Prescriptive Health's Newsletter     2 017
In This Issue
Perimenopause - UGH!
Big News!
Needles = no pain
Protein
Stinky Oil
Life Lessons
Healing Arts
Recipe
Life Updates
Did you know?


PERIMENOPAUSE BITES!

I have entered the phase of ridiculous hormone changes! Before I go any further, let me say . . . everything you hear is TRUE! Seriously, the horror stories, the hot flashes, the weight gain, the crazed mood swings . . . it's all true! I understand that NOT everything pertains to everyone and everyone is different, but if someone tells you a horror story - don't discount it! 

I've been in the fitness industry for the past 24 years. I stay up to date on research and the evolution of my field. Nothing I have learned has prepared me for this phase of my life - not even my Graduate Certificate in Gerontology! When I was 29 years old I was asked to write a book chapter on fitness in the peri-menopausal woman. Ok, no problem! I did my research, I regurgitated what I found - problem solved, just do what you're supposed to do! At 44 years old, I do everything I know how to do and it still doesn't stop my body from getting squishy! The best thing to do is to eat clean, rest, and strength train, which helps manage all the symptoms, but doesn't stop them. I had no idea how difficult this transition phase would/could be until I started going through it a few years ago. Oh my goodness!! 

In 2013, I wrote a special report on Women, Exercise, and Metabolism. I just reread it for a refresher. Yup, I'm still doing everything I know how to do - correctly. I consulted with another middle-aged female fitness coach and she's experiencing the same sorts of changes in her own body. She started a " Menopausing so hard" group on Facebook where women can talk about these changes without judgement or criticism and to feel supported through this transition. I feel like my generation of women talk more about our bodies than the previous. Possibly this transition will be less frustrating for the next generation of women because they'll be more informed. Knowing what I know now, I'm telling my sister everything! Then there's The Shit They Don't Tell You About Menopause . It made me laugh!

Sadly, this is a natural process with not much you can do to stop it, but it's nice to know this transition is "normal" and you're not alone. Everything you're feeling is valid. I'm not at the acceptance phase yet, but I am working towards it. I've not experienced so many body changes since puberty and I thought it was frustrating then! Thirty two years later, another "puberty" of sorts. If you know a middle aged woman, the best thing you can do is to be patient - and get out of her way. LOL! 
 

BIG NEWS FOR 30 MINUTES OF EVERYTHING!

In the summer newsletter I mentioned that I had an announcement for the fall. This is it! Hudson Valley Magazine voted 30 Minutes of Everything the BEST OVERALL WORKOUT for 2017! Totally out of no where! This is a huge honor and I am so grateful! I could not have done it without my coaches and all my clients who come to class every week for a beating! THEY are the reason for this amazing award. Thank you so much!

ACUPUNCTURE RELEASES NITRIC OXIDE!

Anecdotal and clinical evidence supports the use of acupuncture for pain management. It works, but researchers want more information on exactly "how" it works. In the past, researchers have demonstrated that acupuncture stimulates certain areas of your brain and nervous system that releases chemicals that reduce the sensation of pain. Recently, detected through a device on skin receptors, the release of nitric oxide was detected when an acupuncture point was stimulated.  Nitric oxide releases analgesic chemicals and acts as a vasodilator, which reduces blood pressure and improves blood flow.  Whether it's through nervous system stimulation, blunted or heightened response of chemicals in the body, or release of nitric oxide, more evidence supports acupuncture as a viable option for pain management. If you are looking for a non-pharmaceutical alternative to pain management, consider trying acupuncture.  

The BBC published an hour long documentary investigating the science behind acupuncture. (Click HERE to view the documentary.) 


PROTEIN INTAKE: HOW MUCH?


This is an insanely controversial question that changes from one research study to another. I would love an easy answer, but it's not. Clients ask me often how much protein they need per day and I give the answer that I have known to be correct: for health, about 0.5g per pound and for muscle gain, about 1g per pound. Research is always changing, we are always learning, and thus the answer isn't as simple. I am learning that as your body changes with age, so does your nutritional requirements. 

Click  HERE to read the full article that attempts to summarize this question. 


 
PATCHOULI ESSENTIAL OIL

When I was younger, I thought patchouli oil stunk! It was so aromatic that my nostrils turned inside out. Fast forward 20 years and there is something that I absolutely love about patchouli! My nose is happy and I find the scent uplifting. Besides being a great insect repellent, patchouli has many other benefits:  antidepressant, antiphlogistic, antiseptic, aphrodisiac, astringent, cicatrisant, cytophylactic, deodorant, diuretic, febrifuge, fungicide, insecticide, sedative and tonic substance. Who knew? 

Maybe it makes me so happy because it naturally elevates your mood, decreases disappointment, and relaxes tension. As an aromatic oil, inhaling the oil stimulates the release of hormones that help decrease anxiety, anger, and sadness.  This is my new scent! I put it somewhere on my body where I can catch a "whiff" whenever I move. Check out the other benefits of patchouli essential oil. You might want to wear it too! 

 
"WHAT I WISH I'D KNOWN BEFORE STARTING"

Many of you are self-employed or have friends/family who are self employed. You know what it means to start a business and nurture your baby through the growing pains of change. It's a roller coaster of emotions mixed with unending time constraints and expectation. BUT, it's your baby and you'd do anything to help it. This essay really hit home. Being self employed we often times run ourselves ragged trying to get everything done so everyone will be happy. It's not possible. 

Read this blog HERE and take a deep breath. 
It's ok. 
You're ok. 


RUBYSTAR HEALING ARTS

Looking for something different this fall? Rubystar Healing Arts in Rhinebeck, NY offers a unique array of cutting edge opportunities to help you grow, expand and cultivate your Inner and Outer Being. MELISSA ALLEN is founder and leader of the innovative Rubystar Healing Arts. For over 20 years, she has radiated divine energy and loving power to nurture and further the spiritual evolution and emotional healing of her clientele and within her community. Melissa is able to perceive her client's true gifts, full potential and greatest destiny to their highest fulfilling life path and to guide them in an empowered way to live as their most enlightened self.

Immerse in a healing event or workshop, partake in a private healing session, enjoy a custom yoga experience, or indulge in a one-of-a-kind beauty treatment that goes beyond the surface and leaves you feeling and looking younger and more vivacious. Rubystar's glam-industrial style space is perfect for private events. You have a variety of options to experience Rubystar's special brand of offerings to deepen self-embodiment and vibrationally increase your love and light.

CHOCOLATE CHIP COOKIE DOUGH BREAD PUDDING

INGREDIENTS
For the Chocolate Chip Cookie Dough
  • 3/4 cup butter, at room temperature
  • 3/4 cup granulated sugar
  • 3/4 cup firmly packed light or dark brown sugar
  • 2 large eggs at room temperature
  • 2 teaspoon vanilla extract
  • 2 and 1/3 cups all-purpose flour
  • 1 teaspoon baking soda
  • 3/4 teaspoon salt
  • 2 cups dark chocolate chips
For the Bread Pudding
  • 2 and 1/2 cup heavy whipping cream
  • 4 large eggs, lightly beaten
  • 1/2 cup granulated sugar
  • 2 tablespoons butter, melted
  • 1 tablespoons vanilla
  • 1/8 teaspoon salt
  • 8 ounce loaf of day old bread, 
INSTRUCTIONS
For the Chocolate Chip Cookie Dough
  1. Beat butter and the sugars at medium speed with an electric mixer until creamy.
  2. Add the eggs and vanilla. Beat until blended.
  3. In a bowl, combine flour, soda, and salt. Gradually add this to the butter mixture, beating well.
  4. Stir in chocolate by hand until incorporated.
  5. Chill this mixture while preparing the bread pudding.
F or the Bread Pudding
  1. Tear or cut bread into about 1 inch pieces. If bread is fresh and not dry, toast it in a 300 degree oven for 10 minutes or until it is dry but not browned. 
  2. While bread is in the oven, make the custard. In a large bowl, add heavy whipping cream, eggs, sugar, butter, vanilla, and salt. Whisk to combine.
  3. Add dry bread to custard mixture and carefully stir to combine. 
  4. Pour into 9x9 inch oven safe dish and allow to soak in the refrigerator for at least 1 hour up to 12 hours. 
For the Chocolate Chip Cookie Dough Bread Pudding
  1. Preheat oven to 350 degrees F.
  2. Drop spoonfuls of the chilled chocolate chip cookie dough mixture onto the bread pudding. I like to eyeball it so that each piece when cut will have about the same amount of cookie dough.
  3. Bake, uncovered, for 1 hour or until top is browned and center is set. If the edges appear to be getting to brown, you can cover it with foil to prevent more browning. 
  4. Remove from oven and allow to cool.
  5. As the bread pudding cools, make the chocolate frosting. You can add the drizzle while the cake is warm but not right out of the oven or it will melt into the bread pudding.
  6. Top with a drizzle of Chocolate Frosting if desired. I half this recipe unless you want a lot of chocolate frosting.
  7. Serve warm.
  8. Refrigerate leftovers for up to 5 days. 

*I love most things chocolate!

  • Introducing MyZone to the studio has really bumped up my workout accountability, and intensity. The fact that others will see what I do motivates me to do my best!
  • Olaf turned 5 in August! He's still adorable and not a fan of thunderstorms or rain!
  • The Deitz Outdoor Conditioning Program was a huge success this summer! Many people showed up at 7am ready to be energized and challenged by Guy's motivating energy and workout! 
  • 30MoE had a new brushed aluminum sign installed on the side of the barn this month!
  • 30MoE won BEST OVERALL WORKOUT by Hudson Valley Magazine!! Totally a shocker and unexpected!!
  • I'm not a fan of this peri-menopause transition, but trying to embrace and accept the changes.
  • My mom and I have been spending one Sunday per month with treasured mother-daughter quality time. I put her to work every time, but she loves to help and I need it! We also eat, play with Olaf, and talk A LOT! 
  • I am learning the value of stillness and "not doing". 
  • The average four year-old child asks over four hundred questions a day.
  • Humans shed 40 pounds of skin in their lifetime, completely replacing their outer skin every month.
  • The average adult human has two to nine pounds of bacteria in his or her body.
  • Starfish can re-grow their arms. In fact, a single arm can regenerate a whole body.
  • The total weight of all the ants on Earth is greater than total weight of all the humans on the planet.
  • If the human brain were a computer, it could perform 38 thousand-trillion operations per second. The world's most powerful supercomputer, BlueGene, can manage only .002% of that. 
  • Cookie Monster's real name is Sid  
  • Seahorses are monogamous life mates and travel in pairs, holding each other's tails.  
  • A mouse can fit through a hole the size of a ballpoint pen.
  • A mosquito has 47 teeth.
  • Nutella was invented during WWII, when an Italian pastry maker mixed hazelnuts into chocolate to extend his chocolate ration.
  • You replace every particle in your body every seven years. You are literally not the same person you were 7 years ago.
  • In the mid-1980s, Fergie of The Black Eyed Peas was the voice of Charlie Brown's sister Sally.
  • In New York City, approximately 1,600 people are bitten by other humans annually.
  • Dolphins have names for each other and can call out for each other specifically.
  • A Blue Whale's heart is the size of a VW Beetle and large enough that you could swim through it's arteries.
  • Airplane food isn't very tasty because our sense of smell and taste decrease by 20 to 50 percent during flights.
  • In 30 minutes, the human body gives off enough heat to bring a gallon of water to a boil.
  • The average hummingbird's heart rate is more than 1,200 beats per minute.
  • Human fingers are so sensitive that if your fingers were the size of Earth, you could feel the difference between a house and a car.
  • More people in the world currently suffer from obesity than from hunger.
Thank you!
Thank you for continuing to support me and Prescriptive Health.  It means alot to me that health and wellness are valued and strived for.  I try to live every day with the values and habits that I instill in my practice.  Thank you for sharing in my quest for a healthy lifestyle.
 
Tanya Miszko Kefer, Ed.D., L.Ac.
(845) 659-6133

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