Joy is a choice.

Yes, a choice.

The mundane can be gleeful, and even the frustrating things in life can hold gems in them that lift us a little. That is not to say that we still won’t feel angry or sad, but recognizing that there may be something positive in any difficulty can keep us from getting submerged in the emotion, numbing it out with food, or acting out in other ways that may not be in our best interest.

With the economic and employment troubles affecting most everyone on some level, our national levels of stress have been stimulated, to put it mildly. Yet even in the most stressful times, we can minimize the harm of high levels of stress by seeking moments of joy that exist all around us.

Below are tools to create greater joy in your life - whether you are working through a personal difficulty or simply wanting more of what you already have.  These tools were shared with me in The Solution Method. Wired for Joy, the initial 6 week introduction to the Method, will be starting July 6th, 2009. Please email or call me for more details!

Conscious Attention: Mindfulness is key. When we are aware of what gives us joy, we can recall these memories at will.These memories can affect the brain chemistry as strongly as the  when the experience happened. Make a list of things which you know give you an emotional boost. Then be on the lookout for the day-to-day joyful experiences so you can add to your list. See mine below for ideas. No item is too large or too small!

Intention: having an intention of happiness and joy sets our compass in the direction we wish to head. Having the intention increases our chance of success - whatever the goal. Research backs this up - in the laboratory as well as through historical documentation (Napoleon Hill comes to mind). Add joy, pleasure, and intention to all that you plan on doing to the day. Don’t just intend to go to work, bu intend to go to work and have a positive experience there. Begin seeking joy in your life and expecting it to come your way and you live out your life.

The Earned Rewards in Life: Gratitude has been shown to be one of the best tools to shift one’s mindset from neutral to joyful. When we express gratefulness for what has come to us we not only increase our joy but become receptive to receiving more. Those who express gratitude not only are healthier, but live 7-9 years longer. Our left prefontal cortex is flooded with feel-good hormones when we focus on what is positive; the end outcome being flooding our brain with endorphins. Negative thinking activates the right prefontal cortex and floods the system with fight-or-flight response hormones that deplete us and can eventually lead to stress-induced diseases such as depression, high blood pressure, and cardiovascular disease, among others.

Make it a Daily Practice — take a deep breath settle in - what are three things I am grateful for in this moment? Ask this question daily. If you are experiencing more stress than usual, ask it several times throughout the day. Set an alarm on your computer or phone to remind you!

When you ask this question, what comes to mind? No pressure. Think of what you can in this moment. Feel gratitude in your body and acknowledge it. Just a small practice such as this can increase your joy and when you share it with others you can give it to them as well. JOY IS CONTAGIOUS! This is the reason why I always include Bragging Rights in my monthly newsletter.

Aimee’s List O’ Joy

• fresh juice

• spring flowers

• seeing fruit on the tree

• hiking in a forest

• a good joke; I am particularly fond of puns and intellectual humor.

• irony

• synchronicity in daily life

• warm bathrobes

• a cool, cloudy day

• Rain!!

• watching my turtles eat

• ripe, fresh berries

• farmers’ markets

• traveling

• airports

What brings you joy that you haven’t done in awhile? What have you planned to do to treat yourself that you haven’t done yet? Make a note of the ones you do regularly and set about the intention to experience focused joy around that area. I love spring flowers, but right now they are in abundance and I have become a little desensitized. So I am going to recommit to focusing high joy on the flowers that stop me in my tracks. Rather than walk by, I may stop and examine them closer, bring some home with me, or take a photo.

***********************************

Taken from notes: 3 June 2009; Teleconference with Judy Zehr LPC. MHRM

Also - The Strength of Goal’s Intentions Affect Outcome and UC Davis Study on Gratitude and Thankfulness

To learn more on the science of gratitude, you may wish to read Thanks!: How the New Science of Gratitude Can Make You Happier

To learn more about rewiring your brain for less stress and greater joy, visit www.thepathway.org

For the viscosity of regular whole milk add 2 more cups of water to the Vitamix; if you want to make milk with the consistency of 2% cow milk, add  an additional 3 cups of water.

Elana says, “Cashew milk is very foamy when first removed from the blender; it settles nicely after sitting in the fridge overnight. Often a layer of cream forms on top of the milk, though don’t be thrown, underneath is pure, delicious white stuff.”

I like the cash and half. It whitens my tea like half and half would and by the spoonful has a thick, mildly sweet taste. The recipe is relatively effortless and gives me just what I am looking for in my blackberry sage tea. Thanks, Elana!

Big-time uncomfortable.

Digging heels in, I don’t-wanna, stop the presses and let-me-go-back-to-bed uncomfortable. It was a surprise, honestly. I thought I was more prepared.

Earlier this year I decided I wanted to teach Spin classes. It would give me some variety and expose me to a large gym that could have other benefits down the line. I would get to know more people in my neighborhood while getting in shape in a new and different way. I love the endorphins that cycling to music gives me (more reliable than runner’s high).  So I took a certification class and did an excellent job auditioning for the position. So well, in fact, that I was offered my own class (usually beginners get to sub for awhile). It may have been that I was passable and no one else wanted to teach at 5:30am, or that I was awesome. Who knows? Regardless, and despite the fact that I had no previous experience in front of large exercise classes, I was granted my own class. And after the hiring paperwork was said and done, I was offered a second class each week. GREAT! My wish was granted. I was set to teach Spin.

But let me tell you - this is HARD. Ask me to run 18 miles or lecture about healthy fats to 150 people and it would be easier. For me — a very left-brained, uncoordinated person — timing music to cues to public performance and finagling with a mic and my own sweat while smiling AND talking proved to make me extremely nervous. I had nightmares when I wasn’t experiencing insomnia, and would wake up with dread the mornings I was teaching.

But I knew that 12-20 people would be there waiting and the area manager found me skilled enough to lead them. I had to trust her instinct over my own at this point, because the level of unfamiliarity was rather blindsiding.  So I walk in, pretend I’ve done this before and give it a go.
I finished my fourth class last week, and I have learned a lot - about myself as a morning performer, about sweaty microphones and creating mixes, about what people are like at 5:30am and about my own inner demons.

I haven’t wanted to quit something in a long time. I had moments the last two weeks where I wanted to quit this crazy thing I had gotten myself into.

I share this with you because inevitably at some point we all face such discomfort. Something feels too hard and we’d rather say yes to the cheesecake or no to the workout. We think we are crazy because we signed up for a triathlon and we don’t know how to swim. We wonder why we are thrashing about in the water, setting our alarm for 4am to teach strangers, having the tough conversation or walking out of the bakery when it seems that everyone else in the world doesn’t have to.

What I want to highlight though is what happens when we embrace the difficulty.

There is great reward in facing down adversity. It is a time ripe with opportunities to see how we work under pressure. What sorts of weird stories do our brains tell us? Do we want these stories to be the basis of our reality (”I’ll always be fat”, “I exercised for an hour so I deserve a high-calorie treat”, “I’m any variety of insulting adjectives”,”I already have heart disease so I might as well…” )or do we want to create a new one? (”I can totally do this”, “I’ll show them”, “I’ve come so far!”, “My body can heal”, “I deserve to be happy!”)

When I get into an emotional pickle and I find myself challenged beyond my level of confidence, I reach out for support. I call my friends who have unwavering belief in me, I write to my business coach, I journal about it and I brainstorm solutions as I question my fear. Regardless of the outcome, I always learn more. Sometimes I learn what I must never do again. Other times I learn that I am a lot stronger and more creative than I often perceive myself to be.

Each time we face adversity and come out the other side, we build up our inner strength and tenacity. We learn that we can ask for help and receive it and that we are often better supported and stronger than we allow ourselves to realize. Over time, this breaks down self-imposed barriers that keep us locked to unhealthy eating and a sedentary life when we yearn for movement and the energy that healthy living can bring.

When you feel resistance rise up in yourself - in your relationships, in your work, in your commitment to a goal you are striving for - begin to ask questions. Look at the internal records playing and see if it isn’t time to change the album. Ask yourself — What do I most need to hear right now? Then give yourself that emotional nourishment. My guess is you may find  the challenge becomes less overwhelming and you feel more proud, stronger, and have more love and respect for yourself as a result. And the happier you are, the healthier you are, hands down.

What is one way you face down adversity? When your inner demons start chattering, what do you say or do to change the dialogue?

Check it out! Click here to enter!

Ten Universal Laws of the Warrior Code

The Ten Universal Laws of the Warrior Code are contained In Dawn Callan’s book: Awakening the Warrior Within - Secrets of Personal Safety and Inner Security published by Tenacity Press.

These Laws encourage individuals to live impeccably with more joy, more choice, and more peace. This is a path not without risk, but not without rewards. Living by the Warrior Code will enrich daily living on your own terms.

1. Pay attention. Stay in the present. Its the only place anything is really happening.

2. Take responsibility. This is your life, take it back. Either you get to own it, or you blame someone or something else for it.

3. No kvetching. No whining, no sniveling - it takes you out of the present and lets you abdicate responsibility.

4. Don’t take any sh^t. It’s very bad for one’s self-esteem to take any abuse. Stand up to your tyrants, both internal and external. The cost is too great not to.

5. Do it anyway. Hard choices temper our strength and our integrity; they make the difference between a life of mediocrity and a life of excellence.

6. Don’t quit. Look at what stops you, at where you give the effort up. That is the edge between becoming a victim or a warrior.

7. Keep your agreements. A warrior is only as good as his or her word. The way we build self-trust and trust in others is by making and keeping agreements.

8. Keep your sense of humor. Otherwise what’s the point? Humor helps us to stretch beyond ourselves and our own limits.

9. Love one another. Otherwise where’s the meaning? It’s the way we remember we’re not alone in this universe.

10. Honor your connection to Source. There is a force in the universe, greater than ourselves, that creates us, sustains us, provides for us, cares for us, guides us, and loves us. It speaks to us from within. Trust it.

Which one of these comes easily to you? Which one do you have more difficulty with? Choose one to work on over the next week or month (depending on the level of difficulty you need to work through to integrate it). I’d love to hear how the experience is for you!

(list borrowed from http://russcelt.eu/commentary.htm)

• 10-12 small red-skinned potatoes
• ½ small red onion
• 1 lemon
• ¼ cup olive oil*
• ¼ cup lemon juice*
• 1/3-1/2 cup mint, chopped
• ¼ cup parsley
• Salt and pepper to taste
• 1/3 cup kalamata olives, diced (optional)
• 2 oz. imported Greek feta cheese, crumbled (optional)

Dice the onion into small pieces and cover with near boiling water to draw out the strength. Add the juice of ½ lemon. This creates a mild, and somewhat tangy onion that is less overwhelming to the palate.
Peel the potatoes, cut into large bite-sized chunks of approximately the same size, and rinse well. Add potatoes to a pot of cold water to cover by 1 1/2 inches, bring to a boil, and boil at medium-high heat. Test after 15 minutes for doneness - they should be easily pierced with a fork. Remove when done, drain, and place onto a cookie sheet to cool. Transfer to a serving bowl or dish when cool. Add onions, olives and optional feta and toss.
To make the dressing, in a small bowl, combine olive oil, lemon juice, mint, salt, and pepper with a whisk.
Serve at room temperature or chilled. When ready to serve, pour on the dressing, toss, and sprinkle with parsley.

Serves 6

(*If you prefer a more “wet” potato salad or will be serving it the next day, increase the amount of lemon juice and olive oil to 1/2 cup each and use as desired)

I don’t do dairy.

Not unless I want to get into all sorts of digestive distress, anyway.

This brings up a concern, however…where do dairy-free folk get probiotics?

Probiotics are an essential to overall health. These friendly bacteria keep harmful bacteria levels and candida yeast in check and are responsible for assisting the absorption of some vitamins through the gut. By keeping the unhealthy bacteria in our GI tract in check, they have an overall positive effect on immunity, digestion, and even energy levels. When one is better able to digest food, one feels more energetic!

With a fluoridated, chlorinated water supply, routine antibiotic use (or consumption via conventional livestock), poor food quality, birth control, alcohol use, high stress lifestyles and environmental pollution our levels of friendly bacteria are in constant threat. Historically, we received ample healthy bacteria through nutrient-rich, organism-filled soil and through food preservation techniques which have largely been abandoned. In the modern age the main source of such foods are yogurts and kefirs. This clearly poses a problem for dairy-sensitive individuals such as myself.

Fortunately, there are many ways to receive friendly bacteria without dairy. My personal favorite is kombucha. I brew my own and find it to be a fantastic digestive tonic. Synergy, a popular brand of over the counter kombucha, claims to have more than 1 billion S. boulardii, L. plantarum and L. fermentum organisms available in a bottle. These are created as a byproduct of the natural kombucha fermentation process – not added to the product itself.

Other traditionally cultured foods such as kim chee and sauerkraut are also rich in probiotics. Many brands are pasteurized – this kills the beneficial bacteria. Unpasteurized brands must be kept refrigerated – look for them there. They may also be labeled as “raw” or “unpasteurized”.  Bubbies Sauerkraut is a great source. You can also make your own pickled vegetables; it is not very time consuming and quite delicious. Donna Gates of The Body Ecology Diet has many wonderful recipes to get you started.

Unexpected sources of probiotics available through fermented products: unpasteurized miso, amazake and umeboshi plums. Many Asian cultures have kept daily probiotic consumption alive through pickling vegetables; macrobiotic food theory recomends that a small amount of pickled or fermented product be consumed daily to enhance the digestive process and “balance” a meal.

If you live in an area where consuming these foods is difficult or you suffer from digestive problems which are not easily remedied through cultured foods, a probiotic supplement may be useful to you. Finding a probiotic which is active and contains what is stated on the bottle is extremely difficult. A study out of Bastyr University found only one supplement in 12 actually contained what was listed on the bottle, and 50% of non-refrigerated probiotic supplements contained dead cultures (which are of no use to the digestive tract). Despite this, supplementation overall still appears to be safe and effective; if one brand does not work, try another.

To assure quality, it is important to purchase from a company which refrigerates product from manufacturer to supplier. Metagenics is one such manufacturer; many others are available from health care providers and quality supplement stores. USProbiotics.org recommends the following criteria for choosing a probiotic:

1.  Buy from a company you trust. If the company has a solid reputation for the manufacture of safe, properly labeled food or supplement products, then they will likely have a responsible approach to their probiotic products as well.

2.  Buy from well-established companies.

3.  Buy products that are labeled with genus, species and strain of all components in the probiotic product, and with the count of viable microbes that will be present through the end of shelf life. A survey of probiotic products conducted by www.consumerlabs.com found that products that list this information are more likely to be accurately labeled.

4.  Store your product according to manufacturer recommendations.

If you are interested in a specific product, call the manufacturer and ask the following:

1.  What health benefits have been documented for your specific probiotic product? Remember to ask for specific reference citations or copies of the articles that have been published. See if they are general review articles or articles pertaining to the specific strains of bacteria used in the product. General review articles are interesting but not relevant to the specific formulation being sold.

2.  What levels of all probiotic strains contained in the product are present at the end of the shelf-life (assuming appropriate storage conditions)?

3.  Does the company regularly survey its product to know that it meets the label claims once it is on the shelf?

4.  Does the company use an objective, independent laboratory to certify that its product meets label claims?

Once you have decided on a specific product, pay attention to how it works for you. Keep in mind that we all have a unique physiology, different composition of our native flora and distinctive nutritional status. We each might respond differently to different formulations. If a product works for you, stick with it. If, after one month, a product does not work for you – try something else.

Finally, I would strongly recommend choosing a refrigerated product and contacting the company to ensure that the supplement is chilled throughout shipment.

]]> http://www.vibrancenutrition.com/blog/2009/05/dairy-free-probiotics.html/feed http://www.vibrancenutrition.com/blog/2009/05/dairy-free-probiotics.html http://feedproxy.google.com/~r/VibranceNutrition/~3/6b7twfmYDqY/for-my-clients-change.html http://www.vibrancenutrition.com/blog/2009/05/for-my-clients-change.html#comments Thu, 07 May 2009 18:22:37 +0000 Aimee http://www.vibrancenutrition.com/blog/?p=391

Daily Om is something I heard about a few years ago and still have delivered to my Inbox. It is a fantastic reminder daily of how much possibility we have within each of us, how important it is to stop and breathe, and other aspects of conscious living.

To learn more, visit DailyOm.com

1. Eliminate hydrogenated oils from your pantry and become a sleuth when consuming anything that isn’t homemade! This ubiquitous “fat” gums up the cell’s ability to communicate effectively, is directly linked to an increase in heart disease and is highly suspect in diabetes and certain types of cancers. Several countries have banned it outright. It has no place in a healthy food supply, period. Just a few grams a day radically increases one’s chance of dying from heart disease by increasing bad cholesterol (LDL) and lowering good cholesterol (HDL). You are safer using lard. No joke!
2. Another product to eradicate: high fructose corn syrup! HFCS has been linked to an increase in triglyceride levels, obesity and insulin resistance. All of these states themselves are risk factors for inflammatory diseases.
3. Use healthy oils such as olive oil, coconut oil, and sesame oils when cooking. These oils are health-promoting! According to Mary G. Enig, Ph.D, the study which indicted coconut oil as a heart disease promoter used hydrogenated coconut oil for research! Natural coconut oil has not been shown to have deleterious effects in epidemiological studies.
4. Supplement with Omega-3 fatty acids: even if you are eating cold water fish twice a week, you are likely not consuming enough omega-3 fats. Taking a fish oil supplement will increase your stores of EPA and DHA, which have anti-inflammatory properties in the body. If you are a vegetarian, you may receive your omega-3s from flax oil or algae, however adequate absorption may be of concern. Speak with a nutrition professional to find appropriate doses for you.
5. Consume high amounts of colorful fruits and veggies! Fruits and vegetables are rich in specific anti-oxidants and phytochemicals that have anti-inflammatory effects. When choosing them, look for bold, bright colors. This is an indicator of high amounts of protective factors. Choose organic whenever possible; organic produce is known to have greater amounts of antioxidants than conventionally grown produce.
6. Consider food intolerances: Many people have an intolerance to dairy, wheat, soy, or other commonly consumed food. This can cause low levels of inflammation as the body initiates an immune response to fight off a “foreign” invader. Symptoms include mucus (runny nose, phlegmy cough after meals), joint pain, digestive upset (stomach cramping, loose or infrequent stools), mood swings, blood sugar disturbances, headaches, brain fog, and more. With such subtle symptoms, food is often not the suspected cause! Consider eliminating a suspect food for 7-10 days and see how you feel. Then introduce it back at one meal in pure form (a glass of milk, a cup of noodles) and see what happens. My clients are often shocked at what they find, and pleased to find real solutions to nagging problems.

Antioxidants in organic berries higher; Journal of Agricultural and Food Chemistry, Vol. 56, pages 5,788-5794 (2008), published online on July 1, 2008.

The negative effects of hydrogenated trans fats and what to do about them.
Kummerow FA. Atherosclerosis. 2009 Mar 19.

What You Will Need:

• A Window - ideally with Southern exposure in winter. If you live in a dark place, you can use full-spectrum lamps to keep your plants happy!
• Herbs - choose plants which you will actually use (I rarely use marjoram, even though it grows easily). My favorites - basil, thai basil, lemongrass (not an easy one to grow), cilantro, and oregano. You can start from seed if you wish, or purchase starter plants from your nursery.
• Several small pots with holes for drainage - individual pots will allow you to keep an easier eye on each plant and its needs. If space is of concern, you can group them in one container, but growth may be compromised if your herb choices have differing needs.
• Organic Soil - Choose organic, compost-rich soil for your plants. It contains a wider spectrum of nutrients and beneficial organisms than standard potting soil.
• Plant food — worm castings, worm tea, PlanTea, or fish emulsion among others to give your herbs once a week.

For actual planting, this video is a basic how-to.

For some medicinal qualities of common herbs and spices we use in cooking, check out this blog post!

1 cup pinenuts (use equal parts pumpkin and sunflower seeds for nut allergies)

1/2 cup high quality extra virgin olive oil

4-5 cloves garlic

3 tbsp. chickpea miso (or mild yellow miso if you are not detoxing or soy-sensitive)

2 tbsp. fresh lemon juice (1/2 - 1 lemon)

2 bunches fresh basil

Tear basil leaves from stem. Place all ingredients in a food processor and blend until smooth. Thin with additional lemon juice, if desired.

Toss with spaghetti squash, use to flavor soups, or add onto sandwiches and pastas.

Anyone out there enjoy almonds? Almond butter? Do you like that almond butter on apples?

Do blueberries, peaches, avocados, pears, pumpkins, cherries, melons, soybean and sunflower products also contribute to part of your daily diet? If so, you have bees to thank.

Bees are responsible for pollinating the above plants, and are an unrecognized essential part of our agriculture industry. Without bees, not only would apples and almonds disappear from our grocery stores, but $15 billion dollars of agriculture crops would no longer be available — that’s 100 different varieties crops grown in the USA annually. Overall, honey bees are responsible for 1/3 of our food crop.

I don’t write about this to discourage you from being afraid of bees, or from swatting at them. I bring light to the benefit of the honey bee because there is a significant problem affecting bees which threatens our food supply and bees’ very existence.

Western beekeepers have lost more than 25 percent of their colonies over the last few winters, in what is being termed as “colony collapse disorder”, in which an entire colony leaves the hive and dies. Reports of CCD come from 35 states in the USA and several other countries in the last three years. Suspected causes range from pollution and chemical exposure to poor nutrition, viruses and cell phone signals.

We each can do a part to help honeybees survive. Planting bee-friendly species such as lavender, rosemary, thyme, jasmine, wisteria, sunflowers, violets and other bee-pollinating flowers will ensure adequate food sources for your local population and keep worldwide populations sustained.

Make a donation to UC Davis or Pennyslania State University to help them find a solution to Colony Collapse Disorder (Click here to donate).

Support your local beekeeper by purchasing their products at the farmer’s markets. Beeswax candles and local honey are natural, sustainable products that support your local economy and keep your local beekeeper in business.

Thanks to Anthropologie for the alert on the honey bee crisis.
Click on the links below to learn more:

Photo taken from flickr.com (user Autan) Click here for more of Autan’s work

Agnew, Singeli. “The Almond and the Bee.” San Francisco Chronicle October 14, 2007

“Bees Vanish, and Scientists Race for Reasons.” The New York Times Online.October 14, 2007.

“Disorder Caused 45% of Bee Losses.” The Daily Green Online. 14 June 2007.

Haagen-Daaz’s website for education and more: http://helpthehoneybees.com/

UC Davis Research Facility and Upcoming Garden Plans: http://entomology.ucdavis.edu/news/honeybeehavenwinner.html

Bee-friendly plants for your garden: http://www.ars.usda.gov/Research/docs.htm?docid=12052

I’ll be the first to tell you I love coffee.

And I get a little sparkle in my eye when I admit it. My lips will curl up slightly and my voice deepens, betraying my deep appreciation (or addiction, if you insist upon labeling it that way).

Coffee, however, does not do well in my system. I began drinking espresso when I was 15. Mom always used to tell me it would stunt my growth, but I had largely stopped growing a few years beforehand so I didn’t hold much credence to it. Coffee was the media through which I connected with friends in high school and my father when he would come and pick me up from school. It was a warm creamy beverage that took the Alaskan chill out of my bones. My mother ordered fancy flavored coffees through the mail and had that creepy artificial creamer that came in fancy flavors as well.

By time I hit college, I peaked with 32 ounces of drip coffee in the morning to get me through the double whammy of biology and chemistry back to back beginning at 7:30 or 8am. Then I rotated between 24 ounces of drip and a double shot in the afternoon. Or a quadshot if I was working back-to-back shifts and studying. My body began complaining a lot. I had PMS, random panic attacks, and any additional stressors would cause me to hit stationary objects with my vehicle. (not intentionally!) I began having stomach problems; it was receiving so much acid it realized it didn’t need to make its own anymore!

I did not connect these incidences to coffee. I suspected the PMS was caused by my overconsumption of tofu (I was an ardent vegetarian at the time). Everything else was chalked up to a failing marriage and college stresses.  When student Naturopaths informed me it was my beloved bitter brew, I had almost wished they had confirmed my soy suspicion.

In an effort to cease the discomfort, I cut coffee out cold turkey. Fortunately, I was not crippled with headaches; however, I could not concentrate on lectures or studies, stay attentive enough to maintain a conversation, or even stay awake for that matter! I began cat-napping in my car between classes and struggled for about 10 days until it became time to study for midterms.  Then, I headed to Starbucks.

Yet in just ten days of abstinence I had cleared my body enough that my premenstrual symptoms were gone. It was AMAZING. I was convinced of this beverage’s power to cause both beneficial and prohibitive effects on the body and began experimenting with how much or little I could “get away with”. As years went on, I discovered my body’s unique response to coffee, what stimuli induced a java-response and observed my body change in its reaction to receiving coffee. I’ve also been able to utilize my experience to work with clients in discovering how coffee affects them.

This is not to say coffee is without its benefits. Anyone pushing a deadline will attest to its ability to speeding up thought processes and increasing the ability to focus. Exercisers often use a jolt to boost their workout. What caffeine does is allow you to work at a higher intensity without really feeling like you are pushing yourself that much harder. These benefits are the fight-or-flight response in action. Caffeine causes the fight-or-flight hormones to be released into the bloodstream, causing the body to respond as it would in a high-intensity emergency situation. Blood is pumped more rapidly through the body as heart rate quickens and the body is ready to go-go-go! We think more quickly, move faster, feel less pain and discomfort, and time itself seems to go by a little quicker. This happens regardless of whether you are running a race or sitting at your desk.

As can be expected, chronic emergencies over long periods of time wear the body down. It is important to realize that your body cannot physiologically distinguish the difference between nearly getting in a car accident and having a latte.

Over several years, stress-related illnesses begin to arise and we see such symptoms as high blood pressure, blood sugar and digestive disturbances, heart disease, poor moods, difficulty losing weight, decreased performance and tolerance to higher and higher doses of caffeine to function (or finding that non-functioning occurs if it is not consumed). While studies are in conflict regarding coffee’s direct role in heart disease, cancer and other health problems, there is no doubt that stress is a contributor to these diseases and that coffee stimulates the stress response in the body.

If some of these symptoms are present in your life, you may need to address the role that caffeine and other stimulants play in your day.  Begin by observing your habits and making efforts to decrease the amount of caffeine you are consuming. I find that coffee is the gasoline that brightens my flame when oxygen (Primary Food) is a little low. I reach for it when I am feeling lonely or disconnected from others because of its strong ties to old memories and its psychological boost. I also crave it when I am not taking care of myself in other ways - like getting enough sleep or incorporating enough play into my life.

These days, I remain largely symptom-free because of my understanding of how caffeine affects me. I now engage in what I refer to as “medicinal doses” of coffee as needed. When I am pushing a deadline, have a short stint of busyness or am feeling a little homesick I’ve been known to have some coffee for a time to get me through. I recognize this as a short-term solution that needs a more creative long-term response and act appropriately.

How does coffee affect you - boost positively and negatively?

Have you struggled to cut back or quit coffee, sodas, or energy drinks?

For those of who who successfully abstain, what have you noticed?

This salad is a quintessential bone-building meal! Dandelion leaves contain more calcium and iron than spinach and anchovy fillets - with the bones - are also a fantastic cource of calcium. The anchovy and balsamic pair well with the bitter nature of dandelion greens rendering this salad a tasty addition to a crisp spring evening. Sweet peppers add additional texture and color.  Serves 4.
1 large bunch Dandelion Leaves, or
4 Wild Dandelion Plants *
1 small red or yellow sweet pepper
6 Anchovy Filets
3 Cloves Garlic, peeled
1/4 c extra virgin Olive Oil
3 tb Basalmic Vinegar
Ground Black Pepper
optional: 1/2 avocado, diced or 1/4 cup toasted walnuts

Instructions
Wash dandelion leaves thoroughly and remove any bits of dirt, root or damaged leaves. Dry. Trim large leaves into 2″ long slivers; leave smaller ones whole. Blend anchovy filets with garlic, olive oil and basalmic vinegar. Toss leaves with dressing, then divide among 4 plates. Top with black pepper and serve at room temperature, preferably al fresco in the garden.

*Note: Be sure plants gathered from the wild havent been sprayed or treated with chemicals. If you arent sure, dont use them.

Source: San Francisco Chronicle

I *never* thought I’d qualify for Boston. Seriously. the best I had hoped for was to stay injury-free and not slow with age so that I could make it after I turned 45.  I’ve always been a pretty conservative runner because I value the peace and accomplishment I get from running too much to have my body give out on me and force me into retirement. I’m much rather get sick of running and choose something else (like Roller Derby!) than have my body give out while my mind still thrived on it.

Lo and behold, last May an incredible thing happened. The weather was right, the course was right, the support I received was more than I had ever had before. I raced a marathon like I had never raced it. I was like a cheetah, fast and strong and having the time of my life (a cheetah on catnip, maybe?). I ran 45 seconds per mile faster than I had previously raced in 3 marathons, suddenly acquiring not only a wicked Personal Record (or PR in runner’s lingo) but the Golden Ticket to Boston.

15 years early, at that!

I could hardly believe this gift! I had not even realized it until I was on my way home. In my head I confused the qualifying time and thought I had been 4 minutes shy of it. This is the power of disbelief!

So I have been waiting for Boston. I have trained and run since then, and here I am 5 weeks shy of flying to the east coast to run in the runner’s event.

…And I am canceling my flight.

Significantly cutting back on my training

…and waiting until next year.

This is NOT an easy decision to make. I will not candy-coat it by telling you it is anything less than absolutely (insert favorite expletive ending in -ly here).

It is not injury that has me sidelined. It is not a lack of accommodations, or schedule conflicts. It is the messages my body is telling me. The messages I know not to ignore, because I see how ignoring the signals affects other runners I have run with over the years.

While I am not injured, my body is exhibiting signs of not being ready. I’m taking too long to recover from training runs, my stamina is lessened and other life stressors have depleted extra reserves necessary for accumulating those miles properly. I sense that, if I chose to keep going and push through the fatigue for the Idea(l) in my head, I could very well end up injured. My body is telling me that 19 miles is a bit too much right now.

In hindsight, Boston would be my third marathon in 12 months. That is something I have never done before, and I may not have the solid base miles under me yet to hold that kind of load. These last two marathons came after an 18 month reprieve from marathons and I came back really strong. But that strength and power and excitement I experienced in Eugene last May is not with me.

So I have to say no. In good conscience, it is my only choice.

You are welcome to send flowers.

The reason I choose to share this with you is because sometimes the right thing is the thing that does not feel good in the moment.  It’s kind of like being a good parent. Discipline is sometimes a situation in which parent and child both feel crummy, but it is important for reasons not immediately experienced.

This situation is applicable to most aspects of health and well-being.  Limiting the Starbucks drive-through may feel like deprivation, but the reward in seen later the wallet and waistline. Holding off on fast-food in general is less convenient and may result in some whining from the backseat, but the rewards in health care savings, energy, and lifelong vitality far outweigh any Supervalue meal.

More commonly, having the awareness to recognize when to stop eating, when to go to the gym anyway, when to say ‘no’ and when to take a risk allow us to live our lives with fewer regrets, greater satisfaction, and feeling of control and competence even though it can be a pain in the butt and a lot of hard work to hone that skill.

But I’d rather postpone Boston for a year than mark it as the end of my running career, or come back and humbly confess to my running group that I did not stop when I should have. (yes - there is some pride at stake, here!)

How about you?

What has internal discipline given you? Did you ever ignore the messages and what was the outcome? Have you cultivated that awareness or does it still like a mystery?

I began the work in a final attempt to come to peace with food and to learn a new way of coping with life so that I did not turn to bowls of popcorn and tortilla chips, chastise myself for it, and repeat the habit the next time I was overwhelmed. What I gained from devoting myself to learning it over the following two years was profound.

• I became more in touch with what I was feeling and more clear in expressing myself.
• I was able to see the pattern and break it before I engaged in it. When I did engage in it, I recovered more quickly and compassionately than I ever had been capable of before.
• My ability to work within the stresses of day-to-day life skyrocketed-now there is very little panicking, getting frustrated, or feeling trapped! 
• I witnessed others doing the work with me also experience greater calm and joy in their lives as they became well-versed in their internal world and learned to choose different responses.

The numerous small and large ways in which it has affected me cannot be measured. My heart is lighter, I can laugh at myself more, and I have come to peace with how much of life has unfolded.  Last year I began training to become a provider for this Method myself, so that I can share these skills with others who are looking for less stress and greater joy in their lives.
With so much seemingly out of control these days, having an internal safe haven is paramount to getting through the rough patches with our hair and wits intact!

I encourage you to learn a bit more about the Method, and look for more information on telegroups and individual coaching from VIBRANCE to appear in the next few weeks. Wired for Joy, the 6 week introductory course to the Solution Method, will begin in early May.
If you are interested in registering for Wired for Joy or wish to begin individual coaching now, please contact me at aimee@vibrancenutrition.com or by calling 206-227-1231

For more information on Developmental Skills Training and the Solution method, please click here and here.

I also highly recommend the book The Pathway, by Laurel Mellin - developer of the Solution Method.

1 cup uncooked organic wild rice

1/2 cup olive oil

1/2 cup lemon juice

1 teaspoon minced garlic

1 teaspoon salt

1 teaspoon black pepper

1/2 bunch organic kale

1/2 bunch organic chard

1/2 diced red bell pepper

1/2 diced yellow bell pepper

1/2 thinly sliced fennel bulb

1 bunch green onion, chopped

1/2 cup chopped parsley

**Optional: add toasted almonds or walnuts, if desired

Bring 3 cups of water to a boil. Salt the water (if desired) and add rice. Bring back to a boil, cover, reduce heat to simmer and cook for 60 to 65 minutes. When the water is absorbed, remove from heat and let cool.

Meanwhile, make the dressing by whisking together olive oil, lemon juice, garlic, salt and pepper. When the rice is cool, toss with dressing.

Remove tough stems and ribs from greens and chiffonade. Combine with peppers, fennel and green onion. Just before serving, toss veggies with dressed rice.

Serves 6 to 8

Recipe from PCC Natural Markets, Seattle, Washington: http://www.pccnaturalmarkets.com

Herbs have been used for centuries to not only flavor our meals, but to provide powerful medicine to keep the body healthy and strong. Below are some of the medicinal properties of herbs commonly used in cooking. Growing fresh herbs in your home is a wonderful way to not only give your food spectacular flavor, but boost your immune system, prevent food poisoning, and give your body powerful plant medicine!

Bon appetite!

Oregano: oregano is a strong antimicrobial, antiviral and antifungal. The aromatic oils in this herb offer natural food preservation due to these qualities, and have been used for thousands of years to treat bad breath, arthritis, cough, wounds, and bacterial & fungal infections. Oregano also has anti-inflammatory and antioxidant qualities as well and may prevent cellular damage.

Basil: Basil is great for cardiovascular health, promoting lowering of cholesterol, stable blood sugar, and supporting the body’s ability to cope with stress. It contains triterpenoids (similar to ginseng, eleuthero) giving the body resistance to internal and external stressors. It has sedative, calming qualities and is often prescribed to alleviate anxiety (Holy Basil specifically is renowned for this). Traditionally it has been used for stomach aches, nausea, mouthwash, headaches, urinary complaints, and healing infection. Like oregano, it contains many antimicrobial properties and has powerful amounts of antioxidants.

Rosemary: a natural mood booster and energizer, rosemary has been used in aromatherapy for centuries to facilitate memory and boost mood. Medicinally, this herb have been used to soothe and facilitate the digestive tract and reduce anxiety. In ancient times, many Western cultures wrapped their meat in rosemary to retard spoilage. Rosemary can also be added to oils and used to massage achiness out of sore muscles.

Sage: Crushed leaves can be applied to wounds to speed healing. Sage is also reputed to be a powerful antiperspirant. It is the sacred cleansing herb of the Native Americans and is used to cleanse both body and environment of physical and spiritual impurities. Sage tea helps regulate menses and the herb in cooking helps reduce inflammatory conditions (arthritis, asthma, arterial damage). It also has been shown to improve brain function (citation)

Cayenne: as anyone who has tasted it knows, cayenne is potent! It has a strong ability to bring circulation and movement to the body, benefiting the joints (it’s an ingredient in many arthritis creams), heart, and speeding healing. Cayenne can be sprinkled in your socks on a cold day to keep your feet warm and is an essential addition to natural cold and flu therapies. It helps expel mucus from the body, kill infections and stimulates saliva and stomach secretions to improve overall digestion.

Cilantro: this herb is commonly seen in salsas and guacamole. Like the other medicinal plants listed here, cilantro is a great digestive assistant and reduces gas. It has been used traditionally to ease anxiety and (for what it is worth) one study with mice supports this. (Can we rule out the placebo effect here?) In the United States, the leaves of this plant are known as cilantro, its seeds are known as coriander.  Dodecenal, a compound found in the fresh leaves, is shown to kill the Salmonella bacteria. It seems logical that its popularity occurs in regions where heat (Mexico, India) cause rapid spoilage.

To get started on your own indoor herb garden, click here!

Here are some successful recipes for kombucha tea that I have made in the last month (by successful, I mean outstanding in taste):

• 20 cups water
• 3 cups sugar
• 6 bags green tea (Kirkland Signature)
• 4 bags Celestial Seasonings Gingerbread Tea

Fermentation period: 20 days — the length of this time to ferment is likely due to the colder weather. You want to dip a non-metal ladle or spoon in and sample your kombucha brew after about 11-14 days to test for desired flavor.  The flavor of this batch is reminiscent of spiced apple cider.

Also, a Jasmine Green Tea yieled a delicate floral flavor. Harvested early, this batch retained a sweetness to it that was almost overpowering. I’ll let the next batch ferment a few days longer.