Where Health Meets Longevity: Thriving at the Crossroads of Health Span and Lifespan

Did you know there’s often a 20-year gap between living a vibrant life and merely existing? While we’re living longer, polypharmacy is largely responsible for this extended lifespan. In the past, unsanitary conditions claimed lives; today, we face the opposite challenge. Our environment is more sanitized than ever—think antibacterial soap, hand sanitizers, mouthwashes, and an array of chemical-laden personal care products.

But while we’re winning the sanitation battle, we must ask: At what cost? Sure, we’re keeping harmful bacteria at bay, but what about the beneficial bacteria that play critical roles in our health? Just like any living organism, bacteria are sensitive to environmental changes—they need the right balance of temperature and a food source to thrive. In dentistry, for example, we know that cavities won’t form unless specific bacteria are present and fed the right fuel (hello, sugar!).

The balance of good bacteria in the oral environment is not just essential for oral health—it’s crucial for overall wellness. Here’s why:

The mouth is the gateway to the rest of the body, offering critical clues about your health. Bad breath? It could indicate digestive issues or oral disease. Bleeding gums? A sign of inflammation. A bad taste? You might be dealing with an infection. We can’t easily see what’s going on inside our bodies, but our mouths—teeth, gums, and tongues—tell a vivid story.

How often do you inspect your tongue? In Traditional Chinese Medicine (TCM), the tongue is a diagnostic tool for identifying imbalances in the body. Each section of the tongue corresponds to an organ system. A dry, cracked tongue might indicate your body needs more moisture, guiding you to choose hydrating foods. What’s remarkable is how quickly these shifts can reflect in your tongue's appearance.

As dental professionals, we weren’t taught to include tongue diagnosis in treatment planning. Most of us focus on checking for oral cancer or instructing patients to clean their tongues better if we see buildup. But we can do more—we must do more.

Imagine if dental hygienists embraced a functional approach, considering the entire body in their care. Picture testing saliva not just for bacterial levels but for hormone imbalances as well. After all, hormones, like gut health, profoundly influence our well-being.

This delicate gut microbiome is one of the most significant pieces in the health puzzle. Sadly, we’ve done a stellar job of disrupting it. Processed foods, preservatives, artificial flavors, and sweeteners, not to mention sugar or its substitutes, have wreaked havoc on our gut flora. These foods increase acidity, fueling the disease process by killing off beneficial bacteria and feeding harmful ones.

Yet, even small lifestyle changes can create a powerful ripple effect. Here are some actionable steps to start thriving today:

1. Meal Prep for Success – Pick one day a week to plan and prep your meals. When time gets tight, it’s too easy to reach for junk food. Instead, choose meals with high-quality protein, essential fats, and healthy carbohydrates.

2. Mocktails Over Cocktails – Alcohol isn’t brain or liver-friendly, but you can enjoy delicious beverages using herbs that calm and support your body.

3. Move More – Start by walking three times a week, then gradually incorporate weight-bearing exercises. As we age, especially women, building muscle becomes even more important.

4. Smart Substitutions – Giving up sugar isn’t easy, but some excellent alternatives are available. Xylitol, derived from natural plant materials, is one of my favorites. Avoid artificial sweeteners like Splenda, which studies (including one from Duke University) suggest can harm your brain. And I don’t know about you, but I need to keep my brain intact!

So, which step will you take first?

What Calendula Taught Me

One of my favorite herbal plants is Calendula. It thrives all summer long and brings a burst of color to any garden. Gardening runs deep in my blood—I’ve inherited a love for plants from my grandmother, who grew beautiful flowers despite the challenges of living on the side of a hill. She used rock borders to keep the soil in place, showing me early on how perseverance and creativity can overcome obstacles. Both of her daughters followed her lead, growing their own gardens—my aunt focused on flowers while my mother opted for practical crops like potatoes and green beans.

As kids, my brother and I spent many springs and summers helping out in the garden. We picked produce (which was fun!) and squashed bugs (which was definitely not!). These early experiences taught me about the importance of hard work and the joys of growing your own food.

Although my grandmother passed away when I was 12, her legacy lives on. From her, I learned the value of patience and persistence. Over the years, I’ve expanded my knowledge of gardening to include not only vegetables and flowers but also medicinal plants.

Two years ago, I left my garden unattended for about 10 days while I combined a vacation with a hygiene conference. As you can imagine, when I returned, the garden was overrun with weeds. Most disappointing of all, my Calendula wasn’t blooming as well as it had been before.

Calendula officinalis, with its vibrant yellow and orange flowers, is an incredibly versatile herb. It has powerful healing properties, both internally and externally. As a vulnerary, it supports tissue healing in the digestive tract and can even help reduce the appearance of scars externally. I use it in many of my herbal preparations, from facial creams to healing salves.

During that time away, Calendula taught me a valuable lesson. When I returned to find it struggling, it wasn’t because it had missed me—it was because I hadn’t been cutting the flowers. Calendula thrives on regular pruning; the more you harvest, the more it produces. This serves as a powerful reminder in my own life: just like Calendula, I need to regularly "prune" away distractions and busy work to be more productive and focused.

I’ll be the first to admit that I can easily get distracted, especially when it comes to sitting down to do research or writing. I’d much rather be out in the garden or blending herbs for tea. But life is a process, and I’m continually learning how to grow and refine myself.

How about you? What in your life needs pruning? I encourage you to take a few moments to reflect on what truly brings you joy. Then, consider your life’s purpose and how you can align your actions with it. Once you've done that, start mapping out a path to make the most of this one precious life.

Gut Health--Why Some Foods May Not Agree

Have you ever wondered why certain foods "just don’t agree" with you? Or why something you ate caused such distress to your digestive system? The explanation might be deeper than you think.

It all starts in the gut. Emerging research reveals that our gut microbiome communicates with the rest of our body, and when this communication breaks down, it opens the door for diseases to develop. In today's world, maintaining the delicate balance of organisms in our gut has become increasingly challenging. Highly processed foods tend to feed harmful bacteria, leading to an imbalance known as dysbiosis.

The term “leaky gut” refers to a condition where the intestinal wall, which is naturally permeable, becomes damaged, allowing particles to leak out. When the intestinal lining tears, it allows food and toxins to enter the bloodstream, triggering inflammation—often at the root of these issues.

When the body perceives certain foods as toxins, inflammation ensues. These toxins can damage the gut lining, permitting substances that should be expelled from the body to enter the bloodstream. The immune system then springs into action, leading to food sensitivities and allergies.

Variations in gut microbiome composition and function have been linked to a range of chronic diseases, from gastrointestinal, inflammatory, and metabolic conditions to neurological, cardiovascular, and respiratory illnesses. The microbiome not only directly impacts disease but also influences organs, mucosa, and immune function.

Inflammation truly begins with what’s on your fork. To sustain life, food must be thoughtful and nourishing. A recent study focusing on women revealed a nearly 20-year gap between lifespan and health span. This means that by age 62, many women will develop some type of disease or debilitating issue that prevents them from enjoying life fully. Our medical system, which often treats symptoms with medication, may extend the suffering for another two decades.

But it doesn’t have to be this way. We each have the power to heal our bodies and live the life we desire. It might not be easy at first, but once the foundation is set, momentum builds. The key is to start—anywhere. Today, it might be avoiding fast food. Tomorrow, it could be adding a green, leafy salad to your menu. The next day, taking a brisk walk. Remember, it’s a lifestyle, not a quick fix or diet program.

As a dental hygienist with over 20 years of experience, I’ve seen my patients accumulate more hospital visits, medications, and limitations on the activities they once enjoyed. There's a mindset that these declines are just part of aging, but I challenge you to think differently. Set a new course for yourself, and know that I’m here to support you every step of the way!

Elderberry Syrup

Elderberry has been clinically proven to reduce symptoms of cold and flu, and is a must for any family medicine chest!

Supplies needed:

• Dried elderberries

• Dried elderflowers

• Brandy

• Honey

• Small strainer

• Water

• Wooden spoon

• Measuring cups

• Large jar

• Large stainless steel, glass, or porcelain lined pot

• Cinnamon stick

• Cloves

• Fresh ginger slices

• Glycerin

Ratios:

1 to 2 tablespoons dried plant material to 1 cup boiling water

Per cup of reduced infusion: 1/2 cup honey, 1/4 cup brandy and 1 tablespoon glycerin

Directions:

1. Make a tea with the dried elderberries and flowers. Measure the dry herb into a jar or container and pour the boiling water over it. Cover and let it sit for 6-12 hours.

2. Pour the infusion in the large pot and measure the depth with a chopstick or wooden spoon handle. This will help you know when you have simmered and reduced the infusion by half.

3. Add cinnamon sticks, ginger slices, or other embellishments at this point, careful not to boil. Stir often while simmering (reduction takes awhile—at least an hour)

4. Remove pot from heat after the infusion is reduced; pour into large measuring bowl, straining off the embellishments.

5. Separate the herb from the tea by straining through muslin or cheesecloth, or a press.

6. Guesstimate about how many cups of reduced infusion are left and add the appropriate amount of honey and brandy.

7. Pour into clean bottles and label. Keep in the refrigerator for about a year. It will keep strong potency on the counter for a couple of weeks at the most. I keep it in a large jar in the refrigerator and refill a small bottle each week so the it can be taken each day at room temperature. The brandy, honey, and glycerin all help with preservation.

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.

Leaning In On New Words for 2023

It’s a new year and many people put forth a valent effort to make real, positive changes in their life, especially one’s that affect their health and wellbeing. For the past five years, or so, I’ve chosen a word that becomes my word of the year. One that I mediate and pray on to see how it affects my life and watch to see how it manifests during the year.

This year, it was a bit challenging as the word was slow to come. Once it had arrived, I got really excited about it, but it was short lived. A week later, another word kept pecking at me. I simply could not get it out of my mind. The more I thought about it, the more I realized, it needed both words as they work together, I think, for my greatest good.

In a previous newsletter, I spoke about cleaning out clutter to free up space in all areas of our life. For me, getting rid of materialistic matter is easy, however, discarding the hurts and emotional junk is another story altogether. One of my words that kept coming to me was release. That word takes on many meanings. It is a verb, an action, that requires energy. What does release mean to you?

For me, it’s a reminder to work through my “baggage” I’ve collected in life. Sadly, I’ve gathered some ideas and patterns that don’t serve me a good purpose, yet, for some reason, I hang onto them like that familiar pair of comfortable slippers. Releasing does require an action, and I confess, I can just get lazy in not working through it. As a result, those patterns keep going making it even more difficult to change, and it will take longer to reach my highest potential.

The other word that keeps coming up again and again is elevate. How do I as a human in this world elevate not so much myself, but others? The current culture seems to slant toward self, and while, I think understanding self and having boundaries are important, our society often pushes each other down so make ourselves seem more important. How many times have it just not listened to what is being said because I was thinking of what I wanted to say? Rather than love our neighbors, we choose to love ourselves more. What I’ve been learning recently, in church, are ways to be a missionary in my city without compromising my values and beliefs. It’s about loving my neighbors when I’ve been hurt by them.

I think by releasing my own ideas and allowing myself to see another person’s perspective and give credence to their life experiences and what they have been through will allow me to elevate them to a place of love and kindness. When I reflect my younger days of absolutes, I’m embarrassed by some of my reactions. I didn’t love my neighbor, rather, I tried to enforce my own values on them.

There is a huge division in our society today of verses.

·      Democrats vs. Republicans

·      White vs. Non-White

·      Men vs. Women

·      Straight vs. LGBTQ

·      Parents vs. Children

·      The list goes on…..

This year, my focus is to work to release what is no longer serving me physically, emotionally and spiritually, in order to elevate myself to the person God has set forth in me. Today, I will seek to understand, lean in with curiosity, and respond with love. Won’t you join me?

Moving Thru Anger

I was not equipped to deal with anger or conflict.  My “Leave it to Beaver” homelife was joyful memories. If my parents had disagreements, they surely never discussed it within the family.  I did, however, witness my father giving “the business” to projects or vehicles he worked on.  My mother called it the Bush Temper as if it was a contagious virus we need to watch out for.  “He’s got the Bush Temper; you’d better look out!”  I may have demonstrated some of that in my earlier days, however, I suppose I’ve mellowed in my older years….or have I?  This world of herbalism has opened my mind to other ways of thinking about my body, my emotions, and my spirit. 

Anger is an emotion that is looked as being negative or wicked and must not be shown, especially among women.  Women who displayed anger, was deemed a witch…or something close.  Sometime along my life’s journey, I began to stuff down my anger, smile, and pretend life is good.  I’m not exactly sure when that period of time happened.  I have my suspensions, but that story is for another time.  Anger is not attractive.  It’s stressful.  It’s ugly. It’s uncomfortable, and like a “good girl” I tried to make things seem better than they really were.  I stayed optimistic, smiley, and seemingly joyful.  “Let’s look at the bright side….”  In an older post, Smoke and Mirrors, I reflect on ways we wear masks to cover up what’s really going on inside our personal life.  Why?

Why do we allow this emotion to sabotage our health?  Holding onto any negative emotion will negate health.  The liver is the holder of anger.  Heat arises in the liver and bursts of anger will come forth.  It’s said that those that spout off in anger has excessive liver heat and working to cool that organ will help the person be less reactive in anger.  How the anger is expressed is what make it scary or not.  A volatile person can be frightening, which is why I think anger gets a bad deal in the emotional realm.  Not all anger is bad.

Psalms 69 is an expression of anger experienced by David.  He calls out expressing how tired he is and how he feels like he is being swallowed up by floods of water.  He further states that his enemies hate him and want to destroy him.  He then, in verse 24 asks God to pour out His wrath on them, charge them with crime upon crime and not let them share in salvation, but blot them out of the book of life.  Then, David asks God to protect him and David’s words become praise words.  His heart softens and seems to let go of his anger.

It is reassuring for me to read and know that it’s perfectly fine to be angry, to say words that aren’t nice as a means of allowing this emotion to work its way through the mind, body, and spirit.  Words are powerful but remember words can be hurtful.  I was reminded to take my anger to God and allow Him to sort it out.  Whew!  What a relief.

Recently, I’ve been seeing an acupuncturist, who is working to relieve some pain I’ve been having in my lower back, which I chalked up to my dental hygiene occupation. Chinese medicine looks at the whole body, not just parts.  It’s what I love most about alternative ways of healing.  After listening to my pulse, she told me my liver is holding onto blood and not allowing it to go to my heart.  Her next question left me in awe.  “Are you holding onto anger?”  She went on to say the heart is the Emperor and in charge of the emotions and spirit.  It is important to move this anger through and out of my body to allow for healing.  One way of doing that is to scream.  Yes, scream.  My healing journey is to yell and scream outside, in a pillow, or wherever I can that won’t alarm the neighbors. 

When I consider the timing of my pain with what was going on in my life, it makes sense; and yes, I’m positive I held my cards and emotions close to me.  Now it’s time to move them through me as they are not serving me. As a matter of fact, they are hurting me. It’s important to move negative emotions though the body as quickly as possible, otherwise, our body acts to protect us and will store them where there is space…knees, hips, vertebra. That takes practice, but mostly it’s the awareness of that emotion and processing it appropriately. 

Now I wonder how many other people are holding onto anger?  If you are unsure, try screaming a few times.  It’s been so long since I screamed, I couldn’t at first.  My throat and voice sent out a small screech.  I laughed at the inability, but then after a few attempts belted out a good loud scream.  I’ve been screaming every couple of days just to make sure I don’t lose the ability.  After each scream follows a laugh.

There is spirit medicine in herbalism that can assist the body in moving emotions through. It’s really quite fascinating to just sit and be with a plant ally. This world of herbalism just keeps getting better and better.

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.

A Noun Or A Verb?

Grammar and the structures of sentences had my head spinning in elementary school. Nouns and verbs were the easiest to identify, especially proper names and action words. As if learning what each part of the sentence structure weren’t challenging enough for me, I then found out that the same word used in a different way might have a different part to play. Arrrr! How was I ever going to get that straight?

Fast forward, I’ve been out of elementary school for, well…a number of years now. While I don’t think about sentence structures during the course of each day, I have been noodling over a particular word for several weeks and wondered if it is most used as a noun or a verb. What does it look like as a noun and what does it look like as a verb?

Let me tell you a story:

Janie and Amy have been friends for years. Both ladies have had some personal troubles and stresses going on in their lives. Amy found out that Janie told some very personal information about her to a mutual friend. Rather than going to Janie about the incident, Amy retaliated on social media by posting some unpleasant personal information about Janie. Now both Amy and Janie are hurting because of choices each had made. 

This is a story that is active and alive. Just change the names and situation, and I’m sure you or someone you know has experienced a similar scenario.

The word, forgiveness by definition is a noun and is defined as the action or process of forgiving or being forgiven. According to Wikipedia, it is the intentional and voluntary process by which one who may feel victimized, undergoes a change in feelings and attitude regarding a given offense, and overcomes negative emotions such as resentment and vengeance.

The Million Dollar Question:

What needs to take place in order for these two friends to reconcile? What have you done that has worked? What hasn’t?

Here are a few scenerios:

1)    Amy goes to Janie and tells her about the hurt and waits for Janie to apologize. Janie tells Amy she is so sorry for the hurt caused and asks for forgiveness. Amy says she forgives Janie, but weeks later the two friends still have not spoken. Amy does not say she is sorry or asked for forgiveness for the hurt she caused Janie. Rather Amy holds Janie hostage as someone who can’t be trusted.

    Is forgiveness a noun or a verb?

Is the relationship restored?

2)    Both Amy and Janie feel they are the victim and refuse the accept or admit their part in the conflict. Rather they each hold on to the hurt that transcends into hours of discussing the issue with others and lay awake a night feeling anxious. Amy and Janie are waiting for the other person to “make a move”. After months pass, the two run into each other. Janie makes an apology to Amy and Amy says she has already forgiven her, however, Amy stands afar and seems cold toward Janie.

    Is forgiveness a noun or a verb?

Is the relationship restored?

3)    Amy goes to Janie and tells her about the hurt, but goes on to say that she is sorry for any hurt she may have caused that led up to the incident. Amy also apologies for the hurtful things she put on social media and asks for forgiveness. Janie tells Amy that she did indeed hurt her, but is sorry she took it to someone else rather than coming to her first and talking it out. Both Amy and Janie confide in each other of their shortcomings and brokenness. Both parties confess that they had contributed to the conflict, asked for forgiveness and to restore the friendship. They met for coffee a week later and are back to laughing and talking about the issues of life.

 Is forgiveness a noun or a verb?

Is the relationship restored?

Now What?

I think too many times, forgiveness is used as the noun. It makes sense to me that since it requires action, it should be a verb. People “say” they forgive, but then want nothing to do with the person afterwards. As a believer, the vertical direction between me and God is easier. I confess my sins and He forgives (at least I hope). The Horizontal direction is much more difficult. Forgiveness between people is complicated by our own selfish desires rather than living out Christ’s direction of forgiveness. God is love, but God is just. It frightens me to think that God won’t forgive me if I hold my brothers and sisters hostage for their sins. It’s easy to think it’s justified when hurts are deep, however, that’s not what we are called to do. True forgiveness shouldn’t be hard. The truth is we want to place ourselves above all others and claim innocence. As far as I know, there was only one perfect person who walked the Earth.

Forgiveness is freedom. Holding onto hurts is self-destructive. When we offend someone, we are called to apologize, ask for forgiveness and try to restore the relationship. When too much time has passed, what occurs is bitterness, resentment and awkwardness. And, when someone asks for forgiveness, it’s important to acknowledge the hurt that was caused to them by the other party. The Word speaks very clearly about forgiveness:

“For if you forgive other people when they sin against you, your Heavenly Father will also forgive you. But if you do not forgive others of their sins, your Father will not forgive your sins.” ~ Matthew 6:14-15

“Love prospers when a fault is forgiven, but swelling on it separate close friends.” ~ Proverbs 17:9

“Be kind to one another, tenderhearted, forgiving one another, as God in Christ forgave you.” ~ Ephesians 4:32

“But I tell you, love your enemies and pray for those who persecute you.” ~ Matthew 5:44

We are called to pray for those who hurt us. Why? So our heart will become tender and loving, not dark and hardened. 

So, I ask you. What is forgiveness?  Is it a noun or a verb? 

A Fungus Amongus

My first impression of mushrooms, any mushrooms, were not favorable.  As a matter of fact, I would pick them off of my pizza, avoid them at a salad bar, and basically turn my nose up to the rubbery, earthy substance.  Why would anyone eat those, I wondered?  In my own childhood, the only mushroom I could remember my mother serving was that of Campbell’s Cream of Mushroom Soup (added to a casserole!) God help us all!

Now, decades later, I purposefully consume mushrooms several times a week.  I’m so thankful for learning opportunities in my life that allow me to grow in taste and knowledge.  When my late husband was going through chemotherapy, I learned how consuming mushrooms boosted the immune system helping patients fight off infections.  Articles I read suggested that cancer patients consume mushrooms to not only feel better, but to help combat cancer growth.  While all mushrooms have health benefits, there are some that are clear leaders in their medicinal properties.  The best news is many are found in most grocery stores and are ready for use.

Shiitake (Lentinula edodes) is one of those leaders.  The plant energetics create balance and is nourishing with properties that are adaptogenic, alterative, anti-allergenic, immune amphoteric, and restorative.  These mushrooms have also been known to help lower cholesterol and stimulate the immune system to increase the body’s ability to fight infection.

The details: consuming 4 ‘shrooms: 

• Calories: 44

• Carbs: 11 grams

• Fiber: 2 grams

• Protein: 1 gram

• Riboflavin: 11% of the Daily Value (DV)

• Niacin: 11% of the DV

• Copper: 39% of the DV

• Vitamin B5: 33% of the DV

• Selenium: 10% of the DV

• Manganese: 9% of the DV

• Zinc: 8% of the DV

• Vitamin B6: 7% of the DV

• Folate: 6% of the DV

• Vitamin D: 6% of the DV

Shiitake mushrooms have been used in Traditional Chinese Medicine and are thought to boost health and improve circulation.  Ironically, mushrooms are the ONLY natural plant source to contain vitamin D, a necessary vitamin that promotes health by supporting the immune system and building bones.  

There seems to be an ongoing debate as to whether raw mushrooms should be consumed.  They are, after all, grown in rich soil and are usually pretty dirty.  That being said, the benefit of at least sautéing the ‘shrooms is the cooking process releases that tough cell wall making them easier to digest.  I ALWAYS cook my mushrooms before eating them.

While all mushrooms are nutritious, I personally prefer the shiitake mushroom over portobello and white mushrooms, not just because the shiitake has better health benefits, but they also taste better.  They are denser than their counterparts, and I like their texture.  That being said, they are more expensive, but are well worth it for the health benefits.  Add them to your pesto dishes or make a pot of mushroom soup.  Bon Appetite!

Fly

A little of this and a little of that….

Sounds like a recipe? Well, for me, it’s my life.  While some people can pick a lane and travel through life with one occupation, mine, well, let’s just say, I’ve been on many roads.  In part, I think, it is due to my dosha, Vata, which is air/ether. Structure isn’t necessary for me as a whole and that becomes a problem only when trying to accomplish a large task.  Oh, I’ll get it done, but I’ll be distracted along the way, so just be patient.

Distractions keep me from focus. I know that I’m easily distracted by all the activities and interests I have.  On any given week, I facilitate an online BS degree program, work clinical dental hygiene, dabble in my world of herbology/health promotion, work behind the scenes at the dental practice in HR, manage AirBNB rentals, and block time for social events.  I love all the things I do and have difficulty letting anything go.  I keep saying, “Yes!” 

I do wonder what it is that holds me back from busting out of the gate with my wellness model?  My passion is to assist people in their health journey and help heal diseased bodies. To be completely vulnerable, I would say it’s fear of failure, so I just keep it as a side hustle, make excuses that I’m too busy, and down play what I can offer.

What if? What if? What if?  I’m embarrassed to tell you how many times that same question goes through my head.  Fear, not courage, is what normally enters my being.  When I ask myself why some people are successful and others are not, what I come up with each time is the successful person, even though they may be fearful, they go for it.  I call that courageous.  Courage is being afraid, yet doing it anyway.

 So how does one overcome something so large….like fear of failure?

“Don’t let the fear of falling keep you from flying.”

Recently, a woman confided that she, too, has made decisions based on fear.  She reported that fear has prevented her from doing things she has aspired to do. Then she said something that stuck.  “Don’t let the fear of falling keep you from flying.”  This was told to her by a close family member as she was trying to decide whether or not to take the next step in her career.  With that in mind, she decided to do just that…fly.

How can I overcome my fears and people pleasing tendencies to rise above and live my purpose?  I’ve decided to keep the word, “fly” on the forefront of my mind as a simple reminder that time does not stop, it keeps flying whether I’m in this world or not.  What will be my contribution?  I love the image of the hummingbird. They are beautiful, graceful, strong, and tenacious. As I reflect on what I want for this coming year, I’ve put into place some new practices to help overcome these fears and create a foundation for success.

First of all, it’s important to put a name with the fear.  Sitting quietly in meditation and observing the body’s responses to thoughts and feelings.  A daily practice of meditation will help gain greater clarity and bring forth those fears to confront. Set aside time to just be.

Sitting with my fear during this mediation time or reflection is important.  Often times, I make quick decisions that I later realize were not in my best interest.  Rather, it’s better to do nothing and allow time for the mind to think about that fear, reflect on it so it can be productive, deliberate and be effective.

Goal setting is necessary for clarity in moving toward the desired outcome.  During those meditation and reflective times, imagine the success has already happened.  Allow the mind and body to feel the accomplishments.  Allowing the mind to experience success will help drown out fear.

Stop making excuses! With all the interests I have, it’s very easy for me to make excuses as to why I haven’t accomplished my desires (not addressing the fears, which is the root cause).  Making excuses will ultimately leave me unfulfilled and empty.  I will need to take a different, proactive approach.  One of which is setting up my priorities and goal setting for periods of time that are achievable and measurable.  That way, I can see the success, even if it is a small feat.

If you are like me, distracted and fearful, then come along and try something different.  Make a commitment to yourself to build success one block at a time.  Fly high or fall with fear. There’s the choice.

1—Mediate—discover the root of the fear

2—Sit with the fear—give it a name

3—Goal set—see your success as already completed

4—No excuses—prioritize 

This year, make it the best one yet! Fly with success!

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

Believe.....

Each year a word chooses me as the focus for the next 12 months.  As I reflect on the new word, I begin to visualize the impact it can have over the course of the new year.  It begins to take shape in my thoughts and beliefs as I let go of my control over it.  What I want it to mean isn’t necessarily what will manifest.  The year 2020 was difficult for many people even beyond the pandemic. Me included.  My life was turned upside down and shaken. During those dark days, I wondered if I was lost, but then a new path begin to emerge.  

My word last year was “flow.”  It came to me at the start of 2020, and it served me well.  Last year, in all of its challenges, it was necessary for me to circle back to the word:  flow.  It reminded me to stop dwelling on what I could not control.  It reminded me open my heart, eyes, and mind to other possibilities.  It reminded me that seasons in life change.  Relationships change.  The difficulties, especially in relationships, gave me the opportunity to evaluate my own beliefs.  I began to wonder why I react to situations so poorly.  I soon realized that I live in my heart rather than my mind.  I react emotionally rather than logically.  Could this be a muscle that needs exercise?  As a chronic people pleaser, I seldom use my voice to express my own desires.  Rather, my own voice was silenced for the sake of other’s desires.  This “dance” became my default system.  Whenever the going got tough, I shut down.  My voice was on mute, and I emotionally fled the situation…hoping never to return to sort it out.  It’s not easy to exercise weak muscles.  It hurts and it’s hard!  It’s easier to just keep doing the same things.

The key for me is to be aware of my default, which is to be quiet and flee.  I have now placed steps into my practice to gain strength in this area.  One of which is to not react, but to respond in a loving way while using my voice.  Rather than fleeing, I’m choosing to respond by seeking to understand the other person’s perspective, stay present and talk it through.  I now understand as I flowed last year, that relationships that I once held close, are different.  As I look to this year, the word, BELIEVE was given to me by my massage therapist.  She said when she saw that word, she thought of me.  A simple, yet powerful word.  The definition of believe is this:  1) accept as true; feel sure of the truth; 2) hold (something) as an opinion; think or suppose.

Each day, I seek to reflect on what this word may bring to my life in 2021.  I believe in a God who seeks a relationship beyond my understanding and one that I will fail to return adequately.  Believing in a life that is generous and good even with the difficulties it brings, is where I’m choosing to focus.  I’m believing the people in my life, that I truly care for, will respond in love.  I’m believing the hearts of mankind will open in love toward other’s needs rather than their own.  I’m choosing to believe that the things that happen to me are for my own good, even if I don’t understand them.  I want to believe that everything will be okay.  That people will be kind.  The world will experience peace and tranquility.  The logical mind and the emotional heart will be at odds.  I suppose somewhere there is a delicate balance.  This year, may you experience love, peace, and the belief that you matter to someone. 

Something To Chew On

The New Year is a time of reflection. Pondering the previous year, while making changes and goals for the upcoming year. It’s not uncommon to create a health plan that includes healthy eating and getting more exercise. As I get older, the more I seem to appreciate good food. Cooking with fresh ingredients of herbs and spices take ordinary to extraordinary. How often do we consider the process of eating? After food enters the mouth, it’s our teeth that are responsible for the first phase of the digestive process.  Yet, how many people put improving their oral health on that New Year’s Plan?

 A healthy mouth is a great asset.

Our teeth have such an important role to play in our lives. They help us chew and digest food, they help us to talk and speak clearly and they also give our face its shape.

A smile also has other day-to-day benefits. It can give us greater confidence, as well as influence our social lives, careers and relationships.

Growing old is a luxury some people never get to experience. But for those that do, having teeth is golden. We aren’t born with teeth because an infant only needs milk for the first half of their first year. Then teeth begin to emerge so the child can begin to experience table foods and take in more nutritious foods.  

In the teenage years, the primary (baby) teeth are lost and permanent teeth appear. These teeth are meant to last a lifetime; however, poor lifestyle choices often result in tooth loss. This loss results in a failure to masticate food appropriately, and consequently, the stomach has to work harder because the food is basically swallowed whole.

Chewing is essential for the muscles of the face. Just like working out at the gym, chewing is a workout for our facial muscles. Teeth also provide support for our lips and jaw and give the face its shape. When some of the teeth are lost and not replaced, pressure and chewing forces are then placed on the remaining teeth. This leads to breakdown of those teeth left behind.

Ask your oral health professional about the health of your mouth. Many folks think that bleeding gums are “normal” because the gums have bled all their life, however, if your scalp bled every time you combed your hair, wouldn’t you be alarmed? Bleeding is a sign of disease. Halitosis (bad breath) is also a sign that disease is present. There continues to be research that supports the oral/systemic link. The mouth is not separate from the body and the condition of the mouth says a lot about the condition of the body.

What conditions can be linked to oral health?  This according to the Mayo Clinic:

·       Endocarditis. This infection of the inner lining of your heart chambers or valves (endocardium) typically occurs when bacteria or other germs from another part of your body, such as your mouth, spread through your bloodstream and attach to certain areas in your heart.

·       Cardiovascular disease. Although the connection is not fully understood, some research suggests that heart disease, clogged arteries and stroke might be linked to the inflammation and infections that oral bacteria can cause.

·       Pregnancy and birth complications. Periodontitis has been linked to premature birth and low birth weight.

·       Pneumonia. Certain bacteria in your mouth can be pulled into your lungs, causing pneumonia and other respiratory diseases.

Certain conditions also might affect your oral health, including:

·       Diabetes. By reducing the body's resistance to infection, diabetes puts your gums at risk. Gum disease appears to be more frequent and severe among people who have diabetes.

Research shows that people who have gum disease have a harder time controlling their blood sugar levels. Regular periodontal care can improve diabetes control.

·       HIV/AIDS. Oral problems, such as painful mucosal lesions, are common in people who have HIV/AIDS.

·       Osteoporosis. This bone-weakening disease is linked with periodontal bone loss and tooth loss. Certain drugs used to treat osteoporosis carry a small risk of damage to the bones of the jaw.

·       Alzheimer's disease. Worsening oral health is seen as Alzheimer's disease progresses.

For more information about your oral health, consult your dental hygienist. Ask questions and seek to understand what’s happening in your mouth. Remember oral health is a window into how the rest of the body is doing. 

Health bite: Pink, healthy gums mean healthy body

YES!

How would a day of “yes” unfold? In a recent conversation with my friend, Angela, she confided to me the word, yes, had come to her mind as if today she was to say, “Yes” to whatever came to pass.  During that same conversation, she shared an experience of negative speech within a group of friends.  Dominating the conversation, the naysayer would not hear of anything except what she believed to be true. There seemed to be no negotiating or even an attempt to hear another perspective.  In the end, she felt drained. Do you know someone like this? I hope it’s not you. This isn’t about being a “yes person” or feeling pressured to do things we don’t want to do.  It’s about having courage and conviction to the things we really want to do.

In his book, The Power of Intention, Wayne Dwyer explains that many of us walk around life looking for ways to be offended. Rather than first seeking to understand and responding, not reacting, people stand firm in their position and argue their point. It’s been my experience that the more a speaker tries to convince the other person their perspective is the correct one, the more the listener stands their ground. Listening to understand is a valuable tool in relationship building, although recently, I’ve encountered those who would rather fight and be right instead of listening to understand. Dr. Dwyer suggests simply not embarking in the conflict, rather simply say, “Wow, that’s an interesting perspective.” And then move on.

According to Tony Schwartz, writer and chief executive of The Energy Project, “No” is first and foremost a fear response.  It’s useful in dangerous situations, such as to protect a 3-year old who is about to jump off a table. These are times that no serves us well, however, the other times “no” polarizes and prompts defensiveness and shuts down connection. Negativity can be a potent poison, and its effects are long lasting.

In contrast, starting with “yes” energizes and creates safety, trust, and fuels creativity. It can also build relationships in both our work and personal life.  When a leader starts with a “no” he shuts down others. What that “no” conveys is “I don’t value what you’re saying.” Because fear and anger live so close to the top, that word “no” comes out without even realizing it. Negativity is like cancer. It can eat a person up and hurt those around us. The word, “Yes” builds community while the word, “No” divides it.  The word “Yes” leads to more doors opening. Employers want a team player and someone willing to take chances with new ideas.  Other reasons to say, “Yes” are:  

·      opportunities do not always come around again—you may miss out

·      life is richer, creative and more vibrant 

·      it attracts positivity

Life if short. Ask not why, but why not? 

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.