Are all Social Media Coaches the same?

If you have found yourself wanting to ask this question, then this video is for you! If, after you view it, you find that you have more questions, don't hesitate to contact me at CatchFire Coaching.

How to Bring Your Chiropractic Patient Education into the 21st Century

by Dr. Patrick MacNamara

With technology advancing at such a blistering pace, it sometimes seems impossible to keep up. From software updates to social media networks, a day doesn’t go by where innovation rests.

As an entrepreneur, one of the keys to success in this new digital world is to not only be cognizant of change but also be willing to adapt, test and then implement when the technology makes your life more efficient and effective.

One of the areas I believe chiropractors have either ignored or missed is video conferencing. Companies like Skype, WebEx, and ooVoo make it insanely simple to connect with patients in a new and fresh way.

For example, take your typical patient orientation class. Instead of having patients travel into your office for a second time in one day, how about offering those patients the ability to sit in on your patient orientation class via video from the comfort of their own homes?

Today’s technology allows you to do so.

Matter of fact, you can even share presentations you’ve already created while simultaneously staying front and center via video.

The possibilities are endless.

There are many companies out there that specialize in these services but one that I’ve used successfully over the last year or so is TokBox .

TokBox is the simplest, most engaging way for you to connect face-to-face with up to twenty of your patients at once. And, the best part is that it’s FREE!

Once signed up, you’ll also enjoy the following benefits:

• There are no software downloads needed.
• You can invite people to video chat via instant messaging and social media networks.
• You can share videos, presentations and documents.
• You can engage your audience even more through text chats.
• You can record and send video messages to all participants before and after the presentation.

Plus, if you need more capabilities, you can upgrade to their Moderation package at only $9.99 per month. With the Moderation package, you simply gain more control.

Here are the benefits you receive with the upgrade:

• You can control who joins and who remains on the call.
• You can silence the audio of participants.
• You can control media sharing.

So, if you want to move your practice into the 21st Century, why not start incorporating video conferencing into the mix?

Once you see how simple it is, it’s very unlikely you’ll go back to the way you’re currently doing things.

"How long will we talk?"

I have been asked "How long will we talk?", over and over again. I have decided to answer this wonderful question............. with a video. If you would like more information, please do not hesitate to contact me via catchfirecoaching.com.

If Your Kids Are Awake, They’re Probably Online

By TAMAR LEWIN

The average young American now spends practically every waking minute — except for the time in school — using a smart phone, computer, television or other electronic device, according to a new study from the Kaiser Family Foundation.

Those ages 8 to 18 spend more than seven and a half hours a day with such devices, compared with less than six and a half hours five years ago, when the study was last conducted. And that does not count the hour and a half that youths spend texting, or the half-hour they talk on their cellphones.

And because so many of them are multitasking — say, surfing the Internet while listening to music — they pack on average nearly 11 hours of media content into that seven and a half hours.

“I feel like my days would be boring without it,” said Francisco Sepulveda, a 14-year-old Bronx eighth grader who uses his smart phone to surf the Web, watch videos, listen to music — and send or receive about 500 texts a day.

The study’s findings shocked its authors, who had concluded in 2005 that use could not possibly grow further, and confirmed the fears of many parents whose children are constantly tethered to media devices. It found, moreover, that heavy media use is associated with several negatives, including behavior problems and lower grades.

The third in a series, the study found that young people’s media consumption grew far more in the last five years than from 1999 to 2004, as sophisticated mobile technology like iPods and smart phones brought media access into teenagers’ pockets and beds.

Dr. Michael Rich, a pediatrician at Children’s Hospital Boston who directs the Center on Media and Child Health, said that with media use so ubiquitous, it was time to stop arguing over whether it was good or bad and accept it as part of children’s environment, “like the air they breathe, the water they drink and the food they eat.”

Contrary to popular wisdom, the heaviest media users reported spending a similar amount of time exercising as the light media users. Nonetheless, other studies have established a link between screen time and obesity.

While most of the young people in the study got good grades, 47 percent of the heaviest media users — those who consumed at least 16 hours a day — had mostly C’s or lower, compared with 23 percent of those who typically consumed media three hours a day or less. The heaviest media users were also more likely than the lightest users to report that they were bored or sad, or that they got into trouble, did not get along well with their parents and were not happy at school.

The study could not say whether the media use causes problems, or, rather, whether troubled youths turn to heavy media use.

“This is a stunner,” said Donald F. Roberts, a Stanford communications professor emeritus who is one of the authors of the study. “In the second report, I remember writing a paragraph saying we’ve hit a ceiling on media use, since there just aren’t enough hours in the day to increase the time children spend on media. But now it’s up an hour.”

The report is based on a survey of more than 2,000 students in grades 3 to 12 that was conducted from October 2008 to May 2009.

On average, young people spend about two hours a day consuming media on a mobile device, the study found. They spend almost another hour on “old” content like television or music delivered through newer pathways like the Web site Hulu or iTunes. Youths now spend more time listening to or watching media on their cellphones, or playing games, than talking on them.

“I use it as my alarm clock, because it has an annoying ringtone that doesn’t stop until you turn it off,” Francisco Sepulveda said of his phone. “At night, I can text or watch something on YouTube until I fall asleep. It lets me talk on the phone and watch a video at the same time, or listen to music while I send text messages.”

Francisco’s mother, Janet Sepulveda, bought his phone, a Sidekick LX, a year ago when the computer was not working, to ensure that he had Internet access for school. But schoolwork has not been the issue.

“I’d say he uses it about 2 percent for homework and 98 percent for other stuff,” she said. “At the beginning, I would take the phone at 10 p.m. and tell him he couldn’t use it anymore. Now he knows that if he’s not complying with what I want, I can suspend his service for a week or two. That’s happened.”

The Kaiser study found that more than 7 in 10 youths have a TV in their bedroom, and about a third have a computer with Internet access in their bedroom.

“Parents never knew as much as they thought they did about what their kids are doing,” Mr. Roberts said, “but now we’ve created a world where they’re removed from us that much more.”

The study found that young people used less media in homes with rules like no television during meals or in the bedroom, or with limits on media time.

Victoria Rideout, a Kaiser vice president who is lead author of the study, said that although it has become harder for parents to control what their children do, they can still have an effect.

“I don’t think parents should feel totally disempowered,” she said. “They can still make rules, and it still makes a difference.”

In Kensington, Md., Kim Calinan let her baby son, Trey, watch Baby Einstein videos, and soon moved him on to “Dora the Explorer.”

“By the time he was 4, he had all these math and science DVDs, and he was clicking through by himself, and he learned to read and do math early,” she said. “So if we’d had the conversation then, I would have said they were great educational tools.”

But now that Trey is 9 and wild about video games, Ms. Calinan feels differently.

Last year, she sensed that video games were displacing other interests and narrowing his social interactions. After realizing that Trey did not want to sign up for any after-school activities that might cut into his game time, Ms. Calinan limited his screen time to an hour and half a day on weekends only.

So last Wednesday, Trey came home and read a book — but said he was looking forward to the weekend, when he could play his favorite video game.

Many experts believe that media use is changing youthful attitudes.

“It’s changed young people’s assumptions about how to get an answer to a question,” Mr. Roberts said. “People can put out a problem, whether it’s ‘Where’s a good bar?’ or ‘What if I’m pregnant?’ and information pours in from all kinds of sources.”

The heaviest media users, the study found, are black and Hispanic youths and “tweens,” or those ages 11 to 14.

Even during the survey, media use was changing.

“One of the hot topics today is Twitter, but when we first went into the field and began interviewing, Twitter didn’t exist,” Ms. Rideout said.

Have you reserved your spot at the seminar?

There is still time to reserve your spot at the seminar this weekend. You can purchase your seat now online, or at the door. I've put together this video to help you make that final decision to be there on January 30-31, in Houston, Tx.

For more information, and to register for the seminar, simply go to:
CatchFire Seminars

Attach your Twitter account to your Facebook account.

Have you been updating your Twitter account, obsessively, only to leave your Facebook account needing some attention? There is an excellent application on Facebook that will allow you to connect the two accounts so that your Twitter account will automatically update your Facebook account. This application is very nice, in that it will allow you to keep your Facebook account from going stagnant, without having to log on 15-20 times a day for constant status updates.

To use this application, simply log into your Facebook account. In the top right corner, there is a search box. Type in Twitter, click search. The first application to show up is the official Twitter application. I prefer this one, as the others that I have tried, simply have not delivered as promised. Click on "View Application", this will take you to the fan page. Click on "Go to Application" under the Twitter photo.

The next screen to pop up will ask you if you would like to allow access to your Facebook account, click "Allow". The following screen will ask you to sign into your Twitter account, doing so will bring up your "Twitter Timeline". At the top right of this "Timeline" is a button that says "Allow Twitter to Update your Facebook Status", click. Click Allow Status Updates, on the next screen. If you have more than one Facebook account, it will give you the option to choose which account you would like to have updated by your Twitter account.

Viola! You are now updating your Facebook Status with every Tweet you post! Tweet on!!

Acupuncture is Something to Roar About

By Marilyn Allen

Happy Chinese New Year! The year of the Tiger begins on the 14th of February. Let's consider the fearsome Tiger. Those people born under his sign are doers, movers and shakers. They manage to accomplish world-class projects. This description provides myriads of information about them and sets very high expectations for their great activities and achievements. The Tiger has many other attributes to its personality that are compatible to the time in which we are living and the current state of acupuncture and Oriental medicine in the United States.

We have just finished up the year of the Ox. We dug our heels in, stood firm and worked hard. This coming year, just as the Tiger does, we must look to our wits and our cunning ability to survive and thrive. It is time to be professional self-promoters. It is time to come out of the dark forest and willfully further the progress, growth and advancement of acupuncture and Oriental medicine. It is time to popularize this medicine through publicity.

Those who are Tigers are all-or-nothing people. The Tiger's states of mind can be described as passionate, emotional and intense. This level of passion, intensity and emotions is leading the profession toward results that we can point to as examples of the fact that acupuncture and Oriental medicine does work. Now is the time to educated patients and the citizens of America about healing benefits of this medicine. Stand up and roar about how much you love this medicine!

Defiance is also a big part of what makes up a Tiger personality. The professional must stand strong, just like the Tiger, when forces work to assail our medicine. Now is that time to face that challenge. As the news of the effectiveness of acupuncture and Oriental medicine spreads, so many more challenges will face us in the health care arena. As other groups, from both outside and inside the profession, try to assault or minimize acupuncture and Oriental medicine, we must stand firm, speak out and push (or even sometimes pull) our medicine forward by blazing new trails, and creating new friends and new patients.

Two more of the Tiger's attributes are eagerness and excitement. They are willing and eager to find out about and participate in new activities. There must be new, as well as older practitioners who are equally willing and eager to participate in activities (whether big or small) that will do such things as create new laws in states with no regulations and spread the word to regulators, insurance companies and potential patients about the effectiveness of acupuncture and Oriental medicine. As one example of the impact we have had so far, consider that insurance companies are increasing their coverage for acupuncture and Oriental medicine every year.

Tigers also re-invent theirs live every single day. Tigers get bored with their everyday lives and want to escape their same routine. This year, take up this challenge and create a new way for you to inform, reform and perform something for your own life and the profession.

This is where you can also take a cue from yet another Tiger attribute: confidence. This is the year to build on your confidence. Take a step outside your normal routine and help build the strength of our medicine.

Finally, Tigers know how to make money. Tigers do not slack off. They put their shoulders to the wheel and work smarter to create what they need and want in their lives.

This year, 2010, let's take an example from the mighty Tigers. Let's make this year better for ourselves, our families, our patients and our profession.

You have heard of CEO, but have you heard of SEO?

When you are in business for yourself, you need to be able to get the word out about your business as easily and efficiently as possible. Of course, word of mouth is still the best advertising, however, the internet is quickly taking the place of the everyday conversations overheard in the marketplace. This is where SEO comes in.

SEO stands for SEARCH ENGINE OPTIMIZATION. This means that when your site has been Search Engine Optimized, your site will be at the top of the list on search engine websites. We do this by writing articles and embedding keywords into your site. The more these keywords appear in your SEO site, the higher up the list your site will appear on the search engines, simply because the keywords are more relevant on your site than other sites.

As we all know, when it comes to internet space, it's the same as in the real world, it's all about LOCATION, LOCATION, LOCATION. If your practice is listed at the bottom of a list of 750,000, you are not likely to gain much traffic. I think you will agree that being among the top three will increase your traffic more than you could ever have done by just waiting for people to click on your link.

When you are ready to have your practice or business grow, get in touch with us. We will make you one of the most popular in your category!

CatchFire Coaching

An Effective Supplemental Therapy for Cancer

By Haitao Cao, PhD, LAc

For several decades, cancer has been the leading cause of death worldwide. The predominant therapy for cancer is conventional treatment, including surgery, chemotherapy and radiotherapy. In China, most patients accept Chinese herbal medicine as supplemental therapy for cancer treatment.

Herbal medicine has its own advantages, such as enhancing therapeutic effects and reducing side effects of conventional treatments, regulating immune function, relieving symptoms, improving quality of life, and prolonging life.

The roles of Chinese Herbal Medicine in treating Cancer

In most cases, Chinese herbal medicine plays an adjunct role in comprehensive cancer treatment. It can support other Western or conventional treatments to enhance therapeutic effects and reduce side effects.

Traditional Chinese Medicine (TCM) teaches that chemotherapy may injure the upright qi of the human body, causing marrow inhibition, low immunity and gastrointestinal reactions. Some herbs can protect the lowering of blood cells after chemotherapy and improve side effects such as tiredness, listlessness, palpitation, insomnia, numbness of hands, and hair loss. Others can prevent and ameliorate digestive system reactions to improve appetite, and reduce nausea and vomiting after chemotherapy treatments. Some herbs can prevent myocardium impairment. Proper application of herbs can reduce dry mouth and throat caused by radiotherapy, alleviate cough and help reduce the dysfunction of ventilation caused by radiation pneumonia. Combinations of herbs are used before and after surgery to improve patient constitution and promote recovery. In some conditions, because patients can't accept conventional treatments, such as in advanced stages of cancers, and senior patients who cannot stand traumatic treatments, herbs can help improve quality of life and relieve symptoms. Herbal medicine also treats precancerous diseases such as liver cirrhosis, atrophic gastritis, and peptic ulcers. These treatments may effectively reduce and prevent the progression to cancer.

Basic treatment methods and common herbs

Cancer is the local manifestation of general disease. We have two basic treatment methods: tonifying and reducing. Tonifying upright qi and cultivating the root, is the primary principle of treating cancer, which also includes tonifying yang, and nourishing blood and yin. Reducing methods include clearing heat and relieving toxicity, invigorating blood and expelling stasis, transforming phlegm and dissipating nodules, and attacking toxins.

The tonifying method is commonly used in all types of middle and late stages of cancers. It boosts the patient's innate ability to fight disease, both physically and mentally and promotes recovery after traumatic treatments. Qi-tonifying herbs include ren shen, dang shen, huang qi, bai zhu and shan yao. Blood-nourishing blood herbs include dang gui, shu di huang, bai shao, e jiao and ji xue teng. Yin-nourishing herbs include tian men dong, mai men dong, sha shen, han lian zao and nu zhen zi. Yang-tonifying herbs include fu zi, rou gui, yin yang huo, bu gu zhi, tu si zi, rou cong rong and ba ji tian. Some of these herbs are hot and dry in nature, and some are sticky in nature. When a patient's constitution is too weak, sometimes they might have such reactions as abdominal distention, reduced appetite, constipation and dry mouth after taking the herbs. So when we use this category of herbs, we can add some others to promote qi movement and strengthen the spleen, such as chen pi or sha ren.

Heat toxins are one of common causes of cancer in TCM theory. Heat can condense the blood and dry up body fluid to form phlegm. Blood stasis, phlegm and heat then accumulate in the body, and block the channels and organs to form the cancer. Herbs commonly used to clear heat and relieve toxicity in the treatment of cancer include bai hua she she cao, pu gong ying, ban zhi lian, ban bian lian, zao xiu, jin yin hua, ban lan gen, shan dou gen, chuan xin lian, dong ling cao, ku shen, zi cao gen and qing dai. These herbs are cold in nature, so if patients already have a yang deficiency with manifestation of a cold sensation or diarrhea, this category of herbs is not suitable.

According to classic TCM theory, normal circulation of qi and blood is the key to keeping healthy. Qi stagnation and blood stasis is another kind of pathogenic cause of cancer. Blood stasis is, in fact, both a cause and a pathogenic result during the process of cancer, so it is necessary to regulate qi and invigorate the blood, which also helps to relieve pain for patients. Qi-regulating herbs include xiang fu, chen pi, qing pi, zhi shi, zhi ke, ba yue zha, hou po and chuan lian zi. Blood-invigorating herbs include dan shen, wu ling zhi, tao ren, hong hua, chi shao, san leng, e shu, ru xiang, mo yao and pu huang.

In TCM theory, phlegm is also both a cause and a pathogenic product during the process of cancer, so the group of herbs that can transform phlegm and dissipate nodules is also very commonly used in clinical practice. This class of herbs includes ban xia, tian nan xing, bei mu, zao jiao ci, yi yi ren, gua lou, xia ku cao, huang yao zi, hai zao, kun bu, mu li, gui ban, bie jia, teng li gen and shan ci gu.

Cancer can cause so much damage to the body because of toxins. According to TCM theory, one method of attacking internal toxins is by actually using toxic herbs. This class of herbs with the ability to attack toxicity include ban mao, lu feng fang, quan xie, shui zhi, wu gong, chan chu, sheng fu zi, sheng ban xia, sheng nan xing, wu tou, da ji, yuan hua and nao sha. Because this group of herbs is itself very toxic, we need to be very cautious when we use them.

Cautions in treating Cancer

Although natural herbs are relatively safer than synthesized chemical drugs, they are not absolutely safe. We should be very cautious. Emphasize prescribing formulas based on correct cancer-syndrome differentiation. Because of the other characteristics of traditional Chinese medicine, treatments are based on syndrome differentiation. We cannot pursue good therapeutic effects by simply putting all the herbs together based on their active ingredients, as discovered by modern research results. Patients need individualized treatment. These are some problems we want to avoid:

Avoid abuse of tonic herbs. For example, many patients asked the same question: "May I use ginseng to tonify myself?" That means everybody knows cancer patients are very weak and deficient, but not every patient has a deficient condition. Patients that are not necessarily qi-deficient need not use ren shen. So abuse of tonifying herbs needs to be avoided if their condition doesn't call for that.

Be cautious when using blood-invigorating herbs. Even though the blood-invigorating method is very popular in treating cancer, we still need to be very cautious, especially for those patients who have dysfunctions with blood coagulation or bleeding tendencies.

Don't always advocate using toxic herbs. This is especially true with patients soon after chemotherapy or radiotherapy when their bodies are very weak, and their important organs, such as liver and kidneys, are very likely to be damaged.

Finally, cancer treatment should be performed according to the principle of human-oriented, instead of cancer-oriented, medicine. According to TCM's characteristics, we should focus on the general condition of the whole patient, so we don't just kill cancer cells and destroy cancer tissue and then forget the rest of the patient. Improving quality of life and prolonging the life span should be the aim when treating cancer. Improvement of patients' physical, mental and social life should be considered when we evaluate patients. TCM treats patients as an organic whole. We don't only treat cancer by itself.

Check me out!!

Have you been wondering exactly how you can find out more about me? Wondering exactly how you will know whether or not my services are worthwhile? Well, here I am, check me out!



CatchFire Coaching

Still debating on attending the Social Media Seminar?

Are you thinking of attending the next CatchFire Seminar, but aren't sure just what you should expect? I've put together this video to help you make that final decision to be there on January 30-31, in Houston, Tx.

For more information, and to register for the seminar, simply go to:
CatchFire Seminars

How Chiropractors Can Change Their World By Changing One Thing

by Dr. Patrick MacNamara

A New Year brings new beginnings. For many, it’s a fresh start, a clean slate, and a blank page ready to be filled. For others, it’s a breath of fresh air, a season of optimism, and a hope toward achieving new goals. Whatever it is to you, the sad fact remains that resolutions fade quickly when juxtaposed with reality.

You see, reality is our wake up call. It’s the alarm that brings us out of a deep sleep, the cold shower that wakes our senses, and the slap in the face that makes all things clear.
It doesn’t discriminate based off of race, sex, or religion. It isn’t interested in class, income or education. And, it doesn’t give a rip if you’re the most gifted chiropractor in the world.
For some chiropractors, reality brings fear — fear of the future, fear of the unknown, fear of failure, and even fear of success.

However, what few realize is that reality can be changed.

For example, Norman Vincent Peale once said that what the mind can conceive and believe, it can achieve. He also said that if you change your thoughts, you’ll change your world.
As an entrepreneur and business owner, it’s up to you to change your world. Your patients deserve it, your community needs it and your family depends upon it.

So, my questions are …

• What steps have you taken in 2010 to change your world?

• Do you have written, tangible goals?

• Have you established a principle-centered, business-grounded game plan?

• What strategies do you have in place to advance your business, your finances, your profession?


To help you with the aforementioned, read the following two passages of Scripture:

• Proverbs 29:18 Where there is no vision, the people perish; but he that keepeth the law, happy is he.
• Habakkuk 2:2 And the Lord answered me and said, Write the vision and engrave it so plainly upon tablets that everyone who passes may [be able to] read [it easily and quickly] as he hastens by.

Did you grab hold of the message in those two verses?

1. If you don’t have a vision, you’ll perish.
2. If you do have a vision, WRITE IT DOWN!

So, whatever your vision is for 2010, write it down. Once it’s written, read it often and out loud. There is incomprehensible power in the spoken word.

Now, for many of you, this post has caught you off guard. You’re wondering what does all of this have to do with social media and blogs. Well, if you stick with me, I’ll show you. A foundation has to be set before a building can stand. My intentions are to set the proper foundation personally so that we can erect strong walls professionally.

Wondering how to promote your blog on Facebook?

By BellaCasa

Do you have a blog? A Facebook account? Then you will love the Networked Blogs application at Facebook.

Essentially it is another way to promote your blog, in a friendly way to your friends on Facebook and to the whole Facebook community, as well.

1. First, you have to add the application by visiting the Networked Blogs page at Facebook.

2. You will need to temporarily add an html code to your blog to 'claim your blog.' It's very easy and only takes a minute or two. You could ask 10 friends to help you claim your blog, but this could take awhile, so the HTML code feature is best in my opinion.

3. Next, invite your friends on Facebook to join your Blog Network. I have found that most friends I invite do join, which is really nice of them.

4. Relax, and let your blog post auto-post to your profile. Here is the best part - once you have 11 Readers, your blog posts will automatically post to your Facebook profile! I love that! In the past, I would manually post my blog posts to my Facebook, so having it automatically post just makes my life that much easier.

5. You can also add a widget to your blog, so that your readers can easily find you on Facebook. You find this by clicking on "Promote Your Blog."

WHY SOCIAL MEDIA MARKETING?

I know you have been hearing alot lately about "Social Media Marketing", and have probably been asking yourself what Facebook, Twitter, blogging and any number of other web pages and tools have to do with Chiropractic Medicine. I am here to train you, and help you use these useful tools to improve your current status. Come along with me, you will be amazed by what you have yet to learn!

Try Meditation to Lower Your Blood Pressure and Protect Your Heart

By Sarah Baldauf

Meditation is no longer just for the groovy folk. A just published study in the American Journal of Hypertension suggests the practice may bring cardiovascular and mental-health benefits. The research, conducted at American University in Washington, followed 298 students, half of whom practiced transcendental meditation for 20 minutes once or twice daily over three months and half of whom did not. Results: A subgroup of subjects in the meditation group who were at increased risk for hypertension significantly lowered their blood pressure and psychological distress and also bolstered their coping ability. The average reduction in blood pressure in this group—a 6.3-mm Hg decrease in the top (systolic) number of a blood pressure reading and a 4-mm Hg decrease in the lower (diastolic) number, compared with the control group—was associated with a 52 percent reduction in the risk of developing hypertension in the future. Meditators who were not at increased risk for hypertension saw a reduction in psychological distress, depression, and anxiety as well as increased coping ability but no significant lowering of blood pressure. The results are particularly meaningful at a time when "improvement in mental health is of great concern as greater numbers of college students are being treated for anxiety and depression than ever before," says lead study author, Sanford Nidich, professor of physiology and health at the Institute for Natural Medicine and Prevention at Maharishi University of Management in Iowa.

Lately, meditation has been garnering attention from a host of medical and scientific researchers. More than 120 meditation studies are listed on clinicaltrials.gov, a clearinghouse for research supported by the National Institutes of Health, investigating the intervention in patients with conditions from cancer and heart disease to post-traumatic stress disorder, insomnia, and binge eating. It's no cure-all, but early research is suggesting meditation could play a helpful role in mediating the stress response that contributes to a number of physical and mental conditions.

In a country famous for medical innovation and high-tech treatments—not to mention their high cost—Americans, too, have begun to embrace complementary and alternative interventions like meditation, acupuncture, and "natural" supplements. According to a recent study sponsored by the NIH's National Center for Complementary and Alternative Medicine, more than 1 in 3 adults sought such healthcare in 2007—and collectively spent $40 billion out of pocket. But with the exception of the classes, books, or CDs one might buy to learn the ins and outs of "om," focusing on one's breath, or becoming more mindful, the practice of meditation is free.

One simple thing seems clear: Find a type of meditation that you like. "What's really important," says Richard Davidson, neuroscience and meditation researcher at the University of Wisconsin-Madison," is that a person find a particular style [of meditation] they're comfortable with so they continue to practice." Some styles train practitioners to focus on an object or a mantra; others cultivate positive emotions; others still aim to train practitioners not to judge thoughts that arise but to just accept them and not get attached. More meditation, it seems, offers stronger effects; Davidson's research on monks who had practiced for tens of thousands of hours in their lifetimes managed to change their brains' functioning and structure. Benefits appear to be attainable with less of a time commitment, he adds—perhaps somewhere between 20 and 40 minutes daily.

Not all doctors have bought into the merits of meditation as a treatment, nor should they just yet. The hard research medical practitioners swear by is still in the early stages. The National Center for Complementary and Alternative Medicine is starting to fund needed research with larger sample sizes of participants and solid study design, says Jeffrey Greeson, meditation researcher and assistant clinical professor in the department of psychiatry and behavioral sciences at Duke University School of Medicine. He predicts that results will begin to emerge in the next five years.

Diet Commandments for Pain Patients

as posted by: Dr. Mercola

Fibromyalgia is a chronic condition whose symptoms include muscle and tissue pain, fatigue, depression, and sleep disturbances. Recent data suggests that central sensitization, in which neurons in the spinal cord become sensitized by inflammation or cell damage, may be involved in the way fibromyalgia patients process pain. Certain chemicals in the foods patients eat may trigger the release of neurotransmitters that heighten this sensitivity.

Although there have only been a handful of studies on diet and fibromyalgia, the following eating rules can’t hurt, and may help, people dealing with chronic pain.

Eat fresh foods. Eating a diet of fresh foods, devoid of preservatives and additives, may ease symptoms triggered by coexisting conditions such as IBS. It’s also a good idea to buy organic food when possible, as some patients do better avoiding pesticides and chemicals.

Avoid caffeine. Fibromyalgia is believed to be linked to an imbalance of brain chemicals that control mood, and it is often linked with unrestful sleep and fatigue. Some try to ease fatigue with stimulants like caffeine, but they may end up doing more harm than good in the long run. Though caffeine provides an initial boost of energy, it is no substitute for sleep, and can keep you awake.

Avoid nightshade vegetables. Nightshade vegetables like tomatoes, potatoes, and eggplant are suspected to trigger arthritis and pain conditions in some people.

Consume omega-3’s liberally. Omega-3 fats have been touted as a heart-healthy food, but they may help with pain, as well. They reduce the inflammation and help brain function.

Use yeast sparingly. Consuming yeast may also contribute to the growth of yeast fungus, which can contribute to pain.

Avoid dairy. Many fibromyalgia patients have trouble digesting milk and dairy products.

Cut down on carbs. About 90 percent of fibromyalgia patients have low adrenal functioning, which affects the metabolism of carbohydrates and may lead to hypoglycemia.

Avoid aspartame. The artificial sweetener found in diet sodas and many sugar-free sweets is part of a chemical group called excitotoxins, which activate neurons that can increase sensitivity to pain.

Avoid additives. Food additives such as monosodium glutamate (MSG) often cause trouble for pain patients. MSG is a an excitatory neurotransmitter that may stimulate pain receptors; glutamate levels in spinal fluid have been shown to correlate with pain levels in fibromyalgia patients.

Stay away from junk food. Limit or eliminate fast food, candy, and vending-machine products. In addition to contributing to weight gain and the development of unhealthy eating habits, these diet-wreckers may also irritate muscles, disrupt sleep, and compromise your immune system.

Winter workouts can boost your mood, but stay safe

By Jennifer Thomas

Winter can put a chill on even the most enthusiastic exerciser's plans. It's hard to get motivated to go jogging when you have to sidestep icy patches. And who wants to go to the gym when you have to scrape the ice off the windshield first?

But sticking to your exercise program throughout the colder months is beneficial for multiple reasons, experts say. Not only can physical activity lift your spirits during days of limited sunlight, it can help make sure you're in good shape when it's time to pull out those shorts and bathing suits again.

To exercise safely in more challenging conditions, you may need to make some adjustments to your routine, said Tony Breitbach, director of athletic training education at Saint Louis University.

"A change in weather should bring a change to your mindset," Breitbach said. "As temperatures get colder ... you need to have a winter sports strategy."

When exercising outdoors, it's important to dress properly. Wear layers that you can peel off as necessary. Ideally, the layer closest to your skin should be made of a breathable wicking material and not sweat-absorbing cotton. Then add a layer of fleece or cotton for warmth and, finally, a windbreaker or waterproof outer layer.

Make sure you've adequately insulated your extremities. The face, fingers and toes are most likely to get frostbitten. Pain or tingling in your ears, fingers or toes is a sign that it's time to come in from the cold, Breitbach said.

And don't forget a hat. Substantial body heat is lost through your head.

Though you may feel less thirsty in cold weather, continue to drink water while exercising. Avoid caffeine and alcohol-based beverages, which can contribute to dehydration.

If you run in the dark, wear reflective clothing so that drivers can see you.

Warming up is extra important when it's cold outside. Before leaving home, do some stretching and other exercises to limber up. Once outside, start with some brisk walking before beginning to jog.

Also watch out for overuse injuries. Indoor surfaces such as gym floors or concrete can be hard on the knees and can worsen overuse issues.

If the winter blues have extended to your feelings about exercise, get creative. Find an indoor pool or go to that Pilates class you've been wanting to try. Ice skating and cross-country skiing burn lots of calories. And there's nothing like a snowball fight with your kids to get your heart pumping.

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Study Debunks Notion of 'Healthy Obese' Man

Heart risks may take years to show up, but they're there, study finds

By Ed Edelson
HealthDay Reporter

No man who is fat is truly healthy over the long term, a new study finds.

"There appears to be no such thing as metabolically healthy obesity," said a statement by Dr. Johan Arnlov, an associate professor of cardiovascular epidemiology at Uppsala University, and lead author of a report published online Dec. 28 in the journal Circulation.

That assessment is based on a study that has followed almost 1,800 Swedish men, starting at age 50, for an unusually long time, 30 years, recording those who died or had a cardiovascular problem such as a heart attack or stroke.

Arnlov and his colleagues measured not only obesity, but also the prevalence of metabolic syndrome, a cluster of cardiovascular risk factors -- high blood sugar, high blood pressure, high blood triglycerides (fats), low HDL ("good") cholesterol and a broad waist size (40 inches for men, 35 for women). Metabolic syndrome is the presence of three or more of these risk factors.

Previous studies have found no increased cardiovascular risk in obese men who did not have the metabolic syndrome, giving rise to the notion that there was a "healthy obesity."

But the new report indicates that those studies didn't follow the participants long enough. Problems only become more evident after 15 years or so, the researchers found.

Using the body-mass index, which matches height and weight and lists a score of 30 as obese and 25 to 30 as overweight, the study found that over the 30-year period, the risk of cardiovascular disease was 63 percent higher in men of normal weight who had metabolic syndrome, compared to normal-weight men who did not have metabolic syndrome. It was 52 percent higher in overweight men without metabolic syndrome, 74 percent higher in overweight men with metabolic syndrome, 95 percent higher in obese men without metabolic syndrome and 155 percent higher in obese men with metabolic syndrome.

"The findings weren't all that surprising to me," said Barry Franklin, director of cardiovascular rehabilitation and exercise laboratories at the William Beaumont Hospital in Royal Oak, Mich., and chairman of the American Heart Association council on nutrition, physical activity and metabolism. "But they had a phenomenal follow-up, 30 years, and the take-home message is that overweight and obese men are at higher risk of cardiovascular risk even if they don't have metabolic syndrome."

A shortcoming of the study is that while it measured other factors such as smoking, it did not look at levels of physical activity, Franklin said.

"We have unequivocal evidence that being physically fit, whether you are overweight or obese, has a beneficial effect," he said. "So, if you are overweight or obese, it is all the more important to emphasize your fitness."

The endpoint results seen in the study -- 681 cardiovascular events, 386 cardiovascular deaths -- were similar to those seen in the United States, said Dr. Richard A. Stein, director of urban community cardiology at New York University.

And so the message of the study is that an American man "can't say 'my weight is a social or psychological issue, [but] it's not a cardiovascular risk factor,'" Stein said.

Super-Charge Your Goals to Create What You Really Want

By Carol Tuttle

Carol Tuttle is a Master Energy Therapist and the author of the best-selling book, Remembering Wholeness: A Personal Handbook for Thriving in the 21^st Century.

The tradition for the new year is to write-out goals for ourselves. Typically these goals are written as something that will be happening in our future.

This year choose to write your goals as "I am" statements. You can even include your feelings of gratitude by stating your goals as "I am grateful for ..."

Using the affirmation technique allows you to tap into the power of your being, the power of God that lies within you. This power can change your life faster than any other resource you have.

Several years ago when I first started to use this technique I had a goal of running my first marathon. I chose this goal because for most of my life I have had the limiting belief that I am not a runner and I could never run much more than a few miles.

Living in Utah also added to my limiting beliefs because I live at a high altitude where it is even harder to run. The longest distance I had ever run before I made this goal was 5 miles when I was in college.

I know that we are designed to overcome challenges. So I now choose my challenges rather than to experience the struggles of life choosing me. The first few words of my book, Remembering Wholeness: A Personal Handbook for Thriving in the 21^st Century, are "Challenges feed us, Struggles deplete us."

To write my goal as an affirmation sounded like this:

I am grateful that I am successfully running a marathon in April.

I look forward to my training time and the preparations that will create this to be an awesome experience.

I am grateful for all the spiritual help I am receiving that supports me in fine-tuning my body to achieve this goal.

I am grateful to my body for its strength and endurance, it enjoys running, I enjoy running.

I am having fun with this challenge.

Whenever I run I imagine I am running the marathon and I am successfully completing it. I get exhilarated crossing the finishing line. I now enjoy and look forward to running.

I am creating a healthy, invigorating challenge rather than a life-exhausting, painful, emotional challenge.

Take your New Year's resolutions and create affirmation statements with them. Ask God, the angels and the powers of the universe to assist you in creating your dreams for 2006.

My affirmations worked so well, I not only ran my first marathon in April 2001, I have run 15 more since then.

Take some time now to review these three areas of your life:

Your Health, your finances, and your relationships. Write 10 "I am" statements for each category of your life. Add to your list each week for the entire month. Use your "I am" statements with a powerful technique called an Energy Circle to create your dreams with God's help.

In my book Remembering Wholeness: A Personal Handbook for Thriving in the 21^st Century you will learn how to do Energy Circles along with many other techniques to create a better life. The door is wide open you for you to go there now. Let yourself have a better life.

Treating Your Own Headaches

via webmd.com

You don't necessarily need a doctor's prescription to treat your headaches. Here are some ways you can find relief, without medication:

• Apply an ice pack to the painful area of your head. Try placing it on your forehead, temples, or the back of your neck.
• Take a warm bath or shower; take a nap; or take a walk.
• Ask someone to rub your neck and back, or treat yourself to a massage.
• Apply gentle, steady rotating pressure to the painful area of your head with your index finger and/or thumb. Maintain pressure for 7-15 seconds, then release. Repeat as needed.
• Rest, sit, or lie quietly in a low-lit room. Close your eyes and try to release the tension in your back, neck, and shoulders.
• If you have excessive muscle contractions in the neck, physical therapy exercises performed daily are often helpful.