Posted on

Menopause Made Easy

Ok, let’s face it…every woman will transition through menopause, whether they like it or not. For some of us, it happens without any fanfare. One day your period is gone, and you’re done! (Yes, ladies, this does happen for some women). For others, it is a nightmare with hot flashes and sweats during the day and night, often ruining what used to be a good nights’ sleep. Other symptoms may include difficulty with memory, sometimes called ‘mental-pause’, low sex drive and painful intercourse when you do decide to make it happen.

So what is going on? One theory is that estrogen receptors in the brain become starved of estrogen, and this affects temperature regulation and memory. While this makes a lot of sense, there has to be more to it than that because all women have a loss of estrogen during menopause, but only some women suffer symptoms. To understand this, let’s look at the other influences on your hormones that could be the culprits.

First, you must look at your entire endocrine orchestra and make sure all of your hormones are working optimally. These include your thyroid hormones, your adrenal hormone cortisol, and also your blood sugar hormone insulin. If any of these are out of balance, your sex hormones will be too, and you are more prone to having menopause symptoms.

Second, you must look at your detox system and make sure your liver is doing a good job of processing both every day toxins and metabolizing your hormones properly. Even after menopause you should have some healthy estrogens in your body, and these need to be processed. Faulty estrogen metabolism can result in more symptoms.

What can you do? Here are 5 tips to help make menopause a non-event.

  1. Eat for hormone balance. This means eating protein (vegetarian or animal) and plants rich in fiber with all meals and cut out the processed sugar. This will keep your insulin in balance. 
  2. Have your thyroid checked, including the hormone T3. If you are already hypothyroid, make sure you aren’t taking too much or too little medication. 
  3. Do an adrenal saliva test to make sure your adrenals are healthy. An integrative practitioner can help you do this.  Live in our neighborhood? You can have a consultation with one of our practitioners at Blum Center for Health for testing.  
  4. Improve your estrogen metabolism by eating cruciferous vegetables, rosemary. Consider trying the supplements DIM (Di-indole methane), methylfolate and methylcobalamin. 
  5. Beware of alcohol and caffeine. They can make your temperature system go haywire during this time of transition. 
  6. Consider a safe and medically sound liver Detox program.  Renew your body by eliminating your toxic load and resetting your hormones. Try our 14-Day Whole Life Detox. 

Try one or more of these steps and evaluate how you feel.  Let me know how you are doing! 

Posted on

Is Your Cell Phone Sabotaging your Health?

Chances are you check your cell phone for messages, alerts, or calls even when your device isn’t ringing or vibrating. You probably sleep with your phone next to your bed to be sure you don’t miss any calls, text messages, or other updates during the night. And you likely feel lost without your cell phone, reports a Pew Internet & American Life survey.

In fact, the average cell phone user checks their phone 110 times a day, with the highest users hitting the 900 mark, says Locket, an Android app that has collected data on over 150,000 users.

Yes, we are addicted to cell phones.

And the cost of this addiction to our personal well-being is substantial. The tethering to our cell phones interferes with our mental health, physical health and even our relationships.

  • The constant barrage of notifications increases our stress level, likely contributing to high blood pressure, headaches, eye strain, and anxiety.
  • The anticipation of messages keeps us constantly checking our phones and creates anxiety.
  • Cell phone use interferes with human relationships. Studies show that in face-to-face interactions a phone present made the other person think negatively about the cell phone holder. 
  • The incessant connection to one’s phone makes us less inclined to participate in conversation with those around us. We become less aware.
  • Our dependence on our phones as entertainment is a constant source of distraction, making it difficult to be with oneself in a quiet, still, disconnected space.
  • When we don’t have our phones we become bored, antsy and depressed.

Clients often tell me they want to feel less controlled by their phones. They want to take back their peace and quiet. 

The key? Baby steps and commitment.

8 Ways To Kick Your Cell Phone Addiction

Make No Cell-Phone Zones — Make a pact with other members of your household no cell phones at the table. Ever. Live alone? Put down the electronics, set the table, light a candle and enjoy your meal. You will taste your food, remember what you ate, and be more aware of how much you’re eating.

Bring On The Zen — Introduce meditation, yoga, tai chi or one of the other meditative practices into your daily routine — even if it’s for only 10 minutes it will slow you down, bring your awareness back to your body and reap a myriad of health benefits, including better concentration, lower blood pressure, reduced stress, better mood and better sleep.

Home From Work? Just Say “No” — Implement limits and boundaries in relation to work-related email and messages. Just because someone sends you an email at 10pm in the evening does not mean you have to answer it. When you answer emails you set the precedent that you are available. When does your work day end? You decide: “I will not answer any work-related emails after 7pm in the evening or on the weekends.” And then stick to it. If the mere thought of that makes you anxious create an auto-responder letting people know you will answer their email first thing in the morning.

Blackout Periods — Schedule “No Cell-Phone” Periods during your day. Start small — even 10 minutes. Put it on your calendar (or set an alarm) and disconnect for that time. After a week increase the time, or add another Black Out period to your day. Week by week increase the time until you are able to disconnect for several hours a day.

No Fly Zone — When you travel for holiday set your phone to “no data roaming” so that you only receive messages when you are connected with Wifi.  This will limit the amount of new communication that is coming your way and provide a more peaceful journey.

Your Boots Are Made For Walking — Take a walk and leave your phone at home. Look up, look down, pay attention to your surroundings. Taking a walk is a great way to boost your mood, find solutions to challenges, and increase productivity.

Engage With The World — Make a decision to not use your phone in the presence of others. Pay attention to your conversations, make eye contact and give 100% to the other person/s you are with.

Sleep It Off — Do not use your cell phone as an alarm clock. Leave it outside your room. You might consider implementing a sleep routine to help you wean — reading, or listening to music.

Put down your cell phone? The answer is clear. Just say “yes.”

Do you find that you start a new habit but get derailed? Consider private coaching! I help people attain their goals by unraveling those self-sabotaging behaviors that get in the way. Let’s play! I’ll help you create new habits that lead to long-term change. Get what you want. Finally. Check out CoachMe

Meet Melissa: Melissa Rapoport is the Manager of Health Coaching and Lifestyle Programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters. To learn more about Melissa’s coaching practice at Blum Center for Health, click here.

Posted on

It’s Summer! Which cocktail is best for me?

Here’s a common question: It’s summer and I really want a cocktail, will having one ruin all my hard work?

Ahh, summertime … cocktail parties, bbq’s, dinner alfresco, family gatherings, rooftop parties … add a little heat, add the celebratory nature of being outside and you’ve got the perfect recipe for cocktail time.

Whether you’ve got a hankering for gin, vodka or tequila, there are a few things you should know.

The good news: If you’re in good health, and at low risk for cancer, then alcohol in moderation is likely okay. What is moderation? A few social drinks a week. There’s no need to drink every day, afterall, plan for them — wait for the rooftop get-together or the weekend summertime bash.

What you need to know about summer cocktails: 

Any amount of alcohol consumption of any kind, increases your risk for cancer. If you are concerned about cancer because you have a strong family history, or you have had cancer yourself, you should not drink. Period. Does this mean that an occasional glass of wine or cocktail will hurt you? Probably not. But chronic daily consumption, or drinking several days every week, is not a good idea.

Alcohol stresses your liver. Alcohol is viewed as a toxin by the body and needs to be processed in the liver just like mercury, pesticides, plastics and everything else you are exposed to in the environment. If you have known issues with your liver, other toxin exposure like mold or heavy metals or pesticides that are causing issues with your health, you shouldn’t drink, or only consume alcohol on occasion. If you have multiple chemical sensitivities, such as you can’t tolerate smells like perfume or cigarette smoke, this can be a sign that your liver is stressed with too many toxins.

TIP: Pad the lining of your stomach before drinking alcohol with healthy fats like nuts and seeds, avocado, or something made with olive oil or coconut oil.  This will slow the emptying time of the stomach so that alcohol will be absorbed slowly into the body, allowing you to excrete it more easily and then resulting in less accumulation of toxins.

Alcoholic beverages are high in sugar. If you have diabetes, insulin resistance, metabolic syndrome, or are trying to lose weight, keep In mind that when you drink a glass of wine or a cocktail mixed with juice, you are consuming a glass of sugar. This can trigger cravings for bread and dessert and other high starch foods, and cause you to make poor food choices that undermine your healthy eating goals. 

TIP: Be sure to skip the mixers and choose low sugar options, such as a cocktail with club soda or fresh lime juice.

All alcoholic drinks are dehydrating. Alcohol is a diuretic, meaning you might notice you’re running to the bathroom more often. Alcohol suppresses the hormone that regulates how much urine we produce. And, all the added trips to the bathroom strip water and electrolytes from the body. Even a small amount of alcohol can make you feel like you have a hangover.

TIP: Drink two glasses of water for every alcoholic drink you consume. Be sure to hydrate during the day as well. 

Better yet, give our delicious Blueberry Lime Margarita Mocktail a try. Put it in a beautiful glass with a spring of mint, and you won’t even miss the alcohol! Get the Recipe

 

Feeling like you’ve been having a little too much fun this summer — feeling bloated, heavy or out of control and need a quick, effective reset? Check out our HealMyGut Summer Reboot. Relief is on the way! Get Our Special Summer Reboot

 

Meet Melissa: Melissa Rapoport is the Manager of Health Coaching and Lifestyle Programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters. To learn more about Melissa’s coaching practice at Blum Center for Health, click here.

 

Posted on

Think You Can Create a New Habit in 21 Days? Bust the Myth!

Have you come across all the hype promising that habits can be created in 21 days? Who wouldn’t want to believe that we can experience a cosmic shift in only 21 days? It’s short enough to be inspiring and long enough to be believable.

Unfortunately it’s not true.

On average, it takes more than two months before a new behavior becomes automatic — 66 days to be exact.

In a study published in the European Journal of Social Psychology, researchers examined the habits of 96 people over a 12-week period. Each person focused one new habit and reported each day on whether or not they did the behavior and how automatic the behavior felt.

Some people chose simple things like “drinking a bottle of water with lunch” while others chose more difficult tasks like “running for 15 minutes before dinner.” At the end of the 12 weeks, the researchers determined the length of time it took each person to go from implementing a new behavior to automatically doing it.

The researchers found that it takes anywhere from 18 to 254 days for people to form a new habit, depending on the habit they are creating, the person, and the circumstances.

This is great news! Why? Because how many times have you tried to start something new and after three weeks thought, “I’m such a failure” and fell right back into your old way of doing things?

The key to creating new habits is in the Why and the How. So let’s get to it!

How To Create Habits That Stick

Choose Only One New Habit At A Time! — It’s hard enough to create one new habit. Trying to take on several at a time is doomed to fail.

Be Specific About What You Want To Create — Saying “I want to take better care of my teeth” is too vague. But, saying “I want to floss my teeth daily” is specific.

Get Clear On Your “Why” — “Because I ‘should’” is not a compelling reason. But saying, “I want to floss my teeth to stave off bone loss and it is proven to be heart healthy” is a compelling “why.”

Create A “How” — This is important and is very personal. Make it easier to succeed by creating a plan that suits your lifestyle. For instance, saying, “I am going to floss every day” is forgettable. But saying, “I am going to floss every evening when I brush my teeth before bed” gives it framework.

Implement Strategies To Keep You On Track — Another critical, and personal, component to successful habit formation is creating strategies that will work specifically for you. Some of my clients use post-it notes or set alarms on their phones, for example.

Do It Daily — It takes consistency and diligence. The good news is a mess-up here and there is fine. Stay diligent and don’t let your old way override your new habit!

So … what new habit do you want to create?

 

Do you find that you start a new habit but get derailed? Consider private coaching! I help people attain their goals by unraveling those self-sabotaging behaviors that get in the way. Let’s play! I’ll help you create new habits that lead to long-term change. Get what you want. Finally. Check out CoachMe

 

Meet Melissa: Melissa Rapoport is the Manager of Health Coaching and Lifestyle Programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters. To learn more about Melissa’s coaching practice at Blum Center for Health, click here.

Posted on

What Are The Benefits of Acupuncture ?

Acupuncture is a part of a system of medicine called Traditional Chinese medicine (TCM) that has been in use for at least two thousand years in China and all over Asia. It is based on the theory that we have energy or Qi that flows through pathways called meridians which run throughout the body. There are over 2000 acupuncture points located on the meridians which are each associated with an organ system.

How Does Acupuncture Work?

According to TCM, when these meridians become blocked we have disruptions in the flow of Qi that puts the body out of balance. These blockages can be caused by injury, poor diet, emotions, stress, lack of sleep, as well as external factors such as the weather, environment and pathogens such as viruses and bacteria. By restoring the smooth flow of Qi the body can be brought back into balance and harmony.

During an acupuncture session, endorphins are released, which are the body’s natural opioid hormones that relieve pain, induce sleep, and create a state of wellbeing.

Acupuncture has been shown to turn off pro-inflammatory cells known as M1 macrophages and it activates anti-inflammatory M2 macrophages at the same time. These create an immune response which in turn reduce pain and swelling.

It also works by stimulating the pituitary and hypothalamus glands which control many functions in the body and affects the neurotransmitters and neurohormones, thereby changing the chemistry of the brain.

A Sept 2017 article in The Guardian reported on a study done at Massachusetts General Hospital in conjunction with Harvard Medical school where brain scans were used during clinical trials with acupuncture and fake treatments. The patients receiving true acupuncture showed more opioid receptors activated in the brain and had lasting results three months later.

Acupuncture has been approved by the National Institute of Health for treating a wide variety of ailments including pain (joint, back, sciatic, tennis elbow, dental, neck), injuries, arthritis, asthma, digestive issues, smoking cessation, headaches,  infertility, hormonal issues, depression, anxiety, labor pains, stroke, nausea, and opioid addiction to name a few.

Acupuncture’s benefits include many other health conditions including mental health issues such as anxiety and depression in as little as 8 weeks.

How Many Treatments of Acupuncture Are Needed?

Depending on whether a condition is acute or chronic the length of treatment varies. Often if a patient comes for an acute back spasm only 3 to 6 treatments are required. For long term issues due to stress or more constitutional imbalances such as digestive or menstrual issues treatments are needed for a few weeks or even months in order to bring the body back to balance and keep it there. If the underlying stressor or cause is not removed then maintenance treatments are needed to keep things in balance.

There are no side effects of acupuncture thereby making it an excellent choice for many health issues and as part of a preventive maintenance program.  

 

About Donna Bunte: Donna Bunte has practiced Chinese medicine, acupuncture and nutrition for over twenty years. She’s held private practices in NYC and Greenwich, CT, and has joined Blum Center for Health as our in-house acupuncturist. To book an appointment with Donna contact 914-652-7800.  

 

Posted on

The 5-Day Fasting Cycling Diet

How to adopt strategies from the new science of fasting so that you can decrease your risk of disease and optimize your weight.

Studies have shown that by following a very low-calorie food plan with very specific nutritional rules — a 5-Day Fasting Cycle — repeated every month for 3 months in a row, can help you achieve lasting weight loss, a boosted metabolism and improved blood markers of disease and aging.

Fasting is defined as an absence of food for a specific period of time that stimulates a regenerative state of health in one’s body without intentionally inflicting harm.  Our program tricks your body into responding as if it were fasting, providing all the great health benefits without actually starving yourself!

Research has shown substantial  benefits to following the principles of the Fasting Mimicking Diet:

  • Extended Lifespan and reduced cellular aging
  • Loss of abdominal fat without loss to muscle mass
  • Reduced desire to overeat or eat sugar
  • Improved insulin sensitivity
  • Drop in loss of bone mineral density
  • Improvement in cognitive state
  • Reduced risk of developing disease
  • Improved gut health
  • Enhances the body’s innate ability to function optimally to regenerate at the cellular level, detoxify environmental toxins, and metabolize nutrients.

It is well known that calorie restriction or changes in dietary composition can enhance healthy aging. The trick was for researchers to figure out HOW to help people implement calorie restriction in a way that is sustainable.  

Here are a few key studies demonstrating how and why these programs work.  They are all published by Valter Longo, PhD, the researcher who has led the way and created a fasting program that produces these medical benefits.  

  • “Fasting-mimicking diet and markers/risk factors for aging, diabetes, cancer, and cardiovascular disease”.  Published in 2017, this research triggered a huge buzz in the functional medicine and nutrition community because it was the first to show the results of a fasting-mimicking diet (FMD)—low in calories, sugars, and protein but high in unsaturated fats—on markers/risk factors associated with aging and age-related diseases. They compared subjects who followed 3 months of an unrestricted diet to subjects who consumed the FMD for 5 consecutive days per month for 3 months. They found that three FMD cycles reduced body weight, trunk, and total body fat; lowered blood pressure; and decreased insulin-like growth factor 1 (IGF-1).  (Wei et al., Sci. Transl. Med. 9, 8700 (2017))
  • “Dietary Restrictions and Nutrition in the Prevention and Treatment of Cardiovascular Disease”.  In this article, Dr Longo discusses how intermittent and periodic fasting interventions can help prevent and treat CVD. (Circ Res. 2019;124:952-965.
  • Fasting-Mimicking Diet Modulates Microbiota and Promotes Intestinal Regeneration to Reduce Inflammatory Bowel Disease Pathology. This study showed that cycles of a fasting-mimicking diet (FMD) reduced intestinal inflammation, increased intestinal regeneration, and stimulated the growth of protective gut microbial populations in a mouse model displaying symptoms and pathology associated with IBD. They also show that a similar FMD is safe, feasible, and effective in reducing systemic inflammation and the consequent high levels of immune cells in humans. (Rangan et al., 2019, Cell Reports 26, 2704–2719).
  • Cancer:  FMDs can reduce cancer incidence and aging-associated immunosuppression/ immunosenescence, a process aided by hematopoietic stem cell-based regeneration (Brandhorst et al., 2015; Cheng et al., 2014)
  • Multiple Sclerosis and Diabetes:  FMD cycles ameliorate or reverse disease progression in mouse models of multiple sclerosis (MS), and type I, and type II diabetes (Choi et al., 2016; Cheng et al., 2017).

PUTTING THE FASTING CYCLING DIET INTO PRACTICE

Whether you want to lose weight or need to treat a health issue, it is clear that this strategy helps everyone.  The definition of health isn’t simply the absence of disease; it is optimal functioning throughout your lifespan.  Using intermittent fasting as a strategy is a proven strategy and a practice that can be built into every day lifestyle goals.  

To do this, with the help of Keri Lynn MacElhinney (our Nutritionist at Blum Center for Health), we built our NEW, signature weight loss program around this central core concept and created the Blum Alternate Fasting Diet (AFD).

For our Blum AFD, we combine the principles of anti-inflammatory plant-forward eating with intermittent fasting and low calorie 5-Day Fasting Cycles, creating  a whole-foods, sustainable program that promotes healthy weight loss, and improves  metabolism and markers for disease — all while eating delicious food that supports the gut microbiome and the removal of environmental toxins that store in your fat cells preventing weight loss.

Our Blum Alternate Fasting Diet, features a 3-month guided weight loss program that includes one 5-Day Fasting Cycle per month.  

We provide all the information you need to follow this yourself, but to make it easy and convenient, we have teamed up with Organic Pharmer to create a fixed 5-day menu that follows the nutritional guidelines and provides a delicious and satisfying whole foods, ready-to-go option for the 5-Day Fasting Cycle part of the program. (LINK)   

There is also a supplement company that created packaged foods for you to eat during the 5-Day Fasting Cycle and you can read about them HERE.  

DO IT WITH US!

We will be offering our Blum Alternate Fasting Diet as a group program for the first time at Blum Center for Health, starting June 3.  I will be teaching the first class and would love to have you join us! LEARN MORE ABOUT THE PROGRAM HERE

Posted on

Do You Feel Knotted-Up? Is Muscle Pain Holding You Back?

If you suffer from headaches or chronic pain in your neck, shoulders, muscles, or joints,  then you probably have KNOTS in your muscles that are either the cause of the pain or contributing to it.

Why Do Knots Form? Factors that may increase your risk!

  • Chronic Muscle Overuse (repetitive muscle stress, strain and injury)
  • Poor Posture
  • Lack of Exercise
  • Injury to Vertebral Discs
  • Chronic Medical Conditions
  • Fibromyalgia
  • Stress and Anxiety

Where Do These Knots Come From?  

Chronic stress, strain and injury to the myofascial tissue (the muscle fibers and the fibrous connective tissue – that cover the muscle) can form taut, bulb-like pockets. These appear as contracted myofascial knots, which cause the muscle to shorten and tighten. As a physician, I can often find the areas where there are knots just by pressing on them.  

But…NOT all Knots are the SAME!

What Kind of Knot Do You Have?

  • An acutely inflamed knot feels sore when pressed.  
  • A  chronically inflamed knot will begin to calcify, and is often described as a “rock” or “pebble.”
  • A trigger point knot leads to localized shooting pain when pressed. In other words, a knot in one muscle can create pain in another area. This is an important distinction, as trigger points can result in severe muscle spasm, limit your movement, and decrease strength.

What are the Symptoms?

Trigger point pain is often misleading and misdiagnosed as something more serious.
The trigger point can cause severe unpleasant and even debilitating pain with a referral pain pattern described as a shooting pain, tingling sensation, or numbness to adjacent areas.  The referral pain mimics the symptoms of other common conditions such as a pinched spinal nerve; “sciatica” or peripheral neuropathy (peripheral nerve problem).

Here is a good example.

Acute strain or stress to trigger point(s) of the muscles of the shoulder, neck and face are a well known source of headaches and migraine symptoms. One common trigger point in this area is located at the top of your shoulder, in the trapezius and rhomboid muscles, which can refer pain to the neck and head. Trigger points can also occur in the low back and in extremities.

To complicate matters, the trigger point might develop secondary to an underlying joint, spinal disc or peripheral nerve problem. Even if the primary problem is treated, you may continue to suffer with pain, if the trigger point was not identified as an contributing problem.

This may lead to unintended consequences like prolong pain and chronic use of pain medications, with an increased risk of medication related side effects. The best-case scenario is to determine whether the trigger point is the primary or secondary cause of your pain problem with a trigger point injection.  

If you have struggled with chronic, unexplained aches and pains that seemingly have no cause, read on because there’s good news…

There is something you can do to help relieve your pain.  

Doctors like me who specialize in Pain Management and Physiatry, can “release” these knots by injecting different kinds of fluids into them, and can immediately relieve the pain and muscle tightness created by the trigger point. This simple procedure is called a “trigger point injection”.

What Exactly are Trigger Point Injections?

A trigger point injection is a routine office procedure involving an injection (usually a local anesthetic or normal saline) at the the trigger point (myofascial knot) site. The local anesthetic will numb the area, provided symptomatic pain relief, and decrease the muscle spasm.

As part of our Integrative Medicine approach, we also use Homeopathic injectables like Traumeel and Zeel for additional anti-inflammatory and healing benefits.  

Top 5 Benefits of Trigger Point Injection Therapy

1. Improved Headaches
2. Immediate Pain Relief
3. Improved Range of Motion
4. Improved Flexibility
5. Improved Posture

Are Trigger Point Injections Right for You?

  • If you have pain, reduced range of motion, or any physical issue that’s preventing you from  sleeping at night, exercising, or reaching your optimal performance, a trigger point injection might be for you.
  • It is used to both diagnose and treat the source of the issue.
  • As a diagnostic tool, it helps us know if muscle spasm, muscle cramp or muscle aches are in fact the root of your problem.
  • As a therapeutic tool, trigger point injections provide pain relief, help you move more easily with increased range of motion, and improves your tolerance of physical activity and exercise.

Other Treatment Options

In addition Trigger Point Injections, physical therapy, massage, manipulative therapy (osteopathy and chiropractic), and acupuncture are also good ways to treat trigger points, especially in the early stages of trigger point formation. However, for chronic trigger points, trigger point injection is the most effective treatment.

Advanced Trigger Point Intervention

Depending on the location of the trigger point, the injection can often be done by palpating it directly during a physical exam. At Blum Center, we also perform Musculoskeletal Ultrasound-Guided trigger point injection for hard to treat areas, especially calcified trigger points. Trigger point injections have been shown to provide significant pain relief and improvement of functional mobility.

Live in our neighborhood? Want to know if you are a good candidate for trigger point injections?   Make a Trigger Point Evaluation appointment with me! Call Blum Center for Health at 914-652-7800 to get on my schedule and relieve your pain.

 

Meet Dr. Aligene:  Dr. Kathy Aligene is Double-Board Certified in Physical Medicine & Rehabilitation (Physiatry) and Interventional Anesthesiology Pain Management. She completed her medical residency and ACGME-accredited Fellowship training at the Icahn School of Medicine at Mount Sinai, where she served as Chief Resident. Her expertise in these complementing areas of medicine has led her to successfully treat patients with musculoskeletal, joint, spine, pelvic and nerve related problems without depending on chronic use of pain medication.  

She is recognized as a local and national leader in her field, an innovative physician in the field of Integrative Pain and Regenerative Medicine. She recently recognized as New York 2018 and 2019 SuperDoctors.

 

Posted on

3 Strategies to Create New Habits That Stick

Do you begin something new — like losing weight, exercising or meditating — maybe even have some success — and then STOP?

Do you catch yourself saying, “I have no willpower”?

Or my personal favorite, “I know what I need to do, but just can’t seem to do it.”?

All of these scenarios are about only ONE thing: Changing the ingrained behaviors that lead you astray.

It’s not about diet, it’s not about exercise, it’s not about meditation.

3 Strategies to Create New Habits That Stick

Forget about goals, and laser focus on Just One Thing. Let’s be honest, who doesn’t have the best intentions (“I’m going to workout 3 times a week.” “I’m going to meditate every Monday, Wednesday and Friday.” “I’m going to eating cleanly all week.”) only to “fail” when life gets busy. And life always gets busy. Focus on one thing that you can do every single day, no matter what. And only one thing. You might want to lose weight, start flossing your teeth, exercise, and meditate. But, choose one thing.

Here’s an example:

I will meditate every day for 1 minute. Yes, 1 minute! The consistency of doing it every day trumps everything else. You’re teaching your brain to expect it and need it. Can you do more? Absolutely. Will you do less? Nope. Do at least one minute every day for a week, and then go up to 3 minutes. You might then go up to 5 minutes. Eventually you will get to the number that works best for you. And, in your back pocket you have your bare minimum: No matter what I will meditate 1 minute a day.

 

Pair Your New Habit With Something You Already Do — How many times have you tried to squeeze in a new habit, only to realize at the end of the day you either forgot or couldn’t make the time. The truth is time is finite and the way we use time is habit! Want to start a meditation practice? Either pair with it something you already do, or do it at the same time every day (and set a reminder). For instance, I meditate every morning with my tea. I sit in the same comfy spot, with a cup of tea, every single morning. Habit.

 

Stop Focusing On Staying On Track and Start Focusing On How Quickly You Can Get Back on Track — Everyone falls off track. Everyone! The absolute key to success long term is learning how to get back on track quickly, leaving behind the feelings of shame and guilt that often snowball when we “stop doing” the habit we are trying to create. One day turns into two, two days turn into three and before you know it a month has gone by.

 

It doesn’t have to be that way! It is 100% possible to meet your goals. You need a plan that works for you. It doesn’t have to work for your sibling, your friend or your co-worker. It has to work for you, and only you.

And I can help.

In our work together, you will create new habits that stick. And, perhaps most importantly:

You will have the exact tools you need to get back on track in record time when an obstacle gets in your way.

Game-changer. No, this is a life-changer!

 

“In working with Melissa I stepped outside my comfort zone and became motivated to move forward and accomplish things that I normally would not have.  I felt empowered, and learned strategies to stick to my diet plan and healthier lifestyle. — Christina, New York

 

Here’s How You Can Work With Me:

Private Coaching — Say good-bye to overwhelm and dread, let go of shame and guilt, and say hello to a new way, molded to fit you and you only. Your tools, your success. Ready to make a change? We meet online or in-person. Start Today
For in-person appointments contact 914-652-7800.  

Finding Your Path: A Women’s Group for Creating Change — Are you in a life transition and ask yourself “what’s next for me?” Are you wondering what the heck happened to your “swagger?” This breakthrough 3-session program is designed for women who want to put the spring back in their step. Ready to walk into a room and feel like you own it? Learn More Here

 

“Melissa is a fun, caring, knowledgeable, and insightful health coach, and I thank her from the bottom of my heart for having this group.  She has helped me to realize what is important to focus on and helped me with strategies to get me where I want to be. She has great insight and a true gift for helping you realize your hopes and dreams.  I appreciate her knowledge and wisdom, and look forward to a continued relationship.” —Annie Acuti

 

Join me and start making lasting change today.

 

Meet Melissa: Melissa Rapoport is the Manager of Health Coaching and Lifestyle Programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters.

Posted on

How to Navigate the Elimination Diet During the Holidays

Tis the season to be jolly! A time to embrace all the fun, laughter, family, friends and warmth around you.

Along with this wonderful socialization comes FOOD! A common question I am asked is, “How can I stay on the elimination diet plan during the holidays?” Let’s navigate this together!

You started an elimination diet to help you understand what food may be contributing to your symptoms. You are into the second week and you are feeling the best you have felt in a long time! You have a holiday party to attend and want to stay as compliant as possible. Otherwise, if you reintroduce foods at the party, how will you know which one of those foods provokes those terrible symptoms again?

When you are not feeling well, an elimination diet plan can be the single most important thing you can do to bring yourself relief from the symptoms you experience. It’s common to hear my clients tell me that they can’t believe the foods they eat daily cause their body so much distress.

At the Blum Center For Health, we guide you through an elimination diet known as the Leaky Gut Diet.  We remove the most common food sensitivities such as gluten, dairy, soy, corn, eggs, shellfish, peanuts, caffeine, and alcohol. These meal plans are further customized to meet individual nutritional needs as needed. These target foods are carefully reintroduced at a later date to test for tolerance. This is a perfect time to adapt to an anti-inflammatory eating plan by removing processed foods and sugars while determining possible food sensitivities that may be causing inflammation in the body. Once you complete the Elimination Diet, you are equipped with your own nutritional plan. Talk about power!

I did my first elimination diet years ago. I chose the month of December! It was the best decision I ever made. I suffered with daily bloating and chronic migraines. I had a great time trying new foods and recipes. While on the elimination diet, I ate without feeling bloated, my energy was optimal, and I was finally free from my headaches! I also lost a few pounds as a bonus! I encourage you to go for it and pick out your favorite holiday outfit!

5 Ways to Navigate the Holidays While on an Elimination Diet

Bring your own dish.

You have a food sensitivity and not sure what will be on the menu… play it safe and bring a dish. This will allow you a greater peace of mind so you can eat and socialize without being sorry about what food sensitivities could be lurking within the food around you. Besides, people will think you were so kind to contribute to the spread!

Don’t go to the event hungry.

Eat your regular meals so you don’t go to the feast ready to indulge.  This will help you prevent eating something you really wanted to avoid because to you were too hungry to resist. Stay hydrated. Sometimes we can mistake hunger for thirst.

Don’t be afraid to say, “No, thank you.”

I come from an Italian background and I know too well how a Grandparent could be offended if you say “no” to a food she is offering. My Grandmother used to say, “I didn’t see you eat this”, and would gracefully put a large portion on my plate. Always be polite and say it looks delicious, but no thank you. Recall how you felt before you started the elimination diet — it’s not worth setting yourself back. Know when you can practice the 90/10 rule with eating. For example, histamine sensitivity is all about threshold. You consume lemon in your seltzer and you’re fine but when coupled with a meal containing fermented vegetables and shellfish…you just ruined your evening!

You are not strange!

This is the generation of special diet modifications … gluten-free, nightshade-free, Paleo, low FODMAPs etc. People are more familiar with food sensitivities. Heck, they probably have tried a gluten-free or dairy-free meal plan themselves. Contact the cook or the person in charge of the menu. Nine times out of ten they have an alternative they can offer you.

Embrace how good you are feeling.

Live in the moment and let go of the stress. Embrace the joy the holidays can bring to you. You will be avoiding alcohol on your elimination diet. No problem, opt for a refreshing seltzer with lime.  Be creative with your food choices and make your own appetizers. Like popcorn, make your own version of a cauliflower popcorn. Use a head of cauliflower, cut into large bite size pieces and toss in avocado oil, sea salt and turmeric. Roast in a 425 degree oven until golden to your liking. Enjoy!

Above all be mindful of the food you are eating being grateful while savoring each bite!

Want to have your Best December Ever? Check out Health Coach Melissa Rapoport’s, terrific post this month about a December mindset vs. a Holiday mindset. Having a plan as you navigate through the holiday months will prove to reduce stress and the risk of unwanted guilt of feeling like your health spiraled out of control. → Show Me

Are you feeling the effects of too much holiday fun? About now many people feel heavy, bloated and blah. It’s the perfect time to do our 10-Day HealMyGut program — reboot and feel better —  it’s exactly what you need to bring your intestinal flora back into balance. Relief is on the way! — Yes, Please!

Keri Lynn MacElhinney, RD, CDN is a Functional Medicine Nutritionist at Blum Center for Health.  She has over 20 years of professional experience as a Registered Dietitian and holds a nutrition license in New York and the State of Connecticut. In her early years, her field experience covered a wide array of areas including acute care hospitals, community health centers, substance abuse.  Make an appointment with Keri Lynn at 914-652-7800.

Posted on

Create your Healthiest December Ever!

Here’s a question: Do You Have a “Holiday Mindset” or “December Mindset?”

Here’s what I mean:

  • Do you put everything “on hold” during the holidays and think, “It’s the holidays. Once January 1st hits I’ll get back on track?” That is a “Holiday Mindset.”
  • Or, do you buckle down, stick to your plans and make stuff happen?” That is a “December Mindset.”

Most people, explains Hal Elrod, author of The Miracle Morning, have a “Holiday Mindset” (which puts life on hold and feels kinda crummy).

What does that mean from a health context?

You eat poorly, stop exercising, get caught up in holiday stress, feel overwhelmed and hit January 1st needing to make resolutions and a reboot.

But you can choose to create “The Best December Ever” by staying aware, committed and consciously understanding that everything you do this month sets us you up for success going into the New Year.

Doesn’t that sound awesome? Who doesn’t want success going into the New Year? Why wait for the ball to drop? Why even wait another day?

5 Steps to Creating Your Best December Ever:

1. Create Your Goal — I recommend creating one goal (okay, for you overachievers, you can have two — just be sure it’s something you can stick with for the month of December, one of the most stressful months of the year). It could have to do with food, exercise, self-care, meditation, family, journaling, how you approach the holidays — anything you want, but it has to be something that serves you and will make you feel awesome!

So what do you want to do? Let’s turn it into a “Smart” Goal. Smart Goals are Specific, Measurable, Attainable, Realistic and Timebound.

I’ll use myself as an example. I want to exercise regularly.

My exercise Smart Goal is: I will workout 3x a week, mostly yoga, on Thursday, Saturday and Sunday, for the entire month of December. It is specific, measurable (3x a week), attainable (it’s not out of reach — saying I want to snow ski 3x a week would be unattainable), realistic (saying 5 times a week would be unrealistic for me) and time bound (the month of December).

Your turn! What do you want to create this month?

2.  Write a “Gold Card’ and post where you will see it — basically, this is a love note to yourself. Mine says, “I honor my body and choose to nourish my body. I give myself permission to say “no” to commitments that do not serve me. I will not allow my family/friends to take me off-track. I choose to care for me. Love. Light. Replenish.” I post mine on the bathroom mirror. Yep, seriously. First thing I see in the morning. Last thing I see before I go to bed. It’s hard work to rewire our brains!

3.  Visualize yourself achieving your goal — Performance athletes use visualization to “see themselves” in action. Basically, you’re rehearsing success in your mind’s eye. This is very powerful stuff? Try it … sit quietly and envision yourself achieving your goal. Feels good, right? Add it to your mediation practice if you have one. Or, when you read your Gold Card, take a moment and use visualization.

4.  Get an Accountability Buddy! — ask someone to join you – check in with them by text every day (or every other day). Hint: sometimes it’s best not to choose someone who you know really well. Why? Because you both are more likely to let one another off the hook!)

I started my Best December Ever on Monday (a bit of a head start) for the month. Feels good already.

Your turn! What’s your goal?

Looking to create your best year ever? Now is the time to get started! What do you want to achieve? Lose weight, stick to a food plan or exercise program, start a meditation practice .. I can help. Set up a free consultation and I will help you create your roadmap to success. Call 914-652-7800 and let’s chat!

 

Meet Melissa: Melissa Rapoport is the Manager of Health Coaching and Lifestyle Programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters.