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Archive for the ‘Health and Wellness’ Category

By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapists, Certified Wellness Coach, ACSM Personal Trainer

Yesterday I was at Gold Coast Whole Foods Market and got a fantastic 30-minute massage from Marcus Brent, one of my crew at our Working Well Massage chair station. Marcus’ massage had me so relaxed and feeling great I thought I’d grab a nice dinner. I went over to the hot food bar to look for some great eats and struck up a conversation with an interesting woman who was also waiting for the cooks to bring out some fresh pecan encrusted catfish (absolutely melt in your mouth yummy). Turns out, the woman is Pam Peterson, a fitness instructor, personal trainer and professional signer. And Pam has a new kind of exercise she’s created called ExerSong.

ExerSong is a combination exercise class and singing event!  In her one hour class, you can sing and move to your favorite songs, while increasing your strength, flexibility, endurance and balance through a well-rounded exercise program. Songs are customized to the group’s preferences (show tunes, pop, oldies, etc.). You also learn basic breath control and how to vocalize from the core. (Which really helps for those unexpected karaoke events!)

Pam teaches her ExerSong classes at the Indigo Studio at 309 W. Chicago Ave, Suite #300 on Saturdays at 9am and on Sundays at 10am.

Who IS Pam Peterson and Why Should We Take Her Classes?

Pam Peterson

Pam Peterson, ACE-Certified Personal Fitness Trainer, has facilitated profound change in her many dedicated clients for over 20 years. A staunch believer in the transformational power of physical strength and movement, Pam has shared her enthusiasm with many groups in corporate settings and fitness clubs, as well as one-on-one.

She was awarded Best Trainer in Chicago by HG Magazine, and continues to effect winning results in the health, appearance and positive mental attitude of her clients.

In addition to her fitness background, Pam is an accomplished singer and now runs Custom Cabaret, a company that gives you a musical revue, complete with Spoofs, favorite tunes and anecdotes about the honoree.

Pam told me she created the class to make exercise more fun, help people improve their cardio vascular fitness and get a great workout. Pam is not only committed to fitness but she’s committed to song and fun. If you are fighting the winter blues and want to belt out a show tune while you workout, try Pam’s class!

You can reach Pam for more info at 773-525-6414 or pam@pampetersonfitness.com

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By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

The Compassionate Vet

Pets are important family members for their owners. They provide comfort, companionship and affection to young and old family members. Cats and dogs can help decrease blood pressure and cholesterol levels in their owners, reduce loneliness and even provide exercise and socialization for us.  Even the U.S. Government encourages pet ownership for our health! According to the CDC, caring for a pet has many health benefits. At the same time, losing a pet can be stressful.

This Wednesday I had to put my much loved cat, Niche, down. She was a big part of our family and has been with me for over 17 years. It was a tough decision. We knew she was dying from feline renal failure and we knew it would be a matter of time before she started suffering. By Wednesday it was time. I knew I wanted to give her the best possible end of life experience I could. So I called the Compassionate Vet and he came to our home and euthanized our “baby” in familiar warm surroundings.

Dr. Shanon, aka The Compassion Vet,  is a vet that makes house calls!  He provides hospice care, wellness care and pet euthanasia services. He also sees pets at this clinic at 620 W. Webster.  I first met Dr. Shanon years ago when he came to a friend’s home to euthanize my friend’s cat. Last year Dr. Shanon put our other cat down and each time I’ve worked with him he’s been very supportive and compassionate.

Losing our “children,” which our kitties are in some ways, was tough enough. But I would not want to have to drag my dying cat outside in this weather in a cat carrier to the vet’s office with other dogs and cats and bright lights for her last moments. For me that would have been torture for her and for me. Instead she got to sit with us on a comfy space on the familiar family coach and Dr. Shanon came in and examined her. He agreed she was suffering and it was a reasonable time to let her go. He injected a sedative to calm her down before he gave her the final injection that let her go peacefully. Then he took her sweet body with him for cremation.

Death is not easy and losing a pet is very difficult. But I am so relieved she is not suffering and we were able to give her this very peaceful last  few moments. When Dr. Shanon left he gave us a folder with some wonderful handouts on grief and handling the loss of a pet.

I am sad that I lost my two cats, but I am so very grateful for the years of love and affection I received from them. I am just as grateful for the opportunity they gave me and my family to love and care for them. My blood pressure is and health has benefited as well as my mental health. And I thank Dr. Shanon for making the end of my cat’s lives easier to bear.

Link to the Compassionate Vet website here.

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By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

At an early age I had to turn away from the processed foods I so loved growing up to the healthier whole grain, fruit and veggie and meats diet that doctors and other health care providers now embrace. In college, I tried eating as a vegetarian, reading “Diet for a Small Planet” and trying hummus, falafel and garbanzo bean curry for the first time. I felt better, my skin looked better and once I realized that eating an entire jar of peanut butter, no matter how organic, was a bad diet move, I lost some of my teenage belly fat.

In Defense of Food

Now there’s a new book that talks about the American diet in a hopeful new way: Michael Pollan’s In Defense of Food here. Read an excerpt from his blog about the book:

Most of what we’re consuming today is not food, and how we’re consuming it — in the car, in front of the TV, and increasingly alone — is not really eating. Instead of food, we’re consuming “edible foodlike substances” — no longer the products of nature but of food science. Many of them come packaged with health claims that should be our first clue they are anything but healthy. In the so-called Western diet, food has been replaced by nutrients, and common sense by confusion. The result is what Michael Pollan calls the American paradox: The more we worry about nutrition, the less healthy we seem to become.

But if real food — the sort of food our great grandmothers would recognize as food — stands in need of defense, from whom does it need defending? From the food industry on one side and nutritional science on the other. Both stand to gain much from widespread confusion about what to eat, a question that for most of human history people have been able to answer without expert help. Yet the professionalization of eating has failed to make Americans healthier. Thirty years of official nutritional advice has only made us sicker and fatter while ruining countless numbers of meals.

Pollan proposes a new (and very old) answer to the question of what we should eat that comes down to seven simple but liberating words: Eat food. Not too much. Mostly plants. By urging us to once again eat food, he challenges the prevailing nutrient-by-nutrient approach — what he calls nutritionism — and proposes an alternative way of eating that is informed by the traditions and ecology of real, well-grown, unprocessed food. Our personal health, he argues, cannot be divorced from the health of the food chains of which we are part.

In Defense of Food shows us how, despite the daunting dietary landscape Americans confront in the modern supermarket, we can escape the Western diet and, by doing so, most of the chronic diseases that diet causes. We can relearn which foods are healthy, develop simple ways to moderate our appetites, and return eating to its proper context — out of the car and back to the table. Michael Pollan’s bracing and eloquent manifesto shows us how we can start making thoughtful food choices that will enrich our lives, enlarge our sense of what it means to be healthy, and bring pleasure back to eating.

Pollan’s last book, The Omnivore’s Dilemma, launched a national conversation about the American way of eating; now In Defense of Food shows us how to change it, one meal at a time.

Order Pollan’s book from Amazon here for about $15.00.

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Outdoor practice in Beijing's Temple of Heaven.
Image via Wikipedia

By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

Unfortunately, Wii Fit does not have any Tai Chi training. At least,  not yet. Some of my clients are clammering for a tai chi module for Wii Fit, or even a separate Wii game with Tai Chi. At this time, however, if you want to learn Tai Chi, you’ll have to do it the “old fashioned way,” with a video or DVD.

What is Tai Chi Anyway?

According to the Mayoclinic: “Tai chi, also called tai chi chuan, is a noncompetitive, self-paced system of gentle physical exercise and stretching. To do tai chi, you perform a series of postures or movements in a slow, graceful manner. Each posture flows into the next without pause, ensuring that your body is in constant motion.

Tai chi has many different styles, such as yang and wu. Each style may have its own subtle emphasis on various tai chi principles and methods. There are also variations within each style. Some may focus on health maintenance, while others focus on the martial arts aspect of tai chi.

The result of all this variation is that there are more than 100 possible movements and positions with tai chi, many of which are named for animals or nature. Regardless of the variation, all forms of tai chi include rhythmic patterns of movement that are coordinated with breathing to help you achieve a sense of inner calm. The concentration required for tai chi forces you to live in the present moment, putting aside distressing thoughts.”

Read the entire article about Tai Chi from the Mayoclinic here.

David Carradine‘s AM & PM Tai Chi Workout for Beginners (1999)

One of the highest rankings videos for Tai Chi on Amazon is the David Carradine Tai Chi Workout.

While David Carradine is no longer with us, his Tai Chi routines are preserved on DVD and have great rewview. Plus who wouldn’t want to learn a martial art from an old friend, aka Kung Fu from the old television show of theh same name.

Here’s What Amazon Reviewers Say About David’s AM & PM Tai Chi Workout DVD:

• Both the Chi Engery Workout and this one include Arnold Tayam as the instructor. David Carradine does all the talking and the other students and the instructor follow along.

There are two 1-hour workouts on this DVD. The AM is really called Tai Chi for the Mind and can be done either in the AM or the PM. You work on your Chi Engergy similar to David’s other DVD called Chi Energy Workout. You start out with stretching to warm up your muscles, then you move on to the stances, Tai Chi Ball movements, and The 8 Moves of Chi Kung. You end your practice with Dan Tien Ball Rotation. It is a wonderful way to get in touch with your internal energies and is a very gentle workout for your body.

The PM workout is really called Tai Chi for the Body. Again, you could do this workout any time of day. You start out with stretching, move on to individual stances, and then it is put together in Combination and The Complete Form. I am still working on the individual stances and have begun working on the Combination, which ties all the stances together. I will wait to use the Complete Form segment until I feel comfortable with the movements.

You also get a wonderful meditation with David Carradine. I love his voice and even though it is a still picture on the TV during the mediation, it is okay since your eyes are closed. I lay down during the mediation, but you can also sit in a cross-legged position, or in a chair.

• I bought this DVD because I need to regain some agility and lose some weight. I limbered up after about two weeks. The weight loss will take longer, but I’m in no hurry. It is a good program for someone who has poor coordination and zero athletic ability, and hates to exercise.

• The tape is easier to follow than I expected. Following David Carradine’s voice is very soothing. My doctors have recommended Tai Chi for my arthritis, to help movement but also for the breathing and relaxing capabilities. Don’t get me wrong Tai Chi is difficult to learn because itself is very complex, but the tape is easier to follow than others I have seen.
Read more Amazon reviews here. Order the DVD from Amazon here.

Or go online and learn Tai Chi for free using this online program by Al Simon, here.

Check out this article on Wii Fit Plus and Tai Chi. No,  Wii has not added a Tai Chi module as of yet. But this article does show some Tai Chi moves and suggestions for using Wii Fit Plus to make movements similar to Tai Chi.

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By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

We all struggle with procrastination at times.   I struggle with focus when I am distracted or overwhelmed. Knowing this about myself helps me better prioritize my day and stay on task.  Interestingly, I came across a post linking ADHD to procrastination from the Associated Press. The author, Bruce Ziebarth, offers his tips for dealing with procrastination as an ADHD sufferer. I am sharing a snippet of the article here. If it interests you, click to link below to read the entire article at assocatedcontent.com.

Link Between Adult ADHD and Procrastination

Bruce Ziebarth

by Bruce Ziebarth

Many people procrastinate. People procrastinate for a variety of reasons; sometimes we just do not feel like doing something, sometimes there is something we want to do more, and sometimes we are just being lazy. No matter who you are, you have probably fought with procrastination. For people with Adult ADHD, procrastination is more than an annoying fact.

Adult ADHD is not a simple condition like cancer or diabetes. Adult ADHD is made up of symptoms from many different categories. A person receives an Adult ADHD diagnosis by showing several of the symptoms including trouble with organization, paying attention, finishing a task, etc. These symptoms must also rise to the level of interfering with daily living. Adult ADHD’s broad range of symptoms makes it difficult to address everyone’s needs. However, whether you have Adult ADHD or not, the strategies outlined here will help you identify why you procrastinate and help avoid future procrastination.

Read Bruce Ziebarth entire article on ADHD and Procrastination here.

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Pilsen and Pollution
Image by Señor Codo via Flickr

Bu Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

Normally, I am a big advocate of getting outdoors and getting some fresh air. but not today. The National Weather Service has issued an Air Quality Alert for Chicago today, warning people that outdoor activities like brisk walking and running could make them sick.

According to Pamela Jones of  CBS News:  The problem is tiny particles and they could put the health of people in Illinois, Indiana and Wisconsin at risk. Each particle is less than 2.5 millionths of a meter in diameter. By comparison, a human hair is about 80 to 100 millionths of a meter across, said Brian Urbaszewski, director of environmental health programs for the Respiratory Health Association of Greater Chicago.

But why are pollution levels suddenly higher?

Every day, dangerous fine particulate matter is pumped into the air by cars, trucks, coal-fired power plants, and factories. But on most days, we have wind or rain that moves the pollution away and spreads it out, so it doesn’t stay concentrated at unhealthy levels, Urbaszewksi said.

“What’s happening now is we have a high-pressure system, which basically means that the air is sinking so that all the population is being compressed into the ground and concentrated, and we don’t have any winds today,” Urbaszewski said. “So we’re being forced, essentially, to breathe what we produced.”

“It is pretty rare. Normally we hear about air pollution action days in the summer, but in the winter time there can be higher levels of particulate matter in the air, and the cold weather can cause that,” said Katie Lorenz of the American Lung Association.
Such tiny particles in the air could pose a lot of problems, especially for those with illnesses like asthma or allergies. Doctors say people shouldn’t ignore the symptoms.

Dr. Lindsey Buswell-Cleary of Michigan Avenue Immediate Care says to see the doctor “if you’re having trouble breathing, if you feel like your chest is tight, you can’t fully take a deep breath or you’re having a cough that’s just persistent.”

The Illinois EPA suggests that people try to cut down on pollution during these action days, by carpooling or taking public transportation. And if you have to drive, try running errands in the evening.

Read the entire article here.

For more information, click the links below.

National Weather Service: Air Quality Alert

Partners for Clean Air

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Margarine in a tub
Image via Wikipedia

By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapists, Certified Wellness Coach, ACSM Personal Trainer

Even though my blood pressure is low to normal, I personally tend to avoid margarine and butter, opting for olive or canola oil when I cook with oil at all.  However, in the winter, I do indulge in a small sliver of butter on toast when I am working long hours doing massage or exercising and burning off calories quickly. But to me, a “sliver” of butter is about an 8th of a restaurant sized pad of butter, which is what most people would use! Fruit is the only sugar my body can tolerate.  Most people find that as they eliminate the corn sweetened foods and trans fat foods, real food, vegetables, fruits and whole grains taste much better than they thought.

Health Information World has a great article on reducing high blood pressure by implementing simple changes in your diet.  According to their Medical Conditions blog, Trans Fats and High Fructose Corn Sweeteners are the Frankenfoods of today.

The excerpt below is from their article,  “Simple Steps To Follow To Prevent High Blood Pressure.”

As an important point, two specific processed foods are now obviously linked to obesity and raised blood pressure. They are hydrogenated, or trans-, fats and high fructose sweeteners. These freaks can justly be called ‘Frankenstein Foods’ as examples of science gone wrong.

Trans-fats undergo a process that turns liquid oil into solid fat. We know this substance most commonly as margarine. The features of many of those margarines are no coincidence ; the chemical structure of hydrogenated fat is analogous to plastic. Unnecessary to say, trans-fats don’t happen naturally.

Ironically, margarine and other hydrogenated fats were once promoted as healthy choices to saturated fats. But we know now that natural fats contain trace minerals, amino acids and other nutrients essential to good health. Its hydrogenated fats that are the monsters.

Consumers need to read food labels carefully and treat hydrogenated fats with caution. And if you have raised blood pressure you should avoid them like the plague. Naturally, with extensive coverage of the health dangers of trans-fats this advice may appear old hat. A number of progressive shops and food producers have even taken the first steps to ban trans-fats in their products.

Another known cause of high blood pressure is high fructose syrups. These sweeteners were similarly promoted as healthy choices to the feared cane sugar. Food producers have pulled the wool over the publics eye by stressing the association of the name ‘fructose’ with fruit. Fruit contains fructose but it is in no fashion the same substance as the high fructose syrups, most frequently corn syrup, used in the food industry.

Read the entire article, “Simple Steps To Follow To Prevent High Blood Pressure” here.

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A typical TV Dinner.
Image via Wikipedia

By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

Does eating certain foods make you sick? Obviously foods that are spoiled or have bacteria from sitting unrefrigerated too long can make you ill. However, what about foods that taste good and seem to be ok to eat? Like table salt, fast food and so forth. Recently I had a dear friend find out that his high blood pressure was preventing him from obtaining a lucrative government job. So we went on a grocery shopping mission to find foods he could eat that were healthier and less salty than the packaged and processed foods he accustomed to eating. It truly amazes me how small portions of frozen dinners often contain more fat, salt and calories than a huge pile of steamed veggies and meat!

One of the simplest healthy eating devices I introduced my friend to was the vegetable steamer. Yes, the metal steamer that you can insert in a pot with a little water and steam your veggies for dinner or lunch. Steaming is one of the best ways to cook vegetables. It leaves more of the vegetable’s natural taste,  color and nutrients intact than any other method, and it requires no added fat. If you buy fresh produce like broccoli, and steam it instead of eating a tv dinner, you cut out a whole lot of unnecessary salt added to improve the taste of basically old frozen meat and veggies. You also cut out a lot of fat and other chemicals used to preserve the food and add flavor to what really is an unappetizing dish!

You can  buy a stainless steel veggie steamer from most stores including Target, Kmart, Bed Bath & Beyond or Amazon. The Trudeau Steamer runs about $17.00 at Amazon right now. Link here.

Trudeau Veggie Steamer

Read more on “How to Use a Veggie Steamer” here.

Watch a video on how to steam veggies here.

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By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapists, Certified Wellness Coach, ACSM Personal Trainer

So you are in a hurry and want to grab a quick bite. What’s your best bet calorie for dollar? Men’s Health magazine does such a  great job of explaining which fast food meal selections are better for you with their “Eat This Not That “column. They now made it into a  book.

A sample of the trade off between a few extra cents or bucks and the increase to your fat and calorie consumption from the Men’s Health article, “4 Must-Know Restaurant Secret’s,” By David Zinczenko, with Matt Goulding –  here.

Here’s exactly how expensive it really is whenever you go for the “bargain”:

  • 7-Eleven: Gulp to Double Gulp Coca-Cola Classic: 37 cents extra buys 450 more calories.
  • Cinnabon: Minibon to Classic Cinnabon: 48 more cents buys 370 more calories.
  • Movie theater: Small to medium unbuttered popcorn: 71 additional cents buys you 500 more calories.
  • Convenience store: Regular to “The Big One” Snickers: 33 more cents packs on 230 more calories.
  • McDonald’s: Quarter Pounder with Cheese to Medium Quarter Pounder with Cheese Extra Value Meal: An additional $1.41 gets you 660 more calories.
  • Subway: 6-inch to 12-inch Tuna Sub: $1.53 more buys 420 more calories.
  • Wendy’s: Classic Double with Cheese to Classic Double with Cheese Old Fashioned Combo Meal: $1.57 extra buys you 600 more calories.
  • Baskin Robbins: Chocolate Chip Ice Cream, Kids’ Scoop, to Double Scoop: For another $1.62, you’ve added 390 calories.

Want the Eat This, Not That info but don’t want to carry around a book. Men’s Health has a solution for you: the new Eat This, Not That iphone app. Check it out here.

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