The Penny Gum Machine

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

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

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

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

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

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

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

Just Breathe...

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

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

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

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

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

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

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

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

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

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

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

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

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

5. Choose generic substitutions for name brands.

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

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

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

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

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

COVID-19

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

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

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

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

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

H2O--Are You Drinking Enough?

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

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

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

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

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

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

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

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

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

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

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

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

Health Bite: Drink (water) to your health.

Gifts.....

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

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

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

·      Acts of service—do something for me

·      Touch—hold my hand

·      Words of affirmation—tell me something I do well

·      Quality time—play a game with me

·      Gifts—buy me something

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

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

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

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

A Little Weed

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

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

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

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

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

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

Health Bite: Cultivate your own green pharmacy.

New Year’s Goals? Resolutions? Intentions…

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

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

SETTING THE INTENTION

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

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

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

BE PRESENT IN LIFE

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

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

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

2019--A Year in Review

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

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

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

NEW TERRITORY

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

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

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

THE NEXT DECADE

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

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

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

To Go

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

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

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

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

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

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

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

Health Bite: Stop DOING and start LIVING

What Your #2 Is Saying About You

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

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

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

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

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

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

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

 Chronic loose stools may be a result of :

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

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

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

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

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

Health Bite—Live, Laugh, Poop

4-D

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

A DECISION

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

 DEDICATION

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

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

DISCIPLINE

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

DELIVERY

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

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

Who Gives A Hug?

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

PERSONAL TOUCH

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

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

STAY AWAY

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

SELF-CARE

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

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

Fall Equinox

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

 CELEBRATING THE EQUINOX

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

WHAT HAPPENED NEXT

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

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

SHARING

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

Health Bite: Give silent space for others to grieve.

Silent Words

An indulgence while on vacation!

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

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

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

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

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

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

Health Bite: Lead by example

A Little Movement

Nine months ago, many of us embarked on new health and wellness goals.  How are you doing with yours?  Did you at least make it to March, or did the momentum extinguish about mid-February?  Insert laughter here….No need to beat yourself up, it happens.  It’s not easy staying motivated. The New Year brings excitement and the awareness of something new. Gym memberships increase, exercise equipment is purchased, new routines are developed for the betterment of health and wellness. Then, something goes wrong about between weeks 6-8.  Suddenly, there seems to be less time available to get to the gym; we find excuses to choose foods that don’t work, it’s cold, it’s dark, the long list of excuses grow.  Life moves along until one day, we realize we are off our New Year’s plan. We lost motivation, our mojo. Dang it! Not again!

Is just eating better enough? Well, you decide. Movement like exercise release endorphins that promote health and immune support. Movement is also an important part of finding balance in life.  Over the past few decades, our society has become more sedentary. There are more office jobs with people working at their computers not only at work but also at home. Our children are glued to devices that keep their minds stimulated but not their bodies. I remember thinking about my own job as one that kept me moving, but it wasn’t until I tracked my steps that I realized I didn’t even reach 4,000 steps in a day. Most of us just don’t move enough unless we plan for it. As a result, obesity, high blood pressure, and heart disease has increased, and continues to rise.

Incorporating exercise into a routine can be difficult and frustrating, especially in an already busy schedule. The tendency to listen to those negative thoughts in our head can seem pretty loud. So loud, in fact, that it can paralyze a person in thinking that giving up or not starting is the best solution. At least there won’t be the disappointment of not achieving the goal, right? Utilizing both dietary and exercise commitments is key for optimal health. There’s a saying that says no one will ever out exercise a poor diet.  While that’s true, we also need body movement for other reasons.

Through movement, our lymph and blood system are activated.  The circulatory system is the highway through which our body receives nutrients and is a means of eliminating toxins. When we sit for too long, the blood and lymph become stagnant. That doesn’t paint a pretty picture, now does it? Movement helps our digestive system as well. It’s a subject that doesn’t get talked about as much as it should. A bowel movement comes from movement. Think about it.  Constipation is a dry colon and digestive system. It can also be due to a lack of fibrous foods or heavy meat consumption. Animal protein slows down the digestive system like a parachute, while fibrous foods like vegetables, legumes, fruits are like free falling. Movement works our intestines and moves waste through to the very end. Ultimately, the goal is to consume the food, extract the nutrients, and eliminate waste as soon as possible. As a dental hygienist, we teach people to clean in between their teeth.  Some dental professionals have even compared not cleaning in between the teeth to leaving food in a garage disposal while it rots away. That’s about the same idea that goes on in the colon when food is not eliminated in a timely manner. Yuck!

The type of exercise depends uniquely to the person. Again, wellness and health are not one size fits all. One of the things I do is help people figure out what exercise will best serve their body and mind type. In Ayurveda, exercises are paired with dosha systems. While some people feel better at running or performing vigorous exercises, others enjoy yoga. If a person is constantly going full speed ahead throughout their day, a strenuous exercise will only make the body/mind more revved up, while taking a walk outside in nature would be a better choice as it will allow that person to be more grounded with earth and in a sense, “stop and smell the roses.”

I get it…we are busy people with many commitments. Trying to incorporate exercise into an already packed schedule seems impossible. Sometimes being creative is essential. So here are a few ideas to consider to get movement into your day or week. 

• Park farther away from the door to a store.

• Turn on your favorite jams and dance while cleaning house.

• Stretch and practice balance while brushing your teeth.

• Run up the stairs.

• Take the stairs instead of the elevator.

• Walk with high knees when working around the house.

• Lift canned vegetables while cooking in sets of three each.

• Play an interactive game with your children.

• Instead of watching your children ride their bikes, join them.

• Develop a weekly movement challenge with your family.

• Work outside in the yard.

• Push mow the grass.

We are in month nine of our calendar year. It won’t be long before the weather changes, and it will be more difficult to enjoy outside activities and fresh garden foods. Those cold, dark winter days allow us to sit more and consume more comforting, warming foods. Why not start again with those health goals? Don’t wait until January 1st to live your best life. Start small by just making a few changes then add more goodness incrementally. It’s not too late to start.  Remember a goal without a plan is just a wish. If you need help getting started, let me know. I’d be happy to help!

 Health Bite: Small movements make big impacts

Mothering

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

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

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

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

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

Health Bite:  Be present today in your own life

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.