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Yoga for Wrists & Hands (Therapeutic Yoga Class)

Live Therapeutic Yoga Class for Wrists & Hands from the February 18, 2021 Stream

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FEATURED EQUIPMENT

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Yoga for the Hamstrings and Sciatic Nerve (Therapeutic Yoga Class)

Live Therapeutic Yoga Class for the Hamstrings and Sciatic Nerve from the February 09, 2021 Stream

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YOGA ESSENTIALS

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Yoga for Depression (Therapeutic Yoga Class)

Live Therapeutic Yoga Class for Depression from the February 04, 2021 Stream

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YOGA ESSENTIALS

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➡️ Yoga Mat: https://amzn.to/3ut54QQ

➡️ Yoga Bolster: https://amzn.to/3uqrfHw

➡️ Yoga Block: https://amzn.to/3sn8aEo

➡️ Yoga Strap: https://amzn.to/3uqySNY

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Yoga for the Feet and Balance (Therapeutic Yoga Class)

Live Therapeutic Yoga Class for the Feet and Balance from the February 02, 2021 Stream

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FEATURED EQUIPMENT

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Newsletters Paul Quilty Newsletters Paul Quilty

January 2021 Newsletter

MAKE EVERY BITE COUNT!

Healthy Eating, Active Lifestyle

I started HEAL in 2018 after finally deciding to utilize my skills in a manner that is more outside the box of traditional Physical Therapy. I decided to take an innovative approach to physical therapy. One that wasn’t just only about treating injuries. Of course, this is very important. But, I chose to work towards efficient health and wellness for everyone I am blessed to work with. In fact, the word “HEAL” has a dual meaning: One, it stands for healing patients through my skill set. Two, it represents Healthy Eating, Active Lifestyle. Let’s highlight “Healthy Eating” since the foods, beverages and supplements we consume have a profound impact on our wellness.

New Dietary Guidelines

Late in 2020, the United States Department of Agriculture (USDA) issued new dietary guidelines. Click HERE for the link to the new guidelines.

These guidelines (9th Edition) are designed to help Americans eat a healthier diet and are focused on public health. The executive summary reports that “the scientific connection between food and health has been well established for many decades, with substantial and increasingly robust evidence showing that a healthy lifestyle - including following a healthy dietary pattern - can help people achieve and maintain good health and reduce the risk of chronic diseases throughout all stages of the lifespan”.

The dietary guidelines, which are updated every five years (2020-2025), have one goal: To promote health and prevent disease. The fundamental premise is that just about everyone, no matter their health, personal preferences, cultural traditions, or budgetary considerations, can “Start Simple” by shifting food and beverage choices to better support healthy dietary patterns. In fact, the USDA even have a motto for their current guidelines: “Make Every Bite Count”. The USDA has a great website, which has a quiz to help you begin a new nutrition journey as well as other excellent resources for eating healthy.

Nutrient-Dense

The third recommendation of the new USDA guidelines encourages foods and beverages to be nutrient-dense. This means having a high vitamin and mineral content in relation to its weight with little added sugars, saturated fat, or sodium. This includes vegetables of all types, fruits, grains, dairy, protein foods and oils.

According to healthline.com, the eleven most nutrient-dense foods on the planet include:

1. Salmon
2. Kale
3. Seaweed
4. Garlic
5. Shellfish
6. Potatoes
7. Liver
8. Sardines
9. Blueberries
10. Egg yolks
11. Dark chocolate (so happy this one made the list!)

Nutrition-Related Health Conditions

There are six health conditions that are dramatically affected by what you eat:
1. Chronic Pain and Inflammation
2. Obesity
3. Cardiovascular Disease
4. Diabetes
5. Cancer
6. Bone Health and Muscle Strength

Chronic Pain and Inflammation
Since 2015, several prominent research studies have supported the promotion of nutrition as an effective intervention for pain relief. Specifically, altering dietary pattern (intermittent fasting), altering specific nutrients (fat and fiber), and supplement-based interventions (omega-3s, vitamin D, and amino acids) have all been scientifically shown to decrease pain and inflammation.
Obesity
According to the 2019 Adult Obesity Prevalence Map, about 74% of adults are self-reported overweight. Twelve states report greater than 35% of all adults in that state are diagnosed with obesity (South Carolina is one of those states), making obesity a serious and very costly disease.
Cardiovascular Disease
Heart disease is the leading cause of death in the United States, with high blood pressure and high total cholesterol also being major risk factors. According to the American Heart Association, half of all Americans have some form of heart disease. The association is taking action by implementing nutrition guidance called "Healthy Living" to help individuals who struggle to achieve healthy eating.
Diabetes
11% of Americans have type 1 or 2 diabetes, with almost 35% of all adults diagnosed as pre-diabetic. People 65 years or older have the highest rate (48%) compared to other age groups.
Cancer
Colorectal cancer in men and breast cancer in women are among the most common types of cancer, with incidence and mortality rates highest among those ages 65 and older for every cancer type.
Bone Health and Muscle Strength
Women are affected by osteoporosis at higher rates than men. Adults over 80 years are at the highest risk for reduced bone mass and muscle strength.

USDA Guideline Limitations

Unfortunately, the new guidelines do not provide specific recommendations for these nutrition-related health conditions. Due to rising rates of obesity and the link between obesity and health problems like type 2 diabetes, heart disease, and cancer, the new guidelines do recommend limiting any added sugars. Specifically, "added sugars should be less than 10% of calories per day".

If you fall into one or many of these nutrition-related healthy conditions, it is extremely important that you seek the correct health care to aid your condition. One great place to start is Eat Right, the national website for the Academy of Nutrition and Dietetics, where you can find an expert to help!

HEAL is also here to help! The videos below will help you understand physical therapy and yoga-related nutrition issues that will assist you with choices related to healthy eating.

Live Therapeutic Yoga Class for Digestion from the December 01, 2020 Stream
Live Therapeutic Yoga Class for Diabetes from the October 08, 2020 Stream.
Live Therapeutic Yoga Class for Weight Loss from the Oct 06, 2020 Stream
Live Therapeutic Yoga Class from the comforts of your favorite chair that will help give you energy from the October 15, 2020 Stream.
Live Therapeutic Yoga Class for Constipation from the June 11, 2020 Stream
Live Therapeutic Yoga Class for Bloating from the September 08, 2020 Stream
Connect with Others

Connection and community are very important to a healthy life and stress management. Please join me virtually every Tuesday or Thursday @ 10am for Therapeutic Yoga class. If you do not already receive email invites for these classes, just email healwellnessandtherapy@gmail.com and you will be added to the distribution list. If the time for class does not suit your schedule, feel free to check out the many therapeutic yoga classes located on our YouTube channel or from our website blog.

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Thank you and Namaste,
Trudy Messer
Founder, HEAL Wellness and Therapy, LLC

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