2019--A Year in Review

December 31, 2019, marks the end of a decade. The newness of 2020 has the potential to be the best year or decade yet. Perhaps this is the decade to seek some type of self-improvement whether it’s taking your health back, learning a new skill, or practicing self-care. Maybe it will be a transitional decade as children will grow up and move away, maybe a marriage or college graduation or maybe retire and decide what’s next? So much can happen in ten years. A lot can happen in one year.

In the beginning of 2019, I was employed as a full-time dental hygienist while teaching at O’Hehir University and developing my Rooted In Wellness health coaching brand.  Living primarily in Broadway with two weekends or so in Colonial Beach.  (At the end of December 2017, I purchased a house at Colonial Beach, Virginia, with a wonderful view of the Potomac River. This place gave me space to cultivate and discover things about myself that were hidden for decades.)

As I reflect on this past year, I realize how adventurous and exciting life is, but also how time moves so quickly.  I’ve discovered the importance of quiet time and reflection.  Reflection of not only of the day’s events, but reflection of how I want to show up in the world.  Each of us has a choice to make each and every day.  How will I show up?  Will it be for my own personal gain?  Will it be as a helper to those around me?  Will I show up in peace and love?  Will I show up grumpy and offended at the world?  Showing up with intention will set the course of the day.  There are days that are difficult; believe me, I know.  The next day promises a new 24 hours to begin again, and it’s taking one step at a time that gets us down the path in our life’s journey.  Reflection on those difficult days is a time to learn and grow.  That awareness and completion of struggles is what makes us stronger, more resilient, and ready for the next leg of the journey.

NEW TERRITORY

In March, I embarked on a nine-month herbalism course to become a Clinical Herbalist.  This foundation course opened my eyes to the healing potential of plants.  God knew we would be sick, and provided resources that our bodies could use to heal from those problems.  That’s not to say that modern medicine doesn’t have a place, because it most certainly does.  However, I’m of the thought, why not have and use both?  After all, it is plant medicine that is used to formulate prescription medications.  Because of this course, I’ve been learning more and more about the native plants that grow in my yard and woods to build my apothecary.

In June, I took an energy healing course to learn about the benefits of energy and healing of the mind, body, and spirit.  I was skeptical at first about something I couldn’t see; it seemed so woo woo.  However, woo woo it is, I’m convinced it does work.  In the weekend course of Level 1, each student was able to practice these methods on one another.  It is a simple and beautiful way to provide healing energy to everyone.  When I stop to think about it, I’m reminded that I can’t see the wind, the radio waves, or the cell phone waves or even the electrical currents, but I can see the results of them.  Energy healing is like that.  As a student, I’ve had the opportunity to practice on family and friends.  I was so excited after Level I, I signed up for Level II and III.  Now I’ll wait for Level IV in April 2020.  This will be a wonderful addition to Rooted In Wellness health coaching and will fit in nicely with herbalism.

In July I finished up my dental hygiene position to embark on what is next for me.  This was the last piece of my old life, and I was released from it. It was truly a leap of faith, especially financially. However, since then, I have been able to pay my bills and actually somehow save money.  With the extra time, I’ve been able to help others with my energy healing practice, writing for my blog, and assisting people with living their best life.  I’ve also traveled more than ever, reconnected with my cousin, took up tennis, and cultivated relationships.  I’m also able to spend more time at the river house where I found my footing to keep moving forward.

THE NEXT DECADE

Each one of you are invited to spend some time reflecting on the journey of this year. No doubt there were struggles. No doubt there were joys. No doubt you got through it, perhaps even more resilient than in the beginning of the year. While it’s important to be present in the now, it’s also beneficial to reflect on the ways and the directions your path have taken. Are you where you thought you’d be?

This next year is the beginning of a new decade. A renewed energy of our potential and how what we think about grows. See yourself in new and exciting ways. See yourself with those you care for the most. See yourself as living your best life. When was the last time you took an objective look at what isn’t working in your relationships or your life?  If you feel like the energy output is consistently meeting with resistance, then likely it isn’t intended to work out.  The clear and honest energy you are receiving may be telling you it’s time to end things and find closure with what is no longer serving you. People come and go throughout our life.  Relationships serve a purpose for a period of time.  It helps us learn and grow as people that then readies us for the next step.  As people come into our lives, others will leave.  Sometimes we may not want to say goodbye, but nature is taking its course.  Even if it’s painful to let someone go, know that every ending allows for a new beginning.  Whatever the case is for you, be honest with yourself.  Take advantage of the opportunity to redirect.  It’s up to you to decide what you want and to take action to make it happen, whether it’s dissolving a business, forging a new alliance, entering a marriage or initiating a breakup.  Ending one commitment clears space for another to enter your life.  Don’t ignore your limitations, refuse to change, and miss this opportunity to explore new possibilities.  By not moving forward, then you’ve effectively decided to keep things the same and solidifying your current situation. In the end, each person is the driver of their own life. While it’s easy to shift blame onto others, this pattern only serves to keep a person stuck in a situation. Only with taking a closer, inward look can the truth be revealed. Embrace the exciting possibilities of 2020. How do you want to show up?

Health Bite: Give homage to your own personal journey and embark on the beginning of this new exciting decade.

To Go

I just passed a billboard with information on how using my phone with the appropriate app, I can order, pay, and pick up food. While for some, this may seem like a splendid idea, I wonder, how much more can a person cram into a day?  With all the “efficiency” in our modern society, why are we more stressed out, suffer with anxiety, and depressed than ever?

“Back in the day,” as some would begin, things looked much different.  Men would go work, mostly on the farms or run local mercantile businesses, while women tended to the family and household. I can only imagine it was hard work, but with a slower pace.  People relied on neighbors and community, and by in large, supported one another. Mothers were mothers to every child and it was a village that raised the child. Think of a time when there were no automatic dishwashers, microwaves, grocery stores that provided food from all over the world, automobiles, cell phones, televisions, etc. My guess is that it was a quieter time to live as well.  No one has termed “air pollution” or “noise pollution” yet. 

Fast forward a century later with all the amazing advances in front of us. Food will arrive at our doorstep, groceries will appear in the trunk of our vehicles, lunch will be handed to us through a serving window, and now we can order, pay and pick up in with the use of our mobile device. There is soccer practice, karate, piano lessons, after school activities, work, projects, household chores, meal preparations, grocery shopping, home and auto maintenances, travel….  You get the idea. It seems the more conveniences there are, the more “things” we stuff into the day. When will we ever “do” enough?

I’m guilty of the to do list. It’s been a way for me to organize my mind and keep me on track, however, there have been many days that I really pushed myself too hard to get it completed. For what reason? The only answer I can come up with is to satisfy my ego. I remember almost bragging about how much I accomplished in a single day. If I didn’t get my list accomplished, my ego would tell me I had failed and will need to try harder the next day. As I think back on it, I’m certain my body was stressed and exhausted. The cost of completing the list really wasn’t worth it.   

Our society has moved away from living to doing. Take a moment and read that again.  When I was a child, Saturdays were used to take the occasional road trip to visit family or friends. Sunday was spent at church then home to rest in the afternoon. I remember people having small homes and large yards to sit outside under the shade trees and the children ran around in the yard. There were conversations about life between the adults. Now people seem to have large houses with small yards. Rarely are people outside to talk to a neighbor or take the time to just sit and be. Rather, working long hours, stopping for an errand on the way home, taking the children to their activities while cramming in some nutrients along the way has become the way of “doing” things. In the end, it gives our society and ego what it wants….busyness.  

I’m often drawn to the story of Martha and Mary. In Luke 10, Martha is busy with household preparations while her sister Mary sits at Jesus’ feet listening to him.  Martha becomes annoyed with Mary and asks Jesus to tell her to help. The Lord replied, “Martha, Martha, you are worried and upset about many things. But only one thing is necessary. Mary has chosen the good portion, and it will not be taken away from her.”

This season, as we prepare for the celebration of Christ’s birth, why not let some of those list items fall away? What can you put off or even delete from your list? Take the time to breathe in the season and live this beautiful gift of life. The past is history, the future is a mystery and today is a gift, so enjoy your present.

Health Bite: Stop DOING and start LIVING

What Your #2 Is Saying About You

You read that right.  We are going to talk about a subject that can be a bit messy, but hopefully you will be more informed by the end of this article.  Even though people avoid this particular subject, I think it’s very telling of a person’s health.  Our poo does say a lot. Everyone experiences it; especially once we have consumed food.  Ideally, we eliminate about an hour or so after we eat a meal, but that’s not the case for everyone.  Since we are all bio-individual, some of us will eliminate three times daily, some only once daily, while others will eliminate every two or three days.  A high fiber diet will move waste along in our digestive system with a happy ending.  However, with a low fiber diet, waste will stay round in our digestive system, which is not as ideal.  When the stool is sitting in the intestine and colon for a longer period of time, there is a greater chance that health problems will occur. 

To make conversations even more open and exciting, Dr. Ken Heaton, MD developed a chart to help describe, well….what was coming out.  What comes out of the body is just as important as what goes in it.  Our poo says a lot about our digestive health and how the body is handling the food choices we make.

 Our stools represent what’s going on in our life both physically and emotionally.  If you just sit with that notion, I think you can agree.  Think about what happens when there is a sudden stress or excitement. Do you find yourself looking for the nearest restroom? That’s emotional.

Without further a poo…let’s dive right in. Looking at our chart, Types 1 and 2 are not ideal.  They have been sitting in the colon for a period of time and have become dry, hard and lumpy, which is difficult to pass.

There are many reasons constipation can be an issue.  Physically, there may be a lack of fats, fiber or water.  Emotional possibilities are stress, anxiety, or frequent traveling.  Medications can also cause constipation: pain relievers, antibiotics, antidepressants, iron, calcium, etc.  Years ago, our family was out at the fair looking at the livestock when suddenly, one of my daughters bent over in excruciating pain.  She began to sob saying her belly hurt.  Not knowing what was happening, my husband and I decided to leave and go immediately to the emergency room for an evaluation.  After taking an x-ray, it was determined she was full of …..you guessed it, poo.  For those of you who have dogs, think about what they do once they have let loose of their #2.  They run around with a huge energy boost.  They become puppy like for a short time.  It’s a release of toxins and waste and it makes everyone and everything feel lighter.  When we hold on to that waste, it slows us down and makes us feel bad.  Recently, I’ve become more aware of this problem among the population. It’s a sensitive subject, but one that needs to be addressed due to the health problems associated with constipation.  When the bowels don’t move freely and smoothly, they will dry and harden in the intestines making it more difficult to evacuate causing pain, abdominal discomfort and a feeling a tiredness. Over time, those toxins have an opportunity to cause disease. From an emotional side, constipation can be caused by anxiety, fear, and depression. These are real factors that need to be addressed.

Types 3 and 4 on our chart are the more ideal type to aim for.  The waste is moving through easy in the digestive tract and can be eliminated without difficulty.  Little effort is needed and even little paper is needed to clean things up.  A whole foods, plant-based diet will greatly increase the flow of stool with elimination occurring in regular intervals.  Plants are broken down easily by our body and contain fiber that help the movement of waste.  Meat and dairy, however, take more time to break down and contain little to no fiber, which moves very slowly in the system.  It’s more like a parachute gliding down into the colon.  The longer the stool sits in the colon, the more water is removed making it dryer and even more difficult to evacuate.  Thus, constipation and the discomfort that comes along with that.  To keep the bowels moving through the intestines, nourish with good fats, fiber, exercise, and drink water to stay hydrated.  Get a handle on the emotions like stress and anxiety.

Types 5, 6 & 7 are not ideal either.  These represent foods that has moved too quickly through our system and as a result there’s an urgency to get to the bathroom.  These can result in 5 or more bowel movements in a day.  Having loose stools are a sign of too much mucous and a damp constitution.  This type of stool is dangerous because the body is loosing nutrients and water to keep it hydrated. Foods that can contribute to this condition are dairy products.  Many people with a lactose intolerance will experience watery stools or even diarrhea.  Sugar alcohols can play a factor in this problem as well.  The small intestine cannot digest large amounts of these sugars efficiently.  Too much coffee or rich foods may also cause problems with loose stools.  Someone with an infection or food poisoning will cause inflammation in the stomach and intestines.  Other symptoms of this problem are vomiting and nausea.  Other possible causes may include viruses, parasites, bacteria, food illness, over doing a certain type of food, a food sensitivity, medications or supplements. Persistent diarrhea warrants an investigation by your health care provider.  Emotional considerations could be anxiety, excessive worry, or fear.  Physically, antibiotics, antacids, antidepressants, chemotherapy medications could cause this type of stool.

 Chronic loose stools may be a result of :

• Irritable bowel syndrome (IBS) that affects the digestive system.  

• Ulcerative colitis (UC) is another inflammatory condition affecting the colon and rectum.  

• Crohn’s disease is a long-term condition where the lining of the digestive system becomes inflamed.

• Celiac disease is more common than ever which the consumption of gluten causes an inflammatory response in the small intestine.  

Each of us need to have this feeling of lightness that comes from eliminating our waste, but for so many, it seems out of reach.  Pharmaceutical drugs can be helpful, but that certainly isn’t the best choice. It can be a temporary means to gain comfort, but getting to the root cause is always the best idea.  Drugs will correct the short-term problem, but that doesn’t address the long-term issue.  Constipation occurs when bowel movements become less frequent and becomes difficult to eliminate the stool, this seems to be the most common complaint. The constitution for each person is different and should, therefore, be addressed as an individual, not a blanket solution. If you are having difficulty with your digestive system, seek out help to get it back on track. Our gut health is important and should not be ignored. Let me know how I can help.

Health Bite—Live, Laugh, Poop

Mothering

My mother loved being outside more than being indoors. She spent much of the spring, summer and fall planting a garden and harvesting its produce.  When I was a little girl, I remember many days spent rolling around in the grass, jumping rope, and swinging on my play set.  My mother would say, “Why would anyone be inside when they can be outside?” Perhaps that’s why I love being outside so much.  I learned to appreciate the sun, the air, and earth early in life.  Although, if I were honest, I haven’t appreciated it all my life.  There were years I didn’t go hiking or take the time to really appreciate how special the outdoors is; but I worked in the yard with flowers and landscape design while my children were young. For me, being in touch with the earth is like being home.  It feels warm, comforting, and loving.  Mother Earth, is important to each of us.  We all were made from dust, by God, and we will return to dust.  Life happens in between.  

One of the best snorkeling trips I encoutered was in Belize with my family in 2015, ten months before my husband died. It was the best vacation we ever spent as a family, and one I will never forget. But yesterday, I went snorkeling in the Caribbean. The crystal blue water with its gentle waves that bring life and food to the undersea creatures is stunning.  As I was floating along, I began to think about all the people who had done this before me, here in this spot. People who have seen the same fish, the same coral, and felt the gentle waves or even perhaps lost a flipper. As I watched the fish eating around the rocks and coral, I thought about their lives. They were once a minnow and before that an egg. Even earlier was a mother and a father.  Life is a cycle that continues unnoticed by most people, including me.  

 Mindfulness is an exercise in which thought has purpose in the present time and the moment in which time is occurring now. Most people either live in the past or in the future, which is sad. Time cannot be regained once it is lost, yet unless mindfulness is exercised, time will simply disappear.  There is only so much time given to each person and how we spend it matters. Sometimes it’s necessary to cut out things or people in life that no longer serve us well. Moving away from what is normal and comfortable isn’t easy. But if someone brings you down, then it’s time to let that relationship go. If your job is so stressful that it’s affecting your family in a negative way, it’s time to let it go. New beginnings can be scary because it’s unknown, but what if we can call it something else? Like an opportunity? I don’t think our short life wants us to stay stuck in a job, a relationship, or health related problems that isn’t serving us today. As we advance in age, we should also advance in life. I believe we should continue to strive for greater self until we die.  

What in life isn’t serving you at this moment?  Sometimes we stay too long in a situation because of fear.  Fear will paralyze a person from moving forward.  I can attest to that as well.  There are ideas I want to move forward with, but fear of failure keeps me from trying.  Pride and fear together are an ugly duo that will stop anyone in their tracks.  I have a plaque in my house that reads: Be Fearless. I look at it often, smile and acknowledge my own weakness.  The awareness of one’s weakness is often all it takes to gain the courage to move.  Even if the movement is slight, it’s okay so long as it’s a forward movement.  There comes a time when a season or a phase is complete and it’s time to move on. There is no benefit to staying in the situation. As for me, I continue to make steps toward those ideas and bite my lip in the process. Shake off the old and welcome the new. There’s no need to rush into anything, but take the time necessary to adjust to the new idea and change that is forthcoming.

Take the time to find those centering and grounding moments.  Life is only a blink. I’m so lucky, as are you, to have a new 24 hours each day to spend it anyway I choose.  My mother instilled the love of the outdoors in me, and I will forever be grateful to her. Mother Earth has taught me to be still, quiet, and accept her love. 

Health Bite:  Be present today in your own life

Excuse Me

The wonder and beauty of individuals are our differences.  Often, we are attracted to people that help strengthen our weaknesses.  For as much of the sameness we share with one another, we are all really quite different in a variety of ways.  Those differences can make relationships both interesting and frustrating.  Life would be so boring if we were all the same, yet, many of us seem to dislike being around people who are not.  Society has come a long way, especially in the last two decades.  We, as people, are more accepting of individuality regardless if it aligns with our own; yet, depression, anxiety, and suicide prevalence is still too high. I think it’s mostly due to feeling different, unloved, and unaccepted.

 I’ve been in enough social circles in life to witness the subtle ways people work to try and upset others by pushing buttons that are sensitive.  Religion and politics are two things that are discouraged from discussing, yet those two subjects make it to the surface on a regular basis.  I wonder if they are supposed to be off limits because of the deep emotions that play into them?  Personally, I enjoy listening to people’s ideas and ways of thinking about these subjects.  Of course, I have my own opinion; and I’ll chime in when I have something to say, but first of all, I choose to love the people in the room unconditionally.  It sets a new perspective in the light of love.  With love in the center, all conversations begin and end in that emotion. 

 I’ve learned to ask gathering questions to help me understand the framework in which a person is coming from.  Don’t we all have reasons for our opinions?  Understanding a new perspective sheds some light on why a person feels so passionately about a particular topic.  Usually there is a deep wound or experience that creates an opinion or value.  Empathy and compassion allows perspective. While it may not be something I agree with, that doesn’t mean there should be an offense.

I am the only one who gets to choose whether I’m offended by a topic or remark or not.  No one else gets a say so.  Think about this:  If someone says something to you that is offensive, you can choose to ingest it or throw it out.  When we take offense to things that feel hurtful, those emotions become a part of who we are.  That can manifest into a hurt that can become an negative emotion and eventually a disease.  We not only digest food, we digest emotions as well.  Rather than choosing to be offended by a remark or a gesture, I can ask myself if the remark or gesture is true or worth considering.  If it is, then I should think about it and make necessary adjustments.  However, if it is untrue, then I should dismiss it into the universe as noise.  Each of us as a choice in how to process information.  It can be ingested and become a part of who we are (good or bad) or it can be dismissed as untrue, unwarranted and, therefore, noise.

Rather than choosing to be offended by a remark, chose a different outcome by agreeing to disagree.  I have friends who think differently on a variety of topics, yet we can have fun together and honor each other’s differences.  Life is too short to walk around being offended.  I challenge each one to show up with unconditional love; especially, when there are differences. That doesn’t mean you have to be their best friend or even choose to spend a lot of time with that person.  What it does mean is choosing to love that person for their differences.  That’s the difference! 

Health Bite: Choose unconditional love

Oh Ricky You're So Fine....

Ricky came into my life about three weeks ago.  We met at Costco in the seasonal summer isle.  It took me awhile to figure out if I wanted Ricky to be a part of my life or not. Tall, attractive, and thoughts of fun were enticing.  I contemplated how much time would I be willing to give up for this new relationship. Eventually, we did leave together and accompanied me to my river house at Colonial Beach. Since our meeting, Ricky has taught me much about life.  Just like anything new, there’s an element of excitement about a new relationship. There’s the discovery stage and getting to know one another.  That’s where Ricky and I are; getting to know each other.

The first time we were out on the water together, it was smooth and relaxing.  Almost meditative.  It was a delightful experience, to which, I craved more.  The next day, was almost the same.  The water was peaceful and being out there was, again, relaxing.  At the end of the weekend, we parted ways until the next time.

A couple of days ago, I returned to the river and looked forward to seeing Ricky.  It was a breezy morning and the surf looked a bit rough, but I wanted to be out on the water, so Ricky and I started out.  As much as I wanted to hang out on the water, I just wasn’t able to stay out very long.  The surf and waves were coming in too fast for me to be successful at my endeavors.  As I sat there thinking about the water, I began to understand that the river and life are, in many ways, parallel.  The waves were bouncing me to and from; sometimes with a gentle rock and other times it was unsteady.  When things happen in life that are gentle and move effortlessly, I seldom think about it or give gratitude for it.  It’s when life seems unsteady that I notice the change.  

It’s at that moment choices are made.  There isn’t a wrong choice, necessarily; but perhaps, a better choice.  There’s the choice to fight and seek to control the situation, or the choice to let life flow into whatever it needs to do to get us to the next thing.  As I pondered the current situation on the water, I decided to sit down and relax into the water and the current.  I took some time to reflect on the day and the place in where I was.  Rather than being upset that the water was too rough, I let the water rush over me and gave gratitude that I was even in the water in the first place.  I knew that eventually the river would calm, and I’d be back out in it another time.

 Later that same day, the water was much calmer.  I decided it would be a great time for Ricky and I to get back out on the river.  As we took off, there were a few waves coming from the side that I didn’t notice.  Suddenly, I found myself in the water, knocked off balance.  Life sometimes, is like that. It just knocks a person off balance. I laughed as I climbed up on the board again, tasting the saltiness of the river and the surprise of a sudden dip.  I found my balance and was off.  The current was swift.  I felt it as soon as I entered in the water, so moving down stream was rather calming and relaxing.  The sun was out, but the breeze and low humidity made it a great day to be out on the river.  As Ricky and I reached our destination, I turned around to head back home.  I paddled and paddled then realized I had only gone a few yards.  Wow, the way back was going to take some effort.  The tide was going out, and the current was strong.

Again, life and the river have something to teach.  Both can change in a moment and leave one wondering what to do.  Does one give up or does one dig deep to get through it?  There are always choices to make in every situation. We make decisions all day long. Some are easy…coffee or tea? Others not so much. I had choices to make at this moment. I could paddle to shore and call someone to pick me up. I could paddle back and be frustrated at myself for having come out in the first place. Or, I could paddle back with the thought of gratitude in the process of a good workout with an unexpected plunge and the scenery of this beautiful river. In that moment, it’s a change in thought that makes the difference. It took me three times longer to get back to my house, but I understand the value of perseverance. In the end, I had a great experience and a very good workout…which I felt the next day.  Life has it’s difficulties that knock us off balance, but the acknowledgement in that determination makes it all worthwhile.  Strength is in the mind more than the physical.  Once the mind is set on the intention, the physical will work to make it happen.  Ricky, my paddle board, is a quiet teacher.  No doubt I will have more to learn from Ricky and the river.  In the meantime, I watch the water, feel the air, and love this world I call home.  

Health bite:  Set the intention and the physical will follow.

A Cup of Joe

Recently, I was talking with a family member who gave up coffee. She explained how she noticed that it made her very talkative and almost jittery. Now that she has been off of it for several weeks, she feels much better and thinks she is in a happier more natural place in her life. My mother had wanted me to write about caffeine for some time, but this was one vice I still held on to. Maybe I didn't want to learn the negative side effects because I didn't want to make any changes in this area yet. But, alas, here I go....

Many of us begin our morning with coffee. For some, it's a cup, for others it's a whole pot. The coffee connoisseurs in the audience will know there are many ways to brew coffee, and they can taste vastly different. There's the cold press, the french press, the pour over, etc. There is flavored coffee, bold, mild, the list goes on. Then we can change how we like it. Whether it's a latte, cappuccino, Americana, or iced coffee. It seems the sky is limitedless with this versatile substance. Some of these coffees are more like a dessert than the neurostimulating beverage in it's regular form. So let's get down to the nitty gritty. 

Caffeine activates the adrenaline response in our body. It's that fight or flight mechanism that alerts our body that there is a threat nearby.  We get this rush to get moving and our body overfills with adrenaline and other stress hormones. Unfortunately, we tend to spend a good part of the day in this zone of adrenaline. It has toxic effects on a cellular level that affect our health in negative ways. Adrenaline is secreted from our adrenal glands. These triangle-shaped endocrine glands sit atop the kidneys and are chiefly responsible for regulating the stress response. In a time of trouble these hormones help us escape danger, but alas, caffeine is not typically viewed as dangerous, but our body is being tricked into this response. Adrenal glands are key to a healthy immune system and proper thyroid function. Overtaxing our body day in and day out leads to adrenal fatigue.

If you live in a place of chronic stress, the adrenal glands are consistently excreting adrenaline and stress hormones to counter act the stress your body is undergoing. Adding caffeine to the already stressed body increases problems such as a rise in blood pressure that may last for many hours after the consumption of caffeine. Even that one cup of coffee in the morning has affects on the body until bedtime. Studies have shown that caffeine may impair insulin action causing a rise in the body's blood sugar levels. Gastrointestinal problems like abdominal pain, diarrhea, and increased bowel movements could be an issue because caffeine is a stimulant. Those who have IBS, Crohn's disease or colitis should be extra cautious before choosing caffeinated beverages.

There's one more area though I would like to touch on....Bone health, particularly for women, is very important. When I do visit a coffee shop, the people I generally see consuming this dark beverage are adolescents and those in their late teens and early twenties.  Coffee shops are fun and friendly places to go to "hang out." My own three daughters still enjoy coffee shops. But, between the ages of 12-18 years, young people require more calcium and protein for building bones. Caffeine has been shown to interfere with the body's uptake of nutrients for building strong bones. Other factors can effect the absorption of nutrients also like processed or fast foods, but for now we will concentrate on caffeine. The teen years are a vital time during our life to set the foundation of future bone health. If the bones are not formed property with all the nutrients needed, it sets up the body for impaired function in the future. This should be the reason to proceed with caution!

Coffee is also acidic and can interfere with stomach acids making the body more acidic and even leading to acid reflux. Adding to the acidity is sugar and milk; both are lower in pH and increase that acid attack. I still enjoy coffee, but at a small rate. My cousin, Cindy, introduced me to a frother. Now I need/want frothed milk with my coffee. It’s a fun and inexpensive indulgence that feels like a coffee shop speciality. I use organic almond milk with just 4 ounces of coffee/adaptogens in the morning sometimes sweetened with xylitol. It’s just enough to allow me to enjoy this warm beverage, and with the adaptogens, I feel better about consuming it.

Even though this post discusses coffee as a means of caffeine, other beverages such as chocolate, soda and tea fall under this too. Caffeine, no matter what it’s in, should be used sparingly. Consider when the afternoon hits and the sleepiness feels heavy, rather than grabbing another cup of coffee, drink some water or inhale some peppermint oil. Another “wake me up” is to jump up and down for a minute to get the blood circulation going. Perhaps you can ask others to join you! Who knows, maybe you can start a new trend?

Health bite: Caffeine should be used with caution.

Heredity or Habit?

Our body is made up of billions of cells that form our bones, muscles, tendons, blood, etc.  Without them, we would not exist in human form. In those cells are DNA chains that determine sequences of how cells will act or express as to what their particular job is.  

Heredity plays a large portion in our cells and can predispose us in a variety of ways.  Our looks, for example is a heredity feature we inherited from our parents. How tall we are, the color of our eyes, hair, and skin. For many, the shape of our body is also based on our heredity.  While some seem to be skinny, others seem to bulk right up.  That being said, I think many times heredity is blamed when things go poorly, but is it really our parent’s fault?

When my late husband was diagnosed with cancer, he asked the doctor how it happened.  The doctor told him is was "bad luck."  Personally, I don't believe in luck.  I believe there is a Devine plan that give an opportunity for growth.  Each of us are given choices to make; I wrote about that recently in a previous post. It's those choices and the plan of action that can determine the future.  

Let's take a look as some habits.  A habit is defined as a routine or behavior that is repeated regularly and tends to occur subconsciously.  Habits are both good and bad.  When I observe people and their families, I notice the habits being similar.  Children learn from the adults and the adults learn from other adults and so on.  These habits are not necessarily DNA or cell generated but one of observance and repeating behaviors.  Habits are also formed from social norms. Handshaking and saying “Hello” to someone are habits that we acquire in our life. These are not heredity traits, but habits that are learned along in life. Habits are learned at the kitchen table with food preparation and dietary intake. Habits are learned when a family goes for a walk or hike on a Sunday afternoon. I believe it’s these habits that we often confuse with heredity factors.

I have observed in the dental practice, patients that are healthy with a family history of diabetes, cancer, and/or heart issues. I’ve also seen the opposite. Those that are unhealthy with a similar family medical history. Is it bad luck or is it that the patient is making choices that sustain health? I think it’s the later. Studies show that only about 5% of the time does heredity play into disease diagnosis. Too often, we give in to the notion that it’s our destiny to receive the same health fate as our parents. If that’s the case, I’m in big trouble. Here’s my history:

• grandmother died of cancer—age 54

• father died of cancer—age 63

• mother died of cancer—age 78

I refuse to give into the idea that this is my fate. By choosing to live differently, I think we can change our DNA expression and live a full abundant life. That will look differently for each one of us. It’s a daily decision for me to choose foods that will sustain life. There are land mines around me that I have to stragetically avoid. To be honest, it was difficult at first to walk past the cookies and donuts in the office. But over time, I now have no desire to eat those things. For me, those few moments of eating pleasure isn’t worth the months or years of chronic disease.

It’s not heredity that keeps a person on the couch playing video games or bing watching movies. It’s not heredity that frequents the drive thru at the fast-food restaurant or giving into those sugar cravings. These are habits that will not likely sustain health for the long haul. Habits, like these, are toxic to our cells and can lead to distress and eventually disease to our body.

Please hear me say that there are factors that predispose us to disease, and if continuing to live the same way as our parents, can end up with the same fate. Ponder the thoughts of what is heredity or habit. What decisions are you making to sustain health vs. leading to disease? Each of us has the ability to change the expression of our DNA based on our environment, whether that is internal or external. How do you want to go out? Live well and die quickly or linger for years and die a slow death? I’m opting for the first scenario. Will you join me? I need to have someone around when I’m 90 years old to share a glass of wine with!

Health bite: Fate is not based on one’s heredity but the habits you acquire.

White Caps

Peace.  It’s a gift from God.  What I love most about gifts from God, is there are no strings attached.  It is yours because He loves you.  All you have to do is receive it. 

When was the last time you felt peace in your life?  Peace and quiet can be felt when the kids go to go bed, or after a hectic day of work is over; but I’m not talking about that kind of peace.  I’m talking about a deep, deep peace.

Our lives are built around hectic schedules of “to do” lists.  We run from point A to point B juggling kids, spouse, work, home, and all the other tasks required to keep up.  With all the technology, I think we, as a society, are more stressed out than ever!  Technology is supposed to help, but I think it has hindered us in many ways.  We’ve become “unplugged” from relationships, conversations, and gestors of kindness.  We no longer need to “bump” into someone at the grocery store because now we can order our groceries on-line.  No need to even get out of the car, as the customer service representative will load it for you!  Don’t worry about getting your steps in….you can go to the gym...maybe, if your can squeeze it in!  What will it take for you to slow down, breathe, and cherish life?

A deep peace can carry you through difficult times in life when things are uncertain.  This type of peace is noticed by others you encounter.  It shows in how you act, speak, and live your life.  It’s quite refreshing to feel that even on the darkest day, God can give the gift of Peace that passes all understanding. 

Maybe you are wondering how you can receive this gift?  It’s quite simple, really.  Just ask for it.  The Lord knows your heart.  He sees your hurts.  He knows your struggles.  He feels the tangles in your relationships. 

As I sit, looking out my window, I watch a tidal river sway with its white caps that then settle and flow along.  Each of us experience those white caps in life.  The turbulence can be difficult leaving one to wonder how it will end, or if we will survive it.  I’ve grown to appreciate life, because life is fragile.  That fragility helps me gather the important people in my life and keep them close.  Things can change in a second and that white cap becomes tall and resilient.  The current seems strong and swift.  Even in those days, peace is available to the recipient.  All you need to do is ask and receive.   

It seems simple enough, yet so many go through life not experiencing true peace.  That includes me.  It’s easy to get caught up in this world.  We run from situations because it’s easier than dealing with them.  We look for answers in this world and try to gain control, but it’s futile.  The only answer is to turn it over to the Lord.  He came to set us free from bondage.  He came to restore peace and joy. 

Think of life as slices of pie.  Time spent is a slice out our of life that can never be reused, recovered or replaced.  How that time is spent should be meaningful in building up the world rather than taking it down.  Take a PEACE of pie today and enjoy each bite.  Savor the love and warmth; remember to express gratitude to the one who set you free.

“I am leaving you with a gift—peace of mind and heart!  And the peace I give isn’t fragile like the peace the world gives.  So don’t be troubled or afraid.”  John 14:27

“And I pray that Christ will be more and more at home in your hearts, living within you as you trust in him.  May your roots go down deep into the soil of God’s marvelous love; and may you be able to feel and understand, as all God’s children should. How long, how wide, how deep, and how high his love really is; and to experience this love for yourselves, though it is so great that you will never see the end of it or fully know or understand it.  And so at last you will be filled up with God himself.”  Ephesians 3:17-19

health-bite:  Take your gift of Peace and share it with others.

Finding the Joy

Life is difficult and each of us will experience a season in life when joy seems unattainable.  We are left wondering if God is listening, does He care, what does this mean.  During the holidays the family unit is placed with high expectations on gathering and making memories.  It’s an opportunity to take time out of the normal schedule to visit with loved ones.  Difficulties arise when members of a family are no longer present at the dinner table.  Others still dread seeing their family due to fractures and hurts from the past.  The emptiness could be overwhelming.

It’s also one of the busiest seasons of the year with a host of commitments, purchases, and demands, one can feel…well, exhausted and wishing Christmas were over.  Joy is defined as a feeling of great pleasure and happiness or rejoices.  Is that how you are feeling right now? Are you feeling happy?  How can someone find joy in the midst of this hectic season you may wonder? 

During the next year, I will be learning to be a health coach.  One of the things I have learned so far is that health begins with other things that are not food…such as relationships.  A loving relationship can bring joy; in contrast, one that is toxic brings turmoil. Here are some ways to try and find your joy:

• Pray. Deep relationships with Christ will open doors that will otherwise stay closed.  He cares for us and wants to know every detail we are dealing with.  He has the answers and there is something wonderful about turning our troubles over to Him.   
• Be grateful.  Practicing gratitude is important in finding joy.  Be thankful for the many blessings in your life.  Everyone has blessings.  Living in the United States is a blessing.  We don’t have to worry about bombs going off today.  Be thankful for family, food in the refrigerator, work, health, family, and the lists go on.  Even a warm house on a cold winter night is a blessing.  Think on these things throughout your daily, and joy will come.
• Say “No.”  Self care is important. We are conditioned to help others, lend a hand, give care to family, work hard, etc.  We sacrifice ourselves and end up exhausted and sick.  Take time for you.  You are important to many people….they will understand.  Get enough rest so your body can deal with all the things that come at it; and get a massage.

One more thing to consider is that constant negativity will steal not only your joy, but the joy of those around you.  Our brain naturally moves toward negativity.  We find fault and judge others, because that’s our tendency.  That negativity creates anxiety in both parties, which blocks access to higher cerebral functioning.  We will then have difficulty with problem solving and ultimately our relationships with others will suffer.  You may know someone who is negative and you may know someone who is positive.  Which person do you want to spend your time with?  How do people view your position?  Not sure?  Maybe you should ask someone you are close to.

Joy is obtainable.  “Finally, brethren, whatever things are true, whatever things are noble, whatever things are just, whatever things are pure, whatever things are lovely, whatever things are of good report, if there is any virtue and if there is anything praiseworthy—mediate on these things. The things which you learned and received and heard and saw in me, these do, and the God of peace will be with you.” Philippians 4:8-9.

Health bite: Joy is inner peace...find yours

Simply Live

Ever wonder why some people seem to have everything while others struggle to make ends meet? Or people who should be happy really aren't.  Instead they are bitter, angry and broken. What's up with that? There is a saying that happiness is wanting what you have, not wanting what you don't have.  I believe this is true to find joy and being content.  I've often found myself running around looking for just the right item...sometimes driving myself crazy, only to start the whole process over in a couple of weeks.  Could it be, I was looking for something that wasn't tangible? 

We are so very blessed here in the U.S.  We have plenty of everything!  Fresh fruits and vegetables are available year around.  We can drive to the grocery store and purchase fresh lettuce or grapes anytime we want them.  We also indulge is other pleasures like dining with friends or attending sporting events.  As Americans, we spend $2,000 to $3,000 a year on recreational activities...that's a lot of dough.  I guess we are bored and want to be entertained. We go to concerts, sporting events, movies, theaters, and I can't leave out dining out at restaurants.  All of these are luxuries that cost money.  

I tend to be a high energy person that checks things off of my to do list.  My late husband, though, did things differently.  He got around to it, whenever.  Opposites attract and he certainly helped me to stop and smell the roses, and for that I am truly grateful!  He enjoyed entertainment, especially television.  He watched many programs at the same time..a channel surfer, if you will. He would tell me often, "I just haven't had time to get that done."  One day in frustration, I informed him I was going to give him the gift of time.  He asked me how I was going to do that?  "I'm cancelling cable!" I declared.  I didn't, of course, and he continued to spend a lot of time watching television.  I digress...

Could it be that the more we have the more we want? Plus the more we gain, the more time we spend taking care of, guarding, or obsessing over our stuff.  I'm now in a phase of life with aging parents.  Years of tangible items that are important to one is not so important to another.  Wouldn't be better to let go of those things we can do without?  This year, I lost two people in my life.  The reality of going though things happened and it allowed me to minimize my own material items.  When I went through my mother-in-law's house, I found that in each of the closets in her three bedroom duplex where coats and clothing.  She was just one person, and I wondered why she kept all those coats.  I mean no disrespect to my mother, as she was a very generous and kind woman.  She had four closets full of clothes and continued purchasing clothes up until a month before she passed away.  It just makes me wonder what we, as humans, keep chasing.

Could it have been that something else was missing?  Perhaps a relationship or an experience left us feeling out of control, so consumerism filled in the gap. 

How can each of us be more content without consuming so many material possessions? This is an individualized decision and journey.  If you could just make one change toward simplifying your life, what would it be?  Write it down and do it.  I think you will be surprised by how freeing it is. After the first one is accomplished, write down another and then another.  Free up your life and find contentment.

Health bite:  Living simply is freeing and allows one to simply live.

New Ways

What if you were to learn something new that could prevent disease....would you change your habits?  What role does ease and convenience play into behavior change?  Each day, news reports suggest we add this or avoid that to stay healthy or avoid problems, yet we are still unhealthy as a nation. How often do we change our habits in light of this information?  Again, will it be an inconvenience?

Do you find disease, hospitalization, chronic illness, or pain convenient? Does spending hundreds or thousands of dollars on medical costs and prescription drugs convenient?  Are you rolling the dice that problems won't happen for you?  Chances are at some point in life there will be an "inconvenience" of disease.  We've been lied to by so many agencies and commercials about health that now we are a sick nation. Obesity is an epidemic, heart disease with all the prescription drugs taken, is still the number one killer. How can this be?

Are we on a wheel spinning around the medical world hoping to get well, only to have more prescriptions drugs given to us to take care of the side effects from the last pill?

I think medical doctors genuinely care and want to help people.  They have to be caregivers from the heart.  Doctors spend a great deal of time and money in their chosen careers.  Researching and studying to help people or even cure diseases. Yet, I wonder how many doctors become discouraged because people seem to get sicker instead of better. More tests, more drugs, and more disease.  What is the missing link?  Why aren't people, as a whole getting healthier?

Could the missing link be nutrition?  The medical community, as a whole, has little to no nutritional education.  Recently, I was talking with a PA who works with a local cardiologist, and we were having a conversation about reading and hobbies.  I revealed to her that I was reading a much as I could about healing, nutrition, and diseases.  She told me that many of her heart patients ask her what she thought they need to be eating now that they have heart disease, and what she said shocked me!  She told me she didn't know what to tell them!  She had NO, ZERO, NADA, classes on nutrition!  Does the daily dose of drugs replace a healthy diet?  It seems the doctors are saying, "Keep eating what you want, because you are taking drugs now.  No worries....you'll be fine!"

There as been repeatable scientific data that shows the reversal of heart disease through a proper diet.  Unfortunately, most people don't even know what a healthy diet looks like.  There's more to it than granola bars, yogurt, and salads with lots of dressing.  Eating a whole-plant, vegan lifestyle has been shown to greatly reduce disease and in some cases reverse disease.

The most difficult part of adapting this change in the one in the mind. Getting the mind on board and creating a discipline for a plan will take some time.  Take a 30-day challenge to give up something that could be harming your body.  Maybe its meat, dairy, or sugar.  Choose to give up only one for now.  After two weeks, you will feel different....better......healthier.  It's worth the inconvenience of a better lifestyle to avoid the inconvenience of disease.

Health-bite:  You are what you eat

The pH Balance

Balance. According to the dictionary, is defined as a condition in which different elements are equal or in the correct proportion. Our body is constantly striving for balance. The pH is a measurement of acidity or alkalinity in the body. Our system constantly strives for balance of pH. A healthy body pH is between 6.0 and 7.5.

An acidic body will bring about problems such as weight gain, headaches, depression, back pain, constipation, muscle stiffness, allergies, and aging skin. A low pH in the oral environment leads to tooth erosion and decay. Over acidity can also bring serious health problems like osteoporosis, arthritis, diabetes, inflammation, cancer, heart dishes and colon disease. When our body is constantly in a state of over-acidity, nutrients are taken from the bones, muscles, and organs in an effort to neutralize the acids and restore balance. Over time, this leads to a compromised immune system.

Scientist agree that to maintain health, our diet should be 60 percent alkaline forming foods and 40 percent acid forming foods. Unfortunately, the typical American diet is 80 percent acid forming foods and 20 percent alkaline forming foods. Inflammation and disease thrive in acidic bodies. When we are on the go, fast food, processed and pre-packaged foods are what we go for. We are setting ourselves up for big problems.

Below, you will find a chart that lists foods in both categories. Remember, our body wants balance, so choose foods from each side in the 60/40 ratio. You may be surprised to find lemons on the alkaline side. While chemically acidic, lemons in the body are extremely alkaline in the body. The pH of the lemon is 9.0 and sits on top of the chart for alkaline foods. Squeeze some lemon in your water throughout the day to help you maintain the pH balance you need.

Health-bite: Alkalinity leads to a better healthy-style

Beet it!

Beets, one of the most nutritious vegetables for us, doesn't usually get rave reviews at the supper table. For some people it's the color that is off putting, while for others it's the texture. Consumers eat more canned beets than fresh, and of the fresh, usually without the tops on them. Research tells us that the tops of the beets contain more antioxidants that the roots themselves. Most consumers who do purchase their beets with the tops on, once home, cut them off and throw them away.

Even without their greens, they are among the healthiest of all commonly eaten vegetables. Their sweet taste has a low impact on blood sugar, a good source of fiber, folate, and potassium. They have nine times more antioxidant properties that the typical tomato and fifty times more than orange carrots. Beets get their red color from betalains. Betalains are proving to be good cancer fighters. In a 2009 test-tube experiment, beet juice blocked the proliferation of human cancer cells of the pancreas, stomach, prostate, lungs, and brain by 85-100%. It was also found that those eating beets on a regular basis had a lower risk of cancer, cardiovascular disease, diabetes, obesity, and diseases of the digestive tract.

Beet leaves are one of healthiest greens you can buy. With seven times more antioxidant than romaine lettuce, they are on the same level with kale in terms of overall nutritive value. Use the greens in salads, substitute for spinach in recipes or serve them with the beets themselves.

Purchasing beets with their leaves still on will likely mean they are the freshest in the store. Once the leaves turn yellow, the produce manager will cull them and repackage the roots for sale. Choose beets that are deep red, as they will contain more betalains than those that are lighter in color. Canned beets are a good choice too. Even though the are less flavorful than the fresh beets, they provide more antioxidant value.

Beets could even help athletes perform better. A 2012 British study determined that fit men and women who had eaten a serving of whole beets daily for several days could run faster than they could when they had eaten a serving of other vegetables. Interestingly enough, with these findings, a number of British athletes who competed in the 2012 Summer Olympics drank beet juice rather than Gatorade before their events, including Mohamed (Mo) Farah, who won the gold metal for the men's five-and ten-kilometer races.

Health-bite: Beets, it's what should be for dinner

Find the Connection

No doubt you have likely heard the phrase "oral systemic link" shot around in literature and on news shows, but what does it mean? The medical and dental community for years had separate thoughts about what the other practiced, and so was divided in assisting people in their health quests. Not so any longer.

What research has been suggesting over the past decade is that the health of the mouth tells us much about the health of the whole body. No longer should we treat each separately. Finding ways to bring health to one, can bring health to the other. Gingival inflammation (gingivitis) is often the first onset of diabetes. It is marked by bleeding and swelling gums, although it slips through the radar of the general population because most people don't clean in between their teeth. You see, this is where the disease starts. The tissue is more fragile and susceptible to disease in between the teeth. It's likely to have more bacteria stuck there because it can hide and not get dislodged with daily activity (eating, drinking, and talking.). The oral cavity can show disease within a few months, but it takes decades for it to show up in our bodies. Take notice to how your gums look. Ask your dental professional how your oral health is at your check ups. Talk to your hygienist, ask questions, and take their advice.

Even though diabetes is a serious disease, heart disease is another issue that has been linked to the oral cavity. Autopsies have shown bacteria that is normally found in the mouth in the heart, causing infections. Endocarditis is a serious and fatal infection. Inflammation in the gums happens because too many bacteria have made a home round the teeth. This initiates an immune response in which blood vessels open to allow white blood cells to start killing the bacteria. Just as easily as the white blood cells can work through to fight the bacteria, the bacteria also have access to enter the blood stream and flow to the heart. Thus, if the bacteria is able to stick around a little while, an infection can occur around the heart.

Pregnancy can be a factor in inflammation and gingivitis. Countless studies have linked oral infections, like severe gingivitis and active periodontal disease, for premature births. An autopsy performed on an infant that was still born revealed oral bacteria in the amnionic fluid causing infection and ultimately death. The mother had untreated periodontal disease.

Taking care of the gums and teeth is more than just brushing, which the only means in which most folks do. Diet places a part as well. Sugar is an inflammatory factor and the main source of food for bacteria. When you consume simple sugars, the bacteria begin to feast and then excrete acids that breakdown tooth enamel and cause the gums to become red. A high carbohydrate diet will leave behind more plaque that hardens into tartar, which is contributing factor to oral disease.

Using something to clean in between the teeth is actually more important than brushing. Why? Remember what I said about the tissue being more fragile in between? Bacteria want to make a home. A place to raise a family and build a community. You give them that opportunity when you don't clean in between the teeth. It's stuck there. It's not going anywhere. It's safe from chewing forces and getting swished around. As a matter of fact, it just has to sit and wait for food to come toward it in the saliva. It grabs what it wants to eat and lives on.

Do you get the picture? This is the oral-systemic link. Seek professional oral hygiene care regularly, and practice good oral hygiene at home. What you do at home makes the biggest impact!

Health-bite: practice excellent oral hygiene care for a healthy body

BAYERing All

Pharmaceutical companies make medicines to help people. Their interest is in allowing people to live longer, happier lives. If you believe these two statements then you shouldn’t ready anymore of this post.

Bayer is most known for its aspirin. The company has done a great job with name branding. If someone were to say aspirin, the immediate thought is Bayer aspirin. The Bayer pharmaceutical company is a German company founded in 1863. They manufacture veterinary drugs, women’s health products, over-the-counter drugs, diabetes care, pesticides, along with polymers and adhesives. The company is worth over $18.57 billion.

Even though best know for its aspirin, Bayer also trademarked heroin in 1898. It was sold as a cough suppressant and a non-addictive substitute for morphine. They also created Phenobarbital and Cipro (antibiotics) and Yaz (birth control). In 2014, Merck’s consumer brands like Claritin, Coppertone and Dr. Scholl’s were purchased by Bayer. Bayer also develops genetically modified crops and pesticides.  What's next will shock you.

Before WWI, Bayer had business in the United States. Because of the conflict, ties with Bayer pharmaceuticals were cut. What most people don’t know about this company is their role in WWII. During the war, Bayer participated in Nazi war crimes. IG Farben, that included BASF, Bayer, Heochest and other German chemical and pharmaceutical companies, was intimately involved with the human experimental atrocities committed in Auschwitz. Prisoners were “purchased for disposal” by the pharmaceutical giant, according to the Auschwitz files. As a matter of fact, their facility in Auschwitz was built by some 300,000 concentration camp slaves. Once the facility was finished, the workers were disposed of. To date, no apology or compensation has been made to the survivors or their families. Those prisoners that some how made it through the experiments, live with the results all those years ago.

After the war, Bayer became independent of IG Farben; and in 1978, Bayer was once again in the United States. This information is difficult to conceive. How can a company, who is suppose to help people, dispose of people so freely? Can money really be the root of this evil? Yet no one speaks of these facts in our history classes. Perhaps it’s too difficult to speak about. It was difficult for me to read about them and then to think about it again as I write this post. Consumers have purchasing power, and I will no longer support a company like Bayer or their subsidiaries.  Whenever possible, go a natural way to heal yourself or a loved one.

Health-bite:  know about the companies you support

What the health?

The life span of the average person in the United States has significantly increased over that last century. Medical research and medications have made it possible to treat disease and provide longer lives for the sick and elderly. Diagnosis, treatment, and medical coverage have allowed patients to extend their lives, but at what cost?

Long life, does not necessarily mean quality life. Living to the age of 90 or above seems wonderful, unless the last 20 years were at the nursing home with the inability to communicate due to a stroke. No one dreams to be placed in a nursing home. As a matter of fact, we all want to avoid them anyway possible. Even visiting someone in there can be depressing.

Being independent is freedom and brings a certain quality of living we all hope to achieve. So let's talk about having a long health span. If we can achieve both a long life span and health span, then that would be golden. Unfortunately, odds are not in our favor with the current dietary recommendations. With a heavy emphasis on breads and grains, the waists bands will continue to expand along with the diagnosis of disease.  Consuming processed and pre-packaged foods is definitely contributing to this epidemic. To lengthen our health span, requires more work in the kitchen and more planning in meal preparation, but the payoff is well worth the effort!

For Christmas, I received a book entitled Eating on the Wild Side, by Jo Robinson. In it, she outlines how our current food industry has transformed away from the nutrition once found in foods into food that is more sweet and less nutritious. Consumer demand has forced food scientists to continue to alter foods that people will buy. What we want is sweeter food. With this demand, plants no longer contain the necessary nutrients to fight off disease.

Many of our wild foods are so nutrient dense, it could prevent and even possibly cure cancer.  Still, many of today's food still have the nutrients to fight off disease, but know which one to purchase is key. The other factor is this:  once vegetables and fruits are picked, the nutrient content begins to expire. Picking food at its ripest and then consuming it quickly will allow the body to gain the most nutrients possible to stay healthy and achieve a long health span.  Pay the farmer or pay the doctor!

Health-bite:  the gold metal is achieving health span

New Year.....New You

The day after New Years, weight loss advertisements begin. Each program promises results with convincing before and after photos of people, just like you. If you are constantly on one diet or another, then likely there was a breach in the plan and the goal was not met. With so many diet plans available, which one do you choose? Some plans require that the foods be purchased that contain the right ingredients to loose weight, and it probably does. Unfortunately the participants often times gain their weight back. Research has shown that those that teach lifestyle change are the most successful. Habits are difficult to change and require time, discipline, and patience. Of all the plans available, Weight Watchers has been the most successful in the long term weight managment. Being able to use regular food, the participant counts points throughout the day; and once those points are met, no more food should be consumed. This plan teaches one portions and choices that help lead to healthier lifestyle changes. There is also a variety of books and web searches that give valuable information about weight loss, strategies, and plans. Clean eating the newest term circulating in nutritional and social circles. While it seems simple, it requires much more planning. Clean eating teaches using fresh fruits and vegetables and discourages processed, sugary foods.

Several years ago, I learned the negative affects of sugar first hand. During lent, I gave up added sugars. What you need to know is I used to give sugar its own food group category. My sweet tooth has been with me my entire life and it was fed regularly. What I learned during lent, was how much sugar had a hold on me. The cravings were strong in the first days but I just keep telling myself it was only for a little while. In the end, I lost seven pounds! Weight loss wasn't my goal, but a nice side effect. Since then, I've been letting others know about weight gain associated with sugar consumption.

The overconsumption of sugar has led to an increase in the incidence of obesity, heart disease, and cancer. Research points to sugar, not fat as the problem ingredient added to our foods.  As a matter of fact, our bodies need fat to adequately use and store vitamins and minerals.   Personally, I use olive oil or coconut oil with most of my cooking.  As you look to make healthy choices this year, read your lables and sharpen your knives. The more hands-on, the healthier the outcome will be.

Health-bite:  curve the sweet tooth, loose the weight 

Cocoa vs. Cacao

Cocoa, better know as chocolate, is commonly found in grocery stores. It's also what is used to make candy bars and desserts. Cocoa comes from a bean that is roasted, processed, and sold to consumers. Like most products that are overly processed, the nutritional content is virtually non-existent. Let me introduce you to cacao.

An ancient mayan superfood, cacao is an excellent source of dietary fiber and high in essential vitamins and minerals. Cacao is also a rich supply of antioxidants. Cocoa and cacao come from the same bean pod. Cocoa looks the same but it's different. Cocoa powder is raw cacao that has been roasted at high temperatures. Roasting changes the molecular structure of the cacao bean, and thus making it less nutritional.  Cacao can be found in natural food stores or on-line.

Here are a few things that are beneficial about cacao:

• lowers insulin resistance
• protects the nervous system because it is high in resveratrol
• reducesthe risk of cardiovascular disease
• reduces the risk of stroke
• reduces blood pressure
• boosts mood
• rich in minerals (magnesium, iron, potassium, calcium, zinc, copper and manganese)

Research suggests that using dairy with cacao blocks some of the nutritional values in cacao. So if you are making a shake or dessert, it's better to use a milk substitute like almond or coconut milk.

Below is a receipt for chocolate pudding that is both sugar and dairy free.

Dark Chocolate Pudding

3 TBSP cornstarch
3 TBSP xylitol* sweetener
2 TBSP organic cacao powder
2 cups unsweetened almond milk
1 tsp. pure vanilla extract

In a saucepan, thoroughly combine the cornstarch, xylitol, and cacao powder. Add the milk and stir until very smooth. Cook on medium heat, stirring constantly, until the pudding comes to a boil. Then lower the heat and gently simmer, stirring continuously, for 3 or 4 minutes. Stir in the vanilla, pour the hot pudding into a decorative serving bowl or individual custard cups, and serve warm or chill for about 2 hours, until cold and set.

*xylitol is a natural sweetener that has a low glycemic index and is safe for diabetics

Health-bite:  replace cocoa with cacao

The New Tobacco

For years, ad campaigns show consumers the negative side of tobacco use.  Taxes have increased making it more difficult to purchase tobacco products, but I have another addiction issue that is affecting more of us than tobacco.  I'll even go as far as to say it's more addicting because it's in virtually everything consumed. Sugar is the new tobacco. Words spoken over a message from a smart phone. The words ring true to me as I have been conducting an action research study about sugars and how it affects our health. I’ve written several posts relating to sugars and its addicting properties. The population is gaining more girth, while Big Food is gaining more profits.

Back in the 1970’s a call to action was made when heart disease was reaching an all time high. Scientists from all over the world where summoned to figure out why the increase in heart disease and a plan to stop it. One scientist, Ancel Keys, a professor from the University of Minnesota, announced that fat was making us fat. He proposed removing fat from our foods was the answer to a healthier heart. As a response to an ongoing call from the public to have healthier food choices, Big Food wasted no time in providing us with “low fat” and “fat free” options. Something needed to be added to the ingredient list so that the food didn’t taste like cardboard. You guessed it…sugar! And we’ve been getting fatter and fatter ever since.

The “no fat” option did not help the heart disease epidemic either; nor has it helped our waist lines. With Type II diabetes on the increase, something else must be the cause. Another voice, spoke out in opposition, John Yudkin, founder of the nutrition department at the University of London’s Queen Elizabeth College, had a different spin on the situation. Yudkin had been doing his own experiments and laid blame not on fat, but the consumption of sugar. His research in laboratory animals fed sugar and carbohydrates showed raised blood levels of tryglycerides which is considered a risk factor for heart disease. Sugar also raised insulin levels, which links it directly to type 2 diabetes. For years, we have known there is a link between oral and systemic disease. High carbohydrate intake can been seen in the oral cavity between weeks or months, however the systemic effects may take decades.

Two patients come to mind that I want you to meet. When Mr. A came into my operatory two years ago, he had a full list of health concerns: diabetes, heart disease, kidney disease to name a few. His medical doctor told him he would likely be on dialysis within four years. He was unable to walk any length of time due to being short of breath and walked with a cane. A year later, Mr. A was back to playing golf, had drastically reduced his diabetes medications while completely eliminating others. He was enjoying life once more. His oral health had also improved. So what changed? Everything! He became a vegetarian, and eats primarily beans, grains and vegetables. He will have some dairy, but very little and almost NO sugar other than honey. He says he feels better now than he has in years.

Ms. C came into my operatory recently looking thin. At first, I thought she was going to tell me had been really sick, and I guess in some way, she was. Ms. C told me she quit eating sugar thirteen months ago! What?!? I asked her what happened thirteen months ago that made her quit eating sugar. Previously, she was diagnosis with Type II diabetes. Even though she went to the gym on a regular basis, she had been unable to loose weight or control the diabetes. When the doctor told her it was time for insulin, that’s when she decided it was time to get serious. She gave up fermentable carbohydrates and lost 65 pounds. She says she feels great, but this new way of eating is difficult when going out to eat. She is determined to continue this lifestyle as she no longer takes any diabetic medications. That’s right…NONE!

What an inspiration they are to all of us. Sugar is the new tobacco. It’s killing us one spoonfull at a time. No amount of exercise will ever beat a bad diet. What we consume should feed our cells, not our tongue. Isn’t it time your took control of what you eat?

health-bite: sugar is serious stuff