By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer
Check out this video from Dr. Mark Rosenberg, DC, chiropractor from Howtostretch.com. This particular video explains anatomy and stretching for stiff necks.
Posted in Health and Wellness | Leave a Comment »
By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer
I first gave up dairy products at the suggestion of an acupuncturist/OMD that was treating my sinus issues. She told me that dairy could contribute to mucus production. However, research has not shown that to be the case. To read the latest research on milk and mucus production, check out this study from the Journal of the American College of Nutrition, Milk Consumption Does Not Lead to Mucus Production or Occurrence of Asthma.
A glass of some kind of milk. Image from Wikipedia
Many people are lactose intolerant and have had to find alternatives to cow’s milk. I now drink rice milk since I found out my family is prone to high cholesterol and rice milk has no cholesterol. I love the taste of rice milk, but I want to make sure I am getting my nutritional needs met. So I did some digging and found great info on rice milk and all milks in general and thought I’d share my results with my loyal readers!
Nowadays, you can find rice milk, soy milk, coconut milk and even almond milk in stores like Whole Foods Markets and in many national grocery chains. Goat’s milk is available nowadays as well as some Sheep milk yogurt products. How do the different types of “milk” stack up nutritionally? This article from MSNBC, The skinny on milk nutrition: Cow, goat, rice or soy?, by Maureen Soloman, compares the nutritional aspects of these milks.
Over at Fitsugar, I found this short article, Mooooove Over Cow’s Milk: Soy and Rice Milk Explained, comparing soy milk to rice milk. I take issue with the claim that rice milk uses sugarcane syrup as a sweetener (mine uses rice or rice syrup) but other than that, it’s a nice short primer explaining the differences between two forms of milk for the lactose intolerant. For more info on rice milk, here is a great post on the Pros and Cons of Rice Milk. from Fitday.com as well as a great post on Milk Vs Rice Milk, info differentiating the benefits of soy versus rice milk and rice milk versus almond milk.
I also prefer goat’s milk yogurt to cow’s milk yogurt, mainly for its tangier taste. Then I found that goat’s milk is actually more nutritionally beneficial than cow’s milk as far as digestive and metabolic use of iron, calcium, phosphorus and magnesium. Researchers found that goat’s milk helps to prevent ferropenic anaemia (iron deficiency) and bone demineralization (softening of the bones). Check out info on that study at Science Daily here.
Although rice milk provides less protean per serving (1 g versus cow’s milks whopping 8 grams), rice milk doesn’t have any cholesterol, and enriched versions are fortified with calcium, A, B12 and D vitamins and taste a lot like cow’s milk.
Check out nutrition data for both skim milk and Enriched Rice Dream rice milk by reading their nutrition labels. Skim milk is lower in calories, carbs and higher in protean. Enriched rice milk is higher in phosphorous (15% for rice milk, 0% for skim milk), Vitamin B12 (255 of RDA in rice milk, none in skim milk) and fat (1.5 grams high in fat). Skim milk is slightly higher in Vitamin c (4% of your RDA versus rice milk’s 0%), and higher in sodium (105 mg for rice milk, 130 mg for skim milk). Rice milk is slightly higher in calories too (120 original, 130 vanilla to skim milks 9- calories).
Skim milk nutrition label here.
Enriched vanilla rice milk (My personal fav) Rice Dream nutrition data here. Original enriched rice milk from Rice Dream nutrition data here.
Posted in Health and Wellness, Nutrition | Tagged almond milk, coconut milk, cow's milk, dairy products, goat's milk, lactose intolerance, milk, rice mlik, soy milk | Leave a Comment »
Image via Wikipedia
By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer
A recent study, Changes in Diet and Lifestyle and Long-Term Weight Gain in Women and Men, published in the New England Journal of Medicine led to some not so shocking conclusions:
Over a 4-year period, weight gain was most strongly associated with:
• potato chip intake (1.69 lb)
• potatoes in general (1.28 lb)
• beverages sweetened by sugar (1.00 lb)
• red meats (unprocessed: 0.95 lb, processed: 0.93 lb).
And to support what nutrition experts have been saying for years now, weight gain was reduced by those that ate more of the following foods:
• vegetables (−0.22 lb)
• whole grains (−0.37 lb)
• fruits (−0.49 lb)
• nuts (−0.57 lb)
• yogurt (−0.82 lb)
While this is not earth shattering news, it is important research. For one thing, the study compared weight gains over a 4-year period. This means that weight gain is likely not caused by seasonal factors and is more likely accounted for by actual types of foods participants ate. In addition, the study gives further support to the adage that we should eat our vegetables, add a little colon caring yogurt to our diets and cut down on red meat and potatoes.
The study also found support for the other well known adage: Exercise helps you reduce or maintain weight loss. According to the study, “Other lifestyle factors were also independently associated with weight change (P<0.001), including physical activity (−1.76 lb across quintiles); alcohol use (0.41 lb per drink per day), smoking (new quitters, 5.17 lb; former smokers, 0.14 lb), sleep (more weight gain with <6 or >8 hours of sleep), and television watching (0.31 lb per hour per day).”
Link to the full article about the study here.
Take this short fun quiz to test your own knowledge of nutrition facts here.
Posted in Health and Wellness, Nutrition | Tagged Diet (nutrition), Potato, Potato chip, red meat, The New England Journal of Medicine, Weight gain, weight loss | 1 Comment »
Want to relax? Check out this short relaxation video on You Tube from Paul Collier. Link here.
Posted in Health and Wellness, Stress Management | Tagged Paul Collier, relaxation, You tube | Leave a Comment »
By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer
They are at it again–trying to help make Chicago citizens healthier! On Friday, August 26thBuilding a Healthier Chicago is teaming up with Macy’s on State to present “Good Health is Always in Fashion,” a day of family fun and promotion of healthy living! The event aims to highlight good nutrition, physical activity, and local and national health organizations working toward wellness promotion.
Celebrity Chef Tom Douglas will appear in the 7th floor Culinary Studio for a Fresh, Innovative and Tasty (FIT) cooking demonstration at 12:00 noon, and other chefs will prepare wellness-oriented fare throughout the day. Macy’s beautiful 7th floor event space will be open to Building a Healthier Chicago stakeholders to offer fun and interactive family activities from 11:00 am – 2:00 pm.
WOMAN Activity Tracker
Activities: The WOMAN Activity Tracker is the year-round equivalent of the WOMAN Challenge, an online, interactive physical activity program that encourages women and girls to get active. Participants have the opportunity to record their activity and measure their progress towards physical activity goals.
Participants: The tracker is designed for women and girls – but men and boys are welcome to participate as well.
Location:Nationwide
Sponsor:U.S. Department of Health and Human Services, Region V Office on Women’s Health
For more information: Visit the website
President’s Challenge
Activities: The President’s Challenge gives participants extra motivation to be physical by allowing them to earn special Presidential awards recognizing their accomplishments. The Challenge takes staying active into everyday life. A series of programs designed to help improve everyone’s activity level are available on the website. A minimum of 30 minutes of exercise, 5 days a week is the goal.
Participants: Everyone is welcome.
Sponsor: The President’s Council on Physical Fitness and Sports
For more information: Visit http://www.presidentschallenge.org/
Healthier Life Steps™ Program
Activities: This program provides background information and tools to help physicians support their patients’ efforts to change four key health behaviors: diet, physical activity, alcohol consumption, and tobacco use. Toolkits and materials for physicians and patients are provided.
Participants: Physicians and medical professionals.
Sponsor: The American Medical Association
For more information: Visit www.ama-assn.org/go/healthierlifesteps
And for Worksite Wellness News click here.
Posted in Fitness, Health and Wellness, Nutrition | Tagged American Medical Association, BHC, Building a Healthier Chicago, Macy's, Physical exercise | Leave a Comment »
By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer
We took a nice long hike this past weekend at Blackwell Forest Preserve. Although it was hot, we were able to hike along meadows, in the coolness of a few forests and along Silver Lake and the McKee Marsh.
Map of Southern section of Blackwell Forest Preserve. image by J. Porys.
Map of Northern section of Blackwell Forest Preserve. Image by J.Porys.
According to the DuPage Forest Preserve Site: The Blackwell Forest Preserve in Warrenville is located on land that the retreating Wisconsin Glacier shaped 12,000 to 15,000 years ago. The glacier’s meltwaters left behind much of the soil that covers DuPage County today. After the glacier’s retreat, savannas with widely spaced oak trees formed on the higher ground while the lower-lying ground became home to marsh and prairie plants.
McKee Marsh. Image by Sue Shekut.
And we found out that the 13,000-year-old skeletal remains of a wooly mammoth were found within the marsh area many years ago.
Woolley Mammoth remains found in Blackwell Forest Preserve area. Image by Sue Shekut.
Blackwell offers boats for rent and has many campgrounds of Youth activities and family camping and picnicking events.
Rent a boat at Silver Lake in Blackwell and enjoy the day! Image by Sue Shekut.
You can rent canoes, kayaks and rowboats for use on Silver Lake by the hour or the day at Blackwell’s boat-rental area. Oars, paddles and personal flotation devices are provided for rentals only and cannot be rented separately for use in private watercraft.
The boat-rental area is open weekends from the beginning of April through the end of September from 8 a.m. until sunset. From Memorial Day through Labor Day, it is also open Mondays through Fridays from 11 a.m. until sunset.
Boats for rent in Silver Lake in Blackwell. Image by Sue Shekut.
There is no swimming allowed in Silver Lake though and I wouldn’t want to swim in it.
The fish can swim all they want but not us humans in Silver Lake! Image by Sue Shekut.
It’s too full of algae!
Future biodiesel source in Silver Lake? Image by J. Porys.
Still the cool lake water did provide us with some relief from the heat. Any many happy boaters paddled along the still lake waters the day we hiked there.
Silver Lake in Blackwell Forest Preserve. Image by Sue Shekut.
It’s OK to fish in Silver Lake where you can catch bluegill, catfish, crappie, largemouth bass, northern pike, rainbow trout and walleye.
Fishing at Silver Lake. Image by Sue Shekut.
After Hiking a few miles in the hot sun, the forest provided welcome cool relief! Image by Sue Shekut.
Blackwell Forests offer a visual cornicopiia of colorful berries! Image by J. Porys.
As the sun began to set, Silver Lake became Mirror Lake in Blackwell. Image by Sue Shekut.
Posted in Fitness, Health and Wellness, Nature and Stress | Tagged Blackwell forest preesrves, boat rental Chicago, canoeing, Dupage Forest Preserves, HIking in Chicago | Leave a Comment »
By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer
Image by Sue Shekut
Flowers make me feel better, more relaxed and give my overworked mind a rest from planning, analyzing and overall thinking. I send flowers at times to say I am thinking of you to those recovering from illness or for holidays and birthdays. My garden has some very pretty flowers and I can tend to them for a nature fix every day!
Tell me, what do flowers do for you? How do they make you feel?
For an article on the Therapeutic Effect of Flowers, click here.
Posted in Health and Wellness, Nature and Stress | Tagged Flower, mood elevation, relaxation, soft attention, stress relief | 1 Comment »
By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer
Over the 4th of July weekend, I went “on vacation”..only 30 miles from home! I went to the Itasca Westin off the 290 and Thorndale and had a very relaxing time with my family. (Note: for business travelers that like to stay fit on the road, the Itasca Westin is a wonderful “home-away-from-home,” too.)
Itasca Westin-All lit up and ready to book your visit!
First off, the Westin is located in a large industrial park with multiple ponds, water fountains and hiking/walking trails.
Looks like Florida! But it's Itasca, Illinois
The Westin is adjacent to a super nice health club that sports a large swimming pool, ample sized hot tub, raquetball courts, tennis and basketball (indoor and outdoor) courts, cardio equipment and strength training gear. Oh and boxing equipment!
Pool inside Northwest Athletic Club adjacent to Westin in Itasca, IL
The Westin rooms are all lovely and spacious with super comfy Heavenly beds.
A whole lot of relaxing goes on in these Heavenly beds!
This hotel turned out to be a great place for our mini-family reunion. And late at night, walking along the trees, ponds and water fountains, we felt safe and secure, much safer than walking along the Chicago Lakefront!
No it's not Close Encounters! It's a view of the fountain behind the Westin at night!
Sure, Itasca is no Lake Geneva, there are no speed boats, no long motorcycle runs and no ice cream parlous. But for a quiet romantic get away or just a place to relax and “get away from it all” for just a few days, Itasca is worth visiting.
Walking paths abound around the Westin with bridges over waterways and swans and ducks
Several weddings took place at the Westin while we were there but somehow we managed to get rest and enjoy the beautiful flowers left over from the night before!
The Banquet for an Indian Wedding took place in the main hall so we got to see the lovely decorations!
The hotel staff let me father take some of the flowers from the weddings for our family party. Recycling versus throwing them out!
"Recycled" flowers in our suite!
And if you just want to walk the grounds without staying at the hotel, that’s fine! As far as we could tell, walking around at about 11pm at night, there is no curfew for night walks. During the day, you can see the ducks and other birds swimming and enjoying the ponds and waterfalls. And there is ample parking-no city of Chicago meters to feed. Check it out the next time you want to go for a walk in the (industrial) “park.”
Note: Neither Working Well Massage nor myself, Sue Shekut, has any affiliation with the Westin. The latest AMTA-IL Annual Conference was held there and I’ve done a few chair massage events there in the past. As a guest of the hotel, I found that some of the font desk staff were really not nice. Others were very helpful . That’s the case in many hotels–staff responsiveness varies. I found the policy of charging $9.99 per day for Wifi access excessive (what hotel charges for Wifi these days?!). Rooms do not come with microwaves or mini-fridges standard–you have to order them and there is a limited supply. But location wise the hotel is a nice place to go for a short get-a-way. Just pack a cooler with ice and enjoy the health club pool and hotel grounds.
Posted in Health and Wellness, Nature and Stress, Stress Management, Workplace Wellness | Tagged business hotels in Chicago, Fountain, Health club, Itasca Westin, Lake Geneva, Westin Hotels | 1 Comment »
By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer
There is something restorative about sitting back on a nice summer day and watching the clouds go by. It’s relaxing, it let’s your mind wander and let’s you relax your body as well.
If you can’t get outside, I am sharing a great cloud pic with you for inspiration. Enjoy!
Heavenly Clouds
Posted in Health and Wellness, Nature and Stress, Stress Management | Tagged Clouds, Recreation, relaxing | Leave a Comment »
Image via Wikipedia
By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer
Recently I’ve been running into more and more stories about vitamin D deficiency-in the U.S.! One friend of mine was feeling so low energy and lethargic that he though he was depressed. Then he got a physical exam and found out he was Vitamin D deficient–even though he eats very healthy and loves the sun. A few weeks of taking Vitamin D supplements later, and he was functioning better than ever. He said finding out he was Vitamin D deficient may explain why he gets so low energy and depressed in the less sunny winter months. (According to Dr. Carrie Bearden from everydayhealth.com, low levels of vitamin D can also cause symptoms of depression, fatigue and sleep disturbance!)
But did you know Vitamin D deficiency can also cause trouble with your bones density?
According to the National Osteoporosis Foundation, your body requires vitamin D to absorb calcium. Kids need vitamin D to build strong bones. Adults need Vitamin D to keep bones strong and healthy. Thus when people do not get enough vitamin D, they can lose bone density along with other effects. Studies show that people with low levels of vitamin D have lower bone density or bone mass. They are also more likely to break bones when they are older. There are three ways to get vitamin D:
There is a test to determine if you have a deficiency in Vitamin D. It’s called 25-hydroxyvitamin D and is used to determine if bone weakness, bone malformation, or abnormal metabolism of calcium (reflected by abnormal calcium, phosphorus, PTH) is occurring as a result of a deficiency or excess of vitamin D.
Discuss with your healthcare provider whether you should have your 25-hydroxyvitamin D tested,( which is also written as 25(OH)D). This test should not be confused with a test for 1,25-dihydroxy-vitamin D.
The National Osteoporosis Foundation has a great info about Vitamin D and bone loss here.
This article from the Guardian talks about how Vitamin D deficiency is on the rise.
Science Daily has this to say about Vitamin D deficiency.
And even the Huffington Post weighs in on Vitamin D loss with this article, Why you are not getting enough vitamin D. apparently Vitamin D is an important cancer inhibitor, immune system booster and mood lifter! This is a fantastic article and really covers in detail why Vitamin D is so essential, how to get your levels tested, how to supplement (The only active form of vitamin D is vitamin D3 –cholecalciferol–according to Dr Mark Hymen, author of the article).
Posted in Health and Wellness | Tagged Bone density, Bone health, Cholecalciferol, Hypovitaminosis D, National Osteoporosis Foundation, Vitamin D, Vitamin D deficiency | 3 Comments »
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