Author Archive for Ruthie Guten

Statins & Diabetes

March 30, 2020

Link Between Statins and Diabetes

Long-term use of statins has been linked to the development of diabetes mellitus (DM) which increases CVD risk. Areas covered: We discussed the reported incidence of DM in statin users, various possible mechanisms responsible for the development of DM and the clinical implications of this association on CVD risk. Relevant supporting literature was identified using MEDLINE/EMBASE search. Expert opinion: Data from available RCTs and observational studies suggest a 10-45% higher risk of new-onset DM with statin use compared to nonusers. Several cellular, molecular, and genetic mechanisms, and lifestyle changes have been studied and discussed as potential underlying mechanisms responsible for this elevated DM risk with statin therapy. The mode of the diabetogenic action of statins is still unclear and an interplay of pancreatic and peripheral effects in the pathogenesis of DM is a possibility.

– Statins and the potential for higher diabetes mellitus risk

On July 30, 2015 I posted an embedded video from MSNBC (MSNBC reports: Link Between Statins and Diabetes – http://www.msnbc.msn.com/id/32545640). The article & video have since been deleted from their website. One must ask: WHY?

Water – Its Blessings and Healing

March 30, 2020

Water – Its Blessings and Healing

This article was first published on May 28, 2015. I am re-publishing with the intention of reviewing fundamentals of staying healthy during these stressful times.

Why is water so important?

Many of us are aware of the importance of drinking enough water. Getting our daily dose of water helps our organs perform their functions, keeps our skin clear and hydrated, and allows physical action in our bodies to flow smoothly. Even with this knowledge, it can still be challenging to drink all the water our bodies thirst for daily. Drinking plenty of water is critical. Those who are not drinking enough may experience poor digestion, sluggish thinking, skin breakouts, headaches, bad breath and general fatigue.

To start your day right, set a large glass of water by your bed each night and drink it when you wake up. Drinking water first thing in the morning pulls out toxins from the previous day and freshens your system for the day ahead. Keep a bottle of water accessible throughout the day, whether you are on the go or at a desk. Having a bottle of water close by will remind you to take a sip when thirsty. The first sip will usually let you know how much more water you need. A sip or two may be enough, or you may need a big glass. If you drink most of your daily water before early evening, you most likely will not be thirsty before bed. This is good, because drinking before bed and then waking to use the bathroom disturbs your peaceful night’s sleep.

Also, drinking tea or juice and eating raw fruits and vegetables, in addition to your daily water intake, contributes to the hydration process. When you are heading out for the day, automatically reach for your bottle of water. (To protect our environment, please consider using refillable water bottles).

How do you know if you are drinking enough water?

The color of our urine has been used as a tool for diagnosis since ancient times. Experienced health professionals can tell a lot about what’s happening in the human body by the color, density, and smell of the urine. I believe that physical observation is the first step towards understanding the health of our body systems. Education is empowerment. By understanding what’s happening in our body we can better partner with our health care practitioner to properly diagnose any illness.

Urine Color can be affected by what you eat, medicines you take, laxatives, what you drink, and any other injected or ingested substance. This information* is presented only as a guideline and is not intended to replace medical advice.

urine-color

  • No Color (Transparent) – You may be drinking too much water and may wish to cut back.
  • Pale Straw Color – Normal, healthy, well-hydrated
  • Transparent Yellow – Normal
  • Dark Yellow – Normal, but drink some water soon
  • Amber or Honey – Your body needs water. Drink some water now. It’s not getting enough.
  • Syrup or Brown Ale – This color may indicate liver disease or severe dehydration. Drink water and consult with your doctor.
  • Pink to Reddish – Have you eaten beets or blueberries lately? If not, you may have blood in your urine. It could be NOTHING or it could be a sign of a serious medical condition, such as: kidney disease, tumors, urinary tract infection,prostate problem, or something else. PLEASE CONTACT YOUR DOCTOR.
  • Orange – You may not be drinking enough water, have eaten something with a food dye, or you could have a liver or bile duct condition. PLEASE CONTACT YOUR DOCTOR.
  • Blue or Green – It’s probably something you ate that had a certain food dye. It could also be caused by certain rare genetic diseases or bacteria. PLEASE SEE YOUR DOCTOR IF IT PERSISTS.
  • Foaming or Fizzing – If this occurs occasionally, it’s probably harmless. But it COULD indicate excess protein in your urine. If you are seeing this often, please consult with your doctor.

Remember that you can see a lot from your urine but it does not replace the information you can get from a urinalysis. Get regular checkups. Blood in the urine is often invisible to the naked eye and elevated glucose levels in your urine may indicate diabetes.

But wait, there’s more….

As a Civil Engineer, I am cognizant of the expected population growth that will precipitate an increased demand for drinking water in the next 20 years. I am also very appreciative of the work that has been done to bring water to the population centers by the workers who actually built the water treatment and distribution systems that allow us to have potable water at our fingertips.

In one of his technical papers, Dr. Daniel A. Okun, Professor of Environmental Engineering, Emeritus at the Univ. of North Carolina in Chapel Hill, provided a brief history of how water was first brought to our cities.

“The introduction of piped water to cities in the mid-19th century led to the spread of cholera and typhoid in the United States and the other industrialized countries. Filtration and then chlorination around the turn of the century virtually eliminated waterborne enteric disease in the industrialized world. The development of synthetic organic chemicals following World War II and the recognition that chlorine, which is so important for disinfection, reacts with natural and other organic precursors in the water, producing carcinogenic byproducts, shifted the major emphasis in water quality in the industrial world away from infectious disease to a concern for control of trace chemical contaminants. The recent emergence of waterborne giardiasis and cryptosporidiosis is shifting emphasis back to a concern for the control of enteric infectious disease. Particularly troublesome is that water meeting current microbiological standards has been demonstrated to be responsible for diarrheal disease. The principal conclusion to be drawn from these changes is the affirmation of the original principles for the protection of drinking water quality, that water intended for potable purposes should be drawn from the highest quality sources available, that the sources should be protected, and that the treatment must be appropriate and reliable.”

Having said that, we have to bless the people who have built, operate and maintain our water treatment systems. We must also be aware of the damage that is done to the water crystals by the harsh chemicals and the actual transportation of the water through the pipes. That is why I’m so excited when I see the research of Dr. Masaru Emoto. He has proven, through research and technology, that music can actually correct distorted frequencies within water molecules.

For centuries, we have turned to classical music for relaxation and healing. In his book, Water Crystal Healing – Music and Images To Restore Your Well-Being, internationally acclaimed water researcher Dr. Masaru Emoto, presents an incredible collection of music and water-crystal photographs that have been found (through his research) to benefit those who suffer from common physical and emotional imbalances.

During his research, he discovered why certain music and thought patterns have healing benefits. What he found was that the rhythm, tempo, tone and melody of the music can actually correct distorted frequencies within the cells of our body. What is presented in his beautiful book is that the combination of images, words and music concentrates consciousness and provides a unique experience for healing.

As an Engineer, I am fascinated with the research methodology Dr. Emoto utilized. He used micro-cluster water and magnetic resonance analysis technology.

In his various books, the first of which was published in 1999, Dr. Emoto, a doctor of Alternative Medicine, introduced the novel idea that water not only reflects the physical word around it (as when we use a placid lake or pond as a mirror), but it also reflects the consciousness of the being surrounding it.

The experiment he used to discover this included bottles filled with water, that were set under either a positive or a negative influence.  For example, some bottles of water were wrapped with written notes, with the writing facing inside the bottle that said, “thank you.”  This was done in various languages.  No matter what language was used, the water in these bottles, when frozen, created complete crystals that were lovely to behold.  

Water over which a priest prayed, with love and gratitude, created the same type of crystals.  Conversely, unpleasant, incomplete, and malformed crystals were created in water exposed to people saying or writing, “You fool,” or other negative expressions.

By exposing water to a particular word or piece of music, freezing it, and photographing the ice crystals formed, Dr. Emoto has shown that from beautiful words and music, come beautiful crystals, and from mean-spirited, negative words, come malformed and misshapen crystals. What is the significance?  It becomes clear when we remember that the adult human body is approximately 70% water and infant bodies are about 90% water.  We can be hurt emotionally and, as the water can be changed, for the worse physically by negativity. However, we are always closer to beauty when surrounded by positive thoughts, words, intentions and ultimately those vibrations.

Let’s remember to take a moment before we drink to bless the water that gives us life. 

References
Further Reading on Dr. Emoto’s work: http://hado.com/ihm/

*Urine Color for diagnosis: http://health.clevelandclinic.org

Previous posts about water:
Food Focus: Water
Water

Stay Healthy

March 23, 2020

Stay Healthy

I received recommendations from several doctors that I consider mentors and I’d like to share them with you. DISCLAIMER: ALWAYS CONSULT YOUR HEALTH CARE PROVIDER TO MAKE SUCH DECISIONS.

Dr. #1: Fundamentals are first. This means diet, sleep and your faith.

  • 1st suggestion: I would encourage everyone to get high quality protein (ocean fish/free range chicken or turkey or beef). In addition, I would suggest sticking to a diet of 3% or less carbohydrates. Note: if in a few days of this current diet you feel less energy then include veggies in the 6% (or less) range.
  • 2. Exercise. At least get a daily walk 4/7 days/week. Make it a strong walk and consider using hand weights during your walk. Better yet is to get to the gym and do weight training and combine with aerobic exercising. Work to 4/7 or more days/week and start now.
  • 3. Get enough protein powder with your regular diet daily. For the nonvegetarians I would suggest using a whey product that is high in lactoferrin and colostrum. For those of you allergic to dairy choose a good vegetable protein powder.
  • 4. Improve your digestion. If you have gas, bloating, poor bowel movements, nausea, or burning after eating consider adding some form of digestive enzymes. I believe every person over 40 needs digestive enzymes as a daily support to assimilate our food correctly.
  • 5. Have at least two bowel movements/day if you are eating three meals/day. If you are not, make sure you’re getting enough high-quality water (Half body weight in ounces of water/day), enough fiber from vegetables, nuts, and seeds and check both bowel flora and your endocrine system (thyroid, adrenals) for proper function.
  • 6. Remember that the pure water you need per day is just that, pure water. Water in tea/ coffee/soda does not count. Choose your sources of water well and stay away from the tap water.
  • 7. Get enough sleep. For most of us especially 60 & over really need more sleep than less. Considering getting at least 6-8 or more hours of sleep/day. Make sure your bedroom is light tight so your bedroom is dark. Keep your cell phones and electrical devices at least 8-10 feet away from your bed. Change bed linens each week and especially clean your pillow cases weekly in hot water. Vacuum your house and bedroom weekly while using a good air filter in your room, especially bedroom.
  • 8. Faith. Fear and doubt contribute to a depressed immune system. There is a God. This God wants you well and healthy. Now is the time to leave your Brain or Heart area (human side) and practice living from your Spirit area about 1″ below the navel. Cooperate with Him and let Him help you. Relax, He has this. Practice trust and EXERCISE your FAITH.

Dr. #2: Options (We are doing MOST but not ALL of the options below at this time):

  1. Colloidal Silver administered via nebulizer.
  2. Air Filtration
  3. Organic, Raw Manuka Honey
  4. Immune Support Herbs
  5. Black Seed Oil aka Black Cumin Oil
  6. Vitamin and Mineral Suggestions (Vitamin C: 1000 mg of mixed ascorbates or liposomal vitamin C, 2 to 3 times daily with meals; Vitamin A (natural): 25,000 i.u. daily; Vitamin D3 (natural): 2500 to 5000 i.u. daily; Zinc (as citrate or picollinate) 25 mg. daily)
  7. Ozone Capsules
  8. Cell Salts Triad (Ferrum phos. 6X, Kali. mur. 6X, Kali. sulph. 6X) 
  9. Cold Diffusion of Essential Oils
  10. White vinegar: Wipe all doorknobs down with white vinegar on a daily basis to destroy microorganisms.
  11. Avoid shaking hands with anyone.
  12. Andrographis paniculata extract

Dr. #3, Shiva Ayyudarai, who is currently runing for Senate in Massachsetts, sent a letter of recommendation to our President (You can find the source document on his website). I highly reccommend that you follow him on social media.

For Healthy Adults and children, Dr. Shiva: recommends the following:

Children:

  • 1000 IU Vitamin A Palmitate ongoing
  • 2000 IU Vitamin D3 ongoing
  • 250 mg Vitamin C/day
  • Iodine/Iodide – Lugols – 3 drops/day (in drink)

Healthy Adults:

  • 10,000 IU Vitamin A Palmitate ongoing
  • 5,000 IU Vitamin D3 ongoing
  • 1,000 mg Vitamin C/day
  • Iodine/Iodide – Lugols – 6 drops/day (in drink)

Immunocompromised Adults:

  • 400,000 IU Vitamin A Palmitate for 2 days
  • 50,000 IU Vitamin D3 for 2 days
  • 1000 mg Vitamin C/day ongoing
  • Iodine/Iodide – Lugols – 3 drops/day (in drink)

This list was compiled for you NOT AS A RECOMMENDATION to you, but as a list of options that you can discuss with your healthcare practitioner.

Blessings!

Sharing Your Stories – #BeautyStartsWithMe

August 11, 2019

Joyce M.

Best Friend

My journey to knowing my inner beauty initially found me at a metaphysical book store when a Kryon book quite literally jumped off the shelf and into my hands.


I learned that I create my own life, and I’ve done so. Like attracts like. What you think about and give attention to manifests. What you don’t want In your life ignore and it withers and dies.


Love yourself.

Avoid False Readings With One Simple Habit

May 12, 2019

WASH YOUR HANDS

According to an article on everydayhealth.com, there is a surprising cause of blood sugar swings.

Forgetting to wash your hands before checking your blood sugar could result in false readings. If you test after handling food, the sugar residue remaining on your hands could affect the test result by contaminating the blood sample.

Researchers in the Netherlands asked participants in a study group to peel a banana or slice an apple before testing and 88 percent of those that handled the fruit had a blood sugar readings at least 10 percent higher than a reading taken after they washed their hands.

Blood glucose meters are extremely sensitive and the blood sample used is tiny, so any food residue on the finger that is pricked can result in an inaccurate reading.

Inaccurate readings could also result due to lotions or creams. If you can’t get to a sink to wash your hands prior to testing your blood glucose level, wipe away the first drop of blood and use the second drop to increase accuracy of the results.

Rethink Your Drink

May 12, 2019

Rethink Your Drink

Some time ago, I was invited to host a booth at a local Health Fair. At the table, I displayed a variety of drinks, along with the corresponding amount of sugar contained in each drink.

The responses I received were amazing!!!!! It’s your turn now. I challenge you to READ THE LABELS!!!!

booth-pic

Here are the drinks that were displayed:

  • Vitamin D Milk
  • Hersheys Strawberry Flavored Milkshake
  • Donald Duck Orange Juice
  • Dasani Purified Water
  • Minute Maid Lemonade
  • Coca Cola
  • Snapple Peach Tea
  • Gatorade Frost
  • Hershey’s Chocolate Milk (2% reduced fat)
  • rain Fresh H2O

test-yourself

nutritional-data-screenshotI tabulated the following (information obtained from nutrition label on each product):

  • Ingredients
  • No. of servings per container
  • Amount of sugar per serving (grams)
  • Number of carbohydrates per serving
  • Total amount of sugar per container (grams)
  • Total number of carbohydrates per container

INGREDIENTS LISTED:

ingredients-data

Women Marched….What Now?

January 23, 2017

Women Marched….What Now?

This past weekend, we witnessed the Million Woman March on Washington and in other locations worldwide.

Did you march?

If so, did you march to show strength and unity in support for or against an issue?

In my opinion, it is important to the success of a strategy to vote for, fight for, and work for a specific outcome as opposed to fighting against something.

I urge you to become an advocate.

Become an advocate for peace. For love. For community. For health. For families. For children. For _(fill in the blanks)_____________.

I choose to be an advocate every day of my life.

I am an advocate for healthy communities.

Consider taking the following actions:

* Become engaged in the conversation

* Become familiar with what is happening in your community.

* Get involved at the local level.

* Contact your elected officials often.

We create our reality with the words we use and the emotions we feel.

What reality do we want to create for our children?

Empower yourself to speak your truth. But always remember that what you speak has immeasurable power.

It’s easy to tear something and someone down. It’s much more empowering to build something and someone up.

In the midst of movement and chaos, keep stillness inside of you. - Deepak Chopra

 

How Intuitive are You?

December 5, 2016

How Intuitive are You?

antenna2Are you an intuitive person? Have you ever received a phone call from someone that recently came to your mind?

I happen to believe that we all have the ability to communicate with our loved ones by simply sending  our focused thoughts and intention. Thi skill can be practiced. Here’s an example:

Recently I attended a class where I was challenged to pick a person that I do not know well (also in the class) and to run an experiment. We were asked to coordinate via text and to schedule a 5 minute period of time where we would connect with Spirit (via meditation) and then simply focus on each other. We were told to write down our impressions and after the 5 minutes, to call each other and discuss our observations.

My new “friend” and I conducted our experiment and our results were pretty astounding.

Many years ago, I attended a workshop where we practiced “sending and receiving” information to a partner while we were sitting back to back. The results were almost  astounding for me….I kept picking up the images transmitted by another person sitting nearby.

As in everything in life, in order to perfect a skill, we must practice, practice, practice.

I challenge you to pick a partner (anywhere in the world) and to test this experiment.

The results might just surprise you!

Happy Thanksgiving

November 23, 2016

Happy Thanksgiving

Thanksgiving 2016 is unlike any other Thanksgiving so far. We, as a Nation, are growing and changing. The changes that we are witnessing are significant.

As we enter the Holiday Season, many of us a breathing a sigh or relief. We are grateful that the sordid election is over. Don’t get me wrong. I’m not saying that everyone is happy with the results. What I am saying is that we, as a Nation, have grown weary of the nastiness of the politics within the Establishment. We are no longer asleep.

For most of my friends and acquaintances, there was no clear choice. Many of us voted ‘against’ candidates as opposed to ‘for’ a candidate.

Here’s my take on this.

  • We live in the most amazing country in the world.
  • I am grateful for this Nation.
  • I am grateful to the Founding Fathers (& Mothers)
  • I am grateful for the Independent Media, without whom many of us would have been totally unprepared for the election results. The mainstream media failed us. We must demand a return of true journalism: Who? What? When? Where? Why?
  • I recognize that there is a huge division in our Country. I suggest that we recognize that if we want to change the way things are, we must begin the change within ourselves. No finger pointing. We allowed this nastiness to happen.
  • As the light shines and the truth is revealed, all the nasty and ugly things become visible. There are acts of hatred and intolerance occurring in our communities. It’s as if, we have woken up the sleeping rabid animal. Love only wins when we increase love in our lives.
  • What we focus on becomes our reality. If we continue to complain about Hillary or Trump, we are actually activating their energy more. It’s kind of like when a toddler throws a tantrum or a teenager rebels. Oftentimes, it’s because they want attention. Any attention. Negative attention trumps zero attention. Let’s instead vow to become active in the causes in which we believe.
  • Whenever we hear a news story or read an article, we should ask ourselves: What is this they want me to believe & why? Asking “WHY?” is one of the most powerful tools we have. There are a lot of “fake” news available. It is up to us to discern what is true. If we expect FaceBook or any other entity to make this decision for us, we are giving up our power. It is also the same as censorship.
  • A Free Media is imperative for us to retain our Freedom.

Many of these items were discussed by my dear co-host and I on our podcast this past Monday. I invite you to listen to it and would very much appreciate your comments. (Thanks to my dear Joyceeh-Pooh for summarizing the show for us.)

As always, I am grateful for my loved ones. I am grateful for you. And above all, I am grateful to our Creator for the blessings of all that is.

Happy Thanksgiving Day.

 

 

 

Cafecito Break – Post Election Reflections

November 23, 2016

Cafecito Break – Post Election Reflections

Show Hosts: Rosangel Perez &  Ruthie Guten
Summary By: Joyce McLaughlin

SUMMARY: The topic of the show centered on the presidential post-election fallout. The election results highlight a divided nation in which fear and a biased mainstream media have resulted in ethnic divides. Peaceful and destructive demonstrations are ensuing. 

Discussion Highlights:        

  • Mainstream media profligated its own agenda pre- and post-election. They have attempted to skew the public’s perception of the candidates.
  • Women have been portrayed as victims. They are not victims. It is time to put into action what women truly want. Empowering women should not be to the detriment of men or anyone.
  • Having one’s DNA tested can reveal a background within oneself that previously was looked upon prejudicially therefore changing one’s perspective.
  • Care should be given to create your day with positivity to attract a matching frequency. Program yourself for a successful day or at any time a situation should warrant it. Use tools available such as essential oils.
  • Demonstrating and protesting are often a means to seek sympathy from the public; however, destructive protesting does not gain sympathy and can thus be counterproductive
  • What is the difference between someone saying something terrible and doing something terrible? Expletives and racist comments versus actions in opposition to the expletives. What does that make a person?
  • The hosts pointed out that they are party independent
  • Much of the fighting between parties has been by design and enhances the need for grassroots independent discussions. We all need to look within and soul search our own motives.
  • Shows such as Cafecito Break are important as a means to have independent dialogue. The shows purity and grass roots efforts have resulted in approx. over 250,000 downloads thus far.
  • Questions must be asked of mainstream media broadcasts: who, what, where, when and why. Why is it broadcast and who is funding it?
  • A strong nation is not strong when there are those suffering from a lack of food. Local level programs should be established and supported.
  • There are ways to be more effective in change. Use discernment. Trust yourself. Know what you are committing to? The President-elect has started website in which to submit ideas for change and what you wish to support as important for the new administration. Also, the Speaker of the House has a phone number (202-225-0600) to call and give your opinions on items such as Obamacare or to leave a comment.
  • The hosts discussed the Standing Rock pipeline demonstrators and the lack of accurate media coverage or media coverage in general. Check with the Indigenous Environmental Network for updates. There are ways to contribute and to assist the needs of the protestors.
  • The show is working on inviting some local elected officials to ask questions as to how they are supporting the community and how we can help them in that effort.

www.cafecitobreak.org

Delete. Delete. Delete

August 17, 2015
Happy Just Because

Delete. Delete. Delete.

As I posted a beautiful poem at BeautyStartsWithMe.com, I wondered at it’s wisdom. (Read the poem here).

In fact, the advice is precisely what I needed to read today.

You see, I’ve been deleting toxic people from my life. One of my mottos has always been to delete that which is unhealthy for me or my children, no matter what.

I have learned the difference between genetic ‘family’ and true family. As I consciously surround myself with joy and walk away from baseless hatred, judgment, greed, and drama, I affirm that blood is NOT thicker than water. Friendship endures when all involved feel safe to honestly discuss issues of importance to each other. Friends don’t always agree with each other. Friends don’t hide things from each other. Friends DO always have each other’s best interest at heart.

So how do I love freely without subjecting myself to hurtful situations? I choose to love those I have deleted from my life from a safe distance. To me, that means to send them joy, light, peace, and health even while knowing that they will never be a part of my life again.

To love with reckless abandon MUST begin with self-love. I love myself enough to walk away from those that hate me, for they don’t really KNOW me.

I love myself enough to speak my truth.

I love myself enough to surround myself with joy.

I acknowledge that life is so much happier and stress free when I’m not surrounded by toxic people or the associated social expectations.

So, I leave you with this thought:

Love YOURSELF first. Always love unconditionally. By knowing that I love unconditionally, even when those I have loved turn their backs on me, I easily achieve a state of calm and grace. I create my family by surrounding myself with those who are honest and loving and authentic. The rest of them, I call distant cousins.

Sometimes, it’s the “…or not” in the following excerpt from Maya Christobel‘s poem, Whole-Heart that stands out. 

“The most profound truth about love

is that the healing

is not in being loved at all,

but in the loving.

Holding that dynamic expression of God

in my entire body and soul

and sharing it…

no strings…

no expectations…

just the sheer joy in savoring

the expression itself…

grateful for every microsecond

my love is

accepted,

seen,

and relished…

or not.

 

 

What’s In My Pocket – July 30, 2015

July 31, 2015

What’s In My Pocket – July 30, 2015

Last month’s feature of What’s In My Pocket was extremely well received. Thank You!!! Here’s this month’s feature:
Avoid False Blood Glucose Readings
If you’ve ever tested your blood sugar after handling food or after you have applied cream or lotion, you may be obtaining inaccurate blood sugar results. Research participants in a research study in the Netherlands had surprising results. Read more… 

Prescription Sleeping Pills Linked to Alzheimer’s Risk
A case-control study was conducted to determine if longer-term use of benzodiazepines could be linked to increased risk of Alzheimer’s disease was conducted by researchers from the University of Bordeaux and other research centers in France and Canada. Benzodiazepines, which are a group of drugs used mainly to treat anxiety and insomnia, are generally only used for short periods  (usually no more than four weeks).

According to an analysis on PubMed Health; “This case control study has suggested that long-term use of benzodiazepines (over six months) may be linked with an increased risk of Alzheimer’s disease in older people. These findings are reported to be similar to other previous studies, but add weight to these by showing that risk increases with increasing length of exposure to the drugs, and with those benzodiazepines that remain in the body for longer.” The study was published in the peer-reviewed British Medical Journal on an open access basis, so it is free to read online.

Kitchen Tip: Wood Cutting Boards 
Make sure your wood cutting board lasts forever with these helpful tips:
  1. Keep it oiled – rub the cutting board with mineral oil about once a month.
  2. If you don’t like scratches on it, sand them out with 220-grit sandpaper. Gently follow the grain.
  3. Keep it dry between use. Don’t soak it in the sink. Dry it well after cleaning since excess moisture can warp the wood.
  4. Elevate it off the counter when in use (either with legs, or a damp paper towel or towel). The moisture that can build up under the board can damage it.
  5. Freshen the surface by sprinkling coarse sand on it and rubbing it with a lemon.

The Link Between Hypertension and Plastic Food Storage Containers – Scientists from New York University (NYU) Langone Medical Center have found the chemicals used in plastics which were supposed to be safe alternatives for DEHP (di-2-ethylhexylphlatate ) have been found to cause similar effects.

The compounds in question – di-isononyl phthalate (DINP) and di-isodecyl phthalate (DIDP) – have now also been linked to small rises in blood pressure.

Two separate studies were published in the journals Hypertension and The Journal of Clinical Endocrinology and Metabolism. According to an article published in The Guardian, “In the Hypertension study, for every 10-fold increase in the amount of phthalates consumed, there was a 1.1 millimeters of mercury (mmHg) increase in blood pressure….In the other study, one in three adolescents with the highest DINP levels had the highest insulin resistance, while for those with the lowest concentrations of the chemicals, only one in four had insulin resistance.”

Storing food in plastic is risky. It can lead to hypertension, heart problems, insulin resistance, diabetes, metabolic disorders, etc…  (I’m famous for using mason jars).

If you still wish to store food in plastic food storage containers, here are some tips:

  1. Wait until the food is cool before filling the container or covering it in plastic wrap.
  2. Never heat food in plastic containers or wrapped in plastic wrap.
  3. Don’t wash plastic food storage containers in the dishwasher (plasticizers can leak out).
  4. Avoid plastic food storage containers with the numbers 3, 6, or 7 on the recycle emblem.

Coconut Oil Touted As Alzheimer’s Remedy

July 30, 2015

Coconut Oil Touted as Alzheimer’s Remedy

From www.cbnnews.com: “Researchers say the ketones found in coconut oil have slowed the progression of Alzheimer’s disease in some people and may actually prevent it.”

The Best Thing We Can Do For Our Health

July 30, 2015

The Best Thing We Can Do For Our Health

23 and 1/2 hours: What is the single best thing we can do for our health?

Basal Cell Carcinoma Patient’s Experience

July 30, 2015

Curaderm and Basal Cell Carcinoma

Video: Addicted To Flavors – Here’s How It’s Done

July 30, 2015

Video: Addicted To Flavors – Here’s How It’s Done

flavorists

If I Were A Flower

July 17, 2015
Sunflower

If I Were A Flower

My Morning Reflection:

“Sunflower”

If I were a flower.. 
I would be a sunflower. 
To always follow the sun, 
Turn my back to darkness, 
Stand proud, tall and straight 
Even with my head full of seeds.

Author: Pam Stewart

Gratitude Heralds In Abundance

July 17, 2015
Ruthie & Dennis Enjoying Abundance

Gratitude Heralds In Abundance

Here’s a wonderful Morning Song that I learned from P’Taah at a retreat in Key West that I attended with my partner in spiritual retreats and many adventures, Joyceeh-Pooh:

From the God/Goddess of my being I give forth the thanks.
For the love that I am,
for the love in my life and the love that surrounds me, thank you.
Thank you for the miracle of life that I am and
thank you for the miracle of life I see reflected all about me.
Thank you for the gift of life that I am.
Thank you for this perfect body, my health and well-being, thank you.
Thank you for the abundance that I am and
thank you for the abundance I see reflected all about me.
Thank you for the riches and the richness of my life and
thank you for the river of money which flows to me and through me, thank you.
Thank you for the excitement and adventure of the millions of wondrous possibilities
and wondrous probabilities, thank you.
Thank you for the wonderment and thank you for the joy.
Thank you for the beauty and harmony.
Thank you for the peace and tranquility.
Thank you for the laughter and thank you for the play.
And thank you for the privilege of serving and sharing the gift that I am.
Thank you! Thank you! Thank you!

“And all of those things that you have given thanks for do exist in your life. Love is the truth of you and there is not a lot of lack here. Your body is a miracle and is absolutely perfect. You are abundance. How could it be any other way? And all about you in your exterior reality you are surrounded by love, by abundance, by the miracle of life. And you do know about the possible and probable realities — wondrous and limitless. You do know about peace and tranquility, about love and joy, and laughter and play. And even if you cannot really grasp it in this Now, you truly are a gift.

Sing this song to your universe each day as you go forth to bathe your body. As you stand beneath the delicious flow of water, your beautiful body is warm and relaxed, the water is crystalline in property and grandly magnifying. And as you sing forth the words, the sound embraced by the feeling in the Is-ness, in the Now of being in total abundance, you are in that reality. And as you go forth in your day, you carry with you the resonance, the energy that knows no lack.”

– P’taah

The Relaxing Bath

July 13, 2015
Take A Relaxing Bath

The Relaxing Bath

A relaxing bath can soothe a weary soul. It refreshes the body, renews the spirit and clears the mind. When taken at the end of a hectic day, a bath can be the key to sleeping like a baby. When taken at the start of the day, it can provide the extra breathing space needed prior to a busy workday or traffic filled commute.

Tips For A Soothing, Relaxing Bath

    1. Wash your body BEFORE sinking into your luxuriating bath. This hint comes to us from the Japanese, who clean themselves before getting into a tub of water (clean first, then stimulate and restore).
    2. Start filling the tub with water that is just a little warmer than your hand (not too hot), as this will provide the most soothing temperature for your nervous system (approximately 98 degrees Fahrenheit). As the tub fills, add approximately 10 drops of essential oil, a capful of an aromatic bath oil, or herbs tied in a little cloth bag or a metal tea cage. (Essential oils should be added when the tub is almost full to prevent quick evaporation).

Essential Oils To Consider For A Relaxing Bath

  • Lavender* (10 drops)
  • Lavender (6 drops) and Geranium (4 drops)
  • Chamomile (7 drops) and basil (3 drops)
  • Sandalwood (7 drops) and marjoram (3 drops)

*This wonder oil is a super relaxer that can be used alone, or in combination with other essential oils.

Using Herbs In A Relaxing Bath

  • Add dry herbs to your bath water by placing them in a little cloth bag (tied) or a metal tea cage.
  • Add strong tea to your bath water (half cup of herb to 2 cups of boiling water).
  • Combine Linden tea leaves with Sage leaves for a relaxing combination.
  • Rose leaves and/or petals combined with chamomile offer a soft and delicate aroma for your relaxation pleasure.
  • Adding a strong solution of chamomile tea to the bath water is an excellent option.
  1. Wrap your hair in a towel or place in a shower cap and get into the tub. Stretch out in the water, so that you cover as much of your body as is comfortably possible. Take slow deep breaths and inhale the aroma of the essential oils. Allow yourself to relax as you melt into the water. Close your eyes and float in a sea of calm for approximately ten minutes.
  2. When you are ready to get out of the tub, slowly rise out of the water while remaining calm and feeling centered.
  3. Wrap yourself in a big, soft, luxurious towel. Do not scrub yourself dry.
  4. While your skin is still a little bit moist, add a few drops of essential oils to your palms and massage gently into your skin.
  5. If you are bathing before going out, wait at least 15 minutes before getting dressed. If you are getting ready for bed, put on a natural fiber robe or easy fitting clothing.

Certain herbs and oils should not be used during pregnancy or if there are other medical conditions present. Please consult with your health care provider to review the safety of all essential oils and herbs prior to use.

Sources:

  • The Illustrated Encyclopedia of Essential Oils, by Julia Lawless, 1995, Element Books, London
  • Scentual Touch, by Judith Jackson, 1986, Henry Holt & Company, N.Y

Shall We Dance?

July 13, 2015
Shall we dance?

Shake What Ya’ Mama Gave You

Last year, I responded to a challenge from from my Cafecito Break Monday Morning Co-Host, Rosangel Perez. She challenged me to create a daily video for the Gratitude Movement on FB called “29 Days of Gratitude – Love Lives Here”. Although I was unable to complete the challenge for the entire 29 days, I learned a lot of valuable lessons. (Expect more video footage once I figure out how to streamline the production process).

Here is the YouTube video followed by the script:

 

Script:

Today’s Love recommendation is to get up & dance!!!!

So why should we dance?

According to an article in psychology today, “Studies have shown that dance, in particular, can decrease anxiety and boost mood more than other physical outlets. Here’s how they studied it:

Researchers assigned patients with anxiety disorders to spend time in one of four settings:
• a modern-dance class
• an exercise class
• a music class
• a math class.

Only the dance class significantly reduced anxiety.

So how does dance & movement help us make physical & emotional changes?

Dance/movement therapy pioneer, Marian Chace, discovered back in the 1940s that her patients suffering from post-traumatic stress disorder were able to use dance therapy as a form of communication that assisted in the decrease of tension held in the body and minimized isolation. According to the American Dance Therapy Association, Dance/movement therapy, is based on the core belief that there is a fundamental interconnection between mind and body and what happens to the body can effectively influence the mind and vice versa.

So now, lets discuss Why we should get up & dance:

According to the Dance Teachers.Org, the ten reasons to dance are:

• It keeps the body and brain active, & vital
• It improves strength and flexibility, which helps keeps muscles and joints healthy
• it can help you meet new people and make friends with people who have similar interests
• It helps you learn about your body, & improves your posture and balance
• It can help to reduce stress levels
• It can offer insight into other cultures
• It can lead to new career opportunities, or help build communications skills • It can help increase your self esteem and confidence as you master new dance skills
• It offers a creative outlet by providing a safe environment to express individual personalities
• It is a fun way open up new possibilities, keep healthy and enjoy yourself

So we’ve talked about why we SHOULD dance and how it affects us, now let’s explore WHY we actually dance. About.com asked readers the following question:

Why do you dance? Does dancing help you express your creativity? Do you feel empowered when dancing? Tell us why you dance. Share your reason for dancing with others.

Here are a few responses that were posted:

“I love to dance because its the only way where i can express my self~ and i can feel truly happy from bottom my heart” -About.com Guest JoMit

“I dance because that is how i can be myself, express myself and my emotions. It is like letting your soul out.” – About.com Guest Lily

So now it’s your turn: Fill in the blanks:

I dance because _______________________________.

References & Sources
http://www.psychologytoday.com/blog/meaning-in-motion/201305/why-should-we-dance
Wikipedia Commons
http://www.dance-teachers.org/dance-styles/the-benefits-of-dance.aspx
http://dance.about.com/u/ua/danceandyourhealth/Why-Do-You-Dance-Reasons-Why-You-Dance.htm
Music: http://www.bensound.com

Food Focus: Blue Corn

July 12, 2015
Blue Maize

Hopi Blue CornFood Focus: Blue Corn

I’ve been intrigued by the nutrition value of blue corn since Dr. Roby Mitchell first introduced me to his BALi Eating Plan several years ago.

Blue corn is also known as Hopi maize, It is grown in Mexico and U.S., particularly in  Arizona and New Mexico and has advantages over white or sweet corn. About the Hopi blue corn:

  • It’s a unique, indigenous breed.
  • It grows only to be about 6-inches long.
  • It provides about 30% more nutrients than average corn eaten by Americans.
  • It contains 20 percent more protein.
  • It has a lower glycemic index than white corn.
  • It is a more complete protein source.
  • It tastes sweeter.
  • Blue Corn is not GMO.

 

“On many levels, corn is incredibly important to Hopi culture—but it’s importance stems not from its genetic prevalence in everything, but in its spiritual significance, and in the totally organic way in which it is grown, harvested, and eaten.” – Lucas Ropek, SEED: The Untold Story

About the Hopi:

  • They still farm.
  • They still live in small, tight-knit communities.
  • They still carry on the traditions and rituals that their ancestors have carried on for hundreds of years.
  • The Hopi have developed their systems of agriculture.
  • They have preserved their community for the past millennium.
  • The “blue” Hopi corn is their staple.

The Hopi tradition includes a belief that they were given a choice between different corn varieties at the beginning of time and they chose the blue corn, because of its small  size (as a symbol of humility). They live a simple life.

For the Hopi, corn is not only a crop, but a metaphor for life. People begin as seeds planted in their mother’s wombs. They then emerge into world, and are blessed by sunlight, air, and the sustaining power of family and community. Because of this, the Hopi see corn and people as going through the same basic process of transformation, from birth till death: they begin as seeds, are cultivated, grow, develop, mature, then die and return to the soil—entering back into the cosmos in a different form. Death is not the end of existence, but simply another transformation. These beliefs manifest themselves further in the Hopi rites-of-passage rituals that very young children go through. Hopi children are led from the house on the 20th day of their life and are given an ear of corn, as the sun rises in the East. To the Hopi, planting corn is considered to be a religious activity. The Hopi say “Um Hapi Qaa’oniwti,” which means “people are corn.”

– Lucas Ropek, SEED: The Untold Story

“Maize subjected to the nixtamalization process has several benefits over unprocessed grain: it is more easily ground; its nutritional value is increased; flavor and aroma are improved; and mycotoxins are reduced.”

–https://en.wikipedia.org/wiki/Nixtamalization

Preparation:

Unprocessed maize is deficient in free niacin. When the Maize is cooked with lime, it releases the niacin. A technique called nixtamalization is used to prepare the corn using a trace of lime. This is an ancient way of balancing and enhancing corn products. This technique has been used since early Mesoamerican history to process the blue maize to make it release free niacin. Populations that depend on untreated maize as a staple food risk malnourishment, and its people are more likely to develop deficiency diseases.

Eaten alone, Maize is also deficient in essential amino acids. When combined with beans, the meal provide the amino acids required to balance the diet for protein.

“Very simply, we subsidize high-fructose corn syrup in this country, but not carrots. While the surgeon general is raising alarms over the epidemic of obesity, the president is signing farm bills designed to keep the river of cheap corn flowing, guaranteeing that the cheapest calories in the supermarket will continue to be the unhealthiest.”
― Michael Pollan, The Omnivore’s Dilemma: A Natural History of Four Meals

Nixtalamalization:

  • The word, nixtamalization comes from the Nahuati words: nextli (ashes) and tamalli (maize dough)
  • The maize is cooked in water with slaked lime (Calcium Hydroxide) to loosen the hard endosperm that protects the corn kernel.
  • By adding just a small amount of lime (calcium hydroxide) to water, the pH changes to more alkaline, which shifts the availability of certain nutrients in the maize.
  • To make Calcium Hydroxide, simply add Cal (ground limestone aka calcium oxide) to water.

Ingredients & Process:

  • 1 kg (2.2 lb. dry corn – check to make sure it’s free of all foreign objects)
  • 1 cup water
  • 1 Tablespoon Cal
  • Add corn to a pot of warm water.
  • In a mixing bowl, prepare the Calcium Hydroxide (add the Cal to the cup of water).
  • Add the Calcium Hydroxide to the pot.
  • Bring to a boil.
  • Boil for 5 minutes.
  • Remove from heat.
  • Allow the pot of boiled corn to sit overnight.
  • The next day, drain the corn and rinse it under running water.
  • Rub the corn in your hands to remove the skin.
  • Grind the corn in an electric grinder (molino) to make the masa.
  • The masa needs to be kneaded until smooth.
  • You can use the masa to make tortillas or to make tamales, or other tasty recipes. A tortilla press is helpful to make the tortillas.

This process helps to develop the protein in the corn, makes it more nutritious and digestible.

.Nutrition Data for Blue Cornmeal:

Native American Legends

Blue Corn Maiden and the coming of Winter

A Hopi Legend

Blue Corn Maiden was the prettiest of the corn maiden sisters. The Pueblo People loved her very much, and loved the delicious blue corn that she gave them all year long. Not only was Blue Corn Maiden beautiful, but she also had a kind and gentle spirit. She brought peace and happiness to the People of the Pueblos.

One cold winter day, Blue Corn Maiden went out to gather firewood. This was something she would not normally do. While she was out of her adobe house, she saw Winter Katsina. Winter Katsina is the spirit who brings the winter to the earth. He wore his blue and-white mask and blew cold wind with his breath. But when Winter Katsina saw Blue Corn Maiden, he loved her at once.

He invited her to come to his house, and she had to go with him. Inside his house, he blocked the windows with ice and the doorway with snow and made Blue Corn Maiden his prisoner. Although Winter Katsina was very kind to Blue Corn Maiden and loved her very much, she was sad living with him. She wanted to go back to her own house and make the blue corn grow for the People of the Pueblos.

Winter Katsina went out one day to do his duties, and blow cold wind upon the earth and scatter snow over the mesas and valleys. While he was gone, Blue Corn Maiden pushed the snow away from the doorway, and went out of the house to look for the plants and foods she loved to find in summer. Under all the ice and snow, all she found was four blades of yucca.

She took the yucca back to Winter Katsina’s house and started a fire. Winter Katsina would not allow her to start a fire when he was in the house.

When the fire was started, the snow in the doorway fell away and in walked Summer Katsina. Summer Katsina carried in one hand fresh corn and in the other many blades of yucca. He came toward his friend Blue Corn Maiden.

Just then, Winter Katsina stormed through the doorway followed by a roar of winter wind. Winter Katsina carried an icicle in his right hand, which he held like a flint knife, and a ball of ice in his left hand, which he wielded like a hand-ax. It looked like Winter Katsina intended to fight with Summer Katsina.

As Winter Katsina blew a blast of cold air, Summer Katsina blew a warm breeze. When Winter Katsina raised his icicle-knife, Summer Katsina raised his bundle of yucca leaves, and they caught fire. The fire melted the icicle.

Winter Katsina saw that he needed to make peace with Summer Katsina, not war. The two sat and talked.

They agreed that Blue Corn Maiden would live among the People of the Pueblos and give them her blue corn for half of the year, in the time of Summer Katsina. The other half of the year, Blue Corn Maiden would live with Winter Katsina and the People would have no corn.

Blue Corn Maiden went away with Summer Katsina, and he was kind to her. She became the sign of springtime, eagerly awaited by the People.

Sometimes, when spring has come already, Winter Katsina will blow cold wind suddenly, or scatter snow when it is not the snow time. He does this just to show how displeased he is to have to give up Blue Corn Maiden for half of the year.

Quoted From: http://www.firstpeople.us/FP-Html-Legends/Blue_Corn_Maiden_And_The_Coming_Of_Winter-Hopi.html

References:

  • https://en.wikipedia.org/wiki/Blue_corn
  • http://www.firstpeople.us/FP-Html-Legends/Blue_Corn_Maiden_And_The_Coming_Of_Winter-Hopi.html
  • http://www.azcentral.com/news/native-americans/?content=hopi-corn
  • https://ceseedproduction.wordpress.com/2013/12/28/the-story-of-the-hopi-part-one/
  • http://drlwilson.com/Articles/BLUE%20CORN%20CHIPS.htm
  • https://www.youtube.com/watch?v=pcan7L4azWc
  • https://en.wikipedia.org/wiki/Nixtamalization

Recipe: Blue Corn Tortillas

July 12, 2015
Homemade Organic Blue Corn Tortillas

Recipe: Blue Corn Tortillas

This is a simple way that I have found to make a quick version of a healthy corn tortilla. Yes, I looked for a good recipe online, then modified it.

Here are the ingredients listed in the original recipe (image linked to recipe page):

hopi-blue-corn-tortillas

My Hubby and I are following the BALi Food Plan (congratulations, Dr. Roby Mitchell, for its recent patent) and want to avoid any refined flours. I’m also not interested in experimenting with the taste of nutmeg on my corn tortilla while the Mexican-Style frittata is already being prepared. Here’s my modified ingredient list:

  • 3/4 cup Organic Blue Cornmeal
  • 3/4 cup water, boiling
  • Himalayan Sea Salt (to taste)
  • Homemade Pepper Blend (to taste)
  • Coconut oil (to grease the skillet and my hands)

Here’s what I did:

  1. Added cornmeal to mixing bowl
  2. With a wooden spoon, I mixed in the boiling water. I measured out 3/4 cup of boiling water, but only added as much water as I needed to obtain the consistency that I wanted. I switched over to a spatula as it became quick sticky.
  3. Once the mixture cooled (around 3-4 minutes), I rolled out 2″ and 3″ balls patties (I was experimenting to see what size we would like best) and placed each patty on the hot, greased skillet. As the bottom browned, I flipped it over and started to gently flatten them with a spatula, and continued this process until they were flat enough for our liking.
  4. I sprinkled the tortillas with the sea salt and the pepper blend while they were cooking.
  5. The entire process took only a few minutes and they were great!

The Veil of Abuse and The White Elephant In The Room

July 10, 2015
Veiled Abuse

The Veil of Abuse and The White Elephant In The Room

Several months ago, I was caught in the midst of a terrible family dynamic. At the time, I quickly realized that the dynamics were not about personality conflicts or disagreements between those involved. I quickly saw through the veil of emotional outrage and public displays of intolerance and knew that it was a clash between the old energy and the new energy; Specifically, it was a clash between the Male and the Female roles and how the cultural baggage we carry can unleash a rampage of pain via the rage and anger of those that feel entitled.

I see this same scene being played out on the world stage. However, it is hidden deep within the layers of many, many veils.

Racism – What is racism? It is pure and abject intolerance and hatred towards a specific race or people. How many of us have ever truly explored our prejudices? Do we cross the street whenever we see a person that looks a certain way? What are our fears? When did we first witness an act of racism? How did we feel? Why? Until we become aware of our own feelings and actions, we cannot possibly heal this part of our being.

Anti-Semitism – What do you believe about the Jewish People? Have you ever made a remark or joke about Jews? Many people do not realize that the word Semite defines both Arabs and Jews. The actual meaning of the word “Semite” is:

“…a member of any of various ancient and modern peoples originating in southwestern Asia, including the Akkadians, Canaanites, Phoenicians, Hebrews, and Arabs. A member of any of the peoples descended from Shem, the eldest son of Noah.”

Is it rational that there is so much hatred for a group of people that comprise only 0.17% of the total world population? What does that even have to do with you, you ask? Many people believe that the Holocaust happened a long time ago and such a thing could never happen again and some people believe that it never really happened. Could it happen in our own country? Kitty Werthmann lived it. She is a witness to history. Here’s her story. Where do YOU stand on this issue?

Tribal Warfare and “Ethnic Conflict” – How many times do we witness such conflicts around the world? What are the circumstances the appear to ignite such conflicts? Are human beings just violent by nature? Has this occurred since prehistoric time? In search for answers, I turned to an organization named Cultural Survival, an advocacy group for the Indigenous’ Rights. In an article aptly named, Tribal Warfare and Ethnic Conflict, R. Brian Ferguson explains that “in the early archaeological record of many regions, there are no traces of war, even in places where we have good recovery of the skeletons and settlements that would have revealed war if it had occurred. In later archaeological remains, signs of war appear, spread, and over time become much more common.”

He further states:

“Archeological explanations include larger regional populations that increased competition; more anchored living that prevented people from moving away from conflict; social structures such as clans that provided flexible frameworks for splitting into “us” and “them”; the emergence of a distinct political elite with its own interests; trade in goods that provided something to fight over; and ecological reverses such as droughts or large-game extinction. As these factors became more common around the world, so did war.”

As we know, in today’s world of social media and instant headlines, many outside influences infiltrate (and fund) regional conflicts. Now we see groups that have formed to take the lead which are politically structured and not a part of ancient culture or regional culture.Their agenda is full control to have total power over all involved.

It’s not about religion. It’s not about culture. It’s about Power. It’s about control.

Now, let’s lift the veil a bit and examine a different type of ongoing discrimination, Gender Discrimination:

We recently witnessed a celebration in our country. SCOTUS approved same-sex marriage throughout the land. How did you feel when you heard the news? Do you know someone who is a member of the LGBT family? Do you understand the struggles that this group has faced throughout history? I’m not asking anyone to agree with a certain lifestyle – I’m just asking you to peer through the veil of your belief system with eyes of compassion and justice.

It is time for the conversation to use I/Thou vs. Us/Them. We have more similarities as human beings than we do differences. We have much work to do.

But wait…There’s More.

Veiled WomanWhat group in this world do you feel is the MOST OPPRESSED?

My response: Women

“Worldwide, about 1 in 4 women were married before age 18, with the highest rates of child marriage in South Asia.”  http://www.data.unicef.org/child-protection/child-marriage#

Many of the world’s women are victims to:

  • Honor Killings – “Nearly 1000 ‘honor’ killings are reported in Pakistan each year, murders by a family member for behavior deemed “shameful,” such as a relationship outside of marriage.” Ted Talk by Kahlida Brohi 
  • Illiteracy – “Most of us take for granted that we can read, say, the street signs outside of our house. But for an overwhelming number of women in the Arab world, basic literacy is not a given.” – When Reading Is A Brave Act of Daring by Tu Huong Ha
  • Mutilation – “The U.N. estimates more than 125 million girls and women are living with the often-horrific consequences of FGM/C (Female Genital Mutilation/Circumcision).” Blood, Fear and Ritual: Witness to Female Circumcision in Kenya – Time Magazine
  • Travel & clothing Restrictions – In many countries, women must be accompanied by a male member of their family and must wear clothing that is appropriate to their culture. Women still do not have the right to drive a car in some countries.
  • Gendercide, Sex-selective abortions, abandonment, and neglect of young girls – Certain countries, including China and India, grant low status to women. It is commonplace for a bride to be selected by the size of her dowry and it is not unheard of for women to be killed when the dowry runs out.

How many die?

“Gendercide Watch is aware of no overall statistics on the numbers of girls who die annually from infanticide. Calculations are further clouded by the unreliability and ambiguity of much of the data. Nonetheless, a minimum estimate would place the casualties in the hundreds of thousands, especially when one takes into consideration that the phenomenon is most prevalent in the world’s two most populous countries. Sex-selective abortions likely account for an even higher number of “missing” girls.”

http://www.gendercide.org/case_infanticide.html

  • Child Marriage – The other night, I watched a Ted Talk by a young woman from Malawi named Memory Banda, who shared a poem written by her sister, Ilene:

“I’ll marry when I want. My mother can’t force me to marry. My father

cannot force me to marry. My uncle, my aunt, my brother or sister, cannot

force me to marry. No one in the world can force me to marry. I’ll marry

when I want. Even if you beat me, even if you chase me away, even if you

do anything bad to me, I’ll marry when I want.

I’ll marry when I want, but not before I am well educated, and not before I

am all grown up.

I’ll marry when I want.”

Young girls in her country are sent to a traditional initiation camp that teaches girls how to “please a man”. The girls are pressured to attend the camp as soon as they reach puberty. Her sister, Ilene, was eleven when she attended the camp, got pregnant there, at became a mother of four children by the age of Sixteen. Memory refused to attend the camp and she successfully organized a campaign to secure a National Law that outlaws child marriage. Watch her Ted Talk.

“Marriage before the age of 18 is a fundamental violation of human rights. Yet among women aged 20 to 24 worldwide, about one in four were child brides. Many factors interact to place a girl at risk of marriage, including poverty, the perception that marriage will provide ‘protection’, family honour, social norms, customary or religious laws that condone the practice, an inadequate legislative framework and the state of a country’s civil registration system. Child marriage often compromises a girl’s development by resulting in early pregnancy and social isolation, interrupting her schooling, limiting her opportunities for career and vocational advancement and placing her at increased risk of domestic violence. Child marriage also affects boys, but to a lesser degree than girls.” 

http://www.data.unicef.org/child-protection/child-marriage#.dpuf

Quote by MLK

It’s up to us to evaluate our own belief system and to take steps to eliminate prejudice within ourselves. Please visit the following groups and let me know if there are any additional organizations that should be added to the list:

References:

  • https://www.jewishvirtuallibrary.org/jsource/Judaism/jewpop.html
  • http://www.theguardian.com/global-development/2015/mar/09/legal-barriers-women-equal-rights-opportunities
  • http://www.gendercide.org/case_infanticide.html

Why Eat Broccoli?

July 3, 2015

Why Eat Broccoli?

Watch this video to see how a compound in broccoli, sulforaphane, which is a phytonutrient produced by cruciferous vegetables , may protect you against cancer. It’s definitely intriguing.

Recipe: Roasted Broccoli With Garlic

July 3, 2015
Roasted Broccoli with Garlic

Recipe: Roasted Broccoli With Garlic

This recipe was inspired by paleogrubs.com. We were in a hurry and needed a quick dinner. We made fish for me, chicken for Gushin, and this wonderful roasted broccoli and garlic dish.

Here’s how we made it:

Ingredients

  • 2 small heads of broccoli, cut into florets
  • 3 tbsp olive oil
  • 6 HUGE cloves of garlic, minced
  • sea salt to taste
  • Homemade-Pepper Blend
  • juice of one small lemon

Instructions

  • Preheat the oven to 400 degrees F.
  • Wash & cut broccoli into small pieces
  • Chop garlic into small pieces
  • In a large bowl, toss the broccoli with olive oil, salt, pepper blend and garlic.
  • Spread the broccoli/garlic mixture in a single layer on a baking sheet. (We used stoneware).
  • Bake until florets are tender enough to pierce with a fork and the edges are browning, about 15 minutes.
  • Turn once halfway through the baking process.
  • After baking, squeeze lemon juice liberally over the broccoli before serving.

 

 

Let Them Go

July 3, 2015
Walk Away

Let Them Go

We have ALL been there. We establish a relationship with someone. We love them. We trust them. Then, BAM! They walk away.

Sometimes, we KNOW that it was time to let the relationship go. We are all a work-in-progress. I’m on a journey. You’re on a journey. Sometimes, our paths meet. Sometimes they don’t.

I believe 100% that when we are meant to move along and we choose to stay, the universe will blow things up for us in such a way that our only option is to move on.

  • Love YourselfIf something or someone makes you feel bad, WALK AWAY. Stick close to that which brings you joy.
  • If something or someone hurts you, WALK AWAY. Trust your gut. Believe in yourself.
  • If someone is controlling your behavior, dress, and isolating you from the people you love, WALK AWAY. YOU are beautiful. Love yourself by taking care of yourself.

Walk Away

Find your roots and stay close to them. This has two meanings for me:

  1. Remember who you are. Know yourself. Who are you really? What makes you smile? What brings you joy? Do that. It’s not about your family. It’s about you. Your family has played a pivotal role in your journey. Acknowledge them. Thank them. Whether the relationship is good or not, thank them, for it is family that teaches you the biggest lessons in life.
  2. Who has been your staunchest ally? Who has been there for you through thick and thin? Who will tell you the truth, even if it’s painful? These are your roots. Stick close to them.

This message was perfectly illustrated  by Tyler Perry (aka Madea):

Get up and go on with your life. It’s all right to sit around and be depressed for a minute. Cry about it. Do whatever you have to do, but don’t stay there too long. Get up and go on with your life.

This is what I’ve learned in all these years I’ve been on this earth: if somebody wants to get up and walk out of your life, Let. Them. Go. Especially if you know you’ve done everything you could do. You’ve done sat around and been the best man or the best woman you could be, and they still wanna go? Let. Them. Go. Whatever they’re runnin’ after, they’ll see what they had in a minute, but by then it’s gonna be too late. ‘Cause you’ll sit there and you’ll go”cause half these ppl you’ve been sittin around cryin about, in 2-3 years from now you won’t even remember their last name. How many times you seen folk somewhere and you go, ‘what the hell was I THINKING?!’ I’ve been there, thought, ‘What was I going through? I must’ve been lonely as hell to hook up with you!’

Let folks go honey. Some people come into your life for a lifetime, and some come for a season. You got to know which is which. And you’re gonna always mess up when you mix them Seasonal People up with Lifetime expectations.

There are people that went and got married to someone they were only supposed to be with for a season. And they wonder why they have so much hell in they’re life. That was a person who was supposed to come and teach them one thing, they didn’t know so they fell in ‘love’ and now they wonder why they have no peace nowhere they go.

Listen, I put everybody that comes into my life in the category of a tree. Some people, are like leaves on a tree: the wind blow, they’re over here. They’re unstable. The wind blow, they over there. The weather changes, they wither up and die ‘ they’re gone. And that’s alright. That’s some people; most people in the world are like that, they’re just there to take from the tree. That’s all they do, take from the tree and give shade now and again. That’s all they can do. But don’t get mad at people like that, that’s who they are, they’ll never be anything but a leaf. That’s what they were put on this earth to be ‘ a leaf.

Some people, are like a branch on that tree. You gotta be careful with them branches too, because they’ll fool you. They’ll get there and make you think they’re a good friend and that they’re strong, but the minute you step out there on them? They’ll break and leave you high and dry.

But if you find you two or three people in your life that are like the roots at the bottom of that tree, you are truly blessed ’cause them the kind of people that ain’t going NO WHERE. They ain’t worried about being seen, don’t nobody have to know that they know you, they ain’t got to know what they’re doing for you, but if those roots weren’t there that tree couldn’t live. You understand? A tree can have a hundred million branches, but only a few roots down at the bottom to make sure it gets everything it needs. I’m telling you honey, when you get you some roots, hold on to them. The rest of ’em? Just let them go. Let folks go.

*but, it’s not always that easy’*

Nobody said it was gonna be easy! But it’ll get easier when you learn how to love yourself. When you get to a point in your life when you look at people and go: “Okay, wait a minute. It’s you or me.”  You WILL make a decision.

Look, I’ve never just thrown nobody away. I’ve never in my life just thrown somebody away, just say: ‘don’t bother me. Don’t talk to me no more.’ I have never done that. What I do is, I tell them: ‘look here, this thing you’re doing right here? That’s gonna cause a problem ‘ you need to fix that. ‘Cause if we gonna be friends, you gotta fix it. If you don’t, we gonna have an issue.’

Now, if you see someone fix it, or they even trying to fix it, that’s someone that cares. Keep them around. That’s a leaf that’s trying to grow up and be something else. You understand? But if you tell somebody that what they’re doing is hurting and they need to stop it, and they keep doing it? They don’t care ‘ move on. Let them go. No matter how much it hurts, let them go.

And it’ll get easier, I promise you . Everyday it will get easier and easier and easier. You just got to make it through. You hear me honey?

You gotta learn to be by yourself. People have to learn how to be alone. I don’t understand all these people. Oh I need somebody. Lord, where’s my man? Lord, where’s my woman? That is crazy as hell. If you don’t know how to be by yourself, what are you gonna do with somebody else? Stop praying about it! Shut up and wait! Go work on YOU. Hell, that’s what that time is for, to get yourself together.

You would be surprised the things that people put up with just to have somebody to say they love them. That’s crazy. I don’t understand it. I can’t live in dysfunction. I’m sorry. I’ve been through too much, been through too much hell and high water to come there and let you come up in my adult life when I’m supposed to be at peace and give me all kinds of hell. Only two places on this earth you’re gonna have peace, your grave and your house. Now if you wake up in your house and you’ve got no peace something is wrong.

I’d rather be in a corner by myself with a puppy and a goldfish and be happy than be sitting around with somebody up in my house and I’m wondering what the hell they’re there for.

It DOES get easier with time. When you think about incidents or people who have hurt you and you no longer feel pain, YOU KNOW YOU HAVE HEALED!

If you would like support around this issue, please contact me.

Sources:

What’s In My Pocket? June 26, 2015

June 26, 2015
Forgiveness

What’s In My Pocket? June 26, 2015

Last week I allowed myself to rest my injured shoulder. Unfortunately, this means that I took a break from my computer work. Last weekend, I made a conscious effort to PUT DOWN my smart phone, stretch out my shoulders, improve my posture, and take breaks to stretch out if I needed to do ANY amount of computer work. The ice pack became my dear friend. I had to take a break from technology in order to help my arm heal, so I did not write my usual in-depth article.

Once again, as if by magic, my Cafecito Break co-host & producer, Rosangel Perez, informed me that our show would be about taking a “tech break”. Rosangel was unaware of my injured shoulder when she selected the show’s topic. (Listen to the show).  So, this week, I am introducing a new feature: What’s In My Pocket…

I love to read. I read articles about all sorts of interesting things. When I am unable to read an article in it’s entirety, I save the link for future reading and research.  Here are some of the articles and posts that I saved this past week (with a little summary intro).

ForgiveForgiveness – What are the real consequences of holding on to anger and resentment? According to Dr. Steven Standiford, Chief of Surgery at Cancer Treatment Centers of America, refusing to forgive makes people sick and prevents them from recovering. Forgiveness Therapy is now being used to help treat cancer and other diseases. Read more about it.

forgiveness

Cold Water Immersion – According to Tony Robbins, cold water immersion can improve lymphatic circulation, cardiovascular circulation, reduce muscle inflammation, boost happiness levels, and increase weight loss. Cold water immersion CAN change your life, by making you and your body more powerful. Read more about it.

Insomnia’s Link to High Blood Pressure – Researchers have found that people that suffer chronic insomnia that took more than 14 minutes to fall asleep had a 300 percent higher risk of high blood pressure (the risk increased the longer they took to fall asleep). Read more about it.

Drugs That Cause Memory Loss – Many commonly used prescription drugs as well as over the counter drugs can cause memory loss.

  • Drugs that begin with “anti” (antihistamines, anti-depressants, etc.) will most likely affect your acetylcholine levels, which is the primary neurotransmitter that affects memory & learning.
  • Sleeping pills are widely believed to cause memory loss.
  • Statin Drugs – According to Dr. David Perlmutter, 25% of the cholesterol in the human body is found in the brain. A recent study found that in the elderly, those with the highest levels of cholesterol showed the best memory function and those with low cholesterol had an increased risk for depression and even death. Statin drugs are now required to carry a warning on the label that lists memory loss as a side-effect.
  • There are also other drugs that are reported to cause memory loss. Read more about it…

High-Sugar Diet Impairs Learning & Memory Due to Changes In Gut Bacteria – Researchers at Oregon State University found that a high-sugar, high-fat diet caused changes in gut bacteria. Those changes appeared to cause significant losses in cognitive flexibility. Cognitive Flexibility measures the ability for the brain to switch from thinking about one thing to thinking about another thing and also the ability to adapt to changes in the environment. Some scientists  refer to Alzheimer’s disease as “Type 3 diabetes” because there is an association between chronically elevated blood sugar levels, insulin resistance, and cognitive decline. But don’t just switch to an artificial sweetener, because, according to Dr. David Perlmutter, “Your risk of diabetes is twice as great if you’re consuming diet drinks, which is far greater than if you’re drinking sugar-sweetened beverages.” Read more about it…

gut-sugar

Intergenerational Learning Centers – I watched a video about a documentary that is being filmed that showcases a preschool that is in a nursing home. I learned that there are many such facilities around the country. Here’s the article and the video:

Big Food and Its Control over Nutrition Science – The Alliance For Natural Health recently published an article describing how the Society of Nutrition, whose membership includes companies like Pepsi, Coca-Cola, Nestlé, Monsanto, McDonald’s, and Mars, actively promotes policy decisions. As a consumer, I am concerned about the potential conflict of interest that exists when nutritional “advice” is used to shape public policy, particularly if Big Food companies fund the research upon which it is based. Read more about it….

I plan to write a detailed post on several of these topics and would very much appreciate your feedback.

Although I’ve linked directly to most articles, the following additional references were consulted:

Recipe: Cottage Cheese with Walnuts and Green Olives

June 18, 2015
Cottage Cheese Salad

Recipe: Cottage Cheese with Walnuts and Green Olives

When I was in high school, I used to visit the Violin Specialty Shop on Lemon Avenue in Dallas. Mr. Ernest Lindsay, and his wife, Thelma, were the proprietors. Mr. Lindsay was a paraplegic who made the most amazing violins I ever played. My friends and I used to go to their shop and play violin for them. On a routine basis, I would take Mrs. Lindsay to lunch at the local Wyatt’s Cafeteria, where she would order a slice of tomato with mayonnaise and her favorite cottage cheese salad. It soon became one of my favorites.

Ingredients:

  • 1 cup Cottage Cheese
  • 1/4 cup Walnut Pieces, toasted
  • 1/4 cup sliced or chopped green olives (with red pimentos)

Optional:

  • 1/4 cup Crumbled Feta Cheese (optional)
  • 1/2 cup red pepper strips (optional)

Instructions: Mix all of the ingredients in a mixing bowl. You can enjoy it on its own, or you can eat it on a rice cake, crackers, or over salad greens to make a nice dinner salad. If you want a salad dressing, I have found that a Balsamic Vinaigrette Dressing works well with this recipe.

Food Focus: Essential Fatty Acids

June 18, 2015

Food Focus: Essential Fatty Acids

In a previous post, Food Focus: Oils and Fats I wrote about Healthy Fats. This post focuses on Essential Fatty Acids (EFA’s), which are an important component of a balanced nutrition plan. Here’s why:

  • They are necessary for building & protecting healthy cell membranes.
  • They surround your cells & keep water & nutrients inside while letting toxins & waste out.
  • They support the creation and maintenance of healthy skin cells. Healthy cells are plump, water filled cells with strong membranes.
  • When there’s not enough EFA’s in the system, the cells become weak. Weak skin cells can cause saggy skin, acne, dry skin.

The reason they are called Essential Fatty Acids is because they are essential for our health yet they are not produced by the body.

Examples of EFA’s are:

  • olive oil
  • walnuts
  • salmon & other wild fish
  • avocado
  • flax seed
  • coconut oil
  • organic grass-fed butter

How To Feed & Protect Your Skin

June 18, 2015

How To Feed & Protect Your Skin

As I wrote in last week’s article,  How To Find Yourself By Doing What You Love, I was a wreck in my earlier years and my skin reflected it:  the skin on my abdomen looked mottled and I had an incessant allergic-looking rash on my arms. It wasn’t noticeable to others because it was mild, but I knew it was there. Doctors that I visited prescribed creams & ointments, which did nothing to relieve my skin condition.

I also started having issues with dry & brittle hair. It was a mess! I began to read everything I could about skin & skin care products. The more I learned, the less I trusted the products that were advertised as “good for your hair & skin” and the more I understood that the condition of my skin was a perfect mirror for the dis-ease in my body. For example, poor thyroid function can cause dry & brittle skin and nails.

Here are some things that I have learned:

Natural Beauty Shines Through Your Skin

The skin is a major organ, as is the heart, the kidneys, and the lungs. You can nourish your skin with a healthy lifestyle and some natural remedies. It’s important to know what products to use and what to consume as well as what to stay away from so you can pamper your skin from the inside out.

What You Eat Builds Your Skin

superfoodsYour food makes up your tissues & cells. Water, essential fatty acids, antioxidants, and super foods offer superpower nutrients for your skin. Yes, chocolate is on the list.

Use Skin Products The Are Good For You

Did you know that topical application of magnesium gel, for example, is an amazing way to add magnesium to our body without the normal side effects of oral magnesium intake? What you apply to your skin is absorbed into your blood stream. I use a variety of oils, such as: coconut, almond, sesame, and jojoba oils, as well as a variety of essential oils on my skin. Sunscreen is an important product to many of us. I highly recommend the Environmental Working Group’s guide on sunscreens (http://www.ewg.org/sunscreens).

Improve Your Lifestyle Habits

How do you look after a poor night’s sleep? That’s right! Sleep Matters!!! The quality of your sleep, as well as the quantity of sleep that you get has an impact on your entire body!

I was looking at some pictures that we took during our trip to Florida last December and I was unhappy about how I looked in the pictures. Although we had an amazing trip, I was conflicted and anxious about my Father’s health and associated issues, so I was not totally relaxed. Relaxation is important. When one is stressed, it shows.  Getting adequate relaxation and exercise every day will help you shine. (Don’t forget to cleanse your skin after intense workouts to prevent clogged pores.)

Your Skin Needs a Good Brushing

Many years ago, I was introduced to the concept of Dry Skin Brushing by my dear teacher and mentor, Dr. Bruce Berkowsky. According to Dr. Berkowsky, “Vital Chi Skin-Brushing can sustain or re-establish the skin’s functional integrity and youthful glow”.

“Variations of skin-brushing have been practices for thousands of years. For many centuries, the Japanese employed vigorous skin-brushing with loofa sponges as a prelude to their traditional hot bath. Prior to bathing (following a hard training session or physical competition) ancient Greek athletes used strigiles: specialized spoon-like skin scrapers to remove the grime of exertion and encourage circulation. Among Cherokee Indians, skin-brushing with dried corn cobs to enhance durability was once a traditional practice. The Comanche Indians scrubbed their skin using sand from the Texas river bottoms; the Texas Rangers followed their example.” – Dr. Bruce Berkowsky, Natural Health Science Vital Chi Skin-Brushing System

If You Wouldn’t Eat It, Don’t Put It On Your Skin
Just like what you eat affects your skin’s health, what you put on your skin affects your health.  Over 10,500 unique chemicals are used as ingredients in personal care products and NO PREMARKET SAFETY TESTING IS REQUIRED.

fda

The first step to using products that nourish your skin is to read the ingredients on the labels and choose products that contain nourishing ingredients and do not contain toxic chemicals. Here are some common ingredients found in personal care products and cosmetics that are not safe to use:

Phthalates – Phthalates are industrial chemicals that are used as ingredients in both plastics and skincare products. Research studies have linked phthalates to reduced fertility and have been found to block the action of key hormones, resulting in inhibited sexual development. Babies are more susceptible to the effects of these toxins.  Baby products containing phthalates are widely used. Recent research at the University of Washington found phthalate breakdown products in the urine of babies that were in the study (81% of the babies studied showed 7 or more phthalates).

Parabens – Parabens are preservatives (to prevent fungal and bacterial growth in the products) that mimic estrogen once absorbed by the body. One study found parabens in breast tumors. They are widely used in cosmetics. It is believed that all parabens can be found in all American bodies. According to the European Commission’s Scientific Committee on Consumer Products, some parabens are endocrine disruptors which can cause reproductive and developmental disorders.

1,4-dioxane (PEGs/Ceteareth/Polyethylene compounds) – These toxins are created by an inexpensive process that is used commercially to make emulsifiers, humectants, and foaming agents. These toxins are considered carcinogenic and potentially neurotoxic. A study commissioned by the Organic Consumers Association reveled that these toxins have even made their way into “natural” products. (Carcinogenic 1,4-Dioxane Found in Leading “Organic” Brand Personal Care Products)

Isothiazolinones – These are compounds listed as Methylisothiazolinone, methylchloroisothiazolinone, benzisothiazolinone (look for ingredients listing “chloro” or “methyl” on the label). These compounds are used as preservatives in hair dye, shampoo, shaving cream, body wash, and other products and are among the most common irritants, sensitizers, and allergens. Lab studies suggest that these compounds may be neurotoxic.

Triclosan & Triclocarban – These little babies are found in soap, toothpastes, shaving creams, mouth wash, and products labeled as “germ-resistant” (including toys, garbage bags, and even kitchen utensils. When you see soaps & liquids labeled “antibacterial” or “anti-microbial”, RUN.  These are not only toxic to aquatic environments, they are toxic to humans! Triclosan disrupts thyroid function AND reproductive hormones. The best way to stay clean is to USE SOAP AND WATER! Overuse of antimicrobials may promote the development of resistance to antibiotics in the future. Did you know that when combined with chlorinated water, triclosan can form chloroform gas? As it degrades, it can form highly toxic compounds like dioxin. (Note: it’s important to note that some chemicals, on their own, react differently than the same chemical reacts in combination with other chemicals &/or environmental states.)

Talc – Even though talc is a mineral, when it is used in talcum powder and cosmetics, it can pose a hazard. Research on this issue goes back to at least 1971, when a study found that 75% of ovarian tumors studied contained talc particles. When the particles are inhaled, it could cause respiratory distress.

ewg-chart1Other ingredients that are NOT SAFE to use in body products are:

  • BHA
  • Boric Acid and Sodium Borate
  • Coal tar hair dyes and other coal tar ingredients (including Aminophenol, Diaminobenzene, Phenylenediamine)
  • Formaldehyde
  • Formaldehyde Releasers – Bronopol, DMDM hydantoin, Diazolidinyl urea, Imidzaolidinyl urea and Quaternium-15
  • Fragrance
  • Hydroquinone
  • Lead
  • Nanoparticles
  • Oxybenzone
  • Parabens (specifically Propyl-, Isopropyl-, Butyl-, and Isobutyl- parabens)
  • Petroleum distillates
  • Resorcinol
  • Toluene
  • Vitamin A compounds (retinyl palmitate, retinyl acetate, retinol)
  • Animal Based Ingredients

ewg-chart2A wonderful resource available to consumers is the Environmental Working Group (EWG). I trust them because they are nonprofit and nonpartisan. Their sole mission is to protect consumers. You can find out more about toxic ingredients at the EWG website and you can use their app (http://www.ewg.org/skindeep/app/) to check ingredients while shopping.

In conclusion, here are my recommendations:

Ten Steps To Healthy Skin:

  1. Stay Hydrated
  2. Consume Essential Fatty Acids
  3. Eat a diet that is rich in Antioxidants
  4. Add Super Foods to your meals
  5. Sleep
  6. Relax
  7. Exercise
  8. Brush Your Skin
  9. Use health promoting personal care products and cosmetics.
  10. Protect Your Skin by avoiding toxins in personal care products, cosmetics, cleaning agents, and the environment. 

References

Healthy Skin Guide, Institute for Integrative Nutrition

http://www.naturalnews.com/025449_oil_products_skin.html

http://www.ewg.org/research/dirty-dozen-list-endocrine-disruptors

http://www.ewg.org/skindeep/2011/04/12/why-this-matters/

https://www.organicconsumers.org/old_articles/bodycare/DioxaneRelease08.php

Food Focus: Peppercorns

June 12, 2015
peppercorns

Food Focus: Peppercorns

We are all familiar with black pepper as a seasoning. How many of us know that it is actually a medicinal berry that grows from a vine?

Black, white, and green peppercorns are all berries from the same vine. Black peppercorns are actually dried green peppercorns that are picked before they ripen. If they are left on the vine to ripen, the peppercorns become a bright red color. The bright red outer skin can be ripped off, leaving the white peppercorns.

White pepper is mostly used in white sauces and in recipes that would be “marred” with black specks. However, the aromatic flavor of pepper is found mostly in the skin.

Claudia Ward, in Healing Powers of Ayurvedic Spices, recommends that black pepper sauteed in ghee or olive oil for “improved brain nourishment”.  She states that: “Pepper helps carry nutrition across the blood brain barrier. Since the brain is over 50% fat, it is nourished by high quality oils”.

I have been taught that pepper stimulates the digestion, but it should be used sparingly because of its heat content. According to Ms. Ward, “Black pepper helps correct digestive disorders and its vital component called piperine strengthens immunity and the functioning of the heart and kidneys”.

Black Pepper is a good source of Vitamin C, Calcium, Magnesium and Potassium, Dietary Fiber, Vitamin K, Iron, Copper and Manganese.

 

 

References:

  • Sophie Grigson’s Ingredients Book, 1993, published by Mitchell Beazley
  • Healing Powers of Ayurvedic Spices, by Claudia Ward, LAc, Dipl. C.H. CAS
  • http://nutritiondata.self.com/facts/spices-and-herbs/200/2

Home-Made Pepper Blend

June 12, 2015

Home-Made Pepper Blend

We use a lot of spices in our cooking.

One of my Hubby’s favorite seasonings has been a Six-Pepper Blend. For a long time, we were unable to find it, so when we did, my hubby was VERY happy. That is, until we stopped to read the ingredients on the label! We walked down the aisle at the store reading every label and were disappointed in what we saw. Here are the ingredients to the commercially prepared blend:

6-pepperThe first ingredient listed is SALT! Who needs it? The other ingredients which were questionable are: ‘other spices’, citric acid, and plant extractives. Do we really know what that means?

I returned home from the grocery store on a mission. I wanted to make a home-made blend that my Hubby would love. Here it is!

Combine the following in a jar:

  • 3 oz red chili pepper (1.5 Tbspn)
  • 6 tablespoons  crushed red pepper flakes
  • 4 tablespoons  ground black &whitepepper
  • 2 tablespoons  paprika
  • 1 TBSPN granulated garlic
  • 1 TBSPN onion powder
  • 1 TBSPN sea salt
  • 1 TBSPN chili powder

I used the milling blade on our nutribullet to mill it into a powder. I’ve been asked to not mill it so finely in the future. So don’t get over-zealous with your milling tool!

How To Find Yourself By Doing What You Love

June 12, 2015

The Journey Begins In Grade School

Our individual journey towards a joyful and balanced life begins when we are little babies. We are conditioned by our upbringing, culture, schooling, etc… Today, I share my personal journey with you, in hopes that it will inspire you to take a chance and dare to be the real YOU.
lostWhen I was a little girl, I always felt as if I was out of place. Few of those around me really understood me. Let’s just say that there was no real bonding ever established, especially with my siblings. I really believed that I was adopted!

At school, I was known as the smart girl from Panama. I was chubby. I was talkative. I didn’t play sports. I was always messy. I was never the most popular kid in grade school.

I was, however, always known to be a good friend, and I’ve maintained many close friendships from elementary school to this day.

Fast forward to High School. I was involved in orchestra. I was an excellent student who maintained great relationships with teachers and administrators. I had a few close friends, but never really clicked with a particular crowd. I was friendly with kids from a variety of groups, across the racial & cultural divide that so often marked the late 70’s in Texas.

Little did I know that my “I” was in hiding every day a bit more. You see, I lived in a very sheltered environment, so “experiencing” new things was not really encouraged. It was as if I had two separate lives: school and home. My school life was controlled: do your work, stay out of trouble, be home when school lets out. Period. My home life was more complex. It was at home that the most complex lessons of who I am began to emerge. These lessons laid the foundation for decisions which I made throughout my life, many of which brought me great sadness and pain, and many of which resulted in the most amazing joy imaginable (my boys). In many cases, those feelings were intermingled in a bittersweet manner. I’ll give you the quick version.

  • Grow up
  • Get married
  • Get your degree (a.k.a. don’t study what you love because that will never pay the bills. Study something profitable so you can support your family).
  • Get to work
  • Buy a house
  • Have kids
  • Live happily ever after?????

stop
The following was not discussed:

  • Take time and enjoy childhood. One never gets a second chance to be a kid.
  • Fall in love. Take a chance. You may have a broken heart before it’s all over with, but you learn the intricacies of relationships and the sensitivities that are required to maintain a happy relationship. It is within relationships that one learns the most about one’s self.
  • Take your time to mature and grow before marriage – I got married at 19. Really. Why, you ask? My answer would be that my cultural imprint had a huge impact on this decision. Low self-esteem had a huge effect as well.
  • Learn a trade that is interesting, challenging, and rewarding to you. – Working at something one is not passionate about increases the risk of rapid burnout in the ‘profession.’ The stresses &/or boredom associated with such work WILL affect everything in one’s life, including health, relationships, and finances. Really.

Work is a reality of life. Americans spend a HUGE amount of time at work. The chart below is an AVERAGE work day for employed persons. As an employed single mom, with three boys, I guarantee that the average data does not apply. Enough said.

work-time

Having a failed marriage under my belt and three kids to support, I felt like a failure. I knew that I needed a shift in my life. My answers did NOT lie in religion. My answers did NOT lie in the advice & suggestions received from those around me. My answers were within me. I knew that it was time to start my journey towards Deep Level Soul Healing…..

Deep Level Soul Healing

What’s It All About?

When there’s a feeling of angst within us, when we feel anxiety, boredom, discomfort, or dis-ease (a.k.a. disease), it’s a sign from our soul that we are not in alignment with our soul’s true path. According to my teacher and mentor, Dr. Bruce Berkowsky, the path to healing is to allow ourselves to again become aligned with who we really are (at the soul level).

I believe that the journey feeds on itself. We cannot find inner peace and contentment when our bodies are ill. Our bodies don’t heal when our mind and spirit are troubled. So how does one start?

According to Dr. Berkowsky, “the power to cure disease resides only within the body, and that innate power cannot fully prevail until wrong living habits stop and the fundamental elements of life and health, in necessary measure, have been set in place. Namely: proper diet; pure water; fresh air; sunlight; adequate exercise, warmth, rest and sleep; emotional harmony; proper posture.”

That’s it.
It’s not complex.
It’s not a drug.
It’s not a cleanse.
It’s a combination of fundamental elements!
It’s a mind blowing realization!!!!!

So how do we get there?

Every Journey Is Individual

dr-bI cannot tell you what will work for you. I can share with you what has or has not worked for me. I can tell you, however, that wherever you begin, the other elements will follow.

I once was in a very dark place. Yes, I was. I struggled every day to have the energy that I needed to support my kids and myself. I was a single mom and I held many fears. Unbeknownst to me, I also held much deep seated anger within myself.

Along comes a friend who invites me on a trip to the mountains. I did something that was totally uncharacteristic of me. I said YES!!! That was my first step. I didn’t overanalyze it. I didn’t question it.

This trip changed my life. I opened my heart to a new perspective. It was during this trip that I found my “I” , by realizing how every action that I had taken to that moment resulted in everything that I had become. I realized that all the seemingly “separate” interests that I had (herbs, essential oils, reflexology, Kabbalah, crystals, health & healing, sacred geometry) were all interconnected and very much a part of my “I”. Unbeknownst to me, I had been gathering pearls of wisdom towards this journey all along! The challenge I faced was how to make seemingly insurmountable changes in my life that would take me from the darkness of my “reality” to a place of light & joy.

Here are some of the steps that I took once I REALIZED and understood my state of BE-ING:

  • I started to verbalize my truth. Softly at first. Now it’s closer to a roar!
  • I walked away from those that were unhealthy for me.
  • I walked away from a job that demanded of me certain things that I felt were incompatible with my work ethic.
  • I moved away from a toxic environment.
  • I began to make lifestyle changes that were conducive to better health. Slowly. One step at a time.

Those around me started to notice the changes within me. Those that were uncomfortable with such changes walked away. Those that know ME and love ME are still in my life.

fragranceThe moment I connected with the truth of who I really am, (as a walk-in, unregistered attendee at a Spiritual PhytoEssencing workshop in LaConner, Washington), there has been no turning back.

That weekend, I requested a custom Spiritual PhytoEssencing Blend from Dr. Berkowsky. I credit much of my growth to the work of Dr. Berkowsky. I am now certified as Diplomate/Assistant Teacher in the Art of Spiritual PhytoEssencing. (More information.)

I’m grateful for every note & comment I receive from friends and acquaintances that have begun their own individual journey to health as a result of something I said, presented, discussed, or published. I now found myself surrounded with people that are like-minded. I am grateful.

It Starts With Gratitude And Acceptance
the-real-you-smI am grateful for every experience, both good and bad, that has shaped me. I am grateful for every breath that I take. I am grateful for those who came before me, for it is because of their actions that I am even here. I am grateful for my parents for giving me life and for doing the best they could for me, as they experienced their journey.

We all have baggage. We all have a history. It’s what you do now that matters.

Every Decision Point Is Important

What are your thoughts? What are your dreams? What are your goals?

See yourself living YOUR ultimate dream. Write down your goals.

At every decision point, ask yourself which decision will bring you closer to achieving your goals.

Then, I challenge you to act upon those desires. Dare to be the real you.

 

 

Related Blog Posts:

Spiritual PhytoEssencing

Healing at the Soul Level

 

 

How To Choose A Dietary Supplement

June 4, 2015

How To Choose A Dietary Supplement

In February of 2015, the New York Attorney General (AG) sent cease and desist letters to several major retailers alleging that most store brand supplements were found to contain contaminants that were not identified on ingredient labels (only 21% of the supplement tests Identified DNA from the plant species that were listed on the labels). As a result, many consumers became wary of all nutritional supplements and the supplement industry was shaken up.

Manufacturers and retailers complained that the DNA barcode testing that was used by the FDA was inappropriate. The Attorney General refused to release any further information about the testing methods used. There are two sides (or more) to every story.

Dietary supplements are regulated under the framework established by The Dietary Supplement Health and Education Act of 1994 (DSHEA), which was an amendment to the U.S. Federal Food, Drug and Cosmetic Act. What is the difference between dietary supplements, functional foods, and nutraceuticals?

Dietary supplements are substances you eat or drink. Active ingredients in many dietary supplements have been used for thousands of years to help health and to treat illness. They are regulated by The U.S. Food and Drug Administration (FDA) as foods and not as medicine, yet they are regulated differently from drugs and other foods,

  • They can be vitamins, minerals, herbs or other plants, amino acids or a combination of such.
  • They can be purchased in pill, capsule, tablet, or liquid form.
  • They should not be considered a substitute for food
  • They can be sold without research on how well it works. Manufacturers of dietary supplements cannot legally represent them as a cure, treatment, or prevention of any disease. They can represent that they contribute to health maintenance and well-being.
  • Supplements are not intended to diagnose, prevent, cure, or treat disease.

Functional Foods are a food product that may offer benefit beyond nutrition.

Nutraceutical is a marketing term that was coined by Stephen DeFelice, M.D. in 1989 as a combination of the word nutrition with the word “pharmaceutical”.

With a weak regulatory framework for dietary supplements in the U.S., pre-sale testing of product quality and finished product specifications are NOT REQUIRED. The expected result is a weaker commitment to quality, which might result in erratic product quality. Therefore, nobody should really be surprised with the lack of quality control found in the supplement industry today.

It’s even more of a challenge when herbs are used in the formulation of dietary supplements as a single plant species could have hundreds of biologically-active compounds (as opposed to pharmaceuticals that are manufactured under careful laboratory guidelines). Additionally, processing of an herb may alter the DNA, so the DNA barcoding testing method used by the New York AG may not have provided accurate results.

So what are we to do? How do we know what supplements to trust?

Here are my humble recommendations:

  1. Stay away from synthetic vitamins.
  2. Stay away from concentrated molecules (e.g. – high energy drinks with concentrated amounts of caffeine)
  3. Choose food-source bio-available minerals
  4. If you see the words “100 percent natural” on the product’s label, know that manufacturers can use the word “natural” on their nutritional products if at least 10 percent of the product comes from natural food sources. Yes, you read it correctly. Only 10%.
  5. Look for products that are “100 percent plant-based” or “100 percent animal-based”. (As recommended by The Organic Consumers Organization.)
  6. Read the “food source” list on the label. If you don’t see a list of food sources, then the product is synthetic.
  7. Look for whole foods in the ingredient list instead of individual nutrients. If you see a specific vitamin as opposed to the food source, chances are high that the ingredient is synthetic.
  8. Certain synthetic salt forms are added to supplements to increase the stability of vitamins or minerals. If you see salt forms like acetate, bitartrate, chloride, gluconate, hydrochloride, nitrate and succinate, chances are high that the product is synthetic. (Words that end in “ide” or “ate” are indicative of salt forms, which are synthetics. Also, if you see “dl” before the name of an ingredient, the supplement is synthetic.
  9. Avoid supplements that contain toxic ingredients like magnesium stearate (or stearic acid), monosodium glutamate (MSG), Carnauba wax (which is used in car wax and shoe polish), and titanium dioxide, which is a carcinogen. Many toxic ingredients may also be disguised as “natural flavors.”
  10. Consult with a pharmacist before purchasing a vitamin or mineral supplement to help you identify a natural or synthetic vitamin supplement. Make sure your pharmacist knows if you are allergic to any foods or medications.
  11. Consult with your health care provider prior to taking a new supplement.

synthetic-vitamins

 

References:

Secrets To A Happy Gut

June 4, 2015

Secrets To A Happy Gut

The basis to a healthy lifestyle is having a healthy gut. I’ve been learning about this for many years. It is definitely a step-by-step journey that takes time and patience. It’s not always a fun topic of conversation. Many folks shy away from discussing things like pooping habits, fiber, digestion, etc.. In the interest of better health, I will drop any semblance of shyness and discuss it openly. The first step is to understand why a healthy gut is important and what to do to help it heal.

The gut not only rules our body, in my opinion, our gut rules our emotions and thinking abilities as well as our immune system. To illustrate this point, here’s a short video prepared for the Gut Microbiota For Health World Summit 2015, which outlines why it’s important to pay attention to gut health:

 

Brain Health and Gut Health

There is a surprising link between gut health and anxiety. In 2014, a research team from Oxford published findings in the Journal of Psychopharmacology, which offers some preliminary evidence that there is a powerful link between gut bacteria and the human brain. (Prior to this research, research was performed on animals and not on humans). Forty-FIve healthy participants participated in the study. For three weeks, they took either a placebo or a prebiotic. At the end of the study period, they were given computer tests that tested how they processed emotionally charged information. The results of one of the tests showed that the participants that took the prebiotics paid less attention to the negatively charged words than to the positively charged information than those who took the placebo. This suggests that those who take prebiotics have less anxiety when facing emotionally charged negative situations. According to Carolyn Gregoire, in an article published by the Huffington Post entitled The Surprising Link Between Gut Bacteria And Anxiety, this effect is similar to that which has been observed among individuals who have taken antidepressants or anti-anxiety medication.

gut-prebiotics The article states: “The researchers also found that the subjects who took the prebiotics had lower levels of cortisol — a stress hormone which has been linked with anxiety and depression — in their saliva when they woke up in the morning.”

FOOD AS MEDICINE

You already know that I believe in nourishment. I also believe that supplements are important during certain phases of our lives and they can provide us with the physical support we need to overcome certain obstacles. Having said that, I do not believe in continual supplementation.

My mission as an integrative nutrition health coach is to always guide my client towards using FOOD AS MEDICINE.

Keeping that in mind, I offer to you several suggestions for your consideration and further research. I have tried most of the suggestions below (not all of them) at one point or another. I have included references to various links, as most of the material I have learned has only been available because of wonderful people that have shared their wisdom with me. I have tried to properly credit the material. If I have neglected giving proper credit to someone, I apologize in advance, as it is never my intent to utilize someone’s work with proper acknowledgement.

Generally (un)Known Secrets to a Happy Gut:

  1. Add Smoothies to your life. I try to get at least 2 cups daily. My method is to use dark, leafy greens (approximately half of the total ingredients), fresh or frozen fruit (unsweetened), nuts and super foods (maca, chia seeds, raw cacao, goji berries, hemp seeds, etc…) in every smoothie. I also try to vary the produce I use. We even travel with our Nutribullet.
  2. Kefir – My mom always said that my grandfather,Z”L, believed that eating 1 cup of yogurt a day was the key to good health and young looking skin. I totally agree. I would also suggest that Kefir provides the same benefits. Kefir contains B vitamins, enzymes, and pro-biotics. If you are dairy-free, water kefir is an excellent source. You can even make it at home. (There are lots of people who will provide you with the starter culture. You will have to ask around). 
  3. Homemade Bone Broth – 1 cup/day (reference: Weston Price Foundation). Let me know if you want some information on how to prepare this.
  4. Soil Based organisms (I have not yet tried this tip). According to my research, it can also be used to make homemade yogurt. I must say that I am intrigued by this and plan to do further research on this for an upcoming article, but here is a brief explanation: current farming methods, which rely heavily on pesticides and fertilizers have produced soil that is virtually lifeless. Fertile soil should contain a combination of naturally occurring micro-organisms (a.k.a. Soil Based Organisms) that contain enzymes, which protect the growing plant (our food) from fungi, yeasts, and other parasites. When we eat fruits and vegetables that are grown in nutrient-rich soil, we automatically ingest these beneficial organisms (which help our gut stay healthy by protect us in a similar way they protected the plant). These are available as supplements.
  5. Probiotics are strains of good bacteria and yeasts. Our body is full of bacteria and yeast. Probiotics help keep our gut healthy by eliminating the bad bacteria and maintaining balance of the yeast in our gut. One can get lots of wonderful probiotics by eating or drinking fermented foods, like yogurt or coconut water kefir. During the past year, I started making my own fermented foods at home.
    It started easily enough – I successfully made coconut water kefir. Then, I started getting carried away. I made yogurt, tried to make milk kefir (I will try again), then progressed to kombucha, now I am fermenting veggies and fruits. Yes, you CAN get probiotics from a supplement, but why not get what you need from REAL FOOD?. According to an article on Daily Health Post: “In an effort to maintain digestive health, probiotic supplements have emerged and become very popular. The probiotics you buy in a bottle are bacteria cultured in a laboratory. Most of them contain additives to preserve the bacteria or make them easier to pour or measure from the bottle. Be wary of store-bought supplements: some contain additives like maltodextrin from genetically-modified corn and manufacturers are not required to list fillers on the labels. If you supplement, look specifically for organic cultures. Adding pill or powdered supplements of any kind poses questions of efficacy and dosage.”
    gut-probiotics
  6. Apples – We’ve all heard the saying “An apple a day keeps the doctor away.” Apples are said to destroy pathogenic microorganism and feed & heal the immune system.
  7. Kombucha (strong taste, needs to be acquired) – Drinking kombucha is believed by many to be an excellent way to get rid of excessive candida albicans in the gut. I recently had a yummy ginger/pear kombucha tea that I purchased from Natural Grocers. After a colleague made some kombucha, I decided that I, too, would make some. Yup. I have a batch continuously brewing now.
  8. For those that eat meat, I have been told that eating 1 ounce of liver (yuk), three times per week will provide the necessary B-vitamins that are needed to detox your system and achieve gut health. No. I have not yet tried this one.
  9. Lentils or Beans – I highly suggest eating between 1-2 servings per day of legumes.
  10. Coconut water – I absolutely LOVE coconut water! Please make sure to purchase the ones that have no added sugar. You can get coconut water at most natural food stores. I also love coconut milk.
  11. Coconut Oil – I add at least 1 TBLSP every day into my food. Coconut oil contains medium chain fatty acids that kill candida in the large intestine. An easy way to take it is to add it to eggs in the morning. I just add a TBSP into my bowl and place the scrambled eggs over it to melt it. It tastes good with a little bit of Himalayan sea salt (can be purchased in bulk at the natural food stores).
  12. Basil tea (aka tulsi tea) – This will be the subject of a future food focus. I have enjoyed this tea, however.
  13. Caprylic acid – As we know, restoring a normal balance of microorganisms in the digestive tract is essential to healing the gut. When a yeast overgrowth occurs, natural anti-fungals are a wonderful way to restore balance. Caprylic acid is a fatty acid that has antifungal properties and can be found in certain plants and their oils (e.g.- coconut oil and palm oil). It is also available as a supplement.
  14. Food-grade diatomaceous earth – Diatomaceous earth (DE) is a soft powder that contains fossilized shells of microscopic water-dwelling organisms. Although it feels like a soft powder, the particles are extremely sharp. DE can be used to cleanse the digestive tract by purging parasites, viruses, bacteria, and toxins that may be clinging to our digestive tract. According to an article in ProcessedFreeAmerica.org, “It has also been shown to cling to bad fats in the body, effectively reducing bad cholesterol. Diatomaceous earth is then expelled through our bowel movements and these harmful materials are removed.” 
  15. Fermented cod liver oil is known to contain Vitamin A, D, K, EFAs (I have heard great results as well as awful results with this one. Do your research and proceed with caution). I have used cod-liver oil capsules in the past.
  16. Andrographis for immune system support. I have not used this before. It is known as “King of Bitters” and is believed to improve liver and gall bladder function, aid digestion (by increasing bile flow), and benefit liver function when the liver is toxic or under stress.
  17. Sauerkraut or other raw, fermented foods. – See above. I got way too carried away in the probiotics section.
  18. Brazil Nut (ONLY 1/day) – every day – According to Lawrence Wilson, MD, “individuals with more serious digestive problems, such as Crohn’s disease, stomach stapling or other difficulties, have a much higher risk of selenium deficiency.” Don’t eat too many brazil nuts in one day, because too much selenium can be toxic.
  19. Celtic Sea Salt (a pinch in a glass of water or broth every day) is rich in micro-minerals. I also use the Himalayan sea salt for cooking, etc…
  20. Add a little bit of fresh squeezed lemon juice to water to help alkalinize the body.
  21. Raw LOCAL honey helps bifidum bacteria grow in the gut. Raw local honey has been used for generations to improve immune system health.
  22. Egg yolk – 1 per day (nutrients help detoxification, which supports good gut health). When I first started learning about gut health, I became very familiar with Body Ecology and their materials & books. They “love a good egg”. Eggs are an ancient food and a wonderful source of nutrition. Eggs provide a vital source of protein, vitamin A, vitamin D, folic acid, phosphorus, sulfur, choline, sodium, and potassium. Eggs yolks contain lecithin, which helps lower serum cholesterol.
  23. Stinging Nettles – According to Naturalnews.com, “Nettle leaf is effective at reducing symptoms of the digestive tract ranging from acid reflux, excess gas, nausea, colitis and Celiac disease. Additionally, it’s medicinal action on mucous membranes makes it an effective herbal treatment for sore throats, swollen hemorrhoids, nose bleeds and mouth sores.” ALWAYS consult with your health care practitioner before using any herb extract, infusion, or tincture, as there may be serious side effects when combined with other herbs or pharmaceuticals.
  24. Kelp is a superfood. It is believed to help with liver function, brain function, constipation, and digestion. It is of utmost importance to know the source of the kelp you are consuming to ensure that it was not obtained from polluted waters. Also, do not use it every day, because it contains iodine. MODERATION is the key.
  25. Epsom salt baths – I add 1 cup of Epsom salts and 1 cup of baking soda to the tub. I often add some amazing essential oils to the Epsom salt BEFORE I add it to the water. I would not recommend this practice daily. Three times/week for 20 minutes is an excellent way to help your body detoxify and absorb magnesium (no more than 20 minutes). Epsom salt (hydrated magnesium sulfate) is rich in both magnesium and sulfate, which are both easily absorbed through the skin. sulfates

I am NOT a doctor and any suggestions I have included in this article (and on my website) are provided for your further research and education. I urge you to speak with your health care provider before implementing any of the suggestions provided. 

In closing, remember to not take it too seriously. Life & healing are meant to be fun. “A GOOD GUFFAW FROM THE BOTTOM OF THE BELLY” will make your gut happy.

References

Food Focus: Tomatoes

May 29, 2015

tomatoes

Food Focus: Tomatoes

Folklore

Tomatoes used to be grown solely for decorations. In fact, during Colonial times, tomatoes were thought to be poisonous and that its poison would turn blood into acid. Meanwhile, the native people of South and Central America regarded tomato seeds as aphrodisiacs. The first tomatoes were probably first cultivated in Peru (wild tomatoes can still be found in the Andes).

The names associated with the tomato in Europe didn’t help the Puritans feel at ease:  “pomi d’oro” (golden apple) in Italian & the French “pomme d’amour” (love apple). It didn’t help matters that, except for the fruit, all of the plant components are poisonous. Luckily, once the Colonists tasted  the fruit, the tomato was here to stay.

Although botanically the tomato is a fruit, a dispute arose in 1887 over the taxability of tomatoes (they were treated as vegetables). In 1893, the Supreme Court ruled in that the tomato was a vegetable and therefore subject to the tariff. Now, the tomato is the state vegetable of New Jersey, and in Arkansas, the tomato is both the state fruit and the state vegetable!

tomatoes-quote

The tomato made an impact on modern science because it began to pop up on the lists of foods preferred by people that were cancer free. In a large study in Wales, tomatoes ranked high as protectors against acute appendicitis.

Possible Therapeutic &/or Preventative Effects:

  • Cancer
  • Cardiovascular Disease
  • Appendicitis
  • Prostate Cancer
  • Colorectal Cancer
  • Blood pressure
  • Heart health
  • Diabetes
  • Skin
  • Constipation
  • Pregnancy
  • Depression

Nutrition Data
tomato-nutrition

Tomatoes are low in sodium and high in potassium and contain:

  • Vitamin E
  • Thiamine
  • Riboflavin
  • Niacin
  • Vitamin B6
  • Folate
  • Manganese
  • phosphorous
  • magnesium

 

Vitamin %DV
Vitamin A 25%
Vitamin C 32%
Vitamin K 15%
Potassium 10%

 

Risks and Precautions

  • Buy organic, if at all possible. Cherry tomatoes are on The Environmental Working Group’s Dirty Dozen, which suggests that conventionally grown cherry tomatoes have a higher risk of pesticide exposure.
  • Since tomatoes are high in potassium, they should be used in moderation when taking Beta-blockers (which can cause potassium levels to increase in the blood). If you have kidney function issues, your kidneys might not be able to remove excess potassium from the blood, so extreme caution should be taken when eating foods that are high in potassium.

 

Sources:

Recipe: Zucchini & Mushroom No-Pasta Lasagna

May 29, 2015

Recipe: Zucchini & Mushroom No-Pasta Lasagna

The other night, my hubby and I decided to experiment with a pasta-less lasagna. It was so good that we decided to make it again last night.

Here’s how we made a zucchini & mushroom lasagna. I have not yet experimented with adding other veggies to the recipe, but I will. It was a yummy, repeatable recipe.

Ingredients

  • 16 oz. zucchini squash
  • 8 oz. container of mushrooms
  • 2 cups (16 oz.) spaghetti sauce
  • 6 oz. shredded cheese (The first time we made this, we used shredded mozzarella cheese. This time we used a shredded cheese blend. They were both good.)
  • 1 tbsp. butter
  • Sea Salt & seasonings to taste
  1. Rub the butter on the bottom of an 8″ x 8″ square pyrex baking dish.
  2. Add zucchini strips, mushrooms, pasta sauce, and shredded cheese in layers. I criss-crossed the zucchini layers. Since I was on a time crunch and did not have time to prepare homemade pasta sauce, I bought a 16-oz. jar of organic pasta sauce. (Low sodium, no sugar added, so it needed a sprinkle of himalayan sea salt and some 6-pepper blend, for added flavor.)
  3. Repeat the layers as follows: zucchini. mushroom, spaghetti sauce, cheese – the last layer is the cheese layer (I added the remaining sliced mushrooms as garnish).
  4. Bake at 400 F for approximately 30 minutes (the temperature and baking time can vary.
  5. Enjoy

 

Food Focus: Mesclun

May 20, 2015

Food Focus: Mesclun

What is Mesclun? I didn’t know either. That is, until we received an order from the Organic Food Coop we used to use before we bought our Tower Garden.

Here’s the Wikipedia version: “Mesclun is a salad mix of assorted small, young salad green leaves, that originated in Provence, France. The traditional mix usually includes chervil, arugula, leafy lettuces and endive, while the term may also refer to an undetermined mix of fresh and available baby salad greens,[1] including lettuces, spinach, arugula (rocket, or roquette), Swiss chard (silver beet), mustard, endive, dandelion, frisée, mizuna, mâche (lamb’s lettuce), radicchio, sorrel, and/or other leaf vegetables.”

salad-ingredientsSuggested recipe:

  • Mix the desired quantity of mesclun mix, add some extra arugula, sprinkle it with chopped basil,and  a couple of sprigs of fresh thyme.
  • You can add tomatoes, avocado*, and cucumber.
  • For the dressing, a little bit of olive oil* with grated ginger and some citrus juice. (key lime, lemon, or blood orange).

Arugula is a good source of Protein, Thiamin, Riboflavin, Vitamin B6, Pantothenic Acid, Zinc and Copper. It’s high in Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium and Manganese.

Chervil is low in Sodium. It is a good source of Dietary Fiber, Thiamin, Riboflavin, Niacin, Vitamin B6, Magnesium, Phosphorus and Selenium, and a very good source of Vitamin A, Vitamin C, Folate, Calcium, Iron, Potassium, Zinc and Manganese.

Green Leaf Lettuce is a good source of Protein, Calcium, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Iron, Potassium and Manganese. (note: use red leaf lettuce for added selenium).

avocado-nutrition-data avocado-nutrition*Avocado is a superfood. It is is very low in Sodium (10.5 mg) and very high in potassium (727 mg). It is FULL of healthy fats (2534mg of Omega-6 fatty acids per 165mg of Omega-3 fatty acids).  It is also a good source of Dietary Fiber, Vitamin C, Vitamin K and Folate.

You can check out more nutritional information for the other mesclun ingredients at http://nutritiondata.self.com.

Check out other Raw and Cooling Salad Ideas, in an earlier post.

*Want to experiment with other salad oils? Here’s a prior post of oils & fats.

 

BALi Food Plan

May 20, 2015

BALi Food Plan

I am often asked which food plan I recommend. The answer is usually the BALI food Plan. Here’s why…

The BALi food plan was developed by Dr. Roby Mitchell, M.D. (read his credentials). BALI stands for: Basic, Antifungal / Antioxidant, Low Insulin. The list can be downloaded from Dr. Mitchell’s Dr. Mitchell’s Website.

baliMy notes: I am an avid reader of health articles. I believe that nature provides us with the answers we need for perfect health. I don’t believe that we can medicate our way out of a health crisis that we have behaved our way into. I have learned a LOT from Dr. Roby. I have been privileged to meet him and I like his authenticity and humility.

There are so many factors involved in being healthy – not all of them are lifestyle related. We are complex beings and each of us has differing needs. No single diet will ever work for everybody. That’s why I love this program.

The Food list was compiled through years of scientific research. Your objective should be to REDUCE inflammation, balance your Blood Glucose, and improve your IMMUNE response. Empower your immune system by CHOOSING powerful foods that provide real nourishment for your cells.

Please let me know how I could support you in reaching your goals. It does not have to be difficult.

Dr. Roby often says: consequence is no coincidence. There are consequences to human meddling with our food supply (GMO’s) so I fully recommend eating Organic foods.

 

Deeply Rooted

May 20, 2015

Deeply Rooted

It’s really all a blur. Last year seems to have flowed by-sometimes seemingly endlessly yet sometimes so swiftly that it made me dizzy. (Like the swelling of a river after a storm that in time subsides to a trickle). Have you ever had moments like those?

My father, Isaac Mordechai Antebi, got promoted in February. Yes, his work on this earth was done. Exactly 1 month shy of his 90th birthday.

I will share with you my gratitude for this giant of a man and I will share with you some of my recollections about this man that I called Papi.

My Papi was deeply rooted. A good man. His work ethic and compassion were deeply ingrained within his spirit. He had a sixth sense about him. He could spot a “charlatan” a mile away.

As a young child, I don’t recall much conversation with my dad. He was working and I was a kid. The first real conversation I recall having with my dad was when I was 16 and my Mom was in Israel taking care of her Mom. It was pretty awkward at first, but we slowly began to have more frequent conversations.

Papi was not a huggy-feely kind of parent (& I’ve always been a huggy-feely kind of free spirit). Let’s just say that we did not always understand each other. You see, communication was not really a strong component in our family dynamics. It was pretty much old school and traditional – Dad worked, Mom took care of the kids & home, we went to school, graduated, got married, and moved away (with at least daily calls and/or visits, of course). It was expected that we behave honorably. Always. It was expected that we behave respectfully. Always. Obligation, duty, and responsibility – we received those lessons on a daily basis.

My dad was fiercely loyal to “Family”. Even to those that deceived him or disrespected him. To him, “Family” was most important. He loved his grandchildren and great-grandchildren so very much. He just never knew how to express it.

When disagreements arose within the siblings, he would expect us to let things go – for the sake of family unity. He was happy as long as we could all “sit around the table” for a meal or gather for a festive occasion. None of the “details” really mattered, as long as we were all together. Lesson learned: This strategy NEVER works.

dad-glossaryHe was highly impatient. “Vamonos” was his most used word. It wouldn’t take too long for him to give my Mom a certain “look” followed by the famous “vamonos” when he’d had enough of anything.

During the last few years of his life, our relationship became strong. I learned (it wasn’t easy) to tell him when I disagreed with him. I learned to stand my ground. He was very demanding. He wanted visitors ALL THE TIME! I could not accommodate all of his requests, but I did my very best to visit often. In fact, he used to get so mad at me when I refused to comply with some of his requests!!!!

We took many, many, many, road trips together. He loved to travel by car! Florida, Colorado via Arkansas, Hot Springs, Waxahachie, (HE LOVED to go to WAXAHACHIE!!!!!)

My dad loved to dance. My parents knew how to shake up the dance floor. They made a beautiful couple when they danced together.

My dad loved ice cream. He did not drink enough water. Ever.

My dad loved Arak.

He loved going to shul. Some of my most treasured memories with him involved our trips to the synagogue. I was very proud to stand up in his honor when he was called to the Torah for a blessing. During the last few months, he was unable to easily walk up to the bimah and it hurt my heart to hear him decline the honor. Our Rabbi and our shul family were wonderful to him. They honored him in every imaginable way and he sang loudly and he breathed more easily when he was at shul. He loved singing the Hallel!!!! And, yes, he was first in line at the shnapps table.

He loved taking a “shot” to say a L’Chaim, anytime. Anywhere. A good whiskey or a shot of Arak made him happy. The most fun for him was having a L’Chaim with his grandchildren. He loved his grandchildren. He carried their pictures in his wallet. Yup. They were his pride and joy.

The day before he died, I came over to pick him up for a promised road trip. He looked at me and said that he was too tired. He said that he didn’t want to sleep but couldn’t help it. He was sitting in his recliner and was unable to stay awake during my visit. I told him that I would come back the next day to take him for a ride. I did come back the next morning, but he was already on his journey home. I love you, Papi.

 

 

Food Focus: Vinegar

March 11, 2015

Food Focus: Vinegar

vinegarEach country develops its own variety of bottled sauces – from wine in France & Italy to rice wine in the East and malt vinegar in Britain. Soy sauce and fish sauce are essential ingredients in Oriental cuisine; and in the Middle East, pomegranate syrup is used. Once you have experimented with the various flavors, try to experiment with these amazing and tasty syrups and vinegars in various recipes. This article will briefly describe a variety of vinegars and sauces, but will focus on apple cider vinegar – it’s health benefits and uses.

Storage
Vinegars and other bottled sauces are usually highly acidic or salty. Since salt and acid are natural preservatives, they should last for at least six months or longer. They should be stored in a cool, dark cupboard, away from heat. After a year or so in storage, they will probably lose their subtle flavor and have a sharper taste.

Food pastes do not store as well and, once opened, they should be stored in the refrigerator (covered in a thin layer of oil). I always recommend glass storage containers.

Wine Vinegars – The quality of wine vinegars vary tremendously. The best wine vinegars are made by the Old Orleans method. Barrels are filled with wine and vinegar along with starter vinegar. With time, microorganisms convert the wine into acetic acid. Once the process has been completed, some of the vinegar is removed and new wine is added to begin the process all over again.

Balsamic Vinegar – Balsamic vinegars have a wonderful, sweet & nutty rich taste. It is made from the juice of Trebbiano grapes (one of the world’s most widely grown white wine grape varieties.) The grapes are simmered and thickened before the fermentation process, which is quite lengthy, begins. First, it ferments in a huge barrel (chestnut or oak). As the liquid evaporates and concentrates, it is moved into smaller and smaller barrels. The process lasts from a minimum of 4-5 years to 40 or more years, by which time it is reduced to thick syrup. The older the balsamic vinegar, the less you will need to provide incredible and subtle flavors to your cuisine. A few drops will go a long way to releasing the flavor of your food. It can be sprinkled lightly over food, enhances sauces & dressings, Add it towards the end of the cooking process and never let it boil. It can be added to strawberries and other fruits for a yummy twist ii fruit salad.

Sherry Vinegar – Sherry vinegar comes from Jerez, Spain. It is a gourmet wine made from sherry. It is rich, aromatic and sweet and can be used as a seasoning in Spanish dishes, on salads, in soups, or to enrich sauces.

Perry Vinegar – Perry vinegar is made from pears. It is mild and should have the faint smell of apples. It can be used the same way cider vinegar is used.

Rice Vinegar – Rice vinegar is made from rice wine. It is sweet and has a faint yellow color. It has a mild, delicate flavor and can be used in dressings, for pickling, or to season the rice for sushi. Brown rice vinegar is darker in color and has a more pronounce flavor.

Black Rice Vinegar – Black rice vinegar comes from China. It is very dark and inky looking. It is thicker than most vinegar and has a sharp, rich, spicy fragrance. It is reminiscent of balsamic vinegar. It is used for braising, enriching sauces and as a dipping sauce.

Fruit-Flavored Vinegars – Fruit vinegars are made by macerating fruit in vinegar and letting it sit over a period of days before straining it through a cheesecloth-lined sieve. Raspberries, currants, blackberries and blueberries make excellent fruit vinegars. They can be used in long summer drinks (added to ice tea) or fine vinaigrettes.

Herb-Flavored Vinegars – Vinegar can be flavored with practically anything that you wish. It is made by pushing a few large sprigs of herbs (either a single type or a combination) into the bottle of vinegar. Use a good quality white wine vinegar, rice vinegar or cider vinegar. Then leave it on a sunny, warm windowsill for a week or longer. If the green sprig begins to fade color and starts looking tired, strain the vinegar and rebottle it.

Chili Vinegar – Chili vinegar can be as strong as you wish it to be. Add one or two chilies for a mild, spicy flavor; or add a handful for a chili explosion. You can also use garlic or other bruised spices in the mixture. Follow the method outlines above.

(Apple) Cider Vinegar – Cider vinegar has a sweet and gentle taste and low acidity. When it is good, it has a sweet, faint smell of apples. It is mild and often used for pickling, for flavoring, with herbs, and for dressings over salad. It can be used as a drink, lightly sweetened, and topped with mineral water.

Crushing organically grown apples and storing them in wooden barrels make organic apple cider. Over time, the fermentation causes a web-like bacterial foamy substance to grow over the fermented material. This substance, which is called mother, can be used to add to other apple cider vinegar to speed up its maturity or to initiate the fermentation process of more apple cider vinegar. The natural vinegars that have the mother contain minerals and enzymes that are not found in commercially distilled vinegars (due to over-heating, over-processing, and filtration). Natural apple cider vinegar has an ideal acidity level (pH) of 5-7.

Apple Cider Vinegar, with an ideal acidity (pH) level of 5 to 7, is a natural probiotic health drink.

  • It is important to utilize natural organic apple cider vinegar for many reasons:
  •  It contains vital minerals and trace elements (potassium, magnesium, phosphorous, chlorine, sodium, sulfur, copper, iron, silicon & fluorine) – all needed for a healthy body.
  • It is a natural probiotic.
  • It has been used to treat some chronic conditions, eliminating the need for dangerous medications.

It has been known to:

  • Reduce sinus infections and sore throats
  • Balance high cholesterol
  • Cure skin conditions such as acne
  • Protect against food poisoning
  • Fight allergies in both humans and animals
  • Prevent muscle fatigue after exercise
  • Strengthen the immune system
  • Increase stamina
  • Increase metabolism – which promotes weight loss
  • Improve digestion and cure constipation
  • Alleviate symptoms of arthritis and gout
  • Prevents bladder stones and urinary tract infections
  • Has been found to be an effective treatment for yeast infections.

General Home Remedies:

Daily maintenance, Weight Loss & pH balancing – 2 teaspoons of ACV in a glass of water, three times per day, before meals.

Halitosis – Add 2 teaspoons of ACV in to a cup of water and gargle with the mixture for 10 seconds at a time. Spit. Repeat.
Body Odor –

  • Under arms – wipe ACV under armpit with a cotton ball every morning.
  • Feet – soak feet in a pan filled with water containing 1/3 cup of ACV for 15 minutes each week.

Acne – Apply a solution of ACV and water (2 tablespoons per 8 oz water) with a cotton ball several times a day.

As you can see, there are many types of vinegar as well as many uses for vinegar. Explore, try something new, and enjoy the different flavors and textures. Bon Appétit!

Sources:
• Sophie Grigson’s Ingredients Book; Sophie Grigson, Mitchell Beazley, 1993
• http://foodmatters.tv/

Trader Joe’s Made Me Cry

January 14, 2015
Trader Joes

Trader Joe’s Made Me Cry

Have you ever had a moment in your life that you felt as if you were on auto-pilot? I had such a week last week.

I was chugging along doing a million things at once while juggling some difficult family/friend issues. As many of you know, I am usually a very happy person, so many times strangers can’t tell when I am facing a challenging moment. As you also probably know, I LOVE nutrition and healthy living and happily rattle about such matters to anyone that cares to listen.

That was the case last week. I ran into Trader Joe’s (Plano, Texas) to get a few items for home (fridge was pretty bare) and I was running back to visit a loved one at the hospital. [Side-note: Trader Joe’s employees have got to be the friendliest employees on the planet!!!] The beautiful young lady at the cash register commented on the healthy choices I made and I took the opportunity to remind her that it’s never too early to live a healthy lifestyle, as some of my loved ones are suffering through tremendous health challenges. I also asked her not to pack my mineral water because I really needed a drink (my attempt at humor for the day) and that was it for my ride to the hospital.

After I paid my bill, she asked me to wait a minute while someone from customer service approached and handed her a bouquet of flowers, which she promptly gave to me. She assured me that “everything is going to be ok” and gave me a big hug. Frankly, such kindness brought me to tears.

I applaud this young lady & I applaud Trader Joe’s for supporting their employees to treat their customers with kindness, friendliness & compassion. Thank you, Trader Joe’s!

We never truly know what’s going on in someone’s life or the challenges each person faces. Behind somebody’s smile there could be heartbreak.

This random act of kindness made my day and I will pay it forward. I challenge you to do a random act of kindness.

Trader Joes

He Makes A Difference

December 18, 2014

He Makes A Difference

Every once in a while we are blessed to meet a person that is such a Mentsch that you cannot help but wish him success in everything he does. Eleven years ago, I met such a man.

In December of 2002, I spent a day in the City of Cedar Hill, Texas. I was in town for a family event and decided to spend a day at my new place of employment to get to know the people a bit before I started my new job (in January). Little did I know that I would meet a man that would so change my life for better.

Let me tell you a little bit about this man. Mr. Greg Porter (a.k.a. Porter) is a man who cares. He cares about his employees, he has the heart of a servant, and he will go out of his way to do things for people (sometimes in secret mode) because he is humble.

He also has some interesting sayings. “Don’t get your knickers in a wad”, he would tell me. Such and such will happen when “cats and dogs sleep together”. Mr. Porter is the voice of calm & reason (….well, almost always).

He taught me a lot. It is a sincere privilege to be counted among his friends and an extreme honor to have had the pleasure of working for him.

Mr. Greg Porter serves his city with love, respect, integrity, and humility. The City of Cedar Hill is blessed to have such an amazing new City Manager.

May G-d Bless You and your family and may you always have 100% Total Success.

With Respect & Love,

Ruthie (Anatoly) Guten

FullSizeRender

Sleep Matters

November 26, 2014

sleep-lackSleep Matters

Having a good night’s sleep is important to our quality of life in many ways:

  • Lack of sleep affects our mood.
  • Lack of sleep affects our health.
  • Lack of sleep affects our productivity.

I can only speak for myself. When I don’t get enough sleep and I don’t feel adequately rested, my mood can swing from pensive to giggly.  It definitely alters my productivity. I see a marked difference in my concentration if I have had a good night’s sleep.

For me, the most important item on the list above is how lack of sleep affects our health. According to Dr. Erica Mallery-Blythe, “sleep loss impairs immune function & immune challenge alters sleep”, so it’s a vicious cycle. According to Dr. Mallery-Blythe, sleep deprivation delays wound & burn healing, decreases white blood cell count, and impairs working memory – which, in turn, impairs decision making, reasoning, episodic memory, and lowers seizure thresholds.

There are many symptoms associated with sleep deprivation, such as: aching muscles, confusion, memory lapses (or loss), depression, hallucinations, hand tremors, headaches, malaise, sensitivity to cold, bloodshot eyes, puffiness around the eyes, increased blood pressure, increased stress hormones, increased risk of diabetes, increased fibromyalgia, irritability, obesity, child temper tantrums, yawning, and some symptoms that are similar to ADHD & Psychosis. And, By the way, complete sleep deprivation leads to death, she says.

Recent research at UCLA indicates that there may be a connection between improved lifestyle habits, including improved sleep hygiene, and improved outcomes for Alzheimer’s patients.

The amount of sleep that each person requires varies.  There are folks that swear that they don’t need more than 5 hours of sleep per night. Others, like me, need a minimum of 8 hours of good quality sleep in order to feel healthy.

Here are some tips that will hopefully help you determine what areas you can improve so that you can consistently obtain good quality rest:

  • Consistently maintain regular bedtime and wake-up hours (even on weekends and holidays).
  • Don’t go to bed unless you are sleepy.
  • Keep your bedroom dark. Even the slightest glow from an alarm clock can disrupt your ability to sleep.
  • If you don’t go to sleep within 20 minutes, get out of bed. Return to bed only if you’re sleepy.
  • Avoid caffeine consumption (tea, cola, coffee, chocolate) within 4 hours to 8 hours of bedtime.
  • Exercise regularly, but avoid intense physical activity 3 hours before bedtime.
  • Keep a regular schedule – regular times for meals, etc…
  • Avoid daytime naps. If you must take a nap, do so before 3 pm.
  • Avoid eating a meal 2 hours before bedtime (a light snack can help avoid hunger pangs and aid sleep).
  • Avoid stressful or noisy distractions while trying to sleep (noisy clocks, bright lights, uncomfortable clothes or bedding).
  • Avoid alcohol consumption & nicotine 2 hours before bedtime, which can disturb sleep quality.
  • Create a relaxing bedtime routine (book, music, bath, relaxation technique).
  • If you have difficulty relaxing at bedtime, essential oils, like lavender or chamomile in a diffuser (or in a bath) might help to soothe you enough to relax. You might also want to utilize some herbal relaxation aids such as valerian, passionflower, hops, or lemon balm may be helpful.
  • Get enough sleep so that you feel well-rested nearly every day.
  • Use the bed for sex and sleep only (no TV, laptop computer, reading, etc.)

The bedroom should be calming, quiet, dark, and a little bit cool and make sure your bed is warm & comfortable. I urge you to consider avoidance of any electronics in the bedroom – including TVs and cell phones.

There are many possible reasons for our lack of sleep. if we habitually have a problem getting enough rest, it is imperative that we analyze what is causing us to lose sleep at night. It might take a bit of detective work on our part. For example, I have been doing a lot of research on EMF’s, since I have noticed a dramatic change in my sleep quantity & quality since a new smart meter was installed at our home. Coincidentally, the meter is on the brick wall that lies along the headboard of our bed.  (I’ll be writing a separate blog post on my research & findings. I’ve also been doing some research on Inclined Bed Therapy. I am fascinated by this topic & plan to write an article about this as well.)

Last, but not least, my colleague, Rosangel Perez, and I recorded a blog talk radio show called Tips For Better Sleep, which inspired this blog post. You can listen to our recorded show here.

References:

Huffington Post Article: 37 Science Backed Tips For Better Sleep Tonight
Sleep Hygiene Tips, University of Maryland, 2005

Huffington Post Article: 9 Surprising Reasons You Can’t Fall Asleep

Dr. Erica Mallery-Blythe: British Society of Ecological Medicine (BSEM-March 2014)

Cafecito Break – The Voice of The Awakening Woman,November 17, 2014

Disclaimer:  The information contained in this article is provided for informational or educational purposes only and is not intended to be, or serve as a substitute for the advice of your physician. Always seek your doctor’s advice.

Brain Powers

November 18, 2014
Mind Powers

Brain Powers

I’m on a quest.
We are all on a quest. What’s yours?
Do you have a clear vision of what you really want?

Why do you want it? Are you sure you want it? Can you see it? Can you feel it? Can you define it?

Sometimes, the easiest questions have the most complex answers. For years, I’ve been asking myself what do I really want? My answers have always been pretty vague.

I want world peace. Yup. Don’t we all?

No, really, what do I really want?

It finally dawned on me that I have never really thought about what I wanted enough to really want something specific. My desires were always linked to the wellbeing of my loved ones and myself. Really. In fact, I often have a really difficult time deciding simple things.

My husband has a difficult time buying gifts for me. When he asks me what I want, I draw a blank. (He doesn’t. He loves gadgets and seems to have an on-demand list of fun things to get or to do.) Me? I draw a blank.

My dear friend (and long-time confidante) has always told me to be clear. Have a clear goal. Stay focused. The universe will always conspire to give you that on which you focus. If you focus on lack, you get more lack. My friend, Carl, used to quote his uncle who’d say: “‘Well, it could have been worse’, and, by golly, it got worse”.

Here is what I’ve learned so far:

  • We have been imprinted with a belief system since childhood
  • Our brains are like a computer. Everything we have ever heard is stored in this magnificent computer. It’s up to us to continually fill our brains with positive statements. Eventually, the number of positive beliefs will outnumber the negative imprints we have received.
  • Our spinal column is like an antennae system. We are constantly transmitting and receiving energy. Like a tuning fork, we emit a particular frequency. Those that are vibrating at a similar frequency will recognize our energy and be drawn to us. (The Law of Attraction). I believe that timing is an issue. If we focus on something that is too specific, we might miss out on something even better. It gets kind of tricky, so it’s important to be specific enough with our request to achieve our goal, yet vague enough to allow for adjustments that would be for the greater good of all involved.
  • We are in control. It’s up to us to create the most amazing life we can.
  • It’s good to feel good. When we feel joy, we receive more joy.

As an engineer, I need to understand the steps. I need a “how-to” manual. Recently, I listened to John Kehoe, author of Harness The Power Of Your Mind. Here are some action items that I took away from that talk:

  • Imprint prosperity beliefs into our consciousness.
  • Watch our thoughts.
  • Redirect through affirmations.
  • Develop a prosperity consciousness.

We imprint empowering beliefs into our consciousness by thinking about the power of the mind.

He tells us to ponder the statement “I have unlimited power at my disposal” for 5 minutes every night. Contemplate it. Affirm it. He suggests that we practice this consistently every day for 60-90 days and cautions us to not miss a day because repetition is the key to the mind’s powers.

Another suggestion he made is that we make a list of at least 15-20 things that make us feel really successful about whom we are right now. By doing so, we are creating a vibration of success in the present time. Success is a vibration and It attracts more success. For example: “I’m a good parent”, or “I’m a good friend”.  When we start our day by spending 5 minutes going over this list and feeling really good about whom we are now, we start our day in a “success” state of mind.

Another way to imprint prosperity consciousness beliefs into our mind is by visualization (which is a way of imprinting). We can visualize ourselves reaching our goal as if it were happening right now. Not in the future.

It is an abundant universe and we can take time to recognize and acknowledge the prosperity that surrounds us. For example, when we see buildings, we recognize that there are owners, builders, tenants, and even luxury penthouse owners. There’s so much wealth around us. Money represents a transfer of energy and it constantly flows from one place to another. There is an abundance of money all around us.  Money is available. According to CNN, there are millions of millionaires. In the US alone, there were 9.6 million millionaires in 2013.

What’s your calling? Have a good idea? Now is the perfect time to go for it and take the initiative. It is an abundant universe. There are staggering opportunities available to us – more than we even know. And they come in different shapes & sizes.

It’s our duty and responsibility to succeed. Each and every one of us has an answer to a problem on this planet. We’re all plugged into the same universe. We have a contribution to make. Honor your calling. It’s an opportunity for the world to receive your gifts. Follow your bliss. Bliss begins with gratitude.

A great way to practice gratitude on a consistent basis is to make a list of all the things in our life that we are grateful for. There are wonderful groups like The Gratitude Movement on FaceBook where we can publicly share our gratitude on a consistent basis. It’s important to find something everyday for which we are grateful.

Another step we can take is to practice philanthropy, give generously, or tithe. He suggests that we give away a percentage of what we receive.  According to John Kehoe, psychologically, it needs to be a declared percentage. He says that when we create a practice of giving, whatever we give away comes back to us manifold yet when we give away out of our lack it creates personal energy of lack. In other words, if we have a hard time giving away it means we don’t trust the universe and if we don’t trust the universe, we are not open to receiving abundance and prosperity.

Let’s take his advice and anticipate our success.  I can’t wait till we are all financially successful and I am excited about the wondrous probabilities and possibilities that are in front of us.

 

Learnmindpower.com

Thank you to my teachers & mentors, including but not limited to: Dr. Bruce Berkowsky, Coach Joe (R.I.P), Dr. Gary Berman, & Abraham, P’Taah, Kryon, Ramtha, and other spiritual teachers that are so important to me.

Energize The Holidays

November 5, 2014

Alzheimer’s – UCLA Study

October 27, 2014

Alzheimer’s – UCLA Study

“In the UCLA protocol, patients made dramatic lifestyle changes. They avoided simple carbs, gluten and processed foods. They increased their fish intake, took yoga and meditated. They were instructed to take melatonin, get adequate sleep, incorporate vitamin B-12, vitamin D-3 and fish oil.

Within six months, nine patients saw a noticeable improvement in memory. One patient, who was in the late stages of Alzheimer’s, did not show improvement.”

See original post – ABC News

Beauty Starts With Me

August 3, 2014

Beauty Starts With Me

You Are Enough! You Are Beautiful!

Have you ever felt uncomfortable because of your appearance?

A few weeks ago, I had a very uncomfortable experience. I didn’t feel pretty enough. Enough for what? That question got me going. I started wondering about how others define the concept of beauty. I did a Google image search for the word “Beauty” and I was SHOCKED at the images that I saw!

That same day, I saw an image of a young lady who had been bullied by her class. Someone tried to shame her body with graffiti. She reacted in an awesome way. Here’s an article about the incident.

The next morning, as I sat in the dentist’s chair, I saw an interview of a young lady who produced a music video about healthy body image. I did not remember the name of the young lady. The important thing to note is that I left the dentist’s office with a strong desire to see the world through different eyes.

I am beautiful.

I see beautiful things.

I see the beauty in you.

Beauty. Starts. With. Me.

Beauty. Starts. With. You.

I wanted to do something tangible to promote the idea of beauty. Real beauty. So I created a website called BeautyStartsWithMe.com and have started to share posts on social media with the hashtag #BeautyStartsWithMe.

Please take a few minutes to read the stories, poems, or watch the videos posted, etc… Each entry is inspirational.

Please help me spread the word by sharing your story and using the following hashtag on social media sites: #BeautyStartsWithMe.

Tasha, We Miss You

June 24, 2014

Tasha, We Miss You

tasha

Tasha

When we first brought Tasha from the shelter, she would not let us touch her on her head. She never licked our face or jumped on us to get love. Tasha was most definitely abused as a puppy. We felt so wonderful when she started jumping on us and licking our faces!!!

While her “sister” Allie would immediately give us her tummy for a tummy rub, Tasha NEVER let anyone roll her over onto her back….until last week. She was laying on her little mattress and she was so lethargic that we fed her Bounce Back (thanks Betty Antebi and Cayce) by dropper. I massaged her with a “Tasha Blend” of essential oils I made just for her. She let me gently roll her onto her back.

She may not have physically healed, yet I believe her soul received a lot of healing.

Yes, we are sad now. Yes, my tears are still flowing at the mere thought of our Tasha. Yes, she’s a sweet angel doggie now.

 

allie-tasha

Allie & Tasha

The Last Battle

If it should be that I grow frail and weak
And pain should keep me from my sleep,
Then will you do what must be done,
For this — the last battle — can’t be won.
You will be sad I understand,
But don’t let grief then stay your hand,
For on this day, more than the rest,
Your love and friendship must stand the test.
We have had so many happy years,
You wouldn’t want me to suffer so.
When the time comes, please, let me go.
Take me to where to my needs they’ll tend,
Only, stay with me till the end
And hold me firm and speak to me
Until my eyes no longer see.
I know in time you will agree
It is a kindness you do to me.
Although my tail its last has waved,
From pain and suffering I have been saved.
Don’t grieve that it must be you
Who has to decide this thing to do;
We’ve been so close — we two — these years,
Don’t let your heart hold any tears.

— Unknown

The Music of Your Heart

June 6, 2014

The Music of Your Heart

Music of Your HeartIn response to a challenge, I’ve been posting videos on Youtube that correspond to the Gratitude Movement (on FB)’s 29 Days of Gratitude – Love Lives Here.

Here is my first YouTube video, challenging you to Listen to the Music of your Heart:

Grow Your Own Food

May 29, 2014

Grow Your Own Food

Grow Your Own Food

Our Tower Garden

For many years, I have been a staunch advocate of organically produced foods, supporting local farmers, and eliminating harmful GMOs. Dennis & I researched hydroponic systems, and truthfully, we hesitated. Why did we hesitate, you ask?

For beginners, we never had much of a green thumb. We seemed to destroy most plants that came into our care. But we really wanted to be part of the solution!!! Finally, about one year after starting our research, we decided to purchase a Tower Garden. It’s pretty much as easy as it gets. Plug & Play. It uses a fraction of the water that regular agricultural methods require and we can bring it indoors during winter with a grow light.

Now, we have gotten the gardening bug and have branched out to a very small herb & tomato garden (in an old, red wheelbarrow).
wheelbarrow garden

Next? A garden labyrinth… See? you take one small step & your journey unfolds!!!! Please call me if you want to visit our tower garden or if you want more information. If you decide that you absolutely love this idea and want one for yourself, online ordering is available. I’d really appreciate it!!!

Song of Eve

January 16, 2014

Song of Eve

violin-clip-art-8

The Touch of the Masters Hand

“Twas battered and scarred, and the auctioneer
thought it scarcely worth his while to waste much time on the old violin,
but held it up with a smile; “What am I bidden, good folks,” he cried,
“Who’ll start the bidding for me?” “A dollar, a dollar”; then two!” “Only
two? Two dollars, and who’ll make it three? Three dollars, once; three
dollars twice; going for three..” But no, from the room, far back, a
gray-haired man came forward and picked up the bow; Then, wiping the dust
from the old violin, and tightening the loose strings, he played a melody
pure and sweet as caroling angel sings.”

Last night, I was once again privileged to learn from my teacher & mentor, Dr. Bruce Berkowsky. The subject of the class was how to potentize a blend of essential oils by the use of his magical protocol called Spiritual PhytoEssencing. The blend that was the subject of our class is called Song of Eve.

A potentized blend carries the spark (the essence) of the essential oils blend after the physical elements of the actual blend have been stripped away.

“In order to reach the essence of the fruit…we must relate to its innermost aspects, its spiritual dimension. This dimension is called the Godly spark of the object…Each and every object has its Godly dimension, which is the reality revealed when the material aspect is stripped away.”
— Rabbi Yechiel Bar Lev

 Here’s a video that beautifully demonstrates how water has memory. It’s similar to the potentizing effect that we are utilizing in Spiritual PhytoEssencing.

I want to share a story of another Eve that I remembered during last night’s class. Years ago, there was an old violin maker and his wife that owned The Violin Specialty Shop on Lemmon Avenue in Dallas. His name was Earnest Lindsay. His wife’s name was Thelma.

When I was in high school, I used to go play violin for them and spend time with them. He was a paraplegic and didn’t get out too often.

There were violins hanging on the north wall of the shop. Mr. Lindsay would let me play any violin I chose except for one: Miss Eve. Miss Eve was made as a gift to another young lady who would frequent his shop. She was a young Jewish girl named Eve. She also would play the violin for them. Apparently, Eve fell in love with a Muslim man when she went to school at a nearby University (the same University where I got my degree, coincidentally), married him and disconnected herself from her family and friends 100%.

Mr. Lindsay was heartbroken. He would only let us (I brought friends along to play for him sometimes) play Miss Eve occasionally, to keep the violin from deteriorating. He once told me that he was always hoping that she would come back to play it someday.

What happened to Mr. Lindsay? He passed away from a heart attack. The last time I saw him he was at the hospital. He didn’t want me to see him in that condition and he rushed me away. I never forgot him. He loved the Mountains.

What happened to “Miss Eve”? – an old preacher named Bob inherited Miss Eve when Mrs. Lindsay passed away. I don’t remember his last name. He was one of the people that used to come and watch over the couple.

I once tried to find Eve on campus. I started asking around about her. One day, an Immam came up to me and asked me why I was looking for Eve. He instructed me that she is married and has a new way of life and as such she is not allowed to have contact with anyone associated with her past. He warned me to stop trying to find her because she did not want to be found.

I remember Mr. Lindsay telling me how her Mom and family were heartbroken when she “disappeared”.

Last night, I couldn’t help but feel that the blend, Song of Eve, can help to heal the soul of all those affected by her story.

Once again, I am blessed beyond measure that Dr. Berkowsky has created such an amazing protocol and I thank him for bringing us this amazing gift.

One last thought:

On the back of his business card, Mr. Lindsay had an excerpt of this poem:

The Touch of the Masters Hand

Twas battered and scarred, and the auctioneer
thought it scarcely worth his while to waste much time on the old violin,
but held it up with a smile; “What am I bidden, good folks,” he cried,
“Who’ll start the bidding for me?” “A dollar, a dollar”; then two!” “Only
two? Two dollars, and who’ll make it three? Three dollars, once; three
dollars twice; going for three..” But no, from the room, far back, a
gray-haired man came forward and picked up the bow; Then, wiping the dust
from the old violin, and tightening the loose strings, he played a melody
pure and sweet as caroling angel sings.

The music ceased, and the auctioneer, with a voice that was quiet and low,
said; “What am I bid for the old violin?” And he held it up with the bow.
A thousand dollars, and who’ll make it two? Two thousand! And who’ll make
it three? Three thousand, once, three thousand, twice, and going and
gone,” said he. The people cheered, but some of them cried, “We do not
quite understand what changed its worth.” Swift came the reply: “The touch
of a master’s hand.”

And many a man with life out of tune, and battered and scarred with sin,
Is auctioned cheap to the thoughtless crowd, much like the old violin, A
“mess of pottage,” a glass of wine; a game – and he travels on. “He is
going” once, and “going twice, He’s going and almost gone.” But the Master
comes, and the foolish crowd never can quite understand the worth of a soul
and the change that’s wrought by the touch of the Master’s hand.

-Myra ‘Brooks’ Welch

Kale, Strawberry, Almond Smoothie

March 12, 2013

Kale, Strawberry, Almond Smoothie

We are in search of low carb, healthy, smoothie recipes. Here’s one we tried today. It was yummy.

 

Ingredients Calories Carbs Fat Protein Sodium Sugar
Strawberries – Raw, 1 cup, sliced 53 13 0 1 2 8
Almonds Raw – Great Value, 2 oz (24 whole kernels = 28 grams) 320 12 28 12 0 2
Kale – Raw, 1 cup, chopped 34 7 0 2 29 0
Wholesome Sweeteners – Organic Stevia, 1 packet (1g) 0 1 0 0 0 0
Total: 407 33 28 15 31 10
Per Serving: 204 17 14 8 16 5

Here’s the breakdown:

Total Fat – 14.5g
Saturated – 1  g
Polyunsaturated – 3.7 g
Monounsaturated – 9.1g
Trans – 0g
Cholesterol – 0mg
Sodium – 15.2mg
Potassium – 276.7mg
Total Carbs – 16.2g
Dietary Fiber – 5.7g
Sugars – 4.9g
Protein  –  7.7g
Vitamin A – 103.2%
Vitamin C  – 148.3%
Calcium – 11.9%
Iron – 11.1%

The Magic of Smoothies

March 3, 2013

The Magic of Smoothies

I Have Discovered The Magic Of Smoothies

I recently made the most amazing smoothie. I was sitting at my computer writing this post when I realized that I had forgotten to eat lunch. As I didn’t want to break the “flow” of creativity (haha) I decided that I would make a quick smoothie. Here’s what I added to my Nutribullet: kale, home-made almond milk, banana, maca powder, and a little bit of pineapple juice. Yummy.

So what exactly was in my lunch?

So now I have wonderful friends with refrigerator rights (what are refrigerator rights, you ask? That’s the topic of a future blog post) that drop by for a quick-smoothie-fix every so often!!

I also love my Breville juicer and use it almost every day. Here’s a blog post I recently published if you’re debating whether to add fresh juices to your daily nourishment plan or stick with smoothies. They’re both great ways to add amazing nutrition to your life!

Smoothies vs. Juices

March 3, 2013

Smoothies vs. Juices

In my opinion, both fresh fruits and vegetable juices AND smoothies are wonderful ways to nourish yourself. There are some incredible healing protocols that feature fresh fruits & vegetable juices, like the Gerson Therapy. There’s even a really good documentary called the Gerson Miracle that has been available on Netflix. If you or someone you love is facing critical health issues, I urge you to read the book or watch the documentary.

Smoothies are wonderful because they allow you to incorporate the whole fruit/vegetable into your drink. It’s an easy way to add powerful ingredients like leafy greens to your diet. Many of us fail to consume enough fruits and vegetables during the day. (I recommend 8-9 servings of fruits/veggies per day). How many servings of fruits and veggies do YOU eat daily on a regular basis?

Food Focus: Horseradish

February 8, 2013

Food Focus: Horseradish

Did you know that for centuries horseradish was thought of as a medicine and not as a condiment? In the 1500’s, it was known in England as “Red Cole” and it grew wild in several areas of the country.

Horseradish can be used medicinally as the root contains an antibiotic substance as well as Vitamin C. It has been used externally as a compress that is heat-producing and pain-relieving for neuralgia, stiffness and pain in the back of the neck. It has been used internally to treat kidney conditions which cause water to be retained by the body, as it is believed to be a very powerful diuretic.

Traditional Preparation- Recipe

  • 1 ounce chopped fresh horseradish root
  • 1/2 ounce bruised mustard seed
  • 1 pint of boiling water

Allow the horseradish and mustard seed to soak in the water in a covered bowl for four hours, then strain. The above preparation concoction has been used as a diuretic (3 tablespoons, three times a day). It can also be mixed with white wine.horseradish

Home Remedy for Hoarseness

Make a syrup made from the following:

  • grated horseradish
  • honey
  • water

Culinary Uses

Horseradish has a sharp, mustardy taste. The condiment is made by grating the fresh root and adding vinegar. Some commercial versions add mayonnaise.

Reference & Illustration Credit: Rodale’s Illustrated Encyclopedia of Herbs, Rodale Press, 1987; Illustrator:Frank Fretz

Food Focus: Ginger

February 7, 2013

Food Focus: Ginger

Ginger has been used for centuries. It was used by the Greeks as early as 4400 years ago and by the Spanish in the 16th century. It is spicy, yet soothing and is an easily recognizable ingredient in Oriental cuisine.

Ginger is widely used in cooking and in the healing arts, as it is a safe and effective herb that:

  • soothes indigestion
  • relieves flatulence
  • is effective against motion sickness
  • promotes circulation

Chef’s Tip
Add 1 slice of peeled fresh ginger into a marinade for every lb. of meat or poultry.

Ginger is easily available fresh, powdered, or in dry pieces. To store fresh ginger, it should be refrigerated. If it is wrapped first in a paper towel and then wrapped tightly in plastic, it will keep for weeks or months.

frozen gingerGlenn’s Tip
Keep fresh ginger frozen until it’s ready to use. Peel it if it is not known to be organic.

Recipe for Fresh Ginger Tea:

  1. Pour one pint of boiling water over 1 ounce of grated ginger
  2. Steep for 5-20 minutes
  3. Drink 1-2 cups per day, either hot or warm

Ginger is a mild stimulant which promotes circulation. On a cold day, ginger tea can warm and invigorate you. If you don’t feel like grating the ginger, just pour the boiling water on top of the rhizome. The tea won’t be as strong that way. You can sweeten it with a bit of honey or stevia. If you’re really adventurous, you can add a bit of grated fresh turmeric root to the tea. That will increase the anti-inflammatory properties of the tea. Cheers!!!

Reference: Rodale’s Illustrated Encyclopedia of Herbs, Rodale Press, 1987;

It Burns So Good!

February 1, 2013

It Burns So Good!

Last month, on Rosh Chodesh (the New Moon), I joined hundreds of people across the globe in a “virtual” event. I was invited to the Master Tonic Party. Ok, so it sounds pretty weird. Actually, it was tremendous fun!

I have been asked by many of my friends to post the recipe, so here it is:

Master Tonic Ingredients

1 part fresh chopped or grated garlic cloves
1 part fresh chopped or grated white onions, or the hottest onions available
1 part fresh grated ginger root (increases circulation to the extremities)
1 part fresh grated horseradish root (increases blood flow to the head)
1 part fresh chopped or grated Cayenne peppers, Jalapenos, Serranos, Habeneros, African bird peppers….any combination of the hottest peppers available

The garlic cloves and onions are antibacterial, antifungal, antiviral, antiparasitical. The ginger root increases circulation to the extremities. The horseradish root increases the blood flow to the head. More on the various peppers in a future blog post. Come back soon.

In lieu of the horseradish, I used Daikon radishes, as I had those on hand and was on too tight a schedule to run to the market and buy the horseradish.

Try to use fresh organic ingredients, whenever possible.

Here are the instructions, as I received them:

  1. Fill a jar 3/4 full with equal amounts of the garlic, onion, radish, ginger and peppers.
  2. Top it off with raw, unfiltered, unbleached, non-distilled, organic apple cider vinegar.
  3. Cover it well
  4. Store it in a cool pantry for a period of two weeks.
  5. Shake it daily. Shake it well. At least once per day. Twice daily would be great.
master tonic blend

Ready To Be Stored Away For 2 Weeks

This recipe whould be prepared during the NEW MOON and strained & bottled on the FULL MOON (approximately two weeks). The mixture should be strained well before bottling it.

I decided to get a bit creative. Here are the steps that I took:

  1. Strained the entire amount through a large-mesh sieve
  2. Strained the fluid through a fine-mesh sieve
  3. “nutri-blasted” the remaining pulp in batches by filling the large nutribullet cup 3/4 full with pulp and additional apple cider vinegar to the “fill line” and processing it until smooth.
  4. Strained the nutri-blasted pulp through the two sieves
  5. Strained the residue through a cheesecloth bag
  6. Placed the dry pulp on a stone tray and placed it in the oven to dry at a temoerature of 115F
    The last step was interesting because I had to manually squeeze the cheesecloth bag to obtain all of the remaining fluid. WARNING: USE GLOVES OR A PLASTIC BAGGIE OVER YOUR HANDS TO PROTECT YOUR SKIN.
  7. Bottle the liquid & label the bottles.

Here are the pictures of the results:

master tonic blend

Ready To Be Labeled

master tonic blend

Once dry, the residue can be milled to a fine powder that can be used as a seasoning.

master tonic blend powder

Residue Can Be Used As Seasoning

L’Chaim!!!!

master tonic shot

 

Food Focus: Pineapple

December 19, 2012

Food Focus: Pineapple

pineappleDid you know that pineapple is a compound fruit? I didn’t even know what a compound fruit was until I did my research for this article. A compound fruit is a fruit that develops from many small fruits that become fused together around a central core. It’s low in calories: around 50 calories/100 grams (approx. 3/5 cup) and contains a digestive enzyme called bromelain that digests food by breaking down the proteins. Bromelain has also been found to have anti-inflammatory properties, as well as anti-clotting and anti-cancer properties. Studies have shown that regular consumption of pineapple helps prevent arthritis (note—“-itis” indicates inflammation), indigestion and worm infestation.

In terms of percentage of RDA, pineapple contains:

  • Vitamins
    • Folates – 4.5%
    • Niacin – 4%
    • Pyridoxine – 9%
    • Riboflavin – 1.5%
    • Thiamin – 6.5%
    • Vitamin A – 2%
    • Vitamin C – 80%
    • Vitamin E – <1%
    • Vitamin K – 0.5%
  • Electrolytes
    • Potassium – 2.5%
  • Minerals
    • Calcium – 13%
    • Copper – 12%
    • Iron – 3.5%
    • Magnesium – 3%
    • Manganese – 40%
    • Phosphorous – 1%
    • Selenium – <1%
    • Zinc – 1%

Pineapple has always been one of my favorite fruits. I also love to make fresh pineapple/carrot juice. Yummy.

Reference: http://www.nutrition-and-you.com/pineapple.html

Food Focus: Maca Powder

December 19, 2012

Food Focus: Maca Powder

Maca powder is a super food.  Dried maca root contains about 10% protein that is mostly obtained from amino acids, which are the building blocks of protein. It is grown in the Andes Mountains and has historically been a valuable commodity to the indigenous people of the Andes Mountain region. It has been used for nutritional as well as medicinal purposes. Maca is also referred to as Peruvian Ginseng, because it is said to enhance fertility in both humans and animals. It is reported to stimulate the immune system, enhance memory, and increase stamina. It’s also used as an aphrodisiac. Although it is a super food, a little goes a very long way. The values shown below are for an amount of 100g. However, the typical serving size is only 0.8g (1/3 tsp).

  • Vitamins
    • Niacin – 29%
    • Pyridoxine (Vitamin B-6) – 57%
    • Riboflavin –21%
    • Vitamin C – 475%
  • Electrolytes
    • Potassium – 57%
  • Minerals
    • Calcium – 25%
    • Copper – 300%
    • Iron – 82%
    • Manganese – 39%
    • Sodium – 1%

I add ½ teaspoon of maca powder to our smoothies. I also try to not use maca every day.

References:

http://rainforest-database.com/plants/maca.htm

http://nutritiondata.self.com/facts/custom/2193874/0?print=true

 

Food Focus: Bananas

December 19, 2012

Food Focus: Bananas

As you probably already know, the fruit named banana is a high calorie tropical fruit. A serving of 100g of bananas (approx.  2/5 cup smashed bananas) contains around 90 calories. It is easy to digest and provides almost immediate energy due to its simple sugars like fructose and sucrose. It also contains soluble fiber, which helps prevent constipation. Bananas contain health promoting flavonoids and is a very good source of vitamin B6 (about 28% of the RDA) and provides minerals like copper, magnesium, manganese, and is a very rich source of potassium, which helps control heart rate and blood pressure. In terms of percentage of RDA, bananas contains:

  • Vitamins
    • Folates – 5%
    • Niacin – 4%
    • Pantothenic acid – 7%
    • Pyridoxine (Vitamin B-6) – 28%
    • Riboflavin –5%
    • Thiamin – 2%
    • Vitamin A – 2%
    • Vitamin C – 15%
    • Vitamin E – 1%
    • Vitamin K – 1%
  • Electrolytes
    • Potassium – 8%
  • Minerals
    • Calcium – 0.5%
    • Copper – 8%
    • Iron – 2%
    • Magnesium – 7%
    • Manganese – 13%
    • Phosphorous – 3%
    • Selenium – 2%
    • Zinc – 1%

Food Focus: DATES

December 19, 2012

Food Focus: DATES

Dates are fruits that grow on date palms. They have been used since the times of Mesopotamia and ancient Egypt. Dates are very sweet and nutritionally packed essential nutrients, vitamins, and minerals. Dates are rich in dietary fiber and contain tannins (flavonoid antioxidants that are thought to have anti-inflammatory properties). In terms of percentage of RDA, 100g of dates contains:

  • Vitamins
    • Folates – 4%
    • Niacin – 10%
    • Pantothenic acid – 16%
    • Pyridoxine – 19%
    • Riboflavin – 4.5%
    • Thiamin – 4%
    • Vitamin A – 5%
    • Vitamin K – 2%
  • Electrolytes
    • Potassium – 16%
  • Minerals
    • Calcium – 6.5%
    • Copper – 40%
    • Iron – 11%
    • Magnesium – 13%
    • Manganese – 13%
    • Phosphorous – 9%
    • Zinc – 4%

Dates are usually eaten raw and are often used in desserts. Be careful because even pitted dates can sometimes contain pits or pit fragments.

Food Focus: Incredible Kale

December 19, 2012

Food Focus: Incredible Kale

KALE:

Kale is rich in flavonoid compounds, such as lutein, zea-xanthin and beta-carotene. A 100g (approx. 1-1/3 cup) contains 3.3g of protein. Yes, protein! In terms of percentage of RDA, it also contains:

Vitamins

  • Folates – 7%
  • Niacin – 6%
  • Pantothenic acid – 1.5%
  • Pyridoxine – 21%
  • Riboflavin – 10%
  • Thiamin – 9%
  • Vitamin A – 512%
  • Vitamin C – 200%
  • Vitamin K – 681%

Electrolytes

  • Sodium – 3%
  • Potassium – 9.5%

Minerals

  • Calcium – 13.5%
  • Copper – 32%
  • Iron – 21%
  • Magnesium – 8%
  • Manganese – 34%
  • Phosphorous – 8%
  • Selenium – 1.5%
  • Zinc – 4%

Kale has so many nutritional components that could provide protection from Vitamin A deficiency, osteoporosis, iron-deficiency anemia, cardiovascular diseases, and certain cancers. However, all foods are medicines. Please be aware that there are possible contraindications as well.

CONTRAINDICATIONS – Because of its high vitamin K content, please use kale with extreme caution or avoid it all together if you are taking anti-coagulant medications. Kale increases the vitamin K concentration in the blood system, which is what anti-coagulants attempt to lower.

2012 – A Roller-Coaster Year

December 19, 2012
My Family

2012 – A Roller-Coaster Year

This year has been a roller coaster year. We have experienced many highs, and many lows. I cannot even begin to give you a detailed explanation of everything that has happened, so I won’t even try. I will, however, give you some highlights.

It’s been months since my newsletter subscribers received one of my newsletters. Since then, my family has become larger. We welcomed a new daughter-in-law with open hearts and open arms. Our son, David, married his sweetheart, Amy. The wedding, and all of the festivities leading up to the wedding, was amazing. We not only acquired a new daughter, we joined a wonderful family. I am humbled and grateful beyond belief.

family-wedding

Click to watch a short video recap of the wedding highlights

Unfortunately, about a week after our return from Colorado Springs, where the wedding was held, my darling husband, Dennis (a.k.a. Gushin), became critically ill. He was admitted to the hospital with acute pancreatitis as a result of a dislodged gallstone that decided to block the pancreatic duct. You can read more about his journey on his blog post. I learned many things during his hospital visit:

  1. Every hospital patient requires a full-time advocate.
  2. Doctors don’t usually have a clue about nutrition.
  3. There are human angels.
  4. Hospital nutritionists (registered dieticians) don’t like it when a patient’s advocate gets directly involved in planning the patient’s meals according to the principle of nourishment vs. caloric intake.

Since Dennis’ release from the hospital, my life has been consumed in getting back to basics.

I’ve devoted much of my time and effort on the DFW Health Coaches. We have held workshops, events, provided health coaching at corporate health fairs, and have started to develop the necessary paperwork to become a non-profit organization. The mission of the DFW Health Coaches is to collaborate on efforts of regional significance in order to promote and create health and wellness in the DFW area, as well as to support the work of the health coaches in our region.

I participated in advanced training in the art of spiritual phyto-essencing, and was even honored with the opportunity to lead my second case-study class as a group leader. My teacher and mentor, Dr. Bruce Berkowsky, is inspiring me to yet deeper and deeper levels of knowledge and understanding.

I have volunteered on several local committees of significance to my community, including a business-networking group that is open to the entire community. Please contact me if you would like to connect. If you are a business owner in the DFW area, we are hosting a business expo in February.  We are here to support each other. We are here to support our local economy. Please consider supporting local vendors and local farmers whenever possible.

I am also becoming involved in an effort that supports the work of an organization called Mazon. Our goal is to eliminate hunger. We have so much for which to be grateful. There are so many children and elderly who don’t have enough food to eat. This is unacceptable. We have the means. We have the ability, and yes, we have the money to make sure that nobody is hungry in our community, in our County, in our State, and in our Country. If you want to be involved, please let me know.

As you know, our health care system is in shambles.

  • Heart disease kills 7.1 million people worldwide per year.
  • In 2009, 7.9 million people died from cancer and that number is expected to increase to 11 million lives per year by 2030.
  • The number of people expected to develop diabetes by 2030 is approximately 336 million.

We can do better. We must do better. As many of you know, last year I became certified as a First Line Therapy Lifestyle Educator. This program, which provides an amazing diabetes prevention and reversal system and has the backing of numerous clinical research studies, was developed by Metagenics.  Please let me know if you would like additional information on the First Line Therapy Program or any of the available Metagenics supplements. I have personally witnessed the positive results of selective supplementation based on individual client requirements.

Although I have personally witnessed the positive effects of the Metagenics protocol, I feel very strongly about reversing the trend of diabetes can be accomplished without supplements. I have also felt extremely uncomfortable about associating the diabetes prevention and reversal education with supplementation. Therefore, I was thrilled beyond belief to find out about a program called Diabetes Free America. I was so impressed with the CEO of the company and the program that was developed by his father, Dr. Ted Chandler, MD, FACP, that I am now a licensed provider. Yes, blood sugar can be reversed in as little at 21 days. My colleague and business partner Deneice Scott and I will be launching our weekly workshops starting in January. If you have diabetes, are at risk for developing diabetes, or know someone who is at risk, please contact me.

I must admit that time management is one of my greatest challenges. My darling Gushin often tells me that I always try to cram too many projects into one day. I have often stated that I dislike the fact that I have to stop working to sleep. OY!

As I write this post, I have many projects on my to-do list. Although our finances have suffered tremendously this past year, my abundance is clear and plentiful in everything that really matters. My heart is full. I love. I laugh. I smile. I am available to support those that need my assistance in whatever realm I can be of service.

I will (without promise) try to write more often.

 

Energize Your Body

September 21, 2012

Energize Your Body

Have you heard of Earthing (also called grounding)? I recently read some articles about the use of earthing where it is described as “direct physical contact with the vast supply of electrons on the surface of the Earth. ” In other words, walking outside barefoot, lying on a beach, or sitting on the grass. Modern research indicates that our lifestyle, which does not encourage direct contact between our bodies and the earth, may be the disconnect that contributes to “physiological dysfunction and unwellness”.

When I read the articles, I got charged up. Literally! I am a firm believer in energy healing. I have always believed that pain is the result of stagnation of energy along our body’s energy meridians and to release the pain one must release the energy blockage. I have previously utilized healing modalities such as reflexology, acupuncture, and Reiki and believe strongly in the healing nature of plant essences (essential oils). According to my teacher, Dr. Bruce Berkowsky, “Essential oils are both biochemical and bioenergetic entities. Hence, their chemical properties can be used to act upon the biophysical plane and/or their bioenergetic properties can be used to directly interact on the non-material energy plane with human bioenergy.” (For more information on the use of essential oils as an energetic healing modality, please visit my other website, E-Scentially Yours.com).

Many cultures throughout the world have included references to the subtle energy fields that animate our bodies: Chi (Chinese), Prana (India & Tibet), Nefesh (Hebrew), Ki (Japan), Baraka (Sufis), the Holy Spirit (Christians), pneuma (ancient Greeks), with energy pathways also being described as meridians, chakras, or sefirot.

As reported by Dr. Mercola, an article from the US National Library of Medicine National Institutes of Health website entitled Earthing: Health Implications of Reconnecting the Human Body to the Earth’s Surface Electrons, lists the following conditions that can be positively affected by the practice of Earthing:

  • Sleep disturbances, including sleep apnea
  • Chronic muscle and joint pain, and other types of pain
  • Asthmatic and respiratory conditions
  • Rheumatoid arthritis
  • PMS
  • Hypertension
  • Energy levels
  • Stress
  • Immune system activity and response
  • Heart rate variability
  • Primary indicators of osteoporosis
  • Fasting glucose levels among people with diabetes

I was intrigued. Did you know that over 60 Million Americans live with chronic pain? I’ve personally witnessed how chronic pain has affected people that I love. Many pain sufferers have tried everything medically possible to find relief, to no avail. Can you imagine having a headache that lasts for years? I know two people that do.

According to the American Medical Association, approximately 100 million people suffer from one or more chronic diseases and over 180,000 are killed every year by medical care. Nearly 100,000 Americans each year die from errors caused by medical errors. It’s time for safer healing therapies. Every day, more and more people are utilizing alternative therapies for healing.

There are many causes of pain, including arthritis, back pain, bone pain, joint pain and muscle pain as well as pain that is associated with conditions such as fibromyalgia or cancer. Recently, I was told about a technology that is being used by healthcare practitioners to manage pain that has resulted from a variety of conditions. The technology isn’t new, yet it has only recently been approved by the FDA for the treatment of pain. It is electrotherapy. A colleague told me about the incredible results she has witnessed firsthand with people using the machine on ankle sprains, knee injuries,  and  even Parkinsons. It was time for an experiential field trip and further investigation. Here’s what I found:

  • Electromedicine is one of the oldest sciences known. There is a plethora of documentation that dates back to ancient Greece.
  • In the 1700s, Benjamin Franklin documented pain relief from “frozen shoulder” by using electrical currents
  • In 1891, Nikola Tesla presented a paper about the medical application of high frequency electrical currents.
  • In 1908, there was a published paper in Germany on the treatment of joint disease using high frequency electrical currents.
  • In 1981, there was a book published in the U.S. called The Body Electric which challenged the understanding of the body and puts forth a theory that electricity is vital to life.
  • In 2000, Electrical Muscle Stimulation and hydrotherapy are used to exercise the muscles of a paraplegic of eight years. The patient regained limited movement and sensation in the body.
  • In 2007, an electrotherapy machine was approved by the FDA that was designed to provide electrical stimulation to treat chronic pain.
I used the machine to run the liver cleanse program. The experience was quite relaxing and pleasant. I had two electrodes strategically placed on my body and held two stainless steel cylinders in my hands. There was a slight tingling in my hands as the electrical frequencies shifted per the programmed code on the machine. The program lasted for 33 minutes. If you want to know more specific details about how I felt after the treatment, let me know. I’ll be happy to discuss it with you.

The technology has been available for over 60 years. It has been used extensively throughout the world and is commonly used in hospitals and clinics in Europe. It is finally available in the US. According to Nenah Sylver, PhD,  in the article entitled Healing with Electromedicine and Sound Therapies:

“Every molecule, cell, living body, and object is comprised of energy that manifests as physical matter….With electromedicine therapies, healing is achieved by working with the electromagnetic radiation (emissions) and related energy fields that form, and are emitted by, physical matter.”

As stated in the NIH report,

“Emerging evidence shows that contact with the Earth—whether being outside barefoot or indoors connected to grounded conductive systems—may be a simple, natural, and yet profoundly effective environmental strategy against chronic stress, ANS dysfunction, inflammation, pain, poor sleep, disturbed HRV, hypercoagulable blood, and many common health disorders, including cardiovascular disease. The research done to date supports the concept that grounding or earthing the human body may be an essential element in the health equation along with sunshine, clean air and water, nutritious food, and physical activity.”

When was the last time you felt the grass under your feet? Maybe it’s time to kick off your shoes (and socks), walk barefoot on the earth, enjoy the sunshine (Vitamin D) and listen to some healing music (more on the benefits of sound therapy later). It’s time to let the healing begin…

References:

Healing with Electromedicine and Sound Therapies, by Nenah Sylver, PhD

Why Walking Barefoot Might Be an Essential Element of Good Health, By. Dr. Mercola

Earthing: Health Implications of Reconnecting the Human Body to the Earth’s Surface Electrons, J Environ Public Health. 2012; 2012: 291541. Published online 2012 January 12. doi: 10.1155/2012/291541

The Heart of Energy and Wellness, A Renaissance of Health and Self-Healing, an article included in the pamphlet I obtained from the manufacturer of the electrotherapy machine I used this in preparation for this article.

Aerial Spraying and West Nile Virus

August 20, 2012

Aerial Spraying and West Nile Virus

20120820-061637.jpgSo last night before it was even dark, we saw aerial spraying in the Richardson area. We were out and about, so we were exposed to the neurotoxins. Spraying is needed, you say? The truth is that spraying doesn’t work. A colleague of mine decided to prove this point and obtained permission from a family member to place a mosquito trap in their backyard (where aerial spraying has been conducted). The results, seven mosquitoes were on his hand before he even set the trap. This is just a PR stunt to make us feel that they are trying to eliminate the threat of WNV. BTW, my colleague is a city official who is trying to educate his city council on why aerial spraying doesn’t help. Even if mosquitoes are killed, the larvae survive. What’s the point?? I’m not happy about this. At all. We, the public, we’re not given a voice. City of Richardson, I am disappointed in your decision to follow the Dallas County approach. It is irresponsible and now we have all been exposed to pesticides.20120820-061758.jpg

Healing at the Soul Level

August 14, 2012

Healing at the Soul Level

 

Are you happy? Truly happy? Do you love what you do every day?

How many of us pass our days fulfilling obligations and doing what’s expected of us?

What are your dreams? What is your passion? Are you in love?

Do you ever ponder these questions?

When we are born, we have our entire life ahead of us. An open slate. A blank canvas. The stories of our lives are painted on the canvas. Every page in our book comes alive with different characters, smells, textures, emotions, and colors. If we were to think of one page at a time, we might get overwhelmed. But there is a fluidity in the book that evolves as one moment transitions into the next.

Sometimes, the stories are boring and sometimes the stories are exciting. Sometimes we are the main character and sometimes we are a supporting member of the cast. Sometimes we are the star of the show and sometimes we are the light that shines upon someone else that is in the middle of the production.

The important thing to note is that this is our story. We are responsible for every letter in our book. This is huge!!! What if we have made choices that have brought us unhappy stories? Guess what? We can choose again!

20120814-235055.jpgHow do we know that we are following our soul’s journey? How do we know if the decision we are making is appropriate? The answer always lies in how we feel. What emotions are you feeling right now? Are you troubled? Happy? Sad? Hopeful? Curious? ….eh, bored? (I hope not bored).

Think back to a day that you were really happy. What were you doing? Who were you with? What were you wearing? How did you look?

Now think about a day when you felt really miserable and ask yourself those very same questions.

Now, how do you feel as you ponder your memories?

Emotions are powerful. You can use your emotions as your guidance system. Focus on your feelings and be honest with yourself about what they mean to you.

If you feel stuck and in a rut, please don’t just shrug your shoulders. Take action – spend time with a friend, start a hobby, volunteer, watch a comedy, read a book, or go for a walk. Do something out of the ordinary. Listen to the sounds around you. Smell the aromas. Stretch. Smile at a stranger. People watch. Immerse yourself in life. Then take a deep breath and make a choice to write your next chapter in bright colors and beautiful memories.

This is your life. Write your book in joy and happiness and don’t forget to keep me posted as to your soul’s journey.

Business Connections at CBT – Update & Upcoming Meetings

March 22, 2012

Business Connections at CBT – Update & Upcoming Meetings

Here are some examples of feedback received from previous Business Connections Meetings (at Congregation Beth Torah). The feedback has been overwhelmingly positive.

“Easy to meet and greet.”
“Enlightened me to new opportunities for ‘business’ social media.”
“Even though I have accounts with all, I still learned some new things.”
“Very informative. Did not know much about the topic. Gave me some great insight into social media.”
“Even though I am into social media, I learned a few things.”
“I have heard it all but he was a delight.”
“Good “speed networking”.”
“Easy to meet and greet.”
“Encouraged meeting others.”

Mark your calendars now for the next few meetings:

5/23 Carol Ansley – Entrepreneurship – How to re-invent yourself
The guest speaker for the month of May is Carol Ansley, owner of Doctors Express Urgent Care Centers. She is a global marketing and business development leader known for delivering results.  She will be speaking on “Taking the Leap from Corporate to Entrepreneurship…and Surviving. What I’ve Learned”.

6/20 Stephen Jacob – Healthcare in 2020

RSVP for upcoming events in the DFW area for the Business Connections at Congregation Beth Torah group: http://www.businessconnections-at-cbt.com/

Food Focus: Strawberries

February 29, 2012

Food Focus: Strawberries

strawberriesStrawberries are one of the best things you can feed your body everyday. They are low in fat, sugar, and carbohydrates but have been known to pack a great punch when it comes to the benefits.

  • They are high in Vitamin C, Folate, and Potassium.
  • They are great for repairing your facial skin. (A puree of strawberries with plain yogurt makes a wonderful facial mask).
  • They provide a boost to the immune system.

The next time you feel a cold coming on simply go and pick out the best looking container of strawberries and eat them up. It will give your body the boost it needs to heal itself and it tastes better than the medicines in the pharmacy.
strawberry nutrition data

Recipe: Strawberry Yogurt Smoothie

February 29, 2012

Strawberry Yogurt Smoothie

strawberry smoothiePrep Time: 5 minutes

Yield: 2 servings

Ingredients

1 cup vanilla yogurt (or 1 cup plain yogurt with a dash of stevia and 1 tsp vanilla extract)

1 cup strawberries

Directions

Mix in blender for 1-2 minutes and serve.

Note: You can add other ingredients for added nutrition such as nuts, a banana, a spoonful of bee pollen, coconut oil, flax seed oil, spirulina powder or a scoop of protein powder.

Protect Your Health – Protect Your Teeth

February 29, 2012

Protect Your Health – Protect Your Teeth

Did you know that your diet and dental care could affect your chances of having a heart attack or stroke? This topic was discussed at the American Heart Association’s 84th annual meeting in Orlando last November.  Research conducted in Taiwan found that those who get regular dental care actually have a reduced rate of strokes and heart attacks. According to an article published in the Orlando Sentinel:  “Researchers followed more than 100,000 adults over seven years and found that those who had their teeth cleaned, or scaled, by a dental professional at least once had a 24 percent lower risk of heart attack and a 13 percent lower risk of stroke than those who never had a dental cleaning.”

Oral health affects overall body health. There are specific conditions that are associated with poor oral health:

  • Heart disease – oral bacteria might contribute to the accumulation of atherosclerosis plaque
  • Diabetes exaggerates oral health problems & oral health problems exaggerates diabetes. Dental problems make diabetes difficult to control.
  • Pregnancy and birth – Women with gum disease are at higher risk of delivering pre-term low birth weight babies.
  • Osteoporosis – Osteoporosis is a risk factor for oral health. If you have osteoporosis, it is VERY IMPORTANT that you speak with your dentist about the treatment you are receiving for osteoporosis. Fosamax, which is used to treat osteoporosis, has been reported to have side effects, such as jaw necrosis, which can lead to serious dental problems and complications. Make sure your dental professional is aware if you are taking Fosamax.
The American Dental Association is the organization that most people associate with oral health. After all, it has been around since the 1800’s and is a member-owned organization. Let’s take a look at the ADA’s guidelines for good oral hygiene:
  • Brush your teeth twice a day (with an ADA approved FLUORIDE toothpaste)
  • Clean in between teeth daily (floss or use an interdental cleaner).
  • Eat a balanced diet (limit between meal snacks)
  • Have a dental exam and cleaning regularly.

The ADA website also encourages the use of mouth rinses and toothpastes that are anti-microbial as well as fluoride mouth rinses, with a recommendation that children under the age of six should not use fluoride containing products, as they might swallow the rinse.

So why is oral health important? What is oral health? What causes tooth decay? How do we prevent tooth decay?

A healthy mouth has healthy gums. Healthy gums are pink (not red) and do not easily bleed. Healthy teeth are NOT covered in plaque. (Plaque is a thin film of bacteria that covers the teeth. It is almost colorless and sticky and is constantly forming on teeth. The bacterial by-products of plaque can irritate the gums.)

A healthy mouth does not suffer gingivitis, an inflammation of the gums that can be caused by a build-up of plaque bacterial by-products. If you have gingivitis, your gums become red, swollen and easily bleed.

You want to avoid a condition called periodontitis, which occurs when the gums start to separate from the teeth – forming pockets of pus. If you have periodontitis, you can have bone loss, which in turn can cause your teeth to become loose and either fall out or need to be extracted.

Cavities are usually the first sign that something is wrong with your oral care regimen. Cavities are formed by acid which is produced when bacteria combines with the sugar in our food and drink.

OK, so we understand the importance of maintaining healthy teeth, right?

Here are the NON-ADA simple rules:

  • Keep your teeth and mouth clean – Brush your teeth twice a day (any toothpaste is fine as long as you don’t have any problems). Floss or use an irrigator every day. Use a tongue scraper, which helps reduce cavities by eliminating bacteria from your mouth and prevents bad breath.
  • See a dentist often and regularly
  • Maintain a healthy diet.

What foods are recommended for healthy teeth & gums?

You want to eat foods with the following properties:

  • Anti-Inflammatory (essential fatty acids, such as walnuts & salmon)
  • Antioxidant (CoQ10, organ meats, supplements)
  • Support cell metabolism (B Vitamins, which includes a variety of raw fruits & vegetables and whole grains)
  • Neutralize acid (xylitol, which is derived from beets, birch tree bark and corncobs)
  • Fortify teeth (calcium – from dairy, beans, nuts, or peas & phosphorous – from dairy, fish, nuts; Recaldent™, which is an ingredient derived from casein whose technical name is casein phosphopeptides-amorphous calcium phosphate, or CPP-ACP. It works to strengthen teeth by delivering calcium and phosphate in a unique soluble form to help remineralize the enamel).
  • Avoid sticky candies and dried fruits, hard candies and lozenges, high sugar sodas and regular consumption of sugared coffee or tea.
  • Drink lots of pure, clean water!!!!! Nourish yourself!!!

WHENEVER POSSIBLE, FOLLOW AN INTEGRATIVE APPROACH TO DENTISTRY!

There are a few related topics that are very controversial. They are listed below for your consideration:

  • X-RAYS – While X-RAYS are necessary to see in between the teeth and facilitate early intervention, use them wisely and choose digital X-rays, which emit 90% less radiation, whenever possible. If the digital X-Rays are unavailable, please ask your dentist about the availability of additional shields (besides the common aprons) that they have available for your use (thyroid or scrotum shields).
  • ROOT CANALS – Root canals are needed when bacteria enters the tooth and infect the bone. The bacterial infection needs to be removed mechanically. However, sometimes, some infection remains which could cause problems elsewhere in the body later on.
  • DENTAL IMPLANTS – The Food and Drug Administration’s recent approval of zirconia implants provides additional options for the use of implants.
  • FLUORIDE  – This is a very controversial topic. My personal opinion is that fluoride in our drinking water and in our oral care products causes more harm than provides benefits. Fluoride is a toxic industrial waste product. The fluoride that is added to the drinking water is not pharmaceutical grade (I have personally witnessed this). If you read the label on any fluoridated toothpaste, you will see a warning that you should call poison control if the toothpaste is ingested. Here’s a link to an interview that was conducted with Dr. Bill Osmunson, an experienced dentist with a Masters of Public Health in Nutrition. I trust his credentials and I believe what he has to say. You be the judge.
  • Mercury fillings – According to the FDA website, Dental amalgam contains elemental mercury. It releases low levels of mercury vapor that can be inhaled. High levels of mercury vapor exposure are associated with adverse effects in the brain and the kidneys. If you have mercury filings, please consult with an integrative dentist. I would not recommend removal of the mercury fillings until you have also consulted with a physician that has been trained in functional medicine, as the detoxification pathways should be clear before the mercury fillings are removed. Here’s a video of mercury vapors coming off a 25 year old silver amalgam filling.

As always, I urge you to do the research. Ask questions. Don’t settle for the status quo.

“How is it that mercury is not safe for food additives and Over the Counter drug products, but it is safe in our vaccines and dental amalgams?” – Congressman Dan Burton

Resources and links: 

“Integrative Dentistry” – a presentation made by Dara Kessler, DMD

http://www.westonaprice.org/dentistry/root-canal-dangers

http://www.westonaprice.org/dentistry/dental-implants-an-integrative-perspective

http://articles.mercola.com/sites/articles/archive/2011/10/11/dr-bill-osmunson-on-fluoride.aspx

http://www.fda.gov/MedicalDevices/ProductsandMedicalProcedures/DentalProducts/DentalAmalgam/ucm171094.htm

http://articles.orlandosentinel.com/2011-11-13/health/os-aha-meeting-2011-studies-20111113_1_heart-disease-sudden-cardiac-death-heart-attack

The Burton Report

 

 

Addison Wellness Expo (April 2012)

February 9, 2012

Ruthie Guten, DFW Health Coach, DFW Health CoachesDOWNLOADABLE FLYER AND COUPON

Event Details

  • Event: Addison Wellness Expo
  • Date: Saturday, April 21st – Sunday, April 22nd
  • Time: 11:00am
  • City: Addison, Texas
  • Venue: Addison Conference Centre
  • Address: 15650 Addison Road, Addison, Texas
  • Venue phone: 972-450-6241
  • Country: US
  • Admission: $7/Day or $10/Weekend.
  • Box office: 972-378-3770
  • Notes: Come visit me, with the DFW Health Coaches, at our booth in the Addison Wellness Expo.

Event: The Importance of Creating a Business Plan, a Leadership Plan and a Life Plan

February 3, 2012

Event: The Importance of Creating a Business Plan, a Leadership Plan and a Life Plan

If you live in the DFW area, I highly recommend that you attend the following networking meeting:

Business Connections at Congregation Beth Torah Feb 2012

Spice Focus: Saffron

January 29, 2012

Spice Focus: Saffron

 Saffron has been said to be the most expensive spice in the world.The spice is obtained from the stamens of the saffron crocus. The flowers are hand picked and the stamens are hand plucked, one at a time. The stamens are fine, red yellow threads. Much of the best saffron is grown in the plains of La Mancha, Spain, but is also cultivated in France, Sicily, Iran & India.

Saffron threads (also called stigmas)are known to have medicinal and aphrodisiac properties, as well as a delicious flavor.

It is believed to aid the digestion and improve the appetite. It is often used to treat menstrual pain and irregularity, menopause, impotence, infertility, anemia, enlarged liver, hysteria, depression, insomnia, neuralgia, lumbago, rheumatism, cough, asthma, gastro-intestinal complaints, colic, and chronic diarrhea.

Saffron can be used as a spice (the whole thread), in oils, infusions, and in food as a flavoring. The oil can be used for massage, perfume or bath.

To make a saffron infusion, steep 6-10 stigmas in 1/2 cup of boiling water. Usual dose is 1 cup per day (unsweetened).

CONTRAINDICATIONS: DO NOT USE DURING PREGNANCY, AS IT CAN PROMOTE MISCARRIAGE.
SAFFRON CAN BE NARCOTIC IN LARGE DOSES. DO NOT EXCEED MEDICINAL AMOUNT INDICATED. A DOSE OF 1/2 OZ. CAN BE FATAL.

Sources & Credits:

Sophie Grigson’s Ingredient Book
The Illustrated Encyclopedia of Natural Remedies, by C. Norman Shealy, M.D., Ph.D.
Wikipedia Commons (picture of saffron crocus)

New Year Resolutions & Realistic Goals

January 29, 2012

New Year Resolutions & Realistic Goals

This article was published in the January, 2012 issue of the Richardson Times. I would like to share it with you.

It’s 2012. Can you believe it? Have you already made your New Year resolutions? I must confess that I have not made my New Years resolutions yet. This year, I have decided to be more realistic than in years past. Yes, that’s right. I give myself permission to be realistic and to use common sense in my approach. That doesn’t mean that I am throwing away all of my goals and aspirations for 2012. What it means is that I will not succumb to the pressure of setting unrealistic goals.

Lets’ take a look at the most popular New Year Resolutions for 2012. According to USA.gov the most popular New Year Resolutions are as follows:

  • Drink Less Alcohol
  • Eat Healthy Food
  • Get a Better Education
  • Get a Better Job
  • Get Fit
  • Lose Weight
  • Manage Debt
  • Manage Stress
  • Quit Smoking
  • Reduce, Reuse, and Recycle
  • Save Money
  • Take a Trip
  • Volunteer to Help Others

But what is the underlying reason that we need to make these resolutions in the first place? Maybe we can understand it a bit better if we break it down into categories: There are two categories that clearly stand out: health and wealth. Ten out of thirteen listed resolutions fall into these two categories. Only three out of the thirteen listed resolutions revolve around quality-of-life related issues (vacation, the environment, and helping others).

What are your priorities? I believe that we can understand our priorities in life by analyzing how we spend our time. Therefore, I submit to you that it is possible for us to better understand our life by analyzing the roots of our goals and aspirations.

The above list clearly illustrates that our lives need healing. It is important to take this seriously. In fact, it is imperative that we begin the process of healing our lives completely. Health and wellness is not solely about food and exercise. In order to live healthy and meaningful lives, we must surround ourselves with people and things that bring us joy while we spend our time doing what we enjoy and contributing to others in our society.

At this start of 2012, you might consider asking yourself some powerful questions: Are you doing what you love to do? Do you spend your time and energy doing what is meaningful to you with people that you enjoy and love? Are you living your life in such a way that you bring happiness to those around you?

Having the courage to ask yourself those questions and to answer them honestly and objectively can be the catalysts that will help you transform your life into a life filled with excitement and purpose.

So, what is my next goal? My goal is to continue to take baby steps towards achieving a healthy lifestyle, so that I can better serve my community. Here is the plan:

  1. Feed my soul. I surround myself with friends and family, spirituality, music, art, and a satisfying career.
  2. Feed my body nourishing foods. I choose a plant-based diet, which is typically lower in fat and calories and higher in filling fiber than meat, dairy and processed foods, while providing needed essential nutrients.
  3. Drink water. Did you know that most people are chronically dehydrated? In fact, we often mistake thirst for hunger. A good trick is to drink a glass of water when you feel hungry between meals. You might be surprised that the craving for food goes away.
  4. Chew my food well. Did you know that the digestion process begins in the mouth? When you thoroughly chew your food, you slow down your eating and your body assimilates the nutrients better. You will feel satisfied on less food, because it takes 20 minutes for your brain to register that it is full.
  5. Eat real food. Avoid products that your grandmother would not recognize. Stay away from foods with high-fructose corn syrup or a long list of unpronounceable ingredients. If the food is highly processed, it will lack the nutrients your body needs. These “foods” are really empty calories.
  6. Eat breakfast. Every cell in your body needs energy. Breakfast is like fuel for your body. When you skip a meal, your blood sugar is affected, which affects your energy and mood.
  7. Eat mindfully. I will say a blessing over my food and be grateful. I will sit down for my meals and not eat in a rush. I will savor my food without distractions, and feel relaxed as I enjoy the flavors, aromas and textures of the food. I will slow down.
  8. Move my body. I will dance, walk, jump and stretch and not feel obligated to join a gym or walk on a treadmill. I will find pleasurable ways of moving my body and will do some type of physical activity every day. Because I enjoy it. And because it makes me feel good.
  9. Sleep, rest and relax without guilt. I was brought up in a family with an amazing work ethic. Of that, I am proud. However, I never learned to relax. It was always about studying hard or working hard. Being productive was how we measured our self-worth. I have since learned that when you are sleep-deprived or stressed, your body cannot function properly. Often, when a person is sleep deprived, they will crave energy, causing cravings for sugary snacks and caffeine as an energy boost.
  10. Schedule time for fun. I fill my time with laughter and play and will participate in activities that bring me joy.

There you have it. It’s common sense, simple, easy, doesn’t allow room for guilt, is empowering, and focuses on the positive in order to allow the positive to push out the negative. The process of healing your body empowers you to pursue other changes (like a new job, more money, education) because you are in a healthier frame of mind.

I invite you to make your own list of common sense steps towards a healthy and meaningful 2012. Consider following the 90% rule: do your very best for 90% of the time and allow yourself to indulge the other 10% of the time. This common sense guideline helps assuage any potential feeling of guilt, thereby reducing your stress level. It is a useful rule to follow when it comes to diet as well as for overall living. I also invite you to turn your focus outward by choosing resolutions that will help brighten the lives of others: volunteer, help someone in need, take care of our environment, and be kind to others. Perform a random act of kindness. As Winston Churchill once said: “We make a living by what we get; we make a life by what we give.” Happy 2012.

Get Involved – Stay Connected

January 5, 2012

Get Involved – Stay Connected

I was recently asked to participate in a committee at Congregation Beth Torah whose purpose is to develop a networking group for all business professionals. As many of you know, I love to socialize and I love to help others, so I did not hesitate at all in accepting the invitation.

The committee has been meeting on a weekly basis and I am proud to report the following:

Tag Line:
Business Connections at Congregation Beth Torah is a non-denominational networking group that is open to the DFW business community. It is for all business professionals and executives. Join old friends and new friends for networking, sound advice, and fellowship.

website: www.businessconnections-at-cbt.com

First Event:

Please join us!!!!

Recipe: Roasted Squash Soup

December 21, 2011

Roasted Squash Soup

Last night, Dennis & I attended our neighborhood Crime Watch Patrol pot-luck dinner. I made a delicious roasted squash soup that became quite a hit. In response to the requests for the recipe, I am posting the following “non-recipe” recipe. You’ll understand why I am calling it a “non-recipe” in a moment.

Ingredients:

  • winter squash
  • onions
  • olive oil &/0r coconut oil (you can use butter or any other oil you choose)
  • coconut milk (if possible, please use organic coconut milk.)
  • water &/or vegetable or chickenbroth
  • sea salt
  • black pepper
  • red pepper flakes
  • saffron seasoning powder
  • curry seasoning powder

Notice that you don’t see any amounts listed. That’s why it’s a “non-recipe”. You can decide exactly how much of each ingredient you want to add. I made a HUGE pot of soup (4 quarts). For that amount of soup, I used 2 medium sized butternut squash, three large acorn squash and two very large onions. I also used a full can of coconut milk. I also used water instead of the vegetable or chicken broth).

Here is the method:

  1. Preheat the oven to 400.
  2. Wash and cut each squash lengthwise.
  3. Remove the seeds. These can be washed and dried for later roasting, if you desire.
  4. Rub each piece of squash with a little bit of olive oil
  5. Place flesh side down onto a baking tray or Pyrex
  6. Roast until they are soft and easily punctured by a fork or toothpick. (Approximately 45 minutes)
  7. Remove from the oven and allow them to cool to room temperature.
  8. While the squash is in the oven, saute the onions (which have been chopped) in oilve oil and/or coconut oil (I use a combination) until they are caramelized.
  9. Allow the onions to cool to room temperature.
  10. Remove the flesh from the squash and add to a food processor or blender.
  11. Add the sauteed onions
  12. Add just enough water &/or vegetable broth to the blender or processor to make a thick, pourable paste.
  13. Transfer the contents into a soup pot and cook over a low flame.
  14. Add enough coconut milk to make it creamy. You can also add additional water and/or broth to make it the perfect consistency for YOU.
  15. Season with the sea salt, saffron powder, curry powder, red pepper flakes and black pepper (to taste).
  16. Allow it to simmer for at least 15 minutes so that the flavors can really shine through.
  17. Serve it hot and ENJOY!

Food Focus: Lentils

December 21, 2011

Food Focus: Lentils

Lentils are legumes that are packed with nutrition. They are low in calories and high in fiber. Lentils also contain high levels of magnesium and folate, which are beneficial for heart health.

Nutrition DataHere are some good reasons to enjoy lentils on a regular basis:

  • They are good for your heart.
  • They are high in fiber, so eating them regularly should help stabilize blood sugar and help balance cholesterol levels in the body.
  • They are high in iron.
  • They are packed with B Vitamins, which are important for the healthy functioning of various body systems, including the nervous system, the digestive system and the immune system.
  • They are very high in protein – much more than most plant-based foods.

Sources:

http://www.healthdiaries.com/

Food Focus: Onion

December 14, 2011

Food Focus: Onion

Onion: Onions (Allium cepa) belong to the lily family, the same family as garlic, chives, and shallots.

Health Powers: Onion is effective against many bacteria including Bacillus subtilis, Salmonella, and E. coli. Onion extracts, rich in a variety of sulfides, provide some protection against tumor growth; and are used in relief treatment of colds, asthma and bronchitis, and to repel insects. In Chinese medicine, onions have been used to treat angina, bacterial infections, and breathing problems.

Daily Dose: Onions can be eaten raw, cooked, fried, dried or roasted. They are commonly used to flavor dips, salads, soups, spreads, stir-fry and other dishes. Dice a small onion or shallot, saute in olive oil. Stir in Basmati rice or any type long grain rice into onion or shallot mixture and finish cooking with chicken or vegetable broth.

Middle-Eastern Style Lentil Soup

December 10, 2011

Middle-Eastern Style Lentil Soup

Yield: 4-6 servings

Ingredients

  • 2 Tbsp. extra-virgin olive oil
  • 2 large onions, cut into medium dice
  • 2 cloves garlic, minced
  • 2 tsp. ground coriander
  • 1 tsp. ground cumin, preferably ground from whole seeds toasted in a dry skillet
  • 1 tsp. ground turmeric
  • 1/2 tsp. sweet paprika
  • 1 1/2 tsp. kosher salt
  • 1/2 tsp. ground black pepper
  • 7 cups vegetable broth or water
  • 2 cups dried red lentils, picked over, washed, and rinsed
  • ~ Pinch of red-pepper flakes

Directions:

  • In a large cooking pot, saute the onions in the heated olive oil until caramelized (tender). Add the garlic, coriander, cumin, turmeric, paprika, salt, and pepper, and cook for another minute.
  • Add the broth (or water) and heat to boiling.
  • Stir in the lentils, cover the pot, and cook until the lentils are tender.
  • Stir in the pepper flakes, cover, and cook on high for 10 minutes.
  • Serve hot.

Although I have never used cinnamon in this recipe, it is traditional in some Middle-Eastern cultures to add cinnamon, parsley, cilantro or tomatoes to this recipe. These are all healthy additions which introduce subtle flavors. Have fun with this recipe and try it with different herbs & spices.

This dish can be served over rice* and topped with additional caramelized onions. A nice complementary side dish is a cucumber/yogurt/garlic sauce which can be made by combining plain yogurt with crushed garlic and finely chopped cucumber, a dash of olive oil, salt, pepper (dill or mint garnish is optional).

*Note – preferably brown rice that has been soaked prior to cooking.

Does Inflammation Have You Hot?

December 7, 2011

Does Inflammation Have You Hot?

Inflammation, in its ideal form, is the body’s response to infection and injury. When it works properly, it’s a solution addressing pain and invading organisms. But when inflammation is systemic (throughout our body), low-level and persistent, we are neither healed nor protected. Long-term inflammation can be a factor in many illnesses including heart disease, cancer, diabetes, asthma, allergies, arthritis, and Alzheimer’s.


Inflammation is more common today because our bodies are out of balance. Our bodies produce chemicals called prostaglandins, using nutrients from the food we eat as a raw material. The major nutrients that our bodies use to create prostaglandins are fatty acids from our foods. These are the omega-3 or omega-6 fatty acids. Omega-3 fatty acids produce an anti-inflammatory response in our bodies. Omega-6 fatty acids produce an inflammatory response.

Our bodies need an equal amount of each of these fatty acids to maintain a balanced inflammatory status. However, today’s “standard American diet” provides us with up to 20 times as much omega-6 fatty acid as omega-3 fatty acid.

What are the main sources of the inflammatory omega-6 fatty acids?

Sweets, starches (especially grains), and highly processed foods are the main culprits. We consume more cereal grains (and the oils produced from them) than ever before. In addition, the animals we eat are also consuming increasing quantities of these grains (primarily corn). Even fish are being corn-fed in farms that raise seafood to meet our growing demands!

How can I balance these inflammatory factors? Here are some simple suggestions to add anti-inflammatory choices into your daily routine:

  1. Exercise regularly
  2. Minimize stress
  3. Get a full night’s sleep
  4. Eat whole foods, especially organic
  5. Consider taking a high quality fish oil
  6. Cook with aromatic spices – garlic, ginger, cayenne, turmeric are anti-inflammatory
  7. Add avocado, kale, spinach, anchovies, wild Atlantic or sockeye salmon, Brazil nuts, and other anti-inflammatory foods

Mindful choices that add in more omega-3 fatty acids or develop relaxing behavior is the place to start! Making anti-inflammatory choices doesn’t have to feel like deprivation. Remember, everything is a balance.

Food Focus: Coconut Milk

December 7, 2011

Food Focus: Coconut Milk

Coconut milk can be bought ready-made or made from scratch. It is used as a staple in many tropical climates, where, according to local people, it is similar to mother’s milk and is considered a complete protein.

Coconut products are especially beneficial to thyroid patients. Edward Bauman, Ph.D. is founder and director of the Institute for Educational Therapy in Cotati, California. In a recent interview with Dr. Bauman, Mary Shomon writes: “Dr. Bauman believes that coconut is a particularly important food for thyroid patient. Coconut contains monolauric acid, which has strong antiviral property and is soothing fuel for the glandular system. Dr. Bauman suggests thyroid patients incorporate natural coconut into the diet, or buy unsweetened desiccated coconut, or unsweetened coconut milk (such as used in Thai cooking).”

She further writes that noted author and alternative medicine expert, Dr. Ray Peat, has stated: “Coconut oil has several thyroid-promoting effects. It contains butyric acid which helps thyroid hormone move into the brain [liothyronine (T3 ) uptake into glial cells]. It opposes anti-thyroid unsaturated oils. It contains short and medium chain fatty acids which help modulate blood sugar, is anti-allergic, and protects mitochondria against stress injuries.”

Sources:

The 3-Season Diet by John Douillard

The Metabolic Detective: A Look at Nutrition for Your Thyroid – Interview with Dr. Edward Bauman

Nutrition Facts: Coconut Milk

Nutrition Data
Best Season:

  • Green Coconut – Summer
  • Ripe Coconut – Winter

Coconut milk contains very little sodium, yet it is packed with the following minerals:

  • Calcium
  • Iron
  • Magnesium
  • Phosphorus
  • Potassium
  • Zinc
  • Copper
  • Manganese
  • Selenium

An Affirmation of Abundance and Gratitude

December 7, 2011

An Affirmation of Abundance and Gratitude

During this time of thanksgiving, I share with you the following affirmation which was written by Louise Hay. May you be blessed with abundance as you reflect upon your blessings.

“Deep at the centre of my being there is an infinite well of love.

I now allow this love to flow to the surface.

It fills my heart, my body, my mind, my consciousness, my very being, and radiates out from me in all directions and returns to me multiplied.

The more love I use and give, the more I have to give, the supply is endless.

The use of love makes me feel good; it is an expression of my inner joy.

Yes, I love myself, therefore I take loving care of my body.

I lovingly feed it nourishing food and beverages.

I lovingly groom it and dress it and my body lovingly responds to me with vibrant health and energy.

I love myself, therefore I provide for myself a comfortable home, one that fills all my needs and is a pleasure to be in.

I fill the rooms with the vibration of love so that all who enter, myself included, will feel this love and be nourished by it.

I love myself, therefore I work at a job that I truly enjoy doing, one that uses all my talents and abilities, working with and for people that I love and love me, and earning a good income.

I love myself, therefore, I behave in a loving way to all people for I know that that which I give out returns to me multiplied.

I only attract loving people in my world for they are a mirror of what I am.

I love myself, therefore I forgive and totally release the past and all past experiences and I am free.

I love myself, therefore I love totally in the now, experiencing each moment as good and knowing that my future is bright, and joyous and secure, for I am a beloved child of the universe and the universe lovingly takes care of me now and forever more.

And so it is.” -Louise Hay

Recipe: Coconut Milk

November 20, 2011

Recipe: Coconut Milk

Nutrition Data

Coconut milk is not the liquid inside the coconut. It is the liquid that is extracted from the flesh of the coconut. It can be made at home from fresh, dry or creamed coconut. In this recipe, we will use half a fresh coconut.

  • Grate the flesh of half a fresh coconut into a bowl.
  • Cover it with 10 ounces of boiling water and let it cool.
  • Extract as much liquid as possible by using a sieve (or by squeezing it).
  • Repeat the process as desired. Please note that each time the liquid being extracted will bet thinner.

Coconut milk will separate if allowed to stand. If it does, simply stir it. Use it quickly because it does not keep well.

Note: the same process can be followed when using desiccated coconut.

Coconut milk will separate if allowed to stand. If it does, simply stir it. Use it quickly because it does not keep well.

Best Season:

  • Green Coconut – Summer
  • Ripe Coconut – Winter

 

Recipe: Thai-spiced Winter Squash Soup

November 15, 2011

Thai-spiced Winter Squash Soup

Serves 4-6.

  • 2 lbs. (1 kg) Winter squash – acorn, butternut, hubbard, turban, small pumpkins
  • 3 tablespoons butter or olive oil
  • 1 14-ounce can coconut milk
  • 1 teaspoon (or more) red Thai curry paste
water
  • 2 teaspoons fine grain sea salt (or to taste)
  • Water or vegetable stock to thin soup to desired consistency

Preheat the oven to 375 degrees and place the oven racks in the middle.

Carefully cut each squash/pumpkin into quarters. Scoop out seeds and fibrous material. Brush each piece of squash with butter or olive oil, sprinkle with salt, place skin sides down on a baking sheet, and put in the oven. Roast for an hour or until the squash is tender throughout.

When the squash are cool enough to handle, scoop it into a large pot over medium heat. Add the coconut milk and curry paste and bring to a simmer. Remove from the heat and puree with a hand blender, you should have a very thick base at this point. Now add water or vegetable stock one cup at a time pureeing between additions until the soup is desired consistency. Bring to a simmer again and add the salt and more curry paste if needed.

Note: Regarding the curry paste; add a little at a time then taste.  Curry pastes have differing strengths. Start with a teaspoon and add from there until the soup has a level of spiciness and flavor that works for you.

Food Focus: Winter Squash

November 10, 2011

Food Focus: Winter Squash

(This article appeared in the October 2011 issue of A Healthy You and was prepared as part of a collaborative effort with other IIN Health Coaches).)

As members of the Curcurbitaceae family, winter squash come in a multitude of sizes and colors. With hard shells, some have a shelf life of up to 6 months under proper storage conditions.

Some of the more common varieties are:

  • Acorn squash – distinct ribs run the length of its hard, blackish-green or golden-yellow skin, pale orange flesh that is sweet and slightly fibrous.
  • Butternut squash – beige color, shaped like a large bell or pear, deep orange flesh similar in flavor to sweet potato, sweet and slightly nutty flavor.
  • Delicata squash – also called peanut squash, creamy pulp that tastes a bit like corn and sweet potatoes.
  • Hubbard squash – extra-hard skins make them one of the best keeping winter squashes. Very large with blue-grey skin and dense flesh.
  • Kabocha squash – Kabocha is the generic Japanese word for squash, but refers most commonly to a squash of the buttercup type. This squash has a green, bluish-gray or a deep orange skin. The flesh is deep yellow.
  • Pumpkins – the smaller sugar variety are used for cooking, sweet orange flesh.
  • Spaghetti squash – A small, watermelon-shaped variety, golden-yellow oval rind. When cooked, the flesh separates in strands that resemble spaghetti pasta, mild nut-like flavor.
  • Turban squash – Named for its shape. Colors vary from bright orange, to green or white. It has golden-yellow flesh and its taste is reminiscent to hazelnut. Has a bulblike cap swelling from its blossom end.

Winter squash are a rich source of carotenes as well as an excellent source of vitamins C, folic acid and B1, potassium and dietary fiber.  When selecting winter squash, look for ones that feel heavy for their size and have dull hard rinds.  Due to their hard nature, winter squash are best baked.

Sources:

The Encyclopedia of Healing Foods, Michael Murray N.D.

http://whatscookingamerica.net

Seasonal changes and your mood

November 5, 2011

Seasonal changes and your mood

(This article appeared in the October 2011 issue of A Healthy You and was prepared as part of a collaborative effort with other IIN Health Coaches).)

Seasonal changes have a distinct effect on your moods, your physical activity and what you eat. If you live in more northern latitudes, which includes most of the US, you probably experience some sort of changes in your body with the changes of the seasons.

Most people don’t pay attention to these changes or understand that they are happening. For example, do you feel tired or just want to stay home and “nest” in the winter? Do you dream of sitting on the beach just to soak up the sun’s rays? Do you crave warm foods such as casseroles, stews or soups; or even sweets or chocolates during the winter months?

Fighting depression in the winter is extremely common, even for people who would never classify themselves as depressed. Our body clocks are geared with the rise and fall of the sun and the position of the sun in the sky. If you live anywhere above 35 degrees north latitude you most likely aren’t getting enough sun or vitamin D in the winter. This has a measured effect on one’s mood and overall health.

Many people turn to pharmaceuticals and specifically anti-depressants to fix the problem. These don’t work, except for extreme circumstances. Foods affect your mood, some positively, some negatively. Some foods that should be included in the winter months are the most prevalent.

  1. Dark Leafy Vegetables – pack with nutrients including Folic Acid, and B vitamins. They are known to help eliminate depression.
  2. Winter squash – high in carotene, as well as a good source of Vitamin C, B1, folic acid, potassium and dietary fiber.
  3. Cold water fish or fish oil – contains Omega-3 fatty acids. Essential fatty acids (EFA) are called essential for a reason; our body doesn’t produce them so we must get them from food sources.
  4. Whole grains – High in B Vitamins which positively affect mood and are digested slower than refined grains.

Some things to avoid:

Pharmaceutical drugs – Many classes of pharmaceutical drugs cause depression, including anti-depressants.

Sugars and simple carbohydrates – When craving sugar, first drink water; your body may be signaling that it is thirsty. Substitute dark chocolate for whatever sugary foods you crave, not the whole chocolate bar, just a few bites. Simple carbohydrates raise blood sugar levels so the body is ready to expel a good quantity of energy. When not used, the body crashes and often leaves us feeling low and depressed. Substitute whole grains for refined grains; the closer the grain is to its original form when plucked from nature the better it is for you. Refined grains have had the nutrition stripped away.

Soft drinks (including “diet” soft drinks, juice-waters and fortified waters) – Drink real water. We don’t need to improve on the perfect fluid nature gave us for our bodies. All of these have some from of sugar or chemical based sugar substitute; all of which can lead to long term disease. Instead of juice drinks; eat the real fruit. The fibre in fruit helps to slowly metabolize the natural sugars in the fruit.

Our bodies crave water and when the months are colder sometimes we forget or feel we don’t need to consume water regularly. Experiment a little; write down what you crave and the mood attached to that craving and see how that changes with the seasons. You may be surprised at what you’ve recorded and that can be a basis for changing what you eat/drink to satisfy those cravings. Good luck!

Mixed Green Salad with Blueberry Vinaigrette

November 5, 2011

Mixed Green Salad with Blueberry Vinaigrette

(Recipe obtained from Chef Stevie Nussbaum)

Makes 4 servings

Ingredients

  • 1/4 cup Blueberries
  • 1/4 cup Olive Oil
  • 1 Tablespoon Balsamic vinegar
  • 1/2 Teaspoon Dijon mustard
  • 6 cups Mixed Greens
  • 1/4 cup Goat Cheese

Directions

  1. Place the blueberries, Balsamic Vinegar, and dijon mustard in a blender or food processor
  2. Turn on the blender and slowly drizzle in the olive oil
  3. Toss salad dressing with greens
  4. Top with goat cheese.

 

 

Roasted Squash Soup

November 5, 2011

Roasted Squash Soup

(Ingredient list obtained from Chef Stevie Nussbaum)

Makes 12 servings

Ingredients:
1 1/2 Pounds acorn squash, Halved
1 1/2 Pounds butternut squash, Halved
1 Pound spaghetti squash, Halved
1 whole Onion, chopped
2 Tablespoons Olive Oil (Extra Virgin)
1/2 teaspoon ground nutmeg
1/2 teaspoon granulated garlic
4 Cups Vegetable Stock
1/2 cup Cooking Sherry
1 cup Water
1/4 cup Brown Sugar*
Salt & Pepper to taste

*Brown Sugar substitute: 1:1 mixture of turbinado or organic cane sugar sugar mixed with molasses

Directions:

  1. In a blender, puree the roasted squash and the caramelized onions.
  2. Puree (in batches) the squash and broth in a food processor or blender.
  3. Transfer the squash puree to a large saucepan or crock pot.
  4. Stir the cooking sherry into the puree
  5. Heat over medium heat and season with salt & pepper.

Roasted Squash

Preheat oven to 400º F
Rub the cut side of the squash with a little bit of olive oil
Sprinkle it with salt & pepper (to taste)
Invert onto an oven-safe baking dish*
Roast until tender (approximately 35-45 minutes)
Once cooled, scoop the flesh out of the shell and set aside.

Caramelized onions
In a medium saucepan over medium heat, saute the onion, stirring frequently, for about 5 minutes or until tender. Stir in the garlic, nutmeg, and brown sugar. When the onion is translucent and golden, remove from the stove and allow to cool.

*you can also roast it cut side up in an oven safe baking dish that contains approx. 1/2 inch of water.

Recipe: Maple Fruit Compote with Honey-Ginger Toasted Nuts

October 30, 2011

Recipe: Maple Fruit Compote with Honey-Ginger Toasted Nuts

Prep Time: 10 minutes

Cooking Time: 20 minutes

Yield: 4 servings

Ingredients

  • 2-3 apples
  • 2-3 peaches or pears
  • 2 tablespoons maple syrup
  • 1/2 cup raisins
  • juice of 1 lemon
  • 1 teaspoon cinnamon
  • 1 cup walnuts or nuts of your choice
  • 1/2 teaspoon fresh ginger, minced
  • 2 tablespoons honey
  • 1 pound fresh ginger root

Directions:

  1. Wash, core and chop fruit into slices or chunks.
  2. Place in a large saucepan with 1/3 cup of water. Add the maple syrup and raisins.
  3. Cook over medium heat, stirring occasionally, for 10 minutes.
  4. Add lemon juice and cinnamon. Cook for another 10 minutes, until soft.
  5. While fruit is cooking, place chopped nuts in a skillet over medium heat and toast, stirring often, for 5 minutes.
  6. Drizzle honey over the nuts and add ginger, but keep stirring since the honey can easily burn.
  7. Top warm fruit with toasted nuts and enjoy!

Food Focus: Natural Sweeteners

October 23, 2011

Food Focus: Natural Sweeteners

(This article was previously published in the September edition of A Healthy You).

Who among us doesn’t love sweets? The sweet flavor releases serotonin in our brains, the chemical responsible for our sense of well-being and contentment. But when it comes to sweeteners, not all are created equal. There are side effects and health risks from refined sweeteners like white table sugar and high-fructose corn syrup, and from artificial sweeteners like NutraSweet, saccharin and Splenda.

Since refined sweeteners have been stripped of vitamins, minerals and fiber, they can spike blood sugar, which can often lead to cravings and mood and energy fluctuations. Instead, using naturally and minimally processed sweeteners can reduce cravings for sugary things.

Here are a few natural sweeteners to substitute in drinks, food and baking. Since they are all approximately 1.5 times sweeter than refined sugar, you can use less. You can find them in most supermarkets or natural food stores. When replacing sugar with liquid sweeteners in a recipe, reduce the amounts of other liquids.

Food Focus: Maple Syrup

October 19, 2011

Maple Syrup

Maple syrup is the concentrated extract of the sap of maple trees. It adds a rich, deep flavor to foods and drinks.

Make sure to look for 100% pure maple syrup, not maple-flavored corn syrup. As with all sweeteners, organic varieties are best.

Adapted from “The Cane Mutiny,” New Age Magazine, March/April 1999.

Deconstructing Cravings

October 17, 2011

Deconstructing Cravings

(This article was previously published in the September edition of A Healthy You).

The body is an amazing source of intelligence. It is always there for you, pumping blood, never skipping a heartbeat, digesting whatever food you put in it. It’s an amazing body – always striving to maintain perfect balance.

Is this reliable, intelligent bio- computer making a mistake by craving ice cream or a hamburger or chocolate?

Are cravings due to lack of will- power or discipline?

I’d like to suggest that cravings are not a problem. They are critical pieces of information that tell you what your body needs.

The important thing is to understand why you crave what you crave. Perhaps your diet is too restrictive or devoid of essential nutrients. Perhaps you are living a lifestyle that is too boring or stressful. Your body tries to correct the imbalance by sending you a message: a craving.

A craving for something sweet could mean you need more protein, more exercise, more water or more love in your life. Sometimes, you might just need a hug! The key to stopping the sugar craving is to understand and deliver what your body really needs.

No book or theory can tell you what to eat. Only awareness of your body and its needs can tell you. Of all the relationships in our lives, the one with our body is the most essential. It takes communication, love and time to cultivate a relationship with your body. As you learn to decipher and respond to your body’s cravings, you will create a deep and lasting level of health and balance.

The next time you have a craving, treat it as a loving message from your body instead of a weakness. Try these tips to respond to your body:

  • Have a glass of water and wait 10 minutes.
  • Eat a healthier version of what you crave. For example, if you crave sweets, try eating more fruit and sweet or root vegetables.
  • Reflect on what may be out of balance in your life. Is there something you need to express, or is something being repressed? What happened in your life just before you had this craving?
  • When you eat the food you are craving, enjoy it, taste it, savor it; notice its effect. Then you will become more aware and free to decide if you really want it next time.

Food Focus: Agave Nectar

October 13, 2011

Agave Nectar

(This article previously appeared in  the September edition of A Healthy You).

Agave is made through the extraction and purification of the juice of the agave cactus. It does not stimulate insulin secretion as other sugars do, so it does not create a “sugar rush.” It has a delightfully light and mild flavor.

Food Focus: Raw Honey

October 10, 2011

Raw Honey

(This article previously appeared in the September edition of A Healthy You.)

Everyone seems to love honey, one of the oldest natural sweeteners on the market.

The flavor of honey varies depending on the plant source. Some are very dark and intensely flavored. Wherever possible, choose raw honey, as it is unrefined and contains small amounts of enzymes, minerals and vitamins.

Food Day 2011

September 23, 2011

Food Day 2011

Food Day this year is being observed on Monday, October 24th. Here in the North Central Texas, the DFW Health Coaches and Nannis Chiropractic are hosting the following events:

October 24, 2011 – Two FREE Screenings of FOODMATTERS® (Dallas & Arlington).

October 25, 2011 – Cooking Demonstration and Interactive discussion at the Richardson Civic Center.

For more information, please visit our calendar of events You can also get more information on local Food Day events at www.FoodDay.org.

Fall Cleanse

September 23, 2011

Fall Cleanse

Have you abused your body with excess food, too much stress and lack of movement? It’s time to slow down, listen to, and nourish your body.

I am very excited to announce that I will kick off this fall with a wonderful cleansing program which involves a two week healthy diet. It is life changing! Your life will feel less cluttered, and a healthier, more energetic body is just a healthy by-product.

Allow yourself to cleanse your body by following a simple eating plan in combination with simple body movement and stress management. After just 14 days,many people notice improved energy with fewer bothersome symptoms.

To keep you on track, two private health coaching sessions are included in the program.

When does it start?

The program begins Wednesday, October 26th.

What does it cost?

The cost of the program is $195. This includes all the handouts and two personal health coaching sessions (usually $95 per hour). Sessions can be in person, by phone or Skype.

How do I sign up?

Please register here.. A registration link is also found on my website.. Since this program includes one-on-one coaching,scheduling will be done on a first-come first-served basis. Sign up now to save your spot.

Start your Holiday Season energized and feeling great. Now is the perfect time to complete a short cleanse.

Ginger Drink

September 14, 2011

Ginger Drink

(This recipe has been featured in the August, 2011 issue of A Healthy You).


Prep Time: 7 minutes
Cook Time: 24 hours or 20 minutes (choose your method)
Yield: 6-8 servings

Ingredients:

  • 1 pound fresh ginger root
  • 2 quarts water
  • juice of 2 limes
  • maple syrup, stevia, honey or agave nectar to taste

Directions  (24 hr):

  1. Thinly peel the fresh ginger, grate and mix with water in a large saucepan.
  2. Bring to a boil and simmer for 4 minutes.
  3. Cover the pan and turn off the heat; leave for 24 hours.
  4. Strain the liquid through a fine mesh sieve.
  5. Add the lime juice and honey, maple syrup, or agave. Stir until dissolved. Serve chilled.

Directions  (20 minutes):

  1. Thinly peel the fresh ginger, grate and mix with water in a large saucepan.
  2. Bring to a boil.
  3. Cover the pan and simmer for 20 minutes.
  4. Strain the liquid through a fine mesh sieve.
  5. Add the lime juice and honey, stevia, maple syrup, or agave. Stir until dissolved. Serve chilled.

If you don’t want to make a whole pound of ginger root, you don’t have to! Use a smaller piece of ginger (3-4 inches in length) in a small pot of water. The mixture will be concentrated, so you will need to add water before serving (to taste).  It is cooling and refreshing (with a snap).

Recipe: Sun Tea

September 7, 2011

Sun Tea

(This recipe has been featured in the August, 2011 issue of A Healthy You.)


Prep time: 2 minutes
Cook time: 24 hours
Yield: 2 liters

Ingredients:

  • 3-4 tea bags of your choice
  • water

Directions:

  1. Fill an extra-large mason jar with water, add 3 or 4 of your favorite tea bags and cover with lid.
  2. Place in sun for one full day and let the shining rays pour in heat and energy, bringing out the wonderful tea flavors.
  3. Sweeten if so desired with natural sweetener and serve at room temperature or cold over ice.

Note: Garnish with mint leaves or lemon wedge.

Relaxation and Exercise

September 1, 2011

Relaxation and Exercise

Summer is often a time for serious play, time off and deep relaxation. Many of us use the summertime to rebuild our reserves for the rest of the busy year. In our work-crazed society we can lose sight of the benefits of slowing down and taking time to rest. Now that summer is in full swing, it’s time to enjoy the restorative powers of reconnecting to your body through movement and relaxation.

The body loves to move. Even though our body is healthiest when it is getting appropriate physical activity, we often feel dread and boredom when we hear the word “exercise”. Think for a moment of what type of movement you would consider fun as opposed to torturous. Perhaps you loathe the idea of a gym, but miss taking dance classes. Maybe you secretly want to try yoga or rollerblading. You could play touch football with your kids, walk with a neighbor in the mornings or go for a swim. The summer offers so many choices – it’s simply up to you to choose which style of movement excites you. Your heart will thank you, your soul will be gratified, your limbs will be more fluid and you’ll sleep better at night.

Summer is a unique time of year when we can do both our relaxation and our movement out in nature. Take a nap in a hammock and enjoy the smell of freshly cut grass. Go to the park and meditate or read under a favorite tree. One of the greatest places to rest in the summertime is by the water. There is something magical and restorative in water, and we naturally crave to be near it, by it or in it. Heading to the water, whether it is the beach, a lake or a kiddy pool, can be relaxing and rejuvenating.

Whether you are relaxing, exercising or both, notice that being outside in nature has a profound way of quieting the mind and reconnecting us to ourselves. Often this relaxation and peace of mind are what our bodies crave the most. So while summer is with us, strap on your sandals and enjoy the rich elements of sun, wind and water and the nourishment that they bring.

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