How did you come to this line of work? What is your specialty?

I discovered alternative therapies in my early twenties when I was diagnosed with panic and anxiety disorder.  I didn’t respond to traditional treatment (prescription medication) so I felt compelled to find other methods to alleviate my symptoms.  Within two years of taking a homeopathic remedy recommended by a classical homeopath, my symptoms resolved without any side effects.  If you’ve ever had a panic attack, then you know you’ll do whatever it takes to make sure it never happens again.  The healing experience was so profound for me that I decided to study homeopathy so I could help others.  And then I was off and running studying other areas to round out my expertise.  My practice is focused on women’s health because women are the gatekeepers of the family and more likely to look after their health and their family’s.

What is your favorite part of your work?

My favorite part of my work is guiding my clients to make small changes and that create lasting results.  They gain momentum with each new healthy habit they create for themselves.  Watching them thrive as they strengthen their well being is very rewarding.

Who is your ideal client?

My ideal clients are women between the ages of 30 and 65.  They’re motivated to make changes and are looking for a wellness accountability partner.  They may or may not be on prescription medications.  They want more energy and vitality and they want to feel like they’re in the driver’s seat rather than being dragged around from one task to the next.

What are the benefits clients experience as a result of working with you?

When my clients work with me, they learn how to take care of themselves so that long after our sessions are over they’re able to stay on track.  Each program is tailored especially for them ~ there’s no cookie cutter, one size fits all program.

What are your healthy living habits? What activities do you participate in to stay fit and healthy?

I exercise five to six days a week.  I really need it.  When I don’t exercise regularly my stress levels tend to go up and I feel out of sorts.  Sometimes I walk my dog, do yoga stretches or I’ll pop in a strength training DVD.  I try to listen to what my body wants and do whatever fits my mood.  I also upgraded my “junk” food.  I buy raw, organic chocolate for when I want something sweet and limit myself to a small chunk rather than the whole bar.  And I do a food based detox twice a year to help break any bad habits I may slip back into, especially after the holidays.

When not working, how do you spend your time?

I love to read, and I’m a big fan of audio books.  I go to the library a lot and take out audio books for my daily commute.  It’s one of the most sane things I do for myself.  I’m probably the only person in a traffic jam that doesn’t really care because I’m being entertained!  Another thing that I love is puttering around my yard during the Spring and Summer.  I mostly have flowers, but this year I plan to plant some vegetables because we had a few trees taken down and now have enough sun for them to grow.  I’m really looking forward to that.

What trends or changes do you see in the future of the health, fitness and wellness industry and how do you think that will affect your business and/or your clients?

I’m seeing signs of the natural health industry starting to become more mainstream.  A good measurement of that is the commercials on TV.  It’s incredibly expensive to advertise on the television, and we’re starting to  see a trend for more natural products and services.  Consumers are becoming more educated on using natural products and their demand for better quality of care is starting to drive the supply.  It’s really gratifying to know that the holistic health field is finally receiving the recognition is truly deserves.

What else do you want readers to know about you/your work?

When I work with someone, I want to create a relationship that’s built on trust.  It’s not like a doctor’s office where you wait forever in the waiting room and then get 15 minutes of the doctor’s time.  We spend about an hour together to discuss everything that’s pertinent to their current health concern.  My clients have an opportunity to get to know me so that they feel comfortable sharing their personal history.  It’s all about connecting.

Have questions for Kat or think what she offers might help you or someone you know? Get in touch with her:

Kat Ogar
Health Coach and Owner  Infinite Health & Wellness
51 Mill Street, Suite 8, Hanover, MA  02339
Email : Kat@YourInfiniteWellness.com

Phone: 617-678-4088

Web: www.YourInfiniteWellness.com

Facebook: www.facebook.com/InfiniteHealth

I recently interviewed Dr. Lisa Lewis, owner of Cohasset Family Chiropractic, about her practice and the benefits of chiropractic care. The full interview will be available soon. In the meantime, Dr. Lisa was kind enough to share the following wellness tip with us.

In this 2 minute video Lisa offers tips to avoid what she calls “mouse arm” in order to keep pain and tension out of your neck and shoulders.

Remember, these videos are for fun and informational purposes only. See a doctor for professional advice before starting any health program.

Enjoy!

Having trouble viewing this video? Click here.

How did you come to this line of work?

I have always been fascinated with the human body and how it works. I also LOVE getting massages. I came into this field because I truly believe in taking care of your self in a natural, holistic way. Massage seemed like a natural fit. I love my work and I get to help people.

What is your favorite part of your work?

I get to help people both physically and mentally. Hearing a client tell me they feel great at the end of their massage is the best compliment. And to be honest, giving a massage is relaxing for me, too. I find it peaceful.

Who is your ideal client?

My ideal client is the individual who listens to his or her own body, and understands the importance of good health. They make taking care of their body a priority.

What are some of the benefits clients experience as a result of working with you?

Clients tell me they feel more relaxed and rested, feel less pain, and that they love taking time to refresh. People leave my office feeling better than when they came in.

What are your healthy living habits? What activities do you participate in to stay fit and healthy?

You mean besides a regular massage?! I run and practice yoga. In June I’ll participate in a 50 mile bike ride challenge. I make it a priority to stay active and enjoy spending time outdoors.  I’m also a hundred percent Italian, so I love eating. I try to stay away from foods and activities that slow me down or in general don’t feel good. I also try to meditate for at least 10 minutes each night.

When not working, how do you spend your time?

Most of my spare time is spent with my family, especially my nieces and nephew. I also love going to concerts with my friends. We’re always looking for new and delicious restaurants. (Have some ideas? Email me!)

What trends or changes do you see in the future of the health, fitness and wellness industry and how do you think that will affect your business and/or your clients?

I think that people are becoming more proactive about keeping their bodies at optimum health. Massage therapy is also becoming more accepted in western medicine and doctors are recommending it more to their patients. I’m hoping that in the future massage therapy will be covered under health insurance. If that happens, we will see a huge increase in the massage therapy business because clients won’t have to pay out of pocket. That means they’ll be able to come more often!

What else do you want readers to know about you/your work?

Massage therapy is the absolute best thing you can do for yourself (I realize I may be a little biased!).  A lot of times people aren’t comfortable with themselves and don’t want to be touched because they are insecure. I just want everyone to know that there is no judgment at all at Body Benefit Massage Therapy. All are welcome. I’d love to help you feel better!

 Have questions or want to make an appointment with Lauren? Contact her:

Lauren Federico

Owner and Massage Therapist, Body Benefit Massage Therapy

40 Pearl Street, Braintree MA

email: bodybenefit@yahoo.com

Web: www.bodybenefitmassage.com

Facebook: www.facebook.com/bodybenefitmassagetherapy – for tips, information and conversation about massage and healthy living!

It’s 3:00 in the afternoon and it’s happening again. The midday slump. If you could crawl under your desk and and take a nap you would. But this is the real world.

There are ways to keep yourself energized without using artificial stimulants. Caffeine, sugar and cheap carbs are like being on a train that’s running out of track. Sooner or later it all comes to a crashing halt.

So what can you do?  The following is a short list of ways to stay refreshed the next time you feel like crawling under your desk and taking a nap.

• Add Protein. Protein increases mental alertness because it contains an amino acid that elevates the brain chemicals dopamine and norepinephrine. Eat both plant and animal-based protein throughout the day (example include an egg or high-protein cereal for breakfast, 10 almonds mid-morning, salad with chicken or fish for lunch and a cup of plain Greek yogurt with raw honey mixed in for an afternoon snack).

• Natural light. With the right light you’ll have lots more energy. Take a brisk early morning walk or use your lunch break to get outside and soak up the sun’s natural light. Sunlight is a natural source of Vitamin D3. It not only increases your energy, sunlight improves your mood.

• Breathe deeply. Maximize your oxygen intake to invigorate your cells. Take the stairs, go jogging, try a yoga class or just practice breathing by inhaling into your belly then exhaling slowly.

• Drink green tea. It boosts energy naturally, is rich in anti-oxidants and known for lowering bad cholesterol, increasing good cholesterol and inhibits the growth of cancer cells.

• Stay hydrated. Dehydration causes fatigue. Ideally, drink half your weight in ounces (preferably water) every day.

Your turn: What are your tips for increasing energy during the day?

FREE SEMINAR: WORK SMARTER, NOT HARDER WITH KAT OGAR

Want more tips and information about how to boost your energy, feel better and get more done? Join Kat on May 23, 7pm as she shares more tips to boost your energy, manage your weight and feel great during the day in a FREE seminar presented by Healthy South Shore and SouthField in Weymouth. Click here for more information or to register.

ABOUT KAT OGAR

Kat Ogar is a health coach and owner of Infinite Health and Wellness in Hanover. She works with women who want to improve health, boost energy and feel great all day. Find Infinite Health and Wellness on Facebook.

The town of Weymouth is doing just that through their Healthy Wey program. I recently spoke to Val Sullivan, Community Health Program Coordinator for the town and manager of the Healthy Wey program about their efforts to create a healthier Weymouth.

The goal of Healthy Wey is to connect residents to local parks and resources. (Similar to the mission of Healthy South Shore!) Weymouth was lucky to be one of 10 pilot communities for Mass in Motion a program that stems from Governor Patrick’s office.

You can listen to the full interview (approx 15 min) or read interview highlights below.

How Healthy Wey Started

In 2002 the town conducted a community health study with the John Snow Institute. Based on findings the town has been working to address the issues that surfaced in the study.

The Mayor invited the health advisory board to identify steps to address the identified health issues. The first recommendation? Hire a community health program coordinator.

Val came on board and after a year working with health advisory board attended, along with 8 others from the town, the Mass Forum for Creating Healthier Communities. This program allowed Val and the team to learn the skills they needed to create a healthier Weymouth. Healthy Wey became an official town initiative.

Shortly before Val started, the town created a buzz with a friendly health and fitness competition between the fire and police departments. The community started talking about health and wellness and the Healthy Wey tagline was created.

Current Healthy Wey & Mass in Motion Projects

• Build partnerships to increase access to healthy food and opportunities for physical activity
• Put policies in place within the town that encourage healthier food choices. For example, encouraging healthy meal and/or snack options at town sponsored meetings.

Although Val has been teased about serving in the role of “food police” overall, the reaction to this policy has been favorable. The town is simply suggesting healthier alternatives, not requiring them.

South Shore Hospital, the largest employer in the town is now looking to implement a similar policy.

Note: this is a very simple way to bring health and wellness into the workplace. Be mindful of the food served at company meetings

What about plans to address physical activity?

The town is working on the open space master plan to include Healthy Wey goals. Last year they passed a resolution that as new plans are made for building and land, the Healthy Wey program and goals must be considered during development.

Note: May is Weymouth on the Move month in an effort to raise awareness of the importance of physical activity and get people moving more. The town also supported a walk to school day early in the month

What benefits have you experienced since the launch of Healthy Wey?

The town partnered with Olympia Pizza in Weymouth to pilot a new menu. Working with dietitians out of South Shore Hospial, they created 4 low-calorie menu choices, which according to the owner of Olympia has been very successful. Not only are customers appreciative of choices, other restaurants are now asking how they can get on board, too.

The town also partnered with local grocery store’s to include food labels on the shelves within the store providing more information about the product and health benefits to customers.

What tips do you have to folks listening who are trying to create a healthier home, work or community environment.

• Start by checking out your local farmer’s markets (Weymouth starts late June)
• Check with local grocer’s a lot of them offer information about products allowing customers to make informed decisions.
• In general keep an eye out for local businesses creating products that focus on improving health and well-being.

For more information about Healthy Wey and how to get involved visit the town of Weymouth website

Weymouth.ma.us/healthywey

Listen to the podcast:

Your turn: Does your town have a health and wellness program to improve the well-being of it’s residents? We’d love to hear about it!

According to the website Stress.org, stress-related costs in the US amount to more than $300 Billion per year including health care, turnover, lost productivity, absenteeism and presenteeism (when employees show up for work but are focused on their illness or other personal issue rather than on their work responsibilities).

According to the APA 2011 Stress in America Study, money (75%), work (70%) and the economy (67%) continue to be top sources of stress. Other sources include: relationships, family responsibilities, family health problems, personal health concerns, job stability, housing costs and personal safety.

Stress vs Burnout

Six years ago I left the corporate world because of stress and burnout. I became disengaged and lacked the focus I needed to keep productivity up. As a self-employed professional the tendency towards stress and burnout doesn’t go away. It’s easy to think about work 24 hours, 7 days per week.

Whether you work for yourself or a larger organization, maybe you can relate.

How do you know if you’re stressed versus on the road to burnout? Below is a short list of symptoms you might experience.

BURNOUT: Disengaged with your work vs. STRESS: Tendency towards over-engagement with work

BURNOUT: Lose motivation and hope vs. STRESS: Low energy

BURNOUT: Detachment and depression vs. STRESS: You might feel anxious

BURNOUT: Emotional distress vs. STRESS: Physical response

When you or your employees are stressed and not effectively managing it, you may notice:

• A lack of focus, energy, and confidence
• Increased absenteeism and presenteeism
• Increased workplace conflict (conflict in the workplace is sometimes associated with depression)
• Decreased productivity, effectiveness and engagement
• Increased health issues (blood pressure, emotional well-being

On the flip side, with effective stress management tools in place you may experience:

• Increased health, focus and productivity
• Increased creativity and problem-solving ability
• Increased dedication and commitment towards your goals
• Ability to relate well to others

How to Manage Your Stress Before Your Stress Manages You

Managing stress and avoiding burnout doesn’t necessarily require a lot of time and/or resources. Simple steps will get you on track to feeling better and improving productivity during the day.

Below is a short list that I use personally and share with audiences to avoid burnout, re-energize and re-focus, even when short on time.

• Tune in. I like to journal. It’s a low-risk way to release my thoughts and feelings without sharing them with others. (Sometimes I share, sometimes I don’t want to share). A recent journal entry looked something like this: TIRED TIRED TIRED TIRED. That caught my attention. I needed to tune in to that message and recognize the need for a break. How can you tune in to your needs more during the day?

• Deep breathing. To settle your thoughts, relax your heart rate, and slow things down before you speed up again. This is the easiest way I’ve found to relax during the day. 3-5 deep breaths is sometimes all you need to feel better. What strategies work for you to relax and re-energize during the day?

Having trouble viewing the video? Click here.

• Take a vacation day (Or maybe you have 15 minutes). Unplugging is hard. Start small. Maybe you take 10 minutes during your day without checking email or voice mail and spend time on you – take a walk, get some fresh air, drink some water. How can you spend a few minutes each day taking care of you?

• Get some exercise. It’s easy to forgo exercise thinking you have so much to do. Truth it, those moments when you feel short on time are when you need a break the most. Boost your energy and creativity with a walk, some simple stretching, or your favorite dance moves. Move your body. You’ll rest your mind, boost your energy, and improve your mood (Exercise releases endorphins, the “feel good” chemicals in the body.) How can you bring more movement into your day?

• Get help. If the strategies above do not help, consider seeking medical attention, coaching or counseling to talk through some of the issues you’re experiencing and learn appropriate strategies for you. You don’t have to go through it alone. Companies often offer EAP (Employee Assistance Providers) services that include individual consultations that are confidential and no fee. What support do you need to relieve stress and avoid burnout at home and at work?

You are a motivated individual. Give yourself permission to slow down (even for a few minutes) once in a while to stay on track, healthy (physically and mentally) and effective personally and professionally.

Your turn: How do you avoid work related stress and burnout? What strategies work for you?

In this stretch break, I guide you through Eagle Arms, a nice stretch for the shoulders and upper back and a great way to relieve tension in your upper body. You don’t even have to leave your chair! Modification is shown.

Disclaimer: Not all poses and exercises are suitable for all populations. If you have neck, shoulder, back or other issues, and are unsure whether this pose is appropriate, please consult your physician before starting this or any exercise program.

Having trouble viewing this video? Click here.

You can listen to the full interview (about 15 minutes) or read highlights below.

Enjoy!

HSS: Ruth, can you tell us your motivation for starting Creature Good?

RUTH: I experienced severe grief that led to depression in my own life. On a whim I decided to adopt a dog. I was looking for a reason to get out of bed. I figured with a dog I’d have to feed and walk him. What I got was so much more.

Ruth Hegarty and her dog Jake

HSS: Is he a trained therapy dog?

RUTH: No. He is a rescue dog who was living on the streets. Not house trained, about 40 lbs and 8 months old.

HSS: You got a dog, he helped you feel better and you decided to bring this to other people?

RUTH: Yes. Like I said, I thought I’d have to feed him and walk him and that those activities would help take my mind off my troubles. What I got from him though was unconditional love and perhaps more importantly unconditional acceptance.

I formed Creature Good to offer that experience to others who don’t have permanent access to pets. They might live in a place that won’t allow pets, they may not have the finances needed to care for a dog or they may not, emotionally, have the energy needed to care for a dog.

HSS: Are the dogs you work with trained?

RUTH: Yes. They are Certified Good Citizens. Any dog that is comfortable around people and noises is eligible to apply for certification. We interview dogs to make sure they are well-suited for the type of therapy we provide. Any average dog with a proper temperament may become a therapy dog.

HSS: If I hear you correctly, if I, for example, had a dog, he could potentially become a therapy dog.

RUTH: Yes. Our dogs are always accompanied by a human companion.

HSS: What is the process to get your dog certified?

RUTH: If you are interested, in getting your dog certified you can contact me for additional information and resources to guide you through the process: ruth@creaturegood.org

HSS: Do you only work with dogs?

RUTH: Right now yes. As we grow we may begin to include other pets like cats, rodents and birds. Reptiles – snakes and lizards – aren’t usually a good fit as therapy pets.

HSS: Who is eligible for this type of therapy? Do you work with certain populations?

RUTH: Our services are open to anyone. We are small and a new 501c3 located in Cambridge. Currently we service that general area. As we grow, we expect to expand geographically. We visit people in their homes, we are at local events and work with local support groups.

HSS: What about the average pet. Can you get benefits if your dog isn’t certified?

RUTH: Yes! Physiologically pets can help lower blood pressure, aid in healing and release endorphins. When you hold a puppy the same chemicals are released as when you hold a baby. Socially dogs get you active and outside – they need to be walked. You benefit by getting outside, doing something good for another living being, doing something good for yourself and getting fresh air.

Final thoughts:

• Stay in touch by visiting their website www.creaturegood.org and sign up for the monthly newsletter that includes tips and articles to help you bond with your pet as well as heal emotionally. You’ll also find out about upcoming events and volunteer opportunities.

• Volunteer – maybe your dog will make a great therapy dog or you want to help spread the word by participating as a volunteer at events. For more information contact Ruth at ruth@creaturegood.org

• This is a complimentary option to traditional therapy and not meant to be stand alone. Creature Good often works with/partners with counselors.

• Ruth’s tip: If you have a pet, play with it, care for it and be mindful about how you treat your pet and how your pet treats you.

Want to learn more about Creature Good?

Ruth Hegarty, Creature Good

Visit them online: www.creaturegood.org

“Like” them on Facebook: facebook.com/creaturegood

Contact Ruth directly – ruth@creaturegood.org

Did you resolve to lose weight this year? As we start May, how are you doing?

If you are confused with the variety of nutrition and “diet” information available, I want to keep things simple. As you plan your meals, consider adding foods that contain the following three known and natural weight loss aids. These three nutrients fit nicely into any fat blasting meal plan. Remember, weight loss and keeping it off is about a solid nutrition and fitness plan that is followed consistently.

Calcium

Not only does calcium help keep our bones strong, research continues to show that dairy sources are also effective in accelerating fat loss. Calcium works with other nutrients found in dairy to promote the fat burn.

Milk is a great source of calcium. Not only does it help bone health, a 2010 study found that drinking fat-free milk after strength training and again one hour after a workout stimulated fat loss greater than those who did not.

Can’t drink or don’t like milk? Other calcium-rich foods include almonds, salmon, soybeans, spinach and broccoli.

PUFAs and MUFAs

Yes, we dietitians have our own language. Monusaturated fats (MUFAs) are known to help decrease stored belly fat. Research suggests that a diet rich in olives, olive oil, nuts, seeds, dark chocolate and avocado allow weight to fall off regardless of decreasing caloric intake.

Speaking of fat, polyunsaturated fats (PUFAs) found naturally in fish, nuts and seeds have an anti-inflammatory effect (inflammation in the body has been correlated with obesity) can boost metabolic rate, protect against heart disease and potentially enhance mood.

Vitamin C

Vitamin C not only wards off colds, research suggests that those who are deficient in Vitamin C cling more stubbornly to fat. Vitamin C also acts as an antioxidant that not only keeps your immune system in check, it also may aid in prevention of cancer. Foods rich in vitamin C include broccoli, oranges, tomatoes, red peppers, strawberries and cantaloupe.

Additional resources:

“Thin” Foods to Aid Weight Loss, WebMD

Certain Foods Aid Weight Loss, NY Times

Your turn: Do you get these nutrients in your diet? What are your weight loss tips?

About the Author

Kim Trudel is a registered dietitian and the nutrition director at the Weymouth Club. Contact her at ktrudel@weymouthclub.com.

Looking for a Spring road race? Below are 3 happening this weekend and into May.

Feed the Need 5K

Date: Saturday April 28, 2012

Time: 8:30am race start

Entry fee: 25 cans/boxes of food

Location: Wompatuck State Park Visitors Center, Hingham

Learn more & Register: www.feedtheneed.org

Keeping the Beat for Kids, 5K, 1K and toddler dash

Date: Sunday April 29, 2012

Time: Toddler Dash starts at 11am; 1K at 11:15, 5K Run/Walk starts at noon

Entry Fee: $25 pre-register, $30 day of (special rates for kids participating in the 1K and Toddler Dash)

Location: Nantasket Beach, Mary Jeannette Murray Bathhouse

Learn more & Register: www.keepingthebeat4kids.com

Quincy Lions Club, 15th Annual Run/Walk for Sight

Date: Saturday May 12, 2012

Time: Children’s 1K starts at 10:30; Adult 5K starts 11am

Entry Fee: Adult 5K $20; Kids 1K $5

Location: Pageant Field, One Merrymount Parkway, Quincy

Learn more & Register: www.quincylionsclub.org

For more information about the above races, visit the race website and contact the race directors.