#information

Osteoporosis

 

We work with clients with osteoporosis and osteopenia often. Exercise has an important role in decreasing the risk of future fractures and bringing comfort, space, and strength to a body with osteoporosis. As with all the conditions we see, we like to do a little reading to help us dig deeper in supporting their practice. Here are some great links that might inspire you!

Rebekah Rotstein's passion about osteoporosis inspires us!

This article about the end of Bisphosphonates and their ineffective treatment of osteoporosis being recognized by the British Medical Journal. 

Check out this webinar on yoga for Osteo by Ellen Saltonstall and Dr. Loren Fishman.

And this article specifically geared to Pilates teachers "Modifying Pilates for Clients with Osteoperosis" by Sherri R. Betz, PT.

OVERWORK

 

There have been some great reads, podcasts and contemplation about the culture of overwork recently. We all feel it in our lives and we see the physical affects of overwork in the studio all the time.  Here are few standouts for your reading pleasure. 

NY Times Article by Claire Cain Miller addressing 24/7 work expectations intersections with families and equality across genders. 

Josh Kruda Podcast - How to Get Things Done Without Being Busy

Yoga Dork post by J Brown discussing how hard it is to unplug and feeling stuck not able to do so. 

NY Times  recent article about Amazon by Jodi Kantor and David Streitfeld addresses how over work is a culture and sometimes it's very hard to leave. 

NY Times Opinion piece by Arthor Brooks that touches on the more is better mentality as it relates to promotions. 

NY Times Op-ED piece by Adam Grant discussing the decline of friendships in the work place and it's affect on the workplace. 

Lovely links about breath

There are so many wonderful lenses to view our breathing through. We read about it all the time and consider how many different approaches to breath affect our bodies and our clients' bodies. We have all experienced how a deep breath can change the quality of the body. Breathe fully while checking out the links below.

Dr. Dooley offers these contemplations on breath and long term pain management. 

Timothy McCall discusses his experience learning and teaching inhalation as warming and exhalation as cooling on Yoga Dork. 

Here is a great article from MindBodyGreen that details a few great breathing exercises for new moms.  We think these exercises are great for anyone :)

Want to take your understanding of breath to a whole new level?  Check out Jessica Wolf's Art of Breathing!

 


Reading list for your Gut

 

 

Do you love to eat?  Do you love your gut? Your viscera? Think about where your food comes from and how that affects you? How it affects your physical performance, your emotional balance, your cognitive ability? Do you feed your gut things that not only nourish your entire body but keep your gut specifically healthy as well?

The more we learn about digestion, nutrition, alkalinity, food sourcing, food preparation and gut bacteria, the more we want to know. We love to read about this aspect of our health! Like movement we don't subscribe to the idea that one approach works for every individual body. We believe we are as unique in our needs for nourishment as we are in our ways of moving.  Also our viscera, internal body and digestion change just like the rest of our body. What used to make you feel great might not work so well anymore. Bottom line -- everyone has the right to make well informed, nourishing food choices that make them feel wonderful! There are two different discussions going on right now- one about food industry and sourcing and another about microflora. In our eyes, taking in all this information, they belong in the same room as they affect our internal balance and gut health. None of these are provided to turn you into an internet doctor about your gut! 

Here's a list of books, podcasts and articles we've been influenced by in understanding what we eat, why we eat it and how it affects both worlds -the one inside us and the one that holds us.  

Books:

Nourishing Traditions by Sally Fallon Morell a cookbook that is so much more than just recipes! Based on the research of Dr. Weston Price Morell gives the science of why we need nutrient dense food, what that means and how to cook with nutrient density as the leading principle. 

Omnivore's Delimma  by Michael Pollan. Couple this with the Podcast from Joel Salatin below to consider your food sourcing. 

The Body Ecology Diet by Donna Gates. This book is geared towards candida sufferers. The guidelines are a hard transition from a traditional American diet and not for everyone. What enjoy using it for reference for things like alkalinity, expanding vs. contracting foods and how to incorporate fermented foods into your diet. 

Articles:

There are tons of reads available. Two key starting points are learning about the existence of your enteric nervous system and the many affects of your gut flora. Both of which science is still understanding. From there it makes sense to think deeper about how food affects not only your physical performance but endless aspects of your internal landscape. 

Here is a starter on understanding your enteric nervous system.

The microflora that live in your gut do things like affect your mood. 

Michael Pollan has a slew of articles on his site. 

Breaking Muscle interviews Sally Fallon Morell about her dietary recommendations and how they work for athletes. 

Websites:

Check out Megan Kimble's site and her book. She took a challenge to eat totally unprocessed for a year and quickly found that definition is a slippery slope. Processed food is also deeply woven into our social interactions and culture. Making choices for your gut can be isolating. 

The Weston A. Price Foundation, a non profit organization for nutrient dense foods. Set aside a weekend to dig into this site and realize you only skimmed the surface. 

Some recipe inspirations from The Body Ecology website. 

Podcasts:

This Bulletproof Executive podcast with Joel Salatin deeply affected how we think about pasture raised and why it matters to your internal balance and physical performance.

Here is an interview with Sally Fallon Morell discussing Paleo and traditional culture diets. Get ready to hear about organ meats, liver consumption and vitamin sources. When you are ready to expand your tastes for nutrition and not just what tastes good- this could be a stepping stone. 

Movies:

King Corn. Understand corn subsidy and how corn makes it's way into a syrup form as well as almost every food processed food you dare to eat.

Fed Up unpacks the development of the food industry, how processed food affects your body and how that manifests in childhood obesity, food addiction and the changing landscape of disease in our country. 

Want to get in a step further? Take a butchery or sustainable cooking class. We had a great experience at Craft Butchery in Westport. We navigated through some of the confusing language found in food labeling today while we learned how to appreciate the art of butchery. Slow U. from Slow Food New York City has a ton of events from lectures to classes. 

Things on our to check out next list!

 Excited to read this book by Giulia Enders cataloging her personal experiences with healing and her gut.

That Sugar Film with Damon Gameau. Damon investigates sugar "Super Size Me" style

The Art of Fermentation by Sando Elix Katz

The Weston A. Price Foundation's resource list is a gold mine of options.

The Heal Your Gut Cookbook: Nutrient-Dense Recipes for Intestinal Health Using the GAPS Diet  By Hilary Boynton and Mary Brackett

Nourishing Broth: An Old Fashioned Remedy for a Modern World  by Sally Fallon Morrell and Kaayla T. Daniel

Polyface Farms has a reading list we are dying to get deeper into posted here. 

#grillmaster

I LOVE a whole grilled fish. Yes, there are bones, a head and a tail but the flavor is so much richer and I feel good about being able to see the whole thing. I may be alone here...

This grilled whole Snapper from Food and Wine looks amazing and the radish salad caught my eye, partially because I recently learned there is a NIGHT of the RADISHES festival in Oaxaca. How cool is that>!>!> It happens during Christmas time and the winner who makes the craziest radish sculpture wins a cash prize. I couldn't find a radish Swan so I think we may have a unique advantage.

A Swan Q&A with Brooklyn Essentials

Since opening The Swan we have always enjoyed infusing our environment with scents we love. We loosely knew about aromatherapy applications of the essential oils that we use in our mister, but were often honestly swayed by what we liked and product descriptions. Then we hosted an Essential Oils 101 class with Brooklyn Essentials and dug a whole lot deeper! This class brought oils into our homes and onto the bottoms of our feet, had us think seriously about quality, and make different choices on what we used to diffuse, ingest and clean with (in the studio and out)! Now we are so lucky to have a two part #SwanQ&A with our teachers from that event, the very passionate Anna Street and Becca Serra. 

 

 

What are a few connections you see between Pilates (or healthy movement) and essential oils?

Anna: They are a match made in holistic lifestyle heaven! Certified Pure Therapeutic Grade essential oils are a perfect compliment to Pilates or any healthy movement. A few connections I see right away are:
- Alignment of the mind and body. The oils directly affect our emotional being, which facilitates the physical state of calm, relaxed, balanced, present, and focused.
- Deep breathing. Breath is a foundation of the pilates experience, and using essential oils aromatically can be a powerful aid in keeping the airways open to breathe deeply as you move.
- Muscular support. Essential oils can be used topically to release tension and reduce inflammation, which relieves discomfort.

CPTG Essential oils can be used internally by helping to cleanse and detox the system, helping the body function.

 

 

 

What are the top three ways using Essential Oils in daily life has changed your life?

Anna: 1. We are well on the journey to being 100% toxic-free in terms of medicine, cleaning and personal products in our home. It has been a learning process and has been implemented slowly over the past year, but we are moving forward and not looking back! I feel so good about this!

2. My 5 year-old daughter has only been to her pediatrician once in the last year and a half, and hasn’t had to take a prescribed antibiotic in 2 years. It’s not that we are against modern medicine or doctors AT ALL, but since learning about and using essential oils as the first line of defense in our home, her little body is being supported naturally and effectively, without harmful side effects. It is able to heal itself as our bodies were intended. This one makes me emotional just typing! I think of how many times I was on antibiotics as a child because that was the only option talked about. My daughter is being raised with the awareness that she can be in control of her own health and know her body well enough to know exactly what is going on and how to take care of common health issues at home. Win.

3. As a working mom since my daughter was six weeks old, I know stress and anxiety well. I would say that the essential oils have changed my approach to self-care. I have go-to oils for everyday that help me tremendously in coping with emotional and hormonal issues that have in the past been very difficult to manage. Game changer. I LOVE ESSENTIAL OILS.

Becca: There are tons of connections between Pilates or any movement and oils.  From promoting good breathing (Breathe, Eucalyptus, DiGest Zen) to promoting an uplifting mood and energy boost (Wild Orange, Balance, Elevation) and even post-workout for sore muscle relief (Frankincense, Peppermint, Deep Blue).  Oils are an essential part of my every day and my workouts and I hope more people will jump on board to a healthy, all-natural way of boosting their workouts.

Becca: 1.  I used to get sinus infections multiple times a year and they would never fully go away until summer.  I started using Digest Zen topically on my sinuses and I haven't gotten a sinus infection since!

2.  I have been someone who has suffered from Seasonal Affected Disorder and in the city it is primarily taxing.  Using Balance and Wild Orange to create an uplifting mood has been a lifesaver and I actually got through this winter without a mental break down.

3.  I have a herniated disc in my L4/L5 vertebrae.  While pilates has been the main source of help for this issue, using Frankincense, Peppermint and Deep Blue on my back when the nerve pain flares up has been completely life changing.

What's the most unexpected use for oils you have found so far and which use has most impacted your life?

Anna: I think the most unexpected use that I have come across was hair care! It surprised me that they wouldn’t make my scalp oily as I used them. Despite the word “oil,” essential oils are not really oily-feeling at all! I love rosemary and lemon in my shampoo and home-made dry shampoo (that I can’t live without.)

Becca: Maybe the weirdest one is Lemon oil.  I have always been someone who hates having those stickers on things I buy at the store.  I hate picking them off, it ruins my nails and there is still sticky stuff all over.  A few drops of lemon oil and those stickers come immediately off!  No residue.  I know it's silly but it makes me so happy!

Check out Brooklyn Essentials on Facebook and Instagram and keep your eyes on the blog for more great #SwanQ&A's, including part two of our interview with Anna and Becca!!!

Sesamoids

Shorty here to tell you about some tiny bones you may not even know you have! A sesamoid bone is a bone that is held within a tendon or a muscle. Your knee cap is a sesamoid! Today I want to tell you about the sesamoids in your feet! At the base of your big toes, under the ball of your foot you have two tiny bones - sesamoids! 

These bones are floating in the flexor hallucis brevis muslce. The tendon of your flexor hallucis longus goes in between your two sesamoid bones. Both of these muscles attach to your hallux (your big toe). The FHB and FHL muscles help point your big toe, draw the toe medially (opposite of bunion!), and are important muscles in medial ankle support.

When your foot alignment gets off, or you develop strength imbalance in your feet, it is possible to develop sesamoiditis, a very painful condition where the ball of your big toe becomes painful and inflamed when you put weight into that part of your foot. It is also possible to fracture these tiny bones. OUCH.

We recommend keeping your feet strong and balanced as well as wearing footwear that doesn't put undue force through the balls of your feet!

This post is an addition to our #monthofthefoot series. Expand your foot knowledge with all the posts in the series and check out more of #ShortySwan's infinite anatomy wisdom here!

Wisdom of the Body podcast

"There is a lot of wisdom that goes on when we truly lower, or at least expand, our awareness and become cognizant of the somatic bodily experiences that are going on. "

Josh Korda of Dharmapunx NYC and Brooklyn give us lots to think about and relate to in this podcast Wisdom of the Body.

12 Scientific Reasons Pilates makes you feel GREAT!

Check out this write up from Pilates Bridge about why you feel great after Pilates! Sometimes it's hard to put into words, especially for someone who has never done it. Here are some explanations to help.

Interview with an Inspiring Naturopath

 

 

We love the complicated and interconnected workings of the body. Our passion lies not only in being physically fit, but in the wellness of the body as a whole. Pilates embraces this philosophy with its focus on the mind body connection.

We are constantly inspired by and learning from other disciplines whose basic principles include this idea of whole body balance. Naturopathic medicine is one such discipline and we count ourselves extremely lucky to be able to share the inspiring and informative thoughts of a certified naturopathic doctor and friend! 

 

 

Can you describe naturopathic medicine and it's approach to the body? 

Naturopathic doctors are board certified, licensed health care professionals specializing in the use of natural, safe and effective therapies to treat and prevent disease. A naturopathic approach to health care combines cutting edge modern medical research along with traditional healing methods in order to provide individualized, holistic patient care. The principals of naturopathic medicine include evaluating the whole person and identifying and removing barriers to health.

"However, it is important to keep in mind that the more we are out of balance, stressed and un-nurtured, the more difficult it is to give the best of ourselves."

With each patient, my goal is to facilitate optimal health and wellness and to restore balance to the body through precise, customized care. I like to think of physical and emotional symptoms as signals or clues sent by our body to bring attention to that which is out of balance. Through a detailed patient history, clinical presentation, physical exam and diagnostic laboratory work, I aim to find the root cause of what is manifesting itself outwardly. For example, the cause of anxiety can differ for each individual. A successful treatment plan for one person may not work for another. Perhaps the etiology is a nutritional deficiency, a neurotransmitter imbalance, situational or musculoskeletal. Each of these must be evaluated in order to successfully treat the outward manifestation of an internal imbalance. 

What is the range of complications you treat? Who would you recommend seek out a Naturopath?

Naturopathic doctors treat a variety of medical conditions ranging from the common cold to chronic disease. We offer prenatal care, treat allergies, diabetes, high blood pressure, autoimmune conditions, obesity, hormonal imbalances, chronic pain, fibromyalgia and the list goes on! Many of our patients come to see us for vague complaints that the western medical model has been unable to treat effectively. 

Through the study of genome and epigenetics, we are also able to look at ways that we can influence our genes offering a truly preventive approach for improved health outcomes. 

What I love about naturopathic medicine is that there is always something that we can do to improve one’s quality of life. For example, we do not preform major surgeries but can help prepare the body for healing both before and after a surgical procedure. We advise our patients on the best nutritional, supplement and lifestyle plan for their unique needs. 

How does health as defined by your field relate to physical health and overall wellness?

Humans are holistic, resilient beings compromised of many different systems that are intricately connected. Overall wellness is closely linked to physical and mental health. It is difficult for the whole body to function optimally when certain parts are out of balance. This is why naturopathic physicians spend a great deal of time evaluating stress, lifestyle, nutrition, physical health, exercise, social and psychological factors with each patient in order to evaluate how each of these areas may be impacting overall health status.

"It is important that we learn the essential and unselfish art of nurturing ourselves."

How did you get in to Naturopathic Medicine?

I got into naturopathic medicine because of my passion and interest in biochemistry, nutrition and interacting with people. I wanted to help bring about change. I chose naturopathic medicine because I wanted to be a part of a medical model that had a unique approach to health, one that focused on optimal wellness and disease prevention. 

What are some main misconceptions that people new to naturopathic medicine have? 

For those that are unfamiliar with naturopathic medicine or are interested in obtaining more information, the American Association of Naturopathic Physicians (AANP) has a wonderful website at naturopathic.org which includes a directory of licensed naturopathic physicians by city and state.  

At the practice that I work, we offer free consultations to answer questions for those that are unsure whether or not naturopathic medicine would be a good fit for them and their specific needs. In this way, we are better able to educate others on what we do and where our specialty lies. We see a broad range of patients, each at a different point on their journey to health. We often coordinate care with other specialists and health care professionals. I have patients that come in to see me that don’t want to take any nutritional supplements. I have worked with numerous people on diet alone to improve energy, blood sugar regulation, blood pressure, cholesterol, sleep and weight. In naturopathic medicine, there is not only one way or one medication to treat a specific condition. This allows us flexibility and the ability to tailor each treatment plan to fit within comfort zone of the individual. 

What are your favorite forms of physical activity? 

I love anything involving movement including dancing, hiking, jogging, interval training, leisurely walks in the park and kickboxing. 

I always tell my patients that physical activity is meant to be fun. It is important to find something you enjoy and indulge in it. Living in a fast-paced society where we often find ourselves stretched thin, it is important that we learn the essential and unselfish art of nurturing ourselves. Part of taking care of ourselves is making sure that we remain active, challenging ourselves both physically and mentally. Over time, we have increasingly become a more sedentary society. There is a growing body of research illustrating the deleterious health effects from too much sitting at too large of intervals. People that are more sedentary have a greater risk for mood dysregulation, cardiovascular problems, endocrine abnormalities and cancer.

"What I love about naturopathic medicine is that there is always something that we can do to improve one’s quality of life."

I often hear women saying that they don’t have enough time to participate in self-healing activities because they are too busy with work, being a wife, mother, and friend. However, it is important to keep in mind that the more we are out of balance, stressed and un-nurtured, the more difficult it is to give the best of ourselves. It’s not an all or nothing approach. One of the beauties of life is that small modifications to our current routine can make a big difference and set the stage for larger transformations. These changes could include standing up and taking a walk around the office every hour, taking a mindful moment to focus on your breathing, allowing a positive thought or intention. As our mind and body are connected, we cannot fully take care of one while neglecting the other.

In a recent essential oils class at The Swan Brooklyn we learned how quickly substances get absorbed into your system through your skin (for example by putting oils on the bottoms of your feet). What's your take on how we look into products we use on ourselves topically?

Topical applications can absolutely be absorbed into the blood stream via the skin. Some substances, however, are more absorbable than others depending on molecule size and structure. The skin is well supplied by my many blood vessels permitting a direct route of entry from the external environment internally. It is just as important to look at the ingredient list of the products you use on your skin as it is the ones you ingest orally. With hot, summer days among us, use caution with sunscreens as many are laden with harsh chemicals that get absorbed into your body and can cause many harmful side effects including disruption of normal hormone functioning. Look for natural sunscreens made with micronized zinc oxide that go on clear and will offer protection from the sun without the negative side effects from most commercial brands. My new favorite is Grahams Natural SunClear!

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Dr. Angela Karvounides is a licensed and board-certified Naturophatic Physician. She graduated, with honors, from The University of Bridgeport College of Naturopathic Medicine. Dr. Angela Karvounides has received additional training in homeopathy from The New England School of Homeopathy with world-renowned homeopaths, Dr. Paul Herscu and Dr. Amy Rothenberg and craniosacral training from The Upledger Institute. She currently practices at Whole Health Associates in Avon, Connecticut.