A Truly Balanced Diet: What To Eat
According to government figures, 96% of children in the
UK do not get enough fruit and vegetables in their diet,
and in the US and Canada, children are eating less
than half of what the government recommends.
Healing Hands Chiropractic Named NH’s Family Favorite
THE VOTES ARE IN: PARENTING NH’S FAMILY FAVORITE CHIROPRACTOR
Healing Hands Chiropractic Family Wellness Center is named local Family Favorite.
Londondery, NH (Sept. 17, 2012) Healing Hands Chiropractic Family Wellness Center has been selected by the readers of Parenting New Hampshire as a “Family Favorite” award recipient for Best Chiropractor.
The Family Favorite awards are a new award program that recognizes family-friendly businesses, services and places in over 60 categories- as chosen by the readers of Parenting NH Magazine.
“The Family Favorites’ award program recognizes those places, people and things that make New Hampshire a great place to raise a family,” said Melanie Hitchcock, editor of Parenting NH. The voting took place online from June 1 through July 31, 2012 and received almost 1,600 votes.
Healing Hands Chiropractic’s mission is to promote and support the overall health, well-being and highest quality of life of all individuals and families in our community through natural chiropractic care and education. The wellness center specializes in pregnancy, postpartum, pediatrics and family wellness. Co-owner Dr. Jessica Caruso is a Prenatal & Family Chiropractor, Reiki Master Teacher and Childbirth Educator and is certified in the Webster pregnancy technique used with expectant mothers.
The clinic can be reached at 603-434-3456 or online at www.HealingHandsNH.com. Convenient online scheduling is available for established patients and the office has a large play room for the kids to play in after their adjustments.
Is Your Food Genetically Modified?
“Swapping genes between organisms can produce allergies that are most likely to affect children.”
Taking Care of Yourself
By Guest Blogger, Krista Maltais PCD(DONA), CLC, B.S. Family Studies.
“In the day-to-day grind of it all, it’s easy to get stuck thinking, “the day is too short, the to-do list is too long, and gosh darn it, people need me!”. This is especially true for parents. But, in order to take care of others, you have to first take care of yourself. “
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I begin this blog while at an airport returning from the first vacation I have had in years. As I sit here waiting for the plane to depart, I can’t help but reflect on the necessity of taking care of one self.
In the day-to-day grind of it all, it’s easy to get stuck thinking, “the day is too short, the to-do list is too long, and gosh darn it, people need me!”. This is especially true for parents. But I have learned, and this vacation has re-inforced, that in order to take care of others, you have to first take care of yourself.
As a postpartum doula and lactation counselor, I see how burned out new parents, especially new mothers, can get when they go-go-go and try to take everything on themselves. There is only so long that level of intensity (and the adrenaline that fuels the intensity) can sustain itself before stress, fatigue, or full-on exhaustion, shows itself. It may reveal itself in emotional outbursts, illness, accidents, or physical pain.
Amongst the daily tasks of parenting, it can be difficult to remember to eat and shower let alone remember how crucial it is to recharge. However, taking care of one’s self doesn’t have to mean a full week’s vacation (although, I highly recommend it!). Self-care can, and should, be found in a daily routine. Here are some ideas to try and incorporate into your life:
- Take deep breaths. Breathing deeply helps move your body out of fight-or-flight mode and into the relaxation response and has been proven to help combat fatigue, anxiety, and depression.
- Eat nutritious small meals and snacks throughout the day and drink to thirst. Set up snack bags and water bottlesin the places you spend the most time (in the living room, next to your nursing chair, in the car, etc). A hungry parent cannot fully function, may become short tempered, and is less likely to deal with parenting tasks/challenges calmly.
- Exercise and socialize. Moving your body helps reduce stress and has numerous health benefits as does socializing with family and friends. It’s easy to combine the two by going for a walk with your spouse or signing up for a new exercise group with friends. As a bonus, there are many parent-baby exercise classes available in our area which may make this easier to accomplish.
- Go for regular body work. Parenting is emotionally and physically demanding. It may seem difficult to schedule an appointment amongst the busyness of the day, but having proper physical care through chiropractic and/or massage will make it easier to sustain the tasks of parenting.
- Ask for help. This is especially important for spouses to remember! Communicate as openly and honestly as possible about how you are feeling and what you want/need. People are usually willing to offer a helping hand and may feel more comfortable taking an active role if told specifics. Don’t have family or friends close by or don’t feel comfortable asking? See the next suggestion…
- Hire professional support. Certified postpartum doulas are trained to know what new parents want/need. Do you just want a long, hot shower, and a nap? No problem! However, postpartum doulas can also offer education about newborn care techniques, mother care, partner and sibling adjustment, early childhood development, postpartum mood disorders, breast and bottle feeding as well as coping skills. Want something warm to eat that you didn’t have to prepare? Sure! Postpartum doulas can also assist with your family’s daily needs such as organizing the home, running errands and providing additional local resources. Are you breastfeeding? A certified lactation counselor can provide personalized breastfeeding assessment and support to ensure pain-free and successful nursing experiences in the privacy of your home. There are all kinds of professionals out there to help you – house cleaners, dog walkers, landscapers, etc! Just ask!
The airplane’s safety announcement has just come on. The flight attendant has checked our safety belts and is telling us that in the event of an emergency, air masks may drop and that you must always put on your own oxygen mask before assisting others. How true. It’s not easy and sometimes it can feel selfish to take care of yourself, but the earlier and more regularly you incorporate self-care measures into your life, the easier and healthier your life will be.
About the Author:
Koru Care Postpartum Doula Services
Krista Maltais, PCD(DONA), CLC, B.S. Family Studies
Koru Care Postpartum Doula Services provides in-home postpartum doula and breastfeeding support to families in Southern Maine, Southeast New Hampshire, and Northern Massachusetts. Krista’s mission is to provide the highest quality of care and education to your entire family so that you may achieve the confidence, skills, and resources needed to build a strong and successful family foundation.
About Healing Hands Chiropractic:
Healing Hands Chiropractic is a full-service family wellness center specializing in Webster certified prenatal & family chiropractic care, acupuncture, cognitive-behavioral therapy, reiki & aromatherapy, massage therapy, pregnancy & birth classes and breastfeeding support.
Pregnancy and Bone Health
By Guest Blogger, Alyssa Maynard- CAPPA Childbirth Educator & Doula in training
Pregnancy is a time of great changes for the body. While some changes can be seen with the naked eye, there is also a lot happening deep within the body. This article specifically aims to talk about bone health, an area of pregnancy that is not always discussed.
Pregnancy is actually reported to be good for a mother’s bones. During pregnancy, women are more able to absorb calcium from what they ingest and their bodies produce more estrogen, which acts to protect bones. During the beginning stages of pregnancy, a mother’s absorption of calcium doubles and is stored in her bones. This calcium will be used in the later stages of pregnancy to form the bones of the growing fetus.
If the mother receives enough calcium during pregnancy, there should be no negative side effects to her body. However, many women are not in the habit of getting enough calcium normally, never mind during pregnancy. If the mother does not receive enough calcium, the growing fetus will draw the calcium that it needs from its mother’s bones. This can cause a loss in bone density and in extreme cases, osteoporosis. If a woman is of normal childbearing age, any bone mass lost during pregnancy is usually recovered when pregnancy and breastfeeding are ceased.
Breastfeeding is also a crucial period for bone health and can also result in a decrease in bone density for women. This is because the infant still wants the calcium but the body is not producing increased levels of estrogen anymore which make the body more susceptible to calcium. Therefore, the calcium for the baby comes from the mothers bones. However, women rapidly regain bone density when breast feeding is stopped. It is important to continue to take prenatal vitamins and have an increased calcium intake during breastfeeding for this reason.
There are many different ways to promote bone health, in both habit and diet. Women between the ages of 19 and 50 should ingest 1000 milligrams of calcium per day. Calcium can be found in dairy foods such as milk, cheese, and yogurt. Other great sources of calcium include green leafy vegetables such as spinach, kale, broccoli, bok choy, collard greens, and mustard greens. Foods high in protein can also be a good source of calcium, such as edamame, eggs, tofu, beans, and some fish. Some people use calcium supplements as a way to obtain the needed calcium. It should be noted that this is not the recommended way to obtain calcium. Calcium supplements should be used to make up the deficit not as a primary source of calcium.
There are other vitamins and minerals that are important to bone health. Vitamin D plays an essential role in calcium absorption during pregnancy. The most common way that people get vitamin D is by foods fortified by Vitamin D, such as milk. Vitamin D only naturally occurs in fish, liver, and egg yolk. Other minerals and vitamins crucial to bone health are protein, phosphorous and magnesium however calcium and Vitamin D remain the most crucial.
Besides diet, a great way to maintain bone health during pregnancy (and throughout life in general) is to exercise the bones. The best way to do this is by weight bearing exercises.
It is important to note that most women do not experience significant bone damage during pregnancy. If mothers keep up with their nutrient intake and remain active, the effects of pregnancy on bone health will be minimal.
About Healing Hands Chiropractic:
Healing Hands Chiropractic is a full-service family wellness center specializing in Webster certified prenatal & family chiropractic care, acupuncture, cognitive-behavioral therapy, reiki & aromatherapy, massage therapy, pregnancy & birth classes and breastfeeding support.
Informed Consent and Pregnancy
Get Smart, Save Your Heart!
by Guest Blogger,Certified Health Coach, Sara Quetta
February is national Heart Month. Have you been working hard to make sure your ticker will last the long haul? These days, cardiovascular diseases are on the rise. Heart disease is the leading cause of death in the US. In 2011, heart disease cost the United States $444 billion. This total includes the cost of health care services, medications, and lost productivity. Risk factors of heart disease are high cholesterol, high blood pressure, diabetes, cigarette smoking, obesity, poor diet, physical inactivity and alcohol use.
One risk factor that has been making waves is high blood pressure. 76.4 million U.S. adults have been diagnosed with high blood pressure. When the force of blood flow in the artery is too high, it causes the surrounding tissue to stretch beyond its limit,causing more serious problems. For instance, vascular weakness, vascular scarring, increased risk for blood clots, increased plaque build-up, tissue and organ damage from narrowed and blocked arteries, and increased workload on the circulatory system. The overall result, if left untreated, is heart failure, heart attack, stroke and kidney failure.
This is only a snapshot of a very serious problem. But did you know that you can prevent heart disease? That’s right, with diet, exercise and stress management, you can be on your way to a healthier and happier life style. No one wants to spend their time in a doctor’s office, going through a battery of extensive tests.
A diet rich in whole grains, fruits, veggies and lean protein can help you achieve your goals for a healthy heart. Eliminate fatty meats, high sodium and processed foods. Not only will you be healthy on the inside, but you will feel your best, have more energy and live a long and happy life.
A certified health coach is trained to support you with these challenges, every step of the way. They offer diet and lifestyle suggestions, along with personal attention to your health goals. Good health is not only about the food you put in your mouth, it’s about your life as a whole…relationships, career, spirituality and exercise, just to name a few. If you are looking for more than a new diet fad, then I have a personalized program that is right for you. Health coaching offers a lifestyle change. It has been proven to help with many health conditions including heart disease, diabetes, acid reflux, and more.
Contact me today for a free 50 minute health consultation to see if this program is right for you.
Sara Quetta is a Certified Health Coach and Owner of Journey To A New You. She received her training from the Institute for Integrative Nutrition. When she’s not doing one on one coaching, she teaches wellness workshops at various locations around NH. She also received her bachelor’s degree in personal communications from Rhode Island College.
www.journeytoanewu.com
603-965-3725
journeytoanewyou@yahoo.com
References:
http://www.cdc.gov
www.heart.org
Healing Hands Chiropractic is a full-service family wellness center specializing in Webster certified prenatal & family chiropractic care, acupuncture, cognitive-behavioral therapy, reiki & aromatherapy, massage therapy, pregnancy & birth classes and breastfeeding support.
Breast Cancer Awareness and Compassionate Listening
by Kristin Harrison, RMT
In honor of Breast Cancer Awareness month, I would like to acknowledge some thoughts that have been shared with me over the years while offering therapeutic touch to people living with cancer. My intention is that hearing these comments direct from the source may offer one some insight and compassion towards another’s point of view. These comments are not direct quotes but rather a collection of thoughts based on my personal experiences, and are not meant to speak for all people living with cancer. There is no judgment; these loving words are expressed with a higher purpose to create awareness.
“Too often we underestimate the power of a touch, a smile, a kind word, a listening ear, and honest compliment, or the smallest act of caring, all of which have the potential to turn a life around” ~Leo Buscaglia
Hearing that a loved one has cancer is a frightening and surreal moment. In the midst of emotions, one may not know what to say or how to react. The following are five statements that have been shared with me while offering Reiki and bodywork to people living with cancer.
1. Everything is going to be all right.
This doesn’t make me feel better. I know this may not necessarily be true and it just makes me feel dismissed and not heard.
What I really want to hear is that you’re going to be there for me through the good times and the bad, and that I am not going to go through this journey alone. Offer to help me so that I don’t have to ask you. I want compassion, not pity; comfort, not advice.
2. I am more than my cancer; please treat me kindly, not differently.
If you don’t know what to say, it’s okay not to say anything at all. Just offer the comfort of your presence, a hug, or an arm around my shoulders. Allowing some silence without rushing to fill it, gives me a chance to say what’s on my mind, in my own time.
I like to hear success stories, not horror stories. And please remember that I can always use a good laugh.
3. Please don’t assume that because you may think I look good, that I must be feeling better.
Unless you’ve been treated for the same type of cancer, have undergone exactly the same treatment, and have had the same response, you really don’t know how I feel.
You have no idea what it’s like, and it’s upsetting to me when you act like you do.
The sad truth is that my cancer can be progressive and I can still look fine.
What you may not know is that when I work, attend functions, and go about my life living with cancer, that I may spend a good deal of time preparing by taking extra naps or cutting out other activities.
Instead please ask me something like, “How are your mood and spirits holding up through this? This gives me a chance to tell you how I am feeling, if I choose to.
4. Congratulations, you’re done with your treatments!
As a caregiver or friend, you may feel excited when a course of treatment is done, but my feelings are much more mixed. During my treatment, I feel more so that I am taking action, and focusing on a solution. When my treatment is finished, I may feel anxious and uncertain – What’s next? What do I do now?
Instead, please give me a chance to express how I’m feeling. Or ask me “How are you feeling now that you’re finishing up with your treatments?” I need to know that you are not only listening to me, but that you hear me.
5. I want my caregiver to take good care of him/herself.
Thank you for being supportive and encouraging. Thank you for being there for me. Please take care of YOU! It’s ok – and I insist! – that you take time for yourself to see your friends, enjoy your hobbies, live YOUR life. Taking care of yourself allows you to be more present when you are with me, and I want you to know that I recognize that.
Additionally, here are some recommended sites worth checking out:
Please click daily to give Free Mammograms:
www.thebreastcancersite.com/clickToGive/home.faces?siteId=2
http://www.bebrightpink.com/programs/educate/little-bright-book
http://www.makingmemories.org/breast_cancer_info.html
Local Support Groups, Education Meetings, and Free Screening Sites:
http://cancer.dartmouth.edu/support_services/manchester_support_groups.html
http://www.nhbcc.org/resources/screening.htm
Kristin Harrison offers gentle and natural skilled therapeutic touch through Reiki and other holistic therapies within www.HealingHandsNH.com in Londonderry, NH.
In honor of Breast Cancer Awareness month, 50% of all “Think Pink” aromatherapy products will be donated to support breast cancer research. “Think Pink” is a soothing blend of lavender, geranium and sandalwood.
To learn more about Kristin, please visit www.GratefulSpiritNH.com or call 603-935-9261.
Healing Hands Chiropractic is a full-service family wellness center in Londonderry, NH offering prenatal & pediatric chiropractic care, acupuncture, cognitive-behavioral therapy, reiki & aromatherapy, massage therapy and birth classes.
Fertility Massage – Ancient Tools Creating a Healthy Future
By Guest Blogger, Shalon Da~Nai LMT
Like all massage, fertility massage was practiced by ancient civilizations. Before the advent of surgical intervention and hormonal therapies, healers were helping women conceive naturally. Rooted in the culture, was an understanding of the body and what it needs to function with ease. They used all of what nature provided e.g., physical touch, movement, plant medicine, energy and intention or prayer. For example, the Practice of belly dancing was designed to strengthen the core, open the hips and stimulate blood flow so that women could become pregnant easily and have healthy pregnancies and births.
Massage therapists, like myself, are continuing these powerful methods of hands on healing that our ancestors pioneered. These tools are even more valuable in our fast paced, modern world. Stress can impede the natural function of the body in many ways, especially when it comes to the delicate balance of hormones required to create a baby. Not only is there more mental stress, but also more physical stress, as we are exposed to more toxins in our environment.
The goal of Fertility massage is to help create the ideal conditions in which conception can occur. Bringing the body into balance allows it to work more efficiently. A combination of modalities are used to treat the client wholly, physically as well as emotionally and energetically. During the massage, reflexology points correlating to the endocrine glands are stimulated to help regulate hormones. Acupressure points are activated to open the flow of Chi through the body, allowing the energy to nourish all organ systems. Abdominal massage treats both the digestive and reproductive organs. Circulating blood into the soft tissue helps eliminate toxins and support cellular health with oxygen. Massage of the colon cleanses it of stuck waste, which will ease pressure in the abdomen and aid in the absorption of nutrients. Massage of the ovaries and fallopian tubes works to break down excess tissue from endometriosis, cysts and fibroids, and helps to remove mucus that can block the tubes. This makes for easy passage of the egg during ovulation. Massage also breaks down scar tissue caused by infections or surgical procedures. Misalignment of the uterus can be corrected with this gentle massage technique. Aside from enhancing fertility, this therapy can also improve cramping or clotting during menstruation, ease symptoms of PMS and regulate a woman’s cycle.
Science has advanced our understanding of the body beyond that of our ancestors. Medical doctors can diagnose imbalances that contribute to infertility. They have various procedures to help couples conceive, such as hormones, surgery, artificial insemination, in vitro fertilization and more. Many couples choose natural methods focusing on diet, exercise, yoga, herbal medicine, chiropractic, acupuncture and massage. Fertility massage enhances the success of both natural and medicinal approaches to regaining fertility. By creating a healthy environment for a baby to grow the chances of a full term pregnancy and healthy baby are increased.
Wanting to have a family is only natural. Unfortunately for some, it can be a long and stressful journey. Stress is one of the main things to avoid when trying to become pregnant. Massage gives us the opportunity to slow down, breathe, and get in touch with our bodies. It lowers the stress hormone cortisol and releases the love hormone oxytocin. Not only is it creating a better state of health for you and your future baby, but it feels good and makes you happy.
When it comes to fertility massage you must be an active participant in this process. This therapy does not end when you get off of the massage table. You will take with you, tools to continue healing yourself. With regular massage, women will find them selves feeling better and in most cases, achieving their dreams of motherhood.
Like all massage, fertility massage was practiced by ancient civilizations. Before the advent of surgical intervention and hormonal therapies, healers were helping women conceive naturally. Rooted in the culture, was an understanding of the body and what it needs to function with ease. They used all of what nature provided e.g., physical touch, movement, plant medicine, energy and intention or prayer. For example, the Practice of belly dancing was designed to strengthen the core, open the hips and stimulate blood flow so that women could become pregnant easily and have healthy pregnancies and births.
Massage therapists, like myself, are continuing these powerful methods of hands on healing that our ancestors pioneered. These tools are even more valuable in our fast paced, modern world. Stress can impede the natural function of the body in many ways, especially when it comes to the delicate balance of hormones required to create a baby. Not only is there more mental stress, but also more physical stress, as we are exposed to more toxins in our environment.
The goal of Fertility massage is to help create the ideal conditions in which conception can occur. Bringing the body into balance allows it to work more efficiently. A combination of modalities are used to treat the client wholly, physically as well as emotionally and energetically. During the massage, reflexology points correlating to the endocrine glands are stimulated to help regulate hormones. Acupressure points are activated to open the flow of Chi through the body, allowing the energy to nourish all organ systems. Abdominal massage treats both the digestive and reproductive organs. Circulating blood into the soft tissue helps eliminate toxins and support cellular health with oxygen. Massage of the colon cleanses it of stuck waste, which will ease pressure in the abdomen and aid in the absorption of nutrients. Massage of the ovaries and fallopian tubes works to break down excess tissue from endometriosis, cysts and fibroids, and helps to remove mucus that can block the tubes. This makes for easy passage of the egg during ovulation. Massage also breaks down scar tissue caused by infections or surgical procedures. Misalignment of the uterus can be corrected with this gentle massage technique. Aside from enhancing fertility, this therapy can also improve cramping or clotting during menstruation, ease symptoms of PMS and regulate a woman’s cycle.
Science has advanced our understanding of the body beyond that of our ancestors. Medical doctors can diagnose imbalances that contribute to infertility. They have various procedures to help couples conceive, such as hormones, surgery, artificial insemination, in vitro fertilization and more. Many couples choose natural methods focusing on diet, exercise, yoga, herbal medicine, chiropractic, acupuncture and massage. Fertility massage enhances the success of both natural and medicinal approaches to regaining fertility. By creating a healthy environment for a baby to grow the chances of a full term pregnancy and healthy baby are increased.
Wanting to have a family is only natural. Unfortunately for some, it can be a long and stressful journey. Stress is one of the main things to avoid when trying to become pregnant. Massage gives us the opportunity to slow down, breathe, and get in touch with our bodies. It lowers the stress hormone cortisol and releases the love hormone oxytocin. Not only is it creating a better state of health for you and your future baby, but it feels good and makes you happy.
When it comes to fertility massage you must be an active participant in this process. This therapy does not end when you get off of the massage table. You will take with you, tools to continue healing yourself. With regular massage, women will find them selves feeling better and in most cases, achieving their dreams of motherhood.
Shalon Da~Nai, LMT offers massage therapy to Men, Women and Children. She is certified in Prenatal/ Postpartum massage. Her services can assist with pain, stress and infertility using various modalities. She also offers classes for families to learn hands on Labor support techniques and Infant Massage.
Shalon can be reached by phone at (603) 303-6968. Appointments can be booked online at ShalonLMT.com.
Shalon is available for massage at Healing Hands Chiropractic Family Wellness Center, 156 Harvey Rd. #2 Londonderry, NH 03053
Healing Hands Chiropractic Family Wellness Center is a full-service holistic family wellness center offering chiropractic care, massage therapy, acupuncture, nutrition, reiki, yoga & meditation, childbirth education, La Leche League breastfeeding support, RESOLVE fertility peer support groups. All of our practitioners specialize in fertility, prenatal, postpartum, pediatric and family wellness care.