Healing Sports Injuries FAST!

When athletes get injured, they want to heal STAT so they can get back into the game ASAP! There are certain products, services and devices that help to speed up the healing and recovery process for athletes as well as non-athletes from injuries such as slip and fall, accidents, and even degeneration due to aging.

As a Naturopathic Doctor, Acupuncturist, and Athlete, I have come across many helpful holistic healing agents* in my practice and I've also had the opportunity to test many of them out on myself (*holistic meaning non-toxic, non-drug, natural remedies). The following recommendations contain hyperlinks to the best products that I am aware of:

SPORTS MEDICINE RECOMMENDATIONS

For muscle tension I use topical magnesium spray. It's great for shin splints, muscle strains ("pulling" a muscle) and tight and sore muscles etc. Magnesium is an essential mineral for muscle relaxation. Epsom salt baths are effective because it is essentially a magnesium soak (and the Mg gets absorbed through the skin). I recommend 2 cups of the salt per warm bath with 1 cup baking soda (for detox, assisting with lactic acid removal) plus 10 drops peppermint essential oil (another natural muscle relaxer) for best results. 

Floatation tanks are amazing because they contain 1,000 lbs. of epsom salts and it relaxes the mind and body (remember, so much of sports is mental)! Float 8 located at 714A NE 13th St, Fort Lauderdale, FL 33304 has several floatation pods. My favorite room is the "cabin" because it has a high ceiling. They have an option for relaxation music or quiet, LED lights or dark. The no sound no light option is called sensory deprivation and some people report deep meditative experiences. Use discount code ag-547460 for $20 OFF your first float!

I also take magnesium orally. This is a powder that can be added to water. I recommend drinking it during workouts. I alternate with BRCAAs (branch chain amino acids for building lean muscle) in my water during workouts and sometimes I also use collagen (to offset wear and tear and prevent degeneration of the joints, especially the knees).  

Another topical ointment that is a must have in every athlete's home is arnicare. It is used for pain, inflammation and bruising and injuries where the skin is not broken. When the skin is broken, it may be taken orally to help the body heal itself faster.

There are various different herbal pain patches available (look for ones with menthol, and herbs that stimulate blood flow that have excellent reviews) that can be left on for 12 hours such as this one for knee pain. These types of patches are good because it is similar to kinesiology taping which stabilizes the injured joint and helps with alignment. There are countless menthol products such as biofreeze, IcyHot, and many others that have the same effect. The patch just keeps the substance in contact with the skin for a longer amount of time so it doesn't rub off on clothes or sheets.

Nutrition can help or hinder the body to heal! Fruits and vegetables and clean protein and lots of water help the body to heal itself by supporting the immune system. Drink smoothies, soup, and have fresh wholesome food when you are injured or sick to get the most vitamins, minerals, antioxidants and nutrients as possible. Dehydration can also contribute to muscle pain and subpar function and performance of the body. Sugar suppresses the immune system. Additives, preservatives, food coloring, artificial sweeteners and chemicals in the food (even pesticides) are substances which contribute to poor mental and physical health. 

Make sure you are well hydrated.  Avoid "energy" drinks.  They have too much caffeine and can cause dehydration, anxiety and heart problems.  Because athletes sweat a lot, we should also be putting electrolytes in our water to replenish what we excrete! Alkaline diet is anti-inflammatory so be mindful of eating more greens and fish and less meat and dairy.  The herbalist known as Dr Sebi helped people to heal from so-called "incurable diseases" using the foods in the book link.  As Hippocrates said, "Let food be thy medicine, and medicine be thy food!"  Alkaline water machines can be expensive but may be worth the investment.  You can also add chlorophyll drops to your water to make it more alkaline.

For a balanced diet, many athletes use the zone diet: 30% fats, 30% protein and 40% carbs. We all have different caloric needs based on our age, height, weight, genetics, physical activity, metabolism etc. Some athletes are trying to gain muscle mass and others may be wanting to get more lean. Using FREE Apps such as Better Human or My Fitness Pal can help athletes and nonathletes alike to obtain their fitness goals by tracking the foods that they consume and making sure they are eating in accordance with their goals. My favorite protein powders, health promoting supplements and nutritional products can be found here.

Acupuncture is great to keep the body balanced with optimal blood and energy flow. It can be used for prevention, maintenance, and treatment. Most acupuncturists also provide suction cup therapy (for muscle relaxation), infrared therapeutic heat, ultrasound therapy and other techniques that also help to stimulate and speed up the healing process of the body. According to the World Health Organization acupuncture is proven to be safe and effective in treating over 40 different conditions including: sciatica, sprains, tennis elbow, low back pain, knee pain, post operative pain, neck pain, periarthritis of the shoulder, and more! Get $25 OFF your first session when you mention this blog at Mibaso.org

Elite Athletes and Olympians Use Suction Cup Therapy!

I also go for regular tune ups with my chiropractor. I like to make sure that my spine and hips are in alignment, especially when I participate in high impact sports such as running and pole vaulting. In South Florida, I recommend Jillian Duquette. She is gentle and gets the job done without using excessive force. If you see her, please tell her that I referred you!

Many chiros and physical therapists use TENS units in their practice to contract and relax muscles which promotes circulation, lymphatic drainage, and healing. These devices are very inexpensive and can be utilized at home. Bruce Lee allegedly used TENS units to make himself look more muscular before shooting a movie!

Massage can also help to rehabilitate after injuries.  Sports Massage can be deep and painful and experienced practitioners can be expensive.  For affordable Swedish (relaxation) massage, I recommend supporting local massage schools such as Aveda.  Massage devices such as this one can be helpful as well and are often used by health care practitioners such as physical therapists and chiropractors. Reiki and Craniosacral Therapy are also worth looking into for energy healing.  Reiki is used in hospitals. They call it Healing Hands.

Yoga/Stretching, Foam Rollers and Exercise Bands are also very important. Flexibility is a key component to help people to bounce back from injuries faster. People who are more flexible are less likely to get hurt when they fall or have an accident that would otherwise hurt someone whose body is less limber. There are countless YouTube videos for Yoga, even specialty videos for specific concerns from herniated discs and beyond. Like everything, consistency is key. So daily practice, even 10 minutes per day is ideal. Exercise bands are ideal for resistence training. They help to rebuild muscle strength and improve range of motion without using heavy weights. Foam rollers allow self-massage and can be very beneficial.

If you have access to an infrared sauna or cryotherapy and hyperbaric oxygen chamber therapy, those can also be utilized for athletes to help heal all kinds of injuries and ailments. They can be expensive therapies so it may not be so accessible for everyone (see Groupon for local deals and discounts). Some sports centers have ice baths for their athletes which would have the same effect as the cryotherapy. Ice and cold is best when the injury is acute (fresh, just happened). When it is sub-acute (up to 12 weeks post injury), alternating heat and ice (always end with ice) is a form of hydrotherapy which has the effect of pumping the blood through the body and helping the healing process. For a sprained ankle for example, put a hot pack (or enema bag) on the area for 3 minutes and then a pack of frozen peas or ice on the area for 30 seconds. Repeat this cycle 3 times. The entire treatment takes just over 10 minutes and helps to promote healing.

Cabbage poltice is great for reducing inflammation. Watch this video to learn more about this cheap and effective home remedy:

I recently injured my shoulder (I could not lift up my arm) and had access to try a device utilizing PEMF (Pulsed Electro-Magnetic Field) Therapy. It uses magnetic therapy to positively charge the cells in the body to aid microcirculation and promote healing. I can't say I understand exactly how it works but it is backed by 100s of scientific research studies and my experience with the treatment was very positive. In just a few sessions over the course of a week, the improvement has been dramatic! It's not 100% gone yet but I consider the speed of the healing process remarkable.

This 6 minute video gives a nice overview on this modality:

Post Haste Pharmacy in Hollywood, FL has this $6,000 full body Bemer mat and they sell 1 month treatment packages for only $99 (please tell them I referred you if you go). Or you can buy a disposable $22 device to treat small specific areas for about 25 hours of battery life (then you throw it away). I bought this home device and am happy with it (I sleep with it on). There is another option for about $1800 you can have your own full body mat set and have treatments in the comfort of your home for the entire family. I think this option would be ideal if you can spring for it (they offer payment plans too)! Just read the reviews, it even works on pets! (and comes with a 3 year warranty). NOTE: PEMF Technology is contraindicated in anyone who has metal in their body and not recommended for anyone with a history of cancer.  Consult with your primary care physician before starting this or any new therapy.

BALANCE AND MODERATION

As eager as we are for instant gratification, some things can't be rushed.  Ultimately healing takes time and returning to a sport before the body is ready can lead to more debilitating injuries.  It's okay to rest!  Listen to your doctor and your body, don't rush it.  Sleep is important for healing.  Make sure you are getting enough good quality sleep.  Experts agree that over-training is detrimental to progress and increases injury risk.  We often put too much pressure on ourselves.  It's important to participate in sports for our health and wellbeing and because we love it.  When we put too much pressure on ourselves it can backfire and the stress causes us not to perform our best.  Do things that nurture your spirit such as walking in nature, going to the beach (getting fresh air), music, art, dance, journaling etc.

SPORTS PSYCHOLOGY

Many people in the pole vault community follow Team Hoot on social media.  Shawn Francis is a tremendous resource for athletes.  His podcast contains numerous interviews with all kinds of experts who address the mental and emotional aspect of sports.  I highly recommend it!  As he says, "it's 80% mental and the rest is in your head."  So to be the best at your sport, you have to be your best mentally.  To cultivate a more relaxed and focused mind, meditation is a great tool and practice.  Here is a free guided meditation created by yours truly as well as some positive affirmations.  Hope you enjoy them!

One of my favorite remedies for stress and anxiety is Rescue Remedy.  It is available in many forms and flavors and there is a formula for pets too (when loud noises scare them such as fireworks or thunder).

The beauty of Naturopathic Medicine is that the treatment and the prevention strategies are often very similar.  So see what resonates with you from this blog and ask your health care provider to create a plan to put some of these strategies into action.  An ounce of prevention is worth a pound of cure!

I wish I knew all this stuff when I was in high school, lucky you!!! 😊

Your partner in sports, health & wellbeing,
Ahuva Gamliel, ND, AP

DrGamliel.com

PS Text me if you would like a customized optimal health plan (786)537-0771 

DISCLAIMER: The information shared in this blog is meant for educational purposes only.  It is not a substitute for diagnosis or treatment.  If you have a health concern or medical condition, please consult with your doctor before utilizing any of the information in this blog.  Thank you!

5G ElectroMagnetic Radiation Protection for You & Your Family

An Ounce of Prevention is Worth a Pound of Cure.
~Benjamin Franklin about preventing fires

Are you concerned about the many possible known and unknown effects that the recently installed 5G towers may have on your health and your family's health?

There are a few things you should know and a few things that you can do about it.

First of all, just because you don't see a 5G cellular tower in your neighborhood, does not mean there is no 5G exposure near you.  These devices are being implanted underground in many neighborhoods so even though you don't see it, it may be there.  A good protection from the 5G radiation is to surround your home or office with trees and plants.  These create a protective shield from harmful invisible rays of radiation.

Second is that you will not automatically receive 5G phone service UNLESS your phone is equipped for it. See your cell phone provider for details.  If you have the latest model cell phone, then it is 5G enabled and you cannot turn it off, but what you can do is downgrade to an older model which has 4G capabilities. It may be slower but it also may be less harmful.

As technology advances, what are the potential health risks of speeding up internet connectivity? The information out there is very controversial and there are conflicting claims on both sides, but it's better to err on the side of safety. I am not here to convince anyone that %G is harmful or safe. What I do know is that radiation exposure is a risk factor for health conditions and I am interested in mitigating risks and exposure to potentially harmful rays and chemicals etc as much as possible.

It is easy enough to put a personal protective device in your pocket, purse or backpack and to put a sticker on a cell phone, laptop or other electronic device, to reduce and limit your exposure to 5G and EMF radiation.

Aires Guardian has three next generation silicon based microprocessors that reduce the harmful effects of electromagnetic radiation emitted by electronic devices commonly found at home or in the office. The Guardian can be used to protect frequently used areas against electromagnetic radiation pollution.

Its patented nanotechnology is independently tested by third parties and has a 5 to 26 ft effectiveness radius. 

The company was founded in 2012. It has invested over $20,000,000 USD in research and development. The results of the significant research and development investment have been translated into 11 granted patents, 14 patents pending and 18 trademarks pending. 

Here are 8 peer reviewed studies that have been done on the products  https://www.airestech.com/documents/peer-reviewed-studies/

They make device, personal and area protective gear and they have family bundles. 

If you are interested in purchasing products to protect yourself and your family from EMF Radiation, please click here.

I hope that this information was helpful, valuable, and protective/preventative to you and yours. For more health promoting products, please visit my website below!

To your family's optimal health & wellbeing!

Sincerely Yours,

Ahuva Gamliel

Naturopathic Doctor

Acupuncturist

mibaso.org

Women's Wellness & Wellbeing

Mibaso Holistic Health has helped women of all ages to regulate their hormones using Acupuncture and holistic medicine since 2006. We are experts in the field of Traditional Chinese Medicine (TCM) and improving the quality of life for our patients is our mission.

Fertility

The global average of couples with fertility problems was 9% as of 2016. Many things contribute to this statistic such as pre-existing health conditions, high stress, poor diet, sedentary lifestyle, nulliparity, advanced age at time of attempted conception and more.  Assisted reproductive technologies are often very expensive and inaccessible. Evidence points to acupuncture offering an opportunity to promote natural fertility. In one study, the acupuncture protocol tested influenced women who received it compared to women who used lifestyle modification alone: their fertility awareness and wellbeing increased, and those who conceived did so in half the time.  

Complementary and alternative medicines (CAM) are sometimes used by individuals who desire to improve the outcomes of their fertility treatment and/or mental health during fertility treatment. Among the various forms of complementary modalities, acupuncture has the highest level of evidence for its use in improving male and female fertility outcomes. Especially if stress is a factor, the positive impact of acupuncture on the couple’s quality of sleep, vitality and wellbeing is paramount to the ability to conceive.  It is well-known that it can be challenging to conceive when one or both people are under constant high stress.  Sometimes lifestyle factors such as work and exercise will need to be evaluated and re-prioritized.  

Pregnancy & Miscarriage Prevention

Contrary to what you may think, acupuncture is safe and effective during all phases of conception and pregnancy.  In the first trimester of pregnancy, some women experience nausea, vomiting, headaches, fatigue and “morning sickness.”  Acupuncture is a great tool in all of these instances.  In the next two trimesters, some women experience, sciatica, back pain and other discomforts due to the size and weight of the growing fetus, placenta, and womb.  These symptoms can also be treated with acupuncture for pain relief.  

Some women have trouble with miscarriage after they conceive.  Acupuncture can help to prevent miscarriage as well as uterine prolapse and hemorrhoids.  There are pressure points on the head that lift the energy of the body upwards and help to prevent and treat these conditions of sinking qi (vitality).  

Breech Baby / Labor Induction / Childbirth / Post-Partum
Close to the end of the third trimester, when a baby is breech (not head down), the doctor will recommend c-section.  Acupuncture and other holistic health techniques can actually turn the baby in the belly so that it can  be delivered vaginally and the mother can prevent having to recover from surgery!

When a baby is past the due date and the mother doesn’t want to have the birth medically induced with drugs or to have a c-section, acupuncture can be utilized to stimulate uterine contractions and help induce labor naturally.  Acupuncture can also be used during natural childbirth to control pain (when the mother is not given an epidural or any other drugs).  After the birth, acupuncture can be used to help the mother to heal from any birth traumas or even just to transition back into feeling like herself again.  

Acupuncture stimulates a release of serotonin from the brain, which is a neurotransmitter responsible for feelings of wellbeing.  Because of this combined with the fact that it also can help balance hormones, it can help to prevent post-partum depression, which many mothers might not even realize that they are suffering from, much less know where to turn for help.  Otherwise post-partum acupuncture can help non-depressed women with new born baby fatigue, and help with other changes that the woman may be experiencing in her body and spirit.

Menstrual irregularities
Menstrual irregularities include: Pre-Menstrual Syndrome (acne, tender breasts, bloating, cravings, feeling tired, irritability, and mood changes), amenorrhea (absence of menstruation), menorrhagia (heavy menstruation), dysmenorrhea (painful menstruation), Oligomenorrhea (light or infrequent menstruation).  These may be caused by either a hormonal imbalance or by a condition such as uterine fibroids, uterine cancer, endometriosis or poly-cystic ovarian syndrome.  Acupuncture and holistic medicine (such as nutrition, supplements and herbal remedies) are able to restore balance to the body to regulate the menstrual cycle and eliminate discomfort and treats various forms of abnormal menstruation.

Menopause
The average age of menopause is 50 years old.  Some women stop menstruating without any symptoms.  Other women experience hot flashes, night sweats, mood swings, intermittent bleeding, vaginal dryness, poor concentration, fatigue and other symptoms.  Women experiencing these symptoms have a few options.  The conventional treatment is hormone replacement therapy, however, if the women ever had breast or uterine cancer, she might not be a candidate for hormone replacement therapy (because of the concern for recurrence).  Acupuncture and holistic medicine (such as nutrition, supplements and herbal remedies) are also able to restore balance to the body to regulate the hormones and eliminate these uncomfortable symptoms to help this transition in life to go more smoothly and seamlessly in a natural way.  

Ovarian Cysts, Uterine Fibroids, & Endometriosis
Many women have benign ovarian cysts filled with fluid and this is considered normal and nothing to worry about.  The water retention may wax and wane depending on where the woman is in her cycle.  Other ovarian cysts can be cancerous and early treatment is vital. If left untreated, cysts can cause complications including infection (the cyst fills with bacteria and pus, and becomes an abscess). If the abscess bursts inside the body, there is a risk of blood poisoning (septicemia). 

Due to lifestyle factors such as poor diet, environmental pollution, stress, and hormonal imbalances, PCOS is becoming a more prevalent condition.  Symptoms include: infertility, acne, hirsutism, and male pattern balding.  This condition can be treated successfully with acupuncture and holistic medicine.

Uterine fibroids are very common and most often benign.  Many women don’t even know that they have them and they shrink during menopause when estrogen levels decline.  Other women may experience heavy or painful periods and rarely may develop uterine cancer.  If left untreated, fibroids can continue to grow, both in size and number. As these tumors take over the uterus the symptoms can become worse. The heavy bleeding and discomfort may worsen and may be accompanied by severe cramping.  Acupuncture can help to prevent and treat uterine fibroids.  By improving circulation to the uterus, it promotes the body’s ability to heal itself and the growths may shrink in size or completely dissolve.

Symptoms of endometriosis includes pelvic or belly pain which might start before the menstrual cycle and last for several days. It can feel sharp and stabbing, and it usually doesn’t go away with medication. Some women report that the gnawing or throbbing sensation can be rather severe. Acupuncture can help to prevent and treat endometriosis.  By improving circulation to the uterus, it promotes the body’s ability to heal itself and the hormonal balancing helps to regulate this condition which usually corresponds to high levels of estrogen in the body. 

Weight loss

Acupuncture can be utilized as a tool to aid weight loss.  Together with a nutritious meal plan and healthy lifestyle, it can help people to reach their ideal weight faster by regulating internal organs, boosting metabolism, aiding digestion and elimination, reducing water retention and decreasing appetite.  For best results, it needs to be done on a regular basis and the lifestyle changes need to be permanent.  A healthy weight loss is with a personal trainer is expensive and slow, about 1-2 pounds per week. Our rapid weight loss program has incredible results. No shakes, no bars, no hunger, no gimmicks, just delicious and nutritious food.

Sample our Meditation for FREE here:

Meditation includes background binaural beats to relax the subconscious mind,  progressive muscle relaxation to release the tension in the body, visualization to guide the mind with imagery, 

positive affirmations and more!

For more information:
Fertility https://www.ncbi.nlm.nih.gov/pubmed/27242910

    And   https://www.ncbi.nlm.nih.gov/pubmed/21978220

Menopausal insomnia https://www.ncbi.nlm.nih.gov/pubmed/29029258

Menopause https://www.ncbi.nlm.nih.gov/pubmed/25003620

Weight loss https://www.ncbi.nlm.nih.gov/pubmed/29231564

Amazon Store with MP3 Downloadable Meditations and More 

Our clinic is located in North Miami Beach, Florida and patients travel from all over Miami-Dade, Broward and Palm Beach to see us. We can also travel to your location with our Onsite Sessions if you live in Aventura, Bal Harbour Village, Bay Harbor Islands, Cooper City, Dania Beach, Davie, Fort Lauderdale, Golden Beach, Hallandale Beach, Hollywood, Margate, Miami, Miami Beach, Miami Shores Village, Miramar, North Bay Village, North Miami, North Miami Beach, Pembroke Pines, Plantation, Sunny Isles Beach, Surfside, Tamarac, and Weston.

Ask us about our telehealth and mobile health services!

www.mibaso.org

(786)537-0771

COVID 19 DISCLOSURE

In an effort to make our office environment safe for everyone we will be:

1. Taking everyone's temperature upon arrival                                           

2. Requiring masks to be worn                                                                    

3. Social Distancing                                                                                     

4. Frequent sanitization                                                                               

Thank you in advance for your compliance.

MUST HAVE Supplements to Stock Your Natural Medicine Cabinet!

Natural or holistic medicine has a foundation of nutrition, physical activity, and lifestyle.  By lifestyle we include sufficient good quality sleep, clean air, nature, sunshine (Vitamin D) stress reduction techniques such as meditation and relaxation activities, not smoking and not consuming alcohol in excess.  By physical activity we mean not living a sedentary (coach potato) life.  Exercise will vary according to people's age, needs, and health/fitness goals, but generally 20-60 minutes 3-5 days per week.

Nutrition is a very broad topic.  In general, Americans are consuming way too many processed foods and not enough fresh fruits and vegetables.  This is the leading cause of obesity and diabetes which affects 1 in 3 people in the USA. Even vegetarians who eat organic produce may have nutrient deficiencies due to the mineral depletion of our soil.  Natural supplements can help compensate for that and assist people to achieve optimal health and wellbeing.  Below is a list of common health concerns with corresponding natural supplement recommendations.  Each recommendation is a hyperlink which will take you to a specific product on Amazon.

Please note that with naturopathic medicine, there is no magic bullet or quick fix, we need to find and treat the cause of the condition.  Therefore, these homeopathic and herbal supplement suggestions are simply general ideas of safe products to try but they are not intended as an alternative to seeking competent medical care.  If you have a condition on this list and wish to take one of the remedies suggested, please have the product supervised and approved by your primary care provider prior to taking it.  

Call us for a personalized phone consultation with recommendations for you.  

(786)537-0771 Eastern Standard Time. 

For your convenience we have created this list of recommended products that all people should have on hand to prevent getting sick, maintain wellness and promote health.  Don't wait until you are sick, order these items now so your medicine cabinet is stocked! These items have a long shelf life.

HOLISTIC HEALTH PRODUCTS EVERY HOME SHOULD HAVE:

         Each hyperlink below takes you to a specific health product 

• Daily multi-vitamin & mineral for health & wellbeing
• Vitamin B12 spray
• 14 day detox to clean your body out, recommended annually (ideally in the Spring), under professional supervision
• Vitamin C to boost immune system 1-3K mg/day 
• Vitamin D also for immune support
• Zinc for immune support 2 daily (this formula contains probiotics and other nutrients)
• Probiotics for digestive health (take as recommended on bottle)
• Green tea for antioxidants and countless health benefits
• Ginger tea for circulation and digestions
• Benefiber for constipation relief
• Natural liquid sweetener, zero calories
• Coconut sugar substitute (organic, non-GMO)
• Date sugar substitute (organic, kosher) 
• Facial cleanser pads to clean hands and face. Great for road trips.
• Lip balm to prevent chapped lips
• Natural face and body for men and women soap
• Organic sunscreen SPF 30
• Fluoride-free whitening toothpaste 
• Breath mints, aspartame free
• Aspartame free chewing gum 
• Throat spray - good for children too!
• Probiotic mouth wash
• Bug spray mosquito repellant
• Plant based joint pain relief ointment 
• Injury such as sprains and strains ointment apply twice daily (not on open skin)
• Magnesium Massage oil for muscle tension relief
• Nasal spray for sinus irrigation and decongestion from allergies or colds
• Ear oil for ear discomfort, swimmer's ear etc suitable for all ages
• Eye drops for eye irritation
• Chest rub for colds, also cures toe nail fungus (apply twice daily to affected nails)
• Cold prevention drink. 
• Natural anti-biotic

 For specific concerns: (each condition is a link to a supplement)

ACNE

ALLERGY

ANTI-INFLAMMATORY (for joints and whole body)

ANXIETY

BLOOD PRESSURE MANAGEMENT

CARDIOVASCULAR SUPPORT

CHOLESTEROL MANAGEMENT

COGNITIVE SUPPORT for memory, focus, concentration and attention

COLD SORES

EYE SUPPORT

HEAVY METAL SUPPORT

INSOMNIA

LIBIDO SUPPORT

MENOPAUSE

PMS SUPPORT

PROSTATE SUPPORT

SCAR & STRETCH MARK OINTMENT

THYROID SUPPORT

URINART TRACT SUPPORT 

VAGINAL DRYNESS

WRINKLE CREAM organic, 5 star, collagen, vitamin c, hyaluronic acid

CANDIDA CLEANSE

For people who suffer from any of the following chronic allergies, sinusitis, yeast infections, fungal infections, depression, mental fogginess, gas, bloating, bad breath, fatigue, especially in cases of long-term anti-biotic use.  This diagnoses is best confirmed with a stool test but can also be done on a blood test.  Ask for our candida questionnaire to determine your risk score.

Thank you for reading the post.  Hope it is helpful.  

Please SHARE & send us your feedback!  

To Your Optimal Health & Wellbeing!

~Namaste

www.mibaso.org

No Gym? No Problem & NO Excuses!!!

Our fitness, health and wellbeing is in our hands regardless of what is going on externally. It is a responsibility that we cannot afford to ignore.  Exercise is crucial not only to achieve and maintain optimal physical health and wellbeing, but also for our mental and emotional wellness--to prevent or reduce anxiety and depression by secreting vital neurotransmitters from our brains that make us feel good.

Cross country high school race, San Diego Rock 'n Roll Marathon, Hollywood Beach 5K, Tour De Broward 5K 

INTENTION

I am sharing these FREE Tips and CHEAP Tools for health and fitness training because it's important to me to practice what I preach and I am passionate about sharing my experience and knowledge with others so that they can also achieve their 

optimal health and wellbeing. 

FITNESS IN THE AGE OF THE PANDEMIC
Well, times they are a changin' here in Florida with another round of business closures. And we gotta work with what we've got.  LA Fitness in South Florida was closed from March until June due to the pandemic but when they opened up, although I came on opening day, it was not the same.  It was nice on reopening day that all of the free weights were in their place for a moment but there were new challenges that made returning there undesirable.  Even though they set up sanitization centers, require masks, and took away 1/2 or more of the cardio equipment and also taped up every other machine, I didn't feel comfortable working out in the gym.  Even though I am not afraid of getting sick, I felt like there were the same amount of people there and half of the equipment so I felt like people were too close for comfort to me.  So back to square 1...

Due to the resurgence in case numbers, there is even talk of parks and beaches in South Florida closing again.  Walking, jogging, and riding your bike outdoors is challenging during monsoon season/ summer in Florida with our daily unpredictable rain storms.  Take advantage of good weather days by talking a walk in the park if it is open or around your neighborhood (with a good breathable mask if you have to).  I love using my ankle weights when I go for a walk or even going up and down a step in the park for 20 minutes to get more out of my workout.  Try it!

While exercising, I always wear my sweat bands.  I have different colors to match different outfits. I use the one on the right wrist to wipe sweat off of my face and I put ~10 drops of essential oils on the sweatband of my left wrist and sniff it for a burst of energy while I am training. I love using the wrist bands for cycling and running.  When you start to feel a little sluggish, it helps to put more pep in your step! Essential oils have great health benefits such as rosemary for memory, peppermint for sore muscles, ginger for inflammation, lavender for tranquility, and frankincense for immune function.

Another important exercise tool to have is an exercise mat.  The one in the link is great because you can roll it up and put it in your car and take it to the park or beach (if those options are available where you live). You can use it for doing planks, sit-ups, pushups, yoga, mat pilates, stretching and more.  It is especially important on hard surfaces such as tiles, hardwood floors and even the outdoors to protect your joints and provide padding and comfort for ease of movement.  When using the ab roller, for example, an exercise mat is important for cushioning and protecting the knees. I recommend doing 3 sets of 10 repetitions 3 times per week.

EASE OF IMPLEMENTATION
*The blue hyperlinks throughout this post are provided for your convenience.  If you have Amazon Prime, these items can be shipped to you very quickly and you can implement these recommendations pronto!

Notice my secret weapon sweat bands locked and loaded!

Another great workout that only takes a few minutes is jump rope. Many boxers use jump ropes as a means to quickly elevate heart rate, pump blood to the muscles and warm up for a more strenuous workout.  It is a great form of cardiovascular workout as it boosts circulation and coordination and does not require much time at all. If you have knee, hip or spine injuries this is not the activity for you--more non-impact options below.  Alternate activities that are similar to jumping rope and require no equipment include jumping jacks and burpees.  These also achieve the same kinds of benefits.

Jumping is fun because it connects us with our inner child.  I am a strong believer that whatever form of exercise(s) you chose to do, it should be FUN/enjoyable!  Otherwise if it is just a chore to check off your list, it is easy to push it off and eventually it can stop becoming a habit, and we want to build a lifetime of physical activity to prevent all the potential illnesses that go hand in hand with a sedentary lifestyle.  If you want to nurture and honor your inner child, consider getting a mini-trampoline and using that as an instrument of fitness and fun while living your best life. You can even get one with a handle bar for additional safety and balance by holding on while you do twists or splits in the air, if you are so inclined. So go ahead and jump for joy!

Notice my secret weapon sweat bands 

locked and loaded!

You can take exercise bands with you where-ever you go because they are compact and fit into your purse, backpack etc.(I store them in the small pouch under my bicycle seat) to get a little resistance training in. This helps to keep your muscles strong and prevent muscular atrophy.  Add these resistance bands to your gear for an additional strength training options.  When I ride my bike to the beach and back (12 miles roundtrip) I like to wear my neoprene shorts to make me sweat more (this helps with reducing excess water weight, inflammation and inches). I also like to wear them in the swimming pool for triathlon training because it makes me more buoyant and simulates salt water buoyancy. When the shorts are in the laundry, I alternate using my neoprene belt. The belt is also great to wear while weight training for back support and it also helps with maintaining good posture.

 Sunset resistance band training. 

Notice anything on my wrists?

As you can see, the good news is that there is plenty you can do at home or outside without needing a gym or relying on public parks to be open! Exercise is vital not only for physical health and wellness but also for mental health!  Exercise releases endorphins and serotonin which are neurotransmitters responsible for feelings of wellbeing, happiness, and preventing and treating depression and anxiety. 

There are so many benefits to exercise and you only need 20 minutes per day.

MEASURING PROGRESS/ SUCCESS
When you start working with a personal trainer, they take before and after measurements.  I encourage you before starting an exercise program (first consult with your primary care provider) to also take your own measurements.  You will be shocked and happily surprised at how much your body can transform in 1 week, 3, weeks,6 weeks etc.  Taking weekly measurements helps you to see results and improvements and motivates you to continue. This scale, for example, give you your weight, body mass index (BMI), % body fat, muscle mass, hydration and bone mass.  For a small investment, I think it's gives you a lot of valuable data to measure your progress and keep you on track. Also, sometimes you may have a stall in weight loss but may still be losing inches.  We all know that muscle weighs more than fat so I recommend to also take circumference measurements with a measuring tape of the abdomen, hips, (and chest, arms and legs optional) so that you can have more evidence of your success and progress.  If you already have a scale you love, you can opt for the hand held BMI and body fat measuring devices such as this one. I use all 3 of these in my practice to get the most information and to track the most transformation.

LOW IMPACT SPORTS
A non-impact sport that is great for anyone with joint or spine issues is swimming.  If you have access to a clean pool or safe open water, take advantage of that and swim.  Swimming is a great workout and also doesn't take long to boost your heart rate and derive health benefits such as improving metabolism and more.  I love my goggles (seen in the left photo below) that I bought online and use them every time I train for the swimming portion of my triathlon.  They provide great protection from the sun and the elements.

Swimming is a great full body sport and easy on the joints!

Let's talk more about cardiovascular exercise.  What additional options do you have? We can't always rely on the outdoors because of problematic weather such as thunder and strong winds which make it unsafe to be outside sometimes.  So we need to have more viable inside options.  You can dance, watch a yoga video, find tai chi, qi gong, zumba, belly dancing or other movement videos on DVD or online and do them daily.

I enjoy using my cycling peddler. I used to keep it under my desk in my office and use it at work! It's compact and stores easily in a closet at home.  The pro of this device is that since there is no computer, I can use it on Shabbat (the Sabbath) but the con is that it is a bit flimsy so in order to make it work, I have to prop it up against something so that it doesn't move.  Here is a demo video that I made for a friend of mine using light hand weights. This item is a must have for the home for upper body workouts! There are heavier, sturdier versions of this device which may be a better buy for most people, like this one. I like to listen to educational videos and lectures while I am working out. It makes the time pass faster.

Demo of peddler with hand weight exercise workout

I also love my little stepper It is very compact and I can do it in my bedroom while watching TV.  Even though it comes with built in resistance bands, I like to alternate with using my hand weights.   For upper body workout, I recommend this pull up bar device is easy to assemble and even easy to pack in a suitcase (been there done that!). You will be surprised at how much you can improve.  In the beginning if you can't do pull ups, just jump up and hold yourself in position to build your upper body strength until you can go up and down.

SELF CARE AT HOME
Getting to physical therapy appointments and other health care sessions can be more tricky now that social distancing measures prevent offices from having people in the waiting room.  Well, the good news is that there are things you can do at home. If you have any herniated discs, for example, I have found that the best therapy for me was ordering this inversion table.  In 2008 when I was 8 months pregnant I had a slip and fall injury and herniated 2 discs in my neck.  The nerve damage was so severe that I could not make a fist with my right hand (and I am right handed). I had to learn to brush my teeth with my left hand.  The inversion table healed me (Thank G-d). It is easy to assemble and the best investment I could have made!

A trick of the trade that Bruce Lee allegedly used on his whole body to tone and exercise his muscles is a TENS machine.  This device helps the muscles to passively contract and relax producing a boost in metabolism and resulting in better muscle tone and definition.  If you have any pain condition it can be used as physical therapy.  I used it when I was training for a body building competition and it seemed to work for me.  I recommend doing two 15 minute cycles on different settings, for example vibration and tapping.  

Working your muscles out in ways that they are not used to can make them sore.  A foam roller allows you to use your own body weight to self massage your tight to sore muscles and helps to bring relief to any discomfort.  

NUTRITION 

They say that 6 pack abs are made in the kitchen, so exercising without eating right won't get you far.  I use these glass meal prep containers to prepare healthy meals.  They are oven and dish washer safe. I love them and have traveled with them.  They are very practical and really a necessity if competing in body building, but also good to take to work or other places to be prepared with good food.  

The following natural supplements are also very helpful and beneficial in fitness training. L carnitine is an amino acid used in the fitness industry for fat burning. Unlike the hundreds of products on the market that promise results, this one actually delivers! When training for competition, I took 3 shots per day.  Now I take 1 shot per day and I add it to my daily morning organic green tea.  I steep 2 green tea bags (anti-oxidant) in 52 oz of boiled water with a pinch of fresh grated ginger (for digestion and circulation). If I don't have fresh ginger then I replace 1 tea bag with a bag of organic ginger tea. I add benefiber 1-2 packs because the Standard American Diet only has 8g of fiber and the recommended daily allowance is 25g per day. I add 1 dropper full of chlorophyll (alkaline pH, detox/cleanse and nutrient rich) and the juice of 1 lemon or lime.  When lemons are 89 cents each and limes are 10 for $1, I go for the limes! This is what I drink every morning and it's delicious!

This is my favorite amino drink that I use during workouts.  I also add a scoop of vitamin C powder.  

If you want a PLAIN protein powder that has no taste which you can add to recipes such as bread, pancakes, or any baked goods or if you are vegetarian or vegan and putting it into your sauces and recipes, this is my recommendation and what we use in my home.

For fruit smoothies, acai bowls, and coffee mixes (as an alternative to milk), I like to blend Sun Warrior Vanilla Protein Powder. It is vegan and kosher and yummy! They also have a delicious mocha flavor.

For chocolate flavor, I use this one.  It is much more expensive but it is much more than just a protein powder.  It has additional ingredients which would be equivalent to taking an additional 2 bottles of supplements, which in my humble opinion, justifies the price.  It's a quality and packet with vital nutrients such as vitamins, minerals, herbs and enzymes.

For those who are burning the candle at both ends, working late hours and not getting enough sleep, adrenal support may be in order.  I am preparing a talk on this topic and will post it to my blog ASAP! It's going to be called: Sugar, Sex, and Salt--what is the common denominator?

Bee pollen is a good source of natural energy and nutrition. It can be added to a smoothie or on oatmeal etc.

CONCLUSION

In life pain is inevitable, but suffering is optional.  We can be triumphant in difficult times despite the extenuating circumstances.  We cannot use the global crisis as an excuse to fall into poor health and wellbeing.  We must do what is within our power to control and that is: what we eat and how we move our bodies!

 One of our patients has lost over 50 lbs during quarantine

 from March to July! Her cholesterol dropped 100 points and her triglycerides dropped 25 points. You can do it too!

If you need help with figuring out what to eat to reach your health and fitness goals, 

please reach out! mibaso.org 

(786)537-0771 M-F EST

Telehealth & mobile services Are Available!

ABOUT THE AUTHOR 

Most of you know me as a health care practitioner (Naturopathic Doctor and Licensed Acupuncture Physician). In Florida, Acupuncturists are primary care providers and we can bill some insurances. What you may not know about me is that I am a certified group fitness* and certified mat pilates* instructor since 2002.  I taught mat pilates at various gyms in Seattle, Washington while attending graduate school and have been a competitive athlete for the last 4 decades.  My love for sports started in elementary school.  I played indoor speed soccer, soft ball, basketball and ping pong competitively in after school tournaments at the Boys & Girls Club and I also performed in ballet, tap and jazz dance recitals.

*Aerobics Instructor, Aerobics & Fitness Association of America                           

*Pilates Instructor, NDETA: A National Fitness Professional Training Association  

Because of my athletic inclination, I was regularly chosen as team captain in PE (physical education) at school and I dominated in hand ball, tetherball, kickball, dodge ball and color war and led our team to victories.  In high school, I competed and lettered in varsity track and field and ran cross-country.  In college and beyond, I took surfing, martial arts and kick-boxing, yoga, African dance and tennis (no credit courses) because I always like to try new things and expand my sports repertoire with new skills that help in my overall athletic performance (now known as cross-training but didn't exist then).  In graduate school, I took up Latin Ballroom dancing, started running half marathons, marathons (even a rollerblading marathon around Lake Washington in the rain!) and ultra-cycling events (inter-state!).

After grad school, I competed in dozens of 5K races (even came in top 3 a couple times) and in a couple of body building competitions (and even got a trophy and a metal).  This coming fall, (unless the events are rescheduled due to the pandemic again), I am scheduled to compete in my first Spartan (mud obstacle) race and my first sprint triathlon.  Now that you have a little taste of my athletic background, you can understand why it is important to me to share with you the methods that I personally use to stay fit regardless of quarantine or no quarantine.