5 Tips to Help Kick-Start Your Spring Health Goals

There is no magic pill for weight loss. The best magic for weight management is weight maintenance. That can be a hard sell over the winter. On cold days, it can be hard to convince ourselves that we would rather have a carrot than a piece of organic chocolate cake.

Moderation is the key. Here are 5 tips for moderation to help kick-start your spring health goals:

1. Do some type of exercise every day... preferably every morning

Don’t think about it. Just pull yourself out of bed the second the alarm goes off. Autopilot over to the clothes you left out the night before, open the door, and start walking. By the time your brain catches up, you will already have done 10 minutes.

The effect? Elevated metabolism, increased energy, appetite control, and a big plus in your feel-good column for the day. You are more likely to make healthy food choices when you start your day off with some exercise.

2. Have lots of healthy foods available

It is much easier to make a healthy food choice when there are some healthy choices available! Make a big fruit salad to keep in the fridge for when you need a snack. Have some of your favorite veggies ready to eat when you are hungry. Make an extra-large salad at night and eat the leftovers for lunch the next day. Just leave the salad dressing on the side, otherwise your salad gets soggy.

3. Limit alcohol

Alcohol has a lot of empty calories, depresses your metabolism, and stimulates your appetite.

4. Make exercise fun

Take walks with friends and family. Invite them to your gym to workout and visit with you. Many gyms offer free passes for friends and family, anywhere from a single-use pass to a week-long pass. Take advantage! Wrap up warm and go for a bike ride. Be active.

5. Eat breakfast

When you don’t eat breakfast, you go from dinner the night before until lunch the next day without food. That’s about 12-14 hours without food. Your body may interpret such a long stretch without food as starvation, and it may slow your metabolism as a safety mechanism.

How do you incorporate holistic health and nutrition techniques into your everyday routine to improve your overall wellness? We invite you to join the discussion and post your best spring health tips here! Just click "comment."

>>To learn more about holistic nutrition for personal health and wellness, check out the American College of Healthcare Sciences HLTH 101 Personal & Community Health Online course here!


*This information has not been reviewed by the FDA. This information has been provided for educational purposes only and is not intended to treat, diagnose, cure, or prevent disease. Consult with your primary care physician, naturopathic doctor, or holistic nutritionist before making any significant changes to your health and wellness routine.

Is Sitting the New Smoking? Sedentary Lifestyle May Take a Greater Toll on the Body Than You Think

Have you seen this headline, "Sitting May Be The New Smoking"? It's catchy. Makes you think ... Are they talking to me? Turns out they're talking to everyone who regularly sits for long periods of uninterrupted time (about 10 hours).

Growing research suggests the effects of sitting for long periods can be significant, including increased risk of "obesity, diabetes, cancer and early death," even for those who regularly exercise, as reported by the AARP in "Sitting: Hazardous to Your Health."

To help reduce risk, the American Institute of Cancer Research suggests getting at least 30 minutes of daily exercise, and taking several mini-breaks from sitting as part of your routine.

Just in case you need some further motivation ...

The Gawker article "Now Just Sitting Still Will Give You Cancer" reports that evidence presented at the recent American Institute for Cancer Research conference in D.C. shows "about 90,000 cases of breast and colon cancer are caused each year by people who don't get enough physical activity. [...] In a study of 123,000 people, scientists found that people sitting still tend to die sooner and that those who engage in regular physical activity."

If you're still wondering about the importance of physical exercise, you may want to take the American Institute of Cancer Research Are You Active Enough quiz online here.

Then, take a break. Get some exercise. Go outside and walk. Ride your bike. Take a brisk jog. Stand up and stretch. Dance around the office (or in the lunchroom - it's less disruptive).

There are many simple ways to add more movement into your everyday life. What works best for you? We'd love it if you'd share your suggestions for our community of readers in a comment here. Thanks!

ACHS President Dorene Petersen Chats with Aromatherapy Student Cheryl Narron About Benefits of Studying Online

Dorene Petersen, president of the American College of Healthcare Sciences (ACHS), chats with Aroma 203 student Cheryl Narron about the benefits of the online learning at the College's August 26 lavender distillation. Cheryl shares how much she loves the flexibility.



What is your favorite thing about getting your degree or diploma online?

Learn How to Make Healthy Herbal Sun Teas with ACHS

This summer, ACHS has partnered with the Beaverton Farmers Market to offer community education regarding holistic health and wellness.



At our booth this past weekend, we shared how easy it is to make a great-tasting and good-for-you herbal sun tea as a delicious alternative to sodas and other sugary drinks. The ACHS Herbal Sun Tea is also the perfect way to get your kids involved with organic gardening and cooking.



Here's a video of ACHS President Dorene Petersen demonstrating how to make herbal sun tea!







What's your favorite herbal tea blend? Please feel free to post your recipes and suggestions for fresh-from-the-garden summer tea. We look forward to hearing from you.

American College of Healthcare Sciences' Aromatherapy Programs Approved By Alliance of International Aromatherapists (AIA)

Alliance of International Aromatherapists (AIA) has approved the ACHS Certificate in Aromatherapy as a Level II approved aromatherapy program and the ACHS Diploma in Aromatherapy as a Level III Clinical Aromatherapy program.

American College of Healthcare Sciences (ACHS) is the only nationally accredited, AIA Level II and III professional clinical aromatherapy training available in the U.S. This recognition ensures ACHS aromatherapy programs and ACHS students meet and exceed AIA’s extensive curriculum requirements for aromatherapy training at the clinical level as critically reviewed by independent evaluators of the AIA Education Committee.

“We’re very proud of this recognition,” says ACHS President Dorene Petersen. “AIA is diligently working to establish a high standard of excellence in the aromatherapy industry, which begins with quality education. Our mission at ACHS is to provide leadership in holistic health education through comprehensive professional online and on-campus education. This AIA recognition supports our mission and validates what we feel on a personal level, that our students are on the cutting-edge of aromatherapy education. We have the great privilege of training responsible, influential members of the growing aromatherapy professional community.”

For more information about AIA approved Level II and Level III programs at ACHS, including the Associate of Applied Science in Complementary Alternative Medicine with the Aromatherapy major, contact ACHS at (800) 487-8839, email admissions@achs.edu, or stop by the College campus located at 5940 SW Hood Ave., Portland OR 97239.

For more information about ACHS and the AIA, visit the AIA website at http://www.alliance-aromatherapists.org/Aromatherapy_schools.htm

>> Read the full-text press release online here: http://www.achs.edu/news/news-detail.aspx?nid=262

ACHS Course Personal and Community Health (HLTH 101) Starts May 16!

When asked why he loves teaching Personal and Community Health (HLTH 101), ACHS instructor Deryl Gulliford says:

HLTH 101 Personal and Community Health is a thorough and excellent survey course covering health principles and practices. It shares practical things which students can do to advance their own health and wellness, and provides a foundation for sharing this knowledge with friends, family and colleagues in a holistic health practice. Some of our topics in HLTH 101 include assessment of physical health, psychological health, social health, intellectual health, spiritual health, and environmental health. We consider wellness in the broadest possible terms. In addition, HLTH 101 explores ways of achieving better health through models of behavior change. And it looks at examination theories and case studies of health risk communication. Community health campaigns and strategies are also presented. In short, HLTH 101 is a great way to learn more about improvement of health......for yourself and for your community. I thoroughly enjoy teaching this course, and I hope to see you in class starting May 16!

Why is personal and community health important for holistic health professionals to understand? Just some of the topics covered are:

• psychological health
• stress management
• violence and abuse
• reproductive health
• relationships
• drug abuse
• nutrition
• weight management
• physical fitness
• environmental health
• aging and dying
• heart disease
• cancer

If you are searching for practical health and wellness tools to advance your holistic health career or for personal wellness this course is critical! ACHS's HLTH 101 Personal & Community Health starts May 16, 2011. The deadline to register is Friday, April 22!

>> Click here to schedule this course for the May semester.

For more information about American College of Healthcare Sciences, ACHS courses, and/or HLTH 101 Personal & Community Health, call (800) 487-8839 or visit ACHS.edu.

Compresses an Effective Way to Use Essential Oils

Did you know compresses are a very effective way to use essential oils?

Typically made from gauze or a similar soft material, a compress can be applied with pressure to specific parts of the body to help control hemorrhage, help relieve pain-related symptoms, or support the body's natural defenses against infection. For example, cold compresses are traditionally used with sprains, localized swelling, blisters, insect bites, stings, bruises, and headaches; hot compresses are traditionally used with abscesses, boils, cystitis, and dysmenorrhea.

A simple method for using essential oils with compresses is to:

• Add 6 drops of essential oil to 9 oz of water. (Use ice water for cold compresses and boiling water for hot ones.) First pour the water into a bowl, and then add the oil.
• Saturate a clean piece of unbleached muslin (or similar cloth, such as clean cotton) in the mixture, wring out, and apply.

For use with a cold compress, here are some example essential oils you may want to investigate further:

• With sprains: Peppermint, chamomile, eucalyptus, ginger, lavender, pine, rose, and rosemary
• With bruises: Eucalyptus, geranium, ginger, lavender, and peppermint
• With localized swelling: Ginger, rose, and rosemary

For use with hot compresses, here are some example essential oils you may want to investigate further:

• With abscesses and boils: Bergamot, eucalyptus, rose, manuka, and tea tree Australia
• With menstrual pain: Chamomile, clary sage, lavender, peppermint, rose, and rosemary

For more information about using essential oils with compresses, download our free ACHS holistic health Wellness Guide HERE. In the guide, you'll also find several pages of information about using aromatherapy essential oils in the home and as a tool to support optimal health and wellness.

* This article is for informational purposes only. It is not intended to treat, diagnose, heal, or prescribe. A primary care physician, naturopathic physician, or Registered Aromatherapist should be consulted before making any significant changes to your health and wellness routine.

A Tribute to Servicemembers, Veterans and Military Families

This Veterans Day, our servicemembers, veterans, and military families are in our thoughts. If you or a loved one are affiliated with the military, we want to say thank you for your service to our country. Your commitment to protecting the health and safety of our nation is sincerely appreciated.

Part of our mission at ACHS is to help active duty servicemembers, veterans, and military spouses get the training they need for a successful civilian career in holistic health. In fact, ACHS was recently named a Military Friendly School by GI Jobs magazine for the second year in a row. We’re very proud of this award and the services we’re able to offer servicemembers, and are dedicated to continuing to expand our services.

If you know someone who is passionate about holistic health and is a servicemember, veteran or spouse, tell them to email our Military Education Coordinator Tracey Miller for more information about benefits available through ACHS. Call (800) 487-8839 or email just send an email to admissions@achs.edu.

On behalf of the ACHS family, thank you for all you do!

ACHS Photo of the Week: Check Out the Honey Bees, Nature's Farmers

Photo of the Week submission "winner" Letisha Smiths says about her photo "Not sure what this plant is. Found on the side of a dried river bed and the honey bees were all over it. Nature's little farmers!"

Our fans are posting guesses on ACHS Facebook. What's your guess? Visit http://www.facebook.com/ACHSedu to comment and see previous Photo of the Week submission winners.

To see your botanical photo on ACHS Facebook and blogs, email your photo to communications@achs.edu with a short descriptive caption. (Of course, you must own distribution rights for the image and be OK with having it posted to ACHS social media.)

We've Updated Our List of Favorite Blogs and Links

Happy Wednesday!

We've updated our list of favorite blogs and links to share with you. Some of these updates are from suggestions made by ACHS students, the blogs they like to follow.

Elana's Pantry, for example, is a blog our holistic nutrition students like to follow. The blog features healthy recipes the whole family will love. Right now there's a recipe for honey mustard dressing over fresh greens featured. Looks delicious!

We also added a link to the Healthy Recipes Index from the Mayo Clinic and to Simply Sugar and Gluten Free, a fun blog by Amy Green that provides many flavorful options for people with Celiac disease (or those just seeking a healthier way of eating!).

For the eco- and organic-conscious we added links to The Oregon Tilth magazine, In Good Tilth, and the Mother Earth News blogs Grow It! and Healthy People, Healthy Planet, among others!

Be sure to check out our toolbar of favorites and if you have any suggestions for holistic health and wellness blogs our readers and ACHS students would find useful, please share!

ACHS hires Lisa Greve as Newest Member of Admissions Team

We're very happy to announce that we've hired Lisa Greve as an Admissions Advisor for the American College of Healthcare Sciences (ACHS).

Lisa is originally from the Pacific Northwest and recently returned to the Portland area after having lived in Salt Lake City, Utah, for several years. While in Utah, Lisa worked with Utah Career College as an Admissions Advisor and Associate Director of Admissions for three years, where she gained valuable experience working with both undergraduate and graduate-level students.

“I decided to continue my career at ACHS,” Lisa says, “because I want to help students enter a holistic health program. I have previous experience working with complementary alternative medicine, including for personal use. I have used homeopathic treatments for my son, for example. When my son was a baby, I regularly eased colic and teething with homeopathic tablets.”

Read the full-length press release here: http://www.achs.edu/news/news-detail.aspx?nid=233

National Women's Health Week

On May 7 President Obama released a proclamation declaring May 9-15 National Women's Health Week!

President Obama says: "We have taken steps to provide access to high-quality, affordable health care, but individuals must also lead healthy lives and set a good example for their children. From scheduling regular medical examinations to applying sunscreen, simple, everyday activities can make a positive impact on the lives of women. Regular exercise, coupled with a nutritious diet, helps prevent heart disease, obesity, and other chronic conditions."

We couldn't agree more! Health is a holistic endeavor--body, mind, and spirit--and requires a commitment to a health-promoting lifestyle including exercise, smart eating, and a positive attitude!

This week, share the message of Women's Health with the women in your life and encourage them to prioritize their good health!

To help get a jumpstart, here's a link to our free download Antioxidants and Herbs by ACHS Graduate Amanda Lattin. Learn more about the health benefits of antioxidants and how easy it is to start incorporating herbs into the daily diet. It's time to plant, after all!

You can also download and share the ACHS Wellness Guide by ACHS President Dorene Petersen, which has more than 100 pages of great tips for men and women!

>> Click here to read President Obama's Presidential Proclamation--National Women's Health Week.