Everyone wants to be healthier, and most people have a list of “shoulds” they hang over themselves like a spooky Halloween shroud.  But making changes doesn’t have to be daunting, or scary!  Here’s a list of seven that can have a significant impact on your health and well-being.

1. Nuts and Seeds I am surprised how many people avoid these because they are “fattening”, when study after study shows that eating them regularly helps you lose weight and keep it off.  They are a perfect snack, containing a balance of protein, carbs and healthy fat all in one handy little package. How much should you have? One handful should be enough to stave off hunger and keep your blood sugar stable for a couple of hours, so much better for you than a mid-afternoon cup of coffee.

2. Coconut milk Dairy products can cause congestion, and in cold and flu season, you may be better off without. You won’t feel deprived if you use coconut milk in your coffee or tea.  Coconut contains Medium Chain Fatty Acids, healthy cholesterol-free fats that nourish the brain and nervous system and help retain lean muscle. Coconut’s lauric acid supports the immune system and fights viruses, helping you face cold and flu season with aplomb.  Coconut oil is more stable at high temperatures than olive oil or butter, so use it for cooking.  A double blind study showed significant decrease in body fat and cholesterol from using coconut oil at breakfast for 8 weeks.  You can also use coconut oil as a moisturizer treatment for hair and skin, as has been done traditionally around the world.

3. Sleep Take advantage of the season’s longer hours of darkness and catch up on your zzzzz’s. Unless you’re already sleeping 8 hours and awaken feeling rested and refreshed, sleep is probably the single most important change you can make for your health. It also helps you lose weight, primarily by reducing circulating stress hormones.  If you’re staying up past 10:30PM, you’re likely to get another burst of cortisol, which  interferes with sound sleep and increases fat storage.

4. Water We’re supposed to be about 50% water, yet when I test people in my office, most are way below optimal. It’s not just about how much you drink.  If you drink a lot of water, but it goes right through you, it’s not getting into your cells.  Try adding some electrolytes (without the sugar, please).  Low hydration can also be an indication of insulin resistance and a pre-diabetic state, so it’s an important measure to improve.

5. Berries! Fruit is healthy, and of course any fruit is better than pastry or other processed treats, but if you want to keep a low impact on your blood sugar, eat berries. They have high fiber as well as high nutrient value. Research on them is impressive, from supporting vision to anti-aging to fighting cancer.

6. Carbs You should have no more fear of carbohydrates than you do of fats, but just as with fats, the kind of carbohydrates matters – a lot.  Try to replace processed carbs (bread, cake, cookies, crackers, pasta) with “real food” carbs like sweet potato, winter squash, cooked carrots, fruits and – of course – pumpkins. The orange color indicates high carotenoid content, which helps control blood sugar, even in diabetics, especially when combined with healthy fat.

7. Indulge! Everyone needs a little sweetness in life. That’s why my blog is full of recipes that are simple, healthy and delicious, like chocolate truffles, chia pudding, “virtuous” brownies, and more.  The list reflects my love affair with chocolate, and why not? Cacao, from which chocolate is made, is rich in fiber and phytonutrients, as well as minerals, including magnesium and iron. However, you won’t find these in a typical candy bar, so look for 70% cacao content or more, or check out the recipes on my website and make your own.

This was published as my Lifestyle column for Hudson Valley Insider.

Pssssst!! Looking for chia seeds? You should be!  They give you almost unbelievably concentrated nutrition.

• Chia seeds are richer in Omega 3s than salmon. They are about two-thirds Omega 3s, so important for everything from heart health to skin to the brain and nervous system.
• They are a great source of complete protein, much more than any other seed or grain;
• have three times more antioxidants than blueberries;
• are high in fiber, making them a superb addition to anyone trying to  optimize digestion and excretion;
• a source of highly assimilable calcium;
• have more iron than spinach.
• are also an excellent source of potassium, magnesium and folate.

Chia seeds are hydrophilic, meaning they absorb a lot of liquid, and turn it into a gel. This makes it a great thickener, that can be used to make a simple healthy pudding (see recipe below). While you can use chia seeds as is, the nutrition in them becomes more available if they are soaked as little as 10 minutes and up to a few days.

My favorite ways to use chia are:

• in shakes and smoothies
• as a simple “pudding” (see recipe below)
• to thicken sauces, pie fillings, etc.
• mixed with other cereals
• as an egg replacement (2 tablespoons chia to 1/4 cup water = 2 eggs)
• a tablespoon mixed into my hot cocoa
• sprinkled on salads or veggies, as you would any seed

Chia Pudding Recipe

Basic Recipe:

Mix 1/3 cup of chia seeds with 2 cups of your favorite milk (I recommend unsweetened coconut for its brain-healthy fats). Add sweetener of choice, to taste (I use either stevia or xylitol, but you could also use raw honey, molasses or agave.)  Stir thoroughly and let sit in the fridge, at least 30 minutes or up to 3 days.

Variations:

Mix in raw cacao powder, vanilla, nuts, dried or fresh fruit, cinnamon (great for stabilizing blood sugar) or other spices. It’s very adaptable, so have fun experimenting!  Let me know if you have a favorite.

This was published as my Lifestyle column in The Hudson Valley Insider.

Uh oh… Brownies that are irresistible *and* healthy?  Be careful. You may not be able to control yourself, but you can retain your virtuous aura: there’s no junk in these at all.

These are the best gluten free casein free sugar free brownies I’ve made yet.  Dangerously divine!

Why are they so good? Apart from being mouth-wateringly delicious, the nutrition rocks! The nut flour contributes protein; both the nut flour and the coconut oil are healthy fats; buckwheat is gluten-free, high fiber and contains all the essential amino acids (did you know it was a fruit seed, not a grain?); and eggs are nutrition powerhouses. Xylitol, also known as birch sugar, has almost no impact on blood sugar, and many other surprising therapeutic benefits as well. You can learn all about xylitol on my website.

Recipe

5 ounces unsweetened cocoa bar (You could use dark chocolate and less xylitol)

1/2 cup organic coconut oil (or you could use butter from pastured cows)

2 free-range eggs

1¼ cup xylitol (use less if you use sweetened chocolate)

1/2 cup nut flour (I used hazelnut the first time and almond the second. You could also pulse raw nuts in a food processor if you don’t have flour.)

1/4 cup buckwheat flour (You could use brown rice flour but it might make the brownies dryer.)

1/2 teaspoon fine ground sea or Himalyan salt

1/4 teaspoon baking soda

2 teaspoons vanilla (or 1 teaspoon vanilla plus 2 teaspoons peppermint extract for mint brownies)

Optional: 1/2 cup chopped nuts

Preheat the oven to 350 degrees F. Line an 8×8-inch square baking pan with parchment or wax paper and lightly oil the bottom. (It makes both serving and clean up so easy!)

Melt the dark chocolate and coconut oil in a double boiler. Stir together until completely melted and smooth. Do not overcook! Set aside.

In a mixing bowl, beat the eggs until frothy. Add the xylitol and beat until mixture is smooth and light. Add the melted chocolate mixture into the egg-xylitol mixture a little at a time and beat well for a good minute. The chocolate will look smooth and glossy.

In a bowl, combine the dry ingredients: nut meal, buckwheat, salt and baking soda; whisk together. Add the dry flour mix into the chocolate mixture and beat well for a minute. Add the vanilla, beat another half a minute or so.

If you are adding nuts, stir in by hand and spread the batter into the prepared baking pan, smoothing it out evenly.  You can also use parchment paper to line the pan to make it easy to remove the brownies.

Bake in the center of a preheated 350 degree F oven for 30 minutes, or until the brownies are set. Don’t overcook. Err on the side of gooey, if you must.

Cool on a wire rack; and remove the brownies from the pan by gripping the edges of the paper underneath.  They keep well in the fridge or freezer but that won’t keep you from going back for more. Or maybe that’s just me!

This was published as my Lifestyle column in Hudson Valley Insider.

When my son was 6 months old, he suddenly came down with violent eczema: bright red patches on his cheeks, elbows and legs that drove him crazy with itchiness.  My smiling cheerful “sunshine boy” was suddenly transformed into a miserable, crying, bloody mess.  I brought him to the pediatrician, who prescribed a steroid cortisone cream, and mentioned casually, as we were leaving, that my son would have asthma by the time he was four.  That stopped me in my tracks. “Oh no he won’t!” I declared.

While keeping the eczema under control with homeopathy, I began my search to understand what was going on with his body.  Unfortunately, it took me years. Fortunately, we were able to keep him relatively healthy. Though my poor son sported a chronically runny nose, he never became asthmatic.  I took him to many doctors, holistic and otherwise, as well as homeopaths, naturopaths and other practitioners during the years that followed.  None had answers, though they all made suggestions. They touted blood tests that said he was reacting to things he’d never eaten, and supplements that rarely helped at all.  I continued to support him with homeopathy, detox, and supplements that kept it from getting serious, but he was never completely, vibrantly well, the way a child should be. As always in my work – how much more so for my son – I was driven to find the underlying cause, and no one had successfully helped me identify it yet.

It was only when I did my training with endocrinologist Diana Schwarzbein, M.D., that the picture finally came in to focus: my son is gluten-sensitive.  His chronic runny nose disappeared almost instantly.  None of the tests, and none of the practitioners, had suggested that.

Now, looking back, it all seems perfectly clear.  His symptoms started when we introduced food. He was gnawing on pizza crusts, bagels, teething cookies: all made with wheat.  He had intense “growing pains” which are virtually always an indication of gluten sensitivity. He was short, which he overcame on the basketball court with intensity, honed skills and determination, but short stature is often an indication. (Since giving up gluten he is no longer short.)  He would often get so tired after dinner that he would fall asleep at the table.  All of these, I know now, are signs of gluten sensitivity, but I couldn’t recognize them because I didn’t know.  How I wish I could have saved him all those years of frustration.

I also owe Diana Schwarzbein my own health.  I had no symptoms, but she was certain I was gluten sensitive. She told me she had had the same resistance to the idea herself, but felt so much better when she went gluten-free. Finally, because I trusted her, I decided to try it. After all, I was cooking gluten free for my son already, so it was easy to do.

I was astonished. Within a few weeks, I felt like a veil had lifted. I realized that I had been suffering from a mild depression my whole life, and that it was caused by eating gluten.  How can you know, when you are limited by your own experience?  Also, like my son, I discovered I was not hypoglycemic: my blood sugar swings were the effect of gluten in my system.  And over time, many things improved: not only my mood, but my cognitive function, my digestion, my skin tone, and my body composition.

Of course there are other issues that make people sick, or less than optimally well. Not only other food sensitivities, but bacterial, viral and fungal infections, as well as hormonal and metabolic imbalances. But the truth is that gluten sensitivity can exacerbate or even trigger any of these.

Recent research on gluten sensitivity has linked it with IBS, acid reflux, bone fractures (gluten reduces mineral absorption), with bone fractures, and one that links erratic blood sugar levels after meals (something I associate with gluten sensitivity) to sudden heart failure, even in young people.  My theories, from my clinical practice, about relationships between gluten sensitivity and H. Pylori, early onset Alzheimer’s, diabetes, anxiety and depression, Interstitial Cystitis, bone loss, Lupus, and more, have all found validation in research over the past few years, along with the issues mentioned above.  Much of it has to do with inflammation and insulin resistance, both of which can be caused or exacerbated by gluten consumption.

This was published as my Lifestyle column for Hudson Valley Insider.

Somehow, we seem to have signed on to the idea that falling apart and breaking down physically is an integral and inevitable part of life. I’ve had clients as young as 30 come into my office believing it was normal for them to feel increasingly lousy at their age.  Please don’t believe it!  While no one lives forever, and we can’t hope to look or feel at 70 the way we did at 35, the goal is to be healthy, with all parts functioning and our vitality intact.

I believe this goal is attainable, though it takes commitment to health-promoting habits day by day and year after year.  You don’t have to be perfect, but you do have to be consistent.  You can reclaim your health at any age!

Here are just three of many commonly experienced symptoms, often accepted as normal and permanent, that I have seen eliminated, over and over again, with appropriate nutrition and lifestyle changes:

• PMS and other hormonal problems;
• Digestive problems, including GERD, heartburn, IBS, bloating, gas, constipation, etc.
• Creeping weight gain with age

Hormonal problems

The single most valuable supplement I have found for women’s hormonal problems is black currant seed oil. This is especially effective for PMS, but can help with menopausal symptoms as well.  BSO is rich in several essential fatty acids that our bodies need but cannot produce, including gamma linolenic acid (GLA).  Research suggests BSO is anti-inflammatory, immune-supportive, and helps regulate the menstrual cycle.  BSO is also wonderful for the skin, and has been touted as an anti-aging and anti-wrinkle supplement.

While some women will need nutritional and/or lifestyle changes in addition to BSO, many find relief with this single supplement.

I usually start clients off with a higher dose of about 1000 mg three times daily with meals.  After they have been asymptomatic for a couple of months, we lower the dose.

Sometimes women try evening primrose or flax oil for hormonal problems. Neither has the range of essential fatty acids that BSO does, and I have not found either to be as effective in eliminating hormonal symptoms.

Digestive Problems

Unfortunately, most over-the-counter and prescription medications only suppress symptoms of digestive distress, and do not address the underlying problem. In fact, many of these medications cause health problems with long term use, as they inhibit the digestive tract from doing its job. With acid suppressants, for instance, long-term use can result in bone loss, or anemia, as the stomach is not able to absorb and assimilate minerals efficiently if it is not acidic enough.

In my practice, I have found that most digestive problems are caused by a food sensitivity, and then complicated by opportunistic microbes such as H. Pylori or Candida Albicans, that proliferate in an imbalanced, unhealthy GI system.  Sugar, coffee, colas, and alcohol can compound the problem, and feed the microbes.

Addressing the underlying problem repairs the gastrointestinal tract, and supports long term health.  We do this by identifying and eliminating the food sensitivities, and then using nutritional and nutriceutical protocols to address the chronic infections.

The most common food sensitivities I see in my practice are gluten (in wheat, oats, spelt, rye, and barley), casein (from cow’s milk), soy, and peanuts. Peanuts are a legume, not a true nut, and often carry molds.  Often – but not always – people who can not tolerate cow’s milk can tolerate sheep or goat’s milk products.  And virtually everyone does well on coconut milk, which has so many benefits and is widely available now, even in supermarkets.

Creeping Weight Gain

Weight gain with aging is not inevitable, nor is it normal. It is, however, very, very common.  Metabolism does have a tendency to slow down as we pass our prime reproductive years, but you can rev up and reset your metabolism at any age – without hours in the gym.  Metabolism has much more to do with nutrition and sleep than it does with exercise.  In fact, I advise you to avoid spending too much time in the gym! You are much better off with short bursts of high intensity training, rather than longer low to moderate intensity exercise.  It’s the intensity, not the duration, that helps you get leaner.

And yes, I said sleep.  Many people lose fat simply by getting 8 hours of sleep every night, which keeps cortisol levels lower.  During sleep, cortisol levels drop as we rest. Obviously, if you only sleep 5 or 6 hours, you have a shorter time period when they are low, and a longer exposure during your waking hours.  And the less you sleep, the more you depend on stress hormones like cortisol to get through your day. When you’re exhausted, your hormones set you up to crave more fast fuel, too, so you tend to reach for junk food and other refined carbohydrates.

Want to know if your symptoms can be addressed holistically, with lifestyle and nutrition changes?  Please send me your questions.

This was published as my Lifestyle column in Hudson Valley Insider.

Does your weight make you miserable? Are you discouraged, frustrated, maybe even in despair? Are you fed up with promises and programs that don’t work for you?

It’s not your fault! You haven’t failed if you couldn’t succeed in the first place!

Here of the top reasons weight loss programs fail:

•    Hidden food sensitivities A majority of people have at least one, and these foods show up on “healthy eating” lists all the time. If you eliminate them, not only is it easier to lose weight, but your cravings melt away too.

•    Eating too little That’s right: you may need to eat more to lose weight. Eat too little and your body compensates by conserving energy and going into starvation mode. Eat enough of the right foods and your metabolism starts to wake up again.

•    Deprivation Anyone who feels deprived eventually caves. Fortunately, deprivation isn’t necessary to lose weight.

•    Poor food choices Too many weight loss programs depend on junk food or packaged foods. Sure it goes down easy and fills you up for a bit, and it definitely fills their coffers, but it won’t work in the long run. You need to learn how to make good choices, of real food, in all circumstances: home, restaurants, parties, etc.

•    You have to fix the gut. Ahhh, microbes: can’t live with ‘em, can’t live without ‘em. But did you know that if you have the wrong kind in your intestines, they could make you crave carbs and keep you from losing weight?

Don’t believe you have a permanently slow metabolism! Metabolisms aren’t slow or fast. They’re damaged or healthy. If it’s harder for you to lose weight now than a few years ago, or it seems like it’s harder for you than it is for other people, then you have a damaged metabolism and you need to heal it to lose weight. That is do-able!

Don’t believe you have to spend hours in the gym! Exercise is great but a little of the right kind goes a long way. (and while I don’t recommend it, I have many clients who lose fat, gain muscle, and look great without ever exercising at all)  Go for shorter time and more intensity.

Don’t believe you have to rely on your willpower! Cravings are a symptom, and don’t have to be a fact of life. When you eliminate food sensitivities and eat in balance – for you – they disappear, and you will no longer feel that you don’t have enough willpower.

This was published as my lifestyle column for The Hudson Valley Insider.

A long-term client asked me last night about compassion burn out.  “You’ve been doing this for so long.  Don’t you get tired of taking care of people and hearing everyone’s stories all day long?  Are there people you wish you didn’t have to see?”

I paused, took in the question deeply, and was happily surprised by the answer that arose.  “No” I responded.  “I don’t feel any of that.”  In fact, quite the contrary.  As time goes on, I have more and more compassion for each of us, and the difficulties we all go through.

I often get asked if my work drains me. It does not. While I am sometimes tired after a long day, just like anyone else, doing this work is an incredible privilege.  I am completely absorbed by each session, looking to gain deepest understanding of what is going on and how I can support you.  I am revitalized by my work on a daily basis.  I have clients I’ve been working with for fifteen years or more, and I have learned that it is essential to re-evaluate regularly, not assume that I already understand, or know all I need to know.

Part of what inspires me is continually increasing both the breadth and depth of my knowledge.  I love to learn, and I continue to seek out opportunities to train with top clinicians.  There are techniques and approaches I have learned and integrated into my practice, and others that I invested time in learning but ultimately rejected as not adding value.  For the past three and a half years, I have been training with Dr Dietrich Klinghard, MD, PhD, one of the world’s leading clinicians for Lyme disease and other chronic illnesses, and it continues to be revelatory.

Of course, I have also learned the importance of taking care of myself. I know that in order to take care of others well and consistently, I need to support myself with top-notch nutrition, 8 hours of sleep a night, and time outside every day with my little dog.   My yoga practice supports me not only physically, but emotionally, mentally and spiritually as well. Anything I don’t want to face in my life seems to show up on my yoga mat, and I am grateful for that.  My meditation practice has become so natural that it is automatically the first place I go when I am stressed or anxious.  And I know that I have to keep my work schedule reasonable, as tempting as it is, sometimes, to fill every hour with clients.

Life is not always easy.  I don’t know anyone who’s actually living the life they planned or expected.  That doesn’t mean life is bad; but it is not always pleasant, or even comfortable, and clearly we aren’t always the ones in charge.  I have tremendous respect for our innate resilience and our commitment to navigating our difficulties so that we are better on the other side than we were when we first encountered them.

In fact, that’s my credo in a nutshell:

Take the pieces of the Universe you are given, burnish them with love, and return them in better shape than you received them.
This was published as my lifestyle column for Hudson Valley Insider.

How many calories should you have a day?

Got a number? Whatever it is, lose it. It’s a trick question.

I was reminded of this again as I read about new “healthy lunch” restrictions for students. Kids are complaining they’re hungry, and I’m not surprised.

According to the article, they are limited to 850 calories with 2 ounces of proteins and 2 ounces of carbs, but unlimited fruits and vegetables. (This actually doesn’t make sense, as fruits and vegetables are carbs, too.)

Don’t get me wrong: I’m 100 percent for eliminating sugary drinks and empty calories. But let’s focus on what we need.

Hands-on involvement for kids

Let’s make sure each of us has sufficient healthful nutrition, especially in schools, a primary nutrition source for many kids.

I would love to see schools take advantage of resources for locally grown food, or even better, offer students programs to learn and get involved themselves. As parents we have all experienced the difference it makes to get kids involved by doing, rather than preaching.

My son was a high school athlete who consumed 4,500 calories a day and a whole lot more than 2 ounces of protein and carbs at any of his six meals.

For those who are out of shape and overweight, consuming too little nourishment can be just as bad — or just the same — as overeating junk.

For most adults I recommend 3-6 ounces of protein three times daily, with 20-40 grams of carbs, depending on age, metabolism, overall health and activity level. Kids need more, to support the ongoing growth of body and brain. But they don’t just need more food. They need better nourishment.

Eat healthy complex carbs

So I’ll just be a broken record on this: It’s not about the number of calories.

It’s about the quality and balance of foods: about including lean protein, complex carbs from “real” (versus processed) foods, and healthy fats — every time you eat.

Instead of restricting carbs, eat healthy complex carbs such as beans and legumes, root vegetables, sweet potatoes and fruit. Instead of restricting protein, have healthy lean sources of poultry, meat, fish, eggs. Instead of fried foods, include generous amounts of healthy fat, such as nuts, seeds, avocados and coconut products.

If you get the balance and nutrition right, you will function, feel and look great at any age.

This was published in my Holistic Outlook column for The Times Herald Record.

My Giveaway for May, to celebrate my 20th year in practice, is some of my favorite Young Living Oils, including 4 different prizes. There are 4 different chances to win and 4 ways to enter each day, so start clicking for your best chances!

Prize #1: Thieves Essential Oil + Thieves Hand Sanitizer + Thieves Soft Lozenges
Thieves is an amazing blend of antiviral, antiseptic, antibacterial and anti-infectious essential oils.

Prize #2: Valor + Purification
Valor is my very favorite of all the oil blends. It is both grounding and uplifting and smells divine: a blend of rosewood, blue tansy frankincense, and spruce. Purification cleanses and disinfects, neutralizing odors. It can also be used for cuts, scrapes and insect bites.

Prize #3: Lavender + Peppermint
These are two of the most thoroughly researched oils. Lavender is antiseptic, antifungal, analgesic, anti-inflammatory, and is calming and relaxing, both physically and emotionally. Peppermint is anti-inflammatory and anti-microbial, and can help with digestion.

Prize #4: Peppermint + Lemon
Lemon improves micro-circulation and is an immune stimulant.  Add a little to your water or tea, or in recipes.

a Rafflecopter giveaway

Just breathe. Right now. Become aware of the fact that you are breathing. If you’re like most people, busy, multi-tasking, distracted and stressed, your breath is probably shallow, and short. Without adding a lot of effort, simply increase your awareness, and begin to put a little more attention on this usually unconscious process. Let your breath begin to relax, allowing it to become deeper and longer.

Breathe in and out through your nose. Notice that you have an inhalation and an exhalation. Many of us have the tendency to do a short inhale and a longer exhale. Quietly notice if that’s what you’re doing. Very gently, make them even.

Lengthen the breath, so that you are inhaling for a slow count of 4 and exhaling for a slow count of 4. Let your breath flow freely from one to the other. Let yourself experience the balance and flow.

Become aware of the points when your lungs are at their fullest, and when they are emptiest. Feel the cyclical nature of the breath. Appreciate that this cycle continues 24 hours a day, every moment of your life, without your having to do anything at all, supporting you, Allow your breath to help you take in what you need, and release what you don’t need. Let yourself relax into that deep knowledge.

Continue to let your breath slow, deepen, and relax, as you feel each inhalation support, brighten and activate your body. Feel yourself exhale, trusting that you are letting go of anything you no longer need. Feel gratitude for this miracle.

Notice when your mind wanders. When that happens, and you become aware of it, remind yourself that you are not doing anything wrong; that it is the nature of attention to wander. Simply come back to your breath. See if you can keep your entire focus on your breath for a count of ten complete inhales and exhales. When you wander, simply come back again to the process.

There. Congratulations! You’ve done your meditation for the day, reset your nervous system out of stress mode, lowered your blood pressure, and released some tension from your muscles. It cost you nothing but your attention and a few minutes of your time, and the benefits will support you for hours. Isn’t breathing wonderful?

This article was published as my Holistic Outlook column in The Times Herald Record.