Category Archives: Uncategorized

How To Nourish Your Gut After A Colonoscopy

by Uncategorized
Once your colonoscopy is over it's a good idea to support your gut. After all, you've just emptied your system and been through a medical procedure. It's not advised to go straight back to eating the way you did before your procedure. Your body needs a little time to re-adjust.

What to avoid after a colonoscopy

A soft-food, low-residue, dairy-free diet is recommended because these types of foods are easy for your body to digest. Before we talk about which foods are a good choice to add back in after a colonoscopy, let's talk about what you should not consume for the first 24-48 hours after a colonoscopy.
 
After a colonoscopy, it's important to be careful about what you eat in order to avoid irritating your gut. Chewing your food thoroughly and eating small, frequent meals can help with your digestion as your gut comes back on line. You'll want to avoid drinking alcohol or carbonated beverages. You'll also want to avoid eating foods that are difficult to digest, high in fiber, fried, fatty, and anything spicy or heavily-seasoned. You'll especially want to stay away from the following foods:
 
  • nuts and nut butters
  • brassicas - broccoli, cauliflower, Brussels sprouts, etc
  • popcorn
  • coconut
  • corn
  • raw or undercooked vegetables
  • legumes
  • whole grain foods
  • heavy proteins like steak
  • any fruits with skins

What to consume after your colonoscopy

Hydration is very important to support gut health after you've had a colonoscopy. This will not only help to reduce the potential for constipation, which can be a common side effect after a colonoscopy, it helps to eliminate the medications used as part of the procedure. Hydration is also important for your general health and well-being. This means you'll want to add plenty of the following:
 
  • water
  • green juices (what you had before the procedure)
  • nourishing broth
  • herbal teas
 
Foods that are most beneficial for the first 24-48 hours are cooked, soft, and easy to digest. These include:
 
  • soup
  • applesauce or pear sauce
  • soft proteins such as eggs, chicken breast, or fish
  • steamed or cooked vegetables
  • soft starches such as white rice or mashed potato

Using prebiotics and probiotics after a colonoscopy

Probiotics and prebiotics are important elements for restoring your gut health after a colonoscopy. However, if you're going the food-based route, it is important to not do any dairy or high-fiber foods for the first 24-48 hours after your colonoscopy.
 
Prebiotics are indigestible fibers that nourish the good microbes that live in your gastrointestinal tract. The prebiotics promote digestive health by stimulating microbial growth and activity. Foods like bananas, onions, garlic, and whole grains are excellent sources of prebiotics.
 
Probiotics help with the reestablishment of beneficial microorganisms in your gut and promote digestive system health. Yogurt, kefir, and other fermented foods are good sources of probiotics that can help with restoring your gut.
 
If you choose to you can also add supplemental probiotics or a prebiotic-probiotic supplement. Adding probiotics and prebiotics as part of your post-colonoscopy diet can help restore gut health.
 
 
Essential Oils for Migraine Relief

Essential Oils For Migraine Relief

by Uncategorized,
June marks National Migraine Awareness Month, a crucial time to shed light on the millions worldwide grappling with this debilitating condition.
 
According to the World Health Organization (WHO), migraines affect approximately one in seven people globally, making it one of the most prevalent neurological disorders.
 
As we strive to raise awareness and foster understanding, it's vital to explore holistic approaches that offer relief beyond conventional medications.
 
In a recent conversation with Jodi Cohen, founder of Vibrant Blue Oils and an essential oil expert, we explored the profound impact of essential oils on migraine management and how essential oils provide a gentle yet effective alternative for relief.

Essential Oils for Migraine: Ingredients and Benefits

Lavender essential oil is frequently employed to alleviate stress and induce relaxation. Compelling evidence suggests that lavender may also be effective in alleviating headaches and migraines.
 
Inhaling the aroma of lavender essential oil can aid in the immediate management of migraine episodes. A study conducted in 2013 revealed that individuals experienced a notable decrease in pain levels after just 15 minutes of inhaling lavender oil.

Blends Recommended for Migraine

Jodi Cohen, founder of Vibrant Blue Oils, recommends specific blends tailored to alleviate migraine symptoms and support overall wellness. One such blend is the "Migraine Relief" formulation, comprising basil, marjoram, lavender, peppermint, chamomile, and helichrysum. This blend targets acute migraine episodes, providing rapid relief when inhaled or applied topically to pulse points.
 
Additionally, Jodi advocates for the use of a "Lymph" blend to address congestion in the neck and promote lymphatic drainage. By gently massaging this blend onto the neck and stimulating specific reflex points, individuals can enhance fluid flow, reduce pressure in the head, and alleviate migraine symptoms.
 

Steps to Relieve Migraine Using Essential Oils

  1. Inhalation: Add a few drops of essential oil to a diffuser or inhale directly from the bottle for quick relief.
  2. Topical Application: Dilute essential oils with a carrier oil and apply to pulse points, temples, or the back of the neck to alleviate tension and discomfort.
  3. Reflex Point Massage: Target specific reflex points associated with migraine triggers using gentle, circular motions to promote relaxation and relief.
  4. Self-Care Practices: Incorporate essential oil use into daily self-care rituals, such as lymphatic massage and mindfulness practices, to support overall wellness and resilience.
 

Watch the Interview for In-Depth Insights

For a deeper understanding of essential oil therapy for migraine management, I invite you to watch our interview.

Closing

As we commemorate National Migraine Awareness Month, let us embrace holistic approaches that honor the innate healing wisdom of nature. Essential oils offer a gentle yet effective means of managing migraine symptoms and promoting overall wellness. By incorporating these natural remedies into our daily lives, we can embark on a journey of healing, empowerment, and holistic wellbeing.
migraine

Understanding Migraines In Children

by Uncategorized,
Migraines is a debilitating neurological condition that can cause pain and other physical symptoms. They can affect both children and adults. There can be a genetic link to migraines, if this happens there may be a family history of them.
 
If you suspect your child is dealing with migraines it's important to understand how common they can be for children, especially a specific type called an abdominal migraine.
 
Fortunately, there are a number of holistic and natural ways to support children who are dealing with migraines.

How Common are Migraines in Children?

Migraines can be common in children and approximately 3-10% of children will struggle with them. As children get older, there is an increased potential to have this kind of headache. It is estimated that approximately 4% of preschool children, 8-12% of school-age children, and up to 23% of teenagers will experience migraines.
 
Interestingly, boys appear to get migraines slightly more often than girls before puberty. During the teenage years this changes and girls seem to be more affected than boys.
 
When children get migraines they are usually shorter than those experienced by adults, lasting anywhere from 30 minutes to 48 hours. Children may feel pain on both sides of their heads, whereas adults typically have pain only on one side. Other migraine symptoms that children can experience are the traditional ones and include light or sound sensitivity, nausea and/or vomiting, and sometimes visual auras.

What is Abdominal Migraine?

One special type of migraine, seen more often in children, is an abdominal migraine. About 4% of kids experience abdominal migraines. When an abdominal migraine occurs, children have severe stomach pain instead of head pain. This type of migraine mostly impacts children from 3 to 10 years of age and tends to be more common for girls.
 
The symptoms of an abdominal migraine may include severe stomach pain around the belly button. Children can also feel nauseous or they may lose their appetite. They may also vomit and have a pale appearance.
 
It is not easy to diagnose whether a child is experiencing abdominal migraine because the pediatrician needs to be able to rule out other potential causes of stomach pain. In order to diagnose abdominal migraine the criteria include whether or not the child has had at least five attacks of abdominal pain, each lasting 2-72 hours, with pain strong enough to interfere with normal activities. This should be accompanied by at least two of the other migraine symptoms: loss of appetite, nausea, vomiting, and looking pale.

Holistic Health Support for Children with Migrainesrotation diet

While medicines can be helpful in the treatment of migraine headaches, many holistic health strategies can can be a helpful adjunct. These options may help reduce the number and or severity of migraine attacks and potentially help improve overall well-being.
 

1.Eating Well

Eating a balanced, nourishing diet and staying hydrated are highly supportive for children dealing with migraine headaches. It’s important to avoid foods that trigger migraines, such as migraine food triggers which can include chocolate, cheese, processed meats, and more.
 
2. Healthy Lifestyle Habits
 
Having good habits can help manage migraines. This includes having a regular sleep routine. Good sleep is crucial for children who deal with migraines. It is very important t have a regular sleep schedule, a comfortable sleep environment, and to get an adequate amount of sleep.
 
Parents should encourage consistent bedtimes and wake-up times, limit screen time before bed, and create a relaxing bedtime routine to improve sleep quality. Also be aware of environmental factors such as bright lights and loud noises, which can contribute to migraines. Reducing these as much as possible can potentially reduce their impact as triggers for migraines.
 
3. Stress Relief and Relaxation
 
Stress can be a big trigger for migraines. Teaching children how to manage their stress can be a helpful strategy for potentially reducing the frequency or severity of migraines. Techniques like deep breathing exercises, muscle relaxation, and mindfulness meditation can reduce stress and prevent migraines. Biofeedback, a practice that teaches control of heart rate and muscle tension, can also help to lower migraine incidence.
 
4. Cognitive Behavioral Therapy (CBT)
 
Cognitive Behavioral Therapy (CBT) is a form of talk therapy that has been shown to help children change negative thoughts and behaviors. CBT can teach coping strategies, improve pain response, and reduce the impact of migraines. Studies show that CBT, especially combined with relaxation techniques, can significantly reduce migraine frequency and severity.
 
5. Acupuncture
 
Acupuncture is an ancient Chinese practice that uses thin needles inserting into specific point in order to help with energy flow. Some studies indicate that acupuncture acupuncture can help reduce the number of days affected by a headache as well as potentially lowering the need for painkillers. Although there is a need for more research, parents and children have reported positive results from using acupuncture.
 
6. Yoga
 
A growing number of studies show that yoga can be beneficial for reducing the severity and frequency of migraines. Not just for adults, yoga can be beneficial for children also. By combining physical poses, or asanas, breathing exercises, also called pranayamas, and meditation, a yoga practice helps promote relaxation. Adding a regular yoga practice has been linked to fewer migraines and better stress management.

Conclusion

Migraines in children present a significant health issue. The best solution is to incorporate a variety of holistic health and wellness strategies. You may also need to consult a medical professional and, hopefully, encourage them to work together to support your child.
 
Understanding how common and, at the same time, how different pediatric migraines can be, especially when it comes to abdominal migraines, is key to a proper diagnosis and building a treatment plan. Combining medical and holistic strategies can help reduce the impact of migraines and may help improve a child's overall quality of life.
 
Join The Kitchen Table and get The Migraine Masterclass as part of your membership.
 
You'll also receive a free copy of the ebooks linked in the article, plus a variety of resources, and live monthly calls with Mira Dessy, The Ingredient Guru.
 

[expand title="Sources"]

[/expand]

health benefits of melatonin

The Surprising Health Benefits Of Melatonin You Should Know

by Uncategorized
 
While melatonin is often hailed as the go-to supplement for a good night’s sleep, there's so much more to it than just catching some z’s. Understanding its multifaceted role in your body can empower you to make informed decisions regarding your health. Let's delve into the unexpected benefits and important considerations when using melatonin.

Melatonin: More Than Just a Sleep Aid

When you think of melatonin, you probably think of it as a nightly sleep aid. While that's certainly one of its main functions, melatonin plays a vital role in several other bodily systems. Did you know that it's also linked to your immune system? Recent scientific publications have revealed a connection between melatonin and immune response, particularly during times of increased stress or illness.
 
Furthermore, melatonin is more than just a hormone produced in your brain. It’s found in various parts of your body, closely linked to serotonin, and plays a crucial role in regulating your circadian rhythms. That’s the internal clock that tells you when to sleep and wake up. As you age, however, melatonin levels decline, making quality sleep harder to come by and affecting overall health.

Choosing the Right Melatonin Supplement

With the booming market of melatonin products, ranging from 1 milligram to a hefty 10 milligrams, it’s crucial to identify the right dosage and type for yourself. Higher doses from drugstores, such as the 10-milligram options often found on shelves, might be excessive for most adults. The optimal dose for an adult usually ranges from 0.3 milligrams to 1 milligram. Personalization based on your age, health condition, and even your genetic makeup is key.
 
Synthetic melatonin supplements often contain petroleum-based or plant-derived precursors, which could include contaminants. Interestingly, there's a new, plant-based melatonin called herbitonin, made from rice, alfalfa, and chlorella. Studies suggest that herbitonin has greater anti-inflammatory and free radical scavenging activity compared to synthetic melatonin. Plus, herbitonin undergoes more stringent testing, potentially making it a safer choice.

Recognize Individual Differences

Your body's metabolism of melatonin is unique to you, requiring personalized adjustment of dosage and timing. Some might metabolize it quickly, while others might process it slowly. For example, caffeine close to bedtime could hinder melatonin production, affecting your sleep quality. Avoiding caffeine and being mindful of light exposure, especially from screens, can help you maintain healthy melatonin levels.
 
Genetic variations also play a role in how you metabolize melatonin and caffeine. Testing your melatonin levels, such as with a urinary metabolite test, can offer insights into your individual metabolism and potential detoxification issues. The right testing can help you tailor melatonin use to your needs, enhancing its effectiveness.

The Role of Sleep and Light in Melatonin Production

Stress impacts your body's ability to produce melatonin by diverting tryptophan—an essential amino acid—into energy production rather than melatonin synthesis. Also, your exposure to artificial blue light at night impairs melatonin production. People with lighter-colored eyes are more sensitive to this late-night light exposure.
 
Taking steps to mitigate these impacts can significantly improve your melatonin levels and overall quality of sleep. Blue light-blocking glasses and reducing screen time before bed are practical solutions. For those needing a bit extra help, small amounts of supplemental melatonin might support your sleep cycle without the risk of overuse.

Special Considerations for Children

A concerning trend is the rising use of high-dosage melatonin supplements in children. It’s not uncommon to find 10-milligram doses marketed toward children, which are far from necessary and potentially harmful. Overuse can lead to issues ranging from disrupted sleep patterns to undesirable effects on behavior and dental health, especially if delivered in a gummy form laden with sugar.
 
For a safer approach, consider lower doses and consult a healthcare practitioner to determine what’s best for your child. Melatonin gummies can often lead to excessive intake, so be cautious of their sugar content and potential for causing adverse effects.

Consult Healthcare Practitioners

Given the nuanced role melatonin plays in your body, consulting with healthcare practitioners is essential. Your healthcare provider can guide you through personalized melatonin use, taking into account your unique health needs and lifestyle.
 
Additionally, comprehensive support from credible health organizations can assist both individuals and practitioners in navigating melatonin use effectively. Remember, proper guidance can make the difference between benefiting from melatonin’s diverse roles and experiencing untoward effects.

Final Thoughts

Melatonin is a powerful tool for improving your health beyond just aiding sleep. Its role in immune response, circadian rhythm regulation, and even inflammation highlights its importance. However, the right supplement and dosage are critical, as is understanding individual differences in metabolism and response.
 
For those with specific needs or children, professional guidance is crucial to avoid potential pitfalls. Embrace the comprehensive benefits of melatonin by making informed choices and consulting healthcare providers for a personalized approach.
 
Take charge of your health by understanding melatonin's benefits, choosing the right supplement, and consulting with healthcare professionals. By doing so, you can harness this powerful hormone to enhance not just your sleep, but your overall well-being.
 
Sign Up to Download Your Free9 Tips for Better Sleep Handout
Click the button below to download your FREE handout! In the future, we'll send you Food News You Can Use to know what's really going on in the world of food. You can unsubscribe anytime by clicking the link at the bottom of every email.
olive oil

Why You Should Use EVOO For Gut Health

by Uncategorized, ,
Good quality olive oil is not only a tasty way to cook food and add flavor, it has some pretty significant health benefits as well. Especially for gut health. But not just any olive oil will do. Sadly, most of what is available at the grocery store in see-through plastic containers is not a good choice.

Storing olive oil

To get the best quality olive oil, ideally you want cold pressed and extra virgin. Plus your good quality olive oil needs to be stored in amber or green glass to protect it from the light. That plastic isn't doing you or your olive oil any favors. Plus I'm just not a fan of food in plastic and try to avoid that as much as I can. A metal can is also a reasonable choice for an olive oil container.
 
Ideally, your olive oil should be in a cool, dark cupboard in dark glass with the top firmly affixed to avoid exposure to light, temperature, and oxygen. The goal is to reduce these exposures as much as possible to preserve it's quality.

Cooking with olive oil

Olive oil can be a wonderful cooking oil. Research shows that it's stable at high temperatures, up to 374°F, and it doesn't oxidize, unlike other vegetable oils. Plus, cooking with olive oil can help boost the antioxidant content of your meals. It's not only good for cooking/heating, it can even be used right out of the bottle to drizzle on a salad, used in a marinade, or add a little extra healthy fat to an appetizer such as hummus.

Benefits of Olive Oil

Now, let's take a look at extra virgin olive oil and how it can work wonders for your digestive system.

Anti-inflammatory for the Gut

Loaded with antioxidants, olive oil helps reduce inflammation by stopping free radical molecules from wreaking havoc in your digestive system. There are many studies that suggest following a Mediterranean diet rich in olive oil can lower your risk of various diseases including arthritis, heart disease, and even cancer. Talk about a delicious way to stay healthy!

Gut Healing Superpowers

In some ways, you can think of extra virgin olive oil as a superhero for your gut. Rich in antioxidants, also known as polyphenols, it provides prebiotics which are important for nourishing your gut microbiome and promoting the growth of healthy bacteria. Plus, olive oil helps produce short-chain fatty acids that are a type of fuel for gut function. Studies show an improvement in symptoms for those who deal with colitis, leaky gut, and other irritable bowel disorders when adding olive oil to their diet.

Nutrient Absorption Booster

Your gut loves extra virgin olive oil because it's rich in monounsaturated fats, like oleic acid, which is helpful for nutrient absorption. By helping your digestive tract absorb fat-soluble nutrients like vitamins A, D, E, and K, olive oil ensures that you get the most out of your meals. And olive oil can also be helpful for carotenoid absorption. Found in foods like yams, leafy greens, carrots, and tomatoes, carotenoids are a type of pigment in plants that are a form of antioxidant which is highly beneficial.

Natural Laxative Effects

Many people struggle with constipation. Olive oil, with it's lubricating properties, is an effective and gentle remedy. Unlike harsh over-the-counter laxatives, olive oil won't leave you feeling uncomfortable. It may even help reduce symptoms of incomplete evacuation.

In conclusion

As always, if you're allergic or sensitive to olive oil, it's best to avoid it. If that's not an issue for you, I encourage you to embrace its anti-inflammatory, gut-healing benefits, and enjoy the nutrient-rich goodness.
 
And remember to always choose high-quality extra virgin olive oil in a dark glass or metal container and store it properly for the best results.

There are many different brands of olive oil on the market, but not all have a similar taste or quality. I spoke with Tony Kasandrinos, the man behind my favorite olive oil to share with you the importance of choosing high-quality olive oil to reap its amazing health benefits!

[expand title="Sources"]

Foster, Kelli. “The Best Way to Store Olive Oil.” Kitchn, Apartment Therapy, LLC., 1 May 2019, www.thekitchn.com/this-is-how-you-should-be-storing-olive-oil-tips-from-the-kitchn-219089.

Author links open overlay panelS Cicerale, et al. “Antimicrobial, Antioxidant and Anti-Inflammatory Phenolic Activities in Extra Virgin Olive Oil.” Current Opinion in Biotechnology, Elsevier Current Trends, 13 Oct. 2011, www.sciencedirect.com/science/article/abs/pii/S0958166911006811.

Guasch‐Ferré, M., and W. C. Willett. Journal of Internal Medicine, vol. 290, no. 3, 23 Aug. 2021, pp. 549–566, doi:10.1111/joim.13333.

Zhou, Yaxi, et al. “The Potential of Natural Oils to Improve Inflammatory Bowel Disease.” MDPI, Multidisciplinary Digital Publishing Institute, 1 June 2023, www.mdpi.com/2072-6643/15/11/2606.

Author links open overlay panelYuanhang Yao, et al. “Effects of Dietary Fat Type and Emulsification on Carotenoid Absorption: A Randomized Crossover Trial.” The American Journal of Clinical Nutrition, Elsevier, 13 Mar. 2023, www.sciencedirect.com/science/article/abs/pii/S0002916523462673.

“Olive Oil and Constipation: Remedies, Other Treatments, and Causes.” Medical News Today, MediLexicon International, www.medicalnewstoday.com/articles/313416#treating-constipation-with-olive-oil.

[/expand]

Navigating Life With Migraine: Insights, Strategies, And Hidden Triggers

by Uncategorized

Living with migraines can sometimes feel a lot like navigating a maze, with twists and turns at every corner.

If you're one of the millions of people who suffer from migraines, you know firsthand the challenges they bring to your daily life. From debilitating pain to disruptions in your routine, migraines can take a toll on both your physical and emotional well-being.

In this blog post, I'll cover some of the top concerns shared by people who suffer from migraines and offer insights that can help you navigate this journey with confidence.

Pain Management

For anyone who has experienced the throbbing pain, nausea, and sensitivity to light and sound that often accompanies a migraine, you already know why pain management is a top concern for many migraine sufferers.

Finding effective ways to alleviate the intense pain of a migraine attack is essential for restoring comfort and functionality.

There are a number of medications that can help with migraines. If you're looking for holistic health strategies to help reduce your migraine consider the following:

Modifying your diet

Paying attention to your diet and making certain modifications can be one way to help manage your migraine pain holistically.

Common dietary triggers for migraines include caffeine, alcohol, aged cheeses, processed foods, and artificial sweeteners.

Consider keeping a food journal to track your intake and identify any potential triggers. Plus adding more whole, nutrient-dense foods like fruits, vegetables, and lean proteins can be supportive for your overall health and may potentially help to reduce your migraine frequency and severity.

Stress management techniques

Stress is a well-known migraine trigger for many people which makes adding stress management techniques an important part of holistic migraine support.

Adding practices such as meditation, deep breathing exercises, yoga, and progressive muscle relaxation can help calm your nervous system and may help reduce the frequency and intensity of migraine attacks.

One other recommended strategy is to find enjoyable activities and hobbies, to spend time in nature, and to prioritize getting enough good quality sleep. All of these lifestyle interventions can further support stress reduction and overall well-being.

Natural remedies and supplementation

A number of natural remedies and supplements have shown promise for helping to relieve migraine pain and support overall migraine management. For example:

  • magnesium deficiency has been linked to migraines so supplementation may help reduce the frequency and severity of migraines for some people
  • other supplements like riboflavin (vitamin B2), coenzyme Q10, and feverfew may also have be helpful for migraine sufferers

By adding holistic health strategies into your daily routine, you can take a proactive approach to managing your migraine pain and promoting your overall well-being.

Note: It is very important to consult with a healthcare provider before starting any new supplements, especially if you're taking other medications or have underlying health conditions. It's also not recommended to stop any migraine medications without first consulting your healthcare provider.

Migraine Frequency and Duration

How often do you find yourself grappling with a migraine attack? The frequency and duration of migraine episodes can be different from person to person, but for many, the worry about when you might suffer your next attack is a huge concern.

Understanding your migraine patterns is important because it will help you better understand your triggers (see below) and be more aware of what you can do to prevent or reduce the severity of your migraines.

Using a migraine tracker is a good way to see how often and what might be the cause of your migraines.

Identifying Triggers

migraine

Migraine triggers are kind of like puzzle pieces. Sometimes they are difficult to figure out. Plus different people can experience migraine triggers differently than others. No two people are the same when it comes to what will cause a migraine. Here are some of the most common triggers:

Stress

Anxiety, emotional stress, tension, and worry, are a leading trigger for migraines. Stress can cause physiological changes in your body that may cause a migraine attack.

Hormonal Changes

Changes in your hormonal state, especially in women, is a well-known trigger for migraines. Potential triggering hormonal fluctuations include changes in estrogen levels during menstruation, pregnancy, and menopause, as well as the use of hormonal contraceptives.

Dietary Triggers

Certain foods and beverages are known to trigger migraines in those who are susceptible to them.

Common dietary triggers include:

  • Caffeine
  • Alcohol, especially red wine
  • Aged cheeses
  • Processed meats containing nitrates or nitrites
  • Artificial sweeteners like aspartame
  • Monosodium glutamate (MSG), often found in processed foods and Chinese cuisine
  • Tyramine-rich foods such as aged cheeses, smoked or cured meats, and fermented foods like sauerkraut and soy sauce

Sensory Issues

Sensory overload, such as spending extended periods in front of a computer screen or in noisy environments can trigger a migraine in some sensitive individuals. Other sensory triggers include bright or flickering lights, loud noises,and strong smells.

Poor quality sleep

Improper sleep patterns, which can include insufficient sleep, irregular sleep schedules, or oversleeping, may trigger migraines. Poor quality sleep and sleep disorders, such as insomnia or sleep apnea, may also be a problem and potentially cause a migraine.

Environmental triggers

Many people are highly sensitive to environmental changes in weather including barometric pressure fluctuations, exposure to allergens, or pollutants, all of which can contribute to migraine attacks in susceptible individuals.

Physical triggers

Intense physical exertion - especially in extreme weather conditions, dehydration, skipping meals, or changes in your daily or regular physical activity levels could be a migraine trigger for some people.

It's important to note that your response to migraine triggers may be different than someone else's. Triggers and severity of response can vary. Keeping a migraine diary to track potential triggers and patterns can help identify and avoid triggers that may contribute to migraine attacks.

Moving forward with migraines

Migraines don't only affect your physical health – they can also impact your overall quality of life. Your ability to work, socialize, pursue hobbies, and maintain relationships all have the potential to be impacted by the unpredictable nature of a migraine attack.

Although living with migraines can be challenging, it's important to remember that you're not alone on this journey.

By learning to better understand and address your particular migraine patterns and staying proactive in your approach to migraine management, you have the potential to manage them better. This includes prioritizing self-care, listening to your body, and celebrating the wins – no matter how small they may seem.

It's important to work closely with a healthcare provider to develop a comprehensive migraine management plan tailored to your specific needs and preferences. Remember that individual responses to these migraine support strategies may vary, so it may take some experimentation to find what works best for you.

Do you experience migraines? If so you know how debilitating, they can be. Unfortunately, medication does not get to the root of the cause for migraines. You may know what your triggers are, but did you know that there are ingredients hidden in your food that could also be contributing?

 Download Sneaky Food Ingredients That Trigger Migraines eBook and learn more.

 

 

[expand title="Sources"]

Stubberud, Anker, et al. "Is there a causal relationship between stress and migraine? Current evidence and implications for management." The journal of headache and pain 22.1 (2021): 1-11.

Slavin, Margaret, et al. Headache: The Journal of Head and Face Pain, vol. 61, no. 2, 27 Jan. 2021, pp. 276–286, doi:10.1111/head.14065.

Gazerani, Parisa. “Migraine and Diet.” MDPI, Multidisciplinary Digital Publishing Institute, 3 June 2020, www.mdpi.com/2072-6643/12/6/1658.

Nowaczewska, Magdalena, et al. “The Ambiguous Role of Caffeine in Migraine Headache: From Trigger to Treatment.” MDPI, Multidisciplinary Digital Publishing Institute, 28 July 2020, www.mdpi.com/2072-6643/12/8/2259.

Sudharta, Harvey, et al. “Tyramine Ingestion and Migraine Attack: A Systematic Review.” Open Access Macedonian Journal of Medical Sciences, oamjms.eu/index.php/mjms/article/view/11484.

Yamanaka, Gaku, et al. “Experimental and Clinical Evidence of the Effectiveness of Riboflavin on Migraines.” MDPI, Multidisciplinary Digital Publishing Institute, 29 July 2021, www.mdpi.com/2072-6643/13/8/2612.

Sazali, Suhairul, et al. “Coenzyme Q10 Supplementation for Prophylaxis in Adult Patients with Migraine-a Meta-Analysis.” BMJ Open, British Medical Journal Publishing Group, 2021, bmjopen.bmj.com/content/11/1/e039358.abstract.

Kaur, Kavaljeet, et al. "The efficacy of herbal supplements and nutraceuticals for prevention of migraine: can they help?." Cureus 13.5 (2021)

Krause, Diana N., et al. "Hormonal influences in migraine—interactions of oestrogen, oxytocin and CGRP." Nature Reviews Neurology 17.10 (2021): 621-633.

Benbow, Tarique, et al. "Systemic administration of monosodium glutamate induces sexually dimorphic headache-and nausea-like behaviours in rats." Pain 163.9 (2022): 1838-1853

Duan, Shaojie, et al. "Association between sleep quality, migraine and migraine burden." Frontiers in Neurology 13 (2022): 955298

[/expand]

composting

Composting 101: Transforming Kitchen Scraps Into Garden Fertility

by Uncategorized,
I'm a big advocate for having a garden. Even if it's just a few herbs in some containers, when you're growing food it's one less thing you have to buy at the grocery store. Another thing I think is a good idea? Starting a compost bin. Admittedly this idea does not work well if you live in an apartment, have a very tiny yard, or live in an area where composting is not allowed. If you are allowed to compost, however, it's a great way to repurpose a lot of your everyday kitchen waste.

What is compost?

Made from a mixture of ingredients such as food waste, decomposing plant matter, and organic materials, compost is the result of these items breaking down to create soil. It is then used to improve the biological properties of garden beds, containers, and pots. Compost is a mixture of ingredients that are rich in plant nutrients and beneficial organisms.

Why start a compost bin?composting

One of the best things about composting food waste is to keep it out of the landfill. In the US about 30% of the garbage in a landfill is food waste. Although vegetable peelings and other kitchen scraps will break down into nutrient-rich soil that can be used in the garden or even in houseplants, when sent to the landfill it's a different story. There, because the food waste is surrounded by non-organic materials, instead of breaking down it rots and releases methane.
 
Learning how to compost, or finding a service that will compost your food scraps for you, is a good way to keep them out of the landfill and help reduce toxic emissions.

Learning about compost

composting

It was a rainy, chilly Saturday morning when we all piled into the classroom at the township community education center. The recreation center was offering a composting class taught by several Master Gardeners and a Master Composter.
 
Although I have a (small) compost bin in my yard I decided to attend to learn how I could improve my compost pile. After a comprehensive discussion of compost we all tromped over to the demonstration bins in the side yard. There we were able to see the different stages of compost.
 
The instructors also asked for volunteers to help turn the pile, everyone pitched in and made short work of it. I'm glad I went to the class because it turns out I'm not putting enough brown material into my compost bin, something we'll be working on over the next few weeks.

The SMARTs of compostingcomposting

  • Size - 4 feet wide by 4 feet high is recommended
  • Moisture - it should feel like the consistency of a damp wrung-out sponge
  • Aeration - compost should be turned at least every six months to add more oxygen and revive the microbes
  • Ratios - your compost pile should be 2 parts brown matter to 1 part green matter. The brown is carbon, what the microbes are breaking down, the green is nitrogen, what the microbes eat.
  • Temperature - having a soil thermometer can be a useful tool. The compost pile should be between 135°F and 160°F in order to break down properly.

Other composting information

  • Brown matter sources are: chopped leaves, grass clippings, hay, pine needles, spent dirt, and soggy shredded paper or shredded cardboard. The paper products need to be mixed in, do not put them in a layer or it will turn into paper mache.
  • Green matter sources are: kitchen scraps, coffee grounds, egg shells (crush them first), plant matter (except for weeds or anything diseased). When adding green matter to the compost pile it's best to top it with a layer of brown matter.
  • It is possible to use chicken poop for a compost pile but it needs to age at least three months before you put it in there because it is too high in nitrogen
  • Do not till your container beds, simply top dress them with compost
  • For the highest microbial activity, a compost bin should be open to and touching the ground.
  • It is possible to improve your lawn by layering a 1/2" topping of compost on it, however for most people this takes far more compost than a backyard set-up can create
  • Composting with worms is called Vermiculture. The recommended worms for this are red wigglers. Worms, and other bugs, only go into the compost after it has finished breaking down
  • Do not compost:
      • meat scraps
      • bones
      • fish
      • dairy
      • grease/oil
      • magnolia leaves
      • avocado skins
      • weeds
      • diseased plant material
      • pet waste

Recommended reading

There are several excellent books about composting, container gardening, and food waste that I like. They're good to have, not just to learn, but as a resource to refer back to. I now know I need to add a couple of composting books to my personal library.
 
 
[expand title="Sources"]
Buzby, Posted by Jean. “Food Waste and Its Links to Greenhouse Gases and Climate Change.” USDA, 2022, www.usda.gov/media/blog/2022/01/24/food-waste-and-its-links-greenhouse-gases-and-climate-change. [/expand]
mind body breath

Mind-Body-Breath Connection: Breathing Techniques For Wellness

by Uncategorized,
Have you ever stopped to think about your breath? Breathing is one of those things we do unconsciously, without even giving it a second thought. After all, it's just a natural part of our autonomic nervous system, right? Well, it turns out that our breath is far more powerful than we might realize.
 
There's something called the mind-body-breath connection, and delving into this fascinating topic could unlock a world of transformation for your health and wellness.

The Mind Body Breath Connection

The mind-body-breath connection is centered around the idea that how we breathe affects not only our physical body but also our mental and emotional well-being.
 
Breathing is a fundamental aspect of our autonomic nervous system, often happening without conscious thought. Yet, the way we breathe can influence our stress levels, energy, and overall sense of well-being.
 
It's essential to understand that most of the time, we should be breathing through our nose rather than our mouth. Nasal breathing provides benefits such as filtering, moistening, warming, and slowing down the air before it reaches our lungs.
 
This, in turn, helps to promote a smoother exchange of respiratory gases and contributes to a sense of calmness in our body.

The Power of Nose Breathing

One essential practice to reconnect with the benefits of nasal breathing is to close your mouth. Yes, it's as simple as that!
 
By breathing through your nose, you can start to engage with your breath consciously and observe the changes in your body and mind. You might be surprised to discover that many people often resort to mouth breathing, unaware that they can achieve a greater sense of calmness and well-being by breathing through their nose.
 
So, let's clear something up about breathing through the mouth. While there are specific breathing exercises that may involve mouth breathing for particular reasons, the general principle is to prioritize nasal breathing.
 
By training ourselves to breathe through our nose, we can experience a profound shift in our overall well-being and discover that we often don't need to breathe as excessively as we thought.

The Practice of Breath Awareness  & Mouth Taping

Developing a breath-focused practice starts with building awareness of your breathing patterns.
 
You can start by taking some time each day to sit quietly and pay attention to your breath. Close your mouth and focus on the sensation of air as it enters and leaves your body through your nose. Notice any changes in your body, your circulation, and your emotional state as you become more aware of your breath.
 
By practicing breath awareness, you can gain insights into your breathing habits throughout the day and learn to recognize when you're mouth breathing, which can be incredibly empowering.
 
At this point, some of you might be wondering about the practice of mouth taping. It's a simple and powerful technique that involves taping your mouth shut during sleep. While it may sound a bit unconventional, mouth taping can provide fantastic benefits. By ensuring nasal breathing during sleep, you can significantly improve your sleep quality, wake up feeling more refreshed, and enjoy improved overall health and well-being.
 
You can start by practicing mouth taping during the day to become comfortable with the sensation. And if you're open to the idea, try it at night for around 90 days to experience a reset that could positively impact your health and sleep patterns.
 
Once you become accustomed to nasal breathing during sleep, you may find that it becomes a comforting and enriching practice.

Breathing for Children

When it comes to teaching children about the benefits of proper breathing, it's never too early to start. As a parent, you can gently encourage your little ones to practice nasal breathing.
 
For example, if your child is sleeping with their mouth open, gently encourage them to close their lips to promote nasal breathing. As they grow, incorporating breath-focused practices such as mindful breathing and meditation can help them develop healthy breathing habits from an early age.
 
As your children learn the language of breath, they can gain valuable tools for managing stress and emotions, and lay the foundation for a lifetime of good health and well-being. Providing a supportive environment for young children to develop healthy breathing habits can set them on a path towards enhanced physical and mental health.

Connect with Breath Experts

While the practice of breath awareness and nasal breathing can bring about remarkable changes, it's essential to recognize the significance of seeking expert guidance.
 
Breathing is a fundamental yet potent aspect of our well-being, and getting it right can positively impact various areas of our health. If you're considering delving deeper into the world of breath coaching and practices, consider reaching out to a breath expert.
 
These professionals can help guide you through breath awareness and provide tailored advice to ensure that you're engaging with your breath in the best way for your individual needs.
 
One breath at a time, you can tap into the incredible power of your breath for improved health, in mind, body, and soul.
 

Embracing the Power of Your Breath

Now that you understand just how influential your breath can be, you are equipped to embark on a fascinating journey of discovery and transformation.
 
By acknowledging the mind-body-breath connection and adopting practices of breath awareness and nasal breathing, you can unlock the potential for heightened well-being and overall health.
 
Remember, it's never too late to start paying attention to your breath. Whether you're nurturing your own well-being or guiding your children towards a healthy respiratory practice, the benefits of conscious breathing are far-reaching and compelling. So, take a deep, intentional breath through your nose, and let the journey of breath awareness and well-being begin.
 
One fascinating resource is the book Breath by James Nestor, it was a Healthy Readers Book Club selection and everyone learned a lot.

Best Practices for Breathing Well

1. Start young: Introduce gentle mouth-closing techniques for infants to familiarize them with nasally breathing from an early age.
 
2. Close your mouth: Increase awareness by gently closing your mouth to encourage nasally breathing. This switch can help calm the body and improve respiratory efficiency.
 
3. Tape method: Sleep with a small strip of micropore nasal breathing tape across the lips to maintain nasal breathing during the night, ensuring deep and uninterrupted sleep.
 
4. Mindful breath observation: Spend time observing the air entering through your nose, allowing for a deeper understanding of your body's breathing patterns.
 
5. Seek expert guidance: Explore breathing practices cautiously and seek professional advice for tailored recommendations, especially when exploring advanced breathwork techniques to avoid adverse effects.
 
In this episode I chat with Adam Stanecki, The Breath Geek as he teaches us how to Breathe Different.

Word Of The Year 

by Uncategorized, ,

Back in 2013 I was challenged by a business coach to pick a word of the year.  A single word that would encompass my goals and guide me for the year ahead.  Each year since then I've continued to go through the process of picking a word.  

This year word that resonates the most with me is Clarity.

2024 Word of the Year: Clarity
ˈklarɪti

noun

  • the quality of being coherent and intelligible. 

  • the quality of being certain or definite. 

  • the quality of transparency or purity. 

  • the quality of being easy to see or hear; sharpness of image or sound. 

2023 was a very full year.  Who am I kidding?  The last few years have been over-full, challenging, and more than a little overwhelming for everyone. I think we all have been through a maelstrom, and are just now beginning to wake up from the chaos and confusion that started in 2020 with the advent of Covid. 

As I look back over the previous year, I am noticing a pattern. It's become apparent that I have narrowed my focus on certain things in my life, both personally and professionally.  I realize, in this narrowing down, that what I am doing is making the way clear for what is to come next. I am making room to be more focused and more present.  I’m also making room for opportunity and change to show up and be available in my life. By simplifying, by clarifying, I'm essentially unmuddying the waters of my life. 

So much of the work I do in sharing about ingredients, focusing on preparedness, and sharing holistic health and wellness information is already about helping others like you learn and see and notice what's impacting them and their lives.  It's about educating and equipping you to make informed choices. It's about making things clearer and more transparent. Plus, I believe the more you know the more you notice.  That has an echo of clarity to as well.  

Focusing on clarity and what lies ahead will, I think, help make life less stressful. It feels like clarity also brings the promise of abundance. I'm excited to see how clarity will show up for me in the year that lies ahead of us. 

As I learn to open up to the light of clarity in my own life, I'm also looking forward to sharing what I learn with those in my community and supporting them on their clearer and more defined wellness journey.  

I think it's going to be a beautiful year ahead. 

Previous Words

PS If you have celebrations that are joyful and warming to your heart, or books that resonate with this theme for you I'd like to hear about them. I'd also love to know if you've chosen a word for 2023 and what it is.  You can drop a comment in the online community.

 

Gluten Free Sourdough Baking Class

by baking, gluten free, Uncategorized,

Recently I was invited to take part in a gluten free sourdough baking class. Taught by Kasey Lobb, a registered dietician nutritionist, the class promised to teach us how to make a delicious gluten free sandwich loaf from scratch. We would also go home with a starter of our very own in order to replicate the process in our own kitchens.

I confess I love cooking classes.  It’s super fun to teach them and I certainly enjoy doing that, but it’s also great when you have a chance to take a class and learn from someone else. Kasey was a wonderful instructor.

The class was held at a friend’s house and there were 10 of us, each paired up so we could share one of the Kitchen Aid mixers.  Taking us through the process of what we were doing and a breakdown of the ingredients, Kasey, did a great job of explaining everything.

We started with the liquid ingredients, which included some starter from an impressively large jar.  She’d been feeding it for days in order to have enough for the class.  It was bubbly and fragrant in that fabulous way that starter is supposed to be. 

One of the things that I appreciated about the class is how Kasey apparently has a similar mindset when it comes to food labels. She carefully explained each ingredient, why she’d chosen the ones she did, and how everything worked together to support the dough.  In addition to the gluten free sourdough base we used egg, sugar, yeast, water, GF baking blend, nutritional yeast, ground flax seeds, and psyllium husk fiber.

After mixing the liquid ingredients we mixed together the dry ingredients and then put them both together.  At each step of the process Kasey would demonstrate what we were supposed to be doing and then come around offering assistance if people needed it. She wanted us to not only hear, but also see  and understand why it the batter needed to look and feel the way it did.

Eventually we had our beautiful loaves tucked into their loaf pans and from there into the oven.  At which point we were able to enjoy a snack that Kasey had prepared of the sandwich loaf we were making that she jazzed up with soaked fruit and seeds.  It was mouthwateringly delicious. This bread was so fabulous…how fabulous was it?... everyone wound up going back for a second slice. Nicely dense with a good level of hydration it wasn’t dry like most commercial gluten free breads.  Best of all it didn’t have excessive plant gums.   It’s one of those breads that doesn’t need anything else, it’s amazing all by itself. 

Luckily we were all given the recipe, plus a couple of others to take home with us.

That evening I carefully fed my starter and set it up to make sourdough pancakes for breakfast the next day.  My starter is obviously a new one so it’s not super bubbly, however the pancakes were delicious with a hint of sourdough tang.

Now it’s been fed, put to bed, and is waiting for the next baking adventure.

One of the best things about this class for me was learning about a new kind of baking pan that is much better for batter style breads than regular baking pans.  It gives the loaf more form so that it can rise higher and will be better for sandwiches.

Here’s the supply list:

  • 2.2 pound Pullman Loaf Pan - Made with carbon steel it’s silicon lined with no PFOAs or PFASs, has a vent at the bottom (you use parchment paper when making batter breads), and a lid in case you want perfectly square bread
  • Konsyl Psyllium Husk Powder - This helps keep things together since there is no gluten in this mix, it also provides fiber and density for the bread
  • Nutritional Yeast - Provides a little bit of B12 and also adds delicious flavor to the bread
  • Bob’s Red Mill 1 to 1 Gluten Free Baking Flour - This is Kasey’s recommended blend
  • Active Dry Yeast - Slightly different than instant yeast although I believe both would work for making this kind of bread
  • Gluten Free Sourdough Starter - If you don’t have the opportunity to take a gluten free sourdough baking class or you don’t have a friend who has starter to share, the good news is you can get your own and start from scratch

It was a wonderful class and I’m delighted that I had the opportunity to spend time learning how to do this. If you’d like to take a class with Kasey be sure to check out her website Appetite To Travel.

If you have the chance to take cooking classes I encourage you to do it.  You’ll learn something new, have fun doing it, and gain a new skill that you can add to your kitchen repertoire.