My Weeds Are Killing Me!

This spring I planted a new vegetable garden that included some flowers and medicinal plants. Thankfully, it’s been going really well in spite of a cool and dry spring. Each day, I would walk around the garden to “check” on its progress. Up until….

After I had weeded.

A recent vacation left my garden unattended. While the electric fence did its job keeping the animals out, the weeds were a different story….or a nightmare.

Coming home meant having to “find” my plants in amongst the grasses and weeds. There were red tomatoes that were buried under foliage, flowers that needed to be deadheaded, and peppers that needed picking.

As I was working with my pick ax and shovel digging out the weeds, I was reminded of the importance of daily tending to not just my garden, but my body as well.

Taking a look at the body each day is so important. That check in for self-evaluation is key.

Tending the body like a garden is a powerful metaphor that emphasizes the importance of taking care of one's physical and mental well-being. Just as a garden requires regular attention, nurturing, and maintenance to thrive, our bodies also need proper care to flourish and lead a healthy life. There are several key reasons why this analogy holds significance:

Nurturing Growth

Just as plants need the right nutrients and conditions to grow, our bodies require a balanced diet, regular exercise, and adequate rest to develop and function optimally. By tending to our bodies with proper nutrition and physical activity, we promote growth and development.

Weeding Out Negativity

In a garden, weeds can hinder the growth of plants by competing for resources. Similarly, negative habits and influences in our lives can hamper our well-being. Tending to our bodies involves identifying and eliminating harmful habits, stressors, and negative thought patterns that can affect our health.

Preventing Illness

Regular maintenance and care in a garden can prevent the spread of diseases and pests. In the context of our bodies, a healthy lifestyle that includes a balanced diet, exercise, and good hygiene can boost the immune system and reduce the risk of various illnesses.

Cultivating Mindfulness

Tending a garden often requires a sense of mindfulness and being present in the moment. Likewise, paying attention to our bodies and being mindful of our physical sensations, emotions, and mental state can lead to better self-awareness and overall well-being.

Promoting Mental Health

Just as a garden can be a place of relaxation and stress relief, taking care of our bodies can positively impact our mental health. Regular exercise, meditation, and self-care activities can reduce stress, anxiety, and depression, promoting a healthier mindset.

Sustainable Longevity

Well-maintained gardens can thrive for years, and by caring for our bodies, we increase the likelihood of living a longer, healthier life. By adopting healthy habits and making conscious choices about our lifestyle, we can support a sustainable and fulfilling life.

Fostering a Positive Cycle

When a garden is well-tended, it rewards the gardener with a bountiful harvest. Similarly, when we take care of our bodies, we often experience increased energy, productivity, and an overall sense of well-being, creating a positive cycle of self-improvement.

By adopting a proactive and mindful approach to our physical and mental health, we can cultivate a happier, healthier, and more fulfilling life.

Listen to a 3-minute meditation about tending your garden here.

Do You See Me?

During the recent American Herbalist Guild conference, an attendee shared to the group how she felt seen among us as to who she really is. In her hometown of California, where she grew up, among her family and friends, she lamented that she isn’t seen and therefore, feels out of place and frustrated. Can you relate?

As I consider this situation, I believe I can relate. It’s easy to pigeon hole a person into who they seemingly have always been and not allow them to break out of that mold to become a better version of themselves. Often times, hurt, fear, and perhaps safety keeps us locked into a particular mindset causing rigidity and therefore the inability to see with “new eyes.”

In one of the classes at the conference, the speaker gave participants the opportunity to sit with a plant medicine. That meaning, smelling the medicine, tasting the medicine, and then sitting quietly for a few minutes to feel if anything was happening in the body. Previous experiences have left me with very little “feeling.” However, this time, I was able to experience a shift with just one drop of tincture.

The instructor did not tell the group what emotion we were to work with or the plant that provides support for that emotion. Rather she allowed the group to discuss what they had experienced each time. It was an eye-opening experience for me to understand that a mere drop can cause a shift in one’s spirit.

Emotions get stuck inside and often times lives there for years buried deep inside. Every once in a while, there may a feeling of something, but we quickly bury it again because it’s just too painful to deal with. I think of people in my own life who have behaved in a certain way that caused harm and even though they have worked to overcome that behavior, I may be guilty of keeping the old mindset and not allowing change to take place. It’s certainly not easy, but I think prayer and meditation can help. Our minds are amazingly strong and capable to change even when our physical body struggles. In his book, MENTAL TOUGHNESS, authors Moses and Troy Horne describe a study whereby basketball players were divided into two groups. One group went out on the court and practiced while the other group sat and visualized shooting and the ball going in the hoop. When the two were compared as to which group improved, it was the group who visualized who made more shots.

Meditation is an opportunity to get mentally tough and see yourself as a better version of who you desire to be. It’s in those quiet moments of relaxation that our best ideas emerge. Although for me it usually in the car or the shower, and I want to write them down!

If there is someone you are holding down, keeping in a box, or just not seeing with new eyes, I challenge you to pray for that person, meditate on a renewed relationship and watch what unfolds. Forgiveness isn’t for the other person, it’s for you.

*The photo are Turkey Tail mushrooms I found growing on a huge log while walking in a park near the conference hotel.

I Carrot For You

Recently, I discovered something AMAZING! So much so, I needed to share it!

Today, we live in a world of estrogen disrupters. Plastics, by and large, are one of the biggest contributors, however, other products like liners of metal food cans, detergents, flame retardants, food, toys, cosmetics and pesticides can do some damage too.  If there is only one thing you can do each day to help with your overall health, it’s eating one raw carrot a day.

How Carrots Help Balance Hormones

While meditation and exercise are an important part of a healthy routine. Eating a raw, not cooked, carrot can drastically improve health.  Raw carrots contain an indigestible fiber that helps the body naturally detox.  There really is no need for complicated or restrictive detox programs.  Eating raw carrots is nature’s way to doing just that.

When eating a raw carrot, the fiber binds to the excess estrogen hormone in the body and naturally pulls it out.  This fiber also helps in the prevention of estrogen being reabsorbed in the intestine.  Too much estrogen can lead to all sorts of hormonal disruptions, including PMS, acne and mood disorders. There is also links to certain cancers as well.

Raw carrots just aren’t just a benefit for women, but for men too! While men typically have testosterone dominance, their body produces estrogen too…just in smaller amounts than women. When the testosterone and estrogen balance are off, problems like breast enlargement, erectile disfunction, depression, and infertility may exist.

Good Gut

Besides helping to regulate estrogen balance, carrots also help to lower the number of bad bacterial in the gut.  Intestinal bacteria is usually one of the main culprits causing hormonal imbalance.  The bacteria create a chronic burden for the liver, which keeps it from doing its regular job of processing and eliminating hormones.

When the “system” isn’t flowing well….and “things” get stuck, the estrogen meant for excretion is reabsorbed from the bile.  One study showed that subjects who ate a raw carrot at breakfast had a 50% increase in fecal bile and fat excretion among subjects who did not.  This suggests a change in metabolism or bacterial flora.

Good News

The amazing part is it only take a few days of regularly eating a raw carrot to get balanced.  That’s right…eat one raw carrot daily and begin to shift away from high endotoxins, high cortisol, and high estrogen.  Creating a healthier hormonal pattern will make a big difference in energy levels AND skin!  Some other hormonal issues that a raw carrot can help are headaches, allergies, low thyroid, PMS, and acne.

Carrots also help to reduce inflammation, which research now points to the root cause of most chronic diseases. 

Carrot Brushing

Dental professionals (me included) recommend brushing the teeth at least twice daily.  Think of one raw carrot doing the same inside the body.  The fiber lifts away all the harmful stuff on the insides of the intestines.  Make sure it’s a regular sized raw carrot, not the mini eating size or the juice of the carrot.  In those, the fiber has been removed and are not effective.

Are carrots on your next shopping list?

Salted Caramel or S'mores?

Loaded Cinnamon Buns…..Tempting?

Seasons change, and that goes along with seasons in life. For almost nine years, I have been on a health journey that would forever change my life. During that time, I went from eating meat to becoming a vegetarian, then a vegan, back to vegetarian, then pescatarian, and now a flexitarian. If you are wondering if I was just confused, maybe I was. The biggest lesson I learned during this process was how to listen to my body…which isn’t easy to do.  It takes a lot of practice and discipline.  

Not Only Lip Service

The tongue and brain can weigh heavily on food choices, especially when it comes to sweets.  Even with all the “titles” I gave myself, the one thing I realized was sugar’s effect on my body.  Not only in the physiology (weight gain) but psychologically (brain fog, failure to recall words) as well. I also came away with a knowledge about how sugar can single handedly destroy the body’s system cell by cell. Yeah, I know it seems dramatic and extreme, but evidence supports how sugar breaks down the immune system. You see, sugar affects the way the white blood cells attack bacteria. Sugar triggers a low-grade inflammatory response in the body and grows from there. For a body that is already compromised, consuming sugar is like adding a piece of wood to the fire. It just keeps burning hotter and hotter.  

COVID-19 & Sugar

During the recent pandemic, it was noted that many of those who tested positive to COVID-19 were also diabetic. This link may indicate that people with higher levels of sugar can contract the COVID-19 virus much easier. There is also evidence demonstrating that consuming 75 to 100 grams of sugar is enough to hinder the body’s immune function. (1) That may sound like a lot, and it is, but it’s essentially two cans of soda. Even consuming a grande chai latte from your favorite coffee shop will get you half way there.  

When sugar is consumed, it temporarily tamps downs the immune system’s ability to respond to challenges. This impairment can last several hours, so if sweets are consumed throughout the day, then the immune system is at a disadvantage for most of, if not, all day. How can the body fight off bacteria or viruses or other assaults when there are no soldiers ready for battle?

Make the Change

For decades, I got two colds a year. It was usually during the spring and fall when the weather changed. However, it’s been years since I’ve had a cold or the flu. Mostly I contribute that to eating well, but I take seriously the amounts of sugar I consume. I’m not as strict as I used to be. I do indulge from time to time for a special occasion. Ironically, my body tells me pretty quickly it doesn’t like it. So, that keeps me in check. That foggy headed feeling returns along with the crash when the sugar runs out. The other thing I notice is my propensity to want more sugar. The cravings start again, and I’m reminded of the toxic relationship we once shared. I’ve worked hard to get into shape both physically and mentally, and I’m not willing to sacrifice the hard work by eating high calorie, nutrition-less sweets.

As the weather warms, exercise is easier, as well as, fresh vegetables for consumption.  Why not make a plan to quit sugar for 30 days? Find a friend to help you on your journey.  I’d be happy to work with you to devise a plan that will work with your lifestyle.

Breaking up with sugar is not easy.  It may seem like a friend that loves you, but I can assure you it does not. If you are interested in learning more about how I broke up with sugar, read more here.

1.      https://academic.oup.com/ajcn/article-abstract/26/11/1180/4732762

Why Plant Medicine?

Products made from plants have been used to treat diseases and maintain health are called herbal products, botanical products, or plant medicine.  Many prescription drugs and over the counter medications are also made from plant products, but contain only purified ingredients and are regulated by the FDA.  Herbal products come in many forms, such as dried, chopped, powdered, capsule, or liquid.  They can be swallowed as pills or tinctures, brewed as a tea, applied to the skin as lotions or creams, or added to bath water. 

The use of herbals has been used for thousands of years.  Today, many American consumers purchase and use supplements each day.  While herbals can help support the body systems, they are not for everyone and can interact with conventional medications and have strong effects.  It’s important to understand the impact supplements play in the role of health and wellness.  The reason herbals are not regulated is because the FDA consider them to be foods, not drugs.  They are not subjected to the same testing as prescription drugs. Anyone who is considering adding a supplement to their daily regimen should talk to their doctor prior to starting.

THE DIFFERENCE

One of the ways herbal medicine is different from conventional medication is due to the varying conditions in which it is grown.  While prescription medication is often synthetic and consistent, the constituents of plant material is based on its growing conditions.  Rather than the elements of the plant grown under scrutiny, the plant is with sunshine, rain, and elements of the soil and its surroundings.  Each season is different, which means the plant is different depending on the amount of sun, rain, and soil conditions.  Plant medicine has lower concentrations of the active principles, and relies on energetic principles for achieving healthy results.  Each person’s constitution and bio-individuality determine the effectiveness of herbal supplements.  There are many plants that can be used in similar ways. While prescription antibiotics are consistent and over used, it has caused resistance with antibiotic use. Whereas, plants do not have the same elements each time, and the bacteria does not become resistant to it’s effects.

HERBAL TEAS

Tea, next to water, is the least expensive beverage a person can consume. Teas have been considered a health promoting substance for centuries. The consumption of tea, both green and black, has also been shown to be useful for prevention of many debilitating human diseases that include maintenance of cardiovascular and metabolic health. Various studies suggest that certain compounds present in green and black tea are associated with beneficial effects in prevention of cardiovascular diseases, particularly of atherosclerosis and coronary heart disease. 

ACCEPTANCE WITH CAUTION

Plants and plant medicine have an important place in our health and wellbeing.  However, herbal and natural medicines do carry risks, so please seek advice from a trained professional such as a qualified herbalist, neuropath or functional doctor.  Mind-body medicine can be considered as a complementary or an alternative mode to the traditional Western medicine. Today, we have access to a lot of information, and it’s important to be your own advocate for health. No one knows you better than you know yourself. Live well.

Sources:

https://www.hopkinsmedicine.org/health/wellness-and-prevention/herbal-medicine

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2206236/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4055352/ 

Another Relationship

What do you think about when you hear the word relationship?  There are many types of relationships, like those with a spouse or significant partner, children, grandchildren, friends, co-workers, neighbors, etc.  However, the relationship I’m thinking about today is the one related to food.  Most people don’t correlate food as a relationship, but for many, it’s an unhealthy balance. Food is often used as a substitute or a bridge for emotional distress, loneliness, fatigue, or any other psychological issue. Rarely is obesity and overeating related to hunger. Rather, the overindulgence and binging, or on the other spectrum, bulimia or anorexia is using food for another means.  Not nourishment. 

According to the Mayo Clinic, emotional eating is eating as a way to suppress or soothe negative emotions. Major life events or even daily hassles can trigger a response to impulsive or binge eating. This type of eating is consuming with convenience and without enjoyment.  In short, it’s satisfying a deep emotional trigger.  Food is meant to nourish our body and provide the essentials to maintain health.  When food becomes anything else, there is imbalance.  It’s important to get back on track as soon as possible, however, first it will be important to ask yourself what your relationship with food is…..

ADDICTED FROM THE START

We have used food as a reward system for decades. I’m guilty of giving my daughter a Tic Tac when she peed in the potty. Parents and adults, alike, use sweets to encourage children to behave, not realizing that this behavior conditions them that a reward is necessary when a task has been completed.  Have you ever “rewarded” yourself with some type of treat after completing a challenging task?  I have!  It then becomes a slippery slope of rewards vs. cravings vs. stress & emotions.  Our relationship with food then becomes foggy and confusing. It’s not necessary to “treat” ourselves with every accomplishment, especially with food. I think it’s more special to celebrate those big achievements, like a new job or promotion. If we “treat” ourselves every week, those big moments don’t seem as special.

MINDFUL VS. MINDLESS EATING

 I’m as guilty as the next person with mindless eating. My weakness is corn chips. If someone opens a bag, I will likely help myself to a few…then a few more. Without knowing it, I’ve eating half the bag. Now that’s mindless eating. Mindful eating is siting with food, looking at, thinking about, and giving thanks for that food you are about to consume. What a nice practice to thank the animal or plant for providing sustenance to the body by sacrificing theirs. In this way, our system is relaxed and ready for the digestion process to begin. Eating in a hurry or while multi-tasking compromises the digestive process, thereby, often times leaving food in the stomach longer than it should.

 GET BACK ON TRACK

 The first step is to acknowledge the difference between emotional eating and hunger.  One easy way to tell the difference is this: 

Physical hunger can be pushed off for a period of time.  Emotional hunger can’t be satisfied until you eat what it is you are craving.

 o   Keeping a food journal has been helpful for many of my clients. It helps a person be aware of eating times and what it is that’s being consumed. It helps to bring food back into balance.  

o   Take away temptations by not bringing junky or sugary foods into the house. Instead fill the frig with healthier options.

o   Take away boredom. Develop some hobbies, exercise, or visit with a friend or neighbor. 

o   Develop a support network.  Lean on family and friends or hire a health coach.

o   Mange the stress in life and learn what those triggers are.  

o   Make new relationships in your life.  Go out and be around people. Seek to find joy, peace, and love in the world in which you live.

Health Bite: Find balance in your relationship with food.

Are You Exempt?

Sugar is in virtually every processed food in some way, shape, and form. Food manufacturers have chemically altered our food to make our brains crave it. As a result, the American population continues to become sicker with a compromised quality of life.  Sugar cravings can be strong and the temptations are difficult to resist for those who have a sweet tooth. The white stuff can difficult to avoid, and a person has to be a savvy label reader to understand all the different names of sugar. Plus, the names keep changing, which makes it even harder. Don’t be fooled into thinking sugar free is better.  As a matter of fact, it’s worse. It’s never a good idea to put toxins into the body and think there won’t be negative consequences.  What’s more, those toxins get trapped in fat cells and can cause disease.  That’s why eating real, whole foods is beneficial.  Our food is our best medicine, but if we give our body junk, we will get a junkie body.  If we give it nourishment, we will get a healthy body.  

Breaking up with sugar is essential for both oral health and systemic health. As a dental hygienist, I have seen firsthand patients who negate sugar from their diet. Their oral/gum appearance is healthy, with stippled gingiva and no bleeding. As much as we want to stick to the old models of brush, floss, and rinse, there is so much more than those principles in achieving oral health. It starts and ends with sugar. Why? Sugar is an inflammatory product. NO ONE is exempt from the inflammatory effects of sugar. Inflammation is linked to virtually every chronic disease: cardiovascular disease, cancer, IBS, eczema, autoimmune disorders, Alzheimer’s Disease, and more.  That’s why it’s so destructive. Get off the sugar train and enjoy the only life you have…before it’s too late.

Here are a few tips that can help in your break up with sugar…..

1. Protein up:  Protein plays a valuable role in balancing the blood sugar levels. Often times when a craving for sugar or carbohydrate hits, what is needed is a good source of protein. It's also digested at a slower rate than carbohydrates and the protein-rich foods are usually low on the glycemic index. 

2. Balanced sugar level:  When sugar is ingested, blood sugar levels spike and that "sugar rush" is reached. Whatever goes up, comes down and that crash can leave the body feeling sluggish and desperate for another sugar fix. Stabilize the blood sugar by consuming meals that include a mix of complex carbohydrates, fiber, healthy fats and protein. Since this mix will take a while to break down and absorb, the blood sugar level will be more balanced and cravings for sugar will be reduced. 

3. Drink water:  Staying well hydrated improves digestion, reduces pain, lubricates joints, fuels cells, transports chemical messengers throughout the body, enhances kidney function, and keeps up feeling energized. Studies show drinking water prior to a meal will prevent overeating and may lead to weight loss. When satiety is reached, there is a less likely chance of indulging in a cookie or a slice of cake. 

4. Go to sleep:  Sleep deprivation increased the production of the hunger hormone, ghrelin. When the body is sleep deprived, the chances of eating junk food like pizza and candy are greatly increased. These foods activate the reward centers of the brain which indicates likely unhealthy choices will be made when the body is really craving is sleep. Try to get at least 7-8 hours of sleep per night and those sugar cravings will reduce or may even disappear altogether. 

5. Sip some tea:  Before reaching for a sugary snack, brew a cup of tea first. By the time the water gets hot and the tea seeps, the craving will likely pass. Choosing a tea with spices like cinnamon, ginger or turmeric will help regulate blood sugar. 

6. Keep sugar out:  The best way to beat sugar cravings is to not purchase them in the first place. If the sugary treats aren't in the house, there is a less likely chance of temptation. Instead stock the pantry and fridge with fresh vegetable, fruits, nuts, seeds, spices and teas that is in ready reach when a craving or hunger strikes.

Health Bite: Now is the time to break up with sugar.

A Little Sugar

During a recent conversation, I was made aware of our lack of understanding about sugar that left my head spinning.  The person I was speaking to had dental decay and was concerned about the amount of money it was going to cost for all the repairs.  I asked him if he knew what was causing his problem?  After a short pause, he came up with not coming to the dentist for a while, then added probably that he drinks coffee.  Hmmm…

Why do you think coffee is causing your problem? I probed.  He explained that all he put in his coffee was “a little” sugar.  That was the only thing he could think of that had sugar in it. I asked how much was “a little.”  “Only a packet and a half in a medium sized cup,” he explained. He followed up with the fact he only had about two of those a day. Interesting, I thought.  Wow, that’s a lot of cavities for only “a little” sugar. 

A bit later, he told me his girlfriend has started drinking green tea, and he had been doing the same. Apparently, it helps him to replace the Coke he usually drinks while he’s a work.  WHAT??  Oh, you drink Coke?  “Oh, yes. It’s by go to drink.”  Okay, clearly there is a missing informational gap here.  It’s not a diet Coke he’s drinking either.  Full fledged sugar!  I asked him if he knew how much sugar was in those Cokes? He had no idea.  Then he followed up with the question: “Does Gatorade and Powerade have sugar too, because I drink those too?”

There is so much to learn from conversations with the ability to just stop talking and listen.  Over the course of this conversation, this person was able to better understand the cause of his problem without my having to go into a long triad of science and disease.  I simply asked questions, paused, and inquired a bit more.  Too often, we think of sugar as something WE’VE added, not what food manufactures have already put into their products.  The accumulation of sugar in our system causes disease.  Research after research has confirmed this to be the case.  One study in particular, was completed in 2009 (11 years ago) that demonstrates the role of sugar on the oral cavity even in the absence of daily oral hygiene.  This study showed that what we eat directly effects our dental health, and we know our mouth is not a separate entity from our body.  Reading this study gave me an even better understanding of how the role of sugar plays in our overall health.  By changing the foods we eat, our body will adapt to either health or disease. We get to choose.

 If we were given a jar of the amount of sugar we consume on a given day, we would look at it and say, “No way do I eat that much sugar.”  But when it’s added to other ingredients, it’s easy to lose track.  Sugar is addicting and what’s worse, is the powers in charge continue to minimize the destructive effects it has on our body.  Most people can identify diabetes as a disease affected by sugar consumption, but so is cancer, autoimmune disorders, IBS, eczema, heart disease, Alzheimer’s Disease, and the list goes on.  While it’s true that people are living longer due to prescription medications, that quality of life is questionable.  

Today, why not challenge yourself to avoid eating sugar?  I suggest first, you document the amount of sugar you consume in a week.  Document what is happening during that moment when you reach for sugar.  What emotion or feeling do you have?  The next week, try to avoid added sugars all together.  It will be necessary to prepare your kitchen with fresh vegetables, proteins and healthy fat to help with the cravings.  It takes a mindset to do something so profound, however, I promise it will be worth it. I will warn you though that the withdrawal effects are not easy, but by day five, you will feel so much better. You will have more energy and a clearer mind. Sleeping improves along with mood. Let me know if you are up for the challenge.

Health Bite: Take a sugar detox to live better, longer.

The Penny Gum Machine

Shelter in Place, Self-Quarantine, Social Distancing…it’s given me time to reflect.  Today I remembered a much simpler time in my life.  I was probably 6 or 7 years old and my parents were at the department store.  We shopped at K-Mart a lot.  Each time we went to K-Mart (or any store) my mother would tell my brother and me that there was no extra money and to not ask for anything…and we didn’t.  Back then, people paid with either cash or check.  Rarely were credit cards used. My parents didn’t believe in credit cards anyway so they either used cash or check.  At some point during my shopping experience, I would ask my mom if she was paying with cash.  I was particularly delighted when she said yes, because I knew there would likely be change.  That change would be an opportunity to buy a 1 cent piece of gum in the machine.  It was the highlight of my shopping day.  Children could be bought for so little then.

As time goes on and children become adults, the joys seem to be more expensive.  What once was only a penny for the gum machine is now thousands of pennies of accumulated “stuff.”  During the shelter in place, I have been able to take inventory of my “stuff,” both physically and emotionally.  For me, it’s much easier to work through the physical stuff than it is the emotional stuff that has accumulated.  That takes real work and to be honest, dealing with the physical unloading is a good distraction and excuse to not deal with the emotional baggage.  Visualizing the new space in a closet or garage is fulfilling, whereas, the other isn’t quite as clear cut.  

I think that’s where meditation has a real purpose.  Just some quiet time to check in with all the systems: physical, emotional, and spiritual has real value in clearing what has been conditioned over time.  Each day, I learn something new about myself.  Life has been an evolvement of puzzle pieces that are uniquely mine.  Often times, it’s easy to struggle to find that piece that just isn’t fitting or seems missing.  Looking all around for that missing piece, when suddenly, it’s right there in front of my eyes.  Each piece of that puzzle represents joys, excitement, happiness, struggles, anger, disappointment, defeat, brokenness, faithfulness, and so on.  How often I think of letting go and allowing God….yet, in a world of brokenness, I want control over my own little world.  It is a daily fight to allow God to do His work and remind myself to simply flow into the next scene and live that moment. 

Each person has gifts we bring to our world and the people in it.  Some are really good at seeing a problem and finding a solution, while others need to sit with the problem and reflect on possible solutions.  There are people who are really good at forecasting and planning for the future, while others simply can’t see past their noses. I think we need each type of person to help balance and enrich the lives of others.  Because of my own experiences, I’ve learned to ease up on the control I once thought to be so important.  There’s that saying “everything happens for a reason,” yet, I wonder…. My human mind just isn’t able to understand all that occurs in life when there is a God that can make all things new.  

Perhaps I needed this Shelter in Place for my own emotional and spiritual wellbeing.  Perhaps this was the “reason” and the season to take a good look inside of all the junk I’ve accumulated and purge those things that are no longer useful for me.  I know I have some clothes I need to discard, but I just keeping thinking they will come back in style…..LOL! I can’t go back to the days of penny gum machines, but I can go forward and trust that I will be taken care of and looked after by a Heavenly Father who knows every hair on my head. I choose to trust that each day has purpose and will seek to assist others on their own journey.

I invite you, the reader, to also reflect on what you hold near and dear. In doing so, perhaps you will uncover something that is no longer useful to you. It’s okay to let things go; because if our space is too full, then there’s no room for new things life has to offer.

Health Bite: Use Shelter In Place to Purge: Physically, Emotionally, and Spiritually

Just Breathe...

Just breathe. Last week, I became a GiGi to a healthy baby boy. In a world of chaos and uncertainty, there was a bright spot and a blessing in life. Stop right now and count the blessings in your own life. Food, shelter, clothing, family, health, etc. There really is so much to be thankful for; it’s just we lose sight of it. We tend to focus on the negatives things that happen and become nearsighted.

During labor, practicing a breathing pattern is essential to help relax and get through to the next contraction. All you mothers out there are nodding your head right now….It also helps with focus and finding the inner strength that is needed during this current difficulty. Why not apply the same principles today? During meditation, breath is one of the most important aspects to help the mind and body relax. Intentional breath opens the mind to clear the clutter and worries that seem so large and can refocus the mind making the tasks and decisions easier to navigate. Worry and despair have been around since the world began, yet people as a whole, have moved forward stronger and better having gone through it.

“Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.” Matthew 6:34

“Be anxious for nothing, but in everything, by prayer and petition, with thanksgiving, present your requests to God.” Philippians 4:6

“Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes?  Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? Can any one of you by worrying add a single hour to your life?” Mathew 6:25-27

This period of time has been a wake up call as we are now forced to slow down and learn to live on less. There is now time to practice being rather than doing by disconnecting from the day to day routines and being present with family. This can be a time to discover something new about yourself and members of your family.

I’m particularly interested in the stories that will emerge after reflecting on our experiences. What did people most enjoy about staying home? What challenges did they face? What permanent changes have now been implemented? How does this experience change their future outlook?

The weather is warming and as more and more people emerge from the indoors, the fresh air and sunshine will refresh and heal our lives. Mother Earth rejoices that so many have been reunited with her. I’ve seen posts and photos of the creativeness of families hiking, playing games, and enjoying quality time sharing stories of life. Even with social distances, there’s a closeness in the community by and large. People are reaching out to assist others in their time of need.

Rather than share a recipe this week, I decided to give some ideas on how to save money and make the most of the dollars we have to spend. Everyone is concerned with being forced to isolate for an “extended” period of time. It’s the unknown that is difficult to deal with on many levels. There is time off work and what that looks like financially, there is children and keeping them occupied and fed, and just feeding the family. Budgets could get tight, so here are a few ideas that can help stretch those dollars.

1. Reorganize the pantry. It’s amazing the food that gets shoved to the back that has been long forgotten.

2. Purchase dry beans and lentils and cook from scratch. Not only is it less expensive, it takes up less space than those in cans.

3. Rather than purchasing fresh fruits and vegetables, purchase those that are frozen. They are packaged at the peak of freshness and will not spoil like fresh foods do.

4. Eat less meat. Animal proteins are far more expensive that plant proteins like beans, nuts, and seeds.

5. Choose generic substitutions for name brands.

6. Buy foods that are in season when the market has plenty. It’s during scarcity that the prices increase.

7. Don’t waste ANY food. Make a plan to use the fresh food you have rather than letting it sit for days. Be creative….make a soup.

8. Cook your own food. While pre-packaged food is convenient, it’s neither healthy or cheap. There are thousands of recipes online with reviews, so there’s no excuses.

Spend time as a family formulating a menu, create a shopping list, and cook together as a team. Teach your children to provide for themselves and gain a better understanding of nutrition. Cooking is a wonderful creative experience. I used to be surprised by the number of people who don’t cook…but not anymore. It seems more normal to either eat out or purchased prepared food. Cooking is only intimating if you allow it to be. It’s really quite fun, plus there’s a wonderful reward in the end. What are your ideas for saving money?

Health Bite: Preparing and cooking your own food is better for both the body and the budget.

COVID-19

I don’t know about you, but I’m tired of giving so much time and energy to this virus, but alas, here I am creating a blog post about it.  While I understand it is a fast spreading illness, it seems to have caught the attention of nearly everyone.  Rather than focusing on catching this virus, let’s place our energy and thoughts on staying healthy.  The mind is powerful.  So powerful, in fact, that people have made claims to have healed themselves through thought and mindset.  We often think in negatives instead of positives.  For instance, a mindset that says, “I hope I don’t get the Corona virus,” is a negative statement.  A positive statement/mindset is to say, “I’ll be healthy during this period of time.”  It puts a positive spin on the mind and the body.  Let me explain.  What we give focus to expands.  Our thoughts become our beliefs and the world responds.  The universe works in positives not negatives.  So, let’s take out the word “don’t” (which is a negative) in our first sentence.  It now says: “I hope I get the Corona virus.”  I’m sure no one wants this to be their thought of the day, so by changing the sentence in a positive way creates a healthy mindset.  Let’s say that again: I’ll be healthy during this period of time.

Another way to keep the body healthy is through our immune system.  That should be our primary focus as we continue to stay well.  As I’ve said over and over again in many of my posts is how the consumption of sugar creates sickness.  Sugar single handedly creates havoc on the immune system, compromising the body’s ability to stay strong and fight off foreign invaders.  The consumption of sugar increases stress in the body.  Free radicals are a result of cellular metabolism and the body’s antioxidant defenses become overwhelmed leading to oxidative stress.  In short, sugar exhausts the immune system and weakens it against disease.  By consuming whole plant-based foods, our body will naturally get the sugars our body needs for energy and to build strong healthy cells, which will keep our defenses ready for battle.  

Have you noticed when the body gets tired, it becomes weak?  Adequate sleep and destressing are an important factor in wellness.  During the period of sleep, our body recovers from assaults during our wakeful time at work and play.  Sadly, many Americans are devoid of adequate sleep leaving our body a prime target for sickness.  Preparing our body for sleep is just as important as getting ready to start the day, if not more so.  We live in an environment of artificial light that tricks our body into thinking it is still daylight.  Serotonin, a hormone responsible for sleep, is greatly affected by light.  When there is not enough serotonin, it takes longer to fall asleep.  It’s best to curtail electronics at least an hour prior to bedtime.  That includes checking your phone one last time before turning out the light.  Create a soothing place to sleep with no television or nightlight in the bedroom.  Read or mediate to relax the body, mind, and spirit.  Set an intention to rest well and dream vividly.

The COVID-19 is a respiratory virus.  Our body already has a defense against respiratory illnesses, yet most people rarely think about it.  Are you wondering what the defense is?  It’s our nose!  We are supposed to breath from our nose, not our mouth.  The nose is designed to filter bacteria, viruses, pollen, and dust from reaching our lungs.  Mouth breathing bypasses this stop making the lungs more susceptible to problems.  Sneezing is a way for the body to clear itself of foreign invaders.  When our nose secretes mucus, it’s trying to clear away attackers, so by all means, blow your nose!  Mouth breathing leads to many systemic health problems, but the good news is many people have been successful in converting themselves from mouth breathers to nasal breathers. Find out more information about nose vs. mouth breathing here. Drink water often to keep hydrated and clear the body of toxins and eat warming foods that comfort and nourish the body.  Stay rested, hydrated, and blow your nose.  

Health Bite:  Maintain and positive mindset for your best health.

H2O--Are You Drinking Enough?

Hydration is an essential part of our health and wellbeing, but is just drinking any water good enough?  During the course of our day, we lose water through perspiration, urination, and respiration.  This process is equivalent to 8-10 cups per day.  No wonder the recommended drinking amount is 8-10 cups of water per day, right?  But what if there is a deficit from days prior?  Does one need to make up for it?  And does the type of water matter?  

Besides making up 50-65% of body composition, water is essential for the building of cells.  It acts as an insulator to help with body temperature, hence, perspiration and respiration.  Water is used to metabolize proteins and carbohydrates that are used as food.  It is the primary component of saliva and aids in swallowing our food.  Water also lubricates joints, insulates the brain, spinal cord, and organs.  Water is also needed to flush away wastes and toxins from the body via urine.  As a principle solvent, water is used to dissolve minerals, soluble vitamins and other nutrients.  Water also carries oxygen and nutrients to our cells.  Without water, our body will cease to thrive, and when it’s dehydrated, our health is compromised.  

All water is not created equal.  There is bottled water that is purified and bottled water that is from a spring. There is tap water from the city and tap water from the well in the country.  Then there is distilled water and filtered water.  Is one better than the other?  The other thing to consider if you are keeping track of water consumption, is how much caffeine is being consumed?  Caffeine is a diuretic and will remove water from the body leaving it even more dehydrated.  So if caffeine is a consumed, more water is needed to offset the loss. So, is there one type of water that is better than another?  The answer is yes and no.  In the United States, we have the safest water on the planet, yet billions of dollars are spent each year on bottled water.  What’s wrong with using tap water?  Let’s break this down.

Purified bottled water, like Dasani and Aquafina, has been processed to remove any chemicals or contaminants and comes from any source.  It can be purified through distillation, deionization, reverse osmosis, and carbon filtration.  The pH of purified bottled water ranges from 4.5 – 5.0, which is acidic (Coke has a pH of 2.5)

Spring bottled water, like Deer Park or Fiji, comes from an underground source and may or may not have been treated and purified.  Although it sounds appealing to think of this water coming from a rushing spring along a snow-capped mountain, studies have found contaminants present in spring water.  The good news about spring water is the pH of 6.3 – 7.0 is more in line with alkalinity. 

City tap water comes straight from the faucet and treated to remove contaminates that would make us sick.  Chemicals are added to dissolve particles in the water, the through filtration and disinfection, the water is then tested for purity.  Some of chemicals used are chlorine and chloramine.  These chemicals are used to kill parasites, bacteria, and viruses and protect the water until ready for use.   The pH of tap water is typically 7.5.

Well tap water comes straight from the ground through rocks using a pump.  It has not been treated or tested for purity.  Sediments and toxins such as fertilizers are frequently found in well water, and should, therefore, be tested periodically.  The source of the water comes from an unknown origin and could be contaminated miles upstream.  Well water can be tested at local water companies.  The pH is typically right at 7.5.

Distilled water is water that has undergone a process through which pure H2O is boiled out of its contaminants.  Water is boiled and the steam is captured and cooled, thus becoming distilled water.  What’s left behind is all the contaminants but also minerals. My herbal teacher says this is hungry water as water seeks to attract minerals and thereby leaches minerals from the body.  My research found that this isn’t necessarily true, especially if you are eating a well-balanced diet with plenty of fruits and vegetables.  The pH of distilled water is 5.8.  Remember the neural pH is 7.  Anything above that is alkaline and anything below is acidic.

Purified water has had the chemicals and contaminants removed, but may still have minerals. Water can be purified through reverse osmosis, distillation, and deionization.  The pH varies depending on the process in which the purification was achieved.  It can be anywhere from 5 – 7.5.

The answer as to which water is best lies in your own comfort level. Disease will thrive in an acidic environment, yet some of those seemingly harmless water in bottles are acidic. If using bottled water, choose spring or artisan water. Typically, the purified water is the most acidic. Consider using the water from the tap. If the taste isn’t good, add a filter. Use your own water bottle or drink from a glass. The cost of bottle water is not only an expense out of pocket, but an expense to the environment. As a society, we really need to reduce our carbon footprint. By using your own water bottle, there will be less waste to deal with.

The main takeaway is to stay hydrated during the day.  In the summer, we naturally lose more water and it’s important to drink even more.  In the winter, though, it’s easy to be dehydrated because we don’t often think about and remember to hydrate.  So how can you tell if you’ve had enough water? Ummm…urination is the marker for whether there has been enough water consumption. When urine is almost clear, the body is hydrated. Urine that is dark yellow with a malodor signals dehydration and more water consumption is needed.

Make water consumption interesting by infusing it with lemons, lime, cucumbers, etc.  I often make my own herbal tea and add some to my water bottle.  That way I am not only staying hydrated, but I’m also giving my body plant medicine.  Now that’s a win, win!

Health Bite: Drink (water) to your health.

Gifts.....

Gift giving is a nice way to let others know you think and care about them.  Taking the time to consider and choose a proper gift can be bring much joy for both the giver and the receiver, especially if thought and time was taken for just the right gift.  Presents are given for many occasions from hostess gifts to birthdays, Christmas to child birth, and anything in between.  Over the years, I’ve tried to become less materialistic and have inspired others to do the same by encouraged spending time with people rather than purchasing gifts.  I think that’s why I enjoy Thanksgiving so much.  It’s a time to be thankful without exchanging gifts.

When I stop to think about my prejudices with gift giving, I’m reminded of the ways gifts have impacted my life.  Everything begins with a thought, then an action, followed by a reaction.  It’s these internal loops that condition behavior and future thoughts.  In my own life, gifts were given/received for a birthday and Christmas.  I did receive on Easter a basket with a few things and a new Sunday outfit.  But that was it! Life was simple and frugal.  I’ve also been told I’m not a good gift giver, and maybe I’m sensitive to the process and choices of my purchasing power. Honestly, I tend to be more of a practical gift giver by giving something that someone can actually use rather than a fun or frivolous present. The other important factor in my own life was the fact that with one particular person, gifts came with strings attached.  This left a skepticism in my thought process about the intention from the giver, and I think, skewed my beliefs for other’s intentions who gave gifts.  More importantly, what I learned in life is that people perceive love and care in very different ways.  For me, gifts were nice, but did not represent the way I wanted to feel loved. 

If you have never heard of love languages, let me introduce you.  Gary Chapman is the author of a book called The 5 Love Languages.  In it, he explains that people perceive love in a variety of ways:

·      Acts of service—do something for me

·      Touch—hold my hand

·      Words of affirmation—tell me something I do well

·      Quality time—play a game with me

·      Gifts—buy me something

Likely, we want them all to some degree, however, there are some that speaks louder to us than others.  Knowing this information can be helpful with children and in relationships in general.  Knowing the information helped me with my three children.  I could noticeably see the differences when I spoke to their individual love language.  If you are giving a gift to someone who’s love language is words of affirmation, they will not feel as loved as when you were to tell them something positive.

Today is Valentine’s Day, or Singles Awareness Day, as my children would call it.  Many of our “holidays” are invented by the card companies to keep consumerism high.  There’s the expectation of what to purchase, how much to spend, and the let down when the bar was set too high.  It’s estimated this year approximately $27.4 billion will be spent on the love holiday, according to the National Retail Federation.  That includes cards, candy, flowers, dining out, spa treatments, etc. for relatives, friends, co-workers, and pets.  That’s a considerable amount of money.  I wonder what other ways we can show others we love and care for them that doesn’t require spending money?  Do any of us NEED candy?  Come to think about it, if I eat candy then it will weaken my immune system and add weight, which many of us are trying to shed.  In the end, if we give gifts to someone who’s love language is not gifts, they won’t be getting the real message.  As a result, the time and resources spend were not as effective as intended. Consider a new thought in your purchasing power: Rather than just buy a gift and check off the box, get to know the person you want to express care for by speaking to their love language.

Want to know your love language? Take the test here.

Health Bite:  Show the appropriate love that supports the person who will receive it. 

A Little Weed

Last year, I’ve branched out a bit more in my desire to understand healing and wellness.  Last March, I began a 9-month course on herbalism at the Sacred Plant Traditions in Charlottesville, Virginia.  Each month from March until November, a class meets for a weekend long class.  It’s the foundation of a three-year program to become a Master Herbalist.  Time will tell if this is where I am to go, but I’m excited at the possibilities.  

 Each month, I’m amazed at the wonders of herbs.  Funny thing is, most of what we talk about isn’t rosemary, basil, or culinary herbs which most people think about.  It’s weeds in our yard we work to remove and/or spray in the spring and summer so a luscious green lawn can appear.  Somewhere along the line of “modern living,” the desire for rich, green grass began to be highly sought after.  As a result, we began to kill off the pharmacy living in our back yard.  Toxic chemicals are used to kill the weeds and fertilizers are used to feed the grass.  While this makes for a lush, green lawn, I wonder what else it’s doing?  All those man-made chemicals are getting into the earth and the ground water, which will eventually end up creating a problem somewhere down the line.  It’s usually to our marine life.  They don’t get the option to move to another area that is less polluted, they have to learn to deal with the situation.  This could be an opportunity to talk about Glyphosate, aka Roundup, but that’s for another time.

Plants are simply amazing.  They are life and energy.  They have so much to give, yet are humble and quiet….except the dandelion.  That one is a bit loud and showy.  Here’s a bit of history about the dandelion:  When the early settlers came over from England, they were distraught that there were no dandelions in this New World.  They began to plant fields of them because of their known medicinal benefits.  And, now for decades since, we’ve been trying to kill them.  The entire dandelion plant can be used for medicine.  The roots, the leaves, and the flowers are all edible.  It’s a bitter, that is essential in health.  As people, we tend to move toward foods that are sweet and that is more pleasurable, but it’s necessary to consume a fair amount of bitters.  Those bitters support our immune system in a large degree.  The chlorophyll in the greens help to cleanse and purify the blood. The bitter taste counterbalances all those sweets that weaken the immune system.  

The flower of the dandelion looks pretty in a salad as does other flowers from “weeds.” Chickweed, is an early grower in the spring that can be added to salads.  It’s an anti-inflammatory and is most often used in a salve for boils, rashes, eczema and other skin issues.  Most everyone has some plantain growing in their yard. Plantain is a blood stopper and can be made into a poultice and applied immediately when there is a cut or small wound.  In reality, we have a pharmacy right outside our door, if we choose to allow those plants to grow instead of destroying them.  One way to consume the medicinal value of plants is through teas.

I’ve really grown to enjoy drinking herbal teas.  As an advocate for water consumption, I’m often drinking from a water bottle and seek to refill it a few times throughout the day.  It’s a way to keep track if I’m hydrating enough. Since my class, though, I’ve been drinking more herbal teas in my bottle so I can get the medicinal benefits while still keeping hydrated. I had no idea certain plants could strengthen the heart tissues, help with abdominal distress, or move lymphatics. The more I learn, the more I want to know and understand these beautiful plants. This time of year, plants are dormant and rest after a summer of growing. Now is the perfect time to think about your yard and what you would like to cultivate for the next year and build your own pharmacy. 

In the beginning, it can be quite overwhelming where to begin. I’d recommend starting with the plants that grow in your own area and there are many. Rosemary Gladstar has written numerous books, but one that comes to mind is Medicinal Herbs.  You may also be able to look for some local classes that can help you learn more about the medicinal plants in your area.

Health Bite: Cultivate your own green pharmacy.

New Year’s Goals? Resolutions? Intentions…

Happy New Year!  It’s a new beginning, another chapter, or season in life.  This is the time many people make resolutions about weight loss or exercise routines.  The media knows it too.  It’s a time that commercials for new diet plans and gym memberships and equipment are “on sale.”  Even though those resolutions are for the good, they seem to disappear after only a few days or weeks.  

Rather than setting unachievable goals, why not set an intention or two?  First, let’s talk about goals.  When I first meet with a client, I ask them to set SMART goals.  The acronym stands for Specific, Measurable, Achievable, Realistic, and Time bound.  For me, it’s a visual way to see progress, however, the goals seem to change and move throughout our work together. Goals help us see the future and better understand what we want, create a plan, and to stay on track into the future.  However, it does take us out of the present moment and emphasizes on what we don’t already have.  One of the disadvantages of setting goals is the feeling of failure if the perceived goal is not met.  That emotional disappointment can be debilitating and for many, keeping them from trying again.

SETTING THE INTENTION

Perhaps setting intentions is a better way of making those life-long changes. By setting intentions, we are living and focused on the moment or present.  It’s a way to recognize our own value system, raises the emotional energy, thereby raising the physical energy.  By understanding and living our own values, we take back our power and are happier individuals.  Intentions give us a purpose and inspire us to achieve our purpose.  This is a life changing routine with limitless possibilities.  Setting intentions can be done all day long.  It can start with a thought of the day with going to work and how you will greet every person you come in contact with.  It can be in your car with the intention to be present and accident free to your destination.  It can be before going to a party and not indulging in foods that will not serve you well.  By making intentions throughout the day, you are living in the moment rather than the future or the past.

Intentions create a purpose of who you want to be and what you would like to contribute to the world and those around you.  How will you choose to touch others in your life?  We live in a society that says get things done and check it off the list.  However, there is more power in opening the mind and heart to receiving clarity, inspiration and guidance toward purpose.  

Goals can keep our mind on restrictions and perceived problems and will often take our focus off of something that has a positive impact on life.  Try voicing the intentions by clearly stating how you intend to feel today rather than wishing things were different, or that you felt better.  Take back your personal power.

BE PRESENT IN LIFE

We miss much in life due to distractions and thoughts of the past and the future.  Have you ever been so absorbed in thought you didn’t know where you were or what was going on around you?  Observing the little wonders of the world can provide many benefits and shift your perspective in a moment.  It’s easy to get caught up in our work, so make a point to stop occasionally and notice what you smell, what you see, what your body is saying to you.  Notice if there is sun or rain.  Can you see trees or flowers?  Who is around you?  What do you hear?

Many of us feel powerless in the global context, but small changes will result in large differences.  Setting an intention to make a difference can open the mind to ideas and opportunities to do so.  It may shift an old perspective that wasn’t serving you into a new idea.  It’s so empowering.  Take a moment and recite your intentions of the day and share your observations in the comments below.  

 Health Bite:  Show up in your own life today by setting intentions.

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

4-D

Another busy season has begun and it will certainly pick up speed until the end of the year.  It’s not until after all the festivities are completed that we settle into the winter months to reflect and plan for the future.  Each year, it’s like a roller coaster ride of successes and failures of our own personal health quests.  Rarely do people stay on the straight and narrow path the entire year.  I must admit, it’s pretty easy to get off track.  As I pondered the steps necessary for success, I wondered what actions and/or thoughts drive people who are successful in their goals. So here is my 4-D approach that may be helpful for you.  Go ahead and start now.  Why wait until January to begin a new routine? Think about the success of staying mindful during those holiday events and family functions. Wouldn’t it be great to begin the new year weighing the same or less? Or to trade a bad behavior for a good one?

A DECISION

It begins with a decision. Hundreds if not thousands of decisions are made every moment of each day.  Many are automatic and routine, while others can change the course of travel in a person’s life.  The definition of decision is to make up one’s mind.  I’ve noticed some people have a very solid decision-making process, in which once their mind is made up, little will change it.  Other minds, however, seem to be more easily influenced and, are therefore, swayed away from their original intention.  The moment when a decision is made is the crucial time that result in some type of action.  Decisions, in essence is an action-based thought.  Decisions are made in the privacy of our home, in the car, at work or amongst groups of people.  On this platform, I want to speak to those decisions made for the betterment of life and lifestyle.  Individuals make choices all day long about foods, because we need to eat to survive.  At some point in our life every one of us has made a dietary choice to lose weight or to start an exercise program.  Yet, the majority of people fail in their attempts.  In that case, there must be more than just a decision to make a change.  It’s a physical, emotional, and psychological response that must align to be successful.  That moment when a decision to make a lifestyle change is made, the brain becomes transfixed.  The excitement and the energy spent is paramount, at least in the short term.  How does one get all three to align?

 DEDICATION

Every one of us is dedicated to something whether it’s our significant other, our work, our family, or something else.  I read it in obituaries:  A dedicated mother, a dedicated father, etc.  It surely takes some type of dedication to be successful in the end goal. What would it take to be dedicated to yourself?  Many of us have been trained to put others first, and in response, we suffer because of it.  While others first can seem like the right thing to do, it’s not often the best thing for the self.  If your significant other is demanding and needy, overtime, placing that person before yourself will leave you completely depleted.  However, children who cannot care for themselves, need attention and care, but that doesn’t mean you neglect yourself.  

Dedication is the commitment to a task or purpose.  Dedication is essential for success in any area of life, but in particular to a change in lifestyle.  Our brain is a record of the past and each of us have our default system we move to, good and bad.  When we feel certain ways, we gravitate to those behaviors of the past.  Even if it’s destructive behaviors.  Importantly, though, is that our brain can be rewired to new patterns of action.  It requires dedication or a commitment to achieve a certain purpose.

DISCIPLINE

As a child and as a parent the word and actions of discipline were worn out.  However, the act of discipline is teaching so that the child will behave in a certain manner.  Discipline, by definition is the practice of training people to obey rules or a code of behavior.  Scripture in Hebrew 12:11 says, “No discipline seems pleasant at the time, but painful.  Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.”  It seems that discipline is a necessary ingredient in our success for lifestyle change.  As it is unpleasant, especially after a few weeks of training, in the long run once a new routine is established, those brain waves will have new patterns of behavior.  Creating a new default system.

DELIVERY

Out for delivery.  That’s what my email tells me when I’ve ordered something.  My package is on its way.  There is an excitement about it.  That anticipation of something I’ve wanted.  Think about your package as a life that is rich and healthy.  There are no quick fixes. It’s taken years or decades for your body to get to where it is now. It will take time to repair damage, create new cells, and feel better. The good news is that people often notice within a few weeks how much better they feel. Your health is out for delivery, but when will you get it?  Are you willing to make the decision, be dedicated, and have the discipline?  If so, then your package is right around the corner.  If you need help getting started, I know a good health coach….

Health Bite: What’s keeping you from 4-D?

Who Gives A Hug?

It can seem extravagant to spend money on luxuries like pedicures, massages, or yoga classes. I was one of those people who had those ideas, but I now understand the importance of such expenditures. One of the occupational hazards of healthcare is the strenuous stress on the body. When caring for others, dental and medical professionals endure frequent injuries due to positioning of the body and lifting/assisting others to care for their needs. Creating a self-care plan is essential to anyone who works in these fields, however, there are benefits for everyone, regardless of occupation.

PERSONAL TOUCH

For people who are single or live alone, personal touch is often elusive. It’s an awkward thing to ask random people for a hug, yet that hug is so powerful. One thing that connects us to each other is touch. Living alone or being single can leave a void in human touch.  The lack of it can have negative health implications. A Carnegie Mellon University study examined the effects of social support and hugs with those who were susceptible to developing the common cold after being exposed to the virus. Those with perceived social support were less likely to come down with a cold.  It’s suspected that the stress-buffering effects of hugging were beneficial.  Even those that got a cold who felt they had greater social support and frequent hugs, had less severe cold symptoms.  

Hugging is a marker of intimacy and helps to create that feeling that others care in the face of adversity.  People under stress are at greater risks for getting sick.  There are health related benefits to hugs.  It releases oxytocin, which is a bonding hormone.  Oxytocin promotes attachment and is released by the hypothalamus in the brain.  It influences mood, behavior and physiology.  Hugging and oxytocin release have a trickle-down effect throughout the body, causing the heart rate to slow and the stress hormone, cortisol and norepinephrine to drop. In a study conducted by Ohio State University, oxytocin was found to improve immune function and pain tolerance.  On the subject of mood, oxytocin has been shown to increase levels of feel-good hormones like serotonin and dopamine, both which have calming effects. It also has been linked in reducing depression and anxiety. 

STAY AWAY

We are becoming a society that is fearful of connection in a real way.  Our relationships are built on social media platforms and at best superficial. During the cold and flu season, we avoid people for fear of getting sick.  The Me2Movement has been blown way out of proportion so that now people are afraid to even touch another, especially if it’s the opposite gender. There are a lot of people who struggle each day with mental and physical health issues. Perhaps part of that reason is due to a disconnection from society. 

SELF-CARE

After my husband died, I decided I would get a massage on a regular basis for the first year so I would have that personal touch. As an added bonus those massages helped me in my dental hygiene profession.  I found it to be beneficial not only in a physical way, but also soothing to my mind and spirit.  Self-care practices should be utilized daily, not just monthly.  It’s important to check in with yourself each day, and sometimes during the day. How are you feeling? What’s going on inside your mind/body/spirit that needs attention? I hope you will consider setting aside time and resources for self-care practices. These are not luxuries, but essentials. One cannot care for others and give of themselves if their own vessel is struggling.  Stop a moment and consider what you do for self-care that keeps you well balanced and whole.  Perhaps if you need a hug, then give one away.  You both will reap the benefits.

Health Bite: “The Best Place in the World is Inside a Hug.” –J Quest

Fall Equinox

We have tapped into the fall, officially.  Mums, pumpkins, and fall décor are all around with sprinkles of pumpkin spice.  This time of year, seems to bring a lot of excitement and joy to people, but for some, it’s a different type of season.  In spring there is a re-birth of new life.  Flowers bloom, birds return, the days get longer and warmer.  Then we reach the solstice of summer’s abundance and maturity.  Those hot, dry August days can be grueling.  It becomes a struggle to keep plants alive and looking good.  I think that’s why the equinox of fall is so welcomed.  Those cooler days and nights are a joyful reprieve.  This year, I’ve embarked on classes in herbalism.  This experience has opened my eyes to both the simplicity and complexity of plants and the energic power they contain. But, I’ve learned so much more.

 CELEBRATING THE EQUINOX

In September, my class had a ceremony for the equinox.  This meaningful experience has led me to have discussions with others about the Autumn Equinox.  After the new birth of spring and maturity of summer comes fall, in which things begin to die. Some people will start to feel some sort of sadness or grief and may not be able to articulate why. Often times, we don’t allow the space for someone to talk about their loss.  What seems to happen is we try to comfort friends and family by saying words like, “I understand what you are going through.” Or “It will get better with time.”  I wondered why we speak words to someone who is grieving.  Is being present in silence with them just as powerful?  Is it because we don’t want to see them upset, or we, ourselves, don’t want to be upset?  Maybe it’s both.  As I sat with this question longer, I began to wonder how this behavior began.  For me, I’m sure it was learned through conditioning as a child.  Disappointments in life brought consoling parents who tried to be supportive and be positive that things will get better.  It just never occurred to me that consoling someone stops their grief process momentarily, even though I went through it myself.  When someone is expressing grief, and someone touches them or says anything, the other person often will stop talking. As a result, the process gets delayed or perhaps even avoided.

WHAT HAPPENED NEXT

Before the ceremony, each person took some time to write down their griefs and losses experienced this year or in year’s past.  Silently, we walked over to a fire pit and sat in a circle.  The space, energy, and love were felt as each person began to share some portion of their loss.  Each person had some type of loss or grief he/she was dealing with, and some really surprised me.  I think of how many times people say they are fine, when now I wonder…are they really?  It was a time to reflect that loss, feel that loss, and acknowledge that loss.  I’ve learned that grief is never over, so please don’t tell someone to “Get on with your life.” Or “It’s time to move on.”  Grief is enduring a pain that comes and goes for the rest of our life.  Personally, I’ve not found a way to “get over it,” but I have found my way through it.  In reality, I guess, that’s all one can hope for.

After everyone had said what they wanted to say, we threw our paper into the fire. Having done so does not mean the loss is forgotten, it’s just a way to acknowledge the experience and allow space for both grieving and healing.

SHARING

I shared this experience with friends who, I knew, were going through some difficult times. The timing, as always, is perfect with an upcoming bonfire to give space and toss in those written losses.  It can be simple with only throwing in the piece of paper or more elaborate, like I had experienced with my class.  Either way, those burdens are heavy and knowing we all share common ground with loss, made my own thoughts lighter.  Our energy transmits one to another.  No one is alone nor should we carry our burdens alone.  I learned from this experience the ability to allow others their own space in dealing with loss, to hold them up as a person who is here, and be present with them.  

Health Bite: Give silent space for others to grieve.

Silent Words

An indulgence while on vacation!

Actions speak louder than words, is a saying I’ve heard and said many times in my life. I was able to confirm this saying recently as I spent time with folks I didn’t know very well.  Casual or occasional gatherings hardly allow a person the opportunity to be themselves.  Usually, we are on our best behavior in social engagements. However, spending hours and days together can be a true awakening, and I don’t mean that in a negative way, necessarily. It’s simply a chance to get to know someone on a much deeper level.

As a wellness coach, I strive to lead by example. However, I do enjoy occasional treats that life has to offer. As a social butterfly, I attend gatherings often. Within those gathers are wonderfully prepared foods and look and smell wonderful. When I know I’m going to a gathering, I take something to share that I know I can consume; however, on occasion, I do allow myself the option to partake in foods that, well, may not be as healthy. I call it the 80/20 rule. If I eat well 80 percent of the time, then my body is healthy enough to compensate for the 20 percent of the time I don’t eat as well. Unfortunately, most Americans eat poorly 80 percent of the time.

Recently, I was on vacation while hurricane Dorian was leaving its trail. The ripple effect of the hurricane was felt all the way to Curacao. The current was strong some days even though the storm was thousands of miles away. This effect transpires to people as well. Have you ever noticed that people mirror another person’s behavior? The next time you are having a conversation with someone, notice how they are standing. Now look at how you are standing. Is it the same? Often times we mirror each other without realizing it. It’s a way to feel connected to the other person. Notice in restaurants, when someone orders a healthy meal, others are more inclined to do the same. However, if an unhealthy choice is made, others will allow themselves the same privilege. People feel less judged when everyone is doing the same thing. However, I would like to challenge this audience to think differently when it comes to food related choices. Instead of mirroring other’s decisions when those choices will not benefit you, allow the others to mirror you, without judgement. Let actions speak louder than words. Allow that ripple effect to make a positive impact on someone else’s life.

Once you have decided you are on a health and wellness journey, the ripple effect you play is greater than you know. By choosing not to be a follower by mirroring poor choices, you become a silent leader. Choose to do what is right for you without judgement for someone else. I give permission for others to consume what is it they want or need, and I, therefore, hope for the same respect.

After a week of spending time with my new friends, there was talk about health and wellness by setting exercise goals, and a plan to make better choices with food once they returned home. By the end of the trip, the couple had formulated how many days they plan to go to the gym and how they plan to change their dietary needs. Both my cousin and myself, who were traveling alongside this couple didn’t try to persuade them in anyway. We allowed them to choose; after all, it was their vacation too. They merely watched and decided they wanted something different for themselves.

Each of us has the opportunity to be a role model for someone else. It’s a pretty huge responsibility when you think about it. More than telling others what to do, which will be met with resistance, isn’t it better to be kind, loving, and do what is right for you? Be the silent leader by allowing others to mirror the healthy choices you make. For that matter, couldn’t we apply this premise to every aspect of our life!

Health Bite: Lead by example