A few months ago, my daughter's teacher shared a story with me. As the teacher was describing how she was running late because she had to make her and her kids lunches that morning, my daughter said something along the lines of , "You should make your lunch at night after dinner. That's what we do. And your kids should make their own lunch because it's their personal responsibility."
Yup. My daughter who is in first grade, said personal responsibility to her teacher.
I was proud of her for many reasons, but mostly astonished that she was actually "listening" to me all those times.
Improve Intestinal Integrity and Optimize Nutrient Absorption
I have written in the past about osteoarthritis and the contribution of metabolic health to joint health. You can read more here and here. You are also familiar with the leaky gut/intestinal permeability as a potential root cause of systemic inflammation and it's contribution to joint health among many other health related conditions.
Although the primary source of healing the gut and improve your joint pain is to eat real food, move your joints through their full range, gentle exercise, and adequate restorative sleep, often supplements are needed to aid recovery.
As I have mentioned before, SUPPLEMENTATION is only to aid in recovery of an already healthy lifestyle. If you suspect you have leaky gut, you can ask to be tested as described here.
You have worked hard to change your lifestyle by Eat Well, Move Well, Sleep Well and Soar On. Are you looking for something to support you as you get older to keep metabolically healthy, have optimal hormonal support, and brain health? Health of these systems will help to keep your detoxifications systems running, your inflammatory system operation normal, and well all things important to your body including your muscle and joints.
A SUPPLEMENT as defined by Wikipedia is:
"something that completes or enhances something else when added to it"
A good supplement is appropriate when it enhances the body's function ADDED to an already healthy lifestyle. It is NOT a replacement nor back up plan for poor lifestyle choices. This is why I DO NOT promote supplements until lifestyle habits have been adjusted for my clients and/or patients. Not before then. Only AFTER lifestyle modifications have become habit. Some folks can do this on their own, some need assistance. If you have already made adjustments to your lifestyle and think supplemental support would be helpful, then this is the blog is for YOU!
This past week I gave a talk to a small group of high school students in an elective class on nutrition. Relating to teenagers is not my specialty, especially since I was so shy during high school. Yet, with some advice from a dear friend on how to relate to teenagers by talking about how eating real food would allow you to "take a selfie without a filter" or "go to prom looking great" or "kick ass on that math test" or "improve your ability to compete against your schools rival" it actually went....um...ok?
It's hard to read these kids. One fell asleep. A couple watched me. A few did homework. I rallied, and engaged them enough with a few activities,....I think.
In the end, I think I made them more aware. I focussed on why the SIMPLE choice is always the best and that packages are tricky. We focussed alot on sugar as well which is why the photo above. Yes, I purchased those things to make a point about how our food is often loaded with added sugar, and if it doesn't have added sugar, it is made with chemicals.
It's finally here….the ONE and only recipe you can’t live without.
I am sharing it here exclusively for YOU.
Now, before you get too excited, I am going to give you a dose of honesty.
It is NOT a recipe for brownies (paleo or not) nor ice cream nor some alternative version of your favorite pasta dish (you would only be disappointed with anyways since you didn’t want to give up gluten in the first place until I suggested you should give it a try). It is NOT a free pass to throw all caution to the wind and just “enjoy” life frivolously eating candy bars and drinking alcohol because you can. Technically, it isn’t really a complete recipe, only partial.
Warning: This blog has profaninty. I have held onto this blog for some time...clearly since summer at least. Why share now? I am not sure exactly, but the new year seems as good a time as any especially as many make resolutions. I also would like to be clear that I do believe many things have value in this world including those things that are marketed to women and especially mothers. My primary issue is that if we don't do any personal exploration to fully understand ourselves and our tendencies then we end up booby trapping ourselves. And who has time for that while raising a family????
Mothers, it’s time to stop.
The only reason I am targeting you, another mother, is because I am one.
This past weekend, I was at the beach with some family. A family member asked, “You look great. Do you CrossFit all the time?”
“Does working out 2-3 times a week count as ‘all the time’?” I asked.
Traditional: (adj) existing in or as part of a tradition; long established. Produced, done or used in accordance with tradition; Habitually done, used or found (Wikipedia)
The Holiday Season is upon us. Thanksgiving and Christmas are just around the corner. It can be challenging for you if you are just starting a new healthy lifestyle that might conflict with what is served for a family gathering.
The other day a colleague of mine said that what I ask patient’s to do from a nutrition standpoint is anti-traditional foods. The main culprit here is of course gluten related food items. One that specifically comes to mind is a traditional Italian dish of pasta. However, it could be related to legumes, or grains or dairy depending on your ethnic heritage.
This is a topic near and dear to my heart. I have been hesitant to share this condition because it honestly scared me to death when I first learned about it. In time, not only have I healed, but the more I understand the condition the more empowered I become to prevent it from coming back.
This is a lengthy research report, so bear with me as the details are important. I will describe the condition leaky gut (or increased intestinal permeability), how it is linked to your immune system, why it matters, causes and solutions.
***You have been warned***
Leaky gut is more specifically described as increased intestinal permeability. It is a descriptive term related to the small intestines having a reduced barrier function. This condition is not a diagnosis alone, but has been linked to many illness and symptomology.
Consider this blog a “book report” of sorts. As I have continued my learning journey in all things health and wellness, including nutrition, I have become more aware of the struggles of fellow parents in raising healthy children.
I recently participated in a webinar given by Dina Rose, PhD. Dr. Rose’s experience as a sociologist, parent educator and feeding expert was enlightening for me as someone trying to help coach patients and other parents to make lifestyle changes.
I want to bring together a synopsis of her book, It’s not About the Broccoli, to help other parents help transition their family to eating healthy foods. It’s an important step. You may not think you or your children are sick, but if you stop for a moment to look at the food you eat, you inherently know it isn’t the best. If it isn’t the best, then what does that make it? Is it promoting health?
Now that you know what detoxification is, how it works and the potential benefits based on SOAR principles, let’s talk about how to put this into action and what you should expect.
When I started SOAR, I wanted to identify myself with a word that encompasses what I do. Given my allopathic training in physical therapy and bioengineering and my personal experiences, alternative training in Holistic Nutrition and coaching, what word encompasses all of that? I thought Integrative Physical Therapist was a good start.
Integration has many meanings in the world of sociology, economy, mathematics, electronics, and even genetics. Here are some subsets of the definition, “unification” “entering an agreement in order to enhance cooperation”, “computing areas together”, “assembling large and complicated systems from less-complicated units” and “bringing different races together.” I like that. Integration is bringing the allopathic and alternative healthcare ideas TOGETHER.
In bringing them together, where does that put you, the patient?
I am my own worst enemy…I booby trapped myself.
Booby trap is defined in the Webster dictionary as “any scheme or device for tricking a person unawares.” I spoke about this in a blog related to my frustration to the booby traps related to food. I spent most of the blog blaming others for the junk food booby trapping…like grocery stores (putting candy in the checkout line, healthy food at the entry), food companies (marketing things as healthy that really aren’t), and even the poor children’s sports leagues (providing junk food at games).
One day, I realized that those aren’t booby traps anymore because I am no longer “unawares.” And hopefully you aren’t either!
And then I booby trapped myself! How could that be?
Let me explain…
Since our transition to paleo-whole foods inspired living, the only thing I have truly missed is a few Mexican themed meals, like Chicken Tortilla Soup. So over the past two years I have been trying different recipes and modifying for our family taste buds. So our recipe evolves every time. This last recipe was a winner. Be warned that I make recipes in bulk for my family of five and I always want leftovers!!! ****your largest pot will be FULL when you are done****
Many of you already know about my lazy tendencies (I had listed 20 of them before here). Turns out, I am lazy about Halloween too. The cool thing is that my inadvertent laziness turned into something pretty awesome.
Here is the interview from the Katie Coombs show Uncommon Sense. I am primarily in Segment 7 and 8. I wonder how many "ums" I actually said?
Hopefully this sparks questions for you. Please share and ask. I would love to hear your thoughts.
Special thank you to Katie Coombs for the opportunity.
This is my quick go to homemade turkey jerky. It isn't the BEST source, but I find that the ingredients are better than most other jerky out there. We use this for travel or days when meal prep is difficult.
We all have those days. You know the day when you “wake up on the wrong side of the bed” even though you are sleeping in the same spot you have been for ages?
You just feel that everything is just a bit off and you can’t put your finger on it?
And then it happens….things really start to fall apart.
For me it was today. My firstborn is now sick and can’t go to school. Yet, today was the day I finally got to take my friend up on her birthday gift of a massage I wanted to enjoy. And then the neighbor calls angry that we put in a fence to keep our dogs from bothering other homeowners. And then my daughter tries lying as a strategy to get out of soccer practice.
Upcoming Speaking Events:
September 26, 2015 5-7:00 PM
with Katie Coombs
107.3 FM local
Available to listen after at
October 7, 2015 7:00-7:15 PM
"Inflammation: Two Sides of a Coin"
Active Physical Therapy Clinic
3594 W Plumb Lane
December 1, 2015 5:30-7:30PM
Kaiser Health and Wellness Symposium
Webinar for rehabilitation physical therapy specialists
I have many fond memories of my grandparents. What I remember the most is my grandfather's affinity to sweets. I have vivid memories of playing in their backyard in San Jose and picking fresh blackberries and raspberries off the bush. I never waited to wash them before I ate them, because even then I had little patience.
Another sweet treat my grandfather would have is a grapefruit cut in half with a dash of maple syrup. At the time, the tartness of the grapefruit simply made me pucker my lips, despite the maple syrup. Yet somehow, since transitioning to whole foods-paleo inspired, I have revisited this little trick, and guess what?.....I love it.
I use it as a refreshing lateral shift maneuver when my sweet tooth strikes.
Oxymoron (noun): a figure of speech in which opposite or contradictory ideas or terms are combined (Webster dictionary)
I had intended this blog to be entirely about the health benefits of pure water and hydration, but like nearly all my posts, there is always a flipside. So I want to review the concept of the figurative oxymoron of when something healthy for you, like water, can actually become unhealthy and vice versa.
If you happen to follow my blog regularly, you have seen my tag line of “Eat well. Move well. Sleep well. Soar on.” The first three principles are self-explanatory mostly, but the fourth tends to have the most flexibility. For me, Thrive on means purpose and connection. These are the four principles I try to live by daily in order to maintain my health and wellness.
However, sometimes I get off track. It happens. Life happens. I forget. How did it happen?
As most of you know, my family and I try to live a whole foods lifestyle. In part of living this lifestyle, we have been trying to raise and grow some of our own food in the city (or just outside of the city of Reno, NV).
I must say, it has been a learning experience and I have a new found respect for the wholesome organic and non-GMO food that I purchase.
I have heard through the grapevine that is has been said about me:
“Carolyn is not lazy.”
Well, I want you all to know, that actually….I am lazy.
Lazy (adj): 1. Not eager or willing to work or exert oneself; indolent; slothful. 2. Slow and heavy; sluggish 3. Tending to cause laziness.
Yes. That sounds like me.
Here are my top 20 reasons why I am lazy. Can’t believe how easy it was to identify 20 reasons why I am lazy. It’s a little sad actually.
A few years ago, my husband and I were traveling via Southwest. You know that magazine on the airplane? Well, I have a crazy story. We got some very useful and life changing information from that magazine. I know, I can’t believe it either.
Dr Carolyn Dolan DPT, Cert MDT, MSHN
Where physical therapy, nutrition and lifestyle meet, because how you live your life determines whether or not you soar. Inspiring action with information so you can reduce pain, optimize healing and improve function naturally during recovery from injury, surgery or painful condition. This is a website for the open-minded; obstinate need not apply.