Known For What?

Today, two years ago, an important person in my life died.  He left behind a wife, three daughters and many friends.  I couldn't let this day go by unnoticed.  Exactly one year ago, my daughters and I met together at a local brewery to remember Joe, my husband of 28 years.  This year, I've decided not to "celebrate" his death, but rather embrace the fact that he is no longer among the living.  He is alive, in many ways, through his daughters and in our memories.  He had a presence about him that is not forgotten easily.

Losing a close family member is difficult, especially knowing they weren't ready to die.  He wanted to live, be married to me, and hold grandchildren one day.  He wanted to see his girls thrive, get married and enjoy life.  He felt he was being robbed of life here on earth, yet, there seemed to be other plans for him and us.  While we continue to remember Joe, I am comforted that he is no longer in pain, nor does he have to live the difficulties that life brings.  Most of all, he's cancer free.

As I reflect on our family life together, there were certainly difficulties.  What is missed most, I think, is his comic relief.  He was goofy, sarcastic, shocking, and just plain hilarious at times.  The "girls," as we call ourselves, tend to be more serious; although I think we have loosened up over the years!  Joe made us laugh with the multiple names throughout the years, like "Jackson."  For a time, he referred to everyone as "Jackson."  It was used so much that no offspring could ever bare that name.  One day, as I was making bread, Joe came by and dipped his fingers into the flour.  He smeared the flour onto his face and began to act like he was a coke head with his wide eyes.  I captured the moment in the photograph in this post.  I could never get away with acting like that, but Joe could.  It was him!

The reality is there were some tough times.  Not everyone is well equiped with the right actions, wisdom, or dialogue when it comes to dealing with people.  Words cut deep even if the intention was good.  How people make us feel is remembered more than anything, and that becomes apart of our emotional makeup.  It's our view of who we are, even if it's a blurry vision of ourself.  It's easy to think others see us as we see ourselves.  Our view of self is characterized by those around us.  I've found it difficult to move past the inadequacies of a less than a perfect person.  Criticism rolled off the tongue of the one who also said, "I love you."  Harsh words found their way into my mind and camped out.  I found marriage to be hard, exhausting, and stressful.  For some reason, we just don't talk about the difficulties of relationships, but we need to.  My own tendency is to sweep it under the rug and go on.  Apology accepted...let's move on.  Over the course of a lifetime, those hurts add up.  Forgiven, but not forgotten.  That wedge makes a crack.  

To me, relationships are more important than anything else in this world.  It's all we can leave with when our time is up.  How are the relationships in your life?  How do others describe you?  What legacy or impact will you leave on the ones you love the most?  Stop for a moment and think about it.  Are there some changes you need to make?  Do you need to apologize for past behaviors?  This world says be selfish.  Think of yourself.  Do what makes you happy.  These behaviors will not build relationships, rather, it will turn people away.  A relationship starts with giving.  A healthy relationship continues to give until the end.  To truly love someone, it will be necessary to die to your own selfish desires.  Putting those whom you love in the forefront of your life.  Ask yourself what you can do to make someone else's life better...then do it.  Often the things we want for ourselves are the things we need to give away. 

What do you want to leave behind?  How will others describe you after your death?  Will you be missed?  On this day, I can say that Joe is remembered and missed.  He gave what he could give.  He loved us with all he had.  He was loyal to a fault.  Rest in peace, my love. 

Big Fat Lies

For decades, we have been told to eat a low-fat diet to avoid high cholesterol, heart disease, and weight loss.  It was in the 1970s that Ancel Keys hypothesized that eating a high fat diet would make us fat and give us heart disease.  What happened after that has been disastrous!  The food manufacturers jump on board to start “creating” food that didn’t contain fat.  Fat makes food taste good, so what could these food producers do if they take the flavor out of their products?  They added more sugar and salt, of course.  The fat was replaced with sugar and salt, so it would taste good.  And we’ve been growing in girth ever since!  Fat gives us satiety and is essential in maintaining and producing healthy cells.  Healthy fats are important for maintaining a healthy brain and boosting our immune system. 

Eating a low-fat diet produces cravings and leads to a higher caloric intake.  Sugars in the processed foods leave us wanting more.  Sugar has been shown to created binge like behavior meaning it’s difficult to just stop at one sugary treat.  When the body is fed healthy fat, cravings are much less because the body is satisfied.  "The problem with most diets is that they lack the key ingredient that makes food taste good and cuts your hunger.  Healthy fats are the best source of energy for your body, and they keep your metabolism and fat-burning mechanisms running as they're meant to," according to Dr. Mark Hyman. 

Nutrition is a confusing world.  Research and recommendations change weekly, but one thing doesn’t.  Eat real food.  If you recognize the food that was grown ON a plant rather than IN a plant, you are making a good choice!  But let’s identify some healthy fats and ones that are not so healthy.

The Good Guys:

Nuts-- These wonder jewels are loaded with good fats along with many essential nutrients our body needs to maintain health.

Avocados-- This fruit has been gaining in popularity over the past decade.  Rich in omega 3’s, avocados helps with smoothness of skin and contribute to strong nails and healthier hair.

Olives-- Whether it’s green or black, olives have been shown to have anti-inflammatory benefits.

Coconut Oil-- Research continues to grow around the benefits (or not) of coconut oil.  The surprising facts of coconut oil is that the fats of this oil are easier to digest, and it is not as readily stored as fat by the body.  The body is able to use it quickly for energy.

Olive Oil-- Using olive oil, just like olives, has been shown to provide an anti-inflammatory factor for the body.  It is rich in healthy monounsaturated fats and contains a large number of antioxidants.  Be careful not to heat it up too much, otherwise, this healthy oil becomes unhealthy.

The Bad Guys:

Hydrogenated fats are the worst type if dietary fat, also known as trans-fat.  The process turns healthy oils into solids that prevent them from becoming rancid.  This type of fat has been shown to raise LDL cholesterol (the bad one) and lowers HDL (the good one).  Trans fats also create inflammation and contribute to insulin resistance.   Hydrogenated fats are found in margarines, pastries, vegetable oils or shortening.  Just about any processed, baked food contains hydrogenated oil.

Other oils to avoid or use sparingly are:  vegetable, cottonseed, safflower, canola, and peanut oils.  These omega-6 oils play only a small role in health, so use wisely.

Consuming healthy fats have been shown to help curb cravings and, therefore, makes weight loss easier.  It’s important to try and eat a combination of a protein, healthy fat, and a carbohydrate at every meal or snack.  This grouping helps stabilize blood sugars in the body and even out the energy levels to avoid spikes that will then lead to a crash.  Maintaining those levels in the body is key to managing energy and cravings.  

There’s more to health and weight loss than calories in and calories out.  If you need some guidance or thinking of making some changes that will give you more energy, give me a call.  I’ll be happy to meet with you.

Health bite:  Eating fat doesn’t make a person fat

What's That Burning Inside?

The fire that grows inside us get us moving. The fire of passion, desire, or motivation help us to strive to do our best. But maybe there's a different fire that is putting your health at risk. Recently I attended a conference on oral and systemic health. For years we have treated our body in parts. If the gums bled, it's a gum problem. If cholesterol is high, it's a heart problem. Finally, we are connecting the dots that our body works together, not separate. So why not treat the whole body?

What I'm most interested in is the low burning fire of inflammation that many of us deal with. The biggest problem is we don't even know it's there. An acute problem, wound, or injury triggers our inflammatory response to get busy with healing, but anything lasting three months or longer is deemed chronic.

Diseases like those of the heart, cancer, diabetes, Alzheimer's, autoimmune, have been linked to chronic inflammation. This low burning fire, if you will, lingers causing disease to grow. This imbalance along with other imbalances in our life, give rise to symptoms such as fatigue, weight loss, weight gain, lack of sleep, or stress. Any number of these symptoms are then treated. Typically with medications. 

Unless the root of the problem is solved, the cycle of medications will continue. Those with heart issues or high blood pressure are predisposed to diabetes. An autoimmune condition like lupus or Hashimoto's thyroid disease, may continue to manifest into rheumatoid arthritis or diabetes. We simply just don't know how our genes will express themselves. What we do know, however, is that it's linked by chronic inflammation.

How do you know if you have chronic inflammation that could lead to heart disease or other diseases? A simple blood test that measures the C-reactive protein can be done. According to the Cleveland Clinic, a reading of less than 1 mg/L indicates you’re at low risk of cardiovascular disease. A reading between 1 and 2.9 mg/L means you’re at intermediate risk. A reading greater than 3 mg/L means you’re at high risk for cardiovascular disease. A reading above 10 mg/L may signal a need for further testing to determine the cause of such significant inflammation in your body.

An CRP reading of greater than 10 mg/L is especially high and may indicate:

• a bone infection, or osteomyelitis
• an autoimmune arthritis flare-up
• IBD
• tuberculosis
• lupus, connective tissue disease, or other autoimmune diseases
• cancer, especially lymphoma
• pneumonia or other significant infection

Three of the biggest inflammatory triggers are sugar, dairy and gluten. Any one of these triggers inflammation, but combined builds a bigger fire in our system. As I continue to work to heal my own body, it's become easier to make good choices. I've noticed that having abstained from certain foods I feel better, but when or if I have a known inflammatory trigger, I can tell the difference in how I feel. That feeling makes me think twice before having it again. How about you? Will you wait until you have a diagnosis to begin to put your fire out or will you start today to live better longer? 

Maybe you need some help in getting started.  Let me know how I can help you. Contact me today and let's get started. Together we can meet your goals.  "Health is not valued til sickness comes." ~ Thomas Fuller

health-bite: Become your body's fire marshal

source: http://www.healthline.com/health/c-reactive-prote

White Caps

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

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

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

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

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

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

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

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

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

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

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

Is Food Connected To Mood?

Have you ever wondered why somedays we feel happy and other days grumpy? Or sad? What is our brain telling us? Could it be that we just had a really great day or maybe the stresses of life are getting us down?

Would you believe me if I told you the answer could be at the end of your fork? If you think about it, our brain is always in drive. It takes care of our thoughts, movements, heartbeat, and breathing. It’s in charge of our senses and requires a constant supply of fuel.

Have you ever put “cheap” gas into your car and it gave you trouble? Well, putting low-quality foods into your body is like using “cheap” gas; and eventually, there may be some trouble. Eating high-quality foods that contain vitamins, minerals and antioxidants can nourish the brain creating an environment that fuels the body effectively. Our brain can be damaged if we ingest anything other than premium fuel. To break this down further, let’s get into what is low-quality foods and high-quality foods are.

Diets that are high in refined sugars are harmful to the brain. In addition to worsening the body’s regulation of insulin, they also promote inflammation and stress to the body. There are multiple studies that have found a correlation between a diet high in refined sugars and impaired brain function. Some of the worse symptoms are mood disorders, such as depression.

High-quality foods are those that come from as close to the source as possible. Clean eating, are foods that are recognizable and non-processed sugar laden foods, are what we should strive to consume. High quality foods also nourish the gut that affect brain health. There is a strong pathway to our gut health and our brain health. Our gut is often called our second brain. Maybe this is why we often go with our “gut” reaction.

Serotonin is a neurotransmitter that helps regulate many things like sleep, appetite, moods and pain. Almost 95% of our serotonin is produce in the gastrointestinal tract (GI). The GI is loaded with millions of nerve cells that help guide our emotions. When the bacteria are good, we are protected with a strong barrier against toxins and “bad” bacteria. They also limit inflammation and determine how well we can absorb the nutrients from our food. One of the biggest killers of “good” bacteria is processed foods, especially sugar.

Start paying attention to how eating different foods makes you feel…not in the moment, but the next day. Try eating a “clean diet” for two or three weeks. That means no processed foods and sugar. Add fermented foods like kimchi, miso, sauerkraut, pickles, or kombucha. Sometimes going dairy free or grain free may be beneficial for two to three weeks, then slowly reintroduce the foods back into the diet and listen to what the body is saying.

You may be surprised by the side of effects of clean eating: happier, more energy, better sleep, or clearer skin. Not to mention your immune system will be all the stronger to fight off the flu and colds that winter often brings us.

If you need help with meeting your health goals, I'm here to help. Just reach out and let me know how I can help you. 

Health bite: Clean eating = Clear brain

My Kids are Color Blind

After twenty plus years of being with my daughters, I just realized they are color blind! I didn't notice it at first. It was a subtle awakening for me, even though subconsciously I'm sure it's been there for years. I suspect that future generations may also be affected as well. Those of us in older folks, see color much more clearly, in part, because of the environment in which we grew up. I wonder if you've been impacted with this condition?

In my school, I was the a minority. Most of my friends were of color until I was 12 years old and I moved away. At my new school, I was in the majority of students who were white. Emphasis on color was not a critical part of my upbringing, other than the caution of integrating two cultures could bring difficulties in marriages. When it comes to skin color, my children are color blind. Perhaps there may be a time when we will see people as people rather than the the color of their skin.

A few months ago, my oldest daughter reported she had a new neighbor. She began to tell me he was a pastor of a local church and was very nice. She had gone over to help him mow his grass and chatted a while. It wasn't until I was visiting one day that I noticed he was not Caucasian. Never did my daughter once say anything about his ethnicity. During conversations, talk is made of friends, neighbors and co-workers as people, not what color or socioeconomic status they come from. I've come to realized that this group of young women see people as God intends us to see them...as people not colors.  

The millennials often get bad press, but I'm here to say there is certainly a lot of good we can learn from this group of people. I'm learning all the time, and they help me to open my mind to other ways of thinking. What would life be like if we were all color blind? I think we could certainly live in a more peaceful setting. Why do we fight to divide when clearly we should unite?

We all have the same God. He created each of us differently to provide different gifts to glorify Him. My eye's have been opened because of the gifts I have received my my children. Jesus came for the poor and forgotten. He didn't spend his time with the elite. As a matter of fact, He often offended the wealthy and the scholars. Jesus spread love to those He taught and asked us to love His people and care for His sheep. Relationships were what Jesus was about. It wasn't about division or who is right or wrong. It was about loving someone through the truth of the Gospel. Sometimes loving someone means telling the truth even if it hurts, but holding fast to the relationship while walking with someone is the key to truly loving someone and hoping for change. Today, look around and see what colors are clear to you.

Health bite:  The colors you see may be separating you from important relationships.

Dealing With It.....

When I was a little girl, I loved playing poker with my dad. It was usually the two of us with my mom's cousin at our family cabin. The cabin was primitive, and at night with no television, it was a time to play cards. We sat at the kitchen table with a kerosene lamp on the side. Because I was the young one with the best eyes, I usually sat in the middle where there was only limited lighting. We would divide the chips and "ante up" to begin the game. The dealer got to decide whether it was black jack or five card draw and what cards, if any, were wild. It was the only place my dad played cards with me. It's one of the best memories I have of him.

In life we are dealt circumstances, many beyond our control. The hand we hold will look different throughout our journey. Sometimes we can hold onto our hand and play, hoping it's enough to get through. Other times, it's necessary to throw a couple back and take a chance for something better or maybe even a wild card. Perhaps that new outlook will change the circumstances for the better.

How do you play the cards in your life? Do you hold onto your hand because you don't want to take a risk? Unless a few cards are exchanged there's no way to know if there's something better in store, but the risk is the next cards drawn could be worse. Sometimes we get stuck in our routines and cycles of life that may not be serving us well. While some people are big risk takers, others tend to be more conservative. Which area do you fall into?

Think about what's not serving you well. Is it your current job? A relationship that's holding you back? A health crisis? Imagine your life in a different way...what does it look like? What can you do today to make a change and find peace, joy, and balance?

I think in order to grow, we must give back some of those cards and explore what else is possible. It's a chance for growth and explorations and adventures! Even if you draw a deuce, it will be okay. Ever heard of the word, bluff? I was pretty good at that part in cards. Sometimes it's necessary to bluff in life too. What I mean by that is the attitude in which the deuce is handled. Being grumpy, mad, or having a poor attitude is not healthy and serves no good purpose. That deuce is a gift. It was drawn for a reason. Treat it so and treasure it as such. There is something to learn from it, so start learning.

Each of us is shaped by the cards we are dealt and the ways we play them. If you've ever had a royal flush, you'll understand the feeling that comes with holding the highest possible poker hand. It feels great to take that chance and win the hand. But it is just one hand in many events of life. It usually doesn't happen that often, the odds are against it. That's doesn't mean though you shouldn't take the chance. Look at the cards in your hand right now. What can you throw back that will allow the possibility of something better?

Health bite: It's not the hand you are dealt, it's how it's played.

Behind the Smoke and Mirrors

Did you ever see yourself as an actor? Many of us play one....just not on television. We smile, greet strangers warmly, or hold the door for someone we will never see again. At church, we dress up in our best outfits and have our spouse and children in tow. We sing, pray, and speak lovingly to those around us. When we go to work, we talk about he fun adventures spent during the weekend. We allow social media to view our happy, safe, and beautiful life. Is this for real or is it a part of an act?

In between the lies we want others to believe, many of us struggle with low self-esteem, abuse, or unloving relationships. Behind closed doors and surrounded by the four walls we live in, harsh words are interjected into unloving conversations, and the words of "I love you" are seldom, if at all, spoken. When was the last time you had a hug?

When I was a kid, I never heard the word depressed or anxiety. This was something that became mainstream during my children's lives. Is it that the medical staff is better at diagnosing? Is there just more people who suffer with this condition? Is the root cause due to home conditions, nutritional deficiencies, or both?

Recent conversations with several individuals have made me realize many of us live with painful hurts that are kept undercover. It plays an important role though, in how we view life. One person in particular comes to mind. She grew up in a family that didn't speak positive messages to one another. Her parents, who are divorced, never tell her she is loved, instead she gets criticized for things she does. She suffers from low self-esteem and it affects her relationships with friends. This is not necessarily a cultural issue, but I've noticed that some cultures don't show affection as much as others. This individual is longing to feel loved and accepted for who she is. Unfortunately, she isn't who she is. Because she wants to "fit in" she does things she doesn't like to do. In some ways she is pretending to be happy, by putting on a smile and go along with the crowd to feel accepted. She isn't being authentic, and therefore, the "smoke and mirrors" she is portraying is contributing to her anxiety and depression. What if she were brave enough to be authentic?

My childhood was quiet different. I was one of the lucky ones who had a safe and loving environment. I was told I was loved and disciplined according, which also sent the message of love. Discipline, even though I didn't like it at the time, gave me boundaries that kept me safe. It was a way my parents showed they loved me. Because of my upbringing, I was able to pass that onto my children. I didn't do everything right, but I’m sure my children know they are loved. There are many people who are simply touch starved. Showing affection is just as important as verbal acknowledgement.

Where do we go to talk about our real life without fear of judgment? I think very few people have friends they feel safe with. Sometimes, I think we just want others to instinctively know there is a problem, but nothing is ever said. Instead, we put on our fake smiles and pretend life is good. It's just too painful to uncover the scab of childhood, disappointments of life, the painful past or present experiences, or the marriage that is falling apart.

The places we need to talk about real issues are often the places we pretend to be perfect, like church. I think church should be a safe space, but the fear of judgment or being a "project" is too much for people to bear. How do we change this process? Even in a small group it's difficult to share painful experiences and disappointments. Sometimes people will sign up for counseling, but quit after a few months because the therapists want to uncover the scab. It's painful. 

Living in the past does not need to represent the future. The story of the past is just that..the past. With time, we have the power to rewrite our future story. The mind is very powerful and by imagining the joy and pleasures that wait, one can help rewrite the story. Let the past be the past. Commit to being the authentic you. Sometimes it's necessary to cut out people in our life who don't bring us joy and peace, or who are not accepting to whom we are. It can be painful, but fear not. "I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world." John 16:33

Health bite: Let go of the smoke and mirrors. Be your authentic self.

If you would like to speak with me about how I can help you, please contact me.

What If You Were A Part Of The Village?

On a recent trip to Chicago, I decided to become “with it” and download the Uber app. I’d heard such great reviews I thought, why not? What I liked most about it was that the price is agreed upon from the very beginning. No cash is exchanged and the app lets the passenger know the name of the driver, the make of the vehicle and the license plate number. It was fun to talk to the drivers since for most, Uber isn’t their main job.

During the Uber ride from the airport in Chicago to the hotel room near Michigan Avenue, I started a conversation with our driver. He was from Jerusalem living in Chicago with his wife completing college work. He enjoyed body building and worked part-time in a family-run convenience store. As we approached our destination, our driver realized he was in the wrong turn lane so signaled to change lanes. A taxi driver in the other lane decided he wasn’t happy with my driver and laid on his horn no less than 30 seconds. I was thinking, “Welcome to Chicago.” The taxi driver then swerved toward the vehicle I was riding in and the mid-aged, out-of-shape man in the driver’s seat began to swear and give gestures to my driver. For what reason, I will never understand why people act in such inappropriate ways.

Maybe you have heard it takes a village to raise a child. I would like to take that a little further. I think it takes a village to get through life. We live in a fast-paced society where we interact with many people at work, school, home, shopping, and church to name a few. We encounter people of different races, ages, beliefs, and backgrounds. No one knows what that particular person is going through or if they are simply having a bad day. Some folks walk around grumpy, angry, or bitter with life. Others have a more positive outlook. Even so, what should our response be?

What call do you make when an encounter brings you face-to-face with an angry person? How do you react? Is it in love or do you let the other person steal your joy and become angry too? Does it come down to the values that were set for you as a child? Parents have a big responsibility in demonstrating appropriate behavior when adversity strikes. People/children will listen to what you do more than what you say. Parents are human too and we all make our share of mistakes, but it’s important to set the model and discuss the scenarios that occur in life.

With that, the village I’m speaking of are those people we encounter anywhere or anytime. Maybe that person who is racing to pass you just got a phone call that their child was in an accident. What if were you? Each of us carry burdens and stresses of this world. Sometimes we fall down and we need grace and encouragement from others to get back up again.

How would the day look if the people you met wore a smile instead of a frown? What if the people you see each day said “hello” and stopped to look you in the eye? Maybe our days would be a bit brighter. Perhaps you can brighten someone’s day by smiling, saying “hello” and looking them in the eye.

health-bite: Be the village

*The photo above is a village that came together a few years ago. My daughter and I were able to participate in the MOMs Project that helps less fortunate individuals with their dental needs. 

Without This, Your Health Is At Risk!

Are you overlooking this important part of your health plan?

When you think of health, what comes to mind? Food? Feeling well? Energy? All these things I think of too. Could there be something more important or just as important as food? It’s an important ingredient often overlooked, a by product, if you will. It comes and goes through the day...even our life. For some, it comes easily. For others it’s more work. Even so, without it, your health is at risk.

So what is this important part of your health? Laughter! That’s right, laughing. It may seem insignificant, but it is so richly a part of our well-being. The lasting effects of laughing is important to feeling good and taking life less serious. Surrounding yourself with people who can laugh with you will help you stay young, energized, and healthy!

We all have those friends who are serious, pessimists, or a complete downer. Getting them to laugh can be a challenge. If you are part of the population that is described in the first sentence, lighten up! Surround yourself with someone you can have fun with. The journey of life can, at times, be overwhelming. Believe me, I know! No matter how challenging, sad, or tough life gets, it’s essential to laugh!

I wonder if there would be less drugs prescribed if people could laugh more, enjoy relationships, and only live in the present day? Who doesn’t want to spend more time with someone who is fun, energized and has a good time? It’s a way of connecting to others, making friends, and makes one more approachable.

Health benefits of laughter:

• reduces stress

• lowers blood pressure

• increased creativity

• exercises important muscle groups

• increases memory and intelligence

• strengthens the immune system

• it’s a natural pain killer by the brain releasing endorphins

• reduces depression and anxiety

• improves mood

Another important element is that laughter has been found in research to help fight cancer by increasing the levels of Interferon-gamma in the body (IFN). IFN stimulates B-cells, T-cells, NK cells, and immunoglobulin that works to regulate cell growth. These compounds are part of the healthy immune system and are an important part of our defense against cancer and abnormal growth of tumors. Laughter a day can really keep the doctor away!

Health-bite: Get your giggle on!

*The photo above is my family taken after we got home from a nice meal together. We did this for several years knowing the time was short before the children left to live their own lives. We shared a lot of laughter during our times together. 

How Do You Relate?

I'll bet you know someone who gives great gifts. Every time there's a reason to celebrate, this person always seems to present the coolest gift and people get excited to see what gift she has given. Is that person you? It's not me. I struggle to find gifts for occasions and quite frankly, I don't really enjoy shopping. What I do well is doing things for people, and I'll praise their success and encourage them in their life. Why the difference? I think it comes down to how we perceive love ourselves.

Each of us encounters love in different ways. For me, words of affirmation and acts of service resonate with me as love. Since that's how I perceive love, that's what I'm inclined to give. Unfortunately, the person I'm trying to show love to may not feel loved. If we don't take the time to really understand someone, they may never really feel loved or appreciated. It's important to give the person the right kind of love. In his book, The 5 Love Languages, Gary Chapman, outlines ways that people feel loved. You can discover your love language on his website. 

Of all the areas in life to try and find balance, I think relationships are by far the most difficult to navigate. There are factors that are beyond our control and emotions often give way to our thinking as facts. It's easy to interpret past experiences and the emotions felt as facts. When this happens, relationships can be strained or broken all together. Can you separate facts from perceived thoughts? A fact is something like, Brian works Lowes. A perceived thought is Brian is the hardest worker at Lowes. So no one would argue the fact that Brian works at Lowes, but whether he's a hard workers or not may be up for debate.  

There are so many unspoken thoughts and non-verbal actions that are misinterpreted between people. Misconceptions and misspoken words can hurt and break people's trust. Then what? How does one restore brokenness? I don't think there is any one answer, but perhaps a lifetime of daily forgiveness and humbling one's self in thinking that no one if perfect and likely sometime in our own life, we have hurt others without even knowing it. 

Years ago, I taught a second grade Sunday School class. One of the lessons was how to have joy in our life. I'm pretty sure my students don't remember anything that day we discussed, but I never forgot it and try to use this simple concept everyday. JOY is found by putting Jesus first, Others second, and Yourself last. That's not what our culture teaches, and I wonder if that's why there is so much unhappiness. 

So many times we are hurt by others. It creates wounds, sometimes very deep and when someone gives more than takes, a relationship can be exhausting both mentally and physically. Sometimes it's necessary to end relationships that are not healthy. Sometimes no matter how hard we have tried, the other person just isn't responsive or maybe is unable to give.

Over the next few months, I plan to unpack this post in more detail. There is a lot to chew on here. Like I said, relationships are difficult to navigate because we have the least amount of control. Just remember, You cannot change the other person; you can only change YOU. Sometimes just a small change in you can create an affect of the other person. 

Health-bite: Live in JOY and you will find joy.

How Will You Move?

Is the obesity epidemic due to diet, exercise or both? No one will deny that the foods we feed our body do become our body. The nutrients and chemical makeup it contains is absorbed into our cells and in a sense become a part of who we are. The saying, “You are what you eat,” is very true.

Is diet the only issue to the obesity problem or is there more? It’s been said that no amount of exercise will beat a poor diet, and I do agree with this statement. However, if we pay attention to 90% of what we eat and don’t move, then be patient because the results you want will be slower to appear. On the other hand, if exercise is incorporated into a health program, goals can be reached much sooner.

The problem is most of us are over committed and exhausted after a day’s work, and the thought of getting up early is unfathomable, so procrastination continues until “one day” comes around. What would it look like if you found yourself working out or even intentionally moving more? Can you imagine the muscle definition or trim physical appearance? How about that your clothes fit great, and you can finally get into those pants you’ve had in your closet for three years? What would it feel like to have a good night’s sleep and feel energized during the day? These things are possible with regular physical activity.

I used to be somewhat opposed to exercise, mostly because I don’t sweat like most people and overheat quickly. It was embarrassing to be all red-faced and ready to pass out during exercise. A few years ago, I started walking and running (if you want to call it that...my children don’t) to get in better shape. I was eating well, but had some areas I really wanted to work on. I started lifting some small hand weights, but I was afraid I would get muscles like a man, and I certainly didn’t want that. I started out slowly and began to see some results, but I became stagnant and, quite frankly, bored. So I joined a gym. By the way, I learned that it takes more than just lifting a few weights to get muscles. I’ll never have muscles like a man no matter how much weight I lift. The results have been better than I ever could imagine. What I was most surprised about is at the age of 50, my body is lean muscle with definition I never had before...EVER! It's never too late. Never too old!

Being around people who are motivated is motivating. The energy from other people can be energizing too! To be successful, I think it’s important to first list what goals you hope to achieve with your health and your body. Do you want to be slimmer? Have muscle definition? Run a 5K or a marathon? Once the goals have been defined, place your goals on a piece of paper and place it somewhere you can see it everyday, and then it’s time to get to work.

• Make a plan first to incorporate someone who shares your same passion or goals. Having an accountability buddy or health coach is an important part of reaching the finish line. It’s really easy to find excuses not to exercise.
• Carve out part of your day to make your goals a priority. Remember this is an investment in YOUR health. It’s your body, and you are the one who takes up the residency. How you feel, though, transmits to others. Just think about that for a moment.
• Get moving, whether it’s taking the dog for that much needed walk or running on the treadmill.
• Join a gym that offers classes or a personal trainer. Some gyms offer a free consult with a personal trainer when you join.
• Make exercise a priority by letting something else go...like that Netflix series. You can do it!

Why not call a friend and play some tennis? Even if you don't play well, it's still moving and you'll benefit from the social interactions. Have a bike? Take a ride on a cool evening and enjoy the sights often missed while driving. Do your children have roller blades? Why not join them? Hiking is a great way to exercise and enjoy the beauty of this earth! Other ideas are playing in the water whether it's swimming or kayaking. The point is...if it's fun, you'll go back for more! I promise you will not be disappointed in how you feel after exercising. Check out a few of the benefits:

• Reduces stress
• Improve self-confidence
• Sleep better
• Help control addictions by releasing dopamine from the brain
• Feel happier

health bite: It’s time to commit to physical exercise.

Purslane--A Common Weed

Many of us have been destroying this common weed that can benefit our health. Each year countless time and frustrations are spent on weeding our gardens with seemingly little effect. I know for me, at times, the weeds seem to overrun the vegetables I’m trying to grow. Therefore, I would like to suggest another alternative. Let's eat them instead!

I first learned about the bounty of weeds and their benefits from a book by Rachel Weaver called Backyard Pharmacy. Most of the weeds in her book grow in my area, if not, in my yard and woods. There are many weeds that we can eat that have substantial health benefits. One of those is Purslane. Purslane is a succulent that is found all over the world. This hardy plant requires less water and soil nutrient and grows well in sunny climates. This low-growing plant is a staple in many areas of the world. The more this weed is tilled and pulled, the more it will grow. Remember succulents grow from just a small piece of the plant that lands on the ground. If your tiller is chopping it into hundreds of pieces, you will get a hundred new plants! So why fight it? Just eat it.

The soft, succulent leaves of the purslane plant contain more omega-3 fatty acids than in some fish oils. If you are a vegetarian or don’t like the taste of fish, then here is a great alternative. This essential fat has been shown to improve brain function and help with anxiety and depression. Rather than supplementing with pills, pull off some purslane and add it to your smoothie, salad, or entree. The taste is not what you would expect; rather, it is quite pleasant. Both the leaf and the stem can be eaten. It’s a nice substitute for spinach and is likely growing in your yard.

When picking purslane, it’s important to know the source. Do not eat if it has been sprayed or if a dog visits the spot. Wash it well, then chop it and add to your favorite foods. I’ve added it to quiche, smoothies, and veggie patties. This morning I enjoyed it in an omelet with onions and mushrooms.

Here are some health benefits of Purslane

• Very low in calories and fats; but rich in dietary fiber, vitamins, and minerals.
• Fresh leaves contain more omega-3 fatty acids than any other leafy vegetable plant. Research shows that the consumption of foods rich in omega-3 fatty acids may reduce the risk of heart disease, stroke, and can help prevent the development of ADHD, autism, and other developmental differences in children.
• An excellent source of vitamin-C and some B-complex vitamins like riboflavin, niacin, pyridoxine and carotenoids, as well as minerals such as iron, magnesium, calcium potassium and manganese.

I invite you to experiment with Purslane in the near future. Start by adding it to your salads or smoothies. Pay attention and listen to what your body is telling you. What differences do you feel after consuming Purslane?

Health-bite: Try the health benefits of Purslane

GMOs...What's the Big Deal?

Genetically modified organisms (GMOs) have a bad reputation, but are they all bad? Scientists have been tinkering with nature for centuries and it hasn’t been all bad. Food manufactures, because of the growing trend to avoid GMO projects, have made some hefty changes in what it offers in the food market. More and more products are being labeled and certified that they do not contain GMO ingredients, largely due to activist organizations against GMOs like the Non-GMO Project. So what’s the big deal?

THE GOOD:

Rice is a mainstay in many developing countries, but lacked essential nutrients needed for growth and overall health. Through the use of GMOs, Golden Rice was formulated to provide Vitamin A to combat the deficiency problems in children.

THE BAD:

Herbicides are toxic chemicals that are spayed on weeds but will also kill crops. Scientists thought that if crops were resistant to Roundup then the use of herbicides would be more effective. The idea was that this new way would be better for the environment since there would be less spraying of the herbicide. The original goal of the Roundup ready crop was to reduce the amount of herbicide used on corn. The herbicide, like Roundup, kills plants using a chemical call glyphosate, which inhibits a plant enzyme required for survival. Makes one wonder why the corn crop doesn’t die too. Well, it seems that some crops, like corn, contain a different version of this enzyme that isn’t blocked by the glyphosate.  Unfortunately, with the evolution of herbicide resistant weeds, the farmers will need to increase their herbicide use. This “good thing” didn’t last long.

The motives were good, however, if was difficult to predict the effects, good and bad, of new technological advancements.

For a number of years, less herbicide was used in the killing of weeds; however, today we now have weeds that have become resistant to Roundup. Because of this evolution, farmers have increased the use of herbicides. Scientists now realize engineering plants to be resistant to herbicides is not a long term solution.

You may be wondering if corn and Golden Rice are the only GMO products. According to the Non-GMO Project corn (88%), soy (94%), canola (90%), cottonseed (90%) and sugar beets (95%) are GMOs. That means the oils used in processed foods and table sugar are all GMOs. It wasn’t that long ago that I realized that every time I baked something using sugar, I was feeding my family GMOs. In my mind, sugar came from cane not beets. Sugar beets are white not the dark red beets we think about.

This is a controversial topic and scientist stand on both sides with evidence for good and bad. The Non-GMO Project was formulated as a way to allow consumers the opportunity to choose for themselves whether or not to consume a product that contains GMOs. I’m thankful for initiatives that allow the consumers to make choices for themselves rather than having ingredients disguised in the labeling process.

For myself, I tend to stay away from GMO products mostly for concerns that the Round up ready crops will destroy important gut flora that is essential for overall digestion and health. There just seems to be more people diagnosed with leaky gut, IBS, and Crone’s Disease. Coincidence? Maybe.

Health-bite:  Listen to your gut…what is it saying to you?

Medication For Life

About 16 years ago, I was diagnosed with hypothyroid disease.  It began when I noticed some weight gain I just couldn’t seem to lose. My gynecologist told me that it was because I had three children and I was getting older. Even though that was true, I had a gut feeling there was something more. Always go with your gut! Reluctantly and thankfully, she ordered a thyroid test.

A few days later, a nurse from the office called to tell me I should see my primary doctor immediately. I ask why? I didn’t even have a primary doctor. I only went to the OBGYN because I had become pregnant. I didn’t get sick or thought I needed a primary doctor. The nurse tried to explain that my numbers were very, very high and that I should not wait to see my doctor.

Of course, this scared the crap out of me! Was I going to die? Oh my goodness, I have three small children! What would happen to them? I’m not ready to die! Remember, this was before WebMD or the Internet in general. It was the old fashion phone calls to people who had no idea what I had either. After a series of doctors, specialists and a MRI, I was placed on medication and have been on it ever since…..until now.

About six months ago, I attended a continuing education class about thyroid disease. The information opened my eyes to the complexity of this problem. When the speaker asked if we had ourselves or knew someone with thyroid disease, to please raise their hands, every hand went up! This was not a rare disease. So what’s going on?

Hashimoto’s thyroid disease is the most common thyroid disorder, affecting about 85% of those diagnosed. It is an autoimmune condition, meaning that our own body attacks itself killing off what we need for balance. It’s a process that can go on for years, undetected, until one fateful day we exhibit symptoms.

I was told I would be always need to take medication. During this stage of my life, 16 years ago, I took those words as truth. Since then, I have become an obstinate patient, meaning, I question everyone and everything. No one knows my body better than me. I live with myself 24/7. It’s my home and I’ve decided to clean house!

Did you know that there is a 100% correlation between gluten sensitivity and thyroid disease? Hashimoto’s thyroid disease is an inflammatory disease. We are learning more and more that chronic inflammation is the root of many diseases we face. While acute inflammation is good for healing when we have an injury, chronic inflammation is often the underlying cause of chronic diseases such as heart disease, diabetes, and cancer.

Choosing an anti-inflammatory way of eating can help repair and perhaps reverse disease. I have chosen to give up gluten and sugar. These two substances are inflammatory agents and in combination really cause an inflammatory storm.

It is not easy. Anyone who knew me a couple of years ago would have said I thought sugar was a food group. The struggle is real, but I have chosen to heal my body. My goal is to have a blood test without my medication and my levels are normal.  I told my doctor I wanted to go off my medication, and I was willing to do whatever it took to heal my body. He told me he never had anyone say that before. That's too bad!

Please don’t go off your medication without the advice from your doctor. It’s important to find a specialist who is willing to work with you. I believe that our body is capable of repairing itself over time. I’ve had this disease for over 15 years, so healing it in a few months is not rational. It will take time and hard work. 

health bite: Is it time to clean your house?

Meal Prep Once, Eat All Week

I have the luxury of having weekends off. Not everyone does, but even if your weekend is on a Tuesday, this could be your opportunity to plan for the up coming week. Often times, we get into trouble with the failure to plan ahead. That being said, food choices in that hurry and hungry moment are often poor and don't promote health. 

Having a plan in place when coming home will help make these choices more ideal. So where do you start? First, plan a few meals you think may sound good. Soups, casseroles, and salads are an easy choice. Go through some cook books or check online resources. There are many to choose from these days. Next make a list of ingredients you will need to purchase ahead of time. Plan to pick those up after work so you don't have to spend your day off at the grocery store and are then too tired to prepare your meals. 

It's a great feeling to be ahead of the game and a plan for success in place. The left overs can be used for lunches the next day or can be frozen for another time. 

Here's what I managed to complete in the 1.5 hours I had to meal plan: 

Enchilada Casserole

Quinoa and Lentil Soup

Penne Pasta

Once they are prepped, I place them in the refrigerator and will bake or heat up on the day I plan to consume it. Since I don't cook for a family anymore, these three items will last me all week and then some. 

Cooking at home is both fun and rewarding. Not only will it save you money by not eating out, it could also save your health. You have the choice to prepare healthy and delicious foods that promote health and wellness. Have fun!

Health bite: Meal prepping is worth the effort

Friends

There is no such thing as having too many friends. Friends are people who come along in life just at the right time. They are there during the good times and bad times. Friends love and support us when we are grumpy and are difficult to be around. We laugh, cry, share heartaches and joys, or just sit in silence with us. Friends are a necessary part of life. I don’t think it’s good to be alone for long periods of time. I often think if each of us has just one good friend we can tell all our secrets to, we wouldn’t need counselors.

For me, my ability to keep up with friends was difficult during periods of time when the family was young and growing up. I have been guilty with not carving out time to connect with friends and found that excuses and busyness came easily. Work, marriage, children, and a household monopolized my time. Guilty!

Each friendship brings something different to the table. For me, I have friends that I can shop with, others that enjoy going out to eat, and there are those that seem to know intuitively that something is wrong and won’t let up until the beans are spilled. I have friends I can share my deepest secrets with while others I can share spiritual experiences with. Depending on the circumstances going on in life depends on the person I choose to contact. We are a body of people, and we all need support.

Family is family and that bond needs attention. We can not choose our family, but we get to choose our friends. Those relationships, even when time and distance is between them, can catch up so quickly. Is that how it is with you? I can be months or years since the last heart-to-heart, yet in an instance, that bond that was created years ago, quickly appears. 

There are times when I think I’m bothering my girl friends by asking them to get together, but I have found they really need me as much as I need them. It’s good to get away from the normal routines and just talk as men or women. There are subjects that only a person with the same gender can understand.  I’m not pretending to know what guys need, because I don’t. I do know they need guy friends just as much as gals need gal friends. Even when life is busy, take time to get together with your friends. They miss you!

Health bite: Friends are a necessary part of our social balance

Good Grief

I’m pretty sure no one will get through life without experiencing some type of grief. Normally, I associate grief with the loss of a loved one, but there are many types of grief. People can grieve for a number of reasons like the loss of a job, a relational breakup, a medical crisis, an estranged family member, to name a few. This devastating sadness is much like waves that crash onto the shore. Over and over again, the tide comes in and out, turning up the sands into a turbulent frenzy. It seems to much to bear at times with the overwhelming feeling that the sun will never shine again.

What I have learned is that grief is not something that ends, rather something to just endure. There is no way to push through it thinking it will soon end. There is no other side or something that is ever completed. Rather grief is acceptance. There is adjustment. There is absorption.  It becomes a part of who you are. It’s an altered life. It’s a different way of being. It’s a circle with no beginning and no ending.

The wound heals, but the scar remains. A reminder of the event in life. At first, it’s tender to the touch. It’s protected from the outside world.  As time goes on, the touch of that scar brings back those memories with a different tenderness. The waves that once crashed are gentler now with the knowledge that something significant transpired.

What will I do with my grief? As I accept, adjust and absorb, I am reminded that others are walking where I have already been. It allows me to understand empathy in a way I couldn’t before. Those trials that come along, that endurance, has made me stronger. I now have a new way of seeing, and a new definition of one’s self. 

This life allows each one of us to experience new ways of being. That being allows us to understand, show compassion, and love others. 

Health bite: Embrace life experiences and live fully to love others

Garden or Machine

We don’t know what we don’t know. It’s easy to assume that folks should do the right thing, but it’s not always so easy. We are a product of our upbringing and follow what we have been taught. For some, that’s as far as it goes. For others, it seems to be a progression of learning and changing. I hope that you fall into the second category. Staying stagnant in this changing society of research and new information may cripple your life in more ways than one.

Here in the west, we view the human body as a machine. As a matter of fact, my late husband often referred to me as a machine. What he meant though was that I was able to keep going and accomplish a lot in a day's time. I am, by far, no machine. 

This body, the machine, does malfunction from time to time. Too much stress, not enough exercise, unhealthy relationships and poor nutritional choices eventually have consequences on our machine. So what do we do? We make an appointment with the doctor, explain our problem. We leave with a prescription of some sort and an appointment for a follow up. When our body starts to deteriorate or become diseased, more medications or surgery is recommended to keep the machine moving. Parts are replaced with new parts or worn out parts are removed. This is what we know. This is what we have experienced. This is what we do.

On the contrary, in the East, the human body is thought to be more like a garden. Have you ever had a garden? Do you just throw some seeds on the ground and hope for the best? I hope not! A garden has to be planned. The soil is prepared and the seeds properly planted. The garden is then tended to by removing weeds, cultivating the ground so the plants will grow. Watering and sunshine are also a valuable part for the plants to thrive. At the end of the season, the gardener is able to reap a bounty of tasty vegetables that brings a joy and satisfaction. In the same way, if we were to garden our bodies, we will be able to benefit from the rich rewards.

Shouldn’t we then look at our bodies in the same way as the gardener? Rather than waiting until something breaks, perhaps we should consider tending to our body like the gardener. Getting the necessary balance in our lives by having nurturing relationships, work that we enjoy, a spiritual practice, and moving our bodies each day will give us a frame to build on. Tending to our bodies each day, much like the gardener, will allow us to know ourselves better than anyone else. Cultivating growth, weeding of stress, giving valuable nutrients will allow the body’s immune system to be on guard and fight off diseases.

What will you do differently today to cultivate a healthy life experience for your and your family? A health coach may be able to help you get started. This is a person who is a bridge between you and the medical system. Someone who can help you reach your health goals by actively listening and engagingly supporting what you want to achieve.

Health bite: Choose to grow your garden

Hard Wired

Why is our brain wired for negativity? I've heard before that negativity is the wrong with the human race. I believe it to be true. We tend to naturally find fault in the most simplest of things like the bread is dry or the water is too warm. Why can't we be grateful for what we have instead of picking apart the things we do have? Is each of us entitled to something more or something better? 

Maybe it's a way to build ourselves up and make others think we know something they don't. Perhaps making us seem like we have the authority over a certain topic. Negative emotions create stress and increased cortisol that can lead to obesity and inflammatory markers that have been linked to many diseases. 

Even with the knowledge of this information, some people are more inclined to be negative. Can we change or is this just the way it is? It difficult to go against what is a natural tendency, and it makes one wonder why some people are optimistic and more laid back. What did they do to make the leap from that negative tendency to one of positive tendency? Here are some suggestions to break out of your negative prison:

1. Since the brain can only have one thought at a time, focus on what can go right instead of what may go wrong. Negative thoughts are repetitive, unproductive thoughts that cause negative emotions. 
2. Criticism of ourselves or others can be the cause of strained relationships in your life. Rather than focusing on flaws look for things you admire or enjoy about yourself or those around you. 
3. Think of things you are grateful for instead of things you want or don't have. We often think the grass is greener on the other side of the fence, but negativity will follow you there too. Practice instead the blessings in life and being thankful for things money can't buy.
4. Humble yourself to others and give to them, especially to those who can never repay your generosity. There is such joy in seeing others benefit from a kind gesture we can provide. Those done in secrete are even better. The giver is always blessed more than the receiver. 
5. Don't forget to laugh. Laughter is medicine that can cure anything! Watch a comedy movie or go out with friends who are a positive influence.

Practicing each day, you too, can become a positive thinker. Be patient and give yourself grace. You won't win the marathon unless you condition, practice, and work hard. So just how bad do you want it?

Health bite: Look for the good and it shall come