from work and walk the last few miles instead of parking right up the front door. At the office, park the car as far away from the front door as possible.

5)      Do the stairs. Walk the stairs instead of taking the elevator and escalator. Some research suggests that 5 minutes of stairs is equivalent to burning 75 calories.

6)      Leg strength: Walk on your toes around the house or when you get a private moment. Try the heels instead.  What about backwards on your toes- just don’t forget to scan the room behind you before you begin.

Acupressure is an ancient healing art. Finger pressure is used on key points to stimulate the body’s natural self-curative abilities. It encourages the release of muscular tension, the increased circulation of blood, and the flow of the body’s vital life force (often called “chi”) simply by pressing these special points. Like acupuncture, acupressure accesses the energy of the body through the points and meridian pathways to influence health and well being.

In this system, symptoms are considered an expression of the state of the whole body. For instance, a tension headache may originate in the shoulder and neck area. Using points, acupressure can relieve the local head pain and discomfort. Additionally, acupressure can reestablish the body’s balance before the stress and strain can cause more problems in other areas of the body.

Naomi Rayman, whom you may already know from Synergy+, is a Pilates instructor and has recently earned her acupressure therapist certification. As a certified Pilates instructor and a certified acupressure therapist, Naomi finds that the two forms of body and mind awareness are complimentary…and, indeed, synergistic!

Naomi can be reached by phone at 415-596-9314 or by e-mail at naomirayman@gmail.com. Hew new acupressure studio is located on the third floor just above Synergy+.

In the hot summer months it is particularly important to make sure you are drinking enough fluids.  Many of us have a hard time meeting our recommended fluid needs each day.  But the dangers of dehydration are serious.  The average adult loses about 2 ½ quarts, or 10 cups, of water daily.  Athletes will lose more.  And you can expect to lose even more during the hot months of the year.  Even mild dehydration can drain your energy and make you feel tired.

Water makes up an estimated 60% of body weight and is responsible for flushing toxins out of the body, carrying nutrients to the cells and maintaining a balanced metabolism.  Your water needs are individualized and will depend on your health and activity level.  Most adults require at least 8 cups of fluid each day just to meet their basic needs.  This is equal to 64 ounces or just under 2 liters.  Additional fluid will be required with activity and on hot days.  A general rule of thumb to make sure you are getting enough fluids is to drink before you are thirsty and maintain colorless or slightly yellow urine.

Although water is definitely your best bet for hydration, fluids such as juice, milk, herbal or de-caffeinated tea or lemonade will also work.  Sports drinks are really only necessary with exercise lasting longer than one hour or longer than 30 minutes in really hot weather.  Carry a water bottle with you throughout your day to remind you to drink.  Take a drink whenever you walk by a drinking fountain and take a water break at work rather than a coffee break.  You can also include foods into your day that are high in fluids such as lettuce, watermelon, broccoli, grapefruit, carrots, yogurt, apples and soup. 

Nutrition Consultations are available at Synergy+ with Dionne Detraz, RD. 

Contact Dionne directly to schedule an appointment at 415-250-0567 or dionnedetraz@comcast.net.

Pilates is an excellent method of injury rehabilitation spanning from back pain to brain damage. It addresses chronic symptoms and its exercises help treat joint problems and muscular tensions.

Pilates is also used to correct bad posture, to sit and to stand correctly, to walk and run better, and to increase strength, flexibility, and coordination to improve your game.

Pilates is a mental and physical program that trains the mind and the body work in synergy.