A surprising number of people are hooked on something. From video games to food to exercise, addiction goes way beyond drugs. Watch this recent story from 60 minutes that features Dr. Nora Volkow, head of the National Institute of Drug Abuse, you might be surprised to learn that addiction is a chronic disease. Being an addict is like driving without brakes; only this time, the brain has lost its brakes. Fascinating stuff!!

What’s for breakfast?? Something healthy I hope.

Dr. L’s Favorite Waffles

Buckwheat Flour* 1 cup
Whole Wheat Flour* 3 cups
Baking Soda 1 tsp
Salt 1 tsp
Eggs 4 ea.
Buttermilk 2 cups (or more if making pancakes)
Canola Oil 4 oz.
Butter, melted 4 oz.

Mix dry ingredients in a bowl. Form well in the center. Beat eggs and pour into the well in the dry ingredients. Mix eggs into the dry ingredients while adding buttermilk, oil, and butter.

Serve with fruit such as banana, blueberries, strawberries, or dried fruit and nuts. Top with Greek yogurt blended with slight amount of maple syrup. Eat it up, YUM.

* I recommend Bob’s Red Mill products that are Stone Ground and therefore more nutritious.

Everyone has a story. These experiences provide the foundation for your belief system. What do you believe in? Do you believe in yourself? Your story will provide the answer to these questions. The chronicle about your life comes from different places, times and events. For some, a basic belief about yourself can be traced back to childhood. For others, your story changed or began during adulthood on account of what has happened to you, what you have been doing, or what you have been hearing. With so many potential sources of influence, only you know where your story came from. Think about it.

However, the origin of your story is not as important as what the story means to you and how it shapes your beliefs. Your life may be propelled by a strong sense of purpose, of strength and of belief in yourself. The resiliency provided by such core values provides a platform for growth. Tony Robbins talks about hardship as if it were a winter season that you just have to get through. If your story propels you, then you will be more likely to grow during the winter season instead of learning to be helpless. Your story can be your guide through hardship.

Or maybe your story confines you to the point that you have become stuck. If you believe that you are not good enough or that nobody loves you or that you will amount to nothing, then I’d say that you are stuck. You are most likely blocked by fear: the fear of uncertainty, the fear of failure, the fear of rejection and/or the fear of pain. This is exactly what happens when someone is diagnosed with Post Traumatic Stress, the opposite of which, according to Tony Robbins, is Post Traumatic Growth. His words of advice to anyone who feels helpless is to help somebody else who is worse off then you because that puts things into perspective. That’s good advice that you can grow from.

What if you do not know what your story is? How can you find your story? Four key components foster personal growth: journaling, reading, giving, and taking action. As you grow, your story will evolve and change. If you do not know what your story is, find one. Or if your story is not allowing you to grow, change it. Eventually you can find the belief within you that you can do anything.

If you are looking for ways to avoid surgery and medications, yet are struggling with a painful condition, you might be surprised to know that what you eat has a huge impact on how you feel. In fact, some foods might trigger pain. Everybody is different so it is hard to predict who is sensitive to which particular food and who is not. But through a process of elimination, you might be able to find some foods that trigger your pain. Here is a list of the most common foods that cause pain.

Sugar
In most people, sugar causes pain by promoting inflammation. Researchers have found that those who ate diets with a lower glycemic load will tend to have lower levels of inflammation as measured by the c-reactive protein. To learn more about foods that will not increase your blood sugar visit www.glycemicindex.com. If you research the Anti-Inflammatory Diet, you can also learn more about reducing inflammation through better nutrition.

Nightshade Plants
Some people are sensitive to the chemicals found in nightshade plants which include eggplants, tomatoes, potatoes, and peppers. A food sensitivity can trigger an immune system reaction which can then sensitize the nervous system. Try avoiding nightshades for three months to see if you will feel better without them.

Gluten
Gluten-free diets are becoming more and more popular for a reason. Many people seem to be sensitive to the protein found in wheat and other grain products. A gluten sensitivity can trigger pain especially abdominal pain. Again, a three month elimination of gluten may help you determine whether or not you are in need of a Gluten-free diet.

Flavor Enhancers
In order for processed food to taste better, companies spike the food with chemicals that excite the taste buds. The only problem with these “excitotoxic” chemicals is that the entire nervous system can become excited and sensitive as well. Those with any type of nerve pain like headaches or neuropathy should avoid flavor enhancers, aspartame and monosodium glutamate.

Lactose
Milk does not always do a body good. Some people are sensitive to the sugar called lactulose that is found in dairy products. This food can trigger pain by activating the immune system. Consider eliminating lactulose from your diet if you have chronic pain.

You probably do not have to avoid everything on this list, but you probably should avoid at least one, Sugar. Sugar is the most likely culprit contributing to pain in your life, followed by flavor enhancers, lactose, gluten, and nightshades, in that order. Remember everybody is different, but everyone still needs to maintain good health. Nutrition is a great place to start because what you eat impacts how things work in your body from head to toe. You should never underestimate the power of nutrition.

Now that the Government has finally slapped Reebok with a hefty fine for false advertising, the toning shoe fad cannot end soon enough. Too many people were fooled by crafty advertising and false promises. Too many people became injured. And the shoe companies were laughing all the way to the bank. They found Americans to be easy prey because of the widespread desire to shape up without having to work out. Now the lawyers are going to be laughing all the way to the bank as they clean up after this major hoax.

If you have a pair of toning shoes, here are some suggestions:

1) Use them as doorstops
2) Use them as paper weights
3) Toss them at your new ex-boyfriend (who probably bought them for you in the first place)
4) Consider them new dog toys
5) Burn them

Keep you eyes peeled for the next fad that will have cooperate America laughing all the way to the bank.

Boasted as one of the fastest growing companies in the nation, the Health Central Network offers a place where patients, professionals and curious individuals can learn about a variety of health conditions. Dr. Lasich joined the Health Central Network in 2008 after publishing her first book, High Heels to Hormones: A Woman’s Guide to Spine Care. Initially, she began writing articles for the Chronic Pain site, but her role as an expert contributor quickly grew to include the Osteoporosis, Osteoarthritis and Diet & Exercise site as well.

On all four of these Health Central sites, Dr. Lasich contributes information about health, treatment options, diagnostic dilemmas, and the latest research. She also answers questions submitted by community members who are located throughout the nation and the world. Health Central has become a trusted source of information, peer support and expert advice for millions of people.

Some of Dr. Lasich’s recent contributions cover topics such as the future of pain medicine, the abdominal wall, spinal cord stimulators, her favorite cookbooks, ways to improve balance, and stem cells for osteoarthritis treatment. Every month, new topics are explored and more questions get answered by Dr. Lasich and all of the expert contributors for the Health Central Network.

So, next time you have a question or need some information, please visit the Health Central Network.

Hello Health Fans, I want to alert you to an opportunity to interrupt your life and reconnect with the healing powers of nature and art. Two local artists, Lex Munson and Sue Barry, have teamed up to offer a week long workshop in Yosemite. To a small group of participants, these acclaimed artist will offer instruction to help each individual create his/her own works of art while being inspired by nature. All levels of creativity are invited. Find out how art, nature and kinship can help you unpeel each layer of stress that weighs you down. This week long interruption of your life can help you relax. But you must act now. Space is limited and the retreat time is just around the corner. Please visit the website www.getawaywithart.com. This opportunity could put you on a pathway towards improving your health.

As most of you know, I was recently traveling to attend Harvard’s Pain Medicine conference. Like many of you, I find traveling difficult especially when it comes to maintaining healthy life-style choices. Always up for a challenge, I challenged myself to eat as healthily as possible during the entire trip and to keep a food journal. Writing down everything you eat helps to see patterns of good and/or bad choices. With a written log, you are forced to be honest with yourself and with those who you allow to see you journal. Personally, I love for my patients to bring food journals to me, so that we may discuss strategies on how to seek, substitute or select healthy foods. Take a look at my food journal and tell me what you think or ask me how to eat better while traveling.

Saturday 18th (Air Travel Day)
Protein/Fruit Smoothie, Apple
Fruit and Nut Bar/Water
Two Bites of meatball in Tomato sauce, Spring Salad with peas and fava beans, Cornish hen with zucchini
Sunday 19th:
Steel Cut Oatmeal, raisins, strawberries/ water, small amount of cream
Peanuts, Apple/ Water (at Fenway Park)
Crab cake, spring greens, Salmon with extra Veggies: Broccoli and Asparagus; Strawberry shortcake without biscuit and whipped cream.
Monday 20th:
Scrambled eggs without cheese, just veggies; one slice wheat bread; peach and apple/ water
One slice stoneground wheat bread with almond butter, peach, apple, handful almonds
Two slices sourdough with fresh mozzarella and ricotta cheese, arugula salad, vegetarian lasagna without pasta; water
Tuesday 21st
Steel cut oatmeal, almond milk, banana; water orange
Stoneground wheat bread with almond butter, peach, banana, almonds/ water
Four course vegetarian meal included: carrots, beets, greens, beans, spices and a whole lot of good flavor, herbal tea with olive oil shortcake topped with fresh berries
Wednesday 22nd
Steel cut oatmeal, almond milk, banana, water
Stoneground wheat bread with almond butter, orange, banana, almond nut bar
Stir fried veggies including edamame, cashews, celery carrots with 3 scallops/ water; 3 French fries and two bites of Boston cream pie.
Thursday 23rd
Steel cut oatmeal, almond milk, corn muffin, orange, banana, water
Nut bar, almonds, apple, water
8 course meal: squid, scallops, salmon, pork, venison, beets, greens, radish, cherries, yogurt, apricots, pistachio ice cream (all small, gourmet portions)
Friday 24th
Steel cut oatmeal, orange, banana
Almonds, peach
Salad with greens, radicchio, oranges, strawberries, lobster and shrimp in tomato-vodka sauce with pasta
Saturday 25th
Banana, ricotta pastry, water
Nut/Fruit Bar/water
Cesar Salad, mushroom sauce with pasta, 3 slices of corn pizza, and Panna Cotta
Sunday 26th (Air Travel Day)
Steel cut oats, banana, stoneground bread, water
Almonds, Orange, shrimp salad, water

Exercising with a sore back is challenging and often avoided. Unfortunately, this pain-avoidance behavior leads to more pain, more health problems, and a poorer quality of life. The only way to break this cycle is by gradually re-introducing activities like aerobic exercise. As fitness levels improve, many systems within the body will start to work better. More oxygen and nutrient rich blood will reach the tissues. The immune system will become stronger. Bowels movements will become regular. Sleep will normalize. And pain relief will improve because exercise triggers the release of natural pain relievers in the brain like the endorphins. With all these potential benefits gained from exercise, even back pain is not a good enough reason to avoid it. And yes, aerobic activity is possible with back pain.

When someone thinks about aerobic exercise, the natural tendency is to imagine a bone-jarring jog or a hair-raising bike ride. These methods are not appropriate for some with back pain because the goal is not to increase pain. The goal is to work up a good sweat, comfortably. And I do mean sweat; thus, the little stroll to the mailbox or around the yard is not enough to condition the body. I am here to tell you that the best way to participate in an aerobic exercise with back pain is to use a walker. What??!!? A walker? How is that going to help work up a sweat?

A walker is an important tool needed to use an UPRIGHT stationary bike comfortably. Why UPRIGHT? A recumbent stationary bicycle places the legs too far out in front of the torso which increases stress on the low back. I could talk about lever arm forces, but I do not want to interject a physics lesson here. Once seated on the UPRIGHT stationary bicycle, the seat height is adjusted for comfort. But, what do you do with your hands? Don’t you dare put them on the handle bars in front of you because that will force the low back into a flexed position and stress the low back. You need a walker to have an alternative place to put your hands.

At this point, please notice the included pictures that are worth a 1000 words. Notice the placement of the walker in such a way that the handles are on either side of the stationary bicycle seat. Notice the arms are positioned straight down the torso and can bear some of the weight, alleviating pressure from the low back. In this fashion, as one is pedaling, a traction-force can be placed on the spine. Not only is this a way to exercise with low back pain, this is also a way to depressurize the spine while working out. Double the benefits, double the pleasure; exercising with low back pain is possible with this technique, a technique I have been utilizing for over a decade with my cranky back.

Sometimes even this position does not unload the spine enough for exercise to be comfortable. If that is the case, then a contraption can be rigged so that you can practically be lying down while pedaling. For more information or pictures about that, please contact me. Otherwise, quit making excuses, hop on a bike and start moving the legs. Your back and body will appreciate some aerobic activity to get those good juices and chemicals flowing.

Tart & Tangy Baked Beans (Modified from Mollie Katzen’s cookbook, the Moosewood Cookbook)

This meal can feed a family of four for just $3 per person. Healthy meals do not have to be expensive meals and/or taste bad. Try it, you’ll love it. And challenge yourself find other ways to prepare healthy meals that stay within your budget.

*Note: Soak the beans overnight
3 cups dry pinto beans, soaked
4 cups chopped onions
2 TBPS cooking oil (canola or olive preferred)
2 tsp salt
1 TBPS chili powder
2 tsp cumin
8 garlic cloves peeled and minced
6 TBSP cider vinegar
2 TBSP sugar (see substitution below)
3 Granny Smith apples cut into bite-sized chunks
1 pound can of tomatoes
Salt and Ground pepper to taste

1) Place the presoaked beans in a kettle and cover them with plenty of water. Bring to a boil and simmer for 1.5 hours. Keep an eye on the water level. Drain when beans are tender done.
2) While beans are cooking, begin cooking the onions in cooking oil in a medium sized skillet. Add salt, chili powder, and cumin, sauté over medium heat for 10 minutes. Add garlic and sauté for 5 minutes more. Add this sauté mixture to the fully cooked beans along with all other remaining ingredients.
3) I like to let the mixture sit for a few hours if possible to let the beans absorb some flavors and the flavors meld together. Or you can proceed to step 4 immediately to save time.
4) Preheat oven to 350 degree Mix the beans well and transfer to a deep casserole dish or 9×13 inch baking pan. Cover with foil and bake with love for 1 hour.
5) Ready to serve with your favorite seasonal vegetable (see below)

*substitution: For a slightly deeper flavor at a tad more expense, try 4 TBSP of Molasses instead of sugar.

Seasonal Vegetable idea:

Roasted Asparagus

Place Asparagus on a foil lined cookie sheet. Drizzle 2 TBSP of cooking oil on Asparagus with 1 tsp of salt. Roast in 425 degree oven for 10-15 minutes. Enjoy.