Category Archives: change

Fight Inflammation

Fight Inflammation – 12 Tips To Support Your Immune System

by change, habits, health, immune system, stress

What is inflammation?

Inflammation is a part of the body’s natural healing process. After a trauma of some kind, a cut, an injury, an infection (bacterial, parasitic, or viral), the body responds by sending nutrients and immune cells to clear damaged tissue or fight infection. It’s meant to be a short term response.

The challenge is that when inflammation goes on for an extended period of time it then becomes chronic.  If it continues the immune cells fighting the inflammation can be stimulated to then also attack healthy tissue.  Inflammation that continues for a long period of time is highly associated with a number of health issues. These are broad-ranging and include arthritis, cancer, depression, diabetes, fatigue, and heart disease.

Symptoms of chronic inflammation

Symptoms can be varied. Sometimes they also look like symptoms for other health issues. If you think you are possibly experiencing chronic inflammation it’s important to talk with a healthcare professional to get a proper diagnosis.

Symptoms include:

  • Aches and pains – these can appear anywhere in the body from joints to muscles to other soft tissue areas
  • Acne and other skin outbreaks
  • Anxiety and depression – inflammation can often interfere with neurotransmitter (brain chemical) health which in turn may cause mood disorders
  • Chronic infections – this can be in different areas of the body but seem to reoccur regularly
  • Cognitive decline – studies show that increased inflammation can impact brain health and reasoning skills
  • Congestion
  • Difficulty breathing or shortness of breath
  • Dry eyes
  • Fatigue
  • Gastrointestinal health challenges – this is wide-ranging from abdominal pain, bloating, constipation, and diarrhea, to acid reflux and chronic nausea
  • Obesity – weight gain can be due to what is sometimes referred to as “false fat” where the body holds onto water as part of the inflammatory process

How to reduce your risk

One way to lower your potential for chronic inflammation is to make changes to your diet and your lifestyle. These changes may not have an immediate effect but you need to remember that inflammation doesn’t occur overnight. Steady and regular focus on healthy choices and changes can have a positive impact and help to reduce chronic inflammation.

Foods That Reduce Inflammation

  • Choose healthy fats There are far too many saturated fats in our modern diet. The manufactured ones (margarine, trans-fats and vegetable oils) tend to increase inflammation. We need more omega-3 fatty acids and monounsaturated fats in our diet. These help to decrease inflammation. Good choices in this category include olive oil, nuts, and cold-water fatty fish such as salmon, sardines, and tuna.
  • Forget frying How you prepare your food matters. Frying can create compounds that increase inflammation and negatively impact gut health. Rather than deep-frying, consider sautéing lightly, steaming, or grilling foods.
  • Get more garlic This highly anti-inflammatory vegetable is widely known for its wonderful flavor. Garlic is also anti-viral, antibacterial, and anti-fungal making it a delicious, and beneficial, addition to your cooking repertoire.
  • Reduce refined carbohydrates Food-like items such as breads, cakes, pasta, and other refined products have been highly processed. The processing removes nutrients and makes them quick for the body to break down into sugars. These energy-dense/low nutrient products contribute to weight gain, diabetes, and chronic inflammation.
  • Reduce or avoid inflammatory foods There are a number of foods that contribute to inflammation. These should be reduced or completely avoided in the diet.  They include: coffee, black tea, soft drinks, alcohol (sometimes found in over-the-counter medications or herbal tinctures) nitrates/nitrites, sugar (especially white sugar), vegetable cooking oils, trans-fats (anything marked hydrogenated or partially hydrogenated), artificial sweeteners, and monosodium glutamate

Lifestyle Changes to Reduce Inflammation

  • Avoid Toxins While you may be reading labels on your food products are you also checking personal care and cleaning product labels?  These things can have a high toxin load which is best to avoid. Reading the label and checking the Environmental Working Group’s Skin Deep Database for personal care products or their Guide to Healthy Cleaning will help you avoid many toxins.
  • Brush and floss Brushing and flossing your teeth is an important part of everyday oral health. It’s also effective at maintaining overall body health. This is because oral bacteria can travel through the bloodstream to other parts of the body. Studies show this bacteria to be linked to a number of inflammatory health conditions including gut disease. Recommendations are to brush at least 2 minutes twice a day and floss at least once a day.
  • Move your body Exercise is an important part of overall health. There may be a temporary inflammatory response to intense exercise, however, the long-term impact is improved blood flow, oxygenation, reduced inflammation, and improved mobility and quality of life. There is no one perfect exercise, simply the one that works for you.
  • Stay hydrated Hydration is an essential part of wellness. Dehydration has been shown to reduce metabolic function, increase the risk for a variety of diseases, and potentially to shorten life. Don’t stay thirsty, hydrate.
  • Stress less There is no such thing as a stress-free life. Ongoing, chronic stress has been linked to inflammation. It can be physical, emotional, mental, any form of stress that can have a cumulative impact.  There’s also no one-size-fits-all solution to lower our response to stressful situations. The best solution is to find a mindfulness practice that works for you and focus on taking some time to stress less.

  • Vitamin Zzzzz Most adults need somewhere between 7.5-9.0 hours of sleep each night in order to be rested and to support good physical and mental health. Practicing good sleep habits will have a beneficial impact on overall health and wellness.

You can lower your risk for the impacts of chronic inflammation by paying attention to what you eat, think, drink, and do.  Remember to make positive lifestyle choices and be proactive about your wellbeing. Choose to support your healthy aging by getting chronic inflammation under control.

[expand title=”Sources”]

Allen, M.D., et al. Suboptimal hydration remodels metabolism, promotes degenerative diseases, and shortens life. JCI Insight. 2019 Sep 5; 4(17): e130949.

Atarashi, K, et al. Ectopic colonization of oral bacteria in the intestine drives TH1 cell induction and inflammation. Science  20 Oct 2017: Vol. 358, Issue 6361, pp. 359-365

Bendsen, N.T., et al. Effect of industrially produced trans fat on markers of systemic inflammation: evidence from a randomized trial in women. October 2011 The Journal of Lipid Research, 52, 1821-1828.

Hall, A, et al. Garlic Organosulfur Compounds Reduce Inflammation and Oxidative Stress during Dengue Virus Infection. Viruses 2017, 9, 159.

López-Alarcón, M, et al. Excessive Refined Carbohydrates and Scarce Micronutrients Intakes Increase Inflammatory Mediators and Insulin Resistance in Prepubertal and Pubertal Obese Children Independently of Obesity. Mediators of Inflammation. 2014.

Mikkelsen, K, et al. Exercise and mental health. Maturitas. Vol 106, Dec 2017. pg 48-56.

Ozawa, M, et al. Dietary pattern, inflammation and cognitive decline: The Whitehall II prospective cohort study. Clinical Nutrition Volume 36, Issue 2, April 2017, Pages 506-512

Rohleder, N. Stress and inflammation – The need to address the gap in the transition between acute and chronic stress effects. Psychoneuroendocrinology. Vol 5, Jul 2019. Pg 164-171.

Zhang, J., et al. Thermally Processed Oil Exaggerates Colonic Inflammation and Colitis-Associated Colon Tumorigenesis in Mice. Cancer Prev Res November 1 2019 (12) (11) 741-750.

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2020 Word Of The Year: Authentic

by change, habits

Here we are, the start of a new year.  All freshly minted.  Smelling like blank pages, freshly sharpened pencils, ready to rock and roll.  And you know what that means...time for a new word.

The History

If you've been following me for a while you know that each January I choose a word to serve as my focus for the next 12 months. I've been doing this since 2014.  Previous words have been, Inspire, Change, Balance, Focus, Mindfulness, and last year's word, Simple. 

It turns out last year was anything BUT simple. However knowing that this was my word, and having it on my inspiration board, meant that when I was evaluating things, or trying to bring order into chaotic situations, my uppermost thought was how to achieve that ideal of simplicity.

I like to encourage my friends and readers to pick a word as well and I love hearing about their word, what it means to them, and how they anticipate it will support them in the coming year.

Definition

Like previous years, the task of choosing a word is an important one. Not something I take lightly. I need to mull over the choices that seem to call to me until eventually settling on one that feels just right. Every year I find myself surprised at how the word somehow seems to find me. It's never a flippant or lightly chosen one, but one that I've truly searched for.

The word I've chosen for this year is Authentic - [ aw-then-tik ] - adjective

Should you do low FODMAP

Should You Try A Low FODMAP Diet?

by change, grains, health

What is a FODMAP?

FODMAP is an acronym used to identify a series of short-chain carbohydrates and sugar alcohols in foods that are either naturally occurring, or used as food additives. This acronym stands for:

Fermentable – these items are broken down by the bacteria in our large bowel
Oligosaccharides – “oligo” means “few”, “saccharide” means sugar. These are individual sugars which are chained together
Disaccharides – “di” means two meaning this is a molecule with two sugars
Monosaccharides –(non-intoxicating) sugar alcohols
And
Polyols – a form of carbohydrate that is only partially digested

Does your gut hurt?

Do you have significant digestive health issues? After you eat do you feel ill or very tired? Do you have cramps or other digestive health issues? If so you are probably one of the millions of people who struggle with some form of Irritable Bowel Syndrome (IBS). The causes of IBS are many and varied but the one thing that they all have in common is that they start in the gut. And many of these issues can be resolved by changing your diet. 

Some people with gut health issues may try a gluten-free diet. If that doesn’t quite seem to do the trick they then look at the possibility that it’s not the gluten but the glyphosate (the active ingredient in Roundup which is used to dry out crops before harvesting) that is the problem. So they avoid that. And while that often helps it may not be enough. If the issues are IBS, or if there are concerns about digestion in general, you may find that a low FODMAP diet is the answer.

Common Symptoms of Digestive Health Issues

While a low FODMAP diet can be a good choice for people with IBS or related issues, it can also be supportive for those with general digestive health problems. A low FODMAP diet does this by eliminating those foods which might be triggers. Some of the signs that you may want to consider this diet include:

  • Abdominal pain after eating
  • Bloating
  • Bowel Incontinence
  • Cramping
  • Regular Constipation or Diarrhea
  • Nausea or vomiting

Is your gut health getting worse?

Maybe you are one of those people who has had some form of mild digestive health issues for years. Or you’ve been diagnosed with IBS but it’s never been “that bad.” But your gut health has been getting worse lately. While there is always a possibility that this can be part of the aging process, it can also be due to your diet.

If you have regular bloating or stomach upset after eating but can’t identify what’s causing the problem, food journaling and a dietary change can be a good way to figure out what your triggering foods are. Part of the issue is that our meals are/should be made up of a variety of foods. This makes it difficult to pin down specifically which foods are causing the problem.

And while your gut health issues might be related to any of the common food allergens such as gluten, dairy, nuts, etc, it could also be other foods. Following a FODMAP diet removes these foods, plus others, from the diet while you work on restoring gut health.

If you enjoyed this article, please join my community to receive more information and special offers with my free newsletter, Food News You Can Use (I do the research so you don't have to). This concise, informative newsletter gives you updates you need to know about the ingredients for living a healthy life.

Top tips for clean eating

Three Top Tips For Clean Eating

by breakfast, change, fats and oil, gluten free, gmo, habits, health, ingredients

What is clean eating?

There’s a lot of media exposure and talk about “clean eating” but what is it exactly? The widely accepted definition is that clean eating means avoiding highly processed foods, refined sugars, and eating a diet rich in whole foods in their most natural state. For fruits and vegetables that means buying organic for The Dirty Dozen. When it comes to animal products, it means buying free-range or pastured with no antibiotics, pesticides, or added hormones.

For some people a clean eating diet also means no gluten.  The challenge with going gluten-free (whether on a clean eating diet or not) is that you need to avoid the gluten-free crutch foods that are scattered all over the grocery store shelves. These highly processed gluten alternatives are not a healthy choice.

1. Start with breakfast

Many people often skip breakfast, possibly because they’re running late or they’re too busy to stop and have a meal. But breakfast is how you fuel your body for the day ahead. If you are going to have breakfast, don’t just choose simple carbohydrates or a fast food option. You want a real food breakfast that will provide healthy fats, protein, and complex carbohydrates.

2. Simple Swaps

  • Hummus is a great alternative to mayonnaise. But instead of being mostly fat, it’s mostly protein. And it has a similar consistency to mayo making it perfect for wraps, dressings, and spreads. If you’re buying it in the store be sure to read the label in order to make sure you are getting the cleanest possible option. Or make it really clean by simply making your own at home.
  • If you’re looking for yogurt it’s easy to be distracted by the fruit-flavored varieties on the dairy case shelves. But the prepared fruit yogurts tend to come with excessively high levels of sugar and may also have other artificial colors, flavors, or preservatives, none of which you want on a clean eating plan. Instead choose plain, whole milk yogurt, either regular or Greek-style and add your own sweeteners and flavoring. Options could include fruit, honey, chopped nuts, or delicious spices like cinnamon.
  • Our modern diet has led us to feel that we have to have rice or potatoes or pasta with a meal. We’ve been taught that you “need” a starch. If you feel you still want that to make your meal complete, choose more complex carbohydrates like riced cauliflower, sweet potatoes, or simply double up on your veggies. Cauliflower can also be used as a substitute for mashed potatoes without too much extra effort.
  • Salad and dressing seem to naturally go together. Unfortunately, if you take the time to read the label on the back of the bottle it’s not good news. Filled with loads of preservatives and artificial ingredients, these are definitely not part of the clean eating ideal. Instead make your own vinaigrette by combining 1/2 cup olive oil, 3 tablespoons vinegar or lemon juice, salt, pepper, and the herbs or seasonings of your choice.

3. Don’t Do This

Just as important as all the things listed above that you want to do, there are few things that you need to keep in mind to not do:

  • An easy way to clean up your diet is to skip those foods that are most highly processed and offer the least nutrition. That includes white rice, pasta, cookies, crackers, and chips. Choose nutrient-dense foods that will actually support your health like raw nuts, veggies, and quality proteins.
  • Juices, juice drinks, and soft drinks are empty calories. Truthfully they’re nothing more than liquid candy bars. They provide little to no nutritional value and should be avoided. Eat those fruits instead of juicing them so you can enjoy the fiber which helps to slow down how quickly the sugars hit your bloodstream. If you’re thirsty choose water, herbal teas, or home-made green juices instead.
  • We’ve been misled to believe that artificial fats like margarine are good for us. We’ve also been guided towards vegetable fats like canola or corn oil. What you really want is healthy fats like butter, ghee, or beneficial oils like avocado, olive, and coconut. These are nourishing, satiating, and supportive.

As you start your clean eating journey it can be helpful to use a food journal so that you can see the progress that you're making. It's also important to remember that it's not easy to make all of these changes at once. Baby steps are the key to success here. Start with one thing, like eating breakfast or making a healthy swap. Master that and then move on to the next thing. Before you know it you'll be well versed in what those clean eating choices are and you'll be focused on your health goals.

Clean eating is a good step towards a healthy life. In fact, it's one of the #IngredientsForAHealthyLife. If you're looking to do even more and learn how to really understand what's in your food, be sure to read The Pantry Principle.

January Kitchen Cleanout

by change, holidays

If you're like me the thought of a new year brings hopes for shiny and new beginnings.  Part of that includes the kitchen.  After all it really is the heart of the home.  But the kitchen and pantry tend to get cluttered over time.  The disorganization and clutter happens slowly.  We become so accustomed to it that we don't even realize how out of order things have become.  Disorganization makes it overwhelming when you're trying to cook or meal plan. 

A fresh start

With the beginning of a new year is a great time to make a fresh start. Time to get rid of everything that's getting in the way of your organized, healthy kitchen.  Once it's cleaned out, you'll find it easier to make wonderful, healthy meals to feed yourself and those you love.  I love cleaning out my kitchen and always set aside some time in the first week of the year to get things back on track.  After all of these years I've gotten to a point where it's quick and super easy.  In order to help you enjoy a sparkly fresh start with your kitchen I've made this handout.  With just 15 items it's a simple and easy to understand way to get your fridge, freezer, pantry, and kitchen ready to go for the year ahead.

A kitchen cleanout can seem a bit overwhelming if you've never done it before.  Break the task list down to make it easier on yourself.  Set your timer for 30 minutes and go down the list.  At the end of 30 minutes you're done for today (or do another 30 minutes if you're feeling motivated).  With just a few cleanout sessions you'll be amazed at how organized your kitchen is.  Before you know it you're ready for the year ahead.

 
january-kitchen-cleanout

You can get free copy of this printable here.

Word Of The Year: Focus

by change, habits, holidays

New day, new year, new word.  Each year I pick a word of the year.  One word that I use to help me pay attention to my goals and to give me a touchpoint to refer to throughout the year.  It sounds simple but it's harder than you think to pick just one word.  To think about the overall goals for the year ahead, to find something meaningful that resonates within me as my inspiration.

This year I've chosen the word focus.  Last year's word was balance  and I certainly put a lot of thought and effort into staying mindful with that word.  I feel like I did better with the whole work-life-spirit-me-others balancing act (although there is always room for improvement).  But being in balance and being focused are two very different things.

When I chose the word focus I had not really thought about all of the different meanings.  I was concentrating on the verb, to become more focused.  I meant it to be more attentive to things and to narrow down on what's important.  To try to winnow through some of the distractions and what I call "The Octopus."  You're probably familiar with it.  The Octopus is where you feel like you have everything under control, then you get distracted by other things but you fold them in to what you're doing.  Then you start spinning another plate or two and the next thing you know you're overwhelmed, trying to figure out how to corral everything back under control.

But it's a noun as well, bringing something into focus and I like that idea as I begin on the path that is this delicious new  adventure of a new year.  And it turns out I also like another definition as well.  To become a central point. I see that as being your resource, your go to person for reliable information about ingredients, food, nutrition, and health.  That loops back to the first time I did the word of the year challenge and chose the word inspire (you can read about that word here).

If you'd like to pick a word of the year consider writing it down.  You can even go online to OneWord365.com and find others who are using the same word as you are.  Whatever your goals are for this new year I wish you many good things along the journey.

focus

[foh-kuh s]  
noun, plural focuses, foci
 
1.  a central point, as of attraction, attention, or activity:  The need to prevent a nuclear war became the focus of all diplomatic efforts.
 
2.  Physics. a point at which rays of light, heat, or other radiation meetafter being refracted or reflected.
 

3.  Optics.

  1. the focal point of a lens, on which rays converge or from which they deviate.
  2. the focal length of a lens; the distance from a focal point to acorresponding principal plane.
  3. the clear and sharply defined condition of an image.
  4. the position of a viewed object or the adjustment of an opticaldevice necessary to produce a clear image:
    in focus; out of focus.
4. Geometry. (of a conic section) a point having the property that the distances from any point on a curve to it and to a fixed line have  a constant ratio for all points on the curve.
 
5. Geology. the point of origin of an earthquake.
 
6. Pathology. the primary center from which a disease develops or in which it localizes.
verb (used with object), focused, focusing or (especially British)focussed, focussing.
 
7. to bring to a focus or into focus; cause to converge on a perceived point:  to focus the lens of a camera.
 
8. to concentrate: to focus one's thoughts; to focus troop deployment in the east.
 
verb (used without object), focused, focusing or (especiallyBritish) focussed, focussing.
 
9. to be or become focused:  My eyes have trouble focusing on distant objects.
 
10.  to direct one's attention or efforts:  Students must focus in class.
 
 

Hormel And Applegate Farms: If You Can’t Beat ’em, Buy ’em

by change

Screenshot 2015-02-25 20.51.54

Screenshot 2015-02-25 20.53.17Screenshot 2015-02-25 21.16.22

 

 

 

 

 

 

Recent news from Reuters reveals that Applegate Farms LLC is in talks with Hormel Foods Corp in a deal that would allow Hormel to purchase Applegate. While this joins the fray of firms in the meat industry looking to merge or acquire one another, this particular deal stands out for a couple of different reasons.

As a producer of organic meats, hot dogs, bacon, and deli products Applegate holds a position that stands apart from Hormel's “natural” brand. As discussed here before, the term natural is very lose and although it does have some standards when it comes to meat (as opposed to other products such as cereals, juices, etc) it really doesn't mean much and is often used by companies to nutri-wash their products while charging higher prices. Overall market share in conventional foods is falling as more and more people pay attention to what's really in their food. When they make that shift their purchasing habit change which means less profit for conventional and “natural” product lines.

Applegate is not a small company. Based in New Jersey they are estimated to be worth as much as $1 billion. As a privately held corporation there is no way to know exactly what their value position is but needless to say they are a profitable company that fills a market need.

As an independent producer they have more control over their line, what they do, how they source, what they provide to their consumers. If this deal goes through they will be a wholly owned subsidiary of Hormel which is a major food producer who is not believed to be as concerned with food sourcing and, for lack of a better word, quality (meaning organic). The web of who owns your food is large and quite confusing. If you want to know the big brands behind organic check out this graphic of organic foods acquisitions and alliances by the Cornucopia Institute (click on the graphic to enlarge it for clarity).

This deal represents a disturbing trend. It's one thing for small organic, cleanly sourced food processors to get bought out by competitors. Lately, however, it seems that even large and profitable firms are succumbing to the lure of corporate America. The purchase of Annie's Homegrown Inc. by General Mills  raised a lot of fuss and fury by consumers. For a little while. That seems to have died down at the moment, and that's probably what Hormel is banking on. Weather the storm, allow people to vent, and then they'll forget. Because the brand packaging won't change. And people may not continue to read the label or to stay on top of what changes are being made to their food. Often it's easier to just shop on auto-pilot.

While many of these deals previously happened behind the scenes, they're certainly gaining more attention at the moment. In part due to the size of the companies involved and the amounts of money on the table. Remember food producers are in business to make money, to earn a profit. Unfortunately for the majority of food items available that means sourcing artificial ingredients, chemically created “foods” and unhealthy additives. If it's cheaper it's better seems to be a driving reason to use these ingredients. And if your product doesn't hold up to what consumers want, the answer, apparently, is to buy out those who do.

Good, Better, Best

by change, grocery, habits, health, ingredients, nutrients

I recently had the absolute delight of being invited to cook in the fabulous kitchen at Three Goats Farm.  Designed and operated by the amazing Primitive Diva, Melissa Humphries, this is a fun place to hang out and you couldn't ask for better company to hang out with.

Getting ready for the launch of Primitive Diva TV, PDTV, she invited me to film an episode while we chatted about the concept of good, better, best, when it comes to food and nourishing your body.  I love helping people move up the nutrition ladder so to speak.  

It's difficult to go from a highly processed food plan to one that truly nourishes your body.  I certainly know, from personal experience and from working with clients, that it's a step-by-step process which takes time and effort to achieve.  I don't know anyone who has made a huge jump overnight and managed to stick with it.  You start where you are, decide what you're going to focus on, and begin to make changes.  Just as in the fable of the tortoise and the hare, slow and steady wins the race.

Small measurable changes, mindfully made over time are most often the ones that are sustainable and lead to long-term, healthier change.  Extravagant changes and massive numbers of them, all at the same time, are overwhelming.

One way to manage this change is to focus on shifting food, recipes, ingredients up the ladder from good to better to best.

The Concept of Good, Better, Best in Nutrition

Here's an example that we used in the filming.  [In case you're interested we made the polenta and Tuscan Stew recipes from The Pantry Principle on pages 124 and 145 respectively]  In the example below I'm going to talk about upgrading your polenta.

Good is when you decide to shift from a heavy processed food and/or restaurant/take-away diet to making more foods at home.  There is often less chemicals, less sugar, salt, and fat.  The serving sizes are more reasonable.  In the case of polenta this may mean purchasing a chub of polenta and heating it up at home as part of your recipe.

Better is realizing that corn is one of the most highly genetically modified crops on the face of the planet.  You don't want to eat conventional corn anymore because you want to avoid the GMOs and probable heavy pesticide residue.  So you choose organic corn.  Possibly still in a chub.  Or maybe you decide to make it from scratch and you use organic ground cornmeal plus other clean ingredients.

Best means you've decided to really focus on eating well and are buying organically grown, sprouted cornmeal.  The sprouting adds extra nutrition, better digestibility, and reduces phytic acids and enzyme inhibitors which can interfere with nutrition.

One step at a time we work our way up the ladder to better digestion, better nourishment, better food sourcing.

We had a great time chatting in the kitchen.  As you can see from the picture above the food was so enticing that the aromas got us and we didn't get a picture until after we'd dug in and started devouring it.  Mr. Diva came in at the end and polished off a plate of his own.  I promise, this recipe is a winner.  And so is Three Goats Farm.  

In the meantime, if you have any questions about food, nutrition, holistic health, or how to take your recipes from good to better to best, don't forget to take advantage of my 15-minute discovery call for FREE. 

Word Of The Year: Balance

by change, family, health

Last year with the encouragement of my friend Sue Painter I  chose a word to focus on for the upcoming year.  It was the word inspire.  And last year was definitely a year of inspiration, change, and huge personal growth.

I enjoyed the process so much that I decided to do it again.  Oddly enough it's not that easy to pick a word.  When you stop to consider that this word is a guiding focus for the year ahead, to think about how to condense all of your goals and hopes into one single word, it can be a bit overwhelming.

After much careful consideration I've chosen the word balance.  The dictionary defines it as:

bal·ance (ˈbaləns/Submit)

noun

1.  an even distribution of weight enabling someone or something to remain upright and steady.

synonyms: stability, equilibrium, steadiness, footing

stability of one's mind or feelings.

"the way to some kind of peace and personal balance"

SAILING
the ability of a boat to stay on course without adjustment of the rudder

2.  a condition in which different elements are equal or in the correct proportions.
synonyms: fairness, justice, impartiality, evenhandedness, egalitarianism, equal opportunity

ART
harmony of design and proportion, the relative volume of various sources of sound.

3.  an apparatus for weighing, especially one with a central pivot, beam, and a pair of scales

synonyms: scale(s), weighing machine

the zodiacal sign or constellation Libra

4.  a counteracting weight or force

synonyms: counterbalance, counterweight, stabilizer, compensation

the regulating device in a mechanical clock or watch.

5.  a predominating weight or amount; the majority.

6.  a figure representing the difference between credits and debits in an account; the amount of money held in an account.

the difference between an amount due and an amount paid

synonyms: remainder, outstanding amount, rest, residue, difference, remaining part, an amount left over

verb

verb: balance; 3rd person present: balances; past tense: balanced; past participle: balanced; gerund or present participle: balancing

1.  keep or put (something) in a steady position so that it does not fall

synonyms: steady, stabilize, poise, level

remain in a steady position without falling

2.  offset or compare the value of (one thing) with another

synonyms: weigh, weigh up, compare, evaluate, consider, assess, appraise, judge

As a word nerd, I love the fact that it's both a noun and a verb.  But even more, I like what it stands for and how my focus in the year ahead, my intention, is to seek balance, find balance, be balanced, and to provide balance for others.  

As part of how I practice I assist people with their health goals, that brings them into balance with their bodies.  As a holistic health practitioner I support them in looking at all aspects of their current state of being, that brings them into balance in many different areas of their life, a "way to some kind of peace and personal balance."  That really resonates with me; I hope to be the rudder that helps others find the balance they need.

On a more personal note is the idea of balancing so that "different elements are equal or in the correct proportions."  As I focus on the year ahead I need to be mindful of balancing my own healing journey with my food sensitivities, my personal commitments, my clients, time with friends, spiritual growth, focus on family, and personal development.  That balancing act is never easy, but I believe it's worth focusing on.

Wishing you a happy, healthy, peaceful year ahead!

Vitamin Zzzzzzzz

by change, health, sleep, testing

Screenshot 2014-12-11 13.25.35I've been making changes to what and how I eat in order to support my health and deal with recently diagnosed food intolerance issues.  I began to suspect that I had food intolerances, or allergies, when I noticed several physical symptoms.  One of them was that my sleep seemed to be getting worse.  This was in spite of taking supplemental support (tryptophan and vitamin B6) as well as the use of essential oils like lavender and serenity.

Don't get me wrong, I was sleeping.  But it wasn't as restful as I was used to, I was waking more frequently, and I was noticing that my dreams had changed.

Food intolerances can create a cascading effect on the system due to the increased inflammation.  This inflammation can:

  • increase mucous production causing stuffy noses, full sinus, and post nasal drip
  • impact cortisol levels which in turn can cause a shift in hormonal levels affecting sleep
  • cause itching, rashes, and other skin irritations which can make for restless sleep
  • affect gut health which impacts the whole body and, again, can cause discomfort which can interrupt sleep
  • inflammation from food intolerances may also impact joint health or cause swollen tissues

Any and all of which can add up to less than optimal sleep.  And without sleep, well, many of us don't function well.  I know this is especially true for me.

When we are dealing with health and wellness we sometimes forget to pay close attention to our bodies.  To listen, if you will, to what they are telling us.  The small, creeping clues of “not feeling well” can be indicators of a larger problem.  If there's a pattern or consistency to that we need to pay attention.  Food journaling can be a great way to stay on top of this.  Most of us think that we will remember what we ate and how we felt.  But, as I frequently joke with others when I ask them to food journal, ‘I can't remember what I had for breakfast on Tuesday how am I supposed to remember everything I ate and how I felt for an entire week?'   I knew I wasn't sleeping well, I knew I was having more mucosal production, but I wasn't paying attention.  Until I journaled myself and realized that there was a pattern.  That lead to testing which lead to answers.  Very simply, very straightforward.

How do I know I'm on the right track?  Because it's getting better.  I confess, even though I've been doing this for years with other people, even though I've personally seen the benefits of changing what and how I eat to meet the needs of my bio-individual body, I'm always amazed when simple changes can have such a profound effect.  Within two weeks of modest changes I've started to sleep so much better.  The third night that I woke up realizing that I had “zonked out” I knew I was on the right path.

It's not easy sometimes, but it is simple.  Getting better quality sleep is making me feel better.  I wake up refreshed and ready to hop out of bed and get started with my day.  It's fabulous how much great sleep can help you feel so much better overall.  And feeling better is both it's own reward and the motivation.

Want to know more?  Contact me for a free Food Journal page and find out if you have food related health patterns.

 

More info:  giving up dairy

photo:  PhotogLife