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Movement is Medicine

12/26/2022

I hope and pray your Chanukah and Christmas were filled with peace and reflection. May your Kwaanza and Eid bring you family moments filled with joy and laughter. My mother in law (85) was chatting with me on the phone the other day. She has stiff hamstrings to the point where she uses a walker. I am still healing from my knee replacement and the 2 back surgeries. She said, "Movement is medicine." I agree. In yoga, there is a saying, "Motion is the lotion." The more we move, the more the joint fluids get activated and moving around the body to help keep everything smooth and supple.

Yesterday, I was at my son's 24kGoldn Giveaway at Civic Center Plaza. I danced all day and gave away toys and games to kids for hours. I had such a great time moving that my back didn't hurt. Remember, I just had spinal surgery 4 months ago! I am only back to work about 3 weeks ago. This is the only way I could have been a volunteer, that is, to keep on moving. Even sitting at this desk is more painful in 10 minutes than A day of movement. So, in the New Year, rather than make a fitness or diet goal, just encourage yourself to move more than last year. Take the pressure off of yourself to meet a big struggling goal, and enjoy the journey of baby steps toward a healthier and happier you.

Be your superior self.
Blessings,
KJ Landis
SuperiorSelf on Youtube, IG, Twitter

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Prunes and Plums

12/19/2022

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Prunes and plums have vastly different reputations, despite being the very same fruit. Originally, all dried fruit were to help preserve the fruit way past their fresh and ripe date without it being fermented. Ancient civilizations dried, preserved, and fermented fruits, meats, vegetables, and grains. Many people associate prunes and prune juice with constipation, which doesn’t exactly bring captivating culinary delights to mind. And considering how delicious fresh plums are, they’re surprisingly not nearly as popular as many other fruits. Let's look at some common questions about plums vs prunes: What are prunes? Where do prunes come from? What are the benefits of eating plums and prunes? Plus, we’ll look at whether prunes and plums deserve to be part of your diet and some ways to enjoy them that you may not have considered.

Plums are actually members of the rose family. Like their fruit buddies the apricots, cherries, and peaches, plums are known as stone fruit because their single pit is hard, like a stone. It is a drupe fruit, meaning it has one seed per fruit. Other drupes include mangoes, dates, and olives.

The words plum and prune are sometimes used interchangeably, but the reality is a little more complicated. All prunes are dried plums, but not all types of plums typically become prunes. There are specific types of plums called prune plums, which are dried into prunes. Prune plums are a kind of plum are more fibrous and sweeter than regular plums but don’t have as robust a flavor. Drying and cooking prune plums bring out their sweetness. That's why when one has delicate teeth or are learning how to eat when a baby, one can have reheated prunes made with boiling water and the result is delicious! I love to add slices of oranges, lemons and a cinnamon stick to my slow cooked, simmering prunes. Really, it can be a dessert if one wants to wow their families at the holiday season.

Plums come in many sizes and colors, including yellow, green, red, blue, black, and purple skin. The flesh can range in hue from yellow to red and everything in between. There are mainly 3 types of plums in the USA: European, Japanese, and American. European plums are slightly smaller than the Japanese ones . There are over 800 different varieties of Japanese plums, which shows how well they respond to crossbreeding and hybridization. There are about 30 species native to the east coast of the USA. You won’t find these in stores, as the trees tend to produce sparsely. Plum trees play well with other fruits, as evidenced by the existence of pluots, which are a hybrid of plums and apricots, and pluerries, which are the offspring of plums and cherries.

Besides keeping us "regular" with the amount of fiber in prunes and plums, they also are good for our heart health. Prunes can reduce cholesterol in the body, decrease inflammation, provide vitamin C, and help prevent bone density loss as we age. Plum extract has been shown to reduce the ability of cancer cells to survive, grow, and proliferate in colon, breast, and liver cancers.

I think if I am having a sugar craving, a bowl of prunes will satisfy me as much as a processed sugary option (maybe even more). Eat more prunes and plums regularly, and see what happens to your health!

Blessings,
KJ Landis
SuperiorSelf on YouTube

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Slugging Skincare

12/12/2022

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Trying the latest skin trends can be pretty intimidating, demanding on the wallet, and, sometimes, the skin. However, there’s one recent trend that stands out among the rest as a skincare technique that’s both simple to understand and easy to incorporate into a routine: It’s called “slugging.” The technique involves applying an occlusive, thicker sealing ointment as the last step in one's nighttime moisturizing routine. It’s believed that slugging can help reveal smoother, softer-feeling “glass skin” that appears more plump and hydrated. To help you better understand whether or not slugging skincare is right for you and how to do it correctly, let us look at the facts of this viral skincare trend below—along with an easy-to-follow slugging guide. If one has acne-prone skin, speak with a skin care provider before trying this routine.

Just what is slugging? The slugging skincare trend involves slathering on an occlusive—like petroleum jelly onto your face as the last step in your evening moisturizing routine. The term “slugging” is often attributed to Korean beauty skincare trends, but the ritual itself can be traced back decades, with roots in the Black community. Slugging gets its name from the shiny sheen it leaves on your face, just like that of a slug. The goal of face slugging is to promote dewy, fresh, and young-looking skin that appears plump and hydrated. In the winter months where we have a lot more dry heat inside the homes and buildings being pushed out through heater systems, it can help with rough, dry, chapped skin.

How does slugging work in skincare? Thicker compounds composed of oils and waxes are similar to thick pantyhose or socks versus thinner ones. They work by creating a barrier on top of your skin, sealing in moisture and preventing transepidermal water loss. Research suggests that oil and waxy based moisturizers are the most effective occlusives, helping to reduce water loss through your epidermis by almost 99%.

In other words, occlusives used in slugging help create an impermeable wall that seals your skin off. They help support skin repair and keep moisture from evaporating off your skin while you sleep. The theory behind slugging is that applying an occlusive on your face before bed will lock in not only moisture, but also any beneficial you applied leading up to your “slug,” making them even more potent as a result.

Can all skin types try slugging? Petrolatum, which is usually the primary in products used for slugging, won’t clog pores, and is classified as a skin protectant by. It has many uses, such as soothing skin on the eyelids or lips, and is often used as a skin protectant in baby skin products for the management of diaper rash and eczema. However, this doesn’t mean that slugging is necessarily suited for all skin types. As always, when in doubt, consult your health care practitioner.

All that’s required to finish off the night time routine with slugging is to apply the face slugging product at the end of one's usual nighttime skincare routine, after all other steps have been completed, including, cleanser, eye cream, prescription treatments and night time moisturizer.

As far as how often one should use this technique, this will depend on the individual skin type and complexion concerns. For most skin types, completely sealing the skin barrier every night isn’t necessary. One may may alternate slugging days with some “non-slug” days.

I want to hear from you and your experience with this trend. How often and with what products do you use slugging?

In Gratitude,
KJ Landis

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Achy Fingers?

12/5/2022

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As San Francisco is finally getting rain and colder weather, after years of a drought and warm temperatures, many days I feel like my fingers and thumbs are stiff, achy, and just not as agile as they used to be. Some mornings I see a little bit of swollen joints too. What is it? How can I help myself? Is it arthritis or natural aging, or both? Are your hands lumpy, bumpy, swollen, or red too?

Those versatile tools that always enabled you to skillfully button a shirt, open a jar, or tap out your thoughts on a keyboard may be stiff, hurting, or even changing shape.

Arthritis is most likely the problem, and its effects can compromise one's independence. "The American College of Rheumatology has a campaign on how arthritis and other rheumatic conditions affect lives, and the symbol is a fork with twisted tines. That sums it up. Using a fork or doing any simple task can become difficult, whether it’s using a cellphone, typing, grooming, cooking, or eating," says Dr. Jeffrey Sparks, assistant professor of medicine at Harvard Medical School and a rheumatologist at Harvard-affiliated Brigham and Women’s Hospital.

There are 2 main types of arthritis. The most common type is called osteoarthritis, and is a degenerative problem that erodes the cushioning (cartilage) in the joints. As bones grind against each other, new bone forms, showing up as bumps (called nodes) on the joints. The body is actually trying to heal itself by sending protein to the area, and they form new bone matter. The new bone size and shape can limit motion.

Rheumatoid arthritis is caused by an overactive immune system that (for unknown reasons) attacks the lining of the joints. Just like in osteoarthritis in, the joints can become painful and stiff. However, in rheumatoid arthritis, the joints can become swollen, red, and warm. Rheumatoid arthritis can cause fatigue, low-grade fever, sweating, poor appetite, difficulty sleeping, and inflammation of the heart, lungs, or eyes.

What can we do to be a partner and advocate for our health? First, see your health practitioner. Do not put it off. There are ways to slow down rheumatoid arthritis. Unfortunately, we don’t have drugs to halt or slow osteoarthritis. Treatment involves controlling symptoms and improving our hand function with over the counter pain medications and creams. Once again, motion is the lotion. Do hand exercises, and any type of movement which uses the hands improve circulation. I find hot yoga and hot Pilates very helpful, I also wear gloves or mittens when hiking to help warm up the hands and make my joints more agile.

I hope this has been helpful in your wellness journey.
Blessings,
KJ Landis

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Movement is Medicine

Prunes and Plums

Slugging Skincare

Achy Fingers?

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