Plantar Fasciitis

Imagine sharp pain along the bottom of your foot - from your heel up through your arch - with every step you take.  The pain is severe in the morning but may lesson to a certain extent as the day wears on.  However, if you are on your feet throughout most of the day,  the pain may remain constant and feels debilitating at times.  You find that your walking patterns are affected and you may begin to notice knee strain, hip strain, and lower back pain begin to develop.  These symptoms can be associated with a condition known as Plantar Fasciitis.  The Plantar Fascia is a thick band of  tissue that runs along the bottom of the foot from the heel toward the toes.  When this band of tissue becomes strained or irritated the above symptoms begin to occur.

When researching this condition there are varying reports out there about who is most likely to develop Plantar Fasciitis - some references claim that active men between the ages of 40 - 60 are at highest risk, other reports state that women between the ages of 40 - 60 are at highest risk, still others claim that runners and obese individuals are at highest risk.  Other risk factors include shoes with poor support, being on  the feet much of the day, having a flat foot or a very high arch.

In my own experience,  I have seen Plantar Fasciitis develop in individuals who wear poor quality shoes in combination with walking on hard surfaces, being overweight, and exercising in these conditions.  It is also possible, I believe, to develop Plantar Fasciitis when performing Yoga barefoot and allowing the toes to grip the floor/mat rather than extending the toes out and lengthening the bottom of the foot.

Whatever the cause of this painful condition,  there are fairly standard remedies to help alleviate the symptoms.  There are many sites that pop up with useful information and even videos demonstrating the exercises.  I will include some links.  I would also like to share my father's experience.  He developed this condition quite a few years ago and it was suggested to him to purchase Birkenstock shoes.  He did and found that when he wore his new shoes, his foot pain was helped and then alleviated.  He lived in them until the Plantar Fasciitis was resolved and slowly began to incorporate different shoes back in to his routine.  He refrained from wearing any kind of tennis shoe until his foot was clearly rehabilitated.

As with any chronic/recurring condition, it is necessary to engage in serious self-study to determine what in our lifestyle is causing flare ups of unwanted symptoms, and then to develop the necessary lifestyle changes  required to alleviate  these symptoms.  I would also caution individuals to always be mindful of how the foot is carrying the burden of the body weight.  Try this simple exercise.

Remove your shoes.
Stand up with your feet together.
Now bend your knees and begin to sit back as  though you are going to sit in a chair, but then stay there and balance for a few moments.
Notice your toes.
Are they gripping the floor?
Lift your toes off the floor, extend them, then slowly place your toes on the floor.
Notice the difference.

When we grip our toes on the floor, we are shortening the muscle fibers that run along the bottom of our foot.
We then engage in activities such as running, walking, biking, swimming, standing - all of which cause the bones and muscles in our feet to move and spread away from each other with our shifting weight.  Imagine the strain on shortened muscle fibers that are forced to lengthen and stretch.  Micro-tears begin to occur over time which eventually leads to pain.  When we are unaware of our feet, it is possible that we contract our toes more often during the day without realizing we are doing so.  Also, we may wear shoes which cause us to contract our our toes.  By doing this repeatedly, we are shortening those muscle fibers.

The Achilles tendon also plays a major role in the issue of Plantar Fasciitis.  Please read further in the attached links to see how.

So, here are some links to fun exercises to do to help this condition.  I would also strongly encourage everyone to take a single day to try and be mindful of your feet ALL day.  Be aware of what you put your feet through.  Then be thankful that you have them and maybe pamper them now and again

http://www.heel-that-pain.com/
http://www.footphysicians.com/footankleinfo/heel-pain.htm.

Take Care!
Gina

Yoga Day USA

Yoga Day USA here in Sioux Falls was a treat!  The instructors that participated gave such a beautiful experience to attendees.  I had a TON of fun in Laughter Yoga with Dan and Jill Johnson.  I heard wonderful comments from participants about each of the many classes offered throughout the day.  I believe it was a fun and eye opening experience for both new and experienced participants.  The classes were so diverse - Qi Gong, Expressive Yoga, Yin Yoga, Laughter Yoga, Crystal Singing Bowls, Advanced Yoga - all right here in Sioux Falls!!

Did you participate in any Yoga Day classes?  If so, what is your reaction to what you witnessed? Please write in and share your story - anyone, anywhere who participated in a Yoga Day event is welcome to share!!

A thought to carry with you this week is "Open your heart and mind to new experiences.  You never know what aspect of yourself is waiting to be discovered."

Blessings to all!

Gina

Women's Health

Vericose Veins

I have been filling in as a temporary nurse at Veradia Vein Clinic with Dr's Matt Casey and Josh Plorde.  These men are both Interventional Radiologists.  In short, they perform image guided procedures to yield the best outcome for patients in the least invasive manner.  Most commonly treated in the clinic are Vericose Veins.  Both doctors perform what is called "Endovenous Laser Ablation" of the larger veins in your legs.  Initially a consultation is performed and a diagnostic ultrasound is completed to determine whether or not there is indeed reflux in the larger veins in your legs.  From there the doctor can discuss with you the appropriate treatment options.  From my personal experience in watching these men work, I can highly recommend them to you.

Please follow the link below to read about vericose veins and treatment options available.

https://health.google.com/health/ref/Varicose+veins
http://veradiacenter.com/

For individuals interested in alternative treatment options available to decrease the symptoms from Vericose Veins, here are a few links to follow.  Also, keep in mind that as uncomfortable as they are, support hose really do help considerably.  When a person has developed vericosities in the legs, this is often an indication of weak or insufficient valves in the veins in the legs to keep the blood moving back toward the heart.   The best way to return blood to the heart from the legs is by walking.  When there are incompetent valves in the veins, support hose can act like the calf muscle in squeezing the veins to keep the blood flowing in the proper direction.  So, avoid sitting/standing for extended periods of time - get up, take a five minute walk, do a few forward folds and chair poses.

http://www.yogajournal.com/health/69



Pelvic Congestion Syndrome

Some women who have vericose veins may also have vericosities higher up, into their vagina.  They may experience low back pain, painful intercourse, heavy bleeding, and symptoms which are often diagnosed as endometriosis.  If you have these symptoms, it is worthwhile to meet with a doctor to discuss the possibility of having Pelvic Congestion Syndrome. In my short time at Veradia, I have been with Dr Casey when he has discovered these symptoms in patients and referred them to have an MRI for an official diagnosis.  There are treatment options out there that can help significantly with these symptoms. 

Please follow the link below to learn more.

http://www.ehow.com/about_5420861_pelvic-venous-congestion-syndrome.html
http://www.baltimoresun.com/health/bs-hs-ask-the-expert-1216-20101215,0,7384728.story

For individuals interested in a more natural approach, here are a few more links to follow and browse through.

http://www.healingwiseforum.com/viewtopic.php?f=12&t=26313
http://yoga.about.com/od/prenatalyogaposes/Recommended_Poses_for_Prenatal_Yoga.htm


Uterine Fibroids

I have been surprised at meeting women who are desperate to keep their uterus despite being told by their OB/GYN's that the best treatment for these fibroids is a hysterectomy.  I have always loved my GYN's and definitely encourage yearly exams.  However, as a nurse and a patient advocate, it is always my suggestion to try the least invasive treatment options out there first.  As you read about uterine fibroids, you should learn that typically the symptoms disappear after menopause.  There are many options out there to be considered in regards to treatment options for uterine fibroids.  My best advice to you as a consumer is to do your homework, consider your self - your age, life style, comfort level, willingness to try conventional/alternative options.  Get a second opinion from another medical provider (preferably a different type of provider, such as an interventional radiologist, naturopath, chiropractor) regarding your situation.  With time and exploration, you can find the best treatment option for your body, your spirit, your self.

Here are few links to explore.

http://www.yogajournal.com/practice/1220
https://health.google.com/health/ref/Uterine+fibroids
http://www.ask4ufe.com/

Yoga Day USA

Yoga Day USA is tomorrow at the library.  It is with excited anticipation that I await the dawn of the morning.  To introduce people to the beauty of Yoga is such a gift!  I feel changes in my own body, mind, and spirit when I dedicate myself to a daily practice of Yoga.  It is my hope that people brave the cold winter morning and make their way to the library to meet instructors, move and breath together and begin to nourish and grow our Yoga community locally.

Hope to see you there!!

Namaste,
Gina

Fasting

I went to bed last night after completing the previous blog and couldn't stop thinking about detoxifying the body and fasting.  I woke up this morning, practiced Yoga, then went to the website I had included in a link previously to the Gaiam article about fasting.  I reread the article and solidified my decision  to fast today.  I have completed a 24 hour fast in the past and remember being elated at the end of the day that I had completed the fast.  I remember the struggle to make it through the day with that cloudy/foggy feeling in my head - feeling unable to concentrate on anything for any length of time and not being sure if my sentences always make sense.  I also remember reading an article at the time I completed that fast which suggested that the best health benefits from a fast are accomplished in the first 24 hours and that fasting for longer than that shows no real health benefits.  Uncertain what to believe, I did some more research today and found a story on NPR about 24 hour water fasts.  I've included the link.

It is now 5:00 pm and my day has been filled with laundry, while my two younger kids and the neighbor girl are playing "Cake Boss" in the kitchen (unlimited access to making homemade cakes and decorating them - I think it's going to be a turtle scene), and my oldest tries to complete a "Rube Goldberg" machine for a school project.  I have enough mental where with all to give advice briefly and answer questions, but my brain doesn't seem to be good for anything besides laundry.

Despite my unfortunate ability to read with much clarity, I found another link to include discussing fasting and also the limits of fasting - again 24 hours seems to be the best.

www.npr.org/templates/story/story.php?storyId=16513299
http://serendip.brynmawr.edu/exchange/node/1834


Have you ever fasted?  Please write in and let us know your experiences with fasting.

Gina

Acai berries, Colon Cleansing, Diets and Weight Loss

I must admit, when I finished reviewing the Channel 5 news story on Acai Berries, Colon Cleansing, and weight loss, I went to the attached link to receive my free trial bottle of Acai berry/Colon Cleansing pills myself.  For $90.00 a month, I too could continue to receive a bottle of pills to take and lose these extra ten pounds I am carrying following the birth of my three children. Unfortunately, there was a hangup with my credit card (I don't understand the new code they want entered that seems to be different from the number on the back of my card).  So, as I was trying for the third time to get my card to go through, I had been given enough time to pause for thought and decided to stop altogether.  Upon reflecting on my eagerness to try this supplement, I am quite disappointed in myself.  Contrary to my actions, I actually believe that we as a society are growing more and more attached to the ideas of a "quick fix" and a "miracle pill" to solve all of our problems.  We are loosing sight of the fact that meaningful  results come from hard work, discipline and life-style changes.  Why is it that so often we grow discouraged when we can't see the fruits from our labor in a short amount of time?  Truly, will an orange tree bear fruit before it has matured?  Will a bird hatch from an egg before it has grown?  Will a butterfly emerge from a cocoon before its metamorphosis is complete?



As I sit here writing this blog, I am doing research on the Acai Berry and its roots.  It originated in the Amazon where the local people used the fruit from the Acai tree to eat and juice.  I found the website for the company Acai Roots.  Here is their link.

http://www.acairoots.com/acai_berry_history_2_ctg.htm

While reading through this website, I find much of the information compelling me to once again purchase a product.  These folks talk about this amazing fruit that is part of the lifestyle indicative of certain people living in Rio and Brazil.  However, I am also reminded of the research paper I wrote in high school (in the 1980's) about the deforestation of the Amazon rain forest, the loss of many indigenous people, animals and plants, and the potentially devastating effects these changes could have on the world. On the Acai Roots website, there is information about how the company gives back to local people and supports efforts to help children.  However, I could find no information on where exactly the company harvests their acai berries, who does the harvesting, how or where the berries are processed, and what happens if the market for acai berries begins to grow.

Compelling information about the many health benefits of the acai berry as a part of a healthy and active lifestyle  would draw the interested consumer to purchase this product for improved personal health.  But, now that I practice Yoga on a daily basis, I am invested in asking myself to think about the consequences of my actions not only to myself, but also to the community in which I live and to the world at large.  As interested as I am to explore the touted benefits of the acai berry, I can not help but wonder if my purchasing of this product would ultimately add to the growing need to plant more trees and eventually lead to the destruction of more rain forest to develop acai tree farms.

The acai berry is said to be a powerful antioxidant.  Guess what else is a powerful antioxidant?  Glutathione.  Where does it come from?  Our liver manufactures it.  According to "Holistic Nursing: A Handbook for Practice" Fifth Edition, by Barbara Montgomery Dossey and Lynn Keegan, glutathione is "synthesized in the liver, where it is involved in the detoxification of pathways and protects against free radical damage.  Glutathione helps to recycle other antioxidants.  Glutathione is involved in the synthesis and repair of DNA."  Guess what interferes with our body's ability to manufacture glutathione?  Malnutrition and poor quality nutritional intake, stress, alcohol, cigarette smoking, and excessive pharmaceutical or illicit drug abuse all can effect efficient use of glutathione according to Montgomery Dossey and Keegan.

"The body is your temple.  Keep it pure and clean for the soul to reside in,"  BKS Iyengar.  There are Yoga poses we can engage in to detoxify our bodies,  there are food choices we can make to provide nutrition for our bodies, there are foods we can limit or avoid to reduce the amount of pesticides and chemicals we ingest.  We can learn to choose to eat for health and wellness, rather than to eat for pure pleasure or stress reduction or convenience.

Colon cleansing and a detoxification diet for a few days are certainly things to consider attempting.  There are important factors to consider prior to engaging in a detox.  First, if you are going to detox your body to clean out any build up of toxins, ask yourself if it makes sense to take a pill to help.  The whole point of a detox is to stop putting things in to your body for a period of time.  Here is link to an interesting and detailed article about the benefits of fasting and why it works.

http://www.gaianstudies.org/articles4.htm

There are also Yoga poses that can cleanse and encourage detoxification of the body.  Follow these links on the Yoga Journal website to see some poses that can help.

http://www.yogajournal.com/search?q=detox

We all are drawn to exotic products that promise better results than the "same old, same old" every day products we see on our shelves.  As tempting as acai berries sound, they are not produced here in South Dakota where my body resides.  As much as is reasonable, I believe it is necessary to support local producers of  food - food that is produced near where my body resides.  Now, in the strictest sense of that philosophy, the only thing we have in abundance right now is snow - which of course would not sustain me for very long.  But, the point is that I check the origins of each item I purchase in the stores and try to choose items  that come from places as close to me as I can.  I try to think about the impact my purchasing power has on the economy.  I try to be discriminating when it comes to who  gets my hard-earned money. Finally,  I attempt to ponder the real benefits of buying an exotic pill versus being patient and following a sound nutritional diet and exercise plan.

Compassion

Compassion: "a feeling of distress and pity for the suffering of another coupled with the wish to relieve it."
               Collins-English Dictionary HarperCollins  Publisher 1991, 1994, 1998, 2000, 2003

The recent violence in Tuscon, Arizona and Omaha, Nebraska and certainly world wide  has brought about increasing conversation.  Many people wonder what can drive an individual to such lengths.  I heard an interesting conversation on the radio yesterday discussing just this topic. Karen Armstrong, the author of  "Twelve Steps To A Compassionate Life" was interviewed and discussed her exploration of compassion through the ages.  She raises some interesting points in her conversation with Neil Conan and I have attached a link to that conversation on this blog.

http://www.npr.org/2011/01/10/132809627/concrete-ways-to-live-a-compassionate-life
  
     While listening to the radio, I contemplated my own challenges with compassion.  In Yoga classes, I teach others how to let go of the constant chatter in their minds, to focus on the present moment, and to bring a sense of peace to their practice.  However, I must admit that when I am not on the mat I also have moments of that constant chatter running through my mind.  Many of the thoughts are repetitious and seem to center around the general  themes of  fear, doubt, judgment, and defensiveness.  I believe that prior to finding compassion for others, it is necessary to find compassion for ourselves.  Through self examination and honest interpretation of our defensive nature, we may uncover feelings of uncertainty and judgment toward our own being.  Identifying these feelings, understanding that they motivate us at times, and learning how to recognize when we are being influenced by our own insecurities will allow us the opportunity to forgive our own inadequacies.  It is necessary for us to recognize our own suffering and find ways to relieve it.  Only then, I believe, are we able to give ourselves completely to others to help relieve their suffering.

     As we contemplate our struggles as a society, I propose that we each take some time to get to know ourselves a little bit better.  Taking a few moments out of each day to be present physically, emotionally, spiritually and to reflect on our own well-being.  By nurturing our spirits through an enjoyable book, a hot bath, a walk, quiet meditation, or even hugging a family member or friend out of the blue we may begin to feel nourished and relieved.  As we fill our own emotional reservoir and find a sense of peace or balance individually, maybe then we can recognize the pain and suffering of others and have the courage to intervene and offer meaningful assistance.

Gina

AtroGene TeleMedicine Consultations

My interest in starting a Holistic Nursing Care business led me to investigate Integrative and Holistic Care across the country.  Somehow, I ran across Dr. JP Saleeby's name and emailed him some questions regarding how his services are received.  He was kind enough to respond to me and let me know about his TeleMedicine company.  He is a nutritionally minded physician in South Carolina who combines allopathic (Western) medicine with well-tested complementary methods such as Ayerveda, Acupuncture, and Traditional Chinese Medicine.  I perused through his website and found the articles he has written to be very interesting.  Although it is truly my goal to create more of an integrative/holistic community locally, I am including a link to his website for everyone to have the opportunity to not only read his works but also to see how the rest of the country is embracing alternative means of care.

http://www.carolinamobilemd.com/Articles-by-our-Med--Director.html

Also included is an interesting link to a news article about Dr Saleeby and his wife and how they determined to change the way he practices medicine - taking his care to the patient rather than waiting for the patient to access care in a clinic/hospital/emergency setting.  His return to the "black bag" form of personal attention and individualized medical care is a reminder to health care practitioners across  the country of the need to connect with our patients.  Primary focused care in the prevention of disease and the promotion of a wellness focused lifestyle will ultimately improve not only the lives of the patients we care for but our own lives as care providers as well.

Gina

http://www.postandcourier.com/news/2009/nov/26/local-doctor-pays-house-calls-with-mobile-medical/

Yoga in Sioux Falls

The new year is upon us!  With renewed interest in reconnecting with our healthier selves, we may be searching for new venues to bring peace, balance, and wellness in to our lives.  Many people have never  thought about Yoga as being a realistic practice to incorporate in to their lives. However, there is a saying among those of us who practice Yoga which states "Yoga is for Every Body," suggesting that Yoga can be for each individual to make in to their own unique practice. 

Yoga Day USA is a great opportunity to explore Yoga here in Sioux Falls.  January 22 there will be free classes offered at the downtown library to everyone in the community - a free will donation to the Food Bank is accepted.  Check out information at:

http://www.thedharmaroom.com/Yoga%20Day%202011%20POSTER.pdf

New classes have started at Pascoe Chiropractic - check out the Yoga Schedule tab on this site.

You will be accepted with open arms and small/intimate classes at EastBank Yoga.  Follow this link to see the schedule.

http://www.eastbankyoga.com/

Break out of your old routines and come try a new approach to whole body health and wellness !!

Gina

Health Basket

I had the pleasure today of spending time with Tim at the Health Basket in Village Square on 26th Street.  His mother Darlene has been providing Holistic Counseling to people for 30 years in the Sioux Falls area.  Tim seemed pretty well versed in his knowledge of the products on the shelves as he helped me select a multivitamin supplement.  He informed me of the stringent guidelines he and his mother follow when selecting products for their store.  Rest assured he will guide you to supplements that rely on whole foods rather than synthetic products.  He prefers products that also utilize organic ingredients to provide you with the most beneficial supplements available.

In our efforts to bring you the most comprehensive care possible and invite you to join our wellness-focused community, Tim has offered a 10%discount to all customers who are referred by Sioux Falls Holistic Nurse, LLC!

So, hop on down to the Health Basket and meet Darlene and Tim.

Here's a link to their place page.

http://maps.google.com/maps/place?client=firefox-a&rls=org.mozilla:en-US:official&channel=s&hl=en&um=1&ie=UTF-8&q=health+basket,+sioux+falls&fb=1&gl=us&hq=health+basket,&hnear=Sioux+Falls,+SD&cid=5301387588271838229

Happy, healthy shopping!

Gina

Happy New Year

The new year is upon us once again.  Many of us choose resolutions to make healthier choices in the coming months.  A common decision people tend to make is to completely cut out a food/eating habit that they tend to turn to frequently but that is ultimately harmful in some way.  The motivation for such a decision is often in the right place - to be healthier - however, this kind of sudden "cold turkey" approach often ends in failure.

As we think about how we want to approach 2011, it is helpful to set up a plan for success in healthy habits.  Rather than simply removing a food/eating habit it is helpful to first examine what about our lives is triggering the need to turn toward these habits.  Next, we may want to find alternative strategies to put in to place throughout the day when we realize we need some help.

We may want to take the time to do some planning for the next day before we turn in to bed at night.  For example, lunch tends to be difficult to manage for many working people.  Rather than joining in with co-workers on a daily basis ordering lunch out, try packing a lunch and snacks the day before to bring to work.  If it feels like this is being too stingy or controlling, than choose one day a week to order out - like Monday or Friday.  Then, when making choices for food to bring to work, try to stay away from processed/packaged foods.  Some fun things I like to bring to work (and which my co-workers invariably tend to eat, so I have to pack more) include:
                                        
                                             baby carrots (sometimes with natural peanut butter for a dip)
                                             homemade mixture of real Ghiredelli Chocolate Chips, raw almonds, raisens
                                             dry Frosted Shredded Mini-Wheats (sometimes in with the mixture above)
                                              sandwich with whole wheat bread, peanut butter and local honey
                                              fresh fruit (apples, pineapples, oranges, bananas, berries, melons)
                                              baked potato with broccoli and cheese (easily microwavable)
                                              whole wheat wrap with re-fried beans, cheese, salsa, avocado           
                                              leftover homemade chicken soup with pasta (like elbows) and escarole
                                              whole wheat bagel sandwich (peanut butter, cheese/tomato/lettuce, etc)
                                           
Once a person gets the hang of packing up a lunch, it becomes very easy to grow creative and have fun with the choices made.  Another benefit, is that food is readily available when hunger strikes - no need to order, wait and pay for it.  Plus, bringing healthy snacks to munch on every few hours keeps
blood sugars steady throughout the day, therefore people are less likely to overeat at mealtime, their energy levels tend to stay steady, and the ability to concentrate and remain focused should be consistent during the workday.

Another important point to remember is to pay attention to what beverages are being consumed.  Here is link that can explain to you the effect of soda on the body.

http://blisstree.com/feel/what-happens-to-your-body-if-you-drink-a-coke-right-now/        

Try bringing home brewed iced tea (sweetened with honey if needed) or just plain old water with a slice of lemon for flavor.  Stay away from sugarless drink mixes.  Avoid buying bottled water - all that plastic packaging is harmful to the body and the environment.  Invest in a stainless steel water bottle or thermos.

Wishing you a happy and healthy new year!

Gina