Matcha Latte, Please

Recently, I was reminded of the antioxidant power of green tea.  In particular, matcha green tea.  I’m one of those people who can eat or drink something if I know it’s good for me….for the most part.  When a choice is presented, I usually tend to choose the fruitier flavored teas because of the natural sweetness.  Although there are choices in flavors of green tea that help to mask its natural bitterness. 

Why should you be drinking green tea?  It’s astringent and bitter.  Not nearly as pleasing to one’s palate as black, white or herbal tea.  We, as Americans, enjoy sweetness; and as a result consume a large quantity of sugar each year (152 pounds per person according to the 2018 statistics.) Sugar is an inflammatory substance and compromises our immune system.  It also invites free radicals to harm our tissues and cells.  Green tea is a bitter, which is why it’s so good for our health, yet many people don’t enjoy the taste.  The over consumption of sugar has rewired our brains into not liking those bitter tastes.  Just like any other addiction, the brain wants more of what it likes.  What it wants is sugar.  The more we consume, the more we want.  Because of our preference to sweet, we often don’t consume the necessary bitters our body needs.  

Each day, we are subjected to toxins that can disrupt our DNA and cause disease.  Toxins are found environmentally and can enter the body through the skin, which is the largest organ, through food, and air.  Once those toxins enter the body, there is the potential to cause harm to our good and healthy cells.  What we then need to have are antioxidants.  These are found in certain foods that bind to toxins and keep them from entering our cells.

Green tea is loaded with antioxidants.  Antioxidants grab those free radicals and hold on to them.  Once and antioxidant binds with a free radical, they are bound for life.  That’s a good thing.  Otherwise, the free radical will grab onto your healthy cell and cause damage.  We are all exposed to free radicals each day from cleaning agents, food, air, and all sorts of environmental factors.  Consuming foods that have a high antioxidants are beneficial to our overall health. Side note:  consuming antioxidants can help you look younger too—yay!

If you haven’t heard of matcha yet, let me introduce you to it.  The powered green tea is a traditional Japanese tea used in ceremonies.  It has gained popularity in recent years due to reports of its healthy benefits.  Why this green tea has more antioxidant power is due to both how it is harvested and how it is consumed.  Just before harvest, the leaves of the plant are covered bringing out the plants’ chlorophyll levels. This process turns the leaves a vibrant shade of green.  Once the harvest is complete, the leaves are laid out to air dry and then ground into a powder.  It’s the powder that is then whisked with hot water or a steamy milk of choice then consumed. It’s because the whole leaf consumed, is why the tea is much higher in antioxidant power.  Traditional green tea leaves are steeped and then discarded, while the matcha leaves are consumed.  According to research conducted by the University of Colorado, matcha contains at least three times a much epigallocatechin gallate (EGCG), the green tea antioxidant, then originally thought.

There’s a host of research suggesting that there could be several health benefits to consuming this supercharged antioxidant EGCG.  Those include:

·     Lower blood pressure

·     Improved memory

·     Bone strength

·     Lower cholesterol numbers

·     Fat burner

·     Feelings of calm

While matcha does contain caffeine, it’s only about half as much as coffee.  Because matcha contains a hefty supply of the amino acid, L-theanine, the caffeine effects are less noticeable with only a “gentle buzz.”  Research continues in the realm of cancer fighting properties and the prevention of cold and flu.

Not all matcha is the same.  Depending on the process and where is originates from determines the flavor and grade of the tea.  Some companies have better quality control than others.  And because it is harvested as a whole leaf, dried and ground, it will spoil more rapidly.  Be sure to purchase your matcha from companies with high standards of quality control. A poor quality will be pale in color while a better quality is a bright green.

Other uses for matcha is to add to a smoothie, salad dressing, mix with pancakes or muffins. Give it a try and let me know what you think.  It’s now my go to latte with coconut milk.

Health bite: Consume antioxidants daily

Excuse Me

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

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

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

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

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

Health Bite: Choose unconditional love

Oh Ricky You're So Fine....

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

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

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

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

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

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

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

Untethered

This restless soul of mine keeps me guessing. Over the past three and a half years, I’ve been on this incredible journey of discovery.  It began after tragedies that marked deep wounds in my life and family systems.  Each of us have tragedies and wounds; I don’t know how any life can be avoid of them.  It can be quite difficult and, at times, it seems too much to bear; however, there is sunshine on the other side, but one has to go through it to see it.

In my own personal travels, I’ve embarked on what it means to be present in this life, and in this world. It has forced me to look inward first before viewing the outside.  With that I’ve learned to listen to my spirit, and the longings of my soul.  It’s such a quiet whisper that it has required me to be still and listen.  That intuition or gut feeling is often my spirit trying to speak.  

During the past month or so, as I was performing various tasks in life, a random word kept coming to mind.  As I was washing dishes, this word would pop into my thoughts.  During work or driving somewhere, this word kept coming to me.  Finally, after about two weeks, I said to my spirit, “Okay, okay.  I’ll see what this is.”  I went to the internet and looked up with word Alchemist.  After viewing the word, I realized it was a book that my daughter, Joslyn, had read.  Because my spirit seemed so adamant about it, I ordered the book.  I decided I would read it during my upcoming vacation. 

Four years ago, my house was full with caring for children, two ill adults, three dogs, and working a full-time job.  It now seems though, that I’m being freed up from all the responsibilities for something else.  The children have all moved away, the two ill people have died, along with all three of my dogs.   My mother, who lived close to me died last year, and my step-dad has remarried and moved away.  I began to wonder, what’s left?

As I spent the time traveling and reading the Alchemist, I more fully understood what was happening. Even though it’s a fictional book, the story had real meaning for me.  In my life, I’ve had trouble letting go of control, safety, and security, but that’s what I’m being called to do presently.  I have always been taken care of in every way.  I’ve never been without basic needs in my life…ever!  I’ve been blessed in abundance in numerous ways, yet I’ve never taken a huge leap in faith.  The leaps I did take had a safety net just below.

As I continue on this discovery pathway, I’m amazed at the gifts presented with the way of experiences and friendships.  Life is abundant and fruitful, if you choose to see it that way.  I could easily go to the dark side and wallow in grief and self-pity, but where will that get me?  It’s not a place I want to be.  I choose to believe that life is full of love and look for opportunities to make this world a better place to live.  With that comes risks.  That leap of faith I was talking about earlier.  I’ve become rather comfortable in the only tether that keeps me in my old life.  My intuition has told me it’s time to cut those ties and expand into new opportunities.

As I meditate, pray, and reflect on this risk, I’m reminded of those before me who took tremendous risks to follow their purpose in life:  Martin Luther King, Jr., Mother Teresa, Mahatma Gandhi, and many others. These famous people didn’t play it safe. They came to make a difference in this world and succeeded, and that’s what I want to do too.  Even if it’s just for one person.  Personally, I’ve known very few people who have taken risks and followed their intuition.  Then I thought, maybe that’s why there are so many unhappy people in this world. People get stuck and unwilling to listen to their gut and take a chance.  

The weeks leading up to breaking my last tether, I was filled with mixed emotions.  Society will say I’m not doing the right thing, there are consequences to this action, and there are.  My intuition says to trust me, so that’s what I’m doing.  Perhaps it’s easier to take the risk since no one is financially relying on me anymore; I really don’t know.  When I gave my resignation letter to my place of employment, everyone was shocked.  I have worked there over 14 years, and life had become very comfortable.  I think that’s why my intuition says it’s time to go. Life goes on, and I’m truly grateful for the experiences I’ve had there. I grew as a person and learned the art of communication.  I’m looking forward to being uncomfortable so I can change and grow. Allowing space for something new, I’m excited about the adventure that lies ahead.  Today is a new day with unlimited possibilities.

Health bite: Don’t ignore that gut feeling; it won’t lead you astray.

Tied Up

Jake had the longest tongue I’d ever seen. Out of the blue, his tongue could find a face in a moment’s notice. His tongue had full range of motion, which is what every tongue should have. Often times, tongues are not properly evaluated early enough, and can therefore, cause life long problems.

A real issue many parents don’t consider is the infant’s tongue or the attachment in which the tongue is fastened to the floor of the mouth.  The movement of the tongue is important for not only latching to nurse, but in the development of the oral cavity and growth of the face.  In the hospital, infants are evaluated from head to toe.  One of those evaluations is that of the tongue.  If an infant is found to have a restriction, the parents are informed and given the option to release the tongue.  Even though my own children did not have a tongue restriction, many of my patients inform me that their children do have a restriction.  What I’ve learned from discussions with those parents is all the information is not conveyed about the life long effects of not releasing the tongue.

 The tongue is responsible for not only language and eating but also plays an important part in face development.  How? In the rest position, the tongue naturally moves to the roof of the mouth.  With the tongue sitting on the roof of the mouth, the stem cells of the palate are signaled causing the expansion of the palate. Those signals is what broadens the oral cavity.  This broaden palate then allows for ample space for developing permanent teeth to erupt into the mouth.  It also allows the tongue to have room for space and a seal for swallowing.  That space and the tongue at the roof of the mouth also encourages sealed lips and the less likely event of a sleep disorder or APNEA in the future.

 When the tongue has a tie or restriction, the negative effects are as follows:

•  The inability to nurse appropriately

• The inability to remove food debris from the vestibules of the cheeks

• Compromised speech

• A vaulted palate

• Increased risk of oral disease such as cavities or periodontal disease

• Misaligned teeth

• Mouth breathing

• Sleeping disorders

• Open bite

During a routine dental visit, I had a patient who presented with the exciting news that he was now a daddy. With photos to share, he was beaming with joy and excitement.  After a few moments, I inquired as to how his household had changed and how much sleep he and his wife were getting each night.  My patient admitted that here had not been much sleep for he or his wife. He went on to report that his daughter was diagnosed with a tongue tie.  My response was a bit opinionated, but it just came out.  I said to him, “You plan to get that released, right?”  He told me that his wife wanted it released, but he did not.  I asked why.  He said he didn’t want her to go through the pain, and he didn’t see the reason for it.  I explained to him that the release would allow his daughter to eat better (he said she was not eating well and wanted to eat often.) If she were able to eat better, she would sleep better.  I also explained how the face shape and breathing is also associated with the tongue and ties.  Before he left the dental office, he had called his wife to set in motion the release of his daughter’s tongue.

 A month later, I saw this patient back in the dental office for a restorative need.  I checked in with him to see how things were going. He reported the release went well and was surprised how easy the procedure went.  He also reported a tremendous difference for everyone in the family.  His daughter was eating better, sleeping better, and as a result there was less stress in the house because everyone was sleeping more.

 A tongue tie is evaluated in several ways, and there are various stages in which the tongue can attach. Some attachments are severe with the tie at the very tip of the tongue, while others are less noticeable.  To evaluate yourself, open your mouth wide.  Then place your tongue to the roof of the mouth. If you need to close mostly to get your tongue to the palate, then the tongue may have a close tie.  Everyone should be able to stick out the tongue….even if it’s impolite.  It is unfortunate the medical community doesn’t fully understand the consequences of a tongue tie.  While many people can overcome the disability in speech, they will have less ability to overcome the sleeping problems that will come.   

Here is a case study done by a myofuctional therapist that demonstrates improved quality of life after a release of the frenulum. If you think your child has a tongue tie, consult with your dentist for an evaluation. The course of action is typically to see a myofuctional therapist and an oral surgeon.

Health Bite: Tongue movement is essential for health.

Anti-Inflammatory Tea

In March, I embarked on a path to becoming an herbalist.  It’s been an amazing journey so far as I learn the value of herbs and plants.  Many of the plants society views as a nuisance and weeds, in fact, have considerable medicinal benefits.  In February, I went skiing and fell hard on a patch of ice.  Even though I knew my knee was injured, I continued skiing until the family was ready to call it a day.  Once I got back to our house, my knee was swollen and red.  That evening, I soaked in the hot tub that was at the house and tried to work it out.  The next day, it was feeling much better, but some fluid remained even after several months.  Even though it was a small amount of inflammation, it interfered with my workout routine.  

During the April herbal class, the topic was about inflammation and the digestive system.  I also learned the art of tea making—my group made an anti-inflammatory tea. Even though it was geared toward reducing inflammation in the digestive system, this tea had a surprising benefit for my knee.  A few weeks after returning home with my sample of anti-inflammatory tea, I decided to go ahead and make it.  After all, I need to try these things out for myself.  I steeped about two cups of herbs for a 12-hour period so all the medicine has a chance to be released.  I placed it into a container and drank it throughout the next day.

The day after I noticed a large bruise about three inches from my injured knee.  When I palpated the knee itself, there was no longer a squishy area of inflammation.  The herbs had allowed the blood to be released, which is why I had the bruise.  Even though I was excited about the finding, I was skeptical that the inflammation would likely come back.  I’m happy to report that it has not!  I ordered some of the dried herbs and now have the ability to make teas for my family and myself.  I recommend Mountain Rose Herbals in Oregon.  They are a sustainable, organic company with high environmental ethics.

Anti-Inflammatory Tea

Equal parts

• Agrimony

• Meadowsweet

• Chamomile

Mix well and store in an air-tight container. 

Use 1 TBSP of plant material to 1 cup of boiling water.

I boil my water, measure it out and add the plant materials.  Steep overnight and drink the next day.  

Super Powers

For decades, people have idolized superheros for their strength and desire to right the wrongs in society. They swoop in when the “bad guys” are taking advantage of the weak or the innocent to save the day. Hollywood continues to make movies that create more of what we want to see: action, adventure, and the feeling that all is better in the world. We all need a superhero in our life to bring hope and encouragement.

I began to wonder, what if each of us could be a superhero? Wouldn’t that be awesome? Wouldn’t this world be a better place to live? There are those people we meet in life that can be easily identified as having super powers. These superheros, I’ll call them, have a desire to help people in need, rescue the forgotten, or spread kindness to a neighborhood. What comes naturally to them, and without effort, are extraordinary thoughts for others.

Recently, in the little town of Colonial Beach, signs suddenly appeared in yards and on streets with a simple message to spread kindness and build community. It seems simple, but the impact has been very well received. Often people just need to be reminded of something important in life rather than be told. These signs represent a reminder of just that: Be kind and build community.

The idea started in California by a real estate agent and then moved to the east coast. Edward Hart is a super hero in the Colonial Beach community. A friend gave him a sign, and he posted it in his yard. Then, one of Edward’s neighbors asked where he had gotten the sign. Apparently, her son, who has disabilities, was being bullied, so she asked if she could have a sign too. This sparked Edward to take action, and signs began to appear in yards throughout the community. He began this campaign weeks ago by simply posting signs all around the Town of Colonial Beach. Suddenly, posts on social media took off and other residents were wanting to know how they could get a sign too. I was particularly delighted to see a sign in my yard when I pulled into my driveway recently.

What this means to me is taking down the walls and barriers that divide us. Why don’t people treat people well? Fear of differences is one reason that comes to mind. While I can understand that folks want to hold onto their values and beliefs, the problem enters when love isn’t extended. Instead of listening and quietly disagreeing, people begin arguing the rights or wrongs of a position. Two people talking/arguing, but no ears are listening—division happens.

Another reason I think division happens is due to a low self-esteem. When someone doesn’t feel good about themselves, they often become a bully in a poor attempt to build themselves up to feeling something more. Getting to the root of the problem is paramount for the bully to begin healing from the brokenness in their own life. Other reasons division happens could be jealously or hurts from past experiences. Not everyone we meet in life has to be our best friend. As a matter of fact, we will meet people in which our roads will cross and there is something to be learned from that interaction. But even with differences, kindness and love can be shown to those we meet. What would it mean in your own life to extend kindness and build community to someone you don’t particularly like?

Building community starts with a smile and a friendly gesture. It can mean volunteering to support the community in which you live. It can mean taking a meal or groceries to someone who needs them. It can be sharing coffee with someone who needs a friend to talk to. What does building community mean to you?

Each one of us has a superpower. What’s yours? Are you brave enough to employ it? What’s holding you back? Perhaps those negative thoughts prevent that superpower from emerging. Thoughts like, what will other’s think? Or, It really won’t make a difference. Pride, ego, and lack of self-worth are poison to a superpower.

One person can make a difference, and everyone should try—John F. Kennedy

In my own life, I’ve noticed how people can be so kind and sweet to strangers, yet treat those closest to them unwell. Superheros have bad days too, but their heart is for others rather than themselves. The practice of extending love and grace gets easier the more it’s practiced. Today, I invite you to explore your superhero powers. Make a difference in a life. Go—Spread Kindness and Build Community.

Health Bite: Find and exercise your superpower.

Embracing One

When I was a little girl, one of my favorite playtime activities was playing house.  I was the mommy and on a good day, I could talk my brother into playing the daddy. Most of the time though, I was a “single” mom.  I would make mud pies, rock my babies, feed them, etc.  As girls get older, we dream of weddings and married life.  Perhaps it’s because it was modeled to us by our own mothers or the stories of princesses and happily every after.  The thoughts and expectations of our lives, even though it’s our plan, doesn’t always come to pass.  There are those that for whatever reason, marriage or family never materializes.  It can be a huge disappointment if that how our life was supposed to play out.  

Society projects the need to be coupled up on us. Media, dating sites, and well-meaning friends have ideas of the perfect person that could make life so much better. I wonder how many times people “settle” because of that need to have someone.  Not having the right person can make a long existence.  King Solomon in two separate places had this to say: “Better to live in a desert than with a quarrelsome and nagging wife.” Proverbs 21:19, and “Better to live on a corner of the roof than share a house with a quarrelsome wife.” Proverbs 25:24. Obviously, King Solomon was a peacemaker.  He sought not to argue or have discord in his household.  I wonder if he had a mancave?

 Why is our society so caught up with being in a couple relationship? Why is being single looked down upon or worse pitied?  There are those people who really, really need to have a significant other in their life. My step father is one of those. He married my mother nine months after his first wife died.  Within three months after my own mother died, he has developed a relationship with someone new and plans to remarry very soon and move away.  Some people are just miserable alone.

 Almost three years ago, I found myself single after my husband died. While it has been a huge adjustment, I’ve learned that navigating as a single person has been a wonderful experience. I enjoy the freedom of a schedule that is my own.  I can suddenly change my agenda and it doesn’t affect anyone else.  I can be spontaneous and jump into a new adventure without any discussion or debate.

 Being single has also allowed me to grow in new ways and experience opportunities that otherwise would not have been possible.  It comes down to being content in life.  When a person’s view is “I have enough”, then enough is a full life.  Lack comes from the thoughts that there is something missing.  If there is nothing missing, then why is there a need to have more? The gifts that come when a person is living in abundance is so satisfying there is no need for anything more. 

 I enjoyed being in a committed relationship, growing a family, and nurturing those around me.  There are wonderful benefits of having someone significant to love and care for, but it’s not for everyone.  There is a sense of match making that goes on between family and friends.  There are those who really enjoy “playing cupid” by trying to get like people together.  If someone is single, perhaps that person is full and satisfied solo. The grass often looks better on the other side of the fence, but I can tell you I know many married couples who are miserable, and I know some single people who are unhappy as well. Happiness is an inside job.  No one person can provide bliss or will bring the contentment or the joy you deserve.  Those thoughts of lack or not enough is where discontentment begins. Change those thoughts and suddenly, there is abundance and joy.  We should not impose our own desires on those around us.  God has a plan for each person.  Each of us have a purpose to make this world a better place in some way, regardless whether married or single. I’ve been able to cultivate new friendships and re-activate friendships with people in my life that I previously thought I didn’t have time for.  I’ve found people who fill in those areas that I thought I would feel “lack” in.  Be okay to be single.  I’ve been both married and single, and I can tell you there is a lot of freedom in singleness!  Embrace where you are and find joy and contentment in the awareness of abundance.

 Health bite:  Embrace singleness with an abundant life.

Fortitude

Not long ago, I listened to message in which fortitude was mentioned.  After hearing what the speaker had to say about fortitude, I decided that this would my word for the year. Yes, it’s March, but not everything has to start in January…..right?

This week at work, the common theme surrounding my patients seemed to be a feeling of overwhelming hopelessness.  Maybe it’s the time of year, or perhaps it was just the timing of the patients in which I cared for.  Either way, their situations were real and upsetting to them.  

Each morning during my quiet reflection, I’ve been asking what it is I can do to help someone today.  As each day renews, it’s an opportunity to impact someone in a positive way along their life’s journey.  We all need each other in this life to show love, kindness, and generosity.  I’ve come to realize that many of the habits and thoughts I’ve held onto were dividing me from others.  Now that I’m aware of it, I’ve made significant changes in my thoughts and actions.  It’s easy to divide people into categories, and I found myself labeling or placing judgment when I should have been extending a part of myself in love and kindness.  I began to think about these behaviors and wonder if it’s because of fear or ego?  

People tend to be fearful or angry when one does not agree with the virtues they hold closest to them. When I consider what drives behavior, I think there are many variables that go into our behavior. We all love the pleasure responses we receive as a reward system when life feels good. But, I think it’s also fear in differences of opinion or being “wrong” which leads to a lack of self-worth that then can lead to that pleasure response not being met.  Each of us desires acceptance and the pleasures in life.  It’s what keeps up coming back to chocolate!!  Just kidding, not kidding.  When I consider my own life and the conflicts l have encountered, the one thing that seems to be true is each party has a strong opinion and works to change the opposing side using strong words and sometimes hurtful words.  Very few times the arguments ended harmoniously.  Each side wanted to be heard, but the unfortunate part was there was a lot of talking, but very little hearing/listening.  What would it mean to move in a different way?

 Rather than seeking division, conflict, or being offended.  Simply listen to the other party and respond with love, kindness, and thanksgiving.  I have found the more I tell someone to do something, the less likely it will be done; but if I can inspire someone to make a change or encourage them, they will likely move in that direction.  We carry those conflicts with us wherever we go.  People and conflicts can weigh us down and life will seem difficult especially when relationships are strained or broken.  Where does a person go from there?

Back to fortitude.  Fortitude is having courage in the face of pain and adversity.  We all face those challenges from time to time.  Sometimes life feels good, and we coast along.  The problem with “coasting” along is there is no growth.  Life becomes stagnant.  When life, brings those challenges, embrace them as opportunities for growth.  Embrace the chance to learn and strengthen your being, your thoughts, and your spirit.  Each time when challenges in life seem heavy, it is.  Reach for fortitude and carry on.  The end of the challenge will bring you the realization that something significant happened, and you are a better, wiser person having gone through it.  Often times during these challenges, doors open and close.  While it can be stressful, it could also be that abundance and joy is on the other side.  The only way to know is to go through the open door. 

No one wants discomfort, so we try to avoid it.  I’m telling you to seek it, find it, embrace it.  It’s growth.  No one should stop growing until our soul is no longer living in our earthy body.  This world is full of wonders.  Reach today for something new.  Grow all you can to help not only yourself, but others around you. What you give will come back to you ten fold.

Health bite: Reach for the next step in life for self growth and challenge those around you to do the same.

...And the Greatest of these is LOVE...

We just celebrated St. Valentine’s Day this week.  This day can bring about many emotions for those in relationships and those who are not.  It can be a time to reflect on the importance of that certain person in life, or the awareness of the lack of someone.  I laugh, often, on this day because, my daughter’s, years ago named it….Singles Awareness Day.   I think this is hilarious and it certainly lifts the sigma that by not having someone “special” we are somehow incomplete.   Our society tries to match people into relationships.  What was once a few online dating sites, now are apps, groups, and sites that strategically align certain criteria to form a union of interests.   But what is wrong with being single?   What if that special person never materializes?   Should one “settle” for someone less compatible?  I think each of us is capable of compatibility with someone, and it’s a matter of having a connection, core values, and interests.   There is nothing dreadful, though, about being single.  

Whether you are single, married, or in a relationship, at heart of the matter, really is love for others.  But what is love, really?   It’s used so flippantly in conversations that often, I think it’s like saying “hello.”   It’s a casual word at the end of a phone call or text.   It gets used so much, that it loses its spark.  Initially, our mind floods with thoughts and emotions of a new interest...I’m so in love…  It can last for days, weeks, or months.   Our heart races at the anticipation of being together with our new interest and the imagination can run wild.  We experience a bliss, or what I call blindness, of what we are really seeing and experiencing.  Often, we overlook habits or behaviors that don’t line up with our values.  Once the mountain top experience is over, we can begin to experience and see who the person really is.  A good parameter is to ask your friends what they think.  Their view is a wide-angle vision, and I’ve found that this perspective is healthy in the long term.   When we are so close our person, it’s difficult to see the real picture.  Initially, we are full speed ahead in a new relationship, but I want to caution you to purposefully slow down and take your time.  Our media displays romance with happy endings, but that’s not always the case.  Good relationships in life take time, energy and work.  Some are easy while others are more challenging.

 How does one love the other?  Let’s first talk about love.  There are differences in love.  There is the love we have for our children.  Love we express for our parents/siblings.  There is love we have for friends.  Then there’s that special love we have for a partner.  Each of these relationships are important and at the core is the same.  All the accumulations of material wealth will die, but our relationships will continue even after death.  The impact we have on others is eternal.  Each of us was created by a God from love.  It’s the core of who we are.  Throughout the Bible, there is story after story of love.  Jesus was sent here to demonstrate love.  His life was sacrificed because of love. 

New King James Version -I Corinthians 13:1-13

Though I speak with the tongues of men and of angels, but have not love I am only a resounding gong or clanging cymbal resounding in the wind. And though I have the gift of prophecy, and can understand all mysteries and all knowledge, and though I have faith, that can move mountains, but have not love, I am nothing. And though I give all I possess to the poor, and surrender my body to the flames, but have not love, I gain nothing.

Love is kind; love does not envy; love does not parade itself, is not puffed up; does not behave rudely, does not seek its own, is not provoked, thinks no evil; does not rejoice in iniquity, but rejoices in the truth; bears all things, believes all things, hopes all things, endures all things.

Love has no fear; it does not worry; love keeps no records of wrongs; never fails. But whether there are prophecies, they will fail; whether there are tongues, they will cease; whether there is knowledge, it will vanish away. For we know in part and we prophesy in part. But when that which is perfect has come, then that which is in part will be done away.

When I was a child, I spoke as a child, I understood as a child, I thought as a child; but when I became a man, I put away childish things. For now, we see in a mirror, darkly, but then face to face. Now I know in part, but then I shall know just as I also am known.

And now abide faith, hope, love, these three; but the greatest of these is love.

Agape love is what each of us should practice daily.  Here is a short video that explains this type of love:

Self-sacrifice is the core of love.  It’s not divisions by right or wrong.  It’s not prejudices by color, race, religion, or sex.  It’s not narcissism of what’s most important for my gain.  It’s not what’s in it for me?  Self-serving relationships end in disaster.  True love has no strings attached.  It’s giving without expecting anything in return.  The beauty of this concept is what comes back is abundance and the awareness that there is something greater in life.  It’s a feeling of wonder and joy that is indescribable.  While each of us have special gifts, talents and purpose, each of us also have the gift of love.  We are meant to love and be loved.  Make a point each day to make someone else’s day a little brighter by showing and expressing agape love.

Health bite:  The more love you give way, the richer your life becomes.

A Cup of Joe

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

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

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

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

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

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

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

Health bite: Caffeine should be used with caution.

Heredity or Habit?

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

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

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

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

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

• grandmother died of cancer—age 54

• father died of cancer—age 63

• mother died of cancer—age 78

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

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

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

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

Decisions, decisions...

A little over a year ago, I traveled to a strange and wonderous place.  One of my girlfriends invited me for a weekend at her cottage by the river.  What I’ve learned about myself in recent years is that I’m spontaneous and adventurous, so I happily accepted.  Little did I know how much this weekend would change my life. Another thing I’ve come to realize is how each decision directs the pathway in which we go.  It could be minor decision as to which store to shop that could make a huge shift in directions.  

I hadn’t seen Shannon in years.  I happened to be shopping at one of those box stores when we ran into each other.  She told me she had heard about Joe and was sorry.  Told me she and her husband purchased a cottage and asked if I’d like to join her one weekend.  As with most invitations to go places, I thought it would never happen.  Shannon proved me wrong.  We met a few more times to reconnect and finally ended up at the river in her beautiful cottage.  

The decision to go with Shannon saved my life.  My way in dealing with stress and heartache is to get busy and stay that way.  If I were busy, I didn’t have to think about what else was going on.  How many times can you clean a house?  What else can I say “Yes” to?  How many days can I get to the gym?  That was my life.  My goal was to be so exhausted that I didn’t have to think of anything else other than sleep.  It was working, so I thought.

 Shannon and I went to Colonial Beach and stayed at her and her husband’s home by the Potomac River. One of the first things we did was take a golf cart ride.  Shannon drove all over the place explaining the history and viewing the water and all the lovely homes.  Shannon, by the way, is a wonderful tour guide.  She began to explain how she came to discover Colonial Beach and why she chose to go there.  Only a year of sporadic weekends, Shannon already knew so many people by name.  I was impressed.  She showed me all the homes that were for sale and how the town was beginning to turn around.

 We dined at a local seafood restaurant and relaxed by the water.  I went for a run and really took in the peacefulness of the place.  We were invited later that evening to a party on a pier.   I had never been on a pier to party, only to fish or lay out.  It was another choice that directly affected my life.  That choice to meet new people, enjoy music, and relax was what I was missing.  Community is what Colonial Beach is.  That’s what I experienced and that’s what I wanted.  Everyone was so friendly and seemed interested in who I was, not what I am. This community truly gives.

 What I realized is that giving is so necessary in our quest in sustaining joy.  Giving of time, energy, and assets bring much fruit back to the giver.  Just over a year ago, I purchased a house at Colonial Beach.  What I now realize is that more than the house purchase, what I cherish most is the community.  I purchased the community of Colonial Beach.  I’ve been a part of some really awesome volunteering opportunities.  The volunteers make this small beach community come alive with music, arts, and activities for all ages.  

My life would be different had I not ran into Shannon on that day.  I believe everything happens for a reason and a purpose.  At the time, it’s often difficult to see the lessons to be learned, especially if those experiences are difficult.  Think about the choices in life.  How will it affect the future?  Are you saying “Yes” to opportunities in growth?  No one should stay still in life.  Life is a fluid motion for growth and chances.  What will you say “Yes” to?  In what areas can you use some growth?

 Health bite:  Even small decisions can have a huge impact on life.

That "To Do" List...

Our society today is busy and rushed.  There are so many tasks to be completed, we often come up short at the end of the day.  That “to do list” is never quite done before more items are added to it.  The stress and busyness ensue.  If one is not careful, the negative mind will say that failure has occurred or maybe the plan was not executed properly.  

 Our mind a wonderful organ, but often it steers us into believing we are less than what we were made to be.  We are of the Divine and are capable of so much.  What grows is what gets our time and attention.  If the attention is directed to meaningless tasks, what can grow from it?  A tired, stressed mind and body.  Often, time is spent in mundane or useless ways that does not bring forth fruit. How our time is spent says a lot about our character.

 We are born with nothing, and we will leave with nothing.  It’s what we do in between that matters most.  I believe each of us was born with a specific purpose and gifts to contribute to the world and can make it a better place for others.  

 “The purposes of a person’s heart are deep waters, but one who has insight draws them out” (Proverbs 20:5).

 All people are made in the image of God.  Each of us are born with a purpose and calling that we can discover or completely miss.  Influencing of the Holy Spirit in our lives gives us insight to His purposes for us.  We find peace and courage when we sense the confirmation of the Spirit that we are in the right place at the right time of our designated calling.  We can be on the right path or completely off the road.  

 We are made to be resilient and withstand the difficulties in life.  We are called to respond with graciousness, love and compassion to not only others, but to ourselves.  When struggles and difficulties come, and they will, it’s not those circumstances that define us, but how we respond to those circumstances.  One can choose to be thankful for the treasures and blessings given by our Lord, or choose to be down trodden, angry and resentful of the hardships.  

 “Have I not commanded you? Be strong and courageous. Do not be terrified; do not be discouraged, for the LORD your God will be with you wherever you go.” (Joshua 1:9).

 Anxiety and depression are often symptoms of inner struggles. Society deems to place boundaries on our minds and our lives leaving unrest.  It’s easier to be busy and a taskmaster than to take the time to just BE. Be alone with your creator and ask those difficult questions and listen for the answers.  Each of us have wounds.  There’s no way to be in this world without encountering wounds or suffering hardships.  That’s life.

 Here’s the good news….Life is abundant!  There’s a newness each and every day.  It’s a time to rejoice and praise our loving Jesus for all he has provided.  Start each day with a grateful heart.  Count the blessings, one by one.  Turn off the negativity in the brain and start to live your purpose.  Make this day one to remember.  Bless everyone you see with a smile, a prayer, or a hug.  “This is the day the Lord has made; we will rejoice and be glad in it.”  (Psalm 118:24).

Health Bite: Slow down….experience abundance!

The Other "F" Word

Recently, I visited a museum of art.  It was no ordinary museum; it was the Louvre in Paris, France.  This museum is extraordinary.  Large pieces of art, sculptures, with figurines as far as the eye can see.  Millions of people visit this historic place each year.  It truly is incredible!  What was striking is that the women in each piece of art were.....well, voluptuous!  Actually, they were what we would consider today as fat!  Yet, in the eyes of these artists, they were beautiful! I began to wonder why that might be?  What has changed in the way we view ourselves, especially as women? How did we get so obsessed with thinness?  

It seems in the 1840s it was proposed that women, in particular, abstain from abundant eating for optimal health.  First by suggesting spices in foods and heavy on bread.  Then came the suggestion decades later to consume more meats; thus the diet revolution began.  Fullness, that was once considered beauty, then became disgust and non-fashionable.  Women used to have clothing custom made by a seamstress and no sizes to compare.  Then the department stores come into play where dresses were sold in sizes S, M, L, or 8, 10, 12. That’s when woman began to compare themselves to one another.

Today, there is so much emphasis on being thin.  Thin is in, or is it?  People come in all shapes and sizes.  Some are tall others are short and there is a huge range in between.  Not everyone is designed to be skinny, just like not everyone is designed to be tall.  There is cellular makeup that gives us a pre-disposition.  That being said, I'm not advocating obesity.  Body build and muscular make-up should be considered, however, being larger than you should is not healthy. What I am saying is not every woman should weigh 120 pounds.  Accepting ourselves for who we are is important in a multitude of ways.  First acknowledging one's self-worth, loving ourselves for who we are and where we are in life.  Small changes add up to larger changes and so on.  Health and wellness is about creating a balance, not just what our pant size is.  A size of a person does not necessarily determine a healthy person.  There are many thin people who are sick.

As people, we are too obsessed with weight.  The better scale of measurement is to ask yourself some questions:

• How do I feel?

• How do I sleep?

• Am I where I want to be in life?

• Can I do the activities I want to do?

• How are my relationships?

We look at ourselves with a distorted view.  Others see us differently than we see ourselves, but we continue to hang on to the negative thoughts, and they become our truth. Our brain automatically goes to the negative. An infestation of ANTs (automatic negative thoughts) is destructive to the mind and body. Anytime you realize you have ANTs in your brain, get rid of them…immediately! Over time, you can change your brain creating better place to live in your own body.  Enjoy your life....there is freedom!

Health Bite: Health is not necessarily weighed by scales.

The Big Breakup

Breaking up with a true love is painful. It can be emotionally and physically taxing. When breakups happen, thoughts about the loss consumes the mind. Often it feels difficult to move forward and the longings can weigh heavily on one’s spirit. Difficulty in sleeping, moodiness, and anger can occur. Divisions happen because one or both parties need to move on and continue to grow in some way. Think about the last time you had a break up. Did you lose sleep? Did it make you depressed, distant and grumpy? These are the effects of a breakup. But, once the initial pain is over, one can begin to accept the situation and move on. Taking a step back, the vision is more clear and the ability to see the trouble of the relationship and the problems it was causing.

My big break up happened nearly four years ago. It was painful at first, and my stomach and brain were really upset. I really was in denial that it was a toxic relationship because it felt so right. I looked forward to my love and made plans to spend more time with it. It made me happy and gave me energy, or so I thought. Then one day, I decided I needed to take a break. I had come to realize that this relationship was one-way, and what I was getting from it didn’t support my overall goals. That’s right. I decided it was time to break up…..with SUGAR!

Just like any break up, I tried to talk myself back into the relationship citing the positive things it brought to me. But in the end, those positive things were only temporary and the overall effect was a big negative! It took four days for those cravings to subside. Sometimes moodiness is a side effect of sugar withdrawal, but I’m not sure that was any different of another day….However, after day four, I didn’t have those cravings, and I began to feel so much better. I had more energy, and my mind was more clear. I learned to enjoy fruit and other vegetables I really never liked. You see, I was consuming empty calories from baked goods (usually from my kitchen) and not the whole food. I had no room for more nutritious food that my body really needed.

Eating real foods and whole foods, gives the body exactly what it needs. It contains vitamins, minerals, fiber, and phytonutrients. All these things protect our cells and supports our immune system to stay strong and fight off diseases. Sugar breaks down the immune system, causes inflammation, and takes us on a roller coaster ride. When we hit those lows, we grab more of that white stuff and rock on. I was tired of the ride, the cravings, and calories. So how does a person successfully break up with sugar? What about alternatives?

There are alternatives to the GMO sugar found at the grocery stores. So let’s take a look at the options:

Xylitol is a sugar alcohol but not a zero calorie food. It was originally derived from the birch trees in Finland. It has a glycemic index of 7, which makes it perfect for a diabetic to use. It is used 1:1 with table sugar when cooking. Our own body makes xylitol, but if too much is consumed, bloating can be a side effect until the body gets used to having more. From a dental standpoint, xylitol cannot be metabolized by oral bacteria and does not promote tooth decay.

Coconut sugar is a derived from the coconut palm tree. It contains vitamins and minerals inducing potassium, magnesium, B3, B6, zinc and iron. It also contains a fiber called inulin, which slows glucose absorption.

Stevia is another sugar alternative that has been used for more than 1,500 years in South America. It’s natural and virtually calorie free.

Zero calorie sugar substitutes are harmful to our health. Let’s take a quick look at the three most popular and why they should NEVER, EVER be a consideration for consumption!

Aspartame (in the blue packet) is used in more than 6,000 consumer items, including soft drinks, yogurt, chewing gum, salad dressings and multivitamins. Aspartame was discovered accidentally while working on an anti-ulcer drug. Early tests showed that the consumption of high levels of aspartame produced brain tumors and produced epileptic seizures. Aspartame interferes with proper mental functions and compromises the nervous system.*

Splenda (in the yellow packet) also known as sucralose is claimed to be like “real sugar.” Nothing can be further from the truth. Before it was marketed as a sugar, it was in insecticide. Here are some of the side effects from the consumption of sucralose: brain lesions, enlarged and calcified kidneys, decreased red blood cells, increased male infertility, and spontaneous abortions.*

Saccharin (in the pink packets) commonly sold as Sweet’N Low has been a know carcinogen for decades. Yet, in spite of this information, consumers continue to use it. It is derived from coal tar and has no food value whatsoever. *

Breaking up with sugar is essential for overall health. Sugar is a known inflammatory agent that can lead to many diseases. In the mouth, the consumption of sugar can lead to gingivitis, periodontal disease, and cavities. This chronic inflammation is detremintal to a long, vigorous life. That’s not to say I NEVER have sugar, however, my relationship is a much healthier one. I’m no longer addicted and have the discipline to say no and choose wiser alternatives to meet my own health goals.

If you need help in creating change or achieving your goals, there is help available. If you are ready for a healthy change, contact me and let’s get started in creating your new, healthy life! Breaking up is hard to do, but it’s for your own good!

Health bite: Sugar is more bitter than sweet to the body!

*Information taken from FOOD SANITY by Dr. David Friedman

Better to Receive than Give?

Photo credit: Susan Ryan (because it's not easy to take a photo of your own hands)

Dry bones.  In the desert, there are dry bones.  It’s hot, parched, and feels uncomfortable.  There are times in life when we find ourselves in the desert.  Is it a learning opportunity or a punishment?  I guess it depends on the perspective.  Personally, I've been in the desert for a while, and I'm ready to leave.  I wonder, did I do something wrong?  Did I make a wrong turn?  How much longer must I endure?  Where are you on your journey?  Have you experienced dry bones?  A time of what seems like an uphill battle?  Do you embrace this experience or resist it?  

I’ve been in the desert for months, searching for my purpose, my destiny, looking but not finding. I’ve spent many, many mornings on my knees praying and asking God to show me what He wants from me.  Where am I to be?  What is my purpose?  Am I doing His will?  It’s a time of wondering and searching.  I don’t like it!  I try not to resist, but I find myself feeling frustrated because I want to get on with it….whatever “it” is.  Surely, the Lord could give me just a peak!  Nothing….

Recently, I was introduced to meditation by my dear cousin, Cindy.  She explained that, for her, it allows a presence of self and a place of peace.  It allows her to ask questions and hear answers.  I needed answers, so, I decided to give it a try.   This is a new concept for me as normally when I pray, I do all the talking.  Meditation, is different.  It’s about being present, mindful and quiet.  However, trying to get a Type A mind to quiet is like herding cats!  Floods of thoughts flash through like lightning bolts on a stormy summer day.  It’s taken me lots of practice, and I can tell you I have a long way to go.  

Being present, mindful and quiet has brought a little rain into this desert.  My soul feels nourishment and my mind more peaceful. Through this journey, I've realized that it’s my turn to receive.  Anyone who knows me would say I’m not good a delegating or asking for help.  I’m a go-get-em spirit that takes too much pride in “doing it myself”.   For thirty years, I’ve been a caregiver of some sort, either for a spouse, children, parents, friends, etc.  I would send cards, notes, and make phone calls to people who needed a hand or an encouraging word.  My occupation of a dental hygienist and health coach demonstrate my passion to care for others.  

During this desert experience, I've noticed a block in my mind that caused me to pause in my outreach to others outside my circle.  For a time I withdrew.  My mind and heart has grown in a way that I can now receive and enjoy the gifts that are coming my way, and have a better awareness of other's needs.  This is a time of learning and growing for me.  I now understand the importance of receiving gifts in my life.  The gift of someone calling or a hug from a friend.  Invitations to gatherings of new friends.  Even allowing someone to help me.  Gifts of time and people that come my way.  I've encountered many people who share their experiences with me.  This information has helped shape the journey and the person I'm becoming.  I've become more relaxed and mindful in my surroundings.

In three years, I’ve lost three significant people in my life.  Life has thrown me some hard blows. Most would say I’ve handled it well, but my heart aches, and I’ve kept myself busy to ease the pain.  Meditation has allowed me to process these feelings of loss, solitude, loneliness, and grief.  A good friend suggested I keep a journal of my days and reflect on thoughts and feelings I’m experiencing.  In particular, I plan to do this over the next week.  The question I ask myself is:  "Who am I, and what do I believe?"

Two months ago, I had the realization that next year, I’ll be turning 52.  That was the age my husband was diagnosed with pancreatic cancer. The thought for me was, “What are you waiting for?  When are you going to start living your dreams and exploring what life has for you?”  That was it!  I needed to take action and start living the next adventure.  So today, I’ll be leaving my home to fly to Europe for the first time.  I’ve had the desire to travel since I was a teenager, but I got married early in life.  A mortgage and three children later didn’t allow funds for traveling.  Now it’s different.  This isn’t what I imagined my life being, but it is my present circumstances. This is a gift.  A journey of discovery.  I plan to find some of those answers and be present in this desert.  I won't resist and want to be present for the lessons to be learned.  

There are times when my hands are giving, and now I’m finding that these same hands are capable of receiving.  A wise person recently told me to make sure the oxygen mask is on yourself before you try to help someone else.  One day these dry bones will be made whole again!

Health Bite:  The only way you can give is if you are full yourself.

Insect Repellent....Stop Being Bugged!

Enjoying the sunshine, fresh air and warm days outside are wonderful!  Morning or evening walks, outside games, and picnics are ways people spend those summer days.  Why would anyone spend a moment inside when they can be outside?  Insects, of course, would cause people to seek the inside.  Pests, especially mosquitos and gnats can be a deterrent to enjoying the great outdoors.  Recently, a friend of mine asked me if there were any essential oils that could help chase away those pesky bugs.  I've tried many concoctions, but this one seems to work the best for me.  I used it recently while working in the yard (I live in the woods), and was not bothered by mosquitos at all.  I also sprayed my daughter down before she went into the woods and she reported no problems either.  I sprayed the oils around my doorway hoping to deter unwanted guests from entering the house.  There's nothing worse than being awakened by a mosquito buzzing around my head at night!  Try it and let me know what you think.

Bug Spray

25-50 sprays per 2-ounce bottle

• 10 drops citronella oil

• 10 drops eucalyptus oil

• 6 drops geranium oil

• 1 ounce rubbing alcohol

• 2 ounces of water

Combine the ingredients in a 2-ounce spray bottle and lightly spray areas affected.  Store in a spray bottle in a cool, dark area for up to 3 months.

The essential oils listed in this recipe contain insect-repelling components that make it a powerful blend.

E.O.

What are essential oils? Many people, including healthcare workers, are unaware of the therapeutic benefits of essential oils.  With advancements in pharmaceutical technology, essential oils have been disregarded until recently.  With antibiotic resistance, people have begun to look to alternatives to mainstream medications.  Essential oils are derived from plants: stems, flowers, bark, leaves, and roots. It takes pounds of plant material to make just a drop of essential oil.  Essential oils are volatile as they can quickly evaporate when exposed to air.

The chemical components of essential oils are similar to that of human cell tissues.  This similarity allows the body to accept them and the ability to penetrate into the cell membranes and diffuse through the blood and tissues.  Due to their small molecular makeup, they can be processed by the body very quickly and can travel through the entire body within minutes.  Bacteria, fungus, and viruses are smart and can change making antibiotics ineffective.  Essential oils are different.  With each distillation process, the end product looks different, not allowing bacteria to adapt for resistance.  Each essential oil varies depending on the amount of sun exposure, rain fall, and climate in which the plant was grown.  Because of this process, harmful organisms have a difficult time combating the effects of essential oils. 

Be aware, that not all essential oils are the same.  Price varies depending on the amount of material needed to produce the oil and also the scarcity of the plant.  Not all essential oils are equal as there are pure and adulterated oils.  Pure essential oils are just that…pure with no additives and is imperative to achieve therapeutic benefits.  Many of the essential oils on the market today, however, have been mixed with other compounds to extend their life, thus, making their impact on health minimal.  Adulterated oils can have negative side effects resulting in burns, skin irritation and rashes.  At this time there are no federal regulations on the making of essential oils.  Some things to keep in mind when purchasing essential oils are:  where were the plants grown, method of distillation used, and if there are any statements about purity to verify that no synthetic solvents or chemicals were used. 

There are different ways to deliver essential oils: topically, internally, and through inhalation.  

• Topically, oil is placed directly onto the skin, often with a carrier oil like coconut, olive, grapeseed, or almond oil.  Using a carrier oil helps to extend the oil, soften the skin, and facilitate the absorption of the oil.  
• Internally, oils can be consumed by placing drops either under the tongue, in a capsule form, or by adding to beverages or food. Inhalation can occur either through a diffuser, direct, or through a humidifier or vaporizer. 
• The diffuser is the most popular form of inhalation.  Diffusers work by atomizing a fine mist of the desired oil into the air where they will remain suspended for several hours.  Direct inhalation can be achieved by placing a drop or two of oil in the palm of the hands then cupping both hands over the nose and mouth while breathing in deeply.  

Essential oils have been shown to be safe with no side effects, which is also a desirable benefit when compared to pharmaceuticals.  Because of their potent concentration, only a small amount of essential oil should be used to experience therapeutic effects.  People should start gradually with a desired oil, read the labels, and check with their health-care professional if there are any conditions that may contraindicate the use of essential oils.  Should any irritation occur, flush with oil rather than water as essential oils are not water soluble.  The acceptance of essential oils in medical practices is on the increase as a better understanding of their benefits are coming into light. 

Gluten Free....Is It Just A Fad?

The latest and greatest in medical news seems to change weekly.  We are told of recent studies that suggest new ways of dieting or exercising.  Eat this, not that.  Supplement with these, avoid those.  Exercise this way, not that.  It's certainly confusing as we are left with more questions than answers on what to do to be healthy. 

Listening to your body is the best advice I can give.  What works for one, may not work for another.  But how does one listen to the body and how does that work?  Those belly aches, heartburn, constipation, diarrhea, or excessive gas pains is your body's way of telling you it's not happy.  In fact, any digestive pain is likely related to the foods you've consumed.  Many times, it's due to a sensitivity.  Unfortunately, we tend to medicate when there is pain rather than think that our body is speaking to us about the damage we are causing.  When we continue to feed our body foods it doesn't like, inflammation occurs and chronic pain is the result.  As a matter of fact, chronic inflammation has been know to be the root cause of a number of diseases.  

Celiac disease is a true gluten allergy.  A blood test can be performed to test for the allergy, but false negatives are possible.  The most accurate way to determine Celiac disease is a biopsy of the small intestine.  While this will determine true Celiac disease, it will not show a gluten sensitivity.  Many of us are sensitive to gluten, but not the actual ramifications that go along with true Celiac.  Symptoms can include, chronic constipation, diarrhea, brain fog, stomach upset.  What happens is the cilia in the gut are damaged because the body overreacts to the protein in gluten.  The villi in the gut are damaged and the nutrients in the food cannot be properly absorbed.  As a result, diarrhea, ulcers and severe pain occur with true Celiac.  Because of the lack of absorption of nutrients, this can also lead to malnourishment.  Those with Celiac disease need to be careful as even contamination with a wheat product can be life threatening.  

In my own personal experience, I have found that consuming wheat products gives me brain fog. I didn't notice it at first.  It wasn't until I stopped eating bread products for a while that I noticed I felt better.  When I would consume bread or pasta, I noticed a difference.  Sadly, the way I felt was normal and didn't know I could have felt better.  It seems once someone has an autoimmune disorder, the body is vulnerable to other autoimmune diagnoses.  Personally, I want to be mindful and proactive in my own health to set myself up for success.  Research has shown that there is 100% correlation with Hashimoto's thyroiditis and gluten sensitivity.  Since I have Hashimoto's and after learning this information, I have tried to abstain from gluten.  I do feel better.  I am not a forever, always or never person.  I want to live and enjoy life, so occasionally, I'll have something that has gluten in it.  I will feel the effects pretty quickly; my stomach will hurt, and I'll get brain fog.  Knowing this, it has become much easier to say no to these foods.  I just don't feel good and it's not worth it to me.  There are plenty of other choices in foods that bring me pleasure without pain.

The gluten-free market has exploded, and while I applaud the efforts from the manufactures, it should not be viewed as an open table of foods to consume.  They are still processed foods and the flours they contain will still spike insulin levels.  Remember the fat-free craze?  People were consuming an abundance of foods thinking they weren't going to get fat and gained an enormous amount of weight.  I don't like to use the word "moderation" because that looks different to everyone.  It's not specific enough.  As I've said over and over...just eat real food.  Listen to what your body is saying.  We were designed to live well, but that requires a listening ear.  What is your body saying to you?  

I don't think that "gluten free" is a fad.  It's very real to many people who suffer with the effects of it's consumption.  I was heart broken when I learned the effects of bread on my own body.  Not only do I love sugar, I really love bread...and still do!  We all have choices in life.  My goal is to live better longer and that may require sacrificing some foods that really aren't as pleasurable as they once were.  

Health bite:  Stop and listen....is gluten hurting you?