I am including this article today for your reading because it is informative, comprehensive, and concise.  In short, it is one of the best I have read recently regarding the prevention of breast cancer.

http://www.mnn.com/health/fitness-well-being/stories/the-10-best-ways-to-prevent-breast-cancer

When you are ready to ask the next questions concerning changing lifestyle patterns to support healthier living, let Heather Brummer and me know.  Creating practical life changing plans with those who want them is one of the things we enjoy doing the most.  You’ll get one of us at 206.579.2757.

moving toward fitness . . .

New research findings suggest that all of us should be less focused on calorie counting and weight loss efforts and more focused on improving and maintaining fitness, if we want to live better and live longer.

Dr. Duck-chul Lee and his associates at the University of South Carolina in December of 2011, published online at Circulation a study looking at how fitness and BMI, body mass index, affected cardiovascular disease and all causes of death. During the all-male study conducted over eleven years, men who became or remained fit had a 47% and 48% lower risk of all-cause mortality compared to men who remained unfit.  Becoming normal weight did not appear to have any benefit in terms of reducing the risk of all-cause and cardiovascular death.  Furthermore, becoming overweight did not appear to increase the risk of mortality.

Basically,” Dr. Lee continued, “to increase or maintain fitness levels, physical activity is the most important factor that people can modify.”

In other words, one very significant key to living a long life appears to be continuing to move–walking, gardening and yoga.  And, don’t forget dancing!

For a full text see www.circahajournals.org.

Dr. Terry Wahls’ health and abilities to move in 2007 began declining due to the rapid progression of MS.  Frustrated by the increasing deterioration, she turned to the biochemistry of cells to understand how to improve her health.

Today, she is no longer in a wheelchair.  She rides her bike, horseback rides, researches additional impacts of healing foods on modern diseases, and lectures throughout the country, sharing her experiences and discoveries with optimizing the human brain.  Dr. Wahls healed her brain of MS by understanding the basic nutrients that the brain and body need to function.  Although MS and mental health challenges seem different, the physical causes at the cellular level are the same.

I encourage you to watch the attached video.  I feel it will inspire you, as it does me.

http://tedxtalks.ted.com/video/TEDxIowaCity-Dr-Terry-Wahls-Min;search:tag:%22tedxiowacity%22

As Dr. Wahls says, “We all have choices.”  Not everyone is prepared to make the radical choices she made, however, making small achievable steps are still worth taking.  If you need more support with deciding where to begin to address the physical causes of fatigue, lack of mental clarity, weight gain issues and pre-diabetes, please contact Dr. Allott and Heather Brummer, who are happy to assist you.

Some Do’s and Don’ts to get you through the holidays and beyond from Heather Brummer, MS, L.Ac.

DON’T eat everything.
DO budget your treats and make them count.

DON’T forget to eat.
DO eat protein every 3 hours, or at least for breakfast.

DON’T stop moving.
DO modify your routine if it helps to keep you moving.

DON’T make any major lifestyle changes.
DO bring attention and awareness to your life as you live it right now.

DON’T WEIGH YOURSELF.
Really!

DON’T panic!
DO pace yourself, and be kind to yourself.

No doubt, with a little intentionality by January 1, you and I can be well on our way to a healthier 2012.  Do you have a nagging health issue that it is time to solve?  What is your health plan for 2012?

I am considering making January a month for doing one thing each day for my good health.  That’s right: one thing each day for a month.  For example, in January I’ll use a pedometer and begin writing down the number of steps I take daily.  In February, I will include more dark green vegetables in my meals.  I will do each activity for 30 days and then add another small step the next month.  I will also find someone who can compassionately help me with accountability and the tracking of my activities.

Does this sound like a plan you could adopt with me?

You know, it is my long-term patients who make small changes and achieve over time the most progress towards reaching and maintaining their health care goals. They may not be consistent with daily exercises; they may not be consistent staying away from sugar; and they may not even be consistent in maintaining a balanced life.  But, they are consistent about having a support person.  That person reminds them when they get off track and of the benefits they have known in the past and will experience again.  With time the binges look a bit healthier and the space between periods of no movement become shorter.

What do you say; will you join me in a plan of little changes?

Let’s decide this year to pay attention to our holiday eating, so that in January we do not suffer with sad cases of holiday regrets.  The following are four simple no-regret actions for holiday eating:

1.   CHOOSE 3 DAYS.  During these 3 days, you will eat anything your heart desires!  Perhaps you might pick Thanksgiving Day, a holiday feast and New Year’s Day–anything does!  On the other 59 days, you maintain your normal healthy eating.
2.   MOVE EVERYDAY.  Take a quick walk around the block; jump rope for 15 minutes; follow a yoga video workout, or complete your usual 30 minute daily routine.
3.   WATCH ALCOHOLIC INTAKE.  Alcoholic beverages spike calorie counts higher than we ever image.
4.   START PLANNING January’s re-commitment to healthier living in 2012.  What will that mean for you?  Make your plan and find a consistent support person to help you implement it.

On Tuesday, October 11, 2011 from 5:30-6:45 PM, I am really looking forward to a discussion with students at Bastyr Natural Health Clinic Ground Rounds.  The discussion centers around important considerations health providers make for patients with addictions.  I will focus on the challenges of prescribing medical marijuana, screening for addictive behavior, and cross addictions.  Hopefully, the discussion will be very practical and will include several research and case studies.

If you are interested , please join us by coming to the Bastyr Center for Natural Health room 192.

Directions are at http://www.mapquest.com/maps?address=3670+Stone+Way+N.&city=seattle&state=wa

Whenever possible, I post my continuing education seminar teaching schedule here
in my blog.  I always appreciate your contacting family members and professional colleagues with the dates and locations of where I will be presenting seminars in the United States.  This PESI seminar is called “Nutritional & Complementary Treatments for Mental Health Disorders: Non-Pharmaceutical Strategies that Work!”.  In September, I head to New York and Vermont–that is, if the creeks, rivers and roads return to normal after Irene.  In November, I will be back  in Portland, Eugene, and Medford, Oregon.  In December, I will return to Minneapolis, Minnesota. For more specifics, please contact www.pesi.com.  Thanks for sharing these dates:

Thursday, September 8, 2011, Albany, New York
Friday, September 9, 2011, Syracuse, New York
Tuesday, September 13, 2011, Burlington, Vermont

Heather Brummer, an exceptional nutritionist and acupuncturist, has joined me at Dynamic Paths. I have known Heather and admired her work for years.  Together, we hope to provide a yearlong program, which includes individual treatment and group work for people who struggle with anxiety, depression, addictions, PTSD, pre-diabetes and diabetes.  She is particularly skilled at solving digestive issues. I am excited about the opportunities this opens up for many of you.

Having Heather here in the evenings allows Dynamic Paths’ same competent and
thorough care to be offered at perhaps an even more convenient time for you.  Call for an appointment with Heather at 206-579-2757. You’ll be glad you did.

Two recent medical studies found that increasing physical activity slows the decline of cognitive brain function in older patients.

After up to eight years of repeated testing, reports concluded that one-third of patients with the highest levels of energy expenditures showed declines in cognitive function of only 1.5%, compared with 4.5% of the patients in the middle range expenditures.  Researchers found 16.9% decline in the mostly sedentary patient group.  In the last group, “declines were noted each year and they appeared to accelerate over time”.

In other words, getting more exercise preserves good brain function, fosters feeling smarter, and ensures living independently longer.

For a more extensive review of these studies, read Medical News ICAD: Exercise Protects Brain in New Studies at http://send.webvalence.com/link.php?M=647695&N=10727&L=7548&F=T.

Since physical activity is a skill and a lifestyle, how do you express it in your life today?  What would you like it to look like in two years?  And how will you make exercise part of your life as a 50-year old, a 60-year old, a 70-year old, an 80-year old?  Below are some reswources, which have been enjoyed by staff members at Dynamic Paths.

RESOURCES                                                                                                                                                                I have really enjoyed moving my body outside in the mornings this summer through a program called Seattle Weight Loss Boot Camp.  At the end of the month, I felt stronger, happier about the weather, and my brain felt clearer.  The workouts are held in Green Lake Park. http://send.webvalence.com/link.php?M=647695&N=10727&L=7549&F=T

Heather Brummer, nutritionist and acupuncturist at Dynamic Paths, is happy with the personalied training at a very reasonable cost she is receiving at Everett Physical Therapy & Sports Performance Center, where physical therapists are always on staff.  Find this opportunity at 2000 Hewitt Ave., Suite #115, Everett, WA 98201, 425-252-3908, located at the Everett Events Center.                               www.everetteventscenter.com

Leah Early, the extraordinary admin person at Dynamic Paths, discovered that her insurance pays for membership at the YMCA through a program called Silver Sneakers.        www.greaterseattleonthe cheap.com/4558-silversneakers-fitness-program-is-an-innovative-health-and-fitness-program-that-gives-older-adults-greater-control-of-their-well-being/

Many of Dynamic Paths’ clients have recommended Yoga for Round Bodies through Whole Life Yoga (DVD and/or classes), 206-784-2882, tracy@wholelifeyoga.com.