"Juniper berry is considered one of the world’s herbs or spices highest in antioxidant, antibacterial phytochemicals that fight free radical damage . According to research done by the Department of Biology and Pharmaceutical Botany at Medical University of Poland, juniper berry oil possesses a wide spectrum of pharmacological compounds that act like natural antibacterials and antifungals .
The 2003 study investigated the antibacterial and antifungal activity of three different juniper berry oils to determine their main components. Researchers tested juniper berry’s effects on patients of Regional Hospital of Gdańsk, some of whom showed resistance against commonly used antibiotics. The results showed that the antimicrobial activity of juniper oil is likely the result of the specific combination of compounds called (-)-alpha-pinene, p-cymene and beta-pinene.
Research done in 2005 by the Department of Microbiology at the University of Zagreb in Croatia confirmed these findings. Juniper essential oil analysis showed that the main compounds in the oil were alpha-pinene (29.17 percent) and beta-pinene (17.84 percent), sabinene (13.55 percent), limonene (5.52 percent) and mircene (0.33 percent). After researchers tested juniper essential oil for antimicrobial activity against 16 bacterial species, seven yeast-like fungi, three yeast species and four dermatophyte strains, juniper showed effective antibacterial activities against all of those tested.
Plant extracts and essential oils have been widely studied and used as antimicrobial agents in the last several decades to help fight infections without the need for antibiotics . A 2012 study published in the Journal of Phytotherapy and Phtopharmacology found that a traditionally used complex essential oil tonic made of ingredients including peppermint oil , eucalyptus oil , cajeput oil, juniper berry oil and wintergreen oil acts like a natural agent for the treatment of uncomplicated infections of the skin and respiratory tract.
The main components of the complex essential oil tonic responsible for infection-fighting activities were menthol and menthone. The tonic’s effect was evaluated in 17 species/strains of bacteria and fungi and displayed high antimicrobial activity against all test strains used in this study. Among them were antibiotic-resistant MRSA (methicillin-resistant Staphylococcus aureus) and VRE (vancomycin-resistant Enterococcus).
Results revealed strong fungicidal activity against yeasts, yeast-like fungi and dermatophytes. The strongest fungicidal activity of juniper berry was recorded against the candida virus symptoms and dermatophytes (a pathogenic fungus that grows on skin, mucous membranes, hair, nails and other body surfaces).
Juniper berry essential oil also has demonstrated benefits when it comes to digestive health. A 2007 study published in the Journal of Dairy Science tested the effects of feeding essential oils from garlic and juniper berry on feed intake, intestinal fermentation, digestion, microbial protein synthesis, milk production and immune status in dairy cows. While changes in milk production were not observed, researchers found that the cows given daily juniper and garlic supplementation experienced general improved digestion , possibly due to changes in the way protein was broken down prior to making it to the cows’ small intestines."Source: https://draxe.com/juniper-berry-essential-oil/
B. Essential oils are part of a plant’s Chemical Defenses.
1. Essential oils contain monoterpenoids and sequiterpenoids , which are considered secondary metabolites .
2. Additionally: “Essential oils often function as insect toxins and many protect against fungal or bacterial attack.”
Here’s the source for these statements, it’s an article from the American Phytopathological Society : http://www.apsnet.org/EDCENTER/INTROPP/TOPICS/Pages/OverviewOfPlantDiseases.aspxObviously, in this case, the essential oils come from the juniper berry (J uniperus Communis ).
FOR INTERNAL OR EXTERNAL USE?
I support external use as long as someone doesn't have a known allergy to any particular essential oil. As for internal use, essential oils are super-concentrated, so it's a controversial subject. While you can find all sorts of blogs either for or against, I found this notable quote from Dr. Eric Z.:
'I regularly get questions from people asking me about internal use and I now understand why there's so much confusion. One myth breeds more myths. Innocent uncertainty breeds more uncertainty. And the vicious cycle continues.
The fact remains that there are no scientific, evidence-based, anatomical, physiological or logical reasons to say that essentials oils are unsafe for human consumption. Paradoxically, aromatherapists are still at odds with each other on this point, which confuses the casual essential oil user all the more. With that said, rest assured that large professional organizations like National Association for Holistic Aromatherapy (NAHA) support safe, internal use.
In the words of NAHA, “Essential oils may be applied on the skin (dermal application), inhaled, diffused or taken internally. Each of these methods have safety issues which need to be considered.” ( 1 ) And this makes complete sense to me. Like anything we can easily overdo it, and we must remember a little goes a long way with regard to essential oils – especially internal use! We can also find several local and online schools that will certify you as an aromatherapist and learn how to practice safe, internal use.
The Atlantic Institute of Aromatherapy is one organization in particular that I have strongly aligned myself with as it is the oldest aromatherapy school continually run by a practicing aromatherapist. Their founder, Sylla Sheppard-Hanger, has over 40 years of client-based experience, and has been teaching classes in aromatherapy since 1985. The bottom line is that when an organization like this includes together internal use guidelines in their curriculum – with hundreds of case studies to support their recommendations – people should stop for a second a listen, don't you agree?
And let's not forget what the universally acclaimed text, Essential Oil Safety: A Guide for Health Care Professionals , repeatedly refers to “maximum oral dose” in relation to consuming essential oils safely and effectively.
The thing that really throws me through a loop regarding people who speak out against internal use is that they are in direct opposition of the several human studies in the scientific literature and completely disregard the Food and Drug Administration. Yes, you read that correctly! According to the FDA, essential oils are safe for human consumption ." http://drericz.com/are-essential-oils-safe-for-internal-use/
Dr. Eric Z provides this federal link: https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/CFRSearch.cfm?CFRPart=182 . He also provides a handy list, stating: "Essential oils, oleoresins (solvent-free), and natural extractives (including distillates) that are generally recognized as safe for their intended use, within the meaning of section 409 of the Act, are as follows:
|Common name||Botanical name of plant source|
|Alfalfa||Medicago sativa L.|
|Allspice||Pimenta officinalis Lindl.|
|Almond, bitter (free from prussic acid)||Prunus amygdalus Batsch, Prunus armeniaca L., or Prunus persica (L.) Batsch.|
|Ambrette (seed)||Hibiscus moschatus Moench.|
|Angelica root||Angelica archangelica L.|
|Angostura (cusparia bark)||Galipea officinalis Hancock.|
|Anise||Pimpinella anisum L.|
|Asafetida||Ferula assa-foetida L. and related spp. of Ferula.|
|Balm (lemon balm)||Melissa officinalis L.|
|Balsam of Peru||Myroxylon pereirae Klotzsch.|
|Basil||Ocimum basilicum L.|
|Bay leaves||Laurus nobilis L.|
|Bay (myrcia oil)||Pimenta racemosa (Mill.) J. W. Moore.|
|Bergamot (bergamot orange)||Citrus aurantium L. subsp. bergamia Wright et Arn.|
|Bitter almond (free from prussic acid)||Prunus amygdalus Batsch, Prunus armeniaca L., or Prunus persica (L.) Batsch.|
|Bois de rose||Aniba rosaeodora Ducke.|
|Cacao||Theobroma cacao L.|
|Camomile (chamomile) flowers, Hungarian||Matricaria chamomilla L.|
|Camomile (chamomile) flowers, Roman or English||Anthemis nobilis L.|
|Cananga||Cananga odorata Hook. f. and Thoms.|
|Capsicum||Capsicum frutescens L. and Capsicum annuum L.|
|Caraway||Carum carvi L.|
|Cardamom seed (cardamon)||Elettaria cardamomum Maton.|
|Carob bean||Ceratonia siliqua L.|
|Carrot||Daucus carota L.|
|Cascarilla bark||Croton eluteria Benn.|
|Cassia bark, Chinese||Cinnamomum cassia Blume.|
|Cassia bark, Padang or Batavia||Cinnamomum burmanni Blume.|
|Cassia bark, Saigon||Cinnamomum loureirii Nees.|
|Celery seed||Apium graveolens L.|
|Cherry, wild, bark||Prunus serotina Ehrh.|
|Chervil||Anthriscus cerefolium (L.) Hoffm.|
|Chicory||Cichorium intybus L.|
|Cinnamon bark, Ceylon||Cinnamomum zeylanicum Nees.|
|Cinnamon bark, Chinese||Cinnamomum cassia Blume.|
|Cinnamon bark, Saigon||Cinnamomum loureirii Nees.|
|Cinnamon leaf, Ceylon||Cinnamomum zeylanicum Nees.|
|Cinnamon leaf, Chinese||Cinnamomum cassia Blume.|
|Cinnamon leaf, Saigon||Cinnamomum loureirii Nees.|
|Citronella||Cymbopogon nardus Rendle.|
|Citrus peels||Citrus spp.|
|Clary (clary sage)||Salvia sclarea L.|
|Coca (decocainized)||Erythroxylum coca Lam. and other spp. of Erythroxylum.|
|Cola nut||Cola acuminata Schott and Endl., and other spp. of Cola.|
|Coriander||Coriandrum sativum L.|
|Cumin (cummin)||Cuminum cyminum L.|
|Curacao orange peel (orange, bitter peel)||Citrus aurantium L.|
|Cusparia bark||Galipea officinalis Hancock.|
|Dandelion||Taraxacum officinale Weber and T. laevigatum DC.|
|Dog grass (quackgrass, triticum)||Agropyron repens (L.) Beauv.|
|Elder flowers||Sambucus canadensis L. and S. nigra I.|
|Estragole (esdragol, esdragon, tarragon)||Artemisia dracunculus L.|
|Fennel, sweet||Foeniculum vulgare Mill.|
|Fenugreek||Trigonella foenum-graecum L.|
|Galanga (galangal)||Alpinia officinarum Hance.|
|Geranium, East Indian||Cymbopogon martini Stapf.|
|Geranium, rose||Pelargonium graveolens L'Her.|
|Ginger||Zingiber officinale Rosc.|
|Grapefruit||Citrus paradisi Macf.|
|Hickory bark||Carya spp.|
|Horehound (hoarhound)||Marrubium vulgare L.|
|Hops||Humulus lupulus L.|
|Horsemint||Monarda punctata L.|
|Hyssop||Hyssopus officinalis L.|
|Immortelle||Helichrysum augustifolium DC.|
|Jasmine||Jasminum officinale L. and other spp. of Jasminum.|
|Juniper (berries)||Juniperus communis L.|
|Kola nut||Cola acuminata Schott and Endl., and other spp. of Cola.|
|Laurel berries||Laurus nobilis L.|
|Laurel leaves||Laurus spp.|
|Lavender||Lavandula officinalis Chaix.|
|Lavender, spike||Lavandula latifolia Vill.|
|Lavandin||Hybrids between Lavandula officinalis Chaix and Lavandula latifolin Vill.|
|Lemon||Citrus limon (L.) Burm. f.|
|Lemon balm (see balm)|
|Lemon grass||Cymbopogon citratus DC. and Cymbopogon lexuosus Stapf.|
|Lemon peel||Citrus limon (L.) Burm. f.|
|Lime||Citrus aurantifolia Swingle.|
|Linden flowers||Tilia spp.|
|Locust bean||Ceratonia siliqua L,|
|Lupulin||Humulus lupulus L.|
|Mace||Myristica fragrans Houtt.|
|Mandarin||Citrus reticulata Blanco.|
|Marjoram, sweet||Majorana hortensis Moench.|
|Mate||Ilex paraguariensis St. Hil.|
|Melissa (see balm)|
|Molasses (extract)||Saccarum officinarum L.|
|Naringin||Citrus paradisi Macf.|
|Neroli, bigarade||Citrus aurantium L.|
|Nutmeg||Myristica fragrans Houtt.|
|Onion||Allium cepa L.|
|Orange, bitter, flowers||Citrus aurantium L.|
|Orange, bitter, peel||Do.|
|Orange leaf||Citrus sinensis (L.) Osbeck.|
|Orange, sweet, flowers||Do.|
|Orange, sweet, peel||Do.|
|Palmarosa||Cymbopogon martini Stapf.|
|Paprika||Capsicum annuum L.|
|Parsley||Petroselinum crispum (Mill.) Mansf.|
|Pepper, black||Piper nigrum L.|
|Peppermint||Mentha piperita L.|
|Peruvian balsam||Myroxylon pereirae Klotzsch.|
|Petitgrain||Citrus aurantium L.|
|Petitgrain lemon||Citrus limon (L.) Burm. f.|
|Petitgrain mandarin or tangerine||Citrus reticulata Blanco.|
|Pimenta||Pimenta officinalis Lindl.|
|Pimenta leaf||Pimenta officinalis Lindl.|
|Pipsissewa leaves||Chimaphila umbellata Nutt.|
|Pomegranate||Punica granatum L.|
|Prickly ash bark||Xanthoxylum (or Zanthoxylum) Americanum Mill. or Xanthoxylum clava-herculis L.|
|Rose absolute||Rosa alba L., Rosa centifolia L., Rosa damascena Mill., Rosa gallica L., and vars. of these spp.|
|Rose (otto of roses, attar of roses)||Do.|
|Rose fruit (hips)||Do.|
|Rose geranium||Pelargonium graveolens L'Her.|
|Rose leaves||Rosa spp.|
|Rosemary||Rosmarinus officinalis L.|
|Saffron||Crocus sativus L.|
|Sage||Salvia officinalis L.|
|Sage, Greek||Salvia triloba L.|
|Sage, Spanish||Salvia lavandulaefolia Vahl.|
|St. John's bread||Ceratonia siliqua L.|
|Savory, summer||Satureia hortensis L.|
|Savory, winter||Satureia montana L.|
|Schinus molle||Schinus molle L.|
|Sloe berries (blackthorn berries)||Prunus spinosa L.|
|Spearmint||Mentha spicata L.|
|Spike lavender||Lavandula latifolia Vill.|
|Tamarind||Tamarindus indica L.|
|Tangerine||Citrus reticulata Blanco.|
|Tarragon||Artemisia dracunculus L.|
|Tea||Thea sinensis L.|
|Thyme||Thymus vulgaris L. and Thymus zygis var. gracilis Boiss.|
|Thyme, wild or creeping||Thymus serpyllum L.|
|Triticum (see dog grass)|
|Tuberose||Polianthes tuberosa L.|
|Turmeric||Curcuma longa L.|
|Vanilla||Vanilla planifolia Andr. or Vanilla tahitensis J. W. Moore.|
|Violet flowers||Viola odorata L.|
|Violet leaves absolute||Do.|
|Wild cherry bark||Prunus serotina Ehrh.|
|Ylang-ylang||Cananga odorata Hook. f. and Thoms.|
|Zedoary bark||Curcuma zedoaria Rosc.|
[42 FR 14640, Mar. 15, 1977, as amended at 44 FR 3963, Jan. 19, 1979; 47 FR 29953, July 9, 1982; 48 FR 51613, Nov. 10, 1983; 50 FR 21043 and 21044, May 22, 1985]" http://drericz.com/are-essential-oils-safe-for-internal-use/
HOW ARE ESSENTIAL OILS SAID TO "WORK?"
According to Julia Lawless, “Each essential oil has an individual combination of constitutents that interacts with the body’s chemistry in a direct manner , which then in turn affects certain organs or systems as a whole.” Lawless, Julia. The Illustrated Encyclopedia of Essential Oils (UK, USA, AUS: Element Books, 1995), pp. 22-23.
MY OWN EXPERIENCE...
Okay, so I decided to give it a shot. I rubbed a little bit on my abdomen, basically in the area of the bladder, and went to sleep. Slept like a baby through the night. So far it's been several nights, and it's all been very good. I'm optimistic and journaling the experience. Stay tuned for more updates. (It's now 4/21/17).
Update: 5/5/17: Yes, it's still working. I forgot to do it for a few nights, and nothing happened. So hey, a good sign. I'm keeping up my PILATES, OSTEOPATHIC EXERCISES, and BREATHING TECHNIQUES too, because I've found that all of them are very helpful for my bladder health, and overall well-being. (That's the subject of another Blog entry).
Further update: 5/8/17: It doesn't even seem necessary to take the oil at the moment, my bladder feels fine, and I can sleep through the night. Such a relief from a few weeks ago, when I was getting uncharacteristically exhausted from lack of good sleep.
All smiles so far. Hooray!
AMAZED MASSAGE CLIENT
Can I also relate one other personal experience from way back: In 2002, I was working at a Spa, and a young lady came in. She seemed really glum. She was also very open about having gained a lot of weight in 3 weeks, after taking high doses of steroids for a medical condition. I was puzzled and wondered out loud whether any of it could be bloating. "Hey, I read anyway that Juniper is supposed to be a diuretic... do you want to try some mixed with massage oil?" She said sure, why not? Well, after the session she was elated that her jeans felt more loose. So... I just mentioned that maybe she could go find some, after talking with her Doctor. I was just using whatever the Spa had on hand.
If you'd like to take a look at Juniper Berry Essential Oil as well as more, perhaps a nice carrier oil like fractionated coconut and/or a diffuser, have fun going to this site: www.mydoterra.com/lahelafit .
Okay, hopefully I got your attention from that title! I found some interesting food for thought, after a colleague mentioned her frustation at exercises systems (including Pilates) becoming closed systems and limiting growth.
You're right -- this isn't exactly a Pilates photo, but this is how I felt about being compelled to teach something that was outdated and not resonating with me. It was a struggle in futility. So I simply moved to another studio which allowed me to teach as I wanted, rather than be required to teach exactly as everyone else taught, when I was disagreeing with the concepts/cues taught about Anatomy, Alignment, even Breathing. A few years later, that Brand caught up with the times, and changed many things -- and I'm so very thankful for that.
A. The original Pilates came from an older understanding of the human body; and one cannot dispute that in almost 100 years, modern science has embraced far more advanced concepts about Anatomy, Physiology, and Kinesiology.
1. We used to have this view just 20 years ago, that muscles connected only to tendons, and that bones connected to bones through ligaments. Well, that is just not accurate. We now understand that ligaments also connect to muscle.
2. We also used to think that ligaments could not regenerate when they were damaged (as compared to tendons and muscle). That is also incorrect today (look up Prolotherapy).
3. We also never even thought about Fascia 20 years ago, and now it's the rage in the fitness and wellness industry.
a. We used to teach that muscles pull, that they shorten and lengthen.
b. Now, we are understanding that muscles may not shorten and lengthen all that much, and that it's the Fascia that's changing. That instead of looking at the human body as having several hundred muscles, that we should instead view the human body as one continuous piece with multiple compartments. (Look up Thomas Myers).
Everything is changing. Rapidly .
B. Moreover, when Joseph Pilates first started teaching, people for the most part led more active lifestyles, with far different lifestyle habits (no cell phones or laptop computers, no drive-thru fast food establishments, and so forth). Moreover, if you look at Joseph Pilates's old videos, you'll see some which leave you questioning whether everyone was moving safely. I'm thinking of one in which he was actively pulling a man's head. Ouch. At any rate, their daily habits were different from ours nearly 100 years later. Our bodies have changed, and so have our needs.
C. As the years went on, Pilates changed from men's fitness, and became synonymous with dance, because it helped dancers heal their bodies from injurious training (which isn't the most sound idea in the first place, but it is a beautiful art).
1. For decades, the field was dominated by dancers who became teachers, and they taught for their own niche market.
2. Nowadays, Pilates is embraced by a much larger community. With the aging populations; surgeries for major joints like knees and hips (requiring more physical therapy); sedentary lifestyles leading to back pain; and of course emerging scientific discoveries, it became advantageous to modernize Pilates and take another look at whether we are doing truly healthy exercise in this country. And to suggest injury-preventive training, as well as rehabilitative, corrective work.
D. An unfortunate development in Pilates was that the discipline became littered with dysfunctional cues based on dysfunctional dance aesthetics. (For example, pressing down the shoulder blades, sucking in the belly at all times, not letting the ribs "pop" when you lift the arms, get taller as you twist the spine, and so forth). Let's take some of these dysfunctional cues and look at them:
1. Keeping the belly sucked in at all times. There are so many things to challenge here:
a. Breathing. Functional, healthy breathing requires that we use our Diaphragm properly, in a way that allows our organs to move the way they're supposed to. That means, letting the belly pooch out, so that the organs move. If you don't do that, then you don't let the Diaphragm go all the way down and fill the lungs properly. This is an easy test.
* Breathe in and let the belly button pooch out. Feel how much you can fill the lungs. Take an exhale, and notice how you feel.
* Now KEEP THAT BELLY BUTTON SUCKED IN. Try to take an inhale. You can't fill the lungs so well, can you? How do you feel mentally? I rest my case.
b. Keeping the belly sucked in at all times was thought to help support the low back. HOWEVER, this will make a person constantly "grip" their abdominal muscles, and produce a weak Psoas Major . A, muscle which directly touches all of the lumbar vertebrae and disks (uh oh, that's the low back), connects to the Pelvis, and also the leg. A muscle which is critical for walking, sitting, standing, and all manner of movement. Oh yes, time to toss out that cue altogether.
2. "Knitting in the ribs at all times, don't let them pop."
a. This is especially dysfunctional when you do spine extension. In an ordinary, non-dancer type person, this will make back-bending a physical impossibility. At best you might go a little bit past vertical. The ribs change when the spine changes, and vice-versa. If you don't let the ribs change, then the spine won't change. It's just common sense. If you want to test me on this, try it out.
b. This cue will also limit range of motion in the shoulder. At the end-range of arm-reaching up into the air, the human skeleton does a little spine extension. So go back to what I said in (2)(a), above. Then try this little experiment.
* Reach your arms up in the air and let the ribs "pop." See how far back you go.
* Now KNIT IN THOSE RIBS AND DON'T LET THEM MOVE. Now try raising your arms and see how far they go.
3. "As you twist the spine, get taller and taller." Well this is just anatomically inaccurate. And it could cause an injury.
a. If you actually did lengthen the spine as you twisted it, you would damage the spine and the spinal cord, which is part of your Central Nervous System.
b. Thankfully you cannot do that. It just isn't how your Facet Joints work in the spine. And, it's a mathematical impossibility, based on the curved shape of the spine.
4. "Slide the shoulders down and back." While this may be intended to tell people not to "shrug" their shoulders, this is a potentially injurious cue.
a. Just try this experiment to see how this cue tends to reduce range of motion with arm-reaching:
* Reach your arm up in the air, without thinking of anything else. Note how high you went.
* Now, SLIDE THAT SHOULDER BLADE DOWN AND BACK. DON'T LET IT BUDGE. And now try reaching the arm up in the air. That's possibly worse than knitting in the ribs. How did your neck feel doing it that way? Ugh.
b. I see a lot of people who misconstrue that well-intentioned cue and "fix" their shoulders, and contract muscles that need to stretch.
c. And if you need further convincing, both Pilates and Yoga are questioning this dangerous cue: http://www.yogajournal.com/teach/alignment-cues-decoded-draw-shoulders-down
Thanks, Eric Franklin, for bringing ALL of this to the forefront years ago! He really opened my eyes, starting in 2010. We were learning about really up to date scientific research, as well as some classic research from the early 1900s that had gone mostly ignored. And a lot of this research raised serious questions about whether Pilates as an industry will need to undergo another dramatic paradigm shift. Including the rehab side.
E. Modern Pilates was not perfect, either. I had long been aware from my days as a Pilates teacher-in-training that what we learned was debated.
1. We didn't hear that in regular teacher training -- although I questioned from time to time, the information I had been hearing in basic teacher training. It conflicted with what I understood in the human body from massage school and from massaging people. I ended up hearing about the debate from their leading physiotherapist at the time, booking private lessons from her, and taking a specialty course that she had been teaching. A year later, a leading Physical Therapist took over the course and came up with a new manual, explaining in more detail what was really going on in the human body. Yet, basic teacher training was still teaching the wrong information! At least at that time, that was the case.
2. So this led me, out of curiosity, to do some research. Apparently, all this modern approach to Pilates started in the late 1990s, after a pair of researchers named Hodges and Richardson published studies about the role of certain muscles in the abdomen and trunk area, and relieving back pain. From there, Core Stabilization/ Core Training exploded within the Health and Wellness industry everything from weight lifting to physical therapy focused on a little abdominal muscle called the Transversus Abdominis
3. While I still have yet to find a definitive retraction, I did find an intriguing article by Hodges in 2008 admitting that its not as simplisitic as once thought. Now thats quite notable, considering that so many people are still acting as if its Absolute Truth. I also found some other articles that are either pro- or against- the ideas we preach about core stability. One asks if its pure stupidity. Yikes! And one article in particular punches holes in all the muscle testing. . .
http://e http://www.alexanderschool.edu.au/the-alexander-technique/articles/76-core-stability?catid=25%3Asports rikdalton.com/media/published-articles/dont-get-married/
I'm not looking at this as if all my previous study of Pilates was a waste (certainly not). I don't need to throw away several years of study. In fact, I'm more than happy to entertain multiple approaches and use the ones that work. Who knows what the scientific research will uncover in the next 20 years? I change with the times and bend like the green bamboo. Or the palm tree in the breeze.
Every few months, it seems that some new weight loss plan, pill, or shake arrives in the market, and perhaps millions of people are moved to try it. Especially when someone triumphantly reports losing a significant amount of weight and going down several pants sizes in a short time, with no exercise!
Is this health ?
Some are even marketed as network marketing. I was once curious about an MLM in 2000 but didnt think much of it after a few meetings. How many times can someone hear eat all the pizza, fries and ice cream you like; take the fat blocker pills, and energy pills; and still lose weight.? Yuck. It just didnt resonate. Well, and then there was a widely publicized news report of the founder dying a month later, from a drug overdose. It just sent me running. And as well, the energy pills had Ephedra, which became a banned substance. I remember looking at boxes of unopened product and threw them all away. Blah.
I was later, in 2012, drawn to another MLM mainly because of a great friend who had an amazing idea about doing fitness videos with other friends in the fitness industry. Now that MLM did stress the importance of balanced eating and exercise, which was great. However -- ummm -- I just really didn't like the product, it didn't taste good to me. And after a couple of months, I couldn't lie to myself. I went back and looked at the things that I wrote back several months earlier and nodded.
So, I am not at all for weight loss shakes. Here's why:
A. The things that always raise personal red flags are artificial sweeteners, Sucralose,and Stevia in the ingredients. I realize its in there because most people looking to lose weight crave the very sweet taste, but they dont want the calories or simple carbs. However, they all have negative health effects.
1. Sucralose is literally sugar combined with chlorine, which I've known for the past 18 months, thanks to a local Naturopath. Heres an article on it, as well as Aspartame. http://www.wnho.net/splenda_chlorocarbon.htm
2. Views are mixed with Stevia. http://www.kitchenstewardship.com/2011/09/22/a-sweet-sweet-summer-what-are-the-facts-on-stevia/ . I just really cant stand the flavor of it. Two of my friends felt sick and got headaches after having a drink with it. And so did I.
B. I believe whole-heartedly in a real food diet which retrains unhealthy thinking and teaches people to be independently successful. Weight management is hard work. Keeping it off for life involves a change of life to make it work. My metabolism is better now than it was in my 20s.
C. Diet clubs and plans
have some initial success. But the long term success is grim. I'm sorry, but it just is. http://www.bigfatfacts.com/
And who hasn't seen those TV shows which pit people in a battle to see who could lose the most weight in a relatively short time? Unfortunately, a lot of them regain weight and/or apprently suffer negative health effects as a result of their ordeal. http://www.dailymail.co.uk/femail/article-2927207/We-fat-Former-Biggest-Loser-contestants-admit-cont...
C. The other thing is: I have a hard time believing that one can lose fat with a weight loss program, without exercise. And by that I mean, body fat percentage. Because fat percentage and activity level are pretty good indicators of health and potential risks. http://www.kellicalabrese.com/Articles/combining-diet-with-exercise.html
The following have been well-recognized for decades now...
1. Most diets without exercise end up with loss of lean muscle, water, even organ tissue; and their body fat percentage can grow higher, even if the weight goes down.
2. As a result of weight loss by calorie restriction, the metabolism ends up compromised and holds onto body fat even more tightly. So, if someone falls off the wagon so to speak and gains weight, they gain back a lot more fat. One need only look at well publicized figures to recognize how easy it is to fall into the yo-yo cycle. This fat storage is apparently built into our DNA. Our ancestors faced periods of famine and also trekked by land and sea to populate new areas, so they had to be efficient to survive. Can I do this with even less effort, less energy expenditure? Sure, I'll lower the metabolism so I don't have to eat as much. Sorted.
3. When people are claiming to lose fat, are they talking about measurable, documented fat percentage loss? Or are they just looking at a change in the scale, or the loss of pants sizes and assuming that its all fat? The most reliable measurement of fat percentage is the hydostatic tests. The next most reliable are calipers if done correctly. Those hand held biomechanical impedence things are wildly variable. Like by 4-5 percentage points.
And related material:
Pardon me for getting really steamed, but it really irks me to see advertisements that promise that you'll get "fit" in only 30 days, whether its a pill or a workout.
What a load of . . . well I'm going to use my internal editor to not use the words I'd like to use right now. In this case, Im steaming about a health club advertising a 30 day, 7 days a week Boot Camp. Sounds like a perfect opportunity to get a stress fracture, inflexible joints (including spine), and perhaps a knee injury. Especially for those folks 30 and over.
Fit in what way?
Perhaps someone who goes all out for 30 days will lose a few pounds. But there is no way that the body can maintain such a punishing regime. It's a recipe for an overuse injury, which could manifest within the 30 days or after.
And when (not if) that injury hits, it will sideline you and cause the usual collateral damage: (1) Weight gain often happens, (2) Frustration, depression, lowered self-esteem, (3) Some people give up; (4) Others may develop eating disorders, particularly women; (5) Still others return to exercise before they have finished healing and set up a chronic injury/pain situation.
7 days a week is never recommended for us normal folks, unless its some kind of flexibility training. (Now that would fall within the guidelines of the Aerobics and Fitness Association of America). The people who might fall outside of that are ELITE and YOUNG athletes. But even then, I've seen Cirque du Soleil/Shanghai Circus acrobats hobbling about with ice packs strapped on to this and that body part, getting right to work. And I have also seen elite dancers in some constant state of pain. (Which is why Im so enamored with the Franklin Method®, especially for these folks!)
Well then, we normal folks ought to be taking at least one day of rest per week AT THE LEAST. If you find yourself feeling stiff or developing pain, your body is giving a clear signal to slow down, and figure out whats going on.
Fitness is a lifestyle, its not something you can obtain quickly. There are many facets to physical fitness including core strength, flexibility, balance, coordination, and control. Then, there is overall health which includes your energy level; blood work (HDLs, blood sugar, all that good stuff); emotional and mental health; diet (yeah, we cant make up for the pizza, fries and beer with a big workout and nothing but broccoli the next day. Dont laugh, I knew plenty of friends in college who did that every weekend).
And if you are new to exercise, or took a long hiatus because of life circumstances, you deserve to treat yourself well. Start with a doctor checkup to rule out any cautionary measures and jump joyfully into some brisk walking, swimming, or other low-impact exercise. Grab a friend. Take in an appropriate level Pilates or Yoga class. Learn proper body mechanics to prevent injury.
Whenever I see people hobbling about and saying how great their workouts have been, I want to cringe. Want some Ibuprofen with that?
Wouldnt you like to experience instead, that workout in a more joyous, elastic, energetic way and go back to feeling as if you were a kid again? If so, call me; and if Im too far away I can most likely find someone in your area.
Anyway, thats my rant for today. Im totally against get-thin-fast and get-fit-fast regimes. Do it the old-fashioned way: with patience, and focus -- and retraining the brain to think healthy for life. Your body and brain will love you for it.