OMBE Center

From the Desk of Dr. S. Erik Vose…

I don’t know about you, but I have really been enjoying watching the Winter Olympics this past couple of weeks. Seeing athletes compete at the highest level of amazing sports that we are not usually exposed to and being able to witness the culmination of years of hope, sweat and dreams is a very unique opportunity filled with plenty of drama and excitement. Of course there are some sports that each of us identify with more than others. Personally, I really enjoy the snowboardcross, short track ice skating, ski jumping and aerials… and that is probably because, at some point in my life, these would be the events that I would aspire to compete in. It is easy to think to yourself “yeah, it would be great to be in the Olympics someday” but to actually be able to even put yourself in the position to get to the Olympics takes something that most of us don’t have. Needless to say, I have great respect for the athletes at the Olympic games because of their dedication to training, their endurance, power, agility, creativity and talent.

I probably watch these games with a slightly different mindset than most people due to the profession I am in. Some of the stresses that are put on the body in events such as the downhill mogul ski races and ice hockey are pretty obvious to everyone, but I can’t help but to watch something like speedskating and think to myself how incredibly taxing that motion must be to the muscles of the lower back with the skater forward flexed to almost 90 degrees. Or how the shoulders of the biathletes must be so incredibly conditioned to be able to work that intensely for such a long period of time and then remain so steady as to shoot a rifle accurately. And then of course there are the wipe-outs, those terrible moments where something goes wrong and it seems as though it would be a miracle if the person were to even be able to get up.

I have often found myself hoping that all of these athletes have someone who does what I do to help them through all of the trials and tribulations of being an Olympian, regardless whether it would be to help prime their bodies to perform their best, to prevent injuries from hours and hours of training, or to correct conditions that develop from all of the training. Or in the worse cases, help these athletes rehabilitate injuries suffered from falls and mishaps. And then I remind myself that these are the elite, of course they must have a whole team of people looking after their mind and bodies because, at that level, if you didn’t, you would be at a distinct disadvantage.

It is that team approach that makes such a difference when treating conditions of not only elite athletes, but the rest of us as well. Knowing that there is a group of like-minded healthcare professionals communicating for the common good of an individual has proven again and again to be very efficient, not to mention comforting for the patient.

So even though my days of being an Olympic athlete have probably passed, I will still take comfort in the fact that I have a team of practitioners looking after me and if the Skip of the US Curling team calls me up and wants me to give it a try, I just may do that… but I am bringing the rest of OMBE with me!

Biography

Erik S. Vose D.C., Doctor of Chiropractic

Erik Vose is a Board Certified Chiropractor in Massachusetts. He holds a Doctorate of Chiropractic from Palmer College of Chiropractic West in California and a Bachelor of Arts in Kinesiology and Applied Physiology from the University of Colorado. After earning his doctorate degree, Erik received two years of additional chiropractic and sports therapy training in Walnut Creek, CA. Erik is a member of the Massachusetts Chiropractic Society and the American Chiropractic Association.

Dr. Vose treats patients for a range of conditions from sports injuries to chronic pain by focusing on the entire musculoskeletal system. Erik combines soft tissue therapy with ultrasound, electric stimulation, stretching, and chiropractic adjustments. He is proficient in the diagnosis and treatment of extremity injuries as well as those associated with the spine. Erik develops comprehensive treatment plans that focus on both alleviating symptoms and helping his patients achieve optimal strength and well-being.

You’ve heard the news before-acupuncture is good for chronic pain. You may have heard it on TV, read a research summary, or overheard your Aunt Mary swear by acupuncture for her swollen knees. On average, patients ask their physicians about the effectiveness of acupuncture for conditions such as chronic pain seven times a day. They want to know whether acupuncture is effective for chronic pain conditions such as bursitis, tendonitis, or arthirtis. The suffix -itis simply means inflammation. Inflammation causes pain, swelling, point tenderness, and that good-old-fashioned hot sensation deep in your joints. OUCH! The burning (literally) question is: Why is acupuncture effective for so many inflammatory conditions?

Acupuncture is effective for inflammatory conditions such as rheumatoid arthritis and knee osteoarthritis because it helps maintain homeostasis. Homeostasis is the body’s ability to constantly adapt to its environment and maintain equilibrium. Acupuncture regulates the underlying physiological processes of the body. Occasionally, your body isn’t able to maintain that balance or your body is under too much stress (too much pavement pounding, snow shoveling, or texting). This is when acupuncture can be a powerful catalyst to assist your own body’s healing mechanism to beat that inflammation. The next time you feel that burning sensation in your elbow, knees or toes, think of acupuncture first! Here are the top 10 orthopedic reasons to try acupuncture:

Top 10 Orthopedic Reasons to Try Acupuncture

1. Achilles Tendonitis

10. Shin Splints

Jessica L. Molleur, Lic.Ac., DNBAO
Licensed Acupuncturist

Jessica L. Molleur is a licensed acupuncturist, herbalist and massage therapist in Massachusetts and California. She holds a Masters of Science in Traditional Chinese Medicine from the American College of Traditional Chinese Medicine in San Francisco, CA. Her training also includes a Bachelor of Science in Exercise Physiology from the University of California at Davis, CA. Jessica first became interested in acupuncture as a soccer player searching for an alternative to knee surgery.

She is a National Diplomate of Acupuncture, Oriental Medicine and Chinese Herbology through the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM). Following her acupuncture licensure, she became a Diplomate of Acupuncture Orthopedics. This orthopedic specialty certification is held by fewer than 300 acupuncturists in the United States. Areas of specialty include women’s health, infertility, pediatrics, and sports medicine.

From the desk of Kristen Lutz, LMT, MS…

WARNING! Your job should come with a warning label. That’s right, I said it. Wouldn’t it be great if someone told you there is a very good chance your body’s health, comfort and productivity may suffer at the hands of your job? Did that thought ever even cross your mind? Well, if it didn’t, do not feel badly. I never really thought about it either…until I went to massage therapy school.

Now I often label myself as the ‘forever student’. I am a dork and I’ll admit it. I love school. I like being the sponge that soaks up knowledge and applies the information to the work I do with my clients. With that said, I’ve spent my fair share of time in lecture halls and labs prior to going to massage therapy school. I was a student of exercise physiology which included working in various clinical settings. Each clinical setting came with its own set of physical demands. Yet, no one ever taught me how to take care of myself so that I could have longevity in my career of choice. Now, maybe this is something that I should have figured out on my own, but I didn’t. And I’m going to venture to say that you are also in the same boat that I was in.

Let’s jump back to massage therapy school. I had no idea that they would place so much emphasis on the importance of good body mechanics and proper self-care. But it makes sense. It was the backbone (pardon the pun) of my learning experience and I’ve been thinking a lot about it lately. Why don’t other schools give their students the tools to take better care of their bodies so they can be more productive and decrease their risk of injury? That thought inspired me to dedicate my blogging over the next few months to address what I am calling “Occupational Hazards 101”. Each entry will feature a different job or occupation. I will address the risks (hazards) associated with the job function and provide some solutions (remedies) and self-care ideas. My hope is to help increase your awareness of how you move your body relative to your job responsibilities each day. In doing so, you can work toward preventing discomfort and ward off injuries so that you have more time for the fun things in life!

I am open to requests! If you’d like to have your job featured, please send me an email at kristenwlutz@gmail.com.

Featured Job: The Desk Job. Whether your job is to lend IT support or answer the phones, sitting at a desk all day can create poor postural habits. There are some things that are within your control to change at work, while others are just going to be there no matter what. Either way, here are some ideas to help bring you closer to occupational bliss…or something like that.

The Hazard: Repetitious static work is very fatiguing on your upper body as well as your eyes.
The Remedy: Take a short break (3 to 5 minutes) from sitting or working at a computer every 20 to 40 minutes. The short break doesn’t mean you have to stop doing your job. Find other tasks you can do like send a fax, get up to file some papers or go speak directly with a coworker instead of sending an email.
The Self Care: When you do stand up, do so with a purpose! As you stand up imagine yourself lengthening your body into a perfect vertical rubber band. While feeling grounded at your feet, imagine your muscles elongating from your feet, up through your legs, into your hips, spine and eventually through your neck and head. If you can, raise your arms out to your sides with palms facing up. Bring them together up and over your head as you look up towards the ceiling. Take a nice deep breath in. As you exhale, draw your arms back down along your side.

The Hazard: Sitting in one position or leaning on your arms for long periods of time can interfere with circulation, make your joints and muscles stiff, and lead to fatigue.
The Remedy: Change positions periodically. Fidgeting at work isn’t necessarily a bad thing. Elementary schools across the country will take class breaks to let the kids get up and move around. While, I’d love to see you break out some jumping jacks or the tree pose in the middle of your office, just small movements will do.
The Self-Care: Take this opportunity to drink a few sips of water. No water at your desk? Plan to bring your own refillable bottle of water each day. Use that trip to fill it up another reason to get up and move your body.

The Hazard: Straining your neck and back while at the computer. Before you know it, you find that your back is rounded, shoulders are rolled forward and your head is in a forward position.
The Remedy: Maintain a comfortable viewing distance from your screen (about 18 to 30 inches) at a level where your screen is perpendicular to your line of site. Be sure your head and neck are in a neutral posture when you are checking this. Having difficulty seeing what’s on your screen from that distance? Maybe it’s time to schedule an appointment with your eye doctor.
The Self-Care: While sitting, think about lifting the top of your head to the ceiling. To help you do this, you can image someone has tethered a string to the top of your head and they are gently pulling the string upward. Follow that line of movement while keeping your chin parallel to the floor. You can also think about lifting your chest up 1 inch versus trying to “sit up straight”. Oftentimes, that leads to over-arching your low back and causing more discomfort. Without tipping your head in any direction, pull your chin and head straight back. You will feel a stretch in the back of your neck. Relax your chin back forward to a neutral position. Repeat 8 to 12 times.

The Hazard: Straining your neck and back while on the phone.
The Remedy: If a headset or earpiece is not in your near future and you find yourself having to hold a phone to one shoulder or the other, at least switch sides after each call…share the love. We all tend to have one side that we favor using – whether it is to hold a bag or support a phone. Try switching it up to share the responsibility.
The Self-Care: Begin with your head and neck in a neutral position. With your right hand, pull your head so that you are bringing your right ear closer to your right shoulder. It is not so important that you touch your ear to your shoulder as it is important you feel a comfortable stretch between your left ear and left shoulder. Think about keeping your left shoulder completely still. You want to create a nice long line and stretch between that left shoulder and ear. Hold the stretch for 30 seconds. Repeat to the opposite side. Take notice if one side is tighter than the other and give an extra stretch to the tighter side.

The Hazard: Improper arm positioning when using a keyboard, mouse or other desk items.
The Remedy: Position your keyboard at elbow height, keep your wrists straight while typing. You want your forearm and upper arm to create a 90-degree angle. Remember, if you have to raise your chair to do this, make sure your feet are still supported by the ground or a footrest. When seated, your hips should be slightly higher than your knees. Having a keyboard and/or mouse too far away can cause additional stress on the shoulders, elbows, forearms and wrists.
The Self-Care: Perform each stretch to one arm at a time. With your left elbow bent and palm facing the ceiling, rest your right hand over the fingers of your left hand (leaving the left thumb alone for now). Slowly push against the fingers of your left hand so that the top of your left hand is being drawn toward the top of your left forearm. This movement should be slow. Stop when you feel a comfortable stretch in your forearm. Hold for 30 seconds. While maintaining the stretch, start to extend your left arm out until your arm is straight out in front of you and that elbow is no longer bent. Hold for 30 seconds. Repeat to the same arm, only this time, focus on stretching your left thumb. Repeat all of that to your right arm.

BIOGRAPHY

Kristen Lutz, a Nationally Certified Licensed Massage Therapist, is a graduate of Cortiva Institute - Boston (formerly Muscular Therapy Institute) in Watertown, MA. As a member of the American Massage Therapy Association (AMTA) and Cambridge Who’s Who Among Executives, Professionals and Entrepreneurs, her work is centered upon supporting clients in achieving optimal health and well being through listening and understanding individual needs . She integrates various massage techniques into each personalized session. These techniques include Swedish (relaxation), deep tissue, sports massage, neuromuscular (trigger point) therapy and myofascial release along with stretching, range of motion and breath work.

Clients benefit from Kristen’s approach that each client is unique and no one treatment is alike. This customized approach leads to a more effective treatment. Kristen, a New England native, has been living in Boston for the past six years. She graduated with a B.S. in Exercise and Sport Sciences from Colby-Sawyer College in New London, NH while playing collegiate women’s volleyball. She continued with her education and graduated with a M.S. in Clinical Exercise Physiology from Northeastern University in Boston, MA and has worked in the health and wellness field as an exercise physiologist.

This month, our chiropractor, Dr. Erik Vose, took time out of his busy schedule at OMBE Boston to sit down with Sylvia Guo and discuss his chiropractic care philosophy, patient care experience, and dispel some of the common myths about chiropractic medicine.

Q: First off I’d like to thank you, Erik, for taking time out of your tight schedule to do this interview. Let’s first learn a little bit about you – what is your background and educational training?

A: I’m from Newburyport originally and started my undergraduate studies in engineering here in Boston. Eventually, I transferred to the University of Colorado and got a Bachelor’s degree in Kinesiology and Applied Physiology because I was interested in studying the mechanics and movement of the body. Finally, I went to California to attend one of the fourteen chiropractic schools in the US.

Q: So would you tell me what interested you about chiropractic medicine originally?

A: I’ve always been interested in the human body - and that’s why I majored in Kinesiology and Applied Physiology in college. When I first heard about chiropractic medicine, I didn’t have any first-hand experience with it was fairly curious. Eventually, I learned that chiropractic medicine deals with the muscles, bones, and nerves of the body as well as being closely linked to kinesiology. What I found to be even more interesting was the idea inherent in chiropractic medicine in that the body can heal itself without drugs or surgery.

Q: How long have you been practicing?

A: This is my fourth year practicing.

Q: Many people are confused by chiropractic medicine. Could you please describe briefly the treatment philosophy and practice in your own words?

A: Chiropractors look at the whole body, the musculoskeletal system, and focus on the specific problems. For instance, I examine how the whole body is functioning-including the muscles, skeletal and nervous system of the body- and look for musculoskeletal imbalances. I also give my patients home exercises, such as stretching and strengthening exercises to help them recover from injuries.

Q: What sets your treatment apart from other chiropractors in the same field?

A: Most practitioners practice adjustment treatment – they introduce movement into a stuck or immobile joint. I use this strategy as well, but I focus a lot more on the musculoskeletal system and the muscles of the body, because they control the joints. This way I won’t miss the connections within the whole system. Many practitioners focus only on the spine, while I work on all the joints of the body. I also spend one hour with my patients during follow-up sessions-generally unusual for other chiropractors. I also use high-tech devices like ultrasound and electric stimulation.

Q: Why did you choose OMBE? What’s so special about OMBE that you think it’s a good choice for patients?

A: I met Laura Foresta, the nutritional counselor and dietitian of OMBE and was introduced to OMBE. I like the integrative concept of OMBE. There are a lot of different modalities and practitioners working in the office, so I can always reach out to others if there’s something I cannot do. The Copley Square location is great and the general ambience is peaceful and healing.

Q: It seems like more and more people are either going to a chiropractor or are considering trying one. What is it that attracts so many people to chiropractic care?

A: Now, more and more people have realized that being proactive about healthcare is beneficial. Instead of waiting to be healed, people seek treatments for maximum health. Besides, chiropractic care is very cost-effective; much less expensive than certain surgeries or in-patient care. Many corporations have included chiropractic into their healthcare options for employees as an effective way to keep people from getting sick and losing work productivity.

Q: Is chiropractic treatment for everyone? Or is it more appropriate for a certain segment of patients?

A: Guess who are the most appropriate patients for Chiropractic?

Q: People in their 40s to 60s?

A: Actually newborns! Especially after a difficult, prolonged, or complicate labor and delivery. They respond so well because most of their musculoskeletal system is naturally balanced at the beginning of their lives unlike us adults. In general, I’ve treated kids as young as 12-months old and patients in their nineties. Basically, chiropractic care can benefit everyone, but I use different treatment plans according to different patterns that patients present and their specific condition.

Q: What are the most common issues that you’ve treated?

A: One common issue is trauma-related, so patients recovering from surgeries or accidents; another group of people I treat frequently are athletes of all levels. Weekend warriors to serious competitors alike-usually their musculoskeletal imbalance or some unresolved chronic issue comes up once they start training or change their activity level.

Q: What about people like myself who sit in their office from 9-5? Do they develop problems?

A: Yes, they do! The human body isn’t meant to sit for such long hours. So for office workers, I take a look at their desk and computer set-up, suggest that they take breaks, move around a little bit, and stretch their bodies every half an hour.

Q: How long does it take to get satisfactory results with chiropractic care?

A: It really depends. Some treatment effects might last for a whole year; while on average, patients can feel a difference after 4 to 6 sessions. My goal is to provide a treatment that is as effective as possible so my patients can get back to doing what they enjoy.

Q: What part of your job do you enjoy the most?

A: Well, of course I love it when a patient leaves my office feeling a lot better and experiences the long-term benefits of chiropractic. This is a very rewarding experience when I know my patients are well on their way to health, and I can help them live their lives the way they want to.

Q: Sounds great! And did you know that you’ve received a lot of great reviews online, on Citysearch and OMBE’s website?

A: I’m aware of a couple. They’re encouraging.

Q: Thank you for your time Erik! Finally could you please share some of the success stories of your patients?

A: Of course. I have several patients who had problems for years and weren’t healed by other treatments and they came to me and improved. Their experiences really turned into remarkable stories. One woman has had headaches every day for almost ten years. She’s gone through several treatments, has had numerous tests, all showing negative results, and has taken many different medications. Then she came to me. I found that the joints in her neck didn’t move well and muscles controlling these joints were very tight. After a few treatments her headaches are gone.

Q: Wow.

A: Another patient sprained her ankle eight or nine years ago. She saw several physicians because the pain still was bothering her. I noticed that the soft tissues around her joint were mislaid, and the bones were not in the right place. I adjusted the joints and her pain disappeared.

Q: That’s wonderful! Thanks again, Erik. I hope more people can benefit from chiropractic care and the time you take with your patients!

From the desk of Sharon Barry…

So, it’s February and for those of you who live for holidays, Hallmark is thrilled to help you celebrate one of their biggest card selling days of the year (besides my birthday, of course). Every February I get into this crazy mode, trying to figure out “hmmm, what can I get my darling, little love bug THIS year to really blow his mind?? Really, I just HAVE to knock his socks off with this one!” Then I realize that I’ve been single like 5 plus years (hey, it’s not MY fault, look at the state of affairs of the few single men out there!) and the only person I have to really impress on V-day is my 17 year-old cat (I know, it‘s heartbreaking, I guess I‘m like the crazy old cat lady). And sadly, she’s so fussy and nonchalant, I can rack my brain all year long and she’ll never be satisfied with whatever I get her. Honestly, catnip and cheese just aren’t enough these days she’s so feisty! So, if you have a love that’s like my cat (but hopefully, less furry, about twenty times her size and a little more open to 2-sided conversations than this one is), you probably have a difficult time finding the perfect gift as well.

My first suggestion is, forget Hallmark (unless you buy their recycled cards, of course). Why spend up to $5 on a card that your partner is either going to laugh or tear up or cringe at for about, say 12 seconds (depending upon their IQ and reading level) when you can really show how much you love them by making a homemade card? My nieces are amazing at these; I still have a massive banner-like card from my youngest on my refrigerator. So, go green like OMBE Center for Valentine’s because who in their right mind EVER throws away a homemade card??

Next, visit OMBE’s website (well, technically if you’re reading this you’re already here) and check out our list of services. Dr. Erik Vose, our amazing chiropractor can “crack” your love up if you’re lacking in the humor department or need an adjustment. Jessica Molleur, acupuncturist extraordinaire, can put you both on “pins and needles” and guide you into a state of bliss close to what Rachael Lappen, our lovely yoga teacher here can give you. Though personally, I imagine that if I did have a boyfriend, he would work so hard all the time (someone has to right?) that he would constantly be whining about how tight his neck, shoulders and back were all the time so I would want to get THAT bad behavior to stop pronto and get him a gift certificate to see the oh-so-talented-hands of Kristen Lutz, massage therapist of the year. Actually, I must admit, I’m a little on the sadistic side so I’d probably enroll him in a 6-week mat class with the BEST Pilates trainer in town, Lisa Grodsky, and have a little chat with her about torturing him throughout the series.

Or, if none of those options appeal to you (you should break up with your significant other and just hang out with my cat since you’re being rather difficult), I’m offering a special for the month of February where I will teach you and your loved one the basic art of Thai yoga massage. Both the giver and receiver of Thai yoga enjoy the benefit of stretching, relaxation and overall health. Thai yoga is called the “lazy man’s yoga” (so it’s probably right up your lover’s alley) and the receiver’s body is put into different stretches and yoga poses while the giver uses his/her fingers, palms and feet to massage. Neither of you have to be flexible and it’s a great form of massage that can be easily learned and practiced at home. The sessions are catered to both of your bodies’ needs and can be light and fun or serious and relaxing…or a combination of all. These private partner sessions are only available until the end of February and are 55 minutes in length. For more information, give OMBE a call.

Happy Valentine’s month to all you lovers out there. I’m going to go eat an entire box of heart-shaped chocolates (and I don’t even LIKE chocolate) to ease my loneliness and then go see the sweetest, most nurturing nutritionist ever, Laura Foresta, who will get my brain functioning as normally as possible again!

Sharon Barry, CPI
Certified Pilates Instructor, Thai Yoga Massage and Reiki Practitioner

Sharon Barry began her Pilates training as a dancer in college 17 years ago. In 1996, she received her Bachelor’s of Fine Arts in Dance Performance and Choreography from Arizona State University and has been a certified Pilates trainer since 1997 through the PhysicalMind Institute. Additionally, Sharon was a professional choreographer and dancer, trainer and performer with the San Francisco School of Circus Arts where she taught Pilates, flying and static trapeze, teeterboard, trampolining, and acrobatics. In 2002, she received her First Degree Reiki certification and in 2008 she completed her Thai Yoga Massage certification.

In addition to teaching Pilates classes and private sessions, Sharon combines her training in Reiki and Thai Yoga massage with her clients. Over the past 12 years, Sharon has trained professional dancers, circus performers, gymnasts, golf professionals, marathon runners, and triathletes. She has coaxed bodies through injury rehabilitation as well as helping clients improve athletic performance. Throughout her career as a Pilates instructor, Sharon has enjoyed working in conjunction with physicians, chiropractors, orthopedic surgeons, acupuncturists, and physical therapists.

From the desk of Rachael Lappen, RYT…

As we approach the end of January, has anyone else but me had enough of the winter chill? Living in New England my whole life, I would have thought I’d have gotten used to it by now. The truth is that I dread the freeze every year. We often associate winter with a time of hibernation and slowing down as well. So, as I was asking myself what brings me comfort in the chilly months, the resounding answer was… HEAT! Ok, so a hot chocolate on occasion is nice, but what about an easy, all-natural, do-it-yourself, feel-good remedy… YOGA!

Doing a lot of moving right off the bat might be a shock to the system, but it is a great way to balance a typical winter routine. So why not ease yourself in by holding some heat-building Yoga poses for 5 to 10 long breaths each to wake up your bones and muscles. Try this one to warm your shoulders, your thighs, and your heart!

Utkatasana—Chair Pose
Start in a standing position with your feet together. Lift your arms to the sky with your palms facing each other and draw your shoulder blades down your back. As if you were sitting into a chair behind you, squeeze your inner thighs together, bend your knees so that they stack over your ankles, and send your hip bones towards the back of the room. Drop your tailbone down as you lift your chest up and open, lengthening your spine. Most importantly, don’t forget to breathe! Long, steady breaths in and out of the nose will help to calm your nervous system, deepen your pose, and turn up the heat.

Want to learn more? Join me here in the studio for a group class on Thursdays for Foundation Yoga at 6:30pm-7:30pm or Yoga for Runners at 7:30 pm-8:30 pm or Fridays for Vinyasa Flow at 7 am-8 am. Or, schedule a private session to learn how to stay warm during the winter months. Class size is limited to 6 so sign up now to reserve your spot. First time students drop in for only $10! Or, purchase a 3-class pack for $54, a 6-class pack or $96, or a single drop-in for $20. Check out our current class schedule at http://www.ombecenter.com/classes or contact us at info@ombecenter.com for more information.

Rachael Lappen, Yoga and Wellness Instructor, RYT
Rachael, a lifelong fitness and wellness enthusiast and former competitive swimmer with a degree in Biology from Clark University, has been practicing and studying Yoga for the past seven years and teaching for the last two. From her first moments on the Yoga mat, she was instantly drawn to the balance of dynamic and meditative movement of energy and the constant evolution of body and mind. She has completed Level 1 and Level 2 Power Vinyasa Teacher Training with Baron Baptiste, and is a Registered Yoga Teacher at the 200 hour level through Yoga Alliance and a Certified Baptiste Power Vinyasa Yoga Teacher.

Rachael currently teaches Power and Vinyasa-based Yoga classes to students of all levels and ages. She is a member of the Assistant Team at the Baptiste Power Yoga Institute in Cambridge and Brookline, and enjoys teaching in community service venues. Additionally, Rachael continually enriches her professional training and personal journey through workshops with some of the best-known Yogis in the field.

Rachael’s classes are accessible to all students, emphasizing proper alignment through modifications. She encourages students to connect to movement with awareness of breath, a light heart, and to be open to new possibilities. Rachael incorporates her yoga practice into all aspects of her life and is endlessly grateful to all of her teachers and mentors. She is honored to share her passion with her students, encouraging them to cultivate their personal authenticity as well as physical health.

From the desk of Jessica L. Molleur, Lic.Ac., DNBAO….

Instead of resolving to “eat right” this year to lose weight, consider choosing a diet that’s right for your immune system. That’s right-your diet can have a profound impact on your immune system, energy levels, and how efficiently your body functions. The right diet can help your body reduce inflammation, cope with stress, survive cold and flu season, and be an important therapeutic for athletic training. Some of my patients swear that their everyday aches and pains seems to calm down when they stay away from white sugar and flour while others notice a reduction in allergy symptoms throughout the year. The following recommendations are based on the idea that the 1,000+ meals you eat each year can be a powerful form of preventative medicine giving your immune system the power to survive the winter!

1. Choose an Empowering Fat: Not only does good fat (fats high in omega-3 fatty acids) help keep you energized but they also play an important role in reducing inflammation. Try items like olive oil, flaxseeds, nuts, or avocados.

2. Eat Fish: Fish contain a high concentration of those good-old omega-3 fatty acids. Did your mother make you drink cold live oil? Well, she was onto something. Try cold water fish (salmon, herring, mackerel, cod) or a pharmaceutical grade fish oil supplement. Remember that not all fish oils are made equal. Choose one that tests for heavy metals (you will see the words molecularly distilled) and don’t settle for anything less.

3. Say No to Trans Fats: Limit or avoid foods made with vegetable shortening, margarine, hydrogenated or partially hydrogenated oils. Trans Fats and hydrogenated oils are used to increase the shelf life of foods. However, because they are in a modified state they no longer function like a normal fatty acid and disrupt the normal cellular activities within the body. Most notably, they disrupt normal cellular metabolic processes and have been linked to heart disease, insulin resistance, and diabetes.

4. Eat Foods of Color: Your carbohydrate choices should look like a rainbow. Foods with heavy pigmentation contain all sorts of antioxidants that scavenge for free radicals in the body. Collard greens, blueberries, acorn squash are just a few examples.

5. Experiment with Cruciferous Vegetables: broccoli, cauliflower, kale: broccoli cauliflower, cabbage, bok choy, collard greens, mustard greens, radishes & brussel sprouts. These special vegetables contain immune regulating compounds as well as potent cancer-fighting compounds, which help detoxify carcinogens in the body and may prevent healthy cells from morphing into cancerous ones.

6. Be Complex: Complex carbohydrates in their least processed form are the best source of energy for your body. Try sweet potatoes, quinoa, brown rice, and other whole grains in their original state.

7. Ditch the Sugar: Sugar, sweets, and anything made with white flour (bagels, croissants, and many types of bread) contain simple sugars causing your blood sugar and insulin levels to spike. When your blood sugar drops down, your brain is hungry for more sugar! What’s worse than that-“I can’t function without 2 cookies, a bag of popcorn, and 2 slices of toast feeling?” Your cortisol levels rise along with your insulin levels mimicking a stress response in your body. Over a period of time, this weakens your immune system.

8. Protein that Packs a Punch: Try legumes (soybeans, tofu, lentils, different varieties of beans) free-range and organic chicken or turkey, or eggs.

9. Limit Other Proteins: Eat these foods in moderation or in their organic form only: dairy products, shellfish, beef, lamb, or pork.

10. Beverages Matter: Stay hydrated to optimize the efficiency of your cells. Limit or cut back on caffeine or alcohol consumption this winter. Need a boost in the morning? Believe the hype of green tea. Choose an organic form and sip away to reap the antioxidant benefits of green tea.

Jessica L. Molleur, Lic.Ac., DNBAO
Licensed Acupuncturist

Jessica L. Molleur is a licensed acupuncturist, herbalist and massage therapist in Massachusetts and California. She holds a Masters of Science in Traditional Chinese Medicine from the American College of Traditional Chinese Medicine in San Francisco, CA. Her training also includes a Bachelor of Science in Exercise Physiology from the University of California at Davis, CA. Jessica first became interested in acupuncture as a soccer player searching for an alternative to knee surgery.

She is a National Diplomate of Acupuncture, Oriental Medicine and Chinese Herbology through the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM). Following her acupuncture licensure, she became a Diplomate of Acupuncture Orthopedics. This orthopedic specialty certification is held by fewer than 300 acupuncturists in the United States. Areas of specialty include women’s health, infertility, pediatrics, and sports medicine.

From the desk of Laura Foresta, RD, LDN…

Nuts are nutritious foods full of heart-healthy mono-and polyunsaturated fat, fiber, protein, calcium, iron, vitamins A and E, phosphorus, potassium, iron, calcium and zinc, depending on the variety. Nuts can help manage blood pressure, blood sugar and can help keep our hearts healthy. The protein, fat, and fiber in nuts can help curb our appetite. Creators of the DASH diet recommend eating 1 oz of nuts or seeds 3-6 times per week (http://dashdiet.org/). A little goes a long way, as a closed handful of nuts can provide around 200 calories. Most of us have to walk about 2 miles to burn that off! Such innocent looking things in the palm of your hand, but if you eat multiple handfuls, strap on the walking shoes!

Which brings me to a recent experience with peanuts I’d like to share. I generally purchase plain organic raw or roasted nuts, with the following ingredient lists:

Organic California Almonds
Ingredients: organic raw almonds

Organic Walnuts Light Halves and Pieces
Ingredients: organic walnuts

Organic Junior Mammoth Pecans Halves
Ingredients: organic pecans

One handful of these nuts with a piece of fruit or some raw vegetables is a satisfying and delicious snack.

One fateful day I ate what I have now named “heroin peanuts.” I was preparing some holiday treats that required peanuts. In the holiday craze I ran to the store and bought some name brand peanuts without checking out the label. This is unusual, as I generally stop to read the labels of every item that goes in my cart (and lots of items that get vetoed after I read the label!). I made the treats and grabbed a handful of these peanuts for a snack. They were delicious and left a wonderful flavor in my mouth which left me wanting more…and more…and more…

Before I knew it I had grabbed 4 or 5 handfuls of these addictive peanuts. When I realized what was happening, I just HAD to know what the heck was in these nuts that made me want to eat the whole jar?

Here is the ingredient list:
Dry Roasted Peanuts with Pure Sea Salt (editorial – the sea salt is surely the only pure thing in the jar!)
Ingredients: peanuts, contains 2% or less of: sea salt, sugar, cornstarch, monosodium glutamate (flavor enhancer), gelatin, torula yeast, corn syrup solids, paprika, onion and garlic powders, spices, natural flavor.

These are not nuts. These are snacks camouflaged as nuts drenched in sweeteners and flavor enhancers that drive us unconsciously to eat more. To boot, these snack nuts had 190 mg of sodium, where the raw natural nuts had 0-5 mg of sodium. With all that sodium, we might be tempted to down some soda or other high-calorie drink to satisfy our thirst. We can add another 2.5 miles of walking for every 20-oz bottle of soda or fruit juice we drink.

So what’s a poor nut-lover to do?
Here are some tips to help you enjoy your nuts:

1. Read labels – choose nuts with ingredients lists that say: “cashews” or “walnuts” or “pecans” and nothing else

2. Measure portions in advance to limit overeating these tasty little treats – a portion is generally 1 oz (if you have a food scale) or ¼ cup

3. Eat your 1 oz of nuts with fruit or vegetables – the fiber and water from the fruit and vegetables will help you feel satisfied. Plus, you’ll get some powerful nutrients to boost your immune system and keep your heart healthy.

4. Try seasoning nuts at home – there are lots of great recipes to add flavor without adding too many extra calories. Try these recipes for ideas.
http://www.foodnetwork.com/recipes/ellie-krieger/spiced-nuts-recipe/index.html,
http://www.foodnetwork.com/recipes/eating-well/spiced-almonds-recipe/index.html

Biography
Laura Foresta is a registered, licensed dietitian and nutrition coach with more than 10 years of experience in the field of nutrition. Laura provides individual and group nutritional counseling, community nutrition workshops, and corporate lunch-and-learns and wellness programming.

Many of Laura’s clients come to her after having ridden the weight loss roller coaster for years, only to come off the ride at a heavier weight and more confused than ever about what to eat. Balancing nutrition, exercise, work, and family is challenging in our fast-paced, stress-filled world. Imagine how different your life would be if you made peace with your food and your body.

It is possible to achieve your natural, healthy weight and improve your blood pressure, cholesterol and blood sugar, all while enjoying the foods you love. Laura is passionate about helping you feel more confident about your food choices and trust your ability to eat healthfully.

From the desk of Dr. Erik S. Vose…

We’ve all seen those people…in fact, we’ve all BEEN those people. I’m referring to that person shuffling past you on the street who looks like they have just been plucked from a dunk tank or hosed down with a fire hose and then left out in the cold to turn into a human popsicle…minus the stick. The anguish is visible in their facial expression, their short, stiff strides make them look like they are working way too hard to be moving so slowly, and their shoulders held so high it seems as though they are attempting to listen very closely to whispers from their shoulders. Every muscle in their body is on the brink of explosion. They are cold.

The problem with this is when you are tense, your circulation decreases and you are actually making it tougher for your body to warm itself. The best thing to stay warm in the cold temperatures is to keep moving and stay loose, and a brisk walk is a great way to do that. It is good for your heart, a lot easier to do on those messy sidewalks than running and is a great mode of transportation.

Here are some helpful tips to gear up for a nice walk in the cold.

1. Dress in layers—it takes about 15-20 minutes for your body to warm up when it is cold outside, so you want to be able to take off layers if you get too warm. A great sequence of layers is a light insulation layer, a mid-weight layer and a fleece covering. A down vest is a great way to keep your core temperature up on those really cold days and of course, don’t forget a mid-weight glove and hat combo.

2. Wear clothes and jackets that aren’t constrictive—although it may be nice and comfortable to wear a jacket that is a close cousin of the sleeping bag, make sure that your clothing doesn’t restrict your natural walking motion.

3. Find a good boot—make sure that you have a boot on that will give you proper support and will keep your feet dry. Hiking boots are great for this.

4. Avoid cotton—cotton absorbs water and sweat, and the last thing you want when you are out in the cold his to have damp clothing.

5. Get some “chains” for your feet—if it is snowy and icy outside, that is no reason to stop walking, you can get traction for your boots much like the chains for your car.

6. Use a good shell—if it is particularly windy or snowy outside a weatherproof shell on top of your fleece layer is a must.

7. Use a backpack—instead of carrying one or two bulky hand bags, why not let your arms swing and put all of your gear in a backpack.

8. Pay attention to your body—make sure that as you cruise along the streets, you are walking smoothly. A great way to check in with yourself is to start with your face. If you are feeling tension in your face, chances are you have tension in other areas of your body. It isn’t always easy to do walking face first into the wind, but it can be done. Make a game out of it with yourself….

9. Drink plenty of water—in the winter it is easier to get dehydrated. Even if you aren’t sweating, you are still loosing fluids while you are walking and a lot of the heat we use in our homes tends to dry us out too.

10. Enjoy yourself—as in everything in life, if you take the opportunity to clear your mind and find the good in your situation, good things happen… and who doesn’t like that?

So hopefully I will see you on the sidewalk and think to myself “wow, that person looks so comfortable”…

Have a great walk and stay warm!

Erik S. Vose D.C.

Doctor of Chiropractic

Erik Vose is a Board Certified Chiropractor in Massachusetts. He holds a Doctorate of Chiropractic from Palmer College of Chiropractic West in California and a Bachelor of Arts in Kinesiology and Applied Physiology from the University of Colorado. After earning his doctorate degree, Erik received two years of additional chiropractic and sports therapy training in Walnut Creek, CA. Erik is a member of the Massachusetts Chiropractic Society and the American Chiropractic Association.

Dr. Vose treats patients for a range of conditions from sports injuries to chronic pain by focusing on the entire musculoskeletal system. Erik combines soft tissue therapy with ultrasound, electric stimulation, stretching, and chiropractic adjustments. He is proficient in the diagnosis and treatment of extremity injuries as well as those associated with the spine. Erik develops comprehensive treatment plans that focus on both alleviating symptoms and helping his patients achieve optimal strength and well-being.