Pilates Proven To Help Back Pain!

So many people with back and or neck pain, and so many options for relief that they have not been told about...

It’s frustrating when you go your doctor, get an examination and a referral to a specialist, then go through more test and exams with that doc – sometimes after waiting months for your appointment, and then get yet another referral to a surgeon who then does more tests…

Well, many of you know the scenario. It happens all the time. STOP!

I have been saying for years “you DON”T have to live with back pain!”

My STOP Back Pain book, as well as my DVD and programs, have helped hundreds of people so far, and I’m aiming for thousands!

I have a good friend who suffered with back pain, went through months of docs, tests, etc., and then had surgery, but still has the same pain! She now says she would not have chosen to have the surgery if she’d known it would not heal her pain.

Unfortunately, her story is one I have heard over and over; but people are afraid of treatments that are not covered under their insurance. They have listened to their doctors tell them that there is no proof any of the complimentary modalities work. Notice I used the word “complimentary,” not alternative. There is so MUCH “anecdotal” proof for these complimentary therapies, in fact, that they cannot be called anecdotal any more, but because your doc did not learn about these modalities in medical school, in his or her mind, they do not exist. What a shame. I explain many of these therapies in my book. But some doctors are beginning to realize this, seeing the evidence, and some are even recommending things like acupuncture, chiropractic, Pilates or Yoga. Things are changing, just not very fast.

With that said, modern medical technology is amazing and can help a person get a definitive diagnosis, so don’t ditch your doc quite yet! Just remember that you are the head of your medical team and coordinating your care is part of the job you must do to get well.

I’ve had clients come into one of my Pilates classes so frightened of making their pain worse that they were literally shaking in their shoes. Chronic pain, especially back pain, is my specialty though, and I understand how to calm beginners and modify the exercises for them, so that they begin to feel better and eventually are not afraid and then we can begin to heal their pain.

As for the science behind what I do, here’s a study which showed improved core strength and stability, posture and balance, and fewer pain symptoms in people with chronic lower back pain, who took Pilates classes three times a week for 14 weeks. I have seen people’s back pain reduced with only one class a week, and one suggested exercise in between. It takes longer, maybe six months or so, but it can be done – WITHOUT SURGERY OR OPIODS!

Another study showed that a Pilates exercise program reduced back pain more than other interventions. This particular study looked at 128 scholarly articles on the topic, chose 29 to use in their analysis, and concluded “We found that there is a dearth of studies that clearly demonstrate the efficacy of a specific Pilates exercise program over another in the treatment of chronic pain. However, the consensus in the field suggests that Pilates method is more effective than minimal physical exercise intervention in reducing pain.

I agree. Pilates does help.

I also use Yoga exercises for my clients with great success. All Yoga and Pilates exercises can be modified to help people who are stiff and sore, who haven’t worked out in a long time, who are in pain and/or scared of exacerbating their pain. Relief is possible!

Please don’t simply take any old Pilates class, however. There are some out there who have taken a weekend training course and then go forth and teach Pilates classes. These people are not really trained. ALWAYS check your instructor’s credentials. If you have questions about their certifications, drop me a note and I’ll happily check for you. There are some GREAT certification programs out there now, and I’ll be happy to look at your instructors and let you know if they have had sufficient training to help you.

If you’d like to work with me either in person, or via SKYPE, please contact me HERE.

Best of Health,

Kathi

A Remedy As Old As #Hippocrates

A while back I wrote about a remedy I'd found which science showed dated back to Hippocrates. It was Black Elderberry Extract and he used it for upper respiratory issues, ear infections, etc. I passed the recipe around at that time and I tried it myself a few times. While it most certainly tasted like medicine, it didn't seem to help much better than anything else I'd used over the years, so, I began doing my own research and testing - I'm sure that doesn't surprise you. Well, I have, at last, found a revised recipe that seems to work better, along with new dosing requirements.

The dosing is the biggest question mark for any of the ancient remedies I’ve tried. Unfortunately, I could find no information about how much of the extract Hippocrates used nor his actual formula for making it. There were plenty of recipes and recommendations on the internet from people who also did not know exactly what would work.

Trial and error seems to be the only way to figure these things out, so I test on myself. For example, I had previously tested cranberry juice for urinary tract infections. The straight juice was strong, but I could manage to get it down; but again, no one really knew how much to take, and now it’s getting harder and harder to find the liquid, as the capsules have become more in demand. First, I tried 400 mg capsules, and, according to the label, 1 capsule every 4 hours would do it – NOT! What ended up working for me was 7 capsules twice a day. That’s a lot; I can see why pharmaceutical companies don’t want to recommend that much! But I found no evidence that it could hurt me and one day of that many capsules took care of my infection. That’s good enough for me to recommend this method. It’s an alternative to antibiotics that is safe and works!

So, when it came to elderberry extract, I decided to try the same thing. I made the recipe with three times the amount of elderberries last year as the year before, and, when a cold struck, I took larger doses. Eventually I found that 2 tablespoons in the morning and again in the afternoon, and 3 tablespoons before bed, worked best. I had a bad head cold just this past week that came upon me suddenly, in the evening. So I took this dose on the first night, and the next 2 days and nights, and by the 4th day, the only thing left was a bit of runny nose. And this had hit hard. The first full day of it I was in bed as often as I could get there. I had no energy, felt like a zombie, couldn’t breathe, etc.; so when it went away this quickly, I was thrilled!

I have included the revised recipe below, as well as the dose I used. Elderberries grow wild in some areas of the US, and you may be able to find them and make your own. If not, don’t be afraid to pick up an elderberry extract from a health store and try different doses until you find the right one for you!

Best of Health,

Kathi

Black Elderberry Extract Recipe

You'll need:

A large glass jar with a tight cover

2 lb of black elderberries, washed

1 quart 100 proof vodka

Fill the glass jar about 2/3 full with berries

Fill to top with vodka

Place lid on jar and shake vigorously

Store in a cool, dark place for at least 4 weeks to steep

Shake vigorously once a day during these weeks.

Strain through 2-3 layers of cheesecloth, getting all the liquid out until only the hard dried up berries remain.

Place the extract in a glass jar and store in a cool, dark place until needed.

Dose is 2 tablespoons, each morning and afternoon, then 3 tablespoons before bed.

Is Your Brain Plastic!?

The progress that medical science has made in recent years is truly amazing to me. From using 3D medical technology to replace lost limbs and heart valves, to the deeper understanding of brain plasticity (neuroplasticity) and how we can repair brain damage that was previously thought permanent... This is definitely the stuff that sci-fi movies were made of when I was a kid!

While I have been studying neuroplasticity of the brain on my own, I am also taking a course where I'm learning how to use it to change some of the pathways that years of habit have made in my own brain. All I can say is - WOW!

What I am finding is, that in addition to the changes I am working on in the course, other changes (new pathways) are automatically forming for other habits I have wanted to change, but have only thought about so far. “Wow” just isn't a strong enough word! Check out Homer's tracks, or pathways; looks like he may need to change a few of those to remain healthy! 🙂

Through the discovery of neuroplasticity, we now know that we are literally reforming our brains with each passing day. Our brains enjoy the remarkable ability to reorganize pathways, create new connections and, in some cases, even create new neurons throughout our entire lifetime. Isn’t that a kick?!

So, in other words, our brains can change and adapt in response to new experiences. This type of brain plasticity is called Structural Plasticity, and it refers to our amazing brain's ability to actually change its physical structure as a result of learning. This is what the course I am taking is all about and it is just cooler than cool!

Just think about the possibilities this opens up for us Baby Boomers! Many of us watched our parents or other close family members suffer with Alzheimer’s or other dementia, and we sure don’t want to go down that path ourselves!!

Well, we can start right away by making new pathways, or tracks, in our brains, learning new skills, improving on our personal habits, and keep our brains as plastic as possible. There are new courses being developed daily now to help us do exactly that. In fact, I am developing a 30 day course myself based upon what I’ve learned recently, and adding a few tools that have been successful in helping my coaching clients make positive changes, like EFT.

The good news is that I will be offering it free of charge during the planning stages, to a small group of people, in exchange for your feedback and testimonials. I am very excited about this course and the possibilities it brings! When completed, the course will sell for $99.

If you are interested in being part of the test group, please drop me an email (info@HealthyBoomerBody.com) and include your telephone number so that we can chat for a few minutes about the course.

Best of Health,

Kathi

 

Can Your Mind Really Heal Your Body?

I'm sure you've heard things said before like, "mind over body" or, "your mind can heal anything," but do you ever think to yourself, "that's easier said than done!" After all, if you're like most people, you don't have time to sit around like a Buddist Monk, meditating for hours a day, focusing on healing your body. So how exactly do you apply it to your life?

Well, I want to share a video with you today that will reveal some startling research on just how powerful the mind is over the body. This video will also introduce a grounded, everyday technique that you can use to help your mind keep your body healthy.

It's a video of Dr. Lissa Rankin, M.D., a traditionally trained medical doctor who specializes in understanding the mind-body connection, and Nick Ortner, producer of the upcoming 9th annual Tapping World Summit, to discuss her findings in her book, “Mind Over Medicine,” and the implications they have for all of us, both the "seemingly" healthy, and those with health challenges. If you’ve been receiving my newsletter for a while, you may remember Dr. Lissa from my telesummit on healing chronic pain a few years back. This video is being released in the lead up to the 9th Annual Tapping World Summit. They have some very interesting dialogue where Dr. Lissa shares her latest research, and her perspective on what is happening in the mind and body when people are doing EFT Tapping. I’ve talked about EFT before, in my newsletter, and you know that I highly recommend using it on a regular basis.

Tapping, most commonly known as EFT or Emotional Freedom Techniques, is a type of energy psychology that combines eastern medicine and modern psychology. It is extremely effective with both physical issues (back pain, headaches, etc.) and emotional issues.

Here’s what you’ll get from today’s video with Lissa and Nick:

- You'll hear about what Dr. Lissa has learned from studying over 3,500 cases of "spontaneous remission" and what the research both tells us, and isn't telling us, about why people get sick or healthy.

- You'll discover the nine common characteristics that people with "spontaneous remission" have, and why they're critical to know for both sick people and healthy people.

- You'll learn about the only two modes that our nervous system can be in, and how in one of them, our bodies’ self-repair mechanism literally shuts down! And the scary part is that most people tend to get stuck in this shut down mode (she'll explain why and how you can get out of it).

- You'll hear about why some of her supposedly "healthiest" clients (exercising, eating well, meditating, etc) were getting sick and the big "aha" moment she had about what was causing it all.

- Near the end Dr. Lissa will blow your mind by redefining what "placebo" actually is and how most scientific studies are not digging deep enough into what is going on with the mind and body.

Watch this video HERE, I know you'll love it!

Best of Health,

Kathi

World Tapping Summit PreviewVideo

Make 2017 Your Best Year Yet!

With the start of each new year, many of us take an inventory of what we've accomplished in the past year, contemplate where we'd like to go this year, and then set some goals for ourselves. It's a tradition that has been around for at least as long as I've been alive...

The problem is that, often, we start the year out really great, but by March we've gotten off track, and from then on we don't even look at our goals again until December. But, is there a better way? Yes, I believe there is.

This year, set your goals, but make at least some of them into what Jack Canfield has labeled "Daily Disciplines." Daily disciplines sounds serious, it's a way to make new habits that will help us to stay on track. For instance, if one of your goals is to work out more, and maybe another goal is to keep the dishes from piling up in the sink, then make a new daily habit of getting up ten minutes earlier. Ten minutes is not that much - you can do that! Then, every day, you will have that ten treasured minutes to either wash the dishes in the sink, or choose a ten minute yoga routine, or do some push-ups, or... Just think of the possibilities! Ten minutes doesn't seem like much, but it can make a big difference! I can tell you from personal experience that you'll feel better when you see the dishes done or when you know that you've done at least ten minutes of exercise. Every new habit must start with small steps and these ten minutes are a great start.

Another good daily discipline is to save 3-5 minutes at the end of the day, right before bed, to check in with how your day went. Keep a notebook and pen by your bed stand and just before you go to bed write down something you did that was a genuine act of kindness, another accomplishment that you are proud of, something good that you did which helps you meet the goals you set for yourself, and two more items (5 total) that you are proud of, or that make you feel good about yourself. This will also put you in the right state of mind to get a better night's sleep!

I also find that setting up a reward for yourself for having done your daily disciplines helps to keep the momentum going through the year. Some rewards that I have used include taking a long epsom salts bath at the end of a week where I kept my daily disciplines every day. Another is getting a massage or reflexology treatment, or something else I consider special, if I've kept my daily disciplines going for 60 days. Use your imagination and choose some rewards for yourself that will be enticing enough to keep you going!

In the meantime, here is a five minute series of exercises that gets the heart pumping and works muscles you didn't know you had! Repeat twice for a ten minute routine!

Best of Health,

Kathi

I've been chatting with people and asking questions during the last few weeks about how one views the end of the year. I found that the majority of people look at December as a month of parties, shopping, children's holiday programs, and in the north, snow and cold. Most people I spoke with were not looking forward to December at all and felt tired just thinking about everything to be done before the end of the year.

Hmmm. What about acknowledging your accomplishments during 2016 and taking the time to reward and/or nurture yourself? Nobody that I spoke with had done that, nor was anyone planning to. In fact, most women I talked with said that their only reward after a long hard day of working, shopping, caretaking kids (or parents) was a glass of wine. Oh, dear... That's not really going to nurture you.

For me, taking action makes me feel empowered and chases that holiday stress right away. If I plan something nice for myself and I know it's on my schedule, I start to feel better already!

If you want to make this December a little bit less stressful and feel less overwhelmed and overwrought by the end of the month, try one or two of these suggestions:

Bring more gratitude into your daily activities. For instance, even when you have to endure a family member who goes on and on about all that's wrong with the world, find one tiny little thing to be grateful for in the moment. It could even be that you're grateful you do not share their negativity.

Set limits for yourself. Decide ahead of time that you will only listen once to Uncle Henry's complaint about when you were ten and you broke his grandmother's glass Christmas ornament. Gently remind him that it's an old story which everyone has heard and that he is making you uncomfortable. If he doesn't take the hint, then walk away. There are always dishes to be done in the kitchen...

Write down one thing that you did this year that you are proud of. Now schedule something that is nurturing for yourself as a reward for that accomplishment. Yes, I know that it's the holiday season and busy doesn't even begin to cover your life right now, but YOU are important. Nurturing can be as simple as locking yourself in the bathroom for 30 minutes in a hot, scented bubble bath. You deserve to have that 30 minutes to relax and nurture yourself.

My gift to you today is this meditation that takes only a few minutes yet reduces all the day's stress and worry. Be good to yourself - you deserve it!

Wishing you a holiday season filled with love, joy, and good health. Catch you next year!

Kathi

Enjoy Festive Food And Drink Without The Guilt!

The holidays are here! Are you ready for Italian cookies, fruit cake, egg nog, latkes, candied yams, or one of my favorite holiday traditions, my sister's, pecan tassies? Wow, that's a whole lot of extra calories!

I don't deny myself, and it's not necessary for you to, either; just use a bit of restraint. Instead of a piece of pumpkin pie AND a couple of cookies, try one or the other. Or maybe a smaller portion of each... But you already knew that, didn't you! If I am travelling from house to house on a holiday walk about, I'll have a small meal portion at each stop, but eat dessert only once. Truly this is the best way to enjoy the holidays without feeling as though you overindulged, or deprived yourself.

A popular item on most holiday menus that adds on the calories, without nutritional value, is alcohol. Holiday egg nog with rum is a big time weight gainer! I drink my "soynog" with a bit of coffee or chaga tea (no booze) and limit myself to one a week between Thanksgiving and New Years. There are many other non-alcoholic options as well. Try a pink grapefruit "margarita" made with pink lemonade, grapefruit juice, and a twist of lime. Add a bit of sugar to the rim of the glass instead of the salt and voila, festive without side effects, and far less calories! How about a cranberry, pomegranite "Bellini"? Mix both juices, add seltzer water, a twist of lime, and enjoy! In fact, many festive drinks can be made with a bit of your favorite fruit juice, seltzer and a twist of lime. Try to reduce your consumption of high sugar alcohols this year and see for yourself how much fun it can be!

If you make a few small adjustments here and there throughout the season, you'll still enjoy this time of year, yet have less to lose in January. When you pay attention to what you eat and drink, you won't worry as much about a few extra pounds. I usually add about three pounds during the season, and I have no problem taking them back off after the first of the year. Yes, Virginia, you CAN enjoy fun and festive food and drinks without guilt.

Gifting can also be a hassel for some, and let's face it, we have enough stress in our lives without the pressure of finding the right gift for Aunt Sally. I enjoy shopping for the perfect gift, but I know not everyone does.

If you are looking for that hard to figure out gift for a friend or family member who doesn't seem to need anything, then try donating to a charity in their name! It's a wonderful idea and most definitely a gift that they won't have to worry about exchanging for a different size! I have started doing this in recent years and hope it catches on as a new family tradition. There are so many people in need right now. The water protectors at Standing Rock, refugees fleeing their war torn homelands, wildlife that is endangered, veterans in need of meals and clothing. Pick your favorite and both you and your gift recipient will feel good about the gift.

Best of Health,

Kathi

Coloring Is Fun AND Good For You!

cover-jpegMy friend Dianna Mullane and I are excited to tell you about our enchanting, stress relieving, adult coloring book, "A Coloring Book For Women - 30 Divine Designs." Dianna and I have just completed this project of love and we're so excited to share it with you today! "A Coloring Book For Women - 30 Divine Designs," was written by, and for, women. This is different from any of the others that I have found in bookstores or on Amazon. We wanted to provide something more; something informative, something that would be a way to connect with our inner child again. According to this review on Amazon, we have been successful! "I tried adult coloring books before, but the designs were busy, geometric designs that I found difficult to color. Those types of coloring books actually ended up frustrating me more than anything! But, "A Coloring Book For Women, 30 Divine Designs," is very different; the designs that Kathi Casey and Dianna Mullane have chosen are lovely and FUN to color! After all, that's why we want to color again, right? To feel the joy we did as children when we sat down to color. I love this book and can't recommend it enough!" -- Jane The book is available on Amazon, (go take a sneak peek) and also HERE on my website, where, for the same price, we'll include a box of colored pencils to get you started. Each design in our book has a description that will inspire, empower, or simply bring a smile to your face. If you are starting your holiday shopping this week, please consider our simple, inexpensive stress relief, for all the women on your list (including you!). Here's what people are saying about our coloring book: "This book is GORGEOUS! I've seen plenty of adult coloring books, but this one tops them all! Calm and pleasant designs to color that don't make my head explode! I love it. No complicated geometric designs; instead, lovely designs that have meaning for women and are truly a meditative and soothing experience to engage with. This really is a coloring book for all women. I especially love the depiction of Pinga, an Inuit goddess of fertility, medicine, and the hunt. She is surrounded by two beautiful swans. I highly recommend this book!"Estra Roell "A Coloring Book for Women: 30 Divine Designs" is a dream come true. An adult coloring book created just for women! The pictures are incredibly creative and inspiring. There are descriptions with each design that help you think, and contemplate your own inner path. It is a fantastic addition to the adult coloring book world. I highly recommend "A Coloring Book For Women: 30 Divine Designs." A great gift for the holidays!!!" Elizabeth Helming Take a peek on AMAZON or our WEB PAGE today! Thanks. Best of Health, Kathi

Add These Experts To YOUR Medicine Cabinet!

fat16_banner_order_600x600Dr. Mark Hyman’s Fat Summit 2 begins on November 7th, and tens of thousands will listen to experts as they dispelled the biggest MYTHS about eating fat, and revealed the latest research about how to eat, move and supplement your diet for improved health (and to possibly prevent/reverse chronic diseases!).

Will you be there?

Dr. Hyman’s first Fat Summit was a major hit–The Fat Summit 2 has 30+ brand NEW interviews during which you’ll discover even more about…

  • Biohacking your biology and weight loss with healthy fats
  • Truths about saturated fat, cholesterol, butter, sugar, carbs and more
  • Review and discussion of the latest articles on fat and weight loss
  • Digestion of fats through supplementation
  • Effects of dietary fat on fertility
  • Importance of community for making/sustaining healthy lifestyle choices
  • How eating more fat complements/combats other dietary approaches
  • Best practices for maintaining your weight and healthy eating habits

Register HERE now to make sure you’ll see the free talks:

OR, purchase all of the expert talks (price GOES UP when the event STARTS on MONDAY) Click HERE to order your copy!

Once you own the expert talks, you can listen to the audios on your computer or mobile device, read the complete transcripts and share this important information with family and friends. Owning the talks also gives you access to eCourses, guides, eBooks and other advice from the expert speakers, at no additional charge!

If you learn even one fact from one expert that changes your life, it will be worth it!

The online access package for all of the expert talks is $79 now through Monday, Nov 14 at 10 A.M. U.S. eastern.

After that, it increases to $99.

See you at the summit!

Kathi

Are You Getting Enough Sleep?

A topic that seems to surface almost constantly on social media, at the water cooler, family parties, or anywhere that people gather, is sleep. Many people feel that they don't get enough sleep, but find it hard to get to sleep at night, or they wake up during the night and can't get back to sleep. Many of us also know that some of our daily habits can cause this lack of sleep, but we still don't attempt to change!

Sleep is important - we all know that. When we don't get enough sleep, not only does it make us grumpy and out of sorts, but chronic lack of sleep can cause memory issues, premature wrinkling, and even interfere with our ability to metabolize our foods, affecting weight gain/loss. Yikes! 

Prolonged lack of sleep can also disrupt your immune system, causing you to catch every cold that floats past your nose. 

If you are one of the estimated 1 in 3 Americans that don't get enough sleep, here are a few tips:

  1. Turn off your computer, TV, etc., an hour before bedtime! This is important, yet most people that I know don't take advantage of this simple tip. For your own health and safety, please consider doing this.
  1. Have a regular bedtime. Go to sleep and wake up at the same time every day. This is another difficult one for many people.
  1. Eating a big meal less than two hours before bed is going to make your body work too hard at digesting that meal to be able to concentrate on sleep. So, if you know you'll be arriving home late, plan a larger lunch and have a small, lighter meal when you get home. 
  1. Getting plenty of exercise during the day (not before bed) also helps the body to sleep better at night.
  1. And here's a quick breathing exercise that can help you get to sleep. Give it a try for five minutes before bed tonight, and let me know how it worked for you!

Best of Health,

Kathi

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