Five Alternative Medicine Treatments

by Health and Money
Your best friend sees an acupuncturist for her headaches. Your boss swears her chiropractor cured her back pain. They represent a growing trend: More than a third of Americans use some form of complementary or alternative medicine, per the National Institutes of Health. "Combined with traditional medicine, alternative therapies are important tools in treating the whole patient, not just a specific condition," notes Marc Brodsky, MD, medical director of the Center for Integrative Medicine and Wellness at Stamford Hospital in Stamford, Conn. Solid research proves the following ones get results.  

Acupuncture  

What it is
This ancient Chinese practice involves inserting thin needles into the skin at specific points on the body.  

What it's good for
Remedying headaches and chronic low-back, neck or knee pain. In one study of back-pain sufferers, folks who underwent acupuncture reported more relief than those who relied on meds or physical therapy. Some research suggests it may also help with infertility, depression and hot flashes.  

Why it works
"Acupuncture increases endorphins, or feel-good hormones," says Houman Danesh, MD, director of integrative pain management at the Icahn School of Medicine at Mount Sinai in New York City.  

Are there risks?
Relatively few complications have been reported, according to the National Center for Complementary and Alternative Medicine.  

FYI
Pick an acupuncturist who is state-licensed and certified by the National Certification Commission for Acupuncture and Oriental Medicine.  

Cost
$50 to $150 per session. About one-third of large companies now cover it in their insurance plans. You can also pay with tax-free dollars through your health savings account (HSA) or flexible spending account (FSA).  

Biofeedback  

What it is
During a biofeedback session, you're hooked up to electrical sensors that chart and display your heart and breathing rates as well as your blood pressure, temp and muscle activity. With relaxation exercises such as guided imagery, the therapist teaches you to, say, lower your heart rate.  

What it's good for
Urinary incontinence, hypertension and chronic pain conditions such as headache and TMJ.  

Why it works
"Since it's a relaxation technique," says Melissa Young, MD, an integrative medicine specialist at the Cleveland Clinic Center for Integrative Medicine, "it makes sense that it helps with issues that are exacerbated by stress, like headache."  

Are there risks?
No.  

FYI
Look for a therapist certified by the Biofeedback Certification International Alliance (bcia.org).  

Cost
$50 to $200 per visit. Insurance usually doesn't cover it, though some plans do for a diagnosis like headache or fibromyalgia.

Chiropractic
 

What it is
Chiropractors mainly perform adjustments to the spine and elsewhere to correct alignment issues and improve body functioning.
 

What it's good for
Research indicates that chiropractic is most helpful for low-back pain. It can also alleviate migraine and neck pain, joint conditions and whiplash-related disorders, says a 2010 review.
 

Why it works
"A lot of chronic pain is musculo-skeletal, and chiropractic increases movement in joints and relaxes muscles, which can relieve imbalances and spasms," Dr. Young explains.
 

Are there risks?
There have been rare reports of serious complications like stroke, but it's unclear if the cause was chiropractic treatment. To be safe, ask your chiropractor to avoid your neck: There's a concern that adjustments there may tear arteries leading to the brain.
 

FYI
A state license is essential; it shows that the practitioner had four years of postgraduate training at an accredited chiropractic college and passed a state licensing exam.
 

Cost
$40 to $125 per session. It's typically covered by insurance and is payable with FSA or HSA money.

 

Massage therapy
 

What it is
A type of bodywork in which a therapist strokes, kneads and manipulates muscles and other soft tissue.
 

What it's good for
Yes, it's calming, but studies show that it also soothes chronic low-back, neck and knee osteoarthritis pain and even relieves depression symptoms.
 

Why it works
Besides relaxing muscles and lowering heart rate, it appears to reduce levels of the hormone cortisol (associated with pain and inflammation), a 2014 research review found.
 

Are there risks?
It's generally safe, but avoid vigorous massage if you have a bleeding disorder or low blood platelet counts or are taking a blood thinner.
 

FYI
Not all states regulate massage therapists. If yours doesn't, check for certification from the National Certification Board for Therapeutic Massage and Bodywork.
 

Cost
$60 to $250 per hour. It's not usually paid for by insurance. If a doctor prescribes it to treat a specific condition, a few plans will cover limited sessions (and you can use HSA or FSA cash).

 

Naturopathy  

What it is
A type of medicine that believes the body can heal itself through diet, lifestyle, herbs, acupuncture and chiropractic.
 

What it's good for
Chronic pain. It can be even more effective than physical therapy for low-back pain, one study found.
 

Why it works
"Rather than providing a Band-Aid solution for symptoms, practitioners try to get to the root cause of the disease," explains Melinda Ring, MD, medical director of the Osher Center for Integrative Medicine at Northwestern Medicine in Chicago.
 

Are there risks?
Relying exclusively on naturopathy and shunning mainstream care may be harmful. Plus, certain herbs can cause side effects or interact with medicines or supplements.
 

FYI
Your best bet is a naturopathic physician (an ND or NMD), Dr. Ring says. That means he has completed a four-year graduate-level program at an accredited naturopathic medical school.

Cost
$250 to $400 for an initial 90-minute visit; $100 to $200 for a 30- to 60-minute follow-up. Insurance doesn't usually cover naturopathy, but some plans are starting to—check with yours.

Garden Update & Harvest 11/4/14

 11/4/14 - Garden all cleared up and ready to hibernate over the long Minnesotan winter!

  11/4/14 - Before clearing Curled Scotch kale, Dino kale, Red Russian kale and Raspberries.

 11/4/14 - Before clearing Red Russian kale and Raspberries.

 11/4/14 - Before clearing Dino kale

 11/4/14 - Harvested all the Curled Scotch kale! I was so excited there was no waste this year!

 11/4/14 - Before clearing Dino kale...some did get frost bitten...not quiet as frost tolerant as the Curled Scotch Kale

11/4/14 - Last garden harvest of the year! Curled Scotch kale, Dino kale, Red Russian kale and Raspberries.

Get flat abs fast

 
Looking to sculpt your abs fast? Do this belly-focused routine 1–2 times per week, leaving at least a day of rest in between.

It's OK to do this series of moves on the same day as you do the all-over tone-up routine, or you can do it on a different day. Rest for 30–60 seconds after each set.

This ab routine is part of the CarbLovers workout.
 

Crunch and Reach

A. Lie with your shoulder blades, back, and hips on a stability ball, knees shoulder-width apart and bent to 90 degrees, feet on the floor. Extend your arms overhead.

B. Draw your lower abdomen in toward your spine. Slowly raise your arms above your shoulders while lifting your chest so that both shoulder blades and your upper back come off the ball. Hold for 3 seconds, then return to starting position. That’s 1 rep. Do 3 sets of 15 reps.
 

Twisting Knee Crunch

A. Lie on your back on a stability ball with feet hip-distance apart on the floor and knees bent to 90 degrees. Bring your left hand behind your head and your right fingertips to the floor for balance. Brace your core and lift your right foot off the floor. Extend your right leg, foot flexed.

B. Crunch up, twisting your left shoulder and rib cage toward your right knee while simultaneously stretching your left leg straight (keep your foot on the floor). Return starting position (right leg lifted, left leg bent). That’s 1 rep. Do 15 reps, then switch sides and repeat. Do 3 sets.
 

Stir the Pot

Kneel in front of a stability ball with your forearms and elbows on the ball, hands clasped. Roll the ball forward until your legs are extended and your body is in plank position, toes tucked. Your shoulders should be stacked directly above your elbows, chest lifted off the ball, and neck in line with your spine.

Brace your abs and make small circles to the right with your forearms, as if stirring a pot. Do 15 reps, then repeat, making circles to the left. Do 3 sets.
 

Figure 8 Lunge

A. Stand with your feet together, holding a stability ball in front of your body with arms bent. Step your left foot out to the side and bend your knee to 90 degrees (don’t let it go past your toes); both feet should still be facing forward. At the same time, hinge and twist at your hips to bring the ball down to the outside of your left knee.

B. As you push off with your left foot to return to starting position, lift the ball up and over your left shoulder to complete the first half of the figure 8. Repeat the lunge and ball movement on the other side to complete the figure 8; that’s 1 rep. Do 3 sets of 15 reps.

A video of 5 Best Moves for Flatter Abs

Heartburn-Easing Foods That Fight GERD

Avoid acid reflux

If you have gastroesophageal reflux disease (GERD), how you eat is almost as important as what you eat. That means slow it down, no late-night snacks, and don't hit the hay right after meals. But choosing food wisely is also key.

You can curb your GERD by opting for a low-fat, high-fiber diet that's heavy on whole grains, fruits and vegetables, and lean meats.

Use this list of foods from the National Heartburn Alliance (plus recipes!) to reduce acid reflux.

Oatmeal

Drop that doughnut, unless you want heartburn for breakfast. If you have GERD, high-fat food is usually a recipe for pain. Instead choose oatmeal. It's a low-fat, high-fiber meal that can soothe your stomach. Top it off with sliced bananas, which are thought to fight stomach acid naturally.

Ginger

Fresh ginger acts as an anti-inflammatory and is an age-old remedy for stomach problems of all kinds. You can get your daily dose—2 to 4 grams (more than that can actually cause heartburn)—by steeping ginger in hot water to make tea, chewing a piece of ginger, or using ginger generously when you cook.

Pasta (hold the red sauce)

Tomatoes and heavy sauces are a no-no for people with GERD—which rules out a lot of classic Italian dishes (unfortunately). For those with a craving for pasta, the National Heartburn Alliance recommends thin, broth-like sauces. And using a whole-wheat pasta will boost your fiber intake.

Beans

Certain fatty meats, such as ground beef, are thought to trigger heartburn. Beans are an excellent source of protein and fiber and a great alternative to meat. If you have GERD, they should be a regular feature in your diet.

Applesauce

Butter and oil are known to trigger heartburn, but that doesn't mean you have to forgo all your favorite foods. Just substitute applesauce for oil, which will reduce fat and add a shot of fiber to baked goods. A common rule of thumb—use the same amount of applesauce (in cups) as the recipe calls for in oil, but you may need to fine-tune some recipes to get the consistency just right.

Cossak Pineapple Ground cherry tomatoes

 10/22/14 - Cossak Pineapple Ground cherry tomatoes...another decent amount to harvest ^_^

 10/22/14 - Cossak Pineapple Ground cherry tomatoes

 10/22/14 - had some unique growing ones...this one decided to pop out of its husk to grow...and pruned up

 10/22/14 - This one's husk expanded to a very wide looking husk

10/22/14 - a lovely harvest nearly totally consumed by my official garden tester...my little 6yr old niece

Prevent Migraines - 7 Natural Remedies

By Dr. Romie Mushtaq

Migraine headaches are one of the most common causes of emergency room visits for women between the ages of 18 and 45. As a neurologist and migraine sufferer, I know statistics don’t mean anything when a headache takes over our lives and causes lost time at work or with our loved ones. 

If an individual has two or more migraine headaches per month, they are classified as having chronic migraine headache disorder and may benefit from taking preventative measures. These preventative treatments are distinctly different from the therapies that should be used during an acute migraine attack. 

The preventative treatment traditionally recommended by physicians is typified by a sole reliance on prescription medications. While effective, these drugs have the potential to cause undesirable side effects such as weight gain, memory impairment, and sedation. 

As I traveled around the world learning yoga and meditation techniques, I was always seeking migraine remedies for my patients and myself. In a marketplace full of claims for migraine cures that range from fresh juices to fad diets, what has really been tested and scientifically proven to work? 

The following natural and complementary medical therapies have been scientifically proven in medical studies to reduce the frequency of migraine headaches when used appropriately on a regular basis.


1. Butterbur
Butterbur is an herb (botanical name Petasites hybridus). According to the published, evidence-based guidelines update by the American Academy of Neurology and the American Headache Society, strong evidence supports its use in the prevention of migraine headaches. Some butterbur preparations do contain chemicals called pyrrolizidine alkaloids (PAs), which can damage the liver and cause other serious harm. Only butterbur products that are certified and labeled “PA-free” should be used. 

2. Magnesium
Migraine patients have presented with lower serum magnesium levels compared to normal control groups of the same age without migraine headaches. Intravenous magnesium therapy has been beneficial in the treatment of acute migraine headaches, but the use of oral magnesium alone to prevent migraine headaches has had mixed results. It has been shown to be potentially effective in one study using a combination of magnesium, feverfew, and riboflavin. There is however, evidence that magnesium is effective in preventing migraine headaches associated with menstrual cycles and premenstrual syndrome. 
 
3. Feverfew
Feverfew (Tanacetum parthenium L.) is a shrub with daisy-like flowers. The dried leaves - and sometimes the flowers and stems - are used to make supplements. Multiple studies have shown its effectiveness in reducing the number of migraine headaches per month. 

Additional comprehensive studies showed that it is even more effective when combined with other natural supplements (magnesium and riboflavin) or when it is combined with acupuncture.
 
4. Ginger
Ginger root has a long-standing history of therapeutic uses in both Ayurvedic medicine as well as traditional Chinese medicine models. In migraine headaches it can play a dual role, in both prevention and acute treatment. For prevention, it has a reported anti-inflammatory effect, but unfortunately little or no medical data to support its use. For treatment of acute migraine headaches, ginger was found to be effective when combined with feverfew and administered under the tongue. 
 
5. Acupuncture
There is an abundance of medical literature supporting the use of acupuncture for pain, and this includes studies about preventing migraine headaches.
In a head-to-head trial against the prescription medication topiramate, acupuncture showed equal efficacy in reduction of number of migraine headaches per month. 
 
6. Yoga
As a mind-body medicine physician and certified yoga instructor, I have seen first-hand how both my own migraine headaches and those of clients have reduced with regular practice. Numerous medical studies have shown that in controlled studies, patients practicing yoga saw a reduction in migraine headaches compared to those headache patients who were not enrolled in yoga therapy. 

In the U.S., numerous yoga franchises exist, but there's no study proving one method of yoga is more beneficial in headache reduction than any other. All of the published medical studies conclude that the combination of mindful breathing in yoga (pranayama) with flow sequences of physical postures (asanas) are what alter the brain’s response to stress and therefore create a reduction in pain. 
 
7. Mindfulness meditation
Advances in functional neuroimaging of the brain show structural and functional changes in the brain with meditation. People who have a regular meditation practice have a higher pain threshold, and one pilot study indicates that mindfulness meditation can reduce duration and disability caused by migraine headaches.

Yoga for Your Jiggly Bits

Firm up

by Su Reid-St. John
From Health magazine
We all have one or two problem areas that are hard to firm up—hello, chicken arms—but that we long to get rid of for good. Solution: this fun, flowing yoga routine designed to tone your toughest bulges while giving you loads of energy. (Just want to focus on a single trouble spot? Look for the move or moves for that area, and hold the pose for as long as you can.)

This Vinyasa-style routine was created by Mark Blanchard, the Los Angeles–based yogi behind the popular True Power Yoga DVDs who’s helped shape the bodies of Jennifer Lopez, Drew Barrymore, and Lucy Liu. Follow his 25-minute sequence 4 times per week, and in 3 weeks you’ll be much firmer all over. Now that’s worth unrolling a mat for! 
 

Mountain Pose

Opener

Stand tall with feet together, equal weight on both your feet, arms by sides. Inhale and exhale through your nose 5 times.
 

Standing Forward Bend

Stretches back and legs

Inhale as you reach your hands up toward the sky, then exhale and bend at the waist to fold over your legs, reaching toward the ground (hold your calves, if it feels comfortable; shown). Hold for 5 breaths, concentrating on lifting your quadriceps (don’t lock your knees) and letting your upper body hang. 
 

Plank

For muffin top and bat wingsExhale as you put hands on the ground (bend your knees, if you need to), and walk your feet back to Plank position (shown here). Your feet should be hip-width apart, with your hands directly under your shoulders. Keep your belly firm and hips lifted as you press through your heels. Hold for 5 breaths.
 

Low Plank

For bat wings and flabby thighs

Inhale as you bend your arms to lower to Low Plank position. Hold for 1 breath. 
 

Upward-Facing Dog

For bra bulge and back fat

Exhale as you lower your body to the mat, with hands still under your shoulders and the tops of your feet on the mat. Inhale as you press up through your hands to Upward-Facing Dog, lifting your knees if you’re able (shown at left). Keep your shoulders down and away from your ears, chest open, and fingers spread. Hold for 3 breaths.
 

Downward-Facing Dog

Stretches back and legs

Inhale as you tuck your toes and push back up into Low Plank, then exhale as you lift your hips and thighs and straighten your arms (don’t lock your elbows), moving into Downward-Facing Dog position (shown). Keep your hips lifted high as you press your heels down. Hold for 5 breaths.
 

Warrior 1

For pudgy hips

Keeping your hips square, inhale as you lift your right leg back, then bend your knee and step your right foot forward. Come to standing with your left foot turned out 45 degrees and left heel centered behind your right foot. Face your hips forward and stretch down over your right leg, arms reaching down on either side of the leg. Bend your right knee to 90 degrees, and lift your arms up overhead (hips still facing forward) into Warrior 1 position. Hold for 1 breath.
 

Warrior 2

For low-belly pooch

Inhale as you straighten your right knee, then exhale as you bend it again, twisting your torso toward the left and lowering your arms so that the right arm is straight out in front of you and your left arm is straight out behind you (shown above). Hold for 1 breath.
 

Extended Triangle

For flabby thighs

Inhale as you straighten your right leg and hinge forward at the hip to come into Extended Triangle pose, bringing your right hand to your shin, ankle, or the floor and raising your left hand straight up into the air. Hold for 1 breath.
 

Lifted Triangle

For love handles

Keeping your legs strong and belly firm, inhale and reach both hands forward. Bend your right knee and reach your right shoulder toward it, then straighten your leg as you raise back up (shown above). Bend and straighten 2 more times, then turn your chest toward the ground and fold over your straight right leg; hold for 5 breaths. Inhale as you bend both knees, and return to Plank position. Hold for 1 breath. Do steps 3–10 on the left side, then repeat the whole series (steps 3–10 on each side) 2 more times.
 

Chair Pose

For saggy butt and flabby thighs

From Plank position, inhale as you step your right foot forward, followed by your left. Slowly rise halfway up, lifting your chest and bringing your arms overhead. Sink back into your hips (be sure to keep your knees behind your toes), as if sitting in a chair (shown). Keep your back straight, and tuck your tailbone. Hold for 10 breaths.
 

Standing Chest Lift

For back fat

Inhale as you slowly return to standing. Exhale as you wrap your hands around the top of your hips and butt with your thumbs at your tailbone. Lift your chest as you gently push your elbows back and in toward each other, bringing hips forward and arching your back. Hold for 5 to 10 breaths.