Happy Holidays from Healthy-Steps

 

 Happy Holidays to you and to your loved ones and may the New Year bring you joy, health and happiness from all of us at Healthy-Steps.

 

NEW ARTICLE

News releases regarding a recent study done by the U. S. Preventive Services Task Force (USPSTF) which was first convened by the U.S. Public Health Service in 1984 certainly has women confused.  The USPSTF is said to conduct impartial assessments of the scientific evidence for the effectiveness of a broad range of clinical preventive services, including screening, counseling, and preventive medications, and then makes "recommended suggestions".  The USPSTF recommends against routine screening mammography in women aged 40 - 49 years.  The USPSTF also concludes that the current evidence is insufficient to assess the additional benefits and harm of clinical breast examination beyond screening mammography in women 40 years or over.  The USPSTF  also recommends against teaching breast self-exam. 
Otis W. Brawley, MD, Chief Medical Officer The American Cancer Society responded to the study with the following:
"The American Cancer Society continues to recommend annual screening using mammography and clinical breast examination for all women beginning at age 40. Our experts make this recommendation having reviewed virtually all the same data reviewed by the USPSTF, but also additional data that the USPSTF did not consider. When recommendations are based on judgments about the balance of risks and benefits, reasonable experts can look at the same data and reach different conclusions.....We specifically noted that the overall effectiveness of mammography increases with increasing age. But the limitations do not change the fact that breast cancer screening using mammography starting at age 40 saves lives. "As someone who has long been a critic of those overstating the benefits of screening, I use these words advisedly: this is one screening test I recommend unequivocally, and would recommend to any woman 40 and over, be she a patient, a stranger, or a family member."
In my work with breast cancer survivors since 2001 as a teacher and trainer for the Healthy Steps Program with the Lebed Method, and my more recent experience as a breast cancer educator with the Check Your Boobies organization I have seen many, many women under forty who have been diagnosed with breast cancer.  Both breast self exam and mammography have saved their lives.  Unfortunately breast cancer in young women is on the rise.  The disease also seems to be more aggressive in younger women as well as in African American women.  Both breast self exam and mammography can assuredly save many of their lives as well. 
Certainly it is imperative that more accurate and cost effective screening methods for both younger and older women be developed.  Until that occurs mammography screening for women beginning at the age of 40, and all-important education for women about risk factors, the importance of checking our breasts, knowing the proper method to do so, awareness of our family health histories, our bodies, and finding a confident voice with which to be proactive when taking action finding a health care provider is paramount
By: Claudia Cheyne Cook, CLM

 Have Fun and join one of our

Healthy-Steps Classes

Just go to our website:

www.gohealthy-steps.com and look up find a class that easy!!!!

 

From the American Diabetes Association:

Regular exercise is important for everyone-but it is especially important if you have diabetes. Regular exercise helps control the amount of sugar in the blood and increases levels of HDL (good) cholesterol. It also burns excess calories and fat to help you achieve optimal weight. Keeping a healthy weight is an important part of taking care of your diabetes. The journey of a thousand miles begins with a single step. Exercise works the same way. Taking that first step can be hard, especially if you've been diagnosed with diabetes. Remember - it's never too late. You can always improve your level of fitness.

Healthy-Steps is a great program for those with diabetes as it is easy, fun, slow and can be done sitting or standing.  It is a wonderful program to get started with regardless of your fitness level.  You need to exercise to keep your sugar level under control it cannot all be done with just diet and/or medication.  Visit us for classes in your area today!                            

JOIN A HEALTHY-STEPS CLASS IN YOUR AREA TODAY, DO NOT WAIT!!!

 

Great information:

Blog: http://www.gohealthysteps.blogspot.com/

LinkedIn: www.linkedin.com/in/lebedmethod

Twitter: www.twitter.com/HealthySteps
YouTube:   www.youtube.com/LebedMethod

Facebook: http://profile.to/sherrylebeddavis

Happy Holidays with Healthy-Steps

 

• A good gut-buster not only helps the spirit, it gets the blood pumping....just like jogging!
• Activates the Thoracic Lymphatic drain and enhances the immune system
• Promotes a sense of well being
• Increases endorphins, therefore, helps reduce PAIN!

Article Written by: JoAnn Rovig

I'm sure that all of us, as cancer survivors, sweat out every new pain or abnormality in our over-all health - fearing the worst - a re-occurrence. 
As a Lymphedema therapist and patient educator, a cancer survivor and someone who has more curiosity than a cat I've asked myself the question . . . over and over . . .  WHY?   Why cancer, why Lymphedema and why are we all just getting sicker?  These are the questions that drove me back to school (at age 67) to study nutrition.
As I got deeper into the complexities of human chemistry, the more confused I got and the deeper I dug for answers.  However, as the fog cleared away, it's all began making sense.  This information has been kept away from us for years . . .  and it would almost seem the health of our economy is more important and in complete disproportion to our overall physical health. 

There is hope, however.  Thanks to the internet and the masses of people who are asking the same question . . . of all the industrialized nations in the world, why are Americans the unhealthiest?  So, finally, the cat is working its way out of the bag, and we are hearing about Omega 3's, antioxidants, free-radicals, enzymes, and the importance of exercise.  We're learning about chronic inflammation, the basis of nearly all degenerative disease, and the culprit is our Western (or American) diet!
The comment that a cancer survivor should stay away from all fat" is ludicrous.  In fact, it's a good example of the hogwash we've been listening to for years.  Let's differentiate, however, between good fats and bad fats.  There is no question, we should all avoid hydrogenated oils and Tran's fats, but we HAVE TO HAVE the Omega 3's.  These are considered essential fatty acids.  They are anti-inflammatory and are essential to cell membrane integrity, brain function and optimal health.  And, no, these fats don't make us fat! The first 64 pages of Sally Fallon's book, "Nourishing Traditions", are very helpful in getting this into perspective.
During the time when our ancestors were hunters and gatherers, the ratio between anti-inflammatory (Omega 3) and inflammatory (Omega 6) foods was 1:1.  Now, with our modern diet of refined flour and sugar, processed foods, and bad fats, that ratio is 1:20.  For fast food eaters it's 1:40.  And we wonder why we are ALL suffering from chronic inflammation?!  Some of us may last longer, thanks to 911 and advanced life-saving technologies, but as we move into our senior years, crippled by degenerative disease (arthritis, diabetes, Alzheimer's, cancer and coronary artery disease), our quality of life is a disaster. 
Changing one's diet and life-style is not an easy transition, but once we make the commitment and experience the difference in the way we feel, we quickly discover we have a whole new life ahead of us. And as we realize the value of sound nutrition . . . . . the possibility of a re-occurrence pales into insignificance.  For cancer patients we need to be reminded . . . it's not about the tumor . . . . It's about the terrain.
My recommendations for anyone troubled by re-occurrence concerns are as follows:
1)     Read "The Inflammation Syndrome" by Jack Fallan
2)     Stop eating ALL refined sugar and white flour
3)     Understand that you CANNOT have a healthy lymphatic system, without a healthy gut!
4)     If you have to take antibiotics, be sure you understand the need to follow up with pro-biotic.
5)     Try to maintain a balance between Omega 3 and Omega 6 fatty acids.
6)     Learn about the importance of enzymes - as they are responsible for every chemical reaction in the body.
7)     Understand the value of anti-oxidants and understand how they protect us from free radicals. 
8)     If you are not digesting well, your body is not receiving the nutrients, including minerals; it needs to support your immune system.
9)     You must stay hydrated - with filtered water we hope.  (If chlorine kills the bugs in the water, why wouldn't it kill the friendly bacteria in your gut?
10)  Remember that Coffee is not a substitute for water.  In fact, it's a diuretic.  And if you just have to drink it, NO artificial sweeteners - PLEASE! And compensate by matching every 4 ounces of coffee with 8 ounces of water.
11)  Limit your intake of (or better yet, eliminate) processed foods.  They only provide excess calories, minimal nutrition and rob you of your natural enzymes.   (Note:  Putting whole unprocessed food into your microwave will also destroy the enzymes.)
There are a lot of nutritional websites out there, from which I have gleaned much of this information.  They are written by Doctors who have the courage to tell the truth, and I'm sure the Food Giants who have led us astray all these years would love to string them up by their toes.
JoAnn Rovig,

Healthy-Steps Instructor and Lymphedema Therapist  

by Julia Williams

Published in "Chronic Oedema", April 2009

Julia Williams is a Lebed Method Instructor and Trainer
The Lebed Method (TLM) focuses on healing
through movement and dance. It is a therapeutic
exercise programme for people who have had
breast surgery, node dissection, radiation, chemotherapy, lymphoedema, or who suffer with chronic conditions.

The Method was designed to help people:

• Regain range of motion
• Increase flexibility in frozen shoulder
• Work with physical balance issues
• Help reduce swelling from lymphedema
• Improve depression
• Improve self image
• Help stabilize weight.

The Lebed Method

TLM (Lebed-Davis, 2002) uses exercises in a particular sequence that will open the lymphatic system helping to reduce the risk of lymphoedema developing after cancer treatments and also reducing the swelling caused by lymphoedema.This group of upper body exercises, known as lymphatic opening, starts every class. The style of movement is slow, smooth and with very slight resistance, no more than 4 repetitions of each movement are carried out on either arm at one time. This lymphatic opening
emulates manual lymphatic drainage (MLD). The classes have been designed to promote a person's physical and emotional health.

A further group of exercises can follow the lymphatic
opening session, particularly when lower limb lymphoedema is present. These exercises are performed seated and aid the flow of lymph by pumping and releasing the inguinal glands. Simple movements such as seated marching, leg raises and leg opening exercises complete the routine. The body's lymphatic system is then ready for further movements.

Although TLM was originally developed for breast
cancer patients, it is now used for any type of cancer or chronic condition including motor neurone disease, multiple sclerosis and fibromyalgia, and has now been established in palliative and hospice care throughout the UK.

The unique aspects of the programme-such as using
props-provide fun and a distraction from the discomfort
of exercise which means that participants can enjoy the class. A goal of the class is to feel good mentally as well as physically and to improve energy levels (Sandel, 2005).
Education and social support are also main components of the class, enabling people to connect with each other and share information.

Post surgery body image is addressed during the dance routines, which may use props such as feather boas and glittery hats alongside movements that encourage a positive feeling about one's body. The aim of this approach is to promote a sense of joy and laughter in the participants. Fun is a core element of TLM. Patients don't wish to be reminded of their ill-health label but wish to move forward in a safe and supported way.

TLM and Lymphoedema

It is recommended to use a compression sleeve and a hand gauntlet during a Lebed Method class, to encourage lymphatic flow, for those with lymphoedema.

Fourie (2008) referred to the development of lymphatic
scarring and secondary lymphodema which can develop after surgery or radiation treatment due to:

• Soft tissue fibrosis
• A deficit in muscle strength and flexibility
• Lymphatic insufficiency
• Neural hypersensitivity.

He identified that transient lymphostasis may become
chronic and can progress to secondary lymphoedema.
Indeed, Bouffard et al (2008) identified that measured, dose specific exercise-brief stretches, started early and gently-beyond the habitual range of motion decreases the risk of fibrosis and improved lymphatic circulation in animal models; TLM works on the same principle and provides a good chance of improving lymphatic circulation.

Supporting evidence

Sandel et al (2005) carried out a pilot study using TLM
in the treatment of breast cancer survivors. The study
used a randomized controlled cross-over design. Women treated for breast cancer in the previous 5 years were recruited and randomly allocated to a 12 week exercise programme or a waiting list for 12 weeks, followed by the programme. The results collected at baseline, week 13 and 26 indicated that quality of life (measured using FACTB version 3) and shoulder movement were improved in both groups. The authors recognized that the sample size was small (n=32) but felt there was sufficient evidence to encourage further research.

Hospice care

Williams (2008) identified that mixed classes of men and women of varied ages and health conditions have benefited both physically and mentally by attending TLM classes. The emphasis on slow smooth movements, with a lot of awareness on good breathing techniques and balance has identified, by self report, that patients have improved mobility, quality of life, and more self confidence. This has meant
patients have remained independent in their own homes.

The classes held at Trinity Hospice in London have
included a variety of health conditions including, prostate, lung, ovarian, breast and

bowel cancer. Feedback always mentions the feel good factor experienced and the friendships that are made alongside the physical improvements.

The classes at Trinity Hospice are currently being monitored by Measure Yourself Concerns and Wellbeing documentation (Patterson, 2003).
Trinity Hospice is not the only one using this model of
supportive care, it has also been taken up by many other hospices and hospitals in the UK and Ireland. Recently St. Mary's Hospice, Ullverston in Cumbria supported 12 nurses and therapists to train in TLM to deliver classes not just at the hospice but also within their rural community.

TLM can be taken into the community through
patient support groups, health centres and doctor's surgeries. Carers are encouraged to participate in classes, helping to reduce their own stress levels, providing positive encouragement for patients to exercise and keeping their own bodies supple and strong to deal with the demands of their role.

Importantly, the Fountain Centre, Royal County
Surrey Hospital, has funded the training for 8 MLD practitioners and therapists in order to fully integrate TLM into their service for cancer patients.

  

SPECIAL ANNOUNCEMENT -  THIS IS OUR THIRD LEBED METHOD STUDY

"The Effects of Lebed Method Exercise on Nurses' Depression, Anxiety, and Stress."

  BY:     Choi, Kum Hee - Team Leader, Department of Nursing, Busan St. Mary's Hospital
              Yu, Young Soon - Team Leader, Department of Nursing, Busan St. Mary's Hospital

              Park, Yun Hee - Unit Manager, Department of Nursing, Busan St. Mary's Hospital
              Lee, Ji Won - Professor. College of Nursing, Busan Catholic University

Published in the Journal of Korean Clinical Nursing Research.
Purpose: This study was aimed to investigate the effects of Lebed method exercise (LME) on nurses' depression, anxiety and stress. The LME is a therapeutic exercise and movement program developed by Sherry Lebed Davis and expected to lessen the stress level of nurses and enhance the nursing job's satisfaction and efficiency. This study was utilized a non equivalent control group pre-post test design.

Method: The subjects were 36 nurses in total;18 in experimental group and 18 in control group. The data were collected from March to August, 2008. For the experimental group, 8 hour-long lectures on stress management and LME were given for 12 weeks. For the control group, only lectures on stress management was given. Depression, anxiety, perceived stress, and heart rate variability were measured on the subjects in both groups as pre- and post tests. The data were analyzed by Kolmogrov-Smirov test and P-P plot, t-test and x2-test using the SPSS program.

Results: As proposed in the hypothesis, the subjects in the experimental gr.oup experienced less depression (t=2.286, p=.029), less anxiety (t=3.319, p=.002) and less perceived stress (t=2.862, p=.007) than those in the control group.

Conclusion: The LME is considered an effective exercise to improve depression, anxiety, and to lessen stress for the nurses. The LME program has potential to be one of the effective stress management interventions for nurses in the future.
Corresponding author:

Choi, Kum Hee
Department of Nursing, Busan St. Mary's Hospital
583-41, Yonghodong, Namgu, Busan 608-838, Korea
Tel: 82-51-933-7038, E-mail:

imgumhee@hanmail.net

Congratulations way to go!!                             

Healthy-Steps Information

 

WHAT IS LYMPHEDEMA?

Lymph edema is swelling of a body part caused by a build up of lymph fluid. It usually occurs in an arm or leg.

Our bodies have a network of lymph vessels that carry lymph fluid to all parts of the body. These lymph vessels are connected to lymph nodes, which are small bean-sized collections of immune system cells. The lymph fluid and lymph nodes both contain white blood cells that help the body fight infections. If the lymph vessels are not working well, lymph fluid can build up in body tissues; this is called lymph edema.

Many people with cancer have treatments that involve lymph nodes and lymph vessels. Surgery that removes lymph nodes or radiation treatment to areas that contain lymph nodes can increase the chance of having lymph edema. Having both surgery and radiation increases the chance even more. Having a few lymph nodes removed is less likely to cause lymph edema than having many nodes removed. Sometimes, the cancer can cause a blockage of the lymph system and result in lymph edema.

Lymph edema is most often linked to treatments for breast, prostate, uterine, vulvar, or cervical cancers, sarcomas, and melanoma. If lymph edema occurs after breast cancer treatment, swelling can affect the arm on the side of the breast cancer. After treatment for cancer in the abdomen or pelvis, Lymph edema may occur in the lower part of the body including the legs.
WHAT ARE THE SIGNS AND SYMPTOMS
OF LYMPHEDEMA?

The signs and symptoms of Lymph edema may include:

• a full or heavy feeling in the arm, leg, or genitals,
• a tight feeling in the skin of the arm, leg, or genitals,
• less movement or flexibility in your hand, wrist, or ankle,
• trouble fitting into clothing or jewelry in one specific area, such as one sleeve of your jacket being tight.

Early on, Lymph edema may be relieved by raising the affected limb.

HOW CAN LYMPHEDEMA BE PREVENTED AND CONTROLLED?

There is no cure for Lymph edema, so we try to prevent it from starting. If it has started, then we try to improve the symptoms and prevent them from getting worse. Most experts suggest basic steps (listed below) to lower your chance of developing Lyrnphedema or to help delay its start.

Protect the Arm or Leg From Injury

Protect the arm or leg nearest where the cancer was treated from any burns or injury. Your body responds to an injury by making extra fluid. When lymph nodes and vessels have been damaged or removed by cancer treatments, it is harder to get rid of this extra fluid. This can trigger Lymph edema.

• Keep the arm or leg (on the side of the cancer
  treatment) clean.
• Keep your skin and cuticles soft and moist by regular use of a lotion or cream. Do not cut or clip cuticles.
• Use an electric shaver for removing underarm and leg hair instead of a blade razor or hair removal cream.
• Use an insect repellent and sunscreen to avoid bug bites and sunburn.
• Avoid extreme heat or cold.
• Use standard first aid measures to treat any cuts, scrapes, burns, insect bites, hangnails, or torn cuticles. Ask your doctor or nurse team if you are unsure about what to do. Watch for early signs of infection, such as pus, redness, swelling increased heat, tenderness, chills, or fever. Call your doctor right away if you think you have an infection.
• If your arm is affected, try to avoid blood drawing, IVs, or shots on that side. Tell all health care workers that you are at risk for lymph edema. Wear protective gloves when doing household chores and yard work.
• If your legs are affected, always wear well-fitting, closed shoes instead of sandals or slippers. Wear soft protective socks. Do not go barefoot.
  
          Messages from Healthy-Steps Instructors

My experience as Miss Connecticut: by Ashley Glen

From the moment I was crowned Miss Connecticut my life shifted into high gear.  My dreams as a little girl become a reality, I was going to Miss America.
During my first month as Miss Connecticut I was amazed at the number of opportunities set before me. My platform, Healthy-Steps, reached an entirely new audience and touched the lives of breast cancer survivors across Connecticut. I have met and worked with so many incredible people over the course of my year as Miss Connecticut who reminded me every day of why my job was so important. 

Sherry & Ashley Glen

Being Miss Connecticut was never about the credit or the glamour.  It was about doing what feels good for my community and the people I love.  I am so grateful for my relationship with Sherry Lebed Davis. It was an honor to promote Healthy-Steps and show everyone what they are missing!

Kindly,
Ashley Christina Glenn
Miss Connecticut 2008

Message from Kat, Healthy-Steps Instructor from the UK:

We all know that Lebed is more than dance or exercise, it really changes people's lives. I had a powerful reminder of this the other day.
I have a young twenty-something girl in my class who was diagnosed with Chronic Fatigue Syndrome some years ago. She gets very tired and her whole body aches - so much that she cannot drive and cannot even take public transport. Since her diagnosis she has relied on her parents and friends to drive her wherever she needs to go. She is a very joyful person and used to do a lot of dancing before she became ill. So you can imagine how much she loves Lebed! As I drive more or less past her house, I have picked her up for class. However, in one month the class will be moving to another time and day and I cannot pick her up anymore. The other night I got a phone call from her. She was very excited and told me that I did not need to pick her up the next morning - she was going to make her own way to class on the bus. She had already tried it the day before to see whether she could do it - and she did it! Of course, she was tired and achy afterwards but most of all she was happy. She was starting to do some 'normal' things, things that we all take for granted: leave the house and take the bus. This little incident has given her the confidence to plan other excursions: She is even planning to go to a Salsa class! And all because she is determined to come to Lebed!
As an aside, the class have set up an 'emergency pick-up' for her, so that, on bad days -and recovery also includes those, unfortunately- when she cannot take the bus she can phone someone to ask for a lift.
Lots of love,

Kat 

Healthy-Steps Newsletter

About Healthy-Steps

Healthy-Steps, Moving You to Better Health with the Lebed Method, is a therapeutic exercise and movement program with wonderful music designed to help you thrive! Offering wellness programs for everyone, from young adults to seniors, regardless of health, age or ability level, the Healthy-Steps program improves overall wellness, range-of-motion, balance, strength and endurance, as well as emotional well-being and self-image. A specialized program for children, "Creative Rhythms", is even available to serve the needs of children with Cancer or other chronic illnesses or medical conditions.

Healthy-Steps is offered in over 700 locations worldwide.

Join us today, and take a step towards a healthier life.

Find an instructor near you for a Healthy-Steps / Lebed Method class in your area by going to our website and click 'find a class'. 

    MESSAGE FROM SHERRY

Hello Healthy-Steppers,
I would like to welcome you to our first Healthy-Steps Newsletter for the 'general public'. We hope you will enjoy it

and let us know what you would like to see more of.

to Contact Us with any suggestions or comments

Here you will find a few articles, messages from our Medical Director, our sponsors Amoena and Juzo, as well as some special announcements for you that we hope you will find beneficial.
Our Lymphatic opening is now on Youtube.com/lebedmethod

Don't miss it and also my blog which I would love for you to join in at: www.gohealthysteps.blogspot.com  and www.twitter.com/healthysteps, and of course our chat room on our website at www.gohealthysteps.com. 

Plenty of places for you to go and find out great information, so what are you waiting for?!!!
As the holidays approach don't forget to visit our store on our website at www.gohealthysteps.com. They make great gifts for the ones you love and want to keep healthy.
Check out our calendar and see if I am doing any presentations in your area by clicking here for our calendar - they are FREE to the public. Everything is color coded so you can see all our training locations and my presentation locations as well.  If you find a presentation in your area you would like to attend, email me at sld@lebedmethod.com and I will tell you how to register.

for our training Calendar

If you see a training that you would like to attend and have questions or would like to receive our training packet, email me as well for that.  I would love to hear from you, I love questions!! 
Enjoy our newsletter and let me hear from you about what you would like to see next issue.

My breast cancer survival story is being featured in the next issue of The Breast Cancer Wellness Magazine. This magazine is free for all breast cancer patients and survivors. To receive your free subscription, go to www.breastcancerwellness.org and sign up to have it send directly to your home.

I wish you a happy Thanksgiving and Healthy-Stepping,

Sincerely,
Sherry

BECOME A HEALTHY-STEPS / LEBED METHOD INSTRUCTOR

Want to improve the lives of others, while improving your own life and financial well-being? Then becoming a Healthy-Steps/Lebed Method Instructor is for YOU! This program is a perfect addition for medical centers and hospitals, exercise and fitness centers, dance and yoga centers, etc.

Healthy-Steps certification provides you with access to everything you need to begin and grow a successful a Healthy-Steps program.

email info@lebedmethod.com  for our FREE informational packet.

MESSAGE FROM DR. MARC LEBED, HEALTHY-STEPS MEDICAL DIRECTOR

                                                                   October 22, 2009

"Healthy Steps" (previously known as "The Lebed Method"), is a program of movement and dance that has been actively practiced for thirty years and that has benefited thousands, internationally. The program is designed to aid in the recovery and maintenance of patients, adults and children, living with chronic illnesses (including cancer and Lymphedema) and surgical complications. In addition, those not so afflicted (e.g. seniors, pregnancy) widely benefit from the Program and the sense of community that it engenders.

"Healthy Steps" is specifically designed to allow individuals who are restricted to sedentary lifestyles or who are otherwise unlikely to participate in traditional programs to benefit from a program of exercise and socialization. The program, initially created for breast cancer survivors, has been modified and expanded to incorporate all individuals experiencing chronic disease. "Healthy Steps" was created by a dance specialist and two physicians and represents a medically sound, safe and productive medium for the improvement of participants' physical and emotional health.

The Program has been supported by myriad health care institutions, support groups, and allied health care associations. There have been, to date, two peer review publications associating The Lebed Method with improvement of Lymphedema. In addition, the Program is presently the focus of a study being performed in conjunction with Yale University. The benefit of exercise in chronic disease has been well substantiated in the medical literature and has been supported by health care professionals and institutions universally. The Program has stood the test of time and continues to evolve and flourish.

As the Medical Director for "Healthy Steps", I fully support and promote the Program as a substantiated therapeutic option for all patients living with infirmity. "Healthy Steps" is an excellent adjunct to traditional physical, occupational and Lymphedema therapies. The Program is clearly superior, for its target population, to most if not all traditional exercise programs and its movements are documented to be safe and productive for the physical and emotional health of all participants, including the chronically ill.

MARC R. LEBED. MD, MDR
Medical Director, Healthy-Steps

 

Have Fun while exercising!!

How can you have fun while exercising, it is easy to do with Healthy-Steps program.

Healthy-Steps, Moving You to Better Health with the Lebed Method, is a therapeutic exercise and movement program with wonderful music designed to help you thrive! Offering wellness programs for everyone, from young adults to seniors, regardless of health, age or ability level, the Healthy-Steps program improves overall wellness, range-of-motion, balance, strength and endurance, as well as emotional well-being and self-image. A specialized program for children, "Creative Rhythms", is even available to serve the needs of children with Cancer or other chronic illnesses or medical conditions.

Visit us on line at www.gohealthysteps.com and see why we are the fastest growing movement and exercise program out there for those of you who do not want or cannot do other forms of exercising and have not found what you need.  WE ARE THE PROGRAM for you! Healthy-Steps is easy, fun program and can be done sitting or standing. You meet your own goals, do the program at your own speed, bring out the child inside of you, laugh, sing, move and have fun again like never before!  Great music all the time and move to the beat of your own limits no competition here.

FIND A CLASS anywhere in the world, we have it for you.  Contact us for information or questions, we are here for you. www.gohealthysteps.com

Remember when Hula Hoops where in/ Well they are again? So go get one and get healthy!!!

You and your children, or your grandchildren or your nieces or nephews are in for a great treat and great exercises.  Go buy yourself a hula hoop today and get the ones with water in them or weighted they are the easiest ones to be most successful with. If a child is doing it they now come in sizes so pick their size and yours.

Don’t think because you could do it as a teenager it will be easy, you have something else coming and a big surprise!  Make sure you put on some great oldies music while you do this and make it FUN, that is the key to your coming back to it and not giving up. It is great for the Lymphatic System and great for that middle of yours to slim you down while having a lot of fun and laughing, and this is also great for breathing.

One foot in front, or open wide, hip width a apart and move the hips in a forward and backward movement.  Let’s try it before the hoop is on our body, jus rocking back and forth, get the movement going, that’s it you got it.  Now get the hula hoop and go for it, still keep it slow and smooth.  Don’t give up it will take time to get it, and you will get it. 

Let me know how you do, just do not give up!

Sincerely in Healthy-Steps,

Sherry

Balance, who needs it!?

YOU DO!! THAT’S WHO.

Young or old, we work on our balance and our posture all the time, or do we?  Many times as we grow older, and I hate to admit it, after our 50’s our body changes and we begin to become round shouldered, not stand tall, nor walk erect.  After surgery, radiation our muscle shorten and scar tissue forms making one shoulder higher at times, even surgery from the lower parts of our body effect our upper parts. I worked with a gentleman who had Testicular cancer and from Radiation treatments the same shoulder dropped as his surgical side.   His balance was off and of course his posture was not very good any more. He was young in age and very athletic and extremely concerned about this. No matter what he tried nothing worked for him.  Not realizing that the radiation had shortened his length on that side and actually brought his entire body downward on that surgical side.  We worked on our Healthy-Steps balance exercises using our ‘golf club’ liner as shown in our YouTube exercises found on YouTube.com/Lebedmethod and after only a few months he was back to standing tall, shoulders even and thrilled.  You can have better posture, stand taller and it is fun and easy. Just follow us on YouTube or go to your website: www.gohealthysteps.com and look for a class on ‘find a class’ or purchase one of our DVDS.  Any questions, please comment here I would love to respond.

Sincerely,

Sherry

 

FIND YOUR INNER CHILD!

Here is a short cut.  Take out a photo of yourself as a baby, at least one years old.  Frame it and put it where you can see it everyday.  Look at it carefully and I know you will see something in it that looks like you. Your eyes, your smile, the shape of your face, something is still you.  Not your son or daughter, your grandchildren, your nephew or niece but you!  Because inside you is that child, lurking and waiting to immerge again to laugh and have fun.

Then each day I want you to close your eyes and smile, but I mean a huge smile with all your teeth showing like you really mean it. Think of something very funny, from when you were young or something that was really funny that made you laugh or smile.  Do this exercise each and every day after looking at your baby photo.  Soon the smile and laughter will become part of your daily day and the frown on your face and the serious look will begin to change. You will find yourself smiling and laughing more.  The inner child is still there, it did not leave you, you left it.

A Mothers Smile

Dear Healthy-Steppers,

My dearest friend and a wonderful business entrepreneur, Mikkii Williams, nominated Healthy-steps for an amazing contest ‘Shine a Light’ run by American Express and Universal.  I want to share this entry with you as I am very touched by this and tell you that we made it to the next step of the contest.  But win or loose we are winners just by this story written by my friend: 

Sherry’s desire to bring a smile back to her Mother’s face spawned a program and business that now brings smiles to the faces of thousands of participants around the country.

Sherry Lebed Davis defines the word inspiration. She “shines a light” on the lives of so many. A woman who decided to use the challenges life presented her with to help others rather than to be the victim, she is the epitome of what your contest represents and would use the grant and support to spread enormous hope and education to the masses.

In 1980, Sherry Lebed Davis’ mother was diagnosed with Breast Cancer. Although she was treated successfully, Sherry’s mother’s recovery hit some bad spots, both emotionally and physically. Sherry, a professional dancer, and her two brothers, both physicians, developed a therapeutic program for their mother based on movement and music. Sherry’s mother was soon smiling again and her physical recovery picked up.

In 1996 Sherry developed Breast Cancer and utilized the program they had developed for her mother to aid in her own recovery. She began teaching this program, the Lebed Method, at the local hospitals in the Seattle area. This was the beginning of a small business, now known as Healthy-Steps, that conducts trainings for instructors across the country and internationally. The instructors, once trained, return to their communities and hold classes to aid in the recovery and improve the quality of life for thousands of individuals, from the elderly, to those living with Lymphedema and all types of cancer and now many other chronic illnesses. Sherry also developed a program for children, Creative Rhythms, to bring joy and movement to children undergoing various treatments.

Besides conducting instructor trainings, Healthy-Steps also offers books and DVDs for sale to those who may not have access to a class, and Sherry makes presentations around the country. With three medical studies attesting to its’ efficacy, Healthy Steps is rapidly being integrated into the therapy options at many hospitals. Sherry wrote a book, Thriving After Breast Cancer, she was featured in People Magazine, appeared on the Today Show and has been the focus of media due to her amazing inspirational life story.

From the desire to bring a smile back to the face of her mother, Sherry’s program now brings smiles, recovery, and improved quality of life to thousands. The Healthy-Steps therapeutic exercise program, based on medicine, movement, and music is helping to heal bodies, minds, and spirits.

The Lymphatic system is for EVERYONE!

Hi Healthy Steppers:

The Lymphatic system is a complex system of fluid drainage, transport, immune response and disease resistance.

Fluid that is forced out of the blood stream during normal circulation is filtered through lymph nodes to remove bacteria, abnormal cells and other matter…

The Lymph nodes and Lymph System help prevent infection and help drain fluid from your arms and legs. If bacteria and waste stay in your tissue, rather than draining away, they have time to grow and become infections

So you see it is part of our immune system and we all need a healthy, immune system.  The older we get the more sluggish our system gets and we need exercise to move our lymph fluid along.  So remember it’s importance to you.

In Health,

Sincerely,

Sherry

Presenting at the Oregon Medical Case Managers Association

Dear Healthy-Steppers,

http://www.omcmg.org/images... I am very excited about this presentation as it involves the Lymphatic System and how exercise effects it.  “A Healthier Inner Body”  We will discuss the workings of the Lymphatic system and how exercise can take a positive place in it’s working and make you feel better, have more energy and help your immune system work better. and help reduce some swelling.  Amoena is helping sponsoring this presentation and they are the leading prosthetic company in the United States.  Don’t forget to ask for their product if you are going for a fitting anywhere.  They also just came out with a fabulous new Breast Cancer Awareness Pin you won’t want to do without.  Look them up as well they have so many wonderful articles to read and a great FREE publication.  www.amoena.us 

Sincerely,

Sherry

What is a good breathing exercise?

Hello Healthy-Steppers!

I have been asked this question so many times as there are so many ways to breathe today.  Each exercise discipline has it’s own way of breathing and sometimes it is difficult for non exercise folks to do.  Therefore we came up with a great way to do your breathing that is fun. easy, and helps open the Lymphatic system and lungs all at the same time. Bet you can’t wait to find out what it is?  BLOWING BUBBLES! Yes, get yourself a bottle of bubbles and sit there or stand and blow bubbles.  The contraction and release of your breathing during your blowing helps opening your thorax area, your lungs and opens your entire breathing cavity and your Lymphatic System.  What are you waiting for! 

 

Are you watching my You Tube?

Hi Healthy Steppers

I have been filming our Lymphatic Opening series each week on You Tube and would love to have you view it. Whether or not you have Lymphedema you need a healthy Lymphatic System for a healthy you!!! So get started today and follow along. YouTube.com/Lebedmethod. That easy, go to it and do it. You will feel great and happy you did. Let me know your thoughts and your questions.

Sincerely,

Sherry

What is new in the Exercise world?

Hello Healthy-Steppers!

We are learning more and more everyday that we grow and develop our exercise programs.  Did you know that Healthy-Steps also decreases Stress, Depression and Anxiety.  YES, the latest study from the Journal of Korean Clinical Nursing Research just out, proved that the Effects of the Lebed Method, now known as Healthy-Steps exercise for proved it decreased all of the above.  How about that!!!  So not only can you feel better physically but now you can emotionally too.

Get healthy with Healthy-steps/Lebed Method NOW.

Weight lifting and Lymphedema

Hi Everyone,

We have all read by now the wonderful new study on Weight Lifting and Lymphedema and if not, look at my blog ‘bug bites and Lymphedema” However still be careful. I have Lymphedema in my left arm and hand and tried weight lifting with an exercise specialist who is a Lymphedema expert. (which is what you should do if you decide to weight lift) We started with small amounts of weights at low reps, which was good. As we increased the weights and reps my arm was not happy about that and began to swell. We eventually had to back off and go to the lower weights and less reps. So just know that everyone is different and to make sure you are with someone who knows what they are doing.

Sincerely,

Sherry

Lymphedema and bug bites

Hello,

My story does continue on the bug bite. Even though I tried the benadryl and the cream, it was getting worse. I have had Cellulitis before and knew the symptoms. The redness and heat was spreading and I knew it was time for my antibiotic. I just started and it began to subside almost immediately. Those of you out there with Lymphedema, be careful, keep your eye on your bites and watch for swelling, redness that spreads and gets worse. Sometimes doctors do not recognize this and you have to be your own advocate.

Visit http://tinyurl.com/qz5bjk for how weight lifting may help breast cancer survivors!

Yours in stepping Healthy,

Sherry

Bug bites and Lymphedema!

Hello everyone,

I was out hiking this weekend and the bugs are biting.  As most of you may or may not know, I have Lymphedema in my left arm and hand.  So getting bug bites is not a good thing.  This is also true if your Lymphatic systems is compromised.  Well, the bugs bit me and my left arm where I have the LE and the bite, swelled, was very red, itched and the swelling was spreading quickly.  The right arm, where I was also bit, was red, swollen and itched, but not nearly as bad.  I have a good doctor who told me because my left arm is compromised due to the LE the left arm is having a hard time fighting off the reaction, that is why it is soooooo bad.  So she prescribed Benadryl and also Benadryl cream.  She told me do not and I repeat do not use neosporin cream as that is doing some horrible things to people.  Did not know this.  So know I do and so do you.  We threw all ours away and I suggest you do the same, who needs problems.  Anyway, I am starting my regimen and hopefully it will help so my LE arm does not go crazy and get huge on me.  Should have done this ASAP as soon as the bug did his thing.  I tell everyone all the time what to do, I should listen to what I preach. 

Now start carrying Benadryl and Benadryl cream with you all the time in case this happens to you, you will be prepared.

Sincerely,

Sherry

Where to find a Lymphedema Therapist

Hello,

This question came up on our chat room at www.gohealthysteps.com and I would like to tell you all where to find a good certified Lymphedema Therapist.  Go to our website and under Resources you will find, Klose, Vodder, and National Lymphedema Network.  Go to their sites from our site and they will direct you to find a therapist list in your area.  That easy.  Remember you do not have to have Lymphedema to get these massages.  Keeping your Lymphatic system in good working order is important to your immune system.  See you next time!

Watch for my YouTube Videos on Lymphatic Exercise

Why should you do these? Want to feel healthy, strong and great! That is why you should do them!!! Watch and listen from the beginning and learn why the Lymphatic system is so important to you and respond and ask me all about special exercises for you and your conditions.

www.youtube.com/lebedmethod Don’t miss them!!!

Hot days of summer, exercise and Lymphedema

What to do when the days of summer are so very hot and you have Lymphedema but you need to still exercise?  Do what we do in our class.  We got small hand fans in the dollar store that were made in Japan, no not the ones that blow air on you the beautiful ones you hold in your hand and fan your self. We then placed our large floor fan close by and our water bottles close by as well.  We began our Lymphatic opening exercises, sitting in a chair using our beautiful hand fans as a prop, listening to wonderful music at the same time.  Stopping of course often for a drink of water, some large air blowing from our fan and rest.  It worked!  We had fun, felt beautiful and got our exercise with our garments on and still did not feel over come by the heat.

What type of Exercise is good for me to help with numbness?

Question I received: If my fingers and hands get numb what type of exercise can I do?

Answer: Place your arms chest high, palms facing front, fingers open wide. Elbows are bent so that your hands are in front of your face, palms facing away from your face. Start with your pinky finger and then let each finger roll in one finger at a time until they are all in a fist. Then turn your wrist toward you, open your hand one finger at a time as the hand slowly turns back again until your palms face the outside away from your face.

The rotation of the wrist and the movement of the fingers will give you great circulation and help with numbness, and arthritis as well. Do this exercise anytime. It also helps with Lymphatic fluid if you are on a long car ride.

Enjoy it.

The Lymphatic System

Your Lymphatic System is a very important part of your immune system.

The Lymphatic system is a complex system of fluid drainage, transport, and immune response and disease resistance so we need it to stay Healthy. Dr. Marc Lebed and myself, Sherry Lebed Davis designed an exercise program to help you open the major Lymphatic drains and help the Lymphatic fluid move in the direction it needs to go in the speed it safely needs to go.

Follow me on YouTube to find out more. www.youtube.com/lebedmethod