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Posts tagged ‘Chemical-Free’

Weekly Inspirations: Engineer The Habit of Change

I was never a fan of New Year’s Eve resolutions.

Short, cold winter days are a tough time for me to get super-motivated. But in late September, when the weather starts to get cool at night, the sugar maple leaves start to turn crimson, and Macoun apples are at the farm stands, I feel inspired to clean up, clear out and make positive changes.

Maybe this is because it’s the time of year when the new school year starts. In New England, maybe it’s a helpful natural instinct that helps us rake up the leaves and get out the fall clothes. So, when we want to make a change, like losing summer pounds or quitting smoking  – what strategies can help us make the change happen and last?

I found a great blog on “engineering” successful change, by roadblocking the easy excuses and reducing the pain of the hard work you are trying to do. I’ll share some of it here, but it’s worth reading the whole of it. I am already using some of these strategies.  In my own life, I’m in the process of losing 10 pounds that sneaked up on me this year. I’m also trying to exercise more.

(See! I just used one of the Zen strategies: I  made my “goal” public, so I’ll have to let you know if I succeeded!)

Here is my favorite snippit From the blog ZenHabits:

“Engineer the habit change …Think of it from an engineer’s point of view: When negative feedback outweighs positive feedback, habit change fails. To make the habit change successful, positive feedback has to outweigh negative feedback. The solution: increase positive feedback and/or decrease negative feedback until the ratio favors the habit change. Think of it this way: if you want to take a certain path in the snow, put obstacles along all other paths so that it’s difficult to go anywhere but the path you want to take … and have the path you want to take shoveled, so that it’s easy to take that path. You can engineer your habit change so that it’s harder to quit than to do the habit. You have four options in your custom engineering solution. In each, I’ll give some ideas, but you’ll have to come up with ideas of your own to fit whatever habit you’re trying to change… 3. Increase negative feedback for not doing the habit. You want to make it hard not to do the habit. As hard as humanly possible. So to do that, you need to put all kinds of negative feedback on yourself for not doing the habit. Some ideas: If you join a forum or a real-world group or give people you know regular updates, or update your blog readers (see ideas in #1 above), you will face the embarrassment of having to tell people you didn’t do the challenge. Get a partner or coach or trainer, or your spouse, to make sure you do the habit, and to nag you if you don’t. If you’re trying to develop the reading habit, remove all other temptations. If you’re trying to exercise, get rid of the TV and Internet and make your house uncomfortable, until you do your exercise. Once you exercise, get your cable TV box or Internet modem back from your neighbor who was holding it for you. If you’re trying to quit smoking, tell your kids not to let you smoke. I’m sure you can think of many others — get creative!”

The homework assignment for all my followers out there is to read and absorb this entire article! I truly believe it puts in perspective perfectly the ways in which we can take control of our habits to help endure a healthy – and most importantly, happy, lifestyle.

As always, have a fabulous weekend!!! And stay tuned! We have lots of great things in the works for my readers, patients and clients….If you’d like to join our practice, click the “Get A Free Consultation” link above.

Remember: you DO NOT have to be from Connecticut to join our wellness program!

Thanks,

Dr. Emily Nolfo

A Word on AntiOxidants From Our Health Coach: John Moniello

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Hi All,

John here. I’d like to talk to you all about an extremely important element of the healthy diet we work with here at Stony Creek Internal Medicine and Wellness.

We hear a lot about antioxidants these days. But what are they, and why are they so important?

Antioxidants are nutrients found in fruits, vegetables, and whole grains that provide significant preventive health benefits. They offset the negative impacts of millions of maverick electrons called free radicals, which continually bombard cells throughout your body. Free radicals are generated when you are stressed, when you exercise, when you smoke – even when you breathe.

Vitamins are antioxidants. Multi-vitamins contain only a handful of antioxidants, while fruits and vegetables contain literally thousands of antioxidants. When your body has more free radicals than antioxidants, a state known as oxidative stress occurs.

A number of independent clinical studies show that our whole-foods supplement that we provide to our patients here at the office, called Juice Plus+, not only delivers antioxidants that are absorbed by your body, but also reduces biomarkers of oxidative stress in your body.

A clinical investigation by researchers at The University of Florida published in The Journal of Nutrition in October 2006 showed improved overall Oxygen Radical Absorbance Capacity (ORAC) – an indicator of reduced oxidative stress – after only 35 days of taking Juice Plus+.

A clinical study at Tokyo Women’s Medical University published in September 2007 reported a reduction in two key markers of oxidative stress after only 28 days on Juice Plus+.

Researchers at The Medical University of Graz, Austria and The University of North Carolina, Greensboro found that Juice Plus+ Orchard, Garden and Vineyard Blends taken together were effective in reducing a marker for oxidative stress associated with aerobic exercise.

Results from these studies were published in The Journal of Nutrition in December 2007 and in the journal Medicine & Science in Sports & Exercise in June 2006 and in January 2009.

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Here’s what I tell our clients: Eat a wide variety of fruits, vegetables, and whole grains and take Juice Plus+  –  because scientific research shows that it’s delivering antioxidants that help fight the free radicals and reduce your oxidative stress.

For more information on how you can incorporate more antioxidants in your life, either through our Juice + program or through a healthy diet….Please contact me at our wellness clinic phone number 203.488.2100.

You can also email me at john.ip@stonycreekim.com with any additional questions you may have.

Hope to hear from you soon!

John Moniello
Health Coach and Wellness Director
Stony Creek Internal Medicine and Wellness
Branford, CT 

Safer Fun in the SUN!

 

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“SAFER FUN IN THE SUN”
July 26th, 2013

Here in the Northeast, it’s been a tough summer. We’ve had a lot of rain and blazing hot days keeping us indoors. Today it’s rainy chilly! So when a beautiful sunny day finally comes along, we all want to be on the beach, at the lake, or just taking in the sun.

BUT!

You need to protect yourself from the harmful effects of the sun. The most important of these of effects to be aware of is skin cancer. 1 out of every 5 Americans will get skin cancer in a lifetime. 

Sun exposure also causes premature aging of your skin, including wrinkles:



 
Sunburn


Don’t believe it? Well, this past June, my professional association The American College of Physicians,  published in their highly respected journal a well-do(no pun intended!) study that concluded:

“Regular sunscreen use retards skin aging in healthy men and women.”

Still don’t believe me? 

Here’s a picture of two twins. One spent a lot of time in the sun, one didn’t. Can you see the difference? 

Wrinkles

 Here is a picture of a trucker who doesn’t use sunscreen. The left side of his face is exposed to sun on a regular basis all the time he’s driving. 

Trucker

 
Convinced Yet? Here are ways to keep your skin young!

#1)   Don’t Go To Tanning Salons:

+ Tanning booths mainly emit UVA, as much as 12x that of the sun! 

+ It’s a myth that UVA doesn’t cause skin cancer. People who use tanning salons are 2.5x more likely to develop squamous cell carcinoma, and 1.5x more likely to develop basal cell carcinoma.

+ First exposure to tanning beds in youth increases melanoma risk by 75%

#2) Wear sun-protective clothing: 

+ Clothes are the best protection against the sun’s harmful ultraviolet (UV) rays. C’mon, didn’t you see what Laurence of Arabia wore in the movie?

+ Not all clothing provides equal protection. The type of fiber, tightness of the weave, color and amount of skin covered all affect the level of protection they provide. The level of sun protection provided by a garment is indicated by its UPF, or Ultraviolet Protection Factor. This indicates how much of the sun’s UV radiation is absorbed.

+ A fabric with a rating of 50 will allow only 1/50th of the sun’s UV rays to pass though. This means that the fabric will reduce your skin’s UV radiation exposure significantly because only 2% will get through. 

You can read more here:
http://www.skincancer.org/prevention/sun-protection/clothing/get-in-on-the-trend
http://www.thedailygreen.com/environmental-news/latest/natural-sunscreens-460608?click=main_sr#slide-1
http://www.ewg.org/2013sunscreen/

#3) Use Sunscreen! It’s only effective when you use enough!

+ Apply a full ounce (two tablespoons) to the body, including a nickle-sized amount to the face, 30 minutes before heading outdoors. Reapply every two hours outside and immediately after swimming, towel-drying or heavy sweating. 

+ Sunscreen may be labeled “broad-spectrum” if they provide protection against both UVA and UVB radiation 

+ Use a broad-spectrum sunscreen with an SPF of 15 or higher every day. For extended outdoor activity use a water-resistant broad-spectrum UVA/UVB sunscreen with a SPF of 30 to 50. Be sure to reapply even if you use a high SPF – you can still be getting cancer-causing skin damage even if you are not burning. 

+ Water-resistant sunscreens protection lasts just 40 minutes – and they should be reapplied immediately after getting out of the water. 

#4) Use a Non-Toxic Sunscreen

In my blogs I am going to remind you often that up to 70% of cancers are preventable and an important part of that prevention is removing toxins from our lives. 

Ironically, though one of the most important reasons for using sunscreen is cancer prevention, some sunscreen ingredients are carcinogenic or hormone disrupters. This is especially important for children

AVOID:

+ Oxybenzone
+Vitamin A and other retinoids
+ Spray Sunscreens (get in lungs and mucous membranes)
+ Powders, especially powders with “nano” ingredients. These very tiny particles can get in the lungs and little is known about their saftey.
+ Sunscreens with insect repellant. They need to be applied on different schedules – use a separate one. 

Look For: 

+ Zinc Oxide
Titanium Dioxide
Avobenzone
Mexoryl SX

Natural sunscreens can be pricey, but here’s a site that willl tell you the most cost-effective brands:

http://www.thedailygreen.com/environmental-news/latest/natural-sunscreens-460608?click=main_sr#slide-1

Please feel free to comment with any questions.

HAVE FUN IN THE SUN! 

Dr. Nolfo



 

 


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