Emotional Eating: Stress

Emotional stress can encourage comfort-food eating, overeating, and fat-regulating hormonal imbalances

Strategies to deal with emotional eating

Here are steps you can take to stop emotional eating episodes and break the cycle:

Visit a chiropractor.Your spine houses the nervous system. Chronic stress of any kind – and let’s face it, we all struggle with this to some degree – can impact muscle tension and contraction, putting uneven pressure on your skeleton and leading to subluxations. A chiropractor can help relieve stress’ pressure on your spine and also implement a diet, nutrient, and lifestyle protocol to help you better cope with emotional stress.

Learn to recognize hunger. Next time you reach for a snack, ask yourself what’s driving it. If you are truly hungry, you’ll notice physical symptoms, such as a growling stomach. Other, less obvious hunger cues include irritability and difficulty concentrating. If those signs are absent, you probably don’t need to eat right then.

Keep a journal. Take the time to create a “mood and food” journal. Write down what you eat each day, along with the emotions you were experiencing at the time and whether you were truly hungry. You may find that specific feelings, such anger or sadness, lead to your overeating. Once you recognize these triggers, you can learn healthier ways to deal with them.

Build a support network. Surround yourself with friends and family who support your efforts to change your eating habits. It may also be helpful to join a support group to meet other people with similar problems and learn better ways of coping.

Engage in an interesting activity. Finding an activity that you enjoy can increase self-confidence, which is often low in emotional eaters. Examples of these activities are yoga, playing a musical instrument, or painting.

Posture Perfect?

image of a bonsai tree. The ancient Japanese art form of growing Bonsai trees is fascinating. Bonsai trees are essentially normal shrubs that have been consistently stressed in a particular way for a long time to create a posture which would never be found in nature. Depending on how the tree is stressed while it grows, it may end up looking like a miniature version of a full-sized tree, or it may end up looking like a wild tangle of branches with twists and loops. To most people, “good posture” simply means sitting and standing up straight. Few of us realize the importance of posture to our health and performance.

The human body craves alignment. When we are properly aligned, our bones, not our muscles, support our weight, reducing effort and strain. The big payoff with proper posture is that we feel healthier, have more energy, and move gracefully. So while the word “posture” may conjure up images of book-balancing, charm-school girls, it is not just about standing up straight. It’s about being aware of and connected to every part of your self.

Posture ranks right up at the top of the list when you are talking about good health. It is as important as eating right, exercising, getting proper rest and avoiding potentially harmful substances like alcohol, drugs, and tobacco. Good posture is a way of doing things with more energy, less stress and fatigue. Without good posture, you cannot really be physically fit. Without good posture, you can actually damage your spine every time you exercise.

Ideally, our bones stack up one upon the other: the head rests directly on top of the spine, which sits directly over the pelvis, which sits directly over the knees and ankles. But if you spend hours every day sitting in a chair, if you hunch forward or balance your weight primarily on one leg, the muscles of your neck and back have to carry the weight of the body rather than it being supported by the spine. The resulting tension and joint pressure can affect you not only physically, but emotionally, too – from the predictable shoulder and back pain to headaches, short attention span, and depression.

Poor posture distorts the alignment of bones, chronically tenses muscles, and contributes to stressful conditions such as loss of vital lung capacity, increased fatigue, reduced blood and oxygen to the brain, limited range of motion, stiffness of joints, pain syndromes, reduced mental alertness, and decreased productivity at work. According to the Nobel Laureate Dr. Roger Sperry, “the more mechanically distorted a person is, the less energy is available for thinking, metabolism, and healing.”

The most immediate problem with poor posture is that it creates a lot of chronic muscle tension as the weight of the head and upper body must be supported by the muscles instead of the bones. This effect becomes more pronounced the further your posture deviates from your body’s center of balance.

To illustrate this idea further, think about carrying a briefcase. If you had to carry a briefcase with your arms outstretched in front of you, it would not take long before the muscles of your shoulders would be completely exhausted. This is because carrying the briefcase far away from your center of balance places undue stress on your shoulder muscles. If you held the same briefcase down at your side, your muscles would not fatigue as quickly, because the briefcase is closer to your center of balance and therefore the weight is supported by the bones of the skeleton, rather than the muscles.

In some parts of the world, women can carry big pots full of water from distant water sources back to their homes. They are able to carry these heavy pots a long distance without significant effort because they balance them on the top of their heads, thereby carrying them at their center of balance and allowing the strength of their skeleton to bear the weight, rather than their muscles.

Correcting bad posture and the physical problems that result can be accomplished in two ways. The first is by eliminating as much “bad” stress from your body as possible. Bad stress includes all the factors, habits, or stressors that cause your body to deviate from your structural center. Bad stress can result from a poorly adjusted workstation at work, from not having your seat adjusted correctly in your car, or even from carrying too much weight around in a heavy purse or backpack.

The second is by applying “good” stress on the body in an effort to move your posture back toward your center of balance. This is accomplished through a series of exercises, stretches, adjustments, and changes to your physical environment, all designed to help correct your posture. Getting your body back to its center of balance by improving your posture is critically important to improving how you feel.

Patient Success Share

10/1/2018

Thank goodness for Dr. Allie!  The world needs more people like her because we would all feel better!

I was introduced to Dr. Allie by listening to her 100.1 FM radio show on my drive home from work.  I was intrigued by her topics she covered; headaches, sleep problems, fatigues, nutrition, anxiety, and depression.  I was intrigued by her commitment to achieve health without prescription drugs and surgery.

As someone who had constant neck and hip pain, I wanted to feel better so badly.  Since I have never been to a chiropractor, I wanted to take up Dr. Allie on a consultation.  She gave me an x-ray and pointed that I had neck problems.  I always assumed that my shoulders gave me pain, but it was really my neck that was giving my body so much grief.

Thankfully, Essential Health took my insurance so I could go get treatments.  Also, it was very easy to schedule appointments with Andrea, who is the Director of Patient Services.

Within a week, Dr. Allie’s adjustments were making me feel younger and more comfortable and thus, I started to sleep better.  She also gave me exercises for my neck.

I referred my best friend to her for adjustments.  She has had irregular menstrual issues.  Since seeing Dr. Allie, she got her first period in almost a year!  She’s ecstatic!

I love going to Essential Health; it is like a happy place for me.  Dr. Allie and her staff are always so warm and professional.  Her new office is spacious and well-lit.  I also love grabbing a healthy treat from the store

Gentle Treatment for Whiplash

When left untreated, whiplash can have profound long term consequences, including pain, loss of motion, even the early onset of arthritis.

Some motor vehicle accident injuries are severe and require immediate life-saving intervention by paramedics or hospital emergency department personnel.

Other injuries, such as whiplash, involve soft tissue damage to the muscles, ligaments and joints of the neck and back. When the forces transmitted during vehicular collision are strong enough to bend and distort steel, the forces are also strong enough to stretch and tear the muscles and ligament attachments in your neck and can sometimes  dislocate the neck and upper back joints out of their normal alignment.

Whiplash commonly involves neck strains and sprains — damage to the muscles, tendons and ligaments.

Tendons are the bands of soft tissue that connect muscles to bones, and ligaments connect bones to each other, supporting joints. When trauma to these tissues is intense, tearing will occur in these tissues and is referred to as strain/sprain. Tearing causes various degrees of bleeding and swelling in and around the joints causing scar tissue formation, often accompanied by pain; however, delays in the onset of pain are not uncommon.

When the body sustains trauma, the brain secretes endorphins, dopamine. They act as natural painkillers which can eclipse the pain, sometimes interfering with motor vehicle accident victims seeking prompt medical attention. It is a natural coping mechanism, but it sometimes distorts the extent of the damage and severity of the injury. During the early stages of the healing period pain messages may be interrupted by endorphins, therefore, if there is muscle spasm or movement feels restricted it is prudent to see a chiropractor to determine if the alignment has been shifted.

It is important to have misaligned bones realigned properly so the supporting ligaments don’t heal with the joints out of their juxtaposition as it will impair neck movement, function, and comfort later on.

To diagnose neck strain/sprain, you will need a thorough examination. You may also need X-rays, CT scans, MRI, or other diagnostic tests to rule out other problems like fractures, hemorrhage, concussion, slipped discs, or pinched nerves.

Treatment for Whiplash

Simple strain/sprain without dislocations can sometimes heal on their own. However, if there is a whiplash strain/sprain with dislocation or subluxation (less misaligned than dislocation) the neck will require realignment of the misaligned structures. If the joints haven’t realigned naturally on their own, they should be realigned by your chiropractic physician for optimal recovery.

Posture Perfect

Remember when your mom used to tell you to sit up straight? It turns out she was right.

Years of poor posture, according to experts, have been shown to put unnecessary pressure on the spine and supporting muscles and ligaments that can result in everything from back pain to muscle strain to degenerative arthritis. And most of us make things worse on a daily basis.

How so? Research has found that stress, obesity, incorrect positioning while sleeping, standing, sitting, working, and even wearing high heels can all contribute to poor posture.

Making matters worse, back problems cause more than just physical pain — it hurts the wallet, too. Americans spend billions each year seeking relief from back pain and it’s one of the most common reasons for missed work.

Here’s a quick checklist to correct your posture while seated at your desk.

  • Relax your shoulders and keep your forearms parallel to the ground when at a
    keyboard.
  • Keep your head back and chin up.
  • Don’t cross your legs.
  • Use a footrest if your feet don’t touch the floor.

If you have been experiencing back pain or stiffness that persists due to poor postural habits, it’s wise to consider treatment that is non-invasive and drug-free first.

In addition, after the chiropractor rules out any serious underlying conditions, a series of exercises will be recommended to strengthen core postural muscles.

With chiropractic care & proper posture you can reduce your risk of future episodes of back pain.

This article is adapted from material from our colleagues at Foundation for Chiropractic Progress.

Home exercises to improve posture and maintain proper skeletal alignment…just minutes a day to reduce risk of suffering with back pain!

Check with your healthcare practitioner before performing these exercises to determine if they are right for you.



Exercise #1: Three Point Touch

Stand with your back to the wall. Place your shoulders and head against the wall. Place your hands on your lower abs. Relax the shoulder blades down and take 5 large breaths feeling your hands move in and out.  Repeat 3 to 5 times a day with 5 breaths per repetition.

Exercise #2: Neck Retraction

Focus eyes on the horizon, move your head steadily and slowly straight back until it is pulled back as far as is comfortable. Do 5 repetitions. Repeat 3 to 5 times a day.

Exercise #3: One-Leg Raise

Stand with your back against the wall. Stand on one leg for 20 seconds with opposite thigh horizontal and bent to 90º if possible. Do 5 repetitions on each leg. Repeat 3 to 5 times a day.

Exercise #4: Pelvic Tilt at Wall

Stand with your back to the wall. Breathing in deeply, press the small of your back against the wall pulling the stomach in and exhaling. Hold for 5 seconds then release and repeat. Do 5 repetitions. Repeat 3 to 5 times a day.

 

Interviewing Candidates for Essential Oils Team Leader

TeamLeader

Many of our customers know that TFC is a retailer of therapeutic-grade essential oils and accessories, holding regular workshops on the topic under the expertise of Dr Allie Mendelson.

What’s not so visible is that we manage a fast-growing network of well over 1,000 Wellness Advocates across CT and throughout the country and internationally.  We work with individuals, retailers, and a wide range of health practitioners.

This growth has lead to TFC attaining CT’s first “Diamond”-ranked distributorship for the world’s largest and fastest-growing supplier of therapeutic grade oils. This supplier has shattered the record for reaching $1 Billion in sales faster than any direct sales company in US history — out of the thousands and thousands of them that have been. This is a winning team for sure.

Although our team is large it is led by four team leaders. To support our expansion we now seek to grow a fifth team – could you be that person?

There’s a significant income opportunity and it’s flex-time and home-based.

This team leader will be high energy, self-motivated, health- and wellness-oriented and above all service-minded with high integrity, in whom we will invest significant time and resources.

What’s the income opportunity? For TFC this business has already lead to near-six figure income and is on track to be multiple six figures within 12-18 months. Along with our extended team we have many associates who have fully replaced and exceeded their family income.

This is all built on the strength of the product and the mission behind it and we’d love to talk to you more about why it is in such demand.

People love and use these products so much that we boast an industry-leading retention rate that exceeds 75%.  This is in comparison to typical direct sales retention rates below 10%, an uphill treadmill upon which it is very difficult to maintain pace much less accelerate.

For us, high demand + high retention rate + low penetration rate = a very special and lucrative opportunity.

Best of all, there are no obligations whatsoever to order products monthly or on any basis. We would not involve ourselves with any company that demanded we commit to purchasing or ask that we insist the same upon our customers. Put simply, the products are so compelling this is not necessary to drive the business forward.

So will you be our new team leader? Are you somebody who wants to pursue a significant residual income while empowering families to take charge of their health? You will be part of TFC’s elite team of only 4 other wellness coaches. You will benefit from having access to TFC’s facilities, brand, and significant marketing and management expertise and capabilities. You will receive mentoring on how to be a powerful leader, positively influencing people in your community and around the world.

About your mentors:

Allie_headshot_3269

Dr Allie Mendelson:  Dr. Allie is a graduate of New York Chiropractic College practicing for more than 20 years. She is a frequent speaker at corporate and community organizations on the subjects of nutrition, healthy living and stress management. Dr Allie hosts a radio show which broadcasts on several stations in the Hartford and Central CT area. She is a homeschooling mom of 2 boys and wife to this palooka …

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Dave Mendelson:  Dave is a proven business development executive with a long track record in successful start-ups and was a founding member of several multi-million dollar businesses, as well as leading marketing efforts for several Fortune 100 companies. He holds an MBA from New York University in Finance and Marketing.

To be considered please send an email to [email protected] Resumes are appreciated but not required; most of all we want to know….

How committed are you to your health?

Do you look to natural alternatives in your family’s heath care?

Do you have any experience with essential oils?

Are you looking to supplement or replace your income?

Are you or have you ever owned a business?

How many hours a week could you spend on training and growing with our team?

What is your passion in life, what drives you?

Have you ever been in a position to mentor people?

We look forward to adding a dynamic Wellness Advocate and Health Coach to our team!

FermentingVegetables

Announcing Traditional Nutrition Workshop Series

FermentingVegetables

Taught by TFC’s friends Lauren Jadovich and Hunter Bahre.

Flyer Here: NutritionWorkshopSchedule

Admission to each class is $10  |  RSVP to [email protected]

Schedule
April 16, 12:45-2:00pm Sourdough
May 10, 6:00-7:30pm Fermenting Vegetables
May 24, 6:00-7:30pm Sourdough
June 14, 6:00-7:30pm Kefir
July 19, 6:00-7:30pm Sprouting
August 16, 6:00-7:30pm Bone Broth
August 30, 6:00-7:30pm Fermenting Vegetables
About the workshops:
Sourdough

In this introductory workshop, you will create your very own sourdough starter for making all sorts of fermented baked goods. Learn about the history, science and the benefits of consuming sourdough, and sample several foods.

Fermenting Vegetables

Learn how to create your own sauerkraut! During this basic course you will create your very own sauerkraut, learn the process of fermenting vegetables and the benefits of consuming fermented foods, and sample a variety of fermented foods.

Kefir

Kefir is an ancient probiotic drink made by fermenting milk. Learn the benefits of consuming fermented milk in the form of kefir and how to make it. Each attendee will have the opportunity to take kefir grains to continue making at home!

Sprouting

Soaking and sprouting grains, legumes, beans, vegetables, and nuts decreases the anti-nutrients, while increasing digestibility. Learn how and why to sprout your food, learn the methods, sample sprouted foods, and become skilled at making your diets even more nutritionally dense.

Bone Broth

The art and science behind the age-old tradition of bone broth is new again. Join us to learn the benefits of consuming bone broth. Come learn why and how to make bone broth and incorporate it into your diet.

 

Join our Team!

JoinTeam

TFC seeks additional folks to join our growing team, helping to assemble customer orders!

We have “meat day” one day per month, approximately 9am – 2pm, typically on a Friday. We expect this to increase to 2x per month in the near future. You would be part of a roster of meat helpers who would let us know if you’re available on a given month based on our delivery schedule.

If you can assist there’s a lot in it for you.  The job pays a fair hourly wage but has the phenomenal benefit of being able to buy meat for your household use at cost, plus receive a store discount for products bought on “meat packaging day”.

You will work with a team of energetic, health-minded and service-oriented folks, be physically able to work in a 40 degree walk-in refrigerator and move boxes of meat.

Living within 10 miles of TFC’s Farmington store is a plus. If you wish to be considered please email Heidi at [email protected]

Prepared foods to begin week of June 30 – here’s some teasers

Our prepared foods is scheduled to begin the week of June 30! Chef Bill Klar dropped off a sample of the opening selections and ingredients….

**Mexican Style Chili**
Grass fed ground beef
Beans
onions
peppers red and green
crushed tomatoes
garlic
cumin
oregano
basil
chili powder
oil
coriander
fresh cilantro
chilies

**Italian style meatballs**
Grass fed ground beef
Crushed tomatoes
Garlic
Organic eggs
onions
basil
oregano
thyme
Onions
Garlic
Mushrooms
Tomatoes
Basil
Oregano
Salt
Pepper

**Indian chicken curry**
Organic chicken thighs
Onions
Garlic
Carrots
Celery
Mushrooms
Curry powder
Graham Marsala
Oil
Coriander seeds
Cilantro
Cumin
Chilies
Yogurt

**Onion soup with Miso**
Onions
Oil
Garlic
Leeks
Miso
Thyme
Black pepper

**Minestrone with spouted pasta**
Onions
Celery
Garlic
Carrots
Plum tomatoes
Mushrooms, crimini
White beans
Oregano
Basil
Thyme
Sprouted Pasta
Olive oil

**Kale salad**
Organic Kale
Beets
Onions
Garlic
Lemon juice
Cilantro
Mustard
Sesame seeds
Walnuts

**Cobb salad**
Mixed greens
Organic eggs
Pastured bacon bits
Diced tomato
Watercress
Avocado
Diced organic chicken
Crumbled organic cheese
Dressing
Olive oil
Red wine vinegar
Mustard
Garlic
Worcestershire sauce
Lemon juice

**Roasted garlic hummus **
Garbanzo beans
Garlic
Lemons
Cilantro
Olive oil
Salt
Pepper
Tahini
Roasted garlic

**Spicy Black bean dip **
Black beans
Tomatoes
Roasted onions
Garlic
Cumin
Basil
Lemon juice
Hot sauce
Cilantro

**Roasted root veggies **
Onions
Garlic
Beets
Turnips
Daikon
Olive oil
Cider vinegar
Thyme
Basil
Soy sauce

Ratatouille
Onions
Garlic
Zucchini
Eggplant
Plum tomatoes
Yellow squash
Basil
Red wine vinegar
Pine nuts

Coming soon – local lamb

Lambactionshot
Check our coolers soon for natural, pasture-raised lamb from our new partners at Sepe Farm of Newtown, CT.
We’ll have a basic selection of cuts on hand, but if anyone is interested in ordering a whole leg we can get it for you — they run about 8-12 lb.  Can get you a whole lamb, too!

Why Your Grandparents Didn’t Need To Diet

Family

Great guidelines here.  Full article.

Pollan’s nine principles of healthy eating:

1. Eat food… Don’t eat anything your great-great-grandmother wouldn’t recognize as food.

2. Avoid even those food products that come bearing health claims. Don’t forget that margarine, one of the first industrial foods to claim that it was healthier than the traditional food it replaced, turned out to give people heart attacks.

3. Especially avoid food products containing ingredients that are a) unfamiliar, b) unpronounceable c) more than five in number – or that contain high-fructose corn syrup. None of these characteristics are necessarily harmful in and of themselves, but all of them are reliable markers for foods that have been highly processed.

4. Get out of the supermarket whenever possible. You won’t find any high-fructose corn syrup at the farmer’s market; you also won’t find food harvested long ago and far away. What you will find are fresh whole foods picked at the peak of nutritional quality. Precisely the kind of food your great-great-grandmother would have recognized as food.

5. Pay more, eat less. There’s no escaping the fact that better food – measured by taste or nutritional quality (which often correspond) – costs more, because it has been grown or raised less intensively and with more care.

6. Eat mostly plants, especially leaves … By eating a plant-based diet, you’ll be consuming far fewer calories, since plant foods (except seeds) are typically less” energy dense” than the other things you might eat.

7. Eat more like the French. Or the Japanese. Or the Italians. Or the Greeks. Confounding factors aside, people who eat according to the rules of a traditional food culture are generally healthier than we are. Any traditional diet will do: if it weren’t a healthy diet, the people who follow it wouldn’t still be around.

8. Cook. And if you can, plant a garden. The culture of the kitchen, as embodied in those enduring traditions we call cuisines, contains more wisdom about diet and health than you are apt to find in any nutrition journal. Plus, the food you grow yourself contributes to your health long before you sit down to eat it.

9. Eat like an omnivore. Try to add new species, not just new foods, to your diet. The greater the diversity of species you eat, the more likely you are to cover all your nutritional bases.

Butter is Back

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High quality fats are finally being more widely recognized for the health benefits they provide. Here’s the NY Times covering the news (which wasn’t news at all to our grandparents!).

From the article:

“That the worm is turning became increasingly evident a couple of weeks ago, when a meta-analysis published in the journal Annals of Internal Medicine found that there’s just no evidence to support the notion that saturated fat increases the risk of heart disease. (In fact, there’s some evidence that a lack of saturated fat may be damaging.) “

Meet Chef Bill Klar at our open house this Saturday

We’re excited to announce a new vendor at our open house this Saturday.

From 12-2 pm Chef Bill Klar from Angelo’s on Main of West Hartford will be here sampling some “core plan” dishes, discussing upcoming healthy cooking classes we will be sponsoring with the restaurant, and signing-up people for our upcoming prepared foods/private chef program.

Decoding Supermarket Beef Labels

Beef

For those looking for healthy beef choices it can be confusing shopping at the supermarket.  With beef there are many terms thrown around on the labels, and much of it is misleading so that consumers will believe it’s a more natural product.

Here’s a handy guide to common designations you’ll find on labels.  Food Renegade gives an easy to read summary of it here.

At TFC we only sell 100% grass-fed beef of the highest standards and at lowest available prices through our bulk foods program.  Join the program today!

Free “Live to 100” Workshop, Mon. March 24

Do you want to be healthy decades from now, flying around on your jetpack with your grandkids, or lying in bed under the care of your robot nurse with its cold claws?

Mark your calendars for our free workshop this coming Monday, March 24th at 6:30 – 8:00 pm — “Live to 100”.

Learn the health secrets of the world’s longest living cultures. Discover proven ways to keep your brain young, and slow aging. Look and feel younger without wasting money on miracle formulas!

Email us here to reserve your space or call 860-269-3228.