Sioux Falls Holistic Nurse is not offering yoga classes at this time. I have completed my Family Nurse Practitioner and am now practicing Anti-Aging and Functional Medicine with Mary Wuebben. Here is a link to our new website: Mary Wuebben Wellness
I hope to begin teaching yoga classes again in 2019.
Thank you for your interest in Holistic Nursing and Holistic personal care! I would love to see you in my new practice!
Sincerely,
Gina
Monday, August 1, 2011
Monday, February 7, 2011
Adult Acne
Adult acne is frustrating. Personally, I have been battling this insidious and irritating condition over the last several years. I have more acne scars now at the age of 40 than I did at the age of 16. My acne always cleared up with each of my pregnancies and seemed to be only a slight concern in my twenties and early thirties. After 35, however, it seemed as though things really went downhill. I was so bothered and frustrated by this condition that I went so far as to ask my midwife for a prescription for Yaz (the birth control pill that advertised clearer skin) several years ago and greatly regretted that decision after only seven days taking the pill - it made me feel as though I was living in a cloud of depression and walking through sludge every day. The week progressed slowly and I threw the rest of the pills away - at that point feeling like having some pimples was definitely the lesser of the two evils. Lately I have been once again researching causes of adult acne and trying to find out how to tackle this problem in a satisfactory fashion. First, hormonal imbalances are spoken about frequently and this does seem to make sense for me considering the bloating and cramps that I also suffer. Progesterone creams seem to be increasingly popular and I have considered trying one. However, the more that I have read, the more I have decided to try some other options first. One important factor in the regulation of hormones is the adrenal gland. The adrenal gland is sensitive to biorhythms and stress and can be effected by an erratic lifestyle and bedtime. (Please read through the info on the below link to Heartspring website to read more about this). Next, some researchers insist that what you eat has no effect on your skin and acne. I find that hard to believe. The food itself may not have any effect directly on your skin, but it effects all other parts of your body, some of which do have an effect on your skin. Finally, supplements are talked about in helping to relieve skin issues. Calcium taken on a regular basis has been found in studies to improve PMS symptoms and acne in women over three months and six months in follow up visits. Omega-3 fatty acids are found to help as an anti-inflammatory and are good for skin issues, PMS, lowering the incidence of heart disease, and a whole range of other health benefits. Finally, I connected with the website Acne.org and read Dan Kern's Regimen to tackle acne. This website is informative and offers great tips on how to care for the face.
So!! With all the research I completed and read through this is what I have been doing for the last month.
1. I have gone to bed by 10:00 pm 99% of the time ( I was awake past 10:00 pm for only 2 nights)
2. I have been following the Regimen using Cetaphil Cleanser, Neutrogena's Fade and Clear gel, Kiss My Face Peaches and Cream Alpha-Hydroxy Moisturizer
3. I have been taking daily Pure Essence Labs One "n" Only Women's Formula, a Flax Seed/Fish Oil Omega Supplement, and Emergen-C Calcium/Vit C/Vit D powder supplement .
4. I have really limited my intake of salt.
Guess What! After one month of diligent follow through, I am still pimple free! My bloating has not returned, and other than battling a cold, I feel pretty great! The Neutrogena product is expensive for the amount you can buy ($9.99 for 0.5 ounces - that is a tablespoon!), so I went to Acne.org and purchased his Benzoyl Peroxide treatment. If you live in Sioux Falls, you can go to the Health Basket and try out the Women's supplement I am taking - I do recommend it. Mention Sioux Falls Holistic Nurse and get 10% discount!
I have included links to some really interesting and informative websites that I found while researching this issue. Please write in about your experiences and let us know what works for you.
http://www.acne.org/aboutme.html
http://heartspring.net/progesterone_cream.html
http://www.essortment.com/all/whatisflaxsee_pfy.htm
Blessings and clear skin to all!
Gina
So!! With all the research I completed and read through this is what I have been doing for the last month.
1. I have gone to bed by 10:00 pm 99% of the time ( I was awake past 10:00 pm for only 2 nights)
2. I have been following the Regimen using Cetaphil Cleanser, Neutrogena's Fade and Clear gel, Kiss My Face Peaches and Cream Alpha-Hydroxy Moisturizer
3. I have been taking daily Pure Essence Labs One "n" Only Women's Formula, a Flax Seed/Fish Oil Omega Supplement, and Emergen-C Calcium/Vit C/Vit D powder supplement .
4. I have really limited my intake of salt.
Guess What! After one month of diligent follow through, I am still pimple free! My bloating has not returned, and other than battling a cold, I feel pretty great! The Neutrogena product is expensive for the amount you can buy ($9.99 for 0.5 ounces - that is a tablespoon!), so I went to Acne.org and purchased his Benzoyl Peroxide treatment. If you live in Sioux Falls, you can go to the Health Basket and try out the Women's supplement I am taking - I do recommend it. Mention Sioux Falls Holistic Nurse and get 10% discount!
I have included links to some really interesting and informative websites that I found while researching this issue. Please write in about your experiences and let us know what works for you.
http://www.acne.org/aboutme.html
http://heartspring.net/progesterone_cream.html
http://www.essortment.com/all/whatisflaxsee_pfy.htm
Blessings and clear skin to all!
Gina
Monday, January 31, 2011
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
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
Monday, January 24, 2011
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
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
Sunday, January 23, 2011
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/
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/
Friday, January 21, 2011
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
Hope to see you there!!
Namaste,
Gina
Sunday, January 16, 2011
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
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
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