TheHolisticOption.com Blog

Damn that gluten

noreply@blogger.com (TheHolisticOption.com) — Mon, 09 Nov 2009 13:31:00 +0000

By Carol Harblin (CHHC)

I may have already spouted off about white flour and how it is damaging to the body.
But this is an important blog entry because it is very personal.

White flour products are not the best products to consume. Why? Because it's stripped of its bran.
White flour products contribute to inflammation. People may suffer itching, rashes, bloating, scratchy throat, even dry mouth.

Wheat has certainly made a name for itself within the past decade too. More and more people are becoming gluten intolerant. Why is this so?
The same reason most people become sensitive to something - over exposure. Gluten is not a very easy thing for the human body to digest. In fact, we cannot digest all of it completely. Our bodies were not made to metabolize gluten and therefore that gluten stays in the digestive tract for a long time and can cause inflammation and irritation!!!!

Even when we don't consume gluten, we can still have a sensitivity to it. Remember: if it is not fully digested, then it is still inside us. The pesticides and additives and chemicals in food can clash with that undigested gluten in our gut which can cause gastrointestinal upset!!

Those oh-so wonderful antibiotics that the doctor gives you doesn't help your digestive system any better.

I recently researched that physical stress on the body can actually bring on wheat intolerance!! This doesn't shock me too much because emotional trauma could cause an onset of dyslexia in some cases. This just proves that we are very very sensitive people. We are extremely chemically sensitive too.

But, yes, physical stress on the body could actually contribute to gluten sensitivity. Stress can effect the digestive system very easily.

With all the stress inflicted upon our emotional and physical states everyday, it's a wonder we aren't intolerant to more things!!

One of the number one symptoms of gluten intolerance is a rash.

How can we know for sure if we are intolerant to gluten? Try the anti-inflammatory diet for a week. Just one week. Dr. Weil has an anti-inflammatory food pyramid on his website. http://www.drweil.com/drw/u/ART02995/Dr-Weil-Anti-Inflammatory-Food-Pyramid.html

Consume anti-inflammatory foods. Consume cooling foods and foods closest to nature. Drink lots of water and maintain proper hydration.

Thankfully in today's world, it is getting easier to find gluten-free products. Restaurants are even getting on board and are adding gluten-free items to their menu. Chicago Uno is one of the restaurants that even has a gluten-free menu.

We should be lucky that gluten-free items are more popular. Just ten years ago, it was easier trying to find Waldo.

So, don't despair. Try an anti-inflammatory diet and a gluten-free diet for at least a week to see how your symptoms are doing.
I posted an anti-inflammatory post earlier with a recipe (for soup). Go ahead and try that recipe. Yummy!

Morning routines

noreply@blogger.com (TheHolisticOption.com) — Mon, 02 Nov 2009 13:55:00 +0000

By Carol Harblin (CHHC)

What do we all need when we wake up in the morning?

Some think that coffee is an important beginning to the morning and another may think orange juice is important.
Mornings are the most important part of the day and it is crucial that we start it with the best possible routine so that the rest of the day can be a highly productive day.

After a whole night of sleeping and fasting, our bodies require nourishing vitamins and minerals. A little A, D, E, K, and the B's...and some folate are some good examples of a good morning.

Enough rest from the night is also a good way to start off the morning too. Without enough sleep, the day will drag and you won't be the most productive.

Another part of the morning, after you go to the bathroom and drink some juice, is a few minutes of meditation.
Meditation in the morning helps to restore you and center you so that you have a clear vision for the day. Meditation has been known to balance the body and lower blood pressure. Brushing your teeth in the morning is essential so that you take the nightly plaque and germs out of your mouth...meditation in the morning is important so that you can find your center and start the day off on the right foot.

In the beginning, you may begin with 10 to 15 minutes...but as you practice, your meditation practice will lengthen. It becomes addictive and you begin to see its benefits.

A good way to stick to meditation is to find a mantra to repeat. Some have their own mantra, and others choose to repeat a phrase or affirmation. You repeat the mantra to yourself.

Meditation is as important as your water soluble vitamins and your non-water soluble vitamins. It is just as important as your morning coffee too. Everything in your morning has a certain significance. That morning coffee may help you read the paper. Your morning shower refreshes you from the night. Your juice of choice awakens your taste buds. Brushing your teeth rejuvenates your teeth and gums.
Meditation awakens your soul and stimulates your senses. It centers you and helps increase your productivity for the day. It gives you a more heightened sense of clarity.

Everyone has a morning routine, and it is as unique as your fingerprints. But, there is one thing that we can all do that is the same and that is by practicing a few minutes of meditation so that we can regroup, reboot, and recharge.

Have a beautiful day!

Fed up with flu and fear

noreply@blogger.com (TheHolisticOption.com) — Mon, 26 Oct 2009 12:14:00 +0000

By Carol Harblin (CHHC)

This whole week I have seen headine after headline about the flu. The flu has hit the papers everyday to some degree. It seems like all they want to do is pump fear and keep giving out those shots.

I love Obama. I'll admit it. But why is he all about this flu virus? He is aiding to the fear in this country. Obama has proven to be a competent and inteligent man, but when it comes to this flu virus...he looks as common and blind as the rest of the public.

WAKE UP AMERICA!!!!

The other evening I over heard a family talking at a restaurant. The mother said, "We have to get our flu shots...our doctor recommends it so we have to get it."

WHAT!?!

You don't have to get anything. And why does a doctor have to only recommend the shot? Does he work on commission or something?

Common conventional doctors are salesmen and high class drug pushers. They see no other alternative. It's their way or no way. WHAT!?!

Why does it look like the only way to prevent flu is by getting the shot?

Why is fear running rampant? Fear is the onset of most diseases and other illnesses. To have fear is to accept disease.

Learn the facts. Stay strong and say no. Don't give it to the doctors until you know what is about to be put into your body. Find out the alternatives. Find out the side effects.

Your body is the only body you are going to get - protect it from those chemicals.

Love yourself.

The anti-inflammatory treatment

noreply@blogger.com (TheHolisticOption.com) — Mon, 19 Oct 2009 12:11:00 +0000

By Carol Harblin (CHHC)

People are searching for a low-fat diet or foods that will help ease neurological impairments. They search for the right foods in the supermarket and are never successful. More often than not, people leave the market more frustrated.
Conventionally, dietitians will sit down with you and discuss your caloric, carbohydrate, fat, and protein intake. Well, this may be feasible to a degree, but it is missing a huge piece of the puzzle.
Simply put, food is our medicine.
It's not about the numbers that dietitians feed us, it's about the actual food. Let's look at whole food.
On a daily basis, people are inundated with processed foods and quick grab food. These foods could be low in calories and even fat, but it's not whole food! It's still processed. Anything you can just grab or that is instant is not going to be very good for your body. Your body will let you know this down the road. It may ache, let you feel pain or numbness, you may tire easily, and you may even have irregular bowel function.
People who are fighting multiple sclerosis are very strong people to be struggling such a difficult diagnosis. But let's look at their possible diet and lifestyle prior to diagnosis. Generally speaking, they were extremely active people and involved in every aspect of life. Being active usually means the body requires its stores to be adequately replenished. Drinking diet drinks with aspartame or other sweeteners is not a very wise decision. Any common soda is not something that should be consumed.
If anyone implements an active and overly busy life day-to-day, something going to give - unless you have been nutritionally balanced. Can your car drive a long distance with poor quality gas or on an empty gas tank? Your car can't drive anywhere unless all of its parts are equally running efficiently. The same goes for us. So why do we put anything into our bodies?

The solution: Anti-inflammatory foods

Whole foods are foods that are closest to nature. Eating whole foods and an anti-inflammatory diet does ease symptoms of multiple sclerosis and other ailments. Anti-inflammatory foods eases chronic diarrhea or constipation, aches, pains, and even arthritis.

Instead of applesauce, eat an apple...instead of potato chips, eat some cherry tomatoes or carrot sticks. Eat oatmeal instead of a granola bar.

It's not about the front of the package that says "low-fat" "zero fat" "all natural"...it's about reading the ingredient list on the back. Don't get caught just reading the front of a package!

Here's a recipe to get you started:

Tomato-gorgonzola soup
4 tbsps extra virgin olive oil
1 onion
2 cloves garlic (mince)
1 can whole peeled tomatoes
1/4 chopped fresh basil
1 tbsp organic brown sugar
1/2 cup & 2 tbsp crumbled gorgonzola
1/2 cup organic plain yogurt
3 slices whole grain bread (remove crust and cut bread into cubes)

Heat 2 tbsp oil in large pan to medium-high; add onion and garlic and saute for 4-5 minutes. Add tomatoes, basil, brown sugar....simmer for 15 minutes

Add gorgonzola, stir. Remove soup from heat. Mix in yogurt.

Transfer soup (in small batches) to a food processor or blender and puree until creamy and smooth. Pour back into pan over medium heat.

While soup is heating, heat oven to 400 degrees Fahrenheit and place cubed bread onto cookie sheet and toss remaining gorgonzola onto cubes as well as remaining oil. Bake for 5 to 8 minutes.
Serve soup with homemade croutons over soup.

Enjoy :-)

Got Vitamin F?

noreply@blogger.com (TheHolisticOption.com) — Mon, 12 Oct 2009 12:53:00 +0000

By Carol Harblin (CHHC)

There are a lot of vitamins out there. We all know about and have heard of Vitamins A, D, E, K and all the B's...but have you ever heard of Vitamin F?

It's a Vitamin that nourishes our hearts as well as our souls. Vitamin F is the vitamin of friends/family.

How do you know when you are getting enough Vitamin F? Have you ever gone out to dinner with a best friend and not eat that much food because you are eating up their presence? Even with family on Thanksgiving too, that is the most nourishing day of all. We always seem to complain how full we are and how we can't eat another bite, but the fact is it was more than just the food that we were "eating."

We are very social beings and we are fed off of other people through communication and even their touch. There are times when we feel like we don't want to be social and that is fine, but we always end up talking to or being with a friend one way or another.

Vitamin F helps enriches our hearts and allows us to relate and smile. Smiling multiplies our love inside and keeps our sanity in check too.

Ever see the movie Castaway with Tom Hanks? He was fulfilling his nutritional needs by eating the fish he caught and the food he found growing on the island, BUT even when he was fulfilled nutritionally he was still in need of one more: Vitamin F. He ultimately found his Vitamin F in his buddy Wilson. Remember his friend Wilson? If it wasn't for Wilson he wold have never have gotten off the island. Even his love for his girlfriend (Helen Hunt) helped him to get off of the island too. Good ol' Vitamin L, too.

Next time you eat with friends, look at how much more you are getting fed off of them more than you are from the actual food in front of you.

Beating the flu - NATURALLY!

noreply@blogger.com (TheHolisticOption.com) — Mon, 05 Oct 2009 11:50:00 +0000

By Carol Harblin (CHHC)

What's the one thing that we have all heard about within the past couple weeks? The flu shot. The TV media addresses the flu shot as the only means to combat the flu - but this is bogus.

I am so sick and tired of hearing people drone on about the shot. It's flu shot this, flu shot that...it seems to be their only way to "prevent" the flu. I have news for you, getting the shot is not the means of preventing the flu. In fact, for every shot you receive, it actually lowers your immune system. The more drugs you inundate your body with, the less your body works on its own accord.

So what can we do to keep our bodies strong and resist the flu virus?

Put the sugar away. Sugar from fruit juices (and of course candy) actually impairs immune function! So basically, both vitamin C and sugar compete for the transport sites to go to the white blood cells....but the sugar is the bully of the school yard and vitamin C is "beaten up" (reduced) by the sugar which results in lowering the white blood cell function. Darn that sugar!
Take more vitamin C.
Take more Zinc (and guys, zinc also helps sperm function and motility! So it's win-win for you!) The best way to take zinc is in lozenge form when you have a sore throat. It is soothing to the throat and easy to take. But you may take it in supplement form too.
Don't forget good ol' Echinacea. It is a wonderful way to give that immune system a boost. You can drink it in tea form or take it in supplements. Drink some Echinacea tea when it first starts to get cooler out (early October, possibly) and drink it twice or three times a week while you are still healthy so that you won't get sick.
Get plenty of rest. When it comes to the cold/flu season, we tend to not acclimate our bodies to the colder season and we still resume our summer schedule and run, run, run. Well, this sort of schedule is doomed. You need stop the summer hustle and tone it down a notch.

What to do when I already have a cold or flu?

Oscillococcinum is a homeopathic remedy that you take at the early signs of the flu. You place it sublingually and allow it to dissolve under your tongue.
Continue the Echinacea tea and supplements.
Any nasal congestion? Take goldenrod.
Sore throat? Zinc lozenges and even mint tea can be quite soothing.

What about food?

Keep hydrated, of course.
Avoid sugary foods.
Add more dark green veggies, fruit, garlic, cilantro, onion, and whole grains to your plate!

Garlic holds a lot of power. It is an antiviral, antibiotic, and an antimicrobial. There's even a wonderful hot beverage you can enjoy.

Mince a couple of cloves of garlic - add to mug
add a few tablespoons of honey -add to mug
pour hot water into mug
stir
drink

And, alas, don't forget to meditate. Meditating reduces stress and allows you to be in the present.

So, don't think that the only way is the flu shot way...because it really isn't the only way.
Reminder: When you take any supplements, read the bottle to find out how much to take.

Smile!

Growing younger with age

noreply@blogger.com (TheHolisticOption.com) — Mon, 28 Sep 2009 12:45:00 +0000

By Carol Harblin (CHHC)

I read a quote by George Bernard Shaw, "We don't stop playing because we grow older, we grow old because we stop playing."

How true is that? Very true! How many times do I see grown adults acting a certain way because they assume that it is the adult way? Everyday. Many adults lose their playfulness as they get older and along with that, they lose their positive attitude.

Going to a playground and swinging on the swings, riding a bicycle, sitting on the floor with a book or the newspaper...or even while watching TV - these few examples are some of the things many people lose as they merge into adulthood.

Generally, adults wake up, have a cup of coffee, go to work, come home and sit on the couch with a glass of beer or wine and wonder where their life went. Where is the playfulness in their day? No recess, no spontaneity, no smiling...
Many adults may think that it is a rite of passage to be finally drinking coffee before work or drinking a beer after work. They think that as they drink coffee before work, then they are more adult and therefore will be taken more seriously.

Do as you must for your work routine, whatever works for you is a good routine...I am not saying to stop drinking your cup of java...but think about the rigidity in your adult life. Do you go outside after work and just play like you did after school? Do you sit on the floor and watch TV? Nobody ever said that these were childish, we only assumed it was.

Staying active and energetic like the days of your childhood is very good for your longevity. Also, by staying active, you will have regular digestive habits (bowel movements).

It's not everyday you see an 84-year-old woman briskly walking several miles without any help of any devices...but they are out there. Sometimes you may even see a 45-year-old with a cane already, and you wonder, "What happened there?" Well, somewhere along the way, that 45-year-old forgot to be young and just grew old.

Watch a child for a day, and adopt one activity in that child's life, such as doing a cartwheel in the back yard, sitting on the floor, walking a mile around the neighborhood before dinner with a friend (or alone), and smile. Most kids always have a smile on their faces. Most adults have a frown on their face. Let's change that and start smiling like a child!

An adult can be as dignified and sophisticated as they want to be, but don't forget the smiles, the walking, the upbeat attitude, and the spontaneity.

Soy: Beneficial or Dangerous?

noreply@blogger.com (TheHolisticOption.com) — Mon, 21 Sep 2009 12:25:00 +0000

By Carol Harblin (CHHC)

We all know that anything in grand amounts is not healthy. But what's the scoop on soy? Soy has its good points. But needless to say, we've heard rumors about soy and how it may be more detrimental. We are just not getting the facts straight because we tend to hear rumors and pieces of information from other sources such as TV and even the FDA - and this creates confusion.

This is the blog that you've been waiting for...because this will inform you about what you REALLY want to know regarding soy!

One thing to get straight about soy is SOY MILK. It has been invading our commercials by stating it's so wonderful and to drink a glass. They say it's a wonderful alternative to regular milk. But let's see...it's not milk! It's processed and contains other chemicals too! You are consuming way too much soy in concentrated amounts and it's not milk! Milk - by definition - is a beverage produced from an animal. I don't think I've ever seen or heard of a Soynimal, have you? The soy milk companies are the only ones who are benefiting from the sale because they are marketing to get you! It's all about money - less about our health. Soy milk is a processed food and you should be warned to not consume it.

When you see a product with soy...just turn it over to the ingredients and read. Does it appear to be processed? Any soy lecithin? Don't get it! Simple as that.

Soy: the facts you REALLY want to know.
Isoflavones are one of the many phytochemicals found in soybeans. Isoflavones have been researched for many years and has been found that it can relieve menstrual symptoms, helps prevent cancer, reduce heart disease, and even slows osteoporosis.

Soy contains phytic acid, more so than other beans. The phytic acid has been found to block the absorption of certain minerals such as magnesium, calcium, iron, and zinc! As we all get older, both men and women, we all need calcium and magnesium to help keep our bones strong.
Because of the high amounts of phytic acid, soybeans are very resistant to the slow cooking process. Soybeans also contain enzyme inhibitors which inhibits protein digestion in the body.
It is only beneficial to consume soy after it has been fermented and NOT in its natural state.

You may consume soy in miso or even tempeh. Miso and tempeh are good and safe to consume.
Miso and tempeh are the forms that people in Asia have been consuming for years. These are the safe soy foods to consume because they are fermented.

Our bodies just cannot take the high levels of phytic acid in soy prior to fermentation.

It's the high levels of the phytic acid that compromises our health. It can contribute to infertility, breast cancer, and even thyroid disease. Note that each of these problems is hormone related. The phytoestrogens interupt the flow of the endocrine function.
If you or someone you know has breast cancer (regardless of the cancer being estrogen sensitive), you should be warned against consuming soy unless it is tempeh or miso.

Soy is a wonderful contribution to your diet, but you don't have to go crazy with it. Go to a Japanese restaurant and order miso and/or tempeh and your soy requirements have been met.

It is also important to not get into the whole soy craze because you should have a balanced diet with other important foods. Don't forget your vegetables, fruit, whole grains, and even some beans or meat if desired. Drink your water, tea, or even juice.

Balance is the key. One food should not take priority over another...it's about having a food symphony. All foods play together in harmony. There are no solos in the food symphony.

What's up with this Pig Virus?

noreply@blogger.com (TheHolisticOption.com) — Mon, 14 Sep 2009 10:24:00 +0000

By Carol Harblin (CHHC)

There are so many people out there who are freaked out by any signs of the flu. They are convinced, thanks to the media, that this new flu (Swine Flu) is a death sentence. Actually, the swine flu isn't the problem...it's the negative publicity for it that is the death of us. Living in fear of life and the world is not a good way to live.

We have to begin to think for ourselves and run our own lives - and not think the media is the gospel. Vaccinations are not the only way to prevent a flu. In fact, in some cases, people get sicker with vaccinations.

What are ways to prevent from getting the flu?

wash hands with soap and water
eat more veggies and fruit
get more physical activity in your daily lifestyle practices (not necessarily exercise)
get more sleep at night
adjust your schedule to the season (don't do as much as you would in the summer)

Actually, the latter on the list is the number one reason most people get sick. They continue their summer schedules of constantly pushing and doing and don't make room for any rest and sleep. Fall and winter time is a time to alter our routines.
People don't know enough to take a minute for themselves anymore. It's a very push-push world. Learn to chill out and not constantly be on the go, especially on those cold winter nights!!

The anti-bacterial gel is more detrimental than helpful. The more you use it, the more those bacteria bugs actually LIKE it! They become resistant to it. I'd advise you to cut back on the gel.

In your daily grind, do more physical activity around the office or work environment. Stretching out muscles and walking around will help your body and strengthen its defenses. The over exercising at gyms may be more harmful because after sweating from strenuous workouts and opening our pores from that plus a sauna or a hot shower - then going outside to the colder air is the perfect prescription for getting sick! So watch out for that.

Words of warning: Be wary of the hype that the media is trying to dish out. Don't live in fear because that fear will be your downfall. Acclimate your body to the new season, and that means eating with the season too, with the different fruit and veggies too.

What's the hype with white flour?!

noreply@blogger.com (TheHolisticOption.com) — Mon, 07 Sep 2009 13:01:00 +0000

By Carol Harblin (CHHC)

The conflict and competition continues indefinitely. Somewhere in the 1940s and 1950s (or perhaps even the late 1890s) white bread/white flour was considered a sign of affluence. Everyone bought that white Wonder bread. White flour was bought more for baking cakes, cookies, breads, biscuits, pastas....it's everywhere. Oh, boy.

For my body type, white flour is detrimental. For others white AND wheat is detrimental.

What's the difference anyway? Well, the white flour has been bleached and stripped of it's whole wheat goodness. Stripped and bleached. That doesn't sound appealing. It was stripped and bleached all for the sake of the pure color of white and because it's soft.

Soft? So I guess they don't want us to use our teeth. The food makers want us to revert back to infancy to when things were easy to chew.

How can white flour harm us? For one, research has discovered that diets with a high-glycemic load and also a high carbohydrate count can increase the cancer risk.
Those white flour products are so refined and processed that it can increase the inflammation in the body which could result in stiffness in joints.

Unfortunately, you can't go to any restaurant without being inundated with white flour in some shape or form. You see it in pastas, hamburger buns, and even that complimentary bread at the table. Does this mean we can't go out to eat? Certainly not. Fortunately, restaurants are catching on too and are offering whole wheat pasta, wheat bread and buns, and even gluten-free pizza.

Supermarkets have caught on too. You don't see it in massive amounts, but you can find wheat hot dog and hamburger buns, bread without the white flour OR high fructose corn syrup!
APPLAUSE! I've even seen wheat English muffins!
Now, there should be more gluten-free bread products due to the increase in gluten sensitivities. More and more people are discovering they are sensitive to gluten.
So, when will there be more gluten-free products?
Patience is a virtue, isn't it? It's already happening with gluten-free pizzas and pancakes in some restaurants.

Just like Dory the fish, from Finding Nemo, once said, "Just keep swimming!" ...and we will get there!! We just have to continue to abstain from the white flour products as much as possible. When you do, you will begin to feel less bogged down and your joints won't feel as stiff and tight.

"Just keep swimming, just keep swimming, just keep swimming...."

Straightening up our acts

noreply@blogger.com (TheHolisticOption.com) — Mon, 31 Aug 2009 12:50:00 +0000

By Carol Harblin (CHHC)

Who knew that one simple improvement to your body could create so many health benefits? The one improvement is better posture.
That's one area most people suffer. Let's look at the facts. Most people are hunched in front of their computers or slouched on the couch texting messages on their phone. I don't think many people sit straight when they drive a car either.
Much of the physical health detriments people complain about is primarily due to bad posture.
No way!
But really...it's true.
When you sit with your back straight think about the organs and intestines that are also inside. How efficient do you think they can work if you are crumpled up in a slouched formation?

What can you hope to see with better posture?

Better digestion. As you sit tall with a straight back, you are also tightening your core muscles in your abdominal area. You also allow more space in your core area for your organs to work more efficiently. So, your body's plumbing can rid its waste out of your body better. And, who knows, as you continue your good posture and you tighten your core muscles, you could shed that computer belly too! That's motivating!
Better bones. Your body's skeleton supports your weight and your body's whole mass (inside and out). Wouldn't it make sense to keep your bones more aligned and adjusted so that it can maintain your proper frame?
Headaches. The more aligned your posture, the more you allow your blood and your lymphatic system to flow better. When your neck is bent or slouched, you are not allowing the blood and fluid to pass with ease - therefore backing up pressure, resulting in a headache. Ever realize that some headaches often follow from too much strain after computer time?

Become more aware of your body and feel your body begin to slouch. When you do, sit up and stretch and put your chin up. Looking up at the ceiling will help to remember to straighten up your back.

Don't 'B' too stressed

noreply@blogger.com (TheHolisticOption.com) — Mon, 24 Aug 2009 12:16:00 +0000

By Carol Harblin (CHHC)

In the daily grind, stress is something that will always be there. It can feed us too, but it depends on how we see that stress and cope with it at the time. It's all about how our bodies deal with that daily stress.

Keeping your B vitamin stores up to par in your body is very important. B vitamins helps our emotional, physical, and mental states. They are dependent at how well we deal with that daily stress.

The key B vitamins that you should think about are B12, folate, and B6.

Alcohol is a popular beverage to consume when we want to de-stress, but is it really de-stressing our body? Our bodies take a toll from all that alcohol consumption. The stomach, kidneys, liver, pancreas, brain, nerves, and reproductive organs can all be damaged with too much alcohol consumption. Over time, alcohol diminishes our nutrients which then results in health concerns.

I know, what a buzz kill...but before you take that drink, why not make sure you are well-fed with the essential vitamins and minerals?
Go for that mushroom burger or that juicy steak, guilt-free! I wouldn't eat a steak every week...you have to also think about that cholesterol level too. (Sorry!)

Childbearing women should be careful of consuming too much alcohol because folate drastically diminishes. If a woman gets pregnant with low folate, the child's physical health is effected.

Where can you find these essential B vitamins in the foods we eat?
You can find them in bananas, asparagus, mushrooms, broccoli, spinach, potatoes and even papayas, just to name a few.

So, don't 'B' too stressed about this, your body will know what to do if you give it what it needs!

How much is on your plate?

noreply@blogger.com (TheHolisticOption.com) — Mon, 17 Aug 2009 12:30:00 +0000

By Carol Harblin (CHHC)

We all get hungry. Our eyes get bigger than our stomachs at times too. We indulge in the extra serving, or that extra piece of cake. But how big is the slice and how much was your servings at dinner?

People tend to want to get the most for their dollar when it comes to food. They feel that if it looks skimpy then they are getting ripped off.
In our economy, it's about more, more, and more for cheap, cheap, cheap. Is that really the way to go in the food and nutrition department? Let's re-think this theory.

People think that it's all about Calories, and the famous carbohydrates, proteins, and fats, but it's about the portions you are scooping onto your plate. It's about portion control.

Did you know that the size of a deck of cards or about the size of your computer mouse should be the amount of poultry or fish you should consume? That is about 3-ounces.
Divide your plate in half and on one half of your plate you should have vegetables. The other half should be divided in quarters - one quarter is for your meat/protein, and the other quarter is for your whole grains.

The size of a piece of fruit should be about the size of a softball/baseball. When you want to eat a muffin for breakfast, the muffin should be the size of your fist. Yup, that means those Dunkin Donuts muffins are way too big! So why are they so big then? Because of our greed. We want the most for our dollar otherwise we won't be satisfied. Well, are you satisfied with that little belly you have? That's because of that large muffin or that 12-ounce steak.

It's a hard concept to snap out of, but it's worth your health and your waist line.

How to become satisfied with the correct portions?

Make mealtime a family event with good conversation
Chew each bite at least 35 to 45 times and BREATHE
Take pleasure of being in the moment with your meal and your people
Don't think about what you have to do after your meal - just think about what is in front of you

If you go to a restaurant and you see more than the correct portions, then use your eyes for the dividing of your plate and ask to wrap up the remainder. By doing it this way, you are not only eating for today, but you are also eating for tomorrow too. When you thought that you had to eat the whole plate because you were not wasting the food, wrapping it up for tomorrow is doing the same thing.
Your body doesn't use any more food than it has to. The human body is very efficient. If the stomach consumes more than it can handle it just stores it in the body. Why have our body store something when our refrigerator can do the same thing? We are human beings, not human garbage disposals or human storage tanks.

So, how much is on your plate?

Got Chemicals?

noreply@blogger.com (TheHolisticOption.com) — Mon, 10 Aug 2009 12:55:00 +0000

By Carol Harblin (CHHC)

It's funny how many people don't get it. The Breast Cancer Association collects thousands of dollars to tell us to eat more salad, but don't forget medication and treatment! And, still, they have nothing to tell us regarding those everyday lifestyle habits that could be harming our bodies.

Why is it that antiperspirant deodorant is still on the shelves? Doctors only warn us about this AFTER having breast cancer and a double mastectomy. Antiperspirant doesn't allow us to sweat. This may sound like a nice idea, but think about it...What happens to the sweat? The sweat stays inside and builds up along the underarm. Sweat is a toxin. We are supposed to sweat! Our bodies are designed to perspire and release those built-up toxins. By using antiperspirant, we are inhibiting our bodies from doing a natural process.

Many holistic-minded people know to wear only deodorant without antiperspirant, but the rest of the public goes unwarned. What is wrong with the administration? Why don't more doctors want to inform us to prevent things, instead of waiting for it to happen?

Let's look at hormones and antibiotics (and other chemicals and pesticides) in milk. It's in there, unless you scope out the Organic milk, but why? We know that the hormones and antibiotics are bad for us and yet, they keep pumping it into the supply. Eggs and meat too!
Ever notice that young girls are maturing physically far more than ever before - and at an earlier age?
Wonder why more women are getting breast cancer?

Don't just sign off by saying breast cancer is genetic. It's the lifestyle that is lead that contributes to our health as well as the wrong choices that are given to us at the supermarket. Let's look at restaurants too...do we know for a fact that the meat and eggs are hormone-free and antibiotic-free? Is the milk chemical-free too?
Men don't go unscathed. Men are hormonal creatures too. Men still have breasts and male reproductive organs, and men are still susceptible to cancer.

We are very chemical-sensitive people. When you think it's lactose intolerance, it may just be sensitivity to chemicals, pesticides, and hormones.

Stay alert to what's out there, and continue to pay attention to our bodies. It's the only body we get, and only one chance. This isn't a video game...we don't have three other lives left!

Cleansing the soul

noreply@blogger.com (TheHolisticOption.com) — Mon, 03 Aug 2009 13:00:00 +0000

By Carol Harblin (CHHC)

We all hear about those "magical" cleansers where our inside becomes pure and clean. Though this can have some detrimental effects on some people, it's not always about cleaning our gut or our insides. Our bodies are resilient and can take on quite a bit. It's not about cleansing the inside of our body's, it's about cleansing our soul too!

If we don't cleanse our soul, we begin to lose faith and our spiritual strength. Having spiritual strength is what enables our physical strength.

Aside from maintaining proper hydration, meditative breathing is very important in restoring our spiritual strength.

*Take a 5 to 10 minute walk to bring yourself back
*Practice slow deep breathing (if outside, appreciate the fresh air)
*Journal your thoughts
*Talk to a health practitioner (if further venturing is needed)

Sometimes talking to a health practitioner and purging your words to a different ear is very cleansing because you are releasing pent up emotions and poisonous thoughts. Friends and family can't be your counselor sometimes because they can be biased and also they aren't trained to deal with your poisonous thoughts.

Eating vegetables and fruit is a very cleansing and purifying thing to do for your body, but what good is all that whole food if your mind goes?

We mustn't forget to purge our toxic thoughts to someone who is trained to hear it. Talking things through can be as fruitful as eating a plateful of steamed vegetables with a side of quinoa.

...But don't forget your meditative breathing!

When do you drink water?

noreply@blogger.com (TheHolisticOption.com) — Mon, 27 Jul 2009 12:49:00 +0000

By Carol Harblin (CHHC)

It's summer, and humidity is rising. What are you drinking throughout the day to stay hydrated?
A beer?
Soda?
Iced tea or lemonade?
Beer does taste refreshing on a hot day, but it has alcohol in it which dehydrates you faster. Soda and any other sugary beverage like that aren't really quenching your thirst.
Let's try some water! More people are hospitalized due to complications to dehydration or heat stroke just because they didn't drink enough water.
Water makes your joints feel better, and even helps your quick witted thoughts. We are mostly made up of water - not sugar or alcohol - but water.
The more water we consume, the more efficient our organs will work; our skin also has more of a clear complexion too.
Don't just drink when you feel thirsty, because when we feel thirsty that usually indicates the first signs of dehydration.
On glorious hot days I visit a very nice public pool in Saratoga Springs, and I see many well-educated people sipping on alcoholic beverages at their lounge chairs. Alcohol and pools really don't mix. It may look romantic and cool, but it's not very healthy. You'd be setting yourself up to drown if you continue to drink alcohol and hang around or in a pool.
What's wrong with sipping on water and a lemonade? Save the beer for home when you are more apt to relax and not have to drive anywhere.
It's our society that accepts and promotes alcohol in public places like a pool. Why do they do it? Because it fits the 'cool' profile for a fun and relaxing day.
But what about maintaining proper hydration? Isn't this cool? Isn't lounging at a pool cool enough?
On a golf course, there are some water coolers throughout the course to refill bottles. Sometimes, there should be more water coolers spread throughout the course. It gets very hot when playing golf - especially when temperatures exceed 85 degrees Fahrenheit.
Any public outdoor sports should have water coolers. If we pay the money to play the sport, then there should be water available. Sometimes the one container we bring isn't enough. We need a refill eventually.
The more water is promoted and accepted in public places like this, the less we will see problems arise like heat stroke and dehydration.
Children and older folks are two groups of people who can dehydrate quickly. They require more water consumption more frequently. Children need to be prompted to drink water more often because they only drink when extremely thirsty.
Let's promote our water drinking at these public areas with our water bottles in our hands.
Hmmm....I don't know about you, but I'm thirsty for some water now.
Drink up world, and smile for your health!

Surprise, Surprise! They are catching on!

noreply@blogger.com (TheHolisticOption.com) — Mon, 20 Jul 2009 12:50:00 +0000

By Carol Harblin (CHHC)

I guess it really was a matter of time. Between the falling profits of products with "those ingredients" and the winning popularity of the products "without those ingredients," I am happy to see that some companies caught on to what is good and what is bad.

What are these ingredients, you ask? High fructose corn syrup and its other nasty little cohorts.

I was at the supermarket the other day and I was walking through the bread aisle looking for my special kind of bread without all that crap in it...when I saw a loaf of Freihofer's whole grain bread that also had five wonderful words written across the front: No High Fructose Corn Syrup!
Thank you Freihofer's!
Now, in New York State, this is quite a marvel! For those of you in the better states where natural and holistic medicine and foods are plentiful, you don't see the glory in this...but believe me, you should still celebrate that New York State finally caught up! The state of New York is really quite behind when it comes to naturopathic medicine and natural health in general.

What else did I see that day in the market?
Heinz ketchup went organic! You can actually buy Heinz WITHOUT HFCS!! The only condiment that is not in the game is relish. Almost every container of relish has that nasty additive in it. Why would you even put HFCS in relish anyway? Back in the 70s and prior to that there wasn't anything like that in our foods!
So, now we can get ketchup, barbeque sauce, and mustard without that frustration of those four dreaded words. Still waiting for "maple syrup" to return without HFCS, such as Mrs. Butterworth or Vermont Made.
Snapple went back to their original plan too! You can buy their all natural products and be free from HFCS.
Of course, there are the organic products that doesn't have any of those additives...but it is rewarding when we can buy those names we used to buy back in the day before the FDA inundated HFCS into our food supply. And, why did they do this? Because it was cheap! Well, prior to the 70s it wasn't a problem to have it without all that.
Buying the popular brands like Heinz is almost freeing. You don't want to make the supermarket experience a scavenger hunt. It's like we are imprisoned into a certain section - the natural section. I love natural food and organic food, but why limit me like this? And the uninformed continue to buy the common brand names and wonder why their health is deteriorating.
So, bravo to those products that finally caught up! And hopefully others will follow suit. I mean really, back in the good ol' days of the 70s and even before that, there wasn't so much labor and hard work in going to the market! Let's get that back!

Finding Your Route to Better Bones

noreply@blogger.com (TheHolisticOption.com) — Mon, 13 Jul 2009 12:42:00 +0000

By Carol Harblin (CHHC)

According to the USDA Food Pyramid, we need to consume milk and enough dairy to maintain our bone health. But here's the scoop, as most Americans get older, their tolerance to milk and dairy diminishes due to sensitivities to the lactose or casein. So then how do you maintain bone health?

There are many non-dairy foods that have calcium without resorting to a glass of milk. Dark leafy greens such as kale and spinach have calcium. Broccoli, almonds, salmon, figs, and even sesame seeds have calcium.

BUT...if you don't walk daily and participate in weight bearing exercises each day, then what good is that calcium? You need that balance between walking and calcium-rich foods.
If you aren't comfortable walking outside, you can participate in aerobics or a dance regimen by either signing up for classes or purchasing a few DVD's/VHS's and doing them at home.

Start with fifteen minutes a day with a brisk walk through your neighborhood or park. If you are at work, take a walk during lunch whether it is outside or in the halls at work. If you value your whole lunch time to catch up on reading, power napping, or doing errands, then try walking twice a week for that fifteen minutes during lunch. The other five days you can take a stroll after dinner. If you need motivation, take along an iPod.

Believe it or not, I saw someone walking through the neighborhood on a cell phone. Sometimes people feel better taking their walks when they talk. So, find a friend to walk with or call a friend on the phone as you walk.

Try any or all of these suggestions and you'll find the way that works best for you.
Your bones will be happy that you did.

To Forgive is to Repair Your Self

noreply@blogger.com (TheHolisticOption.com) — Mon, 06 Jul 2009 12:50:00 +0000

By Carol Harblin (CHHC)

Forgiving your past is very therapeutic for your mind and body. Forgiving your past regrets and your alleged mistakes is by letting go of the past. Don't let your past own you. You own your thoughts and your memories.

Letting go is different from repressing or dissociating. Letting go is a conscious decision where you are very aware of your past, and you choose to let the past be behind you. Look forward as you walk into the present and into the future.

Repressing your past or dissociating from your past is worse than living in your past mistakes. When you repress or dissociate memories, you are not owning yourself. Your memories and emotions will sneak up on you and you will never be free to live your future because you will be trapped inside the shell that you unconsciously created. In order to move forward from repression or dissociation, you need to remember your memories and emotions before you can forgive and let them be.

By clinging and re-living the past in your mind's eye, you are making yourself stuck -and sick. You are not moving forward. Everything you do and say is still living in the past. After letting go and forgiving your past and yourself, you may still remember and reflect upon your past, but it will be like re-visiting a photo album and you will know it is there and you will know that you can close the book.

The past is always going to be there, and the future is always going to come. Don't put the past into the future.

Breathe. As you meditate, repeat these quotes to yourself.
"I am right here and I am okay."
"My past does not have a hold on me."

The mind is very powerful. It's better to let go than for your past to haunt your future by continuing to live in the past. The mind always has a way of letting you know what is inside. Whether you are stuck in your memories or dissociated from them, you have to own up to your past and forgive it for your own future growth.

Own up to your past and begin to heal yourself and live in the present for the future.

Thinking Outside of the Pill

noreply@blogger.com (TheHolisticOption.com) — Mon, 29 Jun 2009 12:55:00 +0000

By Carol Harblin (CHHC)

Ever look at a pill? Why do we think that Tylenol or a prescription medication is going to solve all our problems with one swallow? Why do we blindly take that pill and not even have concern about the dangers of it?

If it's given to you by a doctor on his little pad, then it has to be safe. This is the common thought of many Americans. Doctors have been our guidance and our rock. Why have they sold out to big pharma? More often than not, they see a symptom and jump at the chance to give a drug based on that symptom. This is not healing - it's masking.
Healing is actually sitting down and figuring out why a person feels the way they do and makes a step-wise plan to alleviate the condition of the person.

If those little pills really worked, then why are people feeling worse and why do they have to stay on them for the long haul? If those medications were actually a healing remedy, then the actual problem would be alleviated.

There are many people who take blood pressure medication. If those pills really helped to bring down the blood pressure, why do some people still struggle to maintain a normal reading?

People who take these prescription drugs only want to swallow a miracle pill and resume their normal routine. People don't want to change their behavioral patterns. The only time a person really wants to change their patterns is when they have been faced with a life or death situation. Why does a person have to wait until they've fallen to such a bottom before they want to get into a healthy lifestyle?

There are so many other ways of feeling better without swallowing a pill. Meditation, acupuncture, Reiki, reflexology, or even massage are just some ways that can help restore balance and heal yourself.

Take yourself back and think outside the pill.

Little Random Acts of Bonding

noreply@blogger.com (TheHolisticOption.com) — Mon, 22 Jun 2009 12:45:00 +0000

By Carol Harblin (CHHC)

On a bike ride the other day, I saw a father playing catch with his daughter and son. Also on my travels, I saw a blossoming family playing miniature golf together. Just when I thought the family of today was incapable of spending time together without the use of technology, my faith was renewed again. In fact, on that same bike ride I saw a few different people riding their bikes with either their significant other or with their family.

Bonding and spending quality time with your family, away from televisions and technology, feeds the family more than food ever would. Strengthening the family bonds with board games, bike riding, walking, hiking, boating, or golfing encourages communication to flow. Having open communication and a strong bond between parent and child decreases the likelihood for drug habits to form.

Oprah had a show the other week where she took away the technology of a couple of family's homes to see how they would survive for a couple of weeks. At first, they were suffering from withdrawal. They were frustrated and angry. As the week went by, the family's communication was improving and they were finding each other again. Technology seems to lose a family sometimes if it goes out of control.

Relationships with family members are just as important to nurture as the relationships with friends and significant others. But, it's important to maintain a balance with each of them. Your whole outlook and attitude changes for the better when the relationship portion of your life is fulfilled and satiated.

On a typical Saturday afternoon, turn off the television set and do something the whole family can do together.

Are you really hungry?

noreply@blogger.com (TheHolisticOption.com) — Mon, 15 Jun 2009 12:49:00 +0000

By Carol Harblin (CHHC)

Let's face it...there are many obese people in our country. BUT it's not their fault. We are the victims of our issues and our emotions. Our emotions can dominate and run rampant in our heads and make us do things we don't want to do such as EAT!

Eating is a very comforting practice. It is something that we've done with our parents since infancy. We've associated eating with comfort and nurturing.

In this messed up world, who doesn't want to be nurtured and comforted?

Listen to your body. Your body really does know best - if you let it.

If you are in a restaurant or the food court and are overtaken by the aroma around you - Stop. Don't buy anything just yet. Wait and think. Are you REALLY hungry or are you just drawn in on the aroma of the environment?
Did you know that sometimes smelling the food can be more satisfying than actually eating it?
Our taste and our smell are two completely different senses and more often than not we eat with our noses and not our tastes.

The food we eat has a smell. That smell has a memory attached to it - good or bad. Our memory decides whether we eat it or not. If it's an irresistible smell, we will most likely want more of it and gorge ourselves in an addictive way until we are full.

Why do we make ourselves the victim of our own mess?

Next time you are at your next meal, sit with yourself and be present. How hungry are you anyway? Take your time to chew your food. Realize what you are eating. Is it cleansing or is it comfort food?

Next time you are munching on popcorn or chocolate think about your own life. What is suffering? Career? Relationships? Finance?

Sometimes we eat to fill the void of something that is lacking or is a major problem. Someone may be having a hard time at work because they have been wanting that promotion for a year, and their boss doesn't see how hard they've been working and gives the promotion to someone else. At lunch, they eat their usual lunch, but for dessert they go to the vending machine and buy 10 peanut butter cups. They didn't really want to eat the peanut butter cups, but they felt that they had to fill the void inside where the promotion would have filled.

If you have a craving, drink a glass of water or distract yourself with something else and you most likely won't have that craving anymore. Sometimes cravings can be very powerful though. Indulge in a little bit of your craving and then sit with yourself. Ask yourself, "Why did I NEED this?"

Questions for you to answer:
Am I really hungry? If no, I must be hungry for something other than food.

I need to be nourished with a job that stimulates me and with people who respect me.
I need to be with friends.
I need to meditate and be with just myself.
I need to focus on my finances and balance my checkbook.

Decide how hungry you really are when you sit down at meal time too. Eat until you feel satiated. Don't keep eating until your pants are too tight and you say, "Why did I have that last bite?"

What's In Your Spice Cabinet?

noreply@blogger.com (TheHolisticOption.com) — Mon, 08 Jun 2009 12:47:00 +0000

By Carol Harblin (CHHC)

Herbs and spices have been used since the beginning of time. Some have been used as currency, medicine, and even in food. Spices do not have to be hot. Spices can be Thyme, Cardamom, Turmeric, Ginger, and Garlic. Salt and Pepper are not the only two that you can shake on top of your lunch or dinner plate. In fact, why do restaurants continue that ever-so-dull practice? Why not offer something new for our palates? Restaurants could place Turmeric and Curry in place of the Salt and Pepper. It can't be worse than salt. Salt contributes to hypertension and high blood pressure, just to name a few. In our homes, we can toss out those Salt and Pepper shakers and replace them with what we want to try. Isn't that funny how we are subconsciously controlled in that way to use Salt and Pepper and to think that is are sole options?

Go to the supermarket and experiment with at least three different spices. Place them on the dinner table and tuck away the salt and pepper. I challenge you to live like that for two weeks. Just TWO weeks.
I can tell you that after that time, you will really awaken your taste buds and have a new appreciation for flavor at meal time.
Learn to taste with all your taste buds. Taste all six flavors: Sweet, Salty, Sour, Pungent, Bitter, and Astringent.

The many herbs and spices that many are rediscovering and are becoming conscious to, have positive health benefits. Of course, garlic has heart health benefits in that it helps thin the blood (without aspirin!), lower cholesterol and blood pressure. Ginger and turmeric have anti-inflammatory effects as well. Ginger can also be used to alleviate nausea too.
How about Cardamom? This spice can help with asthma and respiratory issues.

Herbs and spices have wonderful benefits; however, it is important to talk over the information about herbs and spices with a holistic health care provider before independently experimenting. Why? Because many people take prescription drugs. Prescription drugs are man-made synthetics and chemical forms of herbs and spices. Because of this, a drug and a spice that have the same purpose may contradict each other.

Keep it simple at first and experiment with something easy like Basil and Thyme. Find a holistic health practitioner to go over the rest. Remember what Hippocrates said: "Let food be thy medicine, and medicine be thy food."

Reawakening Your Senses and Come Alive!

noreply@blogger.com (TheHolisticOption.com) — Mon, 01 Jun 2009 11:45:00 +0000

By Carol Harblin (CHHC)

When was the last time you really touched someone? Smelled a fragrance? Really listened to someone? Looked at a sunrise? Tasted a meal?

Chances are, you didn't use your senses to the fullest. What does it take to use your senses? It goes deep into the consciousness of your being. Learning to appreciate every moment and taking the time to appreciate the senses you are experiencing within your perception.

Touch is a therapeutic sense. Hug someone whether you or the other needs it and see how you feel. It allows you to release a tension from within. You are reaching out to another life force to share in that sensation and release. Hugs give strength to giver and the receiver because as you release a certain energy, you are also receiving a feeling of true connectedness.

The sense of smell defines your past and your memories. It can encapsulate a very loving memory where you may want to retreat to during stressful times. Some aromas can be soothing as some can be curdling to your soul. Aromatherapy can be very soothing and therapeutic for people with any type of imbalance, whether it's just an off day or an illness.

The art of listening is indeed a real art. People can hear anything, but to really listen to someone's words and have those same words resonate through them is the key. Listen to how the words make the person feel and their inward expression as they speak. Listen to their breath. Is their breath even? Is it shallow and nervous?

Use your sight to your advantage. Allow your eyes to take in what they see like a video camera. Paint a picture with your soul. Look into your lover's eyes and reach their soul. Look at the sunrise or sunset and feel it with your soul and catch it with your breath.

Tasting a dinner, or taking a bite of an apple on a crisp autumn day can heighten your sense of taste to a new level. Tasting involves each taste bud on your tongue. Of course we know about the sweet, salty, and sour tastes. Those flavors are highly used in everything we eat. But, there is also the pungent, bitter, and astringent tastes that we seem to forget about. Add some extra seasoning to each meal and awaken your taste buds. Sip some green tea with your meal.

Experiencing your senses brings extra zest to your experiences and life. Slow down your pace in your daily routine and bring some sense to your life!

The Mark of Summer Begins

noreply@blogger.com (TheHolisticOption.com) — Mon, 25 May 2009 12:30:00 +0000

By Carol Harblin (CHHC)

Ready...set...GRILL!

Memorial Day is the common marker for summer grilling, picnicking, and wearing white. People will be drinking their beer in the sun as they go boating, and play their favored outdoor games. Dust off the grill and prepare the meat for a good tasting barbecue. I'm all for it! Let's get started!

But wait. I hate to be a buzz kill, but I saw a few red flags waving.

First, preparing meat should be prepped inside and then kept chilled until you are ready to place it on the grill. Let's not keep food out in the sun either. I can already hear the crazed media having a field day over our left out foods that made us sick. Foods like potato salad have mayonnaise in it and could spoil if left in the sun.

Vegetarians won't be eating meat on the grill, but leave some space for some grilled vegetables! Yum! Try wrapping the vegetables in foil and placing it on the grill. That way it won't be contaminated with the meat.

Got beer? We all know there will be several people sipping on something alcoholic this holiday and even over the summer at any given summer event. It's okay to drink as long as you realize you should not drink in the sun for a long duration of time, and that you should not drive anywhere either - even a boat.

Got sun? Finally! Don't just slather the sunscreen on your bodies. Allow that long awaited sun to absorb into your skin for at least 15 minutes for that wonderful vitamin D! Many people are freaked about what the media has pumped in their brains about skin cancer and how you have to put on sunscreen. Well, it is important, but not immediately necessary. Literally soak in 10 to 15 minutes of that beautiful sun for some healthy vitamin D. What do you have to lose besides bone density?

Have fun holistically! Get a group of people together and set up badminton, croquet, and even Frisbee. Be present in every moment and have fun. Play some golf, go for a swim, take a bike ride, go hiking - whatever it is, take in the moment and be present and have fun. Just know that whatever you do, there is a trail that you are leaving and that it is important to clean up your mess. Be socially and environmentally responsible this summer.