How Embracing Wonder Makes Us Happier and Healthie

by Lindsay Roznowski

Psychologist Jonah Paquette dedicated a whole book to the emotion of awe in his newest book, Awestruck: How Embracing Wonder Can Make You Happier, Healthier, and More Connected. He says that “…awe often occurs as a result of something in our external world that overwhelms our senses—a beautiful sunset, a magnificent mountain, or the night sky above. But sometimes, awe can result from things that are not from the physical realm at all, but rather within our own minds—whether from learning a mind-blowing fact or allowing ourselves to see something in a new light. This kind of mind-bending awe doesn’t require us to travel off to distant lands or buy a ticket to the local symphony; rather, it requires us to open ourselves up to the wonders of the world in a different way, and to harness the power of our imaginations to evoke moments of awe within us.” Dr. Paquette suggests that our openness, curiosity, and willingness to have our minds blown contributes to the intensity and impact of the awe.

After that May day when I got hooked on mycology, I not only continued my daily nature walks, but started to document all new species I found in photographs, and even created my own amateur mycology Instagram page called @phun.gal to share my fungal adventures with the world. It felt exciting to focus on something that I loved that had nothing to do with my job. I wondered if the happiness I felt as a result of my new hobby was just the novelty of teaching an old dog (that’s me!) a new trick or if it was something bigger than that.

What I have found through research is that there is incredible science behind the benefits of awe on the mind and body. Experiencing awe can lead to decreased inflammation in the body, increased dopamine, engagement of the vagus nerve and the parasympathetic nervous system, and an expansion in perception of time among other amazing things.

Intentional Self-care for the Winter Doldrums

by Olivia Ruffin, MS, LPC

As the excitement and cheer of the holidays come to a close, friends and family go back to their homes, and it’s time to get back to reality, it can be difficult to find balance in our ordinary schedules. In addition, for those who experience loss, negative experiences, or struggle with Seasonal Affective Disorder (SAD) the winter months can present as a physical and emotional challenge. So as not to get stuck in the “New Year, New Me” wave, here are some tips that can help increase self-care through the winter months and support new experiences, self-compassion, and inner peace.

Live-in alignment with the seasons

“Slow down and enjoy life. It is not only the scenery you miss by going too fast — you also miss the sense of where you are going and why.” Eddie Cantor

Winter is a time for hibernation and to slow down and reflect. It can be difficult with our ever-growing “to-do” list and social pressures to resist the urge to take on new projects. It can be hard to shift our focus from a doing state to one of rest and reflection. The key is to give yourself permission to slow down. A few steps you can take is to practice saying “no”, especially to events and activities that you find draining. I like to support my clients in developing a sense of serenity by practicing mindfulness.

Mindfulness is paying attention to the present moment on purpose, which creates an opportunity to experience happiness and joy. The practice of mindfulness can include guided meditation, practicing gratitude, observing the activity around you on a nature walk, or singing your heart out in the shower. One of my favorite activities to do with clients is to create a gratitude jar; as they accumulate the collection, they are reminded that even on our toughest days, there is still goodness in our world. Developing your own brand of mindfulness is what makes the experience fulfilling and unique.

Maintain a healthy seasonal diet

“In Chinese Medicine, the season of winter is thought to be the most yin of seasons: dark, cold, and slow; a time of conserving energy, rest and stillness, with our qi moving deeper inward to help keep us warm.”-- Jayne Whitman

Chinese medicine teaches us to live in harmony with the seasons. The best method to keep our bodies in balance in winter is to have a mainly warm diet with foods available in the session. To find out what your body needs, stay up to date with your doctor's visits and maybe consider working with a nutritionist. If you struggle to be creative in the kitchen, working with a nutritionist can be a great support to increase confidence and knowledge about foods that bring you joy and keep you satisfied. Sometimes the best medicine starts with what's on the plate.

Revisit a hobby

Hobbies have great benefits for your mental health, whether it’s creative, athletic, academic, by yourself, or with others. Hobbies help us to slow down and unwind. Hobbies also help us to reduce stress, increase mood, and boost creativity. Revisit the joy of reading or try listening to an audiobook and allow yourself to be swept away by the story. Maybe you'd enjoy learning a new skill like crafting, cooking, or learning to play a musical instrument. These are all methods to not only practice mindfulness but bring back simple joys. Does a hobby come to mind? Don't be shy. Now could be the time to enjoy it again.

Stay connected

Just because the holidays are over doesn't mean the fun has to stop there! Staying connected to others is a great way to beat the loneliness of winter. If you are feeling healthy and confident, maybe get back to in-person activities like attending faith-based events, meeting a friend for coffee or dinner dates, or finding friends through new experiences on Eventbrite or Meetup. These are all methods to keep and find meaningful connections.

Intuitive movement

“Intuitive movement is the practice of connecting and listening to your body to figure out how it feels and what type of movement it needs that day.”-- Rachel Harley

I support my clients with the Dialectical Behavioral Therapy (DBT) skill of opposite action. We all have that nagging feeling, “I should get up and move,” but what you might not know is that “should statements” motivate us with guilt or shame.  While that can sometimes get us started, rarely is that movement or change enjoyable or sustainable. Learning to settle into your body and asking yourself what movement would be fulfilling for you right now could be the key to unlocking sustainability and creativity. From yoga to dancing to playing with your kids in the snow, noticing if it feels good to move your body differently is what counts!

Although the winter months can be cold and gloomy, that doesn't mean your self-care routine needs to suffer. By living in alignment with the season and slowing down, staying warm, and reflecting through mindful engagement, you can increase joy and connection even in the middle of winter. If this sounds like a new resolution you can get behind and you need support to get started, then I might be the therapist for you! Let's get connected!

Olivia Ruffin, MS, LPC is a Licensed Professional Counselor that works with teens and adults. She specializes in working with individuals with anxiety, depression, and life transitions to cultivate joy and develop helpful and relevant strategies to empower clients with concrete tools for lasting change. To connect with Olivia, please call 267-434-1030. Learn more here. 

Spiritual fortitude in 2020 - by Tracey Smith

What is the most important thing that the year of Covid 19 has taught you? It has been a year of many lessons learned and still learning. The most important thing is to continue to strive for spiritual wellness and spiritual fortitude. I learned some new spiritual practices that helped sustain me day to day and moment by moment. Some days were extremely hard working through the traumas of events. Afraid if I started crying, I wouldn't stop. Fearful that I may have to choose between my health and my job. Compounded by the social unrest and not feeling safe as a black woman. While other days were joyful and grateful that my hour commute included seeing woods, streams, birds, flowers and horses. Joyful that I have an awesome life with no regrets. To summarize what Covid-19 has taught me, please see the poem below written by b.oakman:

 

I lied and said that I was busy.

I was busy;

but not in a way most people understand.

 

I was busy taking deeper breaths.

I was busy silencing irrational thoughts

I was busy calming a racing heart.

I was busy telling myself I am ok.

 

Sometimes, this is my busy- and I will not apologize for it.

Blessings during these uncertain times - by Kathy Krol

For what are you most grateful as you look back over the year and why? That I persevered and came through all the challenges still feeling blessed in my life and even more grateful for what I have present in my life.

What did you take for granted this year? Challenges to preserving "Our Democracy" and following the constitution. I never expected in a civilized country like ours to see the turmoil and violence this past year. I am grateful for those who exercised their freedom of speech in peaceful demonstrations and protests.

 

What did this reveal to you about yourself and your presence in the world? I like the comfort of familiarity of my daily life and when the world like my country seems in order. I am able to shift and adapt even though it is not easy at times. We are all needed and together contribute to the tapestry of this world.

 

What new hobby or old pastime did you take up or revive during the months of lockdown? I have always enjoyed walking and nature watching, just had more time to slow down and enjoy it.

 

Was there an unexpected joy that you experienced during this time? More time at home to enjoy moments with nature, watching the birds and small animals. Feeling love and care of family and friends through a difficult health crisis.

 

What is the most important thing that the year of Covid 19 has taught you? The value of health and loved ones. To take each day as it comes, go with the flow when plans change, let go what we can't control.

 

Reflections on 2020 by Jeff Katowitz

For what are you most grateful as you look back over the year and why?  Connecting with my family. My health. 

 
What did you take for granted this year? The simple things. 
 

What did this reveal to you about yourself and your presence in the world?  Not taking for granted the importance of my health. Recognizing my ability to make a difference – by providing support to others in the midst of prolonged national and global chaos. 
 

What new hobby or old pastime did you take up or revive during this time? Landscaping and gardening. 

 
Was there an unexpected joy that you experienced during this time? Reconnecting with the simple things. 

 
What is the most important thing that the year of Covid 19 has taught you? Taking care of my body, mind and spirit and feeling appreciative of what I have. 

From SAD to Glad . . . Giving grace through nourishing the self and others

by Kristin Fulmer

One of the greatest ways to express loving kindness to yourself and others is with preparing and enjoying eating wholesome, nutrient dense foods. Unfortunately, living in Western society we are often inundated and encouraged to eat quickly and for convenience, a Standard American Diet or SAD. A typical Western diet or SAD is full of unhealthy fats, refined sugars, processed foods, pasteurized dairy, and genetically modified foods that can play havoc with our physical and emotional health causing us to feel SAD, MAD, and overall just plain BAD.

During this holiday season, allow the wisdom of your body and the compassion of your spirit to rejoice with eating a more traditional wholesome diet - a diet rich in pastured meats, wild fish, vegetables and fruits, nuts and seeds, and whole grains, a natural remedy for diseases of body and mind.  

Here are three delicious ways to go from SAD to Glad:

1. Increase your consumption of whole unprocessed nutrient dense foods sourced from healthy and happy animals and organic (if possible) produce. Keep it simple - pastured meats and eggs, wild fish, cultured or raw dairy, vegetables and fruits, healthy fats, properly prepared whole grains, legumes, nuts and seeds.

2. Reduce the consumption of packaged ‘food-like’ products. If you can’t read or recognize the ingredients then don’t eat it! Here’s another clue, if you served this food to your grandmother or great grandmother would she recognize this food? If not, don’t eat it!

3. Get back into the kitchen. Cooking more meals at home means spending more time with family and involving other family members in the meal choice and preparation. There’s no hidden ingredients to worry about and recipe modifications are easily accommodated. Yes, preparing meals at home may take more time but your health and the health of your loved ones are worth it!

Here’s to your health, harmony, and happiness!

Kristin Fulmer, MS, NCC, LPC, NTP, is a Licensed Professional Counselor and Certified Nutritional Therapist, providing individual, family, and group counseling. Kristin utilizes an integrative and functional whole-person, mind-body approach with an emphasis on nutritionally-dense, whole foods approach to improve emotional and physical wellbeing. To learn more about her practice and to schedule an appointment, contact Kristin at (267) 843-4888 kristin@healthybody-happybrain.com and visit her website [insert link to: www.healthybody-happybrain.com]

It’s Harvest Time!! Autumn – A Perfect Time to Nourish the Body, Mind, and Soul

by Kristin Fulmer, Certified Nutritional Therapist

Autumn is officially here, the days are getter shorter, the leaves are changing, and the kids are busy with school and activities. And if you are like me….perhaps you may have indulged over the summer on way too much barbeque, beer, and burgers. Thankfully, the Fall provides us with wonderful opportunities to get back into a routine, reevaluate our needs and make some healthy improvements.

Our body, mind, and spirit flourish when we can appreciate and experience the changing seasons while also being aware of our changing seasonal needs both physical and emotional. For me, one of the greatest joys of Autumn is visiting the numerous local farmers markets and enjoying the bountiful selections of delicious produce, meats, cheeses, teas, and chocolates. As a nutritional therapist, I encourage my clients to become more nourished by eating seasonally, cooking locally produced real food, and sitting down with the friends and family to enjoy lovingly prepared meals. Frequenting local farmers markets also means supporting local economies, local farmers and food artisans, which can enhance our individual health while contributing to a thriving community wellness. It’s a yummy win-win proposition!

Happy harvesting!

Don’t know where to start? Here are a few great places to begin…

Local Harvest, https://www.localharvest.org, connects people looking for good food with the farmers who produce it. For Local Harvest, the goal of the local food movement is to create thriving community-based food systems that will make high quality local food available to everyone.

Farm to City, Real Farmers, Real Food, https://farmtocity.org/find-local-food/farmers-markets/ manages 13 weekly, outdoor farmers’ markets. These markets provide neighborhoods with fresh foods produced in the region.

The Food Trust, http://thefoodtrust.org/farmers-markets , in partnership with Get Healthy Philly, operates 22 farmers markets in Philadelphia, including Clark Park Farmers Market, Philly’s oldest year-round market and The Headhouse Farmers Market the city's largest outdoor market. Many of The Food Trust's farmers markets are located in neighborhoods that otherwise lack access to healthy foods; these markets accept SNAP (food stamp) benefits and Philly Food Bucks to make fruits and vegetables more affordable to everyone.

Pennsylvania Farmers Markets Directory is a helpful search for open air markets in PA,  http://www.farmersmarketonline.com/fm/Pennsylvania.htm

Kristin Fulmer, MS, NCC, LPC, NTP, is a Licensed Professional Counselor and Certified Nutritional Therapist, providing individual, family, and group counseling. Kristin utilizes an integrative and functional whole-person, mind-body approach with an emphasis on nutritionally-dense, whole foods approach to improve emotional and physical wellbeing. To learn more about her practice and to schedule an appointment, contact Kristin at (267) 843-4888 kristin@healthybody-happybrain.com or website: www.healthybody-happybrain.com

Your Health is THAT important

by Dana L. Barron, PhD

Sometimes we get so lost in the sea of obligations that we lose track of what feeds our energy and what drains it. But the body is keeping score. If the balance tips too far toward draining or depleting activities, the body will start to whisper. “I’m stressed out.” Or “I’m really tired.” Or “I need a break.” We ignore it for now, and we “power through.” So it starts speaking a little louder. “I can’t sleep.” “I have a headache, an upset stomach.” Maybe we do something to ease the discomfort – an over-the-counter remedy or an extra cup of coffee. And then we power through some more….The more we override the message to slow down, the louder the body must speak.  Eventually there are symptoms we can’t ignore, or even a diagnosed illness. We’ve been running on empty and the body is saying NO.

When the stress first registers, it can seem impossible to lighten the load. If I let anything go, I think, I will let someone down, and I can’t do that. Or worse, I will lose my job or someone will get hurt. Sometimes the stories we tell ourselves are true and often they are not, but we generally cannot tell the difference. Sometimes it takes a crisis to clarify what is important and what is not, what is nourishing and what is depleting.

Here’s an exercise that might help you regain your balance, before your body starts to scream.

Make a list of your responsibilities and activities. Include everything on the calendar and the TO DO list. Now, imagine that someone you love has a crisis and needed your help. To make time, you must cross five things off the list. What would they be?

Even if it was hard and you were afraid of the consequences, you would cross things off to make time for a loved one. Why would you not do the same for yourself? For your health and well-being? Try. It truly IS that important.

Dana L. Barron, PhD is a health coach, advocate, and herbalist. She helps clients understand the functional imbalances that are causing their symptoms and design integrative solutions to regain health and vitality. She also guides clients in their relationships with health care providers to ensure they are getting their needs met. She can be reached at 215-688-5108 or healingpathcoaching@yahoo.com.

Increase Your Energy Naturally

 by Dana L. Barron, PhD, Health Coach and Advocate

Do you find that you don’t have as much energy as you’d like? Do you have highs and lows throughout the day? Do you look to certain foods or drinks to give you a boost? Do you have trouble falling asleep, or staying asleep? Fatigue and low energy are among the most common reasons that people seek guidance from health care providers. They can be mild or extreme, but they are NOT inevitable. There are many natural and easy ways to increase your energy, and along with it your mood and your outlook.

Nutrition

The foods and beverages that you consume have a huge impact on your energy level. If you can stabilize your blood sugar throughout the day, you will be amazed at how much more energy you have!

Here are some tips (which are also good for weight management):

• Eat real, whole food rather than packaged or processed food
• Balance macro-nutrients (fats, proteins, carbohydrates and fiber) with every meal and snack
• Eat every few hours to get ahead of hunger
• Educate yourself - know what is in your food (read labels or consult reference sources like www.self.nutrition.com)
• Get enough fat (yes, that’s right!) But all fats are not created equal. Healthy fats, which are essential to energy and health, include fatty fish, olive and coconut oil, nuts and seeds. Include them in EVERY meal or snack. Avoid processed fats and most vegetable oils. Limit animal fats, especially from grain-fed animals. Choose pastured and grass fed meats.
• Limit or eliminate sugar (including fructose which is found in fruit), processed grains, and starchy foods. Choose complex carbohydrates from whole grains, beans and legumes, low-glycemic fruits, and vegetables.
• Watch out for hidden sugars (e.g. corn syrup, fructose, agave, and words ending in “tol.”) Read labels and know what is in your food
• Minimize processed foods and food additives which will zap your energy
• Limit caffeine, especially after noon
• Pay attention to the nutritional content of your food MORE than the calorie count

 Sleep

Most of us do not get enough. And it’s not just the number of hours of sleep we get – it’s the quality of that sleep that matters. We need periods of deep, restorative sleep to have energy and stay healthy. Take a good look at your “sleep hygiene” and find the areas where you can improve. Small changes can have big effects.

Here are some tips to train your brain to wind down around bed-time:

•  Set and maintain consistent times for going to sleep and waking up
• Get enough hours – this varies from person to person, and with age, but most of us need at least 7 or up to 9 hours per night
• Avoid stimulating factors in the hours before bedtime:
• “Blue light” from electronic screens is interpreted by the brain as sunlight. They tell the brain that it’s time to get up and go, not to wind down and rest. Shut them down (including your phone!) two hours before bed
• Caffeine within 4-6 hours of bedtime will make it harder to fall asleep and will diminish the quality of sleep
• Exercising too close to bedtime will stimulate your system
• Engage in relaxing activities that signal to your brain that it is time to wind down. Take a warm bath, read, listen to music, meditate, practice relaxation exercises, or do anything you like that relaxes and calms you
• Be sure your sleeping environment is completely dark and as quiet as possible
• Stabilize your blood sugar. Blood sugar drops are the main cause of middle-of-the-night wake-ups. Follow the nutrition tips above and have a nutrient-balanced snack at bedtime (protein, fat, fiber, complex carbohydrates).

Nutrient Deficiencies

Most of us are low in some essential vitamins and minerals. These deficiencies are huge energy zappers. Talk to your health care provider to see if you are getting enough, especially the following:

• Vitamin D
• Iron
• Magnesium and zinc
• B vitamins (in the right form for your genetic type)
• Iodine (for thyroid health)
• Antioxidants (for liver function and cardiac health)

Food sources for vitamins and minerals are best, but supplements may be helpful, especially for nutrients that are not readily found in our food supply.

This is a long list and it is easy to get overwhelmed. I suggest taking one area, or a few tips, and focusing on them for a week or two. Keep track of your energy levels using a log or diary. See what works. Most people will see changes fairly quickly. However, if your fatigue feels extreme, if you notice a sudden change in your energy, if you have other symptoms, or if none of these strategies is helpful, please talk to your health care professional.

Dana Barron is a health coach and advocate. She collaborates with clients to investigate the root causes of symptoms, apply holistic and natural approaches to healing, and enlist the body’s innate capacity to heal. She also supports clients in getting the care they need from their doctors and other health care providers. Contact her at 215-688-5108 or healingpathcoaching@ yahoo.com, or see http://www.theresiliencycenter.com/bio_dana-barron.html. 

Listening to the Body

By Dana Barron

The human body has the innate capacity to heal, given the proper conditions. While outside interventions may facilitate healing, the body is doing the actual healing work. The more we can tap into and enable that innate capacity, the healthier and more resilient we will be. The first step is to learn to pay attention to and respect the body’s messages. Symptoms are signals, guides. They indicate that our system is out of balance, that we need to take action to return to equilibrium. Pain is a message to stop. Fatigue is a message to rest.

This all may seem obvious, but it is not what we are conditioned to do. We are more likely to fight our symptoms than to heed their signals. We live according to clocks and calendars, not the rhythms of the body. And so we learn to “power through” discomfort. We treat symptoms as nuisances to be overcome or quieted. We respond to pain with medications, fatigue with food or caffeine, and use antacids and gas pills for indigestion. And medicine – with its focus on procedures and pharmaceuticals -- is based more on fighting symptoms than on asking why they are there in the first place. Quelling symptoms may allow us to continue to function, but over time the cost of ignoring what the body is telling us can be very serious.

As a health coach, I start with helping clients reorient their understanding of the body’s messages. We look closely at symptoms, physical sensations, and emotional reactions. We enlist them as clues in the search for root causes. This is the first step in creating an environment where healing can happen. We start discovering correlations and patterns, many of which point to easy solutions. Often we find that removing something can be more powerful than doing something or taking something.

Listening to your body is also of way of regaining power and control over your health. Many people see their bodies as a “black box,” a machine that requires an expert to repair.  There are certainly times when medical intervention is essential and miraculous. When symptoms get strong or persistent, it’s wise to seek expert guidance. View it as a partnership – bring your knowledge and wisdom into the exam room. Enlist health professionals as allies in your search for the reasons behind symptoms. Be cautious about interventions that just mask symptoms.

If something is bothering you, give this strategy a try. Track your symptoms along with your diet and your daily activities. Try pausing when a symptom arises, and think creatively about what your options are. Can you rest briefly rather than reach for something to perk you up or relieve an ache? Try a dietary or lifestyle change and see if it helps you feel better. Over time you will cultivate your intuition and wisdom and the benefits will multiply. 

Your Body is your Vehicle in Life. Is yours in need of a tune up?

By Brittiney George, BS, CRS, CEIM

As winter approaches we are often reminded to tune up our cars.  Fill the washer fluids, check the air in the tires, and test our brakes, all in preparation for the upcoming weather shifts that occur with seasonal changes. 

Your body is your vehicle in this life.  It has been with you since birth.  The make and model may change over the years, but it was, is, and will remain all yours.  Trade-ins are not an option.  You are the driver and your memories, beliefs, spirit, and life events are your passengers.  It’s likely you’ve even picked up a few hitchhikers over the years; the shoulds and shouldn’ts and beliefs that belong to someone else. 

So how is your car running?  Have you checked in lately to see what it needs? The best way to keep the cost of repairs down is to listen to your body and lighten the load.  Drop those hitchhikers off at their own destination, they were never yours.  Pay attention to the flashing lights and listen for the warning signs your body gives you that are saying to stop, turn here, change directions or maybe even take a rest because your engine has been revved up or in idle for too long.  Listen to your body and LIVE your life instead of spending your time and money fixing it. 

There are many wonderful ways to learn to listen to your body.  Meditation, movement, breath, and touch are just some of the ways you can tune in to your needs.  Another powerful pathway to awareness is Rubenfeld Synergy.  Rubenfeld Synergy uses talk and gentle touch to help you access the body’s wisdom and utilize the awareness that develops to generate new options for how to move through life.  Connect to your inner wisdom with a FREE 50 min. Rubenfeld Synergy session (for all new clients) by contacting Brittiney George @ 610-389-7866 or movebackintolife@gmail.com.

Brittiney George, BS, CRS, CEIM is a Certified Rubenfeld Synergist and Infant Massage Educator offering Rubenfeld sessions, movement classes, body-mind integration workshops, and infant massage education at the Resiliency Center.  As a corporate trainer/manager for 11 years & movement practitioner for over 15 years, Brittiney believes in the resiliency of the human spirit and the body’s unique ability to heal.  For more information or to schedule a session please contact Brittiney George at 610-389-7866 or via e-mail at movebackintolife@gmail.com

What is Integrative Medicine?

by Georgia Tetlow, MD, Philadelphia Integrative Medicine

Integrative medicine is an approach that puts you at the center and addresses the full range of physical, emotional, mental, social, spiritual and environmental influences that affect your health. This health strategy considers your unique conditions, needs and circumstances, and uses the most appropriate interventions from an array of scientific disciplines to heal illness and disease to help you regain and maintain optimum wellness.

Prevention

Many people think of prevention in terms of early detection, such as prostate cancer screening and breast examinations. Within integrative medicine, prevention means participating in behaviors and actions that foster health and wellness. This includes eating healthy, breathing clean air, drinking pure water, exercising on a regular basis, eliminating toxins from one’s home and work environments, and taking steps to reduce daily stress levels (I saved one of the most important for last!).

The importance of prevention lies in the fact that the majority of our health care dollars are currently spent after we are in crisis, when it costs the most to intervene and when the possibilities for full recovery are the slimmest. (1) Chronic conditions — asthma, heart disease, diabetes, some cancers, hypertension, stroke and obesity — account for more than half of all health care costs and more than 70% of deaths. Yet many chronic conditions are largely preventable and even reversible by making positive changes in personal behaviors.

Because changing one’s lifestyle is not always easy, inte­grative medicine providers like me create clinics and ways of relating that help you make the needed changes. Not everyone is the same, so individualized testing and a customized approach to communication and personal change are needed. Whether it is lowering blood pressure and cholesterol through lifestyle choices, herbs or supplements, or performing intracellular micronutrient testing to address deficiencies (to resolve headaches, low energy, brain fog, etc.), an integrative approach combines the best of conventional and alternative medicine for your optimal health.

Dr. Tetlow’s patients are getting well and she is ready ready to see you! Georgia Tetlow, MD, is integrative physician at The Resiliency Center. She completed an integrative medicine fellowship at the University of Arizona, has a faculty affiliation at Thomas Jefferson and has expertise in mind-body medicine, herbal therapies and diets and energy medicine to address chronic illness, cancer recovery and pain. Visit www.philly-im.com, call (888) 702-7974 or email info@philly-im.com.

Dr. Tetlow is a fee-for-service provider and provides you a receipt for you to submit to insurance for reimbursement at an out of network rate, after your deductible. She has programs at every financial level and hopes to soon offer insurance-reimbursed group classes at The Resiliency Center. Please call to inquire!

References

1. Oz, MD, Mehmet. (2009). Real Health Care Reform: What’s Next. http://www.huffingtonpost.com/dr-mehmet-oz/real-health-care-reform-w_b_356123.html. Retrieval 2011-1-18.

Tai Chi or QiGong: WHICH Should I Study? - by Karen Steinbrecher

As a practitioner of QiGong for over 14 years and as a practitioner and teacher here at the Resiliency Center, I must admit that I resonate to the practice of QiGong.  I love QiGong as many of you know; it is my way of life.  Yet I would like to explain some differences between QiGong and Tai Chi.   Some people prefer Yoga; some prefer Pilates; some prefer Tai Chi, and I prefer QiGong. It is all GOOD.

Tai Chi has increased in popularity and often appears in the background for advertisements of unrelated products.  It is recommended for seniors and by the American Arthritis Society, which has its own simplified version.  Many health clubs and martial arts studios offer Tai Chi classes.

Tai Chi is a Chinese art designed to protect oneself from unarmed and armed attacks and illnesses.  It is both a martial art and a method for preventing and treating illnesses.   The movements are choreographed to be practiced in a specific order.  You may find more information about its history and concepts through Google and also in the article  “Are You Really Learning Tai Chi and is it Effective for Stress?” by Martin Eisen in the Yang Sheng Journal [Insert link to http://yang-sheng.com/?p=1612].

QiGong, pronounced  ‘Chee Kung’ is not as well-known as Tai Chi and is frequently given as an auxiliary exercise before or after doing Tai Chi. In Chinese,  “Gong” means work or hard task.  “Qi” can be translated as life energy.  When you practice, dance QiGong, you practice, learn to control the flow of Qi through your body by using breath, movement and meditation.  It is a Chinese practice and discipline that is at least 5000 years old.  Depending upon the goal of the practitioner, the main divisions of modern Qigong (there are thousands of different practices) are Spiritual, Medical, Martial and Athletic.  And yes, there is an overlap between the divisions.

Medical Qigong is a branch of Traditional Chinese Medicine  (TCM).  TCM theory says that the health is the result of smooth, unblocked, not stagnate Qi circulation.  When Qi does not flow smoothly, it may be stagnant or blocked, and that can cause a problem or a deficiency in any part of the body. Disease can be a result of poor Qi circulation.  Once the flow of Qi is balanced, the body tends to heal itself.

Qi cultivation facilitates and supports health and the quality of life.  Practicing Qigong can empower the body through Qi cultivation for healing and health; it helps to train the body to produce within, the internal elixir.  This means to produce the effective corresponding medicine within the body.  According to Master Zhongli Quan, “the best medicine can be produced by internal Qi cultivation, with greater balance and harmony of the internal organs.”

While I am not a certified Medical QiGong practitioner, I lead people to discover the joy of the flowing healing movements of QiGong, as a way to take charge of your health, so that you can work in harmony with your Primary Medical Doctor.  Qi cultivation is the heart of QiGong practice.   It helps us to cope with stress and the energy imbalances that happen during daily life, towards achieving an optimal state, one with greater balance and harmony that will allow the healing of chronic health conditions towards joy.

I am thankful for the blessings and rewards that QiGong practice has enabled me to experience.  Come join me so that I may share this experience and practice with you.

Qi Dao, Yi Dao.  Where the Qi flows, the Mind goes.

Karen Steinbrecher  leads QiGong here at the Resiliency Center every Thursday  in the Open Workspace at 2:00 pm and 6:15 pm.  The class lasts for 50 -55 minutes for a charge of $10.00/class.