The Millenial Hippie

What's Cookin' Good Lookin'? Fried chicken!!!!

2016-05-07T14:10:00.000-07:00

Who said that you can't have fried chicken if you have Celiac disease and/or are following a Paleo diet?! Not me!! When I was a wee one, fried chicken was one of my absolute favorite foods ever. Especially from Roy Rogers. Even though it's been over 17 years since I have eaten it, I can still remember how awesome their fried chicken (and French fries!) were. Of course, once I was diagnosed with Celiac Disease, Roy Rogers and I had to end our love affair. Fried chicken still remains one of my most beloved guilty pleasures only I've had to make a few adjustments over the years. The recipe below, while not greasy and packed with gluten, is still quite delicious and pretty easy to make. Plus, it's pan-fried instead of deep fried so it's a little bit better choice, health-wise. I follow this recipe to a T; the only exception being that I do not use the cayenne pepper because I am a big baby and can't handle spicy food. I hope you all enjoy this!

http://ohsnapletseat.com/2013/06/03/paleo-pan-fried-chicken/

A "Map" To IBS

2016-03-31T14:39:00.000-07:00

IBS has many frustrating aspects but perhaps the most annoying of all is that there is no actual cure. There are many tricks, tips, and tweaks you can make to your lifestyle but there is no operation to remove the IBS or a pill to make the symptoms go away (although there are supplements out there to help keep them under control). One of the closest things you can get to a "cure" for IBS is re-working your diet. Over the years, gastroenterologists and nutritionists who have a practice treating people with IBS discovered that by making certain dietary changes, you can reduce some of the symptoms.

One of the most recent and popular diets is the Low Fodmap diet. If you have never heard of this before, you are probably wondering what in the heck a FODMAP is!? FODMAP is actually an acronym for the group of carbohydrates and sugar alcohols that are found are found either in foods naturally or as additives. They stand for Fermentable Oligo-saccharides, Di-saccharides, Mono-saccharides and Polylols. It's been shown that foods high in FODMAPS can affect people with IBS and contribute to their symptoms. By following a low FODMAP diet, you may find some relief from abdominal pain, bloating, gas, constipation and/or diarrhea and other common marks of IBS.

If you look up low FODMAP diets or foods online, you could become overwhelmed by the lists, recipes and advice out there. Plus, some websites can have different information on what is considered low FODMAP and what isn't, making it even more confusing. Before I go any further in this post, I would HIGHLY recommend consulting with a gastroenterologist, nutritionist or other healthcare expert that specializes in IBS and low FODMAP diets. If you do any research on this way of eating, you will see that a lot of foods will be cut out of your everyday diet and it can become very confusing and frustrating, not knowing what is "safe" to consume. You also want to make sure you are getting a sufficient amount of calories, vitamins and nutrients. So please, talk to a health care professional who is well-versed in this specific diet before you go any further.

The list for foods both high and low in FOLDMAPS are rather lengthy so I will include links to a couple of websites that I have found to be very informative but also easy to understand. Additionally, they include recipes, mock grocery shopping lists and meal plan ideas. Please see below for links.

I was diagnosed with IBS close to 20 years ago and needless to say, I have tried many techniques and tricks over the years to keep it under control. I heard about the Low FODMAP diet a few years ago and I only checked it out briefly. I wasn't in a good place at the time and it seemed very overwhelming and confusing. I looked into it again last year during yet another IBS flare-up time period. This time, I could see what foods were making my symptoms worse and once I eliminated them, I have noticed some improvement. Because there is no hard and fast rule to everything, there are certain foods, like onions are garlic, that are advised to eliminate that I actually do fine with. And of course there's the opposite end; foods that are low FODMAP end up causing me GI distress (grapes). Again, working with a professional will help take away some of the guesswork from this diet.

Do you have IBS? If so, have you tried a low FODMAP diet? What foods do you find irritate your IBS the most? Leave a comment below and fingers crossed for a happy belly!

Helpful Links http://www.katescarlata.com/, http://squashablanca.com/ and http://livinghappywithibs.com/low-fodmap-recipes/. Pinterest also has a plethora of recipes and meal ideas.

What's Cookin' Good Lookin'!! Recipe Time!

2016-03-05T10:27:00.001-08:00

As I have gotten more into cooking, I discovered that following a specific criteria really makes finding good recipes much more successful. One, they have to be easy! Nothing with too many steps ,lots of prep work or anything that takes too long to cook. Two, I'm on a budget so the recipe's ingredients need to be inexpensive and able to be purchased at the supermarkets I usually frequent. Three, they have to be compatible with my diet, i.e. no gluten, soy, dairy and somewhat Low Fodmap (some exclusions apply). Four, I want them to taste good! Of course it's difficult to know what something tastes like before I've even made it but I usually look for recipes with foods that I know I like as well as reading the comments (if available) on the recipes. Many times on Pinterest I have seen a picture of a dish that looks incredible but after reading the comments, I would find that it is either really complicated or just doesn't come out tasting the way the picture depicts it.

This month's recipe, Cheeseburger Rice, meets all my criteria and has quickly become one of mine and my husband's favorites! The only tweaks I have made were to replace the ground beef with ground turkey and to use vegan and soy free shredded cheddar as opposed to regular cheddar cheese from cow's milk. If you are making this after work, I would suggest to cook the rice and meat ahead of time as well as pre-chopping the onion to help save some time and effort.

I hope you enjoy it!! Leave me a comment and let me know what are YOUR favorite quick and easy recipes!

http://www.5dollardinners.com/cheeseburger-rice/

Like Pulling Teeth

2016-03-04T15:46:00.000-08:00

Ever since I spent a good chunk of my adolescence in braces and various other orthodontic gear, I have always been careful to take good care of my teeth. Now I can't lie; I haven't been to the dentist in almost 9 years but this is strictly due to my lack of dental insurance. Still, I feel like I treat my teeth quite well thanks to twice daily brushings, nightly flossings, and cutting out sugary goodies like soda, iced tea and candy over the last couple years. Of course, there is always room for improvement and that's where the idea of oil pulling comes in. Now, if you haven't been noticing or following various blogs and sites online that tout the amazing powers of coconut oil, you may be wondering what the heck oil pulling could possibly be.

According to Dr. Jessica Emery, DMD, oil pulling is an Ayurvedic remedy dating back several thousand years. The act of pulling involves swishing about a tablespoon of oil in your mouth for 20 minutes or so before spitting it out. So why would this be beneficial? According to various studies, oil pulling can help prevent bad breath, plaque and gingivitis resulting in healthier teeth, mouth and gums. While other oils like sesame and sunflower have been used, Dr. Emery highly suggests using coconut oil since it not only fights against bacteria but it also contains anti-microbial agents.

Here are some tips on pulling. It's a good idea to start with 5 minutes a day. While the 20 minutes recommendation is ideal, it can be a lot on the mouth and jaw at first. Even just 5 minutes can still reap the benefits. Dr. Emery says that if you are finding it difficult not to swallow the oil, you might have used too much. She suggests spitting it out in a trashcan (to avoid clogged pipes) and trying again but with a smaller amount of oil. Lastly, oil pulling should not be a replacement for brushing, flossing or seeing your dentist.

Dr. Emery state's that while oil pulling can help in addition to your regular oil care, it can't reverse tooth decay

I had tried oil pulling in the past but gave up quickly mostly due to my lack of commitment. However, I have been working hard these last few months to incorporate healthier habits into my life and my oral health should really be no different. Before I shared this blog post, I decided to start doing some oil pulling for 5 minutes at least once a day for a couple weeks. This way, I have time to develop it into a habit for my teeth as regular as flossing and brushing. So far, I have been doing it almost every night (sometimes morning) for 2 weeks. I have had a hard time doing it for the full 5 minutes but I can usually manage about 2.5 -3 minutes. My mouth definitely feels cleaner!

I plan on visiting a dentist for a check up as soon as my tax return shows up so I can officially see what sort of shape my teeth and gums are in. I will then post a follow up blog to see if it's worth continuing. Have you ever thought about or tried oil pulling? Leave me a comment below and let me know what your experience was like ( if you've tried oil pulling). Wish me luck and happy swishing!!

First Blog Recipe a.k.a What's Cookin' Good Lookin' Part 1!

2016-02-24T10:31:00.004-08:00

Recently, I have developed a new appreciation of cooking.While I have pretty much always enjoyed baking, cooking kind of took a back seat aside from making very basic dishes. However, my diet has become a lot more limited lately and learning how to cook has become somewhat of a necessity. Thankfully, the Internet is chock full of recipes that are not only delicious but they are also very easy and not at all time-consuming. Pinterest, in particular, has become a life saver! Nowadays, I not only need recipes that are gluten-free, but also soy and dairy free as well as low FODMAP (more on that at another time).

Since I'm not the only person out there in cyberspace (do people still use that term?) with food allergies and/or sensitivities, I want to be able to share some of the recipes that I've discovered on this lovely blog from time to time. The majority of the recipes were developed and written by other people but I may have tweaked some here and there to fit my dietary needs. If that happens, I will definitely include those changes. As the great, late Julia Child was wont to say, "Bon Apetit!".

I made this crock pot pork chop recipe yesterday and it really couldn't have been easier. It also tasted great! I ended up cooking it a couple hours past the recommended time since I was at work so next time I would like to keep the cut off time at 6 hours like the recipe states. Otherwise, I made no changes. Do you use a crock pot frequently? Leave me a comment below and tell me your favorite way to cook pork chops!

http://glutenfreehomemaker.com/pork-chops-slow-cooker/

Going Primal

2016-02-20T06:26:00.000-08:00

Unless you have been living under a rock for the past few years, you may have noticed that the Paleo diet has become quite popular. But what does it mean to "go Paleo"? Let's get in touch with our inner cave person and find out!

Dr. Loren Cordain defines the Paleo diet as being "based upon everyday, modern foods that mimic the food groups of our pre-agricultural, hunter-gatherer ancestors". So what exactly does that entail? A typical Paleo diet includes beef (preferably grass-fed), pork, chicken, fish, seafood, fresh fruits and veggies, eggs, nuts, and seeds, and healthy oils that include walnut, avocado, flaxseed, and coconut. The foods that are not allowed on the diet include cereal grains (such as wheat, rice and corn), dairy, refined sugar, legumes, potatoes, and artificial sweeteners. Some people are more relaxed on the diet and do include some of the above items, as well as other foods that are considered "no-nos" while others avoid them entirely.

There are multiple reasons why a person may choose to follow this diet.One of the most common reasons seems to be weight loss. If you have Celiac disease, a wheat or gluten sensitivity or allergy, this diet may work for you since it eliminates all grains. People that are sensitive to sugar or overindulge in their sugar intake may have luck with the Paleo diet.People living with an autoimmune disease and/or leaky gut syndrome (to be explored at another time) may experience success with this diet. Whatever the reason may be, if you decide to go on a Paleo diet, I would highly suggest discussing this with your doctor and possibly consulting with a nutritionist. You always want to make sure you are getting the proper amount of nutrition for your body.

I personally tried the Paleo diet a few years ago when I thought that I had a sensitivity to rice and tapioca but it didn't go well for me. I'm an extremely picky eater who can't stand seafood and I only tolerate a handful of veggies. It was also really difficult for me to go without my beloved starches. However, over the past couple of years, I have found quite a bit of Paleo recipes that I really enjoy. I have included a few of my favorites below.

Paleo Fried Chicken http://ohsnapletseat.com/2013/06/03/paleo-pan-fried-chicken/

Paleo Herb Crusted Pork Tenderloin http://www.multiplydelicious.com/thefood/2012/01/garlic-herb-crusted-pork-tenderloin/

Paleo Cornbread http://organizedchaos-lisa.blogspot.com/2012/10/almond-flour-paleo-corn-bread.html

Paleo Spoonbread

http://www.preppypaleo.com/2012/12/paleo-spoonbread.html

Not Just For Koala Bears

2011-12-23T07:03:00.000-08:00

If you're on the hunt for a great multi-tasking essential oil that helps in the fight against cold and flu season, look no further than eucalyptus oil!

Like tea tree oil, eucalyptus oil originates from Australia. You may know it as the main food for those cute and cuddly (at least from a distance!) koala bears that like to hang out in trees and snooze all day. The Aboriginal people from down under learned early on how powerful eucalyptus oil was for treating various fungal infections, fighting wounds and helping lower fevers. There are several different types of eucalyptus including polybractea, dives, citriodora, globulus, and radiata. While their key constituents vary, they all do share most of the same medical properties. Eucalyptus makes for very powerful anti bacterial, anti fungal, anti microbial, anti viral, and expectorant oils.

Eucalyptus oil is a must have during the dreaded cold and flu season! It will assist in preventing you from getting sick but if you should fall ill, you can use the oil to relieve congestion and loosen phlegm. This is also very helpful for treating bronchitis, sore throats, asthma, and sinus infections.Try adding a few drops into some hot water and covering your head with a towel. Then leave over and breathe in the steam for a few minutes. Pain and tightness from sore muscles can be alleviated thanks to the natural analgesic and anti-inflammatory properties. People suffering from lumbago, nerve pain, rheumatism, fibrosis, and sprained ligaments or tendons can also benefit from eucalyptus. If you're feeling tired, groggy, foggy-headed, or stressed out, a few sniffs of eucalyptus's stimulating and refreshing scent can bring you back in balance. Even unpleasant skin conditions like athlete's foot and dandruff can disappear by using eucalyptus.

Before using eucalyptus oil, it's important to be aware of its contraindications. Women that are pregnant or breast-feeding should probably avoid this oil as well as young children especially under the age of 2 years. If you have any kind of seizure disorder, asthma, kidney or liver disease, or low blood pressure, do not use this oil unless you are under strict supervision of a doctor trained in aromatherapy. Eucalyptus oil can only be ingested if, again, you are under the care of a doctor.

I've used eucalyptus oil on and off for a few years mostly when I find myself sick with a cold. Just before Thanksgiving, I was dealing with a beginning of the season cold and the eucalyptus really helped cut down on the congestion and reduce my cough. I recently starting adding a few drops to my shampoo before washing my hair to get rid of those annoying flakes that show up every winter. I have also noticed that when I feel a headache coming on, a couple sniffs of the oil can help deter it from happening. Enjoy and happy holidays!!!

AAArgg!

2011-11-21T13:26:00.000-08:00

I think we all know by now how much I love oils! But there are more oils out there than just the essential variety. I've recently started using one from Morocco called argan oil and it is fantastic. Argan oil comes from the kernels of the argan trees which are native to south west of the Moroccon desert. While you may or may not have heard of this oil, argan oil and its beneficial properties have been used by natives of that area, called Berbers, for hundreds of years.

Argan oil is a veritable fountain of beauty and can really help improve the integrity of the skin. If you're looking for a natural way to fend off aging, this oil can help smooth out wrinkles and fine lines even stubborn crow's feet (wrinkles under the eye area). It also increases the skin's elasticity and tightness both which fade naturally during the aging process.

During the winter, it's very common for your skin to become more dry thanks to dropping temperatures, indoor heating and harsh outdoor winds. Argan oil can help replenish the lack of moisture and keep the skin soft and hydrated. Certain skin inflammatory diseases like psoriasis, acne and eczema can be treated and healed with argan. Even stubborn chickenpox and acne scars can fade with regular applications. Dealing with oily skin? Most people would run in the opposite direction of an oil but argan can actually reduce the the oiliness of the skin by regulating the sebum production. Argan oil is very beneficial for hair too. Just like on the skin, the oil can improve elasticity of hair as well. It is very hydrating and strengthening and is wonderful for repairing hair that's been damaged by heat, chemicals and the environment. Even stubborn frizz and dandruff are soothed by argan oil!!

Using argan oil can do more than just keep you looking young and beautiful; it even helps local women of the Berber tribe. After argan oil gained popularity and businesses took over, women who helped harvest and produce the oil began to lose money and became nothing more than worker bees. UNESCO took over in 1998 in response to this issue and women of the Berber tribe were eventually able to set up a co-op to take charge of the production and marketing of the oil. There have still been some issues due to economic problems, lack of marketers and private competitors. However, Women's Cooperatives still exist and according to arganoilsociety.org, their three main goals are to "appraise local people of the utmost significance of Argan tree and problems related to its deforestation, to systematically organize the traditional production of argan oil, and to explore the possibilities of commercialization of argain oil products."

I've only been using argan oil for 2 weeks but I have really noticed a positive difference in my skin. It seems softer and more hydrated, I haven't had any breakouts, and the little acne marks on my chin (see, don't pick!!!) are slowly fading away. However, if you have any kind of nut allergy I probably would avoid this oil and look into something else. Enjoy and until next time!!!!!

To My Lovely Readers

2011-10-17T06:46:00.000-07:00

It's been a few weeks since my last post and I'm anxious to blog again....just waiting for my netbook to get fixed since blogging on the family computer can be a bit difficult!!! Thank you to everyone who's been reading and I can't wait to share more holistic/natural fun with you all! Stay tuned!!!

No Zit, Sherlock

2011-09-26T11:19:00.000-07:00

With the exceptions of babies and young children, nobody really has perfect skin. But for some people, their skin problems are more than just the usual lumps and bumps. They might be suffering from a widely known but very frustrating condition called acne.

Joel Gerson, author of Milady's Standard Textbook for Professional Estheticians, defines acne as a chronic inflammatory disorder of the skin. It comes about when there is an over accumulation of dirt and oil in the skin's pores and follicles. Once the pores and follicles become filled up, bacteria then feeds on the oil and that leads to inflammation and infection and eventually a pimple or blackhead. People often wonder why they suffer from acne while their friends don't. There are several different causes to acne including genetics, certain drugs, and excessive oil production. Stress is a possible factor since it can affect hormone levels and oil production.

There are a lot of myths and common misconceptions about acne.
-Junk food like chocolate and french fries, will make you break out. While your diet does affect your skin, eating a chocolate bar or an order of fries isn't going to make you form a new zit.
-Acne is only a teenager's problem. While acne doesn't show up till the teen years and is associated with lockers and proms, lots of adults deal with acne as well. Even women going through menopause get frustrated dealing with both signs of aging and pimples.
-Using the sun to dry up acne. Technically, UV rays can temporarily reduce acne breakouts, depending on the sun can be a dangerous way to get clear skin.
-You need to wash your face a lot to get rid of acne. A lot of people think they have acne because their face is dirty. So they end up washing their face several times a day. Don't!!! This can actually cause more harm than good. When you wash your face, you're temporarily removing the layer of oil on the top of your skin. If you do this too often, the skin gets confused and starts producing even more oil. Also, if you keep removing the protective layer of your skin, you're leaving yourself open to germs. I would not recommend washing your face more than twice a day.

So, how can you get your skin blemish free? You might want to start with some simple lifestyle changes. One of the biggest rules is DO NOT PICK OR POP YOUR BLEMISHES!!!!!!! This is a major no-no for a few reasons; one, your fingers carry a lot of bacteria and germs which just get transferred to the skin. Two, most people don't know the right and wrong way to properly extract a zit (yes, there are actually safe and sanitary ways to do this) and can end up popping a blemish that wasn't ready to be popped and either infecting it or pushing the bacteria deeper into the skin which can cause cystic acne. And that is much harder to treat than your run-of-the mill acne. Three, most home zit popping does not take place under sterile conditions so bacteria can spread from one zit to the rest of the skin and cause more issues. It's best to leave the extractions to a professional. Four, picking can cause scarring. And acne scars are very difficult to get rid of. I have made this mistake personally and a few scars on my chin are only just fading even though I had messed with them back in April!! Learn from my mistakes and leave them alone!!

Another lifestyle change is to keep an eye on what goes near your face. For a lot of women, our hair touches our face throughout the day or night and this can contribute to acne due to the hair products that you may be using. Try making sure your hair is away from your face or reducing the amount of hair products that you use. Keeping your hair gently pulled back and away from your face at night will help as well. Another night time tip is to wash your face every night. While you don't want to over wash (see above) it's important to cleanse your face at nighttime to remove makeup and any dirt, oils, and environmental debris that we pick up during the day. Ladies, do not go to bed with makeup on! When you do that, you are just pushing the makeup into your skin night after night and never giving the skin a chance to breathe.

There are many conventional treatments for acne but it's worth looking into some alternative ones as well. The use of certain essential oils can be quite helpful. Tea tree and lavender are very popular because of how high in antibacterial properties they are but vetiver, geranium, patchouli, rosewood, cedarwood, orange and clove can also be used as spot treatments, mixed in creams and cleanser, or you can add a few drops to a bowl of hot water and make an aromatic steam. While scientists are not yet 100% decided if stress affects acne, it can't hurt to keep yourself as stress free as possible. Try practicing some deep breathing and meditation exercises. A healthy and well-balanced diet can keep skin looking clear; the author of the Nutrition Almanac recommends fresh fruits and veggies, poultry, shellfish, pumpkin and sunflower seeds, brown rice, pecans and soybeans.

Professional reflexologist Laura Norman suggests manipulating certain points like the kidneys, adrenal glands, intestines, liver, thyroid, chest and lung areas to help get clear skin. Zinc supplements have been shown to help with healing the skin and reducing inflammation.Other supplements that can get rid of existing acne and keep future breakouts from happening include selenium, vitamin A, vitamin B6, and vitamin E. Always discuss with your doctor before taking supplements. Some people with acne have found success with using honey as a facial mask, thanks to it's anti inflammatory and anti bacterial properties .Simply take pure and organic honey and spread over either your entire face or just in the areas where you are dealing with breakouts. Leave on for about 10-15 minutes and then remove with lukewarm water.

Beyond the occasional breakout, I have been lucky not to really deal with acne. But in my work as an esthetician, I've seen how frustrating and serious acne can be. If home treatments are not working, it might be time to check with a dermatologist or, if you're interested in keeping it on the natural side, a naturopathic or homeopathic doctor.

Aromatic Definitions

2011-09-05T16:11:00.000-07:00

So by now, I'm sure you have all realized how much I love aromatherapy and essential oils. I decided to make a little glossary of common words that show up in aromatherapy reading to make things a bit easier for both past and future posts. Enjoy!!!!

analgesic--pain reliever, ex-- lavender, coriander, clove

anti bacterial-- stopping the growth of bacteria ex--lime, tea tree, rosemary, cedarwood, bergamot

anti coagulant-- something that prevents the change of a fluid into a mass that is thickened ex-- orange, nutmeg, ginger, anise, angelica

anti inflammatory-- something that reduces the signs of inflammation ex-- blue tansy, spearmint, rose, wintergreen

anti spasmodic-- something that prevents or relieves spasms, ex-- galbanum, dill, clary sage, roman chamomile, basil, ylang ylang

anti tumoral-- prevents formation of tumors, ex--tangerine, sandalwood, sage, lemon

anti viral-- something that destroys and prevents the growth and formation of viruses, ex--peppermint, myrrh, lemonbalm, thyme, ravensara

diffusion--when atoms or molecules are moved from an area of higher concentration to one of lower concentration

dilution-- the act of making a liquid thinner by adding water

distillation-- the process of evaporating and collecting a liquid through condensation

inhalation-- the act of taking in a breath; breathing in air

insecticide-- something that kills insects, ex-- lavender, peppermint, lemon, lemongrass, cypress, wintergreen, citronella

photo sensitivity-- a higher than normal response of the skin and eyes to sunlight or UV radiation that can be caused by medications, certain disorders and chemicals ex--bergamot, lemon, lime, orange

therapeutic-- referring to the treating or curing a disease

topical-- external application of a substance to a particular part of the body

relaxant--relieves tension; causes relaxation ex-- clove bud, clary sage, tangerine, spikenard, rose

(Not So ) Radical, Man

2011-08-21T18:31:00.000-07:00

The world can be a scary place. Gas prices alone make me want to run and hide under the covers!!! But even scarier are the things out there that can cause cancer, heart disease, Parkinson's and Alzheimer's disease, and age at an accelerated rate. These evil buggers are called free radicals and they are electrons that are very unstable due to their unpairing. Free radicals constantly look for another electron to pair themselves with and end up causing a lot of damage to our DNA and other parts of our cells. Luckily, there's something we can use to fight these free radicals called antioxidants.

About.com defines antioxidants as "substances that protect cells from damage by inhibiting oxidation, a chemical reaction that produces free radicals (highly reactive chemicals) that damage the DNA in cells". They're like microscopic superheroes sent to destroy the evil electrons from the planet Free Radical!!Where are all these free radicals coming from exactly? Unfortunately, there are many sources including ones we can't even see or realize are causing damage. The authors of Wellness Workbook say free radicals stem from UV lights, asbestos, pesticides, air pollution, and fatty fried foods. Cigarettes are a huge origin of free radicals so once again, QUIT THE CIGS!!! Since our ozone layer is much thinner these days, it's incredibely important to apply sunscreen on all parts of exposed skin on a year-round basis (yes that does include winter).

A tasty source of antioxidants!

Instead of never leaving the house, we can pack our diets full of antioxidants and fight those free radicals. Because that list is rather lengthy, I'll categorize them a bit. Fruits-- berries, pink grapefruit, red grapes, tomatoes, watermelon, apricots, black currants, oranges, plums, kiwi, pomegranate, watermelon and pineapple. Vegetables-- peppers, pumpkins, chili peppers, carrots, avocados, broccoli, brussel sprouts, cabbage, cauliflower, red and yellow onions, spinach, sweet potatoes, asparagus, collards, kale, artichokes and red beets. Spices--nutmeg, ginger, cloves, cinnamon, oregano, sage, basil, cumin and garlic. Nuts and seeds-- pecans, sunflower seeds, walnuts, hazlenuts, and sesame seeds. Phew!! As you can see, there are definitely a lot of choices. Even for someone as picky as I am, I can still find at least half a dozen foods from this list to eat on a regular basis. It's also very important to get the most of your antioxidant sources. Wellness Workbook has some suggestions including not purchasing wilted produce, use small amounts of water when cooking, do not use excessive heat to cook with, avoid refrigerating foods that have already been cooked for more than a day, don't keep fresh fruit and veggies for more than a few days, and do not re-heat fruit and veggie dishes that have already been cooked.

By creating a diet chock full of foods rich in antioxidants, it's more than possible to fight off various diseases even cancer. Like I said, I'm a pretty picky eater but I've been working on adding more of these foods into my diet cutting the fatty, fried ones out. I'm hoping over time I'll make better food choices and stock my plate full of free radical fighters! Enjoy and until next time!!

<a href="http://www.freedigitalphotos.net/images/view_photog.php?photogid=1526">Image: Paul / FreeDigitalPhotos.net</a>

Fighting Naturally

2011-08-08T15:37:00.000-07:00

Cancer. It's a word nobody wants to hear. But in this day and age, we all seem to be affected by it even if we aren't diagnosed with it ourselves. How many of us have a family member, a friend, a co-worker, a neighbor, a partner, who has either had cancer in the past or is dealing with it right now? It's probably a lot. And while there are many forms of treatments out there, like radiation and chemotherapy, there are some wonderful natural and holistic treatments as well to give more options and hope.

So what exactly IS cancer? The National Cancer Institute defines cancer as "a term used for diseases in which abnormal cells divide without control and are able to invade other tissues". Cancer can affect any part of the body by traveling through the lymphatic system and blood and there are over 100 different types.The following cancers are among the most common in the U.S. today according to cancer.gov(not including nonmelanoma skin cancers); bladder, breast, lung, endometrial, thyroid, colon and rectal.

Scientists and doctors are still unsure on what makes a normal and healthy cell suddenly turn cancerous. There are two factors that affect whether a person is going to develop cancer or not. The first are internal factors like genetics. Others include hormonal issues and immune system dysfunctions. When it comes to skin cancer, a person with naturally fair skin is going to be more prone to sunburning and therefore skin cancer. Before you panic and start cursing your genetic history, external factors play a big role too. These include diet, weight, exposure to certain chemicals and environmental agents, sun exposure, stress levels, and use of tobacco products. The good thing about external factors is that you have a lot more control over them. This is where prevention becomes very important.

Like I stated before, a healthy diet is important but there are certain foods out there that will really up the protection ante. The authors of The Answer to Cancer recommend whole grains including barley, couscous, quinoa, rye and rice. These grains are chock full of antioxidants as well as being high in fiber, so your digestive system will work smoothly. Dark green and leafy veggies are rich in beta carotene, folate, calcium and Vitamin A. Some examples include spinach, bok choy, collard greens, kale, mustard greens, and swiss chard. Fruits like bananas, mangoes, pears, apples, oranges and cherries are naturally sweet and full of vitamins and antioxidants.Try to avoid foods that are high in saturated fats and soaked with sugar and choose ones that are high in carotene and antioxidants. Also, limiting red meat intake can be helpful. Aside from a well-balanced diet, regular exercise is important too. Keep an eye on your stress levels as well. Being stressed out is not going to cause you cancer in and of itself but by keeping your stress levels low, your immune system will be much healthier and you need that to fight cancer. Smoking is a huge risk factor for cancers like mouth and lung but I'm not going to lecture on how bad it is. I will leave it at this; if you smoke, quit and if you don't smoke, don't start!! Always practice safe sun; wear an spf of 15 or higher (depending on how long you're going to be outside) on any exposed skin year-round. Avoid tanning beds and baking outside.


Don't even start!!!!!

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If you have already been diagnosed with a form of cancer, you may feel your only options include surgery, radiation, and chemotherapy. However, many forms of holistic medicine exist and can be very healing for cancer patients. Massage therapy is a wonderful treatment that can benefit a cancer patient on many levels. It's very important however for the client to be upfront with their therapist on what is going on with their health and whether they have been cleared by their doctors to receive massage. Good communication between therapist and doctor is vital. But a gentle massage can help relieve stress, muscle tension, pain, and assist in better sleep. If the client is hesitant or unable to get a full body massage, they can benefit just as much from a reflexology session. Reiki is another great treatment and if the client can't or doesn't want to be touched, this is a great option. Acupuncture can help with nausea and pain. Dealing with cancer can be very stressful and scary so aromatherapy can help out a lot with the emotional side of the disease. Some oils can even help deal with nausea, which is a common side effect of traditional cancer treatments. Micheal Tierra, author of The Way of Herbs, talks about many herbs that have anticarcinogenic properties. Some of them include Chapparal, golden seal, honeysuckle flowers, yellow dock root, echinacea, red clover blossoms and licorice.I highly recommend discussing any options and/or treatments with your doctor before you do anything. Everyone's case is different and you don't want to exacerbate the problem.

Nobody wants to deal with cancer but unfortunately it's not going anywhere any time soon. Learning how to prevent it and finding different ways to treat it can go a long way. It would be nice if none of us ever had to deal with cancer whether it's our own bodies that are affected or it's someone we know and love but by making smart choices and remaining open minded we can still fight the good fight. Enjoy and until next time!!

Step Away From the Gluten!!(And no one gets hurt)

2011-07-26T14:20:00.000-07:00

These days, a gluten-free diet/lifestyle has become rather trendy. Many celebrities and other well-known people follow and advocate cutting gluten out of their lives for one reason or another. But for 2 million Americans living with Celiac's Disease, a gluten-free diet isn't just another fad, it's a life-saver.

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Contrary to popular belief, Celiac's Disease(CD) is NOT a food allergy. It is actually an autoimmune disorder which means the body attacks itself. Any time gluten, the protein that is found in wheat/rye/barley/malt and some oats, is ingested the tiny hairs on the small intestine (villi) become flattened and damaged. This creates problems because proper digestion can't be obtained and over time, can become quite serious. The classic symptoms of CD are diarrhea and/or constipation, stomach cramping, anemia and either unexplained weight loss or gain. Other symptoms can include infertility, migraines, depression, delayed puberty, joint pain, osteoporosis, and fatigue and lack of energy. Symptoms can vary from person to person. If CD goes untreated, even more serious problems can occur such as vitamin and mineral deficiencies, gall bladder malfunction, diseases of the liver and even intestinal cancer. Basically, the person is wasting away because they can't get any of the nourishment of the food they are eating.

As I write this, there is no real cure for CD. No pills or shots and even my beloved essential oils and acupuncture can't make the digestive system accept gluten. So why am I blogging about it? Because knowledge is power! You might know someone who has been having similar health issues and they have no idea what to do about it. Now you can be more familiar with CD and suggest to them that this is something they might want to get tested for. Or maybe you yourself have been having a lot of GI upsets and can't figure out why. Even though doctors and scientists are hard at work trying to figure out a different way to treat and/or prevent CD, adhering to a strict gluten-free diet is the only way to live a healthy life again. This can be extremely overwhelming at first and you might feel like you have no options for food anymore. It's going to be very tempting to sneak your old favorites once you start feeling better but try to resist because you'll just be causing damage all over again. And it can take up to several years for the average adults intestines to heal completely.

Before you think you're stuck with nothing to eat, here are some tips. First, commit yourself to the idea of plenty of research and reading ingredient lists. It takes some practice but soon you'll be able to recognize on site if something is safe to eat or not. Talking to a nutritionist can be quite helpful especially when you're first diagnosed. A big plus is that lots of foods carry a gluten-free label on them these days. However,since foods can change their ingredients it's a good idea to double-check. Some naturally gluten-free foods include fresh fruits and veggies, beef, poultry, fish, lamb and dairy products. Just make sure there are no fillers or added ingredients that could interfere. Grains like soy, potato, arrowroot, quinoa, tapioca and sorghum are all gluten-free and make great cooking and baking options. Some foods may not seem harmful at first but it's important to keep your eyes open and always read the ingredients and ask questions. Here are some foods that can be kind of tricky; lunch meats, sauces and gravies, energy bars, imitation bacon and seafood, marinades, soups, and certain alcohol beverages. Again, don't ever hesitate to double-check and ask questions!! Reading the ingredients list is important because you may miss something about where the food is made. I've often seen food that seems perfectly gluten-free only to see a note at the bottom of the package saying that it was manufactured in the same equipment as wheat. Also, food is not the only thing out there that can contain gluten. Medicines and various beauty products can also have gluten. If you have to take any medication, make sure your doctor and pharmacist are fully aware of your gluten-free lifestyle. Vitamins can have gluten as well so be careful there too!! And yes, beauty products like shampoos, conditioners, lip products and lotions can have gluten as one of their ingredients so for the millionth time, double check!!

I'm super familiar with Celiac's Disease. I was diagnosed with it almost 13 years ago and have been following a strict gluten-free diet ever since. I was sick with stomachaches and diarrhea on and off ever since I can remember. It got really bad right before I turned 14 and entered high school. I was sick almost all the time and it went on like this for 3 years. I kept getting misdiagnosed by the gastroentorologist I was under the care of and wasn't growing or reaching puberty properly. Finally, right before I turned 17 my mom and I had enough and looked for another doctor. He was able to figure out what was wrong almost right off the bat. I had to undergo a few more tests just to be sure but my new doctor was right; I had Celiac's Disease. I was pretty upset about it at first and stayed that way for a while. I hated giving up all my favorite foods and at the time, there was very few options for all-ready made gluten-free food. We had to drive almost an hour away to a health food store that only had 2 or 3 shelves of some not-so appetizing g-free goodies. On the positive side, once I cut out gluten (and it took a lot of research and trial and error) I felt a million times better. Going to a support group for Celiac's helped a lot and so did discovering online food shopping a year or so later! Today, the options for gluten-free foods are almost endless (comparatively anyway!). Now you can walk into your local food store and see several options for baking, cooking, and pre-prepared foods. It's also great that CD has become so much more well known; I used to have 40 minute conversations with people on what I can and can't eat and what CD is and such. Now, I rarely have to say much beyond "I have celiac's" to explain why I can't eat something. If you suspect you have CD, don't just stop eating gluten. Talk to your doctor first and get tested; you need to be eating gluten for at least 4 weeks for the most accurate test results to appear. If you have any questions or need any advice on following a gluten-free diet, feel free to contact me and I'll be happy to help! Enjoy and until next time!

The Not So Silent Killer

2011-07-18T10:35:00.000-07:00


Someone is overwhelmed!

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Regardless of gender, race, religion or sexuality, in this day and age, we can all relate to each other on at least one level. We are stressed out to the max!! We all feel it from time to time (some more than others) but what is stress exactly? Helpguide.org defines stress as "a normal physical response to events that make you feel threatened or upset your balance in some way".

While we often think of stress as something we don't want , stress in and of itself is not necessarily a bad thing. Us humans need the stress response. It can help us in dangerous situations by giving us extra strength or faster reflexes. It's when the stress response is on high more often than not, is when things start to go wrong. High amounts of stress can affect us physically, emotionally, and mentally. Some common symptoms include upset stomachs, frequent illnesses, nausea, memory loss, anxiety, depression, loss of appetite, sleeping problems, moodiness, and loss of libido.

Even trying to treat stress can be stressful! But there are some wonderful alternative therapies out there can really help. Deepak Chopra, author of Ageless Body, Timeless Mind (as well as dozens of others) is a huge believer in using meditation to de-stress and bring the mind, body and spirit into balance. He says that meditation can even help lower our biological age since the stress hormones and aging are strongly related. If you've never meditated before and want to try, check out this link http://theconsciouslife.com/how-to-meditate-a-guide-for-beginners.htm as well as my post on meditation Just Say "OM". Some bodywork techniques like reiki, massage, and reflexology can help lower stress levels. If you decide on a massage, it might be a good idea to stick with more of a Swedish massage instead of deep tissue or sports if you're trying to relax. Aromatherapy offers some awesome oils to help calm the nervous system and bring about relaxation. These include rose, lavender, valerian, marjoram, ylang ylang, chamomile, sandalwood, bergamot, geranium and patchouli. Either use them by directly inhaling or try applying a few drops on the bottoms of your feet. Bach Flower Rescue Remedy is a great option because you can carry it with you and either take a few drops right into your mouth or add some to a glass of water.

Rosemary Gladstar, author of Herbal Recipes for Vibrant Health, has some wonderful suggestions for bringing balance to your nervous system and taming stress and anxiety naturally. She's a firm believer that a healthy diet will support a healthy nervous system and recommends eating plenty of high quality protein, leafy green and root veggies, seeds and nuts, milk products that are cultured, and whole grains. Gladstar also endorses limiting or cutting out foods that are high in sugar, overly processed, high in caffeine, chocolate and alcohol since they can add stress to the nervous system. She recommends plenty of sleep, exercise, and massages as well for keeping the nervous system healthy. Gladstar also proposes using Flower Essences and some examples include aspen for fear of the unknown, white chestnut for an overworked mind, and gorse for feelings of hopelessness and discouragement.

I can remember dealing with stress as early as junior high. .Over the years, my stress would got worse on and off for various reasons and it's affected me physically as well as mentally. When I get stressed out, my IBS flares up something fierce. I stop sleeping well, either having trouble falling asleep or waking up a bunch of times during the night. In the last couple of years when my stress levels have gotten bad, my face would break out into a huge rash of whiteheads. Obviously, none of this is fun in the least. This past year and a half, I've been dealing with a lot of stress on and off and while I"m not great at "making it better", I've been developing some tricks to help myself. Two main things that help me a lot are meditation and essential oils. I find even just sitting for 5 minutes can help calm me down. And lavender oil is like a magic drug for me; I can't live without it! It's next to impossible to never be stressed again but by learning how to deal with it, you can live a little happier and breathe a little easier. If you find yourself dealing with a lot of stress more often than not and these tips aren't helping, I would definitely recommend seeking help from a trusted medical practictioner. Enjoy and until next time!!

Just The Flax, Ma'am

2011-07-06T12:43:00.000-07:00

If you're looking for an easy way to make your daily diet a little better for you, than look no further than the great flax seed. Flax seed, also known as linseed, has been around for quite some time. Experts estimate that flax seed has been around since around 8,000 BC and originated in the Mediterranean. According to hort.purdue.edu, it was one of the first crops that was originated by humans. 4,000 BC was when Europeans started using flax seed for themselves and it wasn't until the 1600's that it was introduced to America.

Flax seeds are a bit bigger than sesame seeds with a tough outer shell that is smooth and shiny. The colors can vary from a rich amber to a reddish brown. Flax seed has a nice but subtle nutty flavor and the popular ways of using it are as an oil, whole or grounded up and put into other foods. Ground flax seed does seem to be easier to digest as opposed to whole, so you might want to check that out first.

So why is flax seed as well known as the Kardashians? Because it's awesome!! To start with, it's very high in Omega-3 fatty acids. Omega 3's help with brain function and have been shown to lower risk of heart disease, cancer and arthritis as well assisting with lowering bad cholesterol. People that don't get enough omega 3's in their diet may suffer from poor memory, heart problems, dry skin, and depression. In the on-going fight against cancer, flax seed could become a powerful component. According to recent studies, it's been suggested that flax seed could be used as a protective nutrient against colon, breast, and prostate cancer. Due to it's anti oxidant properties, flax seed helps protect against cardiovascular disease as well as being a powerful anti inflammatory. Strong healthy bones are the foundation of the body and flax seed helps prevent bone loss and damage. It's rich in magnesium therefore helping reduce blood pressure. The benefits are almost endless!!

Flax seed is easy to incorporate into your daily diet. You can add ground flax seed to pretty much any recipe, yogurt, hot or cold cereals,baked goods, sauces, smoothies, casseroles, stews,cooked veggies, etc. It couldn't be easier! Plus, it won't alter the taste of your food. It's best to either freeze or refrigerate flax seed to keep it fresh and if kept properly, it should last about 3-4 months. I started using flax seed about 4 years ago to help make my diet healthier and richer in fiber. I use it in my cereal every morning and I've also added it to baked good recipes, spaghetti sauce and yogurt. I notice my skin looks smoother and healthier, I have less dandruff, and my stomach is happier with the addition of regular flax seed. It's always good to check with your doctor first, but I'm sure he or she will be thrilled that you will want to add this wonder food to your diet!! Enjoy and until next time!!

Hitting the Snooze Alarm

2011-06-27T10:09:00.000-07:00

We've all had bad nights of sleep. Tossing and turning, waking up a bunch of times, getting up way before your alarm clock goes off, you know the deal!! But true insomnia is more than just a lousy night's sleep once in a while; ehealthmd.com defines insomnia as "a sleep disorder in which a person experiences poor sleep or has trouble sleeping". Classic symptoms of insomnia include trouble falling and staying asleep, not feeling too perky after a night of sleep, and getting up too early. There are 3 basic types of insomnia; transient or mild, which lasts for a few days and doesn't really affect day-to-day functioning much. Short-term insomnia, which lasts under a month and does cause some issues during the day such as tiredness and crankiness. Lastly, there is chronic insomnia which is the most severe and go on for more than a month. People will have problems with their daily functions and often experience fatigue, restlessness and irritability.

Insomnia is actually fairly common and most of us will experience it to some degree at least once in our lives. Some factors of who will deal insomnia include age, gender, lifestyle, and various medical conditions and medications. Causes of insomnia can be psychological, physical or even both. People with depression and anxiety can have broken nights of sleep. Stress is also a very common factor. Medical conditions like Parkinson's disease, asthma, high blood pressure, and hyperthyroidism can certainly keep a person from getting a full and restful night's sleep. Women that are pregnant, experiencing PMS or going through menopause will find themselves not sleeping as soundly as they once were. Too much caffeine or alcohol, jet lag, and working at night can also disrupt sleep.

So what to do? Well there are various medications out there that can help with insomnia but other options exist too. There are some lifestyle adjustments which may help. Alcohol, caffeine, and anything else that is a stimulant should not be taken a few hours within your bedtime. If you exercise, make sure you are doing it earlier in the day or at least 5 to 6 hours previous to you going to bed. Getting into a regular sleep schedule can be super helpful. This means going to bed and waking up the same time every day which can be challenging at first. However, you can also see that when your schedule is erratic, you're probably not sleeping as well. Using your bed strictly for sleeping and sex is also important; find other places to read, go on the computer, and do work!! Foods that are too salty and sugary should not be eaten right before bed nor should you be eating too late or heavily at night since your digestive system has to work on that food. Certain medications like some antidepressants, cold and flu meds, medicines for high blood pressure, and pain relievers can be a factor too.

Someone is NOT getting enough sleep!!

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There are many alternative/holistic treatments out there that can help you get the good night's sleep you need. Acupuncture, yoga, meditation, massages, shirodhara, and more can help you relax and bring your stress under control which lead to better sleep. Certain herbs such as kava, St. John's Wort, passion flower, and hops can help. Check with an herbal practitioner for exact doses. Some homeopathic remedies like nux vomica, coffea, pulsatilla, ignatia, chamomilla, and passiflora can help with certain aspects of insomnia. Again, check with a homeopathic pracititioner before using any. Dr. Michael Tierra, author of The Way of Herbs, has a recipe for a tincture that consists of equal parts of catnip, skullcap, valerian, spearmint, wood betony, and camomile. He suggests one ounce of herbs per pint of water and letting it steep for 10 minutes. Drinking this before bedtime will help get a restful night's sleep. Lavender is a popular and effective oil for helping with sleeplessness but Roman chamomile, cedarwood, orange, marjoram, geranium, and rose work well too. Try taking a relaxing bath before bed and adding a few drops of one or more these oils. Putting a few drops of an oil on your pillowcase or making a spray with some water and a few drops of oil in a glass bottle and spraying it in your room can make a nice relaxing environment for you to sleep in. You can always try a diffuser too!

While I wouldn't describe myself as a full on insomniac, I have had periods of both transient and short-term insomnia. I have found that one of the most helpful tricks is the regular sleep schedule. If I go to bed at all different times of the night, I start to find myself unable to sleep well. I also do well when I keep my stress levels under control and I've started doing some short meditations right before I sleep. I always keep lavender oil nearby as well. Hopefully, these tips will help but please don't hesitate to talk your doctor if they don't!! Sleep is incredibly important and we all deserve a good night of it! Enjoy and until next time!!

Just Say OM

2011-06-20T16:24:00.000-07:00

Breathing is the act of respiration. It's something we do all day, every day with barely a moment's thought. The average adult breathes about 18,000 to 30,000 times a day. We can hold our breath but we can't make ourselves NOT breathe (not naturally anyway). We can also take this simple and unconscious act and turn it into something that will lower stress, better our lives and open our minds in many new and exciting ways. That's where meditation comes in to play.

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Charlotte Eliopoulous, author of Invitation to Holistic Health, defines meditation as "the practice and system of thought that incorporates exercises to attain bodily or mental control and well-being, as well as enlightenment". Through meditation, the body can achieve a state of relaxation. And when the body is relaxed, stress is reduced, our heart rates are lowered, we begin to breathe better, our moods are happier, and more good stuff starts to happen! The word meditation comes from the Sanskrit word "medha", which means "doing the wisdom". It's difficult to pinpoint the birth of meditation. Experts agree that it dates back at least 5,000 years and is one of the oldest types of mental and spiritual practice around. Thanks to Buddha and his teachings, meditation spread throughout Asia. It was also practiced in ancient Egypt and Greece. Here in America, meditation became a lot more popular in the 60's and 70's and is practiced by many different people today.

There are many types of meditation that can be practiced. Some include Zen, Hindu, Christian, Jewish, Islam, Buddhist, and Taoist. There are also many different ways that a person can meditate. Kinhin, or Zen walking meditation, helps you concentrate on your feelings and surroundings. Breathing meditation helps you focus on your breath and bringing your body into a more relaxed state.Chakra meditation will help you clear and balance your chakras(http://balancedbeauty.blogspot.com/2011/03/chakra-khan.html). Zen meditation, or zazen, is sitting in a particular position and just being, with no real focus. Mindful meditation, or vipassna, has you concentrate on all the thoughts and feelings that are going on in your head, right this moment. Transcendental meditation is a type of mantra meditation and is based on the teachings of Buddha, Krishna, and Shankara. This and other practices can include using one or more mantras. Dictionary.com defines "mantra" as "any sacred word or syllable used as an object of concentration and embodying some aspect of spiritual power". These are just a few types of meditation. Remember, there is no "right" or "best" way to meditate; it's what works the best for you!!

There are many wonderful benefits, physical, emotional, and spiritual, to doing mediation. It helps increase blood flow, slows the heart rate, builds self-confidence, assists in post-operative healing, strengthens the immune system, reduces the symptoms of PMS, reduces anxiety attacks, helps you focus more and make better decisions in your daily life, lower blood pressure, increases the supply of oxygen in the body, reduces muscle tension, assists with losing weight, reduces headaches and migraines, relaxes the nervous system, increases self-confidence, builds will power, helps put things into perspective, easier to forgive, and helps keep you in the present moment. Whew!!! We can all benefit from meditation! And you don't have to be a certain religion or ethnicity. It's a common misconception that you have to be Buddhist or a vegetarian or even a hippie to be able to practice meditation and reap its benefits but it's open to all races, classes, religions, faiths, etc.

I personally have been practicing meditation for almost 2 years now. I kind of do my own mishmash version that includes a little bit of Zen and mostly chakra work. I had wanted to try meditation years before I actually started practicing it but my Monkey Mind tended to get in the way. Quick side note, monkey mind is when your thoughts are racing around and getting in the way of your concentration; a pretty common malady!! But after going to a wellness retreat and trying out some chakra work, I felt connected to that type and wanted to try. Using a mantra or chant works really well for me but I do like the silence and stillness of Zen meditation as well. I try to do that for a few minutes before working on my chakras. All together, I probably manage about 10-15 minutes a day of meditation, not counting the few minutes here and there I close my eyes and do a few quick deep breaths. This is pretty good progress for me because my mind is constantly on the go. I have found that meditation has helped me relax, has helped with my IBS and anxiety, and sleep better. I hope to be able to do longer periods of meditation as time goes on but I'm happy with where I am at this moment! If your mind is as simian as mine can be, try doing just 5 minutes a day. Even a small amount can help you. And don't give up if you get frustrated! That's totally normal. The more you do, the better you get and you'll start to look forward to your private time of relaxation. Brad Warner, Zen Monk, author of several awesome Zen books, and cool blogger has some info. on his blog about how to do Zen Meditation.http://homepage.mac.com/doubtboy/ZazenInstructions.html . And of course there are hundreds of books out there on how to do all kinds of meditation. Please feel free to contact me with any questions or comments!! Enjoy and until next time!!!!

It's Always Nice To Be "Kneaded"

2011-06-15T17:35:00.000-07:00

So what type of alternative medicine dates back to about 3,000 BC (maybe longer), is implemented in doctor's offices and spas alike, and can be enjoyed by the young, the old, and even horses?? If you guessed massage therapy, then you get a star for the day! Massage therapy is one of the most ancient techniques of medical care and is also a natural instinct for all of us. What do we do when bang our knee on the coffee table? After we're finished cursing like a sailor, we rub it. When someone is upset and crying what is one of the ways that we try to comfort them? We rub their back or arms. Massage is an innate and natural instinct that humans have helps relieve pain, respond to injury, and comfort ourselves. The American Massage Therapy Association (AMTA) defines massage as a "manual soft tissue manipulation that includes holding, causing movement, and/or applying pressure to the body".

Like I said above, massage therapy has been around for quite some time. The history is rich and fascinating and spans several thousand years and many different countries including Egypt, Greece, and China. Today, several types of massage exist including Swedish, reflexology, sports,deep tissue,neuromuscular,aromatherapy, Shiatsu, Thai, pre-natal, infant and many others. In my personal/professional opinion, I would say the most well-known and performed massages here in America would be Swedish, deep tissue, and sports massage. A Swedish massage is the most relaxing; very little pressure is used and it's much more superficial. Deep tissue massage incorporates a lot more pressure and works on the lower layers of muscles. The movements are usually slower with a lot more concentration on specific areas like the lower back or the hamstrings. Sports massages are more geared to athletes and people who regularly work out. Specific techniques and stretches are done to the client increase range of motion, decrease soreness, increase flexibility, reduce muscle tension and other helpful things for the athlete to perform well without becoming injured.

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So why get a massage? Well besides feeling good, massage therapy has tons of benefits both physically and mentally. Some of the benefits of massage include an increased self-awareness and sense of self-image, a reduction in tension, pain, stress, and blood pressure, a higher immune function, a faster recovery from injury, better relaxation, an improved posture, a more relaxed state of mind, a feeling of well being, healthier skin and so many many more. The biggest benefit would probably be an increase of circulation. A strong circulatory system definitely equals a healthy body.

While pretty much everyone can benefit from massage, there are some contraindications and precautions you should be aware of before getting one. A contraindication is a factor, either physical or mental, that the client has and which could make a massage a bad idea. Contraindications can be local, which means just a certain area or part of the body should not be worked on or systemic, which means massage should be avoided all together. Some local contraindications include acne, cysts, diabetes, hemotoma(deep bruise), inflammation, a cut or wound, and herniated disk. Examples of systemic indications include osteoarthritis, fever, common cold, flu, and atherosclerosis. Pregnant women should avoid massage in their first trimester. While they might have been considered contraindications in the past, it's been shown that people with cancer, HIV and AIDS can actually benefit quite a bit from massage. If you are uncertain if you're able to get a massage, always err on the side of caution and check with your doctor. A professional and knowledgeable therapist will not perform a massage if there is a risk of harm so keep that in mind when seeking a therapist out.

I have been very fortunate in the last 6 years to have been able to receive many massages as well as learn a great deal about it. I haven't tried too many different types and have stuck mostly with Swedish and a little bit of deep tissue but I definitely want to try other forms! I know massage can seem like a luxury especially in today's money-deficient world, but it can be helpful in so many different ways. It's really another form of preventative medicine because again if your circulatory system is top-notch, that means less doctor visits and an all-around happier and healthier you!! If you are interested in finding a massage therapist, I would suggest starting at ncbtmb.org and/or amtamassage.org. Please feel free to e-mail or comment with any questions!! Until next time!!

Not So Blind Third Eye

2011-06-03T10:46:00.000-07:00

Yesterday I had the chance to observe my first Ayurvedic treatment. It is called Shirodhara and is all about opening the third or mind's eye. The word "shirodhara" can be broken down into two words, "shiras" which means head and "dhara" which means flow both from Sanskrit. It's based on the idea that a steady flow of liquid onto the forehead will open up the third eye and help treat many different conditions. Though it originated in Kerala, India, shirodhara treatments can be found in many spas here in America today.

So can you just grab any old oil and start pouring it onto your forehead and feel better? Not exactly! Before the treatment begins, a professional Ayurvedic practitioner will be asking you some questions and evaluating what you need. The oil that is used is usually sesame or coconut oil with a mixture of herbs that are specified to your dosha (feel free to refresh your memory on doshas from last week's post!). You will lie down on a table either fully clothed or in a robe with your head resting on some towels in a special basin to collect the oil that is going to be dripping from the Ayurvedic apparatus. It's basically a pot with a thin tube that allows the oil to come out in a steady stream onto the client's forehead. Depending on the spa and how they offer the treatment, there might be a light massage of the face and neck or perhaps arms, hands, and feet. The session typically last anywhere from 20 minutes to an hour.

While you might not always realize it's there, the third eye is quite important. It's in charge of controlling the brain, eyes, nose, ears, and pituitary and pineal glands. If the third eye isn't working properly, a person can experience panic, brain tumors, strokes, deafness, and spinal dysfunctions. Shirodhara helps open up the third eye and make it work the way it needs to. Some of the most common symptoms it works with include skin problems, migraines, problems with vision, depression, and hair loss. Other people have found improvements in hearing issues, insomnia, schizophrenia, ears/eyes/throat problems, anxiety, stress, tension, and many more. As my boss, an Ayurvedic practitioner, said pretty much everyone can benefit from shirodhara!! Though it varies a bit from place to place, here is a video on what happens during a Shirodhara treatment. Enjoy and until next time!!
http://www.youtube.com/watch?v=VKvWhs78V5Q

What's Your Dosha, Baby?

2011-05-25T11:16:00.000-07:00

If you're looking for a way to get healthy, bring your life into balance and even live longer you might want to try looking back a few years. Like, a few thousand years and across the ocean into India. Here will you find Ayurveda, an ancient medical system that has been around for about 5,000 years and is still quite popular there and gaining awareness here in the West. The phrase "ayurveda" is actually two words from the Sanskrit language. "Ayur" means 'life' and "veda" means 'science' which makes ayurveda the science of life. Ayurveda works to bring together the mind, body and spirit because only then it is believed that there will be true health, happiness and no sickness. So if the mind is unhealthy then so will the body and vice verse.

Like I said before, ayurveda has been around for quite some time and is one of the oldest medical systems in the world. There are eight branches in the system which include surgery, toxicology, sexuality, treatment of head and neck illnesses, psychiatry, responsibility for the elderly and rejuvenation, internal medicine, and gynecology/obstetrics/pediatrics. Two books that date back to about 1000 b.c. are still used today in ayurveda. They are Charaka Samhita which focuses on internal medicine and Astanga Hrdayam which is a compilation of earlier texts on ayurveda.

While the average person might not know very much about ayurveda, there's a strong chance that the word "dosha" rings a bell. Dosha means "life force" and in ayurveda they control the body's activities. There are three doshas--Pitta, Vata, and Kapha. Each of them consists of two of the five basic elements (earth, air, fire, ether, and water). All of the doshas have their own physical and mental characteristics as well as a connection to the bodily functions. Everyone has a combination of the three doshas but one in particular is usually most prominent. If a person's dosha is not properly balanced, they will be mentally or physically ill. When you receive an ayurvedic treatment, it will be specific to your constitution of doshas.

Here is a very brief breakdown of the three doshas-- Pitta is represented by fire and water. People with pitta dosha usually have soft, fair skin that burns easily. They have average bodies with either light blue, hazel or gray colored eyes. Pittas are usually alert and focused. If there is an imbalance of pitta in the body, a person can feel a lot of anger and also experience heartburn after eating. These types are more prone to hypertension, heart disease and digestive conditions. Vata is made up of ether and air and is in charge of cell division, breathing, waste discharge and the heart. These people usually have thin, dry, dark skin and small dark brown or gray eyes. Vatas are usually more artistic and creative with a strong imagination. They can be thrown off balance by fear or grief and even staying up late at night. These types are more prone to heart disease, skin and neurological conditions, insomnia, and anxiety. Kapha consists of earth and water. They have thicker and oilier skin with wavy, thick brown hair. Kaphas may take longer to learn something but have a tendency to remember it better. They are caring, tender and patient but are affected by greed, daytime naps, too many sweet foods and eating after they are already full. This type is more susceptible to diabetes, respiratory illnesses, and cancer.

Ayurveda is a fascinating but very involved system of medicine. I could probably blog just on this topic alone! I personally don't have much experience with ayurveda but I wanted to talk about it because at my new job, I will (hopefully!) be learning and experiencing a lot more about this topic and I felt a basic introduction would be helpful. If you are interested in learning more, a great book that I recommend would be The Book of Ayurveda by Judith H. Morrison. It's very well-written and not overwhelming at all. Stay balanced and until next time!!!

Ch-Ch-Ch-changes

2011-05-16T10:50:00.000-07:00

Whenever I hear or think of the word "menopause" I automatically remember the Golden Girls (one of my favorite shows ever!) episode where Blanche discovers her body is changing in a way she is terrified of. When she doesn't get her period, she at first thinks she is pregnant and is pretty scared. But after a doctor's visit, she learns she is actually starting menopause and becomes incredibley distraught and depressed. So much, that her friends force her to seek therapy. Of course, being a comedy, the show throws in lots of laughs and jokes and by the end of the epidsode Blanche has come to grips with this new stage of life. Sadly, so many women behave in similiar ways only without the fun laugh track. They view menopause as this horrible event and feel that their lives are over. Dr. Christiane Northrup, a well-renowned OB/GYN and author, feels this is because our society is quite ageist. We love and cherish all things youthful but once you're past a certain age, especially for women, your job is done and it's time to move on and make room for the youngun's. And while we're slowly moving away from those prejudices, they still exist pretty strongly and many women entering menopause suffer emotionally from them.

So what exactly is menopause? Quite simply, it's the end of a woman's menstrual cycle. Her ovaries will also stop producing eggs and the production of estrogen and progesterone also decrease. There's no precise age that menopause starts at but on average it begins between the ages of 45 and 55. But that doesn't mean it can't begin earlier or later. About 1-3 years before their periods stop completley, most women will notice that their cycles will become irregular. When people think of menopause, hot flashes and crazy mood swings probably come to mind first. And while these are definitely symptoms, there are others as well. Heart palpitations, insomnia, memory problems, urine leakage, weight gain, and night sweats are just a few other symptoms that women can experience.

Older but still vibrant!!

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Many women and their doctors turn to hormone replacement therapy once menopause begins. Since the body is no longer producing enough estrogen and progesterone, HRT are medications to replace these hormones. And while they can help with some of the symptoms, they are not a cure-all by any means. There have been studies shown that these treatments actually place women more at risk for dementia, heart attacks, strokes, Alzheimer's, and breast cancer. I'm not saying not to take these medicines but you should do some thorough research before making a decision. Always consult with your doctor. These days, there are natural HRTs which are plant-based and non-synthetic.

There are also many alternative methods of dealing with menopause. A healthy and balanced diet plays a big role here. Start reducing your sugar intake and try not to ingest too much caffeine or junk food. Make sure you are eating enough protein and whole grains. Dr. Northrup strongly recommends Vitamin C to support a healthy adrenal system as well as magnesium supplements. Drinking plenty of water and reducing spicy foods can help cut down on hot flashes. Look to add healthier fats such as flax seed and olive oil to your diet and staying away from saturated fats. Rosemary Gladstar, a very well-known herbal teacher and author suggests 6 supplements for menopausal women. They include calcium to help prevent osteoporosis and hot flashes, ginseng to help create and build a strong life force and fight off mood swings and depression, iron to help keep energy levels high, spirulina to assist the nervous system, dong quai to help regulate the hormones and keep the circulatory system in balance, and vitamin E to help with muscle cramps, vaginal dryness and hot flashes.

Various essential oils are can be very helpful. Calming oils like lavender and ylang ylang can help soothe feelings of anxiety. Lavender, as well as patchouli can help with mood swings. Ginger, peppermint and nutmeg are very energizing and can help fight fatigue. Clary sage, lemon and geranium can be used to battle hot flashes. With all these physical and emotional changes, menopause can be a pretty stressful time in a woman's life. To help deal with these stresses, yoga, massage therapy, meditation, acupressure and acupuncture are all great options to look into. Daily exericsing like bike riding, jogging, or hitting the gym are important in keeping the body healthy and strong as well as dealing with stress and keeping osteoporosis at bay.

It's estimated by the year 2015, around half of American women are going to be experiencing menopause. That is a big number!! And instead of being scared or dreading or hating this, why not accept menopause as a natural step in the journey of life? Realize it's not the end of the world nor does it turn a woman into a shriveled old crone. You can still be the strong and beautiful creatue you've always been!!!

Who You Callin' Irritable!?

2011-05-04T07:40:00.000-07:00

All of us have dealt with upset stomachs now and then but for about one in five Americans, this is a daily occurrence and interferes with their regular lifestyle. These people, myself included, have Irritable Bowel Syndrome or IBS for short. IBS is pretty common and you may have heard of it before but are not too sure what exactly it is. The National Digestive Diseases Information Clearinghouse (NDDIC) defines IBS as "a disorder characterized most commonly by cramping, abdominal pain, bloating, constipation, and diarrhea". It mainly affects the large intestine.

At this time, doctors really aren't sure what the exact cause of IBS is but they suspect that people with the disorder might have a very sensitive colon or large intestine and their immune system might be involved. Some researchers think a bacterial infection in the GI tract could also be a cause. For half the population living with IBS, symptoms will usually start before the age of 35. Most IBS sufferers are female and come from a family where another relative has or has had IBS.

Right now, there isn't a cure for IBS. Medicines do exist that help with some of the symptoms however there are many other natural treatments that people can do to help themselves. Stress is one of the biggest factors of IBS. When a person with IBS begins to experience stress, their colon begins to spasm since it has nerves that are connected to the brain and the autonomic nervous system (which responds to stress). By learning how to keep stress under control, you can help keep your stomach from hurting as well. Start by learning some simple breathing exercises. Practice them when you are NOT feeling stressed out so when the anxiety hits, you know what to do. It's easy to find tapes and cds of set breathing exercises online or in health food stores. Meditation is another wonderful way to help ease stress. It can seem hard to do at first, but by sticking with it, you can really improve your breathing and state of mind and bring your body into balance. If you have the finances, get yourself a massage!!! A massage will help bring your entire body into a state of relaxation and will get plenty of healthy blood flowing through your whole system including the digestive system. You can let your therapist know if you do not want your abdomen massaged. Because you'll be laying on the table for at least 30-60 minutes, I would not get a massage during a flare-up and instead wait until you are feeling more "normal".

IBS flare-ups are no fun!!

<a href="http://www.freedigitalphotos.net/images/view_photog.php?photogid=1499">Image: Ambro / FreeDigitalPhotos.net</a>

Food is another factor that needs to be examined when dealing with IBS. There are many foods out there, called trigger foods, that will exacerbate the symptoms. Some of the most popular trigger foods include fatty foods, caffeinated drinks, red meat, various dairy produts, fast food, fried foods, olives, nuts, chocolate, mayonnaise, onions, egg yolks, salad dressings, spicy foods and others. Ok, this is a LOT and you may be thinking "What the hell is left to eat!?". Before you commit yourself to a diet of rice and water, you need to realize that trigger foods are different for each person. You may also be ok with very small amounts. And sometimes, a food may be ok for quite some time but all of a sudden start givng you problems and vice versa. I suggest by doing a few simple things. First, start keeping a food diary for at least 2 weeks maybe longer. This will give you an idea of what may or may not be upsetting your stomach. Next, start with a bland and basic diet to get your digestive system healed and working properly again. You're going to want to start increasing your fiber intake but do it slowly so as not to overwhelm your stomach. Whole grains, rice, fruits and veggies that are low in acid, yogurt, and high fiber carbs are just some of the foods that you want to add to your new diet regime. Water is going to be a huge addition to your lifestyle if it is not already. Plenty of water is going to keep you hydrated and your digestive system working nicely. I suggest doing plenty of research online, talking to your doctor and maybe meeting with a nutritionist to get your IBS-friendly diet on track.

Another wonderful and natural remedy that helps with IBS? Essential oils!! You knew it had to come in somewhere! To help with relaxation, try some lavender, chamomile, geranium and rosemary. Peppermint, lemon, anise and fennel can be applied to your stomach if you start to feel cramping or pain.

I've been dealing with IBS for almost 15 years now. I was diagnosed as a young teenager during the journey that I like to call "What the hell is wrong with my stomach!?". I have to admit that for a while, I was not paying a lot of attention to my condition beyond trying to keep my stress levels down. I was always much more concerned that food was gluten-free (I have Celiac's Disease as well) that I didn't really stop to think that it could affect my IBS. I've done breathing exercises over the years and I've always been good about drinking a lot of water but now I'm going to be taking the diet and exercise portion of the treatment plan a lot more seriously. For almost 2 weeks now, I've been keeping a food diary and I'm starting to see which foods are triggering symptoms for me. I've also started using an exercise bike (daily exercise of about 30 min. is another way to help IBS) and I have noticed a difference. Regular meditation sessions and keeping my oils handy also help me stay balanced and pain-free as possible.

If you think you have IBS, discuss this with your doctor ASAP so you can get tested and find out for sure. While IBS is not deadly nor does it lead to other diseases such as cancer, it is still painful, uncomfortable and definitely affects a person's daily life. However, with these tips and more, you can still live a pretty happy and normal life. Good luck!!!

Flower Child

2011-04-27T10:42:00.000-07:00

We can all appreciate the aesthetic beauty of a flower but did you know that a flower can offer medicinal remedies as well? At least that's what Dr. Edward Bach, creator of the Bach Flower Remedies discovered.

Dr. Bach was a researcher, homeopath, physician and bacteriologist from England. While he enjoyed his work as a homeopath, he wanted to try and find remedies for illnesses that didn't depend so much on the products of a disease. He closed his medical practice in 1930 and 4 years later opened a center where he could practice his new form of medicine that was based in nature. Bach strongly felt that the mind's attitude had a strong part in keeping people healthy and he looked for a way to treat the causes of a disease instead of just the symptoms. Over time, he pinpointed 38 basic negative states of mind and made a remedy that came from a flower or plant for each of these states.He felt the vibrational energy of the plant or flower would help ease the negative emotions the person was experiencing. Bach believed in the simplicity of life and felt if our emotions were healthy and balanced our bodies would be as well.


More than just pretty

<a href="http://www.freedigitalphotos.net/images/view_photog.php?photogid=587">Image: dan / FreeDigitalPhotos.net</a>

There are 38 Bach remedies, each to match a different emotional state. Here are a few examples courtesy of bachcentre.com ---Chicory for selfish, possessive love, Elm for being overwhelmed by responsibility, Holly for hatred, envy and jealousy, Mimulus for fear of known things and Pine for guilt. The remedies are pure and natural and do not effect other medications a person might already be taking. It is even safe for pregnant women and children(but always consult your doctor or Bach Flower Remedy Practitioner first!!!). Taking the remedies are very easy. When you find yourself experiencing one of these negative states, simply place 2 drops of the remedy into a glass of water and sip the water until you are feeling better. You can also take the remedies undiluted but this is a more costly way and you will also taste the minute amount of brandy that is added to the remedy for preservation purposes. There are virtually no side effects from the flower remedies but if you do notice anything unusual you should definitely consult a trained practitioner or doctor familiar with Bach Flower Remedies. Once the problem you are experiencing goes away, you simply stop taking the remedy.

I personally have had very little experience with Bach Flower Remedies. I have used the Rescue Remedy (which is also the most well known remedy) and have had good results with it. It's a combination of Rock Rose, Star of Bethelhem, Cherry Plum, Impatiens and Clematis and is wonderful at easing anxiety, stress and panic attacks. Once I have a regular income, I plan on digging deeper into this form of natural medicine and will keep you lovely viewers posted!!! Two great websites I came across during my research were bachcentre.com and nelsonsnaturalworld.com. Read, enjoy, and stop to smell the flowers!!!

Making Some "Scents" Out of Aromatherapy

2011-04-20T11:32:00.000-07:00

If you've been reading this lovely blog, then you know I adore aromatherapy and incorporate essential oils into my everyday life. I thought I'd talk a little bit more today about the different ways to use essential oils in your very home.

One of the fastest ways to enjoy the benefits of an oil is to pick up the bottle and smell it! This is called direct inhalation. You can also apply a couple drops into the palm of either your right or left hand, then take the hand without the oil and rub clockwise into the hand with the oil. After you do this, try cupping your hands together and place over your nose and mouth and take some deep breaths. Avoid the eyes!!!! You can also create a little aromatic steam by placing a few drops of oil into a bowl of hot water and breathing in the vapors.

A beautiful field of lavender

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A nice bath can be both very relaxing and therapeutic. A way to increase the benefits of a nice bath is to add in some essential oils. Since oil and water don't typically mix, try adding about 5-10 (no more than 10) drops to a 1/4 cup of Epsom salts and then add the combo to the running water. This way, the oils will be spread evenly throughout the bath. An aromatic bath is great for sore muscles, helping with sleep, and healing from colds and flus.

Therapeutic grade oils are safe for topical applications however there are a few things to keep in mind. For children, a carrier oil such as sweet almond oil, jojoba oil, apricot kernel oil, sesame oil, or evening primrose oil should be used to avoid allergic reaction(s) or irritation. If you have sensitive skin, it's a good idea to do a test patch of the oil first on the bottom of your feet. This is one of the safest parts of the body to test out oils. If everything goes well, then you should be fine applying oils on other parts of the body. Because I deal with a very tempermental stomach, I often apply oils topically right onto that area.

A popular way to use oils is diffusing. A cold air diffuser is the best to use since it spreads the oils throughout the air and doesn't run the risk of burning the oils and making them less useful. There are many benefits to diffusing oils, depending on oils you are using. These include helping with headaches, improving concentration, increasing mental clarity and alertness, relaxing the body and mind, getting rid of bacteria, fungus, mold and less than lovely smells. A diffuser really comes in handy during cold and flu season by knocking out the germs. Diffusers for purchasing can easily be found online.

Essential oils can be ingested and used as a dietary supplement HOWEVER you want to make sure you are using ONLY oils that are Generally Regarded As Sage and/or certified as food additives by the FDA. Before taking any oils internally, you should discuss this with a certified aromatherapist and/or naturopathic or holistic doctor who is experienced with aromatherapy.

Essential oils are amazing but it's important to be aware and well-versed on the safety of them. Here are some important tips to keep in mind--

1) Oils should be kept away from the eyes and inside of the ears

2) If you are pregnant (or think you might be pregnant) consult with healthcare professional who has experience with oils before using any. Avoid sage, hyssop and fennel.

3) If you have high blood pressure or epilepsy, consult with a healthcare professional before using any oils and be very very careful about using rosemary, tansy, basil and sage oils

4) Do NOT let your oils get close to electricity, sparks, or flames. Orange, pine, peppermint, and fir are particularly flammable

5) It's possible for a reaction to oils may take up 2-3 days whether used internally or applied topically

6) Before trying out a new oil, it's important to do a patch test (see above)

7) Some oils are very photosensitive and could cause a rash or dark pigmentation on any part of the skin that has had an oil applied to it and exposed to UVA/UVB rays. These oils include citrus oils like lemon, grapefruit, orange, tangerine as well as bergamot and angelica.

8) Consult with a healthcare professional before using oils on children and ESPECIALLY infants

A great book that I highly recommend if you are interested in adding aromatherapy to your life is the Essential Oils Pocket Reference Fourth Edition. It is chock full of useful information on single blend oils, safety precautions (like the ones I just listed), a brief history of aromatherapy, how oils work in the body, and health conditions that can benefit from oils. I can't live without it!!!! Enjoy!!